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get in touch with lillian
Bass. Sweat. Vibes. Community.
San Francisco's original DJ nightclub Yoga and fitness sessions.
Every week, Exclusively at Temple Nightclub
Instruction by Lillian So and music by DJ Bluz.
All SOfit class sessions are never rehearsed or pre-planned. They are IRL (in real life) experiences.
We run on vibes - the music, the energy, YOU.
Retreat: SOfit in Tulum, Mexico
September 29- October 3, 2017
Join Lillian in Tulum Mexico, for a Retreat in Paradise.
Best Personal Trainer San Francisco


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As my previous post was so long trying to cover my actual 90-day plan, I also wanted to reflect on my take-out from The Body Coach, so here are my thoughts…
Is this plan worth the £147 you pay? YES.
For me, this was a small fee to pay (which I paid over 3 months at £49 per month). You get a personalised plan, a set menu and food list, and an education in nutrition, fitness and cookery.
Is it as straight-forward as it seems? NO
The way Joe presents the plan on his website and through his Instagram account, it makes out that the training isn't time intensive, and you can do it at home. I agree and disagree with this.
Yes, you can do it at home no problem, but he does recommend that you do your exercise fasted (meaning as soon as you wake up), but also expects you to drink supplements 30 minutes before starting to train. Therefore I was getting up at 5.30am to drink my supplement, and then start training at 6am, to be finished by 6.30am to either get to work on time or have it completed before my 18-month old got up. With the warm-up and cool down plus your 20-25 minute HIIT workout, it was at least 30 minutes per session sometime longer, opposed to the 20 minute work-out described.
Can you do it all from home? YES and NO
I was also a little annoyed about the variation of weights in Cycles 2 and 3. If I were to buy all of the weights needed, especially as you are expected to increase and decrease the volume of KGs in Cycle 3, you would need a whole family of weights. I had started this plan so I could do it at home, and didn't have to sign-up to a gym. Now I have finished, and I do want to continue to workout, I will probably look to invest in some weights, and actually set-up a home-gym, but that's beside the point.
The above two points were the only two cons for me, there were plenty more pros:
Is it another fad diet or truly a lifestyle / mindset change?
Even though I have moaned about the above points, there are so many pro's to doing this plan. I have been truly educated on the various food groups, and what is good for my body, and why it is so important to refuel your body post exercise. I hear and see all of these fad diets, which I have also fallen victim too , and see that they are never going to be sustainable. I do treat myself now and then to a glass of wine, or a piece of cake or (dark) chocolate, it might even be once every couple of days, whereas I had those treats multiple times a day prior to this plan. Now when I do have them, I enjoy them much more!! Since starting this plan, I can't remember the last time I walked in to a shop, and bought a chocolate bar, such as Wispa or Snicker. This would be something I would do every time I filled my car up, or each time I popped to the shops at lunch.
This 'mindset' change, really hit me when I went food shopping a friend, and they picked-up completely different foods for me. My shopping list is predominantly meat and veg, I don't go near any pre-packaged, refined foods, I swan through the bakery sections, no cheeses or desserts. In fact the majority of our food shop now comes from a local farmers market, where we get everything fresh, and cheaper.
I have also learnt to cook, and actually enjoy thinking about what foods I can have, and what sauces, or marinades I could add to them. Most of the recipes are based on TBC menus, but I know how to mix them up. I eat a lot more fish and eggs than I previously did, and include a wide variety of veg with every meal – sometimes even for breakfast. My whole outlook on food has changed.
I would advise anyone of thinking of doing this, listen to Joe when he tells you to prep. Week 1 of Cycle 1, I didn't do this, and it was time intensive every night, and not the best way to kick off the plan. For the remainder of Cycle 1, I pretty much cooked everything in bulk batches, and it saved a lot of time, and made it much easier to stick to the plan. Come Cycle 2 and 3, you get to know the meals, the healthiest ways of cooking food, as your mindset is changing, prepping just becomes part of your day-to-day life, whether that is physically cooking or mentally preparing your meal plan for the days / week ahead.
Finally, I have an exercise schedule and a goal. Previous to TBC, I would run a lot, and do some HIIT training with FitStar, but I would never know what I was aiming for. I would just do it in the hope some weight would fall off and I would be super slim again. Now I have a focus every session, and each session I try to push myself harder with heavier weights or more intense HIIT sessions.
Would I recommend people to do this? DEFINITELY YES.
The fact this is tailored to your body, your strengths and weaknesses. It would never be unachievable for anyone. It isn't a fad diet, it is a mindset change. Even though I didn't get the final results I wanted, I have made huge progress. I never thought I would start to see the definition I had at 18, but I can. I actually have a shape to my biceps, no more bingo wings!
I have also seen lots of people drastically change their bodies. One being my elder sister, who in Cycle 1 alone lost 12 inches across her body! I can't wait to see her results of Cycle 2 and 3.
If you have any specific questions let me know, or tweet me @jenuine_1 .
Its been a while since I wrote on my blog….5 months and 2 days in fact. However I have good reason. Back in April I decided to sign up to 'The Body Coach' AKA Joe Wicks. Joe is a strong believer that through eating the right food at the rights times, combined with short bursts of training, anyone can look super lean, and feel great for it, without it taking up too much of your precious time.
This ticked all the boxes for me. I couldn't be doing with tons of time in the gym, and hours slaving over a hot stove. With the promise of a 'hot bod' in 90 days and a personalised plan for a £150 (which I paid for over 3 payments interest free), how could I refuse. I had two beach holidays looming, and near enough packed away my treadmill never to be seen again.
So I signed up and literally hit the ground running on April 20th. You do three cycles over the 90 days, each cycle has a different purpose. Cycle 1 is about melting fat. My first HIIT session (You have to do 4-5 of these a week), took 25 minutes, but I thought I was going to vomit It was so hard, and that was doing the 'Basic HIIT' you-tube video. The first week, I had caffeine withdrawal, I was bloated as the meal portions are so large, I just couldn't physically eat it all, however the meals did taste pretty good.
During Cycle 1 I struggled with cutting back on lattes and chocolate, they are my weak points. My energy levels did increase hugely within a week, but come the end of week 3, I couldn't see much change in my shape, and I was starting to feel quite demotivated. I emailed my personal coach, Gemma, who gave me a good pep-talk. Plus I had read from others doing The Body Coach (TBC) that week 3 was always their lowest point, so I knew I wasn't alone. FYI Instagram is a great way to find others who are doing the plan, check-out mine to see more pictures of my experience.
I was so surprised by week 4, I could feel the difference in my clothes, which really spurred me on. End of Cycle 1 arrived and I was so excited to get on this scales and get my tape measure out, but I hadn't lost as much as I had of hoped. I weighed in at 1lb less, but had lots 3.5 inches from around my body. I got straight on to cycle 2.
Starting Photo / End of Cycle 1 Photo
Cycle 2 was harder for me, they introduced carbs for entire days on training days. I had this fear what I had lost before, was going to go straight back on, as I didn't eat a huge amount of carbs before I started this process. You are also given a list of ingredients apposed to a menu of set meals, and I am really crap at thinking up new things to cook, so I actually ended up just making most of the meals from Cycle 1, and now and then I would have a go at something new.
What I loved about Cycle 2 is you are introduced to weight training called GVT. However this did mean, unless I wanted to go out and spend a fortune on free-weights – even though TBC suggest you can get them at low cost from eBay etc – I don't have time to scourer the net searching for cheap deals or second hand goods. I decided if I was going to continue and see this through I would need to sign-up to a gym, even if just to see this plan through.
It was towards the end of Cycle 2, that I started to see a difference in the tone of my arms and legs, and a little on my torso, but again not as much as I would like. I still felt I had fat to melt, especially on my back, and that even though I was training 4 times a week, burning up to 600 calories a session, and eating all the right foods, I was gaining muscle but not loosing any more weight. My measurements confirmed my fears, I had lost no weight, but had lost another half an inch from my waist, my hips and my chest.
I had a holiday to ibiza for two weeks between Cycle 2 and 3, I took my training kit with me, not expecting to train much, but I did manage one session – which was better then none. I tried to stick to mainly protein and vegetables as my source of carbs, week one was better than week two. This holiday was one of my main goals for doing TBC. I wanted to be confident when I was by the pool or by the beach, but I also wanted to enjoy our time off as a family. it was our first family trip to a hot country, and my first two week trip for nearly 20 years. I didn't want to be restricted by a 'diet', so I did treat myself to ice-cream, cold beers and bowls full of pasta, but I was still always conscious to not have more than one meal of refined carbs, and I didn't see that as a bad mindset to be in, I certainly didn't feel like it prevented me from enjoying my holiday any more.
I picked up Cycle 3 when I got back.
Thank-god I was back to carbs post-workout only. Cycle 3, followed a similar format to Cycle 2, just less carbs, and a choice between a set of ingredients and a set menu. Most days I went for the set-menu, or the menus I had been given in the previous cycles. Also my weight training changed to DTP. I could barely walk after my first session, but it felt amazing! I was enjoying this even more than Cycle 2. You have 4 workout days, Legs Abs and Core, Shoulders, Arms, Chest and Back. They were killers, but each week got easier, so each week I pushed myself harder. (My first attempt at Leg day reminded me of going in to labour!!!).
Before I reached the end of Cycle 3, I had a boozy girls holiday in Tenerife, so I did an extra two weeks to compensate for the volume of carbs and alcohol I had consumed. I guess I was also holding out for some extra weight to drop off, or toning to happen, but I came to realise, I wasn't going to end this plan as toned and lean as I had hoped. Come my final measurement day, since day one, I had only lost 1lb, 0.5 inches from my chest, 2 inches from my waist and 1.5 inches from my hips (I some how managed to but weight back on my chest which isn't a bad thing!). However my none scale victory of being between 1 – 2 dress sizes smaller trumps all of those.
Starting Photo / End of Cycle 3 Photo (4 months later!)
At the end of the day, I feel like I have lost weight, I am a hell of a lot fitter, I am much more educated on what I should and shouldn't be putting in my body, and last but not least, combined with this and having a baby, I have realised how precious my body is, and how important it is to take the best care of it. I may not have the results I want yet, but I haven't given up.
If anyone is considering signing up to The Body Coach or have any questions, just let me know, or check out my next post 'Does The Body Coach really work?' for my pros and cons of the overall experience and whether I will be continuing with my plan.

subset: commoncrawl


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Claypot Chicken Rice at Half Price
This Claypot Chicken Rice was from A-One Restaurant, Nex Mall which I had for lunch.
Between 10:30am till 5:00pm A-One gives a 50% discount to its dinners (weekdays only but not on public holidays).
Discount aside, this dish is delicious.
Cost after discount was about S$6 inclusive of tips and GST.
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Ingegno (pronounced "In-JEY-nyo") is focused on the Content ecosystem. We are a group of professionals with nearly 300 person-years of experience in the content domain ranging from content creation to aggregation and delivery, with capabilities to deliver services and products based on content solutions, learning technologies and consulting, digital publishing and transmedia services.
We Understand Content. Our deep and comprehensive experience in Content facilitates our focus on providing efficient, effective and techno commercially viable solutions to global organizations for creating, managing and delivering their content to consumers via multiple mediums, formats and platforms with the right mix of human intelligence and technology.
And a growing team of skilled professionals


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PT. Bangun Karya Jaya Perkasa is a general contractor and steel manufacturer that is founded in 7th January 2007 at Surabaya. PT. Bangun Karya Jaya Perkasa has a high commitment to its works and has a big passion to move forward with its stake holders. This commitment is shown in the quality of services and products.
As a proof of its commitment, in 2015, PT. Bangun Karya Jaya Perkasa got a certification of ISO 9001, ISO 14001 and OHSAS 18001. As a continual improvement, in 2017, PT. Bangun Karya Jaya Perkasa, upgraded its certification to new version. In December 2017, PT. Bangun Karya Jaya Perkasa has already certified with the new version of ISO 9001:2015 and ISO 14001:2015.
(Source: http://ptbkpjaya.com/)


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Tesla CEO Elon Musk and Puerto Rico Governor Ricardo Rosselló are currently in talks about deploying utility-scale battery systems along with solar capacity to rebuild the island's power grid, which was decimated last month by Hurricane Maria.
The nearly Category 5 storm made landfall on September 20, razing the US territory's infrastructure, including its entire electrical grid. Weeks later, only about 11% of the power has returned, the governor's office told PBS NewsHour. Earther.com writer Brian Kahn called the hurricane a "once in a lifetime opportunity" to rethink how Puerto Rico gets electricity.
Musk and Rosselló initially connected through Twitter last week when the Tesla head executive was asked directly about rebuilding the island's electricity system with independent solar and battery systems.
On October 5, Musk tweeted:
The Tesla team has done this for many smaller islands around the world, but there is no scalability limit, so it can be done for Puerto Rico too. Such a decision would be in the hands of the PR govt, PUC, any commercial stakeholders and, most importantly, the people of PR.
Let's talk. Do you want to show the world the power and scalability of your #TeslaTechnologies? PR could be that flagship project.
The tweets were followed by a productive 25-minute phone conversation on Friday, USA Today reported. "I told him because of the devastation, if there is a silver lining, we can start re-conceptualizing how we want to produce energy here in Puerto Rico and distribute it and do it in a more reliable fashion," Rosselló said in an interview with the outlet.
Tesla Powerpacks are designed for utility and business energy storage. They each contain 16 battery pods are infinitely scalable and include applications for demand response, emergency backup power, peak shaving, and load shifting, according to the company.
Musk tweeted that he will be delaying the introduction of Tesla's new semi-truck and diverting resources in order to increase battery production for Puerto Rico. Currently Musk is racing the clock to deliver a functioning 100-megawatt battery facility to South Australia within 100 days. The area has been susceptible to weather-related blackouts.


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February 1, 2018
Here are go - for the last month of the Age Group Throwdown Challenge. This month is the FINAL month!
During the month of February, it's very important that athletes are preparing to swim fast leading up to and during the championship season. It is also important that athletes are getting excited, building confidence, and swimming fast during practice.
This month, athletes from their respective groups will race at practice to achieve best times. The goal is to get as many best times as possible DURING practice. Each athlete in each group must participate. The group with the most best times during practice for the month of February wins.
This is the final challenge for the 2017-2018 short course season.
Good luck!
Focused. Tough. Committed. Proud


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The boxes marked with * are mandatory and must be filled.
Mecklenburg-Vorpommern pursues its interests at a federal level and in Europe through its involvement in the work of the Bundesrat (the upper house of the German parliament), its representative office in Berlin and the region's information office at the European Union (EU) in Brussels. Beyond this, the region collaborates in the aim of realising European integration within the limits of its competence and through promoting cross-border co-operation, particularly in the Baltic region.
The growing together of Europe is noticeable for the inhabitants of Mecklenburg-Vorpommern on a daily basis because the effects of a growing number of EU decisions, for example on economic policy, the environment or equal opportunities, directly affect people here. This is now referred to as European domestic policy.
In order to be able to pursue and secure Mecklenburg-Vorpommern's interests it is necessary to be informed of EU projects and to assess them at an early stage. The region set up its information office in Brussels in 1991 for this reason. It is part of the European and Foreign Affairs department in Schwerin's state chancellery. Its work is therefore oriented towards the tasks of the regional government. It is a point of contact for districts and local authorities, companies, education and research facilities and other organisations as well as the citizens of Mecklenburg-Vorpommern.
The region of Mecklenburg-Vorpommern can influence decisions which are taken at federal and EU level through its involvement in democratic bodies, above all the Bundesrat. The region's representative office in Berlin acts as an "ambassador" for Mecklenburg-Vorpommern at a federal level. It is a centre of attraction for representatives from politics, industry, science and culture as well as interested citizens from Germany and abroad.
Mecklenburg-Vorpommern profits from Germany's membership of the EU in many ways. The region is being supported by the European Union from 2014 to 2020 with 2.3 billion euros of European funding. This is coming from the European Regional Development Fund (ERDF), the European Social Fund (ESF) and the European Agricultural Fund for Rural Development (EAFRD). Numerous projects have been launched and considerable improvements in infrastructure in the areas of industry, social affairs and culture have been achieved.
The Baltic Sea Area has been the main focus of Mecklenburg-Vorpommern's international activities since it was founded as a region in 1990. The aim is to assist with development of the economy and culture in the Baltic Sea Area by liaising between East and West and also acting as a gateway to the North. Meanwhile, a network has developed here which encompasses all levels and areas of collaboration and includes a whole series of associations and institutions in addition to the regional government. The main elements of this network are the regional partnerships which are founded on the basis of historical ties and geographical proximity.
Amongst others, Mecklenburg-Vorpommern works with the provinces of West Pomerania (Stettin) and Pomerania (Danzig) in Poland, with the Leningrader area of the Russian Federation, the region of Southwest Finland, the Dutch provinces of Groningen, Drente and Friesland and also the southern Swedish province of Skåne. The region also has a partnership with Mecklenburg County in North Carolina (USA) which is based on historical connections.


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Holiday home of 78 m2 with room for 6+2 people.
Detached holiday home of 78 m2 with 3 bedrooms, 1 mezzanine, spacious living room with TV, great kitchen with 4 electric rings and oven as well as a dining area for 8 people, fridge/freezer, dishwasher, coffee machine, kettle, various kitchen equipment and a big bathroom with spa.
The home has a partly shaded terrace with garden furniture.
Holiday house 90 is built like a traditional Danish holiday home with spa and with focus on spacious rooms.


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We all tend to consider our teeth 'not-so important as other parts of our body and only think about them only when mishaps happen.
For instance: a man is eating a candy or crunching on the ice and a tooth cracks or chips off. That individual will not have any solution to the issue at that moment, but can certainly contact their dentist and set up an emergency appointment.
Teeth enamel, the most mineralized and hard tissue in the body can protect the teeth in normal situations. However, if there is decay, the condition just makes it easier for the tooth to break. When you chip or break a tooth, make sure you save it so that the dentist can have options of fixing it. However, in case if you happen to lose the broken tooth in the accident, there's no reason to worry – any general dentists will have many ways to fix it.
Dental Treatments for Chipped, Broken or Knocked Out Tooth in Grand Prairie
At Affordable Dentist in Grand Prairie, we offer several types of treatments to repair your chipped tooth. Here are some of the most common methods.
Bonding or Filling – If the chip has occurred on a back tooth, a filling can be used, and if the tooth is in the front, our dentist will use bonding that is tooth-colored resin. The treatment can be performed and finished in one visit.
Cap or Crown– In case a large piece has chipped off, or if there is decay around the chip, our dentist will drill the excess out and place a temporary cap over the chipped tooth. This gives you and the dentist the liberty to decide whether final crown should be porcelain, gold or silver. Typically, the procedure can take two weeks.
Root Canal – If the break has resulted in damaged nerves and blood vessels, the tissues are removed. This is essential to avoid the risk of developing disease over time. You may be then referred to an endodontic for a root canal. A crown is finally put over the root canal.
Dental Veneers – They are thin slices of porcelain use in the front teeth. During an appointment our dentist will prepare the tooth, create an impression which is then sent to a lab to make a veneer. The veneer is then put on you by our dentist. The procedure can last about two weeks.
Keeping Your Teeth Healthy
A bright, healthy, dazzling smile is an asset. Chipped/broke tooth is usually the result of poor dental hygiene. Follow these simple steps to ensure health of your mouth and prevent breakage.
• Regular brushing and flossing are the basics. However, it's more advisable to use a high-quality electric toothbrushes as they can drive away more plaque and food from teeth than ordinary brushes.
• Use your favorite mouthwash mixed with hydrogen peroxide to rinse your mouth to kill hidden bacteria between teeth.
• Cut down on sodas, coffee, tea, red wine to avoid discoloration of teeth.
• Stop smoking as it can cause a type of gum disease that cannot be cured.
• Drink your water – more with fluoride added everyday to keep your teeth well rinsed.
• If you have a habit of grinding or clenching your teeth at night, make sure you discuss during the appointment so that we can fabricate a mouth-guard fort you.
• Lastly, be consistent with scheduled dental checkups and cleanings to prevent such emergencies.
You cannot fix a cracked, broken or chipped tooth yourself; it needs professional help. Call our office at 817-200-7086 for an appointment and allow our caring staff to fix that tooth in no time.


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Project GOAL
Mississippi Winn has 54 friends on Facebook. She enjoys all the benefits that having a broadband connection and joining a social network provides: communicating with family and reconnecting with friends. One interesting thing about Mississippi: she's 113 years old! Yes, Facebook is now an online community of not only the young but also a rapidly growing number of older adults.
Today, I'm launching a new effort to promote broadband adoption by the older adult community. Project GOAL (the Project to Get Older Adults Online) will help work with aging organizations to communicate the importance of getting our older community online. It's clear that having high-speed Internet at home can offer older individuals so many benefits: telemedicine, the convenience and savings of shopping at home, entertainment, health information, and of course social networking! Yet, only 35% of older adults (65 and older) have broadband at home – and the numbers drop considerably in even older age brackets.


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Teamwork Makes a Dream Work!
I've been thinking...don't run for cover, it's not as dangerous as some say 😊...
As often as we say we want to be strong and independent, as often as we say we can do it all by ourselves...most things in life take a team. Everything from running a business, to taking care of a household, to raising children...even little things in life like...(ok this is my job so no big surprise, I'm bringing up hair)... HAIR! ( hey! don't roll your eyes, I warned you!)
Teams work a lot like a body. Every part has its own job. If one part of the team isn't working correctly or together with the rest of the team, it directly effects the whole team.
Most of our guests at Salon Boutique know, teamwork in our salon is very important to us. We all, often, help out with each others clients. Our collective goal being, that every guest has a great and relaxing experience. Tell me if I'm wrong, but I think it works! I love interacting with my co-Stylists friends and family! I know they love getting to know mine as well!
So how does all this 'teamwork' talk relate to hair? I'm so glad you hypothetically asked! When you look at hair pictures on Pinterest, and when you wish you had that girl's hair on that tv show, I have a little secret to tell you....I'm gonna type this in my whisper voice...That beautiful hair is 10% hers and 90% awesome products!!! So how do you know what your team of products should be? I will put numbers in front of the steps to find your 'team of products' because it's scientifically proven that people remember things better when the steps are numbered. You're welcome!
- Ask your stylist for her recommendation...refer to #2 for more information about what your stylist should tell you
- Great hair begins with great shampoo and conditioner that caters to your specific needs. Trust me, there is one for every hair issue that you may have...unless you're bald... I can't promise anything then, and you have probably already quit reading this 'hair-based blog' due to unrelatable content.
- This will be my last step because it is scientifically proven that most people stop following steps after #3 due to monotony. You will need a good heat protectant such as Color Fanatic by Pureology. This is the wonder product. If you don't use anything else, use this one! It's like a multi-vitamin for your hair. It boasts of 21 different benefits and come on people, let's face it, if a product does 21 different things and that doesn't cover most of your hair problems then you might need to go wig shopping...I also have a great razor company I can recommend. I'M KIDDING!! Ok so, Color Fanatic is a must have....next comes the polishing product. The polishing product is the one that tames the extra frizzies and leaves your hair super shiny and silky. My favorites are Glow Dry oil by Redken and Argon 6 oil by Redken. Step 3 was crazy long, I know, but I'm just trying to help you remember. Thank the scientists.
These product work together as a team. Leave one out, and your finished product will be lacking. I promise you! Don't come telling me that you want me to give you hair like Jennifer Aniston, but you want to use Suave shampoo and leave it air dry. Sorry Charlie, my magic wand isn't that magical. If it were, I would have used it on myself a long time ago!!
If you want the dreamwork, you need the team work!
Take a moment today to thank the 'team' in your life that helps you run smooth-ish-ly! I hope that your stylist is a part of your team! You, our clients, are a huge part of ours! Without you, we would just be a bunch of chicks who have a fascination for scissors. We ❤ you!!
Build your dreams and don't forget your teams!! 😘


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Ayatul Kursi new style Arabic Quran Kareem calligraphy
Free download Islamic pictures and Islamic Graphics for Islamic work. We have the best collection of professional templates, graphics, and designs. Free printable brochure templates and vectors or photos now Free Download Ayatul Kursi new style Arabic Quran Kareem calligraphyr or Download HD resolution Ayatul Kursi Corel Draw and Photoshop file.
This is calligraphy verse of Al Quran Kareem with most popular name "Ayatul Kursi" verse 255 from chapter 2 Surah Al-Baqarah (The Cow) from the Al-Quran Kareem. islamic calligraphy ayatul kursi


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SportsMX and National Deaf Interscholastic Athletic Association (NDIAA) are proud to present the first ever "SportsMX/NDIAA Athletes of the Month" awards. The purpose of this the award is to recognize High School athletes across the country who have made significant impact on their teams not just on the field/court but in academics, leadership, and character as well.
Our young Deaf athletes deserve recognition for their dedication and hard work. SportsMX and NDIAA congratulate Tessa Lewis, Tiffany McCallum, Dante Paulone, and Rashard Witherspoon on their selection to the inaugural "SportsMX/NDIAA Athletes of the Month" for September 2014!
Tiffany McCallum
Kansas School for the Deaf
Grade: Junior
Sport: Volleyball
Position: Outside Hitter
Opposing teams have nightmares when Tiffany McCallum takes her turn to serve. Tiffany has served team high 73 aces in 12 games, an average of 6.1 aces per match. Her most impressive performance came against Missouri School for the Deaf when she served 25 aces in three sets. Tiffany also leads the team with 24 kills and 78% serve reception.
"Tiffany has a huge impact on our team in most areas which includes aces, serve receptions and kills. Her aces and 10 foot line hitting (kills) are awesome!" - Head Coach Mike Wiesner
Rashard Witherspoon
Tennessee School for the Deaf
Grade: Senior
Sport: Football
Position: Quarterback and Defensive Back
Rashard Witherspoon is Tennessee's "Mr. Touchdown". In five games, Rashard has scored 20 touchdowns for the Vikings. Rashard makes his presence felt on the field as he has scored touchdowns on the offense, defense and special teams. As a quarterback, Rashard has rushed for 477 yards on 47 carries, good for a mind-boggling 10.1 yards per carry along with 12 touchdowns. He has also passed for 291 yards on 27 attempts for 14 completions and four touchdowns. On the defensive side, Rashard has three fumble recoveries which all were returned for a touchdown.
"Rashard is an amazing football player who has scored in different capacity in every game we have played so far in this season! He rushed, passed, received, and returned for touchdowns and 2-points!" - Head Coach Barry Swafford
Tessa Lewis
Maryland School for the Deaf
Grade: Senior
Sport: Volleyball
Position: Outside Hitter
Behind team captain Tessa Lewis' leadership and on-court savvy, she has led Maryland to an impressive 21-3-1 record for the month of September. In 25 games, Tessa has recorded 205 kills and 191 digs for an average of 8.2 kills and 7.6 digs per match. One of Tessa's more impressive games came against powerful Bishop Ireton. In that game, Tessa had 13 kills and 25 digs leading Maryland to a 3-0 win. It is not uncommon for Tessa to record kills and digs in the double digits. Tessa also earned All-Tournament Team honors at the New Life Fall Classic where the team finished in second place and third place in the Oriole Classic.
"She has an explosive power, vertical jump height, stamina, speed and agility around the court." - Head Coach Vicki Kitsembel
Dante Paulone
Indiana School for the Deaf
Grade: Junior
Sport: Football
Position: Wide Receiver/Slot Back and Strong Safety
On MaxPreps, Dante Paulone is ranked first in Indiana with most receiving yards. He is also currently ranked number one in the nation in the same category. In six games, Dante has 45 catches for 973 yards, a 21.6 yards per catch average with 12 touchdowns. He is also a threat carrying the ball with 170 rushing yards on 23 carries, an average of 7.4 yards per carry with three touchdowns. One of the more memorable plays by Dante was when Indiana trailed Alabama School for the Deaf with 2:09 remaining in the game. Dante took a short pass and rambled for 49 yards for the go-ahead touchdown. Dante is also a force to be reckoned as a safety with 25 solo tackles, quarterback sack, and an interception.
"He caught everything that was thrown his way. His yards after catch are what's most impressive. His speed and elusiveness make him very difficult to handle." - Head Coach Garrett Wooten
Copyright © 2010-2017 SportsMX, LLC - All Rights Reserved


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CO.STARTERS Community Leaders
Good Startups and CO.STARTERS have teamed up to provide a turn-key way for community leaders to support their entrepreneurs with our cutting-edge Breakthrough Program aimed at enhanced performance, resiliency, and overall wellbeing.
Thanks to a partnership with Good Startups, CO.STARTERS communities can now provide another critical layer of support to your entrepreneurs on their journey to success. As part of your CO.STARTERS membership, you get special access to Good Startups' self awareness assessment, online engagement tools, and roundtable model for your CO.STARTERS participants and graduates, all for a special first-year annual license fee of $1,800 per site.
Many of you have expressed interest in a next-level development program for CO.STARTERS graduates. After researching numerous options for entrepreneur development, the CO.STARTERS team feels the Good Startups Breakthrough Program is an answer.
Beginning as a CO.STARTERS cohort, the Breakthrough program allows participants to uncover blind spots and bright spots in relationship to their performance, leadership, and overall wellbeing (e.g. fear, anxiety, time management, etc.). In addition to revealing individual insights, as part of your licensing fee, you will also receive a separate report that aggregates findings and highlights key needs within your overall community.
Upon completion of the 3-month Breakthrough program, your entrepreneurs may receive continued support through the Good Startups' "Founder Forums," which allow small groups of entrepreneurs from each community to share their deepest concerns in a structured setting aimed at powerful professional growth. The Good Startups model is based off the YPO model that has a 20+ year proven track record.
By tackling critical issues for startup success, these tools can be a key differentiator for your community.
HOW IT WORKS & What's Included
Step 1: Licensing Fee
Purchase the annual site licensing fee with an upfront payment of $1,800. Here's what's included:
1. Scientific Measurement (Entrepreneur Awareness Assessment):
- Entrepreneurs: Good Startups will administer a comprehensive self awareness assessment to cohort participants that illuminates their bright spots and blind spots.
- Community Leaders: Through aggregating participant responses, Good Startups will give community leaders a comprehensive report that shows key trends and areas for growth within your overall community.
2. 3-Month Breakthrough Program* (Twelve 90-minute live online trainings + daily micro content):
- Entrepreneurs: Your CO.STARTERS graduates will receive special access to participate in the 3-month Breakthrough Program, offered twice annually for CO.STARTERS graduates. With your promo code, graduates will pay $150 in three monthly $50 installments, ⅓ of the normal $450 cost ($300 savings) These small monthly fees are important for increasing commitment levels and creating better measured results.
- Community Leaders: As the community leader, you get free access to participate yourself in the 3-month Breakthrough Program.
*The annual licensing fee provides your entrepreneurs access to two separate 3-month Breakthrough cohorts per year
3. Founder Forums (once per month meetings with 6-8 of their peers + micro content):
- Entrepreneurs: Upon completion of the 3-month Breakthrough Program, entrepreneurs are invited to continue paying $50 per month (⅓ the normal $150 cost) to participate in Good Startup's Founder Forums.
- Community Leaders: As part of your licensing fee, you and your facilitators may receive training to become Founder Forums facilitators so you can host these peer groups in your local community. You will also be paid $15 of the $50 monthly fee to either recoup your annual site licensing fee, or have a budget to pay your local facilitators to run the Founder Forums.
4. Individual Coaching (1:1 coaching from our experienced small business coaches):
- Entrepreneurs: Your graduates will receive a 50% discount on Good Startups' normal small business coaching rates (normally $200 per hour) for those inevitable "breakdown to breakthrough moments" that all entrepreneurs experience.
- Community Leaders: Not only will you be able to provide your entrepreneurs on-demand access to top-tier executive coaching, it will also remove some of the coaching burden from you.
Step 2: Introductory Masterclass
If you are worried about getting your graduates to sign up for the Breakthrough Program, we make it easy to inspire them by giving a small preview of what they'll experience. To this end, Good Startups is hosting a free online masterclass on "Thriving Through Entrepreneurial Stress" specifically for entrepreneurs on June 6th, 2pm pacific time. After the masterclass your entrepreneurs will have just over 2 weeks to enroll for Breakthrough. Click here to find out more.
Step 3: Entrepreneur Sign up
Interested entrepreneurs can be sent to our Small Medium-Sized Enterprises page where they can use your special promo code to join the 3-month Breakthrough program for $150, to be paid in full or in three monthly installments of $50.
Frequently Asked Questions
How many Breakthrough cohorts Run each year?
Currently Good Startups runs two Breakthrough cohorts per year. The next one starts June 28th, 2017 and the second cohort is being scheduled for the fall.
How many of my CO.STARTERS FAcilitators can participate in the Founder Forum Facilitator Training?
You can have as many facilitators as you like participate. However, we highly recommend that you have your current CO.STARTERS facilitators participate, since the basic coaching skills they possess will be helpful in improving the overall Founder Forum experience.
Can I host the Founder Forums in Person?
Yes, this is encouraged. The CO.STARTERS network is built on community. Breakthrough is offered online so the entrepreneurs can access some of the top executive coaches in the world. To continue the feeling of local community, we created the Founder Forum model so entrepreneurs can learn from their peers and be supported by community leaders.
What happens if we don't have anyone locally to run Founder Forums?
In this case you will not receive $15 per month out of the $50 fee, and the Forums will instead be run by a Good Startups facilitator online using Zoom meeting technology.
How do i receive my special promo code?
Once you have successfully made payment you will receive a unique code via email for your community to access the Breakthrough Program for $150.
Will I have access to the individual scientific results of our entrepreneurs?
No, it is very important that entrepreneurs know that their individual results are confidential. You will receive a report that aggregates all key findings of entrepreneurs in your community.
Is Breakthrough Online or In-Person?
The way we make the Breakthrough program affordable and accessible is by running it online through Zoom meeting technology. If we ran the trainings in person the cost would be prohibitive, as we would need to pay for travel, lodging, and expensive in-person training fees. The live sessions will have CO.STARTERS entrepreneurs from around the world learning skills taught by top executive coaches. Another benefit of online training is the ability to create a global sense of community and support.
Why are current facilitators not being trained to run breakthrough locally?
This is an important question. The reason is because the content being offered in Breakthrough is based on 50+ years of rigorous scientific research that requires a deep understanding of psychology. As you will see in the trainings, when we are supporting an entrepreneur with transforming their fears and anxieties, often the source of their anxiety can be from old wounds or childhood experiences. This requires skilled executive coaches and emotion psychologists who can understand how to best support an entrepreneur in the moment.
Put simply, we are fiercely committed to the integrity of this work. We cannot have anyone offering these powerful tools without them mastering the skills themselves, which takes years of practice. We created the Founder Forums model and process to ensure we maintain the local community element that is one of the key benefits of CO.STARTERS. Thanks for your understanding on this matter.


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Firstly, I was given my blue belt in Brazilian Jiu Jitsu before I moved out of Boulder last week… January 18th to be exact. Words can't describe what BJJ has done for me over the years. Below is a picture of me getting handled by a badass dude at my gym who's just short of having a black belt… so I don't feel terrible for getting my ass whooped. And then my new belt… ain't it pretty.
Right now I'm back in Madison, WI right now staying with a friend from when I lived here last. It's surreal to be back here. I haven't visited since I moved to Boulder in 2010. The circumstances that brought me out to Madison were, to say the least, significant in my overall development as a man, person, partner, professional, etc. It was the space I needed from my life as I left it back in Massachusetts. I'm starting only now to truly realize some of the lessons I was taught by life and some people in my life back then. I am so grateful for those lessons and those people, past and present.
Here's a map of my stops so far. 2,100 miles and counting!
Up next: Chicago, Brooklyn New York, then my final destination (for now), Boston, Massachusetts


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Search for something:
Ai The Key To Attracting Future Talent Not Replacing It
Hold on. We are out of our element. The data, which at one time was within this realm, might have been zapped to another dimension. Scanning for new information . . . NASA, either it's cold or someone stole the sun.
Some hidden links were discovered.


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Maps and Directions
We're excited to welcome you to the University of Wisconsin Oshkosh! Please use this page as a resource for planning your trip to UWO. If you have any questions or need directions as you are driving, please contact our front desk at (920) 424-3164.
800 Algoma Boulevard
Dempsey Hall Room 135
Oshkosh, WI 54901
Location in Dempsey Hall:
We are located on the first floor. When you enter from the main doors along Algoma Boulevard, proceed straight. Our office will be on your right.
Important Note for Saturday Guests:
Please note that if you are visiting on Saturday, our main office in Dempsey is closed. Your visit (presentation and tour) will start and end in the Alumni Welcome and Conference Center. The phone number for this facility is (920) 424-3300.
The address of the Alumni Welcome and Conference Center is:
625 Pearl Avenue
Oshkosh, WI 54901
All guests who schedule using our online form for a weekday visit will receive parking permits electronically. We will email you a confirmation email and parking permit after your visit has been scheduled.
If you are unable to print the permit, or scheduled last-minute, please pick up a permit from our Parking Service Office on the day of your visit. Parking Services is located next to Lot 15 in the basement of Blackhawk Commons.
Parking is allowed in any staff/commuter/visitor/student lot indicated in yellow on our campus map. You do not need to use a pay station.
Your parking permit is only valid for the date and vehicle displayed on the permit. If you reschedule your visit, you will need a new permit.
You may not park in reserved or metered spaces. Overnight parking is prohibited.
Please note that you do NOT need a parking permit for Saturday visits.
Driving Directions
The following instructions are for guests who are planning an individual campus visit. If you are attending for a Titan Preview, Titan Takeoff or other event, please refer to your specific confirmation materials for parking instructions on the day of your visit.
From Appleton, Green Bay and Other Points North
- Take Highway 41S and exit at US-45S/Algoma Blvd.
- Head left on Algoma Blvd and continue straight through roundabouts.
- Stay to the left as Algoma Blvd turns into High Avenue (one-way street).
- Proceed straight through traffic light to High Avenue.
- Continue straight through campus. Turn left on Osceola St. Turn left onto Algoma Boulevard. You will park in Lot 15, which is located on your left by Blackhawk Commons.
From Fond Du Lac, Milwaukee and Other Points South
- Take Highway 41N to Exit 119 for Omro Rd/WI-21.
- Head right off the highway toward Oshkosh Avenue. Continue straight through subsequent roundabouts.
- Turn right onto High Avenue.
- Continue straight through campus. Turn left on Osceola St. Turn left onto Algoma Boulevard. You will park in Lot 15, which is located on your left by Blackhawk Commons.
Campus Map
Please click here to download the 2016-2017 campus parking map.
Parking is permitted in any of the lots indicated in yellow on the map.
Hotel Information
If you are interested in overnight accommodations in Oshkosh, you may contact the following hotels for rate information and room availability:
Gruenhagen Conference Center (208 Osceola St) – 920-424-1106
View a full list of hotels near UW Oshkosh and in the Oshkosh/Fox Valley community at hotels-rates.com.
For additional lodging and dining information, visit the Oshkosh Convention and Visitors Bureau website.
Construction Notes:
Please note that some highways, the City of Oshkosh and the UW Oshkosh campus may be experiencing construction. We suggest planning your travel to allow extra time in the event of delays. Please visit the Department of Transportation US 41 Project website for additional questions about road construction that may be specific to your route to campus.
UW Oshkosh Admissions
800 Algoma Boulevard
135 Dempsey Hall
Oshkosh, WI 54901
Hours of Operation:
M-F 7:45 a.m. – 4:30 p.m.


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Scotiabank Toronto Waterfront Half Marathon
Bib # 12299
Chip time – 2:08:32
Pace – 6:06
Category place – 370/778
Gender place – 2,495/5,376
Overall place – 5,872/10,074
I decided to run the Scotiabank Toronto Waterfront Half Marathon just short of 2 months before race day. I had been following the half marathon training program found in John Stanton's book. Things were going really well. I was getting faster and feeling stronger and I adjusted my goals accordingly. When I decided to run the half my first goal was to complete it in 2:30. That quickly changed to 2:15. I got to even thinking that I could finish in close to 2 hours. Then at the end of September I had an off tempo run and the next day I started to experience pain in my knee when I went down stairs. I thought I had twisted my knee. The pain never went away and after talking to people and reading and a visit to my chiropractor I found out the pain was actually caused by my IT band. It was really really tight. It really threw a wrench in my training. It stopped me from doing runs including a long run and speed work and I was feeling really upset that after all the work I put in I might not be able to run the race. I spent the next month getting A.R.T., acupuncture and physiotherapy. Along with this I tried to do my training runs and foam rolled, stretched and iced often. I did everything I could and did everything right so I just prayed that I could make it through the race.
Race kits were not available for pick up on race day, you had to get your kit at the Runner's Expo held at the Direct Energy Centre. Pick up was pretty smooth and I was also picking up my friends kit which I did without issues. After picking up the kits I spent some time looking through the expo. Things were mostly regular prices, not too many deals to be had. I was able to pick up a sports bra for almost half price. I also grabbed some KT Tape because if you bought the tape then they would tape you up at the booth (with their tape, not yours) and I really wanted to get my IT band taped. When I left the expo I was taped up, bought a few things and got a bunch of free samples of various protein bars. At home I was sure to get everything ready the night before. I got everything for the race together. My fuel belt, bottles filled with water, gels, gloves, headband, arm warmers. I got my clothes out and ready to go. I did not want to risk forgetting anything.
I was running this race with my friend and training partner and she was feeling under the weather. She was just getting over a sickness but still felt like she couldn't push herself too hard. We left with our supporters – my husband and 2 kids, her husband and another friend of ours (good thing we drive a van). We had wanted to take the subway but found out the first train didn't run until almost 9am so had to drive instead. That was a big disappointment. Driving in Toronto without all the road closures is bad enough, now we have to drive in to where all the roads are closed. The exit ramps were backed up for miles and miles. We finally get off the highway and park. We make a stop at the washrooms and start heading to the start line. We see all the other runners heading there too. The excitement is building. This is a big race! 25,000 people. We soon realize that we need to get our layers off and run to our corrals so we could get ourselves warmed up and make it before the race started. I grabbed some leg warmers from the dollar store for us (after a fellow runner mentioned she got them) to use as arm warmers as I decided to go with capri tights and a t-shirt for the race. I also had a headband and gloves that I could throw away when it got warmer. It was a chilly morning so I was glad with my choice in wardrobe and felt pretty comfortable.
We got to our corral just as the gun went off. There were multiple corrals though so ours was not leaving yet. We were able to weave up toward the front as we were trying to find the 2:15 pace bunny. Our plan was to stick with the 2:15 pace bunny for 16km and then run ahead. At the expo I heard John Stanton talking and he had actually said look at the half marathon as a 16km training run and a 5km race. So perfect, that was our plan already. The gun went off and away we went. Like I said, this race was huge and you could see the people ahead filling the streets, it was amazing. We knew we wanted to stick to an average pace of about 6:20 for the first 16km. That was an easy pace to keep. We past the first water station where they were handing out water and Gatorade. We ran on with tons of people on the streets cheering for everyone. It was nice reading everyone's signs. I started to take off my gloves around the 5km mark and slowly started to lose my headband and arm warmers too. The sun was shining and I was feeling strong. I grabbed some Gatorade at one of the water stations but kept running. We were doing this race continuous. We decided to stop and take gels around the 9km mark ( I also took a couple before the race). I was using the Clif Shot Blocks. I really like these ones but I have to slow down and walk to eat them as I have a hard time to chew them while running. I quickly chew them up and we start running again. We started to see all the super fast runners heading back (I think the elites were already gone by this point). I was enjoying all the entertainment along the course. There were bands, dancers, cheer sections. It was truly really nice. We crossed the timing mats at the 10km mark at 1:03:50.
Splits (overall time is a bit off from chip time as it started a bit early)
|– 0:06 (1%)
|+ 0:22 (-7%)
|– 0:08 (2%)
|+ 0:02 (-1%)
|– 0:03 (1%)
|– 0:17 (4%)
|+ 0:15 (-5%)
|+ 0:09 (-3%)
|+ 0:26 (-8%)
Around the 12km mark my friend had to stop and walk. I was going to slow down with her but she insisted I go ahead. My leg and knee were feeling good, no pain (besides being taped I also had my IT Band Strap on and I had taken an advil before the race) so I picked up the pace a bit (or so I thought) and carried on.
|– 0:38 (9%)
|+ 0:09 (-3%)
|– 0:31 (8%)
|– 0:08 (2%)
|+ 0:19 (-6%)
|+ 0:15 (-5%)
When I saw the 16km marker I knew the end was near and I said to myself just a 5km race now. I started to pick it up a bit more. I came up to 18km and remember thinking 18km, only 3km left to go. I followed that thought with oh man 3km is so far! On top of that it was up a hill. The hill seemed to be huge although I am sure it wasn't really as big as I thought it was. I had to walk up half of it. I started to feel tired. I started running again and passed the 19km marker. I saw the split where the marathoners went to continue on and the half marathoners headed into the chute. 20km. Only 1.1km more to go. The last km is always the longest. I heard a lady on the sides yelling only 500m to go. Meanwhile I could see the 500m sign a ways ahead so, not quite. I actually stopped and walked for a quick water break then told myself, you can not stop and walk at the end. Out of nowhere I picked up the pace and finished strong.
|– 0:53 (14%)
|+ 0:24 (-8%)
|– 0:07 (2%)
|+ 0:17 (-6%)
|– 1:08 (19%)
I did it!!! I ran a half marathon and it wasn't that bad. I knew my time was under 2:10. I grabbed my phone and quickly looked up my chip time. 2:03:32. You have to love our technology. I am so happy with this result. I went in to this race with a plan and I stuck to it. After going through the food lines I was able to meet up with my family and friends. My husband was so proud and so was I.
My overall impression of this race is broken down like this. The race kit pick up and the expo was good. They had a lot of great vendors at the expo and pick up was quick and smooth. The course was great. It was a flat course (except the hill at 18km) with plenty of water and Gatorade stations. They also had gels to give out around the 10km mark. There was great entertainment along the course, bands, dancers… and there were spectators everywhere. I don't remember any part of the race where there were no spectators. and the chute to the finish was great too. There were so many spectators at the end cheering, it was very motivating. The food after the race was not too impressive. A banana, a bagel and a yogurt. They did have massages but you had to pay for them and you had to prepay for them during registration so you couldn't go and get one if you didn't sign up ahead of time. I have been to other races where they had massages and they were free. The shirt in the race kit is nice. A Brooks tech tee. Besides the shirt though there was nothing in the race kit except a juice box. Disappointing because this is an expensive race. Overall I really enjoyed this race and it was a great choice for my first half but I don't think I would do it again.
Next up is the Niagara Falls International Marathon 10km this weekend. After that the Resolution Run on New Years Eve -we will be doing this race with the whole family. I will also begin training for Around the Bay and possibly the Chilly Half Marathon as well.
If you made it all the way through, thank you so much for reading. Happy running!
Related articles
- Scotiabank Toronto Waterfront Half marathon – Recap Part 1 (shrinkinginkdgirl.com)
- Volunteering at 2013 Toronto Scotiabank Marathon (abster88.wordpress.com)
Comments5 Responses to "Scotiabank Toronto Waterfront Half Marathon"
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[…] Facebook ← Scotiabank Toronto Waterfront Half Marathon […]
[…] goal was just to beat my time from the Scotia Half Marathon and it still is but as my luck would have it I got injured 2 weeks ago. Just as I did 3 weeks […]
[…] goal was just to beat my time from the Scotia Half Marathon and it still is but as my luck would have it I got injured 2 weeks ago. Just as I did 3 weeks […]
[…] I am late to post my race report for the Niagara Falls International Marathon 10K but as they say, better late than never. This race was on October 27, 2013 in Niagara Falls. It was one week following the Scotiabank Toronto Waterfront Half Marathon, my first half marathon. You can read all about it here. […]
[…] race was my first half last year. Right before that half I had an IT band injury and had to go through lots of physio, […]


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The largest consumer fair in Nepal, the Kathmandu Utsav 2065 kicked off at the Bhrikutimandap Exhibition grounds, Kathmandu, Nepal from
Wai Wai, Nepal's number one noodles have captured the hearts and minds of young and old alike for last 2 decades. Through continuous product
CG Foods has launched Bingo instant noodle. Bingo is the first noodle in Nepal under Rs 28 for three segments to come
Wai Wai, a name that has become generic to noodles and enjoys top awareness and loyalty amongst its consumers is now once again
| Copyright © 2012. Chaudhary Group. All Rights Reserved. | Designed and maintained by Smart Solutions


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QRC's Graduate Diploma in Tourism and Hospitality provides a pathway to Postgraduate study in the tourism and hospitality discipline.
QRC has relationships with leading tourism and hospitality training providers. These partnerships and affiliations provide International recognition.
QRC graduates can pathway to the following masters courses:
University of Otago, New Zealand
Master of Tourism
Lincoln University
Master of Tourism Management
Auckland University of Technology (AUT)
Master of International Tourism Management
Master of International Hospitality Management
University of Waikato
Master of Management Studies
Victoria University
Master of Tourism Management
International College of Management Sydney (ICMS) Australia
Master of Management (Tourism and Hospitality)


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EU safety tests on nuclear plants should be completed by the middle of the year to ensure they are sufficiently thorough.
Ahead of the anniversary of the Fukushima nuclear disaster on March 11, EU Energy Commissioner Guenther Oettinger said stress tests that had been expected to be finished by the end of June would be completed "not later than summer".
"Thoroughness is more important than delivering quick results. Our multinational teams still need some time to finish the tests. Not later than summer we will publish the results," he said in a statement.
He said the tests were strict and objective and included testing on whether nuclear plants could withstand natural disasters, aircraft crashes and management failures.
The EU embarked on the tests in response to the Fukushima tragedy.
Green groups and politicians have questioned whether the EU response is strong enough, while Germany last year said it would phase out all its atomic plants by 2022 and Italy voted to ban nuclear power for decades.
Oettinger has said the stress tests offer the potential to reassure on nuclear safety well into the future and that cooperation across the bloc on a very sensitive issue was significant progress.
The stress tests are voluntary, but all 14 member states that operate nuclear plants are taking part.
"In the past it would have been unthinkable that multinational expert teams would be granted access to nuclear power plants," he said.
"Nuclear safety was and is primarily a national competence. The fact that multinational teams conduct the tests increases objectivity and adds a true European dimension to the tests."


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It's that time of year again, the New Year!
Instead of that long list of resolutions how about a few SOLID intentions, ones that revolve around practicing self care and self love first and foremost?
I've ditched the resolution listing at the start of each year for the last 3 or 4 years. Setting intentions similar to how we might in yoga, I've had much more success. Every time I come to the mat I have a chance to revisit those intentions, reflect on them, and see if I've made progress… almost as if each practice is creating a blank slate – a chance for me to begin to do the work if I haven't yet or to reflect on the work that I've started. Being a fan of routine (and making lists) I will often make a smaller intention list at the beginning of each month rather than once a year- it works for me and it might work for you?
When I feel like saying "tomorrow" or "next week" or "if only _____ was _____ then I could _____" aka making excuses. I'm guilty… I make excuses sometimes more than I like to admit. I'm human. We're all human. When I begin to make excuses more than usual, I like to remember and reflect on how it feels to be on the other end, because when I get stuck it's a pretty depressing place to be. We feel good when we're active, eating better, kind to ourselves, and mindful – most importantly if were always striving to do our best… we talk to ourselves much better- from a place of love- which is SO important. How many times have you talked terribly to yourself in front of the mirror or anywhere for that matter? Would you talk to someone else like that, I think not! So stop doing it to yourself! In class, I say it all the time- take that energy you just spent on that NEGATIVE judgement or thought and turn it into something POSITIVE or better yet here's a challenge: every time you tell yourself you aren't worthy, beautiful, strong, or whatever it may be- do a 1 min plank!
Here are some of my favorite ways to stay motivated and connected when I'm discouraged or in a FUNK…
- Find a new hobby
- Start back up an old hobby
- Join a gym/club/studio/etc but start with a modest intention one month at a time. Often we sign up for a year or more before we know if it's a right fit and then feel guilty for not going. I have done this SO many times… Now I do one month at a time once I've gone for 2 months consistently I re-evaluate and commit to more to save $$.
- Practice self care and lots of it: Salt baths, books, massages, essential oils, candles, etc. Develop a self care routine that renews you, make it your sacred ritual.
- Schedule a private yoga session to get a personal practice routine specific for your needs physical and emotional.
- Schedule a Space Clearing/House Blessing for your house, get rid of old stagnant energy to make room for new intentions.
- Plan a trip or retreat that is purely for YOU, that's based around well being and renewing.
- Start a meditation practice- just minutes can do wonders.
When you do your best the rest will fall into place. Best of luck to everyone this 2015! See you in practice! Also feel free to contact me about scheduling a private session or Space Clearing/House Blessing. Namaste!
Things worth checking out from some of my beloved teachers:
Retreat with Jenn Wooten and Angie Knight in Maya Tulum
Meditation Series with Sheila Singh


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May 30, 2013 15:59 ET
CALGARY, ALBERTA--(Marketwired - May 30, 2013) - Pacific Iron Ore Corporation (the "Corporation") (TSX VENTURE:POC) announces that it has filed its Financial Statements and Management Discussion and Analysis for the three months ended March 31, 2013. These documents are now available on SEDAR.
2013 Results
During the first three months of 2013 the Corporation incurred a net loss of $74,149 or $0.00 per common share as compared to a net loss of $151,692 or ($0.00) per common share in the first three months of 2012.
Its major expenses inured in the three month period included:
Operating expenses totaled $22,310 in 2013 as compared to $33,343 in 2012, a decrease of $16,033.
Mineral property acquisition costs and exploration costs expensed during the period totaled $6,990 as compared to $6,147 in 2012.
General and administrative expenses totaled $32,942 in 2013 as compared to $33,931 in 2012, a decrease of $989.
Write downs of mineral properties totaled $nil in 2013 and 2012.
Stock based compensation expense totaled nil ($9.616 in 2012) and arises from the issuance of stock options and broker warrants in previous periods.
Net financial expenses (income) during the period totaled $11,907 as compared to ($157) income in the prior period. Financial income consists of interest earned on invested cash deposits and unrealized gains or losses on marketable securities. Cash deposits are comprised solely of bank investment certificates with a maturity date of less than one month and are on deposit with a Canadian Chartered Bank. Financial expenses are comprised interest and bank charges and accruals for Part XII taxes.
Income taxes during the period amounted to $nil as compared to $63,812 in the prior year principally as a result of recognizing the deferred income taxes on flow through share obligations offset by the future benefit of discretionary income tax deductions and net operating losses carried forward for income tax purposes.
Company Contacts:
For further information please refer to the Corporation's profile on SEDAR which can be accessed at www.sedar.com, or visit our website at www.pacificironorecorp.com.
Forward-Looking Statements:
The TSX.V Exchange has not reviewed and does not accept responsibility for the adequacy or accuracy of this release. This release includes certain statements that may be deemed "forward looking statements". All statements in this release, other than statements of historical facts, that address future production, reserves potential, exploration drilling, exploration activities and events or developments that the Corporation expects are forward looking statements. Although the Corporation beliefs the expectations expressed in such forward looking statements are based on reasonable assumptions, such statements are not guarantees of future performance and actual results or developments may differ materially from those in the forward looking statements. Factors that could cause results to differ materially from those in the forward looking statements include, but are not limited to: market prices; exploitation and exploration successes; continued availability of capital, financing and personnel; government regulation and laws; the Corporations relationship with First Nations; environmental developments; and general economic, market or business conditions. Investors are cautioned that such statements are not guarantees of future performance and those actual results or developments may differ materially from those projected in the forward looking statements. For more information on Pacific Iron Ore Corporation, Investors should review the Corporation's registered filings which are available at www.sedar.com.
Neither the TSX Venture Exchange nor its Regulation Services Provider (as that term is defined in the policies of the TSX Venture Exchange) accepts responsibility for the adequacy or accuracy of his release.
Pacific Iron Ore CorporationTodd MontgomeryChief Executive Officer(403) 228-0607(403) 262-4860 (FAX)www.pacificironorecorp.com
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When carrying your tack from the barn to the show ring, you want to ensure everything remains protected and show-ready. That is why equestrians will appreciate the technical details that have gone into the Noble Outfitters Bits N Pieces Bridle Bag. This bag was made to keep your tack protected, safe, and looking good for when you land that blue ribbon. The Noble Outfitters Bits N Pieces Bridle Bag is made...


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Sonic 25 Art Collection Unveiled
SEGA and Washington Green, the leading UK art publisher have today announced the Sonic 25 Art Collection. This fantastic exhibition sees artists from Washington Green re-imagine Sonic the Hedgehog... Read more
SEGA and Washington Green, the leading UK art publisher have today announced the Sonic 25 Art Collection. This fantastic exhibition sees artists from Washington Green re-imagine Sonic the Hedgehog... Read more
Ubisoft have today announced the winners of the Watch Dogs film fest. The winners were decided by International Film Director Louis Leterrier, Thomas Geffroyd, Watch Dogs Brand Content Director, and... Read more
Techland have revealed the Nuno character class that will feature in Torment: Tides of Numenera. The official description of the Nuno character class, given to us by Techland is as follows: Nanos are... Read more
Telltale Games have today announced that Episode 4 for Batman: The Telltale Series will be released on November 22nd. Titled 'Guardian of Gotham', it sees Penguin taking control of Wayne... Read more
VooFoo Studios have today announced the launch of their first major update for Mantis Burn Racing on the PlayStation 4. The update brings new features including a new 'Spotlight' single-screen... Read more
Warner Bros have today announced the release of the free mobile game, Fantastic Beasts: Cases from the Wizarding World. This new hidden object game inspired by J.K Rowling's Wizarding World,... Read more
Deep Silver and SEGA of America have today announced that all the DLC content will be released in Europe for 7th Dragon III Code: VFD. All of the DLC will be released after the launch of the game.... Read more
Square Enix, along with Jamie Oliver's Fifteen have today announced an exclusive Final Fantasy XV inspired menu. Starting from November 22nd for a week at the London Restaurant, it will... Read more
Square Enix have today revealed some unique rewards for taking down the upcoming elusive targets in Hitman. The Chef will be hitting Hitman this coming Friday at 1pm. This elusive target will be... Read more
Ubisoft have today sent us over the full music video for the Watch Dogs 2 title, Good Life. Good Life is performed by the talented Oliver Heldens, with the track being produced and inspired by the... Read more
A huge congratulations to all at Digital Extremes who have reached a staggering 26 million registered users on Warframe. They also have revealed that their latest update, the biggest one to date, The... Read more
Deep Silver have shared with us a brand new trailer for the upcoming JRPG, Persona 5. This new trailer shows off some of the main game mechanics that occur in Persona 5. Also, if you are really... Read more
Deep Silver have today announced that the second single-player DLC, Aftermath, is now available for Homefront: The Revolution. The latest DLC is set in the days after the Battle for Philadelphia,... Read more
Warner Bros have today released episode 4 of the Meet that Hero video series in LEGO Dimensions. The video shows highly respected Gandalf attempt to introduce Newt, but things quickly go awry when... Read more
Square Enix have released a new video as we near the official release for Final Fantasy XV. This new video is a showcase of the legendary series' impact on the lives of some of its biggest fans.... Read more


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Our Products
Film City Tour
Tour behind the scenes of the Live Film Studio to explore Tollywood & Bollywood's most famous back-lot in the world's largest Film City.
Experience the Live Film Studio by staying in hotels at Ramoji Film City. Seek the pleasure of your stay where your favorite stars...
New Adventure
Leap into the heart of adventure With Asia's largest adventure land - Sahas
Bonalu Festivities
The special celebration of Bonalu, the Telangana state festival is marked by a riot of colour, customs and dance.


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We've Launched a New Menu!
New Menu at Jake's 29° Sports Bar & Grill
- New Pricing!
- New Menu Items!
- New Chef!
- New Draft Beers!
- New Weekly Promos!
- New Pay-Per-View Sports!
- More Craft Beer!
After serving thousands of customers since March, we are excited to announce a new menu! The menu includes new lower pricing on several of our dishes, lower cost alternatives and all new creations such as "Jake's Bangin' Shrimp"(pictured above)! Get a taste of fine dining with our "Prime Rib Nights" every Thursday Night! We've also added an all new rotating craft beer tap to showcase local craft beer favorites as well as craft favorites from around the world! Visit us this Fall in time for Football at Jake's and enjoy an ice cold Yuengling or Michelob Ultra now on tap.
At Jake's 29° Sports Bar and Grill, "IT'S ALL ABOUT THE GAME"


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Head to Staples to print a few in-store coupon, valid thru 3/8. You can get FREE copypaper with a Staples Easy Rebate and a get 100% back on a 5- Ream case or 2500 sheets of paper for $1 per package too!
You should be set for a while and nicely stocked for printing coupons.
Deal Ideas:
Staples 8.5×11 Copy Paper, 5 reams $24.99 (Limit 2)
–Staples Easy Rebate (exp 3/8)
Makes it $4.99 or $1 per package
Staples 8.5×11 Multipurpose Paper $7.49
Staples easy Rebate and Coupon
makes it FREE
Other Coupons Available:
-15% off any one item in-store
-15% off your entire cleaning & breakroom purchase
-40% off Poppin office supplies purchase
-$50 off chairs priced at $169 or more
-B1G1 FREE all Staples Brights colored paper
-40% off any (1) Avery personal expression and gifting label
-30% off all dividers
-30% off all Staples Better binders
-30% off Avery heavy duty view binders
Staples Easy Rebates are nice because you are able to submit all the information needed online without having to mail in anything! Your rebate comes to you in a Visa gift card so can then spend the money anywhere.
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