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I had planned on heading down to check out Shawangunk State Forest on Sunday, but as luck would have it a work emergency came up. My boss was kind enough to OK a personal day for Monday, and my wife was kind enough to take care of my familial responsibilities, so, off I went. It took a bit of luck to find the trail I was aiming for, a yellow-blazed connector to the Shawangunk Ridge Trail / Long Path (henceforth SRT and LP) off of NY 52 east out of Ellenville, NY. I actually pulled in to the parking lot I should have parked in: a small, uncompleted lot just up the road from the yellow trailhead, but I saw no markings whatsoever, and so I went back the way I had come. I pulled in to the first parking area I had seen, in a fancy brick-paved spot, and noticed a sign that read "30 minute parking" directly to the left of my window. In frustration, I drove a short way further up the road, to a larger turn-off, and parked there. As it turns out, this is the northernmost "P" in the Shawangunk State Forest, as shown on the SRT trail map provided by the NYNJTC. (I'll cover parking in more detail at the end.)
Route 52 is narrow, windy, and trafficked enough that I was uncomfortable walking along it. The frequent tractor-trailers, gunning hard to navigate the steep terrain, didn't help. Anyway, I made my way east from the turn-off, and noticed, as I was walking, that there was a little bit more room to the side of the road - this was the next "P" on the SRT trail map. Things were lining up. I kept scanning the opposite side of the road, and finally, just past the end of a guard rail, I found what I was looking for: yellow blazes, and, even better, blazes that indicate direction.
Into the woods I went.
The yellow trail is very, very lightly used; most of it was covered in moss or wet leaves, or, on a few occasions, impossible to find at all. I simply had to follow the blazes because there was no indication, whatsoever, of human traffic. I ran as much as I could, given the slick footing, and eventually came out onto a woods road. "Great!" I thought, "Here's the SRT." Sadly, it was not. The road I crossed isn't even on the map, and it's very overgrown. I continued on the yellow trail some more, crossed a beautiful, fast moving stream, and started heading back up hill. Eventually I came to a small, confusing clearing, with no trail running through it. The blazes led me across the clearing, though, and onto another woods road. Across the road were two blazes, for the LP and the SRT.
The smell of a campfire was prevalent here, and as I made my way up the LP, I started seeing the first signs of the forest fire. A piece of burned log here, several singed sassafras leaves there. I rounded a bend, and there it was: burnt earth, burnt trees, and a green path wandering through it. I ran some, but mostly I just stopped and stared. Overhead, a crow was screaming at me and circling. Clearly it was time to push on.
Eventually I came to a high place, where the bedrock was exposed in that gorgeous, slanted, Shawangunk style. Here, though, the rock wasn't as polished as the rock found in Minnewaska and Mohonk, possibly due to some quirk of the glaciers. The rough surface should have been easier to grip with my shoes, but I found myself slipping all over the place, like it was ice. My best guess is that there was some oil left on them from the plants burned during the fire, either on the rock itself, or on my shoes.
I ran on for a little ways, found what appeared to be the high point of the ridge in this section, and stopped for a few more minutes to take it all in. Even the rock was blackened in places, and the ground underfoot was mostly charcoal. It was a surreal experience. The smell was overwhelming, like sticking your face in yesterday's campfire. It reminded me very much of Lapsang Souchong, a smoked Chinese tea.
Despite the death all around me, there were already signs of renewal. The ferns that Kenneth Posner wrote about on May 26th were already two feet tall. I saw a lichen poking up from a burned dwarf pine. There were no animals, though, aside from the crow, and several piles of scat from what looked like a small-medium carnivore. It didn't look like the scat had been burned.
After taking it all in, I started making my way back down to my car. When I got back to the second road, I decided to follow it instead of going back on the yellow connector trail. The stream crossing earlier had been sketchy enough that I didn't want to repeat it if I didn't have to. As it turns out, the woods road was an excellent choice. It lead me right back up to the parking area I had originally chosen; the woods road had been blocked from my view by a small piece of machinery.
I walked back down Route 52 to my car, and then headed over to Minnewaska to get in the rest of my run. At the fire site, I had actually climbed out of the clouds near the top of the ridge, but in Minnewaska, I was completely in the clouds, the entire time. I ran over to Lake Awosting on the Upper Awosting Carriageway, which was completely socked in from the cliff overlook. I tooled around a little bit on the slabs nearby, confirmed that there had been some kind of oil on the rocks at the fire site, and then headed back.
On the way back, not far from Lake Minnewaska, I saw a very large bird walk out onto the carriageway. It looked like an emu, and I couldn't make out a wattle or fan to tell me it was a turkey. I froze, watching it for a minute, and then started to walk on. The bird quickly darted back into the woods, denying me the chance to ID it. Afterwards, it occurred to me that the mist could have been giving me a false sense of proportion, and it might not have been that large after all.
Anyway, that's enough for today. Be excellent to each other, and below you'll find some most excellent directions to the burn site.
Directions to the Shawangunk State Forest Parking Area (from the north): Take exit 19 off of the Thruway, and then follow US 209 south to Ellenville. In the village, turn left on to NY 52 east. Once you're out of the village, you quickly find yourself on a winding mountain road. You'll see a fancy scenic viewing area, and then a wider turn-off. If you have a vehicle with good clearance (my Outback did OK), there's an unfinished parking area a short ways up the road. (At least it looks like it's an unfinished parking area; there's a ton of crushed stone and a machine for rolling it out.)
If you don't have a vehicle with good clearance, you'll probably want to park at the turn-off immediately after the fancy one. It's big and wide. From there, you can walk up NY 52 and take either the yellow trail, or walk up to the unfinished parking area.
From the unfinished parking area, head down the woods road until you see the LP / SRT markers. Go left. If you look closely, you can see and smell the fire from here.
From the yellow connector trail, just follow it until you hit the second woods road, then cross the road and follow the LP / SRT. Note that the stream crossing on the yellow trail is treacherous in high water.


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Control or Intimacy?/
It wasn't until I met a counselor who told me I was being a mother to my husband instead of his wife (ouch!) that I realized I had a control issue. After all, aren't correcting and reminding your husband ways to help him improve?
That counselor recommended the book The Surrendered Wife by Laura Doyle to me, and although I had never, ever, EVER considered surrender an option in anything, especially in the context of marriage, I bought it. I read it. I implemented it. Through reading this book and praying, God changed my world.
Surrendering to your husband is not about returning to the 1950's or being subservient. Surrendering is about seeking the face of God and learning basic principles to help you change your perspectives, attitudes and habits to restore intimacy to your marriage, shifting from controlling your situation to trusting God with it. Surrendering can be scary, but the fruit of walking it out includes joy, and peace. And that burden we wives aren't meant to carry is lifted from our shoulders. Laura Doyle outlines the basic principles of a surrendered wife in her book.
A surrendered wife:
- Relinquishes inappropriate control of her husband
- Respects her husband's thinking
- Receives his gifts graciously and expresses gratitude to him
- Expresses what she wants without trying to control him
- Focuses on her own self care and fulfillment (changes herself)
The author also shares the characteristics of a surrendered wife.
She is:
- Vulnerable where she used to be a nag
- Trusting where she used to be controlling
- Respectful where she used to be demeaning
- Grateful where she used to be dissatisfied
- Has faith where she once had doubt
I haven't read through this book in several years, but I picked it up again. Reading through it again is an amazing reminder of my journey of realizing how much I chose control over allowing myself to be vulnerable, and how God used Scott's affair to stop me in my tracks and seek a different path. When you choose to control over being vulnerable, you do so at the expense of intimacy. My journey from control to surrender took months, and in some respects, I'm still on that journey.
Is this a journey you need to take?
I didn't *like* nagging my husband. I did it because I thought I had to in order to get things done. Wives don't like to nag. You don't feel good about yourself when you're being critical or controlling. Not sure you need to surrender? I love this list from the book, which essentially helps you identify the degree to which you are controlling in your marriage.
Do you:
- Feel superior to your husband?
- Commiserate with other wives about your husband?
- Think that everything would be fine if your husband would do what you told him to do?
- Eavesdrop on your husband's conversations?
- Feel like the only adult in the family?
- Feel overburdened in parenting your children?
- Do things for your husband that he should be doing?
- Have recurring anxiety and depression?
- Feel exhausted?
- Find either of you are disinterested in sex?
- Feel resentful or jealous about your husband's victories in life?
- Reject or criticize his gifts?
- Fantasize about divorce or life with a man who would better match you?
- Discount the reasons you chose your husband in the first place?
- Feel hopeless about your marriage because your needs have gone unmet for so long?
- Have a hard time trusting your husband in even small matters?
- Find yourself trying to control your husband?
- Get angry with your husband when he makes a poor decision?
Ouch, that list hurts. In fact, it feels so big and overwhelming, it may leave you saying "okay, that's me, so now what??" Well, you've got two choices...you can either order the book or you can follow along as I write about the journey of surrendering based on the book. Or you can do both! I invite you to do both! I'm going to includes lots of nuggets from the book, along with scriptures, AH-HA moments from my journey, and encouragements for you. Will you join me?
NOTE: Do NOT surrender to a husband:
- ...who is physically abusive to you or your children. GET SOME PLACE SAFE. I'm not saying divorce him, I'm saying your physical safety comes before any sort of counseling can begin. Visit the National Domestic Violence Hotline for more information about what abuse is and how to get out of it.
- ...who has an addiction. Find your local Celebrate Recovery for information and resources.
Next up, Did You Marry a Loser?
In case you've missed it, this post is part of a series following along with The Surrendered Wife. I'd strongly encourage you to pick up the book and read along!
I'll say that I'm not sure if Laura Doyle is Christian or not, and some of the book I completely disagree with...I'll let you know about those parts when we get there!
Great getaways to get to change your life, marriage and family, whether your marriage is thriving or barely surviving:
Intentionally Yours is a 501(c)3 organization committed to sharing God's truth, hope and vision for marriage until every home is a godly home. Your donation is more than a tax deduction- it's a tool to empower us to continue changing lives, marriages, and legacies. Will you partner with us in this mission? Thank you for your support!

subset: commoncrawl


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State Politics
Senate advances gambling bill and chance to bring in $525 million jackpot
The Florida Senate sent a bold signal to Gov. Rick Scott and the Seminole Tribe on Wednesday, as a key committee gave unanimous approval to a plan to expand gambling in Florida while attempting to recover as much as $525 million in revenue sharing from the Tribe this year.
If approved by lawmakers, the governor and the Seminole Tribe, the measure "could make a huge difference" to the state budget, which faces a $1 billion revenue shortfall, said Sen. Bill Galvano, R-Bradenton, the bill sponsor.
The Senate Regulated Industries Committee approved the measure without an amendment or debate, a sign that the Senate "is very serious" about advancing an issue that has stalled for years.
"Sure it's about gaming, but it's also about creating stability for a dubious marketplace," said Galvano, who was a key player in negotiating the state's current gaming compact with the tribe in 2010 and is the Senate's lead negotiator again this year. "It's about establishing predictability for our state budget. It's about protecting programs that exist in our state and creating funding opportunities."
Rep. Jose Felix Diaz, the House Commerce Committee chairman who is the House's lead negotiator on the compact, hailed the Senate action.
"The Senate's passage of a gaming bill this early in the year is a gigantic first step," he said. "The fact that we are seeing forward progress in January is a testament to Sen. Galvano's willingness to continue a conversation with multiple interested parties, including the governor, the Seminole Tribe and the Florida House."
The proposal, S.B. 8, would broadly expand gaming in Florida by not only providing two new slots casinos in Miami-Dade and Broward counties, but also expanding gaming options at existing South Florida casinos and bringing slots to eight additional counties where voters have approved them at ailing racetracks and frontons.
The Seminole Tribe, which has been attempting to renew its agreement with the state to exclusively offer blackjack in exchange for revenue sharing, would also get access to expanded gaming options under the deal. The tribe would retain its monopoly over slot machines in Tampa but would eliminate its monopoly over slots in the rest of the state. It would also lose its exclusive right to offer blackjack in South Florida because the bill allows Miami-Dade and Broward slots casinos to also offer 25 blackjack tables.
Since October 2015, when the blackjack provisions of the current compact expired, the Seminole Tribe has been continuing to make monthly payments to the state as part of revenue sharing from the card games. But the state is not spending the money until the compact is renewed or a new one is approved by the Legislature.
If approved, Galvano said the plan would allow the state to use $200 million of that money the state has put in escrow and another $325 million in first-year revenues. Annual revenues after that could amount to about $450 million, he told the committee.
"It's a significant dollar amount and a comprehensive approach to move us forward on this journey," he said. The vote came on the same day Scott proposed a $618 million tax cut plan, a concept Galvano called "ambitious." He urged the governor to reach an accord on the gaming bill before counting the money in his budget.
"So I'm not prepared to just sign off on his $618 million tax cut," Galvano said.
In order for any compact between the state and the tribe to become law, the Legislature must ratify it.
Galvano stressed that by opening the door to new gambling options and ushering in the end of others, the state will create new economic development opportunities for many communities.
Oliver Gilbert, mayor of Miami Gardens which is home to Calder Casino, urged the committee to allow racetracks to end the practice of live races in order to keep their gambling permits. He believes the land that could be freed by doing that will help to spur development in his land-locked town.
"We have 112,000 people and no movie theater, one sit-down restaurant," he said. "We have a city. Having a community takes more."
Galvano stressed that the bill builds upon work done by previous legislators and ratifies most of the 2015 accord reached between the tribe and Gov. Rick Scott that allowed the tribe to convert all seven of its casinos to full casinos with blackjack, roulette and craps in exchange for $325 million in revenue sharing each year.
Among the changes to the 2015 deal, the proposal also:
▪ Allows one additional slots license in Broward and Miami-Dade counties and allows all Broward and Miami-Dade casinos to have 25 blackjack tables;
▪ Allows slot machines in Brevard, Duval, Gadsden, Hamilton, Lee, Palm Beach, St. Lucie and Washington counties where voters have approved proposals to convert dog tracks, horse tracks and frontons to slots casinos; allows other counties to approve slot machine licenses after Jan. 1, 2018;
▪ Regulates fantasy sports under a new Office of Amusements within the Department of Business and Professional Regulation, including issuing licenses of up to $500,000 to operate fantasy sports contests in Florida;
▪ Allows dog and horse tracks and jai-alai frontons to end live racing and games, known as "decoupling," but limits the window when horse tracks can decide to end racing;
▪ Reduces pari-mutuel taxes, particularly for dog racing, and requires higher injury reporting for greyhound racing;
▪ Reduces the tax rate on slot machines from 35 percent to 25 percent;
▪ Attempts to boost horse racing by supplementing the purse pool for live races up to $20 million;
▪ Revokes dormant pari-mutuel permits and prohibits the state from allowing any new permits except those authorized in the bill;
▪ Allows the division to use $20 million to buy back active racing permits;
▪ Allows all pari-mutuel card rooms to offer player-banked card games, ending the uncertainty of the pending litigation.
Sen. Dana Young, R-Tampa, voted for the measure but expressed concern about the fate of Tampa Bay Downs, which she said was in the shadows of the Seminole Tribe's Hard Rock casino in Hillsborough County and could therefore win voter approval for a slots license.
Because the legislation involves not only legislators and the governor but the tribe, which is a sovereign nation, the exercise "really is three-dimensional chess," Galvano said.
"This bill has been designed, purposefully, so that the interest of each is ultimately dependent on the interest of the others," he said.
But the swift approval by the committee is intended to "underscore that the Senate is very serious about getting there," he said.
Mary Ellen Klas: 850-222-3095, email@example.com, @MaryEllenKlas


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We value our clients. Below is a sample list of current and past clients.
UA Plumbers and Pipefitters Local 469, Arizona
The United Association of Journeymen and Apprentices of the Plumbing and Pipe Fitting Industry of the United States and Canada
SMACNA – Arizona chapter
Florida Pipe Trades Council
Arizona Building and Construction Trades Council
Electrical Workers 640, Arizona
UA Local 773, New York
UA Local 412, New Mexico
UA Local 7, New York
Sheet Metal Workers Local 49, New Mexico
UA Plumbers and Pipefitters Local 598, Washington
Colorado Building and Construction Trades Council
Five States Pipe Trades Association, Arizona, Nevada, Colorado, Utah, Wyoming
National Electrical Contractors Association – New Mexico Chapter
National Electrical Contractors Association – East Tennessee
National Electrical Contractors Association – Kansas Chapter
Humana Arizona
Track-Time, Inc.
City of Phoenix
City of Tucson
Georgia Carolina Pipe Trades
Arizona Hispanic Chamber of Commerce Foundation
Arizona Latino Caucus Foundation
Ironworkers, California and Arizona
Oklahoma State Building & Construction Trades Council
Canoa Homes, Inc., Arizona
C & C Construction, Inc., Arizona
University Mechanical and Engineering Contractors, California
Latino Perspectives Magazine, Arizona
Piping Industry Progress and Education Trust Fund, California
Swabs, Inc., Arizona
Southern Arizona Homebuilders Association
TAS Home Improvement & Repairs, Arizona
J & S Sand Spreaders, Arizona
Soldier Field Concrete, Arizona
Catapult Strategic Design, Arizona
Clínica Médica del Sol, Phoenix
SQS Construction, LLC, Arizona
Wilbac Construction, LLC, Arizona
Moreno Welding, Arizona
Armor Deck, Arizona


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theblackdragon wrote:
WaltzElf wrote:
I don't think you guys realise just how big the collective sigh of relief was in the rest of the world when Obama, and not the other dude, won the election.
That in itself is worthy of the peace prize.
then why is the peace prize going to Obama, when it should (according to that viewpoint) rightly be going to over half of the voting citizens of the U.S. (or over half of the electoral college if you'd like to get picky)? after all, if anyone's deserving of an honor for Obama just having taken office, it should be going to the people who actually cast their votes to get him in there.
Wait, what? Because he's the figurehead? Every political, economic, or social leader, whether loved, hated, oppressed, or dominant has an army of followers behind them. Che Guevara - why is it only his face on the shirts/ leftist propaganda pieces and not every person that ever supported him? Why is Miyamoto the only one people talk about, when in reality he's just one guy in a massive creative process that involves a lot of talented minds?
Being the leader, the one willing to step up to the plate and risk his/ her neck is exactly why it's that leader that gets accolades, not the millions who sit around hotly discussing politics on an internet forum, and then turning their screens off to go play some Mario.
And again, Obama deserves every award imaginable just for being smart, and ballsy enough to actually contest and win an American election on halfway decent terms.
Although this debate is utterly futile since the vast majority of Americans who read this haven't spent sufficient enough time outside of America to realise how screwed up it really is, and the real rammifications of what Obama is trying to do.


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AUBURN, Alabama -- When
Greg Robinson
sat down to watch the film of his first season as a starter at Auburn, he decided it was best to focus on what he did wrong, rather than the positives.
A highly-prized prospect two years ago who started 11 games at left tackle as a redshirt freshman, Robinson has always been under the weight of great expectations.
None bigger than his own. Robinson wasn't pleased with his play as a redshirt freshman starter.
""Average. I could do better," Robinson said. "My footwork and my hand placement at the second level."
Early in the season, Robinson's play was praised by the former coaching staff, but he was also pulled from the starting lineup in favor of
Chad Slade
for Auburn's second-to-last game, a win over Alabama A&M, before getting back his spot against Alabama.
Now, Robinson, who expects to start out on the left side again when the Tigers open spring practice on March 27, wants to earn his spot back.
"No spots are really locked down, so it's really just about your work ethic and coaching," Robinson said. "Like I said, it's just about who wants it more and who's going to work to gain a spot."
Auburn's offseason program should help Robinson, a player whose best asset has always been his athleticism and ability to move his feet despite being a big player.
Robinson's weight hasn't changed -- he said he carries 314 pounds on his 6-5 frame -- but he thinks
Ryan Russell
's offseason program has changed his body's composition heading into his sophomore year.
"I've gotten a lot stronger in the weight room, and I feel like I'm turning a lot of excess fat into muscle," Robinson said. "Conditioning-wise, I feel like (the offensive line is) not as fat, you know what I'm saying, and out of proportion."
Offensive line coach
J.B. Grimes
has had high praise for Russell's system, saying it gets linemen ready for the physical demands of playing in an offense that pushes the tempo on every snap.
Grimes' role is to teach players like Robinson to block in
Gus Malzahn
's power, Wing-T driven attack.
"I do know how to block the inside zone, I know how to block the power, I know how to block the counter, I know how to block those plays, and I know the blocking schemes, and I know how to teach guys to do that."
So far, Grimes' teaching has been different from former offensive line coach Jeff Grimes, particularly when it comes to footwork.
Robinson, who likes his new position coach, isn't worried about the change.
"He's changing a lot with our footwork and really just trying to build us to play the way he feels like we should play, but every coach has their own way of coaching," Robinson said. "We expected change."
No matter who the offensive line coach is, Robinson's goals are still the same.
For more news and notes on Auburn football, check out the Auburn football page, and don't forget to follow the Tigers on Twitter:


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By Staff Reports
VALLEY VIEW – Two unknown individuals burglarized Hegins-Hubley Elementary School, 1801 West Main Street, on February 18, between 1:55 a.m. and 2:16 a.m. According to police, two people forced entry into the school by breaking a window. The two were wearing black hooded sweatshirts, dark pants, gloves, black hats, and had bandanas covering their faces. They also wore backpacks.
The persons were captured on surveillance footage. They left the school by prying open a door with a pry bar they had in a book bag. They fled the scene in an unknown direction by unknown means.
PSP K9 requested to sweep the school. It is unknown if anything was stolen at this time.
Anyone with any information regarding the identity of the two pictured individuals or the burglary should contact PSP Schuylkill Haven at 570-754-4600.
See this week's Citizen-Standard for more photos.


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Exciting news because Super Fit is expanding into a NEW, state-of-the-art facility this Fall, 2019. Located at 19332 60th Ave. W. Lynnwood, WA
Our NEW Lynnwood strength & fitness training facility!
Since 1989, our strength & fitness training program has been helping men and women of all ages achieve the highest levels of health, strength & functional well-being.
We are dedicated in providing our clients with the continuous professional coaching and guidance which is absolutely essential to their success.
Our Client Reviews Say It All!
Hannah Smith
I was overweight my entire youth until I began my weight loss journey in July, 2018. I lost 100 pounds in nine months which was life-changing to say the least. However, the fat loss left me with saggy, loose skin and I was steadily losing strength and muscle. Though I was exercising, I saw no improvement. One day my father, who is an avid Super Fit client, offered me to try a workout with him…and WOW! I finally discovered the inspiration and training I needed. Since then I have made amazing friends, toned my body, and I have more muscle definition and strength than ever before.
Super Fit is more than a gym; it's been a welcoming family. My Super Fit team inspires me and we push each other to discover our fullest potential. The trainers are amazing and always willing to help whenever I need it. In some cases, they know me better than I know myself! If they tell me I can lift more…I inevitably discover they're right.
I can walk in feeling tired, but I always leave full of energy with a big smile on my face. Thank you to Jeff and Linda for everything you have done for me and the rest of our Super Fit family! You're both amazing and inspirational trainers and I look forward to continuing our fitness journey together!
Hannah Smith – 21 years old.
Edmonds, WA
August 1, 2019
June, 2019 – Bob and Diane Miller
Bob and Diane Miller have made remarkable transformations through their regular workouts at Super Fit and superb dietary habits. Scroll down to middle of page to read more…
Carol Zimmerman
Carol Zimmerman (Hip Replacement on 7.22.19).
First, I absolutely love Super Fit! I was always an endurance exercise girl like bicycling, hiking and rollerblading and I swore I would ne
ver go to a gym and lift weights. However, my doctor suggested that I needed to add weight training to my routine to keep my bone density high and my joints strong and resilient. So I tried a few places and found weight training to be boring and tedious and never really got the help from the trainers that I needed.
Then I found Super Fit! What a game-changer! The workouts are fun, ever changing, balanced and the people that are working out with me are super friendly and encouraging. What's really great is that the trainers are always checking and teaching me proper form so I get the most out of each exercise and avoid injury.
HIP FRACTURE: A year ago I fractured my hip in a rollerblading accident and it really never healed which caused tremendous pain even today. But the Super Fit trainers are so knowledgeable they were able to keep me working out all this time by finding alternatives for me.
I just recently found out why I was in so much pain…I have necrosis of the head of my femur so I will need a hip-replacement (yesterday) but I am going to continue to workout at Super Fit so that I am strong and conditioned for the surgery. No matter how tired I am that day, I make sure I get to Super Fit because I know I'll leave feeling more energized and happy. Again I say, I love this gym!!!
Carol Zimmerman
June 25, 2019
Edmonds, WA
Covey Hinzmann
"I signed up for the 76-session package for the second time because this has been the only strength & fitness program that has ever worked for me. My back has not felt this strong (and pain-free) in twenty years. Thank you Super Fit!"
Covey Hinzmann
June 11, 2019
Lynnwood, WA
Holly Powell
"I admit, I was terrified to go to my first class – I was worried that people would judge me for not being as fit as they were, but from the minute I walked in the door, I felt like I belonged. The positivity and encouragement from those who work out here is incredible – I have never felt this sense of community at a gym before."
The program at Super Fit is challenging (or as challenging as you want to make it) but it is set up in such a way that it makes it easy to follow and the trainers are always right there to personally instruct, correct your form and guide you. My biggest struggle going to the gym in the past was not knowing what to do especially with strength training. I would get frustrated and quit. With Super Fit's program it's all set up for me each and every time I show up. I have learned so much from the trainers and the program that I could easily do it on my own, but it's not the same. I love having the trainers helping me and all the encouragement from my fellow classmates. It makes a huge difference…so much in fact, that I have been consistent for a whole year at 3 x per week!"
Holly Powell
June 10, 2019
Edmonds, WA
Jason Wells
"I joined Super Fit 7 months after watching my fiancé Holly come home from workout saying how she got her butt kicked but also saying how much better she was feeling. Seeing the obvious signs of her getting stronger reignited a desire in me to get back into strength training. I remember my first day at Super Fit and seeing Holly interact with the other clients and it was like they were all best friends. Everyone was incredibly supportive and eager to help one another and they were having fun.
Jeff's custom workouts makes each time you walk in a different experience and it is exactly what I needed to stick with it. Almost 6 months into my Super Fit journey, working out 3 times a week has become habitual."
Jason Wells
June 10, 2019
Edmonds, WA
Elizabeth McDaniel
"I walked into Super Fit the first day expecting a typical gym, but what I experienced was a welcoming, judgement-free and very supportive environment that has vastly improved my physical and mental health as well as my approach to exercise, and in particular, strength training.
The trainers create a large variety of workouts in a small-group format that challenges and accommodates each and every individual. My primary fitness goal was to get stronger and in better shape before I start a family. Now that I am pregnant, I plan to keep working out under Jeff and Linda's supervision until full-term.
Taking that first step into Super Fit was intimidating, but it has since changed my life for the better!"
Elizabeth M.
April 12, 2019
Lynnwood, WA
Ashley Dawson
"Super Fit has changed me in a wonderful way! I have always been lucky to have good genes but skinny does not guarantee healthy. I am a stubborn procrastinator so the commitment to Super Fit has been the only athletic thing I have ever stuck with. I initially signed up just to get in shape, instead, I find that this hour workout does more than build my muscle. My job is demanding and I overfill my plate constantly, so working out is the one time in the day I can focus on myself – my mind is not stuck on all the things I need to do that day…I can truly just concentrate on my fitness.
I could easily go to a 'big' gym but being held accountable, having someone else create the workouts and walk me through doing them correctly is what keeps me coming to Super Fit. I actually don't fit into any of my old clothes anymore and it's not because I lost 'weight,' it's because I gained muscle and strength that I never knew I had. Looking in the mirror and seeing my new found body has completely changed the way I view myself. When I can't attend, I truly miss it… something I would NEVER have said before. Thank you for reading."
Ashley Dawson
March 28, 2019
Edmonds, WA
Chris Lee
"I was dealing with horrible back pain after being diagnosed with lumbar herniated discs in 2015. They wanted to do surgery on me but I opted out. Instead, I decided I would try strengthening my 'core' rather than surgery. Out of recommendation, I joined Super Fit in May of 2017. I was told that the trainers there were highly experienced with lower back and other orthopedic issues.
The head trainer, Jeff Turner, started me off very slow and deliberate with abdominal and low back exercises and told me that it wasn't going to strengthen in a week. He was right! My back still hurt (but not getting worse) the first 6 weeks but he urged me on until finally at around 8 weeks it started to feel better and had relief. After three months I had no back pain whatsoever and my full-body strength gains were incredible. Now, a year and a half later, I am stronger than I have ever been and I have ZERO back pain!
Jeff told me that consistency is the absolute key so I show up every Monday, Wednesday and Friday at 5 am religiously. I can feel that Jeff and Linda truly care about all their clients. I love working out at Super Fit and it was the best decision I have ever made! Thank you Super Fit! Chris Lee
August 20, 2018
Mukilteo, WA
Nolan Ewell
"I've been training at Super Fit for one year. I was losing my passion for working out and needed a change of pace. The trainers have helped me get back on track. They bring the same positive energy to every class and I never find myself doing the same routine twice. I am reaching my fitness goals and excelling in my active hobbies as a result."
Nolan Ewell
August, 2018
Lynnwood, WA
Jerry & Audrey Travis
Audrey's Story
"I've been a extremely happy member since 2006. After my third child twelve years ago, I was shocked that I couldn't fit back into my favorite jeans. I had always been a tall and skinny gal who could eat anything without gaining weight or working out. Well, reality set in. I was no longer in my twenties and definitely not skinny! I panicked! Now, I knew I had to start working out and do something about this.
Enter SuperFit. When I first walked in and met the trainers Jeff Turner & Linda Lee in 2006, I instantly felt a connection. Their method is simple: Steady, consistent dedication to a one-hour workout, three times a week. It was the best decision I have ever made! Within two months of consistent workouts I could see my body changing, sculpting into something much better than just "skinny." And now I was getting STRONGER which, in my opinion, is just as rewarding and definitely much healthier.
Today, at 50, I care more about stamina, strength, and being toned as opposed to the number on the scale or what size I wear. It's now about how I look & feel in my clothes, the energy I now possess, my incredible strength gains and especially my improved overall health. Thank you SuperFit for all the great workouts and for what you stand for."
Jerry's Story
"I am 53 years old and began working out at SuperFit about 4 years ago. As an avid weightlifter of more than 25 years I began to struggle with motivation, keeping a consistent lifting partner and new routines. My wife Audrey, a SuperFit member for many years, encouraged me to give it a try. I was a little skeptical that I wouldn't get the "heavy" lifting I needed. Wrong! Jeff and Linda can tailor the workout for whatever level of fitness you are at. If you push yourself and show up regularly, the sky is the limit! Thank you SuperFit for providing great workouts and a positive environment."
Audrey & Jerry Travis
January 6, 2018
Edmonds, WA
Schedule your free introductory workout
Bob and Diane Miller
My wife Diane and I have been SuperFit clients for years. We first walked in the front door April of 2008. Our fitness and health journeys are different, but equally dramatic. The Super Fit team deserves credit for literally saving my life and giving Diane her quality of life back.
Diane's Story
Diane came in the door with a seriously deteriorating disc that could flare up without any notice and put her flat on her back, immobile for days. She was afraid to workout for fear of it "flaring up". Goodness knows there was no way she wanted anything to do with "lifting weights". Eventually Diane decided to give SuperFit a try and trust Jeff and Linda to help her. The long and short of it is that Jeff, Linda and Diane did such a good job with her conditioning, she hasn't had a major "flare-up" in years. SuperFit has helped her to get stronger physically and emotionally. The whole process has given her a wonderful, quiet confidence that impacts every area of her life!
Bob's Story
Jeff and Linda got a real project when I first stepped foot in SuperFit. I was a 49 year old, 5'8", 260+ lbs. of obese, out of shape, desperately in need of a non-judgmental, patient, effective approach to long-term health and fitness. Little did we know that over the years they were going to need to train and rehab me through Aorta Replacement Surgery, ten cardiac stents, a quadruple bi-pass, heart attack and progressively deteriorating kidney disease. The Super Fit model offered enough flexibility to accommodate even all those physical challenges.
They kept telling me, "The hardest exercise at Super Fit is getting through the door…just get in and we'll do the rest." They kept their word; diligently working with and encouraging me. I've had plenty of ups and downs and the journey isn't over. Today I'm glad to say I've lost about 80 lbs. (now 110 lbs.!), and am in the best shape of my adult life.
5 Reasons
If you're thinking about giving SuperFit a try, here are 5 reasons why we've stayed:
- A training program that allowed us to start where we were and progress at our own pace.
- A genuine care and concern for our lives and what is important to us.
- Working out with great people, many of whom have become friends. Ordinary people just like us who are eager to support and encourage one another in their journeys.
- They've never given up on us, even when we might have given up on ourselves.
- A core belief that "success" in health and fitness isn't a destination but an ongoing commitment to a process…there is no finish line!
Bob and Diane Miller
Edmonds, WA
December 8, 2017
Mike & Erin Hawkins
"We've been happy and healthy members of Super Fit since 2004! Our experience has been nothing short of phenomenal. We both feel great, our energy levels are high and quite frankly, a lot of this is due to the exercise program at Super Fit. We strongly recommend Super Fit and in particular, both trainers, Jeff and Linda. As Jeff says, three times a week is all it takes to experience the "fountain of youth." They make the workouts challenging and fun at the same time!"
Mike & Erin Hawkins
September 5, 2017.
Edmonds, WA
Shawn Raybell
Thanks for helping me get ready for this. Everything felt great! Here are some pics from the summit of Mount Rainier"
Shawn Raybell, July, 2017
Vicky Firsov
"First, I want to say that Super Fit has been an absolute essential part of my weight-loss success journey. People continue to ask me how I lost the weight and I tell them that there is no magic pill, no potion and nor fad diet for getting fit and losing weight. It takes consisent, 'no-excuse' workouts, dedication and a deep desire for change. I have learned this through my own trials and errors until I was finally able to kick bad habits and embrace health and fitness as a lifestyle – as a 'hobby' so to speak.
The hardest part of losing weight isn't working out or knowing what to eat, it's about committing to it every moment of every day and being relentless! From the food I consume to the 3x a week workout routine, I am proud to say that I am down 76 pounds by forming great new habits and never turning back. By deciding to make permanent changes, I am getting permanent results.
Thank you Jeff and Linda for the incredible workouts, your dedication, holding me accountable and encouraging me to continue with my new lifestyle!"
Vicky Firsov, Everett, WA – May 19, 2017
Stefanie & Jenny Wachter
"Super Fit is a place where people of all different shapes and sizes can come together and work hard for their personal fitness. It doesn't matter your age, your level of athleticism or any other physical characteristic. It's sincerely for every person who wants to better themselves in a positive environment with awesome people and coaches.
I come from a competitive Olympic weightlifting background and found myself not enjoying it nor progressing the way I wanted to. I was training in a way that was creating gaps in my strength. My mom and I would come back from our different training and there was a stark difference between her attitude & energy and mine. The difference was that my mom was doing Super Fit and I was not. When I realized that what she was doing seemed a lot more fun and gratifying, I too decided to try Super Fit. By the end of my first training session I was totally and utterly exhausted. It was the most inspiring and motivating moment for my personal fitness. I had found the right coaching, programming and people to surround myself with in order to achieve fitness in the way that it should be.
Currently, my mom and I religiously go to our Super Fit three times a week and are always equally pumped up about the things we can accomplish. Though her and I are completely different athletes (she is a long distance runner) we both have a great experience and love getting a bit sore from the workouts during the week. This has been a great opportunity for my mom and I to do something together that we both enjoy.
After doing Super Fit for a short amount of time, I have seen and felt numerous changes. My Olympic weightlifting has gotten better in that my strength has been dramatically better-rounded (especially my core). In addition to this, what I see in the mirror and on the scale have been pretty great.
With the help of Jeff and Linda, I am moving forward in a direction of fitness that when I come home afterwards, I am excited and completely satisfied with what I did that hour of the day. Needless to say, Super Fit rocks!"
Stefanie & Jenny Wachter, Edmonds, WA – June 6, 2016
Daniel & Karen Webster
"We've been working out at Super Fit for six years now and have found that it's absolutely perfect for the both of us. For years we had tried private personal training and the big-box gyms but always seemed to have to motivate ourselves over and over again. When we discovered there was something different called "Group Training" at Super Fit, we immediately became huge fans and have found working out to be much more enjoyable, definitely more effective and a tremendous value for our money ($19 per hour for Master Personal Trainers – you can't beat that).
Super Fit has a fun atmosphere of people of all ages, sizes and shapes. The full-body workouts are very comprehensive and personally tailored to each individual. My wife Karen and I attend the recommended three sessions a week and always get more than enough personal instruction and guidance – you're never left in the dark.
The other terrific aspect of Super Fit is their flexible schedule – if you can't make the 4 pm, you can go to the 5 pm and not miss your workout. This works great with our busy schedules and we have seen great results not only in how we look and feel, but also in our strength and reduced injuries."
Daniel & Karen Webster, Edmonds, WA – June, 2016
Cathy Albrecht
"I love Super Fit! I joined almost 2 years ago and have always looked forward to my workouts. I have certainly brought my body back. I have lost 40 pounds and I can now say that I am in great shape!
I have two children and a teaching job, so it's sometimes hard to find 'me' time. Coming to the gym is a chance to recharge and feel great! The atmosphere is very positive. I find so much inspiration in seeing how hard everyone pushes themselves.
It's a gym full of 'regular' people trying to get healthy. Jeff and Linda are very supportive, correcting and fine tuning your form when needed, giving you a little push if they think you can do more, and complimenting you when you're doing a good job!
The workouts are planned for you in advance, so you just need to show up with a willing attitude.
There are a lot of times available, so there's really no excuse…there's even a 5:00 am training session which has become a favorite (really!). If you put in the effort you will be rewarded! I am currently working out 4 days a week including one boot camp. Each class works the whole body, and I can see a lot more muscle definition and have increased my cardiovascular fitness as well. I have lost 40 pounds and feel so much better! When people ask how I've done it, I always tell them about Super Fit."
– Cathy Albrecht, Age 48 Edmonds, WA – June 2016
Lisa Brudvik
"I am a professional fitness trainer at the corporate level and have been participating in endurance sports for so many years – long distance cycling, half-marathons and all the other pure aerobic activities. I decided to shift my focus toward strength training and I had been driving by Super Fit for about 10 years – always curious about the place. I contacted Jeff and scheduled a session on July 27, 2013. I admit, I was a bit apprehensive at the beginning of that workout, but by the end, I was hooked!
The trainers at Super Fit…Jeff and Linda are SUPERIOR in their experience, knowledge and ability to safely challenge you. The workouts are structured to target the muscle groups differently each week so your body is constantly adapting. I'm 46, stronger than ever, and my body moves better than it has in years. If you show up, work hard, and take care of yourself away from the gym, you will most definitely get the results you are looking for." – Lisa Brudvik, Edmonds, WA – May 2016
"I suffered a slipped disc in September of 2013 and my lower back saga began. I went to a chiropractor and massage therapist for six weeks which helped temporarily but never solved the problem. I then went to a back specialist and was diagnosed with sciatica and he recommended that I strengthen my core and entire body. I was feeling helpless and I was afraid to workout by myself especially strength training which I knew nothing about. I looked into private 1:1 training but that was cost prohibited.
A friend of mine recommended Super Fit in September 2014. She said that it was excellent for full-body strength training, you get coaching every workout and it is affordable. I did a trial session with Jeff and right away I was pleased with the amount of knowledge and passion he and his trainers had. Little did I know that Super Fit was about to change my life and my outlook on fitness forever.
I came in 3 times a week which they recommended and I looked forward to coming in every time. The trainers worked with me closely and started me off at a perfect pace Each session was different and there is no thinking on what to do; you just show up and go through a pre-organized routine. A trainer is there to help you every workout. But what's even better is that I was able to fit it into my monthly budget. I purchased the 76-session package at $18 a session which was less than my co-pay for my insurance!
Today, I am completely pain free and still working out at Super Fit. It is a high-value investment worth making because you will definitely get strong and fit and if you are suffering from back problems, they will surely go away. I can confidently say I am in a better place physically than I have ever been in my life. As far as I am concerned, this is the place to be and I am grateful for Super Fit!"
– Sarah Eno, Age 34 Edmonds, WA – April 4, 2015
Click here to read more testimonials
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Jaime K. Simpson
November 12, 2015
What you will receive at Super Fit:
- Excellent for weight management.
- Personalized Training Every Workout!
- Incredible Gains in Strength & Fitness
- More Stamina and Energy
- Greatly Improved Core Strength
- Increased Flexibility
- Heal Up Injuries!
Why Super Fit is a great fitness solution for you:
- Up to 10, one-hour training sessions to choose from every day.
- Work with highly experienced trainers.
- Affordable rates – Starting at only $19 per hour (76-session package).
- Every workout tailored to your personal fitness level.
- Highly effective for sport and recreational training.
- No cancellation fees.
- No monthly dues.
- No sign-up fees.
- No contracts.
Contact us today to schedule your free consultation and tour of our facility!


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Give unwatched YouTube videos some love with this handy site
With 300 hours of video uploaded to YouTubeevery minute, there's a lot of videos on the site that are never watched or given the love they deserve.
This interesting little site, PetitTube, helps you find unloved YouTube videos and give them a view. When I tested it out, I got a wide-ranging selection, from a car ad to how to learn JavaScript.
Every time you reload the page, you'll see a new random video that hasn't ever been watched. You can vote for whether it deserved to go unnoticed or not at the bottom of the page.
The idea is similar to that of Forgotify, which helps you find songs on Spotify that haven't ever had a single listen.


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While most people would start wondering about their bills and their car or whatever, for some reason, I have been transfixed about my personal training. I know, I should be thinking about dumping my cable package and holding off on turning on my heat to keep the gas and electricity down. But instead, I wonder about my health. Wednesday was my last official paid session, and while I have an agreement with Jon in regards to maintaining a somewhat regimented workout routine at his gym, it still worries me. Without that personal one on one guidance to push and challenge me to new levels, will I fall off the wagon and regress a little?
Personally, I doubt such a thing will happen to me. I've made enough progress to continue a good routine on my own time, even if my idea of weight lifting is not quite akin to Jon's ideas. But I'm still worried, because a lot of times you need that extra push to make sure you are not falling off the rails. But at least I will continue with the three-day-a week routine in regards to the working out, but who knows when I will be able to get more money into the coffers to supplement my "real" workouts. I've never been one to admit it, but I don't mind doing the heavy Olympic-style weight lifting that leaves my wrists sore and my legs screaming out of anger. I don't mind putting myself through the ringer in regards to these workouts, because if anything, it is working and making me a better and more healthy person. This will probably end up being one of my worst years financially, and my subsequent lack of funds will hurt me in just about every way imagined. It means I have to put off getting a new bed once again, especially since my car is once again in the shop and costing me money I don't have. If anything, the best part about staying at my parent's house and watching over my sister and their property and feeding the dogs last week was the fact I got to sleep in a much more comfortable bed than my own. It was a revelation to say the least, for I felt better and had a little more energy than I normally would. But another setback now is the fact I'm going to have to work my shoes to the bone before I get some new ones. If I want good worthy shoes that will maintain the wear and tear I will place onto them, I will at least need to fork out a good 130 clams. Of course, I am running low on my b12 supplements as well, which means I will need to drop some more money soon to make fill up my coffers. Not to mention all of the other things that come along with working out on a regular basis, like finding good comfortable clothes and then washing the said clothes, which makes the bills go up.
My money troubles sure make for a troublesome situation for me, and this is a situation I have yet to really address as I have moved along. Why are so many poor people overweight? Now before you start sending hate mail to Jon's message box, this conversation has come up quite often in the discussion of our country's waistline problem. The primary issue with obesity amongst the poor is mostly contained in the food that is most available to them. Those super cheap, off label cans of spaghetti, those cheap cans of syrup soaked "fruit," those cheap frozen pizzas filled with processed junk and chemicals and of course the Ramen noodles we love and cherish so much are all going to place a toll on the body. There has been some good ideas on how to conquer this problem, but so far, these solutions are mostly localized rather than implemented on a larger scale. http://www.npr.org/blogs/thesalt/2014/11/10/361803607/how-double-bucks-for-food-stamps-conquered-capitol-hill
We have to remember one important thing though; food isn't the only part of the equation to good health. Exercise is extremely impotent, if not more so. At least in my case, the eating part of the equation has been controlled better by my new perception of food. Food isn't necessarily pleasure and female companionship for me anymore, for now I merely regard it as something to stop the freaking headaches I get when my body is low on fuel. Yeah, my old relationship with food is still quite a bizarre one, but when feeding an addiction for so long, finally breaking through can be tough. But with all of my financial problems slowly but surely coming into the forefront, should I even ponder the idea of spending money on personal training or even a gym?
Now for me, the answer will be a resounding yes, merely because it has become a part of my life and has made me a better person. It is finally paying off in my personal, giving me the confidence to let go of certain fears and anxieties that became such a fabric of my life for the better part of a decade. I look at what happened to me on Monday as a prime example. With no car, I have been taking the bus whenever it was necessary. While I could take a bus that goes down my street quite easily, I instead walk for a good 20 minutes or so to a bus line that is a "main vein" that goes to the central transit center downtown. So right there, I have taken a little initiative to go out walking, even if it is in the heat of the day (which it was roughly 89 degrees at the time). On my way to the gym, my friend texts me about seeing a movie called "Birdman" that night. Since I got in early to do my workout, walking the nearly four miles from Parsons Training to the movie theater was certainly a possibility, for I had the time to partake in such an exercise. But I opted for something different, something I would have deemed quite stupid back in the day. I was gonna run to the movie theater, with the details be damned. I didn't have a change of shirt for the run, so my sweaty shirt I was wearing was the one I would be running in, which would not just be uncomfortable but might also scrap up my nipples (trust me, bloody nips are a runner's worst nightmare!) Plus I didn't have my good running shoes, but rather my standard workout shoes that didn't have a whole lot of tread left on them. Plus I had a whole bag of stuff to run with, including two water bottles that I filled up and my good clothes that I came to the gym in (I don't like wearing sweaty gym clothes, especially on the bus). If anything, the whole thing seemed rather crazy, especially when you look at the fact I did a lot of push presses and tired myself out with alternating side raises and PVC push-ups. But at the time, it seemed like a good idea.
So I started running at Wilmot and Broadway, quickly learning that Broadway is very much like a wavy potato chip, constantly going up and down even though the street moved at a descent in total. Not to mention I had to be completely aware of the traffic, mainly because Tucsonans love making blind turns without looking at the sidewalk (Case in point, when I crossed the street to get to Wilmot and Broadway, some old fart in a truck didn't seem to care about the fact I had the technical right of way. I tapped his camper as he passed, but I doubt he heard because he was old. And then as I am running, some guy tearing out of the Savers thrift store didn't bother stopping either, like waving to me in forgiveness was perfectly acceptable even though he almost ruined my run. These incidents both happened within the first half mile of my run!) After those incidents, I fortunately didn't have to worry about anything else for the rest of the run. But one thing I did learn about myself. I did make the stupid decision to run across to the opposite of the street, only to realize it was a stupid decision and then "jay-run" my way back to the other side. Fortunately the traffic was fairly light at that time, and the threat of becoming street pizza wasn't a big one. By the time I hit El Con Mall, I was thoroughly soaked. Carrying around 15 pounds of stuff was a bit of a rarity for me, so I sweated a little heavier than normal. But it was kind of fun to do a one way run, which is rare when you really think about it. While I had to learn a couple hard lessons that night in regards to my backpack (it is not sweat resistant and my regular clothes got a little wet!), it was another reminder of why I put myself in this situation, finances be damned. The good thing though, was the risk payed off quite well. I succeeded in a time where failures continue to be present in my life. I had enough time to cool down, and the movie "Birdman" was quite satisfying, helping me solve a long lost problem with a story I had been sitting on for years but never put on to paper. Hopefully it will be a good story with the added inspiration and the releasing of some personal demons the last two weeks, and maybe I can actually finish it now. I call the project "Sonmium," or 'dream' in Latin.
There is always going to be people that use excuses to massage their fears about losing weight, using their situation to refrain from the harsh truth about exercise. It is hard. It is tough. It will make you sweat and feel disgusting. But here is another thing, it will help you live. While Tucson is not the norm in regards to public running paths and spaces, I can be thankful I have a lot of these amenities at my disposal. I should have used this in my last blog, for it would have been a perfect reason for stating why I like living in my home town. If anything, you have no real excuse to be unhealthy in Tucson. While we do have an expanding restaurant and beer industry in this town, we also have an expanding public health sector that allows us to work out for free. Near my parent's house is a rather small park that has a lot of equipment you can use to work out. Even along the river walk near my house, there are little workout stations that are perfect for arm exercises and push-ups. While there seems to be a lot of obese and unhealthy looking people in my neighborhood, I find it sad they don't use these great public utilities to their advantage. I think that is why I continue to get giddy about the continuation of the river walk between Ajo and Silverlake. I will actually be able to run to downtown if I so please. I just have to keep running the path I have been running, and pretty soon it will be much nicer and more full filling. So even though I might take a little detour with my one on one personal training, I at least know there is plenty of resources at my disposal.
About Parsons Training
Parsons Training is a Tucson leader in fitness and personal wellness training. Every personal trainer with this company designs and implements effective fitness programs for their clients; these programs serve as the foundation for good health, fitness, and wellness. Additional information about Parsons Training is available at http://www.parsonspersonaltraining.com
Any views or opinions presented in this blog are solely those of the author and do not necessarily represent those of the company.
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Meet the Author
Steve, a Parsons Training Client, went from 400 pounds to Running half-marathons, from lifting pizzas to lifting hundreds of pounds through training with us.
When you read this blog you are reading through the eyes of someone who is winning the battle of real weight loss. Steve is not a fitness professional, but he is someone we can all learn from.
Steve shares his journey once a week here on our blog. We hope that you find a spark of inspiration from reading his blog.
Any views or opinions presented in this blog are solely those of the author and do not necessarily represent those of the company. The author of this blog is an independent writer and is not an associate of Parsons Training, LLC. Any information or images displayed are done so solely at the authors discretion. Any dietary or fitness commentary is exclusively that of the author and in no way dictated by the company.


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"I'm super stoked for anyone who wants to try riding dirt for the first time or take off-road riding to the next level, because riding is as rewarding as it is challenging, both physically and mentally. There's a lot to learn, and to keep learning for many years to come" - Kelly McCaughey | Creator of the Ladies East Coast Dirt Bike Event Over and Out
Getting started or making progress can be tough if you're not set up for success with the right information and guidance. So, whether you are a street rider trying dirt for the first time, or new rider altogether, these tips should help you understand a little more of what to expect, and what to do, as you set your sights off-road.
1. Start Small
I think one of the biggest mistakes newer riders make is to start riding on a bike that is way too big for them. In street riding, as riders gain experience and confidence, they may seek to increase engine size because that affords them more stability and comfort at higher speeds for longer distances.
When making the switch to off-road, many riders think this street experience translates to dirt, but it doesn't. So, regardless of what cc engine you're riding on the highway you should always start small with a bike you can handle confidently. There is so much that even smaller bikes can do, so don't underestimate them.
In truth, riding a smaller bike doesn't make everything easier. Many things are harder on a small bike, but you can seriously benefit from that! The wheels may be smaller, the suspension leaner – and all that jostling around can do a lot to help you develop core muscles and reactions to sudden movements that would otherwise throw you off.
2. Invest in Gear, practice ATGATT
What's ATGATT? All The Gear, All The Time. Trust me, because I'm one of the many people who learned this the hard way. And look, even if YOU do everything right, you're riding in nature so there are variables beyond your control. Slippery rocks, roots, sand, you name it. As they say, "it's not IF you fall, it's when." So gear up!
First, invest in a decent dirt helmet. Dirt helmets and street helmets are different. They are made from different materials, and they are tested differently. Dirt gear companies will also offer different levels of helmets, with the levels being in direct relation to the materials, weight and technical features. If you're planning on riding a lot, and you like your brain, I say spring for a decent level helmet.
Other types of gear include: knee and elbow pads or braces, neck braces, chest protectors and back protectors.
My favorite piece of gear is the Fox Titan vest. It covers shoulders, elbows, chest and has full back coverage. It's also connected with mesh, so on hot days I can layer it over a tank top, and on cold days I can layer it under a riding jacket. I've taken some serious spills in this thing and walked away un-bruised and un-broken.
3. Learn the Fundamentals
In any and every sport, the fundamentals of form are crucial! Form comes first, speed comes later. There are a ton of different techniques you can and should practice, including these basics:
Body position: A lot of new riders sit too far back on a dirt bike. You should be seated or standing directly above the pivot point of the bike (basically the center engine and foot-peg area). Your head should be just over the handlebars, elbows up and out.
Leg and foot positions: Squeezing with your knees helps steady your body to the bike, supporting your body weight with your legs rather than your arms. You want to keep weight and tension off your arms to avoid getting arm pump and to keep the center of gravity low.
When standing (which you should be as much as possible) you want to be on the balls of your feet so you are more at-the-ready to make different movements. It's good practice to place your bike on a bike stand, stand on the pegs and practice shifting your feet on and off the brake and clutch back to the balls of the feet to build muscle memory.
I personally don't ride in sand too much, and upon my first visit to Babes In The Dirt I was advised by my own crew to maintain the grip in my knees, keep the front end light and keep on the throttle. Sure enough those simple tips made adapting to the sand that much easier.
4. Take Advantage of Education
Again, there is so much to learn when it comes to riding dirt and that learning curve can extend for decades depending on what you're riding and where! A lot of this information that I'm relaying to you today has come to me from people who have coached me, but also from training resources, manuals, magazines and more.
Think for a second about the world's best Motocross racers. We're talking about a relatively small group of exceptional athletes out of millions of people in this world, and they still have trainers. They're not out there just riding; they're training, and getting feedback and assessment from coaches and training experts.
So, take advantage of lessons, classes and instruction from experienced riders and trainers.
5. Get that PMA!
Positive Mental Attitude is something that can change your life, and I believe the reason I meet so many great people through off-road riding is because they all understand and subscribe to this general practice of PMA.
With street riding you can relax somewhat and just cruise. And yes you can do that on dirt, but it's more likely that you'll be focused on the challenges that are right in front of you.
Riding is for sure a mental game, possibly even more than a physical one. Top riders get special training for mental toughness and resilience, and confidence is something that is essential to becoming a better rider.
I still get butterflies in my stomach every time I go riding, but I've also learned that riding is the time to cast doubts aside, focus on myself and my ride, and dig deep for that part of my brain that doesn't have time or energy to waste on fear.
Written by Kelly McCaughey Creator of Over and Out, a east coast off-road experience for women taking place June 22-24th in Hancock NY . Click HERE for all details.
Credit where credit is due: I get most of my knowledge and insight from my husband, Dan Sternaimolo, who has been obsessed with motocross for over 40 years and has taught me a lot but also done me the wonderful favor of encouraging me to read and watch training materials by Gary Semics.
Kelly will be at Babes in the Dirt 4 with a bunch of east coast ladies in tow! Make sure to say hello and feel free to ask her for more tips and tricks on riding dirt.


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The students who had appeared for High School exam are waiting eagerly for high school result which is expected to declare on 8 Jun, 2013. The Board of High School and Intermediate Education Uttar Pradesh, Allahabad is called as Uttar Pradesh Madhyamik Shiksha Parishad in Hindi and this board is started since year 1921.
The UP Board conducted the High School 10th exams 2013 from 12 March to 3rd April. The Total 37 Lakh students appeared for high school exams.
The board will be publishing the result on the official website of UP results and result will be started to display on 8 Jun 2013, Saturday. High school is first stair in your career which scratches a path in your career.
You may check High School Result through Internet on below UP Result websites –
The team of MakeMyVision.Com wishes you all the best for your career.


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The keys to identifying elms are height, leaf size and texture, bark and overall shape. All elms are deciduous or semi-deciduous trees with alternate, asymmetrical, toothed leaves that are uneven at the base. Native elms include the American, rock and slippery elms. The Chinese elm is a common imported species.
American elms grow up to 115 feet tall and have rounded or vase-shaped crowns. Their leaves are 4 to 6 inches long and are smooth underneath. Their bark is irregular and scaly.
Rock elms have a maximum height of 80 feet and have cylindrical canopies. Their leaves are 2 to 4 inches long and are hairy on their undersides. Rock elms have corky ridges on their branches.
Slippery elms can grow up to 132 feet in height but are more commonly 40 to 60 feet at maturity. Their canopies are high, umbrella-shaped and less symmetrical than those of American elms. Their leaves are up to 8 inches long and are rough on both sides. Herbal healers have used the mucilaginous inner bark of slippery elm to treat sore throats and dress wounds.
Chinese elms, unlike native species, resist Dutch elm disease. Chinese elms grow up to 70 feet at maturity and have a broad vase shape. Their leaves are up to 2 1/2 inches long and their smooth bark is mottled green, brown, gray and orange with orange or reddish-brown inner bark.


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Monday, March 28, 2016
#20: Spider-Man Marvel Legends - Villans of the Night (Jack o' Lantern)
Jack o' Lantern isn't a character I'm familiar with, I gather he's some second rate Green Goblin knock off, but he's got a flaming jack o' lantern for a head. That's just cool as hell, and it screams Halloween. For accessories, he's got a pumpkin bomb, a giant sickle, and Harry Potter's Nimbus 2000. The two larger accessories both have big handles on them, which while goofy looking, is kind of helpful as his hands aren't sculpted to hold things.
Posted by Mario! at 4:10 PM
Labels: 2016, marvel legends
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Manufacturer: BANDAI
Warning: Last items in stock!
Availability date:
Bandai's Action Base is designed to hold kits from their SD Gundam, 1/144 scale models, HGUC, HG Gundam Seed, 1/100 scale models, MG, and Real Robot Revolution series. No other display bases from other companies come close what this amazing display base allows you to do!
Action Base 1 is a plastic injection snap-fit assembly kit that requires very little work to assemble. No cement or paint required! The octagon base and the square part that can be connected to any one of its sides come with cool mechanical detailing and panel lines, plus a total of 10 holes for placing the support pole for the main stand to adjust the main stand's height. The support pole has an ingenious locking mechanism that allows it to extend or retract and is strong enough to hold the main stand in place. The main stand itself can also be extended upwards to pose your kit in a much higher position.
The set comes with three different sizes (8mm, 9mm, and 11mm) of U-shaped holders, peg-type holders, and screw-on type holders (two screws and a nut are included) for attaching the main stand to the crotch of the kit. When using the U-shaped or screw-on holders, double-sided tape (small quantity included) should be applied in between the crotch of the kit and the holders to hold it in place. A name plate is included that can be attached to any one of the holes on the base. (The package notes that there may be cases of a kit not able to fit.)
Each Action Base 1 can be attached to up to six other Action Base 1s for you to create an amazing display filled with Gundam kits or other robot kits striking cool action poses! Check out the other color variations, linked below!
Product In the Photos shown above has got professionally painted. Color swatches are for informational purpose only and may differ from the actual merchandise. color on your screen are affected by monitor setting and browser.
Check product Condition in Description :
This Product needs to be assembled : it comes with a snap-fit assembly, matching colored pieces, accessories and fully pictured contruction manual. you don't need paint or glue.
UNICORN TOYS - Toko Gundam dan mainan terpercaya


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- Top Dreams
- Market
- Grandmother
- Airport
- Falls
- Rake
- Samovar
- Wedding veil
- Masquerade
- Pumpkin
- Corkscrew
- Trading
- Hotel
- Game
- Illness
- Wealth
- Pregnant
- Forex
- Cemetery
- Smile
- Palm
Freckles - Meaning of Dream
Modern dream book say, if a woman's face is completely covered with freckles, then she might face different small troubles while dreaming of happiness. She must concentrate all the will and mind in order to achieve the desired happiness.
If a girl stared at her reflection and saw a lot of freckles, it foretells a cunning opponent/rival. The girl must act urgently; otherwise the competitor will be chosen by her lover.
Miller said that freckles for a girl is a harbinger of bad events that can darken her happiness. Observing freckles for a long time in the mirror predicts break up with a loved one.
Freckles in Freud's dream book symbolize the brightness of nature. People with freckles predict a future meeting with a bright special person, who masterfully own all the secrets and techniques of sex. If freckles were on your face, you will get a chance to have sex in a special exotic location. This opportunity will be provided by a partner without complexes, but with rich imagination. This sexual contact should be full of exotics and unforgettable emotions.
If you have the attempt to remove freckles, it foretells that you might lose a loved one.
To see the freckles on the faces of others means to get a good offer, which will bring you happiness.


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Why Ryan Gosling Makes A Better Ex Than Brad Pitt! Find Out!
The always adorable Ryan Gosling lavished praise on ex-girlfriends Rachel McAdams and Sandra Bullock in a new interview. Brad Pitt THIS is how you should speak about an ex!
Ryan Gosling can't stop giving us reasons to be totally in love with him. The actor gushed to The Times newspaper about ex-girlfriends Sandra Bullock and Rachel McAdams.
"I had two of the greatest girlfriends of all time. I haven't met anybody who could top them," said Ryan. "Showbusiness is the bad guy. When both people are in show business it's too much show business. It takes all of the light, so nothing else can grow."
Ryan is presumably referring to his relationship with fellow stars Sandra and Rachel, whom he ended up dating after starring opposite them in Murder by Numbers and The Notebook, respectively.
Rachel is now dating Michael Sheen and Sandra may or may not be in a relationship with Ryan Reynolds. Meanwhile, Mr. Gosling (who has been linked with Eva Mendes) says he's not up for a serious relationship. "There's interest but I'm in a committed relationship with film. I'm giving as much to it as a marriage."
Do you still remember your exes fondly? How cute is Ryan to say such nice things about Rachel and Sandra? Does anybody other than us want Ryan and Rachel to reunite?


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Migration Experiences
Migrants in Australia
Maltese Identity
Maltese Language
Maltese Merchants
Malta Link
About Us
Contact Us
Maltese is taught in Government schools, in Catholic schools, as part of the Victorian School of Languages (formerly known as Saturday School of Languages), and as part of the programme organised by the MCCV Since 1983, and through the efforts of Dr Joe Abela, Maltese was introduced as a Group 2 subject at Higher School Certificate (HSC) level. In 1982 it was introduced at the Phillip Institute as part of the Associate Diploma in Ethnic Studies, and later, in 1986 Maltese was offered in the B.A. (Multicultural Studies) degree. This was the only tertiary course in Maltese offered in Australia. It came to an end in 1988 because there were not enough students to run the course.
By all accounts, the amount of Maltese language teaching at all levels is extremely limited. Only 6% of children at primary schools and 2% at secondary schools in Victoria government schools learn Maltese. In catholic schools (which cater for about half of all Maltese students),7%of all students are taught Maltese, even though Maltese students form the second largest ethnic group after Italian.
Australia as a whole suffers from a lack of language teaching: only 8%of the student population study a foreign language at year 12 (Lo Biancho, 1987). On top of this, there is the difficulty of convincing and students that Maltese is a useful language in comparison -@ ethnic languages like Italian, French and other 'modern' languages, on the one hand, and new 'business-related' languages like and Chinese on the other. Many Maltese parents actually objected to their children being taught Maltese at all (See Wesrtrn Independent, Aug 4th 1987). Parents and children fail to see any economic advantage in being able to speak Maltese; they fail to appreciate that there is a need for bilingual and bicultural training for a number of jobs such as nursing and social work, and other professions are required now, and will be required in the future to cope with the ageing population.
A measure of participation in Maltese studies at school is offered by Matriculation results. There are fewer Maltese sitting these exams than any other ethnic group of similar size. Moreover, the number of persons studying Maltese at Year 12 is dwindling - only one person sat f(w the Higher School Certificate examination in Victoria in 1987, and none in the other States.
The reason for this lack of participation at Matriculation level is not far to seek. Teaching of Maltese language at both primary and secondary schools is practically non-existent. Maltese is taught to about 0.11% of all children at Primary and .04% of children in secondary schools (National Survey of Language Learning in Australian Schools, 1983). This is far less than the number of Maltese children at school. The percentage of Maltese children learning Maltese at school is one of the lowest: twice as many Arabic and 17 times as many Italians study their mother language at school.
The following points are of relevance in relation to teaching Maltese in Victoria:
Source: Maurice N. Cauchi - Maltese Migrants in Australia, Malta 1990
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Author Unplugs and Focuses While "Coming Up for Air"
- 2006 24 Aug
Author: Margaret Becker
Title: "Coming Up for Air"
Publisher: NavPress
There comes a time in life where a certain phrase, tune, or story just hits you right in the gut, up to the heart and forces you to respond to it. It first knocks the wind out of you and then subtly begins to gnaw at you until you do something about it. "Coming Up for Air" is a catalog of such moments and its author, recording artist, songwriter and speaker Margaret Becker, is the appropriate vessel to deliver each blow.
Almost 10 years ago, Margaret decided to get off the carousel of constant commitments for a one-month retreat. No plans, no schedules, no anything that remotely resembled work. She simply unplugged from life in order to get replugged to God and His purpose for her. In the quiet of the peace and calm of silence, she began to dream, to create, to write out her goals in life while she still had years to fulfill them. She emerged from this season a changed person, allowing herself to experience each moment and slow down to focus on what was central to God's heart relationships, community, and giving. "Coming Up for Air" chronicles this transformation while allowing all of us the opportunity to allow that same transformation in our own lives.
It would be easy to write this type of book off as a touchy-feely women's book about getting to know yourself and how to live the good life. Fortunately, there's not a single moment throughout its few hundred pages that is emotionally contrived or manipulative. Instead, Margaret speaks plainly about herself, her life and her relationship with God and with others. Her honesty is raw and surprising at times, hardly allowing herself any pedestal to elevate to.
God spoke to me while reading. Through her words and experiences, He reminded me that He is present, right now, not just in the past or in the future. Its as if He is pleading with all of us to live in His presence and not miss His heart that is displayed all around each of us. Thankfully, God captured Margaret's writer heart, and we are all now beneficiaries of that gift He gave her.
Take some time, read this book … and hold on.
© 2006 Infuze Magazine. All rights reserved. Used with permission.


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cm services for sca's mentor program
The SCA's Mentor Program is designed to increase, facilitate, and encourage the participation of minority-owned, women-owned, and locally-based enterprises (M/W/LBEs) in school construction projects throughout the five boroughs by providing a flexible framework for eligible contractors to develop and grow within the industry. The Program also aims to establish long-term business relationships between said M/W/LBE contractors and the SCA.
The Mentor Program partners emerging M/W/LBE contractors with some of the industry's largest construction management firms and provides them with contracting opportunities valued up to $750K. The Program allows for these firms to gain experience working on school construction, rehabilitation, and improvement projects and provides technical assistance and training, fast-track payment systems, and access to working capital and bonding as well as general business, organizational, and personnel skills development and marketing and business development capabilities.
Currently, URS, acting as an SCA Agent, is one of the mentor firms that has been awarded a contract by the SCA to execute the Program by providing construction management mentoring services to various M/W/LBE contractors and sub-contractors and oversee and provide them with technical assistance in the field while completing school construction projects. CES, as an MBE-certified sub-consultant to URS, will assist URS in implementing the Program by mentoring the participating M/W/LBE firms so they learn and improve on the skills necessary to take on larger and more complex projects. CES will ensure that all the assigned projects are completed safely, on time, and within budget while also providing valuable guidance so that these firms graduate the Mentor Program and are able to obtain bonding and financing to pursue projects outside of said Program.
CES is providing different staff on this Contract including, but not limited to, inspectors/project officers, estimators, assistant superintendents, and/or superintendents.


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By John L. Watkins
Readers of this blog know that proactive early steps with a lawyer (such as by documenting contractual and business relationships properly before a dispute develops) help avoid lawsuits and save money in the long run. Further, wearing a white hat by being honest and forthright in your business dealings will substantially lessen the chances of legal trouble.
A couple of recent experiences have reminded me, however, that the bad guys are still out there. Who are the bad guys? Bad guys come in a lot of varieties, but they tend to be characterized by a number of qualities, foremost of which is greed. Bad guys believe there is nothing wrong with taking advantage of another person. Bad guys believe that success in life and business is characterized by what you can get, not what you have earned or what is fair. Bad guys almost always believe that the end justifies the means, and the end is always what benefits them.
There is another interesting point I have observed over the years about bad guys: It is amazing how fundamentally unreasonable (or worse) clients tend to find fundamentally unreasonable (or worse) lawyers. Although this observation may bring a wry smile, the unfortunate reality is that these pairings tend to result in disagreements turning into blood feuds and lawsuits being brought that should never have been filed. It is also almost always a much more difficult proposition to resolve disputes and lawsuits when such a pairing is involved, at least until the expense of litigation has made proceeding prohibitively expensive for them.
There is no magic secret for avoiding bad guys. Further, close business associates who were once trusted colleagues can change as time passes. Simply stated, good guys can turn into bad guys. What is the root cause of this? Typically, it all boils down to money or power, or, put more accurately, a desire for more money, power or both. This statement may strike you has horribly cynical, but, having handled litigation for over 25 years, I am convinced it is true, or is at least true in many instances. Perhaps this is part of human nature, bringing to mind the old lawyer joke that "this town isn't big enough for one lawyer, but it is plenty big enough for two."
Although there is no magic secret for avoiding bad guys, there are a few things you can do to avoid a nasty encounter, or to increase your chances of a positive outcome if you have one:
1. As always, properly document your internal company relationships (through shareholders' agreements and operating agreements) early on, and at time when personal relationships are positive. If rights and obligations are clearly defined in a binding agreement, there is much less chance of a future dispute. There is also a much greater chance of a prompt and predictable resolution if a dispute develops.
2. If you have not documented your internal company relationships, but relationships are still friendly, see a lawyer and document them now.
3. If you have not documented your internal company relationships and a dispute appears to be on the horizon, see a lawyer now. If you are a shareholder of a corporation or member of an LLC, you should hire your own lawyer as opposed to the lawyer who has been acting for the company. If relationships are not properly documented, it is probably not the end of the world, but you need to know where you stand and develop a strategy for resolution.
4. Are your company's key external relationships properly documented? Are your supplier contracts documented? Are your customer contracts documented? Do you have properly documented terms and conditions? Are your warranty obligations defined and are any "implied" warranties disclaimed?
5. Are your employment relationships properly documented? If your company has key confidential information or trade secrets, do you limit access and take other steps to protect it? Do you regularly stress to employees with access what information is truly proprietary? Note that simply taking the position that "everything" is confidential may not be effective and may create problems later.
6. This is much more subjective, but is important: Are your relationships with key business partners (suppliers and customers) satisfactory? Are these relationships such that the suppliers and customers want to continue rather than simply work out the balance of the term of the contract? Extremely one-sided relationships -- regardless of whether one is on the giving or receiving end -- often lead to disputes.
7. Similarly, are your employees happy? Do your employees want to work for you, or are they simply waiting for the economy to improve so they can move on? If the employees are unhappy, who is to blame? Step back and look at things from the employees' point of view: If in their position, would you be happy with the relationship? If the answer is "no," take steps to fix the problems. If the answer is "yes," and you still have employees who are disgruntled, complain, and act out, you may want to consider severing the relationship. One disgruntled staff person can cause a lot of trouble and distraction throughout an organization. You probably should consult with an employment attorney before taking action.
8. If a customer, supplier or employee begins making demands that are of a nature they could lead to a legal dispute, see a lawyer as soon as possible. Do not misunderstand me, I am not suggesting you need to see a lawyer if an employee asks for a raise. However, if a demand is made outside the scope of normal and ordinary business, you probably need legal advice. Good business lawyers tend to be great coaches, and can help develop a strategy for making sure that a disagreement does not morph into a dispute or a lawsuit. Often, this is accomplished by the lawyer remaining in the background.
9. If you receive a demand letter, particularly from a lawyer, see your lawyer immediately. By this point, you are already a little behind the curve. The other side already has briefed their lawyer and thought through a strategy. You will need to act quickly to get up to speed. This is particularly not a time to try to go things alone. If you try to deal with the other side's lawyer without the benefit of counsel, you will be at a great disadvantage.
10. Sometimes, mediation is a great way to resolve disputes early and without great expense. Mediation is a process that involves bringing in a neutral third party to help the parties try to reach a settlement. A mediator does not have the authority to resolve the dispute, but acts (sometimes strongly) to try to help the parties reach a voluntary settlement.
The problem, however, is that many bad guys and their lawyers will not want to go to an early mediation. They may claim to need discovery (the legal process for obtaining information) or may argue that you do not "understand how serious they are about the claim." Statements like this may be driven by the client, but the unfortunate reality is that they are often driven by the lawyer's desire to make a larger fee before the case is settled. At some point, however, it is likely that the case will go to mediation, either because reason prevails or because a court directs the parties to go to mediation. For more information on mediation, go to my mediation website.
Unfortunately, you can follow all of these tips and still find yourself in a lawsuit with a bad guy. If this is the case, there is little choice but to fight it out in court. Although I cannot say that the bad guys never win, if you have been honest and forthright in your dealings with the other party, you will have a far greater chance of prevailing in the long run.
If you do not have a business attorney and are in Georgia, give me or my colleagues a call. If you need more information about how to find, evaluate, interview, and work with a business attorney, you may want to consider my book, An Insider's Guide on Hiring a Business Attorney.
Sunday, May 23, 2010
The Bad Guys Are Still Out There (But Can Usually Be Dealt With)
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Posted by John L. Watkins at 7:18 AM
Labels: corporate disputes, John L. Watkins, lawsuits, litigation, LLC disputes
1 comment:
Nice site, very informative. I like to read this.,it is very helpful in my part for my criminal law studies.ReplyDelete
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Monday, July 6, 2009
3 comments:
- Kiki@Seagulls in the Parking Lot said...
Ooh, I'm reading that book right now. Love it.
- Monday, 06 July, 2009
- Tammy said...
One of the best books I've ever read. I only wished I'd read it sooner! (And a very beautiful picture too!)
- Tuesday, 07 July, 2009
- April said...
very encouraging...looks like I'll have to put this on my must read list. Love the iris!
- Tuesday, 07 July, 2009
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