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As summer winds down countless New Yorkers are looking ahead to the new season and slew of activities that come with it. Kicking off the fall? New York Fashion Week. But with that comes the added pressure to look and feel your best – after all, nobody wants to be a fashion don't! Enter Townhouse Spa, a haven in midtown for fashionistas and beauty gurus heading up to the shows at Lincoln Center. Offering a range of end-of-summer deals, there's no excuse not to splurge at least a little!
One Hour Relaxation Message - $99 (originally $135)
Kick stress to the curb with a tailored blend of light to medium Swedish strokes. The massage promotes circulation, enhances lymphatic drainage (which – let's face it, we all need) and reduces tension and stress. Add to the mix a custom aromatherapy blend and relaxation is a mere moment away. Ahh.
Couples Massage - $195 (original $270)
As you boyfriend starts to complain that the only men in your life are Prabal Gurung, Brian Atwood and Billy Farrell, treat him to a little TLC with a couples massage. The two of you can get blissed out in style with a Swedish massage and some significant time together without designer name-dropping.
Purifying Facial with Peel - $125 (originally $195)
When all eyes are on you, your face better be blemish-free! That's why the experts at Townhouse recommend the purifying facial with peel, gentle enough for sensitive and irritated skin and ideal the days before a big event. The treatment is designed to instantly revive tired, dull looking skin and improve skin texture and skin tone through the use of Marine collagen and Hyaluronic acid.
All Waxes – 30% off
Let's face it, this is probably every woman's least favorite spa treatment. And while Townhouse can't eliminate the ouch-factor completely, they do use Pearl Wax for the body areas and for sensitive areas, an azulene turquoise wax, containing Chamomile and Jojoba oils, which lessen pain & helps prevent ingrown hairs.
Townhouse Manicure & Pedicure - $45 (originally $67)
This therapeutic treatment utilizes the highest quality moisturizers and advanced exfoliants. The manicure includes a shaping, a gentle two-step cuticle treatment, enzymatic exfoliation, and soothing hand massage. The pedicure begins with a gentle dry buffing, an aromatherapy soak, trimming and shaping, cuticle treatment, a moisturizing exfoliation up to the knees, a cooling foot mask, a relaxing leg and foot massage and hot aromatherapy towels. Both end with a color or buff.
So start the season knowing you look and feel your best – all without breaking the bank.


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You could win a Blenheim course walk with Ginny Howe
By Katy Islip
15 August 2012 10:08
Calling all aspiring eventers – do you fancy a course walk at Blenheim Horse Trials in the company of a professional eventer?Rider Ginny Howe is running a competition for 10 lucky people to join her as she walks this year's Blenheim course on Friday, 7 September, during which she'll be sharing her tips and advice about tackling such a demanding course.To enter, you'll need to head to Ginny's website at www.ginnyhowe-eventing.co.uk and tell her team what the stable name of her Blenheim horse Divilabit is. Full information is on the site and entries must be received by 5pm on Friday, 24 August.Ginny is offering the prize in conjunction with her sponsors Kärcher, The Juniper Co and saddler Kevin McArdle - Kärcher is a major sponsor at Blenheim and the course walk winners will get to see how its pressure washers help keep everything spotless at the event.
Terms and conditionsThe first correct entries will be drawn from the bag will win the prize and the judge's decision in final. Children under the age of 16 must be accompanied by an adult. Entry is open to residents of the UK. The prizes are as stated, are not transferable to another individual and no cash or other alternatives will be offered. Winners are responsible for expenses and arrangements not specifically included in the prizes. Prizes are subject to availability and the prize suppliers' terms and conditions. The promoters reserve the right to amend or alter the terms of competitions and reject entries from entrants not entering into the spirit of the competition. Winners will be confirmed in writing by the promoters. Reasonable efforts will be made to contact a winner. Failure to respond and/or provide an address for delivery, or failure to meet the eligibility requirements may result in forfeiture of the prize. If they cannot be contacted, or are unable comply with these terms and conditions, the Promoter reserves the right to offer the prize to the next eligible entrant drawn at random. Competitions may be modified or withdrawn at any time.
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|Mountain Area Information Network
Give your MAIN connection MegaSpeed!
Increase your Web surfing speed without breaking the bank - with MAIN MegaSpeed! If most of your Internet use consists of Web browsing and email, there's no need to spend $30, $40 or more each month for broadband from a giant telephone or cable company. MAIN MegaSpeed will speed you along up to five times faster than traditional dialup service - for just $25 per year!
MegaSpeed works by compressing the information that is being downloaded to your computer from the Internet, reducing the amount of time you'll have to wait for the transfer to finish. It works on both Web page text and graphics, as well as on your email downloads. (Note - it does not affect the speed of file downloads over FTP or file sharing programs, streaming audio or video, transfers from secure Web sites, or the time it takes to dial in and connect.)
MegaSpeed also speeds up your surfing by giving you the option of eliminating annoying pop-up ads! These floating advertisements are all over the Web, taking up your system resources and forcing you to spend time downloading and closing them. With MegaSpeed - no more! Pop-up blocking is an automatic service included with the MegaSpeed accelerator (though you will be able to disable it if you choose).
Our MegaSpeed service is available for both Macintosh OS X and Windows computers. To add the MegaSpeed accelerator to your MAIN account, just send an email to email@example.com with your request. Performance may be affected by your phone line quality and computer setup, but if you are not satisfied with the service, let us know within 14 days and we'll refund your MegaSpeed fee. For more information about the service, please refer to the user guides for your computer below.
When your MegaSpeed is activated, you'll receive set-up instructions. The service is designed to be user-friendly, so you may not need to read any of the detailed instructions below. If you find yourself having trouble, though, please check this documentation and if it does not answer your question, then call our Help Desk toll-free at (866)435-7517 (or 255-0282 in Buncombe County).


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According to website dictionary.com, the word resolution comes from the root word resolve which means a decision or determination. I am wondering how many of you have made resolutions for the New Year.
True friends always are a beautiful slice of life. True friends who make an awesome peanut butter pie are even sweeter. Jen Wright is one of those friends.
Many times her invitations to spend time with her family end with "and I promise to make a peanut butter pie."
Spending time with friends usually means spending time with food.
The group of friends I meet with weekly to hang out and discuss all things geeky had a chili cook-off the night we all watched "Guardians of the Galaxy" together a few weeks ago.
Recipe Roundup gives me a chance to share with you some recipes that had to be left out of a column or that have been sent in or if I find a recipe I think you would enjoy.
Today, all three apply.
I have Betty Jones' Pecan Pie recipe, which is different from any I have seen.
A warm cup of hot chocolate is just the thing to drink when wearing pajamas and opening presents on Christmas morning.
Often, we don't take the time to make hot chocolate from scratch and instead use the powdered mix in water or milk. There's nothing wrong with that but you can make it from scratch and it's pretty easy in a Crockpot slow cooker.
In case you haven't noticed, I'm a little obsessed with peppermint this season.
After Christmas, the feeling will probably fade, but for now it's a must have.
Peppermint is most often found in the form of a candy cane this time of year and is a popular flavor added to many candies at Christmas.
As the Christmas candy fest continues, varieties of bark-style candy are popular this time of year.
The most popular is peppermint bark, but there are others with different flavors of chocolate and different ingredients inside the chocolate.
Some of my most memorable moments of Christmas involve the making of cookies.
When I say cookies, many come to mind: chocolate chip, snickerdoodles, Mexican wedding cookies (some call them snowballs), but the most memorable of all is the sugar cookie. Many of them are made in Christmas shapes and even decorated or sprinkled with colored sugars.
Tis the season to start making Christmas goodies. In addition to the old standard holiday treats, why not try a few new things this year?
Cookies always are a must in various shapes, sizes and flavors as well as candy, lots of candy. But fudge is another holiday favorite.
This easy Peppermint Fudge recipe makes the treat extra fitting for Christmas.
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The News-Enterprise is your source for local news, sports, events and information in Elizabethtown, KY, Hardin County and the surrounding area.


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Darrel Morris will give a lecture on his artwork at noon on Monday, February 24, at the Gene Siskel Film Center on 164 N. State Street. The talk is made possible by The William Bronson and Grayce Slovet Mitchell Lectureship in Fiber and Material Studies at the School of the Art Institute of Chicago.
WBEZ 91.5 FM launches Worldview's Global Activism hosted by Jerome McDonnell. The year-long series starts with a discussion on the art and culture of India on February 28, from 4 to 9 p.m. at the Chicago Cultural Center on 78 E. Washington Street.
"Our new series is an evolution of the Global Activism Expo that WBEZ has hosted for the last six years. We will continue to highlight global culture, issues and models to make a positive impact in the world, and we are so encouraged that there is such interest in this type of dialogue. We welcome the public to meet the activists who are featured on the Worldview airwaves, participate in discussions and sample different cultures," explains McDonnell.
For more information, visit www.wbez.org/events.
On Northwestern University's campus in Evanston, poet/playwright/essayist/cultural critic Mark Nowak will speak on Radical Art in the 'Red Decade,' 1929-1940 at 6 p.m. on February 26. The discussion addresses the Block Museum's art exhibition of the same name which runs through June 22. A film screening and discussion Body and Soul with J. Hoberman follows on Saturday, March 8, at 2 p.m.
For more information on these programs, visit www.blockmuseum.northwestern.edu or call 847-491-4000.


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For starters: Miami Heat at Boston Celtics
Starting lineups
Center: Joel Anthony
Power forward: Chris Bosh
Small forward: LeBron James
Shooting guard: Dwyane Wade
Point guard: Carlos Arroyo
Inactive: Mike Miller, Dexter Pittman, Jerry Stackhouse.
Center: Shaquille O'Neal
Power forward: Kevin Garnett
Small forward: Paul Pierce
Shooting guard: Ray Allen
Point guard: Rajon Rondo
Inactive: Avery Bradley, Luke Harangody, Kenrick Perkins. (Delonte West suspended.)
Referees: Dan Crawford, Tony Brothers, Brian Forte.
Pregame note of note: Heat coach Erik Spoelstra says he hopes to limit Dwyane Wade to fewer than 40 minutes as the Heat guard returns from a strained right hamstring.


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Hiatus Hernia refers to the displacement of a portion of the stomach through the opening in the diaphragm, through which the oesophagus passes from the chest to the abdominal cavity. In this disease, a part of the upper wall of the stomach protrudes through the diaphragm at the point where the gullet passes from the chest area to the abdominal area. The disease is common in all age groups, although it occurs more often after the middle age. In infants, the disease is usually associated with abnormally short oesophagus.
The diaphragm is a large dome-shaped muscle dividing the chest from the abdominal cavity.
Hiatus hernia is characterised by pain in certain areas like behind the breastbone, on the left chest, the base of the throat, right lower ribs and behind the right shoulder blade. The pain increases on lying down or after heavy meals and on bending forward with effort. Other symptoms of this disease are heartburn, especially after a meal, a feeling of fullness and bloated ness, flatulence and discomfort on swallowing. In infant, there may be vomiting, which may be bloodstained.
The chief cause of the mechanical defect associated with hiatus hernia is faulty diet. The consumption of white flour refined sugar and products made from them such as cakes, pastries, biscuits and white bread as well as preservatives and flavouring devitalise the system and weaken the muscle tone. As a consequence, the muscles become, prone to decomposition and damage and ultimately leads to diseases like hiatus hernia. Drinks like tea and coffee also effect the mucous lining of the stomach and irritate the digestive tract. These drinks, when taken with meals cause fermentation and produce gas. This increases the distension of the stomach and causes pressure against the diaphragm and the oesophageal opening, thereby increasing the risk of herniation. Other causes of hiatus hernia include overweight resulting from overeating, shallow breathing and mental tensions.
Hiatus hernia is a very common problem, affecting several people of different ages around the globe. Even though this condition is fairly common, not a lot of people are aware of what exactly it is. In fact there are many who believe that this condition can affect only men. Doctors report that the question "what is a hiatus hernia?" is not uncommon. It is important to understand this condition as well as the causative factors in order to either treat or prevent it.
What is hiatus hernia?
Hiatus hernia can be described as a problem that occurs when a part of the stomach pushes upwards, through the diaphragm. The hiatus is a small opening in the diaphragm, which allows the esophagus or the food tube to pass through, as it connects to the stomach. At times, a small portion of the stomach can push through this opening too, which results in hiatus hernia. In most cases, this condition does not really cause any problems and people only realize that they are suffering from it, when they are checked for other conditions. However, severe hiatus hernia causes the food in the stomach to go back into the esophagus, which could result in heartburn and severe chest pain.
People could also suffer from sliding hiatus hernia, which occurs when the junction of the stomach and the esophagus, as well as a part of the stomach protrude through the hiatus. Sliding hiatus hernia is one of the most common types of hiatus hernia that occurs and in this condition, the herniated portion could slide into and out of the chest. The other types of hiatus hernia that can occur include fixed hiatus hernia and complicated (or serious) hiatus hernia. Hiatus hernia during pregnancy or delivery is not uncommon and treatment methods may vary according to the woman's overall health.
Hiatus hernia causes
The most common cause of hiatus hernia is weak muscle tissue in the diaphragm, which allows the stomach to bulge through it. The exact factors that cause the tissue to weaken are not clear, but some of the most common possible causes could include:
• An injury to the area • Inherited weakness of the muscles • A hiatus which is unusually large • Excessive and continuous pressure on the muscles
The symptoms of hiatus hernia are usually absent in case the condition is a minor one; it is only in cases of a large hiatus hernia that the symptoms are evident.
• Excessive belching • Nausea • Pain in the chest • Heartburn
Since there are no specific symptoms of hiatus hernia in women, many of them confuse this condition with other digestive disorders, as hernias are usually associated with men. However, as soon as a woman notices any of the signs mentioned above, it is important for her to consult a doctor for details on hiatus hernia symptoms and treatment. Both men and women may need to undergo a physical exam or other tests to confirm the diagnosis.
Hiatus hernia treatment
Doctors may prescribe certain medication, to control the uncomfortable symptoms of hiatus hernia. However, there are several most people and health experts too, prefer to follow a few simple lifestyle changes, like a hiatus hernia diet, to control the problem. Some of the dos and don'ts that are a part of the hiatus hernia diet are:
• Eating smaller meals at frequent intervals throughout the day • Restricting or preferably eliminating the hiatus hernia foods to avoid, such as spices, oily food, condiments, citric fruits, onions and tomatoes• Increasing the intake of helpful hiatus hernia food, such as pineapple, avocado, banana, chicken, fish, lean meat, certain veggies and low fat dairy products • Sitting up for at least 2 to three hours after each meal
15 Slimming Foods for the Summer | Diet Plan | Cooling Foods | fruits and salads - May, 2010
Bratty Diet - Banana, Rice, Applesauce, Tea, Toast, Yogurt Diet - Mar, 2010
List of 21 Fresh Fruits And Vegetables For Fresh Healthy Nutrition - Nov, 2009
Fruits And Vegetables Nutrition Facts And Health Benefits - Jul, 2009
Cool Summer Food Ideas With Easy Summer Foods - May, 2009
21 Right Foods For Weight Reduction - Mar, 2009
51 Healthy Foods To Eat For Healthy Living - Feb, 2009
Healthy Winter Foods and Nutrition for Healthy Living - Jan, 2009
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Horse Farrier Tools
Horseshoes have been fitted to tamed horses for hundreds of years. They not only protect and shield a horse's hooves but also allow the hooves to deal with the burden of a rider's weight and handle hard surfaces. Every six to eight weeks, a farrier takes off the horse's old set of horseshoes, trims and re-balances the horse's feet and fits a new set of horseshoes with the help of a special set of farrier tools for each stage of the process.
The first step in the horseshoeing process is to take off the old set of shoes. Horseshoes are nailed to the hoof of the horse and the end of the nail is then severed and filed flat in order to secure the shoe in place. These nail ends are also referred to as clenches. As the horse's hoof grows over the period of six to eight months, the nails that secure the shoe in place are gradually forced downward and the clenches straighten, which in turn loosens the shoe. In order to remove the horseshoe, farriers make use of farrier tools such as a clench cutter and a hammer to straighten any clenches that are still fixed firmly. Then the farrier pulls the shoe loose from the foot with the help of farrier tools known as nail pullers or shoe pullers.
When trimming the hoof of the horse, either for a barefoot trim or before re-fixing shoes, a farrier uses farrier tools called hoof stands or jacks. These farrier tools are metal tripods with a shaped head and it holds up the weight of the horse's hoof and leg while the farrier does his work. Additionally, a farrier uses farrier tools such as hoof knives to clip the overgrowth sections of each hoof. With the help of these farrier tools, the foot is trimmed to a balanced shape in order that the horse is comfortable. Once the farrier is done with the trimming, he files the edges of the hoof and polishes up the shape using farrier tools known as rasps.
In order to re-fit the shoes to the newly trimmed hooves, the farrier makes use of tongs as farrier tools in order to manoeuvre and hold the hot horseshoe to the horse's hooves, afterwards, the farrier nails the shoe to the hoof using farrier tools such as horseshoe nails and a hammer. With the aim to secure the sharp end of the nails and tighten the shoe, farrier tools called clinches are used. Other farrier tools include hoof picks and wire brushes used for cleaning the feet.
Incoming search terms:
- horseshoeing tools


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Last night (5) Mountain View took on (1) Centennial while (3) Eagle attempted to upend (2) Timberline. The short version is that we'll be having yet another Centennial vs Timberline TVLL championship.
The long version is that Mountain View very nearly pulled off a monster upset, at one point holding a 5 goal advantage over Centennial. Reports are that a string of late-game penalties and other officiating calls against Mountain View turned the tide in favor of the Patriots, who came back to win 11 to 10 in overtime. By all accounts this was a fantastic game and both teams played lights out.
On the other side of town, Timberline never trailed against the Mustangs who gave up a season-high 10 points. Nevertheless, this was another brilliant game and said Eagle offensive coordinator Jon Mundy, "I'm not usually too pleased after a loss, but tonight our boys played the best that Eagle lacrosse has ever played. I'm extremely proud of them." The final score was 10-7 Timberline.
Centennial and Timberline will square off at 5pm on Saturday at Bishop Kelly High School (right after the 2pm All Star game). Centennial won their only regular season meeting 9-5 on April 28 at home.


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A little more context on the sale of the Dolphins.
H Wayne bought 15 percent of the Dolphins and 50 percent of the stadium from team founder Joe Robbie's family in 1990 for $30 million.
He bought the remainder of the team and stadium in 1994 for $138 million, and bought some additional land in the late 90s for around $10 million.
That means he spent $178 million for everything.
He completed the sale yesterday for $1.1 billion. That means he made about $900 million dollars in profit over the course of the 20 years. That's not a bad return on investment (a whopping 500% return!!!)
Plus...according to published reports "Last year Forbes Magazine valued the Dolphins at $1 billion, with a revenue stream of about $232 million."
That revenue stream is astounding. Let's think about that for a moment.
Based on revenue sharing, the Dolphins get about $100 million (after player payouts)
From parking, its 20,000 spaces x $20 x 10 games = $4 million
From club seats, its 10,000 x $200 x 10 games = $20 million
From concessions, a total guess $10 million
From suites, 193 of them, another guess, $20 million
and that totals to $154 million, by that calculation. There are other sources, of course, through advertising, some merchandising, and the like. So $232 million is probably a good guess.
Figure that between costs, salaries, taxes, and other expenses, the Dolphins pay out 70% of the revenue. That leaves maybe $70 million in profit annually to the owner.
Even if we assume he averaged somewhere around $30 million a year in profit, over 20 years, that's still $600 million in profit!!!
So wayne went in with less than $200 million, and walks out with $1.8 billion. 900% return, anyone?
...and by keeping 5%, he assures himself that he will continue to make $4 million annually for doing....nothing.
Yeah, I'm feeling bad about him having to pay $15 million more in taxes, aren't you?


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Post a reply to the thread: Info: Is it bad to give out your IMEI number?
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It is a stupid thing to share your IMEI with someone.. It can cause you more trouble than you can know.
Yes it is, every infomartion about your phone must not given to others. Because it may be use against you. Your just like giving your password to others.
yup i agree with you.
About one month ago, I gave IMEI number of iPHone of one of my relative to one vendor to unlock it. I should be more careful.
Thanks for sharing these good info.
Yes it is!
Don't i think that its really bad to give your IMEI number.
Yes this topic helps alot about the IMEI info but one thing is a bit confusing that if someone can ask to block certain IMEI which is not actually his/her own. I think the blocking company should must be asking about the package contents (Phone Box) to identify if the asking person is a Genuine owner. MBBS Students Club | Spreading medical knowledge among MBBS students, doctors and professionals...!
Fully agree with this. The IMEI is just like the Vin number on your car so its not good to give it out with a blind eye. Originally Posted by tavenger5 In short - YES. Depending on how you're giving your IMEI number out, it is bad. Your IMEI number is your phones identification number. It is specific to your phone. It's kind of like your phones social security number. In the wrong hands, someone could steal your phones identity, leaving you with a large phone bill to pay.
Picture this scenario: You post your IMEI number on a website looking for an unlock code. Several months go by and you get a phone bill for $3,000 and details of calls that you've never made. Someone has cloned your phone and has been using your account, unknowingly to you. Phone cloning is illegal, but that doesn't mean it can't be done.
Another less serious scenario: Someone (possibly someone that knows and has something against you) reports your phone lost or stolen posing as the finder of the phone, and you are then unable to use your phone until you call your provider and explain.
What if someone is selling a known stolen phone on ebay and they give the buyer your IMEI, which of course is not stolen. The seller of the stolen phone just made a sale with your help. Now, do not confuse this with giving your IMEI to a legitimate unlocking service. You should read the service's privacy policy for what they do with IMEI or ESN information. Legitimate services will not store or use this information for anything.
So, mind what you do with any information on the internet. There is always someone out there that could use it against you.
Man you have no idea how you helped me and make me understand not give it to anyone even someone said he I just want it to see if everything clear I was seeing my phone and I don't even know what this tell the one who wants my phone send me message asked me to give him the imei I said I want to Google it first see if it's fine I played smart on him Im so glad I went to this website and I saw what you wright thank you very much
Originally Posted by sim-unlock.net If some clone Your simcard can cheat you for a lot of money. But to clone sim card cheater must have it in his hand.
So one more after gIveing IMEI number to eg codes seller nothing can happen.
BR Cloning of simcards hasn't been possible for a long time. I do not know of any provider still using the old simcard types (v1).
To provide some perspective simcards from before 2002 were v1 and 'clonable' after that they just aren't.
So don't scare people with old data.
Sharing your IMEI in public isn't a good idea still but the chances something bad happens with it is not very big.
This is the most plausible situation:
1. you share your IMEI
2. a bad person with a stolen phone (or insurance fraud) finds your IMEI online
3. he changes IMEI on his phone to your IMEI
4. If (and only IF) you and he are using both phones on the same network problems will arise. Your network might contact you about this and in extreme cases close your account or something
Now the movie extra's
5. some very bad terrorist wanting to blow up the world took YOUR IMEI and is now using it
6. CIA tracks his IMEI somehow and looks up info from person registered to this IMEI/phone, that happens to be YOU
7. CIA will take you out of bed and kill your family
8. you want revenge and convert yourself in a revenge super hero
9. you kick some butt
10. find a new very hot check, at first you don't want her because your dead wife
11. in the end you still do end up with the hot women
12. happy after all...
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Download We are the Alphabet video
Download We are the Alphabet video on savevid.com
Download We are the Alphabet streaming video in flv, mp4, avi formats direct easily on Savevid.com.
We are the Alphabet
- Provider: YouTube Link:
- Rate: Please rate this video Views: 778 Downloads: 1030
It's an ABC song with phonics anchor word pictures.
This song was written and performed by A.J.Jenkins. Video by KidsTV123. All rights reserved. Copyrighted 2011.
For MP3s, worksheets and much more:
Kids songs song for children
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Welcome to the website of the Datchet Dashers. We are a running club based in Windsor (home of the Castle), close to London. We organise the Windsor Great Park Dash (formerly the Datchet Dash & The Dorney Dash), a 10k trail race held in Windsor Great Park. We are primarily a road-running club, but venture onto the country in the winter. Members race over most distances, from 5km all the way up to ultra-distance races such as the Comrades Marathon and beyond.
We meet at 7pm on Tuesdays and Thursdays at Windsor Cricket Club in Home Park, Windsor. On Tuesdays we normally do some speedwork or threshold running, while on Thursdays we run between 5 and 8 miles, depending on the season. Details of what's planned can be found on our training schedule page.
Adult runners of all ages, abilities and ambitions are welcome to join us. We would recommend that new runners should attend a Tuesday session initially unless you are an experienced club runner, so that we can assess your ability and match you up with runners of a similar standard for the Thursday runs. New runners are welcome to run with us for a few weeks before joining.
Everyone is welcome. If you are interested in coming down, please come down one evening, or contact the mens' captain David Lee or ladies' captain Katy Hughes if you have any questions.
David Lee


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Holiday Inn Express & Suites Atlanta N-Perimeter Mall Area
Sandy Springs, GA 30328
Holiday Inn Express Atlanta Perimeter Hotel & Suites conveniently located in the upscale and corporate Perimeter Center area of Atlanta. You will enjoy our recently renovated hotel Holiday Inn Express Atlanta Perimeter Hotel & Suites offers 107 interior corridors hotel includes 52 king-bedded rooms, 36 double queens, and 19 suites, feature a full kitchen with utensils.
Info & Amenities
Hours of Operation
Sunday: All Day
Monday: All Day
Tuesday: All Day
Wednesday: All Day
Thursday: All Day
Friday: All Day
Saturday: All Day
Facility Amenities
Complimentary Breakfast, Continental Breakfast Served, Exercise Room/Fitness Center, Free Parking, Laundry, Outdoor Pool, Restaurant Nearby
Internet Connectivity
Free Wi-Fi, Wi-Fi in Public Space, Wi-Fi In-Room
Near Interstate Highway
285, 400
Room Amenities
Hair Dryer, In-Room Coffee Maker, Iron/Ironing Board
Setting & Style
Metropolitan Setting


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Welcome to the South Walton football Team Wall on MaxPreps for the fall (2016) season. The most current information will appear at the top of the wall dating back to prior seasons.
Utilize the left navigation tools to find past seasons, game schedules, rosters and more.
Best of luck this fall!
Looking for previous season info?
With seven state title game appearances, St. Thomas Aquinas leads our measure of the state's best. Read Article Get Notified
As school wraps up around the country and we begin looking ahead to the fall, these spectacular efforts won't be forgotten. Read Article Get Notified
Bishop Gorman star running back hears same chants today in Louisville as he did when he was 8 years old in Miami. Read Article Get Notified
Florida football powerhouse is led by SEC-bound quarterback as it begins season on top. Read Article Get Notified
Get Notified
The Sunshine State has produced more first round picks than any state in the country over the last decade. Read Article Get Notified


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shkafitch • Regular Member • Posts: 102
Spring Stuff
Apr 23, 2014
Some spring stuff:
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Customer relationship management solution provider CRMnext has announced the release of new advanced marketing resource management functionality for streamlining and automating marketing campaign execution. Marketers will now be able to leverage the smart marketing resource management tool to manage increasing volumes of marketing programs, materials and assets.
The newly released functionality will also help users control and distribute sales tools, communication templates and brand assets.
"Having the advanced resource management functionality in place will help in increasing organizational efficiency by aligning marketing plans with business goals to make the best use of marketing resources, which will enable organizations to boost productivity and increase profits," said Dr Manoj Kumar, product architect at CRMnext.
CRMnext's new tool is designed to provide businesses with useful insights into past performance, which in turn will help optimize marketing investments.
An intuitive user interface allows for easy access of all marketing material and campaign execution details, leading to an increased user adoption. The tool updates customer facing teams on new developments and changes in print and media campaigns, while allowing marketers to spend less time organizing campaign assets.
CRMnext was in similar news earlier this month for announcing the launch of advanced template management functionality designed to help organizations standardize communication with the customers.
Companies aim to portray a consistent image of brand identity and CRMnext hopes its standardized templates for communication will do just that. According to the company, it is easy to generate rich templates for SMS and emails with CRMnext's template management functionality, which also provides several readymade templates.
These templates can then be customized according to the needs of customers, leaving companies to invest more time on their core business.
" Setting up and accessing pre-made templates is one of the most effective and efficient way to save time and effort," Dr Kumar said.
Related definitions that you should know as you increase your understanding of predictive dialers include:
Dialer: generic term for any computer-driven device that places outbound calls and connects the answered calls to an agent or operator.
Agent: telephone professional to whom a predictive dialer sends the ready call.
Predictive Dialer: Predictive dialing was introduced for the purpose of increasing efficiency within calling centers. They are computer based system that automatically dial groups of telephone numbers, and then passes live calls to available agents. The SpitFire Enterprise dialer utilizes sophisticated algorithms to speed up and slow down the call rate based on, number of available agents, number of available lines, the campaign's average call time and other statistical information.
Quick Connect: Quick Connect allows your agents to log in one-to-one with a phone line. This option is great for B2B purposes, especially when your agent needs to be on the phone line through the entire call.
Fixed Dialing: Fixed Dialing gives your call center manager the power to manually set the volume of calls. The software will then automatically dial a predetermined number of lines per agent. Fixed dialing is ideal for political campaigns, charity campaigns, and other situations drop call ratios are not a factor.
Auto dialer: makes thousands of calls screening for busy signals, no answers, fax machines while detecting answering machines/voicemail and delivers pre-recorded messages. SpitFireX Auto Dialer is a low cost solution for voice broadcasting.
Predictive dialers use complex mathematical algorithms that calculate, in real time:
SpitFire Enterprise Predictive SEP is a fully blended call center solution that supports unlimited lines, agents, and campaigns. Its greatest strength is in its flexibility: multiple campaigns can be set up, viewed, and changed with the click of a button. With easy options for customization, data and dispositions can be catered to each campaign. In addition to our user-friendly interface, SEPhighlights full customer data and combines multiple campaigns on one screen. All the information your agents need is accessible at a glance, freeing their energy to focus on what matters: the calls.
Keep It Simple with SpitFire Fully Integrated Call Center Software
Our greatest priority is making your call center run smoothly, and we do that by developing software that is intuitive and easily integrated with your current systems. SEP works seamlessly with most CRM applications and long distance carriers, making it the simplest and most cost-effective solution for your call center.
Read More »
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Skydiving.com now has a network skydiving location serving Costa Mesa and Orange County in California. Call Skydiving.com at 1-800-617-7948 for details, free information and specials on skydiving in Costa Mesa, CA today!
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Conveniently Serving 92626 and 2 other Costa Mesa, CA zipcodes:
92627, 92628
Sign up for our newsletter and receive updatesand specials on skydiving across America!


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Product Description
Cervini Side Exhaust Kit for 2011-2012 GT Mustang Coupes.Recreate that old school muscle look with the addition of side exhaust. Gain an ultra-cool look while increasing horsepower. The exhaust design eliminates bends in the exhaust system piping. Mustangs average a gain of 8-10 horsepower with Cervini's side exhaust. This power comes with a new, throatier exhaust note too. Your Mustang's growl will have never been better.
The exhaust features 304 stainless steel Magna Force 4" round mufflers and polished cast-aluminum exhaust tips. Magna Force mufflers feature a straight through, race inspired design that allows a 95% straight flow path resulting in increased horsepower.
Rear valance covers conceal the exhaust openings in the stock rear bumpers. No cutting or drilling is required and OEM mounting locations are utilized.
-Side skirts
-Rear valance covers
-3" Side exhaust with dual tips
Similar Mustang PartsMore Side Exhaust Kits
Installation Instructions
Product ReviewsWrite a review
Product Questions
Can you order just the exhaust?
We only offer the kit.
Date published: 2016-02-12
Will this exhaust fit on my 2012 v6?
No, it only fits GTs.
Date published: 2015-08-24
is there any way to just order the side skirts?
Not these side skirts. Since they're specific to the exhaust, they are sold with it.
Date published: 2015-08-03
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CJ's Low Price:$499.99
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From the bizarre to the adorable, cat tattoos are the latest trend in body art. Lion and tiger tattoos have been popular for years, but a June 3 article in The Daily Mail reported that the new trend has turned to domesticated cats with cat lovers branding their bodies with imprints to show their affection for their fur babies. These tattoos offer the purr-fect ink for those who love cats and tattoos. In fact, it's become popular enough that they have gained their own pet name: cattoos.
Placement ideas for cat tattoos
Most people looking to get inked with a cat tattoo want the ink where it can be easily showcased. Arms, legs, shoulders, and feet, make ideal choices because they provide enough canvass on skin that doesn't stretch, too much. They also make an interesting element in a larger piece like a half or full sleeve. Catoos range from memorial tats to fun cartoon style body art, tribal tats, and even include renditions of the Internet's popular Grumpy Cat.
Paw print tattoos
Paw print tattoos offer the perfect complimentary ink to add movement and interest to your cat tat. These small prints offer flexibility with placement, and depending on the size of the prints they can be sprinkled on the shoulder or the back of the neck to create a trail . The wrist is the perfect place to show off a single tiny print, and a string of paw prints inked in a chain makes for a unique ankle bracelet tattoo.
According to the Harris Institute of Research, today one in five U.S. adults now has a tattoo, compared to just 16 per cent ten years ago. While cat tattoos are more likely to be found on women, guys are getting them too. With this new pocket of tattoo enthusiasts, it's the perfect medium to combine the cat culture with an art form designed to indelibly express that love.


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Ivis Reynolds Hutcheson, 87, of New Market, Va., and formerly of Blacksburg, Va., died Feb. 8, 2013, at her residence.
She was born April 21, 1925, in Patrick County, Va., and was a daughter of the late Hassie Turner and Mildred Fulcher Reynolds.
She graduated from Virginia Tech in 1948. She was a kindergarten teacher at Blacksburg Presbyterian Day School and Harding Avenue Elementary School in Blacksburg before retiring. She moved to Broadway in 1996. She volunteered at Plains Elementary School, where she continued her lifelong love for children. She was a member of Broadway Presbyterian Church.
On June 14, 1948, she married John Redd Hutcheson Jr., who preceded her in death in December 1975.
She is survived by her sons, Robert W. Hutcheson and wife, Janet, and John R. Hutcheson III and wife, Mary Dixon; grandchildren, Rawles and Perry Hutcheson; one brother, Buddy Reynolds; and six sisters, Mary I. Fasano, Elva Burgchardt, Mae Holoman, Dae Williams, Sue Smart and Drue Hurd.
A memorial service will be held 2 p.m. Thursday, Feb. 14, at Broadway Presbyterian Church. The family will receive friends following the service at the church.
A graveside service will be held 11 a.m. Friday, Feb. 15, at Westview Cemetery in Blacksburg, Va. The family will receive friends immediately following the service at Holtzman Alumni Center, 901 Prices Fork Road, Blacksburg.
In lieu of flowers, the family requests contributions be made to a charity of one's own choice.
Online condolences may be left for the family at www.grandlefuneralhome.com .


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Childrens Farms near Bolton
Thanks for all the great things to do and Childrens Farms near Bolton with kids you keep sending in.
Now we have the easter and summer holidays fast approaching, we're trying to find the best days out and as many fun things to do with kids as possible, especially cheap and free family friendly places to visit this year - theme parks, waterparks and swimming pools, museums, indoor playcentres and softplay for toddlers, petting farms, wildlife parks and zoos, aquariums, horse riding, castles, steam railways, pottery making and ceramic cafes, roller and ice skating rinks, karting tracks, snowdomes, dry and indoor ski slopes, climbing walls, activity centres, outdoor play at the best local parks, ten pin bowling alleys and all the other best family tourist attractions, that you can visit at the weekend.
Also teachers may find the site useful for ideas for the best places to take their classes on school journeys with many historical and educational atractions listed
So, if you've been for great days out with the kids, or a school trip, which isn't shown above, just send in an email and we'll add it on so people visiting on holidays and all the other children in Greater Manchester can enjoy the great day out as well.
Swimming Pools in Bolton | Zoos near Bolton | Theme Parks near Bolton
Indoor play areas in Bolton | Museums in Bolton | Things to do in Bolton
Childrens Farms in Greater Manchester | Childrens Farms in Manchester | Trafford Park Petting Farms
Petting Farms in Lancashire | Family things to do in Greater Manchester | Places to visit in London
Things to do in Manchester | Things to do in Trafford Park
Petting Zoos near Wythenshawe | Petting Farms in Stockport | Petting Zoos near Salford


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BOWLING GREEN, Ky. (WBKO) UPDATED 6:10 PM -- The most recent numbers are in for Kentucky's state health insurance marketplace. The figures are only at half of the original estimate by the federal government.
Nearly 55,000 have signed up for coverage with Kynect. The federal government estimated 122,000 people would have signed up by now.
Despite the lower than expected numbers, local insurance agents said those who've recently signed up have been very pleased.
"It's worked out surprisingly well. They've gotten their cards on time. The claims are being paid. They haven't had a lot of issues," said Jill Schardein of Houchens Insurance Group.
More than half of the enrollees have been women and around 70% of the state's enrollees were eligible for other government assistance. Enrollment through Kynect goes through March 31.
FRANKFORT, Ky. (AP) -- Nearly 55,000 people have signed up for private health insurance through Kentucky's state health insurance marketplace, according to the latest figures from the federal government.
Through March 1, 54,945 people have selected a health plan through Kynect, the state-run health insurance marketplace for people who do not have health insurance through their employer.
The federal government originally estimated Kentucky would have signed up 122,000 by now. But various technical problems have caused many states to lower those projections.
Democratic Gov. Steve Beshear's office says nearly 280,000 people have signed up for health insurance, including 222,719 people through Medicaid, the joint federal and state health insurance program for the poor and disabled.
(Copyright 2014 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)


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Flash Player builds with Molehill are now available for everyone to download. Many will want to start playing with this right away and many will probably ask: "What kind of crazy API is this? How do I get started? I don't get it."
There are two paths you can take: Either you get one of the available frameworks for Molehill like Away3D or you can take the deep dive and start from scratch. Starting from scratch can be a challenge since the APIs look intimidating at first. Let me give you a head start and provide you a Hello World type Adobe Flash CS 5 project using a famous 3D object: the teapot. From there it should be easier to experiment and explore.
To make it even easier I have added everything you need to get started with Adobe Flash CS 5 into the .zip file. Get the archive here. The most important part is that you need to copy two files into your Adobe CS 5 installation, follow the instruction in the archive.
Once you are all set up and compile the sample code you should end up with this:
Have fun experimenting! Don't hesitate to ask questions.


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College Hockey:North Dakota documentary nominated for an Emmy
Through These Doors, the student-produced series that takes viewers insider the locker room of the North Dakota men's program, has been nominated for a 2013 Upper Midwest Regional Emmy. It is one of six nominees in the Best Sports Program Series category.
The following is a self-policing forum for discussing views on this story. Comments that are derogatory, make personal attacks, are abusive, or contain profanity or racism will be removed at our discretion. USCHO.com is not responsible for comments posted by users. Please report any inappropriate or offensive comments by clicking the "Flag" link next to that comment in order to alert the moderator.
Please also keep "woofing," taunting, and otherwise unsportsmanlike behavior to a minimum. Your posts will more than likely be deleted, and worse yet, you reflect badly on yourself, your favorite team and your conference.


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"Captain America: The Winter Soldier"
Dartmouth Events
"Captain America: The Winter Soldier"
Flirting and fighting off assassins simultaneously, Cap (Chris Evans) and Black Widow (Scarlett Johansson) join forces in this witty action thriller.
Saturday, June 21, 2014
Hopkins Center Spaulding Auditorium
Sponsored by: Hopkins Center for the Arts
Intended Audience(s): Public
Categories: Films
Fee required.
With his biceps and righteousness pumped to the max, Captain America (Chris Evans) is quietly adjusting to the modern world in sunny D.C. But when Nick Fury (Samuel L. Jackson) clashes with another S.H.I.E.L.D. official (Robert Redford), our hero becomes tangled in an ever-widening political conspiracy. Flirting and fighting off assassins simultaneously, Cap and Black Widow (Scarlett Johansson) join forces in this breathlessly exciting—and often surprisingly funny—action thriller. D: Anthony Russo, US, 2014, 136m
For more information, contact:
Hopkins Center Box Office
Permanent URL to this event: http://dartmouth.edu/events/event?event=29466
Events are free and open to the public unless otherwise noted.


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I want to use my Windows XP laptop as an access point.
What I am trying to achieve is possible under Windows 7 with a myriad of utilities, but the wireless driver stack was different before Windows 7 and those specific APIs don't exist on XP.
The reason behind me wanting to do this is that I would like my Android phone to be able to connect via WiFi to a network that is only hard-wired (reverse tethering). Unfortunately, my Android device (Galaxy S Captivate) does not support ad-hoc networks without a serious amount of screwing around.
Is it possible to create an "Infrastructure" network with my Dell Latitude D830's built-in WiFi - a "Dell Wireless 1395 WLAN Card", which I am assuming is probably rebadged Broadcom, or is there some fundamental difference between a wireless adapter and an access point that would prevent this?


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More than 100 people will keep their jobs in Stow thanks to a $1.25 million dollar loan from Ohio. State Rep. Mike Moran ( D-Hudson) said the loan will help Wrayco, a major employer in Stow, become more competitive.
"I am so pleased that more than 100 people will keep their jobs with the help of this loan," said Moran. "In this economy, we must use every tool possible to attract and retain jobs in our communities. This loan represents a strong partnership between Wrayco, the state and local officials to keep our economy moving forward."
The loan will allow the Stow Community Improvement Corporation to help buy machinery and equipment at the factory site in Stow from Wrayco and lease it back to the company. In exchange for the financial assistance, Wrayco has committed to retaining the 108 full time positions. According to a press release.
"Wrayco specializes in the manufacture of leak proof vessels, such as fuel and hydraulic tanks, for heavy construction equipment," The company has 300 employees and has revenues of about $40 million, according to the manufacturers website.
Fuel tank manufacturers must clean the fuel and hydraulic tanks to prevent contamination of the contents. Cleanliness of the tanks is crucial to companies when selected a supplier. According to the Ohio Department of Development, Wrayco is developing a proprietary process that will improve on current cleaning methods. This will give Wrayco an advantage in the marketplace, and the loan will ensure that this process is developed and implemented in Stow, according to the news release.
For more information visit:


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Current Articles
RSS Feed
by Eric Gahan, MS, ATC, CSCS, RKC
Rehabilitation of the athlete consistently challenges athletic trainers to expand to new and exciting rehabilitation techniques. It is widely accepted in the athletic training community that an integrated approach to rehabilitation is what gives the modern athlete the strength and coordination to have a safe return to sport, and quite possibly a preventative approach to future injury.An integrated approach examines the incorporation of core strength with both upper and lower extremity rehabilitation. Incorporating movements into rehabilitation that challenge the area of pathology with areas that are healthy and strong.
Integration of kettlebells is a dynamic functional rehabilitative way to help to maintain mobility, build stability, and build strength in your patient population. Mobility is defined as the ability to move freely and easily. Stability is defined as not likely to change or fail. In our world of rehabilitation this means the ability to withstand a potential force and finally the definition of strength meaning physical power or energy. With the integration of ketttlebells we can get all three for the price of one.
Kettlebell Dead-Lift:
Begin with the use of the kettlebell dead-lift. This movement is the foundation of the kettlbell swing. It all starts with the hips. This movement helps to pattern the hip hinge in patients to help protect their back. Saving patients back from stresses should be on every clinicians mind. Second is the grip on the handle of the kettlebell. With a tight grip this activates the inner and outer core and also activates the rotator cuff of the shoulder and finally the latissimus dorsi in the back. This basic strength movement can help pattern mobility and stability in all basketball athletes. It can help to build strength and stability while down low in the post while the big men are battling for that last second rebound to win the game. Can you ask for any more of an integrated exercise? Why yes you can, please keep reading!
Video of KB Deadlift (front view)
Video of KB Deadlift (side view)
2 Hand Kettlebell Swing:
Now that you have patterned the movement of the kettlebell dead-lift, move on to the kettlebell swing. The kettlebell swing incorporates several aspect of the rehabilitation for your patient. First, your patient worked so hard on the glute bridge in the beginning stages of your rehabilitation, activation of the glute complex to decrease activation in the hamstring musculature. The patient then turned prone and worked on building that prone plank. You had that patient performing prone planks for a minute or even more. The core was on, the latissimus dorsi engaged. Little did you know you were already helping to build stability and strength for your patient to perform the kettlebell swing. The kettlebell swing is your answer to a dynamic functional glute bridge and plank with activation of the latissimus dorsi. We all know through reading the literature posted here on BSMPG and through Stuart McGill that the latissimus has an active role in core stability.
The Kettlebell swing = Hip hinge and glute bridge + plank + latissimus dorsi activation in a dynamic functional movement pattern. The kettlebell swing is also a wonderful tool to build on metabolic training. At times the basketball athletes can raise the heart rate to 70-80% of max heart rate while reaching the final seconds of a minute of continuous 2 Hand swings. This can help to pattern the ability of the athlete to transition on the court. It can also help to train them in maintaining perfect form while under the demands of stress.
Video of Kettlebell Swing (front view)
Video of Kettlebell Swing (side view)
Begin to work these kettlebell movement patterns into your training program for all your basketball athletes and begin to see the huge benefits that can be gained from working with this tool.
Click HERE to view Art Horne's presentation from this year's National Athletic Trainers Association Annual Meeting and Clinical Symposia.
Stay tuned for an E-Book coming soon which will explore the finer points of everything barefoot and how you too can improve performance and decrease your chance of future injury incorporating some sensible barefoot training into your existing program.
Click HERE to read this article by Charlie Weingroff.
See Charlie speak in Boston June 4th at BSMPG's Summer Seminar, "Standing On The Shoulders Of Giants" - Click HERE to register.
Click HERE to read this article by Patrick Ward.
by Art Horne
Many athletic trainers, physical therapists and coaches will advocate the in-line lunge position for both the chop and lift exercises with emphasis placed on both the in-line foot position along with a vertical tibia and torso as the optimum position to perform this activity. Although this may be a good starting position to teach the chop as a stability exercise, it may not be the very best position to emphasize the dynamic hip stabilizers and therefore fails to have the greatest carry-over effect to other similar lunging and single leg exercises and ultimately the playing field.
By adopting a position which requires increased levels of hip musculature effort and dynamic stability, this exercise may not only teach appropriate hip and torso position, coordination, and neuromuscular strength but may also serve as a starting position for teaching all split squat and lunging progressions while utilizing the front hip as the primary mover while minimizing the involvement of the back leg. As previously mentioned, the traditional in-line lunge position with a vertical tibia and torso along with 90/90 positions of the hip and knee serve to promote a challenging teaching position for the Chop exercise while inherently limiting how much external load an athlete/patient can move with good form.
What this position also limits however, is the amount of involved "dynamic" front hip musculature activity which is obviously required further down the road during both advanced strength movements and on-field maneuvers . By progressing this exercise from the traditional half kneeling position to a very similar yet more challenging "Hip Dominant" chop serves to not only involve additional hip musculature, but also as a starting point from which to develop and groove a proper split squat pattern.
Athlete creating False Stability by creating a wide base (notice wide distance between back foot and front foot)
A Better Way To Chop - note position above
Progressions for teaching and advancing the Chop:
1. Tall Kneeling2. Traditional Half-Kneeling position (in-line lunge stance)3. Hip Dominant half – Kneeling (with emphasis on proper position and cueing)4. Standing Lunge or Squat position.
Teaching the Hip Dominant Chop position:
1. Start in lunge position with right foot forward and left knee down.2. Hips should be square and perpendicular from cable system so to not have right leg abducted and externally rotated and the left leg abducted and internally rotated (with lower leg kicked out providing unwanted artificial stability) (insert picture here)3. Patient/Athlete should "load" their right hip and glute by leaning slightly to the right. This is the most important point while teaching this position and cannot be overlooked or underappreciated. Without the appropriate amount of lateral shift, the supporting hip will simply rely on its static stabilizers to hold this position, limiting the contribution needed from the targeted dynamic stabilizers and specifically the glutes. 4. Body weight should be over the middle of the front foot with the toes extended under the back foot so to position oneself at the bottom of a perfect split squat.5. Because of varying tibia and femur lengths, everyone's position will be slightly different but everyone should answer the same way when asked, "Where do you feel your muscles working?" (Answer: glutes!) and have an angled front tibia as opposed to the 90/90 position so often taught.6. Not feeling your hip musculature working? Try leaning a bit more laterally. Because this will be a new position for most people, especially for those that do not engage their hips well (dynamic stabilizers) to begin with, many will avoid positioning themselves in this position due to the inherit 'instability" associated with it – remember, you're not jamming the head of the femur against the acetabulum and hip labrum anymore utilizing your static stabilizers to hold yourself in place.7. Try also placing a Valslide or other 2.5 pound plate under the toes of the front foot to further emphasize the mid-foot pressure and hip activation.8. Proceed with normal Chop mechanics – pull to midline and push away in two distinct movements so to cross the midline of the body.9. Always have your athlete/patient rise out of this posture after their last rep to further cement this movement pattern and bridge your progression from a static chop exercise into your split squat exercises.
From The Ground Up…
Since we all started locomotion from the ground up, it might be worthwhile revisiting this initial position in an effort to get back to a more efficient way of moving. Many physical therapists and movement specialists already suggest teaching the traditional squat pattern from the ground up for those having difficulty with this pattern. I would suggest a similar approach in an effort to re-establish the split squat and lunge movement sequence. By doing so, you'll be loading the front hip in a single leg emphasis movement and lengthening the hip flexors of the back leg all while moving in a spine sparing strategy.
Sample Progression for Teaching and Advancing Single Leg Movements:
1. Half-kneeling – Hip Dominant - lunge position to standing position (start in kneeling position to teach patients and athletes how to properly move from this position and not from the traditional starting position)2. Split squat 3. RFE split squat 4. Reverse lunge ** during each single leg exercise, emphasis should be placed on establishing a "Hip Dominant" position while pushing through the front foot/hip and minimizing any contribution from the back leg.
Establishing the Hip Dominant position is a small change but one that can certainly alter the entire course of your training or rehab and ultimately how your athlete/patient will approach and succeed (or fail) with similar movements involving the lower extremity. Imagine the impact you'll have with a patient or athlete by engaging their active hip "stabilizers" from day one instead of having them rely on a static stabilizing system (anterior hip capsule and labrum).
The devil's in the details.
My father used to say, "anything worth doing is worth doing right!"
The Chop exercise along with progressions and advanced movements based off of the traditional split squat are clearly worth doing both from a rehabilitation and advanced training perspective and thus should be done with the greatest coaching and attention to detail as possible. Believe me, your patients/athletes will notice the difference immediately – during their activities of daily living, movement efficiency on the field, not to mention a little bit of glute soreness the next day reminding them they've done it right.
Thanks to Sarah Cahill, Strength and Conditioning coach at Northeastern University for her insight and coaching help.
By Art Horne
It's easy to get athletes and patients 80% -90% better after injury or surgery. It's the last 10-20% that sets great rehabilitation specialists apart from their peers.
One of the most overlooked and underappreciated exercises regardless of the type of injury rehabilitation program you're working with is the Hip Hinge. Teaching it, Grooving it, and then Challenging it under load is rarely seen in most athletic training rooms and physical therapy centers, yet it's importance in the overall success of your rehab program is paramount. Whether you're dealing with a low back pain patient or any myriad of lower extremity pathologies, a properly executed hip hinge pattern will ensure not only a smooth transition from rehab to performance but also appropriately challenges your patients during their rehabilitation program with a safe and progressive Ground Based-Function Based exercise.
Take the low back pain patient for example. As Stuart McGill makes mention to, most LBP patients utilize their backs entirely too much during simple everyday tasks such as tying their shoes, picking up objects from the floor and sitting and rising from chairs. By teaching and enabling your patients to accomplish these tasks through a safely executed hip hinge pattern, you'll affectively be sparing their backs during ADL's and alleviating perhaps hundreds of subsequent flexion moments throughout the day. By putting these stresses into the hips instead of the low back will enable your patients the opportunity to actually perform strengthening exercises with you during their office/athletic training room visit instead of constantly dealing with pain caused by faulty movement patterns.
No amount of moist heat packs and massage can make up for poor daily back hygiene.
In the case of the anterior knee pain patient, hip hinging allows them an opportunity to load their posterior chain including the glutes and hamstrings (both often neglected since you can't see them while looking in the mirror) while avoiding loading an already overloaded quadriceps group. Stronger posterior chain muscles equates to less knee pain, not to mention a considerable performance enhancement boost when it comes to jumping and sprinting.
When it comes right down to it, all athletes and patients should be able to separate their hips from their back in both a 2-legged and single leg stance. Whether its knee, hip or other LE injury pain, athletic trainers, physical therapists or performance coaches should be able to look at this movement pattern and address any concerns IN ADDITION to their traditional rehab program. Now it's up to you to teach them!
How do I start?
The Hip hinge pattern can be easily taught, standardized and grooved with a stick series.
Teaching the Stick Series:
1. Take any stick, PVC pipe, wood dowel, or broom stick and place along their spine. Be sure to keep the stick in contact with three points (head, back and butt crack) throughout entire movement.2. Reach butt backwards; knees should have slight bend.3. Start with two feet on ground, progress to single leg stance.4. This is not a squat pattern! Movement should be through the hips – not a knee dominant movement5. Maintain a packed neck throughout the series(c-spine in-line with sternum throughout movement). ** This position should also be taught and maintained during over exercises such as the Bird-Dog, but that's for another post.6. Be sure to maintain strict form and three points of contact at all times. 7. **While the stick is on the back of the athlete/patient, we continue with a lunge pattern (as shown in the video) which helps solidify their spine position and teaches them to drive through their front foot but is not necessary if you're only looking to work on the hip hinge pattern.
This Kid Needs Help
Because many of your athletes and patients have never used this hinging strategy before, many will struggle to perform this task at first. Below are three teaching points to correct the most common mistakes while learning the hip hinge.
1. Not reaching back: Many patients will not seek to reach backwards maximally with their hips. Have them stand one foot away from the wall with the stick on their back and reach backwards until they touch the wall behind them. Once they've achieved success with a number of repetitions. Slowly inch them forward and repeat until you've found a distance and pattern that enables them to maximally flex their hips while maintaining strict form.
2. Athlete squats instead of hinging: As I previously mentioned, many athletes are unfamiliar with this movement and seek out what they know best. And in this case it's a knee or quad dominant movement pattern. Stand beside your patient and place your hands or a mat in front of their knees and ask them to perform the motion without touching their knees to your hand.
3. Patient still can't separate hips from lumbar spine: stand to the front of your patient and while attempting to hinge backwards place fingertips in the creases of their hip prompting them to push their hips backwards towards the wall.
Time for a challenge
After you've grooved this pattern again and again and again, it's time to challenge the pattern under a load. This can be accomplished through the: "Wall Touch – Hip Hinge with KB Pick Up/Put Downs"
1. As before, start your athlete one foot away from a wall (maybe just less in beginners) and have them reach back towards the wall with their butt.2. Maintain three points of contact with the stick on their head, back and butt crack.3. Remember: This is not a squat pattern – first motion should be back towards the wall and not downwards.4. Inch outwards and continue to repeat until distance from wall is appropriate for this patient. Once perfected groove and challenge pattern with kettle bell (KB).5. Place KB between legs but behind heels. Hip Hinge while reaching down with elbows tightly placed against the rib cage.6. When grabbing the KB,"crush the handle with your grip", This will pack your shoulders and engage the lats ensuring a strong back position.7. Instruct your athlete to stand up as if they have a thousand pounds on the top of their head and they're pushing it straight up. Finish the movement by squeezing glutes at the end.8. Beginning athletes may have to prop the KB up on small platform as some will not be able to reach the KB initially. Progress exercise by keeping the KB weight the same and continue to peel away layers from under the KB until KB is on the floor. In the case of a super tall athlete or a patient who is lacking hip mobility, the KB may never get to the ground and thus progression of exercise will include increasing KB weight while maintaining starting height.
Once your athlete has perfected this exercise it's time to prepare them for high end performance. Remember: never exchange more weight or repetitions for a decrease in technique. Demand perfect form each and every rep.
Progression of Two-Leg Hip Hinge with KB includes:
1. Two hand – one KB2. One hand – one KB3. Two hand – two KB
Once you've mastered the 2-leg hip hinge, a single leg stance progression is appropriate, and a must for any high level athlete but also important for any low back pain patient since this pattern (golf tee pick up) has a very low compressive load on the spine and a key component in every low back pain rehabilitation.Continue to groove this pattern then challenge under load with the "Single Leg (SL) Romanian Deadlift (RDL) KB Pick-Up – Put Downs".
1. Continue to groove this motion with Stick Series as described above.
Progression of the Single-Leg Hip Hinge includes:
1. Two hands – two KB2. One hand (opposite) – one KB3. Athlete may need to start with KB's on boxes or mats as before in order to get down with good technique. Do not rush this movement. 4. ** Instead of doing 1 set of 8 reps think of doing 8 sets of 1 rep. This will ensure that each repetition is perfect and not rushed through.
Click HERE to read "The Home Stretch" written by Art Horne and featured in Dime Magazine (pg. 34-37)
Click HERE to read the original article by Henry Abbott on the differences between how James and Wade run and the impact it may have on their performance and health.
A review of:
Using nitric oxide to treat tendinopathy. George A C Murrell. Br J Sports Med 2007 41: 227-231
Below are a few points of emphasis worth noting when discussing this potentially helpful treatment option with your team physician and care group in regards to your basketball athlete and their patellar tendinopathy. Of course, treating the actual source of the patellar pain (hips, lack of ankle dorsiflexion, etc) is always preferred, many troublesome cases require some additional treatment approaches for athletes to get over the hump and back to high level jumping and basketball activities. Clinicians should read both this article in addition to other research articles related to the use of Nitric Oxide in the treatment of tendinopathy prior to considering this as part of your treatment protocol.
Let's start at the end with the discussion:
"NO is important to tendon healing. All three isoforms of NOS, the enzyme that produces NO, are expressed by fibroblasts during tendon healing. Our data in animal studies, cell culture and clinical trails support the hypothesis that NO enhances extracellalar matrix synthesis and results in injured tendons having better material and mechanical properties – that is, the healing tendons are stronger on a per unit area basis than those not exposed to additional NO. The clinical trials show that delivering NO via a patch enhances the clinical recovery of tendinopathy, which is manifested by a reduction in pain, an increase in range of motion and an increase in strength."
In the three trials outlined below, each used a commercially available NO delivery system (glyceryl trinitrate (GTN). "NO is important for the volume of tissue synthesized during tendon healing. NO is likely to be important in a number of processes, including local blood flow and host defense."
TENNIS ELBOW"The NO group had less tenderness and could perform more work and had greater power on the Orthopaedic Research Institute-Ankle Strength Testing System testing. The changes were most apparent at week 24. In all, 81% of patients receiving GTN patches were asymptomatic in activities of daily living at 6 months compared with 60% of patients with tendon rehabilitation alone"
ACHILLES TENDON"The NO (GTN) group performed significantly better on hop testing and could generate more peak force at week 24. In all, 78% of patients receiving GTN patches were asymptomatic for activities of daily living at 6 months compared with 49% of patients with tendon rehabilitation alone."
SUPRASPINATUS TENDINOPATHY"This trial produced the most significant effects. The NO group had significantly reduced shoulder pain with activity and at night, improved range of motion in abduction, forward flexion and external rotation, and improved power in abduction, external rotation, subscapularis and supraspinatus. The changes in supraspinatus power were the most dramatic, and were significant at 6 weeks. In all, 46% of patients receiving GTN patches were asymptomatic for activities of daily living at 6 months compared to 24% of patients with tendon rehabilitation alone.
Points to consider and discuss with your care team:• Although the treatment of knee pain and specifically patellar tendinopathy was not examined in this study, it may be a worthwhile treatment option in the future.• It is important to note that in both the tennis elbow and Achilles tendinopathy that the most apparent results were noted at week 24.• With that said, a treatment program involving Nitric Oxide would still require other treatment options in order to alleviate pain short-term.• Patients should be advised that they may experience headaches while using the patches and blood pressure should be monitored for the first few days to ensure no adverse effects.• For additional resources on Knee Pain and the Basketball athlete visit these links:
Treating Anterior Knee Pain by Professor Paul Canavan
Treating Anterior Knee Pain In The Basketball Athlete Part I by Art Horne
Treating Anterior Knee Pain In The Basketball Athlete Part II by Art Horne
© 2016 Boston Sports Medicine and Performance Group, LLC


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Wright & Like 2009: Madison was absolutely fantastic! Even though the sky was a bit gray and we dodged rain drops from time to time, it could not dampen the extraordinary tours that Wright in Wisconsin put together for this year's event. Read more after the jump...
We drove up early yesterday morning from Chicago to Madison. We were a little concerned about the weather (especially after last year's brutal storms) but traffic was light and the day ended up being just gray and "drizzely".
Our first stop was one of the most anticipated by the PrairieMod Squad: the Frank Lloyd Wright-designed Herbert & Katherine Jacobs House II. None of us have had the opportunity to see this house before today, so we were very excited to see Wright's first "Solar Hemicycle" residence design. Conceived in 1944 and built in 1946-1948, this house was the second revolutionary architectural designs that Wright gave to the Jacobs'. (we also got to see the first, but more on that later). Jacobs II is a truly amazing space to behold. Set up in a semi-circular configuration, the house was designed to capture the Sun's potential in the winter to warm it and deflect that same solar heat in the blazing summer. A wall of glass let's in those rays, while the broad eaves deflect in summer. Finally, Wright utilized an earthen berm on the north side of the house, radiant floor heat and thick stone walls to help insulate in winter. Ingenious! Another aspect that made this house experience special was the fact that our tour guides were the current home's owners of about 20 years. They told us stories of what life is like in such a unique house and we could really tell how much their hemicycle means to them.
Next we moved onto Tour Headquarters: The First Unitarian Meeting House. Built in 1951, the original church represents another of Wright's important church designs. Its dramatic roof design emulates hands tented in prayer, while the building's diamond-modual grid permeates all aspects of its design, including furniture. We also got to tour the church's new LEED-certified addition, complete with a living roof and use throughout of sustainable building materials. In between admiring all of the architecture, we also got to peruse the offerings of the events special vendors and supporters: Ephraim Pottery, Shining Brow Books, Monona Terrace Gift Shop and Archive Edition Textiles. Too much great stuff to take in at once!
It was time to move on to our next tour stop: The John & Ruth Pew House, built in 1938-1940. This remarkable small house design by Wright was a very special treat. It has only been rarely open to the public, so there were long waiting lines outside. The house was worth the wait! Compact in design, but architectural details abound: unique shelves, built-ins and original Wright-designed furniture. Dramatic cantilevered balconies and the way in which the house straddles a little creek, it has been compared to another of Frank Lloyd Wright's house designs: Fallingwater (of course on a much smaller scale). Experiencing this house was one of the other unforgettable moments of the day and I came away with several new ideas for how to handle the shelving and storage challenges in my own little house.
We next went to the Stewart & Jacqueline Macaulay House. Conceived by Taliesin apprentice John H. Howe in 1963, this unique house was designed using a parallelogram grid unit, creating all sorts of cool, angled spaces in this "little-big" residence. We also got to meet the home's original owner, Stewart Macaulay and hear some of his stories about his good friends, architect John Howe and wife Lu Howe.
Jacobs House I was next on the list, and although the PrairieMod Squad has toured this special home before, I would never miss an opportunity to see this house. Designed for Herbert & Katherine Jacobs in 1936, the house was the first of Wright's Usonian designs: simplified construction techniques, use of natural materials and lack of basement, garage and other unnecessary "extras". What's left is a design tour de force, a symphony of wood, brick and glass. This one house helped change the face of residential architecture and it's impact still resonates 73 years later.
As the Tour's hours started running low, we decided to make our way to the two remaining stops we felt we would be able to squeeze in. We first toured the Louis Sullivan-designed Harold & Josephine Bradley House. Built in 1909, this rare Sullivan residence design also exhibits much decorative input by lead draftsman, George G. Elmslie. Saved from demoliton after a devastating fire in the 1970s, the amazingly ornamented Prairie House is well taken care of by the Fraternity members of Sigma Phi. That's right--frat guys are taking fantastic care of an architectural masterpiece! It helps prove that great design can be appreciated and valued by everyone.
The day's events ended for us at Monona Terrace, the spectacular municipal building Frank Lloyd Wright designed and redesigned for over 21 years. While he never saw it built in his lifetime, Taliesin Architect Tony Puttman brought it to life in the late 1990s. The dramatic views of Lake Monona as seen through the building's many circular windows make this a very special space to experience. I especially enjoy the arched interiors with its indirect lighting forming a tapestry of shadows on the walls and ceiling.
It was definitely a full day of experiences that will be cherished for a long time to come. We'd like to thank Wright in Wisconsin for letting us participate in another wildly successful event. If you missed this year, then mark your calendars for next June, when the unforgettable Wright & Like Tour experience will take place in Racine, Wisconsin. We can't wait!
All Photos copyright PrairieMod