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Empowering patients with market-based, private-sector solutions, not more government mandates from politicians and bureaucrats
Eight years after the disastrous failure of Obamacare, Tennesseans continue to see their healthcare costs soar and insurance premiums skyrocket. Those with chronic illnesses and seniors living on a fixed income have been hit particularly hard by these runaway medical costs, yet Washington politicians continue to fail to deliver any meaningful solutions.
Our community doesn't need another government mandate or expensive bureaucracy to solve our healthcare troubles. Instead, we need market-based reforms that expand patient access to healthcare by taking aim at the real problems- rising costs and lack of competition. In order to reduce the costs of medical care, we must work to roll back restrictive Obama-era regulations on our health care coverage options, support legal reforms that protect doctors from frivolous lawsuits, and tackle preventative care, especially around addiction treatment and opioid dependence. Leveraging his years of private-sector experience, Brandon will work to bring innovative, market-based solutions to reduce health care costs and expand patient access to care with more affordable coverage options.
- Increase competition by rolling back Obama-era regulations and reducing the role of government in health care
- Combat the opioid epidemic by stopping the over-prescription of opioids and incentivizing alternative pain management treatments
- Strengthen lawsuit reforms to crack down on costly frivolous lawsuits
- Promote price transparency and diverse coverage options to help empower patients with the tools to find cost-effective care
- Put doctors, not government bureaucrats, back in control of patient care
Empower Job-Creators & Grow Our Economy
Maintain Excellent Schools
Reduce Traffic Congestion
Lower Healthcare Costs


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Get a first look at new arrivals, promotions and in-store events.
You are signing up to receive Brighton emails. You can withdraw your consent at any time. Read our Privacy Policy or Contact Us for more details.
(We promise not to share your information with anyone else)
Turquoise-hued jasper beads echo the shades of blue found in Moroccan architecture and delicately dangle from these petite hoops.

subset: commoncrawl


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***Check out our NEW Bus Tracking Application, VersaTrans My Stop.***
Your Family ID has been setup as your USER ID and PASSWORD. We hope you find this new tool very helpful. You should find your Family ID on your transportation information page from your registration packet.
Woodland Transportation Office
located in front of Woodland Primary
17370 Gages Lake Road, Gages Lake, IL 60030
Main Office Telephone Number: (847) 856-3644
We welcome you and look forward to a very exciting 2019-2020 school year. We are available August 7th and 8th at Proof of Residency (POR) to correct any issues prior to the first day of school. The last day we can accept transportation changes is Thursday, August 8th. Please pay extra attention to your transportation information before you exit the building.
Where is my transportation info located? – Proof of Residency (POR) Packet
Please see full sheet page with bus information in the POR packet.
- Middle School and Intermediate Students will not have a bus tag.
- Elementary students will find a bus tag in the POR packet.
- Primary students will receive a bus tag from your teacher at Meet the Teacher.
- Special Education Students – For the safety and identification of our Special Education Students we are providing a bus tag, for all grades to be attached to their backpack and viewable for our drivers and teachers.
***All updated bus information & tags will be placed in your registration packet at POR. Review your bus information before leaving Proof of Residency. Please email the transportation office at email@example.com if you have any questions.
- We are unable to make changes between August 9 and September 8, 2019. All changes submitted during this time period will be effective September 9th because individual changes impact the entire system changing other bus stop times that have already been communicated to families.
- All bus changes (after September 8th) take a minimum of three days to process. Please submit bus forms with as much notice as possible.
- Drop off times are estimated, therefore we ask for your patience the first few weeks of school as our students and staff adjust to the daily routines.
- Students should be at the stop at least five (5) minutes before the pickup time. Drivers are not permitted to wait for students who are not at the stop on time.
- Route signs are located in the first bus window (to the left of the door).
- Drivers are required to take attendance as your student leaves the bus. Please prepare your student to clearly give first and last name when requested.
- Should you need to make changes, the "Revised Bus Information" form is available at the school or through the District 50 website.
- Please feel free to stop by the Transportation table to make changes and/or meet our team.
We look forward to providing your child with a safe and enjoyable ride to and from school.
Transportation Department


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A while ago, I wrote a blog post about mistakes I made when I started blogging. One point I mentioned was that I didn't share my blog posts and links and when I did, I clearly wasn't doing it right because for the first six months or so, my stats were pretty shocking.
Now I know it's not all about numbers and to be frank, my stats still aren't actually that great but I seem to have got the hang of effectively sharing my blog posts to the right sort of audience to grow my following, gain loyal readers and encourage interaction on my blog posts. I started thinking about what I was doing (or rather not doing) back then compared to now and composed a little list of things that I've personally found helpful and beneficial to sharing my blog posts. I can't guarantee that all of these will work for everybody, they're simply what I've found have worked for me which may work for you too!
Different platforms
I always share my posts on Twitter, obviously but I also have a Facebook page dedicated to my blog, a Google + account and a LinkedIn account which are all linked up to my blog so new posts automatically get posted to all platforms to all potential audiences.
Different times of day
I know it sounds obvious but your blog and Twitter followers are from all over the world so be sure to post your blog links throughout the day. If you just do it at a certain time, someone from the other side of the world could always be missing it.
Relevant hash tags
I was pretty useless at for ages but using relevant hash tags on Twitter is important because believe it or not, people actually search for them! #bookbloggers, #lbloggers (lifestyle bloggers), #tbloggers (travel bloggers), #foodbloggers are some I use.
Twitter link-ups
Again, I didn't know about these for a while but I've found lots of new blogs to follow from taking part in them and gained new followers too. #SundayBlogShare and #MondayBlogs are two I always use but I'm sure there's lots more floating around!
Tag Twitter accounts which are designed to retweet your posts in your tweets
There's plenty of Twitter accounts around that are designed to help bloggers by retweeting their links. You have to tag them in your tweets for them to see it but a few are @UKblog_RT, @FemaleBloggerRT and @RTYourBlog. (If anyone knows of others, please leave them in the comments for people to find!)
Take part in Twitter chats
Twitter chats are so much fun! I can't believe it took me so long to get involved in them but they're a great way to meet other bloggers and potentially gain new followers by sharing links at the end. Check out this post by Olivia for a weekly chat timetable!
Have sharing options on blog posts
If you look at the bottom of this post, I have lots of sharing options for people to use; Twitter, Facebook, Pinterest, Reddit and although I don't use all these, a reader might so make all options open!
Include photos in tweets
I've only recently started doing this but I've found it has a great impact and drives more people to your post. By including an image in your tweet, it makes it stand out in a sea of other tweets and will catch people's eyes!


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POCONO TOWNSHIP, Pa. -- There's a new plan to clean up the interstates in the Poconos.
State Senator Mario Scavello, the Pocono Mountains Visitors Bureau, and Monroe County commissioners announced Wednesday morning that a private contractor called Adopt A Highway Maintenance Corporation has been hired to pick up garbage along the roadway.
Trash will be picked up on Interstate 80 from the New Jersey toll up to the Interstate 380 split in Monroe County.
Christine Webb from Pine Grove in Schuylkill County visits the Poconos often, and while most people notice the beauty, she notices something else.
"I am tired of seeing trash and dead animals going down the highway," Webb said.
"We want our guests to really be able to come to the Poconos and enjoy it for its beauty. Believe me, there are a lot of areas in the Poconos are beautiful, but as the guests approach on major routes, I think we all know that we have a litter issue on those routes," said Chris Barrett, Pocono Mountains Visitors Bureau.
The first phase will cost $60,000 and will be paid for with money from the hotel room tax in the Poconos.
Officials say hiring the company is cheaper than having prisoners pick up trash because of insurance and other costs.
There is also a bill in the State House right now that if passed, will increase fines and penalties for littering. In some cases, penalties could include the litterbug picking up trash for 40 hours.
"They are going to be hefty fines. It's not going to be a slap on the back and on top of the fine, they are going to have to pick up litter. So this is how we are going to come down on them," said State Sen. Mario Scavello, (R) 40th District.
Officials say this plan will also allow PennDOT workers to focus on just fixing roads.
The first of four cleanups is scheduled for sometime next month.


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never.no, a company specialising in integrating social media into traditional broadcasting, is planning to increase its output from MediaCityUK.
It comes following the appointment of Scott Davies as its global CEO. Davies, previously its vice president EMEA is based at The Landing and takes over from founder, Lars Lauritzen.
"Not only are we right on the doorstep of the BBC, ITV and a number of leading independents, but we rub shoulders on a daily basis with creative, digital and media companies all doing ground-breaking work in the broadcast space," said Davies.
"That, combined with having user-testing labs on site, which can calibrated for any platform or device, means we are well placed to take advantage of the rapidly growing appetite for more and better live interaction with viewers via social media amongst both brands and broadcasters."
The firm also has offices in Australia, USA and Norway.


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Transport remains the issue that young people in Barnsley would most like Members of the Youth Parliament to discuss at their annual debate in the House of Commons in London next month.
Young people across the country have been asked what issues matter most to them, in order to determine what is debated by the UK Youth Parliament (UKYP) in the House of Commons on 10th November
Over 10,000 young Barnsley people participated in the 2017 Make Your Mark ballot - a fantastic achievement which shows how keen they are to engage with this process year on year.
Young people were asked to choose from 10 issues and voting took place across Barnsley in secondary schools and colleges. Youth councillors and Members of the Youth Parliament (MYP) delivered assemblies and promoted the ballot to their peers.
A total of 10,239 votes were cast in Barnsley and the top three issues cited by the borough's young people were, in full:
- Transport Work experience hubs for 11 to 18-year-olds
- Curriculum to prepare us for life
Brandon Green MYP, an active member of Barnsley Youth Council who has been supporting the campaign, said: "We are all proud of the work that we do in ensuring that young people's voices are heard. It is great for Barnsley's young people to be able to take part in such an important democratic process."
Cllr Tim Cheetham, Cabinet spokesperson for People (Achieving Potential), said: "The enthusiastic response in Barnsley to the democratic opportunity presented by the Mark Your Mark ballot is yet another great example that young people locally want to get involved and have their say.
"It's great to see how young people want to become engaged in the democratic process. We've been proactive in encouraging this by giving them opportunities to present items at our Cabinet meetings as part of the Takeover Challenge which puts children and young people into decision-making roles.
"I'd like to thank Barnsley's youth councillors for putting their time and effort into delivering this campaign to their peers. The process will ensure Members of the Youth Parliament have a clear direction for their debate in the House of Commons next month."
The annual House of Commons debate will take place on Friday, 10 November chaired by the Speaker of the House of Commons Rt. Hon. John Bercow MP and broadcast live on BBC Parliament. The Youth Parliament will use the debate to choose its priority campaigns for the year.


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Product Introduction
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About Me
Hi Friends,I have done graduation from Nutan Maratha College, Jalgaon with specialisation in Pure
Mathematics and post-graduation from North Maharashtra University, Jalgaon with specialisation in Computational Mathematics.
Now I am working as Associate Professor in Applied Mathematics at Ramrao Adik Institute Of Technology, Nerul
Navi Mumbai-400706.
I like playing with numbers. Normally I have seen that the students are having fear of Mathematics.
I want to link life and Mathematics so that no one will have the fear of Mathematics. I will always try to make Mathematics
interesting. If you have any ideas , you can share with me, you are most welcome for this.
I have completed my school education from S. B. High School and Junior College, Gondegaon. I have also attended S.
S. M. M. College, Pachora.
What a job!
I might describe my job in a little more detail here. I'll write about what I do, what I like best about it, and even some
of the frustrations. (A job with frustrations? Hard to believe, huh?)
Here's a list of some of my favorite movies:Twelve Angry men, Vertical limit, DDLJ, K3G and offcourse HARRY
Here's a list of some of my favorite music:OMKAR SWAROOPA.., Tujhe dekha to jaana sanam.., and many more
This site is built and maintained
by Prof. Narendrakumar R. Dasre


text:
"Every job seems to have a different tech stack, should I apply even if I never used it?"
✨How to automagically convert your medium posts to gatsby ✨.
XSS doesn't have to scare you. Hold my hand. We can do it.
The object spread operator. Magic? Let's find out!
How to write chaining fn like
Learning Redux better by rewriting it from scratch.
Fixing browser performance issues with debounce.
Dead simple Redux. Hold the ketchup, and the boilerplate.
Writing an assert() from scratch.
Import/export in node.js without a build step.
Easy app sharing with Expo.
Middleware is everywhere. Middlewhere?
No Swift here.
Going faster by slowing down.
What is this next.js magic?
Now with more autocomplete.
Let's find that problem.
Don't be an astronaut.


text:
Or maybe not. We're not insinuating anything here, because we love you no matter what. You know what else we love? That's right: Wii Fit.
While it's funny to quip that this is a perfect game for moms across America, we recommend that everyone take a closer look at the versatility of Wii Fit. How many of you own a treadmill or other exercise machine? Those things take up space. Maybe you'd like to own something like that, but you live in an apartment, like many Americans, particularly those under thirty who maybe haven't bought a house yet. Then space becomes a real issue, as this blogger well knows from years of apartment-living. But with Wii Fit and the balance board peripheral, suddenly working out with gear can take a lot less space -- and you get the added benefit of monitored results, which we always thought was an excellent feature.
Working out with the Wii has already become a popular hobby for many gamers -- the addition of this software just makes it that much easier. Maybe some gamers would have liked to have seen less focus on the title during Nintendo's keynote, but this kind of thing is rapidly becoming a cornerstone of Nintendo's winning strategy, and we all better get used to it. The Wii is to Americans what the DS is to the Japanese, it seems; it's an all-in-one device that can fit anyone's needs, and Wii Fit is a strong part of that.


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Aspects To Assess Before Buying Handmade Coffee Mugs
Handmade coffee mugs are considered as mugs that are designed by potters depending on the clients' needs. Before purchasing the handmade coffee mugs it is best you evaluate some factors. You can study more here about factors to evaluate before purchasing handmade coffee mugs by visiting this homepage.
Make sure that the quality of the handmade coffee mug is excellent. As it would be frustrating to use a coffee mug that wears off quickly. In the end you will have to buy another one thus using a lot of money. While using a quality handmade coffee mug guarantees the client that it will serve them for long.
Identify the amount you willing to spend before buying the handmade coffee mugs. Hence it is best that you set a budget. Having a budget helps to evade cases that you might overspend while obtaining the coffee mugs. Also one could research on the rates presented by different handmade coffee mugs service providers. In most scenarios the service providers' prices are different. This makes it simpler for the customer to compare the charges and choose one that suits their budget.
Know the period the service provider has been working. Because it is wise that you use a handmade coffee mug service that has been in service for more than five years. Since with time the service gets additional experience and better approaches to use. Although this is not the same scenario when a person uses a handmade coffee mug company that has recently started working. In most cases the client is uncertain of what to expect from using the service provider.
Know the reputation held by the handmade coffee mug service. For the reason that some of these service providers tend to share false advertisement with their clients. A client who results in using this kind of company gets annoyed with their work. With this it is reasonable that you check on their sites to recognize their reputation. The sites have reviews left by other customers. If the ratings left are good then you could use the handmade coffee mug service provider. Additionally one could request for referrals from friends who might have used a handmade coffee mugs service provider.
Confirm that the service shares the consumers' best interest. As some companies incline to focus more on the money they will obtain from their consumers. Hence it is advisable that you use a service provider that shows interest in your case. A good company should ensure their clients are satisfied. To learn more about this data you could visit this site.
More reading: great post to read


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The Hunter- Character Profiles. (Part- 2)
Previous: (Part-1)
Welcome! For the second part of this series, please allow me to introduce, Chief Detective Cassius.
- Name: Cassius.
- Age: 38
- General physical description: Short hair (greying early from stress), perfectly shaped goatee, lean, usually seen with heavy eyes (he doesn't get to sleep much).
- Homeland: Silvervayne of the Old lands.
- Type of home/ neighbourhood: A regular apartment in Newvayne. Nothing special, but he doesn't spend much time there anyway.
- Relationship status: Single… but always trying to rectify this.
- Current family: None (that I have told you about… yet).
- Family background (parents, previous marriages, etc.): See above. 😉
- Friends: The white witch Ariel, the little vampire lord Korhea and ever protective Hunter, Azerius.
- Other close relationships: A nice, top shelf whisky (even better when it's free).
- Job: Detective and monster hunter in training.
- Dress style: Stereotypical detective. Long tan coat, shades, cigar in mouth… etc.
- Religion: None.
- Attitude to religion: Indifferent.
- Favourite pastimes: Drinking whisky.
- Hobbies: Cleaning his gun collection.
- Favourite sports: Chasing the criminals of Silvervayne.
- Favourite foods: Anything quick and easy, usually pizza washed down with a pint of coffee.
- Strongest positive personality trait: Determination.
- Strongest negative personality trait: Crude.
- Sense of humour: Slightly twisted (despite his position).
- Temper: Controlled.
- Consideration for others: Much like Azerius, Cassius is a protector of humanity. He is, however, of the mundane variety… for now.
- How other people see him/her: People see Cassius as the figure of authority that he is. He is both respected and feared among civilians. Azerius sees Cassius as a hunter in the making and potential weapon to wield against the forces of the dark.
- Opinion of him/herself: Cassius is strong willed and can see nothing but the goal ahead. He cares little for his own wellbeing. But maybe… there is a side to him that we haven't yet seen…
- Other traits, especially those to be brought out in story: He is an expert marksman with an affinity for firearms. He is fearless, even when face to face with a monster for the fist time.
- Ambitions: To bring and maintain peace.
- Will readers like or dislike this character, and why? Cassius is a fun character, with no obvious flaws… for this, I think readers will enjoy him. His history is completely untold at the moment, so opinions may change. 😉
Thank you all for reading! That was the profile for the main character Cassius of my novella and upcoming series of books, The Hunter.
If you haven't yet read my novella, The Hunter: Monster Within, you can grab a digital version on kindle, read it free on kindle unlimited or pick up a paperback version, right here: The Hunter: Monster within.
Here's what people have to say about my novella, so far:
"Loved it. You're style is fast paced and you don't weigh it down with too much fluff." 5/5 Amazon – Spoonydog.
"I haven't enjoyed a book as much as this one for ages." 5/5 Amazon – Erica.
"The Hunter was a monster story through and through. This was old-school horror at its best." 4/5 Goodreads – Readtolivetowrite.
Also, while you're here, go check out my YouTube channel and show me some love over there: L. A. Vockins.
You can also support me on Patreon!
Thanks again! I will be back again very soon. Take it easy and stay awesome.


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MediKane has just returned from attending the Natural Products Expo West, held in Anaheim, California. The NPEW is the largest assembly of suppliers, distributors and retailers of natural products on the planet. This year there were over 70,000 visitors to the event and it keeps growing. This visit will allow us to maximise the results when we exhibit at the Natural Products Expo East in Baltimore this September.
There were a few observations that affect MediKane directly, including the fact that being from a US business (MediKane USA LLC, Wall Street, NY) gave us much more acceptance than being a foreigner.
Other 'Take-aways' were:
- The requirement for a product to be natural is mainstream and continuing to grow strongly
- US consumers have a very high appetite for new natural products
- A Diabetes Treatment that works would stand out:
- There were NO products that can compete with NutriKane D's effectiveness at the show
- There were loose claims of 'Blood Sugar Friendly' but none of substance.
- The opportunity for a natural and effective diabetes product in the USA is massive.
- Clinical Trials were referenced, but not much evidence, meaning:
- US consumers know they are important.
- VERY few products in our categories have the evidence or clinical trials NutriKane has.
- There is also a definite opportunity for a Weight Management product.
- All US products must have great taste and mouth-feel, and be sweeter than Australian products.
Next Steps for the MediKane team:
- Today we have the Hospital Product (NutriKane+) for sale in the USA
- It is planned to launch a US Diabetes Product (NutriKane D) later this year


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This site is operated by a business or businesses owned by Informa PLC and all copyright resides with them. Informa PLC's registered office is 5 Howick Place, London SW1P 1WG. Registered in England and Wales. Number 8860726.
Booth: 4291
Since 2008, we have revolutionized the industry by offering one day lead time from our four strategic locations with the widest ranges of products and sizes in the industry. We began with crosslinked polyethylene (XLPE) and have evolved into a diversified foam supplier that serves multiple industries across North America.


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– Hey, Killer Bs, it's Pahla
B from pahlabfitness.com, and on tap today, I've got
a great knee-friendly cardio and weights workout that is perfect for women of a certain age. Ladies, today, we are going
with absolutely no jumping, no transitions to the
ground, and no squatting, but plenty of both cardio and strength to get a great, efficient
and effective workout. Now you're going to need
a pair of dumbbells. I went with a very moderate weight today, because honestly, that's what
sounded good for me today. You should always set your own challenge, and if you need a better challenge, make sure that you open up
the description box below, so that you can get my
exact three-pair set that I got from Amazon. That way I always have the right
amount of weight for today. You guys, today is a thorough Thursday, which means that I've got
both a warmup and a cool down and plenty of sweat in between. When you're ready for this one,
I'm totally ready, let's go. (upbeat music) All right you guys, let's
get moving and grooving, and I'm actually gonna start
my timer (gasps) for the warmup and I'll tell you why in just
a second when we get started. Let's go ahead and get
started with some arm circles and high knees like we do. If you are new around here, you didn't know that that's like we do, but I promise if you subscribe and hangout for a while and do these
workouts with me, you'll get to know and possibly love
this warmup, my friends. We do the same one every time, because honestly, this is the easiest way for us to get warmed up both
mentally and physically. It's one of those Pavlovian things where when you do the same
thing every single time, you get the same response
every single time. When you start doing this warmup before every single workout, your body and your brain will know that it's time for a warmup. It's time for a workout. Here we go with arm
crossers and booty kickers. We're gonna do our three normal. So we're doing the arm
circles with high knees plus these arm crossers
with booty kickers, and then we're gonna
do welcome to my homes, and we're actually gonna
do them twice in a row. This is the day. I've got my handy-dandy Gymboss
here, set for 40 seconds. It's just the right amount of interval for everything that we're doing today. It's challenging, and I don't know if you already noticed there, there's no rest in between the exercises. Today is all about cardio
endurance, which AKA heart health. It's also all about
kinda managing yourself. Let's go ahead and do
those welcome to my homes. And by the way, welcome to my home. This is the first time that I am filming after we redid my whole
set, which is truly my home. You guys, we got all new flooring. We got some new furniture. I got a little bit fancy
with a new rug here. I got a whole new attitude. (laughs) Do you remember that song? That was from a long time ago. You guys, I'm feeling a
little bit silly today, and that is how we do sometimes. When it beeps again, we're gonna go back to those arm circles with high knees. I wanna make sure that we go
through the whole list twice, and that is, again, apropos of our day. I've got a great handful,
not even a handful. No, it's two handfuls. It's two handfuls plus of
cardio exercises for us. We're gonna go all the way
through a cardio workout. I've got, again, quite a few exercises. We're gonna do 40 seconds each, and we're gonna make it
through the list twice before we move on to weights. This is such an efficient
and effective way to workout. Now sometimes, I do like to go back and forth between the two,
in fact, very frequently. I like to go back and
forth between the two as a way to kinda manage our heart rate, give us a little bit of a
break from all the cardio or a break from all the strength. And here we go with arm
crossers and booty kickers, but today, I wanted to
do a little bit more of, I guess you would call
it a traditional workout in the sense of, we're
getting all our cardio done, and then we're gonna get
all our strength done. You are always welcome if you want to to break this up into
two separate workouts, but if you've got the time and the energy, I'd love for you to do the whole thing and really get a nice, full-body burn. Both cardio and strength have excellent benefit for your health. The cardio, like I mentioned,
is all about heart health, all about endurance today. When it beeps again, we're
gonna do those welcome to my homes for the last time by the way. The strength work, we're
all about building muscle and also building bone
health, improving our balance. Yes, that's foreshadowing. (laughs) And also improving,
honestly, our proprioception, as well as just our mental
feeling about ourselves. I don't know if you like to
do a lot of strength workouts. I happen to. One of the things that I love about it is how strong and accomplished
I feel afterwards. You guys, we're going
directly into our cardio. So when it beeps again, we're gonna get started with kick jacks. It's just like jumping
jacks except for the fact that there is absolutely no jumping today, and so we're doing our
arms like jumping jacks and our legs are kicking. Now, I'm already thinking about this. I'm gonna go a little bit slower. I know that sometimes when we get started on a cardio workout, you're
like, okay, gotta go. Let's get that heart
rate up, up, up, up, up. We've got 40-second intervals
for each of these exercises and absolutely no rest. My friend, I promise you, no matter how slow you're doing this, your heart rates gonna come up. When it beeps again, I'm gonna do something
I call double knees. Gonna start with our hands overhead, bringing our hands down to
one knee, two times in a row, while bringing that knee up
to your hands in the middle. So double knees on this side. Double knees on this side. Well, always, always, always thinking about pulling your core in. I don't care what kind
of exercise we're doing, what kind of workout we're
doing, pulling in your core is the best way to ensure that you are getting your best work, even when we're doing cardio. I know, sometimes we forget
to think about our core, but when you've got
your hands up overhead, you wanna make sure that
your spine is protected. When it beeps again, doing something I call
forward hinge arm flappers. It's literally exactly
what it sounds like. We're going to hinge forward
while flapping our arms. So make sure that you're
pushing your hips back to hinge forward. Sometimes, it's real easy
to just kinda bend over. This is actually a very
deadlift kind of move. Your legs are straight. Your knees are soft but strong. Your core is pulled in tight. Your back is straight, and you're flapping your
arms like jumping jacks, which is what's bringing
your heart rate up without doing any jumping at all. But oh my goodness, you feel
that work in your booty? Yes, indeed. Hey, speaking of not jumping, when it beeps again, we're
gonna do modified jumping jacks, which is, again, exactly
what it sounds like. When in doubt, I always name my exercises exactly what we're doing, because sometimes, we
get into these workouts, and I'm reading my whiteboard, which today, by the way,
got a lot of exercises, so the writing is very small. So sometimes you might
find me squinting at it. I like very descriptive names, so that no matter what I'm doing, I can remember what we're
doing with the exercise. When it beeps again, we're
gonna do toy soldiers, which means that we're starting
with our hands up overhead. We're gonna kick our opposite foot while reaching with our
opposite hand down towards it. Having those hands up overhead,
whew, I know you feel it. I know, when I started slow, you were like, "Pahla,
is this really cardio?" And now just a couple of
exercises in, oh yeah. This is cardio. My heart is thump, thump,
thumpity, thumping, and I know yours is too. This is the magic of a
cardio endurance workout. Sometimes we like to do HIIT workouts, where we work really hard
for a short amount of time, and then we get rest. Absolutely has a place
in your fitness arsenal, but cardio endurance is
a whole nother beast. I know you're gonna feel it
by the time we get done here. Coming up next, here is rainbow jacks. You're bringing your hands up
overhead from side to side, like a rainbow, and then
bringing up one knee on one side, the other knee on the other side. Now I'm sure at this
point you've also noticed that even though we are
doing cardio, and of course, your heart and lungs
totally feeling this work, are you feeling it in your
shoulders a little bit too? When we do a sustained,
low-impact cardio like this, I always notice it in my upper back and shoulders the next day. You guys, when it beeps again, we're gonna need a little bit
of space from side to side. We're doing big arm side shuffles, which means that our hands are going big in a circle right in front of us while we're shuffling very
gently from side to side. Now I've got my weights
right here behind me, and I'm being very careful not to accidentally bump into them. Hopefully, yours are
completely out of the way. When it beeps again, you guys, okay, here comes the coordination
part of our day. We're doing something that
I call inside touch jacks. It's a jumping jack without
any kind of jumping at all, which means that your hands are doing that jumping-jack motion, but your feet, you're going to
twist one foot in at a time. So you're going to tap your hand on, well, more or less the
bottom of your foot, depends on how high you
can bring that foot. While we're doing this, please think about pulling in your core. Please think about standing
on a soft but strong knee. We're being very careful
of your knees today, but we're also doing a lot
of single-sided exercises, which means that you need
to engage all the muscles that surround your knee to
make your knee stronger. When it beeps again, you guys, doing a little something
I call punch, punch, kick. You know what we're gonna do? We're gonna punch, punch, and kick, and then punch, punch, and kick. Now on this one, I do
try really hard to think about which leader hand is punching first. That's just a mental device for me. Honestly, it doesn't really matter. I do try though to go back and forth between my left side and my right side. My right side is very dominant, so I like to ask my left
side to lead sometimes, because it doesn't want to. It's a workout for your
brain as well as your body. When it beeps again, we're gonna do something I
call reach across crunch, because we're going to
reach across and crunch, and then reach across and crunch. Tapping that foot out to the side, and then bringing that
knee up nice and high. Swinging that other hand,
whew, wide, up and over. You're reaching across and
then pulling up and over. Yes, this is targeted abs work in the middle of our cardio exercising. You guys, there is no such
thing as moving your body without toning your body. No matter how fast or slow you go, when you're moving your muscles, you're working your muscles. You're training your muscles. You're helping your muscles get strong. Coming up next, we're
doing drinky bird jacks, oh my gosh, which means that your hands are doing jumping jacks, and your feet are doing
what I call a drinky bird. It's a single-leg deadlift. You're pulling up one foot behind you while making sure that your
core is pulled in tight. Your back is super, super straight. Your knee is soft but strong. Again, working on
strengthening those leg muscles that can help you have less knee pain. oh my gosh, you guys. When it beeps again, we are
doing our last cardio exercise, and then we're going to
do this entire circuit just one more time. Here it comes, swinging tappers. Hands are swinging from side to side while we're tapping your
feet also from side to side. Your feet, not doing a whole lot of work, but your hands swinging nice and high, making sure that that heart
rate stays moderately up, right? By the time we get this
far into a workout, you know what kind of
work you need to be doing to sustain the high heart
rate without needing a break. When it beeps again, gonna
do that whole circuit just one more time, starting
with those kick jacks. Hands are doing jumping jacks, yay, and feet are doing some kicking. What a terrific job you're doing. You know my friend? You do know my friend. But do you know, my friend,
what we're getting out of today? I've already told you that we're getting some
excellent heart-health benefit. By the time we work on our strength, gonna get some bone
strengthening, some muscle toning. But you might also be wondering, well first of all, you might be wondering what we're doing next. It's double knees, but
you might also be thinking to yourself, "Pahla, I'm
actually using this workout, "not necessarily to strengthen my bones "or strengthen my heart,
I actually have a goal." Here we go with double knees. Maybe you'd like to lose a couple pounds. Maybe you're already pretty fit, and you'd like to get fitter. My friend, this workout can work for you no matter what your goal is. There's always a way to make a workout help you get where you wanna go. This one, in particular, treating it nice and
moderately like we are. Coming up next is those
forward hinge arm flappers, by the way. Taking it nice and
moderately like I am today. Moderate pace, moderate weights,
not trying to go too fast, not trying to be too sore,
not trying to go too long, not adding on anything extra. Here we go with those arm flappers. Whew, it's perfect,
perfect for weight loss. I know you think you have to
work harder to lose weight, but my friend, moderate is the way to go, making sure that you have enough energy to do something exactly like this, not necessarily exactly this workout, but something exactly like this
tomorrow, and the next day, and the next day, and the next, makes this a perfect weight-loss workout. But let's say you're not really interested in losing weight. Well, first of all, next
we're doing modified jacks. But if you are looking for fitness, and here we go with those
modified jumping jacks, one leg at a time. Hands are doing jumping jacks. Feet are not jumping at all. You can absolutely make this
workout help you get fitter. You can take this cardio,
maybe, a little bit up a notch, maybe go a little bit faster than me, maybe even add jumping if you'd like to. You can use some very heavy
weights on our strength portion. When it beeps again, we're
doing toy soldiers, by the way. You can make this workout be very intense. You can also make this
workout be very not intense. Here we are with those toy soldiers. Any workout, truly, can
get you where you wanna go. There are very few workouts in the world, and I'm trying to think. You know what, every workout
offers you something, whether or not it's gonna get you exactly where you wanna go
depends on how you use it, how you pile it up in your
week or your month of workouts. Any one workout, yes, you're getting lots of benefit from it, but it's not the only thing that determines where you're
going with your fitness. You guys, when it beeps again,
we're doing rainbow jacks. Hands going up overhead like
a rainbow, one knee at a time, making sure that you have
pulled in your core super tight, keeping that bellybutton
all the way to your spine. Woo, doggies. Anytime we have our hands up overhead for an extended period of time like this, not only are you working your shoulders, but you are also, hoo, putting
yourself at a mild risk, if you do not pull in your
core, of hurting yourself. It's why I remind you so often. First of all, coming up next, we're gonna do those
big arm side shuffles. But it's why I remind you so
often to pull in your core. Your core is the core of all your fitness. Here we go with that side-to-side shuffle, and those big hands
swinging in front of you. When you pull in your core,
you're actually working, not those visible ab
muscles that you can see, but your deep core stabilizers that hold your spine in place. When your spine goes all Willy Wonka while you're working out, you can, over time, give
yourself sciatica pain, give yourself a bulging disc, give yourself all kinds of hip
and knee and ankle injuries. And here we go with
those inside touch jacks. Yes, that was me, totally
squinting at my whiteboard, thinking, what are we doing now? What are we doing next, and oh my goodness, what
does that say? (laughs) Inside touch jacks,
twisting that foot inside while we're doing jumping
jacks with your arms. oh my gosh, you guys. (sighs) This didn't get
easier on round two, but this is why I love a
two-round kind of workout. When it beeps again, we're gonna
do that punch, punch, kick. We have just enough
time to feel really good about all these exercises. These are long intervals
but also not so much time. Here we go, punch, punch, and kick. Punch, punch, and kick. When we do long intervals like this, for some exercises it is really tough, but for the most part,
you can live through it. And since we've only got two rounds, it's not too much mentally. I always like to make sure
that we get a great workout. I wanna make sure that I challenge you but not so much that
you dread working out. Working out should be fun. When it beeps again, we're
doing that reach across with the crunch, getting a
little bit more targeted abs. whew, so reach across and crunch, pull in your core and
crunch, reach across, crunch, reach across, crunch. This one is like the perfect amount of kind of bringing it down a notch while also still making it super tough. There's a lot to think
about with this exercise, making sure that your
body's in the right place, focusing on your balance,
focusing on your core, squeezing your abs, whew, while also getting a great cardio sweat. My friends, we are
getting low on the list. That means the next thing up
is those drinky bird jacks. They're almost always
very low on the list. I know they're tough, but I
also know they're good for us. Swinging your hands like
jumping jacks, oh my gosh. Balancing on one foot at a time, thinking about keeping your
back very, very straight, thinking about driving this motion by pulling your leg up behind you. This is all glutes all the time. It's actually all heart
and lungs, I know. (laughs) When it's cardio like this, it's all about moving
as quickly as you can. When it beeps again, we're doing
those big swinging tappers. Feet are just tapping from side to side, but your hands, woo doggies,
are swinging up, up, up. My friends, this is the very last exercise in our cardio circuit, check this out. Now here's what we're gonna do. I'm gonna take 40 seconds as a little bit of a bring-my-heart-rate-down
sort of a thing. It's the only rest we're
getting in this entire workout. So feel free to grab a sweat
towel, grab a sip of water, whatever you wanna do. Make sure that you have an
appropriate set of weights for the work that we're doing today. Same exact format for our weights. We're going to work for
40 seconds on one thing, and then we're switching exercises. There is no rest. This is our only rest. I just said there's no
rest, but this is our rest. I'm gonna bring my heart
rate down a little bit, because here's the thing, we
are totally shifting gears. This is a 180. That was all of our cardio. We moved fast, we got some great toning, we got some great heart health, but now we are taking it down a notch. No matter what size weights you are using, we're moving slowly and with control, because we're thinking
about firming and toning and really pulling in those abs. I'm gonna go ahead and grab my weights. We're gonna get started, oh my gosh, with something that requires
a little bit of brainwork. This is on purpose
because I knew that with that high heart rate that it
would be tough to think about. We're doing a
front-raise-side-raise combo. One arm is doing a front raise. The other arm is doing a side raise. Both palms are facing the ground when we're in that raised position, but you're moving very differently, and you really have to think about where each arm is in space. We also still have that high heart rate, so I got started way too
fast on this exercise. You guys, I want you to take this at whatever pace you need to. We're not trying to get in a million reps. This is not, thank goodness,
not a counting day. Here we are with high-knee twists. The weights are gonna stay right here at about chest or head height. We're going to bring up one
high knee and twist into it, and then bring up the other high knee and twist into that. Oh, my goodness, we are
thinking about balance. We are thinking about pulling in our core. We are thinking about keeping our hands at about shoulder height the whole time, which all of a sudden
got very difficult to do. This is why I want you to consider what weights you are using. I chose a moderate weight for me today, because I knew, oh my gosh, we're gonna get into a
drinky-bird position. Drinky bird the whole time, which means that I want
you to think really hard about holding your balance,
pulling that leg up behind you, and then we're gonna fly
our hands out to the side. Now this is obviously
a single-sided exercise as far as your leg. I promise you, we're gonna do a drinky bird on the other side with a different exercise
later in the circuit. Right now, we're just
thinking about excellent form, excellent balance, (sighs)
and pulling these flies from the middle of your upper back, pulling those shoulder blades together to bring those weights out
as wide as they can go. Coming up next, we're doing
a high-hand side bend. oh my gosh, so your
feet are nice and wide. Your hand goes up while
we reach down to the side, and then we're gonna reach down and do a side bend on the other side while your other hand is reaching up. Oh, my goodness, thinking, oh, yes, about pulling from your abs. Not only are you pulling in
your core, but you are squeezing and crunching those
abdominals and obliques. Knees are soft but strong. You're moving at a pace
that you can manage. This is arm work, shoulder
work, ab work, and hip work. Okay, here we go with those
drinky birds on the other side. So whichever leg you
were standing on before, we're standing on the other side now. We're gonna pull those
weights up to your armpits, and then push back into
a triceps pull down. Now here's the thing, the
weights are gonna come from your armpits to your hips. Elbows are locked into your sides, the entire time we're in this
drinky bird, the entire time. There's basically no rest here, kinda like this whole workout, am I right? When it beeps again, oh my gosh, we're going into an overhead side crunch, which means that your weights
are gonna start off overhead. We're gonna bring one
weight down to the side, so hands are facing out, bringing one weight down to the side while we bring that knee
out to that same side. Then return to the top,
crunch on the other side, thinking about balance,
thinking about your core, thinking about your
biceps being right next to your ear the whole time. This is such a complex exercise, working that upper back, working your abs, working your hips, your legs. Oh, my goodness, when it beeps again, we're gonna do a curtsy tap with a twist. Now this is not a curtsy lunge. We're going to step
back and step out, whew. Hands are right here at chest level. We're stepping back and out, and then back to the front. And I apologize, I meant to
twist into it at the same time. I was thinking about that curtsy, about not going down into a lunge, but we're also twisting our torso. This is more abs, whew, more obliques. Thinking about keeping
your hips pointed forward, but your torso twisting. When it beeps again, oh my gosh. I know I named these
really obvious things, but I'm having a hard time thinking about what we're doing next, 'cause I'm concentrating so hard. We are doing a wide-open step back. Okay, so we're gonna
put our hands wide open while we step back and then
bring them back to middle, kind of low, about waist height. We're not trying to go any
higher than that unless you can. If your weights are lighter or you're trying to get more out of this, you can start at shoulder height. I'm keeping my hands kind of low, so that I can manage, oh
my gosh, the step back, the concentrating on my abs, and the entire 40-second interval. When it beeps again, we're gonna go into an overhead front kick. So hands are overhead once again. We're gonna bring both hands down though while we bring up one high knee, and then straighten that leg, and then hands go back up overhead. Palms face each other the entire time. Bring that knee up, straighten
that leg in front of you. Do you feel your thighs engage? This is slow and controlled
and very difficult. Woo, doggies, yes, because
we're pretty low on the list. When it beeps again, we're
doing a front-punch side kick. Again, very complex, thinking
about where your body is in space and time, thinking
about moving with control. So we're going to have
one hand down to the side. The other hand is at your shoulder. We're gonna come up in a side
kick while we front punch, and then we're gonna switch. So side kick, front punch, and other side. Side kick, front punch, go
as slow as you need to go. I'm thinking about balance. I'm thinking about core. I'm thinking about moving
my body, oh my gosh, in a way that it doesn't
really want to at this point. When it beeps again, we're doing a deadlift with a front raise. I know lots of you don't
actually like deadlifts, So we're taking a little
bit of a break with it. Feet are a little bit
wider than hip-width apart. We're going to hinge by
pushing our hips back, and then as we come up, front
raise all the way up overhead. whew, thinking about that core, really focusing on keeping your back as straight and flat as you can, tucking your tailbone under and pulling from those
big muscles in your back. You guys, I turned this way,
because I needed to remember. Our very last exercise in
this circuit, here it comes. It's star balance. We're gonna start with
our hands up overhead. We're going to lean to one
side while, oh my gosh, we're keeping one arm really,
really close to your head, and we're moving the
other arm out as ballast. I used to call these plus signs, because the object is actually
to get all the way over into a plus sign by bending
all the way over to the side. I cannot, so I started
calling these star balance, because I look a little
bit like a shooting star when I'm in this. You guys, when it beeps again, we are starting this circuit over, for the second and final time, with that front-raise-side-raise combo. Make sure your core is pulled
in tight, tight, tight. Oh my gosh, okay, (sighs)
knees are soft but strong. Front raise, side raise,
thinking about good form, thinking about your knees
being soft but strong, thinking about pulling your
shoulders back and down. If you need to drop weights for round two, I am strongly considering it. I tell you what, I'm glad I
went with a moderate weight and not a super heavy weight. These exercises got tough. When it beeps again, we're
doing that high-knee twist. So we're bringing up one knee,
and we're twisting into it. So hands are gonna be just about chest or shoulder level the whole time. Okay, one high knee, twist into it, and then switch sides. Take your time on this balance. I know this isn't cardio, but have you noticed that your heart rate is still up, up, up? (laughs) Yes, this is the magic, oh my gosh, of a non-stop workout. This is the magic, whew, of finding the exact right
weight for you today. When it beeps again, we're
doing that drinky-bird fly, whichever leg you wanna stand on. It doesn't matter which
one you do for the flies and which one you do
for the triceps pullback as long as you are balancing yourself out. So for me, I'm starting on my left side, but it really doesn't matter. Come down into that drinky bird, get yourself set and
settled, and then we fly. Nice, nice job. Knee is soft but strong and getting stronger every
minute of this workout. My friend, you do not have to do squats to get an amazing tough workout. Okay, I'm gonna probably fall over, because I'm trying to
read what I have here. Oh, high-hand side bends. Okay this exercise is
written particularly small. I ran out of space, so
the high-hand side bend is what's coming up next. We're gonna reach up overhead on one side. I know, I should really come up with a much more efficient way
of writing my exercises down. Oh my gosh, and then on the other side, side bend keeping your
hips nice and solid, knees are soft but strong, really thinking about this work coming from your abs and obliques, not your hips. Your hip is not jutting out while you are bending to the side. Your hips are staying very, very stable. It is all abs and obliques
and shoulders and arms, of course, because of that high-hand part. Coming up next, we're
gonna do the drinky bird on the other side. Whichever leg you did
not stand on last time is the leg you're standing on this time. This is the triceps pullback. So get yourself set in
this drinky bird first, and then we're gonna pull up
the weights to your armpits by pulling from the middle of your back. Goes from armpits to hips,
back to armpits, back to hips. You are not swinging your arm. Your elbow is actually
staying completely stable. You are using your triceps
to move those weights. If you can't get all the
way back to your hips, it's totally okay. I'm trying to read right now. Coming up next is the
overhead side crunch. I'm already looking forward to it, because this is tough stuff, oh my gosh. Overhead side crunch
means that we're starting with our hands over head
just like it implies. We're bringing one knee to one elbow, slash one elbow to one knee, thinking about keeping
your hips pointed forward, and opening that knee out to
the side as much as you can. This is working, for
lack of a better word, it's working your side butt, okay? I know saddlebag is a much, I guess, nicer way of saying that, but it's that outer part of your thigh where it meets your booty. Not gonna help you lose
fat from that area, but absolutely will help
you tone and firm that area. When it beeps again, we're
doing the curtsy tap twists. Okay, hands are just about
at shoulder or chest height. We're twisting while
we're doing a curtsy tap, so stepping back while stepping out, and then twisting into it. Oh my goodness, really using
those abs and obliques. We do not have to get down on the ground to do abs and oblique work, my friend. This is how we get six-pack abs. I mean, not just one exercise one time, but doing this kind of work while we are challenging our abs. This is how we tone them. This is how we shape them. When it beeps again, I have
to read this real quick. Oh, those wide-open step backs. Okay, wherever you can reach to, we're stepping back, thinking
about squeezing that glute, and then bringing your hands
back to about hip level, wherever you can reach. If you wanna go higher, go higher. You need to keep it nice and
low, keep it nice and low. I know it's the least thing
that you're worrying about, but think about that tap
back, that step back, think about using your glutes
to really squeeze and step. When it beeps again, oh my goodness, we're doing that overhead front kick. So both hands going up overhead. Palms facing each other the whole time. We're gonna bring down both
hands to one high knee, and then straighten that leg. So hands go up overhead,
pull in your core tight, tight, tight, one knee comes
up, straighten that leg out in front of you, feel that thigh engage. I'll be honest with you, this is the toughest
exercise for me, honestly, especially this late in the game. But also, that straightening of the leg and really using those quadriceps muscles, very difficult for me. I find all kinds of weaknesses when I'm doing this particular exercise. It's why we do them. You don't get stronger
by avoiding exercises. My friends, when it beeps again, oh my gosh, front-punch side kick. So your hand, one side is down. We're going to front punch
while we side kick that same leg and then switch sides, bring that knee up, punch while doing a
side kick, and back in. Oh my goodness, a little
bit of a biceps curl there, gotta work those vanity muscles. (laughs) If you are new around here,
you have not heard me talk about how biceps are vanity muscles. Your biceps actually help you with literally every single thing we do. I very rarely train them by themselves, because they're such small muscles, and they don't do a lot
for your metabolism. Here it comes, the deadlift front raise. I got off on a little bit of
a rant there, don't mind me. It has gotten very sweaty. Here we go with the deadlift
and then the front raise all the way up overhead, really, really controlling
these weights, my friend. You know how you control the weights? By controlling your core. Pull it in, back is straight, tailbone is tucked
under just a little bit. Hips drive the motion back. Hips drive the motion forward. Shoulders drive the
motion up, oh my goodness. When it beeps again,
we're doing star balance, which is our last exercise
for the last time. Both hands up overhead,
we're tipping to one side only as far as you can recover from, which for me is not very far. If you can get all the
way down into a plus sign, oh my gosh, please do. You never ever have to do these exercises exactly the way I do
them, make them easier, make them harder, make them
work for you every time. If you are not getting
injured, you're doing it right. My friend, when it beeps
again, we are done, (sighs) but we're not quite finished. I do have one final thing for us. We're gonna drop one of the weights, but we're gonna hang onto the other one. We are doing a dumbbell swing. It's a kettlebell swing
but with a dumbbell. We're holding the dumbbell the long way. It's a little bit, not even, of a squat. You're softening your knees and then you're squeezing your butt to make that dumbbell come
wherever it can get to. If it's just right in
front of you, that's fine. If you can get it up to your shoulders, possibly even up above
your head, that's awesome. This is glute work, glute driven. If your dumbbell is pretty moderate, it might feel like arm work, but the work should be
coming from your butt. I don't think I mentioned
it yet, but when it beeps, oh we're not finished yet. We're doing two rounds of this one just like we did two rounds of
everything else, my friends. You didn't think I would let you get away with an easy finisher after all of that hard work we put in, right? But the next time it beeps is the last time it's going to beep. I do have some cool-down
stretching for us. whew, but we are not
gonna do that on a timer. Oh my goodness, what a
good job you've done. What a strong workout you've had. Whew, and all we gotta do
is get to the next beep, and then we get to cool it down. Such a good job, okay,
control that descent. Okay, I'm turning off the timer. I'm putting the dumbbell down, (sighs) and let's cool it down. Much like we do with the warmup, I like to finish up with
those same exercises. Because, again, this is
very Pavlovian, you know? I know that lots of you would
prefer a lot of variety. I want a different warmup. I want a different cool down. Totally appreciate that
sentiment, however, your body and your brain,
they have a different opinion. Your body and your brain need routine, whether you like routine or not. Doing these exercises as a cool down every time signals your heart rate that it's time to come down, whether you realize it or not. When you workout with me every time and you do these warmups
and these cool downs, your body will get very efficient at warming up and cooling down, because it knows what to expect. Even though we love variety,
variety is the spice of life, but your body operates
very, very, very well under very controlled conditions. Let's go ahead and do some arm crossers. Oh my gosh, give yourself a big hug. Oh wow, a big hug, and then open up your chest nice and wide. Oh my goodness, oh my goodness. I have quite a bit of
tension in my shoulders, and I'm really feeling it, and I really didn't notice that when we were doing the warmup. I think I got a great workout today. How about you? You guys, on screen here in a little bit, I will have an extended cool down. This is gonna be our last
little cool down exercise here. Even though I promise
you a thorough Thursday, I don't do a huge long cool down, because I know that some of you really do have to get on with your day, and some of you would prefer a much, much, much longer cool down. So I always have an extended
cool down linked for you. On the bottom of the screen,
you're gonna see the letter P, which is an invitation
to go over to Patreon. It's a third-party website where you can make a monthly donation
like my friends, oh my gosh, okay, I have so many
friends that I have to list that I'm actually gonna put
these names onscreen also. Because it's Danni, and
Katrina, and Angela, and Tammy, and Ruthann,
and Paula, and Lindsay, and Sarah, and Carol, and Sherry, all made really generous monthly pledges that help me make workouts for all of us. Isn't that amazing? So thank you Danni, Katrina,
Angela, Tammy, Ruthann, Paula, Lindsay, Sarah, Carol, and Sherry, so much for your support. On the other side of the
screen, that's my face. That's just a subscribe button,
just a subscribe button, make sure you click that, so that we can work out
together again next time. Thank you so, so much for
getting sweaty with me today. Click the subscribe button, and I'll see you in the next video.


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Track: Sales
Learning Lab: Improving Your LinkedIn Business Profile (Pre-Registration Required)
During this session, Bill McCormick focuses on the anatomy of a value-centric profile and how to construct one. He'll discuss the various parts of the profile—banner image, profile picture, headline and summary—and give participants time to work together in small groups on their headlines and summaries. Participants should plan to bring their own laptops for this session to make updates along with the presenters. Mobile devices, including iPads, are not recommended for this session. Refunds are not offered for no-shows.
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Bill McCormick Team Creative Connections View speaker details
Bill McCormick is co-owner of Team Creative Connections, and started in promotional products sales when he and his wife founded their company in 2013. McCormick quickly found the value of LinkedIn, first as a lead generator, and then to increase sales. Since then, they have attributed over $350,000 in sales to utilizing LinkedIn as part of their sales cycle. McCormick is passionate about the power of LinkedIn, and how, when coupled with the power of promotional products, can help distributors find leads and generate sales. McCormick recently joined the team of Social Sales Link, helping both individuals and sales teams leverage the power of social selling to attract, teach and engage targeted buyers.
Video Preview:
- When: Monday, January 13, 2020
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The broadest selection of online bookstores. The links will take you to the Web site's homepage. From there you can navigate to the title you are interested in.
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Specialty Booksellers
Interest-specific online venues will often provide a book buying opportunity. Click here for a list of interest-specific sites grouped by category.
- Artnet.com
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- Diesel Bookstore
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- Weekly Reader Editor's Choice Store
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- Barnes & Noble
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- Latin American Book Source
- Powells
International Customers
If you are located outside the U.S., the best way to order online is to choose from the following bookstores listed by region and country.
- australia
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A raw and tenderly funny look at the human-cat relationship, from one of our most treasured and transgressive writers.
"The cat is the beautiful devil."
Felines touched a vulnerable spot in Charles Bukowski's crusty soul. For the writer, there was something majestic and elemental about these inscrutable creatures he admired, sentient beings whose searing gaze could penetrate deep into our being. Bukowski considered cats to be unique forces of nature, elusive emissaries of beauty and love.
On Cats offers Bukowski's musings on these beloved animals and their toughness and resiliency. He honors them as fighters, hunters, survivors who command awe and respect as they grip tightly onto the world around them: "A cat is only ITSELF, representative of the strong forces of life that won't let go."
Funny, moving, tough, and caring, On Cats brings together the acclaimed writer's reflections on these animals he so admired. Bukowski's cats are fierce and demanding—he captures them stalking their prey; crawling across his typewritten pages; waking him up with claws across the face. But they are also affectionate and giving, sources of inspiration and gentle, insistent care.
Poignant yet free of treacle, On Cats is an illuminating portrait of this one-of-a-kind artist and his unique view of the world, witnessed through his relationship with the animals he considered his most profound teachers.
- Imprint: Ecco
- On Sale: 12/01/2015
- Trimsize: 6.00 in (w) x 9.00 in (h) x 0.57 in (d)
- Pages: 128
- List Price: 25.99 USD
- BISAC1: LITERARY COLLECTIONS / Letters
- BISAC2: LITERARY COLLECTIONS / American / General
- BISAC3: PETS / Cats / General
"This anthology of [Bukowski's] poems and short prose honors the animals that touched his soul. Bukowski captures the spirit of his own pet cats as fighters, hunters and survivors, including photos of himself with his charges." - Lisa Ko, author of The Leavers
"When Time magazine dubbed poet Charles Bukowski (1920-1994) the 'laureate of the lowlife,' it's doubtful they were referring to felines. Yet On Cats collects his musings on this enigmatic creature never fluffy and cute in his hands." - Newsday
"Would you have guessed the hard-drinking writer whose life inspired the film 'Barfly' would have a soft spot for felines? Editor Abel Debritto has pulled together Bukowski poems and prose about cats, friendly and respectful but not gooey - and given Bukowski's other preoccupations, not for kids." - Milwaukee Journal Sentinel
"Acclaimed writer Charles Bukowski turns his signature eye on the world of felines. A series of essays and poems all about cats, Bukowski's classic funny and frank tone becomes, at times, even endearing as he explores and honors the majestic creatures and our relationship with them." - Bustle
"Photos throughout show the author's delight in his pets-which just might inspire cat-lovers to become Bukowski fans, and vice versa. On Cats would be a meaningful gift for either, or both." - Book Page
"Cat fanatics and fans of Charles Bukowski, you now have something in common. Bukowski heralds the feline through his powerful words with a touch of humor, although the book never makes fun of the animal that he calls 'the beautiful devil.'" - Brit & Co
"If you know those souls who treasure, endure and delight in both cats and life - you lucky kings and queens of literature loving crowd - this is the book for you." - The Review Broads
"A treat for any Bukowski fan." - Entertainment Realm


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Big foundations need to expand their focus.
By Todd Cohen
Big Charity is a family that takes care of its own, with big foundations bottle-feeding big charities.
More than one in four dollars given by more than 1,000 of the biggest foundations between 1992 and 2001 went to colleges and universities, with teaching hospitals, museums and orchestras also hauling in foundation dollars, says a Foundation Center study commissioned by The Boston Globe.
"The almost reflexive preference that many foundations have for elite institutions leaves tens of thousands of other nonprofits, many of which serve the poor, trying to out-shout one another for the remaining grant dollars," the Globe reports. "In most cases, they do not have the connections or the fundraising prowess to attract the attention, much less the money, of private foundations."
Elite schools and other big charities play a critical social role, and some train and work with smaller charities.
But Big Charity needs to change.
Instead of bankrolling high-profile programs at well-heeled charities, foundations should target more dollars to helping charities large and small better run their businesses and raise money.
By learning to fend for themselves, charities can do more to fix what is wrong in our society.


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Balancing high performance and style, our Urbane toilet suites achieve universal design to fit a range of bathroom spaces. Clever craftsmanship ensures minimal maintenance and stringent product testing beyond industry standards delivering superior performance.
The new Caroma Cleanflush® Liano Junior Suites offer the ideal combination of contemporary style, seamless functionality and assurance of a more hygienic whole bowl clean that all children deserve. Stringently tested above industry standards, Caroma Cleanflush Junior suites deliver optimum performance and durability in commercial bathrooms.
The new Liano Cleanflush toilet suites offer the ideal combination of contemporary style and seamless functionality, making them the perfect addition to any bathroom. Boasting sharp, symmetrical lines and dependability, the Liano toilets are available in both Wall Faced and Concealed variants. They are stringently tested above industry standards, delivering optimum performance and lifespan in both commercial and domestic bathrooms.
The Caroma Cleanflush® Care 800 range is ideal for hospital, aged care and commercial applications where the highest levels of hygiene and rapid cleaning are required. Featuring a raised seat height and increased pan projection, the Caroma Care 800 Cleanflush is specifically designed for applications requiring compliance to AS 1428.1 2009 Design for Access & Mobility. Combined with Caroma's extensive range of care accessible basins, tapware backrest and grab rails, Caroma ensures complete care accessible solutions.
A perfect mix of robustness and commercial quality together with sophisticated and timeless design made on the basis of quality craftsmanship. This water saving toilet suite is well suited for a broad range of applications including hospital en-suites, ambulant toilets along with residential aged care and independent living units. Its raised height and rimless design underline its suitability in terms of high infection control, hygiene and care. It also features a design that matches Enware's comprehensive range of wash basins and adaptable vanities for a complete solution, as well as a P or S Trap (S-Trap Adaptor included).
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Viega Visign Concealed Cistern Flushing Plates – Just add water to see a combination of style and functionality to enhance the finest creative designs and the Australian way of life.
Aesthetics, hygiene, water conservation and easy installation are at the forefront of the latest sanitary solutions from German manufacturer Viega, one of the industry's leading suppliers of concealed cistern and flushing plate technology.
Integrating the perfect combination of minimalist styling and user-friendly functionality, the award-winning range provides versatile styling and contemporary materials that are perfect for modern bathroom designs.
Viega's range of concealed cisterns have been specifically designed around short-stroke low-force activation, and include push button rocker action, Bowden cable, or electronic touchless technology which is hidden behind a wide choice of beautifully crafted plates offering unique design and materials combinations.
Crafted from premium quality materials such as chrome, stainless steel, aluminium and toughened safety glass, the Visign electronic touchless collection features intelligent electronics, adjustable detection ranges, and a magnetic key that eliminates any risk of unwanted flushing during cleaning.
Integrating form, function and uncompromising quality, Viega concealed cisterns and unique flushing plate styles bring the very best of German design and engineering to the contemporary Australian bathroom.
Viega. Connected in quality.
Compatible with most standard toilet seats, the Invacare range of raised toilet seats and support arms is a cost effective means of addressing disability and aged care requirements in the bathroom.
Made from durable, low maintenance aluminium tubing, the non-corrosive frames are stable and heavy duty, and can be easily installed and removed as necessary. All toilet seat aids are supplied with a 3 year warranty, with adjustable and fixed height options available.
A wall-mounted cistern fabricated from easy to maintain vitreous China, the Civic cistern is compatible with all toilets in the Johnson Suisse product catalogue.
With a 4 star water efficiency rating and quiet dual flush capability, the cistern allows a minimal water consumption of 4.5L per full flush and 3L per half flush. The Civic cistern is recommended for installation by a licensed plumber.
Complementing both classic and contemporary bathroom interiors, the Johnson Suisse range of wall-hung toilet seats is sleek and highly functional.
In low-maintenance white ceramic, the units are available in square and rounded models, and are compatible with Johnson Suisse and generic cisterns alike.
Designed and manufactured in Italy, Parisi's Flat collection of floor mounted toilets brings sophistication to bathrooms contemporary and classic alike.
Featuring both P and S trap options, the floor mounted toilets are compatible with Parisi in-wall cisterns. Every seat in the Flat collection incorporates a heavy grade soft close seat with chrome plated metal hinges, and ergonomic 420mm height.
Looking for the hidden secrets of modern bathroom design? Turn any bathroom into a piece of art with Geberit's intelligent concealed cisterns and design flush plates. Since the first concealed cistern has been introduced – 50 years ago – Geberit has become an essential element in bathrooms around the world. More than 60 million Geberit concealed cisterns have been installed globally, each one celebrating Swiss know-how and flawless design.
Some of the features are:
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The Caroma Puro Range introduces a new form of sophisticated design and technical ingenuity. The fully assembled cistern can be installed without impacting walls or structural elements in a bathroom, by utilising exisiting water and waste connections. Available in 4 colour options, Pure Snowflake, Moochie Midnight, Chocolate Haze and Definitely Beige.
The new Contura Collection, inspired by European trends and timeless beauty will suit a range of different bathroom styles. Combining form and function with a soft organic design, the Contura collection includes a Wall Hung Invisi Series II Toilet Suite, Freestanding Bath, and a variety of Basins for both wall and inset installations.
Caroma continues a proud history of water saving innovations with the Profile range of toilet suites. Profile 4 includes Caroma Smartflush®, Australia's leading water-saving technology, that reduces water use to 4.5 litres per full flush. Profile 5 saves water by allowing the same water to be used for two purposes; fresh water is first used for hand washing and then flows into the cistern to ultimately flush the toilet. Profile is available with an S or P trap, and comes in Vitreous China.
The Concorde Slimline Connector Suite is an affordable, universal design ideal for new or renovation installations. The stylish Slimline plastic cistern features a low profile lid design, with chrome bezel and buttons. WELS 4 Star rated, Slimline features a bottom inlet cistern, and comes with a Tasman seat. Slimline is available with an S or P trap.
A major hurdle when retrofitting a toilet suite can be the set out dimensions from the existing waste. Unusual measurements can severely limit the range of options available to a renovator or builder. The Cameo suite has been developed to help resolve this problem. The Caroma Oribital® Connector can be manipulated to extend a set out in a 50mm radius and is designed to reduce blockages and siphoning. Cameo is WELS 4 Star rated, with a bottom inlet cistern and chrome button assembly. Cameo is available with a standard hinge or soft close seat.


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Megan Volpert is the author of many books on popular culture, including two Lambda Literary Award finalists, a Georgia Author of the Year finalist and an American Library Association honoree. Her newest work is Boss Broad (Sibling Rivalry Press, 2019). She has been teaching high school English in Atlanta for over a decade and was 2014 Teacher of the Year. She writes for PopMatters and has edited anthologies of philosophical essays on the music of Tom Petty and the television series RuPaul's Drag Race.
Megan Volpert grew up in Chicago and lives in Atlanta with her wife, Mindy. Volpert holds an MFA in Creative Writing from Louisiana State University and has been teaching high school English for the past thirteen years.
She is currently researching queer fashion and drag subjectivity, as well as collaborating with acclaimed performance artist Craig Gingrich-Philbrook on a project about the nature of failure. Additionally, she regularly writes for PopMatters and Atlanta INtown.
Volpert spent seven years as a nationally competitive debater, then several more years competing in poetry slams. Her early publications focused on language play rooted in surrealism, before turning toward a variety of hybrid forms invested in confessionalism. Increasingly, Volpert's work can be characterized simply as journalism or essays.
Throughout her writing career, Volpert has been influenced by second-generation New York School poetry and has displayed a strong interest in performance studies. Volpert is a theory junky who cannot resist rock and roll. Her work is consistently argumentative. She used to drive a scooter.
photos by Rob Friedman
Editor, Closet Cases
Little Rock: Et Alia Press, 2020.
Co-Editor, RuPaul's Drag Race and Philosophy
Chicago: Open Court, 2019.
Boss Broad
Little Rock: Sibling Rivalry Press, 2019.
Co-Editor, Tom Petty and Philosophy
Chicago: Open Court, 2019.
Straight Into Darkness
McLean, VA: Miniver Press, 2018.
Little Rock: Sibling Rivalry Press, 2016.
Order Sutra
Philadelphia: Lame House Press, 2015.
Only Ride
Little Rock: Sibling Rivalry Press, 2014.
Editor, This assignment is so gay
Little Rock: Sibling Rivalry Press, 2013.
Sonics in Warholia
Little Rock: Sibling Rivalry Press, 2011.
The Desense of Nonfense
Buffalo: BlazeVOX Books, 2009.
Face Blindness
Buffalo: BlazeVOX Books, 2007.
Domestic Transmission
San Antonio: MetroMania Press, 2007.
Certificate, Georgia Professional Standards Commission, 2007, English 6-12, Level T6.
MFA, Louisiana State University, 2006, Creative Writing.
BA, Illinois State University, 2003, English.
English teacher, Fulton County Schools, 2006-present.
Honors World Literature, Journalism, Public Speaking.
Teacher of the Year, Roswell High School, 2014.


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COVER REVEAL ~ Cats & Dogs – Part 2 by Jess Molly Brown
Posted by Book Loving Pixies
Title: Cats & Dogs – Part 2
By: Jess Molly Brown
Publication Date: November 2017
Genre: Contemporary Romance
This is the second of two novellas containing animal antics and a second chance romance. Partial proceeds will be donated by the author to children's cancer charities.
Nathan Brooks and Julia Hart have known each other forever. As kids, no one could keep up with them and no one could replace them in each other's lives. They bickered, they bantered, they loved and they fell apart. Five years later, they've reunited and the relationship is serious. The kind of serious that involves weddings and babies.
Nathan is adamant that the wedding will come before the baby.
Fate may not be so accommodating.
Julia may be on the same page as her fiancé, but there are many roadblocks standing in the way of this devoted pair. Work, family, addiction, and even the weather present unforeseen challenges. And don't even get started on the antics of the crazy animals Nathan accommodates in his veterinary clinic.
No matter what the circumstance, life at Brooks House is never dull. It comes with a hefty helping of barks, meows, cackles, squeals and moos. And a few strange photographs.
Can Brooks and Hart tie the knot before cutting their baby's umbilical cord?
Don't be fooled by the seeming tranquility, Jess is scheming. There are a lot of characters in her head and all of them want out.
A best-selling author, she edits for professional authors and is always tutoring somebody. She got her start ten years ago, in Twilight fan fiction, and is proud of it.
Four great kids, one husband *coughbiggestkidofallcough* and two dogs ensure that the house is always messy. The garden's overflowing with blooms, but weedy. The grass always needs cutting, provided it's not buried beneath snow. She lives in Canada, eh? The dogs are walked, the kids get fed, the hubbs hasn't killed anybody yet, the books Jess reads she reviews, and somehow, the people in her head manage to make it into stories. Occasionally, she embarrasses her kids by doing Zumba in front of their friends. It's just how she rolls.
Come join her quest for world domination at http://www.jessmollybrownauthor.com
Social Media Links
Facebook Author Page: https://www.facebook.com/jessmollybrownauthor/
Facebook Account: https://www.facebook.com/jess.molly.3
Website: http://jessmollybrownauthor.com
Goodreads: https://www.goodreads.com/user/show/7823017-jess-molly-brown
Instagram: https://www.instagram.com/jessmollybrown/
Google +: https://plus.google.com/u/0/110113790741733256918
FanFiction: https://www.fanfiction.net/u/2058077/jmolly
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Twitter: https://twitter.com/jmollyfanfic
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About Book Loving PixiesWe live to read!!! Our favourite genre is PNR - yep, we are more than happy to admit that we are complete #parawhores...... saying that, we will read and review a real mix of genres - from the better known authors to new-to-us authors and everything in between. We hope you like our posts/reviews and enjoy our blog. Thanks for stopping by our site!!!
Posted on 07/11/2017, in Authors & Books, Blurb, Coming Soon, Cover Reveal, Good Cause / Charity, More in the Series, Want to read and tagged @jmollyfanfic, @starange13. Bookmark the permalink. Leave a comment.


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We missed the "Christmas Blizzard" at the shore. The driving route to North Carolina for a family visit was quickly altered, and thankfully, we were able to stay ahead of the storm.
Of course, we faced more snow as we drove west through the mountains. Who says it's warm in the south??
The grown "kids" had fun sledding and building a giant snowman


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Every April, folks from the design scene flock to Milan for Salone del Mobile — Milan Design Week — arguably the largest single showcase of furniture and design trends globally, with an estimated 500,000-strong audience attending.
While the event is obviously dominated by the interior design industry, fashion labels are a small but growing group of participants. Here, we round up some of the most eye-catching fashion exhibits at Milan Design Week 2019:
Jil Sander
Designer Linda Tegg has designed a mini-living exhibition at Jil Sander's headquarters that might possibly be a nod to the brand's upcoming release — Jil Sander+, a new sub-range that's geared towards outdoor living.
Marni has long been a regular at the fair but this year sees them doing things a tad differently — positioning their typically quirky chairs against a futuristic backdrop. Artisanal techniques meet futurism, we like.
Italian jeweller Bvlgari has two installations for its sophomore year at Salone del Mobile and the one pictured here, located in the gardens surrounding the Ulrico Hoepli Municipal Planetarium, is dedicated to the brand's best-selling B.Zero1 ring, which turns 20 this year. What we dig: the concentric design of the exhibition sort of reminds us of the architectural design of the B.Zero1 Ring, which was inspired by the Colosseum.
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The #GucciDécor collection finds a new home in a temporary store in Milan's Via Santo Spirito—open until June. The Gucci App celebrates Gucci Décor with a special function featuring augmented reality technology that enables customers to try the furniture and objects in their own spaces. @alessandro_michele #AlessandroMichele Discover more through link in bio.
Photo by: @simon171
You know a Gucci design when you see one and Alessandro Michele's mad-cap effervescent aesthetic spills over to the Gucci Decor line, in which visitors can visit a pop-up store in Milan where the entire range is available. FYI, if you can't get enough of the Gucci Decor line, it's available in Singapore — as well as at the upcoming Gucci pop-up restaurant next month.
Louis Vuitton
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Objects that transport. The Bulbo Chair is the #CampanaBrothers' newest contribution to the #LouisVuitton #ObjetsNomades. The latest additions to the Collection are currently on display through April 14th at the Palazzo Serbelloni in Milan during #Fuorisalone2019. Find out more via link in bio.
Further expanding their considerable presence at Milan Design Week — this is Louis Vuitton's eighth year participating — 2019 sees the house growing its Louis Vuitton Objets Nomades collection to 45 designs in total. The house typically taps on top international names to contribute to its stable of intriguingly fun designs, such as this Bulbo chair designed by the Campana Brothers, which is meant to invoke the effect of enveloping the user in a soft, tropical flower.
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LOEWE Baskets features vases designed for Ikebana – the Japanese art of flower arranging. The time-honoured practice seeks to find perfect harmony between the organic plants and handcrafted vases. See the full collection on loewe.com (link in bio) #LOEWE #LOEWEprojects #SaloneDelMobile
The theme for Loewe this year: basketry and their exhibition taps on a total of 11 international artisans who've been tasked to use the brand's signature leather (instead of their usual materials such as bamboo) to create exquisite objet d'arts. If this is something up your alley, there is also a related range of bags and accessories featuring the same techniques that will hit Loewe stores sometime in July.
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@alessandra.roveda has conceived a pervasive atmosphere with a magical fairy-tale interior completely enveloped in multicoloured knits; breathing life into one of her most spectacular, demanding and ambitious bodies of work yet. Alessandra Roveda art environment "Home Sweet Home" curated by Angela Missoni @missbrunello . on wiew untill April 14 @Missoni via Solferino 9, Milan. #missoni #miart #mdw #breradesigndistrict Thanks to: @ceramicasantagostino @giorgiograesanshowroom @ramazzotti @sanpellegrino_official
Missoni's entry surely takes the cake for most whimsical. The Italian label has collaborated with artist Alessandra Roveda to kit out an entire home setting in their signature multi-coloured knits that coccoon everything from bicycles to lampshades to clocks. It's a trip.
Miu Miu
Miu Miu might be an unexpected name at Milan Design Week but their entry is definitely worth paying attention to. They've collaborated with design powerhouse M/M Paris on a limited-edition linden wood stool that comes perforated so you can slot in different coloured "match-sticks" in various formations. The stools are sold at Miu Miu's Milan flagship store but be quick about it — only 300 are available.
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Timed with the Salone del Mobile in Milan, this transporting exhibition at the Casa degli Atellani showcases 14 precious objects by Dimore Studio for #DiorMaison in illusionistic sets spread across five rooms of the storied site. Embodying an alchemy of excellence in savoir-faire, a certain French 'art de vivre' and the unique contemporary signature of Italian-American design duo Emiliano Salci and Britt Moran, the pieces, presented in a graphic theater dominated by black in which outlines of paintings and plants are etched in white chalk, intermingling with real objects, are on show through April 11th!
Homeware is not yet synonymous with Dior but the brand will soon change that perception with an exclusive collaboration with in-demand design house, Dimore Studio. Available only via special order, it's a series of 14 small objet d'arts — vases, lighters, ash trays, frames, umbrella stands and more — fashioned out of precious metals such as gold and silver.
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Every 3D-printed brick in our installation is made from a renewable resource containing wood pulp, which creates this natural brown shade. To win one of these bricks and a €250 gift card, share pictures of the patterns you see in Conifera or in the architecture around you. Tag @cosstores and #COSxMamouMani #SalonedelMobile
COS has developed a reputation for some of the most interesting installations every year at Milan Design Week, and this year, they've partnered with French architect Arthur Mamou-Mani to create a structure (dubbed "Conifera") made with 700 3D-printed "bricks" in the courtyard of a 16th-century palazzo.
What's more, these "bricks" are made of wood and polylactic acid, a bio-plastic that is reportedly full compostable. Too often being environmentally-conscious is thought of as being all Earth mother-y and tree-hugging, but as more creatives put their weight behind the urgent issue of climate change, we're seeing how technology can aid and improve how we approach the problem.