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Hi Elena aka Tofu Tumbler: We are so glad you got value from our post. Whether you are in your 20s or 60s, back pain is hard to stomach. Ok, that was a bad word play. However, our answer is good! For sure it's better than that beer that stalked you so mercilessly.
It is hard for us to know whether your form is the cause of your back pain since we have not seen you work out. However, we can say that it is likely that attacking a 70 pound bag with anything less than fantastic form can aggravate backs, knees, and joints. Your complaint is quite common, unfortunately.
Meantime, let's try to figure out what might be going on. How strong are your abs and how much do you train them? Not how good do they look, but how functionally strong is your midsection? Next time you kickbox or punch bags pay good attention to how much you engage your abs as you strike. The more the abs take on the load, the less the back does so. Basically, your major muscles come in pairs (fancy term you can throw out at the party punch bowl is agonist/ antagonist). If your ab muscles are not helping out, then their buddy, the back muscles are picking up the work slack. Two employees, but only one is working. Overtime. And peeved about it!
Try this back safe core move from our video series. Very little spinal flexion is needed and you get to leave your head on the ground![youtube]http://www.youtube.com/watch?v=oFM0_8JT8WA&feature=share&list=UU4CF2GiDg1QacnaUtY1OvGg&index=1[/youtube]
Have you tried videotaping yourself? Even a poor quality video might reveal habits you are unaware of. If you are locking out joints, the impact has to be absorbed somewhere. A look at yourself in motion might show if/ when you are hyperextending and where that impact is traveling. Use your phone camera and get footage from the front, back, and sides as you are working out. Zoom in for close ups of your torso as your hands and feet make contact with the bag.
Action: What doesn't hurt and always helps? Why, subscribing to have us come to you, of course.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly Williams-Evans, MA
I find this "so called" inspirational quote so maddening and wrong. Wrong, I tell you! Stick and stones may break our bones, but words will always affect us!
Last weekend Alexandra and I attended the LA Fitness Expo, an event we suspected attracted few baby boomers, though lots of hard body youngsters. We love youngsters. Between us we have spawned three. Yet, we recognized that "Toto, we are not in Kansas anymore" as we looked at the words and messages plastered throughout. (We were at the Expo performing posture assessments on behalf of the attentive, service-oriented, and fun Sherpa company. Like us, they value midlifers).
As Alexandra and I cruised the trade show aisles, we noticed a trend in the key words on booths, marketing materials, t-shirts, and tattoos. (Yes, I read tattoos as there was a lot of bared skin at the expo). The text was so overpowering and thematic, I started a list of words that stood out:
punishment – beast – raw – fight – pound (as a verb, not noun) – brutal – challenge – ultimate – barbed wire (?!)
The overwhelming message was that exercise is painful, should hurt, is hard core, and meaningful only if attacked with full force. Not really sure how the barbed wire fits into the equipment bag, but then I am still getting used to seeing large tires being flipped over as the way to fitness. No wonder our nation is leery of exercise. This journey into "land of the Ueberfit" appears daunting and so negative. "Be All in Or Get Out!" How enticing is that for the new or occasional exerciser who most needs support and motivation??!
I see the same sort of "admonition motivation" all over instagram and Facebook as well. Repeated postings warn us that:
Am I showing a baby boomer undies gap? None of these messages encouraged me to work out. All of them are negative with an aspect of alienation. They made me want to ice my knee joint, take a nap, and hide my menopot under layered workout wear with a lot of give. Or run away, but without the running.
If I felt excluded and overwhelmed — with a lifetime of being active as a former aerobics competition winner, athlete, and fitness professional with 33 years in gyms and clubs — how do most midlife women feel when bombarded with such messages? Exercise is not just for lean and fit hard bodies. It's for every body. Especially the soft bodies.
As fitness professionals, my sister, many of our colleagues, fellow healthy living bloggers, and I hope to motivate you to move. Often. Consistently. With joy when possible. Age actively for all the positive reasons. Don't "whip yourself into shape." Instead acknowledge your progress. Celebrate your movement minutes. Find what you enjoy and do that. If we want to stay active for a lifetime, we have to enjoy the process. I am positive about that, you ultimate raw beasts!
Readers: What do you think of the perennial classic "No Pain, No Gain"? Do you have a favorite exercise quote?
I'll add a tip that works for me – pretend you're a marionette with a string running through the top of your head and down the center of your torso. Now imagine that the puppeteer is pulling the string up. If you're more technical, just pretend it's a plumb bob.
Because our Posture Series has made us so famous (hi Mom, hi Dad), we've been invited to a super duper event, where we'll be offering posture assessments (and an energetic, fun Drums Alive class).
At the Yosemite Healthy Living Retreat at Tenaya Lodge, March 28-30, 2014 we'll present a posture workshop, as well as a Drums Alive class to the attendees. Be part of Tenaya's inaugural healthy retreat and join us at one of the world's best wellness resorts (according to USA Today). Their focus is on interactive, fun, take home sessions and activities in a breathtaking setting.
Besides our classes, you will have exclusive access to wellness education on topics ranging from fitness and yoga to nutrition and personal care. Your weekend also includes special treatments in the Double Silver LEED-certified Ascent Spa, products and classes from Kimberly Parry Organics, and a hands-on culinary class and dinner with Executive Chef Frederick Clabaugh.
Why not book the weekend and join us? All kinds of good stuff going on for those with perfect (or imperfect) posture! You can focus on perfecting your gait too, by joining us on a walk right at the gateway to one of our nation's most revered national parks.
No matter what, dear Posture Pals, do as the Dirty Heads suggest, and
"Stand tall, it gets a little better
I see the wall that we can break down together
Stand strong, it gets a little better now"
When you're done singing and standing tall, sit down at your computer and book your trip to join us at Tenaya Lodge.
Photos: posture graphics – Dreaming in the deep south; all others – Tenaya Lodge
Kymberly: What is good posture anyway? Let's first establish what it is NOT: a straight back. The biggest mistake people make when trying to correct poor posture is to stand ramrod straight. The back has natural curves designed to absorb impact. And nothing about looking like you have a rod rammed up your spine is attractive! Or good for you.
What it IS: having alignment that creates the least amount of strain on your supporting muscles and ligaments when you stand, sit, move or perform weight-bearing activity. Notice that our list leaves out "sleeping" so feel free to hunch, slouch, curl, or straighten out when conked out!
For starters, standing tall helps you stay young by maintaining your range of motion and staving off age-related skeletal changes that make you shorter with each passing decade. But that's not all folks!
When you extend into good posture, you:
Alexandra: Just a few days ago, a friend who's an interior designer asked for posture suggestions because his back has been hurting from prolonged sitting. I recommended to him, and pass along to you, the BackJoy, which sits on your chair while you sit on it! (Disclosure: I was sent one free of charge to test out). Then you do the Hokey Pokey, except it's more like the Finey Spiney. "You put your tush right on, you tuck your abs right in, your chest lifts up so quickly, and your spine becomes a Win! That's what it's all about!"
My older son has drummer's slouch (I coined that term to describe his crappy posture, which he has when drumming, and well, all day long), so he's been using the BackJoy during dinner. It has helped him, so I'm a fan. In my ideal world, my son (and everyone with posture issues) would do core and back strengthening moves. In the real world, the BackJoy is a complement to those exercises.
Come back on Thursday for our next post, which will also have some great posture info, plus an invitation to a wellness event where we'll be doing posture assessments. Hint: the event is in a location that's consistently rated as one of the top wellness spas. And that's all I have to say about that! (Watch this video) P.S. Note his perfect posture.
Motivated to learn more about how to asses and improve your posture? Then take advantage of our Fun and Fit Posture Series, provided in both posts and short videos. Going back to our early days of Fun and Fit, start with a humorous take on the subject,
The Straight Scoop on Super Posture. Then zip your way through the series, starting with
What's Your Natural and True Posture? From there, proceed to
Want Perfect Posture? Come on, who doesn't? Next, enjoy knowing what landmarks to look for in
Assessing Posture from the Side. Once you know what you've got goin' on, it's time to
Fix Your Posture Part 1. Then meet our mom, who helps you Fix Your Posture Part 2. Plus you learn the Kymberly Zip Trick. For those who want to sit nicely, then
Seated Posture Pointers will get you squirming out of your chair (and onto a ….). Gotta click and see to know. Lastly – whew! Will this series ever end? Not until you stand up taller! Anyway, lastly, check in with your
Chin Placement. Odds are you are trying to Get Ahead — and have become a dreaded Head Thruster.
What's that you say? You want to short cut to the videos? Click the following to go right to our YouTube videos.
How to Find Your Natural Posture: Part 1
Quick Tips to Assess Posture Before Correcting It: Part 2
Look Longer and Leaner Once You Assess Posture from the Side, Part 3
Simple Exercises to Help Fix Posture: Part 4
Time to Fix Your Posture: Part 5
Seated Posture and Spinal Alignment: Part 6
Do a Chin Check to Get Proper Posture: Part 7
Call to Action: Saaay, want more concise, active aging videos designed for the over 50 woman to get results? Subscribe to our YouTube channel when you head over there via any of the above links. We also appreicate Thumbs Up and likes!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
And we found wellness galore! Originally known as "Temescal Sulphur Springs" ("temescal" is the Aztec word for "sweat lodge"), the spa was first advertised in 1860 to those who desired the health and recreational benefits of the medicinal waters.
So there we were, over 150 years later, clad in our swimsuits, robes and sunscreen, deciding which of 19 pools to go in first. From our concierge (yup, great service at the spa), we learned there is a recommended order for a few of the pools, so these are listed in the order that we used them.
Aqua class in the lap pool: A combination of cardio (for the heart, and calorie burn) and muscle toning, our instructor (and long-time friend) Meg Root made this class fun for everyone. From a 17-year-old to an 84-year-old; from total beginners to fitness professionals, this aqua class is accessible.
Saline Pool: A natural antiseptic, salt water helps with a variety of skin conditions, reduces acid levels after a workout (think of lactic acid buildup), and oxygenates the cells.
Mineral Baths: These are the geothermal mineral waters that come directly from the earth at Glen Ivy, and are what made it famous back in the days of the California Gold Rush. At 104°, the waters are known to soothe aching joints and muscles.
Club Mud: This pool is pretty fun and funny. You grab red clay (Silica Dioxide, Aluminum, Iron, Calcium Oxide, Magnesium Oxide, Potassium Oxide, & Titanium Oxide) and rub it all over yourself, then sit in a heated "cave" while it dries. The clay softens your skin, draws out impurities and exfoliates dead skin cells. It can also stain a light swimsuit, so don't wear your brand new white one-piece.
Hot Pool & Cold Plunge: You're encouraged to go in the hot pool for a few minutes, then do a 30-second dip in the VERY cold plunge for up to 10 cycles, but I did a half-body 10 second plunge in the 55°-65°F cold, followed by a 5 minute "recovery" in the hot. My legs were tingly. Athletes use this type of therapy to shorten muscle recovery time after intense workouts, but it's good for anyone who wants to increase blood flow to the muscles. I increased my blood flow by jumping OUT of the cold plunge quickly. See the expression on my face?
The Grotto: First of all, you know it's going to be quite the experience when you enter an elevator to descend below-ground! Once there, the staff members paint your body with copious amounts of green body moisturizer (aloe vera, shea butter, coconut oil and other ingredients including eucalyptus). From there, you go into a warm cave room and let the lotion soak into your skin. You then move into the shower room, which has shower "pods" that spray warm water from above and the side. If you can drag yourself away from that, the final room is a cool, misting area where you can have tea and apples. After removing impurities in the saline and mud pools, the grotto is where you go to moisturize.
Somehow in our busy schedule of relaxing, we managed to eat lunch and go in most of the pools, though the Roman bath, sauna, and steam room will have to wait for next time. If you are near Southern California at any time, we hope you'll check out Glen Ivy Hot Springs. Repeatedly lauded as one of the best day spas, it's hard to believe we didn't know of its existence until a few years ago. But we know now!!!!
May your 2014 be full of wellness, health, family and friends. And if you want a list of 44 benefits to Steam Bathing, click this link from our friends at Mr. Steam.
Relax while you follow us on Google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Doing so won't help you exfoliate, but it will help you gain knowledge & support!
Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email firstname.lastname@example.com.
Kymberly Williams-Evans, MA
What lies behind the desire to "improve," "remake," or "change" ourselves? Ultimately isn't it a pursuit of happiness? "If only this or that changed, then I would be happy," is the implication. That's my story and I'm sticking to it. At least for 2014.
Meantime, both neuroscience and Outside magazine had the good timing to release a list of strategies that enhance happiness. Wouldn't you know it, but the keys to being happy involve exercise, healthy eating habits, and playing (mostly outdoors).
If you are looking to add more happiness to 2014 then try adopting some of the the following habits. I listed the happy habits that I either liked the best, saw as easiest to implement, or validated my current values. To see the complete, original article read the January 2014 issue of Outside magazine.
I was a little surprised that early risers are happier people until I thought of the days that my get up and go got up but good! I always feel better when I get a jump on the day. Sure, we need to get in our 7-8 hours of snoozing per night. But we also need our Vitamin D. So the more time awake during sunlight hours, the better our immune system. It's hard to be happy when ill; it's easier to greet the day with a high five when we've gotten a good night's sleep followed by an early rise. This habit is one I am working towards. Pretty sure this is really a sneaky way for me to have to set another resolution — get to bed earlier than midnight so I can wake refreshed at 6:30 or 7:00am, not the 7:30 that feels so luxurious.
If you read my post, A Tale of Caffeine and Dehydration, then you already know being dehydrated makes us — ok, ME — irritable. One supposition is that our neurons detect dehydration and warn the parts of the brain that affect our mood. Not enough water? The neurons hit the "bad mood" button. You'll know if you've drunk enough water to improve your mood if your pee is clear or pale yellow. Wheeeeee Peeeeeee!
Imagine how happy I felt reading this as a group fitness instructor for the past 33 years. Want to work harder while feeling happier? Being part of a team or group increases your intensity and endorphin levels more than when you train alone. Could this be the year you try group exercise classes or continue through the year? I have space in my classes for you! Perhaps a master's level team sport is in your near future.
Cardio workouts are brain boosters; exercise in general reduces stress; even a few months of activity can reverse age-related memory impairment. Now that you are so smart, remember that regular, ongoing exercise rewires your brain for the better. Low stress, younger brain, and a good memory? That spells "H-A-P-P-Y better than a crossword puzzle clue if you ask me.
Who cares the reasons?!* The fact that cocoa flavanols are good for us (in moderate doses) is just plain old good news. Enough said.
* For those of you who want the reasons, hold on a minute while I lick the dark chocolate from my typing fingers. Basically, chocolate (specifically the flavanols) releases endorphins and calms us. Yes, it's all in the mind. And mouth.
Dark green veggies, turkey, salmon, tuna, sunflower seeds, walnuts, black beans, — these and other foods high in tryptophan or glutamine positively affect your neurotransmitters. Get naturally high without medication! How many of you noticed that eating happy foods causes the opposite of being dehydrated?
Who wants to hear me sing? Debatable whether this will enhance your mood. Hmmm. Or you can hear Alexandra tra la la in many of our past radio episodes. Also debatable about the effect. We can say that if you listen to music you like, you will pump out dopamine (happy hormones) faster than Ahhhnold Schwarzenegger pumped it up back in the day. Tunes you enjoy give you an emotional rush. I now await a music company sponsor for this tip.
Yes, it's true and I'd be amiss not to confirm that genetics plays a role in your disposition. If born rich, I'd be happy! Oh, wait. That's not really what we're talking about here. Inherited tendencies determine about one third of our happiness level. So quit griping if your mom and dad were negative Norman and Nellie. You have two thirds of the story to write yourself. Especially if you follow the tips above!
I know I'll sure be happier if you:
1) Follow us on Google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.
2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
Kymberly Williams-Evans, MA
Snip, snap, I bit their heads off! Someone just earned a spot on the Naughty list and it wasn't either of them. Normally I am cheerful and fairly even tempered (hush up Alexandra!) and consider it a Christmas gift to send my daughter to sleep by scratching her back and petting her hair. And I appreciate my husband tackling chores to make us more comfy in our new house.
So what was going on that sent me over the edge? Blaming menopause seemed like a convenient idea, but I knew it was not accurate. Fortunately I had enough self-awareness to realize something was unusual beyond fatigue. Have you ever been uncharacteristically moody without knowing quite why?
Turns out I had entered a liquidy perfect storm. Caffeine was largely to blame. However I don't drink coffee or sodas, so the caffeine answer was not obvious at first. But many of you might be coffee drinkers. Or soft drink imbibers. In fact, if you drink more than 3-4 cups a day or are particularly sensitive to caffeine then you may also turn into a Grinch.
Here's the gig: Caffeine stimulates the central nervous system, with one of its effects being to increase irritability. Other effects (courtesy of the Mayo Clinic) include:
Did you know all that? I had not really paid attention to caffeine's downsides as I rarely intake any. But I had developed a new habit, now broken. Since visiting Thailand in March with my mom and sister, I had come home with a new appreciation for Thai Iced Teas. (Read about our leech hike escapades in Thailand, how we sweat a lot in Thailand, and tips on what to pack when it's 100 degrees out). At $3.50 to $4.00 per drink at the local Thai Donut and Bagel store (doesn't everyone have a place like this nearby?), I had limited my indulgence to once a week. Until……. I discovered last week that the local Japanese specialty item shop sold Thai tea mix bags, ready to brew! Whoo hoo! Guess what? A $5.00 bag with the artificial yellowy-orange coloring already in it yields cup after delicious cup. For pennies per swig! Just boil water, add sugar and milk, and string me up like Christmas lights!
You see where this warning about caffeine is going. I went from one expensive cup per week of black tea cleverly disguised at Thai Iced Tea to three frugal and full cups in one day. The day I gave the gift of instant snapback to my family. But like George Clooney in Perfect Storm, I was headed into more troubled waters. Or lack of, as it turns out. Because now this liquid tale gets updated news relevant to all of us, whether we exercise or not; whether we take in caffeine or not.
ALERT! Dehydration makes people IRRITABLE! CRANKY! WITCH ON WATERWHEELS! (women more than men, wouldn't you know it).
Even mild dehydration can change your mood, ability to think straight, and energy level, according to two studies just conducted at the University of Connecticut's Human Performance Laboratory. Sure, we all know that too little water can cause headaches, fatigue, and yellow pee. But the bad mood angle is kinda new. Or at least it was to me.
Normally I have one water bottle in my car, one in my gym bag, another in the refrigerator, and one in the freezer. But the past few days, my schedule has been almost as out of whack as my mood, what with my daughter coming home, my husband on teaching break, and my sister out of town. I was running late wherever I went so kept neglecting to grab water.
We lose about a liter per day of water just through normal respiration. Add in walking dogs, teaching step class, sweating a lot, and installing flooring (just as a random example), and the need to replenish water becomes more critical. Yes, I had just ordered a double expressed dose of "frothy a lotte" at the mouth — too much caffeine and too little water.
You can avoid taking my journey and stay on the "Nice" list. If you find the holiday season challenges your normally calm, loving, low-stress mood, then keep caffeine down and water up! Say good-bye to unusually high levels of cranky-puss and drink a lot this season. Watery, decaf drinks. Take it from me, Or else!
Get on the Nice List all year when you:
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By now you probably have heard the advice to walk at least 10,000 steps per day. I am on that mission now and, boy, it's hard to get in all those steps day in and day out. Some days I am convinced the battery in my pedometer gave up the ghost. And that is after teaching a group fitness class and climbing the stairs home several times.
Why do you walk? Your goal — fat burning? weight loss? weight maintenance? disease prevention? — will determine your pace, time, and frequency. Guidance and answers lie below, so keep reading (maybe as you walk in place).
I take my dogs on their walk and still wonder — what will all this walking do for me? Is it sufficient to help me lose some of the menopause weight I put on? Or to keep my health at its excellent level? Do I need to walk faster, up and down hills to burn maximum calories? (For more on the relevance of high intensity interval exercise for people over 40, read this well-done post by our friend and colleague, Tamara Grand). Is a non-sweaty, beautiful, flat, beach mosey just as good? Will walking meet other fitness or emotional goals as well?Are you walking for health and longevity? Then 10,000 steps per day at any pace is the best… Click To Tweet
So I kicked into my fitness professional mode and did some digging through publications and research. Walking is still the number one most accessible, successful, popular way to exercise and stay active. Whether you choose to walk indoors on cardio equipment or at a mall, or outdoors on trails or through your neighborhood, the first and most critical key is to log steps. One foot in front of the other. 9,998, 9,999, 10,000!
Next step, (ha ha) is to prioritize your goals. That will determine the intensity your walk will take. Are you walking for health and longevity? To improve your mood and mental hardiness? Then getting in those 10,000 steps per day is the best advice. No need to worry about intensity, duration, style. In fact, any more walking than you are doing now will improve your health. Trading tv commercial time on the LazyBoy for marching in place until your show comes back on is a body and brain booster.
What if weight maintenance is your goal? For once, research offers more info for women than men when it comes to specific suggestions on how much to walk for weight control. Turns out your age and gender affect the answer. (Just last week I told my group fitness class that the 10k minimum applied to all ages as far as I knew. Turns out I needed to know more. And now you know too!)
For women, recommended steps per day to stave off weight gain is broken down by age:
For men, it's a little more generalized:
My professional opinion is that we need to move just as much, if not more as we age. (See our post Be Inspired to Age Actively). For our readers 60 years and up, why stop at 8,000 steps? Keep trying for 10k. You'll get to more fun places!
What if your goal is weight loss? Now we need to talk about intensity and getting the most out of your perambulations!
First a Fun Fit Fact: (courtesy of Len Kravitz. PhD et al in "Walking Extravaganza," IDEA Fitness Journal Oct 2013 pgs 40-47) Did you know your body has a natural or default walking speed that seems to be set to use fat as the optimal fuel source? Apparently our bodies naturally select a 2.8 mph walking pace as the most economical one. "Economical" in this case means expending the LEAST energy to sustain the activity. Not the pace for losing weight and burning max cals, but a great pace to using fat as fuel (vs carbos) and to stay motivated to keep moving moderately.
What does "moderate" intensity mean though? If you walk about 100 steps per minute then you are cruising along at a moderate pace. Another way to calculate moderate intensity is to complete 3000 steps in 30 minutes. Interestingly enough — especially for those of you who prefer the elliptical machine, a pace as low as 1.7 mph with inclines of 6-9% still stimulates weight management (not LOSS, mind you).
However, we are talking about kicking it up yet another notch to use walking as a weight loss means. We're now into the "brisk" walk category. That 2.8 mph has to shift into calorie overdrive to 3.5 mph. Zoom zoom! Yes, walk faster! Go uphills. Hit the incline button. Breathe and sweat with no breaks for instagramming selfies. (That was for my sister, the ultimate selfie picture taker who is famously quoted as saying she does not want to actually sweat when walking.)
If you are tempted to add ankle or hand weights in order to increase intensity — uh unh, no, stop right there. Listen to the experts AND check out this post about why walking with weights is a bad idea:
Either may result in injury or repetitive stress syndrome. Nor do those added weights increase energy expenditure. Walkers tend to slow down just enough to account for the weights at the end of those limbs. Yes, risk goes up, benefits do not.
A pedometer study of an Old Order Amish community showed that the men averaged 18,000 steps per day and have an obesity rate of ZERO!! percent. Yes, 0%; The Amish women in this group averaged 14,000 steps per day with an obesity rate of just 4%.
Walk Your Way to Weight Loss, Health, and Fitness
How to Walk a Half Marathon After Knee Surgery
Hike with the Leeches and Wildlife in Thailand (or not, as our story reveals
ACTION: Walk This Way and We'll Talk Your Way twice a week when you Subscribe to our blog. Join us to age actively.
Kymberly Williams-Evans, MA
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Disclosure: We were each given a filter from Aquasana. All opinions in the following story and review are our own. Or each other's. Or a function of twin telepathy.
I chose the Aquasana 3-Stage Under Counter Water Filter because I was sick and tired of the mineral build-up that was getting into my tea. I love hot tea and chai (and even decaf coffee). I also love my tea kettle so much that I have taken the effort for years to scrape out the minerals that coat the inside of it. But I have always hated the little floaties that somehow managed to slip into my tea mug. Anyone who's ever eaten with me knows that I abhor "bits." I've taken a lot of teasing about it, but I just stick my fingers in my ears and avoid pomegranates and seeded grapes.
I didn't expect a change in taste or feel from the water once my new filter was installed; I just wanted to be rid of the minerals. So I felt like it was Bonus Day at the Alexandra Ranch because the filtered water feels soft on my tongue (didn't know water had "feelings, nothing more than feelings."
It was super easy to install, especially as I didn't actually do any of the work (houseful of guys has its advantages)! I only wish the spigot were a bit wider, as the water comes out fairly slowly. But I'm turning into a patient person, because I am just so dang happy to have filtered, SMOOTH water that is bit-free.
Kymberly: While we live up a mountain, we have an ocean view (I know; don't hate us because we're in a beautiful place). As of two weeks ago I have a view of the Pacific Ocean. My hubster and I (finally!) moved into the house we have been building for the past eight and a half years. So long tiny, "temporary" cabin; hello new shower, new bathtub, new experience when washing off the sweat from my body after teaching group exercise classes.
Therefore when Aquasana offered me the option to test their shower filter, I asked the tile contractor to slap that grout on a little faster and finish the tub surround as I was eager to get sprinkled on in style. Installing the filter took the hubster exactly three minutes. He could have done it in one but I kept trying to read the directions to him. No tools required.
One key point in the Aquasana instructions is to expect initial spurts and squirts of dark minerals. Hot tip – take them at their word. Stand out of the way unless you want dark stuff in your hair. Guess I should follow the directions if I'm going to take the trouble to read them.
Speaking of hair, the main benefit to the shower filter is what it does for my hair. It is noticeably softer in our new, sparkly, filtered shower than it was at the cabin. Same well source; different locks (anyone else get that word play? I am cracking myself up). Many midlife women report that their hair gets more brittle with age. Certainly I am dealing with more split ends with each passing birthday, However, I can honestly and fervently say that my hair feels as though it's been deep conditioned given the filtered water. "But, soft! what light through yonder window breaks?" Why, 'tis the sun glinting off my soft hair as I enjoy my new house and free shower filter!
And there you have just another way to tell Alexandra and me apart. She quotes a schmaltzy song while I trippingly drop Shakespeare quotes from my quenched lips.
Aquasana is giving away a water filter to one of you!! The winner can choose either the Over Counter, Under Counter or Shower Filter. We'll randomly choose one winner for one of three Aquasana Water Filters. Winner must have a United States mailing address. We will notify the winner via email or social media. If the winner doesn't claim the prize within 48 hours, we will randomly draw a new winner. The giveaway begins right now and ends at midnight November 15. Good luck!!
a Rafflecopter giveaway
By the way, if you want to know More More More about water's effects on you, click on our post, Water: What Is It Good For and Water: Chilled or Straight From the Pool Post-Exercise.
Don't be a Drip. Be sure to:
A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
B) Subscribe to our YouTube channel and blog.
C) Follow us on google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: Looking at what research says about exercise and fibromyalgia, we almost couldn't have put it better than you. Almost… cuz' we will say it even spiffier and with more
chutzpah experience.
In short, the variety of exercise modes you are self-selecting is just about spot on for someone with your condition and fitness goals. Pilates and mind-body activities (such as yoga, Tai chi, qigong, and meditation) are particularly good for minimizing fibromyalgia pain. Your moderate intensity walks, hula hooping, and biking will meet your cardio need; the body and free weight workouts will target your muscle strength and endurance; while the stretching and yoga will help your flexibility. You have covered the three key categories for overall fitness with these activities. As long as you include something from each category at least twice a week you are in the effective and safe zone. Sounds like baseball all of a sudden. Yooooouuuuu're SAFE!
Alexandra: I would suggest some other core exercise instead of the crunches. Since you want to be more fit (you didn't mention wanting a certain "look" to the abs), you will gain more strength with other choices. For example, I refer you to two no-crunch posts we did (with video) that won't put strain on your neck or head: No Head or Neck Strain I and No Head or Neck Strain II. Click on both these videos and the links we added for more on the relationship between fibromyalgia, pain reduction, and exercise.
You are smart to take on low to moderate intensity, as the Mayo Clinic has found that "short bouts of physical activity throughout the day may prove beneficial for fibromyalgia sufferers." So when you are planning your workouts, you might consider sprinkling them throughout the day rather than doing everything at once. I wonder if knitting after some of your harder workouts would be a clever way to minimize any muscle/ ligament/ tendon pain simply by virtue of distracting you? That would be an interesting study, especially as research has already proven that people report lower levels of pain when their minds are elsewhere (I know I fantasized about killing my husband when I was in labor, heh heh heh).
Kymberly: Fibromyalgia exercisers do well to achieve an intensity level where they are short of breath while still able to speak in short phrases. As for whether you should alternate between the types of workouts you mention, we say "absolutely!" If you are someone who likes variety, then you have the right mix for you. If you try a new activity such as hula hooping (is that even a verb? OK, let's make it so) and you start to feel pain or fatigue related to your fibromyalgia, check with your medical pro, take a break from that mode, and go back to what did work for you. Your idea to attend classes is also particularly good as a limited study on the effects of Pilates on fibromyalgia suggested that exercise participants might adhere to their program under instructor supervision better than those working out at home. Group classes rule!
Lastly, our all time favorite advice when it comes to what kind of exercise is best–whether directed to someone with fibromyalgia or not–is to do the types of workouts you will actually do. The more kinds you like, the better!
Pedestrian and Garden Path Photos courtesy of MorgueFile.com.
Other photos courtesy of Kymberly
A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
B) Subscribe to our YouTube channel and blog.
C) Follow us on google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.


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A portion of each entry is donated to the YMCA of the Palouse. In 2015, nearly $900 was donated to the YMCA of the Palouse. Thank you for your support!
Click here for the 2016 Race Route: Official 2016 5K Map
Click here for the USA Track & Field Certified Route: 5K Certification Map

subset: commoncrawl


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Loss of Lives in Clinical Trials...
Researchers Now Have a Myriad of...
Co-Sourcing Improves Pharmaceutical Laboratory Productivity
Keep the Opportunities, Lose the Opportunists
Based on our data, alternative high-yield plasmid production processes, which use 37ºC continuously, are unlikely to perform well with many unstable or suboptimal plasmids due to increased metabolic burden. For example, pVLTrap, a 6.7 kb retroviral plasmid vector containing two long terminal repeats (LTRs, known to cause stability problems) was produced successfully in DH5α at 785 mg/L using the aforementioned low metabolic burden fermentation process.
When grown under identical conditions, but at 37ºC, the region between the LTRs had been entirely deleted by the end of the fermentation (Figure 3), and the plasmid yield only reached 214 mg/L. Thus, the use of the low metabolic burden process facilitates production of otherwise unstable plasmids in high-yielding strains, such as DH5α, eliminating the need to use specialized stabilizing host strains.
Importantly, maintaining a low metabolic burden should begin as early as the transformation process. This is especially true with toxic and unstable plasmids. Numerous inserts can confer low-yield plasmid production on an otherwise high-yielding plasmid backbone. Propagation of cultures at 30°C, rather than 37°C, for manufacturing glycerol stocks can dramatically improve yields when producing plasmids containing toxic inserts.
This has been demonstrated by the following experiment: Three DNA Vaccine plasmids containing influenza hemagglutinin (HA) genes from H1, H3, or H5 serotypes were evaluated. Two of these genes, from H1, and H3 serotypes, are inserts known to lower plasmid yield. Fermentation yields from DH5α glycerol stocks of these DNA vaccine plasmids, manufactured at either 30ºC or at 37ºC, are summarized in the table.
Glycerol stock viability was determined after >1 week at -80ºC storage. Application of reduced-temperature glycerol stock production, coupled with the inducible fermentation process, solved the problem of manufacturing difficult plasmids, and resulted in successful production of 3/3 plasmids compared to only 1/3 using standard transformation at 37ºC.
Nature Technology's temperature-inducible fermentation process has been successfully scaled up to 300 L and has been used for GMP production of DNA vaccine plasmids. Because of the ability to produce previously unstable and toxic plasmid DNA, as well as optimized plasmids at high yields, this low metabolic burden process is ideal as a generic plasmid DNA production platform.
Aaron E. Carnes ([email protected]
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MDMA (commonly known as the empathogen "ecstasy") is classified as a Schedule 1 drug, which is reserved for compounds with no accepted medical use and a high abuse potential. Two researchers from Stanford, however, call for a rigorous scientific exploration of MDMA's effects to identify precisely how the drug works, the data from which could be used to develop therapeutic compounds.Do you agree that ecstasy should be studied for its potential therapeutic benefits?
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These are all the Children's Chat posted on Friday, 20 December, 2013.
Register for Preschool Storytime
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The Cuban
Set in the Stables Market, Camden's branch of The Cuban is a fittingly lively location for this celebration of the Latin spirit. Split over two floors, the vibrant restaurant incorporates a popular bar, often playing host to resident DJs and live music. Tapas-style dishes are served in the bar area, or relax in the restaurant and pick from a menu featuring grills, fresh fish and marinades with a South American and Caribbean flavour.
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Venue Details & Map
The Cuban
- Address
Stables Market, CamdenLondonNW1 8AH
The live Mexican band was pretty good when I attended. Cocktail drinks such as Mojitos were quite reasonable. It's quite a good space to socialise, long and narrow with a few seating areas and dancing area. However it wasn't a great night and I t's crazy that you have to walk up a long flight of stairs to get to a very cramp toilet with only about 3 cubicles. It was so small the queue snaked...more
Ah maaaan, the music was so good but it's crazy cramped on a busy night, which makes it impossible to get from one side of the bar to another side.. The toilets are unbelievable, you have to leave the bad and walked up stairs which could only be described as a mountain to find 3 toilets only... Can't see me coming back really..more
I really enjoyed my experience today at this fine Cuban establishment. My friend and I came here for 2 for 1 cocktails and we had La Chica with tequila and some croquettes and sweet potato fries for nibbles. It was very tasty and reasonably priced. The atmosphere seemed fun and chill with people hanging out and drinking and Latin music playing in the background. I would absolutely come...more
I'm going to keep this one short and sweet as again I literally just popped in for a quick cocktail but don't panic... I will be going back soon for food so expect a full comprehensive review very soon.
As you can probably tell I'm very excited to get back there very soon. Being half Spanish I really felt as though the venue was part of me from the moment I walked in. The venue itself is an...more
Having spent time in Cuba, my girl friends and I regularly meet up for 'Cuba night' where we bring food and reminisce about our amazing time away.
On this one occasion we decided to treat ourselves and give our kitchens a rest, so we headed to the Cuban in Camden.
My first impression was a good one. It's a pretty cheesy place, and feels a little bit 'basic', but I think they captured...more


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Polymersome-Loaded Capsules for Controlled Release of DNA
The formation of a novel drug-delivery carrier for the controlled release of plasmid DNA that comprises layer-by-layer polymer capsules subcompartmentalized with pH-sensitive nanometer-sized polymersomes is reported. The amphiphilic diblock copolymer poly(oligoethylene glycol methacrylate)-block-poly(2-(diisopropylamino)ethyl methacrylate) forms polymersomes at physiological pH, but transitions to unimeric polymer chains upon acidification to cellular endocytic pH. These polymersomes can thus release an encapsulated payload in response to a change in pH from physiological to endocytic conditions. Multicomponent layer-by-layer capsules are formed by exploiting the ability of tannic acid to act as an efficient hydrogen-bond donor for both the polymersomes and poly(N-vinyl pyrrolidone) at physiological pH. These capsules show release of a plasmid DNA payload encapsulated within the polymersome subcompartments in response to changes in pH between physiological and endocytic conditions.
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Related quotes
"The only lifelong, reliable motivations are those that come from within, and one of the strongest of those is the joy and pride that grow from knowing that you've just done something as well as you can do it."
"This is probably the strongest schedule we ever played. We had that stretch with Carolina, DePaul and Michigan State, then played LSU and opened on the road at Pitt. So we've played some quality teams."
"He hasn't played on the strongest teams, but he's always been one of the strongest goalies in the league. It comes down to his focus and consistency. And that's a hard thing to do when you know going into every game you're probably going to face more shots than the other team's goalie."
"Our team has played the strongest schedule in the Big Ten, bar none. And that's an important concept as you go into your new seasons."


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Now available in the Web Store http://ftlbmx.com/store
Category Archives: News
Follow The Leader 2016 Drop #1 Promo Video
We just dropped a few new items in the webstore (http://ftlbmx.com/store) Here is the promo video Anthony Panza and Billy Perry put together in NYC.
FTL Crew in DC Video and Photo Gallery
Today we are proud to present to you with the video from our 3 day stay in Washington, D.C. Featuring riders Austin Mazur, Billy Perry, Justin Koebele, and Jason Stelter. Filmed and edited by Nick Jones. Thanks to Zach Marin for the photos, hospitality, and showing us around the Nation's Capitol.
Day in New York City with Jake Layton, Billy Perry, and Bill Malkotsis
Myself and Jake Layton headed to New York City from Long Island to ride around and get a few clips for this short Day in NYC video. We found parking in the Lower East Side next to a playground with a flat rail and a basketball court which ended up being a perfect warm up spot. We cruised around and met up with a few friends at LES skatepark and headed down into the financial district from there and ended up filming a few things.
Let me know in the comments what you would like to see in the next vid
If you enjoyed, feel free to subscribe or suggest this video to a friend.
Thanks, hope you enjoy!
Filmed on a Gopro Hero 3+, Canon t2i, and iPhone 6.
Billy Perry 2015 iPhone Street Clips
Straight off the iPhone
"Compilation of some raw street clips I had on my phone. Filmed throughout 2014-2015.
For more daily iPhone clips follow me on instagram http://instagram.com/billyperry631
http://onlynylives.com "


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I am trying to save user input to a text file. html or htm ether one would work just as well for me.
I am running into a problem though with foreign languages being submitted. The page is meant for people to post their ethnic recipes in their language. I can make it work with English and a few other languages but languages that use different characters are not working. I have went back to the basics on this one and still dont know whats going on.
The man user of the site is a lady who speaks Croatian. When she puts in her recipes in English and follows them with Croatian it will save but loose all of the accent marks from the Croatian text. If she submits just Croatian it still looses the accents.
I have manually went into the file that it creates and added the text and it shows on the website just fine so I think there must be a problem with how I am saving the information but for the life of me I dont know what else I can use.
This is the code I am using at this point. I striped to back to a basic setup to get the users information and create a file. The recipe variable has the data. I did a response.write before the f.write to make sure and its showing the accents correctly.Code:<html> <body> <form action="demo_reqquery.asp" method="get"> Your name: <input type="text" name="recipe" size="20" /> <input type="submit" value="Submit" /> </form> <% dim recipe recipe=Request.QueryString("recipe") If recipe<>"" Then dim fs,f set fs=Server.CreateObject("Scripting.FileSystemObject") set f=fs.CreateTextFile("c:\recipe.txt",true) f.write(recipe) f.close set f=nothing set fs=nothing End If %> </body> </html>
I thought about trying to just store the data in a database but because its a recipe there would have to be formatting as well and that's throwing me off on that approach.
Any Help would be great.
When I open the file though the accents are gone.


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- Product Information
Product DescriptionOur Orange Hair Spray will add the crowing detail to prepare for costume parties, Halloween, sporting events, or any other celebration where you want to add an extra dash of color. Orange Hair Spray is both easy to use and wash out when you're ready for a new look. Use temporary orange hair spray to show your true spirit and cheer on your favorite team or athlete. Orange color hairspray will enhance every day styles and show off your unique style! Whether you want to color your whole head or just highlight sections of hair, this temporary orange hair spray is just what you need. Our Orange Hair Spray is sold individually in 3 ounce cans.
- Quantity-1
- Size-3 ounce
- Color-Orange
- Imprintable-No
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Customer Reviews
- Nice and Bright! Review by Mike the Youth
Great color - nice and bright!
(Posted on 7/8/13)
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Nautical Party Ideas
A nautical themed party is the perfect summer party theme! Throw your own Nautical Party with the help of these creative party ideas.
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Learn what glow fishing entails, as well as the products necessary to get you started!
How to Spice up your Summer with a Western BBQ
Add a fun twist to traditional backyard barbecues with a Western theme party! Transform your backyard party space into a Saloon and have a grand ol' time with friends and family with the help of these Western BBQ party ideas.


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The Software Testing Automation Framework (STAF) is a framework designed to improve the level of reuse and automation in test cases and test environments. The goal of STAF is to provide a complete end-to-end automation solution for testers.832 weekly downloads
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MSLB is a crossplatform Simple Logbook program / application to write work logs or even a diary. MSLB can also use a bunch of presets that you can add with a simple doubleclick :) Logs get saved in a simple folder system. And its all portable.69 weekly downloads
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Projet qui consiste à la réalisation d'un outil d'audit de sécurité et de gestion de configuration réseau. Venez sur notre site pour être sur d'avoir la dernière version.
Yahoo E-mail Notifier1 weekly downloads


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I came across this beautiful park one day, geocaching. I go to UWFV just a few blocks away and I had no idea this park was here. I wanted to give others the chance to see this park.
It is a camoed film canister.
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Elsa And Princesses Wedding
Queen Elsa is getting married today and she has her best friends by her side, join them in this new dress up game! Rapunzel and Anna are going to be Elsa\'s bridesmaids. Let\'s make sure the princesses look perfect! Pick the most beautiful dresses and hairstyles for the two bridesmaids.Dress up Games


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WCC Honors 110 USD Student-Athletes on Commissioner's Honor Roll
The nine WCC schools put a total of 1,093 student-athletes on the list from the 13 sports that the conference sponsors, which is another new conference record.
JUNIOR (2011): Made one game start and 11 appearances with an 11.12 ERA in 11.1 innings pitched...totaled four strikeouts...recorded his longest outings against UC Irvine (4/5/2011) and San Diego Christian (5/11/2011) with 2.2 inning pitched...had his first game start against UC Irvine on April 19, 2011.
SOPHOMORE (2010): Redshirted at USD.
FRESHMAN (2009): Appeared in five games for San Diego as a reliever... he finished the season with a 0-0 record and a 10.80E.R.A...his longest outing in 2009 was 3.2 innings on February 27 at home against the University of Pacific.
HIGH SCHOOL: Played baseball at San Joaquin Memorial High School for Coach Pete Oalena...he was a three time All-League award winner...in his senior season, he also received All-Valley league honors...he also earned varsity letters in Football and Soccer, where he was an All-League selection and team MVP on the soccer team, and was Specialist of the Year for his Football team.
PERSONAL: Nick Youpel was born on February 17, 1990 in Fresno, Calif....he is the son of Bill and Marlene Youpel...he was also recruited by the University of Pacific...chose to attend USD because of the location and the university's outstanding academic reputation...his older brother, Derek, played soccer for fellow WCC member Saint Mary's.
Meet the Toreros: Jose Martinez
6'10" freshman forward from Cayey, Puerto Rico.
Meet the Toreros: Frank Ryder
6'10" freshman forward from Boulder, Colo.
2015-16 Highlight Video
All the top plays from 2015-16
Jordan Angus - Male Torero of the Year
Angus reflects on his time at USD
Malina Hood - Female Torero of the Year
Malina Hood looks back at her USD career
NCAA Tournament Preview
San Diego faces Vanderbilt in first round
2016 Celebration of Excellence
Behind the Scenes at the COE
Toreros Participate in Linda Vista Parade
Toreros Participate in Linda Vista Parade
Men's Tennis senior Day
The Toreros host LMU and Pepperdine Saturday and Sunday
Softball WCC Preview
The Toreros host Saint Mary's Saturday and Sunday
2016 San Diego Crew Classic
The Toreros show speed against the nation's top crews
The Torero Baseball Experience
Kris Bryant & Brian Matusz reflect on their time at USD
MBB Senior Night
Jito Kok and Duda Sanadze prepare for the final home game
USD Baseball Season Preview
Season starts at No. 3 Vanderbilt February 19
USD Softball Season Preview
Season starts February 12
UCLA Preview
USD travels to No. 9 UCLA Friday
Toreros Host Kentucky Saturday
USD looks to defend home court against No. 22 Kentucky
Toreros Host Pepperdine & LMU
USD returns home after four-game road trip
Toreros Team Up with PYBL
Men's Basketball hosts annual clinic for Challenged Division
Men's Tennis 2016
USD opens at home vs UC Irvine and UCSD Saturday
BYU Preview
Preview of USD women's basketball WCC opener vs. BYU.
City Championship Highlights
Relive the Toreros' Upset over SDSU at Petco Park
Toreros to Host Hope International
The 9-1 Toreros will host Hope International in their final game before WCC play
Toreros Stun Aztecs at Petco
Postgame reaction and press conferences
Toreros Return Home
USD will host Bethesda before Sunday's City Championship at Petco Park
Men's Basketball Season Tickets
Starting as Low as $99
Butler Preview
Pono Keni and Coach Lindsey talk about Saturday's Senior Day game against Butler
CSUN Preview
Coach Fisher and forward Maya Hood talk about Tuesday's home-opener against CSUN
USC Preview
Coach Smith and Brett Bailey preview the season opener at USC
Davidson Preview
Jonah Hodges and Dale Lindsey talk about Jonah's return and preview Davidson game
San Diego Fall Classic Preview
Coach Dagman previews the San Diego Fall Classic
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USD's Women's Basketball team will start their season at Nevada this weekend
USD Men's Basketball - The Origins (1955-1973)
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Coach Lindsey and Jeff Starr preview Campbell
Stetson Preview
Coach Lindsey and Jereke Armstrong talk about the season so far
WCC Media Day
Behind the scenes with Men's and Women's Basketball at WCC media day
Warner Recap
Dale Lindsey and Anthony Lawrence on USD's 45-14 win
Warner Preview
Anthony Lawrence and Coach Lindsey preview game vs. Warner
Torero Community Service
USD Athletics helps out at Father Joe's Village in downtown San Diego
Men's Basketball Camp Update
Kok and Carter talk about the upcoming season
Drake Preview
Toreros host Bulldogs for Homecoming game
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Toreros look for 4th straight win
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Pack the Stadium Night
ITA All-American's Preview
Petronijevic, Angus, & Vittek Prepare
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USD Looks to Extend Home Win Streak
Valparaiso Preview
Toreros First True Road Game of 2015
CSUN and UCSB Preview
Toreros Look to Extend Win Streak
Aztec Invite Recap
Both Squads Finish Second
SDSU Preview
Toreros Take on Cross-town Rival
WNMU Recap
Highlights from 45-21 win
2015 Home Opener
Previewing Western New Mexico
Volleyball Tournament Preview
A preview of the USD Tournament
Men's Soccer Season Opener
Previewing No. 16 Cal
Training Camp Update
Coach Lindsey Recaps the First Two Weeks
2015 WSOC Preview
A brief preview of the 2015 Toreros.


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|Something Old, Something New, Something Borrowed, Something Blue!
Written by Pessimistic on Thursday, 23rd Aug 2012 23:27
Someone once remarked that destiny is not a matter of change, it is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved. Now I can guess what some of your are thinking. Here he goes again. One small ray of light in that dark foreboding tunnel of disappointments and he scurries excitedly towards yet another false dawn.
This may indeed be the case but I have never felt so positive about the future of this wonderful club for many a year and the feelgood factor seems to have enveloped most of us, I am delighted to report!
Paul Jewell is unusual in that he not only admits to his mistakes but corrects most of them too. He accepts that he hired too many players that were probably past their sell by date last season, in the hope of rapid promotion.
Lee Martin intimated too in an interview recently that some of his old recruits were perhaps more interested in their own careers than what happened to the club and certainly, when you see how the current young team are responding, there is every reason to believe him.
Luke Hyam has been a revelation so far this term and he has been ably assisted in midfield by Australian Massimo Luongo from Spurs, who although only on a season-long loan, is quickly finding his football feet at Ipswich Town.
I am sure that in an ideal world Jewell would not be looking at loan players but given the present financial restrictions imposed upon most clubs, he is not really left with a lot of choice. The likely acquisition of Guirane N'Daw from St Etienne, on another season-long loan, may not please everyone but he has proved his versatility in the past in France and when injuries start to decimate the small squad at his disposal, the Senegalese midfielder/centre-back, could become a very useful asset.
What PJ must guard against most of all however is rocking the boat. The team are playing for each other just now and there is a togetherness about the squad that we have not witnessed for some years and Town fans are reaping the results.
Yes, another striker is still a must in my view and another solid central defender too but given Town's current form there is every reason to believe that we will get some new recruits before the window closed on the 31st August.
For much of last season Paul Jewell was facing a barrage of criticism from some quarters and sometimes justifiably it must be said. At the start of this campaign, he was in fact the bookies favourite for the chop but ironically it could be Chops that saves his bacon in the end. Twenty goals from him and suddenly the promised land doesn't seem that far away - especially if Jay Emmanuel-Thomas, Jason Scotland and, of course, Lee Martin weigh in with a few!
As Mick Mills alluded to on Radio Suffolk last weekend, Tommy Smith and Luke Chambers are goalscoring center-halves and if they could in some way emulate the striking prowess of Russell Osman and Terry Butcher and defend well as a unit too, then there could be goals a plenty from this exciting young team. Aaron Cresswell certainly has goals in him as well - as does Andy Drury, so as the season progresses, I can see goals aplenty for the men in blue!
What I have perhaps enjoyed most of all from this rejuvenated young team however, is the quality of their passing and their determination to keep the ball on the floor cuts down the errors too. That late, late strike by Michael Chopra on Tuesday night against the bogey men from Watford, came after 14 Town passes were completed. Now when was the last time we said that?
Blackpool on Saturday is a huge ask. If we do succumb to the men in orange, then providing we show the same commitment and determination that we have been showing, then all I am sure will be forgiven. And then perhaps it is time to forgive Paul Jewell too.
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No, not the referendum – although don't get me started on that can of worms, I mean the constant disappointment of the national team at… well, the national game.
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With the lads back in pre-season training yesterday, I thought I'd write a short blog on what positions/players that could really improve us for the tough season ahead.
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It is true, Ipswich have spent 14 consecutive years in the second tier of English football. Some would be quite proud of this achievement but others view this as abject failure, point to others' successes and believe a change at top is the answer. However, I think some perspective is required.


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The Wichita Lineman Prepares to Sign Off
Malibu, Calif.
Glen Campbell greets a visitor at his home here with an offer of coffee and a brief lesson on the history of his trademark Ovation guitar. At 75—and looking at least 10 years younger—he has the same bright smile he had during the glory days of his career in the late 1960s and '70s, when he recorded hits like "Gentle on My Mind," "By the Time I Get to Phoenix," "Wichita Lineman," "Rhinestone Cowboy" and "Southern Nights," and hosted television's "The Glen Campbell Goodtime Hour." His hair is gray and thinned now, but his skin is sun-bronzed, his blue eyes clear. Until he loses a familiar name or an anecdote drifts to silence, there's no evidence of the onset of Alzheimer's. In June, he announced he had been diagnosed with the disease.
Mr. Campbell completed his new album, "Ghost on the Canvas" (Surfdog), out this week, while coping with some manifestations of the disease. But, he insists, it doesn't affect his prodigious playing. Fans who know Mr. Campbell only from his hits may be unaware that he was once an in-demand session guitarist, contributing to "Good Vibrations" by the Beach Boys, "Mama Tried" by Merle Haggard, "Everybody Loves Somebody" by Dean Martin, "Viva Las Vegas" by Elvis Presley, "You've Lost That Lovin' Feelin'" by the Righteous Brothers and "Strangers in the Night" by Frank Sinatra. He runs his scales every day—"calisthenics," he calls them. His singing voice is no less sweet and supple than in years past; to demonstrate its flexibility, he yodels a verse from Hank Williams's "Lovesick Blues."
"I'm so blessed," he says, settling in on the living-room sofa with an offer of a throw pillow. "I've never had any trouble with my voice." Nor was it difficult to blend pop and country in his sounds. "I just wanted to play the songs I liked."
Mr. Campbell and producer Julian Raymond wrote five tunes for the new album, working out the basic structure with acoustic guitars. "We'd sit right here on the sofa and face each other," Mr. Raymond says. Additional songs on the album were submitted by Jakob Dylan, Robert Pollard, Teddy Thompson and Paul Westerberg, and all support the album's theme: A look back at Mr. Campbell's long, occasionally rocky life marred by drugs and rancorous divorce. The disc opens with "A Better Place," a Campbell-Raymond composition that unfolds like a prayer: "I've tried and I have failed, Lord / I've won and I have lost." Singing over a simple arrangement featuring his acoustic guitar, Mr. Campbell adds, "Some days I'm so confused, Lord… I need the ones I love, Lord / More and more each day."
When sequencing the disc, Mr. Raymond created a series of two-song suites separated by brief instrumental interludes. After the opening two numbers, pedal steel and chimes conjure an impression of Mr. Campbell's early childhood in small-town Arkansas. Later, a bittersweet piano interlude is mitigated by the laughter of children, an allusion to Mr. Campbell's eight offspring.
Musical references to Mr. Campbell's career abound: The brawny strings of "A Thousand Lifetimes" invoke the melody and arrangement of "Wichita Lineman." "Any Trouble" hints at "Gentle on My Mind" and "Everybody's Talkin'," the latter a song that had been offered to Mr. Campbell before it became a hit for Harry Nilsson. "The Rest Is Silence" is a vocal interlude that points to Mr. Campbell's six-month stint as a member of the Beach Boys, subbing for Brian Wilson on tour.
"Ghost on the Canvas" continues a strategy begun in 2008 with the launch of "Meet Glen Campbell," which featured songs by U2, Tom Petty, Green Day and Foo Fighters, among others. "What we tried to do was introduce Glen to a younger audience, get him a little bit of a new base," Mr. Raymond says. A generation of rock and pop fans know Mr. Campbell only as an artist from an ever-distant past. But with his talent intact, and his seemingly native ability to appeal to pop and country audiences at the same time, the new album may find new fans for the 75 year old.
Truth is, though, the news of Mr. Campbell's diagnosis of dementia has moved the focus away from his music. This is his last album, his team insists, though Mr. Campbell disagrees: "If I find a new song that blows the face off my head…" he says with a mischievous smile. Backed by several of his children, the lengthy tour he'll begin on Sept. 2 will run into 2012. The T-shirts for sale on his website call it "Glen Campbell: The Goodbye Tour." Fan videos on YouTube shot at a mid-July show in Biloxi, Miss., present him as a pro at work. Songs from the new album will be integrated into the hit-filled set list.
"For a lot of people," says his wife, Kim, "they see him out there working and it gives them hope."
Mr. Campbell, who had withdrawn into his own thoughts for a moment, turns and winks. "By the way," he says, "I've been faking all this." It's not so much a denial, but an attempt to lighten the mood, yet another gracious act by the artist.
Mr. Fusilli is the Journal's rock and pop music critic. Email him at email@example.com or follow him on Twitter: @wsjrock.


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Laura Gibson: Muted Beauty In The 'Shadows'
Shadows On Parade
Thursday's Pick
- Song: "Shadows on Parade"
- Artist: Laura Gibson
- CD: Beasts of Seasons
- Genre: Folk-Pop
Every day this week, Song of the Day will showcase a track by an artist playing the South by Southwest music festival. For NPR Music's full coverage of SXSW — complete with full-length concerts, studio sessions, blogs, Twitter feeds, video and more —click here. And don't miss our continuous six-hour playlist, The Austin 100, which features much more of the best music the festival has to offer.
Laura Gibson is as far from flashy as singer-songwriters get: Where most project their voices to grab an audience's attention, Gibson seems to sing inward, directing her words into her own lungs for safe keeping. Given the singer's unassuming persona, Gibson's new Beasts of Seasons is a revelation, as sonically rich as it is characteristically quiet.
Split into "Funeral Songs" and "Communion Songs," the album blends darkness and light, maintaining an emphasis on the former. Beasts of Seasons opens, funereally enough, with the seven-and-a-half minute epic "Shadows on Parade," but this is no mere dirge. Opening amid feedback squalls, the song quickly offsets the dissonance with harp-like strums on an acoustic guitar, setting the tone for a somber, dreamlike journey that drifts along gently while retaining its muted beauty.
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Man tries to steal Olympic torch in Brazil
The man tried to break through the line of security guards accompanying the torch bearer at the 40 kms mark of the parade in Sao Paulo.
Brazil stages anti-terror drill ahead of Rio Games
Security forces conducted a simulated counter-terrorism operation at a Rio de Janeiro trai...
Global sugar deficit to hit Brazil ethanol production
Brazil's main centre-south cane belt should produce 27.2 billion litres of ethanol in the current crop (2016-17) compared to 28.2 billion litres in the previous season.
Brazil's economy is turning sour, but the coffee is sweeter
A drought across robusta plantations this year has raised prices for the bitter-tasting type of coffee that's usually the cheapest.
Jaguar used in Olympic torch event killed in Brazil
A jaguar trotted out for the Olympic torch's passage through Brazil's Amazon was killed afterward when it escaped its handlers & threatened a vet.
Petrobras' Indian partners fight delay in troubled Brazil oil project
Petrobras has warned its Indian partners in a huge offshore project to not expect oil from the site until 2022, according to sources.
Brazil's credit crunch threatens commodity exports, farmers
Several bankers told that they expected credit to remain tight for at least another year, extending a sharp slowdown in farm production.
Despite rally, India lags behind Brazil and Argentina in returns this year
Foreign investors have pumped in nearly $3b into Indian equities this year, in contrast to 2015 when offshore funds were dumping shares.
Petrobras' Indian partners fight delay in troubled Brazil oil project
The delay and pressure from the Indian partners is just one of many challenges for new Petrobras Chief Executive Pedro Parente, named by Michel Temer'.
Brazil's political crisis will test BRICS capability: China
Whether the BRICS countries stand united and whether their cooperation mechanism functions smoothly will be crucial for the development of the bloc, the commentary said.
Brazil confirms mosquito as Zika vector
Brazil, the country hardest hit by the Zika outbreak, has focused its efforts to contain the virus on eradicating Aedes aegypti populations.
Good days ahead for India as rains spoil Brazil coffee
The USDA report predicted a record arabica output for 2016-17 in Brazil that will offset the lower robusta production due to a drought in the country earlier in the year.
Brazil's recession is worst in history: Finance Ministry
Brazil's economy is going through its worst recession ever but will probably start to recover in coming quarters thanks to measures recently announced by interim President Michel Temer, the Finance Ministry said.
Renault to start assembling Kwid in Brazil
"The new Renault Kwid will be assembled in Brazil by Ayrton Senna industrial complex in Sao Jose dos Pinhais (state of Parana)," Renault said.
Jaguar Land Rover opens first fully owned overseas plant in Brazil
The Tata Motors-owned automaker joins rivals such as Volkswagen and General Motors in setting up plants in the nation of 200 million people.
Corruption claim engulfs new Brazil government
New president Temer took over from Rousseff automatically, because he was vice president, but he suffers rock bottom approval ratings.
Brazil sure Zika won't hurt Rio Olympics
US health officials have concluded that Zika infections in pregnant women can cause microcephaly, a birth defect marked by small head size.
Brazil sees 'flower power' as weapon against Zika-carrying mosquito
'Flower Power', will entail planting the genetically modified vegetation in areas where the proliferation of the mosquito is posing problems.
Try sports such as scuba diving, mountain biking this summer in Brazil
Plan an exciting trip to dense rainforests, expansive countryside, majestic mountain range filled with exotic plants and rare species.
Brazil's Temer names Henrique Meirelles as finance minister
Michel Temer named Henrique Meirelles as his finance minister, a press officer said on Thursday, giving the former central bank chief the daunting task of turning around the country's worst recession in decades.
Olympic flame arrives in crisis-hit Brazil
The flame's arrival in Brasilia from an ancient Greek temple via Switzerland starts a three-month countdown to the Rio de Janeiro Olympics, Brazil's big chance to shine on the global stage.
Protests keep up pressure on Brazil's interim president Michel Temer
The march in Sao Paulo on Sunday is heading toward Temer's residence. Roads have been blocked near the house and Temer himself was travelling to Brasilia, the capital.
Moody's expects COP21 agreement to propel wind power installations in India, Brazil and, Africa
COP 21, together with the need for clean energy, should support growth in these markets said Moody's in a statement on Thursday.
Rio Olympics to give battered Brazil economy limited boost, says report
"Olympic will give infrastructure improvements, as well as a boost in tax rev, but once the events are over, Brazil will wake up again to recession," report said.
Cash-starved Brazil considers selling off public assets
Interim President Michel Temer's govt is working with a list of companies and sectors that would be the first targets of any move back toward sales of state-controlled holdings.
Brazil's lower house votes for Dilma Rousseff's impeachment
Brazil's lower house of Congress voted late Sunday to impeach President Dilma Rousseff, delivering a major blow to a long-embattled leader who repeatedly argued that the push against her was a "coup."
Brazil lawmakers authorise Rousseff impeachment trial
Opposition deputies in the lower house needed 342 of the 513 votes to send Rousseff to the Senate, which will now decide whether to open a trial.
Brazil's new President Michel Temer names business-friendly cabinet
Brazil's acting president Michel Temer named a business-friendly cabinet today after his former boss Dilma Rousseff was suspended from office, ending 13 years of leftist rule.
Brazil president Dilma Rousseff blasts critics, vows to fight impeachment
"I may have committed errors but I never committed crimes," Rousseff said during a 14-minute address, at one point choking up.
Temer: The man who would be Brazil's next president
When Brazil's Vice President Michel Temer complained to embattled President Dilma Rousseff that he didn't like being a "decorative" figure, he was serious. Now he could take her job.
Dilma Rousseff's impeachment to go ahead: Brazil house speaker
In the latest twist to the country's spirling political crisis, local media said Waldir Maranhao had reversed the decision to cancel the April vote by lawmakers.
Brazil's economy to be deficit till 2019: IMF
Brazil's economy will continue to register primary deficits until 2019, the International Monetary Fund (IMF) has said.
Brazil economy shrinks 0.3% in Q1, less than expected
Brazil's economy shrank 0.3 per cent in the first quarter, government statistics agency IBGE said on Wednesday, less than the 0.8 percent drop expected.
Brazil sues BHP Billiton, Vale for $43 billion over mine tragedy
The announcement sent BHP's share price plummeting 9.36 per cent to close at 18.79 Australian Dollar in Sydney.
AB InBev suffers weak start to year in Brazil
First-quarter core profit (EBITDA) rose by 2.5 per cent on a like-for-like basis to $3.46 billion billion.
Slowing Indian sugar exports to boost Thai, Brazil sales in Asia
An expected slowdown in Indian sugar exports as domestic prices surge, will boost the market share of Thai and Brazilian sugar in Asian markets, traders said on Tuesday.
Brazil president faces key call in impeachment drive
Brazilian President Dilma Rousseff's battle to cling to power enters a crucial phase Wednesday as lawmakers hear a motion on whether there are grounds to impeach her.
Brazil impeachment: Dilma Rousseff begins her long goodbye
The arrival of the flame in Brasilia from an ancient Greek temple via Switzerland will trigger a three-month countdown to the Rio de Janeiro Olympics.
16-year-old girl gang-raped by 33 men in Brazil's Rio
With a sudden wave of crimes sweeping the city that will be hosting the biggest sporting spectacle between August 5 and 21, Brazil's cultural capital is on the edge.
'Q1 smartphone sales flat as demand weakens in China, Brazil'
"While three out of four mobile phones shipped on the planet now are smartphones but shipment has "slowed down considerably", Counterpoint said in a report.
Brazil on course for worst recession in century
Brazilian GDP fell 3.8 per cent in 2015, the government said today, indicating the Latin American giant is headed for its worst recession in at least a century.
Summer on its way out, Zika sees a drop in Brazil
WHO warned it still expected cases around the world to sharply rise in the coming months, Xinhua news agency reported.
Brazil's people will 'prevent setbacks' to democracy: Dilma Rousseff at UN
President Dilma Rousseff voiced confidence Friday that Brazil's people will "be able to prevent any setbacks" to democracy as she battles a bid to impeach her.
Brazil unemployment at its highest since 2012
The number of people out of work by the end of January rose to 9.6 million _ up 6 per cent from the previous three-month period.
Brazil's Supreme Court to rule on Luiz Inacio Lula da Silva appointment
The full court -- due to meet as of 1900 GMT -- must now rule on whether he can take up the job, the highest post in Rousseff's government.
Tata Steel outbid Brazil's CSN by just 5 pence/share for Corus
Corus Group Plc, code-named 'Project Colour' by Tatas, was won by the Indian group in 2007 after a gripping seven-and-half-hour final bidding.
Opposition brings down Dilma Rousseff, but can it lift Brazil?
She could still survive the ensuing trial, but most analysts say the Senate would surely follow the lower house lead and drive her out, permanently.


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Comings and Goings!
Sister Amie has just returned from a study program with the Christian Brothers in Glenburne, Australia. She received so many gifts and is looking forward to sharing! Sr Gail is on her way to Zambia and Zimbabwe to lead retreats. Her first stop is in Lusaka, giving a program to…keep reading »


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Jesuits, Masons, Kabbalists, Rosicrucians, Zionists, the Vatican, and many other groups run this planet
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They're all waiting on their Superman, aka Satan, to come and save the Earth from impending doom
But if it's one group that is the most detestable of them all, it would be the Jesuits.
the Bible describes it all...
their superman commeth indeed
but not so lovely a time
the real Superman comes and cleans house!!!
a good spring cleaning!!!
Anonymous Coward 3123453
Black Sabbath
Iron Man
I am Iron Man!
Has he lost his mind?
Can he see or is he blind?
Can he walk at all
Or if he moves will he fall?
Is he alive or dead?
Has he thoughts within his head
We'll just pass him there
Why should we even care?
He was turned to steel
In the great magnetic field
When he travelled time
For the future of mankind
Nobody wants him
He just stares at the world
Planning his vengeance
That he will soon unfold
Now the time is here
For Iron Man to spread fear
Vengeance from the grave
Kills the people he once saved
Nobody wants him
They just turn their heads
Nobody helps him
Now he has his revenge
Heavy boots of lead
Fills his victims full of dread
Running as fast as they can
Iron Man lives again!
They missed the part in bold!
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13 Important Elements To Look For In Every Staged Shooting Event
Gestapo In The USA: FCC Intimidates Press and Kills Free Speech at 5G Rollout
Democratic National Convention in Philly Is Not What We're Told About in the Media
Federal Judge Rules Hidden Microphones in Public Do Not Violate Constitution
Deutsche Bank's net income plummets
Sanders Supporters Walk Out Of Democratic Convention
Black Protesters at DNC SHOUTS: "Don't Vote For Hillary, She's Killing Black People"
Hillary Clinton will nominate justices to the Supreme Court who are prepared to overturn Citizens United."
Day After Clinton Cash Film's Go Worldwide, CEO Forced To Step Down
Ancient 'toilet paper' proves that Silk Road travelers spread parasites as they traveled
Sheriff David Clarke Says the DNC 'Seems to Be About Embracing Criminality'
Why News Junkies Are So Glum About Politics, Economics, and Everything Else
Here's What Happened When Democrats Recited 'The Pledge Of Allegiance' At The DNC
Superhuman Tech? Most Fear Worst..
Wikileaks Proves Primary Was Rigged: DNC Undermined Democracy
WIKILEAKS JULIAN ASSANGE Says He Has NEW Emails That Should Indict Hillary…And Why He's A Trump Fan
Undercover Video: Hillary Clinton Delegate Explains Her Deceptive Propaganda to Ban Guns
Is State Dept. Is Protecting Hillary Rotten Clinton's Presidential Bid?
Robots, drones fill police ranks
Companies around globe packing earth orbit with satellites to meet communications demands
Rise of black nationalist groups
Report: Mr. Robot's one-time only VR experience will return next week
'Kill More Cops' Graffiti Mural Appears on Freeway
DNC erects four-mile eight-foot tall fence around Philly convention site
Should the Postal Service Handle Your Loans as Well as Your Mail? Elizabeth Warren Thinks So.
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Skating Program for 7 to 9 years old - August 2016
by Whitehorse Minor Hockey Association, 2016-07-11T15:06:23-07:00July 11 2016, at 03:06 PM PDTCanpower Skate is an action packed high energy power skating program taught by Skate Canada certified Canpower Instructors. Canpower Skate is the only "nationally" regulated power skating program in Canada. Our summer program is geared for 7 to 9 year olds who must be able to skate forward, backward and stop. Skaters come fully dressed in Hockey Gear and wear CSA approved helmets.
Sessions will be 45 minutes
Two Weeks—3 days per week:
- Week 1:...
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Aug 16
Sounds Like: The Beatles, Sarah McLachlan, Dixie Peach, Adele, The Judds
Label: Half-Baked Records
Manager: Dean Ulmer & Amy McFarland
Bio: Amy McFarland, Vocals: Amy may very well become Cincinnati's biggest musical discovery in a very long time. Singing professionally for only a little more than a decade, Amy is an EXTREMELY powerful and adept singer, Amy can cover just about any style that's thrown her way with great skill and wit...See Full Bio
"Here's a scan of the full page article that was done on us in the October 2013 Guitar Player Magazine. This was a MAJOR honor that was was given to us. GP only highlights about a dozen players a year for their band, song writing, and guitar tone. This was a major wish come true and we do hope there are many MANY more to follow... "


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Besides the Met Gala and the Oscars, the Cannes Film Festival really makes the trifecta of the most glamorous events of the year. But it's not always just about that red carpet — celeb's off-duty looks (especially their airport style…which we just can't seem to get enough of) are just as exciting as those gowns. Better yet? These are outfits you can actually wear yourself!
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2016 MTV Movie Awards
I haven't written about the fashion at the MTV Movie Awards for quite some time (not since Amanda Bynes was still [kind of] relevant) but after seeing some actually cool styles last night, I thought CCF could use a little red carpet love today. Of course it's MTV, so there's still plenty of tacky for us to discuss…(don't you worry!)
Kendall & Gigi Win At The Gym
I hate to be another one of those websites that talks about Kendall Jenner and Gigi Hadid…but today, I just have to be another one of those websites that talks about Kendall and Gigi (KenGi?), and here's why…
2015 AMAs Red Carpet
Remember when Cady Heron (AKA Lindsay Lohan at her prime) said, "In Girl World, Halloween is the one day a year when a girl can dress up like a total slut and no other girls can say anything else about it"? Well in celebrity world, there's a few more days a year…because we have MUSIC AWARDS SHOWS. So let's see who wore what at the AMAs this year…shall we?
Wet Hair Don't Care
Beyonce is rocking wet hair for Vogue's September issue. And as we all know, if Beyonce does something…we have to talk about it.


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Wednesday, June 3, 2015 at 4 a.m. by Loren Green
It's the 49th year for the Edina Art Fair, located at 50th and France. The three-day event is expected to draw 165,000 festival-goers, all ready to revel in the work of 300 artists. This year's featured talent is Kristi Abbott, a St...


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I was in the area on business and needed an economy place to stay just for one night. After looking at the options, I decided to try the Red Roof Inn. The room was clean and quiet though the hotel is very close to the highway. The negatives were the shower soap provided and the shower head. The soap was one of those tiny bars typically for hand washing. Its hard to use in the shower. The shower head did not have much pressure and the water kind of "drizzled" out. One other negative concerned the breakfast area. When I went into the lobby early in the a.m. a woman was on her hands and knees cleaning the floor...nothing unusual there. I ate breakfast and as I was putting my trash in the garbage can, the same lady was in the breakfast area checking on the food items. Now while I cannot be sure, I do not think she washed her hands after scrubbing the floor and she was NOT wearing gloves. I just closed my eyes and left. Overall, I would stay there again for the rate but would probably pass on the breakfast.
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Rent The Price of Whiteness 1st edition today, or search our site for other textbooks by Eric L. Goldstein. Every textbook comes with a 21-day "Any Reason" guarantee. Published by Princeton University Press.
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Irene Neuwirth
Gemstone Bracelet
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Made in the U.S., Irene Neuwirth's bracelet is crafted of 18k rose gold bezel-set with marquise-shaped onyx cabochons.
- Scalloped settings detailed with coin edge.
- Marquise-shaped onyx.
- Satin-finished 18k rose gold.
- 1.00cm band width, 17.25cm interior circumference (approximately).
- Hook-and-eye clasp with safety latch.
- Made in U.S.
Style # 503468781
Influenced by her deep love for the ocean, L.A.-based designer Irene Neuwirth creates awe-inspiring statement pieces from brightly hued, faceted and cabochon gemstones. Neuwirth's bold jewelry showcases precious and semi-precious stones such as sparkling diamonds, luminous fire ridge opals, smoky labradorite and more, all artfully resting in her signature scalloped setting with coin edge.
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text:
Christopher Tym
Set in China, 'From I to I' combines animation and film to stretch and warp the paradigms of the spoken word in cinema. The viewer is lead from a solid cinematic format into a devolution of shapes and sounds that gradually collapse into static images and crusty loops.
The use of different forms of visual stimulation and progressive soundscapes in a foreign environment serve as a new form of communication, leaving the viewer to take as much as they please.
Directed/ Animated/ Edited - Christopher Holloran
Music/ Soundscapes - Julien Debey
Girl - Wang Ying Wan Yx
Narration & Translation - Gong Ting
China Production Assistant - Zhong Zheming
7.43 Minutes *(Full Length Duration)