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Each year the number of female athletes who are participating in high school sports appears to be growing. With sports like soccer, basketball, field hockey, crew, lacrosse, track and softball, athletes are now given the chance to play their sport almost year round. For the past several years I have had the privilege of working with several female athletes and I think this trend towards females playing more sports is fantastic. However, one trend that I have seen with high school female athletes is the increase risk of injury. It's very common for me to speak to a parent and have them tell me that their daughter has suffered one of the following injuries:
- Torn ACL
- Multiple stress fractures
- Torn rotator cuff
- Plantar fasciitis
- Hip/low back pain
The list above is just some of the more common injuries that I see with females. The truth is there is no way to prevent an injury. Injuries are a part of the game. However, I do believe that if athletes are trained properly they can greatly reduce their chance of injury. If you are a parent of a female athlete one question that I think you should ask yourself is "What steps can I take in order to reduce the chance of injury for my daughter."
Here are a few suggestions on how I believe you can reduce injuries in sports.
1. Stop playing year round: I understand that this may frustrate some parents and coaches but high school athletes need an off-season. I know there is a desire to increase your skill as an athlete, however, if you play the same sport for 11-12 months a year with a short break your chances of developing soft tissue injuries as well as muscle imbalances increases dramatically. I would recommend that 2-3 months out of each year females take a step back from their main sport and develop some new movement patterns. A question you have to ask yourself is if professional athletes have an off-season why don't high school athletes have an off-season?
2. Improve your nutrition: It's very rare that I work with a female athlete who is eating a well-balanced diet. Most females would benefit by simply adding more protein and fat to their meals as well as focusing on a quality post workout meal. A typical breakfast for a female athlete looks something like this: plain bagel & a glass of water or orange juice. A much better option would be the following: 2 eggs, banana and a glass of orange juice. Small changes in nutrition can have a dramatic effect on performance.
3. Learn how to decelerate: Most athletes have no problem running. Sure some kids are much more efficient at running than others, however, one area that needs to be addressed when training females is teaching them how to stop and control their body. This takes time. However, athletes who are stable and understand where their body is in space (proprioception) are less likely to suffer an injury than those who are unstable.
4. Improve your overall strength: One thing that I tell all of the female athletes that I work with is if you want to reduce your chances of getting hurt improve your overall strength. Most high school females have never touched a weight in their life and they are intimated by the thought of lifting weights. I can respect this but if taught correctly this can be a game changer for female athletes. An increase in strength will mean a more stable base of support which results in a more stable body. When a female athlete increases her strength so many positive things happen on the field or court. Here are just a few of the benefits:
- Increase in speed and power.
- Improvement in their posture.
- Increase in their confidence.
- Increase in their bone strength.
Note: The off-season that I mention above is the PERFECT time to implement a proper strength training program. You don't have to stop playing your sport completely in the offseason just reduce the volume and implement strength training 2-3x per week.
Here are a few exercise videos that if performed properly under the proper supervision can reduce the chance of injury. Please note that in each clip I show two exercises. The first exercise is the easier (regression) of the two. Please make sure that the first exercise is mastered before attempting the second exercise.
- Kneeling push to regular push up
- Body weight squat to box jump
- Band deadlift to KB deadlift
- Inverted reach to med ball reach
- Skate hop bounce to skate hop
As an athlete when you step on the field or court you can't worry about getting hurt. However, you can do something about reducing your chances of getting hurt. I think it's fantastic that female athletes are playing sports and doing things on the field /court that people never expected them to do. Just make sure that you have built a solid foundation and take a look at the big picture to see what areas you need to improve upon in order to stay on the field and play an entire season injury free.
Good luck.
A topic that has been debated over the years by both coaches and athletes is whether or not field and court athletes need to develop an aerobic base for their particular sport. When most people think of aerobic training the first thing that comes to their mind is long slow distance (LSD) running. The majority of field and court athletes that I have worked with despise this type of training (Unless you have a cross country runner that also happens to play field hockey). For most coaches and athletes this means running 4-6 miles at a slow pace. They believe that if they train slow they will be slow. On one hand I understand exactly what they mean. On the flip side after reading "Ultimate MMA Conditioning" by Joel Jamieson I developed a deeper understating of energy system training and in particular cardiac output training.
You may be saying to yourself I am sprinter why would I need to increase my cardiac output? All I need to do is sprint for 6-8 seconds, rest and then repeat it again 30-90 seconds later. The reality is your cardiac system is the "power plant of aerobic energy production" (Ultimate MMA Conditioning-Jamieson). The cardiac output method is a method that will improve the amount of blood that your heart can pump for each beat. As a field or court athlete this is critical to your ability to perform repeat sprints as well as have the endurance to play an entire game. A key component that I believe most athletes neglect is their ability to recover from a play or a sprint. In a perfect world I want a team full of athletes that can sprint, rest and repeat another sprint with the same intensity as the first sprint. By developing your aerobic system you will be able to perform more repeat sprints during a match or game.
In order to use the cardiac method you need to follow some guidelines in order to reap the benefits. Here is a list of what you need to follow in order to ensure that you're training the right energy system.
- Maintain a constant heart rate in the 120-150 bpm (beats per minute) range.
- Each session should last 30-90 minutes.
- Start with 30 minutes and increase the volume each week.
- Start with two (2) sessions per week and increase to as many as three (3) sessions per week in the off-season.
- This type of training should be done in the off-season to help develop a solid foundation to build upon.
- If your resting heart rate is above 60 bpm you will benefit from 4-6 weeks of this type of training. You goal should be to have a resting heart rate of 55 or lower. If your resting heart rate is under 50 bpm than you can limit this type of training to 1-2x per week in the off-season and progress to more advanced styles of training.
I would highly recommend that you pick up a good heart rate monitor to use. You can purchase a good one for under $125 from a company like Polar (www.polarusa.com)
Note: These guidelines are from the book Ultimate MMA Conditioning (Joel Jamieson)
When most athletes hear about this type of training they instantly think they will be asked to run miles upon miles. While I personally like to run and I believe every field and court athlete should incorporate some type of longer running in the off-season, there may be some alternatives for athletes. The first type of training that comes to mind for me is circuit training.
The reality is a soccer player needs to train differently than a football player, however, if their goal is to develop their cardiac output in the off-season they could follow a similar plan for 2-3 days per week to develop an aerobic base. The great news for athletes about this style of training is that there is no need to log 45-90 minutes of LSD running. Instead you can set up circuits either in the weight room, outside on the track/field or at a park. You're only limited by your imagination as long as the guidelines above are followed. Below I have put together a series of videos that can help you get a better understanding of some of the exercises that you can implement into your training program.
Video exercise clips:
Watch: Cardiac output intro
Watch: Cardiac output ladders/med ball
Watch: Cardiac output thunder bands
Watch: Cardiac output ropes/bench/squats
Watch: Cardiac output bench jumps/swings
Watch: Cardiac output post workout
Click here if you want to buy thunder bands: https://rbt.infusionsoft.com/go/bd/kevinm/
I personally think this style of training works best in conjunction with 2-3 days of strength training. Remember you are laying the foundation for future more advanced training methods. Without a solid foundation you are setting yourself up for potential injury and disappointment. When it comes to this type of training I personally like to use the following types of equipment.
- Sleds
- Ropes
- Bands
- Body weight
- Jump rope
- Medicine balls
- Kettlebells
- Jungle gyms at a park
For additional information on cardiac output training I would recommend that you visit www.8weeksout.com
Good luck in your training.
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: www.philly.com/philly/health/
Coming back well rested from a few days off, we had an important game to play against the NY Red Bulls. Not only are they in our conference, but by far our biggest rival. In the first half, we attacked very well, with a goal scored early on by Conner Casey. About 30 minutes into the first half, the Red Bulls were given a red card for a bad tackle on Danny Cruz. This gave us an advantage playing 11v10 for the rest of the game. After halftime, big man Conor Casey scored his second goal of the game putting us up 2-0. Nearing the end of the game, the other Frenchie, Antoine Hoppenot, scored our third goal – making the score, 3-0. I was very happy to be able to give the assist on Antoine's goal. On this play, Antoine passed me the ball at the midfield line. Seeing no one attacking me, I decided to dribble towards the goal at a fast pace. When I arrived inside of the box, the Red Bull defense was sprinting back to cover their goal. I saw Antoine coming into the top of the box to my side, giving me a chance to play the ball back to him for a perfect shot into the goal.
Next up was FC Dallas, home again at PPL Park. This game was not going to be an easy task with FC Dallas leading the Western MLS Conference. The score was 1-1 at halftime with our first goal being scored by Amobi Okugo off a long throw from Sheanon Williams. The last five minutes of the second half were very exciting with us taking the lead back with a goal from Aaron Wheeler. This was Aaron's first ever MLS goal! We thought we had handled the most difficult part by taking back the lead, but FC Dallas came back to score the equalizer in 97th minute of extra time. Even ending with a tie, this result felt like a loss for the team.
Our road trip over the Independence Day holiday was going to be tough one. With games at Real Salt Lake and in Houston, we had our work cut out for us. First up was Real Salt Lake. The coaching staff gave us great direction for this game to produce a positive result and I think we responded very well. I scored the first goal of the game in the 13th minute, giving us momentum early on. This is my third goal of the year with the assist from Conor Casey. I have to give lots of credit to Conor for this goal because he set it up so perfectly - my only job was to be ready to call for the ball at the right moment.
And then the 97th minute arrived again...Real Salt Lake was credited with a PK from a hand-ball inside of the box. They scored, making the final result of the game 2-2. I really felt that we were going to have a win that night, but it did not happen for us. We had to rebound very quickly after the game at Real Salt Lake to focus on our upcoming game 3 days later in Houston.
Back home! Next up was Chivas USA. We needed a win to get back on track after our disappointing road trip. In this game, the rain wouldn't let up, which became a big factor in play. At half-time, Chivas was winning with a score of 1-0, which surprised all of us – but showed us that we needed to step it up as a team. In the locker room, we reunited as a team and told ourselves that we needed more on offense to be able to win this game. And that's exactly what we did. Attacking in the second half, Michael Farfan played it short to me off of a corner kick. I crossed the ball into the box, Conner Casey headed toward the goal, and Brian Carroll came in to finish it off. Our second goal came off of an indirect free kick inside the box of Chivas. I set the ball up and passed the ball back to Michael Farfan, and he shot it right above the defenders standing on the line. We took the lead 2-0. This was my ninth assist of the season and brought me back to tops in the league for assists – pretty cool!
It felt great to get another win at PPL Park in front of our amazing fans who came out in torrential downpours and crazy wind. We need and want to continue on this path to clench our spot in the play offs this fall. I will keep you posted on our journey in my next blog entry!
Talk to you all soon!
Merci Beaucoup,
Sebastien Le Toux, No. 11
For the majority of high school athletes who are playing a fall sport, summer camp officially starts in two weeks. I can think back to when I was in high school and this was a very exciting time for athletes. If you are a freshman you have no idea what to expect as you make the jump to high school sports; if you are going to be a senior you have a very good idea of what your coach will expect from you on day one of camp. With that being said, in order to ensure that you are ready for "two-a-day" practices, I would like to share some tips that may make the transition smoother from summer vacation to practice.
I understand that teams have been "training" for most of the summer. Some kids have been participating in voluntary practices as well as team "speed camps". If you have been training all summer then the transition to mandatory summer camp will be easier. However, even the best athletes still need to plan for day one of summer camp.
Here are some training tips that may help you stay healthy as well as get the attention of the coaching staff:
Tip No. 1. Plan out the next two weeks: Look at the calendar and even if you are on vacation you still need to train as well as rest. Most teams will start their workouts on Monday, August 12. Take a look at what you have planned and set up a schedule that has you training every other day. There is no need to train every day before camp. However, I would recommend that you spend this time on conditioning as well some extra skill work for your sport.
Tip No. 2. Test yourself before camp: Most high school coaches require that their athletes complete some type of conditioning test. Some teams require their athletes to run 1 mile in under 7 minutes. Other coaches set up a series of tests to complete (i.e. shuttle runs, vertical jump, lifting test). Whatever test you are expected to perform do test this BEFORE day one of camp. I would recommend that you test yourself this week to see how you do. Be honest with yourself. If you are required to run a 7 minute mile and you test out by running 7:20 per mile than you know exactly where you stand and what you need to do in order to pass the test. Don't let the first day of camp be the first time you do the required testing.
Tip No. 3. Train the appropriate energy systems for your sport: If you are a soccer player focus on repeat sprints as well as shuttle runs. Assuming you have developed a good aerobic base (i.e. endurance) this is a good time to focus on speed work as well as some lactic capacity (i.e. 1-2 minute high intensity runs w/ 60-90 seconds of rest). If you are a football player focus on repeat sprints. An example would be to head to the track or field and after a good warm-up complete the following workout.
- Set(s) of 15 x 25 yd. sprints with 45 seconds rest in between. Each run is done at 100 percent effort.
- Rest five (5) minutes.
- Set(s)10 x 20 yd. runs with 45 seconds rest in between. Each run is done at 100 percent effort.
- Cool down
Note: Feel free to add in a change of direction (i.e. agility/transition) run for either of these options. Here is an example of a transition run: Lateral crossover continuous and sprint
This is the time to focus more on specific energy needs rather than general physical training.
Tip No. 4: Wake up early and train: The majority of high school athletes I speak to tell me that their training camps will be held in the morning (7 or 8 a.m.) If this is the case then you need to make sure that you start to wake up early and train at this time. If you have been sleeping in every day this summer until 10 a.m. you will have a rude awakening on day one of preseason camp. I would recommend that you do the following assuming you start camp at 7:00 a.m.:
6:00 a.m.- Wake-up
6:10 a.m.- Big glass of water with a light breakfast (I would recommend that you add some seal salt to a drink if possible)
6:20 a.m.- Pack up some water along with a sports drink and head out to the track, field or beach (wherever you will do your training)
6:30 a.m.- Start your warm-up routine: Dynamic warm-up
6:50 a.m.- Start the main portion of your workout
7:45 a.m.- Head home and eat a good breakfast
Tip No. 5: Have a nutrition and hydration plan for camp. Most sports will require that the kids train twice per day. Some coaches will allow their athletes to go home between sessions. Other coaches require that the kids stay at school all day for the workouts. Whatever the case may be have nutrition and hydration plan in place.
List of foods & drink I would bring to training in a container/bag:
- Two (2) bananas
- Watermelon/blueberries
- Strawberries/cantaloupe/pineapple
- Protein shake (freeze it the night before)
- Grilled chicken sandwich if you have to stay between sessions. Add sea salt to the sandwich.
- Two (2) large water bottles
- Bag of regular potato chips (eat a handful if you have lost a lot of sweat during the workout. A handful is okay at this time)
Note: You don't need to bring all of this food however, I would recommend that you have a lunch bag and have several options to choose from especially fruits as well as some protein.
Tip No. 6: Buy a foam roller. I can guarantee that after the first session kids will be sore. They will complain of their hamstrings, quads and adductors being sore. Several kids will develop shin splints after the first week. Although this is not as good as a manual therapist, I would recommend that you purchase a foam roller. The foam roller that I like is called the GRID. Ideally this would be used both before as well as after the workout. If you do not want to take the roller with you to training then at the very least I would get up a little earlier and do this before you leave the house as well as when you get home. It's also great to do before you go to bed to help alleviate some muscle soreness. Spend 5-10 minutes each time you use the foam roller and make sure that you are breathing properly (diaphragmatic) as you do this. Here is one movement that you do with the foam roller. Make sure that when you do this particular movement that you do not place the foam roller on your low back. Stay in the middle to upper portion of your back.
Video: Foam roller T-spine extension
One final point I want to make is that during these final two weeks I want you to enjoy some time away from your sport. You absolutely need to train during this time, however, keep the sessions short and allow a day in between for recovery. By now you should be in good shape. Use this time to implement some high intensity work as well as some vacation time with your family and friends. The key thing to remember is that on day one you want to make a good impression to your coaching staff so take the necessary steps to ensure that you leave a positive impression.
Good luck!
Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health: http://www.philly.com/philly/health/
When it comes to training, people like to debate about what is the best way to increase an athlete's power and explosiveness. Some people believe Olympic lifting is the best tool to increase an athlete's power output. Others believe CrossFit or kettlebell training are the most effective way at increasing an athlete's power. We can argue this point all day long and the reality is I don't believe that there is one single way to increase your power. However, I do believe that there is a very effective tool for athletes to use when it comes to increasing power output and that tool is a medicine ball.
Most coaches know that in order to increase power a lot of factors must go into the equation. Here are just a few of the things that we need to do in order to increase power output:
- Increase your force into the ground.
- Increase total body strength.
- Increase the speed of movement.
- Ensure proper alignment while we train.
- Focus on ways to properly decelerate our body.
- Maintain proper breathing patterns.
- The ability to stabilize under load.
As much as I like Olympic lifting and kettlebell training, I believe the best tool for teaching power output at the beginning of a training program is to use a medicine ball. A few reasons why I prefer to use a medicine ball at the beginning of an athlete's training program are:
- For most people throwing an object comes natural.
- It's fun. People like to throw things and this gives them the license to throw an object as hard as possible once they have good form.
- It's safe. Instead of lifting a weight over your head with the fear of dropping it on your head a medicine ball is a great tool to teach the mechanics of several more advanced lifts.
- You can take the medicine ball anywhere and train on your own.
- With this one tool I can work on speed, power, deceleration, change of direction, endurance, proprioception and mobility.
These are just a few examples of why I like to use medicine balls in a training program. The reality is a number of elite athlete's use these in their everyday training program. As I stated above, I use this at the beginning of a training program with new athletes, however, elite athletes use these daily for incredible results.
When it comes to training with medicine balls there are so many exercises to choose from. You are only limited by your imagination. Below are five exercise video clips that I have put together for you to review. As always ensure that you use proper form and start slow. If you have any pain (shoulder, back, etc.) back off of these exercises and consult with a medical professional.
Medicine ball squat to overhead throw-tutorial
Lateral lunge to shotput-tutorial
Skate hop continous w/ medicine ball throw-tutorial
Crow hop w/ med ball throw-tutorial
Regardless of your sport medicine ball training is a fantastic way to increase your power. Athletes from every sport can benefit from the rotational power as well as well the increase in aerobic output that they will see from this type of training. If you have kids this is a great way to slowly introduce them to the world of training. I guarantee that if you start slow and use a very light medicine ball kids will enjoy this type of training. Adults, if you are looking to drop a few pounds or increase your running speed implement medicine ball training into your routine.
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.
Okay, it's time for a fitness check-up. We are nearing the halfway mark of the summer and it's time for all of us to be honest with ourselves in terms of our summer training. Over the past several weeks I have had the pleasure of sharing with you my philosophy when it comes to training. I have offered you a handful of tips that, if implemented, can improve your overall health. If you have been following the suggestions that I have been making I hope that you are starting to see the gains that you want. Whether your goal was to fit into a certain swimsuit, run a 5k or simply feel better I hope that you are happy with your results.
If, on the other hand, you have been delaying the start of your program I have good news for you. You still have time to make some dramatic changes to both your body and your mind. I understand that we have a tendency to be afraid and procrastinate the start of something new. So for those of you who are still on the fence as to whether or not you should take the plunge here are five tips that can improve your health as well as your athletic performance.
Tip No. 1: Eat a salad every day
A fantastic way to improve your overall digestion as well as increase the vitamins and minerals that you absorb is to eat a large salad every day. The great news about this is that it requires no cooking and is rather easy to make. Let's face it most of us don't eat enough fruits and vegetables. Try this salad out for size and see how you like it.
- 1-2 cups of mixed greens
- 1 avocado
- ¼ cup of red onion
- ¼ cup of cherry tomatoes
- ½ cup of macadamia nuts or almonds (raw)
- ¼ cup of cucumber
- ¼ cup of strawberries
- ¼ cup of red peppers
- ¼ cup of yellow peppers
- 1-2 tbsp. of olive oil (FYI, spend some extra money and get a high quality olive oil)
Note: If you like to cook add in some chicken, steak, etc. Also a key point to remember is that you should add some fat (i.e. olive oil, avocado, nuts, etc.) to your salad to allow the nutrients to absorb into your body
Tip No. 2. Cut back on your portion size
We live in a society where more is better. I love to eat and a pet peeve of mine is when I leave a restaurant and I am still hungry. However, some of us are simply eating too much food in one sitting. Next time you sit down to eat try implementing this strategy.
- Eat proteins, fats and carbohydrates at every meal. This will help control your blood sugar levels which will help to satisfy you.
- Slow down. Most of us inhale our food rather than chew our food. One of the hardest things our body has to do is digest food so why don't we slow down and actually chew the food rather than shoveling it down.
- Your plate should have several different colors on it. Add vegetables to the mix in order to increase your fiber and nutrient content.
- After you finish your meal wait 15- 20 minutes before you go back for seconds. Most of us are walking back to the line while we are still eating food off of our plate. Relax, digest and then go back if you are still hungry.
Tip No. 3. Train hard then train easy then hard again.
Most people who start a training plan get very excited and they go to the gym and they do two hard workouts back to back. On the third day they go to get out of bed and they can't walk. Instead of walking they shuffle and they find muscles they never knew that they had. Remember one workout does not get you in shape. You need to be consistent and listen to your body. I always recommend to most people that they follow a plan like this: Monday (Hard), Tuesday (Easy), Wednesday (Hard), Thursday (easy), Friday (off), Saturday (Hard), Sunday (off). By doing this you will allow your body time to recover and repair the damage that has been done.
Tip No. 4: Get your vitamin D levels checked
Dr. John Cannell states in his book that more than 75% of all Americans are deficient in Vitamin D (FYI, Vitamin D is actually a hormone not a vitamin). As an athlete if you have sufficient Vitamin D in your body this is what you can expect per Dr. John Cannell's book: "Athlete's Edge: Faster, Quicker, Stronger with Vitamin D."
- Reduce chance of stress fractures
- Increase in speed, strength, endurance and power
- Reduction in body fat
- Increase in your recovery time
- Plus much, much more
If you are going to get a test I would recommend that you speak with your doctor or visit www.leg.org (Life Extension). It's very important that you get the correct form of Vitamin D checked 25(OH)D. In terms of vitamin D levels, Dr. Cannell recommends that you maintain a level of 50ng/ml. Dr. Michael Smith of Life Extension recommends that you maintain a level closer to 80 ng/ml per. Research is still being done but one thing that we do know is that lower Vitamin D levels are associated with an increase risk in several internal cancers. The good news is that if you are low, the supplement for Vitamin D is rather inexpensive and easy to take.
Tip No. 5: Body weight training
When all else fails it's hard to beat body weight workouts. The reason being is because it requires little to no equipment and the return that you see in your body is impressive. I will always recommend that people lift weights but 20-30 days of nothing but body weight work can be a great place to start for people looking to jumpstart their fitness program. Start the with the basics (push-ups, squats, sprints, rolling patterns and band assisted pull-ups).
As I stated in the beginning of this post, we are nearing the half-way point of the summer. Don't delay the start of your training program. Get started today and start feeling great! If you have been training for the past six weeks, congratulations.
Now keep it going!!!
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.
Unfortunately, as a society the overall health and wellness of many Americans is headed down a dangerous road. By the year 2030 over 50 percent of the population is expected to be obese. With illnesses like type 2 diabetes, heart disease and metabolic syndrome on the rise I can't help but be concerned about the health and future of our kids. While reading the book "The Real Truth About Sugar," author Samantha Quinn states that children as young as six months old are already obese. How is this possible? She states that some infant formulas are as much as 10.5 percent sugar as well as 43.2 percent corn syrup solids (similar to a can of soda). The reality is that if we don't pay closer attention to what we consume on a daily basis we may be putting ourselves and our children at risk for certain health issues.
The good news is that we can have an immediate impact on the health and well-being of our children if we "lead by example". Many of the illnesses that plague us today can be reversed if we acknowledge the problem and face the facts. Let's face it even though our kids might think that their parents are not cool they look up to us. They trust us and as much as they may "fight" us they want us to lead them in the right direction in terms of optimal health. As a parent, I understand the challenges that parents face when it comes to teaching our children how to live a healthy lifestyle. It is our responsibility to ensure that we give them every opportunity to thrive both physically and emotionally.
This week I want to share with you five ways that you can immediately improve the overall health and wellness of both you and your children.
Tip No. 1: Play with your kids 20 minutes a day: It may appear to be rather easy but all of us (myself included) get busy and sometimes spending time with our kids gets pushed to the side. Between work and parental responsibilities the day goes by rather fast. Make it a point to put away your cell phone and head outside and MOVE. If you have little kids play tag. If your kids are older play "hoops", soccer or simply have a catch with them. If your kids don't like sports go for a walk or ride a bike. The goal is to increase your heart rate as well as spend time with your kids.
Tip No, 2: Eliminate soft drinks, fruit juices and most sports drinks: The majority of these drinks are filled with high fructose corn syrup (HFCS). Although we don't know the immediate impact it has on our health, there is compelling evidence that consistent consumption of these drinks leads to obesity, metabolic syndrome, insulin resistance and leptin resistance to name a few (FYI, Leptin is the hormone that tells us when we are full). Since HFCS has been created there has been a dramatic rise in a number of diseases and illness in adults as well as kids.
Tip No. 3: Take them food shopping: A great way to introduce kids to a healthier lifestyle is to take them food shopping. Whether you go to a farmers' market or head to your local grocery store, introducing kids to food shopping gives them a greater respect of where their food comes from. Teach them that the perimeter of the store is where you find the healthier options (i.e. fruits, meats, dairy and veggies). Let your children see your food bill so they have a respect for how much it costs to provide nutritious meals for your family.
Tip No. 4: Exercise during TV commercials: As a kid I loved to watch TV. Sure I played lots of sports and was active after school, however, I enjoyed TV just like everyone else. Try implementing this game with your kids. Next time you sit down to watch TV pick two body weight exercises that you can do during the commercials. Make it a game. Keep track of the number of "reps" that you do during the commercial. The best exercises to do for this game would be the following:
- Push ups
- Plank for time
- Body weight squats
- Couch push-ups (This is a great progression if you are unable to do a regular push up. Simply put your hands on the end of the couch and perform a push up.)
Tip No. 5: Get outside and run sprints: Kids love to sprint. They don't want jog. They don't want to do "tempo runs". They want to sprint and play tag. Think about it for a second. Kids have figured out the best way to do "intervals". They run for 5-10 seconds and then they walk. They repeat this for a long time whenever they are at the park or on the playground. Why not do this at home with them and make a game of it. As adults I think we need to "play" more. We need to think back to when a lot of us were in good shape and it often revolves around games. Pick 1-2 days per week and instead of doing a class at the gym play a game with your kids (i.e. touch football, run the bases - do kids even know how to play this?, walk to a park and play hoops).
As parents it's our responsibility to educate our kids on the benefits of living a healthier lifestyle. Times have changed. We all know that kids as well as adults have more distractions which could have a negative impact on our health. The good news is that by taking some small steps you can dramatically improve the health of both yourself and your family. The benefits from the suggestions listed above are many but most importantly you are teaching your kids the importance of health and exercise while at the same time spending valuable time with them.
Have a question for Union strength coach Kevin Miller? Leave a message in the comments below.
After a heavy loss against the defending champion Los Angeles Galaxy, 4-1, we needed a quick turnaround at home against Chicago Fire. Three minutes into the game, I took a corner kick, the ball got back to me and on my first touch I crossed it back in the box. Jack Mc headed it in the goal and we led 1-0 early in the game and it was the final result. This was my fourth assist of the year. It felt good to get a win at home and have a clean sheet before having to road trip in Canada. First stop was at the Eastern conference leader Montreal.
This game was crazy, we lost, 5-3. We made many mistakes in the game but we never gave up and tried to come back on the scoreboard. I scored my 2nd goal of this season, and it was the goal that brought us back to 4-3 and gave us some hope to tie the game in the last five minutes. It came from a Sheanon Williams long throw, as I was waiting on the top of the box. The ball came right at me on my chest, I brought it down on the ground with my right foot and quickly took a shot with my left foot before the defender could block me. I was very pleased with my goal because I did everything right in the execution technically. And it was a long time since my first goal in the opening game so it felt really good.
The week after we flew to Toronto, I don't have much to say about this game. I played as a forward but it was a very frustrating game for me because I didn't touch the ball much and at the end I was not really happy with my performance and I think the team overall felt the same way. We tied the game 1–1 in the last minute on a goal by guess who? Jack Mc again. It was his 10th goal of the season. Now it was time to come back home and host the Columbus Crew.
We were very motivated to get three points for the game before having a little break. We played an amazing first half with three goals and that ended up being the final score, 3-0. We definitely needed a win like that at home for our fans and for our confidence. It showed us that our team is capable of that type of performance. In this game I got credited for two assists. The first one came from one of my corner kicks and Sheanon Williams scored his first goal of the season with an acrobatic finish.
The second began with great pressure from our forwards, I anticipated the pass to the left back and stole the ball from him. I pushed forward with the ball, entered the box on the right side and saw Conor Casey making a run into the first post. He did a great finish with a diving header. I started this game as a right midfielder and I think that I played my best game of the season so far and I hope there are more to come.
Thank you for your support, I'll talk to you soon.
Merci beaucoup!!!
Sébastien Le Toux, No. 11
This past May over 38,000 people ran the Independence Blue Cross Broad Street Run, held every year in Philadelphia. The number of people who begin a running program is increasing every year. As the number of participants increases so do the number of injuries. I want to start by saying that I am a runner. I enjoy lacing up a pair of sneakers and running on a trail just like all of the other runners in Philly. I have suffered my fair share of injuries over the years and I have made every mistake you can make when it comes to training (ie. overtraining, running while in a lot of pain, neglecting my strength training, etc.) I know how a lot of you feel and I am here to share some tips that I believe will help you run faster and stay healthier.
One of the main reasons I believe more and more people are starting to run is because it is easy to get started. By no means am I saying that it's easy to run but rather all you need is a pair of sneakers and some running shorts. The problem that I see is that most people are running in pain and have no idea where to start in terms of their training. If you talk to any experienced runner I am sure that he/she will have several suggestions on what a "newbie" should do to decrease their chance of injury while improving their fitness.
This week I would like to offer five (5) tips on how to improve your 5k speed and reduce your chances of sustaining an injury. The reason I picked the 5k is because it is a great place to start if you are planning to run longer races in the future. Also, whether or not you are a first time runner or an experienced marathoner your goal should be to run FAST. I know what some of you are saying right now "I just want to run and enjoy my slow jog". Good for you that's great but if you can run FASTER you will spend less time pounding your joints and may decrease your chance of injury. Heck you may even win an age group award!
So if you are a runner (or any athlete for that matter) who is looking to improve their speed here are five tips along with some videos for you to enjoy.
Tip No. 1. Use a heart rate monitor: One of the best tools you can use to help you increase your 5k speed is a heart rate monitor. A good monitor will cost between $100-$200 dollars. I think it's the perfect piece of equipment to use when you are doing track workouts or intervals. The main reason I recommend a heart monitor is to track how well you are recovering both during and after a training session.
Here is a video to show you how to use a monitor: Heart rate training tips for athletes
Tip No. 2. Improve your alignment: Let's face it, running beats you up. Nobody said it was going to be easy. What if I told you that you could reduce your chance of injury if you did some rather simple self-corrective exercises each day to help you improve your alignment as well as your speed? Would you listen? Would you actually do them? Chances are you are starting your workout in poor alignment. If you have access to a good chiropractor or manual therapist then that is fantastic. However, you must be able to fix yourself. The exercises I am talking about were developed by the Postural Restoration Institute. I was fortunate to take one of their courses last November and it has had a big effect on how I feel. The biggest impact it has had on me is my breathing mechanics as well as my pelvic alignment. I am planning to do a whole blog on this topic but for now I would recommend that you head over to posturalrestoration.com and check out their site. Also, there are several therapists/coaches in this area who are trained in their philosophy. I can tell you first hand that if you have hip or back pain you should look into their corrective exercises.
Tip No. 3. Improve your single leg strength: Whenever I assess a new athlete (runner or field/court athlete) one of the first things I do is look at their single leg strength. The majority of the time there is instability in one or both legs. If you want to increase your 5k time I would recommend that you start to implement some single leg strength training into your routine.
Click here to watch a video: Single leg runners: 5k
Tip No. 4. Strengthen your posterior chain (aka your backside): If you want to be able to have a "kick" at the finish line you had better be able to turn on your "Go" muscles. A lot of runners have strong quads and good looking abs but lack the strength in their hamstrings, glutes, and low back. Watch this video to learn how to do a simple yet effective exercise for your "Go" muscles.
Video: Deadlift for runners
Link to buy bands: https://rbt.infusionsoft.com/go/bd/kevinm/
Tip No. 5. Build real upper body strength: If you want to increase your speed one thing you need to increase your power and strength. Most people who run do some "core work" and may do some strength training 1-2 times per week but have you ever really tried to do a perfect push up? Have you ever set a goal of achieving 100 push-ups in 4 minutes? If not, now is the time to start. If you are a beginner start slow and see how many you can do in 1 minute with perfect form of course. You can rest anytime you want. I guarantee that if you start to do push-ups correctly (3-4 x per week) you will see your 5k time drop.
Video: Push-ups for runners 5 k
Whether you are a new runner or an experienced runner your goal should be to run as fast as possible. Everyone can get faster. Implement some of these tips into your program and I believe you will see your times drop.
Good luck!
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.
For this week's post I want to talk briefly about nutrition and more specifically "healthy snacks."
A question that I am often asked by people looking to improve their body composition as well as their energy levels is "what type of healthy snacks can I eat if I want to look and feel better." Before we get started I want to stress that I am not a nutritionist. The nutritional tips that I provide are based off of my own experience as well as books that I have read. If you want to talk to an expert in the field I would recommend that you head over to precisionnutrition.com and speak with John Berardi and his staff.
Most people love to snack. Whether it's reaching for a bag of chips at a game or heading to the vending machine while at work. The key when it comes to choosing "healthy snacks" is to try and eat unprocessed food whenever possible. One thing that you have to remember is that most food companies include ingredients into their snacks that don't fill you up but rather keep you coming back for more. Instead of truly satisfying your hunger they may cause a quick spike in your blood sugar that may provide short term relief but after about an hour you are reaching for your third bag of chips.
When it comes to choosing "healthier" snacks I think it is important to take the following things into consideration.
- Eat snacks that have a balance of proteins, fats and carbohydrates. If you eat snacks that only have carbohydrates you will be in search for more food in about an hour when your blood sugar drops again.
- Plan ahead. By this I mean look at your day and if you are going to be on the run all day in between meetings and your car have snacks that can be eaten quickly and that provide quality nutrition. A great choice here is a homemade trail mix.
- Stay away from the vending machine. These foods are filled with sugar and additives that your body simply does not need. If you want something sweet than make some homemade chocolate covered cashews, almonds or macadamia nuts.
- Avoid fat free products. We have been told by so many people in the media that we should eat low fat or fat free products. Next time you reach for a fat free granola bar take a close look at the ingredients and I guarantee the product is filled with sugar, food additives as well as a host of ingredients that are not good for you. Remember this, fat is not the problem eating a whole bag of chips or sitting at your desk for 8 hours without moving is the problem. Add some good fat (i.e. olive oil, coconut oil, raw butter, nuts) to your daily nutrition plan.
- Eat foods that will eventually go bad. The candy bar in the vending machine although it tastes good could probably stay in there for over a year. Instead eat foods that after a period of time will spoil. This is a sign that you are eating real food and not something that was made in a lab.
Here are five snack options for you to add to your nutrition. The snacks made below are simple to make provide a good balance of vitamins and minerals.
1. Homemade trail mix: Instead of spending money on a bag of premade trail mix try this simple combination instead. Mix all of the combinations below in a zip lock bag and carry it with you to work (or leave it in your car if you drive a lot).
- ¼ cup of raisins
- ¼ cup of macadamia nuts
- ¼ cup of raw almonds
- ¼ cup of tart cherries
2. Greek yogurt (Try and eat vanilla if possible. The "fruit" flavors have added sugar that you may want to avoid if you are concerned about weight gain or are a diabetic)
Add 1-2 servings of vanilla yogurt with fresh strawberries or blueberries. If you want to add a crunch to the mix add in some organic granola.
3. Power smoothie
- ¼ cup of orange juice (optional)
- ¼ cup of water (Use more if you skip the orange juice)
- 1 banana
- 1 tsp. of melted coconut oil
- 5-6 strawberries
- 1 handful of frozen mango
- 1 scoop of a high quality whey protein (I prefer Whey Natural USA which is grass fed)
- 1 handful of kale (optional)
- Handful of goji berries (soak these for 15 minutes in water before placing them in the blender)
- 1 tsp. of spirulina (Optional. Spirulina will turn the smoothie green. It is a rich plant protein that offers a host of health benefits (i.e. B-vitamins, iron,magnesium,etc.). This may not be for everyone but if you are looking to add vitamins to a snack mix in a small amount to your smoothie and give it a shot.
- Blend for 45-60 seconds to make sure everything is chopped up.
4. Dark chocolate covered raw cashews w/ sea salt and cacao.
- In a pot mix in ½ cup of dark chocolate as well as a small handful of organic cacao.
- Melt the chocolate very slowly and add in the raw cashews (1/2 cup).
- Cover the cashews with chocolate and place them on a plate and put them in the fridge for 1 hour to allow the chocolate to harden.
- Sprinkle sea salt on the chocolate and place it in the fridge.
Note, when doctors tell you that chocolate is good for you they are not talking about candy bars they are talking about cacao. It is considered a super food and is very high in antioxidants.
5. Frozen banana with milk (I prefer raw milk but if you do not like the taste use regular milk)
- Peel a banana and place it in a freezer bag for 4-5 hours or until it is frozen.
- Take 1 cup of milk and pour it in the blender.
- Next add the banana and some cinnamon or dark chocolate (optional) to the mix.
- Blend on high until it is thick and creamy (FYI, don't add to much milk you want it to be think like a milk shake).
- If you are someone who needs to eat a bowl of ice cream each night try this a few nights a week instead of the ice cream.
Here is a Bonus snack for you. Homemade avocado dip
- 2 ripe avocados
- ½ lemon squeezed
- ¼ cup of a red onion chopped
- ½ ripe tomato chopped
- Handful of cilantro leaves chopped
- Sea salt to taste
Mix all of the ingredients in a bowl and place this in the fridge for 30 minutes. Add the sea salt to taste. Chop everything up (Make sure the avocado is ripe) and eat with some chips or fresh veggies or add this to a chicken sandwich.
When it comes to snacking it's really important that you enjoy what you eat. By no means am I telling you to stop eating some of your favorite snacks. I think pretzels and ice cream and candy bars are delicious. However, if you put a little effort into preparing some "healthier" alternatives you can still enjoy the taste of the food and reduce the amount of processed foods that you consume. Remember, food should be something that we enjoy and eat because we are hungry if you are an emotional eater you need to find ways to reduce the temptation to snack all day long on empty calories.
As always if you have questions or comments please send them my way and I will do my best to answer them.
Thank you and have a great day!
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.


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text: Do You Even Lift, Bro? Tweet Via: www.nationalpallets.co.ukHello there! If you are new here, you might want to subscribe to the RSS feed in order to get all the latest infographics we post. « Previous Next » Random Jan 3 January 3rd, 2014 comments Science Infographics Embed This Infographic: Find more great infographics on NerdGraph Infographics


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Buddy must create a massive ski mountain cake with a working chairlift and have it delivered to the top of a mountain. And Ashley's Next Great Baker 3 nemesis Paul returns after he loses everything in Hurricane Sandy. Will a ski race end their feud?
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When you use eduroam at a participating institution outside of
UB, you are authenticated through UB with a secure connection. You
don't need a VPN client unless the service requires two-factor
Some UB services require that you are on-campus to use
You are on campus if you are:
Questions about IT services? Troubles with your UBITName?


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Sundays at 8 and 11 a.m.
14333 Bolling Drive, Denver, CO 80239
Tel: 303-375-0754
Email: email@example.com
True Light Baptist Church takes it stand on the changeless Word of God as expressed in the following general STATEMENT OF FAITH:
• We believe the Bible to be the inspired, the only infallible, authoritative Word of God. We believe that there is one God, eternally existent in three persons, Father, Son and Holy Spirit.
• We believe in the deity of our Lord Jesus Christ, in His virgin birth, in His sinless life, in His miracles, in His vicarious and atoning death through His shed blood, in His bodily resurrection, in His ascension to the right hand of the Father, and in His personal return in power and glory.
Read more.


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- Yay! I don't have to do it. Rommel Feria is here to save the day!
– Extemia is a free VOIP thing. Skype is cool, too.
Welcome Remarks by Fred Torres
- Among present: Cynthia Mamon, TJ Javier, CIO Board
- This event, to my mind, is a first because of two reasons. One, this
is the first time that Sun Microsystems and Microsoft co-sponsored
an event together. Yes, ladies and gentlemen, two business rivals
working together toward a common good. It exemplifies true-blue
- Acknowledge the participation of your CIO board which has been
meeting regularly to put up this event.
- Of course, credit where credit is due. Sun: Ito Gruet(?). Microsoft:
"Most eligible bachelor in IT", Mark Quiambot(?).
- The second reason is that this is the first time we are going to lay
our cards on the table relative to the two technologies. Much has
been said. What is the real score? The rationale behind this program
is not to push for a specific technology, but rather to put things
into the proper perspective so that CIOs can have an informed
- Research and development. The economic lifeblood of IT is research.
This is because of the demand for greater and more complex
capability and the fast evolution and change in the IT equation.
Given this, there are questions that have arisen, like are there
technology updates? are there patches available? will there be
after-sales support? I remember in DTI, we had to make the painful
decision of migrating to another platform because the platform we
chose as a standard did not have the after-sales support we
- Interoperability. The brave new world of government computing is all
about one-stop shop, any time anywhere access. Integration is a key
factor in developing mission-critical systems. One of the basic
criteria is that there should be cross-agency implication for a
[system]. eGovernment fund amounting to ~ PHP 4 B, there for the
taking, just come up with proposals.
- Security. Is one software really technologically inferior, or is it
just the law of averages?
- Contentious: cost. Is there really such a thing as a free thing on
the Internet? Are we just being taken for a free ride? Hopefully, in
this session, we can discuss this fully.
Announcement: Someone had a terrible accident. CIO board came out with
a resolution. 20T donated toward her medical bill. Also interested in
fundraising campaign.
Announcement: Next summit topic? Could be follow-through of last
session on Summit, or follow-through of whatever session, so feedback
is useful.
The rationale behind this session is to help the CIOs make decisions.
Macro perspective, not just the short-term effects but also the
long-term implications.
- Historic event: partnering with Microsoft to help develop the
Philippines to be a globally competitive country.
- Brief background. Doing it for CIOForum because they realize the
value and the critical function of the CIO Forum. Very critical
component in the ICT industry. The most prestigious IT leaders in
- Announce much awaited partnership between the two companies not only
to promote our business objectives but also to promote the country's
ICT development. Leverage both to benefit country first, users
second, then business will follow.
- President announced job creation as a major objectives. Promoting
certification. Promoting use of technologies in government and
business. Promoting training and certification, build manpower
skills, workforce. Local products. Sun: Java competency centers.
Signed up for the national ICT certification program, to be launched
in September with Oracle and other partners. Provide generous
discounts for Filipino ICT professionals. Limiting factor is cost?
Officially launched in September, so encourage users to take
advantage of generous discounts for certifications. Code of Ethics.
We'd like to ensure that there is proper use and effective
utilization of ICT funds. Not just trust and confidence in
egovernment projects, but the country as well. We need to police
- We are not able to provide jobs for the Filipino ICT graduates
because they are not really focused on what is in demand out there.
- …
- We must push computer literacy. This is something we have to push
as soon as possible.
- English proficiency program, also. Low marks in passing
certification exam due to comprehension problems. Nationalism is
pushing Filipinos to be globally competitive.
- Key message: We are Filipinos first before we represent our
- Objective: Perspective of what we're supposed to be deing here.
- Mission: Enable people and businesses threghout the world to realize their potential.
- Our objective: To enable the Phil to become a globally competitive economy.
- Open source, commercial open source, commercial software
- Joint session for pros and cons of each.
- What you should expect today: technicial description, best fit,
existing system, interoperability
All about choice
- Software choices should be based on merits and value of technology
– Software is highly evolving
– Government should promote healthy competition and innovation
Commercial software
- Innovation
– Good for industry, contributes to economy. USD 1 to Microsoft, 7-8 USD goes to solution developers
– Simple & low-cost, consumer-like product
– Customer support, responsiveness
- Commitment: education, innovation, local community
- Important part: Commitment to vibrant economy
- Use respective technologies
Technical consultant, Sun Microsystems Philippines, Inc.
"Open source, open standards, open systems – a recipe for open government"
- Put a little bit more clarity on "open standards", "open source",
"open technology".
- Timeline (long)
- Open technology: open systems, open source, open standards
- Open systems: A system that implements sufficient open
specifications for interfaces, services, and supporting formats to
enable properly engineered components to be utilized across a wide
range of systems with minimal changes, to interoperate with other
components on local and remote systems, and to interact with users
in a style that facilitates portability. — US Department of Defense
Open Systems Joint Task Force
- 1977, Bill Joy started Unix and the BSD license. Bill didn't have
Internet and Linus had it!
- Open source defined. (OSI). Free redistribution. Source code.
Derived works. Integrity of the author's source code. No
discrimination against persons or groups. No discrimination against
fields of endeavor. Distribution of license. License must not be
specific to a product. The license must not restrict other
software. The license must be technology-neutral.
- (He blogs using a PHP system, probably custom.)
Open standards defined.
- Enables different information technology systems to commnicate
- Overcomes all of the issues that arise with custom software
interpreters and therefore lowers the barriers to integration:
time, cost and risk
- …
A trio of Iowa State University computer science students has devised
"spatial cues," a computer program that combines text messaging with the
Global Positioning System. Spatial cues incorporates a setup similar to
those in art galleries and museums, in which patrons can play recorded …
E-Mail from email@example.com
Just in case you want to get certified but don't want to shell out the
bucks for it, Brainbench is making all its certifications free from
July 1 to July 14 only.
E-Mail from Walter So


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We never stop improving and that's why we're successful. See how we're improving facilities, programs, patient safety and patient satisfaction.
We're the most recognized community hospital in the state and it's our people who make us great. See hospital and staff awards.
Winchester Hospital was the first community hospital in the state to achieve Magnet designation, recognition for nursing excellence. Learn why.
Our tremendous staff gives back to our community by coordinating free health screenings, educational programs, and food drives. Learn more.
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A callus is an abnormal thickening of the top layer of skin, which is composed of the natural protein, keratin. Calluses can form on areas that are repeatedly exposed to friction or pressure. They are usually painless or only mildly painful.
A corn is a small, well-defined, thickened area of skin that forms on the toes. Corns put pressure on the underlying skin against the bone. They are usually inflammed and painful.
Calluses and corns form as protective pads of skin in response to repeated friction or pressure. Causes include:
Factors that may increase the risk of calluses and corns include:
Symptoms of calluses include:
Symptoms of corns include:
The doctor will examine the skin where a corn or callus has formed. Diagnosis is based on symptoms and visual observation of the corn or callus. They are easily distinguished by:
The doctor may need to use a scalpel to reveal the layers of the skin growth to make sure that it is a corn or callus, rather than a
Treatment of calluses and corns usually includes self-care and medication. In severe cases, minor surgery may be necessary. People with
or circulatory problems should always see a medical doctor or podiatrist for treatment. Self-treatment may lead to severe infection in these individuals.
For calluses:
For corns:
Applying keratin-dissolving medication (such as salicylic acid) can help dissolve calluses and corns more quickly. Apply medicine carefully because it contains acid that may damage nearby healthy skin.
In severe cases, calluses and corns may need to be shaved off with a scalpel by a doctor. More extensive surgery may be needed to correct foot deformities that cause extremely painful or debilitating corns.
If you are diagnosed as having a callus or corn, follow your doctor's
To prevent calluses:
To prevent corns:
American Academy of Family Physicianshttp://www.aafp.org
American Orthopaedic Foot and Ankle Societyhttp://www.aofas.org
Canadian Orthopaedic Associationhttp://www.coa-aco.org
Canadian Orthopaedic Foundationhttp://www.canorth.org
Callus. EBSCO DynaMed website. Available at:
https://dynamed.ebscohost.com. Updated August 27, 2012. Accessed September 14, 2012.
Corn. EBSCO DynaMed website. Available at:
https://dynamed.ebscohost.com. Updated August 27, 2012. Accessed September 14, 2012.
Corns. American Academy of Orthopaedic Surgeons website. Available at:
Updated March 2001. Accessed July 24, 2012.
Corns and calluses. Mayo Clinic website. Available at:
http://www.mayoclinic.com/health/corns-and-calluses/DS00033. Updated May 24, 2012. Accessed July 24, 2012.
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The credits for this production have not yet been completed or verified.
From Across the Pond
Circle Theatre , (9/07/1907 - 9/12/1907)
Category: Musical, Comedy, Original, Broadway
Description: Adapted from the Berlin and Viennese success
Setting: Act I: Ellis Island. Act II: Chatham Square. Act III: The Bowery.
lyrics by Adolf Philipp and Mortimer M. Theise


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Refinex Micro-Dermabrasion Pro Collagen Treatment
Keeping my face in tip top shape is a top goal of mine. I want to look fresh and young for as long as possible. You may have read the reviews I wrote for other skin care products I received from Natural Skin Shop and know that I've been very pleased with their products. The Refinex Micro-Dermabrasion Pro Collagen Treatment is the last product I've used from Natural Skin Shop and it very well might be my favorite.
Refinex Micro-Dermabrasion Pro Collagen Treatment is a 2 part product. The first step is to rub your face with the Super Fruit Microdermabrasion. Its a gritty substance that you apply and rub onto your skin in small circles. I paid extra attention to the areas that seem to get flaky on me; sides of my nose and forehead. After rinsing real good I'd blot dry and then apply the second portion of the duo. The Super Fruit Collagen formula is a serum that spreads easily over your face and neck, leaving you with cool and moisturized skin.
I really liked that it didn't take long to notice a change after using the Refinex. I'm a very impatient person and I love immediate gratification. After just one use my skin felt different when I'd touch it. It was softer, less dry and my flakiness was lessened. After just a week of use, I noticed my skin tone had evened out, I had ZERO flakiness and my fine lines on the sides of my nose were less noticeable.
I like to get real close to the mirror and analyze my skin. I don't recommend doing this because you'll see all kinds of things you'd wish you hadn't. I really felt like a huge difference in my skin was made when 2 (yes, TWO) people commented on how pretty my face was. Seriously, that's a wonderful thing to hear. They didn't pin point it to being my skin but I know that was it – its the only change.
As with the other products from Natural Skin Shop, this product had no noticable scent and caused me no irritation. I've used it once a day for 2 weeks straight. Its a wonderful product that I will definitely make part of my skin care routine. The duo costs
$88 $76 for both bottles, each being 120ML.
Read my other reviews:
Each review also has a giveaway attached to it, so check them out!
Giveaway: You can also enter to win Refinex Micro-Dermabrasion Pro Collagen Treatment by using the form below. Giveaway is sponsored by Natural Skin Shop and will end on 04/10/13. Best of luck!


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These days Google plus has become the favorite of the Geeks and other tech savvy people as well. The potential of Google plus is really worth mentioning. It is a benchmark just like the facebook, twitter and other social networking sites as well. Another, most big bang effect of Google plus is felt on the SEO. The notion of Google plus was launched on September 2010 at San Francisco. Marissa Mayer the Vice president of Google search announced it gladly. She said that user would really feel great to experience a robust system. In fact, this would make the search more efficient and faster than before.
Image Source:- johnhaydon.com
Instant results: Google always assure you to get instant search result. As you insert the word, it understands what you are questing. This is really a revolution in the field of Geographic Information System. Another great thing is that you could search your query with the Google prediction. This outstanding search options are present in the computers of everyone all over the world. Google instant will serve you for searching various items. However, Google instant is still now not available in mobile phones.
Time management: Initially Google used to take 9 sec to enter a word and search. Now the option will enable you to search your item within 2.5 seconds. The moment you start to insert your query Google instant quickly identifies it. It instantly gives you the result according to the popular searches.
Insta type help: This enables you to get the result instantly. As soon as you type the sentence or word, it assumes the rest of the phrase. Now before clicking on the enter key you would be able to see the result in front of you. This really saves your time as well.
Scrolling for search: One of the outstanding features of Google, it enables you to get details of the Google search types. Now as you press the arrow keys your item is selected automatically. Now the Google instant is ready to give you the desired result.
Google instant tracker: At present Google is not bothered regarding the segregating the ads of Google instant. In fact the advertisers are not getting any details of the Google instant ads. They kept the sponsored links on the right hand side and the normal links as it is.
Well guys Google instant is a new carnation of Google. It will garner your encyclopedia with more and more knowledge. It is robust, unique and incredible. It simply understands whatever you want to tell. It is really an amazing product of Google. It has an awesome capacity to predict your search type and give the accurate result. Thus, it will also boost up the search result in the zenith. The advertisers would also understand their company's ranking. Unlike facebook, twitter the Google plus is also posing a strong rivalry. However, you should also enjoy the wonderful effect of Google plus and it will leave a good impact on SEO.
About the author: Margaret is a blogger by profession. She loves writing on environment and technology. Beside this she is fond of books. She recently bought eboard. These days she is busy in writing an article on steam support.


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Get in Touch
iPhone/iPod Touch
The iPhone and iPod Touch products are very important to us, we feel they have the largest market penetration coupled with the most flexible platform available from the main players in this market.
Why do we love the Apple mobile platform?
If you have ever used one you already know the answer to this one - they simply make things easy to achieve, even the most complicated things are just easy. The device is fast and the attention to detail is excellent, using the phone is a joy.
Apple have created a mobile application market that can not be matched by any of their competitors, having both the desktop based iTunes app store and the always with you iPhone/iPod Touch store directly on the device makes reaching your potential customer base very easy.
Where are we going with the iPhone/iPod Touch?
In short - lots of places, we have big plans in the mobile market across multiple product categories. We hope to start delivering our first apps shortly - so keep checking back to find out how we are doing.


text: More and more people are discovering Argentina each year. With a current exchange rate favorable to international visitors, it is now an ideal time to visit the country.Argentina has what are probably the most developed highway, National Park, and campground systems in Latin America. They can be visited year-round.The natural wealth ranges from glaciers to deserts, from lush jungles to the highest peak in the western hemisphere, from cosmopolitan Buenos Aires to tiny provincial towns or indigenous villages.Touring the region by motorhome is an ideal way of visiting Argentina, allowing you to choose your own destinations and pace, with comforts comparable to those of a good hotel.Andean Roads can help you spend an unforgettable vacation in this part of the world.


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Beyonce Performing at the Super Bowl for Free
Beyonce earned more than $40 million in 2012. She usually commands up to $2 million a performance. For her performance at the Super Bowl she will earn $0. So why is Beyonce one of the biggest musical stars in world not getting paid, well NFL spokesperson Greg McCarthy explains saying "We do not pay. We cover all expenses associated with the performance." Cost to cover expenses is rumored to be as much as $600,000 which includes travel, lodging, money for backup dancers and other miscellaneous things. Plus the opportunity for Beyonce to perform on the biggest stage of the year is the most beneficial to her.


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Healthified Creamy New Potatoes and Green Beans
Healthified Creamy New Potatoes and Green Beans
Provided by: live better america
total prep
0g sat fat • 0mg of cholesterol see the comparison. Dijon-style mustard adds a delicious zip to this easy slow cooker side dish.
- Place potatoes and green beans in a 3 1/2- or 4-quart slow cooker. Combine soup, the water, mustard, and dill weed. Pour over vegetables; gently stir to combine.
- Cover; cook on low-heat setting for 6 to 7 hours. Gently stir before serving.


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With the new iBooks Author application only available for Mac users, the vast majority of us are left to fend for ourselves when it comes to making fixed-layout ebooks. This is probably just as well if you're at all like me and prefer to do things yourself and have complete control over the end result, although it's not all that difficult if you take it step by step and have a fair amount of patience (and good attention to details). While iBooks Author looks like it has some nice features, it requires a trade off in rights to the final product that I'm not willing to make just yet, particularly when there are other options available.
The essence of a fixed-layout ebook, from a practical point of view, is that - as the name implies - it allows for the creation/replication of exact graphic design layout which the reader cannot alter, as opposed to the standard "reflowable" formats which allow the end user to change the font and text size, for example. This is incompatible with highly formatted layouts such as graphic novels and magazines, and simply unacceptable to many graphic design departments who've spent decades (if not centuries) refining the arts of composition, typography, and illustration.
Apple's fixed-layout iBooks format is an ePub file with a few additional options and requirements that make it only viewable on iOS devices, but also incorporates all the nice features inherent in the iBooks app, such as pinch and zoom, animated page turns, and automatic reorientation. Both Barnes & Noble's NookColor/Tablet and Amazon's Kindle Fire have fixed-layout formats, but B&N have thus far been very restrictive in allowing anyone but trade publishers to use their format, and Amazon have only just recently released the specs for their new KF8 format, which is still a work in progress, with the comics portion still forthcoming. And of course they both only have 7" screens, which is too small to adequately display more than a single book page at a time. This is not prohibitive, but it isn't ideal either, particularly if you want to reproduce the two-page layout of a print edition.
My intention here is to share enough of what I've learned to aid you in producing your own fixed layout iBooks from scratch, without the need of an app or conversion service to do the work for you. To make this easier, I've created a sample template file that you can download and use as the starting point for your own projects. In a series of subsequent posts I will break this file down into its component parts and explain them as plainly as possible, giving examples of the various code elements and describing the options available for each.
There are some good resources available to assist in learning the fixed layout format, but none of them discuss in much detail the formatting options allowed or the reasons for them. I'll try to do that here. But I won't go into HTML or CSS beyond the necessary basics, and a few specifics that apply to iBooks, since the rest is common web code known to most, or easily learned elsewhere. In addition, I won't be discussing anything that applies solely to standard "reflowable" ebooks, or how to format your manuscript with headings and sections and the like. This tutorial is to help you create an illustrated ebook with "live" text, such as a children's book or graphic novel, for the iBooks platform. I plan to do subsequent tutorials for the Kindle Fire's KF8 format, and the Color Nook tablets, if interest warrants.
Before we begin, here are some useful ePub resources you might consult:
- International Digital Publishing Forum (IDPF) - complete ePub specs reference
- MobileRead ePub Wiki - discussion and examples of the ePub file structure
- ePub: The Language of eBooks - A Primer - guest post by Iris Febres explaining ePub
- Build a Digital Book With ePub - tutorial by Liza Daly of ThreePress
- HXA ePub Format Construction Guide - outdated and overly complicated, but informative
- JediSaber's ePub Tutorial - A bit antiquated, but filled with useful information
When it comes to fixed-layout iBooks specifically, the resources are more scarce:
- iBookstore Asset Guide (PDF) - Apple's own documentation, which includes a very sketchy section on creating fixed-layout ebooks
- How To Make An iPad Photo Book - the only online tutorial I've found on the subject, with just enough to get you started
- Liz Castro has a book out about making ePub files, with a fixed-layout supplement available for five bucks more. Also be sure to pick up her Read Aloud mini-guide, if only so you can take a look at her Aesop's Fables sample.
Other than that, there isn't much information available on how to produce high quality iBooks in this format. I'll cover the essentials, but knowing more about the underlying ePub format is recommended if you really plan to get your hands dirty. To that end, there's nowhere better to go than the IDPF site, where you can read through the entire code specification top to bottom. It's pretty dry reading and hard going at times, but quite enlightening nonetheless.
NEXT UP: The File Structure


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We are 40 Below.
Read the Action Agenda
We are artists, lawyers, doctors and entrepreneurs. We are professionals, entertainers and activists. We wear blue collars, white collars or no collars at all. We work day shifts and night shifts or make our own hours. We are 40 Below and we call Central Upstate New York home.
We are under 40 and over 40 – we're all young at heart. We are creative, energetic and eager. We make no excuses for the past and take responsibility for our future. We are united in our common purpose:
- To make Central Upstate New York a more vibrant place to live, work, learn and play;
- To restore pride and hope to our communities;
- To spark a cultural renaissance that will put us on the "creative" map;
- To harness the collective strength of our communities to make positive change.
We have a highly-skilled workforce and a highly-educated populace. We have more bright, young, college students than almost any other part of the country. We have short commute times, a low cost of living and we make no apologies for our winters.
We have boundless recreational opportunities. We have forests, mountains, lakes and open space. We have a vibrant nightlife. We have high arts and street arts and everything in between. We have a history of inclusiveness, but are neither as diverse nor as tolerant as we would like. We are committed to improving.
We love where we live and we are resilient, but we are tired of watching success pass us by. We are from different backgrounds, with different goals, and we will work where our visions intersect. There is strength in numbers and in unity of purpose. We are committed. We are passionate. We will prevail.
We are ready to take this oath: "We the people of Central Upstate New York swear allegiance to ourselves and our community. Together, we will leave this region better than we found it. We will recognize our differences and focus on our commonalties. We will address our region's shortcomings and infuse our vision into the public debate. We will put our time, energy and resources into our dreams. We will shape the reality of our own future, starting today."
We are 40 Below, and we call Central Upstate New York home.


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Rancon Real Estate is the premier real estate company and your real estate resource. More than 40 years ago Rancon had a vision that the Temecula Valley would be a flourishing region strategically located between Los Angeles and San Diego. Today, that vision is a reality.
Boasting affordable housing, quality neighborhoods, great weather, a blossoming wine region, thriving commerce, and a top 5 ranking of safest US cities, residents here enjoy a higher quality of living.
As leaders in southwest Riverside County, Rancon Real Estate is here to help you achieve your real estate goals. Whether you are just looking or are serious about buying or selling, Rancon's experienced and knowledgeable sales associates are dedicated to providing outstanding customer service in the constantly changing real estate market.
We are specialists in single-family homes, Bank REO's, luxury custom estates, gated communities, golf properties, ranches, land, groves, commercial and industrial leasing and sales, and investment opportunities.
When making important real estate decisions…. there is no substitute for experience. We invite you to explore our website to learn about the area, our company, and the wonderful communities in our marketplace.
Please enjoy your search.


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Background on NOAA/World Bank's First Global Satellite Survey
Key Messages
What Satellite Observations Show
Satellite study vs. Official Data
Sources of Error and Uncertainty
There are a number of sources of uncertainty and error in the results of this study. To the extent to which these errors are present in the calibration data these sources of uncertainty contribute to the +/- 1.61 BCM prediction interval (margin of error).
The main sources of error or uncertainty include: errors in the reported flare volume data; non-continuous sampling; mis-identification of flares; variations in flare efficiency; and environmental effects.
World Bank Contact: Mauricio Ríos; email@example.com; (202) 458-2458


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Welcome to Stonington Country Club
Tucked away off a country road among 140 acres of rolling hills and meadows – yet conveniently located just one mile north of exit 91 on I-95 – is one of southeastern Connecticut's premier country club golf courses.
Stonington Country Club boasts a beautifully designed and meticulously maintained golf course, offering players of all levels a fair but challenging golfing experience. Its amenities include a handsome clubhouse, catered dining, full service bar, tennis and platform tennis, and a variety of social functions. Extensive practice facilities are also available.
The club is unique in that its membership may play at any time the course is open. No tee times required! In addition, players may choose to walk or ride, play 9 or the full 18 – or simply practice awhile.
Family oriented in both membership and use, members and junior players enjoy excellent instruction from two PGA professionals. Competitively-priced full family memberships offer an unparalleled golfing opportunity in a friendly, relaxed atmosphere.
You are invited to play at our club anytime – and enjoy the freedom to play.


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Police: Sleeping driver injures threeBy Josh OGorman
STAFF WRITER | May 13,2013DANBY Police said a sleeping driver sent a family of three including an 8-month-old boy to the hospital Sunday afternoon.
Shortly after 4 p.m., Vermont State Police and rescue personnel from Wallingford and Manchester responded to a crash on Route 7 near the intersection of Scottsville Road just south of the Wallingford town line.
According to Trooper Michael Tietz, Antonio J. King, 29, of Wallingford, was driving north in a gray Toyota Tundra pickup when he crossed the center line, went off the west side of the road and overturned, with the truck coming to rest upon its roof.
The driver said he fell asleep at the wheel, said Tietz, noting a lack of skid marks on the blacktop that would indicate a driver hitting the brakes. Once they caught the culvert, they were done.
Also in the truck at the time of the crash was Amanda King, 29, of Wallingford, and the Kings 8-month-old son. Antonio King sustained facial lacerations, Tietz said. He was uncertain of what injuries, if any, were sustained by Amanda King or the child.
At the request of the parents, Tietz said, an ambulance took the child to the Kings residence nearby, before they were convinced to bring the child to a hospital. All three were taken to Rutland Regional Medical Center by Manchester Rescue Squad.
Amanda King was listed in good condition Sunday night, according to a hospital spokeswoman. Conditions were not available for Antonio King or the child.
Tietz said he screened Antonio King for drunken driving and found he had not been drinking.
Police interviewed a witness who was also traveling north behind the Kings, who said the driver did not hit the brakes as the truck crossed the line and went off the road, Tietz said.
There was no property damage and no other vehicles were involved in the crash, which restricted travel along Route 7 to one lane for about an hour.
@rutlandherald.comMORE IN This Just InRichard Rivers has settled his lawsuit against the Vermont State Fair. Full StoryVermonts lowest-paid wage earners will see a boost Jan. Full StoryKillington reviews Full Story
- Most Popular
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- RICHARD'S POOR ALMANACK: Gen. Wm. T. Sherman concludes March to the Sea, secures Savannah, Ga., offers the city as Christmas gift to Pres. Lincoln; N.Y.'s Lincoln Tunnel opens in 1937; first gorilla born in captivity, Colo, celebrates 58th birthday today.
- TOMORROW'S HEADLINES TODAY: Brent Curtis reports on the probe into a city bar fight involving police officers; Vt. Yankee has its last media day event before final shutdown next week; Depot Park hosts annual vigil to raise awareness of plight of homeless.
- TOMORROW'S HEADLINES TODAY: Vermont Gas Systems puts Phase 2 on hold as the latest estimate for Phase 1 takes a 27 percent leap upward, to a total of $157 million; U.S. Attorney Tristram Coffin quits for job with private firm; police cite man in pot bust.
- RICHARD'S POOR ALMANACK: In 1972, Christmas bombing of North Vietnam ordered by President Richard Nixon, most lethal strikes of the war; in 1989, U.S. invades Panama to depose, arrest and charge Gen. Manuel Noriega with drug trafficking, racketeering.
- TOMORROW'S HEADLINES TODAY: Gov. Peter Shumlin announces demise of his single-payer health insurance initiative; convicted first-degree murderer Alan Prue sentenced to 50 years for killing teacher Melissa Jenkins; veterans chafed about park naming snub.


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Yelp Shares Climb on Strong Q4 Revenue, Guidance
NEW YORK (TheStreet) - Yelp (YELP) was jumping more than 7% in after-market trading on Wednesday after the online all-purpose guide beat Wall Street's revenue forecast and delivered robust guidance.
The San Francisco-based firm reported revenue of $70.7 million, a 72% hike on the prior year's quarter. Analysts surveyed by Thomson Reuters were looking for sales of $67.22 million.
Yelp posted a loss of 3 cents a share on a net loss of $2.1 million, compared to a loss of 8 cents a share and a net loss of $5.3 million in the same period last year. Wall Street expected a loss of 2 cents a share.
The company's cumulative reviews climbed 47% year over year to 53 million and the company's average monthly unique visitors grew 39% year over year to approximately 120 million.The numbers pushed Yelp shares up 7.28% to $80.71 in extended trading. "2013 was an outstanding year for Yelp," said Jeremy Stoppelman, Yelp's CEO, in a statement released after market close. "We enhanced the mobile experience, brought on thousands of new local business customers and completed the integration of Qype, which accelerated our European expansion. Looking to 2014, we will continue our geographic expansion, add new products and programs for our community of writers and find even more ways to drive value to business owners. For its fiscal first quarter, Yelp expects revenue between $73.5 million and $74.5 million, comfortably above analysts' forecast of $73.25 million. For fiscal 2014, the company predicts revenue between $353 million and $358 million. Analysts surveyed by Thomson Reuters are looking for sales of $347.85 million. --Written by James Rogers in New York. Follow @jamesjrogers >Contact by Email.
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text: This statement appearing in Will Grigg's article today sums up the torture debate. I don't know about you, but I would sign anything and confess to anything if I were tortured enough. People being tortured will tell their tormentors anything they think that they want to hear so the torture will stop. What is so hard to understand about this?4:21 am on October 26, 2012 Email Laurence M. Vance


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$999 portable music player is like an iPod for audiophiles
While using a smartphone or iPod may work for most, that's not going to cut it for picky audiophiles. HiFiMAN offers dedicated portable music players with audiophile-grade features. The company's new HM-901 pushes the boundaries of portable sound even further, with swappable amplifier modules and balanced headphone drive.
Like all HiFiMAN players, the HM-901 dumps the fixed hard drive you find in an iPod Classic, and plays your tunes from SD cards. This allows you to load up with uncompressed and lossless files without having to worry about running out of storage room. The player can handle most lossless digital formats including Flac and Apple Lossless, including sampling rates up to 192kHz 24bit. It will even play MP3 files if you need to slum it occasionally.
One problem with an iPod Classic is that while it sounds okay driving simple little earbuds, its relatively wimpy amp has a tough time with less efficient full-sized headphones. The HM-901 lets you tailor the output of the player to the type of 'phones you plan to use with swappable headphone modules. They have also reconfigured the microphone connection on the Apple-style mini jack, so you can use the four connections to drive the headphones using a balanced connection. This will presumably only work with HiFiMAN headphones that conform to this standard, although a switch on the side of the HM-901 lets you use standard unbalanced headphones.
To expand the HM-901's capabilities to your home stereo, an optional dock lets you avoid the old problem of listening through the headphone jack. The dock also adds SP/DIF and USB digital input and output, so you can connect it to your fancy outboard digital to analog converter.
The HiFiMAN HM-901 will be available in March for $999, plus $399 for the optional docking station. That's a lot compared to an iPod Classic, but is actually pretty reasonable in audiophile terms.
Via HiFiMAN
Posted on location at CES 2013 in Las Vegas. All photos taken by Michael Trei for DVICE.