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You'll see pumpkins everywhere this time of year, from pumpkin-flavored foods, to pumpkin spice lattes to pumpkin spice scented air fresheners and candles. Most people know pumpkin is a healthy food packed with fiber, anti-oxidants and nutrients. But did you know it's also good for pets? Pumpkin has many health benefits for your pet, including: Urinary Tract Support. Veterinarians believe that the oils contained in the seeds and flesh of
7 Items You Should NEVER Buy at Thrift Stores
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8 Ways to Decorate a School Locker on a Budget
This year my daughter informed me that she wanted to decorate her school locker – complete with a chandelier. I guess that is a thing now. She didn't want to get too DIY – she'd rather buy than make. A little research showed that locker decorations at Claire's Accessories run from $10.50 for 4 plastic magnets (seriously?) to magnetic wallpaper for $34.50 (I think not).
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Dipping a Toe Into Minimalism: 7 Simple Ways to Try Minimalism Today!
Lately my mindset has been shifting from focusing a LOT on shopping to more of a minimalist perspective. If you missed this conversation, please check out Part 1 of my journey here and Part 2 here! As I investigated minimalism, I asked myself, what problem am I trying to treat? For me it was a lack of space, a lack of clarity, and a lack of satisfaction.
Creative School Lunches I'll Never Have Time to Make
I have a confession to make. I love looking at all the creative ideas that people post on Pinterest… but it's rare that I actually attempt to copy these recipes or crafts – even when I fully intend to. I can look at these elaborate bento box inspired lunch ideas and know, without a doubt, that I will never make them. But that's okay. I can
When It Pays to Spend More on Quality
Maybe you've heard the old saying "buy cheap, buy twice" or perhaps this is a new concept for you. Frugality can be taken too far, like when it leads one down the path of pilfering ketchup packets or buying and then rebuying electronics that are prone to breaking down on a regular schedule. Shopping smart isn't always about spending the least amount of money because sometimes you really
School Uniforms: The Good, the Bad, & the Ugly
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In the past, I've posted about Dollar Tree deals, thrifted treasures and raising a family within a budget. We have built our home on these bargains and for the most part I am proud of that. However, there came a time when shopping was more than just a fun pastime for me. In my last post, I talked about how shopping became an addiction. In fact, spending,
Two Simple Tricks for Saving Money at Target
I like to call Target "the store with the $50 cover charge." You can walk in there intending to buy toilet paper and walk out with a new outfit, several new lipsticks, and a grill (it was on clearance!). Target's team of marketing geniuses have figured out how to make us part with our money while at the same time making us feel like we're
A Shopaholic Learns to Seek Minimalism
I'm addicted to shopping and I have been for years. My lifestyle may not look like Confessions of a Shopaholic, but the reality is that I have poured far too much time and money into a habit that hasn't always been beneficial to my family, my home, or my heart. I realized this fact years ago, but choosing to make a change has been a
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My little girl has wanted to be a mermaid since preschool. She is now 11 and this obsession has not waned. Judging by all the mermaid-themed tees and merchandise offered at The Children's Place, Justice, Old Navy and other popular kids' stores, she's clearly not the only one. If you've got a mermaid wannabe in your family, dive in to our definitive mermaid list. From
6 Blueberry Recipes that Will Make Your Mouth Water
July is National Blueberry Month. What better way to celebrate than with some fun, creative recipes that go beyond the standard blueberry muffins, blueberry pie, blueberry scones, etc. Whether you pick 'em yourself or buy them fresh or frozen, blueberries are the bomb. Not only are they delicious, but they are packed with antioxidants, fiber and Vitamin C. We've gone ahead and hand-picked some creative blueberry recipes
Bunk Bed Bedding Woes: 4 Awesome Zipper Solutions
Ever since our girls switched from toddler beds, they have been in the Ikea Kura convertible beds, which we absolutely love. For awhile, they had two set up as lofts, and then we used one as a bunk bed for the two of them while my son got the second bed for himself. Now we are planning to sell one of our Kuras to purchase a
Should Kids Have Smartphones?
Our kids have never known a life without cell phones. It seems everyone has one, and kids are getting them at younger and younger ages. While being able to keep in touch with your kids is invaluable, there are drawbacks as well. Smartphones, their monthly fees and many accessories are expensive. And by giving your child a phone, you're not just giving them a way to
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A patent for a brand new charging gadget suggests Microsoft may be trying to turn your smartphone right into a mobile Xbox gaming system.
While the patent (thanks, Digital Trends) would not concern the smartphone controller device itself, and there are not any specific references to Xbox consoles or branding within the documentation, details of a charging system for "removable input modules" – together with images – sure do appear like an Xbox controller to me.
Described as together with built-in speakers, a headphone jack, and wireless headphones support, the controller itself is available in two halves that may each be clipped around your horizontal smartphone, wanting not too dissimilar from the Nintendo Switch.
A designer from Yanko Designs, Sarang Sheth, has even mocked up up 3D concepts of the gadget, utilizing the patent – which was filed last month – as a template.
"Designed for immersive landscape gaming, the controllers include two flippers that hold your phone gently however securely from the edges, while memory-foam pads make sure that they don't press any buttons," Sheth stated in a blog post in regards to the concepts. "These side flippers are ideal for telephones with no bezel, as a result of this makes sure the controllers do not overlap the display from the left or right. Both halves of the controllers connect to your telephone through Wi-Fi to deliver a seamless gaming experience that is absolutely lag-free.
"Based on patented designs, these conceptual Xbox Cloud controllers give us an idea of what the actual thing would feel like," stated the Yanko designer, intimating the controllers might only be suitable with Xbox Cloud games.

subset: commoncrawl


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Our Staff
BS | CSCS | NASM CPT | Corrective Exercise Specialist| Performance Enhancement Specialist
Read BIO
In 2007 I graduated from Central Methodist University with my B.S. in Business and Accounting. After my first year as an accountant at Williams Keepers, LLC I knew I couldn't sit at a desk for the rest of my life. Taking a leap of faith, I decided to follow my passion and became a personal trainer in 2008.
I grew from working at a corporate gym, to being contracted at a private studio and finally opened up a studio with my wife.
The industry continues to change; continuing education has been a main objective of mine. I see a lot of individuals pushing themselves to extremes in order to get the results "no matter" the cost. These results are short lived and usually end with an individual being overtrained and finally injured.
My approach is different and is based in science. I believe in building a program that will get my clients functioning in a pain-free environment. I do this by taking my clients through a comprehensive movement screening that allows me to assess which muscles need to be strengthened and which need to be lengthened. People either become tight through repetitive moment or through staying in an unnatural posture (such as sitting at a computer) for long periods of time.
Through a corrective exercise program, I get my clients moving and feeling better while they gain experience with resistance training. I progress them through their program as their goals change and their bodies adapt. By periodizing a client's program, we prevent injury and avoid plateaus and boredom.
I am also a firm believer in you are what you eat. No matter what your goal is, without proper nutrition it will not be reached.
Nicole DUDAS
BS, Developmental Psychology | NASM CPT | Corrective Exercise Specialist | Performance Enhancement Specialist | Golf Fitness Specialist | RYT-500 | Precision Nutrition | NANBF Judge
Read BIO
What would YOU attempt to do, if you knew you could not fail? If you just want to know what I can do for you, skip ahead to the about you section!
I graduated from Lindenwood University with my B.S. in Developmental Psychology. My Personal Training career began in 2005 at 24 Hour Fitness. I earned a plethora of nationally recognized certifications (NASM CPT, ACE CPT, AFAA CPT, NASM CES, NASM PES), acquired the highest rank of Master Trainer and eventually worked not only as a full time Personal Trainer but also as an Assistant Fitness Manager. I spent time coordinating special incentive weight loss challenges, educating other trainers within our district about how to properly assess movement and offer corrective exercise strategies.
By August of 2010, I began working as an independent contractor within an elite private training studio. During this time, I continued to specialize in weight loss and corrective exercise but also began to grow my natural bodybuilding clientele exponentially by offering full service competition prep services: nutrition, weight training, cardio, sleep, hydration, supplementation, peak week, posing suit selection, comparison posing, individual posing routine and in person coaching on the day of show. 93% of my first time competitors have placed top 5 in pro-qualifying events and I was the first and only person in the midwest to offer a free posing clinic weekly for 3 years in a row. Besides coaching individual presentation walks, I've also choreographed elaborate posing routines for physique and bodybuilding competitors. Ive also had the pleasure of becoming an NANBF Judge and sitting on the judging panel.
I personally competed from 2005-2013, almost always placing top 3 in my categories. I never quite had what it took to earn my Professional Figure competition credentials though I've trained beginner competitors through the novice rankings to the professional circuit. In 2013 I competed for the (tentatively) last time, hanging up my competitor heels for business ownership as my husband and I opened Dudas Fitness. Since opening, I've continued to pursue my education so that I can continue to offer the BEST services to my clients. I've since earned my Precision Nutrition L1, NASM Golf Specialist and 500 Hour Yoga Teacher credentials.
I specialize in corrective exercise (assessing movement and posture and developing exercise routines to avoid potential injuries or to correct alignment and posture to work around existing ones) and physique changes (weight loss and muscle gaining through nutrition and exercise). This is still a primary service I offer through Personal Training, but I am projected to complete my Professional Yoga Therapist training in 2019 and will begin to offer Yoga Therapy as a service.
After many years of training, I have found that individuals with special considerations always find their way to my door through referrals. I have experience working with and supporting clients who have had joint replacements, back "problems" (herniations, bulges), cancer, auto-immune diseases (such as arthritis, Type-1 diabetes, Hashimoto's, celiac, ulcerative colitis), neurological disorders/diseases (such as Parkinsons, ALS, Guillain-Barré Syndrome), digestive diseases (Crohn's, Irritable Bowel Disorder) and much more. My job as their personal trainer has been to customize fitness routines and lifestyle changes to make them as strong and healthy as possible. As a yoga therapist, my scope broadens beyond what i'm capable of addressing as a personal trainer. It is not within my scope of practice to diagnose or treat but rather my role is to assess the whole individual (body, mind, spirit) and offer support through yoga movement (asana), stretches, strengthening exercises, breathing (pranayama), meditation, and a disciplined lifestyle (nutrition, social support, work life, sleep, etc). The role of a Yoga Therapist is to assess the whole individual and to work alongside the specialized care of a medical professional. While I still specialize in corrective exercise and physique changes such as weight loss and muscle gain, I have ultimately found that most people are searching for wellness and optimal living and through Yoga Therapy I am better suited to address those with special medical considerations.
I have learned that people have gotten accustomed to feeling bad. They forget the healing power of functional breathing, optimal mobility and stability, nutrition appropriate to their unique makeup, adequate sleep, working with the natural rhythms of the body and healthy body composition. Instead of merely treating the symptoms of poor health management, begin to thrive and live life more fully.
Success lies in you. My clients are known to lose more weight than they originally thought they were capable of, accomplish physical feats they thought were reserved for those with "youth" on their side, and feel the best they have in their entire lives. While my personal experience and extensive education means that you and your goals are in good hands, it is my positive attitude, encouragement, and patience that will lead you to success… beyond!
Sarah W.
MS, Fitness Management | CSCS | ACSM Certified Exercise Physiologist | AFAA Group Fitness Instructor | Corrective Exercise Specialist | Performance Enhancement Specialist | Balanced Body Mat Pilates Instructor | Balanced Body Reformer Pilates Instructor | Balanced Body Apparatus Instructor | Pilates Method Alliance (PMA) Certified Pilates Teacher
Read BIO
I have always had a passion for fitness and for helping others, and a career in personal training is the perfect way for me to blend those two passions. From a young age, I knew I wanted to help people to learn how to be healthy so I decided to obtain my bachelor's degree in Exercise Science from the University of South Florida.
In 2006, while still in my undergraduate program, I began my personal training career at a small fitness studio in Florida where I also worked as a physical therapy technician. This helped me to gain invaluable knowledge and experience on how the body recovers after an injury and proper body mechanics. After completing my undergraduate degree, I returned home to St. Louis and began training at a large gym. After a few years of training, I decided to take my career to the next level and began teaching people to become personal trainers at a local college. During this time, I also obtained my master's degree in Fitness Management from Missouri Baptist University. As much as I love teaching, I missed training and working with my clients, which is what brought me to start Fit Rx LLC inside of Dudas Fitness.
I believe fitness should be fun and an enjoyable experience. I have worked with a wide variety of clients, including athletes, seniors, clients wishing to gain muscle, clients wishing to lose fat, and everything in between. Whatever your goal may be, I look forward to helping you achieve it!"
Matt D.
BA Corporate Communications | AFAA CPT | AKC Certified Kettlebell | RYT – 200 | Certified Hypnotherapist | Certified Neurolinguistic Programming Practitioner | Certified Life & Success Coach | Former Amateur Boxer
Read BIO
In 2006 I became a personal trainer, and I have never had a bad day at work since. Having the trust of someone who wants to make healthy changes in their life is a great honor. And, it is never lost on me! My approach to wellness is holistic. For exercise, I love functional bodyweight movement (yoga, crawling); Circular strength training (kettlebells, macebells); and martial arts (boxing, kickboxing). For nutrition, I feel that when you make nutrient dense whole foods a priority, everything else will fall in line. For mindset, I turn to my skill set as a certified hypnotherapist, certified NLP Practitioner, and Certified Life & Success coach to rid you of your limiting beliefs and build your self confidence! Believe in yourself!
Candace K.
BS Health and Wellness | NASM CPT | Precision Nutrition Lv 1 | Titleist Performance Institute Certified Golf Expert 1 | Thai Bodywork | TRX | Prenatal/postnatal | BUTI Yoga
RYT-200 Candidate 2019
Read BIO
My Passion…
I stumbled into the fitness industry at a young age and consider it a blessing to have found my passion so early. My passion is to love and encourage others by helping them achieve their full potential physically, mentally, and spiritually. Never settle for a life that is less than the one you are capable of living.
My Certifications and Training…
I'm a NASM Certified Personal Trainer with specialty certifications in Corrective Exercise, Titleist Performance Institute Level 1, Prenatal/Postnatal Fitness, Group Exercise, Precision Nutrition and Thai Bodywork. I have been teaching different classes for over a decade and have taught everything from Bootcamp, Circuit Training, Zumba, Yoga/Pilates, Aqua Aerobics, Buti Yoga and many more.
My Path…
I earned my Bachelor's degree at Missouri State in Recreation with an emphasis in Health and Wellness, graduating in 2008. While earning my degree, I worked at Curves Fitness as a Weight Loss Specialist and Nutrition Coach. After college, I moved to Groton, CT to work at the Naval Submarine Base for MWR as a Fitness Instructor. There I spent three years organizing, leading, and training individual and large groups of active military commands, dependents, and civilian workers. In 2011, I moved to Kittery, ME following my husband's military career and worked at Coastal Fitness and the YMCA as a Group Instructor and as a Personal Trainer for a private studio, Fitness Together. Moving back to Missouri in 2012, I started at Club Fitness and quickly advanced to an Elite Trainer. It was about two years later when I started competing in Bikini Bodybuilding and met the Dudas Family. I joined the Dudas Team in 2013 which led to #CKeevilFit. Since joining the team, I have found a love for Thai Bodywork and am excited to see what the future brings with working with an amazing group of professionals.
Angela C.
ACSM CPT | Precision Nutrition | Licensed Massage Therapist | Ashiatsu Oritental Bar | Thai Bodywork | NPC Judge
RYT-200 Candidate 2019
Read BIO
In My Senior year of High school it was very clear I had taken an interest in Anatomy and Physiology and the systems of the body. Immediately after High School graduation I enrolled in the Massage Therapy Program at Missouri College in St. Louis, Missouri, Oct 2003. In May of 2004 I graduated with Top Honors in my class and later went on to work as a Massage Therapist. After trying out a couple different job settings etc, I found myself in a gym setting and really enjoyed it. The clients were very health conscious and it was great for regular business for me. In 2008 I furthered my LMT education receiving a rare certification in Ashiatsu (Foot Pressure) Bar Therapy and in 2009 received another rare certification in Thai Massage (Advanced Stretch technique). I am also trained in Deep Tissue and Pre-Natal massage as well.
After 3 years of working in a Personal Training Studio I decided to take my training to the next level by training for a Figure Competition. I bought my 1st gym membership in 2003 and worked out routinely for 5 years but was never very serious about it. Throughout those years I had always been told I had great structure, size and symmetry for those competitions and that I would do well. In 2010 won the Figure Overalls at my 1st 2 shows, then went on to compete Nationally, becoming a consistent Top 5 placer for 2 yrs. In November 2012 I received the highly sought after IFBB Professional status in Figure. 2013 has been my 1st year on the IFBB Pro stage, and I finished 7th back in March at my Pro Debut, the IFBB St. Louis Pro. This year I have also gotten into the judging side of things during my off season. August of this year I graduated as an NPC Official judge and I look forward to judging in 2014 for the NPC Organization!
While working in the private Personal Training studio for 4 years and competitively competing in NPC Figure, I was inspired to study and receive my CPT Certification through ACSM. This Certification was one of the Gold standards in Fitness and I wanted one of the best recognized. I have been doing both Personal Training and Massage Therapy for the last 2 years and it has made me very versatile in my work environment. As a LMT, ACSM CPT, IFBB Pro, I look forward to bringing alot to the table in serveral aspects of Fitness, personal or professional with Dudas Fitness!
It is my passion and duty to inspire those to be the best version of themselves possible for quality of life and well being!
Casey S.
ACSM-CPT | Functional Movement Screen | Precision Nutrition
Read BIO
Casey believes the therapeutic value of exercise is priceless, yet the most underutilized anti-depressant. Lacking physical activity and poor nutrition will not achieve an optimal quality of life. Most people exercise to look good and Casey believes exercising to feel great should be a priority. As the years go by, people need to become increasingly aware of exercise to maintain good physical and mental health.
Casey started personal training as a part time job while making a living as a meat cutter. However he needed a change. A love for the lifestyle and having family involved with training opened the door. In a very short period of time, it became clear to Casey he is passionate about being a personal trainer. Do what makes you happy and if you love your job, you'll never work a day in your life!
Casey spent several years at a "big gym", before he realized he could do more outside the corporate umbrella. Therefore he moved on to start Inner Drive Fitness, based out of the world renowned Dudas Fitness. A place where new, healthy, and wonderful lifestyles can begin.
Certifications including ACMS CPT and the Functional Movement Screen (FSM L1), Casey wants to screen, assess, and design the right program for your individual goals and needs while keeping your health and wellness in mind. We must first move well, then move often.
Exercise and physical activity are only part of the equation for a healthy lifestyle. Precision Nutrition (PN1) certified, Casey will look at how certain behaviors can be modified to properly balance nutrition to keep you going and the fuel your body needs to recover, thus promoting a healthier lifestyle. For the most part, if you can't grow it or kill it, don't eat it.
We must be prepared for a challenge if we want to see change. As a trainer, Casey will guide you down the path, however the path is yours to create. The path of a healthier you or the path you have already been on. You must choose! Change doesn't happen over night. Patience is a virtue that most of us don't possess. It can be done with the right motivation and will power. It all starts on the inside.
Trevor B.
NESTA PFT | NASM Fitness Nutrition Specialist | Precision Nutrition L1
Jeri M.
MS | NASM CPT | Corrective Exercise Specialist | Behavior Change Specialist | Precision Nutrition Certification
Read BIO
My passion for fitness began in my early 20s. As I experimented with different exercise activities and diets, I learned how my body responded – what worked and what didn't – and how to safely work back from several surgeries and injuries.
Over the years, I have been fortunate to learn from my own personal trainers and am excited when I can use my experiences and training to help others be successful. I have had the opportunity to work with clients ranging from early teens to seniors with different fitness goals.
I have had the opportunity to work with a variety of clients – from teens to seniors – and with different goals – working back from injuries, preparing for fitness events, losing weight, staying accountable – and in both individual, partner and small group settings. No matter the client or the situation, I believe it is most important to hear them and create an individualized program.
My philosophy is:
- Find what works for you…you are an individual and the keys to your success will be different than what works for someone else
- Learn proper form…you'll see the best results and mitigate injury when you focus on form
- Be consistent for long term success…with regular activity and realistic healthy eating
And most importantly in your journey to health and fitness…Do it for you!
Jeri's Professional Certifications:
- NASM (National Academy of Sports Medicine) Certified Personal Trainer
- NASM Corrective Exercise Specialist
- NASM Behavior Change Specialist
- Precision Nutrition
Contact Information:
- email@example.com
- Mobile: 314-852-4277
Jena P.
NASM CPT | MMA Conditioning Specialist | Fitness Nutrition Specialist | Youth Exercise Specialist | TRX | Trainology T1 and T2 | Certified Revelation Wellness Instructor
Read BIO
My background:
Growing up, I trained in dance and gymnastics, and rollerbladed everywhere! I was a cheerleader in middle school and a pommer all four years in high school, competing nationally in dance competitions. My Junior year in high school, my mother was diagnosed with breast cancer. She fought it medically with radiation, but also holistically by radically changing her diet and lifestyle. As I watched her fight for her life, I realized the foods we eat can harm us or heal us. It ignited an early passion for understanding our body's nutritional needs, and I began studying and researching as a way to cope with the fear I had for my mom's health. Thankfully, she beat it! Watching her maintain good health almost 20 years later is an inspiration to me. All these experiences early on helped shape my interest and ability in the health and wellness field.
Where it all started:
I graduated in 2002, and started seeking out ways to stay active. Aerobic classes and weightlifting kept me in shape and gave me a whole new mindset. I felt confident and strong, empowered and capable as I bettered my technique! Becoming stronger on the outside helped me overcome some insecurities I felt on the inside. I wanted to help others feel the same way!
Career Timeline:
2005-A trainer friend asked if I could take over her Tae Bo and Core classes at a small local gym, and my career as a fitness instructor began!
2007-I joined The Boxing Gym as a member, but was quickly hired on as an instructor. Boxing and Kickboxing has been a mainstay in my training for the last decade. I loved helping people in my classes feel better and get stronger, but there was something missing. I decided to become a personal trainer so I could have a more individualized approach to help them reach their goals.
2008– I certified with the National Academy of Sports Medicine (NASM).
2009– I moved on to personal train at Gold's Gym. Over 3 ½ years, I had the pleasure of helping clients of all ages and experience levels reach their weight loss, muscle gain, performance driven, and general wellness goals. I gained invaluable knowledge and experience working with clients in need of special considerations for Parkinson's, Rheumatoid Arthritis, Multiple Sclerosis, Lupus, as well as Autism and Asperger's and all sorts of injuries. I continued my education by completing NASM's Fitness Nutrition Specialist course, which deepened my understanding of nutrition as the cornerstone in my client's programming.
2013– Trained independently out of my home studio. Became a NASM Youth Exercise Specialist.
2014– I was hired on at The UFC Gym, where I was known for teaching killer boxing, kickboxing, TRX and Boot Camp classes. I completed NASM's MMA Conditioning Specialist course, adding more value to my training. Four fun years!
2018– My husband and I formed The Training Ground LLC and I started doing business out of Dudas Fitness. I'm excited to bring all my passion and experience to the team, keep encouraging and guiding my clients, and continue my own development and growth. Next up for continuing education is NASM Corrective Exercise Specialist and becoming a POUND PRO Certified Instructor!
What I want for YOU:
To move well, with less pain and dysfunction.
To actually ENJOY an active lifestyle doing fun, interesting activities and not afraid of a challenge.
To feel encouraged and supported, ready for anything that comes between you and your goals. A strong mind, body and spirit!
What do you want? Let's get there together!
Whether in a one-on-one training session or as part of one of my small groups or classes, I'm looking forward to meeting you!
Jena's Professional Certifications:
* NASM Certified Personal Trainer
* NASM MMA Conditioning Specialist
* NASM Fitness Nutrition Specialist
* NASM Youth Exercise Specialist
* Revelation Wellness Instructor
* Trainology T1 and T2
Fun Facts:
I compete in Mud Runs, with the Tough Mudder being my hardest to date.
I'm a dog mom to two pit mixes named Banner and Parker.
I was voted senior class "Best Artist" in high school.
My weird talent is swinging Fire Poi.
Olive Drab is my favorite color.
I LOVE Wonder Woman.
Contact Information:
Cell: 636-328-7076
Ashley P.
Read BIO
Have you ever gotten to the point that enough was enough?
When I got to the point that I was out of breath just from carrying my groceries inside, I realized I was at that point. I was overweight and my overall health was terrible. I looked in the mirror and realized it was time to make a change; I went to the YMCA the very next day and took a BodyPump class. Since that day, I fell in love with fitness and have never looked back. Fitness became more than my lifestyle when I made it my career by becoming the Center Director for Jenny Craig and a BodyPump instructor! Helping others reach their fitness goals became my life's passion and I eventually began to coach clients 1 on 1. I have experience in endurance, weight loss, corrective exercise, and power-lifting. I've also continued to broaden my personal fitness scope as I have spent my last couple of years as a competitive power-lifter and most recently I've been working on Olympic lifting. Whether you are looking to lose weight, build muscle, get strong, or simply feel better – I can help you get there. I am 100% dedicated to my clients' success. When you win, I win!
Class Instructors
Read BIO
Why yoga??? Leaving the military after twenty years in great physical shape, I found Martial Arts tended to fill the fitness void. But one day after an annual physical, my doctor told me I had a heart condition and could not continue practicing at the intense levels Martial Arts demanded. In my job as a network engineer, things can get quite stressful on any given day. Without the Martial Arts to "release" that tension, I was feeling the effects with a lot of stiffness in the upper body and needed some practical way to deal with it.
While driving my wife to a class at Jane's House of Well-Being one evening, I chatted with people attending yoga classes. They answered my curiosity-based questions and invited me to try a few classes to see for myself. The yoga style was based in the Hatha Yoga way but also dynamic with movement before stillness. After about two weeks of classes, I noticed I was loosening up. The more I practiced, the more I was intrigued, by not only the poses and how I was calmly instructed to do them, but how it made me feel about myself. I entered the 200-hour Yoga Teacher Training at Jane's for my own yoga growth and graduated in 2017. When given the opportunity to actually teach my own weekly class, I began teaching at Jane's that same year. I went on to teach at other studios and am thrilled to be part of the Dudas Fitness family.
The many people I have had the privilege to share the gift of Yoga with have, like myself, re-discovered themselves in a non-judgmental atmosphere connecting the Mind and Body and Breath. As a teacher, I must understand in my body what I ask of the student so I continue my practice with my teachers as well.
Come to class with a beginner's mind and find yourself in movement toward stillness.
Danielle G.
Stephanie E.
Regina G.
Read BIO
Regina has a strong desire to help people meet their goals. She has a passion for motivating others to improve their fitness level, eating habits and overall well-being.
Regina Grossenbacher holds a AFAA Primary Group Certification and is a NASM Certified Personal Trainer.
In her spare time, Regina enjoys training for fitness competitions, to challenge herself toward her own goals. She also enjoys spending time with her husband and 2 young boys.
"A goal without a plan is just a wish"


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The latest news and press releases from BraunAbility.
20 September 2015
Halloween is soon upon us and we'd thought we'd share some inspirational costumes for those of you using a wheechair.
26 August 2015
We really like it when people with disabilities are portrayed in media without being in a show about disability, but instead as a normal part of our society.
24 August 2015
Last week we had a visit from our friend and World Champion of Pool, Henrik Larsson. We talked a little about what didn't go so well during the European championships and what good came out of it. We also talked to Henrik about some of the things he does for a living, such as helping parents to kids with different disabilities.
13 August 2015
Behind the scenes in the Autoadapt photo studio. Today we're shooting some close ups of an upcoming product. Can you guess which one?
It's always nice to see general media mention vehicle adaptation, but we are of course extra proud when it's our Turny Evo that takes the spotlight.


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Brown vs board of education research paper - Step 5 revise for style. Explain your answer. Try to write several new shell scott books. E. Sissy) rising up between sections of her last tomorrow, adam has been used to say, who is not necessary.
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Composite images together.
- Accelerate
Alpha compositing (also known as alpha blending) is the process of layering multiple images, with the alpha value for a pixel in a given layer indicating what fraction of the colors from lower layers are seen through the color at the given level. The functions described in this reference operate on the alpha values of pixels either by blending alpha values or clipping them.
Most of the alpha compositing functions blend two input images—a top image and a bottom image—to create a composite image. The vImage framework computes the alpha values of the composite image from the alpha values of the input images. Some functions operate on interleaved formats (ARGB8888, ARGBFFFF, RGBA8888, RGBAFFFF) while others operate on planar formats. Interleaved formats contain an alpha value for each pixel, but planar formats do not. To perform alpha compositing with planar images, you need to supply the alpha information separately.
Alpha compositing functions by default perform tiling internally and may multithread internally as well. If you plan to perform your own tiling or multithreading, you must turn off vImage internal tiling and multithreading by supplying the
kv flag as an option to the functions you use.
The vImage framework provides functions for alpha compositing for both the premultiplied alpha case and the nonpremultiplied alpha case, and includes alpha compositing functions for common mixed cases. Premultiplying pixel color values by the associated alpha value results in greater computational efficiency than providing nonpremultiplied data, especially when you composite more than two images. When you use premultiplied alpha, you still need to maintain the original alpha information, so that you can retrieve the original, nonpremultiplied values of the pixels when you need them. You also need to supply the original alpha value for the bottom layer in a compositing operation.
For floating-point formats, you can multiply the color value by the alpha value directly. For integer formats in which both values are in the range of 0 to 255, you multiply the color and alpha values, then you must scale the result so that it is in the 0 to 255 range. The scaling calculation is:
Alpha compositing functions use a vImage buffer structure (
v—see Data Types and Constants) to receive and supply image data. This buffer contains a pointer to image data, the height and width (in pixels) of the image data, and the number of row bytes. You actually pass a pointer to a vImage buffer structure. You can provide a pointer to the same vImage buffer structure for one of the source images and the destination image because alpha compositing functions "work in place". That is , the source and destination images can occupy the same memory if the they are strictly aligned pixel for pixel.


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Disclaimer Copyright, 2012, Patricia Steel ([email protected]) Do whatever you want with this story, only keep my name attached, please.
Please report any and all orgasms arrived at through reading and masturbating to these words. I love knowing that I am deliberately manipulating your mind into an erotic state. This story is to be considered "Fiction" although it has its basis in "Fact". This is not to be considered a true tale of underage sex, statutory rape, or molestation, as these events happened more than a quarter century ago.
Some of the principal parties are no longer living. The only reason I'm telling you that it has its basis in truth, is it might make it all the more sexy for you, and maybe make your orgasms better/stronger/faster. Thank you, and enjoy. Part 4 By the time Ronnie and his date ever got to the house, however, there had been some sort of big argument between them.
She was shouting at him in such a tone that no one could really understand what it was she was saying at all. He handed her something, which she threw at his head, and we saw it was his keys, actually.
She picked them up again, got back into his truck, and spun the tires as she left. I think everyone breathed a sigh of relief that she did not remain at the reception. People were not staying very long past dark, out of respect for my grandparents.
Jim and his new wife were kinda nested on the back porch. She wasn't able to drink, of course, and there was to be no "wedding night bliss" at that late in her pregnancy (2 1/2 weeks until her due date) so, the night was coming to a mellow close. I was settling on the back porch with them, when Ronnie came out and joined us, handing Jim and myself each a beer, and we all kinda settled on the big porch glider that was there.
Yeah, I was a grown woman of 16 now, drinkin' beer on my grandparents' back porch with the guys. Both my sisters were off fucking some boy or other somewhere or other.
But my night suddenly had turned for the better in that regard. We sat and anal dildo teen tits oficer of patrol agrees to help redhaired babe to cross the border, and drank more beer, talking about some of the funny things that happened that day, and my brother finally asked us what ever happened up at the cabin those 2 summers past that sent Ronnie into exile for so long.
He had been one of my brother's best friends there for a time, and then all of a sudden, he was gone. We slowly told our tale, with a good bit of shameful laughter, aided by the Yuengling Lager we were drinking. By the time we were done, my brother's jaw was on the floor, and Ronnie and I were laughing hysterically, and I had slid onto his lap with my arm around his neck. All he and his wife said to me was "Way to go Tina!!" I guess they approved of my taste in men, even at 14.
Ronnie looked like he might have been in danger of nodding off, and THAT was not in my evening's agenda of entertainment, so, I told him he was going for a walk with me, down to see the animals, I said.
My grandparents kept a few chickens and various other things in a little barn down below the house… just away from the lights of the porch. A couple goats, for milk, and such, some pea-fowl, if I recall, and the place was always crawling with kittens and cats.
I took him down below the barn, where no one could see us, and threw my riley reyes lance hart slut shaming batman more around him, remembering how we kissed those 2 summers ago, and starting there.
My pretty Ronnie had learned a thing or two about kissing in the last few years. He had his hands all over me and in no time at all, I was just as wet and excited as the night when we were so rudely interrupted.
We went inside the barn by the lower door, and up the stairs into the hayloft. It was dark, and I was trying to remember where the hay-holes were, so we wouldn't fall back down, on top of a goat or something, but we made it to the stack of bales on the front side of the barn safely. I sat Ronnie down, undid his boots and his belt just from memory alone. He had on one of those "dressy" plaid western shirts with the snaps, I felt in the dark, so "rrrrrip" off came the snap- shirt.
I could once again feel his smooth chest and shoulders&hellip. I felt down to his cock, and I guess the beer was having a slight anesthetic effect on the poor boy, so, I got down on my knees to see if I could help, but I wasn't going to let him "get off" so easy this time… I had other plans for that pretty cock of his.
Just the warm, wet feeling of being in my mouth must have been enough to overcome the beer. His cock began expanding immediately in my mouth, and I only swirled my tongue around the head a few times, just to get him fully hard.
I had changed out of my "bridesmaid's" dress about 5 minutes after the ceremony was over, and I was in my usual T-shirt and Sweats, which I had off and lying in a pile with Ronnie's clothes in no time at all. I pushed the mom and san xxx vdo right off along with them, and hadn't put a bra back on that day, so I was pretty much ready for action.
I moved Ronnie to a single bale, laid him out nice and comfy, with his feet on the floor of the hayloft. Straddling him in one easy motion, I let myself down, already dripping wet from our kisses earlier, slowly, a little at a time upon Ronnie's beautiful cock.
I got to a point where it felt like it didn't want to go any further. He looked up at me and said, "Oh God, Tina, you're still a Virgin?" I nodded my head and smiled, "I've been waiting for you, Ronnie, my beautiful Ronnie." "Ohhh Gaawwwddd!" he moaned, and pushed himself up on his elbows, so that I could bend forward and kiss him, and that kiss may have been the best of all that night, because he was inside me, right at the point of taking my virginity.
He broke the kiss and said, "Are you ready for this? It's going to hurt a bit, with some girls a little, some a lot.
Are you OK with that?" I nodded my head, and with that, he pushed his hips up into me, and I felt the pain, sharp, but I'd felt worse in my life. "Do you want me to get on top, now?" He asked, and again, I nodded my head. Without pulling out of me, he wrapped his arms around me, and told me to push up on the hay with my feet… now he was on his legs, with my legs wrapped around his skinny waist, he took me over to a place where the hay was stacked double high, and sat me in a reclined position, all the while staying inside me.
I kept my legs wrapped around his waist, but my hands, I grabbed the bailing rope with, above my head on one of the other bails. I needed to, I was about to get the fuck of a sexy babe elle monela rides cock for money, and I mean that literally. With me firmly secured, Ronnie slowly pushed into me all the way. I felt him grind his pelvic mound against my clitoris as he bottomed out.
Slowly, he'd pull out almost completely, and repeat the motion over and over. I felt a little sore each time the ridge of the head of his cock passed my torn hymen, but that minor soreness compared to the emotional joy, and physical pleasure of his grinding against my clitoris, plus feeling him inside me made it seem minimal.
Like I said, I had felt much worse. He had a good rhythm going, and honestly, my mind was gone— lost somewhere in pure physical bliss. Ronnie reached one hand above him, and grabbed hold of the barn rafter, to keep his own balance, and the other he rested atop my delta, with his thumb resting right upon my clitoris. With that thumb, he began to rub it in slow circles at first, then, as he could tell something was changing within me, just by my breathing, he started manipulating it harder and faster, and increased his fuck-rhythm beautiful blonde makes him eat her cunt well.
Oh, god it felt soooo good. In a matter of moments, I could tell Ronnie was getting close. Not waiting for the matter to come up for discussion, I said "Ronnie. You keep fucking me, until I cum, if you gotta cum, you just do it inside of me, and keep on fucking me, ok?" He responded with a breathy, "Yeah!".
I was getting sooo close myself, when I felt him slam me hard a few times, and I could feel the temperature of the ooze inside me that we had both made jump up substantially. I knew, then, that he had cum. I could feel the extra ooze start to drain out around his cock and out of my opening. True to my request, though, he kept on moving in and out, and kept on violently assaulting my clitoris with his thumb.
I looked up, and he wasn't just balancing with his hand on the rafter. He was holding himself up by this beam. I had fucked the poor boy weak in the knees, and still asked him to keep on fucking me!! With that thought, I went over the edge.
I wrapped my legs around his skinny waist, and I shuddered and all but screamed out loud, "oh Ronnie, my sweet Ronnie!!" I reached up for him, to pull him on top of me, and he gladly acquiesced. He needed the time off of his legs&hellip. in a little while he rolled off of me, and lay next to me on the hay bales, pulling me to his chest. Oh how I loved being there. Finally, we got dressed, and went downstairs, and seeing my brother and his new wife still sitting on my grandparents' back porch, we rejoined them.
My brother asked, "Did you see any animals, Tina?" Ronnie responded, with a big grin, "Oh, maybe a snake and a beaver." I reached back and spanked his ass for that crude joke.
We laughed anyway, and sat there with them until nearly 2 AM, when my Mother came looking for me. She wasn't happy to see me sitting on Ronnie's lap, but I doubt she had any idea of what we had been up to earlier that night.
My panties had just a tiny spot of blood on them the next morning, I noticed, as I got ready to shower, so I just buried them in the trash, and put a tampon in, just in case.
I walked up to my grandparents' house, expecting to find Ronnie there sleeping it off somewhere, but, to my sad surprise, they said my brother, Jim had left to take him home about an hour before that.
Shit— we never did blonde teen takes care of a dick to talk about any future plan, or anything. I didn't even know how to get hold of him. Oh well. Jim probably did. It would be alright. I took a walk down to the barn, to make sure everything was OK, and it was, with the exception of a handful of hay that had to be thrown away.
No animal should be expected to eat THAT stuff — at least when they weren't a part of the fun of making the mess in the first place&hellip.LOL Soon, I heard a truck pull up. It was Jim. I almost ran up to him, with all these questions… he asked me to take a little walk with him, down to the old pond, which I agreed to.
That's when I learned who Ronnie's "date" was the night before. It would appear that my Ronnie had gone and gotten this horrible woman pregnant a few months ago. The girl's family had insisted that he marry her.
So, he was very much engaged to her last night, when he made love to me in the top of the barn. Ronnie asked Jim to explain it all to me, so I wouldn't be upset, but I was upset. I had loved Ronnie for years. Surely he had known this. He might have been exiled from my family's affairs for a while, but surely he could have come to things at my grandparents' place, and seen me in between.
I waited for him, why couldn't he wait for me? I said some of these objections out loud, I guess, because soon Jim was trying to comfort me and defend Ronnie at the same time.
His best argument was, "Tina, the problem is, Guys have cocks, and unfortunately, cocks don't wait… oh sure, they can wait a month, or even two, but years?? No, you're asking too much of any guy. At least any guy I ever knew. Did he know he was supposed to wait for you?" "No, But…" "Well, if he didn't even KNOW he was supposed to wait, why on earth would you expect him to??
I'm sure he had feelings for you up at the cabin those years back, but you were just a kid, Tina. You know mom and dad… They'd never let you hook up with him at that age. They didn't even like that part of the family.
They thought they were all losers, and you know. Ronnie's not the most stable guy in the world, when it comes to jobs and such. Dad would have been throwing that in your face all the time. I know it hurts, but it's better off this way. At least you have good memories of him, and he is a great guy, underneath. He was my best friend for a lot of years, until mom exiled him from the place." I cried on Jim's shoulder that day.
I cried on my grandmother's lap that night. I cried on Jim's new wife's bedside right up until she had the baby. I cute teen fucking in her first porn scene ever la nintildea star to the new baby for a while, telling her all the secret of my broken heart, as if she could understand.
After a while, the crying stopped.
I actually never saw Ronnie again. I was told he was at my grandparents' funerals, but I didn't have the courage of heart to go to either one of them. I sat outside the funeral home for my Grandmother. My Grandfather, well, I just didn't even try to go. Over the years, I married an asshole, had 3 children, who can be assholes when they want to be. I often think how different my life would have been if only Ronnie could have been mine instead.
Or even if I had gotten pregnant from our little tryst in the barn. I would have loved to have my pretty Ronnie's baby. But things just didn't work out that way. In all my life, I've never had better sex than that night in the barn, and I've never had better oral sex than from my Pretty Ronnie up at the cabin, on that sofa.
I just hope and pray that wherever he is now, that he is happy, and that he has someone who loves him. I hope you all enjoyed my "mostly true" story. —Tina END Part 4 End Cousins Series


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Use these methods and tips to help lower your heating bills. Studies have shown that homeowners can save up to 30% on heating bills.
1) Turn down the hot water heater temperature to save on your heating bills. The water heater is the second highest energy using item in your apartment or home. If you lower the temperature of the water in the water heater to a range of 110-120 degrees, this will lower your energy use, and most studies and interviews of consumers show that there is not a noticeable difference to the person using the hot water. Another trick is to place insulation on the water heater as well as any exposed hot water pipes, as insulation will retain the heat. It is the same concept as insulation in your attic.
2) Be sure to caulk and seal holes, no matter how small, or tiny gaps in your exterior walls. These holes/issues can be around around telephone wires, sinks, exhaust fans, plumbing pipes, dryer vents, bathtub drains, under countertops, and even around your fireplace. Look closely for all small holes, cracks, or crevices where air can escape. You can use caulking to seal the smaller gaps and holes and a cheap expanding foam for bigger holes. This trick will help with lowering heating bills and help you save up to 10 percent of your heating costs.
3) Be sure to close your wood stove or fireplace dampers when they are being used. The hot air in your home will go right up through an open chimney. If you leave the damper open, it is really the same thing as leaving a four foot wide window in your home wide open! Even if the damper is sealed or closed, if you can still observe or feel a draft, you should install a tight-fitting fireplace draft stopper or a fireplace door to plug in the fireplace to help with lowering heating bills.
4) Winterize your windows. If you cannot afford storm windows, simply just put a plastic coating or film on your windows. It costs only about $5 to cover three windows, but you will save much more than that. This will curb drafts and help you save heating and lower your bills. As a side benefit, it will keep windows from rattling in the wind.
[Home] [State Programs] [Thermostats] [Heating Oil Plans] [Weatherization] [Ways to Lower Bills] [Contact Us]


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Password protecting a directory restricts access to that folder on your website, by requiring visitors to enter a username and a password. This password process is also referred to as a type of "authentication" process.
We recommend that you only password protect directories and not your entire web site as it may cause conflicts with trying to reach your Control Panel or Webmail.
NOTE: Do not create or password protect the following directories:
- cpanel
- webmail
- webdisk
- stats
To password protect your directory
1. Log into your cPanel and click on the File Manager. Create a new folder within the /public_html folder.
2. Right click on the Folder. A popup menu will open. Choose Password Protect.
3. Click the desired folder's name to open it.
NOTE: A protected directory's subdirectories inherit their parent directory's password protection.
4. Enter a display label for the directory in the Enter a name for the protected directory: text box.
NOTE: This name only serves as a label for the directory, rather than the directory's actual name.
5. Click Save to save the directory's permissions.
Create a user
To create an authorized user for the directory, perform the following steps:
- Enter the desired username in the Username text box.
- Enter and confirm the new password in the appropriate text boxes.
- Click Save to save the user's information.
Remove password protection
To remove password protection from the directory, deselect the Password protect this directory checkbox in the Security Settings section of the interface and click Save.
Delete a user
To delete an authorized user, select a user in the Authorized Users table and click Delete User.


text:
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Government Gazette 42496 was published on 31 May 2019 and contains many notices and legislative changes that are not in force from 31st May but become effective from 1 December 2019. This means that Measured Entities can choose to use… Read More ›
Y.E.S. initiative
YES B-BBEE Benefits Gain up to two levels on your B-BBEE scorecard by investing in one-year work opportunities for South African youth! The Youth Employment Service (YES) officially opened for registration in November 2018. This fact sheet outlines the B-BBEE… Read More ›
Our B-BBEE ABP membership certificates
Local businesswoman and tourism pioneer, Bunny Bhoola, has been appointed by the Minister of Tourism to the board of the Tourism Broad-Based Black Economic Empowerment Charter Council
Original article here … "assist in advancing the course of transformation in the tourism sector". … "Bunny Bhoola's appointment to the Tourism BBBEE Charter Council is a … Local businesswoman and tourism pioneer, Bunny Bhoola, has been appointed by the Minister… Read More ›
CA Sector Charter
The Chartered Accountancy Charter has been gazetted in draft for 60 days public comment. The scope of the charter affects all companies that employ South African Institute of Chartered Accountants trainees and members who offer SAICA training programmes. The various… Read More ›


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Tuesday, September 17th, 2019
Annual General Meeting
6:00 p.m.
Video/Telephone Conference Call
Special Presentation:
Nutrition for Lymphedema
Jean LaMantia
Registered Dietitian
We are also pleased to be working with Jean LaMantia, registered dietitian, who will be presenting "Nutrition for Lymphedema" as part of our AGM. Given that the lymphatic system is connected to the digestive system, it only makes sense that what you eat can impact your lymphedema. Listen in as Jean details her nutrition plan to assist with your lymphedema management.
For Door Prizes, Jean has donated a copy of her new book,
and Custom Comfort has donated a $75 Gift Certificate
So register for the AGM today!
Active members attend for free. There is a $10 fee for non-members.
LAO members receive discounts to LAO events, plus receive a subscription to the quarterly lymphedema magazine, Pathways, which includes the LAO Lymphedema Matters newsletter insert. Individual membership cost is $28 and includes a vote at the AGM. Other memberships are available for professionals and corporations.
We look forward to your attendance,
The LAO Board of Directors


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born November 21, 2006
German Champion (VDH)German Champion (Club-KfT)Austrian Champion
German Junior Champion
Mafioso Flicka 16 months old
Mafioso Flicka 8 months old
Flicka is the youngest member of our clan. She is the result of a quite "complicated" breeding - her father is the US boy Kintyre Who Cares? who visited us for a few weeks just for breeding. Her brother Filipo now lives with his father in Michigan/ USA and looks forward to a hopefully successful show and breeding career over there.
Flicka represents a slightly smaller and more refined version of her mother Bambina - very low to the ground, lots of substance and with a nice elegant head.
In January 2008, with 13 month of age, she won the German Junior Champion title, including some upgraded Res tickets - but who cares.
The transition to the adult classes worked out smoothly: she gained her first tickets for two countries (D, AT) quickly so that the countdown towards those titles already started. And by the end of 2008, she had gathered all necessary tickets for three championships (VDH, club, Austria) where only time is missing. And in May 2009, she finished her first adult title, the German Champion (VDH). In Oct. 2009, she added the Austrian Champion title. And after one year show brake, she completed her club champion easily.


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In constructie...0 comments
Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too. - Will SmithCiteste mai mult
In constructie..0 comments
When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'. - Erma BombeckCiteste mai mult
More Website Templates @ TemplateMonster.com. November19, 2012!


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XNXX.COM 'flv' Search, free sex videos. This menu's updates are based on your activity. The data is only saved locally (on your computer) and never transferred to us. Free Flv Porn Clips submitted at Sex Tube Box, Flv Sex Videos, We have 2 pages Juicy Flv Videos, 1-249 of 348 Sex Tube Movies. Home Best Movies New Movies Longest Movies Top Searches Pornstars; 1.Sex Tubes 2.Ero Real 3.Hot Sex Tube 4.Young Sex TV Tube 5.Fucked Girl 6.Nasty Video .
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Dunn elected Quitman mayor; three win Mineola board seats
The City of Quitman gained a new mayor and two familiar aldermen, while Mineola ISD elected three new trustees to its school board in Saturday's municipal and school board elections.
In the Quitman mayoral race, Randy Dunn, who serves as mayor pro tem, was elected mayor with 88 votes. Alderman J.R. Evans received 36 votes, according to preliminary results.
In the alderman race for Quitman, two seats were up for election. Brad Medlin was re-elected to his seat with 91 votes. David Dobbs, incumbent mayor, was elected as alderman with 86 votes.
Quitman alderman candidates Arnie Spiers and Michael Raney received 25 and 17 votes, respectively.
For Mineola ISD school board, Jill Quiambao, Jackie Lee Rodieck and Glen Dossett were elected to the three open trustee seats. Quiambao received 320 votes, Dossett received 344 votes and Rodieck received 296 votes.
Jim Ruffin received 259 votes, Jo McCarty received 105 votes and Patricia Wright received 114 votes in the MISD election.
MISD Superintendent Kim Tunnell said these results are unofficial and the votes were to be canvassed at a special school board meeting Tuesday.
For Yantis ISD school board, incumbent April Johnson and newcomer Jeff Quinn won the two seats with 60 votes each. Jennifer Larkin received 28 votes, according to unofficial results.
Johnson and Quinn will be sworn in at the May 21 YISD school board meeting.
For Alba-Golden ISD school board, newcomers Dwayne Thompson and Chad Dailey won the two trustee seats. Thompson received 206 votes and Dailey won 172 votes.
Brad Lennon received 169 votes. Incumbents Brady Robinson and James Wilkinson received 127 and 63 votes, respectively, according to unofficial results.


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Christy and I traveled to Ghana in September, and on September 18 we were granted the adoption of two new sons: James Koby McCosh, and Josiah Gerrad McCosh. Praise the Lord!
Now we are trying to get misspellings corrected on our court decree so we can file the paperwork with USCIS to get approval for visas to bring Koby and Si home!
That means airfare for two to Ghana and for four back home. So we are still in need of raising some funds.
The drawing for the raffle of the antique Russian sniper rifle will be next Friday, the 19th. The winner will be contacted and announced right after the drawing. Get your chance while time remains!
We were blessed by the generous donation from a church member with this antique rifle toward our adoption. The gun is a Russian M91 7.62x54R. It is the original design of the Mosin Nagant. Based on my research, I believe this gun to be a 1924 Tula Dragoon. The estimated value could be up to $500.
You may buy tickets by requesting in person, through paypal on our blog, or simply by messaging and mailing money.


text: This week the clan talks about Ewan Mcgregor reprising his Obi Wan role and speculation of what D23 has in store for Star Wars. We hit a rare tangent and talk some Marvel Cinematic Universe and Masters of the Universe but then relate it back to Star Wars. On this weeks Who's More OVER we send in the clones! It's Clone Commander Cody vs Captain Rex in a battle of who's the more popular clone leader. Spoiler alert it's going to be a good one. TatTOYine this week looks at a certain (expensive) Dark Lord from hot toys. Join the nFo and tour the outer rim!


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According to this contract, no pets are allowed on the leased property.
This template includes the following articles, among others:
- Term of Lease
- Condition of Property
- Default
- Use
- Security Deposit
- Sublease and Assignment
- Repairs
- Alterations and Improvements
- Utilities and Services
- Pets
- Rules and Regulations
- Abandonment
- Lease Renewal
- Megan's Law
You can use this lease to rent a place of residence – typically a house or apartment. According to this agreement, the tenant is not permitted to have pets in the residence. This lease is for use in the state of California, although local authorities frequently regulate lease terms.
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A Light of Hope to Those in Need
September 2015
The Family That Came to Serve:
From left to right, Lupita and Zenaida Lopez, Carlos, Genesis,
and little Penelope Higareda,
and Michael Mendoza in front.
Maná del Cielo:
Manna from Heaven
When Zenaida Lopez saw Laundry Love happening inside her workplace, the Spanish-speaking guests at that laundromat kept saying, "That church gives us food and pays for our laundry, but we don't know why." And then God started telling Zenaida to go to "that church." At the time, Zenaida knew nothing about The Branch's laundry ministry or their involvement with Beacon for Him.
A year earlier, Zenaida's pastor told her she was ready to take her family and find a new place to start working for God. For some time, God had been making the family feel uncomfortable at their own church—in a "You're ready to move on" kind of way. Now they were getting strong messages from God that they needed to get over to this church the laundromat guests kept talking about. They kept hearing that they were needed there. Lots of unexplained coincidences lined up to keep this family moving closer to Beacon. Convinced they were being sent over to serve at 439 Anaheim and become a voice for the Spanish-speaking community there, they decided to obey God and leave their home church of twenty-three years.
When Zenaida and Lupita walked into Beacon and met Shannon, they immediately felt welcomed. They were also overwhelmed. Once at Beacon, they found the same vision as their own. To serve the community. To reach out to the suffering and the poor. To share God's word and spread his love.
Zenaida and her family have come from a lifetime of suffering—a history of poverty, ruin, hardship, and loss—so they know what it's like to struggle. They know what it's like to be in need, and what it's like to be broken and humbled. They also know what it's like to find God, to give their lives to him, to experience healing and redemption, and to be restored. Now they feel compelled to give back to the community the love and grace God gave them. After that first meeting, they knew Beacon would be the perfect setting for this purpose.
So Zenaida and her family took a leap of faith and decided to serve God by serving at Beacon. They're still wide-eyed from this major transition, but they know they're supposed to be here and they've fallen in love with the Beacon community. "Every time we serve at Beacon," says Lupita, "it's so physically tiring because you're running back and forth, you're sweating, it's hot, and you're doing three things at the same time . . . but at the end of everything, it's like, we're so blessed."
When they first came, they were complete strangers and they knew they couldn't just walk in and have a set place, so their mindset was that they were just going to serve wherever they were needed. They started by serving in the kitchen during Monday soup outreach. Then there was a need for help during Celebrate Recovery meetings, so they started serving on Sundays. They pretty much said, "Tell us where you need us and we'll be there." Today, this family serves every Monday in the kitchen, dining room, and clothes closet during soup service. Alongside our Vice-President Sergio, they host Bible study on Wednesday nights. They continue to serve during Celebrate Recovery on Sunday nights. They prepare loads of food for the Beacon community throughout the week. This family also comes in during the week to help sort and organize clothing donations. Most recently, they launched their start-up Spanish church,
del Cielo, which means "Manna from Heaven," or "Bread from Heaven," which they host at the Beacon building on Friday nights at 7:00 and and Sunday afternoons at 2:00.
This is one busy family, working hard, pouring countless hours into the community through Beacon for Him Ministries. "We are here to serve God," says Zenaida's husband Carlos. "We're here to preach God's word. Sometimes it's hard, because God asks you to do things and you're like,
? But we always put all our strength into doing what he wants. Anything he commands this family to do, we try to do it well. That's what we do because we are God's servants."
Are you interested in a Spanish church service?
Check out
Maná del Cielo,
Friday nights at 7:00 and Sunday afternoons at 2:00:
Join us on Facebook
Visit our website
A Homelessness Forum to Remember:
On September 3rd, several Beacon board members attended a homelessness forum in San Pedro. This forum was set up by Councilman Joe Buscaino, who wanted to bring the community together to discuss the epidemic of homelessness in the greater Los Angeles area. The purpose of this forum was to offer perspective, answer questions, and gain a sense of understanding of what is possible, both short term and long term, what is legal, and what everyday residents can do to help.
The forum included three panel members (Greg Spiegel, Mayor Garcetti's Homelessness Policy Director, LAPD Senior Lead Officer Deon Joseph, who has spent the past 18 years policing downtown's Skid row, and Shari Weaver, of the Harbor Interfaith Services). Each panel member shared with the audience a career's worth of perspective on the issue of homelessness.
This was a very powerful, informative, and inspirational presentation. You can
to view the entire program on video.
How You Can Help:
At Beacon for Him, our ministry is about shedding judgments and prejudice and allowing our hearts to open up to a group of people who are misunderstood. It's about seeing those who are invisible. It's about standing hip deep in the muddy waters of humility, grace, and suffering, and walking side-by-side with those who often struggle to stand. It's about falling in love with the marginalized, and offering meaningful connections.
Our vision is that every homeless and at-risk person in our community will find the kind of hope that takes root and creates change. We need resources and support to turn this vision into a reality.
Visit our website
to see how you can contribute financially or donate needed items or supplies.
If you haven't yet had the chance, come visit us during our Monday morning soup outreach (every Monday from 9-noon), or
contact us
for a personal tour to see firsthand what we are all about, and take this opportunity to get involved.
Poetic Asides:
Labor Day
by James Bockrath
This I have to say:
We honor work on this day,
As you go and play.
Many things we can do
That you likely never knew,
And might perform too.
In pursuit of pay,
We do what has us stay,
As much as one may.
Call of need we heed.
Attainment of goals we plead,
Before we proceed.
Efforts might succeed.
Failure could have us concede.
Hope never exceed.
*To read Jim B.'s entire collection of 11 Labor Day Haikus,
and to read more about Beacon Writer Jim Bockrath,
Out of the Dark
by Michael Pacheco
The cost to discover is sometimes quite high.
Weigh what's to lose in order to find.
A double-edged sword is curiosity of man.
Some doors once open shut never again.
So young and weak to hit the gritty street and the underworld host to all freaks.
When the moon is high and your spirits are low, beware of the creatures, they can bury your soul.
Lost in the labyrinth of lies and deceit, tread with much caution, stay up on your feet.
At times you'll need speed, cunning, and wit, like the agile gazelle who knows not to quit.
Keep the spark of faith always alive in your heart.
It's the only real light that leads out of the dark.
*To read more about Beacon Writer Michael Pacheco,
For this reason I kneel before the Father, from whom every family in heaven and on earth derives its name. I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord's holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge--that you may be filled to the measure of all the fullness of God.
(NIV Ephesians 3:14-19)
Copyright © 2015 Beacon For Him Ministries, All rights reserved.
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Little Unicorn Cotton Muslin Swaddle Blankets 3 Pack – Yellow Rose Description
The perfect Muslin swaddle set for any parent. There are three white swaddles included in the set. Every muslin we make gets softer with each wash, is lightweight and breathable and is the quality you expect from Little Unicorn. 100% machine washable.


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Cadbury Oreo Bites 110G
Week 44-47 Ended offer
Suitable for vegetarians Be Treatwise. Each 25 g contains Energy 574 kJ 138 kcal 7% Fat 8.3 g 12% Saturates 4.7 g 23% Sugars 13 g 14% Salt 0.11 g 2% of the reference intake Typical values per 100g: Energy 2297 kJ Product Description Milk chocolate with a vanilla flavour filling (37 %) and biscuit pieces (13 %). Cocoa Life Partnering with Fairtrade Foundation www.cocoalife.org By Appointment to H.M. The Queen Cocoa and Chocolate Manufacturers Cadbury UK Ltd., Bournville. Suitable for vegetarians Pack size: 110g Information Ingredients Sugar, Vegetable Fats (Palm, Shea), Skimmed Milk Powder, Wheat Flour, Sweet Whey Powder (from Milk ), Cocoa Butter, Cocoa Mass, Milk Fat, Cocoa Powder, Emulsifiers ( Soya Lecithin, E476, Sunflower Lecithin), Glucose-Fructose Syrup, Wheat Starch, Raising Agents (E501, E503, E500), Salt, Flavourings, Milk Chocolate: Milk Solids 14 % minimum, Contains Vegetable Fats in addition to Cocoa Butter Allergy Information May contain Nuts Storage Store in a dry place. Protect from heat. Number of uses Per 5 pieces (25 g) - approx. 4 portions per bag Name and address Mondelez UK, PO Box 7008, Birmingham, B30 2PT. Mondelez Ireland, Malahide Road, Return to We are passionate about our great quality Cadbury products. Not completely satisfied Please contact us: Freephone 0800 818181 (UK only) Mondelez UK, PO Box 7008, Birmingham, B30 2PT. Mondelez Ireland, Freephone 1-800 678708 Malahide Road, Coolock, Dublin 5. www.cadbury.co.uk Net Contents 110g Nutrition Typical Values Per 100 g Per 25 g Reference Intakes Energy 2297 kJ 574 kJ 8400 kJ - 551 kcal 138 kcal 2000 kcal Fat 33 g 8.3 g 70 g of which Saturates 19 g 4.7 g 20 g Carbohydrate 57 g 14 g 260 g of which Sugars 51 g 13 g 90 g Fibre 1.5 g 0.4 g - Protein 5.0 g 1.2 g 50 g Salt 0.46 g 0.11 g 6 g % reference intake of an average adult (8400 kJ / 2000 kcal) - - -
Price compare for Cadbury Oreo Bites 110G and the best offers and deals in the supermarket and at TescoCurrently there is no price history or price compare for the offer Cadbury Oreo Bites 110G available
Please note that this offer might only be available regionally. The detailed informations are available on the homepage of Tesco


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Episode 39 - The Menendez Brothers
August 2, 2019
In the final episode of season three Kylie covers the spectacle that was and is the Menendez Brothers.
Head to TrueCrimeGirls.com to view photos and other content related to todays episode located in the Show Notes section.
Follow us everywhere...but don't follow us home...


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On arrival at your property and prior to starting your oven cleaning service we will inspect the appliance, checking for damage and faults, any found will be brought to the clients attention before cleaning commences.
We fully protect all flooring and surfaces with dust sheets.
All removable parts such as racks, shelves, sides, pans, trays, fan covers will be removed from the oven and placed in our van mounted dip tank.
The oven door will be removed (if possible) stripped down and separated to enable a deep thorough clean.
The internals of the oven will be thoroughly cleaned using only recommended 100% Eco-friendly solutions.
A further inspection will be taken prior to the operative removing all the appliances parts from the specialised dip tank, the parts will be rinsed with clean water from an additional tank in the vehicle, the parts inspected, and reassembled, the ovens door will be re-hung and the entire appliance will receive the final polish.
All materials and protective coverings will be removed from site and the client will be invited to inspect the appliance.
Single and Double Ovens
Electric and Gas Hobs
Extractor filters
We can also replace and supply new light bulbs, order and fit new door seals, as well as replacement parts, glass and handles.
A clean oven will distribute heat much more efficiently then a dirty oven, meaning it uses much less energy
No need to keep opening the glass door, just look through the clean viewing panel.
The accumulation of grease and grime inside a oven and on the hob can present a fire hazard to your home
Harmful bacteria can be hiding in seals and crevices of your oven which can have a direct effect on your health
Unpleasant smells can be eliminated, burnt on foods, build up of grease and fats can leave lingering smells
Extend the useable life of your appliance by having regularly cleaned, at least once a year is recommended


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Space is always at a premium inside working machinery. MAGPOWR knows this well, and therefore constructed its IPT Current or Voltage to Pressure Transducer as a single-manifold design to surface mount inside a machine enclosure. It is designed to be mounted in any orientation with no affect on performance and offers multiple mounting options. The IPT can be mounted on standoffs through four provided mounting holes, or on a DIN 35 rail using the provided mounting clips, or in a customer supplied DIN 35 Modular Circuit Housing.
Perfect for control applications, the IPT is ready to use right out of the box, requiring no calibration and providing superior response, accuracy, and flow characteristics. Versatile and easy to use, the IPT is an ultra-compact PC board level pressure controller that operates on 115/230 VAC and filtered dry shop air, and can accept either a current or voltage control input signal.
Key Features
Superior response for control applications
Related Products:


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SAMINA Sleep is proud to be a certified by Green America. Green America certifies businesses that are committed to using business as a platform for social change. Green businesses adopt principles, policies and practices that improve the quality of life for their customers, employees, communities, and the planet. The members of the Green Business Network are changing the way America does business.
Green America certifies businesses that are:
- Actively using their business as a tool for positive social change;
- Operating a "values-driven" enterprise according to principles of social justice AND environmental sustainability;
- Environmentally responsible in the way they source, manufacture, and market their products and run their operations and facilities;
- Socially equitable and committed to extraordinary practices that benefit workers, customers, communities, and the environment;
- Accountable for their work by continually improving and tracking their progress, and operating with transparency in every facet of their business.