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- Home
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Respiratory Protection Program
Safety Instruction Number:20
Last Update:Tue, 05/02/2017
How do I get a respirator?
- Get written medical approval to wear a respirator (through OSU occupational medicine or personal physician)
- Provide evidence of approval to EH&S
- Contact EH&S to register for training and fit test (firstname.lastname@example.com)
- Provide information on respirator type (if known) and materials it will be used with (firstname.lastname@example.com)
- EH&S will provide advice on appropriate respirator brand and type
- Attend training and fit test session (annual requirement)
- This Safety Instruction defines OSU rules regarding the use of respirators for personal protection against airborne contaminants
- Before respirators are used, feasible engineering controls must be instituted to provide protection against airborne contaminants
- The ability for a respirator to provide adequate protection is based on proper selection, fit and training
- Respirators which are intended for protection against harmful dusts, fogs, fumes, mists, gases, smokes, sprays, or vapors must NOT be obtained or worn by employees without approval from EH&S and in accordance with this program
- The respirator program is managed by EH&S and has been established to comply with the OR-OSHA regulations for respiratory protection
- EH&S maintains a supply of different types of respirators
- Respirators should be obtained through EH&S in order to ensure the proper selection and fit
- Off campus facilities and other campus groups who have a large number of respirator users may obtain their own respirators after consultation with EH&S
- Such groups should contact EH&S at least every year to review the program and make necessary changes
Use of Respirators
- All respirators used by OSU employees will be NIOSH-certified.
- Every employee that wears a respirator on the job, whether required to wear one or not, shall have it properly fitted prior to initial use and at all times while performing an operation in a hazardous atmosphere
- No employee shall use a respirator or be assigned to a task that requires the use of a respirator until it has been determined that the employee is physically able to perform under such conditions
- Exception to full program participation: voluntary use of a filtering facepiece respirator (dust mask), used in the absence of hazardous materials, is allowed after an employee and their supervisor fill out an approval form. More details of this exception can be found on the approval form.
- Filtering facepiece use training
Surgical Masks
- A surgical mask is a loose-fitting, disposable device that prevents the release of potential contaminants from the user into their immediate environment cleared for marketing by the FDA
- A surgical mask DOES NOT protect the wearer from contaminants unless it carries a NIOSH certification such as N95.
Medical Fitness Evaluation
- Process begins with the completion of a medical questionnaire developed in accordance with OROSHA regulations
- Employee sends the questionnaire directly to OSU Occupational Medicine
- A physical will be conducted for those employees who indicate potential medical problems on the medical questionnaire
- After review by the Occupational Medicine Clinician, EH&S is notified of the employee's physical ability to wear a respirator
- Periodically, a review of the employee's health status must be made, at the frequency specified by the Occupational Medicine Clinician, by completing and submitting another questionnaire
- The employing department is responsible for paying all fees associated with the medical evaluation process
- Other arrangements can be made for medical evaluation when necessary; contact EH&S to set this up and get appropriate forms.
- The useful life of each respirator or cartridge will vary depending on the job duties and actual time in use
- Each respirator has limitations; for details, refer to the manufacturer's instructions and recommendations
- Air purifying respirators (filtering facepiece respirators, half or full face cartridge respirators) will not be used in an environment that has less than 19.5% oxygen
- OSU is responsible for determining the "End of Service Life" for all respirator/cartridges combinations based on
- manufacturer's tests recommendations
- chemicals used
- usage patterns
- manufacturer's tests recommendations
- Consult with EH&S to choose proper respirators and determine service life
Training of Employees
- Each respirator user will be trained on how to use, check, and maintain respirators
- A record will be kept of those employees who have been trained
- Each user must understand and be able to apply the contents of this respirator program in the daily use, care, and safekeeping of the respirators
- Training will be provided by EH&S or by other groups in consultation with EH&S and will include the following:
- Reasons for respiratory protection.
- Nature, extent, and effects of respiratory hazards to which the person may be exposed.
- Where applicable, an explanation of why engineering controls are not being applied or are not adequate and of what effort is being made to reduce or eliminate the need for respirators.
- Explanation of why a particular type of respirator has been selected for a specific respiratory hazard.
- Explanation of the operation, capabilitie,s and limitations of the respirator selected.
- Instruction in inspecting, donning, checking the seal of, and wearing the respirator.
- An opportunity for each respirator wearer to handle the respirator and to wear the respirator, in both a normal atmosphere and a test atmosphere, for an adequate period of time to ensure that the wearer is familiar with the operational characteristics of the respirator.
- Explanation of how maintenance and storage of the respirator is carried out.
- Instruction in how to recognize and cope with emergency situations.
- Instruction as needed for special respirator use.
- Regulations concerning respirator use.
Fitting of Respirators
- Proper fitting of respirators is essential to receive the protection for which the respirator is designed
- In order to ensure a good face seal, follow the manufacturer's fitting instructions and the following instructions:
- The respirator and all straps should be in place and worn in the appropriate position.
- To adjust head bands, pull the free end tight until a comfortable and effective fit is obtained.
- To adjust the face-piece properly, position chin firmly in the chin cup and manually shift rubber mask until the most comfortable position is located.
- Make final adjustments on the headband and do not break the nasal seal.
- Modifications to the respirator or straps will not be made.
- BEARDS are not allowed.
- Respirators should not be worn when projections under the face piece prevent a good face seal. Note: Such conditions may be a growth of beard, sideburns, temple pieces on glasses, or a skull cap that projects under the face piece.
- Respirators should not be worn if scars, hollow temples, excessively protruding cheekbones, deep creases in facial skin, the absence of teeth or dentures, or unusual facial configurations prevent a good face seal.
- Each day, to ensure proper protection, the wearer of a respirator should check the seal of the face-piece by conducting both a positive and negative pressure test.
- Positive and negative pressure checks will be conducted every time the respirator is put on and prior to each entry into a hazardous atmosphere
- Positive Pressure User Seal Check
- Close off exhalation valve with palm
- Exhale gently
- A small buildup of positive pressure, with no outward leaks, indicates a good face-piece fit
- If air leakage is detected, reposition the respirator on the face, readjust the tension of the head bands, or try a different size respirator
- Repeat the test until a satisfactory seal has been achieved
- Negative Pressure User Seal Check
- Cover air inlets with palms or other means; if a disposable, cover the entire filtering surface
- Gently breathe in so that face-piece collapses slightly
- Hold breath for 10 seconds
- If respirator remains slightly collapsed and no inward leaks are felt, the face-piece fits tight enough If air leakage is detected, reposition the respirator on the face, readjust the tension of the head bands, or try a different size respirator
- Repeat the test until a satisfactory seal has been achieved
- Positive Pressure User Seal Check
Required Fit Tests
- Fit tests are required on initial issuance of respirators for all employees
- Fit tests will be conducted by EH&S or other approved groups as outlined in this document
- Additional fit tests are required for each employee when a new type of respirator is issued
- Negative pressure respirators, requiring a fit factor of 100 or less, will be tested using quantitative testing or one of the following qualitative fit procedures:
- Isoamyl Acetate Test using a fit-test tent (preferred method)
- BitrexTM (Denatonium Benzoate) Solution Aerosol Test using a fit-test tent
- Irritant Fume Test using stannic chloride [NO TENT]
- Fit testing of respirators requiring a fit factor of greater than 100 (e.g., tight-fitting atmosphere supplying respirators, such as SCBA) will be performed with quantitative fit testing
- Contact EH&S for additional information or to arrange a test.
- Fit testing must be repeated and documented at least annually for all employees
Maintenance of Respirators
- Respirators need to be maintained to ensure effectiveness and to prevent chemical and bacterial contamination
- Proper maintenance of the respirator is the responsibility of each employee
- Respirators issued for the exclusive use of one worker should be cleaned after each day's work, or more often if necessary
- Additional maintenance should be performed in accordance with manufacturer's recommendations
- Respirators used by more than one worker should be thoroughly cleaned and disinfected after each use
- Respirators stored for emergency use should be thoroughly inspected at least once a month and after each use by the responsible individual
- A copy of recent inspection records is to be maintained at the storage location.
- Self-contained air tanks must be hydro-tested at the frequency specified by the US Department of Transportation for type of tank, typically 3 or 5 years
Respirator Cleaning and Disinfecting Procedures
- Remove all covering assemblies before cleaning and disinfecting:
- Filters, cartridges, canisters
- Speaking diaphragms
- Demand and pressure-demand valve assemblies
- Head band
- Any other components recommended by the respirator manufacturer
- Wash respirator and appropriate covering assemblies as recommended by the manufacturer, in warm cleaner and disinfectant solution (49oC/120oF max. temp.).
- A soft cloth may be used to help remove dirt or other foreign material.
- A recommended disinfecting solution can be made from ordinary household bleach diluted 1:10 with clear water.
- A two minute immersion will disinfect adequately.
- Rinse respirator and appropriate covering assemblies in clean, warm water (49oC/120oF max. temp.).
- Shake respirator as needed to remove water residues and any foreign materials that may still remain.
- Inspect parts and replace any parts found defective.
- Set respirator aside to air dry.
- When dry, reassemble respirator and attach new filters, cartridges or canisters if necessary.
- Visually inspect and, where possible, test parts and respirator assemblies for proper function.
- After respirator has been cleaned, dried, and inspected it should be stored in a sealed, clean, sanitary container (zip-lock bag), away from any source of contaminants.
- Respirators should not be hung by straps.
- The face-piece, inhalation and exhalation valves must be in a normal position so as to prevent the abnormal "set" of elastomer parts during storage.
Respirator Program Evaluation
- The effectiveness of the respirator program should be evaluated at least annually by supervisors and EH&S
- Corrective action should be taken to correct defects found in the program
- Supervisors will monitor the effectiveness of this program by:
- Frequent unscheduled observations of employee activities throughout the work area to confirm proper respirator use and acceptance by employees.
- Observation of and discussion with new employees to confirm proper training has been carried out.


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Reception for 18th annual 'Bridge' exhibition
Savannah, GA
668 Indian St.
The 18th annual "Bridge" exhibition represents a connection the Chinese Painting class built between the West and East. Twelve students created the works on display during the fall quarter of 2013 in a 10-week study in Chinese painting.
Each student has a different background, major or artistic skill level and starts as a beginner learning new media, tools and concepts. The Chinese Painting class introduces Oriental subjects that lend themselves to traditional Chinese painting techniques, where the variation in ink, color and texture are all achieved by the Chinese brush stroke.
Additionally, there is an introduction to the history and philosophy of Chinese culture, helping students to understand and develop Chinese painting techniques. Furthermore, students are encouraged to combine Western and Eastern art to create new, personal artwork.
Gallery hours: Monday-Friday, 9 a.m. to 5 p.m.
Two Josh Yu Chinese Painting Scholarship recipients will be announced during the opening reception.
The exhibition and reception are free and open to the public.

subset: commoncrawl


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Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
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ACE Fit Share
Kids and adults alike will love these quick, zippy burgers. The beans make the burgers a little fragile, so be careful when taking them off the broiler pan. Make it a meal: Serve a green salad and frozen mango slices for dessert.
Nutrition Profile:
High Calcium
High Fiber
High Potassium
Low Cholesterol
Serves 4
Prep Time 25 min
Total Time 25 min.
Step 1
Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Step 2
Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
Step 3
Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
Step 4
Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
Step 5
Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
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Flatten your stomach and build strength in the muscles that provide stability and mobility for the spine, pelvis, ribs and hips.
Focus on pulling, rotating and building strength with workouts created alongside Olympic Gold Medalist Dominique Dawes.
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.


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Central Oregonians join in '26 Acts of Kindness'
Donations made in honor of Newtown, CT victims
BEND, Ore. - Last week's shooting at Sandy Hook Elementary School prompted NBC's Ann Curry to take to Twitter. She challenged her followers to commit to "26 Acts of Kindness" in honor of those victims, and a social media movement was born.
People across the nation have been taking part in the "26 Acts," including right here in Central Oregon.
A few days ago, a woman brought presents to the staff of the Humane Society of Central Oregon and left gifts of dog biscuits and money for the shelter to give to future adopters.
Another woman, who calls herself "Bouncy Poodle," donated 26 Pet Express gift cards to the Humane Society to for the next 26 adoptions.
"The surprise on people's faces,when they receive these, and some of the adopters are in tears, because they are familiar with the 26 Acts, " shelter Community Outreach Manager Lynne Ouchida said Saturday. " To be a recipient of one of those random acts of kindness is just amazing."
To learn more about the 26 Acts movement visit NBC.com/26acts.


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Discussion in 'Chevy Truck Accessories' started by PlasticTrucks, Apr 14, 2009.
Howdy hey!
Does anyone know where I would find the paint code tag on my 98 K3500 ??
should be in the glove box on the RPO code sticker
Yep it will be in the glovebox. Just be careful if you are two toned that you get the right code, because there will be 2 codes. If you write down the codes, and bring them to a good paint store the guys should know which code is the right one.
I'm all blue so fortunately I don't have the 2 paint code problem, good tip though :glasses:
Thanks again!
Separate names with a comma.


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The act of placing an empty corona bottle into the anus of another. The bottle should be inserted bottom first. Once the bottle is inserted the other party can look into the open bottle and take a look at the inside of the anus. It is a tasteful mix of voyeurism and sado-masochism.
Hey I'm gonna give you a tijuana spyglass I am going to take this bottle and shove it up your ass.
Me: Why?
So I can check out that hot colon.
Me: Why?
So I can check out that hot colon.
by Clint Wilder March 08, 2008


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Police: 2nd Family Dollar robbed in just over a month
GREENVILLE, PITT COUNTY - Police said they are looking for a robber who held up a Family Dollar in Greenville Sunday night, the second such store to be robbed within a month.
A man, armed with a black handgun, robbed the Family Dollar at 625 S. Memorial Drive, at about 8:10 p.m. on Sunday, officers said.
Police described the suspect as a black male, about 5'7", with a slim build. He was seen wearing a red bandana over his face, and was wearing dark clothing.
The man threatened to shoot one of the two clerks on duty, investigators said. He then allegedly forced the clerk to open a safe, and escaped with an undisclosed amount of cash.
The robbery happened after another Family Dollar store, located on 2530 S. Memorial Drive, was robbed on Feb. 20, police said. Officers are investigating similarities between the two robberies.
"The suspect descriptions are somewhat similar,certainly looking into that," said Sgt. Joe Friday. "We're treating them as if they're connected."
The robbery on Feb. 20 involved two suspects; one of them was armed with a silver semi-automatic handgun, police said. They were both described as black males, dressed in dark clothing. One of the men wore a hockey mask while the other, like the suspect in the latest case, wore a red bandana over his face. They also escaped with an undisclosed amount of cash.
In both cases, authorities said they were unable to determine what direction the suspects escaped to.
To watch the surveillance videos, you can visit the Greenville Police Department's YouTube page.
Previous Story:
Greenville Police are investigating the armed robbery of a Family Dollar store on the city's west side.
Police said the incident happened shortly after 8:00 p.m. Sunday at the Family Dollar store located at 625 S. Memorial Drive.
According to a news release, employees told police that a black male suspect came in to the store and threatened the sales clerk. The suspect was armed with a handgun. He forced the clerk to open a safe and he took out some cash. The suspect then ran off.
The suspect is described as being about 5' 7" and with a slim build, wearing dark clothing and a red bandana over his face. He was armed with a black handgun.
No one was hurt.
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About Other ItalianLombardy, Emilia-Romagna, Umbria
LombardyHome of the fashion capital of Milan, Lombardy is not quite Italy's capital of wine. It is, however, home to a few wines worth noting. Most vineyards are far north, far south or far east. First, in the south, the sparkling wine Franciacorta – this sparkling wine is made in the methode champagnoise and the better wineries produce wine that can hold it's own in a quality bubbly line up. Lugana, a pleasant, white wine made from Trebbiano, comes from Lombardy as well. Lean reds from the Nebbiolo grape are made further up in the Valtelliana region, near the Alps.
Emilia-RomagnaThe region of Emilia-Romagna is better known for its food rather than wine. Most of the wine coming from this region is the red, slightly-fizzy Lambrusco. It's high in acid and best drunk young. The white coming out of the region is mostly Albana di Romagna. Made from the albana grape, it's typically dry and pleasant, although not found often.
UmbriaTalk about being in the center of things… the land-locked region of Umbria is smack dab in the middle of the country. The most familiar white wine of the region is Orvieto, named for the medieval Etruscan town. It's a Trebbiano-based wine with good fruit flavors and high acid. Originally a sweet wine, most Orvietos are now dry. Red wine from Umbria includes Torgiano and Montefalco - Torgiano made from the grapes of Chianti, while Montefalco uses the native sagrantino grape, making big and bold reds.
About France - Other regionsWhen it comes to wine, France is a classic. Classic blends, grapes and styles began in the country and they still remain. Think about it - people ask for a Burgundian style Pinot Noir, they refer to wines as Bordeaux or Rhone blends - Champagne even had to pass a law to stop international wineries from putting their region on the label of all sparkling wine.
The top regions of France are: Bordeaux, Burgundy, Champagne, Languedoc-Roussillon, Loire, Rhone. And these regions are so diverse! It makes sense that wine regions throughout the world try to emulate their style. Pinot Noir, Chardonnay, Cabernet Sauvignon and Syrah are no longer French varieties, but international varieties. They may not be the leader of cutting edge technology or value-priced wines, but there is no doubt that they are still producing wines of great quality and diversity.


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Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
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ACE Fit Share
Think portion control with these individual lasagna roll-ups. Leftovers are great for lunch the next day.
Nutrition Profile:
Diabetes Appropriate
Healthy Weight
Heart Healthy
High Calcium
High Fiber
Low Calorie
Low Cholesterol
Low Sat Fat
Low Sodium
Serves 6
Prep Time 60 min
Total Time 90 min.
Step 1
Put a pot of salted water on to boil. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
Step 2
Cook half the lasagna noodles in boiling water until tender, about 8 minutes. With tongs or a slotted spoon, transfer the noodles to a large bowl of cold water. Repeat with the remaining noodles. Drain and arrange the noodles in a single layer on clean kitchen towels. Cover with plastic wrap to keep from drying out. Set aside.
Step 3
Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until softened, about 5 minutes. Set aside 1/4 cup of the onion mixture. Add flour to the onion mixture remaining in saucepan and cook, stirring constantly, for 1 minute. Gradually whisk in milk and return to a simmer; cook, whisking, until thickened to the consistency of heavy cream, 3 to 4 minutes. Remove from heat and season with salt and pepper. Spoon 1/2 cup of the sauce into bottom of the prepared baking dish. Set aside.
Step 4
Process cottage cheese in a food processor until smooth. Add the reserved 1/4 cup onion mixture, spinach and mozzarella; pulse until finely chopped. Season with salt, pepper and nutmeg. Add egg and pulse until blended.
Step 5
Spread about 3 tablespoons spinach mixture over 1 noodle. Roll up firmly and place seam-down in the prepared pan. Repeat with the remaining noodles and spinach mixture. Spoon the remaining sauce evenly over roll-ups and sprinkle with Parmesan.
Step 6
Bake roll-ups, uncovered, until bubbling and golden, 25 to 30 minutes. Cool for 5 minutes before serving.
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Flatten your stomach and build strength in the muscles that provide stability and mobility for the spine, pelvis, ribs and hips.
Focus on pulling, rotating and building strength with workouts created alongside Olympic Gold Medalist Dominique Dawes.
This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.


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Fit Life
Posts found under
Lifestyle & Motivation
Fit Life
Surviving or Thriving: Which Are You After?
on Monday, May 22, 2017
Life, says ACE Pro Jonathan Ross, comes down to a series of daily opportunities to make choices that either move you closer to health or further from it. And those choices mean the difference between thriving or surviving. Which will you choose?
Continue reading ⇒
What's Your Fungevity?
on Tuesday, May 9, 2017
Are you really living or merely surviving? In this deeply personal account, ACE Pro Jonathan Ross explains the difference between longevity, which is how long you live, and fungevity, which is about enjoying your life as long as possible. Learn how to enhance your fungevity by finding activities that require you to move your body, while also putting a smile on your face.
Continue reading ⇒
7 Keys to Long-term Weight-loss Maintenance
on Wednesday, April 19, 2017
Losing weight isn't easy, but keeping the weight off often proves even more challenging for most people. Fortunately, researchers have uncovered some of the traits and long-term strategies that can help increase your chances of successfully keeping the weight off. Here are seven keys to achieving and maintaining a healthy weight over the long term.
Continue reading ⇒
Stress is Bad And Other Lies
on Friday, April 7, 2017
For decades, research has suggested that frequent exposure to stress is inherently bad, but recent studies suggest that stress in and of itself may not be the monster we've made it out to be. ACE Pro Brett Klika offers some easy and effective strategies for decreasing the negative effects of stress on your life.
Continue reading ⇒
Exercise Works Better if You Believe It Will
on Monday, March 20, 2017
Did you know that your attitude, thoughts and feelings about exercise can determine how beneficial it is for you—for your body, your brain and your mental health? If you hate exercise, says ACE Pro Jonathan Ross, it's only because you haven't found the type of exercise that's right for you. Here's why exercise usually works better if you believe it will.
Continue reading ⇒
Making Time for Mindfulness
on Friday, March 17, 2017
You have probably heard about the benefits of mindfulness and meditation, but don't have the time to commit to a time-consuming practice. Here's some good news: A mini-meditation of as little as 60 seconds a day can help reduce stress and assist your health and fitness efforts. Here's how…
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3 Ways to Find Your Fit
on Tuesday, March 14, 2017
There is no shortage of workout ideas floating around for you to explore, but it can be hard to know which workouts are worth your time and effort. Follow these three simple steps and you may just find the activities you will do for a lifetime.
Continue reading ⇒
The 7-minute Routine That Will Leave You Feeling Amazing All Day
on Monday, March 13, 2017
The list of things we should be doing every day to feel and move better is getting longer every day, but who has the time? ACE Pro Brett Klika offers up a simple "toolkit," with which you can build a powerful physiological and psychological engine in only a few minutes each day. Perform these eight following exercises in succession each morning, or whenever you need a "feel good" pick-me-up.
Continue reading ⇒
Today, Someday or Never
on Friday, March 10, 2017
When will you start exercising: Today, someday or never? If you wait until you have the ideal amount of time, energy or motivation to get started, says ACE Pro Jonathan Ross, you likely never will. Fortunately, fitness doesn't require you to be perfect to deliver benefits—it only requires that you get started and make today a little better than yesterday.
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8 Motivational Quotes to Inspire New Beginnings
on Wednesday, March 1, 2017
New beginnings can be both exciting and scary, depending on your perspective. Here are eight quotes that could be the inspiration you need to get started on a journey toward a healthier, happier life.
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Adopting a New Habit: 6 Steps for Action
on Friday, February 24, 2017
Adopting a new healthy habit, however big or small, comes down to one thing: consistent action. To increase your chances of success when adopting a new habit, here are six steps that will help simplify the process and keep you on track.
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8 Ways to Motivate Your Partner to Exercise
on Tuesday, February 14, 2017
When you love to exercise, it's natural to want everyone around you to feel the good vibes, but influencing other people to change is challenging. Before you try to convince your partner (or anyone, for that matter) to exercise more often, read these important tips on how to clarify your own intentions and gently encourage more activity without potentially damaging the relationship.
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Conquer Your Can't
on Monday, January 30, 2017
Excuses for not exercising regularly or eating more healthfully are easy to find, but a positive shift in your mindset and perspective can mean the difference between following through on your health-related goals or making excuses for why you aren't achieving them. Here are some common excuses (I can'ts….) and tips on how to shift your perspective.
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5 Ways to Reset and Revitalize in the New Year
on Friday, January 27, 2017
To many, the New Year means a clean slate. A reset. A fresh start to living the life we want to live. Here are five ways to reset and revitalize your body, heart, mind and soul for your mission to connect with your best self.
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How You Can Continue to Stick to Your New Year's Resolutions
on Monday, January 16, 2017
Now is the time to set a precedent for success in keeping your fitness-related New Year's resolutions. You simply have to accept that getting and staying in shape won't always be easy. But the numerous rewards are worth it. To that end, consider these tips for how you can continue to stick to your New Year's resolutions all year long.
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4 Productive New Year's Resolutions for Losing Weight
on Tuesday, January 3, 2017
Have you resolved to lose weight in the New Year? To help ensure your success this year, here are four New Year's resolution templates, along with examples and tips for success, you can use and tweak to suit your needs.
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How to Get the Most from Your Workout
Kari Luu
on Wednesday, October 19, 2016
Many people work out on a regular basis, but don't feel like they are getting all the benefits, such as increased energy, better sleep, better weight maintenance, improved attitude and outlook, and even a better shape. But here's the good news: Follow these simple tips and you'll be sure to get more out of every workout in no time.
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The Science Behind a Better Night's Sleep
Kari Luu
on Tuesday, October 18, 2016
If you find yourself struggling with sleep, here are some practical strategies to calm the mind and body, allowing sleep to be a time of physical, mental and emotional recovery.
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6 Healthy Tweaks for Your Desk Job Diet
Kari Luu
on Thursday, October 13, 2016
If you're like most people, you spend a majority of your workday sitting at a desk and during your commute. In addition to making an effort to move more (getting up to move around every hour, taking a walk at lunchtime, etc.), you can also make sure your eating habits at work are top notch. With that in mind, here are a few practical tips to start dialing up the quality of your desk job diet.
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4 Signs You Need to Hire a Personal Trainer
Kari Luu
on Wednesday, October 5, 2016
Have you thought about hiring a personal trainer, but are wary of making a long-term commitment? The good news is that even one or two sessions with a qualified personal trainer can be incredibly helpful to ensure that the time you spend working on your fitness is productive. Here are four signs that the time might be right for you to hire a trainer.
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Is Your Thyroid Causing Your Weight Gain?
Kari Luu
on Wednesday, September 28, 2016
An estimated 27 million Americans suffer from thyroid disease and 13 million people are currently undiagnosed. Learn about the risks of developing thyroid problems and how you can help keep your thyroid functioning optimally by adopting healthy lifestyle habits.
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8 Mindset Changes for Weight Loss
Matt Gossman
on Thursday, September 22, 2016
If you have tried lots of diets and have lost and regained the same 5, 10, or even 50 pounds, you know that diets don't work! The key to successfully losing weight and keeping it off for good begins with making changes to your mental game.
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5 Food Tricks to Boost Your Mood
Kari Luu
on Friday, August 19, 2016
If you've got the summertime blues (or the blues at any time of year, for that matter), don't fear—these mood-boosting food secrets can help put a little extra pep in your step.
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Health and Fitness Trends That Can Harm Your Health
Kari Luu
on Wednesday, August 17, 2016
From mud runs to detoxes, health and fitness trends constantly come and go. While it's great to explore new ways of keeping your body healthy, it's also important to be mindful about the potential harm you could be causing your body by taking things to an extreme, which is often what happens with trends.
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What to Do Before You Run
Kari Luu
on Monday, August 15, 2016
If you're a runner, one of the easiest ways to get hurt is to skip your warm-up. And no, a light jog doesn't count. Rather, your warm-up should address your individual needs and fire up your neuromuscular system. Here is a quick and easy routine that will prep your body for a running workout, along with some tips for improving performance through nutrition and mental prep.
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Does Pokémon Go Make You More Active?
Kari Luu
on Thursday, July 28, 2016
Chances are you've heard of a familiar-sounding game that took the social media world by storm recently. Pokémon has returned—new and improved with a little twist.
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The Sweat Factor: How to Identify a Heat Illness
Kari Luu
on Monday, July 25, 2016
Exercising in the heat can be challenging. Your body starts to sweat to cool down. But if you're working out and your body stops sweating you may have a more serious problem: heat related illnesses (heat exhaustion or heat stroke).
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Start With Small Steps When Making Life Changes
Kari Luu
on Tuesday, July 5, 2016
Change means pushing ourselves beyond our comfort zone and entering into unfamiliar territory. Let's explore five tools for breaking a major life change down into smaller, more manageable, parts.
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Just Say "No" to Negativity
Kari Luu
on Tuesday, June 28, 2016
It is said that the average human has between 60,000 – 70,000 thoughts each day. Why not make them positive?
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Are You Having Fun While you Work Out?
Kari Luu
on Thursday, May 26, 2016
If you're having fun while moving your body, it's easy to forget that you're exercising. That's why it's critical to find creative ways to make physical activity more enjoyable. From walking your dog to playing an informal game of tag at a family gathering, making movement fun will go a long way in sustaining a regular routine of physical activity.
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Easy ways to get your 10,000 steps
on Wednesday, May 25, 2016
With the government's recommendation to get in 10,000 steps per day, can we all realistically accomplish this daily step goal? Yes, we can. It will take a more conscious effort to do this if you live in a more rural or suburban area but it can be done.
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5 Unhealthy Habits to Let Go of Today
Kari Luu
on Tuesday, May 24, 2016
You are the only person in charge of you, and if you want something (better health, a more fulfilling job or a more nourishing relationship), you need to take action. Let go of these five habits in order to be the healthiest version of yourself.
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13 Tips for Maintaining Weight Loss Over the Long-term
Kari Luu
on Monday, May 23, 2016
Maintaining a healthy weight can be challenging and, for some people, even more difficult than losing weight. The good news is that achieving lasting weight maintenance is possible. Use these 13 tips to help you succeed at maintaining your weight-loss goals.
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Exercises to Improve Your Golf Swing
Kari Luu
on Friday, May 20, 2016
If you're looking for ways to improve your mobility, movement, coordination and strength specifically for the purpose of golf, consider adding the following movements to your exercise program. These exercises will not only help you improve your golf swing, but also reduce your likelihood of developing a low-back injury.
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7 Reasons to Bike to Work
on Wednesday, May 18, 2016
Over the past decade, the number of people biking to work has increased by 60%. More cities across America are embracing bike-friendly policies and programs, making it safer for people to integrate cycling into their modes of transportation. Biking to work can be tremendously beneficial, not only for your health, but also for the environment. Here are seven reasons why you might want to consider biking to work.
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How to Avoid the Dad Bod
on Wednesday, May 11, 2016
If you're a man who has experienced some recent life changes that include changing diapers, testing bottles and carrying pacifiers around in your pockets, congratulations! There's no question that becoming a parent is one of the most rewarding—and exhausting—experiences in life, making it a huge challenge to stick to your regular exercise program. With that in mind, here's some advice for how you can still maintain your fitness level and keep the dad bod at bay.
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Maximize Your Physical Well-being by Balancing All Aspects of Your Life
Matt Gossman
on Thursday, April 21, 2016
Now is the time to embark on a new journey to live a complete life that maximizes your physical capabilities and wellness. These action strategies will help you achieve a greater level of balance that will contribute significantly to your physical well-being and inspire you to do better.
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5 Steps to Success in Reaching Your Goals
Matt Gossman
on Monday, April 11, 2016
If you feel like you need more time for yourself—time to eat better, exercise more, declutter your home or just making some changes—here are five ways to accept and address the challenges of life and succeed.
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5 Reasons People Love Group Fitness Classes (and Why You Will, Too)
Matt Gossman
on Tuesday, April 5, 2016
With class schedules expanding at gyms around the country and boutique fitness studios booming, it's clear that people are flocking to group fitness classes—and with good reason. Group fitness classes offer the opportunity to experience movement in positive, memorable, and purposeful ways, inspiring meaningful change both physically and mentally. Here are the top five reasons people love group fitness classes, and why you will, too.
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Renew Your Fitness Vows
Matt Gossman
on Thursday, March 31, 2016
Have you ever broken an exercise- or nutrition-related promise to yourself? We all have! The relationship you have with yourself and your body is one of the most valuable in your life, yet it is easily taken for granted. Here are some great activities to help you renew your vows and improve your relationship with fitness.
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Top Fitness Movies That Are Certain to Increase Your Motivation to Train
Matt Gossman
on Friday, March 18, 2016
There's nothing quite like watching a good movie that features fitness as an important element within the story to inspire you to put on your workout gear and start sweating. So, if you could use a little extra motivation to move, be sure to add these 14 titles to your watchlist.
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What You Need to Know About Heart Disease
on Wednesday, February 3, 2016
Heart disease is the leading cause of death in the United States, but it is often incorrectly viewed as a disease of the aging. Here's what you need to know about heart disease and how you can assess and manage your risk factors, which is an important step toward prevention.
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How to Hit the Reset Button on Your Resolutions
on Friday, January 29, 2016
If you've abandoned your New Year's resolution or you just can't muster much enthusiasm for it, now is a good time to reflect on how you might be more successful in sticking to your goals. The good news is that there are some other means of self-improvement that create genuine behavior change. As we approach the Lunar New Year, here are some alternative approaches you might want to consider when making resolutions.
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9 Ways to Combat the Winter Blues
on Tuesday, January 26, 2016
If you're like many people, a lack of sunlight during the long, cold months of winter can leave you feeling unmotivated and blue. While the warm, long summer days are still months away, there are still plenty of things you can do right now to boost your energy, mood and outlook on the day.
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How to Be Consistent When Working Toward Your Wellness Goals
Shannon Fable
on Friday, January 15, 2016
The beginning of a New Year offers a natural opportunity to press the reset button on our lives. But while January is a great time to wipe the slate clean and start anew, adopting an all-or-nothing approach to the New Year (and a new you!) is likely to backfire. Learn how to set yourself up for success, achieve your goals, and make the most of this brand New Year.
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The 3-day Life Reset
Brett Klika
on Wednesday, January 13, 2016
As the demands of daily life pile up, it's easy to find yourself exhausted, defeated and overwhelmed. Fortunately, just because you lost it temporarily doesn't mean you can't find it again. Here is a three-day guide for getting yourself get back on track with the way of life that recharges your body, brain and spirit while you recreate an extraordinary life.
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60 Ways to Make 2016 Your Best Year Ever
Mike Robinson
on Wednesday, December 30, 2015
The New Year is a great opportunity to make a fresh start, leave behind some bad habits and create some good ones in their place. To help get you started, here are 60 great ideas for making 2016 your best year ever.
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How Music Affects Exercise Motivation
Elizabeth Kovar
on Monday, December 7, 2015
A growing body of research suggests that music directly affects exercise motivation. Here are four ways music affects movement, along with tips on how to choose music that will help fuel your workouts and keep you motivated.
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Small Steps That Can Improve Your Health
Tiffani Bachus
on Wednesday, December 2, 2015
Want to make some healthy changes? Setting health-related goals and then breaking them down into smaller, realistic steps has proven to be an effective approach for creating healthy habits and achieving long-term changes in behavior. Learn how to make small, daily changes that will, over time, become established habits that will bring you closer to your health and fitness goals.
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5 Secret Signs You Are Stressed
Elizabeth Kovar
on Monday, November 16, 2015
Chronic stress can take a significant toll on the body and even lead to many long-term health concerns. Stress is so pervasive, however, that many people aren't even aware of how stressed-out they really are. Here are 5 subtle signs that you may be feeling stressed, along with tips on how to alleviate the effects of that stress.
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5 Tips For Boosting Body Image
Kelley Vargo
on Tuesday, November 10, 2015
Body image is a concept that is housed in our minds and founded on the perspective we have about ourselves. Unfortunately, many of us do not have the most positive body image of ourselves. The good news is that it isn't set in stone—we can change the way we feel about our bodies and make our own body image a positive one. Here are five tools to help you develop and cultivate a positive body image.
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How Posture Affects Your Breathing
Elizabeth Kovar
on Monday, November 2, 2015
Do you know that poor posture affects good breathing techniques? Good posture is necessary for breath management, volume and resonance. In addition, it helps connect the breath to both exercise and movement. Learn how to improve posture and breathing techniques through specific flexibility exercises that help to open up the diaphragm and retrain the brain and body to breathe better.
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5 Tips for Avoiding the Freshman 15
Justin McInerney-Smith
on Monday, September 28, 2015
For most freshmen, college is the first experience with living away from home, and it can be overwhelming and lead to stress, anxiety and depression, which are all associated with over-eating, alcohol consumption and poor decision making. To help you avoid using unhealthy behaviors as a way to cope with the stresses of college, here are some great tips on how to resist temptation, improve self-efficacy and proactively lead a healthy lifestyle.
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Summer Setbacks That Sabotage Your Results
Allison Hagendorf
on Monday, August 3, 2015
Are you working hard to stick to your health and fitness goals, but not seeing the results you want? Summertime is rich with fun activities and get-togethers, many of which could be sabotaging your efforts to stay on track. Here are five typical summer behaviors that could be getting in the way of achieving your goals.
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How to Say Goodbye to Self-Destructive Thoughts
on Wednesday, July 22, 2015
Is negative self-talk preventing you from achieving your dreams and goals? Learn how to avoid going down the rabbit hole of negativity and begin to differentiate your fears from reality.
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5 Apps to Help You Stay Active While You're Traveling
on Friday, July 17, 2015
Hitting the road this summer? Whether you're on a weekend getaway or an extended business trip, it can be tough to stick with your health and fitness goals while traveling. Technology expert Ted Vickey rounds up the latest apps to help you stay fit and focused when travel takes you away from your usual workouts and routines.
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How to Become A Healthy Road Warrior
Allison Hagendorf
on Tuesday, June 16, 2015
Being away doesn't mean your healthy habits have to stray. From healthy fast food on the fly to super-fast and efficient workouts that can be done anywhere, there's no reason why you can't take the healthy habits you practice at home and maintain them while on the road this summer.
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The Power of Positivity
Kelley Vargo
on Thursday, June 4, 2015
Just like you train your body, you must train your mind, and how we train our minds can make all the difference in the world for achieving success and happiness. Learn about the research on positive psychology and how you can use this technique to successfully adopt a new behavior, improve or maintain your health, and enhance your overall sense of happiness or well being.
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10 Signs You May Actually Need to Lose Weight
Chris Freytag
on Wednesday, June 3, 2015
Extra pounds have a way of creeping up slowly, almost imperceptibly, until one day you realize that it may be time to lose some weight and improve your health. Take a look at these 10 signs and symptoms that it's time to lose weight. Whether you have one or many of these signs, decide to take control and begin losing weight so you can be your healthiest self for you, your family and your life.
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8 Time Management Tips to Help You Achieve Your Health and Fitness Goals
Kelley Vargo
on Friday, May 29, 2015
It can be a challenge to stay on track with your health and fitness goals, especially when life gets busy (and when isn't it?). These time-management tips will help you clarify your goals and make it easier to follow through, regardless of what the rest of your schedule looks like.
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Technology Tricks for Staying Active at Work
Ted Vickey
on Friday, May 15, 2015
With the latest wave of new consumer health technologies, fitness technology expert Ted Vickey has never been more excited about the potential for real success. Here are a few new technologies and apps that he thinks are worth exploring if you are looking for ways to stay active at work.
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5 Tips for Avoiding Sleep Deprivation
Kelley Vargo
on Tuesday, May 12, 2015
You know the importance of exercise and good nutrition, but do you make getting enough sleep a priority, too? Sleep deprivation is responsible for a wide range of issues, such as weight gain, irritability and difficulty performing tasks, so it's worth taking the time to ensure you get enough sleep on a regular basis. Here are five simple tips for improving both the quantity and quality of your sleep.
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8 Ways to Add More Movement Throughout Your Day
Pete McCall
on Wednesday, April 15, 2015
Finding time for a full workout can be tough, but fortunately you can get a lot of health benefits from short bouts of activity spread throughout your day. Here are 8 ways to add small bouts of physical activity to your day that can help you burn additional calories and improve your health.
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Everything You Need to Know about Rest
Dominique Wakefield
on Thursday, February 12, 2015
You realize the importance of getting enough sleep each night, but did you know there are other components of rest that are key to your health and wellbeing? Learn the four key components of rest and why each one plays an important role and can significantly impact your health, wellness and fitness.
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5 Reasons Couples Should Work toward Their Goals Together
Allison Hagendorf
on Tuesday, February 10, 2015
Are you struggling to stick with your New Year's resolutions? If so, it might be time to recruit the help of your significant other. After all, the key to behavior change is making your goals as attainable as possible, so having the support of your partner is an important factor in successfully reaching those goals. Here are five reasons you and your significant other should go for your goals together.
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Heart Disease: What You Need To Know
Gina Crome
on Friday, February 6, 2015
February is American Heart Month and represents a great opportunity to understand the risk factors of cardiovascular disease and learn how to incorporate heart-healthy habits for a lifetime.
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5 Tips for Achieving Your Self-improvement Goals
Kelley Vargo
on Tuesday, February 3, 2015
Regardless of what your self-improvement goals might be, they will require effort, energy and engagement to be realized. But where do you begin? Here are five steps to help simplify the process and set you on the path to a more fulfilled and happier life.
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Why Mindset Matters When Trying to Reach Your Goals
Kelley Vargo
on Wednesday, January 21, 2015
When it comes to achieving your goals and being successful, the mind is, by far, the body's most powerful muscle. And just like the rest of the body, the mind needs to be trained to perform at its best. If you feel plagued by self-doubt, self-criticism or fear, you can learn how to reframe those thoughts and feelings to help reach your goals.
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5 Keys to Making New Year's Resolutions That Stick
Billie Frances
on Tuesday, January 6, 2015
Still working on your New Year's resolutions? While most successful change involves "resolve," simply stating a few New Year's resolutions may not be enough to ensure success. Here are the five keys to making New Year's resolutions that you can actually stick with throughout the year and beyond.
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Winter Weight Gain: Why It Happens and How to Prevent It
Jonathan Ross
on Wednesday, December 17, 2014
Does the thought of exercising outdoors in winter leave you feeling cold? Is the lack of sunshine taking a toll on your mood—and your waistline? With a little understanding of the subtle shifts that can add up to winter weight gain, you can stop blaming yourself and instead start working against the factors that promote it. ACE pro Jonathan Ross explains how to survive the winter, get fitter, make progress and start spring with a physical and mental head start.
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Sleep: The Foundation for Fueling Your Brain and Body
Kelley Vargo
on Thursday, December 4, 2014
Sleep is critical to maintaining health and wellness, with most experts recommending at least seven to eight hours per night for adults. What can you to do optimize your sleep? Modify your current behaviors to create the optimal sleep environment. Here are five actions you can take today to improve your quality of sleep.
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10 Tips for Surviving Holiday Parties
Andrea Metcalf
on Tuesday, December 2, 2014
Wondering how you can survive the holidays without packing on extra pounds? Check out these 10 survival tips, which will help keep you from overindulging while you're at a party so you can stay on track with your health and fitness goals.
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Mindset: Why Your Thoughts are the Key to your Health
Kelley Vargo
on Monday, August 18, 2014
Despite the wide availability of health and fitness information, people continue to struggle with their weight and health-related behaviors. The truth is, you can't have a healthy body without a healthy mind. Here are three tools that can help channel a healthy mindset to fuel health, happiness and wellbeing.
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5 Fitness Apps to Keep You Moving All Summer Long
Ted Vickey
on Monday, August 4, 2014
Having trouble sticking to you workout routine during the dog days of summer? Rather than finding new excuses for not exercising, download a few of these apps recommended by tech expert Ted Vickey and see if they motivate you to keep working toward your health and fitness goals. What do you have to lose?
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How to Be More Mindful When You Eat
Elizabeth Kovar
on Thursday, June 12, 2014
Do you find yourself rushing through your day, anxious to check everything off your to-do list? For many, mealtime becomes one more obligation that needs to be done quickly. Unfortunately, this habit can make losing weight an even greater challenge. Elizabeth Kovar explains how negative thoughts and what she calls "speed disease" could be keeping your from achieving your health and wellness goals.
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5 Ways to Manage Stress
Michael Mantell
on Monday, April 28, 2014
What's the secret to controlling our out-of-control stress levels? Dr. Michael Mantell offers his five top tips for managing stress, creating happier, healthier thoughts and finding joy in the little things.
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When It's Okay to Be Selfish
Michael Mantell
on Wednesday, April 16, 2014
Do you feel selfish when you take time to work out and take care of yourself. Stop it, says Dr. Michael Mantell. Taking care of yourself is the best kind of selfishness—it makes it possible for you to care for others and to enjoy all that life has to offer. Here's how you can stop feeling selfish about making your health a priority.
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How to Prevent Pain with Diet and Exercise
Andrea Metcalf
on Friday, March 14, 2014
Are you dealing with chronic pain in your back or joints? If you are, here's some good news: While many people believe that a pill can offer the answer to health, exercise and diet is most often the best medicine. Learn how you can alleviate or prevent pain by attaining and maintaining proper alignment, maintaining a healthy body weight and eating a diet rich in anti-inflammatory foods.
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Love Yourself on Valentine's Day
Chris Freytag
on Monday, February 10, 2014
Valentine's Day is a day to show the important people in our lives how much we love them, but do you include yourself on that list? Loving yourself is an important part of creating a positive, happy life. Fitness pro Chris Freytag has nine great suggestions for showing yourself some love on Valentine's Day and every day and creating a more fulfilling and happier year. Make this the Valentine's Day when you start loving yourself and loving your life even more!
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The FitBit Phenomenon
Shana Verstegen
on Thursday, January 30, 2014
Wondering what all the fuss is over the FitBit? This powerhouse activity tracker is hugely popular with both fitness professionals and enthusiasts—and for good reason. It offers great tracking features and makes it possible to virtually compete with your friends and family via social media. Fitness pro Shana Verstegen outlines the features and benefits of this highly addictive device.
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Big Ideas for Your Health in 2014
Michael Mantell
on Monday, January 20, 2014
It's the beginning of a New Year—are you still on track with your resolutions? If you're starting to waver, it may be a good time to create some big-picture thinking. Dr. Michael Mantell explains why only the fully accurate, big picture will give you the tools to properly check-in on your goals, assure that what you are doing supports your plan for the coming year for your fitness, and help you feel good about the time and energy you are expending.
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Sabotaging Thoughts Can Wreak Havoc on Your Waistline
Michael Mantell
on Thursday, December 5, 2013
For many people there's no more challenging time of the year than the holidays to test your commitment to maintaining a healthy lifestyle. Equipped with the best ways to think about eating and exercising, however, you'll enter January feeling better than you could ever imagine—guilt-free, healthy, fit and happy.
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7 Users to Follow on Twitter for Top Notch Health and Fitness Information
Ted Vickey
on Friday, September 20, 2013
Did you know that Twitter can be a fantastic source of health and fitness information? Technology expert Ted Vickey shares his "must-follow" list for the best health and fitness news, tips and motivation, so you can cut through some of the Twitter noise and find exactly the type of Tweets that will benefit you the most.
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Mental Tricks to Up Your Workout Motivation
Michael Mantell
on Thursday, September 19, 2013
Despite countless books and articles devoted to staying motivated, many of us still have a hard time sticking to our exercise routines. Dr. Michael Mantell presents a simple exercise that will help you fill your thinking with positive expectations, know clearly what you expect from yourself and what you value when it comes to your health and wellbeing—all of which will help you overcome "motivation stagnation." Try it, says Dr. Michael, and it will change your life.
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Step Up Your Walking Routine
Andrea Metcalf
on Friday, September 13, 2013
When it comes to convenience and effectiveness, it's tough to beat walking for exercise. Great for newbies and seasoned exercisers alike, walking offers numerous health benefits and can be done almost anywhere. Fitness pro Andrea Metcalf offers her top 10 tips for adding variety and challenge to your usual walking routine, whether you take it indoors or out.
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Down 100 Pounds and Helping Others Do the Same
Jessica Matthews
on Tuesday, September 3, 2013
The first time Ryan Vivar changed his life, he lost nearly 100 pounds. It wasn't long before he changed his life again by becoming an ACE-certified Personal Trainer, and began helping clients overcome their own weight struggles and, in the process, regaining their lives like he once did.
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Your Mind on Motivational Quotes
Michael Mantell
on Friday, August 2, 2013
Spend a few minutes on Facebook or Pinterest, where motivational quotes are hot commodities, and you might find yourself feeling pumped and determined. Dr. Michael Mantell explains why motivational quotes have the power to inspire and move us to action—and offers a few of his favorites for motivating clients.
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3 Simple Steps to Creating Healthier Habits
Michael Mantell
on Friday, July 26, 2013
Let's face it: Good habits can be as hard to develop, as bad habits are to shake. But it isn't impossible. Dr. Michael Mantell shares a proven, step-wise process for creating positive habits that will not only make living healthier a breeze, but a whole lot more rewarding as well.
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Is Sweating the Small Stuff Making You Fat?
Andrea Metcalf
on Thursday, July 18, 2013
Chronic stress can wreck havoc on both your emotional and physical well-being. After all, when life feels unmanageable or hard, the body releases the same types of stress hormones it needs to respond to dangerous situations. These tips from ACE Health Coach Andrea Metcalf can help you manage that stress and help you better respond to the challenges of modern daily life.
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She Worked with a Trainer to Lose Weight and Then Became One
Jessica Matthews
on Friday, July 5, 2013
Having once weighed 200 pounds, ACE-certified Personal Trainer and Health Coach Lisa Woods knows exactly what her weight-loss clients are going through. Here, Lisa shares her story of losing nearly 80 pounds—and gaining a whole new purpose—and encourages others to seek the help of a qualified fitness professional to make the healthy lifestyle changes that will transform their lives for good.
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He Turned His Own Struggle Into a Career Helping Others Lose Weight
Jessica Matthews
on Thursday, June 20, 2013
They say you'll never really understand another person's struggles until you walk a mile in his or her shoes. When it comes to helping clients lose weight, ACE-certified Personal Trainer Scott Gordon has walked in their shoes and knows exactly what it takes to successfully lose weight and keep it off for good. Here, Gordon shares his personal weight-loss story and how he's inspiring others to drop the weight and start living life to the fullest.
Continue reading ⇒
Say Goodbye to Stress
Michael Mantell
on Wednesday, June 19, 2013
Like millions of Americans, you may be struggling to manage your stress levels. But instead of trying to manage it, Dr. Michael Mantell suggests we can eliminate stress before it even starts by changing the way we look at our circumstances. The link, he says, is what you think.
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Secrets to Controlling Your Appetite
Jessica Matthews
on Tuesday, June 18, 2013
When it comes to losing weight, why you eat can be just as important as what you eat. Here are some great tips from registered dietitians and psychologists on how you can set yourself up for weight-loss success by keeping your emotions and hunger in check and changing the way you look at food.
Continue reading ⇒
312-pound Turnaround to Life as a Trainer
Jessica Matthews
on Wednesday, June 12, 2013
There's a reason all those weight-loss reality shows are so popular—it is inspiring to watch people lose large amounts of weight and, in the process, transform their lives. ACE-certified Personal Trainer and registered dietitian Gina Crome is equally inspiring, having shed 171 pounds and kept it off for a decade. Today, Gina helps others who want to lose weight and live healthier lives. Here are her strategies and tips for making lifestyle changes that are sure to last.
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He Lost 281 Pounds and Gained a Career as a Health Coach
Jessica Matthews
on Wednesday, June 5, 2013
ACE-certified Personal Trainer and Health Coach Lee Jordan shares his inspiring weight-loss story of dropping 281 pounds and gaining a career as a fitness professional. Plus, he shares his top three tips for losing weight—regardless of how much you need to lose—and keeping it off for good.
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Turn Up the Volume on Your Workout Motivation
Julz Arney
on Monday, June 3, 2013
There's nothing quite like music to get your feet moving and your body rocking, especially during a workout, and there's a ton of research to prove it. But do you know how to use music to your best advantage? Here are some great tips for creating music mixes that are sure fire up your workouts.
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Do You Know Your Fitness Personality?
Michael Mantell
on Thursday, May 30, 2013
Trying to do a workout routine that isn't tailored to your personality is a lot like wearing someone else's clothes—it just doesn't fit right. But how can you be sure what types of activities are right for you? Dr. Michael Mantell explains how you can use ACE's online personality quiz to learn if you're a social butterfly, go-getter, planner or adventurer, and discover which workouts will keep you coming back for more.
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Track to Attack Your Fitness Goals
Julz Arney
on Monday, May 20, 2013
Are you struggling to make progress on your fitness or weight-loss goals? The secret to success could be in tracking your food intake and activity levels. Sure, tracking sounds like a lot of work, but several new products make it much easier—and even fun—to track your progress and help you identify factors that might be holding you back.
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To aid you in your home buying or selling process, our website offers a wealth of information about the home finding and buying process, please take a look and feel free to contact us with any questions you may have.


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Speaking Event: Jonathan Alter
The Center Holds: Obama and His Enemies
by Tina Bachemin
A narrative thriller about the battle royale surrounding Barack Obama's quest for a second term amid widespread joblessness, rampant militarism, and one of the most poisonous political climates in American history. The 2012 election will be remembered as a fiercely critical moment in history. With huge victories in the 2010 midterm elections, the Republican Party had successfully blocked President Obama at every turn as they solidified plans to wrench the entire country sharply to the right. That 2012 contest offered the GOP a clear shot at controlling all three branches of government, and repealing much of the social contract that dated back to the New Deal. Facing free-spending billionaires, Fox News, a passionate Tea Party, and a ferocious effort in nineteen states to rig the election by suppressing Democratic votes, Obama repelled the assault and navigated the nation back to the center. Or did he?
In The Center Holds: Obama and His Enemies, Jonathan Alter uses his unmatched access and deep knowledge of politics to produce the first full account of America at a very dangerous crossroads. He pierces the bubble of the White House and of the presidential campaigns with exclusive reporting and rare historical insight. More than a campaign book, this is the epic story of an embattled president facing a historic moment many considered more profoundly pivotal than 2008.
Alter relates the untold story of Obama's decision to raid Osama bin Laden's compound, the debt ceiling fiasco, run-ins with black and Latino activists. He offers fresh details about the Koch brothers, Grover Norquist, and the online haters who suffer from "Obama Derangement Syndrome." He portrays the Obama analytics geeks working out of "The Cave" and the man who secretly videotaped Mitt Romney's infamous comments on the "47 percent."
Former senior editor and columnist for Newsweek, frequent writer for the New York Times, The Atlantic, and the Washington Post, Jonathan Alter is the author of two bestselling books: The Defining Moment: FDR's Hundred Days and The Triumph of Hope and The Promise: President Obama, Year One. Alter is also a contributing correspondent to NBC News and is the lead correspondent on the website Bloomberg View.
TINA BACHEMIN is a volunteer worker in the KPFA News Department.
$12 advance tickets: brownpapertickets.com :: 800-838-3006 or Pegasus Books 3 locations), Marcus Books, Mrs. Dalloway's, Moe's, Walden Pond Bookstore, DIESEL a Bookstore.SF: Modern Times ($15 door)


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Well, I have scrapped the runners on the bottom of the trays. It just didn't work out for me and the cheap epoxy that I used. Maybe some better glue would've worked...? What I've done is add a strip of wood on top of the shims so that the lip of the oil tray rides on it close to the bottom of the bottom board. There's no way that a bee can get through the gap between the tray and bottom board. I like this setup better.
I actually added some thin shims to this but I think it was good enough like this.
Something else I did was address the "ledge" along the sides of the bottom board that the screen is stapled to. My concern was that a beetle or mite could land on that flat ledge and climb back up. I added the triangular pieces of wood figuring they might help to direct the "bounce" of the pest out onto the screen over the oil tray. The back ledge is much smaller so I added nothing to it. Here's a couple of shots of ISOT with some "bling" added to it.
Hopefully I can slip this board under one of my hives this weekend and start testing it out. Oh, I almost forgot...the issue of water entering the oil tray. I've was going to order a Sunsetter retractable awning :-D but decided instead to put a metal awning up. I don't have a picture of it, but it's simply a sheet of flashing several inches wider than the hives are wide and only about 6" long. It is bent at a 90-degree angle the length of it so that one leg of the bend is long enough to extend over the edge of the porch. Three frame nails or staples and it's attached to the front of the hive. I crimped the long edges and folded and crimped the corners...it is rigid enough to handle a heavy rain. We'll see how it works...
The next ISOT will hopefully be much cleaner than this one as this was the trial-and-error one. All of this is probably overkill, but with only a few hives I can afford the luxury of tinkering. Hopefully, by the time I build up my hive count I will have streamlined these mods....if they work.
cerezha, thanks for the doublesided tape and political sign suggestion. I'll keep that in mind...it may even work as the added shims.
F.W., the awning may do just what you were talking about in directing the beetles down to the "first level" where the screen and slits are.


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Attempted murder suspect arrested
December 7, 2012
A Grass Valley man was arrested on suspicion of attempted homicide after he allegedly broke into a residence and attacked the couple who live there with a hammer.
Eric Craig Hodges, 36, went to the residence on Maiden Lane at about 1 p.m. Friday and forced entry through an unlocked door, said Grass Valley Police Capt. Rex Marks.
The attack is believed to have been premeditated, Marks said.
"He was intent on assaulting both (victims)," Marks said. "He said he was going to kill both of them."
Hodges' motive remains under investigation, but Marks indicated it might be related to a potential abusive situation dating back to his childhood. It was not clear what the connection was between the alleged past incident and the victims, who are related to Hodges through marriage, Marks said.
At some point, Hodges did stop the attack and left the scene in a vehicle at a high rate of speed, Marks said. He was later arrested at Richardson and Main streets in Grass Valley after allegedly acting "aggressively" toward the officers who made the traffic stop.
The 48-year-old male victim sustained lacerations to the head, was treated and was released. His 41-year-old wife had a fractured jaw and lacerations to the face and head and remains in the hospital, Marks said.
Marks added that witnesses are being sought and can call the police department at (530) 477-4600.
Hodges was booked into county jail on suspicion of attempted murder, second-degree burglary and making criminal threats and is being held without bail. Hodges has a prior history of alcohol abuse and domestic violence, according to The Union archives.
He was arrested in March 2006 after a woman he had been seeing reported he had held her at his home against her will. Hodges allegedly refused to let her go, hit her on her head and held a crossbow to her throat. The woman allegedly escaped after Hodges fell asleep.
To contact Staff Writer Liz Kellar, email firstname.lastname@example.com or call (530) 477-4229.
Trending In: Local News
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- Chicago men found with almost 30 lbs of pot near Truckee, CHP says
- Man dies from NorCal gas station nacho-cheese dip
- Nevada County judge dismisses conviction against former Supervisor Terry Lamphier
Trending Sitewide
- Downtown Grass Valley police chase ends in creek, police say
- Driver rear-ends vehicle, flees scene of Highway 49 wreck, CHP says
- Couple found dead in plane wreckage in Northern California
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- Man dies from NorCal gas station nacho-cheese dip


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Although this album has floated around for a while, it seems to have gone past the very people who might like it. Imagine where the axis of Alt-J and Of Montreal crosses with less frantic Mika and the harmonies of the Beach Boys and you're getting close - then factor in Kishi Bashi (Seattle-born Kaoru Ishibashi), a singer-songwriter and violinist.
It's that prominent, soaring, hyperactive and searing fiddle that adds urgency. But on the airy ballad Manchester, the McCartney-like pop of Bright Whites with odd chanting backing vocals; It Began with a Burst and Chester's Burst Over the Hamptons which channel glam-lite Mika, and the airy Wonder Woman Wonder Me (cue Mike Love and Brian Wilson) there's a life-affirming, often joyous heart at work.
It is however a game of two halves and the second is more melancholy with songs like I Am the Antichrist to You (spare, beautifully sung) and the dark folk of Beat the Bright Out of Me. (Then there are three bonus tracks, among them the buoyant Evalyn, Summer Has Arrived).
Funded by Kickstart contributions, this album rewards the fans' faith and for a debut is a fine finished product, but also fizzy with promise.
Stars: 4/5
Verdict: What goes up must come down, but both directions are rewarding
Click here to buy a copy of 151a.
- TimeOut / elsewhere.co.nz


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I want to start some C++ development. I usually code in C# but I think its time for me to learn another language.
What IDE do other C++ developers recommend?
I have VS2010 + VS2012 (though dreamspark), but I could also use eclipse, CodeBlocks, etc...
Any good modern C++ eBooks would also be nice.
All replies appriciated.
Thanks, Xanather.


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The Bachelor's Degree – ECCE Requirements
Students are required to complete a minimum of 10 semester hours of Engaged Citizenship Common Experience (ECCE) requirements in the areas of U.S. Communities, Global Awareness, Engagement Experience, and ECCE Speaker Series.
In political science, all majors must complete six hours of Engagement Experience – an internship program which emphasizes improvement of the student's ability to learn from experience, career assessment, relationships between theory and practice, and realistic appreciation of public affairs. The PSC department requires that students use six hours of ECCE credit toward the Engagement Experience. Students fulfill this requirement by enrolling in EXL 300 (General Applied Study Term) for six credit hours.
The other 4 semester hours will be fulfilled by taking a U.S Community course and one hour of ECCE Speaker Series. ECCE includes 200-, 300-, and 400-level courses. If a student can justify a different distribution of the 10-hour requirement, (s)he may claim an exception to the rule by petitioning the Political Science department.


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Sat 9 February 2013 Results
No meetings found
Racing Tips
Breaking It Down: Royal flush!
Owner and pro punter Murt Khan tipped another winner on Thursday - he has one selection for Worcester this evening.
Ben Linfoot's daily nap
Ben Linfoot's nap selection runs at Pontefract on Friday evening - find out his tip here.
Friday's racing preview
Anita Chambers fancies Raheem House to stamp his class at Goodwood on Friday - she's got a tip for every race on every card.
Football Tips
FA Cup final betting tips
Ben Coley believes the best way to bet on the FA Cup final is to keep things simple and side with the favourites.
League Two play-off final tips
Nick Hext bids to make it six winning EFL play-off tips in a row in Sunday's Sky Bet League Two final at Wembley.
Championship play-off final tips
Our in-form EFL expert Nick Hext is backing Reading to get the better of Huddersfield in Monday's Sky Bet Championship play-off final.


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Veteran Matthews Helps Rookie Bakhtiari Adapt to Life in Green Bay, NFL
Now they hope for the same with another lineman drafted 109th overall in the 4th round this year: rookie offensive tackle David Bakhtiari.
"I think David is off to an excellent start," Packers Head Coach Mike McCarthy said Wednesday after practice. "I think he's someone that is worthy of more reps and furthering the competition on the offensive line."
Bakhtiari is currently backing up Bryan Bulaga at left tackle and taking the 3rd string reps on the right side behind Marshall Newhouse and Don Barclay. Lately, he's opened a lot of eyes, especially in 1-on-1 drills.
"It does feel great," Bakhtiari said about being recognized for doing a good job. "But like I've been saying, I want to keep a level head. It's been I think what three days in pads? Yeah, I've had some bright shining moments, but I wouldn't say I'm perfect. In my honest opinion I've had some god-awful plays I'd like to take back."
Bakhtiari's brother Eric is a linebacker who's played with six NFL teams since 2008. Eric is friends with Packers OLB Clay Matthews, and through that David has also gotten to know and become friends with the guy who at times has been his practice foe. This offseason David joined his brother is working out with Matthews in California.
"If I can compete with him and at least know I'm working as hard as one of, if not the best pass-rushers that speaks volumes," Bakhtiari said of the workouts. "He's been shedding good knowledge about football and the game, what he likes to do in pass rush, which helps me out a lot."
The veteran also gave the rookie a lift to Green Bay before training camp via a private jet. That after Matthews let Bakhtiari hang out at his house during Packers offseason workouts so he wasn't stuck in a hotel by himself.
"I even told him I said I appreciate it," Bakhtiari said Wednesday when asked about Matthews' generosity. "You made the transition a lot easier coming in. I've never been to Wisconsin before this, never been to Green Bay."
It's been a smooth transition off the field, and now Bakhtiari is making a name for himself on the field as well.
"He's clearly one of the guys that has made a step in the padded work," added McCarthy Wednesday. "I'm very pleased what he's done so far."
"It's a good foundation to build upon," said Bakhtiari. "I've been doing good, but I got a ways to go."
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A young man or a group of young men, usually 18-21 years of age who travel the world for the sole purpose of sexual activity.
Daves been gettin pussy all over the world man hes a total 'globe fucker' The guys a legend but is guna have so many fuckin diseases?
by K_J_S August 10, 2009
The vengeful act of crapping on a lover's chest while they sleep.Buy the plush


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Opening the Canadian border would sure take the pressure off ND.
Opening the Canadian border would sure take the pressure off ND.
no kidding, I like things the way they are
Do you really think this will be a two way street if the northern border opens up? Doubt it. You must have more faith in our boys doing trade negotiations than I do. Come to think of it I have almost come to the conclusion for the first time in my life that swapping the dudes in Ottawa for the limp wristted mealy mouthed pansies representing us out of DC might not really be a fair trade for the Canadians.
ah, are you kidding? even if we painted all our hives Red and White before we sent them down, you still would be hard pressed to see any sitting in the groves. Like Nick said, it would just be more foraging territory for the US migratory beekeepers, our small time ops would get lost in the shuffle
But, our border stays shut for one reason, and one reason only, and that is to help keep guarantee your Mexican boarder stays shut.
Your big lobby US lobby groups would of had our boarder open years ago, if they really had the intention to do so
ha ha ah ha ha
>>We're letting Canada keep the North. It will from now on be known as the smaller version of Canada, "Canadi" <<
but thats where the oil is , and that is the part everyone is claiming on us, ha ha ha , guess we will be left floating a drift in the Hudson . . .
"People will generally accept facts as truth only if the facts agree with what they already believe."- Andy Rooney
And buy some shirts. They even have a store to get swag about invading Canada http://www.cafepress.com/invadecanada
how well do ya-merican's fight in snow shoes , . ?
Some of us use them pretty often lately
Cam Bishop
C'mon, the rednecks in Wisconsin have gun racks on their snowmobiles.
Crazy Roland
no need to use snow shoes, come to ny, the snowmobile trails connect on the Canadian border, from what I can see you can enter from Penn. and go almost due north, all we have to do is get some of the gun racks from Roland. Just not sure how many hives we can carry back on the return trip.
mike syracuse ny
Whatever you subsidize you get more of. Ronald Reagan
back to the shortage. here is a post on bee-l about the economics of feeding the hives for almond production.
Beekeepers that attempt to satisfy almond growers demand for strong bee
colonies are faced with a difficult choice: spend the necessary money to
produce such colonies, or rent weaker colonies at a reduced price. According
to UC Extension Apiculturist, Eric Mussen, four frames of bees is the size a
Central Valley California colony is likely to be (if it survives) when it is not fed
extra syrup and protein during the year. (Jan/Feb 2010 Newsletter, From the
UC Apiaries). Dr. Mussen estimates that beekeepers must spend $120/colony
to provide 4-frame colonies and $200 to $220/colony to provide 8 to 10
frame colonies (these cost figures are likely 10% higher for 2013 than they
were in 2010). A beekeeper is better off, probably far better off, renting a 4
to 6-frame colony for $150 than renting an 8 to 10-frame colony for $200.
Even with record almond pollination fees, building high bee populations that
continue to consume expensive feed during the winter (both before and after
almond bloom) does not make economic sense for many bee operations.
With varroa mites, viruses and diminished bee pasture taking an evermounting
toll on honey bees, todays beekeeper feels fortunate if he can
cover operating expenses, let alone attain an ROI (a term foreign to many
beekeeping operations).
mike syracuse ny
Whatever you subsidize you get more of. Ronald Reagan
I would like to see a breakdown of those numbers that Dr. Mussen gave back in late 2009. Feed expenses have gone up considerably since then. Anyone know if he ever published any more specific information as to how he arrived at those figures?
"People will generally accept facts as truth only if the facts agree with what they already believe."- Andy Rooney
Things are so bad that I got a call from someone in CA looking for bees from me and my hives are in SC. And my friends who send bees to CA from SC did so weeks ago.
No, I did not send any. Even though $200.00 per colony is attractive.
Mark Berninghausen
I think it's a balance. Hard to shake out and split those 4 framers. Costs seem high to me unless that includes labor, transport, etc... and not just feeding costs.
to provide 4-frame colonies and $200 to $220/colony to provide 8 to 10
frame colonies (these cost figures are likely 10% higher for 2013 than they
were in 2010). <--- my take on this was that normal costs for a normal hive(not in blue boxes) was the $120, so the extra $80 dollars was the feeding, and I would think you would include fuel, feed, time, and purchasing patties and hfcs. Now that may be high if you live in cali. but from out of state?
mike syracuse ny
Whatever you subsidize you get more of. Ronald Reagan
I was present at our Central Valley Beekeeping Association Meeting this last Thursday. It was mentioned that a beekeeper is advertising $210 for 8 frame average bees for 2014 Almond Pollination; another beekeeper is going to charge $185 for 2014 Almond Pollination.
These issues of 2013 will only continue into 2014 in my opinion due to "lack of rain", "lack of forage", increased almond plantings. Whether the price of Almonds is great or not, currently $3.50+ pound, we beekeepers must charge according to our cost per hive knowing that Almond Pollination is close to 90% of our income for the entire year.
If almonds are 90% of your income according to dr. Mussen, ur losing money.


text: The voters have spoken!! The FSU ultimate OLYMPIC CHAMPION SURVIVORS in DANCE are (drum roll)........... 1st place and Gold Medalists: TORVILL/DEAN 2nd place and Silver Medalists: KLIMOVA/PONOMARENKO 3rd place and Bronze Medalists: GRISHUK/PLATOV 4th place: PAKHOMOVA/GORSHKOV 5th place: ANISSINA/PEIZERAT 6th place: BESTEMIANOVA/BUKIN 7th place: LINICHUK/KARPONOSSOV 8th place: NAVKA/KOSTOMOROV 9th place: VIRTUE/MOIR Do you agree with the results, or is there "wuzrobbing" going on here? How would you have ranked the champions?


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I've been using the Russian/Carniolan cross sold by Taber's Honey Bee Genetics in CA. These bees seem to have a fairly orderly approach to comb building.
But this season, I tried in one hive an 'All-Star' queen from B. Weaver in TX. This hive has been very productive. But, they don't build orderly comb. It could be that this queen is not typical of this line of bees, or that I haven't managed this hive well--for one thing, they've built comb a lot faster than my other hives, and maybe I just don't know how to manage such an industrious hive. So I don't really have a verdict, at this point, on these bees. But I'm concerned--I fear that they just aren't well suited to being managed in a top-bar hive.
And, I need to get 2 new queens for other hives by fall. And I'm only willing to consider queens for which a reliable claim of mite-resistance is being made. Can any of you recommend a queen line which you've found to do well (i.e., build orderly combs) in your TBH, and which has mite resistance? I might try more queens from B. Weaver--perhaps their Russians--but I'd like to get some other suggestions.


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Program namesake Sen. J. William Fulbright
UTSA hosts July 18 Fulbright program info session
By Holly J. Hill
Assistant Director of International Programs
(July 13, 2008)--The UTSA Office of International Programs will host an information session for students interested in the Fulbright U.S. Student Program from 2 to 4 p.m., Friday, July 18 in the University Center Willow Room (2.02.12) on the 1604 Campus.
Today's headlines
- La Prensa Foundation is newest member of UTSA Lone Star Society
- UTSA alumna Jordan Kaufmann wins $50K for new stent-graft start-up
- UTSA begins new way-finding sign installation this summer at Main Campus
- USA Today: UTSA long jumper Tyler Williamson rescues three-year-old boy
Article tools
Applicants to the Fulbright program must be U.S. citizens when applying and hold a bachelor's degree or the equivalent by the beginning of the grant.
For more than 60 years, the federal government-sponsored Fulbright program has provided future American leaders with opportunities to study, conduct research and teach in other countries. Fulbright student grants aim to increase mutual understanding among nations through educational and cultural exchange while serving as a catalyst for long-term leadership development.
The program awards approximately 1,450 grants annually and currently operates in more than 140 countries worldwide. Fulbright English teaching assistantships are now available in 32 countries. Fulbright full grants generally provide funding for round-trip travel, maintenance for one academic year, health and accident coverage, and full or partial tuition.
Applications must be submitted by Oct. 1, both electronically and in hard copy, to the UTSA Office of International Programs, Main Building Room 1.210, UTSA 1604 Campus. The UTSA deadline is set in order to meet the Oct. 20 national deadline.
For more information, visit the Fulbright U.S. Student Program Web site. Current UTSA students can contact Holly Hill at (210) 458-7204.


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The essence of manhood. A man who has the body of a greek god, and the personality that makes every girl swoon. Their eyes will captivate every womens soul and their smile is as bright as the sun. Every man strives to be Darbonne, and every woman longs for one. Yet a true Darbonne is rare. (adj, or noun)
Dave (Darbonne)
by Darbonne Dreamer August 19, 2011


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Format: Nintendo DS™
Launch Date: Q4 2006
Game Type: Card, Board and Leisure Game Collection
Players: 1-8 via Nintendo® Wi-Fi Connection, DS Download Play or Multi-
Card Play
Developer: Agenda
It's game night and everyone's invited. Play more than 20 classic board, card and party
games alone or with friends.
How to progress through the game: Play more than 20 classic board, card and party
games in Free Play. Players can test themselves with various difficulty levels. Or play up
to seven friends via Multi-Card Play or DS Download Play.


text:
Lakewood Health board member earns certification
Marie Rose, treasurer of the Lakewood District Board and member of the Lakewood Health System Board, took part in a voluntary hospital board member certification program through the Minnesota Hospital Association (MHA) at the MHA Trustee Winter Leadership Conference in July in Minneapolis.
The training helps trustees brush up on leadership skills and governance best practice methods. It verifies trustees' efforts to be informed about health care issues. Rose completed 35 education units in topics such as ethics, government regulations and patient safety and quality.
Rose has worked in various aspects of health care for more than 30 years.