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GRAVUR ON TOUR – Modern European Glass Engraving
We are pleased to share the details of the upcoming "Gravur on Tour" a travelling exhibition of glass engraving!
Starting at the Red House Glass Cone (as guests of the Guild of Glass Engravers) on 18 May and running there till 26 June, glass engraving is making its way across Europe. Through their work, 31 artists will visit some seven museums in seven EU countries. They represent the diversity of contemporary glass engraving both artistically and technically. This ranges from experimental work to those relating to traditional, classic glass engraving. Other works bridge the gap between glass engraving and glass cutting.
An equally important goal for the exhibition project lies in the promotion of cross-border and cross-generational dialogue amongst European glass engravers. Meetings and presentations are therefore planned at several stages along the tour. The completion of this year and a half long project will come in September 2016 with a great Glass Engraving Meeting at the Frauenau Glass Museum in the German Bavarian Forest, where the very idea for the whole tour began, at a meeting in September 2013. During the exhibition, more than two dozen participants will be actively involved in travelling, logistics and helping museum staff at the seven exhibition locations; their efforts, together with those of numerous supporters and sponsors, will ensure that the implementation of these goals for this European project succeeds. There will be an illustrated catalogue with full information on sale.
18/05/15 – 26/06/15 Red House Glass Cone, Stourbridge, UK
05/07/15 – 16/08/15 Glazenhuis Museum, Lommel, Belgium
20/08/15 – 11/10/15 Galerie De Aventurijn, Epe, Netherlands
30/10/15 – 21/02/16 Glasmuseum, Rheinbach, Germany
27/02/16 – 17/04/16 Glass Museum, Kamenický Šenov, Czech Republic
29/04/16 – 25/05/16 National Library, Tallinn, Estonia *
02/06/16 – 27/07/16 The Finnish Glass Museum, Riihimäki, Finland *
05/08/16 – 25/09/16 Glasmuseum Frauenau, Germany
Please check with the museums and galleries for opening times.
*= Dates to be confirmed; please check with these galleries
The artists who will be showing include:
Belgium: Tinne Vroonen
Czech Republic: Pavlina Čambalová, Jaroslav Šára, Lada Semecká, Jaroslava Votrubová, Jiří Tesař
Estonia: Mare Saare, Eeva Käsper and Tiina Sarapu
Finland: Kimmo Reinikka
France: Nadège Bretou
Germany: Heidi Breit, Alexandra Geyermann, Franz Xavier Höller, Norbert Kalthoff, Ursula Merker, Patrick
Roth, Christian Schmidt, Michaela Swade, Wilhelm Vernim, Anne Wenzel, Barbara Zehner
Ireland: Róisín de Buitléar
Netherlands: Jakobine Von Dömming
Roumania: Edmond Suciu, Ioana Stelea
UK: Katharine Coleman, Ainsley Francis, Alison Kinnaird, Charmian Mocatta, Ronald Pennell, Nancy Sutcliffe
The exhibition has been organised through the Glass Engraving Network. Following the cessation for some five years of the triennial international glass engraving symposiums in Kamenický Šenov in the Czech Republic, the Network was founded at a weekend in September 2013, when some 30 engravers from all over Europe met at Bildwerk, Frauenau. There we established our new network, set up our administered website: www.glassengravingnetwork.com, and set in progress plans for another meeting in 2016 at the Glasmuseum Frauenau. We also set in motion the idea of a touring exhibition of parts of Europe. Plans for this had to be modified to those engravers who live and work in the EU for logistical reasons. There are literally hundreds of members of the network worldwide, from Peru and Argentina to the north of Canada, Australia, New Zealand, China, Japan, Russia and Africa, Israel and almost all of Europe.
As part of the IFG events, Katharine Coleman MBE will be giving the Guild of Glass Engravers' annual Spring Lecture "A Future for Glass Engraving" at 2.30pm, Saturday 30th and tickets from www.gge.org.uk, firstname.lastname@example.com .


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08 Jan 2008
valid until May 2017
04 May 2016
See the HONcode seal on the site
The content below is a sample of the content identified at a specific date by the HONcode team that justifies the respect of the eight ethical principles.
The information that is contained within the pages of this web site is solely intended to provide general information on health and nutrition to users of this site, who accept fill responsibility for the use of this information.
(25 Sep 2015) - Link
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The data displayed correspond to only one of the selected samples.
Groff J L, Gropper SS, Hunt SM, Advanced Nutrition and Human Metabolism. West Publishing, USA, 1995
Hodgson JM, Watts GF. Playford DA, Burke V, Kroft KD. Coenzyme Q10 improves blood pressure and glycaemic control: a controlled trial in subjects with type 2 diabetes. European Journal of Clinical Nutrition 2002. 56 (11); 1137-1142
Langsjoen, P H. Introduction to Co-Enzyme Q10.
Accessed 6 January 2007
Overvad K, Diamant B, Holm L, Holmer G, Mortensen SA, Stender S. Coenzyme Q10 in health and disease. European Journal of Clinical Nutrition 1999. 53 (10); 764-770
Sobreira C, et al. Mitochondrial encephalomyopathy with coenzyme Q10 deficiency. Neurology Journal 1997, Vol 48, Issue 5 1238-1243
Tanaka J, Tominaga R, Yoshitoshi M, et al. Coenzyme Q10: The prophylactic effect on low cardiac output following cardiac valve replacement. Ann Thorac Surg 1982
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The Vital Health Zone web site hosts advertisement banners and sponsored links, which are displayed at the right bar side and at the central column of the site. Advertisement is distinguished by the word "Advertisement".
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The Health On the Net (HON) certificate guarantees that this website complies with the eight principles of the HON Foundation's Code of Conduct at the date indicated above. The persons responsible for the site commit to maintaining its compliance with the HONcode principles for the duration of the site's certification.
However, despite the complaint system that has been put in place and the periodic review and automatic monitoring of certified sites to ensure maximum compliance with the HONcode ethical principles, it is impossible to eliminate all risks of incoherence that may appear.
Under no circumstances shall the HON Foundation and/or its partner(s) be held liable for any damages resulting from the use or the inability to use HONcode-certified websites. Similarly, the HON Foundation and/or its partner(s) shall not be held liable for the content of such certified websites or any other website accessible via a hypertext link or through third-party information.
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subset: commoncrawl


text: Open auditions for the Broadway production of the Spider-Man The Musical will be held July 28th at New York City's Knitting Factory. The crew is looking to fill the part for both Mary Jane Watson and and Peter Parker. Auditions will be from 10 am to 5 pm and are open to both male and females between the ages of 16-20 who can sing. Can't wait to see all the people that show up in their Spidey PJs. [Theater Mania]


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Boston City Councilor Michael Flaherty endorsed Sheriff Tompkins for reelection to continue serving as Suffolk County Sheriff.
"Since assuming office in 2013, Sheriff Steve Tompkins has focused on utilizing community programs to keep our youth on the right path. His continued involvement with neighborhood organizations and school programs provides an avenue for at-risk individuals to make positive decisions and break the cycle of recidivism. I am thrilled to support Sheriff Tompkins during his reelection and look forward to his continued leadership in our community."
"I've known and worked with City Councilor Mike Flaherty for a number of years and I've found him to be a concerned and committed representative of the people of the City of Boston," said Sheriff Tompkins. A strong proponent of public safety, Councilor Flaherty has also been at the forefront of social issues, pushing for equality for all citizens, consumer protections, and affordable housing, among others. He has been both an ally and a friend, and I am happy to have his endorsement for my reelection."
Appointed to the position in 2013, Sheriff Tompkins won election in 2014 as a first-time candidate with over 83% of the vote. As the Sheriff of Suffolk County, Tompkins manages all operations at the Suffolk County House of Correction, the Nashua Street Jail and the Civil Process Division. In addition to providing care, custody and rehabilitative support for inmates and pretrial detainees, Tompkins also oversees a management, security, and administrative staff of over 1,000. Sheriff Tompkins holds a Bachelor's Degree in Communications from Boston College and a Master's Degree in Public Affairs from the University of Massachusetts.


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Membership Level: Member MTS
45 Colchester Road
Company: Destination Research Ltd
Telephone: 01206 392 528
Email: email@example.com
Website: http://www.destinationresearch.co.uk
Twitter: @sjarques
LinkedIn: https://uk.linkedin.com/in/sergijarques
We are a full-service market research agency. We have developed a range of research services to help clients plan a targeted and successful marketing campaign, as well as prove its effectiveness.
We cover each stage of the marketing activity - collecting and analysing customer insights, ensuring marketing campaigns target those markets most likely to respond, as well as assessing the overall impact of the campaign.
We also specialize in the economic impact assessments of events, tourism developments and geographical areas (county, district, towns, protected landscapes,etc.).
The Cambridge and PRIME Models are nationally recognised and independently validated models under licence from Destination Research Ltd and reports provide estimates of the volume, value and economic impact of tourism in terms of turnover and employment.


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Phoenix wellness retreat | Fitness, Yoga and Wellness Retreat in Phoenix plus hiking in Sedona
Luxury fitness, yoga, hiking and wellness retreat just outside of Phoenix, Arizona hosted by NPC athlete Michelle Ponto. Founder of Soul Love Awakening Tamara Hanson joining as a special guest. Perfect Phoenix staycation idea. Great Phoenix staycation ideas!
with Fitness Pro Michelle Ponto and special guest Tamara Hanson, founder of Soul Love Awakening
Date: June 26 - 30, 2016
Location: Phoenix (Fountain Hills), Arizona
Fitness Level: Beginner
Duration: 4 days, 3 nights (women only - sorry, guys)
Enjoy an incredible luxury retreat filled with various yoga, hiking and wellness activities just outside of Phoenix, Arizona.
Located up on the hills overlooking the desert, the wellness retreat takes place in a four bedroom luxury home about an hour outside of Phoenix. The house is located on an acre of property and the 270 degree panoramic views are breathtaking. You'll be able see Four Peaks, Superstition Mountains, White Mountains and Mount Ord and the Verde River Valley from the patio. Secluded, yet within walking distance to the center of Fountain Hills, the house is the perfect location to try out various fitness and wellness practices including yoga, meditation, hiking, and of course, some kickass workouts from me.
Relax: Start each day with morning yoga instruction from a local instructor while enjoying the majestic views from the patio. We'll also spend a day in Sedona enjoying the scenery and the area's infamous spiritual vortexes while an Indian Shaman leads us through a late afternoon meditation,
Sweat: Workout each day with me where you'll learn some of my favorite exercise moves for toning up, strengthening your core and burning fat. I'll also be taking you on a few of my favorite hikes in the area (don't worry, these are for beginners). Bring your camera as there are some stunning views.
Grow: Stretch your mind and expand your soul with inspirational talks from author and relationship expert Tamara Hanson. Founder of Soul Love Awakening, she will help you go beyond your boundaries and awakening your soul. Tamara is an amazing person and just listening to her will inspire you to reach your dreams.
Learn: In addition to daily sessions, Tamara and I will be with you the entire the weekend so that you'll have time to ask us questions about nutrition, health, wellness and travel.
Enjoy: Energize your body with yoga practices, breathtaking hikes down the local trails and dips in the pool (lounge chairs and towels included). You'll get to engage in stimulating conversations with the other participants while enjoying a glass of wine under the stars, or if you need alone time, you can simply relax with a book.
Also, please note that if you don't want to do yoga or the workouts and would rather sleep in or read, that's up to you. This is your weekend.
- 3 nights of lodging at Modern Desert Retreat (Thursday, Friday, Saturday – checkout Sunday)*
- Daily breakfast, lunch, dinner and snacks
- 2 yoga sessions with a certified local instructor
- Daily workout sessions with NPC athlete Michelle Ponto
- Q&A nutrition and fitness discussions with NPC athlete Michelle Ponto
- Afternoon trip to Sedona and group meditation with a shaman
- 2 inspirational Soul Love Awakening workshops with Tamara Hanson
- 2 guided hikes with where you'll see some of amazing Arizona scenery
- Gift bag with some of Michelle's favorite health and wellness goodies
NOT INCLUDED: Flight to Phoenix.
There is plenty of free parking available at the home, but we can also arrange pick up from the airport (extra fee may apply depending on the time).
NOTE: Attendees must be over 21 and in good health.
Coming by yourself (price includes all activities, meals and 3 nights at the retreat) :
- Room with queen size bed --- $749 per person
- Deluxe Suite (queen bed, with private bathroom and a fantastic view overlooking the desert) --- $929 per person
Girlfriend's Special - bring a friend and share a room for the three nights (price includes all activities, meals and room):
- Deluxe Suite (queen bed, with private bathroom and a fantastic view overlooking the desert) -- $1549 for two
BEST DEAL FOR GROUPS: Book the studio and share it with up to four of your friends
- Studio is 700 sq feet and has a queen size bed, a sectional sofa, private bathroom, and a kitchen area. Also has its own private entrance right by the pool area.
- Sleeps 2 to 4 people comfortably.
- All inclusive price: $1849 (whether you have 1 person or 4 in the room - so a great deal as works out to less than $155 a night per person if you bring 3 friends with you.)
*If you wish to arrive on Wednesday night or stay a day longer, it may be possible depending on room availability.
Yoga and Breakfast with the Girls - SOLD OUT
- Join us for early morning yoga on Friday and Saturday morning followed by a healthy breakfast and a lively discussion with NPC athlete Michelle Ponto on health, wellness, balance and whatever else comes up.
- PRICE: $35 each session
Love Soul Awakening Workshop with Tamara Hanson - SOLD OUT
- Over a two day workshop, discover what you need to do to to overcome whatever it is that's holding your back from reaching your dreams. If you could love yourself completely, how would your life be different?
- PRICE: $225 (Thursday afternoon and Friday morning)
Combination of Yoga, Love Soul Awakening and Sedona Meditation - SOLD OUT
- Take part in morning yoga, the Love Soul Awakening Workshop on Thursday and Friday, and the Sedona Meditation on Friday.
EMAIL ME AT: firstname.lastname@example.com
Your Fitness and Wellness Host Michelle Ponto: With 15 years of experience in health and fitness, NPC and WFBB Bikini Althete Michelle Ponto has helped women from all over the world and all ages reach their fitness goals by helping them change their habits and understand how their bodies work. She's the co-author of a men's fitness book called "Buff Dad", the former owner of a spa specializing in holistic treatments and has appeared on numerous morning shows as a health and fitness expert.
Competing in her first NPC bikini competition at the age of 42, she is proof that age is not an excuse to give up on your body -- and it's never too late to start. Fitness and wellness are a big part of how she lives her life, and why she's developed her world-class fitness and wellness retreats. She's also a travel blogger. Read the blog.
Special Guest Tamara Hanson: Based out of Calgary, author and relationship expert Tamara Hanson marries her psychology degree with her writing and her workshops. Her organization, Soul Love Awakening, is a mix of spirituality, vibrational belief, energy, quantum physics, and law of attraction. All of these play a role in our lives. Sometimes, all we need is a different viewpoint as this can make all the difference.
Soul Love Awakening isn't about finding the one, making someone love you, or appearing more desirable. It's about gaining insight, experiencing more love for yourself and for others, healing your heart, and understanding what relationships are about. It's about finding that deep soul love that we all deserve. Learn more.


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Captain Underpants is one plush creature who is not ashamed to run around in his y-fronts! He's a bear who is comfortable in any setting - particularly in your home! He loves honey, cuddles and lazing about.
Standing about 27cm tall by 17cm wide, Captain Underpants is a plush creature made from felt, and firmly stuffed for that nice, solid, huggable feeling. He is hand-stitched with love.
As with all of the Creatures & Cream range, this cute little Bear is designed to delight and bring joy to your household! I hope you enjoy him as much as I've enjoyed creating him!
Please note: our creatures are not suitable for children under the age of 3 years, due to small parts that may become dislodged if placed under a lot of stress!


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Recently I was surfing one serious forum and found a strongly motivated post of one trader. Oh, this macho is on the top of his gender superiority and is full of adrenaline.
In this post, the show off muchacho promised to turn a 1 000 backs into 10 000 by trading forex. I guess he expected to impress a hundred of girls with such a dope speach.
You know what... I've seen a lot of these chatterboxes (as well as most of them just disappeared after such an announcement). And... Hell with it! i'm in!
I decided to do the trick of online changing. Im sure, Ill show much more interesting results.
Moreover, to have everything clean, I opened a brand new trading account by the same broker as this guy has. Ill get an ECN account as its the most reliable one with the leverage 1: 100. Well, the rest Ill describe in my posts. Ive already deposited into my account (check all necessary screens out below).
So, let's go dancing tango, waltz, salsa, whatever, for the results. Ready, steady go to trade


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Community-Focused Design. Planned at a walkable and welcoming human-scale, Villageworks supports the growth of relationships and business collaborations. Street level units open to south-facing landscaped public courtyards, patios, and lawns along Mass Ave that are designed for people to meet up and hang out.
Meeting and Event Amenities. Villageworks businesses have access to collaborative open meeting spaces, shared conference rooms, and a flexible sky-lit gallery, meeting, and event venue that helps connect businesses to a larger audience.
Range of Sizes and Uses. Commercial units range from 200sf-5000sf to match an array of size, use, and budgetary requirements.
Bright and Airy. High ceilings, skylights, and large windows bring in big views and abundant natural light that connects people to their surroundings and helps building occupants feel and function better.
Technology. 525 Mass Ave is wired for high speed fiber optic data services, electronic access control, and 24-hour video security systems.
Universal access for All. ADA accessibility and easy navigation for strollers and wheelchairs, young and old.
Thoughtful Design, Quality Construction. West Acton Villageworks is planned by New Habitat Partners LLC and designed by OMR Architects, a nationally recognized, award-winning architectural firm based in West Acton. Villageworks Phase II construction at 525 Mass Ave was built by Thoughtforms Builders of West Acton, a high-end custom builder known nationally for quality construction and superior craftsmanship.


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For years the world of creating comics was, largely, a gated community. Anybody who wanted in had to be approved by the gatekeeper - the editors that made up the staff of the various comics companies.
Since then, the internet opened up the kind of reach that previous traditional models could only dream of - reach that an individual could attain independently, without the help of a publisher. And places like Kickstarter and Patreon gave these individuals a way to finance their efforts.
And as a result, today, these gatekeepers are gone. But, after all of this, a new gatekeeper has taken the place of this old guard.
You are that gatekeeper.
How You're Holding Yourself Back
You are still waiting to be picked by an editor, even though you can publish your own comics. You're waiting to be picked by Diamond or uninterested retailers, even though you can reach readers without their help.
You are refusing to pick yourself.
You're refusing to give yourself the chance to succeed on your terms and instead you're giving the powerless gatekeepers back their power.
Because you're afraid.
The Common Fear of Comic Creators
You're afraid of embarrassing yourself. Of revealing that you're not good enough to be a creator. By waiting until someone else makes the choice, you're hiding in the shadows.
It's really easy to criticize a difficult market when retailers won't buy your book, even though it's really because its amateurish.
Or to call a publisher stupid because they didn't choose to publish your work because they didn't think it was good enough.
But when you put yourself out there, there's nowhere to hide. There's nobody else to blame. There's just you.
If your book doesn't sell, you can't blame the market's tendencies, you can only blame your ability to market.
If your book isn't good, you can't blame a publisher's taste, you can only blame your own creative ability.
And I get that this is scary.
But, is it really scarier than deluding yourself that your dream career is only out of reach because of someone else, when you had the power the whole time? Is it scarier than spending your life waiting to be chosen when you could just choose yourself?
Hiding in the shadows might be safer, but you'll never make it where you want to go if you don't journey through the harsh light of putting your work out there.
And there's no better way to grow than picking yourself.
The Myth of Being "Good Enough"
Some of you don't think you're "good enough" to be a creator until you've been picked. Until somebody else has stamped you with a mark of approval that you can comfort yourself with.
But that's a lie. Nobody deserves to tell their story any more or less than anyone else.
When you have a story you need to tell, you're already "good enough."
Good enough to put your work out there and let someone read it. And even if the story you tell is complete crap - which it probably will be - that doesn't change the fact that you were "good enough" and that you were right not to wait.
Because when you put that story out there you'll know exactly how good your comic was.
You'll realize it sucked when people tell you so - or, worse, - when you hear nothing back at all.
And then you'll have a choice. Blame the people you're trying to tell your story, to. Or, work. Work to get better and stop blaming elements outside of control. Refuse to point a finger at retailers, publishers, or your readers, and just tell a better story the next time around.
And then do it again. And again. And eventually, a reader whose read what you've written will tell you they enjoyed what you wrote. And then someone will share your story with a friend because it affected them. And then you'll have an audience, following you, waiting to see what you make next.
And, eventually, a publisher will come knocking and tell you that they think you're "good enough" to be published.
And you'll be able to say, "I know."
Because you didn't wait for their approval. Because you have the proof in front of you, in the form of readers who already read your stories, buy your books, and wait for your next work.
Why We Tell Stories
This isn't about ignoring publishers. I think there are many great publishers. It's about realizing that being published is not the finish line.
And it's not about ignoring retailers. There are many fantastic retailers. It's about realizing that getting in a store is not the finish line.
The finish line is having your comic read. A story isn't told until there's someone to listen.
Traditional distribution and publishing are just a few of the tools available to you to help you get there.
And when you realize that they're not the only tools available, you can employ them much more effectively.
You can focus on getting into stores after you have an audience, when you're likely to sell more copies there. You can focus on building a relationship with a publisher, after you've shown your worth elsewhere, when you're much more likely to get a better deal.
And it's more beneficial for everyone. Retailers get a proven title. Publishers get a proven talent. Both get a creator with an audience they can count on.
And you?
You free yourself from the notion that you need somebody else to tell you when you're free to go after your dream.


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Paul Industries
Kay Spencer from Blue Chilli, has been our virtual Marketing Manager since 2008. Outsourcing this role is ideal for us as we have the benefit of top level strategic knowledge, plus hands-on project management. We are also able to access the various specialist suppliers whom Blue Chilli partner with for design, media buying, web expertise, copywriting etc.
Another advantage is that by working with a range of clients and suppliers Blue Chilli stay up-to-date with the latest trends, something that would be more difficult for an in-house marketing team.
When Kay joined us, Paul Industries had undertaken very little marketing and we knew that we needed to add skills in marketing and sales in order to grow. Kay lead a strategic process which helped us strengthen our brand and positioning, consolidate the product range, identify and prioritise target markets, design collateral for our various sub-brands, and create packaging, brochures, advertising, and web design. She works closely with our sales team and retail partners to develop relevant and effective promotions and supports the sales team with collateral for trade-shows and presentations.
Blue Chilli have undertaken all our photography, which includes photographing building projects to support case-studies or create collateral. The fact that they are so familiar with our business makes it easy for us to send them to building sites, knowing that they will liaise effectively with site managers, adhere to all H&S regulations and get the shots we need.
Kay has immersed herself in our products and in some cases knows them better than we do. Being in the building trade means that we need to support our products with detailed technical documentation and keep up-to-date with building regulations and codes. Kay is equally comfortable writing technical product sheets and content for architectural publications as she is liaising with the farming publications and retail outlets.
Our investment in marketing and sales has definitely paid off with the business growing steadily – our sales revenue has quadrupled and we are on track for continued growth into the future.
I can absolutely recommend Kay and the team at Blue Chilli.
– Lauretta Best, Office Manager | Paul Industries


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I'm so excited to announced that my first Living with Conviction exhibit goes up on July 1st! With support from the City of Seattle Office Arts & Culture, the exhibit will be up from July 1 thru August 31, 2017 at the Impact Hub in Pioneer Square, Seattle.
There are two events on Thursday, July 6 during Pioneer Square's First Thursday Art Walk:
- Community Lunch & Artist Talk: The Impact Hub is hosting a community lunch where I'll give an Artist Talk about Living with Conviction. More info is available here.
- Community Conversation: Also at the Impact Hub, that evening the incredible Tarra Simmons and I will be hosting a Community Conversation about Living with Conviction and LFOs! Please join as a panel of individuals living with conviction and LFOs shares their experiences. The event will start at 6pm. I hope you can make it!


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The latest section of the Royal Commission of Inquiry into the Pike River disaster has wrapped up after criticism was directed towards former CEO Peter Whittall over the mocking and bullying of managers.
On top of evidence heard at the inquiry, questions still remain over the whereabouts over former CEO Gordon Ward and anger at his refusal to assist the Commission in any way.
Phase three will resume in February next year when the immediate cause of the explosion will be examined.
Before it wrapped up, a former mine safety manager faced questions on whether his son and 28 other dead men breached safety procedures before they died in the first Pike River blast.
Neville Rockhouse gave evidence to the inquiry on the West Coast disaster that killed 29 men, including his 21-year-old son Ben.
He revealed miners at Pike River placed plastic bags over gas sensors and used explosives to spread stone dust on the mine walls.
Counsel for Pike River Coal directorship Stacey Shortall today asked whether the 29 trapped men had done either of those things those things on the day they died.
Mr Rockhouse refused to speculate on the dead men's actions.
"I don't know for sure whether or not any of the Pike 29 were involved in such a thing.
"You hear things in the street second hand, third hand, fourth hand. I'm not going to speak ill of the dead. I'm not going to go there."
Mr Rockhouse said the mine blast was caused by a range of systemic failings affecting the entire Pike River Coal workforce.
He said the important thing was to retrieve the bodies of the men still inside the mine.
"The system of work has failed here. I'm not going to blame individuals. They've paid the ultimate price."
Accusations Whittall bullied safety boss
Former Pike River Coal chief executive Peter Whittall bullied and humiliated his safety manager in front of colleagues, the inquiry heard earlier.
Counsel for the families of the Pike River dead today asked Mr Rockhouse whether, on reflection, he had been a victim of bullying at the hands of Mr Whittall.
He conceded he had.
Mr Rockhouse earlier accused Mr Whittall of abusing him while he was giving a powerpoint presentation to mine management.
He said Mr Whittall had yelled at him, mocked him and slapped the wall with his hand, before "melting down" in front of managers.
The incident sparked one of his two attempts to resign from Pike River.
Mine Manager Doug White talked him out of his decision, urging him to take some "concrete pills" and telling him the mine would gradually improve.
Mr Rockhouse also conceded there were several major safety failings at Pike River, including the fact incident reports from miners were never passed on to management.
Other failings included a lack of in-mine monitoring to check whether safety systems were being implemented, he conceded.
He blamed his high workload for the lack of mine audits.
Mr Rockhouse yesterday said his son Daniel, who survived the first blast inside Pike River, had told him mine safety breaches were common.
Those included placing plastic bags over gas sensors, impairing the ability to pick up spiking levels of potentially explosive methane, he said.
He claimed explosives were used to help spread bags of stone dust against the walls of the mine - a process aimed at preventing coal dust explosions.
"I was absolutely gutted. I couldn't believe it. We'd put so much work into that place....It's beyond comprehension...
"The rules of mining are written in blood."


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We've got two birds here: Juicy & Grilled or Crispy & Fried.
By using 100% Jidori chicken, you can bet your buns you're getting a high-quality, ethically-sourced, ridiculously delicious bite of bird.
This is how we do it:
Bird in the Hand
Tuck your bird into a blanket of bread. Choose between a soft roll or our delicious classic bread, topped with our signature salt and vinegar slaw. Extra hungry? Take a gamble and Double Down with two breasts of Jidori chicken.
Bird in the Bush
Nestle that bird into a nutritious bed of veggies. Load up on all the toppings you want, and choose between 2, 3, or 4 pieces of Jidori chicken on top.
- Slab Bacon
- Cottage Fries
- Artisanal Pickles
- Hot Tots
- Virgin Slaw
- Sweet Tea
- Arnold Palmer
- Cucumber Mint Drank
Download Menu
TRADE Marketplace Irvine
2222 Michelson Dr
Irvine, CA 92612
Every. Damn. Day. 11 am - 9 pm.
(512) 555-0110


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Villa Bastiola has a gorgeous panoramic swimming pool nestling in the gardens overlooking the olive grove and stunning views beyond of Umbria and Tuscany.
Measuring 10m x 5m, the pool is cleaned with a mineral salt purifying system and offers the perfect solution for guests to enjoy the pool without the drying effects of chlorine. The pool measures 1.20m deep throughout and there are steps to help get in and out of the pool.
Pool towels are provided and there are 8 sun loungers around the poolside as well as table and chairs – enough space for everyone to relax and enjoy the view and soak up the Umbrian sun!
There is a mini-bar fridge fitted in the under-pool area on the right hand side, perfect for the all important prosecco, beer, water, soft drinks & snacks!


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Haiti earthquake sheds light on its orphanages
In the fall of 2008, a pastor traveled through the barren countryside of Haiti asking parents to give him their children. He promised an education and a better life at an orphanage he said was bankrolled by Americans.
Twenty-eight children were sent with the pastor. But his promise proved false: Within three months, one child had died, and two dozen more were sick and emaciated when discovered by Haitian police, according to United Nations reports on the incident.
Even before the Port-au-Prince earthquake left as many as 300,000 children homeless — and before the spotlight fell on 10 Idaho missionaries charged with kidnapping Haitian kids — Haiti was a country where children were commonly reduced to a commodity. They were smuggled across the border as cheap labor, peddled for black-market adoptions, abandoned by their parents or forced into servitude, records and interviews show.
Despite the constant urging of human rights organizations, Haiti's government has made little progress toward protecting its children from exploitation or neglect, a Miami Herald examination found. By its own account, the government inspected only half of the country's documented orphanages — and no one can say how many orphanages work off the books.
The situation is sure to worsen. Thousands more children were left homeless or lost parents in the earthquake, while the country's feeble safety net was left in tatters.
"The government must care for the children," said Father Luc Jolicoeur of the Good Shepard orphanage in Port-au-Prince's Delmas neighborhood. He said no government inspector has ever visited his orphanage, where he fed oatmeal breakfasts to 78 boys Thursday morning.
To read the complete article, visit www.miamiherald.com.


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(With this piece, I'm starting a series of guest blogs featuring other individuals' extraordinary lives, stories and thoughts. Comments welcome.)
My mother found a small table in the street. Someone had discarded it and she carried it home. Her friend the furniture store owner refinished it for her. She carried an end table across the alley from a friend's house. One of the tripod feet caught on the gate and broke off. My father, exasperated each time that she brought something home, felt the need to bring its mate home for her. Again, her friend the furniture store owner had it refinished for her. Her incomplete sets of china with their beautiful cup and saucer or delicate serving platter also have their own stories to tell.
When I took my friend Kathy on a tour of my new home, before these pieces were able to find a more fitting place, she was mesmerized by the provenance of my home furnishings. Somehow, their histories added to their decorative beauty and value.
As I pondered on the intrigue that these stories held for Kathy, I began to think about the private tales each person has to tell. We all know that person who seems to have it all – beauty, brains, career, money, respect. We think that he or she never "suffered" in order to attain success. How many times does a celebrity make a public outcry that people do not know what he went through to achieve success?
For that matter, how many times does each of us make the same outcry? We do not have to be a celebrity to have people in our lives who do not know – or, acknowledge – our histories. There is the friend who tells you that you are so lucky to live in that house. There is the employer who tells you that you have not suffered enough for your job.
In order to get them to "shut up" we feel pressured to reveal every setback which we faced. The response to this revelation? Varied yet mechanical. There is the "thank you for sharing" response; or, the "stop feeling sorry for yourself" response; or, the "I don't believe you" response. We are neither sharing nor feeling sorry for ourselves. More importantly, we have failed to establish a rapport or any understanding.
Unlike a table that cannot reveal its stories one by one to the other tables, as humans with brains and souls, we should have the opportunity to reveal our stories to other people – slowly and comfortably. Then, we are truly sharing.
Each of us has wonderful stories to tell, stories which can be woven into an extraordinary autobiography. Just do not ask me to hand it to you in one encounter.
Written by Carolina L., pseudonym, an attorney in Denver, Colorado. Carolina is originally from The Bronx, New York which is fertile ground for many stories.


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My name is Vernon Little. I'm a hip hop/holy hip hop artist from the Bronx, N.Y. I was dedicated to the Lord as a baby in the early 1970's, and raised in the church. My mother was a devout Christian who attended church regularly. My parents were together until I was 7 years old. After divorcing, my mother took my brother and I to the Co-op City section of the Bronx, while my dad moved to the Parkchester section.
As a teen, I started hanging out in the streets a lot. My mother worked long hours and went to bible school, so I had a lot of freedom. I didn't go to school much for the first two years of high-school. I also began drinking alcohol. I got introduced to graffiti at that time and began writing on walls and trains. I got arrested one time for it. One good thing around this time was me getting introduced to rap music.
I changed high schools my third year. Even though I was going to class more, I was still drinking a lot and began getting into a lot of fights which led to a few arrests. I was originally rapping with a group, but eventually went solo. The group I left got a record deal soon after I left. As for me, I ended up spending some time incarcerated right before I was supposed to finish high school.
While there, my mom brought me a Living Bible. It was easier for me to comprehend than the King James. I wrote my first gospel rap song at that time titled 'Proverbs' from the book of Proverbs. I also got my G.E.D. while there, and began college.
I came home as an adult and struggled for awhile. I got back in school, but a good job was hard to find. I recorded a few songs, but nothing materialized. I left the music alone to focus more on taking care of myself. My mom and two of her sisters along with their husbands had started a church – Faith In God – while I was away.
I eventually found a decent job and was doing OK for myself. Fast forward to 2009, I was sitting in the lunch-room at my job when a co-worker invited me to his home studio to record some music. He didn't know about my musical past, which led me to believe that maybe God was opening a door. I told him that I had recorded in the past, and accepted his invite. I believe the Lord told me to put Him first in my music and He'd open some doors for me. So, the first song I recorded for my comeback was 'Proverbs' which was written almost twenty years earlier.
I was blessed to be able to release a CD in 2011 titled 'A New Beginning' through Tate Music Group. I also released a CD this year (2018) titled 'Double Minded' through Bentley Records. Multiple platforms have been made available to me to promote the good news of the gospel. I've continued to keep God first in my recordings. Since I started back recording, I also was attending bible school which led to me being ordained as a pastor. God is good.


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Earliest Known English Hanukah lamp saved for the Jewish Museum
- 19 July 2010
With the help of a donation of £75,000 from the Art Fund, the Jewish Museum has successfully raised the funds to secure the 'Lindo lamp', the earliest known English Hanukah lamp and one of the treasures of British Jewish heritage.
The museum needed £282,000 in order to purchase the work. The National Heritage Memorial Fund contributed £145,000 to the total cost and in addition to the Art Fund's grant the MLA/V&A Purchase Fund gave £30,000 . The remaining funds were raised from private sources.
Before being purchased for the collection, the Hanukah lamp was on loan to the Jewish Museum, where it was on display for over 70 years, since the 1930s. It was commissioned from silversmith John Ruslen in 1709 on the marriage of Elias Lindo to Rachel Lopes Ferreira. Elias's father, Isaac Lindo (1638 – 1712), fled from the Inquisition in the Canary Isles and settled in London in 1670. The Lindos became prominent members of the early community of Spanish and Portuguese Jews in London and founder members of Bevis Marks Synagogue, established in 1701. They also distinguished themselves in science and literature, in charitable endowments and as patrons of the arts. The backplate of the Hanukah lamp is chased with the figure of the prophet Elijah fed by the ravens, in a play on Elias' Hebrew name.
The lamp is on display in the gallery, Judaism: A Living Faith, which houses the museum's magnificent collection of Jewish ceremonial art.The Jewish Museum reopened in March 2010 following an extensive £10 million redevelopment.
Stephen Deuchar, Director of the Art Fund, said: "We are pleased that funds have now been raised to secure this historic treasure for the Jewish Museum. We thank all our members for their crucial support, helping us save the Lindo Lamp as well as countless other beautiful works for the public to see."
The Art Fund helps Jewish Museum in its bid to save 300 year old silver Hanukah Lamp 21st July 2009
ArtSaved: Self Portrait in Army Steel Helmet by Isaac Rosenberg, 1915.


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Siaqodb supports indexes for fields and/or automatic properties of primitive/basic types. Indexes ensure very fast retrieval for any given key: O(log n).
There are two ways to define an index:
1. By decorating the field or/and Automatic Property with the Index attribute:
public class Employee
public int OID { get; set; }
public string FirstName { get; set; }
public string LastName { get; set; }
DateTime hireDate;
public DateTime HireDate
get { return hireDate; }
set { hireDate = value; }
public int Age { get; set; }
The Age property and the hireDate field are indexed.
2. By adding indexes through SiaqodbConfigurator:
SiaqodbConfigurator.AddIndex("hireDate", typeof(Employee));
SiaqodbConfigurator.AddIndex("Age", typeof(Employee));
Indexes are detected automatically by Siaqodb's query engine. Once an index is defined, you don't have to do anything special to take advantage of it. For example, the query in the following example uses an indexed field for its where clause and therefore it will be very fast:
var q = from Employee emp in siaqodb
where emp.Age > 30
select emp;
Index values do not need to be unique and can accept multiple keys with the same value. Unique index values can be enforced by using the UniqueConstraint attribute, for example:
public class Employee
public Guid InternalID { get; set; }
All Employee instances will have Unique values for the indexed InternalID property.
Important: An Index is valid only if it is added to a field and/or to an automatic property. If you have a property with a backing field, be sure you put the index on the field and not on the Property, like in above examples.


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Savoring Sorrento's Top Sites/
Sorrento is a beautiful Italian Belle Epoque city perched on a cliff with water views around every corner. Here's your top 10 list of all the great things to savor while visiting Sorrento.
Sorrento is one of those fairy tale cities that you dream about when you think of quitting your job and moving to a small town in Italy. Of course you don't want that town to be too small, because you have to eat, and you want to eat good food. And you're going to want a lot of spots to take in sweeping water views, perhaps with a nice cocktail in hand. There should be a few things to do, but not so much that you feel like you should be out every second taking it all in. Sorrento is that perfect Italian town to relax, enjoy a nice meal and admire a picture perfect view.
Here's your top 10 list of what to see in Sorrento, but don't stress if you don't hit all of them. Sorrento is all about slowing down and savoring the moment.
1. Villa Communale
Villa Communale is a great place to start your visit to Sorrento. The park and garden sit high atop Sorrento's cliff with views to the bay of Naples. Grab a park bench or seat in the outdoor cafe, and watch the water unfurl under you, and all the way across to Mount Vesuvius.
2. Piazza Tasso
Your next stop isn't far from Villa Communale, and it's Sorrento's main square of Piazza Tasso. Grab a coffee or drink at Fauna Bar and watch small city life. If you're hungry, there's several spots to take in a meal while doing some great people watching.
3. Cliffside Sunset Drink
There are some very nice Belle Epoque hotels set along the cliff above the water. If you aren't fortunate enough to be staying in one of these nice hotels, pay them a visit at sunset to enjoy the view with a cocktail. The Hotel Excelsior Vittoria is a great spot to get pampered and watch the sun go down. Drinks are served with a collection of snacks, making for a delicious, deluxe happy hour.
4. Dine at Il Buco
If you're up for some fine dining, splurge at Michelin starred Il Buco. The seasonal tasting menu puts you in the hands of the more than capable chef who will delight you with the local flavors and creative combinations. The wine pairing is another treat to indulge in to taste unique grapes, perfectly paired with the dishes. Start with a spritz for a fun tableside demonstration.
5. Enjoy the local lemons
Lemons are local and abundant in Sorrento. You can even walk through a grove in the middle of town and grab some of your own. Easier still is to enjoy a limoncello at many of the cafes. You can watch it being made at I Giardini or buy it in one of the very colorful shops selling any version you can imagine - lemon soap perhaps? Or get your lemons in gelato form at Davide's.
6. Shop Artisanal Products
Via San Cesareo is a pedestrian only street with lots of Italian crafts like Sorrento's local inlaid wood boxes. You can find bigger, brand name shopping along Corso Italia. And if you're looking to take back any Italian snacks, sauces or drinks, pay a visit to the Corner Shop.
7. Marina Piccola
Marina Piccola is where you'll catch your ferry or hydrofoil to Naples, Capri or Ischia. You can also grab your own sail boat and putter around the bay. Easier still is to enjoy a meal on the water and watch the people come and go.
8. Marina Grande
Marina Grande is the marina to visit when you're up for a big climb. The pretty harbor hosts a handful of restaurants for more peaceful people and water watching. Enjoy some of the local seafood and produce with a glass of wine for an ideal day.
9. Sedile Dominova
Sedile Dominova was built in the 16th Century as a meeting place for the town council. The beautiful open loggia still acts as a meeting place, mostly for men playing cards. It looks like a scene right out of the movies.
10. Day at a Beach Club
If you've done any of the above, you'll have admired many beach clubs on the water, at the bottom of the cliff. You can spend the day at one of them with chair and umbrella rentals. Many also serve food and drinks in case you're not ready to climb back home.
There are some great day trips to add on to your stay in Sorrento. Stay tuned for more!


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My term one reading goal is to have a range of strategies to get information and main ideas from a book.
This is important because if you only have one strategy it might fail but if you have range of strategies I can choose the best one.
The things I am going to do to achieve my goal are ask other successful readers what strategies they use to understand what they are reading. I can practise them by talking to someone about what I am reading at the end of every chapter.
I will finish this goal by the end of this term. I will know I have been successful because I will be able to use new strategies to discuss what I am reading to show I understand what I am reading.


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Closure of Visa Office in Australian Embassy Vienna
Effective 1 July 2018 there will no longer be a Visa Office presence at the Australian Embassy Vienna.
You can continue to apply for a range of temporary visas, permanent visas and Australian Citizenship online through your ImmiAccount.
ImmiAccount allows you to scan and attach supporting documents to your online application. You can create an ImmiAccount at www.homeaffairs.gov.au/immiaccount.
This is the strongly preferred and most efficient way to have your application managed and considered promptly.
Any paper applications for clients usually resident in Austria, Bosnia & Herzegovina, Croatia, Czech Republic, Hungary, Kosovo, Slovakia and Slovenia need to be sent to:
Australian Embassy Berlin
Visa Office
Wallstrasse 76-79
D-10179 Berlin, Germany
Please note that most applications must be lodged online and cannot be accepted by mail. Please closely consider information provided regarding your visa product on www.homeaffairs.gov.au prior to application lodgement.
Once received, your application will be automatically allocated to a Visa Office within the Europe Region or Australia for consideration and decision.
You should not book flights or make travel commitments until you have a visa to travel to Australia. The department will not be liable for any financial loss incurred by clients whose visa application was finalised later than expected or was unsuccessful.
Comprehensive information regarding visa options are available on the website www.homeaffairs.gov.au
For a list of Frequently Asked Questions, please click here.
Work and Holiday visa program: Mandatory online lodgement of visa applications
We are pleased to announce that the Department of Home Affairs is moving to mandatory online lodgement for Work and Holiday visa applications on 17 November 2018. This will make it faster and easier for you to lodge a Work and Holiday visa application for Australia.
The change means that from 17 November 2018 all nationals of Austria, Czech Republic, Hungary, Israel, Luxembourg, Poland, Portugal, San Marino, and Slovenia, as well as Spain and the Slovak Republic, must lodge their Work and Holiday application online. This can be done through the Department of Home Affairs' website at www.homeaffairs.gov.au using ImmiAccount.
Paper applications will no longer accepted from 17 November 2018. This change only relates to the method of lodging the visa application, so all visa requirements and eligibility criteria remain unchanged.
Please note that this change does not affect the number of places available in the 2018-19 Work and Holiday program. Therefore, due to the high number of applications already received, applicants from Spain and Israel will not be able to lodge applications until further notice.
It is important to note that the requirement of Functional English also remains unchanged. For a list of acceptable evidence to demonstrate that you have at least functional English, please refer to the Department's website at https://www.homeaffairs.gov.au/trav/visa-1/462-#tab-content-1, then go to the tab "visa applicants" and refer to the information listed in the drop-down text for "Functional English". Please ensure that you include this evidence when you lodge your application.
For further information, please see https://www.homeaffairs.gov.au/trav/visa-1/462-#tab-content-1.
1 July 2019: Austrian applicants for a Work and Holiday visa no longer require a letter of Government support
From 1 July 2019, a Government letter of support will no longer be required for Austrian applicants for a subclass 462 Work and Holiday visa for Australia. It is important to note that all other visa requirements remain unchanged, including the requirements for adequate funds, education and Functional English. For a list of acceptable evidence to demonstrate that you have at least Functional English, please refer to the Department's website at https://immi.homeaffairs.gov.au/visas/getting-a-visa/visa-listing/work-holiday-462/first-work-holiday-462#Eligibility, then scroll down to "Have this level of English language".
What's New?
The Australian Government has announced it will enhance the way visa and citizenship services are delivered using the latest digital technologies. For more information visit the Department of Home Affairs website.
On 1 July 2017, the new Programme Year 2017/2018 will start for all Work and Holiday (subclass 462) Programmes. This includes applications from clients in Poland, Portugal and Spain, for which the current Programme Year 2016/ 17 has already been filled.
Any applications received for a place in the new Programme Year 2017/18, but before 1 July 2017 will be deemed invalid and not be eligible for a place in the new programme.
This applies to clients from Poland, Portugal and Spain.
Clients from Hungary, Luxembourg, San Marino, Slovakia and Slovenia can continue to lodge their applications with government letters for the current Programme Year 2016/ 17 before the start of the new year in July 2017 as these five programmes still have places available and are not yet filled for this year.
Please submit complete applications, i.e. completed application forms with valid payment and supporting documents in one single package. Do not send any supporting documents (such as an English test results) ahead of your actual paper application or ahead of 1st July. Once the new programme opens, Berlin will prioritise complete applications.
Applicants must submit their application by post to the street address of the Berlin Visa Office on or after 1st July 2017 (which falls on a Saturday). Please note that the Embassy is not open on weekends; therefore, the first applications will only be received on 3 July.
More information on the Work and Holiday program can be found at:
You can view current global visa and citizenship processing times for most visa subclasses and citizenship types. To view current processing times, click here or see the product page for the specific visa subclass or citizenship type you are applying for. You can navigate to any product from Individuals and Travellers or Visa Support. On the product page, two processing times will be displayed, indicating how long it takes to finalise 75 and 90 per cent of all applications submitted globally.
Processing times apply from the date your complete application is lodged.
You can also use the Visa Finder to compare processing times for up to three different products.
Please note that applications are assessed on a case-by-case basis, and that actual processing times may vary due to individual circumstances including:
- whether the applicant has lodged a complete application including all necessary supporting documents
- how promptly the applicant responds to any requests for additional information
- how long it takes to perform required checks
- how long it takes to receive additional information from external parties, particularly in relation to health, character, national security, and Assurance of Support requirements
- the number of places available in the migration programme (for permanent migration visas)
- surges in demand and peak periods
To ensure your application falls within the published processing times, we strongly encourage you to submit complete applications. The checklists provided on ImmiAccount will assist in making sure you have included all required documents during the application process.
Applicants who have completed three months (88 days) of work on their first Work and Holiday visa in specific industries in specific areas of Australia will be able to apply for a second Work and Holiday visa (subclass 462). The work must have been undertaken after the commencement of the new regulations (18/11/2016).
The work must have been undertaken in the specific area defined as the Northern Australia region, which includes all of the Northern Territory, and those parts of Western Australia and Queensland above the Tropic of Capricorn).
Second Work and Holiday applications need to be lodged online or sent directly to the onshore processing centre in Brisbane, regardless of client location.
More information on the Work and Holiday Maker visa is available on the department's website, http://www.homeaffairs.gov.au/Trav/Visa-1/462-
The Australian Government has commenced collecting biometrics from clients applying for Australian visas in Bosnia-Herzegovina.
Biometrics will be collected from visa applicants, irrespective of their nationality, who are in Bosnia-Herzegovina at the time of making a visa application to enter Australia unless they are excluded or exempted.
Biometrics will be collected at an Australian Biometric Collection Centre (ABCC) in Sarajevo, by appointment. The ABCC, operated by Teleperformance, will charge a fee for this service.
Visa applicants who mail their applications to the Australian Embassy in Berlin, or who lodge their visa applications online, will be sent a letter informing them that they need to attend the ABCC in Sarajevo to provide their biometrics.
Visa applicants should register, make an appointment and make payment for the biometric enrolment as per the instructions provided on the Teleperformance website prior to attending the ABCC. Applicants should also take a copy of the request letter and their passport to the ABCC.
For more information please click here:
Department of Home Affairs website
Migration Fraud
- A short video has been developed to raise awareness of migration fraud. Clients are encouraged to check out the fraud warning pages before engaging the services of online companies. Video: www.youtube.com/user/ImmiTV?feature=mhee#p/c/1/Nqwd9CJXlcg
- Be aware and protect yourself from migration fraud. See additional information here.
Contact us
Applying for a visa
- Applying for a visa - general instructions
- Visa application charges and methods of payment
- Online (electronic) visas - information & enquiries
- Health requirements
- Panel doctors list
- Character requirements & police clearance certificates
- Migration agents
Forms and checklists
Other useful links
- Requests for international movement records
- Australian National Archives (requests for historical records of immigration to Australia)
- Australian Government entry point (for all government services; includes links to State & Territory government websites)
- Jobsearch
- Study in Australia
- Tourism Australian (tourist information)
- Department of Infrastructure, Transport, Regional Development and Local Government (flying to Australia - security requirements)
- Australian Customs Service
- Department of Agriculture and Water Resources
- Therapeutic Goods Administration (taking medicines to Australia)
- Foreign Investment Review Board (buying a house – requirements for foreign investors)


text:
Vert: EF
Når: Mandag 11. april - 8:30 - 16
Hvor: KS Agenda Møtesenter (på hjørnet av Ruseløkkveien og Haakon VII's gt.)
Rom: Lindesnes Auditorium
Tema: "Innovasjon i læring og suksess gjennom et globalt tankesett"
EF Corporate Solutions ser fram til å være vert for REN sammen med foredragsholdere fra Innovasjon Norge, EVRY, UNIT 4 og Ashridge Executive Education. Det vil bli en interaktiv dag, hvor du kan dele dine erfaringer ogbygge ditt nettverk. Vi inviterer alle til å lære av utdanningsspesialister og norske næringslivsledere, med fokus på innovasjon og globalt tankesett, inkludert spennende workshops. Eksperter i Leadership Management, Ashridge, vil være vertskap for en workshop om "Tillit i internasjonale team", som gir deg en sjelden mulighet til å oppleve en av de beste skolene innen Executive Education. (se Workshop oppsummering nedenfor)
08:00 - 09:00 Registrering og nettverking
09:00 - 09:15 Velkommen: Rowena Thakore, EF Corporate Solutions
09:15 - 09.30 EF: Opening the World through Education: Anja Salo, EF Corporate Solutions
09:30 - 10:20 Innovasjon i den globale klasserommet: Interaktivt foredrag med kulturquiz: Peggy Weggler, VP Academics, EF Corporate Solutions
10:30 - 11:30 Internasjonal forretningsutvikling; Hvorfor Global Mindset er viktig: Svend Haakon Kristensen, Head of Customer Operations & Regional Director Asia, Innovasjon Norge
11:30 - 12:15 Lunsj – Nettverking
12:15 - 12:45 Remiksing av arbeidskultur i Norge: Laxmi Akkaraju, Senior VP Global Sourcing EVRY
12:45 - 13:15 På tvers av grenser mot et felles mål - Hordan kunnskap deles i en global organisasjon: Kirsten Munch, Global Head, Enablement, Unit4 Business Solutions
13:30 - 15:30 Tillit i internasjonale team: Interaktiv Workshop med Trudi West, Ashridge Executive Education
15:30 - 15:45 Oppsummering – Rowena Thakore, EF
Rowena Thakore, Head of Sales, EF Corporate Solutions has 17 years' experience working in global partnerships. Having lived and worked in the UK, US, Canada, Belize and Norway, Rowena has experienced first-hand, the joys & challenges of living & working in different countries, and the importance of good cross cultural understanding & communication. Rowena brings her experience to EF Corporate Solutions partners to help optimise communications across their global teams and maximise their cross border potential.
Anja Salo, Regional VP, EF Corporate Solutions has lived, worked and studied in Europe & Asia, and spends a large amount of her time fleeting between countries nowadays. Anja has been with EF for 17 years, in her current role as Regional Vice President for Corporate Solutions, Anja works with partners across Northern Europe to break down communication barriers, and look at how to optimise how they do business across borders. Anja particularly enjoys getting to know clients' businesses, and understanding how language can evolve as a significant part of their business strategy.
Peggy Weggler, VP Academics, EF Corporate Solutions has 20 years' experience at EF Corporate Solutions. With a background in both science and management, as former Head of the Clinical Chemistry Department for Heart Surgery at the University of Pennsylvania Hospital in Philadelphia, USA, Peggy retrained in English and Pedagogy and joined EF Language Learning Solutions in 1996. Starting off as a Business English teacher, Peggy worked with some of Sweden's largest businesses to support their global communication. Peggy's current role is assuring EF's language learning solutions are pedagogically sound, working together with EF's Academic & Innovation teams, as well as with EF's global teams and partners.
Svend Haakon Kristensen, Head of Customer Operations & Regional Director Asia, Innovasjon Norge is responsible for Innovation Norway's foreign offices in Asia, which currently includes China, India, Singapore, Indonesia, Malaysia, Thailand, Vietnam, South Korea and Japan. With more than 12 years' experience, working in both Norwegian public and private sector business in Japan, Svend Haakon has a great understanding from an outsider's perspective into Norwegian industry, and proven experience on helping Norwegian companies to succeed overseas.
Laxmi Akkaraju, Senior VP Global Sourcing, EVRY is responsible for Global Delivery at EVRY and overall strategy their global delivery centers in India, Ukraine and Latvia. Previous to her current role, she was stationed in India for 2+ years as Country Manager for EVRY's subsidiary in Bangalore. Before joining EVRY, Laxmi worked at Intel (USA), Spirent (USA) and Holte Consulting (Norway). Her experience in high-tech sectors in three continents has given her unique insights into cultural differences, particularly in the work environment. Laxmi is a frequent speaker on the international workplace and the dynamics of emerging Indian economy.
Kirsten Munch, Global Head, Enablement, Unit4 Business Solutions has more than 10 years of experience in knowledge demanding, fast changing environments in the IT industry. Kirsten currently oversees the virtual learning and enablement strategy of Unit4, an organization that has gone through major changes over the past two years, emphasizing a people-centric approach. Adopting new technologies to support innovation, learning, and development, influencing performance and talent management are core aspects of her expertise.
Trudi West, Faculty, Ashridge https://ashridge.org.uk/faculty-research/faculty/trudi-west/ Trudi has a keen interest in how people develop and grow as part of their own learning experiences and as such, she is interested in motivation, particularly what drives learning, development, understanding and action at a personal as well as an organisation level. Within her work at Ashridge, Trudi facilitates learning through the design and delivery of programmes as well as through her research. She has examined the leadership and team outcomes for the skippers and crew of the Clipper Round the World Yacht Race. She has also recently completed research into the concept of risk by exploring how senior managers actually think about and work with risk.
Before joining Ashridge, Trudi worked in the City and in the NHS. Trudi holds an MSc in Occupational Psychology and a BSc in Psychology. She is a member of the British Psychological Society and has experience of using a range of psychometric tools.
Ashridge Workshop: Trudi will bring research, together with her experience of working with clients from around the world, to help you develop trust in your own international teams. First we will define trust and why it is important for any team; how do you create alignment when 'winning' means different things to different people? From here, we will discuss the specific challenges faced by differences in time, language and culture as well as ups and downs of working virtually. What capability is required to work effectively in such teams? And why does any of this matter, anyway? The workshop approach will involve your participation in small group discussions (på norsk).
Kontakt: Rowena Thakore, EF Corporate Solutions, email: firstname.lastname@example.com


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(and Easter Island)
Capital | Santiago
Population | 16,746,491(July 2010 est.)
Area | 756,950 SQ KM
Official Language | Spanish
Holidays | Independence Day, 18 September (1810 – from Spain)
Currency | Chilean pesos (CLP)
Time Zone | UTC -4
Best Time to Visit | September to December (spring)
Connecting with the Culture | Driving a 4 wheel drive across the sand dunes of the Atacama desert. Enjoying the cosmopolitan life in Santiago. Skiiing the slopes of the high Cordillera in Middle Chile. Standing next to the colossal moais of Easter Island (Rapa Nui) and wondering how the heck they got there. Traveling to Chile's rugged southern tip, considered to be 'the end of the world', to watch the breaching whales.
Read | Isabel Allende's House of the Spirits, the story of a Chilean family depicted with modern-day realism and a dose of the supernatural.
Listen | Local singer Nicole – who is signed to Madonna's Latin music label.
Eat | empanadas fritas (fried pasties with ground beef and spices)
Drink | Mistral beer or try a foamy pisco sour (brandy with lemon juice, powdered sugar and egg white)
In a Word | Ah que rico(a) – normally used when describing a good-tasting dish (but just as applicable when referring to a good-looking person)
Characteristics | The Andean condor; cowboys; the Allendes; micro buses; street vendors; magic realism; great wine.
Surprises | Reality TV is an unexpected hit in Chile; Chileans often work six days a week, but they are always ready for a carrete (party).
Calls in Chile for new protection law after gay attack
(Video euronews)
(HN, 3/26/12) - Thousands of people attended the funeral yesterday in Santiago, Chile of Daniel Zamudio, an openly gay man, 24, who died 25 days after being brutally attacked by neo Nazis on March 3. Pictures released by his family show he was beaten in the head, burned with cigarettes & marked on his body with Nazi symbols & slogans. At the ceremony at Cementerio General a caravan of almost a hundred vehicles lined Avenida La Paz carrying photos of Daniel & messages of rejection of homophobia & all discriminatory biases in Chilean society, which is generally deeply conservative. Speakers sang the music he had enjoyed, including an acoustic version of Placebo's "Every Me, Every You". 4 suspects have been jailed on attempted murder charges.
The case has prompted a national debate in the country over hate crimes & prompted calls for a new debate on an anti-discrimination law proposed in Congress 7 years ago; & first implemented last November. The bill, which the gay rights group `Movement for Homosexual Integration & Liberation (Movilh)' is petitioning to rename the "Zamudio law," has continued to meet opposition from 13 Senate deputies of the conservative Independent Democratic Union Party (UDI) who say its passing could lead to legalization of gay marriage in the country. The Corporation Villa Grimaldi Peace Park, a think tank, said the death of Daniel Zamudio, beyond its actual perpetrators, has its origin in the gap in human rights education in the country & is not an isolated incident, but rather the result of an absence of a democracy with full respect for civil rights after years of government sponsored repression. The UN Human Rights Office (OHCHR) condemned the fatal beating & has urged authorities to pass legislation to outlaw discrimination based on sexual orientation. (Read more at the Santiago Times)


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Mindfulness Fundamentals
About This Course
Mindfulness means maintaining a moment-by-moment awareness of our thoughts, emotions, bodily sensations, and surrounding environment with openness and curiosity. It has a variety of research-backed impacts, including reduction in stress, and improvements in job satisfaction, emotional regulation, and focus.
The central objective of this course is to introduce you to mindfulness meditation and help you cultivate a personal mindfulness practice. Both beginners and those with significant experience find this course extremely worthwhile.
If you are interested in integrating mindfulness into your work with youth, this course fulfills the prerequisite for our mindfulness curriculum course, Mindful Educator Essentials.
Course Content
In this six-week online course, you will learn the basics of mindfulness meditation through a series of videos, readings, reflections, and guided mindfulness practices. This course also covers current scientific research on mindfulness and the brain, emotion regulation, and compassion. The course is facilitated by a highly experienced Guiding Teacher who directs the learning process by answering questions, providing ongoing feedback, and synthesizing emerging themes.
Below is an overview of the course content. You may also view a Detailed Course Syllabus here.
- The basics of mindfulness meditation
- How to work with thinking that arises while practicing mindfulness
- Techniques for meeting and navigating intense emotions
- Practices that cultivate positive states of mind like gratitude, kindness, joy & compassion
- The role mindfulness plays in communication and interaction
- Support for developing a daily sitting practice
Upon completing this course:
- Educators can receive up to 3 graduate level credits Details
- Eligible Mental Health Professionals can receive up to 12 CEUs Details
Your Trainers
The course is taught by Megan Cowan, Chris McKenna, and Matthew Brensilver. This team has over 50 years of combined mindfulness practice and over 30 years of teaching mindfulness and emotional intelligence to children and adolescents, as well as experience training many thousands of adults.
Matthew Brensilver
Matthew Brensilver
Course Trainer
Matthew Brensilver, PhD, holds a master's degree in clinical social work and has done psychotherapy with adolescents, adults and groups. He received a PhD from USC, where his research investigated explanations of psychiatric comorbidity. Currently, Matthew conducts research on addiction treatment at the UCLA Center for Behavioral and Addiction Medicine. He also teaches at UCLA's Mindful Awareness Research Center on the intersection of mindfulness and psychotherapy.
Megan Cowan
Megan Cowan
Co-Founder and
Course Trainer
Megan Cowan is a co-founder of Mindful Schools and comes to this work with over 15 years of formal and intensive mindfulness training, a background in teaching and education, and a degree from UC Berkeley in Alternative Health. Megan is the primary author of the Mindful Schools Elementary School Curriculum, and created their first Adolescent Curriculum. She has taught more than 3500 youth via Mindful Schools' in-class direct-service program, trained more than 2000 educators, mental health professionals, and parents in mindfulness practices and applications for youth, and lead our Mindful Educator Essentials domestically and internationally for seven years. In 2012, Megan was featured in "Room To Breathe," the first feature-length film documentary on the effort to integrate mindfulness training into U.S. public schools.
Chris McKenna
Chris McKenna
Course Trainer
Chris McKenna has served as Program Director at Mindful Schools and was Executive Director of the Mind Body Awareness Project, a nonprofit that pioneered the development of mindfulness-based interventions for high-risk adolescents with complex trauma. During his tenure, MBA published the first formal research on the impact of mindfulness programming on youth in the U.S. juvenile probation system. In collaboration with Colorado State University, MBA also developed mindfulness training programs that met the specific needs of diverse youth populations, including youth of the Confederated Salish and Kootenai Tribes in Montana, and military youth in Ft. Collins, CO.
Chris has spent over a decade working with diverse communities suffering from high incidents of trauma, including five years with an organization launched out of Amnesty International that provided legal and psychosocial services to victims of torture and war crimes from over 20 countries. He has an eighteen-year history with mindfulness meditation and has taught mindfulness practices to diverse youth & adult populations. He is on the Curriculum Advisory Committee of Dalai Lama Fellows and the Advisory Councils of the Mind Body Awareness Project, Inward Bound Mindfulness Education and Honoring the Path of the Warrior – a project which teaches mindfulness to veterans of the Iraq and Afghanistan wars. He holds a degree in Religion & Asian Studies from Columbia University.
Your Guiding Teachers
All of our Guiding Teachers have over a decade of mindfulness practice and broad teaching experience. Your Guiding Teacher is available to answer questions throughout the course.
Daniel Yoel Cohen
Daniel Yoel Cohen
Guiding Teacher,
Mindful Communication
Daniel Yoel Cohen (Danny) has a deep and abiding passion for practices that help people live with greater intimacy, joy, emotional balance, and connection. His experiences while finishing a degree at the Wharton Business School led him to spend the better part of a decade exploring the inner life, largely through NonViolent Communication and Mindfulness. Danny has benefited from intensive retreat and training with teachers in the United States, Nepal, India, Mexico, and Israel, where he was the founding director of a center for spirituality and meditation. Today he works as a psychotherapist and teaches mindfulness and communication courses and retreats for individuals, groups, and organizations. He is a life-long learner who loves people and teaching.
Devon Cresci
Devon Cresci
Guiding Teacher
Devon Cresci has been practicing mindfulness since 1997. She graduated with her Master's in Social Work from the University of Pennsylvania in 2002. Currently she works part time for Mindful Schools as a Guiding Teacher for their Mindfulness Fundamentals online classes and full time as a Social Worker in a public high school in San Francisco. There, she teaches mindfulness to both students and staff. She is passionate about bringing these practices into SF public schools and has organized district wide trainings for employees who want to bring mindfulness into their work with students. In her summers, she teaches retreats with iBme and has assisted the Young Adult retreat at Spirit Rock Meditation Center. Devon is passionate about sharing the practice of mindfulness and hopes that it may help people find greater peace and happiness.
Kevin Griffin
Kevin Griffin
Guiding Teacher,
Mindfulness Fundamentals
Kevin Griffin is a longtime practitioner and leader in the mindful recovery movement. He is the author of four books, most recently, Recovering Joy: A Mindful Life After Addiction. Kevin has pioneered this influential approach to addiction treatment that incorporates mindfulness, self-inquiry and reflections. He has extensive teaching experience and offers retreats and workshops nationally.
Eric López-Maya
Eric López-Maya
Guiding Teacher,
Mindfulness Fundamentals
Eric López-Maya has an extensive background practicing mindfulness and integrating it into different scenarios. He directs REDEA, a leading Institution in Mexico City that offers mindfulness-based interventions for mental health, well-being and stress reduction, both for companies and the general public. He also collaborates with the UCLA Mindful Awareness Research Center as an Assistant Teacher in its Certification Program. He is a clinical psychologist and a PhD candidate in Health Psychology and has led and collaborated in contemplative research projects in Mexico, United States and Germany. He holds a certificate in Mindfulness Facilitation from UCLA and has completed professional training in Mindfulness-Based Stress Reduction (MBSR) through the programs offered by the University of Massachusetts Medical School. He thoroughly enjoys assisting others to learn and deepen their mindfulness practice.
Gene Lushtak
Gene Lushtak
Guiding Teacher,
Difficult Emotions
Gene Lushtak began meditation practice in 1997 and completed numerous long retreats before moving to Thailand in 2004 to practice intensively. Upon returning to the United States, Gene sought to bring the mindfulness teachings into everyday life. He taught mindfulness in grade schools as part of InnerKids in Los Angeles and has been leading a sitting group in San Francisco for more than ten years. Gene also sees clients as a Somatic Experiencing Practitioner for healing trauma.
Heather Prete
Heather Prete
Guiding Teacher,
Mindfulness Fundamentals
Heather is a UCLA certified mindfulness facilitator and Self Compassion teacher. She has had the opportunity to share the practice of mindfulness in California and Chicago and has accumulated over ten years of teaching experience. She began her own formal practice in 1998, completing her first teacher training 5 years later. In 2007, Heather became interested in secular mindfulness and the neuroscience of practice. Soon after, she began training at UCLA's Mindful Awareness Research Center, eventually completing the Certification in Mindfulness Facilitation and MAPs Teacher Training. Heather teaches throughout the Los Angeles area in many capacities including training PHD interns self compassion at Tarzana Treatment Center and physicians at UCLA hospitals, helping those in recovery at women's sober homes, and teaching actors to have more joy in their careers through mindfulness practices. Since 2000 Heather has remained committed to training that includes yearly retreats ranging from 14 to 30 days in length. She is honored to be a guiding teacher for Mindful Schools.
Sara Schedler
Sara Schedler
Guiding Teacher,
Mindfulness Fundamentals
Sara Schedler was introduced to mindfulness as an undergraduate at Brown University and has been a dedicated practitioner for almost 20 years. She completed numerous periods of intensive silent meditation retreat, ranging from one to three months. Sara taught mindfulness at the Cambridge Insight Meditation Center for two years and has taught teen mindfulness retreats since 2003. She spent years sharing the Mindful Schools curriculum in public schools with children in grades K-6. She holds a Certificate in Mindfulness Facilitation from UCLA and continues to work at UCLA's Mindful Awareness Research Center. Prior to dedicating herself full-time to mindfulness, Sara worked in the environmental field on issues of climate change and clean energy.
Cheryl Slean
Cheryl Slean
Guiding Teacher,
Difficult Emotions
Cheryl Slean has practiced mindfulness for more than 20 years and is a graduate of UCLA's Certificate Program in Mindfulness Facilitation. She has taught extensively since 2007, leading numerous sitting groups, class series and retreats at venues nationwide including Against the Stream, Seattle Insight, Santa Monica Hospital, Swedish Hospital, the Hammer Museum, Google, Michael's House Drug & Alcohol Treatment Center, Refuge Recovery and Insight Community of the Desert, among others. She has collaborated with the healthcare community, participating in research and education on mindfulness and chronic pain, stress relief and substance addiction. Cheryl is also a filmmaker and theater artist and is interested in the intersection of the arts, mindfulness and sustainability.
Our Principles
One of the core principles of the Mindful Schools Community is the concept that a mindful classroom begins with you. When you teach mindfulness to your students, you are not merely a passive vehicle for delivering a curriculum – your own self-awareness, self-care, attention and personal mindfulness practice serves as a model and guide for your students.
When you move on to introducing mindfulness to your students, your own practice – supported and cultivated in this Fundamentals course – will serve as an essential model in their learning. The second course in our pathway to becoming a mindful educator is Mindful Educator Essentials, which will lead you through strategies and adaptable K-12 curriculum to teach mindfulness to youth.
What our grads say about Mindfulness Fundamentals
"Over the years, it has become so evident to me that no matter what mindfulness 'tools' I teach my students, what makes the biggest difference is my presence – for my classroom group and for individual students." – Liz Slade, Mamaroneck, NY
"Mindful Schools has given me the tools to make my classroom a wonderland!" – Lucius Irvin, Knoxville, TN
"This course helped me realize that my own mindfulness practice is vital to being compassionate and understanding in the classroom. It helped me find the balance to make teaching the richest job I could ever have." – Crystal Seward, New York, NY
"I just completed Fundamentals and will be moving into the educator course. It has been invaluable personally and professionally!" – Colleen Nolan, Charlotte, NC
"I would recommend this to anyone new to mindfulness practice and those who have a current practice. I have been an educator for 20 years and I am so grateful for all of the resources offered in the course. I look forward to integrating all I have learned into my world." – Kara-Lisa Mitchell, Sacramento, CA
More questions? Please visit our FAQ page.


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Weight Management: How to Create Your Nutrition Budget
Imagine for a moment, the feeling of running with a 20 pound backpack. Then imagine, you slip the pack off and run free from the extra load. Can you feel the lightness? The ease and freedom of movement? I'll bet you can.
This is the same sensation of running with or without an extra 10, 20, 30 or more pounds of body weight to carry with you. Increased body mass, specifically fat, as it is 'non-functional weight', increases the workload of locomotion. It is harder for the muscles to propel you forward, harder for the blood to circulate to greater areas and harder for the body to thermoregulate during exercise when you are carrying a significant amount of extra weight. All of this increased effort, results in a higher energy and oxygen requirement and the result is a feeling of greater fatigue at any given pace (movement is harder). This is most evident during running, as there are no toys to assist in forward motion (skii's, boat, bike etc) but is still noticible in all activities. Those extra 20 pounds above a healthy body weight increase your effort while decreasing your pace...but...I'm sure you already knew that;)
So how to lose those 20 pounds? More on that in a moment.
It is important to remember that there are just as many health risks and performance impacts associated with being underweight, as there are with being overweight. Pushing your body weight and body fat percentages too low is not only detrimental to performance but it increases the risk of many health issues including decreased bone density (increased risk of stress fractures), decreased iron (increased risk of anemia), decreased immune function, disruption of menstruation and the hormonal system, decreased absorption of fat soluble vitamins (ADE &K) and more. And the big one- restricting calories too greatly will decrease your glycogen stores and limit your ability to train hard and recover quickly! If you are too tired to hit those PRs and too weak to rebuild your muscles then really defeats the purpose. There is a line between healthy body composition and unhealthy and the risks of pushing that line are not worth any negligible improvement in performance. Please keep things in perspective.
So what is the 'optimal weight'? for a runner/biker etc?
The answer is: There isn't one! Please don't believe the hype. You are an experiment of one. What works for you may not work for your training partner. Your body may perform best at a higher body fat percentage then your buddy. Ultimately, the best weight for you is the one that allows you to train hard, recover quickly and perform at your best, feeling healthy, strong and happy. Next time you rock a race and feel light on your feet, note your body mass and composition. But, don't be stuck on this because one thing is for certain, nothing ever stays the same;).
Start here: Aim to reach a healthy body weight (see the BMI chart) and a healthy body composition percentage (get your body composition tested by a pro). Already in these zones? Great! You can experiment with your training and racing performance at the higher and lower levels of these healthy ranges. But keep things in perspective: one or two pounds in either direction is not going to have as much impact on your performance as following an effective training program will. The priorities are progressing your program, improving your economy and fueling optimally so that you can rock those training sessions and races. Keep your focus there.
How do I lose those 20 pounds, tho?
Start here: Eat a healthy diet, filled with real food on a consistent basis, over the long term. Yup. It really can be that simple! Often times, we just need to make healthy swaps to our current diet and clean up some slack habits. Aim to master the Nutrition Keys before worrying too much about numbers and details. Once you have these down, you can move on to the details of creating your own calorie and macronutrient budget.
Eat REAL food in it's natural form as often as possible. Pick it, hunt it, shoot it, catch it, dig it etc! Aim for real food 80-90% of the time. Shop the perimeter at the grocery store and focus on 'whole' foods. Avoid processed foods and food in packages as often as possible (limit to 10-20%).
Eat breakfast within 60 minutes of waking up and avoid skipping meals. Eat 3 main meals or break your meals into 5 smaller meals. Eating more in the morning will fuel your day and prevent over eating in the evening.
Variety: Ensure your meals contain a variety of food groups. Include one serving of protein and fill half of your plate with vegetables or fruits.
Protein: 20-30 grams of protein per main meal and 10 grams of protein per snack. Cooked protein serving size=of a deck of cards or the palm of your hand.
Limit liquid calories if you are trying to maintain or lose weight – juice, alcohol, sugared beverages, etc. Include healthy liquids if you are trying to gain weight.
Drink plenty of fresh water and fluids (non alcoholic) every day.
Eat 5-10 servings of brightly coloured veggies and fruit every day-fill half your plate and choose fruits and veggies for snacks.
Limit added sugar and processed oils when cooking.
Complete a food log and track your nutrition intake to ensure you stay on budget and are meeting your nutrient needs.
Practice moderation! There is no such thing as a forbidden food. Moderation, not deprivation, is the key to long term weight management. Have your cake and eat it too- by learning to choose smaller portions, tracking and staying on 'budget';)
Plan ahead. Look at your week ahead and make a meal plan based on your weekly schedule.
Cook once, eat twice. Choose large batch meals that can be eaten twice as lunch or dinner left overs or to freeze for future meals. Cook large batches of protein (chicken, fish etc) and freeze in portions for easy lunches or quick dinners. Crock pot meals are great for long days and the large batches make left overs or freezer meals.
You are what you buy. Buy only what you want to eat! Buy the foods you need for your meal plan- don't buy the foods you don't want to eat! Your cart should reflect the above Nutrition Keys- 80-90% real, wholesome food.
Make your life easy! Buy pre-cut veggies and fruit, portioned cheeses, roasted chicken, canned fish, healthy bean dips. Boil a dozen eggs at a time, choose fast fruits and veggies (bananas, mandarin oranges, baby cucumbers, cherry tomatoes), make smoothies for breakfast or lunch for on the go days (frozen fruit, spinach and greek yogurt). Do a freezer meal swap with a group of friends!
How are you doing?
Already rockin the Keys 80-90% of the time? No? Get this part down first and you will likely see the body composition changes you seek! Yes? You are ready to personalize your nutrition plan to make it more effective. Create a calorie and macronutrient budget that is specific for you and your body composition goals!
Macro- what? Macronutrients are just the nutrients that give us calories - Protein (building blocks of the machine-all tissues), Carbohydrates (construction workers to build the machine-energy), Fat (so many important services- day to day energy source, absorption of fat soluble vitamins, nervous system structure, thermoregulation and much much more!). How much of each of these do we need? The million dollar weight loss industry question! HA! There are actually a range of percentages that will help us reach our goals and there is no perfect ratio...again...you are an experiment of one! You may thrive on a higher fat percentage and your buddy may wilt. Start with the recommended guidelines, stick to your budget for a couple of weeks and observe how your body performs/changes/responds so that you can adapt and modify the budget to work best for you.
Use my Nutrition Budget worksheet to create your own calorie and macro budget (or let me help you;)
The only way to find out the best balance for you, is to experiment consistently and track in detail for a period of time. And the numbers are only a starting point- you are an experiment of one! Be sure to check in with your budget every time that your lifestyle changes- new goals, new training plan/schedule, new job/lifestyle change (retiring, injury etc) because your budget needs to change with you!
Current Weight lbs:
Maintain Weight
Multiply current weight by daily activity level:
12-14 Sedentary-seated
14-16 Moderately Active-standing
16-18 Very Active-labour
Gain/Lose 1/2lb /week
Add/subtract 250 calories
Gain/ Lose 1lb /week*
Add/subtract 500 calories
Protein grams/day
Recreational athlete, adult .75g/lb body weight
Competitive athlete, adult .6-.9g/lb body weight
Growing teenage athlete, .8-.9g/lb body weight
Adult building muscle mass .7-.9g/lb body weight
Athlete restricting calories .8-.9g/lb body weight
Protein calories/day
Fat grams/day
Weight in lbs*.3-.5g/day
Fat calories/day
Carbohydrates calories/day
Remaining calories from budget
Carbohydrate grams/day
Carbohydrate budget divided by 4
Calories per meal
1/5 – 1/3 total calorie budget
Minimum 350 calories/meal
Calories per snack
150 cals or more
Protein per meal
20-30g minimum
Protein per snack
10g minimum
Vigorous Exercise
Add 200-300 cals/60 mins or use an activity chart.
*Safe lower limit for women: 1200 calories/day. Men: 1800 calories/day.
**Resource: Nancy Clark's Sports Nutrition Guidebook
Quick Calorie Budget Calculation: To Maintain: Current weight in lbs * 14. To Lose: Current weight in lbs * 11-12
Can you make me a menu plan? NO. I get this question all the time and the answer is always the same- NO! The idea behind a calorie and macronutrient budget is that you have FLEXIBILITY to eat the foods you enjoy, that work for you and your family, preferences while still reaching your body composition goals. Learning how to choose portions that fit within your 'budget' is the secret to long term success. Eating a rigid 'diet' week after week is not the way to reach your goals long term. Healthy weight management is not complicated and does not require any special potions, products or guru's. It is really quite simple. Figure out the budget that works for you and choose to spend it how ever you like.
The only way to know if you are actually on budget, however, is to track what you are spending and bringing in. Just like our financial health, we need to know the details on a daily and weekly basis in order to make sure we are on track to reach our goals. We wouldn't go shopping without reading price tags and knowing that we had enough cash in our account to use our debit card at the til. So why do we feel like we should be able to budget our nutrition and reach our weight goals just by guessing?? That is way too much pressure!
Stop guessing and start logging your nutrition!
"But I don't want to log. It takes too much time. It's annoying." LOL! I've heard it all! But guess what? It works! The key to logging is doing it consistently and throughout the day, so that you can stay 'on track' in real time. Over time you will learn so much about the nutrient value of the foods you eat, your habits and how you can make choices that will fit within your budget. The long term goal is, of course, to learn to eat intuitively so that you can make choices that will help you reach your goal without logging. But, really, if you have to log your food to maintain a health weight, I think that is a pretty small price to pay over the long term! There are so many great online logging platforms now, and easy to use apps, that keep things simple and make logging a snap. Check out loseit.com, myfitnesspal.com, sparkpeople.com etc. Find one that works best for you.
Tips to make logging easier: Log real time, throughout the day, log your 'snacks' at the time of day (breakfast, lunch or dinner) rather than in 'snacks' category so that you get a better idea of your intake timing, make a menu for meals you eat frequently and don't stress if the choices don't jive perfectly with what you are eating. Make it as close as you can and understand that it won't be perfect- but it WILL be more effective than not logging at all. The goal is to make sure you aren't WAY off your budget day by day. And remember, once you learn how to choose foods and portions that are within your budget, you don't have to keep logging- motivation to learn!
So, here we go...let's get started!
1. Nail the Nutrition Keys
2. Create your Nutrition Budget
3. Log and learn! See how your body and training respond and adapt your budget to make it work for you and your needs.
Let me know if you have any questions or if you need support with your nutrition and weight management goals:).


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Mokra is an insect-like creature sent by a cruel race in the future from a distant planet in a parallel dimension to destroy the human race. Rather a convoluted plan! Fortunately his first meeting was with Lakit and Mantiz who were deep in philosophical discussion. As a result, his metamorphosis and mission didn't turn out quite as planned and he now pulverizes things in the name of the Sakrohm.
Game Details
: 2013-03-22
: n/a
: 0ctz (0,0%)
: 358
Ability of Mokra:
-2 Opp Pow. & Dmg,min 3