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If you're planning on going camping for the first time (or maybe the hundredth), you'll want some type of cushioning to sleep on. Inflatable sleeping pads are not only surprisingly comfortable, but they also insulate you from the cold. The best choice will be one that's the right weight and comfort level for your needs. Perhaps you're going hiking and want to avoid every unnecessary pound, or maybe you're going car camping and comfort is your prime concern. Whatever your needs, one of these six sleeping pads is sure to be right for you.
Sea to Summit Comfort Light Insulated Sleeping Mat
The air pump sack for this one is unique and easy to use.
This nylon sleeping mat is a great choice if you want to sleep on a firm surface and like to switch positions during the night. It's lightweight enough to be suitable for backpacking trips or bike touring while also providing enough comfort. Sea to Summit's air pump sack is honestly a lot of fun to use, makes the process a lot easier and ensures that the mat will stay fully inflated. It also comes with two different valves to inflate and deflate the air.
Therm-a-Rest NeoAir XTherm Ultralight Backpacking Air Mattress
It's the lightest option.
The Therm-a-Rest Ultralight Air Mattress is, as the name suggests, ultralight. Since it's under one pound, it's the ideal choice if you're going to be hiking and your primary concern is weight. It's also insulated, so you'll be able to use it all year round. You'll have to watch out for punctures because the material is so thin, but this is also a factor in almost any inflatable sleeping mat.
Klymit Static V Sleeping Pad, Lightweight
An affordable choice if you're looking to camp during summer.
If you're only looking to go camping during the summer, this non-insulated sleeping pad is one of the most affordable and reliable options. It's easy to blow up and will inflate in less than 25 breaths. It won't feel fully inflated when you first blow it up, but when you lie down, you'll feel its support, and this also makes it easier to move around and sleep in different positions, like on your side.
Exped Megamat 10 Insulated Self-Inflating Sleeping Pad
It practically feels like a mattress.
The Exped Megamat might be the closest you'll get to sleep on a mattress in the outdoors. It's the sturdiest option and definitely feels the most comfortable. Of course the extra cushioning comes with more weight. This one weighs 3.75 pounds, almost four times more than the Therm-a-Rest Ultralight, which is .95 pounds. If you're only planning on car camping though, this would be a solid, not to mention luxurious, option.
Big Agnes Q-Core Deluxe Sleeping Pad
It's four inches thick.
The Big Agnes Deluxe sleeping pad could be considered a happy medium between the Sea to Summit pad and the Exped in terms of comfort and weight. It's supportive, durable, and inflates to four inches (Sea to Summit's is 2.5 inches). It is insulated and comes in petite, regular, long, and wide options.
Sleepingo Camping Sleeping Pad
For luxury comfort on any terrain.
If you have never tried a sleeping pad before, prepare to have your camping comfort taken to the next level. This lightweight, inflatable sleeping pad provides two inches of glorious comfort—especially if you're camping on salt flats or extra rocky terrain. It takes about 10 to 15 breaths to inflate, deflates within seconds, and packs up quickly, so you can carry a bit of comfort with you easily. It comes with a lifetime replacement warranty too, so, rest easy.


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Coverlets are of two types: woven or quilted. The quilted coverlets are essentially two layered materials which are stitched together to create a heat effect besides embellishing the bed. The woven ones are covers with a woven design in colored wool yarn on a background of cotton or natural linen.
Various other measures include firmness wherein soft mattresses are most effectively for those side sleepers; for the majority of back sleepers, medium mattresses are extremely recommended and for stomach sleepers, company mattresses are suitable for them. There are, however, mattresses of lower prices which levels of firmness are modifiable while some mattresses have one side that is firmer and the various other side is softer in the sense of accommodating sleepers who share a typical bed.
Evaluate the room where you would like your new bed to be. Strategy the space that the bed will take up as well as make allowances for the rest of the home furnishings within the room. Now acquire suitable proportions of the space in which you choose to put your bed. Go to unique hardware stores and get the suitable materials before starting with your task. Ensure you look around for finish possible offers.
What comes in mind when one becomes aware of a platform bed? For individuals who have not heard about this bed, they often think of a platform. Certainly, thats not a wrong track to follow when thinking of this bed. Its wide and spreads like a platform- very comfortable. All in all, platform beds are a have to have if you are preparing to appreciate your rest to the fullest. There are different kinds of beds but this one- frankly to die for. In the pasts, these beds were preferred, in 1970s and since then, increase in demand for these beds have been realized. Numerous individuals are inquiring about these furniture pieces every now and then since numerous have heard about their merits.
An additional thing to consider when buying a bedroom set is how numerous pieces you want. This would rely on the amount of area you have as well as how numerous individuals are sharing the room. For a couple, a bigger set with both a chest of drawers and a dresser is typically required so that everyone could have their own place to store their garments. If you have a double, queen or king sized bed, it is a good concept to purchase a set with two bedside tables, one for each side. Frequently you have the ability to blend and match bedroom sets, and just buy the pieces you require. Ensure that the design of furniture that you like has every one of the pieces readily available that you require so that you do not have to look somewhere else for a piece of furniture that might not match.
Wrap-around doors that are double-hinged swing out to 270 degrees, which need to prompt you to put the armoire in an area that permits the broad swing. Various other armoires that come with doors that move into the armoire itself are an outstanding option if you're short on area.

subset: commoncrawl


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Welcome to our class
This is our Reception/Year 1 class
We believe that:
'Education must develop every child's personality, talents and abilities to the full. It must encourage the child's respect for human rights, as well as respect for their parents, their own and other cultures, and the environment.' Article 29.
Our Learning
Please select the links below to view our learning and activities.
To view our Curriculum Plans please visit Our Curriculum section.
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Traditional clinical diagnosis and management focuses on the individual patient's clinical signs and symptoms, medical and family history, and data from laboratory and imaging evaluation to diagnose and treat illnesses. This is often a reactive approach to treatment, i.e., treatment/medication starts after the signs and symptoms appear.
Advances in medical genetics and human genetics have enabled a more detailed understanding of the impact of genetics in disease. Large collaborative research projects (for example, the Human genome project) have laid the groundwork for the understanding of the roles of genes in normal human development and physiology, revealed single nucleotide polymorphisms (SNPs) that account for some of the genetic variability between individuals, and made possible the use of genome-wide association studies (GWAS) to examine genetic variation and risk for many common diseases.
Historically, the pharmaceutical industry has developed medications based on empiric observations and more recently, known disease mechanisms. For example, antibiotics were based on the observation that microbes produce substances that inhibit other species. Agents that lower blood pressure have typically been designed to act on certain pathways involved in hypertension (such as renal salt and water absorption, vascular contractility, and cardiac output). Medications for high cholesterol target the absorption, metabolism, and generation of cholesterol. Treatments for diabetes are aimed at improving insulin release from the pancreas and sensitivity of the muscle and fat tissues to insulin action. Thus, medications are developed based on mechanisms of disease that have been extensively studied over the past century. It is hoped that recent advancements in the genetic etiologies of common diseases will improve pharmaceutical development.
Read more about this topic: Personalized Medicine
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... Depth 9 bit Colors available 512 Colors onscreen Maximum of 482 (241 background, 241 sprite) Palettes Maximum of 32 (16 for background tiles, 16 for sprites) Colors ...
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... White is an administrative nickname for a background check given in the United States of America for Department of Defense personnel and contractor employees working with the President and Vice ... such clearance requires, in part, a Single Scope Background Investigation (SSBI) which is conducted under the manuals of the U.S ... Individuals having Yankee White clearances undergo extensive background investigation ...
... Well along into his criminal career he was arrested in Scotland and charged with blowing up the safe of the headquarters of the Edinburgh Co-operative Society ... Let out on bail, he fled to Jersey in the Channel Islands where he attempted unsuccessfully to continue his crooked ways ...
Famous quotes containing the word background:
"I had many problems in my conduct of the office being contrasted with President Kennedys conduct in the office, with my manner of dealing with things and his manner, with my accent and his accent, with my background and his background. He was a great public hero, and anything I did that someone didnt approve of, they would always feel that President Kennedy wouldnt have done that."
—Lyndon Baines Johnson (19081973)
"... every experience in life enriches ones background and should teach valuable lessons."
—Mary Barnett Gilson (1877?)
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This course covers topics such as safe slinging and rigging working procedures, slinging and rigging principles, nylon chain slings and belt slings, constructing wire rope slings, crane operator and signal man and many other topics.
It covers the following topics:
Speed Way Safety Training Centre LLC provides training solutions focusing on the Health, Safety and Environment areas with total conformance to international standards and compliance with relevant local laws and regulations.
It offers internationally recognized accredited courses from globally renowned Safety Health and environmental organizations such as IOSH, NEBOSH, HABC, FAI, CIEH, etc., in addition to soft skills training and bespoke training solutions that aim to excel at both individual and corporate levels.
This safety Training introduces the student to the dangers that exist when lifting a load, or using slings, cables or chains to move a load
You will receive a certificate from Valpas Safety which is approved by Dubai Municipality. This course will train you and give you sufficient skills and knowledge to protect yourself and others from any harm at a workplace. All the vitals aspects of the topic will be covered.
This course is designed by keeping in line with the standard operation & safety procedures of safe Rigger operations.
This training will help the professionals engaged in lifting operations by imparting knowledge of different safety aspects regarding the safe use of slings and lifting equipment.
Learn about Rigging, Slinging & Banksman in this detailed course. It is aimed at giving you an orientation on how to safely perform different activities of lifting operations and understand the correct lifting techniques.


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LIMINAL SPACES | Liminal Spaces' set design for Dust featured in Artichoke
Posted 9 September 2019
Liminal Spaces' scenography for Dust, a contemporary dance performance by acclaimed dance company Dancenorth, has been featured in the latest issue of Artichoke. The main element of the wall, seemingly simple at first, continuously evolves throughout the performance. It is transformed by the dancers and in turn restricts and liberates their movements.
Read more about the scenography for Dust here.


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Rolls-Royce (LON:RR) Paid Bribes To Win Deals
The Manchester, UK-based Rolls-Royce (LON:RR), which is a leading manufacturing multinational of the country has been accused of bribing officials to win lucrative contracts. According to the allegations, the business hired middlemen for broking deals in 12 countries, including China, India, Brazil, Indonesia, Nigeria, Iran, Iraq, South Africa, Angola, Azerbaijan, Saudi Arabia, and Kazakhstan.
In some cases, the business even paid bribes to win these deals.
Rolls-Royce Pays $12 Million Bribe for Defense Deals
The investigation was carried out by the BBC and Guardian jointly. They found that an unregistered agent, Sudhir Choudhrie, was paid $12 million to get a deal for supplying engines for Hawk aircrafts that are made by BAE Systems. In India, it is illegal to pay agents to secure defense deals. A resident of London, Choudhrie is already on the blacklist in India, as the government suspects him for corruption.
Sudhir has been in trouble before as well. Back in 2014, the Serious Fraud Office or SFO had arrested Sudhir and his son Bhanu on charges of bribery. But they were released later as the charges could not be proved.
According to the allegation, Peter Ginger, who is a former BAE executive, went with Bhanu to Switzerland in 2007 and made a payment by cash of hundreds of thousands of pounds to an undisclosed bank account. The investigation has uncovered testimony and leaked documents that show Rolls-Royce could have gained by making illicit payments.
BBC and the Guardian say Rolls-Royce (LON:RR) is likely to have gained by hiring middlemen to pay bribes for several years.
Interestingly, Ginger was an important negotiator with the Indian government for the sale of the Hawk aircrafts. The deal was worth more than 400 million pounds.
The Choudhrie's Deny All Charges
Sudhir Choudhrie has denied all charges through his lawyers. "He has never paid bribes to government officials or acted as an illegal middleman in defense deals. Mr. Choudhrie has no knowledge of what bank accounts have been set up or operated by Mr. Ginger or what sums if any he has deposited in them in cash".
Ginger has also denied any involvement. He said he did not have any financial dealings with Rolls-Royce, and has never paid or accepted any bribes.
Rolls-Royce denied commenting on the issue. "We are fully cooperating with the authorities and we cannot comment on ongoing investigations", they said. More than 30 investigators with the SFO are working on the case at this time.


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I quietly said goodbye to a part of my life last summer — the part that had Bridget in it for the past 13 years.
She first entered my world when she was an eager little kid in my fourth-grade classroom. Tiny Bridget immediately made a huge impression on me with her intelligence, organizational skills, and take-charge demeanor, all unusually advanced for a fourth grader. Without me ever asking, she noticed her classmates who needed a little extra help and simply started helping. They loved her for it. I loved her for it too.Read More


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In the end, the film that most critics thought would take top honors at the Sundance Film Festival did. Fruitvale, which tells the story of the seemingly senseless shooting of 22-year-old Oscar Grant by a Bay Area Rapid Transit (BART) police officer at the Fruitvale station in Oakland on New Year's Day of 2009, came away with both the Grand Jury Prize and the Audience Award for a dramatic film. It had been hailed passionately by critics (NPR/Los Angeles Times critic Kenneth Turan called it the standout film of the festival, a very, very moving film; Marlow Stern of the Daily Beast noted that it received rounds and rounds of applause -- and quite a few tears -- at its press screening in Park City, Utah). The film, which was produced by Forest Whitaker and Nina Yang, was quickly snapped up for $2 million by the Weinstein Co., topping bids from Paramount, Universal's Focus Features, Fox Searchlight, and CBS Films. Announcing the award Saturday night, former Fox studio chief Tom Rothman predicted that it will pick up many more awards down the line. This will not be the last time you guys walk to a podium, he said to the filmmakers, who included the much praised first-time director Ryan Coogler. He also predicted that the film will deliver a mighty social impact. For anyone out there who thinks for one second that movies don't matter or can't make a difference in the world, welcome the winner, he said. (Not so impressed was Daily Variety critic Geoff Berkshire, who complained that the film forgoes nuanced drama for heart-tugging, head-shaking and rabble-rousing.) In the documentary category, Steve Hoover's Blood Brother won the Grand Jury Prize and the Audience Award. The film has not yet been picked up by a distributor.
The Chats' debut album High Risk Behaviour is the most punk thing we've heard in years.


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Court of Appeals of Iowa
August 1, 2018
STATE OF IOWA, Plaintiff-Appellee,v.PAUL MARK KINGERY, Defendant-Appellant.
from the Iowa District Court for Polk County, Scott D.
Rosenberg, Judge.
Kingery appeals the convictions entered following his
Alford pleas to two counts of lascivious acts with a
C. Smith, State Appellate Defender, and Vidhya K. Reddy,
Assistant Appellate Defender, for appellant.
J. Miller, Attorney General, and Sheryl A. Soich, Assistant
Attorney General, for appellee.
Considered by Vaitheswaran, P.J., and Doyle and Mullins, JJ.
MULLINS, Judge.
Kingery appeals the convictions entered following his
Alford[1] pleas to two counts of lascivious acts
with a child.
Background Facts and Proceedings
February 10, 2017, Kingery was charged by trial information
with sexual abuse in the second degree, a class "B"
felony. The charge was based on acts committed between
January 1, 2012 and December 31, 2015, against C.K., a person
under the age of twelve.
parties subsequently reached a plea agreement under which
Kingery would enter Alford pleas to the amended
charges of two counts of lascivious acts with a child, class
"C" felonies, in return for the State's
agreement to not file any charges relating to a separate
complainant and to recommend an indeterminate term of
incarceration not to exceed ten years on each count, to run
consecutively. The agreement further provided there would be
no mandatory minimum term of incarceration and Kingery would
be immediately eligible for parole.
At the
plea hearing on July 31, 2017, Kingery advised the court he
agreed to the terms of the plea agreement, stated his
decision to enter Alford pleas was a voluntary
choice, and acknowledged he would receive a benefit by
entering the Alford pleas. Kingery acknowledged the
minutes of evidence provided strong evidence of actual guilt
for the original charge. The court found the minutes provided
a sufficient factual basis for both counts of lascivious acts
with a child, accepted Kingery's plea, and set the matter
for sentencing on September 15.
September 7, Kingery filed a pro-se document in which he
challenged the facts and legal definition of a sex act and
asked the court to continue the trial. In his motion, Kingery
stated the plea agreement was not in his best interests and
asserted he only entered the pleas because of his concerns
about C.K. and he did not want to rip the family apart. He
also claimed he was not asked for any supporting witnesses by
his defense counsel and listed several people who could
provide testimony relating to skin care and the type of
massages he performs. Kingery included definitions for pubes,
genitals, vulva, breasts, arouse, lascivious, lewd, and
lustful, without reference to the source of the definitions.
The court directed the motion would be considered at the time
of sentencing.
At the
sentencing hearing on September 15, the court interpreted the
letter as a motion for a new trial or motion in arrest of
judgment and denied it, finding the plea was made knowingly,
intelligently, and voluntarily and the grounds listed in the
letter were insufficient to withdraw the plea or grant a new
trial. The court then entered judgment and imposed the
sentence in accordance with the plea agreement. Kingery
Factual Bases
claims his Alford pleas lacked factual bases and the
court therefore erred in accepting the pleas. Kingery
specifically argues the information contained in the minutes
of evidence was insufficient to support a finding of the
requisite intent or contact with the requisite bodily
location of the offense.
determining whether factual bases support Kingery's
pleas, we consider the entire record, as a whole, to
determine if the elements of the offenses have been
satisfied. See State v. Ortiz, 789 N.W.2d 761,
767-68 (Iowa 2010). "A factual basis can be discerned
from four sources: (1) inquiry of the defendant, (2) inquiry
of the prosecutor, (3) examination of the presentence report,
and (4) minutes of evidence." Id. at 768.
Moreover, "the record does not need to show the totality
of the ...
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LRC, Inc. About Us


text:
Advanced Structural
Heart Interventions
Every year, there are 600,000 deaths that are directly related to heart disease. Heart disease is the leading cause of death among both men and women. Unfortunately, 1 in 4 deaths are related to heart disease. Knowing and understanding your condition is a proactive means of ensuring that you do your utmost to live a full, happy life.
At Beverly Hills Cardiology see a myriad of heart conditions in Beverly Hills that range from pulmonary embolisms to heart failure and aortic aneurysms. We believe that fully understanding your condition will allow you to prepare for the road to recovery.
Early Action is a Necessity
The moment symptoms arise, it is essential to seek medical attention. Early action will allow doctors to assess the damage that heart has sustained and will allow patients to be able to protect their heart in the future. Through diet changes, exercise and medications, many of the harmful effects of certain heart conditions can be alleviated.
Heart attacks, for example, show many early warning signs, including:
- Chest pain
- Shortness of breath
- Nausea
- Arm, stomach or neck discomfort or pain
Heart disease can further be complicated by the lifestyle choice of the person as well as current medical conditions. A few of the factors that will put a person more at risk for heart-related disease are:
- Obesity
- Poor diet
- Lack of exercise
There are dozens of other factors, such as smoking, that can also raise a person's chances of getting heart disease.
We have treated hundreds of heart conditions in Beverly Hills and believe that our patients are benefited by our vast knowledge. We have put together dozens of informative articles that will allow you to fully understand your heart condition.
Please note that these articles are only informative and they are not a substitute for seeing a medical professional.
- Aging and Diseases of the Heart
- Ambulatory Electrocardiographic Recording
- Angioplasty Versus Bypass Surgery for Coronary Artery Disease
- Angiotensin Receptor Blockers
- Antiplatelet Therapy
- Aortic Aneurysm
- Aortic Dissection
- Aortic Dissection
- Atrial Fibrillation
- Atrial Flutter
- Bacterial Endocarditis
- Beta-Adrenergic Blockers
- Cardiac Pacemakers
- Cardiac Resynchronization Therapy
- Cardiovascular Disease in the Diabetic Patient
- Cardioversion
- Carotid Artery Disease
- Catheter Ablation of Arrhythmias
- Catheter Ablation of Atrial Fibrillation
- Catheter Ablation of Ventricular Tachycardia
- Chest Pain
- Chronic Hypertension in Pregnancy
- Computed Tomography Scan and Magnetic Resonance Imaging
- Coronary Artery Bypass Surgery
- C-Reactive Protein
- Diagnostic Cardiac Catheterization
- Diseases of the Veins
- Exercise and Cardiovascular Health
- Exercise Testing and Nuclear Scanning
- Fainting
- Familial Dilated Cardiomyopathy
- Good Cholesterol High-Density Lipoprotein
- Heart Attack and Stroke Prevention in Women
- Heart Disease Prevention in Women
- Heart Failure
- Heart Transplant
- How to Make Sure the Beat Goes On- Protecting a Woman's Heart
- How to Respond to an Implantable Cardioverter-Defibrillator Shock
- Hypertrophic Cardiomyopathy
- Innocent Murmurs
- Influenza And CVD
- Kidney Failure and Cardiovascular Disease
- Measurement of Cholesterol
- Mitral Valve Disease
- Modern Treatment for Heart Attacks- Opening Blocked Arteries Quickly
- My Partner's ICD and Cardiac Disease
- New Blood Tests for Detecting Heart Disease
- Nitroglycerin
- Obesity
- On-Pump and Off-Pump Coronary Artery Bypass Grafting
- Palpitations
- Peripheral Arterial Disease
- Platelets and Cardiovascular Disease
- Postural Tachycardia Syndrome
- Prevention of Deep Vein Thrombosis and Pulmonary Embolism
- Pulmonary Embolism and Deep Vein Thrombosis
- Pulmonary Hypertension
- Red Wine and Your Heart
- Restenosis- Repeat Narrowing of a Coronary Artery
- Sexual Health for Patients With an Implantable Cardioverter Defibrillator
- Shortness of Breath
- Sick Sinus Syndrome
- Smoking Cessation Strategies for the 21st Century
- Statins- Powerful Drugs for Lowering Cholesterol
- Supraventricular Tachycardia
- Syncope
- Taking Coumadin-Warfarin
- Testing in the Noninvasive Vascular Laboratory
- The Implantable Cardioverter-Defibrillator
- The Long-QT Syndrome
- The Metabolic Syndrome
- Treatment of Blood Clots
- Use of New Imaging Techniques to Screen for Coronary Artery Disease
- Warning Signs of a Heart Attack
- What Is an Angiotensin Converting Enzyme Inhibitor
- Wolff-Parkinson-White Syndrome and Accessory Pathways


text:
About Us
Investment Team
Joshua Kaufthal
Joshua Kaufthal is a co-portfolio manager of The Tocqueville Phoenix Fund and The Tocqueville Select Fund. Prior to joining Tocqueville in 2009, Mr. Kaufthal spent six years at Delafield Asset Management and three years as an equity analyst in the research department of UBS. He began his career at Bear Stearns as a financial analyst. Mr. Kaufthal earned a BA from the University of Pennsylvania.
Check the background of this investment professional on FINRA's BrokerCheck
- Mutual Funds
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Contact Us
40 W. 57th Street
19th Floor
New York NY 10019
Tim Steele, New York NYArtwork:


text:
Crash fails to delay honeymoon
$140,000 Settlement
Plaintiff, a 61-year-old male, was operating his 1995 King F8 box truck southbound on Route 123 at approximately 45 mph. Defendant, who had a blood alcohol content of 0.19 percent, was operating his 1999 Ford Taurus directly behind the plaintiff's vehicle at a high rate of speed (at least 55 mph). Defendant failed to maintain control of his vehicle and collided into the rear of the plaintiff's vehicle. The high-speed rear collision caused plaintiff's vehicle to strike the guardrail, become airborne, overturn and roll down a 20-foot embankment. The roof was torn off the claimant's truck and his blood was splattered on the windshield and seats. Plaintiff's vehicle was totaled.
Plaintiff was transported by ambulance to the hospital with complaints of pain in his right side, right elbow, head, chest, ribs, and upper and lower back. He also had several scalp lacerations that required sutures.
Plaintiff returned to the hospital once to have his sutures removed before leaving for five weeks for his previously planned honeymoon out of the country. Upon his return, plaintiff sought treatment with a chiropractor for low back pain, which consisted of 28 sessions over a four-month period. He made a full recovery, with some minimal scarring and indentations remaining on his scalp.
The statutory presumption of punitive damages based upon the BAC level of the defendant was the most significant factor in the settlement of the case. Defendant's DUI charge was dismissed in the criminal court because he was arrested and administered a breath test more than three hours after the accident occurred. Plaintiff decided to settle rather than wait a year to roll the dice for more money at trial.


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Junior Lifeguard Program
Application will be available on April 1. Applications will be accepted until May 15.
- Junior Lifeguards are not guaranteed employment with the Stapleton MCA
- This is NOT a Lifeguard Training Course
- The Stapleton MCA does not typically hire 15-year old lifeguards. The MCA may hire for programming hours with positions available and the applicant is certified in Lifeguard Training, First Aid, CPR and AED.
- Participants that successfully complete the Junior Lifeguard program will be invited to participate in a Lifeguard Training course the following season at a discounted rate.
The Stapleton Junior Lifeguard program is designed for 14-year-old participants to help build a foundation of knowledge, attitudes and skills for future lifeguards. This course is only open to Stapleton Residents, participants must be 14 by the conclusion of the classes (generally mid-June). The course also introduces participants to lifesaving skills, such as in-water rescues and use of a rescue tube. Participants also have the opportunity to shadow lifeguards in rotation to get a real sense of being on the job while shadowing at Stapleton's outdoor facilities. The program will allow teens the chance to aid lifeguards and lesson instructors, in addition to assisting in other areas of the Stapleton Community. This course has a maximum of 24 participants.
*Note: This is not a Lifeguard Training class.
Cost $125
Once accepted into the program you will be sent instructions on how to pay through your Active Net account, fees must be paid prior to the first day of class. Please note: This course is only open to Stapleton Residents, participants should be 14 by the conclusions of the classes (generally mid-June).
Application & Prerequisite Swim Test
Applications will be accepted beginning May 1; due to the increased demand of the program, the deadline to submit Junior Lifeguard applications is May 15. Applications can be submitted via email or by dropping off at one of the Stapleton MCA front desks. Late applications will not be accepted.
There will be a prerequisite swim test prior to the first day of class; participants must pass all prerequisites to be considered for the Junior Lifeguard Program.
- 200 Swim (a combination of Front Crawl and Breaststroke)
- Retrieve a 10lb brick from 12 foot depth
- Tread water for 1 minute
Participants will be notified following the swim test for acceptance into the program and how to pay for the course.
Classes will be held at The Cube (8371 E. Northfield Blvd.) and Runway 35 Pool (8863 E. 47th Ave). Instructors will email a course syllabus to each participant prior to the first day. All classes must be attended, if a participant is unable to make all classes a full refund will be given. Makeups will not be permitted.
Class Dates:
June 16 & 18 | The Cube | 9:00am-2:00pm
June 17 | Runway 35 | 9:00am-2:00pm
Shadow Hours
Once training is complete, participants will have until August 30th to complete a total of 40 Hours of shadowing at the facilities. (Must be scheduled through pool managers.)
Shadow hours should be completed as follows:
- 20 hours minimum shadow guarding (3 hours maximum shifts)
- 8 hours minimum instructor aid at morning or evening lessons
- 4 hours minimum at a Stapleton swim meet
- Additional hours may be completed at desired


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Detection of Anopheles rivulorum like, a member of the Anopheles funestus group, in South Africa
[…] y Koekemoer et al. [].Subsequently, the PCR products of the ITS2 region from the three specimens were purified and sequenced by Macrogen Inc. The chromatograms of the sequences were analysed by using BioEdit version 7.2.5 []. The resulting sequences of the 3 specimens were compared to each other by using the Muscle multiple sequence alignment [] and a consensus sequence was established. Subsequent […]
Virulent PB1 F2 residues: effects on fitness of H1N1 influenza A virus in mice and changes during evolution of human influenza A viruses
[…] n initiating ATG codon at the appropriate position were excluded from counts. The PB1-F2 protein sequences were sorted into two groups (of 62 amino acids or longer and 61 amino acid or shorter) using BioEdit (v18.104.22.168). Sequences of 62 amino acid or longer were saved as MEGA files, displayed and exported to MS EXCEL. The inflammatory (L62, R75, R79, and L82) or/and cytotoxic (I68, L69, and V70) PB […]
MALDI TOF MS for identification of Tsukamurella species: Tsukamurella tyrosinosolvens as the predominant species associated with ocular infections
[…] equences of the PCR products were compared with sequences of all currently recognized Tsukamurella species by multiple sequence alignment using MUSCLE 3.8 and the aligned sequences were trimmed using BioEdit 7.2.0. Comparative gene sequence analysis was performed using BioEdit 7.2.0. Phylogenetic tree was constructed by maximum-likelihood method using MEGA version 6. […]
Mobilization of retrotransposons as a cause of chromosomal diversification and rapid speciation: the case for the Antarctic teleost genus Trematomus
[…] mum overlap of 50 bp between the two sequences and a minimum DNA identity of 95%. Final retrotransposon sequences were assembled from their fragments using the Cap contig assembly program included in BioEdit v7.2.5 []. We then designed specific primer pairs that we used to amplify the desired pol fragments (Additional file ). We obtained DNA cloned fragments from 1.0 to 1.5 kb size, depending on t […]
Assessing the Zoantharian Diversity of the Tropical Eastern Pacific through an Integrative Approach
[…] Each chromatogram was checked for quality using BioEdit software version 184.108.40.206. or Geneious 10.2.2 and trimmed appropriately. Multiple alignments were generated for each gene region from resulting FastA sequences, which were aligned by eye using […]
Cryptic diversity: Two morphologically similar species of invasive apple snail in Peninsular Malaysia
[…] ere selected from different countries from each clade to produce a final tree including 20 representative sequences () Sequences were checked using Chromas 1.42 (Technelysium Pty.Ltd., Australia) and BioEdit 22.214.171.124 [] software and aligned using CLUSTAL X program []. Akaike's Information Criterion (AIC) was used to estimate the best fit model for each of the three codon positions for COI using Pro […]
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When feelings become tricky
Feelings can be tricky things. They can change the outcome of the day. We can love them one minute and hate them the next. And we can be hard on our feelings. We can revel in them. Suppress them. Deny them. Disconnect from them.
At their best, feelings are information. They can provide us with signals of when things are going good and when things are going less good. Guilt tells us we've behaved in a manner against our moral judgments. Anger tells us someone or something has crossed a boundary. Suspense tells me that the script writers on Neighbours have finally thought of something interesting, that I didn't predict first.
At their worst, emotions get hijacked by our beautiful, complex, tricky, brilliant and destructive minds. And then anything can happen.
Let us take fear for example.
The amygdala is one of two almond-shaped masses of nuclei located deep in the temporal lobe that among other functions, is involved in the fear circuit in our brain. This structure is responsible for the fight-or-flight-or-freeze response that helps us to respond to threats in order to keep us alive. The amygdala is also responsible for deciding what memories are stored and where they are stored. The level of emotion that is attached to a memory determines where it is stored in the brain.
However this process gets mucked up all the time.
Imagine that at a formative moment, when we are profoundly unprepared and without the resources to cope, we have an encounter with a shark. The shark was beyond terrifying. It raged, it crushed its sharp teeth and its beady eyes stared at us and said "You're a goner". It threatened to destroy everything: it was incomprehensibly mind-defyingly awful. As a result, our inner alarm (or amygdala) became jammed into the on-position and has stayed stuck there ever since. There is no use others telling us that there aren't any sharks around at the moment, or that most sharks don't consume us alive: that's easy for them to say, they haven't been casually enjoying the sun and the water to find a white pointer staring at them whilst have nothing to protect them but a small and flimsy bikini. The result of this shark encounter is an unconscious commitment to a catastrophic generalisation; we begin to fear not all sharks but also all fish, reptiles and mermaids, and all beaches, and water and sunny days, and even associated things, like the taste of salt, or the feeling of the towel we wrapped our self in afterwards. We can no longer make logical distinctions. Everything – or nearly everything – becomes a threat.
While many of the threats are symbolic, evolutionarily, our brains have evolved to deal with physical threats to survival that we had to quickly respond to. However, our body still responds with biological changes that prepare us to fight, even though there is no actual physical threat with which we must contend.
Our mental equipment to distinguish between relative dangers has been destroyed. We have received such a big fright that everything has grown frightening.
Every slightly daunting challenge becomes a sign that life is all over. The party where we don't know anyone, the meeting with the boss, the tricky conversation at work… these put the whole of existence into question. Pretty much every day is a crisis.
All because the brain got way too involved.
It doesn't just happen with fear either. There's a whole range of feelings that can get hijacked by the brain and exist in some sort of 'unprocessed' form within us. Someone may have abused our trust, made us doubt their kindness or violated our self-esteem. The hurt is somewhere inside, but on the surface we look to be in good, jolly spirits. We might numb ourselves chemically or adopt a careful specific tone of cynicism, which we think will mask the specific wound that has been inflicted on us.
To get ourselves out of this mess we need to be courageous. These feelings, that are meant to be terrific guides to life, have to be seen for what they also are: instruments that can be somewhat unreliable. We need to accept that there is a distinction between feelings and reality. When the mind gets involved, the feelings are no longer facts.
To process our emotions properly – or to stop dreading sharks everywhere – we need a lot of compassion for ourselves. We avoid processing this stuff because it can feel at odds with who we would like to be, or who we think we should be. But we're all humans. If we can acknowledge the difficulties of being human with warmth and charity, we might actually be able to feel the thing that hurts – the specific shark we did once see – to stop it haunting our future.
Good friends, trustworthy therapists and a bit of self-awareness helps too.
Stoicism for Today
A while back I had a client who could be genuinely defined as 'stoic'. And I think it was his stoicism that assisted him whilst he was in our program, and his recovery.
'Stoicism' was a philosophy that flourished for around 400 years in Ancient Greece and Rome, gaining widespread support among all classes of society. Apparently it had one overwhelming and highly practical ambition: to teach people how to be calm and brave in the face of overwhelming anxiety and pain.
Many hundreds of philosophers practiced Stoicism but two figures stand out as our best guides to it: the Roman politician, writer and tutor to Nero, Seneca (AD 4-65); and the kind and magnanimous Roman Emperor (who philosophised in his spare time while fighting the Germanic hordes on the edges of the Empire), Marcus Aurelius (AD 121 to 180). Their works remain highly readable (not that I have read them) and deeply consoling – perhaps ideal for sleepless nights – when in those breeding grounds for runaway terrors and paranoia.
Life in the 21st century is, in some respects, little different from the lives these men lead in Ancient Rome. Our tablets might be a bit 'smarter' than the wax variety they wrote on. But human nature doesn't appear to have changed greatly. We live in a society that – while in many respects is better than the Roman one – still has injustice, repression and exploitation. Our individual day-to-day lives incur irritations, disappointments, and having to deal with particular types of people who seem to have no clue or concerns about how they might affect others. We also continue to fall in and out of love, make or lose friends, and work with people who emotions may change at a moment's notice, upsetting the always precarious balance of our lives.
There's the opportunity that stoicism can help us with a number of particular everyday problems:
- At all times, so many terrible things might happen. The standard way for people to try and assist us when we're wired in anxiety is to tell us that we will, after all, be OK: the embarrassing email might not be discovered, sales could yet take off, there might be no scandal… But the Stoics bitterly opposed such a strategy, because they believed that anxiety flourishes in the gap between what we fear might, and what we hope could, happen. The larger the gap, the greater will be the oscillations and disturbances of mood. To regain calm, what we can do is systematically and intelligently crush every last vestige of hope. Rather than appease ourselves with sunny tales, it is far better – the Stoics proposed – to courageously come to terms with the very worst possibilities – and then make ourselves entirely at home with them. When we look our fears in the face and imagine what life might be like if they came true, we stand to come to a crucial realisation: we will cope. We will cope even if we had to go to prison, even if we lost all our money, even if we were publicly shamed, even if our loved ones left us, and even if the growth turned out to be malignant. We generally don't dare do more than glimpse the horrible eventualities through clenched eyelids, and therefore they maintain a constant sadistic grip on us. Instead, as Seneca put it: 'To reduce your worry, you must assume that what you fear may happen is certainly going to happen.' To a friend wracked with terror he might be sent to prison, Seneca replied bluntly: 'Prison can always be endured by someone who has correctly understood existence.' The Stoics even suggested we take time off to practice worst-case scenarios. We could, for example, mark out a week a year where we eat only stale bread and sleep on the kitchen floor with only one blanket, so we stop being so squeamish about being sacked or imprisoned. We will then realise, as Marcus Aurelius says, 'that very little is needed to make a happy life.'
- Fury We get angry – commonly with our partners, our children, and politicians. We can smash things up and hurt others. The Stoics thought anger a dangerous indulgence, but most of all, a piece of stupidity, for in their analysis, angry outbursts are only ever caused by one thing: an incorrect picture of existence. Anger is, in the Stoic analysis, caused by the violent collision of hope and reality. We don't shout every time something sad happens to us, only when it is sad and unexpected. To be calmer, we must, therefore, learn to expect far less from life. Of course our loved ones will disappoint us, naturally our colleagues will fail us, invariably our friends will lie to us… None of this should be a surprise. It may make us sad. The wise stoic aims to reach a state where simply nothing could suddenly disturb their peace of mind. Every tragedy should already be priced in. 'What need is there to weep over parts of life?' asked Seneca, 'The whole of it calls for tears.'
- Us humans pretty naturally exaggerate our own importance. The incidents of our own lives loom very large in our view of the world. And so we get stressed and panicked, we curse and throw things across the room. To regain composure, we could regularly be reduced in our own eyes. We could give up on the very normal but very disturbing illusion that it really matters what we do and who we are. The Stoics were keen astronomers and recommended the contemplation of the heavens to all students of philosophy. On an evening walk we can look up and see the planets. Lots of them.It's a hint of the unimaginable extensions of space across the solar system, the galaxy and the cosmos. The sight has a calming effect which the Stoics revered, for against such a backdrop, we realise that none of our troubles, disappointments or hopes have any relevance. Nothing that happens to us, or that we do, is – blessedly – of any consequence whatsoever from the cosmic perspective.
- To ease our general sense of panic, us humans love to predict and expect particular things are going to happen. For example, let's say we're in a long-term relationship, and we very much love our partner. We want, like most people, to be loved back and for the relationship to last forever and ever and ever. But these outcomes are not especially under our control because they depend on both external circumstances and the feelings of our partner. What is in our control, is to be a loving companion and work towards making the relationship the best we can. We may or may not fail, but success will at least be related to goals internal to us and entirely within our control. The philosopher (and former slave) Epictetus stated "Some things are within our power, while others are not. Within our power are opinion, motivation, desire, aversion, and, in a word, whatever is our own doing; not within our power are our body, our property, reputation, office, and in a word, whatever is not our own doing". It's a similar sentiment to the modern Serenity Prayer commonly used in the 12-step fellowship for alcohol and other drug recovery.
Hopefully none of us will ever need to display the courage of sense of justice that characterised the lives of some of the Stoics in Ancient Rome, but maybe a little bit of stoicism would help make our own lives a bit easier. Maybe we would even have the opportunity to feel heroic and defiant in the face of life's troubles.
Problems with Happiness
I know I'm going to come over as the biggest party pooper, grouch or grinch in the history of the world here, but I've noticed that I'm really struggling with offering up a particular word to others. The word is happy.
I can never really sing "Happy Birthday" to anyone with any degree of conviction or enthusiasm (and it's not entirely down to my self-consciousness of how tone deaf I am). When I send birthday cards these days, I'm struggling to write the words "happy birthday" in black and white. It seems too coercive to me. My attitude is OK, be happy if you like, but if you want to be unhappy that's good too, you shouldn't have to feel like you have to be happy. Surely like all our feelings, happiness ought to be voluntary and accidental and spontaneous and strictly optional?
I reckon the pursuit of happiness can get us into a bit of trouble.
Often when we try to articulate the purpose of our lives, it is to the word happiness we commonly have recourse. We tell ourselves and others that the ultimate rationale for our jobs, our relationships and the conduct of our day to day lives is the pursuit of happiness. What we wish for our loved ones, our children is "to be happy". It sounds like an innocent enough idea, but excessive reliance on the term means that we are frequently unfairly tempted to exit or at least heavily question a great many testing but worthwhile situations.
The 'be happy' approach that we have undertaken to life, is put forward as a choice we have, not a matter of luck or circumstance. Yet the word happiness, literally derives from the middle English word 'hap' meaning chance or good luck (thus 'happenstance' or 'perhaps'). Some believe that it is generally impossible to experience happiness for more that fifteen minutes at a time. We've twisted the meaning in recent time such that it is now something we just need to work at. As though it is an endpoint that exists.
In the 1990s, a psychologist named Martin Seligman led the positive psychology movement, which placed the study of human happiness squarely at the centre of psychology research and theory. It continued a trend that began in the 1960s with humanistic and existential psychology, which emphasized the importance of reaching one's innate potential and creating meaning in one's life, respectively. Since then, thousands of studies and hundreds of books have been published with the goal of increasing well-being and helping people lead more satisfying lives.
It's true that we now know a substantial amount about happiness, including who is happiest and where, social patterns in happiness according to your age and gender, and what drives individual and national levels of happiness, such as income, education, social relationships, good national governance, and health. Yet levels of global economic inequality and high rates of global depression and mental distress persist. In other words, while we know a lot more about happiness, happiness as a whole has not improved. Our self-reported measures of happiness have remained stagnant for over 40 years.
One reason may be – we still have the same brains. By way of illustration, consider the following examples.
We've all started a sentence with the phrase "Won't it be great when…" (I go to uni, fall in love, have kids, etc.). Similarly, we often hear older people start sentences with this phrase "Wasn't it great when…"
Think about how seldom you hear anyone say, "Isn't this great, right now?"
Our past and future aren't always better than the present. Yet we continue to think that this is the case. These are the bricks that wall off harsh reality from the part of our mind that thinks about past and future happiness.
There's evidence for why our brains operate this way; most of us possess something called the optimistic bias, which is the tendency to think that our future will be better than our present. It helps to keep us alive!
Cognitive psychologists have also identified something called the Pollyanna Principle. It means that we process, rehearse and remember pleasant information from the past more than unpleasant information. (An exception to this occurs in individuals with depression who often fixate on past failures and disappointments.)
For most of us, however, the reason that the good old days seem so good is that we focus on the pleasant stuff and tend to forget the day-to-day unpleasantness.
These delusions about the past and the future could be an adaptive part of the human psyche, with innocent self-deceptions actually enabling us to keep striving. If our past is great and our future can be even better, then we can work our way out of the unpleasant – or at least, mundane – present.
All of this tells us something about the fleeting nature of happiness. Emotion researchers have long known about something called the hedonic treadmill. We work very hard to reach a goal, anticipating the happiness it will bring. Unfortunately, after a brief fix we quickly slide back to our baseline, ordinary way-of-being and start chasing the next thing we believe will almost certainly – and finally – make us happy.
Studies of lottery winners and other individuals at the top of their game – those who seem to have it all – regularly throw cold water on the dream that getting what we really want will change our lives and make us happier. These studies found that positive events like winning a million bucks and unfortunate events such as being paralyzed in an accident do not significantly affect an individual's long-term level of happiness.
But this is how it should be, at least from an evolutionary perspective. Dissatisfaction with the present and dreams of the future are what keep us motivated, while warm fuzzy memories of the past reassure us that the feelings we seek can be had. In fact, perpetual bliss would completely undermine our will to accomplish anything at all; among our earliest ancestors, those who were perfectly content may have been left in the dust.
Vladimir: Say you are, even if it's not true.
Estragon: What am I to say?
Vladimir: Say, I am happy.
Estragon: I am happy.Vladimir: So am I.
Estragon: So am I.
Vladimir: We are happy.
Estragon: We are happy. (Silence.) What do we do now, now that we are happy?
( Samueal Beckett 'Waiting for Godot')
The other problem with happiness is, it is an essentially selfish state of being. It's all about feeling good within yourself. It's an internal, physiological and emotional state. Which means, in effect, that it is devoid of any morality. Harvey Weinstein was just trying to be happy too. Pursuing his democratic rights.
Our pursuit of happiness is a very privileged pursuit. It is a philosophy likely to be more rewarding for those whose lives contain more privileged moments than grinding, humiliating or exhausting ones. And it makes our propensity for anxiety much worse. When the goal is to be happy the expectations are high, given the reality of what happiness is. We always feel like we are falling short. It's true that the more relentlessly we value and pursue happiness, the more likely we are to feel depressed, anxious and lonely.
So, from now on I might refrain entirely from putting the 'happy' on the birthday cards because personally I'm a bit fed up with being ganged up upon, bullied, battered and bruised by the imperative of happiness. I'm going to acknowledge and appreciate the fifteen minutes when it arrives, but it is not going to be the ultimate goal.
Getting comfortable with uncertainty
We have returned. Again. After an extended break.
I didn't fall off the Internet. As it turns out I just had a pretty amazing year. 2018 ended up being one of the best yet, but making space for all the new things meant that we got a bit slack on the Hope Street Cards front. But we're back.
As with all beginnings, it can be natural for us to reflect on what has been and what will be. In reflecting on my 2018, I think one of the reasons I had such a stellar year was because somehow I became okay with uncertainty.
Rationally, we all know that life is mysterious. Unpredictable. Uncertain. We have very little idea what is going to happen or what surprise might be in store for us. Other than death – and maybe taxes – there's very little else we know. But still, we run ourselves ragged trying to obtain some form of certainty about the future.
Well at least I did. And I still do sometimes. But it's possible that by coming to accept another certainty in life – that there is no certainty – I lived much more fully in 2018.
As a rule us humans prefer certainty to uncertainty. Studies have shown that people would rather definitely get an electric shock now than maybe be shocked later. And we show greater nervous-system activation when waiting for an unpredictable shock (or other unpleasant stimulus) than an expected one. Where people differ is in the degree to which uncertainty bothers them.
For those of us who are prone to experiencing anxiety we will find it difficult to sit with uncertainty. When we struggle to sit with the uncertainty of what might happen in the future, we often are not present in the moment. Instead our minds will be in the past or the future. Worrying. Planning. Obsessing. Predicting. Controlling.
If we are not able to sit with the uncertainty of what will happen in the future it means that we are usually not present in the moment, not connected to that solid sense of inner being. Rather we are in the past or the future, worrying about a perceived emotional or physical threat to ourselves.
In order to feel more secure, we might try to control life as much as we can, trying to fit the future to our expectations.
We might – quite naturally – fall prey to powerful fantasies about what might bring us calm and certainty. When we go on holiday there will be peace. We just need to hold on for a little while longer. Or once we get our house as we'd like it: with everything in its place, no more clutter, new appliances and more storage. Then we'll feel better. Or maybe it will come when we get a better job, work for a bigger organisation, get paid more. Or (and this one we might keep a little more to ourselves), there might be calm, certainty and wellbeing when we find just the right person to fit into our life. Someone who properly understands us; is kind playful and sympathetic; is thoughtful and compassionate; and whose eyes we could stare into for days. Maybe then.
Yet despite the promises of these fantasies, none of them work. Because even when we are on holiday, or enjoying our well-ordered house, working in the job of a lifetime and staring into a loved one's eyes, there will still be uncertainty about what happens next. Because of how clever our minds are, we will always be able to imagine so much more than what we already have or something that might be so much worse than what we already have.
One of the downsides of the mostly awesome phenomenon of human consciousness is the ability to worry about the future. We know it exists, but we don't know what will happen to it. Charles Darwin observed that due to their inability to conceptualise the future, animals just don't get overwhelmed with anxiety life we do. Sure they experience the fight or flight response to enable their survival, but the trigger is plain and simple fear in that moment. The fear is largely proportionate to the tangible threat involved. Human anxiety, on the other hand, stems from an existential awareness of what the fear means – that the future is unknown. And no holiday, new house or job, or other person can take this away.
So, how did I come to terms with all this over the past year? I pursued a lot of things that I had fantasised about doing in the past, but I didn't pursue them with the underlying goal of creating calm and certainty. Instead I submitted to straight-out surrender and acceptance. A surrender to the present moment as it is. And an acceptance that struggling to sit with uncertainty is a beautiful sign that I am alive and the future will come.
Our misjudgments
Did you know that when we interact with a new person it takes just one-tenth of a second for us to judge them and make a first impression? That's pretty bloody quick.
Our judgments of others are coloured by our own past experiences, projections and expectations. In essence, we impose the blueprints of our past relationship experiences on the new person. All in a nanosecond. Which doesn't seem particularly fair. And potentially leads us in to a hole of misjudgements.
Luckily for us, if we increase our awareness around our judgments we can avoid the largest of these errors.
The Self-Fulfilling Prophecy
- Transference
- Expectations
In the end, it's human nature. We make people what we want them to be or to live up to based on our own experiences. And sometimes we might be wrong. But we can take all new meetings as new learning experiences. Who knows what we might find out?
The 'here and now'
A lot of us can experience a pretty particular problem: the inability to actually inhabit the stretch of time we call 'the present'. Life unfolds in the present, yet often this is not where we are.
Perhaps we are at the beach on a lovely sunny day. The birds are singing. The sand is warm. The water is piercingly blue. But most of our being isn't actually here at all. We might be at work or having an imaginary discussion with a rival or plotting a new enterprise.
Or maybe we're at the birthday of a young child. It's significant for her and we love her dearly. Our body is present and looks to be rooted in the now, but our mind is skipping to points in both the future and the past. What is it about the present moment – the only moment we ever have – that it makes it so difficult to experience properly?
When we are born, we are only connected to the present moment. Fully and wholly connected. At our young ages, we know who we are and where we are and we respond to what is happening in the present moment. As babies we are either spontaneously joyful or surprisingly upset, dependent entirely upon what is happening right now.
But then we grow up. And our minds become more cavernous and chaotic places. Our minds begin to let the present slip away, allowing time to rush past unobserved and unseized, and squandering the precious seconds of our lives as we worry about the future and ruminate about what's past. When we're at work, we fantasize about being on holiday; on holiday, we worry about the work that's piling up on our desks. We dwell on intrusive memories of the past or fret about what may or may not happen in the future. We struggle to appreciate the living present because our complex minds, vault from thought to thought like monkeys swinging from tree to tree.
One of the benefits of the past is that it is a dramatically foreshortened and edited version of the present. Even our really good days will contain a range of dull and uncomfortable moments. But in our memory, like skilled editors, we focus in on the most consequential moments, constructing sequences that feel more meaningful and interesting.
We all experience pain in our lives. It might be the friendship with someone we still long for, the annoying jackhammer snarling across the street, or the sudden anxiety and panic when we have to get up and give a speech. The mind's natural tendency when faced with pain is to attempt to avoid it – by trying to resist unpleasant thoughts, feelings and sensations. When we lose someone, we fight our feelings of grief and heartache. As we age, we work feverishly to recapture our youth. When we're in the dentist's chair, we wish to be anywhere but there. But in most of these cases, unpleasant feelings and situations can't be avoided forever, and resisting them only magnifies the pain.
For a lot of us the biggest ruiner of the present is sheer anxiety. The present can always contain an enormous number of possibilities, but our mind can make them particularly catastrophic and our mind can keep us aware of these in the background. Anything could theoretically happen – an earthquake, a brain aneurysm, a rejection from a lover – which can give rise to the non-specific anxiety that follows us around in all our present moments; the simple dread at the unknownness of what is to come.
Most of us don't undertake these complex thoughts in our awareness. Rather we can let our thoughts control us. And these thoughts aren't engaged in the present moment. Yet still we respond to them regardless. In essence, we act on thoughts that aren't even related to what might be going on around us.
For so many of us the stuff that courses through our mind has very little to do with what's going on right in front of our eyes. Luckily though it doesn't take much to bring us back to what's actually happening in our immediate experience. We can do it right now – what is happening in this instant? Think of yourself as an eternal witness and just observe. What do you hear, see, smell? It doesn't matter how it feels – pleasant or unpleasant, good or bad – we can just roll with what is present. Because really it's all we have.
When should we talk?
Over the past couple of months it feels as if I've been doing a lot of self-disclosure. That is, I've been sharing more and more of my mental health history secrets with those around me. And it's a bit scary.
But it's made me ponder - when is the right time to share your mental health history with a new partner, a workplace, and new friends?
Self-disclosure is a process of communication by which one person reveals information about himself or herself to another. The information can be descriptive or evaluative, and can include thoughts, feelings, aspirations, goals, failures, successes, fears, and dreams, as well as one's likes, dislikes, and favourites.
In any new relationship – romantic, collegial, friendship - figuring out the right amount to self-disclose can feel like walking near a dangerous precipice: Show our feelings too soon, and we run the risk of seeming inappropriate. Wait too long, though, and we could be perceived as distant, remote, and standoffish.
When it comes to self-disclosure, the Goldilocks principle seems to apply—but it's hard to know what the "just right" amount might be. We need to figure out how to strike that perfect balance between sharing too much and too little, according to the stage of a relationship. Complicating matters, if we're typically an over-sharer, we tend to show our true feelings well before we know how the other person feels. On the other hand, like me, if we tend to run toward the introverted side, we might never feel like it's the right time to let your guard down.
The study of self-disclosure has a long history in psychology. Carl Rogers, founder of client-centred therapy (and Sam's psychological hero) believed that the majority of people with psychological difficulties were afraid to let their feelings show. According to Rogers, we feel anxious because, growing up, parents, teachers, or other adults made us feel not okay in some way—and that anxiety has translated into an unwillingness to let others know our true self. To counteract these tendencies, Rogers encouraged therapists to use a heavy dose of self-disclosure. The self-disclosing therapist would reveal the kinds of anxieties and insecurities about which clients themselves felt ashamed, and clients would feel that it was okay to show their own feelings.
Self-disclosure is also integral to the study of intimacy. In a truly intimate relationship, partners feel that they can reveal everything because they believe they can trust each other with their innermost secrets. However, reaching that point doesn't happen suddenly. As a couple's bonds deepen, they are continually testing how much, and in what areas, they can self-disclose. It's okay to tell even an acquaintance that you really dislike kale, no matter how hard you try to make it into 'chips' amd incorporate it into our diet. It'd be less likely to tell someone we barely know that when we suffer from episodes of depression, we can binge watch episodes of 90210 for weeks on end.
In a 2013 study, Susan Sprecher of Illinois State University and colleagues examined self-disclosure reciprocity among strangers to see how the mutual sharing of personal information influenced the degree to which they liked each other. The scenario was similar to the real-world situation of meeting someone for the first time and hoping to make a positive impression. In other words, the type of self-disclosure that influences your success on a first date or job interview.
Once a conversation gets going, people tend to reciprocate the extent to which they self-disclose. When someone shares personal information with us, it's likely that we'll respond in kind with a similar degree of candour. Sprecher and her team wondered if people like each other better or not after engaging in reciprocal self-disclosure. After all, we might find ourself sharing some very personal details with a seatmate on a train ride who is similarly self-disclosing. However, do we end up actually liking that person better than we would if you simply exchanged pleasantries (or complaints) about the commute?
One theory of self-disclosure proposes that you tend to reciprocate because you assume that someone who discloses to you likes and trusts you. The more you self-disclose in turn, the more the partner likes and trusts you, and then self-discloses even more. This is the social attraction-trust hypothesis of self-disclosure reciprocity. The second hypothesis is based on social exchange theory, and proposes that we reciprocate self-disclosure in order to keep a balance in the relationship: You disclose, therefore I disclose.
When we decide to tell someone about a mental illness we have the opportunity to self-disclose on our own terms and in a calm, collected frame of mind. Self-disclosure of this type is vulnerability. And being vulnerable can be scary. But when we take that leap of faith, it gives the other person license to do the same. As expected, I've found that vulnerability becomes a strength when it comes to relationship building. We get to acknowledge that we're all human. Perfectly flawed in some way.
Be gone 'Commitment-Phobe'
I have been making – what feels like – an onslaught of decisions lately which have really questioned a held assumption about myself. That I am a 'commitment-phobe'.
I'm not talking about commitment to a career or a relationships or which NRL team to support. My phobia of commitment is around decisions. I am scared of making the wrong decision, and I'm particularly terrified if that decision is one I'm going to have to live with for a while.
Commitment – to a job, a relationship or a decision – is a scary term for many of us. And it's pretty easy to understand why. When we look around our fear of commitment is repeatedly reinforced by our surroundings. Tinder and the Bachie call the century-old practice of courtship taboo, and instead we're encouraged to engage in one-night stands and the pursuit of a 'no strings attached' relationship. We're informed that we're of the age where we experience multiple career changes over our lifetime, so there's no need to be too precious about the career we're in now.
The problem with all of this though, is that when it comes time to make a long-term decision – which happens – how do we follow through?
My reduced capacity to make long-term decisions comes from a few places.
I am – we all are - a creature of habit, and in today's world we can crave what we can't have or we can create a checklist inspired by a combination of the media and the general public depicting what is "perfect" or "better" then. How often do we see people seeking out a relationship with the "perfect" person? We can easily forget that Love Actually was only a movie.
But it's not just about having unrealistic expectations. Like many others, I fear the vulnerability of getting it wrong.
As humans we are a proud species, and we continuously strive for meaning and purpose for our own lives in a big way. We as human beings can have a tendency to be selfish, entitled, and fall into pride — which isn't always bad, but too much of it, will leave us falling back into the life we might be trying to get away from.
But here's the thing about being afraid to be wrong — how else will we ever be right? Scientists are wrong hundreds of times before they get something right, so why can't we be? We'll never stop learning, thus we can only grow by letting ourselves be vulnerable from time to time and picking our battles. Of course we should be careful, but we should still take risks and allow ourselves to be vulnerable.
Because we actually choose the lives we lead and we choose what happens to us. We have this incredible power to choose in our life, and where I am today is the result of all the many decisions I made long ago.
We have the power to choose the lives we lead and what happens to us. We choose:
- Our jobs
- Our mates
- Where we live
- Our friends
- What we do with our free time
- The number of children we have
- How hard we work
- How healthy we are
- How we dress
- What we eat
The number of things that in my daily life I choose is actually quite phenomenal (particularly if you knew how big my wardrobe is). We choose our lives and what happens to us and shape our own destinies. Some of us might be more interested in blaming outside events and circumstances for what happens to us in our lives. The truth is that often what happens to us is almost completely the result of all the decisions we make. We are in charge of our own lives and our decisions shape our entire existence.
Many of us can be tormented by their inability to make a decision and commit. Neighbours is a very good example of this. Lives are wrecked over and over again by the inability to commit. No one ever knows who they want to be with in Neighbours, and relationships are very rarely characterized by commitment. Everyone is always crying, and entire stories are pretty tragic and insane. One of the reasons these stories are so good to watch is because the characters in them simply can never commit. They make decisions but struggle with the commitment.
If we're going to be feel any source of contentment, I reckon we need to be a bit committed to our decisions. We could spend eternity going back and forth in:
- Our choice of a mate
- Our choice of a job
- Our choice of a profession
- Our commitment to your job
- Our commitment to your mate
- Our commitment to an education
- Our commitment to being better at what you do
But when we don't commit to a decision about what we want to do, we'll find ourselves in a state of perpetual confusing – trust me, I lived here for ages. But if we commit to all the decisions we make however, we will never have clarity. This is how most people live their lives. Making a decision and committing to it gives you clarity. And clarity can give us power.
So on analysis, I'm giving up my identity as a 'commitment-phobe'. And I think it's going to be okay.
Living Unbalanced
We are back!
You may or may not have noticed that there has been some radio silence from our end. Apologies, if you did. It was by no means intentional. It just sort of happened. And then kept happening.
And because I'm a person who reflects, I'm going to try and reflect on what happened.
In a nutshell, things got out of whack.
When it comes to life, I enjoy things being ordered. And routine. And compartmentalised into boxes. I wash my sheets on Saturday. Weekends are for friends. Weekdays are for family. And work happens in between. I'm not alone in this enjoyment. Many of us create order and routine because it creates safety. We often think it will help us to create certainty in an uncertain world.
I also liked sticking to a routine, because I thought it might provide me with balance.
Balance. I think this is a bit of a dirty word. We can be driven by our desire to attain it. We might believe that when our time is divided equally between 'work' and 'life', balance will magically occur. And then when this expectation isn't met with joy and happiness and success, we're bound to be disappointed.
And conversely we add additional pressures to ourselves. When we all strive for balance, we're continually judging our progress on this. If it doesn't feel good then I must be getting it wrong. And if I'm doing something wrong, I'm not alright.
And it's not a correct algorithm to have work-life balance. The two things aren't comparable. Yes, working full-time takes up a lot of hours in my week, but that life thing is maybe even huger. Because 'life' has all these different categories: family, partner, friends, friends' children, community, exercise, nutrition, cross-stitch, side-project small-business, personal development, travel, binge watch high school dramas on Netflix etc. Even if work and life were balanced, would it be fair? Not when we consider all the important things that make up 'life'.
The myth of having balance in life also makes everything seem it is of importance.This is another lie. Everything is not important. In fact, most of the time, we spend the majority of our time focusing on one thing. Everything else gets less attention. As a general principle: no entity can be optimally efficient at more than one thing. A robot that has to both climb stairs and make pancakes will be far less efficient than two distinct machines each of which can focus exclusively on one task. The more limited the goals, the higher one's chance of efficiency. A multipurpose machine – human or corporate – is always going to be less efficient than one which is dedicated to a single purpose.
And our priorities and purposes are continually changing. My priorities – because of the very uncertainty of life – changed big time over the past few months. And as a result my routine and my strive for the idealised 'balanced' life came to a halt. But in reality, most of our lives are usually 'unbalanced' in some way. We will continually feel that we 'should' spend more time on family/friends/cross-stitch.
And I'm okay now with living an 'unbalanced' life. Because I reckon some of the best and worst and most important parts of my life are going to be when I feel like I'm out of balance. Think about it – could we really move homes or take on a challenging new role at work or develop a new relationship or address a mental health issue or have children - living a 'balanced' life? It actually wouldn't be worthwhile or efficient or much fun at all.
I'm starting to come to terms with the idea that 'balance' is a myth. I don't have to feel compelled to do everything. And I don't have to feel guilty about all the things I'm not doing. I can give up on the ideal of balance, because it's impossible to achieve and sustain.
Instead, I can commit to what I'm doing at the time. I can commit to life, in all its unbalanced glory.
Crossing our own lines
It seems like I've been watching a lot of television of late where the centre of the drama revolves around some poor boundaries. To the point, that my TV-viewing mates and I have taken out screaming 'Boundaries!' at the box, whenever an unhealthy line has been crossed.
In general, poor boundaries can make for excellent television drama. However off the television, poor boundaries usually makes for an unhappy human. I'm speaking from experience.
The Oxford dictionary defines a boundary as "a line that marks a limit." Countries, states and cities all have boundaries. We can think about them as a property line. When we see a 'No Trespassing' sign on a property, it's a pretty strong message that if that boundary is violated, there will be some form of consequence.
As people we need boundaries too. Boundaries help to define who we are. They separate out what we think and feel from the thoughts and feelings of others. They are the limits that we create to identify reasonable, safe and acceptable ways for others to behave towards us. They define where we end and where others begin and are determined by the amount of physical and emotional space we allow between our self and others. Setting boundaries is essential if we want to be both physically and emotionally healthy.
Personal boundaries might be a bit harder to define than a property line. There's no sign or distinguishable border. The lines are more invisible. They can change. And they are unique to each of us.
Boundaries are first developed in childhood and we develop healthy boundaries by being taught that all people have equal rights and can expect their relationships to be respectful and reciprocal, with a healthy level of give and take. When we have healthy boundaries, we are confident expressing our emotions and needs and are not threatened by other people expressing theirs.
When we fail to set boundaries, and hold people accountable, we feel used and mistreated. – Brene Brown
There are different types of personal boundaries, but the psychological ones are what we use most in relationships. They generally come in three types: rigid, porous, or healthy. The appropriateness of our boundaries depends heavily on the setting. What is appropriate when we are out with friends may not be appropriate when we're at work. Cultures also have different expectations of boundaries. For example, some cultures do not express emotions publicly while others cultures do.
Rigid Boundaries: When we have rigid boundaries we run the risk of experiencing emotional distance in relationships. Often in response to childhood abuse, loss or neglect, people with rigid boundaries build emotional brick walls which block close connection with others. If this is us, we might find it easier to isolate our self than to form intimate and trusting relationships with others, in which each person shares their vulnerabilities. We may be fiercely independent in our relationships, preferring to control situations and keep people at arm's length. We may avoid ever depending on others and even a friendly, kind gesture may be interpreted as intrusive. Rigid boundaries may be associated with the following tendencies:
- Isolating our self
- Limiting social interaction
- Avoiding emotional intimacy
- Stonewalling others with silence
- Dismissing other people's feelings
- Pushing people away with criticism
- Seeing other people as emotionally needy
- Putting other people off with walls of anger
- Focusing on work, hobbies, interests etc. to the point of excluding connection with others
Porous Boundaries: On the opposite end of the spectrum to rigid boundaries, non-existent types are equally as harmful to us. There is no filter of what comes in and what goes out. Therefore, the imaginary line is completely absent. Without a filter, we might offer too much personal information about our self; which can lead to others taking advantage of us.
Growing up, we may have received messages that it was selfish to express your emotions or rude to say no, which may have resulted in us having difficulty communicating your needs and setting clear boundaries with others later in life. We may have developed habits of being extremely accommodating of other people's emotional needs, at the expense of our own and we may now experience some of the following tendencies:
- Bottling up our emotions
- Absorbing other people's pain
- Needing to be liked all the time
- Often feeling used and taken advantage of
- Feeling as though you are always in the wrong
- Giving in and agreeing whether you want to or not
- Taking on responsibility for other people's problems
- Believing that it is rude or selfish to say what you want
- Feeling as though you are never good enough as you are
Healthy Boundaries: Building healthy boundaries is tough stuff. Trust me on this. It requires a commitment to building greater self-awareness, as we need to be able to connect with how we are feeling in order to recognise when interactions are blurring or crossing our boundaries. Knowing what we can tolerate and acknowledging what makes us feel stressed and pressured can help us get to know our limits. Healthy boundaries give us the freedom to define who you are, be clear about your limits and ultimately develop positive and fulfilling relationships with others.
Boundaries mark the most beautiful places, between the ocean and the shore, between the mountains and the plains, where the canyon meets the river. - W. Paul Young
Healthy boundaries honour our right:
- To be our self
- To ask for help
- To have privacy
- To not be abused
- To make mistakes
- To change our mind
- To trust our instincts
- To take care of our self
- To express our opinions
- To be treated with respect
- To have power over our life
- To comfortably say "yes" and "no"
The healthiest kinds of relationships are those in which people recognise their differences and respect each other's limits. If two people have worked hard on their individual development and boundaries before forming a relationship, they are streets ahead of those who expect to "never have a cross word." True intimacy takes lots of time, arguments, communication, mistakes, acceptance, forgiveness and support.
Unfortunately, we aren't born with instruction manuals or have a go to book we can open, when we hit technical difficulties. For many of us, our personal boundaries are continually learned and developed as we discover that we really need them. Healthy ones can be pretty tricky to master, especially if you've never been taught.
But once we develop healthy boundaries, life (and television) can become a lot less dramatic a place.


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|Admissions Essays Blog
|Through our very own editors and guest writers, this blog will discuss the INSIDE scoop on the admissions process of various schools and programs. If you wish to ask a specific question, please write to us, and we will make every attempt to address your questions in our future blog discussions.
Monday, May 2, 2016
When Perfect Is Not Good Enough
Imagine scoring perfect 800s on all three components of the SAT exam. Maybe you've even nailed 800s on the SAT subject exams. You've hit the magic thirties on the ACTs. Unlikely as this is, it still might not guarantee you admission into your dream school.
Harvard's recent manifesto about the damaging tunnel-vision of college admissions has received both praise and criticism. It's easy to get behind its message of encouraging colleges to look at the whole student, rather than a series of scores. But critics malign its message that extracurriculars should matter more than grades, claiming that the premise is simply shifting the stress from one metric to another.
From an outsider's perspective, either approach is discouraging. In real life, it's impossible to be good at all things, all the time. In fact, in the professional world, we aren't expected to be masters of all trades. Real life is about compartmentalizing and specializing. Yet in the game of college admissions, students are expected to have stellar grades and scores while also being perfectly well-rounded.
Why is the application process so out-of-step with reality? Maybe it's because a student with perfect SAT scores might also struggle with the English language. Maybe the dancer who did volunteer work in Haiti didn't always have enough time to study in school. These are real, flawed, and probably talented people. Yet, with a limited number of spaces at some schools, these talented, fallible people don't stand a chance.
Of course, there are plenty of outstanding schools with room for bright, committed students. Still, even for the students who aren't applying to the most competitive universities, high school students are being sent a potentially damaging message about the real definition of success.
Which is why parents and students alike have an important role to play in reframing the process. It's an important moment in life, but not a determinative one, and we must start treating it as such.
Labels: When Perfect Isn't Good Enough
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Photo Credit: Twitter, @lennonandmaisy
Can you believe this? I certainly cant!! This is really shocking and sad that a mother would say this to another mother. This behavior is hurtful and down right mean. What gives her the right to judge? She has no idea what the family goes through. In fact, I personally think that if she doesn't like her neighborhood then maybe its time for her and her family to leave.
I am basically speechless as to how I would feel if I received a letter like this. How would you feel?


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Maria Benz
Senior Manager, Airline IT Marketing APAC, Amadeus IT Group
The outlook is strong for travel in Asia; China's internal expansion is set to continue and the travel industry is more disruptive and disrupted than ever before. Those were the key takeaways from the CAPA Asia Aviation Summit 2015 in Singapore (other than the panels were too male dominated and the air-conditioning was freezing cold!):
The market outlook for Asia is good.
LCCs are leading the way and in Asia they dominate aircraft order books. The current LCC fleet in Asia is 600 with an order book of 1235, so most are growth orders, rather than replacements. LCCs account for 34% of the total fleet in Asia, but 80% of new aircraft orders. LCCs in North Asia are now starting to grow from a small base with innovative carriers such as Spring (China), Peach (Japan) and JeJu Air (Korea) leading the way.China's international expansion will continue.
Outbound travel from China is the key driver of this growth. Last year saw a 40% increase in passengers on Chinese airlines flying internationally. 10 of the top 15 Chinese airlines are using wide body aircraft, so they're targeting the international/long haul destinations. In fact, the current 110m outbound passengers from China are predicted to increase to 200m by 2020.Disruption is impacting the travel industry at an ever-increasing pace.
The industry is looking at disruption to enhance the customer experience to make it more seamless, connected and intuitive. What came through very clearly in more than one panel discussion is that customer-centric, actionable data is one area that can and will improve the customer experience the most. Another area of technology impacting travel that was discussed included mobile, with travellers moving from being 'mobile first' to 'mobile only'. Perhaps more surprising were the discussions around robots, drones and virtual reality which were all cited not only as disruptors, but drivers of improved customer experience, which is one thing that everyone agreed was paramount.The Traveller Experience
will improve through ecosystem collaboration. Many industry players, from OTAs to airports, to airlines as well as the technology that works in the background to connect everything, need to work more closely together to deliver a better travel experience. This final panel discussion, which Amadeus' Gianni Pisanello participated in, explored the traveller experience and was particularly great for me to hear as it is something that Amadeus has been talking a lot about in 2015, having introduced the concept of the Age of Traveller Power at the start of the year. We then followed this up with our Traveller Tribes 2030 survey and our Travel Lounge video series. So it was extremely affirming to see the industry converging on a topic that Amadeus believes in very strongly as CAPA 2015 came to a close.
Looking forward to 2016, I can only hope that the industry continues to collaborate to improve the traveller experience, that we see more women on panels, and that the air-conditioning is turned up a little!


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1 review for Blue Hemlock Absolute
Only logged in customers who have purchased this product may leave a review.
€12.00 – €24.00
Adam Michael has this to say "This blue hemlock absolute is bursting with a plethora of fruit rich, fruit plump, mouth-watering, juicy berry goodness, sprinkled with ambery and zappy resinous woody qualities.
The heart and base notes are alive with a sticky fruit and piercing woody needle cocktail with faint fleeting tea notes dancing in and out of detection. This material is an aromatic marathon, a great study material and I highly recommend this material for building forest berry accords, juicy gourmands, improving woody oriental notes and heavy fruit florals. Useful material for improving top notes of pine accords, enriching the heart of ambery bases and adding juicyness to citrus blends. Works especially well with davana, poplar buds md abs, patchouli materials and dances in harmony with blackcurrant liquid. This material is classed as colourless."
Botanical Name: Tsuga canadensis
Origin: Canada


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