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All times are provisional - if you don't see your name or don't have a time please contact us at email@example.com with the subject "Bike Oxford timing query"
Brought to you by the team behind the successful and well-regarded Bike Bath and Bike Chester events, Bike Oxford championed by Redrow Homes is a day of marked rides of 25, 50 and 80 miles, taking in the best scenery of Oxford and the surrounding countryside.
As an entrant you will benefit from:
2019 entry fees are £36 for the two long routes and £26 for the short route for adults. Under 16s are £15. There will be an online booking fee on all entries.
Our partner charity for 2019 is Helen and Douglas House. You can make a donation or set up a Just Giving fundraising page for them when you register.
Follow us on Facebook
The 80 mile route heads deep into the Chiltern Hills Area of Outstanding Natural Beauty, and features 3 significant climbs: the Col de Aston Hill, a longer climb with gentle alpine gradients; the Côte de Dudley Lane, a short but sharp climb with ramps of over 10%; and the Col de Pishill, another long but gradual climb. With just under 4,000 feet of climbing and two well-stocked feed stations, it's a perfect challenge for the more experienced rider.
The 50 mile route is rolling until you reach the Chilterns, allowing you to keep your speed up - especially when riding in a group. After the feed station in Lewknor, you dip into the Chilterns with Col de Aston Hill - at just under 3km long and with an average gradient of 4.4%, this climb is reminiscent of climbs on the continent due to its sweeping curves and gentle gradients. Coming down Watlington Hill, it's only 14 fast miles to the finish at the Rugby Club in Oxford. This route would be perfect for someone stepping up to longer rides for the first time.
The 25 mile route follows a gently rolling course over scenic terrain, which takes in tranquil Oxford villages such as Charlton-on-Otmoor and Horton-cum-Studley. With just over 1,000 feet of climbing this route would be ideal for someone looking to enter their first sportive, or for someone who wanted to introduce their partner or children to cycling.


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7th Sunday after Easter
We are all looking forward to the lazy days of Summer. One more week of school here and countless graduations have already been celebrated. Even when we work hard all through the summer there is just something about summer and everything we think we will get to enjoy that makes it so appealing. Vacations, naps, reading by the pool or at the beach. Peach cobblers. Kite flying. Homemade ice cream. Watermelon. Lots of swimming, fishing and other water sports. Time for family, friends and fellowship or as I call it SABBATH Time. And…above all… a less hectic schedule of activities.
This past Thursday was Ascension Day. The risen Christ has been taken up into the inner life of the Trinity. Jesus left his disciples. Luke's gospel said: "While he was blessing them, he withdrew from them and was carried up into heaven. And they worshiped him, and returned to Jerusalem with great joy; and they were continually in the temple blessing God."
In today's reading the writer of the gospel of John, captures the closing days of Jesus' life and ministry here on earth. In this chapter, Jesus prays for himself and for his disciples. Basically he prays for three things: he prays for their protection, their preservation and their perseverance.
Let's begin with Christ's prayer for his disciples' protection. After Christ's resurrection and ascension his disciples lived in a world in which it was dangerous to be one of his followers. You and I are so fortunate. We face no such persecution. Jesus knew that, when he was no longer with them, the hostility which fell on him was going to fall on his disciples. And it did. Almost without exception they were imprisoned, tortured and killed in terrible ways.
I want you to notice this. When Jesus prays for their protection, he doesn't pray for their safety. When we pray for protection, we pray that nothing painful or harmful will happen to us. Jesus knew better than that. He knew that we live in a world of pain. Some pain is unavoidable. Christ's disciples would experience pain because of their devotion to Him. So rather than pray that they will avoid pain, he prays for their UNITY.
There is strength in unity. When you have friends and family and fellow church members to whom you can turn in times of trouble you can bear almost any pain, any turmoil in your life. The church at it best provides that kind of support, that kind of oneness.
Parker Palmer, in his book, A Hidden Wholenes, reminds us that 'the journey we are on is too tough to be made solo, the path is too deeply hidden to be traveled without company, and the destination is too daunting to be achieved alone." He reminds us that all of us need places where we can be safe enough and courageous enough to face our brokenness and discover our wholeness. He calls them "circles of trust." He says, "We need more and more circles so that we can return to the world less divided and more connected to or own souls."
This is the protection that the church has always provided for the threatened souls – the knowledge that we are not alone. The knowledge that people are praying in our behalf.
Because of the love and fellowship, because of the brokenness we encounter in this world----there is a definite obligation for us …as followers of Christ… to uphold, to pull-together, to encourage, to comfort, to be there for another member of the community with comfort, cheer and love as we bind ourselves together in this community of Christ, known as the church. This morning we are celebrating those senior members of the church who are 65 or older. It is a tough time for the sandwich generation who are caught between the demands of raising their own children and taking care of their aging parents.
Maybe this idea of unity, togetherness, caring, upholding will be made clearer by the following story entitled: "Who Flew the Kite??
"Who Flew the Kite?"......"I did," said the sticks, "I did," said the cloth. "I did," said the boy. "No, I did," said the wind. "
But they all flew the kite together. If the sticks had broken, the tail caught in a tree, the fabric torn or the wind had lulled, the kite would have come down. Each had a part to play. The application is inescapable, each have a work to do. If the work of the Lord is to be a success, then all parts must be played by every member of the church, every member of the community. We have to work as a community in visiting, giving, preaching and countless other jobs to make the church and its work successful. We must all work together and each do what he or she can to help. It is a matter of teamwork. We need to synergize!
Secondly, he prayed for our preservation. That is, he prayed that none of us will be lost from the fellowship of believers. He prayed that none of us would ever slip away from our faith in God. The Psalmist put it this way: "For He shall give His angels charge over you, To keep you I all your ways. In their hands they shall bear you up, Lest you dash your foot against a stone." (Psalm 91)
As the Good Shepherd, Jesus took care of the flock entrusted to him. He allowed none to be lost (except Judas who had to be in fulfillment of scripture). Shepherds know that sheep are prone to stray. Good shepherds leave those sheep that are safe in the fold and go in search of the one that has gone astray. He doesn't let it perish. God will always be there for us, no matter how far we may stray.
Finally he prays for our perseverance. He prays that we will be steadfast in the faith. You can see why he prayed for those early believer's perseverance – the whole world depended on them. If they had not done their duty to witness to Christ and his resurrection, we would not have the faith we have today. This would be an entirely different world.
It is impossible to overstate the difference that the coming of Christ made in the world. Look at the barbaric behavior in so much of the non-Christian world today. Jesus taught us compassion and understanding and acceptance. He taught us mercy and forgiveness. He taught us to love our neighbor as he first loved us.
The future of the faith today depends on us just as surely as it depended on them.
Kites were first invented for the Chinese army, and they were used to send messages. The color of the kite – its shape, the patterns painted on the kite – were all secret coded messages. Someone would paint a secret message on the kite and then fly the kite up in the air so that solders in faraway camps would be able to see it and read the messages. This was how they sent out very important messages. NO RADIOS OR CELL PHONES BACK THEN.
The Bible say that we have the most important message on earth. It is the message that God loves us. We don't have to be afraid or sad. He wants our joy to be complete. How do we share this message with other people. We don't use kites. Instead we all work in different ministries throughout the week and come together every Sunday to celebrate and worship together. We tell others about God and our God journey. That is how we share the most important message in the world.
In other words we are being taken up into the very life of God through Christ righ now. Through baptism. Through the Eucharist. Through Confirmation and though our church activities. Through Him everyone and everything is being made new by being brought into a radically new relationship with God.
What will you do this week to spread God's love?
· Perhaps join us for Senior Citizen Sunday for lunch after the service.
· Perhaps work at or bring food for our Food Pantry.
· Perhaps start a new tradition – Sabbath Time – spending time with family, friends or church members talking about your God Journey.
Whatever it is we need to fly high and spread the gospel – even in an unusual way. As for me, I am going to fly this kite. Amen

subset: commoncrawl


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I've found some great gems to put a smile on all your faces. Forget the fact that it's Wednesday and laugh like you don't have a care in the world hehe…hope you enjoy them.
Cycling Dog
"I've really had it with my dog," said the first guy to his neighbor. "He'll chase anyone on a bicycle"
"Hmmm, that is a problem," said the neighbor. "What are you thinking of doing about it?"
"Guess the only answer is to confiscate his bike!"
Pedestrian and the cyclist
A pedestrian stepped off the curb and into the road without looking one day and promptly gets knocked flat by a passing cyclist.
"You were really lucky there," said the cyclist.
"What on earth are you talking about! That really hurt!" said the pedestrian, still on the pavement, rubbing his head.
"Well, usually I drive a bus!" the cyclist replied.
Jack and Jill
Jack and Jill have just climbed Le Alp de Huez, one of the steepest peaks in the Alps on their tandem.
"Phew, that was a tough climb" said Jack, leaning over, breathing hard. "That climb was so hard, and we were going so slow, I thought we were never going to make it."
"Yeah, good thing I kept the brakes on," said Jill, "or we'd have slid all the way back down!"
Marky Mark


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More information on this method is hard to come by, though I did find a sourdough forum with some discussion about it. It appears to be another ancient method of capturing yeast, possibly from or common in Japan.
Yeast water. Could it be that simple?
The link says 6-7 days in winter, so hopefully I'll be baking up a storm next week.


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To be a victim of crime because of who you are is completely unacceptable. That's the message from Cheshire police, who are encouraging anyone subjected to a hate crime to speak out and report it.
It comes during Hate Crime Awareness Week, which runs from Saturday 14 – 21 October and is focusing on hate crime linked to public transport and disability.
Officers across the county will be out an about during the week encouraging victims to speak out, advising on what support is available, and providing public transport links with hate crime support literature.
As an example, Warrington officers have been working extremely hard with the local council and Network Warrington to make their presence felt during the week. The week-long campaign will show solidarity against hate crime in the town, under the hashtag #OneTeamWarrington.
Hate crime is completely unacceptable - people should not have to live in fear of persecution and it will not be tolerated in our county.
Inspector David Gordon, the force's hate crime lead, said: "To be a victim of crime is never acceptable, but to be a victim of crime because of who you are is particularly hurtful. It is really important for us to educate people about the impact hate crime can have on the victim - why should anyone be in fear to use public transport because they might have abuse hurled at them? Partner agencies supporting disabled people tell us that they are often the target for abuse while travelling on public transport – these can be subtle things like passengers moving away from them or more direct abuse by calling them names.
"We treat hate crime seriously all year round, not just for one week, but Hate Crime Awareness Week gives the Constabulary an opportunity to highlight the effects this behaviour can have on the victim, and really drive home the message that we will not stand for hate crime in our communities. We want people to feel safe and feel they can go about their daily business, no matter who they are, without fear of violence or threat."
Police & Crime Commissioner for Cheshire, David Keane, said: "Hate crime is completely unacceptable - people should not have to live in fear of persecution and it will not be tolerated in our county. Hate Crime Awareness Week is a great opportunity for us to highlight the issue and raise awareness of the impact it can have on the victim and the local community.
"It is fundamental that victims have the confidence to speak out if they have been subjected to a hate crime. The Constabulary continues to invest in victim services, such as Cheshire Cares, as it is really important to me that victims get the full support that they are not only entitled to, but deserve."
Hate crime is a criminal offence committed against a person or property that is motivated in whole or in part by the offender's hostility towards someone based on a personal characteristic. This can include:
- Disability
- Faith/Belief
- Homophobia
- Racism
- Transphobia
Inspector Gordon added: "Officers will be out and about encouraging anyone suffering from this type of crime to come forward and report it - either to police or to one of our third party reporting centres – which are listed on our website.
"It is imperative that, should anyone fall victim to hate crime, they have the confidence to report it. I want members of the public to know that the Constabulary will do everything we can to support you. We will investigate the incident thoroughly and make sure that the perpetrator is made to face the consequences of their actions."
Hate crime can be reported to the police using 101, or in an emergency 999. However, if you don't feel comfortable talking to the police, you can report it online via True Vision (http://www.report-it.org.uk/home) or at a third party community reporting centre( https://www.cheshire.police.uk/advice-and-support/hate-crime/)


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Behaving differently
Les Posen is a presentation guru, that's when he's not doing his 'real' work as a psychologist. I was cruising his various web sites and blogs looking for references and ideas about the emotional aspect of presenting when I came across this description of treating a patient with a dog phobia:
Asked if what occurred in today's session was what they expected or if they surprised by today's session content (a question I often ask new patients), the patient said, "Yes!"Why? Because I thought it would be just talking… I didn't expect so much activity and learning!"
And this is my point. Behaviours can only be changed by behaving differently. Just talking about new behaviours will get you only so far, just like reading a self-help book.
Exactly. This is the point of disruptive facilitation – providing opportunities for participants in a workshop to behave differently, with each other and in relationship to their work. To simply provide information or to reproduce the circumstances they experience at work is a lost opportunity.Facilitation | Comment (1)
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The sage on the stage… « on
May 29, 2011
2:14 pm
[…] posting a couple of really interesting posts about education and play and interactivity. They are here and here. And a chap called Adrian Shegar commented…. Where to begin? First, where has this […]


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OAuth2 is a magical thing, it makes it *very* easy for users to login to your application without sharing their credentials with it. The actual authorisation of the user is handed over to the service they are authenticating against (e.g Facebook, Twitter, Salesforce) and you are given an 'access token' which which you can make requests to the service with. For more on OAuth, there is a good explainer here.
At the moment, I am working on an application that I hope will be useful for some of you. This application needs to authenticate to salesforce in order to use it's APIs.
The last time I did salesforce auth, I used the Login/Password/Token method via the SOAP API. This method works, but it's not ideal for a webapp. It's fairly clunky, requires my app to handle the actual credentials and usually needs a token. It has huge the potential to be insecure and is a bad user experience.
So after much looking around, trying, failing, goolging, etc I finally found something brilliant…. The Scribe library. It handles the actual OAuth bits, this allows my login code to be very, very tiny.
The next piece of the puzzle is what to do with the returned JSON, unfortunately the Scribe library struggles to parse it. In order to access the APIs I am using the Force.com WSC, which uses a 'ConnectorConfig' object to pass authentication details when it makes calls. So I needed a way to take the JSON returned from OAuth and return a 'ConnectorConfig' object that I can use with the WSC.
This was actually pretty straightforward, I simply serialize the JSON to an object using the Google GSON library and construct the 'ConnectorConfig' from the result.
Once I have a connector config, I can make API calls with the WSC and build the rest of my application. I hope that if someone is in the same boat as I was last week that this post helps them out.
Feel free to leave any comments below 🙂


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You might think you're already an expert on wrecking your life, but over the course of five weeks, we've been helping you take it to the next level! We've examined five excellent ways to totally ruin your life!
For some, this series has served as a precautionary tale, but for most of us, it has been about how we can travel the road to recovery. Throughout this series we've drawn on the journal of the wisest man ever to live: King Solomon.
Solomon's life can be summed up as "The Tale of 2 Lives."
In the first part of his life, he followed God. He was a successful leader, a wise leader, and he was the envy of other leaders and kings of his day.
In the second part of his life, he followed himself. He became his own god. In doing so, he wrecked his life, his marriages, his family, and his nation.
Pastor Mark Batterson is fond of saying that we make a few major decisions throughout our lives and then spend the rest of our lives managing those decisions. What is one pivotal decision you made in life, and what has its impact been? If you were baptized last weekend, share what led you to make that decision.
Have a volunteer read Ecclesiastes 12:1-8.
Here Solomon uses a lot of poetic language to say that before you get old, before your mind get fuzzy and your knees weak, don't let your life journal be full of regret and shame like mine was. Remember your Creator and live a better story while you're still young.
When is one time when you decided to live a better story?
In the Old Testament, we read a lot about people who built altars to God as a way to remember what He had done in their lives. What is one thing you could do each day—in addition to prayer and Bible study—that would be a way of remembering God?
The word "remember" here means more than recalling facts or thinking about God, to "remember" God is to obey Him. We obey God because He is God, because he is so much bigger and greater than we are, but we also obey God because—as we've seen throughout this series—our lives are better when we obey Him, when we let God be God. When we try to be God like Solomon did, we wreck our lives.
How much does a desire to obey God impact your daily decisions?
Have a volunteer read Ecclesiastes 12:9-14.
Solomon made many observations about life in Ecclesiastes. He noted the joys of life and the tragedies. He pointed out the futility of human pursuits as an end in themselves. Pleasure, wealth, sexuality, work, and all other human activities are meaningless apart from pursuing God.
In these closing verses, Solomon writes his conclusion, he gives his bottom line. The goal of life is to fear God and keep His commands. And these commands are inseparable.
In Ecclesiastes 12:13, the command to fear God is elevated to the supreme principle of life. Fearing God doesn't mean walking around scared that God will harm us if we displease Him. Fearing God is the attitude of a follower of Jesus who recognizes the truth of who God is and gives Him the honor He deserves by obeying His commands. Nothing dishonors God more than when we willfully disregard what He has asked of us.
This level of obedience is the example that Jesus set for us. By leaving heaven and coming to earth to be a sacrifice for us, Jesus demonstrated that obedience is rooted in love for God and worship of Him. When we obey God, we're following Jesus' example.
If you know God but don't obey Him, what does that say about the way you view God and your relationship with Him?
Have a volunteer read Philippians 2:1-8
Here Paul, the man who started many of the earliest churches, reminds us that Jesus is the ultimate example of humility and obedience. That Jesus, even though He is God, he submitted himself to the will of God the Father, and humbled himself by becoming a human—setting aside all of the rights and privileges that come with being God—and sacrificing His life to heal the broken relationship between God and people.
What do you think it was like for Jesus to leave heaven and become human? What did He give up in doing so?
What would our lives look like if obeying God were our a primary focus rather than a secondary concern?
What is one change you plan to make as a result of this message? How can this group help you make it?
At the beginning of his message, Gene shared the importance of remaining humble, gentle, unified, and peaceful as followers of Jesus, in spite of any differences we may have or frustrations we may feel as a result of the recent election. (Ephesians 4:2-3) He also talked about the importance of praying for those who are in power.
Spend a few minutes now praying for God to bring unity to our country and—even more importantly—to the Church. Ask God to heal racial, political, and socio-economic divides. Also ask that He would be with President-elect Trump, that God would give him wisdom and discernment and that He would draw the new president into a close relationship with Jesus.


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April 2011
By John Greshman and Jonathan Morduch
Credit is Not a Right
The notion of "credit as a human right" flows from the argument that if we are concerned with universal access to food, shelter, and health, then we must be committed to providing access to the tools that are most likely to deliver those basic elements of life. For the sake of argument (and there is, of course, argument), we will follow Article 25(1) of the Universal Declara- tion of Human Rights, adopted by the United Nations in December 1948, and begin with the idea that access to food, shelter, and health constitute basic human rights. Yunus can then be interpreted as saying: access to credit is so powerful in reducing poverty, that access to credit should be a right itself.


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FRP Cookbook University offers you the opportunity to learn all about the aspects of
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WordPress Allowing Plugins With Known Vulnerabilities To Return To The Plugin Directory
Two weeks ago we discussed the need for fixes for vulnerabilities in WordPress plugins to tested, using an example of a plugin that had a vulnerability that was disclosed in 2012 that had not actually been fixed. That plugin has now been removed from the Plugin Directory due to our reporting to the people running it that the issue remained and that there was another security vulnerability was in the plugin. While WordPress badly needs to finally start notifying when a website already has a plugin with known vulnerabilities installed, stopping others from adding the plugins while they know it to be insecure is a lot better than nothing. But a couple of recent vulnerabilities we reviewed show that WordPress is allowing plugins that have been removed from the Plugin Directory to return without the vulnerabilities being fixed.
The first case involves the SP Project & Document Manager plugin, which was found by Michael Helwig to have a several security vulnerabilities. The advisory indicated that WordPress security team had been aware of the vulnerabilities and that the vulnerabilities had been fixed in version 220.127.116.11. When we went to test out the vulnerabilities to add them to our service we found that what we considered to be the most serious vulnerability had not been fixed as of the then current version, 126.96.36.199. That vulnerability allowed anyone who was at least a subscriber level user the ability to upload any kind of file, so for example they could upload a .php file and execute code on the website through that.
This vulnerability is quite easy test for, all you have to do is:
- Installed and activate the plugin.
- Create a new post with the [sp-client-document-manager] in it.
- Visit the new post (preferably while log in as subscriber level user).
- Attempt to upload .php file.
After doing that you would see the file has been successfully uploaded.:
So we have hard time understanding how it was the WordPress folks could have missed it that it had not actually been fixed.
The second case involves a persistent cross-site scripting (XSS) vulnerability in the DW Question & Answer plugin, which was discovered by Rahul Pratap Singh. The advisory indicated that WordPress security team had removed the plugin several days before a new version was released, 184.108.40.206, that patched the vulnerability. When we went to test out the vulnerability to add it to our service we found that the vulnerability had not been fixed as of the then current version, 126.96.36.199.
In this case it would have been more complicated for the WordPress security team to check if the vulnerability had been fixed since the proof of concept provided with advisory was not very good. But looking at the changes made in version 18.104.22.168 should had given them pause that it probably had not been fixed, since we don't see anything that looks like it should had fixed the claimed issue.
WPScan Vulnerability Database Fails As Well
In these both of these cases you had the plugin's developer, the discoverer of the vulnerability, and the WordPress people all aware of a vulnerability, but it still remained in the plugin. If you used our service you would have been warned as soon as we had reviewed the vulnerabilities and we also made sure that vulnerabilities actually got fixed, but what about similar services? Last week we reviewed one plugin and found that it didn't warn about these vulnerabilities or any of from the last month. But what about if used one of the plugins that gets it data from the WPScan Vulnerability Database? You would have been out of luck as well, in both cases they improperly list the vulnerabilities as been fixed in earlier versions:


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Rating: NNN
On Groove Armada's sixth album, the UK dance duo - whose Goodbye Country (Hello Nightclub) album you might have bought back in 2001 when you were digging St. Germain and Chill Lounge Mix 846 - embrace the darker side of the 80s.
A dozen years along, Tom Findlay and Andy Cato say hello to Soft Cell and Human League and wave goodbye to the acid jazz and disco house you've come to expect from them. They also recruit Roxy Music's Bryan Ferry for the strong, low-tempo, echoey Shameless.
Much of the other vocal work is done by SaintSaviour, aka Becky Jones, an unsigned upstart who helped write album highlight Paper Romance. That pulsating, danceable track makes up for the tedious rock-bottom rock-out Look Me In The Eye Sister.
Top track: Paper Romance


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Design Inspiration - Darius Rucker's home/
Who knew Hootie's house was so beautiful?! Former front man Darius Rucker, of Hootie and the Blowfish, recently had his family's home featured on Domaine.
Located in Charleston, the Rucker's home encompasses a relaxed, ethnic chic vibe, which I love!
Their Interior designer, Angie Hranowsky, used a color palette of soft neutrals punctuated with shades of coral and fuschia. Just right up my ally! The walls were kept white to showcase all of their beautiful art and furniture. For a more interesting look, Hranowsky used a mix of both vintage and contemporary pieces.
My favorite rooms are the master, the girls' bedroom, and the back porch. Which ones are yours?


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Green Aventurine Copper Whiskers
Green Aventurine Copper Whiskers
Wearable art. The cat offers us an elegant symbolic reminder to just "be." Their whiskers are so sensitive, which enables them to find their way through even the narrowest of cracks including a broken heart. This necklace can be a reminder to strut your independence and self-confidence. You're purrrfect just the way you are! Electroformed 30+ hours
Green aventurine kitty head with copper whiskers outlined in copper Available on 20" adjustable copper chain.
sold out


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Welcome to the Manufacturing Industry Blog
Did you know that the Manufacturing Industry is one of Cisco's biggest sectors served, greater than 10% of overall revenues? You probably know that Cisco has historically served the Enterprise IT and Network buying centers of most manufacturing companies around the globe, but did you know that Cisco has the same business magnitude as Rockwell Automation, Emerson Process Management and Honeywell Process Systems within the manufacturing industry?
That's because over the past decade we've pushed the relevance of Cisco well beyond the concerns of the networking engineer and are now leading the dialogue, solutions and innovations for manufacturers' lines of business—crossing the entire value chain and ecosystems that compose a manufacturing enterprise. With a complement of collaboration, virtualization and video service architectures that we provide over the network, Cisco has proven to be a trusted partner for manufacturers, transforming their businesses and creating long-term competitive advantage through new models for customer growth, product and business innovation, agility and operational excellence.
Welcome to Cisco's online presence for the Manufacturing industry,
one of Cisco's largest vertical business segments.
So what can you expect from this blog? Who are the people contributing, and what are their backgrounds? What are Cisco's views and opinions about the manufacturing Industry? Why would you be interested?
We want you to be part of the dialogue. Cisco has gained increased influence with manufacturers not only in terms of technical guidance, but also in terms of business advice and thought leadership..The goal of this blog is to share and broaden that perspective. Read the blogs, watch the videos and give us your comments and opinions. We welcome your viewpoint and constructive feedback.
Alongside my production-oriented industrial expertise (I myself came to Cisco with lengthy industrial experience with companies such as GE) , I include a team of Cisco expert contributors to this Manufacturing Industry blog: Kevin Davenport, Paul Didier, Peter Granger, Mark Wylie and Andrew Lach. We welcome you to join us in this dialogue on the future of Manufacturing.
In an effort to keep conversations fresh, Cisco Blogs closes comments after 60 days. Please visit the Cisco Blogs hub page for the latest content.
2 Comments
Thanks for sharing valuable information regarding Cisco's solutions for the Manufacturing Industry, one of Cisco's biggest sectors.


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Through the world's most expensive looking glass….
I know these have been going around for a couple of weeks now, but if you have yet to see the stunning photographs taken by the Hubble telescope, you have to check them out. Earlier this month NASA revealed just what their piece of machinery was capable of and I have to say, it's almost worth the billion dollars they dropped upgrading the old one (recession, what?). The quality is incredible and as it turns out, space is just as breathtaking as they make it out to be in the movies. And way more colorful than the black abyss we all imagine it to be.


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Topic : Mla style for research papers and essays.
Author : Jasmine Iverson.
Published : Fri, Dec 14 2018 :6 AM.
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RPS All City Music Festival is March 19
Coming from a background in athletics, I think of the All-City Music Festival as sort of an all-star game for the Rockford Public Schools music departments. It features all four of our high schools performing together at the same time, and it really is one of the top events of the year for RPS music. The All City Music Festival will take place at Coronado next Wednesday, March 19, starting at 7 p.m. During the performance, you'll see the bands, orchestras and choirs from Guilford, Auburn, Jefferson and East on the stage together. It's such a...read more
Advice to prospective CAPA students: 'Put yourself out there'
Put yourself out there. Don't be nervous. Don't second guess yourself. Don't ever think that you shouldn't audition, just because there's a chance that you won't get in. That's solid advice from people who know. They've been through the audition process for the RPS Creative and Performing Arts program at Auburn High School. Auburn student Ben Bear produced a video earlier this year that perfectly illustrates the CAPA program at Auburn: See it here. A link to that video appeared in an Illinois Association for Gifted Children email newsletter....read more
RPS instrument petting zoo to build on momentum in music programs
Rockford Public Schools' instrument petting zoo will go on as scheduled Wednesday through Friday at Riverfront Museum Park. (The first two days were cancelled because of weather-related school closings. They will be rescheduled.) The zoo is for fifth graders; it is designed to let them touch, listen and play with instruments. The Register Star's Corina Curry did a great job describing the event, in which 2,000 students are expected to pass through the doors of the museum park. They will see how a bow feels in their hand. They...read more
Rock musician to Lincoln students: 'This is where it starts'
Before Bun E. Carlos was the drummer for rock band Cheap Trick, recording platinum records and touring the world, he was Brad Carlson, a middle schooler at Lincoln Middle School from 1963-1966. Carlos spoke with Lincoln sixth, seventh and eighth graders in band, orchestra and glee choir today about what it takes to have a music career. Some students had heard of Cheap Trick – the band that made it big in the '70s and '80s with songs like "I Want You to Want Me," "Surrender," "Dream Police" and "The Flame." The band also did the theme for "The...read more


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Some Key Principles of a Whole Language Perspective on Learning and Teaching
1. Authentic language and literacy experiences are central throughout the curriculum.
That means when students talk, read, and write, they do so for some communicative function. They talk, read, and write to inform or to persuade or to wonder or to thank or to entertain, but not just to do lessons in talking or reading or writing. In whole language classrooms, teachers avoid assigning stilted texts or severely edited and excerpted materials characteristic of basal readers. Instead, children read real literature--whole books and texts that appeal to them. Whole language teachers also avoid asking children to fill in the blanks of workbooks, to merely copy what others have written, or to write on such topics as "The day I was a pencil." Instead, children are invited to write from personal experiences and to draw upon their experiences with literature to write poetry, fiction, memoir, and other kinds of literature; and to write to other audiences outside the classroom: pen pals, legislators, newspaper editors, environmental organizations, and other audiences they genuinely want to address for their own purposes.
2. Skills are taught in the context of children's interests, needs, and uses.
Students are not asked to deal with bits and pieces of language in isolation; whole texts in functional contexts provide the impetus for studying parts and pieces of language as needed (whole-to-part and back to whole, not part-to-whole). For example, students are taught to use punctuation when they want to make their writing clearer and more readable, not in isolated lessons on punctuation marks. Children are taught phonics through writing and reading. Teachers help young children write letters to represent the sounds in words; call attention to interesting sound elements like alliteration and rhyme in texts they have read together, and help children use phonic cues along with prior knowledge and context to identify words as they are reading.
3. Learning is transactional; meaning is actively constructed by the learner.
This principle reflects the work of researchers and educators like Jean Piaget, John Dewey, and Lev Vygotsky. What this means in practice is, for example, that children discuss books rather than answer pre-set questions. In the give-and-take of genuine discussion, children try out their interpretations of what they've read, listen to others' interpretations (including the teacher's), and thus, develop a richer under standing of the text. In other areas, too, the curriculum is planned so that students actively construct meaning. For instance, they do their own science experiments rather than simply read about the results of others' experiments. They may also experiment with social roles in the classroom by developing a classroom governmental structure or by enacting conflicts such as those between environmentalists and developers who promise to enhance the economic base of the community. Such activity encourages students to be engaged in their learning.
4. Teachers play various nontraditional roles in whole language classrooms.
In addition to directly teaching information, they often share their knowledge while collaborating with students on projects: doing experiments to determine effects of acid rain, writing a skit on the post-Civil War era, researching the lives of the Native Americans who once lived where their school now stands, and so forth. Frequently, they lead students in brainstorming, sharing, and extending what they know. They facilitate learning by fostering a community of learners in which all members of the classroom community share what they knew and help each other solve problems. They support learning by creating an environment in which students can take the risks necessary for significant learning, however imperfect the students' efforts may be by adult standards. And one of the most important roles of the teacher is to model or demonstrate for the students. The best whole language teachers are themselves enthusiastic readers, writers, and learners who share that enthusiasm with their students. By being eager learners themselves, whole language teachers demonstrate for their students what it means to be a lifelong reader, writer, and learner.
5. Teachers and students are all learners, risk-takers, and decision makers.
In whole language classrooms, teachers and students often collaborate in making curricular decisions. Teachers too take risks, trying new materials (e.g., trade books), new ways of organizing the curriculum (e.g., reading and writing workshops, theme study), and perhaps most important of all, new ways of helping students learn and new ways of responding to students' efforts. By observing their students, teachers learn what kinds of assistance the students need and how they might modify their own teaching accordingly. And sooner or later, whole language teachers develop new ways of assessing students' learning and development, and of evaluating their own teaching as well.
6. Choice is crucial in whole language classrooms.
As risk-takers and decision-makers themselves, students make many choices about their own learning, within parameters established by the teacher. Choices may be broad or relatively narrow. For example, during "choice" time, students may be free to choose any activity they might nominally do in the classroom: read a self-chosen book, write whatever they want, carry out science experiments, work with math manipulatives, play in the "home" center, go to the library to find material on a particular topic, and so on. Or the teacher may set aside a reading/writing time during which students are free to read or write anything they want, but not to do anything else. Or teacher and students may meet in small groups to discuss literature the students have chosen from among that provided by the teacher. As the culmination of a unit of study, the teacher may expect every student to work on some project that will demonstrate understanding of what the class has been studying, yet the teacher may offer students several alternatives--including the option to design their own project. The teacher and students may together brainstorm possible topics for study; in a significant sense, they are negotiating the curriculum. Or, the teacher may determine a broad topic (e.g., the future) and guide students in brainstorming subtopics and finally in deciding upon a specific topic they would like to pursue individually or in a small group. In whole language classrooms, students frequently have the opportunity to choose an activity that has meaning for them, and then to determine when, where, and with whom they will carry out that activity. Such choice encourages students to take ownership of their work and responsibility for it.
7. Students are treated as capable and developing, not as incapable and deficient.
Whole language teachers resist imposing arbitrary standards and timetables on children. They know from experience that the testing undertaken by school psychologists often finds weaknesses that scarcely exist, if at all, when a child is engaged in authentic learning activities rather than the artificial kinds of activities encountered in the tests. They know that standardized academic tests are too limited to reveal children's actual accomplishments and growth. And they know that it is unreasonable to expect children to develop in the same ways or to learn exactly the same things at the same time. Therefore, whole language teachers do not give students repeated batteries of tests to determine deficiencies in isolated skills, nor do they constantly try to ferret out and criticize their students' weaknesses. Rather, they notice and praise children's strengths and their developing competence as learners and literate individuals. With inexperienced readers and writers, for example, they appreciate and respond positively to children's increasingly sophisticated control of reading and writing as communicative processes. In whole language classrooms, all students are treated as capable and developing, including those with limited proficiency in English, those considered "at-risk," and those labeled as having learning disabilities and "special needs."
Thus, while virtually all students flourish in a whole language environment, it should not be surprising that the students who seem to grow most phenomenally are those traditionally considered deficient or likely not to succeed.
8. Assessment is continuous, intertwined with learning and teaching.
In whole language classrooms, assessment relies heavily on the teacher's daily observations. When observations are recorded frequently, they provide powerful documentation of students' growth and accomplishments. Student self-evaluation is also crucial in whole language classrooms. Major ongoing sources of information about students' growth include portfolios containing periodic samples of students' writing, reading, and other work; records of conferences and interviews; inventories and questionnaires; dialogue journals and learning logs. Such records preserve data for both teacher evaluation and student self-evaluation. Whole language teachers know that, taken together, several such means are far more valid as indicators of student progress than standardized tests.
Atwell, N. (1987/1998). In the middle: Writing, reading, and learning with adolescents. Portsmouth, NH: Heinemann.
Avery, C. (1993). And with a light touch. Portsmouth, NH: Heinemann.
Edelsky, C., Altwerger, B., & Flores, B. (1991). Whole language. What's the difference? Portsmouth, NH: Heinemann.
Fisher, B. (1998). Joyful learning: A whole language kindergarten (2nd edition). Portsmouth, NH: Heinemann.
Fraser, J., & Skolnick, D. (1996). On their way: Celebrating second graders as they read and write. Portsmouth, NH: Heinemann.
Goodman, K., Bird, L. B., & Goodman, Y. (1991). The whole language catalog. Santa Rosa, CA: American School Publishers.
Hindley, J. (1996). In the company of children. York, ME: Stenhouse.
Newman, J., & Church, S. (1990). Myths of whole language. The Reading Teacher, 44, pp. 20-26.
Pace, G. (1991). When teachers use literature for literacy instruction: Ways that constrain, ways that free. Language Arts, 68, pp.12-25.
Sumara, D., & Walker, L. (1991). The teacher's role in whole language. Language Arts, 68, pp. 276-285.
Weaver (1991) Understanding whole language Portsmouth, NH: Heinemann.
©CELT, 1991. Revised, 1998. A project sponsored by the Center for the Expansion of Language and Thinking (CELT), c/o CED, 325 E. Southern, Tempe, AZ 85282. CELT Crisis Hotline: 602-929-0929. This statement may be photocopied for distribution.


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7:30 - 10:00pm Learn the basic techniques of core shamanism as you journey to meet your Spirit Guides and Power Animals. Deepen your shamanic practice through drumming, chanting, and movement at our monthly Shamanic Circle.
Please bring a drum or a rattle, a pen & notepad, and a bandanna. You may want to bring a pillow, blanket to use when we journey.
Suggested donation: $20 Please contact Linda for additional information.


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My Month of Horrors is almost done and I thought this might be the perfect time to lighten the mood a bit before the final two scariest monsters….
I apologize in advance.
(Poor guy, he was only trying to sing…)
30 Tuesday Oct 2012
My Month of Horrors is almost done and I thought this might be the perfect time to lighten the mood a bit before the final two scariest monsters….
I apologize in advance.
(Poor guy, he was only trying to sing…)
30 Tuesday Oct 2012
cinematography, el laberinto del fauno, film, halloween, horror, monsters, Pan's Labyrinth, scary films, Spanish horror films, The Orphanage, The Pale Man, Top 5
I had really hard time choosing Monster number three, so I thought why not make this an ode for two Spanish-language movies: Guillermo Del Toro's Pan's Labyrinth (El laberinto del fauno) and Juan Antonio Bayona's The Orphanage (El orfanato), both brilliant films. The Orphanage is a genuine horror film, and Pan's Labyrinth, though scary, is more of an allegorical dark fantasy.
Pan's Labyrinth (2006) is one of my all-time favorite films. The story is told from the point of view of a young girl during the aftermath of the Spanish civil war, weaving together fantasy with the brutality of war. The fantastical elements in the film are not polished and pretty; even the fairies are almost frightening and insect-like. At the same time the "real world" with its very real violence is in many aspects much more frightening than the fantastical creatures ever can be.
The Pale Man appears in the film for a short time only, in a sequence set in an underground cellar, but he is one of those creatures that will not be easily forgotten once you've seen him. The design of the Pale Man is unique with his hands for eyes anatomy, and I also love how the film builds the tension in the scene: We see him just sitting perfectly still by a table with the disturbing knowledge that he might soon move.
Though the Pale Man inhabits a world of fantasy and fairy tale looking like a monster, the film's parallel world of 'reality' and adulthood is a much scarier place with its clean-shaven military monsters:
The second film I wanted to mention (and Monster #2.5!) is The Orphanage (2006). It's an amazing horror film and I don't think I have seen anything this well done in the horror genre for a long time. The Orphanage is all about mood, atmosphere, mystery and suspense – not about jump scares or violence. One of the most frightening elements in the story is the character I call the Bag Head Boy (though he does have a name too, Tomas) – who to be fair, is not really a monster in the traditional sense.
There is something really frightening in not seeing a person's face which makes the imagination fill in the blanks, creating the best experience of horror – fear of that which we can't see or yet understand.
If I had to recommend one film for this Halloween, The Orphanage would definitely be it. It's masterfully written, beautifully filmed, and enjoyable for those who are not huge horror fans (no blood and guts in this one). The horror of The Orphanage is subtle and psychological and does not rely on cheap scares, making it a solid classic.
Scary Score for Pan's Labyrinth: 6/10
Scary Score for The Orphanage: 9/10
Two more scary monsters to go and Halloween is here in a few days… yikes!
26 Friday Oct 2012
5K challenge, autumn, couch to 5K, exercise, fitness, memories, memories of rain, nature, outdoors, rain, running in the rain, singing in the rain, weather
I know. I'm late with beginning week 8. I have been trying to finish two short stories this week and put all my energy in to writing. That's my excuse. Anyway, the plan for the week looks like this:
3 runs:
5 min warm up, 25 min run, 5 min cool down
Last week was a rainy one. I ran in pouring rain, soaked, my feet encapsulated in wet sponges formerly known as my running shoes. It wasn't too bad though – I don't actually mind being out in the rain. A little rain never hurt anyone (except the furballs from Gremlins – 80's reference anyone?).
I have such good memories of rain: Reading comic books in the attic and listening to the drumming sound of the raindrops on the roof; swimming in a lake during a thunderstorm (dangerous, I know); and seeking shelter with my dad and brother during a bicycle trip. We all squeezed into a tiny maitolaituri, a little wooden roadside shelter built for collecting milk canisters from dairy farms in the mid 1950's, waiting for the storm to pass. If it hadn't suddenly rained on that day, I wouldn't have this wonderful memory of sitting there, thinking that my dad must be a genius for coming up with such a good shelter (I was maybe eight, and very impressed). And if it hadn't rained last week, I would have probably quickly forgotten all about my last week's runs too. Now, due to the downpour, they're soundly stored in the "extreme sports" section in my cerebral cortex, all thanks to the rain. It's like magic!
19 Friday Oct 2012
Cronenberg, halloween, horror, humanity, metamorphosis, metamorphosis cinema, monsters, scary films, teleportation, The Fly
I have been told numerous times that if I were born a man, I'd be Jeff Goldblum. So I guess it is understandable why a movie where Jeff Goldblum's skin, teeth and fingers fall off has convinced me of two things; 1) I should never build a teleportation device (dammit! just what I wanted to do!), and 2) I should never go inside one. In fact, it might be best for me to avoid all egg-shaped devices altogether, including suspiciously shaped rice cookers and certain espresso machines. And kill flies.
Must kill flies…
David Cronenberg's The Fly (1986) tells the story of a young scientist Seth Brundle (Goldblum) who accidentally fuses his genetic material together with a common housefly, the result being the Fly – a horrific half man, half fly. A Brundlefly, as he calls it.
The horror of the Fly comes from the graphic transformation and the physical and mental pain it induces on Seth's character. The metamorphosis into a revolting insect, though very kafkaesque, makes us wonder where man ends and beast begins – and how thin that line can be.
At first the mutation seems to have an almost positive effect on Seth, causing increased strength, stamina, sexual drive, and heightened senses. But as the change advances, he begins to lose some of his more human traits such as his ability to speak, sense of empathy, and ability to think logically.
Seth's mental and physical deterioration into the Fly is a disturbing, frightening and emotionally demanding journey to watch. By combining what we view as the 'highest life-form' (humans) with the very lowest (an insect), the film takes the idea of metamorphosis into a terrible and grotesque end. And it teaches a valuable lesson too, especially for eccentric scientists: If you are planning to teleport yourself, please do yourself a favor and use insect repellent in the pod before you press go.
Overall film scary score 7/10
Okay, so that's it for monster number 4, hope you enjoyed it and like the film – three more to go before Halloween!
15 Monday Oct 2012
5K challenge, 5K race, couch to 5K, fitness, health, running, running in winter, running shoes, training plan
Last week's 20min runs felt surprisingly easy and I'm really looking forward to this week's longer run. It's amazing to think that a 20 min run can actually feel short when just a few weeks ago 5 minutes felt like it would never end!
Now I have even found myself planning for a race in early 2013 – after March perhaps? I don't really mind the cold and snow for running but the winter just doesn't feel like the right time for a race. I have also noticed that my running shoes have started to feel quite chilly (the wind is blowing right through them because of the ventilation and it feels almost like I'm not wearing shoes at all) so I'll have to see how long I can even run in them. My current running shoes are very thin and lightweight, close to "barefoot running" (Puma Faas 250) but I might need something a bit sturdier and waterproof for the winter.
This is my training plan for the week:
Run 1:
5 min warm up, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min cool down
Run 2:
5 min warm up, 10 min run, 3 min walk, 10 min run, 5 min cool down
Run 3:
5 min warm up, 25 min run, 5 min cool down
I'm off to my run #1 of the week! Toodle-pip!
14 Sunday Oct 2012
Posted Inspiring!in
cancer, day for failure, English, Finnish, language fail, learning of failure, sharing failures, spelling, surviving grief and sadness, Swedish
I have failed. Now I've said it.
Today's world is the world of success stories. Whenever there's a job application, there's a narrative of success. Education, work experience, achievements. Sometimes I wish someone would ask about the failures. These are the things I learned the most from and that have changed me the most. Failure can feel like an overwhelming burden to carry alone and that is why I think the idea behind the first International Day for Failure that was held yesterday on Oct 13, is a brilliant one.
"Supporters behind the campaign include the Chairman of Nokia and Shell Jorma Ollila , Minister of Economic Affairs Jyri Häkämies, the man behind the success of Angry Birds, Rovio's Peter Vesterbacka and Finnish Innovation Fund." -pr.newswire.com
I noticed that a lot of people are participating by sharing their stories of failure. It really is scary to do since the biggest thing about failure is often what others think. For example, it is often not the fear of financial failure itself that frightens us, but what others might think about it. Loosing opportunities in the future because of past failures. Or trying something stupid, and being typecast as a fool for life. Taking a risk, and falling flat on our faces.
So, with that risk in mind, here are some of my stories of failure, big and small:
1. I still haven't finished my Master's thesis. Writing this down as a failure makes me determined and make it a victory instead of a failure. I loved working on it, attended the final seminars in 2007-2008, submitted my papers and had completed 60% of the work, and then…
2. I let grief take over my life. This, though probably my biggest failure, is also my biggest victory. I survived and can laugh again. Mourning is the hardest thing I have ever gone through, but I can say I am a stronger person today because of it. I regret being paralyzed by grief and dropping everything in my life. At the same time though, I can understand how others deal with cancer in the family and how grief is a path that everyone just has to travel through – there really is no right way, and every way is equally hard. It is the living afterwards that is the real challenge, not isolating yourself and trusting that there still is life ahead.
3. Ah, language failures (I could write a book about these). Language is very important to me, and I have tons of little failures. When I lived in Sweden, I had to do a course assignment with a girl from Skåne. Since Swedish is not my native language, I found it really hard to understand anything she said (the Skåne dialect is really heavy, closer to Danish) and after a while, I just started saying 'yes' to everything. She probably thought I was an idiot, which I indeed was. After moving to Toronto, I still can't spell my own name in English and get scared every time someone asks me to do it (not because I don't know how to write my name, but because spelling is something I just am not used to – in Finnish one sound equals one letter, which means you really don't need to spell words out loud beyond first grade, not even when learning a new language). Once during an important call at work, a Very Important Person on the line didn't hear me. He asked me to spell my name over and over again and I said, multiple times, that my last name starts with an -f as in pharaoh (Faarao in Finnish) – FFFFFF!. I just can't do the 'M as in monkey, Z as in zebra'-thing. A as in albino, B an in bullet, C as in carnivore, D as in devil (this is how my brain does it!). F as in FAIL.
I also struggle to remember my own phone number and have had minor fails regarding this so many times. Dates too escape my memory, especially when asked 'for identity verification purposes'. I'm known to forget even my birthday and age. This happened just yesterday when I called to activate my credit card:
VISA representative: Ma'am, I'm going to ask you some questions for identity verification purposes. Is that okay?
Mari: Yes, go ahead. (She's going to ask for my date of birth. Remember your birthday rememberyourbirthday rememberyourbirthday…)
VISA Rep: How old are you?
Mari: What?? How old? (*Panic* Oh my god, how old am I? My god, she'll think I am not myself. I can't be me and not know my age! It doesn't make any sense! Go on, say something at least) I… I DON'T KNOW!!
VISA rep: You don't know?
Mari: NO! I do! Wait. (2012minus1982equals30) I'm thirty! (survived! but oh no, when was I born? And where?)
Also, I am working on projects now that might result in failure, and this frightens me so much that sometimes I fail in trying, if that makes sense. I have also got rejections for my writing, which is disappointing every time, but that is just a part of trying.
Sharing failure feels quite strange but good. After all, it's not all that serious – only life.
-Mari (M (as in Mastodon) A (as in Algebra) R (as in Revenge) I (as in Indonesia))
13 Saturday Oct 2012
Posted Healthin
On Tuesday morning there was a knock on my door. It was Rudolph, asking to get his nose back.
The winter is coming, indeed, and with it the outbreaks of the common cold. When the weather is getting colder, our immune systems need to work much harder to keep viruses at bay, making the changing of the seasons the perfect time for them to strike. (But the empire will strike back!). I thought I'd share my (boring) tips on how to stop the common cold in its tracks:
If you have minor symptoms like chills or a leaky nose, take them seriously. Learn to listen to your body. I used to often neglect the first symptoms of getting sick because that is when I would still feel semi-good: it's really easy to think 'oh this will pass on its own'. Unfortunately the cold causing virus is no Balrog: Unless you take it easy, it shall pass, leaving our inner Gandalfs (and Frodos) ran over.
The next step is to take supplements. If you don't have them handy, it's worth the trek to the closest pharmacy. What you'll need are Vitamin C, Echinacea, and Vitamin D. Since vitamin C is water-soluble, temporarily taking excess amounts is okay. I take a lot of vitamin C every few hours and usually at least 3 times more than it says on the label.
Echinacea is a flowering plant used for boosting the immune system. If you haven't been taking it on a regular basis, you can easily double the dose recommended on the package. And finally, take vitamin D (which we get too little of anyway, especially during wintertime!), preferably with food. Make sure you drink plenty of fluids, and top it up with a cup of warm tea, sweetened with honey. Then if you can, hit the sack.
(I usually take ibuprofen or something similar to help me get some sleep. It's easy to forget that taking medication doesn't really make us healthy – it just makes us feel better – so instead of masking your symptoms, it's still worth it to use these more natural tips to really fight the cold before it gets hold. I usually take medicine to help me rest but always try to remind myself that although it makes me feel better, I'm not any healthier in a real sense)
Our bodies work hard during sleep, and so in order for your immune system do its job effectively, try to get some sleep. A little nap is better than nothing. If you don't rest now, it will be pretty much guaranteed that you'll be too sick to do anything tomorrow (a mistake I have done so so many times). If you can, invest in today and have a day off.
The next day, if you are feeling better, it's important to treat it as though you were sick: No exercise, dress extra warmly and take it easy. Keep taking your supplements and drink plenty of water and tea. Other useful tips are to use a neti pot (those elephant-shaped little pots used to rinse the nasal passage) and salt water gargle.
In 9 cases out of 10, if I go through this routine during the first two days of sickness, I'm able to pass the cold before it even properly begins. This time, instead of being sick for a week, I managed to feel healthy the next day and on Thursday I even completed my second 20 min run of this week's training, feeling perfectly healthy. Anyway, I hope these basic little tips are helpful (especially trying echinacea if you're not yet familiar with it).
Happy cold-free weekend!
09 Tuesday Oct 2012
5K challenge, canadian thanksgiving, couch to 5K, exercise, fitness, health, healthy-living, running, training plan, Week 6
First, Happy (Canadian) Thanksgiving!
Today is Thanksgiving Monday here in Canada, and I'm starting Week 6 already. So far my runs have alternated short runs with walking. This week however, it's time to level up with longer runs and kick it up a notch.
The runs for Week 6 are:
Run 1:
5 min warm up, 8 min run, 5 min walk, 8 min run, 5 min cool down – (completed)
Runs 2 & 3:
5 min warm up, 20 min run, 5 min cool down
When I started training six weeks ago, I was feeling really out of shape. Looking back, I was doing longer runs a few years ago so I should be okay with the 20 min runs, though they do sound a bit scary. The key is to try to remember to run with a slow and steady pace. I usually tend to pick up speed, especially if I have to run in front of people (it's the my-god-they-can't-see-me-go-slow!-syndrome) or if I'm going downhill. Warp speed is nice, but well, going slow would definitely help for the longer runs. I'm confident I'll survive.
07 Sunday Oct 2012
Posted Filmin
Last night we went to the cinema, and since I'm doing the Month of Horrors (!) it's time for a quick review of ParaNorman!
Norman is a kid with a peculiar talent; he can talk to dead people (and pets too). This makes him an outsider in school, in his family and hometown of Blithe Hollow, causing Norman to be emotionally isolated and alone in world of ghosts that no-one else is able to see. Struggling with everyday challenges of school and unable to fit in, Norman begins to see strange visions of the world of the dead leaking into the world of the living. We then learn that Blythe Hollow has a somewhat dark history of sentencing a particular witch to death by hanging. Norman's visions are due to the witch's curse, and it is revealed he, Norman, is the only one who can stop the dead from rising and the witch from having her revenge on the people of Blythe Hollow.
The screenwriters have done a wonderful job in creating an honest tale of emotional intelligence and loneliness. The witch's fate in the film reminds us of how fear can lead to alienation, but also how carrying grudge and isolating oneself can turn into further loneliness, making you in essence someone you are not. ParaNorman is a unique film in that the final conflict is solved by a means we too often forget too; good old talking. Norman's gift is not only his ability to communicate with the dead but his skill to empathize and understand others, which I think is a wonderful lesson for a children's film.
ParaNorman extremely well animated and well written, but to be honest left us both feeling a tiny bit lukewarm; perhaps the sub-genre of Halloween animation is just not my cup of tea. However, the story was lovely, and the animation gorgeous. In the age of computer animation, it is really refreshing to see animation done in labor intensive stop-motion. The use of puppets truly adds depth to the characters and the sets. ParaNorman is a perfect family film and worth seeing for its story and beautiful animation… (The making of clips really made me want to be a part of building the puppets and little sets!)
05 Friday Oct 2012
caving, cinematography, crawlers, favourites, film, halloween, horror, monsters, nature, scary films, The Descent, Top 5
The Descent is a critically praised UK horror film that came out in 2005. In case you haven't seen it and don't mind being very scared, I'd recommend you watch it. (It 's available on Netflix!)
(But first, be warned; the film is bloody… And, this post does contain some spoilers, though not major.)
Let's begin with the trailer:
Directed by Neil Marshall (Dog Soldiers, Centurion, Game of Thrones Season 2 Finale), the film follows a group of women who go caving together a year after one of them tragically looses her family in a car accident. What I enjoyed especially in this film is that it manages to avoid all the typical clichéd horror stereotypes by relying on credible, likable characters who are skilled, warm and fun. The six women are a group of genuine friends who have a history together, some of them being more tight-knit than others.
By the time things start to go wrong, we truly care what happens to the characters. I also enjoyed that all the women come across as 'real' – none of them are overly bossy/girly/helpless/fussy/courageous, and depending on the level of their desperation, react as any normal person might. They panic, they fight, and they care of each other.
Now on to the crawlers, the monsters of the film. The movie creates the feeling of being trapped inside the cave system, in the dark, deep deep underground, making the crawlers an organic part of the cave itself. For us, the cave is moist, black and claustrophobic, but for them, it's home.
The reason why I rate the crawlers so high as on-screen monsters is definitely not because of the gore (though there's quite a lot of it in the film) but the fact that they come across as real. The design of the creatures looks exactly how I'd imagine humans would look like if we had developed in caves, out of sunlight; pale and blind.
The crawlers come in different shapes and sizes – male, female and children – which is quite rare in creature films, and this makes them much more interesting. Looking back at how they attack and why, it's clear they are defending their territory against intruders. In my opinion, this an important quality for an on-screen monster: They don't attack because 'they just are vicious and mean' – There's logic to why they behave the way they do.
The film takes its time to build tension and by the time we get to see any of the creatures, we already care deeply about our main characters' survival. The crawlers are strong but not supernaturally strong, and they can be killed – there is chance for survival for our characters, a real chance. The crawlers are blind but have excellent sense of smell. Not all of them are as strong as others. We also get to see how they live and feed. In short, these are monsters that very well could exist, and looking at where they live, it makes sense why no one has ever seen them. This makes them particularly frightening.
Going into The Descent as an adventure film, not knowing what to expect, is probably the best horror film experience one could have. The first half of the movie is very much like an adventure film and then when the monsters finally do appear, they create such a great twist from adventure to terror.
One thing worth mentioning is that the film is available with two different endings; one being the UK original, and the other an altered ending targeted for the U.S markets (which basically ends the story on a more positive note). I first saw the film in the US cut and later watched the original ending on YouTube, which in my opinion is better and more impactful.
The Descent is a tale of lowering into the womb of the Earth, through canals and passageways. As monsters, the crawlers really succeed in portraying the violent ugliness of the depths that need to be faced before a literal and metaphorical rebirth from darkness into light. They are the messengers of the abyss that along with the film's storyline of mental survival and revenge, make a wonderful and very scary experience.
I recommend watching this film in the dark, alone or with a friend, but definitely not before dinner.
Overall film Scary Score: 10/10


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We are not your typical landscapers; we do not mow lawns, or perform snow removal services. We design, install and maintain gardens.
We are a team of landscape architect, designer, masonry crew, master gardeners, garden installations and maintenance team.
We build pools, patios, firepits, outdoor kitchens, tiered gardens, retaining walls, waterfalls, ponds..to make one of a kind gorgeous gardens.
We offer customized and unique solutions to your outdoor challenges.
Take a look at our work & read our reviews.


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New version of Oracle database on the way?
Ready for a new version of the Oracle Database? You might not have to wait too long.
At last week's AllThingsD conference, D10, Larry Ellison let it slip that Oracle may be releasing the newest version of their database in December or January. This is interesting news, especially since this will be the first database product Oracle won't port to Itanium chips (Who knows why they wouldn't want to do that…).
Also, word on the street is that the product will be called Oracle Database 12c – c as in "cloud." Indeed, once certifiable Nephophobes, Ellison and Oracle seem to have accepted that the cloud is here to stay. They seem to acknowledge that, in order to be competitive with rivals like SAP and Salesforce.com, Oracle must not only adopt cloud technology, but also make the cloud a major focus for the direction of the company.
Bearing this in mind, no one should be shocked at the announcement on June 5 that Oracle will be purchasing cloud-based social CRM firm Collective Intellect, apparently attempting to strengthen their expanding portfolio of cloud services.
Bearing these developments in mind, what kinds of features will the new Oracle database have? Will it be easily integratable with Oracle's newly acquired cloud tools? Will it have more Software-as-a-Service options? It will be exciting to find out when the new release happens early this winter. In the meantime, if anyone would like to speculate or share any inside information you might have, feel free to email your thoughts to email@example.com


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After graduating with a Bachelor of Fine Arts in painting and enameling from the Cleveland Institute of Art in 1990, Lolly Jamerson moved to Portland, Oregon and began her work as an artist. She creates and sells her line of enameled jewelry and original and commissioned oil paintings. Lolly also teaches private art lessons ranging from ages 10 to adult and has also taught enameling workshops for many years.
Currently, she sells on Etsy, participates in local shows, and is featured at local shops throughout the Pacific NW.


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Melodeo – Profile
HQ: Seattle, WA
Founded: 2003
Management: CEO is Bill Valenti, former CEO of Tegic Communications, a software development/licensing firm that was later acquired by AOL. Tegic created the T9 text-entry method for mobile devices – people either swear by it or hate it. Other execs are ex-Tegic, with the exception of Beth Levine who hails from Real Networks and brings deep contacts in the music business.
Investors: Raised $9.5 million from Ignition, Voyager Capital, Intel, and GF Capital.
Business Model: Software that allows you to download and play digital music on your cell phone. Company claims its software will allow for up to 400 cd-quality songs – will share revenues with carriers and music companies. Pricing is not yet available, but will probably be dictated by record labels and carriers.
Competitors: Big handset manufacturers that decide to develop software internally, Musiwave, Chaoticom.
Dirt: Nobody really disputes the fact that there's a good opportunity here – this will be a hotly contested market. What sets Melodeo apart is its Tegic experience, and the obvious track-record the execs have with the potentially daunting task of getting your company's software on to the precious real estate inside a cell phone. Knowing who to call at Vodafone, Nokia, or Samsung is a huge advantage. Tegic sold to AOL for over $300 million – that's real money. Company also touts a "fully stocked break room" and a "foosball table." These guys are serious!
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After one has walked on this earth for a few years, we accumulate a set of experiences and memories that we often draw on to put in context our new experiences. Many times those new experiences must be of a truly "memorable" nature to cause one to emit an audible gasp…or better yet to voice the only word that comes to mind…"Wow". Such was the case last Thursday evening as I had my first glimpse of a true aviation icon, the Lockheed 12A. With lines that I'm sure make a lover of fine aircraft just drool, the smaller version of the Lockheed 10, which is famous as Amelia Earhart's airplane, is no less striking.
As the owner, Joe Shepherd, pulled it over to the gas pump, he mentioned (and not without just a bit of consternation) that it is often confused for a Beech 18, even by those who should know better (air traffic controllers!). While the lines are similar, if one will look closely, the differences become readily apparent. I'm not gonna spoil it for you here by telling what those differences are…you'll have to discover that for yourself!
I will share that this aircraft has been lovingly restored to it's former glory as an everyday working airplane. Joe said that there are some folks out there who pointedly believe that this airplane belongs in a museum. I was stunned, and asked him if he was serious. "Yes" was his reply. I mentioned that in my youth, I had owned a very nice sports car, and used to park it as far away from humanity as possible, and had just about shined the paint off. After a time my attitude changed, and it became an everyday car, something to be treasured for sure, but enjoyed nonetheless. I'm sure that Joe feels the same way about this beauty, and in fact, just the next day after our shoot, he flew it to California, in an effort to resurrect another Lockheed 12 from oblivion.
There were only about 130 of these aircraft ever built, as World War II came along, and the focus shifted to producing military aircraft. Until I had done some homework, I was unaware that this aircraft was very much ahead of its time. An all-metal skin, and retractable landing gear were new developments in aircraft of the 1930's. It was also faster than just about every fighter plane in the US military inventory, with a maximum speed of 225 mph. She had a crew of two, and could carry six passengers, with a total payload of about 2885 pounds. The prototype first flew in June, 1936, and Joe's aircraft bears a data plate production date of 3 December, 1936.
If you ever have the opportunity to see this aircraft up close, perhaps at Sun 'n Fun or Oshkosh (where it has been an award winner by the way…), I'm sure that it will conjure up memories of how aviation used to be. It did for me…


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Pastoral Council
This group defines, prays, imagines, visions and listens to God and the people of this local church. They offer goals and further the vision and mission of the parish in concrete ways. Their task is not to do, but to be in loving service and counsel to the pastor and the people of Holy Spirit Parish. Meetings are held monthly September through June. Contact the parish office at 788-7640.
Finance Council
Plans and oversees the parish budget, advises on revenue and expenditures, and monitors financial controls as they relate to the goals and mission established by Parish Council. Meetings are held monthly August through June. Contact Patty Vande Voort, Business Administrator, 788-7640.
Education Committee
Responsible for the development of policy for Holy Spirit Catholic School. Meetings are held monthly September through June. Contact Mike Zuleger, School Principal, 733-2651.
Faith Formation Committee
Responsible for the development of policies related to the religious education of students who attend public schools. The committee also oversees and supports the development of adult education programs. The committee plans and supports fundraisers and special events for our catechists and our families. Meets monthly, except for the month of July. Contact Tim Singler, Director of Religious Education, 788-7655.
Pastoral Care Commission
Serves parishioners especially those who are who are elderly and homebound. Commission members welcome new parish members with cards, provide meals during difficult times; provide hospitality and receptions for Anointing Masses; help with November All Souls Vespers; provide remembrances for the homebound each Valentine's Day, Easter, Summer and Christmas; arrange an annual retreat pilgrimage to a retreat center; help with Care Ministry training and renewal; help with grief support. Most of the activities happen during the daytime. This committee meets the third Wednesday afternoon of the month. Contact Leah Ackley, Coordinator of Pastoral Care, 788-7640.
Social Concern Commission
Plans and facilitates parish response to those in need of help and advocacy beyond the parish such legislative issues and prison ministry support of life from conception through natural death, care for the earth's resources and the environment, Manna Ministry food collections and sharing, Advent and Lenten projects, helping agencies in the Fox Valley, and support local and global mission parishes. This commission meets the third Thursday evening of the month. Contact Patty Vande Voort, Business Administrator, 788-7640.
Buildings & Grounds Committee
This committee is in charge of the development and maintenance of parish property, building facilities & capital equipment. The committee currently meets quarterly. Contact Patty Vande Voort, Business Administrator, 788-7640.
Joint Cemetery Committee (Holy Angels Cemetery & Holy Name Cemetery)
Committee members are informed, involved and concerned about the operation of our parish cemeteries. This committee currently meets quarterly. Contact Patty Vande Voort, Business Administrator, 788-7640.
Stewardship Committee
Promotes stewardship as a way of life for all members of the parish community. Coordinates the annual stewardship campaign each September. Meetings scheduled as necessary. Contact Patty Vande Voort, Business Administrator, 788-7640.
Third Source Funding Efforts
Committees dedicated to raising funds to supplement the educational programs of Holy Spirit Catholic School. Major focus during the year includes committees for: Spirit of Christmas, Mardi Gras, Corporate Matching Funds programs, Golf Outing, and Annual Campaign for Education. Contact Mike Zuleger, School Principal, 733-2651.
Trustees are corporate officers of the Parish. They oversee the financial condition of the Parish, sign checks, and consult and advise the Pastor. The Secretary Trustee is a member of the Pastoral Council. The Treasurer Trustee is a member of the Finance Council. The term of office is two years. Contact Patty Vande Voort, Business Administrator, 788-7640.
Young Adult Committee
Are you a young adult (18-39) looking for a way to get involved in your parish? Be a part of the grassroots efforts to get this ministry up and running. Contact Sarah to talk about the best area of involvement for you. Contact Sarah Elmer, Youth Ministry Coordinator, 450-6440.


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Marriage Devotional Day 40 - Submission to Christ Means that You Model Discipleship for Your Family
Submit to one another out of reverence for Christ. Ephesians 5:21
There is a saying that goes, "Ministry starts in your home." As fathers, our role is to disciple (lead others to follow Jesus deeper) our family. The key element to a disciple of Jesus is a submission to Him. If we are going to follow Jesus or encourage our families to follow Jesus, He must come before anything else.
Our goal is to listen to what we believe God is saying to us and respond in obedience. John 10 says, "My sheep listen to my voice; I know them, and they follow me." (John 10:27 NIV)
One of the elements to the life of a disciple of Jesus is one who is quick and willing to repent. "Repent" means to "change direction because of a change of heart or mind." Mike Breen, who runs 3DM (3dmovements.com), talks about how the life of a disciple is like a stretched out slinky. It is a life that always needs to be turned back on course, or be adjusted to be more on course.
Mark 1 says, "After John was put in prison, Jesus went into Galilee, proclaiming the good news of God. "The time has come," he said. "The kingdom of God has come near. Repent and believe the good news!"" (Mark 1:14-15 NIV)
This good news that Jesus is Lord is calling us to believe this and live accordingly. In order for us to lead our family to follow Jesus, we need to be able to follow Jesus, and that means surrendering to a life of continued change under the rule of Jesus as Lord and King.
For her: What do you believe God is asking you to do? What are you going to do about it? Who are you going to discuss this with?
For him: What do you believe God is asking you to do? What are you going to do about it? Who are you going to discuss this with?
For us: What are some ways in which you can have a conversation with your children today in which you each share a time that you changed course because you felt God was leading you and you were submitted to Him?
Used by permission. Cornerstone Christian Fellowship


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Last week, our team traveled north for the #VisitRichmond Culinary Experience in New York along with Owen Lane of Vagabond, Brittanny Anderson of Metzger, and Brian Ahnmark of Blue Bee Cider. The event offered New York City-based food, travel, and lifestyle media and influencers an introduction to Richmond's exciting culinary scene.
The evening began with a cocktail hour that featured three cocktails made with Belle Isle Moonshine. The Metzger cocktail incorporated both Belle Isle Moonshine and Blue Bee Cider. H'ordeuvres prepared by Chefs Brittanny Anderson and Owen Lane were given out during cocktail hour. Kjell Anderson from Metzger, Adam Stull from Vagabond and James Kohler from the soon-to-be Brenner Pass made drinks and shared information about the ingredients with the guests. Vince Riggi and Gregg Brooks from Belle Isle, Brian Ahnmark from Blue Bee and David Peterson and Peter Womack from Vagabond were also on hand to mingle with guests and share information about featured products and the Richmond Region in general.
The seated dinner included four courses prepared by Chef Brittanny Anderson from Metzger and Owen Lane from Vagabond. Dishes ranged from Lane's Beef Tartare to Anderson's Doppelbock. Each course was paired with Blue Bee Cider. The chefs introduced each course and Brian from Blue Bee explained the cider pairings.
Erin Bagnell of Richmond Region Tourism shared her favorite part of the evening with us:
"My favorite part of the night was raising a glass to a job well done with the #RVADine team following the official event. The Richmond Region restaurant and beverage scene is full of amazing talents and fun personalities and they genuinely enjoy working together, celebrating each other and collaborating on efforts to elevate Richmond."
To find out more about Richmond, visit www.visitrichmondva.com or follow @visitrichmondva on Instagram, @visitrichmond on Twitter, and Visit Richmond on Facebook.
Photo Credit: Conor Harrigan Photography.


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I'll tell you what I love about Thrive.
I love that, when a patient comes in with a complaint, I don't have to rely on my own skills alone to bring them some relief. The other amazing practitioners here have their own diverse skill sets, and are ready to add their expertise to the case. Together we can do so much more for the patient than any one of us could do alone.
That's Integrative Medicine at it's finest.
Here at Thrive, we don't treat pathology. We treat human beings. So, though two people may walk in the door complaining of a similar condition, it will inevitably be manifesting differently in each. Maybe even more importantly, each person almost certainly took different paths to end up on our doorstep. The conventional medical diagnosis might indicate the exact same pathology in both patients. But again, we don't treat pathology. We treat human beings.
Accounting for unique circumstances includes creating unique treatment plans. It's our job as health care providers to recommend, based on our professional assessment, what types of therapies will work best in combination. Here at Thrive, if I have a question about that, I can walk down the hall and ask: "I have a patient suffering from ____, can you help, and how?" Once treatment is underway, I can discuss with co-managing practitioners what is changing for the patient, what the practitioner is finding that might help me treat more effectively, and how we might continue to work together to support the healing process. It's a context that works wonders for the patient.
As each of us at Thrive continue to deepen our skills in our given modalities as well as our skills in communication, we will keep striving to provide the best of what the Integrative model has to offer to the community. Please don't hesitate to call, email, or stop by if you have a health concern and are not sure what course of action to take. We will do our very best to help you develop the very best treatment approach for whatever is negatively affecting your quality of life!


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Nemesis was a Greek goddess, so her family tree would be the family tree of the Greek gods. Some accounts say she was the daughter of Zeus, but Hesiod describes her as the daughter of Erebus and Nyx.
Nemesis is the goddess of divine retribution and revenge. She punished those guilty of hubris. In the earliest Greek religion, Nemesis was worshipped as a fertility goddess. Legend said that while Zeus was in the form of a swan and she was in the form of a goose, they copulated. The result of that union was an egg. That egg hatched a baby who became Helen of Troy. Later versions of the legend claimed that Leda was the mother of Helen.
Today the word nemesis is used in the English language to describe an arch-enemy. It is an opponent or rival that cannot be overcome.


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Model Shoot with Christina | Part 1
In the last couple months I have had the pleasure of working with a budding young model by the name of Christina. By chance she was brought to an event that we had at our studio and all that were there knew that she had something special. Christina has natural talent when it comes to modeling and we joke that most anything she does looks beautiful and we want to photograph it. This may sound exaggerated, but 9 times out of 10 she will be doing something mundane and that ends up leading to a beautiful photo.
In the several shoots we have had with her since our initial meeting we (the photographers) have come prepared with ideas of posing, lighting and aesthetics. More times then not our poses and ideas either change on the fly or are thrown out the window all together once Christina "starts doing her thing." She by no means takes over the show, but rather simply does what she does.. naturally poses. Will will run with the idea, change up lighting on the fly and build a photo together.
You may have seen some of the photos below on my main page, but I wanted to do a proper post with some larger photos. I have MANY more photos from other shoots we have done together, but they need more time before they are finished and I can show them. So please enjoy this naturally elegant photos which came from the beauty of collaboration.


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Medica Maintaining your health is just as important as taking care of yourself when you are sick. Learn more about programs and resources that support you in improving your health and making the most of your benefits.
Who's Eligible:
How it works:
Some plans may not include all of these programs. To see which programs are available to you, check with your employer or contact Customer Service at the number on the back of your ID card.
It's your health
Take control and get rewarded!


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