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Rose Tree Optimist Lacrosse 3/4: LocationsAbington Middle School
All ALC A League games will be played at the Abington Junior High School, unless otherwise noted: Take the Willow grove exit of the PA Turnpike to 611 South. Stay on 611 for approximately 4-5 miles. Turn Right on Susquehanna Road. At second traffic light, turn left into Abington Junior High School campus. Fields are on the left.
All ALC B League games will be played at the Huntingdon Road Field, just north of the old Abington High Football field (Memorial Field): Take the Willow grove exit of the PA Turnpike to 611 South. Stay on 611 for approximately 4-5 miles. Turn Left on Susquehanna Road, go one block and turn left onto Huntingdon Road. The field is about ¼ mile on right.
2056 Susquehanna Road
Abington, Pennsylvania 19001
Phone: (215) 884-4700
Fax: (215) 517-2894
Clearview - Chestnut Branch Park
Rt. 95 North or South to Commodore Barry Bridge to Rt. 322 East. Go 7 miles, past the NJ Turnpike Entrance, and continue another 2 miles to a traffic light (Harrison House Diner is on left). Turn left at the light onto Rt. 45 North. Go 3/4 miles and turn right onto Breakneck Road (Immediately before the Heritage Dairy Store). Proceed past the high school on the right. Go approx 3 miles to the next light (5 corner stop) and turn left onto Main Street. The Chestnut Branch Park is on the right approx. 1/2 mile. The field is in the back of the park.
Coopertown Middle School (Haverford Play Day)
Merge onto US-1 N via the ramp to Springfield
Turn left at N Drexel Ave
Continue on S Eagle Rd
Turn left at W Darby Rd
Turn right at College Ave
Turn left at Coopertown Rd
800 Coopertown Rd
Bryn Mawr, Pennsylvania 19010
Drexel Hill Middle School
3001 State Road
Drexel Hill, Pennsylvania 19026
Indian Lane Elementary
Interboro High School
INTERBORO - Interboro High School
From I-95, take Prospect Park Exit, then north on Route 420 then turn right on Chester Pike. Turn left at third light onto Amosland Road. Cross bridge and school is about 100 yards on left. Field is next to parking lot.
500 16th ave
Prospect Park, Pennsylvania 19076
Kingsway - Hidden Acres Sports Complex
Take the Commodore Barry Bridge to 295 North. Take Exit # 18. At the top of the ramp, head towards the truck stop on Berkley Road. Pass the truck stop, and turn right at the light onto Cohawkin Road (667). Follow Cohawkin 1.5 miles to the light at Kings Highway (551); Continue through this light an go exactly 1 mile until you reach the Turnpike overpass. As soon as you cross over the Turnpike make a sharp left onto Jessup Mill Road. Follow Jessup Mill Road 0.75 miles to the entrance to Hidden Acres on the left. It is called Hidden Acres because the entrance is very hard to see. If you reach the Baseball fields you have gone too far.
Lower Merion (Girls) Harriton High School Turf Field
Harriton High School
Turf Field
1.Take the I-476 N
2.Take exit 13 for US-30 toward Villanova/St Davids 0.3 mi
3.Turn right at E Lancaster Ave/US-30 0.4 mi
4.Slight left at N Spring Mill Rd 1.4 mi
5.Turn right at Old Gulph Rd 0.4 mi
6.Turn left at N Ithan Ave 141 ft
600 North Ithan Avenue
Rosemont, Pennsylvania 19010
Marple Newtown High School
Moorestown - Wesley Bishop Memorial Fields
Take 95 North (PA side) to the Betsy Ross Bridge. Take BRB across and as you exit Bridge, take Route 130 North toward Cinnaminson. After you pass under the Route 73/Tacony Palmyra Bridge overpass, continue on Route 130 North, you will turn right onto Church Rd. (A Big PEP BOYS sign is just before the turn). Immediately as you get onto Church, you will pass a WAWA on your left and you will come to a traffic light where Church Rd. forks into 2 roads. Stay to the left fork as this continues as Church Rd. (The right fork is Lenola Rd).
Take Church Rd. toward Moorestown and the fields are approx. 1-2 miles on Church on your right. There is ample parking.
The name of the fields are The Wesly Bishop Memorial Fields (aka North Church Fields).
If you get to the Moorestown Water Tower at the intersection of Church Road and New Albany Road, you've gone about a 1/4 mile too far.
Newark (Girls)
NEWARK (Our Lady of Grace Orphanage-There is no sign.)
E. Chestnut Hill Rd and Gender Rd.
From the North:
Exit Rt. 273 North (Christiana Rd.), after ½ mile look for
Exit Rt. 4 West (Chestnut Hill Rd.), about 1 mile
Pass Sterk School for the Deaf (on right), about 1/4 mile
Look for open fields on left
Left turn lane (no traffic light)
Turn into driveway immediately after open fields on left
Drive to the rear of the area to the fields
Holy Family Church is immediately after the orphanage.
There are no restrooms and no dogs allowed at the fields.
Closest restrooms are at Dairy Queen about 1/2 mile further west on Rt. 4.
Penncrest High School (Auxillary Gym)
134 Barren Road
Media, Pennsylvania 19063
Penncrest High School (Girls Lower Lacrosse field)
Penncrest Highschool Lower Lacrosse Field
Plymouth - Whitemarsh High School
R/Tree Optimist Home Fields
Girls: All practices and home games are played at Penncrest High School
Boys: All practices and games for the A-1, A-2, B-1 and B-2 teams are played at Springton Lake Middle School (see link below).
Practices and games for the B-3 team are played at indian lane Elementary School on Wednesday evenings and at Springton Lake Middle School on Sundays.
Practices and games for the intramural program are on Sundays, 12;15-1:15, at Penncrest High School.
Radnor Fields
Radnor Games are played at Ditmar Fields, but they have recently been given this name and were previously referenced "Forbes Fields." If you are lost, ask how to get to St. David's Church, which of course, is not in St. Davids. The parking lot to the fields is above the church parking lot and the fields are behind the church.
From the South on Route 476:
1. Take Exit 5 off Rt. 476 and stay to the left.
2. Go left onto Rt. 30
3. Go left at the second traffic light onto Radnor- Chester Rd.
4. Take a right immediately onto Sinkler. You will swing to the right and come to a T intersection after c. ¼ mile.
5. Take a left onto Iven Avenue and keep going through a stop sign after c. ½ mile and to a 5 point intersection at Conestoga Rd. controlled by a traffic light.
6. Go across Conestoga Rd. You will now be on Church Rd. Go c. 1 ½ miles to T intersection controlled by a stop sign and a sign that indicates "Right turn keep moving."
7. Go right. You will still be on Church Rd.
8. After c. 3/8 mile go right onto Valley Forge Rd. There should be signs indicating the presence of an Episcopalian Church.
9. You will go downhill first. As you go uphill, you will see the church on your right, a chapel on your left and an annex building to the church on the right. The parking lot to the fields is just above the Annex building parking lot.
Ridley - Folsom
Take the Route 476 South (the Blue Route)to Exit 1 (MacDade Blvd). Turn Left onto MacDade Blvd. Continue on MacDade Blvd. for at least 3 miles and turn left onto Route 420. Continue for approx. 1/4 and Folsom Field is on the left (Next to a Marine Recruitment center).
Ridley Middle School
RIDLEY - Ridley Middle School.
I-95/ I-476 North Exit, bear right onto MacDade Blvd. and follow to Morton Ave, (Maria's Bakery on right). Turn right onto Morton Ave. crossover r.r. tracks, first light is Dupont, go right, follow 3 blocks to Free. School is at Free and Dupont.
Rutgers Ave. Field
Directions... Take Rt. 320 south from Baltimore pike thru Swarthmore to Strath Haven Ave. and go left to Rutgers Ave Field.
The back way is over Avondale Rd. to Yale Ave. up to Rt.320 (Chester Rd.) and go right to Strath Haven Ave. and go left to Rutgers Ave and the field.
Strath Haven Ave. & Rutgers Ave.
Swarthmore, Pennsylvania 19081
Sabold Elementary School
From Springton Lake Middle School:
1. Start out going SOUTHEAST on N PROVIDENCE RD toward PALMERS MILL RD / PA-252.
2. Merge onto US-1 N / MEDIA BYP via the ramp on the LEFT toward SPRINGFIELD.
3. Merge onto W SPROUL RD / PA-320 S.
4. Turn LEFT onto W THOMPSON AVE.
468 East Tomson Avene
Springfield, Pennsylvania 19064
Springfield Halderman Field
Follow Rte. 1 North.
Pass Marple Crossings Shopping Center on left.
Go under, under pass.
At the intersection, turn right on Springfield rd.
Field will be on your right.
Springton Lake Middle School
South entrance from Sycamore Mills Rd off Rose Tree Rd; north entrance off N. Providence Rd just north of Rose Tree Park.
1900 N. Providence Road
Media, Pennsylvania 19063
Strath Haven
Sun Valley High School
From Route 1 - Granite Run Mall:
Take 352 South and turn right onto Duttons Mill Road (Pathmark is on the left). Next, turn left onto Concord Road. Then, turn right onto Pancoast Avenue. The school is on your left
2881 Pancoast Avenue
Aston, Pennsylvania 19014
University of Delaware
Upper Merion
Lacrosse Tournament for Girls 3/4 and Girls 5/6 Teams
West Deptford
Wilmington Girl 7/8 Grade
Ursuline Academy's Serviam Field
Wilmington, DE 19807
From Pennsylvania: U.S. 202 South to Delaware 141 South. Follow 141 South to the Barley Mill Road exit. Turn left at the light – field is directly in front of you.
**Watch the signs for 141 South. The road takes a lot of turns!!!
Wilmington Girls 3/4 Grade
3rd and 4th Grade Games - Wilmington Friends School
101 School Road
Wilmington, DE 19803
From Pennsylvania
Take Delaware Route 52 South to Delaware Route 141 North. Follow Delaware Route 141 North to traffic light at Alapocas Drive. Follow Alapocas Drive through Alapocas Woods.
101 School Rd
Wilmington, Delaware 19803
Wilmington Girls 5/6 Grade
5th and 6th Grade Games - Tatnall School
1501 Barley Mill Road
Wilmington, DE 19807
From Pennsylvania: U.S. 202 South to Delaware 141 South. Follow 141 South to the Barley Mill Road exit (first traffic light after Delaware 52 exit). Turn right onto Barley Mill Road; proceed approximately one mile to the campus on your left.
**Watch the signs for 141 South. The road takes a lot of turns!!!
1501 Barley Mill Road
Wilmington, Delaware 19807
Wilmington Lacrosse Club
Penllyn Woods Field
Cedar Brook Country Club
180 Pennlyn Pike
Blue Bell, Pennsylvania 19422


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Download | Alert*
Buffer overflow vulnerability in Adobe Flash Player and Adobe AIR via unspecified vectors - CVE-2013-1369 (Mac OS X)
The host is installed with Adobe Flash Player before 10.3.183.61 and 11.x before 11.6.602.167 or Adobe Air before 22.214.171.1247 and is prone to a buffer overflow vulnerability. A flaw is present in the application, which fails to handle unspecified vectors. Successful exploitation could allow attackers to execute arbitrary code.

subset: commoncrawl


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Choose Display Currency
Carol Schoenfelder's patterns
Carol was taught to crochet by her grandmother many years ago but is a self-taught knitter. She loves to start with a basic idea and see where it takes her - knitting and crocheting for the fun of it - not necessarily for the final product. Born and raised in Colorado, she has lived in North Carolina, Ohio, and New Jersey - and also Sweden and England - and now makes Illinois her home.


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UNCTAD Secretary-General Mukhisa Kituyi took office on1 September 2013.
Dr. Kituyi has an extensive background as an elected official, an academic, and a holder of high government office.
He also has wide-ranging experience in trade negotiations, and in African and broader international economics and diplomacy.
| Biographical Note |
Conférence des Nations Unies sur le commerce et le développement
Connectez-vous avec nous
Inscrivez-vous à notre Newsletter


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Dinner Service
Come enjoy dinner at the newly opened to the public Arsenal Island Golf Course Clubhouse. Every Friday and Saturday from 5 to 9 p.m. the Club will offer dinner options starting at $7.95. Reservations are recommended and business casual dress is preferred. Call 309-793-1601 for more information and to make your reservation.


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Introducing... The Newest Flatrate Long Distance Service. $99 A Month - Unlimited Long Distance Calling!! Make A Fortune By Referring As Little As 3 People! Follow A SIMPLE 10 Week Plan To Earn $102,350 Please Check Out The Link Below For Details. http://freetailer.excite.com/62/1032662/ This Is A One Time Telecommunication Update.Received on Friday, 6 October 2000 08:26:07 UTC
This archive was generated by hypermail 2.3.1 : Tuesday, 6 January 2015 20:17:03 UTC


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Thanks for stopping by to check out day 3 of our Sweet November princess previews!
It's that time of month when we leave the everyday behind and step into the magical world of Sweet November land. And this time we are not the only visitors to frolic in the forest glens and converse with all the whimsical characters that call Sweet November Land home... this month there are princesses to be found there as well!
Meet Princess Arabella. This regal young lady is charming and quick witted. She loves to read tales of far off lands and map out travel routes from her tower to each possible destination. And even though her home may be high up in a remote tower she doesn't feel locked away because she has a very special flying friend who takes her into Sweet November Land on beautiful days where they frolic and play with the rest of the princesses. ;)
Ok, time for Arabella's candy... check it out!
Supply list:


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West Nile Virus
About…West Nile Virus
What is West Nile Virus?
West Nile virus is a mosquito-borne virus that causes encephalitis (inflammation of the brain) and meningitis (inflammation of the tissues that cover the brain and spinal cord). The reservoir (where the virus normally lives and multiples) is wild birds. This virus was known to be present in Africa, Asia, Europe, and the Middle East, but had not been found in the Americas prior to 1999. Since then, the virus has been found in most states along the eastern coast and east of the Mississippi River. West Nile virus was first identified in birds in Indiana in the summer of 2001.
How can humans get West Nile Virus?
Mosquitoes transmit the disease to humans by biting an infected bird, and then biting a human. Humans that are bitten by an infected mosquito may show symptoms 3 to 15 days after being bitten.
What are the symptoms of West Nile?
Most people who get infected with West Nile virus will have no symptoms or mild symptoms. A few individuals will have a more severe form of the disease, encephalitis (inflammation of the brain) or meningitis (inflammation of the tissues that cover the brain and spinal cord).
Symptoms that may be present are: high fever, headache, neck stiffness, muscle weakness or paralysis, and confusion. Most people have very mild disease. West Nile virus has been reported in people ranging from nine months to 94 years old, but more severe disease is likely in individuals over 50 years of age, or those with weak immune systems.
Can West Nile disease be treated? Is there a vaccine available to prevent the infection?
There is no specific treatment, but supportive treatment is provided as with other severe viral illnesses. There is not a vaccine available for humans.
How can transmission be prevented?
Transmission of West Nile virus can be avoided by preventing mosquito bites, the only know route of transmission. To prevent mosquito bites, wear long sleeves and long pants when out from dusk until dawn, when mosquitoes are most active. Apply insect repellent containing DEET to exposed skin and clothing. Protect your family and your community by reducing the amount of standing water available for mosquito breeding in or near your property. For a more extensive discussion go to ISDH's West Nile Page.
Centers for Disease Control and Prevention.
Back to Quick Facts


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The e-mail security gateway scans all incoming e-mail for the presence of viruses. It also tries to determine if the e-mail is unsolicited commercial e-mail (spam) and marks it accordingly. The e-mail security gateway is one aspect of a comprehensive effort to provide enhanced network security. This effort includes protecting each computer with Sophos AntiVirus.
All e-mails sent to the ccri.edu address are first sent through the e-mail security gateway before reaching the CCRI mail server. The gateway scans the e-mail for viruses and performs a number of tests to determine if the e-mail is spam. The disposition of the scanned e-mail is as follows.
If a virus is not found in the e-mail, the e-mail and any associated attachments are delivered as usual.
If a virus is found in the e-mail, both the attachment and the e-mail body are deleted from the e-mail system. The intended recipient will not receive these e-mails.
E-mail will not be delivered if the sender is found in a public blacklist. (Public blacklists are externally managed lists that include e-mail servers that are known to produce and/or promote spam.) The sender should receive the returned e-mail indicating that it could not be delivered and a reference to the blacklist.
E-mail that is determined to be spam based on the gateway's antispam heuristics will have the words Possible Spam added to the subject line of the message. E-mail recipients can visually identify these messages and, if desired, filter them into a junk e-mail folder.
E-mail will not be delivered if its contents (including attachments) are larger than 25 MB. The sender should receive the returned e-mail indicating that it could not be delivered because the message is larger than permitted.
E-mail will not be delivered if it includes files that contain the following extensions: *.ad, *.ade, *.adp, *.asp, *.bas, *.bat, *.chm, *.cmd, *.com, *.cpl, *.crt, *.exe, *.dll, *.hlp, *.hta, *.inf, *.ins, *.isp, *.js, *.jse, *.lnk, *.mdb, *.mde, *.msc, *.msi, *.msp, *.mst, *.pcd, *.pif, *.reg, *.scr, *.sct, *.shb, *.shs, *.url, *.vb, *.vbe, *.vbs, *.vsd, *.vss, *.vst, *.vsw, *.ws, *.wsc, *.wsf, *.wsh.
If you have problems with or questions about the e-mail security gateway, please contact the IT Help Desk at 825-1112 or e-mail them at firstname.lastname@example.com.
This page developed and maintained by the Information Technology Department. Send comments and suggestions to firstname.lastname@example.com .


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|Unpick is a Scrabble word. Scrabble point value for unpick: 14 points.
|Unpick is a Words with Friends word. Words with Friends point value for unpick: 14 points.
Above are the results of unscrambling unpick. Using the word generator and word unscrambler for the letters U N P I C K, we unscrambled the letters to create a list of all the words found in Scrabble, Words with Friends, and Text Twist. We found a total of 23 words by unscrambling the letters in unpick. Click these words to find out how many points they are worth, their definitions, and all the other words that can be made by unscrambling the letters from these words. If one or more words can be unscrambled with all the letters entered plus one new letter, then they will also be displayed.
1. undo (the stitches) of (a piece of sewing)
|Words that start with unpick
|Words that end with unpick
|Words that contain unpick


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Automatic Transmission Tricks - Kopycinski's BrainPosted in How To: Transmission Drivetrain on November 21, 2013
Today the automatic transmission is the drivetrain gear changer of choice for a lot of off-roaders. Choices are varied, and modern-built autos have proven to be durable and reliable.
An auto transmission uses fluid flow and pressure to transfer power from the engine to the drivetrain. A flex plate is bolted to the crankshaft at the rear of the engine and a torque converter is then bolted to the flex plate. Power is transmitted, via fluid coupling, from inside the torque converter to a splined input shaft on the automatic transmission.
The converter also serves as a torque multiplier (by a factor of 2 or more) as you accelerate from a standstill and allows the engine to idle in gear without moving. It also allows for smooth gear shifts and drivetrain slippage momentarily while gear changes are made, without affecting vehicle speed. In an auto tranny, the torque converter essentially takes the place of a clutch in a manual tranny.


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With their high-scoring field leader, Mario Olaya, absent because he had allegedly celebrated excessively East Hampton's first county championship in the program's 35-year history at Dowling College three days before, the East Hampton Bonackers lost 2-1 to Jericho in the Class A Long Island boys soccer championship game played at Adelphi University in Garden City Sunday.
"Mario came to the pregame meal we had at the high school, and he was the first one there to greet us when we came back," said Rich King, East Hampton's head coach, who has called the red-carding of Olaya for having taken his shirt off during celebrations of East Hampton's 2-1 win last Thursday over defending state champion Sayville, a win that earned the Bonackers the county Class A title, "an absolute injustice . . . almost criminal."
"We had a golden opportunity early, about seven or eight minutes into the game," said King in recounting Sunday's game, "when J.C. [Barrientos] had an outstanding run from midfield, dribbling by two or three defenders, and passed to Milton [Farez] in the six-yard box. Their goalkeeper came out. Milton's first shot hit a defender in the back. He got the rebound and pushed it just wide from about four yards out. That would have been the game-changer. Otherwise, the first half was even. It was scoreless at halftime."
Jericho, which had edged Island Trees 1-0 in Nassau's Class A county championship game, jumped out to a 2-0 lead in the second half, the first score resulting from a cross into the box that "was misplayed by a defender. Esteban [Aguilar, East Hampton's goalie] was out of position to stop the shot."
A long throw-in and a flicked header to the far post from about six yards out accounted for Jericho's second goal with about 16 minutes left to play.
During the final minutes, said King, "we pushed players forward and generated two or three great chances — a cross through the box that no one came onto, a shot by Donte [Donegal] inside the 12 that their keeper made a diving save of. . . . We scored our goal with about seven minutes to play. Angel [Garces] shot off the post; Milton got the rebound and buried it. We continued to put pressure on after that, but couldn't quite get it done."
"The kids were devastated — they were ready to make a run at the state championship. Don [McGovern, King's assistant] and I are very proud of the way they represented this school and the community throughout the entire season. They play a very attractive style of soccer with such skill and emotion and energy. They're a hard team to beat. They take care of things academically, they're leaders in the school. . . . This loss will make the kids who are coming back even hungrier next year. Our level of expectations going forward are very high."


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Mazda2 B-Spec: For Speed Racer on a Tight Budget
This may sound a bit strange, but Mazda Motors Corp. rolled out a special version of its Mazda2 subcompact designed for racing. The car, called the Mazda2 B-Spec, is meant to give driving enthusiasts an easier, less-expensive route into racing.
For the company, which has a long history in a range of racing categories, competing in long-distance events with so-called showroom-stock cars is a way to show off the durability and performance of its road vehicles.


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At a product introduction you get a lot of information all at once, and sometimes you get to connect with a boss or two beyond the product managers. This week at the John Deere event we got to talk with Luke Gakstatter, vice president, agriculture and turf sales and marketing, United States and Canada, John Deere. Yep it's a long title and shows the range of responsibilities Gakstatter has but we focused on a few areas including market potential and agriculture technology.
Gakstatter's most recent role before taking on U.S. and Canada duties was as China President for Deere, where he got a lot of perspective on that Far East market. He has served in the region since 2003, and held the China position from 2009 to 2012.
He notes that his biggest observation during the three years was the rise of the Middle Class. "I saw it first hand," Gakstatter says. "The demand will be there and farmers will need to fill this rising need." The drive for an integrated system that farmers use with support from dealers is a driving force at Deere these days.
During the John Deere media event he pointed out that the journey to the 2014 new products actually started with the 2010 launch of the 8R series with the first interim Tier 4 engines. Then came 2011 - John Deere's largest rollout in history including the FarmSight system and integrated technology. In 2012, it was about turf and bringing the FarmSight strategy forward with real services.
He notes that for 2014 the company has set itself up to deliver "distinctive value." He points to new JDLink capabilities and Wireless Data Transfer which is integrated into the machines. Remote Display Access will allow dealers to "take the customer service to a new level." That Remote Display Access will allow a dealer - when authorized by the farmer - to actually see your machine during operation and they can help customers fine-tune the machine or solve a problem quickly. It's a rising level of agriculture technology from the company.
And if you have a problem, the dealer can actually reach out to the machine with Service Advisor Remote to see what's wrong before a tech ever gets access to the machine. That's a head start that should help enhance service performance too.
Gakstatter told dealers that "nobody, and I mean nobody, is positioned better than we are to take advantage" of these technologies. He acknowledges that the company isn't perfect but "when you see what we've done today you've got to be proud."
After the dealer talk, Gakstatter and I talked about how Deere is positioned to deliver. The Wireless Data Access the company touts isn't a new idea, competitors have offered similar systems for a couple years. "But our technology is integrated across our product line, this is not a bolt-on," he notes. It's a competitive stance you'll hear plenty about at the fall farm shows and into the 2014 selling season.
He also notes that dealers who use Remote Display Access can help a farmer get things going right from a call center rather than waiting for the tech rep from the dealership to call back with help. Of course, this continued push toward technology will drive dealers to invest in their businesses. "We are seeing dealers build their own call centers, they're investing in support for the technology too," he says.
With all the focus on data management and access, rising potential to enhance machine efficiency in new ways and an increasingly competitive market, John Deere continues to gear up for the future. It's paying off, the company recently reported rising earnings through its third quarter and the company is on track to have a record year.


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What to see in The Great Rift Valley
The Great Rift Valley Attractions
The Great Rift Valley is a remarkable geological feature and a very popular tourism region in Kenya. The main attractions of the Great Rift Valley are the wonderful national parks and safari opportunities enabled by the wealth of wildlife; it is a particularly good area for bird watchers due to the string of alkaline lakes which attract flamingos, pelicans and many other species to the scenic valley.
The freshwater ecosystems at Lake Naivasha and Baringo, the nature reserve at Lake Bogoria, and the Nakuru National Park are a source of endless fascination, teeming with an incredible diversity of birds and large concentrations of animals. At these destinations visitors can go on water safaris and get up close to the wildlife of the lakes.
Hell's Gate National Park boasts noticeably different landscapes to the parks centred on the lake system and is the place to go if you want to learn about the geological formation of the region and the local mythology that surrounds the rock features and hot springs. Hell's Gate is also special because visitors are allowed to walk or cycle among the wildlife.
Other worthwhile things to see in the Great Rift Valley include the Elsamere Conservation Centre, which showcases the life of Joy Adamson and the lioness Elsa, of Born Free fame, and any number of wonderful lookout points from which to admire the valley and take photographs.
Great Wildebeest Migration
One of Africa's greatest natural spectacles is the annual wildebeest migration between Kenya's Masai Mara and Tanzania's…
Hell's Gate National Park
Named for the pair of massive red cliffs of the Njorowa Gorge that encloses a geothermic area of hot springs and steam…
Lake Naivasha and Elsamere
Along the southern shore of Lake Naivasha is the former home of naturalist and painter Joy Adamson, author of Born…
Lake Nakuru National Park
Although tiny, this park has a high concentration of game with everything wildlife enthusiasts could wish for (except…
Become our The Great Rift Valley Travel Expert
We are looking for contributors for our The Great Rift Valley travel guide. If you are a local, a regular traveller to The Great Rift Valley or a travel professional with time to contribute and answer occasional forum questions, please contact us.


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Chavez widely mourned, but some hope change on way
Some cried, some cheered. Many Latin Americans mourned the death of Venezuelan President Hugo Chavez, leaders in Europe and Asia sent condolences, and Iran's president predicted great works in the afterlife.
President Barack Obama, meanwhile, focused on "a new chapter'' for Venezuela, following 14 years in which Chavez cast himself as a bulwark against U.S. domination.
Chavez, who died Tuesday at age 58, was seen as a hero by some for his socialist programs, his anti-U.S. rhetoric and gifts of cut-rate oil. Others considered him a bully who repressed his opponents.
A teary-eyed Bolivian President Evo Morales, one of Chavez's closest allies and most loyal disciples, declared that "Chavez is more alive than ever.''
"Chavez will continue to be an inspiration for all peoples who fight for their liberation,'' Morales said Tuesday in a televised speech. "Chavez will always be present in all the regions of the world and all social sectors. Hugo Chavez will always be with us, accompanying us.''
Former London Mayor Ken Livingstone, another left-wing fan of the Latin American strongman, told The Associated Press that Chavez's ability to shrug off American pressure and weather what he described as a U.S.-backed coup attempt had inspired the entire continent to defy Washington.
"The fact that he survived encouraged other Latin American nations to break free and put their own people ahead of corporate interests,'' Livingstone said in a telephone interview. "Before him, the governments there were just creatures of the White House. Now they are generally pursuing policies that help their own people.''
The U.N. Security Council observed a minute of silence to honor the memory of Chavez at the start of a meeting on Wednesday morning.
Russia's U.N. Ambassador Vitaly Churkin, the current council president, expressed the "deepest sympathy'' of the U.N.'s most powerful body at Chavez' death. He then asked for a minute of silence and the 15 council members and other diplomats and U.N. staff in the room stood up to honor the late Venezuelan leader.
U.N. Secretary-General Ban Ki-moon expressed sadness at Chavez' death and said he "spoke to the challenges and aspirations of the most vulnerable Venezuelans,'' provided new impetus for regional integration movements and played a vital role in peace talks in Colombia, U.N. deputy spokesman Eduardo del Buey said.
Chavez pulled Venezuela out of America's sphere of influence and embraced Washington's rivals including Cuba, Iran and Russia. Officials in all three countries had effusive praise for the late leader.
Iranian President Mahmoud Ahmadinejad announced a day of mourning and compared Chavez to a saint, saying he will ``return on resurrection day.''
Ahmadinejad said he has "no doubt Chavez will return to Earth together with Jesus and the perfect'' Imam Mahdi, the most revered figure of Shiite Muslims, and help "establish peace, justice and kindness'' in the world. The Iranian leader said he believes something "suspicious'' caused the cancer that killed Chavez.
In Cuba, President Raul Castro's government declared two days of national mourning and ordered flags to fly at half-staff.
"It is with deep and excruciating sorrow that our people and the revolutionary government have learned of President Hugo Rafael Chavez Frias' decease,'' it said in a statement read on the nightly state TV newscast. "The Cuban people view him as one of their most outstanding sons.''
Some islanders worried about the loss of the country's No. 1 ally, who has sent billions of dollars of oil to Cuba at preferential terms.
"It's a very tough blow. ... Now I wonder, what is to become of us?'' said Maite Sierra, a 72-year-old Havana resident.
The government of the impoverished nation of Haiti, which benefited from Venezuela's largesse under Chavez, declared three days of mourning, with flags to fly at half-staff, nightclubs closed and dance music banned from the radio. A somber President Michel Martelly presided over a small ceremony on the grounds of the National Palace, calling Chavez ``one of the biggest supporters Haiti has ever had.''
"This is a sad day for Haiti,'' Martelly said.
Across Latin American, grief-stricken supporters lit candles, waved Venezuelan flags or brandished portraits of the late leader in solidarity with mourners in Venezuela.
In Moscow, candles, flowers, and a traditional Russian bottle of vodka were left outside Venezuela's embassy. Russian President Vladimir Putin called Chavez "an extraordinary and strong man who looked into the future and always aimed high,'' while Prime Minister Dmitry Medvedev posted photographs of himself with Chavez to his Facebook page.
The authoritarian president of Belarus declared three days of national mourning and suspended TV and radio for Chavez, who provided loans and oil to the former Soviet republic.
"In Hugo Chavez we lost a dear person and great friend, who loved Belarus and always extended a hand to help us in difficult times,'' President Alexander Lukashenko said in a statement.
Chinese President Hu Jintao, who steps down this month, and his replacement, Xi Jinping, also sent their condolences to Vice President Nicolas Maduro, the interim Venezuelan president ahead of new elections.
Venezuela took out tens of billions of dollars in Chinese loans, repayable in oil, which helped fund social programs and consumer goods giveaways that made Chavez popular. His anti-American policies and posturing also pleased some in Beijing, though Chinese leaders were careful not to show public support.
China's Foreign Ministry spokeswoman Hua Chunying called Chavez "a good friend to the Chinese people.''
In the United States, Obama issued a statement reaffirming Washington's support for the "Venezuelan people and its interest in developing a constructive relationship with the Venezuelan government.''
"As Venezuela begins a new chapter in its history, the United States remains committed to policies that promote democratic principles, the rule of law, and respect for human rights,'' the statement read.
Republican U.S. Congresswoman Ileana Ros-Lehtinen of Florida called Chavez's death "an opportunity for democracy in Venezuela.''
Some of the estimated 190,000 Venezuelan immigrants living in the United States _ about half of them in Florida _ turned out cheering and waving their country's flag and expressed hope Tuesday that change would come to their homeland.
"We are not celebrating death,'' Ana San Jorge, 37, said amid a jubilant crowd in the Miami suburb of Doral. "We are celebrating the opening of a new door, of hope and change.''
Several U.S. allies offered praise for Chavez, though some, like France's Socialist President Francois Hollande, noted that "not everyone shared'' his political views.
Canadian Prime Minister Stephen Harper sent his condolences _ although he pointedly offered hopes for a "a better, brighter future based on the principles of freedom, democracy, the rule of law, and respect for human rights.''
Argentine President Cristina Fernandez declared three days of mourning nationwide. She and President Jose Mujica of neighboring Uruguay prepared to travel to Venezuela for the funeral.
In Nicaragua, a nation that broadly benefited from Venezuelan cut-rate oil, Rosario Murillo, the wife and spokeswoman of President Daniel Ortega, said "We are all Chavez.''
Former U.S. President Jimmy Carter released a statement saying Chavez had a vision to bring "profound changes'' to those in his country who were neglected and marginalized.
"Although we have not agreed with all of the methods followed by his government, we have never doubted Hugo Chavez's commitment to improving the lives of millions of his fellow countrymen,'' Carter wrote.
His influence extended beyond Latin America. Nabil Shaath, an adviser to the Palestinian president, called Chavez "a loyal friend who passionately defended our right to freedom and self-determination.''
There was no shortage of emotional farewells to a socialist hero who some feel rivaled the revolutionaries of the 1960s.
Cuban folk singer Silvio Rodriguez quoted the title words of a famous musical ode to revolutionary icon Ernesto "Che'' Guevara in bidding farewell to Chavez on his blog.
"Hasta siempre, comandante,'' he wrote, Spanish for ``Farewell forever, commander.''
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In what is believed to be an unprecedented move, DePauw University President Brian Casey and Wabash College President Patrick White have issued a joint statement in advance of the annual football game between the two institutions. The 115th Monon Bell Classic will take place Saturday, November 15, in Crawfordsville.
"At Byron P. Hollett Stadium, the Wabash community will extend a hearty and welcoming Little Giant hand of hospitality to the DePauw Tigers and DePauw students, alumni, faculty and staff, families and friends," write Drs. Casey and White.
"DePauw University in turn comes to Wabash as welcomed and respectful guests. The eyes of Wabash and DePauw will be on us as alumni from both schools gather in 58 locations all over the country and beyond — and a national television audience will also be witness -- as we celebrate the game and this storied rivalry."
In the letter, which is being published in both schools' student newspapers (The DePauw and The Bachelor), the presidents state their pride in "the history we share ... We join together, today, to ask all of you — students, alumni, and friends — to respect one another and each school. Please be safe, and please take care of one another."
"This great rivalry each year is the occasion for some fans to forget who they are and engage in unsportsmanlike behavior," said President White. "Our teams, our fans, and DePauw and Wabash deserve better. Dr. Casey and I wish to remind our fans that the eyes of the nation are going to be on us and that perceptions of Wabash and DePauw can be shaped by the actions of a few."
Casey, who assumed the presidency of DePauw in July, adds, "As a student of history and college traditions, I know DePauw and Wabash are fortunate to have this terrific rivalry, which is mentioned by national pundits in the same breath as Ohio State-Michigan as being special. Dr. White and I encourage fans to come out and cheer for their team but to be mindful of the respect the opposing team, its fans, and this long series deserve."
The game is expected to be a sell out with 12,000 fans on hand for the 115th meeting between the two schools. HDNet will televise the game live to a national audience with alumni telecast parties set up in at least 60 locations. Kickoff is scheduled for 1:07 p.m. Weather forecasters are predicting a cold, possibly snowy day for the Monon Bell Classic.
Access the letter by clicking here.


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Absolutely. Just take your workout to the streets -- or the beach or the hiking trail.
Hiking trails with their hills and uneven terrain, are perfect places to practice interval training and improve cardiovascular endurance, as well as strengthen core and leg muscles.
Miles of beach, are a fitness boon. Muscles must work harder when feet dig into sand, ramping up the difficulty of even the easiest workouts.
And the concrete and steel structures all over cities provide the perfect way to challenge all major muscle groups while partaking of parkour, a relatively new discipline in which people use only the body to navigate the environment by scaling walls, vaulting ledges and jumping up stairs.
Even for those who haven't abandoned the gym, training outside presents a break from the monotony of machines and can improve performance in sports such as basketball, soccer, skiing and cycling.
Curious about the possibilities, we polled three fitness experts for L.A.-area workouts that provide great views and don't cost a thing. Sure, some exercises may seem familiar -- but doing them on an incline or an uneven or shifting surface adds an exhilarating element.
In some cases, we offer sets and repetitions for each exercise -- but they're only suggestions. Too easy? Increase the intensity of the exercise and add a few more reps. Too challenging? Knock down the energy and do a few less. Always work at a comfortable pace.
Workout 1: The beach full-body workout
Most people associate the beach with swimming or surfing, but the water isn't the only exercise-friendly element. Many developed beach areas, also feature bars, rings, swings and balance beams -- free equipment that can make a workout engaging and fun. Plus, the sand offers a shifting surface that forces the stabilizing muscles of the core to fire. Feet sink in, making muscles work harder and creating a bigger calorie burn.
Jennifer Cohen ( www.jennifercohen.com), fitness trainer and author of "No Gym Required," showed a number of strength and aerobic training exercises that can be done on a warm day or even a brisk winter one. Beach pails act as weights when filled with wet or dry sand, adding an extra challenge. These exercises are also easily done at a park or a playground with similar equipment.
Ab crunches and pelvic tilt on a swing
Lie on the sand on your back with your feet in a swing seat, legs extended and hands behind your head. Contract the abdominal muscles, bringing the knees and the shoulders together without straining the neck. Release and repeat. This targets core muscles. For the pelvic tilt, place back and head on the sand, and feet on the swing seat with knees straight. Push the pelvis up and release, squeezing the glutes.
How many: Repeat both exercises about 15 times.
Decline push-ups on a balance beam
Push-ups on a decline (where hands are lower than feet) have an added degree of difficulty, since the body is working harder against gravity. Place hands in the sand and toes on top of a low balance beam (or, to make it a little easier, place them against the side of the beam) and, with hands shoulder-width apart, lower the chest to the ground as far as possible while keeping the body straight. This works the entire upper body and engages the core, which has to work even harder to stay stable since hands are on an uneven surface and digging into the sand.
To add even more difficulty, bring one knee toward the chest during the push-up, alternating legs. You can also switch between bent-leg and straight-leg push-ups. Not that much upper body strength? Switch things around and do an incline push-up, with hands on the beam, toes in the sand.
How many: Three sets of 10 to 12 reps.
Triceps dip on a balance beam
In the basic triceps-dip move, hands are placed on the beam, fingers forward. Knees are bent at a 90-degree angle and the body is lowered until the elbows also come to 90 degrees. Make sure your shoulders are relaxed and not hunched. "You can plateau on this very quickly," Cohen says, "so you always need to increase the resistance." To do that, straighten the legs and dig your heels into the sand, then lower elbows to 90 degrees. Or start with knees at 90 degrees again, but cross one leg over the other, then switch legs. For a really tough version that targets core muscles as well as the triceps, extend one leg and the opposite arm.
How many: Three sets of 8 to 10 reps.
Speed skating
Mimicking speed-skating moves works the legs and cardiovascular system. As with actual skating, outer thigh muscles get a workout, as do the torso and the arms. Stabilizing trunk muscles are engaged as well.
Starting in a standing position, move the right leg back and to the left side while leaning forward and touching the toe of the left foot with the right hand. Switch and repeat, keeping the body low to the ground. Doing this while lifting a weighted sand pail with the outstretched arm increases the difficulty; switch the pail from hand to hand while switching feet.
How many: Start with 30 seconds, then gradually increase the amount of time.
Crab walk
With chest facing up, place hands and feet in the sand. Walk backward or forward on all fours in a straight line at a comfortable pace, pushing off the heels, for about 20 to 30 feet, making sure not to drop the torso. The sand is the key element here, as it provides a significant resistance. This will work the triceps, hamstrings, quads, calves, glutes and core.
How many: Complete two lengths, moving forward or backward.
Plyometric jumps
Draw a 10- to 15-foot line in the sand, or stretch out a jump rope. Starting on one end, bend the knees and jump across the line, zigzagging back and forth. "Since your feet are planted in the sand," Cohen says, "it's harder to get power and height." Make sure to land in a squat position before jumping again to protect the knees and other joints. Explosive moves like these are great for sports such as basketball and volleyball but should be done only when the body is fully warmed up.
How many: Beginners should do about 10 to 15 jumps; more advanced exercisers can do two sets.
Pull-ups on rings
Find rings that are low enough to be reached without straining or jumping -- they should be about shoulder height or a little higher. Grab the rings with both hands, keeping the rings parallel, and gradually lower your body, legs straight, feet in the sand and slightly apart (the wider apart the feet are, the easier the exercise). Pull yourself up toward the rings, keeping the body straight, then go back down. This works shoulder, back, triceps and chest muscles. Doing this exercise with the rings turned 45 degrees also works the biceps.
How many: Three sets of 12 to 15 reps.
Inverted ab crunches on a bar
This move targets all the muscles of the abs, but it's an advanced exercise and should be done with a spotter. Find a bar low enough to swing your legs over, and carefully climb up so that your knees are folded over and you're hanging upside down. Gently lower your head and torso toward the ground, stretching the arms past the head. Contracting the abdominals, slowly move your torso up toward the bar, touch it with your hands, then slowly go back down, letting arms go past your head again. Note that hanging upside down may cause headaches or dizziness, so always proceed with caution.
How many: One set of 5 to 8 reps.
Beach drills
This multi-part exercise incorporates cardio and full-body conditioning. Begin with feet hip-width apart and do small running steps in the sand for about 30 seconds. Drop to a squat, then, with hands in the sand, kick the legs out to a push-up position. From here, there are several options: Jump back into a squat position, stand up and repeat; do a push-up, squat, stand and repeat; or segue from the push-up position to side planks, return to push-up position, squat, stand and repeat. The more that's added on, the more difficult this exercise becomes.
How many: 10.
Workout 2: The trail full-body workout
Hiking trails are good for more than a challenging outdoor walk. The uneven terrain forces the body to use more stabilizing muscles in the abdominals and back, which improves balance and strengthens the core. Sprints or walking fast uphill puts you into an anaerobic zone, which taxes the muscles and benefits the cardiovascular system.
We took to some trails in California's San Gabriel Mountains foothills with Keli Roberts ( www.keliroberts.com), trainer and former IDEA Health & Fitness Assn. international instructor of the year. She demonstrated exercises that are perfectly suited to countless basic hiking trails. Though beginners can easily tackle these moves, it's important to pay attention to the modifications and make sure the terrain isn't excessively rocky or craggy, because it's easy to slip on loose rocks and dirt. Always keep an eye on the ground while moving. And stay focused on the task at hand. Take in the view on a break -- and gaze at the rugged hillsides and wildlife when stopped, not during an exercise that requires concentration.
First, warm up: Walk briskly, run or run-walk for 15 minutes, increasing speed as you go. Then try:
Hill skip repeats
The hill skip is an exaggerated skipping movement in which the knee and opposite arm drive up as high as possible during the jumping portion. Go for height, not distance, Roberts says. Done on an incline, the skip is a plyometric (high-intensity, explosive motion) and anaerobic move that develops strength and speed. It also targets the calves, glutes, hamstrings and quads, and some shoulder and latissimus dorsi (lat) muscles. Core muscles are also affected, as the body strives for balance.
"This helps develop the ability to lift yourself up," Roberts says. "It makes running or playing soccer or going up a flight of stairs much easier. It's like putting steroids in your hike."
How many: Five to 10 repetitions, with about a minute-long walk down the hill inbetween to recover.
Uphill walking lunges
Take walking lunges out of the gym and put them on a hill and suddenly this already challenging exercise becomes super-tough. "It's a complete exercise for the lower body," Roberts says, targeting hamstrings, quads, glutes and inner thighs. It conditions the ankles and feet when the body tries to right itself on an uneven surface.
In the lunge position, keep knees at a 90-degree angle, and don't rush the movement -- take a second or two to stabilize the body before pushing off. Pumping the arms helps engage more core muscles.
How many: One to three sets of 20 paces each with a one- to two-minute rest between sets.
Hill sprints
Repeated sprints uphill followed by rest periods improve cardio function and work the leg muscles. Choose a navigable path about 50 meters (164 feet) long from the flat to the crest of the hill. Go for maximum speed, pumping the arms as you go. Walk down the hill to recover completely -- about two minutes -- before sprinting again. Once you feel yourself flagging during the run, stop: This is about quality, Roberts says, not quantity.
How many: Varies depending on ability, but no more than 10.
Incline push-ups
These are easier than regular push-ups but still provide good upper-body conditioning. Find a sloping wall or embankment and place both hands on the wall at shoulder height. Lower your chest toward your hands, keeping elbows out and the body in alignment from head to toe -- don't push hips out, or stomach in. This move works triceps, upper back, shoulder and chest muscles, and abdominals. Lifting one leg during the movement destabilizes the body, engaging more of the core.
How many: Two sets of eight to 15 reps. (Try alternating with sets of walking lunges.)
Double-leg stretch
This core-strengthening move borrows from Pilates and can be done on top of a picnic table, flat bench or flat rock. Begin by lying down face up, arms and legs tucked in toward the torso. Extend arms and legs out at the same time, keeping them off the table -- the lower they are, the tougher this exercise becomes. Exhale on the extension, then inhale as the arms and legs are brought in. The head and neck are lifted but not strained -- beginners can keep their head on the table. The trunk is held still during the movement, and all core muscles in the abdomen and back are engaged.
How many: One to two sets of 10 to 15 reps.
Interval runs, or fartleks
Don't giggle. Fartlek is Swedish for "speed play" and refers to alternating short periods of high- and low-intensity aerobic conditioning -- without a break -- to improve the cardiovascular system. Roberts recommends switching between one minute of fast running followed by one minute of slow running or even walking (beginners can alternate between fast and slow bouts of walking). "This is a great drill that makes you a much faster runner," she says. On the downhills, Roberts suggests trying to keep the same pace, going with gravity.
How much: Run or walk as long as possible, cutting back on the overall time if adding in other exercises on the trail.
Uphill lateral traveling squats
Up the ante on this popular exercise by traveling sideways on a hill. This engages major leg muscles, including inner and outer thigh muscles and glutes.
Keep knees at 90 degrees in the squat position, feet shoulder-width apart, and hold hands in front. Work your way upward, using the top leg to pull you up the hill rather than pushing off from the bottom leg. As with lunges, take time to steady the body while in the squat. Walk down the hill to recover, then repeat.
How many: Two sets of 20 paces.
Star balance
This exercise may look simple, but core strength and balance are required to pull it off. Find a gently sloping tree trunk or wall on which to place one hand, then (keeping the arm straight) lift the outside leg without bringing up the hip. Raise the other arm up into a star position while leaning into the tree. Beginners should lift the arm and leg only as high as possible while keeping the body balanced. This drill engages oblique (side) muscles of the trunk as well as glutes, and improves balance.
How many: Hold one side 40 to 60 seconds, then repeat on the other side.
This exercise can be done on a park or picnic table bench, a firm embankment or a large, flat rock. When one foot is placed on the bench, the knee should be at a 90-degree angle.
Step up on the bench with the right leg and bend the left leg, pointing the knee forward,so the left foot is touching the right knee. This works the glutes, hamstrings and quadriceps, and uses the inner and outer thigh muscles for stability. "Doing these makes everything you do easier -- climbing hills, walking up stairs," Roberts says. Rests between sets are allowed, but plowing through keeps the heart rate up and works the cardiovascular system harder.
How many: Two to three sets of 12 to 15 reps on each leg.
Workout 3: Urban environment full-body workout
In the noncompetitive discipline known as parkour, you move through the environment as efficiently as possible, using only the human body. Parkour, which originated in France and is becoming increasingly popular in the U.S., incorporates vaulting, jumping, skipping, climbing, running, hanging, swinging and other moves as participants proceed from one place to another. Enthusiasts are drawn to the broad navigational possibilities and challenges, with no rules and no set techniques.
Parkour does require a certain level of athleticism, and the more athletic one is, the easier (and more fun) it is to traverse the terrain, be it concrete or earth. Anyone starting from scratch may want to begin more traditional strength and cardio training before tackling parkour moves or while learning them. Upper-body strength is especially important for climbing walls and vaulting, while leg strength is paramount for jumps. Strong joints make for better landings, and good cardio function is necessary for moves that require endurance. Core strength is key since it's integral to almost every move. Balance and core strength are required for safe landings.
Parkour itself is excellent for training pretty much all the muscles of the body as well as building bone density.
The exercises here, demonstrated by Cliff Kravit, a parkour instructor (www.lagymnastics.com/index.php) and founder of PKCali (www.pkcali.com/news.php), an online resource for parkour in Southern California, are based on fundamental parkour moves. He showed off some of those moves at UCLA's building-dense landscape, taking advantage of the many stairways, walls and curbs. But they can be done anywhere there are stairs, ledges, walls, railings -- even trees. Try a downtown center or parks. Though urban locations offer fairly flat terrain, Kravit recommends wearing comfy clothes and shoes that allow for movement (tennis shoes or canvas flats might be easiest for beginners).
Some believe traceurs -- those who practice parkour -- are just thrill-seekers, but Kravit says that's not the case. Safety is vital, and progression is key -- you build on basic moves until proficiency is attained. Focus on the exercise before, during and after completing it; losing concentration can mean tripping, slipping or falling. Beginners should practice on flat ground whenever possible, gradually increasing the difficulty, and use a spotter when necessary.
There's no recommended number of sets or reps for each move; one's fitness level, Kravit says, will determine how many should be done. Always strive to maintain good form, and avoid fatigue that can lead to injury.
Cat vault, saut de chat, or Kong vault
This basic move entails leaping over a waist-high obstacle that has some depth to it and has a flat top -- a low wall, say. It's a quadrupedal movement (involving arms and legs), so both upper and lower body muscles are engaged.
To start, take a few running steps toward the obstacle, place both hands on the far end, tuck the legs and bring them through, using the momentum to jump over the wall. "You want to keep moving forward, and continue the momentum and fluidity," Kravit says, so keep running a bit after landing. To make this move easier, jump and stop on the top of the wall, knees bent, then jump down. Doing this a few times will work the cardiovascular system.
This move is good preparation for climbing walls, which often requires a burst of speed and power to propel the body vertically. Step up on a flat, elevated surface, about one to 1 1/2 feet high, with the ball of the foot, then drive the body upward, hands reaching above the head, before landing on the ground, knees bent to absorb the impact. Beginners can try this without the jump. Repeat, then switch legs.
Box jump
Find a flat, wide surface on which you can jump comfortably, even if it's only six inches off the ground, like a low curb or stair. Bend the knees and jump up, landing on both feet, then immediately jump down and repeat. "It should be a quick re-bound," says Kravit. If going up and down that quickly is too difficult, try adding an extra hop while on the ground; this will also help stabilize the body. Leg and core muscles are engaged, and this exercise also trains fast-twitch muscle fibers, which are needed for quick bursts of speed or strength, and are important in jumps, a cornerstone of parkour.
Sideways quadrupedal stair exercise
Facing sideways on a flight of stairs, place hands on two consecutive steps and propel the legs upward, using the upper body, and lifting the feet up a couple of steps higher than the hands. This move targets upper-body muscles -- especially the lats -- and the core. Going down will be easier, but use the same method: Place the hands first, then propel the legs downward using the upper body to control the movement.
Cat balance
This is another quadrupedal movement that mimics the way a cat walks, and gives a full-body workout. On a low ledge or the ground (try to find a seam in the sidewalk), crouch on hands and feet, making sure the hips aren't elevated too high and the knees aren't touching the ground. Move backward and forward in a line, placing weight on arms and legs, keeping the head and neck aligned and always looking just ahead of the hands, which will help maintain balance.
"This gets you used to being horizontal and low to the ground," Kravit says. "It's about developing that center of balance, and [it] gets you used to moving the arms and legs in conjunction with one another."
Wall shimmy
Strong arm and back muscles are needed for this exercise. Find a wall from which you can hang without touching the ground. Grasp the top of the wall with both hands, and place the balls of the feet against the wall, bending the knees. Shift your body sideways along the wall, moving one hand and foot at the same time, then the other hand and foot. Mastering this move will make wall climbs easier, since it gets the body strong and stable for more advanced work.
Cat jump or Kong vault up stairs
This variation on the basic Kong vault uses stairs and is another quadrupedal movement. Starting in a crouch, push off with the legs, land the jump on the hands a few stairs up and then bring the feet up, landing on a stair lower than the hands. Use the upper body to absorb some of the impact of the jump so that the knees don't feel all of it. Continue up the stairs, but walk down -- do not do this exercise down the stairs.
Precision jump
Pick two points with some distance between them; beginners can practice on flat ground; those who are more advanced can choose a more elevated spot, such as a low curb or wall. Choose a spot on which to land, and starting in a squat position, jump and try to land on that exact spot, never taking your eyes off the mark. Use the arms to propel the body upward and strive for a full-body extension if making a long jump. Land on the balls of the feet with knees bent to absorb impact. Take a moment to find your center of balance before jumping again. This exercise works the legs and trains core muscles.


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Reviewed by Samuel S. (age 8) and Joseph S. (age 7)
This is a book for boys and girls who like to go on adventures. We like this book because it is funny when Annie sad to the Vikings, ?Go home, stop causing trouble? We also like the other Magic Tree House books because every time Jack and Annie go to the tree house they have a different mission to complete.
I (Joseph) like to go on adventures in South Carolina and there?s many adventures in this book. I (Samuel) like this book because they have to complete a mission before the Vikings come.We recommend this book to people who like adventures. We also recommend this book to people who like Vikings.


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Now Foods Flax Seed Meal, 12 oz (340 g), From Now Foods
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Now Foods Flax Seed Meal 12 oz (340 g) Flax seed contains between 24-38% total fibers. The Golden variety contains up to 8 grams of fiber per two tablespoon serving. These seeds contain a healthy blend of both crude and soluble fiber. Flax seed are not only a rich source of Omega 3 fatty acids and fiber, but also contain up to 23% protein. These marvelous seeds have also been researched to be the richest source of Plant Lignans known.
Now Foods Flax Seed Meal 12 oz (340 g) Lignans, otherwise known as Secoisolariciresinol diglycoside (SDG), are pharmacologically active plant compounds that have been studied to provide immune support. Flax contains up to 100 times the quantity of lignans as the next richest source, which is wheat bran.
Now Foods Flax Seed Meal 12 oz (340 g) In addition to the tests performed to assure freshness and the nutritional values described in the information above, every batch of NOW's Certified Organic Flax seeds is tested for microbiological safety. The typical range of analyses includes testing for standard plate count, yeast and molds, E coli, salmonella and heavy metals to ensure that only the best Organic Flax seeds bear the NOW Foods label.
NOW's Mission Now Foods Flax Seed Meal 12 oz (340 g) The NOW mission is - To provide value in products and services that empower people to lead healthier lives. NOW Foods is an award-winning and highly respected manufacturer of vitamins, minerals, dietary supplements and natural foods.
Now Foods Flax Seed Meal 12 oz (340 g) In 1948, with the natural food and supplement industry in its infancy, entrepreneur Paul Richard paid $900 for the purchase of Fearn Soya Foods—a Chicago based manufacturer of grain and legume-based products. This began a six-decade legacy of providing health-seeking consumers with high-quality, affordable nutrition products.
History of NOW Now Foods Flax Seed Meal 12 oz (340 g) In 1968, NOW Foods was founded under the belief that good health was not a luxury available only to the wealthy. For the past forty years, NOW has made it their life's work to offer health food and nutritional supplements of the highest quality, at prices that are fair and affordable to all those who seek them. Today, NOW Foods is one of the top-selling brands in health foods stores, an award-winning manufacturer, a respected advocate of the natural product industry, and a leader in the fields of nutritional science and methods development. And while NOW has grown considerably over t:" ":l> Now Foods Flax Seed Meal 12 oz (340 g) Customer Focused and Information Driven - NOW believes that their products, services, and the decisions they make should be primarily influenced by the desires and needs of NOW customers. The decisions that NOW makes should be based on accurate information and therefore NOW places a high value on knowledge and learning within their organization. Now Foods Flax Seed Meal 12 oz (340 g) Quality and Value Oriented - Acting in the best interest of NOW customers, NOW endeavors to produce the highest quality products at competitive prices. NOW's first priority is to maintain quality where it counts the most – in the products. NOW's exceptional cost-conscious team of employees then focuses their energies on driving costs down. Nurturing this competency of value drives NOW's ability to provide high quality products at the very best prices. Natural is Better - NOW is convinced that natural products are better than their synthetic counterparts and produce better results in human health. Therefore, wherever possible, NOW strives to provide products that contain natural ingredients because they are better for their customers. NOW Science NOW's experienced professional and technical staff formulates their products to be of the highest quality. NOW has a group of biochemists, chemists, nutritionists, and food technologists who review current science and nutritional parameters, and formulate our products to be effective for the intended use. NOW's structure/function claims are based on science for active ingredients, and on nutritional science for nutritional content. Serving sizes are based on doses from clinical studies and other published data. NOW's contemporary formulas are designed to meet the health and wellness needs of today's consumers. NOW uses ingredients that have been tested for effectiveness in clinical trials and laboratory studies. The heart of NOW science is third party independent research. NOW investigates and review clinical studies and other lab studies conducted on their ingredients and their formulas. Best science is used to support best formulations which lead to best quality. NOW products are constantly being tested in clinical trials conducted at top universities and research centers around the country and in various parts of the world. NOW products are being tested to determine such things as effectiveness for joint support, quality of life for cancer patients, cardiovascular support, and athletic endurance. Effective products mean health and wellness benefits, which mean quality.
GMP Quality Assured NOW's GMP certification covers standard operating procedures, employee training, product specifications, expiration dating, vendor certifications and much more. Standard operating procedures include sampling and testing incoming materials according to NOW Foods specifications, inspecting manufacturing processes, and testing finished products to specifications. Tests include organoleptic evaluation (human senses such as sight, taste, smell), physical testing of tablets and capsules, chemical identity of ingredients, potency and contamination testing by the company's in-house state-of-the-art analytical testing lab, as well as microbiological testing by NOW Foods' in-house rapid analysis microbiological lab.
|VitaDigest Supplement Facts
|Serving Size: 2 1/2 TBSP (16 g)
|Servings Per Container: 21
|Amount Per Serving
|Calories from Fat
|Total Fat
|6 g
|Saturated Fat
|0.5 g
|Trans Fat
|0 g
|0 mg
|6 mg
|Total Carbohydrate
|6 g
|Dietary Fiber
|4 g
|0 g
|4 g
|Vitamin A
|Vitamin C
|*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|2,000 Calorie
|2,500 Calorie
|Total Fat
|Less than
|65 g
|80 g
|Sat Fat
|Less than
|20 g
|25 g
|Less than
|300 mg
|300 mg
|Less than
|2,400 mg
|2,400 mg
|Total Carbohydrate
|300 g
|375 g
|Dietary Fiber
|25 g
|30 g
|Calories per gram: Fat 9, Carbohydrate 4, Protein 4
About Now Foods
The Now Mission Is - To Provide Value In Products And Services That Empower People To Lead Healthier Lives. Now Foods Is An Award-winning And Highly Respected Manufacturer Of Vitamins, Minerals, Dietary Supplements And Natural Foods. in 1948, With The Natural Food And Supplement Industry In Its Infancy, Entrepreneur Paul Richard Paid $900 For The Purchase Of Fearn Soya Foods-a Chicago Based Manufacturer Of Grain And Legume-based Products. This Began A Six-decade Legacy Of Providing Health-seeking Consumers With High-quality, Affordable Nutrition Products.
Contact Now Foods
Now Foods
395 South Glen Ellyn Road
Bloomingdale, IL, 60108
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For the manicure I used two coats of Sinful Colors Sugar Sugar for the red (both the base and the stamping). The green is three coats of Wet 'n Wild SaGreena the Teenage Witch. The white is French White Creme also from Wet 'n Wild. Sadly the red seeped through the white and discolored it. I even tried covering it with white acrylic paint, but the red still seeped through. This happened before in my 4th of July manicure, but I completely forgot until seeing it turn pink right in front of my eyes again.
For the border pattern I used Bundle Monster plate BM-213 which I thought was an excellent match for the flag pattern. Slightly less detailed, but who am I to complain :)
Here is the flag of Belorussia that was my inspiration today...
Let me know what you think! :D
Thanks for looking,
Anutka :)


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Kanye West Taken to Court Over 'Stronger,' Cites Nietzsche as Evidence
Say what you want about the ever-controversial Kanye West, but the man knows his philosophers. The 'Watch the Throne' rapper is citing Nietzsche in his response to a lawsuit over his 2007 single 'Stronger.'
The Hollywood Reporter snagged a copy of a legal brief of the case. Virginia man Vincent Peters is suing the rapper for copyright infringement, claiming West stole the idea and some lyrics of 'Stronger' from a song Peters released in 2006. Peters claims he gave a copy of his own song to West's business manager, John Monopoly (really, that name is just asking for it). Peters believes that Monopoly, in turn, gave West a listen to the song — and spurned the copyright infringement.
A federal judge dismissed the claims earlier this year, stating there weren't substantial similarities between the two tracks. Peters appealed the decision, and Yeezy's attorney, Carrie Hall, came back at the allegations. Hall claimed in a statement that if Peters won his suit, "it would create a dangerously low threshold for establishing copyright protection over otherwise commonplace words and phrases."
Peters' song, like West's, is reported to have a Kate Moss reference, but Peters and his lawyers claim the strongest similarities are in the choruses. Peters' track features the lines: "What don't kill me make me stronger / The more I blow up the more you wronger / You coped [sic] my CD you can feel my hunger / The wait is over couldn't wait no longer." Meanwhile, West's hook boasts, "N-n-now th-th-that don't kill me / Can only make me stronger / I need you to hurry up now / 'Cause I can't wait much longer / I know I got to be right now / 'Cause I can't get much wronger / Man I've been waitin' all night now / That's how long I been on ya."
While we can see some resemblance between the lyrics, Nietzsche's famous line, "That which does not kill us makes us stronger," is so ubiquitous and common that it's hard to give credibility to claims like this. Additionally, Kate Moss is one of the most famous models on the planet — and we all know how much West loves supermodels — so the reference, in addition to being dismissed by the first judge in the case, can probably earn Ye a pass. If West did in fact steal the idea from Peters, it's a classic David vs. Goliath battle, and that's unfair — but so is the idea of trying to capitalize on someone else's success with a bogus claim.


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There is no news story that Palestinians don't try to twist to be about them.
Saeb Erekat, the secretary of the Executive Committee of the Palestine Liberation Organization, said that the bombings that targeted churches in the cities of Alexandria, Tanta were "terrible crimes."
Then he said that they were aimed at Egypt and Egypt's principles, including Egypt's support of Palestinians.
This is especially ironic since Palestinian officials, including Erekat, routinely claim that terror attacks like these wouldn't happen if it wasn't for "occupation" and other Israeli policies. In other words, usually they claim that IS terror attacks are in support of Palestinians, albeit misguided; but when it is in their interest they will claim that IS attacks are actually against Palestinians.
The ironies multiply because Erekat has also justified unprovoked attacks on civilians as "self-defense." Furthermore, he has said that the PLO will never consider Hamas, well known for its own bombing attacks against civilians, to be a terrorist organization.


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Corticosteroids are a type of anti-inflammatory medicine. Corticosteroid overdose occurs when someone accidentally or intentionally takes more than the normal or recommended amount of this medication.
Corticosteroids come in many forms, including:
- Creams and ointments that are applied to the skin
- Inhaled forms that are breathed into the nose or lungs
- Pills or liquids that are swallowed
- Injected formulas delivered to the skin, joints, muscles, or veins
Most corticosteroid overdoses occur with pills and liquids.
This is for information only and not for use in the treatment or management of an actual poison exposure. If you have an exposure, you should call your local emergency number (such as 911) or the National Poison Control Center at 1-800-222-1222.
Poisonous Ingredient
- Alclometasone dipropionate
- Amcinonide
- Augmented betamethasone dipropionate
- Beclomethasone dipropionate
- Betamethasone
- Betamethasone benzoate
- Betamethasone dipropionate
- Betamethasone sodium phosphate
- Betamethasone valerate
- Clobetasol propionate
- Clocortolone pivalate
- Cortisone
- Desonide
- Desoximetasone
- Dexamethasone
- Dexamethasone acetate
- Dexamethasone sodium phosphate
- Diflorasone acetonide
- Diflorasone diacetate
- Flunisolide
- Fluocinolone acetonide
- Fluocinonide
- Fluocinolone acetonide
- Flurandrenolide
- Fluticasone propionate
- Halcinonide
- Halobetasol propionate
- Hydrocortisone
- Hydrocortisone acetate
- Hydrocortisone butyrate
- Hydrocortisone sodium phosphate
- Hydrocortisone valerate
- Methylprednisolone
- Methylprednisolone acetate
- Methylprednisolone sodium succinate
- Mometasone furoate
- Prednisolone acetate
- Prednisolone sodium phosphate
- Prednisolone tebutate
- Prednisone
- Triamcinolone
- Triamcinolone acetonide
- Triamcinolone diacetate
- Triamcinolone hexacetonide
Note: This list may not be all inclusive.
Where Found
- Alclometasone dipropionate (Delonal)
- Augmented betamethasone dipropionate (Deprolene)
- Beclomethasone dipropionate (Diprosone)
- Betamethasone sodium phosphate (Celestone)
- Betamethasone valerate (Valisone)
- Clobetasol propionate (Temovate)
- Clocortolone pivalate (Cloderm)
- Desonide (DesOwen, Tridesilon)
- Desoximetasone (Topicort)
- Dexamethasone (Decadron)
- Fluocinonide (Lidex)
- Flunisolide (AeroBid)
- Fluocinolone acetonide (Synalar)
- Flurandrenolide (Cordran)
- Fluticasone propionate (Cutivate)
- Halcinonide (Halog)
- Hydrocortisone (Cortef)
- Hydrocortisone sodium phosphate (Solu-Cortef)
- Hydrocortisone valerate (Westcort)
- Methylprednisolone (Medrol)
- Methylprednisolone sodium succinate (Solu-Medrol)
- Mometasone furoate (Elocon)
- Prednisolone sodium phosphate (Pred Fonte)
- Prednisone (Deltasone)
- Triamcinolone acetonide (Aristocort)
Note: This list may not be all inclusive.
Symptoms of corticosteroid overdose can include:
- Burning or itching skin
Convulsions Deafness
- Depression
- Dry skin
- High blood pressure
- Muscle weakness
- Nervousness
- Psychosis
- Sleepiness
- Stopping of menstrual cycle
Swelling in lower legs, ankles, or feet
- Weakness
- Worsening of health conditions such as ulcers, diabetes
Before Calling Emergency
Determine the following information:
- Patient's age, weight, and condition (for example, is the person awake or alert?)
- Name of the product (ingredients and strengths, if known)
- Time it was swallowed
- Amount swallowed
However, DO NOT delay calling for help if this information is not immediately available.
Poison Control, or a local emergency number
The National Poison Control Center (1-800-222-1222) can be called from anywhere in the United States. This national hotline number will let you talk to experts in poisoning. They will give you further instructions.
This is a free and confidential service. All local poison control centers in the United States use this national number. You should call if you have any questions about poisoning or poison prevention. It does NOT need to be an emergency. You can call for any reason, 24 hours a day, 7 days a week.
What to expect at the emergency room
The health care provider will measure and monitor the patient's vital signs, including temperature, pulse, breathing rate, and blood pressure. Symptoms will be treated as appropriate. The patient may receive:
- Activated charcoal
- Fluids through a vein (by IV)
- Laxative
- Medications to treat fluid and electrolyte changes
- Tube through the mouth into the stomach to wash out the stomach (
gastric lavage)
Expectations (prognosis)
Most cases of corticosteroid overdose result in relatively minor fluid and electrolyte changes. If the problem is severe enough to cause heart rhythm disturbances, the outlook may be more grave.


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Another School Shooting In Baltimore At Perry Hall High School! (17-Year-Old Shot On The 1st Day Of School)
"The shooting reportedly happened in the school cafeteria and the victim was shot in the back. Students have also told Eyewitness News teachers tackled the suspect. "I saw the kid shooting then the teacher tackled him and the first row started running, then the second run, then everyone was running," said Gerald Roman, 11th grader. One student told WJZ's Hellgren it was his first day of public school and he saw the shooting. He says there was a lot of blood and saw the student shot in the back. There are estimates there were about 200 students in the cafeteria at the time of the shooting. Others told WJZ they heard a scuffle before the shooting. After the shooting, the school was put on lockdown for several hours." - 13 News
Please click the "Report" button below if the video on this page is not working properly.


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The goal of the Mekong Turtle Conservation Center (MTCC) is the long-term sustainable conservation of the wild population of one of the world's rarest and largest fresh water turtles - the Cantor's softshell turtle, (Pelochelys cantorii) of which the largest known wild population survives in the nearby Mekong River.
Cantor's softshell turtle can grow to over 50kg (110lbs) and more than one meter (four feet) in length. This Endangered species is almost extinct in Laos, Thailand and Vietnam, however its 2007 re-discovery in the Kratie province of central Cambodia offered new hope to retaining this rare species for future generations.
To mark the opening of the Center, Buddhist monk Chan Sokpov gave a blessing, and a mature turtle was jointed released into the pond by the partners, as monks marked select turtles with Buddhist symbols in a traditional ritual which they hope will strongly decrease the likelihood of capture by fishermen.
The MTCC is built on the grounds of the 480-year-old, 100 Pillar Pagoda in Kratie province, and is fully supported and co-funded by the monks that still use this site. Constructed in the Chan Reachea king era in 1529, the Wat is already a popular tourist destination and well-known throughout the country. It is 35 km from the town of Kratie and approximately 15 km from the main Irrawaddy dolphin viewing site.
Focusing on a fifty-kilometer stretch of the Mekong River where the turtles habituate, the project is located in an area considered one of the richest freshwater biodiversity areas in Southeast Asia: listed on the Ramsar List of Wetlands of International Importance.
The outdoor protected pond, formerly a traditional pagoda pond, was reconstructed and converted through funding from the local monks for the MTCC. This pond will be populated with mature turtles, donated by local fishermen to protect an assurance colony of fertile adults and to facilitate captive breeding, for which an adjoining sandbar for nesting was built.
"The Mekong Turtle Conservation Center is a fantastic example of the benefits of partnerships in conservation through the active participation of community, government, religious leaders and conservationists," said Conservation International Greater Mekong Program's Executive Director David Emmett. "Our goal is to conserve Cantor's turtle populations in their natural habitat, the Mekong River, through the Mekong Turtle Conservation Center and the community-led nest protection scheme."
Today, P. cantorii is nationally protected in Cambodia and listed by the International Union for Conservation of Nature (IUCN) as Endangered, (currently under consideration for up-listing to Critically Endangered). Identified threats to the turtle's conservation are fishing for sale into the wildlife trade and the raiding of nests for consumption by locals, as well as increased gold mining along the nest protection sites and the grazing of buffalo leading to nest and habitat damage.
The MTCC is designed primarily to headstart turtle hatchlings, but also to secure what is known as an assurance colony through captive breeding. Headstarting offers hatchlings the opportunity to be raised in captivity where they can mature a size that will increase their survival rate when released. Over time, organizers say, this initiative will facilitate a significant increase in the wild population.
Additionally, the Center seeks to generate revenue to sustain the project and support the neighboring community with its role as an ecotourism attraction and education centre for turtle conservation, teaching Cambodians and tourists alike about the importance of turtle conservation, and the links between healthy ecosystems and healthy communities. Other native species will be kept at the facility to help incentivize tourism, and all entry cost proceeds will go towards the project and flow into the local community to improve the livelihoods of the local community.
The MTCC is the latest development in Conservation International's Cantor's turtle conservation work, following the successful and ongoing community-led "nest protection program" started in 2007. The program offers monetary incentive to villagers who discover nests, and protect those nests while the eggs incubate. Since the project began over four years ago, over 1000 turtles have hatched successfully, with more than 300 alone hatching in the 2010-2011 nesting period alone.
Emmett emphasized the benefits of turtle conservation on communities, describing "the positive effects of ecotourism, the flow on effects of increased income and livelihoods for locals, and the Buddhist beliefs around the importance of turtles and the release of wildlife back into nature."
EDITORS: Download photos available for media use***Mandatory Photo Credits are included in photo captions***
For more information, contact:
Emmeline JohansenCommunications Coordinator, Cambodia+855 92 firstname.lastname@example.com
Patricia Yakabe MalentaquiInternational Media Manager, U.S.+1 571 firstname.lastname@example.com
Note to editors:Conservation International (CI) - Building upon a strong foundation of science, partnership and field demonstration, CI empowers societies to responsibly and sustainably care for nature, our global biodiversity, for the long term well-being of people. Founded in 1987, CI has headquarters in the Washington, DC area, and nearly 900 employees working in more than 30 countries on four continents, plus 1,000+ partners around the world. For more information, visit www.conservation.org and follow us on Twitter: @ConservationOrg or Facebook: www.facebook.com/conservation.intl


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Newk's Express Café, which passed 50 total restaurants and entered several new markets in 2012, had a big year.
The fast-casual restaurant is ready to compound on this growth in 2013 with plans to open 10 new locations and sign additional multiunit operators with restaurant experience.
Newk's also passed $100 million in sales for the first time in 2012.
Newk's opened its first Missouri location this year in Springfield, and four more will open in the state over the next few years. The first of five scheduled Jacksonville, Florida, restaurants opened in 2012, with the second set to open in 2013.
Newk's signed a three-unit agreement for the Dallas area this year, and the first restaurant will open in Plano, Texas, in spring 2013. Newk's is also set to enter South Carolina and Maryland for the first time next year.
"Newk's has really started the path to nationwide growth in the last couple of years," says Chris Newcomb, CEO and cofounder. "This is an exciting time for Newk's as we grow outside of the south into states like Missouri and Maryland.
"We are thrilled to bring our brand into these new areas," he adds. "As a culinary-driven restaurant, the Newk's menu has universal appeal, and we are very much looking forward to 2013 and beyond."
Newk's Express Café provides an express casual-dining experience and features a variety of made-to-order choices, including fresh-tossed salads, oven-baked sandwiches, California-style pizzas, made-from-scratch soups, and homemade cakes baked by Newk's Bakery Company.
A selection of wines by the glass and beer is also available at select locations.
Since opening its first location in Oxford, Mississippi, in 2004, Newk's has expanded its presence to 10 states, including Alabama, Arkansas, Florida, Georgia, Louisiana, Mississippi, Missouri, North Carolina, Tennessee, and Texas.
Newk's has more than 50 restaurants and more than 40 are franchised. Five new restaurants opened in 2010 and 15 opened in 2011. Projections call for seven restaurants to open in 2012 and 10 to open in 2013.
The five times weekly e-newsletter that keeps you up-to-date on the latest industry news and additions to this website.


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Generates WTForms forms from SQLAlchemy models.
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Generates WTForms forms from SQLAlchemy models.
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HAVERFORD, PA -- K. Cyrus Melikian, a pioneer in vending equipment design and coffee brewing technology, is dead at the age of 88.
Melikian, who served in the U.S. Army Air Forces during World War II, met eventual business partner Lloyd Rudd while both were performing engineering evaluation of B-17 bombers. Recognizing the desirability of 24-hour access to coffee, they teamed up to invent and produce a coffee machine after the war. Rudd-Melikian (Warminster, PA) had many firsts to its credit, including vending systems for coffee prepared from liquid concentrate and, about a decade later, the first practical U.S. fresh-brew machine.
After Rudd-Melikian was sold and became Refreshment Machinery, Melikian and his sons founded Automatic Brewers & Coffee Devices (Conshohocken, PA). Melikian had designed a method of sandwiching finely ground roast coffee between two long strips of filter paper, supplied in rolls for the RMi fresh-brew machine. ABCD produced and marketed machines that formed these sandwiches and die-cut "pods" from them, initially for home espresso machines in Italy. This was the origin of the popular coffee pod.
A versatile inventor, Melikian made substantial contributions to the design of postmix vender icemakers, microwave ovens, in-machine coffee bean grinders and the use of electronics to replace electromechanical timers in coffee venders.
His interests and enthusiasms extended beyond vending and coffee, ranging from trap-shooting (at which he won awards) to the culinary arts. He initiated the Culinary Institute at Rockland Mansion in Fairmount Park. Melikian also established the Flavor-Maker Culinary Chef's Training School, and taught there for 10 years. He co-authored The Wonder of Food and a syndicated weekly column, "The Gourmania Guide," that described the history and illustrated the preparation of unusual dishes, and recommended wines that were appropriate to serve with them.
Melikian is survived by his wife of 63 years, Roxie; his son Robert; daughters Karen and Michele; and six grandchildren. He was predeceased by his son K. Cyrus Melikian Jr. Donations may be made in his name to Armenian Students Association, 333 Atlantic Ave., Warwick, RI 02888, for the K. Cyrus Melikian Memorial Scholarship.
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