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General Manager
Ms. Bien has served as the department's general manager since 2006. She returns to her native Allentown from Boston, where she worked as executive assistant to the chief operating officer of the Wang Center for the Performing Arts. She also held positions as theatre manager and access coordinator at the Wang. She has served as marketing associate for Zoellner Center for the Arts, at Lehigh University; box office manager and director of marketing for the AmeriCulture Arts Festival; marketing and public relations intern for the Williamstown Theatre Festival; and communications and publications assistant for Hartwick College. Jess has also held production and administrative positions for events at Kutztown University, Civic Theatre, and Muhlenberg Summer Music Theatre.
Jess holds a certificate in Arts Administration from the University of Massachusetts and is also a 200-hour certified yoga teacher.
Costume Shop Manager
Ms. Cook has been a professional costume technician since 2006. Most recently she was the craft shop manager for the Opera Theatre of St. Louis. Prior to her work in St. Louis, she spent four seasons with the Santa Fe Opera. She did graduate work in costume design and technology at the University of Virginia from 2008 to 2011, and earned her Bachelor of Arts degree in sociology with a concentration in gender and sexuality from Ithaca College in 2008. Ms. Cook is a collector of new crafts and skills with enthusiasm for personal sewing projects, knitting, crocheting, fabric printing and embroidery.
Assistant Technical Director
Mr. Covell's responsibilities include assisting with all scenic builds for department productions, and supervising and teaching workstudy, stagecraft and volunteer students in shop safety and construction. His professional experience includes freelance designer and sound engineer at Fitchburg State College, Bay Street Theatre, and AmeriCulture Arts Festival. He served for two years as resident scenic and lighting designer, facility manager, and technical director at Civic Theatre of Allentown. Most recently he was the project manager for Great Eastern Seating, restoring and installing theatre seats in the tri-state area, including work at the Apollo Theatre.
Technical Director
Mr. Gelb's professional experience includes five seasons with Muhlenberg Summer Music Theatre, most recently as Technical Director in 1997. Design credits include lighting Quilters for the Berks Festival Theatre, and lighting and scenery for The Nina Variations at The Theatre Outlet. Other productions include Bad Girls, Anything Goes, and A Night Divided, as well as various one-act plays and dance concerts. He spent eight years in the professional lighting industry, working with architects, consulting engineers, and theatre consultants on lighting system designs; notable projects include Trinity Church in New York City and Microsoft's Productivity of the Future exhibit. He is a former IATSE stage technician, and he currently serves on the board of directors for The Theatre Outlet in Allentown.
Department Secretary
Ms. Kline supports the Theatre & Dance Department as well as Sociology and Anthropology. During her first year with the college, Tracy received the Peer Recognition Award for "Rookie of the Year."
Marketing & Development Manager
Mr. Snyder served for 11 years as managing director of the Civic Theatre of Allentown. In that position, he developed marketing and communications strategies that significantly increased attendance, personal contributions, and corporate and foundation support for the theatre, helping to position Civic as a community arts center for the region. Prior to beginning work at Muhlenberg in 2010, he spent three years as director of alumni communications for Lehigh University. Mr. Snyder has also served as production stage manager and designed sound, props, and projections for numerous theatre productions.
Theatre Technician
Mr. Theisen designs lights and other scenic elements for many of the theatre and dance productions on the Muhlenberg Theatre & Dance mainstage. He has had experience as technical director in the York Little Theatre and the Lincoln Amphitheatre, and as a free-lance designer in Wisconsin and Pennsylvania.
Costume Stitchers
Megan Evans Gartley, Lex Gurst
Properties Coordinator
Cheryl Soper Christensen
Dance Musicians
Mr. Fejko divides his time among many endeavors, most notably with theater and dance as a composer and conductor, but also as a concert organist and pianist. He also works as a sound and lighting designer, photographer, audio systems designer, auto mechanic and sculptor. As of this time, he has recorded 13 CDs, covering a wide range of existing repertoire and his own improvisations. In 2003 Paul Fejko founded and is now the Artistic Director of 'The Chester Performing Arts Project', a foundation dedicated to bringing world class performing arts to Chester, PA. Fej has won first prizes for improvisation in Lyon (1981) and San Anselmo, CA (1990). At their Atlanta convention in 1992, the American Guild of Organists awarded him a second prize.
Kathryn is a 2012 Muhlenberg graduate, with a dual Bachelor of Arts degree in music and theatre. A dance musician since 2011, Kathryn had also been the pianist for the Muhlenberg Jazz Ensemble and the Jazz Improvisation band. She musically supervised the Muhlenberg productions of Twelfth Night and Three Sisters, and also studied music and theatre at the Accademia dell'Arte in Arezzo, Italy, in the spring of 2011. Since 2010, she has been the musical director at Little Village Playhouse in Pleasantville, N.Y. Currently, she is an apprentice at Touchstone Theatre, and is also an associate producer for Mock Turtle Marionette Theatre, both in Bethlehem, Pa.
Ms. Varlashova holds a Bachelor of Arts degree in music from the Irkutsk College of Arts, Russia, and a Master of Arts degree in music methodology, with a certificate in music pedagogy, from the Irkutsk State Pedagogical University. She also accompanies ballet classes for Temple University and Drexel University, as well as the Bolshoy Ballet. She also teaches piano at the Nelly Berman School of Music in Haverford. Previously, Ms. Varlashova was accompanist with the Irkutsk Regional Musical Theater and director of the Ballet School of Musical Theater, Irkutsk.
Ms. Ruth holds a Master of Music degree in collaborative piano performance from Houghton College, the Greatbatch School of Music. She has her Bachelor of Music degree in church music from Palm Beach Atlantic University. Ms. Ruth enjoys working with singers and instrumentalists as a coach/accompanist as well as playing in recitals, juries and chamber ensembles. Recently, she has been accompanying around the Lehigh Valley, working with students from Moravian and Muhlenberg Colleges. She also teaches both piano and voice at the Community Music School in Allentown.


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Is there already a thread for this tourney? If so, please lock/delete/ban as appropriate.
Over on DGCR, Chuck is indicating that USDGC is seeking an rules waiver, whereby the roped areas won't be "OB", they'll be special condition areas. If you land in them, you take a stroke penalty and throw from where your disc landed (i.e. in the special condition area).
So I'm thinking they'd have to use two different colors of rope, to differentiate OB from special condition? Or maybe they'll do it on a hole-by-hole basis? But like on hole #8, you'd certainly still have some OB on the left, but maybe special condition on the right?
I'm wondering if this would be for both classes (real and handicapped)? Or maybe they'll use last year's rules or stroke-and-distance for the real players, and use this special condition for the handicapped division?

subset: commoncrawl


text: Behold! The power of makeup! Check out these stunning before and afters by Russian artist Vadim Andreev. There is an old saying in Russia that "before you marry, you should take your bride to the sauna first – there you can see the real person, without all the cosmetics that can deceive you greatly." Credit: Bored Panda


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About Us > Newsroom > National Jewish Health Supports Governor's Medicaid Plan
National Jewish Health applauds Gov. John Hickenlooper's announced plans to expand access to Medicaid while reshaping the program to maximize savings.
"We believe it is important that those who need health care can receive it," said Michael Salem, M.D., President and CEO of National Jewish Health. "The announced plans have the potential to include as many as 160,000 more Colorado adults with low incomes in the state's Medicaid program. National Jewish Health, as a specialty hospital with a charitable mission, has always served Medicaid eligible patients and others in need on a first come first serve basis. Further, the emphasis of the Governor's proposal includes a focus on wellness goals such as smoking cessation and weight loss, keys to living healthier lives and lowering costs over the long term."
National Jewish Health has long been focused on wellness. In fact, in the past 10 years the organization's QuitLine has helped more than a quarter million people across the country quit tobacco, including more than 77,000 here in Colorado. Similarly, the organization's FitLogix® program applies National Jewish Health expertise in behavioral change to help people with weight loss.
Salem also notes that hospitals and doctors in Colorado have long been focused on providing care that is both effective for patients in terms of outcomes and cost efficient. "We believe that working together, we can make a difference in the way health care is delivered. Medicaid is an important component of that equation, and we support the Governor's efforts to enhance the program."
National Jewish Health is known worldwide for treatment of patients with respiratory, cardiac, immune and related disorders, and for groundbreaking medical research. Founded in 1899 as a nonprofit hospital, National Jewish Health remains the only facility in the world dedicated exclusively to these disorders. Since 1998, U.S. News & World Report has ranked National Jewish Health the number one respiratory hospital in the nation.
Contact: Adam Dormuth, 303.398.1082, Cell: 970.222.5034, email@example.com
Last Updated: 4/2014
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NEW: For a prettier blog interface, see the Wordpress version!
No entries
|Prepare kanji presentation (JapanProject)
1. My first Japanese presentation!
I'm looking forward to tomorrow's presentation on our character search
activity. I plan to conduct it as a mini-class. I even bought candy so
that I can reward participation.
Here's a video of me having stage-fright. It's around 6 meg. Sorry, Richi, if this makes your server crawl!
I'd love to hear about any questions, comments, suggestions or links that you might have. Your comments will not be posted on this website immediately, but will be e-mailed to me first. You can use this form to get in touch with me, or e-mail me at [email protected] .


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I don't know about you, but the shocking result of last week's election hit me the same way as the O.J. Simpson verdict did years ago. And the more I thought about it, the more I realized that the two events actually have a lot of similarities.
In both cases, the logical, expected outcome by most intelligent, rational people did not occur. Instead we ended up with a shocking, incomprehensible verdict by the O.J. jury and by the nation's voters.
In the O.J. trial, the prosecution presented what just about everyone thought was irrefutable, ironclad proof of Simpson's guilt. Similarly, in the recent election, the Romney campaign seemed to have made a compelling argument that he would be vastly superior to Obama in the biggest crisis facing this country at the moment, that of our economic crisis. However, in both situations, logic, facts and common sense were trumped by things such as race, disregard for the evidence, and people making just a terribly wrong decision for the good of this country.
It is really difficult to make sense out of either event other than to conclude that as a nation, we are in very sad shape. Like some of the other truly tragic and memorable events in our nation's history, such as the JFK assassination, the Challenger disaster or 9/11, the recent election made me really depressed and fearful for what's happening to America and where we're heading.
What is really tragic, however, is that for the first time in this country's history, the really critical issues facing us were overshadowed by "social issues." The election demonstrated that some people were willing to overlook Obama's dismal record over the last four years on improving the economy. It has been coming gradually but we may now have actually reached the tipping point, where there are now more people receiving government aid than contributing to the system. We've gone from JFK's exhortation of "Ask not what your country can do for you, but what you can do for your country" to far too many people seeking to exploit this country and their fellow citizens.
In just the short time since the election, we have already witnessed a preview of what the next four years holds. The financial markets have been plunging, the latest job report was dreadful and we have once again seen Obama's incompetence and deceit in his handling the Libya situation on full display. Obama's cabinet reminds me of the old sitcom "F Troop." Most of these people couldn't run a lemonade stand, but they're running our government.
And after what a good man like Romney just went through, facing a completely biased media and a full-blown effort to demonize him by the Obama team, one can readily understand why so few honest people with real leadership abilities would want to put themselves through this process. So we end up with a former "community organizer" like Barack Obama as our president. God help us!
John Marino


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Sequencing & Assembly
Whole Genome Shotgun Overview
This genome was sequenced using 454 Whole Genome Shotgun methodology, whereby:
- DNA is shattered into small fragments (~0.6kb or~3kb)
- 0.6kb fragments are tailed with 454 sequencing adapters
- 3kb fragments are circularized on a biotinylated linker, circles are sheared, fragments containing biotinylated linker are retrieved and tailed with 454 sequencing adapters.
- Adapterized fragments are sequenced from one end, creating fragment or paired reads.
Newbler (454 Life Sciences) Assembly
- The assembly process uses fragment and paired reads to identify contiguous stretches of sequence (contigs)
- Contigs are ordered and linked together into larger supercontigs by using paired reads lying in different contigs
For more info on 454 and Newbler assembler see: http://www.454.com
Supercontig/Contig Numbering
- Supercontig and contig numbers are preceded by the version of the assembly. For example:
- Contig 1.25 - refers to contig number 25 within assembly 1.
- Supercontig 1.2 - refers to supercontig number 2 within assembly 1.
- Supercontigs are numbered in order of decreasing length. For example, supercontig 1.1 is the largest, and supercontig 1.2 is the next largest.
- Contigs within supercontigs are ordered positionally. For example, supercontig 1.1 contains contigs 1,2,3... (in that order).
There is no correspondence between contig or supercontigs numbers in different assemblies.


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On Friday's Wheel of Fortune, something crazy happened. You see, a woman named Caitlin solved a seven-word, 27-letter puzzle with only one letter filled in, stunning Pat Sajak (and everyone else in the studio). Watch the unlikely feat inside.
OK, so *technically* Caitlin knew that there was no "R" included (in addition to the one "L" that was shown), too, but still... that was pretty damn impressive, no?
(H/T to Christopher Han!)


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|Van, Texas
|Previous College:
|Eastern Illinois
2009: Played in 28 matches with three starts...Recorded the third-best total in kills with 122 during the season...Tied for second-best block total among returning players with 20...Had a career-high 14 kill performance against Penn...Recorded a career-high two blocks in a match five times last season...Had 42 digs during the season with a career-high of seven at Stephen F. Austin.
Prior to A&M-Corpus Christi: Redshirted during the 2008 volleyball season at Eastern Illinois University of the Ohio Valley Conference.
High School: Played at Van High School for coach Kim Welch...Averaged 12 kills, 10 digs and four blocks per match during her senior season...Recorded 250 kills during her final year with the Vandals...was District 14-3A MVP and Second Team All-East Texas...Named to First Team All-District in her junior season...Helped her team to district, bi-district and area championships while reaching the quarterfinals of the state playoffs...Lettered four years in volleyball, four years in basketball, three years in track, two years in softball and three years of cheerleading...Second-Team All-District in basketball her junior and senior seasons...Cheerleading All-American.
Personal: Born Shannon Grace Hullum on March 26, 1990 in Tyler...Daughter of Amy White and Bill and Angie Hullum...Has three older siblings and three younger siblings: Kristen (24), Amy (22), Aaron (22), Michael (18), Braydon (6) and Cooper (4)...Accounting and finance major.


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INCARNATE WORD AT TEXAS A&M - CORPUS CHRISTI (Exhibition)
Saturday, Nov. 5 • 7 p.m. CT
American Bank Center (8,100) • Corpus Christi, Texas
RADIO: NewsRadio 1360 AM KKTX (Steven King)
The Willis Wilson era begins on Saturday night, as the Islanders will tip off the season with an exhibition against Incarnate Word at 7 p.m. at the American Bank Center. Wilson, who served as the head coach at Rice for 16 seasons, was named the third head coach in program history on March 25, 2011. He spent the last two seasons as an assistant coach for Conference USA powerhouse Memphis under Josh Pastner.
The Islanders return just two regulars from last season's team – senior Chris Hawkins-Mast and junior Terence Jones. Other returners are sophomore 7-footer Ted Wang, who played sparingly in six games last year, and redshirt sophomore walk-on Kevin Lynch, who sat out last season after transferring from Schreiner University. The Islanders have seven scholarship newcomers – five incoming freshmen and two junior college transfers – in addition to three new walk-ons in Wilson's first season, making them the most inexperienced team in the Southland Conference.
The Islanders will take on Incarnate Word in an exhibition for the second straight year. Last season, in what was Texas A&M - Corpus Christi's second exhibition, the Islanders emerged victorious on a last-second jumper by Hollis Hill.
In the 75-74 victory, Demond Watt had 18 points and 14 boards to lead six players in double figures. Horace Bond scored 14 and snared seven offensive rebounds in the win.
UIW is in its second season in the Lone Star Conference, and the squad has been picked to finish seventh in the 10-team league. Last year, UIW went 16-10 overall with a 5-9 mark in the LSC.
With just three returning players from last season, the Islanders are one of the least experienced teams in the Southland Conference. While Sam Houston State has fewer points returning from last year, the Bearkats have a number of reserves back from last year's squad.
Starter Terence Jones and key reserve Chris Hawkins-Mast are the only two that played significant minutes last season for A&M - Corpus Christi. The Islanders return just 417 points (21.5 percent) from last year's team.
Texas A&M - Corpus Christi has historically been very strong playing its home games at the American Bank Center. Entering their seventh season in the facility, the Islanders have a 65-26 record playing at the ABC, including four seasons with at least nine wins there.
Willis Wilson will be the third coach in Islanders history to make his debut on the sidelines. The previous two coaches went 1-1 in their starts for the Island University. In Ronnie Arrow's first game – the first game in program history – the Islanders knocked off Eastern Washington, 71-67, in War Memorial Coliseum. Perry Clark's first game as the Islanders' bench boss was less successful, as his team fell to Texas Southern on Nov. 9, 2007.
As it was a year ago, the Islanders have a very challenging schedule early on in 2011-12. After opening the regular season on the road against Big 12 foe Oklahoma State, the team returns home to face off with one of the top teams in the Sun Belt – Denver. Next up is a Turkey Tuesday visit from Utah State, which lost just four games a year ago.
After Thanksgiving, the Islanders hit the road again to match up with Top 25 foe Texas A&M before returning to the Coastal Bend against their third Big 12 foe in under a month, Texas Tech. The Islanders also have pre-Christmas road games at Houston, Missouri State and West Virginia and a contest against Arrow's South Alabama squad in the American Bank Center.
Chris Hawkins-Mast and Terence Jones combined to average 13.9 points per game last year, but when they were on the court together, the offense ran well. In the 341:09 they played at the same time, the Islanders averaged 67.3 points per 40 minutes, five points more than the team averaged on the season overall (62.7).


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I've always heard that you should buy new running shoes after 300 miles? How can you look at the shoes to determine if they should be replaced sooner or later?
Well here is how i determine it. Recently i replaced my shoes all because of foot pain. When i had that pain that i have NEVER had before i knew it was the shoes.
To avoid that issue with yourself, i look at the soles. Check to see the wear and tear on them. Do you notice the heels or the toes with coloring rubbed off? How are the insoles? Are they still "squishy" or do they feel really broke in?
If any of those things are apparent it's time for new shoes.
When i switched my shoes i noticed a dramatic difference in my shoes. I only had 150 miles on mine, yet it was very consistent wear so the insides broke down faster than the soles.
Hope this helps.
Often you cannot tell by looking at the shoes. The outsoles and uppers may appear just fine, but the midsole will lose much of its support and cushioning between about 300 and 500 miles (exact amount depending on the shoe, your running style, running conditions, etc.) This midsole damage is not always clearly visible, but you will likely notice the difference when running in new shoes vs. older ones of the same model. Keeping track of how many miles you have on the shoes is probably your most reliable option.
2015 highlights...
@ 5K: New Balance Palm Springs 5K, Palm Springs, CA, 24:32
Angels Baseball Foundation 5K, Anaheim, CA, 24:24
Pride of the Valley, Baldwin Park, CA, 24:28
@ 10K: LA Chinatown Firecracker 10K, Los Angeles, CA, 52:15
Great Race of Agoura - Old Agoura 10K, Agoura Hills, CA, 51:40
Fiesta Days Run, La Canada, CA, 49:57
What kind of shoe did you have? 150 miles sounds like either a poor structured shoe, or maybe just a bad fit for you personally.
I have always stuck with the rule of 500 miles or 6 months, whichever comes first.
This is based upon my training plan of 20 miles a week
20 miles/week = 80 miles a month
480 miles in 6 months
I do have 2 pair of running shoes, 1 for training and 1 for races. When my training pair wears out, I replace them with my race pair.
I then break in my new race pair for about a week doing my training runs.
This has worked for me, so far. You have to figure out what works best for you and the type of shoe and running style you have.
I hope this helps
Richmond Marathon '09
RNR Arizona Marathon '10
RNR Mardi Gras Marathon '10
Shamrock Marathon '10, '12
Frederick Marathon '10
Madison Marathon '10
1/2 Sauer 1/2 Kraut Marathon '10
Baltimore Marathon '10
Outer Banks Marathon '10
Seashore 50K
Houston '12
Flying Pig '12
Next Race - MCM Baby!!!!!!
Thanks for the advice! It was very helpful... I looked at my training log since early 2008 and noticed I've ran over 600 miles in my current shoes. They still look good but I'm starting to get pains...sore knees and other places. It's time for a new pair.
I usually go more by time. If I've worn the same pair of running shoes for 6 months, it's time for a new pair. I also use knee soreness to gauge it. If my knees are sore after two consecutive runs, it's time to get a new pair.
You can also look at the soles to see how worn down they are but some shoes will wear faster than others so mileage might not be the best measure of a shoe's lifespan.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.


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Designed for the original A5 Flatline Barrel System with a round, outer shroud, this camouflage neoprene cover is an effective way to decrease your markers visual profile. Consider combining this with an A5 hopper sound cover , also from APP, to further your markers visual concealment and sound reduction.
Barrel Cover [Original A5 Flatline]


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District Civil Filed
08-C-190, filed 5/5/08; Central Kentucky Surgical Institute of Old Lebanon Road in Campbellsville v. Mechelle R. and Tim Coppage of Newcomb Lane in Campbellsville. Plaintiff alleges defendants owe for services rendered, $160.43, interest and court costs. The defendants were served 9/3/08.
08-C-272, filed 7/7/08; MRC Receivables Corp. of San Diego, Calif. v. Debra Baker of Lebanon Avenue in Campbellsville. Plaintiff alleges defendant owes on account, $1,193.16, interest, attorney's fees and court costs. The defendant was served 9/8/08.
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Hi all I' ve been using PMS since it first came out to stream to my PS3 without any real issues.
All of a sudden some of my files give the dreaded "Content cannot be played." Error 800288E1 message.
When I choose "Definitely disable subtitles" in options the problem disappears.
I've searched the forum, google, went through the FAQ but no success.
Updated java to 7update10.
Installed the latest CCCP codecs.
Did several uninstallations/reinstallations. (Tried to unistall any part of PMS I could think of)
Anyone else facing the same issue?
I use MEncoder and always play files along with srt subtitles.
Set up:
Intel core2duo E8400 @3.00GHz , 8GB RAM, ATI Radeon 4800, Windows 7 Ultimate.
PMS version 1.72.0
Streaming to PS3 with wired connection via linksys wrt54gs rooter.
Using MEncoder.
My files are .mkv, .mp4 and a few .avi.


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Nuevolution gets €11m to expand
20.06.2012 - The Danish small molecule lead discovery SME has raised enough money for international expansion, with planned operations in Sweden.
Copenhagen – In the past Nuevolution A/S from Copenhagen planned to expand operations in Sweden also. Now the Danish drug discovery company has the money to do so. On June 19, the enterprise announced that it had raised €11m in a new financing round. Jonas Brambeck, investment manager of the VC enterprise Industriefonden, said that "Nuevolution has shown the commercial use of their proprietary and innovative technology. The planned expansion in Sweden adds attractiveness to the investment." Besides that, Industrifonden has again involved investors Sunstone Capital, SEB Venture Capital and SEB Utvecklingsstiftelse in this round.
Nuevolution is situated in the Danish-Swedish biotech cluster Medicon Valley. Founded in 2001, the company quickly became a major developer of small molecule drugs. It owns a library collection of more than 1 billion small molecules and synthetic biologics. Using this biobank and its very own Chemetics® drug discovery platform, Nuevolution successfully screened for substances for companies like Merck & Co., GlaxoSmithKline, Novartis Pharma and Boehringer Ingelheim. The Chemetics® technology is especially useful when it comes down to the discovery of difficult-to-address protein-protein interactions. Based on a DNA labelling of their small molecule compounds, the method allows fast and cheap screening.http://www.european-biotechnology-news.com/news/news/2012-02/nuevolution-gets-eur11m-to-expand.html


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Future anglers will learn the basic fundamentals of casting, knot tying, functions of the fly rod, line and reel and how they differ from spinning equipment. Class will also focus on conservation of all fisheries and good fishing ethics. Fee includes classroom instruction with materials included. Transportation not included.
Registration can be done online at www.yubacity.net or in person at the Recreation Department, 1201 Civic Center Blvd. Yuba City. Please call 822-4650 for more information.
Location, ST | website.com


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The Schuyler County Office for the Aging will present a senior savings event from 2 to 3 p.m. July 30 in the conference room at the Watkins Glen Library, 610 S. Decatur St., Watkins Glen.
Participants will earn how to save money by reducing home energy consumption and will receive three free compact fluorescent light bulbs. They will also learn about ways to save money on Medicare and prescription costs.
For more information, or to register, call 607-535-7108.
Location, ST | website.com


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Learn more
- Power 720 Express data sheet (910KB)
- Power 720 virtual tour (rack-mount) (IBM suggests using Java version 6 Update 12 or higher)
- Power 720 virtual tour (tower) (IBM suggests using Java version 6 Update 12 or higher)
- Technical overview and introduction
- Hardware documentation
- Support
- Capacity Backup (US)
- Special offers and additional information
- Reliable, secure distributed application server or consolidation server that is designed to handle today's compute-intensive combination of business transactions along with social and mobile activity for UNIX®, IBM® i and Linux® operating environments
- IBM i delivers a highly scalable and virus-resistant architecture with a stable database and middleware foundation for efficiently deploying business processing applications.
Everyone knows what 'performance' meant for IT in the past. Built on the foundation of POWER7 processor technology, our Power Systems Express servers continue to excel and extend industry excellence in the traditional benchmarks of performance.
But today we are in the midst of an important technology shift driving growth and innovation – built on the confluence of big data, cloud, mobile devices and social business. As processes become more interrelated and complex, IT is being called upon to solve challenging new problems – and implement new IT projects, delivering them with both higher service levels and in a more cost effective manner. This era presents a defining moment for IT organisations to reshape the value they deliver through the customer experience.
The emerging measures of IT performance today are around agility and the ability to help the business capitalise on new opportunities. IT is measured on providing an infrastructure that can handle rapid growth and manage business risk while meeting higher required service levels. And of course it is expected that new services will be delivered with tighter budget constraints – with IT expected to do more with less and find the lowest cost solutions possible.
Like many companies, you may be facing the challenge of an overly complex IT environment. As your business grows, your computing needs increase. Implementing and managing new applications can mean adding more servers, which increases spending and staffing requirements. Now more than ever, you need a system that can help you become more responsive to your customers, improve productivity, operate without interruption and secure your data and systems – all without making large upfront investments in time, skills or money. You need a business system that is there when you need it and grows with your business. A system that can be tomorrow-ready today, with the infrastructure that will allow you to master big data, social, mobile, analytics and the flow of critical information.
As a distributed application server, the IBM Power 720 Express is designed with capabilities to deliver leading-edge application availability and enable more work to be processed with less operational disruption for branch office and in-store applications. As a consolidation server, PowerVM Editions provide the flexibility to use leading-edge AIX, IBM i, Linux and x86 Linux applications and offer comprehensive virtualisation technologies designed to aggregate and manage resources while helping to simplify and optimise your IT infrastructure and deliver one of the most cost-efficient solutions for UNIX, IBM i and Linux deployments.
The Power 720 Express with IBM i provides a technology foundation with proven reliability and security for the small or mid-sized company seeking a complete, integrated business system. The Power 720 allows you to avoid increased spending and staffing requirements while becoming more responsive to your customers, improving productivity and keeping data secure. IBM i integrates features to simplify your IT environment and delivers a complete, cost-effective business system that can grow with a business. And the Power 720 delivers the performance and capacity to run new and existing core business applications on a single server, to greatly integrate and simplify your IT environment.
Learn why so many clients are moving to IBM Power Systems. Reliable and secure, the Power 720 Express is a one-socket server that supports up to eight POWER7+ cores in a flexible 4U rack-optimised or tower form factor. The performance, availability and flexibility of the Power 720 can enable you to focus on running your business, utilising a proven solution from thousands of independent software vendors (ISVs) that support the AIX, IBM i and Linux operating systems (OS).
Special offers and additional information
$1 million in hardware savings, 340% ROI
See what IDC finds when examining SAP application consolidation strategies
Workload-Optimized Systems
Clabby Analytics explains the business value of workload optimization
|Impressive POWER7+ performance
|RAS Features
|Light Path Diagnostics
|PowerVM Virtualisation
|Intelligent Threads
|Flexibility and choice of AIX, IBM i and Linux OS
|IBM Systems Director Active Energy Manager with EnergyScale Technology
|Configuration options
|Model 8202-E4D
|POWER7+ processor modules – one per processor card
|Four-core 3.6 GHz or
six-core 3.6 GHz or
eight-core 3.6 GHz
|Level 2 (L2) cache
|256 kilobytes (KB) per core
|Level 3 (L3) cache
|10 megabytes (MB) per core
|8 gigabyte (GB) to 512 GB1 of registered dual inline memory module (RDIMM) double data rate-3 (DDR-3)
|Solid-state Drives (SSD)
|Up to eight small form factor (SFF) drives
|Disk drives
|Up to eight SFF serial attached SCSI (SAS) drives
|Disk capacity
|Up to 7.2 terabytes (TB)
|Media bays
|Slimline for DVD-random access memory (RAM)
Half height for tape drive or removable disk
|PCI Adapter slots
|Five PCIe 8x Generation 2 plus optional four PCIe Generation 2 low profile
|Standard Ethernet
|Four Ethernet 10/100/1000 megabits per second (Mbps) ports
|Integrated SAS controller
|One controller for SAS DASD/SSD with redundant array of independent disks (RAID) 10 and DVD-RAM
Optional protected 175 MB cache with RAID 5, 6
|High performance PCI adapters (optional)
|Four-port 8 gigabit (Gb) Fibre Channel (FC)
two-port 16 Gb FC
two-port 10 gigabit Ethernet (GbE) RoCE
10 GbE
10 Gb FC over Ethernet (FCoE)
Dual Port Quad Data Rate (QDR) IB
6 Gb per second (Gbps) SAS RAID Controller
|I/O expansion
(available with six-core or eight-core processors)
|Up to 2 PCIe 12X I/O drawers – 20 PCIe slots
Up to 4 PCI Extended (PCIx) double data rate (DDR) 12X I/O drawers – 24 PCIx slots
Up to 380 SFF disk slots
|Other integrated ports
|Three universal serial bus (USB), two hardware management consoles (HMC), two system ports, two System Power Control Network (SPCN)
|GX slots (12X)
|One GX++2
|Other PCI adapters supported include
|SAS, small computer system interface (SCSI), wide area network (WAN)/Async, USB, Crypto, Internet SCSI (iSCSI)
|VM technologies
|POWER Hypervisor
|Virtual Machines (VMs), logical partitions (LPAR), Dynamic LPAR (DLPAR), Virtual local area network (VLAN) (memory-to-memory interpartition communication)
|PowerVM Express Edition (optional)
|Up to three partitions on the server; virtualised disk and optical devices (VIOS); Integrated Virtualisation Manager (IVM); Shared Dedicated Capacity
|PowerVM Standard Edition (optional)
|PowerVM Express Edition plus Micro-Partitioning with up to 20 micropartitions per processor; Multiple Shared Processor Pools
|PowerVM Enterprise Edition (optional)
|PowerVM Standard Edition plus Live Partition Mobility (LPM) and Active Memory Sharing (AMS)
|High availability (HA)
|IBM PowerHA family
|Security and Compliance
|RAS features
|Error checking and correcting (ECC) memory with Chipkill
Processor Instruction Retry
Alternate Processor Recovery
Service processor with fault monitoring
Hot-plug disk bays
Hot-plug and redundant power supplies and cooling fans
Dynamic component Deallocation
IBM i
Linux for POWER
|Power requirements
|100 V to 240 V ac, single phase
|System dimensions
|Tower: 21.3 in. H × 7.2 - 12.9 in. W × 27.0 in. D (541 mm × 183 - 328.5 mm × 688 mm); weight: 106 lbs (48.2 kg)4
Rack Drawer: 6.9 in. H × 17.3 in. W × 24.0 in. D (173 mm × 440 mm × 610 mm); weight: 82 lbs (37.3 kg)4
|Three year Limited Warranty, on-site for selected components; customer-replaceable unit (CRU) for all other units (varies by country), Next Business Day 09:00 to 17:00 (excluding holidays), warranty service upgrades and maintenance are available
1 8 – 64 GB memory for Power 720 Model 8202-E4D with four-core processor.
2 GX slot shares space with PCIe 8x low profile slots. Available configuration options are dependent on the number of processor cores and other factors. Not available with four-core processors. Contact IBM or your IBM BP for specific configuration restrictions.
3 See facts and features document for detailed OS level support.
4 Weight will vary when disks, adapters and peripherals are added.
POWER7® means high performance, high capacity, and near linear scaling. The benchmark and performance data below demonstrate how IBM solutions can be optimized for a wide variety of workloads, each one providing you with performance you can count on.
For details on these and all other benchmarks published by IBM Power Systems, see the Power Systems Performance Report (US).
For details on SPEC results, see http://www.spec.org/ (link resides outside of ibm.com)
For details on TPC results, see http://www.tpc.org/ (link resides outside of ibm.com)
For details on SAP benchmarks, see http://www.sap.com/benchmark (link resides outside of ibm.com)<<br/> The benchmarks and values shown herein were derived using particular, well configured, development-level computer systems. Actual system performance may vary and is dependent upon many factors including system hardware configuration and software design and configuration. Additional information about these benchmarks and associated trademarks (US).
* rPerf (Relative Performance) (US)
** CPW (Commercial Processing Workload) (US)
I'm here to help
- Martin Lagerberg
- IBM Digital Sales, Digital Development Representative BeNeLux
- E-mail me
- Visit my page
- Reach me: +32 27006439+32 27006439
Technical Support
Contact IBM for Enterprise technical support for IBM products and services


text:
Holmes' hat trick lifts West over East
Published: Wednesday, May 1, 2013 at 10:09 p.m.
Last Modified: Wednesday, May 1, 2013 at 10:09 p.m.
Samantha Holmes had her third hat trick in five soccer matches on Wednesday to lead West Henderson over archrival East Henderson, 5-1 at Johnson Field. Senior midfielder Molly Coccia added two scores as the Lady Falcons celebrated Senior Night one week before the 3-A playoffs begin.
"I think we ought to have Senior Night every night," said Lady Falcons coach Craig Long. "It's always a big game with East. The girls really focused tonight. It was one of our better games this year."
The teams had forged a 1-1 tie in the previous match at East.
"I'm really proud," said Coccia. "It's always been hard the last couple of years (playing East), but this year, after the tie, we came out even harder."
Holmes got an unassisted goal at 20:38 of the first half to open a 1-0 lead for the Lady Falcons. The sophomore added a second goal at 28:28 after a long pass from junior forward Natalie Ciramitaro as West held a 2-0 lead at intermission.
Coccia scored twice less than a minute apart in the first five minutes of the second half, using her left foot after a deflection in the box for a 3-0 West lead. Coccia quickly added another boot with the left shoe at 43:16 following a throw-in from senior midfielder Nicole Miller.
Holmes' third goal of the match came at the 27:34 mark after an assist from senior Kathleen Palisoc.
Lady Eagles junior Racio Robles ruined the shutout for four-year goalkeeper Maddi Havener, scoring on a dribble drive for the Lady Eagles at 64:36.
"We played good team soccer tonight," Long said. "It's been awhile since we had a complete game like that.
"The main thing is, will (it) carry over to the playoffs."
The season ended for East (4-10-1, 4-7-1 WNC Athletic Conference). West (11-6-1, 8-4-1) plays one more match at home tonight against Pisgah. The postseason starts next Wednesday at an undetermined site.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


text:
There were 62 bookings at the San Joaquin County Jail in the 24 hours ending at 8 a.m. Friday. At that time, there were 1,444 people held at the jail, which has an official capacity of 1,411. When the jail is full, some inmates may be released early.
Assault with a deadly weapon: Timothy Burris, 43, was arrested on suspicion of assault with a deadly weapon following an altercation with a neighbor about 10:15 p.m. Thursday in the 2600 block of West Fremont Street. Burris tried to stab his victim with a screwdriver after the two men got into an argument over loud music.
Weapons arrest: Community Response Team officers and members of the multiagency San Joaquin County gang task force arrested an armed man who tried to flee. Donald Easter, 23, ran from officers about 10:25 p.m. Thursday in the 300 block of West Oak Street. When officers tried to subdue Easter, a loaded and concealed gun fell out of his waistband. Easter was arrested on suspicion of carrying a concealed firearm, carrying a loaded firearm with the intent to commit a felony and other crimes.
Assault with a deadly weapon: A woman told police someone cut her with a knife during a dispute over fireworks about 9:45 p.m. Thursday in the 100 block of East Iris Avenue. The victim declined medical treatment. Officers were unable to locate the assailant.
Weapons arrest: A man who had just gotten off a bus was arrested at the San Joaquin Regional Transit Center after someone told police he had a gun. Officers located a 9 mm handgun with an extended clip in the man's waistband. John Kelly, 23, was arrested on suspicion of carrying a concealed firearm, carrying a loaded firearm, possession of a large-capacity magazine and other crimes.
Robbery: Pasqual Cardenas, 38, was arrested on suspicion of robbery after stealing merchandise from a business in the 7500 block of Pacific Avenue about 7:10 p.m. Thursday. Cardenas brandished a screwdriver and escaped after being confronted by a security guard, but authorities found him a short time later hiding in the backyard of a nearby home.
The California Highway Patrol responded to five noninjury accidents in the 24 hours ending at 8 a.m. Friday. CHP officers also recovered three stolen vehicles.
The Stockton Fire Department responded to 163 calls for service in the 24 hours ending at 8 a.m. Friday, including three vehicle accidents, 85 medical calls and six structure fires.
Location, ST | website.com


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Honoring bright young scientific minds is becoming a symbol of a new year in the West Valley. Intel recently announced this year's pool of semifinalists in its annual Intel Science Talent Search. The science contest is one of the most prestigious in the nation for pre-college students.
In what is becoming an annual occurence, Lynbrook High School in the Fremont Union High School District fielded four semifinalists. Under the guidance of science teacher Amanda Alonzo, the school has had immense success in past years, typically with multiple semifinalists and finalists.
Each year at about this time, Intel recognizes 300 students and their respective schools as semifinalists. From this pool, 40 student finalists are chosen and then invited to Washington, D.C., in March to show off their projects to judges and the public. Students meet with notable scientists and compete for the top award of $100,000.
The 2013 semifinalists were selected from among 1,712 entrants representing 467 high schools in 42 states, the District of Columbia, Guam, and two U.S. overseas schools, according to contest officials.
Each of the 300 semifinalists in the science competition will receive a $1,000 award, and every school will receive an award of $1,000 for each semifinalist named. Each semifinalist also receives a certificate of accomplishment.
Finalists will be announced later this month. Those chosen will compete March 7—13 in the nation's capital and share $630,000 in awards.
Lynbrook's four semifinalists include Johnny Ho, Eesha Khare, Jack Takahashi and Eric Xu.
Johnny, 17, of San Jose, received the honor for the study of gene network analysis of mental disorders using bootstrapped bayesian multinets on gene expression data.
Eesha, 17, a Saratoga resident, did a design and synthesis of hydrogenated TiO2-polyaniline core-shell nanorods for flexible high-performance supercapacitors.
Jack, 17, also of Saratoga, studied associations with increased pulmonary artery smooth muscle cell proliferation in idiopathic pulmonary arterial hypertension.
Eric, 17, of San Jose, worked on the effects of hydrostatic and uniaxial pressure on the crystallographic structure and optical properties of scintillator Csl(TI) for nuclear radiation detection.
Other local students attending The Harker School were also named semifinalists.
Paulomi Bhattacharya, 18, of Cupertino, studied a novel AAA-ATPase p97/VCP inhibitor lead for multiple myeloma by fragment-based drug design.
Deniz Celik, 17, of Sunnyvale, did a project on computations of the cell hone-induced SAR distribution in a 3D multilayered model of the human head and brain using finite element analysis.
Ashvin Anand Swaminathan, 17, of Cupertino, did a project focusing on an analogue of real analysis for surreal numbers.
Additionally, Debnil Sur, 17, of Sunnyvale, represented Bellarmine College Preparatory in the semifinal round for a project on the properties of dwarf ellipticals in low-density environments.
For more information about the competition, visit societyfor-science.org/sts.


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My 13 year old daughter needs a pitching coach to work with her once a week. Any recommendations or referrals are much appreciated.
Planet Fastpitch in uxbridge
You did say a pitching coach, Planet Fastpitch gets lots of eye rolls outside in the softball world. (Self Promoting and quite pricey) In the beginning, search your local colleges, extra innings, sports complexes, etc..
In the end if you choose Planet fast Pitch, good for PFP $$ and Gulf Oil (Uxbridge Ma.). They won't hurt your progress. Remember, work, work, work, and good coaching at reasonably priced lessons produce identical results. Core fitness, education and motivation.
Don't fall for the "my facility has produced d1 this and d1 that". A great education and a happy kid is the ticket.
If you are close to Southern Maine we could help. Here is our web site for Maine Hits. www.mainehits.com
We have several instructors for private lessons and clinics. You can check out the web site for instructor information.
We have a two special instructors coming to visit in January. Katie Burkhart and Bill Hillhouse. There are links below if interested.
Maine Hits
Hello! You should try Fastpitch Performance in West Warwick! They give your daughter individualized instruction at an affordable rate. They get good results and provide your daughter with the knowledge and confidence to become a good pitcher!!!!
Where do you and your daughter live? Lots of great places to train out there but geography should be taken into consideration. You don't want to spend more time in the car than receiving instruction.
If your daughter lives in Metrowest check out: http://www.eteamz.com/mwbuzz/
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.


text:
A Wayne County man has been hospitalized with West Nile virus, the second confirmed human case in Michigan this year, state health officials said Tuesday.
The 65-year-old man is in an Oakland County hospital, state Department of Community Health director Janet Olszewski said. The man first was hospitalized two weeks ago.
West Nile has been rare in humans this summer in Michigan. The only other confirmed case was in June, when a 43-year-old Kalamazoo County man was treated and released from a local hospital.
wilx.com Extended Web Coverage
West Nile Virus Facts
How is the West Nile Virus Spread?
Symptoms of the Virus
Protecting Yourself
Source: www.vdh.state.va.us contributed to this report


text:
TV panels shipments up in July, says WitsView
Displays | 5min ago
OLED unlikely to replace LCD, says Innolux chairman
Displays | 31min ago
Richwave to see revenues up over 10% in 3Q16, says paper
Bits + chips - Newswatch | 1h 2min ago
Former Simpal executives probed over alleged trade secrets theft
Bits + chips | 1h 53min ago
Pegatron denies China Labor Watch charges of violating Apple-set maximum working hours
IT + CE | 3h 56min ago
Formosa Sun Energy wins EPC contract for setting up 4MWp rooftop PV systems in southern Taiwan
Green energy | 4h ago
Jinko Solar is top China PV module maker in 1H16
Green energy | 6h 59min ago
ASE chairman spends NT$1.3 billion to buy company shares
Bits + chips | 7h 1min ago
Zhen Ding expects sales rebound in August
Bits + chips | 7h 3min ago
- Google to use renewable energy in Taiwan datacenter
- Quartz, SAW filter maker Tai-Saw to see revenues grow by double-digit rate in 2016
- CPT order visibility extends through end of 2016
- Microwave device maker UMT looks to brisk sales in 3Q16
- E Ink sees strong shipments for smart e-paper labels
- Glass substrates in tight supply in 3Q16, says Corning Taiwan president
- Industry supply chain eyeing huge mobile-SoC market potential
- Asustek to struggle to reach 2016 smartphone shipment target
- Dialog enters GaN market with integrated devices targeting fast charging power adapters
- Digitimes Research: Panasonic expected to remain largest automotive Li battery maker, steps into LED automotive lighting
- Heraeus showcases flexible, foldable touch panel technology at Touch Taiwan 2016
- China firms set to expand presence in global NAND flash market, says DRAMeXchange
- MSI may ship 5 million graphics cards in 2016
- Innolux, AUO chairmen urge government to financially support panel makers
- Digitimes Research: Global tablet shipments to up over 16% on quarter in 3Q16
- Trina Solar to begin production of 5BB solar cells, say reports
- Taiwan market: Philips launches Hue 2.0 smart LED lighting
- LandMark Optoelectronics expects sequential fall in 3Q16 revenues
- Taiwan market: Sharp launches Aquos Z2 smartphone
- SPIL chairman calls for more open government policy
- Longsys promotes SDP model to boost SSD sales
- Consumer IC vendor Sonix to ship over 600 million MCUs in 2016, says report
- Panel shortages to remain until the end of 2016, say Innolux and AUO chairmen
- Taiwan PCB production value to rise 8.8% in 3Q16, says IEK
- Taiwan supply chain makers to benefit from release of PS4 Neo, PS4 Slim, says paper
29-Aug-2016 markets closed
|TSE electronic
|OTC electronic
- IBM, AMD and others plan assault on Intel's chip dominanc (Aug 23) - Wall Street Journal
- Strong demand for Samsung's Galaxy Note 7 tests supply chain (Aug 23) - Reuters
- The NSA hack proves Apple was right to fight the FBI (Aug 21) - Business Insider
- Why Microsoft's new deal with Lenovo matters (Aug 23) - Fortune
- Apple, Samsung capture all of industry's smartphone profits (Aug 22) - ZDNet
- Rumor: Apple's 'iPhone 7' to offer improved fast-charge support (Aug 15) - Apple Insider
- SoftBank's Son reassures over ARM buyout (Jul 28) - The Financial Times
- growing number of iPhone 6 and 6 Plus devices affected by insidious 'touch disease' (Aug 23) - Mac Rumors
- Digitimes Research: Global tablet shipments to up over 16% on quarter in 3Q16
- Digitimes Research: Japan IT vendors stepping into IoT business
- Digitimes Research: Japan to focus on developing self-driving, medicare and smart-factory industries
- Digitimes Research: Top-5 notebook vendors and top-3 ODMs see decline in July shipments
- Releases
- White papers
- Bulletin
- Innodisk launches power over Ethernet expansion cards suitable for industrial systems
- NEXCOM's full depiction of Cloud-Infused Industry 4.0 at 2016 Taipei Int'l Industrial Automation Exhibition
- International workplace partners with IFSEC Southeast Asia 2016 to deliver dedicated health and safety conference
- Industrial display leader Litemax to showcase world's first resized 4K2K LCDs at InnoTrans
- Innodisk launches next generation industrial-grade SSDs offers endurance, reliability and high performance
- Unisys IT Implementation of Unisys Stealth Solution for Data Center Segmentation
- Getting the Most Out Of Your Next Generation Digital Security Surveillance System
- Embracing the New Generation Intel Atom Family with DDR3 Memory Support
- Got The Message? Ensuring efficient and reliable delivery of content across a mission critical digital signage network
- Emb' Store On-Demand Software Service for Embedded Computing
- Perforce Software Wins Develop Industry Excellence Award for the Second Year in a Row
- Perforce Teams with Leading Git Client Developer fournova
- Perforce Introduces Helix GitSwarm: Flexible Git Ecosystem Mirrored to a Powerful Mainline Repository
- Perforce Helix Distributed Version Control System Brings Greater Flexibility While Maintaining Enterprise-class Security, Auditability and Control
- Perforce Powers Development of Legacy Quest for iOS and Android
- Digitimes Research: 4 million 9.7-inch iPad Pros to ship in 1H16
- Digitimes Research: Global all-in-one PC shipments to drop 3.9% on year in 2015
- Digitimes Research: iPad Pro shipments to be less than 3 million units in 4Q15
- Digitimes Research: Intel processor shipments rely on Windows tablets for growth
- Digitimes Research: Tablets with phone functionality from white-box players to suffer over 15% decline in 2Q15
Taiwan notebook Original Design Manufacturers (ODMs) account for more than 90% of global notebook production and Digitimes is there to provide daily...
The early success Google's Android platform has achieved in the handset market has caused system makers, software developers and semiconductor players...
Virtual reality has become the latest topic of the PC industry with players such as Samsung, HTC, Google and Sony, all aggressively pushing into.
HTC is banking on its VR device to revive its business
The gaming notebook competition: Q&A with Jone Chang from Gigabyte notebook department
Gaming notebooks have become the main focus of Gigabyte Technology's notebook department and despite...
Powering the cloud: Intel embraces new identity
The next wave of computing is now beginning to define the IT industry, where the boundaries of computing...
A new cycle begins for desktop motherboards: Q&A with Gigabyte technical marketing manager, Leon Chen
The launch of virtual reality headsets for the consumer market and the increasing demand for ultra...
IoT, Big Data and biological sciences: Q&A with Dassault Systemes president Bernard Charles
Dassault Systemes, a European multinational software company that develops 3D design, 3D engineering,...
- Smartphone and tablet industry: The view from Taiwan - May 2012
Taiwan-based companies have a long and successful history of involvement in the supply chain for mobile devices, which for the purposes of this article consist...
- Taiwan motherboard industry overview - May 2012
The year 2011 saw the motherboard industry reverse its trend of declining shipments year-on-year, to post a slight 0.2% growth. This upturn in fortunes was expected...
- Notebook market overview - Jun 2011
The notebook industry in 2010 experienced several major events that significantly changed the industry's ecosystem for the year and the industry is also believed...
- Taiwan motherboard industry overview - Jun 2011
The motherboard industry began 2010 with optimism and expected to see a reversal of the previous two years' declines in revenues and shipments as the impact of...
- Wireless broadband developments in Southeast Asia markets
As of 2013, the 10 ASEAN nations had a total of over 700 million mobile subscriptions, with the CAGR from 2003-2013 reaching 24%. This Digitimes Research Special Report analyzes the various mobile broadband markets in ASEAN and looks at the respective trends in 4G LTE development for those markets.
- 2015 global tablet demand forecast
This Digitimes Research Special Report provides a 2015 forecast for the global tablet market and analyzes the strategies of key market players such as Google, Apple, Intel, and Microsoft.
- 2015 China smartphone panel trend forecast
This Digitimes Research Special Report analyzes the strategies of key China-based major panel makers BOE, Tianma and IVO for attacking the different market segments through technology and pricing, and their relationship to local vendors Huawei, Lenovo, ZTE, Xiaomi and Coolpad.


text:
New Look's beautifully selected collection of women's cardigans, jumpers and knitted dresses range from cosy to cute, from practical to ultra-fashionable, from serviceable to cute. Whatever your wardrobe requirement, for whatever occasion, New Look's ladies' knitwear is characterised by quality, great value and fashion-fabulosity!
Whatever style you're after, New Look has it covered. Our selection includes cute Christmas jumpers, statement sweaters and snugglicious boyfriend cardis, something for everyone. Style your sweater with high impact high leg boots to finish off the look with glamour and sophistication.
While shopping for ladies knitwear, customers have also been browsing through our great ranges of skinny trousers, and checking out our chill-beating coats.


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KEEN's activities for the 2014-15 year have now come to an end, but what a year we've had! We've been up to all sorts of amazing activities since October, ranging from crazy golf to creepy crawlies; parachute games to pirates; and quizzes to quidditch!
At the time of the KEEN Olympics finale on the 20th June, our Annual Review was hot off the press! Missed out on your chance to pick up a copy? Not to worry, you can now view it online by clicking below. Click on "Click to read" to open it in reading view.
A huge thank you to everyone who was involved in putting this review together, and thank you to everyone who has supported KEEN to make this past year possible. Enjoy!
In April 2015, KEEN athlete Tom and his mother Mandy were interviewed for Kat Orman's show on BBC Radio Oxford. You can see Tom in the recording studio's driving seat in the picture above!
Tom talked all about why he loves coming to KEEN, and Mandy gave an insight into the impact that KEEN has had on the lives of Tom and his family. Callum, the KEEN Coordinator, also discussed KEEN's aims and how a dedicated group of student volunteers go about achieving them. You can listen to the interview by clicking below:
copyright BBC Radio Oxford – used with permission.
We're delighted to have three new videos to share with you, giving an insight into what KEEN means to our volunteers, parents and of course our athletes!
At our Christmas Party last November, upcoming film-making talent Omar Badr got some great footage of the session, as well as interviews with a volunteer, some athletes and a few parents too! The results are great, so a huge thank you to Omar for his hard work!
You can see the new videos below, and even more videos on KEEN's Youtube channel.
Our regular sessions have now stopped for our (very long!) Easter break. Thanks to everyone who's been a part of a superb Spring 2015 term! We've uploaded lots of photos that were taken at this term's sessions, so be sure to visit www.keenoxford.org/discover/photos or have a look on our Facebook page.
Next term's activities will begin in the week commencing 27th April. if you're a parent of a registered KEEN athlete, I'll be in touch a few weeks before this with more details. The KEEN office will still be open, so please feel free to get in touch if you have any queries.
In the meantime, I wish you all a very happy Easter!
Best wishes,
The KEEN office has now reopened after the Christmas break. Sessions will begin in the week commencing Monday 19th January:
- Mon 19th Jan: GrEAT at the Mitre, High Street, 7:40 – 9:30pm.
- Fri 23rd Jan: Ice Skating at Oxford Ice Rink, 5:50 – 7:30pm.
- Sat 24th Jan: AllSorts at St. Gregory the Great School, 2 – 3:20pm for our younger atheltes, and 3:40 – 5pm for our older athletes.
If you're a parent or carer of a KEEN athlete, I will soon be in touch with more details about this term's sessions. In the meantime, if you have any queries remember you can get a hold of me by emailing firstname.lastname@example.com or by telephone on 01865 264173.
Happy new year!
Social Media
You can also keep in touch with all the latest goings-on at KEEN by liking us on Facebook or following us on Twitter!


text:
Powering Global E3'sOnline Application
To participate in Global E3, you need to be a student attending a member university. See "Participating Institutions" on the online application website for more information about whether your school is a member.
Students who apply to Global E3 should be aware of the below process.
While this process seems long, it can take as little as two-three weeks.
Participation in Global E3 is a benefit provided to many students in the United States, and around the world. Global E3 has member universities in Asia, Australia/Pacific, Europe, Latin America, and the Middle East.
You are eligible if you:
Below, you will find detailed instructions on applying to the Global E³ program through the online application system.
Make sure to talk to your home institution's study abroad advisor to discuss the best options for studying abroad.
You can also use the online application website to learn about possible hosts outside your country. To find out about participating universities, use the section "Participating Universities" to explore your options. Please keep in mind your field and the fields of engineering that these schools support.
Note: While you may prefer to be placed at an individual university abroad, the administrative agency, IIE, cannot guarantee that you will be placed where you desire.
There are different types of "Programs" that you can apply for, based on the country where your home university is located, and which country you are applying to go to.
After you select your program according to the above guidelines, click on "Apply Now".
The system will ask you to confirm that you owuld like to create an application to the Global E³ Program. Click "OK".
The system will then ask if you received login information via email. If you have never used the Global E³ online application system before, click "No" and submit.
Create your account by entering basic information about yourself.
Note : Your email address will become your login username.
After creating your account, you will receive an email with your username. When logging-in for the first time, you will be asked to change your password.
Click on "View Programs" to create an application. Select the program that you intend to apply for according to the requirements explained previously. Click "Apply Now".
You will then select the "Term" to apply for. For the Fall and Academic Year application cycle, there is only one term available: Fall / Academic Year 20XX. You will later be asked in the application to indicate the number of semesters of study.
Complete the section labeled "Applicant Parameters", and submit.
After completing "applicant parameters", you will arrive at the "Program Application Page". There are 4 sections on the right-hand side.
After your application is complete, and everything has been submitted, you will need to inform your advisor, who will review and approve your application, and then forward it IIE. It is your responsibility to inform your advisor that you have completed your application, and it is ready for his/her review. At this point, you will no longer have access to your application profile. If you believe you need to make any changes, please inform your advisor.
The application will be reviewed by IIE and offered to an appropriate host institution.
Due to the volume of applications and the number of slots available at every school, not all students can always be placed, and most cannot be placed at a preferred university. However, all students will be placed at institutions that IIE has determined are good fits based on field of study and desired work.
It can take up to 8 weeks after the application system is closed to place you. If you are unsure of your status, check with your home institution advisor.
If you are accepted by a host university, you will receive an email IIE and/or your home institution advisor informing you of your acceptance. (In some cases, the host institution will also contact you and/or your advisor directly.) Please log in to your Global E³ application to view the decision letter and follow the instructions to accept or decline the placement offer.
You may need to complete paperwork to finalize your placement there. Be sure to complete these in a timely manner, and ensure that your home institution advisor is aware of your communications with the host university. If you need to change your plans for any reason, be sure to inform your home institution advisor.
All applications are due no later than October 3, 2016.
On-campus deadlines for students will be earlier. Please check with your advisor regarding your campus deadline.
All applications are due no later than March 1, 2017.
© 2016 Institute of International Education, Inc. All rights reserved.


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Shooting Starz Wrestling Club 2013 Folkstyle Individual State Wrestling Tournament was held March 29-30 in the Bismarck Civic Center.
This is the list of the results and participants:
Glenn Goodsell – State Champion
Kamron Matejcek – 2nd Place
Memphis Foote – 2nd Place
Braxton Rance – 2nd Place
Paulson Schlottman – 2nd Place
Parker Vilandre - 2nd Place
Karson Matejcek – 3rd Place
Alex Wren – 4th Place
Isaac Herbel – 4th Place
Brady Goss – 5th Place
Tyler Goss – 6th Place
Tate Estenson – 6th Place
Kaleb Schwandt – 6th Place
Brant Fisk – 6th Place
Jace Estenson – 6th Place
Phoenix Foote, Wesley Fisk, Reggie Cavanaugh, Breighton Foote, Danae Allery, Colton Young, Alyssa Schall, Shane Cavanaugh, Colby Rance, Peyton Horton, James Fisk and Matthew Schmitz.
Location, ST | website.com


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Community Briefs: March 20
Published: Thursday, March 20, 2014 at 4:30 a.m.
Last Modified: Wednesday, March 19, 2014 at 5:06 p.m.
McDonald campaign office opens
The Committee to Elect Sheriff Charles McDonald has opened a campaign headquarters at 100 Erkwood Drive, Suite A in Hendersonville (at the intersection of U.S. 25 north and Greenville Highway). A grand opening will be held from 2-6 p.m. Friday. Regular hours will be Tuesday through Saturday from 10 a.m. to 2 p.m. Stop by Friday and visit with McDonald and pick up yard signs and bumper stickers.
Road closure extended
Due to delays, the contractor cutting trees for Transylvania County along Morris Road has requested an extension to the road closure permit for this work. This request has been granted through the end of the day March 24.
For more information, contact the city of Brevard Planning Department or David McNeill, Transylvania County operations manager, at 828-884-3188.
Transylvania Republican Club to meet
Tom Tillis, Speaker of the N.C. General Assembly and candidate for the U.S. Senate, will be the featured speaker at the Transylvania Republican Club meeting at 8:30 a.m. Saturday at Hawg Wild Bar-B-Que, 91 Pisgah Highway, Pisgah Forest. Cost is $10. For reservations, email firstname.lastname@example.com and visit for details www.goptc.org.
Carolina Mountain Land Conservancy will host a bilingual hike along the Cane Creek Greenway in Fletcher Community Park at 10 a.m. Saturday. It will last two hours.
Total hiking distance will be 2 miles. This hike is free and open to the public. Free hot dogs and lemonade will be provided at the end of the hike at the picnic pavilion in the park. For more details or to sign up for the hike, visit carolinamountain.org.
Tryon Fine Arts Center announces the return of weekly Kindermusik classes for children ages 18-36 months at 10 a.m. Saturdays, March 22 through April 19, taught by Kindermusik Educator Bryant Belin in Studio A at Tryon Fine Arts Center, 34 Melrose Ave., Tryon.
For information or to register for classes, contact Marianne Carruth, education director, at 859-8322 ext. 213, by emailing email@example.com or visit www.tryonarts.org.
Winners of the local Toastmasters Club contests will compete from 9-11:30 a.m. Saturday at Emeritus at Pine Park, 2601 Chimney Rock Road, Hendersonville. Guests are welcome. For more information, visit www.FourSeasonsToastmasters.com and newdimensions.toastmasterclubs.org.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


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School of Education - Andragogy - Home
Andragogy has been a part of adult learning since 1833. The term was originated by Alexander Kapp in Germany, but antecedents reach back into ancient times when the major efforts in learning and education were conducted with adults. Andragogy may be defined as a scientific discipline for study of the research, theory, processes, technology, practice, and anything else of value and benefit including learning, teaching, instructing, guiding, leading, and modeling/exemplifying a way of life, which would help to facilitate and bring adults to their full degree of humaneness. Andragogy is one part of the broader international field of adult education, human resource development, and lifelong learning.
Andragogy Emphasis Brochure
This andragogy website is made available to anyone associated with this field who is interested in pursuing inquiry into the topic. The items posted are reports of some research which has been conducted on this topic for a number of years. One of the purposes of this website is to make numerous andragogical resources visible in one location. These resources may be opened and printed by those who wish to devote further study to them.
Another purpose for this website is to indicate that andragogy is one of the newest strands to be offered in the doctoral degree academic program at Lindenwood University, St. Charles, Missouri, USA. It is named within the Instructional Leadership Program, as an Emphasis Specialty in Andragogy. The program was approved and will be offered beginning in the Fall Semester, 2010. The Ed. D. Program was expanded to include an Andragogy strand in response to a growing need for professional educational leaders in areas other than K-12, to receive a doctoral degree of distinction serving the needs of adult learners and lifelong learning in areas such as: higher education, business, military, corporate training, healthcare, executive leadership and human resource development. The Andragogy program is a 48 credit hour program that will prepare these professionals to meet the needs of this growing Adult Education population by offering courses that are relevant to the Adult Education Field.


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Engine CFD simulations are quite challenging in nature. One of the most important challenges is to create a CFD model ready for simulation.
Read Full Article | Events
This online event will showcase examples from NASCAR company, Michael Waltrip Racing and Cervélo Bicycles, a competitive tour and Olympic cycling company, both understand the benefits of speed on and off the track.
The problem of airborne noise generation, propagation and mitigation is of importance in many engineering applications across different industries including aerospace, automotive, electronics, power, HVAC.
ESI Group consequently becomes the owner of the OpenFOAM® trademark, widely recognized in automotive, energy, aerospace and other industry sectors, and assumes responsibility and initiative for the further development, quality and support of the software.
Read Full Article | Business
Project Falcon makes use of a revolutionary automatic meshing technology that can handle flow around any geometry at any stage of design.
Read Full Article | New Software
PumpLinx and Simerics MP provide unsurpassed speed, accuracy, and numerical strength in simulating the heat transfer and fluid dynamics of complex systems.
Wednesday September 12
Monday September 10
Thursday September 06
Wednesday September 05
Tuesday September 04
Older Articles
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The robotics programa at our schools are just one of the many, many reasons that I'm grateful to CEF! We are so fortunate to have them and their hard-working staff.
Valin Brown of CEF sent out this invitation to the "…district-wide "FIRST Showcase" event to wrap up this incredibly successful year."
Looking forward to it!
CLICK HERE to Download Flyer >>
"The Carlsbad Educational Foundation (CEF) is truly grateful for the many sponsors involved in the FLL and FTC robotics programs this year. With spring around the corner and the competition season coming to a close, CEF is organizing a district-wide "FIRST Showcase" event to wrap up this incredibly successful year. As a friend to the Foundation, we would love to have you join us.
The event is scheduled for Thursday, March 28th, from 6-8 P.M. at the Carlsbad High School (CHS) Gymnasium (3557 Monroe St, Carlsbad, CA 92008). The goals for this event are to celebrate our FLL and FTC robotics teams and their hard work, to share what our teams have learned with the community and our program sponsors, and to provide another opportunity to our FLL teams to compete in either the FLL "Senior Solutions" Robot Game or the post-FLL season Spring Showdown Robot Game. The Core Values, Project and Robot Design aspects of the FLL Challenge will not be judged, but all teams will have the opportunity to display and discuss their posters during the Expo component of the event."
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NOPD is looking for missing 14-year-old Samaj Jenkins.
Police say she was last seen April 23 at about 2:45 p.m. in the 7800 block of Sand Street.
Samaj and her mother were involved in a verbal argument. Her mother told police that Samaj left the residence and hasn't returned home since.
Samaj suffers from a medical condition and is in need of her medication, her mother said.
Her mother told police that she has run away before.
She is a 5 foot 9 inch, 150-pound African-American.
Anyone with information on her whereabouts it asked to call NOPD at 821-2222.


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Clinical Trial Event in Maine Unites Patients, Governor and Industry in Fight Against Disease
Clinical Trial Event in Maine Unites Patients, Governor and Industry in Fight Against Disease
04.19.13 | By
This morning's Research In Your Backyard (RIYB) event was a bright spot of hope amid an otherwise overcast day in Augusta, and PhRMA President and CEO (and longtime Maine resident) John Castellani spoke to his hometown crowd about the impact of clinical trials in Maine. With more than 560 clinical trials that have been conducted or are still occurring in the state in the past 13 years, the RIYB program provides an important message of hope to both patients and the state's economy.
"These trials give our talented local clinicians an opportunity to be involved in cutting-edge science, which benefits every patient in Maine," Castellani explained. "Our sector has a strong and productive relationship with Maine, and it's a relationship that benefits patients- Maine patients- as well as local research institutions and Maine's economy. I'm glad to be a part of it, and proud to release today's RIYB report."
Maine Governor Paul LePage also gave a brief address, joining Castellani in a moving address regarding progress made in-state to eradicate diseases affecting loved ones. The Governor's mother-in-law took part in a clinical trial, he explained, and that early treatment was one of the main reasons she survived her illness, enabling Gov. LePage'schildren to meet their grandmother.
Perhaps the most moving story of the day was that of Tom Sotir, a clinical trial patient who eloquently spoke about his experience with acute myeloid leukemia, suddenly hospitalized and faced with an uncertain future that was frankly, terrifying. His decision to participate in a local clinical trial was spurred in part by the excellent physicians who worked with him to ensure his safety and education about the process, and the ease with which he was able to take part in the trial. To date, his leukemia has been in remission thanks in part to his participation in a clinical trial.
It's events like these – and the stories of the people involved – that make all the hard work and perseverance worth it.


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- Exercise Boosts Your Immunity to Annoyances
- Exercise Boosts Your Immunity to Annoyances
- Chronic Stress Leads to a Negative Mindset
- Chronic Stress Leads to a Negative Mindset
- "I'm Always Stressed Out"
- "I'm Always Stressed Out"
- "I Need a Mood Booster"
- "I Need a Mood Booster"
- "I've Got Insomnia"
- "I've Got Insomnia"
- "I Have Anxiety Attacks"
- "I Have Anxiety Attacks"
Woman A is having a bad day. First, her boss comes by and barks at her for missing a deadline. Then her mom calls and guilt-trips her for forgetting her aunt's birthday. Oh, and that new guy she has been texting? He's MIA.
Her stress hormones—cortisol and adrenaline—are surging. In her brain, cortisol is binding with receptors in the hippocampus, the seat of memory formation and learning. For now, this will hone her recall. But if she doesn't get her stress in check, over time, key connections between nerve cells in her brain won't function as well, impairing her memory and her ability to take in new information, and raising her risk for depression and anxiety.
All she knows is that she's overwhelmed. So at lunch, she heads to the gym and hops onto the elliptical. As her heart begins to pound, levels of the feel-good neurochemicals serotonin, dopamine and norepinephrine rise in her body. So does brain-derived neurotrophic factor (BDNF), a substance that may protect her brain from emotional disorders and repair damage that stress and depression cause. At the same time, opiate-like endorphins and endocannabinoids (similar to the other kind of cannabis) flood her system, leading to a sense of well-being.
People often throw around terms like "endorphin rush" or "runner's high" to explain the mood lift that can occur during or after a sweat session. But rather than a sudden burst of euphoria, research has found that a mere 20-minute workout can produce more subtle mood benefits that last as long as 12 hours. And when it comes to shorter bouts of activity, endorphins may actually have little to do with the mental perk-up. "When researchers blocked endorphins from runners' brains, some still said their mood improved after their workout," says John Ratey, M.D., author of Spark: The Revolutionary New Science of Exercise and the Brain.
In part, the happiness effect may be due to endocannabinoids and BDNF; the latter may rise during exercise, prompting neural growth and repairing damage caused by ongoing stress and depression. "BDNF," Dr. Ratey says, "is like Miracle-Gro for your brain." When French researchers bred mice without cannabinoid receptors, the mice ran 30 to 40 percent less than normal mice, presumably because it wasn't as pleasurable for them.
Unlike those deprived mice, Woman A is feeling so good that she cranks up the elliptical. As she does, her body begins releasing gamma-aminobutyric acid, or GABA, a calming neurotransmitter. Not that she is calm, exactly; she's subjecting her system to a low-level form of stress. "Exercise raises your heart rate and triggers a surge of hormonal changes. Expose yourself to this 'stress' enough and your body builds up immunity to it. Eventually, it will get better at handling the rest of life's stressors," says clinical psychologist Jasper Smits, Ph.D., coauthor of Exercise for Mood and Anxiety. But stay sedentary and your body can become more sensitive to stress, so even minor triggers leave you tied up in knots.
Which leads us to Woman B. She is also having a bad morning and feeling overwhelmed. Except in her hormonally revved-up state (adrenaline! cortisol!), she decides she is too time-pressed and anxious to work out. Instead, she treats herself to a cookie and a latte. Half an hour later, the sugar and caffeine hit, sending another jolt of cortisol and adrenaline through her body. But her buzz won't last for long. By midafternoon, she crashes and feels more stressed than before.
Over time, this kind of chronic stress can erode connections between neurons, leading to a communication breakdown in brain cells. That may partly explain why depressed and anxious people get locked into a negative mind-set. "They lose flexibility and have trouble thinking their way out of a mental rut," Dr. Ratey says.
Not so, Woman A. After her workout, she has a sunnier outlook. Stressed or sunny? Which would you rather be?
We thought so. With those benefits in mind, SELF did an experiment. We recruited four women in the New York metropolitan area who were feeling one or more of the following symptoms: anxiety, stress, insomnia or just plain blah (sound familiar?). None exercised regularly. We consulted clinical psychologists Smits and his Exercise for Mood and Anxiety coauthor, Michael Otto, Ph.D., then asked Laila Sarvarian, head trainer for Camp Gladiator in Dallas, to create a convenient six-week program for each woman, designed to target her mood problems. The outcome: Let's just say the women used phrases like "life-changing." (And "body-changing"—one woman lost 14 pounds!) Their "Rxercise" prescriptions can launch you into a happier life, too, whatever lies in wait for you today.
"I'm Always Stressed Out"
Ariella Schwerd, 24, research assistant
Schwerd's Custom Plan
- Yoga or pilates, 45 to 60 minutes 1x/week
- Running/walking 40 to 60 minutes 1x/week
- Zumba or a group fitness class, like Barre Burn (at Equinox) 1x/week
- Tai chi 1x/week
- Bike or swim 60 minutes 1x/week
- Cardio (stair-climbing, elliptical, running) 50 minutes 1x/week
Why the plan works: "Aerobic exercise is key to easing stress, while yoga, pilates and tai chi all emphasize breathing and relaxation," Sarvarian says.
The science: "Exercise engages neurons in the brain, just like it engages muscles in the body. That raises the brain's stress threshold," Dr. Ratey says. "People who exercise regularly don't respond as dramatically to stress as nonexercisers do. Their heart rate doesn't shoot up as high, and their mood doesn't sink as low."
Schwerd's hurdle: "I work long hours at a cancer center and have lots of meetings. That makes it hard to get to the gym," Schwerd says. "I love my work, but it's intense—I help patients deal with life-and-death issues. I want to enjoy my job without feeling exhausted by it."
Newbie breakthrough: "On day 1, I took a killer conditioning class called Hard Core Cuts at Equinox. It was intimidating, but I felt connected to my body for the first time in a long time. The next morning, I actually woke up before my alarm and was like, 'Hello, world!'"
Her week 2 breakthrough: "I fell in love with a class called Barre Burn, which incorporates pilates moves. All my energy used to go into my job. Once I started exercising, I could work during the day, go to the gym at night and still have energy to spare."
Her key to calm: "When I'm on the elliptical, I put on my music and Zen out. My stress disappears."
Six weeks later: "I've come so far from the girl who was cursing the day I agreed to this plan. I exercised for only four of the six days I was supposed to—my gym is by my office so it was easier to do it at lunch or after work than on weekends—but the program was life-changing. If I had 8 minutes, I'd get on the treadmill for 8 minutes. The more I exercised, the more in tune I got with myself. I moved to a new neighborhood I love and started going out to hear local bands again, which makes me happy. I'm no longer overwhelmed by work, and I fit into clothes that used to be too small. I'm hooked on the exhilaration of pushing myself physically."
Your Stress-Stopping RX
3 days of moderately intense aerobic exercise 45 to 60 minutes + 1 or 2 days of yoga + 1 or 2 days of strength training 30 to 60 minutes = a more serene you!
"I Need a Mood Booster"
Heather Finn, 35, talent agent
Finn's Custom Plan
- Walk with a friend or do a group class for 60 minutes 1x/week
- Strength training session with celebrity trainer Larysa Didio for 45 to 60 minutes 1x/week
- Cardio (jumping jacks, elliptical, bike, treadmill) 30 minutes 3x/week
Why the mix works: "To build Heather's confidence and make sure she didn't get discouraged, I started with easy goals," Sarvarian says. "We got her heart rate up with short spurts of machine exercise, then moved on to group classes or workouts with friends. Being accountable to someone will help her stay motivated."
The science: Exercise is a powerful weapon against the blues. "In the short term, it can elevate mood when you're feeling down. Long term, it can knock out milder forms of clinical depression," Smits says. And as little as 60 minutes a week of any kind of physical activity (no arduous gym sessions necessary) can do it: Researchers at The University of Queensland School of Human Movement Studies find that subjects who did low-level activities for at least an hour a week cut their risk for depression by 30 to 40 percent.
Finn's hurdle: "I gained 50 pounds in the last year partly because I'd been so low," Finn says. "My cat Squirrel died, and I ate for comfort. The weight gain made me feel bad about my body—I was too embarrassed to exercise in front of anyone. Seeing myself in the mirror at the gym was disheartening."
Her biggest motivator: "It really helped to have Larysa Didio train me. I wanted to please her, so I pushed myself and started losing weight right away, which made me feel better. I also loved walking with a friend by the Hudson River. There were tons of people biking or walking their dogs. I always felt happier afterward."
Her week 3 breakthrough: "I started with 10- or 15-minute workouts, but even those gave me a sense of accomplishment. From there, I began building a fitness base, and by the third week, something clicked. I wasn't exercising because I had to but because I wanted to. It helps me feel good all day, and I accomplish more."
How exercise helped her in a crisis: "Toward the end of the program, my second cat, Shep, died. I felt incredibly lonely, but I kept working out, because I knew it would make me feel better. And it did. After six weeks of regular exercise, I was happier and felt more positive about my body. Plus, I lost 14 pounds! I can't believe how much more confident I feel."
Your Blues-Beating RX
3 days of moderately intense cardio 45 to 60 minutes + 1 or 2 days of any outdoor exercise 60 to 90 minutes + 1 or 2 days of group fitness classes = a happier you!
"I've Got Insomnia"
Gabby Rosenthal, 27, senior account executive
Rosenthal's Custom Plan
- Outdoor runs 3x/week, starting with 2 miles and increasing to 6.6 miles
- Yoga or pilates 2x/week at New York Sports Club
- Circuit training for 60 minutes 1x or 2x/week
Why the plan works: "Gabby puts in 60-hour weeks, so she has to get her exercise in early and make the most of it," Sarvarian says. "She had been a runner in the past, so I thought it would be fun to help her train for a race. It's motivating to have a goal." Getting sunlight in the morning can also help reset Gabby's biological clock so she'll fall asleep more easily at night. And circuit training, as well as more relaxing options like yoga, will tire her out, so she can sleep longer and more soundly.
The science: In a 2010 study, researchers at Northwestern University put people with insomnia on a 16-week exercise program, starting with walking, riding a bike or jogging for 10 to 15 minutes at a time; by week six, they were doing 30 to 40 minutes, four times a week. Afterward, subjects reported a significant bump in the quality of their shut-eye—they fell asleep faster, slept more hours, experienced better moods and felt more alert during the day.
Rosenthal's hurdle: "My plan called for exercising in the morning, but I'm a night owl," Rosenthal says. "Waking up at 5:30 or 6 a.m. was brutal, especially at first. The alarm would go off and I'd think, Nooo!!!"
Her day 3 breakthrough: "On my third night, I had my first really great night's sleep—I slept like a baby instead of waking up several times like I usually do. It was wonderful, especially when I had more energy during my morning run. The same thing happened on day 6—I slept for 11 hours! I tried to make a conscious effort to turn off the TV and go to bed earlier. Sleeping well helps me exercise harder, which helps my state of mind, which helps me sleep. Upward spiral!"
How she surprised herself: "During my third week, I had a big event to plan for, and I wasn't able to exercise nearly as much. My sleep suffered, and my mood did, too. But that week ended on a high: I ran a 5K! I used to be a runner, but I hadn't done it for a year before this program. My goal was to finish in 35 minutes, and I finished in 32!"
Six weeks later: "It used to be hard for me to fall asleep and stay asleep. In the morning, I'd have trouble waking up and I'd be groggy all day. Now I sleep more soundly. The harder I work out, the deeper I sleep. I don't know if it's the extra sleep, the endorphin boost or the pound or two of weight I've lost, but since starting the program, I feel more on my game, like I've got a bit of a swagger. I'm doing my thing—and feeling good about myself."
Your Sleep-Better RX
3 days of moderately intense cardio 45 to 60 minutes + 1 or 2 days of a.m. outdoor exercise 60 to 90 minutes + 1 or 2 days of yoga or tai chi = more zzz's
"I Have Anxiety Attacks"
Shakira Johnson, 32, event and PR consultant, teacher, mom
Johnson's Custom Plan
- Yoga or pilates 2x/week
- Tennis lesson via the Rahway Recreation Center 1x/week
- Hip-hop class at New York Sports Club 1x/week
- Run for 30 minutes 1x/week
- Walks with family 45 to 90 minutes 1x/week
Why the plan works: "Shakira has two kids, ages 3 and 5, so I gave her options that let her exercise with her family, like walking," Sarvarian says. "Because she loves sports, we got her playing tennis once a week, which is a great cardio workout. And yoga will help her relax."
The science: "Vigorous exercise may be key for people who have panic attacks," Smits says. "You experience rapid heartbeat and heavy breathing—the same symptoms that occur in anxiety. But when you exercise, you can get accustomed to those symptoms and stop seeing them as negative." In a study from the University of Georgia in Athens, sedentary women with generalized anxiety disorder started doing two 16-minute sessions of cardio a week. After six weeks, 40 percent no longer met the diagnostic criteria for the disorder. Yoga works, too. Researchers at Boston University School of Medicine find that yogis who practiced for an hour, three times a week for 12 weeks, had sharper dips in anxiety and felt calmer than a group who walked slowly for the same amount of time.
Johnson's hurdle: "With two small children, it was tough to see how I could fit in all the exercise," Johnson says. "In fact, I didn't manage to do anything the first week. After that failure, I realized I'd have to schedule my workouts like I would a work appointment. So I took out my smartphone and the gym schedule and put classes and workout times into it. After that, I managed to get to the gym and to a tennis lesson at least four days a week for the rest of the program, as well as do other things, like take walks with my family."
Her week 3 breakthrough: "At first, exercising made me feel tired, but after three weeks, when I got into better shape, I felt more energetic and had an easier time managing my anxiety—the workouts helped me reboot. And I discovered a hip-hop class I really love. When I'm doing it, I'm in the moment, not overwhelmed. I can let my stress go."
How she lost inches—and anxiety: "I wasn't aiming to lose weight, but I lost 4 pounds and 2 inches off my waist. Best of all, once I found a gym with child care and stopped beating myself up if I was a few minutes late to class, I really got into my workouts. Afterward, I felt calm—and sexier! Before I began exercising, I was having several anxiety attacks a week. But I only had two mild ones during the program."
Six weeks later: "Exercising changed my attitude. It forced me to take time for myself and remember who I am: a strong, sexy, athletic woman. What a gift!"
Your Antianxiety RX
3 days of moderately intense cardio 45 to 60 minutes + 1 or 2 days of vigorous-intensity exercise 30 to 45 minutes + 1 or 2 days of calming yoga = a relaxed state of mind