text:
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Mind, Body, Green - Ultimate Wellness articles
I love their articles for it is written by various authors coming from wellbeing, yoga, holistic nutrition background that brings you closer to nature and serenity...
Lifehacker - Tips, tricks, and downloads for getting things done
Slightly drawn towards IT tips but they do also have tips about anything and everything you need under the sun, including tips for baking and cleaning! Check them out
Sunday, March 31, 2013
The gift of Anxiety: 7 Ways to get the Message and find Peace
3:15 AM Articles, Inspire, Wellbeing No comments
Love the quote. Original article here
Editor's Note: This is a contribution by Ariella Baston
"Nothing ever goes away until it has taught us what we need to know." ~Pema Chodron
If there's one thing that has led me the greatest amount of re-invention, it's anxiety. By anxiety I don't mean worry or concern. Anxiety is a different animal that grabs a hold of you and halts you in your tracks.
We tend to reject its milder forms and are really terrified by its intense moments, like with panic attacks. It's difficult to see when we're fighting with anxiety that it can have any benefit, but it does.
Anxiety comes with some great treasures hidden inside, and they can be yours if you know how to get to them. First, you have to stop fighting and listen to the anxiety for clues.
The greatest truth about anxiety is that it is a message. Anxiety is not the real issue. It's the voice of something else lying beneath that's calling out to you.
Most people who experience anxiety try to go after the symptoms more than its cause and try to fight it off as if it were the only thing to deal with.
That's not how to go about it if you ever want to know how it happened, why it's there, and how you can gain long-term freedom from it.
The anxiety message is simple; it's just three words: STOP! YOU'RE HURTING!
When an experience like anxiety is pleading for you to stop and notice that you're hurting, and you know this, your next step is to find that hurt. Its severity is proportionate to the scope of what you have to address—so if you feel like you're going to die, look for something big!
Its methods of stopping you are varied and some of the common ones are: spinning thoughts, feeling disassociated, heavy breathing, and a racing heart. Whatever works so that you'll finally pay attention, it will customize for you.
The loudest stop message can appear as a panic attack and causes a sensation that you feel like you're going to die. Dying is the ultimate definition of stopping within our physical experience, and that's why we can feel that way.
The good news is that it's an illusion. Anxiety will not hurt you in that way; but until you catch on, start listening, and heal the source of the messages, it will keep trying to spin you around so that you're facing it long enough to hear what it's trying to say.
"Hey! I'm talking to you! Is she still ignoring me? UGH! Ok body, it's your turn. Make her feel like her heart will explode. HA! You stopped working overtime didn't you? Gotcha! Now look…we need to talk…What? Now you're hiding in a movie? Oh no you didn't! PANIC ATTACK!"
Anxiety can feel cyclic as it persists, and it's easy to feel haunted or trapped by it. You're always in control though. The body, a part of nature, always seeks a point of balance and rest. When anxiety becomes cyclic and seemingly out of your control, it's still just a part of you.
It's being maintained by you, for you, until it gets enough of your attention for healing to take place. Whatever you keep doing or ignoring (maybe the things that led to its nascence) will continue to recreate it until you go about things differently.
This is an important realization because it can help you shift from feeling victimized to feeling empowered. It can only continue as long as you delay tending to what's beneath the message. Anxiety cannot cause you to feel discomfort forever. It will motivate you to heal, and then leave once you do.
Anxiety messages can come from anything negative you've chosen to carry forward. It can be a traumatic or painful event left unresolved (usually through having had an attitude of sucking-it-up, being tough, trying to forget etc.).
It can be someone or something you have yet to forgive, or a long running perception of lack that has hindered your growth for too long.
My anxiety disorder came from high insecurity, an excessive need for validation, a frantic quest for completion through relationships, and an inability to acknowledge who I really was.
I ran around trying to please others and attempting to be who they wanted me to be. On the anniversary of a particularly painful break-up, where I convinced myself I had become less than a full person, I had my first panic attack.
It completely bowled me over and continued to do so for 4 years as it tried to get me stop and heal.
It worked. The experience of an anxiety so severe that I couldn't leave my apartment was completely successful in making me turn my gaze away from the outside world to my inner world, where I seriously needed to focus. I could finally heal and grow.
Who I became next was a happy, empowered, compassionate person who was more focused on matters of the heart and fulfilling myself than approval from others. Anxiety became my greatest life-shifting gift, and I'm forever grateful.
Spending time with anxiety to discover the source of the message and what you have to heal can be achieved in many ways. You have to find what works best for you, but here's a great series of approaches that seem to help everybody:
1. Welcome it.
Make friends and peace with anxiety immediately. Talk to yourself and the anxiety reassuringly:It's ok. I'm listening. I want to hear what you have to say. I know you're just trying to get my attention and that the more directly and peacefully I listen, the sooner you'll stop repeating yourself.
Fighting with anxiety or resisting it will cause it to persist.
2. Write about it.
I know it's trite to journal since it's a suggested solution to most personal troubles, but the slower pace of writing and full engagement of your senses helps you travel down the path of the anxiety message to its source.
We don't always know where our anxiety is coming from, so we have to take the time to dig and poke. Plus, we're literal people. Our thoughts are literal. By using a linguistic mechanism the analogy of anxiety message becomes more clear and easier to work with.
3. Laugh.
Bring more laughter in your life. It will help you take life less seriously.
4. Love.
Express love for people, places, and things that you cherish. Be a greater beacon of love.
5. Help others with their anxiety.
The more people you help with anxiety, the greater a vocabulary you'll develop, and this will help empower your inner dialog for when you're sitting with anxiety.
6. Meditate.
Anxiety races thoughts and can be very distracting. With a rushing mind, it's hard to hear the anxiety message and follow it back to its source. Meditation helps tremendously.
If you can learn to notice your thoughts without attaching to them—seeing them as cars passing by as you stand on the edge of a busy highway—you'll become better at picking out what really matters in this moment.
7. Realize that You Are Enough.
Be accountable, no matter how much "such and such/so and so did" to you. It doesn't matter. Now is what we have to work with. Tomorrow is what we have to create.
Realize that you are your own solution. You have what you need to look clearly; to hear and to heal. Anxiety is a message born within you, speaking to you through you, and therefore it's within you to heal.
Saturday, March 30, 2013
What about Love?
7:22 AM Articles, Wellbeing No comments
Some insight to the profound word used almost everyday =)
Courtesy of Huffingtonpost
Courtesy of Huffingtonpost
What about love?
What is love?
Love is a state of connection and respect. Love has a spectrum -- the more pure one's heart and the more aware one's mind become, the more in love one can be with what resonates with him. Loving is a process and with the right foundation, it can grow into an unlimited potential that flourishes the person and whatever he touches. There are many types of love and there are many levels to it, but at the core of it, it is a state of purity when one can connect with others at the level of their existence without prejudice, irrational judgments, irrational fears, and illogical conditioning. Pure love can be experienced through a heart that is light and free and is not carrying any negativity from early experiences of life. A person with a pure love also has a desire to help in ways he can to make it a better place for everyone who come to his path.
What is not love?
Love is not being weak. It is not a series of pretentious behaviors with no harmonious intentions, and it is not coming from a state of pure neediness. Love is not the same thing as an anxious attachment and is not letting others take advantage or harm you. If one truly learns to love, what one attracts will naturally not be harmful, but even if it is, such a person knows how to have healthy boundaries not to be damaged. For us to truly learn to love, we have to learn to love and protect our own heart as well. A damaged heart will sooner or later project its impairment onto the world. A healthy heart that is connected with its pure form of love can project the same into the world.
What is pure love?
Pure love is powerful and truthful. It has integrity, and someone who reaches experiencing this level of love has an act that matches his words and feelings. When you love someone, you don't judge them negatively, but you help them and you do what you can not to harm. Pure love has balance. It is not based on neediness, desperations, taking advantage, or fear. It comes from a place of benefiting the other in ways one can. For example, a good doctor acts in ways that benefits his patients. This doctor not only shows great care but also can become reasonably tough if the patient needs an extra push to get healthy. However, this toughness is not because of some unresolved anger or personality issues but is purely for the benefit of the patient. Another example would be a great parent who knows how to show affection and warmth but at the same time strength and discipline in a balance and healthy way. Such parent does what is best for her kids as she knows that if one is missing, the child growth is not complete.
What is fear?
Fear is the exact opposite of love. While we all have rational fears that help our growth and happiness and protect us, we also have irrational fears that block the same. For example, fear of rejection, fear of being judged negatively, fear of abandonment, fear of loneliness, and those fears that have nothing to do with the situation but are more related to our past relationships or our childhood. Any energy or emotion attached to these fears need to be released or it will manifest and will contaminate any new situation we encounter. If you want your love to manifest, work on any irrational fear you have. When the glass has mud at the bottom, no matter how pure the water looks, it is still muddy. When you put a spoon in the water, you see the mud spiraling. Then it calms down, but the mud is nevertheless there. If you want pure water, get rid of the mud at the bottom. To do that, you need to do some emotional healing.
How to experience pure love?
Meditation, talking with trusted people, writing, praying, connecting with nature, using your senses to enjoy life, having fresh plants and flowers, keeping diary and journals, self-affirmations, healthy eating, healthy life styles, surrounding yourself with positive/aware/kind people, connecting with animals and children are just some of the ways to work on your emotional side.
Your emotional side is the door to your spiritual side. Your spiritual side may not be known to you completely but it is certainly there. Connect with it and see the magic of life.
Roya R. Rad, MA, PsyD
For more by Roya R. Rad, MA, PsyD, click here.
For more on emotional wellness, click here.
Wednesday, March 27, 2013
Common Stretching Mistakes + Ways To Avoid Making Them
7:34 PM Articles, Exercise No comments
I do make the same mistakes too! That's why sometimes I head to a yoga class for 'refreshment' but this is definitely a good tip for me to teach others too :)
As a bodyworker and therapeutic yoga teacher, one of my main goals is to engender a sense of potential in my clients about their bodies and, by extension, their lives. One of my frustrations is the lack of clear, accessible information available to the general public about well-informed, scientific stretching; understanding how to engage in high-quality stretching is currently not the norm.
Clients tell me, "Oh, I stretch. I stretch every day, but it doesn't help my pain much."
Stretching requires a bit of anatomical sense and wisdom. Without it, what are you actually doing? What are you stretching? How are you stretching? How well are you stretching?
Sure enough, once I lead a client through structurally sound stretching, geared to constructively contact and address the most restricted places, unique to the individual, the client says, "Yeah... if THIS is real stretching, then the truth is, I've never stretched before in my life."
Let's look deeper into the nuances that make all the difference; let's unpack the science of stretching.
The Pitfalls of Uninformed Stretching:
1. It's possible to stretch the same fascial lines over and over, which means you're not getting to what's really tight and neglected.
2. The body often unconsciously and subtly shifts or twists to avoid the stretch. One conscious action of preventing this avoidance-shift, like firming an area towards the midline, rotating a thigh, or reaching through the big toe metatarsal, will completely change the efficacy and reach of the stretch.
3. Without some structural and physiological knowledge, we don't know when to activate counter-muscle groups or when to totally release. Either might be appropriate, depending on the circumstances, and the distinct methods offer different results.
4. Uninformed stretching often lacks order in the process. Creating organization in the tissue maximizes stretching's potency and benefits. Stretching is joined with toning and correcting the spatial relationship of body parts (alignment!).
5. If we aren't breathing and utilizing awareness, then our stretching is limited in effectiveness and is potentially unsafe. We need to breathe and be conscious, for the oxygenation of our muscles, for shifting and responding in the moment, for integrating the discomfort and backing off or going deeper!
6. We need strategy for informed stretching. We might be choosing to do stretches which seem logical but don't really target our needs or affect our imbalances.
7. Our stretching may be benign or even generally positive, but we might not be getting the most out of our time. There's a good chance that with more skills and information, our stretching can offer a more potent, rich and effect use of our time.
Golden Rules of Scientific Stretching:
1. Open the most restricted places to open what's tight and move towards balance.
2. Activate and engage muscularly to prevent the body from shifting to avoid the stretch.
3. Use appropriate methodology in the moment; activate counter-muscle groups appropriately and engage in a more passive approach when appropriate.
4. Create order as much as length and release.
5. Use breath and awareness for safety, tissue oxygenation, and the integration of consciousness for maximum benefit.
6. Strategize your stretching so you know what needs stretching and why.
7. Be effective: work in a way that goes beyond "just ok" and actually offers a potent, significant transformation.
For some guided scientific stretching, check out the Decompression Project Yoga Video Library
Monday, March 25, 2013
8 Wake-Up Calls You Need to Receive
7:38 PM Articles, Wellbeing No comments
So I was slapped hard in the face by the government who disprove PEP holders working on Freelance. It was painful and to give a broad idea of what stage I'm going through is like falling down and bruising. It is a bigger bruise this time. I knew I will eventually get up and move again. But right now I'm crying.
So the next day, I stumbled across something so useful and meaningful. Especially part 4 about being patient. I'm going to keep going regardless of the pain, even the government will not take me down!
Thank you so much Marc and Angel!!
So the next day, I stumbled across something so useful and meaningful. Especially part 4 about being patient. I'm going to keep going regardless of the pain, even the government will not take me down!
Thank you so much Marc and Angel!!
For my 17th birthday, many moons ago, my grandfather on my mom's side gave me four used flannel shirts that he no longer needed. The shirts were lightly worn and in great shape; my grandfather told me he thought they would look great on me. Unfortunately, I thought they were odd gifts at the time and I wasn't thankful. I looked at him skeptically, gave him a crooked half-smile, and moved on to the other gifts sitting in front of me. My grandfather died two days later from a sudden heart attack. The flannel shirts were the last gifts he ever gave me. I regret the small thing I didn't say when I had the chance – "Thank you Grandpa. That's so thoughtful of you."
As you can imagine, this was a huge wake-up call for me.
Here are eight wake-up calls for you – a few important lessons worth learning before it's too late:
About a decade ago a coworker of mine died in a car accident. During his funeral several people from the office were in tears, saying kind things like: "I loved him. We all loved him so much. He was such a wonderful person." I started crying too, and I wondered if these people had told him that they loved him while he was alive, or whether it was only with death that this powerful word, love, had been used without question or hesitation.
I vowed to myself then and there that I would never again hesitate to speak up to the people I love and remind them of how much I appreciate them. They deserve to know they give meaning to my life. They deserve to know I think the world of them.
Bottom line: If you love someone today, tell them. If you appreciate someone today, tell them. There might not be a tomorrow. Today is the day to express your love and admiration. Read 1,000 Little Things.
You will never know exactly what another person is going through or what theirwhole story is. When you believe you do, realize that your assumptions about their life are in direct relation to your limited perspective.
Many people you believe to be successful are extremely unhappy. Many people you think have it easy worked their tail off achieve what they have. Many people who appear to be wealthy are in debt because of their extravagant tastes for material possessions. Many people who appear to you to be old and uncool were once every bit as young and hip and inexperienced as you.
It's not the mistakes and failures you have to worry about, it's the opportunities you miss when you don't even try that hurt you the most. Trying always leads to success regardless of the outcome. Even mistakes and failures teach you what not to do next time. Thus, every outcome is a lesson that makes you stronger and wiser.
In the end, there's only one thing that makes a dream impossible to achieve: the failure to try. The results you achieve are not based on what you plan to do or what you say you'll do. Your results come from what you actually TRY and DO.
Patience involves productive activity. It means doing your very best with the resources available to you, while understanding that the results you seek are worth the required time and effort, and not available elsewhere for any less time and effort.
Patience is the realization that the quality of your life is much more significant than the quantity of things you fill it with. Patience is your willingness to accept and appreciate what you have right now, while you put forth a steady, focused effort into growing toward your dreams and goals. Read The Power of Habit.
Intuitively, you already know that the best stuff in life isn't stuff at all, and that relationships, experiences and meaningful work are the staples of a happy, fulfilling life. Yet you live in a consumer driven society where your mind is incessantly subjected to clever advertising ploys that drive you, against your better judgment, to buy material goods you don't need or even want.
At a certain point, the needless material objects you buy crowd out the emotional needs advertisers would like you to believe they are meant to support. So next time you're getting ready to make an impulsive purchase, ask yourself if this thing is really better than the things you already have. Or have you been momentarily tricked into believing that you're dissatisfied with what you already have?
All humans are imperfect. At times, the confident lose confidence, the patient misplace their patience, the generous act selfish, and the knowledgeable second guess what they know.
And guess what? You're human and so am I – we all are. We make mistakes, we lose our tempers, and we get caught off guard. We stumble, we slip, and we spin out of control sometimes.
But that's the worst of it; we all have our moments. Most of the time we're remarkable. So stand beside the people you love through their trying times of imperfection, and offer yourself the same courtesy; if you aren't willing to, you don't deserve to be around for the perfect moments either.
Life isn't about a single moment of great triumph and attainment. It's about the trials and errors that get you there – the blood, sweat, and tears – the small, inconsequential things you do every day. It all matters in the end – every step, every regret, every decision, and every affliction.
The seemingly useless happenings add up to something. The minimum wage job you had in high school. The evenings you spent socializing with coworkers you never see anymore. The hours you spent writing thoughts on a personal blog that no one reads. Contemplations about elaborate future plans that never came to be. All those lonely nights spent reading novels and news columns and comics strips and fashion magazines and questioning your own principles on life and sex and religion and whether or not you're good enough just the way you are.
All of this has strengthened you. All of this has led you to every success you've ever had. All of this has made you who you are today. Read The Last Lecture.
Make no mistake, there is always a lie lingering in between a dream and too many excuses. And the lie is you lying to yourself.
The excuses and explanations won't do you any good. They won't add any value to your life or improve the quality of it by even the slightest margin. To fulfill your calling and get where you wish to go in life requires more than just thinking and talking. These feats require focused and sustained action. And the good news is, you're perfectly capable of taking whatever actions are necessary. You just have to choose to actually do it.
No one else can succeed for you on your behalf. The life you live is the life you build for yourself. There are so many possibilities to choose from, and so many opportunities for you to bridge the gap between where you are and where you want to be. Now is the moment to actually step forward
Friday, March 22, 2013
The Choice is Yours
7:03 PM Images, Inspire No comments
Thursday, March 21, 2013
5:33 PM Humor No comments
Monday, March 18, 2013
Fake it Till You Make it: 10 Ways to Feel Confident (Even When You Aren't)
7:44 PM Articles, Wellbeing No comments
Well, it's not necessary faking till you're making it but the tips are really helpful to be yourself and to change one's perspective on things just so that one doesn't feel bombarded with others' qualms...
Enjoy :P
Courtesy of Pick the Brain
Enjoy :P
Courtesy of Pick the Brain
"Original Fake" Photo Credit: courtesy of MashKulture
Is your self-confidence natural, or a daily struggle?
Many people's confidence naturally wavers from day to day, leaving them too timid or confused at just the wrong time. Whether you are naturally confident or could use some better eye contact with your life, setting in place a few simple strategies goes a long way to stoke your inner confidence.
If you think you're not especially smart or capable, or that failure is a given no matter how hard you try, you're right.
And if you believe you're brilliant and can accomplish anything you set your mind to, you're right.
Amplifying your inner confidence is like any other skill you develop; you can do it in a blink. Day by day, step by step, you will get closer to your goals. No one runs a marathon fueled by decision alone. It takes days, weeks, and months of consistent exercise before your muscles, lungs and stamina will harmonize enough to give you winning results.
Same with confidence. Use these 10 tips to start appearing as confident on the outside as you will soon feel on the inside.
1. It's not about you. Understand people's actions, even when hurtful, rarely have anything to do with you. It's easy to read into the negativity of others and see it as a slight to our personality or challenge to our ego. Yet this type of reaction can trigger unnecessary stress and prevent you from focusing on the positive things in your life. People are people; there's never a need to link their behavior and your happiness. Knowing this gives you freedom to feel the confidence you deserve.
2. Buy clothes that fit. Wearing clothes that fit well and flatter, no matter the shape of your body, provides an enormous boost to your self esteem. Don't wait until you've arrived at a magical ideal to start dressing your best. Clothes never make the person, but it's hard to feel confident inside when your outside sends signals of uncertainty. Love what you're wearing and the world is likely to love it too.
3. Keep laughing. Let your brain give vent to the endorphins that will fill you with authentic happiness and internal confidence. Laughter releases some of the tension that invariably builds in your body each day. Pepper your routine with the people or media that make you most happy. You don't have to overdo it, but a bit of levity goes a long way toward elevating your level of confidence.
4. Embrace the quiet. Many people are eager to populate every waking second with activity. With a world moving at the speed of broadband, the problem blooms more with every passing day. Realize you can be comfortable alone with your thoughts and you will provide your internal processes the space needed to develop. This will make you more comfortable with yourself, helping you appear more confident to others.
5. Make a budget. If this isn't natural for you, take the time to do it anyway. Claiming control of your finances is an early step to a healthy attitude about money. Though many people believe confidence comes with having lots of cash, confidence accompanies a clear picture of what you have and what you need.
6. Don't gossip. Exit conversations that swim in hearsay. Indulging in idle chatter might make you feel in the loop, but the feeling is fleeting and will leave you wondering what others are saying about you when you're not around. Take the high road – you'll feel better inside and appear far more confident to others around you.
7. Do as you say and say as you do. This doesn't mean you have to draw neat lines through all of life's to-do's, but if you articulate your goals, and start to accomplish them, easy ones first, you will develop a mindset of success. This, in turn, makes it easier to feel confident. Your goals could be anything from running your first 5K to finally cleaning out the garage; learning how to strum a guitar or play the piano. Whatever your goals, find something you truly desire, make a promise to see it through to the end, then feel the confidence of success.
8. Make peace with your body. You will always want to stay active and improve your health, but your confidence comes with the understanding that no matter your size, shape, number of wrinkles or height, you are a person who deserves love and dignity from yourself and those around you. Truly know this, and confidence will bleed through your skin.
9. Realize you know more than you think you do. All those things you think everyone else just knows? Well, they don't. If you don't know something, there's no shame in asking for the answer. Admitting you don't have the answer is the first step toward finding it, and the right answers pave the road to confidence.
10. Be enthusiastic. Playing it cool is a great way to ignore your honest emotions and bury the authentic you. Be happy and excited, and allow the world to see it. Your joy will be infectious, your confidence contagious.
You don't have to follow all 10 of these tips, but they are starters that will help you find your internal confidence and boost your sense of self belonging. No one feels confident 100% of the time, but there are steps you can take to make yourself feel far more confident than you probably do now.
Start with any of the 10 items on this list, and start feeling better inside out today!
Confidence is the key to EVERYTHING.
Ever wondered exactly how self confident you actually are?
Thursday, March 14, 2013
Fitness Funny
5:28 PM Exercise, Humor No comments
Wednesday, March 13, 2013
10 Little Habits that Steal Your Happiness
10:22 PM Articles, Wellbeing No comments
They may be tiny, but they will slowly eat you away...
You ultimately become what you repeatedly do. If your habits aren't helping you, they're hurting you. Here are a few examples of the latter that will steal your happiness if you let them:
You ultimately become what you repeatedly do. If your habits aren't helping you, they're hurting you. Here are a few examples of the latter that will steal your happiness if you let them:
1. Focusing on everyone's story except your own.
Don't be so satisfied with the success stories of others and how things have gone for them that you forget to write your own. Unfold your own tale and bring it to life. You have everything you need to become what you are capable of becoming. Incredible change happens when you decide to take control. This means consuming less and creating more. It means refusing to let others do your thinking, talking, and deciding for you. It means learning to respect and use your own ideas and instincts to write your passage.
If you want your life story to soar to new heights, you've got to clear a path, reduce the time-sinks and burdens weighing you down, and pick up the things that give you wings. Keep your best wishes and your biggest goals close to your heart and dedicate time to them every day. If you truly care about what you do and you work diligently at it, there's almost nothing you can't accomplish.
2. Waiting for the perfect moment.
Don't buy into the myth of the perfect moment. Moments aren't perfect; they're what you make them. So many people wait around for the stars to align to do what they're here to do. The perfect moment, the perfect opportunity, the perfect state of being, etc. Wake up! These states of perfection are myths. They do not exist.
Your ability to grow to your highest potential is directly related to your willingness to act in the face of imperfection. You will come to succeed not byfinding a perfect moment, but by learning to see and use life's imperfections perfectly. Read The Power of Now.
3. Working for nothing more than a paycheck.
Work without interest is imprisonment. Even if you aren't super-passionate about your work, you've got to at least be interested in it. When you design a lifestyle in which your work is something you suffer through daily strictly to pay your bills, you end up spending your entire life wishing you had someone else's.
Think about it. This is your life; your work will fill a large percentage of it. It's not all about the money; it's about you. Ignore the propaganda, especially from people who say, "Don't let your work define you." Reverse this message and mediate on it: "I will do work that defines me." When the essence of who you are defines at least some slice of the work you do for a living, that work generates fulfillment.
Bottom line: Interest in your work puts quality in your output and happiness in your mind. Don't settle for a paycheck. Shuffle around until you find work that interests you.
4. Harboring feelings of hate.
As Martin Luther King Jr. so profoundly said, "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that." Truth be told, when we harbor feelings of hate, it eventually gets the best of us. It takes control of us. We forget why we hate, what we hate, and whom we hate – we simply hate for the sake of hating. And then, naturally, we begin to hate ourselves too.
Everything and everyone you hate rents permanent space in both your head and heart. So if you want to eliminate something or someone from your mind, don't hate. Instead, disconnect yourself, move on, and don't look back. Read The Mastery of Love.
5. Holding tight to worries and fears.
Someday when you look back over your life you'll realize that nearly all of your worries and anxious fears never came to fruition – they were completely unfounded. So why not wake up and realize this right now. When you look back over the last few years, how many opportunities for joy did you destroy with needless worry and negativity? Although there's nothing you can do about these lost joys, there's plenty you can do about the ones that are still to come.
You will find that it's necessary to let some things go simply for the reason that they're heavy on your heart and soul. Let go of them. Don't clamp shackles to your own ankles. It's incredibly easy to enjoy more of your life right now, no matter what the situation. It's just a matter of letting go of the layers of nonsense that are weighing you down.
Let go of your worries and fears, of your rage and jealousy, of your need to always be right and control others. Let go of your pretentiousness and your need to have everything your way. Underneath all these layers of nonsense there is a happy, productive person. When you start peeling them off and simply appreciating everything for what it is, life can be wonderfully fulfilling.
6. Dwelling on difficulties.
A bad day is just a bad day. Choose not to make it anything more. Times of adversity will inevitably affect the conditions in which you live and work; yet you don't have to let it affect who you are and where you're headed. Take note of the setbacks and adjust to them, but don't expand on them by making them a bigger part of your life.
Every day brings new lessons and new possibilities. There is always a way to take the next step forward on the path you've chosen. Events may be terrible and inescapable at times, but you always have choice – if not when, then how, you may endure and proceed onward.
7. Constantly seeking fleeting contentment.
There are two variations of contentment in life – fleeting and enduring. The fleeting type is derived from instants of material comfort, while the enduring type is attained through the gradual growth of your mind. At a glimpse it might be difficult to decipher one from the other, but as time rolls on it becomes vividly obvious that the latter is far superior.
Enduring contentment sustains itself through life's ups and downs, because through them your mind remains confident and at peace. On the other hand, when life's fleeting changes have the ability to ruffle your mind into a frenzy, even the most elaborate physical comforts won't make you any happier for very long. Read Stumbling on Happiness.
8. Trying to make a big difference all at once.
If you want to make a difference in the world, start with the world around you. Making a big difference all at once is usually impossible, and the process of trying is extremely stressful. However, instantly making a difference in a few lives is entirely possible and usually fairly easy. You just have to focus on one person at a time and start with the one closest to you.
Work to make a bunch of small splashes, and let the ripples spread naturally. If you want to change a person's mind or mood, sometimes you have to change the minds or moods of the people around them first. For instance, if you make one person smile, their smile just might make others smile too. In this subtle way, you can touch the masses with your thoughtfulness without stressing yourself out.
9. Holding on to someone who hurts you.
Sometimes you have to walk away from people, not because you don't care, but because they don't. When someone hurts you time and time again, accept the fact that they don't care about you. It's a tough pill to swallow, but it's necessary medicine. Do NOT strive to impress them any further. Waste not another second of your time trying to prove something to them. Nothing needs to be proven. Do not act with any thought of them ever again. Read 1,000 Little Things.
10. Over-amplifying the importance of physical attractiveness.
Infatuating yourself with someone simply for what they look like on the outside is like choosing your favorite food based on color instead of taste. It makes no sense. It's innate, invisible, unquantifiable characteristics that create lasting attraction.
Just as some people enjoy the smell of mint, while others prefer the scent of cinnamon, there is an undeniable, magnetic draw that attracts you to the qualities of certain people, places, and things. Sometimes it's even the scars your soul shares with them that reels you in and creates the very hinges that hold you together in the long run.
Thursday, March 7, 2013
Fitness Myths BUSTED
11:20 PM Exercise, Health, Images No comments
Okay Myth 3 applies to ALL WOMEN. I repeat. ALL WOMEN. Seriously, you will NEVER bulk up unless you take additional protein supplement. The reason why you add weight is that you need to eat PROPER food after a workout and at the MODERATE amount.
More muscle = more calories the body will burn at REST mode.
I want to bulk up but I'm so desperately struggling....
And if you have ANY Qualms (i.e. struggles), come talk to me :)
More muscle = more calories the body will burn at REST mode.
I want to bulk up but I'm so desperately struggling....
And if you have ANY Qualms (i.e. struggles), come talk to me :)
Monday, March 4, 2013
Why It's Good to Cry
9:10 PM Articles, Wellbeing No comments
Hmm, the scientific side of it is interesting and it does correlate to the emotion. Well done Science ;)
I admit I cry alot more than I wish I don't so yeah, I have had a lot of suppression in the past. These days it's somehow has gradually slow down or stop :). I guess I have found out a way to release the emotions on the spot before it takes a toll on me. Yay!
Anyway, this is something worth noting. Yes, don't be afraid to shed the tears. I do that in public so much so I have gotten to the point to just show it. One cannot stop it so might as well be bold and show it. Little did you know someone will notice and help.
I admit I cry alot more than I wish I don't so yeah, I have had a lot of suppression in the past. These days it's somehow has gradually slow down or stop :). I guess I have found out a way to release the emotions on the spot before it takes a toll on me. Yay!
Anyway, this is something worth noting. Yes, don't be afraid to shed the tears. I do that in public so much so I have gotten to the point to just show it. One cannot stop it so might as well be bold and show it. Little did you know someone will notice and help.
Get Over It. That was the mantra of my household growing up.
Needless to say, strong expressions of emotion were not encouraged.
That was for the faint of heart. Years of therapy,meditation and other practices have helped me move beyond stoicism.
I now have no problems crying. In fact, crying helps me solve problems. I enjoy a good cry every now and again.
My spiritual mentors tell me it's cleansing and healing and it definitely feels like that. But the CPA/left brain part of me can't help but wonder: What really goes on in the body when we sob the I-just-broke-up-with-my-boyfriend tears?
Cry and wash the stress right out of your body (literally)
A study by Dr William H. Frey II, a biochemist at the St Paul-Ramsey Medical Centre in Minnesota, has shown that emotional tears contain adrenocorticotropic hormone (ACTH), which increases in cortisol, that infamous stress hormone linked to greater levels of abdominal or visceral fat.
This lovely layer of fat is not only unattractive, but also plays a major role in a host of health problems. Such fat has been shown to increase risk for cardiovascular disease and Type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.
Clears the body, clears the mind
Sigmund Freud stated that blocked-up emotions can physically and psychologically hinder us. I believe (and the science backs the belief up) that we store emotions in the body. When you let your emotional gunk fester internally, it can result in aches and pains and other discomfort.
That's when a good cry can help. Did you ever become emotional in a yoga pose? That's the result of yoga loosening up the emotional garbage you are storing–garbage that is ready to be released!
Start crying and say goodbye to destructive coping mechanisms
Not being a big fan of being emotionally expressive led me to resort to alcohol and occasional food fests when I wasn't facing my emotions head on.
If you're able to sit with your emotions in a calm and grounded place, and let the tears out, you'll not only feel better, but also will be less likely to escape via "coping" mechanisms that are not so great for you.
In summary: cry until the cows come home. You'll feel better emotionally and you will literally be cleansing your body of internal stress. What could be better than that?
I hope this helped you! Please let me know how crying has worked for you: Are there specific times when a cry helped you move forward in your life? Are there specific emotions that crying is good at dissolving?


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Why I will do yoga until the day I die/
Yeah, I know. That's a big statement. Especially for me.
I can have some bandwagon tendencies. I jump on and ride along for about six months until a more interesting wagon rolls on by. For a while, thought I needed to buy a potter's wheel, I looked for apartments to rent in South Africa and went through a phase where thought I really needed to be able to read hieroglyphs.
This is different. Yoga is a keeper. This is a lifelong practice for me and if I ever stop doing it, someone needs to kick my ass back on to the mat because I've temporarily lost my mind.
Yoga taught me how manage my panic attacks and anxiety, it has lessened my depression and made me a much happier person. It's made my marriage stronger and has given me the supportive community that I've always wanted.
And then there is the physical stuff.
When I was 11 years old, I broke my back. I was working on a film called Rambling Rose, and in a freak accident in the school room, I crushed three vertebrae between my shoulder blades and I got whiplash in my lower back. It's not even an interesting story, I pushed myself back to get out of a chair, the wheels got caught, I fell backward, hit the wall and snapped forward. I'd really rather tell you I was saving kittens from a burning building, but I like you - I don't want to lie.
After five days in the hospital, they put me in a metal brace and drugged me up on codeine, so I could finish the film. Then, I went home to recover and had to use a wheelchair if I needed to walk further than a few steps. (If you want to hear more, and the reason opiates and gorilla costumes don't mix, all that is in my book.)
In time I healed, but some issues remained. I had nerve damage and lingering pain. My left foot would drag when I got tired and the lightest touch to my lower back would cause spasms to shoot down my legs. I was generally stiff and sore, I couldn't get anywhere near touching my toes. But, I just accepted pain was part of my life; I was grateful I could walk. My back pain was manageable. It was mostly fine.
Then, at the age of 30, I walked into a hot yoga studio. Thanks to my anxiety, I had spent an entire therapy session devoted to discussing whether or not I could survive a yoga class. I felt panicked about the people, the heat, the physical postures I knew I couldn't do. But I got myself in the front door and found a whole community of men and women with open arms - ready to welcome my messed up body and chaotic mind. They all had jacked up bodies and minds when they started, too.
Everything changed.
I started to get flexible. 20 years of back pain melted away. And with it, a whole lot of emotional pain dissolved, too. It wasn't instant. It took time. But it became clear that yoga was making me stronger – mentally, physically and spiritually. Yoga gave me back my spine, in more ways than one.
I was ready for a life with a "bad back." I was prepared for the constant ache and various restrictions. One of those things I shouldn't be able to do is this:
But here I am anyway.
It changed my normal. It changed what I could expect from life.
Yoga is not about being flexible or having cute yoga pants or chanting in some language you don't understand. It's about learning to get distance from the incessant chatter of that inner critic jerk who wants to ruin everything. It's about the courage it takes to be willing to show up, just as you are, and have that be good enough.
Some days who I am is a person who is overwhelmed by the world and needs to spend most of the class in tears, lying on my mat. And that's good enough, too. Yoga is where we learn to let go of what is no longer serving us and sometimes that process is emotional. Having a melt down in class is pretty much a rite of passage. Everyone else is dealing with their own stuff so no one really notices, but it's still nice that tears look a whole lot like sweat.
Yoga is not about being "good" - it doesn't matter that I still have a hard time getting my forehead to my knee in Dandayamana Janushirasana after seven years of solid practice. I'll probably get there eventually. I'll still be doing this when I'm 84; seven years is nothing.
I don't take compliments well. I shrug them off and explain them away, inadvertently flinging a kindness back in the face of the person saying it. But when someone praises my backbend, I do my best to fight that habit and simply say thank you. Because it's the purest and most genuine way I know to express gratitude – to my spine, to this practice, and to this life.
If you are interested in yoga and have any questions, please ask in the comments! I always recommend going to a class because teachers can help you with proper alignment and any modifications you might need. At the studio where I practice, we have men and women of all ages and body types - new people are always welcome!
If going to a studio is not feasible for you - check out Yoga with Adriene. She has free YouTube videos that are fantastic for all levels.
You can leave a comment here, or join us on Facebook or Twitter

subset: commoncrawl


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Join the movement. People Power Change. Art Power Change.
Power Tree Quilt: Making art
The Power Tree Quilt provides an artistic representation and framework for our movement. It embodies the extensive power we the people have to create the change we need. It holds space for everyone and anyone to have a voice. Participating in the quilt demonstrates the many ways people are committed to envisioning and working for a future free from oppression.
Postcard: Call for legislative actions
Make your voice count. Send your legislator this postcard asking for legislative change around policing issues. Find your council member for Minneapolis or St. Paul.
Protest Song: Hand in Hand
Peace Ribbons: Make a wish for change
Million Artist Movement T-Shirts: Be the Change


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Continuing Education Units (CEUs)
Course is Part of this Program
Course Length
15 weeks
Course Dates & Locations
October 1, 2019
January 1, 2020
March 1, 2020
May 1, 2020
Your registration will be handled by a secure payment system. Credit card information will not be saved.Register
Who Should Attend
After completing this course, you should be able to demonstrate a comprehensive and broad-based understanding aviation by:
This course is asynchronous and instructor facilitated. You will not be required to log in at the same time as your instructor, but you will have assignments due each week. You can log in at any time to complete course assignments.


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After hosting the El Manzano Project - Three Way cupping in their cafe last October, Brandon Smyth of Water Avenue Coffee Company, Port. OR, made a trip down to El Salvador, to visit Finca & Beneficio El Manzano; to observe the various processing methods and cup some of the new experimental coffees.
Arriving Wednesday morning, Brandon, along with other Portland based Coffee specialists, including Dan Leif from Fresh Cup Magazine, and Sarah Mykkanen of Heart Coffee; spent the morning and afternoon, cupping over 20 samples of some of the best coffees of this year's harvest.
They then took a break for lunch, before returning to the lab for another round of cuppings, and an introduction to some of the experiments taking place at the mill; including an experiment with processing and coffee variety, that would measure the influence of natural processing on different varieties of coffee, grown at the same elevation.
Brandon spent Wednesday evening and Thursday, visiting a nearby farmer and miller, before returning to El Manzano Friday afternoon for another flight of 28 samples of coffee in the lab.
After, he and Emilio were able to visit much of the plantation, and view the picking and sorting of the coffee at Lot 4B - La Cascajera, after which they toured the milling operation. While observing the de-pulping station, the decision was made, at Brandon's suggestion, to process the days SHG coffees through the pulp-natural processing method; meaning that the pulp would be removed from the cherries, however, the mucilage will remain on the parchment throughout the drying process.
The day's activities presented an exciting opportunity for both Brandon, a roaster, and Cuatro M, the processor, where, within his visit to the plantation, was able to experience the picking and sorting of coffee, from an exclusive lot, individually select the processing method he preferred, and personally observe the process of washing, spreading, and drying of the coffees on the patios.
Events came to a close Saturday morning, with a final cupping, one measuring the results of the most recent experiment with coffee varieties.
Four varieties of coffee were harvested from Finca El Manzano; (Yellow Bourbon, Red Bourbon, Kenya, and Pacamara), the first taking place on December 5th, and the second on January 6th. The first batches of varieties were processed with the Natural Method, while the second, through the Machine Washed Method.
The table including all eight of the coffees, each variety representing two processing methods; and was performed blind, testing the common perception that the Natural method mutes the terroir of a coffee.
It was one of the most exciting cuppings of the harvest, and provided a challenge to everyone, to identify which coffee matched up with its own variety.
We cannot ruin the surprise of a potential cupping at one of this years coming events, by releasing our own notes, but will say that the experience was unique, conclusive, and unmatched by any other cupping we've performed in the past.
Hopefully, if you are in the Portland area, you can come out to attend a workshop Cuatro M will be hosting for speciality coffee importers, roasters, and enthusiasts; or you could host an event of your own, by ordering sets of the variety experiment.
All in all, it was a great time visiting with Brandon. We are grateful for his time with us, and wish him well, as he heads home to Water Avenue Coffee, in Portland.


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inspired small batch bean to bar chocolate: the stuff of hidden stashes and a cross-country sibling who demands i send her more.
sweet + small, and it all starts at the bean.
for us that means four pounds of single origin, organic, direct trade cacao at a time. couldn't we start with more? well yes and no. the roaster and grinder we use are designed for small batch craft chocolate. small to us means as hands-on as we can be. it's why we craft chocolate in the first place.
we sift the beans and pick out the interesting things (feathers, small stones, leaves, once even a tiny dried kernel of corn)that can appear in the burlap bags of cacao. then we roast the beans. if we had to choose a favorite part, roasting might be it. the smell is amazing, warm and biscuity and hints of chocolate.
after roasting + cooling the beans are cracked and winnowed (fun but dusty) which removes the husk and turns the beans into smaller bits called cocoa nibs. after this we grind the nibs on a stone base between two stone wheels in our melangeur, which brings the cocoa nibs a step closer to what we think of as chocolate. this step takes a long time, with the melangeur running non-stop for sometimes several days. while the nibs are melanging we might add organic cocoa butter and organic cane sugar, and if we're making a batch of milk chocolate, organic dried milk powder. the melanging smoothes the chocolate, and the friction of the stone wheels heats the chocolate (conches it) and coaxes the complex flavors of the beans to come into their own. ] the whirr of the wheels in the workshop is like a hive of bees humming. the smell is days of heaven.
once we taste the batch and decide it is ready, we pour it into blocks and set it aside to age and rest. well, that's the idea. it needs to be tasted (oops, tested) so each week we whittle off a bit and see where it's at. the effect of aging is another aspect of chocolate making that is a wonder. as the chocolate rests its flavor profile settles, lifts, or rears up and kicks its heels; from batch to batch, even with the same beans, this can differ. once we decide the resting is done we chop the chocolate into chunks, melt it down and temper it; tempering reminds us why we should have paid better attention to mrs. kraczynski in chemistry class, because in order to get snap, a nice shine, a higher melting point, and the chocolate in temper, it must be heated and cooled and re-heated within a margin of particular temperatures for the right crystals to form and do their thing. finally we pour it into the molds, then hand wrap each bar.
so this cacao bean walks into a bar.
chocolate bars are good and we are quite fond of them. they tuck nicely into coat pockets, stuff into backpacks, and on more than one occasion have served us well as nothing less than emergency first aid. but there's more to a cacao bean than meets the eye: specially roasted cacao beans brew a swell hot beverage, make a cool cold brew, the crispy nibs can be sprinkled onto yogurt or stirred into cookie batter, and of course, good chocolate is worthy of all manner of baking + confection-creating.
only organic ingredients.
out of respect for not just ourselves, our progeny, the earth we live on, the good farmers who deserve a sustainable livelihood, and for our customers, but for the teensy cacao flower pollinating midge that, without its help we'd have no chocolate.


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July 7 – July 29, 2017
Exhibit produced by the University of British Columbia, Okanagan.
Internationally renowned performance and installation artist James Luna (Puyukitchum/Luiseno) resides on the La Jolla Indian Reservation in North County San Diego, California. With over 40 years of exhibition and performance experience Luna has given voice to Native American cultural issues, pursued innovative and versatile media within his disciplines, and charted waters for other artists to follow. His powerful works transform gallery spaces into battlefields, where the audience is confronted with the nature of cultural identity, the tensions generated by cultural isolation, and the dangers of cultural misinterpretations, all from an Indigenous perspective.He has exhibited in institutions such as the Museum of Modern Art (NYC), Whitney Museum of American Art, San Francisco Museum of Art, the National Gallery of Canada, and the 2005 Venice Biennale's 51st International Art Exhibition in Italy.
Interested in exhibiting in the Alternator's Member's Gallery? Check out the Member's Gallery Submission Guidelines.


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Mark Cole shares seven questions you need to ask as your prepare charts for your team:
One of the keys to having an excellent rehearsal is preparing great worship charts. I have found that worship bands frequently go into rehearsals with haphazard charts. No one has taken the time to really think through all the details of the songs. Next level leaders are prepared and a big part of that preparation is working on excellent charts.
There are two main forms of charts: a) the fully notated SAT chart, b) the words and chords only. I prefer the full written out chart because it gives you more details. But whatever charts you use, ask yourself these 7 questions to make sure the charts are clear and well-thought through.
Great advice here for helping to make your worship rehearsals smooth and efficient. Read the whole list here.


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Lets face it, the good old excel spreadsheet is a tried and tested tool for nearly every business - used from managing client contact lists to recording expenses and payments. It does the job and in most cases it does it well enough.
The purpose of this article is not to oust the spreadsheet, but to inform and educate on whether it still has a place in managing the day to day finances of a small business. We also want to introduce the governments "Making Tax Digital" initiative which will require all businesses to submit their accounting records electronically and at regular intervals - essentially doing away with the annual tax return. This new Government regulation will start to come into effect from 2017 - read more about it here.
Difference between Spreadsheets and Online Bookkeeping
Depending on your appetite for technology, or the size of your business, you can either keep your business records on our Business Bookkeeping Spreadsheet and send it to us every month, or you can use your own online bookkeeping account (powered by award winning FreeAgent software). The cost is the same regardless of which option you prefer.
Bookkeeping Spreadsheets
Spreadsheets tend to be ideal if you are a brand new business or if you have a very simple business. All you need to do is record how much the business spends (expenses) and how much the business makes (sales). We can do the rest for you and ensure you pay the right amount of tax at the right time.
Bookkeeping Software
Bookkeeping Software offers a lot more in terms of tools, controls and features for running a business. Some of the features of our online bookkeeping software are as follows:
- Your data is available 24/7 on any device. No need to install anything, the software is fully cloud based meaning your data is accessible, secure, and always backed up.
- Manage your clients, contacts and projects.
- Produce and send estimates and invoices, including an online payment facility to get paid faster or by direct debit.
- Manage expenses and receipts - digitally.
- Connect directly to your bank accounts to see a real time view of transactions and automatically reconcile transactions on a daily basis.
- View real time Profit and Loss, and tax forecasts
- Manage Pay and Dividends across your business
Should you switch to Bookkeeping Software?
The simple answer is yes, but you have plenty of time before you have to do it - probably about 2 years for most businesses.
Eventually all businesses will need to manage their finances through a tool capable of submitting financial records electronically. Abacus Jack uses Free Agent software which is already fully compliant with HMRC regulations, and trusted by over 50,000 businesses.
Further Reading
You can download our Bookkeeping Spreadsheet for free
You can watch an overview of online bookkeeping in this one minute video
Further details on our bookkeeping services can be found here:


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Server: KOPWWW05
Not logged in
First of all, you should definitely take a newborn care class to be well prepared for the real thing. During your hospital stay, make sure to ask the nurse for help or instruction with basic baby care. Make sure that you're comfortable with all these care basics:
- Handle a newborn and supporting the baby's neck
- Change the diaper
- Dress the baby
- Swad the baby
- Clean the umbilical cord
Nice question asked thanks because i got my answer without any query thanks again.
Before discharge, make sure you — and your partner — are comfortable with these newborn care basics: Handling newborn, including supporting your baby's neck. ... Feeding and burping your baby. Cleaning the umbilical cord.


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The Naked EyeBook - 2015 | First edition.
How can you catch a killer when everyone thinks he's dead?
Kendra Michaels was instrumental in bringing serial killer Eric Colby to justice. And yet, despite his apparent execution at San Quentin, Kendra is convinced that Colby is still alive. The problem is that she can't prove it. Even her razor-sharp powers of observation-developed to an amazing capacity during the twenty years she spent blind and now in constant demand by law enforcement agencies-have gotten her nowhere.
But then a reporter who very publicly humiliated Kendra is murdered. Visiting the crime scene in search of anything that might link the brutal homicide to Colby, Kendra instead finds evidence that points to her . Finally Colby's master plan becomes clear to her: he is framing Kendra for murder.
Suspicions mount and Kendra is thrust into deadly pursuit to clear her name and catch the killer no one believes exists anymore. A killer who is always nearby, watching, waiting to make his next move, even as everyone believes him to be dead. A killer whose trail of destruction is invisible to the naked eye, despite the carnage he leaves in his wake. It will take everything Kendra has to find and stop Colby-and save her own life one more time.
From the critics
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Kendra is a good story
Great book! keeps you on your toes for every chapter. i hated the character Beth, i get why she would be involved in the story but they way she would stick her nose into everything bothered me. but nonetheless a good mystery story.
I didn't much like the self absorbed characters, the over-the-top drama, or the fact the authors feel they have to point out everything that you are supposed to learn from their characters. The authors treat readers like we are too ignorant to figure out their point. I won't be reading another book by these authors.
Great book! Very interesting and a real page turner. I like the main characters and the authors do a great job and establishing the relationships between the characters.
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Recognized primarily for his music, drawing has nonetheless been a major creative outlet throughout Bundick's life. In fact he was doodling in his first sketchbook way before he figured out how to use ProTools. He still has those first drawings, back from when Michael Jackson and Ninja Turtles ruled his world.
"I was 5 years old, so my Michael Jacksons had big round goblin faces," he says. "Those drawings were kind of playful, and really cool." Judging by his latest efforts, his art hasn't changed much -- still kind of playful, and still really cool.
He's standing in front of 13 of his canvases, all of them strictly 2D, in shades of black and red and laden with comic-book nostalgia. There's a red tongue with a pill on it, and a stylized rendering of the number 3. The paintings line the walls of the tiny gallery space at Public Works Gallery in San Francisco's Mission district. Bundick arrived a few minutes ago, still a little damp from the rain, after taking BART from his place in Berkeley.
A contemporary-art junkie who reads Juxtapoz and studied graphic design in college, Bundick is all nerd chic in tortoiseshell glasses and red rain jacket as he explains the concept behind his show. Because this isn't just an art opening, as he points out -- it's also a listening party.
Beneath each painting hangs a pair of headphones, each looping a different track from his forthcoming album, 'Anything in Return.' He's trying to create an experience -- one that is public yet private, less subject to the alcohol and the jostling of a gallery show, yet more inclusive than plugging into your laptop by yourself.
"The Internet has made music too fast-paced, and therefore very forgettable," explains Bundick. "So I wanted to do something that was interactive and physical, as opposed to just online and virtual."
Later that night, the small gallery will fill with Toro Y Moi fans, who will don the headphones and nod their heads in quiet appreciation while checking out the paintings in front of them. "By connecting people to the art as well as the music, you're heightening their listening experience. I think it's better this way."
There is no discernible correlation between the paintings and the songs -- the art was created after the music, and the music was not made with any of the visuals in mind. But Bundick cares less about the art matching the songs and more about creating an environment in which to hang out with his music. "Like this, people can preview the album without any distractions," he says. "No skip buttons. No ability to see the .wav file on SoundCloud, which means you can't skip ahead to the breakdown."
There are plenty of contemporary acts using art to enhance the musical experience -- from singer Hannah Hooper occasionally painting canvases live on stage while her band, Grouplove, jams behind her, to the LED-screen backdrops employed by artists Richie Hawtin and Nine Inch Nails that involve audience smartphone participation.
Last year, Usher hired multimedia gurus Moment Factory to create "participatory content" for his show at the Hammersmith Apollo in London, with the audience posting tweets on a stage screen in real time and creating on-screen avatars that danced with Usher for a song.
With thousands of new songs popping up on the Internet every day -- on SoundCloud, Bandcamp, Vimeo, blogs, etc. -- it's no surprise musical acts are searching for ways to give their music a longer shelf life, even if it is just in peoples' heads.
So is this a one-off for Bundick or is he planning to launch a visual arts career? He laughs a little, and shrugs. In fact, while he was a student in the University of South Carolina's graphic design program, he was in the process of sending his résumé to graphic design firms, right around the time Toro Y Moi became popular in 2010. "Honestly I thought the design would take off first, that it was more realistic than music," says Bundick.
"Definitely, art has always been a big part of who I am." But the music is what got the attention, with his sounds becoming part of the ridiculously named but briefly influential "chillwave" scene; his 2011 album 'Underneath the Pine' was named one of the top 50 albums of the year by Pitchfork, who commended his "knack for analog warmth" alongside his gifts for "lush ambiance" and "addictive rhythmic interplay."
That's serious praise from some of the most serious music critics in America. Which is why Bundick's art is the exact opposite of serious. "People say I'm a -- quote unquote -- 'deep thoughtful songwriter,' " he says. "But I don't always act deep and thoughtful. I think my art shows that side of my personality."
There is the finely nuanced, cerebral Bundick that you can hear piped through the earphones, and then an entirely different, giggling, childlike Bundick before your eyes. One of his paintings looks like a bleeding pear, for instance. "What does it mean? I don't know," he shrugs. "It's a pear, and it's bleeding?"
So perhaps the art is his way of relieving the pressure of being Chazwick Bundick, chillwave luminary, or even "the next Prince," as someone once put it. "Listen, don't get me wrong, I totally appreciate how seriously people take my music, because that's how I want to be accepted as a musician," says Bundick. "But you can take life too seriously. That's why people get thrown off when they look at my drawings and see that I've drawn a pear, or a pipe, or a big boob. Because believe it or not, I like boobs."
This article originally appeared in Red Bulletin magazine, January 2013.


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Fresh from the house of awesome we have an amazing range of home grown goodies from Chicksrule. Chicksrule tshirts and Chicksrule hoodies are some of our best deals you will find online. Chicksrule online and Chicksrule clothing are from here in the UK. We are proud to say that our products are designed and printed here in the UK. So girls just remember-Chicks rule and boys drool!


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Help Monkey Kick Furball to the hills and beyond! How far can you get?
Help Monkey kick the giant coconut all the way to the Monkey Village!
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Ackland: Secrecy never went away at Rocky Flats
June 6, 1989: In a dramatic, unprecedented raid on a federal nuclear facility, more than 70 U.S. agents burst into the sprawling Rocky Flats nuclear weapons plant near Denver seeking evidence of environmental crimes involving radioactive plutonium. Led by FBI special agent Jon Lipsky, the raid was kept secret from Colorado Gov. Roy Romer and the area's congressman, David Skaggs. Afterward, Romer angrily said, "It jars me to the bone that judgments we have made in Colorado about Rocky Flats may have been made on bad information."
June 7, 2014: I am among several people backstage at the Arvada Center for the Arts and Humanities — not far from the now dismantled Rocky Flats plant — with Romer, Skaggs and Lipsky. The two former officeholders had just met the former FBI agent for the first time. All were about to participate in a public discussion marking the 25th anniversary of the raid.
The backstage conversation was fascinating and somewhat tense, and it was recorded secretly, most likely by one of the participants. The recording was then given to a journalist.
Skaggs said later that he was surprised to learn that the conversation had been covertly recorded. "It's ironic," he said, "that in the context of an event that was designed to introduce retrospectively some transparency into the events of 1989, there was this opaque aspect of a secret taping."
This odd recording incident suggests how secrecy — in various forms — grips Rocky Flats even now, 25 years after the plant stopped making plutonium bombs used to detonate U.S. thermonuclear weapons.
Former plant workers, who had "Q" clearances for top-secret nuclear work, legitimately can't talk about weapons details. Members of a federal grand jury from the early 1990s have been prevented by grand jury rules — upheld in court — from revealing testimony or their full 1992 report, though you can find the report on the Web. Some people worry that information still kept secret might affect public health and the environment.
In the meantime, after a $7.5 billion cleanup, most of the roughly 10-square-mile Rocky Flats site has been designated a national wildlife refuge. And though many studies of the effects of Rocky Flats on worker and public health and the environment have been conducted, experts agree that science can't resolve all of the questions. People in nearby communities continue to wonder aloud whether radiation or toxic chemicals from the plant caused illnesses or deaths among friends or relatives.
The uncertainties about Rocky Flats sometimes get confused with deliberately withheld information. And evidence, uncertainty and risk are weighed differently by different individuals and groups. For example, activists often see danger in the unknowns while land developers usually dismiss any risks.
"Part of what is constantly being played out is the feeling that there are secrets," says Dorothy Ciarlo, a Boulder psychologist and oral historian who has studied secrecy at the facility. People think that "if we just burrow enough we can find out — whether or not that is in fact the case."
Some secrets are easier to pin down than others. For instance, the secret recording of the June 7 backstage conversation was quickly given to Patty Calhoun, editor of Denver's Westword weekly, who saw nothing particularly newsworthy. Among other things, it included tidbits like former Gov. Romer asking former FBI agent Lipsky why he wasn't told about the 1989 raid, and the latter blaming a superior.
And who made the secret recording two months ago? Ironically, the best guess is Lipsky, who retired from the FBI in 2004 and who has said publicly that agency bosses thwarted his Rocky Flats investigation. But Lipsky, the owner of Mission Accomplished Investigations in Southern California, refused to discuss it. He wrote in an e-mail, "I am not interested in being interviewed about that non-issue."
The secret recording does appear to be a non-issue legally because Colorado law allows "one-party consent" when it comes to participants recording conversations either in person or on the telephone. But the issue of secrecy continues to be toxic when it comes to discussions of Rocky Flats.
Former Rep. Skaggs, currently an attorney practicing in Denver, said, "The idea that somebody in that room was presumably looking for some kind of 'gotcha' event, or at least was on alert for that, seems inconsistent with the spirit of the day."
Len Ackland is a contributor to Writers on the Range, a column service of High Country News (hcn.org). He is a freelance journalist and retired journalism professor at the University of Colorado.
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Phones and internet
Phone cover in Thórsmörk and Goðaland
Mobile phone cover at our Langidalur base camp and at our Básar camp is good. Please note however that our wilderness camps and many of our work sites have limited or no cover.
There are no public payphones in Thórsmörk and Goðaland.
Buying an Icelandic pay-as-you-go SIM card
If you would like to buy an Icelandic SIM card, there are really 2 options to consider. Both Síminn and Vodafone have good cover in Thórsmörk and Goðaland (It has been suggested that Síminn have greater cover nationally, so if you plan significant additional travel in rural areas, this might be the best option.).
You can pay-as-you- go SIM card from Síminn at Keflavík Airport both at Elko and 10/11 and at the tourist information, on board Icelandair flights or at the nearest Síminn shop. The price for the prepaid package is 2000 ISK which includes credit for the same amount. More information…
You can buy the starter pack from Vodafone on Iceland Express flights, at the tax free store in the arrival hall in Keflavík Airport or at any Vodafone store. Prepaid numbers, where to buy.
Access to the internet
There is no wifi access at our camps, however there is limited access at the nearby cafe/restaurant at Húsadalur (which is about 30 minutes walk away). The placements are an opportunity to take a break from technology!


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About Gail
My pottery originates out of a strong desire to create. I see the world and myself as created and hope that my work reflects a small part of the beauty of creation.
I began my training in the Fine Arts Program at California State University of Fresno. I launched my career at a production studio in southern California where I worked as a potter and manager. In 1992, my family and I moved to West Lafayette, Indiana. For the past 25 years, I have been an art instructor at Morton Community Center. I have also taught at the Lafayette Art Museum, participated in juried art shows, throwing demonstrations, school and community projects and workshops. I served as President of the Potter's Guild of Indiana for five years. I worked/partnered in the Greater Lafayette Area at Artist Own Shop for 12 years and Grateful Heart Gallery for 4 years.
Contact Gail
Gail Johnston Designs looks forward to receiving feedback and comments from readers. Please feel free to write to Gail at email@example.com


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Starting MSRP from * $48,200
New 2020 Chevrolet Silverado Chassis Cab at Lynch Chevrolet of Mukwonago
Discover the new Chevrolet Silverado Chassis Cab, available to buy or lease today at Lynch Chevrolet of Mukwonago. On this page, you will find the 2020 Silverado Chassis Cab vehicles that are currently available to buy or lease at our Mukwonago dealership, be able to see the exterior color options, view photos, and more. If you have a question about this new Silverado Chassis Cab or any other new or used vehicle at Lynch Chevrolet of Mukwonago, please give us a call at 262-214-6715, and our friendly staff will be happy to assist you.


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Users of the WorkTrip™ app will span across the country and even outside of the country and this can make it difficult to organize events with people in different time zones. The time zone feature has been created to allow users to select what time zone events will take place. This will allow attendees and organizers to better manage their time and plan accordingly.
As the event organizer, you will find the time zone feature in the event create/edit page and the travel segments create/edit page. Below is a list of how the time zone works:
- When you enter a location from the address list, the time zone will automatically update to match the time zone of the selected location.
- The time zone field will only be visible if it is unable to determine the time zone of the location that was entered.
- If the time zone feature is unable to detect the time zone of the selected location, you will have to manually select the time zone for the event location.
*Note: the start and end times will always be displayed in the event time zone. This means that if a user is in New York and an Event is in China, the start and end time on the event page, calendar, to do list and user schedule will all be displayed in the Chinese time zone.


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call for free assistance anytime
(888) 345-2370
open 24 hours – 7 days a week
We can assist. We are a 24 hour Waukesha, WI website whose sole function is matching you up with Spanish speaking dental practitioners open Friday, open Saturday and open Sunday. Call the toll-free number and respond to a couple of easy concerns. We will then get you a dentist who accepts all dental insurance consisting of Humana and Liberty Dental when you require walk-in or immediate care. Our quick and handy workers se hable espanol and will discover you the best dental professional in your location. We are nationwide. Concerned about payment? Do not be. Our dental practitioners take all oral insurance along with accepting cash, checks, debit and credit cards. They offer funding and other payment options for those with no insurance. On a budget plan? We'll discover you tooth discomfort treatment in Waukesha, WI at sensible prices. Don't forget to inquire about money discount rates when you're talking about payment plans.
Naturally tooth root discomfort means the root must be looked after, however exactly what about a sharp pain when biting into food? It could be as simple as tooth decay or a cavity. Pressure, severe pain and swelling would leave you convinced you have an abscessed tooth, but a screening and general care might expose a sinus infection. The teeth roots and the floor of the sinus cavity share the exact same nerves, so anybody could be confused by the discomfort. Gingivitis or receding gums can cause a tooth pain however only regular check-ups can tell you if the tooth pain in Waukesha, WI is due to that or to food caught under teeth. Our dental professionals open early or perhaps open late in Waukesha, WI will work out dental funding with you if you do not have Tricare Dental or Blue Cross Blue Shield for caps, crowns or other cosmetic services due to sensitivity from lots of causes.
You might call the toll-free number 24/7 including holidays to be hooked up with a popular dental professional with great evaluations in Waukesha, WI if your toothache comes from a cracked tooth or a dislodged tooth. These scenarios confess bacteria into the pulp and roots underneath the tooth that can cause problems. Eventually the germs will weaken the bone supporting the teeth triggering you to lose your teeth all together. Call us for help getting tooth discomfort treatment in Waukesha, WI prior to the pain triggers you to look for very same day or after hours services. Our dental practitioners are there for you and they accept all dental plans consisting of Lincoln Financial and MetLife.
Sensitivity to touch is a sign indicating various things. It doesn't need to be a broken tooth or worn out tooth fillings. Your level of sensitivity could stem from working out, for instance. A high intensity period training as part of a cardio exercise will rattle your teeth. Trust us. If your teeth pulsate, see the dental professional with which we match you up. You could be grinding your teeth while working out. A knocked out tooth or a tooth extraction will often trigger a ghostly pain in tooth Waukesha, WI for which a dental expert will be necessary. At times even improperly fitted dentures will trigger exactly what seems like tooth discomfort. A dental expert will check this for you. Just call the toll-free number and we'll set you up with a nearby dental clinic who takes First Dental Health, Guardian or your plan.
Dental pain isn't constantly localized. Excessive bleaching or bleaching in Waukesha, WI will cause extreme discomfort. If all your teeth injured at the same time, your dental professional may inform you it is due to demineralization of the teeth. Teeth pain due to knowledge teeth extraction or dental implants prevails. Blood flow to the location being worked on will trigger the teeth to injure temporarily. Inform your dental professional about the pain. Naturally you'll understand when a wisdom tooth means a tooth extraction in Waukesha, WI since that pain is recognizable. Seek emergency dental services if your tooth pain lasts beyond getting rid of stimulating conditions like warm or cold food or drink. If it lasts more than a day or so, seek oral help.
Preventive care, cleanings and routine sees to the dental clinic are all paid for by Aetna, Union and Cigna and will keep you from feeling these pains in the teeth. Simply call the toll-free number to speak with among our friendly and practical Spanish speaking workers and we'll get going.


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An "Anti" Experience
Stay in? Or go out? We had to go out. We are in Madrid, for only five months, and cannot waste a single night stuck inside a tiny apartment. With early morning plans ahead of my roommates and I, Saturday night was an enigma. We wanted to explore the city, but also wanted to be energized for the next day. A quick search for late-night cafés brought up the Anticafé. Photos of tables set with popcorn and gummy snacks sold us on the option. We were ready to try something random, something new.
Upon entering the café, we knew immediately that we were not prepared. Every public place we had visited since arrival in Madrid was large and loud, enough to make us feel at home as Americans (it's true). The Anticafé, however, was small and intimate, though music pulsed through the DJ's speakers and groups of friends shouted over the base. I was sure that everyone could feel our discomfort as we peered around corners for an open table. Finding none, we stood for a while, taking in our new location. For the first time in two weeks, I felt like I was somewhere Spanish. Though there was nothing to distinguish its origins, the café felt like a club to which we did not belong. Not prepared for the scene, we left.
Further research of the Anticafé revealed a language and cultural exchange night, held every Monday. Practicing Spanish on a quiet week night sounds much more feasible than shouting already incomprehensible Spanish in prime time on a Saturday. There may be hope for our find yet.
El Rastro
Jewelry, clothes, handbags, scarves, hats, souvenirs, flowers, books, silver, denim, leather- El Rastro has it all.
My roommates and I didn't know what to expect from the massive flea market we had heard so much about. We were interested, but did not have high hopes for second-hand shopping.
When we arrived at 9 a.m., only a few slivers of color could be seen in a narrow street not yet brightened by the morning sun. Some stalls were still being erected and vendors seemed groggy, unawakened by the slight chill in the air. Though it officially began an hour earlier, we should have known that the Spaniards would never have been ready at such an early and prompt time. Just a few paces down the street, however, and the market came alive.
Merchants shouted to each other, while products called customers into the makeshift shops. Various musical instruments could be heard above the market activities. Each time we thought the streets could not offer anymore, we discovered another avenue to explore. Though I may have come across the same scarf 10 different times in the two hours I spent at El Rastro, there were some unique pieces too. I am looking forward to the change in wares, undoubtedly corresponding with the change in season, coming soon.
Even though a 9 a.m. arrival was earlier than we would have liked for the market open until 3 p.m., I am glad we chose the morning to explore. By the time we left, around noon, crowds were pouring out of the metro station. Getting there early allowed us to move comfortably amongst the rows of stalls, as well as get the first pick of the goods.
Travel Tips
- Wake up. Get up and do things early to avoid crowds and a mediocre experience. You're traveling, and you may not ever get the opportunity to do what you have planned again, so do it right. Go to bed early or sacrifice a few hours of sleep to assure that you make the most of your time traveling!
Destination Locations
- Anticafé
- Calle Unión, 2, 28013 Madrid
- El Rastro
- Calle Ribera de Curtidores, S/N, 28005 Madrid
- La Latina metro stop
Paz, Amor, Madrid


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|Always with the criticism, Master. Never really believing in me, trusting me. Well, I don't need you anymore.
|~ Dark Ahsoka to Anakin.
Ahsoka Tano, later known as Dark Ahsoka, is a deuteragonist-turned-climax antagonist (later reformed) of Star Wars: The Clone Wars and only appears in "Altar of Mortis". She was used to bring Anakin to the dark side but failed and ended up dying but was brought back to life by Anakin and the Daughter. A side affect caused Ahsoka to have amnesia of Dark Ahsoka, it is unknown if Anakin or Obi-wan ever told Ahsoka about her dark alter ego.
Dark Ahsoka is a sinister, hateful being with a bloodlust for battle and an unbreakable sense of loyalty to the Son. She doesn't really have a goal to accomplish and only enjoys being in battle, which makes a deadly villain. Despite having a close relationship to Anakin, she tried to kill him several times in the battle and didn't see Anakin as much as a challenge. She seems to enjoy the torture of others shown that she smiled when she saw the Father being tortured by the Son.
Dark Ahsoka isn't much the different from her original appearance but her blue eyes are replaced with golden-yellow eyes, her skin is a lot darker with her blood veins shown. Her outfit us also a lot darker with some marks that are similar to her blood veins. When shouting at Obi-wan, her voice was similar to the Son's.
Back Ground
Ahsoka is the padawan of the Chosen One, Anakin Skywalker and Commander of acclaimed 501st Legion. Despite adored being with her master and was proud of her position as his apprentice, she also feared that she was never fit to be the apprentice of the Chosen One (which developed her insecurities and low self-esteem). She accompanied her master and Obi-wan Kenobi to investigate a message transmission which includes a 2000 year overly long outdated Jedi distress code, They are to rendezvous with a star cruiser commanded by Rex, but even though they are at the exact coordinates, they cannot perceive each other. Then communication and power is suddenly cut off, and an irresistible force pulls the Jedi's shuttle into a gigantic crystal-shaped structure. After meeting the Daughter, Ahsoka and Obi-wan got separated from Anakin and they were forced to go to the ship, which was gone when they arrived. They soon met the Son who asked about Anakin and warned them to find shelter when is started to storm, she was later captured by the Son while Obi-wan was captured by the Daughter and brought to the Father to test Anakin. Anakin passed the test and was giving the opportunity to take the Father's place but he refused and went with Ahsoka and Obi-wan.
Arrival of Dark Ahsoka
On the way off Mortis, Ahsoka comforted Anakin when he awaken from a nightmare but ended getting captured by the Son to be used as bait to drag Anakin to the Dark Side. She was brought the prison of the Son's tower and discovered she was not alone, a strange creature told her, she was left to die and that she was forgotten. Setting her free the creature tried to convince Ahsoka to forget her master but when she couldn't, he grabbed her arm and bit her, turning her the dark side. She later went to the garden to wait for her master, who she knew would came and save her. When Anakin arrived, Dark Ahsoka begin questioning and accusing him. Anakin tried to bring her back to the light but she refuses to listen, showing her unbreakable sense of loyalty to the Son, and gave him a message: if Skywalker refused to join him, he would kill Tano, and if Skywalker tried to stop Son, he would be forced to kill the girl himself.
After Anakin refused, they enraged to a battle. Anakin blocks and dodges her attacks, not wanting to hurt Ahsoka. He tells her that he doesn't want to fight her but ended almost getting killed by her, he then called her Snips, Anakin's personal nickname for her and she snaps 'Don't call me that! I hate it when you call me that!". Soon Obi-wan joins the fight and suggest to cut her free from the Son by using the Altar, enraged Dark Ahsoka asked Obi-wan where did he that and to give to her. The fight was soon interrupted by the Father who force pushed his children out the window. Dark Ahsoka is then seen smiling at The Son's torturing the Father and managed to get the Altar from Anakin and Obi-wan. Despite Anakin's protests, she hesitantly gave it to the Son and the Son thanks her, saying her usefulness has come to an end. With that, he touched her forehead and killed her. Before killing the Father, the Daughter jumped in between them and gets stabbed instead. Anakin begs the Father to help Ahsoka but since the Dark Side has unleashed, he can't do anything for her. The Daughter then gives her finally wish to her father: to use her last light to bring Ahsoka back. Anakin and the Father then transport the light from the Daughter to Ahsoka. After a few minutes, the real Ahsoka was brought back and was no longer Dark Ahsoka but a side effect to bringing her back was amnesia so she can't remember what happened her after the Son kidnapped her. It is unknown if Anakin told Ahsoka or not.
- Dark Ahsoka is a name given to her by fans.
- A side effect of bring Ahsoka back to life is Ahsoka having no memory what happened. It is uncertain if Anakin told her: Some fans believed that Anakin kept it a secret from Ahsoka while some believed that he told her in-between "Altar of Mortis" and "Ghosts of Mortis".
- Some fans believe that the bite mark on Ahsoka's arm is still there.
- Ahsoka is claimed to be one of the most villainous female villains in the Star Wars: The Clone Wars series although it is uncertain.
- Her frustrating and anger towards Anakin is revealed when she becomes Dark Ahsoka.
- Ahsoka is the first person to be used by the Son, second being Anakin.
- Despite being trained to use a lightsaber her whole life, when she is Dark Ahsoka, she swings her lightsabers recklessly like she never even held one before.
- When the Son turned Ahsoka into Dark Ahsoka, he gave her part of his soul but took it back when he was done with her; resulting her death.
- Dark Ahsoka reveals that she fears that she doesn't fit the title of being the Chosen One's padawan and think Anakin hates her.


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General Information About Colorado School of Mines
Colorado School of Mines' role and mission has remained constant and is written in the Colorado statute as: The Colorado School of Mines shall be a specialized baccalaureate and graduate research institution with high admission standards. The Colorado School of Mines shall have a unique mission in energy, mineral, and materials science and engineering and associated engineering and science fields. The school shall be the primary institution of higher education offering energy, mineral and materials science and mineral engineering degrees at both the graduate and undergraduate levels. (Colorado Revised Statutes, Section 23-41-105) Mines' well-defined and focused mission is achieved by the creation, integration and exchange of knowledge in engineering, the natural sciences, the social sciences, the humanities, business, and their union, to create processes and products to enhance the quality of life of the world's inhabitants. Mines is consequently committed to serving the people of Colorado, the nation, and the global community by promoting stewardship of the Earth, advancements in energy and sustaining the environment.
Institutional statistical data was gathered from the U.S. Department of Education - Institute of Education Sciences, National Center for Education Statistics, 2009-2010.
Institution Type
- 4-year, Public
Special Learning Opportunities
- ROTC (Army, Air Force)
- Study abroad
Student Services
- General Education Courses
- Career Services available upon completion
Credit Accepted
- Dual credit
- The acceptance of credits for work experience or military experience are subject to review by the school and cannot be guaranteed.Advanced placement (AP) credits
Religious Affiliation
- Not applicable
Federal Aid
- Eligible students may receive Pell Grants and other federal aid (e.g. Direct Loans).
Degrees/Certificates offered
- Bachelor's degree
- Master's degree
- Post-master's certificate
Campus Setting
- Suburb: Large
Disability Services Student
- 3% or Less
Admission Total Applicants 6,797 Percent Admitted 61% Men Admitted 61% Women Admitted 64% Full Time Retention Rate 89%
Submitted ACT & SAT Scores
25th Percentile Score 75th Percentile Score Critical Reading 550 610 Math 650 700
25th Percentile Score 75th Percentile Score Composite 26 30 English 24 29 Math 27 32
Student Demographics Total Enrolled 4,839 Native American 38.0 Asian 230.0 African American 73.0 Hispanic 283.0 Enrolled FullTime Undergraduates 3,579 Enrolled FullTime Graduates 1,044


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My favorite training bud, best friend, and hubby – Brandon Barnett. He races Elite Amateur. We met at Age Group National Champs in Tuscaloosa, AL in 2009. We tied the knot August 20th, 2011 in Beaver Creek, CO. He pushed me to be a better person everyday and is the absolute love of my life. Single Ladies, bring a spritzer and mascara to every race – you never know who you might meet!
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