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He has posted a number of videos to his blog, www.GlennWatt.com, showing both how to play and build cigar box guitars. CBG Playing for Dummies by LJ. It is played with simple home made 3 string guitars, these are the real thing, there is no mass market music store guitars, this is Primal Americana, this is the Delta Blues!. If you only ever see one video of a 3-string cigar box guitar in action, watch this one, watch it till the end WITH AN OPEN MIND before you decide if you like the type of sound a primitive 3 stringer will produce. An initiative of LearnCigarBoxGuitar.com here you'll find a collection of free resources for playing your cigar box guitar. It's not about teaching you how to play, but about what to play, primarily for folks that have completed my Starter Pack and have their skills up already. I'll get on to the video soon.
The BBJ 3 stringer plays absolutely super and is built like a tank. It hangs with the electric guitars like you wouldn't believe, in short – it works and it works real real good!Out of all my CBG family instruments, it's my rock. JAG's the real deal!!! I've played his cigar box guitars and they absolutely rock. How To Play A 3 or 4 String Cigar Box Guitar Video CD. OVER ONE THOUSAND SOLD!. Getting started with your cigar box guitar and how to play a cigar box guitar. If you are new to the guitar and/or the cigar box 3-string slide guitar, you can get started by watching some of my videos below. Here's a video of different ways to tune your CBG so you can get the most out of your box. Like I said, you can play anything on a cigar box guitar; you just have to use some creativity and a little imagination.
If you appreciate the free instructional videos, please consider donating to roots music school so we can continue to film and offer free instructional material. How to play a 3 string cigar box guitar – a beginner's workshop part 1. Post your pics of cigar box instruments, videos, building questions or tips. If it is about cigar box instruments post it!. Love seeing a guitar I made being played on stage! (imgur.com).
Bluesboy Jag Cigar Box Guitars Here
Reed Turchi Playing a Saner CBG. Secret Devil Tuning – Test-Driving a Saner Cigar Box Guitar. Although the giveaway is over, its still a pretty cool video. TIP JAR: Shane offers these video lessons free to anyone who wants to learn.


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A cartoon illustration of a cavewoman ready to give a hug (EPS #81786). This royalty-free stock vector clip art image is available for download in a package that includes an EPS vector file and a high-resolution 300-dpi JPEG at 2846x3000 pixels.
(1) Standard License | $19.99 | Add to Cart |
(2) Extended License | $99.99 | Add to Cart |
Includes |
EPS Vector File
Title | Cartoon Cavewoman Hug |
Artist | Cory Thoman |
Description | A cartoon illustration of a cavewoman ready to give a hug. |
Categories | Action, Adult, Animal Skin, Body Part, Brown Hair, Brunette, Cartoon, Caucasian, Caveman, Cavewoman, EPS, Facial Expression, Female, Happiness, Heart, Hugging, Illustration, Image, Love, Mouth, Person, Prehistoric, Primitive, Royalty-Free, Shape, Skin, Smiling, Vector, Woman |
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The extended royalty-free license grants additional usage rights for larger print runs and for certain resale items.
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subset: commoncrawl


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ReMix: Castlevania: Order of Ecclesia "Somniatis"
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- Game: Castlevania: Order of Ecclesia (Konami, 2008, NDS)
- ReMixer(s): Tim Sheehy
- Composer(s): Club Kukeiha, Masahiko Kimura, Michiru Yamane, Yasuhiro Ichihashi
- Song(s): "Wandering the Crystal Blue"
- Posted: 2016-09-14, evaluated by the judges
- Terms (BETA): aggressive brass dark electric-guitar orchestral resubmission rock strings symphonic violin
For today we've got a heavy-hittin' symphonic rock arrangement of Castlevania: Order of Ecclesia from... Tim Sheehy! While many of the mixes under his previous pseudonym of Kaijin were on the mellower, r&b ballad side of things, Tim proves his flexibility & versatility here with a solid rock piece that also highlights a nice solo violin part:
"This arrangement had been collecting dust for years despite being nearly complete, so I pushed myself to finish it up. It's still not the arrangement I wanted it to be, but if I let that stop me, nothing would ever get done. Still, I think it stands up to the original pretty well."
There were some panning/production concerns with the initial submission which Tim addressed in two separate revisions, the latter of which most judges actually felt had too MUCH panning/separation - damned if you, damned if you don't, sometimes. I can relate to having incomplete mixes sit on the shelf collecting dust for years, and I think Tim's decision to move forward was the right one, as this feels appropriately complete & grand; of the mix in general but also of the two revisions, DaMonz writes:
"Although I agree that Version 1 has some mixing issues (especially with the low-mids being particularly crowded) I feel like the arrangement very much makes up for that. The writing is excellent, the guitar playing is spot on, the flourishes are all awesome, the sequencing is great. The structure is very nice, the direction is clear and works definitely well for the source, which is still very recognizable even with all the personalizing touches. Bottom line, I agree that the panning in Version 2 is deal-breaking, but Version 1 is enough of an improvement to make this very acceptable to me, along with the awesome arrangement."
Great to see more coverage of the Castlevania DS OSTs, and of course great to hear from Tim; love the lets-get-down-to-business intro, love the legato violin bends, and in general the energy is good & the part-writing crisp. Strong stuff, distinct from most of the artist's previous ReMixes but still enjoyable in its own right!


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This is the worldwide bestselling autobiography of iconic entrepreneur Sir Richard Branson, featuring his take on his latest business ventures, personal achievements and intrepid adventures.
In Losing my Virginity, you'll discover how Sir Richard is committed to building a better world through responsible, holistic business practices and ventures such as the Virgin Health Bank, which is contributing to regenerative medicine, Virgin Fuels, which has pledged GBP200 million to renewable energy projects, and his company's charitable arm, Virgin Unite.
You'll also learn about how Sir Richard and his company are reaching for the stars in a new era of commercial space travel with Virgin Galactic.
With insights into this very public figure's personal life as well as his business successes and the lessons he's learned along the way, this is an amazing memoir, motivational business guide and inspiring story that will capture your imagination.
- Format: Paperback
- Pages: 608 pages, 2 x 16pp b&w; 2 x 16pp colour
- Publisher: Ebury Publishing
- Publication Date: 07/05/2009
- Category: Autobiography: business & industry


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Building a dutch coalition
The complex business of building a workable Dutch coalition
Amsterdam (dpa) - The populist leader is for the present out of contention for a role in any new Dutch coalition. It is clear from sentiment in The Hague and the Dutch press that Prime Minister Mark Rutte is the man of the hour and will play the dominant role in the process.But those scattered votes spell trouble for Rutte. "It will take some time, I believe," he told Dutch radio on Thursday before the final votes had been counted.
"It is likely to be a complex coalition formation. You will see parties sitting down with each other for a number of weeks."
The next step is for an "informateur" to be appointed - a senior and respected elder statesman or stateswoman who will scout out the possibilities. Where the monarch used to have a role, parliament has taken over since 2012.
The process is not clearly defined, but in general the leader of the largest party - Rutte in this case - is called on to be "formateur" and asked to seek out potential partners.
If all goes well, this formateur is then the future prime minister.
All does not always go well. The process of forming a workable government took 54 days in 2012 and 127 in 2010. More than six months - 208 days - were needed in 1977.
The party leaders are reported to have scheduled a meeting Thursday with the chairperson of the lower house, Khadija Arib, to decide on how to proceed, but it is likely to be days before any progress is reported.
Rutte, whose liberal pro-market VVD has 33 seats, needs at least three partners to secure the 76 seats needed for a bare majority.
He has categorically ruled out Wilders. "No, never, no," he told the country in a pre-election televised debate.
Candidates include the Christian Democrats (CDA) and the centrist D66, both with 19 seats. But that leaves him five seats short.
His former partner, the Labour Party (PvdA) is on nine seats, but the severe setback it received in falling from 38 seats in 2012 means it is likely to retire to the opposition benches to regroup.
Green Left and the Socialists (SP), both on 14 seats, seem unlikely partners, as do the leftist Christian Union and the strongly environmentalist Party for the Animals, each with precisely the five seats that Rutte needs.
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Sofia (dpa) - Former prime minister Boyko Borisov's GERB party won Bulgaria's snap parliamentary election, but will have to find coalition partners to govern, partial official results confirmed Monday.The pro-Western GERB won 32.58 per
Washington (dpa) - The US State Department condemned on Sunday the detention of "hundreds of peaceful protesters" at rallies against corruption in Russia, according to a post on social media."Detaining peaceful protesters, human rights observers,
Berlin (dpa) - German Chancellor Angela Merkel's conservative party scored a convincing victory over their centre-left rivals in a state poll Sunday seen as the first test ahead of national elections.The Christian Democrats (CDU) won 40.7 per
London (dpa) - Sinn Fein on Sunday pulled out of talks aimed at forming a power-sharing executive in Northern Ireland on Sunday, one day before the deadline to reach a deal."This talks process has run its course. Sinn Fein will not be supporting
"This is certainly not a happy night for us - not for me either. When I came here I had hoped we would end up at eye level, maybe even ahead."Martin Schulz, the leader of the Social Democrats who is looking to unseat Chancellor Angela Merkel, speaks
Moscow (dpa) - A Ukrainian military helicopter has crashed in the east of the country, killing the two passengers and three crew members, military spokesman Alexander Motusynaik said in Kiev on Sunday.The Mi-2 helicopter flew into power lines near
Tipps der Redaktion aus dem Reiseportal
The "Kingdom of the Netherlands", The Netherlands in short, (Dutch: "Nederland", also commonly called "Holland" in English) is a Benelux country, bordering Germany to the east and Belgium to the south. The people,
The "Netherlands" (; , ; ; Dutch Low Saxon: "Nederlaand") is a constituent country of the Kingdom of the Netherlands, located in NorthWest Europe and with territories in the Caribbean. It is a parliamentary democratic
"Den Helder" () is a municipality and a city in the Netherlands, in the province of North Holland. Den Helder occupies the northernmost point of the North Holland peninsula. It is home to the country"s main naval base.The Royal TESO ferryboat service
The Hoofdtoren (harbour) from the lake"This is in the old city centre, where the port used to be. Most of the old port disappeared with the building of the Afsluitdijk""Hoorn" () is a municipality and a town in the Netherlands, in the province of
"Tilburg" () is a landlocked municipality and a city in the Netherlands, located in the southern province of Noord-Brabant.Tilburg municipality also includes the villages of Berkel-Enschot and Udenhout.Tilburg University is located in Tilburg, and so
"" ( or ; Limburgish (incl. ian) "Mestreech" ; French "Maëstricht" (archaic); Spanish "Mastrique" (archaic)) is a city and a municipality in the southern part of the Dutch province of Limburg, of which it is the capital. The city is situated on both
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Steve should be an actor! He's flat out hilarious! YouTube - Vitamin Water - Summer Training YouTube - vitamin water - fashionista YouTube - Vitamin Water - HQ YouTube - steve nash infomercial for vitaminwater's facebook flavorcreator YouTube - Steve Nash shouts Goal! at 2010 FIFA World Cup YouTube - balls talk YouTube - steve nash - the player http://www.youtube.com/watch?v=G7Od4H9uIJ8
Nash is pretty funny guy. You missed two of my favorites tho. YouTube - steve nash is the most ridiculous man in the world YouTube - Steve Nash and Jarome Iginla: Team Canada's dream combo?
I still don't like the Suns (due to being a Laker Fan, it's manditory), however, he is really funny. I like Steve, just not his team. He's a great BBall player...
i like the Suns...as I am a Grant Hill fan. =) I also like the Lakers because I'm a Kobe fan....so. More of a Grant Hill fan than Kobe.


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Review of Greatest Hits.So Far!!! Album by Pink
Following the success of Pink's 6th album 'The Truth About Love', it's no surprise that her greatest hits collection has been re-released. While it doesn't feature any material recorded after 2010, it's a surprisingly comprehensive overview of Alecia Moore throughout her twenties. At this point I should reveal that I don't own any Pink records, neither am I likely to, but it's for that reason that 'Greatest Hits.So Far!!!' seems to work so well. In many ways, it resembles Madonna's 'Immaculate Collection'; while you may not realise it beforehand, you'll know many more of her songs than you thought. To be honest, that familiarity is why this collection feels justified rather than existing as a cynical cash in on her chart success.
It's not perfect and, while useful for the uninitiated, the roughly chronological track listing could be mixed up a little to make the album feel more cohesive. But despite minor gripes, 'Greatest Hits.So Far!!!' does exactly what it sets out to. It paints Pink as a multi skilled artist, who's straddled the pop charts without sacrificing artistic credibility. There are very few other current artists that sound as comfortable singing a political protest song ('Dear Mr President') as they do a party song ('Raise Your Glass'). Along the way she's more than happy to poke fun at her contemporaries ('Stupid Girls') and deal with divorce ('So What'). In most cases, it's her punky and sassy attitude that makes her songs endearing. It's refreshing to hear someone who isn't afraid to write about her own life with a certain amount of venom. But, as this collection shows, that hasn't always been the case.
The first three tracks demonstrate the very standard R 'n' B and pop format that Pink was initially known for. 'Get The Party Started' has a certain amount of charm, but it hasn't dated that well. Neither has the Destiny's Child-lite vibe of 'There You Go'. It's only when 'Don't Let Me Get Me' starts that you realise that Pink has really found her feet and begins to hit her stride. Thankfully, the team up single for the movie Moulin Rouge ('Lady Marmalade') is missing here, although that song did firmly push Pink into the spotlight, allowing her to take a little more artistic control of her career.
From that point on you'd be hard pressed not to recognise a single track, which acts as a reminder that Pink has dominated the charts for the best part of a decade. While some of the relevance of the parody on display has been lost over time, her metamorphosis from pop princess to rock performer is undeniable. She's not afraid to touch on darker subject matter and introspection ('Sober', 'Family Portrait', and 'Who Knew'). At the age of 33, it's impressive to think that she's managed to re-invent herself so many times, to avoid the pop chart shelf life that many of her initial contemporaries have fallen victim to.
While 'Greatest Hits. So Far!!!' may have little new to say about Pink's most recent material, there's very little wrong with the collection as a whole. It's fun, familiar, and far from formulaic. Let's hope that the next decade is just as productive for this self-professed troublemaker.
Jim Pusey
Official Site - http://mashup.pinkspage.com


text: 嵐 Arashi is the working title of the RTS (real-time strategy), tower defense (with a little bit of adventure thrown in) video game that we're currently working on. RTS: The player can't see the game screen whilst paused… alas, the fog of war will obstruct their view. Tower Defense: The player uses towers to defend a main location, and has… Read more →


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OnePlus just launched its flagship OnePlus 3 smartphone at a price of Rs. 27,999 Quick Note: (All my points are based on comparison with OnePlus 2) Slimmer than all other OnePlus Devices. Quick on the FingerPrint – I mean really quick. My OP2 isn't this quick. it truly feels like 0.2 seconds fingerprint recognition. There was already an […]
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32912 Old Miner Road, Acton, CA 93510
32912 Old Miner Road, Acton, CA 93510
View this property at 32912 Old Miner Road, Acton, CA 93510
32912 Old Miner Road
Map & Location
Property Description
Sensational horse property nestled in the peaceful and rural town of Acton. This property is over an acre of all useable land. Paved road, public water and gas. Cub appeal is impressive with lush landscaping, lawn, trees....your own private park. Large driveway and RV parking. The living room and adjoin dining room have a cozy fireplace and vaulted ceilings. The kitchen offers ample cabinet space, breakfast area and great view of the backyard with an adjoining family room with a fireplace. The master bedroom is spacious with an adjoining master bath which has a dual sink vanity, soaking tub and a separate shower. The backyard is ideal for those that love to entertain and plenty of room for horse facilities. There is a covered patio, gated
Full Property Details for 32912 Old Miner Road
- Price: $569,000
- Status: Active
- Type: Single Family
- Updated: 3/12/2017
- Added: 42 day(s) ago
Property History
- 32912 Old Miner Road, Acton, CA
- Listed at $569,000 on 2/15/17
- Rooms/Areas: Family Room
- Interior Features: Beamed Ceiling(s), Cathedral/Vaulted Ceilings
- Number of Fireplaces: 2
- Fireplace(s): Family Room, Living Room
- Eating Areas: Breakfast Nook, Formal Dining Room, Living Room
- Flooring: Carpet, Laminated, Stone Tile, Concrete Slab
- Total Bathrooms: 3
- Full Bathrooms: 3
- Total Bedrooms: 3
- Bedroom 1: All Bedrooms Up
Other Rooms
- Kitchen: Ceramic Counters
Additional Information
- Pool: Yes
- Pool Description: Private Pool, Solar-Heated Pool
- Deck/Patio: Concrete Slab, Front Porch
- Parking Type: Garage Is Attached
- Parking: Driveway, Concrete Driveway, Direct Garage Access
- County: Los Angeles
- Subdivision: Vista Del Monte (VDMT)
- Driving Directions: Santiago to Old Miner Rd
School Information
- School District: Acton-Agua Dulce Unified School
Heating & Cooling
- Cooling Type: Central Air Conditioning
- Heating Type: Central Furnace
- Sewer: Septic Tank
- Water: Public, Water District
Structural Information
- Architectural Style: Traditional
- Structure Type: Single Family
- Roof: Concrete Tile
- Common Walls: Detached/No Common Walls
- Square Feet: 2,583
- Year Built: 1987
- Year Built Source: Assessor
Unit Information
- Units in Complex: 1
Lot Features
- Property View: Canyon View
- Lot Size Source: Public Records
- Irrigation System: Sprinkler System
- Zoning: LCA11*
- Lot Description: Back Yard, Horse Property, Landscaped, Lawn
Financial Considerations
- Price Per Sq. Ft.: $220.29
- Terms: Cash, Cash to New Loan, FHA Loan
Disclosures and Reports
- Special Conditions: Notice of Default, Short Pay Subject to Lender
- Exclusions: Horse facilities
- Legal Disclosures: Property Assessments Unknown
Listed by Realty Executives, Kim Minton - CA DRE: 01244910


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Take An Additional 15% Off Brakes and Rotors* Using Code: BRAKESAVE15
Home> Eagle Parts> Oxygen Sensor
Eagle Oxygen Sensor Parts
The Eagle Oxygen Sensor is an electronic sensor that is located in the exhaust manifold of your car. The main purpose of the sensor is to help the engine run efficiently and reduce pollutant emissions from the vehicle. One end of the sensor is connected to the car's engine control unit (ECU) and the other end has a probe that measures the oxygen content. The sensor measures the difference in the oxygen content of the exhaust mixture and the atmosphere to determine if the mixture is lean or rich. The ECU tries to manage the air-fuel ratio in the engine using the information gained from the oxygen sensor. A faulty oxygen sensor would cause the engine to guzzle more fuel than it needs, increasing the pollutant emissions in your car and eventually damaging the engine.
If you are looking for a high quality replacement for your Eagle Oxygen Sensor, you have come to the right place. Buy Auto Parts sells a wide range of parts for every car make and model at unbeatable prices. We have genuine OEM replacements and premium aftermarket parts. All our car parts are tested thoroughly and come with a warranty. We provide free shipping on all orders above US $50.
Ordering car parts online has never been easier. To place an order for your oxygen sensor, you just need to select the right year, make and model of your car on our online catalog. If you have difficulties in finding an oxygen sensor for your Eagle, call us and we will find it for you. As we have warehouses all across the country, Buy Auto Parts will make sure your orders are delivered on time.
Taking care of our customers is our top priority, and our great online customer reviews prove this. To find out more about our services and car parts, call our toll-free support line at 1-888-907-7225 or mail us at [email protected]. Our US-based sales and support teams are here to take care of all your car part needs.


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Product Descriptions
Chocolate Covered Dates, Pecan & Walnut Stuffed Dates, Coconut Dreams, and Plain Select Medjool Dates. One layer, Assorted.. Just the right size to say Thank You, Happy Birthday or as a hostess gift. -
Additional Information
Brand Sphinx Date Co. Model DTM, DTM -
- Be the first to review this product
Write Your Own Review


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EDIT: A reader has brought to my attention this Official Statement from Ryan Kopf. I'm glad for the clarification; as a result, people who had been worried got to enjoy Anime Midwest. Full coverage of the event is coming soon. Thanks for the spot!
Happy Independence Day! Now, let me tell you why I hate fireworks. On a previous 4th of July, I had fallen asleep next to my laptop on the couch. A huge firework went off right outside the window. I was startled awake, and knocked the expensive iBook to the floor, where it died. CURSE FIREWORKS!! ...OK, I guess it was sort of my fault. To keep myself from making the same mistake, I'm going to stay conscious and write about this GEEKend.
Anime Midwest, a Japanese animation convention in its third year, is returning to Rosemont tomorrow. All isn't sunshine and J-Pop, though. A police report has been making the rounds online. The document depicts convention chair Ryan Kopf as an alleged rapist. I don't wish to state a personal opinion. However, I advise GGC readers to do their research and make educated decisions before attending the convention and joining discussions on the issue.
This year's Anime Midwest will be at the Hyatt Regency O'Hare, July 5th-7th. Sadly, the guest I was most looking forward to (Ellen McLain, voice of GLaDOS), canceled. Also, the program book has at least one event booked twice, simultaneously, in separate rooms. Oh boy!
Here are 5 things I'm still looking forward to at Anime Midwest:
1. Quinton Flynn - The voice actor behind several of my favorite fictional hunks, including Axel from Kingdom Hearts, Reno from FFVII: Advent Children, and Jonny Quest. Have I mentioned on this blog yet how much I LOVE Jonny Quest? I'll save it for another time...
2. Fashion Shows - Local models will be showing off looks from designers Victorian Angel, Industrialkitty, mossbadger, and Paradise Rose. I appreciate when cons have runway shows outside of cosplay. (Sunday at 11AM)
3. How to Make Bento Workshop - It sounds silly, but I'd totally love to assemble those adorable lunches! (Saturday at 2PM) Other practical workshops this weekend include samurai swordsmanship and lightstring dancing.
4. Cosplay Chess - This idea is OLD SCHOOL. I remember hearing about it at MetroCon a decade ago. I'm glad to see Cosplay Chess making a comeback. (Sunday at 4PM)
5. Taking photos of cosplayers! - This is the best part... when I'm not in my own costume, that is. I'll be taking photos of Anime Midwest's talented cosplayers on Saturday. Photographer Jess will be around for the full weekend. Watch out for GGC business cards and buttons! :)
Please post below if you'll be at Anime Midwest!! Let me know what costume to look for, and I'll do my best to get a pic.
Anime Midwest 2013 - July 5th-7th. Hyatt Regency O'Hare, 9300 Bryn Mawr Ave., Rosemont. $30/day, $45/weekend. 477 tickets remaining at time of publication. Official Site * Facebook * Twitter
Click HERE to see my photos from last year's Anime Midwest. Then, follow me on Facebook, Twitter, and in your e-mail Inbox.
Type your email address in the box and click the "create subscription" button. My list is completely spam free, and you can opt out at any time.
Filed under: Conventions, Events
Tags: Anime Midwest, Anime Midwest 2013, conventions, cosplay, events, Rosemont


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Pittburgh Steelers Articles
Every NFL season has its share of drama. Unfortunately, with the Twitterverse and 24/7 media world, most of that drama happens off the field, as opposed to on. In the spirit of preseason predictions, I looked into my crystal ball and predicted 10...
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5 years ago


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Employment Law This Week: Wellness Program Regulations, Cumulative Liquidated Damages, ACA Transgender Discrimination Rules, Form I-9
Employment Law This Week: Top Issues of 2016 – DTSA, Non-Competes, Paid Sick Leave, Transgender Law, Overtime, NLRB Decisions
Employment Law This Week®: White House on Non-Competes, Transgender Bathrooms, Fair Pay and Safe Workplaces, Freelancer Wage Protection
Employment Law This Week®: Transgender Case, "Labor Peace" Agreements, EEOC's Pay Data Proposal, Parental Leave Requests
Laws related to transgender discrimination are in a state of rapid flux. In the past couple of years, courts' views on the law, particularly federal ones, have swung back and forth like a pendulum. Indeed, the interpretation...more
Seyfarth Synopsis: With summer months almost upon us, here are some dress code tips and tricks for employers to ensure both employee compliance with relaxed summer dress codes and increased employee motivation and morale. We...more
In a rather disconnected decision on March 10, the United States Court of Appeals for the 11th Circuit ruled, in the case of Evans v. Georgia Regional Hospital, that while Title VII bars an employer from discriminating...more
Although bathroom use seems to be at the forefront with the media in regards to transgender issues; there are several other issues to consider, and the final rule on health plan nondiscrimination is no exception. Transgender...more
Dear Littler: We have a transgender employee at work, Sarah, who identifies and presents as a female. She is in the process of transitioning and still occasionally exhibits traditionally "male" physical attributes. A client...more
Earlier this month, the Trump administration withdrew the Department of Justice's prior position that Title IX of the Civil Rights Act prohibits schools and other covered institutions from discriminating on the basis of...more
The Texas University Interscholastic League's constitution requires that student-athletes compete according to the gender on their birth certificate. In February, a 17-year-old transgender male was required to wrestle against...more
On March 6, 2017, the Supreme Court, in a one-sentence summary disposition, remanded the case of Gloucester County Sch. Bd. v. G.G. to the U.S. Court of Appeals for the Fourth Circuit "for further consideration in light of...more
In California, all business establishments, places of public accommodation, or government agencies with single-occupancy restrooms are now required to identify such toilet facilities as all-gender restrooms. In September...more
Following revocation of Obama Administration transgender guidance, the U.S. Supreme Court has vacated the U.S. Court of Appeals for the Fourth Circuit's determination that a transgender student had shown a likelihood of...more
Effective March 1, 2017, under a new law known the Equal Restroom Access Act, California businesses that have single-user restrooms are required to designate such restrooms as all-gender and must post appropriate accessible...more
The Court kicked off the week with a flurry of activity in criminal cases, issuing a landmark Sixth Amendment ruling, another decision closing the door on vagueness challenges to the Sentencing Guidelines, a per curiam...more
When the United States Supreme Court agreed last October to hear the appeal of the Gloucester County School Board from the United States Court of Appeals for the Fourth Circuit in the matter of Gloucester County School Board...more
Seyfarth Synopsis: On March 6, 2017, the Supreme Court remanded a highly anticipated transgender rights case back to the Court of Appeals after the Trump Administration withdrew Obama era guidance regarding the rights of...more
The U.S. Departments of Justice and Education have withdrawn existing guidance on transgender students and issued a new Dear Colleague Letter calling into question whether Title IX requires that schools permit students to use...more
Gavin Grimm is a transgender boy living in Virginia. Grimm attends school in the Gloucester County School District, which adopted a new policy requiring students to use the bathroom of their birth gender. Previously, Grimm...more
Seyfarth Synopsis: To the surprise of many, the EEOC is not retreating from the argument first made by the Obama administration that Title VII forbids employment discrimination based on gender identity. In EEOC v. R.G....more
In a not particularly surprising development, on March 6, 2017, the United States Supreme Court vacated the United States Court of Appeals for the Fourth Circuit's judgment in the controversial case of Gloucester County...more
In 2016 employers in California had to adjust to compensation and benefits related changes such as a new state minimum wage, a new method of calculating compensation for "piece-rate employees," and expanded "kin care"...more
On March 6, 2017, the U.S. Supreme Court vacated the Fourth Circuit Court of Appeals' judgment in the case of Gavin Grimm, a 17-year-old transgender student from Virginia who sought to use the bathroom that corresponds with...more
Over the past year, the U.S. Department of Education's directives concerning the rights of transgender students under Title IX have changed course, muddying the collective understanding of how federal agencies interpret Title...more
The wait for a final resolution of the legal issues surrounding transgender students will be extended as the result of a decision yesterday by the United State Supreme Court in the landmark case, Gloucester County School Bd....more
Today the U.S. Supreme Court announced that it would not entertain arguments in GG v. Gloucester County School Board, a case that would have been the Court's first significant opportunity to weigh in on gender identity...more
Rescission of Previous Administration's Guidance Relating to Transgender Students - On February 22, 2017, the U.S. Department of Justice and U.S. Department of Education released a Dear Colleague Letter rescinding the...more
The Supreme Court will not review the Fourth Circuit's decision in Gloucester County School Board v. G.G. despite agreeing in October 2016 to do so. The Fourth Circuit's decision in favor of G.G., a transgender Virginia high...more
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Happy Friday! We're kicking off a long weekend here, and I'm so looking forward to catching up on some yard work (if weather permits), as well as taking some time to recharge after a busy couple of weeks.
It's been raining on and off for the last 2 days, making our grass and trees really green up- yay! Our spring was late arriving, but it looks as though it was worth the wait. I was worried about my perennials by the front porch surviving the winter, but I'm happy to report all is good!
The ornamental grasses and atomic lilac are supposed to get at least a few feet high, filling the front porch area in and softening the hard edges a bit. Now I just need to finish up the decorative details I didn't get to last year before the cold weather hit. Perhaps a chair or bench, and definitely a rug and some potted plants. That's on the top of my to-do list for this weekend.
A big thanks to all of you who joined our Plants & Flowers link party as part of the Outdoor Extravaganza. I'm definitely inspired to plant a raised bed garden next year! There's still time to share a project of your own.
The Outdoor Decorating portion of the series is on Wednesday, so get busy sprucing up your front porch, deck, backyard or any outdoor space this weekend! I'll be thinking of you!


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Walmart has agreed to pay out a $10 million settlement to the children of James McNair, who was killed in the New Jersey Turnpike crash last summer that seriously injured "30 Rock" star Tracy Morgan in June 2014.
Though news that the retailer had settled with McNair's family was reported earlier this year, the Associated Press reported the $10 million figure on Friday.
Also Read: Tracy Morgan Crash: Driver Plans Appeal After Legal Setback
According to the AP, McNair's children, 26-year-old Jamel and 19-year-old Denita, will put aside part of the settlement for increasing monthly payments, which will start at $3,000 and continue for the rest of their lives.
McNair was killed when a Walmart truck collided with the limo bus that was carrying him and Morgan, who were returning from a comedy show in Delaware.
Also Read: Tracy Morgan's Attorney Reveals Severity of Comedian's Brain Injury: 'He's Fighting to Get Better'
Morgan has a separate lawsuit against Walmart. The driver of the truck, Kevin Roper, has repeatedly attempted to delay that case, arguing that details emerging from that case could adversely affect him in a criminal case that he's facing.
A spokesman for Walmart told TheWrap in a statement that the company "cannot discuss the terms and conditions of the settlement, but we are glad to have reached an agreement."
"We deeply regret the loss of Mr. McNair as a result of the accident. Walmart worked closely with his family to ensure their well-being," the spokesman also said. "Walmart will continue to work to conclude all of the remaining issues and we're committed to doing what's right."


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Abt Card
Product Questions - Ask
Average Customer Reviews
Introducing the ultimate listening experience with the new SONOS Play:5 Black Wireless Streaming Music System - ZK6289. When designing this new sleek and stylish wireless music system, SONOS made sure that it delivers a pure, deep, and vibrant sound. To do this, the SONOS Play:5 has six custom-designed drivers that feature dedicated amplifiers, three tweeters, and three mid-woofers.With six custom-designed drivers, your music will sound pure and precise, even when you really crank up the volume. By including three tweeters and three mid-woofers, the SONOS Play:5 creates that ideal crisp and accurate high frequency response, as well as the faithful reproduction of mid-range frequency and rich base.
If you are wondering how easy the SONOS Play:5 is to set up and control, you will be pleased to know that SONOS has included Trueplay tuning and wireless play/control. With Trueplay tuning, the SONOS Play:5 music system measures the acoustics in the room, in order to analyze the size, layout, and furnishings. Once this has been analyzed, the SONOS streaming music system automatically adjusts to deliver the perfect sound. For wireless play/control, simply connect the SONOS Play:5 to you home Wi-Fi network and then download the SONOS Controller App from the iTunes App Store or Google Play™ onto your compatible Smartphone, Tablet, or Computer. Hear the difference when you upgrade to the new SONOS Play:5 Music System.
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(based on 15 reviews)
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Sonos Play 5
By David
from undisclosed
Comments about SONOS PLAY:5 - Ultimate Smart Speaker for Streaming Music Black:
Just what was advertised. Fast shipping. A++
Amazing sound from a small package
By Mitch
This speaker is amazing and portable,to boot. Only had one issue... setting up over WiFi didn't work. Had to connect directly to network via Ethernet cable, to set-up. Speaker then could be removed from Ethernet cable and worked via WiFi.
Great sound but be aware of potential stereo pairing problem
By Jon
Great speaker but be aware that a Play:5 gen2 cannot be combined with a Play:5 gen1 to create a stereo pair. Only similar generations can be combined to create a stereo pair. They can, of course, be "grouped" to give a richer soundscape. "Grouping" is a Sonos function that allows you to combine two or more of your Sonos speakers to play and be controlled simultaneously. Love Sonos. Excellent service from ABT.
Wireless is great
By Not Deaf Yet
from Illinois
See Pros and Cons
Sonos speakers rock!
By LK
from Chicago
These speakers are incredible. We put them through out our home. The app is easy to use and allows you to control The music and volume in each room. I highly recommend this product.
I would buy this product again
By Mango
from New York
Sounds great you get what you pay for
Awesome sound
By Julian
from Jacksonville, FL
About Me Practical, Tech Savvy
This is an awesome speaker for larger rooms. I set it up in stereo mode with a second play 5. The output is just incredible. I would only recommend it for larger rooms though. For smaller rooms a dual play 1 configuration will be plenty.
Love it!
By Zola
About Me Movie Enthusiast, Practical, Technically Challenged
So beautiful. Looks sound simplicity of use. My whole stereo is on my phone and in a box now. The sonos box. Sleek!!
Great product
By Krugster
from Queensbury, New York
About Me Practical
Great sound system! Easy to set up.
Absolute excellent sound....
By JPC
About Me Technically Challenged
Comments about SONOS PLAY:5 - Ultimate Smart Speaker for Streaming Music White:
portable and easy to set up and use.
Service and delivery comments:
very quick delivery.
Fill out the form below to request Better Price for this product.


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Products | May-Grnwald Stain |
Company | Richard-Allan Scientific |
Item | May-Grnwald Stain |
Features | |
Description | This stain is a classical hematology stain that requires a longer staining time but produces a very dense coloration. It is used in the staining of peripheral blood smears and bone marrows. The results are dramatically darker when compared with Giemsa and Wright-Giemsa stains. |
Info | Richard-Allan Scientific Customer Service: (800) 522-7270 Web site: http://www.rallansci.com |


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Australian Stock Exchange Limited
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ASX - $13.58: The interim profit report debut was eagerly anticipated by investors and left many stockbrokers with sweaty palms too. The ASX posted a 50.4% surge in pre-abnormal net profit to $23.4m and forecast a better result in the current six-month period, subject to continued robust trading activity. If the professional market operators hadn't been able to encourage the movement of their own stock in the 'right' direction then we would be worried, but as such we have no concerns. The stock price has ripped along from...
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Q.Why when I look up ASX it has a BUY but if I look at the consensus recommendation it a SELL?
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Damien Lacey School of Motoring
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Average rating
See on mapCatford
Private Hire Taxis
Catford Station, Catford Road, Catford, London, SE6 4XT
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24/7-Lewisham Mini cab, 02085404444, Catford Taxis se6 Our Catford Minicabs drivers are very experienced and you will find that our friendly telephone operator; will be able to provide you with one of our Catford Minicabs within a matter of minutes. After a long and stressful day, we will take you to your destination, safely and comfortably. You will wonder why you didn't save yourself a lot of hassle, by booking your Catford cab with us in the first place! If you require a fast, reliable and safe Minicabs company, then why not give Catford Minicabs's a call today or you can book a Catford Minicabs or cab online today. Give us a call on 02085404444 or just send us an Email :email@example.com
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We go to Chaz to listen to music on the weekends. The bar is intimate, music divine, food delicious, drinks perfection, staff 5 Star!
Can a vegan person get a good meal at this restaurant?
Does this restaurant offer highchairs for toddlers?
Can a vegetarian person get a good meal at this restaurant?
Is this restaurant family-friendly?
Is this restaurant good for large groups?
Does this restaurant offer outdoor seating?
Is this restaurant good for lunch?
Is this restaurant wheelchair accessible?
Is this restaurant good for breakfast?
Is this restaurant good for dinner?
Thanks for helping!
Share another experience before you go.We go to Chaz to listen to music on the weekends. The bar is intimate, music divine, food delicious, drinks perfection, staff 5 Star!
imcalchemist, Thank you for being our guest in Chaz on the Plaza. We appreciate you taking the time to share your thoughts. Don't forget our outdoor entertainment on the patio will begin on the first Friday of May. Please plan on joining us out there as well this summer! More
The staff is exceptional! From the hostesses to the wait staff to the manager. The restaurant is beautiful, warm and cozy. We dined there most mornings and always enjoyed it. There is often live music in the evenings which is a treat. If you're in the dining area the music is not overpowering which makes it easy to enjoy and... More
Dawn; We are so pleased you enjoyed your dinin experience in Chaz on the Plaza. We certainly appreciate your efforts to share your thoughts. Thank you for being our guest, and we hope to see you again soon! More
M6 husband and I visited on a Thursday for live music and their throwback Thursday dinner special. Salad, entree and a glass of wine for $40. Steak Diane was good.
KimberleySTL Thank you for being our guest at Chaz on the Plaza, located in the Raphael Hotel. We appreciate you taking the time to share your thoughts about your recent dining experience. We will begin our outdoor music performances on the patio, starting May 5, and continuing every Friday and Saturday throughout the summer. We hope you will return to... More
I met my sister and friends at Chaz and was very impressed with the food and the service. I ordered the chicken fried steak, which came with 2 homemade biscuits, 2 eggs, and wonderful gravy. My friends ordered the waffle topped with strawberries and salmon Benedict, which they concurred were both delicious. The atmosphere buzzed with a live jazz band... More
Dear Tracey M, Thank you for taking the time to give us your kind feedback. I will share this with our team. We look forward to seeing you in Chaz again in the near future. Regards, More
We stayed at The Raphael Hotel for our 23rd anniversary weekend and called earlier in the week to reserve a table for Saturday evening for what we hoped would be a nice, romantic dinner. I specified that we were celebrating our anniversary when making the reservation. The woman repeated it back to me so I know there was no misunderstanding... More
Dear lesliejo987, Thank you for sharing your recent experience at Chaz. I have reviewed your feedback with the management team, to ensure they are checking to make sure the table is acceptable to the guest before they seat them. I apologize we did not cook your steak correctly the first time, our chef is working with the kitchen to ensure... More
Higher end hotel offers Jazz on the Plaza in Kansas City. The Raphael Hotel is one of the nicest best hotels in KC. It's a bit shabby old money. So is the Chaz on the Plaza bar. But you gotta stop in for a some live Jazz. Located right on the Plaza. Great place to swing by after dinner or... More
FederalExpress, Thank you for sharing your thoughts about your recent stay at the Raphael Hotel, and Chaz on the Plaza. We appreciate your efforts. Don't forget, that beginning in May, we will have Live Entertainment outside on the patios every Friday and Saturday evenings throughout the summer. Come back and join us for some outdoor fun and food! More
This restaurant was packed on a Saturday night. We were able to obtain seating in the bar. The live music was awful. The cacophony added to the din, and made conversation next to impossible. The server appeared overextended...service was slow, with long periods of waiting for a glass of water, a refill of water, ordering, etc. When she took our... More
Dear Wendy S, Thank you for taking the time to give us your feedback. I apologize that we did not exceed your expectations during your visit to Chaz. I am sharing your experience with the restaurant manager, chef and our entertainment director and we will use this as a training tool to improve. We pride ourselves on our excellent service... More
Ceasar salad was wilted. The Kansas City strip steak sublime. The Chilean Sea Bass was well prepared. A mellow jazz trio was playing in the lounge, and could be faintly heard for a nice atmosphere. The server was polite and knew the menu well.
Phils26, Thank you for sharing your thoughts about your recent visit to Chaz, and your dining experience. We appreciate your efforts. More
Lovely, intimate restaurant. Very attentive wait staff. Dinner for 2 about $90 including tip. Crab cake appetizer was excellent!Salmon was a bit peppery but very good. Also enjoyed the couscous & mixed vegetables. Scallops were overpriced (only 3 for $29) and not totally cooked. But, overall a very nice special occasion place!
Carol W, Thank you for joining us for Valentine's day. We appreciate you taking the time to give us a review. I will share your feedback with our Culinary Team. We look forward to seeing you again soon. Regards, Deanna More
We enjoyed a Sunday brunch here. The food was good, service was good, and we had the added bonus of enjoying a jazz duo while we dined.
Dear DaynaF9, Thank you for your feedback. We appreciate your patronage and look forward to your return to Chaz. Regards, More
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Mike Doyle among greatest of all time
There have been so many great surfers to come and go through the more than half a century that I have been surfing that I have probably forgotten more than I wish I have.
But there are those, naturally, that have stood out as the best of the best. The hard part recently has been seeing some of the truly greats overlooked in much of the surfing media. They do these so called "greatest" surfers lists and they honor the wrong people.
Well, let me take that back. They don't honor some of the right people. One guy who has been overlooked lately who really deserves as much credit as anybody is Mike Doyle.
Mike Doyle is flat out one of the greatest all-around surfers there has ever been. He was named the "Best Surfer in the World" by the SURFER magazine readers' poll two years in a row in 1964 and 65. He won the Duke Kahanamuko Invitational Big Wave Championship in 1969. He is in the Surfers Hall of Fame. Plus he won numerous events here in California both surfing and as a swimmer, paddle board racer, tandem surfer, dory rower and all-around "iron man."
Mike could do it all when it came to surf and ocean-related sports. Actually I should say Mike CAN do it all, he is still doing it. The dude is in better shape than anybody really should be at his age, which is older than me and I am older than almost everybody.
Not long ago I was surfing with him at a spot near his art gallery in Los Cabos; yes, he is a very good artist too. After we finished surfing he asked if I wanted to go for a paddle. He had a couple of racing paddleboards. I was pretty worn out from the mornings surfing session so I said no. He jumped on one of the boards and took off like he was a Greyhound bus on its way to Barstow or something.
I was kicked back chowing down on some bacon and eggs, toast and muffins, coffee and some orange juice watching as he disappeared over the horizon. A few hours later he reappeared and eventually landed on shore in front of where I was busy napping in a comfy hammock.
"Geeze dude, you were gone a long time. Where did you go, China?" I greeted him.
To that he commented that actually he had cut his paddle short because he and some pals had a tee time to play a round of golf that afternoon and he was close to being late. He took off munching on a fig bar. The next day he and his beautiful young girlfriend (now wife) Annie took off for the Rockies to go snowboarding. There had been a big snowfall and they wanted to be on top of it.
I first met Mike when he picked me up hitchhiking home from a surf session at Doheny one summer day in the early 1960's. I was in ga ga awe at actually being in the car of this famous surf god. He had been a star in many of the early surfing movies and I had seen him winning surfing contests. We would later become close pals and spent a lot of time surfing together both here and in Hawaii.
Mike was, as I said, a real all-around surfer. He could ride anything. But it was in big surf that he really excelled. This guy was truly amazing when it got in the size range that turned most everybody else into total cluckers. I still have vivid memories of seeing him take off so late on a huge wave at Waimea Bay one day that he totally free fell down the entire face, probably 30 foot plus by today's size scale, and smoothly landing it and pulling right into the barrel like it was a six foot wave or something.
It was one of those moments where you just shake your head and go "wow."
Today Mike is still charging it. He has a very clean line of surfboards and stand up paddleboards that he designs for the Orange County based Southern Calif Sports Industries; he is a renowned artist who gets tens of thousands of dollars a painting; he is the guy who invented the "mono ski," which turned into the modern snowboard and the dude who put the "tweak" in the infamous "nose tweak."
He is a fantastic guy, an excellent pal and by far one of the greatest surfers ever. PERIOD.
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^ Want to look like her? You gotta work out like her.
Finding a total body workout plan that helps you reach your goals is just as much about finding something that works for your lifestyle as it is finding something that is well designed. For some people, a highly structured plan that tells them precisely what to do every day of the week is exactly what they need. But for others, this will only lead to burnout. You know what kind of person you are. No matter how much you want to make a change and are committed to following along with a prescribed routine, we both know if that's not your style, you're going to get sick of "having" to do a certain workout on a given day, and quit. Workouts shouldn't feel like a chore. They should give you the feeling of motivation, empowerment, and hope that you are making positive changes in your body and health.
Some of you may find success by having a little more autonomy in your workout routine, and that's alright. Unfortunately, 99.9% of fitness bloggers, websites, "experts", don't create routines that allow for choice. They give you a set of exercises to complete, when to complete them, and set you off on your merry way. While this isn't inherently bad, it doesn't take into account the people who don't/can't stick to this method of training. For that reason, I've created a point-based total body workout system whereby various workouts have been assigned different point totals. Each week your only goal is to hit a specific number of points. Assigned points, total points required, and a few other key variables have been precisely calculated throughout trial and error with real-life clients. Rest assured, by sticking to the very general structure of this workout, you WILL make progress, you WILL develop the body you want, and you WILL improve your health.
The only structure you need to follow for this workout to be a success is as follows:
- Use the workouts listed for each point category, as these have been found to be most effective
- Don't repeat the same workout back-to-back days
- Two days of rest a week is generally a good idea
The "Point" Total Body Workout Plan
1 Point Workouts – Good for days you are feeling less motivated, lack time for a full workout, or need a break but don't want to skip working out completely. These workouts typically focus on one element of fitness, i.e. cardio, weight training, and are relatively simple in nature. You will not want to rely on these workouts too often as they are beginner in nature and a heavy emphasis on 1-pointers will not get you to your goals.
- 30-minute jog at a steady pace
- Weight training one body part, i.e. performing all chest exercises, all bicep exercises, etc.
- Bodyweight Blast Workout – 100 bodyweight squats/100 crunches/100 burpees
- 15 minutes HIIT (high intensity interval training) jump roping
- 1 hour of yoga
- 45 minutes cycling at a steady pace
- 20 minutes row machine
- Jumper – 25 box jumps/ 25 jump squats/ 25 jump jacks. Do 4 rounds total.
2 Point Workouts – These workouts bump the intensity. Filling this into your weekly routine will certainly help you begin advancing towards your goals. Mixing 2-pointers in with higher point workouts is a good formula to ensure you are getting proper rest and not overtraining, if you are a relatively new exerciser. if you are more advanced, use 2-pointers on days you are feeling a bit sluggish.
- Weight training – push/pull format , pick one of the following groups per day: back/biceps, chest/triceps/ shoulders, legs/abs. You decide the exercises, just aim for failure on your last rep or two of your final set.
- 60 minutes jog, steady pace
- 30 minute swim
- 60 minutes cycling, steady pace
- Power Lift Workout – 3 sets of 10 -squats, deadlifts, wide grip pullups (w/assistance if needed), military press, bench press, incline bench press, leg press
- 30 minutes HIIT (45 seconds work/45 seconds rest) jump roping
- 30 minutes HIIT (30 seconds elevated pace/45 seconds slower pace) rowing
- The Longest Mile workout
- The Slow Burn workout
- 1 hour spin class/pilates class/intense yoga/group fitness class of your choice
- The Black Diamond workout
3 Point Workouts – These workouts are no joke. Incorporating these into your weekly schedule is going to get you to your goals fast. As your fitness levels progress, you will likely be able to include more and more of these into your routine. Just be careful not to overdo it if you are still relatively new. These workouts will include advanced cardio and strength based elements into one routine to create a serious workout. Others will provide advanced HIIT only training which will fully exhaust your body.
- 60 minutes HIIT spriting, i.e. 30 seconds sprint/1:30 jog, repeat.
- Power HIIT workout – 3 x 10 Bench Press, HIIT (30 second work/30 second rest) burpees 10 minutes, 3 x 10 Military Press, HIIT (30 second work/30 second rest) mountain climbers 10 minutes, 3 x 10 Lat Pulldown, HIIT (30 second sprint/30 second cool down) cycling 10 minutes, 3 x 10 deadlifts, HIIT (30 second sprint/1:30 minute jog) sprinting 10 minutes. 60 seconds rest between weight exercises. Upon finish third set of weight exercise, go directly into HIIT exercise. Rest 1 minute after completing each HIIT exercise.
- The Heart Pounder workout
- The Dash Workout
- The Max Effect workout
- HIIT combo – 20 minutes HIIT cycling, 20 minutes HIIT jump rope, 20 minutes HIIT running
- Power cycling workout – 60 minutes stationary cycling with dumbbells. Over the course of an hour, perform 60 lateral raises, 60 front raises, 60 bicep curls, 60 military presses. 60 cross punches.
- Ab Effect – 500 crunches, 5 minutes planking (break up into as few sets as possible), 500 flutter kicks, 1000 jumps on the jump rope.
- 25 x 100 workout – Sprint 100 meters, rest 10 seconds, repeat 24 more times.
So looking at what we've got, I've given you 28 different workouts to follow along with. You may notice that not all of these options are total body workouts. However, when combined together to form a complete routine, the Point workout will deliver a total body workout that will deliver results fast. Most people settle into a routine of 5-6 different workouts and repeat those. That is fine, but if you plan on doing this long-term, make sure to continually include new workouts into your standard routine. One of the key concepts to any successful training plan is something that is unique to Share It Fitness and what we've built our name on; Body Diversity Training. Simply put, individuals who incorporate various forms of exercise into their routine (weight training, HIIT, yoga, bootcamp style workouts, plyometrics, pilates, cycling) are far more successful, fit, and healthy than those who focus almost exclusively on weight training or cardio training alone. The Point Workout relies on BDT to help you achieve your goals. Get diverse when picking your workouts and create your own total body routine that hits your muscles and cardiovascular system in different ways.
You may be wondering, what do I do with the points I accumulate? Well, it's quite simple. Each week, you want to hit a total point value. If you go over that value, good for you! However, make sure you aren't overtraining because that will have a reverse effect on your progress. Since this workout is customizable to any fitness level point totals are based on your current fitness ability. You know where you're at, don't underachieve, and find the category that is best for you.
Your Point Goals
- 7 (beginner)
- 9 (intermediate)
- 11 (advanced)
At the start of every 5th week on this plan, add 2 points to your weekly goal and go all out for that ONE week. This will be your Challenge Week. If you feel you can easily handle the additional 2 points, you know it's time to push up to the next level, i.e. beginner to intermediate, intermediate to advanced. For advanced exercisers, think about adding an extra training day to your routine. For the most advanced exercisers, you should never be going beyond 18 points in a given week. Anything more than this will lead to over training and possible injury
So there you have it guys; a very simple and easy to follow routine that breaks away from the traditional structure that you've probably been used to seeing. I've seen real-life clients make HUGE gains on their own training in this format. There's no reason anyone reading this can't realize the same results. Keep up the good work, maintain your focus, and good things are sure to follow.
Like This Workout Plan?
If so, you'll love what we've got going on at ShareItFitness.com. We've got tons of other workout plans, as well as hundreds of full-length fitness classes and DVD-style worouts streaming in OnDemand video. Get muscle building and calorie blasting workouts directly on your smartphone, tablet, computer, or wifi-TV at the push of a button. We're still giving away free premium memberships, so hurry over and come check us out!
Latest posts by Matt (see all)
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Fat Chat Blog
A daily (or somewhat daily) blog of progress, power and spirit in the weight losing world!
I have decided to write a book. No, not the cookbook that I had written about in the Independent News Herald a few months ago, although I still believe I should write that one! No, this one is about the journey from being fat to fabulous.
Several years ago I even made up all of the chapter titles for the book. Chapter 1: The "F" Word—Fat Chapter 2: Another "F" Word—Fearful Chapter 3: The Big "F" Word—Failure Chapter 4: Yet Another "F" Word—Fit Well, you get the idea, right? Finally, the last chapter was Chapter 9: The Final "F" Word—Fabulous! I never got very FAR on writing the book because I couldn't FIND the time. I FELT somewhat like a FAILURE, but... I guess it would not be too late to start it now! Chapter 1: The "F" Word—Fat We all have encountered this word at one time or another. Maybe some of you would even consider yourselves to be the "F" word. Wherever you may find yourself, the fact remains, we have all encountered this word and have either used it to describe ourselves or someone else. "What? How dare I accuse you of calling someone or something the 'F' word..." You are darn right and you know you have done it, too. I have done it, everyone I know has done it. I've heard them do it. It might not be something to be proud of, but I am pretty certain that all of us (outside of the most "saintly" of us and they are merely in denial) have referred to someone or something as fat. Okay, I said it. I said the "F" word. So sue me. I don't toss this word around "lightly" (excuse the pun!), but the "F" word is used far to often these days, don't you think? You hear it in casual conversation, "fat chance, fat head." You hear it in discussions about other people, "Did you see how fat Karin is getting?" We all use the word. Get over it. Those who deny it are only fooling themselves. And don't think just because you use a synonym of the "F" word that you are not using it—you are! We have long treated the word fat like it is one of those forbidden curse words. We snicker behind our hands at the fat person waddling across the street or we call our children chunky monkeys. However we are using it, we seldom, if ever, (unless we are the "B" word) call someone "fat" to their face. That is probably a really good thing. Fat shaming does not help the majority of overweight people to lose even a single ounce, so calling someone fat to their face would really not be the optimum response to seeing someone who is overweight. Trust me, if the person is overweight, they know it and probably beat themselves up with the "F" word all the time. I know that I used to do that... Anyway, that ws my idea for Chapter 1. It's a bit long for a blog or Facebook post, so I will just leave it where it is for now. If you would like to read more, let me know and I'll write some more of Chapter 1. Or, you can always wait until it comes out in paperback! Until the next time, be good to yourselves and others. Have a Happy Thanksgiving! Karin Leave a Reply. |
AuthorThis blog is written by Karin L. Nauber and is her opinion only unless otherwise stated. Archives
March 2017
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Friday Night Brews & Bites
with Keynote Paul Bannick
April 28, 2017 | 4:30 pm - 7:30 pm
Dance Palace Community and Cultural Center | Point Reyes Station, CA
Tickets $40 | 150 Participants
Sponsors: Cowgirl Creamery, Hog Island Oyster Company, Iron Springs Pub & Brewery, Lagunitas Brewing Company, Point Reyes Farmstead Cheese Company
Come unwind from your birding adventures on Friday evening at our Brews & Bites event with keynote speaker, author and award-winning photographer Paul Bannick. Enjoy beer, wine, and small bites reception with our sponsors Cowgirl Creamery, Hog Island Oyster Company, Irons Springs Pub & Brewery, Lagunitas Brewing Company, and Point Reyes Farmstead Cheese Company. Following the reception, we will enjoy a lively keynote presentation by Paul based on his new book, Owls: A Year in the Life of the North American Owl. Limited space.
This book integrates more than 200 new intimate and dramatic images, up-to-date science about owls and first-hand experience based upon tens of thousands of hours spent with owls on their territories in the wild. The book covers how owls move through each stage of their life including courtship, mating, and nesting in spring; feeding of young and fledging in summer; dispersal and gaining independence in fall; and finally, winter's migrations and competitions for food. The book shows how owls use the unique resources available to them in each habitat to overcome the challenges of each season. All 19 species found in Canada and the United States are featured in the photos and narrative throughout the book, with a special focus on the Northern Pygmy-Owl, Great Gray Owl, Burrowing Owl and Snowy Owl. Signed copies of the book will be for sale.
Speaker Bio: Paul Bannick is an award-winning wildlife photographer specializing in the natural history of North America with a focus on birds and habitat. Coupling his love of the outdoors with his skill as a photographer, he creates images that foster the intimacy between viewer and subject, inspiring education and conservation. Paul was involved in our festival in 2016 as the featured keynote speaker. He also lead a private birding event, and a bird walk for youth focused on Woodpeckers. He is the author and photographer of two books, Owl: A Year in the Lives of North American Owls, and The Owl and The Woodpecker, Encounters with North America's Most Iconic Birds. His work has won awards from several prestigious photography contests, including those hosted by Audubon Magazine and the International Conservation Photography Awards. You can find his photography prominently in bird guides from Audubon, Peterson, The Smithsonian, Stokes, The National Wildlife Federation, and in several volumes of the Handbook of the Birds of the world. His work has been featured in a variety of publications from The New York Times, Audubon, Sunset, Nature's Best Photography Magazine, Birds and Blooms, Ranger Rick, Pacific Northwest (two cover stories), Seattle Times, Alaska Air Magazine, and in many other books, magazines, parks, refuges, and other outlets in North America and Europe. He has appeared on NBC Nightly News, Evening Magazine, King 5 and on dozens of NPR stations and programs, including Travels with Rick Steves and BirdNote.
Don't miss Paul's Saturday class too:
The Birds and Stories Behind Owl: A Year in the Life of the North American Owl
Saturday, April 29, 2017 | 1:30 pm to 2:30 pm | Afternoon
Guide: Paul Bannick
Difficulty/Length: Easy
Experience Levels/Ages: All levels, Ages 10+
Ticket Price: $20 | Limited to 30 participants
Join our Friday night keynote speaker Paul Bannick a behind the scenes storytelling of the birds and experiences that helped to shape his 2016 book, Owl: A Year in the life of North American Owls. His talk will focus on his first-hand experience spent with owls on their territories in the wild. This is a must attend event for an aspiring field photographer and fans of Paul's. This book integrates more than 200 new intimate and dramatic images, up-to-date science about owls and first-hand experience based upon tens of thousands of hours spent with owls on their territories in the wild. The book covers how owls move through each stage of their life including courtship, mating, and nesting in spring; feeding of young and fledging in summer; dispersal and gaining independence in fall; and finally, winter's migrations and competitions for food. The book shows how owls use the unique resources available to them in each habitat to overcome the challenges of each season. All 19 species found in Canada and the United States are featured in the photos and narrative throughout the book, with a special focus on the Northern Pygmy-Owl, Great Gray Owl, Burrowing Owl and Snowy Owl. Signed copies of the book will be for sale.
Event location: Point Reyes Station, CA
Target bird or species information: Behind the scenes of Owls story-telling
Saturday Night Happy Hour & Dinner
with Keynote Julie Zickefoose
April 29, 2017 | Happy Hour 4:30 pm - 6:00 pm | Dinner 6:00 pm - 8:30 pm
Dance Palace Community and Cultural Center | Point Reyes Station, CA
Tickets $70 | Happy Hour Only $20 | 150 participants
Sponsors: Delicious Dish, Iron Springs Pub & Brewery and Lagunitas Brewing Company
Join us for our Saturday night for our happy hour and fundraising dinner with festival guides and participants. Enjoy wine, craft beers, small bites and dinner all included in one price, or purchase just a Happy Hour ticket.
Following happy hour we will enjoy a beautiful banquet style dinner catered by Delicious Dish, and a keynote presentation by Julie Zickefoose. Julie will share her new book, Baby Birds: An Artist Looks into the Nest, covering over 500 life studies. Life sized baby birds wriggle, crawl and flutter off the pages of this big, beautiful book, the product of 13 years' deep involvement and close observation of nestling birds. Julie's paintings break new ground in both art and ornithology, for such depiction of nestling growth in day-by-day paintings from life has never before been done. In the keynote presentation, she will take us on a journey exploring her 13 years of work documenting the daily changes in 17 bird species from hatching to fledgling. Expect a lively presentation, laced with humor, wonder and the relentless curiosity for which Julie is known.
Signed copies of the book will be for sale. Limited space
Speaker Bio: Julie Zickefoose is an avid birder, artist, author and our 2017 Saturday night keynote speaker. She loves to introduce people to birdwatching, and has spoken at a number of festivals around the country. She started off as an illustrator of natural history subjects as a college freshman in 1976. A six-year stint as a field biologist with The Nature Conservancy's Connecticut Chapter proved a strong motivator both to learn more about ecosystems and to go back to drawing. Along the way, she began to write her own essays, studded with observations of birds and animals, and writing slowly crept into the forefront of her interests. Bird Watcher's Digest has been the major print venue for her writing since 1986, and she's painted 27 covers for the magazine. She was a contributor to National Public Radio's All Things Considered from 2005-2010, telling stories of bird-eating bullfrogs and orphaned hummingbirds. She is also an author of Letters from Eden, The Bluebird Effect: Uncommon Bonds With Common Birds, and her newest book, Baby Birds: An Artist Looks Into the Nest. She lives with her family on an 80-acre wildlife sanctuary in Appalachian Ohio and leads birding trips abroad.
Julie will also host to additional programs:
Birds & Habitats of Point Reyes
Saturday, April 29, 2017 | 8:00 am - 1:00 pm | Full Day
Guides: Julie Zickefoose and Jules Evens
Difficulty/Length: Easy, 2+ miles
Experience Levels/Ages: All, Ages 18+
Ticket Price: $150 | Limited to 15 participants
Point Reyes National Seashore and the surrounding area easily claims the prize for the greatest avian diversity in any U.S. national park with 490 species, or 54% of all North American bird species recorded within the park. The species total here, in fact, is larger than the species total in each of forty of the United States. Some of the factors responsible for attracting this amazing diversity are Point Reyes' proximity to the Pacific Flyway along the Pacific Ocean, its diverse habitats, and the shape of the peninsula which acts as a geographic magnet. Join our keynote speaker Julie Zickefoose, and naturalist Jules Evens for a walk to explore birds and habitats of the area. We will visit wetlands, forests, grasslands and coastal habitats to identify and count as many birds as possible.
Event Location: Grasslands, woodlands, and coastal habitats of Point Reyes National Seashore
Target species: Birds of grasslands, woodlands, and coastal areas.
Youth Nature Journaling
with Keynote Speaker Julie Zickefoose
Sunday, April 30, 2017 | 11:15 am – 12:45 pm | Youth & Family Programming - Ages 12-18
Guides: Julie Zickefoose
Ticket Price: $40 | Limited to 15 participants
Following our live bird presentation, join birder and artist Julie Zickefoose for a special class on nature journalling for youth ages 12-18. This is a family event where your kids will learn about nature and nature journaling. Learning how to listen and observe in nature enhances ones overall experience in nature. Bring a notebook or drawing pad and pencils along for the walk. We will explore nearby areas with flowers, plants, and birds to draw and write about.
Children must be accompanied by an adult. Please limit to one parent attending per family group so that we can accommodate as many kids on the walk as possible.
Event location: Point Reyes National Seashore


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Monday, March 9, 2009
7 comments:
- Anonymous3/10/09, 12:01 PM
Manda -
I LOVE avocados too. YUMMY! And to be honest with you... I don't think I've really ever figured out how many calories in one. I might fudge it a bit on my food diary.
Oh well. something about good fats, right??
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From the merchant: Draw beautiful women for anyone who loves fantasy!
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Five-panel museum 81"x39" print ($600 value).
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Visit all the great buildings on Temple Square; Tabernacle that was built in 1867, Visitors Center, Genealogy Library, Church Museum, and the Joseph Smith Memorial Building which was originally built ...
Beginning at a designated starting point, groups of two, four, or six use smartphones to explore the city, searching for hidden objects
Tour goers witness firsthand the process of creating and distilling various liquors
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Racing against the clock, players take on three quests that require finding checkpoints, seizing clues, and solving a final puzzle
The digital game requires a smartphone and takes you on a tour of the sights
Visit all the great buildings on Temple Square; Tabernacle that was built in 1867, Visitors Center, Genealogy , Church Museum, and the Joseph Smith Memorial Building which was originally built as a ho...
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An Inventory of the Historical Monuments in Dorset, Volume 1, West
Hooke 52 HOOKE (C.d.) (O.S. 6 in. (a)XXIX, N.E. (b)XXX, N.W.) Hooke is a parish 4 m. S.E. of Beaminster. The church and Hooke Court ... paterae. Hooke, Parish...
View resultA History of the County of Oxford: Volume 10, Banbury Hundred
An account of the ten parishes of Banbury hundred, including the town of Banbury itself. Victoria County History - Oxfordshire Colvin, Christina Cooper, Janet Cooper, N H Harvey, P D A Hollings, Marjory Hook, Judith
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Journal Article
Deliberate Introductions of Species: Research Needs: Benefits can be reaped, but risks are high
John J. Ewel, Dennis J. O'Dowd, Joy Bergelson, Curtis C. Daehler, Carla M. D'Antonio, Luis Diego Gómez, Doria R. Gordon, Richard J. Hobbs, Alan Holt, Keith R. Hopper, Colin E. Hughes, Marcy LaHart, Roger R. B. Leakey, William G. Lee, Lloyd L. Loope, David H. Lorence, Svata M. Louda, Ariel E. Lugo, Peter B. McEvoy, David M. Richardson and Peter M. Vitousek
Vol. 49, No. 8 (August 1999), pp. 619-630
Published by: Oxford University Press on behalf of the American Institute of Biological Sciences
Stable URL: http://www.jstor.org/stable/10.1525/bisi.19188.8.131.529
Page Count: 12
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Topics: Species, Introduced species, Invasive species, Pests, Ecosystems, Genetic hybridization, Humans, Economic benefits, Plants, Genetically modified organisms
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