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Body After Baby: The Plan
The phrase "body after baby" has been so corrupted by the media that it usually means some sort of crash-diet and insane-exercise plan to get back to a size zero and six-pack abs three weeks after giving birth for some celebrity with a live-in nanny and a raw food chef on speed-dial. Don't worry, my body is not that kind of body after baby (although a raw food chef would be so fun to have at my beck and call).
But the truth is, I had a pregnancy that wasn't very conducive to staying fit and healthy. I'm not trying to make excuses (okay, maybe a little), but between my unrelenting, all-day, all-pregnancy morning sickness that made it nearly impossible to eat anything but refined carbs and my pelvic condition that make it hard to even walk from the bedroom to the bathroom, let alone workout, the weight piled on for me during pregnancy. And even more important to me than that, my fitness and general health plummeted—I had a scare with preeclampsia during labor, and I figure my inactive lifestyle and poor diet during pregnancy probably contributed to that.
I pretty much took a nine month, forced vacation from my healthy lifestyle, and man, I can feel it. My joints ache. I'm tired—and not just new-mom sleep-deprived tired. I have no energy. My hair is dull and lifeless. My nails are breaking all the time. My skin doesn't have the nice, healthy girl glow it once had. I just don't feel good. And I used to feel really good.
And then there is the weight thing. I don't really put a lot of value in weight as an indicator of health on a global scale, but I do think it's possible to use weight as one guidepost (among many) to help you gauge your health on an individual basis. I know what number feels good on my body. It's the number where my knees stop hurting, my energy spikes, and I can enjoy going on a strenuous hike. And that number is about 50 pounds away from where I am right now—30 pounds of that is baby weight and the other 20 is extra weight I was carrying around before I got pregnant.
It was important to me to give myself a pass of the first few months of motherhood. I've spent the past 10 1/2 weeks not even a little worried about my health or weight. I ate what I wanted to eat (well, other than the stuff I've had to cut out because of breastfeeding). I worked out if I felt like it. I took walks when I could. I drank water when I remembered. Instead of focusing on my health, I've taken this time to really try to acclimate myself to motherhood and bond with my new family. And I think that time has been vital to my (what I think is) healthy and positive postpartum mindset. And thanks to breastfeeding, I've managed to drop about 30 pounds of pregnancy weight without even thinking about it (yes, I gained 60 pounds total during pregnancy).
When we first came home with JuneBug, I gave myself a deadline. I said that I'd try to get back to living a healthier life by her three-month birthday—and if I got the urge earlier, I'd go with it. Turns out, here I am two weeks shy of my deadline, and I've got the fitness itch again! Yay! I'm so glad I took the time to just focus on being a mom and letting my whole world revolve around my daughter, but I think it's now time to slowly bring back in taking care of myself, and that includes getting healthy again.
I've been thinking of a plan for the past few days, and it's really nothing ground-breaking. It's doing the same things I did the first time I had 50 pounds to lose—only adapted to take into account the fact that I'm taking care of a tiny human.
Track my food—I loathe counting calories, but the fact is, when it comes to food, I have a quantity problem, not a quality problem. I eat tons of high-quality, healthy, clean, real foods. And that's the problem—I eat a ton. Too much of healthy food is still too much food. I've always struggled with portion control, and the only way I've ever found to really get over those issues is to diligently track my food for a chunk of time to reacclimate my eyes and stomach to eating a reasonable amount of food. It's not forever, but it is an important tool for me to start out with. With breastfeeding burning an extra 500 calories per day, plus my height, I actually have a very comfortable calorie range of between 2100-2300 calories per day I'd like to hit. While counting calories to help drop weight is the main reason I'm going to track my food, it's also vital for me to track calories to make sure I'm eating enough food (and getting enough protein and fat) as to not cause any issues with my milk supply. Sure, I'd like to get fitter, but I definitely don't want to do anything to jeopardize breastfeeding. It's a delicate balance to strike, and I don't quite trust myself to strike that balance intuitively (yet).
Reduce sugar—I'm not one to believe a few sugary treats is going to derail a healthy lifestyle, but I do think my diet has been a little too sugar focused lately. I'd like to cut back on the amount of sugary treats (and I'm not just talking white sugar, I'm talking honey, maple syrup, etc.), and make them more of an accent to my diet.
Drink more water—One of the biggest keys to my earlier weight loss success was keeping very well hydrated. I'm not dehydrated now (I get my 8-10 cups a day), but I could definitely be better about it. I feel SO much better when my body is properly hydrated. And I have to remember that since I'm breastfeeding, and carrying around more weight, my body requires even more water than it did before.
Get back to food prepping—It may seem silly to prep food and pack my lunch considering I work from home, but I think going through the process of thinking about everything I'd eat in a day in order to pack my lunch when I was working in an office really helped keep me on track. Now, I can graze all day, or, more commonly, I can skip meals all day because I'm busy, and then eat a huge dinner to make up for it—neither of those are very healthy. Have a food regimen during the day is really helpful for me.
Two solo workouts per week—Fitting in workouts is a big struggle for me. It always has been (mostly because I don't really enjoy working out just for the sake of working out). Even though I know fitness is important, it always seems to fall to the bottom of my priority list. There always seems to be something that seems more important to do at the time. So, for now, I'm going to start off small. Two, 30 minute workouts per week—just to get myself back in the habit. And maybe once I remember how good working out makes me feel, I'll want to devote more time.
One family workout per week—It's important to both Craig and I to model an active lifestyle to JuneBug. And that's why we want to get back to being active together. Plus, like I said above, I much prefer having an active lifestyle as opposed to just working out for the sake of burning calories. Before I got pregnant—and sick—each week we'd try to do something active together (go for a hike, go to the school track and walk or run, go for a family walk at the park, etc.) and I'd like to get back to that. We've implemented one "family day" per week (see below), where neither of us work, and I think that'll be a good day to get in our family workout, too.
10 minutes of activity per day—The nature of the beast of my job is that I sit down, a lot. I'm always at the computer. It has definitely improved now that I have a baby to walk around and bounce, but I'm still guilty of not spending nearly enough time in the day being active. Just like my first fitness goal, I want to start off small. At least 10 minutes of some kind of activity per day. And hopefully I'll build up to more! I also want to start wearing my pedometer again to encourage me to not sit around so much.
30 minutes of self-care time per day—I was bad about taking care of my self pre-baby, and now, any semblance of time to myself has completely flown out the window. I understand that isn't healthy at all (and not a good example to set for my daughter), so I want to make an effort to take at least a half hour a day to do something just for me. Maybe that's a workout. Maybe it's just sitting outside reading a magazine while I eat lunch. Maybe it's taking a nap. It's amazing how 30 minutes of doing something just for the fun of it can be refreshing.
One "family day" per week—With the hub-bub of every day, it can be really easy to let weeks go by without devoting time to family fun. Sure, we have little fun moments everyday, but both Craig and I want to start having one day a week where the computers get put away, and we head out and do something fun as a family. Since neither of us work a "real" job with clear lines that divide workdays from weekends, it can be hard for us to shut down and take a break. So we're making our own weekend (well, at least a weekend day).
One fun self-care reward per month—For each month I mostly stay on track, I'd like to reward myself with something self-care related. Maybe it's a pedicure. Or a new piece of clothing. Or a new book. Something that is just for me.
And that's it! Nothing earth-shattering. And definitely nothing crazy. My hope is that within the next 12-18 months I can get back to being my healthy, fit self—and maybe even end up as a healthier version of me than I was before I got pregnant. I'll need the extra energy to chase around a toddler!
fall fitness to do list (free printable)
I've seen quite a few awesome Fall-inspired to-do lists circling around the blogosphere lately (like this one from the amazing Amanda). They include fun things like carving pumpkins and drinking hot apple cider and shoveling entire bags of candy corn into your pie hole (wait, that's just on my list). And while those kinds of things are totally awesome, I thought it might be fun to do a twist on it—a fitness twist.
Fall is such an amazing time to step away from the treadmill, get outside and enjoy everything Mother Nature has to offer. For me, in particular, the garden/farm chores are slowing down, which means that I need to focus a little bit more on building conscious fitness into my fall and winter routines. Soon the days of 9-to-5 compost shoveling parties (par-tay!) will be gone, so now is the time for me to get back in the swing of working out just for the sake of working out. To help myself ease into it, I made a fun, fall-inspired seasonal fitness to-do list! On my list:
Go on a leaf-peeping hike.
President Bartlet would hate my use of the phrase leaf-peeping, but he can get over it, because checking out the fall fireworks is a tradition in my area of the country. I want to hike up some of the big, rolling hills we have in Southern Indiana and check out all the beautiful color.
Do a charity walk/run.
Fall is the second race season of the year, and it's a great time to sign up for a charity walk/run event. I'd like to do at least one race (probably walking) this season.
Go apple picking.
Don't think apple picking is fitness related? Well then you aren't picking nearly enough apples, my friend! A bushel of apples weighs right around 45 pounds. After hulking that up and down the orchard a few times, you'll have earned your PSL for the day.
Do an outdoor yoga session.
I've really gotten into outdoor yoga lately. I just pull out my mat, put in my headphones (with one of the free downloads from YogaDownload.com) and go to town. I imagine there's a certain kind of bliss that comes from doing yoga practice on a crisp fall morning with leaves tumbling down all around you.
Play a pick-up game.
Football, soccer, basketball, baseball—whatever the sport—a few hours spent running around like a kid with your friends and family is an awesome way to spent a fall afternoon. Bonus points if you do it to help work off Thanksgiving dinner.
Rake leaves (and jump in the pile).
Raking leaves is a seriously amazing workout—averaging about 300 calories burned per hour of raking. And, of course, you can't rake leaves without jumping in the pile afterward.
Go camping or backpacking.
If you're outdoorsy, now is the time to get in one last hurrah before winter comes. For the best workout, haul in all your camping gear on your back. Hiking at a moderate pace with a full-loaded pack can burn almost 700 calories per hour (pack food!).
Get lost in a corn maze.
Corn mazes seem to be popping up everywhere around this time of year. Pay $5 and spend some time walking, skipping and scurrying your way through the maze. Make sure to get yourself good and lost before trying to find your way out!
Do a fitness assessment.
It's hard to believe, but there are less than 100 days left in 2013 (98 to be exact). Now is a great time to give yourself a fitness assessment, work hard for the remaining three months of the year, and see how far you've come by January 1st. There are a lot of great fitness tests out there (The President's Challenge Adult Fitness Test is a good one), but whichever one you choose, make sure to record your numbers and do the same one on January 1st for accurate comparison.
If you want to play along with me (and are more of a fan of pen and paper), I put all my to-do list items into a handy printable. Share it, pin it, download it, print it and use it all fall long!
What's on your fall fitness to do list?
super summer challenge: building momentum
Wow, the first month of Super Summer (#SSChallenge) certainly flew by didn't it? I hope having this challenge is helping you guys stay on track. Down below, Coach Krissie has some wisdom to drop on you about building momentum, but first, it's time for me to do some boring housekeeping stuff:
- Math update: to hit your 10,000 point goals by August 31st, by the end of the day today, you should have logged right around 3,240 points in each of the two categories. If you're blowing that number out of the water, maybe it's time to adjust your goals? Falling behind? Check out Krissie's post below about how she used the snowball effect to play catch-up.
- We're moving into a new month! Don't forget to print out a new calendar tracker (PDF) for July if you're using those.
- Curious where Coach Krissie and I are in our own personal challenges? As of the end of last night, I have 2,845 body points and 3,530 mind points. Coach Krissie is rocking it with 4,025 body points and 7,025 mind points.
Alrighty, handing the reins to the lovely and talented Coach Krissie!
So. Super Summer. Almost a third of the way in.
How is it going?
I'm seeing a HUGE difference between the progress in my mind goals and my body goals. I'm way ahead in mind points and just barely below where I need to be on body. Not that I'm not able to catch up, but I just want to focus more on my body goals.
So that is exactly what I did on Wednesday. Kinda on accident.
And it all started with one goal. And then it snowballed.
I haven't had a haircut in months. MONTHS. So I decided to knock out 100 points by going to get a haircut after work. (A kinda drastic haircut with lots of length gone and – gasp – bangs!) But then I got in the car and noticed how my haircut accented my grey hair. So I stopped and bought some hair color. While I had the smelly pile of dye-slathered hair on top of my head, I wondered, "What can I do in the next 25 minutes to earn some points?" And there it was. 500 points for an at-home spa day. So I was off. Eyebrows waxed and plucked. I found a facial scrub under my sink. Then the feet were scrubbed and slathered with lotion. Hands scrubbed and lotioned (should have waited until after I rinsed my hair for that). Hair rinsed, dried, and set on rollers. (Then I worked on my to-do list for mind points, but that's neither here nor there.)
Feeling better about myself, and honestly feeling pretty fancy, I cooked a healthy dinner. Knocked out more of my to-do list. Then I was on a roll. I had planned on doing Bikram yoga on the back porch (100 points!), but a storm thwarted that plan. Also on the 100-point list? Try a new class. I wasn't taking my newly styled hair out in the rain, so I found a ballet/barre class on youtube. I'm going to feel that tomorrow
Just like that, 800 points. EIGHT HUNDRED. And how do I feel?
Part of me is a little judgey, I'm not gonna lie. Can I really earn 800 points in an evening? Is that okay? Can I really have that awesome of a "body" day when I didn't run or count calories or meet my water goal? Did I really work that hard?
Yes, as a matter of fact, I did. I focused on me. I could have watched a few episodes of Grey's Anatomy from my DVR or gotten ahead on coaching work. But instead I focused on creating a positive feeling around my body. And what has it given me? Momentum. My thermometer made a huge jump. The body is catching up. I feel accomplished and excited and inspired. And, most importantly, I feel pretty.
I know that when I feel pretty, I am more likely to make choices that are respectful to my body. The more effort I put into my appearance and body, the more I treat it well with eating and exercise.
Looking for a little more motivation? Check out Committed Coaching's newest program beFULL!
Do you have pampering items on your body goals? Do you think they would have an impact on your fitness items?
when is a workout a workout?
There are a lot of things that changed when I transitioned from living the city life to living in the country last summer. We can no longer just quickly pop-over to the Starbucks down the road to grab a latte. Instead of seeing the stray cat at our apartment every now and again, our wildlife viewing now consists of coyotes and deer and these really giant birds I have yet to identify. There's no stopping at the health food co-op on my way home from work for a pound of grass-fed, organic ground beef anymore. Amazingly enough, changes like that were super easy for me to get used to. But the big change I'm struggling with? Figuring out when I'm exercising.
It's sounds silly, doesn't it? How does someone not know when they're working out? But the truth is, before we moved here, my entire fitness life was tied to living in the city. Sure, I grew up a country girl, but I never "worked out" before age 18. I was in volleyball and color guard and basketball. I carried firewood and shoveled mulch and climbed trees. It never occurred to me to go hop on a treadmill for 30 minutes because I needed to exercise. Because I didn't need to. I remember a particularly hellish summer in middle school where I had to go to volleyball practice for four hours in the morning and then come home and clear trees and briars for hours because we were putting in a lake. My life was exercise. Even if I wasn't "exercising".
Then I went to college in a city and it took years (years!) for me to understand that, yes, indeed, I needed to exercise my body now. I needed to use the gyms and use the running paths and use the city parks, because there wasn't much firewood carrying or briar-clearing in the city. It wasn't until I hit my mid-20s that I really got used to the idea of "working out" in the sense that it was something to check off on my to-do list. It wasn't something that just happened in the goings-on of my day-to-day life anymore. I had to make a concerted effort to go out and exercise my body.
And that stuck. I got good at it. I got good at carving out an hour to go to the gym with no purpose other than exercising. I got good at heading out to the running trail on Saturday morning just for the sake of exercising. My entire mindset started to form around this concept of fitness. I never considered just living my life when I was a kid to be "fitness", but this, this buying gadgets and going to the gym and lifting weights and running and getting on cardio equipment and taking a Zumba class, that was definitely "fitness".
So then I moved back. I moved back home. I moved back to the country. I thought it would be a simple transition because, after all, I grew up here, but I'm slowly realizing that living in the city took hold of me in a lot more ways than I thought. And fitness is one of them. I'm really struggling with a battle between my body and my mind. In my mind what I'm doing isn't working out because I'm not on a cardio machine or wearing a heart rate monitor or in a gym or at a Zumba class. But my body? My body is sore and tired from just a few hours a week of work outside. And this is just the tip of the seasonal iceberg. It's going to get harder, it's going to become more work, it's going to be hours and hours and hours of hard manual labor. We're planting a 5,000+ square foot garden this spring. That (plus maintaining the other 9 acres of land) is going to be my gym for the next six months.
Logically, I know that, really, the whole world of fitness is just there as a replacement for the hard, manual labor that our bodies are used to doing from days of old. We sit at desks and sit on couches and sit in our cars, so to counteract that, we need to go to the gym and run on the treadmill and lift weights. And I realize that my lifestyle now is different from that typical lifestyle. My lifestyle is (at least in the spring, summer and fall) my gym. But still, it's so hard to erase the years worth of conditioning. The conditioning that says, if you don't "do a workout" you are being lazy. Somehow, even though I spent an hour shoveling compost yesterday, it doesn't feel like it should "count" as a workout. Which is ridiculous. If 30 minutes of walking on a treadmill counts, than 60 minutes of shoveling rotting food scraps sure as hell does (especially considering how sore I am this morning).
Its interesting, now that I'm in this as an adult, I remember back to my parents. We always has some kind of exercise equipment in the basement, but it would go mostly unused for the vast majority of the time. I remember they'd use it for a few months, and then stop. I always thought it was so weird that they wouldn't keep up the habit. So I asked them one day. I asked them why they only stick to their workout routine for a few months and they told me—because that's all the needed. They only "worked out" in the typical, use-the-weight-machine, kinda way during the winter. As soon as spring sprung back up and the work outside started up again, their need (and energy) to workout indoors fell away. It wasn't that they were being lazy or undedicated, they were just using the exercise equipment to tide their bodies over until the work started again. And that's how I'm starting to feel about our home gym. I used it a ton this winter. But as the days get warmer and the outside work starts to pile up, our gym is going largely unused.
And I have to let my mind get used to that. It's okay. It's okay for my gym to go unused for most of the year. It's okay for me to not pick up a kettlebell because instead, I'm doing squats to pick up 60 pounds of maple sap. It's okay to not get on the treadmill because I have to spend 30 minutes chasing after our adorable, but ornery dog who refuses to come when called. It's okay to not do any push-ups or lunges because I'm doing so much shoveling and raking. It's okay. It doesn't make me lazy. It doesn't mean that I'm going to gain back all the weight I lost. It doesn't mean I'm going to get weaker. It just means that I'm using those calories I'd burn in the gym to get stuff done around the property, and that's just as much of a workout as anything I'd do in a gym.
What do you consider a "workout"?
accountability update #4
Since we were traveling, I knew this week was going to be a struggle—and it was. I did a lot better than I normal doing with staying on track while traveling, but there is still a lot of room for improvement.
I was doing really well with food—until Super Bowl Sunday. We had a little Super Bowl party at my brother- and sister-in-law's house, and even though the vast majority of the food was healthy, I ate way, way, way too much of it. There were chocolate chip cookies. And I lost count of how many of those I ate. And my hand kept finding itself in the chip bag. Unfortunately, that bad day kinda set the rest of the week off track. I tried to steady myself, but it never really got 100% back to pre-trip healthfulness, mostly because I stopped logging my food. And it's hard to know if you're back on track or not if you don't have a clear picture of what you're eating.
I am very proud of a few food things from this week. First up, I kept my booze intake to a minimum. Whenever we get together with Craig's family, there tends to be a lot of libation enjoyment, but I kept it very moderate. When I did drink, I stuck with lower calorie choices (like raspberry vodka and club soda). What I did drink? A loooooot of water. More on that below.
Secondly, I think I did pretty good during our actual travel days. I was still snacky, but I kept that snacking to a reasonable amount instead of drowning myself in trail mix to pass the time.
Thirdly, I think I did a pretty great job of moderating my food when we went out to eat. Big thanks go out to my sister-in-law, Kim, who thankfully is on the clean eating bandwagon, too. She not only had some of my favorite staples stocked in the house already (chia seeds, woot!) but also made sure we hit up the healthy eateries in town—like the local juice bar and a local, organic restaurant.
How to improve next week: I think I need to really assess my sugar addiction. It was incredible how strong of a pull those chocolate chip cookies had over me. I know that sounds silly, but I literally could not focus on anything else with those cookies in the same room as me. That's, uh, not good. I also just need to get back to tracking. I do really well when I'm keeping track of my food.
Last week I set my goal for this trip to just "get in two workouts of some sort". I set the bar really low. I said even just a dance party or walk would work. Well, I'm happy to say that I did that and more! I worked out on both Saturday morning and Monday morning.
On Saturday, I did a few rounds of Tabata sprints on the treadmill, followed by a short kettlebell session (again, the joys of staying with someone who has a similar healthy lifestyle to your own). And then on Monday, I went hardcore cardio to try to counteract CookieGate 2013. I did about 40 minutes of alternating sprints and brisk walking.
Honestly, I was planning on getting another workout in right before we left, but I came down with a minor cold and would much rather my body use up energy to fight off my illness than put it toward a sweat session.
How to improve next week: I'm still fighting off my cold, and like I said above, I want my body to have all the power it can to conquer that little bugger. So I'm going to take it easy this week (or until I feel better). I'd still like to get in one or two light sessions of cardio—probably walking—and then one or two strength sessions. But right now, my body's main charge is to kill the germy invaders!
Oh, I drank. I draaaaaaaaaaaank. I don't know what it was, maybe the fact that Northwestern Ontario is the coldest, driest place on the damn planet during February, but I was constantly thirsty during our trip and constantly drinking. I was drinking so much I didn't need to track my water intake, because there is no question I was hitting my 80 ounce a day goal (and much more). I would walk outside and get suddenly super thirsty. It's like the air was so dry and cold it was leaching moisture from my body. I think our next trip to Thunder Bay will be in the summer. Experiencing -38° once in my life was quite enough, thank you very much.
Once I started to get sick, I struggled with drinking as much because my throat was so sore, but I still managed to stay pretty well hydrated. I basically just carried around my CamelBak Groove with me everywhere. It was awesome to have clean, filtered water no matter where I filled up my bottle.
How to improve next week: I'm still struggling with drinking water when I first get up. I know it's so good for me (it jumpstarts your metabolism and lubricates all the joints and cells in the body that were parched overnight), but it's still a struggle for me. I'd really like to get about 16 ounces of water in before I start my day.
Starting Weight: 272 lbs
Last Week's Weight: 231.8 lbs
This Week's Weight: 235.0 lbs
This Week's Loss: +3.2 lbs
Yeeeeeeeeeeeeeeeeesh. Part of me is hoping that's still water weight leftover from the flights, but considering I did a pretty good job of staying hydrated, I'm gonna go ahead and guess that's 3.2 pounds of chocolate chip cookie weight. I'm not too beat up about it. 3.2 pounds is a very small price to pay for the awesome visit I had with my Canadian family. And, honestly, I've had a lot worse post-traveling weigh-ins.
How to improve next week: I'm resetting myself. Today, we're heading to the grocery store to pick up lots of fresh, yummy, healthy food. I've got my menu and workouts planned for next week. I'm ready to get to gettin'.
How did your week go? Was it healthy? Did you hit your goals?
try it out tuesday: total body toning kettlebells
The Basics
- The Workout: Total Body Toning Kettlebell Workout from Women's Health magazine
- Type of Workout: Strength
- Equipment Required: Kettlebells
- The Nitty-Gritty: Eight classic kettlebell moves are combined into a fat-burning and muscle-working interval workout that tones your whole body in about 20 minutes.
The Results
One of my favorite things about kettlebells is that thanks to their dynamic motion, using them builds muscle and burns calories. So I can get two workouts in half the time! I loved that this workout covered nearly all the major muscle groups in the body in a flash. It also includes a lot of what I consider the "fun" kettlebell moves—the ones that let you swing and swoop and use the momentum and kinetic motion of the bell to workout your muscles.
- Calories Burned: 236 calories*
- Total Time: 31 minutes*
- Next Day Soreness: 3/5 (0=no soreness, 5=holy crap nuggets, I can't walk)
*Includes 5 minutes of walking warm-up and 5 minutes of walking cool-down.
The Pros
- Speed, speed, speed. In about 20 minutes, I got a full body strength workout and a decent calorie burn. Is it enough to build bulging biceps? No, you'll need to still do more targeted strength training, but it's a great well-rounded workout for when you're in a rush.
- It's fun. I think it is so fun swinging around big, heavy kettlebells! There are a lot of kettlebell moves that aren't so fun and dynamic (I'm looking at you squat), but this workout combines some of those more stagnant moves with a bunch of more explosive moves (like the Figure 8 and the Swing).
- It's adaptable. As a beginner, you can start off easy with a lighter kettlebell and progress to heavier and heavier weights as you get stronger. It seems like it'd be a great workout for kettlebell beginners and old pros (with heavier bells).
The Cons
- Terrible move descriptions. I'm not sure who wrote the move descriptions, but some of them are so wrong, it hurts. Literally! You'd hurt yourself! And some of them are so far off from kettlebell form, it's pretty much just like you're using a barbell. For example, the write-up for the swing makes it sound like it's a choppy motion, when it's really very fluid. And performing a deadlift like a squat pretty much defeats the entire purpose of a deadlift. To get proper kettlebell form, there are tons of great YouTube videos. Rely on those instead of the descriptions in this write-up.
- Low weight suggestion. The write-up suggestions a 10 or 15 pound kettlebell. Unless you have very little strength or are a super beginner, that is way too light. I'm not insanely strong or anything, and the lowest weight I was using was a 20 pounder. Using a 10 pound kettlebell on a deadlift isn't going to get you much muscle gain.
- Single weight suggestion. The write-up only suggests the use of one weight of kettlebell for the entire workout. That's like saying you're going to use a spoon to eat your soup and shovel the driveway! Some of the moves require a much heavier weight (like the deadlift) and others you'll need to go lighter (the get-ups). I ended up using four different weights for the workout.
The Final Word
Even thought I thought the actual write-up of this workout was rubbish, I loved the balance and combo of moves, and that alone gives it high marks in my book. I was interested (and actually having fun!) throughout the whole workout, and I managed to work up a nice sweat in the amount of time it normally takes me to warm-up in a long-form workout. Recommended (but do your own research for how to do the moves properly).


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Yoshi's in San Francisco's Fillmore District will become "The Addition" starting next month, according to an announcement today.
Yoshi's in San Francisco's Fillmore District will become "The Addition" starting next month, according to an announcement today.
It appears big changes are on the way for Yoshi's in the Fillmore District after new ownership was announced today for the jazz venue and sushi restaurant.
While most people spent their Easter holiday either surrounded by family or at Golden Gate Park celebrating 420, Volker Bertelmann, aka Hauschka, found his way to Yoshi's for an intimate performance at one of San Francisco's best jazz venues. It was a snug setting. Five…
De La Soul is alive and well. After hooking up fans with all of their albums for free on Valentine's Day the classic hip-hop trio was back to work at Yoshi's in San Francisco over the weekend.
Yoshi's in San Francisco kicked off the first of several Halloween parties on Friday with Monster's Ball, featuring Big Von and Pirate DJs Ivan and Daddy Rolo, with special guest hosts Chuy Gomez and Shay Diddy. Photos by SF Station photographer Pete Lockwood.
One of the highlights of SXSW this year didn't come as a surprise performance or corporate-sponsored free booze and food orgy. It was a scheduled panel with George Clinton, Bootsy Collins and keyboardist Bernie Worrell.
If folk singer Michelle Shocked wanted attention, she certainly did a good job during her show at Yoshi's in San Francisco on Sunday night.
This Friday at Milk there will be a very special free meet and greet with the legendary "King of Latin Soul" Joe Bataan. Come say hello and get down to some rare grooves from local DJs Vinylrichie, Guillermo, Alan Thayer and The Souleros.
With event options ranging from bass-heavy DJs to scratch champions to electro rock bands, you're in luck for tearing up dancefloors this weekend.
The mother ship touches down in San Francisco at Yoshi's tonight with the godfather of funk, George Clinton and his band Parliament Funkadelic. Clinton has reached living legend status with a stage show that is otherworldly, and classics like "Atomic Dog," "Flashlight," and "We Want…
Few DJs have impacted the world of turntablism as much as Mix Master Mike. After discovering vinyl at an early age in San Francisco, he later went on to dominate DJ competitions and form the legendary Invisible Skratch Picklz. Find out why the Beastie Boys…
The Christmas slumber is officially over! The lights are back on at venues throughout the Bay Area as the countdown to New Year's marches on. Warm up with a little Rock 'n' Roll.

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Roseburg, OR City Street Map
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Policy Basics: How Many Weeks of Unemployment Compensation Are Available?
Updated December 15, 2014
The unemployment insurance (UI) system helps many people who have lost their jobs by temporarily replacing part of their wages. (See "Introduction to Unemployment Insurance.") Workers in most states are eligible for up to 26 weeks of benefits from the regular state-funded unemployment compensation program, although eight states provide …
A Guide to Statistics on Historical Trends in Income Inequality
Revised December 10, 2014
The broad facts of income inequality over the past six decades are easily summarized: The years from the end of World War II into the 1970s were ones of substantial economic growth and broadly shared prosperity. Incomes grew rapidly and at roughly the same rate up and down the income ladder, roughly …
Chart Book: The Legacy of the Great Recession
Updated December 9, 2014
The United States went through its longest, and by most measures worst economic recession since the Great Depression between December 2007 and June 2009. This chart book documents the course of the economy following that recession against the background of how deep a hole the recession created – and how much deeper …
Letting Key Provisions of Working-Family Tax Credits Expire Would Push 16 Million People Into or Deeper Into Poverty
Updated December 9, 2014
More than 16 million people in low- and modest-income working families, including 8 million children, would fall into — or deeper into — poverty in 2018 if policymakers fail to make permanent key provisions of two important tax credits (see Figure 1). Some 50 million Americans would lose part or all of their …
Why Budget and Tax Plans Shouldn't Use Dynamic Scoring
December 8, 2014
Congress should reject calls to use "dynamic scoring," which includes estimates of how proposed policies would affect the size of the economy and thus revenues, in official cost estimates for tax reform and other major legislation.[1] Modeling the economy is extraordinarily difficult; even the best analyses leave …
Statement by Chad Stone, Chief Economist, on the November Employment Report
December 5, 2014
Today's solid jobs report highlights a continuing labor market recovery, but one in which unemployment — especially long-term unemployment — remains high relative to recent recoveries (see chart). With inflation running below its 2 percent target, the Federal Reserve faces little if any …
Improving State Budget Policies
December 4, 2014
States' choices about investing in schools, health care, child care, and other services can either help create opportunity and prosperity for people or hold them back. This short video explains how the State Priorities Partnership, a national network of 41 independent state policy organizations, works to: strengthen policies that affect low- and moderate-income families, such as health …
Policy Basics: The Child Tax Credit
Updated December 4, 2014
Enacted in 1997 and expanded with bipartisan support since 2001, the Child Tax Credit (CTC) helps working families offset the cost of raising children. It is worth up to $1,000 per eligible child (under age 17 at the end of the tax year). Taxpayers eligible for the credit subtract it from the total amount of federal income taxes they would otherwise …
Policy Basics: The Earned Income Tax Credit
Updated December 4, 2014
The Earned Income Tax Credit (EITC) is a federal tax credit for low- and moderate-income working people. It encourages and rewards work as well as offsets federal payroll and income taxes. Twenty-six states, including the District of Columbia, have established their own EITCs to supplement the federal credit. Who Is Eligible, and for How Much? …
Policymakers Often Overstate Marginal Tax Rates for Lower-Income Workers and Gloss Over Tough Trade-Offs in Reducing Them
December 3, 2014
"Our plan would … ensure that our tax code works together with the federal welfare system, so that low-income workers are able to climb into the middle class without having to overcome 80%-100% effective marginal tax rates," Republican Senators Mike Lee and Marco Rubio wrote in a recent op-ed explaining the …
Boosting Disability Insurance Share of Social Security Payroll Tax Would Not Harm Retirees
December 2, 2014
Policymakers need to replenish the Social Security Disability Insurance (DI) trust fund by late 2016. That necessity comes as no surprise and does not pose a crisis, and policymakers can address it with a simple, time-honored solution: boosting DI's share of the Social Security payroll tax, which also funds …
Working-Family Tax Credits Help Over 1 Million Veteran and Armed-Forces Families
Revised December 2, 2014
About one in four former or current armed-forces families with children — 1.4 million families — receive either the Earned Income Tax Credit (EITC) or the low-income component of the Child Tax Credit (CTC), two tax credits for low- and moderate-income working families, according to an analysis of Census and IRS data. …
State Fact Sheets: Trends in State TANF Caseloads
Updated November 26, 2014
After rising modestly in response to the economic downturn, the national caseload for Temporary Assistance for Needy Families (TANF) is below its pre-recession level — in spite of continued high unemployment. In December 2013, 1.7 million families received TANF, 7 percent fewer than in December 2006. TANF caseloads peaked in December 2010 at 2 …
State Fact Sheets: How States Have Spent Federal and State Funds Under the TANF Block Grant
Updated November 26, 2014
States have broad flexibility over the use of state and federal Temporary Assistance for Needy Families (TANF) funds, and many spend a significant share of the funds outside the core welfare reform areas. In 2013, states spent slightly more than one-quarter of the funds on basic assistance to meet essential needs of families with children; they spent another …
Tax Extenders Package Is Fundamentally Flawed
November 25, 2014
The emerging "tax extenders" package marks a significant step backward on several key issues facing the nation: long-term budget deficits, high levels of poverty (especially among children), and widening inequality. It would permanently enlarge budget deficits — and, by so doing, increase …
Many People Who Auto-Enroll in Federal Marketplace Health Coverage for 2015 Could Pay More Than They Should
November 21, 2014
People in 34 states[1] who enrolled in health coverage for 2014 through the Federally Facilitated Marketplace (FFM) will be automatically re-enrolled in the same plan in 2015 unless they choose a new plan through the FFM during the open enrollment season, which began November 15 (see Figure 1).[2] While auto-renewal is an …
House Efforts to Make "Tax Extenders" Permanent Are Ill-Advised
Updated November 20, 2014
Congress is expected during the lame-duck session to address "tax extenders," a set of primarily corporate tax provisions that policymakers routinely extend for a year or two at a time and that mostly expired at the end of 2013. While the Senate has pursued temporary extensions, the House has moved to make a …
National and State Housing Data Fact Sheets
Updated November 20, 2014
Federal Rental Assistance. Federal rental assistance programs enable about 5 million low-income households in the United States to rent modest housing at an affordable cost. National Data | State Data | Excel | Sources and Methods Housing Choice Voucher Program. More than 2 million low-income households use Housing Choice Vouchers to afford modest, stable housing. National Data | State Data | Sources and Methods Housing Choice Voucher Utilization Data. The links below provide annual data on the number of families using housing …
Ebola Response Is Appropriate Use of Emergency Funding Under Budget Control Act
November 18, 2014
The Administration has requested $6.2 billion in supplemental appropriations to continue and expand measures to respond to the Ebola epidemic and has asked that these amounts be provided on an emergency basis, meaning they would not count toward the Budget Control Act's (BCA) …
Non-Defense Discretionary Programs Have Seen Large Cuts and Face More Cuts in 2015
November 18, 2014
Fiscal year 2015 will almost inevitably be another year of shrinking real resources for non-defense discretionary (NDD) programs, which encompass all non-defense spending other than interest payments and entitlement programs. In Congress' negotiations over 2015 funding levels during the lame-duck session, the Budget …
Senate Approach to 2015 Appropriations Better Protects Domestic Priorities
November 18, 2014
Although both the House and Senate Appropriations Committees formulated their appropriations bills for fiscal year 2015 to comply with the 2011 Budget Control Act's (BCA) caps, the two committees have allocated the available funding in different ways. (See appendix.) For at least three key domestic bills — …
Congress Should Finish 2015 Appropriations Before Adjourning
November 18, 2014
With the government operating under a short-term continuing resolution (CR) through December 11, it is important that Congress adopt full-year appropriations for fiscal year 2015 before adjourning. If appropriations are delayed until the new Congress takes office, final resolution likely won't come until roughly halfway …
Budget and Tax Plans Should Not Rely on "Dynamic Scoring"
Updated November 17, 2014
Some members of Congress, including House Budget Committee Chairman Paul Ryan, as well as various outside groups are calling for "dynamic scoring" to estimate the budgetary effects of major legislation, notably tax reform proposals.[1] Congress, however, should resist the temptation to use dynamic scoring, which …
Ineffective "Bonus Depreciation" Tax Break Should Remain Expired
Updated November 13, 2014
During Congress' lame-duck session, some members are expected to try to reinstate and even permanently extend the "bonus depreciation" tax break as part of legislation continuing various "tax extenders" (a package of primarily corporate tax provisions that policymakers routinely extend). Bonus …
Sequestration's Rising Toll: 100,000 Fewer Low-Income Families Have Housing Vouchers
November 12, 2014
Following the sequestration funding cuts in 2013, most state and local housing agencies had no choice but to sharply reduce the number of families receiving housing vouchers.[1] By December 2013, agencies were assisting about 70,000 fewer families than they had a year earlier, and the cuts continued to deepen during the first …
SNAP Helps Roughly 1.7 Million Struggling Veterans, Including Thousands in Every State
November 11, 2014
Roughly 1.7 million veterans live in households that participated in SNAP (formerly food stamps) at some point during the past 12 months, CBPP analysis of data from the Census Bureau's American Community Survey finds. In every state, thousands of struggling veterans use SNAP to help put food on the table; in two …
Rental Assistance Helps More Than 340,000 Veterans Afford Homes, but Large Unmet Needs Remain
Revised November 10, 2014
Rental assistance helps more than 340,000 veterans — the great majority of them poor or near poor — afford decent housing. It appears to have played a central role in the 33 percent reduction in veterans' homelessness between 2010 and 2014, and it allows recipients to devote more of their limited resources …
Expanding Rental Assistance Demonstration Would Help Low-Income Families, Seniors, and People with Disabilities
November 7, 2014
In enacting final housing appropriations for fiscal year 2015, Congress should include a provision contained in the Senate Appropriations Committee-approved funding bill to expand the Rental Assistance Demonstration (RAD). RAD helps local housing agencies revitalize and preserve some public housing by permitting them to …
Statement by Chad Stone, Chief Economist, on the October Employment Report
November 7, 2014
Today's solid jobs report shows the labor market continues to improve in important ways but that wage growth continues to languish (see chart) — suggesting that the Federal Reserve should wait until the labor market improves enough to boost wages before raising interest rates. Average …
TANF Cash Benefits Have Fallen by More Than 20 Percent in Most States and Continue to Erode
October 30, 2014
Cash assistance benefits for the nation's poorest families with children fell again in purchasing power in 2014 and are now at least 20 percent below their 1996 levels in 38 states, after adjusting for inflation. While eight states raised Temporary Assistance for Needy Families (TANF) benefits between July 2013 (the …
TANF Research Funds Promote More Effective Human Service Programs and Should Be Restored
October 29, 2014
The 1996 welfare law provides $15 million each year for research and demonstration projects to expand our knowledge of effective ways to improve employment and earnings among TANF recipients and other poor families. This modest but stable funding source has helped states, localities, and welfare-to-work programs design more …
Changing Priorities: State Criminal Justice Reforms and Investments in Education
October 28, 2014
Most states' prison populations are at historic highs after decades of extraordinary growth; in 36 states, the prison population has more than tripled as a share of the state population since 1978. This rapid growth, which continued even after crime rates fell substantially in the 1990s, has been costly. …
State "Income Migration" Claims Are Deeply Flawed
October 20, 2014
Some proponents of state income tax cuts are making highly inaccurate claims about the impact of interstate migration patterns on states with relatively high income taxes based on a misleading reading of Internal Revenue Service data. Those making these arguments claim that many of the people who leave states with relatively …
Indiana's Medicaid Expansion Waiver Proposal Needs Significant Revision
October 17, 2014
Indiana has proposed to expand Medicaid and extend health coverage to as many as 374,000[1] uninsured Hoosiers through the Healthy Indiana Plan (HIP) 2.0. This is a newdemonstration project, or "waiver," that incorporates features from the state's existing Medicaid waiver, which was approved prior to …
Most States Still Funding Schools Less Than Before the Recession
October 16, 2014
States are providing less per-pupil funding for kindergarten through 12th grade than they did seven years ago — often far less. The reduced levels reflect primarily the lingering effects of the 2007-09 recession. At a time when states and the nation need workers with the skills to master new technologies and …
K-12 Funding Still Below Pre-Recession Levels in Most States
October 16, 2014
At least 30 states are spending less per K-12 student — often far less — than before the Great Recession hit seven years ago, a new CBPP report finds. The cuts undermine education reform and hinder schools' ability to deliver high-quality education, harming the nation's economic competitiveness over the long term. "At …
Improving Federal Housing Programs Could Help More Children Grow Up in Safer, Higher-Opportunity Neighborhoods
October 15, 2014
Where a child grows up can be a critical influence on his or her lifelong health and success, and improvements to federal rental assistance programs could have a big impact on children's life outcomes, a report released today by the Center on Budget and Policy Priorities (CBPP) finds. Only 15 percent of the nearly 4 million children in families …
Creating Opportunity for Children
October 15, 2014
Executive Summary Most parents want to raise their children in neighborhoods with good schools, safe streets, and neighbors who support their efforts to raise healthy, happy, and successful families. Their hopes are well-placed because a growing body of evidence supports two conclusions about how …
Statement by Chad Stone, Chief Economist, on the September Employment Report
October 3, 2014
Today's generally solid report shows that employers are back on track creating more than 200,000 jobs a month after a dip in August (see chart). Nevertheless, the economy has substantial room for further expansion, allowing the Federal Reserve to keep interest rates low to spur higher …
A Quick Guide to SNAP Eligibility and Benefits
Revised September 29, 2014
Most families and individuals who meet the program's income guidelines are eligible for food stamps. The size of a family's food stamp benefit is based on its income and certain expenses. This paper provides a short summary of eligibility and benefit calculation rules.
Republican Study Committee Health Plan Would Likely Result in Many More Uninsured and Fewer Consumer Protections
September 23, 2014
The Republican Study Committee (RSC) health plan (H.R. 3121) unveiled last year has received renewed attention in recent months, due to the election of Steve Scalise (R-LA) — the chairman of the RSC when the plan was developed — as House majority whip (the number three position in the House Republican leadership).…
Census Data Show Uninsured Rate Edged Down Slightly in 2013
September 22, 2014
The percentage of Americans without health coverage fell slightly in 2013, the Census Bureau announced September 16, marking the third consecutive year of decline from a recent high point in 2010. The number of uninsured Americans also declined slightly, to 45.2 million in 2013 from 45.6 million in 2012. No substantial change …
Poverty Fell and Health Coverage Improved in 2013, But Economic Recovery Is Slow to Reach Many
September 22, 2014
The poverty rate dropped significantly in 2013 for the first time since 2006 and only the second time since 2000, Census data released September 16 show. Incomes were unchanged for middle-income households, and income inequality remained at or near record levels by a number of measures. The improvements in income and …
SNAP Academy Webinar Series
September 19, 2014
The SNAP Academy is a webinar series that seeks to educate state and local advocates, application assisters, and outreach workers with information on SNAP. The goal is to improve understanding of the program. The webinar topics include: Overview of SNAP and its role in the safety net, Who is eligible and household …
Media Briefing: Examining the New 2013 Census Data on Poverty, Health Insurance Coverage, and Income
September 16, 2014
The Center on Budget and Policy Priorities held a conference call briefing for journalists Tuesday, September 16, at 2:00 p.m. (ET) to examine the new Census Bureau data for 2013 on poverty, health insurance coverage, and income trends that were released earlier that day. Robert Greenstein, CBPP …
Statement of Robert Greenstein on the New Census Bureau Data on Poverty, Income Inequality, and Health Insurance
September 16, 2014
Today's Census data provide fresh evidence that the economy strengthened in 2013, but too slowly to improve the living standards of many middle- and low-income Americans. Median household income did not rise significantly and remained 8.0 percent (or $4,497) below its level in 2007, …
New Research Shows Limits of Risk Adjustment in Protecting Traditional Medicare under Premium Support
September 12, 2014
Proposals to convert Medicare to a "premium support" system would replace its guarantee of health coverage with a flat payment, or voucher, that beneficiaries would use to purchase either private health insurance or, in some versions, a form of traditional fee-for-service Medicare. Proponents of premium support …
Understanding Next Week's Census Figures on Poverty and Inequality
September 11, 2014
On September 16, the Census Bureau will release official statistics on poverty and inequality in 2013. Several points are worth noting in advance of the release. As in Other Recent Recoveries, Poverty Has Been Slow to Improve Over time, poverty rates tend to move roughly in tandem with economic indicators, which generally …
Understanding the Census Bureau's Upcoming Health Insurance Coverage Estimates
September 11, 2014
The Census Bureau will release estimates on September 16 of the number and share of Americans without health coverage in 2013, based on its annual Current Population Survey (CPS). While the CPS is the most widely used source of health coverage information, significant changes in its health coverage questions instituted for 2013 …
Recent Report on TANF's Responsiveness to the Recession Has Serious Flaws
September 10, 2014
A recent study on how the Temporary Assistance for Needy Families (TANF) program responded to increased need during the Great Recession, by Ron Haskins and Kimberly Howard of the Brookings Institution and Vicky Albert of the University of Nevada, asserts that "TANF was more responsive to the recession than critics have …


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A "former military intelligence officer" who "served in Iraq" lists ten reasons not to vote for vets, despite "the population's newfound reverence for 'our heroes.'" How shameful, that formerly free people now "revere" hired killers so much that the killers themselves protest the idolatry!
Among the reasons not to vote for vets: they're "really bad at managing tax dollars" — I vote for that as Understatement of the Year — and "being a vet doesn't make us a morally superior candidate." OK, maybe that should be Understatement of the Year. Also, "Combat isn't an accomplishment" ("it doesn't take political acumen — or any kind of acumen, for that matter — to go to Iraq and get shot at"); "We really don't understand the average American" (yeah, mistaking them for punching bags when a vet joins one of the standing armies here at home does tend to crimp the ol' understanding); and "Our life experience is limited" ("[Vets] have never been in a job environment that routinely demanded them to build consensus, make compromises or negotiate plans. It's an extremely hierarchal organization where everyone's job and authority exist in a crystalline lattice, units rarely have to worry about budgets, and the preferred method of getting people to do your will is punitive coercion. In other words, it's everything the government is not." Au contraire: the military is precisely what government is, stripped of its euphemisms and we're-here-to-help spin. If war is the health of the State, the military is merely the State denuded).
Thanks to David Mueller for sending the link.8:32 am on April 29, 2014 Email Becky Akers


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Alphonso Smith info...
Smith is just the third player this century to amass 20 or more interceptions in a career, joining Jim Leonhard of Wisconsin (21, 2001-04) and Mitch Meeuwsen of Oregon State (20, 2001-04), and only the second in Atlantic Coast Conference annals to reach that lofty mark (Dre' Bly of North Carolina had 20, 1996-98). Only nine other players in the history of college football (all levels) have produced more interceptions in a career than Smith.
What makes Smith even more valuable at his position is his ability to make big plays in the backfield. Few cornerbacks, much less ones that stand just 5-feet-9 can boast having nine sacks, 23.5 tackles behind the line of scrimmage and eight forced fumbles on those hits during a career. He also adds to his resume as a capable kickoff returner, averaging 20.7 yards for his career, along with using his superb leaping ability and timing to block five kicks during his time at Wake Forest.
Smith was a standout player at quarterback and defensive back during his days at Pahokee High School, where he was the runner-up for state Player of the Year honors as a senior. He helped the Blue Devils to a 13-1 record and the Class 2B state championship, earning MVP honors in the state title game, throwing a 58-yard touchdown strike to current Deacon teammate Demir Boldin in that contest.
As a quarterback, Smith threw for 2,400 yards and 32 touchdowns and also rushed for 640 yards and six scores in 2003. He was responsible for 38 touchdowns as a senior, including scores on interception, punt, kickoff and fumble returns. He added 27 tackles, a sack and four interceptions as a cornerback, earning first-team All-State honors. He also played in the Outback Bowl and the Palm Beach All-Star Game. In addition to football, he was a starter on the basketball team.
Smith came to Wake Forest with high school teammates D.J. Boldin and Antonio Wilson, spending the 2004 season performing on the scout team. He made an immediate impact during 2005 spring camp, emerging as the team's starting left cornerback. He would earn consensus Freshman All-American and All-Atlantic Coast Conference honors that season. He placed fourth on the team with 60 tackles (52 solos), adding two sacks and eight stops for loss, along with a forced fumble. He picked off three passes, deflected nine throws and blocked a pair of kicks.
Smith started the first three games at left cornerback before coming off the bench for the rest of the 2006 campaign. He posted 48 tackles (37 solos) and led the ACC cornerbacks with four sacks and 8.5 stops behind the line of scrimmage. He batted down eight passes and had another three interceptions. He also returned a blocked punt for a touchdown.
In 2007, Smith garnered national recognition with his first All-American award. The All-ACC first-team pick ranked tied for second in the nation with eight interceptions, as he returned three of them for touchdowns, one shy of the NCAA single-season record. He added 44 tackles with three sacks and led the conference with four forced fumbles. He also had 10 pass deflections and blocked a kick for the third consecutive season.
In his own version of the game show, "Can You Top This," Smith did so as a senior. The consensus All-American tied for third in the nation with seven interceptions in 2008, adding a team-high thirteen pass deflections. He averaged 22.0 yards as a kickoff returner, blocked a kick and caused two fumbles. He was credited with 37 tackles (28 solos) while starting all 13 games while shuttling between free safety and left cornerback.
Scouting Report
Body Structure: Smith has a short frame with adequate muscle tone, but possesses good arm length and large, natural hands to secure the interception. He has a tight waist and hips, but lacks lower-body thickness (skinny ankles and calves).
Athletic Ability: Smith has above-average foot speed and ability to change direction. He lacks strength and can be washed out by a small receiver blocking. He is very smooth and fluid in his movements and displays outstanding hands for the interception, but even with his good leaping ability, he will get pinned by taller receivers during jump balls. He flips his hips and mirrors a receiver on deep routes, but is better suited for the slot in a man scheme or playing in a pure zone scheme, as he lacks any sort of physicality to produce impact hits or jam the receivers at the line. He has very good body control elevating to come down with the pass when uncontested and displays the burst to close on plays in front of him and the second gear to recover when a receiver gets behind him. GRADE: 6.6
Football Sense: Smith has good vision for the action in front of him, showing good timing to disrupt. He easily digests complicated plays, but gets a bit reckless in his play (seems to be caught up more in going for the interception rather than covering the receiver). He can be soft and back away from a confrontation and while durable, he is not the type that could play with pain at the next level. He thinks on his feet and has no problem handling different assignments. He just needs to control his emotion, as it does get the best of him on occasion (ejected from the 2006 Clemson game for throwing a punch and was then benched for most of the year as an attitude adjustment). GRADE: 6.4
Character: Smith plays with emotion and can get in trouble with the coaches and referees. He is an engaging person who presents himself well off the field, but he has a chip on his shoulder that might not go over well with NFL veterans. GRADE: 5.5
Competitiveness: Smith plays with good aggression until confronted and then will shy away. Shows good mental toughness when he doesn't let his emotions get the best of him. He could play nickel back or zone corner due to lack of size, but he is never going to be confused for an impact hitter. GRADE: 6.0
Work Habits: Smith is a good worker who had maturity issues earlier in his career, but did eventually buy into the program and football is very important to him. He takes well to hard coaching and is a scrappy type in the locker room who won't hesitate to order his teammates to fall in if necessary. GRADE: 6.0
Key and Diagnostic Skills: Short but has the vision, instincts and awareness to always get to the ball. He lacks the strength to prevent from getting bounced around, but gives every effort to make the play. He does a good job of anticipating the quarterback when playing in the zone and generally makes good reads and adjustments to flow to the ball. He will try to reroute receivers with a press, but he lacks the strength to be too effective. His ability to quickly identify his keys and react to the play makes him look taller than his size. He has the ability to distinguish between pass-run with no concern that he will be fooled by play action. His timing and feel for the ball in flight gets him most of his success when making plays on the ball. GRADE: 7.0
Man Coverage Ability: Smith is a natural ball thief with outstanding feet and ability to mirror and adjust to the receiver's movements. He can stick his hands in the face of his man to impede his opponent's vision of the ball in flight and does a very nice job of planting, redirecting and flipping his hips. He is equally efficient playing the trail, cover or cushion, and rarely allows cushion on the route. GRADE: 7.3
Zone Coverage Ability: Smith has very loose hips, but he will open up too early, especially when challenged with double moves. He lacks the upper-body strength or solid hand placement skills to reroute receivers. He does show good comprehension of zone concepts and has the range and suddenness (too sudden at times) in his movements to attack plays in front of him or switch off on his assignment in the deep part of the secondary. He can play in off coverage, but is still better in man-to-man action. GRADE: 6.4
Backpedal Skills: Smith shows the ability to change direction and is usually in good control coming out of his backpedal. He has the natural feet to be continuous in his movements and even though his speed will let him get away with it, he is never sloppy nor takes extra steps coming out of his breaks. GRADE: 6.7
Ball Reaction Skills: Smith has the vision and timing to get an excellent break on the ball. He shows good courage going for the ball at its high point, but will get a little soft vs. more physical receivers. He compensates for a lack of strength with his timing and foot quickness to step in front of the receiver. With his excellent hand/eye coordination, he reminds some of Ronde Barber for the way he breaks on the ball. GRADE: 7.3
Range/Recovery: Smith has good recovery speed and the range, along with the ability to cover ground while the ball is in the air. He takes good angles to the ball and has no problems when trailing or running on the hip of his coverage assignment. He can cover up mistakes with his recovery speed and looks just as fast in pads as he did in workouts. GRADE: 6.4
Jumping Ability: Smith gets good elevation in his jumps, but can get beaten to the ball by the taller receivers. He has outstanding ability to track the ball in flight, doing what all great ball thieves do -- shut out his surroundings to concentrate on the ball. He sacrifices his body to compete, but won't win too many battles there vs. more physical and bigger receiver. He has exceptional body control through his elevation, exciting the crowd with his ability to adjust in the air, thanks to the way he times the ball in flight. GRADE: 7.0
Hands: Smith is a natural hands catcher with big mitts for a little man (hands measured 9 5/8-inches, bigger than some of Wake's offensive linemen). He is not the type that has to rely on his body to catch the ball and looks very natural extending and plucking the pigskin away from his frame. His hands are that of a receiver's quality, evident by his conference record 21 interceptions and 40 pass breakups. GRADE: 8.0
Run Defense: The effort is there, but he gets bounced around and is just an adequate tackler who offers little in run force. He lacks good tackling technique and does not always get himself in position to make the play. He needs to use his hands better to keep blockers off his body, but even if his hands were active, he still lacks the strength to wrap and secure (more of a grab or drag-down type). GRADE: 5.1
Tackling Ability: Smith is just an adequate tackler. He will go low and wrestle down receivers, but ballcarriers are simply going to run through him. He can hope to knock the outside runner out of bounds, but he hits with such little thud, a mosquito bite is more painful. GRADE: 5.1
Compares To: DRE' BLY, ex-Denver -- Smith is an extraordinary pass thief with great timing and recovery speed. He plays taller than his size indicates, but is not strong enough to challenge more physical receivers, especially in press coverage. He is best suited to be a zone corner or operate in the slot in man coverage as he will get soft on you if bounced around by bigger blockers.
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10th most INTs in college football history. That, alone is pretty interesting.
No one liked D-will's size, either... but he became a fan favorite.
I'm a little skeptical, but more excited after reading more about him.
Pro Bowler
Join Date: Aug 2006
Posts: 524
(No. 37 overall, Broncos) Denver trades up to get who we believe is the best cornerback in this draft. If Smith were two inches taller, he would have been considered a top-10 pick. He has the speed, fluidity in his hips, instincts and ball skills to make an instant impact in a position of dire need for the Broncos.
Coverage skills: Consistently makes plays on the ball to break up or intercept passes. Reads the quarterback well in zone coverage, which enables him to plant, drive and close fast on passes in front of him. Does a good job going through receivers to break up the pass. Rarely gets called for the penalty. Is excellent in tight man coverage; stays on the receiver's hip all over the field and rarely allows separation. Shows the versatility to cover a slot receiver. Grade: 8.5
Run/pass recognition: Shows excellent instincts and awareness to help him avoid misreads and mistakes. Is able to maintain his cushion when playing off the receiver and then drive and close on passes in a flash. Reads routes well. Shows the ability to get in front of the receiver to cut him off and shield him from the ball. Does not get fooled by play-action fakes and consistently stays in proper coverage position. Grade: 8.5
Closing speed: Has the explosive closing burst to consistently make plays on the ball. Shows the playing speed to stay with receivers on deep routes. Grade: 8.5
Ball skills: Consistently makes plays to break up passes despite often being much shorter than the receiver he is covering. Is aggressive going up against the receiver. Has the ability to cut in front of the receiver and make the interception. Has outstanding hands for the interception, even on high passes. Grade: 8.5
Run support: Seems to enjoy hitting and tackling. Avoids blockers well and usually gets the ballcarrier to the ground. At times, tries to go for big hit and ends up grabbing at the ballcarrier's feet to try and recover. Grade: 7.5
Bottom line: At first glance, Smith doesn't seem tall enough to be an NFL cornerback. But with more film evaluation, it becomes clear he has enough positive traits to overcome his height and be an elite NFL cornerback. He has the top athleticism, competitiveness and ball skills few cornerbacks have, and he is a big-play threat as a return man. Expect him to contribute early in his career and develop into a good starter.
Pro Bowler
Join Date: Aug 2006
Posts: 524
Also, 4 of the CB's in the Pro Bowl were either 5'9 or 5'10, so you don't need to be over 6' to be an impact CB.
Ring of Famer
Join Date: May 2003
Posts: 16,543
I really like the pick, but did not like trading away one of our first round picks in 2010 at all.
Ring of Famer
Join Date: Aug 2007
Posts: 10,005
I've seen written about Smith pretty consistently that if he were a couple inches taller, easily at least a top 15 pick. Most mock drafts I saw had Smith going in the late 1st round-early 2nd spot and obviously the Broncos really like him.
Just Drafted
Join Date: Oct 2007
Posts: 10
They talked to Smith earlier today on Sirius. He said that it was no surprise to go to Denver as they really clicked during his visit, but he had hoped to go at 18. Apparently he impressed the staff by immediately grasping the defensive scheme which has some parallels with the stuff they did at Wake Forest.
Overall, I think the keyword for this draft is "scheme fit". Moreno is obvious, Ayers and Smith both came out and said it, and when you look at McBath he's a great match for the cover 1/3 configuration Nolan likes to run.
Ok, back to lurking...
Ring of Famer
Join Date: Aug 2006
Location: South Carolina
Posts: 2,107
Seasoned Veteran
Join Date: Dec 2005
Posts: 458
Reminds me of Darrent Williams.
Ring of Famer
Join Date: Apr 2008
Posts: 2,089
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(Prior to Fall 2010, this course was known as CC 1.2.The information below might still reflect the old course numbers. Bracketed numbers, if any, are the old course numbers. Learn more...)
3 hours; 3 credits
Introduction to art emphasizing visual literacy in an historical context. Major works of art and architecture drawn from a wide range of world cultures and periods from ancient times to the present will be explored. Texts, readings, and syllabi may vary somewhat among sections. (Not open to students who are enrolled in or have completed Art 1.1, 1050 [1.3], 2.3 or 2.4, or Core Studies 2.1).
Return to the courses list
Make the most of the winter break by registering for classes in our three-week winter intersession.
Learn how to apply on campus for undergraduate classes for the spring 2015 semester.
If you can't be here in person, take our virtual tour and discover the beauty and vitality of our campus.
A privately owned residence hall is located just blocks from the college.
© 2012 All Rights Reserved Brooklyn College
2900 Bedford Avenue, Brooklyn, NY 11210


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The elite is conspicuously embracing a less conspicuous style.
Not so long ago, wealthy Chinese would keep the price tags dangling off their sunglasses, wear their ties back to front to display the designer label and celebrate every business deal with that showiest of French wines, Chateau Lafite Rothschild Bordeaux, sometimes mixed with Coca Cola. They also had a reputation for being daft with their money, buying highly leveraged structured derivatives from Hong Kong private banks that offered eye popping returns or unlimited losses. They were known as the bao fa hu (暴发户) which translates as "newly rich" or "upstart" (one of a number of Chinese modern stereotypes).
That image is so 2009. Today's upmarket Chinese consumer is hiding his wealth -- for now. The reason is partly political. China's top leadership will change next year, and with it, a lot of people's fortunes. Meanwhile, having lost heavily on derivatives during the autumn 2008 stock market crash, China's wealthy elite are also taking a sensible approach to banking. And they are even experimenting with less obvious wine brands.
"Many Chinese business people got their money honestly, but now they do not want the scrutiny and attention that comes from displaying wealth," says Sunny Wong Yat Ming, managing director of Trinity Holding International, a Hong Kong-listed company that owns the Cerruti 1881 and Gieves & Hawkes brands.
The super rich are going underground, as political power shifts in unknown directions. Since former Chongqing party chief Bo Xilai was dramatically forced out of his post and expelled from the party, and because China's top leadership is changing, it is no longer smart to show off wealth. China is run on so-called "guanxi" (关系 ) which means "relationship" and, for business leaders, means that if you are protected by the right powerful official you can flaunt your wealth and status. Now, not only are the tectonic plates of political power shifting, no one is quite sure what the results will be. The bao fa hu are, quite literally, in hiding.
This scandal over an ostensibly low-paid government official who was pictured wearing a range of designer watches has got people scared. Now Chinese public relations companies sell a service to scrub blog posts or photos from the internet, just in case the anti-corruption police start looking for evidence.
Not everyone is avoiding the limelight. China's luxury market can be split into three groups, says Paul French, chief China market strategist for Mintel:
You have the secretaries who can only afford a handbag, then the provincial new money types who are just discovering luxury and want to dress head to toe in Louis Vuitton -- the Shanghainese call these people "potato dumplings." Then there is this smaller, harder to define group right at the top. Everyone wants these customers as they have most of the money. But they are becoming more aware of being caught out for something by the [Communist] party disciplinarians or outed for extreme wealth on the internet.
A joke often told by Hong Kong residents about rich mainland Chinese tourists goes along the lines of: "They must sell superglue in designer stores so these mainlanders can cover themselves in it and roll around the shop." The joke conjures up a stereotypical image of a mainland Chinese man wearing one brand only, very visibly, from head to toe. But at the very top end of the income ladder, this joke is dated. Now it only applies to potato dumplings.
But the richest group still favors discreet luxury. China's wealthiest are extremely unlikely to stop buying high-end designer goods. But brands that are very established now in China are not doing quite as well as less blingy, more bespoke, labels. Burberry and Louis Vuitton are being challenged (paywall) by Gieves & Hawkes.
"One thing I've noticed recently in Shanghai is very wealthy people are increasingly wearing Brioni suits," says David Lin, who is Taiwanese and runs Whitesun Equity Partners, a buyout house focusing on Chinese consumer industries with offices in Taipei and Shanghai. He is referring to the Italian designer Brioni, whose suits can cost tens of thousands of dollars yet, according to Lin, is still "not a brand that makes it obvious you are wearing their brand."
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Can you project e-books from the iPad?
Using the VGA adapter, I want to project e-books to my students (I teach library, grades preK-5) and would like to use it to "read" picture books together.
- Asked by Cheryl W from New York
- May 29, 2010
- Flag as inappropriate (Can you project e-books from the iPad?)
1 Answer from the Community
No, not EPUB books in Kindle, Stanza, or iBooks, but PDF books that you open in a VGA-out app (eg Projector, Expedition, Web2VGA), yes.
If your books are in PDF format, enjoy them on-screen with your kids via one of these handy apps!
- Answered by Erin-anne B from Surrey
- Jul 8, 2010
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Is there an app that animates and creates e-books on I Pad?
- Asked by Madeline G from Burnsville
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can i connect it to a projecter
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The State Situation
Gujarat's economic development has been often acclaimed as a highly effective growth and private sector driven model. In fact, the average growth rate of GDP in Gujarat over the last two decades has been higher than the national average, and more balanced than the other high growth rate states, primarily because of improved performance across sectors, especially that of agriculture and industry.
However, in terms of overall social development, Gujarat has more miles to cover in ensuring that the economic growth translates into improved human development.
In the area of social development, one of the main challenges faced by the state is the high prevalence of child under nutrition, in addition to a slow reduction in Infant Mortality Rate (IMR) and Maternal Mortality Rate (MMR), which has drawn necessary attention of the Government and forms a critical partnership area for UNICEF.
The organization is also engaging with the State Government by providing technical support for immunization, ante-natal care and to enhance access and quality of elementary education, with greater focus on hard-to-reach areas.
Progress made so far for children in the state
UNICEF set up its office in Gujarat in 1992 and since then it has been collaborating with the Government of Gujarat to support accelerated and sustained progress on childrenrelated issues. Inclusion and participation of disadvantaged children continues to be a high priority.
UNICEF works closely with various departments at state level, district administration, and with civil society, along with a network of women, youth and children's organisations, NGOs, Professional bodies, academic institutes for the benefit of women and children of the state.
As a result of these partnerships, successful and replicable models in health, nutrition, education, sanitation and child protection have been developed and scaled up to deliver lasting results.
The emphasis has been towards developing the Government's capacity, strengthening the systems and networks, advocating for constructive policies, empowering communities and local groups and inspiring them to adopt appropriate behaviours and practices.
Key Opportunities and Challenges
UNICEF has been engaging with the State Government in addressing these issues through the development of and integrated behaviour change communication strategy, tools and campaigns.
UNICEF in Action
Besides the support to the State Government, UNICEF works in partnership with different stakeholders, including NGOs, corporates, academia and community groups, to:
UNICEF initiatives include:
Child Survival
Child Protection
Water, Sanitation and Hygiene
Social Policy, Planning, Monitoring & Evaluation
Communication for Development
Advocacy & Communication


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15 Apartments For Rent in Stanley, KS
Bradford Pointe
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- Overland Park, KS
- Work 1-913-225-7804
- 38.885084 -94.712825
Jefferson Pointe
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- Overland Park, KS
- Work 1-913-225-7811
- 38.913729 -94.694698
Regents Walk
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- Overland Park, KS
- Work 1-888-226-4807
- 38.9622115 -94.660698
Overland Park, KS 66223
The Village at LionsGate
- 1, 2 & 3 Bedroom Apartments
- 1 & 2 Car Direct Access Garages
- Large Pets Welcome
- Monitored Alarm System Available
- Beautiful Lake Views & Walking Trails
- Blue Valley/Lakewood Schools
- Concierge Service
- Valet Trash Service
- Free Wi-Fi in the Clubhouse
- Business Center
- 24-Hour Fitness Center
- Custom Interior Colors
1, 2 and 3 bedrooms for rent with huge floor plans. 1 and 2 car direct-access garages available in South Johnson County Kansas. This Overland Park community is pet friendly and offers condo-style rentals.
Overland Park, KS 66223
The Fairways at Corbin Park
- Full-Size Washer & Dryers Included
- Clean-Steel Appliances
- Wood Style Flooring in Kitchen and Baths
- Dramatic 10 Foot Ceilings w/ Crown Molding
- Relaxing Soaking Tubs
- Garages & Carports Available
- Resort-Style Salt Water Pool & Spa
- 24-hr State of the Art Fitness Center
- Cyber Cafe with WiFi and coffee bar
- Multi-Sport Court
- Fully Equipped Business Center
- Blue Valley ISD
Luxury one, two and three bedroom apartments for rent at The Fairways at Corbin Park. Located in South Johnson County near 135th Street, you will be near it all! Close to Corbin Park and PrairieFire.
Overland Park, KS 66223
The Lakes at Lionsgate
- One, Two, and Three Bedroom Apartment Homes
- 2 State-of-the-Art Fitness Centers
- Indoor Racquetball Court
- 2 Heated Swimming Pool/Whirlpool Spa/Dry Spa
- Reserved Covered Parking Included/Garages Avail.
- Custom 9 ft. Ceilings
- Spacious Walk-In Closets
- Oversized Oval Tubs
- 2 Beautiful Clubhouses with Movie Theaters
- Generous Private Patio/Balcony
- Built-In Computer Desk
- Full-Size Washer/Dryer In All Apartments
1 bedroom apartment for rent 2 bedrooms in Overland Park for rent 3 bedroom apartments for rent in South Johnson County, Kansas. Metcalf and 141st. Pet friendly apartments. Free covered parking, walk in closets, private patio balcony, full size washer dryer included.
Overland Park, KS 66223
The Residences at Prairiefire
- 1, 2 and 3 Bedroom Luxury Apartments
- Brand New Community
- Located Within the Prairiefire Development
- Close to Shopping, Restaurants and Entertainment
- Excellent Highway Access
- Attached Garages
- Wetland and Recreational Trails
- Saltwater Pool
- Business Center and Cyber Cafe
- Fitness and Yoga Center
- Car Care Center
- Pets Welcome
Brand new one, two and three bedroom luxury apartments located in south Overland Park, KS. Close to amazing shopping, restaurants and entertainment. This south Johnson County community is located in the PrairieFire Development located at 135th and Nall.
Leawood, KS 66224
Villa Milano Apartments and Villas
- Newest Luxury Community in Johnson County
- Gated and Fenced Community
- Direct Access Garages
- 3 Bedroom Villas w/ Full Basement & 2 Car Garage
- Granite Countertops and Stainless Steel Appliances
- Resort-Style Swimming Pool and Fitness Center
- Wood Plank Style Flooring
- Full Size Washer and Dryer Included
- Private Patio or Balcony
- Curbside Trash Pick-Up
- Concierge Services Available
- Google Fiber coming soon
Brand new one, two and three bedroom rentals in Leawood, Kansas. Villa Milano Apartments and Villas is near prestigious shopping and dining choices and located in the Blue Valley School District. This community will also have Google Fiber.
Overland Park, KS 66223
Plaza at Overland Park
- Attached & Optional Detached Garages
- Basement Utility/Storage Space with Washer & Dryer
- Wooden Blinds
- Pets Welcome
- Walk-In Closets & Vaulted Ceilings
- Pool with Sun Deck
- Fitness Center & Jogging/Walking Trails
- New Appliances, Designer Accents, & Wood Fireplace
- Java Lounge & Media Center
- Handicap Accessibility
- Business Center
- Private Patio & Deck
Enjoy 2 and 3 bedroom townhome living in South Johnson County, Kansas. Town homes for rent in Overland Park. Pet friendly. Garages.
Overland Park, KS 66223
Sandstone Creek Apartments
- Direct Access, Attached or Detached Garages
- Full Size Washer and Dryer Provided
- Resort Pool Area with Lap pool and Spa
- Gourmet Outdoor Kitchen, Social Area and Fireplace
- High Energy Fitness Center & Business Center
- 9ft Ceilings, Brushed Nickel Accents
- Five Hole Putting Green, Resident Garden
- Wood Burning Fireplace & Extra Storage
- Tennis and Sand Volleyball Court
- Blue Valley School District
- Cyber Cafe with Gourmet Coffee Bar
- Library, Game Room and Car Care Center
Excellent apartment community location in Johnson County, Kansas. Resort like amenities and so much more. Our apartment ratings are exceptional. See us today.
For more information and applying online visit our website today!
Overland Park, KS 66221
Villas at Carrington Square
- Elegant 1, 2 & 3 Bedroom Apartment Homes
- Direct Access 1 & 2 Car Garages Available
- Full-Size Washer & Dryer
- Resort Style Swimming Pool
- Billiards Room & Putting Green
- State-of-the-Art Fitness Center
- Chef's Kitchen with Black Appliances
- Audible Intrusion Alarms
- Auto Detailing Bay
- Playground
- Lofty 9 Ft. Ceilings with Crown Molding
- Full-Size Garden Tubs
Apartment homes for rent in Overland Park offering one, two and three bedrooms. This luxury community is pet friendly and located in the Blue Valley School District. Call today!
Overland Park, KS 66223
Corbin Greens
- BRAND NEW 1, 2 and 3 Bedrooms
- 9 & 10 Ft. Ceilings with Crown Molding
- Full-Size Washer & Dryers Included
- Wood Style Flooring
- Custom Wood Cabinetry with Adjustable Shelving
- Granite Kitchen Countertops and Backsplash
- Garages and Carports Available
- Salt Water Pool with Sunning Decks & Hot Tub
- Billiards and Game Room
- Outdoor Grilling and Cabana & Fireplace Lounge
- Car Wash
- Elaborate Entertainment Lounge with WiFi Cafe
Brand New Luxury 1, 2 and 3 bedrooms for rent in south Overland Park, Kansas. Your apartment search is over. Call Corbin Greens today!
Overland Park, KS 66223
- One, Two, and Three Bedroom Apts and Townhomes
- Tanning Beds and Infrared Sauna
- Wi-Fi Friendly Coffee Bar
- Attached and Detached Garages
- Fitness Center
- Full-Size Washer and Dryer
- Swimming Pool
- Central Vacuum System
- Additional Storage
- Brick Fireplaces
- Nine Foot Ceilings
- Huge Closets
Apartments and townhomes for rent in Johnson County. Your search for an Overland Park rental is over, call us today!
Overland Park, KS 66223
Corbin Crossing
- Off-leash Dog Park
- Alarm System
- Ceiling Fan
- Dishwasher
- Garbage Disposal
- Walk In Closets
- Washer/Dryer In Unit
- Built-In Microwave
- Business Center Onsite
- Club House
- Sport Court
- Salt Water Pool
Leawood, KS 66224
Leawood At State Line
- 1, 2 & 3 Bedrooms
- Washer/ Dryer Hook-Ups
- Brand new large patios and balconies
- Wood Burning Fireplaces
- Cathedral & Vaulted Ceilings
- Ceiling Fans
- AAA-Rated Blue Valley Schools
- Fitness Center
- Refreshing, Swimming Pool
- Free Movie Rentals
- Basketball/Volleyball
- Playground
Leawood apartment community located just south of 135th and State Line. 1, 2 and 3 bedrooms for rent in great Johnson County location.
Overland Park, KS 66223
The Manor Homes of Prairie Trace
- 1, 2 and 3 Bedroom Luxury Apartments
- Granite Countertops
- Gourmet Kitchen with Stainless Steel Appliances
- Faux Wood Flooring
- Dual Shower Rain Heads
- Washer and Dryer Hookups
- Resort Style Zero Entry Pool
- Storm Shelter in Every Building
- Cardio and Strength Training Fitness Center
- Attached Garages with Breezeway Access
- Curbside Trash Pick Up
- Near Corbin Park and PrairieFire Shopping
Brand new one, two and three bedroom apartments in Overland Park, Kansas. Pet friendly apts for rent near Corbin Park and Prairie Fire. Luxury apartment homes located in South Johnson County near 69 Highway and 135th Street. Granite countertops, wood floors, stainless appliances, attached and detached garage available.
Overland Park, KS 66221
The Dunes at St. Andrews
- 1,2 and 3 Bedroom Apartments
- Granite Countertops*
- 2-inch window treatments
- Brushed Nickel fixtures and hardware
- Ceiling fans/light fixtures in all bedrooms
- Full size washer & dryer included
- 9 Ft Ceilings with Crown Moulding
- Soaking tubs
Say goodbye to the ordinary, and step into the extraordinary at The Dunes at St. Andrews apartment homes. With its finger on the pulse of upscale living in the heart of Johnson County, you have found the perfect match to your active lifestyle. A premier site within Overland Park's 135th street corridor, you have the best that southern Johnson County has to offer right outside your doorstep.
Overland Park, KS 66221
Stonepost Ranch
- New Phase Now open!
- Zero-Depth, Lagoon-Style Pool with Sand Beach!
- Spectacular Clubhouse
- Golf Driving Range & Sand Volleyball Court
- Pool-Side Dining Area
- Pub-Style Entertainment Center with Billiard Table
Apartment homes for rent in south Johnson County, KS. Golf driving range, pool, like a house for rent. Washer/dryer included. Stonepost Ranch!
Other Stanley Apartment Search Options
Cities Near Stanley
- Shawnee Mission (114)
- Overland Park (103)
- Lenexa (46)
- Shawnee (33)
- Kansas City (27)
View all Greater Kansas City Apartments
Thank You! Your email has been sent. We appreciate your interest.


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Test Kitchen Outtakes: Green Things
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Hotel Silken Concordia
Hotel description Hotel Silken Concordia
Check-in: from 03:00 p.m.
Hotel Silken Concordia excels with its modern furniture, equipment and design. It enjoys a privileged setting only a few steps away from the Plaza Cataluña and the Ramblas, Plaza España , the exhibition grounds, the conference centre and the harbour.
Our 88 rooms provide every modern comfort and a pleasant atmosphere. The amenities include safe, mini bar, telephone, TV, high-speed internet connection, air conditioning, central heating and a bathroom with hair-dryer.
Our new facilities, a solarium, swimming pool, sauna, mini golf and jacuzzi will make your stay even more enjoyable.
In the restaurant we serve predominantly Mediterranean dishes but also a variety of traditional specialties. A menu of the day is always available. The restaurant shares its space with the cafe, where the breakfast buffet is served, including a special diet corner. The café also provides a choice of hot and cold dishes available until 11:00 p.m.
Our 70 m² public rooms are available for business meetings, presentations and receptions. They can be adapted to your needs and are equipped with the most modern technology.
Further information on the hotel
Reception hours
Distances (km)
|Metro / suburban train
|City district (Barcelona)
|Station (Barcelona - Passeig de Gràcia Railway Station)
|Airport (Barcelona International Airport (BCN))
|Airport (Girona Airport (GRO))
|Airport (Reus Air Base (REU))
To reach the hotel
For HOTEL.INFO guests
Hotel features
- Total rooms: 88
- Double rooms: 88
- Twin rooms: 49
- Hotel's own parking spaces
- Lift
- Mobile phone reception
- Air conditioning in public places
- Lobby
- Designated parking place for the disabled
- Safe at reception
- Fire detector
- Barrier-free
- Laundry service
- Entrances with video surveillance
Room features
- Desk
- Telephone
- Noise-protected windows
- Smoke alarm
- Satellite TV
- Mini bar
- Safe
- Full-length mirror
- Bathtub
- Hairdryer
- Restaurant
- Bar
Accepted credit card payments
- DinersClub
- Visa
- MasterCard
- AmericanExpress