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How To Activate Your Glutes Before A Workout!
How To Activate Your Glutes Before A Workout!
Kayla Itsines
One of the most common questions that I get asked by girls completing my BBG workouts is what exercises they should do to help target their butt! What you might not know is that virtually every leg exercise does this, at least to some extent! Whether it be bodyweight exercises like squats and lunges, or gym-based leg exercises, all of these require at least some work to be done by your butt muscles.
How can I target my butt muscles?
How many times have you done a leg or butt-specific workout only to wake up the next day with sore quads and hamstrings, and your butt feels as though it hasn't done a thing?!
Today I'm going to talk about what might be causing this and what you can do to make sure you're getting a butt-burning workout!
Your glute muscles
When we say that we're working the butt muscles, the group of muscles that we are really referring to are our glutes! Our glutes, or gluteals, are made up of three main muscles in the backside region.
Our glutes are a very important muscle group because they help control a number of movements done by our lower body and also help to maintain good posture. Our glute muscles are some of the largest muscles in the whole body!
When our glutes are not working like they should be, it can cause other muscles to start taking on extra load, which may cause issues with our posture, lead to muscle pain, and potentially increase our chances of injury. It can also explain why our glutes don't always pull up as sore after a leg workout!
Glute activation definition
One of the issues that we face in this day and age is that we are becoming more and more sedentary. This essentially means we are spending less time moving around and more time sitting — if you work in an office or at a desk all day, you know what I'm talking about!
As well as making it much easier for us to gain weight, sitting can actually cause our glutes to become 'underactive', which means that they are less active than what they should be. Because of this, they might not be as strong as they could be.
In order to counteract this, it's important to work on 'activating' your glutes — some people also refer to this as 'firing up your glutes'.
Essentially, this just means trying to strengthen them by focusing on using them more!
How do I activate my glutes?
To fire up your glutes, you need to focus on contracting your butt muscles (squeezing them slightly) as you perform glute activation exercises or a lower body workout.
When performing these kinds of exercises, you should aim to focus on your glutes being the muscles that power the movement that you are doing. For example, if you are performing a squat: really concentrate on contracting your butt muscles as you stand up. Try to ensure your butt muscles are the main muscles guiding you through the movement as you stand back up, rather than relying too much on your quads (front of your thighs).
This can be a bit hard to focus on if you're not used to doing it! So try this little test: when you do any glute activation exercise or lower body exercise, you want your butt to feel tight and tense. This is done by contracting your glutes (squeezing the butt muscles). Then, imagine if someone was to poke you in the butt — would it feel soft or hard? When you are correctly activating your glutes, the muscles should be hard to touch if they are properly contracted!
One way that we can help increase the amount of work done by our glute muscles is by doing glute activation exercises before starting a workout.
Glute activation exercises
As you know, one of the purposes of a warm up is to increase 'muscle firing', which is basically our brain telling our muscles to wake up and get ready to exercise. Like I've mentioned before, it is so important to warm up before any strenuous activity so that you don't risk injury and can get the most out of your workout!
Glute activation exercises are much like a warm up, except that they focus specifically on waking up your glute muscles.
These exercises are not demanding movements on your body which means you can do them whenever you like — either before your warm up, or after your warm up, right before you begin your lower body workout.
Exercise instructions
Here are three glute isolation exercises that you can use to help you get your glutes firing and allow you to get the most out of your next lower body workout!
Perform each exercise for the specified number of reps, then repeat all exercises so that you complete two circuits in total.
Glute kickback
- Start on all fours, ensuring that your wrists are directly below your shoulders and your knees directly below your hips.
- While keeping your hips as stable as possible, straighten your right leg behind you and lift it as high as you can, before slowly lowering it and returning to all fours.
- Complete 15 repetitions on one side before switching sides and completing another 15 repetitions.
Tip: While you are trying to extend your leg as high as you can, it is important that you do not arch your back. Remember, you are trying to make sure that your glutes are doing all of the work! You can also modify this exercise by keeping your right leg bent rather than straightening it.
Single-leg glute bridge
- Start by lying on your back with your hands by your sides, legs bent and feet positioned firmly on the floor.
- Carefully lift your right leg off the floor.
- While keeping your hips as stable as possible, squeeze your glutes and slowly raise your hips off the floor, resting on your upper back.
- Complete 15 repetitions with your right leg off the floor, before switching sides and completing another 15 repetitions.
Tip: You can modify this exercise by placing both feet on the ground instead of just one.
- Start by lying on your right side with your legs slightly bent, knees and hips resting on top of each other. You can either rest your head on your arm or prop your head onto your right hand if this is more comfortable.
- Keeping your feet together, gently raise your left knee off your right. When you cannot lift your left knee anymore without separating your feet, slowly lower it to bring your knees together again.
- Complete 15 repetitions on one side before switching sides and completing another 15 repetitions.
Glute activation exercise to do at work or home
If you really want to work on improving your glute strength, you can try this exercise whenever you're on your feet and have a few spare moments.
- Plant both feet on the floor with knees slightly bent.
- Using your glutes, gently raise your right leg out to the side, ensuring that your glutes are doing all the work.
- Slowly lower your right leg. Complete 15 repetitions on one side before switching sides and completing another 15 repetitions.
Get your glutes firing today!
The main thing to remember when focusing on each glute activation exercise is technique. Don't try to push through the reps as fast as you can. Instead, focus on activating your glutes correctly.
These exercises should increase the amount of work done by your glutes during your main workout. I encourage you to do them any time your lower body muscles are going to be used in a workout — whether it's part of my BBG program, or if you go for a run.
Once you have these exercises down pat, you may find that you are able to activate these muscles without even thinking about it!
Ladies, I hope these glute activation exercises help you! Remember, it's also really important to complete post-workout stretches to make sure you are looking after your muscles as best as you can and to help with recovery.
Now it's time for you to get your butt into gear — literally!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.


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Learning to live in the way of Jesus in the context of International Geneva.
We are formed into Christ`s likeness by steps not leaps and bounds. This means that spiritual growth and maturity occurs as a life long process. As people come to faith in the work of Christ on the cross, they are invited into the mission of God in this world to renew all things—inaugurating a new world based on faith, hope, love, justice, peace and civility. Our aim is to be people who increasingly resemble Jesus in the way we worship, in our relationships, in our learning, and in the way we engage our world.
We long to be a place where
the bible is read,
truth sought,
mystery acknowledged,
compassion and justice embodied,
culture and arts engaged,
humility and understanding is sought
creativity and innovation fostered,
sharing the love of Christ is the great cause,
diversity and multi-ethnicity is embraced,
authenticity and community pursued,
and the grace of God is experienced.

subset: commoncrawl


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I mainly leave it wavy (profile picture) because that is how it is naturally, but I have also straightened it. I curled it today, lightly and it came out kinda nice. I have picture day tomorrow and I'm just wondering what ya'll thiink I should do...it's also my birthday tomorrow so I want to look extra lovely! :)
Thanks girls!


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Hello! My name is Ana V. Ramirez. During my life I have been many things: a floral designer, an English teacher and even an extra in movies. Now that I'm a photographer in Denver, I feel blessed to be able to do what I love and to encourage others to do the same.
From the time I was 11 and tried to sell barrettes with ribbons, to the years I owned an event and flower business to now where I sell my photographs and drawings, being an entrepreneur and small business owner is second nature to me. Yet for a while I felt like there was a certain path I was supposed to follow: college, stable employment, marriage, children, etc. I never fit into that traditional life mold.
I tried. I really tried to stay on that path. But it just wasn't me.
Eventually I realized I needed to do what mattered to me even if other people didn't approve. It hasn't been easy, but it's been totally worth it.
On this website I share my latest work, my experiences, opinions, challenges and triumphs as well as the stories behind my images. I occasionally write about my dogs because they are a very important part of who I am. All four, in chronological order are below: Sasha, Bella, Mr. Bear and Bruno - four very different dogs. I also write reviews of books and other resources which I think can be useful for you because they have been for me. And because I love to read. :-) And if you'd like to learn the reason I do this, read this.
My home is my most treasured space. It's my refuge. I have moved too many times to mention but it has always been a priority to make the space where I live, mine. It is my goal that my photos help bring peace and happiness to your home and that I can help you make it a place you love to be in.
Peace and love,


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Acknowledging Pain In Hopes Of Moving Forward
Acknowledging Pain In Hopes Of Moving Forward
Now is a time for us to stand together, stay angry, smash the patriarchy and stop treating women like they are "less than" or puppets for pleasure. In light of the Weinstein sickness, I have to vent a little.
It's been such a hard time for so many. A triggering time. A devastating time. A time for reflection and a time for rage at everything that has come to light. I can certainly look at the bright side in saying that, well, at least none of the victims have to hide in the shadows anymore. They have an outlet, they have a voice, they have the ability to share their story in hopes of a positive outcome. The wounds will never fully heal, the scars remain, but at least the truth no longer has to reside in the mind. Together as human beings, we can acknowledge the pain that we're experiencing. To ensure the victims that they are not alone, and to ensure that future generations of men no longer repeat the vicious cycle of displays of power and poisonous intent. My question remains: why the lack of impulse control? Why do men think that their own gratification deserves to be satiated, even at the expense of consent? Why would any man be able to get off with the knowledge that the other person in the room is uncomfortable? For me, moral decency and common sense override arousal.
When the #MeToo hashtag had begun, I was allowing myself some time to let it all sink in. I wanted the women out there have their voice heard because for too long, they've been forced into silence. They deserve to be heard. To be brave, to manifest their truth, their pain, their disgust that any of this has happened. It is something a person lives with forever, to where it can interfere with a future intimacy of any kind. A wise man once said, "We may be through with the past, but the past is not through with us." It is always there, lurking. Sometimes it even comes out in our dreams as we sleep, a time when we are vulnerable and susceptible to whatever our subconscious decides on any given evening. Every day, I scroll through Google News to discover another celebrity has committed an evil act against a woman, or in the case of Corey Haim, a young boy. I remember first hearing Corey Feldman mentioning long ago, that Hollywood was full of sexual abuse of all kinds. We all want to romanticize our heroes and believe stand-up comedians, musicians, filmmakers, and producers, are kind-hearted creative types that bring good into the world. They make us laugh, they make us cry, and they simply bring escapism and catharsis for us to bask in. Apparently, a wide range of them are more than eccentric: they are criminals and deviants that no longer deserve any public attention, no matter how talented they are.
I remember thinking that the live performance of Louis CK in 2016 was one of the best I had seen, but there were occasions when I felt he went too far and the audience let him know through their confused response. I think that's the case with a lot of stand-up comedians though when they potentially say something offensive in hopes of confronting an ugly truth about themselves or the world. Of course, he talked about masturbation because it is this bizarre act that we do in order to feel pleasure. And it's not as unhealthy as eating a cheeseburger. Maybe he was trying to make light of his impulsive compulsion. Everyone can form a fetish and it can control them to the extent of all rational thought. This does not justify his actions in any way. There is something inside of these men that say "I don't care if the other person is upset, I still have to take my dick out and achieve orgasm." How is this possible? Well, sex can turn some men into monsters, and they abuse their transformation to the point of inflicting permanent damage on the unfortunate victims who did NOTHING to deserve what they've been through.
There is undoubtedly a certain power up there on stage, knowing you are about to make a whole room of people respond to what you say. It's not unlike a politician yet the intention is much different. Yet both are trying to sell truth with a capital T to us. Nowadays, it's hard to believe a word that comes out of Trump's mouth, and from this point forward, finding Louie's work (like his recent film) to be funny and worth a damn, will no longer be an easy task. I've been a firm believer that you can joke about any topic or any issue, even if it creates discomfort. Although I don't have a specific example from Louie, the one topic I could never laugh at openly was anything surrounding sexual abuse. I could laugh at the sight of him masturbating on his show because it's clear that his portrayal of a sexually repressed man reflected an ugly truth that I know a lot of men feel. They feel that the pursuit of orgasm should be ritualistic and justified. Some can call it chronic masturbation, others can just see it as a daily stress reliever. I've always had an uneasy relationship with the act because it feels selfish and unfulfilling when all is said and done, yet there is still a drive there that you cannot deny. But I think the drive to connect on an intimate level with a consensual partner is far greater. That's not to say I haven't had lustful thoughts, but the idea of acting on them if the other person isn't interested, truly makes me nauseous.
I know I'm far from perfect. I once dated someone far too young for me, and it became a life lesson that I will uphold for the future. I once dated someone that nearly destroyed a friendship of mine because I couldn't honestly communicate my lack of attraction towards them. Rather, I just blocked them on social media, changed my number, and did everything I could to ignore the person. I even lied to someone I loved once, because I was even more curious about dating someone else despite the age difference and distance. But I've been trying to process the fact that nearly every woman I know has been sexually abused or verbally objectified. They need to be listened to, validated and believed. These are women I care about immensely of course, but none more than my own mother. Who continues to struggle to this day as a result of men that took advantage of her at an impressionable age. A lot of relatives, friends, and acquaintances of my mother find her behavior to be challenging for some reason. Well, when you have depression and anxiety, you're not always going to be socially in tune or compatible with every personality. This depression and anxiety stem from her own history of childhood sexual abuse. She told me about this around the age of 13, as I was coming into my own as a sexual being. Initially, I wasn't sure what to feel or how to respond. I think discovering a parent is vulnerable or human is still a bit mystifying for the child.
But to this day, on a weekly basis, I can hear my mother screaming for help as she has a nightmare about her past. It's easy to understand why that the only fantasy surrounding murder I have, revolves around killing rapists and abusers. So to be inundated with this recent wave of news has only intensified that feeling. Now, I'm a pacifist, and cannot imagine turning into Charles Bronson suddenly, but I think it's truly something that is unforgivable. I don't know if it's due to the fact that I lack empathy for rapists, but when your own mother has suffered most of her life, due to trauma, I think it's understandable that my feelings towards rape and abuse often manifest into anger. So I'm writing this to further explore this anger as well as deconstruct this toxic masculinity that I've never identified with. Even in high school, or while working at a video store after high school, if I knew a female friend of mine was hurt in any way, I always felt compelled to do something that separated any sort of sexuality from the equation. It was about rescuing someone from the abuse, and any hurt I truly feel I have caused anyone is unintentional. Clearly, a lot of that stems from a wish that I could've rescued my mother or my sister or a close friend from their own abuse. I tried and tried to convince certain women that they could do better, that they could fill out police reports or simply walk away. Recently, I realized something though. I never spoke up to anyone about my own unfortunate encounter. Well, maybe one or two friends, but I hadn't actually processed the fact that my low libido could simply be due to the fact that I experienced some form of sexual abuse. But what's unusual is that I hadn't even thought of the person who attacked me until he made headlines a few years ago.
I remember sitting in my office at an admin job in Michigan when reading that the abuser was about to go to jail. I could name him, but honestly, it makes no difference now since he's serving a sentence and undergoing treatment. Also, we were young. Time has passed. But it happened and I guess what my own mother went through and with what I went through, I truly have always had difficulties embracing any kind of lust or sexuality. In fact, I think I actively gained weight in hopes of being less attractive so I wouldn't have to deal with sex. Wanting sex felt wrong, watching porn made me feel guilty, and even when a woman admits attraction to this day, I question the validity behind it. What I'm getting at is this: there are men in power that think they can get away with it. Obviously, rich, powerful men like Harvey Weinstein managed to pay the right people and up until recently, did whatever he could to try and get away with his horrendous sexual violence towards others. This is a fact we all know and probably will continue to face time and time again with new names. But there's also the reality that even young men from the suburbs with little money, can act viciously. At the time, I swept my incident under the rug.
I think I have to elaborate on it in order to acknowledge that it happened, so I can come to terms as well. But it is nothing compared to what a number of women have experienced and will experience. I was simply spending time making home movies a lot with various friends. Even before I had secured consistent friendships with close high schoolers and peers, there was a friend in junior high that came over quite often. I think he had a difficult upbringing and certainly, with what he did recently to land him in jail, has severe mental illness. None of it excuses his behavior towards me, but it's still a part of his psyche. Sometimes lust does feel like it can turn you into a different version of a human being. There's a reason that horror films are often a metaphor for sexuality or a film like AN AMERICAN WEREWOLF IN LONDON can be seen as a fascinating psychological metaphor for masculinity, primal urges and pubescent hormones that have gone awry. The fact is, my friend and I were both blossoming. Him more openly than me.
There was no indication of homosexual interest on his part, but my perception of him changed instantly one day. We were filming a scene to a movie using the video camera that I had. He went into the bathroom for a costume change (since it was just the two of us, often, we had to play multiple roles). When he came out, he burst open the door, naked, lunged at me, and pinned me against the wall. First, he grabbed my groin and started to lick my neck. Then I fell to the ground. I know he was trying to get me off, and enjoy his sudden burst of primal energy, but I was more confused and perplexed. Being a 12-year-old boy, I still didn't know specifically what two men could do since the scrambled porn on the TV in the basement only showed heterosexual sex. I'm not sure how he managed to orgasm without any penetration, but alas, some version of dry humping occurred. Afterwards, he let go of me, apologized and went back into the bathroom. There was a stain on the carpet and I just remember trying to wipe away the evidence with a Kleenex. When he walked out of the bathroom, he told me that he was "trying to grab my thigh" and had to rub up against something because he was itchy. In other words, trying to justify or rewrite the scene to where it seemed less like a burst of sexual energy. Guys do have a tendency to wrestle and fight, and I think he even tried to write it off as "rehearsal for a fight scene." The memory is not too clear. And again, I hadn't thought about it until he showed up on the news, having done something even worse. About a year after the incident, I remember thinking of how I wanted to experience something more intimate and more real with someone, rather than experience some weird version of wrestling. But sex and sexuality both seemed like a puzzle to me.
The people that were very attractive and less overweight than I was, managed to have regular make-out sessions at parties or engage easily in the activity, where I was on the outside looking in. If I were to have a separate relationship with "lust," it would be complicated. I know deep down, without reservation, that I love women far more than I do men. That's not to say that I didn't have an incredible relationship with my dad, because I did. I vividly remember him telling me not to objectify women, but to treat them with respect and compassion. It's even difficult for me to engage in self-pleasure because I cannot look at videos or photos and suddenly spring into action. I have tremendous admiration for their beauty of course, but their willingness to be sensitive and emotionally attentive is what I respond to the most. There is no version of me that I can picture ever slipping up to where I suddenly crave sexual release without their consent or enjoyment. The only way I enjoy sex is if they are comfortable and equally content in the scenario. So it baffles me that many men do the opposite. They corner them, lock them in a room, physically restrain or threaten… and that in turn somehow leads to sexual release for them. How does that transform into a form of pleasure? Does the devil simply exist in most, and he comes out in furious anger towards the undeserving? When my family lived in Schererville, we learned our next door neighbor had sexually abused his own grandchildren. I imagined myself beating the shit out of the neighbor with a baseball bat, time and time again. He would ride his bike around the neighborhood, and I wanted to run him over.
I'm not a violent person, but sexual abuse taps into my own demons that mostly lay dormant inside. Obviously, I have never attacked an abuser, rapist, or pedophile. But I want to. I would pay for the opportunity to hurt these men the way they have hurt others. I would repeatedly kick them in the testicles in hopes that they could never achieve orgasm again. We each have a moral code of some kind, accompanied by free will. I know that I will never actively hurt anyone because I choose not to. I've made mistakes in regards to relationships and friendships, without question. There is still the choice to not take out my dick if the other person isn't interested. To me, it's common fucking sense. But there is a huge faction of men that think differently. That the person in the other room is only there to provide their gratification. To me, that is more than selfish, it's evil. I'm choosing to forgive my attacker because he was young, dumb and full of cum that he chose to let out at the wrong time. Maybe it left some kind of imprint on me, but I can do my best to simply acknowledge the awkwardness and disgust, and not let it overwhelm my future.
There are so many women that have been through far worse imagery and pain that they cannot escape. Men have to wake up and learn to be more empathic, compassionate, and kind to women because they deserve all the respect in the world. They are responsible for so much greatness in my life and on this planet for so many reasons. There is no reason to degrade or inflict any harm on any of them. Or anyone for that matter. Sex should only be expressed alone in one's mind or with consent accompanied by a partner that would actively enjoy a mutual human touch. But there has been prevailing inhumanity for far too long. The pursuit of lustful expression while enacting a sense of dominant power has to cease. Men who even think of abusing another, in any context, deserve punishment and ridicule. They should be ostracized in the ways that are finally taking place with individuals like Kevin Spacey. If you are that selfish, examine why you cannot restrain yourself. What consequences can result, particularly on what it can do to the lives and well-being of the victim?
Clearly, my mom has spent nearly 70 years dealing with trauma, anxiety, night terrors, and social difficulties as a result of a rapist. Even I was in denial about something I would consider to be minor, but at the same time, it happened. There are stories that every woman I know has to process throughout their lifetime now, as a result of some disgusting asshole deciding their needs were more important. All men out there have to call out other men on their shit from this point forward. I'm not saying that I will start carrying out a baseball bat and strike any time on these perpetrators, but to prevent any future incidents that could cause the kind of damage like the kind that has been caused on any number of women in this world, we have to have more conversations and acknowledge the darkness. That way we can find a light and learn to realize that people should be good to each other. If I could learn anything from this recent onslaught of names being shared throughout the news and social media, I want to remember to listen better. To be there more, to not make everything be all about me, and to realize there's so much more to interpersonal interactions and relationships than an orgasm. There is a diseased patriarchy that I'm ready to see destroyed by the voices and actions of the courageous and the powerful. Women deserve every bit of justice and compassion that men have gotten in the past. They are receiving far less and that has to stop. It stops with men learning how to behave like rational, empathic human beings than ID-driven monsters. Men: keep it in your pants unless the person you are with requests otherwise. Again, common sense. Or so I thought? Misogyny and objectification must cease from all men of all walks of life. Until it dissipates, I will stay angry and question the humanity of men like Louis CK, Harvey Weinstein, Kevin Spacey, and so many others. I've acknowledged my trauma, and intend to move forward and do whatever I can to help. Even if it means just listening to those out there suffering thanks to prevailing toxic masculinity and patriarchy that I hope continues to cave in on itself.


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A Perilous Path - Talking Race, Inequality, and the Law
A Perilous Path - Talking Race, Inequality, and the Law by Sherrilyn Ifill; Loretta Lynch; Bryan Stevenson; Anthony C. Thompson
Based on a roundtable conversation held in early 2017 by Sherrilyn Ifill (president of the NAACP Legal Defense & Educational Fund (LDF)), Loretta Lynch (former Attorney General of the US), Bryan Stevenson (executive director of the Equal Justice Initiative and author of Just Mercy), and Anthony C. Thompson (professor of clinical law and faculty director of the Center on Race, Inequality, and the Law at NYU School of Law), A Perilous Path is a written record of a discussion on race and inequalities in the US and how the 2016 election pushed us to face the fact that we have so much more work to do. The discussion took place in early 2017, not long after Trump was inaugurated as president, just after the first episode of the despicable "Muslim Ban".
I don't think I have ever muttered "Oh my gosh THIS" under my breath as much as I did reading this book, or highlighted as much text as I did so that I could go back to it again and again. More than just a discussion on the current state of civil rights, equality, and oppression in the US in the light of a Trump presidency, A Perilous Path is a resounding conversation on what we need to do to make real, lasting change in this country. I took a lot of all of the participants' comments, experiences, and ideas to heart, with the aim on doing my own part to lay a better foundation for now and the future.
I thought the ongoing theme of "changing the narrative" was a profoundly important one, as it pertains to all areas of social life in this country. We can't continue with the current narrative of fear and exclusion, and also one of selective memory. We need to have these types of roundtable discussions at a local level, involve kids and teenagers, and MAKE the changes.
Bryan Stevenson: "[…] The people who were holding the signs that said "segregation forever" and "segregation of war," they were never forced to put down those signs. They didn't wave them around anymore, but they kept adhering to their value. And now we are living at a time where that thriving narrative of racial difference, that ideology of white preference, has exhibited itself, and now we are dealing with the consequences of that. We won the election in 2008, but we lost the narrative battle. We actually allowed that president to be demonized and victimized and marginalized because he's black - not because of anything he said or did. And our comfort with that kind of demonization is, I think, at the heart of the challenge we face."
The conversation is highlighted by a personal and historical background with the civil rights movement, poverty, segregation, and the laws that govern us all, and lays out how systemic racism will not change without real involvement and initiative from all areas, grassroots to the top. Topics such as affordable housing and discrimination, education discrimination, marginalization of immigrants, and policing are also evoked, as well as how important it is to understand how we can use the law to help change the narrative.
A Perilous Path is an extremely important read, very eye-opening, and also very inspiring. I finished reading this the outline of a personal plan of what I can do to change the narrative. I hope you will too.
Thanks to the publisher and Netgalley for an advance copy of this book.


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1335 Monday 12 November 2018
Today, Berenberg have issued a sell recommendation on Sports Direct (SPD.L) and their note has appeared to gain some traction on the trading floor.
According to the analysts at Berenberg, major brands within the sports clothing and equipment market such as Nike and Adidas with put more focus on direct sales rather than the 3rd party model that Sports Direct relies on.
They have also stated that they are unconvinced by SDP's ambition, seeing them towards the bottom end of the wholesale market and holding a weak online proposition. These two scathing criticisms combined with popular bands adopting a direct to consumer (DTC) model have been underlined by Berenberg seeing JD Sports and Amazon as the biggest threat to Sports Direct's business.
SPD opened the day at just over 319p, but have slipped 10% in trading today, currently sitting at 292p. The Berenberg target price for the stock is 270p and investors are now faced with a tricky decision. Traders already holding positions with SPD may wish to offload before incurring further losses, however they and those not currently holding positions may consider that SPD may have hit a floor and will be looking for the price to rebound.
To get further details and analysis on Sports Direct, please call one of our brokers directly on 0121 454 0770.
Any opinions, news, research, analysis, prices or other information contained within this post is provided as general market commentary and does not constitute investment advice or a personal recommendation and does not take into consideration your objectives, financial situation or risk appetite. Equitrade Capital will not accept liability for any loss or damage including, without limitation, to any loss of profit which may arise directly or indirectly from use of or reliance on such information. We assume no liability for errors, inaccuracies or omissions contained within these materials. All prices correct at time of publication.


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Two thirtysomething actors. One is tallish and skinny as a rail, one is short and plump. One now gets showy starring roles and has developed and directed his own movie; the other is probably the most in-demand character actor of his generation.
But Edward Norton and Philip Seymour Hoffman have almost everything else in common. Neither is anyone's idea of a major pretty boy. Both are often the best things, by far, about the movies they're in. Both seem to be able to play absolutely anything on a movie screen. And both make audiences sit up straight and take notice whenever they walk into a scene or a camera falls on their faces.
To anyone who really loves movies, both are among the very few unquestioned heroes of movies in this era. What they have from real movie lovers is far better than fame.
We won't be seeing Edward Norton in a movie for awhile. But Philip Seymour Hoffman, 32, is very much in season this fall. He plays the late, great self-annihilating, word-splattering rock critic Lester Bangs in Cameron Crowe's widely adored "Almost Famous," the film whose partisans think defines their lives. And when David Mamet's "State and Main" is released later in the fall, Hoffman will be the very heart and soul of the film as a sensitive screenwriter who is constantly asked to rescue a film that is repeatedly being endangered by a starring actor's chronically swollen libido.
Hoffman is actually just a functioning actor in "Almost Famous," for a change. But think of the Philip Seymour Hoffman portrait gallery on screen in the last few years: perhaps the definitive self-satisfied upper-class twit in American movies in Anthony Minghella's "The Talented Mr. Ripley"; the sensitive male nurse who unites a family in Paul Thomas Anderson's "Magnolia"; the committed female impersonator in Joel Schumacher's "Flawless" and the tormented, sweaty obscene phone caller in Todd Solonz's repellent "Happiness."
He is, it turns out, a sometime jock from Fairport, and was turned on, as a kid, by the virulent theater scene in Rochester -- the GeVa Theater in particular. His mother, Marilyn Hoffman O'Connor, is a prominent Rochester attorney and is currently running for family court judge.
I met and talked to him at the Toronto Film Festival. In jeans, baseball cap and a couple of day's growth of reddish beard, he's that rare actor who can make a habitually rumpled journalist feel like a fashion plate. He is, not at all surprisingly, a man of sensitivity, intelligence and good humor. His old high-school buddies in Fairport must be proud to have grown up with him.
A conversation with one of the best actors in current movies:
Q: That guy in "Ripley," I think, is the truest upper class twit in all of American movies. Where did he come from? You must have observed some of this close up.
A: There's a bunch of stuff I can't really remember because it was a while ago. . . . The way he behaves is from people I knew (of) but didn't know -- people like George Plimpton, Norman Mailer, Peter Duchin, people that were of that time. I tried to listen to them and how they speak and how they behaved. . . .They don't really exist anymore.
I never went to prep school or anything like that. My experience with the upper classes was through college, you know?
Q: You're not a scene stealer exactly. But your history is often to be the most memorable thing in a lot of movies you've made. Sometimes in some pretty heavy company. This is a tough question -- are other actors ever wary of you because of that? Do they ever see you coming?
A: I don't know. I hope not. My aim is never to take focus (from them). My aim is to try to be as interesting as I can be. To try to be as true as I can be. No one's ever come up to me and said, "Hey man, don't (expletive) step on my line." There's been a couple of actors in my career that I've dealt with that have become kind of weird with me. But I don't really know what that's about. I don't know that I can sit back and say that what I did had anything to do with it.
That's the nature of the actor in general. The actor is always paranoid about whether it's his last job. Will he ever be hired again? Most actors think they suck.
Q: How exactly do other actors "get weird" with you?
A: Every actor has dealt with it actually. . . . Eventually you're going to run into another actor who is worried about whether they're coming across well. Usually what happens is that an actor will be working on a part and they don't think they're doing a good job. I've experienced this. When you start feeling you're not doing a good job it's hard to say to yourself "I suck right now." Sometimes it can become very misdirected. You start looking for blame outside yourself. And so actors will start to point at other actors and say, "You're (expletive) stepping on my line" or this, that or the other thing. Usually all those types of fights are about the insecurity of the actor.
Q: One would think the bigger the actor, the less insecure he is and the less trouble, therefore, he's going to have with you. Is that the case?
A: No matter how successful you get, you're still going to feel that way if you have any care in what you do. It's inevitable. The art of acting is an exposing art. Most actors aren't really that comfortable being themselves in front of the camera, actually. Their work is about creating other characters. If you sat down and thought about it, you probably wouldn't do it anymore.
Q: Have you read Lester Bangs at all? "Psychotic Reactions and Carburetor Dung?"
A: Yeah. It's really, really good. There are some pieces in that book that are outstanding. That helped me a lot with that guy.
Q: I want to talk about the writer you play in Mamet's "State and Main." One of your specialties in the movies so far is playing the guy whose inner life is greater than his outer affect. What kind of kid were you in Rochester? Nerd? Jock? Hero?
A: I was a lot of different things. I was picked on. I was an introvert. I was an extrovert. I played a lot of sports. I started in theater when I was young. I was somebody that hung out with many different groups.
Q: How old were you when you got into theater?
A: I started doing theater in high school. But I started thinking seriously about acting when I was 17. But I didn't start doing it professionally until I was 22 or 23.
Q: What turned you on about acting?
A: I used to go to the theater all the time. My mom used to take me to theater constantly when I was in junior high school. I loved it. I really did. I thought it was the best thing since sliced bread. But never thought I'd ever do it.
Q: Do you remember some of the performances that turned you on?
A: Sure. I remember "All My Sons." "Quilters." "Alms for the Middle Class."
Q: Any actors in particular?
A: Robert Downey Jr. was in "Alms for the Middle Class." I remember that. He must have been a teenager. It was kind of a thriving little scene in Rochester at the time.
Q: Have you ever run into Robert Downey Jr. and said, "Hey man, I saw you . . .?"
A: (Interrupts) I never met him but I'm friends with his father. I worked with him, reading a screenplay that he's writing. I hope to meet Robert Downey Jr.
Q: When I told my daughter you were from Rochester, she said you can always tell a guy raised on Western New York cuisine. She lives in L.A., the health food center of the universe.
A: (Big booming laugh). Actually it's the fat food center of the universe.
Q: Seriously, though, is there anything about you that is Rochester and is going to stay that way in perpetuity?
A: Absolutely. I'm a big sports fan. You can't live in Fairport, New York, without coming out of there with some sort of sports identity. I grew up in a basic white middle class suburban rural upbringing. That was the first 17 years of my life. Everything since then has been the opposite almost. I'm colored by both those worlds. No matter what. Because of Fairport, I might challenge things the way I might not do if I'd stayed in one place.
Q: Why would growing up that way make you challenge things more?
A: I experienced a world very different from the liberal arts scene in New York City. I went to Fairport High School, for God's sake. Football games were the most important event. My best friend was one of the best football players in the state. My best friend wasn't the guy who was the lead in "Hamlet." You know what I mean? My friends were the guys who were these athletes -- or these potheads. Now I live in a world that is about very liberal-minded, very artistic, multicultural, multireligious, multi-ethnic people. That's my life now.
Q: How are you now inclined to challenge all that?
A: I know both worlds. I take things from both.
Q: You're what everyone has always called a character actor. Do you yearn to star in things?
A: No, I don't yearn to star in things at all. I yearn to play good parts in good films.
Q: You're doing that.
A: Good parts in good films is where it's at.
Q: Tell me about the differences for an actor working with David Mamet and Cameron Crowe.
A: Huge differences. The only similarity is that they both write their own films. They're just completely different people. David is a very cerebral type of guy. He's always got a lot going on. He's very thoughtful, smart, focused. Cameron is smart but he's like grateful 2 4/7 -- you know what I mean? Not that David isn't. It's just that Cameron is kind of a soft man. I mean that in a good way. David is kind of a firmer guy. I mean that in a good way, too.
Q: I put you in the same class as Edward Norton among current actors. I don't know if anyone else does. You both leap out when you're onscreen. Norton has gone on to develop and then direct a film he starred in ("Keeping the Faith.") Do you want to do that?
A: Never. I hope I never direct a film. I'll probably renege on that 10 years from now. I have no interest directing a film right now. I have no business directing a movie right now. I know nothing about telling a story with a camera. The minute I start to act as if I do, find me and slap me -- unless it's 20 years from now and I've learned enough.
Q: Who's the most imposing actor you've shared a screen with so far? Who's shown you something?
A: De Niro, definitely (in "Flawless").
Q: Anybody else?
A: Definitely. Jason Robards (in "Magnolia"). Al Pacino (in "Scent of a Woman"). Always for the same reason, too. Those people I'm mentioning are people who know how to go with the flow of actors in front of a camera better than anybody. They know how to create a reality, to go with it. To feel through it and let things happen. It's really something to watch. . . . The people I'm describing to you are great risk-takers and listeners. Robert DeNiro has got to be one of the great listeners in acting. When you are acting with that guy, he's listening. When he's acting with you, you are listening to that guy because how he's acting is making you listen.
In general, that's the thing that impresses me. That's the thing that always makes me better.


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To read book reviews I wrote, please click on the links below:
- The transformation of Ingrid Bergman: A review of The Essential Films of Ingrid Bergman
- A childhood in a parsonage: A review of A Sugary Frosting
- The screen persona of Humphrey Bogart: A review of The Essential Humphrey Bogart
- Living in a harem in Kabul: A review of An American Bride in Kabul
- At the brink of self-destruction: A review of The Agony of Survival
- Two in one: A review of Middlesex
- Restoring the value of five epics: A review of The Epic Films of David Lean
- The story of an unsung heroine: A review of The Dressmaker of Khair Khana
- Happily ever after?: A review of Married or… merry?
- A courageous woman: A review of Mistress of My Fate


text: Today, I ran up to the Victoria Peak, not just for normal exercise, but to observe the landing of the tropical cyclone "Haima". First comes absolute silence, then rain, then torrential floods, and then the furious wind kicks in. It seems most people observed the warning not to go outside, and the loneliness added to the spectacular atmosphere. As I was brought up in a forest, I followed my instinct which path to take and which other to avoid. You get a feeling, which tree will hold and which one might not. But it's of course not more than a feeling. The best is to stay away from them - if you can. Just a falling branch can cause serious damage.


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Insights - Summer 2010 - (Page Cover1)
Summer 2010 A Publication of NHPCO's National Council of Hospice and Palliative Professionals Developing the Care Continuum
Table of Contents for the Digital Edition of Insights - Summer 2010
Insights - Summer 2010
Table of Contents
Is it Time to Diversify?
Expanding Care in Your Community
Gaining Community Physician Support
A Collaboration that's Helping ALS Patients
Physical Therapy - Premise, Present, Promise
Complementary Therapy in the Care Continuum
The Evolution of Hospice & Palliative CareCenter's CT Program
Integrating Touch Therapies into the CNA's Practice
The Circle of Care
Taking Your Volunteer Program to the Next Level
Making a Case for Complex Care Management
Helping Non-terminal Cancer Patients Cope
Advance Care Planning Education
Spanish Oaks Hospice: Doing Its Part to Improve Access
Caring for Our Loved Ones - and for Our Caregivers
My.NHPCO - Care, Share, Connect
Why Hospice?
NHPCO's Educational Offerings
Insights - Summer 2010


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US Capital Global CEO Presents First-Ever Security Tokens Awards in London
Jeffrey Sweeney served as Awards Sponsor at the first-ever Security Tokens Awards, hosted by The Fintech Times
SAN FRANCISCO, February 2019 – Jeffrey Sweeney, Chairman and CEO at US Capital Global, attended London's 'Security Tokens Realised' ("STRealised") symposium last month, where he served as Awards Sponsor for the first-ever Security Tokens Awards ceremony. The symposium was hosted by the London-based multimedia publication The Fintech Times, the world's first and only FinTech news outlet.
The symposium took place in London's Grand Connaught Hotel, where business leaders from the security tokens ecosystem gathered to explore the evolving world of tokenized securities. Set over two days of discussion, panels, and pitches, STRealised aimed to deliver a greater understanding of security tokens and their uses, while recognizing some of the field's innovating leaders.
Headquartered in San Francisco, US Capital Globalprovides sophisticated debt, equity, and investment products to lower middle market companies and investors, using the latest FinTech and RegTech innovation. The firm received the "Bank, Fund, PE – Most Forward Looking" award at the event.
"The STRealised symposium and its awards ceremony was a wonderful success," said Katia Lang, CEO at The Fintech Times. "Wethoroughly enjoyed creating a platform for the ideas, enthusiasm and insights shared between some of the brightest innovators in the field, and as the first of its kind, this was especially exciting to witness. There are some brilliant men and women revolutionizing the financial world, and it was a pleasure for Jeffrey and I to award them the recognition they deserve."
"I'm very pleased to have attended the STRealised symposium in London," said Mr. Sweeney. "With security tokens expected to make up 10% of global GDP, or roughly $8 trillion, by 2024, events such as these and discussions on the adoption of digital securities are essential to realizing its full potential. It was an honour to serve as Awards Sponsor in the closing awards ceremony, and I look forward to attending more events run by The Fintech Timesin the future."
About The Fintech Times
The Fintech Timesis a multi-media outlet centered on the world's first and only FinTech newspaper. The publication chronicles the latest in cutting-edge financial technologies, including RegTech, banking transformation, payments innovation, AI, WealthTech, cryptocurrencies, cybersecurity, InsurTech, and much more. With over 150,000 copies of print circulated in London, San Francisco, and Tokyo, and over 120,000 online readers, The Fintech Timesis building the voice of the FinTech industry.
About US Capital Global
Established in 1998, the US Capital teamleverages the latest Fintech and RegTech innovation to provide sophisticated debt, equity, and investment products to lower middle market companies and investors. The US Capital Global group manages direct investment funds and provides wealth management and capital raise services. Operating with its registered investment bank affiliate, US Capital Global Securities, LLC, the firm acts as a licensed placement agent for companies, funds, and projects, and collaborates closely with its peers in professional banking and investment advisory. www.uscapglobal.com
To learn more about US Capital Global, email Jeffrey Sweeney, Chairman and CEO, at firstname.lastname@example.com call +1 415-889-1010.


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Offshore Company Dominica Second Passport Offshore Jurisdiction St Kitts 2nd Passport Tax Avoidance Tax Haven Comparisons Caribbean Mortgages Economic Citizenship Estate Planning Int. Business Companies Offshore Tax Havens Second Passport FAQ Caribbean Passport
Tobago : BacoletSOLDGeneral Description A 3 bedroom plantation style villa with swimming pool, set within just under 1/2 acre of land and with views over the Atlantic Ocean, located at Bacolet, southeastern Tobago.
The property which is being sold furnished, has two storeys containing three bedrooms, two bathrooms a living room and a kitchen.The villa has been finished with hardwood and tiled floors and is attractively furnished with quality furnishings.
The villa is cooled by air conditioning and ceiling fans, and has cable and satellite TV. The property is conveniently located for the beach, restaurants, shopping and a gymnasium.
Tobago Buying Information
IMPORTANT : Foreign nationals are required to apply for a licence to purchase property in Tobago. Certain areas have been named as Designated Development Areas where licences are freely granted. These areas are :- Arnos Vale and Culloden; Bacolet Estate; Buccoo and Golden Grove Estate; Lowlands and Diamond Estate; Mt. Irvine and Grafton Estate. In other areas an application will need to be made to purchase property, which will be assessed on a case-by-case basis. Trinidad and Tobago nationals are permitted to buy property freely.
Deposit : On signing the Sales Agreement, the buyer pays a 10% deposit.Closing Costs : The closing costs in Tobago include legal fees, stamp duty and fire insurance in the case of a house purchase.Stamp Duty : Stamp duty is payable on a sliding scale from 2% to 10% of the property value, and legal fees are typically between 1.5% to 2% of property value.For further details, click on the buttons on this page for about Tobago or Tobago Info.


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BIRMINGHAM, Ala (Reuters) - The Rev. Fred Shuttlesworth, who was once described by Martin Luther King Jr. as "the most courageous civil rights fighter in the South," died in Birmingham, Alabama, on Wednesday at age 89.
Shuttlesworth, who had been in declining health, passed away at the Princeton Baptist Medical Center, hospital spokeswoman Jennifer Dodd told Reuters.
A major leader in the civil rights movement, Shuttlesworth was beaten, bombed and injured by fire hoses for his public stances against segregation in Birmingham in the 1950s and 1960s.
President Barack Obama said he was saddened to learn of Shuttlesworth's death, describing him as a "testament to the strength of the human spirit" who spent his life advancing the cause of justice for all Americans.
"And today we stand on his shoulders, and the shoulders of all those who marched and sat and lifted their voices to help perfect our union," Obama said in a statement.
Though Shuttlesworth and King worked closely together and both helped found the Southern Christian Leadership Conference, Shuttlesworth often bristled against his more contemplative counterpart.
"He was sometimes slow in doing things. Too slow for me," Shuttlesworth said in an interview at age 85. "He'd meditate on things a lot and agonize over them. I think if things need doing, be about them."
Shuttlesworth, who served as pastor of the Bethel Baptist Church and several other churches in Birmingham, began hammering away at that city's hard shell of segregation in the early 1950s.
Alabama's Republican Governor Robert Bentley ordered flags in state buildings flown at half staff, saying Shuttlesworth had been instrumental in Birmingham integration efforts.
Shuttlesworth formed the Alabama Christian Movement for Human Rights in May 1956 and urged its members to take a stand against segregated buses. He refused to relent even after his home was bombed on Christmas Day in 1956. He and his family escaped unharmed.
"When he came out covered in rubble, we knew he was anointed to lead the movement," the late Rev. Abraham Woods, a fellow activist, said in a 2007 interview.
Warned by a Klansman police officer to vacate the city, Shuttlesworth said he shot back: "I wasn't saved to run."
The minister later was beaten by a mob with baseball bats, chains and brass knuckles as he tried to enroll his children in an all-white school, and was hospitalized after being sprayed by fire hoses during a demonstration against segregation.
Shuttlesworth once told Reuters he had expected to die by age 40 for his civil rights efforts. He had vowed "to kill segregation or be killed by it."
For his own safety, he left Alabama in 1961 to lead a church in Cincinnati, Ohio. But he still marshaled forces for change in the South, including helping organize the historic march for voting rights from Selma to Montgomery in 1965.
The march ended in a bloody police attack, sparking civil rights protests.
During a commemoration of "Bloody Sunday" in March 2007, then-presidential candidate Obama pushed Shuttlesworth in his wheelchair across the Edmund Pettus Bridge, where the attack occurred.
"We have truly lost a great soldier, a warrior for civil rights," Jefferson County Commission President Pro Tem Sandra Little Brown said. "I am serving on the back of the changes that he was a part of for people of color."
Additional reporting by Peggy Gargis and Melinda Dickinson; Editing by Colleen Jenkins, Greg McCune and Cynthia Johnston


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Garbage Dump Elephants
The Case Against Garbage Elephants - The scientific evidence/proof of why elephants should be fenced from garbage dumps: While polyethylene may become evacuated from the intestine via feces, the highly concentrated human food waste may lead to alteration of the gut micro-flora, leading to the development of unfavorable conditions for cellulose digesting microbes. Changing of PH level in the gut causes alteration of gut micro-flora; harmful chemicals in the garbage often leads to the development of small ulceration. With continued ingestion of garbage, these ulcerations are likely to develop into major wounds due to various kinds of chemicals, poisons and microbial toxins. At the same time, elephants often remain near these garbage dumps instead of seeking other forage and sufficient water. These unfavorable conditions will enhance the gut wounds and secondary infection by bacteria and parasites which then leads to septicemia or nutritional absorption problems. This is veterinary surgeon Dr. Nihal Pushpakumara's explanation about the problems associated with elephants' feeding upon human garbage (edited for clarity) which lead to sickness and death. Furthermore, ingestion of millions of pathogenic bacteria through purified human food and dissemination and spreading of antimicrobial-resistant bacteria to all wildlife may become a huge problem in the future.
This is the case with Sri Lanka's elephants.
We strongly disagree with a well known elephant scientist who is quoted in the press as stating that more research needs to be done before corrective action is taken. There's already a solution to this problem, and it's proven to work...it is vertical fencing, as was recently installed at Hambantota's garbage dump (see video). This solution needs to be implemented nationwide....no rationalizations, please. While the scientist is expressing a pragmatist's opinion; the fuel of a conservationist is compassion. Elephants do not belong in human garbage dumps....period. Ethically, spiritually, and physically - they shouldn't be there. Plastics not only clog intestines, but their breakdown components lead to ulceration, liver and other internal failures. Sick, dying elephants result...all of them that reside in dumps will die premature deaths....all of them.
Saying elephants are better off eating garbage in a dump, rather than roaming free and taking their chances in nature, is like saying that my son is better off being addicted to heroin in a ghetto, than traveling freely around the world! There's always risk in being alive in true nature, whether you are a human or an elephant. I don't want to be in jail...an elephant doesn't want to be in a zoo, and it's certainly our responsibility to inhibit addiction to drugs or garbage! There's a saying - better to die free than survive in bondage! Winston Churchill said "... that it would be better to die fighting when there was no chance of victory than to live in bondage." As far as human deaths - the number of elephant caused deaths pales when compared to death by snakes, mosquitos and car accidents. Elephant caused deaths are sensationalized - like plane accidents...it is heavily reported when it happens.
Recently Dr. Tharaka, who is Director of Wildlife Health for Sri Lanka, viewed our videoblog about the Garbage Dump Elephants of Dambulla. He observed that an entire herd was there, babies included, and not just a few bull elephants as is typical. He decided to take action immediately - forcing local authorities to repair fences surrounding the dump, as is required by law. He explained that toxins buildup in the intestine and that immature elephants are most susceptible to clogged intestines and toxic poisoning. He has attended numerous post-mortem autopsies over the past few years and is expert on the subject. We couldn't be happier about our role in service to the elephants of Sri Lanka.
As a result of bad press and pressure from the DWD, vertical fencing was installed at the Hambantota dump this past year and is a success. The fencing is working, and is a fine example to be used elsewhere.
Elephant Lovers Rejoice! The Government is Banning Open Garbage Dumps! By our observation up to 10 percent of Sri Lanka's elephants are habituated to eating human garbage. Finally, the government will require all dumps in proximity to forest reserves to fence out the elephants. SavingGanesh has been the most persistent and vocal voice on this matter and we are so very pleased with this ruling. We are monitoring compliance to this new ruling.


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Attendance Policy
"Good attendance is fundamental to raising achievement."
Good attendance is critical to continue the progress that we have made at Tweendykes School. It is therefore a fundamental and basic responsibility of all staff to maximise and encourage good attendance in all they do on a day to day basis.
Date of last review March 2019
Date of next review March 2020


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The IHS Store is a Subsidiary of Islamic Humanitarian Service (www.Al-haqq.net)
Welcome to our online shop .Where you will find thousands of popular and hard to find Islamic titles and products. Our goal is simple: More titles, Better prices and Awesome service!
Ihsstore has stocks of Islamic Books ,These books are from all over the worlds
Contact us for any Islamic title and we will endeavour to have it delivered to your doorstep.
other links: www.Al-haqq.net
Special Eid Al-Adha offer
Any book order over $100.00 will get a free Crystal Tasbih worth $10.00 (while quantity last) .
Any book order over $250.00 will get free, offer expires September 15 2019.


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Iconic Microsoft (NASDAQ:MSFT) co-founder Bill Gates made the news again last week, but this episode had very little to do with the software giant he started.
This time, Gates is putting some of his considerable wealth to work. Bill and Melinda Gates donated $1 million to support stricter controls on gun sales in Washington state.
It's not the first time Gates has supported Initiative 594, which would require background checks for almost all gun sales in the state uses. Today, only licensed dealers have to perform a background check, while gun shows, online gun vendors, and backyard trades are exempted. Last November, the Gateses contributed $50,000 to the same campaign.
Bill Gates has a long history of battling gun violence. In 2012, the Bill and Melinda Gates Foundation cut its ties with a group called the American Legislative Exchange Council. The Gates Foundation had contributed over $375,000 in support of that group's lobbying efforts behind school vouchers and privatized education.
When it became clear that ALEC also lobbied hard for controversial "stand your ground" legislation, among other controversial positions, Gates and many other supporters withdrew their financial support.
And there's more. In 2000, well-known National Rifle Association backer David Kopel lamented Gates facing off against the Microsoft Gun Club -- no joke -- on gun safety measures. That complaint hearkened back to 1997, when Gates contributed $35,000 to Washington state Initiative 676. The NRA helped defeat 676, which was a more far-reaching bill than the one on the table today, but it was already clear which way Bill Gates was leaning on Second Amendment questions.
Gates brought some deep-pocketed friends
So Bill Gates is investing a lot more money in this particular gun safety bill. What's more, he's not the only billionaire looking for more restrictive applications of the Second Amendment.
Earlier this year, two gun control groups merged into a single entity on a national scale. Everytown for Gun Safety, as this organization is known, combined one grass-roots effort with the big-money firepower of former New York City Mayor Michael Bloomberg.
Bloomberg, who with a net worth of $33 billion ranks among the 20 richest people in the world, put $50 million into Everytown. Superinvestor Warren Buffett, who duels Bill Gates at the very top of the global net worth lists, also supports Everytown, alongside a number of other familiar names .
Yes, Everytown is also lobbying in support of Washington's Initiative 594. This is starting to look like a concerted effort.
Don't expect an easy victory
But even with that financial backing, initiative 594 is far from a slam-dunk win.
Several groups are lining up on the other side of Washington's Maginot Line. Two different law enforcement organizations oppose the background checks. A diametrically opposed measure, Initiative 591, seeks to limit background check even further with the backing of the usual suspects.
Both 591 and 594 appear to have enough support to make it into signed state law today. If that happens, it'll be up to Washington courts to settle the matter.
This armed/unarmed conflict is widely seen as the start of a larger Second Amendment debate across the nation. For example, most U.S. states have enacted weak regulations on child access to firearms -- or have none at all, like Washington. The handful of states with strong requirements for safe firearm storage might soon get some company if the pro-594 billionaires win out in the Pacific Northwest.
So that's where we stand today. Gun control activists are facing off against firearm enthusiasts, with emotions running high on both sides. Ballot boxes and courtrooms will settle the matter, at least for now, and Bill Gates' millions may or may not tip the final scales.
According to an AP report, Initiative 594 has raised about $3.4 million from supporters so far. 591 has collected over $1 million. Both campaigns are expected to see an influx of new donations after the Labor Day holiday.
What's really at stake here?
Make no mistake -- it's not all about defending or challenging the Second Amendment for ideological reasons. There are big dollars at stake here.
Sturm, Ruger (NYSE:RGR) sold $688 million worth of firearms in 2013, mostly to private American citizens. Meanwhile, Smith & Wesson (NASDAQ:AOBC) shifted $627 million of pistols, revolvers, and rifles. Only 3% of S&W's sales fell outside American borders, and 90% came from domestic consumers.
All told, Smith & Wesson sees a $5.5 billion market for handguns and rifles, and that doesn't even include shotguns or ammunition .
These companies have billions of reasons to fight for the most open interpretation of the Second Amendment possible, which should lead to increased sales in their favorite market. It's a thriving industry with both the financial muscle and the lobbying know-how to put up a serious fight against the likes of Bill Gates and his bottomless pockets.
Whether you're for or against Initiative 594, rival bill 591, or the right to bear arms in general, this Washington state battleground deserves your attention. No matter who wins, this fight has already caught the eye of many business giants and is poised to make a difference to American gun politics for years to come.


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2016 Retail Analysis: Thanksgiving To Cyber Monday
Learn how leading retailers such as Amazon, Best Buy, Jet.com, Target, Toys "R" Us and Walmart led the 2016 holiday season in online pricing and assortment. Download the white paper to unlock key online pricing and assortment results, including:
Availability of the top 100 toys and electronics;
Out-of-stock products during Black Friday and Cyber Monday;
Pricing trends from Thanksgiving through Cyber Monday;
Retailers offering the lowest prices; and
Amazon's average price trend compared to last year.
Fill out the form to get vital 2016 Holiday Season stats


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Omnium Mini Variant (Frame Kit)
Product Details
This frameset has a lower step-through than the Omnium MIni. It's perfect for easy step-through. The size is between a small and a medium.
Book a test ride
This bicycle is available for test riding - let us know when you'll be coming in and we'll make sure the tyres are inflated and it's ready to go. Fill in the form below, or call (02) 8014 4228.


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The 11th edition of the region's premier organic and natural products exhibition, Menope 2013, opened for business today at the Dubai International Exhibition and Conference Centre with over 125 companies participating in the pioneering expo which in the last over a decade has remained a significant platform for businesses to expand its footprint in the Mena region.
The exhibition was officially inaugurated by Essa Al Maidoor, Director General of Dubai Health Authority (DHA), in the presence of senior officials from the Ministry of Environment and Water, Dubai Municipality and various other dignitaries.
Menope 2013 will be open for three days ending on December 5, 2013 and is expected to attract over 5,000 trade visitors from across the region.
"Menope has established itself as a vantage point for organic and natural products companies to study, enter and expand in the regional market. The show's salience has grown over time in tandem with the growth of the regional market for organic and natural products market expanding at a CAGR of over 15 per cent," said Nadim Al Fuqaha, Managing Director Global Links, organisers of the expo.
He said Middle East was the fastest growing market for organic and natural products with rapid conversion of consumers towards these products in the wake of the rising awareness about healthy lifestyle.
The 11th edition of the show is endorsed by the Ministry of Environment & Water and Dubai. It is supported by International Federation of Organic Agriculture Movements (IFOAM), ministries of agriculture of Philippines and Malaysia.
More than 20 companies from herbal organic and ayurvedic sector – under the banner of Associated Chamber of Commerce and Industry (Assocham), one of the apex chambers of India are participating in the 11th Edition of Menope.
Menope 2013 will showcase a variety of products spanning across Herbals and Spices, Food & Beverages, Cereal Products, Supplements, Health Care products, Natural Living, Natural Cosmetics, Healing Products, Natural remedies, Traditional Medicines, Spas, Relaxation facilities, Pet products and Fabrics.


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In recent years, the sense of security in the Baltic States has become more and more marked by the aggressive political and military actions of the Russian Federation.
This process has been visible since 2008 (the Georgian-Ossetian war) and its intensification took place after the outbreak of the conflict in eastern Ukraine in 2014 – or, plainly speaking – the war in Donbas Area. More frequent reports of Russian intelligence activities in Lithuania, Latvia and Estonia, border provocations (eg. airspace violations), cyber attacks, and finally propaganda activities on the very edge of the information war (or perhaps on the other side?) intensified the perceptible threat level.
On top of that, specialists are sure "who has the knife and who is the lamb". Professional analysis of Western think tanks – such as Rand Corporation – concerning the huge disparities between the military capabilities of the Baltic States and the Russian Federation and the possibility of Russian occupation of most of the territories of Lithuania, Latvia and Estonia within 60 hours since the outbreak of war do not leave illusions about the outcome of a potential clash (or at least its initial phase). Equally professional made visions of the future conflict, even if being a political fiction – like the BBC's quasi-documentary – warm up the atmosphere.
Continue reading A short story about the Lithuanian defence system


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1. Talk about being yourself.
"I gave up my struggle with perfection a long time ago. That is a concept I don't find very interesting anymore. Everyone just wants to look good in the photographs. I think that is where some of the pressure comes from. Be happy. Be yourself, the day is about a lot more."
Anne Hathaway
Being a girl, I can admit I struggled a lot to fullfill the public stereotypes.
"Put some makeups on."
"Lose some weight."
"Eewww I thought you have chickenpox on your face."
These are some of the comments I got and I personally offended by each of them.
But you know what's better? Forget about what people said about you.
It's never wrong to change yourself, but justify your intention. If it's for the better you, you aren't comfortable with your condition, u want to be more confident, the way u want to look more approachable, then do it.
But if your intention is to satisfy the public and trying to fit in these stereotypes then leave it.
If they wanna love u, they should love u for yourself, for what u have. The right people will eventually come into your life, approach u because of different kind of values. Looks never determine anything.
By simple words,
Just step out and be yourself!


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Open Opinion Letter to Greater Victoria School District (GVSD) - Stephen Dorsey VHS 84
How About a Little Respect for Historic Vic High?
Tearing down historic Vic High is a terrible idea.
Over the past few weeks, Victorians, including current students and alumni, have been consulted about the future of Victoria High School and its historic building. Three options were presented as the "range of possibilities" by the Greater Victoria School District (GVSD). The least expensive, "New school for students (with increased capacity for 200 more students)," would see the 104-year old Vic High building demolished to make room for a new, seismically compliant building. Estimated cost: $50M-$60M.
Option two, the most expensive, is "Retain the exterior and rebuild interior." Estimated cost: $100M-$110M. Could it be done more affordably? Perhaps. It's unclear based on the limited information provided on available documents.
The third option, "Seismic with interior renovations and upgraded building systems," comes in at an estimated $60M-$70M. Again, with only minimal information provided, could this option be achieved at an even lower cost than building new?
What if the actual costs of demolishing the school and rebuilding from the ground up rise significantly (as they often do) and end up to be close to the same as refurbishing? If that were to happen, we would have demolished a school with the objective of saving money and lost the historic building forever.
I expect it was just an un-intended omission that the non-demolish options did not include the words "for students." Since it's unclear in the GVSD documents, I was left to infer that the non-demolish options would not accommodate an additional 200 students.
It would be interesting to understand how Vic High has managed the fluctuations in student enrollment over the past 104 years. My guess is that the answer is, at least "adequately."
It seems improbable to me that the three GVSD options are the entirety of "range of possibilities." With all the recent technical innovations in design and architecture specific to historical building revitalization, I expect there are many possibilities for a creative solution.
I also believe that limiting the focus to only three options presents a false choice, seemingly intended to drive the consultation process and decision making in a pre-determined direction. The need to accommodate 200 more students appears to a determinant in a go-forward decision. Vic High is a very spacious school. Is there no way to re-design room sizes and open spaces to make room for more students? Has this even been considered?
How about building an addition like the Fairey Technical Building that added 57,000 square feet of teaching space in 2011? Architects effectively juxtaposed modern architecture with the classic main building to deliver much needed technical learning requirements.
I returned home this past summer and stopped by Vic High to show my young kids my beautiful former school. I was struck by how much school grounds space there was for future use. Has this option been considered?
When I started Grade 11 at Vic High in 1983, school spirit was at an all-time low. The once proud sports programs were on life support, and we were often the brunt of jokes for students from other schools. But like the solid edifice that is Vic High, we built a tough skin, took strength in the fact that we were different and, with resilience, created the high school experience we needed and wanted. We wore the black and gold as a badge of honour.
Many of us went on to successful careers in fields ranging from sports to medicine, film and politics. Like my good friend Moe Elowonibi (VHS 83), arguably Vic High's best all-around athlete, who went on to have a long professional football career in the NFL and CFL, including winning the 1991 Super Bowl. And this year's Black and Gold honourees, including Dr. Wallace Chang (VHS 45), former Director of Surgery and medical researcher at UBC, David Anderson (VHS 55), former MP and federal Minister of the Environment, Carol Sabiston (VHS 57), a renowned fabric artist and recipient of the Order of BC, David Day (VHS 66), internationally acclaimed author, and my friend and neighbour here in Toronto, Sam Dunn (VHS 92), a Gemini and Grammy award-winning documentary film maker.
Vic High is also an important memorial to the more then 500 students who fought in the Great War starting in 1914, the year the current Vic High School building opened. Their names and those of the 85 who perished are on display on the school's Roll of Honour.
Vic High's Memorial Stadium was built in 1949 to honour the students that fought in the Second World War. Recently, Vic High students, alumni and supporters have been working tirelessly to raise funds and support from various levels of government to revitalize and bring honour back to the stadium, which has been falling to pieces for more than half a century.
Revitalizing the current building is about the future but also about continuing to honour those that came before and those that sacrificed for our country. For them and current students, Vic High is not just a school. It's an integral part of our heritage passed on from one generation to another.
Another friend, Tak Niketas, graduated in 1983 and still lives in Victoria, working as a first responder with the Saanich Fire Department. Back then, Tak was Mr. Vic High. He was a catalyst for school spirit, organizing student rallies to support our sports teams and organizing memorable events and the best parties. His energy and efforts played a central role in creating the memorable Vic High School experience for many of us.
Last year, Tak's son Chris led the Totem basketball team to its first AAA-City Championship in more than 20 years, with his father on hand as the team's general manager. It was a proud moment for the Niketas family, for the entire school body and for the thousands of alumni near and far. That achievement formed a new bridge of sorts, connecting Vic High alumni and current students to the past Vic High athletic glories achieved and celebrated in the current building for more than a century.
As the oldest public high school west of Winnipeg and north of San Francisco, Vic High is central to the cultural heritage of Victoria, of British Columbia and Western Canada, no matter if you attended the school or not. It's a heritage that should be preserved, protected and celebrated. Not destroyed. Young minds need to be inspired, and beautiful buildings like Vic High serve as a place for inspired thinking and learning.
If money were the only factor, I expect replacing all schools with affordable trailers would be the best solution. Cheap, functional, disposable and easily replaceable. That sounds like a ludicrous idea, but tearing down Vic High is just as ridiculous.
In 1914, community leaders agreed that it was worth spending $460,000 (approximately $11M in today's money) to build a school that would encourage students to learn for many generations. A bargain for a building that has stood the test of time and served the community for 104 years.
Every city must make decisions about preserving the past while ensuring they are meeting their citizens' current needs. Great cities have put an importance on preserving history when possible to remain relevant and unique in a modern world.
Too many things in our modern life today are disposable – clothing, snapchat videos, buildings and, unfortunately sometimes, even facts. Permanence, such as found in beautiful heritage buildings, has intrinsic value.
There are times that spending a little more is worth it. When we mark important milestones and achievements in our personal lives, we often indulge to toast the event with a slightly more expensive bottle of wine or a nice bubbly. Sure, it may be a luxury, but the occasions call for it.
Vic High has been shaping amazing human beings for more than 100 years – boys and girls entering its halls of learning with many questions and aspirations and, just a few years later, moving onto the next stage in their lives with the knowledge, skills and desire to achieve. Ready to follow in the footsteps of other accomplished alumni to contribute positively to the world.
So instead of considering demolishing Vic High, it's time to toast the old bird and say thank you. Let's get the stadium fixed, the building seismically sound, update the interior and add some new infrastructure to accommodate growth. Yes, making the school safe by keeping the building as it is will probably cost more, but she's earned it. Preserving an important part of Victoria's cultural history will continue to enrich the Vic High student experience for generations to come.
Tradition and history matters. Vic High matters.
Go Totems!
Stephen Dorsey
CEO, Dorsey Studios
Toronto, ON
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Mercury is almost stationed at 8 and 9 degrees in Aries from May 6th to May 17th 2010. And it will be 8 degrees May 9th to May 14th. Mercury normally is a fast-moving planet. For Aries, Libra and Aquarius Mercury is Malefic while for all other ascendant it is a benefic planet.
What it means is that if your ascendant is Aries, Libra or Aquarius and rising degree of your ascendant is within 5 degrees of 8 degree i.e., if it is from 3 degrees to 13 degrees, it may give you stress in different areas of life like health issue for you and/or spouse, mental stress, trouble in foreign lands, trouble in business etc etc depending upon the ascendant and your natal chart. While for other ascendants, it will give good results if rising degree of ascendant lies within 3 to 13 degrees. Closer it is to 8 degrees, more intense the effect(good or bad).
You can find your ascendant and its rising degree at
If you have Aries, Libra and Aquarius ascendant, you should do propitiation of Mercury. Propitiation of Mercury can be done by doing any/all of following if possible:
1. Helping poor students and needy children.
2. Donating to orphanages, twice a year.
3. Offering green fodder (about 2 Kg) to a cow.
4. Donating green pulses.
2. Donating to orphanages, twice a year.
3. Offering green fodder (about 2 Kg) to a cow.
4. Donating green pulses.


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Join Carolyn Dwyer of the Mermaid's Walk to create either a pendant or a pair of earrings from beach treasures!
You will first learn how to securely wrap a shark tooth. Then you can apply this basic wrapping method to sea glass, shells or any other small found object. You may bring your own treasure to wrap or you may choose from ours.
You will learn how to use pliers and wire cutters and wire bending basics. You will also learn to make spirals, jump rings, wrap and "P" loops and to form ear wires.
$45. Class size is limited to 6 students.
Class fee includes all basic wire and materials to complete a pendant OR a pair of earrings. Optional beads, charms and cords will be available for an additional materials fee.
Please call Mermaid's Walk at 904-432-8849, and they will be happy to take your registration and payment. Pre-payment is required to hold your place.


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At our design studio, we have designed packaging for over a hundred products, which have influenced consumer choices and decisions.
By devising a PACKAGING, we are creating a bond between a given brand and a consumer, we share emotions, values, and unique nature of a brand – put it simply, we make it stand out from the rest. A WELL-DESIGNED PACKAGING is a reflection of a brand's position. Hence, by designing PACKAGINGS, we support brands in their development and let them become more pronounced.
The tools
Our proven methods and the tools we use, enable us to define precisely and reach the goals.
Convention map
Lets us precisely define, which are the indispensable characteristics, which a given brand's packaging should have, so that it may be discernible on shop shelf and at the same time fulfil the assumptions of product category.
RDE map
Analyses trends in design ideas and updates brand's packaging.
Inspiration map
It's a collection of graphical elements, which lets us create optimal packaging for a brand.
Clients and references
We realise, that selecting a graphics design project is a very subjective decision, and so we have devised a coherent and straightforward model of design process.
PCC CP Kosmet
PPG Deco Polska
Profi Europe
Our team
Optimal size of our team lets us take an individual approach to each customer.
We are a design studio with a multiannual experience in advertising sector, which specialises in creating packagings. It was a thought-out decision on our part not to go into extensive structure, and to channel our efforts to perfect our communication with the clients, which is a guarantee of the effectiveness of our measures.
Jarosław Krawczyk
Magdalena Fassa
Agnieszka Krawczyk
Dominika Mrożek-Korpecka
Małgorzata Mańkowska
Agata Domańska-Kasprzak


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The Wipe Off Apron is truly multi purpose, and is ideal for kitchen, arts and crafts, and gardening use. Simply wipe spills away with a sponge or cloth. Repels liquids to keep you dry. Has dual pockets for storage, and an easy to adjust neck strap.
Some of the links on this forum allow SMF, at no cost to you, to earn a small commission when you click through and make a purchase. Let me know if you have any questions about this.
Park B. Smith Wipe Off Adult Apron
All the Rest item created by bmudd14474, May 24, 2010
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Objective: The Expo is to highlight, showcase, and honor the greatness which Individuals, Businesses, & Organizations within the Black culinary community possess as well as re-introducing and highlighting key individuals who have dedicated themselves passionately to this industry. BLACK STREET also hopes to introduce opportunities to eager and willing individuals who anticipate to one day be a professional within the culinary industry.
Summary: The Expo is the first of its kind. This unique event was created specifically is to introduce to the Black community the momentous efforts of individuals, business, and organizations that are daily excelling within the culinary industry. We believe in some way the community is not well informed or aware of the many facets this industry provides and how much involved those like us are. The Black Culinary Expo was created to not only showcase these individuals, businesses, and organizations but also provide an outlet where they can directly cater to their targeted market allowing, exposure, promotions and a growth in business and awareness. Most importantly, BLACK STREET wants to encourage future Caterers, Chefs, & culinary Entrepreneurs.
The day will be filled with entertainment for both kids and adults, food demonstrations by professionals, cooking classes, chefs competing for the "BCE Master Chef" title, Food & Beverage Tastings (pastries, sweets, hors d'oeuvres, wine, beer, tea, coffee, etc…) from the hours of 10am until 1pm, etiquette courses, job placement representation, culinary school recruitment, eating contests, and many more activities. From 1pm until 5pm vendors will have the opportunity to sell their products/services. Following the expo at 7pm an honorary reception will be held to honor individuals who are pioneers within the culinary industry. Schools will also have the opportunity to display their culinary skills at the reception.
BLACK STREET will award three deserving students with a scholarship for the passion and drive for a culinary career that successfully submitted all materials in response to the scholarship contest. Winners will be chosen and announced by selected judges prior to the expo. The organization hopes to provide promising opportunities to future students, current chefs, and the creation of beneficial business relationships. Lastly, BLACK STREET will honor individuals who represent the essence of greatness within their businesses, the culinary industry, and most importantly—the Black Community. A portion of the proceeds will go to an organization that caters feeding the less fortunate. More information is to follow.
Email us at info{at}blackstreetonline{dot}org for sponsorship, vendor, media, and ticket inquiries.
BLACK STREET is an online publication catered to showcasing greatness within the Black community. In the past, we have honored: Actor & Humanitarian- Isaiah Washington | Black Girls Rock Founder- Beverly Bond |9x's Grammy Award Winning Producer- Bryan Michael Cox | Essence Magazine's Editor At Large- Mikki Taylor | Russell Simmons Political Director & Global Grind's Co-President- Michael Skolnik | BET's Editorial Brand Manager & Image Activist- Michaela Angela Davis. Many of those whom we've honored and awarded, have worked for and/or with notable brands such as the Obama Administration, BET, CNN, MSNBC, Mercedes-Benz Fashion Week, NY TIMES, Essence Magazine, BRAVO TV, TV One, Food Network, Black Enterprise, New York Urban League, NBC, the renown television show: SMASH, Mike Bloomberg, NAACP and many more!
Although there are many outlets catered to the Black community, not many showcase individuals the way shown on the website. With an extensive mission, they plan to cater to their community through many facets. Be it mentorship programs, fundraisers for non-profits, panel discussions, and various other empowering and uplifting projects. Not merely a website, BLACK STREET is well on it's way to becoming a movement.


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Bounceback run a weekly cardiac rehab exercise class at Crowborough Squash and Tennis club. The club has free parking, changing facilities, and somewhere to sit down and enjoy a tea or coffee after the exercise class. The exercise class is located in the Pavilion building next to the car park.
The closest referring cardiac rehab department is located at Tunbridge Wells Hospital at Pembury, however your GP may be able to refer you for exercise if you have existing heart problems and have not recently finished the hospital rehab. The class is also ideal if you wish to reduce risk factors for heart disease.


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SNOW is falling in some regions across the county.
Video footage sent in shows snow sprinkling across areas of Somerset.
While urban areas are unlikely to see snow settle in wet conditions, areas in the Quantocks and Blackdown Hills are starting to see a white coating.
The Met Office has issued a weather warning, which will be in place until noon on Friday, for ice and snow.
It predicts the county will see up to 10cm of snow.
READ MORE: Somerset could see up to 10cm of snow, Met Office warns
James Wheatley sent in this video from Porlock Hill.
This video shows snow falling at Culmhead, in the Blackdown Hills.
Do you have any photos or videos of snow in Somerset? Send them in to email@example.com.


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Desiring God 2004 National Conference Speaker Panel Q&A
Randy Alcorn, John Piper, George Verwer, and Dwight Perry answer questions at the Desiring God 2004 National Conference. Conference theme: Money, Ministry, and the Magnificence of Christ.
Click the audio link above to listen to the full 74-minute minute audio, or listen on the Desiring God website.


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Yosemite Valley // 37°45'25" N 119°35'52" W
This was shot at 5:30 PM, just as the sun was dipping below the 3000ft walls of Yosemite Valley. My friends and I had hiked to the Top of Yosemite Falls that day - this is taken around the corner from the waterfall.
The hike is 8 hours, round trip, with a 2,700ft elevation gain. LOTS of switchbacks and big steps, but well worth the view! Read more about the hike on the National Park Service site.
Camera 📸
GoPro Hero5. Time Lapse Photo mode, 5-second interval, RAW.
I had the GoPro in the palm of my hand without any mount/case on. I think this really paid off as my arm serves as a great leading line to my body then the valley/sun flare. The purple and red hues on the valley walls/my shirt aren't added in post - those colors were clearly visible as the sun was dipping down into the sky. Pretty nuts.
Edit & Settings
I edited this image in Adobe Lightroom for 10 minutes. Overall, I had a decent shot to start with. I had my GoPro on Flat color (not GoPro color) in order to have the most control over color in post-processing. GoPro color is a bit over saturated for me.
I had RAW image processing turned on in order to maximize control while editing. It was in Photo Time Lapse mode, set at 5 seconds (the fastest interval that you can shoot at while capturing RAW images).
Alternative Shots
The key to capturing one great image, is to capture many around an idea and pick the best.
Below are some additional images that didn't get selected as my favorite.
Additional Info
The Backpack I'm wearing in the shot is a Peak Design Everyday backpack (30L).
Feel free to download the RAW image to edit it yourself! 👇


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This is an opportunity for you to join with likeminded souls and give yourself time to create.
Perhaps you have a book bubbling inside of you; songs you want to write and/or perform; art that is longing to find its way out of you; recipes that need to be tasted; a design that you know would look beautiful on the body; creations that need to be birthed into this world.
We are ALL creative beings and by holding our creativity back we are doing ourselves and the world a disservice.
I truly believe that by expressing ourselves creatively we are honouring our own self-care and in doing so heal ourselves and the world around us.
I know from personal experience what a relief I feel when I create. I grew up loving art, cooking, acting… – I lived in an imaginary world where creativity ruled and I could be, do and have all I desired. Anything was possible. This continued throughout my teens where school art classes were my release, my sanctuary for me to escape from a difficult home life. Nature was my muse and when I was left alone with my pencils, pastels and a blank sheet of paper, hours would pass by and I would feel so free, and like I could just be ME. I loved the freedom and excitement from not knowing what might come out of me, what might take shape on the paper in front of me. I even went so far as to do an art degree where I thought this would further my creativity. Sadly, for me, I found I had to do 'art' a certain way, which went against what I wanted to do. A way that fit into what society demanded – it had to be art that could make a career. I was told I wasn't good and I even failed my art degree the first time I did it. It ruined art for me and it was over 14 years until (with the support of some incredible friends) I picked up a pencil and paintbrush for the first time. When I did I remembered just how much I love to create. To express… To allow… To put colour on paper. From then it has snowballed and I finally have the confidence to begin creating again. The difference? This time it's for ME!
I recently walked into an art store for the first time in years and I honestly felt like a kid in a candy shop – the colours, the materials, the textures – so much beauty, so much possibility. It just made my soul SO happy. This is the ultimate form of self-care for me!
If this resonates with you, I would love for you to join me. Starting in January 2019 I am going to hold a monthly (to start – it may go up!) session online via Zoom, where we all meet for an hour to create. We will check in at the beginning and then go away to create for an hour, then come back and check in again. It's a held space and it's time for you to create in whatever way you feel called. In time I may introduce themes and inspiration, but this will all unfold over time.
So many of us are told we aren't good in school or by others. It's NOT true! This is your chance to create again – for YOU, and if it leads to other things, then woo hoo!
I will be asking for a small donation each time to be made to a charity which supports creativity.
If you would like to be kept informed of the dates these will be happening you can add your details here.
To OUR creativity!