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One of the most difficult things to do when you are going through a divorce is to be patient while the process moves forward. In many cases, people want to get their divorce over and done with as quickly as possible. Trying to hurry up and rush things might be tempting, but it could lead to difficulties with the divorce.
You have to make sure that you keep your focus on setting up your new life as you go through the divorce. Decisions that you make during the divorce can impact everything about your life.
Stay healthy during the divorce
Don't get so rushed and so focused on the divorce that you forget to take care of yourself. Instead, you need to make sure that you eat good food and exercise. Make time to relax and focus on your mental and physical health. You don't want the divorce to break you down so much that you aren't able to enjoy your new, single life.
Prepare for a stressful situation
The mediation sessions are likely going to be stressful. You are going to work with your ex, which might be a recipe for disaster. These sessions are informal, so dress comfortably and do what you need to do to stay relaxed during the process. As you go through the mediation, remember that the mediator is there to help. If you feel that things are getting too tense or that the topics are straying off topic, you can speak to the mediator alone to figure out a solution to the issue.
Think, plan and list
Think about the issues that might come up while you are going through the mediation sessions. Make a plan for how you want to deal with each of these decisions. It might help for you to make lists about your thoughts for each of these topics so that you can refer to that list during the session. You may find that the list helps to refresh your memory about why you want or don't want certain things to happen.
Take your time
Divorce mediation is a process that might take more than one meeting. Take your time during each session and don't be afraid to sleep on very important decisions. If something happens and you can't work things out with your ex, you can always opt to end mediation and move toward a trial to resolve the issues in court.


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The Review at a Glance: (max score: 5 )
Audio/Video total rating:
( Max score: 100 )
Studio and Year: Sony Pictures - 2008
MPAA Rating: NR
Feature running time: 346 minutes
Genre: TV/Drama/Crime
Disc Format: BD-50
Encoding: AVC (MPEG-4)
Video Aspect: 1.78:1
Resolution: 1080p/24
Audio Format(s): English DTS-HD 5.1 Master Audio
Subtitles: English SDH, French
Starring: Bryan Cranston, Aaron Paul, Anna Dunn, Dean Norris, Betsy Brandt, RJ Mitte
Directed by: Adam Bernstein, Vince Gilligan
Music by: Dave Porter
Written by: Vince Gilligan
Region Code: A,B,C
Blu-ray Disc release Date: March 16, 2010
"The end justifies the extreme"
Film Synopsis:
Bryan Cranston stars as Walter White, a down-on-his-luck chemistry teacher struggling to make ends meet for his wife (Anna Gunn) and physically challenged son (RJ Mitte). Everything changes when Walter receives a startling diagnosis: terminal lung cancer. With only a few years to live and nothing to lose, Walter uses his training as a chemist to cook and sell crystal meth with one of his former students (Aaron Paul). As his status grows, so do his lies, but Walt will stop at nothing to make sure his family is taken care of after he's gone, even if it means putting all their lives on the line.
My Take:
Breaking Bad follows protagonist Walter White (Bryan Cranston), a chemistry teacher who lives in New Mexico with his wife (Anna Gunn) and teenage son (RJ Mitte) who has cerebral palsy. White is diagnosed with Stage III cancer and given a prognosis of two years left to live. With a new sense of fearlessness based on his medical prognosis, and a desire to secure his family's financial security, White chooses to enter a dangerous world of drugs and crime and ascends to power in this world. The series explores how a fatal diagnosis such as White's releases a typical man from the daily concerns and constraints of normal society and follows his transformation from mild family man to a kingpin of the drug trade.
Season One introduces us to Walter White, a devoted husband/father and chemistry teacher who could easily be described as a typical 50 year old nebbish floundering in the vast ocean that is his life. Rarely one to speak up or act out Walt quietly goes about his life working a second job at a local carwash to help support his pregnant (and nagging) thirty something wife Skyler and his handicapped teenage son Walter Jr. After collapsing at the carwash and being taken to the hospital Walt finds out that he has inoperable stage III lung cancer that leaves him with a best case scenario of two years to live. Unsure of what to do he keeps it from Skyler. During a family gathering his brother-in-law Hank, a DEA agent, is on the local news reporting the seizure of $700,000.00 in cash during the raid of a crystal methadone lab. Walt has an epiphany and questions Hank regarding the large sum seized. Hank tells him that it's typical but not the most money he has ever recovered. He offers to take Walt on a ride along for the next raid. Walt later calls him and accepts. During the raid, Walt waits in the car while the raid team secures the meth lab which is reportedly being run by a dealer that goes by the name of Captain Cook. As he sits in the car he sees and individual climbing out of the upstairs window of the house next door. Walt recognizes him to be Jesse Pinkman, a former student. Jesse sees Walt and takes off in his car, which has the license plate tag The Cap n. Walt puts two and two together but says nothing. He looks Jesse up and later goes to his house. Walt proposes to Jesse that with his lab and money seized by the Feds he should consider going into business with him, cooking and selling crystal meth. Jesse declines but Walt blackmails him with the threat of turning him in. Jesse and Walt purchase a used RV to use as a portable meth lab and Walt cooks up his first batch. Upon seeing the results Jesse calls Walt an artist as he has never seen such large and pure Meth crystals before. They decide that in order to move the drugs Jesse will connect with a dealer/distributor he knows. This opens to door to a world unlike any that Walt could have imagined. It leads to events that will forever change his life
The plethora of shows available on TV probably make it nearly impossible to track them all while searching for quality programming. I know there are many highly regarded shows that I simply never catch or in some cases never even hear of. Breaking bad is an example of the latter. Luckily writing reviews occasionally exposes me to great films and in this case TV programming that I haven't seen/heard of that turns out to be extremely rewarding. This is a compelling drama that is superbly conceived, capably executed and features one of the best derived and enacted characters I have seen in Walt White. Walt has to balance the two different worlds he inhabits and his struggle to keep them separate is integral to the storyline while providing us the opportunity to see and possibly understand his motivation. Watching as he and Jesse blunder their way in and out of the situations that arise from the confliction of living dual lives, borders on ridiculousness and occasionally hilarity. As they delve further into the twisted maze of criminal activity Walt discovers that his humanity may be at stake. He feels left with little choice but to adhere to the plan with the hope that he can persevere long enough to provide for his family after he is gone. The problem is that each step, each lie, moves him further toward an ostensibly unavoidable conflagration and further away from the stereotypically suburban husband/father he used to be. The real question is that if Walt COULD go back, would he want to?
I am hooked. This is top flight entertainment that leaves me eager to see what each episode brings. I have been a Bryan Cranston fan for years and I think that by far his portrayal of this character is his best work. His interplay with Aaron Paul's Jesse succeeds on multiple levels and makes for an excellent pairing that I find invigorates each episode. I look forward to checking out season 2 and the upcoming premiere of season 3 later this month. Season One's seven one hour episodes are spread out over two BD-50 Blu-ray Discs with the bulk of the bonus supplements contained on Disc 2.
Parental Guide:
This series contains graphic language, pervasive drug content, sexuality and thematic content that would make it inappropriate for younger audiences.
AUDIO/VIDEO - By The Numbers:
REFERENCE = 92-100 / EXCELLENT = 83-91 / GOOD = 74-82 / AVERAGE = 65-73 / BELOW AVERAGE = under 65
**My audio/video ratings are based upon a comparative made against other high definition media/blu-ray disc.**
(Each rating is worth 4 points with a max of 5 per category)
Audio: 82
- Dynamics:
- Low frequency extension:
- Surround Sound presentation:
- Clarity/Detail:
- Dialogue Reproduction:
Video: 78
(Each rating is worth 4 points with a max of 5 per category)
- Resolution/Clarity:
- Black level/Shadow detail:
- Color reproduction:
- Fleshtones:
- Compression:
Breaking bad: The complete first season comes to Blu-ray from Sony featuring 1080p AVC encoded video that has an average bitrate of 15 mbps and lossless DTS-HD 5.1 Master Audio sound that has an average bitrate of 3.3 mbps.
The 1.78:1 framed video has a granular texture that gives it a gritty edge that mates well with the show's theme. This isn't a glossy and noticeably vibrant presentation although many of the daytime exterior sequences exhibit a higher level of brightness and lucidity. Colors generally look natural but are rarely visually engaging. Fleshtones look great with plenty of subtle delineation and tonal warmth. Images are resolved well for the most part and offer excellent refinement during close ups. The sweeping vista views of the deserts don't have an infinite level of dimension and long range acuity but offer crisp definition and revealing textures. Blacks are deep but with a crushing effect in lower lit scenes that negatively impacts depth. Detail in shadows and uneven light is appreciable but the finest gradations are obscured. I noticed a few noisy backgrounds and some minor banding visible in the daylight sky during wide angle camera pans but saw no other overt signs of image degrading artifacts. Overall I found this video presentation to be satisfying and while not as strong as other Blu-ray encodes from Sony I think it looked fine. The DTS-HD MA soundtrack features crystal clear dialogue, potent dynamics and a subtle, yet enriching surround sound mix. I was impressed with its use of spacial dimension and directional cues to create a realistic and occasionally immersive sound field. This worked hand in hand with show's music, and action based sequences to build tension and drive its thematic elements. I thought it sounded quite good.
Bonus Features:
Disc 1:
- Episodes 1 - 4
- Audio commentary on Breaking bad (The pilot episode)
- (HD) 3 deleted scenes on Breaking bad (The pilot episode)
- BD-Live enabled
- Episode recap option
Disc 2:
- Episodes 5 -7
- (HD) Making of Breaking Bad - 11 minutes
- Audio commentary on Crazy handful of nothin'
- (HD) 2 deleted scenes on Gray matter and 2 deleted scenes on A no rough stuff type deal
- AMC Shootout - Interview with Vince Gilligan and Bryan Cranston - 16 minutes
- Screen tests - Aaron Paul, Anna Gunn, Besty Brandt, Dean Norris
- Inside Breaking Bad - A series of short segments totaling 31 minutes:
- Walt and Jesse's finest moments
- Finding comedy
- The talking pillow
- Walt goes bald
- The gore
- Breaking bad's meth lab
- The DEA
- Acting with cerebral palsy
- The underwear
- The RV
- Turning the tables
- Ken loses
- What's in a name?
- A-no-rough-stuff-type deal
- (HD) Vince Gilligan's photo gallery
- Breaking bad on AMC - 1 minute advertisement
- Episode recap option
Final Thoughts:
Breaking Bad is an indelible and brilliantly executed TV drama that follows protagonist Walter White (Bryan Cranston), a chemistry teacher who lives in New Mexico with his wife (Anna Gunn) and teenage son (RJ Mitte) who has cerebral palsy. White is diagnosed with Stage III lung cancer and given a prognosis of two years left to live. With a new sense of fearlessness, and a fervent desire to secure his family's financial future, White chooses to enter the dangerous world of drugs and crime. Season one introduces us to Walt and those that inhabit his world on both sides while revealing the events that begin his plummet into the abyss of ruthlessness, mayhem, and drug dealing. Not to be missed this is compelling and top flight TV entertainment that left me eager to see what would happen from one episode to the next. It comes to high definition Blu-ray from Sony in a respectable package that features good overall video quality, admirable lossless sound and a thorough compliment of bonus supplements that augment the show. I am now a fan and look forward to checking out season 2 (also available on Blu-ray) and the upcoming premiere of season 3 later this month. Highly recommended!
Ralph Potts
AVS Forum Blu-ray Reviews
Reference Review System:
JVC DLA-RS20 1080p High Definition Front Projector (Calibrated by Jeff Meier)
Stewart Filmscreen - Studiotek 130 G3 100 16x9 Screen
Anthem AVM50v THX Ultra 2 Preamp/Video Processor
Sherbourn Technologies - 7/200 Seven Channel Amplifier
Oppo BDP-83 Universal disc/Blu-ray Player (HDMI Audio/Video)
Toshiba HD-XA2 HD DVD Player (HDMI Audio/Video)
Sony Playstation 3 Blu-ray disc Player (HDMI Audio/Video)
Oppo 970HD universal disc DVD Player (480i HDMI)
Philips TSU9400 Pro Series Touch Panel Remote Control
Canton "Ergo" Series speakers
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APC AV S15BLK Power Conditioner/Surge Protector
Furman SPR-20i Stable Power Regulator
Wireworld, VizionWare, Audioquest, Best Deal Cables - Audio/Video/Speaker Cabling
Cool Components - CP-CP102 cooling package
Defend liberty.
Knowledge isn't Truth; it's just mindless agreement.
It is shown uncut.
Wait until you see what happens in Season 2. The Season 2 disk should be out any day. The storyline remains topnotch. I can't wait for Season 3 to start broadcasting. I think it starts again this month (March).
Season 3 begins March 21st...
I'd love to see it in native HD as I'm too cheap to pay extra for anything on my cable.
Thank you AMC!
If only the big three had the balls to air these kind of shows, instead of a steady dose of so called reality TV BS.
It's fun to watch the extent to which folks will go when they have little to lose. Morals tend to get skewed, and some very intense and sometimes humorous situations occur because of it.
With such a great storyline like this, there is no need for fancy special effects. Just keep the dialogue clear and intelligible and let the fun begin.
Highly recommended.
Series, season one: 4.5 out of 5
Ray, I agree about how good Breaking Bad is. We haven't missed a season since I received this set for review. It comes back July.
Thanks for reviewing it for us, Ralph!
This thread is getting some age on it, but the final episodes of Breaking Bad (Season 5) will be shown soon, so I wanted to take a moment and agree with Ralph that this TV series is definitely worth purchasing and watching. I'm now half way through season 2, and have all the currently available seasons on blu-ray. Can't wait to get season 5 on blu-ray.
Thanks for reviewing it for us, Ralph!
When does the final season start?
What a ride it's been so far...
I am with you guys. We love it and eagerly await the final installments...
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subset: commoncrawl


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I had the opportunity to sit down with April Pandora of Eden Urban Gardens. April chose to begin an urban garden following a vision from God guiding her toward it. She left her health field career of 15 years to follow her calling. Having no formal experience in farming, April enrolled part-time in the sustainable agriculture program at Cincinnati State. Seeking a formal education was important to April as it served as a demonstration of the commitment she had to urban farming. While enrolled, she picked up jobs at other local farms to gain hands on experience, in addition to help pay for her schooling. Working on rural farms, April realized that an urban farm/garden had different and unique needs.
April's vision for an urban garden went without a proper name until it came to her during a meditation session. The word Eden came to her, as it is the first garden referenced in Genesis. In 2016, with three hand tools and a vision, Eden Urban Garden first began in Pleasant Ridge, now fondly referred to as "Field A". Later, "Field B: was started as a leased space in Spring Grove. With the dependency farmers' have on the land, April decided that owning the land would allow her to put down more roots, both literally and figuratively. Unfortunately, buying the current leased plot was not an option. Subsequently, April begin what ended up being a two-year search for a permanent location. She needed the new location to be within 15 minutes of the existing Pleasant Ridge location to maintain efficiency, sustainability, and to be able to continue to serve the communities she was already vested in. The search was much more difficult than expected with many deals falling through, running into many hurdles regarding locality regulations, and urban land prices hindering her purchasing power. At last, she found a piece of land in Avondale coming up for auction. April attended with an exact budget in place, and after back taxes, court fees, and the cost of water hydrant installation-Eden Garden's new location was realized.
Although the land procurement was daunting, April's ever-positive outlook on the Cincinnati community influenced her to help others following the same path. Through her experiences of securing land and her experience of partnering with various neighborhood and city organizations, she has begun creating a report aimed to benefit future urban farms. April, along with other like-minded organizations that she worked with along the way, discovered gray areas that needed to be defined to help urban farmers succeed in Cincinnati. Her report will help fill in the gaps for all parties moving forward. April's creation of an urban garden was important to her as it fosters a direct relationship of residential communities to their food source.
Because the gardens are in residential areas, Eden Urban Garden is not able to sell on site. April does not perceive this as a negative, as she loves the idea of Eden Urban Garden being a silent green neighbor that supports the community. An important factor to choosing the location was to increase access of quality foods to neighbors that lacked in the resource. Customer service and community engagement are critical facets of the business for April. While visiting the new location, April greeted neighbors by name, and relished in the sharing of stories and explaining the business to those as they stopped by.
The majority of Eden Urban Garden (EUG) products are sold directly to consumers within the immediate communities. EUG offers a Healthy Bounty Bag CSA Share, in which Shareholders receive their deliveries directly to their door. A vast variety of herbs, leafy vegetables, non-leafy vegetables, and fruits are grown and offered by EUG. In addition to the assortment offered by Eden Urban Garden, they also partner with other local farmers to offer additional products. Produce, houseplants, and non-food items such as catnip toys from EUG can be purchased at two farmers' markets within Cincinnati: Pleasant Ridge Tailgate and Norwood Market. Furthermore, April works with Local Food Connection to distribute to restaurants. As for the future, April plans to offer fruit from newly planted cherry, peach trees, and berry bushes. A non-food product that April is particularly excited about offering in the future is pussy willow from her family's third-generation tree.
April describes the experience of creating and maintaining the urban garden as challenging, but the rewards and benefits highly exceed the challenges. She credits her successes to having faith, patience, persistence, and to a lot of hard work. April is currently working to have the Eden Urban Garden USDA organic certified and to expand her land. For now, it seems that the future opportunities for EUG and April are endless.
Haley Shutter moved to the Cincinnati area from southern Wisconsin, near Madison with her husband Chase. Professionally, she has worked as a director of a childcare center, developing the nutrition and children's garden programs. She is currently working toward her graduate degree in Public Health Education and Promotion at the University of Cincinnati. Haley also works at a local brewery coordinating charitable contributions and events. Her passions and hobbies include: gardening, cooking, and traveling.


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Wastewater Division
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Have an older septic system? Alpine Water Works offers septic inspections and repairs. We can seal cracks in tanks, repair baffle walls, pumps, floats, alarms and use a specialized camera to scope your pipes to identify hidden problems.
Are you selling or buying a new home? Alpine Water Works offers comprehensive Septic Inspections. Get peace of mind that the home you are purchasing has a fully functioning septic system by hiring us to perform a 40 point Septic Inspection. If you are selling your home, why not have a pre-inspection done as an added incentive for a potential buyer?
If you have a frozen water line, frozen sewer line or need to have a line flushed, we can thaw frozen lines as well as flush sewer lines.


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|Wed11AprMXII - Clk2Enlrg
The whole Trayvon vs. Zimmerman fiasco has deliciously devolved into a fascinating post-OJ indictment of the "Post-Racialism" promised in 2008 by Barack Obama (who btw is possibly the greatest hoax ever visited upon the Western World).
Here's what is interesting: consider the ways in which the opposing sides in the Trayvon Hoax are fortifying / solidifying their own moral positonments :
Here's what I mean: anyone who has been following Trayvon-O-Mania with any attentiveness, or should I say obsessiveness (as I have), have probably spent beaucoup hours (as I have) gobbling up any and all information available on the case online.
But: you can be sure that those who support Zimmerman's condemnation (for example) have been spending more time on The Root.com or Newsone.com (news for black America) than they have on Drudge, or Occidental Dissent, or this site.
So the question is: how much is "observer bias" responsible for these increasingly entrenched views on the Trayvon Hoax?
Think about it: those who are convinced that Trayvon was a victim of a greater anti-minority conspiracy - as in: Da Man keeping down the poor disenfranchised oppressed minority that Trayvon (huh?) was a benighted member of - are more likely to obsessively log on to The Root.com to get their news about the case.
Conversely, those of us who are convinced (um, know?) that Trayvon's inner chimp came out violently when he was confronted by concerned-for-his-gated-community George Zimmerman, the hybrid progeny of diversity-for-white-nations-homogeneity-for-Israel-Zionist Bob Dylan (aka George Zimmerman père, Robert Zimmerman), have more likely been getting all of our information from Drudge or other HBD-reality slanted sites.
So the question I suppose is: how much is observer bias responsible for the elective ideological clamp-downs in the respective Trayvon vs Zimmerman camps in this affair?


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A couple months ago I was visited by a pair of Jehovah's Witnesses at the door (again). We had a conversation that really didn't go where they wanted it to go (it rather dulls their efforts if the person they are speaking with has actually read and studied the Bible and already has some thoughts about its ramifications). However, they were pleasant enough and we had what seemed like the necessary dialogue. At one point, one of them asked if I was a person of faith. I said, "Yes, I'm a Quaker." She paused with a bemused expression. It was a cross between now, who are the Quakers again? and we should probably make a hasty retreat down the street; he's some kind of cult member!
As they left and I returned inside, I thought it must be a challenge to be part of a small marginalized religious community in secular Australia. Then the irony of that thought came to me; there are surely more Jehovah's Witnesses in Australia than Quakers, yet I never really feel marginal at all. I think this comes from years of once being part of a church movement that placed such an emphasis on numbers in the pews. One sits in church surrounded by others who are of a similar mind and spirit; it's reassuring to know that you are all there in an equal state of 'rightness' (I'm not saying that as a condemnation; it's not just a 'church thing').
However, the Quaker focuses one down to the smaller confines of a very personal faith; back to the mustard seed. We are around others who share a common tone of the spirit; however it's not necessary to completely harmonise to one accord. On Sunday, one of the Friends spoke of singing in a massed choir here in Sydney. She said it is so uplifting to mix one voice with so many others and magnify it manifold (or, in my case, at least nullify my flat tonality). In Quaker Meeting, we sit in silence. Each silence augmented and shared by the gathered Friends; a quiet collective (I wonder how people would respond if we went door to door and just stood there silently when people answered...)


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It's only a few hours old, but these are my immediate thoughts. (Literally I wrote this 10 minutes upon updating)
When I downloaded Instagram in 2010 I had no idea it would be what it is today. I grew to love it as a place where I could see beautiful photos from moments my friends and artistic strangers would share. As new photo apps have rolled out over the years I've enjoyed following artists, photographers, fashion bloggers, etc. on Instagram to fill my feed with inspiring photos.
The simple and beautiful feed I once had is now gone. Blurry sreencaps are displayed with a long loading time and it has slowed the experience down. Wasn't the idea of Instagram to view beautiful photos INSTANTLY?
It's no longer Instagram, it's Facebook's version of Instagram. Facebook continually finds ways to create ugly and cluttered displays and now it's putting that vision into Instagram. The appeal to Instagram is that it is a separate app away from all the different mediums Facebook has. What's next, text updates?
I may sound bitter, and that's because I am. I like change and I like new things. But this directly shifts from what Instagram was meant to be and it's benefits. I liked Vine because I can choose to visit the app when I want to see short videos my friends are posting. Now with Instagram I don't have a choice. Yes I can change autoplay but now I'll have even more visuals of blurry nights out with blaring music in the background. I liked that I could separate who I follow on Instagram and on Vine. Some people take better photos than video, some take better video than photos. Now it's merging, further reminding me of Facebook, which I hate using.
@charlesmiller - http://instagram.com/p/ayt6daBH7c/
@brandenharvey - http://instagram.com/p/ayqBuODfQ6/
I definitely will be more picky about which accounts I choose to follow... Let me know what you think about video on Instagram! I bet you see something I don't.
2017: I toyed with the idea on deleting this but I can't stop laughing at myself for writing this! I guess I was really passionate about it lol.


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CARUSO'S Ultra Max Womens Super Multi 30's
Availability: Out of stock
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Caruso's Women's Super Multi is a high potency therapeutic multivitamin which contains Iron and Iodine which are beneficial nutrients for women.
Caruso's Women's Super Multi has been specifically formulated to assist a woman with the demands and pressures of everyday life. It may support her by helping increase her energy levels and lowering her stress levels. Caruso's Women's Super Multi will complement her daily requirements of essential nutrients and may enhance her general health and wellbeing. Caruso's Women's Super Multi has been formulated for:
- Energy
- Stress
- Bone health
- Healthy heart & blood
- Hair, skin & nails
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Plus more Who would use Caruso's Women's Super Multi?
- Those people who suffer from stress and fatigue.
- people who are tired and lack energy.
- people who want to improve their hair, skin and nails.
- Those people who suffer from poor mood and irritability.
- people who wish to support their reproductive health
Ingredients B Vitamins which helps in boosting energy levels. Vitamins B1, B12 may also support the nervous system. Vitamin C and Zinc Antioxidants which help in increasing immunity.
Dosage: Adults take 1 tablet a day after breakfast or as advised by your Healthcare Professional. Not suitable for children under the age of 18. Take at least 2 hours away from pharmaceutical medication.
|Generic name
|Caruso's Natural Health
|ARTG (AUST L/R xxxx)
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ELEVIT Women's Multi For Busy Mums 100 Tablets
What is your favorite Magento feature?


text:
restedNovember 7th, 2016 | 50 Entries
sign up or log in for additional features.
(It's free!)
50 Entries for "rested"
including yourself-
if you want a painless life,
then love nobody
things of greatest joy
create chances of most pain;
play your cards or fold
Merely existing
you may be always RESTED
…empty …regretful
egal wie schwer ist,
Alles kann besser werden-
oder nicht schlechter
;-) [ Es ist wahr, wahrlich! ]
Schlaf allein-
reicht nicht aus.
Dein Körper braucht mehr.
So viel mehr.
wenn es nur so einfach wäre
wie schlaf
i woke up this morning rested.
it had been a long, long time since i felt this way. the trees were singing the morning song and it just pounded in my head: Your mercies are new every morning.
let my heart beat it.
I will go home and get rested
I felt the pillow beneath my neck, heated from my body and just about ready to be turned over to the cool side. There's something about the sunlight filtering through the curtains that's soothing on mornings like this, reminding me that the world keeps turning every day.


text:
Lesbi in Poland Episode 3: Ewa and Gosia
This episode features an interview with Ewa and Gosia, a lesbian couple from Poland who won a Scandinavian Airlines contest in 2010 to get married in an airplane. Since same sex marriage and civil partnerships are still illegal in Poland, they used the publicity from the contest to increase exposure about LGBTQ rights and visibility across the country. Join La Shaguita, Ewa and Gosia as they discuss the contest, Gosia's experience as one of the first lesbians to come out on Polish TV in 1995, Ewa and Gosia's coming out process, and the continued efforts toward LGBTQ equality in Poland.
This is the last of the Lesbi in Poland Series! Special thanks to Gaba Kulka for her music. Check out her stuff on bandcamp. And thanks of course to Ewa and Gosia for taking the time to speak with me.
Check out Gaba Kulka's music here
Subscribe to Lesbihonest Podcast on iTunes here


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Bonfiglio and Bread: Cozy Catskills Bakery in Athens, NY
What's the best bakery in the Catskills? Bonfiglio and Bread, in the quaint riverfront village of Athens, is definitely on our list. This bakery and cafe serves deliciously crusty handmade loaves of bread, flaky pastries, strong coffee, breakfast sandwiches, and made-to-order pizza—covering all the most important food groups. The shop originally opened in Hudson and spent 5 years there before relocating to this charming little town other side of the river in 2017.
When you walk in Bonfiglio's front door, the aroma of coffee beans and freshly baked bread greets you like a warm hug. When I walked in the door for the first time, I also got an actual hug from one of my favorite local shopkeepers, Susan from Reed Street Bottle Shop and Pilothouse Paper, who was grabbing some coffee and bread on her way to work. She recommended the sesame filone, a large, darkly baked, toasty loaf, thickly cloaked in sesame seeds. It tasted even better than it looked.
Posted behind the cafe counter is a "Schedule of Breads," which indulges two of my personal obsessions: planning ahead and carbohydrates. Yay! Also, they have bialys and avocado toast, covering all the breakfast bases from old school to new school.
Bonfiglio & Bread's sunny, subway-tiled space packs lots of character into little details. Like, instead of using typical take-and-toss coffee stirrers, the cafe provides a little cup of uncooked bucatini noodles. Totally biodegradable, totally perfect.
At home in Brooklyn, we live around the corner from a pretty insane French bakery which has completely ruined us—we are all very picky about baked goods. But my pastry snob 6-year-old gave Bonfiglio's rich, flaky chocolate croissants his seal of approval, and I wholeheartedly agreed.
We'll be back soon to check out Bonfiglio's lunch menu because they serve my idea of a perfect meal—pizza and salad. I can't wait to dig into a classic Caesar salad and a margherita pizza topped with cappicola and drizzled with spicy honey. I think this bakery is my new best friend.
Bonfiglio & Bread is located at 44 2nd Street in the village of Athens, NY; (518) 444-4705. Hours: Friday through Tuesday, 7am to 4pm.


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Families have begun using the new Multi-Sensory Experience room in the heart of Stafford.
The dedicated room, on the ground floor of the county council's headquarters in Tipping Street, has been fitted out with specialist equipment.
It opened this month in the Staffordshire Place 1 building after moving from its previous home at the rear of the Shire Hall complex.
Gill Heath, Staffordshire County Council's Cabinet member for Communities, said:
From the outset we said that the MSE room's future was assured, because we knew how important it is to its users.
The previous room was very popular and I'm sure parents and families will love the new one just as much."
The room is part of the town centre library, just a few yards away from disabled car parking spaces, and is available to visitors of all ages with learning difficulties, physical impairments, or children under-five.
Multi-sensory rooms have been shown to help development of the senses, hand eye coordination, promote language development and encourage relaxation. The Stafford room includes fibre-optic wall carpet, an interactive bubble tube, music-creating hand wall, laser projector with pin spot and mirrorball, and an audio-visual touchscreen.
Mother-of-two Katie Cresswell brought Marley, aged four, and one-year-old Flora, regularly used the old room and was pleased to visit the new one.
Katie, of Stafford, said:
It's brilliant. I'm really pleased that there is still somewhere to come with the kids when it's a rainy day.
It's really convenient that it's in the library, because we can spend time getting the books out with Marley and then we can come in here with Flora so she can have a little play and enjoy the sensory room."
The room is free to use, but must be booked. Bookings can be made by contacting Stafford Library on 0300 111 8000.


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Kirsten Strieck Director of Operations &
Client Services
Connect with Kirsten:
E-mail: email@example.com
Phone: (403) 767-1528
LinkedIn Profile
Kirsten is focused on all operational aspects of the business including client management, engagement scheduling, business development, advisory services and marketing. Kirsten is actively involved in the joint venture industry through her memberships in PASC, COPAS & PJVA and has been the chairman of the Joint Venture Audit Committee (JVAC) (a sub-committee of PASC) since 2011.
Kirsten has over 25 years of experience working with large organizations in customer service, community relations, sales and marketing, human resources, administration, and other key operational roles.
PJVA (Petroleum Joint Venture Association)


text: |Marker 9860 printer date coder unit. each unit has a control box, printer coder head model# ME3828R-354A, cable with sensor, cable from box to printer head, cable for inking head, ink roll, and a power cable. All units were in service when removed. Selling as used although some of components may have only been spares. Nice clean units.


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Support Workers
- Recruiter
- Sirona care & health
- Location
- Bath, Somerset
- Salary
- Weekday: Up to £9.01 per hour / Weekends: Up to £13.52 per hour
- Posted
- 04 Jun 2019
- Closes
- 02 Jul 2019
- Contract Type
- Permanent
- Hours
- Flexible Hours, Part Time
We are looking for Support Workers to join our team
Do you want to be part of a team providing care and support to individuals living in our Residential & Extra Care adult services?
If so, we want to meet you!
Who is this service for?
Cleeve Court is a modern Community Resource Centre (CRC) based in Twerton, Bath. It has 2 floors which are registered to support 45 residents and provide care & health services in a safe environment for older vulnerable adults with a variety of disabilities and dementia.
This role requires you to support the residents with;
- Some or all aspects of daily living, including personal care.
- Organising activities which aim to promote independence by developing/maintaining and enhancing people's skills, interest and abilities.
- Maintaining contact with family and friends when required.
Why Sirona?
You will receive a corporate induction and have a local induction period with bespoke training to suit your skills and availability. You will receive comprehensive training and support on an ongoing basis and will be able to gain NVQ qualifications to enhance the care you are able to give to our service users.
We will ensure that you have all the correct checks in place such as a DBS for free.
Sirona care & health can also offer you flexible hours of work, excellent rates of pay, 27 days annual leave rising to 30 days after 2 years' service, NHS discounts and more.
No experience required as full training is provided but you must have a desire to care for others.
Pay Rates:
Weekday Rate: Up to £9.01 per hour
Enhanced Rate (Weekends, Nights & Bank Holidays): Up to £13.52 per hour
Click apply to send your CV.


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Goldilocks Teen Meira models for the Jeans for Genes Charity.
Goldilocks twins William & Joseph star in this online weaning campign for Ella's Kitchen.
Goldilocks Baby April is the star of the 'One Born Every Minute idents.
Goldilocks kids Grace shows off her footballing skills in this commercial for Barclays.
Goldilocks Baby Sabrina stars in this lovely IKEA commercial.
Our youngest Goldilocks Baby stars in Right Now at the Bush Theatre.


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Ruthless Performer Q&A – Elite Sports Nutrition with Jesse Rodriguez R.D.
Today's Q&A guest is our own sports nutritionist Jesse Rodriguez. Jesse has his own prolific history as a national-level swimmer for El Salvador and here in the United States competing in college and post-graduate for the University of Southern California. This all makes Jesse a world-class resource as not many people have competed at this level at any sport. With this background, plus his vast time spent in academia studying nutrition, interning with top sports teams, and the clinical work necessary for his Registered Dietitian status, we're glad to have him on-board.
1. There are lots of people working with nutrition in some capacity, what sets you apart?
Firstly, I'm a licensed registered dietitian which means I went though extensive schooling and professional training. Secondly, I was an athlete for the majority of my life and I began studying/applying nutrition since I was 16. Lastly, I continue to read and study a lot! Mostly on clinical, biochemistry and sports nutrition research articles. Overall, I've been in this game for a long time and still aiming to be well-rounded in all elements of nutrition. (Editor's Note: You read more about the difference between a Nutritionist and a Registered Dietitian here)
2. Given your personal and prolific history as a swimmer, you're uniquely qualified to critique high-level sports nutrition, particularly in swimming. What are athletes doing right with their diet? What are they doing wrong?
Nutrition in sports has gained more popularity over the years and many athletes found the benefits of fueling appropriately. I've noticed that more athletes know about nutrient timing, and the importance of including carbs as fuel and protein for recovery. I think that many athletes know how to fuel around training times but during other times (i.e. dinner at home or restaurant), they tend to lack in nutritional knowledge. A lot of athletes still eat junk food throughout the day, maybe because they feel they can get away with it or something, but that's our job as sports dietitians to correct. Additionally, building the appropriate plate according to their goals (i.e. body composition, better recovery) seems to be a problem along with maintaining hydration. Here's an article I've written on RuthlessPerformance.com on this is.
3. Supplement must-do's… What supplements (if any) are generally worth taking? What supplements are a scam?
Supplements for athletes typically aren't necessary since athletes are eating more than the general population but it all depends on the athlete. Supplements would be necessary if an athlete is deficient in a nutrient like Iron or Vitamin D. Athletes following special diets like the vegan diet may need to supplement as well. As far as supplements for performance, the most studied and useful would be: Caffeine, Creatine, Beta-Alanine, Nitrates, and Sodium Bicarbonate (baking soda). It's hard to say which supplements are a scam because they're so many in the market and it can vary due to individual responses to them. With that being said, it's important to make sure if you're going to take supplements, that they're 3rd party certified by organizations like the NSF.
4. You've gone pretty far in your journey through academia… With the emphasis of studies, objectivity, and research in academia there is still surprisingly lots of room for subjectivity and interpretations of results and outcomes. What are your thoughts on this? What can be done to fix or improve nutrition science?
Correct, I think there is always room for development in the field so it's my job to follow along and stay up to date with the latest research. This for me is actually fun because I enjoy reading research papers and learning to new things. The science of nutrition can be very complex and as of now, I don't have any solutions. I think that the correct messages (evidence-based results) need to be sent out to the general public so myths can be debunked. It's more about nutrition education than anything at the moment.
5. From a more general standpoint, the headlines regarding nutrition are changing on a damn near daily basis. What elements of sports nutrition do you think are firmly established? What rules of nutrition have outlasted the scandalous and salacious headlines?
Hydration, nutrient timing, and recovery nutrition seems to be the foundation. There will always be a new thing that comes out, but those three are firmly established. Individualized nutrition is fundamental in sports nutrition and I think that will outlast any headline or diet (i.e keto diet, intermittent fasting, etc). I also think that sticking to the basics, such as nutrition from food rather than living off smoothies and supplements for example, will always have the edge. Of course, going back to supplements, this will depend on the individual's status.
6. Where does sports nutrition go from here? What do you think we'll be seeing in the coming years regarding nutrition? Gut health seems to be a hot topic as of late, what are your opinions on this? What should nutrition scientists place more emphasis on?
The basics of sports nutrition will remain the same and to be honest, I don't see anything revolutionary coming soon. However, they're new things coming along such as nutrigenomics and the importance of gut health, antioxidants, and periodizing nutrition which looks promising. Gut health has been popular lately and for good reason. Because of the gut and brain connection, I feel it's important to treat your gut right just like most want to treat their blood sugar levels right. I think emphasis should be placed on education and sending the correct messages to athletes and the public. Researchers are doing a great job in nutritional science but there hasn't been anything lately that can change the whole world of nutrition and its effect on humanity. If we can do this, that will be the next revolutionary thing.
**Editor's Note: Jesse will also be featured on 'Healthy Habits with Dr. T' on Wednesday, Oct. 17th at 7:00 PM EST, we'll post all of the details for event pre-registration and where to view it on our Twitter and Instagram.**
Want to learn more about Jesse or our various nutritional programs and consultations? Fill out the form below to get started!
Building a plate
Making small changes will lead to bigger results. Start off with behavioral changes before jumping on to the new diet out there. This means things like eating on a smaller plate, removing the salt from the table, reducing serving sizes, etc.
In general, a "healthy" or "healthier" plate should include a protein, whole grain, complex carbs (veggies/fruit), healthy fat (olive oil or avocado), and hydration (milk/water). USDA has come up with an image of what a healthy plate should look like. This is very general since protein can be a hot dog, or whole milk as dairy, which contains a lot of fat.
Harvard health dissected the USDA plate and made a detailed version. They included healthy fat, along with extra details, which is important to our health. Read our "Why do we need fats in our diet?"
Both plates are for the general public and used for weight maintenance. For athletes and those looking for a specific body composition goal (weight loss, weight gain, etc.) building a plate becomes more tailored to this individuals' goals. The healthy plate provides a foundation of what should be on a plate, but macro-nutrient distribution would be manipulated according to the individual's needs. US Olympic Committee has made three fuel plates that targeted for the athlete's training. Still not very specific because everyone is different but effective.
If you're looking to make nutrition changes in your life, start with small modifications then gradually transition into a detailed plan.
By Jesse Rodriguez, RD, CSCS
If you're interested to find out an individualized nutrition plan just for you, contact info@ruthlessperformance for our nutrition services.
Ruthless Performance Mavericks Program: A Sneak-Peak
If you're not familiar with the Ruthless Performance Mavericks Program, it's something well-worth looking into as a primary or accessory strength & conditioning program. The program consists of 3-12 workouts per week (depending on season, goals, recovery status, etc.). Though the program is rooted in long-term strength gain, the Mavericks workouts also build up cardiovascular endurance, mental toughness, hypertrophy, and any and all other capacities one would hope to develop through a traditional workout regimen.
This is true to the extent that I've personally used the Mavericks program as the base for prepping for events across the athletic continuum; from a 65 mile cycling race spanning from Philly to Atlantic City to powerlifting meets. The program has also been the primary physical preparation tool for big-game hunters, swimmers, CrossFit athletes, and more.
The program is so versatile because of the formative and fundamental role that a well-designed strength & conditioning program has on any athletic or performance-oriented endeavor. By building up such an encompassing portfolio of exercises, energy system capacities, movement proficiencies, and athleticism as a whole, individuals are easily able to transition from one skill or sport to the next, and do so at an extraordinarily high level.
The Ruthless Performance Mavericks Program differs from some of our other programs in that the workouts are the same from one individual to the next, only differing in load, intensity, and an individual's overall athletic capabilities. Emphasis can be moved throughout the program as well. For example, a bodybuilder may take the accessory volume more seriously, while a powerlifter may focus more on the strength and primary exercises involved. In our Athletic Development programs, each program is individualized outside of the warm-up. Similarly, among personal training clients, every aspect is much more up to the goals of the individual. The Mavericks program is a cost-effective tool to build an encompassing base of athleticism and is great for individuals who may get bored of traditional or more predictable programing. This program is no better or worse, but if you think it may be right for you, reach out at RuthlessPerformance.com/contact to get started.
Today we're going to show you our current main exercises and how they fit into the bigger picture of the Ruthless Performance Mavericks programming…
We're seriously focused on some elements of training that we've largely neglected in the past. These elements are density, volume, and lactate threshold. These elements of programing are in most of our workout bouts, but rarely break into our 'A1-A2' sets (or to the unindoctrinated, this would be referred to as the main work).
Of our currently programed 7 workouts, 4 are comprised of heavy, high volume-strength work—these will be the focus of today's post.
All of which are done 10×10, and as an 'EMOM' (every minute on the minute). The traditional lifts don't always transition very well into this type of super high volume training and can be detrimental to long-term and short-term central nervous system function, this is why the exercise selection is slightly odd…
Day 1 – Front Squat – 10×10 – EMOM
Day 2 – Incline Barbell Press – 10×10 – EMOM
Day 3 – Rest/ Active Recovery/ Conditioning
Day 4 – Romanian Deadlift – 10×10 – EMOM
Day 5 – Overhead Press – 10×10 – EMOM
Day 6 – Rest/ Active Recovery/ Conditioning
Day 7 – Rest/ Skill Work
The primary work as listed above is not the entirety of the strength workouts. There is always accessory work which varries from day to day. The Front Squat Day, for example, may be followed by a circuit of 3 strength exercises, like Hamstring Curls, Contralateral KB RDLs, and Overhead Med Ball Slams. Then, either another 2-exercise circuit like calf raises and toes-to-bar, or a quick conditioner like Rower Repeats or a Stationary Bike Tabata…
Skill work varies from person to person, depending on their goals or upcoming seasons. For me, skill work currently consists of target work with the bow for the upcoming hunting season. Conditioning work consists of a combination of hill sprints, strongman work, long-distance steady-state cardio, rower, or cycling. Conditioning workouts are included with the Maverick's program, but these tend to be only for individuals working specifically on the Maverick's program.
For athletes competing in CrossFit, Powerlifting, Hunters, Cyclists, or Runners, their conditioning days and times are traditionally filled by their skill specific training or by the mandates of their coaches.
A 10×10 EMOM is by no means standard programing for the Maverick's Training, but we recognize the need to maximize these capacities. For this four-week cycle, we are trying to maximize hypertrophy, tolerance for higher-volume strength work, as well as to back-off of CNS input before coming back with some higher-intensity conjugate style training.
Sign-up or learn more about the Ruthless Performance Maverick's programing by emailing us at firstname.lastname@example.com
What is the Difference Between a Nutritionist and a Registered Dietitian?
Registered Dietitians are licensed nutritional professionals with an undergraduate degree and supervised practice hours. Among completion, a national exam must be taken to be officially licensed and practice as a professional. Registered dietitians are recognized by The Academy of Nutrition and Dietetics with mandatory completion of CEUs (Continuing Education Units) to maintain registration.
The term "Nutritionist" does not require extensive school and professional training. Essentially, anyone can call themselves a nutritionist because they read a few books. That is not to say nutritionist don't know what they're talking about but nutritionists can't assess, diagnosis, or treat nutritional-related problems where as a Registered Dietitian can.
At Ruthless performance, we offer nutritional services by a Licensed Registered Dietitian.
It's simple: All Dietitians are nutritionists, but not all nutritionists are Dietitians.
By Jesse Rodriguez, RD, CSCS
Featured Fitness Content: Volume 48
View the last edition of 'Featured Fitness Content' here.
Personal Training, Coaching, and Strength & Conditioning
Does Shaving Improve Swimming Performance? By Allan Phillips via Swimming Science
Weight Loss, Nutrition, and General Health
The 12 Most Effective Ways to Spark the Recovery Process By John Rusin
Are Nightshade Vegetables Bad for You? An Evidence-Based Look By Kimberly Yawitz via Diet vs. Disease
How Much Fish Oil Is Too Much? Via Strength Sensei
Carrageenan: Friend or Foe? By Nicole Spear via Strength Sensei
Strength Training, Powerlifting, and Bodybuilding
Breaking Down the Depth Jump By Nancy Newell
7 Exercises Lost to the '80s By Skip Hill via EliteFTS
Everything Lateral Lunges By Erica Suter
Motivation, Business, and Success
A Quick and Dirty System for Goal Setting: A Done-For-You 60 Minute Workshop To Live An Intentional Life By Michael Keeler via Business for Unicorns
Physical Therapy, Alignment, and Injury Prevention
Posture By Vern Gambetta via HMMR Media
Hyperoxia Improves Swimming Performance By G John Mullen via Swimming Science
Ruthless Performance Coaches' Content
Ruthless Performance Guide to Mineral Supplementation By Jesse Rodriguez via Ruthless Performance
Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1 By John Matulevich via Ruthless Performance
Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1
The strength and conditioning community is far too fractioned; proprietary training programs and secrecy hide the inner workings of many sports performance coaching theories and facilities. At Ruthless Performance, we find this idea entirely backwards—this mentality is a sign of some fragile egos and insecurity within the industry. To do our part in mitigating this, we're going to start a new on-going series where we'll deconstruct some aspect of a selected program from one of our Ruthless Performers. Hopefully this will help coaches and athletes get a better idea of programming and the science of sports performance, regardless of their affiliation with Ruthless Performance.
Our inaugural installment of our Internal Program Review begins with a look at Day 1 of a male, college swimmer's dryland training program. First, we'll provide some context…
This swimmer is in between the freshman and sophomore season of his collegiate swimming career. Currently, we're training him 5x per week. Most workouts have their own day of the week, but occasionally he'll do doubles if schedule conflicts are present.
As you can see in the figure, his programming is currently changing every 4 weeks and his workout week can most easily be broken down as follows, note that each day is not specifically 'upper' or 'lower' but rather these ideas denote the dominant exercises for that particular day:
Day 1 – Lower Body
Day 2 – Upper Body
Day 3 – Conditioning
Day 4 – Upper Body
Day 5 – Lower Body
For our Internal Program Review, we'll examine day 1…
1. Box Squat
More than 80% of athletes that we see on a regular basis have some box squat variant somewhere in their training macrocycle, usually this is on a recurring basis as well. The box squat provides a variety of benefits, going into detail here would be too great for the scope of this article. If you're interested in learning more about how to box squat as well as their benefits, I would recommend performing a quick search for Louie Simmons of Westside Barbell and the Box Squat.
In this case, we're slowly reintegrating the squat into his program after having some time off following his long swim season. Here, we've added the box squat as a means to help assist in developing leg strength, posterior weight shift (integral to developing a proficient and technically sound squat) and building muscle to subsequently assist in force production coming off of the blocks and during turns.
2. Hanging Straight Leg Raises
A crucial component to any strength and conditioning program developed by Ruthless Performance is a substantial element of force transfer in various planes. In our A2, which is paired with the A1 (Box Squats), we're emphasizing this force transfer, and we're doing so specifically in the Sagittal Plane.
With the Hanging Straight Leg Raises (HSLR), we're also building the anterior chain, specifically the abdominals. Though swimmers are no stranger to 'core' exercises, they can be unfamiliar with lower-repetition strength-dominant work in the abdominals like this. Whether its poolside after practice or at-home at the behest of their coaches, swimmers frequently train with high repetition crunches, sit-ups, or poorly performed planks.
Exercises like the HSLR are rarely given at Ruthless as these can place too much emphasis on the Rectus Femoris which already receives ample stimulation during regular swim practice. But unlike with Bent Leg Raises, the straight leg variation provides more stimuli to the abdominals, which can partially explain why it is much harder than bent leg variations (also worth searching, but beyond the scope of our review: passive insufficiency).
Something also worth noting with the HSLR is how we manipulate this to maximize efficacy. With most weighted exercises, this is done via an increase in resistance. With a bodyweight exercise like this, we are slightly more confined in our ability to progress this over a 4-week period. Therefore we're slowly adding more repetitions to each set throughout the program.
3. 180 Hip Extension
If you've never trained with us, you've likely gotten familiar with this exercise being referred to as a 'back extension'. This is partially a misnomer, specifically at Ruthless Performance as we actively coach a rounded upper back on this exercise to maximize glute input, while minimizing lower back activation.
The erector muscles already receive a great deal of stimulation any time the back/hips are being used as a fulcrum (which is close to any time you are doing a non-isolation/machine exercise). Additionally, the capillary network of the low back is rather poor, causing a slow recovery time. Doing low-back work in addition to all of this could be a decrement to performance rather than performance enhancing.
This can be progressed with weights or bands as needed, but a large emphasis should initially be placed on glute activation during this exercise rather than on a large range of motion (ROM). We typically encourage an external femoral rotation when possible, which further activates the glutes on this. When the glutes can't contract any more on the hip extension, there is no reason to add more ROM.
4. Calf Raises
One of the benefits of working with an athlete with such frequency is that we can get into some details holding them back that would otherwise be unachievable on a 2x or 3x /wk program. With this athlete, poor calf hypertrophy is likely a weak link holding back lower body development. From a physics standpoint, mass can't be added without a broad base of support. Consider the tyrannosaurus rex, with its massive legs serving as a point of contact and base of support, or in engineering the structure and shape of the world's largest buildings.
Specifically, to build mass in the calves without taking too much time away from more pertinent programming, we focus on density. Through the course of the program, we're trying to have this athlete perform more reps with the fewest amount of sets possible. It is very rare to manipulate the volume so drastically from weeks 1 to weeks 4, but this is precisely what is needed in this situation.
5. High Handle Sled Push
We rarely have our swimmers perform energy system training, but in this case, the athlete is out of season and will need to preserve some basic level of cardiovascular conditioning for when he returns to college in the fall. You can learn more about our theories and thoughts on energy system training for swimmers in our article aptly titled "Why Ruthless Performance Doesn't Emphasize Energy System Training for Our Swimmers".
The sled provides an opportunity to help generate greater ROM between the legs, build concentric strength, increase hip and ankle mobility, and is just a generally versatile conditioning tool. You'll also notice that the distance is relatively short. He's been performing these bouts between 6-10 seconds. This by no means will provide an amount of conditioning conducive to in-pool training and performance, but will help maintain and improve ATP usage at the end of a long workout, which transfers nicely into a strong finish in a mid-distance/distance event.
Have any questions about what you see or would you like further clarification? Send us your questions at firstname.lastname@example.com. Your question may even turn into inspiration for a blog or social media post.
Ruthless Performance Guide to Mineral Supplementation
Previously, we talked about the importance and effect of vitamins in performance. We now move on to minerals. Fundamentally, minerals are broken into different categories based on their function; Major, Trace and Ultra-trace minerals. Despite the fact that minerals only contribute only about ~4% of total body weight, their functions are vital for cellular activity, energy metabolism, osmotic properties of body fluids and contribution to teeth and bones.
The major minerals include calcium, phosphorus, magnesium, potassium, sodium and chloride. Major minerals are found in greater amounts in the body requiring ~100mg/day by adults. Moreover, sodium, chloride, and potassium are the minerals that regulate electrolyte balance.
Trace minerals are called trace because they needed by small amounts in the body, less than 100mg/day. In addition, if amounts required are less than 1mg/day, they are called Ultra-trace minerals. Trace minerals include Iron, Zinc, Copper, Fluoride, and Manganese while Ultra-trace minerals include Selenium, Iodine, Molybdenum and Chromium.
*Note other Trace and Ultra-trace minerals will not be discussed because not much is known about the need for them by the body.
Discussed will be the most common minerals utilized in athletic performance. Minerals in the body act as cofactors which are need during metabolism and for other bodily functions such transport of molecules. Some minerals are useful during performance while the rest are needed for overall health, but make no mistake, their role in the body is crucial for all of us. The chart below outlines common minerals used for performance, and its major function, role, etc.
In summary, chromium and zinc are the two most important minerals in glucose metabolism therefore making these minerals essential in our diets, especially in athletes. Magnesium is of importance because of its function in protein and fatty acid synthesis and 300 other enzymatic reactions. However, too much intake of magnesium will decrease absorption of phosphorus, an essential mineral. The electrolytes are obviously crucial in athletic performance so adequate amounts must be consumed pre, during, and post-workouts. If you're eating a well-balanced diet, then mineral supplementation may not be necessary but a waste of money. For example, like mentioned above, if you supplement with magnesium in large doses (>600mg) then absorption of phosphorus declines about 50%. Furthermore, your body may not absorb all the mineral content so it's just gets urinated along with your money. Another example would be too much Zinc causing a deficiency in copper or iron, both important for our health. Eat a well-balanced diet and keep training hard.
Gropper S. Sareen, Smith L. Jack, Carr P. Timothy. Advanced Nutrition and Human Metabolism. 7th Edition. 2016
By Jesse Rodriguez
Jesse's focus and emphasis is on Sports Nutrition. He holds a bachelor's degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.
A Quick Guide to Hydration for Performance
The weather is warming up which means dehydration sets in faster. Dehydration has major effects on the body such as electrolyte imbalances, cramping, headaches, and reduced athletic performance, potentially leading to heat stroke and even death. Dehydration varies widely amongst individuals based on their hydration status prior to training, practice gear body composition, type of training, and an individual's heat acclimation. Therefore, rehydration should be tailored to one's specific hydration status either pre, during, or post-workout. If you're feeling bold, here is a formula from the NSCA to determine your sweat rate:
- Step 1. Weigh yourself naked before exercise (e.g., 180 lb).
- Step 2. Exercise for 1 hour (drink normally during exercise but avoid eating) and track your fluid intake (e.g., 4 oz)
- Step 3. Weigh yourself naked post-exercise (e.g., 178.5 lb).
- Step 4. To calculate your sweat rate simply subtract your post-exercise weight from your pre-exercise weight then add the weight/volume of any fluids you consumed.
180 lb (pre-exercise) – 178.5 lb (post-exercise) = 1.5 lb (sweat loss) + 4 oz (fluids consumed during exercise) (0.25 lb) = 1.75 lb of sweat lost per hour
Knowing your sweat loss can give you an idea how much water should be replaced but most importantly it can be indicator of heat acclimation. Training in hot environments can lead to adaptation thus potentially resulting in a decline in sweat loss. A simple and effective way to check to hydration status is by the color of urine. An easy way to remember is by distinguishing two colors; Apple juice color (urine) = dehydrated, Lemonade color (urine) = hydrated.
Here some general quick tips for proper hydration:
- Before workout, check the color of urine. If dehydrated drink, until the color of urine looks like lemonade.
- If workouts are less than 1hr, water is sufficient. Recommendations are 3–8 oz. every 15–20 minutes (a gulp is about 1–2 oz.)
- If workouts are more than 1hr, you should drink liquids with the combination of carbs + electrolytes, 3-8 oz. every 15-20 minutes.
- Note: Fluids may vary depending on intensity of temperature, altitude, and/or humidity.
- After workouts, weigh yourself and for every 1lb lost, rehydrate with 16-24 oz. of water.
- More than a 2% weight loss post workout indicates dehydration so replenish soon.
- Its key to make sure you are replacing not only water, but sodium from sweat loss.
- Its recommended to rehydrate with a carb + electrolyte drink.
- Continue to check hydration status with the color of your urine.
By Jesse Rodriguez
Jesse's focus and emphasis is on Sports Nutrition. He holds a bachelor's degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.
Nina S. Stachenfeld, PhD. Assessing hydration in the laboratory and field. February 2013. http://www.gssiweb.org/en/sports-science-exchange/article/sse-111-assessing-hydration-in-the-laboratory-and-field#articleTopic_1
Featured Fitness Content: Volume 47
View the last edition of 'Featured Fitness Content' here.
Personal Training, Coaching, and Strength & Conditioning
Use Olympic Weightlifting To Transform Strength Into Speed By Antonio Squillante via Breaking Muscle
Softball: 3 Things You Didn't Know That Will Upgrade Your Warm-Ups By Nancy Newell
Weight Loss, Nutrition, and General Health
10 Proven Benefits of Green Tea By Kris Gunnars via H
Brian St. Pierre on the Fundamentals of High-Performance Nutrition With Brian St. Pierre via Mike Robertson
Reversing the Low-Testosterone Lifestyle with Training & Nutrition By Mike Gorski via John Rusin
Strength Training, Powerlifting, and Bodybuilding
Bench Press Mobility By Zach Long
How To Weight The Foot During Deadlifts By Harold Gibbons
Motivation, Business, and Success
How to Define Your Company's Values and Make Them Stick By Michael Keeler
5 Reasons Why You Should Man Up and Start Taking Cold Showers By Ollie Coombes via Addicted 2 Success
Physical Therapy, Alignment, and Injury Prevention
Swimming Recovery: Why Aren't You Foam Rolling? By G John Mullen via Swimming Science
Histamine Intolerance: Everything You Need To Know Explained in Plain English By Joe Leech
Ruthless Performance Coaches' Content
Adaptogens and Mushroom Supplementation for Wellness and Immune System Function By Jesse Rodriguez
Recipe: Mushroom Risotto By Jesse Rodriguez
Featured Fitness Content: Volume 46
View the last edition of 'Featured Fitness Content' here.
Personal Training, Coaching, and Strength & Conditioning
138 | Dane Miller | Country Boys Can Survive Hosted by Zach Even Esh
Everything You Need To Know To Write Incredible Programs By Nancy Newell
Assess And Correct Leg Dominance By Jennifer Pilotti via Breaking Muscle
Should Your Personal Trainer Be Licensed? By Jeremy Lau via Halevy Life
Weight Loss, Nutrition, and General Health
Himalayan Salt Lamps: Benefits and Myths By Helen West via Healthline
If it Fits With Your Micros: The Overlooked Key to Sports Performance By Zach Long
Restore Your Breathing and Improve Your Conditioning – Part 2 By Jim Smith
Strength Training, Powerlifting, and Bodybuilding
5 Advanced Squat Variations You Haven't Tried By Meghan Callaway via Girls Gone Strong
Will Cardio Give Your Weight Training An Advantage? By Dean Somerset
The Best Exercises You're Not Doing for Shoulders – Cross Cable Flyes with "Y" Press By Jim Smith
Motivation, Business, and Success
Freedom, fairness and equality By Seth Godin
The Salt Shaker Theory: 3 Principles of Effective Management By Mark Fisher via Business for Unicorns
Physical Therapy, Alignment, and Injury Prevention
How to Fix Rounded Shoulders By Annette Verpillot via Strength Sensei
The Science Behind Cryotherapy, Ice Baths, Fat-Loss and Recovery By Kevin Masson via John Rusin
The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results By Bret Contreras
Ruthless Performance Coaches' Content
Lecture Takeaways: Ruthless Performance Methods & Practices for Peak Athletic Function By John Matulevich


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http://www.youtube.com/watch?v=es6U00LMmC4Related: all that is (the objects, the truth, the untruths) • ansehen
When You Have the Right Vibe, It's Not a Coincidence: Synchronicities, Energy Healing, and Other Strangeness in the Field The following is excerpted from Active Consciousness: Awakening the Power Within [1], recently released from R.L.Ranch Press. One piece of evidence for the holographic nature of nonstandard fields that have been proposed in recent years -- the zero-point field (a candidate for the unified field [2]), the psi field of psychic phenomena, Ervin Laszlo's Akashic field [3], and the morphic field proposed by Rupert Sheldrake [4] -- is that they all share a common feature: sensitivity to similarity in vibration. If a holographic image has many different holograms embedded within it, shining a laser of a specific frequency upon it will cause only those holograms made with lasers of the same frequency to stand out. That's because things with the same vibration naturally resonate and reinforce one another -- just as two violin strings at the same pitch resonate with one another. Biologist Rupert Sheldrake's theory of morphic resonance also depends upon similarity in vibration.
The Mystery of Edwin Drood The Mystery of Edwin Drood is the final novel by Charles Dickens.[1][2] The novel was unfinished at the time of Dickens's death (9 June 1870) and his ending for it is unknown. Consequently, the identity of the murderer remains subject to debate. Though the novel is named after the character Edwin Drood, the story focuses on Drood's uncle, choirmaster John Jasper, who is in love with his pupil, Rosa Bud. Pig farmer turns to animal rights 09 Jul 2012 08:12 PM HIGH ON THE HOG:The former pork-raiser has dedicated himself to vegetarianism and animal husbandry since a little piglet 'convinced' him that killing pigs was wrong. A hog farmer from New Taipei City's (新北市) Linkou District (林口) has transformed his farm into a real-life "piggy paradise" where pigs are not raised for meat, after he was struck by the woeful eyes of a piglet which was going to be slaughtered.
blog January 12, 2015 Isa Live: A Vegan Life In 4 Courses The dates are fast approaching. NYC, Nashville, Chicago (sold out, thank you!) and Napa, I am coming to feed you. Because the NYC February 1st date sold out so quickly, we've added a second date on February 2nd. Psychic Vampires - How To Stop Psychic Vampires from Draining Your Energy Psychic Vampires: Traits and Symptoms of Psychic Attack | Do You Give or Take Energy from Others? | Quiz: Are You a Psychic Vampire? | Quiz: How Vulnerable Are You to a Psychic Attack? | Cutting Ties from Toxic Relationships | Protection Tips
Fishing: Agony of the Sea As Jesus was walking beside the Sea of Galilee, he saw two brothers, Simon called Peter and his brother Andrew. They were casting a net into the sea, for they were fishermen. "Lay down your nets and follow me," Jesus said, "and I will make you fishers of men." How to Start Vegetable Seeds Indoors To start vegetable seeds indoors, fill small seed trays three-quarters full of potting soil, sprinkle the seeds on top of the soil mixture, and cover the seeds with a thin layer of soil. Keep vegetable seeds moist, but not drenched, with information from a sustainable gardener in this free video on gardening. Hi, this is Yolanda Vanveen, and in this segment we're going to talk about how to start vegetable seeds indoors. Now, vegetables are such a joy to grow in the garden, and they save you so much money from buying them at the grocery store. So, I'm sure we'll find in the future too, that growing vegetables isn't just a trend.
www.baytallaah.com/osholibrary/reader.php?page=7&book=Death is Divine for another. This death is not the real death. I have heard, one man told Gorakh he was thinking of committing suicide. Gorakh said: "Go and commit it, but I tell you, afterwards you will be very surprised." That man said: "What do you mean? Veal « Woodstock Farm Animal Sanctuary Loving Dylan was destined for slaughter as a veal calf before his rescue by Woodstock Farm Animal Sanctuary. A Byproduct of the Cruel Dairy Industry Like all mammals, cows only produce milk to feed their babies. Consumers have been so brainwashed to believe that milk-drinking is important, that we rarely stop to consider the absurdity of drinking breast milk as adults; and not only breast milk, but the coerced and stolen breast milk of another species, made by those mothers for the sole purpose of nourishing their young. Not only is our consumption of cows' milk unnecessary, but it is unnatural, unhealthy, and cruel.
We Like It Raw - Raw Food Goodness: Raw Food Recipes These recipes have made it to the top of our list. All we can say is yummm! View all Raw Food Recipes Salsa Finta & Almond Polpetta This raw fiesta finds inspiration from Russell James, raw chef based in the UK.


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Companies in North Perth, Australia
Looking for Companies in North Perth? Here you will find 312 companies in North Perth, Australia. For more results, browse business categories or keywords.
Categories in North Perth
- Beauty Professionals
- Construction
- Engineering
- Advertising
- Beauty Salons
- Logistics
- Doctors and Clinics
- Clothing and Accessories
- Advertising Agencies
- Furniture Manufacturers
Top Cities
We found 312 companies
Need Assignment
37, New South Wales, North Perth, NSW
Need Assignment is one of the leading sites which help students with their academics by providing custom writing services. With a pool of qualified and experienced writers working all round the clock,...
5.02 Reviews
Ningaloo Reef Dive - The Natural Environments
Shop 8 Coral Bay Arcade, Lot 46 Robinson Street, Coral Bay, 6701 Australia, North Perth, NSW
Ningaloo reef dive arrange swim with whale sharks that will give you an experience within one of the world's most amazing natural environments. Our dive shop offers a wide range of merchandise and acc...
VerifiedPhoneE-mailWebsitePhotos (4)
The Handyman Perth
29 Eton Street, North Perth, WA
We are the best home maintenance service in perth. We comprise of fully qualified and professional handymen for any job. Commercial or residential, Big or Small, Indoor or Outdoor we have the right gu...
VerifiedPhoneE-mailWebsitePhotos (2)
Bricklaying Perth
North Perth, North Perth, WA
We offer a wide range of Bricklaying services including housing brickwork, retaining walls, boundary walls, wall removal, plastering, rendering, decorative brickwork and block Repair Work. Our team ha...
Coaching Combinations
North Perth, North Perth, WA
Did you know that motivated and inspired employees lead to higher levels of customer satisfaction? At Coaching Combinations we work in partnership with organisations to make this a reality. Located in...
SEO Perth
9 Vine St, North Perth, WA
Work with the best SEO expert in Perth today. Our Perth SEO Company focuses on transparent SEO Services that works. Free Call on 1300 933 925 for Quotation
Playgroup WA
1-3 Woodville Lane, North Perth, WA
Playgroups are a fantastic way for you and your child to play and learn, whilst increasing your connections to your community. Playgroup WA specialises in children activities Perth, kids activities Pe...
SEO Perth by Digital Associate
9 Vine St, North Perth, WA
We at SEO Perth by Digital Associate are specialized at SEO. We increase sales with our proven online marketing strategy, wether its SEO, PPC, Mediabuy, Web Design, Web Development or Web Hosting. For...
Centre of Chinese Acupuncture
385 Charles Street, 6006, North Perth, WA
Chmielewski Downey Engineering Practice
339 Charles Street, 6006, North Perth, WA
Esam Williams
44 Eton Street, North Perth, WA
Everland Realty
481 Fitzgerald Street, 6006, North Perth, WA
Lean & Associates
1st Floor 424 Fitzgerald Street, 6006, North Perth, WA
User Friendly Computer
6 Haynes Street, 6006, North Perth, WA
Xpress Print The
PO Box 194, 6006, North Perth, WA
Altrust Finance Group
346 Fitzgerald St, 6006, North Perth, WA
Altrust Finance Group are mortgage specialists, we can consolidate debts, refinance debts, arrange non-conforming loans low doc loans at low interest rates. We charge no brokerage fees. We have access...
Cygnet Interactive
Walcott Street, 6006, North Perth, WA
4 Sekem Street, 6006, North Perth, WA
L J Hooker North Perth
The Church Cnr Fitzgerald Street & Vincent Street, 6006, North Perth, WA
LJ Hooker Real Estate Agents offer specialist property services to buy, sell and rent real estate throughout Australia
Print by Design
121C Angove Street, 6006, North Perth, WA
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Waterfall Šum
Visitors in Bled knew Waterfall Šum more than 100 years ago, before Vintgar Gorge was discovered. By the path, leading from Spodnje Gorje to Blejska Dobrava through Strma stran it is possible to descend to the Radovna. Roaring magnificently, the river is rolling over big rocks. From the bridge you can enjoy a wonderful view of the thundering waterfall, falling 26 m deep.
Milky white waves are crushing into holes in rocks and each other, strong hits changing them into white mist.
In winter water is rolling over big rocks in front of vertical walls, covered in ice, where splashing water drops are creating enormous icicles.
Higher-res photo and much more can be found on my photo stream.


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Solapuri Chaddar Beige floral Design Jyoti Full Figure
₹ 717 [inc. GST]
Fresh colour and floral designed and all season original sholapuri sheet.
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Solapuri Chaddar Beige floral Design Jyoti Full Figure?
- Broad biege colour floral design in the middle on brick red colour with red violet background chaddar.
- Package Contents:- 1 Piece Cotton Chaddar Of Any Color Size :- 60 X 90 Inch ( 152 Cm X 228 Cm ).
- Thick Quality Chaddar.
- Also, durability is high.
- Both Sides are usable.
- While, It can Be Used In All Seasons.
- Size And Weight May Vary By + 7% Or – 7%.
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