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Your Guide To Physical Activity and Your Heart
NIH Publication No. 06-5714
On the Move
Chances are, you already know that physical activity is good for you. "Sure," you may say. "When I get out and move around, I know it helps me to feel and look better." But you may not realize just how important regular physical activity is to your health.
According to the U.S. Surgeon General's Report on Physical Activity and Health, inactive people are nearly twice as likely to develop heart disease as those who are more active. This is true even if you have no other conditions or habits that increase your risk for heart disease. Lack of physical activity also leads to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.
The good news is that physical activity can protect your heart in a number of important ways. Moreover, to get benefits, you don't have to run a marathon. Regular activitysomething as simple as a brisk, 30-minute walk each daycan help you to reduce your risk of heart disease.
This booklet will help you to understand the impact of physical activity on your heart, as well as the power of regular activity to help keep you healthy overall. It will also offer plenty of ideas on starting a physical activity program that will be both healthful and enjoyable. Just as important, you'll get tips for keeping up with the activity or activities you choose, since staying active over time is important to long-term health. So use this booklet often for information, ideas, and to keep you motivated. When to start getting fit? There's no time like today.
Alan and Lila Letow
"Exercise and taking good care of ourselves are important parts of our life plan. Lila and I exercise regularly and look to not only cardiovascular and strength building exercises, but also to improving our muscle flexibility and range of motion. Hopefully, this should keep us fit for the years ahead."
Physical Activity and Your Health
If you currently get regular physical activity, congratulations! But if you're not yet getting all the activity you need, you have lots of company. According to the Centers for Disease Control and Prevention (CDC), 60 percent of Americans are not meeting the recommended levels of physical activity. Fully 16 percent of Americans are not active at all. Overall, women tend to be less active than men, and older people are less likely to get regular physical activity than younger individuals.
What does it mean to get "regular physical activity?" To reduce the risk of heart disease, adults need only do about 30 minutes of moderate activity on most, and preferably all, days of the week. This level of activity can also lower your chances of having a stroke, colon cancer, high blood pressure, diabetes, and other medical problems.
If you're also trying to manage your weight and prevent gradual, unhealthy weight gain, try to get 60 minutes of moderate- to vigorous-intensity activity on most days of the week. At the same time, watch your calories. Take in only enough calories to maintain your weight. Those who are trying to keep weight off should aim a bit higher: Try to get 6090 minutes of moderate-intensity activity daily, without taking in extra calories. Later in the book, you'll find out more about the types of activities that you can easily fit into your routine, as well as ways to break up your activity time into manageable segments.
If you're not as active as you might be, take a moment to consider why. Maybe you're just in the habit of traveling by car or bus, even when you're not going far. In your free time, perhaps it's tempting to sit down in front of the TV or computer rather than do something more vigorous. It's easy to get busy or tired and decide that it's just simpler to put off that brisk walk or bike ride. But when you think about the serious problems that physical inactivity can create for your healthand the enormous rewards of getting regular activityyou may want to reconsider. Let's start with the ways that physical activity affects your heart.
Physical Activity: The Heart Connection
It's worth repeating: Physical inactivity greatly increases your risk of developing heart disease. Heart disease occurs when the arteries that supply blood to the heart muscle become hardened and narrowed, due to a buildup of plaque on the arteries' inner walls. Plaque is the accumulation of fat, cholesterol, and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.
Heart disease can lead to a heart attack. A heart attack happens when a cholesterol-rich plaque bursts and releases its contents into the bloodstream. This causes a blood clot to form over the plaque, totally blocking blood flow through the artery and preventing vital oxygen and nutrients from getting to the heart. A heart attack can cause permanent damage to the heart muscle.
Some people aren't too concerned about heart disease because they think it can be cured with surgery. This is a myth. Heart disease is a lifelong condition. It's true that certain procedures can help blood and oxygen flow more easily to the heart. But the arteries remain damaged, which means you are still more likely to have a heart attack. What's more, the condition of your blood vessels will steadily worsen unless you make changes in your daily habits and control other factors that increase risk.
Heart disease is a serious diseaseand too often, a fatal one. It is the number one killer of Americans, with 500,000 people in the United States dying of heart disease each year. Many others with heart problems become permanently disabled. That's why it's so vital to take action to prevent this disease. Getting regular physical activity should be part of everyone's heart disease prevention program.
Heart Disease Risk Factors
Risk factors are conditions or habits that make a person more likely to develop a disease. They can also increase the chances that an existing disease will get worse. Certain risk factors for heart disease, such as getting older or having a family history of early heart disease, can't be changed. But physical inactivity is a major risk factor for heart disease that you have control over. You can make a decision to get regular physical activity, and this booklet can help you create a workable, enjoyable program that will help you protect your heart.
Other major risk factors for heart disease that you can change are smoking, high blood pressure, high blood cholesterol, overweight, and diabetes. (See the box "You Have Control.") Every risk factor counts. Research shows that each individual risk factor greatly increases the chances of developing heart disease and having a heart attack. A damaged heart can damage your life, by interfering with enjoyable activities and even keeping you from doing simple things, such as taking a walk or climbing steps.
But it's important to know that you have a lot of power to protect your heart health. (See the box "Eight Tips for Heart Health.") Getting regular physical activity is an especially important part of your healthy heart program, because physical activity both directly reduces your heart disease risk and reduces your chances of developing other risk factors for heart disease. For example, regular physical activity may reduce LDL (bad) cholesterol, increase HDL (good) cholesterol, and lower high blood pressure. It can also protect your heart by helping to prevent and control diabetes. Finally, physical activity can help you to lose excess weight or stay at your desirable weight, which will also help to lower your risk of heart disease.
You Have Control
Physical inactivity is one of several major risk factors for heart disease that you can do something about. The others are:
Smoking. People who smoke are up to six times more likely to suffer a heart attack than nonsmokers, and the risk increases with the number of cigarettes smoked each day. Quitting will greatly reduce your risk. Check with local community groups for free or low-cost programs designed to help people stop smoking.
High Blood Pressure. Also known as hypertension, high blood pressure increases your risk of heart disease, stroke, kidney disease, and congestive heart failure. Your health care provider can check your blood pressure by means of a simple test using an inflatable arm cuff. Blood pressure often can be entirely controlled by getting regular physical activity, losing excess weight, cutting down on alcohol, and changing eating habits, such as using less salt and other forms of sodium. For some people, medication is also needed.
High Blood Cholesterol. High blood cholesterol can lead to the buildup of plaque in your arteries, which raises the risk of a heart attack. Starting at age 20, everyone should have their cholesterol levels checked by means of a blood test called a "lipoprotein profile." You can lower high blood cholesterol by getting regular physical activity, eating less saturated fat and trans fat, and managing your weight. In some cases, medication is also needed.
Overweight. If you are overweight or obese, you are more likely to develop heart disease even if you have no other risk factors. Ask your doctor to help you determine whether you need to lose weight for your health. The good news: Losing just 510 percent of your current weight will help to lower your risk of heart disease and many other medical disorders.
Diabetes greatly increases your risk for heart disease, stroke, and other serious diseases. Ask your doctor whether you should be tested for it. Many people at high risk for diabetes can prevent or delay the disease by reducing calories as part of a healthy eating plan, and by becoming more physically active. If you already have diabetes, work closely with your doctor to manage it.
Eight Tips for Heart Health
Physical Activity: The Calorie Connection
One way that regular physical activity protects against heart disease is by burning extra calories, which helps you to lose excess weight or stay at your desirable weight. To understand how physical activity affects calories, it is helpful to consider the concept of "energy balance." Energy balance is the amount of calories you take in relative to the amount of calories you burn. Per week, you need to burn off about 3,500 more calories than you take in to lose 1 pound. If you need to lose weight for your health, regular physical activity can help you through one of two approaches.
First, you can choose to eat your usual amount of calories, but be more active. For example, a 200-pound person who keeps on eating the same amount of calories, but begins to walk briskly each day for 1½ miles, will lose about 14 pounds in 1 year. Staying active will also help to keep the weight off.
Second, you can eat fewer calories and be more active. This is the best way to lose weight, since you're more likely to be successful by combining a healthful, lower-calorie diet with physical activity. For example, a 200-pound person who consumes 250 fewer calories per day, and begins to walk briskly each day for 1½ miles, will lose about 40 pounds in 1 year.
Most of the energy you burn each dayabout three quarters of itgoes to activities that your body automatically engages in for survival, such as breathing, sleeping, and digesting food. The part of your energy output that you control is daily physical activity. Any activity you take part in beyond your body's automatic activities will burn extra calories. Even seated activities, such as using the computer or watching TV, will burn caloriesbut only a very small number. That's why it's important to make time each day for moderate-to-vigorous physical activity.
The Benefits Keep Coming
It is hard to imagine a single practice with more health benefits than regular physical activity. In addition to protecting your heart in numerous ways, staying active:
Regular physical activity can also boost the way you feel. It may:
Go for the Burn!
Some physical activities burn more calories than others. Below are the average number of calories a 154-pound person will burn, per hour, for a variety of activities. (A lighter person will burn fewer calories; a heavier person will burn more.) As you can see, vigorous-intensity activities burn more calories than moderate-intensity activities.
Source: Adapted from the 2005 Dietary Guidelines Advisory Committee Report
Lily Kramer
"I think exercise is extremely important. Whenever I feel stressed out, I go to the gym and work out. I come out of there feeling much better."
Great Moves
Given the numerous benefits of regular physical activity, you may be ready to get in motion! But first, it's important to know how activities differ from one another and how each form of movement uniquely contributes to your health. Three types of activity are important for a complete physical activity program: aerobic activity, resistance training, and flexibility exercises. Let's take a brief look at each one.
Types of Physical Activity
Aerobic activity is any physical activity that uses large muscle groups and causes your body to use more oxygen than it would while resting. This booklet focuses mainly on aerobic activity because it is the type of movement that most benefits the heart. Examples of aerobic activity are brisk walking, jogging, and bicycling.
Resistance trainingalso called strength trainingcan firm, strengthen, and tone your muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are pushups, lunges, and bicep curls using dumbbells.
Flexibility exercises stretch and lengthen your muscles. These activities help to improve joint flexibility and keep muscles limber, thereby preventing injury. An example of a stretching move is sitting cross-legged on the floor and gently pushing down on the tops of your legs to stretch the inner thigh muscles.
Working Together for Health
While aerobic activities benefit the heart most, all three types of movement are vital components of a physical activity program. They also work together in important ways. For example, resistance exercises can help you achieve the muscle strength, balance, and coordination to do your aerobic activities more successfully. Meanwhile, flexibility training will help you to move your muscles and joints more easily and prevent injury as you engage in aerobic activities. Many activities that promote flexibility and strength are also relaxing and fun. (See the box "Three Moves for Health.") Below is a sample schedule for a well-rounded activity program.
A Complete Activity Program
A Sample Weekly Schedule
Three Moves for Health
While not usually aerobic, the activities below offer numerous health benefits and are enjoyable ways to get and stay in shape. All are offered at many YMCAs, community or recreation centers, and gyms.
Intensity Levels
Generally, the more vigorously you engage in an activity, and the more time you spend doing it, the more health benefits you will receive. The vigorous activities listed in the left column of the box, "Choosing Your Moves," are especially helpful for conditioning your heart and lungs, and these activities also burn more calories than those that are less vigorous. However, moderate-intensity activities can also be excellent fitness choices. When done briskly for 30 minutes or longer on most days of the week, the moderate-intensity activities listed in the column on the right side of the box can help to condition your heart and lungs and reduce your risk of heart disease.
Choosing Your Moves
Ricardo Eley
"My doctor noticed my blood pressure was a little high. At that time, I was not thinking about exercising every day like I do now. Since then, I've lost weight, and my body is in good shape now. I really watch what I eat, and I work out 5 to 7 days a week."
Getting in Motion
Ready to get moving? If so, getting health benefits from regular activity may be easier than you think. As discussed at the start of this book, about 30 minutes of moderate-intensity physical activity on mostand preferably alldays of the week will help you to reduce the risk of heart disease. If you can gradually work up to more time being active, you'll get even more benefits.
Brisk walking is a simple, enjoyable way to help keep your heart healthy. One study showed that regular, brisk walking reduced the risk of heart attack by the same amount as more vigorous exercise, such as jogging. Keep in mind, too, that you can break up any activity into shorter periods of at least 10 minutes each. For example, if you want to total 30 minutes of activity per day, you could spend 10 minutes walking on your lunch break, another 10 minutes raking leaves in the backyard, and another 10 minutes lifting weights. See "A Sample Walking Program" and "A Sample Jogging Program."
Exploding the Myths
Even when you know physical activity is good for you, it's easy to keep dragging your feetliterally. We all have reasons to stay inactive, but sometimes those reasons are based more on myth than reality. Here are some of the most common myths about physical activity and ways to replace them with a more realistic, can-do spirit.
Myth 1: "Physical activity takes too much time."
Physical activity does take some time, but there are ways to make it manageable. If you don't have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. If you're aiming for 60 minutes dailya good goal if you're trying to avoid weight gainperhaps you can carve out some "fitness time" early in the day, before your schedule gets too busy. Another idea is to combine physical activity with a task that's already part of your daily routine, such as walking the dog or doing yard chores.
Myth 2: "Getting in shape makes you tired."
Once you begin regular physical activity, you're likely to have even more energy than before. As you progress, daily tasks will seem easier. Regular, moderate-to-brisk physical activity can also help you to reduce fatigue and manage stress.
Myth 3: "The older you are, the less physical activity you need."
Most people become less physically active as they age, but keeping fit is important throughout life. Regular physical activity increases older people's ability to perform routine daily tasks and to stay independent longer. No matter what your age, you can find a physical activity program that is tailored to your particular fitness level and needs.
Myth 4: "Taking medication interferes with physical activity."
In most cases, this is not true. In fact, becoming more active may lessen your need for certain medicines, such as high blood pressure drugs. However, before beginning a physical activity program, be sure to inform your doctor about both prescription and over-the-counter medications you are taking, so that your health can be properly monitored.
Myth 5: "You have to be athletic to exercise."
Most physical activities don't require any special athletic skills. In fact, many people who have bad memories of difficult school sports have discovered a whole world of enjoyable, healthful activities that involve no special talent or training. A perfect example is brisk walkinga superb, heart healthy activity. Others include bicycling, gardening, or yard work, as long as they're done at a brisk pace. Just do more of the activities you already like and already know how to do. It's that simple.
Taking Precautions
Some people should get medical advice before starting, or significantly increasing, physical activity. Check with your doctor first if you:
After a Heart Attack
Following a heart attack, some people are afraid to be physically active. But it's important to know that regular, moderate physical activity can help reduce your risk of having another heart attack and actually improve your chances of survival. Being active can also help you to more easily perform everyday tasks and to do so without chest pain or shortness of breath.
If you've had a heart attack, it's important to consult your doctor to be sure you're following a safe and effective physical activity program. Your doctor's guidance can help prevent heart pain and/or further damage from too much exertion. Ask about getting involved in cardiac rehabilitation, which is a total program for heart health that includes exercise training, education, and counseling to help you return to an active life.
Choosing the Right Activity
The key to a successful fitness program is choosing an activity or activities that will work well for you. Here are some questions to ask yourself to help you find a good "movement match."
1. How physically fit are you?
If you've been inactive for a while, you may want to start with walking, biking, or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become gradually more fit without straining your body. If you're not sure how physically fit you are, you may want to visit a qualified exercise professional at a local health club or recreation center to receive a fitness assessment. A brief series of physical tests can estimate your current aerobic capacity, strength, and flexibility, as well as measuring your height, weight, and blood pressure. This information can give you a good picture of the shape you're in and allow you to choose activities and goals that are right for you.
2. What kinds of benefits do you want from physical activity?
Aerobic activity benefits the heart and lungs most. Resistance exercises can provide some aerobic conditioning, while also strengthening and toning muscles. Stretching exercises help to keep muscles limber, thereby preventing injury during your physical activity. (See "Types of Physical Activity" for more on each form of activity.) The most healthful physical activity program includes all three types of movement.
3. Do you prefer to be active on your own, or with others?
Do you lean toward individual activities, such as swimming or weight lifting; two-person activities, such as dancing; or group sports, such as softball or doubles tennis? If you like to be active with others, consider whether you can find a partner or group easily and quickly. If not, choose another activity until you can find a partner. If you prefer do-it-yourself activities, it may be simpler to get startedbut a bit more challenging to maintain your momentum. Choosing an activity you truly enjoy will help you to stay with your activity program.
4. Do you prefer to be active outdoors or in your home?
Both have advantages. Outdoor activities offer variety in scenery and weather. Indoor activities offer shelter from bad weather and the convenience of not having to step beyond your front door. Some activities, such as bench stepping or running in place, can be done indoors or outdoors. If your activity can be seriously affected by weather, consider choosing a second, alternate activity that you can do at home or in a gym.
5. Are you looking for an inexpensive way to get in shape?
Many activities are free or nearly so, requiring no equipment or special clothing. For example, brisk walking requires only a comfortable pair of rubber-soled shoes. Many communities offer free or very affordable physical activity options. Check with your local park and recreation department, which may offer a number of low-cost physical activity classes that are enjoyable for the entire family.
6. Would you like to join a gym or work with a fitness professional?
Some people find that regularly going to a health club, and/or working with a fitness trainer, helps them to stay more motivated. Before you purchase a gym membership or sessions with a professional, be sure to shop around and ask questions.
7. What is the best time of day for you to be active?
Do you feel more like being active in the morning, afternoon, or evening? If you can, schedule your workouts for times when you feel reasonably energetic. Remember that physical activity sessions can be spread out over the day and needn't take more than 10 minutes at a time.
Bill Kirwan
"I realize I'm not as young as I used to be. I began working out doing both weights and cardio work. Over time, the more I exercised, the more I built up and increased the weights, the more I began to see the benefits. It's a stress reliever. I'm the father of two young boys and they are very active in sports, and now I have the ability to do more of that with them."
Smart Moves
Once you find a physical activity that's a good match for you, you're ready for action! But be sure to pace yourself. Each session to condition your heart and lungs should include the following:
Warmup (5 minutes). Start your physical activity session at a slow-to-medium pace to give your body a chance to warm up and get ready for more vigorous movement. Gradually increase your pace by the end of the warm-up period. For especially strenuous activities, such as jumping rope or jogging, warm up for up to 10 minutes.
Be active. Slowly increase your physical activity time until you reach your goal of 30 to 60 minutes daily. To condition your heart and lungs, you should engage in your activity in your "target heart rate zone." (See "Tracking Your Target Heart Rate.") But don't focus on big goals in the beginning. If you haven't been active in a while, you might start with just 510 minutes of activity per dayor whatever amount of time you're comfortable with. Build up gradually. Enjoy yourself.
Cool down (5 minutes). After being active, slow down gradually. For example, if you've been swimming, begin to do your stroke more slowly, or switch to a more leisurely type of stroke. You can also cool down by changing to a less vigorous activity, such as moving from jogging to walking. This process allows your body to relax gradually. Stopping abruptly can cause dizziness.
Stretch. It's best to do stretching exercises after your activity period, to increase muscle and joint flexibility. Below are several stretches you can use after your cool-down period. Each of these moves helps to stretch different parts of your body. Do each stretch slowly and steadily, without bouncing.
Tracking Your Target Heart Rate
As you become more physically active, how will you know whether you're improving your heart and lung fitness? The best way is to track your target heart rate during your activity. Your target heart rate is a percentage of your maximum heart rate, which is the fastest your heart can beat, based on your age. Unless you're in excellent physical condition, any physical activity that boosts your heart rate above 75 percent of your maximum rate is likely to be too strenuous. By the same token, any activity that increases your heart rate to less than 50 percent of your maximum rate gives your heart and lungs too little conditioning.
Finding Your Target Heart Rate Zone
Getting Into the Zone
The most healthful activity level uses 5075 percent of your maximum heart rate. This range, called your target heart rate zone, is shown in the table above. During the first few months of your activity program, aim to reach 50 percent of your maximum rate. As you get into better shape, you can slowly build up to 75 percent.
Keep in mind that "getting into the zone" doesn't mean pushing yourself to the limit. For example, while walking briskly or jogging, you should be able to keep up a conversation without trouble. If you can't, move a bit more slowly. Overall, a gentle, gradual approach will help you to maximize your gains and minimize your risks. (See "A Sample Walking Program" and "A Sample Jogging Program.")
What's Your Number?
To find your target heart rate zone, look for the age closest to yours in the table. For example, if you're 40, your target zone is 90135 beats per minute. If you're 53, the closest age on the chart is 55, so your target zone is 83123 beats per minute. Be aware that the figures in the table are averages, so use them as general guidelines.
A Note About Medications
A few high blood pressure medicines lower the maximum heart rate and thus the target zone rate. If you're taking high blood pressure medications, contact your doctor to report your target heart rate zone and to find out whether your activity program needs to be adjusted.
Taking Your Pulse
To find out whether you're within your target heart rate zone, take your
pulse immediately after finishing your activity. Here's how:
A Sample Walking Program
During each week of the program, try to walk briskly at least 5 days per week. Always start with a 5-minute, slower-paced walk to warm up, and end with a 5-minute, slower-paced walk to cool down. (Warm-up and cool-down sessions totaling 10 minutes are included in the "total time" column.) As you walk, check your pulse periodically to see whether you're moving within your target heart rate zone.
As you become more fit, try to walk within the upper range of your target zone. Gradually increase your brisk walking time from 30 to 60 minutes, most days of the week. Enjoy the outdoors!
A Sample Jogging Program
During each week of the program, try to jog at least 5 days per week. For your warm up, walk for 5 minutes. For your cool down, walk for 3 minutes and then stretch for 2 minutes more. (Warm-up and cool-down sessions totaling 10 minutes are included in the "total time" column.) As you jog, check your pulse periodically to see whether you're moving within your target heart rate zone. If you're over 40 and haven't been active in a while, begin with the walking program. After you complete the walking program, start with Week 3 of the jogging program.
As you become more fit, try to jog within the upper range of your target zone. Gradually, increase your jogging time from 20 to 30 minutes (or up to 60 minutes, if you wish). Keep track of your goalsand keep on enjoying yourself.
Jose Henriquez
"I was overweight. I was told by my doctor that if I kept it up I was going to develop high blood pressure and high blood cholesterol. Once I realized no one was going to take care of me except me, I started eating better and exercising. I go to a gym every day from Monday through Friday. I take a spinning class, I do weight lifting, and I use the machines. I feel younger when I go to the gym, like I can do anything. When I don't go to the gym I can tell the differencemy stamina is gone."
Playing It Safe
By and large, physical activity is a very safe way to help protect your heart. But like anything else you do, getting fit requires taking a few common-sense precautions. Following are some important safety tips:
Avoid Injury
Eat Right
Check the Weather Report
On hot, humid days:
On cold days:
On rainy, icy, or snowy days:
Taking Too Much Heat
When you're active outdoors in hot, humid weather, be alert for signs of heat exhaustion and heat stroke. Although many of their symptoms are similar, heat stroke is the more serious condition. Heat stroke occurs when the body temperature increases too much, causing stress on the body that may harm tissues. The rise in temperature occurs when the heat produced during exercise exceeds the heat that leaves the body. The following are the main symptoms of each type of heat problem:
Both heat exhaustion and heat stroke can be avoided by drinking enough water to replace fluids lost during physical activity. Drink water regularly throughout your activity, but don't "over water" yourself. Drink no more than 3 cups of water per hour.
Seek Company
Know the Signs of a Heart Problem
While physical activity can strengthen your heart, some types of activity may worsen existing heart problems. Warning signals include sudden dizziness, cold sweat, paleness, fainting, extreme breathlessness, or pain or pressure in your upper body. These symptoms may occur during, or just after, an activity. Ignoring these signals and continuing your activity may lead to serious heart problems. Instead, call your doctor right away.
Get Back in the Swing
If you have to miss a few sessions of physical activity because of illness or injury, don't be discouraged. Once you recover, you can get right back on the "activity track." But do wait until you recover. If you come down with a minor illness, such as a cold, wait until you feel normal before you resume your activity. If you suffer a minor injury, wait until the pain disappears before continuing. When you do resume your fitness sessions, start at one-half to two-thirds of your previous level, depending on the number of days you've missed and how you feel while moving.
If your activity program has been interrupted by a major illness or injury, consult your doctor about the best timeand pacefor resuming your fitness program. Whatever your reasons for missing sessions, don't worry about the skipped days or weeks. Just get back into your routine and focus on the progress you'll be making toward your fitness goals.
Jeanette Guyton-Krishnan and Ian
"We exercise regularly, not as much as we should, but we do try. We have a treadmill and weights at home. My son is active in tennis, baseball, and soccer."
Staying Active
Becoming physically active is the first step in a heart healthy fitness plan. Now comes the more challenging partstaying active. After a while, it may be tempting to put off that regular walk or bike ride, especially when you get busy or the weather doesn't cooperate. Yet, to keep your heart healthy, and to keep your body strong and fit overall, staying physically active over time is very important. Here are some tips for making physical activity an enjoyable, habitual part of your life.
Motivation Makers
Creating Opportunities
It's easier to stay physically active over time if you take advantage of
everyday opportunities to move around. For example:
You may be pleasantly surprised at how many miles you log in a day or week, just by taking advantage of everyday opportunities. To keep track, consider using a pedometer. (See the box below, "Measuring Your Mileage.")
Family Fitness
When it comes to getting in shape, what's good for you is good for your whole family. Children and teenagers should be physically active for at least 60 minutes per day. A great way to pry kids off the couchand help you to stay fit as wellis to do enjoyable activities together. Some ideas:
Measuring Your Mileage
Using a pedometer is an excellent way to motivate yourself to stay physically active. A pedometer is a small counting device that measures the number of steps you walk. Just clip the device to your waistband and watch your steps add up. You can set goals for the number of steps you take every day and challenge yourself to take more steps each week.
One mile equals roughly 2,000 steps, or 15 minutes of physical activity. Physical activities that don't involve steps, such as weight lifting or swimming, will not register on your pedometer. But they still count, of course, toward your daily physical activity goal.
Moving Toward Health
Becoming physically active may start as a reminder note on your calendar and then becomewhen you least expect ita habit and a pleasure. As you strengthen your heart, you may find that getting fit also gives you more energy, stamina, and ability to cope with the ups and downs of daily life. The fact is, getting regular physical activity is one of the single best choices you can make for yourself and your health.
So make the choice today. Go for a walk, a swim, or a bike ride around your neighborhood. Dance, rake leaves, or play tag with a child. Do what you enjoy, and do it regularly. You're on the move.
To Learn More
The National Heart, Lung, and Blood Institute (NHLBI) provides information on the prevention and treatment of heart disease and offers publications on heart health and heart disease.
NHLBI Health Information Center
P.O. Box 30105
NHLBI Heart Health Information Line
Also, check out these NHLBI Web sites and Web pages:
NHLBI Web site: www.nhlbi.nih.gov
Aim for a Healthy Weight: http://healthyweight.nhlbi.nih.gov
The Heart Truth: A National Awareness Campaign for Women About Heart Disease: www.hearttruth.com
Your Guide to Lowering High Blood Pressure: Site Discontinued
Live Healthier, Live Longer (on lowering elevated blood cholesterol): Site Discontinued
We Can! (Ways to Enhance Children's Activity and Nutrition): http://wecan.nhlbi.nih.gov or call toll-free at 186635WECAN
Other Web sites and Web pages on physical activity:
President's Council on Physical Fitness: www.fitness.gov
Exercising Safely for Seniors: www.nihseniorhealth.org/exercise/toc.html
For more information on heart health, see MedlinePlus: www.medlineplus.gov
Discrimination Prohibited: Under provisions of applicable public laws enacted by Congress since 1964, no person in the United States shall, on the grounds of race, color, national origin, handicap, or age, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity (or, on the basis of sex, with respect to any education program or activity) receiving Federal financial assistance. In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of Federal contracts, and Executive Order 11246 states that no federally funded contractor may discriminate against any employee or applicant for employment because of race, color, religion, sex, or national origin. Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with these laws and Executive Orders.


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Horseback Riding Belt Loop for Cub Scouts (Requirements) Whether you live in an urban or rural area, there are probably horseback riding opportunities available. So find a stable and arrange for your Cub Scouts to earn the Horseback Riding belt loop from the Cub Scout Academics and Sports program.
I Like Bananas, Coconuts, and Grapes Song for Cub Scouts I Like Bananas, Coconuts, and Grapes is a very simple song, which makes it a perfect interlude for a Cub Scout meeting. It is sometimes called The Tarzan Song.
Rifle Shooting Merit Badge for Boy Scouts Many of our Boy Scouts earned their Rifle Shooting merit badges at our August campout. Shooting is always a popular activity for our Scouts.
Reptiles and Amphibians for Dummies This book will help Scouts learn how to care for reptiles and amphibians. Perfect for Cub Scouts working on their Pet Care Belt Loop and Pin or Boy Scouts working on the Reptile and Amphibian Study Merit Badge or the Pets Merit Badge.
Catching Flies for Reptiles - A Homemade Trap Here is a tip for Scouts working on the Reptile and Amphibian Study Merit Badge for a homemade fly trap to help save money feeding your critters.
BSA Tiger Supplemental Den Meeting Plan B - Make a Model (Pinewood Derby Car) BSA provides a set of Tiger den meeting plans for Cub Scout den leaders. This is the second of the supplemental tiger den meeting plans. It starts Tiger Elective 17 – Make a Model.
Scouting Heritage Merit Badge for Boy Scouts Earning the Scouting Heritage merit badge helps Boy Scouts learn about the history of the Scouting movement and understand how the Boy Scout program developed.
Swift Explorer Base Since I often do reviews when I go camping, I thought I'd do an article about some of our experiences at John S. Swift Explorer Base. Swift is located at S -F Scout Ranch near Farmington, Missouri.
Small-Boat Sailing Merit Badge for Boy Scouts When a few of our Boy Scouts earned their Small-Boat Sailing merit badge a couple of years ago, they would yell "Pirate Adventure!" as they walked down to the waterfront at camp. They loved doing this badge.
Archery Pin for Cub Scouts All of my sons earned the shooting sports recognitions as Cub Scouts, either at day camp or resident camp. If you have a Cub Scout who loves to shoot, find an opportunity for him to earn the Archery pin from the Cub Scout Academics and Sports Program.
July Cub Scout Theme - Cubs in Shining Armor (Courage) The newest theme for the July core value of Courage will be a Cubs in Shining Armor theme. This theme will revolve around the ideas of honor and service.
Collecting Belt Loop for Cub Scouts My sons collect all sorts of things. So the really enjoyed earning the Collecting belt loop from the Cub Scout Academics and Sports Program. As a den leader, I always did this in conjunction with Wolf Achievement 6 - Start a Collection.
Eagle Palms: Requirements for Boy Scouts Eagle Scout is the highest rank for Boy Scouts. But after a Boy Scout becomes an Eagle Scout he can continue to earn recognition for his achievements by earning Eagle Palms. I encourage all Eagle Scouts to stay active with their troops and continue to develop their leadership skills.
The Scouting Way The Scouting Way can help everybody: men and women, young and old, Scouts and non-Scouts alike incorporate the core ethics and principles of Scouting into their daily lives, in just minutes a day.
Motorboating Merit Badge for Boy Scouts Boy Scouts learn about motor boat operation and safety while working on the Motorboating merit badge.
The Scoutmaster's Other Handbook Proven ideas for building strong, successful, sustainable troops that truly achieve the promise of Scouting - from meetings and outings to administration.
80-Piece Deluxe Art Set 80-piece deluxe art set including art supplies for drawing, painting and more
Fishing Pin for Cub Scouts One of the things our pack has done as a springtime activity is a fishing day at a local park. At this event, Cub Scouts can work on their Fishing pin from the Cub Scout Academics and Sports Program.
Fleur de Lis Graphics Magnets Get this magnet for yourself or your favorite Scouter. It features a colorful block of fleur de lis graphics.
I don't suffer from insanity youth t-shirt Got a fun, crazy life? Show your humor with this product. Features the saying "I don't suffer from insanity. I enjoy every minute of it."
BSA Tiger Den Meeting Plans: #15 – Fun and Games BSA provides a set of Tiger den meeting plans for Cub Scout den leaders. This is a review of the 15th den meeting plan in the series. This den meeting idea covers Tiger Elective 3 – Fun and Games.
Eagle Scout Rank Requirements for Boy Scouts Eagle Scout is the highest rank attainable in the Boy Scouting program of the Boy Scouts of America. Unlike the other ranks in Boy Scouts, the title of Eagle Scout is held for life. "Once an Eagle, always an Eagle."
June Cub Scout Theme - Head West Young Man (Perseverance) Word on the street is that BSA will release a June Cub Scout theme called "Head West Young Man" for the June core value of Perseverance.
BB Shooting Pin for Cub Scouts A couple of years ago, ZM went to a shooting sports day camp offered by our district and earned the BB Shooting pin from the Cub Scout Academics and Sports Program. Find out what opportunities there are for your Cub Scouts to earn their shooting sports recognitions in your area.
Life Rank Requirements for Boy Scouts
Star Boy Scout Rank Requirements The Star Boy Scout rank is the fourth rank a Boy Scout can earn. It is earned after First Class. With Star, the focus shifts from scout skills to leadership, service, and merit badges.
BSA Methods - The Outdoors One of the methods for Boy Scouts is "the outdoors". Being outdoors presents Boy Scouts with challenges and adventures. Boys enjoy the independence of getting away from home and taking care of themselves.
Thank You Ceremony I found this ceremony in some old program helps. I thought it would go well with the Cub Scouts Give Thanks supplemental program theme for April.
Venturing Silver Award Requirements The Venturing Silver Award is available to all young men and women who are Venturers. Earning the Venturing Silver Award helps the Scout develop knowledge and leadership skills.
Thankfulness Zone Cub Scout Gathering Activity An appropriate Cub Scout gathering activity for your den or pack will get your meeting off to a good start. This gathering activity works well with the April Cub Scout theme of Cub Scouts Give Thanks.
First Class Rank Requirements for Boy Scouts First Class is the third rank a Boy Scout can earn. He earns it after Second Class The requirements for First Class continue to teach the youth to the skills he needs to advance in Boy Scouting.
Cub Scout April Theme - Cub Scouts Give Thanks (Faith) The Cub Scout April theme is Faith. I hear that the new supplemental April pack meeting theme will be Cub Scouts Give Thanks.
Recognizing Eagle Palms A reader recently wrote to me with this question about recognizing Eagle palms: "My son is about to get his 17th Palm before he turns 18. Is there some type of ceremony to recognized this similar to the Eagle COH?"
Collecting Pin for Cub Scouts Kids collect all sorts of things - trading cards, bottle caps, rocks, cars. If your Cub Scout has a collection, he can earn the Collecting pin from the Cub Scout Academics and Sports Program. It will encourage him to organize all of those things which have collected in his room into something he can display and be proud of.
Venturing Gold Award Requirements The Venturing Gold Award was developed to recognize the significant accomplishment in a Scout's life in a broad spectrum of activities.
BSA Tiger Den Meeting Plan 12 - Go See It: Transportation This is the twelfth in the series of Tiger Cub Scout den meeting plans provided by BSA. This Tiger Cub Scout den meeting plan focuses on Tiger Cub Scout elective 41 - Transportation
Second Class Rank Requirements for Boy Scouts Second Class is the second rank a Boy Scout can earn. He earns it after Tenderfoot. The Second Class rank requirements for Boy Scouts continue to teach the youth to the skills he needs to advance in Boy Scouting.
Journey To Excellence Service Projects The Journey to Excellence Service Project initiative encourages Scouting units to carry out meaningful service projects.
Problem - Scouters Too Involved in Meetings The adults involved are very enthusiastic, which is great, but they tend to talk over the kids and take over the meetings. Some of the adults are keeping the kids form running the meetings successfully.
Four Facts Game This is an icebreaker game. It would also work well with any activity relating to personal history or storytelling. I think it could also be worked into a discussion about honesty.
Past Posts On This Day
November 28, 2012
November 28, 2011
November 28, 2010

subset: commoncrawl


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Chief KITLTTU522 Thinstall Tilt Mounting Kit for 37-63" Displays, 100 lbs Load Capacity
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Why Adorama?Easy Returns, Fast Shipping, Trusted for over 35 years.
Need help? Call 800-223-2500 212-741-0052


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Over the past several decades technological advances have dramatically boosted the speed and reliability of computers. Modern computer chips pack almost a billion transistors in a mere square inch of silicon, and in the future computer elements will shrink even more, approaching the size of individual molecules.
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Apologies in advance if this has been dealt with...can't find much on searches, but may be using wrong terms.
I have been tanking DW Frost for a good while, and really enjoy it in 5-mans. However, for a change of pace I've been using my off-spec to Unholy tank (since I hardly ever dps). My main challenge has been in getting control of adds in add heavy areas.
What is the best method? I'm still learning the rotation, so it doesn't come naturally to me yet, so I am still a bit up in the air on runes sometimes, which I need to work on, but my main issues I've had are threat issues on waves of adds situations.
Example situation: Event in Halls of Stone. I've yet to attempt as unholy because coming from frost spec, I feel naked with so many adds.
Scarlet Crusade


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Apple Fruit Salad
Lots of apples are grown in southern Illinois, and this is one of my favorite ways to use them. I like Golden Delicious, or a combination of Golden and Red Delicious for pretty color, but you can use whatever type of apple you prefer. The cooked dressing gives the salad an old-fashioned feel.
8 Servings
Prep: 40 min. + chilling
1/4 cup sugar
1/4 cup packed brown sugar
1 tablespoon all-purpose flour
2/3 cup water
1 egg, lightly beaten
1 teaspoon white vinegar
1-1/2 teaspoons butter
3 medium apples, diced
2 medium firm bananas, sliced
1/3 cup diced celery
1/2 cup seedless red grapes, halved
1/2 cup fresh pineapple chunks
1/3 cup chopped cashews
For dressing, in a small saucepan, combine the sugars, flour and
water until blended. Bring to a boil over medium heat; cook and stir
for 2 minutes or until thickened. Remove from the heat.
Stir a small amount into the egg; return all to the pan. Cook and
stir until mixture reaches 160° and coats the back of a metal
spoon. Remove from the heat; gently stir in vinegar and butter. Cool
In a large bowl, combine the apples, bananas, celery, grapes,
pineapple and cashews. Drizzle with dressing and toss to coat. Cover
© Taste of Home 2014
2 of 2
Apple Fruit Salad
Directions (continued)
and refrigerate until chilled. Serve with a slotted spoon. Yield: 8
Nutritional Facts:
1 serving (3/4 cup) equals 172 calories, 4 g fat (1 g saturated fat), 28 mg cholesterol, 59 mg sodium, 34 g carbohydrate, 3 g fiber, 2 g protein.
© Taste of Home 2014


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Today I came home from having dinner with my parents and I picked up my mail. I hadn't checked it in a while, so there was a buildup of flyers, bills, and solicitations. Nothing too interesting. As I came to the bottom of the stack I saw a hand written envelope.
It wasn't written to me, though. It was addressed to the former resident.
I flipped it in my hands for a half a second and decided to open it. I thought to myself that it was my duty to check it. Maybe it was important. Really, I'm just too curious for my own good.
It was a doctor's bill for a small amount of money. The money was overdue and he was threatening to put it on her credit report. My credit report's a disaster - I always argue with companies who screw me over and refuse to pay. Then they put things on my credit report. It bothered me the first time, but I grew numb to it after a while. I wonder if her credit report is ok.
I put the letter in a new envelope, addressed it to the doctor, and put in enough cash to cover the bill. No check, no return address.
It's not that I'm a nice guy. Really, I'm pretty selfish.
I like the idea of the doctor getting his letter, which was threatening and impersonal, returned with what appears to be an act of genuine kindness. Maybe it will give him faith that people are good. I love doing things that make people wonder. Just because I'm not there to see the reaction doesn't mean that it wasn't a good one.
More than anything, I do things like this because it makes me feel good about myself.
These are the types of actions that make us human well at least some of us. Thanking you for her :).
It would make me feel awesome too... My dad is a chiropractor and people owe him a binch of money... people can pay the bills and the people that dont we just dismis. I always tell him that he needs to be a little more aggressive with the people that we can actually get to pay but he likes the way he does it for now.
I woke up and stumbled to the front door to check for packages. I wasn't really expecting one, but you can never be too sure. To my surprise there was a small brown box waiting on the doorstep for me. What had I ordered? I couldn't remember. I walked back inside and tore the package open.
Inside was a book and a board game. Not just any book and board game, though - they were abominations thrust in in front of my virgin eyes. The game was called A Hot Affair and the book was Penthouse: Naughty by Nature: Female Readers' Sexy Letters to Penthouse. Confused, I check the shipping address. Sure enough they weren't meant for me.
They were my neighbor's.
I like to use the parenthesis in my post title because whenever I'm considering clicking through on a link from Twitter or Facebook I like to know if I'm getting an article, chart, photo, video or whatever. This is hardly a 'how to' but more of a summary of my experiences.
I don't remember the exact book one of our girls had selected from the library but it was really bad. The rhyming wasn't very good and the plot was worse and I remember thinking that I could do better. Fast forward to today and I think I did but it was a lot harder than I realized.
Staying home with two kids doesn't allow me the time to do things alone and as any stay at home parent will tell you, there is an endless amount of cleaning, cooking, eating, driving, calling, and volunteering that always is at hand, so finding the time to write a book of children's poems wasn't simple. I ended up getting up about two hours earlier than the kids for about the first third of the year and working on the book. Some days I would get twelve or fifteen poems written and other days only one or two. Other days I would proofread those twelve or fifteen and realize only one of the bunch was any good and that one morning wasn't as productive as it seemed.
After getting 85% of the poems in a relatively (more proofing was needed but overall I like their structure) finished position I began the illustrating. I wanted to use simple and clean lines so that the illustrations looked more like an outline rather than a polished product. After a month of working the mornings and getting about one-third of the illustrations done I uploaded my file to the CreateSpace website ready for their glowing praises, or at least an approval. What I got instead was a message saying that my 115DPI illustrations needed to be at least 300DPI for an 8" by 10" book. I was so bummed.
The poems were a lot easier to write than the illustrations to draw and some of them had turned out at least slightly complementary to what I had written. I looked online to see what freelance artists would cost and cost for the illustrations would have trumped the book profits by a factor of ten. More importantly though, they also wouldn't have been mine. My first goal was to give something to my daughters I could say was made for them and if I hired someone to illustrate it I could have hired someone to write it as well.


text:
Hospital Type: General Acute Care
Hospital Website: chickasaw.net
*This hospital has 38 practicing physicians. See Physician Directory tab for details.
Specialties:Adolescent Medicine, Anatomic Pathology & Clinical Pathology, Clinical Pathology, Emergency Medicine, Family Medicine, General Practice, Hematology/Oncology, Internal Medicine, Optometry, Oral & Maxillofacial Surgery, Orthopaedic Surgery, Otolaryngology, Psychiatry, Radiation Oncology, Rheumatology
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WebMD does not provide medical advice, diagnosis or treatment. See additional information.


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Enhanced Host Controller Interface for USB 2.0: SpecificationThe document describes the enhanced host controller interface for universal serial bus revision 2.0, including the interface between system software and host controller hardware interface.Specification Features• Full support for all USB 2.0 features.• Low-risk support for full- and low-speed peripherals.• System power management.• Simple solutions to USB 1.1 host controller issues.• Optimized for best memory access efficiency.• Minimized hardware complexity.• Support for 32- and 64-bit addressing.Read the full Enhanced Host Controller Interface for USB 2.0 Specification.
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This chalk talk video describes the features and performance benefits of Intel DDIO for Intel® Ethernet products.
The Intel® Xeon® processor E5 family merges the I/O hub onto the processor for improved efficiency.


text:
We steal a boat, throw our friend overboard, eat raw tuna and troll for sharks in my newest video blog from Thailand. watch video >>
A POV of me feeding a wild monkey a banana on Phi Phi Island in Thailand. Captured with the GoPro Hero3 Black Edition Camcorder. Monkey Beach. watch video >>
Everything I have done, my whole life, was perfectly timed so that I would be in the right place at the right time to catch this moment... ;) watch video >>
A street vendor in Phuket, Thailand makes us some instant chocolate, banana & strawberry ice cream rolls. I thought it was interesting enough to share... ;) watch video >>
A night out with Roger Huerta & Friends in Patong Thailand's Red Light District. watch video >>
Muay Thai trainer Kru Yod kicking the heavy bag. Plus footage of him exploding a water bottle with his bare hands. He is truly a magical dude! watch video >>
I drag Roger Huerta to a snake farm in Phuket, Thailand to see just how crazy he is. Though my pranks on him are really funny, I get a taste of my own medicine with the worst prank of my life! Yes, Huerta is wearing a pink bandana and I have no idea why... watch video >>
https://twitter.com/SubmissionAus This week's topics include the fallout from UFC 172 and a detailed breakdown of all the fights! What are your Thoughts??? Javier Mendez starts at: 02:54 Royce Gracie starts at: 30:35 UFC 172 Breakdown starts at: 47:41 Mike Swick starts at: 1:32:30 The winner of the UFC 1, 2 and 4 tournaments himself, Royce Gracie joins us on Submission Radio to talk about his beef with Eddie Bravo, being in the new EA Sports UFC game, establishing Gracie Jiu Jitsu, Jon Jones' grappling chops, Rousimer Palhares' inverted heelhook at WSOF 9 and more. Much missed fan favourite Mike "Quick" Swick stops by Submission Radio to talk about his huge new facility (AKA Thailand) and his return to the Middleweight Division! Mike talks about his adventures in Thailand, not being able to eat and being malnourished for 6-7 years and why he should never come back for those 2 fights. World renowned trainer and head of AKA San Jose, Javier Mendez take the time to talk Luke Rockhold watch video >>
While playing Golf today in Thailand, I hear yelling and screaming from behind me. I turn around to see a barefoot man in a tiger shirt running at me with a stick. I take out my camera and soon realize why. Here is the footage... ;) watch video >>
The first walkthrough tour of the AKA Thailand project. The beginning. All further videos will be on the AKA Thailand Youtube channel... Youtube.com/AKAThailand You can follow all the updates on social media as well... Twitter.com/AKAThailand Facebook.com/AKAThailandGym Instagram.com/AKAThailand watch video >>
Ran into some flesh eating fish in Ranong Thailand. These guys swarm you when you enter the river and eat away all your dead and dry skin. watch video >>


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Keep up with the news by installing RT's extension for . Never miss a story with this clean and simple app that delivers the latest headlines to you.
The Israeli ambassador and almost all staff have been evacuated from the country's embassy in the Jordanian capital, Amman, amid growing fears of an assault on the mission similar to last week's attack in Egypt.
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Storm gathering as Palestinians eye statehood
Israeli-Egyptian relations 'at turning point'
Israel's friends-turned-foes meet
Israel ponders return of ambassador to Cairo
Egypt on alert, Israeli ambassador withdraws


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Denver's Most Experienced Wedding Photographers! Rated A+ by the BBB
6820 south reed court
Littleton, CO 80128 | map
Website: Visit my website »
Style: Portraiture, Traditional / Posed
Packages: Albums, High Resolution Images, Matted Prints...
Liability Insurance: Yes
About Us
Vera and Randall Burns are the most experienced wedding photographers in the Denver area. With a total of 68 years of combined experience, they lead an all-family business of five professional wedding and portrait photographers. Burns Photography has photographed over 2750 weddings in the last five decades, and possess the creative skill and knowledge to capture the wedding celebration with great attention to detail and finesse.


text: books-and-comics Comments 2 19 Insane Takes On Deadpool! By Vadim Newquist Dec 30, 2013 Back 11 of 20 Next More More Slideshows 10 Unbelievable Thanksgiving Day Parade Disasters! Documentary Follows Students Playing Real-Life Quidditch We Obsess Over the Mockingjay Costumes Looking for Capitol Sssecretsss Back Next more > Back Next more > Deadpool could probably kill you five thousand times with all that weaponry! For more exceptional art check out Saad Irfan's Deviant Art page! Tags: slideshows, art, books-and-comics, fan art, deadpool, marvel entertainment Top 10 Places NOT To Teach an Alien to Drive Top 10 Places NOT To Teach an Alien to Drive We've Got a New Look! We've Got a New Look! Related Posts comics and books Marvel Heroes MMO Trailer Released! books and comics This Character Needs a Comic: Ant-Man (Eric O'Grady) Here's Preview Art for New Comic, Captain Marvel! books and comics The 7 Greatest Female Creatives in Comics Today Write your own comment! Hold up there partner! Before you comment on a post there's one more step. You'll have to choose a nickname to be displayed on your comment. Give 'er a shot below! Write your own comment! OR OR Please log in first Email Password Remember me Log in Create an account | Lost password ...or log in using


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Recent jobs in Gorton North
Recent jobs in Gorton North
Added 3 weeks ago
Damp ProofingAdded 3 weeks ago
damp all over the rear of the house from the top floor to the ground floor
Added 2 months ago
Timber Preservation And Wood, Rot And Woodworm TreatmentAdded 2 months ago
Cavity wall ties needs to be replaced on the front wall of the house. Brick construction around1900. Need an estimate of work required
Added 1 year ago
Brick And Stone CleaningAdded 1 year ago
The front of a small terraced house needs sand blasting to remove flaky red paint. Only 3/4 needs doing really. I'm on a tight budget so £250 is my limit. Neil.
Added 2 years ago
Damp ProofingAdded 2 years ago
damp proof course on small terraced 3 bed house(3 sides).gorton manchester area (m18).previous course failed.longest wall approx 20ft.
Added 2 years ago
Wireless And Digital Home Network Set-Up And RepairAdded 2 years ago
I have a TV mounted over the fireplace but the wires are messy. I'd like the wires connected as neatly as possible.
Added 2 years ago
Damp ProofingAdded 2 years ago
Damp inside old house, downstairs only
Added 2 years ago
Property RefurbishmentAdded 2 years ago
I want to setup an estate agency. The retail unit is around 500sqft its in a fair condition. work needed would be painting, change of doors, wall paper, ceiling , abit of lighting.. just general off...
Added 3 years ago
Damp ProofingAdded 3 years ago
there is a large damp patch on the inside wall next to the bay window. it is in a downstairs room at the front of the house. i dont know where the water is coming in from but i need it stopping and ...
Added 3 years ago
Damp ProofingAdded 3 years ago
Rising damp on interior wall in kitchen and under stair cupboard
Added 3 years ago
Damp ProofingAdded 3 years ago
i have a damp patch on a downstairs wall which is next to a bay window. the patch is getting bigger by the week.
Finding projects...


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Lance Bass Shows Off New Blue Hair, Talks New Single [PHOTOS + AUDIO]
Lance Bass decided to change things up over the holiday weekend, as the former *NSYNC singer decided to dye his hair using PRAVANA blue!
Lance Bass decided to change things up over the holiday weekend, as the former *NSYNC singer decided to dye his hair using PRAVANA blue!
In what has to be one of the greatest combos ever of puns and ex-boy banders, Lance Bass took to the, er… wall on Jimmy Fallon for a hilariously awkward skit.
Our minds have just exploded here at PopCrush, because both Justin Timberlake and Lance Bass have dropped two bombshell revelations about their time in 'N SYNC. Seriously, these stories are huge!
If Britney Spears' wardrobe malfunction didn't cause a ruckus during her second show in Vegas last night (Dec. 30), then dominating Lance Bass in front of a live audience certainly did.
Lance Bass, who popped back up into the spotlight earlier this year as part of the 'N Sync reunionat the 2013 VMAs, will be one the hosts of the Coca-Cola® Red Carpet LIVE! Digital Pre-Show on the red carpet at the 2013 AMAs this Sunday, Nov. 24.
It's been a busy August for Lance Bass. First, he reunited with his boy band 'N Sync for 15 seconds of screen time at last Sunday's MTV VMAs. Now the singer is marrying his boo! Yep, Lance Bass is engaged to his boyfriend of nearly two years.
Lance Bass is generally an uncontroversial person (aside from that whole space field trip he wanted to take), but he's found himself embroiled in a bit of controversy after he offered his opinion of One Direction's sexuality.
Remember the time Danielle Fishel took Lance Bass to prom? Of course you don't! Because she's just revealed that tasty little morsel of information!
Justin Timberlake has obviously made the most of life after 'N Sync, but his former partners in teen-pop mayhem have been busy too. Joey Fatone recently... Uh... Recorded a duet with the Wiggles, and the newest on Lance Bass? He's putting his dreams of being an astronaut on hold to produce 'The Fabulous Lies of Hollywood Whores,' a Broadway show that could potentially star Kirstie Alley.
With New York now allowing same-sex marriages, a flurry of couples have been fleeing to the Big Apple to make their relationships official by tying the knot. While he does not have that special someone in his life to walk down the aisle with at this time, Lance Bass says he definitely sees marriage in his future.


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Shine, our annual pocket guide to all things Scottsdale, is out. And this year, local artist Luster Kaboom is taking readers on an illustrated ride through the city's best spots for food, drink, art, and entertainment. Here, in no particular order, are the five best places for craft cocktails in Sc ... More >>
What kind of restaurant has dessert so insanely good that it gets its own storefront? Windsor/Churn, that's what. It kind of feels like I'm cheating here because the whole premise of Dessert First is to test restaurants' final courses, but when breaking the rules tastes so sweet, who the hell cares? ... More >>
Welcome to Chow Bella's Bites & Dishes, where Valley chefs and restaurateurs respond to a question New Times food critic Laura Hahnefeld has on her mind. Have a question you'd like to ask? E-mail email@example.com. Miss a question? Go here.When it comes to food, everyone has their vices. ... More >>
Arguably one of the best things to come out of last night's American Idol episode was the emergence of a video on Yahoo! that Jennifer Lopez beau Casper Smart appeared in back in 2009. The loose-limbed dancer starred as a dancing bee in the Haagen-Dazs produced video in an effort to raise awareness ... More >>
Häagen-DazsNow that temps have finally started to creep up, it's a good time to cool down with some ice cream. Conveniently, Häagen-Dazs shops around the Valley are celebrating Free Scoop Day with complimentary scoops of ice cream offered between 4 p.m. and 8 p.m. on Tuesday, May 10. You're no ... More >>
flickr.com/creative commons/Daniel Semper Last week local chefs shared restaurant predictions with Michele Laudig, and Wynter Holden mused about her high hopes for Steampunk cooking to trend in 2011. Taking a look closer to hearth and home, here are trends we think will influence the way we garde ... More >>
An early morning serving of food news, with no preservatives or additives. Kick off summer with some great dinner deals starting this week at Chompie's deli. Tonight enjoy all you can eat Western or Jewish sliders (the latter made famous recently on Man vs. Food) and fries for only $11.99. O ... More >>
Jonathan McNamaraCalling all carnivores in the Camelback Corridor: Hot meat is on the way. Burger chain Smashburger, which recently made Arizona inroads with a Tempe location that debuted this fall, plans to open another restaurant at 1949 E. Camelback Rd., #164, in February 2010, accordi ... More >>
Jonathan McNamaraThe "All American Smashburger" with "Haystack Onions." The first thing you should know about Smashburger, the new burger joint that opened today on College Ave. in Tempe near the ASU Fulton Center, is that there are several items you won't find on the menu. No, I'm not talkin ... More >>
I hardly recognize Biltmore Fashion Park anymore. Haagen-Dazs is gone. Now the windows are covered up and adorned with a big sign announcing that Zinburger -- a spinoff of restaurateur Sam Fox's Tucson eatery -- is "coming soon." But the Republic reports that it's not opening until Januar ... More >>
Critic pledges to be a good audience member in 2005
Elizabeth Harris still wants you to toss your cookies
Great grub to be had while soccer moms snooze
Mary Coyle Old Fashioned Ice Cream Parlor
Where the inner consumer feasts, and everything but money is fantasy


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Tel: (414)351-6000
Founded in 1975 by internationally known Montessori educator Hildegard Solzbacher, New World Montessori School was established to provide the very best care and education of young children, and to help parents achieve their highest goals in the education of their children.
School Overview
|School Type
|Montessori School
|School Membership(s)School Assoc.
|Association Montessori International (AMI)
|Religious Affiliation
|Grades Offered
|Grades Kindergarten - 6
|Year Founded
Student Body
|Total Students
|58 students
|Student Body Type
|% Students of Color
State avg.: 26%
|Students by Grade
Academics and Faculty
|Total Classroom Teachers
|4 teachers
|Student : Teacher Ratio
National avg.: 13:1
|Classroom Dress Code
Finances and Admission
|Admission Deadline
|None / Rolling
|Yearly Tuition Cost
|Admissions Director
|Priscilla Bovee
School Notes:
- New World is the only Association Montessori Internationale (AMI) accredited private Montessori school in the Milwaukee area. AMI was founded by Maria Montessori in 1929.
- All teachers at New World are accredited by AMI. The Head of School has both primary and elementary Montessori training and decades of teaching experience.
- In addition to the core Montessori curriculum, New World offers Gym, Spanish, Music, and Environmental Education.
- New World is conveniently located in Indian Hill School (near I-43) and includes:large playground and three-acre prairie with pond, library, gymnasium, music room, art room, cafeteria with hot lunch option, and onsite child care from 7:00 AM to 6:00 PM
Profile last updated: 10/10/2013
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MilwaukeeUniversity School-milwaukee
2100 W Fairy Chasm Rd
Milwaukee, WI, 53217
(414)352-60001.1 mi | 941 students | Gr. PK-12
GlendaleSt Johns Lutheran School
7877 N Port Washington Rd
Glendale, WI, 53217
(414)352-4150(Lutheran Church -- Missouri Synod)1.2 mi | 74 students | Gr. PK-8
MilwaukeeThe Wisconsin Center for Gifted Learners
2315 W Good Hope Road Rd
Milwaukee, WI, 53209
(414)351-4441Special Program Emphasis1.4 mi | n/a students | Gr. PK-8
Fox PointSt Eugene School
7600 N Port Washington Rd
Fox Point, WI, 53217
(414)918-1121(Roman Catholic)1.6 mi | 152 students | Gr. PK-8
MilwaukeeTorah Academy Of Milwaukee
6800 N Green Bay Avenue
Milwaukee, WI, 53209
(414)352-67892.6 mi | 52 students | Gr. 9-12
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Updated October 26, 2014
What do you do when you are dissatisfied with your local public schools? Homeschool your children? Send them to private school? Let's look at your options.
Your religion matters to you. You want your child to attend a school which will combine academics and religious education. Here is an overview of what is available together with some links to denominational web sites.
Add things up and you'll quickly find the answer- math is crucial both in academics and the real world. By following these strategies and following personal training programs, students can uncover their weaknesses and conquer math.
More ArticlesJobs in Private Schools, Elementary Issues, Opinion, Running a Private School, Paying For It


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Christopher Jae Jackson, 51, of Lake of the Woods, Locust Grove, died Sunday, Jan. 27, 2013, after a short illness.
He is survived by his father, William "Tom" Jackson of Locust Grove; his mother, Carol Jackson McClure of Lake Wales, Fla.; and brothers William T. Jackson Jr. and wife Pam, Michael D. Jackson, and twin brother Stephen W. Jackson and his wife, Peggy; one uncle, Bobby Jackson; two aunts, Alice and Phyllis Herald; nieces Kaitlynn and Gillian; and nephews Michael T. and Cole.
Christopher was born in St. Albans, W.Va., on June 30, 1961. His family moved to Culpeper in 1968. He graduated from Culpeper County High School.
He was a member of the Protestant faith. He was a residential and commercial master plumber.
A memorial service will be held for family and friends at 1 p.m. Thursday, Feb. 14, at Johnson Funeral Home, Locust Grove, with Pastor Tom Schafer of Lake of the Woods Church officiating. A visitation will be held one hour prior to the service at the funeral home.
In lieu of flowers, contributions may be made to the Make a Wish Foundation.


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|Stuart Gordon, DDS
|Department of General Dentistry
Assistant Professor Stuart Gordon received his DDS from New York University, College of Dentistry in 1976. After completing a one-year general practice residency at The Bronx-Lebanon Hospital Center in New York, Dr. Gordon pursued specialty training in prosthodontics at the Westchester County Medical Center. Since 1978, Dr. Gordon has worked in private practice, first in Norwood, N.J. and, most recently, in Timonium. He served as a clinical associate professor of fixed prosthodontics at New York University College of Dentistry from 1979 until 1980. Dr. Gordon also holds a certificate in forensic dentistry coding/specimen identification from the Navy Criminal Investigative Service (NCIS).


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Xilisoft iPhone Magic 5.6.2 Build 20140521
Xilisoft iPhone Magic is a feature-rich software application that you can use to transfer files between iPhones and computers. It also offers support for iPad and iPod devices.
Clean and intuitive interface
The tool is wrapped in an intuitive and easy-to-navigate interface which shows the total capacity, available space, along with total size of audio, video, photo, book and other types of files, in addition to the device type, capacity, iOS version, serial number and format.
Easily manage files
All file types are grouped into separate categories, thus enabling you to easily access the preferred content. It is possible to import and export music and movies, preview them in a built-in player and capture frames, upload songs directly to the iTunes library, create playlists, edit song information, give ratings, and rename files.
Photos and messages may be previewed within the main frame in order to pick the ones you want to move to the PC. Xilisoft iPhone Magic also lets you transfer ringtones, apps, notes, voice memos and books.
Other useful tools and program settings
The application integrates functions for converting audio and video files to other formats, and it is capable of reading DVD content right from the disc, together with ISO and IFO files.
It is possible to modify the default snapshot folder and capture format, disable automatic checkups for software updates, alter the original audio and video configuration for the encoder, use a proxy to connect to the Internet, and so on.
Evaluation and conclusion
The tool carries out transfer jobs rapidly while using low CPU and moderate RAM. It may take a while to load content from the device, though. No error dialogs were shown in our tests, and the app did not hang or crash.
To sum it up, Xilisoft iPhone Magic sports an impressive range of options dedicated to moving around files between Apple devices and computers, and it can be used by anyone.
Reviewed by Elena Opris, last updated on July 30th, 2014
- file size:
- price:
- $25.16
- developed by:
- Xilisoft Inc
- license type:
- Ad-supported
- operating system(s):
- Windows XP / Vista / Vista 64 bit / 7 / 7 64 bit
- category:
- C: \ Mobile Phone Tools \ IPhone
In a hurry? Add it to your Download Basket!
- New added view modes for music, movies and photos
- Right click "Show in playlist" to decide whether the file is ever added
- Transfer playlist to iTunes directly
- New added shortcut keys
Application descriptionXilisoft iPhone Magic integrates with all solutions to transfer, backup and manage music/movies/photos/books between i...
Users are advised to pay attention while installing this ad-supported application:
- Offers to change the homepage for web browsers installed in the system
- Offers to change the default search engine for web browsers installed in the system
- Offers to download or install software or components (StartNow toolbar) that the program does not require to fully function


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Order game console such as Nintendo Wii and PSP GO without any shipping fees.


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Benton Harbor residents are being urged to form more block clubs in their communities.
The city's deputy director of police services says you do not have to own a home to start or re-activate block clubs.
Unlike Benton Harbor's block clubs in the past, the city's new initiative will not simply focus on six historic districts.
That is according to our reporting partners at the Herald Palladium.
A meeting will be held at 5 p.m. Wednesday at City Hall for residents to hear the new block club plan.


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In late August, Washington Post reporter Catherine Ho wrote a compelling reinvention story on Dickstein Shapiro. The article sets the stage with series of challenges the firm has faced – from financial performance to the loss of lateral hires to other firms – and then spends the rest of its words describing what the firm is doing about it. By ... Read More »
Tag Archives: law firm strategy
YouTube Friday: Building a Law Business for Desirable Clients
Keep the profitable customers – dropped the customers that aren't. That was a core theme of Patricia Seybold's 2001 book titled The Customer Revolution. Following this week's posts on Porter's Five Forces and the Future of Law, it seemed fitting to search for a Friday Share that matched this week's trend. Digging through the archives on YouTube, we found one ... Read More »
Porter's Five Forces for the Legal Industry
Michael E. Porter, the renowned economist and academic published a framework for analyzing markets in the Harvard Business Review in 1979. Students of business get a good dose of the framework as a means to analyze competition in a given market — in order to drive the development of a business strategy. The framework now known as Porter's Five Forces, ... Read More »
Law Firm Client Satisfaction: Words don't always Match Action
"Client satisfaction is the enemy of superior service," according to a BTI Consulting webinar titled World-Class Client Feedback 2014 Webinar. The word "satisfaction" stems from Latin roots which literally means "to do enough," according to Michael Rynowecer, the consulting firms' founder and president who co-presented with Jennifer Petrone Dezs, a principal. The point is that "doing enough" for clients may ... Read More »
Provoking Disruptive Thinking at #LTNY
Likeminded people tend to network or hang out with likeminded people – it's a phenomenon that may hinder innovation in any industry, let alone legal. This was an underlying theme to Professor Luke Williams' Legal Tech 2014 session: "Disrupt" for Lawyers – Think the Unthinkable to Spark Transformation in the Legal Industry on Tuesday. Mr. Williams offered five steps to ... Read More »


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Nepal's popular leader and elder statesman Girija Prasad Koirala was cremated with state honours on Sunday at Pashupati Aryaghat on the premises of the Pashupatinath Temple here. His daughter Sujata Koirala, who is the Deputy Prime Minister and Foreign Minister, performed the last rites.
The government declared a holiday on Sunday to mourn the death. Radio and television channels aired programmes on Koirala.
More than a million people queued up from early in the morning to pay their last respects to Koirala at the Dasharath Stadium, where the body was kept for public viewing. People from all walks of life thronged the stadium to have a last glimpse of their beloved leader.
In his death, people felt they had lost their guardian. Men were seen tonsuring their heads at one corner of the stadium. According to Nepali ritual, sons and grandsons shave their heads when their parents and grandparents pass away.
The body was taken to the Aryaghat after a four-hour funeral procession from the stadium. As Ms. Sujata lit the funeral pyre, the national anthem was played.
Prime Minister Madhav Kumar Nepal, Constituent Assembly Chairman Subash Chandra Nembang, Maoist chairman Pushpa Kamal Dahal 'Prachanda', former Prime ministers, and leaders of all political parties attended the funeral.
Indian delegation pays homage
Representing the Government of India, External Affairs Minister S.M. Krishna, Finance Minister Pranab Mukherjee, and Speaker of the Lok Sabha Meira Kumar paid their last respects to one of the greatest leaders of South Asia and India's friend, the late Girija Prasad Koirala.
They laid a wreath on the body of the leader at Dasharath Stadium where it was kept until the funeral procession began. They also left their messages in the condolence book.
Speaker Meira Kumar described Koirala as "one of the greatest leaders of Nepal and South Asia" and added that his death "marked the end of an era in the Nepalese politics."
Mr. Krishna wrote he was "deeply grieved" at Koirala's death. "In his sad demise, Nepal and South Asia have lost an outstanding political leader who was passionately committed to the cause of democracy and peace and friendship between our two countries," he wrote in the condolence book.
Mr. Mukherjee mentioned Koirala as an "outstanding political leader" of Nepal and South Asia, and "a great friend" of India. "The contribution of Shri Koirala in his six-decade-long political career as an experienced, determined and tireless leader will always remain a source of inspiration for both the present and future generations," was the message he left in the condolence book.
The Indian delegation also met Prime Minister Madhav Kumar Nepal and expressed the hope that the peace process, initiated by the late Koirala would go on in his absence.
"Huge loss for Nepal"
United Nations Secretary- General Ban-Ki Moon expressed his condolence to Koirala's family, the people and Government of Nepal and the Nepali Congress party.
According to his spokesperson, Mr. Ban said Mr. Koirala's death was a huge loss for Nepal and its ongoing peace process.
"As a friend of the United Nations and a staunch believer in its ideals and principles, Mr. Koirala will be remembered as a strong voice of multilateralism and global cooperation," a statement said.
Mr. Ban described Koirala as a pioneer of Nepal's labour and democratic movement of the 20th century, who fought at "personal sacrifice" for justice and for Nepal's democratic rights.
He also acknowledged Koirala's leadership that played "a central role in the People's Movement of 2005-2006" to end the 10-year armed conflict and restore peace in Nepal.
Keywords: Girija Prasad Koirala, Nepali Congress, funeral, cremation, Sujata Koirala


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28 November 2014 01:19
WORK begins this week on a controversial four-month town centre regeneration plan.
Contractors will move in to the Daniel Owen Square in Mold as work on a £500,000 upgrade commences.
From today the famous old square is being assessed, with tools and machinery being put in place.
It is expected tomorrow will involve the area being closed off to the public while street furniture such as benches and lampposts are moved ahead of building work officially getting under way on Wednesday.
As well as moving the Daniel Owen statue, the revamp will see the new square have a raised platform to serve as an artistic hub for performers with anchor points and mains electricity being made available to market traders for the first time.
But some traders who will be moved during the period of works fear a downturn in trade, saying shoppers will be put off from coming while the works are under way.
Others said the timing was 'terrible', as the work will span much of the high summer season and then some of the beginning of the Christmas build up.
Project manager Adam Foley has moved to cool any fears.
"It will go as smoothly as it possibly can, we can't foresee any issues going forward," he said.
Mr Foley confirmed that the work is set for completion in the second week of November, in time for the town's Christmas lights switch on.
Tony Puplett, of Flintshire Fitness Supplies on Daniel Owen precinct, said: "If they spent the same amount of money on businesses as they are on moving some benches and trees I'd understand."
Chairman of the Daniel Owen centre and Fact Not Fiction book shop owner, Roy Marsh, said: "In the long term it's a good idea but in the short term it is going to create problems, we're already suffering from parking issues anyway.
"The timing isn't good, we've only just got over gas works but this will have a knock on effect.
"We're frightened people will get out of the habit of coming to Mold.
"Small businesses are concerned, we're worried sick."
Market traders will be temporarily displaced to Earl Road, King Street and Upper High Street while the works take place.
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Tuesday, Wednesday, Thursday,
Wash/Finish or Wash/Cut/Wash
(Not in Conjunction with any offer)
Valid Until: Thursday, 11 Dec 2014
Voucher Code: C&CO
C & Co
25% Off your Food bill!
Each diner must purchase a starter & a main course.
Offer valid until December 2014.
Valid Sundays - Fridays only.
Not valid on Bank Holidays & Selected Dates - please call for confirmation.
Please book in advance & mention ' Web Offer'.
This offer excludes Buffet, Banquet & Takeaway.
The Restaurant reserves the right to change this offer at anytime.
Valid Until: Friday, 05 Dec 2014
Voucher Code: Web Offer
Indian Brasserie - Indian Restaurant
01244 381657


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Wednesday, November 26, 2014
The true story of a young entrepreneur who achieves fortune and fame while still a teenager by creating a publicly traded carpet company, ZZZZ Best, one of the most elaborate Ponzi schemes in history. He later goes to prison, where he has a religious conversion. Upon his release, he becomes a popular pastor whose anti-fraud work with the FBI earns him kudos from the very law enforcement officials who once took him down. ~ Baseline StudioSystems


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These days most dev organizations can configure themselves around agile thinking. That is only half the battle. Unless the rest of the company – be it sales, marketing, finance – also adopt the agile mindset, you risk launching misunderstood products eg. what seems like MVP to the development team, seems like buggy features to the marketing team.
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Jun 17 2013 / 16:44


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Word: Ramón Matías Mella
Added on: 2011-10-28 Listened: 51 timesin: padre de la patria dominicana, polilticos dominicanos, militares dominicanos
Pronunciation in Spanish [es]
- Pronunciation by rsalvarez (Male from Dominican Republic)
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Accents & languages on maps
- Random word: caballada
by Google Translate English translation:
Ramón Matías Mella = Matías Ramón Mella
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eBay Giving Works
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148Apps Review SummaryOur Rating: :: STRESSFUL FUN :: Read Our Full Review >>
I want to take you to the Flower Shop: Big City Break. It's fun too!
What's NewThis is simply an iterated version to support localization. No other change made to the app.
App DescriptionCan you help Meg turn a small flower shop into a blooming success? You'll need to keep the customers happy, the flowers blossoming and the money rolling in. Sound easy? Then see how many demanding customers you can serve at once! Expand Meg's business by playing over sixty action packed levels in four glamorous locations.
Includes English, French, Italian, Spanish, Portuguese and German language support.
App Changes
October 26, 2010 Initial Release


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What does WHH mean in Famous?
This page is about the meanings of the acronym/abbreviation/shorthand WHH in the Community field in general and in the Famous terminology in particular.
Find a translation for WHH in other languages:
Select another language:
Discuss this WHH abbreviation with the community:
Use the citation below to add this abbreviation to your bibliography:
"WHH." Abbreviations.com. STANDS4 LLC, 2014. Web. 27 Nov. 2014. <http://www.abbreviations.com/term/308227>.
WHH also stands for:
- Humpback Whale
- Welsh Hedgehog Hospital
- West Heath Hospital
- Wetherington, Hamilton, & Harrison, P. A.
- Wexner Heritage House
... and 4 more »
Nearby & related abbreviations:
Alternative search:
- Search William Henry Harrison on Amazon.com
- Search William Henry Harrison on Google


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News and notes from Fredericksburg's entertainment scene
Wow! Has it really been more than two years since Kolache House at Southpoint has been shuttered? It must be, because that's how long Chambers Cakery has been holding down the fort in that strip-center slot, a stone's throw from American Family Fitness.
I went solo one afternoon to the neat and tidy cakery, where the bakers work hours more befitting bankers. My first thought was that, with its limited selection of mostly cupcakes, Chambers is like the Carl's of bakeries. And it turns out that—like that iconic ice cream stand—what they do, they do exceedingly well.
And I'm not much of a cupcake guy, or else I'd surely have taken advantage of their generous "Buy 5, get 1 free" offer. No, the fact is I'm a little mystified by the whole cupcake trend. Cupcakes can be kind of messy to eat, unless you don't mind a face full of icing; plus, you're apt to lose half the cake as soon as you start peeling away the paper cup.
The irony is, I'm more of a kolache guy. I guess I'm just partial to pastries, whether they happen to be Czech ones or French ones. But doughnuts, brownies, pies, cupcakes—today's usual bakery fare—leave me kind of flat.
Trying to get past my dessert prejudices, I ordered a Chambers chocolate–peanut butter cupcake, from a selection that also included red velvet, carrot, Neapolitan and Black Forest ones, to go along with my cup of coffee.
And just for good measure I had the pleasant, helpful server toss in a cookie sandwich. Chambers' sandwiches comprise creamy buttercream frosting tucked between two soft chocolate-chip cookies. I'm used to a stiffer filling for this sort of treat, but I wasn't about to complain. You see, both desserts were incredibly satisfying: sweet, smooth, light and creamy.
The cakery was slow in the midafternoon, so I turned my focus to "Chopped," the Food Network show displayed on their flatscreen. (Restaurants really ought to be watchful about what they televise: Most times the food on these programs easily eclipses that being served in the eatery.)
"Chopped" with host Ted Allen, a guy without much in the way of charisma or even cooking chops, features four chefs tasked with making an appetizer, entrée and dessert from four main ingredients.
My attention was diverted when other customers began trickling in for snacks or custom-ordered sheet cakes, including a bride-to-be with last-minute changes to her planned tiered wedding cake.
Then a soccer mom dashed in to grab a cake that had been made expressly for her son's soccer team. The jaw-dropping confection was shaped like a hemisphere, with a soccer ball's black and white panels erupting from a green "turf" surround. That mom was one satisfied customer; I halfway expected her to shout "Goal!"
Watching these interactions, it became clear how very service oriented the cakery is and just how closely its employees listen to the needs of their customers.
Meanwhile, back on "Chopped," the contestants had wrapped up their work with the appetizer ingredients: dried morel mushrooms, dandelion greens, rice wrappers and chia seeds. They'd all managed to prepare dazzling dishes on the fly. But who would want to eat things made with only those four elements? That's the $64,000 question.
Why not give them flour, sugar, eggs and butter, then see what they could come up with? Something tells me that, given that kind of level playing field, they'd have a tough time competing with the chefs at Chambers.
What: Chambers Cakery
Address: 10008 Southpoint Parkway, Spotsylvania
Info: 540/710-2253, go to chamberscakery.com or find them on Facebook.
Hours: 10 a.m. to 6 p.m. Tuesday through Saturday
Prices: Cookies: 85 cents; cupcakes, brownies, cookie sandwiches: $2 each; coffee: $1.50
The Scoop: This Southpoint bakery makes stunning custom cakes, but their everyday fare can be pretty sweet, too.
Kurt Rabin: 540/374-5000 | firstname.lastname@example.com
Permalink: http://news.fredericksburg.com/entertainment/2014/04/24/spotsy-cakery-is-a-sweet-success/


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|Colton Kirby Wins AIM Class Championship
|Tuesday, July 2, 2013
Macon County High School senior trap team member Colton Kirby posted a 198/200 to win the 2013 AIM/ATA Class B Individual State Championship title.
Colton, a four year member of the trap team, posted a career best score in winning the title. The win didn't come easy for Colton as he found himself tied with Lincoln County's Evan Buck at the end of the regulation shoot. In case of ties, the shooters meet again in a shoot off to determine the champion. In the shoot off, Colton hit 23 of 25 birds defeating Buck by 1 bird to win the state title. In addition to the title, Colton also scored his first 100 straight dead targets in a competition.
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Pretending to be like the people you hate and seek to destroy.
Dinesh D'Souza on "Progressives' Tactic of Camouflage and Deception" – on The Glazov Gang
Dinesh D'Souza on "Alinsky, Satan and the Community Organizer of Resentment" — on The Glazov Gang
Stop Giving Obama Radicals the Benefit of the Doubt
J. Christian Adams is the founder of Election Law Center and the former Department of Justice lawyer who brought the case against the New Black Panther Party. He is author of the New York Times bestseller Injustice: Exposing the Racial Agenda of the Obama Justice Department (Regnery) as well as Ten Reasons to Impeach Eric Holder by the Horowitz Center. He also serves as legal editor to PJ Media.
Radicals: Portraits of a Destructive Passion
Deadly Delusions
Janice Fiamengo is an author, editor, and Professor of English at the University of Ottawa.
Radicals: Portraits of a Destructive Generation
Mark Tapson, a Hollywood-based writer and screenwriter, is a Shillman Journalism Fellow at the David Horowitz Freedom Center. He focuses on the politics of popular culture.
Destructive Passion
Bruce Thornton is a Shillman Journalism Fellow at the Freedom Center, a Research Fellow at Stanford's Hoover Institution, and a Professor of Classics and Humanities at the California State University. He is the author of nine books and numerous essays on classical culture and its influence on Western Civilization. His most recent book, Democracy's Dangers and Discontents (Hoover Institution Press), is now available for purchase.
Bastille Daze
Daniel J. Flynn is the author of numerous books, including "Blue Collar Intellectuals: When the Enlightened and the Everyman Elevated America," now available from ISI Books. Read Daniel's blog at www.flynnfiles.com.
The Masked Face of Marxism
Port Huron at 50: Still Communist After All These Years
Jacob Laksin is a senior writer for Front Page Magazine. He is co-author, with David Horowitz, of The New Leviathan (Crown Forum, 2012), and One-Party Classroom (Crown Forum, 2009). Email him at firstname.lastname@example.com and follow him on Twitter at @jlaksin.