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Whatever your goals (strength gains/faster running/losing weight/increasing cardiovasular endurance, etc), you have to have a schedule and a plan to achieve success. The first step in working toward your fitness goals is to set a workout schedule. Be specific in your planning: which days will you exercise, what will you do, where will you exercise, what will the intensity (or goal of the session) be, what is the duration of your exercise session...
After planning the specifics, it's time to put the plan into action. When you get to the gym (or your living room, the park, etc) - know what you will try to accomplish that day. This will make your workout efficient - important in our busy lives! Taking workout notes for strength days is a great idea - most gyms will have an area you can store your workout card, complete with reps, sets, weight, etc. Taking a few minutes to fill out a card, and then updating it during your workout with current information from your session is a great way to measure progress toward your goals. Having the workout notes during your session will keep you on task which leads to less time spent trying to figure out what to do next! It will also keep your organized - working specific muscle groups to create balance in the body or the toned effect you are looking for, planning for the cardio routine (HIIT, interval training, circuit training, etc) that session.
After you're in habit of completing your planned workouts, when do you know when it's time to switch up the routine? Generally speaking, if you want to see progress toward a specific fitness goal, you have to repeat the same (or similar) workout for about 8-12 weeks. Think of it like this; if you switch your workout every single week, that might be GREAT for motivation (staves off boredom), and if that's your fitness goal (consistent workouts) - this might be a great plan. However, if your fitness goals include assessing progress toward an ending point (ie strength gains, improving range of motion of a particular body part, increasing speed, improving agility, improving cardiovascular endurance....switching it up every week makes it hard to determine if you are improving! If you repeat your workouts (or similar workouts) for a period of time, and record your results (see previous paragraph!), you will easily be able to see improvements made. Seeing positive change can be a GREAT motivator to continue working toward your biggest fitness goals!
After about 8-12 weeks, your body will adapt to the strains your workouts impose. Many people start to see a plateau (especially in weight loss) after about 8-12 weeks of the same routine. When this happens (or about every 8-12 weeks as a rule of thumb), it's a great idea to revamp. Review your goals and the progress you've made toward them. Determine how you can change the routine to continue to see positive gains toward your biggest goals. Once again, be specific! Go back to the drawing board and recreate the plan, using the same steps as you did originally, but change up your routine to include new moves, challenges, and/or increased demands so that you begin to work your body in new ways. Once muscle memory begins (your body's adapted to the demands placed on it), you have to switch those demands to continue to see change.
But what if you've now reached your biggest goals? GREAT! Job well done! Time for the maintenance stage. Here's where you can continue to do the workouts you love most, change up your workouts to continue staying motivated, and/or rotate through workouts every 4-6 weeks to maintain muscle tone and cardiovascular health. Or maybe....there's a new goal on the horizon you can work toward?! :)
It's been a while since I've felt inspired to write a blog post, but this weekend I had the extreme pleasure of sharing the marathon experience with 17 incredible women. Hence, the following thoughts:
Running a marathon is a great analogy for life. If you want something positive to happen or change in your life, you have to set a goal and work toward it. More times than not, the goal is lofty & the path can be weary. The people who have the most success in life are those that set a plan into action, recruit support from others, hold themselves accountable to their goals/plan, and view set-backs as learning along the way.
A marathon is no different. This weekend 17 women saw their hard work pay off at the San Diego Marathon. Some were experienced marathoners (one gal is getting ready to run NYC Marathon, another experienced marathoner was shooting for a PR in the half, yet another was training for her first Ironman), others were running their first half marathon (5 women achieved this goal yesterday!), and still others were creating yet another rewarding half marathon experience for themselves. Everyone had their own goal, EVERYONE was successful.
As in life, sometimes things don't go as planned when running a marathon. Is that failure? No way. Set-backs are the time to reflect on our goals, learn from mistakes, and perhaps shift our thinking toward what things went right during the race. What are the take-aways from the event? Can we do something different to get a different outcome? Did we do the work required to achieve the outcome we hoped for? Is what we set out to do more important than the experience of trying to achieve it? Just like life, there is always something to be learned from the experience.
Running with friends is about so much more than running. Women who run together create bonds and friendships over runs that are immeasurably strong. Partner and group runs create the opportunity to escape everyday life & literally smell the roses (or fresh air, or ocean, etc). Group running conversations can be silly, & heartfelt. Sometimes there is no conversation, just the pounding of feet and the ease felt just being in the moment. The group run is not about pace, or distance, or time. The group run is about the experience together.
Sometimes, runners will dedicate a run to a cause as a way to honor a person they know. The group that I ran the San Diego Rock N Roll Marathon with this weekend decided to run for a little guy we know named Victor. Victor is physically challenged and has never experienced the joy of running. As a way to honor him (the race was on his 9th birthday), we opted to make race shirts with his name & dedicated our miles to him. When the going got rough, he was my inspiration to keep putting one foot in front of the other. There is a great organization that coordinates the matching of runners & physically challenged people which allows runners to dedicate their runs to their Who I Run 4 match. Here is the website if you're interested in knowing more (it's awesome): http://www.whoirun4.com/
This weekend, being able to share a profound sense of accomplishment with women I deeply admire is hard to describe. The amount of work that goes into training for an endurance race is great, the commitment it takes to stick to a plan 3-4 months ahead of a goal is huge, & the feeling of success for following through and achieving a goal is forever. The friends I had the pleasure of running with this weekend are amazing. I am so incredibly grateful to have such inspiring, healthy, intelligent, kind, funny, beautiful, incredible women as role models in my life. Ladies, YOU are marathoners! Congratulations on your accomplishment - and here's to many more adventures to come! Thank you for a weekend I will cherish always.
SUMMER! Life has been full of family, travel, and spending quality time with my kids. As I reflect on the passing of the season (only 2 weeks left until I send my sons back to school), I am amazed by how many active things we packed into such a short portion of the year. My goal this summer was to keep my kids ACTIVE - doing fun things that would challenge their bodies/minds & continue to reinforce our family's emphasis on healthy living. MISSION ACCOMPLISHED! Highlights of our summer included teaching our kids to wakeboard, swimming in lakes in both North Carolina & New York, body surfing on the Atlantic Ocean in Virginia Beach, mountain biking in Washington, Hiking Wallace Falls/St Edwards Park/Yost/Mt Jumbo in Juneau, AK/and upcoming hike at Mt Si in Washington, family runs (2-5 miles), yard games that involved running, bedtime dance parties, playing raquetball at Harbor Square Athletic Club, tennis, visits to the skatepark, and paddleboarding in the Puget Sound. Using a little imagination & a some planning allowed us to experience summer in a healthy way as a family, and at the same time, taught our children the valuable lesson that exercize can be FUN. I hope you were able to enjoy an active summer as well. FALL will be here soon - I'm planning just as many fun FALL activities for our family (think: hiking, biking, skiing, ice skating, & soccer!). Take out your calendar and plan some FUN, active days into your upcoming schedule. Your family (&/or your body!) will thank you!!
I haven't written a blog post in a while, partly because I've been busy, but also partly because I haven't felt drawn to any specific health/fitness topic in a while. In the wake of Hurricane Sandy, the cancellation of the NY Marathon, and the overwhelming response of the runners & other compassionate citizens, I felt compelled to share a few thoughts.
Let me first offer my heartfelt sympathy for those affected by the storm. I have fortunately never experienced that type of devastation. The photos of the damage to both life & property as a result of the Hurricane are astounding, and the sheer denseness of the population in those areas creates a unique problem in terms of providing aid and relief from the situation. Learning about the recovery efforts, the compassion of our citizens in giving their time & money to the cause, and the resilience of those affected is inspiring.
And in the middle of all the chaos, stood the NY Marathon, scheduled for last weekend. This race is considered by runners around the world as a 'bucket list' race. People come from far away for a chance to run with some of the most renowned runners alive. The NY Marathon is not only a huge event for runners, it is also a highly attended event by spectators. I've read (and heard from friends) that running along this course is like being at a non-stop party. Wall to wall people for 26.2 miles, with spectators who cheer, support, encourage, wave & smile for 5-8+ hours of their Sunday. In fact, the city's continual support of the race is probably known to be the most supportive, most enthusiastic, and most prevalent in US Marathon history.
In the aftermath of Hurricane Sandy, many wondered how the NY Road Runners Club would be able to put on a race of this magnitude. Many wondered whether they should even try, considering the state of affairs in NYC. Watching the relief effort from afar, it seemed ridiculous to think they would proceed. However, due to the enormous expense and pressures involved with promoting this iconic race, the NYRR club (along with city officials) decided they would try. After all, racers had spent the last year qualifying & paying non-refundable entry fees & travel expenses in preparation for this event. This decision to hold the race was greatly criticized. Should emergency personnel be pulled from recovery efforts to staff the race? Should the funds used to supply food & water on the course be shifted to emergency efforts instead? There were many questions that begged consideration. In the end, just two days prior to the marathon, much too late in this marathoner's opinion, race & city officials ultimately cancelled the event. Had they cancelled it immediately after Hurricane Sandy, I would have grieved for the runners affected, but applauded the difficult decision. Doing it when runners were already en route to NYC seemed terribly inconsiderate.
I am continually amazed and honored to be part of a community (yes, runners form a community!) that pulls together. Imagine the money raised from the events thousands participate in each year. In 2012, there were approximately 5000+ people who raced marathons; many of the entry fees supported wonderful causes. In the same fashion that we race against each other but still pat a struggling racer on the back & give words of encouragement during a race, these NY Marathoners pulled together to provide support where needed most. Disappointed? You bet. Financially affected? Definitely. Willing to arrive in a city of devastation, scrap their dreams of racing an iconic marathon (possibly finding themselves without hotel accommodations because so many NYers needed shelter), these marathoners pulled together. They loaded ferries to Staton Island, gathered in Central Park, and spent their day doing what runners do best: supporting others. Bravo, Marathoners. May you kick asphault next year at the race! And thank you.
This blog post is dedicated to my friend, an amazing marathoner, Kristin, who was one of many who flew to NYC to find out the race was cancelled. I hope you have the chance to race there next year!
Clients and friends comment on my dedication to fitness. My dirty little secret? Staying motivated and consistent is HARD for me, too! Like most of you, there are weeks where my personal fitness goals take a backseat to my work schedule. Let's consider the 'bumps in the road' and how to get over them.
Know What Your Typical Barriers (Bumps!) Are.
Chances are, if you've had an interruption to your workout plans, that same interruption is likely to pop up again in the future. History repeats itself, right? Family demands, work schedule, and life's daily grind are generally predictable.
Plan for the Barriers to Occur Again. What will you do to stay consistent with your goals?
After work exercise that gets derailed by family responsibilities in the evenings can be solved by planning morning workouts. Of course, getting to bed on time & having early morning workout gear ready to go is key to success! Have some time at lunch? How about a lunchtime walk to clear the mind, get the blood flowing, and start the 2nd half of the work day renewed? Pack those running shoes into work! Feeling stressed about training time away from family? Invite them along for the ride - you can run while the family bikes alongside. Everyone wins! How about a family kickball game in the yard? Hiking at the local trail? Sneak in a walk/run at the track during kids' soccer practice? There are lots of ways to fit in exercise & healthy living while checking the family box. Heck, you might just inspire the rest of the family into a lifetime of healthy habits!
Don't Beat Yourself Up.
'Strive for progress, not perfection.' Whomever said this was a genius! No one's perfect! When you have a hiccup in your training - just get back on the horse. Bad week - no workouts? Weight gain this week? Big deal! You can't change the past, but you CAN change the future! What are you going to do the next week to ensure your success? Look where you started & notice how far you've come toward achieving your healthy goals. Put your energy into these thoughts, rather than looking backward at what didn't happen.
AND...break your biggest goal(s) into smaller, attainable steps. This will help you measure progress! Focus on reaching the smaller steps first. When you do - CELEBRATE your success! Post it on Facebook - you've earned those bragging rights! Book a massage for a little pampering. Buy that new outfit (or workout gear!) you've wanted. Building reward for progress into your goal plan is a way to stay motivated. AND THEN LOOK FORWARD. What's the next step? How you will you continue to be successful on your healthy journey?
Finding a peer group for healthy goals can be a great motivator. There are incredible groups online that offer FREE fitness/nutrition tracking, advice, and motivation from like-minded friends (Facebook -you can find my group under Northshore Fitness LLC - have you LIKE the page yet???, Twitter, sparkpeople.com, myfitnesspal.com, etc). Joining a health club or fitness group (ie running/walking group, hiking club, swim club, etc) is another great way to stay motivated (they offer social support, motivation, and accountability). Form a Facebook group for weight loss and invite your friends who have similar goals to join. Enlist other parents to walk around the track during sports practice. Find a lunch buddy to walk at lunchtime. Start a new family routine - family walk before or after dinner. Get a group of friends together and hire a personal trainer for small group training session (less cost, more fun!). There are so many ways to enlist the support of others to improve the possiblity of your success.
You CAN achieve your healthiest life. Plan for it and then go get it! Healthy Life = Happy Life!
Yours in Health & Fitness,
Nichole Sargent
My clients often hear me suggest "Let's mix up your workout routine!" Changing an existing fitness routine is a great way to stave off boredom and aid in motivation as you progress toward your healthy goals. It can also prevent fitness plateaus which can be barriers to your fitness success.
Sometimes clients are hesitant to change their routine. Some dislike the idea of being a 'newbie' at a class, others are worried they will be incapable of performing the exercises of the new workout. Some like the comfort of knowing what to expect and anticipating how they will be able to perform throughout the session. And what about those who have already achieved their fitness goals and want to maintain their current fitness level - should they stay with the status quo? Studies suggest not. Our brains/bodies are incredible machines that adapt to the training variables practiced. As we become more fit, our bodies work LESS to perform the same workouts. Changing our fitness routine challenges our bodies and allows us to achieve/maintain results.
As a marathoner, I have logged thousands of miles training for races. Instead of heading out for a run today, I walked my Trainer-Talk & attended my first indoor cycling class since my last triathlon - somewhere around 2006! I have to admit I was a little intimidated by all the cardio-loving riders as I entered the room for the first time. Guess what? It was one of the most fun, challenging, AWESOME workouts this gal has seen in a long while. Just goes to show, you CAN teach an old dog new tricks!
Review your workout routine & the results you're seeing (or not!). Is it time for a change? Grab a friend and head out for a new class at your local gym (everything's more fun with a friend). Make a bucket list of activities you'd like to try (hiking a favorite trail, weekend backpacking with the family, signing up for your first 5k, rollerblading with friends?) - then get out there and make it happen! You might just find another healthy activity you love.
Let's face it - the end of January can mark a particularly difficult time in maintaining motivation for our New Year's goals. Perhaps your goals were really BIG - going from zero to lightspeed overnight on January 1st. Or maybe you made vague goals that were hard to put into action. Or even, you started off strong, but aren't yet seeing the results you'd hoped would occur by month end. Regardless, NOW is the time to re-evaluate your goals, reorganize your approach, and recommit to what's important to you.
Take a look at your goals. Did you make specific & time bound goals (and are your goals realistic)? For example, 'I want to lose weight' is not the same as: "I want to lose 1-2 pounds per week over the next 6 months to achieve a goal weight of 150lbs." Review each healthy goal you've set. Be sure to follow the SMART rule. Your goals should be:
Specific (be concise - write 1 short sentence that is very specific of what you want to achieve)
Measurable (how will you know when you're making progress?)
Attainable (what specific actions do you need to take to achieve your goals? - write them down)
Realistic (are you willing/able to take the steps necessary to reach your goals?)
Time Bound (review the timeline in which you expect to achieve your goal- is it realistic? Break down your big goals into smaller ones - write down a timeframe to complete each step along the way. Be sure to REWARD yourself for each step you achieve toward your large goal!)
It's natural for motivation to fade over time. Remind yourself WHY you decided to make a healthy change. These reasons should be very personal - not just because you know you should or a healthcare provider told you to. WHY is this change important to you? What are the BENEFITS you have experienced (or will experience) from your change in behavior? Write your motivators down & keep them where you can see them daily (in your car, on your fridge, on the bathroom mirror)., on the fridger,
Don't be shy about making a healthy change! Shout your intentions from the rooftops, and enlist the support of everyone you know! Telling others what you're planning to do can help keep you accountable & allows your friends/family to support you every step of the way. Find a buddy - studies show exercising with a friend (and surrounding yourself with other healthy folks) dramatically increases your chance of success in weight loss & exercise adherence. Working with a certified personal trainer can also increase your chances of success. The trainer will give you customized workouts & nutrition information that will help you achieve your goals, keep you motivated, and hold you accountable to the goals you set (not to mention celebrate your success!).
Are you making steady progress toward your goals? Have you hit a plateau? Evaluate where you are, where you thought you'd be, and determine what works & what doesn't. Time for a change? Don't hesitate to make adjustments where necessary to stay on track (keeping in mind that it takes about 8-12 weeks to see real changes in body composition and/or weight loss). Whether you stay the course or try something new - be sure to focus on consistency in your routine.
Any progress toward your healthy lifestyle goals should be recognized! Rewarding yourself for goals achieved can be a great motivator! Celebrate each success on the way toward your biggest goals - you deserve it!
'When you feel like QUITTING, think about WHY you started.'
~Author Unknown
As a personal trainer/Mom of two growing boys, healthy nutrition is something I read about & practice on a daily basis. Many of my clients have kids and often ask me how I get mine to eat healthy snacks/meals. Try some of these tricks I've learned for healthy family nutrition (yes, even for those picky eaters!).
1. Walk the Talk.
If you want your kids to choose healthy food options, you need to model that behavior at home. What's your go-to snack item? Does it usually include fruits/vegetables/yogurt? Are you a carb craver or sugar-a-holic? How's your salt intake? At our house, the boys come home ravenous from school - and every day, it's the same question.....'What can I have for a snack?' I'm surprised they even ask, because the answer is always the same, 'Choose something healthy! Fruit, yogurt, or veggies.' They get occasional treats, too - chips in the lunchbox or candy from time to time - but the USUAL snacks/foods available to them are healthy. If the junk's not in the house, there's nothing to choose from but healthy alternatives! (That goes for you, too, Mom & Dad!)
Your kids will learn to like the foods that are readily available, easy to find/prepare, and that they see you enjoying on a regular basis. Monkey see, monkey do!
2. Slow down for a family meal experience.
Eating on the run is the #1 way to ensure you're likely not getting a healthy meal. I struggle with this during sports seasons - shuffling two guys to school/sporting events several nights a week can be a real challenge for family mealtime. Planning ahead and a little organization surrounding meals can make all the difference in family mealtime success. Make a grocery list before the week begins - be sure to include healthy dinner meals that can be made ahead. Try making big meals on the weekend, freeze, and warm to serve on busy weeknights. Have healthy snack options ready to grab and go for sporting events - you're much less likely to buy that corndog at the baseball stand if you & your kids have already had a healthy snack before the game! And if you MUST eat on the run, pick the healthiest option available. Lean sub sandwiches over fried fast foods are a great example of healthiest options.
3. Ban the 'Finish Your Plate' approach.
Kids are smart creatures! They instinctively know when their tummies are full. In fact, they're probably more in tune with appetite than adults are - over time we learn habits that allow us to walk away from the table feeling overstuffed. In general, kids will naturally stop eating when they are full. Allow your child to determine their portion size. At our house, our kids serve themselves. We have a rule of 'Take what you want, but want what you take' (thanks, Shelton View Elementary lunch ladies for teaching that powerful phrase!). They can always go back for 2nds, but this decreases the chance of overeating because they have a chance to finish their meal, and THEN decide if they need more food. When parents serve portions to children, we generally overestimate how much a child needs to eat (see note above, about leaving the table feeling overstuffed!). Worse yet, when we overserve our kids, they learn to eat more just because it's there.
4. Don't give up on 'rejected' foods.
Just because your child didn't like broccoli this week, doesn't mean he won't ever like it. Our kids have always been encouraged (ok, I'll admit we make them try at least a bite) of everything we're serving for dinner. We've never made special 'kid meals' for them - nor have we altered our family meals to suit kid preference. There are foods our boys are not fond of - but they at least try them each time they're offered - partly because they know we won't make them eat them if they do, and partly because as they've grown older, they've realized that sometimes it's how something's cooked that determines whether or not you like it, and sometimes your palate just changes and you learn to like something you thought you didn't! Parents often comment how lucky we are that our kids are not picky eaters. Here's a secret - I'm probably the most picky eater you'll meet! But I try new things regularly, and model that behavior in front of my kids so they see me walking my talk! Reintroducing foods on a rotating basis is a great way to get your kids used to a food in a non-threatening way. I've read before that it can take up to 15 times of reintroduction before a child learns to like a food - so keep at it! And remember that just like you, there will be a few foods that your child may never learn to like. As long as there are plenty of other healthy foods in their regular diet, no worries, they'll get the adequate nutrition they need.
5. My favorite kitchen mantra: 'I'm the Mom, not the maid.'
Our kids know that when Mom or Dad makes a meal - that's the meal. We're not making something other than that, and they'll have to choose at least portions of the meal to eat so they don't go hungry. On a few rare occasions, when we've cooked something really out of the ordinary, we have allowed our kids to make themselves something easy (and nutritious) to eat. And, we allow a choice of vegetables/fruits at every meal - with the caviat that they must choose at least 2 different kinds (often expressed as 'colors') at each meal. This gives them some control, and allows us peace of mind that they're getting the nutrients their growing bodies need.
7. Let your kids cook!
We instituted 'Kids Cook' nights at our house. It has been hugely successful not only in teaching our sons to cook for themselves, but in teaching them how to grocery shop on a budget & how to plan healthy meals. Kids are more likely to eat their own creations - after all, they chose the menu! We have a few simple rules with these nights - Mom gets to review the menu as it's being planned - ensuring that all food groups are represented, and they have to eat whatever they make. This family ritual soon became a favorite for both kids and parents at our house - give it a try at yours!
8. Control snacking.
At 8 & 11, our kids are certainly old enough to make their own snacks and to determine when they're hungry. Regardless, they have to ask before they snack. We always let them have something when they're hungry, of course. But just the process of asking before eating makes them think about their food choices & keeps us parents in the loop of what's being consumed (and how much). It's a rare occasion when we let our kids munch in front of the TV or video game (in fact, TV and video game time is pretty minimal around here) - and generally we ask our kids to sit down at the island counter or table to eat. This prevents mindless eating - where you eat more than you think. By doing this, we're teaching our sons that eating is something you do with thought - it's not something you do on the run, while vegging out doing something else, etc...
Teaching your kids proper eating habits at a young age will help them maintain a healthy weight, learn healthy eating patterns, and give them the ability to make informed, healthy meal choices as they grow into adulthood. And by following a few of these rules ourselves, we ensure we'll be healthy enough to live a long time to witness it.
'Cheers' to your healthy family meals!
My sincerest thanks to Faith Community Church & the many people who came out last night for our event to raise funds for local holiday giving programs. In just a short 1.5 hours, we danced, laughed, sweated, and raised over $200 for two local Holiday Giving Programs. These dollars stay right here in Edmonds, helping families in need this holiday season.
If you couldn't attend the event, there's still time to donate to the cause! Contact April Haberman at Faith Community Church Edmonds for more information.
And for those of you who joined us last night - THANK YOU! Your generosity, energy, and kindness touched my heart greatly!
Wishing you the healthiest of holidays!
For most, the last quarter of the calendar year (beginning with Halloween) marks a season filled with family, celebration, and (let's face it) FOOD. It's a cultural norm for Americans to celebrate holidays and special occasions sharing food with those we love. For many Americans, it also marks the beginning of a weight gain slide that can add up to an average of 5-7 pounds per year! Yikes!
What can you do to prevent weight gain over the holidays? BE AWARE. The first step to combatting weight gain is to be cognicent of what you're eating. Does that mean you can't eat Grandma's pumpkin pie? Of course not! It means that if you eat Grandma's pumpkin pie, you better not skip your workout that day! Balance your diet with exercise so that you're burning calories and staying on your recommended daily intake to maintain your weight.
Another tip for maintaining your weight over the holidays is to MINIMIZE TEMPTATIONS. In our house, once Halloween is done, the candy is in the garbage. Yup, incredibly wasteful - but better wasted than consumed (all that sugar is terrible for your teeth as well as your weight!). I purposely wait to make treats for potlucks and holiday celebrations until right before the event, and I never bring the leftovers home. Just keeping the junk and high fat foods less available means you'll consume less of them. It makes sense!
Remember that alcohol contains almost as many calories/gram as fat! If you're going to drink, choose your beverage wisely - drinks with sugary mixers will pack on the calories faster than drinks without. And of course, never drink and drive!
Remember that the holiday season is for enjoyment. Don't deprive yourself of the things you love to eat - instead be aware of what you're consuming, how much your consuming, and how often you're exercising. Using an online food/exercise journal can help keep you on track throughout the holidays. One of my favorite FREE online sites is www.myfitnesspal.com. You can track nutrition, exercise, and even take part in holiday challenges and find support in an anonymous online community. Their easy to read bar graph which shows your daily caloric consumption & caloric expenditure (exercise) goals/progress is a great motivator.
LASTLY, schedule workouts and stick to them! Not only does regular exercise keep your body healthy, it releases stree-reducing hormones that are proven to help you maintain more energy & sleep better! Have a back-up plan for when holiday schedules interrupt your usual exercise sessions. Vacationing? Take some resistance tubes in your suitcase for strength training (or do body weight exercises instead, and/or find a local gym that will let you join with a temporary membership or pay-by-the-class)! Pack your gym clothes in your car so you're sure to sneak in a lunch-break walk or so you're likely to stop at the gym on your way to/from work. Family gatherings are a great time for family walks, hikes, etc. Form a neighborhood touch-football team (multigenerational can be fun!) and hold an annual Thanksgiving Turkey Bowl! There are so many ways to enjoy an active holiday season with family/friends - you just have to be creative. If you find you're not able to stay on track alone - it's a great time to team up with a certified personal trainer who will not only hold you accountable, but will motivate you to achieve your healthiest self!
It's also a terrific time to try out new fitness classes - generally speaking the 'fitness rush' happens in January & classes are packed. If you try fitness classes before the end of the year, you'll be able to find your comfort zone in a smaller group & have an easier time getting to know the instructor. And while you're at it, don't forget to try my Edmonds City Parks Zumba classes (Tues/Thurs, 10-11am, 700 Main Street, Edmonds) and my Harbor Square Athletic Club Total Body Conditioning class (Thursdays, 8-9am, Edmonds). These classes are FUN & a great way to stay (or get) in shape!
And if you're considering keeping that Halloween candy around, be sure to check out this link which gives the nutritional breakdown for many popular mini-size candies!
Wishing you the healthiest & happiest holiday season!


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Search Tags: Carol Browner
Did White House consider ousting Chu at Energy?
Top officials at the White House circulated a plan calling for the ouster of Energy Secretary Steven Chu and other top Energy Department officials as the administration braced for a political storm brewing over the failing solar energy company Solyndra
Tags: Energy , Steven Chu , Solyndra , Pete Rouse , Ray Mabus
Hiding Problems at Federal Agencies
The federal government has developed a disturbing practice of cleverly hiding information.
Tags: Lurita Doan , Barack Obama , CBP , San Ysidro Port of entry , Jayson Ahern , GSA , defense , DoD , contracting , SIGAR , Special Inspector General for Afghanistan Reconstr , Susan Collins , Claire McCaskill , Tom Coburn , education , Dick Durbin , NTEU , EPA , Energy , Commerce , OPM , TSA , SBA , stimulus , small business , State , Treasury , Freddie Mac , Fannie Mae
Czars, Czarinas and Czardinesoh my!
Czars were once, perhaps, a great idea. Past czars had enormous clout. Unfortunately those days are long gone.
Tags: czars , Lurita Doan , Barack Obama , Senate Judiciary Committee , Gil Kerlikoske , Ken Feinberg , Van Jones , Kevin Jennings , Mark Lloyd


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Tag Archives: Ilyse Hogue
How are "crisis pregnancy centers" funded?
By Alexandra | Published: August 9, 2013
TweetNARAL president and overall BAMF Ilyse Hogue published a piece in the Nation yesterday calling out "crisis pregnancy centers" (CPCs) for what they really are: traps to obstruct pregnant people from accessing abortion care. As we've written about before, these centers dishonestly advertise to those considering termination, pretending to be abortion clinics. Employees then dissuade [...]
Also tagged CPCs, crisis pregnancy centers, NARAL, pro-life | Comments closed


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Once again, judges Frederick A. Schurger and Patrick R. Miller, along with Sheriff Shane Rekeweg, addressed the Adams County Council this week regarding the ongoing issues with security in the courts. The result was an agreement to add an additional security officer.
Schurger told council members that even though there have been several studies done about possible solutions, so far there has been no action.
Albert Edwin Koehler, 80, of Berne, passed away at 2:15 a.m. on Thursday, May 17, 2012, at the Swiss Village Retirement Center, in Berne.
He was born on Sunday, May 08, 1932, in New Albany, Indiana.
He married Barbara Sue (Zonker) on Saturday, November 15, 1980, in Berne.
Mr. Koehler retired in 1994 from teaching. He taught at South Adams from 1964 to 1967 and at Jay County from 1968 to 1994. He was a graduate of Purdue University.
Carl L. Lichtenberger, 79, of rural Decatur, died on Wednesday, May 16, 2012, at Van Wert Inpatient Hospice Center.
Carl was born in Van Wert County on May 27, 1932, to the late William H. and Ina M. (Finkhousen) Lichtenberger.
On April 18, 1954, Carl married Annabelle M. Shaffer.
Carl was a member of the formal Decatur Missionary Church and attended Mt. Zion U.B. Church in Bobo.
Junk in your yard? Grass not mowed? Dilapidated vehicle out front ... or in the back yard?
If so, you're probably going to be getting a visit from city officials in the near future, and this time — thanks to an amendment to the city's trash and debris ordinance approved on Tuesday night by city council — you're not going to be able to ignore the warning without being subject to penalties.
A lengthy prison sentence was handed out by Judge Fredrick A. Shurger late last week to Decatur resident Deborah L. Delong.
According to court records, Delong, 49, had earlier pleaded guilty to two counts of forgery, each a class C felony, and one count of exploitation of an endangered adult, a class D felony.
The Homes for Wounded Warriors Program has announced that an Armed Forces Day benefit will be held Saturday from noon-9 p.m., at the Wet Spot Bar in Decatur to help raise money for the program.
The benefit will be an outdoor event on the street for all ages and will include the American Legion color guard, live music, a corn hole tournament, kids games, tip boards and raffles.
17-IHSAA Tennis Sectional at Norwell, 4:30 p.m.; IHSAA Boys Track Sectional at Wayne, 4:30 p.m.; BELLMONT-Baseball at Jay County, 5 p.m., Softball at Bishop Dwenger, 5 p.m.
18-IHSAA Tennis Sectional at Norwell, 4:30 p.m.; ADAMS CENTRAL-Baseball at Blackhawk Christian, 5 p.m.; SOUTH ADAMS-Softball at Snider, 5 p.m.
Gilbert Paul Blomenberg, 94 of Seward, Nebraska, died May 13, 2012 in York, Nebraska.
Gilbert was born on January 20, 1918, to Martin Conrad and Esther Johanna (Preuss) Blomenberg at Lutheran Hospital in Fort Wayne.
Shortly after his baptism, his parents moved to the Blomenberg farm located near Zion Evangelical Lutheran Church, Preble Township, between Decatur and Poe, to reside with his paternal grandparents, Friederich and Wilhemine (Witte) Blomenberg.
FORT WAYNE— A day removed from a stunning 1-0 upset from East Noble, the Braves vented their frustrations on the lowly North Side Redskins in a 14-5 rout on Wednesday night during a non-conference battle.
The loss to East Noble put a damper on the Braves' NHC hopes, but Bellmont is not faltering as their main goal has always been a sectional title and beyond. The win against North Side was just another stepping stone for the heavy hitters in the Braves' lineup who are now hungry for playoff baseball.
Carl Lichtenberger, 79, of Decatur, died Wednesday at the Van Wert Hospice Center.
Arrangements are pending at Haggard-Sefton & Hirschy Funeral Home.


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Hello guys I'm alive. This is Baler. I miss it like an old lover. I'm starting to wonder if work-life balance is just a myth.
Spent the whole day trying to edit photos from our Baler trip a few weeks back. Did about five batches but idk nothing seemed to work. Couldn't find the right treatment. I'm getting rusty. Hopefully I'll get to it this week. Will prolly delete this when I post the full set from Baler. For now, I sleep. Much love, bitches.
"Oh, I don't mean you're handsome, not the way people think of handsome. Your face seems kind. But your eyes - they're beautiful. They're wild, crazy, like some animal peering out of a forest on fire."
Charles Bukowski
It's so weird that I find myself enjoying these underground hiphop gigs. I didn't even know there is a decent hiphop scene and following here. This is all so new to me.
Realigning priorities. Work-life balance is a choice.
Little India, Singapore (2012)
Obligatory feet shots.
KR version here
Singapore, 2012
Bugis Street, Singapore (2012)
We used to post online what happened to us during the day. Now we spend our days talking about things that happened online. Ain't that funny.


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AVSD OEM Mirror 1
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- AARP - http://blog.aarp.org -
This Week in Boomer History: President Mandela … First in Space … 'Vast Wasteland'
Posted By Steve Mencher On May 4, 2014 @ 2:00 am In Bulletin Today | No Comments
[1]Notable events from our shared experience
South Africa's newly elected parliament chooses Nelson Mandela to be the country's first black president on May 9, 1994, four years after his release from prison. He had been serving a life sentence on charges of sabotage and conspiring to overthrow the government.
Alan Shepard becomes the first American to travel into space on May 5, 1961.
On May 9, 1961, newly appointed FCC chair Newton Minow invites members of the National Association of Broadcasters to observe a full day of TV. If they do, he says, they'll visit a "vast wasteland."
>> Sign up for the AARP Leisure Newsletter [2]
Reggae musician Bob Marley dies of cancer at age 36 on May 11, 1981. In December 1999, Time magazine names his 1977 Exodus recording Album of the Century.
On the way to winning the Triple Crown, Secretariat wins the Kentucky Derby May 5, 1973. His record time of 1:59.4 still stands.
Born May 8, 1964, Melissa Gilbert becomes a TV star at age 9 as Laura Ingalls on the NBC series Little House on the Prairie (1974-83). Her sister, Sara Gilbert, is 13 when she is cast as Darlene in the hit sitcom Roseanne (1989-97).
>> Get travel discounts with your AARP Member Advantages. [4]
A jury of architects and sculptors on May 6, 1981, unanimously selects a design by Maya Lin, 21, for the Vietnam Veterans Memorial over 1,420 other entries.
Let us read This Week in Boomer History to you:
[6]Visit Boomers, the Generation That Changed the World [6] from AARP.
Visit and contribute to our Boomer Tumblr [7].
Credits – Nelson Mandela: Alexander Joe/AFP/Getty Images; Vietnam Memorial: Hu Totya – Wikimedia
Music - Test Drive: Zapac via ccMixter [8]
Also of Interest
See the AARP home page [13] for deals, savings tips, trivia and more
Article printed from AARP: http://blog.aarp.org
URL to article: http://blog.aarp.org/2014/05/04/this-week-in-boomer-history-president-mandela-first-in-space-vast-wasteland/
URLs in this post:
[1] Image: http://blog.aarp.org/wp-content/uploads/2014/04/620-south-african-president-nelson-mandela.jpg
[2] >> Sign up for the AARP Leisure Newsletter: http://www.aarp.org/online-community/people/subscribeFromEmail.action?id=28336&intcmp=ILC-EMAIL-SUB-LISR
[3] Image: http://www.youtube.com/watch?v=74Usj3K4oZ0
[4] >> Get travel discounts with your AARP Member Advantages.: http://discounts.aarp.org/travel/index/uSource/HCTN?intcmp=AE-BL-TRV-DISC
[5] Image: http://blog.aarp.org/wp-content/uploads/2014/04/1280px-Vietnam_Veterans-Hu-Totya.jpg
[6] Image: http://www.aarp.org/politics-society/history/boomers/
[7] Boomer Tumblr: http://boomersat50.tumblr.com/
[8] Test Drive: Zapac via ccMixter: http://ccmixter.org/files/Zapac/26047
[9] This Week in Boomer History: Kent State … 'Hair' … Spam … Amtrak: http://blog.aarp.org/2014/04/27/this-week-in-boomer-history-kent-state-hair-spam-amtrak/?intcmp=AE-ENDART1-BL-REL
[10] 7 Things You Should Never Say to Customer Service: http://www.aarp.org/money/budgeting-saving/info-07-2008/seven_things_never_say.html?intcmp=AE-ENDART2-BL-BOS
[11] Fight fraud and ID theft with the AARP Fraud Watch Network.: http://www.aarp.org/money/scams-fraud/fraud-watch-network/?intcmp=AE-BL-ENDART-ADV-FWN
[12] Join AARP: https://appsec.aarp.org/MSS/join/application?keycode=U9ZTPH9&intcmp=AE-ENDART3-BL-MEM
[13] AARP home page: http://www.aarp.org/?intcmp=AE-ENDART3-BL-HP
Click here to print.
Copyright © 2013 AARP. All rights reserved.


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You may reach us at (800) 468-7859.Truly Nolen's click to call service is available every day between the hours of 8:00 AM and 8:00 PM local time.


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I can't stop watching this. BEST. EVER.
To celebrate the exciting return of Arrested Development, a few of us greeting card artists put our heads (and pencils) together and whipped up a (fake) mini-line of greeting cards that anyone can download and print out for free!
It's super easy! Download the high-res files here. They even come with a dotted line for the fold and should print easily to your basic home printer.
And if you like them, please share them to your heart's content!
The Artists:
When my friend changes her job on Facebook to "being a mommy"
(Source: blog.brooksandfalotico.com, via amandaonwriting)
well played, white house
(Source: franfinethesecond)
cabinetofoddities asked you:
This question is for Al Madrigal! So my boyfriend does some stand up and considers himself an innovative, out-of-the box comedian. Today he told me about a (very) out-of-the-box bit he wants to do and I casually mentioned I didn't think it would work. The next thing I know, he's having a drama queen meltdown, telling me I'm so unbelievably negative and critical and just overall the worst. Please explain how a passing comment could evince such a total overreaction?
Just tell him to quit acting like a baby & in the future not to run his half baked ideas by you and let you know after he works it out. That's what my wife says to me.
colbertfan asked you:
For Al: What's the weirdest thing that's ever happened to you behind the scenes at TDS?
Weirdest and Coolest - Colbert popped into my office, a former storage closet, for 20 minutes to chit chat.
girl4042 asked you:
Al Madrical: If you were to train me for four weeks for a stand-up comedy competition or a major audition, and had 2 million dollars on the line, what would the training look like? What if I trained for eight weeks?
Did you ever see Rocky 4? It'd look like the opposite of that.
- - -
That's it for this installment of Ask a Professional Comedian. Many thanks to the great Al Madrigal for participating and to all of you who sent in questions!
Al Madrigal: Why Is the Rabbit Crying premieres tomorrow at 11/10c.
Happy 88th birthday to the Great American Novel.
Reading Den
(via nbcparksandrec)
Here is one of the letters a child wrote to President Obama asking him to take action on gun control.
(via npr)
Daniel Day-Lewis
that smile. love.
(Source: preciously--me, via awelltraveledwoman)
Peter Pan was determined to grow up and become a man. His first step: Stop hashtagging words aloud in conversation.
tips for the peter pan in your life
"…Matthew proposes to Mary a second time when they're standing in the snow. And they finally kiss and rejoice and this scene is more satisfying than most things in life. You could eat ice cream while having an orgasm on a private island populated by adorable kittens, looking up at white doves flying above you in the shape of a heart, and it would be just about as satisfying as that scene of Mary and Matthew kissing and professing their love for each other in the snow."
(Source: 366sketchbook, via amandaonwriting)
New York City, NY | December 29, 2012 Depressed Alien wallflower. #photography #photojournalism #documentary #iphoneonly #mobilephotography #streetphotography #bw #blackandwhite #alien #costume #timessquare #nyc #newyork (at Times Square)


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We recently bought a 1941 Colonial home that has a retro style checkerboard flooring in the kitchen. The kitchen needs some updating. I am thinking of putting in stainless steel appliances and a farmhouse stainless steel sink etc. I am looking for ideas. I was thinking of painting it a lime green. I was also thinking about getting rid of the checkerboard flooring (but it is growing on me). I was thinking of wood floors that match the hardwood floors in the remainder of the house. Please all ideas are welcome.


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725 reviews
By installing you agree to the Terms of Use and other terms
PublisherMicrosoft Corporation
More from Microsoft Corporation
Download size2 MB
Last updated8/25/2014
Works with
- Windows Phone 8.1
- Windows Phone 8
- Windows Phone 7.5
App requires
- appointments
- contacts
- location services
- maps
- music library
- photos library
- media playback
- microphone
- data services
- Proximity
- push notification service
- movement and directional sensor
- speech
- web browser component
- HD720P (720x1280)
- WVGA (480x800)
- WXGA (768x1280)
- phone identity
- video and still capture
- photo, music, and video libraries
- phone dialer
- camera
- gyroscope
- compass
- bluetooth
*Not available for all phones Learn more
Supported languages (1)
English (United States)
Create apps on your phone, share them with other people! Create fun games and automate recurring tasks. You compose programs by tapping on the screen. Query the phone sensors, send web requests, and manage your data in the cloud. Update v3.3: - Bug fixes - in particular for back button WP 8.1 Update v3.2: - New interactive tutorials - Cloud data makes it easy to share data with other people and across your own devices Update v3.1: - Pin to start, enhanced tiles that can cycle through pictures - Bluetooth support - Radio support (only available on some phones) - Debugger, profiler, code coverage, unit tests, crash reporting Update v3.0: - Unified editing and execution environment with the TouchDevelop Web App on http://www.touchdevelop.com --- that means you can edit and run your scripts on other devices in a browser - Create awesome UIs with pages and boxes - Authenticate web services with OAuth v2.0 - Access to NFC via the tags singleton - Use built-in speech engine of Windows Phone - Export your scripts as apps and submit them to Windows Store and Windows Phone Store - Upload your own pictures and sounds to use them in your scripts Features added in previous updates: - Access to accelerometer, location, maps, translation services, web search, share on Facebook or Twitter, and more - Take screenshots, write comments, compete on leaderboards - Code synthesis: When you search for available commands, just say what you want to do, and TouchDevelop will try to write the script code for you - Fast game and physics engine - Get push notifications when someone does something related to your scripts - Define custom structured data types, objects, tables - Create and reuse code with libraries
10/24/2014A very great app, it's an app that you make apps with!!! This is amazing☺
10/23/2014Needs Win JS integration
10/16/2014********* piece of buggy ****.
10/3/2014Does not load anymore on 8.1 😒 (Nokia 920)
9/30/2014Too much crash. Also I could not give name a function I wrote. Scrollviewer also do not working properly, it sliding and tap event is not correctly positioned such asbwhen I tap a line to change the code another line takes the tap event so i can not click the line i want
9/23/2014Will not start on Lumia 1520.
9/23/2014Excellent idea, but half of the stuff doesn't work on my Lumia icon. When I run the tutorials I just get a white screen.
9/20/2014Would not fully load on my 635...
9/19/2014Best app for development


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Campsite overlooking Edison Lake - Pacific Crest Trail
Campsite overlooking Edison Lake - Pacific Crest Trail
First Light at Mesa Arch
Booty Brewish
It cracks me up whenever I see articles titled "Lose 10 pounds in 3 easy moves", "7 days to a healthier you" or "5 rules to early retirement" – but that's the mentality that permeates our culture right now – we want everything to be instant and effortless.
Whatever is it that you want - whether it is a better job, a fitter body (e.g. Beyonce's bootylicious butt), a fruitful relationship (see Twitter #ThingsLongerThanKimsMarriage), a comfortable living, YOU HAVE TO PUT IN THE DAMN WORK. And no, you can't short-circuit by doing the min-efforts/max-results compact version of things. If you want to get there, you have to go full-on and all-in. Heaven doesn't shower its doze of fortune to a handful of selected favourites - winners are those who persist – and God knows how many times they got slapped in the face before they made it.
Instant coffee hasn't killed the art of coffee brewing - quite the contrary, it has actually inspire the revival to the grinder. Lesson? Anything that's worth it takes time.
Above the modern quest for quick-fixes and instant gratification, there will always be a natural and inherent desire for the authentic over the synthetic, and a preference for the full-brew over the condensed.
Things that have taken time to build are those that could weather the storm. Success is the result of focused endeavour. If you want it - god sake, WORK IT!
Whatever you are physically…male or female, strong or weak, ill or healthy—all those things matter less than what your heart contains. If you have the soul of a warrior, you are a warrior. All those other things, they are the glass that contains the lamp, but you are the light inside.
—Cassandra Clare (Clockwork Angel)
From props to stars - lamps take centre stage.
By Norwegian artist Rune Guneriussen
(via coralite)
This photo brings back so many fond memories… Uhmmm! :)
Oxford, England
(via landscapelifescape)
Let's not let anyone tell us that the Internet is going to murder the book, because the automobile has yet to murder the bicycle. The book, like the bicycle, is a perfect invention, and perfection dies hard. - William Giraldi
Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven't found it yet, keep looking. Don't settle. As with all matters of the heart, you will know when you find it.
—Steve Jobs
The woman who follows the crowd will usually get no further than the crowd. The woman who walks alone is likely to find herself in places no one has ever been.
—Albert Einstein
You see, I want a lot.
Maybe I want it all:
the darkness of each endless fall,
the shimmering light of each ascent.
So many are alive who don't seem to care.
Casual, easy, they move in the world
as though untouched.
But you take pleasure in the faces
of those who know they thirst.
You cherish those
who grip you for survival.
You are not dead yet, it's not too late
to open your depths by plunging into them
and drink in the life
that reveals itself quietly there.
—Rainer Maria Rilke, The Book of Hours


text:
Choose how you want to receive Marie Claire � available in print or on your iPad
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All the latest Pink news and pictures
Pregnant Lily made the 5,000-mile journey to appear on stage with Pink for a secret show - with daughter Ethel in tow
The singer and hubby Carey Hart welcomed their new arrival yesterday � find out what they�ve caller her here
The delighted star told US chat show host Ellen she�s �eating for two these days�
The star crashed into a barrier during an aerial acrobatic routine, after stage hands failed to fit her harness correctly
Style nightmare! Shakira and Pink's matching MTV VMA style
See Pink at the MTV Video Music Awards
Pink-Stella McCartney A/W 2009-Paris Fashion Week
Who won what at the MTV Europe Music Awards?
Sustainable jewellery from Leju
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Address:11020 Prairie Brook Rd Omaha, NE 68144
Hours of Operation:10:00 AM - 6:00 PM Sunday 9:00 AM - 10:00 PM Monday-Friday 8:00 AM - 8:00 PM Saturday
(402) 933-3689
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I have been asked to put his on certain machines in one school. I have downloaded the software and it is an .exe application.
Has anyone repackaged this to an msi. I want to deploy this through GPO and wondered if anyone one else uses it or had deployed it?


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I am passionate about fitness and living a healthy lifestyle. I enjoy spending time with my family and friends, working out, cooking, traveling and trying new things. My personal favorites about Anytime Fitness Lafayette are the motivating and team culture between staff and members. We INSPIRE each other to be better than we were the previous day!
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Miami was playing the second of back-to-back games and were missing the services of Dwyane Wade. The Heat has shown a tendency to start games without a sense of urgency. Orlando was well-rested, off since Saturday. All signs seemed to indicate it would be a long night for LeBron James and company.
Not this time and not for this version of the Heat.
Miami started off the game a perfect 7 for 7 on all field goal attempts, would relinquish the lead only once and ripped the nets from long-range to rout Orlando, 120 – 92.
The Heat fielded its sixth different starting lineup this season and Chris Bosh picked up two quick fouls on very questionable calls. But James Jones, starting in place of Wade, and Shane Battier each hit a three-pointer as part of an early 16 – 0 run. Seven different Miami players hit from long-range during the game, knocking down an unreal 62.5% (15 of 24) from beyond the arc.
Orlando was unfazed by the early deficit and went on a hot streak of its' own. Arron Afflalo hit four three-pointers and finished the first quarter with 14 points, helping narrow the lead to 5. Jameer Nelson (17 points for the game) shot with confidence, hitting several shots from well behind the three-point line. Behind this long-distance barrage, the Magic actually took a 1-point lead in the second quarter.
But Miami started the second half with a vengeance, combining deadly shooting with constricting defense and outscoring Orlando 36 – 24 in the third quarter. Jones added 14 points (finishing with 17) and Miami pushed their lead to a comfortable 17 points.
The Heat followed a recent trend of keeping the second unit on the floor to close out the game and it did so with a flourish. Ray Allen, Norris Cole and Roger Mason, Jr. all hit from downtown, and Michael Beasley shrugged off a slow start to finish with 14 points.
Orlando wasted an impressive effort by Afflalo, who led all scorers with 30 points including 7 of 9 three-pointers. The Magic simply did not get consistent contributions from the rest of the team. Rookie Victor Oladipo, starting at shooting guard, showed explosive athletic ability and finished with 20 points, although most of those came in the fourth quarter when the game was already decided. Nikola Vucevic, the Magic center that grabbed a franchise-best 29 rebounds against Miami last season, was a non-factor, fouling out with only 6 points and 6 rebounds in 23 minutes.
Miami continues to find new ways to beat opponents, extending their win streak to 5 games. LeBron James finished with 21 points, 6 rebounds, and 7 assists but never seemed to completely take over the game in his own inimitable way. It will be interesting to see what the Heat can do on Saturday when they take on the Magic again at the American Airlines Arena and with a well-rested Wade expected to be back in the lineup.
Remember, for the best deals on all Miami Heat tickets for the entire 2013-14 NBA schedule visit TiqIQ.com.
Tags: Miami Heat


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The Women's World Cup Final was one of the best riveting football matches I have ever watched. I once heard someone say that football is the beautiful game because every goal feels like a miracle, but with that beauty comes pain and heartache as the game can also rip your guts out. I dare anyone to watch this match and be bored. It was simply high-drama from start to finish and not with diving theatrics or horrible fouls (i.e. see last year's Netherlands vs Spain Men's final), it was exciting because Japan and the United States both played the game of their lives. Next time anyone says football is a boring game, just punch them in the face.
While United States looked the more commanding side for most of the match, Japan capitalized on every chance and every US misstep. Lead by the amazing Homare Sawa (winner of tournament MVP), Japan never gave up and was relentless in its pursuit of goals. They played their game and simply broke the US down when it mattered. They wanted it more. Perhaps, they felt an obligation to a nation that has been through some much. It was reported that Japanese head coach Norio Sasaki showed his players images of the devastation of the Earthquake and tsunami before the match, perhaps to remind them of what was lost, perhaps to remind them that this was just, after all, a game and to play for themselves and for their people.
The United States simply failed to capitalize on chances time and again in the first half and that came back to haunt them. Yet, these ladies have nothing to be ashamed of. Alex Morgan's goal was a beauty (and being the youngest player in the squad, she will bring us joy for years to come) and Abby Wambach proved she is best at scoring when it matters.
The other big winner here is football .. err.. soccer in America. I hope this translates to more interest (money) in soccer. When played just right, football can be the most thrilling sport on Earth and this game was proof.
金色の野に~ 澤さん
When played just right, football can be the most thrilling sport on Earth and this game was proof.


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Department of Educational Research, County South,
Lancaster University, Lancaster LA1 4YD, UK
Tel: +44 (0) 1524 592685 E-mail Enquiries
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The Centre for Technology Enhanced Learning is the research and evaluation centre for technology enhanced learning within the Department of Educational Research. Find out more about what we do.
Forthcoming conferences with Centre members on organising or programme committees:
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McAfee error800a01a8
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Roxane Gay on unlikeable women, and stories worth reading
The most uncomfortable aspect of Gone Girl is the book's honesty and how desperately similar many of us likely are to Nick and Amy the ways they love and hate each other. The truth hurts. It hurts, it hurts, it hurts. When we finally begin to see the truth of Amy, she says, of the night she met Nick, "That night at the Brooklyn party, I was playing the girl who was in style, the girl a man like Nick wants: the Cool Girl. Men always say that as the defining compliment, don't they? She's a cool girl. Being the Cool Girl means I am a hot, brilliant, funny woman who adores football, poker, dirty jokes, and burping, who plays video games, drinks cheap beer, loves threesomes and anal sex, and jams hotdogs into her mouth like she's hosting the world's biggest culinary gang bang while somehow maintaining a size 2, because Cool Girls are above all hot. Hot and understanding… Men actually think this girl exists. Maybe they're fooled because so many women are willing to pretend to be this girl."
This is what is so rarely said about unlikable women in fiction — that they aren't pretending, that they won't or can't pretend to be someone they are not … [Amy] doesn't give in to that temptation to be "the girl who likes every fucking thing he likes and doesn't ever complain." Unlikable women refuse to give in to that temptation. They are, instead, themselves. They accept the consequences of their choices and those consequences become stories worth reading.
In Buzzfeed. I finished Gone Girl last week, and this was the best part about it (worst: that unsatisfying as fuck ending).


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Get Your Light Sabers Handy For The Star Wars Rebels Teaser
Lucasfilm has FINALLY debuted their teaser for the much anticipated animated series Star Wars Rebels.
The series is set between the events ofEpisode III andIV, which spans almost two decades. It takes place in a time where the Empire is securing its grip on the galaxy and hunting down the last of the Jedi Knights as a fledgling rebellion against the Empire is taking shape.
Star Wars Rebels will be produced by Lucasfilm Animation, featuring many of the key talents that made Star Wars: The Clone Wars. It is scheduled to premiere in fall 2014 as a one-hour special telecast on Disney Channel, and will be followed by a series on Disney XD channels around the world.
Check out the teaser below.


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even the losers
We were upstairs at Belmont race track (we were at a party) heading over to watch a race when I spotted this old man sitting on a bench by himself, studying the horses.
It made me sad for a lot of reasons, the least of which is there is just something profoundly depressing about the grandstand of a race track in general. Everywhere you look, there are people - most of them alone - with the lines of hard lives etched in their faces and a vague sadness in their eyes. They spend their entire day chasing good money after bad, hoping that the next race will be the one that nets them enough money to pay the rent or at least get them another drink. If they lose that race, then they have to spend more to recover that money. If they win the race, the adrenaline of the win hits them and they need to go back again and build on that euphoria. People rarely go home from the race track any richer than when they got there.
It's a depressing thing to watch, and it's maybe more sad for me because I have known that life - not myself, but someone else in a life I am many years removed from - but I can't help but look at this man in the photo and know. What it's like to go home and shut yourself from the world while you study and memorize until you think you have it all figured out and then you go to the track or OTB or call your bookie and when all your addition and theories fall apart on the last 1/4 mile of the race, you go back to your pencil and paper and do it all again.
Eventually the money dries up and you find yourself still sitting at the race track, going through discarded betting slips in the hopes that someone threw away a winner by mistake. If you can't make your own fortune, maybe you can make one off the misfortune of others.
But it never does work out that way. You'll just end up a lonely man spending a beautiful Saturday afternoon on a bench in a race track, wondering if your careful calculations will pay off this time.
Another day in the life.
belmont park
Posted 2 years ago
40 notes


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The Other Side.
In the spirit of finishing my last exam!
Can you figure these out? Made them for my Digital Media class.
Sometimes we all get a little frustrated.
Coffee Addiction.
My day at Sheridan. I wasn't able to take many pictures, but these are the ones I got. Everything was amazing though. Can't wait to apply next year.
High four?
Made from pure imagination. Kelzato. The new planet.
© Fresh Perception 2013–2014
Observer theme by Zack Sultan


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Description: Nursery Rhymes- 1 little 2 little Indian- with Lyrics
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Get the Storybook/Music Video iOS App here: itunes.apple.com Get the song here: supersimplelearning.com Visit our website: www.supersimplelearning.com We'd love to hear from you! Facebook www.facebook.com Twitter: www.twitter.com Google+: gplus.to Pinterest: pinterest.com Twinkle Twinkle Little Star lyrics: Twinkle, twinkle, little star. How I wonder what you are. Up above the world so high, Like a diamond in the sky. Twinkle, twinkle, little star. How I wonder what you are. This video was created as a thank you to everyone for helping us reach 100000000 views on YouTube. Twinkle Twinkle Little Star had long been our most requested song, and we were really happy to record the song with one of our students, Nagi. We hope you like it! A special thanks goes out to Nate at Fuzz Animation for the amazing animation. Please subscribe to the SuperSimpleSongs channel for a mix of classic kids songs (ABC Song, BINGO, Ten In The Bed, Rain Rain Go Away, Row Row Row Your Boat, Eensey Weensey Spider, Hickory Dickory Dock, etc.) and originals made SIMPLE for emerging speakers. Copyright Super Simple Learning 2010
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Watch this numbers song for children "One Two Buckle My Shoe" nursery rhyme. Lyrics: One, Two - Buckle my Shoe Three, Four - Knock on the Door Five, Six - Pick up Sticks Seven Eight - Lay them straight Nine Ten - A Big Fat Hen Eleven Twelve - Dig and Delve Thirteen Fourteen - Maids are Courting Fifteen Sixteen - Maids in the Kitchen Seventeen Eighteen - Maids are waiting Nineteen Twenty - My plate is Empty!
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The popular nursery rhyme "12345 Once I Caught A Fish Alive" Lyrics: 1 2 3 4 5 Once I caught a fish alive 6 7 8 9 10 then I let it go again Why did you let it go? Because it bit my finger so Which finger did it bite? This little finger on my right Download Hooplakidz Songs on iTunes: itunes.apple.com Become a Hooplakidz Fan on Facebook: www.facebook.com
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Dollars & Sense: Why Eye Serum is a Great Investment
The best skincare products may not be cheap, but trust us: they're worth every penny. Every week, we'll break down the math and show you exactly why that fancy serum or cream is a smart splurge.
Our pick of the week: VMV Hypoallergenics Re-Everything Eye Serum. The skincare equivalent of our morning cup of coffee, this targeted treatment is made with a host of both high-tech and familiar ingredients to perk up tired eyes. A unique vasoactive boosts circulation and reduces the look of puffy circles. Kinetin growth factors amp up skin's elastin and collagen production, while USDA-certified organic coconut oil heals and rebuilds damaged cell membranes. Finally, the pharmaceutical-grade formula omits 76 of the most common allergens, so it won't irritate your sensitive eye area. Learn more after the jump!
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Vermont Quit Partners ready for Smokeout
Offer free class, nicotine replacement therapy for quitters
WINDSOR—Local prevention advocates and tobacco cessation specialists encourage smokers to observe the Great American Smokeout by making a plan to quit on Thursday, Nov. 21, and offer free support to help tobacco-users reach their goals. Click here to read the full story.
ABS students trek
to school on new trail
WEST WINDSOR—Joining kids across the country, dozens of Albert Bridge School students hit the trail Wednesday morning, Oct. 9, for Safe Routes to School's International Walk to School Day, but they had something uniquely West Windsor to celebrate: a new Trail to Town from Ascutney Mountain Resort. Click here to read the full story.


text: Ffynnon Gath gives Gilli's kitchen a 5 star rating. It's well worth a walk! Jan >From: "Martin, Brian" <bmartin at origin.ea.com> >To: "'southern at Ansteorra.ORG'" <southern at Ansteorra.ORG> >Subject: RE: SR - Regional War Kitchen?? >Date: Mon, 9 Nov 1998 17:03:15 -0600 >Reply-To: southern at Ansteorra.ORG > > > Frankly, I think that this is a great idea if we can all camp >within a reasonable distance. Do you have any idea how much this would >cost per person yet? > > -Pendaran > >-----Original Message----- >From: Bob Dewart [mailto:gilli at seacove.net] >Sent: Monday, November 09, 1998 5:03 PM >To: southern at Ansteorra.ORG >Subject: SR - Regional War Kitchen?? > > >A while back I asked about the possiblity of a Regional War Kitchen. >Now >that it is getting closer to that time and talk of war is on some of the >lists, I'd like to bring the subject up again. Do we want to do a >regional >war kitchen at Gulf War? > >If so, I'd be happy to do the cooking. Here is the tenative menu I'll >be >cooking for Middleford and a few others. It's just as easy to cook for >a >100 as it is for 40. > >Gilli >============================================================================ >Go to http://lists.ansteorra.org/lists.html to perform mailing list tasks. ______________________________________________________ Get Your Private, Free Email at http://www.hotmail.com ============================================================================ Go to http://lists.ansteorra.org/lists.html to perform mailing list tasks.


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Killing Garden Pests4 photos
Attract beneficial creatures that kill pests into your garden by providing them with food and shelter.
Nesting Box
Nesting boxes are far more likely to attract occupants if you also provide a feeding station nearby for birds to supplement scarce natural resources in winter.
1 Comment
Joe Mullinax
This picture is OK but really not a good house for a blue bird. They like them better protected. http://www.joyonadime.com/2013/02/bluebird-homes.html. The above link goes to blue bird homes that have nesting birds that remain year round.Flag this Comment
Posted 2 years ago
Learn to Garden ,
Dorling Kindersley Limited
We Recommend...
Types of Garden Pests
All gardens, however carefully nurtured, are likely to harbor some pests and diseases. If you see these bugs around your plants, there's a good chance they are damaging them.
10 Common Garden Pests
10 photos
7 Animal Pests
7 photos
See Also:
- Determining What's Wrong With Your Plants
- Identifying Garden Pest Damage 4 photos
- Yellow Jackets By: Mick Telkamp


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Calle General Eulogio Parra has a Walk Score of 83 out of 100. This location is Very Walkable so most errands can be accomplished on foot.
Nearby parks include Parque, PARQUE MONTEZORI and Parque.
Nearby schools include JARDIN DE NIÑOS Nº23 LUCIA SAHAGUN GARIBAY, New American Garden A.C. and Academia de Danza Doris Topete.
The closest grocery stores are Abarrote, 7 Eleven de México S.A. de C.V. and Torres Ramírez Jesús.
Nearby coffee shops include El Baray Cafeteras Industriales, QUESERIA TAPALPA and Rencuento Café. There are six restaurants within a 15 minute walk including Fonda El Rico Sazón, La Chata and Restaurant Comida Mexicana.


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PART III: Education, Outreach, and Future Development, 7 Important Next Steps ."
Using the American Community Survey: Benefits and Challenges . Washington, DC: The National Academies Press,
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