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Whether it's difficulty with getting comfortable or insomnia, trying to get a good nights rest before your baby arrives can be challenging.
It is a fact of life that you will not get a good nights rest for a while after you bring your baby home. However, the lack of zzz's starts well before then for most pregnant women.
If you are pregnant and are having problems sleeping for any reason, we hope we can give you some good ideas that will help.
This article focuses on the first 6 reasons, our next article will discuss the remaining 6.
Why Can't You Sleep?
There are a number of reasons why you may find it hard to sleep. It can begin early in pregnancy too, not just towards the end when you can't find any position that feels right.
First, let's explore the possible reasons why you can't sleep well. The most common reasons include:
- Unable to find a comfortable position due to aches and pains of pregnancy
- Having to pee…often
- Leg cramps
- RLS – Restless Leg Syndrome
- Heartburn and indigestion
- Sleep apnea
- Snoring
- Nasal congestion
- Insomnia
- Sleep walking
- Fatigue
- Crazy dreams
You may have only one of these issues, or have several of them. You may also notice that some of these symptoms will pass only to find that you start to experience another one. They are all part of being pregnant and are quite normal. However, there are things you can do to alleviate and help some of these sleep problems.
Sleep Solutions While Pregnant
Many of the difficulties with sleep pregnant women experience are the body's way of preparing them for the lack of sleep once their baby is born. However, this is little consolation when you're pregnant and can't sleep. It is literally exhausting trying to function while sleep deprived. So while these are symptoms of being pregnant, there are things you can do to alleviate some of them, or at least make them better.
Let's discuss 6 of them one at a time and the other 6 in our next article:
Unable to find a comfortable position due to aches and pains of pregnancy – this is generally a problem during the second and third trimesters but can be felt at any time during pregnancy. Prior to getting pregnant, you had a perfect position to sleep in: on your back, on your stomach. But as your baby and uterus grow, laying on either your back or stomach gets tricky. And past your first trimester, it's not recommended to sleep on your back as the weight will press on your vena cava, the main vein that carries blood back to your heart from the lower parts of your body. This can interfere with your circulation and even cause you to feel light-headed when laying down. The solution – sleep on your side, preferably your left side. This will make things easier on your circulatory system and is also safer for your baby. And bring on the pillows. Place them anywhere underneath your arms, legs, tummy, back, and definitely try between your knees.
Having to pee…often – This is typically an issue during the first and third trimesters. At first it is primarily due to increases in hormones, progesterone to be precise. Also, your kidneys begin filtering 50% more blood, which in turn means more urine. By your third trimester, the weight of your uterus literally pushes down on your bladder, causing you to go more frequently. The solution – be sure to drink enough throughout the day, but cut back in the evening, preferably 2 hours before you go to bed. Also, get a night light. That way when you do get up to go, you don't switch on the light causing you to wake up more and may make going back to sleep more difficult.
Leg cramps – Typically begins to occur at the halfway point in pregnancy. There are a number ideas as to what cause them, but it's still not exactly apparent what causes leg cramps. One idea is that the extra weight may put pressure and fatigue on the blood vessels in the legs. The solution – try upping your intake of both calcium and magnesium, you may want to get a recommended amount from your doctor to be safe. Drink plenty of water throughout the day and be sure to stretch your legs. If you stand a lot for work, try wearing support hose. If pain and/or swelling occur with the cramp, or the pain lasts longer than normal, notify your doctor as these could be signs of a blood clot.
RLS – Restless Leg Syndrome – This is generally an issue in the third trimester, but can happen at other times in pregnancy. As many as 15% of pregnant women experience this, but it's still unsure as to what causes it. It is a very uncomfortable, crawling or tingling sensation in the legs combined with the urge to move them. The solution – ask your doctor to test you for iron and folate deficiencies. If your levels are low, boosting up on these may help but be sure to consult your doctor first. Get plenty of the essential nutrients every day, try to get some exercise, and try to avoid caffeine.
Heartburn and indigestion – You may experience this anytime during your pregnancy. It may be due to hormones, which can relax the muscles in your esophagus that keep the acid in your stomach. The further along you progress in your pregnancy, the bigger your baby and uterus become. In your third trimester your stomach literally gets pushed upwards and this can cause the problem too. Many women complain that is becomes worse when laying down. The solution – there are over-the-counter medicines that can reduce heartburn and indigestion. Ask your doctor which one is safe for you to use. Also, avoid eating foods that contribute to heartburn such as spicy and citrus foods. Instead eat things low in acid such as pretzels, bread, potatoes, green beans, carrots, peas, bananas, apples, and pears.
Sleep apnea – Once again, you can thank hormones for your sleep apnea. They can congest the mucous membranes in the upper airway. It can be more common in pregnant women that have problems with high blood pressure or gestational diabetes, however, these don't seem to be a cause of the problem. Also, gaining excessive weight while pregnant contribute to the issue. The solution – while you can't go on a diet while pregnant, you can try and cut back on the empty or extra calories you don't need. Also, talk to your doctor about your sleep apnea. He or she will likely check you for high blood pressure or gestational diabetes.
We will discuss the remaining 6 reasons in our next article.


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The 5th annual Boulder Arts Week will take place on March 30 to April 7, 2018, at venues throughout the city.
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Couple Convicted Of Illegal Pot Grow In Aurora BasementA U.S. District Court Judge found an Aurora couple guilty of marijuana cultivation on Friday.
Suspect Killed In Officer-Involved Shooting Near 92nd And FederalAn officer-involved shooting happened near the intersection of 92nd and Federal on Friday night.
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Firefighters Rescue Max The German Shepard From His Own RoofA dog found himself in some need of help after getting stuck on the roof of his home.
Deadly Officer-Involved Shooting Near 92nd And FederalAn officer-involved shooting happened near the intersection of 92nd and Federal on Friday night.
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Toy Collection Day Brings Community Together To Support Boys & Girls ClubsPatrick Gaines of the Boys & Girls Clubs of Metro Denver talks to CBS4's Joel Hillan about the importance of the Together 4 Colorado Toy Drive.
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Top Event
TOP EVENT: Croatian Insurance Days 2019 - Day 2
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TOP EVENT: XPRIMM Insurance report and 3 other new XPRIMM publications, launched at the Baden-Baden XPRIMM Reception
The Georgian Evening - for the first time in Baden-Baden
TOP EVENT: Who were the winners of the XPRIMM Insurance Awards 2019?
EVENT: "Insurance in Azerbaijan: Trends & Opportunities" Conference took place on 28 June in Baku
EVENT: 55th edition of Global Insurance Forum took place in Singapore
EVENT: Insurance Europe's annual International Conference gathered industry professionals in Bucharest
EVENT: FIAR 2019 gathered insurance professionals in Sinaia, between 19-22 May
EVENT: The XXIII Annual Reinsurance Conference took place in Moscow
Conclusions: IIF 2019 - PROPERTY INSURANCE - the 2 CAT Cs: climate and cyber
Conclusions: IIF 2019 - MOTOR INSURANCE - the innovation challenge
Conclusions: TBILISI - the first Georgian International Insurance Conference
FIAR 2019: Register before 28 February and save EUR 400 of the attendance fee
The "Croatian Insurance Days" took place in Opatija, Croatia
Reducing the risks in agriculture by using insurance means, discussed in Skopje
IIF 2018 - Insurance in a DIGITAL WORLD
VIDEO: MUNICH Re: We have the duty to find solutions for cyber risks, which are a threat at the global level
Willis Towers Watson: reinsurance products backed by 'alternative' capital have become mainstream
Swiss Re expects the reinsurance industry to further consolidate
NASH, Guy Carpenter: The current pressure on returns is a stimulus for consolidation
Hannover Re expects modestly higher premiums and stable conditions for its German business
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HOEPKE, Munich Re: I expect at least a stable renewal round in 2019
Alternative capital, InsurTech, and the digital revolution are the M&A drivers of the reinsurance world
Five new XPRIMM insurance reports on the Baden Baden stands
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Re/insurance specialists gathered this Sunday in Germany at the Baden-Baden XPRIMM Reception
Fausto PARENTE, Ante ZIGMAN and William VIDONJA - keynote speaker at the "Croatian Insurance Days"
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ICAR Forum 2018: Main conclusions
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Focusing on closing the protection gap, the 10th International Istanbul Insurance Conference gathers in Istanbul, between the 4th and the 5th of October 2018, well-known speakers from Turkish and the global insurance & reinsurance markets.
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LIVE: 1st National Reinsurers Summit in Moscow: focus on global cooperation
The challenges associated with digitization in the insurance sector discussed at the "Insurance in the Digital Future" Conference, in Ljubljana
LIVE from Monte Carlo: The 62nd edition of the "Rendez-Vous de Septembre"
Munich Re: aggregation risk of cyber insurance is 'the elephant in the room'
AXA obtained approvals for XL acquisition. Last day of independence for XL Group
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Hannover Re: broadly diversified reinsurers with expertise and a very good rating will benefit from the current state of the market
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Munich Re - Cyber Insurance Market - 9 billion USD in 2020
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AON recommends the pools to be more flexible
15th Talk on Insurance and Regulation - Get acquainted with the Western Balkan countries' insurance markets
Berlin: LeapFrog CEO, awarded insurance industry gold medal, calls for industry to reach 4 billion under-served consumers by 2030
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The Insurance AI and Analytics Summit returns to Europe in 2018
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The upcoming Forum, supported by the All-Russian Union of Insurers (ARIA), will logically continue a detailed discussion of the most pressing issues previously raised at ARIA events in 2018: Insurance and Reinsurance International Congress in Moscow and Insurance International Conference in St. Petersburg.


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Lomatähdet/Otava 11, 2+2 hengen huone
apartment, Levi, Kittilä, 2+2 persons
Otava 11
( 35 m2) This apartment is ideal for a family, however, it is also suitable for two couples or a group
consisting of 4 friends.
- Downstairs (20 m²) is a combined living-room and kitchen, with a fireplace and convertible sofa,
balcony which has a great view towards the piste.
- Upstairs (15m²) is a sauna, WC/bathroom and bedroom for two.
- A panel TV, stereos/a DVD-player, a drying cabinet. Wlan.
- Smoking and pets are strictly prohibited.
- No pets allowed.
All residents have free access to the ski maintenance room and to the gym located in the basement
of Karhunvartija. Every apartment has a separate locker for sports equipment.
- Internet access via a mobile broadband connection available from reception
Two of the apartments have a separate entrance from the street level. The rest of the apartments have
an entrance from the hallway. Nearly every apartment is equipped with one or several balconies.
Our own maintenance company is present in the houses and gives aid when requested.
Accommodation rates include final cleaning, bed linen, bathrobes, two ski lift passes per apartment and
free use of the gym.
Your accommodation will be at your disposal from 16.00 on your arrival day until 12.00 on your departure day.
Basic information
| Kittilä
Ratsastajankuja 3, 99130 SIRKKA
Show location on map
|Type of holiday home:
|Name of holiday home:
|Lomatähdet/Otava 11, 2+2 hengen huone
|Number of bedrooms:
|Number of beds:
|Number of additional beds:
|indoor sauna, electric sauna
|Rental number:
|Additional information:
| Read more
|Pets allowed:
|not allowed
|Smoking allowed:
|not allowed
|Internet connection
|Facilities and equipment:
|laundry machine
|Leisure-time activities:
|horseback riding, motor sledging, cross-country skiing, biking, downhill skiing, canoeing, tennis, golf, fishing, ice skating, picking mushrooms/berries, roller-skating, hunting, children activities, hiking
The destination is rented out by
99130 Sirkka
Tel. 016 639 3370


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16 Jun 2018 12:40:54
I put it to whoever wants to retort that if you put Arnautovic's head on Fekir's body, you would be hard pressed to tell the difference in player.
1.) 16 Jun 2018 13:24:55
Dont understand. Are you saying they look alike because im not so sure.
2.) 16 Jun 2018 13:45:28
I think the implication is that they play in a very similar way. I don't agree at all, but I think that was what the OP was suggesting.
3.) 16 Jun 2018 15:18:27
They play nothing like each other. Arnautovic is a fairly ordinary player who has one good game in four. He certainly lacks the flair and vision of Fekir. Plus he's 29 now and West Ham are looking at stupid money for him.
4.) 16 Jun 2018 22:15:47
Arnautovic is a pee-poor player who was at Stoke and now at WH for a reason. Both do not play in the same way by any stretch. He is not fit to carry Fekir's training kit.
5.) 17 Jun 2018 15:31:45
Ok, fair enough. They are built very similarly and move, walk and run very similarly. They kick the ball in the same way, and play using a very similar technique. Facially they are the nothing alike (obviously), but as players, if you watched some videos where they were in the same kits and had their heads edited off, you would be hard pushed to tell the difference, I think.
Arnautovic has a stigma because he's only been seen in England playing for Stoke and West Ham. If he'd been in France, tearing up trees, then maybe people would be more excited by him. He's got the lot, just needs regular application and as he matures, seems to be showing it more. Oh, and playing slightly deeper than he does would make a difference. He's not a striker, as he seems to be used at West Ham.
6.) 18 Jun 2018 22:31:15
Bardzo, speak for yourself. There is NO stigma against Arnautovic. This has nothing to do w/ where he was playing or whther he was playing in France or whatever. I have known about Arnautovic since his Inter days as a very young player under Mou and tho he was supremely talented, he had a stinking attitude that even Mou was fed up with. Imagine having Ibra, Arnautovic and Balotelli in the same team and DR. Yeah, complete mayhem. He was shipped out to Werder Bremen where he eventually shined BUT still under-whelming based on his high potential. He bounced around a bit and landed at Stoke for a reason. That was his level and so is WH right now so comparing him with Fekir w/ o knowing the history of both players, makes your point quite weak and hollow.
15 Jun 2018 13:50:21
So Alisson is unlikely, as is Oblak. Butland is supposedly not good enough and neither is Navas. Karius, Mignolet and Ward are gone if you believe all and sundry.
So, my fickle fellows, has anybody got any suggestions for who they would like to see arriving to play in goal, names above notwithstanding? Bonus points for originality.
1.) 15 Jun 2018 13:54:47
Werder Bremen goal keeper Jiri Pavlenka. Young tall and solid.
2.) 15 Jun 2018 13:56:03
The clear answer here is the winning teams Goalkeeper from the charity match.
Im pretty sure Klopp will be watching the stream.
3.) 15 Jun 2018 14:01:41
Plenty of goalkeepers out there to be looked at but Klopps style seems to be to wait for what he deems is the right one.
Donnaruma still for me personally but can't see it.
4.) 15 Jun 2018 14:13:14
De Gea.
5.) 15 Jun 2018 14:13:27
I think we could very well end up signing Butland and Navas. The fans will just have to get over it.
6.) 15 Jun 2018 14:13:44
I'll give it a punt. I'll even do it for only £10k a week, so we can spend wages elsewhere! 😂.
7.) 15 Jun 2018 14:19:20
Why fickle?
8.) 15 Jun 2018 14:38:54
Rui Patricio anyone, free transfer now, international goalkeeper.
9.) 15 Jun 2018 14:44:18
I think Butland will arrive, and I believe Klopp will bring the best in him. But why not test the water with Courtois from Chelsea? What s the worst that can happen? Chelsea or the player turns us down. Worth looking into I think.
10.) 15 Jun 2018 15:00:01
Would never happen but Handanovic has been consistently excellent.
11.) 15 Jun 2018 15:05:29
I'd love Buffon for a year personally and keep Karius as no2. I know it won't happen but it's be a good option where maybe next year we could afford a blow out on an Oblak.
12.) 15 Jun 2018 15:05:52
Some football fans are philosophical at all times, some fans are death threat mongers. People en mass are stupid and illogical of thought. Just like society in general, football fans are negative and fickle.
On the subject of Liverpool's goalkeeping situation there is no consistency. Various people would back Karius, but really want to sign a perceived world class 'keeper. Some people want to see the back of Karius and would take Navas and Butland in a beat if it meant he was shown the door. Others don't want to touch them with a barge pole, just like they wouldn't have with Oxlade Chamberlain, Mane, Salah, Wijnaldum etc (the list goes on), so would rather stick with Karius even though they don't really want him. That's why fickle, Adam.
Also, I'm not interested who we will sign. I asked if people had suggestions of any alternatives, mainly as a way to hear some other names of 'keepers to look out for. For example, I really like the look of Dubravka and I think Newcastle may have got a bit of a diamond there, even if he is nearly 30. Of all the teams in the world, are there really only 5 or 6 goalkeepers that would suit us out of the ones we could actually sign?
13.) 15 Jun 2018 15:13:36
Would absolutely love courtois at lfc, but simple fact is he has his own family still living in Spain and understandably wants to go there to be with them. Never happening ever, but man in a dream scenario with him in goal, we'd win the lge.
On a side note, I'm youtubing john barnes lfc goals. what a player. My favourite of that era and priceless if he was playing today. Better than salah, cr7 imho.
14.) 15 Jun 2018 15:39:48
Make a health by bid for loris from spurs. Spurs like to sell if the price is right and I think loris is underapreciated.
15.) 15 Jun 2018 16:22:10
Navas is no better than what we already have. Navas in particular is not worth considering as his positioning, judgment and ability to deal with crosses is shocking, the man has been thieving a living at Madrid and at 31 he is not going to be getting better. Even Madrid see him as a weak link, they were that desperate to get shot of him they offered him to the mancs after his first season. Whoever buys him is buying a dud. I'd rather we stood by Karius and supported him than waste money on any of Navas, Cillessen, Pope or Butland.
16.) 15 Jun 2018 16:23:06
If we can't get a goalkeeper the quality of an Oblak, which i cannot see happening, or Allison which the eds have said isn't happening then id be happy to stick with Karius and bring in Butland and have them fight for the no.1 jersey. I must say that i really liked Karius and let's be fair, he hasn't really put a foot wrong (CL final aside, which was more down to a concussion than his gk ability, personally i also feel the medical staff and refs should shoulder the blame for not spotting he had indeed a concussion) since been given the goalkeeping position permanently, our defence improved dramatically, having VVD in front really helped with that, but i think we had the 2nd best defence in the league stats wise from January if i remember correctly.
I would love to see him prove all the doubters and some of our "fans" wrong, i use the quotation marks in response to the fans who have sent him death threats which is not the liverpool way, we used to get behind our players even if they did wrong. I always felt that Karius has the ability to be world class but he needs support.
Id like to sign Butland if we don't get a top class keeper, i feel he would add quality and knowledge of the Premier League and i hope he has a good WC even as an irishman who may not want England to win the tournament i hope he can have a good tournament and join us then.
But end of the day, we need to trust in Klopp, he has a good track record for the signings he has made. I would say 90% of the signings he has made have been successful. Just because we don't sign a player that has a rating of 99 on Fifa doesn't mean he won't be a good signing.
17.) 15 Jun 2018 16:20:11
Loris is well out of form the last few seasons. I am a big fan of his but he isn't the answer for us.
18.) 15 Jun 2018 16:24:47
I'd be happy with Karius as a punt for one more season. Let him prove his metal. Still a strong believer that Reina would be a great coaching/ no2.
19.) 15 Jun 2018 17:26:53
I know it's very rare Walter mate lol but I agree!
20.) 15 Jun 2018 17:41:56
David harewood.
21.) 15 Jun 2018 19:48:19
Klopp can't afford a punt on Karius this season.
Fail to win anything will not be forgiven by the owners.
22.) 15 Jun 2018 20:33:28
If we start winning stuff it is more likely that our Stella players will stick around. The fact that we don't win stuff is one of the reasons that two of our best players went to barca.
23.) 17 Jun 2018 15:11:11
Barzdo I seen what you're saying but what you've just described is not fickle, that's people having different opinions. Fickle is the same fans constantly changing their opinions to the beat of the drum. You're describing different fans having different opinions?
10 Jun 2018 11:51:14
This seems a good time to remind everybody that the transfer window is open until the 9th of August. That's one day less than two months.
I'm not saying that anything will happen with you know who, or that the president of the club that you know who plays for likes to be difficult because he has an image to uphold, given the way he's very vocal about being steadfast (Ed001 wrote about this very player in this very situation with this president in his daily round up not so long ago) . All I'm saying is there is a long time to go and a lot of opportunities for us to get the player (or a suitable alternative) and for said Frenchman to save face and show the world how to negotiate, in his eyes.
21 May 2018 17:45:52
Do i not get things posted now then?
{Ed001's Note - I don't know do you?}
1.) 21 May 2018 18:02:58
Ha, well fair enough. I have sent several through the last couple of days that haven't been posted. I was just wondering if I was on a black list or something.
2.) 21 May 2018 19:45:33
We voted you out at the last meeting. 😂.
3.) 21 May 2018 19:56:15
Me too actually. I know I wasn't rude and for a change they were not very negative either.
4.) 21 May 2018 22:18:02
Damn those general meetings. You miss one and it bites you on the backside for a lifetime!
13 May 2018 17:16:43
Right. Firstly, brilliant result today. The boys played fantastically on a glorious day in the sunshine. A joy to watch, even if we weren't at our fluid best. Champions League qualifiers, Mo sets a new record, Solanke and Robbo get first goals for the club. Perfect end to the season.
Secondly, we need more songs for the players. Mane goes off, gets a great reception but no song. Bobby and Mo go off, fantastic reception and songs to boot. I'm not sure its the be all and end all for these guys but If I were Sadio I'd be a bit miffed those guys seem to get all the love.
With that in mind I've got a couple to get started. They are both really simple but you can't beat that in the stands.
To the tune of 'For the love of money' by The O'Jays
Mane, Mane, Mane, Mane. MAAANEE (and repeat)
And because I was really chuffed for the lad. Simple but it works. To the tune of 'So lonely' by The police
Solanke, Solanke, Solankeeee
Any more for any more?
1.) 13 May 2018 17:24:12
Magic Mane
Magic man by heart.
2.) 13 May 2018 17:55:44
Mane does have a song. Was at game today and kop chanted it when he went off. Plenty of love for mane especially with a klopp cuddle to boot!
3.) 13 May 2018 18:41:54
I didn't realise. It never sounds like it on't tele. You can always hear Bobby and Mo's but no one else's if they have one.
4.) 13 May 2018 22:30:25
Sadios song is sang every game. one of the most popular.
5.) 13 May 2018 22:52:37
Deffo heard Mane's song, one of the better ones.
14 Jun 2018 17:27:02
If you're right, midwalesred, then maybe you can rub it in. Until then I'd hold off on telling what to believe. Cheers for the info though.
07 Jun 2018 09:47:16
Cheers Macca, its always lifts the viewers when you post and we know you're just passing on what you know, but its nice that you cleared a few things up. Thanks.
After seeing what Klopp has been building and the areas we have been struggling in relating to squad depth and first team quality in the middle of the park, A summer where we see Fabinho, Keita and Fekir come in is the stuff of dreams to be honest.
Add to that a real top drawer, undisputed number one in our team goal keeper and then you have a squad able to compete with anyone.
Four tip top players, no fillers, no weaker substitutes. That rarely happens at Liverpool in one window so please Fekir and Alisson, Sign on the line!
04 Jun 2018 18:49:35
Can didn't give his all for us, if he did he would be one of the world's best by now. He has all the ingredients, but application is what let's him down. Losing concentration and focus and being positionally un sound in what is a very structured team is not giving your all in my opinion. Everyone has a role, and certain triggers set shapes in motion. Can simply didn't stay on it for sustained periods.
25 May 2018 11:04:59
Why don't the authorities limit agent fees? Him or anyone else getting paid so much does nothing for football at all and only exacerbates certain negative parts of the game.
23 May 2018 14:55:13
I only live 3 miles from Wroxton. May well come down and give you guys some support but I've not played in years so I'll leave that to the rest of you. Good job in sorting all this by the way, Benny.
26 Jun 2018 11:22:16
Carrillo is the guy klucas. Great in build up play but looks like he's dealing with a grenade in the box though. Same as much of the the rest of Peru, too much excitement, no composure.
Golovin is the obscure one that's caught my eye. Make's Russia tick. Skilful, can pass, shoot, cross. Looks good.
Main fella though is Lozano of Mexico. Looks like a star in the making, this lad. Fast as you like, can beat a man, shoot, is skilful etc, but mostly I love his work ethic. One block against South Korea was a joy. When the guy lined up his shot he was nowhere to be seen, then he appeared like a bullet and the Korean ended up kicking Lozano's boot because the ball was long gone. This from a winger giving his all for his country. Whether it translates in club football, I have no idea, but very impressed so far.
18 Jun 2018 11:54:12
Gosh darn it no. Couldn't pass 5 yards and was only looking at coming inside and playing for 1-2's. None came off because his passes didn't reach the man in the first place. Can't run either. No thanks.
17 Jun 2018 17:43:39
They were great, fans were great, loads of fun and shame they didn't get the win. Someone needs to tell them to calm down at crucial moments. They played with so much emotion that they kept losing their head at vital times. Very entertaining though, the sort of team that makes the World Cup so special.
17 Jun 2018 17:42:47
The 'clear and obvious error' moniker was coined by Mike Riley and it stuck. It's not actually on the protocol. He used it as a means to explain its use so that people would understand, and true to form, it's all that people focus on.
I have been sceptical of VAR in it's current form in the UK, but seeing how they let the game flow in the World Cup, even when a decision is imminent, has really impressed me. Players will get used to just getting on with it and playing to the whistle. Obviously not all decisions will be 100% correct, but more will be and any improvement is an improvement nonetheless. Also, there is less harassing of the referees, minimum delays (or delays at suitable times) and a consistency can be more easily maintained. So far, the World Cup usage has changed my mind.
17 Jun 2018 15:39:04
We signed Diouf before the World Cup.


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The Binghamton men's basketball team fell behind 10-9 just six minutes into its matchup against the Greyhounds but never trailed again following a 3-pointer from junior guard J.C. Show on the ensuing possession. BU (7-4) captured a solid 77-64 victory after narrowly pulling out a 71-66 win over Army three days prior. Just 11 games into the season, Binghamton is five games short of its win total from a season ago and feeling optimistic about where it stands.
"Our offense is in a really good place," said BU head coach Tommy Dempsey. "We're playing unselfishly, everyone's getting high-percentage shots and guys are sharing the ball."
Saturday's showdown marks the first triumph over Loyola (1-8) in Binghamton's program history. A tight 90-85 loss that featured a blown 17-point lead last season teased a victory over the Greyhounds, but the Bearcats played on Saturday as if they had a history of success. Senior forward Willie Rodriguez posted a season-high 22 points while Show added 17 of his own. The teammates combined to shoot 16-24 from the field as they carried the squad throughout the contest.
"Show was the main reason we entered the half with the 15-point lead," Dempsey said. "He scored 15 points in the first half and even though he only took two [or] three shots in the second, his willingness to win was just as valuable."
Early in the second half, the Bearcats extended their 42-26 advantage on a layup from Rodriguez. The Greyhounds responded with a 9-0 run, capped off by a jump shot from freshman guard Isaiah Hart. Rodriguez and junior guard Everson Davis sunk the game's next two baskets from deep to get BU back on track.
The win over the Greyhounds concludes three straight matchups against Patriot League opponents for Binghamton, a challenge Dempsey and his crew were prepared for.
"I thought that was a tough stretch of the schedule," Dempsey said. "To get through that and keep the win streak going is a real credit to our guys."
In order to sustain this level of play, the Bearcats are tapping into their reserves to support the strong starting five. Redshirt freshman guard Tyler Stewart logged a season-high 22 minutes and contributed solid defense as he helped boost BU's edge to 19 in the second half.
"We're starting to develop some depth and consistency in our rotation," Dempsey said.
Binghamton can attribute its win to a multitude of factors, as efficiency and rebounding surely played a role. The Bearcats outrebounded Loyola 30 to 25 and shot 58 percent from the field while the Greyhounds knocked down just 48 percent of their attempts. Despite the strong shooting, BU's performance from the free-throw line remains a point of concern. The Bearcats shot just 59 percent from the line against Loyola and their 60 percent shooting on the year ranks 343rd in Division I college basketball out of 351 qualified teams.
BU enters a lull in its season emphatically, but Dempsey recognizes there is more work to be done.
"We have eight days off now, the guys will start to get ready for finals and then we're ready to prepare for Sacred Heart in the middle of the week," Dempsey said.
The Bearcats search for their seventh consecutive victory after a 1-4 start as they head to Fairfield, Connecticut to take on the Sacred Heart Pioneers. The game is set to start at 1 p.m. on Sunday, Dec. 17 from the William H. Pitt Center.


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معلومات عني
My academic background is in pharmacology and public health. I have experience working in PR/marketing , and as conference manager in London. During my time in the corporate sector, I found my true passion which is making a difference to individuals and communities in developing countries. In 2013, I then founded an initiative called Al Sudaniya Mentoring (ASM) which empowers and unlocks the potential of young Sudanese women.
Al Sudaniya Mentoring
Al Sudaniya Mentoring (ASM) is an initiative that was established in 2013 to empower, engage, and inspire young Sudanese women to develop their personal and professional skills to become pioneering leaders of the future. The ASM programme was set up as a result of my participation in the Milead fellowship run by the Moremi initiative. I felt strongly that a project that involved building the confidence and personal and professional skills of young Sudanese women so that they have the courage to pursue their goals was very much needed in Sudan. Women face a multitude of challenges rooted in the deeply ingrained gender roles which means that women often lack the support and guidance they need to reach their full potential. The programme was developed to address these challenges and provide an opportunity for young women to develop key skills and knowledge that will allow them to flourish, thrive, and become dynamic agents of change.


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Cheryl Lynne Simpson, NFCA Volunteer
It was about three and a half years ago when we found out that our son Jack has celiac disease. I had a feeling that something was not right and requested his pediatrician do blood work. It was not a typical situation. Other than short stature, Jack had no symptoms at all.
I was amazed at how easily he adapted to being gluten-free and we were proud of his fortitude in maintaining a gluten-free diet. Not an easy task for any 11 year old boy.
Shortly after his diagnosis, Jack and I were at my cousin's house and she told us about her amazing friend Alice Bast, the President of the National Foundation for Celiac Awareness (NFCA). After hearing about Alice's accomplishments and the magnitude of what she has done for celiac awareness, Jack wrote her a note and asked my cousin to deliver it. I think the note told Alice that she was a hero. Indeed she is! We looked forward to meeting her one day.
Jack's letter to Alice Bast
The months and years following Jack's diagnosis progressively became a nightmare. Jack developed extreme anxiety, he became depressed and his behavior was frequently alarming. His emotions were rampant and we often needed professional assistance in our home. We visited many hospitals, psychologists, psychiatrists, counselors and therapists. We were given a barrage of different diagnoses and feared that we would soon be unable to care for Jack at home. School gave him his own aid, his own bus and pulled him out of all mainstream classes. Although academically he maintained excellent grades, we were told that he would be unable to attend the high school do to the enormity of his emotional difficulties. We were consumed and worried beyond belief. It took a major toll on his brothers, his father and I were frantic, Jack was devastated. He slowly lost all of his friends, dropped out of his favorite sports and refused to socialize with his peers.
During this horrific time Jack participated in a fundraiser for NFCA and won a competition! Alice invited Jack to Washington, DC two years in a row. There, he spoke to lawmakers about celiac disease. Twice Jack helped me procure items for silent auctions for annual VIP fundraisers which benefit NFCA. He was even invited to do a news broadcast on public television with Alice. During such a devastating time in his life, Jack was our little NFCA superstar.
Jack just finished 8th grade and the last three months made improvements so drastic that he has been invited to attend the high school. Although he still has some hurdles to surpass, he is making new friends, just joined his old hockey team and is having a terrific summer.
I truly believe that other than the unconditional love of his family, NFCA was the only thing in Jack's life that he felt was positive. For Jack, celiac disease was a God-send; it afforded us the opportunity to meet Alice and her dynamic team. In his time of need, NFCA wrapped its arms around our son with support and kindness that we will never forget.
Cheryl Lynne Simpson
NFCA Supporter, Friend and Volunteer


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Monday Morning Music Mix ~ August, 23 2010
- MusicPLN.org Just updated to version 1.4 -Includes a number of new features and "fixes".
- The Music Education Blog Carnival is starting again… Submit your Posts for the September 1st, 2010 Edition Now… Submit your latest Music Education Blog post directly here: Click to submit!
- MusicEdNews.Com is Live And Full of Up-To-Date Music Education Related
- Music Education Weekly Twitter Chat – Monday @ 8PM EST on Twitter
Reading the Monday Morning Music Mix is a great way to start your work week and only takes about five minutes! So…sit back, grab your favorite coffee or morning beverage and "TAKE FIVE" with the Monday Morning Music Mix…
Standby, The Morning Music News Follows Directly:
Did You Know That You Are Already An Expert? – "Every one of us has had experiences that are worth sharing with others. Everyone has tips and tricks that they've "learned the hard way" through raw experience, and everyone can teach those tips to others. There is not a mother in the world who doesn't have a story of what it was like for them through their pregnancy and their first year of being a mother. There is not one single military man or woman who does not have a host of experiences that they could share. And certainly, there is not one single teacher out there who, despite how little time they may have been on the job, does not have experiences to relate that could potentially be helpful to other teachers…"
Bandworks Publications – A new Instrumental Music Publisher featuring Patrick J. Burns. Check out Travis J. Weller's blurb about it…
BoomWhacker Mysteries in First Grade – "…My first graders LOOOOOOVE the BoomWhackers and they behave well with them because they don't want to lose their turn to play. I focus on mastering basic rhythms in first grade. So BoomWhackers work nicely and I get a little iconic note reading worked on as well. What is a BoomWhacker Mystery? Well, it's a bit of Name That Tune and ear training with a little story telling worked in…."
Whole Class Composing With GarageBand – "…So began the experiment to see if we could construct a performance just from the materials given to us by GarageBand which was musical and which allowed every performer to participate fully in the experience as they are able – press play, sit back and listen was not an option. I started again by constructing two scenarios one of which is here and the second of which will be in my next post. Firstly I imagined a classroom with only one mac – seriously back to basics. Assuming that in this case getting round 30 students with one computer is a logistical impossibility could we have them perform at once and use the software to enhance the experience…"
What it Takes to Motivate – "Stickers, games, prizes, music money, or competitions…is that what it takes to lure students to stick with an instrument? Is the magic triangular support of student, teacher and parent a promise of guaranteed success? Dr. Randall Faber states that teaching an instrument is completely dependent upon students' level of engagement at weekly lessons. As teachers, we must be involved more in the learning that is going on rather than the teaching. Monitoring students' emotional engagement is the key to making the unfamiliar familiar, and the biggest motivating factor…"
How 21st Century Online Collaborative Tools, Networks, and Skills are Re-invigorating the Field of Music Education – This is an article that I wrote for iSchoolBand.com and is quite extensive: "Many Music Educators are finding a new found energy for their field and a resurgence of energy for their own creativity by tapping into the wealth of Professional Development tools that are being utilized online and new colleagues to share ideas with via the Internet. Music teachers, by their very nature, are creative people; however many of them are now viewing themselves as trapped within the "four walls" of their schools and "starving" for outside contact. They are increasingly feeling the pressure of the changing school priorities and the educational environment. These types of high-pressure situations and scenarios often, and unfortunately, lead to a premature draining of energies and creative drive for many of the music teachers…"
#musedchat will be held tomorrow night on Twitter- Join us!
Find out more about it here: MusicEdMajor.Net. Learn how to get the most from this experience here: Navigating #MusEdChat.
Want the quick 411 on #musedchat? Click Here!
Hey, we're LOOKING for pictures of coffee (or tea) to use with the Monday Morning Mix… Send them to me via the contact form above or Tweet Me at @pisanojm
Don't Forget to Submit your article for the Music Education Blog Carnival!:
Submit Now for consideration of one of your Blog posts for inclusion into the next Music Education Blog Carnival. The Sept, 2010 version will be hosted by Travis J. Weller.
Join Us either as a READER or SUBMITTER!
Do you have an article or idea for the Next Monday Morning Music Mix? Contact us via the contact page. As always, feel free to leave any comments you might have in the comment section below.
*Hat-tips are given at times to show who or where I learned about an article listed in the Monday Morning Music Mix… Have a great week!
GET UPDATED NEWS, TIPS, AND INFORMATION ABOUT MUSIC EDUCATION AND TECHNOLOGY DAILY BY VISITNG MUSTECH.NET'S NETVIBES PAGE AND SEE WHAT SOME OF THE BEST MUSIC EDUCATION BLOGGERS AND PODCASTS ARE TALKING ABOUT EACH AND EVERY DAY: HTTP:/MUSICEDNEWS.COM and HTTP://MUSTECH.NET !
Find the best Music Education "Pedagogues" to follow on Twitter here:
http://mustech.net/musictwitter ~ follow me directly @ http://twitter.com/pisanojm
Joseph M. Pisano, Ph.D., is an industry innovator, educator, clinician and lecturer, trumpeter and conductor, and the creator of many music and education websites. He is currently the Vice President of Innovation and Engagement at Keystone Ridge Designs, Inc. After twenty-three years as a professor and administrator in higher education, he made the move into industry in 2018.
As one of the youngest full professors in Grove City's history, he served in many capacities during his tenure including Professor of music, Director of Music and Fine Arts Technology, Technical Director of the Pew Fine Arts Center, Associate/Assistant Chair of Music and Fine Arts, Director of Jazz Studies.
He finished his tenure at the college as the Director of Bands, where he directed the college's Symphonic Concert Band, Wind Ensemble, Marching Band, Pep Band, and various smaller ensembles. He continues to guest direct bands, consult with music programs, and adjudicate ensembles and programs today.
He has been named a TI:ME Teacher of the Year, received the JEN Jazz Educator Award, the PA Citation of Excellence, and named a "member for life" of the PA Intercollegiate Bandmasters Association. He is a past Vice President of the Technology Institute for Music Educators, an associate member of the American Bandmasters Association, a past President of the PA Intercollegiate Bandmasters Association, and a member of various education and music honoraries.
He has written for numerous publications including DCI Magazine, Teaching Music Magazine, SBO, and was the Educational Editor for In-Tune Monthly Magazine for eight years; he has contributed hundreds of articles to various publications.
He is an active conductor, trumpeter, clinician, and educator. Find out more at his website: jpisano.com.


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IIoT World, in coopearation with Cisco, Trend Micro and aDolus, will be hosting a virtual conference that will be talking about cybersecurity in industrial IoT.
The webinar, or a virtual conference, titled "Industrial IoT Cybersecurity: from the shop floor to the board room", will bring some key speakers, including Eric Byres, ISA Fellow and CEO at aDolus, Robert Albach, Sr. Product Line Manager at Cisco, Richard Ku, Sr. Vice President of Trend Micro IoT Security Business, as well as Greg Orloff, Chief Innovation Officer at IIoT World, who will be moderating an open panel discussion with all speakers.
The 90 minutes virtual conference will be spread into four sessions. The first one will talk about ICS security and how to combat the rise of the sophisticated attacker, followed by a session which focuses on Industry 4.0 and more, or precisely, about steps that need to be taken in order to build a strong, secure foundation and then build up to greater and more secure connectivity.
The third session, with Richard Ku as speaker, will be focused on cybersecurity for operational technology environment, or precisely challenges in the new convergence between IT and OT.
The fourth session is the panel discussion, moderated by Greg Orlof, which will allow virtual attendees to ask questions about industrial cybersecurity.
The Industrial IoT Cybersecurity: from the shop floor to the board room virtual conference will start on August 1st, 2018, from 1:00 PM until 2:30 PM (EST).
You can register for the virtual conference over at IIoT-World.com.


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The MOTIOM project (BIA2008 - 05462 ) has been developed in 2009-2011 within the Spanish National Research Plan (DO) .
The main objective of MOTIOM has been to improve the three-dimensional modeling knowledge and capabilities of the processes carried out by the waves in the presence of coastal structures. Traditional analysis of these structures has been carried out experimentally, mainly using two-dimensional models, with the problems which arise in this type of experiemtns such as scale effects and the inability to reproduce natural conditions which occur under the maritime works. The methodology used in this project, which applies three-dimensional modeling of the Navier- Stokes equations and experimental data, has allowed the three-dimensional study of the processes generated by the waves surrounding coastal structures.
The method has been divided into two parts. Initially the Navier-Stokes equations have been derived to model the flow in porous media, such as riprap protections or breakwaters, and aresolution system coupledwith the flow outside othe structure has been presented. The proposed method consists of the joint resolution of the pressure and velocity fields in both areas of the domain. Likewise, two turbulence models have been adapted, the k-e and the SST model, for flow in porous media. In the second phase of the project we have developed new algorithms to improve the generation of realistic wave conditions using RANS models. TO carry out this phase multidirectional wave algorithms of short and long crested waves as well as for the waveve absortion have been developed. This has allowed for the reduction of the computational time , once one of the shortcomings of this type of models and their application to real case studies.
The new set of equations developed and the multi-directional generation-absortion numerical models have been validated in laboratory tests specifically designed for the project as well as other experiments found in the literature, obtaining a high degree of agreement between the measured variables and simulated. The tests were performed using vertical dike geometries and rubble mound breakwaters, focusing on the analysis of processes such as over-topping, in which the wave conditions are mostly three dimensional, and the flow around breakwater nose.


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Windlesham Bowls Club
Around the UK, thousands of people are taking part in a sport that stands as a reassuring emblem of British society - one that has remained popular for centuries. When you think of bowls, it brings connotations of the summer, of parks and pristine village greens with young and old dressed in white and the gentle ripple of applause. Windlesham, the quintessential Surrey village, has had a Bowls green since 1933; the site adjoins the village Club and Theatre. Bowls is a sport filled with local heroes - every club seems to have one - and Windlesham is no exception. Take 90 year old Reg Rapley, current Chairman and the club's Green keeper, who has played at the club for decades and both he - and his wife - have won almost every competition the club plays in.
Reg spends many hours a week, keeping the green in tip top condition for the players, but he looks after the wildlife and environment too. Reg only uses organic fertilisers - he calls the mix "Organic Tea" and uses no pesticides - ever! A testament to Reg's approach and the variety of wildlife in and around the club's site. Reg noticed a hedgehog in one of the 'ditches' that surround the bowling green. It was a cold and frosty morning and Reg was concerned for the hedgehog's wellbeing, so he contacted Harper Asprey Wildlife Rescue for advice. The hedgehog had become stranded on the green twice.
Anne Brummer (Founder of Harper Asprey & CEO at Save Me Trust) went to the site and made the decision that the hedgehog - who was named Euan - should come into the rescue centre for a few days because Euan could not climb out himself if he was to fall in again. It was also too cold to leave Euan there and he had pushed his luck twice already.
Anne asked Reg to install a ramp in the ditch area around the green so that Euan and his wild friends could find their way out of the ditch in future. He happily agreed and set about making a suitable ramp.
Euan is very distinctive because of his light colour - he's a blonde hedgehog - but just like humans, hedgehogs can range from light to dark in colour. It is two recessive genes that give this unique blonde colour and his lovely dark eyes. Euan spent time at the rescue centre being well fed and watered, and is enjoying his time in the outdoor runs. He's had a wonderful time - blondes really do have more fun - before he was returned to his newly adapted home.
Brian May, pictured here with Euan on the ramp, said "The proof!!! He can climb out now! This chap, Euan, was rescued by Reg from Windlesham Bowls Club when he got trapped on the sunken green lawn. After some TLC at the Rescue Centre he's fully recovered, and as soon as the heatwave is over he will be back in his familiar patch. But this time safe from entrapment - and safe from poisonous chemicals too. What a great example for Britain to follow - to give hedgehogs a chance to recover."
Euan is now fully recovered and will return home very soon. His release has been temporarily delayed by the current run of hot weather. It's very hard for wild animals to find the food and essential water they need to survive. Hedgehogs like Euan will eat earthworms, beetles, slugs and snails, but during the hot weather they burrow deep into the ground as they need the moisture in the soil to survive and that puts them out of reach of Euan and his spikey friends - leaving them hungry. As natural water sources run low or dry up - the search for water becomes literally life or death for them.
We are encouraging everyone to put a shallow dish of water out for wild animals every night. Ideally, the plant pot trays you can buy in garden centres should be filled with gravel, as this helps to reduce evaporation and leaves small droplets of water under the gravel that all wildlife instinctively knows to search for. It also stops any accidents if baby hedgehogs fall in.
The Amazing Grace, Harper Asprey Wildlife Rescue & Save Me Trust team presented the bowls club with a hedgehog friendly banner and also picked up some tips on how to play bowls. This much needed advice and guidance will be vital as the Windlesham Bowls Club have challenged our team to a bowls match to decide who will win the Hedgehog Cup!
Windlesham became Surrey's first 'hedgehog friendly village' and the members of Windlesham Bowls Club have shown incredible support and commitment to help hedgehogs like Euan.
Go the channel 5 catch up and watch Saving Britain's Hedgehog's and follow this story Click here https://www.channel5.com/show/saving-britains-hedgehogs/


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DOCUMENTED ARCHIVE Cardboard, various papers, plasticbags (various sizes), inkjet-print on paper, USB-Stick 1 | PREPACKAGED TO MEET YOUR BUDGET (2014) 2 | SELFTRACKING BODIES #1 BRINGING THE SOUVENIRS BACK HOME (2014) #2 IN CONSTANT OBSERVATION (2014) 3 | MODULE#1 INSIDE OUT / OUTSIDE IN (2015) 4 | MODULAR HOUSING (2015) document. a piece of paper. booklet. providing information. evidence. proof. to record. to report. in detail. to support. citations. references. archive. a collection of records. a place where such records are kept. computing data. transferred to a tape. or disk. for long-term storage. rather than frequent use. to store. documents. data. in an archive. portfolio. flat/portable case. for carrying. loose papers. drawings. the contents of such a case. a collection of drawings. photographs. representative of a person's work. documenting. archiving. portfolio-production. becoming a work itself. standing for its own.
- #14 2015


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Roof Top Suggestions for Beach Property
- On 08/01/2013
- Comments (0)
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This is lesson two of my "Get Started Running" series. Click here to see lesson 1.
Be sure to sign up if you want to join my FREE 5-part email course to help you get started and discover the enjoyment of running. Click here to sign up.
In lesson two I chat with Greg Lehman.
Greg is a Physiotherapist, Chiropractor, Strength and Conditioning Specialist, Spine and Exercise Biomechanics Expert. In the clinic, Greg focuses on running injury mechanics, sport injuries, persistent pain problems and post surgical rehabilitation. Greg completed his Master of Science in Kinesiology from the University of Waterloo under the supervision of Dr. Stuart McGill.
In this podcast you will learn:
- Why strength training is just as important for beginners as it is for elite runners.
- The types of strength training exercises new runners should be focusing on.
- Is stretching beneficial and if so, when is the best time to stretch?
- What you can do to improve your running form (with some specific drills to practice).
- How to distinguish between "good pain" and "bad pain".
- The most common injury Greg sees in new runners and best practices to help you avoid injury.
- Greg's general tips for new runners to help stay motivated and injury free.
Links and resources mentioned in this podcast:
- The Body Mechanic – Greg's site. Some great articles related to running and general strength training.
- Pain and Injury Physiotherapy Solutions – Greg's other site – focuses on understanding and treating pain.
- @greglehman – follow Greg on Twitter
- A-Skip video – use this drill to warm-up and improve your form
- B-Skip video – a variation of the A-Skip mentioned above
Remember, to follow along with this "Get Started Running" series, click here to register.
Listen on iTunes or Stitcher radio
You can listen or subscribe to the podcast on iTunes here.
You can also listen to the podcast on Stitcher Radio.
If you enjoyed this episode with Greg Lehman or any other Healthynomics Podcast episode, please leave a review on iTunes. Reviews go a long way in helping the podcast reach more listeners.
Full Transcription
Mark Kennedy: Hi there, Greg. Thanks for joining us tonight.
Greg Lehman: You're welcome, good to be here.
Mark Kennedy: Good, so tonight I wanted to focus a bit on new runners and things that new runners should think about and focus on for getting started. So I want to talk about I guess… first off let's just talk about strength training. I know strength training has really helped me become a better runner, a stronger runner, a more efficient runner, and also a bit more bulletproof if you will. So I just wanted to get your thoughts on… is strength training really important, especially for new runners? Is it important for them, as it is for elite runners? So let's just start there.
Greg Lehman: Absolutely. It's just as important for the elite. I mean… the most important thing of course is just to run and then slowly build up as much as you can. But if you're going to do anything that's secondary to running, then it should be strength training.
Mark Kennedy: Okay, and what type of strength training are we talking here for new runners? What are some exercises that they should focus in on?
Greg Lehman: I believe that everything that … the core gets pumped up a little bit too much. If you open up Runner's World or Running Times or any Internet, everyone loves to talk about the core. But the basics of just squats and lunges and one-legged squats, and leg swings… those should be the fundamentals. And then you start adding… or dead lifts. Then you can start adding little extra core exercises on top of that, like planks and bridges. But really just basics… you can't go wrong with five exercises in one session where it's just 20 to 30 minutes and you try to just get stronger. At simplest, you look at what you're missing in your program. So running, you're just running slowly and you're doing some speed working when your building up, and so you're not really working the strength component of the muscles and they need that, too. So you got to train heavy in the gym or build slowly to train heavy in the gym is the idea.
Mark Kennedy: Okay, then should the runners be doing these weights or heavy weights on the same days as they're run or off days? What do you suggest there?
Greg Lehman: Probably not before running workout. It can interfere with your endurance gains. You don't want to get too tired, especially if you're a beginner runner and you're getting started. It's really safest to do it… if you have a really easy run in the morning, you could maybe do it in the evening. Or if you have an easy run… you do a strength training workout the day before an easy run. And if you're starting running, most of your runs should be easy anyway. So that should be easy to fit in.
Mark Kennedy: Yeah, exactly. Well that's great. Yeah, I know like for myself, I've found actually dead lifts… And it took me a while to get sort of my form to a point where it was probably not only safe but working the correct muscles that should be. But it really helps. I had a history of hamstring problems. And as soon as I sort of got to the point where I could lift a relatively heavy for me… a heavy dead lift, that seemed to really negate any sort of hamstring issues. I think just primarily if anything, I just got stronger all around. Does that make sense?
Greg Lehman: Absolutely. And we're just publishing a paper on this now where we're arguing that strength training, even if it's actually with a dead lift where you do it through a full range of motion, is even better for flexibility training than just straight up static stretching. Every time you have a muscle that feels tight or like it's holding on, strength training is often the best thing you can do for it. So for any minimal aches and pains, the best thing is to train it. It's almost like you are strengthening for sure, but there's some way where you use it and you use it a lot. And then it's like you teach the brain that it's okay, I'm strong. I can handle this and it'll relax and then that pain will eventually go away.
Mark Kennedy: Interesting, that's great. Let's talk a little bit about stretching then. I know that's a hot topic as well, as you said. The media pumps up the core. Right now it seems to be the trend is that people shouldn't be static stretching before exercising or going on a run, and may be perhaps doing a dynamic workout. But can you shed some light on that for us?
Greg Lehman: Ten years ago, I was one of those guys saying stop stretching all the time, maybe 15 years ago, because I didn't like to stretch so I went [inaudible 00:05:17] research to confirm my bias. And there was a lot of it. We had a lot of research saying don't bother to stretch. So it's nothing new to say this, it's just popular now. But then as the research has come in, and this is what our review is just on, if you stretch for less than 45 seconds, like holding it in total for 45 seconds, you don't really lose that much strength or power. And you don't even lose a lot to begin with. These are negligible amounts of loss in strength and power after stretching. We're talking like 2-8%. And as for stretching before you run, it's the same thing. The research is very mixed, so some people will lose a little bit of endurance but a lot of people don't change anything at all. So I'm a bit more agnostic now and like live and let live. So if you love stretching, and it's something you've always liked to do before you exercise, you can probably go ahead and keep doing it and you're not really going to lose a lot of performance. But on the other hand if someone's telling you, you need to stretch all the time and you're not going to be a good runner because you don't stretch, well you don't need to listen to them either. You can get away with just a good warm up. And if you want, you could stretch after but even that you don't need to do either, surprisingly.
Mark Kennedy: Interesting. Now what about if someone does, as you say… they enjoy the static stretching, should they be doing it after they've warmed up the muscles a little bit?
Greg Lehman: Yeah, absolutely. But believe it or not, I used to teach gymnastics and that's what… we can't stretch a cold muscle. But I think there's even a little bit of research showing you actually can and it's not really going to hurt you if you're just gently holding a stretch. And there are a few famous strength coaches in the States where surprisingly, he has all of his elite athletes stretch cold. They don't even warm up.
Mark Kennedy: Wow!
Greg Lehman: There's not a lot of research on that. The whole point is that it probably doesn't matter either way. The means that stretching makes people flexible had a little to do with how warm the muscle is. The biggest thing that we think is that you're training the brain when you're stretching, where the brain says, okay, I'm going to let you go a little bit farther, rather than making really big changes in what the muscle is made of which is a bit of a surprise to most people.
Mark Kennedy: Yeah, interesting. I always found that while like…. to some extent before I go for a run, I do like to stretch a little bit, just because… part of it is mental, I think, for me. It just kind of puts me in that… because I was used to it growing up in sports and playing in sports as a kid. That's what you did. So for me it's kind of a mindset thing, like it gets me ready to do activity from a mental standpoint.
Greg Lehman: Oh yeah, that makes complete sense to me. Because it's probably at the worst there's a tiny, tiny percentage loss and who cares in a training program. It doesn't matter if you lose a little bit on a run, like in a training run. It's the same reason why you can run without eating all day. You're not going to run your best but it's probably a good thing. That's part of your training. If you like it… I don't tell anyone they should change anymore, if that works for them. The body's a lot smarter than we give it credit.
Mark Kennedy: Yeah, exactly. Now just shifting gears a bit, let's talk a little bit about running form. And again, there's a lot… people talking about form and especially as this minimalism trend has sort of come and now it seems like it's going away a little bit but..
Greg Lehman: A little bit, yeah.
Mark Kennedy: Yeah, it's still there, but there's a lot of talk about running form. So does running form actually matter or should you just run what feels natural, provided I guess you've got adequate range of motion?
Greg Lehman: Yeah, probably both. I think a lot of people will figure it out on their own the more they run. And that does seem to be the research. There are only a couple of studies on that, whether their gait will change over time and they'll naturally learn to be more efficient. Where the problem with that might be is if you do wear a bigger or bulkier shoe, you'll find a way to run that's more efficient, because you'll be able to do like a big heel strike when you run. And it'll feel okay, because you have a big bulky shoe on. But that might be… like we have a little bit of data showing that that big stride that you can do with big shoes on, because it doesn't hurt, may be a bit related to future injuries. It's certainly correlated like the type of impact that goes up through the leg. It's certainly a bit correlated with some injuries. You're not doomed, that's for sure. That's what's amazing about the body. There are people that if you just run slowly over time and progress your training, you can have a massive heel strike and not have any issues. But then there's a sub-set of people so I think it's a bit safer to watch like the glaringly bigger flaws that we look for and the biggest one is an over stride with a big heel strike.
Mark Kennedy: And in general, running form as you say… I mean, it's something your body just tends to figure out the more you run, what feels natural and efficient to you.
Greg Lehman: Yeah, for sure. I think people can get help with a couple of cues, like what I try to teach is sort of actually a springy, bouncy stride, which surprises people. People will say, oh, you can't be bouncing, you're wasting energy. But bouncing is, unless you're like leaping and frolicking through the air, that's different than a springy stride. And there is a little bit of data that a bouncier runner, like where you go up and down more, is actually more efficient. And the argument there is that you're running, your legs are like springs. Like if you ever watch a kangaroo, like they are kind of beautiful. They are so efficient. But they're hopping and they're springing. And you see that in really elite runners, but not just when they're running fast. When they're running slow, there is like this crisp sharpness and a pop to their stride. So I think there's something we can do to actually facilitate that initially when we're running and usually it has a quicker step where you're almost pushing into the ground and you kind of pop off of it, and that'll take care of the over stride, as well.
Mark Kennedy: Is there any particular drills or exercises you do to teach people that?
Greg Lehman: Yeah, one would be that… like with all the smart watches we have, you can monitor your cadence. So for the average person, say you've started running and you're running a six-minute kilometer, you probably should be running more than 170 steps per minute. That's an easy way. In terms of drills, that's why I like strength training and plyometrics, just skipping and hopping. In the classic drills, you have to get a running coach to show you like the As and Bs and Cs. I don't know if you ever do those.
Mark Kennedy: I'm really familiar with those, yeah.
Greg Lehman: Yeah, I teach a lot of people to do that, and that's part of the warm up.
Mark Kennedy: Okay.
Greg Lehman: The warm up we have them do is As and Bs and Cs, and then some skipping, and this feeling like you're just popping off the ground and driving from your hips. It's kind of hard to explain.
Mark Kennedy: I'll make sure I put a few links to some videos. And maybe you've got some good videos that we can throw up on the blog post with this podcast.
Greg Lehman: Oh yeah, there's a ton. If you just have people Google As and Bs and Cs, and all of those… we kind of make it more complicated than it needs to be but skipping is the idea. And this is the idea where we want to sometimes be a little stiffer in our calves than looser, which surprises a lot of people. But the quicker runners have stiffer calves.
Mark Kennedy: Yeah, that's good. Now I want to talk a little bit too about pain.
Greg Lehman: Good.
Mark Kennedy: Yeah, and I know that you like talking about pain, and I follow you on Twitter. I want to talk a little bit about, I guess, and I'm guessing… I've been running for a long time so I haven't been a new runner for a long time. But new runners often can get discouraged because of pain, whether it's an injury coming on or just simply that the loading of the muscles and joints… something they haven't done in a while. So can you talk a little bit about the difference between, I guess, good pain and pain to do with exercise and then pain that may be an indication of an injury coming on and how people can better decipher their pain?
Greg Lehman: Yeah, that's a great question and it's something we work on. It's tough because you're going to be sore if you're a new runner. You're going to press on like the inside of your leg bones and there are going to be muscles in there and those will be sore for sure, especially maybe if you're just a little bit overweight and you're learning how to run. You're going to be sore the day after. You can even feel it all over. If you go from running four kilometers to running eight, once you get over seven and it's so much more than you used to, you're going to be sore during your run and you'll feel it all over. So that type of soreness is normal. You're allowed that sort of two, three, or four out of ten of achiness. If you start running, and it gets worse during your run and it doesn't go away with stopping running and resting for a bit, that's a problem. That's sort of like that bad pain where you have to… and it feels different. It's just a lot more than three or four out of ten. Where you want to be most concerned with starting running is if you press on a bone and it's like a very local sharp small point, that's really sore, it starts to get sore during your run and then again it stays sore throughout the run and you can feel it later, those are big ones to watch. The little aches and pains, you shouldn't really be feeling them too much at rest after you've been running for a few weeks. It's normal to be sore when you're going downstairs but the big one is that bony tenderness, because that could be a stress fracture that you want to get checked out for sure.
Mark Kennedy: Okay… what are… any tips that you have to help alleviate some of the soreness just from the training and increased loads on the body?
Greg Lehman: Not after it's been done. I mean, I think all my colleagues would get mad at me, right? So we all think we can help people recover. But there's no magic cure. There are no lotions, massages, things like that. They can help little aches and pains but they don't really facilitate any healing. There's no ointments, baths… those things don't really matter. They just sort of mask it a bit. I mean, the best thing is smart training. And that's slowly building up and listening to your body and when you need a rest, it's okay to take one. Or just run half of what you were normally going to do. That's the only way to recover well.
And then in general, you just need to be healthy all over. I mean… and I don't just mean like what you're eating. I mean your sleep, you need to be emotionally healthy. All of these things are just like this whole human being needs to be as good as it can be. Because a lot of pain can manifest due to other factors too. Often people's back goes out when they are having a stressful time at work, or maybe it's the anniversary of something they're grieving. So you have to be cognizant of all of those things as well.
Mark Kennedy: Yeah, for sure. What are the most common injuries you see for new runners when they are coming into your clinic?
Greg Lehman: It's the inside of the shins for the new runners. It's like the calf is the thing that everyone gets. But it's not the calf, it just feels like it's the calf. What happens when you start running that's different than everything else is your bone bends on the inside.
Mark Kennedy: Okay.
Greg Lehman: It goes into a bit of a tension, it bends inwards, and your bone is like, what the hell are you doing. And it takes a long time to adapt. I mean, fractures take six weeks to a year to really grow. And so when you're running, you're building new bone. First you're breaking it down, which happens all the time and then you're building it back up. And you'll get sensitized, so that's the big one. That's why you really need to go slow. And it's also normal to have that type of pain for a while.
Mark Kennedy: Okay, so as you say it's normal for that, but just smart training, building up gradually is the way to go and help potentially avoid that or minimize that pain.
Greg Lehman: Oh, build up gradually and don't follow a program that everyone else follows if you don't feel it's right for you. Those programs are all based on averages and they're trial and error. They don't work for everyone. When I started running, I really eased into it. I couldn't even do the running room program. It was too aggressive for me.
Mark Kennedy: Well I made the mistake…
Greg Lehman: I was doing three-in-ones and two-in-ones. And I was relatively fit, cardiovascular wise. But my body wasn't ready or my connective tissue wasn't ready for it. So that's a problem, too. Runners are going to start feeling better six to eight weeks into a program. And they're going to want to run harder because their heart and lungs can handle it. And they got to hold themselves back a bit as well.
Mark Kennedy: Yeah, as I was saying, I was training for my first marathon a few years ago. I was kind of in the same boat. I had always ran and not to that distance, but I was always fit and played a lot of sports. Yeah, my cardio felt great, but I just took a random program off Runner's World and said, I'll just follow this. And I think three weeks into the program as I ramped up the kilometers, there I was in the physio clinic with both plantar fasciitis and iliotibial band syndrome.
Greg Lehman: Awesome.
Mark Kennedy: Yeah.
Greg Lehman: And that's so true.
Mark Kennedy: Yeah. So again, it was just like I did too much too soon.
Greg Lehman: Yes, for you at that point in time.
Mark Kennedy: Exactly. That's great. So just before we wind up here, is there any other sort of general type advice you would have for anyone? Say a friend comes up to you and says, Greg, hey listen. I played a bit of sports when I was younger and I want to lose a few pounds, I want to start running. Any sort of just general tips from maybe a motivational standpoint or other areas that you would give your friend?
Greg Lehman: Yeah, don't really get into doing any workouts initially. Just get out and run and get time on your feet. We try to force it I think. That's the big thing and find groups. That's the best thing. And get a watch or a tracker and track yourself and be really narcissistic. That seems to help a lot of people. Know that it's supposed to hurt. That's the big thing. And don't put too many expectations on yourself. That's what I've found out for the runners. And it's like smoking, except the opposite, instead of not being able to quit and starting again. You're going to start and then you're going to stop and miss it for a few weeks. And you have to keep trying and then it finally sticks. That's the big one. So many runners start and stop and start and stop.
Mark Kennedy: I think you're totally right there. There is a point once you start and stop a few times where you keep going enough and then all of a sudden, it's sort of becomes a habit and then when you don't run, you actually really miss it and you really need it. Obviously there's a balance in there. I think some people are obsessed a little too much but…
Greg Lehman: Sorry, I don't want to forget. I would say you're not supposed to like every run; that's the thing.
Mark Kennedy: Yeah.
Greg Lehman: It's okay to have like weeks where…it's not like all sunshine and you're running beside butterflies. It's supposed to suck a lot. You'll have runs where the whole thing isn't that good or it's really hard the first 15 minutes. You can't judge any run on the first 10 or 15 minutes. Just get out the door. If it's the worst day ever, still just try to go run 15 minutes and see how you feel after that. It's that consistency is the best for fitness.
Mark Kennedy: Yeah, once you get out the door, you don't know what's going to happen. You could think it's going to be a bad run and then it is, as you say, for 15 or 20 minutes. But then all of a sudden things change and you feel fantastic. And then you have other runs, too, where you feel great and then all of a sudden you're just done and you need to shut it down early. That's happened to me, as well. I'll end up looking for a subway token going… I'm taking the subway home here.
Greg Lehman: I've done that.
Mark Kennedy: So okay, that's about it. Thanks very much for your time and expertise, Greg. And I'll make sure… where can people find you online and some of your work so they can follow what you're up to?
Greg Lehman: I have two websites. One is the bodymechanic.ca and that's more sport. And the other one is Pain Physiotherapy, just more pain. And then I am at two clinics in town, the Urban Athlete and Medcan in Toronto of course.
Mark Kennedy: Perfect, well I'll make sure…
Greg Lehman: And on Twitter and all those things.
Mark Kennedy: Yeah, I'll link all those links to your clinics and your sites and your Twitter and all that stuff. Anyway, thanks very much, Greg.
Greg Lehman: Oh, you're welcome.
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Businesswoman and investor Donna Rachelson says that mindset change is as important as structural change if corporate South Africa wishes to achieve gender parity.
If companies continue to hire and promote women at current rates, the number of women in management will increase by just 1% over the next 10 years.
This is according to a recent study published by McKinsey in the USA.
However, if companies start hiring and promoting women and men to manage at equal rates over the next 10 years, parity in management will be more equitable with 48% women and 52% men in top jobs.
Rachelson is the CEO - Branding & Marketing YOU and the author of the book Play to Win: What Women can Learn from Men in Business.
She says aside from the inadequate recruitment and promotion of women in South Africa, she says businesses need to deal with more subtle factors such as unconscious bias, microaggressions and company culture.
Rachelson cites another McKinsey report that found that companies with at least 30% of women representation in senior management showed an increase of 15% in profitability.
She advises that men have an important role to play in creating inclusive cultures in the workplace.
Companies that have more women executive on their board or in senior positions are more profitable.— Donna Rachelson, CEO - Branding & Marketing YOU
Gender diversity is a business imperative. It's not a nice-to-have.— Donna Rachelson, CEO - Branding & Marketing YOU
Research tells us that in South Africa, for every 8 months that a male works, a female in the exact same position has to work the equivalent of a year.— Donna Rachelson, CEO - Branding & Marketing YOU
Listen to the discussion on the World of Work feature:
This article first appeared on CapeTalk : Gender diversity is a business imperative. It's not a nice-to-have - CEO


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Horze Equestrian
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A Velcro strap ensures the boot remains secure in even the most adverse conditions.
- Neoprene makes these boots especially tough and able to take the daily abuse of riding in any discipline.
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- Neoprene lined products are more expensive due to safety and durability
- Care Close straps prior to washing. Machine wash cold on gentle cycle with mild detergent, line dry


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Today would have been Prince's 59th birthday. Fans took to Twitter to celebrate the second occasion of his birthday since the legend passed away last spring, sharing their favorite Purple One gifs, songs, memories and lyrics under the hashtag #PrinceDay. While it was meant to be a reminder of how great the man was as a musical force, it mostly served to remind us all that Prince could not take a bad picture. This hashtag could go on for a while because, no matter the era, Prince had looks for days.
Let's start with the obvious. His iconic outfit from Purple Rain:
Of course, he wasn't always wearing it:
And his other movies deserve a little love, too:
Rest assured, you will never be this cool:
Even completely candid photos look dope:
And had the star lived, you know that there would be no way to tell that he was 59 years old:
Oh yeah. Let's not forget that the man made some great music:
There are many ways to celebrate Prince on this high holy day. Maybe give a spin of his greatest album or revisit an unfairly maligned classic. Take a look back on his final show or catch up with his greatest co-conspirators. You can learn more about one of his most-famous hits or just remind yourself of his singular greatness.
Needless to say, the mark that Prince left on the world will have us all meeting back here the same time next year.


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Beasley Fish Stand1512 W. Main St.
Grafton, IL 62037
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Beasley Fish Stand
Enjoy the fresh air and captivating views while sitting at a picnic table along the Mississippi River in Grafton. Enjoy delicious fried buffalo fish, catfish fritters and homemade baked beans from Beasley Fish Stand. Everything is under $10--even an entire lunch!
Beasley has a fish market on one side and an outdoor dining area on the other. This restaurant is cash only.
Price Range
Hours of Operation
Fish Market: Tuesday - Saturday: 9 a.m. to 7 p.m. (Closes at 5 p.m. during the winter months)
Food Served: Tuesday - Saturday: 11 a.m. to 7 p.m. (Closes at 5 p.m. during the winter months) & Sunday: 12 p.m. to 5 p.m.


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