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Ponatinib; Regorafenib/Strong CYP3A4 Inducers Interactions
This information is generalized and not intended as specific medical advice. Consult your healthcare professional before taking or discontinuing any drug or commencing any course of treatment.
Medical warning:
Serious. These medicines may interact and cause very harmful effects. Contact your healthcare professional (e.g. doctor or pharmacist) for more information.
How the interaction occurs:
Apalutamide, carbamazepine, fosphenytoin, lumacaftor, mitotane, phenytoin, phenobarbital, primidone, rifabutin, rifampin, rifapentine and St John's Wort may change the way your liver processes ponatinib and regorafenib.
What might happen:
The amount of ponatinib may decrease and it may not work as well.The amount of regorafenib in your blood may increase. You could notice an increase in side effects such as high blood pressure, diarrhea, hand-foot skin reaction, or bleeding.
What you should do about this interaction:
Let your healthcare professionals (e.g. doctor or pharmacist) know that you are taking these medicines together. Your doctor may want you to stop taking St. John's Wort or may monitor you more closely while you are taking apalutamide, carbamazepine, fosphenytoin, lumacaftor, phenytoin, primidone, phenobarbital, rifabutin, rifampin, rifapentine or St. John's Wort with regorafenib.If you notice an increase in side effects from your regorafenib, contact your healthcare professional. Your doctor may want to decrease the dose or stop your regorafenib for some time.Your healthcare professionals may already be aware of this interaction and may be monitoring you for it. Do not start, stop, or change the dosage of any medicine before checking with them first.
- 1.Iclusig (ponatinib) US prescribing information. ARIAD Pharmaceuticals Inc. October 18, 2018.
- 2.FDA. Drug Approval Package: Stivarga (regorafenib) Tablets, Application:203085, Clinical Pharmacology Review. accessed at: http://www.accessdata.fda.gov/drugsatfda_docs/nda/2012/203085Orig1s000Clin PharmR.pdf approval 09/27/2012.
- 3.Stivarga (regorafenib) US prescribing information. Bayer HealthCare Pharmaceuticals, Inc. August, 2016.
- 4.US Food and Drug Administration (FDA). Drug Development and Drug Interactions: Table of Substrates, Inhibitors and Inducers. Available at: https://www.fda.gov/drugs/drug-interactions-labeling/drug-development-and- drug-interactions-table-substrates-inhibitors-and-inducers. Updated 11/14/2017.
- 5.This information is based on or an extract from the UW Metabolism and Transport Drug Interaction Database (DIDB) Platform, Copyright University of Washington 1999-2019..
Selected from data included with permission and copyrighted by First Databank, Inc. This copyrighted material has been downloaded from a licensed data provider and is not for distribution, except as may be authorized by the applicable terms of use.
CONDITIONS OF USE: The information in this database is intended to supplement, not substitute for, the expertise and judgment of healthcare professionals. The information is not intended to cover all possible uses, directions, precautions, drug interactions or adverse effects, nor should it be construed to indicate that use of a particular drug is safe, appropriate or effective for you or anyone else. A healthcare professional should be consulted before taking any drug, changing any diet or commencing or discontinuing any course of treatment.


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According to Eli Neiburger during his remarks to the ILEAD USA group June 18. He was making the keynote address to the group of ILEAD participants in Illinois, Colorado, Iowa, Ohio, and Utah – The Inverted Library: Harnessing the Creative Power of the Internet Generation to Reinvent Library Services. He covered a lot of topics, but this one was the one that resonated most to me. It represents our opportunity to demonstrate to our communities WHAT THEIR LIBRARY CAN BE!
Neiburger believes that libraries are in a transition period, much like early 20th Century technology of the Industrial Age. For example, some communities developed refrigeration by working through first ice harvesting and storage for dispensing in warm weather, to creating ice for regional dispensing, to bulk local dispensing of ice for home "ice boxes," to eventually electric in-home refrigeration. Neiburger believes that we are still in the beginning of this Information Age when very limited parts of the world are experiencing the information revolution – relatively speaking – and technology is advancing faster than anyone can envision where it will end. Where it took decades for everyone to get refrigeration, 90-some percent now have it, and it appears to be the logical end of the development of that consumer technology. The rapid advance and continuous change of personal access to information – not necessarily communication, since texting and video are very prevalent – is what makes the present period in the Information Age a transition phase toward the end technology – whatever form that takes. Neiburger contends that chasing after technology at this time is a waste of resources because it changes too rapidly.
However, the future of the library is still in jeopardy because people, telecoms, information brokers and the world in general are trying to make money on that technology march toward the consumer end product, which ultimately will exclude the local library to a great extent. Because the role of the local library in the 20th Century was to "bring the world to the community," we now must figure out how to transition to make "the 21st Century library bring its community to the world."
He discussed many programs and services that his library, the Ann Arbor (MI) District Library, offers mostly to youth, but to all "users" as he prefers to call them. He thinks "members" is too exclusive and "customers" too commercial, but believes that everyone can and should be a "user" of the library's services.
One AADL program that expands the notion of the library as a lending institution is Unusual Stuff to Borrow, which includes items like telescopes, music tools, science to go kits, and Kids Book Clubs to Go kits. Neiburger offered his formula for determining what can reasonably be lent by using the following. Medium cost (less than $400) + Short duration (of use like a one-time need) + Low frequency = Sweet Spot for accessing items to lend to library users. He said that AADL users are on a six month waiting list to borrow a quality telescope, and they will gladly wait that long to use something that they aren't sure they want to buy, if they could afford it.
Communities don't know what they want their library to be because the library's traditional role and function are being replaced by advancing technology of the Information Age. Communities have as many questions about the future as do libraries, which means the opportunity is ripe for libraries to demonstrate to their community what they have the capability to become – WHATEVER THAT IS FOR THEIR COMMUNITY! The age of all libraries looking the same and providing the same collections and services is over. Libraries MUST become something new and valuable to their community, or risk being obsolete and being replaced. Period. End of story. Hopefully, not the end of the library.

subset: commoncrawl


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So it seems like a month ago or something that I put out tweets that I was making seitan sausages and buns from scratch. It seems kind of weird to say "from scratch" considering that's about how I cook everything. Anyway, I usually don't go so far as to make my own hot dog buns. But then, here they are:
I used Bryanna's Fluffy But High Fiber Hamburger and Hotdog Bun recipe. For the first ingredient, I used EnergE Egg Replacer because I didn't have the other things and it's mostly potato starch anyway. Seemed to work fine. These are all full of whole grains and yet not heavy. I'm not sure I'd call them fluffy exactly, but they are really nice. One thing they don't do is keep a little "hinge" when you slice them like store bought hotdog buns. I didn't really think of that. In the future, I'll experiment with shaping these so the sausage can be wrapped in bread. Even so, the sausages weren't too messy to eat.
The sausages? Right, I made the steamed seitan sausages that every other vegan food blogger did months ago and probably already has a freezer full of them. I just used Julie Hasson's original recipe. Next time I'd probably punch up the seasoning a little. I like a really spicy sausage. These had great flavor though. Steaming them was no problem. I just used one of those metal steamer baskets that you fit into the bottom of a pot to steam vegetables. Even though the bottom is rounded and not flat, I was able to stack all the sausages from this recipe into my pasta pot without a problem.
Don't be freaked out when you first unwrap these from the foil. They're still moist on the outside but dry out pretty quickly. I've had them both right out of the fridge and into the George Foreman grill and frozen, defrosted partially, then into the grill. It's crazy convenient to have these just hanging out in your freezer. Sometime soon I'll incorporate them into some other recipe rather than simply eating on a bun.
Oh, and that's the Cabbage Kale Slaw from Ani's Raw Food Kitchen next to it. And here's a slaw extreme close up:
I had the slaw a couple of days later for lunch at work with sunflower seeds sprinkled on it. It held up just fine and possibly got a little better.
Yes, there's more food. Asian Baked Tofu from The Candle Cafe Cookbook, Teriyaki Quinoa from Eat, Drink & Be Vegan, and some stir fried baby bok choy.
Jimmy Crack Corn Crack from Alternative Vegan and Chipotle Kissed Red Bean Sweet Potato Chili from Fresh from the Vegetarian Slow Cooker.


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Tag Archives: JR Street art
New JR – La Havana
Filed under Art, Featured Artist
Double Wide Wednesday
Remember I said I would do this? Well its happening.
Also read my last post if this is the first one you are checking out today you lazy ass. (you may cry.. I know I almost did).
Filed under Art, Featured Artist
New JR
So i totally did this post already and it didn't save or something. This sucks it was like 500 words. Oh well. New JR with his TED video after the break. ….. Breakin my heart.
Filed under Art, Featured Artist


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Cirrus TMS offers an automatic, seamless synchronization of your accounting duties.
Export your data to leading accounting applications on the market – like QuickBooks™ -
and make your accounting department more efficient overnight.
When your TMS and accounting application are in sync, you can settle and audit freight
in a snap. This functionality is a huge time-saving benefit for any company.


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A digital scrapbooking collection by Grace Lee, Life's Little Moments - September: Templates has lots of colors and variety, perfect for documenting the everyday. After a long summer, it's time to jump back into the full swing of things! For most people, September means their schedule is again filled with school, sports and many other activities. This collection is designed for the person who is always on the go and juggling a gazillion tasks at once.
The template pack includes 4 12x12 traditional templates. The templates come in .PSD, .TIFF, .PNG and .PAGE formats.


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Photo by Consumer-Protection.de via via: freeforcommercialuse.org
Priceless value of a piece of mind and costs have just been substantially lowered.
US Residents are happy, and US life insurance companies are barking mad. That's because for the first time ever, US residents are finally able to have more say in what they pay for life insurance.
Obviously, life insurance is a must. And if you have a family, the bigger the policy, the better it is for them in the event something unfortunate was to happen to you. And insurance companies know this, so they charge much higher rates (Click here to get an overview of top life insurance companies)
Have you checked your life insurance policy rates lately? How about those of competing insurance companies? They are definitely lower than you think, and thanks to the power of the internet, you can now find great life insurance rates online, without leaving your desk. You can compare coverages, get coverages bespoken just for you, and perhaps even get more coverage for less money.
The best part is, it's 100% free for consumers, and takes only a few minutes of time. This is an ace revelation, and has insurance companies a little crossed. But all they can do is hope not too many people are reading this site. Because the savings really are substantial, as you're about to find out.
Click on the selection below to get an overview of top life insurance companies.


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Highlights of Gary and Jenny's pre-wedding shoot in Provence, France.SAVE TO WISHLIST
Pre-wed: SGD2,600 / Actual: SGD3,980
Location: France, Provence
10 ReviewsMessage Professional
Luck must have favoured us when the much sought after, Master photographer Joe Teng from Acapella Photography, was recommended to us by our wedding planner. After browsing through his portfolio, Andy and I had no qualms to engage him as our overseas wedding photographer in Budapest & Dresden and we were clearly not disappointed. Initially, we were in a dilemma, trying to decide on the perfect destination for our wedding shoot. Thankfully, Joe managed to give us his invaluable expertise on the matter. Relying on his vast experience in overseas shoot, he patiently filtered out and we decided on the location for our shoot. Working hard to get the impeccable shot for us, we realised that not only was Joe an easy going person to get along with but also a person who was passionate about his work. He was indeed efficient in keeping track of the timing of the sunrise and sunset to get the right backdrop of scenery for our pictures. Being meticulous, he paid attention on the smallest details to capture all the awesome pictures. We felt completely at ease and comfortable during the shoot as he guided us on how to pose. On top of it, he was able to choose the nicest profile or angle to capture the best of us. We were pleased beyond words when the big reveal came. It was much better than what we expected. To date, Joe is now more than just a photographer as we have become close friends . We felt that Joe has lived up to his name of being one of the top renowned wedding photographers. Without a doubt, we would definitely recommend Joe to anyone who is looking for their pre wed photo shoot.
It has been a year and a half knowing Joe, the Master behind all the works of Acapella Photography. It has been a very fun, enjoyable and pleasant journey from enquiring about his services, to planning & conceptualizing the shoot, to the actual shoot, to post-shoot follow ups, to becoming good friends now. His dedication and passion to what he does really inspires me. He constantly tries to improve on his works and give his very best to each customer, even when it comes to little details like the font he used for his wedding albums, etc. He works extremely efficiently and would be able to meet impossible deadlines (not encouraging anyone to do that. let's be kind to him, alright? haha!). Through the conversations we had and the time spent together with him, I feel that he is extremely professional and experienced. Most importantly, remarkably skillful in his craft. My fiancé and I had our pre-wed shoot in Germany in winter, February 2018. I was amazed when he actually went the extra mile just to take that perfect shot for us by climbing walls and lying down on the ground even though the weather was so cold. When we had long road trips, he would take the initiative to help us take over the wheel so that we could also catch some rest in the car. He has been very accommodating to our requests as well. He bought us a souvenir at the end of the trip - how sweet and thoughtful of him! It's been more than 3 months now and I still can't seem to recover from my post pre-wed shoot blues. The entire trip was truly wonderful and memorable. I have introduced many of my friends to Acapella Photography and till now, I would still recommend them to anyone who's looking for a pre-wed or actual day wedding photographer. The price of their packages may not be the lowest in the market but you can definitely expect to receive very quality works & high standards of services from them. THUMBS UP!
We engaged Joe and Raine as our photographer and makeup artist for our overseas pre-wedding shoot in Italy, as well as for our wedding day, and would highly recommend them! We shortlisted Acapella as our preferred style after reviewing several popular portfolios online. After meeting Joe in person, we were convinced by his passion and dedication to getting the best shots even in challenging weather conditions. Throughout the shoots, Joe and Raine (as well as Marcus for our actual day) were very professional, hardworking and friendly while guiding us on how to pose, and made us feel very comfortable with their constant jokes. We also appreciate that they rushed out the photo album, montage and canvases in time for our wedding day despite the short leadtime. We would definitely recommend Acapella if you are looking for a high quality, trustworthy and dedicated team for your wedding photography.
We were looking for actual day wedding photography and chanced upon acapella photography. The then fiance thought it was quite a good work and asked me to contact them. Met up with Joe, who is really friendly and did not try to hard sell at all. He was patient in explaining the different types of photography and his was the one that we liked :) needless to say we were very happy with his and his team's work making the wedding day photography a very smooth sailing and happy one :D they made all our friends and families comfortable and laugh throughout without having to re take many shots like other wedding photographers. Everything was very well planned and coordinated we enjoyed it very much! Very recommended !
I was referred by a good friend to Acapella on one occassion and Joe happened to be my overseas pre wed photographer. The recommendation could not be any better! Joe's professionalism and enthusiasm is absolutely top notch. He is someone who will go the extra mile to get that perfect shot and you will end up with many awesome shots! My overseas pre wed album has many raving praises from my friends and I would definitely recommend Joe to any couples who are looking into getting a photographer for any occassion!
Did an overseas destination pre-wedding shoot with Joe to Vienna / Hallstatt and I am not exaggerating when I say that engaging Acapella Photography was the best choice I made during the wedding planning. Joe pursues perfection in every single photo and his commitment to excellence is evident in every photo he produces such that choosing the best photos is now rendered a very difficult task (but it is a happy problem which all couples wish for). He never hesitates to go the extra mile for us because he emphasises that he understands how much effort we have made to travel overseas for a shoot. His diligent research on the shooting locations and his expertise in angling and directing poses also ensured that the shoot was a breeze. Aside from his dedication to his craft of photography, which I genuinely believe is unrivalled by any other photographer, he is also an extremely warm, humorous and sociable person who is generous and kind. I am so proud to call him a close friend now :)
Slightly before our wedding, my now husband and I werelooking through tons of wedding portfolios for photographers we liked the styles of. One of them was Joe's of acapella photography. I remember contacting him and he immediately agreed to meet up and have a chat when he's back from his overseas shoot. The day we met up with him was the day we decided to stop our hunt for photographers and without a doubt in our minds, select him as our wedding photographer. He was someone who is friendly, flexible and talented. We were so impressed that we signed up for both pre-wedding and actual day shoots. Initially, we wanted to have our photoshoot in Singapore. However, Joe suggested we do it in Penang instead as he had just been there for a photo session and was impressed by the sights. He offered to let us change the photoshoot location without any extra cost! Throughout the 3 days there, the 3 of us had tons of fun sharing the local delights and taking in the sights. He made a very tiring experience fun and enjoyable! On the actual day itself, Joe and Marcus brought so much joy to my relatives and friends with their endless teasings and laughter and their signature "woooo hooo!!!"s. Everyone was impressed by their attitude and the pre-wedding photos they took of my hubby and I. On the day itself, a few of my friends actually asked me for their contact so that they could get them to take their wedding photos too! And needless to say, the wedding albums were AMAZING. Wonderful layout and superior quality! Joe even edited so many extra photos for us!! All in all, getting acapella photography to be our wedding photographer was the best choice ever! They are now not only our wedding photographers, but our friends too! Definitely recommend their services to everyone! Thanks, Joe and Marcus!
Joe was my photographer for our wedding photoshoot. Raine Yeo was my hair and make up artist. I had many other choices but decided to choose them as we were told of the good reviews they have received. After the photoshoot, both my husband and I agreed that Joe was very professional but also managed to create a supportive and relaxing atmosphere during the shoot. He lead us, showed us and took many many shots which we were glad as it was easier to choose pictures afterwards. It didnt take Joe long to show us samples of the photoshoot to satisfy our eagerness to see the results. Many friends commented our pre-edited photos were beautiful! His artistic eye for details and color tones made our edited pictures perfect. Raine did a fantastic job for my hair and make-up. Loved her works. Thanking u guys, Angie and Tim
Our Photographer was Mr Joe. Joe is the first person we met, discussed, liaise with all along. Acapella Photography in general provided us with in-depth advice with pictures to verify and clarify. Mr. Joe had done numerous overseas wedding photo shoot, with such invaluable background, we were impress by the advice and decisions he propose to ensure we will achieve the best possible outcome during our stay at Iceland. In addition his pricing was reasonable. During our stay at Iceland, Mr. Joe was very very accommodative. He was very professional when he has to and he was down to earth and flexible with our lifestyle. Hats down to Mr. Joe for his professionalism. During the different shoots, he gave guidance to us on how to post, where to look, posture, etc. He was patient to allow us to adapt, Iceland is a cold country, it was not easy for both couple and the Photographer. i strongly recommend Acapella for their different approach in this industry, very difficult to engage a good, legit and honest photographer these days. Lastly, Mr. Joe is also quick and prompt with the results and delivering us the end product to meet our dateline. AMAZING COMPANY! A+++++++++++++++++++++!
Upon deciding to go overseas for our pre-wedding photo shoot, my fiancée and I look around for photographers, and the portfolio of Acapella Photography caught our eye. We were very much impressed by their photography style, in particular, the ability to bring out the focus on the couple amid a beautiful background. Meeting up with Joe Teng for the first time was a pleasant encounter. We had initially wanted to go to New Zealand but he advised us to go to Iceland, showing us samples of photos that he had taken there. Joe was particularly helpful in helping us plan for the trip, including the suggestions of locations for the photo-shoot. During the actual shoot, Joe was enthusiastic, and very much willing to climb difficult terrains, and not minding the long hours of the shoot, just to get the perfect photos. In our opinion, he is a professional photographer who really cares about getting the best photos for the couple. Post-trip, Joe edited and compiled the photos into an album professionally. We must say that we did requested for changes to be made more than once, but he was more than willing to accommodate. Certainly, his work can be said to be one of the highest quality that is out there in the market. Would we recommend Joe to couples that are looking to go overseas for their pre-wedding photo-shoot? If one is looking for perfect photos and someone that would be willing to go the distance for the couple, Joe and Acapella Photography is certainly the choice that one should go for! A five star photographer! :)


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Your Brake System
Knowing that your brakes are in good working order brings peace of mind. Regular brake inspection helps identify parts that are worn or no longer meet design specifications before they damage other parts of the brake system. Below we will take a look at how your brake system works, what the symptoms of faulty brakes are, and what is involved in a typical repair. Let's dive in.
Time & Expense?
Time / 60 / 100
Expense / 60 / 100
How Do Brakes Work?
Attached to your car's spinning wheel is a rotor, which is the part of the wheel that the brake pads press against to create enough friction to stop your car. Since the brake pad is under extreme pressure from constant braking it eventually wears out and needs to be replaced. Brake pads are attached to the caliper which applies all of the pressure to the rotor. You can imagine the calliper being like an arm and the brake pad being a hand that squeezes the wheel to reduce its speed. The caliper works by hydraulics, which means it needs hoses running brake fluid to it at all times to function. As you depress the brake pedal, brake fluid engages the hydraulics which engages the calipers to press the brake pads onto the wheels and stop the car.
Symptoms of Worn Brakes
Here are some symptoms of worn brakes:
- If there is a problem with the antilock brake system, your ABS brake light will activate on your dashboard;
- A red warning light on your dash will glow when there is a problem with fluid pressure, fluid levels, leaks, and when the pads are low a light turns on in cars equipped with a low pad indicator;
- The brake pedal feels spongy, or is not as responsive as it used to be;
- When the car pulls to the left or right when depressed;
- Grinding when braking is a good indicator, as well as squealing. Most cars have a squealer that is attached as a warning indicator that the brake pads are nearing the end of their life. Squeaks can be harmless when caused by bits of dust or rust, but they should be inspected to insure it is not from dangerously low brake pads.
- A shaking steering wheel and brake pedal when depressed warns of a warped rotor.
A Typical Repair
Typically just the brake pads and rotors are replaced when we do a brake job. Living in the mild climate of Victoria means that callipers enjoy a very long life and will greatly outlast the pads and rotors so we do not automatically replace them. Hoses outlast the pads and rotors as well, so we do a visual inspection to check for external cracks and only replace them when there is cause for concern over potential brake fluid leakage.
How long does a brake repair take?
Can I reduce brake wear?
Make an appointment
If your vehicle is ready for maintenance or have any further questions please be in touch via phone or email. You can find all of our contact information and location right here and at the top of each page on this site. You will be greeted by one of the handsome fellas below, who are happy to take your questions any time of day to make you feel confident that you are making sound decisions regarding your vehicle's health.
Meet The Team
Kevin RathwellManager
Hi, my name is Kevin and I am a mechanic at Parkside Motors Victoria.
Malachi HarrisonMechanic
Hi everyone, my name is Malachi Harrison, I am a 2nd year apprentice at Parkside.
Kris CooperMechanic
My name is Kris Cooper, and I am a third year mechanic apprentice at Parkside.
Joseph LeeMechanic
My name is Joseph Lee, and I am a Red Seal Certified mechanic at Parkside.


text: I receive at least ten LinkedIn invitations a week. Some of these folks I know, some I do not know. Some of the people are not US based, hailing from all over the world. Many of the folks who ask to connect with me have only a few LinkedIn connections. I am glad to be part of their LinkedIn … [Read more...]


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(Reuters) – Shares of Chipotle Mexican Grill Inc fell as much as 3.3 percent after a report that public health officials are investigating a possible illness outbreak in one of the company's restaurant in Los Angeles.
An email from the Los Angeles Health Department's Acute Communicable Disease Control unit says the agency "is aware of reports of illness and is investigating" according to the Business Insider report.
Chipotle said the company is aware of a few online reports, but there is no clinical validation associated with them. The company also said it has not been contacted by customers directly to substantiate these claims.
At least three reports from customers on iwaspoisoned.com say they suffered from vomiting and diarrhea after eating at a Chipotle restaurant located at 4550 W. Pico Blvd. in Los Angeles. However none of the customers said they visited a doctor.
(Reporting by Uday Sampath, Sruthi Ramakrishnan and Vibhuti Sharma in Bengaluru; Editing by Shounak Dasgupta)


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Ѓ§110-0015 "Њ‹ћ"s'д"Њ‹ж"ЊЏг–м3-1-13
Company Profile
Company Name:Obuchi Ginki Co., Ltd.
Head Office: 3-1-13, Higashi-Ueno, Taito-ku, Tokyo 110-0015, Japan
Tel. No. +81-3-3847-7711
Branches: Adachi&Okachimachi-branch
both in Tokyo
Osaka branch
Businesses: Manufacture and Sales of Gold/Silverware, Precious Metal Crafts and Mementos.
Foundation: June 1, 1955
Capital: 80 million Yen
Directors: Tsuneo Obuchi, President and Representative Director
Keiko Obuchi, Director
Akiko Obuchi, Director
We constantly pursue the new world of beauty, while inheriting the traditional techniques.
-We introduced the large scale business as a modern enterprise and rationality into the traditional world of technology.
-We continuously hone our skills.
-We produce products, full of originality.
All above are the challenge for the satisfaction of our customers.
Now we have more than several thousand products available, and nationwide network of customers.
We will, as a top manufacturer of precious metal crafts, step by step, yet steadily progress our way, by creating the precious metal crafts with a new value.


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In a new op-ed in Politico, Iowa Republican Party chairman Jeff Kaufmann explained the recent decision by the state party to move the famed Straw Poll out of Ames and to the Central Iowa Expo later this year. While the decision was first announced back in early March, Kaufmann's new op-ed explains the rationale behind it here for the first time.
"What is supposed to be a fun opportunity for Iowans and presidential candidates has turned into a high-stress and expensive endeavor," wrote Kauffman. "Some candidates have expressed concerns about the cost, and Iowans have said they'd like to see the Straw Poll get back to its roots."
He said he agrees that the straw poll should be fair and affordable for every single presidential candidate.
"The Iowa Straw Poll has grown into one of the largest grassroots events on the presidential nomination calendar, drawing tens of thousands of Caucus-going activists mere months before they'll cast a Caucus vote," said Kaufmann.
He said a consequence of the growth is the cost for candidates and the Iowa GOP to host the event.
"Simply put, it is time to relegate the pay-to-play nature of the Iowa Straw Poll to the dustbin of history," noted Kaufmann.
He joked the Iowa GOP will leave the pay to play politics to Bill and Hillary Clinton.
In order to make these changes, the Iowa GOP has made it so campaigns will get a free space at the Iowa Straw Poll and moved the event from Ames to the Central Iowa Expo.
The Iowa Straw Poll is planned for August 8th in Boone.


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A Division of BB&T Insurance Services, Inc.
Precept offers its clients the security and stability of a team that is committed to delivering on its promise to protect the financial and physical well-being of every organization that we serve and every associate that you employ. Precept's management provides the tenure and the subject matter expertise that is required to ensure that innovation, service excellence, and optimal results are delivered to every client.
Matt Swinnerton
Area President
Douglas King
Chief Operating Officer
Linda Bright
Vice President, Retirement Services
Eric Yamashiroya
Vice President, Underwriting Services
Provide employers with an innovative enterprise platform that aligns all stakeholders to drive member engagement, wellness, consumerism, and prudent strategic retirement planning.
Improve the health and wealth of the people, companies, and communities we serve.


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Step 1Combine the milk, butter and sugar in a small saucepan and heat until the butter is melted and the milk is bubbling around the edges. Remove from the heat and cool slightly. Heat the oven to 300 degrees.
Step 2Whisk the eggs in a mixing bowl. Whisk in the flour and salt. Gradually whisk in the milk mixture, whisking until relatively smooth. Whisk in the Scotch. Strain through a sieve into a clean bowl. Add the chives and mix well. Set aside for 15 minutes.
Step 3Line a platter with wax paper and set aside, with more wax paper on hand. Heat a 9-inch nonstick skillet or crepe pan over medium heat. Brush lightly with about one-half teaspoon butter. Pour in about 2 to 3 tablespoons batter and swirl to cover the bottom of the pan completely. (Stir the batter each time before pouring to mix in the chives.)
Step 4Cook until lightly browned and set, about 2 minutes, then lift with a rubber spatula and turn over. Cook about 1 minute on the second side. Transfer to the wax-paper-lined platter. (The first crepe may well be a disaster, so just eat it.) Repeat with the remaining batter, separating the finished crepes with wax paper. You should have 10 to 12 crepes. Cover the top layer with wax paper and set aside in a warm spot.
Step 1Melt the butter in a large, deep saute pan over medium heat. Add the garlic and saute until soft but not brown, about 2 to 3 minutes. Stir in the mushrooms and cook, stirring often, until soft, at least 10 minutes. Season to taste with salt and pepper. Set aside in warm spot.
Step 2Butter a baking sheet. Lay each crepe out, with its less-attractive side facing up. Sprinkle 3 tablespoons cheese down the center, then top with about 5 tablespoons mushrooms. Roll up, place seam-side down on the baking sheet and tie with 2 chives around the center, like a ribbon. Repeat with the remaining crepes and filling.
Step 3Place the filled crepes in the oven and heat through, about 5 to 10 minutes. Serve at once.


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Toronto is a feudal city, in which the rich get richer and the poor get poorer, says a widely-publicized report from the Cities Centre of University of Toronto. Weston and Pelmo are among few areas in the whole city that have remained middle class, but growing income disparity threatens all the inner suburbs, the author, J. David Hulchanski, says.
The report, "Three Cities within Toronto" says that poverty has moved from the downtown to the edges of the city, and into the northwestern and northeastern suburbs in particular. The middle class is disappearing: fewer than 1 in 3 households is middle-income, down from 2 in 3 in 1970.
Hulchanski compares the Toronto of 1970 to the Toronto of 2005 and extrapolates into the future. 35 years ago, neighbourhoods were mostly middle class, with a tight spread around the middle income. A few places were richer, and a few were poorer, but there were few large disparities.
The Toronto of 2005 is much different. A few areas have become richer, but the middle class has slipped in comparative income and Toronto has become bifurcated: the rich live in an upside-down T along the subway. The poor live in the rest of the city. The author sees this trend continuing into the future. Much more of the city will become poor; some of it will become rich. Weston, according to the maps, will not be fortunate.
The author's views should be studied cautiously, of course. First, it is not clear why Weston will fall from middle income to poor. The author does not mention Weston, and none of his clear assumptions seem to apply to our town, even using his own data. His conclusion is based on the the assumption that changes that have occurred will continue. Yet Weston has not yet slipped at all, so it is not clear from his report, why it would begin to do so.
Second, the author is adamant that this is not an inevitable change. Income distribution programs, a more equitable distribution of low-income housing, and policies that foster growth among the poorest classes can slow and reverse the unpleasant scenario he describes.
The author also says "Implementation of the Transit City plan and the Tower Neighbourhood Renewal initiative are also essential for making [the poorer neighbourhood] desirable for both its residents and for a broader socioeconomic mix of households. The segregation of the city by socio-economic status need not continue. It can be slowed and reversed." Alas, both these programs are threatened by the Ford administration.


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i'm still here! congrats to all who survived nanowrimo. i finished my modified version and let me tell you, i couldn't have been happier to see november go. the last week and a half was especially rough for me. i didn't socialize or go to the gym. i went from work to home to right in front of my computer … Continue reading
Category Archives: nanowrimo
gotta go!
what else can i talk about with five more days to go? nothing! nanowrimo is just about over. november is just about spent and so am i. as quick as i can get this post up, i will be going back to the task at hand. a friend that i went to grad school with described perfectly how i feel … Continue reading
i can not tell a lie. i have been struggling with this whole remixed nanowrimo challenge. it's work, y'all. and lately it's been pretty fruitless. by that i mean, hours of sitting and staring at already written material for far too long, adding a sentence here or there, throwing in some punk ass line edits. you know how it … Continue reading
22 days to go!
with 22 days to go, i am organized. a book must be completed by the end of november. it has to be. and just this minute while i was typing this, i decided that i am gonna reward myself with something amazing when it's all over and i have reached my goal. i'm organized now. i know what my book is about…kinda. well, … Continue reading
happy nanowrimo!
yep, it's a thing. november is national novel writing month. a fiction-writing friend hipped me to it and apparently it's a pretty big deal. the point of nanowrimo is to finish a novel in thirty days. check out their website at nanowrimo.org. i don't write fiction. in fact, i find it really intimidating. creating EVERYTHING (characters, setting, plot, … Continue reading


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Mundy's Landing is a quaint small town where unsolved murders committed a century ago mean big business. Hair neatly braided, hands serenely clasped, eyes closed, three young woman appeared to be sound asleep. But beneath the covers, the identical white nightgowns were spattered with blood. At daybreak, three horrified families awoke to discover a corpse in the guest rooms of their upscale homes. The identities of the killer and his/her victims was never discovered. The Sleeping Beauty Murders terrified residents and inspired the Historical Society's annual "Mundypalooza." Tourists descend upon Mundy's Landing and congregate outside the three homes as they search for clues. And in commemoration of the hundredth anniversary of the crimes, a hefty reward is being offered for solving the case.
Annabelle Bingham grew up in Mundy's Landing, so is well aware of the notoreity attached to the Murder Houses, as well as the madness that grips the little town during Mundypalooza. Despite her misgivings and concern about twelve-year-old Oliver's anxiety disorder, she and her husband, Trib, purchase the Murder House at 46 Bridge Street. The price is right, even though the house needs significant improvements, and permits them to enter a housing market from which they would otherwise be financially barred. But shortly after they rake up residence in the long-dormant house, Annabelle finds she can't shake the feeling that her family is being watched — and not just by the news crews and amateur sleuths.
Meanwhile, three young women have disappeared, victims of a copycat murderer who has stumbled onto the shocking motive for the crimes and is planning to reenact the murders precisely on the anniversaries of the original crimes, one of which occurred in Annabelle's new home.
In Blue Moon, author Wendy Corsi Staub employs three voices. There is a present-day third person narrative focused primarily upon Annabelle's thoughts, feelings, and experiences which alternates with excerpts from the 1916 Sleeping Beauty Killer's diary (with entries dating back to 1893) and the contemporary copycat killer's diary, "Holmes's Case Notes," the killer's narcissistic nod to Sherlock. Staub says her personal writing process is "a sort of total immersion method. I feel compelled to live in my fictional setting and inhabit my characters' minds, bodies, lives. When I achieve that rhythm, I don't have to stop and think about what someone might say or how they would act at any given plot point. I already know. I know what they would do, I know the voice of the book the way I know my own. It just feels organic." Readers may find the multiple narratives a bit jarring and confusing at first, the result is worth the initial struggle — the particularized narratives lend depth and context to the story.
At the outset, some suspension of disbelief or, perhaps more accurately, casting aside of cynicism is required in order to accept that Annabelle and Trib would subject their own child, who already suffers from a debilitating anxiety disorder, to the challenges associated with living in a house with such notoriety, especially given that tourists descend upon the little town annually. They visit the museum, tour the town, and, most notably, gather outside the three houses, gawking, taking photographs, and observing the current residents' comings and goings. Annabelle's explanations — one being that their family finances will not otherwise facilitate home ownership — strain credulity. They undertake various renovations, primarily a major project restoring and updating the home's indoor swimming pool. And it's hard to believe that a child psychiatrist would endorse such a move on the ground that "they wouldn't be doing Oliver any favors by removing challenges from his life" because he "needs to learn to cope with adversity."
But Staub can be forgiven those plot contrivances because they are effective and Blue Moon quickly reveals itself to be a unique, intricately crafted mystery that keeps readers guessing about both the identities and motives of two murderers separated by a century until the very end. Ultimately, Annabelle proves to be a sympathetic, likable character who is devoted to and wants the best for her family, along with a chance to reclaim a bit of her own identity. She left a successful career as swimming coach at a nearby college in order to care for Oliver full-time after her absences from home for team competitions proved too much for the boy.
Staub includes a cast of supporting characters — current and past — that are empathetic and intriguing, none more so than Ora Abrams, the curator of the local museum run by the Mundy's Landing Historical Society. Ora's given name is Aurora — yes, for the princess in Charles Perrault's original Sleeping Beauty fairy tale. Ora is devoted to maintaining and expanding the collection of memorabilia associated with the murders, and issued the challenge that draws so many visitors to Mundy's Landing: Can You Solve the Sleeping Beauty Murders? (That provocation fuels "Holmes" to prove he has solved the mystery by replicating the three murders in precise detail.) Ora, grandniece of the original curator, inherited more than just her post from Great Aunt Etta. She also inherited Etta's private collection of memorabilia. Now in her 80's, Ora lives alone in the expansive attic of the museum she tends. She has obsessively spurred world-wide interest in the case, and in anticipation of the anniversary, she has circulated maps to the Sleeping Beauty Houses and offered an exceptionally large reward to anyone who can solve the crime. There is even a gala planned as the anniversary coincides with the founding of Mundy's Landing 350 years earlier. During the gala, at which Trib will be speaking, a time capsule will be opened and the contents revealed. Will the audience be stunned and shocked by what has been hidden for the past one hundred years? Has someone already solved the crime? And why are both Ora and the copycat killer so fascinated by the crime that they have devoted their lives to it?
As the narratives alternate, the anniversary approaches, and the pace of Blue Moon accelerates. Various characters present as plausible suspects, but are rejected. The lives of three young women, secreted away in an abandoned amusement park, hang in the balance. Due to their resemblance to the original victims, Holmes has targeted them in his quest to recreate the crime. Annabelle has been transformed into a sleuth after discovering a mysterious tribute engraved on a statue erected by the indoor pool. She is compelled to discover Who "Z.D.P." was and whether he/she is somehow connected to the murders.
The full, shocking story of the Sleeping Beauty Killers is revealed via action-packed, nail-biting final chapters that effectively incorporate the three narratives. Blue Moon's complex plot, complete with shocking developments, unique historical setting, and detailed narrative perspectives, make it entertaining and compelling. It is actually the second volume of the Mundy's Landing series, the first being Blood Red, but each book stands on its own. If you read Blue Moon in the evening, you will likely be up past your regularly scheduled bed time, as I was. I simply couldn't put it down until I solved the Sleeping Beauty Murders.
Excerpt from Blue Moon
Sunday, October 25, 2015
Mundy's Landing, New York
Here we are," the Realtor, Lynda Carlotta, announces as she slows the car in front of 46 Bridge Street. "It really is magnificent, isn't it?"
The Second Empire Victorian presides over neighboring stucco bungalows and pastel Queen Anne cottages with the aplomb of a grand dame crashing a coffee klatch. There's a full third story tucked behind the scalloped slate shingles, topped by a black iron grillwork crown. A square cupola rises to a lofty crest against the gloomy Sunday morning sky. Twin cornices perch atop its paired windows like the meticulously arched, perpetually raised eyebrows of a proper aristocratic lady.
Fittingly, the house—rather, the events that transpired within its plaster walls—raised many an eyebrow a hundred years ago.
Annabelle Bingham grew up right around the corner, but she stares from the leather passenger's seat as if seeing the house for the first time. She'd never imagined that she might actually live beneath that mansard roof, in the shadow of the century-old unsolved crimes that unfolded there.
For the past few days, she and her husband, Trib, have taken turns talking each other into—and out of—coming to see this place. They're running out of options.
Real estate values have soared in this picturesque village, perched on the eastern bank of the Hudson River midway between New York City and Albany. The Binghams' income has done quite the opposite. The only homes in their price range are small, undesirable fixer-uppers off the highway. They visited seven such properties yesterday and another this morning, a forlorn little seventies ranch that smelled of must and mothballs. Eau d'old man, according to Trib.
"Magnificent isn't exactly the word that springs to mind when I look at this house," he tells Lynda from the backseat.
She smiles at him in the rearview mirror. "Well, I'm not the professional wordsmith you are. I'm sure you can come up with a more creative adjective."
Annabelle can. She's been trying to keep it out of her head, but everything—even the tolling steeple bells from nearby Holy Angels Church—is a grim reminder.
"Monolithic," pronounces the backseat wordsmith. "That's one way to describe it."
Murder House, Annabelle thinks. That's another.
"There's certainly plenty of room for a large family," Lynda points out cheerily.
Optimism might be her strong suit, but tact is not. Doesn't she realize there are plenty of families that don't care to grow larger? And there are many that, for one heartbreaking reason or another, couldn't expand even if they wanted to; and still others, like the Binghams, whose numbers are sadly dwindling.
Annabelle was an only child, as is their son, Oliver. Trib lost his older brother in a tragic accident when they were kids. Until a few months ago, Trib's father, the last of their four parents to pass away, had been a vital part of their lives. He'd left them the small inheritance they plan to use as a down payment on a home of their own—a bittersweet prospect for all of them.
"I just want Grandpa Charlie back," Oliver said tearfully last night. "I'd rather have him than a new house."
"We all would, sweetheart. But you know he can't come back, and wouldn't it be nice to have a nice big bedroom and live on a street with sidewalks and other kids?"
"No," Oliver said, predictably. "I like it here."
They're living in what had once been the gardener's cottage on a grand Hudson River estate out on Battlefield Road. The grounds are lovely but isolated, and they've long since outgrown the tiny rental space.
Still . . . are they really prepared to go from dollhouse to mansion?
"There are fourteen rooms," Lynda waxes on, "including the third-floor ballroom, observatory, and servants' quarters. Over thirty-five hundred square feet of living space—although I have to check the listing sheet, so don't quote me on it."
That, Annabelle has noticed, is one of her favorite catchphrases. Don't quote me on it.
"Is she saying it because you're a reporter?" she'd asked Trib after their first outing with Lynda. "Does she think you're working on an article that's going to blow the lid off . . . I don't know, sump pump function?"
He laughed. "That's headline fodder if I ever heard it."
Lynda starts to pull the Lexus into the rutted driveway. After a few bumps, she thinks better of it and backs out onto the street. "Let's start out front so that we can get the full curb appeal, shall we?"
They shall.
"Would you mind handing me that file folder on the floor back there, Charles?" Lynda asks Trib, whose lanky form is folded into the seat behind her.
He'd been born Charles Bingham IV, but as one of several Charlies in kindergarten, was rechristened courtesy of his family's longtime ownership of the Mundy's Landing
Tribune. The childhood nickname stuck with him and proved prophetic: he took over as editor and publisher after his dad retired a decade ago.
But Lynda wouldn't know that. She's relatively new in town, having arrived sometime in the last decade. Nor would she remember the era when the grand homes in The Heights had fallen into shabby disrepair and shuttered nineteenth-century storefronts lined the Common. She'd missed the dawning renaissance as they reopened, one by one, to form the bustling business district that exists today.
"Let's see . . . I was wrong," she says, consulting the file Trib passes to the front seat. "The house is only thirty-three hundred square feet."
Can we quote you on it? Annabelle wants to ask.
"I can't imagine what it cost to heat this place last winter," Trib comments, "with all those below-zero days we had."
"You'll see here that there's a fairly new furnace." Lynda hands them each a sheet of paper. "Much more energy efficient than you'll find in most old houses in the neighborhood."
Annabelle holds the paper at arm's length—courtesy of advancing farsightedness—and looks over the list of specs. The "new" furnace was installed about fifteen years ago, around the turn of this century. The wiring and plumbing most likely date to the turn of the last one.
"Oh, and did I mention that this is the only privately owned indoor pool in town."
She did, several times. Some potential buyers might view that as a burden, but Lynda is well aware that it's a luxury for Annabelle, an avid swimmer.
Still, the house lacks plenty of key items on her wish list. There's a ramshackle detached garage instead of the two-car garage she and Trib covet. There is no master suite. The lot is undersized, like many in this historic neighborhood.
"You're never going to find exactly what you want," Lynda has been reminding her and Trib from day one. "You have to compromise."
They want a home that's not too big, not too small, not too old, not too new, not too expensive, not a rock-bottom fixer-upper . . .
Goldilocks syndrome—another of Lynda's catchphrases.
This house may be too old and too big, but it isn't too expensive despite being located in The Heights, a sloping tree-lined enclave adjacent to the Village Common.
Its owner, Augusta Purcell, died over a year ago, reportedly in the same room where she'd been born back in 1910. Her sole heir, her nephew Lester, could have sold it to the historical society for well above market value. But he refused to entertain a long-standing preemptive offer from the curator, Ora Abrams.
"I'm not going to cash in on a tragedy like everyone else around here," he grumbled, adamantly opposed to having his ancestral home exploited for its role in the notorious, unsolved Sleeping Beauty case.
From late June through mid July of 1916, a series of grisly crimes unfurled in the relentless glare of both a brutal heat wave and the Sestercentennial Celebration for the village, founded in 1666.
Forty-six Bridge Street was the second home to gain notoriety as a crime scene. The first was a gambrel-roofed fieldstone Dutch manor house just around the corner at 65 Prospect Street; the third, a granite Beaux Arts mansion at 19 Schuyler Place.
No actual homicide took place inside any of the three so-called Murder Houses. But what had happened was profoundly disturbing. Several days and several blocks apart, three local families awakened to find the corpse of a young female stranger tucked into a spare bed under their roof.
The bodies were all posed exactly the same way: lying on their backs beneath coverlets that were neatly folded back beneath their arms. Their hands were peacefully clasped on top of the folded part of the covers. Their long hair—they all had long hair—was braided and arranged just so upon the pillows.
All the girls' throats had been neatly slit ear to ear. Beneath each pillow was a note penned on plain stationery in block lettering: Sleep safe till tomorrow. The line was taken from a William Carlos Williams poem published three years earlier.
The victims hadn't died where they lay, nor in the immediate vicinity. They'd been stealthily transported by someone who was never caught; someone who was never identified and whose motive remains utterly inexplicable to this day.
Ghastly death portraits were printed in newspapers across the country in the futile hope that someone might recognize a sister, a daughter, a niece. In the end, their unidentified remains were buried in the graveyard behind Holy Angels Church.
Is Annabelle really willing to move into a Murder House?
A year ago, she'd have said no way. This morning, when she and Trib and Oliver were crashing into porcelain fixtures and one another in their tiny bathroom, she'd have said yes, absolutely.
Now, staring up at the lofty bracketed eaves, ornately carved balustrades, and curve-topped couplets of tall, narrow windows, all framed against a blood red foliage canopy of an oppressive sky . . .
I don't know. I just don't know.
"Since you both grew up here, I don't have to tell you about how wonderful this neighborhood is," Lynda says as the three of them step out of the car and approach the tall black iron fence that mirrors the mansard crest.
A brisk wind stirs overhead boughs. They creak and groan, as does the gate when Lynda pushes it open. The sound is straight out of a horror movie. A chill slips down Annabelle's spine, and she shoves her hands deep into the pockets of her corduroy barn coat.
The brick walkway between the gate and the house is strewn with damp fallen leaves. For all she knows, someone raked just yesterday. It is that time of year, and an overnight storm brought down a fresh barrage of past-peak foliage.
Yet the grounds exude the same forlorn, abandoned atmosphere as the house itself. It's the only one on the block that lacks pumpkins on the porch steps and political signs posted in the yard.
Election Day looms, with a heated mayoral race that reflects the pervasive insider versus outsider mentality. Most residents of The Heights back the incumbent, John Elsworth Ransom, whose roots extend to the first settlers of Mundy's Landing. Support for his opponent, a real estate developer named Dean Cochran, is stronger on the other side of town, particularly in Mundy Estates, the upscale townhouse complex he built and now calls home.
A Ransom for Mayor poster isn't all that's conspicuously missing from the leaf-blanketed yard. There's no For Sale sign, either.
Trib asks Lynda if she's sure it's on the market.
"Oh, it is. But Lester prefers to avoid actively soliciting the 'ghouls'—not the Halloween kind, if you know what I mean."
They do. Plenty of locals use that word to describe the tourists who visit every summer in an effort to solve the cold case. The event—colloquially dubbed Mundypalooza—has taken place every year since 1991. That's when, in conjunction with the seventy-fifth anniversary of the cold case, the historical society first extended a public invitation: Can You Solve the Sleeping Beauty Murders?
So far, no one has—but every summer, more and more people descend to try their hand at it. The historical society sponsors daily speakers, panel discussions, and workshops. Even Trib conducts an annual seminar about the sensational press coverage the case received in 1916.
He turns to Annabelle. "That's something we'd have to deal with if we bought this place."
"You're right. We'd be inundated with curiosity seekers. I don't think I want to—"
"Just in the summer, though," Lynda cuts in quickly, "and even then, it's not a big deal."
"This house will be crawling with people and press," Annabelle points out.
After all, a Murder House isn't just branded by century-old stigma; it bears the brunt of the yearly gawker invasion. No local resident escapes unscathed, but those who live at 46 Bridge Street, 65 Prospect Street, and 19 Schuyler Place are inundated.
"Let's just walk through before you rule it out," Lynda urges. "A comparable house at any other address in this neighborhood would sell for at least six figures more. I'd hate to have someone snatch this out from under you."
The odds of that happening are slim to none. Lester, who insists on pre-approving every showing, requests that prospective buyers already live locally. Not many people fit the bill, but Annabelle and Trib passed muster and they're here. They might as well look, even though Annabelle is sure she doesn't want to live here after all. She'd never get past what happened here during the summer of 1916, let alone what will happen every summer forever after, thanks to Mundypalooza.
They step through the massive double doors into the dim, chilly entrance hall. So far, so not good.
Before Annabelle can announce that she's changed her mind, Lynda presses an antique mother-of-pearl button on the wall. "There, that's better, isn't it?"
They find themselves bathed in the glow of an elegant fixture suspended from a plaster medallion high overhead. Surprisingly, it is better.
There's a massive mirror on the wall opposite the door. In it, Annabelle sees their reflection: Lynda, a full head shorter even in heels, bookended by herself and Trib, who could pass for siblings. They're similarly tall and lean, with almost the same shade of dark brown hair and light brown eyes—both attractive, if not in a head-turning way.
Their eyes meet in the mirror, and he gives her a slight nod, as if to say, Yes, let's keep going.
"Just look at that mosaic tile floor!" Lynda exclaims. "And the moldings on those archways! And the woodwork on the grand staircase! We haven't seen anything like this in any of the houses we've looked at, have we?"
They agree that they haven't, and of course wouldn't expect to in their price point.
Annabelle can picture twelve-year-old Oliver walking through those big doors after school, dropping his backpack on the built-in seat above the cast-iron radiator with a Mom? I'm home. As she runs her fingertips over the carved newel post, she envisions him sliding down the banister curving above.
The long-dormant old house stirs to life as they move through it. One by one, doors creak open. Spaces beyond brighten courtesy of wall switches that aren't dime-a-dozen rectangular plastic levers. These are period contraptions with buttons or brass toggles or pull-pendants dangling from thirteen-foot ceilings. Lynda presses, turns, pulls them all, chasing shadows from the rooms.
Annabelle's imagination strips away layers of faded velvet and brocade shrouding the tall windows. Her mind's eye replaces Augusta's dark, dusty furnishings with comfortable upholstery and modern electronics. Instead of mustiness and cat pee, she smells furniture polish, clean linens, savory supper on the stove. The ticking grandfather clock, dripping faucets, and Lynda's chirpy monologue and tapping footsteps are overshadowed by the voices Annabelle loves best, echoing through the rooms in ordinary conversation: Mom, I'm home! What's for dinner? I'm home! How was your day? I'm home . . .
Yes, Annabelle realizes. This is it.
This, at last, is home.


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Sometimes it seems like marriages involving stars last about as long as the average fruit fly. But we've got what looks like a way to help pairings of the famous beat the odds: They should get married in Colorado.
Our evidence? HistoryOrb.com lists nine celebrity weddings to have taken place in Colorado over recent years, and as far as we can tell (these things can change quickly), eight of the couples are still together! Check out photos and info about all nine, including the one loser in the bunch.
Lauren Bush and David Lauren The wedding between fashion model and designer Bush and David Lauren, the son of none other than Ralph Lauren, took place on a 17,000 acre farm here in Colorado on September 4, 2011. And they're still together a year and a half later! Congrats! Tim Allen and Jane Hajduk Comedian Allen's first marriage, to Laura Deibel, ended in divorce circa 2003, after nineteen years. But his second ceremony, to actress Jane Hajduk, with whom he exchanged vows at Grand Lake on October 7, 2006, appears to have stuck. Campbell Brown and Dan Senor Broadcaster Brown, known for her stints on NBC and CNN, has a divorce in her past, to Peregrine "Pere" Roberts. But she's still with Fox News contributor Senor, who she wed on April 2, 2006 in Beaver Creek. Continue for more of our top celebrity weddings in Colorado -- and how many couples are still together. Jonny Moseley and Malia Rich Moseley, the owner of his very own Olympic gold medal for freestyle skiing, slipped a ring on Rich's finger on March 25, 2006, in Telluride -- and as far as we know, it's still there. Paula Cale and Michael Lisbe Whether Cale still qualifies as famous is debatable. She was a regular on the TV series Providence back in the first part of last decade, but appears to have been off-the-radar in recent years. According to her Wikipedia page, "Cale currently resides in Los Angeles, where she performs volunteer work for her church and also enjoys pottering in her flower garden, and watching sports. She has stated an interest in returning to teaching elementary school sometime in the future." But her wedding to screenwriter Lisbe at Sopris Mountain Ranch in Basalt on July 29, 2006 looks to be an unalloyed success. Dr. Charlotte Brown and Dr. Travis Stork The star of The Bachelor's eighth season, and current host of The Doctors, Stork is a Fort Collins native. So it's only natural that he would have tied the knot with his beloved, pediatrician Dr. Charlotte Brown, in our fair state way back on June 30 of last year. Keepin' the love alive! Continue for more of our top celebrity weddings in Colorado -- and how many couples are still together. Felicity Huffman and William H. Macy The erstwhile desperate housewife and the star of Showtime's hilarious Shameless aren't newcomers at this marriage thang. They said "I do," or something like it, on September 6, 1997 in Woody Creek -- meaning they're coming up on their sixteenth anniversary. Must be that Colorado magic. Kevin Costner and Christine Baumgartner Oscar-winner Costner had one marriage under his belt (to Cindy Silva) when he took the plunge with Baumgartner, a model and handbag designer, on September 25, 2004 at his 165-acre ranch in Aspen. They've been together for eight years-plus. Way to go! Kate Hudson and Chris Robinson All good things must come to an end. Hudson and Robinson, of Black Crowes fame, got married on December 31, 2000 in Aspen -- and by 2007, they were splitsville. Way to ruin the streak, guys....
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- April 2017 | Behind the Scenes
This post seems surreal to me. We have officially hosted our very first two-day workshop in our new home and it was absolutely amazing! We designed our living room, our kitchen and our keeping room to be able to host these events, and it was so much fun to see the space we created fulfill its purpose!! After reading through our post-workshop questionnaire, one of the recurring themes was how much our attendees loved how welcoming, open and inviting our home felt.
Reading these responses made me tear up because we hoped and prayed for these photographers to have an experience that made them feel loved, cared for, and welcomed in our home. Over the course of Monday and Tuesday of this week, our couch was full of blankets, coffee, snacks, laptops, notebooks and photographers from all over the country who had a desire to take their businesses to a new level. It was a dream come true!!! Bokeh Boy got extra snuggles from the attendees, the grandmas took care of the babies in the bonus room, Emy and Michael prepped and served all of the meals, Tyler and Ashley documented the whole event, and I taught for over 18 hours!! Everyone had a job and did it well! I'm so very thankful for my team! I couldn't do this without them and would never want to. I have always wanted our workshops to make people feel at home and so we make sure that we serve home-cooked meals, provide plenty of blankets in the living room, and include our families in the process!!!
I was editing through the headshots that I took for our attendees on day two of the workshop, and I couldn't help but be so grateful for the chance to be a part of their lives. Some of these friends are in a season of wanting to charge more so that they can slow down. Some are just getting started and are hoping to go full time one day. Some of them are adjusting to running a business with a new baby, and some are so over-worked that they are ready to get organized and start outsourcing. These new friends left our home with full notebooks and a fresh perspective on their business and where they are headed!!
I told the workshop girls over and over again that they were seriously one of our BEST groups to date! They loved being around one another, and they loved their time with us so much that they didn't want to leave, and I didn't blame them!! We had so much fun together and it's so sad to see it come to an end! However, I do have an amazing recap video from Tyler just to give you all a taste of what our time together looked like!! Enjoy!!!
And PS! Our June workshop date is already sold out, but we JUST RELEASED our workshop dates for August and September 2017 and REGISTRATION IS OPEN!!! HURRY, because as of this morning, we only had a few spots left for each date!!!
Michael, Emy, Momma & Bobbi!
Tyler and Ashley Herrinton
Amanda Krovic
Ashlee Virginia Events
Amanda Veronee
Leah Letters
Hello Darling Beauty
Gottfried Design Co.
Katelyn James Workshop Experience | April 2017 | IG Preview from The Herrintons on Vimeo.
Get EXCITED for this styled shoot! It was a DREAM!!!!!
Awwwww!!!!! Reading this made my DAY!! I'm missing everyone already!! Thank-you so much, Katelyn!! <3
Wow!! That looks like so much fun!! I see a couple of my friends in these photos!! :) It is a dream of mine to come someday!
I get teary every time I come back to this! Thank you so much for opening your home and hearts to all of us. It was all absolutely amazing. I can't wait to see everyone again at United (going off of faith that what I learned here will help me book the extra clients I need to cover it!) and I'm so excited!
Ahh! Every single time I look at this I get so emotional! These three days with y'all were amazing and I wish we could be there every day!! Thank you SO much for sharing so much with every single one of us!! :) I can't wait to implement so many new things into my business one step at a time! :)
K first of all you're GORGEOUS, secondly what a lucky group and third I can't wait to meet your sister at the couple's cookout next month!! (Just assuming she might be there – I hope she is!)
First of all, your home is absolutely gorgeous. I can't get over how pretty that space is!!! And secondly, this looks like an amazing opportunity. I'll be looking at dates for your upcoming works shops :)


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Lets check out some new did you knows. I wonder how many od them have you already knew?
Flex any muscle for 60 seconds to get rid of an unwanted erection.
Listening to your favorite song before bed can help you sleep better, wake up easier and enhance your mood for the upcoming day.
A person usually makes a lot of hand gestures when telling a true story. When telling a lie a persons hands will stay noticeably still.
Drink half your body weight in ounces of water per day. This gives you the best results with the least effort.
When you're at a bar, look down at the floor. Drunk people tend to drop their money.
The opposite sides of a dice cube always add up to seven.
If you have a tough decision: Flip a coin -- Not to decide for you, but you'll realize what you really want when it's in the air.
If you ever go to a zoo, wear the same colors as the employees do. The animals will come right up to you instead of backing away.
The sentence "A nut for a jar of tuna." is the same when read backwards.
111,111,111 x 111,111,111 = 12,345,678,987,654,321
Didn't finish your paper? Copy & paste a bunch of random symbols in a Word document & send it. Your teacher will think the file was damaged.


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If everything was working fine before, you may have a malfunctioning NIC spamming the network, virus issues, or increased user traffic on you network. Make sure there are no viruses first, then check the network useage; are your users downloading more or streaming music or videos? Use network analyzers like Wireshark to give you an idea of the devices that are causing the most network traffic.
This appears to be a duplicate question. See here.
Register Hereor login if you are already a member


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You better shop around
Amazon's MP3 store was giving this package of ostensible Motown #1 hits away for next to nothing, and while there wasn't anything here I actually needed, I figured I had to download it to see what's in it. And I can recommend it to those who don't already have these tracks stuffed into their music players but not to anyone else, really.
Everything here is in stereo, which is nice; however, nothing has been remixed, which means you get the same old worn-to-a-frazzle masters that Motown has been slapping haphazardly onto CDs for a generation, complete with weird ideas of separation, audible tape slap, and in the case of "Heat Wave," a peculiar edit that differs substantially from the 45 you remember: an extended instrumental break and an early fade (right on top of "Don't pass up this chance / This time it's true romance"). The Sixties material, I think, should have been presented in mono. The Seventies stuff, starting around "What's Going On," is decidedly better but no revelation. And the last actual #1 here is "I'll Make Love to You" by Boyz II Men, from 1994; the gratuitous addition of a 2004 Michael McDonald cover of "Ain't No Mountain High Enough," which never made the Billboard Hot 100, remains a mystery to me, unless Berry Gordy was wanting to throw a few extra cents to Valerie Simpson and the late Nickolas Ashford. And the Marvin Gaye and Tammi Terrell version of "Ain't Nothing Like the Real Thing," credited in the tags only to Gaye, is a better tribute to Nick and Val anyway.
Speaking of tag curiosities, five of these tracks are listed with genre R&B, the rest with Pop. Then again, with prices like this I paid less than $2 you have to figure that Motown didn't go out of its way to spend any money on the presentation.


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For fans of this ensemble who are probably wondering, there was a musical display of their 'serious irreverence' that came at the very end.
On Saturday night at the Winderemere United Church, I FURIOSI presented a program of great solemnity and artistry headlined by Pergolesi's iconic work of the Baroque period, Stabat Mater, featuring guest musicians mezzo-soprano Vicky St. Pierre, violist Pemi Paull, and conductor/composer Stephanie Martin on the organ.
The Baroque Era was all about extremes of the senses. The paintings and architectures of the time in Europe are easily identifiable by their incredible ornateness, the lushness of details and an overall sense of drama. Even the music embodied the tension of standardized form and individuality. It's the musical works that managed to master both continue to inspire us.
Musicians and composers of the time had near rock star status during the Baroque period, or so I FURIOSI would like to imagine, which explains they way they set their early-music concerts against edgy attire of leather pants in an attempt to bring a slice of history to today's audiences. It's a formula that has creates a variety of artistic possibilities for this ensemble for 15 years. By the warm enthusiasm displayed by the audience last night, it might be one of the secret ingredients to garnering a loyal following.
Toronto-based I FURIOSI features Aisslinn Nosky and Julia Wedman on violin (also members of the Eybler Quartet), and founding members Felix Deak on cello/viola de gamba and soprano Gabrielle McLaguhlin, all of whom are leading interpreters of early music.
The powerhouse trio Nosky, Wedman and Deak along with Stephanie Martin on organ set the stage with Heinrich Ignaz Franz von Biber's "Partia V in g minor" ('no relation to child star and petty criminal Justin Bieber' according to the program notes). Wedman was a joy to watch and listen to as she performed J. S. Bach's "Sonata for Violin and Continuo in G Major" (BWV 1021). She is a brilliant soloists and left the audience on a great buzz right before the intermission.
Two works for solo voice were also part of the first half, starting with "Es Ist Volbracht!" from Johannespassion (BWV 215) by J. S. Bach, the solmenity of which St. Pierre conveyed with artistry and precision. It was a great counterpoint to McLaughlin's impassioned rendition of "Can I see My Infant Gor'd" from Solomon by Handel, performed with the addition of Montreal-based violist Pemi Paull. Together they offered a complex vocal palette that only whet our appetite for their duet in the much anticipated Stabat Mater.
Pergolesi's Stabat Mater meditates on the sorry of Mary as she stood near the cross where Jesus was dying. Even without following the translation in the text, it is a powerful piece of music that holds your attention to the end. Martin's understated performance on the organ offered a continuous musical depth that is easily taken for granted. St. Pierre and McLaughlin were an indomitable as a vocal duo.
The ensemble as a whole performed with a mindfulness of every musical turn that distinguishes a great performance from a good one. Throughout the piece, the audience hung on to every note, waiting until the very end to express their resounding applause and appreciation in a standing ovation.
For fans of this ensemble who are probably wondering, there was a musical display of their 'serious irreverence' that came at the very end: the encore was a fine arrangement of Eric Clapton's If I Saw You In Heaven. It was performed beautifully, but with a mischievous air of "yeah, we went there" that the audience loved.
I FURIOSI presents music that tickles the minds and stirs our hearts as they reach for ever deeper meaning in all of us through music. Save the date for the last concert of their 15th season at Windermere United Church on May 17, "Please, Sir, I want some more."


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Searching for a Cancer cure on the web, either you are a patient or a relative, can be very stressful and frustrating.
However, if you have landed on this page, you have probably already done some research first and you have decided, or maybe even considered, to walk on different paths than the usual classical paths of oncology.
But let us be clear and let us get straight. We are not against the classical methods for fighting cancer, like surgery, chemotherapy and radiation. In fact, we strictly think that you should follow the orders given by your doctor as it is. The recommendations given in this page are just some useful information in order to help your classical treatment to work better and more effectively.
After experiences from relatives and friends fighting cancer and lots of hours researching, we have come up to 2 major conclusions.
a) First, it is very rare to succeed fighting cancer (especially stage 2 cancers and above) without having a strong immune system.
b) Unfortunately, it is very very difficult for a cancer patient to build a strong immune system, sometimes even impossible.
Let us explain.
The need for a strong immune system is a fact even if you catch a cold.
You will find tons of articles for the importance that the immune system has in fighting cancer.
We don't intend to write details on it… Furthermore, you will find on the web lots of tips and tricks and also supplements and vitamins for strengthening the immune system. Lemon juice and soda, carrots, aloe juice, plants such as wheatgrass, mushrooms, cannabis, strange algae from Japan, even snake poisons and many more.
We are not against all of the above, but just tell a cancer patient who does chemotherapy or has done surgery to drink 5 times a day lemon juice and soda, or to drink 5 times a day wheatgrass or 3 times a day aloe juice.
Just tell a cancer patient to drink 1 gram of cannabis oil (Rick Simpson oil) per day.
Even regular users of marijuana have problem to use such doses.
And if a cancer patient decides to use cannabis oil anyway, s/he not only faces the possibility that s/he will be badly stoned all day long, but s/he is also in danger to go to prison or have law penalties.
How fair would that be for a person who already suffers?
How fair is for a person whose stomach is already a mess from chemo, to eat all these kinds of "healthy" diets or drink all these kinds of supplements?
The majority of the people who suffer from cancer or are on treatmenet simply CAN NOT do all this kind of stuff.
So what is left?
The only method for a person who suffers from cancer and has stomach problems and low appetite to take supplements is intravenous.
But guess what? Intravenous therapy is only used in hospitals or medical centres.
Also, even if you decide to get a home nurse to help, there are no intravenous products on the market like aloe, wheatgrass, mushrooms or cannabis.
The only thing that is very effective and is on the market is high dose intravenous vitamin C.
You can read the vitamin C therapy protocol here.
High dose IV Vitamin C therapy is a treatment used by medical centres all over the world, mostly in Germany, the United Kingdom and the United States. The cost for therapy in these medical centres varies but in most cases it is not affordable for the majority of people with middle or low income or in general low economic status.
For those who are daring enough and choose the "do it yourself" method, you can search the web to buy IV Vitamin C. But unfortunately, it is not easy to find high dose intravenous Vitamin C to buy, except for a couple of medical companies that require a doctor's licence and it is expensive too.
One can also find IV Vitamin C bottles from Asia, which are difficult to ship plus, their quality is questionable.
Most of the IV Vitamin C bottles found on the internet is for animal use only. Still, there are a couple of suppliers that will sell you these bottles and tell you that they are also suitable for humans. Which of course, is not the case and may be risky.
The most reliable and cheap solution therefore is to buy Pascorbin.
Pascorbin is an 7,5 grams IV Vitamin C from a very reliable German company, Pascoe.
The best place to buy Pascorbin vials is here or, if you prefer the economical 20 vials package, here
There is also a video that shows the method and the tools you need to get intravenous Vitamin C at home. https://vimeo.com/66752704
Pascorbin is used along with at least 100 ml isotonic saline solution 0.9% per bottle.
For example, for 1 bottle(7,5grams) of pascorbin, you need at least 100 ml solution,,for 2 bottles (15grams) you need at least 200 ml solution, for 4 bottles (30 grams) at least 400 ml solution, etc.
The second choice which is also very promising and painless is a rife machine.
You can read the article about the rife machine here.
Rife machines seem very effective in fighting lots of diseases and almost all types of cancers.
If you do a research on the web, you will find lots of rife machines. Some of them are good and some of them are useless, especially for cancer. Those that are good are either very expensive or too complicated to use and in some cases both. We don't want that.
So our choice and what we think is the best in market is Light Stream™ Wand
Light Stream™ Wand is the most easy to use rife machine on the market, almost a plug-and-play case, and very reliable.
It has the right frequences (0 to 10,000 Hz) that can fight cancer and its price is very good plus it is the only Rife Machine with 5 years warranty
The third alternative choice is something that we have already mentioned above.
It is medical cannabis but without the side effects.
More specifically, we are talking about CBD oil and unlike TCH oil, the side effects are below moderate. For cancer patients is tolerable and also helps decrease the side effects of chemotherapy, especially nausea and vomiting.
CBD oil helps stop metastasis and helps the immune system to rebuild.
CBD oil does not kill cancer cells like TCH does but we are against TCH for two main reasons: first, it make you feel dizzy or "high" all day and the majority of people don't like that; second, it is illegal. As long you do chemo, there is no need to add a cancer cell killer but you can work perfectly with CBD oil and IV Vitamin C.
Read about CBD oil and cancer here
There are plenty of CBD oil retailers out there, but the best supplier who delivers original CBD oil is Elixinol
Elixinol is the only supplier that provides CBD oil in many different forms and with flavors.
You can choose from a variety of the classical oil drops form and capsules ,the new respiratory form or even a pen which is our best choice.
Suffering from cancer is a tough situation not only for the patient but for their relatives and friends too.
To deal with the situtation you need to be as calm as possible because you have to make the right decisions for a treatment with a clear mind.
Follow the directions from your oncologist and try to discuss with them about your disease and receive as much information as you can, concerning your disease, the treatment types that can apply for you and their side effects.
Focus on yourself and try to think what part of your life or which habits helped the disease grow into yourself.
The treatments we suggest to you as supplementary are all tested and we strongly believe that if you combine all of them together with the classical cancer therapy methods, you will have the most optimised chances to succeed in gaining you health and life back.
And most importantly, they won't make you suffer more in any way.
Keep your spirit up and may you be blessed and have good luck!!
**This blog is dedicated in memory to our lovely mother and grandma Helen.


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Looking for clay pigeon shooting in the West Midlands? Whether you are looking for corporate clay shooting in the Kinver area for a team building exercise or are looking for clay shoots in the West Midlands for a friend's birthday come to us. Whatever the occasion, whatever the excuse, when you need to find the best of all the shooting grounds in the West Midlands you need to call the guys at TJ Hale Clay Shooting , based at the Cross Shooting Ground , Kinver.The Ground operates all year round and is open every Sunday for experienced shooters , but can also accomodate novice/beginners by prior arrangement.
Specialising in organising clay shoots in the West Midlands, here at the Cross Shooting Ground , Kinver we are proud to be considered the best of the shooting grounds in the West Midlands. Ours is a straightforward service, and we offer the opportunity to both corporate and domestic clients, no matter your skill as a marksman. We organise a fair number of corporate days out and are more than capable of arranging team building exercises around the basis of clay shooting.
When looking for shooting clubs in the West Midlands make your first stop The Cross Shooting Ground. We are based in Kinver in the West Midlands and our customers come from all over the Midlands to take part in our fantastic, fun and active events. With over 40 years of experience in the business, you can tell that we are dedicated to providing our clients with an exhilarating, and yet explicitly safe, experience.
At TJ Hale Clay Shooting/Cross S.G. we are well known for providing a friendly, reliable, professional and informed service based not only around quality but also around affordability. As mentioned, we cater for both private and business clients, so call today.
TJ Hale Clay Shooting has been in operation for 30 years, so, for the very best clay shoots in the West Midlands, call today. The Cross Shooting ground is famous for it's fair but testing sporting layout , 10 stands for a 60 bird shoot , 15 stands for a 100 bird .The ground is open Sunday mornings 52 weeks a year . Contact us for times etc. Terry Hale or his partner Jenny Williams are always available to answer your enquiries .
Contact Details
Lydiates Farm
Beacon Lane
West Midlands
01384 877231
07973 875449


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You're serious about a career in the police service, either as a constable, PCSO or Special Constable and you're considering the police recruitment process.
However, relying on the guidance provided by the College of Policing won't be enough to prepare you for what is a highly competitive process where several thousand candidates might apply for just a handful of roles.
Your application form, your performance at the assessment centre and where it applies, your performance at final interview, has to be outstanding.
Only the top scoring candidates will go through to the next stage in the recruitment process. Bluelight's services have been developed form years of experience in providing support for people just like you.
Over 1%, that's over 1200 police officers in England and Wales, succeeded as a result of Bluelight's support and guidance, and now it's your turn.


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Purpose, I believe, is what makes us tick. It is what keeps each and every human alive, engaged, and ultimately happy.
Upon self-assessment some individuals may come to the conclusion that family, career, or hobbies are what define happiness, but ultimately each of these things are a subset of a higher need – Purpose. If a particular element of our life does not fulfill our need to satisfy purpose (and give us cause to exist) each of these things become just another mundane part of our life. So, by its very nature, it is purpose that defines what is important to us – everything else is secondary.
The trouble with purpose, however, is that it always runs the risk of being misguided, one sided, or blinding.
Religion comes to mind when I think about purpose. For some people religion serves as a moral compass. It operates as a self-check to enhance ones character and actions. There are even cases of violent criminals who become mentors and community activist. When religion is used in this way it is a blessing.
On the other end of the spectrum religion blinds or even radicalizes. I have had discussion with intelligent individuals who have no ability to think logically when it comes to religious subject matter. It becomes impossible for them to see past their own religious presuppositions. Religion, for these people, has become a blind passion.
Self-Evaluate: Does the thing that gives you purpose add value to your life?
The only mechanism available to each of us to balance the natural need for purpose and the somewhat unnatural necessity of clear thinking is constant and conscious self-evaluation. We must ask ourselves if our purpose in life in which we draw meaning is ultimately a hinderance.
For example, a person who is passionate about conservative politics may ask him/herself:
"Have I given the more liberal opinion a fair and unbiased examination? What can I do to better understand the opposing opinion? What points of their argument make sense? Do I have enough information to make an educated decision? How do I feel emotionally about this topic and is that hindering my ability examine the facts without bias?"
In this way it becomes possible to avoid letting our natural inclination for purpose and meaning become a mechanism for ignorance. Purpose is only valuable to the extent it drives one to become a better person.


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Lower Body
Dumbbell Step-Up Thrusters
Great metabolic challenge!
Dumbbell Switch Jumps
Start off with no weight, only add resistance as capable.
Overhead Dumbbell Squats
Use light weights, stabilize by activating your core.
Single Leg Bench/Chair Squats
Light dumbbells, use bench/chair to stabilize yourself if needed.
Stand Up Sit-Ups
This is harder than it looks (or does it look hard? Ha)
TRX Side Lunge
Maintain your weight on the squatting leg, the side leg will get support from the adductor.
TRX Hamstring Curls
Use hamstrings and glutes to raise hips high.
TRX Single Leg Squat Jump
Tap ground with hands next to front foot before launching upwards.
TRX Switch Jumps
Use arms in handles for stabilization and support.
Dumbbell Jump Squats
Dumbbells add resistance, force you to stabilize.
Sumo Side Walks
Harder than it looks! Keep wide base, only move each foot a few inches at a time.
Band Single Leg RDL
Move slowly. Fight to ensure all toes, knees, hips, and shoulders are facing forward.
Band Squats
Keep your chest up, use your stabilizer muscles to keep proper posture.
Squat Presses
Keep your core tight while pressing and pulling- great stabilization, lower and pulling movement!
Goblet Squats
Remember to keep your chest up- don't let the weight pull you forward.
Bulgarian Split Squats
Step far enough away from the chair with the front foot so that your front knee doesn't extend in front of the foot.
Sumo Side Walks
Harder than it looks! Keep wide base, only move each foot a few inches at a time.
Squat Thrusts
Focus on disciplined squat form first; only use weight you can control well.
Hamstring Curls with Elevated Feet
Activate your core, hamstrings, and glutes when performing this movement. At the top, you should feel "straight" from your shoulders to your knees.
Glute Raises
Tighten your core, hamstrings, and glutes when performing this movement.
Speed Skaters
A great exercise for strength and stability training. Try to maintain your athletic position, and don't allow your knees to travel wider than your ankles.
Any kind of resistance can be used for this classic strengthener. Keep your chest and eyes up to maintain a good athletic posture.
Sumo Dead Lift
A great exercise to target your hamstrings, glutes, and core muscles. Don't let your head come forward- keep your chest up.
Walking Lunges
Maintain your athletic posture by taking moderately-distanced steps. Don't let your knees go out farther than your toes.
Basic Squats
Listen to your body when performing squats- gradually increasing your range of motion as your flexibility improves.
Squat Jumps
Think of this in two parts- the quick/explosive jump and the controlled/stabilized landing.
Side Lunge
A great way to train in the "frontal plane" of motion, targeting different muscle groups in the adductors and abductors (groins and hips).
Single Leg Romanian Deadlift
One of the best movements for glutes, hamstrings, and core. Focus on tempo- keep the exercise controlled and stable.
Single Leg Squat
Training "unilaterally" forces muscles to work differently and adapt to new loads. Additionally, your core fights to keep you balanced.
Athletic Lunge
As above, with jumping movements, the emphasis on the landing is just as valuable as the explosion.
Broad Squat Jumps
Try to jump up and out- propelling yourself with your arm drive.
Calf Raises
While simple to train, the calves are used in almost every physical movement, so we can't neglect to strengthen them!
Forward Lunges
Be mindful of your step distance- don't let your knee travel "past" your toes.
Lunge Jumps
Maintain your "numbers up" posture, limit your tempo to only as quickly as you can control and stabilize.
Reverse 45 Degree Lunge
A good variation, to train in the "transverse" plane of motion.


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Hi everyone! Happy Halloween!! I know I've taken a good bit of time off from the blog this month, so now we're back in business!! I decided on a fun water marble to rock for Halloween this year!
I started off with two coats of Salon Perfect Sugar Cube, followed by one coat of SV.
For my marble shades, I went with Sugar Cube, OPI Funky Dunkey, Nicole by OPI Fairy Fairy Quite Contrary, and China Glaze Grass is Lime Greener.
I went with non-uniformed random patterns for each nail. I added one coat of Northern Lights Holographic Top Coat for a little sparkle, and finished with OPI Matte Top Coat.
I love the end result! I had so much fun playing around with this one.
I hope you enjoyed! Have a safe and happy Halloween!!!