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member for 8 years, 3 months, 9 days
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Bio and Links
I've been enjoying walking the cemeteries in my area for a few years now. It's peaceful and it turns out to be quite a stress reliever!
The photos I take are for the benefit of others so please feel free to use them for your personal use or at any of the genealogy websites, including Ancestry.com. I figure the more places they go the more these loved ones will be remembered!
I have deep roots in the Dutch heritage which is very influential in my area. It's been a pleasure to take photos of the Dutch ancestors headstones knowing it has helped those in the "old country" reconnect with their US family branch.
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6,237 Memorials Added
6,126 Memorials Managed
14 Memorials/Week
2,829 Photos
12 Volunteer Photos Taken
120 Virtual Flowers
8 Virtual Cemeteries
3 Fame Ratings
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Messages left for DutchGirl (93)
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Memorial #75436555
Hi friend...I see that her memorial is linked twice to Nick Andree. Somehow a double link?? Are you able to disengage one of the entries for her to Nick. They were each other's 2nd marriage.
I just returned from a trip and now I will work on my aunt's other relatives and look at what you have given me for Jacob Faber and his family. I plan to soon call the cemetery office where his wife is supposedly REALLY buried because I need to verify her sister's burial site for my aunt (granddaughter of that sister). Thanks for your help!
Added by
on Oct 10, 2016 4:55 PM
Lynda King
RE: Titia Ros
You are absolutely correct -- I am so sorry for the error! Thanks much.
Added by
Lynda King
on Oct 09, 2016 8:55 AM
You are the best. Thanks! I communicated with the volunteer who made Geertje's memorial page for Hillside Cemetery. He has cemetery records that show her interred there and her sister is buried next to her. I have found on rare occasions that families honored deceased by putting name and info on monuments even when body was somewhere else. I "get" why they would do that but makes our research get a bit tangled. I am going to call Hillside ofc at some point to ask whazzup. When i find out i will let you know. And...we should probably link both Geertje memorials to Jacob with notation. Stay tuned :). Thanks again.
Added by
on Oct 01, 2016 2:17 PM
Willem kappe
Dear "Dutchgirl" Iam Wm Kappe from Nijkerk Netherland.
I was looking for the Balder burial place and his tombstone.
Thank you you provide apicture of this tombstone.
Can I have a copy of that picture?
Greetings from Wm Kappe , Nijkerk. Netherland
Added by
Willem kappe
on Sep 21, 2016 8:56 AM
My proposed addition
Hi Dutch Girl, my proposed addition is not correct. I followed a link that can not be correct. Hotze Annes Dykstra was not married to the person that I have been looking for. I am looking for Jennie Dykstra who was born 28 Aug 1856 Lemsterland, Netherlands and who married 3 times, first to Gerrit Schaafsma, then to Fokke (Frank) Dykstra (1856-1904) and finally to Albert K. Huisman.
Added by
on Sep 17, 2016 11:57 AM
Terry Boomer Morse
Helen Altman Eliser Goorhouse
Thank you for the picture of my husband's grandmothers headstone. It is definitely appreciated =)
Added by
Terry Boomer Morse
on Sep 05, 2016 4:03 PM
Photo ARvan der Meer
Thanks voor taken the photo of the headstone.
AR (Abel Redmer) van der Meer was born on 21-11-1911 in Achtkarspelen, The Netherlands and passed away on 1-10-1985 in Holland Michigan.
I didn't know that Abel R. had emigrated, till I found a his name on www.findagrave.com.
Many thanks for the the photo.
Kind regards,
Harry Vos
The Netherlands
Added by
on Sep 05, 2016 11:44 AM
Peter Brandl
Jeremy Bowen #75533629
I am writing to request management of my son's memorial. He is Jeremy Bowen #75533629.
Jeanne Bowen Brandl
Added by
Peter Brandl
on Jun 05, 2016 10:38 AM
Cheryl Martz
Thank You
Just a quick note to say I've seen several of your memorial pages and I just want to say Thank You on behalf of all the researchers on this web site:) It is people like you who really appreciate this site and make up pages with much care in mind. I'm a fellow member and I know I put a lot of Love in making up my Family pages. Sincerely Cheryl 47552589
Added by
Cheryl Martz
on May 10, 2016 5:34 PM
Thanks for the Fouts transfers
I am very appreciative, and will try to get in touch soon....
Added by
on Mar 11, 2016 11:53 PM
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guy drains his main vein.4.20 / 5.00 5,393 Views
( Original ) Nesia Legend of Cosieda Episode 1
The first episode of my original anime3.95 / 5.00 1,817 Views
Godians Fight
Two Men Fight to the Death!4.17 / 5.00 1,764 Views
Nice one!
Haha I liked this man. An interesting style and not badly put together either. Some of the artwork could have used a bit of work but apart from that I thought it was funky.
Thanks man, I was planning on adding a background, but I'm still haven't found a good way to fill in color using the pencil tool, I probably should have used the brush tool, but it always ends up looking sloppy, not that this didn't, just sloppier than usual
I liked it
Great idea, and good animation.
The main problem is the lack of color, because I found it difficult to tell the difference between some of the characters. When he was being shot at in the beginning it also looks like he got hit each time.
Please keep up the great work. Ignore the haters.
pretty good
organ collector coming to colect a guy's organs when he isn't dead. hahaha. pretty funny. that guy beats the crap out of those guys. then he ends up being dead when it shows you what really happens haha. pretty damn good short
I'm too nice and I hate it
This was an interesting animation, made me laugh at the end. Quite morbid but thats life... or not as the case may be. Black humour win :)
Good ol' black comedy(and by that I don't mean Tyler Perry comedy)
You'd expect him to fall in the bin of needles xD
The animation was pretty basic but it was original. Trying to kill someone for his organs lol.
Moar colors next time and it'll be awesome!


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[author: Geoffrey B. Fehling]
Surprisingly, the answer sometimes may be no, due to a provision in many commercial property policies commonly referred to as an "entrustment" exclusion. Generally, entrustment exclusions bar insurance coverage arising from a loss that occurs while an insured's property is entrusted to the care of another party. A standard "entrustment" exclusion provision reads as follows:
"This policy does not insure against loss or damage . . .
[c]aused by . . . misappropriation, secretion, conversion, fraud, infidelity or any dishonest act or omission on the part of the insured or other party of interest, his, her or their trustees, directors, officers, employees, agents or others to whom the property may be entrusted; this exclusion does not apply to a carrier for hire, nor to acts of destruction by your employees; but theft by employees is not covered . . . ."
"This policy does not insure against loss or damage . . .
[c]aused by . . . misappropriation, secretion, conversion, fraud, infidelity or any dishonest act or omission on the part of the insured or other party of interest, his, her or their trustees, directors, officers, employees, agents or others to whom the property may be entrusted; this exclusion does not apply to a carrier for hire, nor to acts of destruction by your employees; but theft by employees is not covered . . . ."
A federal court recently highlighted the difficulty entrustment exclusions may impose on businesses. In 3039 B Street Associates, Inc. v. Lexington Insurance Co., a federal appeals court addressed a claim that arose following theft of more than sixty industrial radiators from a warehouse by a third-party who was granted access to the property by his former employer. According to the employer, the ex-employee was given permission to scavenge "loose" metal from the warehouse "to clean the place up." Conflicting testimony about the scope of the authority granted by the employer agreed only that the end result was that the ex-employee left with sixty-six radiators worth more than $160,000.00.
The company filed a claim for the radiators under its property insurance policy, but the carrier denied coverage under the policy's entrustment exclusion, due to the employer's testimony that he had entrusted the property in question to the alleged thief. The company subsequently filed suit in federal court alleging claims of breach of contract and bad faith. The court agreed with the insurance carrier that coverage should be denied. The company entrusted the warehouse to a third party, who took advantage of the opportunity to steal the building's radiators, and, therefore, the carrier properly denied coverage.
In order to avoid losses like those found in B Street, business owners should review their insurance policies to determine whether they include entrustment or other exclusions that may affect their coverage in the event of a theft. If an entrustment exclusion is found and theft is a risk in your particular business, speak with your insurance agent about supplementing your coverage to include specific property in your care and control.
If additional insurance coverage is unavailable, business owners may also consider entering into a written agreement with third-party contractors—or anyone else who will be on the property—clearly stating the scope of their authority and that the property owner is not entrusting all of its property to the third party. An agreement specifically limiting the scope of property entrusted to a third party may avoid the kind of ambiguities faced in B Street and, therefore, prevent a similarly unfortunate coverage exclusion. Alternatively, in situations where a third party is given unsupervised access to high-value property, business owners may ask that the third party provide a fidelity bond or other financial assurance that would cover any dishonest acts with respect to the owner's property.
If you have any questions about any of the coverage issues discussed in this article or would like someone to review your policies, please contact any member of the McNees Wallace & Nurick Insurance Recovery and Counseling practice group.
See more »
DISCLAIMER: Because of the generality of this update, the information provided herein may not be applicable in all situations and should not be acted upon without specific legal advice based on particular situations.
© McNees Wallace & Nurick LLC
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Chapter Seven
Blood Hungry
Caroline woke with a start, her heart racing.
"Thank god you're okay!" She felt someone hug her, and her vision began to set itself straight. She coughed and looked up-
And saw Elena looking at her.
It took her about two seconds to remember why elena shouldn't be there.
She looked around and saw Damon and Stefan helping Bonnie and Lucy up.
"What are you doing here? Where's Tyler?" Caroline asked Elena. She looked at her sadly.
"We...kind of knocked him out with Wolfsbane."
"YOU WHAT?" Caroline screamed.
"We were worried! And we knew Tyler would never let us go!"
"SO YOU KNOCKED HIM OUT? WHAT THE HELL IS WRONG WITH YOU!" She yelled.
"I'm sorry!" Elena yelled back.
"Damon get us home, RIGHT NOW!" Caroline growled. She walked over to the car without another word, fuming and glaring at Elena and Jeremy whenever she had the chance.
"Yeah...let's go home." Damon said, looking at the destroyed warehouse sadly.
"TYLER!" Caroline ran inside the house and found her boyfriend on the floor.
"Oh god, what did they do to you?" She said sadly. He suddenly woke with a start and looked at her.
"Oh, you're okay!" She hugged him tightly.
"THEY KNOCKED ME OUT!" He growled.
"Sorry dude!" Jeremy said.
"I'm gonna kill you, Gilbert!" Tyler growled.
"Baby, come on! You're okay, I'm okay! We're all okay!"
"But he knocked me out..." Tyler said sadly. Caroline laughed and kissed him.
"You're still a tough muscle man in my eyes." He smiled.
"Thank god you're okay." He said, hugging her tightly.
Elena took this as a sign that she was off the hook and walked over to Damon, who was looking outside with a glass of scotch in his hands.
"Is she really dead?" He said, turning around and looking at Lucy and Bonnie. They looked taken aback.
"Rosemarie. Are her and Klaus really..."
"Yes...they're gone, Damon." Lucy said sadly. Damon sighed with frustration.
"Damon, where's Stefan?" Elena asked him.
"He's in the cellar." Damon said, not looking at her. Elena half-ran half power walked down to the cellar. Damon sighed.
"Caroline!" Damon half-shouted. She appeared in the blink of an eye, Tyler right beside her. Jeremy came into the living room three seconds later.
"I hate being human sometimes." He murmured.
"Elena went down to the cellar to see Stefan, keep an eye on her." She nodded, and her and Tyler were gone in another flash.
"Rosemarie didn't deserve to die." Damon said. Lucy sighed and nodded.
"I know...but she knew what Klaus wanted to do. And she couldn't let him."
"How come the most purest people with the most purest hearts...are the ones dying?" Damon asked. Lucy sighed.
"Because the ones with the purest hearts are the ones trying to stop everything else unpure. There needs to be a balance. Always."
"Yeah well...Balancing sucks. Major." Damon said, skulling the rest of his scotch.
"Just stay away from me, Elena!" He growled, slamming into the corner of the cellar.
"Stefan i'm right here. I can stop you if you try anything." Caroline said softly.
"No. You all need to just leave. Go!" He growled again.
"We're not leaving. We did all this to save you!" Elena cried.
"I know, Elena! And I'm so...so grateful. I'm free. But Elena...the bloodlust is still inside me. And all I want to do right now is rip your throat out and drink you dry. The only thing stopping me is Caroline and Tyler." He said, sweat dripping from his face with the effort. Caroline shifted, wincing, but righted herself.
"Stefan, you can do this."
"No, I can't, Caroline! I'm not as strong as you!"
"Yes you are! You're the one who taught me everything I know!"
"STEFAN, PLEASE!" Elena cried, tears pouring down her cheeks. Stefan looked at her, sadness in his eyes.
"I can't, Elena! I can't...I can't...control...myself..." He looked at her and suddenly, his fangs protruded.
Caroline ran in front of him and pushed him back. They slammed into the wall and Stefan grabbed Caroline's shoulder and twisted it, growling. Caroline swore loudly, but thrust her fist out. It connected with Stefan's face and Elena heard a crack.
"GET HER OUT OF HERE!" Caroline yelled at Tyler. Tyler grabbed Elena, who struggled against him, but was no match for his werewolf strength.
"STEFAN!" Elena screamed. Caroline slammed him to the floor and went to kick him, but he grabbed her foot and slammed his fist into her knee. It broke, clean in two. Caroline screamed in pain, and fell to the floor, screaming even louder.
"CAROLINE!" Tyler slammed the door and ran into the room.
"Oh god..." Stefan was watching Caroline writhe on the floor in horror.
"No, no, no. I'm so sorry, Caroline! Caroline..."
"It's...okay..." She gasped out, clutching her knee.
"Stay still baby, grab my hand." Tyler whispered. He kissed her forehead, then put his hands on her knee and snapped it back into place. She screamed once more, gripping Tyler's hand for support. Stefan winced at the sound and retreated back to his corner as Caroline healed.
"I'm sorry...I'm sorry." Stefan repeated, rocking back and forth.
"Get me...outside." Caroline gasped. Tyler half lifted, half carried her out and slammed the door behind him, locking it. Caroline looked up to see Damon looking at her in worry.
"You okay?"
"Fine." She whispered, leaning back on the wall.
"We need to just keep him off blood for awhile. Start feeding him the animal stuff." Damon said, frowning.
"You think it'll work?" Elena asked sadly.
"With Lucy and Bonnie with us...yeah. It'll work." Damon said, sighing. Elena nodded and looked at Caroline, who smiled.
"We'll get him back, 'Lena. I promise."
Elena closed her eyes and nodded.
With her friends by her side, they would stop at anything to bring Stefan back.


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Our hearts are always working, even when we're at rest. That's why board-certified cardiologist Dr. Zubair Khan, FACC, with Lake Regional Health System in Osage Beach, encourages patients to check their heart health periodically.
"Heart disease is the No. 1 killer of men and women in America," Khan said. "Screenings are important because they may provide early warning signs of heart disease."
Khan encourages area residents to attend the Cardiovascular Screening at Lake Regional Hospital, scheduled 7:30-10 a.m. Saturday, Feb. 16. Free pulmonary function tests, body mass index and blood pressure screenings will be offered in the hospital's third floor conference rooms. Complete cholesterol panels and blood glucose tests also will be available for $5. In addition, participants may have electrocardiograms performed for $15.
"EKGs are important because they measure how well the heart is functioning," Khan said. "They also may indicate whether the heart has sustained previous damage, such as a mild heart attack."
Nearly one third of all heart attacks are "silent." Although patients may feel something is wrong, they may not realize they have suffered a heart attack until the damage is revealed in an EKG.
"If an individual has suffered a mild heart attack, they are more likely to experience another one and sustain more damage to the heart muscle," Khan said.
Both men and women should begin screening for heart disease no later than age 45. However, individuals who have a family history of heart disease or stroke should begin screenings at age 35 or younger.
"Blood cholesterol tests are especially important for individuals with a family history of heart disease," Khan said. "I tell patients "the earlier the better' when it comes to checking for warning signs."
Registration is not required for the cardiovascular screening. Fasting is required 12-14 hours in advance of the cholesterol panels. Water and prescribed medications may be consumed.
For more information, call 573-348-8222 or visit lakeregional.com/events. To learn more about cardiovascular services available at Lake Regional, visit lakeregional.com/HeartCare.


text:
How many poly ppl tell their family?
View Single Post
Join Date: Jan 2012
Location: Alberta, Canada
Posts: 13
Thanks so much for all your responses. It's been very interesting to read and I will definitely check that other thread out
I love my family and I don't think they would ever shun me for something... But I don't think poly is something they'd approve of. I'm already well-versed in hiding things from them. I'm a webcam model and they have no idea. I don't know if I'll ever tell them... Just like I don't know if I'd ever tell them if I do end up having any OSOs... I hate lying too... But I think a big part of me just wants their approval and I know I shouldn't need it. Of course, I'm also just afraid of what they'd say.
I'll never know until the situation actually arises, but I really wanted to hear about other ppl's experiences... So thanks again, it was great to read. I am sorry to those that didn't/don't feel fully accepted. I fully and completely know what that feels like... Working in the adult industry, being bisexual, being in an open relationship (and now maybe even being polyamorous rather than just having fuck buddies)...
It pains me to feel like I have to hide from so many things, but I wonder if I'm just bringing the pain on myself. I think it's a bit of both. Society is somehow set up for people... But for who? I don't know. It sure doesn't feel like I fit in most of the time.
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Using technology to make your life easier!
2 Jun
The folks at Webdesigner Depot have posted 50 Great Examples of Data Visualization. These tools enable one to view large amounts of data in a visual spacial fashion that helps to reveal patters, trends and groups that are not easily observed in the traditional format. Unfortunately, this site lists 50 tools and while I have used several, but not all, I cannot make a recommendation on which tools is the best. Furthermore, the tool you choose or will need will also depend on the type of data that you need to view.
Educational Application:
Being able to present data in a visual spacial format will help most, if not all, learners get better grasp of what the data can reveal.
14 May
My last article focused on the compression side of image editors (Dwayne also threw a good tool in one of his posts) and I tried to focus on the easiest to use options for that specific purpose. While writing that article I felt that I needed to focus on image editors that act more like a full featured photo and image manipulation program like Photoshop. So here is a list of a few online editors in order of what I would be most likely to use.
Sumo paint
online painting/photo manipulation program. One of the most robust in its field with a focus on illustration and painting. It's editing features are in the top of the online field and my choice as the best of the best.
Adobe Express
A stripped down photoshop that is all online and free (limited). If you create an account you will get access to a few more options and it still remains free. It's focus is on photo manipulation in a basic way.
Online image editor that works really well but could be considered on the difficult side if you have never worked with image editors before. It also boasts easy sharing to popular picture sharing sites like flickr, facebook, and picasa. No registration is required to start drawing but to really draw the power of it you should sign up.
Online image editor that works really well and is very easy. No registration is required to start editing but to fully realize the application requires a paid registration. This one has the most fun filters of them all but lacks some of the other features that make the others really great.
Synfig is an open source vector animation application very much like Flash. It works on a PC but not Mac as of now and will be a very difficult program to get into for novice and pro alike.
Pencil has no image manipulation or fancy filters, its purpose is for frame by frame animation. It's very old school but still a very fun, easy application and gives you instant gratification.
How can you use these applications for education?
What are your ideas for useful ways these types of applications can be used in education?
12 May
Visuwords™ is an online graphical dictionary where you can look up words to find their meanings and associations with other words and concepts. The tool enables you to produce diagrams and learn how words associate.
Visuword combines a web 2.0 type visualization tool with Princeton University's opensource WordNet database to create an interactive click and drag type tool that is free for everyone to use.
Educational Applications
Because Visuword functions like both a dictionary and thesaurus it is ideal for writers, journalists, students, teachers or anyone else who has an interest in words.
11 May
Photoface allows you to upload an image of your face (or someone elses–assuming you have permission) and then modify that image by changing the age, weight, caricature and emotion. The instructions are built right into the site–the most challenging part may simply be the uploading of your image.
While I don't really see any pure academic or educational purposes for the site I still want to recommend the site for its pure entertainment value.
6 May
I copied the following How to use it instructions directly from the Photo Resizer 3.5 site:
In addition to editing the name of the image you can adjust the pixel size and compression, sharpen the image and much more. Whether you are resizing 1 or 100 (or more images) this FREE tool makes the job quick and easy.
1 Apr
One of the advantages of Web 2.0 is that there are hundreds or thousands of tools, sites, mashups being developed for a myriad of uses. This presents a significant challenge–how do you find the right to for the right job. Sites the like Mashable are my first stop when looking for specific Web 2.0 tools but as excellent as Mashable is, I often find myself looking for a tool that is just a little bit more or is better at…, and fall back to a Google search entry like "Compfight vs" to see what reviews have been written on a particular app or site and more specifically to search out similar tools and explore my options.
This is where Listio comes in and makes my search for the perfect tool much easier. Listio is a community directory of Web 2.0 tools, sites and services. The site allows you to browse Web 2.0 apps by their tags, search existing and new Web 2.0 apps and read and write reviews. Perhaps the most useful aspects of the site is the list of related applications which can be accessed from an application review page.
This feature has made my life much easier by giving me the option of viewing a wide selection of applications that are similar to the one that I may currently be testing or reviewing.
Educational Application:
3 Mar
Jing is one of the easiest tools to use to create screen captures and record and add voice overs to any onscreen activity. One can easily share what they have captured or recorded over the web, via IM or email.
The program works on both Windows XP/Vista and the Mac OSX. The free version offers all the features of the Pro – the Pro version just makes it even easier to share your videos at a higher resolution and allows you to export to the .mp4 format which enables you to edit the video in any video editing tool. Jing is made by TechSmith, the same folks who make Camtasia, and the videos are shared through screencast.com.
Up until recently I have only used the free version but decided to upgrade ($14.95 US) to get access to the higher quality video and the ability to export to .mp4. The following is an example of the video capture I created in just a few minutes:
Setting up Google Forwarding – View in "Full Size" for best quality
A few educational applications for this tool would include:
24 Feb
There isn't much to Wordle it just does what it does very well and that is create word clouds from text that you input. If you have never experienced a word cloud then you are missing out, the more often a word shows up in a chunk of text the larger it appears in the cloud (see the example below). There is no signup required although it helps with a few things. You have a fair amount of control over the word cloud by being able to change the font, layout, colour and all the usual visual treatments.
So how can this benefit education?
That's all I got so help me out and give me some ideas of great ways to use this free service.


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497. Neapolitan
Quoting TomballTXPride:Well, anything else but us humans, perhaps. Did you know it would take the equivalent of a Mt. Pinatubo-sized eruption every 12 hours every day of the year to pump as much CO2 into the air as we humans do annually? And the ongoing event in Guatemala is nowhere near the size of even a single Pinatubo.
Member Since: December 31, 1969 Posts: Comments:


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Hedera helix on Eucalyptus globulus
Growing in Interior Park Belt, Sutro Forest, Mount Sutro. Host tree is Eucalyptus globulus.
The irony of two nonnative species from different continents holding probably the top two positions in an ecosystem on a third continent makes my head hurt.
The entire forest is owned by the University of California, San Francisco. The forest was planted by Adolph Sutro in the 1880s and is nearing end of life. It is reported that UCSF is studying what to do when that happens.
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Taken on October 13, 2007


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We are creatures of habit who have become addicted to the screens of modern society. Phones aggressively capture the attention of our eyes and ears. They only let go of their grip when they are turned off. Computers save us time, only to consume our time with unnecessary and needless information. Like an addict who needs another hit or drink, so we become inebriated with access to endless digital knowledge. Space age conveniences, like music and movies on demand, can demand our affections above the heart of God.
"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things." Philippians 4:8
How do we guard the mind from being governed by outside forces? How can we give our minds a break, so God can give us a break-through in our thinking? A good first step is to regularly free ourselves from being a slave to screens. Set up blocks of time when the computer, phone and television are turned off and ignored. Mental margin grows in a pared down schedule. Your trust in Jesus gives you permission not to be accessible.
Outdoor physical activity provides mental gymnastics that stimulate different areas of brain engagement. Hence, mental margin does not mean mindlessness. But it does require creating space where the Lord can be heard and people's emotions can be felt. A full head has nothing to give, but one empty of self has capacity to know how to serve a loved one at their point of need. And above all else, allow the peace of God to guard your mind.
"And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." Philippians 4:7
Prayer: Heavenly Father, teach me how to rest in You, with my peace of mind from You.
Related Readings: Daniel 10:12; Mark 8:33; 12:30; Romans 15:5-6
Post/Tweet this today: Mental margin grows in a pared down schedule. #trust #calendar
Wisdomhunters.com is dedicated to Applying Unchanging Truth to a Changing World.


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Room Selection Process Details (MyHousing and the Application Process)
Using MyHousing (for deposit, applying and selecting a room)
IMPORTANT: You must submit your deposit through the MyHousing portal. Submitting a deposit through any other method online will not allow you to complete an application.
MyHousing is an online tool, available through you Pace Portal, that you will need for completing the deposit, application, and selecting your room if you are taking place in the online housing selection process. The following dates are:
- Large Group Selection: April 11th 9PM-Midnight
- Theme Floor Selection: April 12th 9PM-Midnight
- General Housing Selection: April 13th & 14th 9PM-Midnight
Where is MYHousing located?
- Log into your Pace Portal.
- Click on the student tab.
- The third link down on the left is the link for MYHousing.
- Log into MYHousing using your Pace Portal log in. If you have trouble with the link or logging in, please contact the IT Helpdesk.
I have been able to log into MYHousing, what should I do first?
The first item to complete is the online deposit and application. All returning students wishing to return to campus for the Fall 2016 semester must complete an online application.
To complete the online deposit and application. Complete these steps.
- Go to portal.pace.edu
- Sign in with your username and password
- Click on the "student tab"
- Click on MyHousing (requires second log on)
- Click the link on the LEFT that says "Apply Online" follow prompts to complete your application and submit your deposit.
- If you submit your application too early (with incorrect or incomplete information) or have an issue with the application, please e-mail Keith Gorman firstname.lastname@example.com & Stacey Butler email@example.com. They can reset your application to be filled out again if you have an issue.
I have completed by deposit and application and would like to take part in online room selection, what is the next step that I need to complete to make sure that I can select a room for next year?
Having completed the online deposit and application, you are ready to participate in room selection. Wait for the email from housing which will confirm your RSN and completion of deposit and application, and then log in to My Housing at that time to choose your room (see below). In the meantime, be sure to review your room selection number (sent to you by email on March 13th), as that number determines when your room selection appointment will be.
What if I want to be part of a pair or larger group of students choosing housing together?
If you want to participate in room selection with one or more roommates, you can do so by following these steps. Please remember that students who are "linked" to one or more students only need ONE of their group to actually log in and choose a room at the time of room selection. Also, if you are linked to one or more students, you (and your group) will only be permitted to select rooms that have enough vacant beds to accommodate all members of your group. If you wish to select rooms with fewer available beds, you will need to dissolve the link between you, and you will need to individually participate in the online room selection process.
If members of a larger group attempt to select a room with fewer bed spaces, one or more members of their group may be left with NO HOUSING. Also, keep in mind that students can severe a link unilaterally and without notice. In such a situation, a student may believe they are linked to someone who will select a space for them, but they may get left out. It is the responsibility of all group members to ensure that they secure housing. If you leave this process up to one group member, be sure to follow up to verify that you were in fact assigned to a space in housing.
To send a roommate request:
- Highlight "Room Selection" and click on "Roommate" selection.
- Fill in Last Name, First Name, or e-mail address. If you have all of the information, you can fill it in but the Roommate search will as long as your fill in one field.
- Click on Request Student as Roommate.
- Repeat this process as many times as necessary to add one or two roommates to fill a double, triple, or quad suite room.
If someone has sent you a roommate request, all you have to do is confirm it by clicking on the confirm button. You will be able to see on your Home/Overview or Roommate Selection pages if someone has requested you as a roommate. To know if your roommate request has been confirmed or if you have confirmed a roommate request, your Home / Overview and Roommate selection page will show the name of the other person and then you will see "Matched Roommate Group". If you see "Does Not Match" in red lettering, your request has not been confirmed.
You may only link to students who have been placed in all three NYC online room selection lotteries (meaning other students who, like you, have deposited and applied for housing through MyHousing). If a student is not available for you to link to, then they have not yet been placed in the lotteries).
Room Selection Number (RSN)
The RSN is the number that will determine the date and time of your online room selection appointment. The number is comprised of: (your class year + your GPA – demerits). Your class year is determined by the number of credits you have earned as of the time that you are applying for housing (your current credit load does not count), and is calculated as follows:
- 0-31 credits= 1 (freshman)
- 32-63 credits= 2 (sophomore)
- 64-95 credits=3 (junior)
- 96+=4 (senior)
- Graduate student=5
The GPA used is your current Pace University cumulative GPA. Demerits are deductions that you may have received based on judicial action. Your RSN will be communicated to you in the email that will be sent on March 17, 2016. Take time to review that email carefully. If you wish to contest your RSN (e.g. you are a transfer student and you do not believe that your full load of credits is being properly recognized; you have an incomplete that will be changed to a letter grade before the start of room selection) you must speak with the director of housing by March 30th to appeal for a recalculation of your RSN.
What's next? Process applies for Large Group Selection, Theme Floor Selection, & General Housing Selection
Now you are ready to select a room. If you look at your Home/Overview page, there is a section at the bottom called "My Future Room Selection Process". Once your application and deposit have been received, you will be able to see that you have been entered three different options. The Fall 2016 NYC Large Group Selection, Fall 2016 NYC Theme Floor Selection, and Fall 2016 NYC General Housing Selection (referred to your "lotteries"). This section will list the start time and end time of the "lotteries". Once you have been assigned selection appointment times, these will be displayed there as well.
You will be able to see what rooms are available after the start of that "lottery". You will not be able to select a room until your lottery selection time. Until then, you will only be able to see rooms that remain available.
If you and your matched roommate(s) have different selection times, your entire group can be placed at the time of the earliest person in your group. The person with the earliest time will need to log in before their selection time and then when they choose a room, they will be able to place the roommate(s) as well.
At the time of your room selection appointment:
- Be logged in before your selection time.
- Highlight Room Selection (under "navigation") and click on Select Room/ Suite.
- Click on "FIND AVAILABLE ROOMS"
- You will then be able to see a list of the available rooms that you and your roommate(s) will be able to select.
- Click on "Select Room" next to the room you wish to explore (this will NOT immediately place you in the room).
- You will see a list of the bed in that room, as well as the names of any other student(s) already signed in to that room.
- If you wish to place yourself (and your roommates) in this room, choose one person's name per available bed, click " I AGREE – SUBMIT MY ROOM SELECTION ", and you have your room assignment for next year.
- If you do not wish to place you (and your roommates) in this room, back out and try again with another room
- The process is not over until you click "I AGREE – SUBMIT MY ROOM SELECTION" and see the message "Congratulations – your room selection process is complete!"
As noted above, students may request to be linked to one or more roommates through MyHousing. Roommates you request must confirm that they want to be paired with or attached to you before a pair or group can be finalized. Once a pair or larger group is formed, only one person from that group will need to participate in the online room selection. Also, students may only link to other students who are entered into the same room selection process (students who have deposited and applied for housing on the same campus).
Students are advised to stay in active communication with the members of their linked roommate group. Students may dissolve their connection to other students at any time. If a student is "dropped" from a group without their knowledge, and they were expecting their friend to choose a room for them, they may be left out of the room selection process.
Deposit Refund Policy for Returning Students
The $400 housing deposit/prepayment for returning students is refundable according to the following time table:
- Returning student submits an agreement release form (to the housing office) by June 1: 100% refund of deposit
- Returning student submits an agreement release form (to the housing office) by July 1: 75% refund of deposit
- Returning student submits an agreement release form (to the housing office) by August 1: 50% refund of deposit
- Returning student submits an agreement release form (to the housing office) by September 1: 25% refund of deposit
- Returning student submits an agreement release form (to the housing office) after September 1: 0% refund of deposit
Please note that the housing office will begin processing cancellations on June 1; students who cancel will not receive refunds of their deposits until after that date


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Wow. I see that my last post related to kettlebell training was on January 27th, 2015. So much has happened in the last year. There is too much to explain, so let me sum up: Over the last year I went in a new direction with a new coach – Abigail Johnston from Scotland. 2015 was a time of transition so I did not put any unnecessary pressure on myself in terms of competitions. I tried to save some money and did not travel to as many places, or as far away. I just enjoyed my training and playing with long cycle, and biathlon.
My 2015 Competition Schedule looked like this:
April – Agatsu Competition, Toronto, Canada, 20kg OALC, 89 reps (CMS Ranking, KETA)
June – Niagara Kettlebell Sport Open, St. Catharines, Ontario, 16kg Snatch (5min) – 91reps (Rank 1, KETA)
July – Bells on the Beach, IKFF Comp, Rochester, NY, 16kg biathlon (170 jerks, 128 snatches) (Rank 1 IKFF – biathlon, CMS for jerk only)
October – Agatsu Competition, Toronto, Canada, 20kg jerk only, 134 rep (MS rank, Agatsu/Keta), TALC – 12kg, 84 reps
December – North Texas Kettlebell Sport Open, Frisco, Texas, 20kg, OALC 93reps (CMS Ranking, KETA)
The transition to a new style of programming took a few growing pains, but even still, I managed to set personal bests at every competition. Three competitions I performed events that I had never done before on the platform. The year ended with me feeling very optimistic and confident in my lifting.
So enough living in the past. Here's 2016. What's up is my first competition is in 6 weeks. In the winter I really need a long training cycle. There are so many events and commitments I have as a teacher between October – February. It's insane. It challenges my ability to stay organized and my commitment to staying prepared and doing what it takes to meet my goals. As anyone who juggles a career with kettlebell sport (and for many parenting as well) will tell you – it ain't easy to keep a consistent sleep schedule, and nutrition on point when you have so much to juggle at once. At any rate for me, I prefer not to add the extra stress of preparing for a competition during these months. Instead, in the winter, I hunker down like Rocky Balboa in Rocky IV. It's a great time to just lift. In some ways I know I have used my time well and I can feel and see some growth in my lifting. On the other hand I am disappointed in how my mobility and flexibility routines have suffered.
Hahahahaa…..and it really only took THIS long to get to the point of this post. Lmao. When I don't like the way something is working – I change it. Instead of wallowing in the disappointment of my current state of mobility (and nagging wrist injury), I am getting proactive with shit. I've made a plan for the next 6 weeks to make the following TOP priority no matter what else life throws at me:
1. GMB Hip and Shoulder routines on lifting days
2. GMB General Routine/+Gymnastics homework on non-lifting days
3. Low Level Laser Therapy (LLLT) twice a week (Tuesdays and Saturdays)
I have a few movement benchmarks that will let me know how I'm progressing – e.g. sitting in lotus, shrimp squats, and animal walks.
LLLT brings in a new addition to my support team (lol). Colin Badali is a RMT+CSCS+LLLT and friend who I once worked with as a personal trainer at Strengthbox. I have a tremendous amount of respect for Colin as he begins his career. We are both data nerds and I am just as excited to see the results as he is. Colin is also one of those people I feel is a natural healer. He has a very calming presence and usually offers a more conservative and safe approach which for me has traditionally been the most effective long term. LLLT is fairly new to me and I must admit that I do not know more than what's in this video, and this youtube video. What I do like is that is is pretty non-invasive and therefore allows me to train while still doing these sessions. I'm optimistic that it will help my preparation over the next 6 weeks, and my hope is it will heal up this issue with my wrist and let me get back to handstands and crawling activities 🙂
This is my formal public declaration that I am committed to resolving the weaknesses I have in my lower body. My mobility/flexibility routine is not an option but something I MUST be committed to working on every day. Over the next 6 weeks as I prepare for the Agatsu competition in April, I will be reporting in on the progress I am making with my 3 new areas of focus. Thanks for reading!
I like to photograph my meals as a visual idea bank. Looking at a photo is all I need to remember the recipe and steps I took to prepare a meal, or remind me which cookbook it came from. The down side with posting them publicly is that then people want the recipe. Lol!!! I don't mind sharing, I'm just too lazy to write/ type it out. So here I will post a few things I have made recently that are slight variations on recipes I found from others. They are so easy they definitely occur in my regular rotation. What I love most about them is their simplicity. It's fantastic when you can make something yummy without it taking up a huge amount of time.
This recipe is a simplified version of the one from Diane Sanfilippo's Book, The 21 Day Sugar Detox.
Preheat oven to 350 degrees Fahrenheit
For the Crust:
1lb grass fed groundbeef
1tbsp coconut flour (almond flour was what Diane's recipe called for)
1 egg beaten
1tsp granulated garlic
1tsp ground black pepper
2tsp Italian seasoning
1tsp Himalayan sea salt
To make the crust combine the above ingredients in a mixing bowl. I used a plastic ziplock bag so I could mix with my hands without them getting messy. Mix thoroughly and form into a ball. On a parchment lined baking sheet roll out the meat dough into a circle about 8-9inches wide and 1/4 inch thick. Bake for 15-20min or until cooked through. Remove from oven and set aside. Increase oven temperature to 425.
For the Toppings:
Do whatever you like!
I used :
2tbsp tomato sauce (pesto would be awesome too)
3 roasted garlic cloves
1/2 green bell pepper
1/2 red bell pepper
1 small tomato sliced
6 spinach leaves
1-2g Sharp aged cheddar (optional- leave out if you're paleo)
I prepped the toppings while the crust was doing it's thing. Once it was out of the oven and cool enough to go near, I put on toppings and then baked in the oven for another 5-10min until the toppings soften just a bit.
2. Sweet Potato Buffalo Chicken Caserole
I hear the word caserole and I am in! A meal in a bowl! A bit of work to prep but then always keeps on giving in the servings you get. This recipe is so dead simple its a no brainer. Best part is I can just post the link from the fine folks at Preppy Paleo. No recipe for me to type out! Lol!
3. Rogan Josh
This picture doesn't do it justice but this meal is so comforting! I love it so much. From Melissa Joulwan's book "Well Fed" I can once again be lazy and post the recipe from her blog. I like to serve this on cauliflower rice. There are a few different ways I like to make my cauliflower rice. Usually I will zap a head of cauliflower in my food processor until it is rice consistency. Then I will put it on a parchment lined baking sheet and drizzle with olive oil, and ground black pepper, maybe a sprinkle of sea salt.
4. Spaghetti
It has been years now since I have replaced grain pastas with vegetables. Spaghetti squash is my usual "noodle" but lately we have loved our veggie spiralizer and love making zucchini noodles. I still use the same sauce from Diane Sanfillipo's book "Practical Paleo."
Most of my food ideas weren't original ideas of mine….I just saw something someone else did and wasn't afraid to try it. Pinterest just blows my mind. I've only just begun to tap into it. When I take a picture of a healthy meal I made I throw it in my Eat Like A Champ photo album and the ideas grow. It reminds me that I can do it if I take the time to care about the way I'm fueling my body.
Although I have read no scientific literature on it's absolute necessity, I have always held the firm belief that body weight training is mandatory for anyone that competes in any form of weight lfiting. Afterall, why would I ask my body to support substantial external loads, if I am incapable of supporting myself? Initially I wanted to write this post as a research based article on either the importance of gymnastics as a form of physical therapy for kettlebell sport lifters, OR the importance of body weight training to weight lifters. Instead of nerding out reading as much peer reviewed literature as I could find, I decided to just train. I conducted my own experiment and this post is a summary and reflection of my results and where I plan on taking things next. Of course the overall big picture of any goal I take on is improvement. In some way it has to make me better – and right now if there is the potential to help improve my efficiency as a kettlebell sport lifter, I'm going to be open minded about checking it out.
As a kid I was always obsessed with gymnastics. During the summer Olympics, I would say without question- track and field, gymnastics and swimming are my top 3 sports I LOVE to watch. Not gonna lie – when I was growing up there were next to no role models I could relate to in either gymnastics or swimming. They were sports I thought were made for skinny white kids….lol….but I was always envious and in awe of the control, skill and grace these athletes had in addition to a ton of strength. By the time I was able to see more diversity within the sport and even see some successful Canadian role models, I felt way too old to participate. I was clearly wrong. Upon discovering kettlebell sport and making the decision to be a competitive 40+ year old athlete I decided right from the start to do things right. Here there are also many amazing role models. Multi- world champions Sergey Rudnev and Sergei Rachinskiy are similar to my age and known for their physical feats with their own body weight as well as with kettlebells. All the things I ignorantly took advantage of in my youth I was going to make a priority – eat well, sleep well, respect the warmup and the cool down and put time into a flexibility program.
Over the last 3 years I have consistently worked on my mobility and flexibility and definitely give it credit for keeping my body healthier than just lifting kettlebells alone. Even with these awesome changes however, all is not right in the House of Cyn. I still have weaknesses and imbalances I need to be working on daily. Ofcourse I am not going to sit by and watch myself struggle in the same places or feel sore and weak in the same spots….nope. I tackle that shit head on. If you ever attend a workshop or certification with Shawn Mozen from Agatsu Fitness – that dude can lay some pretty dope advice if you are a good listener. He pretty much gives away the secret to being successful when learning any new skill, and you can tell (if you follow any social media) who does it and who doesn't quite easily. My summer experiment was to enroll in a gymnastics class, which was going to make me confront head on my feelings about being too old to try it, combined with forcing me to confront the weaknesses in my lower kinetic chain and poor core control.
Words of Wisdom #1 – Spend time with people who are better than you. For the 8 weeks of summer I decided to take a gymnastics and focused flexibility cert by one of Gold Medal Bodies (GMB) lead trainers – Kirsty Grosart. I have known Kirsty for a couple of years now so I know what a phenomenal athlete and coach she is. If I was going to confront the issues in my lower kinetic chain and core stability I needed some hands on help. The skill development and learning curve I made this summer has made me feel more confident to try out other amazing people I know in the handstand and flexibility world such as Sara-Clare Lajeuness from Agatsu and Andralyn Zayn from Deflying Fitness. I have a 3-5 year plan of courses I would like to take with each of them in addition to the yoga teacher training with Yoga Detour. So much time….so little money. Lol. Seriously though, if you want to learn to move your body better I recommend all of these people.
Words of Wisdom #2 – Invest the time to develop a consistent practice. Often times I hear people say "I want do more pullups, or I want a muscle up….or I want __________________." They say this, but then put no real effort towards their goal. They don't reaallllly want it! For 8 weeks I had the accountability of attending class twice a week for 2 hours. On the days I wasn't in class I incorporated movements into my lifting warmup and cool down. I realized it was as simple as adding 4 extra movements to my routine to see improvement. Moving forward I feel much better equipped to maintain my routine and keep progressing.
Short story – the words of wisdom work. End of story. No real need to read further. Below I will post some pictures and highlight what improvements I noticed. I've divided my results into 4 sections. These are areas I think not only address my weaknesses but also important areas required for kettlebell sport. I am definitely going to continue to use photos to monitor (and hold myself accountable to) my progress as I continue forward with my practice. The process has also made me more curious about GMB's programming and something I look forward to learning more about.
On top is my beginning pic and below is after. This was already a strength for me going in, but after 8 weeks I did notice more openness in my shoulders which allows for a better shape and ability to kick over. Moving forward I want to be able to work on going in to bridge from standing.
Hips, Knees, Ankles, Hamstrings
This section was the toughest for me. I did notice improvement in my hamstring flexibility but I still have significant work to do with my hips and ankles. Overall I think my progress was slightly hindered during the this testing period because I had done a kettlebell competition only a few days before these photos were taken. Still, to be completely honest and accountable I didn't practice my lower body drills as much because of the discomfort and challenge. Moving forward I am going to attack this more tenaciously.
This one bums me out a bit because I did try to work on my shoulders much more diligently during this 8 week period. Again I blame a little bit on the timing of the pics falling after a competition and will admit my shoulders were feeling sore. Still….this is something I will add extra focus on my next training cycle.
A part from working on my weaknesses, adding some variety to my gpp, having serious fun acting like a kid and doing things I haven't done in decades…I was hoping this work would really provide assistance to areas that would make me stronger and more prepared for kettlebell sport. The competition I had towards the end of this training cycle was my first 16kg biathlon. I pr'd by 10 reps in my jerk with a 170 total and did 128 snatches for a personal best total of 298. Although still a long way to go I did notice improvement in my core control and glute activation. I definitely do not attribute any negative impacts from the gymnastics training on my lifting. I do feel confirmed in my hypothesis of its importance and I will continue to strive to improve my badassery of physical autonomy for life! 🙂
So…I'm feeling so guilty I have been a horrible human being! I am notorious for being addicted to buying books that I rarely get around to reading, or only read about 1/3. Such was the case when I purchased Cindy Sexton's amazing cookbook "Paleo Takes 5-or-Fewer." Cindy is a fellow teacher who is one of the most blessed people I know to have more than 1 career. Her blog and now cookbook inspire me not only to maintain my healthy "eat like a champ" lifestyle, but also to pursue all things I am passionate about. Naturally it was a no brainer when it came to purchasing her book….I was just a dumbass who didn't read it right away!
Last weekend I finally dusted her book off my cookbook shelf and started reading it. I then started cursing at the yummy new ideas I could have been eating…and then I got all the way to the end and saw in the Resources section she listed my blog!!!!
I truly feel like an asshole for taking so long….please forgive me Cindy!!!! Lol. My first of many of her recipes I intend to preview is the bacon -crusted chicken strips. I love the simplicity in the instructions and a way of using bacon I hadn't thought of. The proportions for the coating were bang on perfect. I used every last bit with no leftover and got ample coverage on all of the chicken. Usually I run out or have too much.
Cindy is fantastic for so many reasons…but what I love most is how passionately she pursues her interests and lives her life. Anything she is involved with is gold. She's an outstanding and committed educator, a talented writer – and for a teeny package she's one feisty woman!
Thank you for the shout out Cindy!!!
WOW! It has been way to long since my last post. There are so many things I should share. First, the reason for my long departure I must confess was the victory of some people close to me who turned out to be haters. I was made to feel ashamed for the way that I am – honest, genuine, hard working. I finally decided that I needed to let go trying to please everyone, especially people who clearly don't actually care about me. I will say I have a nasty habit of trying to please people who are never satisfied, and who ultimately will never be pleased. Now that I am over gaining the approval of haters, I am ready to get back to the business of sharing my love of movement and keeping on top of what was supposed to be my virtual training diary. Before I continue I do want to give a shout out to those people who have stood by me since the beginning, and are still standing by my side now. You know who you are, and I thank you for some of the most real and honest friendships I've ever had. Please know how much I appreciate and adore you!
Initially I had intended on doing a comeback post that reviewed 2014. It was a great year for me as far as kettle was concerned. Emotionally however, it was a very tough year and one that I would prefer not to review. Instead I have chosen to move forward. My lifting season basically ended in October at the Agatsu Regional competition. I had a great result – another CMS ranking, and only 2 reps shy of MS.
Since I did not know what direction I wanted to go in for 2015 I decided to spend the rest of 2014 working on my snatch. As it crept into 2015, and I still was not sure where to take my next platform attempt I decided to continue with snatch. The time has now come where I will need to make a decision and I'm still not certain. The whole progression to snatch has been amazing. There was a time last year I tried snatch for a little bit and I was terrible….could not last even 2min an arm with 12kg, and managed to build to an 8min set with 10kg. Since then however, I have taken several workshops and a sports camp with world champions and received a lot of instruction on snatch that I hadn't had the opportunity to put into practice yet. Here was my chance. I also began doing a fair bit of coaching in 2014, and most of my lifters were female snatchers. I decided if I was going to coach snatch I wanted to have a CMS rank as a minimum.
My progressions with various weight bells has been much quicker than I imagined. Trust me, I respect this sport and I respect the bell. I am not one to be a jumper. Just look at my long cycle resume. I have been groomed to respect technique above all else. I spent over a year working on 16kg OALC, even though all around me girls were jumping from 16kg to 24kg in a year. All I know, is that today, I do not lift like they do, and I prefer it that way. I intend on being the same way with snatch, but I will say I made significant progress in 4 months to close the gap between the discrepancy of what I can jerk and what I can snatch. I'm excited for the day they are equal. I feel much better about my relationship with the bell and feeling the way it moves, and the way I move around it. I have learned to create moments of relaxation, and to use checkpoints on every rep to make sure I recognize where energy leaks may be and try to correct them on the next rep. I've come a long way. No more over gripping, no more early grip fatigue…now just exhausted legs! On a proud note- not one hand tear ever! Lol! Below is a re-cap of the progress I have made so far.
21/11/2014 10kg/8min/ 134reps (66R/68L)
29/11/2014 10kg/10min/ 171reps (84R/87L)
13/12/2014 12kg/8min/130reps (66R/64L)
20/12/2014 12kg/10min/176reps (88R/88L)
3/1/2014 14kg/6min/98reps (50R/48L)
10/1/2014 14kg/8min/133reps (67R/66L)
17/1/2014 14kg/10min/175reps (88R/87L)
24/1/2014 16kg/5min/81reps (43R/38L)
I am committed to this snatch project for another 4 weeks. Towards the end of February I will try my hand at my first 10min snatch set with 16kg. What I am most proud of about the work posted above is that every set is a pr for both reps AND time. They were all sets I had never previously attempted (unless you count the 12kg…I had attempted that before and failed miserably – but that was before any real GS snatch instruction). Once I go back to training for long cycle I fully intend to keep up my snatch work. I have become so fond of it I am actually thinking thoughts of biathlon.
As for GPP I continue to make goals for myself and work on improving my mobility and flexibility so that I will be able to compete in kettlebell sport for many years to come. I love this part of my training. Still riding high off of the Agatsu Movement camp in the summer I decided to make flexibility a challenge for me this year. I started off doing a splits challenge that I found on facebook. Twice a week for 2 months I religiously dedicated time to stretching. I followed a program I purchased on-line from Deflying Fitness. I hope to do some flexibility and handstand workshops with them soon. I wasn't able to progress to the point of touch down, but I did develop a consistent practice and I definitely noticed improvement!
On the left is the beginning of my journey and on the right the end. In addition to this work I also spent time getting back to my barbell goals. Ever since the Cali Open Sport Camp I have wanted to 100reps at 100lbs of deadlifts, backsquats, front squats, jumping squats and good morning. This cycle I was able to cross deadlifts off that list. Not as cleanly as I wanted to do it but we built it up probably a week faster than we should have. Still I am super proud of the achievement and I can really notice the benefit it has added to my lifting.
WATCH OUT EVERYBODY! I am stronger, more efficient and more stoked than ever to set new pr's and accomplish new goals in 2015. I have some exciting announcements to make in the upcoming months as well. If anyone is reading this – THANK YOU! I look forward to sharing my new kettle adventures with you.
I was sure I had already posted a blog about this, but since I cannot seem to find it I am going to take the risk and post what I should have about a year ago 🙂
Last year Carl and I decided to embark on some pretty major home renovations. This included a new kitchen. Ofcourse the project you think will take a month takes 4…and maybe still has some incomplete elements a year later…at any rate, going that long without a kitchen almost drove me insane. I was completely stressed out about what I would eat and how I would maintain my weight for competition. Turns out it wasn't thaaaaat bad 🙂 One awesome feature to our renovation was getting a gas line outside so that we could bbq hassle free 🙂 It was basically like having an outdoor oven and stove. I also had to overcome my apprehension toward bbqing…definitely a growth experience 🙂
I found breakfast time to be the toughest. Microwaved egg variations on a paper plate became my instagram theme for quite some time. Then with the help of my friend and nutritionist, Summer Innanen I was able to awaken some creativity and breakfast kabobs were born.
Houseofcyn Breakfast Kabob 1
cherry tomatoes
green pepper
Marinade: pineapple juice, olive oil, sriracha, cinnamon
Houseofcyn Breakfast Kabob 2
green apple
Marinade: coconut milk, curry, cinnamon
It was so easy to whip up a batch of these. They also made great snacks. I think this will easily become a new food genre. 🙂
The title of this post will be a test of your character. If you recognized it as a line from the show "Always Sunny In Philadelphia" then we would be fast friends! It's brilliance is in the simplicity of it. Any potential stalkers out there may recall posts where I mention one of my dearest friends – Bryanna, and about our pact to do one thing daily that scares the crap out of us. I can get really comfortable in routine and the idea of changing things up can make me anxious. I've found the best cure to be to completely mix it up and throw myself into a new situation and confront my fears head on. Look, I was going to write a blog post recapping my year in kettle. When I began this sport just over 2 years ago I only had the intentions of attending 2, maybe 3 competitions a year. In October it will be my 5th competition, and in all likelihood I will be in Texas in December which will make it my 6th. It had been suggested to me that a year in review would make for an interesting post. Yet, the more I thought about it, the more I realized that I didn't want to go back. I made some excellent progress this year, but I am more excited about using those experiences to reshape my future, then to look back and reflect. The timing of this discovery was followed by a friend of mine posting this meme….or maybe the meme made me have the thought in the first place? Whatever. Let's just move past it.
I would rather tell you about my most recent experience that I feel has made me (and will continue to make me) a better kettlebell lifter. This summer I went to camp. That's right. Full on day camp for adults…obviously perfect for teachers but mostly filled with other fitness professionals. Master's of Movement is a very unique fitness experience and I have to say, I needed this. I needed to throw myself outside my comfort zone to find out which skills/energy systems of my kettlebell training would transfer over to activities that were completely new to me, or that I had not done for several years, and which skills/energy systems I still needed to develop. There was absolutely no question that Sara-Clare Lajeunesse and Shawn Mozen of Agatsu were the ones to do this with. A couple of years ago I had hired Sara for some private sessions to help me work on some body weight skills and knew she's a brilliant teacher with a smile that makes you happy for days. I had the opportunity to get to know Shawn better when I took the Agatsu Upper Body Level 1 Mobility Certification.
These two really are masters of moving pain free and I honestly attribute much of my transformation to better health because of the prehab work I put into my warmups and cooldowns to work both mobility and flexibility. I've spent a lot of time crafting my routine from ideas I have gotten from my coach Jason Dolby, Steve Maxwell and Erwan LeCorre mostly. Agatsu is another place I love to go for professional development in this area. Basically, I chose their summer movement week so I could spend more time with them AND because they had booked the Mayhem Bros to have Hip Hop dance as one of the activities we would be exposed to throughout the week. I had worked with Mayhem Bros before – you may remember they helped choreograph a dance routine that I used with my grade 4 class (where Awesometown was born). I had been dying to have an opportunity to learn from them for ME. I knew with those 2 elements I would have a great time so I didn't even pay attention to the rest of the line up (true story). Here's just a small snippet of what I took away with me this week:
1. Opposites are Good.
For 5 days I had the great opportunity to learn olympic weight lifting from the great Alexander Varbanov. If you do not know who he is….shame on you and go do some basic internet research and come back. I had actually known this would be a part of my week and I was also excited about this opportunity. I totally assumed being a kettlebell sport lifter that I would have the most in common with this activity compared to the rest, and therefore assumed I would enjoy it the most. Although I did enjoy it – it challenged/frustrated me way more than I was expecting. By the end, it had tapped into my competitive spirit in a way that is different from kettlebell sport, but I had to reign it in and avoid lifting beyond the capabilities of my right shoulder that was still sore after NorCal Open. For me, oly lifting was the most challenging of everything we did this week (with the exception of juggling and some of the club work). Lifting under tension has become a bit of a foreign concept to me…but it was exciting to reawaken and have the opportunity to practice. Spending time under tension made me more aware of the relaxation I am able to create in my kettlebell lifting and how that translates into increased endurance and reps over time. I also love exploring ranges of motion beyond what I need for kettlebell sport. It feels so awesome to squat deep and I know it has helped relieve the repetitive tension and limited range of motion I accumulate from continuous quarter squats jerking.
2. We are all full of shit.
All of our days were spent being engaged both mentally and physically. There were a couple brief moments of down time where we could sit and absorb new ideas… but still mentally were very much challenged. One of these moments was with Dhani Oks, co-founder of the Academy of Lions which was also the host location. Dhani provided a series on Coaching and Cueing really centered around many different ideas so I can't even begin to sum up his talk here. But I will highlight one idea that made me feel something. He introduced me to the idea of the Pyramid of Shit. To oversimplify his model for the purposes of time – basically the higher the pyramid, the more emotional baggage you have in terms of how you deal with adversity. So at the top we would see those people with a negative world view (the world is shit), or a negative self view (I am shit) in response to something that didn't go their way (e.g. a poor performance on the platform at a lifting competition). If you have ever been a coach you know that it takes a lot of creativity and emotional energy to pull these people into reality and further down the shit pyramid. These folks are the most difficult to coach.
Lower down on the pyramid you have those that can separate their shit and see it for what is. After lifting poorly in a competition they would not say "I am shit", but rather "my lifting was shit, or I stepped in shit." It is much easier to progress with a student who has this level of awareness because you can get right to the root of what needs working on, where the true focus needs to be. I realized that I have a Jekyll/Hyde with this pyramid. As a teacher/coach I am very low on the pyramid. I spend my days motivating my students and helping them escape the loneliness of the top of the pyramid. When I have a student caught in that shit funk I look for new and creative ways to pull them out of it while being sensitive to what they're going through, but not taking it personally or attaching their shit to me. I get it, I've been there. It's cold at that altitude, but I love to help.
As an athlete/student I realize that when I am trying to overcome the adversity of learning a new skill, or pushing through a barrier I can be very hard on myself and at the top of that pyramid. It sucks and I admit I can have a hard time pulling myself out of it. I'm very fortunate I have people around me that are experts at helping me and each new seemingly impossible challenge becomes easier and easier to face. My big take home was first and foremost having empathy for my coach – it ain't easy… that's when it hit home that I think it is important for coaches (who can especially have a tendency to be hard on themselves) to have good coaches in terms of their ability to communicate and deal with their shit. That relationship will be more solid if the person you have entrusted that role to is someone who can remain at the bottom of the pyramid and help pull you down off the frozen peak of shit when you need it.
3. Adaptive Bodywork is AMAZING!
The Agatsu mobility cert introduced me to the idea of muscle distraction and it's use with mobility to help warm up joints. I started adding variations to my warm up. It definitely made me aware of "sensory rich areas" that were quite painful. Some I knew I had been avoiding and some areas I'm often surprised because I didn't even realize they were sore. I have learned that the more I confront the sensory rich areas and work on releasing tension at the root cause, the better I feel, and the faster I heal. During my week of day camp we were able to experience a session of adaptive bodywork with John Sutherland. This was just a small taste of what is actually possible and my mind was blown at how much more effective it was than my current routine. I honestly believe that this will be one of the keys to keeping my joint integrity as I age and help me move the way I am now for a long time. I am definitely going to be pursuing certification in this at some point and will try to see John whenever he comes to Toronto!!!
4. Find love where you least expect it.
I love surprises! Possibly because I am terrible at giving them…so when they do happen, I remember how awesome they are and I should work harder at being better at them! Just another reason taking risks is awesome. You discover cool new things you had no idea you could do! Last year I had really wanted to attend Masters of Movement pretty much solely because Deflying Fitness was one of the presenters delivering a handstand series. Being able to go in and out of a controlled handstand is one of my top 3 goals. Anyway, my true love kettlebell sport was calling during that week last year and I was at a competition. I pretty much zoned out of everything else Deflying Fitness had to offer. I'm such an idiot. I had no idea what I was in for. A whole pile of awesome was what I fell into!!! For me it was such an interesting and challenging use of body weight strength. Some movements I was surprised were easy – but because I have put them into my regular practice (e.g. bear grylls). Other movements I felt as though I had the strength and mobility to execute but my brain just couldn't send the right signals to the right places!
I have no problem being upside down, but I haven't spent nearly enough time performing movements upside down. It felt amazing to scratch the surface at trying to create that new kind of awareness and has made practicing kind of addictive. I had no idea I was about to find an entirely new and fun way to work on my shoulder mobility. The entire workshop paid for itself the first session we used our wrist strap that came in our goodie bag. We did some awesome exercises that opened up my shoulder, deltoid and bicep like nothing else I had tried. It also gives me awesome feedback on how prepared I am for ring and bar work. Similar to gymnastics many of the movements and positions require a strong hollow body and ribs closed position. This is a challenge for me but I am finally able to distinguish the two positions and create more awareness of what each offers. Although break dancing was super fun and badass….the Deflying Fitness sessions were by far my favourite. Andralyn and Duane are pretty much the best people ever. I will definitely be doing handstands and flexibility with them…hopefully soon in Oakville…
5. Always Attempt the Impossible
This week I felt the difference my kettlebell sport platform battles have given me in physical preparedness and mental confidence. My body was much better conditioned to participate fully in all of the activities. Olympic lifting was the only activity I was cautious with as I didn't want to risk an injury. That being said I still worked on my technique and was able to perform numerous repetitions. Anyway…. my point was that if I had tried this week of movement back was I was 35+ lbs heavier it would have sucked. I would have gotten through…but it would have sucked…and just barely in that "sucks so good" kind of way….mostly in the "if you're lucky you're just broken down, if you're unlucky you're injured". It reminded me of the 5 day MovNat retreat where I was that heavy and by the last group workout my knee was the size of a grapefruit. I did not miss a beat at the Master's of Movement week, and I have to say the order of programming was exceptional. The sequencing I'm sure also contributed to how much better I feel compared to what I was expecting. At the end of the week I was more mentally and emotionally tired than physically tired. Despite 5 days of constant activity I was more than ready to get back to training on Monday. Nothing gives me greater satisfaction than doing things I previously thought I couldn't do. In 5 days I took some risks, tried some new stuff, got uncomfortable, got too comfortable, collected new tools for my training tool box, met awesome people, drank great coffee, and felt super appreciative of my training and hard work….oh yeah, and smiled and laughed lots!!!!


text:
Reflecting on 50 Years Since the Six-Day War - Israel: 1967–2017 Lecture Series
The Oshman Family JCC is pleased to present a series featuring distinguished speakers, scholars and thought-leaders on Israeli affairs. Click here for more information
Oshman Family JCC
Taube Koret Campus for Jewish Life
3921 Fabian Way
Palo Alto, CA 94303
Detailed Contact Info →
The OFJCC remains closed until further notice. We are working w/ P.A. Police to ensure facilities are safe. Further information will follow.
@KTVasser the OFJCC is closed. All classes are cancelled until further notice.
Parents will be receiving messages about pickup. We are working with the police and will update you as soon as we have new information.
2/2 Parents will be receiving messages about pickup. We are working with the police and will update you as soon as we have new information.
1/2: The OFJCC has received a threatening phone call. As a precaution, we are closing and evacuating the campus.
Even when you leave your JCC, we'll always be here when you're ready to return.
Congrats Benj! https://t.co/1p1deXq38Y
Time is running out! Don't miss your chance to experience a new view of Judaism for the young ones with @WildTorah:… https://t.co/Z8lo8h5rlx
Someone mentioned their JCC Soccer League in an Oscar Acceptance Speech and we couldn't be more proud! #oscars
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A man has been airlifted to hospital after getting into difficulty on Beinn Eighe
- 26 August 2014
- From the section Highlands & Islands
A man has been airlifted to hospital after a rescue operation in Wester Ross.
Police Scotland said the alarm was raised at about 14:30 when two men got into difficulty on Beinn Eighe.
A search and rescue helicopter from RAF Lossiemouth attended along with the Torridon Mountain Rescue Team.
The injured man has been taken to Raigmore Hospital in Inverness. There was no immediate word on his condition.


text:
This is precisely what we have done. The Crime and Disorder Act introduces Sex Offender Orders which will bring under supervision sex offenders who give cause for concern, regardless of the legislation under which they were originally sentenced. The whole purpose of the order is to prevent further offending. Severe penalties, including imprisonment, are available for those who fail to comply with their Order.
We recognise that this is an area where there are no easy answers and that we may have to do more. But the Government has made a bold start and brought about a significant shift in the way sex offenders are handled in the community and by the criminal justice system. Our priority is to protect children and vulnerable adults. The police and probation services are responding magnificently to that challenge.
Minister of State
Home Office
London SW1
- More about:
- Children's Rights
- Police
- Prison
- Punishment


text:
- Players
- 1
- Genre
- Board Game, Puzzle
- Release Date
- 16th Jun 2011, 200 points (USA)
About This Game
Finally, Mahjong that isn't a simple match two game.
Looking at so many varieties of mahjong game online, all of them are just 'match 2', or Shanghai Mahjong, none of them uses the tradition mahjong rules, and the game modes are very similar to each other. You've played one. You've played them all.
Zimo: Mahjong Fanatic is much more than a simple matching game. Zimo uses real mahjong rules with an innovated game play that will challenge your timing, skill, and luck. Features • Real Mahjong rules with an innovated game play.
- Special locked and wild tiles that the game unpredictable.
- Clear all 45 challenging levels and earn your place in the top ten.
- Beautiful and elegant Chinese style artwork.


text:
I need to change my website design
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