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As an American college student studying Urban Studies and Sustainability, I am fascinated by the "Smart Cities" initiative in India. Improving walk-ability, multipurpose land use, Transit-Oriented Development (TOD), protecting historical identity and integrity, and promoting a clean environment for people and the planet through technological advancements is undoubtedly a noble and beneficial cause.
Yet I believe it could be argued that cities in India and around the world must do more than "get smarter." They need to get smarter faster than they are. They need to become greener faster because the planet's getting warmer and climate change disasters are intensifying. Urban economies need to grow faster and more equitably to compete in the global economy. Finally, they need to get better. Better is perception based, and though city officials may boast that they're in charge of the "Emerald City," the only relevant opinion is that of the city's residents. How livable is their city? And if a city lacks basic services, what are the qualities of the world's most livable cities that we should strive to achieve?
Throughout history, urban planners have come up with utopian visions of the perfect city. Master plans for cities have promised solutions to poverty, automobile dependence, food insecurity, and population growth. Yet, the hard truth is that most cities don't have a blank canvas to paint their ideal picture. Many cities already consume resources unsustainably; face problems with social and economic inequity, and questionable infrastructure. Especially cities in BRICS nations, urban residents face greater day-to-day challenges with sanitary water, proper garbage disposal, clean air, reliable income sources and affordable housing.
Characteristics of Smart Cities. (From http://smartcities.gov.in/)
Organizations like the World Bank and United Nations have established excellent development goals for nations and cities. But we need to reach them in a smarter, greener, faster and better way than we are currently.
One fault I see in the Smart Cities initiative is its reliance on technology as a solution to contemporary urban challenges. Technology has a huge potential to help us design cities by providing us with data and information to base decisions on. However, techno-centric development forgets the power of citizen participation. In most sustainable cities of the world, a common theme amongst them is an inclusionary government that takes into account their residents' views.
Neeladri Road, Bangalore
Compared to my hometown of Minneapolis—ranked by one report as one of the most sustainable cities in the US—I see a number of actions Bangalore could take towards economic, social, and environmental sustainability.
Bangalore's traffic is a source of frustration amongst nearly everyone I talk to. While the new metro line diversifies transportation modes and increases public transportation ridership, it is far from adequate for a city of Bangalore's size. Compared to Minneapolis, the second most biker friendly city in the US, I see few (if any) bicycle lanes that protect riders from vehicles. Bicycling is not only healthy for the cyclists, but also reduces emissions.
Pollution—especially dust and exhaust, is another issue I've noticed since staying in Bangalore. Cities around the world have combatted this issue through encouraging tree plantings and enforcing strict automobile emission standards. Waste is also a huge issue in Bangalore. Municipal recycling programs are an excellent way for cities to promote a "green economy" providing jobs and generating a profit from recycled material. Aside from trash dumping, garbage burning is another problem in Bangalore (and other cities in India) that pollutes the air with extremely toxic chemicals and emits foul odor.
The rate at which tree are being cut in Bangalore is another concern that I have for the City. I've heard from many locals that Bangalore's infamously pleasant climate is rising as the sun bakes the once-shaded surfaces. Additionally, "The Garden City" is rapidly over trimming its greenery, transforming it into another urban, concrete jungle. As a foreigner, the older trees of Bangalore have literally taken my breath away with their beauty and magnitude. Aside from the natural services provided by trees (shade, animal habitat, air purification), they also improve real-estate values and resident's perception of the city.
Street in Koramangala, Bangalore
One project at the Public Affairs Centre, the Better Cities Index, is hoping to come up with a standardized metric for assessing urban development. The index will evaluate the resilience of cities based on environmental, governance, and socio-economic aspects. Once published, the index has the potential for cities to quantifiably measure their current resilience and livability as a benchmark for future development.
Yes, I'm glad Indian cities want to be smarter. But I think the smartest choice cities around the world can make is to get smarter about getting greener, faster, and better.
Brady Steigauf, a University of Minnesota undergraduate student studying Urban Studies, Public Health and Sustainability currently interning at the Public Affairs Centre to work on the Better Cities Index.


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subset: commoncrawl


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*Due to an influx of registers there is a 3 to 6 month waiting list. Affordable payment options are available to skip the line!
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Dear Sushma Swaraj: Why offer more security to Africans if attacks were not racist?
Your gesture assuaging India's concerns is confusing.
- Total Shares
Honourable minister,
Before I say anything else I take this opportunity to congratulate you on the prompt and just actions you have initiated since the attacks on six African nationals. I wholeheartedly support your assertion that the attacks are deeply hurtful, and it is incumbent upon us, all Indians, that they are not repeated going forward.
I would also like to add that it was very comforting to be reassured by our external affairs minister that the attacks were not of a racial nature, given the fact that it was so easy to be carried away with that impression.Chants like 'go back to your country', allegedly shouted at the victims, only make the situation seem more skewed.
In that regard too, it was gracious to see a central minister take the time personally to offer reassurance on a public platform such as Twitter, and I thank you for your gesture towards assuaging India's concerns.
However, minister, I must confess that since reading your response, I have come across some articles that throw up certain troubling alternate scenarios, such as this Indian Express article chronicling the testimonies of the African nationals attacked, or this NDTV article which says that three separate attacks occurred in three different places, which has led to three police cases, but the only thing common among the incidents, separated by less than a kilometre, is the race of those attacked.
Also, in the backdrop of the tragic circumstances of Mr Olivier's death of which you write and the repeated insistence of African nationals in India - prior to the incidents in Delhi - that they are racially targeted, it is hard to resist the mistake of seeing a racial colouring on the sequence of events.
That chants like "go back to your country" were allegedly shouted at the victims only make the situation seem more skewed.
Also, I must confess comments such as those made by minister of state VK Singh, calling the altercation "a minor scuffle", or DGP Ishwar Singh's pronouncement of "minor injuries" to Leuchy, a Nigerian national whose wounds seem graver on photographs, seem insensitive. They only serve to highlight the need for the basic humanity expressed in your post.
It is this reason that confused and distressed from the reports I had read, I came back to read your article to reassure myself that things were not as racially motivated as they increasingly seemed.
However, in the process of reading your comments again and again, I have managed to sink myself deeper into the hole, which led me to write this letter to you.
Therefore, without wasting any more of the honourable minister's time, I will just jump into it:
Your comments point out how the attacks were "spontaneous" and that "they were not premeditated against a particular community".
As you point out incisively, madam minister, the "anti-social and criminal elements" also beat up Indian bystanders "when they tried to intervene", so the attacks were not targeted towards just the African nationals; they were targeted against them first.
While the Indians' intervention gives the goons a clear motive to beat up the Indians, such a motive remains hard to find in the case of the African nationals' plight.
My personal confusion, however, stems from your comments which outline the state's approach to make sure such attacks don't happen again, by increasing police patrol in areas with high populations of African nationals.
But, honourable minister, you said yourself that the acts were "spontaneous", or random - "not targeted at Africans in particular. If the attacks are random, why does the state see fit to increase security in areas where the African nationals reside?
Are they under some specific threat that puts them in more danger than any other community in India?
The same goes for the "sensitisation campaign" you speak of. Since India - the land of Gandhi and Buddha as you rightly pointed out - cannot possibly be racist, and isn't, what the subject of such a sensitisation campaign would be is befuddling.
Sensitisation campaigns are usually intended to increase awareness about an issue among the public.
What would the issue be for this campaign - that African nationals live in India, or that they look different, or that India is not in the least racist?
Also of some distress is the fact that we have no examples of racial equality that don't need to go as far back in history as Gandhi or Buddha.
Surely, the fact that we have no new icons must be proof that racism indeed has no presence in India - there is no demand, and therefore no supply.
I am sure some rational explanation exists for the other doubts I have expressed.
I apologise to you for my inability to understand this, but I would rather take your advice on this than rely on any other explanation which might be devious.
I have no doubt that I can trust your word on the matter. I sincerely hope you will answer my queries and quell my distressful notions.
An Indian citizen


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I have visited several "Brocantes" (flea markets) throughout portions of Paris, to bring you some vintage pieces for your enjoyment. These items were chosen and brought back with me and displayed throughout the boutique. These are rare and sought after items and some are just for fun.
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"I think that in order to be successful, women have to figure out what they're passionate about first. No matter what you aspire to, you've got to love what you do in order to be successful at it." – Michelle Obama
If you would like to support my writing adventures, please click either of the button above: Paypal or Ko-fi. You know the drill.
These funds will go towards the cost of the website. Eventually I would like to get a real logo and maybe some fliers for local coffee joints, but lets not dream to big for now.
I've invested my spare money in this site, knowing that it might not ever pay off, but I am going to work very hard to produce really excellent content, and I hope that this site will one day develop to a point where it supports itself financially.
Of course, everyone's finances are different, so if the urge to donate is there but the means are not, please do not stress yourself. I value your support far more than your money.
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Diamonds in Mathematical Inequalities
February 27, 2019
The book aims, first, to provide students with a comprehensive and minute system of typical inequality demonstration methods and techniques, ranging from classical to modern ones, which, due to the fact that their importance remains unchanged throughout the flow of time, can be considered as "diamonds in mathematical inequalities". This main purpose is accomplished by a number of valuable mathematic samples with interesting "lead-ins" and, most importantly, a dialectic viewpoint on each solving method.The major goal of the authors is, therefore, to helping students to acquire multitude of mathematical tools and methods in solving inequalities, then, be able to achieve excellence in this field. Besides, on utilizing a new approach in presenting familiar mathematical facts, the authors also hope to highlight in readers' mind the importance of a good mathematical inequality-based thinking in developing their creativeness as well as their ability to critically evaluate changes in life.
The success of this book will also mean the publication of the authors' other books on other fields of secondary mathematics.
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5 Reasons Your Small Business Should Be Using Instagram
We already know that Instagram played a huge part in the social media revolution, not only because of the speed at which it grows but also, because of how it manages to attract audience and new customers for brands. But if we think about marketing and promotion strategies, does it really deserve to use Instagram for small businesses or brands that have just been born? Strongly YES.
This is precisely what we are going to talk about in this article, in which we will show you 5 reasons why Instagram should be used in small businesses and some success stories that demonstrate the effectiveness of this social network to publicize your products or services and capture audience.
So if you just started with a small business or simply want to improve your online presence through social networks, what we are going to tell you then may interest you.
The Instagram reef for small businesses.
We are totally convinced that there are many reasons why your business should be present on Instagram.
We all know how difficult it is to start from scratch with any business, and even more when you have a very limited budget. At this point, it is more than clear that the Internet plays a key role in promoting any brand that is starting and that cannot invest thousands of euros in advertising.
That is why small business owners are increasingly aware that social networks are the perfect environment to start attracting the public and making themselves known without spending a single euro, simply by spending a little time each day. Within that environment, Instagram is consolidating itself as the perfect social network for brands and you, if you are in charge of such a business, you cannot afford to be absent from this social network.
Here are the main reasons that should push you to use Instagram in your small business:
- Competition. Having a presence on Facebook or Twitter is the first step of any business to make the leap to the online world. It is true that they are the two giants of social networks, but also where there is more competition.
The number of users on Instagram is growing at an unstoppable pace, and yet, there is still a large percentage of companies that are not taking advantage of it. With which, take advantage of this great advantage to make your business gain a place on Instagram.
- Tremendously active. It is no longer about getting more user interactions with Instagram, comparing it to other social networks, but it is also by far the best platform to get users to share their experiences using your products simply by publishing a video or a photo with the brand hashtag. Simply inspire an action that encourages them to do so.
A great example of this, although in this case, it is a great consolidation brand, would be that of @ Nike running and its campaign in which it encourages people to share their experiences running through the hashtag #runfree.
- Visibility. Unlike Facebook and its EdgeRank algorithm with which it decides who your posts are shown (and that increasingly hides them more), on Instagram the thing is much simpler so that when you publish something, your photos or videos will be displayed in the feed of all your followers. And when we say all, it's all. Which means that with the same number of followers on both social networks, your posts on Instagram reach much more public than on Facebook. And the same thing happens when you search for a hashtag.
- Location. Another of Instagram's strengths for small businesses is the location function. Both the photo map and the synchronization with Foursquare can help you promote your store. This last option has incredible potential since by sharing your Instagram photos on Foursquare, you will not only check in with the location of your business, but your photos will be shown to Foursquare users. It is a very effective way to take advantage of Instagram to attract customers to your physical location.
- Web content. Although Instagram is a mobile social network, that does not mean that you need to have the Instagram application installed on the phone happens to be able to see the publications of any profile. In case you did not remember, each Instagram profile has its web version that anyone, whether or not, has an Instagram account, can access from a browser. But in addition, Instagram also allows you to insert posts, whether videos or photos, on any web page, simply by pasting a code. The latter is, without a doubt, the most interesting thing, and since the profile of your business is public, you allow other websites to insert your Instagram posts on their pages, linking to your profile.
Success stories of small businesses on Instagram.
Who said Instagram only worked for big brands? Here are several examples of how small businesses have managed to create a large Instagram community that creates day by day.
- Shwood. A young company that manufactures wooden frames for handmade glasses.
- Mission Bicycle. It is a San Francisco company, which is dedicated to assembling bicycles on request.
- Almond Surfboards. A small company formed by a group of friends and dedicated to the artisan manufacture of surfboards.
- Folk Fibers. Two young girls who have set up a business around the manufacture of quilts made with 100% natural fabrics and dyes.
- Warby Parker. Formed by a group of 4 friends, Warby Parker is a company dedicated to the hand-made manufacturer of vintage-style prescription glasses. Precisely this company is often cited as an example of inspiration to use Instagram in small businesses.
This is just a small example of the best-known success stories, but there are certainly hundreds of them.
All these companies have something in common, and they have been able to squeeze the full potential of Instagram to capture public and publicize their work and their products. In fact, all of them have been mentioned in the Instagram blog as a clear example of how to use this platform to promote your small business. So this is just another incentive to encourage you to use Instagram and who knows if your business is the one mentioned in your blog soon.
Arsalan is the Founder of Agmus Media. He is the leading the team of Facebook and Google Ads. In his spare time he loves playing PC Games.


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Ceremony Remembering The Displaced
13 October 2018 News
The families displaced by the creation of the Shenandoah National Park will be honored today, with the dedication of a 9 foot tall brick chimney. The dedication will take place at 460 East Criser Road near Happy Creek Road at 1 pm. The chimney and dedication is sponsored and organized by the Blue Ridge Heritage Society, dedicated to remembering those who were displaced in the 1920s. The properties of about 500 families across 8 counties were condemned, and the owners removed to make way for Shenandoah National Park. The chimney was chosen as the symbol of remembrance because it was often all that remained of the properties after the occupants were removed and the homes burned. The commemorative chimney will have a plaque featuring the names of 68 individuals from 30 local families who were removed from their property for the creation of the park. The ceremony will include comments by Mayor Tharpe, representatives of the park, and Circuit Court Clerk Daryl Funk, a member of one of the displaced families.
While the dedication ceremony represents the completion of the construction of the commemorative chimney, further construction of benches and an informational kiosk is planned for the location. The Blue Ridge Heritage Society also plans on linking the site with other counties via a driving tour in the future.
For more news from around the Shenandoah Valley, click here.
News_one Blue Ridge Heritage Society, blue ridge heritage project, Mayor Hollis Tharpe front royal, Front Royal dedication, dedication, Blue Ridge Heritage, dedication ceremony, Shenandoah National Park, Hollis Tharpe


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- This Is Exactly What Jennifer Lopez Eats Daily (And Her Fitness Routine)
- Unsurprisingly, she loves to dance as part of her workout regimen.
- She's got fitness trainers on both coasts, of course.
- And each trainer offers her different challenges, too.
- The pair incorporate arm weights with moves that corporate the butt, thighs, and core.
- According to Harper's Bazaar, Jennifer's go-to move is the Spiderman push-ups. Basically, you use a bosu ball to do pushups, working out the arms, core, and chest.
- Her trainer recommends doing it in a time crunch, too — so all you busy folks out, there take!
- She loves a killer full-body workout, for sure.
- So what about that famous butt of hers? Yeah, there's a workout for that, too.
- They say the best workout motivation is to have a partner in the gym. And J-Lo sure does.
- Have you seen Jennifer training for Hustlers? Talk about hard workouts.
- No Days Off
- No Alcohol, No Smoking, No Caffeine
- Glycolic Acid
- Take Off Your Makeup
- Mindfulness and Meditation
- Sleep
- Hydrate
- Eat Your Veggies
- J.Lo's Abs Look Insane in This Video Of Her and A-Rod Doing a Killer Workout
This Is Exactly What Jennifer Lopez Eats Daily (And Her Fitness Routine)
Unsurprisingly, she loves to dance as part of her workout regimen.
"Dance has always been a huge part of my life and taking the time to move my body and do something that's so good for me is key to my happiness," according to Harper's Bazaar.
But that's not all. She mixes up her workouts, too.
According to Insider, Jennifer is all about weight lifting, bike rides, Pilates, and strength training. They say the key to stay fit is mixing it up — and Jennifer is proof of that for sure.
She's got fitness trainers on both coasts, of course.
Jennifer works out with both Tracy Anderson (in Los Angeles) and David Kirsch (in New York). Both trainers push her in different ways.
And each trainer offers her different challenges, too.
According to Harper's Bazaar, with Anderson, Jennifer does more relaxed freestyle workouts, while Kirsch has her do more intense workouts, like high-intensity interval training.
The pair incorporate arm weights with moves that corporate the butt, thighs, and core.
When it comes to working out her upper body, she does Spiderman pushups.
According to Harper's Bazaar, Jennifer's go-to move is the Spiderman push-ups. Basically, you use a bosu ball to do pushups, working out the arms, core, and chest.
Kirsch workouts are all about kickboxing, circuit training, lunges, burpees, and defining her abs. They also incorporate HIIT workouts into her training to target the stomach.
Her trainer recommends doing it in a time crunch, too — so all you busy folks out, there take!
If you're short on time, you can do it as a standalone move and feel like you accomplished something. You can also incorporate it into your regular upper-body or core workout," Kirsh explained to SELF.
She loves a killer full-body workout, for sure.
Kirsch developed his signature 32-minute workout, which can be snuck into just about anyone's day. The goal, he says, is less — but at a higher intensity, according to Insider.
If you can target your whole body in one go, why the hell not?
Kirch's 32-minute workout uses all sorts of stuff, like medicine balls, resistance bands, and dumbbells. It's a low impact workout, too.
She's no stranger to popular sweat-inducing workouts.
According to Harper's Bazaar, she works with Kirsch to do all sorts of stuff: kickboxing, burpees, and circuits. Whew!
So what about that famous butt of hers? Yeah, there's a workout for that, too.
According to trainer David Kirsch, Jennifer does something called the "Platypus walk." It's basically walking forward and backward in a squat position.
Actually, there are a few workouts responsible for shaping her famous derriere.
According to Well + Good, Kirsch also has her doing squat jumps, lateral lunges, plie toe squats, and more. Are you sweating just thinking about it? Us, too.
But it's really all about that Platypus walk, folks.
According to Kirsch, this walk is "the quickest, most effective workout for your butt," according to Insider. Get into Platypus position, everyone!
They say the best workout motivation is to have a partner in the gym. And J-Lo sure does.
Jennifer works out with none other than her boo — Alex Rodriguez. In fact, he shared their super-sweaty couple's workout onto his Instagram. #CoupleGoals?
Jennifer and A-Rod get into the gym together and absolutely crush it.
In an inspirational video that Alex Rodriguez shared to his YouTube, you can see the couple hitting the gym, laughing a lot, and turning the heat up to 11 in the gym.
Can this couple's workout be any more baller? We think not.
In this video, Jennifer Lopez thanks the actual Dallas Cowboys and CowboysFit for a great workout. Dream come true, right?
Have you seen Jennifer training for Hustlers? Talk about hard workouts.
There's no denying J Lo was in insane shape before shooting, but she told Popsugar, "I knew I had to get in better shape the minute I decided to do Hustlers."
The hardest part about all of her training? Learning to pole dance.
"It was awful. In your mind you think 'Oh I want to learn how to pole dance, that sounds sexy! Oh wow, this is going to be fun,' and then the reality of that steel pipe against your bones and trying to hold on with your inner thighs — it's not fun," she admitted. But like any type of training, "Once you kind of get a few moves down, you actually do feel really awesome."
"It's fine if you're 5-to-10 years old and you're trying to learn how to do acrobatics. When you're my age, your body is like 'What are you doing?'" she said.
"I don't kill myself. I used to do more workouts when I was younger. I've learned how to do it smarter now," she added.
June 27, 2016 – 11:56 BST hellomagazine.com Jennifer Lopez has spoken candidly about her fitness routine with HELLO! beauty editor Nadine Baggott.
Daily exercise, sensible eating and a desire to stay healthy and happy are the things that keep superstar Jennifer Lopez in the best shape of her life. Now, she's keen to share her secrets with us…
From her acclaimed Las Vegas residency to her hit TV series Shades of Blue, her American Idol judging gig to recent single Ain't Your Mama, which clocked up 60 million YouTube views in three weeks… When Jennifer Lopez decides to do something, she gives it her all. That philosophy applies equally to her latest venture, a range of supplements designed with BodyLab to help women improve their workouts and get in shape. When co-creating the line the singer, actress and mum of two wanted it to be affordable and accessible to the whole of her fan base.
Keen to find out more, HELLO! beauty editor Nadine Baggott sat down with the 46-year-old powerhouse to talk fitness, food and feeling great.
Jennifer Lopez revealed her health and fitness secrets
You have never smoked, rarely drink alcohol and don't do coffee. Do you believe that, when it comes to health and beauty, you are what you eat?
"Of course. What you eat doesn't just affect your body; it can also affect the way your skin looks."
There is no shortage of fitness supplements. What makes yours different from the others?
"My No.1 goal was to focus on the specific needs of women. I'm extremely proud of the fact that our fitness formulas were designed by women, for women. No added creatine, no bulky muscles, no ingredients that wreak havoc on your hormones. Simply unique blends created with nutrients and plant-based compounds to help women fuel their individual fitness goals, get lean and feel amazing."
You love to exercise every day and often do the Tracy Anderson Method. What is your advice for making the most of a workout?
"First of all, hydrate. Drinking plenty of water, especially before a workout, can help you push harder and get more out of your exercise routine."
The singer regularly wows fans with her enviably toned figure
Aside from keeping you in fabulous shape, what do you think are the biggest benefits of exercise?
"I am 100 per cent convinced that working out is part of what makes me so happy. Dance has always been a huge part of my life and taking the time to move my body and do something that's so good for me is key to my happiness. And I really believe that when you take care of yourself and work to stay healthy, you're better able to take care of those you love. So working out is definitely a priority for me."
How about afterwards? What do you do to relax and recover post-workout?
"I love the way working out makes me feel, so I try to keep my body hydrated and well rested after every workout. That way, I'm ready to hit it hard again the next day. I make sure I drink plenty of water, I fuel my body with healthy foods and I make it a priority to get eight hours' sleep a night. I also love to relax with my kids after a workout and share a healthy snack with them. I always carry fruit and veggies with me to give me something to snack on between meals."
Do you have a top tip for beating cravings?
"Protein is my go-to whenever I start having cravings. It fills me up and keeps me full longer. It's a great muscle fuel."
What about when you go out for dinner? Do you find sticking to healthy eating in restaurants difficult?
"I'm a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices. Most restaurants offer healthy, low-calorie meals so I watch for things on the menu that fit my lifestyle. I'll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal."
Jennifer also shared the secret to her healthy balanced diet
You obviously did your research and must have learnt a lot in the process of co-creating these supplements – what surprised you the most?
"Many people don't realise how the differences between men's and women's bodies translate into fitness and weight-loss issues. For example, it's no secret that women's bodies store more fat than men's but many women don't realise that their bodies are actually better at using this stored fat for energy than men's are."
Working out can be tough on your skin. How do you combat that?
"I always, always wash my face after a workout. That helps keep my pores clean and my skin feeling healthy. Then I'll usually put on moisturiser and sunscreen, with maybe a little make-up if I'm going out or moisturiser and eye cream if it's the evening."
Do you have an everyday, go-to hairstyle?
"When I don't want to take a lot of time on my hair I go for every girl's favourite: a ponytail or bun. I just pull it back, maybe tease the ponytail a little to give it some body, then make the look seem a little more dressy with big earrings."
You travel a lot. How do you manage to stay healthy on the move?
"I definitely have days when I'm travelling all over and just wake up feeling worn out. But even when I'm not feeling so great I make myself get a workout in because I know that after a good workout I'll feel revved up and great about myself."
What are your in-flight beauty essentials?
"Lipgloss. It adds that little bit of shine that makes you look dressier and feel gorgeous. And I usually wear mascara when I'm travelling. But that's it. I like to keep things casual and simple when I'm flying."
Scroll below for the full list of Jennifer's beauty must-haves
Everybody has bad days. When you are feeling less than your best, what do you do to pick yourself up?
"When my confidence is lagging, I dance. There's something about seeing what my body is capable of and feeling the endorphin rush that comes with a good dance session that really helps boost my confidence and my mood. I still consider myself a dancer at heart and I love it."
In an age of selfies, social media, airbrushing and Facetune, what is your advice to women who compare themselves unfavourably to others?
"It's hard to avoid comparing yourself to others and I've definitely been guilty of it myself. I remember thinking I wasn't thin enough because I had curves. But I've learnt that being healthy and feeling great aren't about having one specific body type; it's a completely individual thing. Feeling beautiful is an attitude and we should all look for the beautiful things we love about ourselves – regardless of how our bodies compare to someone else's."
If you could go back in time, what piece of beauty advice would you give to your teenage self?
"Love yourself. Stop spending so much time worrying about what others think. Because when you love yourself and you're happy it is reflected in your whole body – and that's what makes you truly beautiful. And use a good moisturiser."
Jennifer Lopez's beauty must-haves:
1. BodyLab Metabolise, £19.99 for 60 capsules, from Superdrug. Contains green tea, caffeine, biotin and a citrus fruit extract.
2. BodyLab TastyShake Tatal Protein in Classic Vanilla or Raspberry Yoghurt, £19.99, from Superdrug.
3. L'Oréal Paris False Lash Superstar Mascara, £7.99, from Boots and Superdrug.
4. Jane Iredale Corrective Colors Palette, £19.95; visit janeiredale.com
5. Bobbi Brown Retouching Powder in Yellow, £26; visit bobbibrown.co.uk
6. Perricone No Foundation Foundation in Medium, £45; visit perriconemd.co.uk
7. Lancer The Method: Cleanse, £48; visit lancerskincare.com
8. Lancer Eye Contour Lifting Cream, £80
9. L'Oréal Paris Infallible Mega Gloss in Resist Me, £6.99
10. Dr Hauschka Rose Day Cream, £29.50, visit dr.hauschka.com
You'd be hard pressed to look at Jennifer Lopez without wondering momentarily what her secret is to achieving ageless beauty.
At 50 years old, she looks as youthful, glowing, and healthy as she did years ago. But all that seemingly effortless beauty doesn't come from sheer luck. J.Lo works hard for what she has achieved, whether that's an incredibly swole gym body or evidently flawless skin. Most of her tips and tricks for staying healthy and looking young are the typical recommendations you would hear from anyone with a grip on exercise, a healthy diet, and keeping their skincare routine on lock, but hey, if the advice is coming from J.Lo herself, then all the more reason to heed it, right?
No Days Off
Lopez works out for as many days out of the week as she can, obviously. When she's on tour, that means that part of her nightly dance routines are also part and parcel of her exercise routine. "I will work out and be in the best shape of my life," she promised herself (according to a recent workout post on Instagram. As for when she deigns to bless the gym with her presence? She's a first thing in the morning type of woman. "I don't like doing it later; it's harder to get there when I have my day going already," she told Hollywood Life. "I work out three or four times a week. When I'm in New York, I work out with David Kirsch — he's an amazing trainer. When I'm in L.A., I work with Tracy Anderson. I like the balance that they both give me. They have two totally different approaches. I like switching it up with my body."
No Alcohol, No Smoking, No Caffeine
MIAMI, FL – JANUARY 13: Jennifer Lopez visits the mansion of Univision's popular reality beauty contest Nuestra Belleza Latina in Miami prior to its ninth season premiere on Sunday January 18th . Lopez gets crowned for the first time ever and chats with actual NBL Queen Aleyda Ortiz former Queen Nastassja Bolivar and show judges Osmel Sousa and Jomari Goyso on January 13, 2015 in Miami, Florida. (Photo by Alexander Tamargo/Getty Images)
Alexander Tamargo/Getty Images
Lopez basically has zero vices, it seems. "I don't drink, or smoke, or have caffeine," she admitted to Hollywood Life. "That really wrecks your skin as you get older." You see, la reina of New York has not had caffeine "in years," and that apparently is a major key to her youthful appearance.
Glycolic Acid
NEW YORK, NY – MAY 06: Jennifer Lopez attends the 2019 Met Gala celebrating "Camp: Notes on Fashion" at The Metropolitan Museum of Art on May 6, 2019 in New York City. (Photo by Taylor Hill/FilmMagic)
Taylor Hill
Lopez has been loud and clear about using "glycolic acid to get that healthy glow and clear skin," according to People.
Take Off Your Makeup
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#nofilterFriday #nomakeupday #lovemeasIam 🦋🦋🦋
Everyone has been saying this for years, but folks, you cannot simply sleep in your makeup every single night and expect your skin to stay hydrated and glowing. It's just not realistic. Take it from Lopez, who literally never sleeps without removing it. "I never go to bed without taking my makeup off, night creams to keep my skin hydrated," she told People.
NEW YORK, NY – JULY 15: Jennifer Lopez wears a towel over her head on the way to her rescheduled due to the recent NYC blackout on July 15, 2019 in New York City. (Photo by Gotham/GC Images)
It's no secret that sunscreen can be a life saver. "I am a firm believer in SPF. I try not to stay out in the sun too long," Lopez once told InStyle. See, J.Lo understands the importance of covering up, even when the thrill of tanning is tempting you out under the suns rays.
Mindfulness and Meditation
NEW YORK, NEW YORK – JUNE 03: Jennifer Lopez appears onstage during the CFDA Fashion Awards at the Brooklyn Museum of Art on June 03, 2019 in New York City. (Photo by Nicholas Hunt/Getty Images)
Nicholas Hunt
Working out your mind is just as important as working out your body, and that's something that Lopez takes to heart with meditation, a practice she began in 2015. "Affirmations are so important," she told Well + Good. "I am youthful and timeless. I tell myself that every day, a few times a day. It sounds like such clichéd bullshit, but it's not; age is all in your mind."
FORT LAUDERDALE, FL – MAY 05: Jennifer Lopez is sighted as she films a commercial on the beach on May 5, 2013 in Fort Lauderdale, Florida. (Photo by Uri Schanker/FilmMagic)
Uri Schanker
Again, this is something that is so obvious, as it's been repeated by countless people with perfectly healthy-looking skin, but please, make sure you get some sleep. In fact, it's so important that Lopez has listed it as her number one tip. "The number one tip is to always get enough sleep. I can't stress this enough," she told InStyle. The amount of sleep per night depends on the person (of course eight hours is the usual recommendation), but Lopez admitted that if she could get more, she'd take advantage of that. "Ideally I would love to get nine or 10 hours of sleep, but either way, I always make sure I get at least eight," she said.
Don't forget to hydrate.
"First of all, hydrate. Drinking plenty of water, especially before a workout, can help you push harder and get more out of your exercise routine," Lopez told Hello. Listen to her. If you're not sipping, you're slipping.
Eat Your Veggies
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Current situation!! All ready for Sunday Brunch!! #sundayvibes☀
Whether or not a fully vegan or vegetarian diet is for you, you still need to incorporate some vegetables into your diet for a healthy glow. "We eat a lot of green vegetables, asparagus, Brussel sprouts, broccoli and kale. I love to cook, I cook a lot of stuff, I love cooking Puerto Rican food because that's what I grew up on," Lopez told DailyMail. You have organs to fuel; what you put inside of your body can matter just as much as what goes onto your skin.
How to Get that Jennifer Lopez Glow
Jennifer Lopez in "The Staying Power of Jennifer Lopez," photographed by Inez Van Lamsweerde and Vinoodh Matadin, styled by Edward Enninful; W magazine May 2016.
By Terry LiftEssence Oil Elixir, $140, barneys.com.
L'Occitane Shea Face Comforting Oil, $42, usa.loccitane.com.
Korres Wild Rose Vitamin C Active Brightening Oil, $54, sephora.com.
SK-II Facial Treatment Oil, $150, sephora.com.
Dr. Andrew Weil for Origins Mega Defense Barrier-Boosting Essence Oil, $51, sephora.com.
Nude ProGenius Firming Youth Oil, $62, sephora.com.
Shiseido Future Solution LX Replenishing Treatment Oil, $175, sephora.com.
GOOP by Juice Beauty Enriching Face Oil, $110, goop.com.
Milk Makeup Sunshine Oil, $38, sephora.com.
Zelens Lip Treatment Oil, $65,. barneys.com.
Related: Jennifer Lopez's Iconic Grammys Dress Is Now Available in Sneaker Form
Today marks Jennifer Lopez's 50th birthday, and it's arguable that the triple threat is poised to have her happiest year yet. She's on tour, her movie Hustlers seems poised to be a hit, plus she's planning a wedding. And yet birthdays seem like little more than an annual opportunity for the iconic pop star to celebrate her ageless spirit, style, and sculpted physique—one that seems virtually unchanged since she first burst onto the scene in the early 90s as a Fly Girl on the popular TV series, In Living Color and went on to dominate the decade's musical charts and its collective imagination.
Think back, for a moment, to a time when shoulder-baring halters were ubiquitous, hair could not have been straighter, crop tops reigned supreme—and so did J.Lo. Since then, we've watched Jenny From the Block evolve into an international superstar—with the body to prove it. There was the Selena era, when Lopez commanded the screen in little more than a bedazzled bra, singing with a swipe of chocolate lipstick, swingy hoops, and undeniable charisma; or the star's famed arrival with Sean Combs at the 2000 MTV Video Music Awards, where she wore a white spandex two-piece look that revealed a set of impeccably toned abs. And of course, who can forget that bare-all emerald Versace gown, which sent shock waves around the world and single-handedly inspired the creation of the Google image search?
"#BodyGoals," tweeted Kim Kardashian West alongside a photo of Lopez at her birthday celebration a few years back. And it's hard to disagree; the legendary bombshell truly has never looked better.
Here, 23 of Lopez's most unforgettable body moments.
1 / 23Chevron Chevron Photo: REX / In Selena, 1997
Dancer-actor-TV judge-singer Jennifer Lopez has more jobs than anyone any of us know, and she approaches her workouts with the same amount of dedication. Her boyfriend Alex Rodriguez captured one of them in a video he recently posted to Instagram, showing off a couples' workout in which Lopez brings her best to the gym, just hours before she performed onstage in her Las Vegas show.
In an eight-move arm workout, Lopez manages to work her biceps, lats, chest, and shoulders while also working her entire body. Like much of Lopez's life and career, the workout is super motivating. Best of all, the movements themselves are all fairly simple. Adjust the weight or number of reps for a more advanced burn, or stick to the lighter dumbbells on the rack to keep things casual. To help us break down how to bring these moves into the gym ourselves, we asked certified personal trainer Prince Brathwaite, of Daily Burn, to walk us through each move.
1. Dumbbell Chest Press
Lopez starts with a simple dumbbell chest press; all you need is a bench and two weights of your choosing. "While lying on your back, starting with dumbbells in your hand and arms up perpendicular to the ceiling, lower the weight to your chest and then press them back up to start position," Brathwaite tells SELF. "This particular variation includes an internal rotation at the top of the movement which targets the chest even more." This move works the chest and triceps, says Braithwaite.
2. Bicep Curl with Dumbbells
Lopez does two versions of bicep curls: first with dumbbells, which Brathwaite explains work the biceps with more stability than a curl bar or all-across barbell. Her trainer is holding her in place to help isolate the biceps. Remember to lower your arms slowly, controlling the move, as you release the curl.
3. Bicep Curl with Resistance Band
Lopez then does a similar move, this time using resistance bands. "Start with your arms out and in front of you. While keeping your elbows at your side, flex your elbows to pull the weight up," Brathwaite explains. Resistance bands keep tension in the bicep muscles throughout the exercise, meaning you get a bonus burn. He also notes that the top of the curl is the hardest, which you can tell by the amount of tension in the band as Lopez curls at the top. Be sure to maintain proper form as your arm muscles fatigue.
4. Cable Chest Fly
Work the pecs and the chest with the cable machine. "Lopez has her body at a downward angle, which focuses on the lower part of the chest," Brathwaite says. Grab handles set to the high position and horizontally "fly" your shoulders so that the bands meet in the midline of your body. "It should look like your arms are wings ready to fly," he says. "Just be sure hands finish in front and together."
5. Lat Pull with Arm Rotation
Lat pulls work your lats, mid traps, and rhomboids, says Brathwaite. "Reach up with arms extended to reach the handles, then pull your hands down to the outside of your shoulders," he explains.
6. Lat Pull with Long Bar
Like with her bicep curls, Lopez modifies the same movement to get in a few more reps. The lat pull with long bar works the same as a normal lat pull, but the wide grip allows her to focus in more on the lats while adding in some variety.
7. Back Extension
"Lie face down on the back extension machine, with the machine ending at your pelvis and leaving you room to drop your torso down and up," says Brathwaite. "Lift your torso using your glutes and lower back." The move focuses on exactly that—the glutes and lower back.
8. Sit-Up to Shadow Box
The workout ends with a cardio-strength burst. Brathwaite directs us to lie on a bench with two light dumbbells in hand. Then get the heart rate pumping by standing up and performing a jab-cross with the dumbbells. This total body move helps get the heart rate up.
For a full workout, Braithwaite recommends working through 12 sets of each movement 3-5 times, but choose the amount of repetitions and the weight best suited to your own ability.
- Jennifer Lopez Shows Off Her Strong Butt and Thighs With the Platypus Walk
- How Jennifer Lopez's Go-To Abs Exercise Works Every Inch of Your Core
- The Bodyweight Core Move Jennifer Lopez's Trainer David Kirsch Does With His Celebrity Clients
J.Lo's Abs Look Insane in This Video Of Her and A-Rod Doing a Killer Workout
We'll never get sick of fangirling over Jennifer Lopez's abs (seriously, never). In her latest post on Instagram, J.Lo not only showed off her rock-solid stomach, but she also gave us a glimpse at just how hard she goes at the gym to get that definition. Believe us, girl puts in work.
She reposted a video from A-Rod's Instagram (did someone say power couple?) of the two of them doing a killer workout at the Dallas Cowboys' gym. As always, her abs are straight fire.
RELATED: 9 Times J.Lo Showed Off Her Insanely Defined Core and Proved She's the Queen of Abs
J.Lo is currently in the middle of her "It's My Party" concert tour, and in the video, she said working out is key before performances. "I like working out on show day…it opens up my body for the nighttime so I don't go in there stiff. Then when I don't have a show, I don't do anything. I just rest."
J.Lo and A-Rod then slay a bunch of strengthening moves, like bench presses, biceps curls with a weighted bar, and battle rope whipping. (Yes, A-Rod, we saw you casually slap J.Lo's insanely toned butt.)
Want abs like J.Lo's? Follow these tips to make sure you're getting the most of your core-focused moves:
RELATED: 7 Small Changes You Can Make Every Day for Flatter Abs
Move from your waist and keep your hips still. Whenever you twist, make sure the movement happens from your bottom rib up.
Engage your muscles. Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.
Don't forget to breathe, and exhale deeply. To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.
If you don't know how to get started, try this ab workout that you can do in under 10 minutes. Your core will thank you later.
RELATED: 14 Best Foods for a Flat Belly
3.6m likes – View Post on Instagram Current birthday situation… yup photo credit : @lacarba
Like almost always, Google has the answer. Jennifer's trainer David Kirsch recently revealed to Health that the Shades Of Blue star has a go-to, tum-torching move: side-plank oblique crunches.
"It's perfect for when you need to focus on shaping and toning not only the obliques but the entire core," he said.
Kirsch told Us Weekly it works the core, chiseling the obliques and giving an over strong, beautiful middle.
"We're doing a lot of planks, side planks and we do this medicine ball toss while holding a lunge so we're monopolising the room," he added.
RELATED: Jennifer Lopez Responds To Photoshop Comments On Her Latest Ab-Selfie
2,389 likes – View Post on Instagram @jlo taking her core training very seriously! #medicineballsitups #energy #wellnesswednesday #killerabs #getkirsched #kirsching #fitness
But of course, exercise experts are constantly drilling into us that you can't spot target area with thousands of crunches, and J-Lo is all about mixing it up.
"I love to keep workouts with Jennifer high energy and high intensity, making sure the full-body workouts are fresh and always changing," Kirsch told Health.
1,813 likes – View Post on Instagram #kirsching @jlo this morning #Emilia making sure her #platypuswalks were on point. #madisonsquareclub #fitness #energy #sculpting #bootilicious #killingit
And like the saying goes: abs are made in the kitchen. Kirsch told Us that Jennifer is also fairly strict when it comes to her eating habits.
"It doesn't just happen — you need good genetics and she is very, very disciplined about what she puts in her body and she doesn't drink — even though she is holding a bottle of champagne and I'm sure she is celebrating," the fitness pro said. "She's very mindful of her body being this beautiful temple and really respecting it."
RELATED: Here's What Happened When I Followed The Same Diet As Jennifer Lopez


text:
- Selfie Stick with tripod attachment and bluetooth shutter (iPhone and Android compatible)
- Vor-Power Portable Charger (water resistant and attaches to the strap of a backpack or messenger bag) – has the capacity to recharge your phone 5 times. I was able to fully charge my iPad Mini, the phone and still have power left to recharge my devices.
DIY: Homemade Honey Facial Cleansing Scrub / Mask
The oil cleansing method was my DIY experiment until this morning. I was browsing Pinterest and this honey facial cleanser caught my attention. Honey has great healing properties and it's moisturizing. It's especially useful during the winter when the heater dehydrates your skin.
I needed a container for this new cleanser so I dumped out an almond scrub sample from either Sephora or Ulta. Then cleaned out the container, dried it and added baking soda halfway up the container. Next, I heated raw organic honey for about 30 seconds in the microwave, except the honey container melted…grrrr!! Thankfully, I had a brand new container of raw unfiltered honey which was in a pourable state so I squeezed out enough to fill the container with room to mix the honey and baking soda together.
Honey Facial Cleansing Scrub / Mask
2 tbsp baking soda
2 tbsp raw unfiltered honey
2 oz container
Add the baking soda and honey to a clean glass container and mix it all together. This should be enough cleanser to last about a week.
How to Use Honey Facial Cleansing Scrub/Mask
Scoop some of the honey mixture into your hands, spread it over your face before jumping into the shower. Do your shower routine, then lightly rub the honey mixture into your skin, focusing on areas you normally get blackheads, then rinse off.
The steam from the shower will let the honey sink into your skin to help moisturize and heal. Then the baking soda will help decongest your pores as your rub it into problem areas.
What's your favorite winter skincare routine?
DIY Toilet Fizzies
I'm not the crafty mom, who makes everything perfect the first time. The first attempt at making toilet fizzies "BOMBED" badly, I dropped the fizzie in the toilet and it sunk to the bottom, no fizzing at all. I had good smelling baking soda rocks that I should have kept as room deodorizers except I was mad and threw them out.
The original recipe probably didn't work because I had too much liquid from the soap coloring. I wanted to use soap coloring so they weren't boring white disks sitting on top of the toilet.
The recipe below is the one I had success with and it definitely fizzes once you drop them into the toilet. Links to the original recipes are in the sources below. I made 2 sizes a tablespoon size and 1/2 cupcake size for bigger deodorizing and cleaning jobs.
For the essential oil, I ordered a pink grapefruit oil on Amazon which was on backorder and being impatient, I went to Michael's the next day to buy a tropical passion essential oil. The picture shows the fizzies in a glass bowl, you really want to get a glass container with a lid. I was wondering why that was necessary, then I realized when people shower, the bathroom gets moist and you don't want the fizzies to get wet because they stick together and the citric acid will start fizzing away. So use a glass container with a lid or a sandwich bag if you don't care how it looks.
Items Needed
- Bowl
- Measuring Cups and Spoons
- Parchment Paper
- Cookie/Baking Sheet
- Cupcake or brownie pan (optional)
- Silicone Molds (optional)
Store the bombs in a container with a lid. Include a note so your guests don't end up eating them. "Dropped a bomb? After you flush drop in a toilet fizzie to deodorize. :)"
Toilet Fizzies from Marisself
Toilet Fizzies recipe from Savvysugar — this recipe did NOT work for me, it's the first one I tried to make.
Learn How to Do SEO from Rand Fishkin
I went to my first Hackers + Founders event hosted by Microsoft to learn about how to do SEO from Rand Fishkin of SEOmoz. As the co-founder of a startup, you have to take advantages of opportunities to learn low-cost or free ways to gain traction. In regular English, that means getting more users to use your product or buy your product from you. I've embedded a compilation of my tweets during the SEO talk using Storify.
Hackers + Founders attendees on the mailing list will get to use SEOmoz for free for 60 days…free fits in our startup budget! It's always nice to be able to try out tools before shelling out a ton of cash for them. For a bootstrapped startup, cash is king. I'm hoping to measure marketing efforts for Hand Things Down.
Here are the highlights of what he covered in the talk:
- Inbound vs Interruption Marketing
- Use Social Media and Email Marketing to complement each other
- 10 SEO Tactics to Gain Traction for your Startup
View the slidedeck on SEO for Startups.
How to Make Cold Brew Iced Coffee
This morning, I had a craving for cold brew coffee except I didn't feel like getting a babysitter for Bull (our very large pitbull) to make a trip to Trader Joe's. After searching the web, there were two main recipes which sounded doable. The only bad thing about this plan was waiting at least 12 hours for coffee. Either way, I was pot committed, poker term meaning, you've already invested too much to turn back.
You might ask, if you have a coffee maker which can make hot coffee in 5 minutes, why wait 12 hours and spend all this energy for cold brew. The reasoning is the flavor of cold brew is smoother since it is less acidic than coffee fewer with hot water and because I love coffee. It also stays fresh for 5 days in the fridge if I don't drink it all on day 1.
Meal preppers:
You can make a batch of cold brew on Sunday while you are prepping everything else. Portion the cold brew with almond or coconut milk and honey into individual mason jars so you can grab and go during the week.
2/3 cup coarse ground coffee*
2 water bottles (16.9 oz)
Pitcher or Mason Jar
*Coffee filter
*Mesh Strainer
Add 2/3 cup of coffee and two 16.9 oz water bottles to a pitcher or mason jar. It's best if you freshly grind the coffee, it's not a big deal if you don't. Mix coffee grounds into water until it's all wet. Cover and let sit on the counter for 12 – 18 hours. Put coffee filter in strainer over a bowl and slowly pour coffee through. Clean pitcher and pour strained coffee back into the pitcher.
Chill for ~1 hour.
Store in refrigerator for up to 5 days.
*Original ratio from the Noshon.it was 1/3 cup coarse ground coffee to 1.5 cups water, you can multiply based on the size of the container.
1 cup cold brew coffee
1/2 cup almond milk or coconut milk
Add honey to taste
1 cup cold brew coffee
1 cup almond milk or coconut milk
1 tbsp coconut oil or MCT oil (contains medium chain triglycerides which help with fat burning)
1 tbsp grass fed butter or ghee (Kerrygold butter can be found at Trader Joe's or Costco, Trader Joe's has ghee)
1 tbsp raw, unfiltered honey (I found mine at Costco)
Put everything in your favorite kickass mug, microwave for about 1 minute or so depending on how hot you like your coffee. Then use a blender or frother to mix, this makes it like a super creamy, frothy latte.
I'm the laziest cook EVER so of course I found a couple shortcuts.
If you have a French Press, you can use that to steep your coffee on the counter, DON'T PUSH THE PLUNGER DOWN until you are ready to strain the coffee into the pitcher you are storing in the fridge.
If you have a nut milk bag, you can put the coffee grounds into the bag, place that into your pitcher or mason jar and then pour your water over. Eleven hours or so later, you can pull the nut milk bag out and then set the pitcher in the fridge.
Let me know which of these methods you've used to make your own cold brew, enjoy!
Noshon.it Best Cold Brew Iced Coffee
Chow.com's Basic Cold Brew Coffee
No Excuses Workout
Why are there days where I am just glued to the couch, watching TV or reading? It seems all the fall shows and stacks of books I want to consume are conspiring to make me a couch potato. Well, not this year, I've got all my fitness stuff scattered behind the couch to get my bootie in gear.
We have about 90 days before the year ends and for some reason, I thought it would be a brilliant idea to lead a fitness challenge to get in the best shape EVER before the the year ends. Some days, I kick ass and other days I want to kick myself. Anyway, one of the goals for the fitness challenge is to exercise for at least 30 minutes, 6 days a week, totally doable, right? Not so much on colder days, when comfy sweats and my favorite blanket are much more inviting than getting all sweaty. On days I don't want to workout, I set the timer on my phone for 30 minutes and head out the door for a walk/jog or do body weight workouts like burpees, push-ups, scissor kicks, planks, squats, tricep dips and jumping jacks. I moved the stepper, exercise ball and bands to the living room to workout while watching TV.
So last night I had the PERFECT excuse to skip my workout, I was making dinner and while cutting a baguette for garlic bread, the knife slipped and cut my finger. I had to ask Mark to wrap my finger because blood was dripping all over the bathroom sink. It's crazy how a little cut could produce so much blood! Part of me said, "you should probably skip the workout so you don't bleed to death" while the other said, "don't be a wimp, nobody ever died from a kitchen cut." Anyone else have this constant battle inside your head where part of you wants to workout except your body doesn't want to move?
Anyway, after he wrapped my finger, I finished making a paleo version our meal. Then about an hour after dinner, I put on my heart rate monitor and went to the park to go jogging. This time, I managed to jog 2 miles nonstop and came home 30 seconds faster than the last time. The best part was I felt like I could breathe like a normal person instead of like a crazed zombie.
No Excuses Workout
Cardio: 30 minute walk or walk/jog around the neighborhood
BEGINNER: REPEAT 2x, take breaks as needed
INTERMEDIATE: REPEAT 3x
75 jumping jacks
25 squats
50 leg levers (beginners: do this with knees bent)
75 jumping jacks
50 sit-ups
25 burpees
The body weight exercises usually take about 30 minutes to do 3 rounds, a little longer depending on how many breaks you take. That's it, don't forget to drink 64 oz to a gallon for water a day!
It's not too take to join the fitness challenge, email, FB, tweet or leave your email in a comment.


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When you drive the Ford Escape, you'll feel comfortable in the driver's seat while you have several convenient features right at your fingertips. Save time dealing with your keys with the pushbutton start. If you plan on carrying a lot of cargo, all you have to do is fold the seats down in the back for more room in the vehicle.
When you're getting everything out of the back of the vehicle, you can press on a lever to open the tailgate instead of using a door latch. You'll also be able to see where you're going when you're in reverse thanks to the backup camera.
While you're in Aurora, MO, lane departure assistance makes it easy to drive straight ahead. If there's not enough space inside the vehicle, then use the racks that are on top for more ways to haul all types of cargo. Jimmy Michel Motors Inc can show you how to strap items to the rails to keep them secure.


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Not just a new year, but a new DECADE has begun! While every year people make resolutions, this time the stakes feel a little higher to keep up with them. Resolutions range from health, to finance, career goals and more. But one thing we have found is that everything you do starts in one place – YOUR HOME! Creating a solid foundation by decluttering & organizing your home will help you create more time & opportunity to achieve your resolutions!
Less is More
Your resolution of an hour workout every day sounded so achievable on December 31st, but by January 5th the laundry has piled up and the kid's toys are all over the house. You don't even have a spare minute to think, let alone 60 minutes to go to the gym! Start 2020 by going through and really sorting through your belonging. Focus on only keeping things you truly need or use, and get rid of items you don't. The fewer items in your home, the fewer things to clean up! Brittany, a Cleveland blogger, talks about the mental benefits she discovered after decluttering her home. Check out her blog post & YouTube video on her closet-cleanout for some motivation and inspiration!
Organization Techniques
If you're feeling a bit overwhelmed don't worry, you're not alone! Thankfully there is a ton of information out there on different organizational techniques and methods. The Home Edit is a great place to start! Their method focuses on not only creating efficient and long term organization solutions, but these solutions also completely transform the visual look of your home! Their book is easy to follow and includes some MAJORLY inspiring pictures that will make you want to jump up and start labeling!
Storage Solutions
So while the pantry may be one area where more items means more organization, that is not always true for every room in your home. If your living room is already overflowing with toys and game, adding even more items to the room is only going to make it feel more overwhelming. Hidden storage is a great solution, and one of our favorite options is a storage ottoman! You likely already have one, so you might as well make it functional as well as fashionable! With different options such as round or square, lift-top or dual-storage – you can definitely find something that fits your current style!
Stay Consistent
The most important aspect of de-cluttering your home is KEEPING UP WITH IT! Don't let this turn into another resolution that's forgotten about come mid-February. Set aside a specific time each day or week to continue working on decluttering. According to a Journal of Social Psychology study, it takes on average 66 days for a new behavior to become automatic. So by March, decluttering will feel like just another part of your routine and not some huge daunting chore.


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Valentines Day 2019:Being Asexual, relationships and doing what YOU love.
I'm asexual, and so is about 1% of the population of not only the UK but the whole world. So yes. We do exist. We aren't a myth. But let's clarify one thing about the term asexual…
For me, I see myself as an Asexual individual who doesn't want any relationship with a significant partner, either sexual or purely platonic; no dates, no romance.
"But you'll change your mind!"
"Maybe you just haven't met the right person yet!"
"How do you know if you've never 'tried'?"
To this I say…
Thank-you for telling me what I already know; yes I don't want a relationship. No I am not looking. I am comfortable in turning people down; ironically- it's something I've had to do a few times.
"So, do you love at all?"
Besides coffee (as I sit here writing this with an espresso in hand); the answer is yes. I do love. I love that little 4 letter word…
The possibilities. The adventure. The thrill of waking up in the morning and not knowing what will happen. The suspense where I find myself at the brink of exploration and new discoveries, excited who or what I'm going to share my creativity with and to learn from. Taking a leap forward into life. Leaning into life and learning from life as I live. Just living.
I've changed a lot.
It hasn't always been like this… 5 years ago I really didn't love life (as I talked about in Episode 1 of the Spectrum Series Podcast).
To think back and ponder on that state of mind I was in at that time, I didn't love anything but the detrimental distractions stopping me from seeing anything but loss. Losing my mind, losing everything I'd ever done, and ultimately, losing my life. I felt like my relationship with the world was so distant.
I realised that it's okay not to be okay. It's okay to enjoy things that others may not. It's okay to be you.
If I can love what I do; I'll live loving life and have a relationship with the world that I can share the positivity through in a kind of platonic partnership with everyone in society. As a game-changer, as an adventure seeker, and as a worthwhile individual amongst society.
I've got to love myself for anything to change. For the world to change surrounding stigmas. For everybody to have a voice.
You can only be you.
Because you can't change other people; you may be able to massage and make tender certain emotions, or situations, but at the end of it all; it's up to the individual to shape their own journey.
Really, love is what you make of it. It's you, knowing you, and accepting yourself for who you are.
Love yourself. You're worth it.


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The South Bend Museum of Art provides exciting art classes through the year to engage the young artists in our community. Students work with local artists and art educators to explore media, develop technical abilities in the visual arts, and pursue their own curiosity and creativity in a supportive environment.
(If you are an SBMA member and are enrolling online, enter code "MBR20off" on the checkout page to receive your 20% discount)
Contact Casey Smallwood at email@example.com if you have any questions
We are working diligently to get summer camps posted.
Check back regularly for updates!
Summer Camp Information, click here.
- Sorry, this product cannot be purchased.
*New Projects* Young Potters (ages 6-8) 6 weeks$128.00 Add to cart
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Of Course You Can Draw!! Basic Drawing (ages 9–12) 6 Weeks$128.00 Add to cart
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LOS ANGELES – The Giants are making a rare change on one of the most tenured coaching staffs in baseball.
Joe Lefebvre, the former hitting coach who returned to the major league staff in 2011 as an assistant to Hensley Meulens, is stepping down to return to a pro scouting role. Giants GM Bobby Evans said that Steve Decker, the club's minor league coordinator of hitting instruction, will be elevated to the major league staff as assistant hitting coach.
Decker will join the Giants on Friday. Lefebvre's final day of service is Wednesday.
The Giants have scored the second fewest runs among NL clubs, but Evans said the team's performance did not impact the decision.
"The motivation for the change is Joe has an appetite for pro scouting," Evans said. "He was an integral part of our success (as an advance scout) in 2010. The timing, as much as it's unusual, this is something that's been on his mind for awhile."
Lefebvre, 59, is in his 21st season in the Giants organization. He was elevated to Dusty Baker's staff in 2002 and was first base coach for one season before becoming the hitting coach under Felipe Alou in 2003. When the Giants hired Carney Lansford as hitting coach prior to the 2008 season, Lefebvre moved to a special assistant role and provided many of the advance reports that helped the Giants shed three playoff opponents in 2010. He returned as assistant hitting coach when the Giants added the position in August, 2011.
Lefrbvre was a .258 hitter over six seasons with the Yankees, Padres and Phillies from 1980-86.
Decker, 49, was beginning his fourth year as hitting coordinator after spending seven years as a minor league manager at four different levels, including two at Triple-A Fresno. Drafted and developed in the Giants organization, the former catcher is in his 21st season in the organization as a player, coach or manager.
Evans said the Giants will piece together Decker's duties for the time being.
The rest of the pregame news was light. Bruce Bochy said Hunter Pence had "his best day yet" while swinging a bat and full-scale batting practice is a couple days away.
Matt Cain also played catch again with no setbacks.


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Whenever your company trades internationally it's likely you'll be exposed to currency risk. We provide importers and exporters with bespoke foreign exchange solutions to help mitigate these risks.
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Eligible deposits with us are protected by the Financial Services Compensation Scheme (FSCS). We are covered by the Financial Ombudsman Service (FOS). Please note that due to FSCS and FOS eligibility criteria not all business customers will be covered.


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Ask Your Library
Event box
CANCELLED --The ABCs of CBD and Medical Marijuana: A Potential Treatment Alternative to Prescription Medications
The discussion will provide medical information about CBD/THC, the differences between CBD and medical marijuana, how people can legally obtain medical marijuana in Virginia and answer questions people may have as to whether medical marijuana is a potential treatment for their medical issues, such as pain syndromes, anxiety, depression, insomnia, Lyme Disease, Chronic Fatigue Syndrome and a number of other medical conditions that are not under good control even with prescription medications. Adults.
- Date:
- Thursday, February 20, 2020
- Time:
- 7:30pm - 9:00pm
- Library Branch:
- Patrick Henry Library
- Categories:
- Lecture/Workshop
- Audience:
- Adults


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This quaint studio condo is an affordable choice that is perfect for smaller parties or budget-minded travelers. Though this rental is compact, it offers plenty of room for the family along with fantastic, on-site amenities including an indoor pool, hot tub, fitness center, tennis, basketball, and more.
What's nearby:
This condo is located north of the Mountain House base area, just before River Run Village. It sits just a short drive from skiing and riding in the winter and mountain biking and hiking in the summer. A bike path runs right past the property, winds through the resort, and leads to Lake Dillon and even Breckenridge. The Outlets at Silverthorne are just eight miles west for terrific shopping opportunities while Arapahoe Basin is only five miles northeast for more wintertime fun. The resort shuttle makes it easy for guests to get to a variety of nearby, seasonal activities including stand-up paddleboarding, golf, ice skating, and more.
Things to know:
Free WiFi
Kitchenette with microwave, minifridge, and coffee maker
One sofa bed included
Shared laundry facilities
Elevator in the building
No air conditioning
A 4x4 is recommended during the winter months A damage waiver, covering up to $2,000 of accidental damage to the property or its contents, is included in the cost of your reservation.


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Color Profile Management
This section covers Image Transformations (or CDN API methods) that provide color profile management and configure Uploadcare's CDN behavior depending on the size of ICC profiles embedded in images.
- Color Models and ICC Profiles
- Configure Conversion to sRGB,
- Setting the ICC Profile Size Threshold,
Color Models and ICC Profiles
Digital images can be stored in different color models depending on how we use them: whether it is displaying, printing, or something else. The most common model for images intended for viewing is RGB, while CMYK is widely used for printing.
While CMYK images are common, some browsers support them poorly. But more importantly, CMYK support is inconsistent across different browsers. This means that if you happen to serve CMYK images on your site, the colors will vary.
To eliminate the inconsistency, by default, we convert all CMYK images to sRGB. Another drawback of rendering CMYK images on a page is the large size of CMYK ICC profiles (those weight more than a regular 1920x1080 JPEG image). This negatively affects your page performance metrics such as First Meaningful Paint (FMP) and Time to Interactive (TTI).
/srgb/fast/, 33Kb
CMYK image converted to sRGB.
/srgb/icc/, 33Kb
CMYK image converted to sRGB using ICC profile.
/srgb/keep_profile/, 617Kb
CMYK image with the original ICC profile. Colors depend on a browser.
In turn, an ICC profile defines how we interpret colors for the given color model. ICC profiles are binary files, which can be either embedded in an image or distributed as is.
With RGB images, embedding a profile is optional. If there is no embed, sRGB is assumed as default color space. Since most of the images on the internet are in sRGB, they commonly don't include any profile embeds. For CMYK images, an embedded ICC profile is mandatory, while still can be absent. In the last case, we assume that the image is in the "Web Coated (SWOP) v2" color space.
Configure Conversion to sRGB,
The operation sets how Uploadcare behaves depending on different color profiles of uploaded images. See the table below to learn more about the possible outcomes. We also provide an option to omit the conversion for the cases where you explicitly want CMYK outputs.
The operation defaults to the
fast value. However, we plan to optimize our
image processing infrastructure to make
icc faster and make it default. Both
operations ensure consistently displaying images across different browsers.
Depending on the input color model, the parameter you include in the operation,
and threshold you set with
max_icc_size, one of the
four possible outcomes will occur: profile embedding, profile discarding, color
conversion, and fast color conversion.
|Input Image
|RGB, small profile
|RGB, large profile
|CMYK image
|fast conversion
"small profile" and "large profile" stand for profile sizes below and above the
max_icc_size setting respectively.
Here is the definition for every possible outcome:
- Profile embedding: no changes in image model or colors. ICC profile, if present in the source image, stays embedded.
- Profile discarding: no changes in image model or colors. ICC profile, if present, gets stripped off an image.
- Color conversion: an image will be converted to sRGB using a full-featured color management system.
- Fast color conversion is performed using a simple formula which doesn't consider any color profile and thus provides a result different from a color-managed version.
* While we try to preserve the color model and profile for CMYK images with the
-/srgb/keep_profile/ setting, this is not always possible. Certain Image
Transformations require RGB color model, and thus we automatically convert the
subjected images to sRGB using the
icc mode. The list of operations
incompatible with CMYK includes:
filter, and
Color Adjustments.
Setting the ICC Profile Size Threshold,
The operation defines which RGB color profile sizes will be considered "small"
and "large" when using
srgb in
fast or
icc modes. The
:number stands for the ICC profile size in kilobytes.
The default value is 10 (10240 bytes). Most of the common RGB profile sizes (sRGB, Display P3, ProPhoto, Adobe RGB, Apple RGB) are below the threshold.


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This journal is open access journal which means that all content is freely available without charge to users or / institution. Users are allowed to read, download, copy, distribute, print, search, or link to full text articles in this journal without asking prior permission from the publisher or author. This is in accordance with Budapest Open Access Initiative.
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
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Chili Lime, a popular Mexican flavor, is quickly becoming a favorite everywhere. Now you can add this spicy, citrus blend to any dish.
We created our Savory Blends to be all-purpose seasonings you can sprinkle on just about anything. Use them as you would use salt and pepper to give any dish a uniquely delicious flare. Here are some of our favorite uses:
Lime Juice Powder, Smoked Paprika, Oregano, RFSC Chili Powder (Anaheim Pepper, Ancho Chili, Guajillo Pepper, Oregano, Aji Panca Chili Peppers, Chili de Arbol, Garlic Powder, Cumin Seed, Sea Salt), Sea Salt, Garlic Powder, Onion Powder, Cumin, Ground Ginger, Cayenne Pepper, Red Pepper Flakes
Named after one of the Roaring Fork Valley's most epic hikes—this adventurous blend of rosemary, thyme and spices is so flavorful, the only conundrum will be what to use it on next!
This is truly an all-purpose seasoning. Stir this into sautéed veggies, or pan seared shrimp, fish or chicken.
Onion Powder, Rosemary, Lemon Zest, Black Pepper, Cumin, Red Pepper, Oregano, Citric Acid, Paprika, Minced Onion, Basil, Mesquite Smoked Salt, Thyme, Sea Salt, Vinegar Powder.
C'est Tout Bon means "It's all good". We took inspiration from France— regarded as the culinary capital of the world—to create this blend. Garlic combined with lavender, herbs and spices will have you chanting "Oui, Oui" with every bite!
We created our Savory Blends to be all-purpose seasonings you can sprinkle on just about anything. Use them as you would use salt and pepper to give any dish a uniquely delicious flare. Here are some of our favorite uses:
Garlic, Thyme, Parsley, Rainbow Peppercorns, Himalayan Sea Salt, Lavender, Rosemary, Onion Powder, Lemon Pepper, Lemon Rind.
In Hinduism, Shankir means Lord Shiva, one who causes happiness... and nothing makes us happier than a good curry blend. This one is sure to make all your meals Bolly-good!
INDIAN CHICKEN CURRY: Using our one minute marinade, replace olive oil and white vinegar with toasted sesame oil and rice vinegar. Cube chicken before marinating. Chop one carrot and sweet pepper. Suatee in 1 TBSP Oil, 1 TBSP Tamari, 1 Lime Juiced. Add 1 CAN of coconut milk, 2 TBSP SHANKIR. Stir in chicken and chopped cilantro. Let simmer. If desired, thin with more coconut milk, or coconut water to taste. Serve over rice or noodles, or with Naan bread.
Tomato Powder, Minced Onion, Onion Powder, Garlic Powder, Turmeric, Coriander, Fenugreek, Cumin, Black Pepper, Ginger Root, Mustard Powder, Fennel, Allspice, Red Pepper, Coconut Sugar, Sea Salt, Cinnamon, Cardamom, Cloves, Mace, Nutmeg.