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A prison lifer yearning for freedom submits to a cellmate's experiments in mind over matter--with tragic results.
The Penguin returns to Gotham to poison the currency within Gotham City. If the citizens accept his crooked currency, then he will give the antidote. It will be up to Batman, Robin and Batgirl to save the day.moreless
The Penquin kidnaps Barbara Gordon and plans on marrying her. Batman & Robin track down the Penquin and with the help of Batgirl, the new crimefighter in town, fights him.
As Batman and Robin tries to escape the crusher, the Queen of Hearts and the Penguin end up hiding away in a vault.
Batman and Robin must escape from The Penguin's traps to save vital plans from The Hexagon.
Tricked into working in Penguin's film, the Dynamic Duo tries to figure out his latest evil plan.
The Dynamic Duo's arch-nemeses discover the Batcave.
The Joker plots to commit 12 crimes based on the astrological zodiac signs. The Penguin arrives to help the Joker.
The Penguin steals signatures to gain access to their money. He attempts to get arrested but Batman and Robin figure out his play and finally arrest him. The Penguin's henchmen spring him and kidnap Chief O'Hara.moreless
Using his wit and will, Batman saves himself and Robin from the acid deathtrap. Penguin continues his march toward winning the Gotham election.
The Penguin turns over a new leaf and runs for Mayor of Gotham City. In the face of his overwhelming popularity, Mayor Linseed asks Batman to take his place and run for Mayor instead. The Penguin stays ahead thanks to his manipulation of the public, but to stay on the safe side, he has his men lure Batman and Robin into a deathtrap.moreless
Believing that Batman and Robin are dead, Penguin proceeds with his plan to rob the Multimillionaires' Annual Award Dinner with the help of his inside man: Alfred.
The Penguin has returned and has a dastardly plan involving Alfred.
Batman and Robin escape Penguin's death trap thanks to their bulletproof boots, but are soon run to ground by the police and are shot down trying to escape. Confident that no one can stop him now, The Penguin carries out his scheme to steal his own wedding gifts and escapes in the stolen Batmobile.moreless
The Penguin goes straight, thwarting crimes across Gotham City and offering his services as a security expert. Batman doesn't believe it and sets out to prove The Penguin guilty of a crime, but The Dynamic Duo ended up framed for jewel theft.moreless
Bruce Wayne escapes his fiery demise. Batman and Robin stake-out Dawn Robbins' place awaiting for The Penguin but he magnetizes them to the door with a giant magnet and escapes.
Awaiting release from prison, The Penguin schemes to get Batman to plan his crimes for him. Batman and Robin investigate the alias K.G. Bird. Batman as Bruce Wayne plants a bug at the umbrella store and is captured by The Penguin. Bruce is set for doom as he head to the furnace.moreless
Douglas Winter's paper, The Courier, is in financial trouble. Mr. Smith appears and offers to pay off the debts, and run the linotype machine. Douglas agrees, but soon regrets when he realizes Mr. Smith is the Devil. Mr. Smith offers him a contract guaranteeing The Courier's success in exchange for Doug's soul. Afraid of losing Mr. Smith, he agrees. Mr. Smith proceeds to cause all kinds of disasters. Doug asks him to stop, and Mr. Smith makes him another offer: He'll stop if Doug will kill himself.moreless
When thousands of people in the northwestern United States suddenly lose their ability to talk, the U.S. Government blames H-Bomb testing and its radioactive fallout. Only a mountain man living in the mountains actually knows the real reason and he's not talking.moreless


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Happy Valentine from Compulsively Mr. Darcy
- Details
- Monday, February 13, 2012
- Written by Nina Benneton
Don't forget to check out my Guestblog at Royal Reviews this Valentine Day. (Giveaways, international included also).
A Valentine present from Compulsively Mr. Darcy. For those of you who didn't believe I met Jimmy Thomas (the model for 2000 romance covers) at a book signing, here's proof:
He was very, very gracious to indulge my silliness by holding up a picture of the book (and gave me a hug!) Visit him at his website at Jimmy Thomas International Cover Model. Thank you, Jimmy!
Now, stop staring at Jimmy for a moment. There's a new Blog Tour (below the feather) up in the menu that the wonderful and saintly Deleyna, my website designer, put up. You'll find all my blog stops there.
This week, I'll be at 4 places (Check the Blog Tour above for details). Don't forget to pre-register for the FREE SavvyAuthors' art/craft LIVE CHAT with moi for Wednesday, 2/15/2012 at 9PM Eastern Time.
PS: The comment section should work now. My apologies if we've lost your old comments in trying to fix the problem. Feel free to leave a comment and say 'hi' so my website doesn't look like such an orphan, will ya, if only to tell me how much you appreciate Jimmy.
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Photo credit: Paddy and Dushi
Essential oils have been around since the time of the ancient Egyptians and have been used ever since to reduce anxiety and inflammation, fight infection, heal burns, and in a variety of other manners. The use of essential oils has been well documented in a multitude of cultures including the ancient Indians and Chinese, the Greeks and Romans, and throughout the Dark Ages and Renaissance in Europe. In more modern times, essential oils have been used to treat humans and animals alike, and many holistic practitioners swear by their efficacy and power.
But what are essential oils? Simply put, they are the concentrated compounds from plants that are characterized by their essence or distinctive scent. Practitioners believe that each different essential oil has specific properties that directly affect the human body. You're probably most familiar with the more popular essential oils of lavender (all those calming lavender-scented bubble baths and lotions?), tea tree (you may have used it to treat a fungal infection or an ear infection), and peppermint (there's a reason Rolaids and stomach aids are often flavored like this powerful herb!), but there is a vast variety of oils available that all have distinct purposes and applications.
Once the human population of the world discovered the power of essential oils, explorations into the use of essential oils on animals began. With our tendency to treat our animals as one of the family, this was an obvious next step. Because the veterinary use of essential oils is a relatively new field, there is a lack of literature and information on it's safety and appropriate applications, but essential oils have proven useful in the treatment of dogs, horses, and other farm animals.* So what about the more fickle and delicate feline?
As it turns out, cats cannot tolerate essential oils as many other animals can. In fact, cats have a highly sensitive metabolic system and their livers and kidneys cannot process many substances. Essential oils fall within the realm of substances that cats cannot process, so it is very important to avoid using essential oils with your favorite feline friend. But does this mean you cannot use household products in your home that contain essential oils?
Most cleaning agents that utilize essential oils are safe to use around all of your pets, including your kitty. Our cleaners make use of the cleaning and aromatherapy properties of essentials oils but are diluted to a safe level that you needn't worry about your cat's delicate systems. While you won't want to use a concentrated oil on or directly near your cat, household products that make use of essential oils should be safe enough for regular use. Just make sure you provide an easily accessible escape route in case Kitty doesn't tolerate the diluted oils well!
For more information on essential oils, please visit the National Association for Holistic Aromatherapy!
*Please consult your veterinarian before beginning or discontinuing any treatment or medication.


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Author Archives: Fun and Fit
Author Archives: Fun and Fit
Is living longer one of your goals? I can hear you now: "Only if those added years are quality ones that I enjoy in good health." I hear ya; I feel ya. Who wants extra time that is devoid of fun, interest, and good relationships? Pffftt to that.
Did you know walking can prolong your life? And the more steps you take, the more years you add to your life. We're talking good years (statistically speaking, of course. I certainly can't predict your future, though you sure can heavily influence yours).
Now if you are already thinking ahead, you might be trying to trap me with this bold assertion. "Saaay, Kymberly. What if I start walking and walking heaps and tons. Will I gain immortality?" Yeah, walking also adds brain power. True fun fit fact.Walking can prolong your life - by how much? Click To Tweet
Let's go with what a study out of Aussieland says: When 2500+ middle-aged Australians increased their daily pedometer steps from a sedentary level to 10,000 steps per day, they reduced their mortality risk by 40%. In short, walk more = live longer.
What if racking up 10,000 steps a day is too daunting or unrealistic for you, yet you still think living longer sounds tempting? Add just 3000 steps per day and you'll reduce risk of a premature death by 12%. Can you devote the equivalent of walking 1.5 miles or for 30 minutes daily in order to add years to your life?
Another benefit? Just 30 minutes a day of walking reduces your heart attack risk as much as a high-intensity exercise program. For those of us over 50 with joints that rebel at high intensity activities this is good news indeed.
There you are living extra years thanks to your 30 minutes per day walking. But why not also become more fit altogether? Read "Can Walking Really Get You to Your Fit Destination" if you are keen to lose weight, maintain your current weight, or simply improve your health. Also check out "Walk to Lose Weight and Gain Fitness." Your goal will help determine your walking regimen.
Walking is pretty darn safe and low risk. But let's say you get so motivated to live longer and increase your fitness level that you overdo it. If you get sore muscles or joints (or want to prevent injury and soreness in the first place) then follow our suggestions in these three posts:
Or you could walk with amazing form and professional level technique if you take into consideration 7 Easy Steps to Walk Better. Exactly — you can avoid injury, stiffness, and muscle aches in the first place if you practice "Great Gait."The more steps you take, the more years you add to your life. How many steps? How many years? Click To Tweet
Personally I love walking daily, especially as my dogs turn their sad eyes on me if I try to skip a day. This past month however, the term "walker" took on a new meaning for me. Instead of the word defining me as someone who ambulated daily, it referred to the walker I had to use post total knee replacement surgery. Ever try to sneak up on someone when rockin' a walker? Clunk drag clunk drag. But it helped me get those vital steps in the first week after surgery. Now in week three post "new knee" surgery, I have graduated from the walker to crutches and finally to no assistance as of two days ago.Like never before, I appreciate the joy and life enhancing aspects of simple walking. With my new knee and the evidence on living longer via walking, I plan to go forever and ever and ever and ……….
ACTION: Walk your fingers to our subscription box; enter your email; claim your bonus; get the latest on living the most active life possible post 50.
Kymberly Williams-Evans, MA
Over 50 and looking for ways to make your workouts the best ones possible? Welcome to Part 4 of a series sharing principles you can use to enhance your exercise program and life. These principles are specifically helpful for baby boomers, whether newcomers to exercise or long time "activists."
Before revealing Principle 5, let's briefly recap the insider strategies I shared in Parts 1-3. Click on each link to access the relevant post. Just be sure to come back!
Principle 1: Activate Your Back
Principle 2: Train Using Functional Options
Principle 3: Activate from the Middle to Extremities; from Inside, Out
Principle 4: Offer Movement Patterns that Enhance Cognitive Skills
And now for today's peak performance principle:
When you hear "balance options" do you think solely of static balance moves? "Stand still and lift one leg." If so, time to add dynamic balance to your repertoire. Coming up — lots of practical balance exercises you can play with.Use variations on walking as a fun and functional balance warm up Click To Tweet
Walking is the ultimate and primary functional balance move. Use variations on walking as a fun and functional balance warm up. Try walking forward, backward, quickly with direction changes, slowly, super slowly. Then walk in one line as if on a balance beam going forward and back while lifting a knee up and over with each step. Also challenge yourself to go forward and in reverse toe to heel; heel to toe.
Another dynamic balance move that is also functional is heel walking. With toes lifted, walk around the room both forward and in reverse. Or take two steps up to an imaginary line with the heels down, toes up, then two steps back to start. Watch that you don't hinge at the hips to counterbalance; keep your hips open and glutes under your shoulders, not behind them.
When selecting static balance exercises you have a range of moves to choose from. Assuredly, you'll want to include a few options whereby you support on one leg while lifting, holding, moving the other (half static, half dynamic). In such cases, the balance exercise itself is the focus.
For example, stand on the left leg while making figure eight loops in front and behind the body, clockwise and counterclockwise with the right leg.
You can create a time efficient, two-for-one coupon special by combining static balance challenges with upper body exercises. In essence, any time you stand in place while doing another exercise, you have an opportunity to add a balance component. Simply take advantage of varying stance options, progressing from a wide to narrow base of support.
For instance, if you are doing lat pulldowns with resistance tubing, rather than always default to a wide, parallel stance (feet about shoulder width apart in the same plane), narrow or stagger your feet. While your primary goal is to strengthen the lats, you are retraining your body and brain to account for a different base of support as a secondary benefit.
Your stance options in order of most secure to most challenging are as follows:
Stagger or narrow the feet during upper body stretches. Stretching is also a great place and time to work in more balance work. Gently dropping your ear side to side while your feet are in tandem position requires new attention and adaptation.
As you see, this principle is accessible and straightforward. Use it and any of the other principles to stimulate your creativity and rethink your workout content. Your body will thank you — your future, functional, energetic body!
ACTION: Principle #8 – Subscribe to get active aging insights written to help you enjoy the second half of life as energetically and comfortably as possible.
Kymberly Williams-Evans, MA
Over 50 and wanting workouts designed specifically for your active aging goals and body? Whether you are a fitness elite or novice, your approach to training needs to shift in the second half of life. Take into account 6 principles that will help you select the most effective, life enhancing exercises possible. This week you get two principles in one post.
This is part 3 of a several part series that offers you insider fitness strategies you can take advantage of. Check out Part 1: Best Workouts for Your Over 50 Body: Part 1
You can find Part 2 here: Create the Best Possible Over 50 Workouts: Part 2
If you recall (or hop over and back to read Part 1) you'll know you can apply the 6 principles in any combination or separately. Apply one, two, or all six to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.Over 50? Do you apply any of these 6 principles to your midlife workouts? Click To Tweet
Quality movement originates from the center, then translates outward. Whether moving or holding still, ideal movement has us first activating the core, then putting the arms and legs in motion. Ab work is the perfect example of this principle. We compress the abs, then shift the arms, spine, legs into position. Having good posture also requires central activation as the "base."
Example: Move from Proximal to Distal, from Core to Hands and Feet
When putting weights or resistance into hands or onto legs, it's even more important to first make sure you have activated your core. You don't want your weighted arms and legs waving about distally until proximal muscles are stabilizing or contributing.
Decades of good and poor body mechanics leave evidence. A 60 year old who turns on her core, then adds resistance will be able to train longer in life and with less risk of injury. Let this be you! Compare this scenario to someone who has a lot going on in the limbs (resistance added, no less), but very little in the core. Don't let this be you!
No doubt you have heard a lot about exercise's effect on the brain. This is an exciting time to be a midlifer given the research about how much we can train our brains via movement. We still have time and opportunity to make a difference in how well our brains work as we age. Our exercise choices will serve us well throughout our life if we put Principle 4 into play now.
Take advantage of the latest findings and overlay cognitive tasks and moves into your programs. We baby boomers are of an age and awareness level that we can greatly benefit from brain stimulating exercise.
Curious for more on this inspiring, exciting subject? Read the following posts:
Exercise Can Train Your Brain | Key Points from the IDEA World Fitness Convention
Example: Integrate Moves that Cross the Midline
Many options exist to bring cognitive activities into your workouts. For example, when you cross the midline with an arm, leg, or both, you stimulate the brain and further integrate the left and right hemispheres. Why not bring in moves that accomplish multiple goals simultaneously?
Example: Squat to Rotating Knee Lift
For example, instead of doing a squat to a straight ahead knee lift with a slight hold in the knee lifted position (balance and strength move), replace the sagittal plane knee lift with one that rotates inward and draws to the opposite elbow? Think of this as a standing cross crawl with cues to rotate enough to have a knee or elbow come across the midline.
Example: Standing Long Arm, Long Leg Diagonal Cross
Another midline crossing balance move is the Standing Long Arm, Long Leg Diagonal Cross. Stand on the right leg, extend the left leg to the side (in the frontal plane), toes lightly touching the ground (or not, if you want to add more balance challenge). Extend the right arm above the shoulder and to the right at about a 45 degree angle. (Basically continue the diagonal line created by the opposite leg). Your right arm and left leg reach in opposite directions and form one, long, angled line. Simultaneously adduct the leg across the front midline of the body and slice your right arm towards the thigh, also crossing the midline, though in the opposite direction. The long arm and leg pass each other.Especially if you're over 50, group fitness classes can help with memory, focus, retention Click To Tweet
Switch out one of your cardio equipment workouts for a cardio class with choreography. Give yourself opportunities to move in more than one direction and with the challenge of following cues. Try arm patterns that cross your midline instead of working bilaterally and parallel. Take a look at 7 Movement Habits to Improve Your Memory Now for more ideas on how and why group classes can help with memory, focus, retention and more. You'll be pleasantly surprised at how easily you can implement these insider tips.
Happy program design! Putting even one of these principles into action will make your workouts serve you better. And doesn't your body deserve to be served?
ACTION:Not yet a subscriber? What are you waiting for. Parts 4 and 5? Subscribe now to get all 6 principles delivered to your fingertips.
Kymberly Williams-Evans, MA
Do you have great things planned for your second half of life? Having said that, do you find yourself working around added aches and pains? Are you making changes to your exercise program based on aging realities? I know I phased out kickboxing, high impact aerobics, and snowboarding based on ever worsening knee arthritis. (More at the end of the post on what's about to happen with my knee in less than a week. Not a sob story, but some solutions so keep reading). Yet I don't want to give up my beloved step classes. Nor do I want any more injuries, limitations, or bad body mechanics.
Once we hit midlife, we need to create workouts that take into account principles that are targeted to our specific needs. Principles that inhibit bad body habits and encourage physical comfort and ability. Exercise design principles that I'll be sharing with you in a short series. Using even one of these principles will bring you to better, long term, wiser workouts. And you'll catapult yourself to the insider, fitness pro mindset.
This post shares the second of six principles for creating outstanding workouts for baby boomers. Initially, I put together this list in a a cover feature for the leading fitness professional journal. Then I realized you active agers might want this helpful info as well. To take advantage of the first principle go here:
More than any other age group, we midlife and older exercisers appreciate and need functional movement.
Many definitions exist for functional movement, so let's start with wikipedia's: "Functional movements are based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation." Come back. Don't let me lose you. In simple terms — choose exercises that involve several muscles and joints all-in-one.
Another common way to define functional exercise is to ascertain whether you can apply a given move to activities of daily living (ADLs). What moves do you perform in real life? Train for those. For example, do you need to get up and down from the ground? Do you pick up groceries from the floor and turn to put them away in an overhead cabinet? Contrast this to single joint, isolated strength and muscular endurance training such as calf raises or triceps kickbacks. Instead, for example, perform an exercise that lifts a free weight left to right with rotation from low to high/ floor to overhead. Or perform squats that mimic ducking sideways under a rope or bar.
Like me, are you a boomer who is more interested in continuing activities you enjoy rather than worry about hypertrophy? Are you motivated to gain strength, power, and endurance so you can travel, take up new hobbies, keep up with grown children and grandchildren? If you value having energy over having a six-pack you are part of a trend. A majority of midlife exercisers are looking at their parents and making decisions about their own aging. We want to retain our physical and mental capabilities to the same or greater degree than our parents – and why not? Even more critical – let's make sure fitness habits that might have worked in our youth aren't causing pain in our middle years.If you're more interested in continuing activities you enjoy rather than solely hypertrophy,… Click To Tweet
Will the exercises you choose help you climb steps, get up and down from chairs and the floor, prevent falls, turn to see behind you while driving? Do your moves help you continue surfing, hiking, camping? Think in terms of adding rotation, level changes (low to high and high to low), or working in opposition. Approach your workout design with the idea to help keep your world from shrinking. What are you worried about having to give up? What do you enjoy doing that you'd love to continue as long as possible? Train from that perspective and you will have better results and fewer physical challenges.
Speaking of physical challenges, I am heading into knee replacement surgery in a few days. Dealing with arthritic keen pain is one thing. Seeing my function diminish significantly these past months is another. Part of my surgery prep plan involved:
First I finally learned what TENS stands for: transcutaneous electrical nerve stimulation. I knew medical professionals for years have used TENS to treat pain. Now reliable, affordable products are becoming available for use at home. So home I went jiggity jog, packing heat. Without the jog. And with more than heat!
The Omron HEAT Pain Pro combines TENS and heat to help alleviate chronic pain and aching muscles. Warms and zaps all in one. Omron is calling my number on this one. Number TENS. (Insert laugh track here). My muscles and joints have made too many compensations serving the demands of my curmudgeonly knee. This new device was easy to use and did relieve muscle tension. It didn't eradicate my osteoarthritis. Ok, that might have been asking too much. Maybe Omron will come out with a TWENTIES or FIFTIES device to handle that big of a job.
Anyway, my point is that this lightweight, portable device helped reduce muscle tension. Between teaching my fitness classes despite increasing knee pain (not recommended), walking my dogs every day, and wanting to enter surgery as relaxed as possible, I'll take all the help I can get!
Alexandra also tried the Omron HEAT Pain Pro, and found it definitely decreased some of the stiffness and discomfort from her knee replacement surgery. Even though the surgery was back in June, 2016, she still has some occasional swelling and stiffness after hard workouts. After undergoing electrical stimulation during physical therapy that could be quite uncomfortable, Alexandra was expecting this to be the same. Luckily, she discovered that the TENS was fairly mild. Her favorite setting is Combo 2- short session of alternating heat and TENS. She offers one suggestion: make the heat setting just a bit warmer. Overall, Alexandra was pleased with the pain relief that the HEAT Pain Pro provided to her knee.
There you have it. Ready to stick on the Omron device, reduce pain, plus create the best baby boomer workouts ever? Me too, right after knee surgery. See you on the other side.
ACTION: Usually we suggest you subscribe if you have not yet done so. This time we hope you click on the Omron link to check out whether the unit might help you. No aches, pains, or tension involved when you window shop.
Kymberly Williams-Evans
Let's start the year successfully by designing the best workout programs for your bodacious baby boomer body!
How would you like to make your workouts even more effective, time-efficient, and specific to your midlife needs? Notice I did not say "harder" or "longer." Are you with me?
You can create cutting edge, life-enhancing fitness programs that are low risk, yet high reward by taking into account any of 6 principles honed for the over 50 exerciser. Maintain function and expand, not shrink your capabilities as you age actively with smarter exercises.Boomers: want to make your workouts more effective, time-efficient, and specific to midlife needs Click To Tweet
We boomers — who range from 53-71 years old — want to enjoy the second half of life actively, comfortably, and energetically. Yet we have five to seven decades of accumulated aches and pains. Joint issues may limit your ability to do high impact activities. I know my arthritic knees definitely affect my movement choices.
Over the course of the next few weeks and blog posts, I will share 6 of 7 principles I've devised based on research, experience, and training that are particularly helpful to our age group. You are getting the professional insider advice from a cover feature article I just had published in IDEA Fitness Journal, the industry publication for fitness pros.
The 6 principles can be used in any combination or as standalones. Apply one, two, or all six to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.Over 50? Create cutting edge, life-enhancing fitness pgms that R low risk, high reward using… Click To Tweet
Have years of sitting, driving — of living life in front of your body — produced forward head misalignment, rounded shoulders, hunched posture, overly stretched or a weak back?The "Activate Your Back" principle reminds us to prioritize actions behind us. Incorporate exercises that require glutes, hamstrings, any and all back muscles. Look for every opportunity to open or extend the pectorals (chest), anterior deltoids (front of shoulder), and hip flexors.
A focus on dorsal or backside moves counteracts prior decades of movement patterns that close off the front of the body. If you take cardio classes, think of this principle as a chance to give your heart and lungs more room to pump and breathe. Even if your teacher is cueing arm patterns in front of your body, try arm movements such as rows, hand to heel lifts behind the back, or any move than puts the arms behind you.
For strength, balance, or stretch classes, choose exercises with hip extension (open hip, leg reaching behind you) over ones promoting hip flexion (closed hip, leg in front of you). For instance, if doing balance work, have your lifted leg start and stay in hip extension. Then slightly raise and lower that leg using the glutes. Add in small loops, counter- and clockwise, all in the dorsal plane — that is, behind you. Or lift your leg only a few inches from the start position to the left and right, tapping lightly side to side, again always with hip extension. Not only do you use your core muscles to compress and stabilize to hold your upper body position, but also you reinforce good posture.
Any time you have a chance to open the front of your body and use the back, go for that choice! Time to put more behind us! Life metaphor, right?
For more on how you can pursue the best workout programs for yourself, check out these posts:
Best Workouts for Women Over 50: 7 Age-Relevant Training Principles
Action: Subscribe to receive pro tips to stay fit as you age actively. Need we say more.
Kymberly Williams-Evans, MA
In thinking about why most U.S. adults do not succeed with their exercise program, I asked participants in my fitness classes for their input. (If you are from another country don't think you are off the hook. Most English speaking countries are rife with inactivity and sedentary behavior. You are getting U.S. statistics, but the workout problem is worldwide.) The irony is that by definition, people in fitness classes are least likely to be the ones falling into the category of "problematic" or "wrong workouts." Nevertheless they have the experience and interest to have insightful answers.
All of those answers are correct insofar as they address common problems with exercise programs. But they have yet to hit on the MAIN problem with most workouts. My class respondents all assume one thing — that people are actually exercising in the first place.What's wrong w/your workout? And 80% of the US adult population's workouts? Click To Tweet
Yup – what's wrong with most workouts is that people aren't doing actually doing them. Do you have this same problem? And by "you" I mean your friends, relatives, and compatriots. Not you, of course.
Sure enough, the not done workout is all wrong. The most "right" workout in the world is bupkus nada zippity doo dah if you aren't actually working it. Only 20% of US adults meet the minimum guidelines for exercise. Governmental guidelines recommend 150 minutes of moderately intense cardio activity per week, or 75 minutes of vigorous exercise, or a combination of the two. For strength, adults should also engage in muscle-strengthening activities like resistance training at least twice per week. You can knock out such muscle training in 30 minutes per session if you have a well-designed program or attend a group strength training class. At most, you need to spend two more hours per week for a whopping total of under five hours spread over seven days to get both aerobic and strength benefits.Only 20% of US adults meet the minimum guidelines for exercise. Join that elite and Move More Click To Tweet
Think about the above statistics for a mighty-minute — almost 80% of US adults do not devote even two and a half hours in a week to aerobic movement. Walking counts, so that makes these inactivity numbers even more staggering. Even fewer adults spend two hours a week strength training. Enter the elite 20% and be a stats changer!
As we enter a new year, let's focus on doing the right workout. And what is that?
One answer is to check out these posts that offer BEST workouts for specific needs.
An even more accessible answer is that unless you are competing, performing, or striving for total peak fitness — in which case you need specific protocols — the right workout is the one you will actually do; the exercises you enjoy; the movement you will adhere to. Let this year be the one you add movement to. A little bit of imperfect sumpin' sumpin' is better than perfect nuttin' nuttin'. Forget perfection. Go for progress. A little more than the day before. Let's do this!
Action: Subscribe to our site and get your workouts right! Enter your email in any of the box options and we'll come to you once or twice a week. Pinky promise.
Kymberly Williams-Evans, MA
While contemplating the many things for which I'm grateful, I got a brain flash (like a brain fart, but good), and realized that the most obvious answer is sometimes hidden in plain sight because it's so normal, standard and everyday. Even you, dear readers, see the "thing" for which I'm especially grateful for every time you come to our site. Have you guessed yet? It's my co-blogger, aka my sister Kymberly.I challenge you to improve your health by showing gratitude for something in your life.… Click To Tweet
When people are mean to me, she's got my back. When I want something, she wants it for me too. When I want to talk about my boys, including my hopes and worries, she lets me ramble on.
She has taken on the huge task of managing our mom's affairs as our mom ages; all without pay or thanks. On the contrary, sometimes she gets a lot of grief for doing what's best for our mom.
She has kept herself up to date on research that's relevant to active aging, and she shares that information in her classes, seminars, conferences, and articles (including this blog). Even when the places she works for take her for granted and consistently fail to recognize her contributions, she keeps doing her best.
We argue a lot (well, a lot less than we used to), yet any of you with siblings know that's how it works. Yet I know 100% that I can trust her. Not everyone can trust a sibling the way I can trust mine, so it's worth a shout out to her. And you know what she does behind my back? She talks me up. She lets people know she's proud of me.
She's a warrior, and she uses that trait to protect my back (or whatever metaphor you prefer).
And she's fun. We went on an AmaWaterways cruise together in October, and had a blast. We hiked, biked, ate, made friends, laughed, climbed hills, descended stairs (castles have a LOT of those), stood in the rain, and even shared a cabin and got along famously (except for one argument about her snoring – shhhh).
I challenge you to improve your health by showing gratitude for something in your life that's so obvious you missed it. Sunsets, your dog, a car that works, the best parking spot in your complex, food security, a high credit score… you get the picture.
And now that I've written this post, I hope my sis doesn't expect me to suck up to her. Though I do still hold out hope that she'll suck up to me by giving me her red KitchenAid mixer.
Text and photos by Alexandra Williams, MA
If you want more travel pictures, follow my Instagram account. If you like beach and dog photos, subscribe to my sister's. Be daring – follow both.
Uh, hold on while I jog my memory.
Did you see the hint I embedded in that prior sentence? Based on the last 10 years of what is now overwhelming evidence, the BEST activity you can do to improve your memory is anything aerobic. You even get a double bonus in that your memory is enhanced both immediately and long term through aerobic, aka cardio exercise.
More than strength training, more than brain games, better than travel, or learning a new skill — the powerhouse, champion way to improve memory is to exercise aerobically. The above listed activities are certainly helpful, though runners up. Ha ha aha Worked in another word play.
What does "aerobic" really mean? How do you know if you are performing cardio activity?The best exercise you can do to improve memory is .... #activeaging Click To Tweet
Aerobic exercise is defined as all of the following occurring simultaneously:
If you like etymology then you'll enjoy knowing that the word "aerobic" is derived from the Greek word "aero" for air or oxygen and "bio" indicating "life." In short, aerobic exercise is life giving. Back in the day, our ancestors had to run to eat or avoid being eaten. Our bodies and brains were made to move aerobically. We ran to survive. We aerobicise to thrive!
So what are some types of aerobic exercise? And does any cardio activity improve memory or just certain kinds?
Great news — any cardio exercise will improve your memory, recall, attention span, and focus. You can take a step class, walk your dog, hike trails, swim, dance, cavort (we baby boomers are good cavorters, right?). Other aerobic activities include kickboxing, indoor cycling, outdoor bike riding, getting on treadmills, elliptical machines, the stairclimber. Lots of options.
I often get asked whether playing sports is aerobic. Generally if you are very good or very bad at the sport, you will be in your aerobic zone. Picture being pretty unskilled at tennis, for instance. You are chasing the ball all over the place; your opponent is trying to send the ball where you haven't anticipated; you have to run a lot. Pant pant. Heart rate up, etc.
Or you are very good at tennis, so you constantly shift your position to send your opponent off guard; you run to return hits; you keep in athletic stance, and the game moves quickly. Bingo – cardio!
Certainly a looooooong list of benefits comes with aerobic training. The relative newcomer to the plethora of reasons to get up and boogie is aerobic exercise is numero uno, way out in front as the best way to improve memory. Forget dementia (ok, not a very good word play, but it works). Start NOW to stave off memory loss or to halt its progress. The aerobic movement you do today will give you memory enhancements benefits starting today
ACTION: Learn more motivating ways to improve your memory when you read the two posts below. Comment, share, tweet. THANKS!
By Kymberly Williams-Evans, MA
One of the highlights of our October AmaWaterways cruise was the 11-mile, 2 1/2 hour guided bike ride along both the west and east sides of the river. We had two fluent English-speaking guides who took about 8 of us on an easily-managed bike adventure (everyone else was either part of the walking or beer tasting tour). We started our ride along the Rheingarten, a riverside park where pedestrians and bicyclists were out in force on a sunny (yet cold) weekend day. At first, we were riding fairly quickly, but when I said I wanted to stop for more photos, the guides were quite amenable. This I appreciated, or I would have gotten cranky.
We pedaled past the Chocolate Museum, which my sister noticed. Yes, we went back later to learn the history of chocolate, though we didn't stop in the museum café to eat any of their 9,866 chocolate items. Um, I have no idea of the exact number, but I sure saw lots of options.
Cologne is Germany's fourth largest city, with over 1 million people, 45,000 of whom are university students. One fact I really liked was discovering that 18% of the inhabitants come from over 180 nations. Hmmm, probably easy to find a correlation between that and the reputation Cologne has for being a major cultural center.You can take a bike tour of Cologne, Germany as part of a Rhein River cruise w/ @AmaWaterways?… Click To Tweet
Though I prefer old buildings (castles are my thing, perhaps related to my Medieval Studies BA), I found the three "cranes" interesting. Two of them are office buildings, while the one with the balconies is apartments. Who wouldn't want riverfront living, even if it's shaped like a giant piece of machinery, eh?
Our guides stopped for a while on the Rodenkirchener Bridge so we could take pictures and drink water. When you're on a bike, it feels like the vista is really expansive. We could see barges and pleasure boats going north and south beneath us. When we were onboard our ship, the Ama Prima, it always felt like we were moving at a leisurely pace, yet when standing on a bridge above the ships, they appeared to be speeding along.
On the east side, away from the main part of the city, we felt like we were in the woods for a bit, as we rode by a fairly extensive campground. It's probably jam-packed in summer, though we saw just a few campers in October. Perfect time to travel if you own a jacket and like to go when the city is not so crowded. From the east side, with its tennis and soccer (call it football if you want to sound truly cosmopolitan) fields, we had unimpeded views of St. Martin's Church, the Cathedral, the Innenstadt, and Hohenzollern Bridge, which is where the Locks of Love are, and which leads to the Dom Platz.
After we crossed the bridge, our guides asked if we could figure out why security guards were preventing people from walking on the plaza. We had no idea. As it turns out, the Cologne Philharmonic is just below the plaza, and when they are performing, they keep people off the plaza to prevent extraneous sounds. So the floor is also the roof.
Near the end of the ride we stopped to admire the Cathedral. It's a UNESCO World Heritage Site and is visible from fairly high up, which presented some issues during World War II. According to our guides, the Allies respected the history and cultural significance of it, so they intentionally avoided bombing it to ruins. Another story is that the pilots left it (for the most part) intact because it was an easy landmark for bombers to use to calculate their various targets. As well, the guides said that church representatives removed all the glass from the windows, which lessened the destruction from the bombs. On a cheerier note, the Cathedral was the tallest building in the world until the Eiffel Tower came along in 1887.
We got back to the Ama Prima just in time to change for dinner (and an impromptu performance of "Thriller" by moi for all the passengers). No muscle soreness after 11 miles, either. Or should I say 18 kilometers, as that sounds even more impressive?!
Alexandra Williams, MA
photos by me
Have you read our post about all the castles and riesling in Rüdesheim yet? Better yet, have you subscribed to us?
Gluten – Gluten-sensitive and gluten-free foods are mainstream now, to the tune of a predicted sales volume of $24 billion by 2020. This market growth is driven by those who identify as "health conscious" rather than those who suffer "from celiac disease or gluten sensitivity."
Paleo – More than just meat and caveman-centric meals, those who follow a Paleo diet can choose items such as nutrition nut bars or freeze-dried beets. And of course, meat. In 2015, Paleo was the most-Googled search food term.
Plant-based – Danone (makers of Dannon yogurt) just purchased WhiteWave for $12.5 billion. Obviously, they believe plant-based foods to be a growing part of our diet, as WhiteWave comes with brands such as Silk, So Delicious, Earthbound Farm, Horizon Organic milk, and Vega. Are you ready to try one of the 3,500 types of seaweed?
Healthy Oils – Start reading up on smoke points, as you'll be wanting to try avocado, coconut, safflower, almond, macadamia nut, rice bran, sesame seed, sunflower, peanut, hazelnut, grapeseed, and of course, olive oil. Less concerned with cost than a desire for organic, healthy, non-GMO, locally sourced (or traceable) ingredients, plus a wish to replicate recipes seen on cooking shows, people are demanding a variety of oil choices.12 Healthy Food Trends. How many of them do you follow? #FitFluential #MidlifeBlvd Click To Tweet
Breakfast – We still love our cereal, but now we also love smoothies, breakfast bars, and yogurt. Oh, and overnight oats. Pinterest searches for overnight oat recipes climbed 35% in 2016 over 2015 numbers.
Non-Dairy Milk – Look past all those Facebook posts about almond milk for a moment, and you'll discover that milks are now made out of a variety of nut, grain and seed. Who's up for a shot of camel's milk? In many ways, it's good to consider plant-based milks over animal-based, yet take care, as not all non-dairy milks are created equally nutritious.
Healthy Snacks – Kale chips may be considered old hat by now, but have you tried caffeinated jerky or roasted chickpeas yet? Snacking accounts for over 50% of our "eating occasions," so stock up on maple sugar pumpkin seeds and grilled watermelon with honey, mint and cayenne while you can.
Protein – It's time we sat down and had a talk about the bugs and the bees. Well, just the bugs. The rest of the world is already crunching on spicy roasted grasshoppers and cricket chips, so maybe it's time we gave them a try. If you want to skip the bugs, go with kalamata olive cottage cheese, washed down with a shot of protein coffee.
Energy Bars – Have you roamed the grocery store aisles lately? Shelves upon shelves of energy bars are lying there, just waiting for you to give them some love.
Seeds and Nuts – Okay, Boomers, who remembers Euell Gibbons? "Ever eat a pine tree? Many parts are edible." Peanuts, pistachios, chia, hemp seeds, and watermelon seeds are all hot commodiites nowadays.
Natural Beverages – Is bulletproof coffee yesterday's news? Maybe, maybe not. But cold brew coffee, yerba mate, guayasa, matcha, maca, chicory- or dandelion-root, fermented, sparkling, vegan, naturally flavored water, and kefir drinks are certainly today's news. One result of the interest in more natural choices? Soda sales have dropped in the past few years by billions of gallons.
Greek Yogurt/ Probiotics/ Quark – Whether you're Bulgarian, Greek, Icelandic or none of the above, chances are you've noticed that these products have displaced the "standard" yogurts of just 5 years ago.
If you want to know what quark is, or the differences between Icelandic skyr and Bulgarian unstrained yogurt, you'll have to join IDEA, which will entitle you to a free copy of the full, 4,000-word article. Well, it will entitle you to the entire magazine, plus all their other magazines, many of which I write for. Did you know I had a secret life as a writer? Yeah, it's not really a secret. Neither is the fact that food is medicine, so pick a trend or two from this list and give it a go.
By Alexandra Williams, MA
Photos are all by me, taken during our AmaWaterways cruise.


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We all know that Friday the 13th is an unlucky day, and that knocking on wood stops bad things from happening, but have you ever wondered what the origin of those superstitions are? Superstitions are embedded in our behavioral patterns and not many people even question how they came to be. Of course, there are […]Continue reading
Psychic readings are a part of the world ever since we as a species noticed that not everything is easily explainable. The mysterious life energy is felt by everyone no matter where they live on the planet. Psychics are people with extraordinary abilities to feel and read into a spiritual energy and draw conclusions from […]Continue reading
Palmistry is a science and an art of reading signs from the lines located on palms of a hand. It was created in ancient India and quickly spread to Egypt, and then Europe. Palmistry was met with both admiration and skepticism ever since it came to life. It was studied by numerous ancient minds along […]Continue reading
Everything consists of energy, as energy makes up the world and allows life to blossom and prosper. It is crucial to allow the energy to flow through you uninterrupted and allow you to be one with the world. Psychic energy allows certain individuals to tap into everything that exists beyond our senses and use it […]Continue reading
Gemstones are considered to be unique and beautiful rocks and almost everyone has their own preferred gemstone. There are many different gemstones available, as you might prefer a ruby, garnet, topaz, or an opal. Usually, we see these gemstones added to rings and pendants and other sorts of jewelry pieces. However, this is not the […]Continue reading
In the zodiac there are 12 sun signs which define the twelve basic types of personalities. These signs are very popular among people and they appear daily in newspapers. A brief introduction of each sign is given below: Aries: the Ram (March 21 – April 19) People born under this sign are full of energy […]Continue reading
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Have you ever been somewhere or doing something and had the strangest sense that you've been there before or have done that same thing before? It sort of feels like it occurred in a different time period. This is called having Déjà vu, which is an enigmatic phenomenon of going through an experience that in […]Continue reading


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South End Halifax Waterfront Luxury Home
Listing ID: 40394975
6400 Oakland Road
South End, Halifax, NS B3H 3Y4
Lot size(Square ft): 33541
Square ft: 11800
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Property Details
Contemporary elegance & ultimate luxury. This stunning masterpiece sits majestically overlooking Halifax's North West Arm. Cascading, exquisite Jatoba wood balconies and terraces incorporate a serene reflecting pool & in-ground swimming pool. Inside the main house, attention to detail is evident. Gorgeous, walnut flooring and cabinetry, sleek, modern fittings and finishes throughout, impressive propane fireplaces, an elevator as well as a separate front entrance to the executive office suite on the top level. The home has an exceptional, flowing, open concept floorplan with breathtaking views from almost every 'floor to ceiling' window. The majestic great room comes complete with its own music area, the contemporary sunken dining room has beautiful high ceilings and opens out to a magnificent deck with THE best views of the Dingle. The gorgeous, contemporary kitchen has fabulous granite countertops, an oversized island, eat-in dining area and separate butler's pantry all brimming with professional built-in stainless steel appliances. On its own floor, the master bedroom, has his and hers dressing rooms, a spa-like, 5 piece ensuite and own balcony. There are so many incredible versatile rooms and spaces throughout the home. Sure to impress are the 'ultimate movie night' home cinema with its in-floor subwoofers and 10' wide screen; it even has its own popcorn bar just outside; and on the lower level, the spectacular fitness and games area complete with sauna, steam room, wet bar and indoor pool. Irrigation & watering systems ensure the manicured lawns and beds always look their best. Visitors and overnight guests will not be 'left wanting' in this residence. The property boasts its own separate 2 bedroom guest house and pool house with an additional 2 bedrooms. The marina house is perfect for relaxing by the water's edge and there's also a large greenhouse. Three docks offer a fantastic 237' of mooring.
Building Features
Family room
Formal dining room
Den/study room
Exercise room
Guest room
Wet bar
Finished basement
Walk-out basement
Central A/C
Hardwood flooring
Ceramic tiles flooring
Security system
Centralized vacuum
3 or more car garage
Stucco exterior
Swimming pool
Boat facilities
Fitness room
Game room
Meeting room
Heated pool with spa
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5 beds, 8 baths
6400 Oakland Road, South End, Halifax NS B3H 3Y4
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Can I purchase mens water and dive shoes at Anaconda?
Yes, mens water and dive shoes, also sometimes referred to as aqua shoes, are available in a range of styles and designs at Anaconda. Ideal for holidays, water sports activities such as boating, kayaking, diving, snorkelling and more, these shoes can offer a variety of options such as protecting your feet when wearing diving fins, providing extra speed through the water, or even offering you grip and stability when boating or sailing.
Why should I buy water shoes?
Water or aqua shoes are specially designed to offer certain advantages over normal sandals or thongs – here are some of them:
Superb Traction - A water shoe provides traction similar to what can be found on quality hiking shoes. More specifically, their design allows for excellent traction on wet, slippery surfaces typically found along rivers and lakes.
Front Toe Protection – Unlike sandals, the "closed toe" design of a water shoe provides protection to the toes, preventing scrapes, stubbed toes and ripped-off toenails.
No More Squishy Feet - Unlike running shoes, water shoes don't hold and absorb water. They drain nearly as fast as a sandal does, while their construction prevents them from absorbing water.
Top of Foot Protection - While styles vary from brand to brand, a water shoe always provides better top-of-foot protection than a sandal, preventing scrapes and bruises due to items being dropped on the foot.
Work Well Out of the Water – Whereas you can't always take a walking shoe or sandal into the water, water shoes can easily convert into a limited version of a "hiking shoe." Just be sure to dry the foot completely (to prevent blisters) and to wear a well-padded hiking sock.
What is the purpose of dive shoes?
Dive shoes are mainly for protection of your feet while under water. In theory, your dive boots, shoes or "booties" need to be of a similar thickness as your wetsuit, as different thicknesses give different levels of protection against cold, which is dependent on the part of the world and the time of the year when you will be doing your diving. As dive shoes are worn with fins, it is important to ensure that you have your dive boots before buying or renting your fins to get the correct fit.
How do I care for water or dive shoes?
Even though you may be spending much of your time in or around water, these shoes can still get dirty. If you shoes are made of neoprene, wetsuit cleaner will be the best product to use for cleaning them. For other man-made materials, general mild detergents can often be used too. Important is that the shoes are cleaned with water, especially if they have been immersed in seawater, and left to dry naturally before being stored away. Avoid storing in plastic bags, and don't be tempted to put paper in them to help them dry, as this will impede the airflow.


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Speculators smell stronger yen ahead
ETFs betting against currency lose out as reflation trade sputters
KEIDAI SANDA, Nikkei staff writer
TOKYO -- Speculators are pulling away from exchange-traded funds that profit from a weak yen, seeing strength ahead for the Japanese currency as doubts emerge over U.S. policy.
ProShares UltraShort Yen, a U.S. ETF betting against Japan's currency, is seen as a weathervane for the sentiment of hedge funds and other short-term investors. Net assets have shrunk to $224 million, the lowest since last July, when the yen traded at around 105 against the greenback.
The fund's assets stayed under $200 million during the first half of last year, but climbed to $300 million at one point as the yen sold off following Donald Trump's election as U.S. president in November. But outflows are quickening as speculators reckon on a yen rebound. "The trend toward a weaker yen and higher stock prices that we had been seeing since the end of last year is gone now," said a Japanese hedge fund manager.
Fading excitement over the outlook for U.S. monetary and fiscal policies is a major factor in this change. From last autumn, expectations that the Federal Reserve would speed its pace of interest rate hikes drove dollar buying, and yen selling rose on hopes that expansionary fiscal policy from the Trump administration would make investors hungrier for risk.
But Fed policymakers indicated in their March meeting that they expect to raise interest rates just three times this year. Since then, Fed voices have made statements ranging from the dovish to the hawkish. On the government side, House Republicans on Friday withdrew a major bill to overhaul the nation's health care, casting doubt over their ability to achieve other goals, including tax reforms and infrastructure spending.
The yen traded at the low end of the 110 handle against the dollar in the Tokyo market Monday. There was "no reason" in sight to buy the dollar, said Akira Moroga of Aozora Bank.
The options market showed similar caution. The one-month risk reversal for yen/dollar, which shrinks as expectations grow for a stronger yen, has fallen back to around minus 1.5%, the lowest since early November.
Supply-demand factors that help weaken the yen are also diminishing. Japanese financial institutions got burned on foreign-bond investments as U.S. interest rates rose early in the Trump rally, discouraging regional banks and others from trying again. With Japan's Financial Services Agency also beginning to inspect regional banks' asset management, demand has cooled for the yen-dollar transactions that accompany such foreign-debt investment.
Basis swaps, a factor in Japanese banks' dollar funding costs, are falling. As the cost of maintaining hedges on their foreign-debt holdings declines, there will be a greater tendency to put off unwinding hedges, said Osamu Takashima at Citigroup Global Markets Japan. This contributes to market conditions that favor yen buying.
In April, the U.S. and Japan are set to begin a new economic dialogue, and the Treasury will release its next closely watched report on foreign exchange. Depending on events play out, safe-haven yen buying could accelerate. The case for a stronger yen looks likely to remain strong for a while.
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Our Products
We produce a wide range of garment labelling, trimming and packaging items, all custom made to our customers specifications. Follow the links below to view examples of our products.
We are reguarly asked to source and produce products that are not part of our standard product range. If you have an idea for labels, packaging or trims that are not shown on our website, please don't hesitate to contact us.Get in Touch
Our BlogKeep up with the latest product news and developments
3D Silcione Heat
16 June 15
Transfer Labels
Our new 3D silicone heat transfers provide a clean, eye catching, soft touching label suitable for use on a range of garments and accessories.Read Post
High Build
14 May 15
Embroidered Badges
Introducing our high build embroidered badges. This technique can be applied to elements of your labels for added appeal and texture.Read Post
Collapsible Rigid
25 Mar 15
These collapsible rigid boxes are supplied flat pack for economical shipping prior to then be easily and quickly assembled into a rigid box.Read Post
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Virginia Beach Issues Safety Tips to Memorial Day Boaters
It's going to be a hot Memorial Day weekend. While accidents usually spike over the holidays as millions of Americans embark on road trips, this is also a time when more people head out onto the water.
Just before the long Memorial Day weekend, the Virginia Beach Police Department Marine Patrol, issued safety advice to boaters.
Often boaters head out onto waterways like the James River, The Elizabeth River or the Lynnhaven River for the first time at the end of May. It's vital that recreational boaters and jet ski riders check the electrical and mechanical conditions of their vessels before they get on the water. Failure to do so might mean you calling on the Coast Guard or the marine patrol and your life could be endangered.
The Commonwealth of Virginia requires boaters to have the following items on board their vessel at all times:
- Working fire extinguishers on power vessels;
- Correctly sized life preservers for every person on board.
- At least one Type IV Throwable Personal Floatation Device (PFD) per vessel.
- Visual distress signals if your vessel will be out on the Chesapeake Bay or Atlantic Ocean. This applies to vessels over 16 feet. If a 16 feet vessel is out on the water from sunset to sunrise, signals are required.
- Working navigation lights if you are on the water from sunset to sunrise.
- Audible signaling devices on boats 39 feet and over.
Boaters and jet skiers also have a duty to avoid swimmers. They must not approach within 100 yards of the sandy beaches of the Chesapeake Bay and Atlantic Ocean from May 1 through October 15 between 10 a.m. and sunset. Marine patrol state, the only exception is when launching or landing where allowed, or within 25 yards of a boat that's displaying a dive flag.
Boaters should cognizant of the "no wake" zones in the waters of Virginia Beach waters, which are marked by signs or buoys.
Recently we wrote about how from July 1 of this year, all motorboat and jet ski operators, irrespective of their age, must have completed their Boater Safety Education Course.
All of us at Cooper Hurley Injury Lawyers wish you a great Memorial Day holiday. Don't forget you should never operate a boat after drinking alcohol, just as you should not get behind the wheel of a car. Always designate a driver — even on the water. See our page on boating accidents and maritime law in Virginia. If you are hurt in an accident due to the fault of another boater, or equipment failure, call us today at (757) 455-0077.


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Try stitch fix :) pe
Try stitch fix 🙂 personal styling service! Stitch fix shoe inspiration 2016. 1. Sign up with my referral link. (Just click pic) 2. Fill out style profile! Make sure to be specific in notes. 3. Schedule fix and Enjoy 🙂 There's a $20 styling fee but will be put towards any purchase.


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Where do these months go? I am at the last hour of the last day to get my card in for the progressive challenge over at Imagine that.
I went with a very simple design. I printed out the images twice and fussy cut the flowers and the butterfly to create a 3-D affect.
Colors are so vibrant! Loving this image. Hope everyone had a great weekend and on to June!
Thanks for popping in.


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Diocesan Coordinator of Pastoral Care
We are all Called to Protect.
The Diocese of Austin is committed to providing confidential and compassionate care to victims of sexual abuse, particularly if the abuse was committed by clergy or a church representative. If you have experienced abuse by someone representing the Catholic Church, please contact the diocesan Coordinator of Pastoral Care at (512) 949-2400.
If you are a victim of sexual abuse and have concerns regarding your attendance at an EIM Basic or Refresher workshop,
please contact Emily Hurlimann at (512) 949-2447 to discuss an alternative workshop arrangement.
It is the responsibility of the Catholic Church to respond with compassion to the needs of those who have been abused.
Bishop Joe S. Vásquez


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|The following section contains Webcomic spoilers. You have been warned, manga-only readers.
Bug God (蟲神, Mushigami) is a Mysterious Being of the Monster Association.
Like his name would suggest Bug God resembles a giant bug man with many arms. He has six eyes and two antennae.
Bug God seemed very confident in his abilities to fight Superalloy Darkshine. He believed that he would be able to defeat Superalloy Darkshine because of his strength.
Human Monster SagaEdit
Monster Association Arc Edit
Bug God came and saved Garou from Bang and Bomb. When Garou regained consciousness and visited the Monster Association hideout, Bug God tells Garou that killing hundred humans without hesitation would make him an outstanding monster.
It is later seen fighting Garou along with Royal Ripper and Senior Centipede but is defeated.
It is again seen fighting Superalloy Darkshine but is quickly defeated due Darkshine's immense strength and his durability.
Abilities and PowersEdit
As a Demon level monster from the Monster Association, Bug God was a very powerful being.
Immense Strength: He was able to save Garou from Bang and Bomb and leave them injured. His punches were also strong enough to create a cloud of smoke from punching Darkshine so much that he thought he had defeated him.


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I love that our kids are small enough that they still let me pick out their clothes and decorate their rooms. I'll be sad someday when I'll have to give that up. But for now, I love it. Here is Everett's room.
Just like Everett's room in the last house we bought... his room was pink when we first moved in.
It took me a while to decide on the right color for his room and I think I made a good choice. But before I painted, I had to sand off those stripes. I'm so thankful there were only two lines to sand... I couldn't imagine an entire wall of them!
Most of Everett's decorations stayed the same. I added his initials to the wall. Someday we'll have a bookshelf for all of those books below them!!
(Both of the kids have these fancy walk-in closets)
All of the wood in his room is dark brown... not black.
I LOVE the bright colors in his room. I really wanted to get this green fabric for Everett's curtains (and get a green pillow for his bed) but it was like 7 million dollars a yard so I just chose navy blue.
A while ago I decided that I really wanted a temple in Everett's room but was trying to figure out a way to tie it into his vintage car themed room.
I thought and thought and thought and finally I came up with this:
I made it out of our old license plates. If you look closely you will see angel Moroni at the top! He was the skier from the Utah plate. I'm a genius.
And before he walks out of his room he'll be reminded who he is. (... well, maybe someday when he can read :)


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A pretty sunset coming back on the ferry after a long day having fun on the Island. We often are on the last ferry out. You can rent golf carts, bikes or walk around the Island. Lots of shopping, eatting, drinking for those of any age. For the young ones an historic merry go round. Somewhere....I know I have a picture. One in a book, you know, not digital. I must find and scan it sometime. A great playground in the park, people walking up and down the docks to see all the boats, ships, a yacht club. So much to see and do.
"I have met the enemy and they are ours." Commodore Oliver Hazard Perry is famous for that quote. The battle of Lake Erie during The War of 1812, something every Ohio school child learns about; comes alive with a visit to this beautiful memorial. Once you reach the top of this memorial the view rewards you for the time it took to get there. I can't count the number of times I've been to this memorial; but I enjoy each and every time.
Hard to see in this picture, but look closely. Click to enlarge it. This house is made from a ship. Everyone who visits the Island, stops to photograph this house. Sometimes it's hard to find though with the trees completely filling in and providing camoflauge.
We didn't make it last summer to Put in Bay; so it's definately on the list of things to do next summer.
Get there early if you want a golf card, otherwise they're gone and you'll need to rent bikes.
Leave cool beverages in your car when you park for the ride on the ferry; so you'll have something when you get back.
SunScreen is a must!
Have fun


text: Our Next Steps classes are designed to help you understand what it means to follow Jesus in your everyday life. We believe these 4 steps are essential for being a fully committed Christian. You can learn more about each of these classes at the links on this page. We offer them several times each year, so you can complete them all in just a few months!


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|Look out Dubai: Yiwu is on the move
|Written by Administrator
|Tuesday, 23 June 2009 01:26
The Chinese city of Yiwu is on the move.Yiwu is a major destination for Arab traders . But China's exports have collapsed in the past six city's manufacturers look like they've spent some money , created a corporate logo , and hired out part of the Dubai International Conention and Exhibition Centre ofr three days in June . The press release claims that the UAE has taken over the United States as Yiwu's largest export market .
This is a sign of how far demand form the UAE has risen , or how far demand fromm the United States has fallen .


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Drag the line on the map to calculate the driving distance for a different route.
If you want to verify these driving directions
or look for another possible route, you can try
Google Maps, Bing Maps, or MapQuest.
The total driving distance from Vancouver, Canada to Portland, OR is 313 miles or 504 kilometers.
Your trip begins in Vancouver, Canada. It ends in Portland, Oregon.
If you are planning a road trip, you might also want to calculate the total driving time from Vancouver, Canada to Portland, OR so you can see when you'll arrive at your destination.
You can also calculate the cost of driving from Vancouver, Canada to Portland, OR based on current local fuel prices and an estimate of your car's best gas mileage.
If you're meeting a friend, you might be interested in finding the city that is halfway between Vancouver, Canada and Portland, OR.
Planning to fly a plane instead? You might be more interested in calculating the straight line distance to fly from Vancouver, Canada to Portland, OR.
Besides craft beer and independent coffeehouses, Portland offers lots of outdoor places to relax. Tom McCall Waterfront Park is a family friendly and pet-friendly park for locals and tourists.
It is a downtown riverfront park named after former Oregon Governor Tom McCall, an environmentalist. The park is located along the Willamette River with boat dock, fountain, historical site, jogging paths, restroom, riverfront views, statue, biking trails and more.
The park is a venue for outdoor concerts, Rose Festival, Portland Saturday Market, The Bite of Oregon Festival, Gay/Lesbian Pride Festival, Waterfront Blues Festival and Oregon Brewers Festival.
The Portland Saturday Market is open every weekend from March to Christmas Eve with over 250 arts and craft booths. Vendors sell eco-friendly accessories, toys, clothing and jewelry. You can get packaged foods like candy, snacks and spices and even batik clothing for kids and babies. Find out more at www.portlandsaturdaymarket.com
Some unique attractions at Tom McCall Waterfront Park also include Battleship Oregon Memorial, Sternwheeler Portland and Japanese American Historical Plaza.
The park is open from 5 am to midnight.
Travelmath helps you find driving distances based on actual directions for your road trip. You can get the distance between cities, airports, states, countries, or zip codes to figure out the best route to travel to your destination. Combine this information with the fuel cost tool to find out how much it will cost you to drive the distance, or compare the results to the straight line distance to determine whether it's better to drive or fly. You can print out pages with a travel map.