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hi, I have just had a letter from H&M Revenue and Customs
Resolved Question:
I have just had a letter from H&M Revenue and Customs saying my new tax code is K84. They also show some working which looks to me that i owe them £843? I have a PDF of the letter which i'm happy to send to you. I just need advice on what this means and what i should do.
thanks in advance
6 years ago.
UK Tax
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Tony Tax
replied 6 years ago.
Unfortunately, you cannot send me a pdf of the letter.
The tax office appear to be saying that you owe them tax either for the current tax year or an earlier tax year.
Can you tell me what is in your tax code, what you do for a living, how long you have been employed, whether you have any taxable employment benefits such as a company car or private medical cover paid by your employer and any other income such as rental income or self-employment income.
These underpayments do not happen for no reason so there must be something in your personal circumstances that has given rise to it. Please think about your circumstances and let me know of anything that might be relevant.
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replied 6 years ago.
The letter says the following:
"Your new tax code for year 6 April 2009 to 5 April 2010 is K84, which replaces 647L"
Your personal allowance +£6475
employer benefits -£5233
car benefit -£2100
tax due on -£858
i've been employed since i was 16 but have been in my current job for 5-6years (now 24). I have a company car but no health benefits and i claim expenses but only things which i use for work such as hotel rooms, etc. I have no other income and i work for a nightclub / bar company.
thanks again
Tony Tax
replied 6 years ago.
I cannot see where they say you owe £843. There would be a deduction for it from your personal allowance. You have a car benefit of £2,100. What does the figure of £5,233 represent?
Assuming the tax code is correct, it means that your taxable benefits exceed your personal allowance by £858. This additional "income" is added to your salary as if it was paid in cash and taxed accordingly.
If you still think that the tax office are saying you owe £843 and there is nothing in the code that suggests that then you should call them and ask them why the underpayment has occurred. If there is one, I suspect that neither you nor your employer told the tax office as soon as you were given a company car, thereby accruing an underpayment for the period it was not in your tax code.
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Tony Tax
replied 6 years ago.
Just to clarify.
As the apparent tax underpayment of £843 is not in your current tax coding it will be probably be collected through your 2010/11 tax coding from April 2010. You should still call the tax office and ask them which tax year the underpayment is for.
Ask Your Own UK Tax Question
replied 6 years ago.
hi Tony, thanks again for your reply. I just assumed that since the bottom figure is a minus number that i owe them money, is this incorrect? I don't know what the 5233 is or where it has come from. I don't really understand any of this and have never really ever paid much attention to tax codes. Would you recommend going to see a tax accountant, if so, do you recommend anyone online? I know i got the car midway through the period they state in the letter and they would have only been told about my car as part of some form the HR department sent them recently showing the car and its value. thanks
Tony Tax
replied 6 years ago.
What period does the letter say the underpayment is for?
The £5,233 is probably the total of expenses you were reimbursed by your employer in 2008/09. Unless the code is changed you will pay tax on business expenses.
You need to get a copy of the P11D submitted to the tax office by your employer or their accountants then write a letter to the tax office saying that the expenses you received in 2008/09 that were shown on your P11D were incurred wholly, exclusively and necessarily in the performance of your duties as an employee of the company you work for. Hopefully, the tax office will then remove the £5,233 from the tax code. You could ask your employer's accountants to draft a letter for you.
As you will wait some time for the tax office to deal with a letter you should call the tax office and ask them to remove the £5,233 figure from your 2009/10 tax code as they are business expenses and not taxable. They should do it while you are on the phone to them and you will get a new code within a week or so.
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replied 6 years ago.
thanks Tony
Tony Tax
replied 6 years ago.
You could go to see an accountant but if your employer has one get them to help you out. I do the same for my clients' employees who have a problem.
You need to call the tax office asap as the tax code you have is going to hurt you financially until it's changed.
If you had the car for a period before it was coded then you will have an underpayment which the tax people will collect from April 2010 over twelve months.
Do not click accept. You don't need to pay again!
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Here is another one of those feathery balled soft corals.
I am not even sure what this is let alone what it is called. Does anybody know?
We have made our next anchorage but, alas, the Internet is still very poor. However, I thought I would give it a yoeman's effort in seeing if I can pos some more pictures from yesterday's snorkeling adventure.
Cheryl, of Sea Mist calls this starfish a starfish covered with blueberries. I think so has just about called it right!
08/27/2012, Ratong Island, near Riung on Flores Island, Indonesia
41 years ago I swept this pretty young sophomore in College off her feet and married her. She was the prettiest girl on campus and I was the luckiest guy in the world. I am still the luckiest guy in the world and she is still the prettiest girl around!!!! Time sure flies when you are having fun.
We celebrated by having a nice quiet dinner on board Leu Cat and enjoying the special dessert that Mary Margaret made: her first pineapple upside cake. It was delicious.
We enjoyed the afternoon together by snorkeling the reef next to our boat. It was not much of a reef to enjoy but we saw a few things that were pretty cool. I will try to post their pictures but the Internet is so slow here the pictures may have to wait until we get to a better location.
In the morning, Captain Black John of S/V Sea Mist organized his armada of dinghies for the Bintang Beer raid on the village of Riung. This motley group of old salts raced across the bay with lusty thoughts of carrying off a number of cartons of the beautiful brew. However, after getting to the market place we discovered we were too late. The last carton of Bintang had been sold.....
Not to accept defeat Captain Black John found Nick, a local who spoke English and told him about our plight. Nick took pity on us old salts so he took us to a little shop and spoke to the lady who ran it. In no time, we had placed an order for 17 cases of Bintang that would be delivered to the wharf at 1800 tonight. Alas for me, I would not be able to partake in this pick up since we would be having our anniversary dinner then. Even I am not so foolhardy as to be running around Indonesia on a wild goose chase for beer while my bride of 41 years sits over an anniversary spread and watches the food get cold.
However, Captain Black John took pity on this poor sailor and offered to bring back a few cased for me. Thus, in the end, I had my pretty spouse, my dinner and my Bintang. Man o' man, anniversaries just don't get better than that!!!!
Tomorrow we weigh anchor and keep plugging west. Our next anchorage is just over 30 nm away so it should be an easy sail (or more likely, motor).
One last photo of our snorkeling adventure today. Here is a close up of the chromis around the branches of the coral.
More colorful staghorn coral.
Here is a feathery soft coral that is wrapped up in a ball.

subset: commoncrawl


text:
California Employment Law
California Employment Law Questions Answered by Legal Experts
I am aware of the employment at will; however, the organization (Coca Cola) has failed to train these employees on sexual harassment training. I understand that the State of California mandates corporations to conduct sexual harassment training once every two years. I am not really sure. At the same time the individual has been known for reporting sexual harassment claims on other employees within the company. Basically, isn't the claim of one person be consider defamation of character? Although, I understand the consequences I just feel it is unfair to be punish for something the organization has failed to incorporate. In my company (ManTech) there is zero tolerance for such behavior but every employee has mandatory sexual harassment training to aware of the repercussion. Please advise. Thanks.
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PORT ANGELES, Wash. (AP) — A couple hundred people and several dozen Chinook salmon gathered near the Elwha Dam on Saturday to witness the beginning of the process to set the Elwha River free.
An emotional ceremony was marked by references to the spiritual and cultural importance to the Lower Elwha Klallam Tribe of the removal of two dams from the Elwha River near Port Angeles.
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The ceremony concluded with Interior Secretary Ken Salazar leading a call, echoed by whoops from the crowd, to have a large piece of earthmoving equipment with a golden bucket break up a piece of concrete just upstream of the dam and carry some pieces to the bank where dignitaries were waiting.


text:
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Tamim Iqbal made 49 and Shakib Al Hasan was 38 not out at tea as the Tigers generally applied themselves well having been put in.
Keegan Meth claimed one for 22 from 15 tidy overs, with Shingi Masakadza taking one for 41.
Openers Tamim and Jahurul Islam put on 44 before the latter, who had made a watchful 24 in seeing off the new ball, tried to break the shackles but lifted Meth to cover where Max Waller judged the catch well.
Mohammad Ashraful made just four before miscuing a hook at Masakadza, the ball skewing off the toe end straight to Graeme Cremer in the gully.
Tamim pushed on in company with Mominul Haque, the pair adding 31 before lunch, but the opener was too desperate to reach his half-century and was run out by Masakadza after taking a tight single to mid-off.
And having taken a wicket and a run-out, Masakadza added a catch when Mominul, on 23, tried to punch Elton Chigumbura through the covers.
That made it 125 for four not long after lunch, but Shakib and captain Mushfiqur Rahim batted through the remainder of the session in an unbroken stand of 46.
- Shakib Al Hasan
- Tamim Iqbal


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American Idol 8
Danny Gokey felt his 'American Idol' ouster coming, was prepared for it
By Christopher Rocchio, 05/18/2009
Danny Gokey
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on the cusp of making the Top 2.
"I kind of felt it, but I prepared myself all day. It's almost like every results show you do that, but even more so this one," Gokey told reporters during a Thursday conference call.
"It is what it is, and it's like, I don't want all the drama. For me, it's like, okay... I was like, 'If it's going to be a disappointment, let me just get the disappointment through me.'"
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The 28-year-old from Milwaukee, WI became the
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Kris Allen
was the first Top 3 finalist to learn he was advancing during the results show, at which point Gokey said he "knew" he was going to be booted instead of
Adam Lambert
"I was very confident in the fact that it was it for me. Actually, the whole day, I kind of thought it was it for me. Did I want it to be it for me? No.... I wanted to go for the gold, just like they did. And it didn't work out that way," explained Gokey to reporters.
"Looking back, would I have done things different? Absolutely. But the one thing I can say is I'm proud of my accomplishments, my accomplishment from where I came from ten months ago from losing my wife to where I am today. You know, it wasn't just a show I was on. I was battling different things... Not only in this competition did I keep my head up and did I put my, at the time, what I thought was my very best out there, but I also had to deal with that whole end of the spectrum of losing my wife. And I saw a strength in me that I didn't know I had."
In addition, Gokey said his
journey taught him a lot about himself.
"I learned a lot about how pressure has an effect on a person," he said. "I think, for me, this whole experience I learned to overcome things in my life. You know, overcome insecurities, overcome doubt because sometimes there were times I just didn't want to go out on that stage because I just felt maybe unprepared or I felt like, 'Man, is anyone going to like what I'm doing,' and I over-thought the process."
Gokey said he felt the pressure from the onset of the competition, when he was
quickly labeled
by many -- including judge
Simon Cowell
-- to be one of the eighth-season's frontrunners.
"I felt like I had so much on me in the beginning of the show that I had to outdo myself every week," he explained. "Just internally, I was like, 'Man, I'm still growing as a musician, yet people expect this to come out of me,' and I felt like at times I was just wasn't there yet."
Gokey added fans "tend to get disappointed" when contestants don't live up to the expectations set for them.
"I'm sure, maybe at times people got disappointed like, 'Dude, I thought you were better than that.' I'm like, 'No; hold up, man,'" said Gokey.
"I try. I gave it a really good try. The thing is that I know that there's a lot of creativity, and I can't wait to express it in the way that I want to express it. And I know that there's a bright future ahead of me, and that's how I'm going to look at it."
Despite being booted, Gokey said he received some very kind words from Cowell -- who came across as shocked when Gokey was revealed to be eliminated.
"I think he was basically saying it was a shock that [I] didn't make into the finale," recalled Gokey. "He's like, 'These things happen. You're one heck of a singer, one of a kind. It's sad to not see you in there.' I believe that's what he said... He said some very nice things."
Since he spent more time with them than any other finalist, Gokey offered some insight on Allen and Lambert as the finale draws closer.
"Kris, you know, obviously he's really artistic, and Adam has a way on the show of capturing the audience," he said.
"One thing I admire about Kris is that he's very mellow, and that's always one character trait I've always wanted. I'm an intense personality... Adam, he's just an all around great guy. I really can't fault him on anything. Adam is who he is onstage and who he is offstage. He's very creative. He lives creative. He dresses creatively. He talks from that perspective."
Regardless of whether fans support Lambert or Allen, Gokey encouraged them to pick up the phone.
"People need to vote," he said. "Don't have your assumptions. If you want some person to win, you've got to vote. I'm telling you. This competition is not over yet. This is going to be a very tight. I have a feeling it's going to be a very tight race this next week."
As for his own immediate future, Gokey has
annual summer tour on the horizon, which he sees as a great opportunity to meet his fans.
"I envision it honestly as a point to just talk to my fans and kind of just show a side of me that they weren't able to see on the TV because the coolest thing now is that I can take my guard down," he explained. "I don't have to have a guard up anymore. People can't accuse me for wanting to get votes anymore for doing this or that. So now I can just talk openly and freely to the people who I sing in front of. I'm excited for that. It means a lot to me."
In addition, Gokey said he also has his sights set on using his music to "revolutionize a culture to change people's hearts."
"That's why it's so important for me that my dream is to mix my music with my foundation, Sophia's Heart Foundation. That is everything to me," he said. "For my music career, I don't want it to be necessarily all about me. I want it to be about people."
Gokey added he hopes to entertain people and make them feel good about themselves, which were both reasons why he initially decided to audition for Idol.
"I didn't get in this thing for the money. I didn't get into it so I can live this glamorous lifestyle. Does that come with this kind of career? It will. Things will come," he said.
"But my goal, I feel like my goal is so different, and maybe it didn't line up with the goals of what they see as a pop star. But the thing is, I'm okay with that because it's like, I want to have a moment in my music... I feel like my vision is a little different, so it's okay with me."
However if the music doesn't work out, Gokey apparently has his sights set on something else.
"I would love to be an eyeglasses model. I'm serious. Like, that would be so cool. I haven't been offered anything yet because I'm just like leaving the
American Idol
bubble right now," he said.
"I hope I made glasses cool for kids, man... Sometimes glasses can have the reputation for being nerdy, but I want to do my own glasses design. Hopefully somehow tie it into the foundation, and maybe some of the proceeds from the glasses can help whatever, whatever we decide to do with the foundation."
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text: Charli Cohen 2016-05-31T14:04:24-04:00 Charli Cohen http://www.huffingtonpost.co.uk/author/index.php?author=charli-cohen Copyright 2008, HuffingtonPost.com, Inc. HuffingtonPost Blogger Feed for Charli Cohen Good old fashioned elbow grease. Are You Living Life Through a Filter? tag:www.huffingtonpost.com,2015:/theblog//3.7007208 2015-04-06T19:00:00-04:00 2015-06-06T05:59:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ When did we stop experiencing? When did a good source of natural light become more important than the ambience? At what point did food styling start mattering more than taste? And it doesn't stop at meal times. Suddenly day-to-day life is all about framing a good shot - except the real world isn't quite good enough because we need to filter the hell out of it before even dreaming of posting it on social media. We no longer experience life in full five-sense reality and I can't help but feel it's damaging our mental health. Do any of these feelings sound familiar? 1. FOMO (Fear Of Missing Out) Social media has created immense pressure to be invited to the right parties, seen at the right restaurants and mingling with the right crowd. And of course to document it. After all, if a girl falls in the club and no one is around to Facebook it, did it really happen? We feel inadequate and left out if we're not invited, or we push ourselves to the point of exhaustion to ensure we're at every event in the calendar. Having fun has somehow taken a back seat to being seen to be having fun. 2. My life is so inferior Social media would have us believe that everyone is on holiday ALL the time, everyone has a ton of money to spend on designer clothes, everyone has time to go to the gym every day and everyone has incredible hair. Everyone except you that is. We tend to forget that what we're seeing is a carefully curated edit of 'best bits' and that actually, no one has a perfect life. If your job isn't to research and review luxury holidays and designer brands, why would you compare your day to a professional blogger? Similarly, if you're not making money out of selling online recipe books and fitness programs, why would you rate your life against that of a fitness Instagrammer? Those are full time jobs in themselves and trust me, they are not 100% 'best bits'. We're comparing our no-holds-barred documentary to someone else's Hollywood trailer and it's not healthy. 3. Stuck in virtual reality The digital world can be a thief of creativity. We're constantly confronted with someone else's perspective and someone else's edit, but not spending enough time absorbing the real world to come to our own conclusions. It's impossible to be original if we're only experiencing other people's interpretations. Put your phone away and go to the source. The world is pretty awesome and a hundred times better if you're not seeing it through someone else's filter. 4. Validate me Whether we admit it or not, social media in many cases is about much more than sharing. We want others to rate our lives, seeking validation through likes, follows and reposts. And if we don't get quite as many as we were expecting, maybe that means we're not good enough. There's nothing wrong with seeking praise, but allowing strangers to dictate your 'worthiness' is an even more slippery slope than relying on validation from your loved ones. Most of us - especially women - are self-deprecating enough as it is, without allowing something so external, so irrelevant, to create feelings of inadequacy. There are those who have made a business out of their social media following and fair play to them. If Instagram pays your bills then numbers matter and I completely respect the work involved to create beautiful images and amass followers in their thousands. But that's not the majority of us and whilst I think social media is the most incredible sharing tool, both personally and for business, it shouldn't dictate our self worth, it shouldn't take precedence over real life experience and it shouldn't be a source of stress. So in summary, here are few things I'm going to be doing more of... 1. People watching There is something quite wonderful about just quietly being somewhere and watching the world go by. Find a cute cafe, taste your coffee rather than Tweet it and take in what's going on around you. 2. Looking up I live in London - it's a beautiful city. But often I'm so absorbed in my phone that I don't even know quite how I reached my destination (yes, I have been known to almost walk into oncoming traffic. Don't pretend you haven't). So from now on, the phone will stay safely in the depths of my bag and I'm going to watch where I'm going. Not just to avoid angry cyclists, but to look up, to take in the incredible architecture and to experience the vibrancy this city has to offer. 3. Unplugging I've recently enforced a tech curfew and you should too. Not only will you sleep better and give your over-screened eyes and brain a rest, but you get a chance to process your day and wind down, better preparing you mentally and physically for tomorrow. If you're a social media junkie like me, try the above suggestions and just feel what it does for your headspace! Charli Cohen - trying to post less frequently here.]]> Six Moderation Tips for a Healthy Holiday Season tag:www.huffingtonpost.com,2013:/theblog//3.4333107 2013-12-04T11:41:38-05:00 2014-02-03T05:59:01-05:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ Everything in moderation, including moderation, right? So often bandied about as the 'top tip' for surviving the holiday season, yet so rarely accompanied by useful advice on HOW exactly to 'moderate'. If you're not already firmly in the habit of lifestyle eating, moderation and saying no can be very difficult at the best of times, let alone with the added pressure and temptation that the holiday season brings. 1. Choose your poison Rather than eating everything that's on offer for the full month of December, choose one favourite Holiday treat and enjoy a portion of it. If you do this right and keep the rest of your nutrition on track, you can easily include some 'off plan' holiday goodness every day and not feel like you're missing out. As per usual, it's all down to the 80% on plan, 20% off plan balance. 2. No more 'all or nothing' Following on from the first tip, take the 80/20 rule one day at a time. Generally, if you choose to have a full diet blow-out day because you're going to be "good" for the rest of the week, it will lead into two days, three days and then suddenly it's January and you're not only fallen off the wagon, it's rolled down a hill and you're struggling to regain enough motivation to chase it. In short, don't let an all or nothing mentality get the better of you - work on a sustainable daily balance. 3. Timing is everything Stick to eating at planned meal times without snacking. The biggest diet-derailer during the Holidays is the omnipresent bowl of snacks both at home and at work. If there's something on offer that you're dying to try, save it up until your main meal, then decide if you still want it. By taking this approach, you're not depriving yourself, you're just creating a situation where it's easier to moderate. The more you practice delayed gratification, the easier it becomes - and Holidays aside, it's an incredibly effective moderation tool all year round. 4. Get substitute savvy Most traditional Holiday foods can be tweaked to offer something that's still delicious but a lot healthier - cookies, cake, stuffing et al. The internet is chock-full of healthy Holiday season recipes and with the big wellness movement we've seen of late, the shops are filling up with savvier options too. 5. Evasion is easier than 'no' Sometimes it feels like everyone is out to sabotage your efforts and during the holidays especially, it can be very difficult to say no. There's the guilt tripping ("But I cooked it especially!"), the special made-up holiday rules ("It's Christmas - you can't watch what you eat at Christmas!") and the relentless wearing down ("Oh go on, just a sliver!"). The very simple, very effective way to say no without offending is to compliment and then postpone. "It looks great/smells amazing/is my absolute favourite. I'm really full at moment but I'd love to have some later/take a piece home with me/get the recipe from you." Nine times out of ten, the 'later' is forgotten about and all awkward diet talk has been cleverly avoided. 6. Incentivise yourself Forget New Year's Resolutions - it's NOW you need to incentive yourself, not after the holiday damage is done. Set yourself clear goals for the winter months, whether it's signing up for a race, preparing for a winter sports break, or pulling out that party season piece you've been dying to wear as soon as you 'have the figure for it', to keep you motivated and on track. Surely THIS makes it worth sticking to just one mince pie a day? For more fitness, nutrition and motivation tips, visit the Charli Cohen website.]]> Why Your Diet Isn't Working: Part Two tag:www.huffingtonpost.com,2013:/theblog//3.3215723 2013-05-07T19:00:00-04:00 2013-07-07T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ perfectly for weeks, but I'm STILL not seeing any progress. What's wrong with me?" Sound familiar? It certainly does to me, ranking high in my top ten questions I'm asked on a daily basis. Nine times out of ten, this is down to one significant issue with said 'perfect' diet: you are eating more than you think you are. Let's look at the top three offenders for accidentally overeating... 1. 'Eating Healthy' The first Eating Healthy conundrum is the number of 'health foods' that, although rich in fibre and vitamins, are (1) packing a massive calorie and sugar punch and (2) not providing either of the macronutrients essential for fat loss (i.e. protein and fat). By the time you've breakfasted on a bowl of muesli with yoghurt and a banana, you've likely hit around a third of the total daily calorie maximum you require for fat loss, without having even touched upon your optimal protein and fat intake. Follow that up with a mid-morning fruit smoothie and you're now at half your calorie needs, still having consumed only trace amounts of protein and fat. A tasty couscous salad for lunch. A late-afternoon rice cake or two. Vegetables and wholewheat pasta for dinner, followed by a virtuous fruit dessert. Individually, you have indeed made some healthy choices...but what about the big diet picture? Calories are now at, if not more than what you require to maintain your current weight. Sugar is though the roof. Protein is a foreign concept and those essential fatty acids didn't get a look in. All of these factors will result in a fat loss plateau, if not weight gain. The other popular eating healthy issue is for those fat-savvy folk who KNOW they need to fill up the good stuff. The kitchen is always stocked with nuts, avocados, olive oil and mackerel and every meal is a staunch homage to omega 3. This is great for physical, mental and hormonal health. However, a problem arises when the necessary moderation for these super calorie-dense foods is not carefully adhered to. It's all too easy to overeat when every tablespoon of oil clocks in at over 100 calories, every handful of nuts brings in another few hundred and every avocado tops that still. Once again, we are faced with the inescapable science of calories in versus calories out. When unmonitored, eating healthy can easily set you on a path to gaining weight rather than losing it. Eat your fats, eat your fibre and antioxidant rich foods, but be aware that too much is too much, whatever it consists of. 2. Nibbling Here's a problem that most of us are guilty of - those extra 'bits' we all eat and never count. Do you nibble at ingredients whilst you're cooking? Try 'just a bite' of what others are eating? How about the splash of milk in your coffee or the drizzle of oil to grease the pan? In isolation, these additional calories are usually fairly negligible, but in combination, they can add up very quickly. It doesn't take much to nibble yourself out of a calorie deficit, once again resulting in a mysterious lack of progress. 3. Guesstimating Even for someone as data obsessed as me, weighing and measuring everything that passes one's lips is tedious. However, if you're stuck in a weight loss rut and are serious about getting out of it, you need to suck it up. Crack out the electronic scales, the measuring jug and the spoon measures and ensure those portion sizes you've been 'eye-balling' all this time are accurate. Because I can 95% guarantee that they aren't. To sum up... If you're stuck in a fat loss plateau and can relate to any of the above, make the proactive decision to be 100% aware of everything you're consuming. Take the guesswork out and keep yourself accountable with a (completely honest) food diary or online nutrition tracking software. This doesn't have to be forever - just until you know where you stand with your diet and what you need to adjust to get things moving. Use it when you need it - if things start to slide again later on, revert to tracking until you're back on the wagon. I have a detailed article on estimating your nutrition requirements along with recommended online tracking resources here. So that wraps up part two of the Why Your Diet Isn't Working series! Keep an eye out for part three and if you didn't catch part one, you can check it out here. ]]> Why Your Diet Isn't Working: Part One tag:www.huffingtonpost.com,2013:/theblog//3.3092886 2013-04-17T19:00:00-04:00 2013-06-17T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ In this instalment, I'm going to explore an issue that almost all of us are guilty of, me included. Impatience. In our culture of instant gratification, we all want immediate results, instant 'proof' that what we're doing is working. Logic and science go out the window as we ponder why, after a whole day of being 'good', we still haven't dropped a dress size by the following morning. Okay, an extreme example but you get the gist. Poor comparisons are certainly an issue, not helped by shows like The Biggest Loser, which encourage expectations of abnormal (and potentially unsafe) weight loss. For those who are very overweight, progress will become apparent more quickly, simply because there's more to lose - both in terms of fat and lean body mass*. Those who are already close to their goal weight (or, as a more accurate measure of progress, goal bodyfat percentage) have significantly less fat to lose and need to maintain (if not increase) lean body mass. So as far as scale numbers go, it stands to reason that the leaner individual is going to see far less significant progress. *Note: Lean body mass is the percentage of your overall weight that isn't bodyfat, i.e. muscle, bone, organs, water etc. Everyone responds differently to diet and exercise programs. Comparing your progress to someone else's is (excuse the idiom) like comparing apples to oranges - it's completely irrelevant. The only way to find out what works for you personally is by giving it a proper chance before changing it and the only real bench-mark for gauging progress is your own 'before' photo. This leads me to the issue of 'weight loss' versus 'fat loss' - they are not one and the same. This is particularly evident in no-carb diets, where the dieter will often see a dramatic loss in the first couple of weeks as they drop water weight. Despite a much more dramatic weight loss through cutting out carbs, the dieter will likely not have dropped much (if any) more fat than if they were on a more moderate diet. As soon as they reintroduce carbs into their diet, they'll gain all the water weight back. Suffice to say that for most dieters, that will feel like they're either making no progress or worse, that they're regressing (and so begins a phobia of carbs, but that's for another article). In short, using scale weight to gauge whether you're progressing or plateauing is a fairly useless and highly frustrating measure (other than for very overweight individuals). I write in detail about accurately gauging progress in my blog article, The Anti-Scales Campaign. The impatient dieter will jump from one diet to the next, allowing each only a few weeks (if that) to prove its worth, whilst giving none any realistic chance of taking effect and feeling increasingly demoralised that 'nothing will work' for them. A realistic expectation of weight loss is an average loss of 1-2 lbs per week (the leaner you are already, the smaller the number). This number is a good indication that it is fat you're losing, rather than lean body mass. Let me reiterate that fat loss is what matters - this is the permanent change and the change that will result in inch loss, dropping dress sizes and looking lean and defined. Also note the term 'average loss'. Neither weight loss, nor fat loss is a linear process. It is common, especially in the already quite lean, to go for several weeks with absolutely no apparent change before experiencing a sudden drop in weight or rapid improvement in visible leanness. I will be coming back to this phenomenon throughout the Why Your Diet Isn't Working series, but in short, this is due both to hormonal factors and to an increase in lean body mass (water, muscle glycogen and sometimes muscle) masking a drop in bodyfat. In my experience, impatience is the ultimate diet saboteur. Combat it by distracting yourself with goals that aren't physique based: getting stronger, having more energy, devoting more time to your own wellbeing, experimenting with recipes to keep your diet varied and exciting. Don't be your own worst enemy - focus on the process and the results will come! To take a look inside my book on setting yourself up with a solid nutrition and training plan from the outset, visit charli-cohen.com/bookshop. Stay tuned for Why Your Diet Isn't Working: Part Two, within which I'll be exploring how we self-sabotage without even realising it!]]> What's Your Diet Personality? tag:www.huffingtonpost.com,2013:/theblog//3.2938518 2013-03-24T19:00:00-04:00 2013-05-24T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ The Controller Pros: You have the drive and motivation to achieve whatever goal you set your mind to. You're efficient, organised and have a great deal of will power and self-discipline. You have a strong work ethic and will always strive to be the very best at what you do. Cons: You can get too focused on a certain goal, to point of obsession. You panic about any loss of control and you find it difficult to multi-task or take a flexible approach to your goal. You are very hard on yourself and the smallest 'slip-up' can feel like a huge failure. Tip for Controllers: It's important to harness your drive and dedication in a healthy, balanced way. Spontaneity is never going to feel comfortable, so the work-around is to make 'flexibility' an integral part of your diet plan. Schedule rest days, plan 'treat' meals and allocate a certain number of free calories per day or week, so that 'off plan' eating becomes 'on plan'. The Competitor Pros: You are driven by a determination to be the best and you pull out all the stops to make it happen. Cons: Competition is your key motivation, so once that's taken out of the equation, you can find it a struggle to push yourself. You're either at full speed or a complete stop, with nowhere in between. You are prone to yo-yo dieting. Tip for Competitors: There's nothing wrong with having competition as your driving force, but it's important to recognise this and ensure that there's always a competitive element to your goals. Participate in group transformation challenges, sign up for fitness events and compete against people who are currently closer to your goal than you are, to give you that extra push. The Creator Pros: You're so inventive with food that you never feel deprived on your diet. Your meals are varied and nutritious and you set a great example to everyone about how fun and easy dieting can be. Cons: You get bored easily, so when life gets in the way and you're too busy to experiment in the kitchen, you struggle with diet motivation. Tip for Creators: When you know you're going to be extra busy, set aside a few hours each week to bulk cook or pre-prepare a variety of meal components. You can throw these together in different combinations over the course of the week to keep your meals varied and interesting, whilst remaining consistent and time-effective. The Craver Pros: When on track, you're good at maintaining a healthy balance between your diet and the rest of your life. When you fall off the diet wagon, you normally jump back on pretty quickly. Of all the diet personalities, you have the most natural propensity to maintain a healthy, flexible diet long-term. Cons: You struggle with cravings and don't always have the self-control to moderate how you act on these. This slows your progress and can leave you feeling frustrated and disappointed. Tip for Cravers: Take a leaf out of the creators' book and either find or create healthier versions of the foods you crave. Keep emergency supplies on hand for when those cravings hit - ensure that there's always a pre-prepared healthy snack to grab and put together a 'fitspo pack' of aspirational photos, motivational quotes and your own progress photos - a flick through this will usually make you think twice about finishing that entire box of choccies. Cravings can also be a result of diet imbalances - deficiencies in omega 3, zinc and magnesium are some common culprits - so ensure you're meeting all your nutrient requirements. The Coulda Woulda Shouda Pros: You know what you want to achieve and you put time into researching how you're going to get there. Cons: You don't put the above into action. You tend to procrastinate and there's always a reason not to start today, or to give up shortly after you have started. You seek a quick and easy solution, so struggle with the patience and perseverance involved in an effective diet plan. Tip for CWSs: Don't intimidate yourself with a huge goal - instead, take it one small step at a time. Give yourself something small and achievable to do towards your goal each day. Plan one week at a time, but take a nonsense-approach to the planning: schedule your workouts and food prep time in the diary. Tell people at home, at work and in your social circle exactly what you're doing to remain accountable to them and keep a food diary to remain accountable to yourself. The Diagnosis Like me, you'll probably find your diet personality is a combination of these. I'd say I'm 40% Controller, 30% Craver, 15% Creator and 15% Competitor, so I apply the aforementioned advice for each of these to my nutrition plan and keep an eye out for any of the associated negative tendencies. Identify and embrace your own personal diet style and who knows... you may just find yourself with the winning formula to a successful and sustainable diet! For more information on my tailored online nutrition plans, visit charli-cohen.com/bespoke-plans. So over to you: what's YOUR diet personality?]]> How 'Clean' Is Your Diet? tag:www.huffingtonpost.com,2013:/theblog//3.2844281 2013-03-11T19:00:00-04:00 2013-05-11T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ 'eating clean'. Firstly, before the abuse starts streaming in, I appreciate there are those people who genuinely love to adhere to 100% natural, unprocessed, organic diet and have gladly adapted their lifestyle to accommodate it. If you're one of this minority, good for you! There's no denying this is a very healthy existence, IF you genuinely enjoy it and your primary motivations for eating that way are health- and longevity-based. Secondly, healthy eating is of course something I promote and encourage wholeheartedly - I am not in any way suggesting that said natural, unprocessed, organic foods are bad. That would be silly. No, it's the term 'clean' that I take issue with. I can't stand it when a specific, rigid way of eating is preached as the best and only way of eating; the unnecessary pressure this puts on those for whom this level of inflexibility is unrealistic; when it's viewed as inadequate, undedicated, if one's fridge contents aren't entirely organic, grass-fed, raw, or whatever else the fanaticism of the moment requires. Privately educated and lovingly reared by unicorns. The list is ever-growing. I digress... Define 'Clean'? First of all, let's address the term itself. 'Clean'. What does this actually mean? It would seem the answer to that depends wholly on who you ask. Some will say a 'clean' diet is one that's based around wholesome, natural foods. Others consider dairy a 'dirty' food, despite it fitting the aforementioned criteria, or include protein powder as a 'clean' food, despite it usually being full of chemicals. Some view wholegrains as 'clean', whilst others perceive them as an abomination against the diet of our caveman forefathers. Often, a 'clean' diet incorporates a weekly 'cheat meal', or as the common man may refer to it, a weekly junk food binge. 'Clean' is dubious, often contrived to mean whatever the dieter wants it to mean at the time and will never have a universally agreed definition. Stress One of my biggest gripes with restrictive diets is the level of stress they generate for (most) people. The hormonal and psychological response to consistent, high levels of stress is the antithesis of fitness and wellbeing. I'm not going to venture into the impact of prolonged cortisol elevation here, but I will address this in a later article. In short, it's going to screw up both your health and physique goals to a far greater extent than affording yourself the occasional Hobnob. Extreme Comparisons At one end of the spectrum, you have those who will only eat unprocessed, organic foods, along with a selection of other 'rules' - the more challenging to adhere to the better. Anything that flouts the rules is described as 'cheating'. The opposite extreme are those completely unaware of what they put into their mouths and, frankly, don't really care - anything goes. Often, the obsessively 'clean' dieter will try to rationalise by comparing these extremes like they're the only two options available. "Oh right, so I should forgo the broccoli and have a doughnut then?" There is a flagrant denial of any sort of healthy middle-ground. Disordered Eating Behaviour Let's list some examples of the behaviour obsessive 'clean' eating can encourage: Labelling foods as 'good' and 'bad' (or 'clean' and 'cheating') Scheduled 'cheat' meals leading to binges Compensating for the binges with excessive exercise Having a guilt complex around food Cutting out entire food groups Having a rigid set of rules around food Avoiding social situations that could interfere with these rules Extreme anxiety when anything happens that could interfere with these rules These don't necessarily add up to an eating disorder but they can easily go that way. Take it from someone who lost most of her teenage years to anorexia - once you develop that mind-set, it's incredibly difficult to re-establish a healthy relationship with food. I'll leave it at that - this is something else that requires its own dedicated article. In summary... The 'perfect diet' is personal - it depends on a variety of physiological, hormonal, activity and lifestyle factors and it changes as these factors change for the individual. There are no fundamentally 'good' or 'bad' foods (except for maybe trans fats, but again, one for another post!), just a good diet plan or a bad diet plan. A diet of mostly nutrition-void junk food choices is a bad diet plan. A diet rigidly based around someone's definition of 'clean' could also be a bad diet plan, IF that 'clean' diet is having a detrimental impact psychologically and hormonally. A starting point for establishing a good diet plan is to find a comfortable place somewhere in the middle of these extremes and to think of your eating as being 'on plan' or 'off plan', rather than 'clean' or 'cheating'. For full guidance on setting up your own flexible diet plan, view my ebook here.]]> The Truth About 'Toning Up' tag:www.huffingtonpost.com,2013:/theblog//3.2764617 2013-02-27T19:00:00-05:00 2013-04-29T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ How do I lose my belly fat? How can I tone up my arms? Which exercise will shrink my thighs? These questions, or variations thereof, clog up my inbox on a daily basis. And this is fair enough - there are so many ridiculous products on the market claiming to magically achieve just these things, who can blame the poor folk led to believe a targeted solution exists? But here's the thing...it doesn't. The sad truth of the matter is, whether you want to get rid of that annoying lower ab pudge, firm up those pesky bingo wings or attain the elusive 'thigh gap', the answer is always the same: 1. A solid nutrition plan (i.e. one that involves fewer calories than you burn, within which you're getting enough protein, healthy fats and fibre) combined with a smart training plan (i.e. one that prioritises heavy, full-body resistance training and includes sufficient rest/recovery time) is the only way to sustainably reduce body fat. 2. You can't choose where the fat comes off first, but you can pretty much guarantee it's not going to be in the areas that you want it to. Now we've cleared that up, let's tackle the two myths responsible for these misguided questions... The Spot Reduction Myth Fat loss, in short, comes down to eating less and moving more. And that goes for fat loss anywhere on your body. Crunches will NOT burn your belly fat. Tricep kickbacks won't melt off bingo wings, nor will the abductor machine slim your inner thighs. Losing fat, be it belly fat, upper arm fat or any other sort of fat, comes down to burning calories. An effective training programme is one that works all the major muscle groups of both the upper and lower body. The more muscles you employ in your workout, the more calories you'll burn. The larger the muscles you're working are, the more calories you'll burn. The more muscles used in a specific exercise, the more calories that exercise will burn. See where I'm going with this? Achieving the lean body part you want means getting all those muscles moving and accepting that you'll need to be in it for the long haul to start seeing improvements in 'stubborn' areas. The 'T' Word Scientifically, muscle tone actually refers to the degree of tension in a muscle, which is part of the way it functions. Whether or not you like the way you look, you already have muscle tone. When people say they want "toned" muscles, they mean they want to see the shape of the muscle more so than they do now. You can't change the shape of a muscle, but you can give definition to the shape. Definition or 'tone' is created by: 1. Building or preserving muscle. 2. Lowering body fat. Lowering body fat comes down to diet and being in a calorie deficit. Building or preserving muscle, is down to a good training routine of heavy resistance. (NB: when you get really lean - usually <8% bodyfat for males and <17% for females - hormone manipulation comes into play as well, but that's for another article!) High reps - generally categorised as anything more than 12 - do not encourage your body to hold on to muscle, let alone make the muscle bigger, stronger or more defined. If you are doing high reps, the weight is too light to challenge your muscles. Sure, you may 'feel the burn', but that is not a sign of burning fat. You're feeling the burn because of lactic acid building up inside the muscle. Don't get me wrong - high reps have their place. They are excellent for muscular endurance, cardio circuit training and sports performance. However, in terms of looking lean, defined and promoting fat loss over muscle loss, soley doing high reps is completely counter-productive to 'toning up'. So there we have it - you CAN lose fat anywhere you like, you just can't choose the sequence in which your body leans out. Don't get discouraged because it's not happening as quickly as you'd like - when you have the right nutrition and training plan in place, patience, perseverence and consistancy will get you those all-important results as quickly as they can possibly happen! If you'd like to learn more about my bespoke fat loss and toning plans, click here for full details.]]> Should You Work Out When You're Ill? tag:www.huffingtonpost.com,2013:/theblog//3.2701249 2013-02-19T19:00:00-05:00 2013-04-21T05:12:02-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ 'To train, or not to train?' This is the question we regular exercisers agonise over when lurgy strikes. Those unconvinced of the joy of exercise will struggle to comprehend why it is we WANT to train though the illness - why not take the opportunity to 'pull a sickie' on our fitness regimen. Those people will always say, "Your body obviously needs a break. Rest." Conversely, the exercise-obsessed, the training sadomasochists amongst us will insist that we should "Suck it up! Sweat it out!" So the question remains, who's right? In fact, both recommendations are good, but it depends on the circumstances and the symptoms. If you have 'above the neck' symptoms i.e. headache, runny nose, sore throat but DON'T have a fever, then you can work out as planned, just notch the intensity down from high to moderate. As soon as these symptoms disappear, you can resume high intensity training. If you have 'below the neck' symptoms i.e. muscle aches (non workout-related!), a chesty cough, swollen lymph glands, vomiting, diarrhoea, extreme tiredness, then either rest, or keep workout intensity low. You can increase to moderate intensity once the symptoms start to subside, but give it a good two weeks before increasing back up to high intensity workouts. Do NOT exercise if you have a fever. A temperature indicates your body is trying to fight something, so adding stress by working out is going to inhibit this process, at best prolonging the illness and at worst, causing it to develop into something much more serious. Do NOT work out at the gym whilst you're contagious. You might feel up to it, but the other gym users at risk of being infected will be less than appreciative. Don't be selfish - stick to home or outdoor training. Do NOT give up altogether. Use your downtime to focus on general well-being - meditative yoga and short walks are both great options when training is out of the question. Do NOT immediately try to make up for lost time. Once you're able to resume workouts, don't attempt to start from where you left off: instead, gradually work back up to your usual training intensity. Doing too much too soon could potentially trigger another bout of illness - your immune system will be weakened and you'll be extra susceptible. Apply common sense and listen to your body. If you start to feel dizzy or nauseous, slow down. Finally, if you're unsure of your symptoms and what you can or can't do, consult your GP. Better safe than sorry! What are your experiences of training (or abstaining) when unwell?]]> Valentine's Day Dining, Caveman Style! tag:www.huffingtonpost.com,2013:/theblog//3.2644566 2013-02-08T07:20:33-05:00 2013-04-10T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ Paleo Diet. Whilst I don't subscribe to Paleo as such, the premise on which it's based is fairly sound - high in protein, fibre and healthy fats and championing fresh and unprocessed foods i.e. quality foods that would have been available for our Stone Age predecessors to hunt and gather. Though I prefer and advocate a more flexible approach to dieting (I'm not giving up dairy or peanut butter for anyone), on the whole, Paleo is significantly less faddy than many 'Diets' on the market. So with Paleo-mania ever on the rise, it seemed possible that upcoming Valentine's celebrations may present an issue for those who don't wish to deviate from their Primal plan. Fear not, dear Dieters, for I am here to help. Behold, my Romantic Meal for Two - Caveman Style... Appetiser Impressive to look at, yet deceptively simple to prepare, scallops always make an excellent starter. Sauteed Scallops with Basil (2 servings) Ingredients: 1 Tbsp extra virgin olive oil 1 clove garlic, minced 1 bunch fresh basil leaves, chopped 10 scallops, rinsed and patted dry 1 tsp sea salt Freshly ground black pepper to taste 1/4 lemon + 2 lemon wedges Extra basil to serve Directions: Heat oil in wok or frying pan over medium-high heat. Add garlic and chopped basil and cook for about 30 seconds. Add scallops. Season with salt and pepper and squeeze 1/4 lemon over scallops. Cook for 2-3 minutes, flipping scallops and stirring frequently. Top with fresh basil leaves and add a lemon wedge to serve. Romance Bonus: Basil is a well known aphrodisiac, as are shellfish. Entrée A classic sharing dish, paella is a perfect meal for two. For the main course, we give this classic a Caveman twist. My recipe calls for chicken and shrimp, but feel free to substitute these with the meat and/or seafood of your choosing! Paleo Paella (2 servings) Ingredients: 300g cauliflower, riced (see below) 100g shrimp 150g skinless chicken breast, chopped 2 large tomatoes, diced 1 large onion, diced 1 clove garlic, minced 1 large red pepper, chopped 150g mushrooms, chopped 3 Tbsp extra virgin olive oil 1.5 cups chicken stock 1 tsp paprika 1 tsp turmeric 2 tsp sea salt Freshly ground black pepper to taste Directions: Preheat oven to 170C. Heat oil in frying pan over medium-high heat. Add garlic and onions and cook for 3-4 minutes, until caramelised. Add chicken and cook until browned. Add peppers and mushrooms and saute for 10 minutes. Add tomato and cook for another 5 minutes. Add 2/3 cup of stock and cook until mostly reduced. Add seasonings. Add riced cauliflower rice and shrimp, saute for 2-3 minutes. Add remaining stock and cook until half the liquid is reduced. Put in the oven for 10-15 minutes, or until all the liquid is absorbed. Romance Bonus: This recipe is chock full of testosterone-boosting zinc. Extra note: How to rice cauliflower: Using a food processor, process fresh cauliflower until it is the size of rice grains, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater. Steam or microwave in a covered dish for 8-10 minutes. Don't add water- just let the moisture in the cauliflower do the work. Dessert There's little need to explain why chocolate is a good idea, so straight to the recipe... Chocolate Raspberry Pots (2 servings) Ingredients: 80g raw 70%-85% cocoa chocolate, coarsely chopped 1 egg 1/2 tsp vanilla extract 100ml canned coconut milk 100g fresh raspberries Directions: Using a high speed blender or food processor, blend chocolate, egg and vanilla at high speed. Heat coconut milk in a saucepan over a medium heat until steaming but not simmering. Gradually add coconut milk to egg mixture, blending as you go. Divide raspberries into two ramekins, leaving a few aside to garnish. Pour chocolate mixture over. Cover and chill in the fridge for at least two hours. Garnish with extra raspberries. Romance Bonus: It's chocolate! P.S. Romance aside, this is a pretty tasty menu for the Singletons amongst us too! Coupled up or not and Paleo-ing or not, give these recipes a try for a fun, fabulous and fat-loss-friendly Valentine's Day! P.P.S. What's your take on the Paleo diet? Have you tried it, heard of it, been a long-time follower of it?]]> How to Break the Fitness and Fat Loss Motivation Rut tag:www.huffingtonpost.com,2013:/theblog//3.2598864 2013-02-01T19:00:00-05:00 2013-04-03T05:12:01-04:00 Charli Cohen http://www.huffingtonpost.com/charli-cohen/ Motivation is tricky to address, as it really is a case of different strokes for different folks. Like most matters of the brain, we all respond differently to different stimuli - one person's motivational epiphany can be another's undoing. Case in point: the dreaded scales. An undesired number could fuel you to train and diet your socks off for the next month, or it could knock you flying off the wagon into a 'why do I bother' downward spiral. That said, there are two factors that are key for almost anyone: proper goal setting and regular progress tracking. If motivation issues are holding you back, but you really want progress (not just to think about it, not just to moan about it, but truly, genuinely WANT it), I challenge you to get proactive right now. Set aside an hour and do these three things TODAY: 1. Set SMART goals I'm sure you've heard the saying "Failure to plan is planning to fail". Having a clear and realistic plan is enough to make or break your success. When you set goals, it helps to use the SMART acronym... S = Specific No blanket statements allowed here - get right down into the small print of what you want to achieve: this should include the numbers, the physical changes and the psychological benefits. M = Measurable How you can measure your progress towards each aspect of your goal? For body goals, this could be taking tape measurements every 2-4 weeks, trying on those jeans monthly and taking progress photos. To measure fitness, you can do time and distance tests, flexibility tests, strength tests and endurance tests. Health-wise, you can check blood pressure and resting pulse rate, or you can visit your GP regularly for any relevant blood tests etc. A = Agreed Is this what you truly want for yourself? Are you willing to do everything possible to achieve it? R = Realistic Are these goals physically achievable? If there's a celebrity body you'd like to have, are you the same height and build as that celebrity? If not, then find an inspirational body that is feasible based on your own genetics. Have you selected realistic fitness goals, based on your current ability and the timeframe in which to train? You need to be entirely honest with yourself here. If your goals aren't realistic, then your journey is going to be incredibly frustrating, and you'll likely become too discouraged to see your goals through. Be 100% that you can do it, and you will! T = Time-framed Having taken all the other points into account, you can now set yourself a date by which you'd like to achieve your ultimate goal. Break this down into dates by which you'd like to have achieved smaller goals. These should coincide with when you measure your progress. If you're taking monthly tape measurements, what inch loss would like to see each month? If you're doing endurance tests, how many more push-ups do you want to be able to do each time? It's SMART to be Adaptable Once you've set and mapped out your long- and short-term SMART goals, make sure that they're written down, and that you refer to them regularly. If your goals change, or you realise that some of the things you've set yourself aren't quite as realistic as you thought, don't be afraid to reassess and change your goals. It's all about adapting the process to you, and ultimately, that's what's going to ensure your success. 2. Establish your 'Before'. For body goals: Take full-body front/back/side photos in underwear or swimwear. If you can't or won't get someone to take these for you, do it yourself in a full length mirror. If you don't have a full length mirror, go to a clothes shop and commandeer the changing room. No sucking in, no carefully flattering angles, no 'upper body only' and no excuses - you'll thank me later when you need to have an accurate comparison to gauge all the incredible progress you're going to make. Every 4 weeks from now on, take photos in the same poses, similar clothing and (if possible) the same lighting. For fitness goals: Complete a relevant time, strength or distance trial in your chosen sport. No cheating, no 'rounding up', no using your Personal Best from three years ago. Record the details and use this as your baseline for improvement. A fitness trial may take a bit of setting up, so if you can't do it today, organise it and schedule it into the diary today. Every four weeks, repeat the trial and record your numbers. 3. Get accountable. Leave a comment below, or tweet me @TrainWithCharli with hashtag #MOTIVATED to tell me you've completed steps 1 and 2! For more fitness tips, tricks and recipes, visit the Charli Cohen website.]]>


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Images: ANA and 1st CEB Marines in Trek Nawa [Image 35 of 45]
Photo by Cpl. Ammon Carter
Local Afghan children watch U.S. Marines with Echo Company, 4th Tank Battalion, 1st Combat Engineer Battalion (CEB) and Afghan National Army (ANA) soldiers with 1st Kandak, 1st Brigade, 215th Corps (1/1/215) in Trek Nawa, Helmand province, Afghanistan, June 28, 2012. 1st CEB supported 1/1/215 during Operation Ibtikar 1 Echo.
This work, ANA and 1st CEB Marines in Trek Nawa [Image 1 of 45], by Sgt Ammon Carter, identified by DVIDS, is free of known copyright restrictions under U.S. copyright law.
Date Taken:06.28.2012
Date Posted:07.06.2012 09:27
Photo ID:619340
Size:5.17 MB
Location:TREK NAWA, AF


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A unique artist pop-up shop will appear in Johannesburg in March, offering collectors the opportunity to buy artworks from two of the city's acclaimed fine artists.
Born in Edinburgh, Scotland in 1947, Richard Smith has had a varied career as a cartoonist, social commentator, illustrator and fine artist. In the late 1960s, he studied Graphic Design at the Johannesburg School of Art, and in 1968 began his career as a cartoonist for the Sunday Times, subsequently contributing to publications such as Punch, the Financial Mail, the Harvard Business Review, Leadership Magazine, the London Underground Press and the Rand Daily Mail.
The province's foremost contemporary art gallery – the visionary 108 year old Kwa-Zulu Natal Society of Arts (KZNSA) Gallery in Durban's Glenwood is proactively undergoing a process of extreme restructuring and radical transformation to ensure its future in a recessionary environment.
Anele Mhlahlo, a 21 year old young man, has grown up in Imizamo Yethu, an informal settlement in Hout Bay. He is a music student currently working towards his Teacher's Licentiate Diploma through Trinity College of Music, London.
South African businesses continue to show their support of the local arts scene, with the staging of an exhibition of legendary South African artist Gerard Sekoto's work, life and times. SONG FOR SEKOTO – Gerard Sekoto 1913-2013 will be presented at the Wits Art Museum (WAM) in Johannesburg from 26 April to 2 June 2013, in celebration of the centenary of the artist's birth.


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Dead Letter Dayby Eileen Rendahl
Melina Markowitz, messenger for the underworld, delivers the goods for the supernatural beings in our midst--no questions asked. It's more than a job; it's a mission. Safety be damned. Melina's missing friend, Paul, could just be taking a little werewolf "me time," but her investigation yields something more sinister. Suspicions first fall on Paul's wolf-pack rival. But that wouldn't explain the sudden windstorms rattling Melina's nerves--or the ominous, shrieking crows that keep appearing. The clues lead Melina to a mermaid, a damaged and possibly deranged police officer and patterns for Norwegian doilies--finally bringing her to the realization that she may be dealing with the most powerful enemy she has ever faced.
Dead on Deliveryby Eileen Rendahl
Messenger Melina Markowitz delivers the goods for the otherworldly beings in our midst--no questions asked. It's a job and a mission, one that puts Melina in the line of fire when things go wrong... When a delivery leads to a dead man, Melina's cop boyfriend, Ted Goodnight, starts grilling her about her latest job. But Melina doesn't know who sent the package or what was in it. That's not the way she works. What she does know--that Ted doesn't--is that this isn't the first time this has happened... There are two men who have bitten the dust after a delivery from Melina. As she tries to put together the pieces of this puzzle, she discovers that the two victims share common friends, common unexplained absences, and a common crime. Now, dark forces from the local community have been unleashed, drawing Melina into the web of a powerful woman, her voodoo, and her vengeance...
Don't Kill the Messengerby Eileen Rendahl
Messenger Melina Markowitz, a go-between for paranormal forces and supernatural creatures, must find an envelope stolen from her--or watch out-of-control Chinese vampires take down rival gang members in an all-out street war.
In One Year and Out the Otherby Beth Kendrick Kathleen O'Reilly Pamela Redmond Satran Cara Lockwood Libby Street Tracy Mcardle Diane Stingley Eileen Rendahl Megan Mcandrew Christina Delia
Out with the old, in with the new, and on with the party! Maybe it's just another midnight...or maybe there really is magic in the air when December 31st becomes January 1st, and confetti kisses and champagne toasts kick off a new year, a new romance, a new look, a new attitude. Celebrate the start of something new with In One Year and Out the Other...a sparkling collection of all new stories by today's rising fiction stars: Cara Lockwood puts self-improvement to the test with 528 resolutions -- not least of which is "Do not sleep with married men" -- in "Resolved: A New Year's Resolution List"...Pamela Redmond Satran instructs a single mom in the fine art of partying like the boys (have lots of sex, don't worry that you're too fat) in "How to Start the New Year Like a Guy"...Diane Stingley shows a twentysomething why there's more to life than waiting by the phone for a New Year's date in "Expecting a Call"...Megan McAndrew seizes the day -- or just a very special one-night stand -- for a single food stylist hungering for more in "The Future of Sex"...and more great tales from Kathleen O'Reilly, Beth Kendrick, Eileen Rendahl, Tracy McArdle and Libby Street.
Un-Bridaledby Eileen Rendahl
call her crazy With half her immediate family having been committed -- mentally speaking -- why can't Chloe Sachs commit? After all, she's always been considered the sane one in the family. But seconds before becoming Mrs. Mark Hutchinson, Chloe leaves her handsome, successful fiancé at the altar and tears down Interstate 505 in her red Ford Frontier. Maybe it was the heat of a California June wedding. Maybe it was when a family tradition went awry before hundreds of shocked guests. Or maybe it was because she heard a voice telling her in no uncertain terms, Run! but just call her... Now Chloe has no Plan B, two kooky dogs, one angry ex, and a truckload of wedding gifts to return. Taking refuge at her grandmother's, Chloe helps her renovate a bungalow that's been in the family for years -- and unearths some surprising secrets. She also discovers that leaving her heart open may invite some very intriguing guests -- like the beguiling veterinarian she can't get off her mind. And with her family and friends' help, Chloe realizes she's truly free...to follow her heart wherever it takes her.
Un-Veiledby Eileen Rendahl
Rumor has it... ...that the Zimmerman twins, Ginger and Cinnamon, are the hot hair-stylists in Santa Bonita. Their Do It Up salon has been swamped ever since hometown-Hollywood-star Courtney Day had her wedding hair done there. Now the sisters know every secret of every bride-to-be that crosses their threshold: does she or doesn't she, will she or won't she, how often, and with whom? What happens at Do It Up stays at Do It Up -- until Craig Esposito strolls into the salon with the latest wedding party. Cinnamon's dazed reaction suggests there's something only she knows about this handsome cousin to the groom -- making Ginger wonder if he's the mystery father of Cinnamon's young daughter (which should kill her attraction to him, but doesn't). Now the sisters' own secrets are the subject of small-town gossip...and Ginger is about to tease out some surprising truths about her family, her town -- and herself.
Select your format based upon: 1) how you want to read your book, and 2) compatibility with your reading tool. To learn more about using Bookshare with your device, visit the Help Center.
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- DAISY Audio - Similar to the Daisy 3.0 option above; however, this option uses MP3 files created with our text-to-speech engine that utilizes Ivonas Kendra voice. This format will work with Daisy Audio compatible players such as Victor Reader Stream and Read2Go.


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For the fourth consecutive year, Wheeling Hospital has earned the Gold Plus Receiving Award from the American Heart Association for its treatment of heart attacks.
The announcement was made last week during a roundtable discussion led by interventional cardiologist Dr. Robert Fanning. Also attending were support staff and nurses, Wheeling Fire Department Chief Larry Helms, Wheeling Fire Assistant Chief Jim Blazier, Barton Volunteer Fire Department emergency medical technician Lt. John Burdock, and Dr. Matt Lee, emergency room director.
The award was in recognition of the hospital meeting AHA's Mission: Lifeline program for its treatment of a heart attack called a ST elevation acute myocardial infarction, also known as a STEMI, which is a heart attack that involves a blockage that needs treatment to restore blood flow.
Article Photos
Photo by Shelley Hanson
Interventional cardiologist Dr. Robert Fanning, right, urges people not to ignore chest pain and to call 911 as Wheeling Hospital emergency room Director Dr. Matt Lee listens.
It was noted the hospital's heart attack patients reach the catheterization lab in less than 90 minutes, compared to the national average of two hours.
Through educating the public about the signs and symptoms of a heart attack and partnering with local emergency medics, Fanning said people's survival rates are improving.
For example, most local medics are using 12-lead electrocardiograms instead of just 3-lead EKGs, which helps them diagnose heart attacks in the field. The data also are transmitted directly to the hospital. More leads means a better picture of the heart and how much of it is failing.
By doing this, Fanning can get to the catheterization lab faster because he knows he is needed for that specific patient.
"We don't function as a hospital if you can't bring the patient alive to us," Fanning said. "If you do the EKG at the scene you've shaved off my drive time and his drive time. ... It translates into time saved and time saved is lives saved."
Helms said the hospital helped the fire department purchase its EKG machines, which typically cost $35,000 each. Burdock said Barton and other fire departments in Belmont County received help purchasing the machines from the American Heart Association.
"We are seeing all aspects of the heart we weren't seeing before. We see those (heart attacks) that we really didn't see until they were much more progressed on the 3-leads," Helms said. "Technology and training has definitely been beneficial."
Fanning said half of people who die of a heart attack do so before they reach the hospital. Many times it's because people are in denial they are having a heart attack, or they're embarrassed about it.
"Don't ignore chest pain," Fanning said.


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Misery of Male Mindset (A Reflection)
- Details
- Category: Society and Culture
- Published on Sunday, 06 January 2013 09:09
- Written by Sudheer
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The change in the sexual behaviors of male and female can not be limited to bed. The colorful stories of activities before Sex, between sex and after sex are out there in the market to lure teenagers. These activities and stories basically carry a dominance of male's desires and fancies. At a time when Females are becoming more and more mutual, comfortable and expressive about their sexuality, the dominance of male sexuality is finding it difficult to adjust, thus resulting in sexual exploitations and crimes. This growing inferiority regarding sexual expression and comfort of male reflects in the dominance of their desires in those fancy stories.
In this changing democratic set up male sexuality is looking more and more immature and undeveloped. The increasing desires to showcase the manliness (Mardanagi) are the signs of increasing inferiority in males. With this inferiority, the progressive steps of females resulting in breaking the age old conventions of an Indian lady have reflected in the distorted mindsets of males.
An inferior male tries to compensate his inferiority through forceful acts of manliness on a female, therefore establishing the so called dominance of man over woman. The growing aggression in a male's behavior is the result of that inferiority.
On the other hand it is widely spreading in the urban middle class females that their counter parts are greatly concerned with their capability of satisfying a female. As soon as they believe that they are not able to satisfy, they seek new ways of establishing themselves. Females are not silent anymore. They not only think about their pleasures but express them as well. Many young boys pretend to hear it easily in peer groups, but inside them a fear creeps in. In reality the male mindset can not accept girls who can express their pleasures and desires.
The growing numbers of urban youth visiting sexologist seals the above explanation.
Men and boyfriends are attached to much kind of inferiorities like their Girlfriends and wives presenting themselves very artistically & revealingly and they are more demanding. In reality checking modern males pretend to be very advanced and progressive but are very skeptical on the issue of sex. They pretend to be perfectly 'OK' on the issue of Virginity but remain greatly concerned with it when their wedding is around. If there is a small doubt they start contemplating on breaking the engagement. Till date, this is the biggest reason behind tension and divorce in marriages.
There are Video Games, Pornography and the acceptance of Sexual crimes in the society trying to acknowledge the Male Chauvinism. The modern male is trouble-free in his observation while reminding girl to wear full sleeves clothes and to get away with the skirts. They are easy in saying that Girl need to wear decent clothes while visiting places like Disco and bar. Else there is no option but to face teasing and Rape.
Modern Girls try to confront this crime full and insensitive statement, while their male friends most often chew themselves and remain silent. This silence results in the insensitive Jokes on females doing rounds in Social Media and on Mobile Phones. No wonder the Highest grossing Bollywood film of all time, 3 Idiots, uses the term Rape (Balatkaar) in one of its most comic scene.
There are multiple brands of Oil and powder boasting and popularizing their name with the slogan of increasing Manliness. The Advertisements of these oils and Powders can be seen in many Hindi Newspapers. There are innumerable Home made Viagra brands doing there bit. These medicines, Oils and Powders have resulted in an extreme artificial pressure on Males to perform their sexual activities, thus resulting as interference in the Natural character of Sexuality and Sex.
Why do Males require these Medicines and Oil? Why not female? Are females living their sexual life on a plane, comfortable and simple territory? It is truly impossible for a female to live her sexual life on a plane and comfortable territory, especially when so much is going on in the sexual and physical life of her male counterpart.
Males are frequently visiting the counselors. There is paramount competition in the job market. Females are entering in Job sector with equal talent and comprehensiveness. From all his childhood and teenage a young boy is indirectly taught that he is more talented and Powerful. It is his responsibility to initiate action, be it anything from proposing a girl to starting an action in bed. In today's cultural context his conventional image is breaking, therefore resulting in frustration and aggression. Some are trying to adjust and most are trying to showcase their Manliness in the material and hypocrisy of Market. The male showcasing his aggression is deep down concerned with the size of his private part and sometime is concerned with his fear of being incapable of satisfying a female partner, resulting in the excessive use of Oil, Powder and Viagra.
The Inferiority of male and the desire of a female to control her sexuality is the story behind the close doors of our society.
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The joint U.S. and Japanese investigation into the Boeing 787's battery problems has shifted from the battery maker to the monitoring system manufacturer.
Japan transport ministry official Shigeru Takano said Monday the probe into battery maker GS Yuasa was over for now, as no evidence was found it was the source of the problems.
Ministry officials planned to inspect Kanto Aircraft Instrument Co. on Monday as part of the ongoing investigation. It makes a system that monitors voltage, charging and temperature of the lithium-ion batteries.
All 50 of the Boeing 787s in use around the world are grounded after one of the jets operated by All Nippon Airways made an emergency landing in Japan earlier this month when its main battery overheated. Earlier in January, a battery in a Japan Airlines 787 caught fire while parked at Boston's Logan International Airport.
GS Yuasa shares jumped on the news it is no longer being investigated, gaining nearly 5 percent in Tokyo trading.


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CompTIA: Managed services prices fall, usage rises
The newly released "Trends in Managed Services" study from CompTIA shows that managed services adoption is being fueled by customers saving money. The study found that customers that rely on MSPs for some or all of their IT needs are reaping significant annual costs savings. Here are some other notable findings:
- 46% of firms have trimmed their annual IT expenditures by 25 percent or more as a result of their shift to managed services, including…
- 13% that have slashed annual IT expenditures by 50 percent or more on the IT functions they are outsourcing
- 50% of organizations have saved between 1 percent and 24 percent in IT costs annually on what they have moved to an MSP-managed environment
For more on this study, see the original article on Channel Partners.
To learn how managed communication services can save your company money, contact us.
Call centers follow enterprises into the cloud
In a recent blog post, T1 Rex's John Shepler makes a case as to why contact centers are follow the lead of enterprises and adopting cloud-based voice services. As a provider of network connectivity, Shepler highlights the Smoothstone ControlMaxx hosted contact center, which gives enterprises the tools they need to run distributed contact centers via the cloud.
The entire blog post can be read on T1 Rex's blog, Telexplainer.
Smoothstone adds MaxxUM and MaxxBridge to Unified Communications portfolio
Smoothstone has added two new conferencing and collaboration solutions to its Unified Communications portfolio – MaxxUM and MaxxBridge.
Smoothstone MaxxUM is a web-based collaboration solution that combines audio, web and video conferencing into a single system. MaxxUM integrates with everyday business tools like calendaring systems and instant messaging clients, allowing users to share files, collaborate on projects in real time and increase productivity.
For audio-only meetings, MaxxBridge is a voice conferencing solution that quickly and easily brings you and your colleagues together to meet business objectives. It does not require reservations or operators, giving users the ability to quickly start meetings, invite participants and provide complete control of conference commands.
The two applications were designed to be integrated into one powerful conferencing solution, with the ability to control MaxxBridge audio conferencing from the MaxxUM web application. You can also quickly and seamlessly move from a MaxxBridge audio meeting into a MaxxUM meeting without ending the call.
These two solutions provide the performance, reliability and flexibility associated with cloud-based solutions combined with the service and support you expect from Smoothstone. As hosted solutions, they both allow users to initiate instant cloud-based meetings without having to manage the applications themselves.


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Kut 4 Less, listed under "Beauty Salons" category, is located at 2410 S Federal Blvd Denver CO, 80219 and can be reached by 3039223405 phone number. Kut 4 Less has currently 0 reviews.This business profile is not yet claimed, and if you are the owner, claim your business profile for free. If you are not the owner you can invite this business to join by email or by phone.Browse all Beauty Salons in Denver CO. If you would like to see census data for this geographical location click here.
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What does "Constitutional conservative" mean?
Maybe you are relatively new to this idea of conservatism. Maybe you were afraid of conservatives or conservatism because you thought we are just a bunch of greedy, self-centered people. Maybe you just prefer to 'stay out of it', but you have been paying attention to the news of the day and have a new level of "caring" about what happens in the public square. Maybe you | Read More »


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Gary G. Broeder Of Counsel
Gary Broeder is Of Counsel in the firm's Energy, Environmental and Natural Resources Department in the Billings office. He has practiced in Billings since 1974, primarily in the area of oil and gas law, including title examinations, property acquisitions and divestitures, and regulatory matters.
Practice Areas
Bar Admissions
- Montana
- 1968 - B.A., Montana State University
- 1974 - J.D., University of Montana
Awards and Honors
- Best Lawyers in America for Energy Law, Natural Resources Law and Oil & Gas Law (1995-Present)
Best Lawyers' 2014 Billings Energy Law "Lawyer of the Year" in Billings
Best Lawyers 2013 Billings Natural Resources Law "Lawyer of the Year" in Billings
Mountain States Super Lawyer - Energy & Natural Resources (2009-2012)
Chambers USA, Leading Business Lawyers List
- AV Preeminent Rating by Martindale-Hubbell
Community and Professional Involvement
- Billings City Parks Volunteer
Prior Experience
- Mr. Broeder has represented a wide range of clients in various oil and gas transactions for 30+ years.
Professional Affiliations
- Yellowstone County Bar Association
State Bar of Montana
- American Bar Association


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everyone is welcome to join!!
-to join, simply click the join the group button!!
-you don't need years of experience to join ^^
-we accept all media of arts!!
please do not submit mature contented arts this means
-no sexual or heavy gore arts
-also no hentai, heavy yuri/yaoi
please give us your best work!
-there is no quality control but since everyone in the group is going to see it, you want to show your best right?
-obviously no trace or heavily referenced arts. no base used arts either
if you have any question, feel free to ask in comment or notes~
-but please no advertising yourself in the comment...