text:
The flip side to this year's break-out smash hit IRREDEEMABLE, legendary comics writer Mark Waid examines the hard, difficult road to changing your ways and making a difference in the world...
The flip side of Mark Waids Eisner Award-nominated series IRREDEEMABLE! Supervillain Max Damage had an epiphany the day The Plutonian destroyed Sky City. When The Plutonian turned his back on humanity, Max Damage decided to become the hero the world needs. He has become INCORRUPTIBLE. Now Max is figuring out what it takes to be superhero while struggling with a reluctant sidekick, a sarcastic police commissioner, and a world who still believes hes Enemy Number One. Volume 3 of this super-powered hit series!
Mark Waid, Alabama native and current Los Angeleno, has written stories for every major comics publisher, and his seminal graphic novel, KINGDOM COME, is one of the best-selling graphic novels of all time. Horacio Domingues is an Argentinian artist who has collaborated with writers and publishers in several countries across the world, including Italy, France, the United States and his home country of Argentina. His recent works include FANTASTIC FOUR: TRUE STORY, MARVEL ADVENTURES: THE AVENGERS, WARUM ES KEINE RITTER MEHR GIBT, WELCOME TO TRANQUILITY: ARMAGEDDON and WILDCATS: NEMESIS.
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News from WTOP
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- Federal Tech Talk
- The Future of Government Data Centers
- Government Perspectives on Mobility and the Cloud
- Industrialized, Interoperable and Insight-driven Federal Health Panel
- Innovation and Tech Superiority through Acquisition Reform
- Mitigating Insider Threats in Virtual & Cloud Environments
- Moving Agency Applications to the Cloud with PaaS
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- Reimagining the Next Generation of Government
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Ideas for fixing the federal acquisition workforce
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Committed to E-Verify?
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DorobekInsider: Coming and going – A new DOT CIO (mostly confirmed), Frank Puglese, former SSA CIO Tom Hughes, Young Government Leaders
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A different yellow ribbon
When wounded service members come to Walter Reed Army Medical Center in Washington for treatment, they and their families should not feel like they are tied down to the northwest DC campus. That's the goal of the "Yellow Ribbon Fund". The Organization provides free rental cars to family members through local car dealer Jack Fitzgerald, and also a mentor/internship program where a service member can learn job skills.
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Preserving Babylon.
In Iraq, soldiers from the U.S. Army's 172nd Infantry Brigade are helping historians, preservationists and documentarians maintain ancient Iraqi history. The brigade provides transportation and security for the World Monuments Fund in the ancient city of Babylon, home of the famed Hanging Gardens. Along with preserving the past, soldiers are trying to insure Babylon's future as a possible tourist destination
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subset: commoncrawl


text:
Ask Search Post
Puppies for Sale in Weyauwega, Wisconsin(1 - 15 of 80)
$450 LKOIOIYYGFVHSJ Doberman Pinscher Puppies For SaleDoberman Pinscher · Brownsville, WI… ,,,, Please for more details,kindly text us via #(630)5-34-3-93-5 if interested
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$500 Blue Factor Chihuahua PuppiesChihuahua · Gresham, WIThree male, two female blue factor chihuahua puppies. (Pure white puppy is male $600) Puppies come with first shot/worming, info packet, ...Suzan S. · 5 days ago
$500 Basset Hound PuppiesBasset Hound · Appleton, WIBeautiful Basset Hound Puppies, AKC Reg. 3 males and 2 females. Will be vet checked, 1st shot, wormed and dews removed. Ready on 4/25/201...Noreen Y. · 5 days ago
$650 Pomeranian puppyPomeranian · Appleton, WI9wks old male Pomeranian. Shots and wormed. mom dad are both 4lbs. He should be small like them. cute and adorable! Pet home. No papers. ...John H. · 6 days ago
$600 Pomeranian puppy (boy)Pomeranian · Appleton, WIBlk and tan pom puppy. Currently 8wks old. Ready to go. He will be vet check, worm, and vaccinated before leaving me. Mom and dad are bot...Phas E. · 6 days ago
Free poiuyt French bulldog puppies for saleFrench Bulldog · Pickett, WIthey are very friendly and love playing around kids. they are up to dates and ready to go now.they are registered and vaccinated. contact...Narus J. · 6 days ago
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$600 Havanese puppiesHavanese · Chilton, WIAdorable little Havanese puppies we have 2 females an 1 males. All puppies are vet checked, dewormed an utd with there shots. parents on ...wisconsin puppy patch · 6 days ago
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$500 ASDFD!!AKc Registered Chow Puppies For SaleChow Chow · Winnebago, WI… for more details and pictures of the Puppies do contact back at 443 390-8386Linda S. · 6 days ago
Happy, Healthy, Fully Warrantied PuppiesWausau, WIPUPSNSTUFF in Plover has a huge variety of puppies currently for sale. All with first vaccinations, Vet checked and prespoiled. With over...Tinytykes Puppies ·1 listing · 6 days ago
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Eight major Chinese universities have entered Thailand's Study Overseas market, introducing their own international standard of teaching and post-graduate opportunities to work in the USA and UK, with some institutions also offering cheaper tuition fees than local HE institutions. The programme is currently promoted by study overseas agents who also planning to introduce this programme to neighbouring countries such as Laos and Cambodia. Chanokphan Prachakul, senior counselling officer at the Studywitz Center, explained that their agent was contacted by a Chinese educational agent to promote Chinese education in Thailand and neighbouring countries. The Chinese agent wanted to promote the programme in Thailand first because Chinese institutions have limited seats for foreign students, so they prefer to offer this opportunity to Thai students. It will also be offered in other countries, but applications will be limited once quotas are reached. There are eight Chinese universities participating in the programme, each charging low tuition fees. All the institutions focus on Medicine because it is popular among Thai students as they offer degree qualifications certified by the World Health Organisation, and tuition fees are much lower than in Thailand. The eight Chinese institutions include: China Medical University: offering Bachelor degree in Medicine and Surgery (English programme) costing about US$ 3,500 (£1,750). Huazhong University of Science and Technology: one of the top 10 public universities offering a Bachelor degree in Electrical and IT Engineering (4-year course) costing US$ 3,150 per year (£1,570); a Foundation course in Medicine Study (6-month course) costing US$ 2,575 per year (£1,284); and a Bachelor degree in Medicine Study (6-year course) costing US$ 3,860 per year (£1,925). Jinhua University offers English programmes in: Bachelor degree in Medicine, Bachelor degree in Pharmacology, and Bachelor degree in Nursing, costing about US$ 2,500 per year (£1,245). Nanjing University of Aeronautics and Astronautics offers 4-year courses in English programmes in: Aircraft Engineering, Bachelor degree in Aircraft Mechanical Engineering, Bachelor degree in International Business, and a Chinese language course. These programmes cost about US$ 2,600 per year (£1,296) Shangqiu Normal University offers short-term (1-3 months) and long-term (1-2 years) Chinese language courses, Bachelor degree in Biotechnology and Bio-engineering, Bachelor degree in Chemical and Technical Engineering, Bachelor degree in Marketing, and Bachelor degree in Economics. All programmes are taught in the English language and cost about US$ 2,000 per year (£1,000). Tianjin University of Technology offers 4-year courses in: Bachelor degree in Chemical Engineering, and Bachelor degree in Business Administration. All programmes are taught in the English language and cost about US$ 2,000 per year (£1,000). Yangtze University offers 4-year courses in: Bachelor degree in Computer Science, Bachelor degree in Petroleum Engineering, and 1-year Executive MBA. All programmes are taught in the English language and cost about US$ 2,315 per year (£1,154). Zhejiang Medical University offers English programmes in: Bachelor degree in Medicine and Surgery (students are required to take a 6-month Language and Pre-Medical course before starting the degree course). The total cost of this subject is US$ 4,295 per year (£2,142).
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Bird of Prey - maneuverability
View Single Post
Archived Post
Lt. Commander
Join Date: Dec 2007
Posts: 120
# 3
Actually, been playing Starfleet Command III, a long time ago.
But still, it seems to switch from flying straight to near full tilt immediately - and that was with power to weapons. Now, I am a horrible noob - only played the headstart and a lot of the time, the server's been down; the only other ship I've flown is the Miranda.
Which doesn't give my voice much weight, as such. Been a gamer for more than 20 years though. Still, something feels off about it.
I do notice there's a lot of nerf herders on this forum, and that is not my intent; I see no reason to make the B'rel worse. I do see a reason to make its controls more fluid.


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The Indiana State University School of Music will present the Fall Choral Showcase Concert on Friday, Oct. 19, at 7:30 p.m. in the University Hall Theater.
The concert will feature three choral ensembles. The Concert Choir, under the direction of Scott Buchanan, will perform a diverse program of exciting performances that are both sacred and secular in nature. Composers include Israel Kagaruki, Brian Tate, Michael McCarthy, Dan Davison and Sydney Guillaume. Curt Pennington will serve as the accompanist.
"This is going to be an exciting program, from the standpoint of diversity," Buchanan said. "The Concert Choir, alone, is performing in four different languages. There are a few pieces, as well, that have some very challenging rhythmic components. I think the audience will enjoy the variety of selections being presented."
The Women's Choir, under the direction of Colleen Davis, will perform works by Henry Purcell, Johannes Brahms and a collection of contemporary composers. Andrea Marlowe serves as the accompanist for the ensemble and a variety of instrumentalists will be featured.
The Sycamore Singers will open the concert with collection of vocal jazz charts by some of today's better-known arrangers.
"We have the Beatles, Johnny Mercer, musical theater (Stephen Sondheim) and the great Agent 007, James Bond...all represented in the opening portion of the concert," Buchanan added.
Buchanan also conducts the Sycamore Singers and Curt Pennington is their accompanist.
The concert is free and open to the public. For more information, please call 812-237-4590.
Contact: Scott Buchanan, director of choral activities, 812-237-2763
Writer: Paula Meyer, ISU Communications and Marketing, 812-237-3783 or email@example.com
The Indiana State University School of Music will present the Fall Choral Showcase Concert on Friday, Oct. 19, at 7:30 p.m. in the University Hall Theater.
Indiana State student researches gender differences in drug court participants
Pakistani student spends semester at Indiana State as cultural ambassador to U.S.
Faculty Brass Quintet to perform March 30
All majors welcome to Criminology and Criminal Justice Career Fair April 8
'Richard III' rebooted with Hollywood glamour, mobster vice


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A-ROSA Travemünde
9.0 / 10
Hotel location
|City district
|16.6 km/10.3 mi
|69.13 km/43 mi
|7.66 km/4.8 mi
|17.25 km/10.7 mi
Hotel description A-ROSA Travemünde
Our entire staff would like to cheerfully welcome you to the A-ROSA Travemünde. Golf Hotels abound, but the A-ROSA Travemünde is a great choice to fulfill all of your needs and expectations. Book with us and find out!
The hotel has lots of parking spots available.
Guests are invited to use the hotel sauna free of charge.
Make yourself at home
A safe is available at reception and in your well-appointed room to hold your valuables. The lift to the upper floors makes it easy to reach your appealingly arranged room. The lobby is under constant video surveillance.
Families with children are always gladly received in the accommodating hotel, as a children's play area and non-smoking rooms are available for our guests. Please make any requests when reserving your room.
Culinary greetings from the kitchen
The restaurant at our hotel offers delicious meals including both vegetarian and wholesome ones.
Where you will stay
While visiting us, our guests are provided with a safety deposit box, a radio receiver, a writing table and a hand-held hair-dryer that can be found in all of our hotel rooms. The hotel guests enjoy having their own convenient landline, cable TV for visual and audio entertainment and well-stocked minibar in each and every room.
After you get out of your bathroom's shower grab one of the complimentary robes off the heated towel racks. The hotel bathrooms also include a blow-dryer.
Our hotel has soundproof windows for your enjoyment.
If you're travelling with a baby or toddler, ask about the changing mats and baby monitors provided to new dads and mums.
Relax or be active
Treat yourself to a invigorating session in the sauna, solarium, steam room, or Jacuzzi. Bathrobes provided.
One of the leisure activities available at the hotel is taking a walk on the walking trails. It's really popular among our guests and offers a great opportunity to share some fun-filled moments with your friends.
Further information on the hotel
A-ROSA Travemünde offers 185 rooms. You can choose between five room categories, with each category offering a large living area with modern furnishings. Our Price is including VAT at the legally stipulated rate and local taxes. Feel free to book our A-ROSA buffet for € 29.00 per person/day.
Reception hours
Every day 24 hours
Check-in time:15:00
Check-out time:11:00
Like this hotel?
Then save it in your bookmarks.
Außenallee 10, 23570 Lübeck (Travemünde), Germany
Distances (km)
|Tennis court
|Tennis court
|Golf course (Lübeck-Travemünde Golf-Klub e.V.)
|City district (Lübeck)
|Station (Lübeck Hbf)
|Airport (Hamburg Airport (HAM))
|Airport (Lübeck Blankensee Airport (LBC))
|Airport (Kiel-Holtenau Airport (KEL))
To reach the hotel
Starting point:
Take the train to Lübeck/Travemünde Strand. The station is 400 meters from the resort. Pick up from the station without charge on request. (Reservation in advance is required).
For HOTEL INFO guests
Access to sauna
Free WI-FI
Hotel features
- Single rooms: 7
- Double rooms: 141
- Suites: 14
- Junior suites: 23
- Baby monitor available
- Baby's changing mat
- Entrances with video surveillance
- Dogs of all sizes allowed
- Shoe-polishing service
- Shoe-polishing machine
- Garage
- Wellness
- Swimming pool (indoor)
- Shop/minimarket
- Shuttle service to the railway station
- Shuttle service to the airport
- Playground
- Beauty treatment
- Laundry service
- Swimming pool (outdoor)
- Hotel foyer with video surveillance
- Safe at reception
- Classical concierge service
- Fire detector
- Business Centre
- Lobby
- Garden terrace
- Reading room
- Lift
- Hotel's own parking spaces
- Garden/Park
Room features
- Full-length mirror
- Desk
- Radio
- Wi-Fi
- Lounge
- Heated towel rails in the bathroom
- Reading lamp is favourable to senior citizens
- Noise-protected windows
- Wardrobe in the room is favourable to senior citizens
- Mini bar
- Window that can be opened
- Height of bed is favourable to senior citizens
- Hooks in the bathroom are favourable to senior citizens
- Shelf space in the bathroom is favourable for senior citizens
- International news
- Bathrobe
- Shower
- Safe
- Cable TV
- Sprinkler system
- Smoke alarm
- Hairdryer
- Width of bed is favourable to senior citizens
- Telephone
- Make-up mirror
- Wholefood meals available
- Restaurant
- Vegetarian meals
- Bar
- Outdoor gastronomy
Sport/leisure activities
- Nursery for children
- Solarium
- Fitness studio (fee applies)
- Walkways
- DVD and video rental
- Beach chairs
- Sauna
- Babysitter
- Steam bath
- Whirlpool
- Fitness room
- Hairdresser
- Bicycle hire
- Evening entertainment
Accepted credit card payments
- DinersClub
- Visa
- MasterCard
- AmericanExpress


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Prezista And Truvada
Here's a taste of what TheBody.com has to offer on this topic:
Ask the Experts
Is my treatment working? Prezista+Truvada+NorvirHi, I recently started taking HIV medicines, May 22nd of this year to be exact. When I started medicine, my VL was about 2,500. My CD4 was about 350. The resistance profile done showed NO resistance to any of the HIV medicines. 2 weeks after...
Response from Joseph McGowan, M.D., F.A.C.P.
North Shore University HospitalDear worried fellow- NYer,Your response is not out of line from what can be expected. Your initial response has been quite good. Most people have achieved an undetectable viral load by 4 to 6 months. It may take longer for those people starting... Read more »
Facial Wasting Prezista/Norvir/Truvada vs. AtriplaHi, let me begin by thanking you for your great work on thebody.com, you can't imagine how helpful... Read more »
Truvada, prezista + norvirHi:) I am currently taking Atripla. We are considering pregnancy in the future (within a year) and... Read more »
FAQs About Prezista (Darunavir) From The Body's "Ask the Experts" Forums... General Treatment | Switching Treatment | Side Effects General Treatment Prezista's Resistance Profile Which mutations is Prezista resistant to? Response from Renslow Sherer, M.D. (October 9, 2006) Should Read more »
HIV News & Views, December 7, 2009...four specific regimens that are considered "preferred" for first-line treatment: Atripla Isentress and Truvada Norvir, Prezista and Truvada Norvir, Reyataz and Truvada Non-preferred first-line regimens are now split into various lists... Read more »
Hot Topics at The Body's "Ask the Experts" Forums, September 7, 2010...(abacavir/3TC, Kivexa), Norvir (ritonavir) and Prezista (darunavir) and quickly saw good results. I have since switched to Norvir, Prezista and Truvada (tenofovir/FTC). I have almost daily diarrhea and fatigue, as well as occasional memory loss,... Read more »
Expert Panel Revises U.S. HIV/AIDS Treatment Guidelines; Recommends Starting HIV Meds Earlier...Atripla (generic name: efavirenz/tenofovir/FTC) Isentress and Truvada (generic names: raltegravir and tenofovir/FTC) Norvir, Prezista and Truvada (generic names: ritonavir, darunavir and tenofovir/FTC) Norvir, Reyataz and Truvada (generic... Read more »
Connect With Others
Prezista + Norvir + Truvada
Posted by notreadyforthis, 1 Reply...So I took my first dose of meds last night. My doctor started me on this combo: Prezista (darunavir), two 300mg tabs, plus Norvir (ritonavir), one 100mg soft gelcap, plus Truvada (emtricitabine+tenofavir) one 200mg/300mg Read more »
Medication Mishaps
Posted by personpitch, 1 Reply...but in the meantime I thought I'd try here. So I picked up my medications today during my lunch hour. I take Norvir/Prezista/Truvada. The Norvir is a capsule and it's supposed to be refrigerated. I absent mindedly left them in my care for 90... Read more »
Just started meds.
Posted by BeerMe30, 1 Reply...I am taking Truvada, Intelence, Kaletra and Prezista also taking Dapsone. Anyone on this cocktail? I also need to get another blood draw to see if I can start taking a new medication. Read more »
Prezista with out food
Posted by personpitch, 1 Reply...I've been on meds for exactly one week. So far I've had no major side effects, and am quite pleased. I'm on Truvada+Prezista+Norvir. Today I went out to dinner and had a big meal at about 7:30. I take my meds at 9:00, and took them as scheduled. Read more »
Resource Centers
Guides for People With HIV


text:
The Minnesota Morris football team continues UMAC action this weekend, hitting the road to take on Westminster.
It will be the Cougars' longest road trip of the year, as they travel to Fulton, Mo. to kick off with the Blue Jays at 1 p.m. on Saturday, Oct. 8.
Morris is 2-3 overall and 2-2 in the UMAC. The Cougars will be looking to snap out of a three-game losing skid.
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You will need your subscription account number and phone number. Not sure if you have an account? Email us at email@example.com and we can help you.


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Aug 08, 2011 at 02:18AM EDT
+1 Confirm This meme is fairly widespread and can be used in many situations instead of the classic "I weep for humanity"
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Ways to Graft- Technique
I figured this would be an excellent place to obtain information on how you all make your cuts on scions. I graft mainly avocados....but I am thinking that my method is really a left-handed (backwards) method. I was always taught to cut with a knife away from my body. Is this wrong? As I consider a grafting knife purchase....I am thinking the standard flat edge on the blade...may be on the wrong side for me. What is correct???
I'd check out the Tropical Fruits Forum or possibly even the Fruit and Orchards Forum for advice on grafting avocados. Also, I know there are some good videos on YouTube about this.
Some grafting techniques are usually accomplished by cutting towards one's body. For safety, BE CAREFUL. Anything you do with a knife could potentially be dangerous, but with a little common sense, you should be OK.


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I got prescribed Soma 325mg for a muscle spasm and Valuim for anxiety..But someone told me they are both muscle relaxers.Are they the same ingredients and act the same?? :eek:
Are Soma & Valium the same?
- Posted:
- 16 Aug 2008 by Mrs.Vic2many
- Topics:
- soma, valium, anxiety, muscle spasm
|Question is Closed
|Report Mark as Favorite
Answers (3)
Actually i just talked to the pharmacy and they told me that once Soma is matabalized in your body that it produces the very same chemical that is produced with valium.
17 Aug 2008
No, they are not the same. They both will make you sleepy. However, valium is for anxiety, solely. I'm sure there are some docs out there that prescribe it to help people sleep. Soma's are muscle relaxers, and they will make your muscles relax and make you sleepy. If I were you, I would not take them at the same time until you are at home and see how you are going to react to them. You could just not take the valium unless you are feeling a panic attack coming on. Then you won't have to worry about being too sleepy.
29 May 2009
no, and yes. both drugs are widely used to treat many different problems. mostley soma is used for relaxation of your muscles in your body. and valium can be used for many things. like alcohol withdrawl, muscle spasm,anxiety,many others. the valium will relax your mind so you have a relaxed body and mind.and they do not have same compounds. just take it easy. u b fine.
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New London — The governor has asked the state agencies with a stake in the new National Coast Guard Museum to meet and figure out how to move the project forward as quickly as possible.
Gov. Dannel P. Malloy sent a letter Wednesday to Adm. Robert J. Papp Jr., the commandant of the Coast Guard, and James J. Coleman Jr., the head of the museum association, to tell them the Connecticut Office of Military Affairs will coordinate the effort on his behalf, with the state Departments of Transportation, Economic and Community Development, Energy and Environmental Protection and other agencies.
The agencies received a copy of the letter.
"The purpose of the letter is to make sure the agencies understand, and the Coast Guard understands, that we are a full partner here," Bob Ross, executive director of the Office of Military Affairs, said Thursday. "We want to keep the energy, the enthusiasm and the inertia moving forward."
Papp said the Coast Guard "extends its heartfelt gratitude to the governor for sharing our strong passion for the Coast Guard Museum."
"We wouldn't be where we are today without his leadership, as well as that of Mayor Finizio, Jimmy Coleman and everyone else involved," he said.
The museum association announced earlier this month that the $80 million future museum will be built on a site behind Union Station, bounded by Cross Sound Ferry and City Pier. It will jut out over the Thames River. The Coast Guard barque Eagle may move from Fort Trumbull to City Pier.
The Eagle moored downtown on Thursday after a training exercise. Capt. Raymond "Wes" Pulver, Eagle's commanding officer, said he brought the barque downtown instead of returning to Fort Trumbull to see if the pier is a viable option, and to commemorate the museum being built on the waterfront. The public can tour the Eagle until it leaves on May 11.
"The idea of Eagle being possibly moored downtown on the same waterfront as the museum is pretty exciting, so we wanted to bring Eagle down now," Pulver said, adding that the space is "a little tight" but still an option.
Mayor Daryl Justin Finizio said he was thrilled that Eagle is at City Pier because it furthers the partnership between the city and the Coast Guard and continues to bring attention to the fact that the site was selected for the future museum.
Finizio said he also spoke with Ross about the state agencies collaborating, and the city will take part in the discussions. Malloy's decision to designate Ross as the point person shows the museum is a priority, Finizio added.
"It's all hands on deck and everyone is doing their part," he said Thursday. "The excitement is palpable. We're keeping the momentum and the project moving forward."
Ross said the agencies will likely meet within a week to figure out what needs to be done, in what order and when. The agencies came together in a similar fashion when a study of the state's deep water ports, including New London, was under way.
"It produced a product much more efficiently, so we decided to take the same approach this time with the Coast Guard," Ross said. "These agencies are the technical experts, and when you get them all at the table, working together, it'll move faster. That's the goal."
The specific agencies were chosen because of the museum's impact on the city's transportation system, the tourism that would be a boon for the region and the environmental issues involved.
The Eagle will be available for self-guided tours on weekdays from 2 to 7:30 p.m. and on weekends from 10 a.m. to 7:30 p.m. through May 10.
Coast Guard Museum group hopes to raise $1 million by Labor Day
Naming of downtown site triggers wave of Coast Guard museum activity
EB planning today for tomorrow's growth in Connecticut, Rhode Island
There goes Sen. Formica, down Ritter's Seaside hole in Waterford
Connecticut, rest of New England expect a flood of claims after record winter
Rain, warmer temperatures raise river level in North Stonington
Chef Dan Barber challenges Connecticut College audience to cook, eat from whole farm, including waste
New trust fund for retiree benefits in Waterford means modest tax increases over time
Lord Foundation marks fifth anniversary of giving in Norwich area
Six early dismissal days proposed for Groton schools to give teachers more training time
Students question administration's response to professor's Facebook post
Groton will need magnet programs to solve racial imbalance, consultant says


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Psychological determinants of adolescent exercise adherence.
According to a recent study by the Centers for Disease Control (1985), the typical American school-age child displays fitness and activity profiles well below the levels believed to be necessary to significantly lower health risks. In fact, only one-third of all American school-age children meet minimum fitness standards (Castrone, 1991). According to Varni (1983), one out of every five American children will develop clinical symptoms of coronary heart disease before age 16.
A wide array of factors can affect behavior; intrapersonal and environmental factors can combine in myriad ways to produce a given behavior. Likewise, the decision of whether or not to exercise has best been explained by interactional models where influences from several areas are considered. Environmental influences such as peer or parental support (Martin & Dubbert, 1985) as well as intrapersonal factors such as self-motivation (Dishman & Gettman, 1980; Dishman & Ickes, 1981), and perceived self-competency (Powell, 1988) have been found to have a significant impact on exercise behavior.
Some variables are beyond the control of researchers working in different settings. For example, although participation in organized sports as a child has been shown to have a positive relationship to adult participation in similar activities (Greendorfer, 1983), there is little that a trainer in a corporate fitness facility can do to change those previously established patterns. Likewise, although parental activity level has been shown to have a significant impact on a child's behavior (Gould & Horn, 1984), there is little a practitioner or researcher in a physical education classroom can do about parental activity level. However, if a student has low self-motivation, a physical education teacher could provide extrinsic rewards for continued exercise participation. Additionally, it is relatively easy to provide opportunities for student success in physical education programs, thereby influencing exercise self-efficacy or perceived physical competence.
Unfortunately, most of the actual exercise time in a typical physical education class is devoted to the performance of team sports and the development of motor skills which do not appeal to the majority of students (Williams, 1988). This excessive emphasis on such activities is likely to lead to future alienation from physical activity. Rather than promoting a lifelong fitness pattern, it seems that many public school physical education programs are laying the foundation for inactivity.
It is therefore important to be cognizant of psychological factors which increase the likelihood of youth adherence to exercise and begin to incorporate that knowledge into physical education settings early in life. Unfortunately, only in the last few years has anyone bothered to ask our youth what kind of physical activity they like (Fox & Biddle, 1988). Traditionally it has been the physiological rather than the psychological variables that have been measured. Many fitness tests provide important information about the physiological state of our youngsters' bodies, but what about their minds? Intrapersonal psychological variables have received little, if any, attention in physical education settings.
The intent of this study was to examine selected psychological variables in order to determine their influence on the exercise behavior of secondary school students. Of special interest in this study were differences in variable effects according to gender and level of exercise competitiveness.
Previous research on the determinants of exercise adherence has included comparisons of many different subgroups, including distinctions based on gender, age, and socioeconomic status, but very limited attention has been paid to differences based on race and type of physical exercise (Iverson, Fielding, Crow, & Christenson, 1985; Martin & Dubben, 1982, 1985; Powell, 1988). One area which has received little, if any, systematic attention is the comparison of subjects' exercise adherence determinants based on differences in levels of competitiveness. There has been descriptive research on competitive adult and young athletes, adults in unsupervised as well as supervised settings, and youths in supervised settings. However, there is a noticeable gap in the literature in the area of noncompetitive, unstructured youth exercise adherence. Many exercising adolescents are not competitive athletes under the supervision of a coach or a teacher. Hence, it is important to understand the motivation of this noncompetitive, unsupervised group of adolescents.
The present study not only examined differences by gender and exercise setting, but attention was focused on whether subjects were competitive or noncompetitive exercisers. Perhaps future research could further subdivide this analysis to include an examination of gender differences within level of competitiveness.
A relatively unexplored psychological variable in youth is personality/sport congruence (Gavin, 1987, 1988a, 1988b). This is a measure of the degree of "match" between an individual's personality style and the type of exercise the person pursues. Since this variable can be easily manipulated in physical education classes as well as in unstructured exercise settings, it was included in this study.
The three additional psychological variables evaluated for their predictiveness of adolescent exercise adherence were self-motivation (Dishman & Gettman, 1980; Dishman & Ickes, 1981), perceived self-competency (Harter, 1988), and perceived control (Howard, Adelan, Smith, Nelson, Taylor, & Phanes, 1986). Self-motivation, as defined by Dishman & Gettman 1980; Dishman & Ickes, 1981, has been found to be a relatively consistent predictor of exercise adherence in adults, but it has not been well evaluated in youth. Perceived physical competency has been a moderately effective predictor of youth exercise activity in a few studies (Roberts, Kleiber, & Duda, 1981; Tappe, Duda, & Menges-Ehrnwald, 1990), but the results are inconclusive. The amount of control over the environment and exercise activity that one perceives has been shown to increase the frequency of exercise participation in adults (Langer, 1983; Thompson & Wankel, 1980). However, since no research was found which examined the effect this variable (perceived control) may have on adolescent exercise adherence, it was selected for the current study.
The Habitual Physical Activity Questionnaire (Baecke, Burema, & Frijters, 1982) was used here to define exercise adherence. This instrument is composed of three component scores: the Work Index, which measures job-related physical activity; the Sport Index, which is a measure of sport-related exercise activity; and the Leisure Index, which measures physical activity during leisure time (such as riding a bike to the store instead of driving a car). Since the focus of this study was on adherence to sport exercise activity, only the Sport Index score was used to determine the subjects' dependent variable scores.
The original research from which this data was excerpted (Douthitt, 1992) was more comprehensive; however, only the predictive value of the psychological independent variables for the dependent variable of exercise adherence was considered here. Specifying the determinants of physical activity/inactivity is fundamental to establishing necessary interventions aimed at reducing obesity and other hypokinetic disease in youth.
A correlational research design was used in which the independent variables of self-perception, self-motivation, perceived control, and personality/sport congruence were examined for their predictive value for the dependent variable of adolescent exercise adherence. The data collected were from written survey instruments representing the independent or predictor variables in this study: (1) The Adolescent Self-Perception Profile (Harter, 1988); (2) The Self-Motivation Inventory (Dishman & Ickes, 1981); (3) The Perceived Control at School Scale (Howard et al., 1986); and (4) The Psychosocial Activity Dimensions Profile (Gavin, 1987, 1988a, 1988b). The instrument which defined the dependent or criterion variable was The Habitual Physical Activity Questionnaire (Baecke, Burema, & Frijters, 1982). These instruments were selected because of their potential practical implications to physical education and their sound psychometric data.
Informed consent was obtained from both the physical education students and their parents. There were two data collection sessions. The first occurred in May at the end of the 1989-1990 school year and represented data from a supervised classroom setting. The second session was held in September of 1990, the beginning of the 1990-1991 school year. Both data collections were held at the high school during a regularly scheduled class time. Subjects were asked to complete the same five written surveys in each session. However, subjects were instructed to answer the five questionnaires as they pertained to their physical education classroom experiences in the first data collection, and to answer them as the questions related to their summer vacation experiences for the last collection of data.
Once the data were collected and analyzed, the results were presented to a panel of experts in physical education and sport psychology. They reviewed the results and presented their recommendations to this author. Stepwise multiple regression was used as the statistical variable selection technique-due to a lack of prior research using all these variables which would suggest the order of variable entry.
The sample for the first data collection was 132 9th-, 10th-, and 11th-grade male (n = 94) and female (n = 38) public school students who were enrolled in physical education classes at a large suburban high school in metropolitan Denver, Colorado. They were enrolled in classes taught by four different physical education teachers. A wide range of physical education activities was represented by these students in their classes including cycling, weight training, jogging, swimming, jazz and modern dance, golf, martial arts, racquet sports, and fitness walking.
For the second phase of data collection, 110 of the original subjects were available for follow-up procedures; 22 had either moved or declined to take part in the data collection. Of the 110 subjects, 77 were male and 33 were female. Again, a wide range of activities were represented, this time over their summer vacation: aerobic classes, cycling, dance, fitness walking, golf, jogging, martial arts, racquet sports, swimming, waterskiing, and weightlifting.
The results of the data analysis indicated predictive differences for males and females. For females, Perceived Athletic Competency was an inversely significant predictor of exercise adherence in the physical education class setting, accounting for 26% of the variance.
For males in the same setting, Perceived Romantic Appeal was inversely significant, yet accounted for a small amount of the variance (8%) in exercise adherence.
In the unstructured exercise setting, none of the variables had significant predictive value for exercise adherence in males. In females, Perceived Global Self-Worth and Perceived Physical Appearance collectively accounted for 32% of the total variance in exercise adherence.
Competitive and noncompetitive subgroups were also examined. Those subjects who responded "yes" to the question "Do you participate in junior varsity athletics, varsity athletics, or other competitive athletic programs?" were classified as competitive athletes, and those who responded "no" were classified as noncompetitive. The results of the prediction of exercise adherence for the two levels of competitiveness indicated differences in the behavior motivation of the two groups, as well as the behavior motivation from one setting to another. None of the variables was predictive of exercise adherence for the competitive subjects in either the structured or unstructured settings. However, for the noncompetitive subjects, Perceived Romantic Appeal was inversely predictive of exercise adherence (10% of the variance) in the physical education class setting. In the unstructured summer vacation setting, Personality/Sport Congruence was inversely predictive (29% of the variance) of the exercise adherence of noncompetitive subjects.
Table 2 Variables Predictive of Exercise Adherence In Females: Unstructured Setting Variable r [R.sup.2] F Sig. F 1. Perceived Global Self-worth -.43 .18 6.0 .02 2. Perceived Physical Appearance -.09 .32 6.1 .007
In order to interpret the findings, two general categories of interest were addressed: (1) Gender differences in determinants of adolescent exercise adherence; and (2) Differences in determinants of exercise adherence in subjects with different levels of competitiveness. A panel of experts in physical education and exercise science reviewed the data and made recommendations.
Gender Differences in Determinants of Youth Exercise Adherence
One variable, Perceived Romantic Appeal, was predictive of exercise adherence in the physical education setting for males. Although the amount of variance was modest (8%), it is interesting to note that the relationship was negative (-.28). This suggests that as perceived romantic appeal decreased, adolescent males increased their physical activity. It seems that male subjects who perceived themselves to be low in romantic appeal viewed more exercise as a way to improve their appeal. For females, Perceived Athletic Competency was a significant predictor of exercise adherence (26% of the variance), and the relationship was inverse (-.51). Perhaps they also sought to improve their competency perception through greater activity. If a female had a low perception of her athletic competency, she may have viewed an increase in her exercise level as a way to improve this competency. This finding is in conflict with that of Tappe, Duda, and Menges-Ehrnwald (1990) who found a moderate (.34) positive relationship between the two variables for adolescent females, but perceived athletic or physical competency was defined differently in the earlier work, which could account for the conflicting results.
For males in the unstructured exercise setting, none of the variables reached predictive significance. For females, two variables were predictive of exercise adherence: perceived global self-worth (18% of the variance) and perceived physical appearance (14% of the variance). The results of this analysis for females were particularly interesting. The initial simple correlations indicated an inverse relationship among exercise adherence and the two predictor variables, with a very low correlation between physical appearance and exercise adherence. However, once perceived global self-worth had entered the regression equation, the partial correlation between physical appearance and exercise adherence changed to a positive relationship (.41), and increased in magnitude. Harter (1990) has stated that the most consistently strong contributor to perceived global self-worth in adolescents is perceived physical appearance. The relationship between these two variables in this instance was the strongest among the research variables, but not one of multicollinearity (.76). Multicollinearity does not become problematic until correlations of .90 or higher are reached (Tabachnick & Fidell, 1989).
Thus, components of perceived global self-worth, which when partialed out or controlled, must alter the relationship of perceived physical appearance to exercise adherence in this group of females. For example, if an individual was secure or felt competent in her global self-esteem, she might not have perceived a need for increased physical activity. However, if the feelings of global self-worth are controlled for, the positive relationship between perceived physical appearance and exercise adherence becomes clear. One cannot know from the correlational relationship between exercise adherence and perceived physical appearance which variable came first. For example, does an individual with a more positive perceived physical appearance tend to seek out exercise experiences to maintain the positive perception, or does a higher level of physical activity foster an increase in perceived physical appearance?
The results of the present research are therefore consistent with previous work which has indicated that the determinants of exercise adherence vary between the sexes (Gould & Horn, 1984).
Differences in Determinants of Exercise Adherence in Subjects with Different Levels of Competitiveness
The findings of this research, in the supervised (physical education classes) as well as in the unstructured (summer vacation) exercise setting, indicated that none of the predictor variables was significant for the competitive group of subjects. Previous research has indicated that "to have fun," "to improve and learn skills," "to make and be with friends," and "to improve physical fitness" are consistent determinants of competitive young athletes' exercise adherence levels in supervised settings (Fox & Biddle, 1988; Gill, Gross, & Huddleston, 1983; Gould & Horn, 1984; Sapp & Haubenstricker, 1978). Perhaps this study did not tap the psychological variables which were most related to competitive adolescent exercise adherence.
For noncompetitive subjects in the supervised exercise setting, perceived romantic appeal was statistically significant, accounting for 10% of the variance. Although this leaves the majority of the variance in exercise adherence unaccounted for, this result and the results of the same analysis for the unstructured exercise setting do indicate that there probably are some differences in the exercise behavior motivation of competitive and noncompetitive adolescents. This particular finding regarding the relationship between exercise adherence and perceived romantic appeal has not been found in other research, hence future studies should investigate this relationship. As with the male subgroup discussed previously, the nature of the relationship was inverse, again suggesting an attempt by noncompetitive subjects with low perceived romantic appeal to improve that self-perception through increased exercise levels.
For the unstructured exercise setting, personality/sport congruence was predictive of the noncompetitive subjects' exercise adherence levels. The amount of variance in exercise adherence accounted for by this variable (29%) was greater than that of any other variable for any other analysis in this study. This correlational relationship was also inverse (-.54), yet it had a different meaning from an inverse relationship in other analyses with other variables. A lower personality/sport congruence score is associated with a greater degree of "match" between the individual's personality and the type of exercise activity in which he/she is engaged. In essence, this is a discrepancy score. Thus, the finding indicates that the lower the discrepancy between a subject's personality and exercise activity, the greater the individual's exercise adherence. This supports the theory proposed by Gavin (1987, 1988a, 1988b).
Given the accumulated research which indicates that "having fun" is the most important determinant of youth exercise adherence, the lack of a definitive answer as to exactly what is meant by "having fun," and given the strength of the association of personality/sport congruence to exercise adherence in this study, it could be that a match between an adolescent's personality and type of exercise activity results in more fun. Exercise advisors to people of all ages tend to suggest that they choose an activity they enjoy. This finding seems to support the contention that, when placed in a situation with the most options, (unsupervised setting; not having to think about being prepared for the next competitive season), adolescents chose activities which were the most like them. Other research with this instrument (Gavin, 1987, 1988a, 1988b) was performed using undergraduate college students; thus, future research should explore the relationship between personality/sport congruence and exercise adherence in adolescents in greater depth.
Even with the obvious limitations of self-report questionnaires, the results of this study indicate a significant link between some domains of perceived self-competency and exercise adherence, and between personality/sport congruence and exercise adherence in this group of adolescents.
This research was unique in that some of the psychological variables with the most predictive strength had inverse relationships with exercise adherence. Another unique finding was that whereas in previous studies of adolescent populations (Tappe, Duda, & Menges-Ehrnwald, 1990) the subjects were motivated to higher levels of exercise by feelings of competence in athletic endeavors, the adolescents in this study were motivated to increase exercise levels based on self-competence factors related to lower perceived physical appearance and lower perceived romantic appeal to others.
The implications for physical educators and those developing curricula are significant whether the relationship between domains of perceived self-competency and exercise adherence are positive or inverse, In either situation, perceived self-competency does seem to be important for improving levels of exercise activity. Hence, it is important to provide opportunities for success in physical education experiences for all children in order to lay a foundation for lifelong exercise activity.
Of the remaining psychological factors considered in this study, only personality/sport congruence had any predictive strength. This variable would be relatively easy to incorporate into a physical education setting by assessing the child's personality type and providing him/her with experiences in activities which "match" the personality profile.
Although self-motivation has shown a consistent positive relationship with adult exercise adherence (Dishman & Gettman, 1980; Dishman & Ickes, 1981), there was no similar finding in the present study. Perhaps self-motivation, as defined in Dishman's instrument is not valid for use with adolescents; or, perhaps self-motivation is more domain-dependent in adolescence than it was defined to be for adults in the original conception of the Self-Motivation Inventory.
The school where these data were collected was unusual in the amount of choice and control students had in their physical education programs. This may have resulted in the lack of predictive strength of the perceived control questionnaire.
The models which typically account for the most variance in exercise adherence are those which are multifaceted. It is generally necessary to take many different categories of factors into consideration, such as intrapersonal, interpersonal, and environmental. In this study, one component, intrapersonal factors, was examined. This could account for much of the unexplained variance in exercise adherence.
In future exercise adherence research, it would be interesting to use these variables with other adolescent populations to determine if the results would be replicated.
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Douthitt, V. (1992). Psychological determinants of exercise adherence in secondary school students. Doctoral Dissertation: University of Denver.
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Harris, L. (1979). The Perrier study: Fitness in America. New York: Perrier Great Waters of France, Inc.
Harter, S. (1988). Manual for the Self-Perception Profile for Adolescents. Denver, CO: University of Denver.
Harter, S. (1990). Self and identity development. In S. S. Feldman, & G. R. Elliott (Eds.), At the threshold: The developing adolescent. Cambridge, MA: Harvard University Press.
Howard, S., Adelman, H., Smith, D. C., Nelson, P., Taylor, L., & Phanes, V. (1986). An instrument to assess students' perceived control at school. Educational and Psychological Measurement, 46, 1005-1017.
Iverson, D. C., Fielding, J. E., Crow, R. S., & Christenson, G. M. (1985). The promotion of physical activity in the United States population: The status of programs in medical, worksite, community, and school settings. Public Health Reports, 100(2), 212-224.
Langer, E. (1983). The psychology of control. Beverly Hills, CA: Sage Publications.
Martin, J. E., & Dubbert, P. M. (1982). Exercise applications and promotion in behavioral medicine: Current status and future directions. Journal of Consulting and Clinical Psychology, 50(6), 1004-1017.
Martin, J. E., & Dubbert, P. M. (1985). Adherence to exercise. Exercise and Sport Science Reviews, 13 137-167.
Powell, K. E., (1988). Habitual exercise and public health: An epidemiological view. In R. K. Dishman (Ed.), Exercise adherence: Its impact on public health (pp. 15-39). Champaign, IL: Human Kinetics Books.
Roberts, G. C., Kleiber, D. A., & Duda, J. L. (1981). An analysis of motivation and children's sport: The role of perceived competence and participation. Journal of Sport Psychology, 3, 206-216.
Sapp, M., & Haubenstricker, J. (1978). Motivation for joining and reasons for not continuing in youth sports programs in Michigan. Paper presented at the American Association of Health, Physical Education, and Recreation National Convention, Kansas City, Missouri.
Tabachnick, B. G., & Fidell, L. S. (1989). Using multivariate statistics (2nd ed.). San Francisco, CA: Harper Collins Publishers.
Tappe, M. K., Duda, J. L., & Menges-Ehrwald, P. M. (1990). Personal investment predictors of adolescent motivational orientation toward exercise. Canadian Journal of Sport Science, 15(3), 185-192.
Thompson, C. E., & Wankel, L. M. (1980). The effects of perceived activity choice upon frequency of exercise behavior. Journal of Applied Social Psychology, 10(5), 436-443.
Varni, J. W. (1983). Clinical behavioral pediatrics: An interdisciplinary approach. New York: Pergamon.
Williams, A. (1988). Physical activity patterns among adolescents--Some curriculum implications. Physical Education Review, 11, 1, 28-39.
Reader Opinion
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Bring Quality PE Back To Schools: La Sierra High PE0
NPR just published Learning To Move, Moving To Learn: The Benefits Of PE – encouraging schools and communities to bring back real PE classes. It's no secret that "neuro-cognitive development is associated with exercise and can benefit from exercise", so why aren't we demanding that our children get more exercise??
Watch the video below that highlights the La Sierra High PE program in the 60's. It's exactly what our kids need to be doing today– real physical fitness classes in school. Not only will it help them physically but mentally as well! Our kids will learn to deal with the stress of life. Also look at the people featured in this video –they look younger and healthier overall. I bet it's because they have been fit most of their lives, starting early on.
PE 50 years ago…compare to today! Help us bring quality PE back to our schools: https://www.indiegogo.com/projects/la-sierra-high-pe
In 1962, JFK gave a speech to the nation challenging them to make a "great national effort." He held the La Sierra High PE up as the model for the nation to follow. 4,000 high schools followed this program. This is the only known digitized copy of his speech. The footage shows one high school PE class. Remember, this is a normal PE class at the high school. This was PE 50 years ago in America! Help us make this happen again. Ron Jones, MS, founder of The Lean Berets (Executive Producer), Doug Orchard (Producer/Director).
2015 Scope It Out 5K – Washington, DC0
Sunday was the 10th Annual Scope it Out 5K. It was my fifth year running to celebrate my husband being colon cancer free! Seems so long ago now that he was recovering from surgery and chemo. Every year, I run this race as a reminder of how far we have come from those days and to continue to do my part spreading the word about how important it is for anyone with symptoms or at risk for colon cancer get screened. Remember: the treatment for colon cancer is a lot worse than any colonoscopy!!
Both my kiddos ran this year's race too! Last year's 2014 Scope it Out 5K, HB joined us and this year Nate Dogg committed and rocked it! I could not have been more proud of both of them! Apparently, Nate loves to talk while he runs and expects a two way conversation, so Scotty had the pleasure of counting cop cars, crowds of people and anything else Nate Dogg wanted to mention during the 3+ miles. Good times!
I still regularly visit blogs created by others battling colon cancer. When I got back from the race, I decided to visit a blog by a young women in Arizona: Michelle Whitehead Hastings. She had not been updating regularly because the cancer came back and she was undergoing some painful treatments. I wondered how she was doing and was shocked to learn she passed away late last month. Michelle was a women, wife, mother, daughter – a bright shining person, who tried to give back as she navigated her own treatment. I took a moment last night to say a prayer for her and her family. And although I didn't know the news at the time – I ran the race in her honor. RIP Michelle.
Race Results
I was pleasantly surprised to find out that my time was better this year than 2014 and 2013! Keep in mind that I am not a runner. I had not run since this fall and even then it was no more than sprints. While there is nothing amazing about my pace in the general sense, I am quite pleased with it. And I came in the top 17% overall. Not too shabby!
- 2015: 9:36
- 2014: 10:13
- 2013: 9:55
- 2012: 9:03
- 2011: 9:29
Read This
- The Myth of High-Protein Diets
- The Skinny on 'Hidden Fat': Why Being Thin Is Not Equal to Being Healthy
- The Joy of Quiet
2015 Scope it Out 5K Event Photos
GWU Weight Management and Human Performance Lab0
I mentioned that last week I visited the GWU Weight Management and Human Performance Lab to check out the lab and get some tests done so I can really figure out what the key is that will help get me where I want to be.
Todd Miller who runs the lab and is an Associate Professor in the Department of Exercise Science and was kind enough to offer me some testing so I can share my experiences with anyone interested in experiencing the lab.
Todd ran me through a series of tests and then we sat down, reviewed the results and discussed ways to get me where I want to be.
First, he measured my height and weighed me and then had me stand on a the Body Composition – BIA machine that measured my weight, body fat etc using electromagnetic pressure contact, not unlike the scales and other machines readily available. Then we used the Dexa machine…
Body Composition – Dexa (or DXA) -The gold standard for body composition assessment. The DXA scan uses a low-dose x-ray (approximately 1/10th the radiation of a traditional chest x-ray) and provides information about bone mineral density, fat, and fat-free mass in to specific regions of the body with an accuracy of ±2%.
After that test was complete, which took maybe five or so minutes, it was time to test my Resting Metabolic Rate – The resting metabolic rate (RMR) is the amount of energy (calories) a body burns while at rest, which accounts for approximately 70% of the body's daily energy expenditure. This is the amount of energy needed to perform vital body functions such as respiration and circulation.
After the testing was done, Todd and I talked through the results. I gained some weight in the last year and half. It was as much as I had thought – so while that's not great news per se, it wasn't shocking and it confirmed my own sense of where I am. The good news… all the fitness I do – does make a difference whether I am at an optimal weight or body fat %. I am fit — and the weight i gained, once I lose it – I should be in the 'good' categories all around.
- Bone density is good.
- My RMR is high. That means I burn a lot of calories just being.
- I have a good amount of lean muscle mass.
I'm not going to discuss my actual numbers here – they are irrelevant to anyone but me. What I will share is that we talked about how much protein I need based on my lean muscle mass and what would be my optimal amount of calories to get me back to where I will feel most comfortable. The thing is my goal isn't about being super lean. I want to feel comfortable in my own skin without being crazy about every little thing I eat or drink. I did that years ago – and it consumed my life. My goal is to be healthy and fit – not an Olympian or champion competitor. I am living this way so I am able to move, have fun, try new things and age without the fear of being immobile. That is what I discussed with Todd – he made some suggestions on what would be a reasonable caloric and protein intake per day to get me there. As for exercise, I clearly don't need help in that area. I am fit!
The one thing that caught me off guard is how much protein Todd suggested I eat per day: 146g He based it on how much lean body mass I have. I am not sure how one goes about eating that much protein in a day but i have been trying without upping my overall suggested caloric intake. It's been quite a challenge – the closest I have gotten is 96g.
I have also begun to track my fitness and food intake using fatsecret.com. Todd sent me an invite and he can monitor what I am eating from time to time to give me advice. Check it out –so far I am liking it.
One of things that has always confused me is why is it so hard? Todd explained that most of it is simple math – which is not hard but it is hard to put into place. Knowing that there is science and data behind what we discussed helped me leave the lab with a sense of an actual plan to get me back to where I will feel comfortable. Before that, i have just guessed at where I am and how much I need to eat. With Dr Miller's suggestions, I feel confident about being able to do it.
Protein Intake – How Much Protein Should You Eat Per Day?
I will keep you posted on my overall progress – the good and bad of it as we head into Spring and Summer.
Know When To Ask For Help0
I'm not going to sugar coat my struggle – I am really slipping with my overall nutrition and can't seem to muster the motivation or inspiration to re-focus and get back on track. So, I figured i need some real help. I made an appointment with the director of the weight management and human performance lab at George Washington University for later this week. He is going to do some lab tests after a 4 hour fast and then we can take a look at how to get me to where I want to be. It can't possibly be this hard to get on track.
My thinking is that fitness is not the issue for me. I need help figuring out a nutritional approach and he can help me get there. I realized this weekend — I need help, plain and simple. When you need help – ask!
I will be sharing the experience with you so we can all learn from it…
Don't forget that March is Colon Cancer Awareness Month! I am running the Scope it Out 5K Washington DC Presented by Chris4Life on Team Hoagie's Heroes to celebrate my hubby's 6+ years colon cancer free. Will you join us on Sunday March 22 or donate to the cause? Scope it Out 5K Washington DC Presented by Chris4Life
Read This
- Another study for the "you can't un-run your fork" file
- Scientists Officially Link Processed Foods To Autoimmune Disease
- Exhaustion is not a status symbol
Watch This
Last Week Tonight with John Oliver: Brilliant way to highlight our country's serious infrastructure problem: America's crumbling infrastructure: It's not a sexy problem, but it is a scary one.
Be Inspired
- Saturday: Cycle Scene 1 hour
- Monday: 1 mile walk
- Tuesday: Boxing 1hour
Cycle Scene: An Indoor Cycling Experience0
Last weekend, I went to the grand opening of Cycle Scene in Ashburn. Cycle Scene is an indoor cycling studio with spice. I say that because it's not just sitting on a bike and riding.
It's an experience — there are specialized lights, including a disco ball, a great sound system, and motivational inspirations all over the walls. Depending on the instructor, the experience can be night and day each time you attend too. There are some that strive to boost you up, make you feel empowered and ready to conquer the world. There are others that are more traditional biking enthusiasts who take more laid back approach to your class experience.
I have to admit, i am normally not a huge fan of the stationary exercise experience. Treadmills, stair climbers, bicycles all equal boring to me. I find that they lack the excitement to keep me wanting to keep doing it but this seems to be a bit different. Having been to three classes so far, the instructor is the key. With good music and the right instructor to push and motivate me, it actually captures me. It also forces me to get a bit more inside of my head since I don't need to worry so much about perfect coordination like in Boxing and CrossFit. It's very mental and it allows me to practice meditation to push through the challenging peaks.
Cycle Scene is very boutique like – with towels and water offered freely and showers with all the amenities included. They have added touches as well -at the end of the ride, they offer eucalyptus infused wet towels to cool off, which was a much needed and appreciated touch because I was a sweating and overheated for sure. They also wipe down the bikes for you after your ride so you don't need to worry about that.
I also like that you can do punch cards, which I did. It's a way to add this into my overall fitness routine without having to have a bunch of different expensive memberships to different places. A huge part of being fit is to to continually vary what I ask my body to do and this way I can stave off burnout and boredom.
Solidcore: Pilates on Steroids0
I know I've been a bit behind in posting new updates for everyone. Real in person life has gotten busy – which is not necessarily a bad thing!
The next few posts will give you an idea of what I have been up to…
Saturday and Sunday, I did two a day workouts. Not because of any larger reason. I was given opportunities to step outside my comfort zone and try some new workouts.
After my early boxing session, I tried [Solidcore] in Ballston.
What is it you ask? Someone online described it as "Pilates on Steroids". Ive never done Pilates, but I can tell you it was the kind of workout where I literally hated it while doing it but when it was over – i felt great and wanted to do it again to challenge myself to get the hang of it. You use a megaformer machine for the 50 minute class. It's all slow, controlled movements focusing on core muscles. The classes are kept small so the instructor can give everyone the attention needed. Depending on the movement, you would do a 4-6 count to ensure you are really working the muscle. Have you ever tried to go down in an lunge slowly to a 4-6 count on one of these machines? Talk about using core strength!
I'm in pretty good shape, and this was probably one of the hardest workouts I have done. I wanted to stop ten minutes into it. If you aren't already in shape – this may not be the workout for you. They suggest that if you cant hold a solid plank for 1 minute or more, it will be too challenging. I do not disagree with their suggestion. Almost from the start, I was sweating buckets even with no cardio and my muscles were twitching and I was shaking. As much as I didn't like it – I loved it and that feeling. It meant that I was really challenging my body. Call me a glutton for punishment!
My friend, Mastaneh, who set up the class for us and who I was mad at the entire time (Just kidding!), felt the same way afterwards — we left with a love/hate feeling. A few days later, I am still feeling the burn. Not the "oh my gosh, i can't sit down" type but the "that really works" type of soreness.
I would definitely go again if there were one closer to where I live. For now, It may have reignited my motivation to do yoga again and try a Pilates class.
Watch This
[Solidcore] Create the Strongest Version of Yourself
What If Your Kid Gets Lost?0
Yesterday, a friend's pre-teen son went missing for a few hours. Although everything turned out ok -they found him and his friend safe and sound- it was a reminder how quickly life can change. Here is some sage advice given by the police officers that can help you talk to your own kids about what to do if they ever get lost…
Last Night the LCSO Officers spoke to C and A about the things they did right and the things they did wrong when they were lost in the woods. I never ever want anyone to experience the fear that gripped us so I want to share what they shared with the boys (and express our thanks to them).
What they did right:
1-stayed together!!! (that's it!)
What they did wrong:
1-Cal abandoned his sled. They said KEEP YOUR STUFF WITH YOU. It will make it easier to find them.
2-Left their cell phones home. Better to break your cell phone sledding than get lost without it.
3-They wandered around houses instead of knocking on a door for help.
Our greatest fear last night that one had slipped or fell on ice and the other tried to help, getting hurt or worse in the process.
-Perfect time to remind our kids to stay off ALL ice.
-Fresh snow can camouflage ice so remind them to stick to paths- that are clear or marked.
-If one gets hurt, the other one calls or runs for help.
In my panic last night a police officer tried to calm me by asking me "You raised a smart son, right?" I couldn't answer confidently. Make sure you can answer that question confidently. Hopefully you never will need to. Talk to them. Hug them and cherish them.
Parents: make sure you talk to your kids about getting lost and what they should do. Then continue the conversation until they become adults.
10th Annual Scope It Out 5K1
Spring is almost here and for the fifth year in a row, my family is running in the Scope it Out 5K Washington DC Presented by Chris4Life
Are you busy Sunday, March 22nd? Want to do a 5K with me in DC?
I am running with Team Hoagie's Heroes to raise awareness and money for colon cancer research. My silver fox of a husband Scott Hoaglund is now six+ years colon cancer free and I can't think of a better reason to run and celebrate!
Here's a link to the blog I kept during his diagnosis and treatment: Colon C: A Family's Journey
If you can't make the run with us, would you consider donating? https://fundraising.active.com/fundraiser/Hoagie_sHeroes
Watch This
Recognize people in this video?
Let's Talk About Gluten Sensitivity0
People ask me why I limit how much food I eat that contains gluten. When I eat gluten I don't feel well. I become fatigued, my eczema starts to flare (which is also connected to eating dairy), and I start to gain weight. I even find that my migraines come back when I eat too much. I used to be a lot more strict and avoid any and all foods that have gluten, but I have relaxed my focus a bit but it is not without consequences. I am sure there are those out there with no issues with eating gluten on the regular, but not me. I do think however that everyone out there should detox from gluten for a week or two, and then add it back in. See how your body responds.
Think about it – from age four months on, we have been fed foods that contain gluten. Oatmeal is one of the first foods kids try and it is a staple of breakfast choices. How do you know how your body responds to gluten if you have never gone without? You don't know any different. If you are trying to lose weight, or suffering from symptoms you cant resolve, the first thing I would suggest is to detox. Start eating fresh, whole food for 12 -14 days and then add things back in one at a time. You will most likely find the culprit.
Gluten sensitivity can come in a spectrum of forms
"The gold standard for identifying gluten sensitivity is the elimination diet, in which a patient strictly eliminates gluten for three to six months and then reintroduces it, monitoring the effects."
Read This
- 5 Rules For Masters Athletes Who Want Real Results
- When it comes to jogging, less is more, study argues
- Nation's top nutrition panel: the American diet is killing us
- The great American sleep recession
Be Inspired
Friday: Boxing
Saturday: CrossFit (back squat)
When is it good enough?0
There are just not enough hours in the day to get everything I want done lately. I had almost a year 'off' from the corporate life, which meant that I could take care of things on the regular. Now that I am back working full time, in an office, it has been challenging to adjust what needs to get done. And I have been finding it hard to spark up the energy to do some of the 'other' things – like write. But I am not a quitter, and I know that the spark with reignite if I keep at it.
As I am trying to juggle all of the things in my life, I keep asking myself When is it good enough?
When Scotty got sick, I gave up the idea of an organized, super clean house. It just wasn't possible and that has stuck years later. There is always a basket of laundry needing to get done and one needing to be folded in my house. There will always be stuff on my kitchen counters. I realized that my house has four different people living in it – and I can't keep up. It just isn't that important in the grand scheme of my life. And my house is clean enough…
The other day I was looking at some old pics, before I started working out. I noticed how different how much stronger and better I look now comparatively. But yet, I find myself thinking I'm not good enough. My fitness level is not where it should be, my body doesn't look like I think it should. In all fairness, I own that I have slacked off being 80% Paleo. I am more 60% now –and I can see the differences and it's been gnawing at me. I am aware that I am my own harshest critic. I am also not the kind of person to sit back and wallow. I need to be challenged and seek out opportunities to learn, so I will never be able to just settle. But – will there ever come a time when I will be able to acknowledge how far I have come?
Which makes seeing untouched pics of 'famous' people re-affirming…
- What does Cindy Crawford think of that unretouched lingerie photo making the rounds?
- Beyonce fans' fury after leaked pictures of her L'Oreal advert claim to show how she looked before she got the Photoshop treatment
Read This
- How To Love & Accept Your Body Unconditionally
- 5 Reasons To Do Planks Every Day
Be Inspired
"Happiness is not something ready-made. It comes from your own actions." Dalai Lama
- Tues: Boxing: 1 Hour
- Weds: CrossFit: 1 Hour


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Peter Pan ™ Tank
Style Number: 49793666
Product is not available
Special Offer
Additional 60% Off
Final Sale
We refuse to grow up and to stop wearing this sweet tank! Features include an image of Peter Pan™ characters and "Never Grow Up" printed along the front a soft knit body with a ribbed scoop neck, and a semi-sheer galactic chiffon printed back panel with a high-low round hemline.
Model is 5'9" and wears a size small
- Front: 77% Polyester / 21% Rayon / 2% Spandex - Back: 100% Polyester
- Machine Wash
- Imported
- size:


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Brandy to Make Broadway Debut in 'Chicago'
Brandy will be making her Broadway debut in the hit musical 'Chicago' next month.
Brandy will be making her Broadway debut in the hit musical 'Chicago' next month.
J.K. Rowling did not mince words when a fan tweeted her and questioned the Harry Potter author's decision to make Dumbledore gay.
Tieton Cider Works will launch a new canned, hard cider product called Rambling Route to the public next Friday (March 27). The new beverage is described as being "bold and has a crisp flavor just like biting into a Washington state-grown apple."
The pub
The 2015 Lollapalooza lineup is here! Set to take place at Grant Park in Chicago the weekend of July 31 through August 2, the three-day fest boasts headliners Paul McCartney, Metallica and Florence + the Machine.
Nicki Minaj is known for her bodacious booty, but we were still shocked to see a fan openly grope the singer's bottom onstage. Even more shocking was the rapper's response!
Chloe Sevigny is set to return to 'American Horror Story' for its upcoming fifth season.
When an artist is in the spotlight 24 hours a day, seven days a week, sometimes all of the public scrutiny can take its toll on their self-esteem. Iggy Azalea may be a four-time Grammy Award-nominated rapper but she's just as human as the rest of us.
The wildly talented American Idol runner-up is recording new music and he's spilling some info about what we can expect to ear from him next album, The Original High.
Here is your MTV Music Moment, which takes you back to 1988.
That's the year Michael Jackson, with the help of Quincy Jones, wrote and produced "The Way You Make Me Feel."
The song, which is off Jackson's "Bad" album, hit No
Ed Sheeran has been ordered by doctors to go on total vocal rest, so he won't be able to speak at all when he isn't performing.
The Yakama Warriors Association invites you to the unveiling of a new Vietnam vet being welcomed home.
State House members Norm Johnson and Sharon Santos talked about this years legislative session and education issues when they were guests on Newstalk KIT Tuesday morning.


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Alexandra Stevenson
Recent and archived news articles by Alexandra Stevenson of The New York Times.
Citadel Securities Said to Close Apogee Dark Pool
The move is part of a shift in focus and resources to another off-exchange trading platform, Citadel Connect, a person close to the firm said.
March 28, 2015, Saturday
Cooperman's Omega Advisors Receives Subpoenas
The S.E.C. and the U.S. attorney's office in New Jersey are seeking information on the hedge fund's trading of specific securities, Leon Cooperman said.
March 27, 2015, Friday
Former Fed Board Member to Advise Hedge Fund
Jeremy C. Stein is headed to Wall Street to work as a consultant at BlueMountain Capital Management.
March 25, 2015, Wednesday
Citigroup Says Court Order Will Let It Pay Argentine Bond Interest
The bank is among those caught in a dispute between Argentina and a group of hedge funds that hold the nation's bonds.
March 23, 2015, Monday
Investment Firm Buys Stake in Activist Hedge Fund Jana Partners
The purchase by the private equity unit of Neuberger Berman is a sign that activist investors are gaining broader acceptance.
March 19, 2015, Thursday
As Argentina and Hedge Funds Battle, Citigroup Bows Out
The bank cited an "unprecedented international conflict of laws" that prevented it from making interest payments to Argentine bondholders.
March 18, 2015, Wednesday
Judge Refuses to Lift Injunction on Argentine Bond Payments
The decision is a defeat for Citigroup and Argentina in a long-running legal dispute with a group of hedge funds.
March 13, 2015, Friday
Bain Capital to Buy Security Firm Blue Coat Systems for $2.4 Billion
Thoma Bravo, the buyout firm, agreed to sell the company in an all-cash deal after taking it private in 2012 for $1.3 billion.
March 11, 2015, Wednesday
China's Long Food Chain Plugs In
The country's sprawling supply chain has challenged governmental efforts to ensure quality, and so its tech giants are working to provide shoppers with useful tools.
March 2, 2015, Monday
Trappings of Chinese New Year Left at Sea by West Coast Port Dispute
Business in both the United States and Hong Kong is being hampered by delays in trans-Pacific shipments of food and festive items.
February 20, 2015, Friday
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lets bake!
(Recipe Collection)
3 Recipes Created by CHIL_LIL
Recipes in this Collection
Virtually Fat-free Delicious Banana Bread.
sugar free too, moist and lovely.Submitted by SLOWSET
Carbs: 23.1g | Fat: 0.3g | Fiber: 1.5g | Protein: 2.8g | Calories: 104
Black Bean Brownies
Guiltless high-fiber, high-protein brownies.Submitted by GENEVIVA
Carbs: 8.9g | Fat: 3.4g | Fiber: 2.7g | Protein: 4.1g | Calories: 79.2
Peanut Butter and Banana Bread with Chocolate Chips
A low fat moderation of banana bread with peanut butter and chocolate chips added. The low fat buttermilk used instead of milk adds to the rich and sinful taste.Submitted by AMYBETH70
Carbs: 22.4g | Fat: 5.7g | Fiber: 1.5g | Protein: 4.8g | Calories: 220.2
Send this recipe collection to a friend - http://recipes.sparkpeople.com/cookbooks.asp?cookbook=565750