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Pick your schedule. Any schedule first.
Break up training weekly, however it makes sense to you.
If your schedule isn't 150 minutes of moderate activity weekly. Then try to add duration to those training sessions (5-10 min. at time) or add training sessions next.
If you hit a snag and can't keep adding minutes, add intensity at that point (numerous progression examples listed in the post below). i.e. make the exercise, you have time for, harder.
Vigorous activity is roughly good for a 2:1 ratio so you can get away with 75 min. instead of 150 min. weekly. i.e. every 15 minutes of high intensity training ≅ 30 minutes of moderate intensity training.
Limit high intensity or vigorous training sessions to a maximum of 30 minutes per session and only do them every other day.
3×25 min. of vigorous activity will meet the weekly recommendations.
If you hit 150 minutes of moderate weekly activity awesome, you can keep adding if you like. Or add intensity if you like.
I prefer to start with walking and/or biking. Less impact/joint stress, and less technique required. Resistance Training will be covered in a follow up.
There is actually quite a bit of anxiety out there about exercise.
We all know that exercise is good for us but that's often not enough of a motivator to take it up and keep it going.
What if I don't do it right? I'll have wasted all of this time…
What if I hurt myself? I know that bad technique or implementation could cause injury…
What if the program I do, isn't the best? Or the most optimal?
All of these are very real, very pressing concerns.
No one wants to waste their time, get injured, or not do something the 'correct' way.
They are all also false rationalizations. It's your lizard brain giving you an excuse not to change. It wants to keep things the same.
Don't Buy-In
One skill I haven't talked much about is the ability to silence your inner critic. Well, not really silence, that's too strong a sentence. More like manage or learn to live with.
You'll never be able to silence your inner critic. There will always be this voice in your head telling you not to do things, or coming up with logical reasons why you can't or shouldn't do things.
That won't stop, but your reaction to that critic can be manipulated and harnessed for better outcomes.
Hear it out, and let it pass. Acknowledge the criticism, but know that you don't need to react or respond to it. In fact, if you haven't already, meditation has been my best practice for this skill.
I highly recommend it, because that critic is likely holding you back from getting started.
You have to get started and the only way you'll truly learn anything is through some form of trial and error. You have to figure out what works for you and that will take time and practice.
You also have to learn how to get back up on the horse as a skill.
Fleeting thoughts are always a challenge to push through. You will have setbacks, come across roadblocks and things will even feel impossible.
Change is hard. Change requires a time investment. Change is uncomfortable. The critic doesn't want you to change, it wants to keep the status quo.
As I write this, I'm in Mexico and for the first time ever I'm taking private Spanish lessons with my wife. Who is far more accomplished in this regard, having lived in Costa Rica for a few months and having taken Spanish in University?
I haven't felt this uncomfortable in a very long time. I haven't felt this dumb in a long time.
I suck. I sweat through the lessons. Seriously. My brain is slow to react and respond to what I've learned.
I'm constantly saying the wrong things, using the wrong verbs, or enunciating poorly. I use bad grammar and I can't for the life of me roll my r's correctly.
Is it bueno or bien? Did she just ask me my name or my age? How do I use the correct tense here?
I can't hide behind written Spanish on Duolingo or Rosetta Stone.
You know what though? It's good. It's forcing me to practice and improve. My teacher is here, I'm paying her, I have to make use of the time. Each time she comes, I'm a little less anxious and a little more confident.
I find either hearing the critic out and letting those excuses linger/exist but not reacting is an ideal way to keep going.
Or you can respond in kind with a positive spin on the critic. That works too.
A Positive Spin
Obviously I'm biased but this highlights the benefits of hiring a coach or finding a mentor.
The important thing is to try an exercise (or language) and then get feedback on its execution so that you can improve it's technical execution and thus 'safety' by extension.
If you're worried about executing a lift properly, how will you know if you're doing it wrong without some kind of feedback?
You won't and you'll likely stick to things you know you're already good at — i.e. you won't change.
Need Feedback?
If you don't have a coach or a mentor, then submitting video to an online community is the next best thing.
If your inner critic is telling you not to exercise because you might get hurt.
How can you respond?
- "Well doing something and dealing with an injury is better than doing nothing…"
- "Maybe I will have to deal with an injury, but this will just make me better at overcoming obstacles…"
If your inner critic is telling you not to exercise because it might end up being a waste of your time or it will be too much trial and error. How can you respond?
- "Learning something new is never a waste of time…"
- "Practice via some trial and error is really the only way to learn…"
- "I can learn from my mistakes just as well or better than I can learn from my successes…"
If your inner critic is telling you not to exercise because you might do it wrong or not optimally. How can you respond?
- "Not doing something optimally now, doesn't mean I won't be doing it optimally with practice in the future…"
- "Optimal training is something you have to practice, it doesn't just happen…"
You will simply have to overcome the critic to get started with exercise. And without further delay, let's get to those specifics…
Part 1 – Cardiovascular Exercise
AKA Energy System Development. At least that's what I prefer to call it.
In the common tongue, it's 'cardio.'
There will be a Part 2 on Resistance training. If cardio doesn't interest you, you can mosey on over to that post instead.
Table of Contents
- Don't Buy-In
- A Positive Spin
- Part 1 – Cardiovascular Exercise
- Scaling Cardiovascular Exercise
- Increased Intensity = Less Duration
- Start with Increased Duration
- Summary
If you're brand new to exercise, getting started with some form of cardiovascular activity is likely the easiest starting point. Please keep in mind that I don't mean best, just easiest.
It's less technically demanding that resistance training and much harder to mess up or get injured doing.
Depending on the method…
What type you choose is up to you really but the two most approachable methods for people just trying to establish a routine without much worry over injury are:
- Walking
- Biking (especially a stationary bike)
It's pretty hard for most people to screw up walking, you've been doing it your whole life. It's low impact, and the likelihood of injury is low but the ease at which you can establish a routine is high.
Low risk, high reward.
The High-Intensity Starting Point
The bike is also pretty hard to screw up. Most people know how to ride a bike. So long as you take a little time to learn how to adjust the bike to your body. That takes a little practice, but not much. Low barrier to entry.
Nearly every gym on earth has stationary bikes. A stationary bike for your home is also usually cheaper than a treadmill (fewer electronic components, no motors). They've even got decent folding ones these days.
For people training at home and dealing with bad weather, we've now eliminated those additional lizard brain excuses.
It's low impact like walking. But unlike walking, it will eventually permit you to achieve much higher intensities for your heart. The majority of high-intensity interval training research has all been done on stationary bikes.
Walking will never be more than a low to moderate form of cardiovascular exercise. Even hiking on steep terrain won't make the intensity anaerobic.
The only way to increase the walking intensity to a more vigorous level is to turn it into a run.
Frankly, the impact and joint stress of running can be tricky as a starting point for anyone who hasn't been active in more than a year.
In the context of cardiovascular exercise, higher *intensity = higher exertions. Anaerobic means without oxygen, aerobic means with. Aerobic is less intense.
*Note: This is in contrast to resistance training, where intensity = higher loads/weights.
Intensity is typically expressed via heart rates or oxygen exchange. Both of which are hard to measure without a heart rate monitor or other forms of specialized exertion.
The easiest way to track cardiovascular intensity without those tools is via the Rate of Perceived Exertion (RPE).
Read the first part of this article for more on that.
Basically use a scale of 1-10 based on how you feel. It's free.
Walking will almost always feel like a 4-5 out of 10 or less, but you can get up to a 10 on a bike.
Please Note:
Low impact doesn't automatically make something better. It just makes it more approachable as a starting point if you haven't been doing any impact related activity for a while.
Impact needs to be introduced more gradually as bone/tendon adapts slower than the cardiovascular system. Part 2 will detail resistance training which will also more adequately prepare the body for impact.
I do recommend eventually progressing to impact related activity,, if/when you're ready for it. But the person reading this article is probably just looking to get started safely.
Scaling Cardiovascular Exercise
The American College of Sports Medicine (ACSM) and the Canadian Society of Exercise Physiology (CSEP) recommend that adults work up to a minimum 150 minutes of moderate cardiovascular activity per week.
≤6 RPE is considered moderate activity, while ≥7RPE is usually classified as vigorous activity.
"Moderate" cardiovascular activity will be about a 4-7 RPE (out of 10).
Another easy way to monitor exertion levels is the 'talk test.'
If you are breathing harder but can still talk in complete sentences, you're in the moderate zone of exertion (~≤6/<7 RPE).
If you're out of breath and can only speak a few words at a time, you're likely at a vigorous level of exertion. (~≥7/>8 RPE).
When You're Ready For More…
A 7 RPE is associated with that transitionary area between aerobic (with oxygen) energy output and anaerobic (without oxygen) energy output.
It's a bit of a grey area. In more advanced cardiovascular training this would be considered close to "race pace" or "tempo training." It's the optimal exertion level for long-duration endurance activity performance.
What the ACSM/CSEP don't recommend well; is a plan of action for working up to their recommendations.
If you're currently doing nothing, 150 minutes a week seems like a gigantic mountain to climb. You have to break it down a bit and meet yourself where you're at.
That can be 10-minute bite-sized chunks if you want. What the kids these days are calling 'exercise snacks.'
A 10-minute walk in the morning, a 10-minute walk at your lunch break, a 10-minute walk when you get home from work is 30 minutes a day. It all adds up.
Do that Monday-Friday and you'll hit 150 minutes a week easily.
It doesn't matter if you can't do that this week, just get moving. 10 minutes this week is better than 0 minutes last week.
Getting moving is the important first step and thinking in ten-minute chunks is one of many excellent ways for you to get started.
Rather than starting at 150 minutes, simply figure out your ideal starting schedule and training frequency. Read this article for more on that.
Once you've done so, you have two ways to scale your exercise up, or a combination thereof:
- Increase the duration of exercise (i.e. the time you spend)
- Increase the intensity of the time you have already committed
Increased Intensity = Less Duration
It's better to start by determining your most appropriate schedule.
Then find more time as you get better at scheduling and managing your own time.
I still like 150 minutes a week as a general guideline but not everyone has an easy time prioritizing 150 minutes a week.
The way to go?
If you can't find more time or really struggle to get to that 150-minute recommendation. Increasing the intensity of your effort will halve your recommended time investment.
Instead of 150 minutes, vigorous activity (8-10 RPE) can get similar results with only about 75 minutes per week.
Vigorous activity gets more done with less time, hence the appeal of interval training and HIIT training as of late.
Of course, higher intensity exercise generally increases injury potential and plenty of people are afraid of that. That's why it's probably not the ideal starting point. Build a base first.
However, on a concentric-only tool like the bike, that risk remains pretty low. That's why I like it as a starting point. No impact and your body doesn't have to slow anything down quickly as it does with running.
Higher intensity exercise usually has an abrupt eccentric or slowing down period. Eccentric is the opposite of concentric.
For instance, every time you foot hits the ground while running, you must absorb that force eccentrically. This doesn't happen on a bike, your force down just swings the pedals back around.
If you can get to 75 minutes of moderate-intensity activity, then you can slowly ramp that intensity up. I'll tell you how, below.
Start with Increased Duration
Let's say your little scheduling exercise (figuring out your ideal frequency) yields that you can commit to five days a week of 10 minutes of walking/biking a day.
And you're confident that you can do that consistently 9 times out of 10. i.e. you have a high degree of confidence in that chosen schedule.
At first, that's 50 minutes of exercise. Substantially better than zero exercise.
However, it's still off from the minimum 75 minutes of vigorous exercise recommended above.
Step #1 – Find the time.
If you're not at 75 minutes with whatever routine you've chosen, try to add duration before intensity. Get to that minimum vigorous recommendation, first.
Once you're at 75 minutes weekly, with your routine, then think about increasing intensity.
Duration is easier and will be kinder to your body as someone new to exercise.
75 minutes is 3x a week of 25 minutes of walking or biking.
Or it's 4x a week of 20 minutes of walking or biking.
Or it's 5x a week of 15 minutes of walking or biking.
If you add 5 minutes once a week to each of your existing 10-minute exercise bursts, you'll be at 15 minutes 5x a week in only 5 weeks.
When you break it down like this, it should feel more approachable. Choose the most approachable breakdown for you.
Find your minimum commitment time, then add 5 minutes per week. Or if you're up to it, add 5 minutes each time you train. You'll get to that minimum recommendation pretty quickly.
Even if your initial commitment is a lower frequency. For instance, 2x a week for 20 minutes. You should still add time or frequency somehow. You could add a third 20-minute session, or slowly add 5 minutes to those two sessions.
Another reason to like walking/biking is that adding too much frequency or duration at once won't result in injury. You don't have to scale or ramp it up the way you do with something like running. So doing too much at once, isn't a concern.
Make it your goal to get to 75 minutes total per week first. I've yet to have a client who couldn't reach this.
Step #2 – Make a choice.
If you're already there or are confident you can start there with ease then you have a choice to make.
Should you, or perhaps more importantly could you, add more time?
Does more moderate activity sound more appealing at this moment in time? Or does harder higher intensity training sound more appealing?
This is the fork in your road.
2A – Moderate Intensity Training Is For You
If your leaning towards moderate intensities then you're looking at 75 minutes 2x a week on the weekends, perhaps a couple of hikes. My favourite kind of walking.
Maybe it's just one 75 minute hike on the weekends after you do your 75 minutes during the week?
It's 50 minutes 3x a week.
37.5 minutes (40 minutes if you want something cleaner) 4x a week.
That's 30 minutes 5x a week.
It's 25 minutes, 6x a week.
And well, I don't really recommend 7x a week, I like people to have some kind of day off each week where nothing is deliberately planned.
That's not to say you can't do it, rather one unplanned day a week goes a long way for your sanity. If something comes up (like a hike, or skiing or whatever you're into, go for it).
There are no 'hard' rules here, just the routines we create for ourselves based on our own schedules. If you can't train on Tuesdays because it's crazy, don't try. Just schedule your other days more effectively.
Let's be honest, it's likely your schedule will change periodically. Therefore improving your scheduling ability is a good skill to develop long-term. It will help you plan and mix up your exercise routine according to your life and vice versa.
You simply want to ramp up your time commitment from where ever it is currently, by adding training days (if you can) or by extending your existing training days, or both.
Example #1
You're currently training 3x a week for 25 minutes.
- Week 1 Increase = Try 30-minute sessions
- Week 2 Increase = Try 35-minute sessions
- Week 3 Increase = Try 40-minute sessions
- Week 4 Increase = Try 45-minute sessions
- Week 5 Increase = Try 50-minute sessions
Boom! You're at 150 minutes. If that's too fast, take 12 weeks to bump up one session at a time.
Example #2
You're still currently training 3x a week for 25 minutes.
- Week 1 Increase = Add a 25-minute session
- Week 3 Increase = Add another 25-minute session
- Week 5 Increase = Add another 25-minute session
- Week 7 Increase = Add a sixth 25-minute session
Now you're training 6x a week for 25 minutes. It took a little longer to get there because you only added a session every two weeks but arguable this will be a little harder for some people.
Example #3
A hybrid. Same current time commitment.
- Week 1 Increase = Go up to 30-minute sessions
- Week 3 Increase = Add an extra session
- Week 5 Increase = Go up to 35-minute sessions
- Week 7 Increase = Go up to 40-minute sessions
Or however, you fancy changing your schedule to suit your needs. It doesn't have to be this linear. Maybe you have more time on the weekends, so do some longer sessions on the weekends.
I have several clients who do their big workouts on the weekends and only a handful of shorter workouts during the week.
Maybe you get off work early once a week, so that could be a longer session.
Harness your problem-solving skills like it's a muscle.
2B – Higher Intensity Training Is For You
I've yet to have a client who couldn't find 75 minutes a week, but 150 minutes can be a little trickier for some people balancing kids, pets, work, volunteering, etc…
Or at least it certainly feels that way to them.
Scaling intensity is a bit trickier. There are more ways to do it and sessions can't be as long as moderate activity exercise either. You may have to consider a hybrid system between the two.
I see no strong need to do more than 90 minutes of exercise at any given time. Even with moderate-intensity work. The exception being elite athletics but that's likely not you.
On the other hand, I typically wouldn't recommend more than 30 minutes of vigorous activity in one go. At least not until you've achieved a certain level of cardiovascular fitness.
I know that's confusing. On the one hand, I'm telling you that you can do half the amount of vigorous-intensity work for the same benefit. On the other hand, I'm saying I wouldn't recommend more than a third of the duration.
Higher intensity training generally needs more recovery time. You can train at moderate intensities daily but high-intensity training will require more time off.
Anything anaerobic like that near the upper threshold (30 minutes max) will likely need ~36 hours of recovery time between efforts.
That basically means you may as well take a day off between doing it. The maximum number of times you could train it in a week is 4 in one week, and 3 in the next.
For this reason, I generally prefer and recommend that you shoot for 25-30 minutes of vigorous activity three times a week. That's it.
Maybe four times every other week, if you don't mind a wonky weekly schedule, or you're especially keen.
A Volume Exception
If you're going to do it at durations closer to 10-15 minutes then you might be able to get away with more frequency. 15 minutes x 5x a week = 75 minutes
<15 minutes per session is such low volume that you may be able to recover from it. At least at first.
However, 5x a week of 10-15 minutes is probably the maximum frequency I've ever seen work, and it's usually short-lived. i.e. it works for a month or two but burns people out (if they are truly training HIIT) eventually.
I still think you'd be better off alternating high intensity training days with moderate intensity training days.
In any case, I recommend that you add shorter vigorous training sessions within your existing sessions and finish with moderate work.
Over time you could also add vigorous sessions into the mix or a combination but it's more complicated. Whenever possible, it's best for beginners to avoid too much complication.
Example #1
You're currently training moderately 3x a week for 25 minutes on a bike.
What I like about the 10 minute McMaster protocol (detailed here) is that it has a built-in warm-up and cool-down, so it's a great protocol to start with.
- Week 1 Increase = Do the 10 min. McMaster protocol, one day out of three. Finish with 15 min. of moderate training, keep the other two training days moderate.
- Week 2 Increase = Do the 10 min. McMaster protocol two days out of three. Finish with 15 min. of moderate training, keep the third-day moderate.
- Week 3 Increase = Do the 10 min. McMaster protocol all three days. Finish with 15 min. of moderate training for all three days.
- Week 4 Increase = Add an interval or two to the McMaster protocol and finish with 11-13 min. of moderate work each training day
- Week 5 Increase = Add another interval or two to that McMaster protocol and finish with 7-11 min. of moderate work each day
- Week 6 Increase = Add yet another interval or two to that McMaster protocol and finish with 5-9 min. of moderate work each day
- Week 7 Increase = Add yet another interval or two to that McMaster protocol and finish with 3-7 min. of moderate work
- Week 8 Increase = Add yet another interval or two to that McMaster protocol and finish with 1-5 minutes of moderate work
- Week 9 Increase = At this point you could be doing ~12 rounds of 20 seconds on, 2 minutes off for a total of ~28 min. of interval work, with 5 min. of warm-up/cool-down.
That's 2 months of training right there and a safe/smart way to increase intensity.
Notice the lead-in phase of only one interval session in week 1, then 2 interval sessions in week 2. Before you finally do three interval sessions in week 3. Then add more high-intensity work.
You could also scale this even slower and only add 1-2 intervals per session after week 3, rather than per week.
The easiest thing to do for most interval protocols is deciding on the interval method you want to use, then add 1-3 intervals each week or each session.
Once you're consistently at 3×25 for a while, you'll have built up a tolerance. At that point, you can start playing with other interval methods at that frequency and duration.
Example #2
You're currently training only twice a week on Mon/Thur, but longer durations of 45 minutes each (90 min. moderate weekly total).
- Week 1 Increase = Do the 10 min. McMaster Protocol for one day out of two. Finish with 35 min. of moderate work. Do 45 minutes of moderate work the other day.
- Week 2 Increase = Do the McMaster Protocol two days out of two. Finish with 35 min. of moderate work for both days.
- Week 4 Increase = Add an interval or two to the McMaster protocol and finish with 28-33 min. of moderate work each training day
- Week 5 Increase = Keep adding 1-2 intervals to each session (or week) and rounding out the rest of your sessions with moderate work
- Week 6 Increase = Only stop adding interval sessions once you get to 12-13 work intervals (28-31 minutes of vigorous work)
You get the idea. It will likely take longer than six weeks. You may only be at 60 minutes of vigorous work at the end of your progression.
However, the extra 15 minutes of moderate work takes you to moderate level recommendations. 60 minutes of vigorous = 120 minutes of moderate. 120 + 30 minutes of moderate = 150 minutes of total "moderate" work.
You didn't commit any more time to your routine, but by slowly increasing the intensity just twice a week to ≤30 minutes. You're now hitting the recommended moderate recommendations!
Example #3
You're currently training 5x a week for 15 minutes each week, Mon-Fri (75 minutes total weekly work).
- Week 1 Increase = Do the 10 min. McMaster Protocol Monday. Finish with 5 extra min. of moderate work. Keep doing 15 minutes of moderate work the other four days.
- Week 2 Increase = Do the 10 min. McMaster Protocol Monday and Wednesday. Finish with 5 extra min. of moderate work both days. Keep doing 15 minutes of moderate work the other three days.
- Week 4 Increase = Do the 10 min. McMaster Protocol Monday, Wednesday and Friday. Finish with 5 extra min. of moderate work both days. Keep doing 15 minutes of moderate work for the other two days.
- Week 5 Increase = Keep Tuesday/Thursdays moderate for recovery purposes. Add 1-2 intervals to each interval session (or week) slowly until you can do 5-6 work intervals (~13-17 min. total time commitment)
You got me, the McMaster protocol doesn't smooth so well into 15 minutes. The basic scheduling holds true though. Here you've accumulated ~45 minutes of vigorous activity.
45 x 2 = 90 minutes of moderate activity. 90 min + (2 x 15 minutes) = 120 minutes of moderate activity.
Okay, so here you're not at that moderate recommendation. However, 120 minutes is still a 60% improvement over 75 minutes and you didn't spend any extra time exercising than you already had.
If you can make the Tuesday/Thursday sessions 30 minutes each, you hit 150 moderate minutes.
2C – A Mixed Approach
I'd recommend doing increasing either duration or intensity. Focusing on one or the other is the easier way to safely do more exercise over time.
However, it is possible to blend the two methods. As I hinted to in that last example. If you increased the intensity of three days, and slowly increased the duration of the other two. It becomes possible to hit the 150-minute recommendations fairly easily.
Yes, increased intensity can halve your time commitment. However, plenty of people will find three times a week of 25 minutes of true high-intensity intervals, a bit much.
One or two interval training sessions or blending shorter interval sessions with moderate work after may still be more approachable for some.
There is no reason you can't combine interval training with moderate training. In fact, I'd say you absolutely should if you can.
As detailed above, longer bouts (20-30 minutes) of high-intensity interval training need more recovery time. Limiting them to ~3x a week.
Now when or if you blend this with resistance training down the road. Three times a week of interval training will likely be overkill.
Depending on how much you resistance train and what your goals with training are. More than twice a week of true high-intensity work will become difficult as your HIIT or SIT (sprint interval training) performance improves.
Yes, this is all very confusing but it opens up doors to mix things together into a balanced routine.
Example #1
Let's say you are doing 3×25 minutes on Tues/Sat/Sun (75 minutes total) of moderate work.
- Week 1 Increase = Do the 10 min. McMaster Protocol Tuesday. Finish with 15 extra min. of moderate work. Add 5 minutes of moderate work to your weekend training days.
- Week 2 Increase = Add 1-2 intervals to the 10 min. McMaster Protocol Tuesday. Finish with 9-13 extra min. of moderate work. Add 5 more minutes of moderate work to your weekend training days.
- Week 4 Increase = Add another 1-2 intervals to the 10 min. McMaster Protocol Tuesday. Finish with 5-9 extra min. of moderate work. Add 5 more minutes of moderate work to your weekend training days.
- Week 5 Increase = Keep adding intervals to Tuesday until you reach 25 minutes of vigorous work (~11-12 work intervals). But also keep adding 5 minutes to your weekend training days until you reach 50 minutes on the days you probably have more time.
That one 25 minute interval session is approximately 50 minutes of moderate-intensity activity. While simultaneously increasing the duration of your less chaotic weekend days to 50 minutes each.
Without adding any days you've gone from 75 minutes to 150 minutes.
One Final Example
This time you're doing 2×15 minutes on Tues/Thur and one 30 minutes Saturday or Sunday (60 minutes total) of moderate work.
Your schedule on the weekends is a little up in the air so you don't feel confident that you can train both weekend days. Kids sports, amirite?
- Week 1 Increase = Do the 10 min. McMaster Protocol Tuesday. Finish with 5 extra min. of moderate work. Keep the other days moderate, but add 5 minutes to your weekend walk/hike.
- Week 2 Increase = Do the 10 min. McMaster Protocol Tuesday and Thursday. Finish with 5 extra min. of moderate work. Add another 5 minutes to your weekend walk/hike.
- Week 3 Increase = Add 1-2 intervals to the 10 min. McMaster Protocol to the one-weekday session or both. Finish with a couple of extra mins. of moderate work. Add 5 more minutes of moderate work to your weekend training days.
- Week 4 Increase = Add 1-2 intervals to each interval session (or week) slowly until you can do 5-6 work intervals (~13-17 min. total time commitment). But also keep adding 5 minutes to your weekend training days until you reach 90 minutes on that day you likely have the most time.
If you add 5 minutes each week to 30 minutes, you'll hit 90 minutes in 12 weeks. You'll hit the interval levels faster. You could do 10-minute bumps instead for a 6-week ramp-up, given the moderate intensity, that's doable.
By ramping up the intensity of your short 15-minute sessions you end up with 60 minutes of moderate training.
Once more we've easily hit 150 min., up from 60 min. A 150% improvement!
Well, that was certainly a lot to digest. I wanted to cover a variety of possible routines so I hope that sparked a little creativity in you.
Hopefully, it highlights that getting started with exercise has far more to do with logistics than it does with motivation.
As a result mindset skills are the most important:
- Scheduling
- Planning
- Managing Your Environment
- Managing Your Inner Critic
The exercise part is actually kind of simple. Add 5-10 minute chunks of moderate cardiovascular activity until you can't anymore.
Then add intensity to fill in the gaps. Starting with 10 minute chunks and adding 1-2 intervals per session (at first) or week to a maximum of 25-30 minutes 3x a week.
Step by step…
Step #1 – Choose your schedule.
As you can see above, that can literally be anything.
Step #2 – Ramp up duration in 5-10 min. chunks as best you can first.
Duration before intensity is generally the better way to start.
Step #3 – Once you max out moderate minutes (even if you don't hit 150 minutes), consider increasing intensity.
If you hit 150 minutes and want to stay there, awesome. Some intervals may help you mix things up in the future and train something other than the aerobic energy system.
If you struggle to hit 150 minutes, then higher intensities become a bit of a must to try and improve.
Step #4 – Keep tweaking your schedule and exercise as your schedule changes or as you develop better planning, scheduling, environment and inner critic management skills.
It's OK if you never hit 150 minutes of work. I'm not judging you. Do the best you can with what you have to work with.
This isn't a process that just ends and there will always be the opportunity to improve upon it. Or to reduce your commitments in times of need. During high-stress periods at work or at home for instance.
Stay tuned for the follow up on resistance training and maybe one on mobility training, we'll see.
If you didn't see your schedule with a plan of attack listed, join the Facebook Group and ask about it.
Also, don't forget to check out Part 2 – Resistance training.
Also published on Medium.


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Discussion in 'Windows 7' started by IND, Jul 25, 2009.
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Tuesday, January 30, 2007
Ahoy there! Couple of small updates, all astrofunk flavoured. Currently in the middle of cleaning up pages 6 and 7 , and working up the next few pages after that...but I wanted to re-work the cover design, and that got me into thinking about getting a pin-up done, one image that kinda showed off the main characters well....so got a couple of designs here that I'm gonna cleanup and probably colour, the one on the right will be first as I've already got that ready for colouring.....the photo was me trying to create a stencil for an astrofunk logo....it went pretty well, that's my second attempt, but could probably do with afew tweaks. More pages of the funk coming soon, adios!
3 comments:
- Matt said...
nice sketches brother, like them very much indeed. will need to phone you soon, oh untill then im sure youll like this cut out optimus prime: http://smpenterprisesllc.com/flash/
- 12:28 am
- R A B said...
that link doesn't give me access hot dang, says I'm not authorised. How dare u tease me with prime chunks of goodness!
- 1:03 pm
- Matt said...
oh, well i just checked it on my mac at college and its workin fine, try typing in into your browser rather than copy and paste, should do the trick.
- 4:15 pm
Subscribe to: Post Comments (Atom)


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Microsoft Innovative Educator Experts recognized at Microsoft Education Exchange 2017
Educators from around the world awarded for empowering students to achieve more
Last week in Toronto, hundreds of inspiring Microsoft Innovative Educator Experts (MIE Experts) from 83 countries came together to spark new ideas and celebrate outstanding teaching practices at the Microsoft Education Exchange (E2) event. Each of these MIE Experts is dedicated to empowering every student on the planet to achieve more. With over 6,000 MIE Experts worldwide, the attendees earned a place at E2 through local competitions in their home countries. For educators interested in becoming MIE Experts, self-nominations will be open April 15 – July 15, 2017. In addition to educators, system leaders from 8 countries attended the E2 Digital Transformation Symposium and had the opportunity to connect with educators and tour a local Microsoft Showcase School, to see innovative leading and learning in action.
We also had the privilege of celebrating Canada's 150th birthday with the Honorable Reza Moridi, MPP, Ontario's Minister of Research, Science and Technology, who welcomed us to Canada and spoke about the important role teachers play in the age of digital transformation.
We shared amazing experiences during this exhilarating week. Outstanding educators fueled new ideas for future lessons and technologies, and worked together to solve education challenges. Many of these educators have collaborated through the Educator Community for years and had the opportunity to meet for the first time at E2.
Even more exciting, they expanded their teaching prowess in professional development sessions and became lifelong friends. They also celebrated Microsoft Innovative Educators, the global educator visionaries who are using technology to pave the way for their peers for better learning and student outcomes, with 2017 Microsoft Education Exchange Awards.
Throughout the week, educators and thought leaders challenged participants to engage in digital transformation in their classrooms, support personalized learning and accessibility, and integrate STEM curriculum to prepare students for a changing workforce. Attendees were fortunate to hear from inspiring thought leaders in education, sharing their advice for supporting these innovative teaching practices in the classroom.
Our popular Keynote sessions featured speakers like Lisa Floyd, who shared her advice on bringing computational thinking into the classroom, Craig Kielburger from the WE Schools Program, who shared his inspiring message about helping students develop a lifelong passion for community service, and Meenoo Rami, author of Thrive: 5 Ways to (Re)Invigorate Your Teaching. We also heard from Daniel McDuff, who shared how educators can gain an understanding of their students' experiences via moment-to-moment tracking of cognitive and emotional states, and Mike Tholfsen, who shared the latest news on OneNote Class Notebooks and Learning Tools.
Educators around the world join E2 online – watch on demand
On day 2 of the event, we opened the doors of E2 and invited thousands of educators from around the world to watch the keynote session streamed live. The online audience included educators from India, Vietnam, Nigeria, Saudi Arabia, Ukraine, Korea, Netherlands, Australia, Mexico, and many more. I encourage all educators to be part of E2 and watch the digital event on demand (view on-demand) and see share in this incredible event with inspirational keynotes.
Throughout the week, I spoke with exhilarated educators who shared their experiences at E2 and their classroom projects, lighting up social media on Twitter and Facebook.
"E2 was the opportunity of my life! It gave me, as a teacher, the experience I need, by learning more about the new ways of teaching such as STEM, and new updates in OneNote and Windows 10 such as Paint 3D. I got the chance to meet and interact with teachers from around the world, which helps us exchange knowledge and know-how with our students. I'm eager to go back home and apply all that I learned and share it with my students, colleagues and other teachers across Egypt."
− Nelly Hamed, Arabic Teacher at Futures Language School Mokattam, Cairo, Egypt
"We give students tools so they can guide their own learning with technology. We do the same activities in more innovative ways, and when I give an activity to my students they are more engaged."
− María Florencia Conforti, English Teacher at Belgrano Day School, Buenos Aires, Argentina
"When our country was hit by the typhoon, our students had a passion to take part in the clean-up. There was a spirit of volunteerism, so they collaborated and used Microsoft tools to write a letter to our school principal and local government to organize a clean-up drive. Students took part in the activity and [even got] parents and the community involved."
− Lorelee Asignacion, Bata National High School – Bacolod City, Philippines
Microsoft celebrates STEM initiatives
As technology continues to transform the world and go beyond our imagination, we are committed to encourage students to pursue science, technology, engineering, and math (STEM) skills. Through our Make What's Next (#MakeWhatsNext) initiative, we encourage girls to consider STEM careers, effectively doubling our potential to solve big world problems.
To help educators integrate STEM projects into their classrooms, attendees got hands-on experience with Minecraft, and had an activity to build a robotic hand, which is one of the Hacking STEM monthly project-based lessons that complement current STEM curriculum. Educators also had a chance to use their creativity and micro:bits to experiment with the new MakeCode, a new learn-to-code platform for physical computing from Microsoft.
At E2, attendees were thrilled with the opportunity to earn these globally recognized certifications for their teaching portfolios, including exams to become a Microsoft Certified Educator (MCE) exam, Microsoft Office Specialist, and Microsoft Technology Associate. As speaker Lakesha Kirkland from Atlanta, Georgia reminded us, "Microsoft Office Specialist Certifications empower both students and teachers."
Learning Marketplace
My favorite part of the event, and often the most exciting for all our educators, is the learning marketplace. Educators featured their learning projects at The Learning Marketplace, which had a buzz of activity. Educators all had the chance to share their individual classroom projects with one another and gain a better understanding of how teachers around the world integrate technology into their classrooms. Projects ranged from using the power of collaborative tools in Office 365 to teach English, to using Minecraft as a learning platform to teach empathy.
These classroom activities often help us define and build new professional development courses, such as the three new courses announced at E2, now available on the Educator Community: Developing workforce-ready skills with Office Online, Building Global Citizens and The Science of Gaming.
Microsoft Innovative Educators Recognized with 2017 Microsoft Education Exchange Awards
To celebrate our week together, all educators and speakers joined in for a final Awards Closing Ceremony. The Global Educator winners were presented by Janet Kennedy, President of Microsoft Canada. Awards were also presented to Educator Group Challenge winners and Microsoft Education Fellows. See the 2017 Microsoft Education Exchange Award winners here.
Thank you to everyone who participated in E2, whether in person or via our online event. I always say that educators are my heroes, and the Education Exchange provides us with an opportunity to shine a light on the amazing work educators around the world are doing with technology and for their students. Thank you. I am humbled by our Microsoft Innovative Educator Expert community and excited by the future ahead for all of us in education as we to continue to inspire students around the world to achieve more.
– Anthony
Be sure to check out the this year's E2 on demand and learn how you can be part of the Microsoft Innovative Educator program.


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Archive for February, 2009
Download Details Software Name: BlackBerry Handheld Software v126.96.36.1993 (EastAsia) File Name: 9000jEastAsia_PBr4.6.0_rel373_PL220.127.116.11_A22.214.171.124_Orange_UK.exe Download Size: 97.247 MB Language: English Published Date: 02/17/2009
Software For BlackBerry® Bold (TM) 9000 smartphone
BlackBerry Handheld Software v18.104.22.1683 (Multilanguage)
Package Version: 126.96.36.1993
Consisting of:
- Applications: 188.8.131.52
- Software Platform: 126.96.36.199
- File name: 9000M_PBr4.6.0_rel373_PL220.127.116.11_A126.96.36.199_Orange_UK.exe
- File size: 95.83MB
Note: The Software Platform and Applications version numbers can be found under Options-About screen on the handheld.
- Download Software
Happy To Help
You can expect better GMail integration (cleaner IMAP functions), and the elimination of the duplicate message issue on sent items (finally), and added support for the @yourcarrier.blackberry.net email accounts, including a possible new lower priced tier of service. Ronen has dubbed it "BIS-Ultralight" in that you won't get the "full" email functions, but the user will be able to "send, receive email and forward, copy, BCC, and get read receipts", with no download or sending of attachments, meeting requests or HTML email formatting. Apparently, this is all part of RIM's marketing more to the consumer market of the BIS service, as well as creating loyalty for the product.
Now, if we can hear what BIS 2.6 will do for the rest of us…
Features and limitations:
- Users will get a @carrier.blackberry.net/com address where they can send, receive email and forward, copy, BCC, and get read receipts. Auto Signature is available too
- Customers will not be able to view or download or send attachments
- Can accept and send meeting requests
- They also will not get HTML email formatting
- You only get the one @carrier.blackberry.net address and cannot add other addresses
- The new account status cannot tie in with accounts like Windows Live, Yahoo Mail, Gmail and others
- BlackBerry Application Suite and BlackBerry Connect users cannot use this service
- Email size is limited to 32KB
- BlackBerry Messenger and PIN messaging works, but other instant messengers don't
Happy to Help


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Cheap car insurance
UbiCar offers fully comprehensive monthly cover based on how well or how far you drive. We use App based technology to personalise your premium to make insurance fairer!
UbiCar offers fully comprehensive monthly cover based on how well or how far you drive. We use App based technology to personalise your premium to make insurance fairer!
Many people feel they are paying too much for car insurance. The average person in Australia is paying too much for their comprehensive auto insurance. Unfortunately, not all policies are the same they can differ greatly on price regardless of the time with your insurer. A similar policy for the same driver with the same vehicle can vary by hundreds of dollars between different insurance providers.
This is because traditional insurers don't use technology to provide consumers with accurate tailored pricing based on what you need not just based on your age or where you live, it is not always easy for drivers to save money. At UbiCar, we take a different approach by using technology to disrupt the insurance market and reward drivers with cheap insurance. We use cutting-edge phone application to tailor our product to you. We don't make unreasonable assumptions based on characteristics, such as age, gender or driving experience.
Safe drivers
Most insurance companies overcharge safe drivers, simply because they don't have the capability to tailor your policy to your driving style. As a result, safer customers find themselves being charged more to offset the costs of riskier drivers.
UbiCar uses disruptive insurance technology to tailor our product your driver style. Safer drivers benefit from our underwriting process because we help to make sure they are rewarded with the cheapest possible car insurance premiums.
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Drivers under the age of 25 are charged higher premiums because with traditional insurers they statistically represent more of a risk. However, we have found many young drivers do in fact practice safe driving habits, so they don't deserve such high car insurance costs.
UbiCar takes a number of factors into account in our app, so young drivers aren't unfairly punished just because of their age.
Parents are also charged higher premiums, because they have young adults on their policy that are more likely to cause accidents. However, UbiCar recognises that many inexperienced and young drivers are responsible behind the wheel and may be less likely to get into accidents than older drivers.
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At UbiCar, we use telematics technology to evaluate the history of every driver. We monitor a variety of factors, such as how hard you brake, how fast you accelerate whether you use your phone while driving, how quickly you corner and the speed you tend to travel at compared to other road users. We use this data to accurately determine the likelihood of an incident, so premiums are set fairly to your driving style. This is so we can tailor your premium to you reward you with lower premiums.
Unlike other insurers, UbiCar makes sure safe drivers pay fair premiums. In fact, we strive to make sure our policies are fair for everybody.
Our telematics-based insurance coverage also lowers premiums directly by encouraging safer driving habits. Research has shown that young drivers with telematics apps are less likely to be involved in accidents, as they understand how to reduce their chance of having an incident. Accidents that do happen also tend to be less severe, so the overall cost of insuring these drivers is 30% lower than it would be for drivers. So we are able to pass on the savings to our customers and offer them cheaper car insurance, as a result.
*Savings are factual and based on comparison between the customer's current Comprehensive Car Insurance policy with UbiCar as of December 2018 and their policy with their previous insurer. Premiums and savings may differ depending on individual circumstance.
Connect with a policy from UbiCar and use telematics to tailor insurance to your driving style. This way, when you drive better, you'll enjoy lower premiums. It's as simple as that.


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'Sundance of the East' in Danbury?
The three-member ad hoc committee is expected to issue a positive report to the full Common Council, which could vote on the proposal in February. The ad hoc report is expected to endorse spending $75,000 to bring the festival to Danbury.
"We're very excited," said Wayne Shepperd, Danbury's economic development director, a former publisher of The News-Times.
The Connecticut Film Festival launched in 2005 as the Bethel Film Festival. Currently the festival is under way as weekend screenings in nine towns, building toward the main screenings to be held May 20-25.
Film Festival Executive Director Tom Carruthers is working on making the festival a "Sundance of the East," a reference to the Sundance Film Festival, which started small in Colorado and has quickly become the dominant film festival in the country.
He spoke to the ad hoc committee Thursday and has many supporters, including CityCenter Danbury Manager Andrea Gartner, State Rep. Jason Bartlett, Jim Whitney of the Northwest Connecticut Convention and Visitor's Bureau, Danbury Cultural Commission Chairman Ben DaSilva and Joseph DaSilva, owner of the closed Palace Theatre on Main Street.
The $75,000 fee will be used to market the film festival and cover some operating costs. An economic impact analysis report prepared by the Northwest Connecticut Convention and Visitors Bureau said the festival could bring some 6,000 visitors to Danbury along with $530,000 in direct spending.
Carruthers, who said he is shopping the festival to several other cities, said he would use venues throughout Danbury to screen movies and hold film-related workshops. He said the film festival molds nicely with plans to promote downtown Danbury.
"We would market Danbury 365 days a year," he said.
Common Council member Michael J. Calandrino served on the ad hoc committee and said the festival will bring thousands of people downtown, which will benefit restaurants and businesses. "Anything we do in terms of entertainment is a risk, but hopefully it is a calculated risk."
The film festival has the support of Mayor Mark Boughton, but he still said the $75,000 fee is "a bit expensive."
"I still have some snow removal needs this year. I've got some overtime fees in the police department we have to manage. We have to be careful," Boughton said. "I think there are some real strong positives to this. I'm a movie buff. I'm still concerned with the price tag."
Shepperd said the festival brings with it many "intangibles."
"It markets Danbury. That's a difficult thing to put a dollar amount on. And it promotes Danbury within the film community," Shepperd said.
Raising a town's profile within the film community has become increasingly popular in Connecticut. A tax break for film productions passed in 2006 has caused production companies to spend some $400 million in the state since then.


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Back to the Future at Olivers
It wasn't quite time travel, but it did have all the hallmarks of it! The Olthof family from Invercargill enquired about having a reshoot of their family photo, replicating the original family photo from 20 years ago at Olivers in Clyde. They even had the identical pose and we tried to find the exact same spot. The boys were digging around the gardens and found the old garden seat that was used in the original shot. Classic!
A couple of wee changes since that original shot. A new baby sister arrived in the family, who is now 13 years old and the section at Olivers has changed a little. The fashions and hair lengths have also changed! Finding a tree with the same type of foliage and lean was a bit of a mission - a bit like finding "Where's Wally?". I had a fun time creating other images of the new additions to the extended family group. A great day had by all and lots of laughs and reminising.


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09:00 - 17:00
Shanghai, China
Reed Pharma is the organizer of China Medical Equipment Fair that is taking place in Shanghai 14-17 May. They are organizing a new concept this year called National Promotion Day.
The concept is that each country will host a half day workshop to promote their medical technologies and products, and the organizer would like to invite some key and interesting speakers from Norway to present our new art-of-state technologies and also the policies for supporting healthcare innovation and development.
The Norwegian Consulate General in Shanghai and Innovation Norway assume they will cover the cost for such a half day, together with being a host of a networking reception, and organize some relevant site visits.
The dates are not perfect for Norwegians, but hopefully the National Promotion Day could happen 15 May, and Norwegian participants could return to Norway 16 May in time for the 17th.
The big question is if this study/networking/presentation tour would be of interest to our members? We have to get back to Shanghai/China with names of the companies interested before February 15.
Please get in touch with Trine Radmann before 14 February if interested.
Happy Chinese Pig Year!


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With VoIP a fiercely combatted section of the market, Skype seems lagging behind, having not offered VoIP 3G or a multitasking, iOS 4 compatible version yet. Their competition, on the other hand, is doing just fine. TruPhone just updated their VoIP app, which now runs in the background, can call over a 3G network, and comes bundled with an IM client.
So what's the official word on what's new with this release?
- 3G Calling: The application now allows consumers to place and receive calls over 3G networks. This means that consumers have the option to make calls as part of their data package even when out of Wi-Fi range, using their mobile carrier's 3G network.
- Background calling: Thanks to Apple iOS 4's multi-tasking feature, Truphone now allows voice calls and data applications to run simultaneously. For customers, this ensures they won't miss incoming calls when running a data application and can place a call while surfing the Internet or checking email.
- Truphone Instant Messenger: The new updated applications include Truphone Instant Messenger. For the first time, customers will be able to chat via IM with other Truphone users as well as contacts on several of the most popular social networking sites, including Facebook, Skype, AIM, GoogleTalk, MSN and Yahoo! – all in one place, without having to open up multiple IM applications.
Hmmm, whatcha got Skype ??


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Another of our fruity numbers! Two of our favourites united in a yogurt pot and the result is wonderfully zingy – we hope you agree.
Where to buy
Organic whole milk yogurt, organic sugar (4.9%), organic raspberries (4%), organic passion fruit juice (1%), organic maize starch, natural flavourings, organic concentrated lemon juice.
TYPICAL VALUES PER 100g Energy 399kJ/95kcal Fat 3.8g of which saturates 2.4g Carbohydrate 11.0g of which sugars 9.7g Protein 4.2g Salt* 0.12g Calcium 164mg† *Salt content is entirely due to naturally occurring sodium †20% of the Nutrient Reference Value (800mg/day)
What do people think?
– Victoria Chant
Second favourite – couldn't get it this week – sad! Gorgeous flavours which work really well together.
Healthy foodie, Nature lover
You know you'll get Yeokens for that, right?
For every pot you buy you get Yeokens, a digital currency you can redeem for freebies, discounts, events or donate them to charity.
And it's not just Yogurt...
Keep up with everything happening in the valley...
...including upcoming events, recipes, competitions and more. Just pop your email address in below:


text: Titanium SDK Save PDF Selected topic Selected topic and subtopics All content Titanium SDK 7.4.1.RC Release Note Titanium SDK 7.4.1.RC - 12 October 2018 About this release Titanium SDK 7.4.1.RC is a patch release of the SDK, addressing high-priority issues from previous releases. As of this GA release, the previous Titanium SDK patch release is no longer supported. Note: major and minor releases continue to be supported according to their nominal lifetime. See Axway Appcelerator Deprecation Policy and Nominal Lifetimes documents for details. Community credits Carlos Henrique Zinato - TIMOB-26391 Joe Falcone - TIMOB-26404 Tom Giessel - TIMOB-26413 Greg Balmer - TIMOB-26399 Richard Lustemberg - TIMOB-26444 Alejandro Capel - TIMOB-26433 Christy Thomas - TIMOB-26425 Fixed issues TIMOB-26391 - iOS: App randomly freezes on iOS 12 beta when using built-in JSCore TIMOB-26404 - iOS: Cannot build hyperloop-examples app with Xcode 10 and 7.4.0 SDK TIMOB-26413 - iPhone XS Max showing launch-screen images for both iPhone XS Max and iPhone XR TIMOB-26425 - iOS: Crash in unregisterTimer with 'pointer being freed was not allocated' TIMOB-26433 - same error with sdk 7.4.0 GA --> TIMOB-26109 Xcode 10: Cannot build modules with the new (default) build system TIMOB-26444 - Calling Titanium.App.iOS.UserNotificationCenter.getDeliveredNotifications causes 'NSInvalidArgumentException Improvements TIMOB-26399 - iOS: Several issues with push-notifications since 7.3.x Fixed notification categories on iOS 11+ Known issues TIMOB-26391 This release addresses compatibility issues with iOS 12 that could lead to an app crash or freeze under heavy load. We created a special debug build which is linked in this JIRA ticket. If you experience this issue, build and run your app using the debug build and post your logs in this JIRA ticket. API changes There were no API changes in this release. Related Links


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"Philanthropy is commendable, but it must not cause the philanthropist to overlook the circumstances of economic injustice which make philanthropy necessary."
‐Martin Luther King, Jr.
"If you have come here to help me, you are wasting your time. But if you have come because your liberation is bound up with mine, then let us work together."
‐Lilla Watson, Aboriginal activist
Join us for our next Funders' Roundtable when we'll hear from leaders of the Hill‐Snowdon Foundation. Concerned about the growing gap between rich and poor, they embarked on a thoughtful listening and learning process to explore how they could be more strategic in their giving. They ended up completely overhauling their grantmaking process, becoming laser‐focused on empowering low-income people to advocate for the change they wanted for their communities.
We hope you can come hear their inspiring story and join in our discussion as we ask:
- What is needed to make sure all of our neighbors can fully engage in the civic, political, economic and cultural lives of our community?
- And, how should we – philanthropy, government, businesses, and nonprofits – work differently to make sure our low‐income neighbors have a say in solutions that aim to help them escape poverty?
To get the ball rolling, we'll call on our local grassroots leaders to share their own reflections on what's happening now and the work still to come.
Elizabeth Snowdon Bonner – Board President, Hill-Snowdon Foundation
Dr. Nat Chioke Williams – Executive Director, Hill-Snowdon Foundation
Jayne Park – Executive Director, IMPACT Silver Spring
Diego Uriburu – Executive Director, Identity, Inc.
Byron Johns – Parent Council President, NAACP
Larry Stafford – Executive Director, Progressive Maryland
Space is limited. To reserve your spot for the Funders' Roundtable, please contact Kevin Donnelly at firstname.lastname@example.com or 301-495-3036 x 162.
About the Funders' Roundtable of Montgomery County
These quarterly free lunch events provide representatives of local companies and foundations with an opportunity to get acquainted, learn more about Montgomery County funding priorities, and share best practices. The events are open to grantmakers only, and each time we have anywhere from 15 to 30 attendees. There is a different topic for each luncheon – education, health care, etc. – selected in advance by the group.
Lunch is provided courtesy of our 2017 sponsors: The Community Foundation, Chevy Chase Trust, Jim and Carol Trawick Foundation, and the Washington Regional Association of Grantmakers.
If your fund, foundation or company makes grants in Montgomery County, you'll want to join our informal lunch group!


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Every person you know has strong influence over 250 people. Add up the number of people who would attend your wedding or your funeral and multiply that number by 250. If just a fraction of this number are potential customers (or donors, employers, or hiring managers, etc) then that amounts to a steady stream of "perpetual referrals"!
Can't We Just Resolve This? Using Mediation to Settle Disputes
This presentation explains what mediation is, how mediation is done, and the advantages of using mediation. It can be done in a half-hour as a lecture or can be done in an hour with role- playing, with David as the mediator and two of the attendees playing the roles of the parties to the dispute.
Keeping Your Kids Safe Online
This presentation covers what parents need to know to help protect their children and reduce the risks by talking to your kids about how they communicate online and off and encouraging them to engage in conduct they can be proud of.
To Get Your Foot in the Door, Use a Wedge
When building new client relationships, "getting your foot in the door" consistently presents the greatest challenge for business-to-business (B2B) sales professionals. To this end, we have identified FIVE primary "door jams:" No connection or previous relationship. Not knowing the identity of the decision maker. The contact's own distractions. The gatekeeper. The economy, everyone in a "hold" mode. How do you
How to Talk to Someone Who Has Hearing Loss
Tips and strategies to use when communicating with those who don't hear well in business and social situations.
LinkedIn: Maximizing LinkedIn Branding Channels
I've been told it is a marketing cliche that you need seven touches in order to get your message across. Basically, the more touches or contact you can have with a prospective customer in as many ways as possible, the more likely you are to build strong relationships and build your brand.
LinkedIn: Maximizing LinkedIn's Potential for Your Business
What is the best way to utilize LinkedIn to help your business? Why do I need LinkedIn when I already use Facebook?
LinkedIn: Profile Review (Why You Need a Complete Profile)
What does it mean to be an "All-Star" on LinkedIn? What does it take to have a complete profile on LinkedIn? Why is it a competitive advantage to have a complete profile on LinkedIn?
LinkedIn: Ask the Expert
You have a LinkedIn account – NOW WHAT? How do you leverage LinkedIn for maximum results? If these are questions you have asked yourself, then come to a workshop where you can learn some excellent tips and techniques from a well-known LinkedIn expert.
Experiencing Columbus, the Fun Part of Economic Development
Discussing how local residents, groups, businesses are all a part of the economic mission of Columbus as ambassadors to build our region's national brand image.


text:
Select Regional Settings
Main Features
Excellent Light: Super-bright, low temperature, low power consumption.
Rich Color: Not only RGB(Red,Green,Blue), but also other solid colors.
Easy Installation: This led strips can be cut between every 3 leds, and it is cuttable also linkable. self-adhesive back can be fit many dry flat surface. Save effort and maintenance costs on changing.
Convenient and lower cost: 12V 32.8Ft led strip light make your space colorful and fantastic. Perfect for party, wedding, festival, holiday, etc
Tips: the strip is Waterproof(IP65), This product is the strip light only and Controller ,not power supply.
LED Beads Quantity:300
Light Color:RGB
Features Christmas Wedding Decoration, Self-adhesive, Linkable, Cuttable
Quantity:1 set
Wattage (W) :35
Voltage (V):DC12
Initial Lumens (lm) : 2400-3000
LED Type :SMD 5050
Batteries Included: Yes (CR2025 3V 1PC)
Waterproof Level: IP65
What's in the box :1 x 5050 Strips Light,1 x 44Keys Remote Controller
Get GB Points! Be the FIRST to Write a Review!


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Bustronome - Gourmet Way to Discover Paris! Tickets and Prices
Rediscover some of the City of Light's most beautiful locations while enjoying fine French cuisine.
This singular journey combines a visual experience with a treat for your taste buds; you can indulge your love of culture while savouring great food. Aboard a double-decker bus converted into a restaurant, you will enjoy a friendly welcome and a wide variety of dishes in a fashionable setting.
The contemporary menu changes with the seasons featuring aspects of world cuisine, but still decidedly French. The gourmet chef demonstrates technique and local products while aesthetics and tradition blend together harmoniously to create the perfect meal.
Whether you are lunching, snacking or dining, each and every itinerary is a voyage of discovery in French cuisines!


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Friday, December 15, 2006
Something I'm really bad at
I'm having a really hard time going to sleep early. Even if I get into bed early, I can't fall asleep. I wish that sleeping pills worked better for me, but they don't, so that's not an option. I just tried to take a nap and failed, so I'm going to crawl out of bed and watch "Born Into Brothels" and then decide after that what I'll do. I feel awful b/c I missed Cristal's performance at Galapagos last night, and will have to miss Barbara's party tomorrow in Park Slope b/c I'm sick. I got into another show at a craft museum in Massachusetts, but am kind of worried b/c I applied w/my thesis and said I'd send some of it, but it'll be a drag. It's a traveling show so after it shows next year, it will be on the road until 2010. It's tempting to call and see if they'll take the WHOLE thing so I can get it out of Tam's basement and out of my hair for a few years. Though how I'd get it from Chicago to Mass is not something I can think about right now.
Is it awful that all I want to do now is get my work done, work in the bindery, and hang out w/Gili? I feel badly that I'm still neglecting all my friends, but I certainly did not plan on a root canal and being sick. Okay, movie time.
10 comments:
- Gili Warsett said...
i feel great about you neglecting all your other friends. more fun for me. would you nap already???
p.s. is that strawberry shortcake? jealous!
- aimee said...
the pillowcases?? no, they're just princesses. my mom was upset b/c she was only able to find the pillowcases and not the rest of the set. i was going to try to find the sheets for her xmas present, but i think it's a lost cause.
in my sick hunger, i would really like to EAT strawberry shortcake now (the cake, not the children's toy entity).
- aimee said...
wait, if i'm hungry, then i'm not really that sick, am i???
i cried at the part where the kids had to get HIV tests.
- Gili Warsett said...
those strawberry shortcake dolls smelled so good. i must have licked at least one of them...
- polarchip said...
You look so cozy!!
I worry about you when I read about the frentic schedule you keep! I'm glad you're taking the time to rest/chill/heal. Although it seems like you'd rather keep running runningrunningrunrunrun.
Isn't Born in to Brothels beautiful? I saw the woman who made the film speak about it a little- she's so amazing. Enlightened, I'd say.
How come you have trouble falling asleep? With your schedule, I would collapse exhausted.
- aimee said...
i worry about me and my crazy schedule, too. but i can't stop. it would only work if i split into several people, b/c that's how much work i do.
i'm totally psyched, though, to have three straight days at home. i can't get over home cooking. i loooove it so so so so so much. we just had roasted beans in the pods and it reminded me of the beans on the farm.
i think running is just more of an addiction than anything, and i'm scared to stop running b/c then things will just pile up or whatever.
i know. i soooo loved the boy who painted and drew. i looooved when they went to the beach. it made me wonder what it would be like to grow up w/a group of friends that you lived w/and did everything with. i feel like that doesn't happen much anymore.
i'm too stressed and high-strung and wound too tight to fall asleep. it's the terrible curse of "when you're SO tired you can't sleep". whoever came up w/that curse was an evil, heartless sorcerer. i tried to nap at least 2x today and failed!
- Paulettasaurus said...
You *are* an overacheiver!
You look beautiful snuggled in your bed. You're a pretty sick person--I'm jealous.
Get better soon.
- aimee said...
um, there's a reason *I* do my own "photo editing" and picked the really blurry photo to post. heehee. if this was a really mucous-y sickness, i'd look like hell and wouldn't even think of documenting it.
- polarchip said...
I was thinking about Born into Brothels this morning- you know what part I loved the most? When the kid that got picked to go to the conference was doing a group crit with a bunch of other young artists, and he was looking at a picture of destruction or something. He told his fellow artist something about how you have to embrace the horror and the beauty of the world, because you have to be true to real life.
I was like Sh*! Coming from a kid that young! I wish I could watch that movie again.
- aimee said...
i know!!! i was like, how is this child so brilliant in crit? so unafraid to speak his mind and to articulate so clearly? why are we so bad at crits (adult artists, i mean)? i know the answer to that, but it's pretty clear that it doesn't have to be that way.
watch it again!


text: College Basketball - Home DI men's basketball The ultimate North Carolina dream player, built by Roy Williams Longest active road winning streaks 7 records (we think) will never be broken Top News Conference tournament champions that (almost) no one saw coming 9 NFL players who also excelled on the basketball court Kentucky coach John Calipari names his top players in 10 categories The 11 teams with the longest active home winning streaks The 50 states, ranked by the total number of men's basketball championships Listen: Alabama State's Mo Williams, Ohio State's Seth Towns and Gonzaga's Corey Kispert Full Game Replays Michigan State, Magic Johnson beat Indiana State and Larry Bird for the 1979 title Kansas survives Curry, Davidson in 2008 Elite Eight Watch again: UMBC's historic 16-over-1 upset vs. Virginia in 2018 Watch More Classics March Madness history Here's the ultimate guide to March Madness Watch the greatest NCAA tournament buzzer beaters Here are the highest scoring NCAA tournament games 5 of the greatest near-upsets in March Madness history We rewatched the highest scoring game in tournament history. Here's what we learned. Here are the top March Madness moments of the decade (2010-2019) Official tournament spectator information Latest updates, information Official NCAA statement Division I Men's Basketball Championship April 3 & 5, 2021 Lucas Oil Stadium | Indianapolis, IN Tickets Championship Info Follow NCAA March Madness Subscribe To Email Updates Enter your information to receive emails about offers, promotions from NCAA.com and our partners Email Address Sign Me Up


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The Salon was buzzing with alliteration as we prepared for Sunday's theme: "Divas, Dorks, and Duets." For more alliteration, our Co-Hosts were Joshua Desjardins & Joshua Warr whose same name was hilariously highlighted by Mark calling up "Our Host, Josh!" This led to a bit of a scuffle, ending in a revised version of Wicked's "What Is This Feeling?"
'The Joshuas' have been called 'wickedly funny' with 'two of the most beautiful voices in cabaret'. Their critically acclaimed show "Joshing Around", directed by Miles Phillips, will return to The Duplex later this year. More information about the show can be found at www.JoshingAroundNYC.com In the meantime, you can catch Joshua Warr in PRIDE RIVER CROSSING, an LGBT take on Edgar Lee Masters' Spoon River Anthology, at the All Out Arts / Fresh Fruit Festival, July 17 – 24, 2012 at The Wild Project, 195 East 3rd St, NYC. For more information: www.freshfruitfestival.com.
To kick off the open mic portion of the evening, longtime Saloner, Adam Shapiro and your blogette, Erin Cronican, sang what Adam called the quintessential Diva & Dork Duet, "Suddenly Seymour" from Little Shop of Horrors by Alan Menken and Howard Ashman. As a shameless plug: I will be away from The Salon, but only 10 blocks north, as I stars in not one but TWO short plays with The Seeing Place Theater - The Lover (Pinter) and Danny and the Deep Blue Sea (Shanley) playing July 27 - August 12! Both plays run on the same evening with a shirt break between! Tickets to the whole evening are only $20 (or see one show for $12.) Since it's a play, there is no food/drink minimum - which means ALL proceeds go to the theater (which Erin co-runs!) It would be amazing to see you there. Tickets here.
Bobbie Horowitz was next, singing the adorable (and appropriately titled), "Dork Song," an original tune about the perils of dating someone who is commitment-phobic. Charlie Lindburgh came to the stage for what Mark Janas called a "dorky duet." Mark and Charlie sat at the piano and after some fighting over who got the "better" seat played a four-handed version of Bernstein's "Glitter and Be Gay" from Carmen. Susan Hodgson song a tender and lamenting, "Losing My Mind" from Sondheim's Follies. She has a show coming up September 8 at 3pm at Don't Tell Mama - music direction by Barry Levitt and direction by Peter Napolitano. Tickets are only $5!
Sunny Leigh was next, with "Mon Coeur S'ouvre a Ta Voix," an aria from the French opera Samson and Delilah in the scene where she cuts off his fabled locks! Elisa Pupko sang the wistful, contemporary musical theater tune, "Or Do I Go" by Stuart McMeans. Coming up July 29- August 7, Elisa can be seen in a free reading series produced by The Seeing Place Theater over at ATA's Sargent Theater on 54th St (between 8th and 9th.)
Kathy Ann Skylar came to the piano and sang the original ballad, "They Make It Look Easy." Kathy will be appearing at the Indian Road Cafe on July 19 - be sure to check it out! Salon newbie AC Haley brought up her bass guitar and serenaded us with the flower duet, "Lakme."David Ballard, our trusty server, brought us "I Believe" from The Book of Mormon.
For the blogette's slot, Erin Cronican invited up Richie Eisenberg and they sang his original country duet, Sorry. Be sure to keep your ears open for Richie cabaret, Smile On My Face, which is coming back this fall with singers, Erin Cronican, Rob Langeder, Stacie Perlman and Adam Shapiro, with Barry Levitt musical direction and overall direction by Peter Napolitano. Fulfilling the diva theme of the evening (and fantastically!) your Etceterette for the evening, Shana Farr, brought us "Vilia" from the operetta, The Merry Widow. Not only can Shana sing, did you know that she designs incredibly beautiful jewelry? Check out her work here.
This week's Salon Spotlight was a real treat. Reverend Yolanda (aka Roger Mapes) was in the house in full regalia, singing a couple of tunes from her upcoming show at The Duplex, "Rev. Yolanda's Old Time Gospel Hour", opening August 5. On August 5th special guest on her show will be Salon board member, Raissa Katona Bennett. You should check it out - Yolanda is such colorful fun!
For this week's Classical Corner, Mark Janas started with the definition of "duet" -two different voices working together in a song. Mark talked about obvious duets - different instruments that might be matched to a piano, like the violin or viola. But duets can also be on the same instrument. Bach and Handel both tended to write duets for a single piano players. Some times duets can be in canon, some are immediately following one another, or they can even be two motifs playing at the same time.
Mark talked about the genesis of the "round" and why it was called that. During the renaissance, musicians would sit "in the round" and pass the music around the circle slowly. As the music reached each musician they would begin to play and a cacophony of music would commence, and thus the name "round" stuck.
Mark invited up Matthew Martin Ward to play Beethoven's Seventh Symphony 3rd Movement Scherzo, reading out of a special sheet music book where one person's music is on the left page and the other person's much was on the right. It was wonderful!
Second Act
Joshua Warr started the 3-song Co-Host set with a medley of "River Deep Mountain High," "Come Rain or Come Shine" and "Ain't No Mountain High Enough." This epic arrangement was created by none other than our very own Mark Janas! Joshua Desjardins jumped to the stage and started the rousing duet, "Anything You Can Do," from Annie Get Your Gun, punctuating the song with their own fun lyrics. They closed their energetic and charming set with Gypsy's "Together Wherever We Go." As a reminder, they have a show at the Duplex every month starting in September. Find more information here.
Next to the stage was Salon producer Tanya Moberly, who invited up yours truly (again??) to sing "I Don't Know His Name" from the musical, She Loves Me. Tanya is excited to announce that she has a new show hitting Don't Tell Mama in September: "Tanya Lorraine Moberly sings Barbra Jones Streisand" - a complete performance of Barbra's album of the same name. I can't wait to see it!
Miles Phillips sang a warm and inviting medley of "Over The Rainbow" and "I'm Always Chasing Rainbows" and then Mark Janas asked Miles to join him on "I Can See It" from The Fantasticks, a show that brought them together back in '93 when Mark was MD and Miles was playing Matt. Speaking of shows, Miles and Joshua Warr are in a show the aforementioned Pride River Crossing - though, I'm not sure this town can handle the power of these talented men in the same cast!
Matthew Martin Ward came to the piano sang his hilarious tune, "Don't Leave Me Oprah!" Tym Moss talked about his favorite diva, and then reminisced about the first time a gorgeous man showed him special attention, with the Streisand torch song, "He Touched Me." I was excited to hear that he has a radio show called "Artists Exposed" - check it out here. Kevin McMullan sang the witty "Why Can't A Man Sing The Blues" - I don't think you have much of a case here, Kevin -- because I think you just did!!!
Singer-Songwriter Freddy Freeman brought up his guitar and gifted us with his original tune "Echo." Someone suggested that he sounded like the recording artist, Marc Cohn - I think Freddy might even be better! Feddy tells us that he's performing at the Out in the Woods Festival on August 11. This is Freddie's first time at The Salon, and he was absolutely wonderful. We sure hope that you'll come back again, Freddie.
Salon board member, Bill Zeffiro, brought in his contemplative, "I've Still Got New York." Bill's family was in the house to support him, including his mom and two sisters - what a friendly group! In a rare turn, he then stepped away form the piano and let Mark fill in, while Bill took to the stage with his mother's favorite song, the Noel Coward song, "Mina."
To close the evening, Joshua Desjardins sang the heart-wrenching and tender ballad, "What You'd Call A Dream" from the musical Diamonds. How lucky were we to see this amazing duo of Josh's at The Salon- we were so thrilled to have them with us.
Next week, The Salon's optional theme is "Rebel With A Cause" - sing any song about a cause that inspires you to give of your time, energy or money! Or, rebel and sing about anything you want! Our Guest Pianist/Host will be Tracy Stark. Our Co-Hosts will be Miranda Music! CEO Kitty Skrobela will be joining us with Miranda Music Recording Artists: MAC, Bistro & Nightlife Award Winner Karen Oberlin, Multiple MAC, Bistro & Cabaret Hotline Award Winner Marcus Simeone (www.marcussimeone.com), MAC & Emmy Award Nominee Kathleen France, Metro Star Winner Marissa Mulder & MAC Award Nominee Tanya Holt.
The Salon turns 7 YEARS OLD in August, so we're having a birthday party. Please set aside Sunday, August 19, at 7pm to celebrate.
-Erin Cronican
Blogette for The Salon
URL's I missed? Names misspelled? Please email me.


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"What are you looking for?" I asked.
"My keys," said the crow. "They were RIGHT HERE, or at least around here somewhere. I'm SURE of it."
"Oh," I said.
"I will not give up until I find them because I know I am not mistaken," said the crow. "I LEFT THEM RIGHT HERE SOMEWHERE AND DON'T TELL ME TO STOP BECAUSE I KNOW THEY ARE HERE AND IF I LOOK FOR LONG ENOUGH I WILL FIND THEM."
"Oh," I said, again. I didn't know what else to say. The crow sounded almost dangerously obsessive.
"Found them!" said the crow triumphantly.
"That doesn't look like keys to me," I said.
"They're stuck to this leaf," explained the crow.
He took his find over to a nearby rock and put it down.
He gargled.
"Watch very carefully," he said. "I'm going to wash the leaf off, and you will be a witness to the magical moment when my keys appear from underneath."
He picked up the clump carefully.
Then he dipped it in the river.
The leaf was washed away.
"Eh? This isn't my keys!" he said.
"Quite tasty, though," he added.
He went off to resume his hunt for the keys.
"All right, that wasn't them after all," he said. "BUT I KNOW THEY ARE AROUND HERE SOMEWHERE!"
He didn't seem to mind getting into quite deep water.
"I MIGHT have dropped them out here," he said. "I flew over here earlier today."
After a while another crow came along to help.
A gull came and asked them what they were looking for.
"Keys," said the first crow, shortly.
"Oh," said the gull. "I don't suppose you want this, then."
"Well, actually – " said the crow, but it was too late. The gull swallowed.
Another gull came came to see what was going on.
"Aren't you going to help?" asked the crows.
"No," said the gulls. "We'd rather watch."
It looked like it was going to be one of those stories that never end, so I went to work.


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Agglom is a social network that provides users services & tools to organize and save their sets of links easily and quickly with a simple and powerful user friendly interface. For every set of links Agglom automatically generates a Web Slideshow, a Multimedia Page, RSS feeds and other useful browsing / sharing tools and services. The user can decide whether to keep the set public or private and to share it with different levels of privacy.
Last updated 4 Apr 2011


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The Pemberton Music Festival returned to British Columbia this summer bringing back a diverse and talented lineup of artists to provide a full weekend of entertainment. One week later, we relive the best and worst of Pemberton 2014 following up Friday and Saturday's reviews with our thoughts on the final full day of concerts.
Annie Clark Goes Out Of Her Mind For The Outsiders
Pemberton's final day of concerts came with a couple lineup changes, the most beneficial being St. Vincent's shift into a less-competitive evening set. With respect to Randy Newman and comedian Jay Pharoah the 90 minutes St. Vincent ended up with on Sunday left Annie Clark all to herself in front of the rain-soaked crowd.
Clark came onstage dressed in black from heels to shoulders, plucking a dark guitar that only gave more shine to a giant gold bow and a silver braid wrapped around her head like a crown. Clark cut through a couple songs from her self-titled release St. Vincent to open the set before taking the time to offer a special salutation to those who may not feel like at home in the soggy crowd.
"A very special welcome to the freaks and the others"
Clark's personal message wasn't the only thing that made it clear she deserved to be onstage – her presence and guitar play were out of this world, breathing life into her songs with ferocious finger picking and flamboyant moves. Often the two elements would collide, sending Clark on a possessed guitar solo while surfing a security guard before writhing onstage back into form. While the rain seemed to keep the crowd from moving as much as they had earlier in the weekend, Clark clearly didn't mind making up for it as she moved across the stage, occasionally working a pad of pedals while shredding away on her death-black instrument. Very few St. Vincent singles scream "guitar chops" but after 90 minutes of watching Annie Clark perform the Pemberton festival crowd knew otherwise. Clark is quietly becoming one of the sharpest players around.
To get an idea of what you missed, check out St. Vincent's performance one week earlier at the Pitchfork Music Festival:
Frank Ocean Needs No Backing Band
Where Annie Clark uses her guitar skills to enhance her band's existing sound, Frank Ocean is capable of propelling a band all by himself. The soulful crooner was the second beneficiary of Sunday's schedule changes, earning himself the final performance of the weekend after Outkast's double-barreled blast of nostalgia.
Standing alone onstage behind just a microphone-stand Frank Ocean serenaded the crowd with a soothing set, placing a bow on a wonderful weekend of music. Ocean worked through 'Pyradmids', 'Super Rich Kids' and other tracks from his fantastic 2012 full-length channel ORANGE before going back in time to close with a song from Nostalgia, Ultra. After a moving rendition of 'Acura Integurl' Ocean disappeared into the night one last time, leaving fans to wander back to their tents and bask in the glory of the weekend that was. Pemberton closed not with a bang, but with a crooner, and we were in very capable hands.


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by Leslie
I admit it – I am an NPR junkie – or, more honestly, an unabashed fan of Public Radio – and television. So, when during a recent presidential debate, one of the candidates said that he would abolish funding for public media, including "Big Bird," I recoiled, almost in horror.
From the moment I awaken, my life is enriched by public radio. Where else can you hear unbiased news, interviews with book authors, the latest updates in science and politics? Where else can you be educated, so very painlessly, five nights a week about classical music and its composers? Or be transported weekly to "Lake Wobegon" and its fairy tale environs?
We don't have cable and I doubt that we ever will. But we thoroughly enjoy the mysteries and masterpieces on "Masterpiece Theater". We're transported to England's countryside by "Doc Martin," and immersed in the slums of London's East End in the 1950s by "The Midwives". We are inspired by programs on religion and ethics, and fascinated by those on nature and science. And yes, presidential candidate, our children and our children's children have been amused and instructed by Big Bird on "Sesame Street," by the kindly Fred Rogers on "Mr. Rogers," and by all the members of "The Electric Company." If we want our children to live in a kinder, gentler society, if we wish to make better informed choices in our democracy, and if we wish to provide education and entertainment for those of all ages, of all abilities and disabilities, of all political persuasions, of all economic strata, we'd better keep on supporting the public broadcasting system.
November, 2012


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