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Jeff's Thoughts
Genetics Is Not A Qualification
13 April, 2017
Maybe this is a rant about the fitness industry, or a rant about the lack of knowledge a customer has when choosing a right fitness professional for them. Either way it doesn't really matter, something has to be said about the obvious trend in the fitness market (and probably happens in any industry), people who are skinny genetically, have always been skinny are perceived as experts. As soon as this person does a squat it becomes the new squat to do. We see there current exercise programme and think – well it obviously works for you so it must be great. News flash: it hasn't worked for them. Infact the skinny 20yr olds who are able to open a social media account and start posting about there fabulous exercise routine, would stay skinny even if sitting on a couch watching another episode of "The Real House Wifes" eating something that would vaguely be seen as healthy.
As I am writing this a well know magazine is sitting next to me on my desk and one of the cover stories is "From TV presenter to Yoga Guru". Is she considered a Yoga Guru because she has done the hours and hours (and years) to study yoga, or simply because an attractive person who had a media profile starting teaching yoga classes? The irony is she would probably make more money as a yoga teacher than someone who was actually a yoga guru – because she has always been attractive she therefore becomes good at helping people do yoga.
Genetics is what allows these young people to be skinny: IT IS NOT THE EXERCISES ROUTINE THEY ARE CURRENTLY SHOWING YOU.
Show me a mother who has had kids, a body that tends to put on weight easily so she has to really work out what foods suits her, a busy lifestyle and then a kick arse qualification to boot – that is someone who I want to learn from and who we should be putting up on a social media pedestal – they would be a professional worth listening to (news flash – she probably won't have time for selfies for her facebook page as she is too busy actually doing things).
Half of my Facebook feeds are filled with these types of pictures, young people who are trying to run a social media account, and so they will always have to come up with the new and interesting thing to keep interest high in their followers. But by coming up with the new exercise, you are diluting what really works. Hard work!!! Anyone who is really getting in shape is putting a bar on their back and probably squatting, probably deadlifting and pressing and pulling. But the problem is this is not sexy (I guess I could have an attractive 20yr old doing these exercises to enhance likes), no squat with side kick, triceps kickback, wide stance squat (to really hit the gluts:)) is going to work.
If I was going to come up with a cool quote about now it would be
Stop eating shit and train hard!!
But my training programmes are going to be ones that have worked time and time again, not ones that I am going to make up and show you to keep you entertained (but still overweight). Also becareful of the people who are really good at social media and attractive, I understand there is a wanting to be like these people – they are the probably not the ones to get you there.
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Not So Easy After all
23 February, 2017
The new year is always a time at Studio41 where we see many people starting new exercise regimes. Our personal trainers work with their clients to find out what drives them into making this decision?We hear many different reasons but most commonly, our clients have an internal battle going on something like this:
"I am not happy with the health and fitness decisions I am making on a weekly basis (and of course not happy with the outcome) so I am going to do things a little differently. Eat differently and start exercising – "be who I feel I want to be".
It sounds easy right? Surely making a few changes to the diet and going to the gym 3 times a week can't be that hard. Then why do most people fail?
First of all 3 hours is not really 3 hours. You have to get some clothes out the night before so you can take your gym gear to work with you. This requires that you are thinking about the gym well before actually being there. There is the walk to the gym, showering after and walking back. 3 hours quickly correlates to close to 5 hours each week. Here is the catch though: you aren't currently lying down simply doing nothing for 5 hours. You were are something, so you have to be prepared to stop doing something in order to prioritise going to the gym.
So now we are talking about rearranging your values so you can prioritise the gym, which might not be your favourite thing to do, over your current actions and pastimes, all so you can find these 5 hours per week. This maybe a lunch with friends that you will no longer attend or maybe after work drinks that you will ostracise yourself from by basically stating to the group:
"I want to prioritise something else rather than hang out with you guys"
If you ask someone like myself or any of our personal trainers who have incorporated health, fitness and nutrition into our normal routine for a number of years to start a new weekly habit that we didn't like doing, cost us money and that we were not very good at, I don't think we would last that long either!
Our personal trainers at Studio41 see people come to value conflict – they really want to have the benefits of nutrition and exercise, but at a deeper level they are not really prepared to change their values enough to prioritise those things over the things they enjoy – essentially they want one thing but do another.
There is also a peer pressure that is unseen but constant. By going to the gym, you are announcing that you want to go to the gym. You are saying that you would like to change your current situation so you start to have the health benefits of making different decisions. The problem is that your peers who don't exercise rely on the belief system that "I don't have enough time", "I don't have the energy", "exercise is too hard" etc to justify their lack of effort. If you are successful, this really breaks their belief system. So they actually want you to fail so they can internally say "I knew it would be too hard".
There are so many things going against you being successful at attaining that 3 times a week gym goal. It can be done, but if anyone tells you it's easy, I would be sceptical. I fully respect anyone who can change their values enough to prioritise exercise and nutrition for the long term. It is an incredibly hard thing to do.
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Value Your Time…
2 August, 2016
Being a fitness professional can be a rewarding line of work, we often help people achieve their results right? People come to us and give us their dedication, effort and most of all time. It is this that trainers have to respect the most. If people are going to give up their time (and spend money) surely we should be maximising their return on this investment? What I see in most main line gyms is trainers becoming exercise companions. People talking to you while you do a bit of this and a bit of that. These are trainers who are not measuring their progress (how can you run a business without measuring), they are simply turning up and taking people through a workout that may or may not even be written down.
Surely if you are going to give up your time you want to maximise the return on that time? Whether that be working out by your self or with a trainer, there is no point giving up time if you don't get a result.
And please don't be one of those people who stay with their trainer because they have become a friend!! You are paying this person for a service, if you want a chat take them out for a coffee. But don't let them take money off you while you turn up once again for them to talk to you about their weekend.
I started this off by saying: "Being a fitness professional can be a rewarding line of work, we often help people achieve their results right?". Actually it can also be incredibly frustrating as nothing is worse when you do your measurements (whatever they maybe) and nothing has changed. That is a hard situation for anyone in business to face, so what do most trainers I see do……stop measuring. Just rely on your charm and banter to keep clients coming back: not the greatest of business models!!!
When a client is stuck at Studio41, i.e not moving forward towards their goals, that creates a huge level of frustration, and that is the brilliance – let me explain. That frustration drives us to learn more, study harder and solve those problems. If it wasn't for those frustrations, we couldn't learn and wouldn't grow. So we don't fear not getting results, we actually thrive of it as it makes us better. We are now helping a lot more people with protocols involving exercise, nutrition and supplementation that we could not have helped 5 years ago – Thats Awesome. And compared to when I started 16 yrs ago – I don't want to even think about it.
With the average length of a personal trainers career in this country being only 5 months (no I did not misspell that) how can trainers become good? They don't, they chat, get no results and then move on, and people pay for this!!!
Please value your time more and make sure your trainer like any business has targets that you both are working towards, measuring your progress along the way and if you are not getting results, at least try something different; your time is too valuable to waste.
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I Only Need 5 Hours A Night: Yeah Right
30 May, 2016
I have had many clients on initial consults say to me "I am one of those people who only need 5 hours of sleep a night". These people don't rely on coffee, are not tired, they honestly have limited sleep but still seem to be fine and can power through a busy work schedule. Infact they can get more done because that literally have more hours in the day.
Let me make this as clear and as simple as I can: YOU NEED MORE THAN 5 HOURS A NIGHT: just because you are not showing any negative health symptoms does not mean you are healthy.
Understanding Cortisol can explain why someone can be performing quite well on limited sleep and still be seemingly ok.
Cortisol is a stress hormone that is released by the adrenal glands under the presence of an internal or external perceived stress. Cortisol gets a pretty bad rap but really cortisol is awesome. It is what wakes you up in the morning (try getting out of bed in the morning with low cortisol!!) and is what helps you power through the day. Cortisol is a natural anti-inflammatory so it stops you from getting sick, infact cortisol allows you drive your life in a faster gear than normal – awesome right?
The above graph is a simply reflection that daily cortisol can be elevated or depressed. Green would be a normal total daily amount (more in the morning and fading off at night) and the yellow is representing that you can have elevated daily cortisol. A analogy that I often use is: if you drive your car fast once in a while then that is no problem, you will also slow down and drive at normal speeds. Infact maybe you had to drive your car fast to get out of a tricky situation and that extra speed really helped. The problem comes when you try to drive with your foot continually on the accelerator. Just because the car hasn't slowed down yet, doesn't mean the engine is healthy, the deterioration and eventual damage is being done. Eventually your car will slow down even though your foot is still hard to the floor – this is where the problem is.
"Negative stress is any influence, internal or external, that causes or leads to malfunction"
Reed Davis: FDN Founder
The above quote is hugely relevant as psychological stress is only one element of stress. The sleep conundrum is this – if you don't sleep your body is stressed (take your heart rate after 3 nights of lack of sleep – it is elevated, hence it is preparing for flight or fight), and if you become stressed you won't be able to sleep as well and the downward spiral continues.
So what the hell is the big deal? So you lack some sleep and become stressed – So what?
Sleep is when the body does several important things. One thing is detoxification. When you are not sleeping you are not detoxifying, this is one reason why a lack of sleep has been linked to cancer by the World Health Organisation. When you are in a state of stress, your digestion is impaired. Through your digestive system you have the ability to absorbs nutrients – so a poor digestion can be linked to tiredness due to the inability to absorb nutrients. B Vitamins are made from bacteria in your digestive system, so a poor digestive system will be linked to low B Vitamins. B Vitamins are linked to your ability to detoxify and energy productions within a cell (low B vitamins – low energy). Serotonin is a neurotransmitter that is linked to your ability to happy thoughts. A lack of sleep has also been linked to insulin resistance.
So….yes you need more than 5 hours of sleep over night. Due to your ability to adapt via cortisol, you maybe feeling pretty good even after months and months of lack of sleep. But the crash is coming – just like keeping your foot on the accelerator of a fast car – you will eventually hit a brick wall. That crash maybe in developing depression, diabetes or even cancer. What time are you going to go to bed tonight?
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How Do You Deal With High Blood Pressure? Take Medication Of Course
13 April, 2016
At Studio41 we take great pride in understanding our role as fitness professionals – that is to help people achieve a result. Not to train people endlessly thinking exercise is the only path necessarily for optimal health, but understanding the person holistically enough to know that we have to get someone healthy often before we can get a result (often people want the opposite – to get a result so they can become healthy).
We often look at the medications people are on as they have a dramatic effect on our results. For example a female being on the contraceptive pill drives them towards a CoQ10 deficiency. CoQ10 is needed at the cellular level for energy. So if someone comes to us with low energy, we need to understand all the things that that person is doing and taking that could be causing this state. Simply to do more exercise will often yield very limited results (and quite often the opposite).
One medication that is abundant is blood pressure medications. Professional doctors seem very comfortable to use these as a first go to. However is high blood pressure the problem? Maybe the question has to be asked "why is the body (which is a very smart thing) ramping up blood pressure? If we deal with the cause of the problem, maybe we would never have to have the person on blood pressure mediation at all?
Often blood pressure is raised by the body as a result of being in a stressed state (sympathetic state). Obviously a short time can be beneficial. Higher blood pressure means you can pump blood faster, then you can run faster. However being in a stressed state for a long time can have devastating long term effects.
Source: Bryan Walsh, Fat Is Not Your Fault Video Series
We as health and fitness professionals are very lucky in the fact that people come to us are willing to work on their health. No one would respect a doctor if they said, "come back and see me weekly and we can take these lifestyle steps towards reducing your blood pressure". The system has been set up so we want the magic pill, as if chronic elevated blood pressure is a stand alone issue and not simply one of the many actions the body has taken as a result of being in a prolonged stressed state.
Here is a what one of our members has emailed us
I had very good news this morning, my GP is so pleased with my progress that he has now taken me off all my medication. This is truly remarkable. For the last 4 years I have been on a daily statin for my cholesterol and 3 different daily medications for my high blood pressure. My blood tests indicated that my cholesterol is still in a very good place despite being off the statin for 3 months and my blood pressure has remained in a very stable level despite going on to reduced medication last quarter. The GP feels very confident that I can come off the remaining medication and just continue to monitor my BP through Studio 41. I am really ecstatic. In 2010 I was told that I would be on HBP medication for the rest of my life, with all the negative side-effects that the medication brings. I never imagined I would ever come off it at my age (51 on Friday). I cannot thank you both enough for everything you have helped me to achieve! Onwards and upwards.
Testimonial: Graeme Lawrie
At Studio41 our personal trainers will look at levels of stress through digestion (yes food can cause stress), sleep as we know when blood pressure is elevated our results will be limited – but understand that elevated blood pressure is not the problem.
Also worth noting is the nutrient deciencies caused by blood pressure medications.
CoQ10, Vit B6, Zinc and Vit B1.
Source: Drug-Induced Nutrient Depletion Handbook, 2nd Edition.
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The Big Fat Belly
24 February, 2016
It is all about calories right? Surely if you don't overeat you can't put on weight? If you grossly undereat for some time, you might find that you are putting on weight in one specific spot more than others – that is the belly.
I have done many consults where a busy executive male or female works hard, putting in 80 hour weeks with a lot of stress in their job. but simply forget to eat. These people often weigh in excess of 100kg (both male and female). There normal eating day goes something like this
Breakfast: Coffee (they don't eat because they are not hungry)
Mid morning- Coffee
Lunch – 6 slices of sushi
Mid afternoon – Coffee
Dinner – Something quick and easy containing refined carbohydrates and also protein and good old vege.
I am not going to even bother waisting my time and adding up the calories – they are grossly under-eating, yet they can power through a day and are not hungry – How can this be?
These people all have mid section body fat as well – otherwise known as metabolic syndrome which is something we should be looking to avoid.
"just a slight increase in waist circumference…..is linked with increased risk of developing diabetes, metabolic imbalances, and elevated cardiovascular risk later in life"
Mike Mutzel MSC, Belly Fat Effect.
The simple answer is your ability to adapt – lets make this point very clear – if your brain doesn't have enough glucose you will die!! So when someone does not eat (which is one of the more internal stressful events that the body can go through) your body will adapt. It adapts by releasing your stress hormone cortisol to raise blood sugar. So you will be raising your blood sugar whether you like it or not, through either eating or the release of cortisol. The problem of relying on cortisol is that you are always living in a stressful state, this adapting to living in a stressful state has its consequences
"Such a shift in the nervous system signaling drives the adrenals to release more stress hormones, which increases blood sugar, constricts blood vessels, raises blood pressure and speeds heart rate. The shift also reallocates nutrients and blood to the lungs, heart and muscle tissue, and brain. Digestion, muscle building, production of growth and sex hormones come to a screeching halt"
Mike Mutzel MSC, Belly Fat Effect.
Note that digestion slows down in the presence of stress. And after time you will be increasing your odds of having an unhealthy gut. When your gut is unhealthy and unable to absorb what it should and keep out what it should – this will set off an immune response which leads to more stress – which leads to belly fat.
"imbalances in intestinal bacteria, along with stress, medications, alcohol, and processed foods, increase gut permeability (leaky gut), allowing immunologically stimulating particles such as endotoxins to be absorbed. These inflammatory molecules stimulate components of the immune system…..many studies have found leaky gut to coexist alongside obesity and metabolic syndrome".
Mike Mutzel MSC, Belly Fat Effect.
So it is not about calories – leave this thought process behind. Look at balancing blood sugar through eating regularly and enough not to have the body go into panic mode. And make sure you eat breakfast, not cereal to set off high and low blood sugar for the day, but a good protein and vegetable breakfast (yes I said vegetables for breakfast).
Remember too much food is not good – but not enough can also be just as bad!!!!
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The Force Awakens – In Us All
12 January, 2016
Why do we in January inevitably declare that things are now going to be different – I am going to get that body, lifestyle, health that I always wanted? When we all know the odds – by Feb the old habits have crept in and 11 months of weight gain kick in before we do it all again.
A lot of people are living in a state of frustration, they want something different to what their actions are doing. People are always thinking about the goal (in a very vague way) or thinking that they just don't like their current level of health. But very rarely do people think about all the road blocks that will get in the way. That is why at Studio41 our personal trainers can help you keep on track when "sh*t hits the fan" so to speak – and it always does! I would say people who are successful at achieving a new level of health and fitness are very good at dealing with and realising their has to be sacrifice.
Going to the gym 3 times a week isn't just 3 times per week. Packing your bag in the morning takes new behaviours (did you wash your gym gear the night before). Then walking to the gym, training and showering. The 3 times per week could easily translate to 6 hours real time (and we haven't even talked about food habits yet). Unless you were lying in a comatose state for 6 hours, you will have to sacrifice something in order to go to the gym. Understand what these things might be,
- Less time with kids, family love ones.
- Getting up in morning when all you want to do is stay in bed.
- Less social time as you are choosing a new you over friends (and maybe judgement from friends).
- Less money for other things.
If you think about these things before hand, make a conscious decision on what is more important for you based on your values (Being for fit enough to play with my kids when I get home from a 12 hour day is more important than having a drink with good friends [both very important]) then when these things arise you will be in a better position to not let old habits overrule the direction you want to go.
How many of us have seen "Star Wars – The Force Awakens", yet did not have the time to exercise?
If you are not prepared to make the sacrifice, then be happy. Realise that it is a conscious decision that you are making to stay in this state. At least this way you realise that you control the outcome and hence if you want to change it – it is up to you.
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Goal Setting – A Powerful Tool If Done Correctly
4 January, 2016
At Studio41 our personal trainers always want to know what you want – it is not about putting our expectations on you, our job is to simply help you move forward to your success. However people often don't know what they want – they know what they don't what — but focusing on what you will become is more powerful than moving away from the negative.
People set out to achieve goals for one of two reasons, they see it as moving themselves towards something they desire (I want to earn more money), or they see it moving away from something they no longer want (I want to get fit as I hate feeling tired and sluggish). You set New Years resolutions either because you want to achieve something or are sick of living in a state of fitness and health that you are not happy with – either way your motivation can be traced to either pleasure or pain.
The first level of goal setting is understanding the bigger picture. I call it the VISION. This is your long term goal, the thing that will drive all other behaviours. This is the thing that you have to decide first. What is it that you ultimately. Do not concentrate on what you don't want (I want to lose that 5 pounds, I don't want to be out of breath, I don't want to have this fat etc.). Focus on what you do want – I want to be 60 kg, I want to be able to run and feel breathless, I want to be 18% body-fat). Then make it quantifiable. Making a goal of "I want to feel fitter" is not specific enough. People dislike making goals specific due to the fact that they increase their potential risk of failure. However if you live your life trying to avoid failure you might also find yourself avoiding success as a by product. So…..get that vision specific and within a time frame and write it down – writing anything down makes it more serious.
"By Aug the 13th I will be 53kg and able to run 10km in under 50 mins"
…..concentrate on it, see it, in-vision it. How do you look, feel, act when you have achieved it. Once you have got this, ask yourself why you want it. And whatever your answer is, ask yourself why you want that? Do this at least 3 – 4 times. You are discovering your "values", what really drives you to do the things you do. Often people do not just want to lose weight. But want the things that losing the weight will give them (self esteem, increased confidence etc.). Identifying these core drivers or "values" is what will keep you going when things get difficult. Understand your vision, and why you are truly trying to achieve that vision, are your strongest allies in moving forward and achieving great success.
Once you have this Vision in your mind – concentrate on your first OUTCOME.
Outcomes are things you have to achieve on the way to achieving your vision. You can think of it as breaking the vision down into smaller chunks. Often thinking of something 1 year away is too far, thinking about what you need to achieve in 3 or 4 weeks is easier to concentrate on. If you want to lose 18 kg in the year (something that would be easy for us at Studio41), then it would make sense that after 4 week you have lost 1.5 kg. This would be your first "outcome". If you do not achieve this first outcome you have a choice
Change the goal to what you now know is more realistic or
Change your weekly commitments to achieving the goal
Once you break your vision down into outcomes, you only need to concentrate on your first outcome. You have to ask yourself what you have to do this week to achieve your first outcome. These are called your WEEKLY ACTIONS. Concentrate on just achieving your weekly actions should lead to achieving your first outcome. Then this will put you on track to achieving your vision. By doing the small things you will achieve the large things. One final point to remember – even though you are concentrating on achieving your weekly actions, keep in mind both your Outcomes and most importantly your Vision. Your Vision is the 'why' behind what you are doing and is what ultimately drives you, and gives you the reason for working so hard on your weekly actions.
So the essence of goal setting is to put in your mind exactly what you want to have, break it down into workable chunks and then go out and start achieving. One important principle to understand is the concept of NO FAILURE ONLY FEEDBACK. To understand this is to understand that you cannot fail at anything. Workout a goal, put your outcomes in-place and work on your weekly actions. If you do not achieve your weekly actions and therefore do not reach your first outcome, a lot of people give up at this point believing that they have failed. Just take this as feedback, remember when this happens you have 2 choices,
Change the goal to what you now know is more realistic
Change your weekly commitment to achieving the goal
So….change something and go again, and again, and again until you finally experience success. People put a lot of pressure on themselves to get it right the first time. This is unrealistic if you are doing something without ever having done it before. True failure is giving up in pursuit of your goal.
So good-luck, set your goal and don't look back until you have achieved it in 2016.
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Why Health, Energy & Fitness?
3 September, 2015
We thought long and hard at Studio41 about what words best described what we do and to be associated with our brand. So often people perceive trainers as the ones who stand over you yelling motivational cues as the saliva sprays out of our mouths, demanding that one more rep. What is really interesting to me is to truly understand our job, is to truly understand someones goal (essentially why they are willing to invest in our knowledge and time), and for us to work together to help achieve that.
People talk about wanting better sleep, wanting more energy – they want to be healthy again and lucky for us they perceived exercise as part of that plan. However we know that that is merely only a small part of the journey. To truly work with someone on their health and fitness journey – it has to be more than just exercise.
Fitness and health are 2 very different components. Because you are fit does not reflect that you are healthy (infact there is a inverse relationaship, the more exercise you do past a point, the worst the health can become). For me healthy means that there is no inflammation leading to a diseased state, your detoxification pathways in the liver are working well, your gut is able to take in and absorb nutrients (one of the biggest reasons why tiredness exists in my opinion) and your gut is able to detoxify all the toxins you take in on a daily basis. Most of this detoxificaiton and repair happens when you are a sleep. So how important is sleep? One thing I have learnt is sleep is merely a sympton – not the cause. If your sleep is bad then you have a disruption somewhere, but it will lead to ill health
The World Health Organisation lists the night shift as a probable carcinogen. There fore they truly understand the consequences of a lack of sleep. Because once again this is where most of your detoxification happens. Simply put – if you not sleeping well your health will be compromised. Your weight loss journey will also be limited. Once again – people are coming to us because they want to get healthy and start a weight loss journey, there is no point pushing yourself through endless physical activity if there is no health benefit. Therefore we need to understand that health and fitness are not related, we need to be able to work on someones sleep, digestion and detoxification pathways just as much as their actual fitness.
"Often people come to us to lose weight to get healthy, often we are working on peoples health in order for them to lose weight".
For a molecule of glucose, to become energy (ATP), there is a magnificent process that happens in every living cell that is massively dependant on such things like Magnesium, CoQ10 and B Vitamins to name just a few. This process is pretty awesome. However most people that come into us are often tired and lacking energy. If we can't help them at the cellular level then we won't be effective at helping them get more energy. So our understanding of biochemistry works really well here.
Click Here to See Bryan Walsh quickly emphasis what we need at the cellular level to create energy (ATP). (Video from Bryan Walsh's Metabolic Fitness Course).
You can now understand why we have such a large emphasis on nutrition here at Studio41. Just doing push ups and lunges is simply not enough.
Even fitness is can be complicated. Believe it or not it, it is not just turning up and talking to your trainer about what you did in the weekend and having a laugh with no real focus. The one thing you must understand is for a system to improve, you must overload that system. Our bodies will adapt if you give it the circumstances to adapt. So systematic overload, micro progressions need to be in place to maximise your time. Your trainer needs to be recording every rep and every set so they know that those micro progressions are happening. However it is also not always about pushing, knowing when to back off is just a crucial tool as knowing how and when to push. Remember the goal is for our clients to improve – not just for us to talk a great game, and for your results not to come.
Understanding Health, Energy and Fitness are exactly what we are about.
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Putting the Health into Health and Fitness
18 May, 2015
The terms "Fitness Professional" and "Health and Fitness Professional" are often symbiotically used. However these terms are so different and often personal trainers know nothing about health – simply fitness. Often I find those who are in the fitness industry are often hurt the most, overworked, stressed and as a result unhealthy – yet they are fit – however fit does not mean healthy.
The scientific literature is filled with data that strongly makes the case that long-distance runners are much more likely to develop cardiovascular disease, atrial fibrillation," cancer/' liver and gallbladder disorders, muscle damage/ kidney dysfunction (renal abnormalities)," acute microthrombosis in the vascular system," lira in damage," spinal degeneration,1: and germ-cell cancers" than are their less active counterparts.
McGuff, D. Little, J. Body By Science 2009.
I have sat in many consultations asking people "what is your goal". Oddly enough they don't always talk about fitness. It is factors such as "more energy", "better sleep", in some way or form a better quality of life that drives people to us. Just doing more sit ups and squats is such a limited thought process on what this person needs to accomplish their goals.
Being a fitness professional is easy, give someone a fitness test, train them for a few weeks and then retest them and they will probably improve. However a Health and Fitness Professional is a completely different ball game. At Studio41 our personal trainers are considered health and fitness professionals. We have devised our assessment tracker from many functional medicine qualifications in order for us to see the roadblocks for clients. We are constantly asking about sleep patterns, digestion issues, adrenal stress. We also have the knowledge on what to do with these questions in order to ultimately help our clients – not just get them fitter (that is the easy part). Sleep and digestion are one of the many things that often improves under our guidance, this of course has the biggest impact on peoples results
The irony is people come to us to lose weight and to get healthy. I often explain that we work on your health in order for you to lose weight. So being a health and fitness professional is crucial and not simply a fitness professional. So if you want more than a trainer, but someone who will take you on a health and fitness journey that is so much more than just training – come and see us.
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Migsun Kiaan presenting new launch residences at the Vasundhara Ghaziabad.The builder recently gives possession of their previous residential project. Now Migsun Group launched their new 2/3/4BHK residential apartments in Ghaziabad that is connected to Noida, Greater Noida and Delhi. It has large space to develop apartments in Vasundhara, where homebuyers can access the amenities. Mostly the specifications are provided by builder side, so customers do not have to worry about it. Its new opportunity for home looking buyers who want residences in Ghaziabad city. It's coming with BHK flats ranging from small size of apartments. The amenities like playground, tight security and waste water management system are planned for the projects.Sometimes it can be referred as Migsun Kian next to Vaishali Metro Station Vasundhara Ghaziabad.
|Migsun Kiaan Ghaziabad
|Price Trend of Apartments in Vasundhara Ghaziabad
|Migsun Group Kiaan Vasundhara Ghaziabad

subset: commoncrawl


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Emily – Australia
age (as of date): 17
Height: 168cm
Star sign: Scorpio
Subjects studying at school: I am currently studying maths B, Chemistry, authority English, Biology, visual art, Cert II in business and religion and ethics at school and my Cert III in beauty therapy externally.
What are your favourite hobbies and why: My favourite hobbies are makeup and science. I am so passionate about makeup and helping people feel beautiful on the outside as well as the inside, I have I massive passion for special effects makeup and strive to work for universal studios as a cinema graphic makeup artist. I wish to expand on this goal by establishing my own makeup company and line, this is where my love of science comes in. I want to be able to complete my bachelor or masters degree in science majoring in chemistry and cosmetic science to achieve this. I believe education is a right that we all take for granted and I want to be able to harness this right to the best of my ability. There are few to many young women heading into the field of science and I would love to become a positive role model and ambassador for women in science. Another one of my hobbies is also getting involved with my community, through my local youth council, and getting out and involved by making and impact. And of course, what would a girl be without one of my favourite hobbies, shopping!
My biggest ambition: My biggest ambition that I have had since I was little is to be a makeup artist. I want to become a cinemagraphic makeup artist and work for universal studios in America. I also want to establish my own makeup brand and skin care range that would be worldly available. I have a passion for makeup and have been doing makeup for events, models, and weddings since 2013. I am also a big advocate for helping youth with depression, anxiety and eating disorders and would love to establish a charitable forefront to assist in combating this ever growing problem in the 21st century. Helping others brings me great joy and a feeling of great gratitude and it is truly humbling. I would love to initiate a program called project happiness that would help these youth, one step at a time.
Charity I would nominate: The charity I would nominate to receive 10% of funds if I were the highest fundraiser would be Beyond Blue. They are a beautiful organisation who help youth with depression and anxiety, which is something truly passionate to me. I have seen many friends around me spiral down into these mental disorders and have seen the devastating impacts it can have on their schooling, friendships and even family life. That is why I would select them.
Languages spoken: I only speak one language English, how ever if I got the chance, I would love to learn French, the language of love.
Countries you have visited: I was very fortunate to be able to visit China and
Singapore in 2010 with my family. It was an amazing experience and I learnt so much history and saw so many amazing things. Of course I have visited my beautiful home country Australia and can not wait to visit London in 2016.
Favourite Disney movie and why: This questions is by far one of the hardest to answer as I have 2 favourite Disney movies, Sleeping Beauty and the Lion King. However if I had to choose I would pick the Lion King. The story it's self can be linked back to the bible, but I think that it is just a beautiful movie. The songs are so catchy and fill me with so much joy, my friends and I often break out in song at lunch before exams to boost our spirits. I love this movie because I can relate it to myself and my Face of the Globe journey. In the movie you follow Simba and his personal growth journey into become the best he can and I believe that is something that is evident in all Face of the Globe contestants.
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Event Details
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Old-Fashioned Egg Salad Recipe
- 1/4 cup mayonnaise
- 2 teaspoons lemon juice
- 1 teaspoon dried minced onion
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 6 hard-boiled large eggs, chopped
- 1/2 cup finely chopped celery
- 1. In a large bowl, combine the mayonnaise, lemon juice, onion, salt and pepper. Stir in eggs and celery. Cover and refrigerate. Yield: 3 servings.
Nutritional Facts
1/2 cup: 294 calories, 25g fat (5g saturated fat), 431mg cholesterol, 438mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 13g protein.
Reviews for Old-Fashioned Egg Salad
Average Rating
"I add chopped sweet pickles, sliced black olives and Cavender's Greek seasoning powder."
"So good and easy to make! It tastes like there was so much more to it!"
"I added Rosemary and Thyme to it and doubled everything to make for a New Year's Eve celebration victory. Thank you to the creator of this recipe it was phenomenal."
"I made this egg salad recipe today and really liked it. It reminded me of this little diner I used to go to when I worked downtown.. Very flavorful - I love the little crunch of the celery. I put it on toast with lettuce and little bit of mayo. Perfect way to use leftover Easter eggs."
"This is the best egg salad I've ever tasted. I followed the recipe. Will definitely make it again and again."
"Loved this recipe"
"Added dill pickles. Love making this when I don't know what to have on a hot night. wonderful!"
"This is really good.I did cut back on the lemon juice and used celery seed instead of chopped celery. Then my husband suggested we throw in some chopped up fried bacon. Wow! We sure will make this agan."
"The best ever egg salad!"
"A nice basic recipe, which is exactly what I was looking for. Next time, I think I will use a little less lemon and a touch more pepper."
"Made this egg salad over Easter weekend I added 1 tablespoon sugar to a doubled recipe."
"Also you can add about 1tsp. of mustard to the recipe."
"this is best served on toast with lettuce or even on a sandwich bun"


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|Team Mew 3 > Announcements > Points Bonus
|Posted by: Ryan Apr 15 2017, 03:21 PM
| A Points Bonus promo has been sent to everyone's inventory who have logged in since forum reopening BETA or later. You have received a Lv. 1, Lv. 2, or Lv. 3 based on how much activity contributed to the website. Higher level item = more Points. There is a deadline before it disappears, so make sure to use it.
If you did not receive your promo, post below or PM an Admin.


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Happy Birthday Sticky Notes - Perfect for Birthday Cards, Party Supplies & Favors - 2 Pads 50 Sheets/Pad 10 Unique Quotes & Designs
$ 6.99
Happy birthday to you, happy birthday to you, happy birthday dear . . . I'm sure you can fill in the rest, and now, you can make Happy Birthday even more personal with a special pad of celebratory sticky notes! Cover your child, room mate, friend or parent's room in Sticky Quotes the morning of their birthday, each with a personalized note or the agenda of the birthday extravaganza game plan. Even better, in the classroom, spell out HAPPY BIRTHDAY (STUDENT NAME) on the blackboard with these stickies, each one having individual birthday wishes from all of the student's classmates.
- Happy Birthday and Celebration Themed Sticky Notes
- 10 Unique Designs in Each Pad (Five of Each Design)
- 3 x 3 Inch, 50 Sheets Plus Cover Page
Fan Favorite Messages in This Pad:
- Happy birthday, may your dreams come true.
- Wish you have a great birthday!
- Happy birthday, happy birthday, happy birthday!


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It's a strange thing. I could see an eccentric billionaire buying it one day and digging up half the island.
I don't think those two brothers with a reality show on History channel that features all the digging by them and others are billionaires, but it seems that just about everyone who lives there spends time treasure hunting, and has for about the last 200 years-and everyone has a different theory about what the treasure is and who put it there-Knights Templars/Masons, Aztecs escaping from the Spanish, 17th-18th century pirates, etc.
Since there has been no real treasure, in the sense of substantial gold, silver or precious gems found in all that time, maybe if anything was put there for safekeeping, someone came and retrieved it shortly thereafter-or maybe it is just a story made up to explain the historical artifacts there-I think those are "real" treasure, but that is just my opinion...


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Declaration of Data Protection & Privacy Policy
Updated on 6.01.2015
We, at StayInTheBible.com, consider your personal identification and confidentiality of your data to be very important. Through this data protection declaration and privacy policy, we wish to inform you of the personal data we collect and the purpose for which we use that data.
StayInTheBible.com will inform you below of the type, scope, and purpose of the collection and use of personal data. You may access this notice on our website at any time at www.stayinthebible.com/privacy
Responsible Office, Contact
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Division: StayInTheBible.com
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As a member of the Bible Companion App (BCA) community, information such as your email, screen name, gender, year of birth, country, state/province, and postal code, and language preference is within the general settings of your account.
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We take responsible measures to secure and encrypt any personal identifying information. However, we are not liable for breaches in security that occur outside of reasonable security measures.
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We may collect data through our website and from the registration and use of the BCA. The app automatically transmits data via the internet for technical reasons. The following data may be stored as part of the user data.
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To register as a member of the Bible Companion App community, you must enter your e-mail address and select a password. We need this information to create a unique BCA account. We also require other information from members, such as a screen name, gender, year of birth, country, state/province, and postal code, and language settings. Other information may include the options for a personal photo and affiliated places of worship. This information is to create a soft community among members in which anonymous aggregate data can be displayed and for community groups. For example, when you access a particular book, the app displays how many other members are currently reading in the same book. Another example is the total chapters logged on the stayinthebible.com website. Information such as heat maps may be generated to show readings stats by region, etc.
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We reserve the right to delete your data apart from the previous listed scenarios.
We reserve the right to ban a person or community from the BCA if abuse of the app is occurring outside of what would be considered normal use of the app.
For account deletion or to obtain personal information about you that is stored in The Bible Companion App, please contact email@example.com or write to the above postal code.
We will not provide information associated with your account that may aid in decryption of other users information. For instance, your encrypted user id will not be provided.
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If you desire to change or modify and of the information that you have previously provided to us, you may do so within the "Settings" section of the BCA. We will not make corrections to personal usage and statistics. For example, if you forgot to log your readings on a previous day or you incorrectly marked readings, we will not adjust the data.
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If you have any questions of concerns, please feel free to email us at: firstname.lastname@example.com


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- Expert Answers to 5 Important Marketing Questions
- Natural Beauty Is Great. But So Is Natural-ish Beauty, Says This Crazy Ad for a Lip Plumper
- This Emotional Father and Daughter Ad Takes on Divorce in the Arab World
- Samsung's new soundbar and speakers.
- 10 Royalty Free Music Sites Every Online Video Creator Should Know
- 10 Steps Everyone Must Take to Get Rich
- 17 Passive Income Ideas for Automating Your Cash Flow
- 4 Tips for a Successful Content Strategy
- You'll Soon Need 10,000 Views to Host YouTube Ads
- 5 Ways to Train Yourself to Be a Great Leader
Marine Veteran Becomes First Ever Double Amputee Cop
In 2011, U.S. Marine Matias Ferreira was on a mission in Afghanistan when he jumped from a roof and landed on a 30-pound bomb hidden in the ground. His legs were shattered in the blast and had to be amputated below the knee, which meant his dreams of serving his country were shattered as well.
However, Ferreira has overcome incredible obstacles in the years since his injury and has just fulfilled his lifelong dream of becoming a police officer. "I was given a second chance," Ferreira said. "Not many people survive an IED blast like I did. I don't want to be one of the guys who just kind of gives up on themselves."
Ferreira is believed to be the first double amputee to serve fully as a police officer, but like every other recruit, he had to pass all the same physical tests during the 29 weeks of training with the Suffolk County Police Academy. "This is someone who served our nation, paid a significant sacrifice, and is now able to overcome adversity in a tremendous way," Police Commissioner Timothy Sini said. "He's done a terrific job as a recruit in the academy, both physically, academically and in his leadership to the other recruits, and he's going to make a fine officer."
"I'm just really eager and excited to prove myself to my colleagues in my new job, my new career, that I'm capable of doing the job just as well as somebody with both legs. I don't think the prosthetics hinder me in any way," Ferreira said. "To watch my husband achieve his dream that I think most people would thing wasn't even possible is really special," wife Tiffany said.
"A lot of guys are like, 'What happens if one of your legs break?' " he said. " 'I'm sorry to say, but if I break my leg, I go in the trunk, I put on a new one. If you break your leg, you're out for a couple months, my friend.' "


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I really want to go on this date with a guy I've know for a while, and I know he likes me, so where should we go? He's a gamer kind of gout and I'm more of a country, 80s rock finatic. We're both in band, he plays flute, I play tenor and alto sax. Any ideas?
- Movie-not drive in, neither of us are 16Vote A
- Burger place (not McDonald's)- or just some low key restaurantVote B
- Ice/roller skatingVote C
- ConcertVote D
Most Helpful Girl
I choose C I think doing some king of activity other than sit and watch a movie is the best choice you both will have a great time00|00|0
Yea, unfortunately I'm doing physical therapy for my ankle which I broke so maybe in a few weeks.


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ASCEL welcomes the Cultural Education Challenge. We believe a coherent wrap-around cultural education offer that connects schools and communities and links them with arts and cultural organisations will ignite curiosity, remove barriers, and enable children and young children to pursue their dreams.
The Cultural Education Challenge is the Arts Council's call for the art, culture and education sectors to work together in offering a consistent, and high quality, art and cultural education for all children and young people.
Download full ASCEL statement
ACE Cultural Education Challenge
During the last year we've been working with Arts Council England to identify the library journey children should experience from the time they are born onwards. We've identified key points in the journey where public libraries should have some kind of special offer to children - for example Rhymes Times for the under-fives, Summer Reading Challenge for primary age children. One of the areas that we have not tackled nationally is the pre-natal time - and engaging with parents to be around the importance of sharing books with tiny babies, singing to your bump etc. These are the presentations and notes from the one day workshop held on 21 March 2016, aiming to discuss and help shape the library offer to parents-to-be.
Our next steps are to draw together all the thoughts from the day and make some recommendations about how we develop the offer for the first stage of the journey.
Kate Freeman Lead Communication Advisor for Early Development, ICAN - the children's communication charity. Engaging with children and parents pre-birth
Kelly Walsh, Head of Research, Booktrust. Bookstart Bump
Katherine Hodges, Digital Lead, Baby Buddy App, Team Best Beginnings. Baby Buddy app
Margaret Street, Early Years Librarian, Hertfordshire Libraries. Case Study: Black and white book-making
Annabel Gittins, Library Commissioning Manager for Children and Young People, Shropshire Libraries. Case Study: Baby Shower
Notes from discussion sessions
Further information from Bookstart:
Bookstart Bump case studies
Bookstart bump evaluation executive summary
Bookstart Bump Research handout
Brain Development Review, executive summary
Saloni Krishnan Presentation
Public libraries across England are today launching a scheme to support them with expert endorsed books available to borrow for free.
Reading Well for young people is part of the hugely successful Reading Well Books on Prescription scheme and will provide 13-18 year-olds with high-quality information, support and advice on a wide-range of mental health issues such as anxiety, depression, eating disorders and self-harm, and difficult life pressures, like bullying and exams.
Download the resource pack from The Reading Agency website
Further details from the Reading Agency
Today is not only World Autism Awareness Day but also International Children's Book Day. And following research showing that more than 9 in 10 people with autism would use their library more if some autism friendly adjustments were made, the Association of Senior Children's and Education Librarians (ASCEL) is to offer training and support to all 3000 of the nation's public libraries.
The research, conducted by social care organisation Dimensions, showed that whilst people with autism are already more likely than other people to use a library, a few changes could lead to 92% increasing their use of their local library.
Lisa Hopkins, Managing Director of Dimensions, said, "Dimensions already works in partnership with the UK's 4 major cinema chains to offer autism friendly cinema screenings every month and we are delighted to be able to extend our expertise to the libraries network through the partnership which we are announcing today."
Sarah Mears, Chair of ASCEL, said, "Libraries are at the heart of our communities and I am deeply proud that this initiative will encourage individual libraries to help more people to visit by adopting autism friendly approaches."
The project, which was supported using public funding by Arts Council England, will lead to a training video for librarians, fact sheets, signage and social stories. The training will be launched at the Society of Chief Librarians seminar in June.
Hopkins added, "The research told us clearly that the major barrier is awareness of autism, amongst library staff and library users alike. Respondents didn't want much: a little kindness, to be not judged, and for a few simple adaptations to allow for sensory sensitivities. All parts of the community could learn something from that."
Download full press release
Notes to the Editor
For more information, interviews, and case studies contact Duncan Bell, PR Manager at Dimensions, on (e) email@example.com (t) 0300 303 9062 or (m) 07506 663 793.
Dimensions is a specialist provider of a wide range of services for people with learning disabilities and people who experience autism. We are a not-for-profit organisation, supporting around 3,500 people and their families throughout England and Wales.
We have been providing support packages for families for almost 40 years. We offer a range of support services to adults of all ages, including those with complex needs or challenging behaviour. We enable people to be part of their community and make their own choices and decisions about their lives.
We are proud to be a not-for-profit organisation, not here for commercial gain. This means we're able to invest all our efforts and resources into helping us achieve person-centred processes with positive outcomes for everyone we work with.
ASCEL and the Schools Library Services UK will be exhibiting at Peters Books, Love Literacy 2016. Please come and see the full range of value for money resources and services that Schools Library Services across the country can offer.
Love Literacy 2016 #/loveliteracy2016
Downloadable SLS resources
Your School Library
Reading Skills
Curriculum Resources
Digital Information Skills
Aretfact Resources
SLS Bookmark
ASCEL and the Schools Library Services UK will be exhibiting at the Education Show. Please come and visit Stand B89 to see the full range of value for money resources and services that Schools Library Services across the country can offer. Education Show website
Downloadable Schools Library Services leaflets and information
Your School LibraryReading for Pleasure
Curriculum ResourcesDigital Information Skills
Aretfact ResourcesSLS Bookmark
Join us to shape and develop the library offer for parents-to-be
During the last year we've been working with Arts Council England to identify the library journey children should experience from the time they are born onwards. We've identified key points in the journey where public libraries should have some kind of special offer to children - for example Rhymes Times for the under-fives, Summer Reading Challenge for primary age children.
One of the areas that we have not tackled nationally is the pre-natal time - and engaging with parents to be around the importance of sharing books with tiny babies, singing to your bump etc.
We think there is a lot we could do, so join us on 21st March at our free, one-day workshop to shape and develop the library offer for parents-to-be.
Date: 21/03/2016
Location: CILIP, 7 Ridgmount Street, London WC1E 7AE
This event is open to open to all library staff who have experience of managing children's library services. Contact Sarah Gregory for booking information.
The event is now fully booked, but we are keeping a waiting list if you wish to be added.
To celebrate National Libraries Day 2016, the ASCEL committee have chosen their favourite books about libraries, old and new!
NLD ASCEL Booklist
Report of the ASCEL Chair 2015, as presented at Confernce on 14th November 2015.
Today SCL and ASCEL, along with the Minister for Culture and the Digital Economy, Ed Vaizey and ACE Chief Executive, Darren Henley, unveiled new ways for people and communities to learn in public libraries across England. The Universal Learning Offer is available in all library services across England and brings together hundreds of unique self-directed learning opportunities for library users, and broadens the range of learning opportunities on offer in local libraries.The Learning Offer will provide libraries with "Code Green": a detailed Digital Making Kit, a how-to guide to give customers hands-on experience in computer programming (coding), designing and making 3D objects, building robots, creating apps and many other creative activities for all ages. The Learning Offer resources will build on SCL's Digital Skills Training programme that reached 14,000 library staff.
Further details
Code Green
This information sheet explains what ASCEL is and how we can help the press.
Copyright © 2014, Ascel.


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We create accommodation packages on a bespoke basis for individuals, and we're also kings and queens of organising long and short term lets in Hull and accommodation for businesses needing to locate groups of staff in comfortable, modern apartments.
All of our hull serviced apartments are owned by us, giving us the flexibility needed to meet complex requirements and offer a service truly unique to Hull and surrounding areas.
Our staff are locally based and part of our extended family, and we think their knowledge is second to none.
We have a range of flexible serviced apartments located in around Hull City Centre, offering travellers the perfect alternative to hotel accommodation.
Our self catering facilities gives you the flexibility to cook, relax and sleep at your leisure.
Managing Director
Business Development Manager
Account Manager


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I spent one night in Munich and stayed at the Belle Blue. It was clean, friendly and had a great breakfast. Cereal for Americans!! Whoop whoop. Kidding, but the rooms were clean and tastefully decorated. The only drawback would be that its close to old town but a bit of a walk and on the way, you may walk past a few nudie bars but as long as they doesnt offend you, go for it. They had free wi-fi and heated floor tiles in the bathroom. Thanks for a great stay! Prost!!
- Official Description (provided by the hotel):
- Belle Blue translated is "beautiful blue" a completely rebuilt and renovated hotel offering you a unique and refreshing atmosphere centrally situated in Munich. As the name reveals the colour blue has a great role in the combination of colour modern designed furniture and interior, super fine details make the Belle Blue to a hotel full of its own charming character. Belle Blue is in a super central situated but quiet location making it an ideal starting point for all your activities in and around Munich. ... more less
- Reservation Options:
- TripAdvisor is proud to partner with Expedia, Hotels.com, Booking.com, Agoda, Ebookers, TripOnline SA, Evoline ltd, Cancelon and HotelQuickly so you can book your Belle Blue Hotel reservations with confidence. We help millions of travellers each month to find the perfect hotel for both holiday and business trips, always with the best discounts and special offers.
- Also Known As:
- Hotel Belle Blue
- Belle Blue Munich


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If you are in the region this is a nice restaurant to stop by. The food is good, a bit disappointing for a bib gourmand, but the service is really good, especially by the lady who was there. she was doing everything from the wine...More
1 - 10 of 25 reviews
If you are in the region this is a nice restaurant to stop by. The food is good, a bit disappointing for a bib gourmand, but the service is really good, especially by the lady who was there. she was doing everything from the wine...More
We enjoyed a lovely dinner after a day of chateau visiting at Maison Tourangelle. We were warmly greeted and immediately on the terrace, in the shade as requested to protect my bald head. As we speak no French, but get through menus and wine lists...More
Having eaten here several times in the past, we had lunch at this restaurant with friends. The welcome is very warm and the good service continued throughout our meal. The building and dining room are very attractive with a view over the Cher. The food...More
The restaurant is easy to find, just by the bridge at Savonierre. The house is very attractive and the setting superb, with views over the river. We very much enjoyed the interior of the old house, the dining area having limestone walls. The menu is...More
We went like last year for my birthday and what a difference with last year. The atmosphere was cold and uninviting. The room was not very well decorated. That's not the atmosphere you expect for Christmas. My mum had booked well in advance a table...More
Fabulously delicious - loved my experience - would have paid twice the price for the food that was served and would still have been content of my experience - thumbs up
We had dinner at La Maison Tourangelle ! It was an experience, the ambiance, location, the food, the service all in all, the entire presentation was the quintessential country french experience ! Highly recommend it !
This is one of the finest restaurants in the region. The last time we went for diner and we got a table in the terrase facing the Cher, really nice. The staff was very friendly and efficient. The food was, as always, a discovery at...More
Most reviewers would have realized by now that the reason why this place is always full is because this fine dining place which has only about 30 to 40 seats cost about 50euros per head for set dinner with wine. By most fine dining standards...More
I went here with my husband. It was very disappointing. We expected it to be good because it was difficult to get a booking and was recommended by the local tourist office. When we arrived the staff were less than friendly. Having asked if we...More


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workSMART® Ergonomics Ltd. is an industry leader in ergonomics training—from general workforce ergonomics training to ergonomics for supervisors to train the trainer ergonomics certification courses.
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All that Cuban jazz
Alfredo Rodriguez will play Nov. 17 at University Club Columns Ballroom in the Reynolds Alumni Center.
Alfredo Rodriguez's first teacher told him to give up his hopes of becoming a pianist when Rodriguez was only 7 years old. It is safe to say his teacher would have a changed tune today.
Rodriguez followed in the footsteps of his father, a famous Cuban singer, and continued his musical studies at multiple conservatories. Influenced by musical legends as varied as Bach, Stravinsky, Thelonious Monk and Bill Evans, the native Cuban's prodigious gift soon became apparent.
"(Performing music) makes me feel good because it is what I love to do," Rodriguez said. "Music is the only thing I feel that I am really into."
After honing his skills in classical, Afro-Cuban and jazz genres, Rodriguez decided to leave his hometown in Cuba for Mexico and eventually came to the United States to pursue a career working alongside renowned producer Quincy Jones.
"I crossed the border last year from Mexico to the United States," Rodriguez said. "That was a really difficult, yet good, decision. It was difficult because I was leaving my family and culture and roots in Cuba because I was signing with Quincy Jones. The good part is I'm doing what I love to do. Music put me in this place."
Rodriguez deeply appreciates all the work Jones has done for him and his debut album, Sounds of Space.
"(Working with Jones) was a great experience," Rodriguez said. "He is in a very high level in the world of music. It is my pleasure to share my music with him."
Despite his enjoyment working with Jones, the jazz pianist takes pleasure in the personal freedom that comes with performing jazz music.
"I am very close to the improvisation," Rodriguez said. "Jazz is the most free type of music where you can be a good improviser."
Through improvisation, Rodriguez strives to connect with his listeners.
"It's more like speaking with the people at the same time," Rodriguez said. "I can communicate with the people, giving them my message. I can share what I am thinking at that very moment. It's very free."
Rodriguez joked that music, in many ways, is a universal language both he and native English speakers alike can understand.
"I can express myself so much more playing the piano than I can speaking to you," Rodriguez said. "Music is expressing what we feel. All that my eyes can see or my ears can hear is reflected in my music automatically."
For Rodriguez, music is more than just playing the right notes. In fact, the pianist finds value in playing the wrong notes as well.
"Music is a creative process that is more important than just notes," Rodriguez said. "The problem is not to make a mistake. The problem is to create a beautiful thing from that mistake. We all make mistakes."
Rodriguez might be young, but he already has achieved an impressive amount of success. In addition to composing songs, playing with symphonies and touring, the pianist is featured alongside Mary J. Blige and Q-Tip on Quincy Jones' latest album, Q: Soul Bossa Nostra.
Rodriguez's unmistakable passion for the piano is what has helped him succeed beyond all expectation.
"This is what I love to do," Rodriguez said. "For me, this is not working. For me, this is becoming a better person."


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Danny McCullough
Born on:
January 20, 1954
Departed on:
December 28, 2013
January 2, 2014 at 4:00 pm
January 3, 2014 at 2:00 pm
Cloverdale Cemetery
Danny McCullough, 59, Cloverdale, passed away on December 28, 2013 at IU Health Bloomington Hospital. He was born on January 20, 1954 at Greencastle, Indiana and was the son of Dale and Martha [Rood] McCullough.
He is survived by his daughter, Cathy Wence and husband Kris, Smyrna, TN, his son, Christopher McCullough and wife Missy, Bloomington, his parents, Dale and Martha McCullough, Cloverdale, his sister, Beverly McCullough, Riley and 5 grandchildren.
Funeral services will be held on Friday, January 3, 2014 at 2:00 PM at the Whitaker Funeral Home, Cloverdale. Visitation will be held on Thursday, January 2, 2014 from 4:00 PM to 8:00 PM at the funeral home. Interment will be in the Cloverdale Cemetery.
Condolences may be sent to the family at: email@example.com.


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I had a cable television news program for 3 years in southern California, weekly news, Riverside County TV News.
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11:50 a.m. Update: Some area locations froze last night. But since some did not, and with tonight's lows again expected in the low-to-mid 30s, the National Weather Service has issued another Freeze Warning tonight for the entire metro area. National Airport probably stays above that 32 degree mark again tonight (last night's low at DCA was 38), but many other spots should dip to near or a few degrees below freezing.
Today's Daily Digit
A somewhat subjective rating of the day's weather, on a scale of 1 to 10.
Express Forecast
Today: Partly sunny, breezy. Highs: 50s.
Tonight: Mainly clear. Lows: Low-to-mid 30s.
Tomorrow: Mostly sunny, chilly morning. Highs: Mid-50s to near 60.
Sunday: Mostly sunny. Highs: Upper 50s to low 60s.
Looks like serious autumn (early winter?) weather has arrived. You'll feel it most in the mornings, with temperatures near freezing in some places early this morning and again early tomorrow morning. Bundle up as needed, but also note that we do see gradually warmer weather, especially the afternoons, as we get into the weekend. In the meantime, here's a protip: walk on the sunny side of the street to stay a bit more comfortable!
Wind Chill Map
Today (Friday): Any warmth provided by the sun is negated by the cold air mass, clouds bubbling up at times, and a somewhat gusty breeze. Highs most likely end up in the low-to-mid 50s with a few spots south of town into the upper 50s if bright sunshine remains un-clouded. Grab a windbreaker with winds from the northwest at 10-15 mph, gusting higher at times. Ooof. Confidence: High
Tonight: Brr, continued. With clear skies probable, protect any portable/potted plants so that they don't freeze, as lows likely land in the low-to-mid 30s. Breezes could calm below 5 mph, allowing some low-lying spots even inside the Beltway to frost or freeze a bit. Confidence: Medium-High
For related traffic news, check out Dr. Gridlock. Keep reading for the forecast through the weekend…
Tomorrow (Saturday): Begs us to head outside. Despite the chilly morning, mostly sunny skies combine with a 10-15 mph breeze from the milder southwest direction to give temperatures a bit of a lift. Highs should top out in the mid-50s to near 60. Still kind of chilly through much of the day, especially in the shade, but we are starting to get acclimated, right? Confidence: Medium-High
Tomorrow night: Not as wintry a feel as fairly to mostly cloudy conditions keep temperatures from sinking too low. Overnight lows mainly in the upper 30s to low 40s mean we all should stay above the freezing mark. Little worry about frost or a freeze. Confidence: Medium
Sunday: Skies should remain mostly sunny, and by afternoon temperatures find their way toward highs in the upper 50s to low 60s. Not bad at all. Confidence: Medium
Sunday night: Overnight lows still get a bit nippy, with mid-30s possible in the usual cold spots outside the Beltway, to as "warm" as low 40s possible downtown. Breezes should remain light and variable with a few clouds at times, but stars should still be visible. Confidence: Medium
Monday and Tuesday likely feature more sun than clouds and a continued warming trend. With high pressure in control, there's no real rain threat around as morning temperatures climb through the 40s into the 50s, and afternoon highs reach the 60s. Something to look forward to, right? Confidence: Medium


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Alpine Chorus is the most comprehensive platform for Advanced Analytics in the Enterprise. Using Alpine Chorus, organizations can manage the entire analytic lifecycle in one environment, and enable people to build, deploy and consume analytic applications and insights in an agile and collaborative manner. Leaders in all industries, from Financial Services to Healthcare, use Alpine Chorus to outsmart their competition.
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Customer Videos, Testimonials, & Customer Reviews of individual Alpine Data Labs customers - their endorsements, recommendations, customer references, and customer success results of using the software. Watch these Customer Videos, Testimonials, & Customer Reviews to decide if Alpine Data Labs is the right business software or service for your company.
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You can actually see rain pouring down in several areas of this one. As I was taking these pics it was about 95 degrees and hot. I got right back into the car and jammed up the a.c.
Today once again it was a hot one, but suddenly around 2:00 pm it got dark and super windy. It looked like a storm was about to hit, and off course it happened right as we had to pick up Sammy from school. Poor little girl even asked me if there was a tornado coming, because it was so dark and strange looking. But all we got was a lot of thunder and some light rain. You know, I hate this type of rain. It's a "tease" of a rain, because it doesn't rain hard enough to wash off the streets and give everything that clean look afterwards, instead it just sprinkles and makes all the cars and streets look even dirtier. I wish we had a real storm, that would wash away all the dirty and leave our town sparkling clean.
It was so hot that the house felt like an oven, a very hot and sticky oven. With three jobs due tonight, I grabbed my laptop and headed to the library for a few hours and am now sitting at McDonald's enjoying a cold cup of sweet tea.
Seriously, I can't wait for fall. It's my very favorite time of the year and I have just about had it with this awful heat. At least manana we are headed to LA and hopefully there it will be a bit cooler. How was the weather in your neck of the woods today??


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Woman Pictured With Gagged Child Taped To Chair Says It's An Impostor
CAIRA Ferguson, of Pennsylvania, is stood next to a child who has been was duct-taped to a chair. More tape has been placed over the child's mouth.
Caira Ferguson, 21, goes to the police. She says the person who leaked the photo has stolen her identity. But what then of the photo? And the fact that Ferguson has a young daughter ? And at her home
Posted: 23rd, February 2011 | In: Strange But True Comment | Follow the Comments on our RSS feed: RSS 2.0 | TrackBack | Permalink


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Dakshin Sisubari is a village located in Madarihat Block of Alipurduar district in West Bengal. Placed in rural area of Alipurduar district of West Bengal, it is one among the 48 villages of Madarihat Block of Alipurduar district. As per the administration register, the village code of Dakshin Sisubari is 307077. The village has 500 families.
According to Census 2011, Dakshin Sisubari's population is 2219. Out of this, 1164 are males whereas the females count 1055 here. This village has 288 children in the age group of 0-6 years. Out of this 144 are boys and 144 are girls.
Literacy rate in Dakshin Sisubari village is 53%. 1197 out of total 2219 population is literate here. Among males the literacy rate is 58% as 680 males out of total 1164 are literate however female literacy rate is 49% as 517 out of total 1055 females are literate in this Village.
The Negative portion is that illiteracy rate of Dakshin Sisubari village is 46%. Here 1022 out of total 2219 persons are illiterate. Male illiteracy rate here is 41% as 484 males out of total 1164 are uneducated. Among the females the illiteracy rate is 50% and 538 out of total 1055 females are illiterate in this village.
The count of employed individual of Dakshin Sisubari village is 767 while 1452 are non-working. And out of 767 working individual 101 persons are entirely reliant on farming.


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We knew from the beginning we would not need to search around for photographers as Dino came highly recommended by friends. From seeing his work and his contempary yet quirky style we knew straight away that he would be perfect for our wedding. During the initial planning conversations we knew that Dino would be able to produce the right style that we wanted and made us feel very relaxed and at ease whilst giving us direction to capture the best moments of our day. Dino has always responded quickly to any questions we have had and has been professional throughout. His dedication to his work and creating classic and elegant shots is what makes him stand out, which has allowed us to relive our special day again through his photos.
Thank you Dino.
Nitin and Reena


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Farmers Insurance Agent in Pleasanton, CA
About Me
As a lifelong resident of California, I'm proud to serve Pleasanton as your local Farmers® agent. At my agency, we focus on providing outstanding customer service and educating clients on their coverage options. Located on Owens Drive by In N Out Burger, my agency will ensure this process is straightforward and personalized to help you select the most comprehensive, cost-effective solution. I have the knowledge and experience to help you better understand your coverage options -- whether that's auto, home, life, commercial, and more.
Give me a call at (925) 750-7186 and I'll be happy to answer any questions you might have.
BA, San Jose State University and Granada High School
Neighborhoods Served
Livermore, Danville, San Ramon, Dublin, and Castro Valley
Ask Me About:
Is It Time to Think about Life Insurance?
Customizable Home Insurance Packages
Subject to restrictions.


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There are total 9 letters in Jaspidean, Starting with J and ending with N.
Total 211 words created by multiple letters combination of Jaspidean in English Dictionary.
Words that starting with Jaspidean
Words that containing Jaspidean
Words that ending with Jaspidean
Definition of the word Jaspidean, Meaning of Jaspidean word :
a. - Alt. of Jaspideous


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Crown Regency Prince Resort, Boracay Island
- Free WiFi and free parking
Main amenities
- 36 smoke-free guestrooms
- Near the beach
- Restaurant
- Breakfast available
- Airport shuttle
- 24-hour front desk
- Air conditioning
- Daily housekeeping
- Front desk safe
- Laundry service
- Free WiFi and free parking
Feel at home
- Private bathroom
- Premium TV channels
- Free toiletries
- Daily housekeeping
- Washer/dryer
- Laundry facilities
What's around
- In Balabag
- Boat Station 1 (0.7 mi / 1.2 km)
- Boat Station 2 (0.9 mi / 1.5 km)
- Boat Station 3 (1.4 mi / 2.2 km)
- Balinghai Beach (2.3 mi / 3.6 km)
- Budget Mart (0.5 mi / 0.8 km)
More great choices
At a glance
Key facts
Hotel size
- This hotel has 36 rooms
- This hotel is arranged over 3 floors
- Check-in time starts at 2 PM
- Check-out time is noon
- Express check-in/out
Required at check in
- Cash deposit required
- Government-issued photo ID required
- Minimum check-in age is 15
Travelling with others
- No cribs (infant beds)
- No pets or service animals allowed
- Free WiFi in public areas
- Free WiFi and wired Internet access in rooms
- Airport shuttle (available on request) *
- Free self parking
Other information
- Smoke-free property
Nearby Four Star Boracay Island hotels
In the hotel
- Breakfast (surcharge)
- Restaurant
- Room service (during limited hours)
- Ecotours nearby
- Kayaking nearby
- 24-hour front desk
- Dry cleaning/laundry service
- Laundry facilities
- Number of buildings/towers - 1
- Year Built 2008
- Elevator/lift
- Safe-deposit box at front desk
- Accessible bathroom
- In-room accessibility
In the room
- In-room climate control (air conditioning)
- Air conditioning
- Coffee/tea maker
- Washer/dryer
- Down comforter
- Blackout drapes/curtains
- Individually furnished
- Private bathroom
- Shower only
- Free toiletries
- Hair dryer
- Premium TV channels
- Desk
- Free newspaper
- Free WiFi
- Free bottled water
- Daily housekeeping
Top Boracay Island hotels
Recently reviewed hotels in Boracay Island
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"Staff were excellent! Breakfast food was ok. On our second night we found bed bugs bites on my daughter and I, my sister and her son, and my cousin's girlfriend. We all have…"Aug 14, 2017
- Henann Regency Resort & SpaFrom
"This is a very nice hotel, however when leaving the property weather to the beach other business', you are constantly pestered by the hoards of street hawkers. The hotel itself…"Aug 8, 2017
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"Very accomodating! They let us check in early with no extra charge. The entire staff is very helpful."Aug 4, 2017
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"Location is really convenient. Friendly staff. WIFI not so realiable so do buy a data plan from local carrier. Good bar with excellent singers. We had to leave 4 am to catch…"Aug 4, 2017
Nearby hotels
Also popular with travelers from the USA
Special features
DiningThe Lobby Lounge - This restaurant serves breakfast, lunch, and dinner.
Crown Regency Prince Resort, Boracay Island's small print
Also known as
- Crown Regency
- Crown Regency Prince Boracay Island
- Crown Regency Prince Resort Boracay Island
- Crown Regency Resort
- Prince Regency
- Regency Prince
Transfers via airplane and boat are required and must be arranged at least no hours before travel by contacting the property at the number on the booking confirmation.
Mandatory fees
Deposit: PHP 1000 per night
Optional extras
Breakfast is offered for an extra charge of PHP 500 per person (approximately)
Airport shuttle service is offered for an extra charge of PHP 1125 per person (roundtrip)
Dial-up Internet access is available in guestrooms for an extra charge
We have included all charges provided to us by this hotel. However, charges can vary, for example, based on length of stay or the room you book.
Is the description of this hotel not correct? Tell us


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Active Start and FUNdamentals are designed to teach children with special needs the fundamental movement skills and fundamental sports skills they need to enjoy an active lifestyle.
Active Start is for children 3.5-7 years old and targets skills such as running, jumping, catching, throwing, kicking, striking, balancing and body awareness.
FUNdamentals is for children 8 – 12 years old and focuses on improving the ABCs of movement – Agility, Balance, Coordination and Speed while introducing several common sports. Children are introduced to sport rules, ethics and basic tactics. Activities are non-competitive and fun!
These programs are open to children with all special needs. Active Start programs are offered in Cambridge and Guelph. Active Start and FUNdamentals programs are offered in Kitchener and Waterloo. WRFN runs programs in the fall, winter and spring. Please contact Krista McCann for more information, email@example.com or 519-886-9150 ext. 2.
WRFN is a proud 2016 recipient of an RBC Learn to Play grant! The RBC Learn to Play Project provides grants to local organizations and community groups that are building the physical literacy of Canada's kids and youth.
RBC Learn to Play Project grants are funded by RBC and the Public Health Agency of Canada and delivered by ParticipACTION with support from Canadian Sport for Life.
Learn more at www.RBC.com/learntoplay.
"It means so much to us to have this class and environment available to us." - Parent of Active Start participant
KERRY AMYOT, Guelph
Kerry Amyot graduated from Brock University with an Honours Bachelor of Physical Education and a Bachelor of Education from Nipissing University. Following the completion of two degrees, she went on to get her Special Education Part One to further her passion to work with individuals with special needs. Kerry has coached the Active Start program in Guelph and will continue to coach Active Start in Guelph and now in Fergus as well.
STEPH HOULBERG, Waterloo
Stephanie Houlberg is the coach for Active Start and FUNdamentals Waterloo location, and previously in Kitchener as well. She completed a degree in Kinesiology at the University of Waterloo, which explores the scientific study of human movement. Steph was the Assistant Coach for our programs for two terms before joining on as a coach in the fall of 2014. She is excited to facilitate fun activities and skills to get the kiddos moving and having fun!
Steph has lived in different countries her whole life. She was born in Venezuela, and has lived in the US, Costa Rica, Taiwan, South Korea, Mexico, and England. Since coming to university, Steph has been fortunate to work in a number of exceptional positions at Toronto Rehab, Sunnybrook Health Science Centre, Homewood Health Centre, and in a start-up focused on stroke rehabilitation. She currently works as a stroke rehabilitation therapist and support worker.


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Filing a Wrongful Death Lawsuit in Utah
If you are thinking about filing a wrongful death lawsuit in Utah, it is helpful to understand the proper process for filing such a case. The main difference between a wrongful death case and any other personal injury case is that the actual victim is not the one bringing the claim. Rather, the victim is deceased and the person filing the claim is typically a surviving family member who is seeking to receive compensation for wrongful death damages.
Wrongful death is defined as an intentional or negligent act that results in the death of an individual. There are many wrongful death cases filed across the United States including cases resulting from the following:
- Medical malpractice
- Motor vehicle accidents
- Medication errors
- Defective products
- Workplace accidents
If you feel your loved one died as a result of wrongful death, it is advised that you seek the professional help of a wrongful death attorney. An attorney can help you sort through the details of the experience surrounding your loved one's death and ensure that you get the justice you are seeking in your case.
Filing a Lawsuit
An attorney understands that no sum of money will fully compensate for the loss of your loved one. However, there are damages and financial obligations that may add up as the result of your loved one's passing. An attorney can assist you in receiving reimbursement for these damages and help you achieve financial security again. This compensation can help to make up for the loss of income your loved one provided.
The first step in filing a wrongful death lawsuit is to contact an attorney. He or she will be able to evaluate your situation and help you understand the proper process for filing such a claim. As with almost all lawsuits, your case must be filed within specific deadlines and meet certain other filing requirements. An attorney can help you wade through the laws and ensure your case if filed properly.
If you feel your loved one's death is the result of negligent or intentional act by another person or business entity, hire an attorney to assist you in receiving the proper financial reimbursement you need. Call 801-533-0222 today to schedule a FREE consultation with an experienced wrongful death attorney from Robert B. Sykes & Associates.