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We are a truly independent, diverse chemical company who have the expertise in delivering chemical and food ingredient solutions to your business. TAN International Ltd is committed to the principals of sustainability, recycling and safety for the environment and the communities we serve.
Our mission is to deliver responsible solutions to meet our customers` requirements, and to achieve sustainable growth in the distribution and supply of chemicals, food and animal feed ingredients, and fertiliser products, in a safe and suitable manner.
TAN International Ltd is a ISO 9001 and 14001 approved company and represents producers from all over the globe and offers our market access to local efficiencies, speed of delivery and competitiveness. Comprehensive storage, handling and logistics services are offered to assure our customers of the responsible control of chemical and food ingredient products at all times.
With multiple distribution points serving the UK and Europe, TAN International Ltd can offer a wide range of products to many market sectors.
Our experience of chemicals and food ingredients is wide and varied; however our focus on individual customers needs always remain specific.
As a company with increasingly global contacts, we aim to work with suppliers and customers to become their preferred partner, building long-term, mutually rewarding relationships. We work with our partners to earn their trust and respect by delivering responsible and innovative win-win solutions.
Whether you are looking for a storage facility, toll manufacture or next day delivery on a wide range of products, we can provide the solution.
At Tan International we offer a wide range of products covering all industry sectors, MSDS`s are available on request.
We can offer delivery on a wide range of de-icing salt:
• Pallets of 120x10Kg bags
• Pallets of 49x25Kg bags
• 1200Kg tote bags
Tan International has blending facilities for an extensive range of chemicals, with a production capacity of up to 300 tonnes


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Classroom News
Preschool: Miss Prozega
Teaching is what I have always wanted to do -- I had very good elementary school teachers who influenced me. As a child, I was always playing school or teacher. My mom often said she wished she could have videotaped me."
Those are the words of Nicole Pozega, St. Peter School's new preschool teacher, as she talked about becoming a teacher.
The only child of Carol and Mike Prozega, Nicole attended St. Mary Elementary School in Lorain and then Lorain Catholic High School in Lorain. She earned a degree in early childhood education from Ashland University and is also certified in reading from grades K through 12. During her college years, she worked at Elyria Memorial Hospital's Kids Club, which is a day care for children from six weeks to 12 years of age.
"It was a great experience -- it really prepared me for working with preschoolers," she said.
Upon graduation, she taught a combined first and second grade class for one year in the Lorain City School District, another experience she believes has prepared her well for the upcoming school year. Last year, Pozega worked part-time at St. Peter School as a reading intervention specialist, and was also a nanny to a "great family" with two preschool-aged children. She hopes to continue working for them as a tutor in reading and math.
Prozega loves to travel "anywhere that's tropical" and has visited the Bahamas, St. Thomas, and Mexico, and is considering taking a trip over the Christmas break. She is very close to her family and enjoys spending time with them and with her friends. She also likes to play volleyball and basketball just for fun.
She is currently studying for a master's degree in gifted and talented education at Cleveland State University. Ultimately, she hopes to become a college professor in the area of teacher education and move somewhere coastal, maybe one of the Carolinas.
Prozega is excited about the approaching school year. "I am really looking forward to meeting my students, and getting to know each of them and their individual needs. I hope to develop a good rapport with my students and their parents, and make learning fun. I want them to enjoy coming to schools."
"Inspiring the Youngest Hearts and Minds through Faith and Education"
Pre-K Goals:
Four-year-old Goals:
Three-year-old Goals:

subset: commoncrawl


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Since 1999, all sources remain confidential. Call / text 225.229.3429 or firstname.lastname@example.com
Sunday November 10, 2013
Scout.com: Business Insider is reporting that Fox has sold off underperforming Scout.com to a private equity group led by Jim Heckman.
Valparaiso (FCS): Head coach Dale Carlson was let go today. Valpo was 1-9 this season and 3-40 in four seasons under Carlson. Assistant head coach Mike Gravier will serve as interim head coach for the team's finale against Dayton on Saturday. The school has stated a national search for Carson's replacement will begin immediately.
North Dakota State College of Science (JC): Head coach Chuck Parsons has resigned.
Friday November 8, 2013 | presented by: |
Blinn (JC - TX): Head coach Ronny Feldman has resigned. Feldman was 14-14 in three seasons, including an undefeated regular season in 2011. Defensive coordinator Thomas Rocco will step in as interim head coach.
Eastern Michigan: Ron English has been let go as head coach. Stan Parrish will take over as interim head coach. Here's what you need to know.
Southeastern Louisiana (FCS): Second year head coach Ron Roberts has received a three year extension. Roberts' team is currently 7-2 (4-0 in conference), the best start for Southeastern since 1981.
40 FBS teams currently have 3 or fewer wins
Denver Broncos: The team has announced that John Fox has been released from the hospital.
Update from FootballScoop on the Nick Saban / Texas situation
USC: In news that a lot of people probably won't find shocking, the LA Daily News is reporting that Kevin Sumlin is currently USC's top target according to their sources (but adds the "search is still in an early stage"). The report adds, as presumably all reports out of LA must, that USC has also reached out to Jon Gruden. The report also mentions Chris Petersen, James Franklin and Jack Del Rio as names most frequently associated with the search and adds Ed Orgeron; but says that Orgeron is "not expected" to get the job. As always, take the report for what its worth and we'll keep you posted.
Thursday November 7, 2013 | presented by: |
Eddie Robinson, Jr., son of the legendary Grambling coach and a 16-year Grambling assistant, passed away last night. He was 70. Our thoughts and prayers go out to his family.
Florida Atlantic: Carl Pelini has now denied any drug use and wants to be reinstated at FAU. Yes, we're serious.
Duquesne University (FCS): Duquesne football is looking to fill open dates on September 27th and October 4th 2014, we also have those corresponding weeks open in 2015. If interested please contact Assistant coach Darnel Richardson via email at email@example.com
Arizona State: James Rund is the Sun Devils' interim athletics director. Rund has served in various capacities for ASU, most recently as the senior VP for educational outreach and student services.
Your Defensive Line Coaching Career in 17 Graphs: When you answer these 17 questions, X&O Labs will send you a personalized email containing 17 graphs comparing your coaching methods as a defensive line coach with over 2,000 defensive line coaches from around the country. This is a personalized report you won't find anywhere else - and its 100% FREE. Answer these 17 questions - click here.
Ferris State (D-II - MI): Head coach Tony Annese has been suspended eight days by the University. Assistant head coach / offensive line coach Rob Zeitman will serve as acting head coach during the suspension.
Wednesday November 6, 2013 | presented by: |
Former Arizona State, UNLV and Pasadena Community College assistant coach Bob Owens has passed away at age 77. Our thoughts and prayers are with his family.
Florida Atlantic: Citing several sources, Columbus Dispatch writer Tim May reports that Luke Fickell did not interview for the FAU head coaching job yesterday. Update: Now Urban Meyer has added this, "He did not interview. He better not have."
The USA Today coaching salary database for 2013 is out. Here's what you need to know.
Houston Texans: Wade Phillips has been named the interim head coach.
Tuesday November 5, 2013 | presented by: |
Arkansas: Athletics director Jeff Long has received a $100,000 raise to $1.1 million after taking his name out of the running for the Texas AD job, according to Robbie Neiswanger of ArkansasNews.com.
Florida Atlantic: Athletics director Pat Chun interviewed Ohio State defensive coordinator Luke Fickell for the Owls' vacant head coaching position in Columbus on Tuesday, according to South Florida Sun-Sentinel beat writer Dieter Kurtenbach. Kurtenbach also reports that Fickell is Chun's top target for the job.
Tulane: Curtis Johnson has announced that linebackers coach / special teams coordinator Barry Lamb has taken a leave of absence for medical reasons. We expect assistant AD for football operations/recruiting Doug Lichtenberger to go back on the field as a coach. We would not expect Tulane to bring anyone new in at this time. Update: Lichtenberger will coach the special teams and secondary coach Jason Rollins will add on linebackers duty, according to the New Orleans Times-Picayune.
Texas: Arizona State athletics director Steve Patterson has been hired as the AD at Texas. He'll make $1.4 million per year. Here's what you need to know.
Houston Texans: Multiple outlets in Houston are reporting that Gary Kubiak is set to be released from the hospital today, and he is expected to miss Sunday's game against Arizona and return to practice next week. Kubiak apparently suffered a mini stroke on the sidelines Sunday.
Loras (D-III - IA): Loras College, located in Dubuque, IA, is seeking a nonconference opponent for the 2014 & 2015 season on either September 13, 2014 (Week 2) or September 27, 2014 (Week 4). Please contact Steve Helminiak via email at firstname.lastname@example.com or by phone at 563-588-7406, if interested.


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I'm getting back to using A:M after a, um, 3 yr break I guess. Just wanted to get an overview of what's the latest with v15. Subscription idea is interesting idea, seems to make sense.
Anyhow, the hash.com website doens't seem to have a link to current features, etc, and it's probably because I'm old and blind, so, please point me to the right page or thread.
<oh, and I notice that this forum lists me as a newb. hmph. I started with Animation:Journeyman on the Amiga, so there.>


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i'm happy that motorcycle weather has arrived again, and i'm even happier that i have a friend who gave my bike a fantastic tune-up in preparation for summer. apartment living doesn't lend itself well to keeping my motorcycle out of the elements (dead spark plugs, dead battery, a little rust on the chain — ouch).
apartment living doesn't lend itself well to cooking in the summer, either. our loft is on the second floor, and our super-tall windows act as a greenhouse to our living space… it's toasty. and i can't be bothered to stand over the stove when the kitchen's clocking in at 81 degrees (whew) (i wish i were exaggerating).
so, woohoo let's make a salad! fresh and summery, and perfect for a quick dinner.
here's a great salad; everyone likes Caesar salads, right? some people aren't crazy about/refuse to participate in the raw egg-yolk business. that's ok; this dressing is as creamy and tasty as ever, but skips the egg yolk in favor of buttermilk. you won't miss it! homemade dressing rules — and you are in control of what goes in it, no weird preservatives or ingredients you can't pronounce (though i'll admit: i have a tough time with "Worchestershire"). plus there's the $$$ you save over "store-bought…." right? i've been making America's Test Kitchen's version of Caesar salad dressing for a few years now and it is always a winner. so yum!
you will have to turn on the stove to make the croutons, but they don't take long, and they are so worth it! seriously, skip the packed cubes of sawdust from the grocery store… start with some leftover crusty, chewy bread, and these homemade croutons have amazing crunch and fantastic garlic flavor. pick up some hearty Romain lettuce from your local farm stand and a loaf of good bread from your favorite local bakery and make tonight's dinner a salad!
caesar salad dressing
adapted from America's Test Kitchen- 1/2 cup grated Parmesan cheese
- 1/4 cup buttermilk
- juice of 1 lemon (about 3 TBSP)
- 6 anchovy filets, or 2 TBSP anchovy paste
- 2 tsp dijon mustard
- 2 tsp Worchestershire
- 3 garlic cloves, chopped
- 1/2 cup olive oil
- coarse salt and pepper
blend first six ingredients in a a blender or food processor. with the motor running, add olive oil, blending until smooth. season to taste with salt and pepper. store in an air-tight container in the fridge for up to 3 days (dressing will thicken as it chill).
- Romaine lettuce, chopped
- extra Parmesan cheese for serving
- garlic croutons (recipe below)
toss Romain with dressing, starting with a little, adding more as necessary. top with croutons and Parmesan.
garlic croutons
- 1 small loaf ciabatta or other crusty, rustic bread
- 3 cloves garlic, smashed
- 3 – 4 tablespoons olive oil
- coarse salt
cut the bread into cubes, or tear for a more rustic crouton.
in a large skillet, gently warm the olive oil and smashed cloves of garlic over medium-low. when warm and fragrant, after about 5 minutes, add the bread and toss to combine. increase heat to medium and cook, tossing occasionally, until browned and crisp. this could take around 20 minutes. aim to dry out the bread slowly, rather than browning it, so lower the heat if croutons are browning to quickly. sprinkle with salt, to taste. remove crushed cloves of garlic before serving (and snack on them, if you're me). serve at room temperature.
these croutons will keep in an air-tight container at room temperature. if they lose their crispness, rewarm in a low oven or in a skillet.


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Windows 7 Help
It's free to register, to post a question or to start / join a discussion
HP COMPUTER ERROR 0xe0ef0003
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Posted August 8, 2012 at 3:14PM
If you can't restore your later slimline desktop computer to factory image with the above error AND YOU SEND IT BACK FOR REPAIR IF IT IS A FAULTY MEMORY I WAS QUOTED IT WOULD COST OVER £190 TO PUT A REPLACEMENT MEMORY STICK IN. i HAVE JUST BOUGHT A 4GB stick for £15.00 for my model. Lost for words on this one by HP.
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You have no products in your wardrobe. Click on "Add to wardrobe" while browsing the product pages.
If you have never worn ASSOS before, we highly recommend visiting an ASSOS Point of Sale in order to determine your proper size before purchasing.With limited production, ASSOS is only available at selected cycling stores worldwide.Before visiting an ASSOS dealer to try on, or purchase, a specific garment, please call first to check availability. Many ASSOS retailers can also service you by mail.
AUTHORIZED dealerThe dealer has proven the ability to sell ASSOS properly and dedicates a specific area to the brand. Expect to find a good selection of items in all seasons.
PREMIUM retailerThe dealer has successfully been selling ASSOS for years and dedicates important retail space to the brand. You should be able to find a complete collection to choose from, at the beginning of each season.
PRO-SHOPThe dealer displays the ASSOS full collection within an integrated, inspired set-up, guides you through selection of the perfect outfit for any clima-range, and offers an excellent selection of items at all times.
ASSOS Pro Shop
Premium ASSOS retailer
ASSOS Plus retailer
ASSOS ProShop TaipeiLinkou DistrictNew Taipei CityTAIWAN
HIGH TECH BIKE Via Corridoni 5624100 BergamoTel. +39 035 345262 email@example.com
H&S Bike DiscountAuf dem Kirchbüchel 653127 BonnTel firstname.lastname@example.com
Stenhusvej 60 A4300 HolbækTel. email@example.com
Cyclone Zürich GmbHSteinwiesstrasse 308032 ZürichTel. 0041 email@example.com
CASTELLANA CIEN BICIS SLPaseo De La Castellana 10028046 MadridTel. 0034 918576496


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WASHINGTON (AP) — A businessman at his core, Mitt Romney was legendary in the private sector for his reliance on reams of information and extensive research to decide which companies to take over.
When interviewing potential employees, he favored question-and-answer sessions designed to make recruits think on their feet and provide clues about how they approached situations.
"I like gathering data and information so that you don't just have people just expressing their opinions, but you actually have numbers and facts and figures and people to look to and to find out what's really happening," Romney told C-SPAN recently. "And then with the information you have, you make the decision."
Now, as the Republican presidential candidate weighs a running mate, it's a good bet that he's relying on that same methodical approach and interviewing style that he honed at Bain and Co. and the private equity firm he helped start, Bain Capital. The style even has its own name: The Bain Way.
"This is going to be a very long process. A lot of information is going to be involved," Romney adviser Kevin Madden said recently, though he was quick to add, "Ultimately it comes down to a one-man decision."
Judging by Romney's record when it comes to business and personnel choices, it's a process that could prove challenging for any of the prospective vice presidential nominees he scrutinizes.
Not that Romney or his team rush to talk in public about who those people are or how close he is to making a decision. On Tuesday, Romney was forced to make a rare on-camera statement that his team was considering Sen. Marco Rubio as a running mate. His statement in Holland, Mich., sought to quiet outrage over reports that the promising Cuban-American from crucial swing state Florida was not getting a proper consideration.
The hush-hush nature of the search partly reflects how Romney used to do business in his decades in the private sector. Much like when Romney's team investigated a company for a potential takeover, his political aides are trying to be discreet as they cull public records and prepare to start whittling a short list before presenting their boss with a final recommendation for a running mate.
The most Romney has said about his search for a No. 2, the biggest decision he'll make before the election: Being prepared to be president is his top criterion.
That factor and the methodical selection process run counter to how 2008 GOP nominee John McCain chose the untested Alaska Gov. Sarah Palin as his running mate. Palin was a risky selection that raised questions about McCain's decision-making.
Obama went with Joe Biden, a veteran senator who twice had run for the White House and had been screened thoroughly.
Eight years before that, George W. Bush choose a Washington veteran in Dick Cheney, a former congressman, White House chief of staff and defense secretary who initially was in charge of finding Bush a running mate.
Romney's search is well under way and Republican insiders suggest an announcement could come as early as next month.
His years in business shed light not just on how he's running his campaign, but also on how he may behave in the White House.
Those who worked with Romney in the 1970s, 1980s and 1990s at the Boston-based firm describe a savvy executive who arrived to meetings armed with tons of information he would study before making decisions. They talk of a leader who oversaw thousands of detailed interviews as he considered whom to hire. All this, they say, still is referred to as The Bain Way.
"The whole process is very methodological," William Oliver, who worked directly for Romney at Bain and Co. in the 1980s and now teaches at Brandeis International Business School. "It's numbers and it's analysis."
When it came to big decisions about what companies to take over, every trait was measured on a scale, every answer in an interview assigned a numerical value and every variable considered over and over. There was no room for a gut feeling or a hunch when choosing whether to invest in a company. If the numbers didn't work, Romney's team usually wouldn't gamble on an investment.
The results made Bain a top-tier brand and Romney wealthy.
Bain Capital invested about $2.5 million in the early days of Staples. The first store opened in 1986 and, when the chain went public three years later, Bain pulled in $13 million. Bain turned a $5 million investment in Accuride's tire rim line into a $121 million boon.
But there were failures, too. Bain lost most of its $2.1 million investment in a bathroom fixture company and saw a handbag company fail after a $4 million investment.
When choosing employees, Romney's team put applicants through a series of questions designed to test quick thinking and critical analysis.
What is the revenue of a London music festival? How can Bain help a European airline turn around its declining profits? What would an applicant do if he didn't get a second interview?
It wasn't that the interviewers expected applicants to know how many taxis were actually in New York City. Rather, they wanted to see how the applicant would figure out an answer on the fly.
"We're talking very analytical attention to details, we're talking about a deep dive into the operations of a company," said Howard Anderson, a senior lecturer at MIT's Sloan School of Management who has studied both Bain and Romney. "By the time Bain makes an investment, they know more about the company than the company knows about itself."
Romney will end up knowing just as much about his running mate.
He has spent a considerable amount of time studying the benefits and drawbacks of potential candidates such as Rubio, Ohio Sen. Rob Portman and New Hampshire Sen. Kelly Ayotte. Others who may be in the mix include New Jersey Gov. Chris Christie, former Florida Gov. Jeb Bush, Rep. Paul Ryan of Wisconsin and Virginia Gov. Bob McDonnell.
Data and research are driving the weeding-out process for the rest. Tough interviews with Romney are all but certain to follow for those who make the cut.
"My criteria is: Who can be president if that were necessary?" Romney told the Des Moines Register this week.
© 2012 The Associated Press. All rights reserved.


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Bank of America announced it would send 30,000 more people to the unemployment line in a massive layoff in the hopes of cutting costs. The majority of people cut would be those working in data centers and deposit systems, according to reports from Bloomberg.
The layoffs are part of a plan by CEO Brian T. Moynihan, who wishes to cut $5 billion in annual costs in order to bolster the bank's profits and stock:
"Profit is under pressure mainly because of losses, legal costs and writedowns tied to the 2008 takeover of subprime lender Countrywide Financial Corp. At the same time, revenue is shrinking as the U.S. economy slows. Moynihan has said that because the bank is one of the biggest consumer lenders, its fortunes are closely tied to home prices and the jobless rate."
According to some admittedly unscientific data, the average salary for a Bank of America job is probably right around the $50,000 per year mark. Moynihan pulls down nearly $2 million per year in a salary and other sources of income. Recently, he told investors his entire net worth is in Bank of America, whose stock has been plummeting.
Here we see a very familiar narrative in America today, one that is exactly why our economy still keeps sinking, why home prices continue to remain stagnant. A CEO who pulls down a salary 35 times larger than an average employee, whose fortune is directly tied to bank profits, is deciding the fate of that employee. Moreover, he blames current jobless rate for at least part of his company's current woes. How exactly will another 30,000 unemployed individuals help bring that same economy back out of the toilet? The wealthiest of Americans are not only deciding the fate of the rest of us, some are actively hurting the average wage earner economically, in order to keep their riches.
Yet, instead of finding a better way of pulling ourselves out of the depression we're in, many continue to believe the narrative that folks facing troubled times should simply pull themselves up by their bootstraps. We're still somehow tied to the idea that tax breaks for the wealthy, deregulation of industry and a supposedly "small government" (unless we're not talking about social issues like gay marriage or matters of defense) will allow the rich to prosper and therefore, give them the "freedom" to let us eat scraps from their table. Americans need only to work hard to make the same fortune, like Horatio Alger did, despite the overwhelming odds stacked against them.
One can only wonder how Horatio might've fared in the era of the McJob, where the largest employers provide mostly minimum wage opportunities, whose CEO's and investors do their best to make certain they didn't have to pay for his health care, or provide better working conditions or even a fair wage.
From Bloomberg:
"In a memo last month, Moynihan disclosed 3,500 job cuts, saying 'This obviously is a challenging time for our company in the markets, and for our shareholders…I know it is tough to have to manage through reductions, but we owe it to our customers and our shareholders to remain competitive, efficient and manage our expenses carefully.'"
It's too bad those 30,000 employees apparently, aren't owed anything more than a pink slip.


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Minor crash delays Altamont school bus
Altamont Elementary School students on bus route 46 were involved in what district officials called a "minor accident" on their ride home, but there were no injuries reported.
One for the books
Colleagues praise retiring Voorheesville Library Youth Services director's passion and creativity
Connecting with young readers of all ages is what attracted Joyce Laoisa to Voorheesville Public Library around 16 years ago. Although a library's role has changed over time, her mission to inspire children remained steadfast.
Bethlehem students making connections
Ricky the Robot teaches Glenmont first graders about technology
The Glenmont Elementary School teacher Peter Rawitsch has been introducing robotic technology to first graders for more than 25 years.
Glenmont PTA's Project Playground receives grant from CSXT
Glenmont Elementary School PTA's Project Playground received a $10,000 grant from CSXT Corporation.
Grants to grow on
S. Col wins federal funding for physical education programs
South Colonie Central School District was is one of 60 schools in the country to be awarded a federal grant for its physical education department.
Siena is out of this world
College launches football-sized satellite to collect lightning data
On Tuesday, Nov. 19, Siena College sent a satellite that is not much bigger than a football into outer space.
Busy bodies
A new gym in Colonie aims to get kids active
Cold weather and early nightfall are not good enough excuses to keep children from participating in physical activities.
UPDATE: Guilderland students arrested for 'vulgar' YouTube rap
Police charge four teens under Albany County cyberbullying law
Four Guilderland students allegedly involved in the explicit rap song posted online, which detailed alleged sexual encounters of students, have turned themselves in on criminal charges.
Ballroom dancing hits Slingerlands
Elementary kids get their kicks at after school program
Slingerlands Elementary students are now being given the opportunity to learn how to ballroom dance through a new program being offered after school called Dance Crazy Kids.
Guilderland school voters OK $17.3M proposal
Second referendum fails, sidelining football field light replacements and auditorium upgrades
Guilderland Central School District on Thursday, Nov. 14, presented residents with two building project propositions totaling $18.17 million. The first proposal totaling $17.32 million passed, but the second proposition, totaling around $845,000 failed by a narrow margin.
Leashing in school safety
District plans to bring in K9 for locker searches; prior school shooting almost attempted
Guilderland school officials are implementing several measures to address safety issues, but the one attracting the most attention involves man's best friend.
Another bid for Bethlehem school building
Stram Center hopes to relocate to former BCSD administration site
Another local business is attempting to purchase the Bethlehem Central School District's property at 90 Adams Place, and this potential tenant appears likely to meet the approval of neighborhood residents.
UPDATE: Four Guilderland students suspended for 'cyberbullying' video
High school boys name students in explicit rap song, video removed from YouTube
Four Guilderland High School students have been suspended for posting a video to YouTube consisting of a rap song detailing alleged sexual encounters of students in the school.
Life decisions
Transition fair helps students with disabilities plan for the future
Shaker High School has a program to help students with disabilities make plans for life after graduation.
Library's homework program to continue
Free help for students struggling with homework
The William K. Sanford Town Library in Colonie is extending Homework Helpers, which initially began as a pilot program in October where honor students from local high schools tutored younger students and helped them with their homework.
Previous Next
- Voorheesville MS drafts pilot policy for electronic devices
- Local rapper writes SUNY anthem
- SCCC chairwoman reappointed to national committee
- SCCC School of Music Open House
- School board approves three-year agreement with Guilderland Teachers
- Schalmont seeks community input on superintendent search
- BCSD informs parents about centralized bus stops for 2012-13
- BOU to hold B-ball fundraiser
- BC to hold budget forum
- 'Contact the Editor' Link


text:
Posted on Portable Spray Booth
#1 posted 612 days ago |
Hi Ken: I've been reading all your blogs on the outdoor dining table. Totally awesome! Will that table fit in your new spray room and still allow you adequate room to move about while spraying? Is that a screened area at the back? Do you have a fan (preferably an explosion proof one!) to draw fumes and overspray away from your project? And, of course if spraying on finish, you wear a proper mask? Sorry if I sound like I'm putting a damper on your new spray-room … don't mean to, as it's a great idea when trying to have a dust free environment, but overspray can really be an issue if your spray booth is too small. Just say'n!! Looking forward to seeing your finished work of art! -- Elaine in Duncan |


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Several intelligent vehicle applications require knowledge of the presence of objects in the path of the host vehicle. Current approaches to this in-path decision process do not fully utilize the information available from the forward-looking sensor. This paper describes a path algorithm in which the observed trajectories of preceding vehicles are used to determine the shape of the road in front of the host, along with the orientation of the host w.r.t. the road, thereby improving the accuracy of object lane determination
Published in:
Intelligent Transportation System, 1997. ITSC '97., IEEE Conference on
Date of Conference: 9-12 Nov 1997


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Live Chat
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Beautiful Rainbow Bright Butterfly Garter
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If I'm going to read all these novels and spend time hunched over a computer then I'd better get some actual proper exercise.
There have been lots of headlines in my feed lately about how Sitting Is Killing Us All. The bummer about digital art is that I can hardly turn my desk into an exercise bike making use of an ironing board, for instance. I NEED to sit on my backside, and sit very still, and so far it's been a psychological hurdle to get this butt planted onto the chair. Now I need to do the exact opposite and get moving.
Unless I sort this balance out, back problems will follow. I'm already noticing stiffness in my neck.
I'm not the sort of person who usually gets enthusiastic about exercise videos. I'm vocal about not giving a hootenanny about the diet industry, and such programs strike me as image obsessed, appealing to the vanity in consumers rather than to our desire for good, working bodies and basic health.
A friend has been doing the 30 Day Shred, with obvious results. I don't even know who Jillian Michaels is, but apparently she's a trainer on America's Biggest Loser (which I don't watch).
I'm so not into this world of fitness that I had to look up the meaning of 'shred'. In this context it means muscled, especially in the arms and abdominal area. Apparently. Sounds to me like I'll end up resembling grated cheese.
Since I blog far more enthusiastically than I exercise, if I commit to blogging about this dogawful experience, that alone may encourage me to stick with the program. If I see no results after 30 days then I'm under no obligation to keep going.
So here we go…
DAY ONE – level one
I've had the DVD since yesterday, but I have a head cold so I didn't do it. Today, I'm feeling not much better and I thought to myself, 'Wouldn't it be better to start this at the beginning of a month, not on the 17th? That would make it nice and tidy!' But I realised this is a pathetic excuse not to exercise, so I took a cold and flu tablet.
The three-year-old decided to do it with me. We both enjoyed the warm up exercises, and I should probably 'warm up' multiple times throughout a long day of sitting at a desk. That would undoubtedly be good for me. I also think this whenever I clean the windows, walk the dog, clean the inside of the car, floss my teeth, clear the gutters or any number of virtuous tasks. I think, 'Wow, imagine how much better life would be if I did this ALL THE TIME!' And the sum total of all those little things means I never actually persevere with any of them.
When I think I'd like to die, I feel cold little fingers clutching one ankle. Minutes later, the three year old is lying right beside me as I attempt sit ups. I tell her to give me some space! When mothers tell you that exercising with young kids is not easy, this is what we mean. Lately I've been trying to take the toddler for daily walks or bike rides, but she has reached the age now where she can throw herself into a grassy ditch and refuse to go. This happened. Two days ago, in fact. Hence the DVD.
Perhaps because I walk the dog, the cardio aspect of Level One a welcome relief from the resistance training. I particularly enjoyed the punching.
And then, all of a sudden, I was done. Oh, not quite. Jillian makes you do just one more set of abdominal exercises. Can these be working? (I'm doing the easy version, but can't imagine doing the hard.)
Later, in the shower, I am trembling slightly, and feel it in my thighs. When I get out of the shower I realise I feel it in my calves too, though I've no idea why. Happily, I realised after the workout that I no longer feel like I have a cold. I'm pretty sure that this is a combination of exercise and the pill.
Hanging out the washing, I wonder if I'll have recovered sufficiently to do this exact same 20 minutes of hell all over again. It'll be worse tomorrow, because it'll feel repetitious. And I know what I'm in for.
Also, I have plans to visit the shops this afternoon, with no excuse not to buy those dumbbell things. How will I possibly manage this beginners' workout but with weights?
The cold and flu tablet wore off yesterday evening and I realised how crap I really felt. I woke in the night with fever. The aches I felt from having exercised were indistinguishable from that all-over body ache you get with certain colds. When I got up this morning, I sort of slid out of bed, that's how sore I was. Who knew you could get sore muscles in the armpits? I didn't know there were muscles in there. These new muscles will come in handy next month when I take up the bagpipes.
So I took another night cold and flu tablet and half an hour later, then did another session with Jillian Michaels. This time with brand new weights. Believe it or not, this felt better with weights because I was doing the workout as it was intended to be done.
Well, almost all of the workout. I had to take a couple of five second breaks. I just couldn't do the full repetitions. My muscles gave out. Nothing to do with me, honest.
I thought I was sore yesterday. Now I'm REALLY sore. This leads me to wonder, do muscled people feel constantly sore, all the time? Or do you get to a point where you're both muscled up and not sore? Because this sucks. I had planned to clean the mould off the shower ceiling but every move I make causes discomfort. The shower did not get the royal treatment today.
I'd never wondered before why muscles get sore after exercise. I'd heard it was because of 'lactic acid' build up. But that's a myth. This article helps with the decision to just work through the muscle soreness.
I read somewhere that humans may have a 'built in' genetic capacity for exercise. Meaning, if you're not keen on exercise and nevertheless embark on an exercise routine, you'll spend the rest of the day doing ABSOLUTELY SWEET FANNY NOTHING because you've hit your natural 'exercise quota' for the day. Or something. In other words, some people are natural born movers, while others are nature's potatoes. If there's anything at all to that finding, I'd definitely be a book-reading, hammock loving, contemplative potato. Because right now, I feel like 20 minutes with Jillian Michaels absolves me from walking all the way out to check the letterbox and back.
I was also motivated to find others online who had suffered as I have, and found someone else's Shred diary here. I'm hanging out for day four, when the 'ache fest' abates. I absolve myself from doing any housework and gardening in the interim.
Oh man. Ohmanohmanohman. I did it. Mostly. I did worse today than yesterday. I had to break (for less than five seconds) about three times because I just couldn't finish the resistance exercises. I'm using 2kg weights. If they'd had 1kg weights at the shops I would've started with those. Apparently they're using 5 pound weights on the DVD. I had to look that up. Who uses pounds anyway? Americans is who, for some unfathomable reason. Apparently I'm using 4.4 pound weights. But mine LOOK bigger!
I despise doing sit ups and similar abdominal work while lying on the floor, but as testament to how godawful the resistance work feels, I found myself looking forward to those, because hey, at least I get to lie on the floor.
I also spent the rest of yesterday doing nothing at all besides lolling around feeling sorry for myself. The soreness is a constant reminder that 'I am doing exercise now'. I would like to get to the point where I'm not thinking so frequently about exercise, whether I'm rewarding myself for having done it or feeling a pang of inadequacy because I haven't. Life is definitely better when I'm not thinking about exercise at all. My mind is better filled with more interesting things.
But it's only 20 minutes. Per day. Why am I feeling so sooooore?
Sometime last night I realised I didn't feel as stiff. And this morning when I woke up, I wasn't reminded immediately of sore muscles. I felt pretty good this morning! I'm not sure if I feel better than I did four days ago, or if it's my body just getting back to its normal pain free state.
I still wasn't able to complete all of the strength repetitions in the Level One workout today. But apart from the standing up exercises using weights, the workout wasn't too bad and went by quickly. At the moment I'm feeling an all over tightness which gives the illusion of having firmed up.
Since I'd been pretty much incapacitated over the last week, yesterday I did a lot of heavy duty housework: cleaning the fridge, cleaning out the pantry (including wiping down the shelves), grocery shopping, sweeping out the garage, vacuuming the house. When my husband came home I proudly announced that I'd pushed through the four day barrier, and sure enough, the Internet was right! Four days it is, people. I am no longer stiff.
Then we sat down for a couple hours straight to watch a movie. That's when I felt it, getting up afterwards. So perhaps the secret to avoiding the stiffness at this stage of the program is to just keep moving. All day.
There's nothing like exercise to make you feel old. Except not exercising, that is.
This morning it definitely felt easier. I'm not having a problem with the cardio aspects of the session – nor have the abdominal exercises been a problem, to the point where I wonder if I'm doing it right. But those bench press lungey type exercises with weights have really got me struggling, and I'm wondering if I'm going to be ready to moving onto Level Two come Tuesday.
What I'd like to know is: should you be good with Level One before attempting Level Two? Attempts to find this out on the Internet were fruitless last night, when I learned that most people who start to blog about their 30 Day Shred experience have already quit by this stage.
Those who have managed to do the whole 30 Days complain at an alarming rate of knee injuries. Since knees have always been a weakness for me, with inflammatory arthritis in high school which no P.E. teacher could see or believe, I've made the pre-emptive decision not to push myself too hard. I'm also being super careful to keep good form.
I spent all yesterday morning doing housework and, once again, didn't feel any sort of stiffness until I got up last night after watching a movie. I even took the poor old dog for his 6km walk for the first time in a week. I'd like to say the increased energy has led to this flurry of housework, because I don't usually do this much, but no. It was in preparation for a visit from my mother, who somehow manages to work full time, keep a clean house and go to the gym every morning.
In good news, Level One definitely felt easier than yesterday. I'm still doing press ups on my knees, but more of them. I'm still struggling with those bench press type exercises, but they happen early in the workout. It's good that I get my least favourite moves over and done with early on.
I'm getting sick of that background music on the DVD. It would be great if there were no music whatsoever, because then I could listen to my own playlist along with Jillian's instructions. Also, they don't keep in time with the music anyway. I found myself doing jumping jacks in time to the music, which was faster than they were doing them.
Strangely, my favourite cardio is the final one, when I really do feel nice and warm and stretched. When Jillian said, 'You're floating in the air', I really did feel like I was floating in the air. Is this what they mean by a runner's high? I'm convinced this far in life that I've never experienced such a thing as exercise induced endorphins. I highly doubt I'm prone.
I woke up with one sore knee, and wondered what the hell I'd done. It must be to do with this workout because I didn't do anything else yesterday apart from walk around a mall.
The knee didn't give me grief during today's workout, thank goodness. Nevertheless, today's wasn't much fun and I even struggled during the cardio routine. Until now, that, at least, hadn't been a problem.
I'm still scared for when I'll have to go to Level 2. This is ridiculous, I know. There's plenty in life to be scared of, but a fitness DVD shouldn't be one of them.
Is it really only day eight?
For no discernible reason, today was easier than yesterday (I'm noticing a pattern here), though I'm still not managing to do any more repetitions than I was a week ago. I'm not feeling any residual soreness now, not even in the calves. I'm having to remind myself that at just over a week, I'm feeling significantly fitter, and the fact that I'm not feeling sore is good, surely?
Unless I'm not doing the exercises properly, I guess. I'm pretty sure I'm not doing the reverse crunches properly. I'm not sure whether I'm supposed to be pushing my hands into the floor to help me get up, and I haven't been, but surely I should be feeling soreness around the abdominal area.
I think I get my answers about the reverse crunch here:
Mum walked in on me as I was doing jumping jacks and said, 'If I did that I'd wet my pants.' Yep. Yep yep yep. I've already visited the 'stress incontinence' areas of the interwebby, whose helpful advice to women who've given birth is to avoid jumping around. Thanks for that. Our children don't appreciate what we do for them, do they?
It's freezing cold. While the main part of the house is heated by the fireplace, the TV room was unpleasantly chilly this morning and I didn't look forward to going in there. But once I warmed up and shed a layer of polar fleece, I realised that the cold room was a benefit. Today was the first day I was able to do all the repetitions without my muscles giving out under the weights. I'm still doing press ups on my knees, but that's the only modification.
Also, have I mentioned how hungry I've been? It's almost a nuisance, and reminds me of that time as a teenager when I started doing pump classes at the gym. It didn't last long because going to the gym is a nuisance, but my mother said at the time I was going to eat her out of house and home. There's nothing like resistance exercise to make you raging hungry before every meal. More so than cardio. It's nice to have a proper appetite before meals. It makes you really enjoy your food.
This morning wasn't the pleasant experience of yesterday and I wonder if it's to do with the fact that I worked out before breakfast, on an empty stomach. Also, part way through I realised I was feeling dehydrated from having been slightly overheated all night. It's interesting how I go about my day-to-day business not really noticing things such as how well hydrated I am, but as soon as you put any stress on the body you become hyper aware of how you've been treating it.
This afternoon I bought cross-trainers. After visiting several stores I gave up on trying to buy ethical trainers. Instead, I ended up with Nikes, possibly the worst in that regard. That aside, here's a tip: When you go into Rebel Sport, ask if they have any cheaper ones out the back. They do. Heaps cheaper. I said I didn't mind how ugly they were either, I just wanted supportive ones. But when the guy re-emerged with a sheepish look on his face, he said, 'You sure you don't mind the ugly?' I took one look at the crimson and chartreuse clodhoppers in the box and realised that in fact I'm more vain than I thought, and instead went for some blue and white Nikes. I hate Nike. As sung by Flight of the Conchords:
They're turning kids into slaves
They're turning kids into slaves just to make cheaper sneakers
But what's the real cost, 'cause the sneakers don't seem that much cheaper
Why are we still paying so much for sneakers when they're made by little slave kids?
What are your overheads?
Six months from now I'll be back to buy yet another pair of expensive trainers. I change my trainers more often than I clean my freezer. The laces are always breaking on me. This is weird.
Oh yes, and I also walked about an hour forty today, around Lake Ginninderra with mum. I think I'm going to be stiff tomorrow morning.
Today on Level Two I felt exactly the same as I felt on the first day of Level One — overwhelmed, sweating and wondering how the hell I'd ever manage to do ten days in a row of this, let alone ever advance to anything harder.
I'll have to keep reminding myself of that this week. Level Two is really not fun! But it's only 20 minutes, so surely I can put up with 20 minutes of hell? (It's not 20 minutes. It's 28 minutes but heigh-ho.) There are people around the world spending their mornings in even less pleasant conditions: sitting in traffic jams and riding the London subway are two such examples.
More worrisome: today for the first time I felt a pain in my ankle. I've never had trouble with my ankle, only ever knees. But twice it pulled me up short and I'm wondering if I'm going to have to start having trouble with those too, now. Welcome to middle age, I guess.
Most annoying for me, though, is that the extra movement required by this workout meant that my glasses didn't stay on properly. I can't see the TV without glasses. I used to have a pair of glasses with 'athletic grips' on them, not because I was ever an athlete, but because inexperienced opticians have trouble fitting me with glasses. Now I might have to sort out the glasses situation. I was told to stop wearing the contact lenses so much, so had to go back to wearing glasses a few years ago, darn it.
I know I wasn't doing the exercises properly today, because I had to look at what they were doing and emulate their form. So I can't even imagine how fit you'd have to be to do the advanced version of Level Two. Wouldn't that be awesome, to be that fit. But painful to get there. Is it all worth it?
One thing I do not like about Level Two is the commentary. There is even more emphasis on body image rather than on feeling better and living healthier. I'm not a fan of 'Fitspirational' motivation. I've listened to a few of the Jillian Michaels podcasts over the past few days, partly because I've mever watched Biggest Loser, and I wanted to get a better sense of who this woman is. She markets herself as a health advocate. So when she says things like, 'Imagine you're about to go jeans shopping, or better, shopping for a swimsuit. That always gets me to the gym', I'm reminded that she lives in California, because the only possible reason for being motivated with statements like that is thinking about what other people are thinking about you. In a word: narcissism. And that's not a healthy attitude. Instead, what I'd like to hear, just once: 'Imagine how great your back and neck is going to feel sitting at that work desk!' But I've never met an exercise evangelist who takes that tack. This must be symptomatic of our image obsessed society.
I spent most of yesterday with one leg stiffer than the other, which means I must have been 'phoning it in' for one set of the exercises. Either that, or I forgot which leg I'd done the first set of lunges on. (Handy hint: keep a track during Level Two so you don't exercise the same leg twice!) I was determined not to do that again today, because if there's one thing worse than having stiff legs it's having one stiff leg, but I think I might've unwittingly done it again after all.
I woke up this morning much stiffer all over than I had anticipated, though, which I'm learning to see as a good sign. I really thought I did phone it in yesterday morning.
This morning I followed the easy version of everything except abdominal exercises plus weights. (I imagine it's easier to do those abdominal exercises WITH the weights — it holds you down!) I tried to mix in a few of the harder variations with the cardio but I couldn't sustain it. I can't ever imagine myself being at the point where I can do the advanced version of these exercises. Those 'military' exercises with the leg extensions really, really kill. I wish they came a bit earlier in the sequence so I wouldn't have to dread them! And those squatting things you do with your weights and arms in a V — (What is she saying? V-flies? Is that a type of insect?) — those are no better, and I can't even sustain the easy version of that one without taking short breathers.
Man. I feel rooted. I'm sure I'm pale right now, not red. I also sculled two large glasses of water. Haven't managed to do that in a long time, especially not in cold weather.
At one point during a plank exercise I was seriously concerned I might throw up on the carpet, but apart from that, today's was possibly slightly easier than yesterday's torture. I spent yesterday with a slight soreness in the lower body, but not enough to notice, really. Or maybe I'm just getting more used to being sore.
Found myself becoming a bore as I discussed this workout with a friend at a birthday party.
At least I'm not the only one who's sore and stiff today. My husband spent yesterday weed whacking. He does this once in a blue moon. Misery loves company. He mentioned trying this DVD, though I'm pretty sure this DVD is made for women. Addressing the viewer as 'ladies' gives me that impression.
Thought I was going to die again today, but I did have the breath to yell 'I'm gonna die!' which kind of shouts hyperbole.
The phone rang during. I couldn't talk to the in-laws for puffing. Felt rude. Also bizarre. Who does exercises in their living room anyway? Pfft.
I'm sure feeling it in my upper legs. As for the strength exercises, I'm still not able to do them and am stopping a few reps before the end. I did do mostly the advanced version of cardio today, though.
Speaking of which, every morning I'm still having the same searing pain through the same ankle at exactly the same point in the routine — as soon as I begin the knee-ups. It pulls me up short and then I continue on my way and it doesn't bother me again. I'm not quite sure what to make of this, except for I'm glad I bought those new cross-trainers. If I weren't wearing good footwear at this point in the program, I've no doubt my joints would be suffering. Wear good trainers for this workout!
Woohoo! Halfway through!
I'm still hating Level Two. There's not one single part of it that I look forward to.
I didn't have that searing ankle pain today, possibly because I'd learnt to expect it and therefore took it easy. Also, that's how sod's law works, isn't it, and I wrote about it yesterday.
It's cold in that room in the mornings and I'd hate to be trying this in summer, because I find myself covered in sweat in no time. To be honest, I don't understand people who complain about winter — not Australian winters, anyway, and here is the coldest Australia gets. Exercising in the summertime is far more difficult as far as I'm concerned, when you have to do it before six in the morning if you want any semblance of cool.
The past few days I've managed to take the dog for his 6km walk as well as do this, because I haven't been sore. That was the goal. This workout regime wasn't supposed to be all-consuming — it was meant to be something I slot into my life as part of the morning routine, like brushing teeth (only a lot, lot less pleasant, I might add.) Unless you can get to that point, I doubt it's possible to keep something like this up.
Also, new sports bras. I already had some, but no manufacturer seems to have worked out how to make them last longer than about 3 months, after which they slowly turn into normal bras. For Level Two, that makes as much difference as good shoes. Men, maybe not so much.
This level is still making me pale. I looked half dead when I checked my hue in the mirror afterwards. I can tell it's not easy for Jillian either, though, because she actually stops talking for a bit after that last set of double jump ropes. (Which I still cannot do.)
I'm not yet managing to follow Natalie, except for some of the routine, but even following Anita, this is a good workout. I am determined to feel proud that I'm persevering with this given that I don't enjoy it, but it sure is easy to feel somewhat lacking if you're not managing to do the advanced version by this stage. I've got to remind myself — 16 days ago I could NEVER have done what I'm doing now!
Also, I didn't feel like I was going to die today. That's an improvement.
Really didn't feel like doing this today. About five minutes into it I was still not motivated, then realised I was wearing a thermal top. Don't do that. You'll get warm enough! Things got better when I got rid of the mid-winter attire.
It would've been easy to excuse myself from doing this today because I plan a day in the garden, in which case I'll be getting a good workout anyway. But that's not how it works.
So I did it. And it wasn't so bad. Keeping track of things by writing it down has been a useful thing to do because I can see how much easier it gets, even from one day to the next. This morning I was surprised to find myself doing the walkout press-ups without too much trouble. At the beginning of the month I could hardly do a single press-up. Only two more days on this level! Yay!
Thank goodness I'm finding it easier today!
I was worried last night when I did something to my shoulder. I know, I know, all this moaning about my knee and ankle, and whaddayaknow, I stuff up my shoulder. I don't think this DVD has anything to do with it, because I did a bunch of lifting boxes yesterday, but then I can't prove it didn't, either. In good news, it was fine this morning and I was able to do my press-ups and military bench presses — which, I'm VERY happy to say, are feeling much easier now. I still hate them, don't get me wrong, but what a difference a week makes.
Question for 33 year old extremely fit people: Is it usual to suffer these temporary but constant aches and sorenesses if you lead an active lifestyle? Or are these the teething problems of a sedentary person embarking on a new regime? I mean, I can sit at my desk all day and sure, I suffer a bad back and neck, but with all these new aches and pains, I reckon I'm coming out about even in the pain stakes.
Then again, there is a difference. There's good pain, and there's bad pain. (Bet you got sick of hearing that one when you gave birth.) The soreness after exercise settles into a warm state of relaxedness (looks like that's actually a word) and you sleep really well.
Except last night I didn't sleep much at all because of a mosquito which I never managed to squish. I reached for my iPod and listened to a few more Jillian Michaels podcasts, and strangely, this didn't put me to sleep. She's actually pretty funny. She's finds fart jokes hilarious and is likely to bust out with, 'I just laughed and snot flew out of my nose' as dishing out serious advice.
Here are a few things I have learnt about Jillian Michaels so far:
- She says she works out half an hour/an hour most days.
- She also rides horses. I'm counting that as exercise. So don't be fooled into thinking average people can look as ripped as Jillian Michaels on half an hour's exercise per day. Maybe some can. I know some Maori guys who were permanently ripped from the age of two and stay like that without doing deliberate exercise. But I'm talking about most people here.
- Jillian has a personal trainer. Most of us don't have that luxury. Instead, we have to find our motivation from within. I'm wondering, though, when people like Jillian Michaels and Oprah Winfrey wax lyrical about exercise and how great it makes them feel, how good does it really feel, when they still need personal trainers to keep them going?
- Jillian sometimes gets heartily sick of the gym, just like the rest of us.
- She is obsessed with counting calories. 'Obsessed' is my word for it. According to Jillian, she still has the 'inner mind workings of a fat person', and I can imagine she doesn't want to find herself there again, not after having made her fortune promoting fitness. But if you want to look like Jillian Michaels, most people would have to become equally mathematical in their approach to eating. That's not for me.
- Jillian takes a lot of vitamins.
- Jillian Michaels has been diagnosed with osteopenia.
Jillian is very open about her own background, her own psychological issues and her own state of health, and also about the fact she is a businesswoman, promoting all sorts of things including the consumption of coconut products over cow's milk, but here's what I take away from that last admission:
Listen to Jillian Michaels for your exercise routine, but if you're thinking of making serious modifications to your calorie intake, consult a qualified dietician.
I haven't made any modification to my diet. This is partly because I'm not overweight to begin with. I suspect, maybe, that I'm a so-called fat thin person, though. I don't own any scales, but if I had to guess I'd say I've put on a bit of weight this month. I feel like I have put on some muscle — but I'm feeling taller and 'bouncier'. (I'm not actually any taller. That's a disclaimer.)
The thing is, it's easy if you're of a certain personality to go overboard on these health regimes. (Disordered eating is not just for young people.)
Sure enough, today I feel about Level Two as I felt about Level One ten days ago — like I'm coping with this level, not sore afterwards, and ready to see what the next has in store.
I have mixed feelings about the prospect of an even harder level. I've heard Level Three has jumping jacks with hand weights. WTF.
I have noticed that I'm now able to touch my toes during the warm down stretch. So even though the warm down feels very short, it must be doing something for flexibility. This has been a surprise.
I did it! The jumping jacks with hand weights weren't that bad. But hey, these things are relative! If I'd watched this level beforehand, to see what I had in store, I would not have predicted that the sumo squats and the rockstar jumps would be the killers.
By this stage I know that there's no shame in following Anita when you start a new level. I tried following Natalie, but after halfway through the workout I was too exhausted to keep that up, and had to do the modified versions. I managed to do six travelling press ups each time before dropping to my knees. When I started Level One, I struggled to do even one proper press up. The rockstar jump is the only exercise that I felt my body just wouldn't do. But I did it. I did it anyway! To an onlooker, I was probably jumping about 3cm off the ground, but hey!
I can see why many people prefer Level Three over Level Two, but I can also see why others find Level Three hard on the knees. Plyometrics. Jumping. A lot of jumping about. Again, I'm glad I'm wearing these new crosstrainers.
Also, I recommend a clean floor for those 'superman' moves, which aren't as fun as they sound. I found myself lying with my nose right next to the carpet, up close and personal with a dead grasshopper.
The cool down was quick, and I didn't feel about to die at any point. I'm curious to know how sore I'm going to be later in the day.
I should have predicted it by now, but didn't: the second day on a new level feels harder than the first. Perhaps because the newly exercised muscles are still recovering? Then again, I did proper travelling push-ups for the full time, and managed the full version of side plank raise. Those sumo hops are definitely a killer. I couldn't do that for the entire time. The legs start shaking and then give out. Everything else I can do.
For the record, I wasn't sore after yesterday's workout, except for some tightness in the very bottom part of my stomach, and only when bending over. I'm very glad to be without the muscle soreness because I need to get shit done. On the other hand, lack of soreness does make me wonder if I'm doing it right. Damned if I do, damned if I don't?!
Are you familiar with the concept of 'stiff knees'? Not sore knees, just stiff. Are there muscles in knees? I don't even know. I'm not counting this as a particular nuisance; just an observation.
At the moment someone has caused a controversy on the net by encouraging black women to lose weight. I read a few of the opinions which were expressed as a result of this 'challenge', and thought this one was particularly worthy of reading:
Some people may look good and have a good physique, but not have good overall health. For example, women who smoke tend to weigh less (and some may use this, in part, for weight control), but they would obviously be less healthy. Another woman might exercise vigorously, yet have a very poor diet. She might have a striking physique, but not such a great health record.
- from Donald Hensrud, at the NYT
Actually, I feel like quoting the entire article, which is very short. I like that Hensrud makes the distinction between self-image, a fit physique and health, because so often we are led to believe that a fit physique (musculature and capacity for cardiovascular workouts) correlates one hundred percent with health, and it does not. This isn't an excuse for not keeping fairly fit, but I'm more and more inclined to believe that the Jillian Michaels regime is not for those with body-image issues, nor for those who are prone to obsession.
Today I felt really hot doing this workout, possibly because it was a bit later in the day before I got around to it. It's autumn here, and pretty cold. So I really feel for people doing this in hot conditions. You must be really covered in sweat.
Today felt pretty much the same as yesterday.
I've been reading the Health and Exercise feeds that come through my Zite app. Normally I skip reading those because I only feel guilty for not exercising properly.
This article has a title that shouts sensationalism: Never Grow Old from Livestrong, but has some interesting things to say about strength training for the no-longer-young. What they say about squats rings so true. If you can squat this makes a huge difference with minor strength training.
I was moved yesterday to blow the dust off my bicycle — an excellent bicycle once used for commuting but which is presently covered in dust and cobwebs. After trying to blow up the tyres, I realised the front Presta valve is missing its core. So, no imminent cycling for me. I do miss the leg strength I used to have before I got my drivers' licence, which was later than most people, in my early twenties. But this exercise DVD is reminding me of what it used to be like when I was twenty, bending down and forward and up again with no trouble whatsoever. It's feeling great. And noticeable for the fact I've been cleaning out the garage. Normally I'd be sore after a few days' energetic lifting and carrying. Thanks to the pain I suffered earlier in the month, I'm spared this latest recovery.
Today is a busy day and I knew that if I didn't get up really early to do the Shred then I wouldn't be doing it at all. I had to get it done before breakfast. Tell you what, I do much better with this workout when I've put something in my stomach about an hour before it. I realise not everyone has that luxury, though. Also, if you eat too soon before, you can end up feeling a bit sick when you're doing your plank exercises. So it's a fine balance.
On a very positive note, I had to do some heavy furniture lifting yesterday and I noticed a marked difference in what I was able to manage. Maybe it's partly the extra confidence to try lifting heavy things, but placebo effect or not, I was glad to be that little extra bit stronger. It wasn't just the extra strength in my upper arms that came in handy, but the extra strength in my legs. I was able to bend at the knee safely. It's definitely worth being that extra bit stronger than our regular, sedentary life demands from us.
Sunday today, and Mother's Day, which might've given me licence to take the day off exercising, and it almost did. But I figured I'd give it a go, just the modified version. I find bargaining with myself helps to get the DVD started sometimes when I'm not feeling enthusiastic. Sometimes for the first five or ten minutes I'm going through the motions thinking, I really don't want to be here, but something happens partway through, probably because I realise I'm closer to the end than to the beginning.
Something else happens in the brain department when I realise I'm going to hurt. Sumo hops, I'm looking at you. I think, 'I know this is going to hurt, but it's only going to hurt for the duration of the exercise, and afterwards I'm going to be just fine'. That helps me get nearer the end.
Someone has just written a new exercise book and says exercise shouldn't hurt. I see what she means. Why would anyone continue with this long term if it hurts? On the other hand, I hear what Jillian is saying — that if you want to be properly fit, then you probably do have to feel some pain, just like our ancestors would have when they were chasing food across the savannah, or whatever. Of course, they had a longevity of about 30-40 years. So they were only ever young.
To give you an idea of the heat you generate doing this workout, even when you're doing the modified version for some of them: it's frosty outside, the living room is completely unheated, yet I removed all my layers about half way through and am still warm. In summer, much use will have to be made of fans. Ideally I'd be one layer lighter when starting out, but I find those first plank positions give me carpet burn on the elbows, so I take off the long sleeves after those. I did pretty well today. I'm doing the advanced version of most things, but I don't think I'll ever be able to do full sit-ups with my feet tucked right in like that. But you know the real reason I hate that particular exercise? I think it's because sit-ups remind me of high school P.E. class, which I despised and dreaded, not so much for the exercise itself but for the militaristic atmosphere.
Yesterday I did a better job with the rockstar jumps. Today I substituted them with high knees, which are proving to be surprisingly tough on the knees and ankles.
I suppose I should be ecstatic about being so near the end of the 30 Day Shred, but I've already decided after noticing a significant improvement in my well-being that I'll have to continue with this or something similar after the 30 days are up, otherwise I'll seize right up again.
If you stop moving you die, basically. The oldest, fittest people I know get regular exercise. A commitment to regular exercise is soothing and depressing in equal measure.
Woohoo! Maybe because it was day 30, I pushed myself that extra little bit harder and it was only today, for the first time, that I was able to keep doing the jumping lunges for the entire time. For the dumbbell cleans I switched up to a 3kg weight from a 2kg, because I've not been finding that particular exercise hard. Until now, the 3kg weights have been sitting untouched but optimistic in the corner of the living room. When I bought them, I couldn't realistically foresee a time when I would actually use weights that heavy, but now I can. I'm looking back to my first day of this workout — can't believe I did Level One without weights and still found it tough.
But if it takes only this long to see such an improvement, I'm sure it takes the body the exact same amount of time to lose any conditioning.
Next, I'm motivated to try Ripped In 30, also by Jillian Michaels.
What I've learnt:
- For mothers who never did the follow-up pelvic floor exercises after pregnancy and childbirth, it's worth doing a bit of jump training just to get back your prior bladder control. I'd assumed it had gone forever, but should have done this workout four years ago.
- If you come at this from a state of unfitness, your body simply won't be able to do certain exercises, but your body works just like everybody else's body. It will make muscle, maybe in places you haven't had muscle. I have bulges in my upper arms that have never been there before. If you keep trying to do an exercise that you can't do, you'll eventually get there, because your body needs time to build the muscle. No point expecting yourself to do ten full push-ups if your arms can't hold you there. So do them on your knees without feeling like a dirty cheat.
- I'm better off exercising every single day. If I were to decide to exercise three times a week, or to even have one day off, I'd waste too much time arguing with myself about which days those would be.
- Food makes a big difference to how your body handles a tough workout. We're constantly told that food makes a difference to everything, but I'd never really put that to the test like you do when you do the same exercise at the same time each morning, sometimes after breakfast, sometimes not. Knowing that you'll have to do another workout within the next 24 hours makes you think harder about what fuel you're putting into your body, even if you're not following a specific meal plan.
OTHER observations:
- Some days you really feel like working out. Other days you really don't. It pays to put yourself on autopilot to get you through those days.
- The exact same workout can feel a lot different from one day to the next.
- Even on those days you don't feel like working out, the first five minutes are the worst.
- Yes, it is possible to get a good workout in your own living room with nothing other than a DVD and a couple of hand weights. I was skeptical about that before. If you're used to the intensity level of a Wii Fit or similar, you'll be surprised at what this programme will have you doing. I'd always thought of exercise DVDs as a bit of a waste of time — if you're going to exercise, properly exercise, kind of thing. I've revised that view now that I can feel the results.
- Good cross trainers are super important.
- At the age of 33, some of these exercises make my joints click in a way they never did when I was doing heavy exercise in high school. The scissor crunches in Level Three are the worst in that regard, with my hips clicking disconcertingly the entire time I'm doing them.
- Unfortunately, you can't take a picture of how good you feel. I've had a fair bit of muscle soreness throughout the month, sure, abating about a week before the end. So I guess those sore shoulders, knees and ankles were teething issues. That sort of soreness is of a different and far less worrisome nature from the sore neck, wrists and back I was getting from doing sedentary work. That said, this hasn't been a great month to do an experiment on desk related soreness because life has taken over a bit and I've hardly been at my desk at all. I'll be interested to see what happens when I'm able to sink back into my regular desk-work routine.
- On a less optimistic note, I do believe we have a limited amount of self-discipline, and we need to use it wisely. I've found that turning on the DVD and persevering with something I don't really want to do has consumed slightly more mental energy than I'd like it to. I have the added challenge (and privilege) of working for myself, so I also have to force myself to get to my desk on a daily basis. We're advised to get up from our desks every hour, so I'm feeling this constant back and forth struggle between pulling myself towards the desk, then having to pull myself away to do exercise, just as I'm getting into the state of flow. I predict this will take an enormous amount of willpower over the coming months.
- I'm tempted to modify my diet just a little to see if that would have an equally positive effect on well-being. I discussed the possibility of cutting out white sugar with friends yesterday who pointed out that already I don't smoke, drink or consume caffeine, and that if I were to give up sugary food too that'd make me a real bitch. Realistically, eating consistently well does take a lot of mental energy when we live in a society surrounded by delicious, not-so-healthy food, and I don't think I'm prepared to go there just yet. I'll just assume I've got a six pack of abs, under this layer of insulation.
UPDATE: A few weeks after I finished the 30 Day Shred our family did go sugar free. Also wheat free. More on that later.


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This flood can have a low humanitarian impact based on the Magnitude and the affected population and their vulnerability.
Updated: this report is based on update number 2.
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World: The role of armed forces and the ICRC in natural disastersMon, 23 Apr 2012 16:41:00 +0200 reliefWeb (en)
Source: ICRC Country: World The 16th Tokyo Defense Forum (TDF) and its Open Seminar were held on March 15th and 16th in Tokyo organized by the Japanese Ministry of Defense. The ICRC was invited as one of a few international organizations to participate in both seminars.
People and organisations: International Humanitarian Law Red Crescent cyclone Nargis Red Cross International Federation
After the Earthquake, but Before the FloodSun, 22 Apr 2012 02:01:00 +0200 antiguanews (en)
I ARRIVED IN PORT-AU-PRINCE BEN FOUNTAIN last December to find my friends coughing, sniffling, hacking and struggling for breath amid the orange smog that hung over the city like a cloud of Cheetos dust. Soon Haiti would mark the second anniversary of the earthquake, and I was back to do more of....
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World: Disaster by the numbers: Experts discusses rise of climate-related catastrophesThu, 19 Apr 2012 01:22:00 +0200 reliefWeb (en)
Source: Harvard University Country: World Reported natural disasters are up dramatically since 1950, with more lives damaged by homelessness and injury, even as modern medical care and improved disaster response have reduced the number of lives lost, an authority on global disaster data said Monday.
People and organisations: United Nations Harvard Humanitarian Initiative Francois-Xavier Bagnoud Francisco Javier Harvard Medical School Paul Gregg Debarati Guha-Sapir
For this events, GDACS has links to information from the following sources: EMM (1), JRC (17), NASA (6),
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Superstar genetic engineers Clive (Adrien Brody) and Elsa (Sarah Polley) specialize in splicing DNA from different animals to create incredible new hybrids. Now they want to use human DNA in a hybrid that could revolutionize science and medicine. But when … Continue reading
Fear is back. The film stars Adrien Brody as Royce, a mercenary who reluctantly leads a group of elite warriors who come to realize they've been brought together on an alien planet… as prey. With the exception of a disgraced … Continue reading
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Triple Academy Award winner Peter Jackson, whose The Lord of the Rings trilogy made motion picture history, now brings his sweeping cinematic vision to one of the screen's most enduring classics and one of the greatest filmic adventures of all … Continue reading
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It's a very confortable resort with a huge swimming pool in an amazing place. It was sunny during all the week. The food is very good, with a tematic dinner every day. The gym is very nice and the monitors are nice. The kids club has a lot of toys. And the pool bar is very beatiful with a waterfall.
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On February 10, 2008 from 10-6, presented by the award winning Anna Maria Island Chamber of Commerce, Anna Maria Island's premiere wedding merchants will be having an Island-wide, Strolling Wedding Festival. » Learn More
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Alpbach Technology Talks 2010
The Alpach Technology Talks took place from 26 to 28 August 2010 in the scope of the European Forum Alpbach. The motto was "Construction and Reality in Research and Technology".
The BMWFJ's working group dealt with the topic "Excellent research through excellent management – the importance of leadership and management in cooperative research". It was headed by Karin Grasenick (Convelop), who had contributed significantly to the design of the future potential analysis that is part of the selection process for the Laura Bassi Centres of Expertise.
Subject for debate of the workshop:
The importance of leadership and management in cooperative research has rarely been actively taken into account until now. The special challenge lies in bringing together many different aspects: excellent scientific content in inter- and/or transdisciplinary teams, leadership and development of the staff, management of finances and structures as well as communication with partners, etc.
Are leadership and management central success factors in cooperative research? The workshop attempted to answer this question by analysing practical experiences from research with regard to selection and evaluation processes and by exploring implications for future requirements.


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Pay R202.50 for cosmetic contact lenses from Cosmetic Innovations, valued at R450 (save 55%)
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A favourite 'tis the season holiday for many South Africans is strolling through their neighbourhood and eyeballing the Christmas decorations and twinkling lights bedecking windows up and down the streets. Considering the eyes are the windows to the soul, it's only fitting that you deck those out too. Though you could always strap twinkling lights to the frame of your glasses, you'd need to ensure that you're always near a power-source, and that could become very frustrating.
Rather than pimp your glasses, pimp your peepers with either cosmetic colour or funky lenses. With colours like hazel brown and light or dark grey, you could ditch your normal colour for a whole year and see the world through different eyes. As they say, the grass is always greener on the other side and those with blue eyes want brown and vice versa. If you're looking for more of a walk on the wild-side (or you want to terrify Santa when he comes down the chimney), the Black and Red Spider lenses or Yellow Cat Eyez provide a funky touch to even the most unexciting of irises. If you have a friend who lives for shock value, it'll probably make a perfect Christmas gift too.
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It costs about $35,000 to incarcerate a juvenile. It takes about $7,000 a year to educate one.
Juveniles can be tried as adults in all 50 states, and are vulnerable to adult punishments. They may also be remanded to adult prisons.
The U.N. Convention on the Rights of the Child states that crimes committed by a juvenile should not result in execution or life in prison without parole. In 2005, the U.S. Supreme Court ruled that it is unconstitutional to execute people for crimes they committed as children. As a consequence, a number of young people were released from death row into the general prison population. Five other countries execute people for juvenile offenses: Iran, Yemen, Nigeria, Saudi Arabia, and Pakistan.
April 12, NY Times: With Police in Schools, More Children in Court
March 12, 2013: Sherrilyn Ifill, President and Director/Council of the NAACP Legal Defense Fund, writes to oppose increasing the number of School Resource Officers, another name for armed police, in public schools because the presence of police increasingly criminalizes students.
January 2013: In the context of the horrific shootings in Newtown, Connecticut, the UCC Justice & Witness Ministries has signed on with many of our partners to this excellent statement: Police in Schools Are Not the Answer to the Newtown Shooting.
Twenty-Third General Synod, 2001:
"We affirm the right of juveniles to an equitable system of justice that respects the life and promise of our youth."


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In our zone blocking scheme,the tape never lies. CJ needs to just take 3-5 yd gains until a big lane opens.ITs obvious if he is getting hit in the backfield its no fault of his. IF the qb doesnt get out of a bad play,everyone is screwed.In my opinion CJ may need to seek help in the film room from past or present runners to improve his field vision,along with running with more authority.
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Seeking the best home teeth-whitening remedies can be a daunting and expensive task. Whether or not you want a professional whitening dentist treatment or some simple at-home traditional remedies, finding the right solution for your yellow teeth can be quite a time-consuming job. You are sick and tired of people looking at your ugly teeth and afraid to smile while on the other hand can't afford to spend hundreds or even thousands of dollars on a treatment that the insurance company can't cover.
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What great passes in this area. Hard to both see the scenery and have fun riding. We hooked up with some guys who rode in Europe 5 weeks a year and knew every geological, democraphic thing and where all to eat, stop, sleep and so on. So cool!
What great passes in this area. Hard to both see the scenery and have fun riding. We hooked up with some guys who rode in Europe 5 weeks a year and knew every geological, democraphic thing and where all to eat, stop, sleep and so on. So cool!
We could only approach the Stelvio Pass from the Swiss side (Italian side closed due to snow), and it was still spectacular. Try the drive down through Livigno and Bormio, then return over the lesser-known but equally-spectacular Umbrail pass.
OMG, you really have to experience this drive. I could go up and down all day long, and tried to but Mrs Jones wasn't as enthusiastic. Its is a motor bike mecca and bicycles too, but that didnt look like fun. I will stay in the car and try to get another go at it next year
What a great cycling experience riding up stelvio with hotel funvia. We went rode it up twice in one day. Great road wonderful drivers that gave you lots of room.
Cycled up and down Stelvio from Bormio in early October (we probably left it about as late in the year as feasibly possible - 16C at the bottom, but with 45cm of snow forecast for the top the following day). As a group of 4, we had one guy with us who had done this previously, the other 3 of... More
amazing road, i went innsbruck to bormio by stelvio pass ,many motorcycles on the road,excellent view.
The Stelvio Pass was rated by Top Gear a the best driving road in the world. I did this in Mid September 2013 and was not dissapointed. The road is totally amazing and I doubt that there's anything that can beat it. Be prepared though that this is not a road you can fly along, it's actually quite slow given... More
What a trip! Having spent days in and around the Alps, we did Stelvio on my sons birthday. Him on a 2013 GS Adventure, me on a 2013 Watercooled GS! Trip of a lifetime, our fellow travellers has seen the pass before! It was good weather, at least on the way up, and the views were just glorious! The ride... More
Stelvio pass is worth the time it takes to get there, but in terms of driving experience i have my doubts. We went there by car, towards the end of the season and relatively early in the day with sunny weather. Although the landscape is great, and the route interesting, it is virtually impossible to drive fast in more than... More
One of the most fascinating alpine passes I have driven in a car, now I just need to do it on a motorbike... Those who have been there know what it is like, others need to get there and experience it.
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