text:
Softball Slugs Seven Homers In Sweep Of EMU
MUNCIE, Ind. - - In its first-ever televised home games, the Ball State softball team used seven home runs, including two grand slams, to post a dominating doubleheader sweep of Eastern Michigan Friday afternoon at the BSU Softball Complex.
Ball State Sports Link covered both games live, with the broadcast going out state wide on Comcast Indiana, as well as locally on Comcast Muncie.
The Cardinals opened the day with a 10-7 victory, and followed with a 9-5 win in the nightcap to improve to 30-12 (8-2 Mid-American Conference). The Eagles fall to 19-26 (5-9 MAC) with the losses.
Of the Cardinals' seven home runs, two came from senior designated player Amanda Montalto (Las Vegas, Nev./Palo Verde) and two more from sophomore left fielder Jennifer Gilbert (McKinney, Texas/McKinney). Gilberts' two blasts improved her league-leading total to 13 this season, while Montalto's two shots leave her one behind at 12.
In the first-game victory, freshman right fielder Hanne Stuedemann (Mattawan, Mich./Mattawan) blasted her first career grand slam, while junior center fielder Amanda Carpenter (Santee, Calif./Santana) belted her first career grand slam in the second contest.
BSU's final homer of the day came from the bat of sophomore first baseman Taylor Rager (Fishers, Ind./Hamilton Southeastern) who hit a solo shot in the first game. With the seven long balls, the Cardinals have now improved their single-season school record total to 52
The Cardinals continued their overall hitting domination in the twinbill, posting a .364 batting average over the two games, with 11 of the 20 hits being multi-base knocks.
Senior shortstop Alison Mercado (Perris, Calif./Arizona Western College) led BSU at the plate with a .571 (4-for-7) average, while three Cardinals hit .500.
In the circle, senior pitcher Kim Mazzapica (Palm Harbor, Fla./East Lake) picked up her league-leading 18th win of the season in the first game, while senior pitcher Audrey Workman (Wickenburg, Ariz./Yavapai College) won the second contest after coming in and picking up a save in the opener.
Workman would strikeout a season-high 10 Eagles in the second game, after fanning one of the two batters she faced in earning the save in the opener.
The Ball State softball team returns to action Saturday, when it opens a two-game series versus Central Michigan with a 2 p.m. first pitch at the BSU Softball Complex. The game will once again be broadcast live by Ball State Sports Link and can be seen for free online at http://www.BallStateSports.com/liveevents.
Comcast Muncie and Comcast Indiana will also carry the game live, so check your local listings for availability in your area.
GAME 1 RECAP: Ball State 10 - Eastern Michigan 7
After a scoreless first inning, the Eagles tallied the first runs of the game in the top of the second, thanks to an Amanda Herron sacrifice fly and a RBI single from Jenn Lewis.
Ball State responded with a six runs in the bottom of the frame to take control of the contest. A Rager single and a double from sophomore third baseman Audrey Bickel (Munster, Ind./Andrean) set up a sacrifice fly from Carpenter for BSU's first run. After a wild pitch pushed Rager to third, an infield single and stolen base from Mercado put runners at second and third.
EMU looked to have slowed down BSU's offense with a fielder's choice from freshman second baseman Taylor Cox (Garden Grove, Calif./Pacifica) led to the second out of the inning at home, but junior catcher Sadie Robertson (Fenton, Mo./Rockwood Summit) drew a walk to load the bases. With two outs and bases juiced, Stuedemann delivered her first career grand slam to left-center field. Gilbert followed with a solo shot to give BSU the 6-2 advantage.
Ball State extended its lead to 7-2 in the bottom of the third thanks to a leadoff solo shot from Rager.
The Cardinals manufactured their eighth run of the contest in the bottom of the fifth thanks to an EMU error which allowed pinch runner Haley Smith (Baytown, Texas/Lee) to score from second on a Carpenter single.
Eastern Michigan would make the game close in the top of the sixth, scoring four runs to cut the BSU advantage to 8-6. Three of the runs came on homer from Courtney Nicholson.
Ball State would get two of the runs back in the bottom of the frame, on a clutch one-out, two-run double from Montalto. Robertson and Gilbert both walked to set up Montalto's two-run double.
EMU would add a final run in the top of the seventh on a RBI double from McKenna Russ, making the final score 10-7.
Mazzapica earned her league-leading 18th win of the season by allowing seven runs on 10 hits over 6.1 innings of work. Workman picked up her third save by recording the game's final two outs, including a strikeout.
Jenna Ignowski suffered the loss in the contest, falling to 10-7 by allowing six runs on five hits over 1.2 innings of work.
GAME 2 RECAP: Ball State 9 - Eastern Michigan 5
The Cardinals continued where they left off in the start of the second game, as Carpenter's first career grand slam gave BSU a 4-0 advantage after the first inning. Gilbert, Montalto, and Bickel all scored on the play after reaching base on a walk, single and walk, respectively.
A Gilbert two-run shot in the bottom of the second would extend the lead to 6-0, as she also plated Robertson who drew a walk to open the frame.
EMU would cut the lead in half with three runs in the top of the third, including an RBI infield single from Katy Blaharski, and a two-run BSU error.
Montalto extended the lead to 7-3 in the bottom of the fourth thanks to her first of two home runs in the game.
EMU loaded the bases with no outs in the top of the sixth, but only managed to score one run on a Nicholson fielder's choice.
Montalto then delivered her second home run of the game to lead off the bottom of the sixth, while a RBI double from Mercado pushed across BSU's final run of the game.
A double from EMU's Blaharski and a BSU error allowed the guests to score one run in the top of the seventh, but Workman would strikeout the other three batters she face in the frame to end the game.
Workman, who improves to 12-9 with the victory, struck out a season-high 10 batters in the contest, while allowing just one earned run and five hits over seven innings.
Lauren Wells (4-11) picked up the loss for EMU by allowing six runs on four hits over 1.1 innings of work.


text: Muscle Up! Evidence-based Solutions for Maximizing Muscle Growth By Pete McCall Resistance training is the process of exercising with external resistance for the purpose enhancing the functional performance of muscle, improving physical appearance or a combination of the two, and is a primary reason why many individuals start a workout program. Resistance training can both improve strength and increase muscle size simultaneously; however, there is a distinct difference between training for maximum force output (strength) and muscle growth. Resistance training alone does not induce muscle growth; the training load has to cause fatigue to stimulate the physiological mechanisms responsible for increasing muscle mass. The overload principle of exercise program design dictates that to stimulate physiological changes such as muscle growth, it is necessary to apply a physical stimulus at an intensity greater than the body is accustomed to receiving. Muscle growth from resistance training occurs by either increasing muscle fiber thickness or the volume of fluid in the sarcoplasm of muscle cells. Understanding how the muscular system adapts to the imposed demands of resistance training can help you determine the best way to train your clients for maximal muscle growth. Existing research offers guidance as to how the body may respond to a stimulus, but each individual will experience a slightly difference physiological outcome to the imposed demands of resistance-training exercise. The ability to add mass and increase the level of lean muscle is based on a number of different variables including gender, age, resistance-training experience, genetics, sleep, nutrition and hydration. Other emotional and physical stressors, each of which applies a stress that can change how an individual's physiological systems adapt to resistance training, also influence one's ability to add mass. For example, too much stress at work or a lack of sleep may significantly reduce the ability to grow muscle. Knowing how to apply this science, however, can greatly influence your ability to help your clients maximize their results. Mechanical and Metabolic Stress It is well known that physical adaptations to exercise, including muscle growth, depend on the application of the acute variables of program design. There is absolutely no question that resistance training leads to muscle growth; however, the science is undecided on exactly what causes muscle growth. Resistance training causes two specific types of stress—metabolic and mechanical—and both types can provide the necessary stimulus for muscle growth (Bubbico and Kravitz, 2011). Brad Schoenfeld is a researcher who has performed exhaustive literature reviews on training for muscle growth. "Mechanical stress is unquestionably a primary driving stimulus in post-exercise muscle growth," explains Shoenfeld. "There is compelling evidence that metabolic stress may also contribute to hypertrophic adaptations. A problem with the research is that mechanical and metabolic stress occur in tandem, making it difficult to tease out the effects of one from the other" (Schoenfeld, 2013). Mechanical stress refers to the physical stresses applied to the structures of the motor neuron and its attached muscle fibers, collectively referred to as a motor unit. Resistance training causes microtrauma to muscle tissue which in turn signals the biochemical reaction to produce new satellite cells responsible for repairing the mechanical structure of the muscle tissue as well as building new muscle proteins (Schoenfeld, 2013; 2010). Additionally in his research on cellular adaptations to resistance training Spangenburg (2009) recognized that "mechanisms activated during mechanical loading of muscle signal changes that create hypertrophy." Metabolic stress occurs as the result of a muscle producing and consuming the energy required to fuel contractions. The moderate-intensity, high-volume training programs responsible for muscle growth use the glycolytic system of energy production. A by-product of anaerobic glycolysis is an accumulation of lactate and hydrogen ions that changes blood acidity and creates acidosis. Evidence suggests a strong relationship between blood acidosis and the elevated levels of growth hormone that support muscle protein synthesis. In their review of the research, Bubbico and Kravitz (2011) noted that, "Metabolic stress, a result of the by-products of anaerobic metabolism (i.e., hydrogen ions, lactate and inorganic phosphate), is now also believed to promote hormonal factors leading to muscle hypertrophy." There are two specific types of hypertrophy (the technical term for muscle growth). Myofibrillar hypertrophy refers to the increase in size or thickness of individual actin and myosin protein filaments, which can improve the force production capacity of the myofibrils. Myofibrillar hypertrophy does not lead to larger muscles; rather, it results in thicker muscle fibers capable of generating more force. Sarcoplasmic hypertrophy is an increase in the volume of the semifluid interfibrillar substance in the intercellular space that surrounds an individual muscle fiber. This fluid contains the proteins used to promote tissue repair and growth. Sarcoplasmic hypertrophy can cause the cross-sectional area of muscle fibers to increase, but most of the enhanced muscle size is due to an additional volume of the sarcoplasm and non-contractile proteins not directly involved with force production. Resistance training with heavy loads to fatigue can result in a combination of sarcoplasmic and myofibrillar hypertrophy (Schoenfeld, 2010; Baechle and Earle, 2008; Zatsiorsky and Kramer, 2006). Designing exercise programs that build muscle mass requires knowing how to apply the stress of exercise in a way that doesn't create negative interference with other stressors. A good personal trainer should know how to manage exercise stress in such a way to promote an optimal response from a workout program. Designing a resistance-training program with a proper application of variables—specifically the exercises, intensity, repetition ranges and rest intervals—to create both a metabolic and mechanical demand on muscle tissue can stimulate the production of hormones and promote the synthesis of contractile proteins responsible for muscle growth (Schoenfeld, 2013; Bubbico and Kravitz, 2011). Mechanical Stimulus Knowing how to design exercise programs to stimulate maximal muscle growth requires an understanding of muscle fiber physiology. A motor neuron receives an action signal from the central nervous system (CNS), causing the attached muscle fibers to shorten and contract. There are two basic muscle-fiber classifications: type I (slow-twitch) and type II (fast-twitch). Type I, slow-twitch muscle fibers, are also known as aerobic muscle fibers due to their ability to create energy from oxygen, allowing them to produce force over an extended period of time. The two types of type II muscle fibers discussed most frequently in exercise physiology texts are IIa and IIb. Type IIb fibers use stored adenosine triphosphate (ATP) to generate a high amount of force in a short period of time without the use of oxygen making them completely anaerobic. Type IIa fibers can take on characteristics of either type I or type IIb fibers, depending on the applied training stimulus (Baechle and Earle, 2008; Zatsiorsky and Kraemer, 2006). The initial improvements in strength from a resistance-training program are primarily due to improved neural function as external resistance creates a stimulus that increases both the number of motor units activated and their speed of contraction. One of the long-term adaptations of muscle to resistance training is an increase in muscle fiber cross-width. As the cross-sectional area increases in size, the fibers have more surface tension and become capable of generating higher amounts of force. Muscles with a larger cross-sectional area of individual muscle fibers are capable of producing greater amounts of force. Despite a common misperception that lifting weights can lead to an immediate increase in muscle size, it can take eight weeks or longer, even in a well-designed program, for significant muscle growth to occur. According to the all-or-none theory, a motor unit is either active or inactive; however, when it is stimulated to contract it activates all of the muscle fibers connected to it. Slow-twitch motor units have a low threshold for activation and low conduction velocities, and are best suited for long-duration activity requiring minimal force output because they attach to type I muscle fibers. Fast-twitch motor units are attached to type II muscle fibers and have a higher activation threshold, are capable of conducting signals at higher velocities and are better suited to producing force rapidly because they can produce ATP quickly without the need for oxygen. Fast-twitch muscle fibers also have a greater diameter than type I fibers and play a more significant role in hypertrophy. Recruiting and innervating type II muscle fibers requires creating enough mechanical and metabolic overload to fatigue the involved muscle by the end of the set (Zatsiorsky and Kraemer, 2006). Metabolic Stimulus Muscle motor units are recruited via the size principle with smaller, type I motor units recruited first before the larger type II fibers capable of generating the force necessary to move heavy loads. When type II muscle fibers are recruited, they use stored muscle glycogen to create the ATP required for contraction and this leads to an adaptation that can greatly influence muscle size. As muscle cells deplete glycogen for fuel, they will adapt by storing more glycogen during the recovery phase. One gram of glycogen will hold up to 3 grams of water when stored in muscle cells. Performing high repetitions to momentary fatigue can not only create the acidosis to stimulate growth hormone production, but can also deplete stored muscle glycogen, resulting in an increase in muscle size once it is replenished (Schoenfeld, 2013). According to David Sandler, the Director of Science and Education for iSatori Nutrition and a former strength coach for the University of Miami, mechanical stress probably plays a greater role in inducing muscle growth. "Weight lifting creates structural damage and degrades muscle proteins. Once the damage has occurred the body will release proline-rich peptides as a signal to the endocrine system to initiate the repair process." Endocrine Stimulus for Hypertrophy The endocrine system produces the hormones that control cellular function. Mechanical and metabolic stress applied to muscle fibers trigger the endocrine system to increase the production of the hormones responsible for repairing damaged muscle tissue and growing new protein cells. The hormones testosterone (T), growth hormone (GH) and insulin-like growth factor (IGF-1) are produced as a response to resistance training because they promote the protein synthesis responsible for repairing and growing new muscle (Schoenfeld, 2010; Vingren et al., 2010; Crewther et al., 2006). The rate of protein utilization and subsequent muscle growth is related to the damage of the muscle fibers involved in training. Moderate to heavy loads performed for higher repetition ranges can generate higher levels of mechanical force, which creates more damage to muscle protein and signals the production of T, GH and IGF-1 to remodel protein and build new muscle tissue (Crewther et al., 2006). The endocrine system experiences acute and chronic adaptations to resistance training, both of which are essential for muscle growth. In the acute phase immediately post-exercise, the endocrine system will produce T, GH and IGF-1 to promote repair of the damaged tissue. The long-term endocrine system adaptation is an increase in the receptor sites and binding proteins, which allow T, GH and IGF-1 to be used effectively for tissue repair and muscle growth (Schoenfeld, 2010; Baechle and Earle, 2008; Crewther et al., 2006). Schoenfeld (2010) observed that muscle damage as a result of mechanical tension and metabolic stress from high-intensity exercise is an effective stimulus for producing the hormones responsible for cellular repair and that IGF-1 is "probably" the most important hormone for enhancing muscle growth. Whether the endocrine system is influenced more by mechanical or metabolic stress is not certain; however, research indicates that organizing the volume and intensity of a training session to feature heavier loads with shorter rest periods can lead to an increase in the production of anabolic hormones that promote muscle growth (Schoenfield, 2013; 2010; Wernbom, Augustsson and Thomee, 2007; Crewther et al., 2006). Resistance Training for Muscle Growth It is simply not enough to lift a weight for a high number of repetitions if it does not cause momentary muscle fatigue. The body is extremely efficient at conserving and utilizing energy, so if the same exercise is repeatedly performed with the same load then it could limit the amount of mechanical or metabolic stress placed on the muscle and minimize the training effect. To stimulate muscle growth, the variables of exercise program design must be applied in a manner that places a mechanical stress on the muscle tissue and also creates a sizable metabolic demand. Zatsiorsky and Kraemer (2006) identified three specific types of resistance training: the Maximal Effort Method, the Dynamic Effort Method and the Repeated Effort Method (Table 1). Maximal Effort Method The Maximal Effort (ME) Method of strength training uses heavy loads to enhance motor unit activity by innervating the higher threshold type-II motor units and their attached muscle fibers. ME training can improve both intramuscular coordination, which is the number of motor units functioning within a specific muscle, along with intermuscular coordination, which is the ability of a number of different muscles to time their firing rates to contract simultaneously. The primary stimulus of ME training is mechanical; specifically, myofibrillar hypertrophy, which can greatly increase the force output of a muscle without adding too much size. The ME method is effective for strength development, but is not the most effective approach for increasing muscle size. The Dynamic Effort Method The Dynamic Effort (DE) Method of strength training uses non-maximal loads moved at the highest attainable velocity to stimulate the muscle motor unit. The DE Method activates the contractile element of muscle to create an isometric contraction and place tension on the body-wide network of fascia and elastic connective tissue. When the contractile element shortens, it loads the fascia with elastic mechanical energy that, when rapidly shortened, creates an explosive action to move an external load. The DE Method is the most effective means of increasing the rate of force development and developing explosive power required for many sports or dynamic activities. However, training with the DE Method does not place a significant amount of either mechanical or metabolic stress on the contractile element of muscle, which are necessary for stimulating muscle growth. The Repeated Effort Method The Repeated Effort (RE) Method of strength training requires the use of a non-maximal load performed until momentary muscle failure (the inability to perform another repetition). By performing the final few repetitions per set in a fatigued state to stimulate all of the motor units, the RE Method can engage all the fibers in an involved muscle and create a significant overload. Due to high repetition ranges performed with a moderately heavy load, the RE Method stimulates hypertrophy by creating both a mechanical and a metabolic overload, and is frequently used by bodybuilders for increasing lean muscle mass. The RE Method utilizes slower motor units for the initial repetitions; as these motor units begin to fatigue, the muscle will recruit type II high-threshold motor units to sustain the necessary force production. Once the high-threshold motor units are activated, they fatigue quickly, leading to the end of the set. As anaerobic type II fibers are used, they create energy through anaerobic glycolysis, which produces metabolic waste like hydrogen ions and lactate that change blood acidity. Research suggests that acidosis—the change in blood acidity due to an accumulation of blood lactate—is associated with an increase in GH and IGF-1 to promote tissue repair during the recovery phase (Schoenfeld, 2013; 2010). It is important to note that if the load is not sufficient or the set is not performed to failure, then it will not stimulate the type II motor units or create the requisite metabolic demand that help promote muscle growth. The RE Method provides three key advantages: It has a greater impact on the metabolic function of the muscle, provoking greater levels of hypertrophy. It involves a significant number of motor units, leading to strength gains. It can have a lower risk of injury when compared to the ME Method of training. Rest and Recovery Often the most overlooked variable of any exercise program is the post-workout recovery period. Whether it is mechanical or metabolic stress that provides the stimulus for muscle growth is not as important as allowing the time for T, GH and IGF-1 to promote muscle protein synthesis after a training session. Exercise is a physical stimulus applied to a muscle and is only part of the equation responsible for muscle growth. Adequate recovery is essential to allow the trained muscles sufficient time to replace muscle glycogen and the physiological process to repair and rebuild new tissue. The most active period of protein synthesis is the 12 to 24 hours after a hard training session. The frequency of training a muscle group is dependent upon the individual's training goals, experience and conditioning status. Appropriate recovery for muscle growth is approximately 48 to 72 hours before exercising the same muscle group. Inducing metabolic and mechanical stress in the gym will only go so far in promoting muscle growth. T and GH are produced during the REM cycles of sleep, meaning that a full night's rest is critical for promoting muscle growth after strength training. Insufficient rest and recovery does not allow for optimal muscle protein synthesis and could lead to an accumulation of energy producing hormones like epinephrine and cortisol, which can reduce the ability to generate new muscle tissue. Loss of sleep, loss of appetite, lingering illness and cessation of gains from exercise are all symptoms of overtraining, which can significantly affect an individual's ability to achieve his or her fitness goals (Beachle and Earle, 2008). "Under recovered" is another way to think of overtraining. "Promoting muscle growth requires periods of off-loading (active rest) to allow for a complete recovery," says Schoenfeld (2013). When working with clients to promote muscle growth, encourage them to allow proper time for sleep to ensure optimal results. Developing a Workout Program for Muscle Growth The standard protocol for hypertrophy training requires performing eight to 12 repetitions with enough intensity to induce momentary fatigue by the last repetition. Short- to moderate-duration rest intervals of 30 to 120 seconds help create a sizable metabolic demand. Completing three to four sets per exercise ensures an effective mechanical stress on the involved tissues. The tempo of movement should be relatively short during the concentric phase of muscle action, (i.e., one to two seconds), and should be longer (i.e., two to six seconds) during the eccentric phase to ensure adequate mechanical strain. "From a hypertrophy standpoint...eccentric actions have the greatest effect of muscle development. Specifically, lengthening exercise is associated with a more rapid rise in protein synthesis" (Schoenfeld, 2010). Compound, multijoint movements with free weights like barbells, dumbbells and kettlebells involve a number of different muscles and can generate a sizable metabolic effect during training, especially in the 12 to 20 repetitions range. Selectorized machines that focus on muscle-isolation or single-joint movements allow mechanical stress to be placed directly into localized tissue. Schoenfeld acknowledged that each play a role in optimal muscle growth: "Free weights involve a number of contributing muscles, which helps improve density, while the stabilization provided by machines allows for heavier loads on specific muscles." The following exercise program is based on the latest research related to achieving muscle growth. The metabolic and mechanical demand from high-volume training can create significant muscle soreness and is only recommended for clients with at least one year of resistance-training experience. Have a client start with a complete dynamic warm-up featuring a variety of body-weight movements and core exercises to ensure the tissue is ready to handle the stresses of high-volume training. Even if a training session is only going to focus on one or two body parts, performing a warm-up for the entire body can help increase caloric expenditure and promote recovery of muscles trained prior to that session. The resistance-training program should start with compound movements using free weights to engage as much muscle as possible and, over the course of the training session, move toward using machines to place stress on specific muscles. The final exercise of each workout should be performed on a machine to do a drop set, which involves using a set weight for as many reps as possible and then, when fatigue occurs, lowering the amount of weight used and continuing. Drop sets can induce significant metabolic and mechanical stress, but can also create extreme discomfort and therefore should only be used at the end of a workout. Each client will require a program specific to his or her needs, but here is one approach to maximizing muscle growth. You'll notice that this program features limited cardio. According to Schoenfeld, "Too much energy expenditure can limit muscle growth." Conclusion The science behind muscle growth is fascinating, but for many it simply provides a technical explanation for the advice that has been passed on from one generation of bodybuilders to the next. One thing is certain: Muscle growth occurs as the result of progressively applied training loads; however, it is still not completely clear whether that muscle growth is the result of mechanical or metabolic overload. Therefore, identifying whether a metabolic or mechanical stimulus is more appropriate for a client interested in muscle growth will take some trial and error. Some clients may be capable of tolerating the discomfort that comes with training to muscle failure required to create a metabolic overload, while others may prefer a heavier load for fewer reps to induce mechanical stress. While both mechanical and metabolic stimuli result in muscle growth, the fact is that both can also lead to significant muscle soreness. If a client wants to add lean muscle mass, he or she must understand what is involved and be willing to put forth a tremendous effort. In fact, this might be the only time when the phrase "no pain, no gain" is appropriate. References Baechle, T. and Earle, R. (2008). Essentials of Strength and Conditioning, 3rd edition. Champaign, Ill.: Human Kinetics. Bubbico, A. and Kravitz, L. (2011). Muscle hypertrophy: New insights and training recommendations. IDEA Fitness Journal, 2326. Crewther, C. et al. (2006). Possible stimuli for strength and power adaptation: Acute hormonal responses. Sports Medicine, 36, 3, 215238. Fisher, J., Steele, J. and Smith, D. (2013). Evidence-based resistance training recommendations for muscular hypertrophy. Medicina Sportiva, 17, 4, 217235. Mohamad, N.I., Cronin, J. B. and Nosaka, K.K. (2012). Difference in kinematics and kinetics between high- and low-velocity resistance loading equated by volume: Implications for hypertrophy training. Journal of Strength and Conditioning Research, 26, 1, 269275. Schoenfeld, B. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43, 179194. Schoenfeld, B. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength and Conditioning Research, 24, 10, 28572872, Spangenburg, E. (2009). Changes in muscle mass with mechanical load: Possible cellular mechanisms. Applied Physiology, Nutrition and Metabolism, 34, 328335. Verkhoshansky, Y. and Siff, M. (2009). Supertraining, 6th edition. Rome, Italy: Verkhoshansky. Vingren, J. et al. (2010). Testosterone physiology in resistance exercise and training. Sports Medicine, 40, 12, 10371053. Wernbom, M., Augustsson, J. and Thomee, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37, 3, 225264. Zatsiorsky, V. and Kraemer, W. (2006). Science and Practice of Strength Training, 2nd edition. Champaign, Ill.: Human Kinetics. Pete McCall is a personal trainer and fitness educator in San Diego, Calif. He holds a master's degree in exercise science and health promotion from California University of Pennsylvania, and is a Fellow in Applied Functional Science with the Gray Institute in Michigan. In addition, he is a Certified Personal Trainer (CPT) with ACE and NASM; a NSCA-Certified CSCS; and holds the IFS and PES advanced specializations from NASM. McCall's personal philosophy is that fitness is "having the ability to do what you want to do, when you want to do it." Throughout his career, he's helped numerous people live healthier lives through physical activity.

subset: commoncrawl


text:
Town Square
A gentler Town Square Forum
Original post made by CDSI Research, another community, on Feb 21, 2012
Readers, among neighborhoods e-exchanges are noticing gentler, more respectful commentary on the town square forum. Let's thank commentators for their efforts and hope that "a thoughtful gathering place for sharing community information and opinion" as part of your news process continues.
Even recent movement to direct email contact with neighborhood reps and me under various pseudonyms of town square forum commentators has become more respectful.
The result is appreciated.
MORE information? email@example.com
a resident of Danville
on Feb 21, 2012 at 7:00 pm
Just wait until October/November...
a resident of another community
on Feb 29, 2012 at 3:43 pm
Dear Editor,
In less than a week, a kinder, gentler town square forum reverted to occupation by Informed Resident(s) authors and the brutality of attacks rather that contribution to a thoughtful gathering place for sharing community information and opinion. And still we only have your silence in response to such attacks.
Can you explain why?
CDSI Research Fellowship, email@example.com
a resident of another community
on Feb 29, 2012 at 4:16 pm
Could it be that you only see what you want to see? …because the flip side of the coin, in my humble opinion is that you and your small network of posters are the ones initiating the attacks. You seem to want to ignore that simple truth.
I offer the following;
I have never started a single post here. Yet you and your cohorts have started at least a dozen of them-all meant to cast mud on certain elected officials and candidates. Normally I would not care, but you do so with full knowledge that what you are posting is untruthful.
Since you disagree (or just plain don't accept) a differing point of view, you continue to suggest that responses to your assumptions, innuendo and painting of specific individuals must be an attack. Sorry, but I disagree. If I wanted to "attack you" I would be approaching this from a completely different angle. My posts are from a position of defense and setting the record straight. If that offends you, so be it, but stop crying foul.
Hal, if you are so concerned about the rules I once again offer the following;
On this topic thread; Web Link
YOU posted under 2 different pseudonyms-a direct violation of rule #3 found under "Terms of Use"-I am sure you are extremely familiar with them. Web Link So either you could deny making those posts, or not answer and be guilty with your silence.
Post #2 above "Posted by So much for Gentler?, a resident of another community, on Feb 26, 2012 at 7:55 am"
Post #4 above; "Posted by [removed], a resident of another community, 2 hours ago"
Care to explain?
You don't even live in District #3 but yet you maintain an unhealthy infatuation with that supervisor. Maybe you should ask yourself, and your friends why you are posting the same rhetoric over and over re; Dist 3 and #5 supervisors when this is mainly an Alamo/Danville/San Ramon forum.
What I find routine in all of your posts is that you have an infatuation with telling others, from the County Supervisors, to the editors here at the Danville Express forum how to conduct their business.
C'mon Hal, you are old enough to know that silence, often speaks volumes. I think you can figure that much out, or is that asking too much?
a resident of another community
on Mar 1, 2012 at 9:32 am
Dear Gina,
Thank you for your update on HAL, but the request was an update on Cleaning up the town square forum. Just as your editors get commentary focused on a thoughtful gathering place for sharing community information and opinion, you sponsor more attack brutality in Informed Resident postings.
How well is that working for you? Seriously?


text:
forum: Everything else
Pages: 1 | Home » Everything else » dear all
#1 Sun 24 Feb 13 1:57pm
- Member
- Member since Sun 24 Feb 13
dear all
Hello everyone! I'm a Hungarian housewife and I'm here to gather and swap ideas to amaze (is there such a word in English?!) my family: my husband and my 18 month-old son. We love spenidng time together and cooking is a "family hobby".
Hungarian cuisine is said (and supposed) to be fine: bit spicy but full of excellent dishes! Hope to give and get good tips!
PS:Sorry for any misspellings!
#2 Sun 24 Feb 13 2:14pm
- Forum super champ Occupation avoiding housework
- From The land of song.
- Member since Tue 04 Oct 05
Re: dear all
welcome to the forum emese.andre
We had a lovely week in Budapest a couple of years ago and have plans to return there before too long , I agree the hungarian cuisine that we had was good, we ate out most of the time as we were on holiday .
There was an amazing food market in Budapest and upstairs there were cafes , I remember wating the little dumplings which were a bit like irregular slaped tiny pieces of pasta type dough , I think they get refered to as 'pinched dumplings' .
I would like to know a good recipe for making those if you have the time to write it down here on the forum.
What I noticed about the hungarian food is that there were a lot of peppers used in it , not so much hot peppers but the milder pepper that is eaten as a vegetable.
Maybe you could start a thread about Hungarian food , I think we would all be interested.
#3 Sun 24 Feb 13 2:51pm
- Forum super champ Occupation Just being me
- Member since Fri 28 Mar 08
Re: dear all
It's nice to have you here on the forum. I loved visiting Budapest - great people, place and food, amazing place really.
#4 Sun 24 Feb 13 5:25pm
- Forum champ
- Member since Fri 19 Nov 10
Re: dear all
ciao from Friuli emese.andre and welcome with your enthusiasm. I often think many tips in my family recipes have something hungarian, such as adding raisins to codfish recipe, I ate as child but did only once for my husband.
Have a nice time feeding your beautiful family and share tips with us
Last edited by Grandmadamada (Sun 24 Feb 13 5:25pm)
#5 Mon 25 Feb 13 9:17am
- Forum champ
- From Durban South Africa
- Member since Thu 24 Jun 04
Re: dear all
Hi and welcome.
#6 Mon 25 Feb 13 7:07pm
- Forum champ Occupation Opiskelija
- From Finland
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Re: dear all
Welcome to the forums
#7 Tue 26 Feb 13 10:25am
- Member Occupation Editorial assistant/general online chap
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Re: dear all
Welcome! Let me know if I can help at all - I daresay everyone will make you feel comfortable, however.
#8 Tue 26 Feb 13 4:40pm
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- From North Carolina
- Member since Thu 15 Jul 04
Re: dear all
Welcome to JO's!
#9 Fri 08 Mar 13 2:41pm
- Forum super champ
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Re: dear all
Pages: 1 | Home » Everything else » dear all


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text:
Of Wine and Romance in Napa Valley
Ink House Bed and Breakfast • St. Helena, CA
Escape Kit
- A Two-Night Stay for Two in a Standard Queen or Midsize King ($299), Sundays through Thursdays or Fridays and Saturdays
- Or, a Two-Night Stay for Two in a Deluxe King or Small Suite ($399), Sundays through Thursdays or Fridays and Saturdays
- Daily Champagne Gourmet Breakfast for Two
- Six VIP Wine Tasting Passes
- Complimentary Evening Port Wine
- Daily Bicycle Use for Two (As Available)
- Combine Unlimited Vouchers to Extend Stay
The Destination
Laid out like a blanket over the rolling hills north of San Francisco, Napa Valley covers enough ground to play host to more than 275 wineries—nearly 800 square miles. That's a lot of vino—much of it award-winning. A happy accident of geography, Napa's variety of soils and microclimates make for a huge diversity of flavors from bitter reds to candy-sweet pinot grigios. The breadth of production has also made the region a haven for foodies looking to find the perfect fare to pair with each unique varietal. Still, despite the very healthy wine tourism, Napa remains a largely sleepy enclave and thus the perfect place to get away.
The Digs
The Ink House Bed & Breakfast is an award-winning boutique inn in St. Helena, about 65 miles north of San Francisco. This 1884 Victorian, listed on the National Register of Historic Places, was selected by Gayot as one of Northern California's top 10 best B&Bs of 2011, and by TripAdvisor for an Award of Excellence. All four rooms are elegantly appointed with antiques, luxe bedding, flat-screen TVs, private bathrooms, and complimentary Wi-Fi, and all offer views of either the inn's Petite Syrah grapes or neighboring Whitehall Lane Winery's 110-acre vineyard.
Wake up to a gourmet breakfast of fresh-baked cinnamon buns and muffins and a rotating hot entrée, like the B&B's legendary artichoke fritatta. Finish your morning coffee on the inn's charming wraparound veranda.
"With its covered wraparound porch, this vibrant yellow Victorian on the National Register of Historic Places is the perfect place to spend a lazy day in the wine country."-- Gayot
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the fine print
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- Other conditions apply • PAID AND PROMOTIONAL VALUES EXPIRES ON April 15, 2013 • PAID VALUE DOES NOT EXPIRE • PAID VALUE EXPIRES ON April 15, 2018 • PROMOTIONAL VALUE EXPIRES ON April 15, 2013 • Enjoy By April 15, 2013
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text: ‹Previous Next› ITEM NO. 5755FPL-EX DESCRIPTION 59" Espresso/Brushed Nickel Floor Lamp with on/off push thru socket switch, 11' usable 45° SPT-2 power cord. Includes 14"x14"x14"x14"x12" White Linen Hardback Shade. Recommend 32 or 27 watt CFL bulb. SHIPPING CODE: Q - Quick Ship This is a stocked item. As of last night we have 93 available for sale. More will be coming soon. AVAILABILITY SCHEDULE: In Stock Today: 93 Total Available in 1-2 Weeks: 93 Total Available in 2-4 Weeks: 93 Total Available in 4-6 Weeks: 93 Total Available in 6-14 Weeks: 93 MINIMUM ORDER: 1 Request Information for 5755FPL-EX * = Required. *Name: Don't fill this out: *Email: Phone: (Used for contacting you instead of email, if entered.) How Can We Help You? How would you like to Modify this Lamp? DO NOT FILL OUT: Related Items 5712E2O-SN 5688E2OD-EX 5670S-EX 5670D-EX Complementary Items 2054P4 3311P 3328CPL 3314VPL 3313VPL 3312VPL


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The search is on for the 2013 Ahuwhenua Young Maori Trainee/Cadet of the Year.
This is the first year the competition has targeted young Maori sheep and beef farmers.
Last year, the inaugural Ahuwhenua Young Maori Trainee/Cadet of the Year competition was held for young Maori dairy farmers, as part of the 2012 Ahuwhenua Trophy BNZ Maori Excellence in Farming Award.
The Ahuwhenua Young Maori Trainee/Cadet of the Year competition aims to encourage young people into leadership roles and foster personal development and growth.
"We want to celebrate and recognise outstanding achievement and excellence in Maori farming," says Fred Hardy, strategic business development manager at AgITO.
Hardy, who is also a member of the judging panel, says young Maori who enter the competition will be rewarded with an invaluable learning experience and exceptional opportunities.
The 2012 Ahuwhenua Young Maori Dairy Trainee/Cadet of the Year winner, 22-year-old Tangaroa Walker, a farm manager for Toa Farms in Kennington, Southland says: "I want to motivate young Maori by directing them down the path I have followed to show them that the opportunities are out there if you are willing to sacrifice and put in the hard yards."
Walker aims to own a farm and says he knows how he's going to do it. He was also a speaker at the federation's conference, talking about his passion for dairy farming and the benefits he has experienced since taking the title.
Mark Coughlan, a farm assistant at Wairarapa Moana Farms Dairy 2, Mangakino and Tyson Kelly, farm hand at Corboy Farms, Te Awamutu, were runners-up in this year's competition.
Coughlan says he encourages young Maori to enter the competition because it opens doors to so many opportunities.
"It's a great way to kick off your career and it drives you to be successful. Being involved was fun and exciting too," he says.
Hardy says he enjoyed witnessing the positive effects the competition had on these three young men.
"I could see the benefits it brought to their careers, their self-esteem and confidence. It was a thrill discovering young Maori who were focused not only on their own careers, but also on their community and those around them," he says.
"The beauty of the Ahuwhenua Young Maori Trainee/Cadet competition is that the judging process is designed to allow the trainees to show us how good they are - all elements and aspects are taken into consideration and combined to make a decision. We're excited to meet motivated and passionate young Maori sheep and beef trainees in the New Year."
The Ahuwhenua Trophy competition dates back to 1932 when it was established by Sir Apirana Ngata with the support of the then Governor General, Lord Bledisloe.
The awards alternate on an annual basis between beef and sheep and dairy farming. In 2013 the focus is on sheep and beef.
Entries close on January 30. Entry is free and forms are available from the Maori Trustee, Te Puni Kokiri and AgITO websites - www.ahuwhenuatrophy.maori.nz, www.maoritrustee.co.nz or www.agito.ac.nz.
The winner will be announced at the Ahuwhenua Trophy Awards evening in Taradale, Hawkes Bay on June 7.


text:
Bend proceeding set to begin Monday
BEND, Ore. - Former Central Oregon Community College anatomy instructor Thomas Bray will go on trial Tuesday on charges he raped two women last year – but a judge, not a jury will decide his fate.
Deschutes County Circuit Judge Stephen Tiktin signed Bray's previously requested waiver of a jury trial at a Friday motions hearing, and the judge will begin hearing arguments in the case on Monday.
District Attorney Patrick Flaherty had filed a motion asking that a video that allegedly shows Thomas Bray striking a woman be provided to prosecutors.
The defense allegedly got the video from one of Bray's ex-girlfriends. Tiktin rejected the prosecution's motion, citing Oregon case law. He said the defense does not have to give it to the DAs office unless the defense itself plans on using the video in court.
Bray, 38, is charged with 11 felony and misdemeanor counts in the two alleged incidents in February of last year. He has pleaded not guilty to the charges.
Bray and his Portland defense attorney, Stephen Houze, were not in court Friday and took part in the motion proceedings by phone. Before signing the jury trial waiver, Tiktin asked Bray and his defense if they were aware that Tiktin's son works for the Bend Police Department. They said they were.
Bray was arrested early last year after a woman he met on Match.com accused him of assaulting her at his downtown Bend apartment after they went out for a drink. The 23-year-old women told police Bray repeatedly struck and raped her over a three-hour period, at one point choking her until she lost consciousness.
Prosecutors filed more charges several months later, involving a second woman – a 21-year-old student who briefly dated Bray and claimed he had strangled and raped her while the two were dating early last year.
Houze filed numerous pre-trial motions, including ones arguing he should be allowed to present evidence of the past sexual behavior of one of Bray's accusers at trial. Houze said evidence involving the 21-year-old, identified as SJ, describe a consensual sexual relationship between the two.
House also requested that a defense team investigator – subpoenaed by prosecutors to appear as a witness – be allowed to remain in the courtroom during the trial, to assist in Bray's defense.
A 90-minute motions hearing is scheduled Monday morning before Tiktin, on the eve of the trial's start.


text:
Nice Apartment in the Old Town
숙박 가능인원2
침실 수1
면적25 m²
Floor No.1
- 부엌
- 방 잠금 장치
- 발코니/테라스
- 수건
- 인터넷
Accommodation summary
|Seidmacherinnengäßchen, 50667 Köln, 독일
The modern single-room apartment is located in the heart of Cologne's old town, right on Heumarkt, which is the very center of historic Cologne. It is also located near the world famous Cologne Cathedral and the central station. The Rhine with its awesome promenade is also only a few minutes away. Thus, this accommodation is ideal for guests of the Cologne fair, concert guests and visitors of museums, shopping enthusiasts and tourists of all kinds. The fairgrounds and the Cologne Arena can be reached in 5 minutes by tram (2 stops) or by car.
Many activities can be started from the apartment and reached on foot, for example, exploring the historic old town, stop at one of the most famous breweries of Cologne, visit the numerous museums or an event at the Musical Dome and the Cologne Philharmonic. Also enjoy a stroll along the Rhine promenade or a shopping trip in the nearby pedestrian zone. Many restaurants, pubs and bars are right outside the door, so no car would be needed to get around!
If you have any further questions please do not hesitate to contact me.
숙소규정Earlier check- in might be possible (after consultation)
Later check- out is probably possible (after consultation)
Late check- in is also possible, but please ask in advance.
Towels, bed linen, coffee, tea and welcome drinks are included.
Pets are not allowed.
Please do not smoke inside the apartment.
|Weekly rate for 1 guest
|34914825 ₩
|Monthly rate for 1 guest
|114636568 ₩
|1 명 이상시 가격
|1976311 ₩ 1박당/
|Check-in before
|환불 규정
The apartment in situated very well for truism. Near by the Dom and the museums.
The host should do something to prevent the heavy noise from a discotheque, witch drums and bass can be clearly heard in the apartment during the hole night. We experienced that 2 out of 5 nights. The kitchen is poorly equipped.
Cornelia is a gracious and most helpful host! The apartment was perfect for my needs, centrally located and convenient for everywhere I needed to be. And having a proper coffemaker was a special treat! Yes, it is a noisy neighborhood on the weekend (at least on the weekend that I was there), but Cornelia thoughtfully supplies earplugs. That's the only downside and since I'd been warned (by another visitor's review), I actually found the noise less disturbing than I'd anticipated. But for location, this apartment just can't be beat!
Dear Cornelia, Many Thanks for everything. The Flat was clean, tidy, and satisfying. I think use it also for next year. Nice day Dalla Rosa Giovanni
We where there for Gamescom 2013. Everything was very good, the location and the appartment. Cornelia is a good host, the contact was good. Koelmesse is a 30 minutes walk and easy to find. Mabye till next year, when we will go visit Köln again :) Greeting from Holland.
Cornelia was lovely, and has definitely done all that she can to make the stay as pleasant as possible. The apartment was spotless and really nicely furnished, with everything you could need (apart from internet connection though, which was a down side for me). The problem is: this is THE noisiest place we have ever stayed! We struggled to sleep at all, due to the clubs nearby which are mysteriously open and playing ridiculously load music from 11 pm until 9am. Sometimes, after a relatively quiet night the music would start blasting out at around 6am and it was infuriating. For this reason, I wouldn't stay there again. :(
All was perfect,the city, people and of course the apartment, and Cornelia was very nice. We will come again!!!
The apartment was lovely and clean and in a fantastic location, so easy to get everywhere in Cologne and lots of bars and restaurants near by. Conny was lovely to meet and left little complimentary treats which was a great touch. Will definitely be re-booking next time I go to Cologne :)
Es war alles perfekt!
Schöne Unterkunft, tolle Gastgeberin, die uns u. a. mit allen Infos versorgt hat. Wir hatten eine Mega Zeit in Köln. Wir kommen gerne wieder. Danke Cornelia!
Apartamento inmejorablemente situado, en el centro del centro de la ciudad, bien comunicado, muy bien decorado y equipado, muy limpio. Te permite ahorrarte la tarjeta de transporte, puedes ir caminando a todas atracciones y zonas de compras y de ambiente nocturno de la ciudad, estas en medio de todo. La atencion del amfitrion es exquisita, todo facilidades. La mejor eleccion de alojamiento que he hecho en mucho tiempo.
- 확인된 숙소의 품질
- 모든 호스트는 전화로 입증되었습니다.


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Re: Idiot of the Day...[ Edited ]
@Seventy_X_Seven Intercourse is human nature my friend plus his wife died... So I guess his sex drive died to huh? Well put yourself in Kratos shoes I guess you won't look at another woman again but hey great news for you , you have the next best thing in Ancient Greece your very own left and right hand or both enjoy yourself
Re: Idiot of the Day...[ Edited ]
@Lord-Kratos23 In All Honesty Man, I Respect You A Lot !
But I Test You On 03-12-13 !
I Want To See What A Great Man Does Under Extreme Conditions ? .Lol
Long, Live, The Shade Legion Σκιά !
TLoU GotY 2013 .
Re: Idiot of the Day...[ Edited ]
@Lord-Kratos23 Define "Play-Time" Please ?
*stripesmarine is not sure if he means what he thinks it means, stripesmarine is now terrified*
Long, Live, The Shade Legion Σκιά !
TLoU GotY 2013 .
Re: Idiot of the Day...
I don't need to justify him in any way because I like him that way.
As for the guy... rotfl "Is that Athena?" He's talking like some random guy who never saw any video game
Re: Idiot of the Day...
Simply ignore this idiot. Not respecting this very game is like not respecting the Greek Mythology. i think this dude is another of the anti-Greek idiots around the world wanting to banish Greece from this world, just like the Hebrews want.
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text:
Discussion in 'Fan Zone' started by Gaede, Nov 28, 2012.
I have faith in this team.
They're capable of losing to anybody.
Built in excuse for possibly losing to this team? Lmao! Skins/giants will destroy Philly next time they play. Dallas has to (watch out) though. Ugh
and on sunday night football.....
I was going to say something...
isn't vick and mccoy coming back
if so then it'll be an easy win for philly
If Murray plays would you start Bryce Brown or Demarco Murray in a PPR league?
Everything points to a loss on Sunday the Cowboys usually lose on Sunday night. Something about primetime games in general bring out the worst in the Cowboys. They're terrible in Dec and they usually come back looking flat and unprepared after a long week especially after Thanksgiving. They're 1-3 in last 4 after Thanksgiving games.
Plus the Cowboys almost always lose to at least one team every season they're suppose to beat and Philly is the only team the Cowboys have left that they should beat. If the Cowboys were to stumble on Sunday at home against a Philly team that has been ravaged by injuries to key players and is more screwed up than they are that may be enough for Jerry to pull the plug on the Garrett project after the season.
The BOO BIRDS that have been flocking around Cowboys stadium the past 3 home games will be in full force Sunday night if the Cowboys get off to another slow start and lose to a Philly team that could possibly be the worst team in the league right now.
Is there any way the Cowboys DO WIN?
Geeze, this team has given us NOTHING to soar our confidence that they can beat ANY team in the NFL..
I can very easily see Dallas losing this game.
The mindset of this team is crap. Utter crap..
They don't play with any edge. Never do they stomp on the neck of the opponent when they are down.
Yet, the silly question arises. "Is there any way "we" puke: ) Don't win Sunday Night?"
Yes, many reasons why they may not win Sunday Night.
We win going away...17-16
Reid is pretty darn good in December and now that they know they have not shot at playoffs, all pressures is off.
Only way we lose is if we beat ourselves like in the Giants, Seahawks or Skins game with pathetic starts.
Of course, haven't you been watching?
Just curious; which team has more original starters missing?
I had heard we have 9-10 missing, what about them?
I think we're missing maybe 3 on the OL, a corner, a safety, two great ILBs, a DE, a RB....anything else?
It won't be close.
Cowboys 38-13.
and primetime.
You must be expecting another 21 points by the defense and special teams.
Not a definitive answer from Reid.
If you need to see it as that be my guest. I know and respect the man as a coach. It is nothing more than that.


text:
Quest Doncaster apartment hotel offers guests a relaxed and comfortable Doncaster accommodation experience.
Set amidst peaceful and established gardens, Quest Doncaster is located within easy access to Melbourne's eastern suburbs and CBD. The tranquil greenery allows for both our leisure and corporate guests to experience peace and quiet whilst relaxing in comfort and privacy.
Our newly refurbished 35 room property provides Studio apartments, One Bedroom apartments and Two Bedroom apartments each featuring kitchenettes. These modern fully-serviced apartments have all the comforts of home, and are the perfect accommodation choice for guests travelling for a day, a week or months.
Two well-appointed conference rooms feature within this property. We cater for small groups of two up to groups as large as 100 delegates. We offer both room hire usage as well as full conference catering packages.
Quest Doncaster offers complimentary on-site parking, as well as a complimentary BBQ area in our courtyard garden and complimentary laundry facilities.
Both leisure and business guests can experience one of Melbourne's premier shopping centres at Westfield Doncaster, wine and dine at Yarra Valley wineries, experience the Dandenongs and gain access to Melbourne's eastern suburbs of Doncaster, Donvale, Templestowe, Bulleen, Balwyn, Mont Albert, Box Hill, Blackburn, Nunawading or Mitcham.
Quest's properties are owned and operated by franchisees just like us. In many cases
we'll be the person who checks you in or recommends the best places to eat around
We take great pride in offering you a personalised service, quality accommodation
and making sure you have everything you need for a comfortable stay.
The professional and dedicated team at Quest on Doncaster always strive to assist wherever they can. With a strong focus on building client relationships and maintaining customer service, I know I can rely on them every time
Elise Cooper, Personal Assistant, CoolDrive Distribution
When traveling I choose to stay at Quest apartments Doncaster. The warm greeting on arrival along with there spotless rooms and helpful staff ensure
my return
Richard Denton, Director, Kwote
855 Doncaster Road, Doncaster 3108 AustraliaLocation map
Type the code from the image


text:
Strange string of fires make neighbors wonder if their house is next
EL PASO COUNTY, Colo. - Firefighters kept watch over a home destroyed by a fire on Thursday as neighbors worry who could be the next target in a strange string of fires.
A fire crew with Cimarron Hills Fire Department watched smoke billow from the home Thursday. They couldn't use as much water or other techniques to extinguish the fire because Colorado Bureau of Investigation and El Paso County arson investigators needed to sift through evidence to determine the cause of the latest fire.
A trip to Kachina Drive was all-too-familiar for the Cimarron Hills Fire Department. Wednesday night's fire was the seventh fire they battled on the street in less than two years.
The string of fires started with the vacant property next door to the burned home. In May 2011 the home that used to stand on the now-empty property went up in flames. A modular home was built later on the property. A neighbor said a day after the building was completed, it was up in flames. Then, it caught fire a second time. After that, firefighters put out a shed fire on the property. Next, crews battled a brush fire.
The string of fires raises questions.
"It's very unsettling. We had the one house here and multiple fires there, now it's moving to other homes. It's very concerning to us," said Lt. Matt Rasdall.
Neighbors said they don't feel safe in the neighborhood.
"Everyone thinks there is someone out here doing something," said neighbor Ross Jamison. Jamison has children at home and he's frustrated that investigators don't have answers.
"It just makes you wonder, watching the embers, if my house could be next or not so there isn't any telling what's going on," said Jamison.
Donna Henderson has lived on the street for 11 years. She said it's been a quiet neighborhood until May 2011.
"You kind of wonder, is it someone we know? Is it a neighbor? Because, like I said, we know everybody. Is it kids? Is it someone we come in contact with every day? And, what's going to happen next?" said Henderson.
She hopes the investigation will give the neighborhood answers and closure.
"Summer is coming up, people are going to take vacations, you're going to be gone, what are you going to do? Yeah, it's making me very nervous," said Henderson.
Two neighbors were afraid to speak, fearing their house would be next.


text:
I tried the hibernation diet this spring for a couple months. http://www.youtube.com/watch?v=3c1lbfhPLeM
It seemed to work. I lost about 15 lbs. I also discovered that swallowing a mouthful of honey right before bed allows one to function on less sleep for longer periods of time.
This is anecdotal evidence, not medically proven.


text: If the O-Line doesnt improve and FAST, its only a matter of time before Romo gets clocked. 50 pass attempts per game yields 50 opportunities for hits. We need pass protection and a running game. Right now the Boys have neither. Im not a pessimist; im a realist. I fully expect Orton to be playing very soon.


text:
Anil Ananthaswamy:
What it takes to do extreme astrophysics
All over the planet, giant telescopes and detectors are looking (and listening) for clues to the workings of the universe. At the INK Conference, science writer Anil Ananthaswamy tours us around these amazing installations, taking us to some of the most remote and silent places on Earth.
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3 Beds | 3.00 Baths | 7,700 sq. ft.
MASTERFULLY SITUATED DIRECTLY ON THE BEACH! Estate Five North boasts elegance at it's finest with an incredibly spacious plan encompassing over 8,400 square feet of impeccable living area !! The custom architectural design complements the spectacular great room, formal dining room, gourmet kitchen, media room, and library in addition to the full three bedroom suites including the guest cottage with its own private kitche...
|Single Family: $5,700,000
4 Beds | 5.00 Baths | 7,916 sq. ft.
Wide southern views of Venetian Bay are enjoyed from almost every room in this Park Shore waterfront home. The unique and spacious interior design allows effortless entertaining, with 3 ensuite bedrooms and complete separate guesthouse. The courtyard pool, complete with a calming waterfall, separates the two cabanas, each with private entrances, from the main home. A large wrap-around lanai offers generous outdoor relax...
|Condo/Town Home: $5,295,000
4 Beds | 5.00 Baths | 6,094 sq. ft.
It really IS better at the top! Experience luxurious beachfront living as you step from secured elevators into your own private entry foyer in this spectacular penthouse residence. Three screened and shuttered terraces as well as one open terrace offer sunset to sunrise views along with wonderful flow-through breezes. Floor to ceiling glass window walls bring in plenty of natural light and scenic views throughout the home...
|Single Family: $4,995,000
5 Beds | 6.00 Baths | 5,600 sq. ft.
Remarkable water vistas on Venetian Bay. Exquisite renovation in 2008! The most private home on the bay and the second largest built over the water on Gulf Shore Blvd. This 5 bedroom, 6 1/2 bath residence has 10-15 ft. ceilings. Marble and granite throughout. a 51 ft. pool and spa area and deeded beach access across the street. Remarkable 220 ft. of linear dockage with 3 boat lifts. The largest deck on the water in Parks...
|Single Family: $4,895,000
4 Beds | 5.00 Baths | 6,747 sq. ft.
104' GULF ACCESS WATERFRONT! Boat Dock and Jet Ski Dock. Exceptionally large covered lanai with summer kitchen, lush tropical landscaping, a negative edge pool & spa with water features combine to make this the Perfect Home for Outdoor Living. Custom designed, no interior detail was overlooked. A wide water view greets you from the foyer featuring 24 Italian marble flooring and a stunning floating staircase. Floor length...
|Single Family: $4,862,000
4 Beds | 4.00 Baths | 5,390 sq. ft.
H.6478 - Experience the ultimate in waterfront living! This incredible site, with over 170 ft on Moorings Bay, provides, unparalleled panoramic, water front views. For the boating enthusiast, a 120' dock, a 27000 lb. boat lift, and an additional personal watercraft lift are here for your disposal. A sweeping, elevated lanai, with outdoor kitchen, negative edge pool & spa, sun deck and covered outdoor living areas, can acc...
|Condo/Town Home: $4,795,000
4 Beds | 5.00 Baths | 5,095 sq. ft.
This incomparable 15th floor penthouse in the Aria is the largest unit in this exquisite high rise building and is situated in one of the best locations in Naples on Gulf Shore Blvd along Venetian Bay with world class shopping and dining steps away! This 4 bedroom plus den, 5 full and 1 half bath residence is complete with all the amenities and custom designer appointments you desire such as the volume ceilings with tra...
|Condo/Town Home: $4,770,000
4 Beds | 4.00 Baths | 4,773 sq. ft.
Cosmopolitan living with a new beachfront address this 14th Floor residence with breathtaking views of the Gulf of Mexico encompasses 5,757 total sq ft with 4 bedrooms, and 4.5 baths. Walls of glass bring the Gulf, city, & bay views to the interior with all rooms opening to wrap around screened balconies with beach breezes. Designer appointed with classical elements, polished marble flooring, 10'ceilings, custom wall cove...
|Condo/Town Home: $4,500,000
4 Beds | 4.00 Baths | 5,779 sq. ft.
Living the lifestyle of a Mediterranean villa by the sea, this magnificent 6,800 sq ft penthouse, perched above the Gulf of Mexico, commands unparalleled blue water panoramas through wrap-around window walls continuing along the expansive screened terrace with summer kitchen. Masterfully renovated displaying the highest quality appointments and craftsmanship, spaces are with highlighted with polished marble & walnut floor...
|Single Family: $4,295,000
4 Beds | 4.00 Baths | 5,698 sq. ft.
Long panoramic views overlooking Venetian Bay abound this immaculate home with over 160 ft of water frontage, ideally located on a quiet cul-de-sac point in highly desirable Park Shore. This property has many high-end finishes such as granite and marble countertops, hardwood and marble flooring, and intricate volume ceilings. Entertaining is effortless with this open floor plan where all first floor areas flow easily to t...
|Single Family: $4,195,000
5 Beds | 5.00 Baths | 5,425 sq. ft.
This property presents a fabulous opportunity to experience of best of Naples waterfront living!Sought after southwestern exposure provides fabulous sunsets views across wide and long viewsof Venetian Bay. This 5 bedroom, 5.5 bath home is perfect for family living. The chef's kitchen features 2 breakfast bars, a dining alcove, tons of custom cabinetry, a professional 6 burner Wolf gas cook top, two Meile dishwashers...
|Single Family: $3,995,000
5 Beds | 6.00 Baths | 5,218 sq. ft.
A boater's dream awaits at this spacious single family home with southern exposure on Venetian Bay. Outdoor living is encouraged by the second story wrap-around lanai, and expansive brick patio with grilling area and the infinity edged pool and spa. Elegant details, such as marble flooring, gas fireplaces, onyx counter tops, radius glass and custom built-ins provide luxurious waterfront living. Large dock with two lifts c...
|Condo/Town Home: $3,875,000
3 Beds | 3.00 Baths | 4,499 sq. ft.
Extraordinary views, refined finishes and an artfully expanded floor plan make this residence one of the finest available on the Park Shore beach. Floor-to-ceiling window walls capture the waters of the Gulf, the city lights and Venetian Bay. There is a private elevator lobby, dining room, living room, gourmet kitchen, family room with large casual dining area, master suite, two guest suites, study, 3.5 baths plus two scr...
|Condo/Town Home: $3,795,000
3 Beds | 4.00 Baths | 5,069 sq. ft.
12th Floor unit in One of Naples Finest High Rise Buildings within the Naples Cay Community. Over 5,000 sq. feet under air. Direct and Unobstructed Gulf and Bay Views. Spacious floor plan with Italian marble and carpeting throughout. State of the art kitchen, with many high end appliances. Luxurious master suite with the finest of finishing. Numerous built-ins and upgrades. Two oversized terraces, complete with electroni...
|Condo/Town Home: $3,500,000
3 Beds | 4.00 Baths | 3,925 sq. ft.
Welcome to residence 1503 at the Provence, one of Park Shore's premier beach front towers. This 3 bedroom plus den, 4 bathroom sky home offers breathtaking views of both the gulf and bay. This professionally decorated residence is offered turnkey and was recognized at the 2008 Sand Awards taking home the honor for Perfect Design. If you are looking for luxury beach front tower living second to none, featuring exquisite...
|Condo/Town Home: $3,400,000
3 Beds | 4.00 Baths | 3,696 sq. ft.
Architectural masterpiece with striking Gulf views. Custom interior features and the impeccable attention to detail have created the perfect setting for this tropical seaside residence. The spacious interior design encompasses nearly 4,000 square feet including all custom gourmet kitchen, three full bedroom suites plus billiards room/den or fourth bedroom, family room, four full baths, ten foot ceilings and eight foot doo...
|Condo/Town Home: $3,395,000
4 Beds | 4.00 Baths | 5,069 sq. ft.
Impeccably presented 10th floor residence offering truly magnificent views of both the Gulf of Mexico beach and Venetian and Pelican Bays. Comprising 3 very large bedrooms and a den/4th bedroom, this light and bright, spacious floor plan provides over 5,000 sq. ft. under air with an additional two large screened balconies availing of Naples' memorable sunrises and sunsets. With marble flooring throughout, a magnificent go...
|Single Family: $3,295,000
4 Beds | 4.00 Baths | 4,203 sq. ft.
A spectacular single family home with nearly 115' on the Venetian Bay features a custom floating dock, impressive outdoor area, four bedrooms, four and a half baths, and multiple balconies and terraces, making relaxing and entertaining a breeze. The property faces east, but opens to the south, with ample southern exposure on the large pool. A privacy wall combines with a sophisticated, ivy-covered fence to encompass the p...
|Single Family: $3,200,000
5 Beds | 5.00 Baths | 5,241 sq. ft.
Boater's Beautiful Bay Front Home located on Inner Doctors Bay just minutes to the open waters of the Gulf of Mexico. This very desirable centrally located Park Shore listing is just minutes to the beach, 5th Ave and 3rd St. South, the Phil, Waterside Shops, the Villages on Venetian Bay and Mercato. The discriminating buyer will be delighted with the custom built-ins and free flowing floor plan. Fine features include gr...
|Single Family: $3,200,000
4 Beds | 5.00 Baths | 3,977 sq. ft.
Cherish the Lifestyle! Sensational view of Moorings Bay....Spectacularly Designed Interior! This unique waterfront villa encompasses over 3900 square feet with 4 bedroom suites, gourmet kitchen and den while embracing secluded tropical ambiance! Exquisite architectural design and superior specifications boast private elevator, fireplace, multiple balconies and summer kitchen. The many uncompromising features also include ...
|Condo/Town Home: $3,200,000
3 Beds | 3.00 Baths | 3,669 sq. ft.
Both night and day, capture sensational unobstructed Gulf-to-Bay views. Absolutely impeccable interior decor, expansive lanais and spacious architectural design boasting over 3,660 sq. ft. of air-conditioned space. This delightful plan features private elevator entry, light, bright western exposure, 3 full bedroom suites, a family and entertaining room. Rare, private and secured building and shared by only 52 residences. ...
|Condo/Town Home: $3,195,000
3 Beds | 4.00 Baths | 3,696 sq. ft.
Spectacular Gulf views and stunningly decorated by Collins & DuPont, this immaculate beachfront condominium offers a perfect balance of brightness and attention to detail. A short stroll from Venetian Village, which offers fine dining and unique shopping. Potential availability of large boat dock.
|Condo/Town Home: $3,175,000
4 Beds | 4.00 Baths | 4,750 sq. ft.
C.7957 - Subtle beachfront sophistication greets you as the private elevator opens into your spacious four bedroom plus family room, 4.5 bath home. This beautiful north side residence is enhanced with hardwood flooring throughout and a gourmet kitchen with state of the art appliances. The soft, neutral palette is the perfect backdrop for your personal style. Sand and surf is just steps away. The Seasons is conveniently lo...
|Single Family: $2,999,000
4 Beds | 5.00 Baths | 4,825 sq. ft.
Rarely available this unique 5,797 total sqft. beach residence offers luxury living on three levels in the intimate enclave of Casa Mar. Palladium windows frame gorgeous Gulf views beyond & sliding glass doors open to gulf-side terraces enjoying beach breezes & sounds of a rolling surf. The main living area encompasses a formal dining area open to a warm & inviting great room with wood burning fireplace, stone floors, soa...
|Condo/Town Home: $2,995,000
3 Beds | 3.00 Baths | 4,175 sq. ft.
Enjoy outstanding views of the Gulf, Venetian Bay & city life from 1 of the 4 private terraces featured in this luxury residence. The expansive floor plan includes a separate family, living & formal dining room & custom kitchen with granite countertops, natural gas cooking & a chef's island with Sub-Zero refrigerator drawers. A gas fireplace adds a cozy touch to the expanded family room surrounded by floor-to-ceiling wind...
|Single Family: $2,995,000
4 Beds | 3.00 Baths | 2,402 sq. ft.
Ideal southwestern exposure with commanding views of Moorings Bay and the much sought after 'no bridge' access to the Gulf of Mexico. The property is situated on a quiet street and features over 100 feet on the water with 4 bedrooms providing ample space for family and guests. View the famous Naples sunsets from the covered lanai with heated pool and spa. Enjoy private beach access at the Moorings Beach Park, gourmet dini...
|Condo/Town Home: $2,995,000
3 Beds | 3.00 Baths | 5,069 sq. ft.
Situated on the 6th floor of one of Naples finest high-rise buildings this large 5,000 SF plus residence offers 3 substantial bedrooms, 3.5 baths, a den/study, living/dining room, a state-of-the-art gourmet kitchen and west facing family room. Finished to the highest of specification comprising marble, wood and carpet flooring, this home includes impressive built-ins in both the study and family room. Additional features ...
|Condo/Town Home: $2,925,000
3 Beds | 3.00 Baths | 3,669 sq. ft.
Luxury living with a beachfront address, this 4,113 sq ft fourth floor residence enjoys direct azure Gulf of Mexico views with lush tropical beachfront gardens. Private elevator lobby entry opens into the great room with sliding glass doors to the spacious Gulf front 250 sq ft screened terrace. Enjoy watercolor sunsets, soft breezes, sounds of the surf and twinkling city lights in the evening from this open floor plan. ...
|Condo/Town Home: $2,895,000
4 Beds | 4.00 Baths | 4,740 sq. ft.
C.7771 - An incredible opportunity awaits you in this spacious beachfront estate. This four bedroom plus family room, 4.5 bath home has been tastefully decorated with soft neutral tones throughout, stylish furnishings and exquisite marble floorings, cozy fireplace in the family room are just a few of the features that set this residence apart. The gourmet kitchen is equipped with built in Miele cappuccino maker, wine co...
|Condo/Town Home: $2,875,000
3 Beds | 3.00 Baths | 3,465 sq. ft.
The ultimate in luxurious beach front living with uncompromising 200 degree views of the gulf, bay and city, this 3,887 total sq ft 12th floor residence is unique with a fabulously reconfigured 05 floor plan expanding the sq footage to include a study and expansive quartz topped wet bar. Designer appointed by Collins and DuPont with opulent finishes of polished marble flooring, onyx & marble inlay, Venetian plaster walls...
|Condo/Town Home: $2,800,000
4 Beds | 4.00 Baths | 4,740 sq. ft.
This property lives like a private home but with all the conveniences and amenities of a luxury condominium. Enter this spacious southwest facing 4BR/4.5BA end residence through a private elevator foyer. Exquisite appointments include Brazilian cherry hardwood floors, gourmet kitchen, expansive master suite with morning kitchen & beautiful views. Two large wraparound lanais showcase a tropically landscaped pool area & sun...
|Single Family: $2,795,000
3 Beds | 3.00 Baths | 3,778 sq. ft.
Waterfront three bedroom plus study home with multiple open and screened lanais, heated pool, and private spa on prominent Neapolitan Way in Park Shore. This home offers a formal living room and dining room in addition to a large family room, spacious kitchen, and breakfast nook. The voluminous master suite offers a sizeable walk-in closet, relaxing master bath with jetted tub, dual sinks, private water closet, and walk-t...
|Single Family: $2,695,000
5 Beds | 5.00 Baths | 4,514 sq. ft.
All custom Mediterranean 2-story home in Park Shore West of 41. Just 3 blocks to the beach and less than 5 minutes to Venetian Village & Waterside Shops for fine dining and shopping. The home features 5 bedrooms, 5 1/2 baths, and tons of storage! It also has a georgous designer pool and spa with fountain deck jets, a lap pool, oversized deck, pergola, and outdoor kitchen. The ultimate gourmet kitchen with Sub-Zero Ref...
|Condo/Town Home: $2,695,000
3 Beds | 3.00 Baths | 2,737 sq. ft.
|Single Family: $2,695,000
3 Beds | 3.00 Baths | 2,335 sq. ft.
Located just seconds from the Gulf of Mexico, no bridges stand between this home and the Gulf of Mexico. Commanding views with 100 ft on Moorings Bay and lush, mature landscaping perfectly framing expansive views. Three bedrooms plus den and three baths makes this home a wonderful place to enjoy the Naples lifestyle.
|Condo/Town Home: $2,595,000
2 Beds | 3.00 Baths | 3,393 sq. ft.
Spectacular views from the Gulf to the Bay from all of the main living areas in the outstanding residence in Park Shore's newest and final beachfront building. The spacious floor plan can be set up as a 3 bedroom or 2 bedroom den and includes just under 10' ceilings, a kitchen/family room with gas fireplace, large living/dining room and two screened and shuttered terraces. Aria offers all the finest amenities including ...
|Condo/Town Home: $2,585,000
4 Beds | 5.00 Baths | 4,410 sq. ft.
Tasteful and spacious 4 bedroom, 5 bath corner residence in sought-after Provence. This residence has a modified floor plan with over 4,400 square-feet of living area plus 2 screened lanais with Gulf and Bay views. Enter through the gallery, with custom painted murals, that leads to the great room with 10-foot ceilings and Gulf view. Beautiful 24 fossil stone flooring can be found throughout. Each bedroom offers direct ac...
|Single Family: $2,495,000
4 Beds | 4.00 Baths | 4,057 sq. ft.
Stunning Exterior Architecture leads to a serene and thoughtful interior in this brand new developer's personal residence. Attention to detail is evident throughout as you enter through mahogany and glass front doors to a peaceful, open floor plan and spa-like retreat. Gorgeous walnut floors, soaring ceilings, and stunning custom built cabinetry accent this amazing home. You will appreciate three large living spaces and a...
|Condo/Town Home: $2,495,000
4 Beds | 4.00 Baths | 3,736 sq. ft.
Rarely available corner residence..On the Perfect Floor in the Perfect Stack. Large screened terraces across the entire back provide direct glistening Gulf of Mexico water views. Like new and meticulously cared for offering 3736 Sq. Ft. of living area, with stone, wood floors and walls of glass. Gourmet kitchen opens to family room and breakfast area. Massive great room with separate formal dining room, master bedroom ...
|Condo/Town Home: $2,495,000
3 Beds | 3.00 Baths | 3,400 sq. ft.
Rare and refined, this 3 bedroom or 2 bedroom plus den, 3 bath residence has been designed to perfection with elegant finishes including Venetian plaster and fine architectural detail. Window walls surround you with views of the Gulf, the city lights and Venetian Bay. The heart of the home is the wonderfully spacious kitchen and family room which includes a bar and flows easily into the living room and dining room making ...
|Single Family: $2,495,000
4 Beds | 4.00 Baths | 4,758 sq. ft.
In a highly desirable location, this newer residence offers a casually elegant decor that complements the open floor plan. Top-notch features include chiseled chiapac marble floors, granite & onyx countertops, crown moulding & plantation shutters. The chef's kitchen includes a Dacor gas stove, convection oven & large pantry. Den has cherry built-ins & desk plus bamboo flooring. Theater includes luxurious seating for 8, se...
|Condo/Town Home: $2,475,000
4 Beds | 4.00 Baths | 4,317 sq. ft.
Beautiful Gulf views from this 5th floor residence that lives more like a beachfront home than a condominium!!! The spacious 4,317 square feet of living area is enhanced with 10' ceilings, 8 foot doors, and neutral finishes. Two large wrap-around lanais make the perfect setting for the beautiful Florida sunsets. First Class Amenities! Location, Location, Location! The Heart of the Gulf Shore!
|Condo/Town Home: $2,475,000
3 Beds | 3.00 Baths | 4,280 sq. ft.
Unobstructed westerly and southerly views of the Gulf of Mexico and beach/park from the 9ft floor to ceiling windows of this corner beach home. Relax and enjoy the Gulf view and southerly winter sun from the 53 ft long sliding glass enclosed/shuttered terrace. Expansive open floor design, split bedroom/guest suite arrangement and spacious kitchen with bright, airy dining area. Quite/private apt. access with only 4 residen...
|Condo/Town Home: $2,450,000
3 Beds | 3.00 Baths | 3,587 sq. ft.
C.8293 - This spacious 3 bedroom/3.5 bath den condo in the preferred 03 stack boasts beautiful panoramic Gulf of Mexico vistas along the beach with floor to ceiling windows allowing views all the way to Sanibel! Both lanai areas are fully enclosed to provide over 3,700 sq. ft. living space. Le Parc has just finished a complete renovation to the lobby and amenity areas. Enjoy the many amenities including extensive securi...


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If you are seeking a world-class educational experience within a vibrant, Christ-centered learning community, Cedarville is the place for you. Step up to the challenge of our arts, sciences, professional and graduate programs, and achieve more than you ever imagined. Be challenged and transformed by professors who are experts in their fields and invest their lives at Cedarville to mentor and guide students like you.
Cedarville's journalism degree offers you a comprehensive convergent major with cross-media competencies in print, broadcasting, and online skills. The program prepares journalists to write for an audience that relies less and less on traditional media for news.
If your interests lie in audio and video or media management and sales, then consider Cedarville's electronic media major. This program provides an unusual mix of the practical and the theoretical, including opportunities to apply what you learn in a real-life setting, such as the University's student-run radio station Resound.
When it comes to accolades, Cedarville boasts national debate and speech champions. Both our debate and forensics teams consistently place at the top of national rankings. The foundation for this is built on an academic program that will challenge your interest in public speaking.
Cedarville's technical and professional communication major offers students a chance at once-in-a-lifetime internship opportunities with industry leaders. Our students have worked with companies like IBM, Dell, and Kodak, to name just a few.
Cedarville's one-of-a-kind comprehensive communication major allows you to tailor your degree to your specific life goals, creating your own major, in a sense. You could combine communication studies with art, history, science, or ministry — whatever best fits into what you want to do with your career.
Inspiring daily chapels, our one-of-a-kind Bible minor, worldwide ministry opportunities, and a biblical perspective in the classroom create a distinctly Christ-centered experience.
In a recent national satisfaction survey, our students ranked Cedarville University #1 among all participating colleges for commitment to academic excellence, career services, computer labs, and more.
Cedarville recently constructed a new media lab for writing and upper-level design students. Also, Resound Radio serves as a lab where students learn how to succeed in their profession — a co-curricular experience that you can translate into a job.
Your professors (all with advanced degrees, no teaching assistants) will bring real-world experience and great teaching skills to the classroom — not to mention their hearts for God and for students.
Cedarville's communication students have a high rate of success, whether they choose to go on to grad school or right into a career. Our graduates have done everything from TV sports reporter for NBC Chicago to production management on the History Channel's Ice Road Truckers to starting their own consulting firm.


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Heart disease and stroke remain the No. 1 and No. 5 killers in our country. To fight these statistics, the American Heart Association has started My Heart. My Life. This comprehensive health, wellness and fitness platform will help Americans improve their cardiovascular health. My Heart. My Life. is an important component of the American Heart Association's national goal to improve the cardiovascular health of all Americans by 20% and to reduce deaths from cardiovascular disease and stroke by 20% by the year 2020.
My Heart. My Life. provides many programs and resources to help all Americans achieve the 2020 Impact goal. These fun and engaging programs are designed to encourage participation from all age groups, and to bring communities together. Through My Heart. My Life. programs, we all can improve their cardiovascular health.
|Walking Clubs
A sedentary lifestyle increases the risk of heart disease and stroke. You can reduse your risk and have fun by joining a local walking club.
|My Life Check
Thanks to the science and research volunteers of the American Heart Association, we have created a simple tool so you know where you stand on your road to good health.
|National Walking Day
On this day, employees are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk.
|Celebrate at the Heart Walk
Join thousands of your friends, neighbors and co-workers as we gather together to raise money to fight heart disease and celebrate the steps we are taking to create a healthier America.
|Fit-Friendly Companies
Worksite wellness programs can help prevent factors for cardiovascular disease and help lower healthcare costs. Implementing such programs in your company will help protect your greatest resources – your employees.
|Teaching Gardens
Healthy habits start at a young age. Teaching Gardens engages students while teaching them about healthy living.


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When moderately injured during sports like snowboarding then immediately start second guessing everything you do. Symptoms include sinking stomach, and weak legs.
Dude, I jammed my wrist real bad last run and I am getting major injury fallout!
Comon man just fight through it!
Comon man just fight through it!
by boarda March 25, 2010


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Catalog Page (PDF)
Full Catalog (1.7mb PDF)
Installation Instructions
FIP Threaded Inlet
Solder Inlet
Inlet: 1/2 inch MIP Threaded/ Solder / PEX (adapter included)
Vacuum Breaker
AMERICAN VALVE is dedicated to providing dependable products and services of the highest standards. For over 100 years, the American Valve brand has represented innovative research and products built with confidence and quality.
Member of the Valve Manufacturers Association of America


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Sheridan Home Page
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