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Explore Membership
Why Become a Member?
Speech and debate is an academic activity typically available to students in middle school, high school, and/or college. Similar to athletic sports, speech and debate activities are challenging, competitive in nature, and require regular practice, coaching, dedication, and hard work.
As the largest interscholastic speech and debate organization in the world, the National Speech & Debate Association provides an extensive array of member benefits, including resources, tournament opportunities, professional development, scholarship opportunities, exclusive partnerships, and more.
Member Benefits
As a member of the National Speech & Debate Association, you are instantly connected to a robust community of professionals passionate about speech and debate. With more than 3,000 member high schools, 600 middle schools, and 5,200 coaches across the country, it's easy to network with fellow speech and debate advocates in your region. Whether you are a student, starting a new program at your school, coaching for the first time, volunteering your time to a local program, reconnecting with alumni, or advancing your skill set—we're here to support you every step of the way!
School Benefits
As a member of the National Speech & Debate Association, schools receive:
- Online roster management and points tracking (our system receives points automatically from the tournament tabulation systems Tabroom, Joy of Tournaments, and Speechwire)
- Eligibility for school awards based on the team's participation including Leading Chapter, Club Awards, Top 100 schools, etc.
- A student Honor Code, Coaches Code of Ethics, and Honor Society to provide your team with standards for ethical competition and participation
- Opportunity to vote on nationally-determined debate topics for the school year
- Ability to register students in their district tournament and qualify for Nationals
- Access to our Big Questions fundraising program and a discount on Edco fundraising service fees
- A full-color printed copy of our quarterly magazine, Rostrum, and our Nationals Chronicle
- A searchable database of speech and debate resources, from online textbooks and lesson plans to full final round videos of outstanding performances in each event at past National Tournaments
- Access to a searchable legal database through our partner HeinOnline
- A free three-month subscription to Foreign Affairs magazine
- Hosting a tournament? We offer member discounts on tools to make your tournament easier and more affordable, including competitive questions/prompts and trophies
Coach Benefits
In addition to the benefits provided to member schools, coaches also receive:
- Career membership in the largest interscholastic speech and debate organization in the world
- A membership certificate, with the ability to earn foil embossed seals as your students earn points
- Access to online resources through the school's membership
- Discount on registration to the National Speech & Debate Conference
- Eligibility for national awards including Distinguished Service, Coach of the Year, Educator of the Year, and more
- Weekly communications from the National Speech & Debate Association
- Access to a professional coach accreditation program
Student Benefits
In addition to the benefits provided to member schools, students also receive:
- Lifetime membership in the largest interscholastic speech and debate organization in the world
- A membership certificate, with the ability to earn foil embossed seals for participation and service
- Ability to compete in districts and qualify for the National Tournament, where thousands of dollars in scholarships are awarded each year
- Opportunity to vote on nationally-determined debate topics for the school year
- Eligibility for national awards including Exemplary Service, Student of the Year, Academic All American, All American, and more
- Monthly newsletter sharing speech and debate opportunities and resources
- Access to online resources through the school's membership
This is the best association you could possibly be a member of! I love speech and debate. Speech and debate has been the best experience of my high school career. It builds confidence and has helped me become the person I've always wanted to be. I wouldn't change my experience for the world.
Administrative Support
Looking to start or maintain a speech and debate program at your school? Download these letters from principals and administrators across the country. Share their words with local administrators and school board members to help build your case for support!
Letters in Support of Speech and Debate
Letter from Elizabeth Bornia (Florida)
Founder of Communication Arts Academy and the 2015 Inaugural NSDA Middle School Coach of the Year
Letter from Austin Brown (Mississippi)
Principal from Madison Central High School and the 2017 NSDA High School Administrator of the Year
Letter from Carlos Castillo (California)
Principal from Wawona Middle School and Bullard High School and the 2016 NSDA Middle School Administrator of the Year
Letter from W. Donald Clayton, Jr. (Alabama)
Principal from Mountain Brook Junior High School and the 2017 NSDA Middle School Administrator of the Year
Letter from Dr. Robyn Kaiyal (Florida)
Middle School Director from NSU University School
Letter from Jason Kline (Iowa)
Principal from John F. Kennedy High School
Letter from Ann V. Klotz (Ohio)
Head of Laurel School
Letter from D. Scott Looney (Ohio)
Head of School from Hawken School and the 2018 NSDA High School Administrator of the Year
Letter from Dr. Joseph H. Murry, Jr. (Louisiana)
Principal from Holy Cross School and the 2015 NSDA High School Administrator of the Year
Letter from Michael O'Toole (Pennsylvania)
Principal from La Salle College High School and the 2016 NSDA High School Administrator of the Year
Letter from Dr. Stefanie Phillips (California)
Superintendent of Schools for the Santa Ana Unified School District
Letter from Dr. Polly Reikowski (Minnesota)
Principal from Eagan High School and the 2014 NSDA High School Administrator of the Year
Letter from Dr. Douglas S. Wine (New Mexico)
Former principal from East Mountain High School and the 2013 NSDA High School Administrator of the Year
The NSDA doesn't just build skills for competition; it builds skills for life. I coach speech and debate because I feel it's our responsibility to shape our leaders for tomorrow. Kids who participate in speech and debate are the most exceptional kids at school and this activity enhances their many talents.
What Is Speech and Debate?
Each event in speech and debate features a different form of public speaking and requires a unique skill set and talent. While students often develop a passion for specific events, many compete in multiple categories throughout the course of their academic careers.
Speech involves a presentation by one, two, or sometimes a group of students that is judged against a similar type of presentation by others in a round of competition. Speech events range from limited preparation events that require extensive knowledge of current events to dramatic and humorous interpretation, which challenge students to find powerful moments in literature and recreate them for an audience.
Debate involves an individual or a team of debaters working to effectively convince a judge that their side of a resolution is, as a general principle, more valid. Students in debate come to thoroughly understand both sides of the resolution, having researched each extensively, and learn to think critically about every argument that could be made on each side. See the current topics our students are debating.
Membership in the National Speech & Debate Association is very meaningful because it gives you the opportunity to connect on a national level. We have a rural program, so we don't always get the chance to interact with other coaches in our state, let alone anyone outside of that. Having national support and knowing what is going on in our community across the country is extremely helpful.
Academic Skills
Speech and debate changes lives. From building confidence, improving communication, and increasing critical thinking skills to better preparing students for college, speech and debate activities provide life skills vital to a young person's success in the future.
- Increased attendance
- Higher tests scores
- Rise in college acceptance
- Unique benefits for at-risk students
- Reduced drop-out rates
Speech and debate prepares students for college, a career and their future.
Speech and debate gives my students skills and opportunities that I couldn't provide to the same extent within the four walls of my classroom. My students can't wait to sign up, practice for and compete at upcoming tournaments. I've never seen such a passion and fire ignited in my students. Speech and debate gives students control over their learning and provides an authentic environment for its application.
Over the past 20 years of teaching AP Language and Composition, I have observed that students involved in speech and debate are better prepared for my classes. Due to their relationship with language, experience composing and deconstructing arguments, and practice researching and gathering evidence, these students really excel.
Resource Package
We offer the best resources around for coaches, debaters, interpers, extempers, and more—all for one low price. Check out the amazing videos, classes, textbooks, and other items available to you below.
|Membership Benefits
|Resource Package
All Events
|Additional Resources Per Event
Debate Events
Speech Events
Included with school membership!
High School $149
Middle School $75
*Cost of the Resource Package is in addition to the membership fee. All member students and coaches in your program will receive full access to resources with the purchase of one package.
Tournaments occur at the local, district, and national level and enable students to earn rewards for their practice and dedication to one or more of our competitive events.
Local Tournaments
In most parts of the country, there are local opportunities for students to practice their events at tournaments throughout the school year.
Once you have become a member of the Association, the best way to get involved in speech and debate is by competing! Members may access our wide range of resources to help prepare for competition, and then use our Tournament Calendar to find a tournament. Other resources for finding tournaments and software options to help run tournaments:
- Tabroom.com: registration website with listing of tournaments; software available to run tournaments.
- Joy of Tournaments: registration website with listing of tournaments by date or by state; software available to run tournaments.
- SpeechWire: registration website with listing of tournaments; software available to run tournaments.
- State Organizations: many state associations/leagues sponsor local tournaments throughout the year as well as their own state tournament series.
District Tournaments
The district tournament is a student's gateway to earn the right to compete at the National Speech & Debate Tournament, the largest academic contest in the world!
National Speech & Debate Association district tournaments are held each year to determine the qualifiers to the National Tournament in speech and debate events. Each district tournament is hosted by an Association district, which is made up of a set of schools in a given geographic region. Like many tournaments of the National Speech & Debate Association, district tournaments are annual tournaments.
District chairs must submit the dates of their district tournaments to us by November 1; those we have received are listed on our Tournament Calendar.
National Tournament
The National Speech & Debate Tournament marks the capstone of middle school and high school speech and debate activities for more than 150,000 students around the country. To attend, students must place among the top competitors at their District Tournaments. Qualifiers compete for college scholarships in a variety of speech and debate events. The National Tournament has been hosted by cities across the nation. Final rounds are judged by blue ribbon panels including CEOs, former Cabinet members, stage and screen celebrities, sponsors, and acclaimed community members.


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Photo gallery: girls' cross country meet 8/30
Mary Ralston, photographer
September 10, 2018
Kirkwood girls' cross country ran their second meet at Blackburn Park in Webster Aug. 30. The varsity team placed 1st overall with all six runners medaling in the top 30, while the freshmen-sophomore team ranked 4th and the junior-senior team ranked 2nd among 7 teams. "For the freshman-sophomore race,...
Friendship takes first place
Ryleigh Palmer, features writer
August 29, 2018
She sprints across the finish line and although she is tired, makes it to the end of the first cross-country race of the 2018 season. Olivia Matthews, sophomore, finishes strong, and gladly accepts praise from a couple teammates who had already completed the race. Out of breath, she goes to meet the team m...


text: This song is about the idle rich in England. Obviously most of us don't have the option of going home and doing nothing. We HAVE to work. But a common theme in English Comedy, such as Jeeves And Wooster is that some Englishmen don't have to work a day in their lives.


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To Tweet or perhaps not to Tweet: Featuring Our Daily life with Strangers The twenty-first century has brought in it substantial technological enhancement and this includes social network. This particular type of network happens to be greatly acknowledged world wide with a few of the principal sites asFacebook and Twitter, LinkedIn and others. The fast growth of these internet sites is associated with their simplicity of use and ability for connecting individuals several different body locations. And also they assist multimedia systems and it is posting. All communications occur online thus the shared information is available for all to see. That's the major challenge of sites like Twitter. Featuring this information could bring up worries like identity fraud and hacking. Twitter is an open platform that one should use to communicate with friends and network with new people, but one needs to be careful with what they share on it. This paper handles the issues that develop from revealing so much specifics of Youtube.
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According to Gangopadhyay and Dhar, social sites like Twitter predisposes an individual to threats like identity theft especially when they share too much of their information1. They look at the lawsuit of youths who use many of these share and sites that much describe. Myspace induces the utilization of personal data like name and e-mail addresses when creating an account, but some from this resources should be available to the people. The biggest setting of connections is applying texts, audio, video and photo submit uploads. A few files give you info on ones ecosystem and would also contain private data which will be on the market to different people including identification criminals. These character will gather this information and use it to build phony profiles that they may use to fool other people2. Yet Facebook provides you with added in safety measures steps that limit identity theft such as the proven profile functionality, occurrences of personal identity thefts when a consumer masquerades as a general family member are generally claimed. The individuality robber purposes the bogus profile to give e-mails who has malicious software along with other Youtube consumers. The viruses would assemble their highlights which can include security passwords that made it easier for to compromise a lot more accounts3.
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Those by means of Youtube write about personal information like birth date in addition to their target that hackers use to receive their passwords and know their natural store. The online hackers might go to the regions and infect a bit more devices with malware and obtain details from your users4. When hackers obtain persons password, they will often log in, adjust it and start authoring abusive suggestions or go to the level of spreading viruses that will receive particulars from other anyone. The sharing of a lot of tips to strangers exposes anyone to bullying with the aid of remarks or replies to tweets5. Citizens could possibly be abused or pick up destructive responses that may adversely have an effect them. It is solid apply to share generic facts and strategies that does not expose an www.payforessay.me excessive amount outline for some other clients whom one could not know. This behave would save you specific from arguments and confrontations compared to other buyers who could end up harming few peoples ideas . Myspace is a marvellous software for someone to get connected to family, meet and friends new users.
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Road traffic control is basically the control and direction of pedestrian and vehicle traffic, especially around an area that has an accident, a construction zone, or any other area of the road that has a disruption. This is aimed at guaranteeing that safety is upheld for the public, the construction workers, and the emergency responders at the scene.
Traffic control may also involve the use of CCTV cameras or any other means to monitor traffic in different areas to manage the flow. In this way, advice can be given regarding congestion.
The companies
Due to the need on the road, some companies have set up shop to offer the much-needed services to the public road users. This occupation has to be done in the day and in the night, regardless of the prevailing weather conditions. It is also very risky, especially since one may be struck by vehicles as they pass. It is therefore very important for a company to be well equipped.
Drivers are not always thrilled about disruptions and there are those that are very antisocial which makes them even more reckless. There are drivers who do not even pay the needed attention while on the road. Others use their phones while on the road and some exceed the speed limit. As such, companies dealing in this area need to have enough staff working for them. When this is catered for, fatigue will not be an issue and they will be more alert thereby handling situations better.
Set up
A worksheet needs to have warning signs way before the area where the work is actually being carried out. Different areas have got different signage used. Some are very specific regarding what lies ahead and so the drivers can slow down to avoid accidents. There are even lane status boards that inform drivers about a specific lane and what is actually happening there. Advisory signs inform drivers of what lies ahead so they can take the precaution needed.
Usually, a worksite will have to be closed down around the work area. The method used is based on the type of road. Common signs include arrow boards and signs.
The most important thing is to have an emphasis during training, especially for the traffic controllers. There is the proper dress code for such people and the most appropriate behavior while on the road. You will need steel-capped boots, sunglasses, gloves, hats, and sunscreen. Only the best companies consider all these areas and are therefore the best to work with.
This area starts with a plan. The crew used in such a case may be only a single person working at a closure or diversion. Sometimes it may also be a number of people, especially when they have to deal with the more complex tasks. Depending on the kind of work taking place, the areas affected may be closed for a duration of time and this causes many disruptions to the motorists using such a route.
In such a case, it is important to manage the events as well as close the intersections. Setting up signage can be a lot of work depending on what exactly what is needed.


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We Jammin'
Cover your ears and run, I've picked up my guitar again. I've even managed to swindle a couple of friends of mine to let me jam with them. That's Rico and Badette of Agos fame, and they rock! We've been practicing to play next week at "Bagyo Aid". It's a benefit concert so no free tickets, eh? Lot's of other bands and performers, unplugged. Anyways, I haven't been this jazzed about playing somewhere in a looong time. With all the biking I've been doing, it's been a while since I even touched my guitar. The fingers and ears were definitely rusty and it will take me a while to get my chops back (not that I ever had them in the first place). But no worries, the practicing is paying off, Rico and Badette have lots (and lots) of patience, and I'm slowly getting there, I think.
Bagyo Aid: Acoustic Benefit Show for Hurricane Victims in the Philippines
George Mason High School, 7124 Leesburg Pike, Falls Church, VA
$20 Donation to relief fund
February 26, 2005, show at 7pm
The Speaks, Agos, Odie Sotomayor, Angie Pepa, Rodney Garcia & more


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Posted on: 10th December 2018
"And she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them."
Luke 2:6
When I read in the gospels the story of the birth of Jesus, I read a verse like "Joseph also went up from Galilee, out of the city of Nazareth into Judea, to the city of David, which is called Bethlehem", without stopping to consider the implication. Have you ever stopped to question how far that was, what the route was like or how long it would have taken? Let's just say, it wasn't close, easy or quick! Factor in the pregnancy and you must come to the conclusion that Mary knew what it was like to face adversity.
Compare this to the opening verses in the book of James 1:2, "Consider it pure joy when you face trials of many kinds." I wonder if that is the sort of encouragement that spurred Mary on to the stable in Bethlehem. Interestingly, the book of James was written by Jesus' brother, another son of Mary. I wonder if the story of Jesus' birth as well as his death were in his mind as he wrote those words.
I heard a story once about a lump of rock that made me consider the meaning of James 1:2. In a busy museum there was a beautiful marble statue that people in their thousands would come and admire. The statue was magnificently crafted and showed the expertise of the sculptor. A marble tile from the floor looked up and grumbled at the statue, "It's alright for you, everyone loves you and admires you. All I get is walked all over and trodden on each day." The statue looked down at the tile and replied, "My friend, we were once the same but when the sculptor came at me with his tools, I allowed him to break me and shape me in the way he saw best. There were times when I wanted to crack and give in, but I trusted his workmanship."
Maybe the reason Mary was able to face her adversity was because she clung to the promise in Isaiah 7:14, "The virgin will conceive and give birth to a son, and will call him Immanuel." During this season as advent, let us consider how we can be thankful for adversity, clinging to the promises we have been given.
James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.
Respect – The life of Saint Wilfrid
Posted on: 8th October 2018
"Rejoice and be glad, because great is your reward in heaven…"
Matthew 5:12
Verses like this in Matthew deserve making into fridge magnets, bumper stickers and t-shirts. What a fantastic encouragement to all who need encouragement. But we do not present the gospel fully if we just cherry pick the best bits. The whole verse reads, "Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you."
When we look into the life of Saint Wilfrid, we see a saint who lived to establish the church in the north of England against many oppositions. His determination and strong confidence in his beliefs led him to face lots of opposition from all sides. But he showed resilience and character and stood strong for what he felt was right. Through our assemblies and form worships this week we will be looking more into the life and achievements of Saint Wilfrid.
James, the writer in the New Testament offers a gift money cannot buy. In James 1:4 it says, "…so that you may be mature and complete, not lacking anything."
What an offer! Who wouldn't want some of that maturity, completeness and a life without lack? James precedes this offer with what it takes to achieve such rewards by saying,
"Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything."
Are you facing a trial at the moment? Whatever you are up against, my prayer is that you will see the fruit of your determination as you grow perseverance that leads to completion. If it is persecution from others because of your determination to do what is right, then take heart, rejoice and be glad, because God has reserved a reward for you.
Posted on: 21st May 2018
"I have learned to be content whatever the circumstances."
Philippians 4:11
Discontentment. It's something that can stop us from feeling joy and living life to the full.
The Bible says we must learn to be content 'whatever the circumstances.' That can be hard.
We see what other people have and we want the same. We see what other people have achieved, and we want to do that too. Once we start comparing our lives to other people's, discontentment can find its way in and we begin to forget all the blessings and gifts that God has given us.
Discontentment clouds all the good and makes us think our lives are not alright as they are. Instead, contentment recognises all the good in our lives and doesn't want what other people have. There'll always be people who have more than us, but there'll also be people who have less. What you choose to focus on will determine how contented you feel.
Our security and self-worth should be based on who we are in Christ, not what we have. Our possessions, achievements and relationships shouldn't define who we are. Paul wrote: 'I've learned…to be quite content whatever my circumstances. I'm just as happy with little as with much, with much as with little. I've found the recipe for being happy whether full or hungry, hands full or hands empty. Whatever I have, wherever I am, I can make it through anything in the One who makes me who I am' (Philippians 4 v 11-13).
When we're focused on our identity in Christ, rather than what we do or don't have, we leave no room for discontentment in our lives.
Posted on: 8th May 2017
"For life is more than food and your body more than clothing."
Luke 12:23
(The Parable of the Rich Fool)
What do you want to achieve in your life? How will you measure the success you have? How will you know if you have made it?
More frequently, we are seeing the measure of success to be something like how much money we have made; how many followers we have on social media; or what possessions we own. That however does not really match up with God's idea of success. See God is not opposed to us gaining possessions nor does he dislike our achievements in both the big and the small. But God does want us to know that this life in which we live in now can only offer us so much. In fact, a better way to look at it is to remember is how much is the worth of our possession or our achievement in light of eternity.
If we hold tight to the things we think are valuable now, we are going to waste our time on the wrong things.
The story of the Rich Fool reminds us of our contentment in what we have from God; it reminds us of the worth of temporary items or achievements.
The story Jesus shared was about a farmer who had an amazing harvest one year, all the crops were too big to fit into his barn. Instead of sharing the rest of his crops that overflowed his barn with his friends and siblings, the farmer built a new barn that was bigger than the original one. But God challenged him and asked him if he was to die tonight what would happen to his crops? (Luke 12 v 13-20 abbreviated)
The labour and effort that this man had put into his barn was wasted, he had enough when he had filled his barn but he was greedy and he wanted more. The man was rich in his earthly possessions but he wasn't rich in the eyes of God as his greed had overcome him.
So this week the challenge is this, what are you storing up? What are you aiming for? Is there one thing that you could spend less time on or give up completely to give that time to God?


text: PERSPECTIVE It's Time to Lead the Flock You have the power to effect change. By Bill Hopkinson, IFCCE, CPBE W "We have many challenges facing our industry today and we need leadership at all levels. It doesn't really take much to be a leader-just a little action and a willingness to keep up with compliance in an everchanging industry." 12 hen I go to a conference or meeting and someone comments to me that I am a leader within ACA International, I'm actually a bit embarrassed. Why? Because I consider every member of ACA a leader in some fashion. I'm not really any different than another member in this regard. Webster's dictionary defines leadership as the office or position of a leader; the capacity to lead; or the act or an instance of leading. Let's look at the first definition: the office or position of a leader. This is simply recognition of stepping forward and being passionate about something. If you are a veteran, on the board of a nonprofit or a volunteer fireman, you're a leader. If you've ever been in a position of management, you are a leader. If you've ever been elected to an office, you're a leader. If you have been entrusted to train another person, you are a leader. But being put in a position or being elected to office is not recognition of your capacity to lead. Instead, it is recognition of your past actions using your capacity to lead. This is where the second definition of leadership comes into play. Every ACA member has the capacity to lead. Under the Telephone Consumer Protection Act, we should all know what the term "capacity" means, but here we are talking about human capacity: an individual's mental or physical ability or aptitude. I think we all have the capacity to lead. What makes a good leader? What shows leadership? The answer is action! Leadership is taking action, using your ability and capacity to effect change. The final definition of leadership is an act or instance of leading. This is a better definition, as leadership is action. It's stepping forward to be an active part of something larger than yourself. Leadership always involves others. You cannot lead yourself-you can only motivate yourself. Good leaders also know how to motivate others. Often this means leading by action, by doing something for a common good for many, or by being an example for others to follow. There is no doubt that leadership requires action. Think about who you consider leaders. Would you say those people are active in working with others to either enhance the person or a common goal? All of the leaders I know do this very well. We have many challenges facing our industry today and we need leadership at all levels. It doesn't really take much to be a leader-just a little action and a willingness ACAINTERNATIONAL.ORGhttp://www.ACAINTERNATIONAL.ORG


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We know we are risking it by going against your gym instructor, diet expert with an experience of X years and your personal nutritionist who helped you get shed X kilos – basically all those people who conditioned you into loathing carbs, but it is true and it is backed by science that carbs are good for your health.
Remember your grandmom serving nice homemade food with generous dollops of ghee? Maybe she wasn't all that wrong.
Source: Giphy
Let's turn to Japan. Japan boasts the world's second highest life expectancy and an obesity rate of just 3.5 percent – compared to America's 35 percent.
What do you think is the reason behind Japan's super duper good health rate? You might not feel like believing it but it is their grain-heavy and carb-rich diet.
Eating 'real food' is never a bad idea! *does the foodie high-five*
Source: YouTube
For those who did not know, Japan has a nutritional guideline and it reflects the country's traditional diet, which is high in grains, fish and soybean products, but low in fat.
And a new study by researchers at the National Center for Global Health and Medicine in Tokyo, reveals that "people who strongly adhere to Japan's recommended dietary guidelines are 15 percent less likely to die of any cause – such as cardiovascular disease and stroke – compared to those who don't adhere well."
Good news for people who love food – you do not have to choose between your health and your beloved carbs.
Source: Giphy
James DiNicolantonio, a cardiovascular research scientist at St. Luke's Mid America Heart Institute, whovehemently defends to death the theory that sugar and carbs cause obesity and other metabolic diseases, also encourages people to eat more high-fat, high-calorie foods to make them feel more full and help them lose weight.
*faith in human attitude towards food restored*
Source: obeictive
"Combining a high intake of carbohydrates and fat is the perfect storm for obesity," he told the HuffPost.
"The Japanese tend to eat high carb (both rice and vegetables) but a low intake of fat."
Source: Giphy
The trick that works for the Japanese might be the fact that the average Japanese person walks over 7,000 steps a day. *remembers her sports shoes*
"We can learn a lot about how to be healthy from the Japanese, and it really comes down to eating real food and exercising," he told the HuffPost.
Source: Giphy
*Runs to office cafeteria to place an order for food (truck)loaded with carbs*
Source: ScoopWhoop


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Alcohol and Sleep: Bad Tango Partners
The saying: "It takes two to make a thing go right", certainly does not apply to combining sleep with alcohol. The act of sleeping is still generally considered to be unknown to the scientific world. Research has discovered that the deprivation of sleep has negative effects on the human body, but it is still scientifically unclear why sleep is considered beneficial to humans. It's obvious that sleeping allows the body to replenish and rest, however, recent studies have shown that brain activity doesn't decrease during sleep; it actually maintains its productivity.
Now that research has shown that brain activity is consistent throughout sleep, studies can be conducted to properly understand and treat different sleeping problems. A new study regarding the effects that alcohol has on sleeping quality has surfaced some interesting findings to the health community. To some people, an alcoholic drink before going to bed will act as a sleep aid. Alcohol has a calming effect on the body that will usually promote the first faze of going to sleep. However, the deeper stage of sleep known as REM is more difficult to attain when the effects of alcohol are present. Also, alcohol may decrease the initial time that it takes to fall asleep, but late night arousals can occur from consistent withdraws of the REM sleep.
Alcohol consumption before bed can also increase the effects of sleeping problems in people that have disorders during sleep. When alcohol is consumed, it can narrow people's airway passage making breathing to become more difficult, especially for those who have sleep apnea. All in all, combining alcohol with sleep just doesn't mix well.
Sleeping needs to be accomplished naturally in order to ensure that all stages of sleep can be accomplished. Alcohol may promote falling asleep quicker, however, the side effects from alcohol can confuse the sleeping pattern and potentially throw it off completely further in the future. For future reference, don't have an alcoholic drink before going to bed.


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Helping to build thriving communities
Our donors and community projects focus on critical areas within the communities we serve. By facilitating innovative and effective grantmaking, assisting students in their pursuit of scholarships, and investing in the future of our communities through early education, we are able to support our region. The impact is visible, meaningful, and long-lasting.
Our Impact: 2018
awarded in scholarship funds to 485 local students in 2018
Jumpstart into Kindergarten activity calendars distributed in our 5 county region
awarded in grants to local nonprofits in 2018


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Cat7 Ethernet Cable: Supports bandwidth up to 600MHz, offers a maximum networking speed at 10Gbps for you to surf the Internet, stream videos, music, and other data without the hassles of slow network.
10Gbps High Speed: Faster than Cat5e/Cat5/cat6 network, perfect for networking switch, routers, ADSL, adapters, hubs, modems, PS3, PS4, x-box, Patch panels, and other high-performance networking applications.
Shielded From Interference: Made of 4 shielded twisted pair (STP) of copper wires with two RJ45 connectors on each end. The additional shielding and improved quality in twisting of the wires provide better protection from crosstalk, noise, and interference that can degrade the signal quality.
User-friendly Design: Clip protector keeps the RJ45 connector from unwanted snags while routing the cable; Shorter Ethernet cable takes up less space; 24k gold-plated connector is more durable for use;
1. Standard: Cat 7,SSTP; Meet TIA/EIA-568-B.2-10 Specifications,Backward compatible with Cat 5e / Cat 6 / Cat 6a Ethernet Cable
2. Conductor Construction: 8 wires Stranded Copper with shielding, much better than performance than copper clad aluminum (CCA) wire
3. Support bandwidth up to 600Mhz
4. Support speed up to 10Gbps
5. 26AWG, OD:6.3 mm
6. Gold Plated RJ45 connectors for optimized signal quality
7. 4PR UTP copper strands for minimal noise, interference & crosstalk
8. Tough, yet flexible PVC jacket & heavy-duty, snag-less mold
Package Contents
1 x Cat7 Shielded Ethernet Patch Cable


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At last Friday's morning meeting, veteran Shannon Palone gave a moving tribute to our veterans and explained the significance of the Veteran's Day holiday we celebrate today. Then teacher Claire Epchook delivered a message about the brain that ended with encouraging the members of our community to Change Our Story with sayings such as:
This is challenging for me. I welcome it.
If I practice I will get better.
I just need to start trying.
I need to manage my time so I can maximize my opportunities.
This is the type of thinking described by psychologist Carol Dweck in her bestseller Mindset: The New Psychology of Success. It contrasts with phrases common to a fixed mindset such as:
I am not talented.
I can't do that.
It takes too much time.
I don't like_______________.
Studies show that more successful learners and organizations approach their work with the "Can Do" type of thinking embodied in the first set of phrases. Throughout the year we will continue to explore with students what they want for themselves and how they can get there. Central to this work will be developing and refining student's aspirations into a Personal Learning Plan. This work will become more involved in the coming week. More on this to follow.
Open House: Thank you all for coming out. Here's a link to our Parent Conference survey. Informally we've received lots of positive feedback and a few suggestions, but we'd like the benefit of a broader sample if you'd consider filling out this survey for us.
And to wrap up here's The Wildcat Review of our Fall Sports:
Girls Soccer
In the first year of the Wildcat Athletic program, the High School Girls Soccer team experienced the highs and lows of a competitive season, rallying to a strong finish and an overall record of 6-6-1. Despite falling in a highly contested playoff match-up with conference foe Rivendell, the team proved to be a spirited group whose persistence paved the way for their best soccer to be played at the end of the season. Consistent key performances from Emma Gillette (Sr), Grace LaFromboise (Jr), Sylvie Coltey (Jr) and Sarah Howe (Fr) combined as a force to be reckoned with at the offensive end of the field while the defense was anchored by Sophomore goalie Fiona Vaillancourt and defenders Blake Southworth (So), Lily Hudson (So), Stella Jones (So), and Kaylyn Scoskie (Jr). Junior Sylvie Coltey and Sophomore Lily Hudson were recognized with All-League Honors for their efforts.
Boys Soccer
The inaugural season for the White River Valley Wildcats boys soccer team was a great success. Finishing with an overall record of 11-3-1, the foundation of success was built prior to the season when the team started working together on their own and strengthened team chemistry. The new "'Cats!" cheer took some time to get used to but became a defining component of the team identity as the games went by. Among the season's highlights and most memorable moments were the very first WRVS home game which ended in a 2-0 victory vs MSJ, a road win vs D2 Otter Valley, and the team swims in the river after steamy pre-season practices. Leading the way for the Wildcats were Seniors Sam Fisk, Jacob Hewitt, Gabriel Feeney, and Gavin Turner with significant contributions from Sophomores Carder Stratton and Jacob Barry. Fisk and Stratton received First team All-League recognition while Turner was recognized on the Honorable Mention All-League team.
Cross Country
The Cross Country team had a great year, competing in nine regular season meets, the CVL Championships held at Chelsea, and the state championships at Thetford Academy. Highlighted by steady improvement throughout the season, nearly every runner shaved time in each race, led by Seniors Laurel and Keegan Marshia. Alex Madden and Hayden Howe consistently performed well on the boys side while Alexis Taylor young and Taryn Nelson competed well for the girls. With a first place finish at the CVL Championships, Laurel Mashia collected top accolades for the Wildcats earning the sole All-League recognition in the CVL.


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Charlie Mae Myers
February 12, 1924 - July 01, 2019
Obituary for Charlie Mae Myers
The Myers family is sad to announce the passing of a loved one.
Charlie Mae Myers born Feb 12, 1924, Poulan, Georgia to the late Ms. Lillie Boatwright and the late Mr. Steve Kitchen.
She was Educated in the Worth County School System. Charlie Mae was a caterer for many years and also she was dietician supervisor at Pennsylvania Hospital in Philadelphia.
On Monday, July 1st, 2019 Charlie Mae departed her life at her home in Sylvester, GA surrounded by her family.
She was preceded in death by her late husband William James Myers, her great-great-grandson Jayce McCray, her brothers Willie Ben Kitchen and Elize "Yank" Kitchen, her sisters: Hattie Henry, Missie Westbrook, Mary Kitchen, Annie Mae Jackson, Rose Mae Hall, and Evelyn Boatwright.
Charlie Mae was known for taking anyone in and making them her own. She loved to cook, dance and travel. She loved the Lord, she read her bible every day. She was a praying woman of God. She didn't meet any strangers wherever she went. If you were sick she made you well, and if you were sad she knew how to make you laugh, and if you had a problem she would always tell you to give it to the Lord in prayer. No matter who you were she'll tell you how it is.
She leaves to cherish her memories one daughter: Velmont (Eric) Montague; two sons Percy Cooley of Philadelphia, Vincent (Brittany) Myers, Tifton; four grandchildren, Sean Cooley, Pehaven (Gladys) Cooley of Tifton, Leon (Patricia) Cooley of Sylvester and James (Shannon) Early of Charlotte NC. She has 21 great grands and 12 great-great grandchildren.
280 Pleasant Grove Church Road
Poulan, Ga 31781
Funeral Service
280 Pleasant Grove Church Road
Poulan, Ga 31781
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2019 Results are here!
JUNE 3, 2020 - Worthington Mirolo Community Pavilion
Ready to run in the biggest Fleet Feet + FrontRunner event ever? Welcome to The Big Run!
Check out the pics from last year!
START TIME: 7:00pm EDT (FREE Kids Run starts at 6:45pm)
LOCATION: Mirolo Community Pavilion at Thomas Worthington High School. 300 W Dublin Granville Rd. 43085. Follow football stadium entrance to access road on north side of stadium, turn left to head down to the Olentangy River and the Mirolo Pavilion.
What's the Deal?
On June 3, Fleet Feet locations nationwide, in partnership with Brooks and Nuun, will hold a 5K celebrating Global Running Day. Celebrate with us and win prizes galore!
All results from certified, timed 5K races will funnel up into a national leaderboard to determine the overall fastest runners and age groupers in the country with some pretty cool cash prizes. And since this is Fleet Feet, and we celebrate and welcome runners of all abilities and levels, we will also recognize runners with some truly unique awards.
But speed isn't the only thing that counts. We want to see the whole community participate because, seriously, running together rocks. Let us recap the ways:
You get to join Fleet Feet Sports communities across the country in doing something we've never done before—a nationally-coordinated 5K race taking place in different locations all on the same day.
It's on a Wednesday—who couldn't use a mid-week pump-up?
Every finisher gets a medal. Not just any medal. A very cool, make-your-friends-jealous medal.
We know some people. And some pretty cool brands (cough, cough, Brooks). Let's just say, we're planning some fun raffle giveaways.
The Big Run coincides with Global Running Day and is open to runners of all levels and abilities.
Curious to check out last year's event? Search #thebigrun on Facebook, Instagram or Twitter to see how our epic coast-to-coast running community celebrated at The Big Run.
Through March 31 - $30.00
April 1 through April 30 - $35.00
May 1 through May 31 - $40.00
June 1 through Race Day - $45.00
Packet Pickup:
Early Pickup at Fleet Feet on Polaris June 3rd and 4th from 10am-8pm
Race Day Pickup on-site beginning at 6:00pm
The Mirolo Community Pavilion, Worthington, 43085. Pavillion is located in lower athletic fields along the Olentangy River at Thomas Worthington High School. (300 W. Dublin-Granville RD, 43085)
Kids Run:
Join us for the Big Run for the Kiddos! This Half Mile race is FREE for kids 12 and under! Registered participants receive a finisher's medal. Kids do NOT receive a shirt with registration
Train with us for your first and BEST 5K:
Join the No Boundaries as we train for the Big Run. Training Begins March 21st.
Post-Race Celebration:
Stick around after the race for the party at the Mirolo Community Pavilion celebrating Global Running Day! Join us after the race and get some more steps in as you dance along with the Live Music!
2019 - Local Results
2018 Local Results | Nationwide Results | Photos
2017 - Local Results - Nationwide Results


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Curriculum & Methods
Iona Preparatory Lower School is a private, Catholic, all male elementary school for boys in Westchester County, NY. Established in 1916 by the Congregation of Christian Brothers, Iona is a faith based institution that follows the teachings of the Catholic Church, the charism of Blessed Edmund Rice and the Essential Elements of a Christian Brother Education. Our academic curriculum has been independently developed, incorporating elements of the New York State Standards and Essential Learnings of the Archdiocese of New York, utilizing a mix of traditional and progressive methodology and incorporating the current best practices for teaching boys.
We are committed to keeping class sizes small for the benefit of all learners by allowing more frequent and regular teacher to pupil interaction. Currently there are 1 section each in grades K -5 which are taught in a self-contained model. Grades 6 – 8 have two sections for most classes and follow a departmental model of instruction. All students are expected to participate in the full academic program unless a student's documented academic needs call for a modified program.
Academic excellence is expected of all students at Iona. Our learning environment fosters this excellence by creating a nurturing, Catholic environment that celebrates the value and dignity of each person. Into that environment Iona Prep Lower School has placed a rigorous curriculum that promotes the growth of the whole child, develops higher order reasoning skills and prepares students for a lifetime of learning.
Iona incorporates many teaching strategies in an attempt to engage the broad spectrum of learners we encounter. All grade level skills are developed in a spiral curriculum format where skills are introduced, developed and expanded in each grade level. These skills include standard literacy and numeracy skills as well as higher order analysis and synthesis. We also devote time to the students' executive functioning (organizational and planning) skills and develop their ability to present and communicate clearly. Technology is taking on an increasing role in the instruction of students. All classes incorporate some level of technology into instruction during the school year. Google Classroom and other Apps for Education are also being used with more regularity across the curriculum.
Student progress is tracked by the classroom teachers through various assessment techniques and the whole school participates in standardized testing yearly using the Iowa Assessments to measure year over year growth. Students who graduate from Iona Prep Lower School do so fully prepared with the skills and knowledge necessary for success at the secondary level.
Please click into the digital flip-book below for information on each grade level discipline.


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This is a guest post by Allen Grane, research associate for the Council on Foreign Relations Africa Studies program.
In early 2014, an organization known as Elephants Without Borders began a project known as the Great Elephant Census. It is a massive undertaking that requires the coordination of many African governments, NGOs, and even USAID. The project will take place in twenty-two countries, ranging from Kenya to South Africa, that together represent over 95 percent of African savannah elephant territory. By the end of the survey 46 scientists will have logged over 18,000 flight hours in order to survey the elephant populations by air. The projects findings will be published in 2015.
In Mozambique, one of the countries where the census is being undertaken, Elephants Without Borders has partnered with the Wildlife Conservation Society (WCS) in under to conduct the census. The need for the survey in Mozambique is great. The Mozambican Civil War and poaching have caused animal populations to decline drastically. The last survey of Mozambique's elephant population was conducted in 2008 and estimated that there were 22,000 elephants in the country. As of 2011, 12,000 of them were located in the Niassa National Reserve (a reserve nearly five times the size of Yellowstone National Park). However, these numbers do not account for the four thousand elephants killed since 2010 (over five hundred have been killed in 2014 alone) and estimates that two elephants are killed by poachers in northern Mozambique every day.
In a rare case of good news, members of the Mozambique police and scouts from WCS were able to locate and arrest six such poachers in early September. Four of the poachers were Tanzanian, reflecting the international nature of poaching. Under a law passed in April 2014 these poachers face up to twelve years in jail. However, on October 27 two of the poaching suspects, Paulo Nyenje and Antonio Bernardo, were able to break out of their holding cell at Mecula police station in Niassa National Reserve. It is currently unknown how the two suspects escaped.
All of this highlights the need for programs like the Great Elephant Census to be conducted regularly. It is estimated that poachers have killed over 100,000 elephants in the last three years alone. With this kind of population shift it is imperative that scientists obtain an accurate count of the remaining elephant populations in order to properly plan for national conservation programs. By utilizing equipment such as airplanes this program may also deter poachers on the ground. Another benefit of such surveys is that they may allow conservationist and governments to establish patterns of poacher behavior. If properly utilized this information may be used to stop poaching in the long term.


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Sports & Lesure
Presented as City Portal Website Design, Booklet can be used to present any content the City has to offer. As a Starter Site it be adapted to any business area with similar needs.
This information serves only to illustrate the content areas that your Starter Site may have. You will be able to add, edit and format all types of text and picture galleries in your new site. Contact us at Webipack and check our Starter Site Designs and website Pricing.
Aenean ultricies mi vitae est. Mauris placerat eleifend leo. Quisque sit amet est et sapien ullamcorper pharetra.


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Back in 1984, fitting perfectly the year it came out, there was a Yugoslavian movie named "Balkan Spy". The movie came out at a time when the upcoming disintegration of that country was becoming increasingly apparent. The film mainly dealt with the authoritarian mentality that had set in among the Yugoslav population and the chaotic results it could produce as the people were spending hours trying to "find the enemy within".
That spy movie, with all its twists and turns, enemies real and imagined, with its authoritarian backdrop, and the typical Balkan setting, still remains relevant to today's realities in the region, ultimately gaining cult status among film lovers in the Balkans.
To realize why the Balkan Spy movie still remains relevant, one has to look at some of the recent real life spy affairs in the region that have hit the Balkan press in the last few months.
The Croatian Spy Affair
First up was a spy affair that hit the press on the eve of last month's election in Croatia. Of course, its timing had everything to do with the election. It involved Cedo Colovic, a dual citizen of Croatia and Serbia, who happens to be a former member of the Serbian rebel forces in Croatia during the war in that country during the Nineties. Colovic was arrested as a "double agent" who, supposedly was promised by Croatia that if he passes confidential information to Croatian intelligence service, war crime indictments against him would be suspended.
After his arrest, no clear charges were made public, Colovic's family received no official explanation, and there were rumors that Colovic will make a plea, but no official announcements were made. Taking into consideration the timing of the Colovic affair, his lawyer Djordje Kalanj, previously defended a suspected spy in 2001, said that this charge of espionage "has to do with politics between the two countries."
And when everybody thought that the affair will just fade away, keeping up with good old Balkan tradition, a new twist in the case arrived in late October. A court in the coastal city of Split, upon questions from the Croatian press confirmed that Colovic has been proposed as a prosecution witness in a war crimes case against former Yugoslav People's Army general Borislav Djukic. Of course, further future twists are guaranteed.
Then there was a Montenegrin Spy Affair
Bratislav Dikic, former commander of one of Serbian elite police units, along with 19 other Serbian citizens was arrested in Montenegrin capital Podgorica in October 2016, the same day when the parliamentary elections in that former Yugoslav republic were held. The following day, Serbian prime minister Aleksandar Vucic expressed his doubts that the accusations against Dikic and other had any merit.
A week later, the story changed. During a press conference, Vucic stated that the Serbian authorities arrested another group of citizens, their origin at that point being undefined, connected to the alleged coup d'etat in Montenegro. Vucic added that the Serbian authorities seized a large sum of money, uniforms, and other equipments, stressing at the same time that the arrested had "nothing to do with politicians in either country, but had connections to a third country".
The same day, Serbian police minister Stefanovic announced that an unnamed high ranking official of the Serbian police was arrested for cooperation "with a Western intelligence for a while", for Vucic again after a meeting of the Bureau for Coordination of Security Services, adding himself that Serbia was experiencing increased activity of foreign intelligence services "both from the East and the West."
Then came the real twist. Suddenly without any previous notice, came the visit of Nikolai Patrushev, Head of the Security Council of the Russian Federation to Belgrade. Patrushev had meetings not only with his police and security counterparts, but was also received by Serbian president Tomislav Nikolic and prime minister Vucic. Russian media reported that the visit was for discussions around international terrorism, the migrant crisis, and extremism in Kosovo and Metohija.
Officially, Patrushev proposed a memorandum of understanding to the Serbian Interior Ministry (MUP) that is unlikely to be legally binding with the status of an international contract, but would create the necessary formal conditions for consultations on issues of mutual interest on a regular basis.
But then media report also surfaced stating that Patrushev's main purpose was to address Russia's concerns regarding the deportation of several Russian citizens from Serbia on terrorism related charges in Podgorica (Montenegro). Local experts also speculated that the visit's goal was to "consider the Montenegrin case" and also to "attempt not to allow a scandal in Serbian-Russian relations."
Daniel Serwer, a US Balkan expert and professor at John Hopkins University, opined it seems as though "Putin has lost in Montenegro, and will try to cause more problems" due to strong support Montenegro has for its accession into NATO and the EU in the wake of the elections in that country. Almost immediately, Russian government media TASS carried the official statement of the Russian Foreign Ministry that the recent media reports about alleged deportation of Russian nationals from Serbia are "absolutely false".
Diplomatic and espionage manueveres are continuing in the Balkans as the West and Russia eye the region with their respective strategic interests. One thing is certain, there will be no shortage of evolving stories and backdrops for the movie sequel Balkan Spy II in the coming days.


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Prince Philip is one of the most well-known members of the British royal family. Born in June 1921, he married Queen Elizabeth II 26 years later and they have been together ever since. Philip was the fifth and final child of Prince Andrew of Greece and Denmark and Princess Alice of Battenberg. And the former's mother in particular led an astonishing life – far removed from many of the entitlements and trappings of royal association.
Of course, royals aren't immune to tragedy, and Alice saw more than her fair share. But many of the hardships she faced were brought about by remarkable choices and a unique character which saw the princess live a life largely free from pampered privilege.


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We will use the location to give you relevant local information across MoreDirt.
Nearest Town: Dolgellau
The Cyflym Coch Mountain bike trail strings together some of the best fast flowing sections in Coed y Brenin, with relatively short climbs. With sections like Dream Time and Uncle Fester it's a real blast. Starting down Yr Afon Trail, Cyflym coch cuts left up a short technical climb onto Pinderosa.
Mastered the MinorTaur? Want to move up to the next grade? Then this is the trail for you.
|Nearest Town:
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Please note: Distance is calculated as air distance or "as the crow flies" the most direct route between two points, so the distance by road maybe slightly longer.
Disclaimer: All trails and location details have been submitted to this website by independent contributors and resources. We hold no personal responsibility for the accuracy or legality of any trail description or location published herein. All listings are for information only.


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Saturday, January 1, 2011
Well it is now here, 2011. Happy New Year Yall! So far I am starting this new year with a positive attitude and a killer headache. (Good times) I plan on moving forward with out 2010 and nothing but goodness this year. (perhaps even with chocolate sprinkles) I plan on continuing my work out and eating healthy. (even though I eat healthy now) In honor of this new year I though I would make 11 new amazing things happen in my life this year. No matter how big or small. After all the shit that happened to me this year....I deserve it!
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Your Boot Camp:
Destin Fit Body Boot Camp
LOCATION2001 98 Palms Blvd Suite 101 & 102
Welcome to Destin Fit Body Boot Camp! Do you want a simple, effective and convenient way to build a slimmer, stronger body? Join our fitness boot camp in Destin and put yourself on the road to major fitness success.
We're offering one FREE week to new members so you can try out our quick and powerful Afterburn workouts for yourself. Our simple and unique method takes High Intensity Interval Training (HIIT) and pairs it with Active Rest Training to create a brief but invigorating 30-minute workout that hits your whole body and raises your metabolism. This means boosted energy for your daily life, as well as over 24 hours of extended results after each workout!
These amazing results are changing lives all over the Destin area. We have convenient morning and evening workout times available, making it even easier to squeeze a workout in. With a FREE week at your fingertips, there's nothing stopping you from trying our life changing fitness boot camp.
Our workouts are unmatched, but a successful fitness program needs more than just a powerful workout plan. That's why we provide you with amazing support and hands-on coaching from our team of certified personal trainers. We make sure you're doing things right and give you all the tools you need to have true success in our gym.
We keep things fun, light and positive in order to stave off burn out and keep you motivated. Our coaches carry a positive attitude and bring good vibes to every session. You'll be inspired by their love of fitness and encouraged by the powerful results their expert guidance will bring.
We make sure you're setting proper goals and help you stick to them as best we can. You'll also get nutritional advice to help create healthy habits you can take home with you. If you're ready to get in shape, we're here to have your back.
Our fitness boot camp has it all. Amazing coaches, scientifically planned structure and a wonderful group dynamic. Group workouts are the quickest way to turn fitness from a chore into a pleasure. We have a lot of fun together, and our Destin area community thrives on teamwork, encouragement and unflinching support.
You'll do great things in our energetic and positive group workouts. Join our fitness boot camp in Destin with one FREE week today!
"Boot camp" style fitness classes are increasingly popular, but not all boot camps are created equal. When comparing fitness classes, the most important thing to look for is a track record of real people getting real results.
Have you ever spent hours on the treadmill and wondered, "Isn't there a better way to lose weight?" Now there is! At Fit Body Boot Camp, our fitness boot camp workout delivers the best weight loss results in only 30 minutes per day.
Fit Body Boot Camp is not like your typical gym or fitness center. Here's what you will -- and won't -- see on your first visit to your local fitness boot camp:
Joni S.
With the help of Fit Body Boot Camp, I had exceeded my overall goals. I wanted to lose 30 pounds and ended up losing 37.5. My body fat percentage went from 28.9% to 18.2% and I lost 35.55 inches overall. My confidence is through the roof and I feel better about myself than I have ever before.
Roslyn B.
At the end of this challenge, I sit here typing this having lost almost 15% of my body weight. It does not matter what I've lost, it matters what I've gained. I have started on a new journey of health and wellness.
Janelle Dkystra
This challenge has changed my life! I lost 41lbs and 20inches in 8 weeks. I hit my goal of being able to once again say, "I've lost 150lbs!" I've gained so much confidence in these last 8 weeks. I feel like a new person. I'm finally starting to be proud of me and what I've accomplished.
Jessica S.
As I write this note, I am down 35 pounds and 27" since the challenge started and 45 pounds since December 1, 2018. FBBC is truly a sustainable lifestyle change for me, and I couldn't be more thankful for this FBBC family.
Craig K.
I ended up losing 17.33% of my body weight which was 45.1 pounds and I lost a total of 37 inches! I think I am a prime example of what Boot camp can do for someone. This new year I have found my new me.
Shanna C.
For me, it was about proving that if you put your mind to something and tell yourself you are going to do it, no one can take that away from you. Never in a million years did I think I would see the results I have achieved in the last 8 weeks.
Shari H.
I am beyond ecstatic because here I am eight weeks later and I am down 34 pounds, 16.25 inches, and my highest percentage of body weight lost is 11.7%! Boom! How amazing is it those 8 weeks of hard work that have changed my outlook on life and the trajectory of my health towards a positive direction?
Thidarhod Tep
Despite my surgical knee, I was able to lose 19.34% body weight and 15.5% body fat. I was able change my bad habits and turn them into a healthy long-term lifestyle. I was able to overcome mental obstacles by taking control of my life.
Ashley D.
Over these past 8 weeks, I have become healthier, set a positive role model for my children, and gained friendships I couldn't make anywhere else. All this happened without me even noticing. As icing on the cake, I lost 33lbs and 7.8% body fat and I'm not done yet!
Jessi Becker
I never would have imagined that so much positive change could occur in only 8 short weeks! I went into this challenge with goals of what I wanted to LOSE (weight & inches) but rather find myself celebrating those things that I've GAINED. Incredible things happen when people support each other like we do at FBBC.
Our sister company, TruLean, is committed to providing only the best-tasting, cleanest, and most effective supplements to support weight loss. All products are zero sugar, zero gluten, zero soy, and zero artificial ingredients!
Fit Body Boot Camp is a proud member of the Inc. 5000 list for fastest growing companies in the United States. We believe we have earned this honor through our outstanding service to clients and franchisees alike, and we strive to keep building on that level of service every day!


text: Nicolette joined Armstrong, Fleming & Moore in June 2017 upon her graduation from George Mason University, where she earned a BA/BS in Government Administration and Economics. During her time there, Nicolette participated in the Undergraduate Student Research Program (USRP) focusing on economic development strategies for low-income communities in Northern VA. Prior to joining AFM, Nicolette worked as a policy fellow for the Committee of Appropriations in the United States Senate, specializing in small business development and tax reform. Originally from New York, she enjoys traveling to her home state often and exploring her new neighborhood in DC. She's especially partial to the Hirshhorn and Renwick Art Galleries in the Smithsonian collection.


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Dropship 2018's Best Selling Charging Docks and Stations
Dropship 16 of the Best iPhone and Apple Watch Charging Docks of 2018
Mobile iPhone Docks and accessories are those essential, effective and convenient tech accessories we all often forget exists. And overlook - leaving us to strain our backs, and induce stress untangling and reaching for cables.
The are some of the best charging docks to dropship online this year - and compatible with all the new Apple iPhones, and Android mobile phones and smartwatches.
So if you're looking to get into selling tech online - and dropship profitable electronics accessories, these are a must!


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The Estin Report: Feb. 2012 Market Snapshot - Aspen Snowmass Real Estate by Tim Estin with Coldwell Banker Mason Morse
Posted by Tim Estin — March 12, 2012
By Tim Estin with Coldwell Banker Mason Morse
Beginning the first Monday of every month, The Estin Report will publish monthly real estate sales charts for the total combined Aspen Snowmass market, the Aspen market and the Snowmass Village market - the upper Roaring Fork Valley.
The Feb. 2012 charts below have been finalized and were posted on Mon. 3/5/12. Here is the link to more readable pdf files of the charts. Commentary and links to sold Feb. 2012 Aspen and Snowmass Village properties appears within this email below the Charts.
The Estin Report weekly Aspen Snowmass market activity blog post will occur as normal on Monday mornings.
Comments on Feb 2012: Weak Aspen specific sales in Feb. 2012 versus much stronger Jan 2012.
In spite of growing positive US economy news with Wall Street indexes hitting prerecession highs, manufacturing on the rise and a glimmer of consumer confidence that the recovery this time has legs, there was a dramatic fall off of total Aspen Snowmass sales activity in Feb. 2012 - and in Aspen specifically - compared to the prior months, Jan. 2012, and the prior year, Feb. 2011.
Reasons? Difficult to say. Here's some best guesses:
1. Poor snow conditions for the Aspen Snowmass area until final week of Feb.
2. Specter of Greek default continues global uncertainty.
3. Wall Street bonuses down for 2011 by 20-30%.
4. Greater caution this year on the strength of the recovery because last year we got burned...The beginning of last year was strong for local real estate sales and in other high end locations. There was much optimism. And then a series of macro events ruined the party: Japan earthquake, renewed fears in May of the sovereign debt crisis, the Congressional impasse in July.
Prediction: Market activity to improve measurably in the spring as the domestic economy continues to improve barring unforeseen events such as Middle East oil disruptions, a Euro melt-down and others.
Question: For the year, will there be a Facebook IPO ripple effect in the Aspen Snowmass real estate market later in the year?
Sold Feb. 2012 Aspen and Snowmass Village Properties:
Feb 2012: Total Aspen Snowmass Village Sales - residential with improvements (12 closings). This link is valid for 30 days until 4/3/2012.
Feb 2012: Total Aspen Snowmass Village Sales - vacant land (2 closings). This link is valid for 30 days until 4/3/2012.


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The Nigerian Movie Industry which is commonly known as Nollywood is giving many hit films to their fans and offering all the possibilities for relaxation and entertainment not only to the people of Nigeria but also for the foreigners. The Nollywood industry is growing very first and becoming the largest in Africa. Not only this, the Nollywood industry also gets credit for providing an entertaining way to learn the Hausa language and also one can get into the Hausa culture. Scroll down to check out the latest Nigerian movies and the cast to those movies.
Nollywood latest movies
Nigerian films are always very interesting and come packed full of entertainment. You can have all the twists and turns in every movie. Romance, comedy, drama, horror, action films or soap operas- the Nigeria movie industry has become the witness of blockbusters in every field. There is a huge list of Nigerian latest movies but in this article, we have sorted some of the very latest Nollywood movies. Take a packet of popcorns and relax as you watch the trailers for the Nigerian movies online.
READ ALSO: Best Ghallywood movies 2017
1. The Royal Hibiscus Hotel
The Royal Hibiscus hotel is one of the latest Nigerian movies 2018. The movie falls under the category of romantic movies and comedy movies. The movie was released on 9th February 2018. The movie was produced by Temidayo Abudu and directed by Isahaya Bako. The actors and actress who were cast in this movie are listed below:
- Zainab Balogun
- Kenneth Okolie
- Toni Tones
- Olu Jacobs
- Joke Silva
- OC Ukeje
- Jide Kosoko
- Lota Chukwu
- Ini Dima Okojie
- Deyemi Okanlawon
- Kemi Lala Akindoju
Watch the trailer of The Royal Hibiscus Hotel
2. The Wedding Party 2
The wedding party 2: Destination Dubai which is a Nigerian comedy movie and also the highest grossing Nigerian film. This film can be considered as one of the best comedy African movies. The film got released on 15th December 2017 which is a sequel to "The wedding party" which was realized a year back of the film in December 2016.
The movie cast the following:
- Sola Sobowale
- Banky Wellington
- Adesua Etomi
- Enyinna Nwigwe
- Patience Ozokwor
- Richard Mofe Damijo
- Iretiola Doyle
- Somkele Iyamah
- Alibaba Akporobome
- Zainab Balogun
- Daniella Down
Directed by: Niyi Akinmolayan
Produced by: Priscilla Nwanah, Tope Oshin Ogun, Naz Onuzo and Temidayo Abudu
Watch the trailer
READ ALSO: Top 10 Best Ghanaian Movies You Must Watch Right Now!
3. Celebrity Marriage
Celebrity Marriage is a comedy movie which is based on a Nigerian celebrity couple. The movie got released on 17th November 2017. The movie goes for a duration of 1h 47 min. The movie is directed by Pascal Amanfo and produced by Uchenna Mbunabo. Below the cast actors and actresses' name are given:
- Odunlade Adekola
- Tonto Dikeh
- Toyin Aimakhu
- Jackie Appiah
- Susan Peter
- Osita Iheme
- Kanayo O. Kanayo
- Roselyn Ngissah
- Calista Okoronkwo
- Pascal Amanfo
Watch the trailer
4. Potato Potahto
Potato Potahto is one of the new Nigerian movies which is a comedy movie. The movie got released on 24th November 2017 and was directed by Shirley Frimpong- Manso. Shirley Frimpong- Manso, Sarah Inya Lawal and Ken Attoh produced this movie. The following actors and actress have been cast in this movie:
- Joselyn Dumas
- Nikki Samonas
- Joke Silva
- Chris Attoh
- OC Ukeje
- Blossom Chukwujekwu
- Adjetey Anang
- Kemi Lala
- Victoria Micheals
See the trailer of Potato Potahto
5. What Lies Within
"What Lies Within" is a Nigerian drama thriller film which got released on September 8, 2017. The movie is 96 minutes in duration. The movie was directed by Vanessa Nzediegwu and produced by Paul Utomi, Vanessa Nzediegwu, and Tope Tedela. "What lies within" was shot at a location in Lagos, Nigeria. This thriller film was cast by
- Paul Utomi
- Michelle Dede
- Kiki Omeili
- Okey Uzoeshi
- Vanessa Nzediegwu
- Ebele Okaro
- Ken Erics
- Odenike
- Tope Tadela
See the trailer of What lies within
6. Banana Island Ghost
Banana Island Ghost is an action and comedy movie which was released on 4th August 2017. This film is directed by BB Sasore and produced by Biola Alabi. The following actors and actresses have been cast in this movie:
- Adetomiwa Edun
- Ali Nuhu
- Chioma Omeruah
- Uche Jombo
- Saheed Balogun
- Damilola Adegbite
- Tina Mba
- Bimbo Manuel
- Akah Nnani
- Patrick Diabuah
Watch the trailer of Banana Island Ghost
READ ALSO: List of 2017 animation films
7. Hakkunde
Hakkunde is one of the famous drama movies in nollywood movies. This drama film got released on 4th August 2017. The film is directed and produced by Oluseyi Amuwa. The following actors and actresses were cast in this film.
- Rahama Sadau
- Ali Nuhu
- Toyin Aimakhu
- Kunle Idowu
- Tunbosun Aiyedehin
- Bukky Ajaye
- Seyi Law
- Tubi Aiyedehin
- Frank Donga
- Tomiwa Kukoyi
Watch the trailer of Hakkunde
8. Isoken
Isoken is one of the best drama and romance Nigerian movies. It got released on 16th June 2017. The film was directed and produced by Jadesola Osiberu. The following actors and actress were cast in this film
- Marc Rhys
- Dakore Akande
- Funke Akinde
- Patrick Doyele
- Damilola Adegbite
- Joseph Benjamin
- Lydia Forson
- Bolanle Olukanmi
- Tina Mba
- Rita Edwards
Watch the trailer of Isoken
9. Slow County
If you are searching for Nigerian movies latest then include "Slow county" in your count. Though the movie got its release on the 19th May 2017, it is still very much loved by the people of Nigeria because of its full packed action and drama. The movie is directed by Eric Aghimien and it is produced by Christian Mordi and Eric Aghimien. The following actors and actresses have been cast in these film:
- Majid Michael
- Ivie Okujaye
- Tope Tedela
- Sambassa Nzeribe
- Folaremi Agunbiade
- Emmanuel Ilemobayo
- Gina Castel
- Richard Brutus
- Anthony Igwe
- Adebayo Thomas
Watch the trailer of Slow County
10. Omugwo
Omugwo is a Drama/Comedy movie which got its release on 7th April 2017. The film was produced and directed by Kunle Aflayan. The comedy movie Omugwo is of 1h 30 min duration. Below is the list of the actors and actress who have been cast in this movie.
- Ken Erics
- Patience Ozokwor
- Omowunmi Dada
- Henry Alabi
- Ayo Adesanya
- Christian Paul
Watch the trailer for this movie
To get more information on nollywood movies 2018 or latest Nigerian movies, stay tuned with yen.com.gh.


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It's truly hard to believe that I Am The Avalanche has been kicking for a decade now. Stranger, still, is it difficult to fathom that with their breakthrough third record "Wolverines", I Am The Avalanche have surpassed the lifetime of vocalist Vinnie Caruana's seminal Long Island pop punk group The Movielife. Yet here we are in 2014, digesting IATA's most important record yet.
I Am the Avalanche formed in the immediate wake of the Movielife's untimely breakup. Their self titled record, released in the fall of 2005, quickly appeased the appetites of starving Long Island pop punk fiends with an infectious batch of midtempo anthems. From there, however, it was far from smooth sailing for Caruana's new band. Stuck in the infinite limbo that came to define Drive Thru Records post-2004, it was another six years before IATA released another record. "Avalanche United", as solid as the final product ended up sounding, didn't quite feel like a proper follow up when it was finally released in 2011. Almost half of the record was leaked (in demo form) far before IATA was released from label purgatory, leaving fans with an EPs worth of "new" material and a proper release of instant classic "Brooklyn Dodgers", along with the other four leaked demos ("Amsterdam", "Is This Really Happening?", "You've Got Spiders", and bonus track " Conan O'Brien"). It came as little surprise, then, that I Am The Avalanche quickly followed up "Avalanche United" in quick succession two and a half years later.
"Wolverines" is a coming out party for the New York quintet. The band sounds absolutely refreshed, finally far enough removed from the shackle's of label hell and the inevitable Movielife reunion in 2011 to allow the music to finally stand on its own.
The record begins on a high note for Caruana and Co., a group that has never been shy about wearing their hearts on their proverbial sleeve. "Two Runaways" is a legitimately unabashed love song, dripping with urgency but managing to avoid leaking sap. The syncopated cymbal mashing of longtime percussionist Ratt Romnes sets the tone for the group's tightest collection of tracks to date.
"177", as this reviewer gleefully witnessed in person recently, has all the hallmarks of a live stalwart. Carauna belts "One hundred and seventy seven, we're all going to hell" throughout the track's massive chorus passage, repeating the segment in a way that almost begs listeners to scream along in their cars with the volume cranked up beyond a reasonable level. The song calls to mind "I Am the Avalanche" classic "I Took a Beating" in its recounting of New York City living.
Lead single "The Shape I'm In" is more of the same, introducing the band's signature group style harmonies over an absolute earworm of a hook as Caruana yelps about the perils of middle aged backpain. The track resonates far more than their younger peers cries of broken hearts and scene unity, creating the de facto sense of urgency that's proven time and time again that IATA stands apart from Caruana's now ancient first group. "Young Kerouacs" calls to mind vintage New Found Glory while the band's perfected technique of combining a dual vocal hook and throat tearing verse once again rings true.
The title track "Wolverines" is a short bombast of dissonance and melodicism, declaring in less than a minute and a half's time that it's both the "best day of my life" and "worst day of my life" while managing to not sound absolutely contradictory. The sentiment defines the album quite nicely; whether they're lamenting or celebrating, IATA still convey the same sense of urgency.
"Anna Lee", for all of its catchiness, may be the record's first and only misstep. At the risk of employing a cliche many reviewers have used in the past to discuss the band, the song almost instantly presents an aura of nostalgia for "40 Hour Train Back to Penn" or, more recently, "Avalanche United" counterpart "Dead Friends". Caruana has employed these tricks in the past; whether it's Kelly, Katie, or now Anna Lee, he's used a song on most of his records to address a specific female. Maybe it's the use of a proper name that throws the balance, because "Save Your Name" succeeds in its ambiguous nature of chastising in the second person. More likely, however, is that it's all perception; over the years, I Am the Avalanche have become the true definition of "the people's" band. Although their fans are no longer dictating the set list (the band has moved far beyond Movielife, Lifetime, and Weezer covers), it's clear that crowd response has always played a huge part in which songs make it to a live setting.
The record roars to its conclusion with perhaps its three best tracks. "Where Were You?" is possibly the second catchiest track IATA has ever released (taking a seat a row behind "Brooklyn Dodgers", a song many fans knew every word to 3 years before ever hearing a recorded version). The piano notes that sit comfortably below the lead vocal in the verses almost beg listeners to sing along. Leave it to a group of seasoned veterans to flip the boring tirades of "fallen friends" on its head. "My Lion Heart" is the closest thing we get to a ballad on the record. Rather than cascading the usual elements (acoustic guitars, reverb-soaked vocals), the band instead lets the minor progression of the verses slowly build to the mammoth chorus. "You can blacken both my eyes, I'm still gonna fight" could be a metaphor for the band's entire career.
"One Last Time" is one of those closing tracks that almost shakes the dichotomy of the entire record. It's easy to imagine that this number could of as easily started the record as it does finish it, as its the lyrical antithesis of "Two Runaways". While the latter is triumphant and sure of itself, "One Last Time" is beautiful in how unsure it is of itself. "Please don't tell me how this ends, I don't think I could handle that," Caruana croons. "If this is the last day of my life, I need to see you one last time." For I Am the Avalanche, there's no telling how this story ends. The band has gone through more ups and downs in a decade and three albums than most of their peers could probably ever imagine. "Wolverines" is the sound of one of pop punk's most revered national acts finally growing comfortable in their own skin, no longer living in the shadows of a great band they've now both outlived and outshined.
If there's anything left to prove for the Avalanche, it's that they can continue at this pace without faltering. If this record and their live show is any indication, most are going to be referring to the Movielife as "Vinnie's old band" and a precursor to the potential he's fully realized now. "Wolverines" is a game changer.
03/27/2014 - 4,391 views
I Am The Avalanche - Wolverines
7 reviews
7 reviews
Genre: Punk Rock / industrialjunglepussypunk
Label: I Surrender
Site: Related Link
Similar: Polar Bear Club, The Swellers, The Movielife. Make Do and Mend
Track Listing
- Two Runaways
- 177
- The Shape I'm In
- Young Kerouacs
- Wolverines
- Anna Lee
- Save Your Name
- Where Were You?
- My Lion Heart
- One Last Time
Comments (0)
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What do you get out of it?
You can gain personal satisfaction, develop social networks, learn new skills, gain work experience and maintain existing skills.
Before you commit to study a Certificate III or IV in Community or Disability services, why not volunteer first and see if this is the sector for you? We also welcome work placement students.
- Share your skills and creativity
- Be supported by a fabulous team
- Develop your social skills and make friends
- Get experience and training that can help lead to paid employment
Some of our past volunteers have gone on to join us as paid employees. However, there is no guarantee of paid employment if you volunteer with us.
When would I be volunteering?
We will work with you to try to find days and times to suit your availability, skills and interests.
Where would I work?
There's a lot of variety in Volunteer Support Work. No day is ever the same. What you do depends on the needs of the client and what they want to do with their day.
Work may be in Day Services, Business Services, Residential Services, or anywhere in the community.
Follow the link to complete our Online volunteer application form. On receipt, we will contact you via email and provide you with a Volunteer Information pack.
- All volunteers must be 16 years or older
- All volunteers must provide one reference
- All volunteers undergo a criminal record check before they commence
What happens at Volunteer intake?
Our Volunteers often start in small groups. All volunteers are given training in WHS and Manual Handling. You then have an orientation session at one of our Service areas.


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Former members of The Pharcyde are joined by some slick selectors to bring the rap troupe's debut The Bizarre Ride II for to life, with a full rendition.
Henry Lewis
Date published: 26th Feb 2018
Image: The Pharcyde (credit)
Just over a quarter of a century ago, one of the most influential hip hop albums was created. The Pharcyde's debut of Bizarre Ride II the Pharcyde has gone down in history as one of the greatest albums of the genre, with huge rap artists such as Kanye West citing it as his favourite album ever.
It's witty lyricism and jazz style production became the influence behind the alternative West Coast scene, which became an antidote to the more common g-funk and gangsta rap sounds the region was more famed for.
To celebrate its 25th anniversary, former and founding members of the collective, Slimkid3 and Fatlip, collaborate with DJs K-Natural & DJ Manwell, to perform the masterpiece in full in dates across the UK.
Find The Pharcyde tickets below.
London - Brixton Jamm, Sunday 18th March
Ticket waiting list for Bizarre Ride II The Pharcyde - 25th Anniversary
Tickets you want not available? We know it's frustrating, but don't worry we've got your back. Join the waiting list below and we'll reserve you tickets if they become available.
Read more news


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Clicking the delete button in VSB is way too easy to do on accident. When clicked, the repo is deleted without a prompt and without the ability to undo. The delete button is quite big and I've already accidentally deleted a few Repo's. See attached screenshot. Feature request is one or both of the following: - Add a "Are you sure?" prompt when clicking the button - Add ability to use Undo to un-delete the repo. In addition to that, it may be nice to make the delete button smaller.
It would be great to have an auto-save feature in Visual Style Builder for when/if VSB crashes or quits improperly and theme wasn't saved. See my forum post for more information, at: http://www.telerik.com/forums/visual-style-builder-frozen---does-it-do-any-auto-saving Resolution: Under Tools>>Settings in VSB there is an option to enable/disable saving auto recovery info and the interval at which this info is saved. The auto recovery data is saved as a .tssp file in the C:\Users\<username>\AppData\Roaming\VsbRecoveryData\ folder. The mechanism is as follows every X minutes the file is overwritten with the current state of the theme in VSB. If VSB is closed gracefully or the theme is unloaded the auto recovery data is deleted. If VSB crashes the data in the auto recovery folder remains. On the next VSB start this folder is checked for content and if there is any the user is offered a choice to load this content.
Add a VSB feature to export base64 strings.
Currently there is no way to export theme images as Bitmap (or any other image type). Resolution: In Q2 2014 SP1 we introduced feature to export images from Visual Style Builder. The issue is the same like ADD. Visual Style Builder - add ability to export base64 strings to images (export image option in the context menu of all Image items). You can follow the link: http://tpdogfood.telerik.com/view#item/111008
ADD. Visual Style Builder - add "Recently opened" section in the File menu Implemented in the UI for WinForms R2 2018 (version 2018.2.515) release.
RadPanel should have a Disabled state in Visual Style Builder
When VSB need to save its layout in an xml file, this file should be placed in the directory of the user who is currently logged in.
Implementation of the new Visual Style Builder.
Add "Design View" and "Preview" tabs in the View menu of the Visual Style Builder. Currently you could hide them by clicking the scroll button and there is no easy way to restore them


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