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I'm a curmudgeon at times. Especially when things aren't going well in my life. Then as I leave the drive-up window at the bank, or check out at the grocery store, and I hear from the person waiting on me, "Have a great day!" I almost puke on them. Instead, I simply comment that I'll be satisfied with a plain old mediocre day. Usually, the look I receive is one of blank incomprehension. The last time I pulled that, I started pushing my cart toward the door. "Have a great day!" called out the check-out clerk.
So what would a "great day" be like for me? It's hard to imagine, since they seldom arrive, but I think it would be to be convinced I am part of the bigger picture -- that my words and actions hold meaning for at least one person -- that I make a difference somehow -- for the good, of course. At my age, 75, it would be gratifying to believe that such is really really true.
Another criteria might be to know that a poem, a book, an essay that I have written will be published or win a prize or be recognized in some way. I have several books published online at lulu.com (just click my name and you'll find them) and it would really be exciting to find out that there are readers out there who want to read what I've written.
A great day might also include the possibility of bringing in at least a slight income these days of economic crashes and uncertainties. Or a great day might be one in which I finish a sermon with several days to spare before Sunday, in order to have time for revisions or even total rewrites.
A great day could possibly include the fact that someone reads this, my first blog other than what I do for our church website . . . So I'll close this with the hope that any readers of this will have a Great Day -- today or tomorrow . . .
Saturday, February 28, 2009
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This entry was posted by Darren on January 12, 2015 at 06:06
Journals, luggage tags, Panama hats? Yawn. Here's a selection of gifts travellers will actually use!
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By Jay LaPorte on .
Last year, Adam Whitcroft came out with his lovely Climacons: a comprehensive set of tastefully understated weather icons. You've probably seen them at one point or another, because virtually every weather app that has come out since then has been using them. (And for good reason: they're gorgeous!)
For most of it's development, Forecast also used them: they fit well with the aesthetic, and they were an easy way to bootstrap our design. They always seemed to be missing a certain je ne sais quoi, though, and we had a very difficult time identifying what, exactly, it was. Eventually, it dawned on us that, given the animations we had elsewhere in the app, the Climacons simply felt too flat, too static; we therefore set about making our own set of animated weather icons that felt more alive—but not so much so that they distract—which are the icons you now see on Forecast.
We are calling them Skycons, and they are now open source on GitHub.
Some Technical Highlights
- Skycons are stateless: that is, the only information that is needed to render a frame is the current system time. It's somewhat tricky to develop this way, but the benefit is that the animations degrade gracefully regardless of the framerate they are able to be displayed at, and we don't have any data structures to maintain from frame-to-frame: this actually makes the animations lighter-weight, and hopefully less taxing on older or weaker devices, such as smartphones.
- We intentionally designed the more-interesting weather conditions (such as "rainy" or "windy") to have much more motion in them than less-interesting weather conditions (such as "sunny" or "cloudy"), in order to naturally draw the eye to them.
- There is currently an icon for every possible "icon" value that the Forecast Data API can return. As values are added to the API, you can expect us to make new Skycons, as well.
What's Next?
We're pretty happy with how Skycons came out, but there's always room for experimentation and improvement.
- The code for Skycons is rather sloppy at the moment, due to its rapid development. It could really use some refactoring!
- We developed Skycons in Canvas, because that's what we know and it was quick for us, but we were quite interested in experimenting with animated SVG images. This would make the Skycons declarative and completely self-contained, hopefully making them better-suited to a wider range of uses.
- The set of icons was adequate for our uses, but there are quite a few weather conditions that aren't covered: thunderstorms, hail, tornadoes, tsunamis, etc. Adding these icons would make the package more useful as a whole.
- Allowing dynamic customization of the animations, such as the angle of precipitation, could allow for any number of playful tricks, such as having the rain always fall towards the ground on your iPhone, using it's internal accelerometer.
As we get more time for playing around, perhaps you'll see some of these things pop up. Additionally, since Skycons are open-source, if you feel a burning desire to experiment with them, we invite you to do so! We're making the source code available in the public domain, with no restrictions whatsoever on its use, so use them however you see fit. (Naturally, we'd appreciate being credited for our work and for any interesting contributions to also be made open source, but we don't believe that either should be a legal requirement.)
So that's Skycons! We hope you enjoy them and find them a useful tool in the weather design toolbox.


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Exclusive Content & Downloads from ASQ
Taking Stock
Summary: An Italian espresso machine manufacturer, in business since 1902, took on a lean Six Sigma project to evaluate all business processes. The evaluation took all steps of the process into account, from planning to delivery of the machines to the company's customers. This project highlighted several areas where the company could improve and streamline processes, and led to the adoption of new workflows and ways to maintain the new systems. The difference in productivity and overall customer satisfaction was obvious, and led to a more stable system for developing and delivering the espresso machines.
Other Ways to Access content:
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- Topics: Lean
- Keywords: Supply chain, Analysis, Production, Systems, Delivery, Customer
- Author: Hafsa, Hatem; Saidane, Wiem
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Okay... as I type this, the pictures are side by side. When I post they come out one above the other. LOL
I have completed FIVE sets for the Mitten Tree Project. The picture on the right shows a complete set. I purchased the hat and gloves so all I had to do was crochet the scarf. I used a simple single crochet rib stitch (only crocheting on the front loop) and added the fringe.
I have 11 or 12 sets of hat/ gloves to work with. I need to count the number of orange gloves I have. I decided since we live in 'hunting' country, I'm going to get safety orange hats to match those gloves. The color will be a slight variation but the safety orange hats are required when hunting and many kids do youth hunt in the fall.
I still need to print the bag tags for these and find a 'holding' bag. I'd like to find a red collapseable laundry basket. I stamp the front of the tag with a snowman and 'Warm Winter Wishes' then 1 hat/ 1 scarf/ 1 pair of gloves is printed on the back.
I'll finish the 3 remaining black sets then move on to a new color.
Warm Winter Wishes!


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The cats went out for exactly 30 seconds today. They turned around and rapped on the sliding glass door to be let back in. Now they are sleeping together keeping each other warm.The house is chilly even though the heat pump is keeping up with the temps. It is times like these when I miss being in my straw bale much thermal mass house. This townhouse has little air leaks that I have to fix, and it is those little leaks that create uncomfortable cold spots.
Well, I'm not riding, not because of the cold but because I managed to pick up a light version of the ick Selene got. I'm feeling a little achey and just slow.
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stay warm! I find a few candles both brighten things up and raise the temperature surprisngly well.
oh, and I keep meaning to ask you about bookshops in Bellevue for a friend who's visiting campus and staying in Bellevue. I said just take the bus in to Elliot Bay...
I've spent most of the past 24 hours bundled in sweaters, wool socks and lap quilts; my hundred-year-old house has no insulation in the walls, and I'm reminded that I really should have replaced the weather-stripping around the doors last fall.
That it's also bright and sunny out just feels like a tease.


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Beat Bazaar works with many partner organisations. We love to connect, collaborate, exchange ideas and make things happen . If you would like to work with us, get in touch.
Trafford Housing Trust (THT) is an independent housing company providing around 9,000 quality affordable homes within the Trafford area of Manchester. It is"profit-for-purpose" organisation, striving for a society transformed, free from poverty, inequality and injustice. Trafford Housing Trust provides funding for community organisations and initiatives, and has funded several Beat Bazaar Projects. We also work in partnership with the THT youth team.
The Boys & Girls Clubs of Greater Manchester work with a wide variety of voluntary youth groups and projects throughout the most disadvantaged communities of G
reater Manchester, providing a diverse range of opportunities for young people and volunteers.
Their programmes seek to provide as many opportunities as possible for young people to grow and be the best that they can be and to help them to move beyond their boundaries whether they be real or perceived.
The origin of the organisation goes back to the mid to late 1800's when our founding clubs such as Adelphi Lads Club, Hulme Lads Club, Openshaw,Salford, Ardwick and Stockport Lads Clubs were established by groups of prominent businessmen to help combat the growing problem of what was called 'Scuttling Gangs' in the inner-cities of Manchester & Salford. These massive clubs, some 500 or 600 members strong had been formed to provide a basic education and positive recreational opportunities in a safe and secure environment.
Unity Radio Creation
Unity Radio's aim is to provide a consistent and positive reference point for young people in the city to access information and services both as individuals and in groups which will support their growth to become responsible citizens. Unity Radio has as a wealth of experience delivering sessions to young people from a variety of cultural backgrounds. Unity Radio has previously worked all across Greater Manchester, Oldham, Stockport, Cheshire and Salford.
Unity Radio is currently delivering workshop programmes that encourage Young People to develop their self-confidence and take pride in their own efforts and achievements.Their team are confident in that through popular culture, Arts and music we will be able to develop relationships, and can provide opportunities to encourage young people to become engaged in positive activities and develop a strong youth voice and identity both within the North West, nationally and internationally. By using artistic genres including Hip Hop and urban street culture, the workshops engage Young People at a familiar level and help encourage and develop positive behaviour towards each other and to their environment. The workshops are delivered locally by the same young artists who perform on the station.
The Dancehouse Theatre on Oxford Road, Manchester and its sister company The Northern Ballet School have brought a varied and interesting mix of comedy, dance, music and drama to audiences across the North West since 1994.
Bloc 2 Bloc Entertainment is an exciting video production company, providing video production services for Manchester's independent artists and labels. Bloc 2 Bloc is Manchester's most popular YouTube Channel, covering the city's vibrant music scene and broadcasting exclusive performances & interviews with emerging and established DJs and musicians .
Hollowsphere AV supply professional sound & lighting equipment as well as projectors for conferences, presentations, concerts, parties, weddings, club nights and launch events to corporate and private clients, charities, churches and religious organisations, schools and social enterprises.
PANDA is a membership organisation, here to proactively support venues, companies and individuals working in the performing arts sector in the North. We do this by facilitating networks, providing training and consultancy, offering professional advice and guidance, and creating connections.
My name is Oliver Wilson and I work in the creative industries.
I was part of the team that launched The O2 Arena in London, I have promoted concerts for Prince, Bon Jovi, Beyonce and Jay Z across the UK, and I also worked for Goldenvoice in Los Angeles and the Coachella Music and Arts Festival in California. I was a presenter on BBC Radio One for several years and an assistant producer for the BBC on their coverage of the Formula One World Championship. These are just a few highlights of my career, which has taken me all over the world working in the music, entertainment and broadcasting industries at the highest level.
Let me tell you that none of this would not have happened if I had not been mentored by Ottilia when I was a teenager growing up in Manchester. As a young man I was keen to enter into the music industry, an enthusiasm that was embraced and nurtured by Ottilia. She gave me my first job in events promotion and also at a record label – formative experiences that laid the foundations for my future successes. Since that time I have made my own way in the entertainment business however have seen Ottilia nurture and develop many other talented young individuals. The influence she had on me was significant and there are many other young people since that have been (and continue to be) blessed with her attention and support.
The renaissance of Manchester in the latter half of the twentieth century was in a very large part due to an explosion of arts emanating from our city. Now we must continue to support the arts in Manchester in order for our city to continue to flourish.
As such, supporting Ottilia and her venture Beat Bazaar is a key requirement to supporting the arts and supporting our city. She is a central figure in the artistic fabric of Manchester.
Firstly I would like to commend you on your tireless efforts with young people across Manchester. I have known you now for several years
and seen the great work you have done with young people across Manchester but in particular Trafford not only for the young but the mentors who have not only excelled as teachers but as artists themselves.
I have known you now for 16 years and you work and achievements have been relentless during this time I have seen many young musicians come through the ranks from your projects as well as mentors being able to continue there musical careers because of the work they have obtained from you which to me has been a win win situation for all this has never been more true that your work at Gorse Hill Studios or your legendary club nights Squiggle Dee Mash ! Music education is key to a city like Manchester we have we have a long tradition of music from this city going global and buy making sure these future artists not only have the business acumen but the education behind them you are setting them on the right path to a full filling and successful career in the industry.
Giving young people belief they can truly make something of themselves and your track record of proving this is a combination that must be kept in Manchester for the greater good of all.
I have been in the music industry now for 20 years and run festivals globally as well as djin across the globe but it all starts from the roots of where we live and your work at Beat Bazaar is vital if Manchester is to stay on the world musical stage and to help achieve this you have my full support to help deliver this.
Wilf aka DJ Prophecy | North Base | Metropolis
For almost a decade, Beat Bazaar, has been at the core of much of the talent and artistic development work delivered in Trafford, and as such has been responsible for creating and supporting fantastic talent, which has been recognised by Industry, as being responsible for much of Trafford's youth music success, with artists gaining both local and National recognition, which Unity Radio has had the pleasure of supporting through broadcast across Greater Manchester and beyond via www.unityradio.fm
A major part of Beat Bazaars success, is the buy in from emerging and established artists. It is this belief in the company's integrity, and mission, which brings out the very best potential in musicians. As a music service, Beat Bazaar, benefits from Ottilia's own commercial music background and experiences, working in promotions and with the leading Industry, and it is this reputation that satisfies astute youth and artistic talent, to feel confident that they are receiving the very best guidance, advice and support. It therefore comes as no surprise that Beat Bazaars reputation amongst artists has continually grown year on year, and projects have produced a continually high quality of artistic output, along with steadily increasing support and demand amongst local musicians, for Beat Bazaar projects.
One of the key differentiators in the quality of Beat Bazaar projects, is Ottilia's keen interest in making sure that young people can access the very best music and studio equipment, so that real potential can be unlocked, and as many barriers can be removed to help talent get music out into peer networks, and the local and National Industry.
Beat Bazaar therefore understands the importance of providing high quality music education programmes, to make sure that professional studio equipment is used effectively, and that knowledge is shared amongst all those participating in the projects. With this ethos and working to the Beat Bazaar's objectives to support talent to produce and release high quality music, the highest music education experiences and outcomes are delivered.


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It's no secret that the plebes of the world love to get a peek behind the pages of Vogue (and we count ourselves among that group, big-time). Anna Wintour was gracious enough to give us that chance in The September Issue, and now it's happening again — but this time the focus is on the styling and creative direction that goes into those high-gloss photo shoots.
HBO's In Vogue: The Editor's Eye features a roster chock full of fashion giants, from Grace Coddington to Camilla Nickerson and more. In addition to highlighting some of the magazine's best editors and the historic images they created, this promises to be an inside look at an incredibly hard-working, but largely under-the-radar slice of the industry — the stylists, creative directors, and their assistants who work round-the-clock to create a perfect final product, while simultaneously juggling demands coming a mile a minute from all angles and somehow tend to go unmentioned all too often when the time for applause rolls around. We of all people know that ain't right, so we can't wait for it to change, starting with this intriguing documentary.
Photo/Video: Courtesy of Vogue.


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Building a high pressure cell for a microscope is very difficult, but building a pressure cell that you can also control the temperature of, is a extremely difficult. Just google it and see how many people have actually done it. We're talking 175bar up to 250C or 40bar up to 400C.
In order to build a high pressure cell you need to use materials with very high tensile strength, so you are pretty much limited to metals. As we all know, metals expand with heating. As soon as the material your cell is made out of starts to expand, you get leaks. So what do you do? You need to use more tension on your cell and hence you need more material to make it stronger. More material means more mass, so now you have a temperature control problem. Added to that, when you pressurize a material you change the temperature, so now you have to have to compensate for that. Don't get me started about the health and safety aspects of a failure at high pressure when pressurizing samples with gas. It's like a gunshot going off. And so the nightmare goes on.
Hopefully that gives you an idea of the challenges faced in developing such a product.
Why would we want to tackle this? Well part of it is because nobody else has, at least not commercially and to the resolution that we have, but mostly it is because our R&D guys love a challenge, often to the point of despair in the sales department!
We have two new pressure cells available for beta testing.
The HPC250 - Up to 175bar and 250C
The HPC400 - Up to 40bar and 400C
Temperature control is +/- 0.5C at rates up to 30C/min
Samples are loaded into a small chamber of 2.4mm diameter x 4mm deep and sandwiched by sapphire windows to enable both transmitted and reflected light observation.
Please contact us if you want to beta test before this item goes on commercial release.
The stages are already being used by high profile laboratories in Canada and Switzerland.


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I started with a scrap of 1/2 MDF big enough to get both sides of the outrigger. I believe the measurements were 48" long, 16" high at the end next to the saw, and 12" high at the outer end.
This picture shows how I laid it out:
I began by ripping down a Douglas fir 2×12 into strips about 2 3/8" wide. I used this for my framing around the edges.
I left the small end open and laid the 40 X 80 mm extrusion in the center parallel to the side that was cut square. I then laid out 6 sets of bearings, 3 for each side of the extrusion. I laid the bearing out so there was one set at the top and bottom of the extrusion near the narrow end of the outrigger. I laid another set top and bottom top and bottom at the other end of the extrusion in the furthest open position. I then laid out one more set In between the other 2 sets.
I marked all of the bearing positions with a 5/16" transfer punch. I then laid front and back on top of each other so I could drill both at the same time. I then put a bolt with washer under heads for all 6 locations. I then added 2 washers
to each bolt on the inside to space the first bearings off the MDF. Then added the bearing and another washer on top of the washers. Then I cut 3/8" tubing for spacers for all 6 locations, put those in place with another washer on top the spacer. Last I added the second bearing to each location along with 2 more washers to keep the bearing from binding on the MDF. I then laid a 1" rod to the end next to the saw for the unit to swing on. I then glued and screwed the framing around the edges. I also ripped some 1" oak to 2 3/8" to frame around the rod, again gluing and screwing in place. I then had to make 2 spacers to hold the 1" rod centered. I was then able to lay the other side on top of the outrigger. I used a washer and nut at each bearing location, and screwed the MDF in place with no glue. This was done for access for maintenance.
Next I needed to make a clamp for the support end of the outrigger.
As you can see in the last picture the clamp at outer end was 2 pieces of 1/2" ply bolted with 5/16 carriage bolts slid into the T slot. I then cut a piece of 8/4 hard maple and planed to same thickness as the 40 mm thickness of the extrusion. I then drilled a hole down through the maple to hold the outrigger rod. After drilling the hole I split the piece at center line of the hole on the bandsaw. I did not cut all the way through yet leaving enough wood to act as a hinge. I slid the rod through the hole and then bolted the entire piece between the plywood supports. I the drilled 4 hole 2 in front and 2 behind the rod. I then put bolts washers and nuts in each hole and snugged them up.
I then cut off the last inch or so to cut away the wood making up the hinge. The end piece then worked like a clamp to hold the rod at the desired height.
These pictures are of it all done except for paint:
As you can see I can almost rip a sheet of plywood on the slider:
I may do one more of this series finishing it up and painting it thanks for your interest and comments.
-- Todd Swartwood (Todd Swart-Woodworks)


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I wanted to make this a generic post about high functioning depression. Because I'm a therapist and I can play it off like it's about my clients (which it easily could be, I see many people who struggle with this as well). But honestly, this is about me. When I experience depression (usually when my self care isn't fully on point), it doesn't look like the stereotype of Major Depressive Disorder you may have in your mind: I'm not stuck in bed for days, I'm not crying all the time. I'm still going to work, hanging out with friends, taking on new projects, sometimes making myself too busy to avoid how I feel. High functioning depression can creep in under the surface, and if it's not acknowledged or treated, can grow to be a larger problem.
Here are 6 things that my experience with depression has taught me, and that I continue to re-learn:
1. Just because someone can eloquently express how they feel, does not mean they are okay. Just because they can smile, respond appropriately in social settings, and look like they have it all together, does not mean they have access to their inner joy. There are so many people who suffer silently because they feel the weight of having it all together all the time. To those people I hope you know: it's okay to not be okay. We all are a mess sometimes. I'm still learning to take off the socially acceptable outer mask when I'm having a moment (with people I trust), and that It's okay to be vulnerable.
2. Some days I can be in touch with how beautiful the world is; I can look up at the sky and feel like I am so lucky to be able to breathe in that very moment. When depression creeps in, I can't access that part of myself. I can't think my way to it, I can't positive affirmation my way to it, I can't breathe my way to it. I can't "cope" my way out of it (I have tried like a hamster running on a coping skills wheel and just ended up frustrated with myself and like I am fighting my own feelings).
2. Over time I have learned to ride my waves. I know that when it comes, it will also leave. I am lucky enough that the depressive moments I've gone through are few and far between, because I know other people where it is a daily/hourly/minute by minute struggle. When those waves come, they feel like they are going to swallow me whole and I will never remember what it's like to be afloat. I have to consciously remind myself of my strength and that it will pass, because it does. And I eventually find my way back to myself. Every time I do this, it's a little easier to remind myself the next time that it will pass and that those thoughts and that feeling is not who I am, it's just a part of my experience in that moment.
3. Self care is imperative for my survival. My yoga practice isn't a fad, it isn't some cute thing I do to get abs. I don't eat healthy because I want to watch my figure. I don't make sure I get adequate sleep because I am secretly a little old lady. I have learned over time that physical movement to release, doing things that help me access my spirit and highest self, putting good food into my body, and giving my body the rest it needs are the only chance I have at accessing joy and being able to feel and heal my way through my dark moments. I see my therapist regularly even when I'm doing really well, because if I take a preventative stance for my physical health why not do it for my mental health? Mental health issues are a very real thing in my family and I can't play with how I take care of myself, I don't have that luxury.
4. I need people around me that won't flinch when I'm in my darker spaces. I need people to not be afraid when I tell them I feel like I'm sinking. I need those friends that will hold my hand, look me in my eye, and just tell me they're in there with me until I come out of it. That in itself makes the load feel a little lighter.
5. I am learning how to communicate what I need. To let go of the shame in admitting that sometimes I'm a hot mess. That it's okay to feel down even when from the outside everything is going right. I'm learning that I can be both healthy, happy with so many things in my life, and also have shadowy dark moments.
6. I am grateful for my shadows and my darkness. I don't see them as debilitating. They are heavy af sometimes, but I see myself as someone who feels deeply. Everything. All the time. Anyone who knows me well knows I appreciate things out loud, OFTEN. I will annoyingly commentate on everything I enjoy. I soak in the good qualities of people and the world around me. But I'll also feel pain really deeply, and I don't think I could have one side without the other, and it is a reminder of how full and intricate this life is. It also has taught me how to hold space for others that are in deep emotional/psychic pain. I'm grateful to be so in tune with all of it, and for the way it's forced me to learn and know myself, and to heal myself.
I know I am far from alone and there are many people who experience this too, but are afraid of or ashamed to show/acknowledge their darker sides. Who isolate and don't talk about what's really going on for fear of judgment. That is such a painful way to live, denying a whole part of your lived experience. So I'm opening up about my experience in hopes that maybe someone can recognize themselves in this and that may bring some kind of comfort.
And also because, can we remove the stigma already? Experiencing depression, anxiety, or any other experience on the mental health spectrum doesn't make you any less human. It is a part of your human experience and there are ways to work through it, but it can't be worked through if we don't acknowledge it! Sometimes slowing down, acknowledging our WHOLE experience of how we feel, and getting support can save our lives. Healing is messy work, but being able to be fully in touch with life is SO worth it. We don't have to figure it out all by ourselves. If you need help or can relate to this at all, don't be ashamed to reach out to a therapist or even a friend to have an honest conversation about how you're feeling and what you need.
Sending you love, light, and even shadowy dark healing vibes,


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Membership Info
Also known as "WAGsters", our members span a geographical area from Milwaukee to Chicago to Rockford. WAG is an all-volunteer, non-profit organization. Members pay an annual membership fee and must meet volunteer work requirements. In return, WAGsters enjoy perks such as early class registration, free ring rental and discounted seminar and class fees.
To apply for WAG membership, please stop by the WAG building and pick up a copy of WAG's New Member Application Package which contains everything you need to know about becoming a member. Alternatively, you can use the link below to download the information packet.
Questions about membership? Please contact our Membership Chair: Julie Janke – firstname.lastname@example.com
Club Links
- Policies and Procedures (Updated 04/2015-da – .pdf)
- UKC By-Laws (pdf)
- AKC By-Laws (pdf)
- New Member Application Apr 26 2018 – Word document
- New Member Application Apr 26 2018 – ,pdf
- WAG Yahoo Groups
- Request subscription to WAG Agility YahooGroups Email List (WAG members only)
- Join the WAG Events List (Open to everyone, non-members and members)
- View the Meetings Schedule


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Game of Thrones
Episode 7
Seasons: 8
IMDb: 9.4/10
- Country: USA, UK
- Language: English
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Recently we sponsored the Agency Business conference, hosted by the Scottish Association of Landlords (SAL) Council of Letting Agents at Hampden Park on 21 May. A unique event, this is the only time that letting agents in Scotland come together in a conference setting, and was therefore a great opportunity for us to catch up with our clients. We also met a number of agents who we don't currently work with, so we took the opportunity to share our experience with them and explore how we could help deliver their tenancy deposit protection needs.
Our Head of Tenancy Deposit Protection, Daren, also contributed to the highlights video of the day, explaining why the Agency Business conference is so valuable to us. Watch it here.
You can also read what people had to say on Twitter by searching #Agentconf


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Loved by Masses, Hated by Critics
Architecture was first and foremost considered to be decorative - ornamental and beautifying.
Buildings, hotels, cinemas, railway stations, etc. were all embellished with quintessential Deco patterns like zigzags, sunbursts, Egyptian motifs and similar geometric patterns all in the name of beauty.
Post-war society very quickly fell in love with the style, as it was a representation of all that was modern, luxurious and beautiful. The 1920s were a time of joy and hopefulness and the masses embraced this new look with open arms. It was symbolic of the strong economy and it inspired hope for a prosperous future.
Unfortunately, architectural purists and critics absolutely hated it! They "sneered at the...'modernistic' application of Art Deco ornament, which they saw as 'commercial.'" ( Benton, 2003) In essence they felt it was too much glitz and not enough substance.
"More recently, however, architects and d critics have begun to re-evaluate the importance of the decorative in architecture, seeing it not only as a popular reflection of rapidly changing conditions but as a rich and profound expression of human feelings." (Benton, 2003) (I'm glad they have finally come to their senses!)
Architecture Characteristics
- Streamlined, modern design
- Angular, geometric patterns inlaid into facades:
- Zigzags
- Sunbursts
- Chevrons
- Sweeping curves
- Egyptian motifs
- Floral motifs
- Bird motifs
- Ziggurats (staggered or tiered pyramids)
- Symmetrical, repeating patterns
- Use of bold colours - specifically green, yellow, turquoise and ruby
- Metallic accents - gold and silver
- Inlaid stained glass - bold colouring
- Liberal use of sleek-looking materials - stainless steel, aluminum, marble, glass
Art Deco Buildings & Architecture Websites
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Suzan Etkin's passionate involvement with glass began in 1993, when she was invited to design sculptural chandeliers for gallery exhibitions with Giorgio Giuman and master glass blowers in Murano, Italy.
Prior to working with glass as a medium she was the production manager for 'Andy Warhol's TV' for eight years, and quickly emerged as a conceptual artist of global recognition. Her work has been shown in the Museum of Modern Art in New York, Paul Kasmin Gallery, Holly Solomon Gallery, and other museums and galleries around the world.
In 2001, Suzan founded sei studio in SoHo with her husband, Brenden FitzGerald. They have collaborated with some of the industry's most innovative architects and interior designers to produce custom chandeliers and art features for hundreds of landmark spaces, including the W Hotel Seoul, Mandarin Oriental New York, and Intercontinental Hong Kong.


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About Me
I am a tutor living in Norfolk, Virginia. I am available for private instruction in many different subjects, and I hope to provide services that are personal, affordable, and convenient. Since I've started tutoring, I've enjoyed getting to know my students, embraced the challenge of finding the best way to help each one, and celebrated every improvement. Outside of academics, I am a horn player with the Virginia Symphony.
Topics Offered
○ Math: • Elementary Math • Pre-Algebra • Algebra 1 and 2 • Geometry • Trigonometry • Pre-Calculus • Calculus○ Science: • Physics • General Science○ Writing, Reading, and Grammar○ Music Theory○ Test Prep (SAT and ACT)○ Study Skills and Organization
Teaching Experience
I've worked as a math tutor at Mathnasium for three years, where I've gotten a lot experience with students from Kindergarten through 12th grade. I'm very familiar with the best techniques for teaching mathematics at many different levels. I've worked with many students on SAT and ACT preparation, all of whom have seen improvements in their scores. I've also done some private tutoring in algebra, geometry, calculus, and study skills and organization. My main education is in music performance. I have four years of experience as a French horn teacher, working with students in grades 6-12. I enjoy the variety of teaching these different subjects.
Academic Record
Academics have always been important to me. I was in the top 5% of my high school graduating class and was active in many Advanced Placement classes. I passed eleven A.P. tests and received top scores on seven of them (World History, Calculus BC, Physics C: Mechanics, Physics C: Electricity and Magnetism, Macroeconomics, U.S. Government, and Psychology). My SAT scores were in the 98th percentile. I graduated with High Distinction (Magna Cum Laude) from Indiana University and went on to earn my master's degree from Rice University.
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Tutoring services are available within a 20-minute radius of Norfolk, VA (For an additional small fee, up to a 45-minute radius). I am able to come to your home, or we can meet in a convenient public location, like a coffeeshop or a library. Sessions are available in half-hour increments, up to two hours. I am generally available later in the evenings during the week and most of the weekend. My schedule is quite flexible, so I'm always happy to try and accommodate your availability.
If you have questions about me, my tutoring services, or my rates, or you are interested in setting up your first session, please contact me. You can reach me by email at firstname.lastname@example.com or by phone/text at (214) 537-2227.


text: Such a fun, chill and relaxed photoshoot. I know Ethan through is girlfriend Amber, who was in Palau with me a few years ago as a Student Missionary. They are both such amazing people and I'm really glad I was able to take Ethan's pictures! Ethan is graduating from Walla Walla University with a major in education. Hope you enjoy the pictures!


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Spritz Recipe (AKA The Only Wine-Based Italian Drink You'll Be Ordering From Now On)
So there's this place called Italy. I don't know if you've ever heard of it before… but it's the land of dreams. The people are stupid beautiful, the food is fresh and mouthwatering, the history is lush and rich and the wine is incredible. It's a damn good place, people! But guys, I think I've unearthed one of Italy's finest hidden (culinary) treasures. Introducing the Spritz! This wine based drink is an apertivo classic has been haunting my dreams… so I just had to recreate it.
I've started calling this drink the "better Bellini," because let's be honest, those things have a girly reputation. This wine-based cocktail is just sweet enough to go down easy, but also packs a bit of a bite with the dash of bitter liquor added in. Trust me, Italian dudes were not shy to order one of these on a hot afternoon. Ordering yourself a Spritz is basically the name of the game over there, especially during the summer since it's incredibly refreshing and light!
The best part about the Spritz though? It only takes three ingredients! Yep. Three! And because I'm a young twenty-something with not much moolah to spend on fancy mixed drinks, I'm sharing with you both thepenny pincher's guide AND the true Italian guide to making this sucker. So now you have no excuse not to make yourself one!
You ready? I'm ready. Let's do this thang…
2 Parts Bubbly White Wine
True Italian Recipe: Prosecco
Penny Pinchers Recipe: Spumante
1 Part Bitter Liquor
True Italian Recipe: Aperol or Campari
Penny Pinchers Recipe: any kind of red, delicious cocktail bitters
Slice of Blood Orange
Pour your bubbly over ice, add your bitters and squeeze a slice of your blood orange before mixing it all together.
When Luke and I lived in Rome this summer, drinking one of these babies in the late afternoon became almost ritualized. "Oh it's four o'clock? Well, we better head over to apertivo and get our Spritz on." Don't ask! It just became one of those things we looked forward to doing to begin the evening. Since returning stateside, I find myself missing the laid back, "la bella vita" approach to living around this time of day. Now around four o'clock, I'm scarfing down almonds in between work responsibilities and avoiding eye contact with the Girl Scout cookies in my purse. Since Luke and I resurrected the recipe for Spritzes, I can sort of feel the energy of Italian lifestyle slowly sink back into my skin (or at least I like to imagine that happening) whenever we drink them. It's a mix of nostalgia and pure enjoyment. And I'm hoping you might feel some of that goodness too. So get mixing friends!
Is there a particular food or drink you find yourself nostalgic for? Maybe from your childhood or a specific place you've traveled to? I'd love to hear about them!


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Welcome to another edition of A Drift of Quills, bringing you fact, fantasy, and… a brand new team member!
When we had Parker—who publishes as P.S. Broaddus—as a guest a few months ago, we talked about Tackling Writing Challenges. We liked his style and his wonderful sense of humor so much that we
hunted him down and trapped him in a dark corner invited him to join us as a full-time team member. Much to our surprise delight, he agreed!
By way of introduction, P.S. (Parker) has kindly agreed to be the subject of a mini-view: one question from each of us. (Is it cheating that they're multiple-part questions?)
And, just as I suspected from the telltale gleam in his eye, he's another pea in the pod. Er… writer in the ream! Hack in the stack?
Okay, before I get carried away and start doing Dr. Seuss impressions, let's hear from Parker!
Robin: What is your most recent published work? Do you have a favorite character from it? If so, who, and why?
Parker: My most recent published work is my debut novel A Hero's Curse, book one of the Unseen Chronicles. It was published this past Christmas, with the audiobook having launched last month, over the 4th of July. A Hero's Curse follows the adventures of Essie Brightsday, a young blind girl, as she attempts to find her kingdom's lost king. The nature and structure of A Hero's Curse pushed Essie and Tig, her sarcastic talking cat to the forefront of the story. They get the most screentime. Essie is a fascinatingly complex young lady, and Tig's dry, sarcastic humor is so akin to my own I can't help but like him. But there are several characters who I really enjoy. Illiana, the cheerful and bubbly friend Essie makes in the Kingdom Above the Sun is unbreakable. She is a glass-half-full type character and she always makes me smile. King Mactogonii and Queen Leonatrix are interesting and powerful characters with tangled histories. I can't help but want to know more about their past and their future.
I am working hard on book two in the Unseen Chronicles, with high hopes for another Christmas release. The structure of book two is completely different from A Hero's Curse. Rather than a quest or journey structure, the story is a mystery, set in one city. There isn't a lot of travelling and there are a ton of characters! Here's my favorite part. Many of the characters I loved so much from A Hero's Curse are back, but this time we get to see them developed in a way we didn't get to in book one.
Robin: Secret? "Dry, sarcastic humor" is a prerequisite for becoming an official Quill! Scroll down to find links to Parker's website and book—But don't miss his answer to The Next Important Question!
Author of Oathtaker and Select
Patricia's website
This is a particularly exciting time, as we Quills just added a new member, Parker Broaddus, who publishes under the name, P.S. Broaddus. And wouldn't you know it? Parker, like Robin, is blessed with an incredible sense of humor. (Needless to say, I'm feeling a bit like chopped liver . . .)
In celebration of Parker's joining us, we've decided we would interview him. Here are his initial comments. (Did I mention that he has a sense of humor?):
Patricia: What are your earliest memories of reading as a child? Did you visit a library regularly? A book mobile? How did that impact your life as a reader and/or writer?
Parker: (Read the answer on Patricia's website!)
~ ~ ~ ~ ~
Be sure to go visit P.S. Broaddus on his website, and don't forget to check out his middle-grade book!
~ ~ ~ ~ ~
Reader or writer, who is your favorite fantasy character? Why?
Do you have any questions for Parker? Ask away in the comments below!


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'I'm glad people saw sense and ignored them on Facebook'
Using Facebook to incite a riot was Perry Sutcliffe-Keenan's first mistake. His second was trying to start the riot at The Toby Carvery in Warrington.
Possibly predicting the pointlessness of wreaking havoc among the gammon and roast potatoes on the "famous carvery deck", none of his Facebook friends turned up at his chosen venue.
It was an added humiliation for the failed plotter and his fellow offender, Jordan Blackshaw, whose four-year sentences earned them little sympathy yesterday from customers at the pub chain.
"Why on Earth did he choose this peaceful place where people go for a quiet drink and a meal?" Rosanna McKerrigan, 65, a foster carer said as she had a drink in the patio area. "It was an horrendous thing to do,…


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Below are the 20 most recent journal entries recorded in
Wines we Have Known and Loved's LiveJournal:
January 2006With half of our numbers culled due to the intractable plague that's currently incapacitating much of our fair, bevined country, the still-healthy portion of this intrepid band of devout turned four wheels southward, this time, for a drive down the 101 toward the City of Angels. Since no grapes grow in the smoggy doom below – ironically – The Grapevine, we settled on the dustier earth of the Paso Robles environs to slake our unyielding thirst. Just south of Monterey and north of San Luis Obispo sits Paso Robles, where a nexus of fine vineyards rests on the rolling land, parted by lines of old oaks bursting with mistletoe clusters galore.The drive from San Francisco is about four hours, so while a day trip is possible from the Greater Bay Area, it certainly must be a lightning one. Being fond of electrical current, we settled upon the proud banner of Turley as our beacon and hoped to find other gems beneath the fertile fields there. We were not wholly disappointed.
X-posted to our new wine-swilling community, grapes_traipse Feel free to join or comment!Our first deep-strike infiltration of Napa Valley in the guise of this particular wry cadre of degenerates happened just last September. Ryan's a good chap as is, but his occupation as a cunning wine monger and the connections that position conveys really made this trip a special one. I'm new to this here travel-for-decadence thing, and though my tastebuds are ever-opinionated and self-righteous, I got a good schooling on a beautiful day in the midst of this particular California fall.


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Around 1:20 pm today, several emergency personnel were responding to a vehicle that blew up and is now on fire.
It happened near the 700 block of Pearl in Belvidere.
Details are still preliminary, a vehicle was parked on the side of the road when it blew up.
Unknown on injuries. Several emergency personnel are en route
Credit: Joaquin Rojas


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Community members speak out…
Justice is the Foundation of our Country
My name is Jeff Sbaih and I am a personal injury lawyer in Salt Lake City, Utah. I am licensed in both Utah and Nevada and help clients in both states try to obtain a fair recovery for the injuries they sustain as a result of someone else's negligence. Many times, my clients do not have a plan in place in the event they are ever injured and cannot return to work. This difficult situation not only impacts their day to day lives, but it also impacts their access to the judicial system.
The cost of bringing a lawsuit has skyrocketed in the past decade. Insurance companies and corporations are routinely defending lawsuits in such a way so as to prolong the time necessary to resolve injury cases while making it very expensive for the injured person to prosecute their case. After all, the insurance companies and corporations have unlimited resources to defend cases and use those resources to delay resolution rather than fairly compensating injured victims.
My firm works hard to remedy that disparity by representing injured clients on a contingency fee basis, deferring collection of any attorney's fees unless and until we are able to recover compensation for our injured client. We also advance the costs of litigation so our injured client does not have to bear the burdens and expenses associated with litigating their injury case. This helps remove the financial barrier to the justice system.
Unfortunately, this sort of fee arrangement is not found in all legal cases. In fact, it is the exception rather than the rule. The result is that people who require access to the judicial system will have to put forth their scarce resources to obtaining the justice they deserve. If they are unable to do so, they are left in a tough situation without any options.
I am a proud supporter and contributor to "And Justice for All" because it is an organization created to help fix this disparity. It helps people reach the courtroom who otherwise would not be able to do so on their own. It provides top-notch, experienced lawyers in the community devoting their time and effort to help make people's lives better. By removing the financial barriers, "And Justice for All" helps people have their day in court. After all, justice is the foundation of our country and everyone should be able to access it, regardless of one's wealth.
"And Justice For All" – It Matters
Closing the 13%/87% Gap
It matters when 67.5% of Utah's low income households will face a civil dispute this year. A battered spouse needs protection. An abused child needs a safe place to live and grow. Another person may need a wheelchair or other disability benefits. It matters to the 13% of those who received legal assistance from an attorney who volunteered his/her time and skills to assist one in need. Unfortunately, it also matters to the 87% of those who cannot afford an attorney and will not be represented. Common sense and the respect for our legal system, the cornerstone of our way of living, demand that we close the "13%/87% Gap."
Our way of life depends upon the individual's respect for the Rule of Law. Most people obey traffic laws. Most people do pay their taxes. And most people do love their children. Without the individual's respect for the Rule of Law anarchy and chaos will prevail and the "Law of the Jungle" will diminish our very humanity. When people do not obey the law, the result is that there are people whose rights have been violated. These people deserve justice. These people deserve a voice. Access to Justice for basic human rights should not require access to money.
The Scott/White family of lawyers is committed to the principal that access to justice matters. We have worked to resolve disputes involving landlords and tenants, military personnel whose homes have gone into foreclosure, requests from the disabled for medical benefits and the restoration of public benefits to the elderly. We are not large in numbers, but we believe that the little we do will matter to someone. We believe that the success of the Rule of Law depends upon a community's ability to provide access to justice to all in need. We believe that the "13%/87% Gap will close, and as the "proximate cause thereof", more good will come about.
The worth of a society can be measured by its willingness to give a voice to those who have been silenced for lack of monetary means. Our community becomes stronger when it lends a hand to those who have been crippled by a lack of confidence in our system of justice. And we all share an enhanced vision of humanity when we show others that we really do care. The Rule of Law depends on a healthy respect by all: the rich, the poor, the strong, and the weak. We all have our turn at being all of these people in some form or another. We all can help, and in turn, we all will need the help of others. That is our common birthright. Help to empower others. Join us in the journey. Give of your time, your talent or your money. Make it matter. We look forward to seeing you in court.
Kent B. Scott
Babcock Scott & Babcock PC
Representative Brian King, Attorney at Law
Utah House of Representatives, District 28
I make my living representing people who have had denied life, health, and disability claims. When their benefits are denied, most of my clients don't know where to turn. Insurers routinely ignore questions and requests for information from their customers. Federal and state insurance laws provide little by way of substantive remedies when insurers stonewall claimants or give opaque explanations for why a claim is being denied. Working people can't easily go through the judicial system alone. In what often ends up in a war of attrition, few individuals have the resources to win when going up against some of the largest corporations in the country. And the advantage insurers gain over a competitor by denying claims that would otherwise be paid may make the difference between a business's survival or death in our market economy.
When the rewards associated with increasing profits by whatever means necessary become greater than the upside of honoring contracts, fleecing becomes inevitable. A free market without an effective and accessible civil justice system guarantees that fattening the bottom line by cutting corners rather than engaging in honest business practices will quickly become standard operating procedure. Without the ability to retain a lawyer and obtain meaningful remedies when promises are broken, individuals and companies who stand to benefit from engaging in marginal or clearly unscrupulous business tactics will proliferate. A healthy civil justice system that is capable of effectively adjudicating employment, consumer, and commercial disputes provides the assurance that those who violate agreements will be required to compensate people damaged by their actions.
In short, a robust judiciary is, in many ways, more effective than government regulation in policing the excesses of the free market.
We all have an interest in a world where sharp business practices are discouraged, where personal and financial security grows because insurance contracts are honored, and where the reasonable expectations of consumers are fulfilled. These are things every rational person would like to have in our society. But we'll not see a strong economy with financial security for individuals and institutions unless and until every person has access to real civil justice.


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This school year, dozens of professors from across the country gave students an unexpected assignment: Write Wikipedia entries about public policy issues.
The Wikimedia Foundation, which supports the Web site, organized the project in an effort to bulk up the decade-old online encyclopedia's coverage of topics ranging from the Toxic Substances Control Act of 1976 to Sudanese refugees in Egypt. Such issues have been treated on the site in much less depth than TV shows, celebrity biographies and other elements of pop culture.
Many students involved in the project have received humbling lessons about open-source writing as their work was revised, attacked or deleted by anonymous critics with unknown credentials.
In the fall, Rochelle A. Davis, an assistant professor at Georgetown University, told undergraduates in her culture and politics course to create a Wikipedia page about a community they belonged to, then use that research to develop a thesis for an academic paper.
Monday, May 30, 2011
Have some Wikipedia
From the Washington Post: Wikipedia goes to class:
Very, very cool. That's the assignment I wish I'd been given when I was an undergrad (in the Late Pre-Wikipedian Age).
If I taught undergrads, I would have a strict rule: No citing Wikipedia in research papers. Violators would be severely mocked and ridiculed.
But - and this is a key distinction, one that sometimes seems lost on people - I wouldn't prohibit students from using Wikipedia as a research tool. No, I would actively encourage it. Obviously they'd be using it anyway even if I did prohibit it, but there really is no reason to forbid it.
I can hear a time traveler from 2006 complaining that anyone can edit Wikipedia, and so you have no way of knowing the veracity of any information you find. I say, we're talking about college undergrads here. If they're not yet savvy enough to (usually) tell the difference between reliable sources of information and Internet-based nonsense, then they don't need to be sheltered, they need to be made able to distinguish the good from the bad. Quickly.
And having to deal with edit wars, nitpickers, editors who have their own personal agendas, and humorless admins? Hey, that's real life. It's useful experience for those undergrads.
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I have finally got around to blogging about my first shortfilm. What started as a coffee table conversation inspired this shortfilm. I was really fortunate to have a wonderful team who helped me materialise this twisted little joke into film.
Special thanks to the very talented Actresses Margaret Grace, Rachel Greisinger & Diane Eve, editor Matt O'Shaughnessy for agreeing to help with Editing at such last minute notice.
Bevlyn Khoo & Dean Augustine for being so supportive with the music part.
Zoe Kristen for Makeup,
Chris Weiher & Justin Richey for production sound


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"Then Amaziah said to Amos, 'Get out, you seer! Go back to the land of Judah. Earn your bread there and do your prophesying there. Don't prophesy anymore at Bethel, because this is the king's sanctuary and the temple of the kingdom.'" NIV translation
Amaziah not only told the king what he wanted to hear but, now, he tries to stop Amos from speaking the truth. He accuses Amos of being a hired preacher and basically tells him to get out of Amaziah's territory. A similar type of thing happens in many churches as the pastor only shares "feel good" messages and anyone that tries to share the truth is run out of the meetings.
"Amos answered Amaziah, 'I was neither a prophet nor the son of a prophet, but I was a shepherd, and I also took care of sycamore-fig trees. But the Lord took me from tending the flock and said to me, "Go, prophesy to my people Israel."'" NIV translation
Amos' answer to Amaziah points to his humility and reminds us that it is the humble people that God uses and not the proud. He tells Amaziah that God called him from being a lowly shepherd and tending the sycamore fig trees.
This would have been a stark contrast as Amaziah was called by the king while Amos was called by the King of Kings.
"Now then, hear the word of the Lord. You say, 'Do not prophesy against Israel, and stop preaching against the descendants of Isaac.' Therefore this is what the Lord says: '"Your wife will become a prostitute in the city, and your sons and daughters will fall by the sword. Your land will be measured and divided up, and you yourself will die in a pagan country. And Israel will surely go into exile, away from their native land."'" NIV translation
Now, Amos tells Amaziah of how his family is going to be made an example to the people of Israel. His wife was going to become a prostitute which speaks of the idolatry that was going on in Israel. His children were going to be killed speaking of the death that is coming on the people due to their idolatry. Amaziah's land and possessions were going to be taken just as Israel was going to be conquered. The false prophet was going to be taken captive and die in the foreign land just as Israel was going to be removed from the land.
For us, as Christians, this shows the danger of sharing only the "feel good" message with people. This "feel good" message can deceive many into thinking that they are saved even though they do not accept Jesus Christ as their Lord and Savior. Then, on the day of judgment, they will be removed from the presence of God as Jesus says that he never knew them.


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Is Stretching Before Running Bad? Expand Your Concept of Flexibility to Improve as a Runner
This guest post was written by Greg Strosaker
One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility.
Coaches, experts, and runners disagree over the role flexibility plays in preventing injury or boosting performance, how to improve it, and even its very definition.
This post reviews some of the debate over stretching and attempts to provide some definition, and then finishes with an introduction to a wide spectrum of approaches to building flexibility in a manner that is as specific as possible to running.
Defining the concept of flexibility for runners
First, it is important to note that flexibility is not a straightforward concept. There are at least three definitions of flexibility that may matter for runners.
- The first concept is of passive flexibility, which describes the ability of a muscle, ligament, or tendon ability to assume and hold an extended position while under an external force (such as your body weight). Such flexibility is often thought of (and assessed) as a "reach and hold" motion, such as bending at the waist to touch your toes while keeping your knees straight.
- A second concept is your active flexibility. This is the range of motion you can achieve using your own strength with no external forces. An example would be lying on your back and extending your leg into the air to stretch your hamstring, without using your hands or a stretching strap to aid the motion.
- The third concept is dynamic flexibility, which incorporates motion into the definition. For example, the range over which you can swing your leg forward defines your dynamic flexibility in your hip muscles. For runners, it is clear that dynamic flexibility is more significant of a performance factor through its ability to impact your running economy and form.
Why should runners care about increasing flexibility?
There are two reasons runners are generally concerned about flexibility. The first is its potential impact on running performance via improving your running economy. The theory would be that improved flexibility allows you to more easily extend your muscles through their range of motion and reduce the work required to run.
In fact, it is unclear that increasing passive and active flexibility plays any positive role in running performance. At least two significant studies1,2 have found that, at least for elite runners, performance in flexibility evaluations was inversely correlated with running economy – i.e., the "more flexible" runners had worse economy (and thus had to work harder to generate a certain speed, when controlled for other variables such as their VO2max). Studies of the relationship between dynamic flexibility (which is admittedly difficult to quantify) and running performance are hard to find, unfortunately.
The second reason runners care about flexibility is that it may play a role in reducing the risk of injury. However, the research on this idea is inconclusive3, as many early studies promoting the benefits of stretching suffered from the typical flaws inherent in studies. While legions of physical therapists preach the importance of stretching to warm-up or cool-down from exercising to prevent injuries,
In spite of the seemingly negative effect of flexibility on running economy and unclear effect on injury risk, most runners still make flexibility routines a part of their regular training. Such work often does seem to provide recovery benefit, perhaps by improving blood flow to sore or tight areas or by helping to work out scar tissue adhesions. Since injuries often begin as "tightness" or accumulation of scar tissue in a specific muscle or tendon, it is possible that the process of exercising this muscle through flexibility work provides benefit. The challenge then becomes defining the manner in which one works on such flexibility.
How to improve your flexibility
One method of improving your active (and probably dynamic) flexibility is strength training4. Since, for active and dynamic flexibility, your muscles serve as the force that help you achieve the range of motion, improving the strength of the muscles naturally increases your flexibility (or, more correctly, the flexibility of the opposing muscle to the one you are strengthening).
Beyond strength training, there are five fundamental techniques you can use to improve your flexibility, which differ along the "active / passive" spectrum as well as in their specificity to running. These five techniques, listed in order from least- to most-specific, are:
- Static Stretching
- Yoga
- Active isolated stretching (AIS)
- Mobility drills
- Running drills
Static Stretching
When most people think of improving flexibility, they immediately think of static stretching approaches. Such exercises involve basic "reach and hold" techniques, where one seeks to elongate a muscle, tendon, or ligament to its limit and hold it there for a period typically ranging from 30 seconds to 2 minutes.
Such exercises can be performed at any time, though many experts recommend doing them at the end of other exercises so that the muscles are "warm" and thus more limber and able to take advantage of improved blood flow to promote the healing that occurs after stretching (note – the concept is that flexibility is improved by creating microtears in the muscles, which then, by healing, become slightly elongated and thus "more flexible").
The advantages of static stretching are:
- The routines/exercises are generally pretty easy to learn, though it can help to have someone evaluate your technique to ensure you aren't "cheating" the stretch (by bending your knee during a straight leg stretch, for example).
- It can be performed nearly any time and requires very little mental focus – you can multi-task while stretching
The disadvantages of static stretching are notable as well:
- The muscle being stretched tenses defensively, thus potentially negating the effectiveness of the stretch.
- Any gains are purely in passive flexibility, which may have limited application for running.
Many runners swear by yoga as a means of "staying healthy". For those not as familiar with yoga, there is a wide variety of types available, but nearly all incorporate a range of (mostly static) poses that are designed to simultaneously enhance both strength and flexibility. These poses are typically held for around 30 seconds, and can, at advanced levels, be very challenging, so one must be careful not to overreach their capabilities. A good yoga series for runners incorporates a lot of exercises designed to improve hip, glute and core strength and flexibility.
Yoga provides some unique advantages for runners:
- Routines are scalable from as short as two minutes to as long as two hours. In fact, you can incorporate basic poses such as lunges, Warrior III (similar to a single-leg deadlift) and downward dog outside of a formal yoga routine as part of your normal warm-up or cool-down.
- The practice of yoga can help improve your mental discipline and focus, which can further benefit your running (and, through the relaxation techniques encouraged by the practice, your general health).
- Yoga can increase strength and flexibility simultaneously
Many of the drawbacks of yoga are:
- The gains in flexibility are mostly passive or active, not dynamic, and therefore may be of limited benefit for running.
- Yoga requires practice and focus in order to reap the full benefit and avoid injury, so it is not suitable to multi-tasking – it requires a dedicated time period.
A good series of short yoga routines for runners can be found for free on the Yoga Today page on YouTube; look specifically for some of their hip-opening lunge routines.
Active Isolated Stretching (AIS)
Originally developed by Aaron Mattes but more recently commercialized by Jim and Phil Wharton, active isolated stretching involves sets of short muscle-activated stretches (2 seconds per repetition) targeting specific muscles, tendons, or ligaments in various "zones".
The basic principal involves contracting the muscle opposite the one you are trying to stretch (contract the quad to stretch the hamstring, for example), which instinctively causes the targeted muscle to relax, and using your hand or a strap to assist only at the maximum range of the stretch. The purpose in holding for only two seconds is to not allow the muscle to contract defensively and negate the benefit of the stretch.
The benefits of active isolated stretching are:
- The stretches are very targeted, down to the finest muscle and motion (big toe abduction, for example).
- With around 59 different stretches available, it is possible to customize a routine that meets your specific needs.
- You can perform it anywhere and it is easily "scalable" to fit the time you have available.
- Since it involves muscle activity, AIS can serve as an effective warm-up for running and, as opposed to static stretching, your muscles can be "cold" when beginning the routine.
- It promotes neuromuscular development and improved find motor control, thus offering significant gains in running form through increased body awareness.
The drawbacks of AIS are:
- The exercises require some learning, especially given the wide range available.
- Proper form requires focus and this thus limits your ability to multi-task while stretching.
- A full AIS sequence of all 59 exercises can take up to two hours, though the routines focused on the legs require only 30-40 minutes.
- Some runners have gotten injured when adopting the routines too aggressively; like any stretching regimen, it is easy to overdo things.
This file provided by Arbor Wellness provides a good set of basic AIS exercises for runners.
Dynamic Stretching/Mobility Exercises
Dynamic stretching routines, such as the Myrtl and Cannonball routines from Jay Johnson or the Nike cool-down routine from RunnersConnect, incorporate exercises that improve your mobility through working your muscles through a range of motion in a manner that mimics the forces experienced during running.
Exercises such as donkey kicks and whips, leg swings, lunges, and scorpions specifically address the active flexibility and strength of key muscles such as those in your glutes and hips.
The advantages of dynamic stretching are:
- They are generally short (5-10 minute) routines that can be performed on their own (and even in street clothes) or as a warm-up or cool-down for running.
- They develop core strength, specifically in the glutes and hips, in parallel with mobility and can thus serve as "bonus" strength training.
- The routines are relatively easy to learn.
The drawbacks of dynamic stretching include:
- The exercises can be overdone, causing potential injury. Jon Erik Kawamoto specifically argues that such exercises as the iron cross and scorpion should not be done as a warm-up due to the risk of injury to your back.
- They require some space and access to a clean and soft floor, which can limit your ability to perform them in a cramped environment such as an office or hotel room.
While often not thought of as a flexibility-improving exercise, running drills are in reality some of the most specific mobility work that runners can perform.
Such traditional exercises as skipping, butt kicks, or high knees, as well as the more advanced drills focused in improving your form as included in the Hermes routine, such as A- and B-skips and karaoke, drive specific gains in strength and form in a dynamic manner.
This is the purest form of "functional flexibility" and drives neuromuscular / coordination gains in a manner that can't be matched by other flexibility approaches.
The advantages of drills are:
- It is the most running-specific of all types of flexibility work, so the gains are intuitively obvious.
- It can be incorporated directly into your running workouts, often at the tail end of your running session or as a warm-up routine.
- Even the process of learning to execute the drills correctly leads to neuromuscular gains and increased body awareness.
The drawbacks of drills are:
- They require a bit of practice to master, and can be frustrating at first.
- It can be difficult to determine if you are performing the drills properly, so a coach or other assistant may be helpful as you learn the drills (and for occasional feedback even once you have "mastered" them).
- They are difficult to perform spontaneously as they do require time, space, and a low level of fatigue
Final thoughts on flexibility for runners
In closing, because the correlation between flexibility, injury risk, and running performance is difficult to determine, especially when one evaluates all the potential definitions of flexibility and corresponding manners to improve it, a prudent runner incorporates all of the above techniques into their training.
Furthermore, the mix of such techniques may shift over time and through the season, as various needs become more obvious. For example, more static stretching or yoga may feel more necessary when one is sore or fatigued, whereas drills may seem more relevant during your base building program. Becoming familiar with all of these techniques will boost your long term performance (and therefore satisfaction) as a runner.
Greg Strosaker is the coach, author, and blogger behind Predawn Runner, a site designed to help runners find time and techniques to pursue their aggressive goals in the midst of a busy lifestyle. As a 2:52 marathoner in a dual-career family with three young children (one of whom is autistic), Greg leads by example and hopes to inspire other runners to find ways to chase their passions. You can follow Greg on Twitter, Facebook, or Google+.
1. Craib MW, Mitchell VA, Fields KB, Cooper TR, Hopewell R, Morgan DW, The association between flexibility and running economy in sub-elite male distance runners. Medicine and Sciences in Sports and Exercise 1996 Jun;28(6):737-43.
2. Jones AM, Running economy is negatively related to sit-and-reach test performance in international-standard distance runners. International Journal of Sports Medicine 2002 Jan;23(1):40-3.
3. Ingraham SJ, The role of flexibility in injury prevention and athletic performance: have we stretched the truth? Minnesota Medicine 2003 May;86(5):58-61.
4. Iashvili, Soviet Sports Review 1983 18(1).


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Chensley needed a new logo design and created a contest on 99designs.
A winner was selected from 71 designs submitted by 22 freelance designers.
Waste Logistics Corp.
We provide garbage compactors and dumpsters to commercial clients like shopping malls, hospitals and grocery stores. We help the environment by making waste collection more efficient.
We want to convey the logistics element of our business - our professional ability to arrange for the movement and disposal of waste. We want a white collar, sophisticated image that shows how we bring technology and sophistication to a very old, very basic industry.
Decision-makers in our industry are executives in the facility management world. They are almost always men, and they're tasked with solving daily logistics problems for shopping malls, retail stores, etc. We make their job simpler, save them money and help the environment.
Find out how a design contest works or learn more about our logo design services.


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IAEI Orange Empire Division & Utility Education Centers
Continuing Education Units: (CEU): Most recent CEU shown first
This training reveals code-cycle changes to building and fire-codes, such as AFCI, GFCI protections, and lighting-efficiency requirements. Claim adjusters void property-insurances claims if Fire Marshals determine improper, or un-listed replacements were involved in a catastrophe.
Home owners get it, when shown the law that voids insurance. Using outdated code cycles during construction or maintenance is detrimental to home-owner insurance.
Box-Fill Calculations
IAEI Plan Checker Perspectives
Residential Energy Codes
Overcurrent Protective Device Basics
Fuse Box & Feeder Calcs
Inspecting NEC Articles 400-408 (Switches, Plugs, AFCI, GFCI Requirements)
2013 CEC Changes for 2011 NFPA-70 Building-Code Cycle
Local Training from FLUKE Equipment Vendor
Education Program: Residential Inspections.
Title 24 & 20 Energy Code Compliance
Southern California Edison (SCE) – Lighting Academy
Identify Unlisted & Counterfeit Equipment
California Electrical Code (CEC)
Residential Inspections & PalanCheck


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Woman killed in Jones County traffic accident
A 65-year-old Jones County woman died this morning and three people were hurt in an accident on Ga. 11 in Jones County.
At about 7:30 a.m., Joan Nobles Payne was pulling out of Sand Creek Trail in a 2006 Toyota Corolla that crossed into the path of a 1990 Pontiac Grand Prix heading toward Macon, said Kenny Allen, a fatality investigator with the Jones County Sheriff's Office.
Payne died at the scene and the three people in the Pontiac were taken to The Medical Center of Central Georgia with what appeared to be minor injuries, Allen said.
Their identities were not immediatly available.
— Come back to macon.com for more on this story or read Friday's Telegraph.


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Hartland, Wisconsin - July 6, 2016 - Batteries Plus Bulbs, a leading omni-channel retailer of batteries, light bulbs and device repair services, announced that it has been acquired by Freeman Spogli & Co., management and other investors. Financial terms of the transaction were not disclosed.
Founded in 1988 and headquartered in Hartland, Wisconsin, Batteries Plus Bulbs is a leading specialty retailer serving both the direct-to-consumer and commercial channels. Through a network of more than 630 franchise locations and 48 company-owned stores across 48 states, the Company offers a differentiated value proposition of unrivaled product selection, in-stock availability and customer service. Batteries Plus Bulbs' comprehensive product offering includes over 34,000 system-wide SKUs that span 35 battery and 30 light bulb sub-segments, and serves a wide variety of applications including automotive, marine, power sports, lawn and garden equipment, consumer electronics, security systems and connected home applications. This selection is complemented by extensive category expertise and value-added services including diagnostics, installation and recycling.
"Batteries Plus Bulbs is uniquely positioned as the category specialist in its large and growing markets. In categories where purchases are typically need-based, time-sensitive and driven by convenience and service, the Company has successfully established customer loyalty through its unmatched product offering and knowledgeable staff," said Benjamin Geiger, a Partner at Freeman Spogli. "Russ Reynolds, Tom O'Hare and the rest of the management team have done an outstanding job positioning Batteries Plus Bulbs as the leader in its categories, and we believe there is significant whitespace to further expand the Company's footprint. We are pleased to be partnering with management in the next phase of this exciting growth story."
Russ Reynolds, CEO of Batteries Plus Bulbs, said, "We are thrilled to partner with Freeman Spogli, whose expertise and experience in high-growth retail, retailers with commercial strategies and franchising are a perfect fit for the Company and will be invaluable resources as we continue to grow our business."
Morgan, Lewis and Bockius LLP acted as the legal advisor to Freeman Spogli & Co. and Paul, Weiss, Rifkind, Wharton & Garrison LLP and DLA Piper LLP acted as the legal advisors to the Company and its controlling shareholder. Robert W. Baird & Co. acted as lead financial advisor to the Company.
About Batteries Plus Bulbs
Headquartered in Hartland, Wisconsin, Batteries Plus Bulbs is a leading omni-channel retailer of batteries, specialty light bulbs and device repair services. The Company operates over 630 franchise locations and 48 company-owned stores across 48 states.
About Freeman Spogli & Co.
Freeman Spogli & Co. is a private equity firm dedicated exclusively to investing in and partnering with management in consumer-related and distribution companies in the United States. Since its founding in 1983, Freeman Spogli has invested over $3.8 billion in 56 portfolio companies with an aggregate transaction value of approximately $22 billion, and is currently making investments from FS Equity Partners VII, L.P. Freeman Spogli has offices in Los Angeles and New York. For additional information, visit www.freemanspogli.com.


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Bird Land is an upcoming live action feature-length film from King's Tower Productions and writer/director Jozef K. Richards.
Production is scheduled to begin in late 2018, for which King's Tower will travel with a small crew to New Zealand's South Island.
King's Tower Productions will be conducting interviews for key positions in Auckland, Wellington, and Queenstown in March and April of 2018.
Notice of casting information for extras will follow these dates.
For more information on local New Zealand casting and hiring opportunities, please contact us.
GENRE Adventure
SECONDARY GENRE Fantasy
GENRE DEVICES Magic, Witches, Giants, Fairy Tale, Garden Sanctuary, Gardening, Permaculture, Wildlife, Ecology, Love
CONTENT ADVISORY Some Mature Themes
A shy and mysterious stranger named Ihi, who hides his face behind a scarf and seems unable to speak, wanders onto a rural farm one day, where he befriends an old woman and her granddaughter. He helps them grow their garden to fantastic proportions, but as Ihi's reputation grows, some of the community comes to think of him as a freak for his peculiarities and he is chased out of town by a mob into the jungle. There Ihi runs into more trouble with an old witch. She has cast a spell over the land to prevent the birds from returning and has a strange desire to obtain a powerful mask held by a giant in the mountains, which she wants Ihi to retrieve for her.
Otago, South Island, New Zealand
Tasman, South Island, New Zealand
Southland, South Island, New Zealand
West Coast, South Island, New Zealand
Jozef K. Richards - writer/director/producer
Alex Trapp - production manager
Jozef K. Richards - editor


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Both Pink Pucci Dog Grooming and Animal Plaza Puppy Kindergarten were featured on the local Time Warner Cable show K9 CORNER.
Aimee Lopez and her dog Choco visited our pet salon for some grooming and coloring!
K9 CORNER features great tips and deals for pet owners and offers suggestions for pet care, safety, nutrition, health and everything doggie related!
You can view the program live on the internet at 12pm and 8pm on Mon, Wed, Th by clicking here.
Or by viewing CitiCable 3 on Time Warner Cable on Mon, Wed, or TH at 12pm or 8pm this month.
You can also view older shows by visiting the K9 Corner Website


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A view of the south side of Barton at Ottawa Street in 1953. The buildings (below) still stand today as seen in this recent photo.
A view of the south side of Barton at Ottawa Street in 1953. The buildings (below) still stand today as seen in this recent photo.
Your flashbacks were very well done…..really appreciated.
My current home is in Brockville, Ontario since 1965. My childhood memories started at 218 Cumberland Ave, the Mountain off of Upper James, moving to Glencairn Avenue off Parkedale Ave, to Stoney Creek, and finally to Winona on Grey's Sideroad. Born in 1938 at Mount Hamilton Hospital I remember many great highlights of a lifestyle many would be privileged to have lived through. One of the greatest personal highlights was to work part time after high school at Delta at CKOC as an operator to many famous broadcaster of the day…..rememberr Hal Waggoner, the Tiger Cat who broadcast a Western music show at CKOC. Lyman Potts, the CKOC station manager called my Mother and after knowing how her son was so interested in becoming a radio announcer, said they had a Summer job opening available and I did that job until I moved on to Ryerson to take the Radio & Television Arts course and of course I finally entered into my field of choice later as a broadcaster.
All the points you covered I remembered and the ones I didn't recall were too expensive for my pocketbook at that time. Hamilton has so much history for me. The Hamilton Spec was always recalled by the paperboys who rang out the song like wail of "Spectator Spec" to persons on King Street at the Gore park heading home after a days' work.
I would truly be interested in meeting with one of your Spectator representatives to pass on many memorable events from 1938 to the late 50's.
Grant Mitchell
Wellington & Mohawk Rd., Adelaide Hoodless Public, Ballard Public, Delta High, Stoney Creek Public, Saltfleet High, Viscount Montgomery Public….schools
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Current & completed projects, tips & tricks, and useful tools from visually impaired crocheters.
Crochet Project: Mini Dog Sweater-Jacket
2 comments:
Hello I am trying to learn how to crochet, however, lol the foundation chain I am having trouble with. Any suggestions? I am blind. Thanks.ReplyDelete
What exactly are you having problems with in the foundation chain?ReplyDelete
Basically to make a chain you first need to make a slip knot in your yarn. Then slip the loop of it over the end of your hook. Most people hold the hook in their right hand and weave the yarn from the ball or skein through the fingers of the left hand, over the left index finger. Then you'll hold the end of the slip knot between the thumb and middle finger of your left hand. Then move your hook under the strand of yarn that is coming over your index finger, wrapping the yarn from back to front around the shaft of the hook. Use the hook to draw the yarn through the loop of the slip knot on the hook and you've made a single chain stitch! Then just keep repeating that motion of drawing the yarn from back to front around the hook and pulling it through the loop on the hook to make more chain stitches.
Once you understand how to make the chain stitch itself, then you'll just have to practice a lot to get comfortable making them evenly - all the same size. When I was learning to crochet my teacher had me make what felt like miles and miles of foundation chains. LOL
I hope that helps. Good luck!
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Taking a picture is not that difficult, but there are things you can do to take better pictures. You know longer require a digital camera to take pictures, which used to be the case not so long back, as most cellular phones come well equipped with a camera. Here are some tips that you can follow to take better pictures with your camera.
The focus of the picture is very important when you wish to take a high-quality shot. There are several ways you can do this. Most phone cameras and digital cameras come with the option of setting the focus before you take the shot. If you want to take a picture of a person, then it is a clever idea to bring the camera towards eye level, to make the shot a lot more realistic and capture the essence of it. However, though you bring the camera within eye level of the subject of the picture, they do not necessarily have to stare into the camera for it to be a good picture.
Once you master the art of focusing your picture on the subject, you will need to factor in the other elements of the picture as well. The background of the picture will make the picture more interesting or better in terms of quality. When choosing a background for the picture, you will ideally want the background to be plain. Some tips to follow would be to make sure that there are no poles sticking out of the subject's head or blurred images of vehicles moving in the background. Try to make sure that the background is as still as possible to capture some of the best photographs.
Almost every digital camera out there will come with the ability to set the flash or turn it off. Most camera phones do come with this feature as well, with the ability to set it to automatic being an option too. Ideally, if you wish to capture the best images, it will have to be in natural lighting conditions. The main issue is that most cameras will not produce a good enough photo quality in low light settings, hence you may need to use the flash to enhance the quality of the image. Though using the flash setting of the camera does not always ruin the quality of the image, it is better to avoid using it when you can.
By following these guidelines, your photo taking skills should have improved quite significantly. However, you may still need to practice taking some photos in order to get better at it.


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Teasel Root Extract
Teasel Root Extract
Teasel Root has been used traditionally to help support joints. Teasel Root may also contain anti-spirochete constituents that make spirochetes less compatible with the body. *
Recommended Adult Dosage: 3 drops 3x daily
If you have any questions, feel free to call the shop and speak with an Herbalist. Be sure to check out our Herbal Practitioners page and consider making an appointment. http://www.mistymeadows.org/see-an-herbalist/
*This product has not been evaluated by the US Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always notify your physician of any herbal products/supplements you may be using internally.