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I have been working with athletes in a coaching capacity since 1992 when I was studying for a degree in Sport and Exercise Science in Leeds, West Yorkshire. I was fortunate enough to have a great pool of athletes to work with and some amazing professors who could explain and rationalize why some methodologies worked and some didn't. In short this foundation gave me an enquiring mind and allowed me a certain amount of freedom to 'experiment' with many different training protocols and a wide range of individuals.
So what did I take away from all this? Well over the last twenty two years since I started racing and training for Triathlons I have seen and committed many training errors, although never was I guilty of the title of this article, in fact quite the opposite.
I did my first triathlon aged 16 years and 7 months. Like many sprint triathlons in the UK it was a pool based swim (600m), followed by a short (16km) bike and run (6km). It was approximately an hour effort and yes it was a full on effort from start to finish. After that I continued to race sprints and the occasional longer races (yes as long as Olympic distance or 'standard' distance as it was known back in the day!) and never did I really even think about stepping up to middle (HIM) or long distance (IM) racing. In essence I served my apprenticeship and mastered the skills necessary to be a successful triathlete. Having these skills made me proficient technically, biomechanically and physiologically. So time to cut to the chase.
I don't recommend to athletes who are new to the sport to jump straight into long course triathlon. Why? They miss out on many developmental steps and run the risk (before they even know it in most cases) of training slow to go slow. Now what does this really mean? Well unless the athlete in question is coming from a single sport background where they excelled such as swimming or running and over years developed refined technique, good muscular co-ordination and 'speed' they will likely never reach their true potential.
Good form, economy and speed can be learned. Neglecting to spend time on this will end in sub par performance and a slow road to nowhere. If you neglect to train all your energy systems and perhaps more importantly don't engage in training drills to promote neuromuscular adaptation and improved economy then you will hit a ceiling very quickly and likely cease to improve.
So how can you go about ensuring you don't miss out?
Follow these simple sessions once a week in season and twice weekly out of season and you will be amazed at your new found form and speed. Your new found ability to go fast with good form will also make you less susceptible to injury as your biomechanics and muscular co-ordination will work with you and not against you.
Swim – Perhaps the most challenging of the three disciplines to easily incorporate speed and neuromuscular training due to the huge technical component. Before integrating the following sessions into your training I highly recommend you recruit the help of an experienced swim coach to ensure that your swim stroke is fundamentally sound and you are not going to run the risk of injury due to technical flaws such as over-reaching and/or a straight arm pull. Once you have established solid technique then incorporate this set into your weekly program:
- Warm Up – 200 Easy Swim, 200 Easy Pull (with buoy/band, no paddles), 4×50 Long Axis Kick Drills (6-1,6-3,6-5,6-3) with fins
- Main Set – 12×25 as Six Strokes Max Speed, remainder relaxed and easy – rest 10s, 100 Pull Hard, 12×25 Eight Strokes Max Speed, remainder easy – rest 15s, 100 Pull Hard
- Cool Down – 4×75 as Fist/Swim/Fast by length – rest 10s, 200 Easy Choice
Ultimately I recommend to progress to using fins on the max speed drills, the added propulsion will force a higher turnover and give your body an opportunity to experience hydrodynamics at a speed it rarely (if ever) encounters.
Bike – The same reason many cyclists spend time riding a 'fixie' is why all triathletes should spend time developing a smooth pedal stroke and the ability to contract and relax opposing muscles to work in harmony and not against each other. Cycling efficiency takes many years to develop and is something we should all continually strive to achieve. Historically cyclists have plugged away logging hundreds of hours of saddle time at low to moderate intensity in the hope that the body (and mind) learns the correct motor program for an economical and efficient pedal stroke however you can accelerate that process by incorporating the following NM (neuromuscular) sets into your program:
- Warm Up – 10 MIns Easy Riding, 3x(2-2-1) Spin Up Drills at 100, 110, and 120 rpm (the 2-2-1 refers to minutes spent at each of the specified cadences)
- Main Set 1 – 4x30s Single Leg Drill (30s with left, 30s with both, 30s with right, 30s with both), 4x45s Single Leg Drill, 4x60s Single Leg Drill, 10 MIns Easy Spin (*note all the single leg leg drills needs to executed at a low resistance)
- Main Set 2 – 6x10s Max Efforts with 50s rest, 6x20s Max Efforts with 1:40 rest, 5 Mins High Cadence Riding (low resistance)
- Cool Down – 4×30 Single Leg, 10 Mins Easy Spin
Ensure the load or resistance is kept low on both the spin up drills and single leg. As you become more proficient you can add a little resistance but no need to exceed 60% of LT (FTP) for these drills. If single leg drills are a breeze then try executing them in the aero bars to add more difficulty and specificity.
Run – As with cycling, muscle recruitment patterns are extremely important to running economy and injury prevention. Few people are born with flawless run mechanics even though it is one of the most natural forms of locomotion we perform. The key to developing good mechanics is in many respects similar to how we go about promoting a smooth pedal stroke on the bike however there are some fundamental differences. Due to the impact forces we encounter when we run more caution needs to be employed in building our skill set. We also need to ensure before we embark on some of the NM drills that we are healthy and injury free with a gait that is supported by the shoes we are running in. I am in general an advocate of using lightweight shoes for all of your run training as ultimately I believe it enhances ones natural biomechanics and gives the body a better opportunity to work with its own natural style (often ones natural run gait does need to be dramatically altered just refined a little).
Working with a knowledgeable coach, biomechanist, or PT experienced at performing gait analysis is a good place to start to ensure you are fundamentally sound and running in the correct shoe given your footstrike. Once you are happy that this is the case and you have built up to three or four short to moderate duration runs a week I would suggest starting with the following session:
- Warm Up – At least 10 Minutes of easy and relaxed running, 4x30s gentle accelerations with a focus on cadence and form – run an easy minute between these.
- Main Set – *Best executed on a soft, level surface like a running track, or soccer/football field. 8x20s accelerations to near top speed with a walk back recovery (focus on cadence and a soft footstrike). Jog an easy five minutes before doing 6x20s single leg hops staying strong through the mid-section (core) and working on horizontal distance (alternate between left and right legs).
- Cool Down – 10 Minutes of relaxed easy running and then stretch
Don't be competitive with the above drills instead simply focus on keeping your core strong, head neutral and looking ahead. The arms are important so working on your back swing when doing the accelerations is important to establishing good rhythm and co-ordination. Our goal is to promote efficient movement by placing demands on the NM system to send signals at high velocity to the motor neurons. This in turn with enhance these pathways and allow for greater run efficiency.
There are a limitless number of progressions for the above three sessions but the key with all of them is that you are focusing on executing with perfect form. Sessions of this nature are best done in the presence of a trained eye and a coach that can give cues on correct execution and good form and posture.
Time spent working on NM training will result in more efficient movement patterns due to enhanced muscle recruitment and improved firing sequence. This in turn helps with the development of better form and as a direct result of that you are more likely to make performance gains and remain injury free.
Vo2Multisport incorporates many of these principles into our Team Workouts. Check out the current schedule and drop by!


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EMERGENCY ESCAPE CLICK HERE TO LEAVE THIS SITE Computer use can be monitored and is impossible to completely clear. If you are afraid your internet and/or computer usage might be monitored, please use a safer computer at the library or at a friend's house. For more information, please click here.
Helping You:GO TO: How You Can Help
The Women's Resource Center of the New River Valley and its staff envision a community free of domestic violence. As part of that belief, we offer a variety of educational and prevention programs about domestic and sexual violence. Programs are offered to church and civic groups, public and private schools, universities and other interested organizations.
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Explore Sanity Byron, People Call, and more!
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"Some people call it unconditional love, but I just call it sanity." ~ Byron Katie
Byron Katie- this woman saved my sanity. "Loving What Is"
After suffering through more than a decade of depression, Byron Katie woke up one morning, opened her eyes, and discovered that all of her problems came from believing her thoughts. She understood that when she believed her thoughts, she suffered, but when she was free from her thoughts she could experience the world directly and her suffering disappeared.
In my world, "Do I love you?" is the only important question. "Do you love me?" is a prison. It's a torture chamber. —Byron Katie
We have the power to be happy under all circumstances. —Byron Katie
"If I do not write to empty my mind, I go mad" ~ George Gordon Byron (This is what Julia Cameron's Morning Pages from The Artists Way are about.)
Byron Katie Inspirational Quote
I don't think up thoughts on purpose. They think up the "me." —Byron Katie
What is suffering? The imagined not-now. —Byron Katie
We only do three things in life: we sit, we stand, we lie horizontal. The rest is just a story... Byron Katie


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Minneapolis, February 8, 2010 –Polaris comes into the 2010 race season with teams competing in the Grand National Cross Country series (GNCC), World Off Road Championship series (WORCS), ATVA Motocross National (AMA), Best in the Desert (BITD), TORC, MS4X, LUCAS and Mud racing. Polaris also will continue to offer their race contingency program.
"We continue to be committed to ATV and Side-by-Side racing and are excited for another successful year," said Eric Nault, Product and Race Manager for Polaris' ORV Division. "2009 was a great year for us with RANGER RZR's continued racing successes, new milestones with the Outlaw 450 MXR and a solid finish for the Sportsman XP in its first full year of racing. We look to continue the momentum into 2010."
Rath Racing
Rath Racing is back on board for 2010 to race the Sportsman 850 XP with Power Steering in GNCC and the Outlaw 450 MXR in AMA. Daryl Rath will be vying for the top of the "4x4 Open" class with his Sportsman 850 XP with Power Steering. Rath finished the 2009 season in third place for the class in the Sportsman XP's first full race year and with a more fine-tuned vehicle for 2010, Rath will be on the throttle for No.1. Rath Racer Casey Martin will race the Outlaw 450 MXR in the "450 Pro-Am" class for AMA. After a mid-year switch to the Outlaw 450 MXR and a podium finish at Loretta Lynn's, Martin looks forward to a full race year on the quad with continued success.
Yokley Racing
Polaris will continue to support the Yokley Racing/National Guard race team for 2010. Multi-time Pro and Pro Production GNCC Winner, William Yokley started racing the Polaris RANGER RZR during the 2008 GNCC season and took the Side-by-Side title. In 2009 he finished Fourth in the "Open Modified" class and looks to be back on top for 2010.Yokley's teammate, Jarrod McClure, will race the Outlaw 450 MXR in the GNCC "Pro 450 XCI" class and "450 Pro ATV Class" in select WORCS events.
Jagged X
Jagged X and the No. 1919 RANGER RZR look for their fourth Best in the Desert Championship in 2010. The team hit the podium in five of seven races, with three wins and two second places in 2009 and Brandon Schueler, Chad Riccio and Mike West will be back looking for another successful race season.
Walker Evans
RJ Anderson will be back to conquer the TORC, MS4X and LUCAS series with his Walker Evans RANGER RZR. Anderson finished the 2009 season first overall in the MS4X series and second overall in TORC's UTV standings.
Team Highlifter-Polaris Racing will be muddin' on Polaris' once again for 2010. The team will be racing Sportsman 850 XP, Sportsman 550, RANGER XPs and RANGER RZRs. The racers are as follows:
Sportsman 850 XP: Alicia Gorman, Blake Mann, JW Otwell, Maggie Robertson
Sportsman 850 Touring: Blake Mann, JW Otwell
Sportsman 550 XP: Brian Haughton, JW Otwell and Maggie Robertson.
RANGER XP: Scott Smith, Brian Robertson
RANGER RZR S: Blake Mann, Maggie Robertson
RANGER RZR 4: Brian Haughton
Polaris ATV Contingency
Polaris also will continue to offer an ATV race contingency program for all youth and adult classes, in seven ATV racing series, with a total purse of about $405,800. Polaris is offering contingencies in GNCC, WORCS, ATVA-AMA Motocross Nationals, ITP Quad Cross, New England ATV Motocross Series (NEATV), the Heartland Challenge and Canadian Motorsport Racing Club Series (CMRC). Racers must race 2007 or newer quads, and utility classes must be raced on a Sportsman 850 XP or Sportsman 550. More information and complete rules about Polaris' ATV racing contingencies can be found at www.polarisfactoryracing.com.
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|By PR Newswire
Article Rating:
|November 29, 2012 12:53 PM EST
Restaurant employee asks customer 'Are you Muslim?' then locked the door
WASHINGTON, Nov. 29, 2012 /PRNewswire-USNewswire/ -- The Council on American-Islamic Relations (CAIR), the nation's largest Muslim civil liberties organization, said today that it is calling on the SUBWAY restaurant chain to apologize to a Louisiana Muslim allegedly locked out of a sandwich shop in that state because of his faith.
[SUBWAY, based in Milford, Conn., has more than 38,000 locations in 100 countries. CONTACT SUBWAY to request an apology. GO TO: http://tinyurl.com/contactSUBWAY ]
A retired 63-year-old U.S. citizen of South Asian heritage who lives in New Orleans reported to CAIR that on November 21, 2012, he and his wife stopped at the SUBWAY restaurant in Shreveport, La. Before ordering, they went to the restrooms in the facility. The husband exited the restroom first and went outside the restaurant to wait for his wife in anticipation of re-entering to order their food.
While his wife was still inside the restaurant, the victim attempted to re-enter, but was blocked at the door by a female SUBWAY employee who allegedly asked him "Are you Muslim?" When the victim replied that he is indeed Muslim, the SUBWAY employee reportedly responded, "We can't serve you." The employee then went inside the restaurant and locked the door behind her. Fearing for his wife's safety and distraught at the violation of his civil rights, the man called 911.
When the Shreveport Police Department arrived, an officer went inside the SUBWAY restaurant and later came out to tell the victim that the manager was "scared" of him and that he "better leave."
[NOTE: The victim is 5'6" and weighs approximately 155 pounds. He wears an Islamic cap, called a "kufi," and a beard for religious reasons. His wife, a teacher, wears an Islamic headscarf, or "hijab."]
In a letter to SUBWAY President and CEO Fred DeLuca, CAIR National Legal Counsel Nadhira Al-Khalili wrote in part:
"Louisiana Revised Statutes 51:2247 states that it is a 'discriminatory practice for a person to deny an individual the full and equal enjoyment of the goods, services, facilities, privileges, advantages, and accommodations of a place of public accommodation, resort, or amusement, as defined in this Chapter, on the grounds of race, creed, color, religion, sex, age, disability, as defined in R.S. 51:2232(11), or national origin.' According to the law, a place of public accommodation 'means any place, store, or other establishment, either licensed or unlicensed, which supplies goods or services to the general public.'"
Al-Khalili's letter cited Title II of the Civil Rights Act of 1964, which prohibits discrimination on account of religion in places of public accommodation and service. She also referred to the company's diversity policy that claims SUBWAY "does not tolerate discrimination of any kind on the basis of race, sex, sexual orientation, gender identity, creed, religion, color or national origin."
CAIR requested that SUBWAY (1) investigate this troubling incident, (2) offer a formal written apology to the victim and his wife, (3) institute policy changes that will ensure that this type of incident does not occur in the future, (4) offer compensation to the victim and his wife for the humiliation and emotional distress caused by the SUBWAY employee and the police, and (5) participate in a corporate religious sensitivity program for franchise managers.
A copy of the letter was sent to Chief Willie L. Shaw, Jr. of the Shreveport Police Department and to the U.S. Department of Justice, Civil Rights Division.
CAIR is America's largest Muslim civil liberties and advocacy organization. Its mission is to enhance the understanding of Islam, encourage dialogue, protect civil liberties, empower American Muslims, and build coalitions that promote justice and mutual understanding.
Become a Fan of CAIR on Facebook
Subscribe to CAIR's E-Mail List
Subscribe to CAIR's Twitter Feed
Subscribe to CAIR's YouTube Channel
CONTACT: CAIR National Communications Director Ibrahim Hooper, 202-744-7726, E-Mail: [email protected]
SOURCE Council on American-Islamic Relations
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Five years ago development was seen as a dead-end career, now it's anything but – with an explosion in mobile and IoT initiatives increasing the demand for skilled engineers. But apart from having a ready supply of great coders, what constitutes true 'DevOps Royalty'? It'll be the ability to craft resilient architectures, supportability, security everywhere across the software lifecycle. In his keynote at @DevOpsSummit at 20th Cloud Expo, Jeffrey Scheaffer, GM and SVP, Continuous Delivery Busine...
Apr. 25, 2017 10:30 AM EDT Reads: 662
SYS-CON Events announced today that SoftLayer, an IBM Company, has been named "Gold Sponsor" of SYS-CON's 18th Cloud Expo, which will take place on June 7-9, 2016, at the Javits Center in New York, New York. SoftLayer, an IBM Company, provides cloud infrastructure as a service from a growing number of data centers and network points of presence around the world. SoftLayer's customers range from Web startups to global enterprises.
Apr. 25, 2017 10:15 AM EDT Reads: 2,109
The 20th International Cloud Expo has announced that its Call for Papers is open. Cloud Expo, to be held June 6-8, 2017, at the Javits Center in New York City, brings together Cloud Computing, Big Data, Internet of Things, DevOps, Containers, Microservices and WebRTC to one location. With cloud computing driving a higher percentage of enterprise IT budgets every year, it becomes increasingly important to plant your flag in this fast-expanding business opportunity. Submit your speaking proposal ...
Apr. 25, 2017 10:00 AM EDT Reads: 1,029
In his keynote at @ThingsExpo, Chris Matthieu, Director of IoT Engineering at Citrix and co-founder and CTO of Octoblu, focused on building an IoT platform and company. He provided a behind-the-scenes look at Octoblu's platform, business, and pivots along the way (including the Citrix acquisition of Octoblu).
Apr. 25, 2017 09:45 AM EDT Reads: 1,235


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Wire Bike Basket
Average rating: 3.5out of 5 stars33 reviewsratings
Walmart #: 563272774
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About this item
With this wire bike basket, you'll have a roomy place to carry your belongings while you're biking. The wire bicycle basket keeps your hands free and can eliminate the need to carry a bag on your back. Featuring enforcements for durability and reliability, this black bike basket makes it convenient to run errands or carry a few groceries on your bike.
Wire bicycle basket:
- Features enforcements
- Color: black
See our entire assortment of bikes and ride on toys at Walmart.com.
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dog basket?
I have a 3.5 pound toy yorkie can I use this on my bike and carry her in it? please adviseby An anonymous customer7/10/2009
4 answers
A.I recommend this for your little dog http://www.walmart.com/ip/Bell-Sports-Quick-Release-Handlebar-Basket/14003636 use black zip ties to attach to handle bars so it doesn't pop off and to keep it from drooping. also make sure you make a liner for the basket so dog nails don't get stuck in the holes. it happens VERY easily
by OceanDreams19798/12/2016
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A.Yes i use it for my Shih Tzu just fine no worrys at all and its only being held by zip ties.
by Brandirenee8/12/2016
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A.I forgot to tell you...this basket fits on the rear rack of a bike, and it attaches with hooks that should be provided on the bottom of the basket. For more info, visit Makaibikes.com
by TGCarter8/12/2016
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A.According to the deminsions, 15.5 x 12 x 7, you should be able to fit your dog in it.
by TGCarter8/12/2016
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dog basket?
what is the dementions of this basket?
by An anonymous customer6/23/2009
3 answers
A.15" x 11" x 8 " why do people use CM in the US?! check amazon for more info and reviews . its cheaper at Walmart.com though
by OceanDreams197910/6/2016
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A.40cm x 30cm x 18cm converts to roughly 5.75 in x 11.8 in x 7.09 in.
by monkeyAlibi10/2/2016
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A.40 cm x30 cm x18cm.
by Wipp10/2/2016
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what is the dementions of this basket?
Please answer the question, how do you attach this to your bike??
by An anonymous customer7/12/2009
2 answers
A.I just used some zip ties.
by Brandirenee3/31/2017
Was this answer helpful?
A.This item is also sold by Makaibikes.com and Amazon.com, and this is the info they provided: This quality constructed black color wire metal bicycle basket has plenty of room for your gear! This basket is designed to attach to a rear bicycle rack using the small hooks on the underside of the basket. You can easily store clothing, towels, picnic supplies, beach gear, or other items in this basket. The basket measures approximately 15.5 x 12 x 7 inches
by TGCarter3/31/2017
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Please answer the question, how do you attach this to your bike??
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Maths Minutes
Written by Prim-Ed Publishing
Illustrated by
Lovereading4kids Price £18.95
£19.95 saving £1.00 (5%)
Maths Minutes by Prim-Ed PublishingHow many minutes does it take to complete a Maths minute? That is the challenge offered in this exciting, six book series. Pupils will enjoy challenging themselves as they apply their mathematical knowledge and understanding to complete a Maths minute in the fastest possible time. With 100 day to day activities covering all mathematical strands, Maths Minutes can be easily integrated into any primary maths programme. These easy to follow activities promote the ongoing learning of essential maths concepts and skills through practice and reinforcement. Designed to be implemented in numerical order from 1100, the activities in Maths Minutes are developmental through each book and throughout the series. Features: available at six levels (1-6); and, 100 pupil pages each with 10 classroom tested problems. It covers number, measurement, space, chance and data concepts for each year level. It offers practice in speed of recall, basic computational skills and maths fluency. It encourages the use of mental maths strategies wherever possible. It is ideal as a starter activity in a timed speed test format to begin each maths lesson or, alternatively, can be given as a daily homework activity. It offers simple structure that allows pupils to be working on different levels within the one classroom. It provides the teacher with immediate feedback of pupils understanding for future planning. It provides comprehensive teachers notes, record pages and photocopiable pupil reference materials. It introduces scope and sequence table showing when each new concept and skill. It provides answers.
About the Author
Other Formats
Book Info
105 pages
Prim-Ed Publishing
More books by Prim-Ed Publishing
Prim-Ed Publishing
Publication date
31st August 2011
I think Lovereading4kids is an amazing company because of the friendly staff and the fabulous chance to read great books before publication.Adam Graham
It has introduced my children to books we hadn't come across before. Real children's reviews gives a great insight into what others think toLorraine Woods
It's a community united by a passion for books and promoting the best there is in children's literature.Sam Bateman and family
I love 'LoveReading 4 kids' because they let you read and learn things you'd never dreamed of learning before.Emily Horncastle – age 11
This company is amazing; not only is it is a great opportunity to get books and review them but everyone is so friendly and supportive!Jemma Rubens, age 10
You give me age appropriate ideas of books I can read and buy for the children and find out what other children their age think of them too.Katie Lonsdale
I love Lovereading4kids because I get an opportunity to put my opinion forward and to try new booksElosie Clarkson – age 11
It's really exciting to read and review new books, thrilling to see my reviews online and I love finding the final published copies on sale.Sam Harper – age 10


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We stayed one night at Heliconias Lodge in one of the cottages on April Fools Day 2013. Our main interest in this area was to hike the Rio Celeste. We arrived early one morning and it was no problem for us to check in and bring our luggage to the cottage, even though check-in was later in the afternoon. The unpaved road from Bijagua to the lodge is quite bumpy, but we had a 4x4, which served well. The lodge is located in beautiful mountains with a great view. After our hike we went back to the lodge and took advantage of the hour long hike on their property. The pathway of the hike is nice and soft and it was an AMAZING hike! There are three hanging bridges along the hike that are well over 100 feet in the air, and you're basically walking through the top parts of all of the forest trees. This lodge is owned by 23 local families co-op style and that was obvious by the way the place was organized. There were few guests at the time and when we were ready for dinner we walked in and there seemed to be no one present, so we went to the back kitchen area to find out if we could order dinner. Someone came out with some menus and served us. It was a causal atmosphere with children running around and playing, it felt quite relaxed and homey. The food was decent, not extravagant or an extensive menu. The cottage was quite nice, but had a few issues. Because they are aiming to conserve energy, all of the lighting was very dim (eco-bulbs). Also, they had a large Jacuzzi bathtub, but the bath-stopper would not go down and the jets didn't work in the tub. It took quite some time to fill the tub up, and then it didn't work, which was a little disappointing. Overall, Heliconias Lodge is a very nice place. The weather in that area of Costa Rica is nice, not too hot or too cold, and I would recommend this place to others who are looking for a private, no frills place where you can support the local community.
- Official Description (provided by the hotel):
- Welcome to Heliconias Lodge and Rainforest a magnificent unspoilt tropical destination set in the foothills of Tenorio Volcano close to Rio Celeste in Northern Costa Rica. Located between Miravalles Volcano and Tenorio Volcano, our eco-lodge offers spectacular views over the town of Bijagua and Lake Nicaragua offering you the opportunity to experience eco-tourism and nature at its finest. Here you will find a quiet and peaceful atmosphere that provides an opportunity to explore the incredible biodiversity in over 73 hectares of rainforest in our protected private reserve which adjoins Tenorio Volcano National Park. Completely owned and managed by Costa Ricans we are proud to be pioneers of tourism in the Tenorio and Upala region, engaging in eco-tourism for over fifteen years. We are committed to sustainable development and provide opportunities of employment and development for members of our community whilst sharing our knowledge and traditions with visitors from all over the world. Today, the most important activities of the lodge are the ones that help visitors understand the incredible natural beauty found here.More than 300 species of birds have been identified in the immediate area of Heliconias Lodge and Rainforest including five species of toucans and eighteen species of hummingbirds. The Ornate Hawk Eagle, Rufous-vented Ground Cuckoo and Tody Motmot can also be found in our private reserve as well as an enormous variety of insects, reptiles, amphibians and mammals. Naturally an incredible diversity of flora is found here. We are your gateway for exploring the local region including the spectacular Rio Celeste in Tenorio Volcano National Park. Heliconias Lodge and Rainforest offers you the opportunity to:Discover the incredible beauty of lush primary tropical rainforest and transition forest with more than 5km of trails extending though our 73 hectares of protected rainforest.Observe birds, butterflies and bromeliads of the forest canopy from our spectacular suspension bridges with our specialized bilingual guides during the day or night! Explore the mesmerizing beauty of Rio Celeste in the Tenorio Volcano National Park on horseback, with its breathtaking celestial waterfall, lagoon and natural hot springs. Take a tour of the local area including an organic farm, butterfly garden, Bijagua waterfall and the tallest tree in the region.Plant trees with our local youth cooperative (see community page) in order to offset your carbon emissions and engage in carbon neutral tourism. Do a day tour to Cano Negro, Palo Verde or Rincon de la Vieja National Park. Discover the thermal springs of Volcano Miravalles or go rafting in the Corobici River.Or simply relax and enjoy the breathtaking view from Heliconias Lodge and Rainforest from your balcony or the restaurant. ... more less
- Reservation Options:
- TripAdvisor is proud to partner with Booking.com, Orbitz, Expedia, Travelocity and Hotels.com so you can book your Heliconias Lodge reservations with confidence. We help millions of travelers each month to find the perfect hotel for both vacation and business trips, always with the best discounts and special offers.
- Also Known As:
- Heliconias Hotel Bijagua De Upala
- Heliconias Lodge Costa Rica/Bijagua De Upala


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By Legal Futures
17 August 2011
The Legal Ombudsman (LeO) has brought its first enforcement actions in the county court after two law firms failed to comply with its orders.
In the first case, LeO had told the solicitors to pay £2,650 compensation to their client for paying money to a third party without authorisation.
The firm finally agreed to pay the money after the action was launched, and on Monday a district judge at Birmingham County Court ordered the firm to pay LeO's £1,215 costs.
In the second case, a different firm had mismanaged work for a property owner and LeO had ordered it to pay the client £5,704 in compensation.
When the firm failed to comply, LeO issued proceedings for the court's permission to enforce the decision as if it were a court judgment.
The firm initially tried to argue that the decision was defective but agreed to settle late in the day after LeO produced "the relevant legal materials". It also agreed to pay LeO's costs of £1,000. The hearing was adjourned for 28 days for this to be done.
Adam Sampson, the Chief Legal Ombudsman, said: "These are the first such enforcement proceedings we've brought under the Legal Services Act 2007. It's regrettable that we had to take these steps, and that the firms didn't act more promptly to bring matters to a close for the complainants.
"The cases are a reminder that ombudsman decisions, once accepted by complainants, are binding. Lawyers need to remember that our decisions are enforceable through the courts and that failure to comply promptly can mean an unnecessary expense.
"Those who don't comply are likely to have to pay costs ordered by the courts, and risk being referred by us on conduct grounds to their regulatory body."
Earlier this year, LeO made under the Act by seeking a court order to force a solicitor to provide access to documents.
Tags: Legal Ombudsman, Legal Services Act
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spent 1 night there, lovely place, people and area. the owners and staff are all very friendly.
excellent food,
room decorated and furnished well
would recommend this hotel to anybody
- Official Description (provided by the hotel):
- The White Horse Farm Inn is a 16th Century Country Inn, set on a hillside with panoramic views over the village of Rosedale Abbey, surrounded by the North Yorkshire Moors. The bar and restaurant are full of old world charm and character featuring a roaring log fire. The bar offers a wide selection of traditional hand pulled ales, fine wines, and malt whiskies. Traditional Yorkshire Fayre is served daily, both in the cosy bar and the stylish restaurant. The extensive menu specialises in local game, fish, and organic meats. All meals are cooked to order using only the finest ingredients. We also have a wide variety of vegetarian options and are able to cater for any special dietary needs upon request. Located in the heart of the North Yorkshire Moors, a trip to Historic York will only take one hour by car and Yorkshires Heritage Coast is a mere 19 miles away. The White Horse Farm Inn guarantees you a warm welcome, a great atmosphere and excellent value. ... more less
- Also Known As:
- White Horse Farm Inn Pickering, Yorkshire


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Get yourself out of your comfort zone Rain, snow, or shine, everyone needs some extra dining inspiration for this coming weekend and Eater's here to help. A couple of times a month, the site's writers will select a new group of restaurants and suggest them for various meals throughout the weekend. Show More Summary
The lunch event takes place three times a week The food truck trend took off in Denver just around the time Civic Center Eats became a thing. What started at Civic Center park as a farmers market over a decade ago, became a lunch destination filled with food trucks eight years ago. Show More Summary
Cinnamon roll-inspired lasagna, like you've never seen before As the Denver food scene continues to grow, we are seeing a lot of restaurants come from other cities. And Cherry Creek seems to be a hub for these transplants: DepartureShow More Summary
The famed chef brought some Mozza magic to Colorado For one night only, Frasca Food and Wine became home to acclaimed chef Nancy Silverton. The restaurateur, iconic baker, chef, and author has been recognized, among other honors, with James Beard Foundation awards for Outstanding Chef and Outstanding Pastry Chef. Show More Summary
All the best things combined in one pie Chef Alex Seidel, owner of the decade old staple Fruition and three year old Mercantile Dining and Provision, collaborated with Lachlan Patterson of Frasca and Pizzeria Locale on a special pizza project. Show More Summary
With showers and flowers comes bright and refreshing cocktails to celebrate the season Although the Mile High City somehow managed to avoid any real snowy threats from winter, the tease of spring has the city seemingly brighter. AndShow More Summary
Boulder is now one raw fish spot short After nearly three decades serving some of the very best raw fish in Boulder, Sushi Tora called it quits. The restaurant, which was located at 2014 10th Street, was a staple of the Boulder Japanese...Show More Summary
View this gallery here.
The wildly popular cartoon cat café truck returns to Denver Originally aimed at the pre-teen female market, the Hello Kitty product line, created in 1974, has expanded to include dolls, stickers, greeting cards, clothing, school supplies, purses toasters, televisions... Show More Summary
Fried green tomatoes, beignets, meat pies, and more Slowly but surely, Golden continues to raise the bar on its restaurant scene. The latest addition is breakfast and lunch spot Sassafras American Eatery, which will open a third outpost there, according to BusinessDen. Show More Summary
The Boulder-grown neighborhood bistro is expanding The second restaurant to open in the Eastbridge development in Stapleton after Cattivella is Next Door, the neighborhood bistro sister-eatery to The Kitchen. This 3,100 square foot fourth...Show More Summary
Cocktail bar Ste. Ellie operates as usual Colt & Gray, the seven year old LoHi staple, will be closed this week. This is not a scheduled staff break nor is it a health department-mandated break, but rather the result of a kitchen walk-out that occurred last Friday. Show More Summary
The little three hour pop up that could It was a quick trip to Denver for San Francisco chef Deuki Kong who had a full house on Friday from 11 a.m. to 2 p.m. at his Sunday Bird pop-up at the RiNo Yacht Club. Kong made the trek to the...Show More Summary
The changes will take place in early May Pie queen Shauna Lott is changing things up with her brick and mortar business The Long I Pie, which launched at The Temple Bakery in January, 2016. In early May, Lott is taking her baking tools...Show More Summary
Get your #foodporn on When it comes to Instagram feeds, some Denver chefs are making us want to run to their restaurants and try their latest creation. Other are just getting us generally hungry through their enticing, interesting, well-curated...Show More Summary
The latest civilian attack left the owners of Damascus Grill with the loss of 11 family members, including two unborn children The count increased, as Mahmoud Yasser Kassir, the owner of Damascus Grill, a staple in the Denver diningShow More Summary
Teenager takes to social media to describe the mayhem caused by the colorful, coffee-free beverage By the looks of it, it appears as though it could, indeed, be radioactive. But a seemingly harmless, sweet and sour, pink and blue beverage from Starbucks, called the "unicorn frappuccino" has been met with hysteria, enthusiasm and outrage. Show More Summary
Online reviewers generously praise the ice cream shop for its sweet treats and old school charm Old School Charm: Sweet Cooies stands on its own, despite the inherent comparison to the Little Man Ice Cream, the team's original LoHi venture. Show More Summary
A staple weekend scene at this long-time downtown hot spot Vesta certainly has earned some street cred over the years. In a city booming with exciting, new restaurants each week, staying open and busy every night is no small feat. But...Show More Summary
Just BE Kitchen dishes up fast-casual paleo cuisine Paleo – often referred to as the caveman diet – recommends eating as the ancient paleolithic hunter-gatherers did: heavy on proteins, light on carbs. Inspired after connecting withShow More Summary


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Technically speaking, Dear World isn't a very good musical. In fact, it's well-nigh ridiculous, a shameless crowd-pleaser that is somehow baggy and thin at once, swapping character development and narrative coherence for broad strokes of platitude and attitude stitched together by the pomp-and-circus-pants of forced Parisian gaiety and bunk philosophical truisms. The songs are pretty good, though.
Gay guy here. Met a guy online. He came over. We had incredible sex and then a great conversation lasting several hours. But—and you knew there was one coming—he told me that he lied about his HIV status. (I asked him before meeting him, like I do with anyone.) He is undetectable, but he told me initially he was "HIV/STD negative." I got very upset—more from the lie than his status. (I know that undetectable is practically the same as negative.) I really like him, but that was a big lie. He told me all about his life and any other secrets after that.
I live with two cats, and I haven't looked at either of them in quite the same way since seeing Kedi, a lovely new documentary about the entrenched population of street cats roaming the ancient city of Istanbul.
The homeless are not the problem; homelessness is. Eugene's advocates for the unhoused are working overtime, searching for solutions. We should do more, we can do more and our local governments must do more.
The dog ban pushes those with nowhere to go out of downtown or forces them to give up a source of comfort and security, without fixing the root problem that puts people on the streets.
In this issue we look at Pastor Dan Bryant, one of the city's tireless workers for those in need, and the unsung Eugene Public Library, which has been filling in the cracks a day shelter should fill.
Eugene Public Library: The De Facto Day Shelter
A Day in the Life
A couple degrees colder and the rain would freeze.
"Hi there. Hello. Excuse me," Pastor Dan Bryant says to a crumpled heap of blankets and backpacks. "It's time to start collecting your things."
Silence and darkness. Only select corner marts, coffee joints and gas stations are open at this hour.
"I just need a sign of recognition," Bryant asserts.
A corner of fabric folds back, and out from the confusing wad signals a tiny hand.
It's ten minutes before the doors open and more than 30 people have gathered in the entry garden of Eugene's downtown public library. They are reading books, looking at their phones and chatting about movies. Some buy coffee at the Novella Café. They are in wheelchairs, in camo, in beanies. Some carry bags, one has a didgeridoo. There are fathers with babies, retirees, young professionals and sleepy-eyed women carrying crafting supplies.
A number of them are homeless.
When the library doors open nearly 50 people enter, a quiet mass that spreads to every floor, perusing books, heading into story hours for infants or getting online on the many available computers.
According to the city of Eugene, roughly 3,000 people in the community have no home to return to on any given night, and many others are on the brink of becoming homeless.
Yet for the past four years, the city has poured money, time and energy into designing a new City Hall that has yet to come to fruition, while the unhoused continue spending their nights on the streets.
Air quality concerns — after revelations about Portland's glass factories — bee die-offs and longtime worries about the dangers of aerial sprays, are hopefully being addressed via bills introduced into Oregon's Legislature this session.
After nearly six months of discussion, Springfield will join dozens of cities nationwide, including Eugene, to recognize Indigenous Peoples' Day on the second Monday of October.
• Giustina Land & Timber Co, 541-345-2301, plans to hire Northwest Reforestation Services LLC, 541-520-6215, to ground spray 54.2 acres on three units south of Fox Hollow Road; 162.1 acres on three units near Camas Swale; 50.6 acres near Bennett Creek; and 5.1 acres near Jones Creek with clopyralid, sulfometuron methyl, atrazine, hexazinone, Forest Crop Oil and/or Crop Oil Concentrate. See ODF notifications 2017-781-02786 and 2017-781-02857, call Brian Peterson at 541-935-2283 with questions.
The Oregon Department of Environmental Quality (DEQ) sent VISCO, Inc., a warning letter on March 10 for Clean Water Act violations at its Awbrey Lane facility. DEQ inspected VISCO's facility on Feb. 9 and observed that VISCO was failing to clean up sand blasting material, leaving it exposed to precipitation and therefore vulnerable to ending up in local waterways.
• Close on the heels of the news that conservative Councilor George Poling was stepping down from the Eugene City Council, longtime conservative Lane County Commissioner Faye Stewart announced his departure from the Board of Commissioners. Appointments for replacements will be made in April, and the replacements will probably reflect their predecessor's right-leaning values, but here's to hoping that these transitions leave some openings for electing progressives who prioritize the environment, human rights and helping those in need.
• The growing popularity of tiny houses is leading Keith Schneider of Eugene's Bohemian Cottages to expand from construction into all-day, do-it-yourself seminars locally and across the nation. Schneider and his crew have built or remodeled about 35 custom-crafted tiny dwellings over the past eight years, most 200 square feet or smaller.
• Ten Douglas County library branches will close on April 1, and Roseburg's main branch library will close May 31. Douglas County Commissioners have asked for specific input on governing source, funding streams and other library system operating issues. Public comment is needed on long-term solutions to the library system's funding crisis. Whether you can or can't attend the hearing, submit comments by email (email@example.com email@example.com) or snail mail (DC Commissioners, Courthouse, Room 217, 1036 S.E.
"My parents were the children of sharecroppers in the panhandle of Texas," says David Monk, who was born in Texas but was reared from age 6 in Las Vegas. "My dad worked at underground construction, digging tunnels for sewers and hydroelectricity." After high school, Monk came to Eugene to study Russian at the University of Oregon. He took three year-long breaks to work underground, in a coal mine and a hydro project, on his way to a 1983 degree in political science.
For Lane County musician and educator Tony Rust, Rolling Stones' record Sticky Fingers is a "top of the pile" album. "It's an album I grew up with," he says. "Solid songs all the way through."
Thaddeus Moore, owner and operator of Eugene's long-running Sprout City Studios, jokes that he hates battles of the bands.
K. Flay's music is an old fashioned that's been spiked with a mystery upper: It has an edge you can't quite put your finger on, but you can't get enough of it either. This alternative hip-hop artist is casually strolling to the top of the scene with her refreshing twist on a crowded genre.
There are songs, and then there are "art songs." I hate the latter term, mostly applied to vocal works written by 19th-century classical composers, because it implicitly suggests that all those other songs — y'know, the ones everyone actually listens to on their computers and phones and radios all day — are somehow not capital-A ART.
The Lane County Board of Commissioners has approved the land use change on a 4-1 vote, allowing for the destruction of a Native historical landmark, TV Butte, near Oakridge. This, against the protests of locals who live nearby and of our fellow Americans who are native to this land.
Shame on them, I say!
Nightingale Health Sanctuary (NHS), a city-sanctioned rest stop, needs help from its supporters.
There's nothing quite like very short plays to whet or renew your appetite for live theater. Don't like what you're watching? Wait a few minutes, and you get a brand-new story.
That constant variety helps explain the popularity of the Northwest Festival of Ten-Minute Plays, which premiered its ninth annual incarnation last weekend with an evening of eight 10-minute new plays at Oregon Contemporary Theatre.
The White Lotus Gallery has put up a new show, replacing an exhibit of contemporary art with Japanese paintings from the 19th and 20th centuries. The beautiful paintings will be up until April 1, and then they will come down, about 20 works altogether, and another group of artworks will replace them.
I recently spoke at Curious Minds Weekend in Toronto at the Hot Docs Ted Rogers Cinema. Audience members submitted questions on cards before the show—anonymously—but the moderator, Lisan Jutras of the Globe and Mail, and I were having so much fun talking with each other that we didn't get to many cards. So I'm going to quickly answer as many of the questions from the audience at Curious Minds as I can this week.
March is Wine Month in Washington (that state north of ours). Unless you have a passion for wine, that fact is not very important.


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Alyssa Siegel is a Licensed Professional Counselor in Portland, Oregon. She earned her MS in Counseling and her BA in Psychology and is a member of The Oregon Board of Licensed Professional Counselors, The American Counseling Association, The National Board of Certified Counselors, The National Coalition for Sexual Freedom, and The Society for the Scientific Study of Sexuality. She works with individuals and couples and specializes in relationships, sexuality, and women's identity development. Alyssa is a contributing author to the book "Your Brain On Sex, How Smarter Sex Can Change Your Life". For more information please visit alyssasiegel.com.
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- Specialty: Counseling Feminist Therapy Kink Positive Therapy Lesbian/Gay/Bi/Trans Affirmation Marriage and Family Therapy Psychotherapy Sex Therapy
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"Once again, Jasper had a fabulous stay with Susan & family! Thank you all, you make it so easy for ..."
"Big thanks to Jacob for hosting Scully the high energy 10mth old Golden Retriever pup for a week...."
"Chelsea sent through photos of Rockie and he looked like he was having a great time."
"Thanks Lisa for looking after Gus!"
"Great time had by Mac! Mel was so helpful and it was like he was at home from the start of his..."
"Once again Bron was awesome and flexible. We added an extra walk and that was no problem at all! ..."
"Great service again"
"Thanks Sally"
"Great stay"
"Another great week for our babies"
"Felt so comfortable leaving my furkids in the care of Cassie. They were bright, happy and healthy..."
"Friendly young lady with a genuine love of animals. My cat warmed up to her quickly ?"
"Great pet sitter"
"Samantha was busy this wknd and put me onto her sister heather who looked after my dog squid and..."
"Amazing as always!! Thanks a million Tegan!"
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It's official: Nextbit launches limited-edition red Robin phoneNextbit
A couple weeks after slyly teasing a red-coloured Robin, Nextbit has made the new version of its flagship official.
Nextbit, a new phone-maker made up of ex-Google and ex-HTC people, has announced that it is "introducing a limited 'ember' colorway" for Robin this summer, and it described the new phone as having "a neutral, deep-black back with bright red end caps that really pop".
Robin stands out from other Android handsets simply because it aims to resolve your storage woes with a clever software system that uses the cloud, and it will smartly archive and restore your content based on your usage and needs. When Pocket-lint reviewed the phone earlier this year, we said we liked the refreshing design, and that Nextbit's cloud storage solution works well.
During its ember announcement, Nextbit also announced beta testers will receive a software update for Robin that adds video support; the company has long promised to offer support for videos in smart storage. Beta testing is open to all Robin users. They just have to join the beta program (click here to join). Nextbit plans to eventually roll out the new feature to all Robin users.
As for that ember-coloured Robin, Nextbit said it'll only be produced in a limited quantity and sold exclusively at Nextbit.com for $299 starting 27 July. However, if you're in India, sales are via Flipkart and kick off the following week.
Robin was previously only available in the colour blue.
Samsung Galaxy S8 launch: What was announced and can you still watch Galaxy Unpacked 2017?
When is Android 7.1.1 Nougat coming to my phone?
Best smartphones 2017: The best phones available to buy today
Samsung Galaxy S8: Release date, specs and everything you need to know
- Samsung Galaxy S8 tips and tricks: An expert's guide
- HTC U 11 vs HTC 10: What's the rumoured difference?
- HTC U 11 vs Samsung Galaxy S8: What's the rumoured difference?
- Lenovo's entry-level Moto E4 and Moto E4 Plus revealed in spec leak
- Google Pixel 2: What do we want to see?
- OnePlus 5 confirmed to feature dual rear-camera, possible embedded fingerprint sensor
- IFA 2017: What to expect from Europe's largest consumer electronics show
- Google may release three Pixel devices this year, all to use Snapdragon 835 chip
- Apple's OLED iPhone 8 might not be ready until November or later
- Best Galaxy S8 and S8 Plus cases: Protect your new Samsung smartphone
- Samsung Galaxy S8 tips and tricks: An expert's guide
- HTC U 11 vs HTC 10: What's the rumoured difference?
- Amazon Echo vs Amazon Tap vs Echo Dot vs Echo Look: What's the difference?
- HTC U 11 vs Samsung Galaxy S8: What's the rumoured difference?
- Google Wifi review: Whole home internet coverage done right


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Fwd: Creativeprose: Type in Photoshop; The Twisted History of Garamond
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Subject: Creativeprose: Type in Photoshop; The Twisted History of Garamond
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Sign up for this newsletter | Forward to a Friend August 1, 2012 | Volume 13 Issue 29 Adobe® eLearning Suite 6:
The best tools for application simulation, product demos, digital imaging, rich animations, and audio production.
TWO LOCATIONS! Join pros like Paul Boag, Aaron Gustafson & Karen McGrane and expand your digital design skills. Register by August 15th and save $200!
iStock has millions of amazing photos, illustrations, videos and music tracks to match your awesome ideas. Go ahead, be awesome . We're ready. Editor's Corner Creative Past, Present, and Future
Whether you're interested in the past, present, or future of graphic design, we had you covered this week on CreativePro.
Delving deep into the past, Jim Felici gave us a wonderful history lesson, spanning over 500 years of typography with his new article Will the Real Garamond Please Stand Up? In this fascinating piece, Jim traces the roots of many popular modern typefaces, and shows how some Garamonds are more worthy of the name than others.
Also Gene Gable brought us some beautifully nostalgic pictures of youth from nearly three-quarters of a century ago, with Kids Being Kids, 1940s Style.
For those firmly rooted in the present, we had a step-by-step walkthrough of several key typographic techniques with a excerpt from Peachpit's Adobe Photoshop CS6 Classroom in a Book.
And for folks with an eye on the future, I continue to encourage you to check out the HOW Interactive Design conferences. There are two upcoming shows, one in San Francisco and one in D.C. Both will feature top notch speakers showing you how to transfer your traditional design skills to web, digital, mobile projects. And you'll also learn which trends and technologies are worth watching. Time is running out, but there's still time to register for HOW and enter our contest to have your registration fee refunded.
- Mike Rankin, Editor in Chief
Will the Real Garamond Please Stand Up?
by Jim Felici
When is a Garamond not a Garamond? When it's a Jannon. Huh? Read on for a full explanation.
Working With Type in Photoshop CS6
See how to format text, apply styles, make a type clipping masks, and more in this excerpt from the Photoshop CS6 Classroom in a Book.
Scanning Around With Gene: Kids Being Kids, 1940s Style
by Gene Gable
The innocence of youth has been portrayed in many ways and in many art forms over time. Here's a look at popular illustrations of children when times were a bit simpler.
News From The Past Week
ABBYY FineScanner Turns iPhones and iPads into Mobile Scanners
>> Taming Apple's New Mountain Lion (OS X 10.8)
>> Michigan State Supreme Court to Decide the Definition of 14 pt Type
>> Adobe Inspire for iPad
>> Tattly Turns One
Cool Stuff! You know what they say about "all work and no play." But what if play time includes a fun and fast-paced family game that helps you sharpen your visual perception and matching skills? That sounds pretty good. Spot It contains four challenging mini-party games in which players try to be the first to find matching symbols on the cards they draw. Subscriber Tools
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Cheap bus tickets to Bellinzona
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Bellinzona (Switzerland)
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Bellinzona (Switzerland)
Via Galbisio 60, Bellinzona (Switzerland)
Via Henri Guisan 1, Bellinzona (Switzerland)
Viale Stazione 36, 6500 Bellinzona (Switzerland)
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Travel Info: Visit Bellinzona
|Public transport in Bellinzona
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Here's an overview of the most popular connections to and from Bellinzona. Simply click on the connection of your choice and you'll find all the details about your bus route!


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Dr. Udaya Shetty MD Patient Reviews
- Psychiatry Virginia Beach, VA
Overall Rating
1 Patient Reviews
- Wait Time 50 minutes
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December 12th, 2016
Dr. Shetty does not take the time to really get to know you as a person. Kind of makes me feel like he is just churning out the prescription as quickly as possible. Usually spends about 5 minutes with me during my visits for my refillls.
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Get the facts about attention deficit hyperactivity disorder (ADHD) in adults, including the different types and symptoms of each.
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We have exciting news! We are pleased to announce that we have officially opened our new San Mateo location, we are proud to say that after almost 2 years of work, our new store is the largest bike shop in California!
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Wednesday, September 30, 2009
Testing a video ... working with a teacher of elementary French with some ideas of how little instructional videos might work. Using PhotoBooth on the Mac.
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Ocassional thoughts coming from the corner of my office. They could be related to family, cooking, golf, photography, or my working (and now sort of retired) life.


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The Pet Barn Warehouse, Inc.
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0 people saved this
Quality Pet Foods and Supplies.
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Results in Per Una Knee Length Cocktail Sleeveless Dresses for Women
1-25 of 44
Black M & S Per Una Shift Dress Size 12 Cruise, Cocktail, PartyBlack shift dress, embellishments, sequins, cocktail, cruise, party size 12.£2.500 bids£3.00 postageEnding Today at 9:44PM BST21h 35mBrand: Per Una
Marks and Spencer Per Una Bright Red Dress Size 6 New with tagsVery pretty red dress, on photos looks a bit orangy red, but it is a very bright red. Per Una Premium Range, has original attached, on label plus on dress/skirt.£10.990 bids£3.49 postageEnding Today at 6:34PM BST18h 25mBrand: Per Una
Blue Grey Black Fitted Short Dress Size 10 By Speziale @ Per UnaBeautiful fitted dress, bodice has a wide Of set v neck with double frill going around the neck and down the front of the dress. Belted waist. Armpit to armpit is 17ins. Waist is 28ins. Length from back of neck to hem is 39ins.£12.990 bids£3.20 postageEnding Tuesday at 12:01AM BST23h 52mBrand: Per Una
Bronze taffeta style party dress from Per Una in size 18 cruiseGreat party/cocktail dress from Per Una in size 18. Gorgeous and versatile bronze coloured taffeta style fabric which sits stiff but is very light to wear. Layer of black net underneath. Wide v neckline.£10.000 bids£2.90 postageEnding Today at 5:33PM BST17h 25mBrand: Per Una
M&S PER UNA SPEZIALE LADIES OCCASSION DRESS SIZE 10M&S PER UNA LADIES SPEZIALE OCCASION DRESS, SIZE UK 10. BEAUTIFUL DESIGN CONTAINING ITALIAN FABRIC FEATURING A INTRICATE WHITE SPIDER - WEB LIKE DESIGN WHICH GET'S LARGER TOWARDS THE BOTTOM ON BLACK STRUCTURED BACKGROUND PANELS.£9.490 bids£3.80 postageEnding Saturday at 5:09PM BST5d 17hBrand: Per Una
Per Una Beautiful Purple Chiffon Dress With Jewelled Detail Size 12Beautiful per una purple chiffon dress With Jewelled Detail Size 12£7.990 bids£5.35 postageEnding Wednesday at 1:43PM BST2d 13hBrand: Per Una
PER UNA BROWN SKATER SUMMER DRESS SIZE UK 14L£10.00£4.00 postageBrand: Per Una
Per Una Speziale Dress & Bolero Deep Purple in Size 18 VGCStunning Per Una Speziale Deep Purple Dress & Bolero Dress in Size 18 & Bolero..size 16, but does fit 18 Wool Rich Material.. beautifully tailored fit.. Round neck, slight scoop.. sleeveless with decorative flounces on shoulder. Measures 35" from neck to hem ,on the back and 22" across the underarms, laid flat. Cut out pattern on front, over self lining. Plain tailored back Lots of stretch in the material Bolero is angora mix , and machine washable. I loved this dress, but have since lost weight, so selling£14.990 bids£2.95 postageEnding Friday at 4:43PM BST4d 16hBrand: Per Una
PER UNA SPEZIALE BLACK BODYCON WIGGLE COCKTAIL DRESS SZ 10 BNWTSTUNNING BLACK WIGGLE / BODYCON COCKTAIL EVENING DRESS. PER UNA SPEZIALE. GENEROUS SIZE 10. SHEER PANEL AT NECKLINE. LUXURIOUS RIBBED STRETCHY FABRIC FOR PERFECT FIT.£16.990 bids£2.90 postageEnding Wednesday at 10:48PM BST2d 22hBrand: Per Una
Beautiful Multi Coloured Wrap Style Summer Dress Per Una Size 8Vibrant Multi-coloured dress from Per Una Size 8. Wrap style top with mock wrap skirt. Plain black fabric at waistband. Elasticated at centre back for a comfortable fit. Worn a few times but in good condition. Lovely dress for a summer wedding or party.£4.990 bids£3.50 postageEnding Saturday at 12:05PM BST5d 11hBrand: Per Una
BLUE/GREY COCKTAIL DRESS SIZE 10 (brand new)M & S DARK BLUE /GREY COCKTAIL DRESS SIZE 10. THE STYLE OF THE DRESS HAS A FRILL ON THE BUSTLINE. AND A FRILL AT THE FRONT OF THE DRESS AS SEEN ON PHOTO.£12.990 bids£3.50 postageEnding Sunday at 8:29PM BST6d 20hBrand: Per Una
New listingPer Una prom dress size 12 purpleDress size 12 waist 32" bust 36" hips 38". All measurements are taken flat. We recommend you check our measurements against a similar type of garment that fits you will so you can understand whether the item is likely to fit properly or not.£19.99£3.00 postageBrand: Per Una
Ladies M&S Per Una wiggle/bodycon dress, size 12 BNWOT.Beautiful Per Una dress, slate grey colour, size 12, New but no tags. Looks great against the metallic style shoes that are currently in season, especially the rose gold colours. Smoke / pet free home, any questions please ask. Payment within 3 days of auction ending thank you. Postage and packaging includes, the postage charge, the packaging and a small amount towards fuel/ PayPal and eBay fees.£24.99Brand: Per Una£3.99 postage
Marks And Spencer - Per Una - Faux Fur Dress With Crystals - Black - UK Size 12This lovely black faux fur and crystaled dress byPer Una fromMarks & Spencer is in good condition. This dress was made in China and can only be professionally dry cleaned. The outer shell is made of 100% Polyester and the lining is also made of 100% Polyester.£50.00Brand: Per Una£5.65 postage
New listingPer Una multi reds colour evening / summer dress size 18R with ruffly skirtsPer Una multi colour summer/ beach / cocktail/ evening dress size 18R straps with layered ruffly skirt. All measurements have been done while garment is flat and not at full stretch. has decorative waterfall layered ruffling effect to bottom of dress.£17.99Brand: Per Una£3.95 postage
New listingNEW PER UNA EMBELLISHED DRESS SIZE 12 BLACK, RED 67%POLYESTER 37 VISCOSEDRESS MEASUREMENTS.£16.49£2.00 postageBrand: Per Una
M & S Speziale Per Una Dress Size 16 Wedding Blue Black grey FormalM & S dress Per Una Speziale. Style note: C hic and sophisticated Dress that has timeless appeal. Complete the look with a pair of heels. Size 16. A fabulous wedding outfit! U sed once ( only tried on)& in Excellent condition - Stiff fabric with ruffles, Pencil shape, with belt, Colour splash.£29.99Brand: Marks and Spencer£4.75 postage
BNWT M&S Per Una Red Black Lace Cocktail Dress size 12 EU 40 Party CruiseA black polyamide mesh lace, knee-length shift dress with zip fastening and fully lined in dark wine red silky polyester lining. This is a stunning dress from Per Una Marks and Spencer. UK size 12 / D-EU 38-40 / US 8.£22.95Brand: Per Una£3.45 postage
PER UNA BLACK FLORAL PRINT KNEE FRONT WRAP DRESS SIZE UK 12£45.00Brand: Per Una£4.00 postage
Per Una - Emerald Green Prom/Cocktail Dress - UK Size 14 Regular - New With TagsUK Size 14 Regular. Emerald Green Sleeveless Prom/Cocktail Dress. By Per Una / M&S. We are part of the global Red Cross and Red Crescent humanitarian network. We refuse to ignore people in crisis. Teal mesh lining.£12.00Brand: Per Una£3.60 postage
PER UNA SPECIALE STUNNING GOLDen sage LINED LINEN BLEND DRESS SIZE 12Beautiful linen blend dress in golden sage colour. Flared skirt. Wide belt emphasizes a feminine elegant silhouette of the dress. In excellent condition. Armpit to armpit 19", waist 31". All approx.£33.99eBay Premium ServiceFree postageBrand: Per Una
Per Una Speziale Stunning Black Glam Cocktail Dress Sz 8 BNWT RRP was £99.00!For Sale - Gorgeous Per Una Black Cocktail Dress - Stunning, shapely with nice detail. Size 8. Lining is stretchy.£50.00Brand: Per Una£3.80 postage
M&S Per Una Ladies mustard yellow/black pattern pencil dress + black belt£17.00£3.99 postageBrand: Per Una
Ladies beautiful black Per Una dress size 10 NWTStunning black cocktail dress by Per Una in a size 10. Will add more photos. Layered dress with gorgeous bow detail on the shoulder and fully lined. Never worn NWT. Has a tiny dot, barely visible, but is on the top layer on the front.£12.99£3.95 postageBrand: Per Una
PER UNA UNUSUAL LEOPARD PRINT DRESS - SIZE 14 M - NWOTLeopard Print Dress with Blue Edging. Per Una Cocktail Dress. Size 14 M. Side hidden Zip.£19.99Brand: Per UnaFree postage
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