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Monday, November 30, 2009
Book Review: Training for Warriors
by Martin Rooney
published March 2008
320 pages
Training for Warriors: The Ultimate Mixed Martial Arts Workout is a book on, what else, strength and conditioning training for MMA. The author, Martin Rooney, owns and operates the Parisi Speed School in Fairlawn, NJ, which has schools nationwide.
The book is divided in three parts. They're covered one by one below.
Part I - Mixed Martial Arts - serves as an introduction to the book and to mixed martial arts (MMA) in general.
This section is fairly short - 26 pages, many of which are pictures of MMA athletes. Ironically, although this book is new, these pictures feature many fighters in their IFL (International Fight League) team jerseys. The IFL folded in the past year and a half, shortly after the book came out. So it seems oddly dated for such a new book.
The section gives a brief overview of the evolution of MMA, with the usual story arc - grapplers beat strikers, then wrestlers pound grapplers, then everyone become well-rounded. It also includes MMA 101 - pictures and brief descriptions of MMA positions and techniques. If you don't know the mount from the guard, or a hook from a jab, this is where to start. The best part is that it's all mixed up - strikes, positions, and submissions are all mixed together with no easily evident sorting criteria. That helps drive home the idea that it's all aspects of one sport, not "striking" versus "grappling." The book doesn't provide any instruction in the technical/skill aspects of MMA, however. It's purely a book on strength and conditioning, as well as nutrition and some fight-related topics like cutting weight and injuries. Don't pick up this book expecting to learn technical aspects of the sport.
Part II - Warrior Anatomy - is the meat of the book.
It contains 13 chapters. The first, The Warrior Mind, just focuses on the mental traits a good MMA fighter will need. It's filled with inspirational quotes, but it's mostly just a list of traits.
The next 12 chapters all focus on specific aspects of MMA conditioning. It starts with the Warrior Warm-up - which is a long circuit of mobility drills and bodyweight exercises - and works bodypart by bodypart across the whole body.
Each of the exercises features a picture or series of pictures demonstrating its execution, as well as a short but sufficient series of instructions on proper form. While the exercises lack cues to help you execute them properly, the combination of the pictures and text is quite good.
The exercises are largely compound exercises, and place a heavy emphasis on standing exercises. You won't see a lot of seated presses or machine work. Just barbells, dumbbells, cables, sandbags, and plates. Apparatuses like a 45-degree back extension and glute-ham raise are used as well; so are plyo boxes for jumping.
There is also an impressive amount of partner drills - partner situps, partner puships, partner squats, partner bridges, and so on. If you've done a lot of judo or Japanese-style MMA training these will be familiar to you. If not, they are an interesting addition to group classes!
The various weigh-plate exercises are also interesting - it's often overlooked how good of a workout you can get with just a 25 or 45 pound plate gripped in your hands. This book makes good use of these kinds of exercises.
The "Warrior Heart and Lung Training" section is also very good. Rather than a "cardio" section, it's a mix of high-intensity cardiovascular exercise, heart-pumping drills (sledgehammer swings on a tire, ladder agility drills), sled dragging and sled pushing, and a 12-part barbell complex which (rather unusually!) includes bench-based lifts. The author refers to this as "hurricane training" and mixes fast treadmill sprints with drills, sparring, lifting, dragging, and pushing to make for some very tough-sounding workouts. They focus on using a heart-rate monitor so you can check both your intensity and how long it takes you to recover.
One interesting thing: you won't find any back squats in the book. Front squats, even zercher squats, but no back squats. Back squats are generally a staple of training, so it was a little unusual to see it missing. But then again, very few of the lifts included require a rack, so it doesn't seem like an oversight, just an omission.
The body-part division also results in some odd categorizations. For example, tire flips are listed in "Warrior Arm and Hand Training." Your arms will get a workout flipping a tire, but try it with tired legs or a sore back and you'll see how full-body they really are. Same with the Sandbag Lift and Carry (also in the same section) or the "decreased finger chinup." That's a chinup with less than a full hand, even down to one finger per hand. It makes the back section, but towel and gi pullups make the hand section. It's not that these are bad choices, it just goes to show you that categorizing exercises by their body part can result in some weird hairsplitting. It might have been better to double-list them, with a full description under the prime movers (the back muscles for chinups and pullups) and a pointer to the exercise under the related body parts.
The section closes out with 23 stretches/flexibility movements to do after each workout. Well, it says to do them after every workout, but the actual workouts (see below) break them up a little more. They are a combination of classic stretches aimed at improving your flexibility, done post-workout to avoid interfering with your strength and conditioning work.
Part III - Warrior Programs - deals with nutrition, weight cutting, injuries, and the workouts themselves.
The nutrition section is well done. There is a solid emphasis on whole, nutritious foods with some side help from supplementation. Meal plans are provided, along with a lot of selections so you can grab-and-go a meal plan yet still customize it based on your personal preferences. These include diets for 2000, 3000, and 4000 calories. The whole nutrition section, while short (16 pages) and chart-filled, is well written and solid. It's not the end-all be-all of MMA nutrition but it's an excellent basis from which to proceed.
Similarly, the weight cutting and injury chapters are basic but solid information. If you've never cut weight, this is a good overview...and it comes with the important advice to try cutting before you need to. That's always important. Don't make your first weight cut just before your competition . . . try it out and see if it works for you, and what negative effects it has on your body and your performance (if any). Similarly, the injury advice covers how to train around injuries - do what you can, don't worry about what you can't. It has anecdotes of injured fighters training, and it's not train-through-pain macho bs, either. It's "broken foot so more ground training and biking instead of running" kind of stuff. Nice, because pre-competition you can't slack off but you must heal.
The workouts are tucked right at the end of the book. This is the only real layout problem with the book - you'll need a LOT of page-flipping if you want to use them right out of the manual. You'll need to flip to the proper section for each exercise, then back to see how many sets and reps. Each of the weeks has an upper-body focused day, a lower-body focused day, and two "hurricane" sessions. This is in addition to your MMA training, and advice is included on handling twice-a-day sessions (say, lifting and MMA, or a hurricane and MMA). The workouts are complete, from warmup to post-workout stretching. Most of the exercises are done in the 3 x 6 or 4 x 8 rep range, but they can vary from timed sets for more endurance-focused exercises or lower reps for strength-focused ones or power focused (such as 5 x 2 for box jumps). Again, the workouts are complete, interesting, and well-balanced. If you follow them you'll get a full-body workout, plenty of intense cardiovascular training, and movement and flexibility training as well.
Additionally, the author has a Youtube channel with lots of "TFW" ("Training for Warriors") videos. They aren't linked directly to the book, but rather expand on the idea. Martin Rooney was also recently interviewed by T-Muscle.
Content: 5 out of 5. Covers the subject thoroughly although not exhaustively.
Presentation: 5 out of 5. Excellent pictures, exercise pictures are helpful and accurate, easy to read. Not a lot of cruft.
Overall: If you're training MMA, this book is worth the read. It's got a lot of material you can use, and it's centered specifically on the demands of fighting. If not, it's still a good read and you can mine some good ideas for it. If you're looking for generic fitness, this is going to be tough - it's built on the premise you are looking for fight-specific strength and endurance and nothing else is covered.
If I have one personal objection, it's to something typical of MMA training books - the idea of the MMA fighter as a "warrior." I just can't wrap my head around me being a warrior, just because I compete in a combat sport. A Marine, a soldier...they are warriors. We're athletes. I'm amateur and the guys featured in this book are pros, and a wide gulf exists between us. But it's a matter of degree not kind. I just can't equate myself to a warrior, a gladiator, a soldier - and I can't equate the pros to them, either. We're not fighting to the death, or for a cause, but for success or failure in a sport. But this semantic argument doesn't detract from the value of the book. It's really good stuff.
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Restart router and done. No fuss. If anything, Comcast made IPv6 easier than Apple did. Which is something else I noticed — Chrome seems to prefer IPv6 over IPv4 and Safari is the opposite.

subset: commoncrawl


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Something rare happened on July 15th, 2006: but unlike other occurences that happen once every 30 years, this one went largely unnoticed.
posted by Ying Yang Mafia to baseball at 10:19 AM - 53 comments
I have a very basic knowledge of baseball. What exactly are the conditions required for a save to be a save (or a blown save for that matter)?
posted by apoch at 10:23 AM on July 16
(the official definition) A relief pitcher is in a Save Situation when upon entering the game with his club leading, he has the opportunity to be the finishing pitcher (and is not the winning pitcher of record at the time), and meets any one of the three following conditions:
posted by grum@work at 10:29 AM on July 16
I was watching the painful implosion of Rockies' closer Brian Fuentes as he did his part against the Reds. He gave up a walk and two hit batters before a Baltimore chop ended the game. Ouch.
posted by BlueCarp at 11:58 AM on July 16
I find this fact cool and unusual.
posted by WeedyMcSmokey at 12:29 PM on July 16
Thanks grum, that explains a lot
posted by apoch at 12:47 PM on July 16
Nice post, Ying Yimo and thanks to Grum too, for giving me a useless fact I'll never recite or forget.
posted by Mr Bismarck at 12:56 PM on July 16
For crying out loud,I new this when I was ten years and I'm now 75. Some people should learn the game if they are going to play or watch.
posted by dplay987 at 01:18 PM on July 16
For crying out loud,I new this when I was ten years and I'm now 75. Some people should learn the game if they are going to play or watch. Some people can watch & enjoy a baseball game without knowing ALL the rules and regs. Others are not American,, living in the States, etc, who have no rhyme nor reason to know the rules. Then there is me, who even with Grums explanation is confussed about what is/isnt a saved game for a pitcher.
posted by Folkways at 01:33 PM on July 16
dplay, I am going to put you in the catagory of grumpy old man.
posted by scuubie at 01:34 PM on July 16
If the tying run is on deck, in the ninth,and your team wins the game, you get a save.There is more to it than that, but that is a general rule.
posted by scuubie at 01:38 PM on July 16
For crying out loud,I new this when I was ten years and I'm now 75. Some people should learn the game if they are going to play or watch. I knew how to spell "knew" when I was 10, I still do and I'm not 75. Yeah, I just sassed my elders. That's right.
posted by jerseygirl at 02:26 PM on July 16
Here is one for dplay. In college I went one for one and had five RBI's. Can you figure this one?
posted by mustang71 at 02:47 PM on July 16
well Iam glad ryan dumpster wasn't one of those pitchers to have a blown save cubs won 9-3
posted by luther70 at 03:01 PM on July 16
Mustang ,a walk with bases loaded for an rbi and a grand slam?
posted by sgtcookzane at 03:41 PM on July 16
Wow, two unlikely occurences in one day. No saves and the Cubs won.
posted by CB900 at 04:11 PM on July 16
>Mustang ,a walk with bases loaded for an rbi and a grand slam? Or a sacrifice fly, too.
posted by Philfromhavelock at 04:27 PM on July 16
I still don't understand what a save is. Can you explain it in cricketing terms?
posted by squealy at 05:58 PM on July 16
As someone who has had Francisco Cordero, Jason Isringhausen, David Weathers, Todd Coffey, and Bob Wickham on my fantasy roster at one time or another this season, I can honestly say that I am surprised that this is not a weekly occurrence.
posted by mjkredliner at 07:27 PM on July 16
If you knew what a save was when you were 10 that would have been 1941. Saves have been around only since 1969
posted by GOD at 07:31 PM on July 16
GOD speaks the truth.
posted by Ufez Jones at 07:37 PM on July 16
Maybe dp987 is 75 in dog years
posted by 2bnamedl8r at 07:51 PM on July 16
Thanks Jeebus!
posted by jerseygirl at 07:58 PM on July 16
Is GOD the official fact checker/voice of reason? That would be hilarious.
posted by igottheblues at 08:01 PM on July 16
Well GOD has only taken time out of his insanly busy day to grace spofi with his insight twice, but both times he (she?) (it?) has been right on the money.
posted by Ying Yang Mafia at 08:10 PM on July 16
I thought baseball was suspended in 1941 do to the war? Grum, I thought taht was a very good explanation. I worked in baseball and I now have a better understanding of a save. Hey dp987, maybe while you were learning about the save at ten he was learning something else. Like manners If God is the offcial fact checker could you please have him check on that Cubs win.
posted by CB900 at 08:13 PM on July 16
Nice God. Good post. I am just glad my Phillies were on the right end of a 14-6 score. Speaking of Cubs, anyone see the three homers against 'em in the 6th inning sunday? Two grannies and a solo shot, didn't realise there were fans more depressed than Philly fans. At least we throw batteries and not just harmless garbage onto the field.
posted by GoBirds at 08:22 PM on July 16
GOD's comment comes on a thread about saves. Coincidence?
posted by Bishop at 10:48 PM on July 16
Hmmm...God...goddam...God...goddam...God...goddam...hmmm. Anyone else ever notice you never see them together at the same time? Sort of like that whole Clark Kent/Superman thing....except different gender....hmmm.....
posted by commander cody at 11:12 PM on July 16
Some people should learn the game if they are going to play or watch. Yes, and some should shut their yap before their dentures fly across the room and skitter under someone's chair or down an air conditioning vent. Way to begin your SportsFilter career as a total tool.
posted by The_Black_Hand at 04:37 AM on July 17
Hey dplay987, I'm just starting to get into baseball. I'm not a lifelong fan. Since I am going to watch, I thought this was a perfect opportunity to learn a little bit more about the game. I'll go download the rulebook from MLB.com and have it memorized before I grace another baseball thread or look at another score.
posted by apoch at 04:42 AM on July 17
Yes, and some should shut their yap before their dentures fly across the room and skitter under someone's chair or down an air conditioning vent. You had me at "shut their yap."
posted by jerseygirl at 07:19 AM on July 17
When was the last time the save rule was changed? Anyone know? I was talking about this over the weekend, that closers used to be a lot tougher. As a kid, I recall Sparky Lyle, Goose Gossage or Bruce Sutter pitching 2 to 3 innings to get a save. And getting more than 20 saves in a season was considered exceptional. Was it a rule change that caused the ascendance of the one inning closer and the 45 save season, or was it just a move to more specialized bullpen?
posted by psmealey at 09:30 AM on July 17
I'm sure dplay can tell you, smealey. Or, failing that, you can ask GOD.
posted by Mr Bismarck at 09:38 AM on July 17
From 1970 to 1974, saves were awarded according to a somewhat different rule: a save was credited to a relief pitcher who entered the game with his team in the lead if he held the lead the remainder of the game, provided he was not credited with the victory. A pitcher could be credited with the save even if he had not finished the game, provided he had been removed either for a pinch hitter or a pinch runner. When more than one pitcher was in a position to qualify for a save, the official scorer had to judge which of them had been most effective and award the save to him. from here.
posted by goddam at 10:24 AM on July 17
apoch You feel free to ask any questions you want, that's how you learn. I used to work for a MLB team and every time there is a baseball thread I learn something new from grum. He is an encyclopedia of baseball knowledge. As for dplay, well just try and understand, hes old.
posted by CB900 at 11:54 AM on July 17
posted by sgtcookzane at 12:22 PM on July 17
That's one of the many beautiful aspects about baseball; it is the most subtle of games,with many nuanced aspects.I have been a player and a fan for over 50 years and there is still a lot to learn!
posted by sickleguy at 02:58 PM on July 17
He is an encyclopedia of baseball knowledge To be honest, I knew the answer to the question, but I had a hard time articulating it (especially the last rule) so I google'd the definition and swiped it from ESPN's site. The (from the official definition) should have been a link to the location I acquired the information, as I don't want to be considered someone who doesn't cite sources.
posted by grum@work at 04:17 PM on July 17
Understanding the rules can be difficult for anyone. I've been a baseball fan for 50 years and I still stumble over the infield fly rule. In hockey I've explained icing to my wife a dozen or more times and she still doesn't understand it and she has a Masters degree. The point is though that's what umps are for and I don't let it interfer with enjoying the game.
posted by commander cody at 04:39 PM on July 17
He can still learn from you grum. That I will not take back.
posted by CB900 at 05:28 PM on July 17
God gave us 10 simple commandments for life and half of us don't know all of them, and dad wants us to have the MLB save rule down pat before we comment on a thread. If he continues God, lay the smackdown on him in the form of a fender-bender or a sprained ankle. That'll learn him.
posted by Bishop at 05:49 PM on July 17
I pick fender-bender. If he throws a shoe or breaks a leg, we'll have to debate praying for him. In hockey I've explained icing to my wife a dozen or more times and she still doesn't understand it and she has a Masters degree. As a kid I thought icing was when the players turned hard to stop and threw up a load of snow. In my defense, players do do that when touching up.
posted by yerfatma at 05:56 PM on July 17
A fender-bender may involve an NFL QB without a helmet. That would open a whole other bag of cats. So how about a bad rash on a hot day in a place he can't reach.
posted by CB900 at 06:18 PM on July 17
Icing, infield fly, offside. The Holy Trinity. Only theologians need apply.
posted by owlhouse at 07:43 PM on July 17
Icing, infield fly, offside. The Holy Trinity. Only theologians need apply. Amen
posted by commander cody at 08:47 PM on July 17
Bit tricky there: icing is actually a type of offsides. Although I've no idea what would happen if you iced the puck with runners on first and second.
posted by DrJohnEvans at 09:30 PM on July 17
Bit tricky there: icing is actually a type of offsides. Although I've no idea what would happen if you iced the puck with runners on first and second. Penalty kick?
posted by commander cody at 09:38 PM on July 17
Two free throws and a loss of down.
posted by CB900 at 11:09 PM on July 17
And a yellow card, depending on the ref.
posted by The_Black_Hand at 04:44 AM on July 18
Penalty homerun.
posted by wingnut4life at 06:42 AM on July 18
Thats only if its in the neutral zone wingnut. Or is that the DMZ?
posted by CB900 at 09:09 AM on July 18
Both benches warned and the utility infielders each get time in the penalty box.
posted by jerseygirl at 09:49 AM on July 18


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Scosche GlosSee iPhone 5 case review
The Scosche GlosSee is a colourful, soft case for the Apple iPhone 5.
Colour-wise, our sample of the Scosche GlosSee iPhone 5 case – a translucent lime-green model – divided opinion; we loved its vibrancy, but many colleagues felt it ruined the 'Appleness' of the iPhone 5. Other hues are available, fortunately (such as pink), and this soft iPhone 5 cover wins style points for its sleek profile, which lets you enjoy the contours of the phone while protecting its back.
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Griffin Survivor iPhone 5 case review
The Scosche GlosSee is a soft, lightweight and slimline case for the Apple iPhone 5. It's easy to put the case on the iPhone 5, and doesn't disguise the phone's slender contours. Some may be put off by the more lurid colour options available, however, and its Achilles' heel is the sleep button: you have to press much harder than normal to make the iPhone 5 sleep or wake up.


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Sydney Stone
Sydney Stone is a Senior Academic Advisor in the College Advising & Student Services Office (CASS). Her primary responsibilities include advising undergraduate students in Dance, Theatre, Visual Art, and Art History throughout their academic career, and leading summer orientation advising sessions. She received a Bachelor's degree in Political Science, Spanish, and International Studies from Kansas State University and a Master's Degree in Latin American Studies from KU. She has been with the College Advising & Student Services Office since May 2013.


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Airman Edward Saylor didn't expect to come back alive when his B-25 set off for the first U.S. bomb attack on Japan during World War II.
Saylor and the other 79 "Doolittle's Raiders" were forced to take off in rainy, windy conditions significantly further from Japan than planned, straining their fuel capacity. None of the 16 planes' pilots had ever taken off from an aircraft carrier before.
"Some of the group thought they'd make it," Saylor said. "But the odds were so bad."
Saylor and two other raiders, Maj. Thomas Griffin and Staff Sgt. David Thatcher _ all in their 90s now _ recalled their daring mission and its leader, Lt. Col. Jimmy Doolittle, at a commemoration Saturday aboard the USS Hornet in Alameda, across the bay from San Francisco.
Doolittle's mission has been credited with boosting American morale following the Japanese attack on Pearl Harbor. But it did not come without a price.
Three raiders were killed while trying to land in China. Eight were captured by the Japanese, of which three were executed and a fourth died of disease in prison.
The Japanese also killed Chinese villagers suspected of helping many of the airmen escape.
Griffin recalled ditching his plane when it ran out of fuel after the raid and parachuting to the ground in darkness.
"I got out of my airplane by jumping real fast," he said. "It was a long, strange journey to the land down below."
Griffin landed in a tree and clung to it until daybreak.
Saturday's event was held in conjunction with the 70th anniversary of the raiders' April 18, 1942 mission. It also included: Doolittle's granddaughter, Jonna Doolittle Hoppes; two seamen aboard the carrier the raiders left from, the USS Hornet CV-8, Lt. Cmdr. Richard Nowatzki and Lt. j.g. Oral Moore; and a Chinese official who as a teenager helped rescue the raiders, Lt. Col. Chu Chen.
The American airmen remembered Doolittle as a great planner who knew his aircraft and fought alongside them.
Hoppes said her grandfather, who was born in Alameda and died in 1993, was very proud of the men on the mission.
"I grew up with 79 uncles in addition to the ones I really had," she said. "He was just very proud of how they turned out."


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A New Year, a New Outlook, a Lean Focus and Vision
We all do it, every year at this time—we begin to think about repenting our holiday overindulgences and aspire to refocus on what we attempted to accomplish last year at this time. It always starts with goals to exercise more, eat healthier, spend less, and be a better spouse, mom, sister, or friend.
Yes, this year is no different, except for this addition: to incorporate a lean philosophy, lean culture, and lean technology into the workplace—and not just as a weekly or monthly reminder, but rather to live it daily. I will make a resolution to communicate, support, and reinforce a lean philosophy, and through my actions and encouragement of others to exercise a lean culture, and empower others to utilize our technology to implement lean practices. We will create opportunities where staff can openly comment on processes, and contribute suggestions and solutions for continuous improvement.
We will discuss and set a company vision, and then define a mission on how to accomplish that vision. We will establish objectives and priorities with target goals of lean application through specific tasks set to a rigorous schedule and measure our accomplishments. We will create a feedback loop so that we may evaluate, analyze, and adjust our efforts accordingly.
We will start now. We will describe our current work model—what works, what doesn't work. By identifying what can be improved, we can develop a strategy or mission of incremental improvement. First, we must educate our staff about a lean philosophy. Only when they understand this philosophy can we expect them to see our world in a different light, and to think differently about the work they do. Only when they begin to think differently can they begin to act differently, and then we can practice a lean culture. Only when we are able to practice a lean culture can we expect our staff to use technology in a lean way, making the most of the capacities of lean technologies.
1. Educate
2. Set vision
3. Describe mission
4. Establish strategy deployment
5. Identify target milestones and measurable successes
6. Evaluate and analyze measurements, assess achievements
7. Identify new goals and periodic milestone checkpoints for continuous improvement
Okay … ready, set, go. Go ready and energized for a new year of success and prosperity.


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This Grant is offered by the Research School of Physics and Engineering in the ANU College of Science. The Grant will aid students who are experiencing special difficulties and require financial assistance to continue and/or to complete their studies.
Field of study
The Grant shall be available to an applicant who:
- is an international or domestic student;
- is experiencing special difficulties and require financial assistance to continue and/or to complete their studies. Such cases as, but not exclusively related to, mental illness, disability, extended sickness or family issues are examples of those that may qualify for assistance; and,
- is enrolled in either an undergraduate or postgraduate program offered by the Research School of Physics and Engineering, such as Honours program in Physics, Bachelor of Philosophy (majoring in Physics), Bachelor of Science (majoring in Physics), Master of Nuclear Science, Master of Photonics, Master of Philosophy (specialising in Physics) and Doctor of Philosophy (specialising in Physics).
Selection basis
A Selection Committee will make a recommendation for this Grant based on application and supporting documentation of applicants. The Committee may divide the Grant between a number of applicants.
How to apply
Applications should be submitted to the RSPE Student Office via firstname.lastname@example.com


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Halloween Candy Cookie Bars
What do you do when you've got mountains of chocolate candy bars sitting around? Make cookies, of course! After I pried some candy from my children's hands this afternoon, I chopped it up and used it in my Thick and Chewy M&M Cookie Bars recipe. Actually they were very willing to share and thought it would be fun to put their candy into the cookie bars. So now...we've got candy and cookies. :)
Recipe Here
Recipe Here


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Happy birthday, Blake Lively! As the actress turns 30 today, we can't help but have the overwhelming feeling that we need a Blake-type BFF in our lives. After all, there's a reason Taylor Swift counts her as one of her ride-or-die squad members.
In honor of Lively's birthday, here are five reasons why the Age of Adaline star is the ultimate best friend — and we love her for it.
She's supportive: There's not much the ladies — and real life BFFs — from The Sisterhood of the Traveling Pants won't do for each other. If Alexis Bledel, America Ferrera, or Amber Tamblyn have something going on, Blake will be there. Like when Tamblyn made her directorial debut with Paint It Black, the Gossip Girl alum was obviously on hand.
Pretty much any chance she gets, Blake wants to lift her besties up around her. Before "women supporting women" was cool, Lively was all about it.
She's loyal: If you need Lively by your side, she'll be there. Mere days after giving birth (three, to be exact) the actress attended her assistant's wedding.
"Most beautiful bride on the planet. And the best friend I could ask for … Thank you for being EVERYTHING. I love you," Blake captioned a photo.
She bakes: There's many reasons Blake Lively stole Ryan Reynolds's heart (have you seen her?), but one reason is because of her skills in the kitchen. Don't take our word for it — take Ryan's.
"Oh, she's quite a baker. There's nothing she can't cook, that's sort of the problem… Aren't actors supposed to be out causing massive amounts of bad press and trouble?" he told E! "But this girl's in a kitchen all day, baking our crew on our movie everything you can imagine. I mean she had soufflés coming! What's weird is she would live 30 minutes away but when she brought stuff it was still warm. I think there's an Easy Bake Oven in her car."
We'll take one of everything, Blake!
That closet: We're hoping that access to Blake's wardrobe falls under bestie privileges. The L'Oréal spokesmodel's middle name might as well be "couture" — she has the top designers in the world on speed dial. We'll take this…
Or this…
This'll do, too.
She uses her celebrity for good: We all need friends who make us want to be better, right? Considering the mother of two uses her free time to try and crack down on child pornography, we think that falls into this category.
Over the past year, Lively has been working with the Child Rescue Coalition on promoting technology that flags the IP addresses of people who share and download sexually explicit images of minors. Variety honored the actress for her work in its Power of Women issue.
"There are millions of files all over the world being traded every single day of child pornography," Lively explained. "It's so disturbing. A lot of these people are fathers. … If you proactively find these predators, you can save so many children."
Yep, Blake is definitely #bestiegoals.
Read more from Yahoo Celebrity:


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We are buzzing with excitement. Yesterday's concert was a great show, and the signing after just put the cherry on the cake. We were all tired of course, but a good night's rest lay ahead of us.
We wake up, sunlight pouring through our curtains. Down the elevator. Through the lobby. Inside the lounge, you get the idea. Awaiting us, a buffet laid with breakfast-ness (if that even is a word) for everyone. Sausages, eggs, bacon, we all knew the drill. But bhatura, steamed dim sum and spicy bean masala we weren't quite sure of. We avoided the extremities.
After our delightful meal, we had a surprise ahead of us. We didn't know (well, it was a surprise), that we were in fact going to a TOY FACTORY. Wait, no.
Toys in their Billions. Ok Millions. Well, thousands. Not even thousands, I guess. But hundreds of toys, from over 50 different countries. 50! All different shapes, sizes, weirdness. Ok not weirdness. All right. Some toys were downright weird. A devil version of our beloved Felix the cat. A carousel version of our also-beloved mickey the mouse. Oh, and also a huge full-size statue of darth maul from star wars.
There was also some really cool stuff. A wooden statue of tin-tin (popular among Libera members). A full collection of matchbox cars. Even the first toy from 1840! It was spectacular, and we even got free posters, which will ensure a spot on our bedroom walls.
After, we paid a visit to the famous raffles hotel. We walked through the shopping area, and even had a couple of picture moments by the fountain and front entrance. It was really cool, the design of the building and things. There were loads of special designer shops too, but of course, very expensive.
After lunch, we returned to our hotel. We watched a film to pass the time, and then we had to prepare for our second concert!
We were really excited after our first performance, and were all geared-up and ready to go give another good performance. We really like the Esplanade theatre, and the architecture is REALLY cool. All the buildings in Singapore are really cool though. Oh well.
Unfortunately, this is the end. But of course, we are never far away. See you soon!


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Bracelet set with pavé diamonds, in white gold
The Maison Boucheron is also renowned for the quality of the diamonds used in its creations.
Delicately adorning the wrist, the Serpent Bohème link bracelet is highlighted by the full diamond paved body. The suppleness of the bracelet is attained thanks to the work of the gold jewelers who use their skill to sculpt the links.
The Serpent Bohème link bracelet reflets the savoir-faire specific to the Maison Boucheron.
One of the most famous jewelry auctions in the world was held in 1887, at the Louvre. The auction of the French Crown Jewels was referred to at that time as "the sale of the century". Frédéric Boucheron, the only Frenchman amongst the attendance of the world's most important jewelers, managed to acquire 31 diamonds and among them the celebrated Mazarin diamonds weighing respectively 18 and 16 carats, along with one of Empress Eugénie's most beautiful jewels, for which the auction stakes skyrocketed. When word was out that Frédéric Boucheron had bought this sumptuous stone, the whole of Paris wondered who had given the acquisition order. It turned out that Frédéric had acquired it for himself so as to set it on a ring for his wife, Gabrielle, as a pledge of his eternal love. Ever since, Boucheron has been the jeweler of love and tradition has it that the most passionate of men go to the Maison to choose an engagement ring.Discover all of the Boucheron moments
Bracelet set with pavé diamonds, in white gold
Hide the price
816 round diamonds 11,22 carats
White gold 750/1000 35,66 g
Ref.: JBT00508M


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VOICE, a performance art movie from Sylvia Toy on Vimeo.
As bipolar Psyche Lyssa Echo Smith enters therapy so her estranged husband will come back home, her psychoses begin traveling in outer space. By award-winning African-American filmmaker Sylvia Toy. Selected for HearteartH, Berlin (2016), International Video Art Exchange Program, Marrakech (2016) and Chemcraft Exhibit, CM Projects, London (2015).


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Ellen M. Strzelecki
Ben Hubbard of the Plantation Agricultural Museum and Mike Lewis of the Central Arkansas Living Historians give a Civil War re-enactment July 12 to the attendees of the Cabot Gymnastics Academy summer camp. Topics included the reason for the war, the differences between the Union and Confederate soldiers and how their uniforms and how economic class impacted both armies. Participants were able to view and hold period-correct pistols, as well as a muzzle l0ader and learned how each played a role in the war as well as to view an army camp.


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Ocean View Rooms
Designed with comfort in mind, the resorts' 18 warm and welcoming Ocean View Rooms feature picturesque views of the resorts gardens as well as ocean views. Contemporary and modern, guest rooms offer stylish and inviting indoor and outdoor living areas. Six of the Ocean View Rooms interconnet with an Island Family Suite, prefect for large families and groups.
- Private deck with views of the Ocean
- Approximately 50 metres from the waterfront
- Spacious bathroom with relaxing rain forest showerhead and dual vanity
- Bedding configuration: Your choice of 1 king bed or 2 king single beds
- 6 rooms interconnect with an Island Family Suite and can sleep a total of 6 people
- Room type currently under renovation & image layout subject to change
- WiFi
- Air Conditioning
- Flat Screen Television
- In-room safe
- Mini bar


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While cleaning up the yard before the onset of winter, I noticed this amazing beauty of a heart hanging off of my garage. The paper wasps had been busy over the summer to create a love note from God of how important community is. What an awesome lesson of how important each individual is in this creation and of what can be accomplished when we are of one mind and one accord. We are more powerful than we think and we are more awesome than we could have imagined us to be. As a community under God letting the Holy Spirit lead and guide us with the mind of Christ we can accomplish the impossible. Just like the wasps that made this nest in the shape of a heart. Let love reign.
You are awesome!
Until next time,
When you see a piece of art that resonates with you deep within your soul then click on the link above to make your purchase. Thank you for your support!
Copyright 2017 Photos by Tonya * Time Made Beautiful


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Singapore – Grades are an important deciding factor on what many students will go on to do, both in and out of schooling. But in certain subjects, often those with a more mathematical core, many students find that their work doesn't match up to their potential. In such cases, a student's full potential can be unlocked through the use of a qualified tutor. Bright Physics has recently announced that they have new physics tutors who are trained to help motivate, encourage, and teach Singapore students. Physics tutors from Bright Physics are experienced, and provide the knowledge and experience needed for students to ace their physics exams.
Bright Physics understands that motivated students can produce astounding results, and focuses on motivating each of their students to do their best, both in exams and in everyday life. Tutors with Bright Physics inspire their students with motivational stories and anecdotes, which help studying feel less stressful and go by faster. Tutors are hired based on their intellectual credentials and degrees, but also based on their ability to form positive relationships with all of their students so that their teachings will have the maximum impact. Thanks to their commitment to building these relationships between students and their teachers, Bright Physics sees many referrals from parents and other students.
While Bright Physics offers one on one tutoring sessions for those who prefer, their most popular tutoring sessions are done in small groups for Sec 3-5 Physics, taught by Ms. Rowena, who has more than 10 years of experience helping students find their motivation. Ms. Rowena is known for her exciting and energetic lessons that engage her students, and her stimulating questions that set the minds of her students towards understanding tough concepts. Unlike other tutors who teach each of their students the same, Ms. Rowena takes the time to identify the limitations of each of her students in order to help them overcome those limitations and achieve a breakthrough. Her teaching style uses clear explanations, topic-by-topic summary, strategies to build on in order to obtain high grades, and a fun and lively atmosphere brimming with relevant games and riddles, all of which her students have attributed towards their improved grades.
"Exam times can be particularly tough on the children," explains Joel Liu, a spokesman for the company. "In our Physics Tuition classes, we provide students with secret and powerful, specially designed notes that can help give them an edge in their exams. We refer to these as our Secret Sauce notes, and they are sure to improve the Physics grades of our students. It doesn't matter if you're flat out failing or if you just want a little guidance in order to achieve A1, it's important that you considering coming to some of our proven classes."
Bright Physics has recently announced their addition of a new physics tutor, Ms. Rowena, who has more than ten years of experience helping students achieve their true potential. Bright Physics sees proven results, thanks to their experienced tutors and their specially designed system of physics notes. The two together have proven a powerful method of motivating students and helping them to achieve their full potential in their physics exams.
About the Company:
Bright Physics
201B Thomson Road Goldhill Centre
SG, Singapore 307637
Media Contact
Company Name: Bright Physics
Contact Person: Joel Liu
Email: firstname.lastname@example.com
Phone: +6596979822
Address:201B Thomson Road Goldhill Centre
City: Singapore
State: SG
Country: Singapore
Website: www.bright-physics.com.sg


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Need to Find a Good Home For Your Chihuahua Dog or Puppy?
Pet Net offers expert help in rehoming Chihuahua dogs and puppies throughout the USA and Canada. If you need help finding your canine companion a good home safely, effectively and permanently, please request our dog rehoming services today!
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Coco the cuddle bug is looking for a loving new home in or near Baltimore MD. She is a 7 year old Chihuahua terrier mix weightiing 35 pounds. Fixed, vaccinated and house trained, Coco needs an adults only home with quiet home-bodies. Please adopt Coco today.Read More
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Bentley is an adorable and very sweet 7 year old male fawn colored Chihuahua mix dog for adoption in Mountain View, CA, near San Jose, Fremont, Oakland and San Francisco. Bentley is very healthy, fixed, up to date on shots, microchipped and house trained. He …Read More
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Taz and Peanut are a very sweet bonded pair of Jack Russell Terrier / Chihuahua mix dogs for adoption in San Jose CA. They are both very quiet and well behaved. Weighing 20 pounds, they have been fixed, are healthy and up to date on their shots. They are both 7 years old and have been together since they were puppies. Their owners love them so much, and are dearly hoping to keep them together.
Taz and peanut will be rehomed with all supplies and veterinary records. Please offer these cute little dogs a loving home today.Read More
Adopt a Chihuahua Dog or Puppy on Pet Net!
Thinking of adopting a Chihuahua dog or puppy? Pet Net helps unite Chihuahua owners who can no longer care for their companions with dog lovers looking to add a wonderful pre-loved Chihuahua to their lives. Find Chihuahua dogs and puppies for adoption by owner throughout the USA and Canada on Pet Net.


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Nov. 8, 2017 Race and whiteness in the American unconscious: A study of contemporary white Americans' internal relationship to the history of U.S. Slavery - NOTE LOCATION
Ryan Parker, LCSW
Private practice, Austin, TX 1.5 CE/CME/CEU/PDs (Clinical)
In 2010, Ryan Parker recorded a thousand minutes of data from interviews with white-identified Americans born and raised in the United States, during which she asked questions designed to elicit participants' internal representations and associations to the history of U.S. slavery. The data contains remarkable examples of participants' use of denial, projection, and disavowal to ward off the anxiety and feelings of guilt and shame aroused by thinking and talking about U.S. slavery. Participants displayed a surprising level of dysregulation over the course of the interviews. Many participants exhibited disorganized and illogical thinking, and many also reported significant somatic symptoms during the course of the interviews such as numb lips, tingling in the extremities, and physical pains. Another notable finding was that a majority of participants had few to no memories of ever talking about slavery with another person. This pervasive interpersonal and collective silence about U.S. slavery among participants helps us wonder about the consequences (societal-level repetition and reenactment) when generations of white racial heirs are left to bear the haunting histories of their culture in isolation. Drawing on the burgeoning psychoanalytic literature on whiteness, race, and racialization, concepts of intergenerational trauma, collective unconscious and memory, and the drive toward repetition imbedded in identifications with the aggressor, this presentation and discussion will provide a fascinating glimpse into American whiteness and the trauma rooted in the construction of its subjects.
Ryan Parker, LCSW is a psychoanalytic psychotherapist in private practice in Austin, TX. She specializes in work with young children, child-parent dyads, parent consultation, couples therapy, and adult psychotherapy. Ryan is a graduate of the Infant Parent Mental Health Post-Graduate Fellowship Program founded by Kristie Brandt and Ed Tronick. Ryan is the current Education Chair of Austin Society for Psychoanalytic Psychology and services as the Education and Training Co-Chair of Division 39's Section IX, Psychoanalysis for Social Responsibility. Ryan is in private practice in Austin, TX.
Learning Objectives: At the end of the presentation, participants will be able to:
· Describe at least two psychological defenses commonly used by white Americans in relationship to the history of U.S. slavery
· Identify at least one example in which use of projective identification is currently occurring on a collective/group level in the United States
Altman, N. (2006). Whiteness. Psychoanalytic Quarterly, 75, 45-72.
Harris, A. (2007b). The house of difference: Enactment, a play in three scenes. In M. Suchet, A. Harris & L. Aron (Eds.), Relational psychoanalysis: Volume 3, new voices (pp. 81-95). Mahwah, NJ: The Analytic Press.
Suchet, M. (2004). A relational encounter with race. Psychoanalytic Dialogues, 14(4), 423-438.


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People who collect ISO images from more than just the FreeBSD Project have been mentioning it would be nice if "FreeBSD" was part of the filenames for a while now.
Ken Smith has committed a change that will add "FreeBSD-" to the beginning of the filenames.
So for example 9.0-RELEASE-amd64-dvd1.iso becomes FreeBSD-9.0-RELEASE-amd64-dvd1.iso
Source: FreeBSD Current Mailinglist


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- This event has passed.
Living History Day at Fort Matanzas National Monument
December 6, 2014 @ 12:00 am
Event Navigation
Nov 2, 2013 – Nov 2, 201310:30 am – 3:30 pm
Authentically clad re-enactors will demonstrate Spanish cannons at this fortress that guarded the southern approach to St. Augustine. Admission is free including the ferry ride to and from Rattlesnake Island.
For additional information, please visit our website or call 904-471-0116.


text: The Apex is Princeton Tec's professional-level headlamp that everybody can use. Cavers, night runners, adventure racers and weekend campers alike love the super-bright, 200-lumen illumination the fully waterproof Apex brings. You've got one Maxbright LED and 4 regulated Ultrabright LEDs so you can choose between a powerful spot beam or a bright flood light. The 4 side LEDs are also available in red or green to suit your needs. An ingenious heatsink in the rear keeps your light burning cooler and longer, and the light is regulated so there is no dimming, it's on until it's off. Though with 5 different modes and burn times of 150 hours, you don't have to worry too much about that.


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I have an RCA voice recorder and wanted to convert the VOC (specifically RCA-VOC) files to something I could use. I found the perfect program on Dave Coffin's page.
1. First install "sox" using synaptic.
2. Then, simply download Dave Coffin's free C program called "devoc.c."
3. You then have to make the devoc program into something you can use. Do this by running the following command:
gcc /path/to/devoc.c
This will spit out a file called "a.out" to the same directory where devoc.c is located.
4. Rename "a.out" to something else, such as "devoc" (no file extension is needed)
5. To run devoc from where it is, change to that directory in terminal and type ./devoc with an option. However, to make running devoc a little easier, move the new devoc file to /usr/bin by typing the following into the terminal:
sudo mv /current/path/to/devoc /usr/bin
6. Now to run devoc, simply open a terminal and type devoc with an option
7. To see a list of options, type the following into the terminal:
8. Finally, run the program with the option you desire, for example, to convert a VOC file to a WAV, type the following:
devoc -w /path/to/file.voc
This will convert the file and put the new WAV file in the same directory as the VOC file. I like soundconverter (available in synaptic) to then convert the WAV file to an MP3.
Sources: Dave Coffin AND Computing.net
Webpage Converter
Windows Conversion Program link


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It is much simpler to just get take-out from any chain restaurant, especially when you do not have much time. But are you aware of the fact that this habit is very bad for your health when you eat at the Chili's, Denny's or at the Cheesecake Factory?
Why is it bad to eat at most food chain restaurants?
1. Antibiotics
The animals that are on the factory-farm do not go out in open fields and sunny fields. The conditions that they are raised in are very disgusting and awful. Due to this kind of conditions, they are more prone to getting sick and this is not in convenience for those who make profit of them. And to prevent the animals to get sick, they use antibiotics. They give the animals a lot of antibiotics, so that they remain semi-healthy for production.
2. GMO's
If there is not a label that says that the burger or fries that you are consuming are GMO-free, it means that this food is packed with ingredients that have been genetically modified. Consuming GMO is related with many reproductive system disorders, allergies and many more conditions. Canola, soy and corn are the most common GMO food. And the restaurants use canola and corn oil to cook the food. Low-quality foods often contain corn as a filler.
3. Farmed Fish
Fish is thought to be a very healthy food compared to other foods, but this is not entirely true for the fish from chain restaurants. The wild fish caught in open sea is much more expensive than the farmed fish that most of the restaurants use. This type of fish contains a lot of pesticides and toxins.
4. Excessive Calories
The whole amount of daily calories is contained in just one dish from a chain restaurant. This is because this food contains a lot of refined carbohydrates, starch, low-quality meat and cheese and sugar. Just one plate can disturb your daily balance of wellness and health. After short enjoying of these meals, you are more likely to feel lethargic at first, and then thirsty and hungry very soon after the meal, mostly due to the fact that there is no nutritional value in these meals and also they are full in sodium content.
So think well before going again in a chain restaurant for family dinner or a date night. It is a better choice to go a restaurant that is locally operated and also locally owned. Most of the time, these local restaurant choose their ingredients more carefully and also they pay attention for the way that the food is prepared. So always choose a restaurant that uses food which is grown locally. This does not mean that you cannot go out for dinner time, but there are much healthier alternatives in choosing a place to eat which is not bad for your health.
Here are the menus of the worst 8 chain restaurant which you should not even consider eating in.
1. Chilli's
There are many food options in Chilli's like fajitas with veggies and grilled chicken, but the quality of the food is questioned. There are 866 calories in the smoked chicken burrito. 870 calories are contained in the apparently healthier meal, the chipotle chicken bowl. And do not even think about eating the classic turkey sandwich, because it has 930 calories.
2. Denny's
Denny's restaurant works until late hours and because of this, it is an often choice for getting a take-out or having dinner there. But the bad thing here is that the food at Denny's contains a lot of calories, sugar and processed ingredients. There are 1,010 calories in just one Slam Burger topped with bacon, eggs and hash browns.
3. PF Chang's
There is also a menu with gluten-free meals for people who ask for it. But on the other hand, their meals contain a very high amount of calories. There are 90 grams of fat, a high amount of sodium –even more than the needed daily amount, and 1,270 calories in their gluten-free coconut curry dish.
4. Waffle House
At the Waffle House the most commonly ordered meal are the waffles. This is very obvious. But the bad thing about these waffles is that they are full with gluten when they are doused in sugary syrup, and also when they are topped with processed meats like sausage and bacon. Not the healthiest breakfast.
5. The Cheesecake Factory
Everyone who has been in the Cheesecake Factory is familiar with their enormous menu choices. But the bad news is, that these numerous meals contain a lot of sugar, cheeses, heavy meats and refined carbs.
6. Cracker Barrel
Cracker Barrel is the most devious of all chain restaurants, when it comes to the information of the allergen and nutrition value of their meals. You can simply enjoy their gravy, biscuits, chicken as long as you do not know what is inside them.
7. TGI Friday's
There are more than 1,000 calories in a chicken salad from TGI Friday's, and their turkey burger has about 960 calories. And these meals are considered as the healthier ones. Think again.
8. Applebees
This restaurant is often the favorite one when it comes to dinning out. But, on the other hand it overfeeds the customers. There are more than 1,000 calories in one appetizer. Their healthier option – the sweet potato fries contains 1,160 calories and by this time you are already full with calories, without even ordering the main meal yet.
So, which is the best choice for going out to dinner?
The better alternative for the dangerous chain restaurants, are the small local restaurants, just like it is better choice to buy groceries at a local store. The food is much healthier and it is also beneficial for the economy and also for our planet to support the local businesses.
Source: www.davidwolfe.com
Other included sources linked in David Wolfe's article:
Dr. Axe
PF Changs
Waffle House
TGI Friday's
Cracker Barrel
David Wolfe
The Cheesecake Factory