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great designers come with a price
why great graphic design requires a large investment
Why do top-skilled graphic designers charge so much? Why hire a specific designer when others offer the same services for less? These are questions I hear all the time in my line of work, especially from new business owners.
Even people who work with graphic designers regularly need to be reminded why they're paying what they are. When it comes to investing your hard-earned money on great graphic design, the most important factor to consider is value.
Time doesn't equal money
For graphic designers, time and skill are completely unrelated, so charging an hourly rate isn't really all that fair. Each of us has a different set of skills and some of us work very quickly, while others work more slowly.
Speed doesn't indicate skill level. Fast-paced designers like myself aren't necessarily better than slower ones–we're just so familiar with the work we do that it becomes like second nature. For example, some designers know how to automate their workflow using keyboard shortcuts in Photoshop and some don't. Not knowing these shortcuts doesn't make a designer less talented.
There are multiple factors that affect a designer's speed, from knowledge of software to the amount of times we get interrupted during the day by other things (ie – kids, pets, phone calls, etc.) and these things can change every day. Some days the Adobe Cloud just isn't on our side and Photoshop refuses to cooperate. Some days my creative energy soars and allows me to be really focused and knock out tons of work, while other days are less productive simply because it's rainy outside and it's bringing me down. [shrug emoji]
You're paying for attention
Marie Masse always chooses my highest pricing tier because it gives her peace of mind. Although some weeks may be slow and not a lot of design work is needed, Marie says she is confident in her investment because she knows that when things do pick up again, I'm right there ready to support her.
My highest price ensures that the clients in that tier will receive the most attention from me. Their work becomes my top priority. This is one reason I even specify hours under each of my packages. That number merely represents the maximum amount of hours I'm willing to devote to that client per month.
Additionally, design services are priced to include markup. Most of the software designers use is cloud-based, which means we're paying to use them every single day. Adobe Photoshop no longer comes in a physical form that you can pick up at Best Buy for $900. It requires a monthly subscription. Similarly, properly (and legally) licensing high quality fonts and stock photos comes with a fairly hefty price tag. The more we are able to spend on these types of things, the better attention our clients receive. We can maintain a level of quality and expertise that isn't possible without such resources, continued training and/or hands-on work.
Quality over quantity
Time doesn't equal money, and it also doesn't equal quality. Whether or not all [insert any number] hours are used shouldn't be a variable in consideration when choosing to invest in a graphic designer.
The price of a graphic designer should directly correlate to the value being received. Now, let's be clear about the definition of the word "value". I'm not talking about the actual amount of hours we work or the amount of pieces we design. I'm talking about the quality of the work received and the quality of the relationship the client has with the designer.
Personally, I like going all-in. I require a 6-month contract for all of my monthly clients because I need to get to know each client and their brand in order to do a great job. A style guide just isn't enough for me to familiarize myself with a brand, and an "about me" page on a website isn't enough for me to really understand the client and their business. It's important to me that I understand the individual goals, audiences, styles of each client I work with, beyond just the visual aspects.
Value encompasses so many things from reliability to skill level. For example, the amount of times something needs to be redesigned is a sign of that service's level of value.
It's important to me that my clients can rely on my services for quality design work every single time. Whether it's a simple social media graphic or a 20-page workbook for a course, I don't half-ass anything for anyone. The amount of attention each client receives depends on their investment, however, the level of attention each client receives is the same, whether they pay me $600/mo or $1200/mo.
All the perks of working with great graphic designers should be reflected in our pricing. You can't expect great quality from someone charging $5 for a logo, and even if you have had good experiences with inexpensive designers, they've already moved on to other clients and you'll just have to get in line.
The next time you want to hire a graphic designer, consider what our prices include beyond just the tangible or measurable aspects. A great designer values value and provides clients with an experience they won't receive anywhere else.


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Genelec scores at Eurovision Song Contest
Genelec has announced its commitment to provide all the speaker systems for the 2007 Eurovision Song Contest, which will be watched by an estimated 150 million people. Finnish national broadcaster YLE will broadcast the event live from Helsinki's Hartwall Arena on May 12. YLE has already had a long collaboration with Genelec, having employed its monitoring systems for more than 25 years in its studios.
For the event, Genelec is providing YLE with 34 pieces of monitor speakers in all, for venues including the master control room, viewing room and green room. YLE has requested Genelec 8200 and 7200 DSP series monitors with Genelec Loudspeaker Management and AutoCal for mission critical areas. These monitors are ideal for temporary setups, as they automatically measure, analyze and calibrate to compensate for less-than-perfect room acoustics, allowing quick and accurate setup.
Eurovision Song Contest 2007 audio designer Pasi Vatunen notes that the scope of the event will require building a temporary music mixing control room at the Helsinki Arena, and that the Genelec DSP models are a perfect solution to achieve proper monitoring. All key areas will be supported with 5.1 playback systems.
This will be the 51st Eurovision Song Contest. It was first broadcast in 1956, making it one of the longest-running TV shows in the world. Artists from 42 countries will compete in this year's event.
For more information, visit www.genelec.com.

subset: commoncrawl


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Matthew Robinson (MBACP), Certified Transactional Analyst psychotherapy
About me
I am an experienced psychotherapist and counsellor practising in east London, offering therapy for both individuals and couples. I provide a safe, confidential and non-judgemental space for you to explore your life and relationships.
I use Transactional Analysis (TA) as my main theoretical framework from a relational perspective. TA can assist in understanding why we may get stuck in repetitive patterns of unfulfilling behaviour.
Research indicates that the single most important aspect of successful therapy is the quality of the relationship between therapist and client.
I therefore invite you to sit down with me in a relaxed, informal way so we can talk. I help you make better sense of your experiences, thoughts, and emotions. Together we can discover meanings, recognise patterns, and explore options.
After an initial assessment and depending on the presenting issues, we can agree a therapeutic contract in which we may decide upon a limited number of sessions, or longer term and open-ended work.
I practise in Limehouse, within easy reach of Mile End and Canary Wharf.
I am a Member of the BACP and adhere to their code of ethics.
Training, qualifications & experience
Certified Transactional Analyst (EATA)
Clinical Diploma in Transactional Analysis Psychotherapy: Metanoia Institute
Diploma In Transactional Analylsis Counselling: Metanoia Institute
- IARTA (International Association of Relational Transactional Analysts)
- EATA (European Association of Transactional Analysts)
- Metanoia Institute
- I am a Registered Member of the BACP (British Association of Counsellors and Psychotherapists) registration number 161721
Areas of counselling I deal with
Therapies offered
£55 for a 50 minute session for individuals; £70 for a 60 minute session for couples.
Published articles
Maps & Directions
Type of session
|Online counselling:
|Telephone counselling:
|Face to face counselling:
|Home visits:
Practical details
|Sign language:
|Other languages:
I offer day time and evening appointments on week days. Please ask for details.
Types of client
|Young people
|Older adults


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Today's reader question:
How do I ride moguls on a snowboard? Is there a correct way to ride down moguls and bumps?
Most snowboarders hate moguls. I think I only know a handful of snowboarders that enjoy moguls and bumps, but for the most part, most of us just deal with them and try to get past them as quickly as possible.
I wouldn't say I completely hate them, but I don't exactly come down a run hoping there will be some moguls.
You just have to deal with them and figure out how to ride them, so here's some tips to help you out.
How to ride moguls on a snowboard
So, there's two main ways you can turn while riding moguls on a snowboard.
1) Turning around the bumps
This is the easiest way to turn in moguls. You don't need to absorb as much pressure when turning and you won't pick up too much speed.
2) Turning on top of the bumps
This method takes more advanced turning control. You need the ability to make short, dynamic turns and be good at absorbing and releasing pressure as you turn on top of each bump.
3) Turning tightly on top of bumps
This is basically the same as method 2, except you make even quicker, smaller turns. I didn't count it as a 3rd method since it's essentially the same as number 2.
One important note:
You don't need to use only 1 method of turning.
In fact, as you get more advanced with your turning in mogul/bump fields, you'll start to mix and match your turns to adapt to your current speed and direction as you travel down the ski run.
If you get really, really advanced, you'll even start airing over and skipping multiple moguls as you ride down.
More tips:
As you get better at turning on moguls, try to look 2-3 moguls ahead of where you are. To make quick, sharp turns down a mogul field, you need to know where you're going to turn before you get there.
You'll have to decide what type of the above 3 turns you'll use and where you're going to use it. Always be looking ahead and planning your next couple of turns.
If you don't plan your route and turn ahead of time, you won't have time to make the turn and you end up running straight into a mogul and getting thrown off balance.
As well as this, remember to work on using those knees to helps absorb and control pressure as you turn and bounce around the moguls.
Hope this helps!
– Jed
ps – Don't worry if it takes some time to learn how to turn on moguls. It's an advanced skill and turning well on moguls requires a very high level of pressure control and snowboard control.


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Adobe Urges Businesses to Reinvent and Transform Themselves
The 2014 Adobe Digital Marketing Symposium kicked off in Sydney today with more than 1,500 marketers, publishers, agencies and technologists urged to reinvent themselves to deliver business transformation.
Attendance has trebled since the Symposium was first held in 2012, a sign that Australia's marketers are embracing the adoption of technology breakthroughs and are keen to learn from stories of reinvention shared by brands such as Telstra, Tourism Australia, Bankwest and Facebook.
"Today's marketers know they need to change the way they approach their work and reinvent themselves in this digital world," said John Mellor, vice president, business development and marketing, Digital Marketing Business at Adobe.
"The Adobe Digital Marketing Symposium is the best place to see the latest in digital marketing innovation, and get advice from marketing leaders' top brands from around the region and the world."
Core Services for Adobe Marketing Cloud
At Symposium Adobe demonstrated new core services for Adobe Marketing Cloud, which span all six solutions that comprise the cloud-based service and deliver data, insights, context, profiles and more.
- Industry-first capabilities introduced as part of core services include Master Marketing Profile, which gives companies a single view of their customers and prospects to deepen relationships and offer highly personalized experiences across all marketing channels. Dynamic customer profiles can be updated in real-time with behavioral data from Marketing Cloud solutions and third party systems like CRM, ERP, transactional and payment platforms.
Marketers can use their profile data to create audience segments and share them across Marketing Cloud solutions to deliver the most personalized ad, web, social, email and app content that is visually consistent and relevant to individual customers. As the only marketing profile that enables enterprise marketers with a view of anonymous and authenticated customer data in real-time, Master Marketing Profile is the first of its kind in the industry.
- Shared Assets, also part of the new core services introduced today, enables companies to sync, store, search, and share digital assets from a central repository across Adobe Marketing Cloud solutions. Marketers can take advantage of Adobe's industry-leading tools in Creative Cloud and collaborate directly with creative professionals to accelerate the production of content across all marketing channels, all from one user interface. Assets are automatically versioned, indexed and made available to Adobe Marketing Cloud solutions to help marketers save time and resources.
Additional Innovation Introduced for Adobe Marketing Cloud
- Adobe also previewed Marketing Mix Planning technology today, new capabilities in Adobe Marketing Cloud that enable marketers to assess, optimize and execute their offline and online marketing mix including TV, PR, print and events, as well as paid search, display advertising, social, email and more.
Using state of the art algorithms, Marketing Mix Planning technology provides both descriptive and predictive analytics including attribution, effectiveness, forecasting, and campaign scheduling across all marketing channels. This gives marketers the ability to tie together attribution, analytics, media planning and execution while offering real-time activation of campaigns and insights.
"Adobe's Digital Marketing business has grown significantly in the past three years and we have seen great momentum as enterprises understand the value of digital and begin their journeys of transformation," said Paul Robson, President, Adobe Asia Pacific.
"More and more, enterprises are turning to marketing to lead their transformation and that means marketers must step up and reinvent themselves, re-imagine their role, and ultimately how businesses connect with consumers."


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Electronic chassis can be produced to requirements in a range of materials including aluminium, mild steel & zintec and finished accordingly with either a powder coating, anodised conversion or supplied natural with a phosphate coating etc.
Items can be screen printed with logos, dial numbers and notations etc as required as well as being assembled with fixtures, feet, hinges and stickers etc.
Inserts such as stand off, floating and self clinching studs can be fitted as required.


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A new issue analysis by the Georgia Public Policy Foundation takes a close look at the state's juvenile justice system and indentifies five essential principles for policy-makers to "increase the effectiveness and efficiency of the system."
The report, written by Jeanette Moll and Kelly McCutchen, says 50,000 youths are in Georgia's juvenile justice system every year, either awaiting adjudication or serving their sentences. Those youth, the authors write, "represent the future workforce and citizens of Georgia."
The five essential principles focus simultaneously on rehabilitation and cost cutting, including placing low-level offenders into the least restrictive placements such as non-secure facilities and home-based community programming that is between 35 and 70 percent less expensive than secure detention. According to the report, these options also keep low-level offenders away from youth who pose a real danger to society.
The report also calls for a comprehensive analysis of each youth in the system as well as systematic responses that focus on the offender's family.
Another cost-cutting measure that the report says may deter future crime is to avoid formal processing for first-time and low-level offenders.
Finally, the report says, pre-adjudication detention should be reserved only for those offenders who pose a legitimate risk to society.
With the recent passage of the new juvenile code out of the House in the Georgia General Assembly, the author's believe now is the time for improvements to the system.
"Clearly," they write, "the time is ripe in Georgia to take advantage of the many significant opportunities to improve outcomes for public safety, Georgia taxpayers and troubled youths."


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Do you rent scooters?
No. All of our scooters are used for guided tours.
Do I need a driver's license to drive a scooter?
Yes. You will need to present your license at the time of rental. If you do not have your license, you will not be able to rent a scooter. No Exceptions!
Do I need a motorcycle license?
No. The Commonwealth of Pennsylvania vehicle code requires a motorcycle endorsement for 50cc or greater. All of our scooters are 49.9cc, therefore only a regular driver's license is required.
How old do I have to be to drive a scooter?
Insurance company regulations require all scooter operators to be at least 18 years of age or older when renting. No Exceptions!
How does insurance coverage apply to the scooter rental?
Each scooter is insured with liability insurance that extends to the renter. In the event that you cause damage to property owned by someone other than Strasburg Scooters, LLC, the liability insurance will cover that damage. However, you are responsible for all damage to or loss of the scooter, including the cost of repair, or the actual cash retail value of the vehicle on the date of the loss. Check your own automobile insurance policy for coverage limitations before your tour. Many policies do NOT cover rental scooters, even if you have personal automobile insurance, you may not be totally protected. We offer a Limited Loss Damage Waiver (LLDW) for an additional fee, the LLDW would alleviate your financial responsibility for up to the first $1,000 of damage to the scooter, as well as any lost revenue during the period that Strasburg Scooters, LLC is unable to use the scooter. SCOOTER RENTALS DO NOT INCLUDE MEDICAL INSURANCE.
Is there an age limit?
No. If you have a valid driver's license you will be able to rent a scooter.
How old does a child have to be to ride on the scooter with me?
We will allow children age 4+ to ride with a licensed adult in a Scoot Coupe. Children must be 7+ in order to ride on the back of a double-seat scooter. We reserve the right to decline a child to ride in the event that we feel that the child may be a safety hazard.
What is the weight limit of your scooters?
We follow the manufacturer's recommended weight limit for each scooter. Our one passenger have a weight limit of 250 lbs, while our two passenger Yamaha Zuma's have a weight limit of 315 lbs. Scoot Coupes have a weight limit of 350 lbs (NO Exceptions).
Do I have to wear a helmet?
Yes, while the Commonwealth of Pennsylvania does not require helmets for motorcycle operators with two or more years of riding experience, our insurance company does. No Exceptions!
Do you provide helmets?
Yes. Our helmets are disinfected after each use.
Is eye protection required?
Yes, nobody likes a bug in the eye at 35 mph. Eyeglasses and sunglasses will meet the eye protection requirements. In the event that you don't have eye protection with you, we will provide you with safety glasses to wear during your ride.
What if I've never ridden a scooter?
Riding a scooter is very similar to riding a bicycle. We will provide every operator with training prior to the tour. We focus on balance, throttle and brakes. You will be required to sign a release after training stating that you have been trained and are confident in your ability to operate the scooter. If we do not feel comfortable with your ability to safely operate a scooter, we will not take you on the tour. We offer three wheel Scoot Coupes which require no balancing ability to operate. Riders not able to operate a two wheel scooter may upgrade to a Scoot Coupe, for an additional fee, based on availability.
How fast do the scooters go?
The top speed of our scooters is approximately 40 mph. Most of the tour will be conducted at speeds between 20-25 mph. If you are not able to operate your scooter at 20 mph or greater during training, we will not take you on the tour.
What happen in the event of rain, does the tour still go?
If your tour is canceled due to weather, you may reschedule for a later date. We will notify you as soon as we can after we have made the determination as to whether it is safe to ride. Keep in mind that weather varies from place to place, it may be raining where you live, and not raining near us. If you fail to show up for your tour and the tour still takes place, you will lose your payment.
What is your cancellation policy?
Cancellation Policy: Reservations with Strasburg Scooters may be canceled or rescheduled with 48 hours notice of the scheduled tour to receive a full refund. Cancellations without 48 hours notice will not be eligible for a refund. Strasburg Scooters will make the final determination whether a tour will be canceled/rescheduled in the event of inclement weather. This decision will be determined by the road conditions as they pertain to safety of the riders. Strasburg Scooters will make every attempt to give advance notice of any cancellations, however this cannot be guaranteed as weather conditions may vary. ***Riders must arrive 45 minutes prior to the scheduled start of the tour for safety training. Anyone arriving late will forfeit the tour with no refund.***
We will only offer a refund with 48 hours cancellation. You will not be afforded a refund in the event that you do not pass the required training.
What kind of roads do the tours take place on?
The tours are all on paved roads, 95% are back roads. One thing to keep in mind, the tour is on public roads, you may encounter loose stones, debris, potholes, animals and road apples.
Are your tours guided?
All of our tours are led by experienced guides. We take you places that you probably wouldn't find on your own. It's much more enjoyable to follow your guide than trying to read a map or GPS while riding your scooter. Relax and enjoy your trip.
While tipping is never required, it is always appreciated.
What should I wear?
Please dress appropriately for the weather on the day of your tour. Remember that the scooters will be moving at speeds up to 35 mph, which will create a wind chill. Shorts are acceptable. Open toe shoes are strongly discouraged.
Do you sell gift certificates?
Yes! Click here for more details.


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For more than 20 years, SIRADEL's bringing solutions to the telecom industry so as to design, plan and optimize radio networks for ever broader applications. Our portfolio of products (3D city models, software…) and knowhow (big geodata management, radio engineering, urban 3D simulations…), centered on the Smart City Explorer collaborative engineering platform is perfect to go a step further and co-design, plan and make cities and all of its urban infrastructures smarter in their day-to-day operations.
SIRADEL is recognized for over 20 years as a world-class expert to advise and support all players of the telecom industry from operationnal planning of their wireless networks to the evolution and trends in terms of technology. Our solutions rely on the best-in-class Volcano propagation model, 3D city models optimized for digital simulation and a range of software and engineering services for ensuring the best connectivity at street level and reliable coverage assessment.
Smart cities
Cities must tackle environmental, organizational and societal challenges. The development of ICTs, especially in telecom, allows achieving innovative solutions to make cities more efficient, resilient, safe and pleasant to live. SIRADEL provides solutions improving planning of any urban infrastructures (wireless networks, transportation, energy…) while breaking down traditional silos and bringing connections between them.


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Howe Sound Crest Trail
Howe Sound Crest Trail near Lions Bay, BC
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Lions Bay, BC
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The complete Howe Sound Crest Trail is NOT a walk in the park. The HSCT is an ambitious overnight hike that will surely kick your butt and supply some breathtaking views. You start your day (early! or you'll run out of daylight) at Cypress Bowl ski lodge, stay the night in Magnesia meadow's emergency hut, and finish at Porteau Cove.
It has taken me 3 attempts to complete this trail, the last go (August 16/17th 2009) was successful due in large part to previous training and lucky weather. Do not attempt this trail under poor weather conditions or too early in the season unless yu are equipped and comfortable with ice/snow hiking/climbing (it takes a while for all of the snow to recede enough to spot trail markers and cross the quarry between the Lions).
It has been recently re-tagged so it is easy to follow which is awesome.
Make sure to check out the forecast, other reviews, and print off a reliable topographical map before you head out.
I walked the trail September 4th/5th 2009 and like to provide some more information. Following there is a list of hiking times for those who intend to hike parts of it. There was equipment for two days and no hurry, but please add +10% or more to the times if you are not used to hike for 6 hours under these conditions:
- Cypress Bowl ski lodge
2 h The trail is partly quiet rough and there is ongoing construction.
- Mt. St. Marks
1 h There is a good hiking trail from Mt. St. Marks to the ridge between The Lions.
- Mt. Unnecessary south peak
10 min
- Mt. Unnecessary north peak
25 min I do not recommend to hike the ridge from Mt. Unnecessary to The Lions under bad weather weather conditions due to exposed parts.
- Intersection to Lions Bay
50 min There is the option to climb The Lions but no need. The trail leads on the south side around the west peak.
- ridge between The Lions
2 h This part of the trail is the most rarely used one. Do not underestimate it, you loose and gain about 500 m in elevation.
- intersection to Lions Bay
30 min You find a ridge with a trail to climb Mt. Harvey. Without backpack I needed 40 min up and down.
-Magnesia Meadows emergency hut
35 min There is a good trail down to Deeks Lake. Although I missed the view the trail was walkable under rainy and foggy conditions.
- Intersection to Lions Bay
40 min
- Brunswick Lake emergency hut
55 min
- Deeks Lake
1 h 45 min
-Parking lot on HWY 99, about 1 km south of Proteau Cove Provincial Park
To get to the Howe Sound Crest Trail, take Hwy 99 in West Vancouver to the Cypress Bowl Exit, and drive all the way up to the Downhill Ski area, parking just in front of the ski purchase pass area (obviously closed for the summer).
For other nearby trails click:
Lions Bay, BC
List of Similar (difficulty) Province Wide Trails:
ACC- Elk Lakes Cabin
Spruce Lake-Gun Creek - Southe...
Mountain Lakes Trail
Divide Lake - Wildhorse Canyon...
Kayak to Discovery Island via ...
mount Rainbow - North peak
MacBeth Icefield
Mt Albert Edward
Berg Lake Trail
Mount Macfarlane
Sleeping Beauty
Iceline Trail via Little Yoho...
Howe Sound Crest Trail
Mt. Outram
Thetis to Mt Stewart
Comox Glacier
Pilot Peninsula
Mt. Brennan
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Posted By: juliepaulphysio
- Sun Aug 12 03:03:59 UTC 2018
Beautiful views.
Could be dangerous in poor weather, or for inexperienced or underprepared hikers (due to limited information on this hike)
Thank you DeanWhaley for your accurate review on this site! It helped us immensely with our expectations, as the specific timeline info is limited!
I did this hike August 4th-5th, 2018 with my friend. Weâre both in our 20âs, no significant pre-existing injuries and both physically active. Itâs one of the most beautiful hikes with breathtaking views of the tops of the North Shore Mountains, but the most technically difficult, physically demanding hike I have ever done. (And I am avid hiker, have done the West Coast Trail, Tour du Mont Blanc, and most major hikes in the Vancouver and Whistler areas)
Advice and Safety Tips:
- Recommended (by us and everyone we met) as a 2 night, 3 day hike (Contrary to trail info and reviews that it can be a SINGLE overnight...Heck NO! Not if you want to be able to walk the next day!)
- Magnificent (but gruelling) first day ~9-11 hours
- VERY steep and technical ascents and descents *careful of your footing when wearing a heavy pack!*
- Would be extremely dangerous pre, post, or during a storm (DO NOT CONTINUE)
- On your first day, there is no water until you reach Magnesia Meadows (recommended to camp earlier) after you ascend and partially descend:
1. St. Markâs Summit (1371m)
2. Unnecessary Mtn (South&North Peaks)(1548m)
3. The Lions Ridge (~1520m)
4. Thomas Peak (1430m)
5. Enchantment Pass (~1380m)
6. James Peak (1466m)
*We camped in the meadow after James Peak*
7. David Peak (1496m)
8. Harvey Pass (~1460m)
- PACK SNOW WHEN YOU SEE IT (treat snowmelt water with Aquatabs)
- James Peak signage is easy to miss (and many people did) *just before the top, look for markers to exit down to the LEFT to save yourself time and effort*
- As a single overnight, option to take Mount Brunswick Trail down to Lions Bay (as we did) 1480m down to 220m over 3-4hrs. Tough on the knees!
- North Shore Trail Map (SAVED US!)
- Bear Spray (hikers saw a black bear near our trail)
- Satellite Phone (would be VERY easy to slip and get injured and be in a dangerous spot fast)
- Hiking poles (NECESSARY for the knees on downhills)
- Hiking boots (especially to protect toes and ankles with weight of a camping pack)
- 5L of water (replenish at EVERY opportunity! Many groups had to hike 2-3 more hours in order to get water, when they were physically DONE)
- Bug spray/bug shirt/bug hat (very buggy in the shade)
- Trip plan! (Especially wherever you park your car: appropriate lot or leave a note!)
- 10 Essentials & proper food, clothing, etc
*In some areas the flagging is inconsistent and you have to keep your eyes peeled for the next marker (mostly after the Lions and on James Peak), for the most part the trail is obvious.
Posted By: deanwhaley
- Tue Aug 02 20:02:28 UTC 2016
Not Rated
Amazing views, scenery; mountains, cliffs, lakes, waterfalls, and rivers. Also the emergency hut at Magnesia Meadows was vacant, so I stayed there and was very thankful for it.
VERY HARD, dangerous when hiking near the edge of cliffs, no water sources until you reach the meadows.
I am 20 years old and have completed many hikes in the area such as Diez Vistas, Grouse Grind, The Chief, and Garabaldi (but this hike is something else...). I also have played soccer at least 3 times a week for years, go for runs, and work out at the gym.
I began this hike with one friend at 9:45am on July 31, 2016 with 35lb back packs. Looking back we should have started earlier. As early as possible. I had printed out some maps and also the estimated times between destinations on this website, they turned out to be very confusing and far off from what my friend and I achieved.
We made it to St. Marks summit just under 2 hours which agreed with the time on this website, but that was the only time that agreed. Then from St. Marks to the Lions the trail was not too bad, but it took us 4.5 hours (this website seems to say it should take about 2.5 I dont understand how anybody could do that with back packs).
Once we entered the ridge between the Lions we were definitely on a new chapter of the hike. This is by far the most difficult. You can see 4 peaks and the last one has a dirt road winding up it. Behind that last peak lies Magnesia Meadows, our destination for the night. It doesnt look far away in distance, but you have to go up and down 4 peaks to get there. At this point we had been hiking for 6.5 hours and my friend was beginning to get leg cramps. We went down Enchantment Pass and had to slide along some snow, and maneuver over many boulders. We had no cell phone service at this point and I kept thinking if one of us broke a leg in these boulders (which would be very easy), we would be screwed.
After scaling and descending 2 peaks, and having 2 more to go we were losing hope. We got low on water and knew we had to make it to the Meadows because there was no water around these peaks. At the summit of the second last peak (David Peak) I looked down to see a deep valley we had to descend and another peak to ascend after that. At this point the sun was setting behind a ridge, my friend could barely walk, and we were very worried about our situation.
I removed some items from my friends bag and put them into mine and gave him some advil. We knew we had to make the final push to the Magnesia Meadows to get water, because we were now on our last liter. We struggled, and my friend was in immense pain but we made it to the Meadows just as the sun set below the horizon at 8:45pm, 11 hours after we began the hike. We were so happy we were yelling into the mountains and went for a quick swim in a small lake and refilled our water. We were so thirsty we drank the lake water.
Of the 3 other groups of people we talked to along the way who said they also were planning to camp in Magnesia Meadows, none of them made it... There was nobody else at Magnesia Meadows, and we saw nobody on the 4.5 hour hike from the Lions to the Meadows. My friend and I stayed in the emergency hut and it was exactly what we needed.
The next day we began our hike at 11:00am. The hike from Magnesia meadows past Brunswick and Hanover Lake, to Deeks Lake was beautiful and quite easy going compared to that stretch from the Lions to Magnesia Meadows. We reached Deeks lake at about 4:30pm, so it took 5.5 hours from Magnesia Meadows to Deeks Lake.
The last stretch according to whoever wrote the times on this website would take 1hr 45 mins. This again was not even close. We had been hiking for 5.5 hours with 35lb back packs and were sore from the day before. This never ending last stretch of descent took a huge toll on my knees and took us 3.5 hours.
This hike was one of the hardest things I have done in my entire life, not just physically but mentally too. I am so happy we completed it, and that my friend powered through leg cramps and blisters he was very determined. I also want to mention that boiling water was a very slow process. We needed about 5L a day each and boiling water would not work. We ended up drinking water from the lakes on the second day and we have both been fine and not gotten sick.
Prepare well for this hike. Bring lots of water. Do not go by the times posted on this website. Understand that making it from Cypress to Magnesia Meadows in one day with heavy packs is very difficult. If you choose to do this leave as early as possible and only take short breaks. From reading other peoples posts and my own experience it should take 8-12 hours to get from Cypress to Magnesia Meadows. And day 2 is beautiful and quite tame except for the descent from Deeks Lake. It is very long and we were so tired at that point.
Good luck to anybody who attempts this, dont underestimate it, I definitely did even after reading stories like my own which was very arrogant of me.
Posted By: nharri
- Fri Oct 02 20:56:03 UTC 2015
Not Rated
Hello, I hiked the Howe Sound Crest Trail with a few friends as an overnighter September 6th. When I returned home my new Patagonia Jacket was missing from my pack :( I believe it fell out of my bag and onto the trail somewhere in between James Peak and Porteau cove. If anyone has found a bright red womans patagonia jacket size medium please contact me! I only bought it the week prior to the hike, so I was extremely bummed when I realized it had been lost on the trail. Reward for its return = beer! Thank you! PS I would highly recommend doing this hike as a 2 night hike. There are so many beautiful spots to hang out and relax, but a 1 night hike didn't give us enough time for that. I would also strongly discourage doing the entire trail with a dog! We brought our dog and had to carry her down & across the rope sections. She had a great time, but it was definitely an extra level of stress that I would skip if you can!ANSWERS are in this forum:
Lost Patagonia Jacket
Posted By: ConorL
- Mon Jun 29 13:39:18 UTC 2015
Stunning views, great swimming
Few water sources, difficult trail
This was my first hike in a while and I went with a friend who had never hiked before. We packed for 3 days but only made it as far as the North peak of Mt Unnecessary the first day due to a lack of water. Camped out by some little lakes below the peak on the east side. Water was great for swimming and no odd flavor when boiled. We experienced a lot of bugs there too.
Posted By: LaurenH
- Mon May 25 15:57:00 UTC 2015
Not Rated
Hi all, I'm wondering if it's a good idea to do the Howe Sound Crest Trail from Porteau Cove to Cypress, instead of the other direction which seems the usual way. I don't mind uphill sections, but have difficulty on long downhill sections due to knee issues. I'm a strong hiker, and but plan on doing this hike over 2 days to enjoy it thoroughly. ANSWERS are in this forum:
Howe Sound Crest Trail...in reverse?
Posted By: bl17
- Wed Apr 01 21:44:01 UTC 2015
Not Rated
Thinking of doing this trail on the long weekend.. Anyone done it recently ? How are the conditions? ANSWERS are in this forum:
Conditions of Howe Sound Crest hike?
Posted By: MattHos
- Mon Sep 22 22:24:42 UTC 2014
Not Rated
Outstanding views, great workout, swimming, photos, Blueberries!

Slow going, lack of water
I did this hike last weekend (Sept 20-21) from Cypress to Porteau Cove on an over night trip. It was one of the best hikes I've done in a long time. Beautiful scenery with a great mix of ridge hiking, meadows and lakes.
This hike should not be underestimated! I read how tough it was before going in and it was still much more rugged than I had anticipated. I'm fairly fit, (grouse grind in late 30's) but this hike was something else!
The elevation gain is 6000 ft and decent is 8500 ft. That's 14000ft! For comparison (for you vancouverites) the Grind is 2600 ft in elevation gain.
The gradient is steep going up and down and the trail is rugged, making progress slow. We did Cypress - Magnesia Meadows, 15 km (the halfway point) in 8hrs with minimal breaks. That's less than 2 km and hour.
Additionally, late in summer the snow is melted, leaving very little water sources. There are small ponds along the way that we used but they are sporadic and it wasn't ideal. Bring water purification tablets, filters etc.
There are sections between the Lions and Harvey Ridge that are very exposed ie, narrow ridges with steep drop-offs. I honestly don't know how people trail run this. One false step or slip in some of these spots and you're going to fall for a very long time. Clear, dry weather is recommended to cross this section.
We camped in Magnesia Meadows where there is a small lake to restock your water supply. The meadows is a great spot to pitch a tent. We had a great sunset with amazing views of the Howe Sound, the islands, Sunshine Coast and Vancouver Island, followed by a starry night.
The terrain for the second half is a lot easier. You essentially have already done all the elevation gain and the rest is down hill. You round Brunswick to the west and descend down towards Brunswick Lake. The blueberries were everywhere and we made frequent stops to snack.
The trail is quite good and you can cover ground a lot faster on this half of the trail. The lakes are great swimming holes. We even saw people fishing!
The last 7 km of the trail is from Deeks Lake to the Parking Lot. The first 3 km of this is pretty steep and can be quite grueling but you soon come out on to an old logging road which meanders you down to the parking lot.
We managed this second 15 km leg of the trip in 6 hours with an hours worth of breaks.
Personally, I'd recommend a more leisurely 3 day / 2 night trip to enjoy the lakes and vistas more.
The HSCT is not for the inexperienced and should not be taken on unless property prepared. There are spots that are not well traveled so you and your group should have the tools necessary to get out in any condition.
We met two groups along the way that needed assistance; neither of which had a map. One group had underestimated the Lions - Harvey circuit and needed help to find a trail to get them down to Lions Bay before dark. The other group didn't know where they were and were considering exiting (at dusk) to Lions Bay when they were 1 km from there destination - Magnesia Meadows.
Come prepared and you'll be fine :)
Posted By: Kris18
- Mon Sep 15 21:45:56 UTC 2014
HSCT is stunning and one of the best trail experiences I have ever had.
Our group chose to do it in a day (with about an hour long stop plus for photos, swimming, playing catch up, etc...) we took 10.5 hours. Depending on your group's abilities it can be completed in 8 - 11.
Even for experienced trail runners\ hikers, it is a long tough day. Start early. We started at 7 am from cypress to Porteau Cove - which is a net downhill. Don't be fooled, there is a LOT of climbing. Bring lots of water and also water purification tablets. Most of our group carried a hydration pack (2L) and handheld and then refilled at Magnesium hut. Bring more food than you think you will need (including real food - i.e. a sandwich etc). water is scarce along the route.

The usual safety back country pre -cautions apply particularly as HSCT is remote back country.
The course is very well marked and flagged (pink/orange) but pay attention
It is a very technical trail - exposed sections, narrow ledges - sections you use ropes to go down, sections where I slid down on my rear. I did a lot more hiking than running. If you are afraid of heights, this may not be the trail for you.
If you are fit, this is an incredible hike with views that are out of this world.
Personally, I would not have done this as an over night trip only because I could not imagine navigating some of the terrain we did with a heavy pack on my back.
Posted By: Rudycan
- Fri Aug 15 19:10:08 UTC 2014
Spectacular vistas and scenery
Lack of water
We did the trail as an overnight hike and the going was slow - not just because of difficult terrain and heavy packs but because we took lots of breaks for photos and dips in the lakes and just generally soaking up the back country. We went south to north with a car left overnight at the parking lot at Porteau Road parking lot. The signage says "no camping" but nothing about overnight parking.
The weather was hot and water was definitely an issue between James Peak and Magnesia Meadows. We could see beautiful Hanging Lake and Enchantment Lake way below us but it would have been a crazy bushwhack to get all the way down and back up to the trail. Needless to say we were pretty happy to get to the meadows and finally replenish our water. Purifying is recommended as what looks like a lovely little running stream actually originates from a very small lake/puddle up nearer the emergency hut.
I would love to do this hike again but I'd spend 2 nights on the trail in order to have more time at the waterfalls and lakes on the backside of the trail. Alternately, starting at Porteau and heading up to just as far as Deeks and Brunswick Lakes for an out and back hike would be great too.
Posted By: notsonaturegirl
- Tue Jul 29 19:00:26 UTC 2014
Not Rated
this is VERY tough. Not for casual hikers. Water is pretty much non-existent until Magnesia Meadows. The trail can be easy to lose in some portions. Watch for markers!~
This is the best hike I've ever done. The views are spectacular. But it is NOT easy. It takes a LOT of mental strength to power through the tough parts. We hiked from Cypress to Magnesia Meadows on Day 1 - a hot day - Jul 27/14.
With heavy packs it took us 10.5 hours to get to Magnesia Meadows and the remaining portion (mostly downhill) was done in ~6 hours the next day.
Only small patches of snow off-trail. I brought 2 litres of water and wished I brought more because there was no creeks until Magnesia Meadows (and I found that a bit sketchy so used tablets). Close to the lakes, there are heavy waterfalls, so lots of great water.
I highly recommend this hike to anyone that is fit and not afraid of heights.
Posted By: departurebay
- Mon Oct 01 14:46:42 UTC 2012
Not Rated
Stunning views, lots of exercise.
Very rough trail, some scrambling and exposed sections. Lack of water.
I did this hike last week (September 2012) for the first time, south to north, starting at Sunset Marina (just north of Horseshoe Bay) and ending at the Porteau Road interchange on Highway 99 (there is a trail from Sunset Marina to Cypress Bowl). Although this saved on transportation costs (I was using taxis), I would recommend starting at Cypress Bowl. The section of the hike from the West Lion to Magnesia Meadows is more of a mountaineering route than a "hike", and, as others have pointed out, progress will be little more than one kilometre per hour. Although the presence of a beautiful campsite halfway along the trail at Magnesia Meadows suggests a travel time of two days, three days would be more comfortable. Perfect for a long weekend. Be prepared for some scrambling and exposed sections in the middle part of the trail. Be aware that during the driest part of the season, there is little or no water between the West Lion and Magnesia Meadows. I would recommend carrying two litres of water per person for this section. The trail has recently been retaped.
Posted By: rmackellar
- Thu Aug 05 04:00:39 UTC 2010
Not Rated
I have hiked the Howe Sound Crest Trail twice. The views are spectacular. This is an awesome hike for those fit enough to do it. The camping on any of the peaks after St. Marks is spectacular with great views of Vancouver, the Lions and Howe Sound. Sitting watching the sun go down and the stars come up is something that everyone should do.

Camping at Magnesia Meadows is also awesome. We chose to use our tent, not the shelter, as the shelter has no way of keeping mosquitos and black flies out.
This is not an easy hike. From Cypress Bowl to Unnecessary Mountain (just berfore the Lions) is straightforward and from Magnesia Meadows to Porteau Cove is relatively easy. BUT, from Unnecessary Mountain to Magnesia Meadows is an advanced hike where demanding terrain can slow progress to as little as 1km per hour. Be careful on snow, rock fall, exposure, route finding difficulties and steep terrain.
First hike: September 2008. Completed the HSCT in one day, taking 13 hours 20 minutes, just over 2km per hour. This was going light and fast where the amount of daylight was only just enough to complete the hike. I decided to go in sneakers to be quick - this was a big mistake, as the terrain is significantly more than a walk in the park and the sneakers were a right-off at the end.
The second hike was a more leisurely 3 day (Friday night to Sunday) affair in July/August 2010. The snow was not insignificant. At the Lions the trail dropped down into steep snow and without an ice axe crossing the snow field was not safe. We chose to climb down the mountain and cross the snow at less of an angle, however, the down climb and the the upclimb were not for everyone. Particularly the climb back up to the trail had some exposure that would make some people bail, or at least think twice.
After the Lions the terrain is rough, with steep up and down, significant snow fields and elevation gain/loss that makes for slow progress. We took 4.5 hours from the Lions to Magnesia Meadows, a distance of only ~6km. This is with packs for overnight camping.
The trail become overgrown and, at times, can be a little difficult to follow between the Lions and Magnesia Meadows.

The hike from Magnesia Meadows to Porteau is a relative walk in the park. The trail is good, obvious and (relatively) less steep.
When we woke on the third day of our trip, the clouds had obliterated the view. We set off following the fading steps of the previous day's hikers across the snow, hoping it led to the trail, which it did.
This is a hike that is truly wonderful, spectacular views, but those afraid of heights or not willing to put in a LONG day, should not attempt it.
Posted By: Tschilla
- Wed Dec 09 13:37:46 UTC 2009
Not Rated
I posted a more detailed description. Click on Wiki Update Review
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text:
The 14th of February is Valentine's Day. Is it a day that has been hijacked by commercialism? I think so. However no matter what I think, it is a day that dawns in the middle of February and puts all sorts of pressure on people to think about romantic love.
I did a little google search on Valentine's day and it looks to me like the day we celebrate today originally had little to do with the plethora of red hearts, chocolates and overpriced roses. To be honest I am not particularly bothered with celebrating love on this day. I would far rather celebrate it on anniversaries, on special days and on the unexpected days and moments that are important to me and the people I love.
Why does Valentine's Day stress me out?
What does stress me out, is the pressure that the media put on us. It really isn't fun to be just out of a relationship, to be going through a separation, or to be feeling simply lonely.
Even kids going to school on the 14th of February are put under pressure. I remember going to school (many moons ago) and having to partake in a system when cards were posted in a box in the classroom and counted at the end of the day, with one girl and one guy being awarded some sort of made-up award.
I have spent many Valentine's days either single, or wishing I was. I have spent the day with hope in my heart only to be disappointed. I have been blessed to spend some months of love in 'love', and the interesting thing about that is, when you are in love you don't need that many reminders at all. You simply need to be grateful.
Romantic life under the microscope
Valentine's Day makes people examine their romantic life and sometimes land up feeling fed-up. I would hope that we can rise above it and simply fall in love with ourselves which would be far better for us. Self love builds esteem and confidence. We are subjected to a huge amount of messages from Facebook and other channels.Almost every product, no matter has jumped on the Valentine's bandwagon. It is hard to avoid.
How do I choose to spend Valentine's Day?
So despite being quite happy in a relationship myself I choose to celebrate the 14 of February by spending time with the man, but also with friends. Let's have a feast of love, but not make it about being paired up like the animals on Noah's Ark. Let's make it about gratitude for the wonderful people we share our lives with.
Don't spend money on overpriced and underwhelming gift items. These won't last in the hearts and minds of those people you truly love. Simply tell them how grateful you are that they are in your life.
Reading through this I realise it is a bit of a rant, so apologies for ranting. Thank you for reading my rant.


text:
Maintenance Parts
Bearing and motor shaft are common consumable parts of a motor. You are recommended to replace a new one from time to time after a period of flight time. Replacement of bearings and motor shaft could sometime fix mirror issues. It is better for you to keep some for spare.
Package Included
** Please balance the propeller before flight. Unbalanced prop causes vibration more serious than the motor.


text:
Hmm the other day, while I was seeing my friends use computer, I felt myself being struck with knife on my chest saying, whats happening, what are they doing, and then I felt its not their mistake, its just that they dont know what I know, and same goes the other way.
No hard feelings, but here are some tips and tricks of computer, that I know, some maybe dumb, some you may know, some you do not, choice is yours, if you want to take it or leave it.
Simple things first,
How to Lock a computer (Shortcut key):
First, you need to have an account created with password, only then you can just click the Windows Key+L.
How to create an account would be the next question:
Go to Start->Control Panel->User Accounts->Create a User Account.
Give the name you desire, the password, and the privilege's for that account.
This can be done only if you are the administrator of the computer.
Notepad Tricks:
Text Change to error code
Open a Note pad
Type- bush hid the facts
Save it anywhere you wish on your system with any name.
Close the notepad, and open that file again, and see the change.
Reason :
The sentence you type is a 4-3-3-5 combination, which is not valid in UNICODE which is used to make notepad ! Try with any other of your own statement, with the same number of letters combination
Create a Log FileOpen Notepad
Type .LOG on the first line, and then press Enter to move to the next line.
Save the file with any name, anywhere, and close notepad.
When you next open the file, note that the date and time have been appended to the end of the log, immediately preceding the place where new text can be added. You can use this functionality to automatically add the current date and time to each log entry.
Notepad knew about 9/11/2001
Amazing thing but true !
The flight number which hit the WTC in New York was Q33N !
See it yourself :
1. Open Notepad
2. Type : Q33N
3. Now, go to Format menu
4. Choose Font.
5. Now, change the size to '72'
6. Now, change the font to 'Wingdings'
7. See what is displayed !
Word Tricks:
Open a blank Word document, Type =rand() press Enter and wait for 30 seconds.
Amazing na, now try this,
Open another blank Word document, Type =rand(200,99) press Enter and wait for 30 seconds.
So now you got it, you can keep on changing the numbers inside the paranthesis or brackets, and you'll see the difference.
SHUTDOWN and RESTART trick:
Play pranks on your friends…
Shutdown Trick
Stimulate shutdown from command prompt !
Start >> Run
Type shutdown -s -t 10 -c "Shutting Down…"
Hit Enter and enjoy !
Restart Trick
Stimulate Restart from command prompt !
Start >> Run
Type shutdown -r -t 10 -c "Restarting…"
Hit Enter and enjoy !
Log Off Trick
Stimulate LogOff from command prompt !
Start >> Run
Type shutdown -l
Hit Enter and enjoy !
-s : This signify Shutdown Request.
-r : This signify Restart Request.
-l : This signify LogOff Request.
-t : This signify the timer before Restart. (Replace '10' with any number.)
-c : This signify comment.
How To Stop It ?
When the timer is Running…
Start >> Run
Type shutdown -a
That's It.
Prank that you can play on your friends!!!
We can make a batch file which will Shutdown the computer everytime on startup !
Here is how
Open Notepad
Type :
shutdown -s -t 10 -c "Virus Attack…"
File >> Save As…
Name it : virus.bat
Start >> All Programs
Right Click on Startup>> Open
This open the Startup folder
Paste the Virus.bat file here !
That's all , now the computer will automatically shutdown on every startup !
Now to stop this from hapening, go to the Startup folder again as instructed above, and delete the file.
I know, that I wanted to share tips, it turned out to be tricks, will keep updating, so you can get both tips and tricks together. Have fun.


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Food Service
Welcome to Portage Public Schools Food Service. Our program offers many healthy choice for students to choose from for both breakfast and lunch. The Cafes homemade choice daily and the food bars are full of fresh vegetables, salads and fruits.
Your student's nutrition is our priority. We encourage students to selected balanced meals and to make responsible food choices so they are ready to learn. The Online Lunch Accounts offered through SendMoneytoSchool.com is a convenient way to pay for meals in advance, and allows you to monitor the food choices your student is making.
The District is required to post our guidelines on charging meals and negative balances:
Secondary Meal Charging Guidelines
Elementary Meal Charging Guidelines
Your students may be eligible to receive Free and Reduced meals. See if you qualify
Check out the links on the left for menus, nutrition information and answers to many frequently asked questions. Or feel free to contact anyone of our staff.
Non Discrimination Statement
In accordance with Federal Civil Rights law and the U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its agencies, offices, employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, disability, age, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.
Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language etc.) should contact the Agency (state or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English.
To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at www.ascr.usda.gov/filing-program-discrimination-complaint-usda-customer and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866)632-9992. Submit your completed form or letter to USDA by:
(1) Mail: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights
1400 Independence Ave. SW Washington, DC 20250-9410
(2) Fax: (202) 690-7442; or
(3) Email: [email protected]
This institution is an equal opportunity provider.
2019-20 School Year Full Meal Prices
|Elementary Breakfast
|Elementary Lunch
|Ala Carte Entree
|$ .50
|Secondary Breakfast
|Secondary Lunch
|Premium Lunch
|Ala Carte Entree
Does your child have food allergies?
If your child has a food allergy, please notify your school and the Food Service Department. Parents will be asked to fill out a diet restriction form and return that to the Food Service Department. Keep in mind a doctor's signature is required on this form. Information is available to be reviewed in our office containing the ingredients we use in our menu items. Please contact Susan Livingston at 323-5155 if you would like to set up an appointment to review this information.


text:
Are you working out or training? There is a big difference between the two.
Working out: This is what you do when you have no plan. You come in to the gym, break a sweat (sometimes), and leave.
Training: This is what people do when they are working toward something. Football and basketball players train to get better at their sport. People train for 5k road races and triathlons...
The problem is when you have someone with a specific goal but doesn't train, they just "work out". If you have a specific goal you must have a designed training program with a purpose. Lets say your goal is weight loss (a very popular goal). You are going to have a hard time reaching this goal if you come to the gym to simply work out. I am not saying it cannot be done, but you will have more success if you have a plan.
Mapping Out Your Training Plan:
- Do Your Research: It is important to find what works for you. Talk to people in the gym that have had success. There is always a handful of people in the gym that have lost 50lb or more. Talk to these people. They know what it is like and what you have to do to reach your goals. See what type of program they are on and what they eat.
- Plan Your Diet: You are not going to lose weight unless you change your diet. Go through your cupboards and throw out all the junk. Make a list of healthy foods (fruits, vegetables, nuts, seeds, meat) and go shopping for the week. Plan your meals ahead of time. You should never get to lunch time and say "what am I going to have for lunch"... You should already have it planned!
- Plan Your Workout Program: A great easy way to do this is to hire a trainer! Your trainer will take care of the planning for you and help motivate you! I know a very good one (Me!). Contact me if you are interested! Otherwise, learn how to do some basic movements (squats, pullups, pushups, situps...) and learn how to progress properly. Know what your workout is before you step foot in the gym. Have a plan for the day.


text:
Product no. 173562
Tampax Pearl Regular Tampons 8 Pack
Tampax Pearl is the best Tampax tampon ever! You'll feel confident with the comfort and protection that Tampax Pearl offers. The Tampax Pearl applicator is our easiest and most comfortable applicator. It is 5x smoother than Tampax cardboard for our smoothest and most comfortable tampon insertion and has a unique Anti-Slip grip that helps you hold and position the tampon in the right place tampon expands widthwise so that it adapts to the shape of your body and helps prevent leaks from happening. Tampax Pearl also has a unique LeakGuard braid that gathers fluid and sends it back to the core of the tampon, giving you that extra back-up protection needed while you're out having fun! All this comes in a quiet "whisper" wrapper with easy-to-open tabs.


text:
The World's Largest Container Vessels To Call At DCT Gdansk
CT Gdansk, Poland's biggest container terminal will start handling the largest container vessels in the world from May 2011. Vessels of 15,500 TEU capacity will be calling at DCT Gdansk terminal within Maersk Line AE10 service connecting the Far East and the Baltic Sea.
In January 2010, DCT Gdansk already revolutionized the Baltic shipping market when it started to serve the first regular deep-sea calls into the Baltic Sea.
Boris Wenzel, DCT Gdansk's CEO emphasized: "DCT Gdansk is making history for the second time in 16 months, now by welcoming the largest vessels in the world to Gdansk. It is not only a reflection of the high reliability of service that DCT provides to Maersk Line, but also of the growing importance that Gdansk has taken as the gateway to Central and Eastern Europe. The monopoly of traditional Northern European hub ports over the Baltic Sea has definitely come to an end".
The rapid development of Maersk Line facilitated by DCT Gdansk as well as the container market growth in Poland and the Baltic region have turned Gdansk into the first major hub port in the Baltic sea.
The first one of the largest container vessels to visit Polish ports, mv Maersk Elba is scheduled to be in Gdansk on May 11 – 14, 2011. Following calls will be served by:
mv Maersk Eubank, mv Eleonora Maersk, mv Edith Maersk, mv Maersk Edmonton, mv Ebba Maersk, mv Elly Maersk, mv Emma Maersk, mv Eugene Maersk, mv Maersk Erving, mv Maersk Effingham, mv Evelyn Maersk, mv Maersk Eubank, mv Estelle Maersk.
DCT's annual capacity will be upgraded to 1,000,000 TEU after it receives additional handling equipment in the third quarter of the current year.
The nearest expansion plans of DCT foresee additional infrastructure phases, which could quadruple the terminal's annual handling capacity to 4,000,000 TEU.
Development of the 100 ha of Pomeranian Logistics Centre adjacent to DCT terminal will start this year and provide a large range of terminal services.
Source: DCT Gdansk


text:
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Wait A Minute . . .
So, The Woman installed a gate to keep me out of the living room so that I would not pee on those delightful little corners.
So, yesterday, The People had friends over for the Holidays and sometime during the course of the evening, the small child feel asleep.
And wet his pants.
On the couch.
I Am Shiba. How Come Humans Can Pee On The Couch And I Can Not?


text: I've been washing with a cleansing conditioner for over a month, and I think I can accurately compare shampoo, cleansing conditioner, and baking soda now. As much as I liked my baking soda wash, I am really happy with a cleansing conditioner. My natural hair is very shiny, and my curls have been very defined. The cleansing conditioner really preserves and enhances my natural curl pattern. But cleansing conditioners aren't without a headache. It is pretty difficult to find a cleansing conditioner (Walmart and Target are both a bit of a trek for me). So, I'm pretty much limited to what's online. Most brands are also on the expensive side. But all in all, I am pretty happy. But if you want to see a one to one comparison, check out the infographic below.


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Aviation securty
Requirements on aviation security
Screening the passengers, their hand baggage and luggage for aviation security is performed both on domestic and international flights for providing flight safety, protection of life and health of passengers and flight crews members, for preventing possible civil aircraft hijacking and other acts of unlawful interference of crime persons on civil aviation activity, as well as for avoiding unlawful transportation of weapon, munitions, explosives, toxic highly inflammable substances and other dangerous goods.
Complex measures for aviation security provision are fulfilled in the airports of the AJ «Uzbekistan airports».
On entrance to passenger terminals of airports of the NAC all passengers and visitors are required to pass examination on security by means of special technical devices that is performed by staff of airport security divisions and police.
Preflight examination of passengers and their hand baggage is fulfilled after check-in (for international flights – after customs, border and other controls). Preflight examination of passengers, their hand baggage and items, having by passengers, is performed by using special technical devices or manually; individual examination is also permitted if necessary. Passenger, who refuses preflight examination and screening his/her personal belongings, is denied air transportation.
During security examination it is needed to show the ticket, boarding pass and passenger's identity document.
All the passengers without exception (including passengers having diplomatic immunities, unless contrary is provided for by the international agreements of the Republic of Uzbekistan) are subject to examination.
It is not recommended to get baggage, parcels, envelopes and other item from unknown persons, as responsibility for their safety and contents is vested on passenger.
For the purposes of increase of effectiveness of aviation security provision in airports and civil aviation enterprises of the Republic of Uzbekistan it is prohibited to bring lighters and matches to aircraft.
It is also forbidden to carryall thrust and cutting items, scissors, knitting needles, skewers, manicure sets etc., as well as inflammable liquids to board of aircraft.
If items and substances mentioned above will be found in the hand baggage of passengers and if it is impossible to put them to checked luggage, such items and substances will be withdrawn and not allowed to flight.
Passengers having cardiostimulators are subject the individual examination without using technical means.
If ownerless items are found in terminal building or on airport land side or if you have information about threat for passengers' lives or airport security, we kindly ask you to advise this to the airport administration or to law enforcement officials.
It is strictly forbidden to take and move suspicious items, to use electric and radio apparatus, mobile phones, radio stations nearby such suspicious items, to defuse, remove or destroy explosive devices by yourself.
Administration of aircompany and airport may make decision on introducing additional measures on aviation security providing.
Passengers and flight crew members are permitted to carry liquids, sprays and gels in aircraft cabin subject to the following requirements:
All liquids shall be carried in reservoirs with volume not more than 100 millilitre. Liquids in reservoirs with volume more than 100 millilitre are not allowed to transportation even in the case of partial filling.
Reservoir shall be placed to transparent closable plastic bag with volume not more than 1 liter. Reservoirs shall be free located in transparent plastic bag that shall be tightly closed.
Plastic bag shall be submitted for visual examination for aviation security in control point. Each passenger is allowed to have only 1 (one) transparent plastic bag with volume 1 liter.
These rules are applied both to international and domestic flights.
List of dangerous substances and items prohibited for carriage on board of the airplane.
- 37063 reads


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WASHINGTON — The epic fight between the F.B.I. and Apple over a locked iPhone is now over, but a central question in the case has remained unanswered: What secrets did the phone, used by one of the attackers in the San Bernardino, Calif., rampage, actually hold?
The question has persisted with all the anticipation of Geraldo Rivera's ill-fated unlocking of Al Capone's secret vault on live television 30 years ago — which produced only a few empty liquor bottles and a stop sign.
On Tuesday, the F.B.I.'s top lawyer shed a bit more light on the question, a week after the Justice Department announced that it had gotten into the iPhone without Apple's help. The lawyer, James A. Baker, the bureau's general counsel, told an audience of privacy professionals in Washington that the F.B.I. had extracted data and was putting it to use.
He would not say, however, whether he considered the data — the subject of a monthlong legal battle between Apple and the F.B.I. that ended when an undisclosed outside firm helped investigators unlock the phone — to be "useful."
"We're still working on that, I guess is the answer," he said.
But he added: "It was worth the fight to make sure that we have turned over every rock that we can with respect to the investigation. We owe it to the victims and the families to make sure that we pursue every logical lead."
Mr. Baker would not say for certain whether the content would be made public.
"If and when it becomes appropriate to disclose it, we will," he said.
After Apple fought the F.B.I.'s efforts to force it to help unlock the phone, the bureau paid the outside firm an undisclosed amount to demonstrate for its investigators how to get around two defensive mechanisms that had kept them out.
Breaking Down Apple's iPhone Fight With the U.S. Government
The technology company has been locked in a major legal battle against law enforcement officials over privacy and security.
While the results were good news for the F.B.I., they have concerned privacy advocates, who say that Apple's vaunted encryption methods may now be vulnerable.
F.B.I. officials have been talking with Apple executives about the issue since they unlocked the phone, Mr. Baker said. But he added that "we have not shared the solution with Apple to date."
For weeks, law enforcement officials have played down expectations about what might be found in the phone, which was used last year by Syed Rizwan Farook before he and his wife carried out the California attack, in which 14 people were killed.
Mr. Farook and his wife destroyed several other mobile devices, and it was seen as unlikely that he would keep sensitive information related to the December attack on an intact phone issued to him by the San Bernardino County government.
Investigators have hoped that the phone might help them answer two lingering questions: where the couple went in the minutes after the shooting, and whether any unidentified people in the United States or overseas may have been involved in the plot.
The only person charged criminally so far in connection with the attack is Enrique Marquez, a friend and former neighbor accused of providing the couple with the assault weapons used in the attack, and of conspiring with Mr. Farook in an earlier, unexecuted plot. The F.B.I. has executed search warrants at the homes of the attackers' family members, but no relatives have been charged.
Mr. Baker's comments came at a public appearance before the International Association of Privacy Professionals. Michael Sussmann, an electronic privacy lawyer who interviewed Mr. Baker for the event, said afterward that the F.B.I.'s ability to extract any data from the phone after such a prolonged struggle was significant, even if the information did not prove particularly eye-opening.
"If there's more information in the phone — more contacts, more communications, more of anything — that's a success for the F.B.I.," he said.


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Freeware utility manages shell extensions
Most shell extensions are useful and benign, but it's possible to add a malicious shell extension on your system. ShellExView displays the details of shell extensions installed on your computer, and allows you to easily disable and enable each shell extension.
Shell extensions are add-ins for Windows, which are usually installed by a host application and do things like create right-click context menus in Explorer for a program. Benign shell extensions are useful, but it's entirely possible to craft a malicious shell extension or, more commonly, to have one go bad after a program is damaged or uninstalled incorrectly. A mangled shell extension can cause everything from Explorer crashing on a right-click to random application exits.
ShellExView is a NirSoft utility designed to help a user or administrator get a handle -- pun not intended -- on shell extensions. It requires no installer, so it can be unpacked directly from its .zip file and run anywhere, or you can install on and run it from a USB flash drive. When run, it presents a detailed manifest of every shell extension it detects in the host system, along with what type of handler it is (i.e., context menu, property sheet, drag-and-drop handler and so on). Many shell extensions also include a brief description of the handler's function.
Double-clicking on a shell extension gives you a complete manifest of all its properties in one window, with each field broken out into a separate text field for easy marking and copying. If you select a shell extension and press F2, RegEdit opens up at the spot in the Registry where that shell handler has been registered. (This helps you determine if the corresponding CLSID entry in the registry is indeed valid or not.)
ShellExView also makes it easier to single out problem shell extensions in other ways. By default, any non-Microsoft shell extensions are tagged in pink. Sort on the "Company" column to quickly see shell extensions by creator, which can usually flush out any extensions without a digital signature (i.e., possibly bogus). The program also has column displays for file extensions (if any) are handled by a given extension; if you know that right-clicking on a certain kind of file is problematic, you can use this to filter likely suspects.
Please let us know how useful you find this tip by rating it below. Do you have a useful Windows tip, timesaver or workaround to share? Submit it to our monthly tip contest and you could win a prize!
Serdar Yegulalp is editor of the Windows Power Users Newsletter. Check it out for the latest advice and musings on the world of Windows network administrators -- and please share your thoughts as well!


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Experience - Noah Scalin
As a class, we went to see Noah Scalin's introduction of his installation of Maggie Lena Walker at the VCU Business School. Scalin is the school's first artist-in-residence, and their partnership formed in hopes of driving business through creativity. At the "grand reveal" of the installation, Scalin mentioned his motivation for subject choice. Maggie Walker was a successful businesswoman of color, and the first woman to open a bank. She represents the diverse array of students at VCU, he said.
I think the work is really cool. I'm amazed by things like this that only look right from a certain perspective - how do you even think about how to do that? It's very, very impressive. Not only the perspective, but also the color choice is challenging. Using just pieces of fabric, he had to compose a work with shading that works and looks right, and he did. Looks very difficult to me.
I don't think my work will be affected by this at all, though. While I find it interesting and impressive, I can't see myself doing anything similar in the future. I'm interested in illustration, and not very interested in color, so a sculpture (installation? sculpture?) like this doesn't apply much to my work, from my view.
I am a bit confused on the idea of an "artist in residence." What does that really mean? I assume just an artist that lives at the school and in turn makes art for them. But, then, what is the real advantage to the school? I understand the idea of merging creativity and business, but don't understand the choice to have an artist-in-residence to apply this concept.
Leave a Reply.
Kristin Hines - Student artist at Maggie L. Walker Governor's School
June 2018


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Royal LePage television
Royal LePage has been committed to helping Canadians buy and sell homes since 1913. The excellent Home Buying Series and Home Selling series of videos on the Royal Lepage web site contain a wealth of information. Click on the link below to take you directly to the videos.
Click here for Royal LePage Videoson Home Buying and Home Selling


text:
The ESX-8GT is the new name for what has previously been known as the ES-4 Gate Expander. Here is the description of the ES-4 Gate Expander:
The ES-4 is a Eurorack format module which converts a standard S/PDIF input to five channels of control voltage.
Two of the five channels are calibrated to provide over 5 octaves of 1V/octave pitch CV. The remaining three channels are general purpose outputs (for use as e.g. gates, envelopes, LFOs) and each have a nominal range of 0-10V or ᄆ5V (user selectable).
Since S/PDIF is a stereo-only format, the encoding of the five channels on to two is handled by software provided as part of Expert Sleepers Silent Way.
The ES-4 will connect to any audio device using the S/PDIF standard. This includes the digital audio output provided as standard on all recent Macs (more info here on the Mac connection).
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Village/Valley Newsmakers Podcast: Dr. Terry Rondberg
October 11, 2018
Julie Reeder talked with Omega Brain Health and Nutrition Center's Dr. Terry Rondberg who practices holistic healing and utilizes a wide array of unique services. He performs acupuncture, ayurveda, massage, mind-body medicine and energy medicine to restore health and balance to his patients. This approach perfectly blends the benefits from eastern medicine, chiropractic, modern psychology and neuroscience. It was a very interesting discussion and we thought you should hear it!