text:
In addition to simple single-valued NULL substitution described in the previous section, SciDB also supports multi-valued NULLs using the notion of missing reason codes. Missing reason codes allow an application to optionally specify multiple types of NULLs and treat each type differently.
For example, if a faulty instrument occasionally fails to report a reading, that attribute could be represented in a SciDB array as NULL. If an erroneous instrument reports readings that are out of valid bounds for an attribute, that may also be represented as NULL.
NULL must be represented using the token 'null' or '?' in place of the attribute value. In addition, NULL values can be tagged with a "missing reason code" to help a SciDB application distinguish among different types of null values—for example, assigning a unique code to the following types of errors: "instrument error", "cloud cover", or "not enough data for statistically significant result". Or, in the case of financial market data, data may be missing because "market closed", "trading halted", or "data feed down".
The examples below show how to represent missing data in the load file. A question mark (?) or null represent null values, and ?2 represents null value with a reason code of 2.
[[ ( 10, 4.5, "My String", 'C'), (10, 5.1, ?1, 'D'), (?2, 5.1, "Another String", ?) ... or [[ ( 10, 4.5, "My String", 'C'), (10, 5.1, ?1, 'D'), (?2, 5.1, "Another String", null) ...
Use the substitute operator to substitute different values for each type of NULL. For more information on NULL substitution, see the substitute operator reference.
Additionally, you can specify a missing reason code for the default value of an attribute. For example, the following statement specifies a missing reason code of 30 as the default value for the
val3 attribute.
AFL% create array D<val1:char default 'a', val2:int32 default 1, val3:int64 null default missing(30)> [i=0:9,10,0];
[("D<val1:char DEFAULT 'a',val2:int32 DEFAULT 1,val3:int64 NULL DEFAULT ?30> [i=0:9,10,0]")]


text:
Lighthouse Masons is GTA's Premium Masonry Contractor bolted to a singular vision of crafting world-class residential, commercial and brick repair services. We are a group of experienced bricklayers and project managers with a passion for masonry. We believe that quality is synonymous with service and apply this belief to all interactions, consultations and workmanship. We want you to share this vision.
Lighthouse Masons guides three ships to your door. Partnership, we listen as well as consult on your project every step of the way. Craftsmanship, we take pride in crafting beautiful masonry and inspiring peace of mind. Mastership, we meet your deadlines, and hold ourselves to the highest integrity. We are committed to meeting your goals, all we need is you.
So, with all that said, our clients comes first. Your experience at Lighthouse Masons should match your dreams. We know the most common fear of clients is after a project is completed, what if something goes wrong? In some instances, things may go wrong but as mentioned, we pride ourselves in our three ships. Relationships can only be built on integrity, so our commitment to you goes long after the project is completed.
Lighthouse Masons are more than masonry contractors, we're partners. Every project comes with a personal Project Manager who will guide you through your entire project cycle. Our free home estimates or office consultations happen on your schedule. As partners, we deliver with a personal touch you can only get from Lighthouse Masons.
Lighthouse Masons have over 20 years industry expertise. Our contractors have completed hundreds of residential and commercial projects build around service and quality. With craftsmanship backed by a 3-10 year warranty, we are committed to bring your vision to life.
Lighthouse Masons offers a wide range of full scope masonry services that are customizable to meet your needs. From concept to creation, our team of professionals will work with you on home and office solutions including custom creations, additions and repairs.

subset: commoncrawl


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Private Instruction
I'm available, on a limited basis, for private, customized asana and meditation instruction. Depending on your situation and our respective schedules, we can hold sessions at your home in the DC or Northern Virginia area or I can rent space at a lovely local yoga studio. Contact me to explore what's possible.


text: Find Events Event Views Navigation View As List Month Events From Search Upcoming Events › March Home No matching events listed under March Home. Please try viewing the full calendar for a complete list of events. Events List Navigation « Previous Events Events List Navigation « Previous Events Calendar Sponsored by


text:
Scargod – Stay In Track! (2017)
Genre: Symphonic/Melodic Black/Death Metal
Format: mp3 | CBR320kbps
Country: Austria
Size: 98 Mb
01. Entrance To Subjugation
02. Collapsing Obligation
03. Mainstream Centipede
04. Code: Thou Shalt Kill
05. Cognitive Dissonance
06. Consumed With Envy
07. The Inhumanity Of The Tragedy Of Being In The Sense Of Infinity Means Nothing!
08. Scars Of God
09. Whores of Boundaries
if you like the album please buy it, you must delete it after you have listened to it after review


text:
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They enhance value for clients by focusing on solutions that are innovative, yet practical to implement. They understand domestic and global tax environments, and work diligently to understand you business, your challenges, your goals and your needs.
We understand that the quality of service you receive depends entirely on the skill and knowledge of our people. See our partner profiles to gain a better understanding of the breadth and depth of our expertise:
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text:
NEW YORK (TheStreet) -- John C. Bogle, founder of the Vanguard Group and proclaimed "father of index mutual funds," is widely recognized as one of the giants of the financial world.
Bogle set the stage for today's mutual fund and ETF world, all while keeping his main focus on what is best for the individual investor.
Nobody can accuse Bogle of thinking like everyone else on Wall Street. Born in 1929 in New York, Bogle is one of two twin boys from a financially comfortable family. However, all that changed with the crash of 1929. His family lost its money, and he and his two brothers were forced to get jobs to support the household. The early respect for money he gained from this experience is one quality that has never left him.
After attending a private school in New Jersey, Bogle went on to Princeton University where he graduated magna cum laude in 1951 with a degree in economics. His senior thesis would gain the attention of fellow Princeton alumni, Walter L. Morgan, the founder of the Wellington Fund. Bogle was hired by Morgan after graduation.
With the new merger, Wellington Management drifted away from its traditionally conservative style, much to the dislike of original members of the firm. In 1969, amid internal turmoil and a stock market tumble, the company's assets slumped from $2.7 billion to $2.2 billion. In 1970, Walter Morgan retired and Bogle was on the brink of resignation. In 1974, a board of directors fired Bogle and planted the early seeds for his future success.
Again and again, the appeal of Vanguard has been to the sense and sensitivity of its shareholders. What they preach is keep it simple, keep it straight and keep the costs down. As the financial universe has expanded to include flashy, fast-growing funds, Bogle and Vanguard have stuck to their guns by providing simple, low-cost instruments that ensure investors with strong, stable returns for the long term.
—For the best rates on loans, bank accounts and credit cards, enter your ZIP code at BankingMyWay.com.


text:
Submit News
Google Bids $900 Million for Nortel's 6,000 Networking/Wireless Patents
Tiffany Kaiser
April 5, 2011 2:13 PM
Recipient E-mail
Sender E-mail
(Source: montrealgazette.com)
Google is looking to purchase the remaining 6,000 networking and wireless patents from Nortel in order to produce a deeper portfolio and avoid patent litigation
has recently offered $900 million for Nortel Networks' remaining 6,000 networking and wireless patents.
Nortel Networks is a multinational telecommunication equipment manufacturer from Canada. In January 2009, the company filed for bankruptcy. Since then, Nortel has been selling different areas of the company off in order to restructure its debt. For instance, Genband bought Nortel's VOIP business in February 2010.
Now, Google is looking to purchase the remaining 6,000 networking and wireless patents from Nortel in order to produce a deeper portfolio and to "stave off increasingly rampant patent litigation." Google has mentioned that it is patent poor and could use a broader portfolio to stay competitive.
"One of a company's best defenses against this kind of litigation is to (ironically) have a formidable patent portfolio, as this helps maintain your freedom to develop new products and services," said Kent Walker, Google's senior vice president and general counsel.
As of right now, Google is dealing with a lawsuit from
, which is an open and integrated hardware and software systems company. Oracle claims that Google's
Android platform
uses Java code illegally, which is covered in its patents. A deeper patent portfolio would have saved Google from this copyright infringement lawsuit.
As of right now, Google is the most interested buyer in the early stages of the patent auction. According to
recent reports
, the deal is a "stalking horse asset sale agreement," which allows other companies to bid against Google before the auction, where Google is the starting point.
According to J.P. Morgan analysts, Apple has also shown interest in the auction. More specifically, Apple is looking to compete with Google for Nortel's patents for 4G wireless communications called
Long Term Evolution (LTE)
. Research in Motion may be another bidder in the upcoming auction.
Nortel's patent auction is expected to begin in June, as long as U.S. and Canadian courts approve it.
"If successful, we hope this portfolio will not only create a disincentive for others to sue Google, but also help us, our partners and the open source community - which is integrally involved in projects like Android and Chrome - continue to innovate," said Walker.
Google is also in the midst of considering a
$700 million purchase of ITA Software Inc.
, which may prompt an antitrust investigation of Google's web dominance by the Federal Trade Commission and the Justice Department.
"The whole principle [of censorship] is wrong. It's like demanding that grown men live on skim milk because the baby can't have steak." -- Robert Heinlein
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Care of older people
Old age brings with it an increased likelihood of long-term conditions, as well as the prospect of taking multiple medicines. Frailty, dementia and mobility problems all contribute to the challenges faced by healthcare services when caring for ageing populations. Much can be done to improve the lives of older people – through innovative care pathways, evidence-based medicine and research into ageing and the delivery of care. Here, you can find news stories and articles on topics ranging ...
How to support patients with sight loss in pharmacy
More than two million people are affected by sight loss across the UK, which may impact on their ability to use and take their medicines correctly and safely. Here, the Royal National Institute of Blind People, Medicines Use and Safety team and Moorfields Eye Hospital provide advice and recommendations for pharmacy to provide appropriate support for people with sight loss.
Deprescribing drugs for care home residents could improve quality of lifeSubscription
The use of multiple medicines is still a major problem in British care homes, from the impact on residents to the strain on NHS resources, but 'deprescribing' can mitigate these risks.
How lifestyle changes could reduce the risk of developing dementiaSubscription
Evidence is emerging that some dementia cases could be prevented by leading a healthy lifestyle but long-term studies are needed to confirm the strength of the association.
Devising ways to improve medicines adherenceSubscription
There are many reasons why patients do not take their medicines as prescribed. Discovering the specific cause of non-adherence is the best way to improve it.
Urinary tract infection: management in elderly patientsSubscription
Around 10% of older people, and almost a third of care home residents, develop a urinary tract infection each year.
Preventing falls in older peopleSubscription
How pharmacy teams can reduce the risk of falls in elderly people by identifying risk factors and managing medicines.
Working to reduce medication risks as a champion of elderly careSubscription
All too often are older patients given multi-compartment compliance aids to help them take their medicines. But these devices are not the be-all and end-all when offering support to such patients
Pharmacists can play an important role in preventing falls in older people Subscription
Reducing falls among older people is a key aim of the National Service Framework for Older People. Clare Bellingham finds out how pharmacists in Barnet, Enfield and Haringey have been getting involved
EMA consults on tailoring medication for older people
A public consultation from the European Medicines Agency, which could lead to more medications tailored to suit older people, has been welcomed by a consultant pharmacist
Adjusting the dose of aspirin may reduce bleeding riskSubscription
Aspirin is a potent drug that is still widely prescribed since the days of Hippocrates in its willow bark tea form. Recently, it has been reported that older people are at high risk of gastric bleeds when taking low dose aspirin (The ...
US sees rise in numbers of people dying from Alzheimer's disease
Deaths from Alzheimer's disease have risen by more than 50% in a 15-year period and are expected to increase further, a report from the US Centers for Disease Control and Prevention (CDC) is warning.
Statins associated with increased risk of diabetes in older womenSubscription
Researchers say that older women taking statins should be regularly monitored after discovering that the risk of diabetes increased the higher the dose of statin in a cohort of 8,372 patients.
HRT could cut heart disease in post-menopausal women, study suggests
Some women could live longer if they take hormone replacement therapy because of its cardiovascular protective effects, according to a new retrospective study.
Osteoporosis drugs may cause microcracks in bone
Bisphosphonates are prescribed to prevent fractures in osteoporosis, but new research suggests that, paradoxically, they can also cause tiny cracks in bone
Doctors prescribe antidepressants for off-label indications without evidence
More than 40% of off-label prescriptions for antidepressants have no strong evidence for the indication, increasing risks of adverse drug events, large study shows.
Postmenopausal hormone therapy does not protect women against Alzheimer's disease, study suggests
There is no evidence that postmenopausal hormone replacement therapy (HRT) is associated with a decreased risk of Alzheimer's disease or dementia, a large, 20-year follow-up study has found.


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St Cloud State transfer admissions
Think about what career is best suited for you, and where you want to study. Request more information now.
Think about what career is best suited for you, and where you want to study. Request more information now.
Think about what career is best suited for you, and where you want to study. Request more information now.
Info concerning St Cloud State transfer admissions, and registering for elective seminars and discussion sections. Which college degrees give you the best chances of entering a successful career path after graduation? Concentrating on St Cloud State transfer admissions, for example, may give you additional focus in the admissions selection process. Check with the admissions office for assistance with prerequisites, course registration deadlines, and transfer application program requirements. Please use the form above to request admissions info for St Cloud State.
Transfer students experience another pathway towards admissions. In fact, nearly half of all current undergraduate students begin their education by attending a community college. By far, the most common transfer path is students moving from two-year community colleges to four-year institutions, although there is considerable movement between four-year colleges well. Many private schools actively seek out transfer applicants to fill their classes.
The quality of classes, combined with low-cost tuition, encourages many high school graduates to continue their education at a community college. In most states, community colleges have transfer agreements in place with dozens of public and private universities. In fact, among all students in the US who earned a bachelor's degree, almost 1/3 had supplemented their college education with classes from a community college. Beyond major requirements within the admissions department, you may consider Lenoir-Rhyne University online certificate courses for complementary electives to your primary course of study.
Admissions Advisor
Lehman College
And advising prospective applicants on the graduate admissions process and opportunities at the College. Supervise Graduate College Work Study students.
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Personal or professional experience with college admissions process and academia a plus. Works with school admissions and technical staff to collect information.
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Concorde Career Colleges, Inc.
Concorde Career Colleges, Inc. Previous sales experience in admissions, health club memberships, or personnel placement is preferred.
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text:
The Following Is A List Of Important Links To This Ministry That We Have Compiled. Please Check Them Out And Share Your Thoughts With Us! There Is No Particular Order By Which This Listing Was Put Together.
This Link Takes You To The WEB Site Of Paul Gibbs - A Friend Of Pastor Terry Since 2005. Paul Is A Christian Recording Artist - A Songwriter - A Worship Leader. He Seeks To Spread God's Word Through His Gift Of Music. You'll Enjoy And Appreciate Him!
This Link Takes You To Pastor Terry's Home Church Where His Wife, Marlene, Is The Pastor. It Was At Memorial Park That Terry Was Saved (Exact Date Is Unknown) And Baptized, April 08, 1955. He Said YES To God's Call On His Life There, December 19, 1965, And Was Ordained There, June 18, 1972. Marlene Became Memorial Park's Pastor On April 01, 2007.
This Link Takes You To The WEB Site Of One Of Our Board Members, Jim Nelligan. Jim Is A Fine Christian Song-Writer And Musician. Go To This Site And Be Blessed!
Reg And Gretchen Dunneman Are A Full-Time Traveling Musical Ministry Team. You'll Be Blessed As You Get Acquainted With Them And Listen To Their Music. Pastor Terry Serves On Their Board Of Directors.
These Ladies Are GREAT! Pastor Terry Has Hosted Them Many Times And Is Always Blessed By Their Music. 'An Upbeat Ministry For A Beat Up World' AND 'Presenting Country Bluegrass And Southern Gospel Music' Is What These Ladies Are All About As They Serve Our Lord!
Pastor Terry's Son, Ryan, Has His Ph.D. From Southern Seminary In Louisville, KY, And Is A Commissioned Chaplain In The United States Army National Guard. He Is Building A New Ministry, 'Daddy Discipleship.' His Motto, 'It's A Lifestyle Not Just An Activity' Pretty Much Says It All As To What He And His Ministry Are All About. Check It Out!
Pastor Terry Is Also On The Board Of A Local Non-Profit Ministry, 'The Church Commons.' Building Unity In The Body Of Christ Is An Important Theme Of This Ministry. An Old Marine Chapel That Has Served Believers Of Various Denominations In Owego For Many Years Is Being Refurbished As A Christian Community Center. Rob Henrich, Founder, Who Is Also On The He's Alive! Ministries Board, Is Doing A Great Job With This New Ministry!
ABOVE: Pastor Terry Preaching In Tanga, Tanzania, East Africa, March 1, 2011.
Dr. Nicku Kyungu Mordi And Pastor Terry Met In Tanga, Tanzania, In March Of 2011. She Is The President Of This Very Evangelistic Social Action Ministry. She Is Known As 'Mama Africa' And Has A Passion To Improve The Lifestyle Of Women And Children All Over The Continent. She Has Her D.Min. From Oral Roberts University. She Is A Powerful Woman Of God!
Bill Thomas Was A Long-Term Missionary-Evangelist. He Ministered In Over 50 Countries All Over The World, Teaching And Preaching In English, Spanish, And French. He Is The One God Used To Get Pastor Terry To Africa To Do Evangelistic Work. Brother Bill Went To Be With His Lord In July 2014. He Was A Man Of God And A Good Friend And Is Deeply Missed. In His August 2014 Newsletter, Pastor Terry Is Shown Preaching (Blue Shirt) In Tanga, Tanzania, March 01, 2011.
This Is A Local Ministry That Is Part Of The World-Wide Ministry Of Teen Challenge. It Is Located Just A Couple Of Blocks From The Home In Vestal Where Pastor Terry Grew Up. He Goes There Weekly To Lead The Ladies In A 'Chapel' Time. He Also Preaches At Their 9:30 AM Sunday Morning Church Service On The First Sunday Of The Month. All Are Welcome To Attend This Service ... It Is Not Just For Those In The Program.


text:
Train smart. race fast. technique
fit & start
This month
do a diy bike fit in 8 steps
split your long run right
start your 70.3 plan now
Get your road bike fit right with this straightforward guide
Use running research to nail your final discipline over long races
The first six weeks of your 2014 Ironman 70.3 training
banish your swim injuries
fuel your sport with veg
improve your swim timing
The simple rules you need to keep your shoulders strong
Take our expert advice to eat right for your training without meat
Lose your swim coordination to make it better when it counts
Trew Stories
roll down, not over
go with the roll of the dice and you could soon find yourself in kona, says Steve Trew ometimes, even when you've planned perfectly, things just don't go right. It's a roll of the dice. Stuff happens, and you have to deal with it. I'm not long back from Ford Ironman Cozumel, Mexico, and it would be fair to say that the weather was not quite what you'd expect from the brochures! So much so that the race organisers had to make a judgment call, quite rightly in my very humble opinion, about safety on the swim course. A hard ocean swell, very strong winds and a deceptive current meant that the rectangular 3.8km route had to be changed to a one-way 3.1km swim along the coast. And then the gods of weather and triathlon conspired. Race day dawned calm and flat. The current, which was expected to be no help to the swimmers, turned into an (almost) raging torrent. Result? The top swimmers emerged in just over half an hour rather than just under-50 minutes as anticipated. But the safety call had to be
Illustration Peter Greenwood
made and had to be made early.
Roll over? Or turn up?
The mind can be a funny old thing, and the mind can play wonderful tricks. When you hear that the swim course has been changed, all sorts of terrible thoughts occur: it's too dangerous, I'll lose time, I'll struggle, I won't make it. Or the positive thoughts: it's shorter, how much time will I gain? Think how the top swimmers like Amanda Stevens and Rachel Joyce will have dealt with the course shortening on their strongest discipline. In short – it's changed, deal with it! It's your decision: turn up and attack or roll over and give up. Even with the loss of their advantage, there was no way that Rachel and Amanda would even contemplate rolling over, and they took first and second place at the race.
on a roll for the race roll-down
Even when the race is over, being on a roll
still continues. For Hawaii Ironman qualification, there are a number of slots for each particular event, and the slots will be allocated to age groups depending on the number of athletes in each age group. So maybe just one slot say, for men in the 70-74 age group, and possibly seven or eight for men in the 35-39 age group. You have to be at the slot allocation meeting to take up your start in Kona, you have to pay there and then. No excuses, no way out, no lay down and roll over. It goes something like this: "Women's 30 to 34 age group, there are five slots available for Kona. First slot by right..." and then the athlete's name. "Yes!" Cue one very happy triathlete, lots of clapping, whooping, handshakes and kisses. Then second, third and to the last slot. But, and it really is a HUGE but, if the qualifying athlete isn't there, or doesn't want to accept the Kona start, then that place goes into the roll down. And this is where it gets interesting. Slot allocation lasts for one hour. The names of any no-shows are called one final time, and then it's roll-down time. Let's go back to our example of the women's 30-34 age group. Let's say that one athlete has decided not to accept their slot. The name of the sixth-placed athlete (effectively the first reserve) is called out and an even happier triathlete shouts "Yes!" and gratefully accepts. Or, if sixth place doesn't want it, the offer rolls down to seventh, eighth, and so on until it's claimed. But still it isn't over (no fat lady singing just yet). This is where it gets even more interesting. Let's say that there is just one slot available for men's 70-74 age group and the winner of that age group doesn't want his Kona place. No worries, but he – the winner – is the only competitor in that age group. There is no roll down therefore in that age group, so the roll down then goes to the biggest age group in the same sex. If the biggest age group is the men 35-39 years and seven slots have been allocated by right, the newly available 70-74 slot goes to them; so position number eight has a chance, and if he's not there, then ninth and so on. Complicated!? Just a little, but the real crunch comes when finishers near to possible roll down don't turn up for their outside chance of a slot, and it can roll down to 14th, 15th or even lower. Moral of the story? Turn up and pray! Don't roll over!
Steve Trew Coach & commentator Steve never, ever rolls over. First of all the weight of his stomach makes it difficult and if he ever did get started, he'd never stop. Steve is an advisory coach for Speedo and can be reached for all things tri on firstname.lastname@example.com.
See your detailed running, cycling, and swimming metrics at-a-glance
RACE Race yourself : Compare your current run with past performances
GOAL Challenge yourself : See that you are on track to achieve your goals
PACE Pace yourself : Instantly see that you are in the right training zone* * Heart Rate Monitor, optional accessory
WWW.TOMTOM.CO.ZA/SPORTS TomTom South Africa
How to pace an Ironman run
team talk: reaching the top
Use new research on pacing to stave off muscle damage and fatigue in your next long race, says Phil Mosley
f you've ever done an Ironman or any long-distance triathlon, you'll know how hard the marathon run feels. Even if you've only watched one, you'll still have some idea. You'll have seen plenty of athletes broken and walking, or shuffling at best. Even our own columnist, pro athlete Phil Graves, found it a slog. After finishing 4th at Ironman Lanzarote in 2013 he said: "I ran the first half of the marathon in about make it work
Phil Mosley Coaching editor
four steps to better pacing in your ironman race
There's no hard or fast rule, but most people aim to run really long – 18 miles or more – four or five times in training for an Ironman. 70
1:28 – a pace that felt steady – and then, as you do in an Ironman, slowed down from there. Over the next 90 minutes I went to some very dark places that I don't want to revisit in a while, but I got across that line." The truth is, no matter how hard you train, it'll always be tough and most triathletes training for an Ironmandistance race are aware that good pacing could make or break their race, especially in the final discipline.
To pace your run well, you need to be bike-fit too. Volume is key. In the last 10 weeks before your IM try to do a weekly ride of between four and six hours.
However, some new research has shed new light on the importance of adopting a conservative pacing strategy when you're racing long. Published in the journal PLoS One, the research focused on athletes who competed in the world's most challenging ultra-marathon, the Tor des Geants in Italy. This gruelling event involves running 322 kilometres over mountains, with 24,000 metres of positive and negative elevation change. The researchers compared these athletes with another group who'd completed a shorter Alpine ultra-marathon – comparatively short at 166km in length! They found that runners in the longer race had lower levels of muscle damage and inflammation, despite the fact that they ran almost twice the distance as those who did the shorter event. The researchers made the following conclusion: "Such extreme exercise seems to induce a relative muscle preservation process, due likely to a protective anticipatory pacing strategy during the first half." This implies that the athletes in the longer event paced it more carefully from the start. And that even with extreme distances of 166 and 322 kilometres, small differences in exercise intensity significantly influence muscle fatigue levels. When you consider how much time is lost when your Ironman run turns into an Ironman walk, it may be worth applying some of the lessons from this study. Muscle damage is a major performance limiter that could be the difference between success and failure on your big day, and judging it poorly could mean the race you've spent months preparing for goes down the pan. It's not like having low energy, when downing some Coke might improve things. Once you have sore legs, they seldom feel better, only worse. Until you finish that is.
Make a note of the average paces of your long runs. Use a GPS to measure your route while you're learning to pace by 'feel'.
Then work out your average pace across all of these runs, ignoring any when you ran particularly fast or particularly slow.
Aim to run at this pace, or slightly below it, on race day. Don't worry if people overtake you at first – you'll catch them up later.
TrainingZone the water leads to excessive internal arm rotation. When you consider that the average swimmer does about 3,200 strokes per hour, you can see why this might eventually lead to acute pain in the shoulder and an overuse injury. Instead of entering thumb first, change your technique to enter with a flat hand, fingertips spearing the water first.
quick guide
Banish swim injuries now Steer clear of shoulder problems from swimming with Adam Young's guide to avoiding four common culprits
f you're a triathlete, the chances are that you've experienced shoulder pain or discomfort at some point in your swimming life. Though the culprit can be down to issues such as using hand paddles with insufficient shoulder strength or simply doing too much too soon, nine times out of 10 it will be down to your stroke technique. Correcting your technique is not actually that difficult, but you do need to know what to look for and work diligently to improve in these areas. If available, video analysis is a great tool for this because it really helps you identify what you personally need to work on. Otherwise, these four simple tips will help you avoid bad technique and painful shoulders.
Body Rotation
Hand Placement
To avoid shoulder pain, you need to develop a good, symmetrical body rotation by swimming with a bilateral breathing pattern (every three strokes). Without this you will end up swimming with a flat torso on the water's surface, causing your arms to swing around the side during the recovery phase. This swinging action causes shoulder joint impingement and rotator cuff issues, which could put you out of action for weeks. Try the 'unco' body rotation drill on page 77 to help you develop good full body rotation and avoid damaging your shoulders. Though it used to be a commonly taught freestyle technique, a thumb-first entry into
Make it work for you
Try breathing every three strokes for at least 80% of your training sessions. This can feel uncomfortable at first, like you're holding your breath for too long. The key is to exhale properly while your face is underwater, so that you can inhale on every third stroke. Unilateral breathing is useful in some race situations but for a healthy, balanced freestyle stroke technique, bilateral breathing is the way to go in training.
Swimming Posture
Catch and Pull Through
Poor posture in the water can lead to shoulder impingement. This can be improved by working on flexibility in the muscles at the front of the shoulder and chest. Doing this, together with improved stabilisation of the muscles at the back of the shoulder, improves posture and removes crossover at the front of the stroke, which is something that also harms your swimming efficiency. To introduce better posture while you swim, think 'shoulders back, chest forward'. Improved alignment and posture means that the power of the pull phase is dramatically improved because you are now applying propulsion straight backwards, the direction that will send you forwards as efficiently as possible.
Without the use of video analysis, many swimmers are unaware of how they pull through under the water. Typically they will do this with either a dropped elbow or with a very straight arm. This puts excess strain on the shoulder muscles, because the majority of the pull through phase is spent pushing down on the water, rather than pressing back on it to move yourself forward. Working to develop a high elbow catch technique with enhanced swimming posture helps you to utilise the larger, more powerful muscle groups of your chest and upper back, rather than relying upon the shoulders. One-armed drills or swimming 'catch-up' – pausing with both hands in front of you before taking alternating strokes – can allow you to watch yourself and help you keep your elbow high and shoulders free from niggling injuries.
TrainingZone Technique
Get your road bike fit right
Pick up your performance and increase comfort with this DIY bike fit guide from Phil Mosley Seat fore/aft
Put your bike on a turbo, making sure it's level. Have a helper stop the crank-arms horizontally, then place a plumb line just below the kneecap – it should bisect or be slightly behind the pedal axle.
Saddle height
Stand facing a wall with a book between your legs. Mark a pencil line where the top of the book meets the wall then measure from the floor. Multiply by 109% for your pedal axle to saddle height.
Frame size
If your measurements fall between two manufacturer-specified sizes, measure your arm span fingertip to fingertip and minus your height. If your arm span is less than your height, choose the smaller.
team talk: racing long
Stem length
Stem lengths vary, but as a rough guide, you should be able to have your hands on the hoods with an approximate 30-degree bend in your elbows when you are in your normal riding position.
If you're training for Ironman and planning rides of five hours or more, that might alter your set-up. Raising the front end slightly can ease pressure on your back – or you might choose to go the other way and get fitted on a TT bike to save drag and energy.
Handlebar rotation
Start with the tops of the bars in a horizontal position and then fine tune the rotation of the bars and height of the brake hoods until your hands rest comfortably on them.
Handlebar width
Handlebar width should be as close as possible to that of your shoulders. Narrower bars could be more aerodynamic, but prioritise comfort and control first.
Liz Hufton Editor
Handlebar height
As a starting point, set your bars at roughly the height of the saddle. You can slowly progress to a racier, flat-backed, lower bar set-up as you adapt and flexibility improves.
Cleat position
Mark the ball of your foot with tape on the outside of each shoe. Place the centre of each cleat 5 to 7mm behind that point. Start with cleats straight and gradually adjust the angle for comfort.
training plan
Half Iron Distance anyone? Build your middle-distance training consistency and fitness with this six-week plan from Phil Mosley
ensure that you are fit and ready to go should you consider a Half Ironman distance event overseas somewhere. Once you've conquered sprint- and Olympic-distance triathlons, the next race on the triathlon tick-list is a big one. Consisting of a 1.9km swim, 90km bike and 21.1km run, middledistance triathlons (also called Ironman 70.3 or Half Ironman) are anything but easy. Yes, it's probably possible to blag your way around one if you're already fit for an Olympic-
he local summer season may almost be over but that does not mean the world of triathlon goes to sleep for 6 months. There are mounds of events in exotic locations right around the globe that you can sink your teeth into if budget allows and you plan to travel sometime soon. Build your middle-distance training consistency and fitness with this six-week Half Iron Distance plan from Phil Mosley. This programme will 6 week plan
training zones guide
Description Heart Rate (%Max)
Rpe 1-10
Accumulated Intensity
z1 Recovery
z2 Endurance
z3 Tempo
z4 Threshold
z5 Vo2 max
Hard to very hard
key WU Warm up, MAIN Main set, WD Warm down, FC Front crawl, PULL Front crawl with a pullbuoy float between your thighs, KICK Kick with a float held out in front, Z1 Training Zone 1, Z2 Training Zone 2 Z3 Training Zone 3, Z4 Training Zone 4, Z5 Training Zone 5, DRILL Your preference of swim technique drill, BUILD Do each rep slightly faster than the previous
is this plan for you?
Goal Build base fitness and training consistency for an Ironman 70.3 triathlon Timescale 6 weeks Start point Cycle 90mins, Run 45mins, Swim 800m Level Intermediate to advanced
distance tri, but you'll suffer like a dog in the process. If you want to enjoy the experience and race to your potential, you'll need to train specifically – and early – for it. The main aim for Ironman 70.3 is to improve your speed endurance; getting good at going quite hard for quite a long time. It's easier said than done, but this six-week winter training plan will get you started. At this stage it's all about getting into a solid training routine. Beyond these initial six weeks, the idea is to stick with the routine but build up your key sessions gradually, month by month. This means your fitness will increase at a nice steady rate and you'll hopefully avoid injury and excessive fatigue. We'll publish another Ironman 70.3 training plan later on, taking you up to race day. There are sessions to do from Monday to Sunday, but you can swap the days around if you need to. The important thing is that you do most of the workouts consistently each week while allowing yourself adequate time to recover. Listen to your body too. If you feel excessively tired, take it easy for a few days. Ironman 70.3 training is best suited to intermediate or advanced triathletes, rather than complete beginners. Having said that, some people choose a Half Iron distance triathlon for their first ever race. All things are possible, but we don't necessarily recommend this approach unless you have a solid background in swimming, cycling or running. This training plan takes around nine hours per week (if you do all the workouts) and will gradually increase in volume (mainly at weekends). For simplicity's sake the swims are given as main set only; you should incorporate a warm-up and warmdown too. You should also check out the Key and Training Zones sections left, so you know what the abbreviations mean.
Photo: Nicky Loh / Getty Images
TrainingZone Essential Workout
Week 1
Swim (recovery)
MAIN All in Z2 with 30secs rests: 400m FC, 400m as (25m KICK, 75m FC), 400m PULL, 200m as (25m DRILL/25m FC)
Bike (speed)
WU 10mins in Z2, 60secs accelerating from Z3 to Z5 MAIN 4x800m in Z4 to Z5 with 90secs recoveries WD 5mins in Z1
MAIN Group Pilates or core stability class
Run (speed)
WU 10mins in Z2, 60secs accelerating from Z3 to Z5 MAIN 4x800m in Z4 to Z5 with 90secs rests WD 5mins in Z1
Swim (endurance)
MAIN All with 10secs rests: 250m FC Z1, 50m FC Z3, 200m PULL Z1, 100m FC Z3, 150m FC Z1, 150m PULL Z3, 100m FC Z1, 200m FC Z3, 50m FC Z1, 250m PULL Z3
Bike (strength)
WU 10mins in Z2, 2mins in Z3 MAIN 3x8mins in Z3 at low cadence (big gear, 60rpm) +2mins recoveries WD 5mins in Z1
Swim (speed)
MAIN 8x50m FC BUILD +15secs rests, 2x200m PULL Z4 +60secs rests, 4x100m FC Z4 +30secs rests
Run (strength)
Bike (endurance)
WU 30mins in Z2 MAIN 30mins in Z3 WD 30mins in Z2
Run (endurance)
Off road if possible for 45mins. Run in Zone 2, but pick up the pace to upper Zone 3 for the last 15mins
Week 2
Week 3
optional Workout
Group yoga or stretch class
Run 30mins in Z2 to Z3. Choose a hilly route
Bike (speed)
WU 10mins in Z2, 5mins as (20secs in Z5, 40secs in Z1) MAIN 4x4mins in Z4 to Z5 +3mins recoveries WD 5mins in Z1
Group Pilates or core stability class
Run (speed)
WU 10mins in Z2, 3x20secs in Z4 MAIN 3x(5x200m) in Z4 to Z5 with 20secs rests between reps and 3mins between sets WD 5mins in Z1
Swim (endurance)
MAIN 400m PULL Z3 +30secs rest, 2x200m FC Z3 +20secs rests, 2x150m PULL Z3 +15secs rests, 2x100m FC Z3 +10secs rests
Bike (strength)
WU 10mins in Z2, 2mins in Z3 MAIN 2x12mins in Z3 at low cadence (big gear, 60rpm) +2mins recovery WD 5mins in Z1
Group yoga or stretch class
MAIN 10x100m FC as (100m in Z5/100m in Z2) +15secs rests
Run (strength)
Run 30mins in Z2 to Z3. Choose a hilly route
Swim (speed)
Bike (endurance)
WU 30mins in Z2 MAIN 20mins in Z3, 5mins in Z1, 15mins in Z3 WD 30mins in Z2
Run (endurance)
Off road if possible for 50mins. Run in Zone 2, but pick up the pace to Zone 3 for the last 15mins
Swim (recovery)
MAIN All in Z2 with 30secs rests: 400m as (25m KICK, 75m FC), 400m as (25m DRILL/25m FC), 400m PULL, 400m mixed strokes
Bike (speed)
WU 10mins in Z2, 5mins as (20secs in Z5, 40secs in Z1) MAIN 25mins in Z4 WD 5mins in Z1
Group Pilates or core stability class
Run (speed)
WU 10mins in Z2, 60secs accelerating from Z3 to Z5 MAIN 3x1,000m in Z4 to Z5 with 2mins rests between reps WD 5mins in Z1
Swim (endurance)
MAIN 4x200m FC in Z3 +30secs rests, 4x100m PULL in Z3 +20secs rests, 8x50m FC in Z3 +10secs rests
Bike (strength)
WU 10mins in Z2, 2mins in Z3 MAIN 15mins Z3 in big gear at 60rpm, 2mins easy spin, 10mins Z3 at low cadence (big gear, 60rpm) WD 5mins spin in Z1
Group yoga or stretch class
Swim (speed)
MAIN 4x100m FC BUILD +15secs rests, 200m PULL Z4 +45secs rests, 200m FC Z2 +45secs rest, 2x100m PULL Z4 +30secs rest
Run (strength)
Run 30mins in Z2 to Z3. Choose a hilly route
Bike (endurance)
WU 40mins in Z2 MAIN 20mins in Z3, 5mins in Z1, 15mins in Z3 WD 30mins in Z2
Run (endurance)
Off road if possible for 55mins. Run in Zone 2, but pick up the pace to Zone 3 for the last 15mins
Week 5
Week 4
TrainingZone Day
essential Workout
optional Workout
Bike (speed)
WU 10mins in Z2, 5mins as (20secs in Z5, 40secs in Z1) MAIN 6x3mins in Z4 to Z5 +2mins recoveries WD 5mins in Z1
Group Pilates or core stability class
Run (speed)
WU 10mins in Z2, 3x20secs in Z4 MAIN 10x400m in Z4 to Z5 with 2mins jog/walk between reps WD 5mins in Z1
Swim (endurance)
MAIN 400m PULL Z2, 3x100m FC Z3 +10secs rests, 300m PULL Z2, 2x100m FC Z3 +10secs rests, 200m KICK as (25 in Z2, 25 in Z3)
Bike (strength)
WU 10mins in Z2, 2mins in Z3 MAIN 5x5mins Z3 at low cadence (big gear, 60rpm) with 60secs easy spin recoveries WD 5mins spin in Z1
Group yoga or stretch class
Swim (speed)
MAIN 4x(200m PULL Z2 +15secs rest, 4x50FC Z5 +30secs rest)
Run (strength)
Run 40mins in Z2 to Z3. Choose a hilly route
Bike (endurance)
WU 40mins in Z2 MAIN 20mins in Z3, 5mins in Z1, 20mins in Z3 WD 35mins in Z2
Run (endurance)
Off road if possible for 1hour. Run in Zone 2, but pick up the pace to Zone 3 for the last 15mins
Swim (recovery)
MAIN All in Z2 with 30secs rests: 3x400m as (100m FC, 100m KICK, 100m PULL, 100m DRILL)
Bike (speed)
WU 10mins in Z2, 5mins as (20secs in Z5, 40secs in Z1) MAIN 15mins in upper Z3, 2mins in Z2, 15mins in Z4 WD 5mins in Z1
Group Pilates or core stability class
Run (speed)
WU 10mins in Z2, 60secs accelerating from Z3 to Z5 MAIN 2x400m, 2x800m, 2x400m all in Z4 to Z5 with 2mins rests between reps WD 5mins in Z1
Swim (endurance)
MAIN 400m FC Z2 +20secs rest, 2x200m PULL Z3 +10secs rests, 200m KICK in Z3, 2x150m PULL Z3 +10secs rests, 200m FC Z2
Bike (strength)
WU 10mins in Z2, 2mins in Z3 MAIN 15mins Z3 at low cadence (big gear, 60rpm), 2mins easy spin, 15mins Z3 at low cadence (big gear, 60rpm) WD 5mins spin in Z1
Group yoga or stretch class
Swim (speed)
MAIN 8x50m FC BUILD +15secs rests, 100m KICK Z3, 4x100m PULL BUILD +15secs rests, 100m KICK Z3, 4x50FC BUILD +10secs rests, 100m KICK Z3
Run (strength)
Run 40mins in Z2 to Z3. Choose a hilly route
Bike (endurance)
WU 50mins in Z2 MAIN 20mins in Z3, 5mins in Z1, 20mins in Z3 WD 35mins in Z2
Run (endurance)
Off road if possible for 1hour5mins. Run in Zone 2, but pick up the pace to Zone 3 for the last 15mins
Week 6
Bike (speed)
WU 10mins in Z2, 5mins as (20secs in Z5, 40secs in Z1) MAIN 1,2,3,4,3,2,1mins in Z4 to Z5 +90secs recoveries WD 5mins in Z1
Group Pilates or core stability class
Run (speed)
WU 10mins in Z2, 3x20secs in Z4 MAIN 5x400m in Z5 +60secs rests, 3mins in Z1, 5x400m in Z5 +60secs rests WD 5mins in Z1
Swim (endurance)
MAIN 5x250m as (100m FC Z2, 50m FC Z4, 100m PULL Z2) +30secs rests
Bike (strength)
WU 10mins in Z2, 2mins in Z3 MAIN 5x5mins Z3 at low cadence (big gear, 60rpm) with 60secs easy spin recoveries WD 5mins spin in Z1
Group yoga or stretch class
Swim (speed)
MAIN All with 30secs rests: 3x100m FC Z4, 300m PULL Z2, 2x100m FC Z4, 200m PULL Z2, 100m FC Z4
Run (strength)
Run 40mins in Z2 to Z3. Choose a hilly route
Bike (endurance)
WU 60mins in Z2 MAIN 20mins in Z3, 5mins in Z1, 20mins in Z3 WD 35mins in Z2
Run (endurance)
Off road if possible for 1hour10mins. Run in Zone 2, but pick up the pace to Zone 3 for the last 20mins
Improve your stroke timing Move more fluidly through the water with the unco swimming drill Timing your catch, pull, rotation and breathing to perfection is fundamental to freestyle technique and the 'unco' – uncoordinated – drill can be the key to unlocking your swimspeed potential. It's best to integrate the drill into your warm up in to promote good technique in the rest of your session and before fatigue sets in so that you can maintain good form. 1 PUSH OFF, ARM DOWN
Push off from the wall normally, using swim fins
to maintain propulsion, then pull one hand down to rest by your side and begin stroking with the other arm, with a gentle kick to balance and move you down the pool. 2 BREATHE AND ROTATE
Breathe on the opposite side to your stroking arm on every stroke to promote good body rotation. Make sure you rotate fully on both sides, getting your non-stroking shoulder tilted to about 45 degrees just as with your stroking arm. It's this regular
side-to-side rotation (keeping shoulders, hips and ankle in line horizontally) that lets you slice through the water with minimal resistance and gain greater reach – and therefore propulsion – during your full stroke. 3 USE A NORMAL RECOVERY
With the rotation in place, your arm should recover cleanly over the top of the water, allowing you to spear the water for your next stroke. When you're first starting out with the unco drill, take a break at
the end of each length and swap arms every 25m.
It's natural to find the unco drill tricky to begin with but as you improve and then master a smooth, controlled and continuous unco technique, so too the timing of your full stroke will become honed, leading to faster splits and better efficiency. Mix up unco sets with swimming to let the drill filter into your stroke.
Words: Tom Ballard
TrainingZone myth, which has caused us to pause when considering tucking in, should be banished. Luckily people are now realising the value of cholesterol to the human body. Make eggs a regular part of your weekly diet. They're absolutely perfect for post-training recovery on wholegrain toast with a small glass of fresh orange juice to enhance iron absorption.
Going meat-free needn't affect your tri career. Sally Pinnegar shows you why a veggie diet is all you need
Words: Sally Pinnegar Photo: Corbis
ontrary to many athletes' popular belief, being a vegetarian triathlete is not difficult or dangerous; it may even boost your performance level. Vegetarians are often more aware of good nutrition than their meat-eating counterparts; many meat eaters get nutrition wrong – being a veggie does not give exclusive rights to nutritional deficiencies! It's a common misconception that veggies lack protein, but that's not the case at all. A good combination of vegetarian foods provides all the amino acids to make complete protein, alongside dairy products and eggs. A couple of things to look out for are iron and vitamin B12 deficiency; these are easily addressed with a healthy diet; and there's no need for supplements.
Get Enough Protein
Eat grains and pulses. Protein is made of 22 amino acids, eight of which we have to eat because they're not made by the body. These are called 'essential amino acids'. Animal protein has the full set but vegetable proteins only have a partial set; various plant-based foods provide different aminos and must be combined. Eating grains with pulses provides a full set, for example beans on toast or rice with chickpeas. Quinoa is an excellent source of veggie protein. You don't even have to eat these at the same meal, as long as you eat them all within a week.
Embrace eggs
Don't be afraid of eggs. Eggs are little power packs of complete protein, vitamins and minerals. The whole egg-cholesterol
Get Milk
Drink your milk. One large glass of milk gives you almost all the vitamin B12 you need for a day. Choose full fat unhomogenised milk; it's only actually around three percent fat and is more natural than the processed, homogenised kind. Look at fitnaturally.co.uk for a blog piece about why you should drink unhomogenised milk. Milk is great recovery food after training too, just add some decent chocolate powder and a little sugar with some crushed ice and you can save loads of money on expensive, unnatural, unnecessary recovery gloop!
quick guide
The meat-free triathlon diet
Make it work for you
For a real power veggie lunch, mix 60g of cooked quinoa with a chopped avocado, baby tomatoes, spinach leaves, 50g of feta cheese, some chopped beetroot and 100g of tinned chickpeas. Use a good punchy French-style dressing. Have this with a glass of milk and you have it all covered!
Being a mineral lost in sweat, iron is a key nutrient for triathletes, whether vegetarian or not. An easy way to get iron is from fortified breakfast cereals, which are ideal before or after training foods. Other iron-rich veggie foods include eggs, chickpeas, lentils, beans, green leafy vegetables, nuts and dried fruit such as apricots and dates. Have them with a small glass of fresh orange juice or some vitamin-C-rich food to help iron absorption. Be careful about what you eat before training. Veggie diets are usually high in fibre, which is great for health but doesn't sit well before vigorous exercise, particularly running. You may find your body's eject system kicks in fairly sharpish! The night and morning before any key session, try keeping the fibre down a bit; so pasta with tomato sauce would be a good choice the night before and porridge – which has a different kind of fibre – or toast and peanut butter as pre-session brekkie.


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While the immediate plans for the well will be assessed when crews return to the rig, it is expected the Harriet Joint Venture will vote to suspend the well to allow development of a detailed forward plan and acquisition of required drilling equipment to resolve the drilling problems encountered, and to complete the drilling of the Marley well later this year.
TL/5 Joint Venture participants are Apache Northwest Pty Ltd with 68.5%; Tap (Harriet) Pty Ltd with 12.2229% and Kufpec Australia Pty Ltd with19.2771%.
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Fox Flex 45 Flex-Fit Hat
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Manufactured from 98% cotton/2% spandex, the Flex 45 Flex-Fit hat features front and back 3D embroidery. Medium profile. Flex 45 hat is designed with natural curve bill. Great look that advertises your favorite active brand.


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32% of iPad Owners Rarely care about Apps
October 22, 2010 Leave a comment
According to a recent study from Nielsen, 32% of iPad owners have never downloaded an app on the device — Is that because the device has everything type of iPad users need already installed, or they don't know they can?
The study surveyed more than 5,000 owners of connected devices, 452 of whom own an iPad.
However, the overwhelming majority of those who have downloaded apps have also been willing to pay for at least one of them. Of the 63% of iPad owners who have paid for an app, 62% of them have paid for a game and 54% have paid for an e-book, followed by music (50%), shopping (45%) and news (45%) apps. A full 41% have paid for a magazine, which is quite impressive, given the relatively few number of titles that are available for the iPad, such as Wired and Esquire.
iPad users are also spending more time with these kinds of apps — particularly those that display more "traditional" forms of content, such as news, books and movies — than users of other devices. For instance, roughly 8 in 10 iPhone owners spend less than 15 minutes reading news on a weekday in a single session, whereas most (57%) iPad owners spend between 16 minutes and two plus hours reading news on the iPad.
The survey also found that iPad owners tend to skew younger (63% are under 35) and male (65%). By and large, iPad owners are more receptive to in-app advertising, seemingly because they like the interactivity many of these ads offer.


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Tastes of the World
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2016 Copyright Holistic Natural Health
1. Where is your practice located and do you have on site parking available?
Our massage practice is located on the Mornington Peninsula (299 Esplanade, Mt Martha, VIC 3934). It is about an hour drive from the city and about 25 minutes from Frankston.
We provide on site parking for our clients.
2. Do you have offices in other than the listed location?
No, we do not, but we do provide mobile services (see below) if you do not wish to travel to us, Andrew will travel to you. He regularly travels to Country VIC, ACT, NSW, QLD and occasionally to SA, TAS, WA. He even travels internationally to see clients.
3. Do you do mobile massage?
We can come to your home, holiday house, office, hotel/motel. Please note: cheap, run down motels are not our thing! Traveling charges may apply. Please ask before booking.
We have a preference to see our clients at least once at our practice on the Mornington Peninsula before coming to your preferred location. However, we do make exceptions occasionally.
If you are a new client requesting mobile service, we may require that you pay up front for the services requested.
See the feedback from our very satisfied clients on the
Testimonials page
. It should give you an indication of the quality services we provide.
4. Do you provide massages like Thai / Japanese body on body, etc that are not listed on your website?
Yes, we do provide other massage modalities. but it depends on what you are looking for and whether we are trained / qualified to provide that massage service. We continually strive to improve our skills and services. So, the list of modalities is growing. However, we only listed the most frequently asked for and provided services on our web site. If you do not see the services listed you are looking for just ask we might just be able to help you.
Speaking of striving to improve our services: we are looking for volunteers for massage research. In return for participation you will receive regular massage absolutely FREE. Please enquire about the conditions and suitability.
5. Can I have my massage session tailored for my specific needs? Eg: I would like both relaxation massage and lymphatic drainage included in my treatmen. Also, I do not like my face touched so I would like to exclude it from the massage and instead of that more time spent on my hands which I love being massaged.
Yes, of course you can. We can tailor the massage session to suit your individual requirements. We have a form specifically identify such issues and to ensure that your needs are met. If you did not specify it on your form and now would like some changes, then just let us know prior to the commencement of your massage or even any time during it.
6. I have not had a massage before, is there anything I should know?
You will be required to switch off your mobile phone on arrival and to remove ALL jewellery (including studs) before your massage. You may want to consider leaving your jewellery at home.
Please endeavour to shower prior to coming to the appointment. If that is not possible or if you had extended travel, please indicate that you will be showering here so that we can allow enough time.
Massage oils and make-up do not mix well, so it would also be preferable if you did not wear make-up.
We do not have childcare facilities. To have maximum benefit from the massage and be able to relax, please leave your children at home.
7. Are there any forms that I need to fill in?
the New Patient Form:
It is lengthy, but rest assured that ALL the information is VITAL to helping you get better by selecting the most appropriate service for your needs. Filling the form out prior to your appointment leaves more time for your massage. We urge you to take time to fill in this form and please feel free to be as open as you can be, because ALL information you provide us with is STRICTLY CONFIDENTIAL.
the Informed Consent form:
We will explain to you what is involved in providing the services you selected and give you the opportunity to ask anything you may wish to have answered. Some of the services may require that you fully disrobe and that we work on delicate and sensitive areas of your body or at least close proximity to them. Hence we require that you read and sign the informed consent form.
We do not want you to make any assumptions as to what is included or what is not included in the services. Equally we do not want to make any assumptions either as to what your wishes and requirements are. So please read the form carefully before signing it and do not skip any lines or sections. It may lead to disappointment that neither of us want. Signing this form provides us with authority to carry out the services you requested.
8. Do I have to take off all my clothes?
We can give you a massage with clothing on. However, we would be able to provide you with a better, more effective massage if we had access to your skin at the areas of your body that needs attention.
Traditionally massage is performed directly on your skin. As such we would recommend based on the services you seek as to how much of your clothing you should take off. Having said that it is only a recommendation and you should ONLY disrobe according to your comfort level so that you remain relaxed.
9. Will I be disrobing in privacy?
Unless you request the practioner's presence, the practitioner will leave the room while you are disrobing and getting on the massage table. There will be clean sheets and towels provided specially for you to cover yourself after you get on the massage table. The practitioner may adjust them if needed and will only uncover the areas of your body that is being worked on. See individual therapies for more info.
If you need help with undressing or getting onto the massage table (some clients do), the practitioner will hold a screen up to shield you while you are disrobing. The practitioner will wrap you in the screen to maintain your modesty when you finished disrobing and help you to get on the massage table. Please advise if you need such help.
After the massage your practitioner will help you to get off the massage table if you need such help and will leave the treatment room while you dress up.
Please let us know if you have any question or special requirements.
10. Are there any medical conditions that make massage inadvisable?
Yes, they are called contra indications for massage. Your medical history should help to pinpoint such matters. Your massage therapist will alert you to such conditions if you have any when your new patient form is reviewed. It is your responsibility to fill out the new patient form honestly. It is critical that at the beginning of each appointment any changes to your health to be brought to the practitioner's attention without delay.
11. Can I get a rebate from my insurance company?
Provided that you have the right type of insurance cover and that your insurer does in fact refund money for professional massage services, YES, you will get a refund from your insurance provider. However, please check with them prior to making a booking with us to avoid disappointments. We can most certainly provide you with a receipt for the services we provided. The rest is up to you.
Frequently Asked Questions:
1. Where is your practice located and do you have on site parking available?
2. Do you have offices in other than the listed location?
3. Do you do mobile massage?
4. Do you provide massages like Indian head, Thai body on body, etc that are not listed on your website?
5. Can I have my massage session tailored for my specific needs? Eg: I would like both relaxation massage and lymphatic drainage included in my treatmen. Also, I do not like my face touched so I would like to exclude it from the massage and instead of that more time spent on my hands which I love being massaged.
6. I have not had a massage before, is there anything I should know?
7. Are there any forms that I need to fill in?
8. Do I have to take off all my clothes?
9. Will I be disrobing in privacy?
10. Are there any medical conditions that make massage inadvisable?
11. Can I get a rebate from my insurance company?
12. Can I have my breast massaged?
13. Can I have my genitals massaged?
299 Esplanade
Mount Martha VIC 3934
If Mt Martha is too far for you to travel we can visit you in your home, office, hotel, etc.
Andrew also travels interstate (Sydney, Canberra, Adelaide, Brisbane, Perth, Hobart) and internationally to see clients
Bookings are essential!
0466 512 100
Call or SMS 24/7
First/last appointment commences at
Mon - Fri: 8:00am and 9:00pm
Sat - Sun: 9:00am and 9:00pm
For emergency you can contact us 24/7
Payment Options:
MasterCard, Visa, PayPal,
Cash (preferred)
12. Can I have my breasts massaged?
13. Can I have my genitals massaged?
Please click on the following links for details
, energy healing and sugaring
(the natural hair removal alternative especially for people with sensitive skin)
the home of massage
The place to visit for infinite source of positive energy, love and healing
Whether you are seeking help with an ailment, some form of stress relief or to indulge in total relaxation we are here for you.
Benefits of Massage:
About Us:
Services and fees:
Relaxation treatments:
Remedial treatments:
Couples therapies:
Aromatherapy treatments:
Sugaring treatments:
Energy healing treatments:
Tantric relaxation therapies:
Follow up appointments
(20-45 min)
as required by our clients
Short appointments
(20; 30; 45min):
Triggered stress/tension release
(incl. use of massagers - Clt, Gsp, Mo, Sqrt)
(Swedish, hot stone, bamboo, Lomi Lomi)
(stress/tension relief, nurturing TLC/body appreciation, deep physical and mental relaxation)
(treatment involves all your chakras or concentrates on Root chakra only)
(therapeutic, deep tissue, anti-cellulite, DETOX/manual lymphatic drainage, body toning, Reproductive Organ Massage)
(Basic, Advanced and Ultimate treatment including tantric)
(consulation and bathe for conditions like: headaches, insomnia, stress, depression, digestive problems, women suffering from PMS, excessive bleeding, menstrual cramps)
(hair removal including full Brazilian)
For conditions like:
Relief from trauma, emotional / mental stress and anxiety
* Relaxation, increased vitality and energy
* Improved concentration and performance
* Increased motivation to achieve
* Dealing better with changes
* Recovering from loss of partner and/or relationship break-ups)
Massage exchange:
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Massage classes and courses:
Mentoring and training:
Booking treatments:
* The art of Tantra
* Self breast massage
* Reconnection massage for couples
* For those who genuinely need, but can not afford to pay for treatment
We seek to exchange with:
*qualified professionals
* massage students
* massage enthusiasts
*people who would like to learn
Basic relaxation therapies:
Advanced relaxation therapies:


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The Furniture Republic has launched an exquisite collection of contemporary furniture. It includes beds, nightstands, wardrobes and media units made of walnut wood. Assuring a regal and comfortable night's sleep, the Prescott King Bed is made of walnut wood and genuine leather with an upholstered headboard (Rs. 1,29,000). While the Baron King Bed (Rs. 1,39,000) and Tiffany King Bed (Rs. 1,89,000) are also made of solid walnut wood, the latter has metal legs. The classy Stanford media unit is a perfect ensemble for your television, music player, books et al.
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Recommended place to stay: Necker Island
Necker Island says
Sir Richard Branson's famed Necker Island, in the British Virgin Islands, may be the ultimate getaway for celebrities. However, you don't have to hire the entire island and its 100+ staff.
Necker Island hosts a number of Celebration Weeks each year when couples can book one of the rooms – how about that for a fabulous honeymoon idea…?
Surrounded by turquoise waters in this unspoilt area of the Caribbean, Necker is blessed with white, sandy beaches, beautiful coral reefs and wildlife from pink flamingoes to tortoises.
Blending into the tropical landscape are six beautiful Balinese Houses, providing guests with stunning ocean views and privacy both featuring either a shared pool area or private plunge pool.
Then there's The Great House, perched with a commanding position at the top of the island. In addition to its eight spacious bedrooms, couples can opt for the Master Suite, at the top of the Great House, with fabulous panoramic views and a two-person Jacuzzi – it's very private, very romantic and just what you dream of for the ultimate honeymoon.
There is no shortage of things to do on Necker Island during the day. The highly qualified team of watersports staff will give you the chance to try out all the latest watersports on island, but if you fancy sitting back and relaxing around the infinity there are two to choose from.
If lying back and being pampered is more your style, hit the Bali Leha spa, and indulge in the best of cuisine prepared by our chefs. Ask us for your favourite dish, or just let us impress you and leave the decisions up to us.
All meals and drinks including fine champagne as well as the various watersports on offer are included; a week costs around £21,000 per couple excluding flights.
Of course, if you are looking for the ultimate wedding party for up to 34 family and friends, you can hire this entire private island paradise.
Click here to view our online brochure (PDF file) and contact us.


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Details & Care
Ultrafine, richly hued cotton corduroy composes a slim-fitting contemporary sport shirt topped with a button-down point collar and fronted by a chevron-stitched chest pocket.
- Adjustable-button cuffs.
- Approx. length from shoulder: 31".
- Cotton; machine wash.
- By Façonnable; imported.
- Men's Sportswear.
- Item #543432


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Female students and postgraduates only.
Additional fees. See landlord policies.
Two single rooms and 1 twin room are for rent in a lovely 3 bedroom apartment with 2 shared bathrooms. In this 100 m² apartment you will find all you will need for a comfortable stay, including a washing machine, a living area with a TV and a full kitchen with an oven, a stove, a dishwasher and a dining table. Each room within this modern flat is fully furnished, providing you with a comfortable and practical space to base yourself as you explore Milan!
The apartment is located on Piazzale Egeo, in the pleasant and safe residential neighbourhood of Bicocca. Within a 5-minute walk you can reach the Università degli Studi di Milano Bicocca and access to the train, tram and bus networks, allowing you to easily reach other corners of town.
Guests: permitted (but may not stay overnight)
Contract tax & fee: €244 (€122 to sign the contract, €122 to close the contract. This fee also includes the cost of the final cleaning.)
Security deposit:
For your booking to be considered officially confirmed, you must do the following:
July, August, September: Special offer! €100 discount on room prices, and €100 for contract & administrative fee
Special assistance:
Genders allowed: Only females
Suitable for: Students, Erasmus
Restrictions: This property is only for Students, Postgraduate students
Bicocca is home to the Parco Nord and University of Bicocca, making this district a popular choice with students. The north side area is very well-connected with metro, bus, and tramway, making it easy to reach Milano Centrale and other main train stations of the city.


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Cheyenne woman combines a lunch break with free chamber music concerts
July 31, 2013
Go see it!
First concert of the series at 7 p.m. Friday at the First United Methodist Church, 907 10th Ave., Greeley. Admission is free but patrons should bring a non-perishable food item to benefit the Weld Food Bank.
The society will host concerts all throughout August on Tuesdays and Fridays, many from noon to 1 p.m. and a few others at 7 p.m. All are free and are at the church.
Go to UNC Chamber Music Society on Facebook for a complete schedule of events.
Elisabet "Ome" de Vallee graduated from the College of Music at Loyola-New Orleans with a degree in bassoon performance ready to play music for the world. Reality hit soon after graduation.
She was planning on a career as the principal for a major symphony. She thought it was only a matter of time. But she landed a job in 1981 out of college with the New Orleans Symphony managing the ticket office. She played a few gigs, but as it started to hit her that she couldn't afford a career as a musician — as she had rent and a bassoon to pay off — she got a promotion managing the marketing department. Helping orchestras market their craft, not playing in them, became her career and she loved it.
She's now using both skills — the playing and the managing — in putting together a series of free brown bag concerts. She calls the organization the UNC Chamber Music Society, and it includes a dozen free concerts Tuesdays and Fridays at the First United Methodist Church, 907 10th Ave. The series takes place for the month of August, but a preview of sorts opens the series at 7 p.m. Friday at the church.
Ome, as the Louisiana native goes by, didn't play her bassoon much once she began working for the symphony, but she picked it up when she turned 30 and realized, as many of us do, that she wasn't realizing her dreams. She broke her wrist a couple years after working her chops back up, and figured a professional career was beyond her, but she worked hard to rehabilitate it, and outgrew the community music groups in Cheyenne. She went back to the University of Northern Colorado to study bassoon performance and received a master's degree in 2009. She is now close to finishing a doctorate in music history at UNC.
Using those UNC connections, she hosted a couple concerts last year with 10 players to benefit victims of the Aurora shooting and keep her chops strong over the summer. They played two shows, one in Cheyenne, where she lives, and one in Greeley. This year, she asked a few of her friends if they'd be interested in playing a couple other concerts. The word spread, and 40 signed up to play, including faculty, students and staff. All, including Ome, are volunteers, and the free concerts will benefit the Weld Food Bank. Those who attend should bring a non-perishable food item.
Ome and Carol Money, a UNC graduate and soprano who is the featured artist in Friday's opener, understand the interest, even if Ome was a little surprised by it. Ome let the musicians form their own groups and choose their music, even if she's playing "matchmaker" to flesh out the groups and their programs.
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During the school year, amid all the classes and groups they play in, it's hard enough to find others to carve out time to play — let alone perform music that they all want to do — rather than what the conductor wants to do. Ome's society gives them the chance for both and it's in August, when there's more time. Money, for instance, is singing a Vivaldi piece she learned when she was a UNC student but never got to sing with a group, only a piano accompaniment.
"It's really rare to do chamber stuff like that," Money said. "That's the good stuff. It's beautiful."
Ome wants to keep the concerts light and fun. She knows some perceive classical music to be stodgy. A woodwind quintet she's playing in, for instance, will perform "Peter and the Wolf" with narration in Spanish and English. A Persian band plays, as well as a Celtic band.
"I don't want you to sit prim and proper," Ome said, "and not enjoy it."
Go see it!
First concert of the series at 7 p.m. Friday at the First United Methodist Church, 907 10th Ave., Greeley. Admission is free but patrons should bring a non-perishable food item to benefit the Weld Food Bank.
The society will host concerts all throughout August on Tuesdays and Fridays, many from noon to 1 p.m. and a few others at 7 p.m. All are free and are at the church.
Go to UNC Chamber Music Society on Facebook for a complete schedule of events.
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School of Law Receives Gifts Aimed at Improving Native American Health
l-r: Stacy L. Leeds, dean of the School of Law); Lori K. Watso, secretary/treasurer of Shakopee Mdewakanton Sioux Community; Janie Hipp, director of the Indigenous Food and Agriculture Initiative.
FAYETTEVILLE, Ark. — The Indigenous Food and Agriculture Initiative at the University of Arkansas School of Law has received two landmark gifts, one of $250,000 from the Shakopee Mdewakanton Sioux Community and a second of $50,000 from MAZON: A Jewish Response to Hunger.
The Indigenous Food and Agriculture Initiative will begin work on the legal foundation in food and agriculture law as a first step to improving health in Indian Country. The three-year project will develop model legal codes that can be tailored and adopted by tribes, thus efficiently establishing a body of law and policies to govern food production and distribution by the indigenous or native sovereign governments. The collaborative effort is an extension of Shakopee Community's $5 million Seeds of Native Health commitment to improve the health of all Native Americans and MAZON's Rural and Remote initiative.
Most Native American tribes have not as yet asserted their own inherent jurisdiction over food production, handling and inspection, according to Janie Hipp, director of the Indigenous Food and Agriculture Initiative. In order to overcome roadblocks to tribal nations' ability to encourage their own agricultural production and determine their people's nutritional health, tribal governments will need to create robust policies, she said. To facilitate this improved governance and overcome roadblocks to health and improved food security, the Indigenous Food and Agriculture Initiative at the Arkansas School of Law will develop a long-needed, comprehensive set of model food and agriculture codes that can be customized and adopted by tribal governments.
"Food and agriculture codes will be an invaluable tool for tribal leaders as they advance health and wellness initiatives," said Stacy L. Leeds, dean of the School of Law. "We are proud to partner with the SMSC and MAZON, particularly in ways that will provide opportunities for our students to work on cutting-edge legal issues." Leeds is a citizen of the Cherokee Nation and the country's only Native American law school dean.
Native Americans suffer from obesity, diabetes and other nutritionally related health problems at a rate much higher than the general population. Native Americans are, for example, 1.6 times more likely to become obese than are Caucasians according to the Seeds of Native Health initiative and more than twice as likely to suffer from diabetes. These and other chronic health problems are attributable to the loss of traditional food sources, a history of limited access to nutritious food, and a lack of control over food production and distribution processes.
"Food sovereignty is a central component to build a culture of dietary health for Native Americans," said Charlie Vig, chair of the Shakopee Mdewakanton Sioux Community. "We are thrilled by this opportunity to work with the University of Arkansas and MAZON to empower Native nations to reclaim their own food policies."
"This unprecedented coalition is a meaningful and innovative approach to a systemic problem that should be a national outrage," said Abby J. Leibman, president and CEO of MAZON. "MAZON is proud to bring its 30 years of anti-hunger advocacy experience to this remarkable project and to support the SMSC's Seeds of Native Health Campaign and the University of Arkansas create a long overdue legal framework which will make a real difference in the response to hunger among tribal nations."
The project will advance under the leadership of Hipp, who is widely recognized as a foremost expert in the field of Native American agricultural law. A citizen of the Chickasaw Nation, Hipp is a former U.S. Department of Agriculture senior adviser for tribal relations and founder of the USDA's Office of Tribal Relations. She also served as a National Program Leader at the USDA's National Institute for Food and Agriculture and served two terms on the USDA Secretary's Advisory Committee for Beginning Farmers and Ranchers. Hipp earned a Master of Laws from the University of Arkansas program in 1996. "Janie is a prime example how our LL.M. degree program positions graduates to advance to the top of their field," said Leeds.
The Indigenous Food and Agriculture Initiative was created at the University of Arkansas School of Law in 2013 to embark on innovative projects that will impact positive change in Indian Country's food and agriculture arena. The Law School has long been nationally and internationally recognized for its agriculture and food law prominence thanks to its Master of Laws program in agriculture and food law, the first in the country and now in its 35th year.
"Each year in the LL.M. program in Agricultural and Food Law, we prepare attorneys to deal with the complex legal issues that arise in our food system," said Susan Schneider, the Enfield Professor of Law and LL.M. program director. "The model food code project will provide our LL.M. candidates with hands-on experience in this ground-breaking work. We are very proud of the work of the Indigenous Initiative and grateful for the opportunities it creates for our students."
About the University of Arkansas School of Law LL.M. Program
The University of Arkansas School of Law offers the first and oldest legal degree in agricultural and food law in the United States. Courses for the Master of Laws program are taught by nationally recognized scholars and practitioners through a mix of University of Arkansas School of Law professors, visiting professors, and special guests who deliver topical presentations. Graduates of the program are among the leaders of today's agricultural law and food law communities, working in private practice, government, industry, public policy and academia. The program offers legal instruction from the perspective of the farmer, the processor, the retailer and the consumer. In addition to a traditional classroom setting, the program offers a fully integrated distance degree program with options for live videoconferencing, classroom capture, and innovative hybrid learning opportunities.
About the School of Law: The University of Arkansas School of Law has climbed 47 spots in the U.S. News and World Report ranking of law schools in seven years, to its peak in 2014 of 33rd best public law school, and 61st overall. It is currently ranked 41st among public law schools. It is ranked as one of the best value law schools by National Jurist magazine and prepares students for success at an equitable price. Located in the heart of the beautiful University of Arkansas campus, the law school offers challenging courses taught by nationally recognized faculty, unique service opportunities, and a close-knit community that puts students first.
About the University of Arkansas: The University of Arkansas provides an internationally competitive education for undergraduate and graduate students in more than 200 academic programs. The university contributes new knowledge, economic development, basic and applied research, and creative activity while also providing service to academic and professional disciplines. The Carnegie Foundation classifies the University of Arkansas among only 2 percent of universities in America that have the highest level of research activity. U.S. News & World Report ranks the University of Arkansas among its top American public research universities. Founded in 1871, the University of Arkansas comprises 10 colleges and schools and maintains a low student-to-faculty ratio that promotes personal attention and close mentoring.
Janie Hipp, Director, Indigenous Food and Agriculture Initiative
University of Arkansas School of Law
479-575-4699, email@example.com
First Chancellor's Fund Research Grants Awarded for 10 U of A Faculty Proposals
More than 30 faculty will collaborate on the various research proposals aimed at discovery, creativity and innovation.
Engineering Professor Receives NSF Fellowship Through New Initiative
EPSCoR funding will allow assistant professor Lauren Greenlee to work with scientists at UNLV on materials to improve fuel cells and batteries.
Contemporary Sculpture Society to Host Artist Lecture Sept. 28
Daniel Feinberg is an assistant professor of design and sculpture at Berea College, will offer a lecture about his work at 5:30 p.m. Thursday, Sept. 28, in the Hillside Auditorium.
Visiting Artist Katherine Bradford Will Discuss Her Work and Fine Arts Center Gallery Exhibition
Katherine Bradford will present a lecture about her use of symbolic imagery at 5:30 p.m. today, Sept. 21, in Hillside Auditorium, room 206.
Free Webinar Sept. 28 About 'Analytics: What is it?'
U of A professor Carrie Beam will present a Lunch & Learn Webinar titled "Analytics: What is it?" at noon Thursday, Sept. 28.