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Life (and Training) on the RoadBy Debbie
August 28, 2014 on 11:14 am | In Community, Random Musings, Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Don Quinn. He's the guy who rolls up to the race in the RV, and you're jealous because he gets to sleep in later than you. Follow Don's blog or on Twitter – donpquinn3.
"It must be tough to train while traveling all the time." I hear that a lot. You see, this family of six just happens to live in an RV, and travel the country full-time. Going on four years now. I'm not going to lie, it's a pretty sweet way to live! It can be very challenging, however, to commit to a training plan while going from point A to point B. Finding places to swim is especially difficult, but we do get to run and bike in some amazing places.
So, how can you get an effective workout while juggling the different needs of your spouse and kids, whether you're on the road or not? I'll give you some examples of what works for us, and you may find they work for your family, or training group.
The Yo-Yo Run
After a warm-up together, we each run at our own pace. When the lead runners reach the next trail intersection (or sign, or really any predetermined distance or time) they "turn-n-burn," high-tailing it to the back of the pack, while exchanging fives and words of encouragement with fellow runners, naturally. Then, after a brief recovery, regular pace is resumed until the next turnaround point. This pattern continues until the end of the run. We start together and finish together, and in the middle we all do our own thing.
The Yo-Yo allows each runner to reach his or her own distance and speed goals, while simultaneously enjoying some of that vital "alone with my thoughts" time so many of us crave while running. As a husband and father, it provides some peace of mind knowing I will have regular check-ins with the family. The level of peace of mind is directly proportional to the number of man-eating predators roaming the woods. There are times when the predators are just too numerous, so we stick to the family hike and call it cross-training.
The Yo-Yo can also be applied to a family hike, with some members running ahead while the hikers (aka "mules" because they carry the extra supplies) keep a steady pace. And on a point-to-point hike, one of us will drop the others at the trailhead, drive to the other end and start running to meet up with the rest of the group, and then the Yo-Yo begins.
The Yo-Yo can also be done on the bike, but the turnarounds can be a bit more dangerous on busy roads, so be careful.
The Playground (PG) Run
Some of our favorite workouts involve playgrounds. When there are multiple PGs within our running distance, we stop at each one for a variety of exercises, or hit the same one multiple times. Ever since our kids were in backpacks and strollers, I've scanned playground equipment for exercise possibilities; now I'm rewarded with seeing my kids do the same thing: "Hey Dad, that looks like a good spot for pullups."
A fan favorite is the "Spartan Around." We start at one end of the equipment and have to climb all the way around the absolute outside and back to the start without falling in the "lava" (touching the ground). It's an excellent full-body workout for everyone, and you'll never hear the kids ask if we're done yet. Plus, you'll be ready for your next obstacle race, or whatever life throws at you. Give it a try, whether you have kids or not, and you'll be hooked.
Before or after your near-death lava experience, find a convenient pull-up spot and get ready for a fun challenge. This can be done individually, as a single team, or as teams going head-to-head. We'll pick a goal, say, 100 pull-ups total for the six of us. Then, we each go to failure one at a time in quick succession until we reach our team goal. The one goal for the whole team enables each person to do what he or she feels comfortable with, without the pressure of direct competition with others.
And now, scan the equipment to discover what else is possible. Prove to your kids that you do actually have a creative bone in your body. Really, anything involving body weight and grip strength will serve you well. Think outside the box. Speaking of which, I'm sure you'll find a spot for box jumps. How about split box runs? Start with one foot on top of the bench or box (the other on the ground) and quickly switch feet like you're running up stairs, pumping your arms in time. It won't take much to get your heart rate up.
Some other exercises to consider: dips; rows; push-ups (of course, but try a variety of hand placements); Bulgarian split-squats; and ab curl-ups. For the ab curl-ups, grab the set of rings and get inverted (throw in some upside-down pull-ups, while you're at it), then curl back down with your knees tucked to your chest as slowly as you can. Feel that? Oh yeah! Now do five more.
Walmart (aka "Make Do With What You Have")
That's right. As full-time RVers we occasionally stay overnight in Walmart parking lots, and other odd spots. With the right attitude, it can be a fun adventure, and you can still get a workout. A recent stay at a Walmart in Minnesota had us doing burpees and then sprinting up and down a hill. A little friendly competition. A couple days later (at another Walmart), we chose a plyo workout that included: power skips, for height and then distance; two-footed hops, again, for height and then distance; and multi-directional "jops" (jump off two feet onto one, and back, in four directions).
And we have a full set of resistance bands that sees regular use; a great way to keep the swimming muscles in shape when you can't get to a pool. When all else fails, we have our "Hundreds," so called because they started as four sets of twenty-five repetitions of squats, push-ups, and ab work. Any number of exercises can be substituted, such as, step-back lunges, or one-legged squats and deadlifts. And rotating a variety of exercises will help keep it fresh. Most times, we work one side of the body at a time, forcing us to engage the core to balance.
The bottom line: Whether you travel a lot, have kids or not, life tends to throw speed bumps and potholes at all of us along the way. Stay flexible in your training, and you will weather the bumps more easily. Do what you can, when you can, and don't sweat the rest. And if your training includes a spouse, kids, or anyone else really, always try to stay positive, supportive, and considerate. It's a fine line between motivating and discouraging. With a little creativity, you can get a decent workout anywhere and anytime.
TriSports.com and SustainabilityBy Debbie
April 22, 2014 on 4:46 pm | In Uncategorized | No Comments
Earth Day is one of those days that is a pseudo-holiday…we don't give gifts, or bake cakes (usually), but it's a great reminder that our Earth DOES need to be celebrated, and its plights brought to light. Earth Day was founded back in 1970 by Gaylord Nelson, a Wisconsin Senator, in response to the damage caused by a massive oil spill on the California coast in 1969. He believed that the power of the people, as demonstrated by student anti-war movement, could be harnessed to bring attention to the environment. He was right, and in 1990, Earth Day went global. You can find Earth Day Festivals in almost every community, parades to march in, trees to plant, waterways to clean. But do we really need to stick to doing these things on just one day a year? The answer is a resounding "NO!"
The next question out of most people is "well, what can I do?" Very simply, anything. When TriSports.com began as a small start-up located in our home, we were already recycling paper and plastic, so it was easy to continue doing that as the company invaded our home. We found we were able to reuse the boxes and packing material in which our inventory arrived to send out our customer packages. Small steps, yes, but steps in a forward direction. As we grew and moved to our first warehouse location, we were leasing and were unable to do everything we wanted on the sustainability front. We still made it a point to use repurposed wood to build structures in our warehouse, to recycle on a larger scale, begin a commuter program for our staff, and to be as thrifty as possible with our energy usage.
Our second move involved the purchase of our own building, and with that, the ability to tailor it to our needs and put in the features we had thus far only dreamed about. We worked with our architect to integrate as many "green" features into the building as we could at the time. Some of these efforts included:
- Dual light controls in office spaces, along with plenty of natural light, so everyone thinks twice before flipping those switches.
- Zoned A/C throughout to ensure that only the spaces being used are being cooled.
- Herman Miller furniture throughout, most of which is made from recycled material and can be recycled after its useful life.
- Carpet tiles made from recycled materials, which also make it easy to replace small areas rather than having to entirely re-carpet if something were to damage it.
We also continued our internal practices, some of which are:
- Extensive recycling – the recycling container is about 4x larger than the trash container, and it doesn't stop with paper. We recycle the pallets that bring our shipments to us, the boxes that come in our back door, clothing, shoes, bike parts and more!
- Commuter program which encourages employees to bike to work by giving them a credit for every mile they commute, along with contests and awards to make it fun and interactive. Our employees commuted 29,000 miles in 2013, and have done close to 180,000 since inception of the program.
- Greenbox program which gives our customers the option to receive a recycled box and packing material instead of new. So many customers were choosing this option that we stopped making it optional and implemented it for all orders, though we don't have near enough recycled boxes for all of them.
- Shoe collection program which donates collected shoes to a local non-profit for reuse within the Tucson community.
- Bike parts are donated to Resource Revival to be re-made into art and awards.
- Adopt-a-Road trash clean-up along Catalina Highway, the road to Mt Lemmon.
We have since been able to add water harvesting to the tune of two 18,000 gallon tanks, as well as a 128 kWh solar array that has been covering approximately 90% of our energy usage. In 2013 alone, our water tanks harvested 57,000 gallons of water that we used for landscaping and other gray water needs, like washing our expo trailer. The solar produced 241 MWh, accounting for 92% of our energy for the year, and in doing so, prevented 8.74 tons of methane and 163 tons of CO2 from entering our air, plus saved 18,657 gallons of gasoline and 120,679 gallons of water. You can see our current numbers anytime by clicking here.
We at TriSports.com are super proud of this, and hope that other businesses and individuals look to us as an example of a sustainable business, but we did it in baby steps…it all started with just a little recycling. So when you think, "I'm just one person, I can't make a difference," I'm here to tell you that you CAN. Start small, and even if you continue small, every little bit counts.
The Best Advice I've Ever Received…By Debbie
March 17, 2014 on 2:32 pm | In Athlete Profile, Community, Random Musings, Sponsorship | No Comments
This blog brought to you by TriSports Team athlete Scott Bradley, reminding all of us why we started our endurance sports habits in the first place. Check out Scott's blog and follow him on Twitter – scottbradley11.
Trying to be a competitive triathlete is not easy. It requires a pretty large commitment to be putting your name towards the top of the results sheet race after race. There are countless hours spent training, sleeping, eating, reading about the newest training techniques and equipment, studying competitors and everything else we spend time on. If you let it, the whole thing can become one big grind.
I couldn't say for sure, but it's highly unlikely that when anyone started multisport they said, "I want to get involved in a sport that will take time away from my family and friends, cost me thousands of dollars in equipment and race fees (not to mention the larger than normal grocery bills), and beat the crap out of my body day after day so I'm exhausted almost all the time. That sounds fun." It's much more likely that people said something like, "I want to challenge myself to be the healthiest, fittest person I can possibly be" or "that looks like it would be a lot of fun," which leads me to the best advice I've ever received as a triathlete: Make sure it's still fun.
When I started triathlon I had no clue what I was doing. My first season was nothing short of a disaster and if I hadn't just purchased a really expensive bike toward the end of it, I would have thrown in the towel. I kept at it, however, and was fortunate enough to have a colleague who had been doing this stuff for years, and had been tearing up courses since way back when I was still wearing pull-ups, take me under his wing. He gave me training structure and taught me about how to prepare for races properly. We rode and ran together all the time, often with a bunch of his other friends who were also veterans of the sport.
When it was time for a big ride, there were often interesting destinations. Usually it was some sort of annual trip for these guys, but to me these were all new experiences. One day we were riding to the Maple Tree Inn, which was about a 75 mile round trip ride with lots of climbing on an annual ride they called "The Easter Bunny Ride" because it always happened in late March or early April when the restaurant was open, which is only for about eight weeks a year (as a side note, this place has the best buckwheat pancakes and syrup anywhere and I highly recommend anyone in upstate New York going if you've never been). I was riding next to Carl and he said "Make sure this is always fun. If it stops being fun, don't do it anymore." That's why they had all these destinations for rides and took so many crazy trips. It made it fun and every year they would go back to places together and enjoy each others' company and share memories.
There are days when we have to rise early to train before work or winter months where we have to grind out hours on the trainer in order to maximize our potential (we don't all live in sunny Tucson!). Every session isn't going to be about fun, but if none of them are, what's the point? I've found ways to make the 5am pool sessions fun by swimming with a great group of people (and I don't even really like swimming to begin with). In the winter, a few friends will bring their bikes over and we will set up shop in my basement to watch movies while we grind away on the trainers.
A little creativity and a few friends can make almost any session more enjoyable. It is a piece of advice I will never forget and hopefully I can continue to have fun with this sport until I'm old and gray so I can share it with some up and coming triathlete who's just getting into it. If I do, it'll probably be the best advice I ever give, too.
Exercise as Medicine – Fighting Arthritis with TriathlonBy Debbie
February 24, 2014 on 4:56 pm | In Athlete Profile, Charity, Community, Giving Back | No Comments
This blog brought to you by Helgi Spencer Olafson, Amateur Triathlete and Arthritis Warrior with Ankylosing Spondylitis. Check out Helgi's website, join his Race For a Cure team, donate and follow him on Twitter – @HelgiOlafson.
I often ask myself… "why do I keep adding more and more to my plate?"…and then I think to myself, "if only there were more hours in a day… yeah, that would be awesome!"
But this is reality!!
The earth will always turn at a pace which conducts time. We have no control over time. What we DO have is control over how we spend that time. YOU have the power of CHOICE.
Is it selfish to take the time to maintain a healthy lifestyle? Or is it something that can be used as an example for others to follow with the hopes of getting this world out of the rut that we are in where everyone is searching for the magic pill?
Here is the bottom line: EVERYONE suffers from hardship and challenges at one point or another in their lives. Some people have it easy and some don't. It is likely that each of us can't know exactly how it feels to be in another person's shoes. We are genetically different from one another and it's just not the way genealogy works.
What is important is that we continue to use the lessons from our personal experiences and education, as well as the history recorded by countless visionaries over the many centuries that humans have roamed this earth. Believe it or not, "Visionaries" are people just like you and me. I have Ankylosing Spondylitis, and I AM a visionary for many. For them I carry a torch, which also stays lit in my heart. I will lead the way, while learning, teaching, growing, and respecting the knowledge that history and experience has provided.
Harness the thoughts that you produce in your mind. They can move mountains!
Triathlon as Medicine for #Arthritis
Since competing as a runner for a relay team in my first ever triathlon, which was the 2012 Lavaman Waikoloa Olympic distance triathlon, I was hooked. I knew that this was the answer. I was tired of living my days with a back, bones, and joints that hurt because I wasn't taking the best possible care of myself. "But I have autoimmune arthritis, and it makes it hard for me!" No, Helgi!! THAT is even MORE the reason why you should be held accountable for your health. No more giving the jet plane regular unleaded for fuel. It was time to figure out how to manage my arthritis, and help others by leading the way.
I found that if I maintain a good combination of swimming, biking and running, as well as functional strength, core work, and a proper stretching routine to maintain flexibility, I am currently almost invulnerable, aside from the common daily creaks and cracks, to the autoimmune disease that may eventually cause my spine, hips and other joints to fuse together. This fusion, or ankylosis, is caused by severe inflammation and pain. The autoimmune arthritis I have is called Ankylosing Spondylitis, or AS. 40% of the world's population will suffer from one or more of the over 200 types of arthritis at least once in their lifetime.
Triathlon is great for arthritis! I am not a Rhuematologist, or even a doctor, but I am my own maker, and I know that triathlon training works for me. It can also work for others, but those of us who have arthritis know that our bodies and bones don't really react very well to sudden changes. This is why it is important to ease into triathlon and be sure to use each discipline regularly to improve overall fitness and core strength, while maintaining a proper plan with the help of a coach that understands your personal limitations from arthritis. A strong core helps maintain the integrity of my joints.
Of course it hurts! I AM human…but I think I am on to something here.
I put my music on and run the trails of the lava fields, valley-laden coastline, or the rain forests of Hawai'i. Give me a day cycling the hills in the Pacific Northwest, or the flats of Florida. There is nothing like jumping into the water for a training swim at the pier in Kailua Kona, which also happens to be the start-line for the Ironman World Championship event that takes place each year to crown the best Ironman triathletes in the world.
Talk about motivation all around me. Here is the deal. There is no "Magic Pill." There may never be a "Cure." What does exist is #Hope. Raising awareness by word of mouth and through networking is a key element in reaching the extremely large number of arthritis patients, doctors and interested parties all over the world.
If you support arthritis and exercise as medicine, and you would like to help this cause, please support our mission and consider a donation. Perhaps you would like to join our team and race with us in support of arthritis research and programs to help people with arthritis? All levels welcome! You can learn more about our team here, and learn more about me here.
TriSports.com supports the Helgi Olafson Foundation…use coupon code HOF14 to donate 15% of your purchase directly to the Helgi Olafson Foundation. Code cannot be combined with any other offers. Sale items and items designated as non-discountable will not be included.
Who are YOU Tri-ing for?By Debbie
January 21, 2014 on 4:03 pm | In CAF, Charity, Community, Giving Back, Random Musings | No Comments
Races use to be just that…races. But training for races is a lot of hard work, and quite some time back, some one (not sure when, not sure who) came up with the idea that as long as people are training, why not train for a cause? In my mind, Team-in-Training was the one that really put this kind of racing on the map and, since it was founded in 1988, they and untold other charities have benefited from people racing for dollars. What has been amazing are the people from all walks of life who are brought together for a cause, people who may never have even run a 5K, let alone a marathon; never done a sprint triathlon, let alone an Ironman, yet they are willing to toe the line to raise money for research to beat down the disease that took their brother, their mother, their daughter, their best friend. The causes are numerous, but the goal the same…raise as much as possible for the cause that speaks to you.
I have done this before, raising money for the Challenged Athletes Foundation, an organization that does amazing things for people with disabilities – they give them the freedom to get out and participate in athletics by providing prosthetics, training, travel and more. I did my first event with them in 2003 and have participated most years since then (a fire in SD, a couple of pregnancies and our store grand opening had me miss a few), and I don't even know at this point how much money we've raised for them doing their San Diego Triathlon Challenge, Million Dollar Challenge and Race For a Reason over the years. I've made great friends and memories to last a lifetime! I'll always continue to race for CAF because I truly believe in what they do, and the people who run it are amazing!
We have become involved with another amazing organization, this one local to our Tucson community, called Tu Nidito (means "Your Little Nest"). Over 19 years ago, some incredible people saw a hole in the support system for children who had been diagnosed with a serious medical condition (and the adults who care for them) or who had suffered the loss of a loved one, and so they created Tu Nidito to fill that hole. Today, Tu Nidito serves around 900 children and their families, providing ongoing support for grieving children, and helping families who have a seriously ill child all the way from diagnosis to either recovery or the bleak alternative. Just visiting and touring the facility brings tears to my eyes. The staff there is so strong to face these families and the losses they suffer on a daily basis. They do all of this at absolutely no cost to the families, and so fundraising is super important for them. They have had their "Ride for a Child" program for years, pairing a cyclist competing in El Tour de Tucson with a child. The cyclist rides for that child and raises funds for Tu Nidito. This year, they are launching their "Tri for a Child" program, and have partnered with us to try to help get the word out. They have spots for sold out IRONMAN Boulder, as well as the challenging IRONMAN Lake Tahoe. Sure, you could go get an entry for Tahoe at regular price, but by racing for Tu Nidito, you'll get so much more, and I'm not talking about the tangibles, though those are pretty cool (ever heard of Jimmy Riccitello? He'll be your coach). You don't need to be a local Tucsonan to believe in what they do, so check it out, and consider racing for them…there are many children who will be very glad that you did!
The Hardest Race Ever RunBy Debbie
December 13, 2013 on 12:06 pm | In Charity, Community | No Comments
This blog brought to you by TriSports Champion Jake Greenwood. As we approach the anniversary of this very tragic event, we thought Jake's blog (written earlier this year) was the perfect one to share. We all hope that the people of Sandy Hook are finding joy this holiday season in the memories of those lost to them. Follow Jake on Twitter – gwoodjcg.
This blog is not about Leadville or Kona. This blog is about a 5K. That's right, 3.1 miles. Most of you wouldn't even enter a 5K race. Recently I participated in a 5K that was far more grueling than any other endurance event I've encountered in my life.
I live a mere 12 miles from Sandy Hook Elementary School and have seen my community and my schools changed forever. The innocence my children once had hopping on the school bus each morning has been stripped from them. In return we have been given fear, frustration, and a deep, deep hole in our souls.
On March 23rd I participated in the Sandy Hook Run for the Families in Hartford, Connecticut. Along with 12,000 other participants, I ran the 3.1-mile loop through Bushnell Park to raise money for the families.
Again, most of you wouldn't even enter a 5K race. Your countless hours of training have fine-tuned your bodies to view a 5K as a warm up to the next 20 miles you'll run. But make no mistake; this was a grueling 3.1 miles. Far more grueling than the hours you will spend on the road this weekend.
Prior to the run, 26 bells were rung one at a time to symbolize the lost lives of the students and faculty of Sandy Hook Elementary School. The sound of 12,000 silent people in the heart of one of the largest metropolitan cities in the U.S. was deafening. As we wound through the course not a word was uttered. All that could be heard was heavy breathing and the whimpers of adults fighting back tears.
With a heavy heart, I proudly pushed my 4 year old daughter and 1 year old daughter in the stroller while holding my 8 year old son's hand through the course. No course record was to be set. No medals were given out. No post race barbeques were held. No tales of trials and triumph were shared. The crowd simply ran the course and slowly, sadly made their way back to their cars and drove home.
When I wake up early and fill my water bottles for a long day of biking and running, I often think of that morning. I can still see the pain in so many of the adult's eyes and the lack of understanding in my children's faces. The pain I will feel as I embark on hour 4 in the tri-position is no match for the pain in all of our hearts over the recent tragic events of Sandy Hook and now Boston.
The Sandy Hook Run for the Families was not about running. It was about life: honoring the memory of precious lives lost through tragedy and celebrating the gift of life. It was about uniting in hope for the future.
Live. That is what we must do. Embrace new challenges. Push your body beyond its limits. Spoil your family. Because, in the end, life is finite and today will too soon be yesterday.
A Step at a TimeBy Debbie
December 3, 2013 on 4:22 pm | In Charity, Community, Giving Back | No Comments
This blog brought to you by TriSports Champion Polly Jansen. Although this took place earlier this year, we thought it a good one to share during this time of thanks and giving. Check out her blog and follow her on Twitter – pjansen!
As a member of an athletic community, I have learned from some amazingly gifted people, but the thing I appreciate most in my friends and fellow competitors is their eager willingness to give back to the sport. One such example recently popped up when I attended a training class for my new job. As participants, we were asked to introduce and tell something about ourselves. One of my new colleagues, Awolu, shared how he had come from a war-torn area of Ghana and never owned a pair of sneakers until he graduated from high school because his village didn't have access to them. Awolu went on to explain that he has been in the United States for nine years and periodically purchases used sneakers to ship back to his village in Ghana. He is taking a trip there to work with a middle school in July and plans to send a shipment of shoes at the end of June.
Intrigued, I had to meet him afterwards. "Awolu," I said, "do you really PURCHASE the used sneakers?" He assured me that he did, but confirmed that he would also take donations. I said, "Don't purchase anymore shoes right now. You will have your whole shipment by mid-June!"
That evening I messaged Dan Gordon, founder of the Wissahickon Wanderers, a trail running club in Philadelphia that I have been a part of since 2004, and pitched the idea of collecting shoe donations from club members. We decided that since the Wanderers are holding informal trail races each Thursday in May and also helping to put on the Wissahickon Trail Classic 10k on June 8, that we would encourage the runners and volunteers to bring their used shoes to go to the students in Ghana.
This past Thursday we collected our first round of donations and will continue to do so through June 8. I really appreciate the support so far from the athletes in my community and it's refreshing to see everyone come together when there is a need and they have the capacity to help. It seems like such a small thing because everyone has used running shoes laying around, and we are so happy to be able to share something of ourselves that we often take for granted. I thank Awolu for this opportunity and hope the students feel renewed energy as they lace up these kicks and put their best feet forward!
The Importance of Keeping an Eye on Your ShoesBy Debbie
November 5, 2013 on 12:15 am | In Product Information, Training | No Comments
This blog brought to you by TriSports Champion Clyde Messiah, who now makes sure he always has an extra pair of shoes at the ready. Check out his blog!
Whether you're a triathlete, runner, or just someone who likes to stay active and fit, it's important to have shoes that fit your foot type and gait. If you're a runner or triathlete, you probably already have that covered; if not, get to your nearest high end running store ASAP!
Keeping track of your shoe wear is, however, equally, if not more, important. Last year I learned this lesson the hard way. I was racing Ironman 70.3 Kansas. Once I hit mile 3 of the run, I started to experience awful pain, mainly in my ankle joints and the bones of my feet. It was the classic symptoms of worn out shoes (sudden joint and bone pain). Trust me, mile 3 of a half-marathon that's following a 1.2 mile swim and a 56 mile bike ride is not the time you want to find out your running shoes are worn out!
So how can you tell when your shoes are done? Most running shoes have a life of 300-500 miles (but can vary based on the type of shoe, the terrain and the type of runner you are). An easy solution is to keep track of your shoe mileage. This can be done by simply looking at your regular running/training log, if you keep one; or if you average the same mileage each week, you can keep track of that. Once you get close to 300, it might not be a bad idea to buy a new pair so you have them ready. You can also check the wear patterns. Below are 2 pictures comparing worn out shoes to new shoes. For reference, you can take a good picture of your shoes when they're brand new, or take your shoes into a running store and compare them with a new pair (an employee at a high end running store will usually be glad to help you, as well). There's also an illustration above of the spots to monitor for wear based on the type of foot motion you have. An important thing to note is that even if you're naturally an over-pronator or under-pronator (also called supinator), if you have the right shoe and orthotic combination you'll most likely have a normal wear pattern. On the same note, if you do have the wear pattern of an over-pronator or under-pronator while using an orthotic, then you may want to get your shoe and orthotic combination re-evaluated to keep you healthy and prevent injury.
Remember, keeping track of your shoe wear patterns is just as important as keeping up with your nutrition and bike maintenance, and can help prevent injury, keeping you on the road and in top training and racing shape!
My Secret Weapon (shhhh!)By Debbie
October 22, 2013 on 2:58 pm | In Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion and former TriSports.com employee Kris Armstrong. Hope you are enjoying that MI winter, Kris (you know you regret leaving Tucson when this time of year hits)!
One of the most common reasons for becoming a triathlete is to cross train. Swimming, biking and running provides a variety in training that is very attractive to those bored with doing one or the other solo. The problem is that after 13 years of tri training, I am a triathlete and no long benefit like I did a few years ago. I have adapted to swimming, biking and running and even transitioning from one to the other. So what can a triathlete do to again experience cross training benefits like injury prevention/rehabilitation, improved performance and greater enjoyment of our sport? The answer for me, my secret weapon, is Triad Health and Fitness in Farmington Hills, Michigan, owned and operated by Kirk Vickers, a former trainer of the Detroit Red Wings professional hockey team. Kirk has a variety of clients, ranging from high school to professional athletes, as well as amateur athletes of all ages and those recovering from injuries. I had the privilege of working with Kirk during one of my internships for my degree in exercise science. Working with Kirk Vickers at Triad has helped me recover from injury, improved my performance and made training and competing a whole lot more fun!
Injury Prevention and Rehab
I have one injury that has been recurring since I was hiking in Arches National Park in Utah in February of 2010. It was a simple rolling of the ankle, pretty common, but whenever I pushed off the wall too hard swimming, biked a lot of hills or ran long distances or trails, my ankle would swell and be in such pain I had to take days off to recover. I found myself doing fewer activities to protect the ankle instead of solving the cause of the problem. Working with Kirk I learned that it might not be the ankle that's the problem but could be instability in the hip allowing the ankle to roll. He also suggested lateral exercises to help stabilize the ankle, knee and hip – conditioning triathletes don't get from swimming, biking and running. Kirk started me with some simple side steps that progressed to hula hoop jumps, two feet in two feet out. Currently I am doing 6 inch lateral hurdle jumps that have a cone at each end to touch and then return in the opposite direction. Kirk's favorite remedy for pain is ice, which I use whenever the ankle acts up on occasion. The best thing about my ankle, knee and hip stability is my return to trail running which is one of the few things we can do outside during the long Michigan winter.
Improved Performance
One of my favorite bike rides is Mt. Lemmon in Tucson, Arizona. If you climb all the way to the top, it's at 9000 feet, an elevation gain of over 6000 feet from the base of the mountain. As difficult as this is on a bike, my most memorable performance improvement was realized during the Mt. Lemmon Marathon. My training not only helped me finish this, as advertised "Toughest Marathon in the World," but actually do a pretty respectable time. The exercises that prepared me for this event were simple but very effective. The two exercises that I thought of while running were walking lunges and hip drives. For hip drives I used a weight lifting bench with one foot on the bench and the other on the floor. The arm on the side of the benched foot starts behind and the arm of the floored foot starts in front like a running stance. As the benched leg drives up the arm swings forward then returns to starting position. After 15 reps change sides. I also used a slide with hand weights. Place the hand weights in an upside down STEP, used for step aerobics, using the weights as handles push the slide ten yards. Immediately change direction and push back to start. Five reps of this drill are usually plenty depending on how much weight you choose.
Greater Enjoyment
Working-out in a gym is usually very boring to me. I like to be outside as much as possible which is why I like triathlon so much. But working out at Triad is fun and I look forward to each visit because I always learn something new and Kirk makes it challenging. If someone else is working out at the same time he will put us together to push each other. A little friendly competition is always fun. I usually do a warm-up then 5 drills and then a cool down. My 5 drills include something to improve stride, lateral stability, explosive power, core rotation strength and stability, and upper body strength. Normally these are done one at a time with breaks in between to recover, but sometimes it's fun to run these drills as a circuit. Add a friend or two and time each station and switch every 30 seconds or every minute.
Cross training is very important when preventing and recovering from injury and improving our performance, but I must admit that it's the fun factor that keeps me coming back for more time and again. Have fun!
Running off the Bike…Master it in the Off-SeasonBy Debbie
October 15, 2013 on 1:35 am | In Sponsorship, Training | No Comments
This blog brought to you by TriSports Champion Ed Ten Eyck, who is a kick-ass duathlete and coach. Check out his blog or follow him on Twitter – ed_teneyck.
Not too long ago I was invited to an event at one of my local bike shops as an information night for Irongirl. I was to present information about running off the bike and how to avoid the feeling of heavy, or dead, legs. Being a standard distance duathlete and exercise physiologist I thought nothing of the matter as I could talk about running on or off the bike for hours. Since I only had 15 minutes I compiled a very well manicured list that can keep most people out of trouble! I will outline the different sections and then get into more detail later about each one.
- Bricks
- Bike efficiency
- Pacing
- Cadence
- Better running form
Bricks are the most common and possibly the most feared workout that new multisport athletes encounter. What is a brick? A brick is when you combine 2 workouts into 1. Whether it is a swim/bike, bike/run, whatever the combination you come up with you have a brick. So how can this help your run off the bike?
Specificity of training states that training should be relative and pertinent to the sport in which you are training. If you are going to bike and then run in competition, you should train that way so your body is used to the stress demands placed on it. By incorporating brick workouts into your training you are stressing the muscles in the same way that you will during a race. This allows your body to adapt to the stress more efficiently. This alone will not prevent you from having the feeling of heavy legs, but it is one of the tools used to help.
Bike efficiency is a very broad category but we will focus on pacing and cadence.
Pacing is the hardest thing for most, if not all, athletes who compete. The reason? We are all competitive and we all want to win. That being said, pacing on the swim or run followed by pacing on the bike can help you set yourself up for a successful run off the bike. Pacing can be done using a variety of tools; HRM, power meter, RPE, speed, and cadence. Personally I feel a power meter can be the best tool when planning your pacing strategy for the bike portion of a race. It is the only true direct measurement of effort you can monitor. So what is proper pacing? Pacing depends on a number of factors but if we just look at the bike portion of a race we would have to look at the distance that the bike portion is, the terrain, and what your goals are coming off the bike into the run. For shorter distance bike courses you will be able to ride at a higher pace than if you were riding a full IM course. The same can be said about flats versus hills. When it comes to the run off the bike, if you are looking for a solid overall performance and want to negative split the run, then pacing on the bike is key.
Cadence is the other side of bike efficiency. The faster you turn over the pedals the less stress per pedal stroke is placed on the muscle; however, more stress is placed on the cardiovascular system. What is the optimal cycling cadence? That is the never-ending question. A lot of research has come out supporting a cadence between 86-96 RPM. Is this perfect for everyone, no, but it is a general range that the majority of people will fall into. The more experience you have the easier it tends to be to maintain a cadence in this range. Some studies have shown that slightly higher cadence can benefit riders; however, there is a good deal of training that would be needed to adapt to the demands. Winter is a great time to practice this on an indoor trainer.
For the focus of multisport I feel the range of 86-96 RPM is ideal because when you get off the bike and you run at about the same RPM, your body is used to moving at that pace. When it comes to running, you are more efficient when running at a higher cadence because at lower cadence, the stored energy in the muscles is not used as effectively. Also, when you spin a higher cadence on the bike you are giving your muscles a break because you aren't generating as much force per stroke. So the take home from this section is that your bike and run cadences should match, which will decrease the likelihood of feeling the onset of "heavy legs."
I believe better run form is one of the best off-season training tools you can use to your advantage if you are new to the multisport or endurance world. Having inefficient running form forces you to work harder and can increase the likelihood of injury. It takes time and patience to become a more efficient runner, but usually after 6 months of dedication and focus on form you will begin to see the results. So what is better running form and why is it more efficient? A natural running position is when your kinetic chain is in alignment and you are landing more over the center of your body. This is typically the result of landing more mid-foot versus having a heel to toe gait pattern. When landing heel to toe, the majority of people are landing behind their center of mass enough that they have to overcome the compression and gravity pushing them backwards to continue the running motion. This results in a decrease in efficiency. When you land more mid-foot or with a landing closer to the center of mass, then you are propelling yourself forwards. Correcting your running form is something that takes time and energy to do. It is something that can be done during the off-season and help you prepare for the upcoming season, but I wouldn't ever recommend attempting to overhaul your running form during the race season.
In closing, these are just a few of the ways that you can feel more fresh coming off the bike going into your run. By working diligently on this during the off-season and pre-season, you will go into your races knowing you have new tools to help you PR the run portion of any multisport event.
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Representative Bob Nonini's waste of time in our legislature irritates me to no end. Mr. Nonini - why can't you apply your time to pioneering real change for Idaho? I find myself regularly referring to Nonini's sponored bills as the Nonini Special — making law because the bill looks good when in fact the law is already in place/MamaJD. More here
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Question: What do you think of the job Rep. Bob Nonini, R-Coeur d'Alene, is doing in the Idaho Legislature?
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Absolut Vodka launches augmented reality app
By Loulla-Mae Eleftheriou-Smith, campaignlive.co.uk, Tuesday, 24 January 2012 09:09AM
Absolut Vodka is launching an iPhone and iPad app that uses augmented reality to take users on a tour of the drink's Swedish home.
The Absolut Truth app has been created in partnership with digital agency Great Works.
After downloading the app, users must scan an augmented reality code, which can be found on the specially created "neckhangers" on Absolut bottles or downloaded from www.absoluttruths.com.
The app takes consumers on a three-dimensional tour of Åhus, the small Swedish village where the vodka is produced. Users can explore the area to discover how the vodka is made, from the wheat fields to the distillery and the bottling plant. They will also be given a free drink recipe.
Franz Drack, global marketing manager at The Absolut Company, said: "We continuously try to bring our customers exceptional experiences, and by using augmented reality, we are adding a digital layer around our product.
"The application is one part entertainment and one part service."
In September last year, Absolut Vodka added an app to its Absolut Blank campaign that created images and sounds inspired by the content fed to it by users.
Follow Loulla-Mae Eleftheriou-Smith on Twitter @LoullaMae_ES
This article was first published on campaignlive.co.uk
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Sculptor: A Real Time Phase Vocoder
Writing Sculptor was supposed to be an exercise in efficient signal processing rather than sophisticated GUI design. The GUI library eventually selected was xview, which is a rather aged library, although dynamic and static versions are still available for Red Hat's 5.0 release based on glibc2, so it is not quite dead yet. The reason for this choice was primarily because I was familiar with it. The principal requirements of the application, a few simple menus, sliders and the detection of mouse events over a performance canvas are satisfied by practically any widget set from the oldest Athena to the latest GTK+, so the wide availability of the library in an open form is of more concern than its technical sophistication. Linux Journal has already published an article (see Resources) demonstrating the use of xview and the ease with which simple applications can be constructed using variable-argument-list calls.
When the prism application is invoked by the name xprism, the xview GUI is enabled. Most of the data flow in xprism is mono-directional: the GUI process produces control data, and the synthesiser consumes it producing audio samples. However, when the specification for xprism was conceived, it became evident that asynchronous flow in the opposite direction was needed.
When xprism runs, the following sequence of events takes place:
The analysis file is opened and the size of memory required to contain the spectra is calculated. An additional allowance is made for spectral workspace. As in interactive mode, a mouse action might be responsible for setting the synthesiser parameters rather than relying on simply incrementing through the spectrograph automatically.
The shared control block (see Listing 2) is set up with appropriate initial values.
The whole spectral file is read into the shared-memory block.
The process forks a child responsible for audio resynthesis.
The parent xview widget hierarchy is intialised and the spectrograph drawn.
The parent informs the child it may generate audio samples by setting the xv_ready field in the shared control block.
The parent and the child run concurrently, using the shared memory area for data transfer (see Figure 2).
Figure 2. Data Flow in the Shared Memory Block.
This process is fine for simple gestural control, but as it stands, there is no feedback from the synthesiser process about whence in the spectrogram the resynthesiser is taking its data. Refer to the screenshot of the application running in Figure 3, and it is obvious that two fundamentally different ways of getting sound out of the program are present.
The user can select a playback speed from the speed slider, in which case the rate of advance through the spectrogram is under control of the resynthesis process. It is necessary to update the green line when the resynthesis source is moved automatically by the resynthesiser, and of course this happens asynchronously with the GUI events. The solution is to arrange for the resynthesiser to signal the parent when an update is required.
The user can click or drag on the spectrogram, in which case the spectrum to be resynthesised is under control of the parent controlling process. There is no problem in positioning the green line on the spectrogram canvas: it is simply dictated by the position parameter from the serviced mouse-motion event.
Sending a signal from the child process is easily achieved, but there may be unfortunate consequences. The application is continually sending commands to the X-server, and in principle, a signal might occur during the process of client-server communication. This is dangerous only in that the signal initiates X-server commands (in order to draw the green line), so some method of making X protocol requests atomic has to be employed.
Fortunately, the necessary methods are provided by the xview package. An xview client is not supposed to perform certain operations. One of these is servicing interrupts received directly by the signal method, and another is using sleep to suspend itself. Both potentially interfere with the proper operation of client-server communication. If the client wants to use interrupts, it must register itself as a signal acceptor as follows:
notify_set_signal_func(frame, update_frame_posn, SIGUSR1, NOTIFY_SYNC);
This call appears at the end of the initialiser for the xview data structures and associates the service routine for the signal SIGUSR1 with the servicing function update_frame_posn. The frame argument is the parent frame of the application, and NOTIFY_SYNC indicates that servicing of the interrupt should be delayed until pending X-protocol exchanges are complete.
As Linux continues to play an ever increasing role in corporate data centers and institutions, ensuring the integrity and protection of these systems must be a priority. With 60% of the world's websites and an increasing share of organization's mission-critical workloads running on Linux, failing to stop malware and other advanced threats on Linux can increasingly impact an organization's reputation and bottom line.
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Reach of Confidence A slew of new companies are banking on an age-old concept: trust.
By Melinda Mahaffey Icden
On a trip to Amsterdam two years ago, my husband and I decided to skip the traditional hotel stay and give Airbnb, the popular accommodation booking site, a try. Two sets of friends had recently used the service, which matches travelers with individuals looking to temporarily rent out their living spaces, and had nothing but rave reviews for the San Francisco–based "community marketplace" that's fostered 11 million bookings since its founding in 2008.
But despite the fresh strawberries laid out in the sunny kitchen and a specially made guidebook listing the owner's favorite local spots, I never really warmed to the idea of staying in a stranger's apartment. I touched as little as possible, I used as little as possible, and I nervously encouraged my husband to do the same.
So I was blindsided when, upon our return home, we received an irate email from the owner, who accused us of scratching her floors. She was mad about the alleged damage to the expensive bamboo, certainly, but what she was really angry about was something far less quantifiable: She felt deceived because we had left without saying a word about it.
The situation we found ourselves in ultimately boiled down to an issue of trust. She felt betrayed that we would attempt to shirk our responsibilities; I was hurt that she was accusing us of something that, to the best of my knowledge, we hadn't done. It seemed we both felt that the other person had violated the Golden Rule of the arrangement: Treat the other person (and their stuff) the way you would like to be treated.
But let's stop for a moment at seemed and felt. Trust is not quantifiable; rather, it's a judgment, a perception, a feeling. Despite the innate fuzziness, it's also an essential human trait, one that's been around since the dawn of civilization. "The reason we trust is because we can accomplish more by working together than we could on our own," says Dr. David DeSteno, a psychology professor at Northeastern University and author of The Truth About Trust. "By the division of labor, human society has flourished."
We need trust to prosper, even if it can feel risky at times, so it should come as no surprise that a host of startups are banking on just that. These new companies are off to a good start—but how will an age-old concept hold up in a postmodern future ruled by the Internet?
When people use the term "sharing economy," also called the collaborative or gig economy, they're referring to a revolutionary batch of businesses that allow you, the user, limited use of a stranger's possessions—things like homes, cars, and power tools—while that individual makes some extra cash off something he or she already owns.
Airbnb, for example, offers ac-commodations for rent, from extra apartment bedrooms to castles and backyard tents. Car services like Uber and Lyft provide rides, while Spinlister facilitates the shared use of bikes, skis, and snowboards. On NeighborGoods, you can borrow a ladder, hammer, or drill, and DogVacay supplies a home away from home for your pooch.
The sharing economy also encompasses more amorphous concepts like time and expertise, allowing people to put their "extra" hours and skills to income-generating use. On TaskRabbit, you can hire able hands to build your IKEA furniture; your Homejoy housekeeper will tidy up your pad; and Postmates links you up with a courier who will purchase food or merchandise and have it to you in less than an hour. The common thread between all of these ventures? They each facilitate, via the Internet, the exchange of goods or services from one individual to another.
"These are really old market behaviors that are being reinvented through technology," says sharing-economy expert Rachel Botsman, co-author of What's Mine is Yours: The Rise of Collaborative Consumption. "We used to trade in villages. Now we live in a global village, and we can use this in ways and on a scale we've never experienced before."
Indeed, the scale is large: Although these companies are often termed startups, some are not all that new—or financially precarious. RelayRides partnered with General Motors in 2012 and has raised $19 million from backers such as Google Ventures (which was also behind a significant portion of the funding that pushed Uber past a $3 billion valuation last year), and Lyft, already worth $700 million, recently garnered another $250 million. As this issue was going to press, Airbnb was reportedly in talks to raise more than $400 million from Silicon Valley venture capital firms, which would value the company at $10 billion, making it worth more on paper than entrenched brands like Hyatt and Wyndham despite not owning any actual lodging properties.
Beyond those outsized valuations, the sharing economy has earned a nice chunk of change for the little guy, too. In January 2013, Forbes estimated that the industry would collectively generate more than $3.5 billion that year alone for its participants—people like you and me. And this way of doing business shows no sign of slowing down: There's news of money raised or initiatives launched seemingly every day. "The collaborative economy is representative of a deep socioeconomic shift," Botsman says. "It's what I call distributed power, and that's only going to move forward."
Evaluating Trust
Trust is not the only issue facing the industry—various states are currently navigating the legality of apartment and ride sharing, for example, and the regulations and taxes that come with it—but it's arguably the linchpin to its continuing ascension.
For the millions of successful transactions that have already taken place, you usually only hear stories about the traffic accidents and trashed apartments, which have a greater effect on public perception than tales of success. Think about hitchhiking. Once upon a time, it was associated with the freedom of the open road, but it fell out of favor after the general public began to perceive it as scary. Today, critics point to the legitimate dangers and insurance issues of car-sharing, but it raises a question: Why do we so willingly get into cabs? Isn't that driver also a stranger you know absolutely nothing about? We do it because we assume—we trust—that the driver and company have been properly vetted by the appropriate authorities and are following all rules and regulations.
But in the early days of any Internet endeavor, a lot of those built-in security systems don't exist, especially when it comes to peer-to-peer transactions. When you buy something on eBay, for example, you don't have an opportunity to judge body language, and a rating system is only a small—and potentially flawed—window into the seller's past behavior. With the sharing economy, that risk only gets heightened because the consequences of a failed transaction can be much more serious. When you buy online, you're risking a thing; if that pillow looks cheaper in person than it did in the photo, annoying as it may be, you're only out a bit of money. More importantly, you'll always have a buffer because no matter how acrimonious the situation may get, you're never going to physically meet the seller. When you share online, however, you're potentially risking yourself; if the car doesn't arrive or that apartment doesn't exist, you could be left out in the cold—literally.
Reinforcing Trust
Thinking about the risks that come with trust can send you careening down the rabbit hole. The power players in the sharing economy know that, and they're proactively working to create policies to protect their users.
"This is a brand-new experience for a lot of people, and trust is central because we're at the forefront of creating online-to-offline interactions," says Phil Cardenas, a former U.S. Army intelligence officer who now heads Airbnb's 80-person Trust and Safety team. "It's the lens through which we think about all of our projects."
The company already has a no-fee, $1 million guarantee against property damage for its hosts in a number of countries, and it recently began offering safety devices like first-aid kits and smoke detectors to U.S. hosts. In 2013, Airbnb rolled out its Verified ID program to make sure that users' virtual profiles line up with their real-world identities. "When you check into a hotel for the first time, you give a credit card and a copy of your ID," Cardenas says. "We're trying to create a sharing-economy version of that kind of verification."
This sort of program isn't limited to one company: A number of enterprises, including Traity, Virtrue, and Fidbacks, have popped up to provide solutions for establishing and verifying user identities."I truly believe the value of being anonymous in these kinds of Web marketplaces is ending," Botsman says. "You will come to value your identity and want to build that profile because otherwise you won't be able to enter into these new venues. Your reputation will become a commodity."
The current verification options may not yet be perfect—DeSteno's research has found that an individual's trustworthiness is situational and based on his or her assessment of short-term versus long-term risk, making the past a poor indication of future behavior—but they're a start at creating new protocols for how we as consumers, and, more importantly, as people, comport ourselves online.
Will verification push us toward an online Age of Aquarius where we all become better people? It's easy to be your worst self when you're not publicly accountable for your words or deeds, but to thrive in an economy built on trust, we all need to be on our best behavior. Research suggests that people are more likely to trust someone like themselves, a tendency that's on the rise. Future verification systems might help remind us that the people behind the screens are individuals just like us, not just avatars or funny usernames. And then, when we actually come together, face to face, because we're sharing a car or a living space or a bicycle, we'll remember how much we have in common—perhaps discovering, as we navigate an ever-changing digital age, that we've actually been brought closer together.
Melinda Mahaffey Icden is Spirit's contributing senior editor.
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Central Pennsylvania Youth Ballet is a leader in the world of dance education – having sent hundreds of students onto careers in major ballet companies throughout the world. During the 2013-2014 year, CPYB will make available $245,000 in scholarships and housing stipends in fulfillment of its mission to inspire, educate and enrich the lives of its students.
A gift to one of CPYB's restricted scholarship funds ensures the sustainability of these programs and guarantees your lasting legacy through an investment in the future of classical ballet education.
CPYB's Male Scholarship Program gives aspiring male dancers ages 14 to 19 the opportunity to be selected to receive a scholarship that provides two years of uninterrupted proven ballet training at CPYB. CPYB commits to providing up to twelve recipients with 22 months consecutive tuition scholarships and a monthly stipend. Students must audition for these competitive scholarships that will allow them to pursue their dreams. The fund is secured through annual donor support and CPYB fundraising events.
The Changing Lives Scholarship Fund is a financial need-based, work/study scholarship program that ensures broad-based accessibility to world-class ballet training regardless of financial resources. The fund is secured through annual donor support and CPYB fundraising events.
Opportunities to provide restricted scholarship funding for a particular student are also available.
For more information on how you can help, contact Beth Mihmet, Director of Development, at 717.254.8945 or email@example.com.
A gift to CPYB is an investment that builds successful futures for our youth and communities. Learn how you can support changing lives through dance.
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Jeff, and his excellent team, provide remarkable first-class, personal customer service. Other stores take notice!!! Just got my order in- so...Read More ->
I only buy from MJM now. With prices that cannot be beat, quick shipping, and email notifications of when an order status changes this site is the...Read More ->


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What is Laurentian Bank?
The Laurentian Bank of Canada (LBC) is a Canada-based bank operating with 160 branches located primarily in Quebec, Ontario and Western Canada.
The bank offers a selection of products and services when it comes to personal banking. If you need commercial banking, then Laurentian Bank can offer that to you as well. You can always speak to and consult professionals at the Laurentian Bank Customer Service.
This article provides information about the following:
Position of Laurentian bank in the Country
Products and Serviced offered by Laurentian Bank?
Current Banking System in Canada.
What is the Standing of Laurentian Bank in Canada?
The Bank has more than 420 ATMs among which 81 are located in the subway network of the Société de transport de Montréal and the train stations of Agence métropolitaine de transport. The Bank has four principal business lines: Retail Financial Services, Commercial Banking Centres, B2B Trust, Laurentian Bank Securities and Capital Markets. Laurentian Bank of Canada serves individual consumers, small and medium-scale businesses. It also offers its products to a wide network of independent financial intermediaries through B2B Trust, as well as full-service brokerage solutions through Laurentian Bank Securities. The company has more than US$24.4 billion in balance sheet assets and more than $15 billion in assets under administration. It was founded in 1846 and employs almost 4,000 people.
The bank merged with Eaton Trust Company (in 1988), purchased Standard Trust assets (1991), acquired La Financière Coopérants Prêts-Épargne Inc., and Guardian Trust Company in Ontario (1992), acquired General Trust Corporation in Ontario, and purchased some Société Nationale de Fiducie assets and the brokerage firm BLC Rousseau (1993).
What are Products and Services offered by Laurentian Bank?
Laurentian Bank offers various products and services that your investment advisor can incorporate in your overall financial management strategy. Some of these are:
Company stocks dealt on Canadian and United-States exchanges
Common and Preferred shares
Trust Units
Fixed-income securities
Government bonds
Savings, Strip and Municipal Bonds
Guaranteed investment certificates
Mutual funds
Bond, Dividend, Equity, Balanced, Specialized and International funds
Tax, estate and retirement planning
Value Plus RRSP
Self-directed RRSP
What is the Current Banking System Status in Canada?
Wikipedia explained that Banking in Canada is widely considered the most efficient and safest banking system in the world, ranking as the one of the most efficient banking systems globally for the past three years according to reports by the World Economic Forum. According to the Department of Finance, Canadas banks, also called chartered banks, have over 8,000 branches and almost 18,000 automated banking machines (ATMs) across the country. In addition, "Canada has the highest number of ABMs per capita in the world and benefits from the highest penetration levels of electronic channels such as debit cards, Internet banking and telephone banking.
Prestige and Standards of Service
Like most banks in Canada, Laurentian Bank is known for its reputation in providing excellent standards of service to customers. You can always check out the website of Laurentian Bank for any particular service or information that you need regarding this institution.
Canadian Credit Cards


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"The trickiest thing with this vaccine is something called Original Antigenic Sin. To give a very simplified explanation, the immune response to the vaccine is incomplete and therefore the vaccinated can still carry and transmit the bacteria. This may also explain why vaccination "immunity" doesn't last as long as natural immunity. What makes it really bad is that once you've been vaccinated, even if you later go through the illness, you'll never be able to develop long-term immunity. Your body has been set to an incomplete immune response PERMANENTLY."
No. Simply No.
Infections from "natural" pathogenic Pertussis provide immunity for a period of 4 to 20 years.
There is no such thing called Original Antigenic Sin. That is just a term made up by someone who doesn't grasp vaccines or immunology. The immune system as depicted by this anti-vaxxer simply does not work that way.
Edit – Correction. There is something called Original Antigenic Sin however it doesn't mean what the anti-vax thinks it means. The Hoskins Effect's other name is Original Antigenic Sin. This however is alleviated by usage of adjuvants. Which the anti-vax consider to be deadly deadly mind control poison.
A antigen is any part of the pathogen that can be idenitified by the immunoglobulins that make up the active site of a corresponding antibody which in turn marks these pathogens and causes them to stick together into easily managed blobs while attracting the macrophage (or big eating cells if you want it's technical name).
No Vaccine is 100%. No Seatbelt is 100% either but we still bloody wear one.
See when you say "I will simplify it for you" the idea is that people have to assume you are an expert rather than worse than ignorant. You see ignorant people don't know. I don't know anything about Quantum Physics. I am ignorant. You cannot ask me for help with any such problem. I am worse than ignorant if I offer you advice on the topic.
There is no such thing as incomplete "antigens" or "antibodies". The active site of the antigen matches the antibody and that is what causes the effect.
What's even more daft is the notion that your body cannot make new antibodies if it already has antibodies to a specific disease. Which is why we are so pathetically weak against the cold and die from the dreaded rhinovirus.
This is just incorrect. It's pseudoscientific nonsense. Nothing here is correct from start to finish. Immunological Perfection? No. Perfect response to Natural Pertussis? No. Incomplete Immunity? No. This would only work if our immune systems functioned in a radically different way.
And remember this is someone saying that it's safer to get pertussis than it is to take a vaccine while ignoring the pain, suffering and indeed mortality of pertussis.


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Smile Addict. Admissions Counselor w/ a Foreign Accent @TroyUAdmissions, opinions r my own. Social media junkie, love to travel, eat local food, pets, workout.


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Spike Lee's Views on Django Unchained Are as Hypocritical as the Man Himself
Spike Lee is no stranger to getting all up in Quentin Tarantino's business. He's berated Tarantino before for his use of the word 'n****r' in Jackie Brown, asking the question "What does he want to be made - an honorary black man?" as though skin colour is some kind of gentleman's club.


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event BY flyguidebobbyh ON January 31 - 0 COMMENTSFeb. Monthly Meeting - February 11
Posted in Unaka Chapter - 201
Monthly meeting for February, will be at Sweetwater United Methodist Church. Meeting starts at 6:00 pm, with Fly-tying before the meeting beginning at 5:00 pm. Meeting will take place on Feb. 11th. Second Tuesday of every month, just like usual. We have a lot of exciting new prospects to [ READ MORE... ]


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Some whore took a shit in a pillow case, shook it all up and this bitch put it on as a dress.
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Kim Kardashian celebrates Rob Kardashian's 25th birthday at 1 Oak Nightclub at the Mirage Hotel and Casino in Vegas. (March 17, 2012)


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99-year-old golfer still hitting the links
An elderly Missouri man is living out his golden years on the links. The 99-year-old is rarely seen without a golf club. And, as Frank Cusumano shows us, it could be what keeps him going.
Good for him! I have a neighbor who is 90 and still plays 4-5 days a week. And is up at the crack of dawn pulling weeds.


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Get ready for a summer of parking pain at Charlotte Douglas International Airport.
Officials are warning travelers to expect full parking lots, traffic backups, and longer waits for shuttle buses – more than a third of which were broken down Wednesday.
And those are just the biggest problems. Add to that more fliers, changing valet service providers, road and parking deck construction, shifting traffic patterns and a new, temporary shuttle bus route that adds 10 minutes to the trip from parking lot to terminal. Interim Aviation Director Brent Cagle said travelers should be ready for the hassles.
"We're going to struggle through the summer," said Cagle. "Parking will be tight. Parking is going to run at capacity for most of the summer."
The airport can't open new overflow lots, Cagle said, because it has too few working buses to pick up people there. "I don't have enough buses to service the lots I have," Cagle said.
Charlotte Douglas has a fleet of 61 shuttle buses, with an average age of seven years and 300,000 miles. "Our bus fleet is well beyond its useful life," said Cagle.
The airport needs 49 of those 61 buses running to move people from all the parking lots to the terminal and back with an average wait time of less than 15 minutes. On Wednesday, however, only 39 buses were running – and three of those lacked air conditioning, on a day when temperatures hit the upper 80s.
"We're running them because they can run," said Cagle. "We're already 10 buses down. We can't afford to be 13."
Charlotte City Council voted last week to approve buying up to 30 new shuttle buses for $5.8 million. The first of those is set to arrive this month, and by the end of June, Charlotte Douglas should have 20 new buses running.
Cagle said that will help, but not fully solve, the bus shortage. Charlotte Douglas will seek permission to buy more buses in the coming weeks.
Charlotte Douglas is in the midst of $1 billion worth of expansion projects that Cagle said will expand parking capacity, build bigger roadways in front of the terminal and grow the airport in the long term. For now, however, many passengers are feeling the growing pains.
The airport is down about 5,000 parking spots from last year, since tearing down the old hourly parking decks. The replacement hourly parking decks won't be completed until November.
The airport also recently opened part of its new entrance road, which is causing delays as people get used to the new traffic patterns.
"They're just used to the roadway being the same as how it's been for 30 years, and everything's changed," said Cagle.
Another problem with the new road is that it has forced shuttle buses from the daily decks to take a longer loop, adding another 10 minutes or so to each shuttle's trip to the terminal and back.
Parking lots are filling up fast, Cagle said. The airport expects daily lots – favored by business travelers – will be full by Tuesday every week this summer, with long-term surface lots – favored by leisure travelers – full by Wednesday or Thursday.
Tuesday afternoon, only Long Term 4 was open, with all other parking decks and lots closed. By Wednesday, Long Term 1 and 2 were open, but Long Term 4 was closed. To see which lots are open, you can check the airport's website before you leave.
Cagle said people who must park at the airport might have to use the valet parking options if all the lots are full. The valet lots are more expensive, costing $14 to $28 a day vs. $5 a day for the long-term lots. The long-term lots will go up to $7 early next year.
Valet parking won't be without its hassles, either. The airport is changing valet providers at the end of the month, and customers have complained of long waits and lines to retrieve cars from the valet.
The airport is also seeing more local travelers, adding to the stress. Although more than 75 percent of passengers at Charlotte Douglas are connecting to other flights, local demand has been strong.
Cagle said 27,000 passengers went through Charlotte's security checkpoints last Sunday. That's just 3,000 shy of the airport's biggest day ever, during the Democratic National Convention.
"That's bigger than Thanksgiving," said Cagle. "And it was just a Sunday in May."
Portillo: 704-358-5041; Twitter: @ESPortillo
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Bicycle Days EP
Jamison Murphy
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Bicycle Days
Charlie Potatoes
In the District
Trotsky in Coyoacán
released 05 August 2014
Written, performed, and produced by Jamison Murphy
Recorded March-August 2014
Cover photography by Aidan Bliss
folk rock
indie folk
southern gothic
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Jamison Murphy
Atlanta, Georgia
Bicycle Days EP
Aug 2014
Fruitful Life
May 2012
a gramophone in every grave
May 2011
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Track Name: Bicycle Days
Everybody that I've come to know
Struck from the lowlands, exiled up the coast
Intense young supermen left for the Pampas
My friends and I are the only real monsters
But I guess the songs we raised up have dissolved
And the marker-scrawled aphorisms on the wall
They no longer mean a thing
The most blunted on the block, let the good neighbors stare
Around a mud firepit in a backless rocking chair
I'm on loud, ultra-tore-up, with my droogs
And I come home and play my folks for dewy-eyed fools
But damn, it feels good just to be
And the thug life's the life for me
The porch caves in as we revel in decay
In menthol packs, gum wrappers, crumpled Big K's
And the nights we spend, we know death's cousin well
Staring up at the streetlight or darkness itself
O our alcohol-heavy eyelids
Just the fancies of privileged kids
Track Name: Charlie Potatoes
Hey, it's almost eight, so come sit down
This show is good some nights (if it can come through clear)
I know the heater's shot and you would rather be
Among the fully living, not in here
I try to drive around most days
I've got a tape of Bird and a tape of Coltrane
I can almost see the Vanguard with my eyes closed
Dark and smoking in electrifying sound
But these things numb themselves with time - I know the danger
And the fury fade, the teeth are all pulled out
I've seen all of this before, I know
It's the same bourgeois kids in slightly different clothes
And I saw '67 fade, a few left shooting up
In the garden they regained
As all those young revolutionaries
Went to work in advertising, ended up the same
And what use is an aging leftist now
When all the world's moved on and my hope is fading out
And wonder's been reborn a thousand times since then
But I've not seen this fabled million Trotskyites
And kid, don't think that all the mystics are debauched
Or smoke the refuse of a system you despise
Track Name: In the District
The foreign blossoms all are blown from the trees
Each aged white column wearing down from being seen
And how absurd, that I feel this much like shit
Here, in a sea of barely-functional kids
Trying to act detached
And roll my eyes with yours
At why we're even stuck here at all
For half a minute
I picture the whole city empty
Save you and me
Tell stupid jokes late in the hotel lobby
Feel my throat closing, feel the eyes set upon me
Stuck in the levity of my generation
Up in the District, where the light of the station's
A signal for something
That's blinking too quickly
For anyone here to make out
But you are unchanging
Through glares of the spotlights
And dense white noise
I abandon any hope, waiting with you
For the blue line train
Beneath some moving street
As crowds lie prostrate at the metro's altar
Struck by a higher love than I can see
I can't make you abstract or idealised
You're not a vision; you're far realer than I
And the things that you say
Are broken up in my dreams
When I'm curled up on two patterned chairs
But when I'm awake
It feels too cliched
To dream much anything
Track Name: Trotsky in Coyoacán
Morning in the light of the small courtyard
In the pacing shadow of the American guards
Falling on the floor with my paper's strewn
They're all useless now, waiting for the dark at noon
But I think I've known for a long time
I think I've known for a long time
I still read the papers but it half kills me
As the Old Guard falls to absurdities
A thousand gray blurs in the Moscow halls
All are waiting for a last hope to kill it all
And I think I've known for a long time
I think I've known for a long time
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The plane went missing over northeastern Minnesota.
Searchers looked on the ground and in the waters of Lake Superior on Sunday for a plane that went missing over northeastern Minnesota.
The Civil Air Patrol said the twin-engine Piper had one person on board and was reportedly flying from Fleming Field in South St. Paul to the Duluth airport and back to St. Paul on Friday.
The search area extended from Silver Bay to the Canadian border, including Lake Superior, Col. Jerry Rosendahl of the Civil Air Patrol said.
"Unfortunately, we're not rich in clues or solid information," Rosendahl said. "Our planning section is working on every kind of idea of what might have happened and sending our crews out to the search area. We work the inland searches and the Coast Guard works the water."
Eight Civil Air Patrol airplanes and six ground teams were involved in the search. Around 60 Civil Air Patrol volunteers were working from a base at the Duluth airport. The Coast Guard was asked to search an area of Lake Superior where cellphone tracing had placed the plane at some point in its journey, Chief Petty Officer Kyle Niemi said. A boat crew out of Duluth did not find anything and completed its involvement in the search Sunday morning, he said.
The pilot's name has not been released. The plane is described as a white twin engine Piper PA31 Navajo with red and blue striping.
Poll: Do you agree with the NFL decision to deny Adrian Peterson's appeal?


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Take about five seconds and think of something that (A) cost absolutely nothing and (B) is culturally enriching. . . Exactly. Nothing beats a trip to the museum. This is why I spent my day off wandering around the Montreal Museum of Fine Arts. Blahblahblah I know it's cliché to say but it always pays off to act like a tourist in your own city #fur real doh.
On that note: I rarely bust out the faux fur coat - mostly because I always get comments that I look like a pimp in it? That being said, I feel like this outfit was so appropriate and inappropriate all at the same time. Which makes me love it that much more.


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Channel 6 News - Search Results
Gas station sign malfunctions, turns heads
VANDALIA, Ohio (CNN Newsource) -- Gas prices are high enough, but this sign at had some driver's in Ohio doing a double take.
It is at a gas station in Vandalia, west of Columbus. As you can see, it advertises gallon of regular unleaded for $6.09 and diesel for $6.66.
A store employee says the sign was malfunctioning at the time.


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Ayalacalderon Family Photos
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