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We work closely with prestigious awarding organisations and education ministries throughout the world to deliver e-marking, integrated digital assessment and specialised education data services.
ACCA stands for the Association of Chartered Certified Accountants. ACCA is a leading international accountancy body. The ACCA qualification is recognised and is treated in other countries as being equivalent to their local qualification.Read the Case Study
AQA (formerly known as Assessment and Qualifications Alliance) is an awarding body across England, Wales and Northern Ireland. It compiles specifications and holds examinations in various subjects at GCSE, AS and A Level and offers vocational qualifications.
Established over 150 years ago, Cambridge Assessment is a non-profit operation that operates and manages the University's three exam boards and carries out leading-edge academic and operational research on assessment in education.Case Study
Cambridge English Language Assessment is part of the University of Cambridge and has been providing English language assessments and qualifications for over 100 years. Their mission is to be the experts in language assessment and in delivering excellence and innovation.
Cambridge International Examinations are recognised world-over for their comprehensive learning programmes. A not-for-profit organisation, Cambridge International devote their resources to delivering high-quality educational programmes that can unlock learners' potential.
In Poland, the country's central examination board, Centralna Komisja Egzaminacyjna (CKE), sets the national examinations for ages 16-18 which are then administered by 8 regional exam boards. CKE also offer professional and external examinations.Case Study
The Caribbean Examinations Council (CXC) was established in 1972 and conducts examinations for secondary and post-secondary candidates across the 19 participating island-based territories. CXC began working with RM Results in 2014.Case Study Video
The School Performance Tables are compiled by the Department for Education each year. The RM team works behind the scenes to produce the performance tables, handling vast volumes of highly sensitive data to ensure that they are accurate and delivered on time.Case Study
The International Baccalaureate (IB) is an international educational foundation headquartered in Geneva, Switzerland, and founded in 1968. The IB offers four educational programmes for children aged 3–19. IB programmes encourage both personal and academic achievement.Testimonial
The Institute of Chartered Accountants in England and Wales (ICAEW) was initially established in Britain and has over 128,000 members. It is a professional membership organisation that provides insight and leadership to the global accountancy and finance profession.Testimonial
MeritTrac is India's largest private testing and assessment company and the first Indian full member of the US Association of Test Publishers. MeritTrac provides innovative assessment services to leading educational institutions, government organizations and corporate entities.Case Study Video
OCR (Oxford, Cambridge and RSA) is a leading UK awarding body, providing qualifications for learners of all ages at school, college, in work or through part-time learning programmes. OCR provide GCSEs and A Levels in over 40 subjects and offer over 450 vocational qualifications.Case Study Video
Slovenia has one central exam board, RIC, which sets and administers its national exams. RIC uses onscreen marking for the National Assessment of Knowledge (NAK) in the primary education system, comparable to the national KS2 tests in the UK.Case Study
The Scottish Qualifications Authority (SQA) helps people to realise their potential and to achieve their ambitions by providing a wide range of high quality, internationally recognised qualifications and associated services.


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Monthly Archives: April 2014
Sterling Tarnishes NBA Gold. What should Silver do?51
April 29, 2014 by gregrabidoux2013
By now we've all heard or at least read the words spewed forth from the racist mouth of NBA Los …
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Vaping and Kids. FDA Says No. Are They Right?66
April 24, 2014 by gregrabidoux2013
For the uninitiated, Vaping is all the craze. And not surprisingly, teen vaping is the fastest growing sector within this …
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Cliven Bundy. Patriot, Tax Deadbeat, Thug? Depends.50
April 19, 2014 by gregrabidoux2013
In what is being hailed as a victory of the common man over Big Brother, the Bureau of Land Management (BLM) …
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Is it Time We Pay Student-Athletes a Salary?72
April 10, 2014 by gregrabidoux2013
Adrian Peterson, the superstar running back for the NFL Minnesota Vikings is making news again. This time it's not for …
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Nine-Month Old Baby to be Tried for Murder. No Joke.51
April 8, 2014 by gregrabidoux2013
It is hard to believe the words that I am about to write. A 9 month-old baby is in hiding …
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US Wages Secret Cyber-War Against Cuba. Not Surprisingly It Fails. Again.17
April 5, 2014 by gregrabidoux2013
This week revelations surfaced that the US has been waging a "super-secret" cyber-war against Cuba. The goal apparently is to …
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subset: commoncrawl


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This Bride's Bohemian Wedding Had a Tattoo Parlor!
We love when weddings creatively showcase a couple's personality, and Eleanor and Kevin's whimsical bohemian wedding at Murray Hill in Leesburg, Virginia did just that!
From the hanging gold lanterns and potted peonies, to the vintage outdoor lounge area and customized crossword puzzle at each place setting, every detail was totally unique. Guests particularly loved the temporary tattoo parlor, marked by a sign made entirely of pushpins and decorated with antique accents.
Eleanor's look embodied her bohemian aesthetic, with a chic fishtail braid (artfully created by Hair and Makeup Artistry by Claudine), flower crown and beautiful Claire Pettibone dress while Kevin's more structured, vibrant blue suit and red bow tie further complemented the bold color scheme.
Events in the City together with Sweet Root Village, Something Vintage Rentals and Design Cuisine made each detail look absolutely perfect and Rebekah Murray Photography captured every single moment below and here.
From the album: A Murray Hill Wedding in Leesburg, Virginia
Want more? Of course you do!
>These DIY Wedding Dresses are Stunning!
>We're Obsessed with Every Detail of this Barefoot Cancun, Mexico Wedding
>A Family Game Night-Inspired Wedding (With Fun Blue and Orange Touches!)


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Crom Emergencia Hair Treatment - 16 oz
This product will restore shine and health to hair that has been damaged chemical processes such as hair coloring and/or hair straightners.
Directions: After shampooing, massage EMERGENCIA into hair and leave for 3 to 4 minutes. Comb hair and proceed to rinse hair with cold water.
Ingredients: Deionized Water, Panthenol Provitamin B5, Cetyl Alcohol, Vitamin E, Amonio Cuaternio, Lanolin Anhidra, Mineral Oils, Decyl Oleate, Centrimonium Chloride, Hydrolized Colagen, Methyl Paraben, Propyl Paraben, Blue 1, Yellow 5, Red 40 and Fragrance.
Made in the Dominican Republic by Crom Laboratorios
Click To Enlarge
- Item #: CROMEMER16
- Manufacturer: Crom Laboratorios


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This looks cool. Takes me back to my first Game Boy experiences
Ghost Run
A downloadable game for Windows
Help a ghost across an endless landscape by collecting strange masks, the masks let you keep going but also they alter the world around you and if you wear the same one for too long it means a game over!
It's up to you to decide if you should risk waiting for less dangerous masks to appear or to collect every one you see to make sure you don't run out of time. See how long you can go and aim for a high score!
Credit for the music goes to the amazing Jean-Marc!
Z - Jump / Accept
X - Slow Down
- Blank: No Effect, consider it a freebie to boost your time!
- Break: The stage will begin to break apart at random.
- Thorn: Bushes will grow deadly thorns!
- Float: Fans will push you upward to mess up your jumping.
- Speed: Gives you a huge speed boost, but be careful when you switch masks!
GhostRun.exe 2 MB
Log in with itch.io to leave a comment.
Great game :-)


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Overweight Becomes a Lean and Mean Mom of 3
I may not have introduced myself. Some of you know me, some of you don't… some of you I have been friends with for YEARS and some we've never met but have only connected online. I don't like to post pictures of the kiddos and I'm not all about the selfies as much as others, but you may be able to relate better knowing that I'm a single Mom of 3 and they are my world. We are just as busy as you and we still make the time to work out. I keep the kids in sports to make sure they stay busy and aren't home creating unhealthy habits. I post a lot about fitness and nutrition but have you ever wondered why I do what I do?
Have you ever wondered what exactly I do as a fitness coach? Have you wondered how I got here? Have I always been shape? (uhhhh no – I haven't.) How did a stay at home Mom turn working Mom with a fitness business?
I haven't always been into fitness. But I have always been an athlete. I lived and breathed gymnastics until I was about 14, then I wanted to do team sports for my school (soccer, tennis, volleyball). I was in shape but working out was not the fun part of my day. I used to hate running. I would do it because a lot of sports needed the cardio conditioning but I didn't like it, and I didn't eat right, etc.
Before kids, I could eat whatever I wanted just like when I was a teenager and not gain a pound! But now, that's not so much the case. Once I had my first child, Kaitlyn (with whom I gained 64 pounds!), I could not lose that weight. I tried every diet under the sun, got a gym membership thinking that would help, etc.
But I didn't stick with it. My husband at the time could still eat whatever he wanted and the scale would not be affected so I would gradually go back to eating like he and I always did. Then 7 months after giving birth we were pregnant again. It was what we wanted because I always wanted to have my kids close in age and we knew we weren't done, HOWEVER, I never got back to my pre-pregnancy weight first.
With baby #2, I was determined not to gain another 64 lbs! (BTW, this before pic ——–> was really hard to post!) I did a little working out while I was pregnant with her and I ate a lot better. Not good, like I do now but better. I only gained 24 lbs with Britney.
After she was born was right around the time that low carb diets were the thing. And I was sold when I read that I didn't need to work out, I could just eat low carb. HA! I dropped all the baby weight and then some! Then it became that the only time I would work out was when I ate really bad the day before. So now that I knew I could just eat low carb whenever I had some weight to lose I went back to eating atrociously! Then I would work out twice a week if that.
Well as the girls were getting older, I decided to start cooking and making more home cooked meals at home. I was a huge advocate for nursing since formulas were getting so much criticism for their ingredients and I was reading more and more about baby foods and how easy it was to make at home AND this way you knew what was going in to your child's mouth.
That lead me to start watching and learning about the foods I was eating. All the crap sold in the supermarket were 90% chemicals! I started trading in the commercialized grocery stores for farmers markets and Trader Joe's (Whole Foods wasn't in Phoenix yet). I also started buying organic whenever we could afford to. I started with vegetables that grew in the ground and then meats was next.
After seeing and FEELING the results of just eating right it motivated me to want to get toned and in shape especially since I knew how to eat now! Food was fuel now, not comfort.
Now comes the year 2007, I was in better shape then I was when I was a teenager, even had more energy then I did then. We were running, biking, I had a gym membership where I would do spin class 2- 3 times a week, my girls and my ex and I all belonged to a dojo where we were all there at least 3 times a week. I even taught yoga there for a while for some of the moms that had kids in the karate classes. In June I found out that I was 4 1/2 months pregnant with Baby # 3, my son Frankie! He was due in December! So I had 4 short months to plan to have a baby! But I didn't want to stop working out. I was mostly doing cardio anyways: running, hiking, rollerblading, spin class, kickboxing and yoga at the dojo.
Frankie was born and I ended up only gaining 22 lbs. My doctor towards the end was concerned that I hadn't gained enough weight.
Then I started to want to help other Moms! My girls started cheer and would have regular practices in a park, their Coach asked me if I would be the squad's conditioning coach so now I started doing that every Tuesday and Thursday. Soon after, some of the Moms of the girls recommended I do a fitness bootcamp where they could come work out. We did and soon more and more moms showed up. I would get the girls warmed up for cheer and then I would move over to the Moms! It was fun. We all created a close bond and I even helped some of them get ready to run their first marathons.
I started a blog, THIS ONE, hence why its name is Mom-related and not fitness related. 🙂 When I first created it, I started talking about tips to help breastfeeding Moms and nutrition was one of the most common posts because the questions were all closely related to the Mom being able to produce enough milk for a growing baby, etc. and then it started connecting me with women who were likeminded all across the country.
It was about this time that my neighbor introduced me to P90X. Frankie was not even 2, Britney was 7 and Kaitlyn was 8 1/2. My hands were full. I was in shape but not getting toned. I was still doing a ton of cardio. P90X had weights and I knew I had to add that in. I was always afraid of weights, always thought I would like a man, etc. I was ready for a change. I always wanted a personal trainer and now I had my own in MY HOUSE!! It was amazing.
This was me in Cabo after the 1st round P90X. I did the lean program and I refused to eat the P90X way. I thought I knew more about what my body needed than this nutrition 'guide' telling me to eat 100 carbs a day! At that point, I would barely eat 100 carbs in 4 days!! I thought I had this whole fitness thing down and all I needed was to add weights. HAHA. I would be exhausted half way into the workout, or getting really bad headaches right after. So I knew something was wrong.
The lack of carbs is why my first round didn't get me the results I anticipated. I added a little muscle but nowhere near everyone else's 90 day results. This got me so mad! So then right away, I started the classic program and I ate exactly how it told me to, even bought Shakeology. I was posting my results pics on Facebook and friends and family were the first to notice. Then I started helping other people get through their first round of P90X.
After 3 rounds of P90X, I decided to switch it up with Insanity. I loved Insanity because it was a more intense version of P90X's cardio days and guess what I started thinking P90X was too EASY!! On the P90X cardio days, (Tuesdays and Saturdays) I would do the Max Cardio Circuit from Insanity instead of PlyoX.
I started connecting with people on the Facebook P90X message boards and through my blog. I was helping people get through the programs but not getting paid for it! And then Tony Horton shared my blog post of How you know You're Addicted to P90X.
I knew I could help other Moms too… and realize everyone can do this too. Being a Coach has been one of the greatest blessings in my life. It got me in the best shape of my life, I have a healthy relationship with food, I have spent more time learning about myself, learning about others, and learning ways to better help YOU.
You do not have to be a fitness expert or nutritionist to be a successful Coach. All you need is the desire in your heart to help others. Beachbody is all about helping others. They provide the tools you need to change your body, the nutrition your body is craving, a Coach who is always there for you… (ME!) and the network of likeminded people that you can connect with on Team Beachbody.
If you are interested on learning more please contact me. We do a very brief 15-20 min webinar once a week and you will see how it easy it is to do the same thing I do!
Let's get in touch and work on You together! What do you have to lose?? You never know, it could be supplemental income for you too OR even become your main source of income!
Send me an email: at email@example.com
OR an Instagram: @FitnessElements4Life
The 21 Day Fix | Autumn Calabrese
It takes 21 days to change your habits right? Well that's exactly what this program is designed to do!
Here is the program! Read over and you will see how simple it is and if you believe this could benefit you, the link to get it for yourself is at the bottom of this post.
Shrink your stomach, lose inches, all while learning to eat correctly!
The 21 Day Fix Workout Program
The 21 Day Fix exercise program consists of 2 DVDs that have 3 workouts out (6 in total). Each workout is crafted to deliver a "massive calorie burn" in just 30 minutes. Every workout is different and increases in difficulty from the previous workout and comes with a modifier so you scale the intensity level of the workout up or down to meet your personal comfort.
The first 15 days consists of doing 1 workout/day, then on the last week you can do the double : one workout in the morning and another in the evening. The workouts are:
- Total Body Cardio Fix. Rises your heart rate, boost your metabolism into overdrive for long-lasting weight loss benefits.
- Upper Fix. Specifically works the back, shoulders, arms, chest and abs for a great swimsuit body.
- Lower Fix. Works the thighs, calves and butt for the rest of your beach-ready body.
- Pilates Fix. Uses core strength moves to tone and elongate the torso and tighten up your thighs, butt and hips.
- Cardio Fix. Insanity cardio workout that kicks the first workout into overdrive.
- Yoga Fix. Boosts flexibility and relaxes your muscles to keep them in perfect tone.
From yoga to pilates to cardio, the workouts are well crafted, inspiring, simple and exciting!
The 21 Day Fix Eating Plan
To be clear, there really is no "diet" here in the program. The eating program uses a color coded system of containers and a Shakeology Shaker Cup to give you perfect portion control every time with zero mistakes. NO MORE MEASURING and COUNTING! If it fits in the container, you can eat it, and you'll lose weight.
- Green Container: For vegetables
- Purple Container: For fruits
- Red Container: For proteins
- Yellow Container: For carbohydrates
- Blue Container: For healthy fats and cheeses
- 2 Orange Containers: seeds and dressings
- Shakeology Cup: For mixing drinks
Diet plan Details:
- First, the diet plan will show you how to calculate your caloric intake based on your current weight. Your caloric intake is the amount of calories you have to eat daily during the 21 Day Fix
- The caloric intake will lead you to know the exact number of each container and teaspoons (oils, nut butters or seed butters) a day. The eating plan comes with 4 caloric levels, as you can see in the picture :
- If your target is less than 1200 calories then round it up to 1200, when it's over 2300, round it down to 2300.
- What I love about this program is its simplicity: fill up the containers with the food that goes with each one's color and enjoy! You don't have to count calories. Just choose the foods from the list that comes with the program. It's all about portions. Portion control is what makes this workout so special and revolutionary, it teaches you how to make healthy choices without restrictions or obsessions.
- It is up to you how you spread the containers over the day, just know your daily allowance from the chart above and do it your own way. It is therefore recommended to spread your meals/containers across 3 main meals and 2 or 3 snacks each day, or you can do 6 small meals a day with 2 hours interval.
- You are allowed to drink almond milk, coconut milk, soy milk, fruit juice and coconut water 3 times a week, however each time you do this you will need to forego a yellow container.
- The program recommends drinking a lot of water and also allows coffee and tea.
- Autumn also recommends taking an extra green container when you are hungry because it's hard to overeat veggies.
The Simple Conclusion
The simplicity involved in the 21 day fix is ingenious: with Portion control, healthy eating and simple 30 minute workouts, you really don't have to look elsewhere, this program will be a life-changer for you and had already been for so many people in the last few months (See below). It's more of an enjoyable experience than a simple diet/workout.
Okay, so our final criteria here is whether you can try it for free or not. The answer to that is YES! There is a 100% 30 day money back guarantee so if it doesn't work, get a full refund, no questions asked.
So we've hit every point on the checklist and the bottom line is that the 21 Day Fix is worth a try. Click the link below right now to benefit from a special promotion going on the Official Website of the 21 Day Fix where you can get Autumn calabrese's 21 Day Fix Eating Plan (inluding a Restaurant guide), Post-FIX Maintenance Guide (to keep your achieved results), Dirty 30 Workout, 3 Day Quick Fix and 24/7 Online Support for free!
==> Click Here to Go to the Official 21 Day Fix Website <==
Send me a Request on Facebook to join my 21 Day Fix group! We are all doing the program together and help each other along the way!!
Is Shakeology Worth It?
With so many options available, I often get asked the question; " Is Shakeology worth it ?" A lot of people have trouble realizing that Shakeology is not just a protein shake or a health shake. It was made to be all in one!
Shakeology has 70+ all natural ingredients. Other shakes talk about their ingredient list, but are their ingredients actually good for you? Shakeology has no artificial colors or flavors. Are there in your shake? Are their ingredients made from whole-food sources? They are in Shakeology! Too often the "magic ingredient" in other shakes has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed. Also…do other shakes account for the synergistic benefits between the ingredients, or just put together whatever is the new "in" nutritional fad? Shakeology was specially formulated for the collection of ingredients to work together in harmony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a so-called "story" around their superfood attributes. So make sure you pay attention to the ingredient list when doing a comparison.
Other shakes may not cost as much as Shakeology at first glance, but they also do not contain the full amount of the recommended daily allowance for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. If you have to buy a separate vitamin pack to make add to your shake it can cost up to $150 per month! Once you add it up, this is hardly a "good deal," and it's usually hardly even a good product. When You consider the fact that you can try Shakeology risk free for 30 days…there really is no reason not to give it a chance!
The Protein Source
People often forget about the protein source and just look at the protein content when doing a Shakeology comparison . Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body. That wouldn't fly with Shakeology! Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that's the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid. This is one of the main benefits that I found amazing about Shakeology since I am lactose-intolerant. The benefit of isolate versus concentrate is that the fat has been taken out to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That's the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.
The Low Glycemic Index
Another thing to consider when you compare Shakeology with the competition is the Glycemic Index. In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology's small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that's lower than most fruits! (An apple is 36, and an orange is 43.)
The 30-Day Money Back Guarantee
Why are there so many people that decide to buy Shakeology if it is a scam or hype? And why do a lot of these same people buy Shakeology on a monthly basis? I was extremely skeptical about Shakeology ! There were a lot of detractors out there when I was making my decision, but with the 30 day money back guarantee that comes with it, I decided that it would be pretty silly of me not to buy Shakeology . If a product was promising to deliver the kind of results that I am looking for, then I absolutely was willing to give it a chance if I knew that I could get my money back if it didn't deliver. Why not, right? Well….I have to admit…Shakeology is NOT a scam! I couldn't believe the changes it had made in me. By just substituting one meal a day with Shakeology, I was able to lose 15 lbs (alongside my workout program).
Order Shakeology NOW Risk Free!!!
Now I know there are a lot of stories out there about people who did buy Shakeology and had great success. But I had to see for myself. I had to make sure that it wasn't hype and that it wasn't people just trying to make money off of it like a lot of other things out there that deliver empty promises. As I've said before…I liked the money back guarantee. To me that was them putting their money where their mouth is. If you still need some more information before you buy Shakeology , watch these quick informative videos:
What Dr's Say About Shakeology
….The bottom line is this…if you are looking to lose weight, lower your cholesterol, increase your energy, get more regular,
and find a way to get the vitamins and nutrients your body needs
without having to eat fruits and veggies all day long…then you need to buy Shakeology.
As I've said…you have nothing to lose with the money back guarantee.
And on top of that…if you order HD (Home Direct),
you don't even have to pay for shipping and you still get the guarantee!
I know that the decision to buy Shakeology was one of the best decisions of my life
and I can guarantee it will be for you too!
1In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%.
2Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.
All trademarks, products, and service names are property of their respective owners.
The All New 21-Day FIX
If I could provide you with a 21 day work out program that was just 30 mins daily and a meal plan that is easy to follow, uses a simple portion control system and tells you exactly what to eat (without resulting in you being starving)…and you could lose 10+ lbs in just these 21 days would you be interested?? If so HIT LIKE and comment below saying you want info!
You already know that 70% of your health and fitness is what you eat. This program is designed to shrink your stomach using portion control and workouts that are easy to follow you won't even realize how HARD you are actually working!
It's that easy!! The 21-Day Fix is comprised of 7 varied workouts, 30 minutes each for three weeks, correctly portioned containers, a meal plan and fitness calendar so you know which workout to do each day… PLUS an entire month's supply of Shakeology – The Healthiest Meal of the Day is included as well!!!
We have literally made it so easy and very affordable now too! If you choose to take the Beachbody Challenge with this program you will not only be entered to win cash, vacations and prizes but you will also have the chance to be the next featured Beachbody Success Story!!
We are very excited that Autumn Calabrese has decided to team up with us at Beachbody to design a program that's easy to stick with for 21 days. You know the old adage: 'Just stick with it for 21 days to make it a habit'… that goes for anything you set your mind to doing!
Optimize your health and fitness to reach your desired results in 21-days instead of 60 or 90-days AND eat good AND clean food! It's that simple! This program comes with containers for each meal of the day so there is no more guessing and calorie counting.
This program will be available in February! Be the first to know when its available to buy by subscribing to my blog below! 🙂
Contact me for details! I will be starting a Challenge Group for people who want to do this together! You can holler at me on Instagram: FitnessElementsForLife or Facebook/ChristyPourciau
You can even go to my website and hear what everyone else is saying about it on the message boards here!
2014 has big things in store!! Let's keep your health a top priority!!
P90X3 is HERE! Join My Test Group!
Guess what….. it's that time of year again: Time to set New Year's Resolutions. The #1 resolution made each year is to lose weight and if that's you then you're in luck!
P90X3 is HERE and this program is amazing!! The people who were in the original test group got amazing results (watch the video above to see)!!
And the reason you're in luck is because I am forming my own TEST GROUP starting Monday January 13th! My group is going to start eating clean on January 1st and some, including myself, have already started eating cleaner today! We are all anxious to start and be a part of this group.
We will be doing P90X3 together, eating clean, keeping each accountable, provide motivation (especially on those days where the last thing you want to do is work out) and ALSO sharing ideas on what works and what doesn't.
In order to be in my test group, you must place your order by clicking here.
From there, click on Fitness Programs and you will see the different options for P90X3.
**Note: the best value is the Challenge Pack, which includes P90X3 and a monthly supply of Shakeology. (Click on the link to learn more of what Shakeology can do for you.) The price will go up to from $180 to $205 in December. Bought separately, you would pay $240!
You will receive the entire P90X3 program which includes a complete nutrition guide, grocery list, a calendar with the specific workouts to do each day and the meals to eat on those days PLUS your Shakeology. With this deal you are getting a month's supply of Shakeology for only $51 (and FREE shipping that will end 1/1/2014)! That's only $1.70/meal for superfood nutrition and all the vegetables you need each day and it tastes delicious!
Here's Tony and I at the Beachbody Coach Summit June of this year!
The opportunity to be in my January Test Group is open to folks who order through me and to my existing clients. It is not available to folks who are already working with another Beachbody coach. You can message me and/or add me on facebook at www.facebook.com/christy.pourciau should you have any questions about the test group.
Have P90X3 related questions? Below is a list of the most commonly asked questions.
Where is P90X3 available for purchase? Find it in the TBB Store and take advantage of free shipping until 12/31. If you order from me, at www.beachbodycoach.com/amothersmemoir, I will become your coach for FREE.
What special offer is associated with the release of P90X3? All orders of P90X3, purchased on TeamBeachbody.com, through a Coach or through a Challenge Pack by 12/31/13 will include a free P90X3 hat. There are no hats for P90X or P90X2 orders at this time.
Is there an App available? The P90X App will be available for Android and the Android version will include the ability to track P90X3 workouts. The functionality to track your P90X3 workouts will be available soon for the iPhone App.
Is there a vegan meal plan option available for P90X3? There will be vegan options included in the new P90X3 Nutrition Guide.
For tips and ideas on how to modify the P90X3 meal plan to be more vegan friendly, we encourage customers to post the topic on the Team Beachbody message boards (http://www.teambeachbody.com/connect/message-boards/-/message_boards/category/19535469). We have dietary experts that monitor the posts and provide some great ideas and direction.
How long does it take to complete P90X3? P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 each consist of 4 weeks, while Block 3 lasts 5 weeks.
Additionally, the Elite Block calendar, which is an optional block to be completed AFTER the initial 90 days, lasts 4 weeks.
The Elite Block includes 3 workouts not included within the P90X3 Base Kit. These workouts and calendar can be found within the P90X3 Deluxe and Ultimate Kits. In addition, they can also be purchased separately.
How long are the workouts for P90X3? All P90X3 workouts are 30 minutes. The lone exception is the X3 Ab Ripper workout (15 minutes), included within the Deluxe Kit. Most workouts include a 2-3 minute cool down period.
What is included in P90X3?
P90X3 Base Kit Includes:
- 16 unique and brand new workouts on 8 DVDs
- Plus, 5 Free Gifts
- Fitness Guide
- Nutrition Guide
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- How to Accelerate Intro DVD
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Base Kit Pricing
- Retail $119.85 + S&H
- Club $107.87
- Coach $89.89
P90X3 Deluxe Kit Includes everything in the Base Kit PLUS:
- 3 Elite Extreme workouts on 1 DVD
- Includes free Elite Block Calendar
- 1-Month E&E Tub
- 3 B-Lines Resistance Bands
Deluxe Kit Pricing
- Retail $239.70 + S&H
- Club $215.73
- Coach $179.78 (180 PV)
P90X3 Ultimate Kit Includes everything in the Base & Deluxe Kits PLUS:
- 1-Month R&R Tub
- Gym-Quality P90X® Chin-Up Bar
- P90X® Chin-Up Max
- Premium Beachbody Jump Mat
Ultimate Kit Pricing
- Retail $329.55 + S&H
- Club $296.60
- Coach $247.16 (247 PV)
P90X3 Challenge Pack Retail Price: $205 (December Promotional Price: $180)
- P90X3 Base Kit
- 30-Day Supply of Shakeology HD
- 30-Day VIP Team Beachbody Club Membership
If you know someone that would be interested in doing this program with me, even if you are not, and you think they would strongly benefit from my Coaching, please share this link with them or send them my email address given above. I would be happy to help.
Happy NEW YEAR everyone!! Let's make 2014 our best yet!
Control Your Blood Sugar
You probably already know that controlling your blood sugar levels with the foods that you eat is VERY important for controlling your ability to burn fat, balance your hormones, and also prevent diabetes. Society has become dependent on fast foods, pre-packaged and/or quick meals that they can grab on the go. Problem is, these foods are the last thing we should be putting in our bodies.
I tell my clients, especially the ones who own luxury vehicles: "you pay for premium fuel for your car because you know it performs better on better quality ingredients, yet the fuel you put in your body is garbage!" Guess what? Your body needs to outlive your car!! So give it what it needs. Every system in our bodies (from neurological to circulatory) relies so heavily on the food we fuel it with.
Stay away from white rice, white bread, white sugar, soda, red meat, fast food, whole milk and any processed foods. Think about it like this: stay away from the inner aisles of the grocery store. That's where all these foods are sitting. They have a shelf life of about 3-6 months. Red meat is ok just try to limit it to once or twice a month.
Foods that help control blood sugar are going to be the opposite of the foods above. They are the nutritious whole foods, vegetables, fruits, lean meats and nuts. Buy fresh foods whenever you can. There are also some other nutritious ingredients that you can add to your meals that naturally control blood sugar and insulin response! One is cocoa powder with no added sugars. Pure cocoa – not hot chocolate! Pure cocoa contains flavanols which are powerful antioxidants that can help improve insulin sensitivity and blood sugar control. You can add it to your favorite protein shake or smoothie for an added benefit. I actually add a heaping spoonful of cocoa powder to my Vanilla Shakeology with some frozen berries. You can even add a spoonful to the milk of your choice and add a little Stevia for a sweet treat. You can even heat it to make a healthy, low in sugar, and high in fiber hot chocolate. 🙂
The second thing that helps control blood sugar is green tea. Green tea and oolong tea can help to control the blood sugar response from a meal due to their unique antioxidants. According to a study I reviewed, animals given the green-tea based antioxidant, EGCG, had a 50% lower blood sugar after eating starch than the animals that didn't get the EGCG but ate the same amount of starch. You can even add lemon and honey to it to create a powerful antioxidant trifecta! Drink this at the same time you eat carbs and you can protect yourself from the blood sugar spike.
Another thing you can start adding to your diet is apple cider vinegar. It may not be the most appealing choice, however, apple cider vinegar, when taken with a meal can slow the digestion of carbohydrates in that meal, therefore slowing the rate of absorption of sugar into the blood. Since the idea of drinking this with water doesn't sound very tantalizing to the taste buds, what I do is add it to my olive oil and red wine vinegar combo and then poor over my salad. You don't even taste the difference! And don't think you can substitute balsamic or white vinegar… it has to be the apple cider vinegar!
Lastly, Shakeology is a delicious choice and has been certified low-glycemic. Meaning it will not spike your blood sugar. It truly is the Healthiest Meal of the Day. Are you ready to try a sample? SImply comment below if interested or contact me through my contact page.
If you are ready to buy click here.
As always, stay tuned for more Lean Body secrets from me!
Are Morning Workouts More Effective?
I have to say this is one of the most frequently asked questions I get.
- Should you workout in the morning in a fasted state?
- Should you workout in the morning after eating something to have more energy?
- Or should you workout later in the day for the best results?
- What about for different goals… fat loss vs muscle, for example?
My answer? 'IT DEPENDS'. Why the vague answer? Because there is no ONE way that works for everyone. As with anything, it's about weighing the PROS and CONS and using common sense.
You've probably heard many times that morning workouts on an empty stomach is the fastest and most effective way to lose weight. And while it IS true, that training first thing in the morning on an empty stomach has been shown to increase fat burning by 300%, the problem is, you also increase the potential for burning up muscle at the same time.
The reason fat loss is increased at that time of day is due to blood sugar. Your blood sugar is at it's very lowest (after fasting all night), the theory is training at this time will force your body to rely more on bodyfat than on blood sugar to fuel activity.
This is true, but the problem is protein (as is found in muscles) can be converted into glucose to fuel activity as well. So the question then becomes, is the extra fat burning you get worth the potential loss of muscle protein?
CONFUSED YET? Because another thing to consider is Growth Hormone. When you train on low-blood sugar conditions, your body releases increased amounts of GH. It sees these conditions as an emergency and responds with GH and GH is not secreted in response to low-intensity activity – it's only significantly released by high intensity activity.
So, in theory, training with high intensity on an empty stomach first thing in the morning can result in increased GH secretion, which means greater fat loss and reduced loss of muscle mass. This directly contradicts the theory of training burning up your muscle tissue if you don't eat.
READY FOR ANOTHER VARIABLE? Cortisol. Your cortisol levels are generally higher in the morning, simply because you've
been fasting during the whole time you've been sleeping. Cortisol burns up muscle tissue and promotes fat storage.
And lastly, it's really hard to get an intense workout first thing in the morning! Being a fitness trainer I always encourage people to do high intensity INTERVAL TRAINING and if you're not a morning person (which I AM NOT!) it will be TOUGH to do cardio with enough intensity to take full advantage of the GH release!
If your primary goal is fat loss and you aren't too worried about losing a
little muscle, go with empty stomach, moderate-to-high-intensity cardio training
first thing in the morning. You will probably see increased fat loss, though you
may lose a little muscle from it. Train with weights, and it probably won't be
much muscle loss at all.
If your goal is fat loss while preserving muscle as much as possible, take a small protein shake right after you wake up (a low-carb protein shake so you don't increase blood sugar too much) and THEN go do your cardio training. The protein will help spare your muscle tissue while not raising your blood sugar significantly enough to cause a
If you can't do your cardio with intensity first thing in the morning, do it later in the day.
Because truly, the absolute best time to do cardio is when you're energetic enough and alert enough to give it your best effort. THAT is when you'll really see results. Doesn't really matter what time of day that is.
When you get right down to it, getting the most from your training, whether it be cardio or weights, is not about worry about the details that won't make a difference in the long run. It's about digging in with intensity and consistency.
Now, if you're interested in a fat-loss program that has a primary goal of preserving muscle mass while dropping fat, I'd definitely recommend trying out my CHALLENGE GROUP! Right now we are getting ready to start Shaun T's FocusT25 in combination with Shakeology. We are all excited. We keep each other motivated, and share recipes, or ideas on how we modify exercises if they can't do the higher intensity ones right away.
FocusT25 is just like Insanity except its only 25 minutes for 5 days a week! So more people are wanting to do it over Insanity to save time! It also comes with a workout calendar, nutrition guide and then I have also been writing people a daily meal plan for people if they want it. Here's a short clip on T25!
If you want to join us – get YOURS today here! And then send me a message on Facebook so I can add you to our group!
52 Easy Ways To Shred Inches Off Your Belly With Very Little Effort
With 52 different ideas to try, you can implement one a week, and I guarantee you will look healthier and be shredding inches before the end of the year without even realizing it! You may already be doing some of these small things. But put them all together and they will work wonders!
Grate hard, flavorful cheese, such as fresh parmesan, on eggs and oatmeal for added protein and flavor. The key is to add protein to all meals, as it fills you up faster and helps you burn more calories. Fresh parmesan cheese is almost fat free, has more protein and very little calories. Mozzarella made with skim milk is also a good substitute instead of cheddar.
Next time you make pancakes, replace 1⁄4 cup of whole wheat flour with 1⁄4 cup of vanilla whey protein powder. I even tried this idea with mixing my Vanilla Shakeology with this trick this morning and my little guy was mad that I didnt make more!! Just this one little substitute adds lots of protein, fiber, along with great texture to an otherwise nutritionally vacant breakfast.
Try milk alternatives. It took a while but my kids don't even miss cow's milk anymore. I buy almond milk. Unsweetened for the kids and for my protein shakes and Whole Foods also carries the chocolate almond milk which can hardly last a day in our fridge! Almond milk has less calories than cow's milk and its more easily digestible. It's also good for protein shakes and makes cereal a bit healthier! And we all love a bowl of cereal from time to time. To get all the vitamins out of your cereal, drink the milk left in the bowl. You've admirably resisted the Frosted Flakes in favor of a less sugary breakfast cereal that's fortified with vitamins, but that doesn't mean you're actually getting all the nutrients listed on the side of the box. Up to 40 percent of the vitamins in your cereal dissolve into that orphaned puddle of milk.
That way they will always be on hand for use in a smoothie. And because they are naturally sweet, you won't need any sugar.
SNACKS and SIDES
Cook up some spicy low-fat buffalo wings. Instead of using chicken wings, make them with skinless chicken-breast tenders. Marinate them overnight in a mixture of Louisiana hot sauce or sriracha, olive oil, lots of garlic powder, and red wine vinegar. (Experiment with the amounts to suit your taste.) Then roast the chicken "wings" at 400°F for 15 minutes.
You don't have to deprive yourself of the sweet stuff. Every day I "indulge" in a dark chocolatey treat. It's dark chocolate peanut butter. OR if that doesn't sound appetizing, try shaving dark chocolate into savory dishes like chili and barbecue sauces—you'll add a rich flavor along with anti-oxidants. They can lower your risk of heart disease and keep your cholesterol in check. And shaving ensures you don't go overboard on the dark. Or try this for a nighttime snack: Melt 2 tablespoons of chocolate chips in the microwave and swirl that into 4 ounces of plain greek vanilla yogurt. Top with a tablespoon of slivered almonds.
Make dips healthier by using fat-free sour cream or greek plain yogurt. Mix in an equal part of salsa, the hotter the better. Jazz it up with lemon, dried herbs, etc.
Use blue corn tortillas in your next batch of nachos, fajitas, or quesadillas for more effective weight loss. Tortillas made from blue corn have a lower glycemic load than white corn tortillas do, so they won't raise your blood sugar as quickly. The blue variety also has more protein and less starch.
Buy nuts in their shells. More time shelling equals less time shoveling handfuls into your mouth.
Boil your peanuts (in their shells) for about 3 hours. Researchers at Alabama A&M University found that boiled peanuts—a popular snack food in China, Southeast Asia, Australia, and the southern United States—have up to four times more antioxidants than raw, dry, or roasted peanuts.
If you love baked potatoes, you don't have to give them up just because of their high glycemic load rating. Keep your blood sugar levels balanced by adding a topping, such as Cheddar cheese, mushrooms, broccoli, or spinach. Try to exchange the red or brown potatoes for sweet potatoes. They're healthier and you can top them too with your faves to make them just as delicious too.
Canned beans—kidney, black, cannellini, chickpeas—are a quick and easy way to add protein and fiber to your meals. But they can also spike your daily sodium intake, increasing your risk of stomach cancer and high blood pressure. Simply rinsing them, however, will shed one-third of their sodium.
For perfectly cooked and nutrient-rich vegetables, rinse them first and then throw them in a sealed container, and microwave for 3 or 4 minutes. Boiling, blanching, or oversteaming zaps vegetables of their nutrients—the only water you need is the drops that cling after rinsing.
Don't buy white rice. Buy brown rice. And to add a ton of flavor to brown rice, just add a can of black beans or dark red kidney beans and some fresh cilantro. If you like spicy then mix in some hot sauce. The beans will lessen the effect that the starchy rice will have on your blood sugar and the hot sauce increases your metabolism.
Replace the milk in your mashed potatoes with evaporated fat-free milk (or almond milk). It's lower in fat and higher in calcium per cup, and still manages to add richness to your mash.
Drink two glasses of water before every meal. This will keep you hydrated and make you feel less hungry, while reducing your food intake and aiding weight loss.
Here's a simple rule for buffet eating at a party that'll help you keep your meal balanced for weight loss: Fill half of your plate with vegetables and fruit. Fill the rest of your plate with equal amounts of whole grains and other high-fiber carbs, and lean protein.
One tablespoon of fresh oregano has the same antioxidant power as an entire apple! Mexican oregano has the highest count, but Italian oregano and Greek mountain oregano trail closely behind. One of the most versatile herbs, oregano can be added to anything from noodles to meats to salad dressings.
Scientists at the University of Tasmania Australia found that overweight people are more likely to slim down after consuming a meal that contains chile peppers than after one that isn't on fire. Capsaicin, the chemical that makes chiles hot, may help the liver clear insulin—the hormone that tells your body to store fat—from the bloodstream after a meal.
Use softer cheeses like goat, feta, and ricotta on pizzas and sandwiches because they're naturally about a third lower in fat and calories than harder cheeses. And when you need the full-fat cheeses, go for strong flavors like Parmesan, blue, and extra-sharp Cheddar—you'll get the same great taste with less cheese.
Start a meal with a salad or vegetables drizzled with a vinaigrette dressing. Arizona State University nutritionists believe that the acetic acid in vinegar interferes with enzymes that break down carbohydrates. A few teaspoons of vinegar per meal can keep blood sugar levels from rising quickly.
For an easy way to add lean protein to your meals, stock up on frozen shrimp. It defrosts in just 15 minutes under cold running water. And with the cooked variety, you have an instant healthy snack. If uncooked, throw it into your pasta sauces, stir-fries, or noodle soups in the last 5 minutes.
Eliminate SODA including ALL caffeinated beverages like energy drinks from your diet. They bloat your stomach with all that carbonation (AIR!) and soda literally depletes your bones of the ability to absorb calcium, not to mention they have NO nutritional value whatsoever. Drink ice cold water and add sliced cucumbers or lemons.
Instead of sauteeing with butter, try flavored olive oils. Specialty stores like Whole Foods or Sprouts carry these delicious olive oils such as garlic and chile or cilantro lime. They are a great way to add some flavor from the get go and there's no need for the fattening butter!
With the idea above, if you don't have those flavored oils yet, you can add a few drops of regular extra virgin olive oil to start, and then use water rather than more oil as you're stir-frying.
Remember to heat your skillet before adding oil. This way, less fat will be absorbed by the food. Warm oil cooks more efficiently; cold oil tends to soak into meats and vegetables.
Slicing thinly will make your portions seem bigger and more satisfying. When you believe you're eating a larger portion of food, you may trick yourself into feeling more satisfied with fewer calories.
When grilling chicken, try this oil-free marinade: Combine 3 cups of apple juice and two cloves of pressed garlic with 1 cup of reduced-sodium soy sauce.
Scoop a hole in the middle of your burger before grilling, and fill it with olives, mushrooms, or any vegetable you like. This makes the recommended serving of beef (3 ounces) look and feel like a massive hunk of burger, when it's much leaner than that.
Squirt some organic ketchup on that bun. Organic ketchups have about twice as much cancer-fighting lycopene as the regular varieties. A simple visual clue you've got the correct ketchup? Organic ones are a slightly darker shade of red than regular ketchups.
Replace the high-fat coconut milk in your curries with low-fat plain yogurt. The yogurt adds that creamy texture without the extra fat from the coconut.
Can't resist pepperoni? Go for it, but help offset the damage by ordering two or more vegetable toppings for every meat topping. Since the carcinogens in processed meats such as pepperoni and sausage increase your cancer risk with every serving, according to the American Institute for Cancer Research, load on a variety of vegetables–green peppers, onions–that can help protect against cancer.
Grate carrots, squash, or zucchini into any meatball mixture. They add bulk, moisture, and vitamins but don't alter that meaty flavor you're after.
To make a low-fat, antioxidant-packed lasagna, use half the usual amount of ground meat and make up the difference with red lentils. They're still protein packed, but lentils are fat-free and high in fiber, making them more filling, too. And since red lentils have a neutral taste, they'll simply soak up the flavors in your sauce. You won't even notice them. Promise.
In any meat recipe that calls for crackers or bread crumbs, use an equal amount of rolled oats instead. This ramps up your soluble fiber intake, which can help lower your cholesterol. Use the quick-cooking variety of oatmeal, because it retains moisture well and doesn't alter the meaty taste.
Buy fillets or loins of white fish such as haddock or cod, and cut into strips. Make a light tempura-like batter by mixing iced sparkling water with self-rising flour. Dust the fish strips with self-rising flour and roll in the tempura batter. Shallow fry the strips in hot canola oil, which is loaded with good fats. Fill one-third of your pan with oil and heat it to about 350 degrees F. (Use a thermometer!) and fry the fish until crispy. For chips with your fish: Cut sweet potatoes into your preferred size and toss them in to the remaining oil in the pan. If no remaining oil, add 1 to 2 tablespoons of canola oil with salt, herbs, garlic—anything you want, really. Then put them on a cookie sheet and bake them at 450 degrees F for about 30 minutes.
If you're baking something with a topping of grated cheese, cut fat by halving the cheese and replacing it with whole-wheat bread crumbs. This mimics the crispy texture of baked cheese and adds fiber.
Sandwiches are the architecture of the common lunch-eater, but you need to start with a solid foundation.
- – The hierarchy of health, in descending order:
- – Turkey and chicken
- – Roast beef- Ham
- – Weird processed things like salami and olive loaf
For example, instead of an Italian submarine sandwich with cheese and mixed cold cuts like salami and bologna, choose turkey or even roast beef and you can trim your fat intake by up to 30 percent.
Mayonnaise will turn your tuna sandwich into a fatty disaster. Instead of mixing in a lot of mayo, add balsamic vinaigrette, cracked pepper, hot sauce, and some fresh lemon juice to your tuna. It tastes great.
Buy yourself a good grater. Use it to grate a piece of Parmesan or other hard cheese on your sandwich, and you'll save a lot of calories of fat compared with standard sliced fare, as long as you add a sprinkling for flavor rather than an avalanche of grated cheese.
Next time you're hankering for a spicy italian sandwich with all the fixins, try this vegetarian hot Italian sub. Brown some cubed eggplant pieces under a broiler with a little olive oil. Then mix with tomato sauce and capers. Place in a kaiser roll. Top with grated Parmesan. Fat serving SAVINGS: 28 grams!!!
Replace half of the Cheddar in quesadillas, mac 'n' cheese, or grilled cheese sandwiches with pureed butternut squash. This significantly lowers the fat and calorie counts, won't compromise the taste, and gives you a slew of added vitamins and heart-healthy potassium.
Add extra vegetables to your next sandwich by packing them in a whole-wheat pita pocket rather than between conventional slices of bread. Pitas simply hold more.
To cut carbs, ditch the sandwich bread and do as the Koreans do: Wrap spicy cooked beef or chicken with leafy greens. Try Chinese cabbage, bok choy, or romaine lettuce. Replacing two slices of bread with one large lettuce leaf saves you about 30 grams of carbohydrate.
Who knew there was so much behind oil?! Avoid splashing 'light' olive oils over your salads—light varieties have fewer cancer-fighting antioxidants than the extra-virgin kind, plus they have a less intense flavor. Not sure if your oil's up to snuff? Good-quality extra-virgin olive oil should have a fruity, peppery, slightly bitter taste and leave a faint burning sensation on the throat.
Replace mayo with a spread of ripe avocado to moisten a dry sandwich. Avocados are packed with monounsaturated (good) fat to help lower your cholesterol. Plus, avocados are said to prevent a variety of cancers.
For a low-fat gyro, mix some fat-free yogurt with chopped or sliced cucumbers, add a squeeze of lemon juice, and pour over a pita stuffed with grilled chicken or beef strips.
Simulate a cheese Reuben by replacing fatty corned beef with turkey and topping it with low-fat mozzarella, mustard, spicy shredded cabbage, and pickles. Slap all that on traditional rye bread and broil until the cheese melts. Fat savings: 10 grams.
Use thick, Greek-style plain yogurt to cut down on the amount of mayo you need to make chicken, tuna, or egg salad sandwiches.
We all have different ideas on how to prepare cook things… but following these tricks will make some of your traditional meals healthier and shred inches without you even realizing it! It may even make you realize one small step in your preparation of meals that you didn't think of like rinsing canned beans before cooking them… read more below.
BodyBeast for Women!
I have been getting a lot of women asking me, "Is Body Beast just for men?" The answer is NO! Women are so afraid of "bulking" or getting "big" and no longer looking like a woman. You will not look like the HULK type of female bodybuilder unless you are taking steroids or other illegal substances. Muscle EATS fat! If you want to lose weight and tone up then you need to add muscle! The program comes with a calendar for men (HUGE Beast) and one for women (LEAN Beast) and it's easy to follow.
Body Beast is for anyone and you will feel absolutely amazing with the results you get from the 90 day program. Don't be afraid of the BANNERS that say BULK UP or GET HUGE. This won't happen for you unless you have huge amounts of testosterone already AND you eat some SERIOUS, I mean SERIOUS calories and lift VERY heavy weights. If you follow the lean schedule below and give it everything you have you WILL have an amazing transformation like my friend Jenna. She was able to change the way her Body looked in 90 days and did it together with her husband. Do you want to be our next Female Body Beast Transformation?
"When I first started Body Beast, I was hoping to gain a little muscle and build. I've always been naturally small and wanted to bulk up a bit. When I heard this program was coming out I was ecstatic because I knew it was something my husband and I could do together. When starting this program I was at 25% body fat, and about 120 lbs. When I completed this program (bulk phase) I was 15% body fat and about 127 lbs. IT is amazing and I am the smallest I've ever been, at the heaviest weight I've ever been. This is an amazing muscle gain program, with a fantastic nutrition plan. Ladies, please don't be intimidated by this program, it makes you lean, strong and toned!" – Jenna
Click here for the LEAN BEAST schedule:
There's even more exciting news. Now you can order Body Beast and Shakeology at the same time for only $180. That is a huge discount As you all know, I drink Shakeology every day and I also just started the Body Beast program this past Monday so the fact that Beachbody has combined the two is very exciting.
The nutrition plan for Body Beast is pretty difficult. At least for me, because I have not counted calories for a very long time. But now I'm making sure that I get the correct amount of servings of fruits, veggies, protein, fats, legumes and even starches! Eating often is my biggest difficulty because I'm just not hungry for all these meals! I now need to eat 2200 calories a day! But Shakeology actually counts as 2 servings of the 10 I need a day for protein, and 1 fruit portion of the 5. So it's quite helpful.
I am also using the Body Beast supplements to make sure that all this hard work is for good reason! So I'm taking the Body Beast base shake, Fuel Shot, creatine monohydrate and the SUMA. I didnt buy them initially when I bought the program so I bought them all together for the discount this past Monday. I've noticed a big difference especially in my energy levels so far!
If you want some one on one help with your journey then feel free to contact me below and leave me a way to reach you and we will come up with a game plan to help you with YOUR transformation! We can even discuss what foods can be substituted if there is something you absolutely will not eat.
Protein Banana Pancakes
My kiddos call these Mommy's Banana cakes but what they dont know is they are getting a huge amounts of protein, fruit and fiber!
(Makes 2 servings, 3 pancakes each)
1 scoop protein powder
1/4 cup rolled oats
1 cup whole wheat flour
1/2 tsp baking powder
1 dash sea salt
2 large eggs
1 small ripe banana, mashed
2 TBL unsweetened almond milk
1 tsp safflower oil
sliced bananas and/or assorted berries for garnish (or yours or your kids favorite fruits)
Mix protein powder, oats, flour, baking powder, and salt in a medium bowl and set aside. In a separate bowl, beat eggs, and stir in mashed bananas and almond milk.
Mix in the oats and stir well.
Heat half the tsp of oil into skillet over med heat. Pour 1/4 of the batter for each pancake. You should be able to fit 2 or 3 at once. Cook for 1 to 2 minutes or until bubbles form on top and then flip them over and cook for another 30 seconds. Remove from skillet if cooked through and set aside.
Add the remaining oil, and the remaining batter and repeat.
Serve with garnish of your choice. Now prepare for your kids to ask for these every morning. And you can make a lot more and just freeze them and then warm them up in the toaster oven.
Nutritional Information (per serving): Calories: 315 Protein: 20g Fat: 10g Carbs: 39g
***** You can also substitute the protein powder with Chocolate Shakeology. Order Some Today! *****
For more recipe ideas click here.
Enjoy! 🙂 And let me know how yours turn out!
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Farmers are not immune from the financial difficulties which are affecting the whole country. The important thing is to address the problems as soon as they become apparent; the problems will not go away if you ignore them. An FCN volunteer will spend time with you sorting out where the problems lie and will support you while you go through the process of putting everything back on an even keel.
For anyone whose skills and expertise lie with rearing animals or growing crops, the prospect of a formal meeting with an accountant or a bank manager can be daunting. FCN volunteers can help you to prepare for such meetings – putting all the required papers in order, making a note of everything you want to say and discuss, deciding what you want to get out of the meeting – and, if you wish, one of our volunteers will come with you to the meeting, just to provide support and ensure that you don't forget want you wanted to achieve.
When your home goes with the job, the thought of a failing business is devastating. When faced with such a prospect, emotion can run high and it is not easy to handle everything without support – that is where FCN can help.
An FCN volunteer is able to act in an objective manner and can help you to plot the best course of action for you and your family.
For many farm business, the single farm payment is a crucial element of farm income, making the difference between profitability and financial ruin. FCN does not have a magic wand but our volunteers are knowledgeable and experienced in all aspects of dealing with the RPA and are able to offer help and support with the Single Payment Scheme if things aren't running as smoothly as they should be.
Just because you can grow barley doesn't mean that you can find your way round a government form and the red tape can seem endless and completely unfathomable. The problem is you can't ignore it and, if you try to, life becomes even more complex. An FCN volunteer will sit down with you and help you to find your way through it. It's surprising how straight forward it can seem with a helping hand.
However firm a business relationship may be, there comes a time when changes will become necessary. This can be a difficult time for all concerned and it is possible that there is no clear way forward. FCN volunteers can be on hand to support everyone who is involved and to act in a non-judgemental role to help resolve the difficulties. These will vary in every case but could include pension, property or succession issues (see Family section)


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What an incredible journey and experience. For 3 weeks my son Markus and I lived in our modified Land Rover which consisted of Tent, Cooker, Fridge, Shower and other expedition equipment to explore Morocco and the Sahara and to deliver donated supplies to the under privileged children in the remote areas.
We also managed to raise 1600 GBPfor a local charity called The Zipper Club who support The Papworth Hospital. Papworth specialize in cardiac surgery and saved my father several years ago. Below is a description of the trip, which I was asked to send to the local paper who did an article on our journey. There is also details of our trip on the Norfolk Zipper club web page- http://norfolkzipperclub.weebly.com/2011-morocco-adventure.html After driving from UK and through Spain we met the rest of the team in Malagaand headed to the ferry and onwards to Morocco. Things started to get interesting at the Moroccan border as my son was asked if he was carrying any guns or weapons.
He gave a cheeky smile and said No. The Moroccan border guard then ruffled his hair and then we were on our way into Morocco! Our first camp in Morocco was near the ancient ruins of Volubilis - http://en.wikipedia.org/wiki/Volubilis We explored the ruins of Volubilis the next day and my son, Markus, was amazed how they lived back then! We then headed deep into the Cedar forest and climbed up to 7,000 ft in the Atlas Mountains through dense forest, crossing rivers, splashing through muddy puddles and sliding on muddy tracks to reach our next camp. As soon as we made camp high up in the cold Atlas Mountains the heavens opened and we were soaked through to the skin by a tropical storm!
Not the Morocco we had imagined..! As we descended off the mountains we stopped at a very remote school to hand out some of the donated supplies. Several pens, pencils, rulers, note pads and paper were delivered which was gratefully received by the Children. All that was near the school was goats, a water well and several chickens! We then made our way to the Imperial city of Meknes to stock up on supplies as we were now heading for the Sahara. Markus had great delight in discovering that they could make pancakes in Meknes but soon lost his appetite when he spotted a skinned goat with its head still on hanging outside the caf. Our route took us to the Berber town of Tinerhir and over the Jebel Ougnat Mountains and we stopped at an area where they are digging for fossils.
This area is littered with Fossils and the Moroccans make beautiful ornaments with them and sell in the Souks but not everyone realizes they are dug out by a few guys with nothing more than a pick axe in the middle of the Desert. The tracks were punishing and we soon got into the routine of checking over the vehicles everyday to see what had broken or fell off. Markus and I became slick operators at making camp and preparing the food. Markus even washed the dishes a few times although was not a fan of that chore We then entered the gigantic dunes of Erg Chebbi. Erg Chebbi is an incredible place and some local Moroccans have built an Auberge. This is a place with basic amenities but we were shocked and delighted to see a swimming pool in the middle of the Sahara after several hot, dusty and sandy days - http://www.aubergedusud.com/
The Berbers then presented Markus with a birthday cake! What a surreal experience to see my son enjoy his birthday cake followed by a dip in the pool in the middle of the Sahara. Tummys full, well rested and clean we then set off even deeper into the Sahara and after a day of fighting sand dunes in the Land Rover with our tyres deflated slightly to aid traction we arrived at a Berber camp. These are nomadic people and there lifestyle is as basic as you can get. Everything they own they can pack on the back of a camel and move house. We delivered some clothes to the Berbers, and they were very kind and showed Markus around their home. To say Markus was gob smacked would be an understatement! We the fought on for several more days and our next target was the 20th Century city of Zagora. http://en.wikipedia.org/wiki/Zagora,_Morocco
Zagora has gained its reputation of being a good stopping point of any expedition as it has several garages who can jump into action at the drop of a hat (and right price, normally called the diplomatic price ). We spent a night here for stocking up on supplies again and took the opportunity to get our vehicles checked over. We had 10 vehicles and 6 of them needed serious attention! One even had a broken chassis.! Disaster we thought! How on earth can we carry on and complete our planned route in time and deliver the rest of the supplies. The 6 vehicles were left at the garage at 4pm and by 11am THE NEXT DAY they were all ready! The garage mechanics worked through the night and waved us good bye the next day. You don't get that service in the UK.!!! We were glad we had all our vehicles checked as we were now entering the Western Sahara and going further and further from any form of civilisation. This was also a dangerous area as this is known as a disputed area so it is known for bandits to regularly cross back and forth from Algeria.
The Moroccan army try to police this area but due to an invasion in 1995 some of the area is littered with land mines. We always had a briefing by our support crew leader John in the mornings but this one was different. We had strict instructions to stick to the track and stay behind him as he had information of a track which had been swept by the Army and was clear of mines and to put a wheel outside this track may ruin our day. We decided to stay at the back of the convoy for obvious reasons. We battled on through this section which was very rocky with the odd sand dune to surprise us. We then started meeting children towards the end of the route. We had no idea where they had come from as there were no buildings in sight or any signs of civilization.
We stopped often to greet them and handed out the remaining donated gifts and supplies and wondered how they knew where the mines were!? Since Markus had been so good at helping with everything, I asked him if he wanted to drive. He sat on my knee and drove through the mine field area for 30 minutes. I dont think there are many 10 year old boys who can say they have driven through a minefield in the Sahara..! Thankfully we got through without loosing anyone and we headed for Taroudanthttp://en.wikipedia.org/wiki/Taroudant If we thought we would be arriving in a city full of glittering lights, cinemas and McDonalds then we would be wrong! Taroudant is a Berber market town and is full of character. Markus and I sat in the town and just watched everyday life go by.
We had a competition to see who could spot the craziest thing, I am not sure who won. We could not be further from what we consider our normal life back home! Markus and I walked around the Souks and investigated all the different arts, crafts and dried fruits. Even though Markus had been given a cake earlier in the trip, this was his actual birthday, and he put his hand in his pocket and bought me a drink to celebrate him turning 10 years old. Once at Taroudant our off road section of the trip was over and all our donated supplies had been handed out. It was tarmac all the way back to Spain, so nice easy drive, so we thought The road twisted and turned over spectacular cliff tops and sweeping bays. We stopped at the delightful fishing port of Essaouria which is fast becoming busy with surfers due to the Atlanic coastline.
The homeward journey took us via the coastal lagoons of Moulay Bousselham. However, our thoughts of a nice easy drive on tarmac was shattered when another tropical storm developed and washed the sides of mountains onto the roads. Roads were flooded and became slippery so we had to drive carefully through the floods, avoid the washed out roads and also keep an eye on the normal Moroccan motorist, who are not used to such slippery road surfaces. This can be confirmed by the amount of holes there were in the stone barriers on the side of the mountain passes. Tired and dirty we fell back into our hotel in Spain and enjoyed a full nights rest, hot shower and a few celebratory drinks. We had done it! Over the 3 weeks we had been to some incredible places, seen amazing things, met some fantastic people and had managed to deliver some donated supplies to make a small difference to a few children in Morocco.
The one single thing that stands out in my mind is just how friendly the Moroccan people are. Everywhere we went we were greeted with huge smiles, the shout of Salam and frantic waving as we drove past. We have raised over 1,600 GBP for the Norfolk Zipper Club which both Markus and I are very grateful. Just goes to show with a little effort you can make a difference and no matter where you come from, what your religion is or what you believe in, a smile is the same in any language!
Scott Laddiman Driver, Cook and Bottle washer


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NEW YORK — The U.S. Department of Justice has begun an inquiry into potentially anti-competitive behavior by private-equity firms, The Wall Street Journal reported on Tuesday, citing people familiar with the matter.
Justice Department officials have sent letters to private equity firms, including Kohlberg Kravis Roberts & Co. and Silver Lake Partners, the Journal said.
In a probe of anti-competitive behavior, the Justice Department is asking for information on deals and auctions, the paper said.
KKR and Silver Lake officials were not immediately available.
Private equity firms buy companies and typically cut costs, restructure the businesses, and sell them three to five years later. Most firms keep about 20 percent of the profit from the exits and give the rest to their institutional investors — pension funds, college endowments and wealthy individuals.
Private equity firms are on target to raise more than $300 billion from investors this year, with top-tier firms making huge profits and sparking the heaviest buyout activity in more than five years.
The $12.3 billion buyout of Spanish-language broadcaster Univision and the $17.6 billion bid for technology company Freescale Semiconductor Inc. were among the high-profile deals this year that attracted teams of private equity bidders, or clubs in Wall Street terms. Since 2005, SunGard Data Systems and VNU went private through club deals that involved seven and six firms, respectively.
The biggest auctions almost always involve the same large private equity firms, as their $10-billion-plus funds are the only ones able to afford such assets.
Among the potential anti-competitive elements in focus with the probe may be that these big firms frequently join on some deals and compete on others.
Federal officials may be looking into what, if any, information is shared among the firms, and if there are tacit agreements among them to not drive prices on deals higher.
Hedge fund growth and their big profits attracted regulators. Private equity investors and experts wonder if they're next, given their huge funds and big profits.
Indeed, a few large private equity firms are in the early stages of forming a lobbying group to help them deal with potential federal involvement or pressure.
Copyright 2012 Thomson Reuters. Click for restrictions.


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Hurricane Katrina and the putrid floodwaters from the breached levees on Aug. 29, 2005, ravaged all 14 St. Bernard Parish schools. The swamped parish experienced the most dramatic population decline of any in the state, according to the 2010 census.
On August 26, 2005, the parish had three public high schools with a total of about 2,300 students. After the deluge, the school district reimagined itself and focused on one, Chalmette High School.
It became the central school for the parish, and now houses 1,400 students. Yet because it reopened so quickly after the storm, it's one of the last to receive a true post-storm facelift.
Now, six years after Katrina, the administration will begin soliciting bids for a $40 million, FEMA-funded renovation of the main Chalmette High campus building. When all is said and done-- likely in about three years, because work must be done during uninterrupted use of the school -- it will have the capacity to house about 2,000 students, Superintendent Doris Voitier said.
On Nov. 14, 2005, after an extremely expedited cleanup of the school's first and second floors, 334 students returned to Chalmette High. The district paid about $13 million in FEMA money to a quick-turnaround contractor, Regal General Contractors of Houston, that got the cafeteria, boilers, air conditioning and gym back in working shape, and replaced all floors and most ceilings on the first story, Voitier recalled last week.
By Christmas 2005, the high school had 650 students. By January 2006, it had more than 1,200.
Architect Michael Lachin, of Lachin Oubre & Associates in Metairie, is handling the renovation projects. His father, John. M Lachin Jr., designed the original building in 1961.
The renovation will include a new cafeteria; band and industrial arts building; 18 additional classrooms; mechanical, electrical, plumbing and sprinkler system upgrades; energy-efficient windows; newly designed entryway and courtyard; and updated classrooms, floors and ceilings.
Administrative staff offices will be doubled, and the library will move to the school's second floor. Floodwaters in 2005 destroyed the library's 25,000 volumes.
The first phase includes demolition of the existing band and shop building and erection of a two-story, 27,000-square-foot building in its place to house a cafeteria and kitchen on the first floor and 10 classrooms on the second. Band and shop classes will be relocated.
The second phase involves the demolition of the existing cafeteria and kitchen, because the old cafeteria will be needed until the new one is functional. In its stead, a two-story, 21,5000-square-foot building will house a new band and shop area and eight classrooms above. The 2,500-square-foot expansion of the administration building also could be included in that phase.
The third and final phase will focus on the main campus building, with classroom buildings vacated and renovated one at a time after construction of new classroom buildings are completed.
And in separate projects, totaling about $16.5 million, improvements to athletic facilities already are under way.
On Friday, Chalmette High held its opening football game in a newly turfed and renovated maroon and white stadium. The baseball field has new turf, and locker rooms for baseball and softball players, along with indoor batting cages, are expected to be completed in time for the spring season.
A football field house, to include a weight facility, media room and indoor track, is under construction and should be ready by next fall.
But the current Chalmette High projects are not the first since the storm.
Two years ago, a new Ninth Grade Academy was built across the street from the main Chalmette High campus. The administration touted it as a way for ninth-graders to more easily transition from middle school to upper grades.
In addition to state-of-the-art classrooms and a library, that academy includes an Olympic-sized pool, weight room and wrestling arena that are used by high school students on both sides of Judge Perez.
An enclosed, air-conditioned bridge arches above Judge Perez Drive, connecting the main high school campus to the academy.
In May, a $28.7 million cultural arts building opened adjacent to the academy, complete with a glass atrium lobby, a 420-seat theater, a 120-seat technology center and music and dance studios.
Benjamin Alexander-Bloch can be reached at firstname.lastname@example.com or 504.826.3321.


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My December 2015 goal was to hit 5000 downloads and we made 5400 downloads. That I feel is a fantastic achievement. #Morethanexcited
Twitter has definitely been my key social tool in helping extend the reach of the show. I always post boosted my episodes on Facebook but Twitter for my podcast just seemed to be a more powerful tool. My Twitter Master, Keith Keller will be super pleased to have this testimonial as he's an advocate for Twitter.
The next area I need to work on is more engagement and conversation. I see there is lots of likes, shares, retweets etc but not enough conversation. That I need to work on and is on my 'to do' list for 2016 along with a few other things too. :)
Wish me luck... :)
Nicholla x


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Crafts aren't just for kiddies! If you have older kids, tweens and teens who like to get crafty, here are some great ways to help them while away their Thanksgiving holiday:
- Beaded napkin rings: These beautiful napkin rings will be the star of the dinner table this Thanksgiving.
- Felt turkey pin: Younger teens will love assembling this holiday pin while hanging out with friends and family.
- Thanksgiving centerpiece: Turn your favorite colorful gourds into festive candleholders.
- Thanksgiving wreath: Nothing says "Happy Thanksgiving," like a handmade holiday wreath.
- Thanksgiving journal: Your kids will remember what they are thankful for from year to year with this easy holiday keepsake.
- Thanksgiving place mats: I love the idea of using this craft to set the Thanksgiving table.
Thanksgiving crafts for teens and tweens
Six easy craft ideas perfect for older kids to enjoy.


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Amos 6
Woe to those who are at ease, full of pride and trusting in there own ways; and are not living by every Word of God.
Amos 6:1 Woe to them that are at ease in Zion, and trust in the mountain of Samaria, which are named chief of the nations, to whom the house of Israel came!
6:2 Pass ye unto Calneh, and see; and from thence go ye to Hamath the great: then go down to Gath of the Philistines: be they better than these kingdoms? or their border greater than your border?
Our people are violent and think that no evil will befall them for our wicked deeds. As the nation is violent, so too the Ekklesia does violence against those zealous for God; condemning those who reject idols of men to live by every Word of God.
6:3 Ye that put far away the evil day, and cause the seat of violence to come near;
6:4 That lie upon beds of ivory, and stretch themselves upon their couches, and eat the lambs out of the flock, and the calves out of the midst of the stall;
6:5 That chant to the sound of the viol, and invent to themselves instruments of musick, like David;
6:6 That drink wine in bowls [using bowls in place of glasses for the great amount that they drink], and anoint themselves with the chief ointments: but they are not grieved for the affliction of Joseph.
The physical leaders of Israel and the spiritual leaders of Spiritual Israel are not grieved over the condition of the flock. Samaria was the head of Israel in those days and the United States and Britain are the head of physical Israel today.
The spiritual leaders have gone the way of the physical leaders in feeding themselves physical things and not seeking the law of God nor feeding the flock the spiritual things of God.
The day of our correction [which we want to believe will not come upon us], is now near at hand. God will cause our blessings to be removed and where there was plenty their shall be almost nothing.
6:7 Therefore now shall they go captive with the first that go captive, and the banquet of them that stretched themselves shall be removed.
6:8 The Lord GOD hath sworn by himself, saith the LORD the God of hosts, I abhor the excellency of Jacob, and hate his palaces [pride in ourselves]: therefore will I deliver up the city with all that is therein.
The Laodicean that departs from zeal to live by every Word of God will be among the first to be corrected, and his organizations and all the grand monuments to his false traditions, pride and ego will be destroyed and brought down to nothing.
6:9 And it shall come to pass, if there remain ten men in one house, that they shall die.
6:10 And a man's uncle shall take him up, and he that burneth him, to bring out the bones out of the house, and shall say unto him that is by the sides of the house, Is there yet any with thee? and he shall say, No. Then shall he say, Hold thy tongue: for we may not make mention of the name of the LORD.
In our afflictions and sorrows we shall no longer glory in our self-righteousness, for we shall KNOW that we have defiled ourselves with pride, idolatry and much sin and that we are suffering God's wrath.
6:11 For, behold, the LORD commandeth, and he will smite the great house [the great corporate churches] with breaches, and the little house [small church groups] with clefts.
The houses [families and corporations] shall be brought down. Can we plough rocks? God will make our land like solid rock so that it will produce nothing.
Leviticus 26:14 But if ye will not hearken unto me, and will not do all these commandments; 26:15 And if ye shall despise my statutes, or if your soul abhor my judgments, so that ye will not do all my commandments, but that ye break my covenant:
26:16 I also will do this unto you; I will even appoint over you terror, consumption, and the burning ague, that shall consume the eyes, and cause sorrow of heart: and ye shall sow your seed in vain, for your enemies shall eat it.
26:17 And I will set my face against you, and ye shall be slain before your enemies: they that hate you shall reign over you; and ye shall flee when none pursueth you.
26:18 And if ye will not yet for all this hearken unto me, then I will punish you seven times more for your sins. 26:19 And I will break the pride of your power; and I will make your heaven as iron, and your earth as brass: 26:20 And your strength shall be spent in vain: for your land shall not yield her increase, neither shall the trees of the land yield their fruits.
Amos 6:12 Shall horses run upon the rock? will one plow there with oxen? for ye have turned judgment into gall [bitterness], and the fruit of righteousness into hemlock [poison, death]:
6:13 Ye which rejoice in a thing of nought, which say, Have we not taken to us horns [conquered nations] by our own strength [we have victory by our own strength and God has not given them to us]?
6:14 But, behold, I will raise up against you a nation, O house of Israel, saith the LORD the God of hosts; and they shall afflict you from the entering in of Hemath [from the Euphrates to the Nile] unto the river of the wilderness.
The affliction of that time will be multiplied to include all of today's nations.
Our glorying will be turned into shame; for we will learn and understand that we have gloried in a thing of no value when we have gloried in our buildings, our corporate assemblies, our false traditions and our idols of men.
These things are all vanity and nothing at all, perishing in their time. We and our leaders will all likewise perish if we forsake the law of our God.
Only the Eternal and his Word stand forever!
Amos 7
God tells Amos that he will send a plague of grasshoppers to eat up the main harvest and Amos begs God to relent.
Amos 7:1 Thus hath the Lord GOD shewed unto me; and, behold, he formed grasshoppers in the beginning of the shooting up of the latter growth [the early growth of the main harvest was to be eaten by the grasshoppers]; and, lo, it was the latter growth [the growing main fall harvest] after the king's [harvest] mowings.
7:2 And it came to pass, that when they had made an end of eating the grass of the land, then I said, O Lord GOD, forgive, I beseech thee: by whom shall Jacob arise? for he is small.
Then Amos cries out to God begging God not to send this grasshopper plague and God relents.
7:3 The LORD repented for this: It shall not be, saith the LORD.
Then God said that he will destroy by fire from heaven like Sodom, and again Amos cries out for deliverance and God relents.
7:4 Thus hath the Lord GOD shewed unto me: and, behold, the Lord GOD called to contend by fire, and it devoured the great deep, and did eat up a part. 7:5Then said I, O Lord GOD, cease, I beseech thee: by whom shall Jacob arise? for he is small. 7:6 The LORD repented for this: This also shall not be, saith the Lord GOD.
Then God determines to abandon Israel for all their sins against him
7:7 Thus he shewed me: and, behold, the LORD stood upon a wall made by a plumbline, with a plumbline in his hand.
God then declares that he will measure Israel and give them to the enemy [the Assyrians]
7:8 And the LORD said unto me, Amos, what seest thou? And I said, A plumbline. Then said the LORD, Behold, I will set a plumbline in the midst of my people Israel: I will not again pass by them any more:
7:9 And the high places of Isaac shall be desolate, and the sanctuaries of Israel shall be laid waste; and I will rise against the house of Jeroboam with the sword.
Finally God declares that he will abandon Israel [and the religious people who do not serve him] to the enemy and the sword.
7:10 Then Amaziah the priest of Bethel [the priest of the golden calf idols] sent to Jeroboam king of Israel, saying, Amos hath conspired against thee in the midst of the house of Israel: the land is not able to bear all his words. 7:11 For thus Amos saith, Jeroboam [Jeroboam 2] shall die by the sword, and Israel shall surely be led away captive out of their own land.
The priest of the idols then told Amos to go prophesy elsewhere and to leave Israel alone
7:12 Also Amaziah said unto Amos, O thou seer, go, flee thee away into the land of Judah, and there eat bread, and prophesy there: 7:13 But prophesy not again any more at Bethel: for it is the king's chapel, and it is the king's court.
Amos responds by saying that he does not speak his own words and speaks only what God has called him to speak; indicating that he Amos has no choice in what is spoken or to whom.
7:14 Then answered Amos, and said to Amaziah, I was no prophet, neither was I a prophet's son; but I was an herdman, and a gatherer of sycomore fruit [figs]:
7:15 And the LORD took me as I followed the flock, and the LORD said unto me, Go, prophesy unto my people Israel.
The apostate religious leader then pretested against Amos, and called on him to shut up and flee the land. Amos responds that he must declare the message that God has told him to declare.
Amos then declares the fate of the religious leaders who would stop mouths from speaking the warning from God.
Today most leaders and elders of the Ekklesia say the same thing: saying, "Keep silent and do not warn the people, do not tell us we are sinning and that we will be corrected for we are God's church."
I say: Surely God will remove his blessings and protection from us for our idolizing and exalting of men and false traditions above the Word of God! Today, we like ancient Israel are full of idolatry and we will receive the same correction!
7:16 Now therefore hear thou the word of the LORD: Thou sayest, Prophesy not against Israel, and drop not thy word against the house of Isaac. 7:17 Therefore thus saith the LORD [God declared his judgment to this priest of the golden calves who rebuked Amos] Thy wife shall be an harlot in the city, and thy sons and thy daughters shall fall by the sword, and thy land shall be divided by line; and thou shalt die in a polluted land: and Israel shall surely go into captivity forth of his land.


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By Heather Dahlgren
Brooklyn Adler has the life she's planned for. Job, house, and boyfriend – in that order. It's a boring, routine life where there are no surprises and nothing is spontaneous. It's safe, it's mundane and she's fine with that.
Crosby Fitzgerald, better known as Fitz from the band Renegade, has a life he never planned for. Popularity, women and success – not always in that order. Everything he does is spontaneous and exciting, because life is worth living to the fullest.
A chance meeting with Brooklyn and Fitz alter both of their worlds – ensuring neither will ever be the same.
This is my first book by this author. I thought this was a wonderful read, we get POV from both two main characters and we even get a little excerpt at the end of the story by Brooklyn's friend Poppy who created great humorous moments throughout this romantic journey.
I have not been a great fan of rockstar romance but Renegade has changed that for me.
My favourite part of this story was simply following Brooklyn's growth as a woman and finding her place in life and finally following her dream. I loved how Fitz helped Brooklyn to realise her full potential as a strong and sensual woman. I understood and respected Brooklyn for how she dealt with Hank, she kept true to her beliefs and she just did not jump into bed with Fitz.
I thought when she left New York and then the story jumps a month, it was perfect, I as a reader wondered what had happened, we get flashbacks and I simply devoured them and they helped connect the two character back together for their reunion.
The physical and emotional connection between Fitz and Brooklyn was perfect and the romance sexual scenes where just right.
The other favourite part for me was the whole inner family that was Renegade, how the guys and girls were more family than friends – it was great.
Buy Links: Amazon
Visit Author: Click Here


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To repel snakes, drive away their prey, get rid of hiding spots, spread sharp mulch in gathering areas and seal access points in the home. Some snakes are dangerous, so avoid interacting with them directly. Call an animal control professional if the problem persists.
- Remove the food source
Snakes feed on many other pests, including mice, various insects, slugs, moles and voles. Take steps to eliminate any potential prey of local snakes. Call an animal control specialist for major pest problems.
- Create an undesirable habitat
Snakes are attracted to areas with places to hide. Remove any clutter, such as piles of rocks or wood, overgrown plants, weeds and leaves. Keep the yard and exterior of the home tidy. Mow the lawn regularly to prevent snakes from living in the grass.
- Spread mulch in problematic areas
To discourage snakes from slithering outdoors, spread coarse mulch, such as pine cones, rough bark, rose stems or holly leaves, where they travel. This is often an ideal treatment for gardens or planted areas.
- Seal entry points
To prevent snakes from entering the home, seal off any areas where they could potentially enter. Use caulk or cement to fill in any holes, crevices or gaps in the walls or the house's foundation. Cover all drains and vents with screen for an extra safeguard.