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Admin Abuse of Hokomoko
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"The officials said they were 'confident' in the intelligence, though not 100 percent sure."
"I would like to think that the president saved many innocent men, women and children."
Red line.
"We don't have an arsenal, we're not going to use it."
"Ivanka is a mother of three kids and she has influence. I'm sure she said: 'Listen, this is horrible stuff.'"
"It's a complete indictment of Obama."
"With the acts that he has taken, it would seem that there would be no role for him to govern the Syrian people."
Deja vu.
"How many more children have to die before Russia cares?"
Red lines.
"By 'game-changer' I mean that we would have to rethink the range of options that are available to us."
Seeing red.
"[A] Democrat would know he would be dead in the water."
How to shake up a lackluster campaign.
Tx Lt. Gov Patrick calls Pelosi a "slaveholder" on border policy.

subset: commoncrawl


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It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique.
I have harmonica l problem as i don't get regular dates , m so worried so even i can suicide because due to this i have increased with 10 kg wait i want to reduce that so my this prob get solved as Dr. said that Ur body getting air filled due to this i don't want to go for medical treatment i want some natural steps for it to better ma self again in shape . pls help me i don't like somebody call me mottii every tym ….as i have increased wait within 6 months form 52 — 62 now m sad pls help me i m ready to follow this plan will it work soon on me????
I LOVE this book! Alicia Silverstone is so inspiring. I was vegetarian several years ago and just recently felt drawn to eating more of a plant based diet again. Over the last 10 weeks I have transitioned to a vegan diet. First I cut out diet soda, then reduced overall sugar intake, then cut out meat, then dairy, then eggs. I really feel amazing. I have lost 11 pounds in these 10 weeks. It has just happened naturally and i am so happy with the food i have been eating. I am truly enjoying eating.
Get to know the Glycemic Index (GI). It rates carbohydrates according to their effects on blood sugar. Carbs are ranked on a scale of one to 100+ (glucose is 100). Low-glycemic foods, as you would imagine, have a lower number. This means they do not spike your blood sugar, and are generally healthier for you. High-glycemic foods have a higher number; they quickly elevate your blood sugar, and are not as healthy for you. In general, I like to stay with foods that have a GI rating under 60.
"Oolong, or 'black dragon,' is a kind of Chinese tea that's packed with catechins, nutrients that help promote weight loss by boosting your body's ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits." — Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse
Hey Adam, I am 16 years old and weigh 156lbs, since April of 2013, I've been on a strict vegetarian diet. This dramatic switch in diet lead me to lose 50lbs over the next 6 months and I feel great. I've followed many dieting rules that include cheat day and exersising but, I have hit a wall, everything I do (switching starchy grains for high fiber veggies, more water consumption, etc.) isn't providing the results that I want. Instead, my weight fluctuates between 156lbs and 159lbs and my goal is to be about 150. I need some advice on how to lose the last 10-ish pounds. Can you help me?
At the end of the day, successfully achieving a health goal — whether it be to lose weight, tone up or feel more energized — all comes down to identifying a goal that is meaningful to you as an individual, says Delaney. "It's different for everybody. It's about creating goals based on what is important to you and really understanding yourself so that you can continue to work towards them."
Bought this probably about a year ago or so... Finally decide to try it. WOW!!! It's been 18 days and I've lost over 16 pounds, and I've been eating all I want, and am never going hungry, so I have no cravings for anything, fresh home-made Italian bread or even my all-time favorite corn-type snacks, especially popcorn. Tried some hi carb, processed foods after the first week... felt like crap and lost my desire to eat them. I assume I will plateau one of these days and will have to start exercising, but right now I have a sedentary lifestyle with my job and additional personal activities.
At the end of the common mistakes section is a "watch this" section that tells you to watch an AMAZING video. Don't waste your time on it, I watched it for you and it's not worth it. It's a great big sales pitch. It spends a great deal of time talking about fluff saying, this video isn't this it isn't that, I'm going to tell you something awesome in just a few minutes, let me tell you about people who have been successful with this amazing tip I'm going to eventually share with you, but I'm not going to tell you about what it actually is until you watch all of this fluff that provides absolutely no value to the video. It also is another body shaming reminder that "people can't be sexy if they have any fat on their body at all" I am so sick of that message. If you want to know more about this, just search for the term leptin and learn more about it. This is nothing but a great big sales pitch that will waste a part of your day you'll never get back. This is a great big sales pitch for a product called the VenusFactor. The AMAZING video won't actually teach you anything you can't learn on your own by researching leptin and it's just there to sell you VenusFactor. So, as I expected, this is just a waste of time sales pitch video that isn't worth your time.
I read about your weight loss and plan and its giving me hope to change. I recently am undergoing a lot of change internally and externally (adjusting to living alone , and a demanding new job) so I want a new me by the end of this month too – physically. I will try this new way of eating for 2 weeks, and keep a log of my progress and what I am eating along with the strength training. Question- I didnt see much in the way of cardio, did you do any in the first 2 weeks? thanks. Maria
So this is about treating yourself like a total goddess and putting yourself first. And you deserve that kindness, my friend. I used to equate having self-worth with being selfish, but now I understand that taking care of myself is the most beautiful thing I can do. And quite frankly, I can't be a good actor, I can't be a good wife, friend, or mother (to my dogs) . . . I can't be a good anything until I've taken care of myself fi rst. So this kindness to yourself is paramount.
I am fasting for Ramadan. Can I do this diet? Yes, but you will have to spread your meals out. Drink cold water at 4 a.m. Wait 15 to 20 minutes and eat a big meal with the foods on that day's menu. Then at 7 p.m. when you can break your fast, drink another glass of cold water and wait 15 to 20 minutes. Eat another meal. Repeat through the evening, eating small meals until bedtime.
Almonds have an extremely high nutritive value since they contain copper, iron and vitamins. Almonds are high in fiber content. But the reason that dietitians tell us to have almonds is, that, if you eat almonds first thing in the morning, they will set the hydrochloric acid tolerance for the day and provide all-day protein digestion. Almonds are efficiently digested when consumed in this way since stomach acids are concentrated after the night fast. When soaked, almonds act as as protein plus nitrogen. This protein will help your blood sugar stabilize throughout the day. Also its a major source of Vitamin E that is super good for healthy skin and hair.
What I explained above was how I lost 10 pounds in 2 weeks. I'm continuing to lose week after week at an average of 4-5 pounds per week (I'm sure this will slow down once I get closer to my goal weight). The above method works like a charm and I feel is a great way to lose some extra weight. UPDATE: I've since lost over 40 pounds in 90 days and continue to get leaner and leaner.
I am 31 years old and have gained weight over last 10 years and currently i am 40lbs over my ideal weight (123lbs). I have been trying to lose weight but it creeps back up after one or two weeks. I have decided to go carb free finally as my brother just lost 20lbs in a month along with cross-fit boot camp. My question is that if i do one hour yoga instead of any cardio/walk/run/strength training, will it be fine or i need to include any thing else.
While it likely took more than a week to gain unwanted fat, most people wish they could lose it quicker than it came on. "When it comes to losing weight, simply cutting back on your portion sizes could be the most underrated way to drop pounds. However, if you're already eating less (and exercising more) and are still stuck, there are little tricks of the trade that can help jumpstart your efforts," Ansel says.
The video promises a surprise at the end. I can buy the program for only $47….No, now I can get the $27 he charges his good friends and his family. It got as low as $7 but they will charge me $40 after a week. I decided to go back to reading the book. After learning all this neat stuff about fast weight loss is better the book is now telling me that the video they wanted me to watch is all wrong. Further reading is telling me that I must exercise and diet. I wish it would make up its mind.
Studies show that eating breakfast plays a part in successful weight loss — almost 80 percent of people who successfully keep weight off chow down on this meal, according to a study published in Obesity Research. "Your metabolism slows as you sleep, and the process of digesting food revs it up again," explains Heller. Aim for a 300- to 400-calorie breakfast, such as a high-fiber cereal (another metabolism booster) with skim milk and fruit.
Your welcome Renuca.. The peppercorns help in absorption of Vitamin B and many other nutrients. Enhances metabolism leading to weight loss. Helps with bloating and flatulence, prevents bacterial growth in the intestines. Pepper also helps to stimulate the secretion of digestive juices or hydrochloric acid which is responsible for breaking down protein in the stomach. If we don't make enough hydrochloric acid, we develop conditions like poor digestion, heartburn or symptoms of indigestion.Has antioxidants. So this little tiny kali mirch has a lot of benefits for our health.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
You may think hand sanitizer will zap germs and prevent you from getting sick, but it could also be making you fat. Hand sanitizer contains triclosan, which researchers have found to be an "obesogen," meaning it could cause weight gain by disrupting your body's hormones. A study published in the journal PLOS One found that people who had detectable levels of triclosan in their bodies were associated with a 0.9-point increase in body mass index (BMI). If you're really worried about germs, it's best to rely on good ol' soap and water.
I've been doing carb free for the last two weeks with one cheat meal per week. I did this same "diet" in high school and lost 48 pounds in 2 months (all while attending keg parties on the weekend, those were the days!) I'm not suceeding (thus far) as much as I had back then, despite being more regimented. Could this be because it's a decade and a child later? I've heard your metabolism can change after childbirth. After reading through your postings I think some of my issue might be the amount of fruit I'm eating.. i:e Bananas in the morning and an afternoon snack of apples and peanut butter. Maybe I'm snacking too much on cheese? Oh I'm just so frustrated. I'm hoping after this week, now that I'm over being sick and can integrate cardio that the fat burn will pick up, but for now I'm super discouraged.
Hi Ashley, I have lost weight using a very similar diet to the low carb one mentioned here. However, my diet was even more strict i.e. I was not allowed to eat some veggies such as carrot, beetroot, more than a tomato a day etc and never had any legumes/beans because they were too high in carbohydrates for this diet. I am relatively small already but found the only way to loose any of the extra weight was to be extremely low carb. I have heard some researchers say it is because of the pill that this happens i.e. the pill will stop you loosing weight unless you go extremely low carb so maybe try sticking to only very low carb veggies.
Women who ate low-fat dairy products, such as non-fat yogurt and low-fat cheese three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.
Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss in individuals who are overweight or obese can reduce health risks,[1] increase fitness,[2] and may delay the onset of diabetes.[1] It could reduce pain and increase movement in people with osteoarthritis of the knee.[2] Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.[1][not in citation given]


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Poor nutrition may be one of the easiest conditions to self-diagnose. Look at the food pyramid and the suggested servings. Look at your diet. Are you getting the recommended daily amounts of fruits and vegetables? Enough calcium? Read the labels and compare what you eat to what you need. You may discover that even if your weight is ideal, you are not getting enough nutrition.
Always be sure you get regular servings of dairy products, calcium-rich tofu and greens, and calcium-fortified orange juice. Also, eat lean meat and/or high-quality protein combinations such as pinto beans and rice. Avoid fiber supplements as these bind calcium and other minerals in the intestinal tract. When this happens the absorption of essential nutrients decreases.
Iron: Essential for healthy blood cells, iron becomes especially important when girls begin to menstruate. With each period, a woman loses small amounts of iron. "About 10% of American women are iron deficient," says Dorothy Klimis-Zacas, PhD, a professor of nutrition at the University of Maine and co-editor of Nutritional Concerns of Women (CRC Press, 2003). "About 5% have iron deficiency anemia." Symptoms of low iron include fatigue, impaired immunity, and poor performance at school or work.
If you lose weight suddenly or for unknown reasons, talk to your health care professional immediately. Unexplained weight loss may indicate a serious health condition. And even if it doesn't, simply being underweight is linked to menstrual irregularity, menstrual cessation (and sometimes, as a result, dental problems, such as erosion of the enamel and osteoporosis) and a higher risk of early death.
Most traditional fitness plans happen in predictable patterns that usually involve moving in two planes of motion—up and down or forward and backward—ignoring the third plane of motion, lateral. "Move your body in all directions to create the most fit, functional, and athletic physique," Stokes says. If you're a runner, cyclist, or walker, remember to include movements such as jumping jacks, side shuffles, side lunges, and carioca (the grapevine-like move) in your warm-up or cool-down, she suggests.
Calcium: "Getting enough calcium is important for all ages, but it's particularly important during adolescence and early adulthood, when bones are absorbing calcium," says Heather Schwartz, MS, RD, a medical nutrition therapist at Stanford University Hospital and Clinics. Calcium and vitamin D are often paired in fortified foods such as milk. The reason: The body needs D in order to absorb calcium.
The Center Method for Diastasis Rec Recovery™ offers a highly successful program that investigates the history and epidemic of this condition. This program has been researched and applied for over 15 years and is aimed at all populations – postnatal women, weightlifters, elite athletes and young adults. Our formula for success includes incorporating fascia, bones and muscles in the healing process.
While what works best for one woman may not always be the best choice for another, the important thing is to build your dietary choices around your vital nutritional needs. Whether you're looking to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy and vibrant throughout your ever-changing life.
The trick to biking uphill is to look ahead and anticipate. "Try to plan for what's coming," says Georgia Gould, a LUNA pro athlete and 2012 Olympic bronze medalist in women's mountain biking. "Start shifting down one gear at a time for a smooth, energy-saving transition. Ideally your cadence should stay the same as you transition from harder to easier gears."
For once we're not talking about breakfast but rather the recovery meal after your workout. "So many women skip post-exercise nutrition because they don't want to 'undo the calories they just burned,'" says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes' Performance and Core Performance. "But getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique."
Eating healthy is important for a woman's body and mind. But what does eating healthy mean? On the internet, in books and journals, there is a wealth of nutrition information at your fingertips. Important dietary needs include carbohydrates, protein, fat, fiber, and vitamins and minerals. Having a balanced diet and physical activity plan can help keep you ready for class demands and activities on campus. To get the basics on nutritional needs, visit the websites listed below. Please note, every body has different nutrient needs. The major nutrients benefiting women's health are listed on this page.
Giving women a smart and organized approach to healthy living, each issue showcases how-to workouts, relationship advice, recipes, affordable products, and much more. A celebrity is featured on each month's cover to showcase women who lead healthy, active lifestyles. Eat This! is a regular feature in Women's Health magazine that shows readers easy tips to replace current meals with healthy alternatives, whether you cook meals at home or grab a bite to eat on the go.
As the science of nutrition continually evolves, researchers recognize that nutrients needed to maintain a healthy lifestyle must be tailored to the individual for maximum effectiveness. Recognizing that people are not all alike and that one size does not fit all when it comes to planning and achieving a healthful diet, the Institute of Medicine's dietary guidelines, titled "Dietary Reference Intakes for Macronutrients," stress the importance of balancing diet with exercise and recommends total calories based on an individual's height, weight and gender for each of four different levels of physical activity.
Just like trying to find a guy who meets certain exact standards, trying to reach an exact weight is a lofty—and often unattainable—goal. Having a range, such as losing five to 10 pounds, may lead to a more successful outcome than if you aim to lose precisely 8 pounds in four weeks, according to a study published in the Journal of Consumer Research. Flexible goals seem more feasible, which in turn boosts your sense of accomplishment, encouraging you to stay driven, the study authors say.
If you count calories, count fat calories, too. Food labels indicate how many calories come from fat, both in actual grams and in percentages. This helps you assess the percentage of fat in your diet. If the total number of fat calories is 30 percent or more of the total calories you consume in a day, you probably need to cut back. But don't be misled by terms like "lower fat." Ask yourself "lower than what?" and look at the overall percentage of fat calories in the food.
Iron: Essential for healthy blood cells, iron becomes especially important when girls begin to menstruate. With each period, a woman loses small amounts of iron. "About 10% of American women are iron deficient," says Dorothy Klimis-Zacas, PhD, a professor of nutrition at the University of Maine and co-editor of Nutritional Concerns of Women (CRC Press, 2003). "About 5% have iron deficiency anemia." Symptoms of low iron include fatigue, impaired immunity, and poor performance at school or work.
Consult your health care professional. Women of childbearing age may want to consider taking folic acid supplements to reduce the risk of having a pregnancy affected with neural tube defects. Many women and teenage girls don't get enough calcium or vitamin D, both of which are critical to healthy bones and avoiding osteoporosis. Some people with diabetes appear to benefit from chromium. Vegetarians, especially vegans, may want to consider supplements to obtain nutrients they aren't getting from animal products.
Whitney is currently attending Texas A&M University pursuing a B.S. in Applied Exercise Physiology. Growing up with a dad as a coach Whitney has been around sports and physical activity all her life. Whitney began teaching yoga to help strengthen her emotional health and increase her range of motion in the gym. Practicing yoga has enabled her to become stronger physical and emotionally. She currently holds her level 1- Yogafit certification. Whitney believes that those that possess a love for fitness should spread their knowledge to help empower others.
If you do decide to diet, you still need to maintain good nutrition. You want to cut back on calories, not nutrients. And while you want to reduce fat, don't eliminate it entirely. Some studies suggest that older women who maintain a higher body-fat percentage are less likely to suffer from osteoporosis and other conditions associated with menopause. Fat cells also retain estrogen, which helps maintain the calcium in your bones. Younger women should be careful, too: a low body fat percentage can lead to infertility; below 17 percent may lead to missed periods, also known as amenorrhea.
Folate or vitamin B9 (also known as folic acid when used in fortified foods or taken as a supplement) is another nutrient that many women don't get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman's risk for heart disease and certain types of cancer, so even if you're not planning on getting pregnant (and many pregnancies are unplanned), it's an essential nutrient for every woman of childbearing age. In later life, folate can help your body manufacture estrogen during menopause.
MPower Fitness may be a "gym" by definition but it has definitely become much more than that for me! Of course I've always gone to the gym to stay in shape but from day one Ashley & Andrew had me set tangible goals, provided helpful classes, and not only encouraged proper technique but constructively criticized and helped to break bad habits that I was or had already formed. Since starting at MPower my mindset, attitude and diet are now things that I WANT to improve, not something I feel guilty about. I've made so many great friends who help keep me accountable so heading to the gym after work has replaced hitting happy hour. MPower has made "going to the gym" something I look forward to on a daily basis.
Choline: Some studies link low choline levels to increased risk of neural tube defects. Recommended levels have been established for this nutrient, but it's easy to get enough in your diet. Eggs are an excellent source of choline, for example. "Eating a few eggs a week should give you all you need," Frechman says. "Most people can eat the equivalent of an egg a day without worrying about cholesterol." Other choline-rich food sources include milks, liver, and peanuts.
When women reach childbearing age, they need to eat enough folate (or folic acid) to help decrease the risk of birth defects. The requirement for women who are not pregnant is 400 micrograms (mcg) per day. Including adequate amounts of foods that naturally contain folate, such as citrus fruits, leafy greens, beans and peas will help increase your intake of this B vitamin. There also are many foods that are fortified with folic acid, such as breakfast cereals, some rices and breads. Eating a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. This is especially true for women who are pregnant or breast-feeding, since their daily need for folate is higher, 600 mcg and 500 mcg per day, respectively. Be sure to check with your physician or a registered dietitian nutritionist before taking any supplements., .
Folic acid: This form of B vitamin helps prevent neural tube defects, especially spina bifida and anencephaly. These defects can be devastating and fatal. Many foods are now fortified with folic acid. Most women get enough as part of their diet through foods such as leafy greens, a rich source of folic acid. However, some doctors recommend that women take a pregnancy supplement that includes folic acid, just to make sure they are getting the recommended 400 to 800 micrograms.
This is an Open Access article distributed under the terms of the Creative Commons Attribution Non-Commercial License (http://creativecommons.org/licenses/by-nc/4.0/), which permits non-commercial re-use, distribution, and reproduction in any medium, provided the original work is properly cited. For commercial re-use, please contact email@example.com
"Dr. Campbell is one of the best if not the best doctor I have ever had. He is very kind and caring, just great at what he does. I don't think I could say a bad thing about him. I feel very comfortable talking to him, he explains everything very well answers all of our questions; I never feel rushed. His staff is friendly and great, and kid friendly! Just great over all. I recommend him to every expectant momma I know"
Published ten times per year, Women's Health magazine is a premier publication focused on the health, fitness, nutrition, and lifestyles of women. With a circulation of 1.5 million readers, you'll be in good company with a subscription to this successful magazine published by Rodale. From cover to cover, each issue will provide you with tips on improving every aspect of your life.
It's full of health, diet, fitness, and inspiring articles. My first issue was 142 pages of wonderfully educational and motivating articles with clear pictures. It's easy to highlight the articles to read. This magazine is ideal for people that are interested in women's health covering all kinds of topics ranging from nutrition to working out and from meditating to parenting. It also includes ads for the latest in skincare products, makeup, gear, and food, which I like so that I know what to shop for. When I need motivated and inspired or need to refocus, this is the magazine I choose!
Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.
The new guidelines encourage eating more nutrient-dense food and beverages. Many of us consume too many calories from solid fats, added sugar and refined grains. The guidelines promote a diet that emphasizes vegetables, fruits, whole grains, fat-free or low-fat dairy products, seafood, lean meat and poultry, eggs, beans and peas, and nuts and seeds.
Welcome to Oxygen, the ultimate guide to women's fitness, strength training, performance and nutrition. Browse our database of workouts for women; get training tips from top athletes, coaches and experts; expand your knowledge about women's health and increase your overall strength, endurance and mobility with online fitness courses. We have the tools to help you reach your goals!
You can get calcium from dairy products like milk, yogurt and cheese, canned fish with soft bones (sardines, anchovies and salmon; bones must be consumed to get the benefit of calcium), dark-green leafy vegetables (such as kale, mustard greens and turnip greens) and even tofu (if it's processed with calcium sulfate). Some foods are calcium-fortified; that is, they contain additional calcium. Examples include orange juice, certain cereals, soy milk and other breakfast foods. Talk to your health care professional about whether you should take calcium supplements if you don't think you're getting enough calcium from food sources.
While I initially specialized in fitness and nutrition for men, a growing number of female friends, acquaintances, and potential clients have been soliciting my advice and services. Given women's markedly different fitness needs and goals, I began to incorporate my knowledge of nutrition and exercise to build regimens and routines for the fairer sex.
Our women's fitness programs are designed for women from the ground up. We teach from the female anatomy and physiology, the feminine psyche and include all the subtle bodies – the emotional, mental and spiritual that have an impact on the physical. We understand the different needs of the woman as she exercises through pregnancy, postnatal, menopause and the later years of her life and how these changes affect her women's fitness needs and goals.
After 40, your hormone levels (estrogen) drop. This causes your insulin (hormone that helps your body use sugar) rise. Your thyroid levels go down. This combination makes you hungrier. You end up eating more and burning fewer calories. Much of the weight gain occurs around your belly. Eat more foods with fiber (berries, whole grains, nuts) to fill you up and help you eat less. Aim for 25 grams of fiber each day after the age of 40. Other ways to increase your metabolism include:
First off, if you suspect you have a vitamin deficiency or you fall into one of those groups, you should definitely chat with your doctor or dietitian to determine which are lacking in your diet. And like I stated earlier, if you want to be sure you getting the recommended levels of vitamins and nutrients, I recommend a multivitamin like New Chapter's Every Woman's One Daily Multivitamin. It's expertly formulated for active women with nutrients for energy, stress, immune, heart and bone support*. My favorite thing about them is that they're made with superfood herbal blends that include ginger, organic turmeric, chamomile and European elderberry. The cool thing about New Chapter's supplements is that they're fermented with probiotics and whole foods, so they're gentle enough to take on an empty stomach.** They're also Non-GMO Project Verified, gluten-free, and vegetarian, which is great for so many lifestyles.
Obviously, the best treatment plan for poor nutrition is to change your diet. Most Americans eat too little of what they need and too much of that they don't. For many women, decreasing fat and sugar consumption and increasing fruit, vegetables and grains in your diet can make a big difference. Many women also need to boost consumption of foods containing fiber, calcium and folic acid. Compare your diet to that suggested by the food pyramid and compare your nutrient intake to the suggested daily levels. Adjust accordingly, and you may be able to dramatically improve your health.
Picture your perfect self with your flat abs, firmer butt, and slim thighs every day. Seeing really is believing: "You become consciously and acutely aware of everything that can help you achieve the visualized outcome that you desire when you impress an idea into the subconscious part of you," says celebrity yoga coach Gwen Lawrence. "It eventually becomes 'fixed,' and you automatically move toward that which you desire."
If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn't appear to be a factor; it seems people simply enjoyed the variety more.
Though we are known for our group fitness classes, MPOWER Fitness has a wealth of trainers committed to encouraging and inspiring the community on a smaller more personal scale as well. Offering custom programming that suites each client's needs, our personal trainers utilize a fundamental approach to fitness, focusing on functional movements. Understanding that health and wellness does not lie just inside the gym, we believe that through functional fitness, we can give our clients the tools they need to live long healthy lives outside our doors.
Marina Rae Parker grew up in College Station, TX and has been pursuing her love of dance since she was three through competitive dance in a variety of styles. Marina has always loved teaching and has been assisting dance classes since she was eleven. She decided to continue her dancing career at Sam Houston State University and graduated with honors in May 2015 with a Bachelor of Fine Arts in Dance and a minor in General Business. While in college, Marina had the opportunity to learn Creative Movement and has taught at Gibbs Elementary Preschool, Sam Houston State University and now teaches at Holy Cross Learning Center. Marina was also a member and officer of Chi Tau Epsilon Dance Honor Society and had the opportunity to take numerous master classes from a number of distinguished guests. Marina wanted to continue to use her dance training in some form after graduating and had the opportunity to do so through Barre Fitness. She wanted to learn and teach Barre because of the one-of-a-kind work out it gives each individual, while also using some ballet technique and dance related terms and movement. MPOWER provided the chance to fulfill the need of teaching, while also providing a friendly, supportive environment to do so. Marina looks forward to teaching and growing in Barre Fitness with the full support of everyone at MPOWER Fitness. In her spare time Marina enjoys reading many books, going to the movies, playing board games with the family and hanging out with friends.


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The marketing of so-called healthy products incorrectly promotes what makes up a healthy diet. Photo credit: Samantha Anello
Celebrities such as the Kardashians, Amber Rose and Jenni "J WOWW" Farley are just a few famous faces that use their platforms to advertise weight loss products. Companies such as Flat Tummy Co. and 310 Nutrition use celebrities to endorse their products through social media. Instead of promoting unhealthy weight loss supplements, celebrities should use their platform to promote self-love and a healthy body image.
With people usually idolizing the person holding the weight loss supplements for the cameras, they tend to ignore the true side effects that these products bring. Social media does not offer expert advice and is definitely not the platform for these products.
Some see a seemingly perfect celebrity with a toned physique or a picture-perfect body, but others look at it as the "easy way out." Since these celebrities are putting no effort into uploading work out routines, they make it appear that the weight loss programs work like magic.
"They're just something for you to spend money on and for advertisers to bribe you to try their products," junior sports management major Nasya Chauncey said. "You know what's best for you and how to lose weight. Some of them may work, but it's just something for you to waste money on. I don't think they actually work."
Fox News reported that due to "flexible federal regulation of weight loss products and their often obscure ingredients, many registered dietitians question whether these programs offer more than what can be attained through a traditional healthy lifestyle." Other dietitians worry that participants will lose money or their health will decline.
Registered Dietician Abbey Sharp wrote on her personal blog that "this method has historically been tied to the diet industry [and] it almost always involves non-nutrition professional ambassadors whose goal is their bottom line." The idea of selling products via social media is not new, and sellers often care more about the money instead of their clients' health.
Everyone's body is not built the same, and it is unrealistic to assume that a single weight loss pill will have the same effect on all participants. Bodies are structured differently, and factors such as high blood pressure, diabetes and heart conditions are not taken into consideration when these social media giants start their advertising schemes.
Some believe that social media is an empowering platform, showing great examples of a body that can be obtained, while others believe that this is just a way to prey on and take money from those who are misinformed. Instead of using hashtags to satisfy their endorser, celebrity platforms should instead be used to promote body awareness and positivity.
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Peer reviewed
ERIC Number: EJ281237
Record Type: Journal
Publication Date: 1983-Apr
Pages: N/A
Abstractor: N/A
Our Listless Universities.
Bloom, Allan
Change, v15 n3 p29-35 Apr 1983
Students in the best universities do not believe in anything, and those universities are doing nothing about it. The great questions--God, freedom, and immortality--hardly touch the young. The universities have no vision, no view of what a human being must know in order to be considered educated. (MLW)
Publication Type: Journal Articles; Opinion Papers
Education Level: N/A
Audience: N/A
Language: English
Sponsor: N/A
Authoring Institution: N/A


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Police want more DNA testing of criminal suspects
The police think more DNA tests should be taken to convict serious crimes according to Swedish police's National Operations Department (NOA).
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Classified PPC was called to order by Chairman Emry Chesterfield at 1:05 p.m.
Members present: Charles Blake, Loria Bryant, Emry Chesterfield, Donna Davis, Regina English, Jerry Guess, Claude Johnson and Belinda Pearl.
Claude Johnson made a motion to accept the May 11th, 2016 PPC minutes.
Seconded be Belinda Pearl. Motion carried.
Emry Chesterfield stated Connie Laster came in because there were some questions that some of the people on the board wanted to ask her, so Thank You for coming Connie Laster and we have a few questions for you. Okay Ms. Davis.
Donna Davis and Connie Laster said hi to each other
Donna Davis said she had a couple of questions that employees had asked her to ask. Number 1, why did we get paid three times in August, when we were supposed to get paid three times in September. That was confusing to a lot of people.
Connie Laster said she thought there was an email sent out to everyone explaining that.
Donna Davis stated everybody doesn't have access to email. I don't have a computer yet.
Connie Laster stated it was for financial reasons. Anytime you have payroll end at the beginning or the end of the month -APSCAN. You run the reports the next day and some of it gets in the other month, so it's easier to work out and balance the records when it's all done in the same month.
Donna Davis said ok. Another question was about our contracts. They begin July 1 and end June 30th of every year. The last paycheck says that the payroll ends 6-30. Actually the last pay period was 6/10 and the other was carried over to July. Meaning you're not paying the contract to June 30 and payroll may be overlapping pay periods. It's a big concern and I've heard it several times and I don't even know how it's calculated. You get your July paychecks and the checks are counted as our July paychecks, but actually the next year you switch jobs and it was more money than you were making the year before. So we're trying to get that figured out.
Connie Laster said let me see if I can help you see how you get paid
Donna Davis stated yes that's what we want to know.
Connie Laster stated If you are prorated hourly, you get the 26 pays except for these 9 month employees and security. The contract is what you make times how many hours you work per day divided by 26 equal pays. At the end of the when we are doing those summer checks you will notice some of the dates fluctuate because it all has to be done by June 30th. A person thinking the check date 6/30 should have been 6/10 that's generally for prorated hourly people. 6/30 has to be used so the computer can pick up the pennies that are left over, so you won't have any negative balances of a nickel or dime. Use 6/30 so it pick up your final pay for whatever pennies there are technicaly the dates on the dates on the contract are for your absentees, etc. They're paid for that time.
Donna Davis stated she was still a little confused, Use me as an example.
Connie Laster said let's just say you're going to get a year $500 per pay period, so the1st of July- June 30th you should have 26 pays for the same gross amount, so that covers you if you're not 244 or 202. As long as you get that 1-26 every 2 weeks, you will have your annual salary. Twelve month employees are the same way, they just got to take their hourly rate and multiply it by rate and divide it by 26 pays and that's what they're supposed to get every 2 weeks.
Donna Davis said because it was a concern about the 244 day employees. They were figuring it up and I'm not sure how it got figured except they got paid for 227 days. They figured it up and the amount of holidays that they had and the 2 days for Thanksgiving and
Connie Laster stated okay now I know who you're talking about.
Donna Davis stated I haven't said any names
Connie Laster said you work 244 days that don't include the days off. That's what you're being paid for. Like I said you take your hourly rate times your 8 hour day times 244 and that's what PCSSD owes That's what that contract is for that you signed. For that annual amount. Now how it's paid to you is by that annual amount, whatever it's supposed to be. Twenty-six installments/pays from July 1-June 30 then you
You've earned your money/contract amount.
Donna Davis said and the contract amount, the amount you signed for should equal that amount.
Connie Laster said and it will unless you have throughout the year. It's really that simple. It's the same for you. I know you
Re not 244 days. Claude is hourly rate times 7 hours times number of days of contract to get the annual salary for your contract.
Donna Davis stated ok, now I'm going to go back and explain that. Those were the questions I had for you.
Belinda Pearl said ok, I want to ask on question, we've been on the new system for a couple of years
Connie Laster said on APSCAN
Belinda Pearl said I don't know
Connie Laster stated we've been on it for more than a couple of years.
Belinda Pearl said why it has changed in the past couple of years. We use to be able to have a check waiting on us when we came back and now we don't have that.
Connie Laster Because every summer you remember when we had 27 pays. It takes it a while to catch back up.
Belinda Pearl said I thought that, but I wasn't sure.
Dr. Guess said the first year he came, there was a 27th installment
Emry Chesterfield asked of there were any more questions for Ms. Connie. He thanked her for coming. Next on the agenda we have the breaks and duty free lunch. Mr. Claude Johnson.
Claude Johnson said look on page 48 of the PPC book. Each employee working 20 hours per week. My proposal is for two 15 breaks and a 30 minute duty free lunch during the student instructional day for employees working 35 or more hours per week. The employee should not be required to clock in and out when taking his/her duty free lunch.
Emry Chesterfield Okay Mr. Johnson would you like to put that in the form of a motion
Claude Johnson stated yes he would. I would like to make a motion for these changes in the policy
Emry Chesterfield said I need a second
Belinda Pearl seconded.
Emry Chesterfield said motion made by Claude Johnson, second by Belinda Pearl. All those in favor of the motion say I. Hold it before we do that. Any discussion?
Charles Blake stated he wanted to ask a question. Are you saying that anyone working less than 35 hours should get 2- 15 minute breaks.
Dr. Guess said is that 15-16 or 16-17 manual
Donna Davis said 15-16
Dr. Guess stated well this is 16-17
Donna Davis stated well we don't have the 16-17
Dr. Guess said it should be posted on the web
Emry Chesterfield said there's a motion on the floor
Dr. Guess said well you asked for conversation
Donna Davis said well I got conversation then
Dr. Guess said that's the wrong PPC manual. Legislature passed a statue excluding the 2-15 minute breaks as well as the FLS requires an accurate record of time which is provided by clocking in and out
Emry Chesterfield asked Anymore discussion Ms. Pearl
Belinda Pearl stated ok we're on the break and lunch. In my job you don't ever get the chance because there's always an emergency, But clocking in/out. If I have to clock in/out for break/lunch whatever. By the time I get there its half way over with. There's a lot of people like that.
Dr. Guess I know that it's a quandary as to what to do. On the on hand it's required by FLS to keep an accurate record.
Belinda Pearl said he points that you made. . those. I sympathize/understand I don't understand that, but we've never had to do that. Why do we have to do that now?
Dr. Guess said just because it hasn't been done before doesn't mean that it shouldn't be done now.
Belinda Pearl stated I'm not asking you that. I'm
Dr. Guess stated I'm not trying to be a smart lick . I understand you could say we've never done this before, so why. We know we need an accurate record of time worked. Time clocked in/out so we introduced the time clock issues to try and accommodate that. We've tried to make some exceptions for people. For situations that they can't easily clock in/out. Maintenance folks for example, if they're out in the field or somewhere where there's not a time clock. There's people out working helping with construction. It's not a time clock and they can't clock in/out, so we're trying to accommodate . I'd just assume say let's do this, but then you wind up not having an accurate record of time.
Belinda Pearl said but to ask someone to clock in and out and then not give them a break. Sometimes the only break you get . Sometimes you need that 15 minutes and the teacher that I work with would say take a break. You know what I'm saying. Everybody doesn't have that. If you can't have a break at all some people are going to say I can't do that. You've taken away so much already. It's not just costing us any more by letting us have the breaks. I don't understand what the problem is with the breaks.
Regina English asked if there was a time clock in the school
Belinda Pearl responded yes
Regina English stated there's one in the kitchen too
Belinda Pearl said we can't go back there. You wouldn't want anybody going back there.
Regina English said I know they have one in the kitchen. I didn't know if there was one w here you could just step in the back door and clock out.
Belinda Pearl stated that to her knowledge there was only one time clock in each building
Loria Bryant stated one in the office and one in the cafeteria. We don't go back there it's for the cafeteria workers. I'm sure if we needed to we could, but it's the old time clock and we have the new one.
Emry Chesterfield Ms. Davis
Donna Davis Dr. Guess, the bill that you are talking about, is that 6-17-2207
Dr. Guess said Is that what
Donna Davis said the new bill you were talking about is that 6-17-2207, you know the one about breaks and stuff like that
Dr. Guess stated I don't know
Donna Davis said well I'm pretty sure that's what it is, but does it prohibit a school district from allowing the two fifteen minute breaks?
Dr. Guess said I think they say it doesn't have to be provided
Donna Davis said they don't have to be provided, but it doesn't say they cannot have them. What we RE asking for is the breaks during the day we are working with these children. I mean I was in the classroom and that wasn't even my job last year. There was no one to relieve me for a break or anything and you need that time. You might need to step out and then you have these places like they were saying the time clocks. Just like Crystal Hill right there in the front door just like other schools at the front of the office . You have to walk 5 minutes to get to the time clock, you know that's just an example. You get there clock out and go back and then sometimes you're in an area where there's no place close to get something to eat. By the time you clock out and come back your 30 minutes is up. You could at least combine the 30 minutes and the 15 minutes to make it easier to get done. Is there any way they could be provided to the employee because when we came back to work and this came out without warning. I thought this stuff was presented to or came through the committee and then we could talk about it and take it to the board. I know you as the Superintendent can go and do whatever you want to do.
Dr. Guess said It's a statue that is regulated by the legislature
Donna Davis said yes it is, but it doesn't say it's prohibited. It's not prohibited to give these breaks, so why don't we consider it. Try to build up moral with the employees. It's low to me. And everybody don't take breaks, but it's good to know they're there if they are needed. That's my take on it.
Regina English said her question was he said 35 hours or over, which some of my cafeteria is and then you said something about the 30 and 15 minutes combined. Cafeteria wise we don't have 45 minutes.
Donna Davis stated you may or may not. We don't have 30 minutes sometimes.
Regina English said we would have to be fair around the whole district.
Donna Davis said It hasn't been fair for several years anyway
Regina English stated In her department it would have to be fair
Donna Davis stated You said things last year, like you would pay them for getting in their cars to go from here to there. Like we said that was you who did these things. What we are asking for is the breaks we were getting for many many years. Why take them away from us. We've had them for all these years, why can't we have them now? Is there any way to get them reinstated, since the law doesn't prohibit us from getting these breaks.
Regina English stated So you're asking for a 30 minute paid lunch break and 2 paid 15 minute breaks. So an hour pay.
Donna Davis stated We never got paid for lunch.
Claude Johnson stated It's like this, we work eight and hours 6:30-3:00, always have. To tell the truth it is dangerous for us to take away the 15 minute break. It all boils down to you know never know what a person's job is like until you actually work it.
Belinda Pearl That's right.
Claude Johnson said We out there on the roof and it's hot. The district is saying you can't take a break. So is that safe. Think about it, is that safe. If a person is out doing some construction and they in the hot sun. They can't get a drink of water? Is that safe? Some people in the schools and they're working hard. Every now and then you may have a situation where the employees may not meet eye to eye. Can they not get a little break and get themselves together in the district. Isn't that a safety issue? Truth be told, a pipe can burst under pressure. Let's keep it real here. You mean to tell me all this hard work these employees been doing for you for all these years and we can't get a break? What is this thing coming to, it doesn't make sense. Good Lord, even in training, online training, if you have the proper gear, helmet, shoes, if you don't wear that, we out there working, get injured, whose fault is it. Your own fault. But I'm out there working in that heat and I'm pushing thru it, steady working hard and I can't get a break. If I pass out whose fault is it. Because usually what I've been trained in, if I'm out there pushing in this heat, I should have sense enough to slow myself down and get a break. That's what training tells us to do. You telling me I can't get a break.
Charles Blake stated yes you can get a break.
Claude Johnson said so tell me ok. It's a double edged sword. Your
Trying to tell me we cannot get a break because of some law and it does not push you to give us a break on the other hand.
Charles Blake asked if he could respond to it.
Claude Johnson said yes.
Charles Blake stated working over 35 hours can be the option of taking 15 minute break. The difference is they are not paid for the 15 minute break. They're getting the breaks. You have people that take an hour lunch, but they don't get paid. The 30 minute lunch they are not paid for that lunch, but they get the 2- 15 minute breaks.
Claude Johnson said you get paid for 8 hours but you clock in at 6:30.
Charles Blake You can take a 15 minute break, but you
Re not compensated for it.
Regina English stated that the cafeteria staff, if they need to go to the bathroom, they go. We don't wait till 30 minute lunch break to go.
Claude Johnson stated I'm telling you, you never know what a person goes through until you actually out there working on their job. To show you're appreciation of them, come out to their job and show it. Feel what they feel, because if you feel what they feel you will understand what they go through and you can see man something need to change out here. To show appreciation means to show an action, not just saying it. It means an action.
Charles Blake stated We give our folks the option of coming in at 6:30-3:30, taking 2- 15 minute breaks.
Loria Bryant said So they can make up for that time. As long as they cover that time, they can take it.
Charles Blake stated As long as they're taking their breaks, they're working how they want to. It just has to be coordinated with their supervisor. But all our mechanics and anyone that wants to take 2 -15 minute breaks.
Claude Johnson said So it's going to be different all over the district. There's nothing to say it's unified. Dr. Guess said We have different start and end times all over the district. What time do you folks start in the morning.
Regina English stated 5:30.
Emry Chesterfield asked Mr. Johnson if he had any rational for the motion he made that the committee needed to hear.
Claude Johnson stated
Dr. Guess asked could he make one. You said when a person wants a drink they can't go get a drink.
Claude Johnson stated Yes Sir.
Dr. Guess stated If a person works a job and they want to go to the bathroom or anything or want to get a drink of water. They don't have to wait till any specific time to get that or to go to the restroom. If there's somebody on the roof and they feel hot , they feel like they need to cool down, no one would wait for a break period for them to cool down. They would need to get off the roof, rehydrate and feel like they can get back to work. Those are not reasonable issues. If you need to go to the bathroom – go. If you need a drink, get a drink. If somebody's up under a bus, drained, stressed, gotten too hot, then you go over and sit down in front of the fan. No one would question that. The correlation between breaks and giving an employee an opportunity to take care of needs like bathroom, water or physical conditions.
Claude Johnson stated But you sent out a memo stating no breaks. N breaks means no breaks.
Dr. Guess stated Those aren't breaks. You're going to wait until your break to go to the bathroom?
Claude Johnson stated A break is a break.
Dr. Guess said You're saying that you have to wait to go to the bathroom. So if we reinstitute breaks that means you won't have to go to the bathroom until your break
Claude Johnson stated It's a safety issue
Dr. Guess stated I will go on record saying anybody that need to go to the bathroom can go, anybody that needs water can get water.
Claude Johnson said Anybody that is working on a roof and needs to cool off can go and cool off
Dr. Guess stated that Anybody that is working on a roof and believes they need to cool off
Claude Johnson asked For how long
Dr. Guess asked Does there have to be a minimum and maximum time
Claude Johnson said Just asking. You said you wanted to go on record, then go on record.
Dr. Guess said He was acknowledging that employees have the responsibility/opportunity to get water, go to bathroom, and take care of themselves physically if they need to
Claude Johnson asked And nothing be said to them. Nobody would say anything against them. They would not be written up. No supervisor will have anything to say about that employee trying to cool themselves down or go to the bathroom or get water. So it's up to the employee.
Dr. Guess stated If you're trying, Mr. Johnson, to get something in the minutes that would allow something to be challenged
Claude Johnson stated No Sir, I'm not. This don't have anything to do with that. I'm just concerned about safety. It's not about you, not about me. I'm just concerned about safety for employees.
Dr. Guess stated Me too.
Claude Johnson stated That's what it's all about. It has nothing to do with being against you, it has to do with safety.
Dr. Guess stated I'm concerned about employee safety too.
If you're trying, Mr. Johnson, to get something in the minutes, that would allow something to be challenged
Claude Johnson stated No Sir, I'm not. This don't have anything to do with that. I'm just concerned about safety. It's not about you, not about me. I'm just concerned about safety for employees.
Dr. Guess stated Me too.
Claude Johnson stated That's what it's all about. It has nothing to do with being against you, it has to do with safety.
Dr. Guess stated I'm concerned about employee safety too.
Emry Chesterfield said Ms. Bryant
Loria Bryant said she had a question concerning the lunch clocking in and out, because we have been working the 8 1/2 hours automatically and getting the 30 minutes take out. Why did that change instead of letting it cover like it did before?
Dr. Guess stated The intent to maintain an accurate . Why did that change instead of letting it cover like it did before?
Dr. Guess stated The intent to maintain an accurate record. If you were a construction worker, the horn blows at 8 and 4. But we are not like that. I believe you when you say you can't always get away from kids. And I also believe people in the maintenance repairing an AC might not be close to a time clock, so we have to make some concessions to people in those situations. But the only reason is to maintain an accurate record. And I know your argument, that hasn't been done before is fine, but that doesn't mean that we shouldn't try to do it now. So I just think that that's what we're trying to do. your argument, that hasn't been done before is fine, but that doesn't mean that we shouldn't try to do it now. So I just think that that's what we're trying to do.
Emry Chesterfield asked Are you through Ms. Bryant
Loria Bryant stated Yes Sir.
Belinda Pearl stated I understand that, but sometimes when we got so much taken away from over the last couple of years and this just seems like something else. We have 4 minutes between classes to get to the restroom. You have to have someone come in and watch your class, even though you don't take it, it's just to know it's there. You wonder, oh God what else are they going to take from ESP's for some of us to give our all and don't take those and for you to say we're not going to give this. It's moral.
Claude Johnson stated What I look at is employees work hard. JNPSD detached from us and that was a big task to go through. I still say what about the employees, who's going to take care of us?
Emry Chesterfield stated Ok. It's been a great discussion here. Motion on the floor, been seconded. Breaks and Duty Free lunch made by Claude Johnson. All in favor of the motion say I. All opposed. Roll Call Ms. Davis.
For- Claude Johnson, Belinda Pearl, Loria Bryant, Donna Davis, Emry Chesterfield
Against – Regina English, Dr. Guess, Charles Blake
Motion carried.
Dr. Guess asked What are you planning on doing with this.
Emry Chesterfield stated I'll tell you before the meeting is over what I plan to do with this. We are going to the next thing on the agenda, which is longevity and employee raises. Ms. Davis who are you directing this to?
Donna Davis stated Dr. Guess. Longevity employees didn't get a raise, you know maybe 1% of their base pay. Do you know why or was there a reason?
Dr. Guess asked What are you calling longevity?
Donna Davis stated The ones that have maxed out on all their years/steps.
Donna Davis asked Can you tell me why no money was added to the salary scale.
Dr. Guess said The Jacksonville detachment, loss of deseg money, and the need to more efficiently run the district.
Donna Davis said Okay
Dr. Guess said Tell me what your reaction to that is. I want to talk to you about it. Talk to me.
Donna Davis said I'm just going to go back and tell them what you said.
Dr. Guess we managed that real successfully. You know all the things that went along with that. It was $40 million worth of revenue in that detachment. I think we offset the loss of that revenue with reduction in employees and related expenses. We hope we are going to be able to produce a 16-17 budget that is as responsible as the past budgets. Now another issue is the loss of deseg money. There should be $20.7 million to operate Special Programs and deseg related programs and other things. This is the last year for that money. We made reductions in deseg related expenditures trying to be prepared for this. We split deseg money with JNPSD so the $20.7 million , they got about $5 million.
Sending $333,00 to the UALR Foundation for the Donaldson Scholars, that's a program working with students that don't know much about going to college. Help the kids prepare for ACT, counseling and that sort of all the elements and things. So we reallocated money to other areas. We've reduced expenses as well. Now we still have additional expenses in the district that are going to be affected by the loss of that deseg money, Part of that money goes to pay teacher retirement match and we can't just say we're not going to do that, so if we're not going to have the deseg money to the Teacher Retirement we're going to have to absorb that. We don't have a choice. A lot of that deseg money goes to pay fringe benefits you know that the minimum fringe benefit in the state is to pay the teacher insurance matching, which is about $150 . We pay about $350
Donna Davis said $272
Dr. Guess said How much? Well there's also a fringe benefit package.
Donna Davis said Well I don't know about that
Dr. Guess stated We all get that. There's different limits to that dental, disability, life insurance. I can't remember all the elements. It over 300 bucks. Now we face questions about whether or not we can continue to pay that because a portion of that deseg money is used to help pay some of that benefit cost, so do you see that we have a real challenge. Another year of real challenges.
Donna Davis stated I understand that and I got a question for you too. When you're talking about money, I know some people out here at the central office got some raises and they weren't little bitty raises either. You cut a lot of people's jobs, but Human Resources, didn't they get raises? They got $6-8 thousand dollars each and then they got another employee, Terilyn Williams. I know she was someplace else (Security), but now she's over here.. So when people look at this and they go downstairs to payroll and those other offices downstairs and see all the new furniture , all the new walls and curves and things that you go through to get there and then you talk about how you saving money and stuff. These things cost money and they weren't cheap. Nobody gave them to us, they were purchased with funds from PCSSD. And when you talk about you have to make cuts and things and you have to offset this and that.
Claude Johnson stated Peoples' families are suffering.
Donna Davis said you know you see this and all these things were done. I'm one of the people whose these questions were asked of me. I had to come down and see for myself. It looks really good, don't get it twisted, but you're talking about offsetting things. Why did these people get raises? Why wasn't there something put in like the 1 % on longevity. We used to get longevity. I know this. And other people got these big substantial raises, because I know they were taking on other duties and got raises, but then you get an extra employee
And things like that. So why?
Dr. Guess We didn't get an extra employee. We had an employee in there that was RIF.
Donna Davis stated I understand that.
Dr. Guess stated One of the other classified departments get an extra classified . One that moved out of the job they had, we moved them to another position. I think security. Since she was an additional allocation in security, we moved someone over here out of security. So it's a wash. There's an additional person in security and one person was moved over here to take . As we are working through all the Jacksonville continued issues.
Donna Davis asked So it was a wash?
Dr. Guess stated yes. The thing that we talked about occurring. Just like the buses. Mr. Chesterfield drives a bus. We bought 20 new buses a year. That is money that we budgeted to buy buses. It's not money that's used to budget for raises. It was budgeted to buy buses because the fleet , when I came here, over 75% of the buses were over 12 years old. That's an enormous problem. Today over 75% are under 12 years old, so we budget that money to buy buses. Not a matter of we could have used that money for something else. It was critical we bought buses.
Donna Davis Said I understand the buses.
Dr. Guess stated downstairs. Money that was used to make renovations was made to be able to move people into the area they now are in. Have more office space to consolidate the people who are left. And the monies that were used to do that were probably part of the sustainment, modernization and renovation budget. We budget a portion of increased assessment money and we capture increased assessment revenue and budget that for sustainment, renovation and modernization projects. So we do things to improve the facilities. We improve facilities here , but we also put $1 million at Northwood- an enormous amount of money at Northwood to make it a nice Academy. We have other SRM projects around the district to try and keep buildings and facilities safe and updated/upgraded, so the fact that we budget items downstairs doesn't mean that that's money we would have used for other purposes such as raises. It was budgeted for facilities improvements. Same with the ipads in the buildings. The kids now have chrome books/ipads K-12 and that money was budgeted for that . That was a combination of NSLA money and revenue generated by the additional tax for technology and some federal program money. Those are monies that were not available to other issues. So the fact that these things were bought, doesn't mean that was money that was squandered. The things that we brought , didn't need. Budget to try to and improve facilities and run things more efficiently.
Claude Johnson stated And to budget some people some raises.
Dr. Guess stated We're working on the 16-17 budget right now. The 16-17 budget , plus we filed cycle 9, which is the close of the 16 budget , on the last day of August. It had to be filed by then, so we filed on that day, having waited as long as we could for bills that were related to Jacksonville and moving some folks out of the insurance and all that sort of stuff. Soon as that was filed we began to work on the 16-17 budget. Things haven't been budgeted ,so we're working on the 16-17 right now and it has to be due at the end of this month.
Emry Chesterfield said Ms. Davis
Donna Davis said Ok, so what about raises some people at the central office received?
Dr. Guess stated I don't know. What raises?
Donna Davis stated In Human Resources
Dr. Guess stated I do know that in some cases where positions were consolidated, we changed the, can't think of the term, number that effects if three people were doing a job, now you have 2 people. We may have made some adjustments in pay. Some of the other classified area, I know of classified areas , can't think of certified areas where this occurred.
Donna Davis stated I'm talking about classified
Dr. Guess stated you're just talking about classified, I don't think it happened in certified anywhere. The reason again, it's important to remember FLS treats classified people in a different way. When you assign additional duties and responsibilities, especially to classified employees, I think FLS would cause you to say are we paying these people fairly. If we had three people and moved down to one person. That one person may have gotten an adjustment in pay due to the other duties. In the certified ranks it's different. In my office Laura Bednar left and we didn't replace her. Janice Warren, John Tackett and I picked up additional duties. We've done that in other areas in certified, but in classified again I think its incumbent on us to consider additional pay for additional duties. At least should be considered. FLS should cause you to do that.
Donna Davis said OK, July 1st that was not a holiday. Why was the district closed?
Dr. Guess stated The same reason we were closed the preceding Friday, four tens.
Donna Davis stated 4-10's, I'm not understanding.
Dr. Guess stated We work 4-10's in the summer, as soon as the Elementary Principals went home were changed the summer schedule to 4-10' M-TH, Friday off. We gave the people who didn't want to work 4-10's a choice of doing something else, work 5-8's. I think pretty much everybody did the 4-10's.
Donna Davis asked Were they able to work on July 1st, if they were doing the 5-8's or did they have to take a day of leave?
Dr. Guess stated No you wouldn't have to, it was not a holiday.
Donna Davis said Right
Dr. Guess stated That as Elementary Principals came back on contract, we stopped doing 4-10's, so the week of July 1st on Friday, 4-10's as it had been on the weeks preceding June. Monday was the holiday 4th of July and it was a 4 day weekend break because Friday was the fifth day of the week.
Donna Davis asked But if they were doing the 8 hour days
Dr. Guess stated I don't know of anybody that did that
Donna Davis stated It was a few people that did , that's why I'm asking
Dr. Guess asked So you knew that?
Donna Davis said Un Huh
Emry Chesterfield said Any more questions Ms. Davis
Donna Davis stated No, that's all.
Emry Chesterfield said Dr. Guess I have a question of you just before we close. We're going to move on to the election. We have 2 positions open in the classified PPC, Secretary and Nutrition. The law says we have to have the election by the middle of October, so that's the 2nd week in October. So I was thinking of getting the information out the last week of this month.
Dr. Guess asked Who is it? Is it the people who have timed off?
Emry Chesterfield said it was Ms. Bryant's and to fill Clint Walker's position. Week of the 19th Ms. Davis. Means ballots go out on the 10th, election on the 11th, picked up on the 12th, delivered to Mr. Johnson and counted on the 14th. Mr. Johnson got the boxes and he' the only one with the key. He's not on the ballot, so he can handle the ballot. Of course I'll be there too, but he will handle it more. Also, I appoint Ms. Davis to help Mr. Johnson in the elections.
Loria Bryant asked Monday the 19th
Donna Davis stated School is out.
Emry Chesterfield said Tuesday the 20th. All non-managerial support staff can participate. Can I get a motion on that?
Dr. Guess said Before the motion I have a question. What do you men all support staff get to vote?
Emry Chesterfield said all non-manager support staff get to vote in the classified PPC election.
Dr. Guess asked Does that mean everybody get to vote for everybody?
Emry Chesterfield stated Yes, everybody can vote, not Mr. Blake because he's a supervisor or Regina English.
Dr. Guess asked D you have bus drivers vote for cafeteria position?
Emry Chesterfield stated Yes, you have two positions open they can vote for Sec/Nutrition
Dr. Guess said Are they not elected by people in those positions or are those positions elected by everybody or just people in those positions?
Emry Chesterfield said That's why non –PASS members can vote in this election
Dr. Guess stated Non-PASS members, they don't have anything to do with this
Emry Chesterfield stated That's k, PASS is still here. Let's move on. I need a motion.
Dr. Guess stated Mr. Chesterfield I'm not gigging at the Union.
Emry Chesterfield stated I understand. I answered your question, only support staff can vote in this election. I can vote for nutrition and secretary.
Regina English asked So by supervisor you mean anybody that can writ somebody up or evaluate them.
Charles Blake said You're talking about exempt/nonexempt?
Donna Davis stated If you are a supervisor you cannot vote.
Regina English said Ok, just wanted to make sure
Emry Chesterfield said motion
Donna Davis moved that information go out the 20th ,ballots in schools on 10th, vote on the 11th, ballots picked up on the 12th and counted on the 14th.
Claude Johnson seconded.
Emry Chesterfield said roll call Ms. Davis
Unanimous, motion carried
Emry Chesterfield said Dr. Guess to answer your question what Mr. Johnson bought up to the committee on breaks and duty free lunch. I plan to take it to the Advisory Board on 25th of October. Now I have a question for you. Why is it when you purchase new buses, these buses don't have AC
Charles Blake said It has AC
Emry Chesterfield said I was asking Dr. Guess.
Charles Blake said I see the specs though and this year the specs do have AC on them. We have submitted a request to the board and Johnny Key for buses to have AC.
Emry Chesterfield said So all buses the district purchased have AC on them
Charles Blake said Yes Sir
Emry Chesterfield said Thank you Mr. Blake
Belinda Pearl made a motion adjourn
Claude Johnson seconded
Meeting adjourned