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Vehicle Donation Form
| Please
note: All vehicles must be no older than 1994.
|Donating your vehicle to the Red Cross is easy. Just fill out this simple form and click "Submit" at the bottom of this page. If you have any questions, please call us at 410-624-2030.
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To enroll in this course, click HERE.
Tuition: $10.50
* Currently Enrolled Students Log-In Here *
Online In-Service Training Course Code: ECE 0801
Course Description: This course familiarizes students with child care interior space design considerations as well as, appropriate furnishings and equipment. It also discusses use of facility spaces and special interest centers.
CDA Competency: Safe and Healthy Environment [1 hour / .1 CEU]
Washington STARS Credit: Environmental Design [1 hour]
Washington Core Competency: Content Area 2 Curriculum and Learning Environment [1 hour]
> Early Care & Education Professionals [1 hour]
Oregon Core Body of Knowledge: Learning Environments & Curriculum [1 hour]
Training Type: Annual Continuing Education
Training Delivery Method: Online
Cost: Fixed
Session Length: 1 Hours
Amount: $10.50
Session Level: 2
Participants will have an opportunity to interact with the trainer/instructor: The student is encouraged to contact the trainer and other student support staff by email, Live Chat, phone for support and resources. Student support hours are 8 am until 9 pm, 7 days a week. Student forum and assignments provide the student with opportunities to share experiences, to engage with the trainer and other students, and to reflect on what they have learned.
Audiences the training applies to:
Language(s) used in training: English
Content Focus Group:
Training Methods:
Description of Training Session:
When developing a layout of a child care facility, child oriented spaces are a significant issue. In these spaces children learn, play, and grow; therefore, they must be considered independently to ensure adequate number, size and age appropriateness.
This course familiarizes students with child care interior space design considerations as well as, appropriate furnishings and equipment. It also discusses use of facility spaces and special interest centers.
Learning Objectives:
This is a self-paced course that and can be saved and resumed during any point. Assessment question and answer sessions during the course monitor the students' progress, and support the student's progression, and learning objectives. There is a test at the end of each course. The questions on the test are completely based on the materials covered in the specific course. The student must get 70% or better to pass the test. If 70% is not achieved, then the training system automatically takes the student back through the course to review the materials that were missed on the test. The student is then returned to the test to try again for a second attempt if needed.
All courses are completely online. Nothing will be shipped.
2) Student enrollments are activated between 8 am and 9 pm PST, 7 days a week. It can take up to 30 minutes after enrollment for your courses to become active for access. However, in most cases it is within 5 minutes.
3) Enrollments submitted between 9 pm and 8 am (during the night) will be processed by 8:30 am the next morning.
4) Check your email for instructions to start the training. You will receive an email with the word PASSWORD in the subject line. Click on the link in the email, and use the log-in credential provided to access the course.
5) Attention Mobile Device Users! This training cannot be done on a mobile device. Cell phones and tablets do not have the required software to run the online In-service courses. A computer with internet access is required to complete the online In-service training.
6) Some students may find that they need to download or update Shockwave, Flash player or Java.
7) Some students may find that they have to update their internet browser, this is most often the case when trying to use Internet Explorer. We recommend Mozilla Firefox or Google Chrome for the best results. Our student support staff is happy to assist students with troubleshooting should you encounter technical issues, and will provide common suggestions for solving problems that occur when normal browser maintenance or application updates need to occur.
8) Cancellations and refunds requested within 72 hours after enrollment are available for courses/programs that have NOT been accessed. Refunds and Cancellations will be charged a 20% cancellation fee.
9) Once you log in and start a course, a refund is not available. After 72 hours, the payment credit can be transferred to a different training or to a new student if the training was not started by the original student for up to 30 days after enrollment.
10) Refunds are not available after 72 hours.
11) Refunds are not available for courses/programs that have been started.
12) Washington students must submit an evaluation form with a valid STARS ID number upon completion of the course and a certificate will be emailed to you. Certificates are prepared throughout the day, 7 days a week.
13) Completed courses are recorded in MERIT Monday through Friday, throughout the day continuously, between 8 am and 3 PM. If you complete your training in the evening or over the weekend, it will be recorded on the next business day during those hours.
14) During the last two weeks of December, expect longer processing times for enrollment and certificates due to the high volume enrollments and completed trainings during the year end rush. We recommend enrolling and completing your training prior to the end of December whenever possible.
Posted by Anne Luttrull on 15th Nov 2014
This is a great class to take for knowledge of how to manage children's spaces and for a quick course if you need just an hour.
Posted by May on 14th Jul 2014
Thank you so much for always being on line to answer any questions.. I loved this training.
Posted by denise on 7th Jul 2014
I never had to wait longer than 1 minute to chat with someone for help. They did a wonderful job helping me out :)
Posted by Jackie on 16th Jan 2014
I enjoyed the narration. I like the section "quizzes" , helps to keep the info fresh

subset: commoncrawl


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Vectren announced Tuesday evening it's selling its coal-mining subsidiary that employs more than 800 coal miners to a Southern Indiana-based coal-mining company.
Vectren Fuels, based in Evansville, will be sold to Sunrise Coal LLC, a subsidiary of Hollador Energy Company for $296 million, with capital adjustments not to exceed $325 million. The sale is expected to be completed by the end of the third quarter this year.
Vectren Fuels owns three coal mines in Southwestern Indiana that employ nearly 850 coal miners. They include two mines operated by Black Panther Mining in Oaktown, near Vincennes, and one in Petersburg operated by Five Star Mining.
The jobs of those 850 miners are not guaranteed at the mines after the sale is finalized, though. Vectren notes Sunrise Coal will start the hiring process soon and that all miners currently employed will be considered for hire.
A news release from Vectren states now is the right time for the company to shed its subsidiaries as the energy company grows its infrastructure. The proceeds will be used to retire $200 million in outstanding Vectren Capital bank term loans and pay down outstanding short-term debt, according to the news release
Have a question or comment about a news story? Send it to firstname.lastname@example.com
1340 AM WBIW, Bedford's Place To Talk. Serving Lawrence and surrounding counties since 1948!
© 2019 Ad-Venture Media, Inc. All Rights Reserved. WBIW.com and Listen Live Powered by HPC


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I drove together with Mabu who also lives in my city. I was glad that I didn't had to travel alone since we needed 2 hours for one way to Asu's apartment X_x. Because of this I was really unmotivated to go in the morning, but I told myself that it will be awesome and I was not disappointed :)
When we entered her apartment everything was beautifully decorated. I especially liked her christmas tree with a lot of disney baubels! She also decorated the tables very cute.
After eating we went outside to take a few pictures.
3 guests are missing on this picture because they took the picture or came too late.
This was my outfit. I have worn "Innocent Rose" by Btssb. I was happy that many people liked my dress. It's currently my favourite dress because I'm more interested in Classic-Sweet styles at the moment.
Here a few selfies:
It was a nice day and I could wear Lolita after a long break. In the last 5 months I only have worn it 2 times (Chocolate Meet-up and this event). But for january I already have planned 2-3 occasions to which I look forward to ^_^
Thank you for reading,
Miuko~ <3


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happy Tuesday! You can link up with Alyssa here.
Tuesday, November 26, 2013
Ten On Tuesday. True words, corgis and Christmas pickles.
happy Tuesday! You can link up with Alyssa here.
24 comments:
Sorry, but I am going to be one of those evil people eating turkey next month. But at least the turkey got to have a life... if everybody stopped eating meat, we just wouldn't have the animals in the first place. (And I would probably spend the rest of my life eating the same three meals over and over again).ReplyDeleteReplies
Well, I would not say that is true. I mean, we would still have animals even if people would stop eating meat, There would be no need for factory farming and terrible stuff like that.Delete
We would have some animals... but probably not turkeys or chickens (I'm assuming people would be giving up eggs as well).Delete
My great uncle had an organic farm. The only animals he had were cows (for fertilizer) and chickens. The eggs from those chickens were delicious. I don't know what happened to the cows, but I'd imagine they got eaten eventually.
Well, I guess there would still be turkeys and chickens unless the stupid humans kill all of them.Delete
I am glad that your uncle treated the animals well. When I hear things about factory farming etc. it just makes me soo sooo angry.
Hi KatrinReplyDelete
Nice post! I hate eggs too but I love those yellow sweet chicks jumping here and here!
OMG, I had no idea about the chicks :( This is horrible.ReplyDelete
I think there are a lot of things I wish I hadn't seen either. But then - if we don't see it then there would be nobody to make a difference like you do!
Christmas cookies :) I want to make some, too. I think I'm going to start the Christmas decoration soon - it snowed for the first time today! So sweet you're gonna make the cookies that remind you of your Mom and Grandma.
Weihnachtsgurke? What? Never heard of - even Wikipedia says it's most likely not German - hah! ;)
Ich hoffe, Du hast einen wunderbaren Tag! Ich drücke Dich gaaaanz feste, liebe Katrin :)Replies
It really is horrible. I don't know how people can do this. I mean, what is wrong with people! I just don't understand things like that!Delete
Thanks for your kind words, it really means a lot to me. I agree that it is important to know about things like that and for this to happen, people need to share what they know.
Hope you will have a great time decorating and making Christmas cookies!
I am pretty sure wikipedia is right! Thanks so much for looking it up! I guess Americans invented it! I asked a couple more people and nobody knows about it!
Ich drück Dich ganz dolle!
I'm thinking about baby chicks and eggs now. You've got me thinking xoReplyDelete
I've tagged you in a game... take part if you feel like it :-) https://confuzzledom.wordpress.com/2013/11/27/lets-play-holiday-season-tag/ReplyDelete
Corgi's are cute! my sister-in-law's family has one, he's adorable. but then again, I think all dogs are adorable.ReplyDelete
We are starting our Christmas baking next weekend, too! Lex and I are going to make sugar cookies and decorate them with sprinkles. :o)ReplyDelete
Corgi's are adorbs!ReplyDelete
Haha speaking of corgi, I was awed by Sharpei in Argentina. They did not interact with dogs, but just human beings, being on their own, very independent and posh looking. Christmas cookies sound delicious, I can't wait to see them! And yes, RIP to all these beautiful creatures & turkeys (even fish). Yes I've heard of Weihnachtsgurke, is it some kind of a good luck charm during Christmas?ReplyDeleteReplies
Sharpeis are so cute! Well, I love all dogs and think they are all cute. :) I made some cookies (well, more filled pockets) today and they turned out great.Delete
You are so right, I hope they will rest in peace. :(
Interesting that you heard about the Weihnachtsgurke. You get an extra gift when you find it on the tree first. But it does seem like it is not a German thing.
I would love a corgi! Not in my current place because of the steep stairs (bad for their backs, I've heard), but they are so adorable. They never stop looking like puppies.ReplyDelete
It makes me so sad that people still eat meat, eggs, etc. Just the smell makes me ill. We had an awesome meatless Thanksgiving dinner and I would bet a non-vegan would have been hard-pressed to tell that the pie didn't have eggs in it--it was just as rich and delicious as the traditional recipe!Replies
They really are adorable. They always look so happy! I really hope that I will reach a point in my life soon where I will be able to have a dog.Delete
It makes me sad too. Thinking about all the poor creatures makes me so sad. I am haunted by a picture of a poor angora bunny right now. I just want to cry.
I am glad you had such a good Thanksgiving dinner! I am sure it was delicious!
- AnonymousNovember 30, 2013 at 4:25 AM
I have a corgi (but you know that lol). She's pretty good most of the time. I have heard of the Christmas Pickle, but I've only heard about it from Americans who think it's a German tradition lol.ReplyDeleteReplies
Your corgi is soooo adorable! She is such a sweetheart! I would love to have one too.Delete
It is so interesting that you have heard about the Christmas Pickle but I guess it really isn't a German tradition, just something Americans made up! :)


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Get money-off your favourite items without having to move from the comfort of your home, you can indulge in numerous categories with Dorothy Perkins Supplying for all.
Boost your work wardrobe with some formal designs and classic ensembles, all available for less with Dorothy Perkins Voucher Codes. If you want to upgrade your collection but stay smart then why not check out their white-buttoned blouse? You can really acquire the whole look in one-shop as this merchant brandishes black court shoes, pencil skirts, trousers and more. You can get everything you need and more, why not add accessories to the outfit too with belts and bags. Brighten up your day with a yellow workwear dress; this skater dress merges both comfort and style. There are many versatile options sure to project style whilst keeping it smart.
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Looking for something a little more casual? Well you may wish to embrace the less formal designs created for daytime wear. Sport your favourite day dress, jeans or casual tops. There's a huge selection of different clothes ideal for the day so pick out your favourite and stay on-trend. Why not add a touch of glamour with accessories such as watches, bracelets, occasion necklaces and more.
Never miss out on fantastic deals available at Discount Promo Codes. When you save with their vouchers you won't just be doing yourself a favour but you will be making a huge impact for those that need help too. They donate a massive 20% of their profits to a good cause each and every month.


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Addis Ababa—In this darn age of globalization, you are supposed to buy those meals, and not grow them yourself.
Here in Ethiopia, where it is the business of 80 per cent of the people to produce them directly, the goal still remains an illusion, unfortunately. If only this lingering, lousy (during droughts, precious) rain would only vanish!.
If it does so soon enough, I have the hunch that we may have big enough harvest to give us some respite. Which means the possibility of our featuring in world news headlines again will have been reduced.
Overall then, we have every reason to thank our gods for the way the last rainy season has turned out to be. In areas that farmers have used extension package inputs, farmers are especially expected to produce bumper harvest.
Does that mean then that the country is well on its way to declare itself sufficient in food? Let's not forget that even in excellent years there'll always be corners in the country that for one reason or another will have poor harvest. But even we if exclude poor-performing areas from the calculus, could we still declare so? In my view such a conclusion is subject to yearly review, as it were.
So even if things turn out as desired this year, a legitimate claim will be that the country will be food secure for the Ethiopian year 1993 (or 2000/1). A relevant example perhaps, is what took place four years ago.
The country then had bumper crop. It even managed to export some.
The following year, it was a bust. Ordinary people, who had assumed that agriculture as they knew it (deficit and all) was good-bye, began to wonder how the much vaunted food self-sufficiency could have evaporated so soon.
Debate continues as to whether Ethiopia has its fundamentals right to enable it to be food self-sufficient. Some say it does, others think not.
I don't want to belabor the point here, as we have already heard the pros and cons on several occasions in the past. But we all can, perhaps, agree on the following facts: That, Ethiopia's agriculture at present at least, depends entirely on rain.
That, low inputs and traditional ways of production characterize this agriculture. That, we have a fast growing population which in many parts of rural areas has already given rise to individual holdings too small to make much economic sense.
And that quite a sizable areas of the country, for one reason or another, can't exactly be described as being productive any more. Actually it is possible to cite many more negative attributes.
Therefore, is our goal to become food secure in short order feasible? Every effort being exerted to bring about food self-sufficiency should be lauded, no doubt. However, two points come to mind that can, perhaps put off the acquisition of the Holy Grail.
Dependence on undependable rain. How the 1993 Belg and kiremt will turn out to be, nobody can pretend to have a clue.
And no matter how-well stocked our stores will get with fertilizers, improved seeds etc. if the rains are not right, we go right back to square one.
If the rains are right, and I hope they will be, everything will be hunky- dory. Here, it isn't implied that uncertainty in the weather is Ethiopia's monopoly (Neighboring Kenya is just coming out from three years of drought.
Many Kenyans have been forced to rely on food aid from outside). All I am trying to say is if bad years nullify food self-sufficiency, will it be right to put food security goals within a time frame, and short time at that? Degradation.
Ethiopia pins much hope in its agriculture; which is absolutely sane thing to do. But it is highly ironic that at the same time it lets its soil erode and degrade.
If the Americans say,
it is the economy, stupid!, we could
perhaps say,
it is the natural resources, goddamit! As
government policies change, so does the policy in agriculture. Somehow
we ought to ensure that every agricultural policy has, central to it,
the conservation and development of natural resources.
Even if we have to enshrine it in the constitution. As to the Holy Grail, I believe that we can have it if we aim at incrementally productive agriculture.
And that is a gradual process.


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Department of Pathology
NYU Langone Health has been a pioneer in the field of pathology since its inception, both through its earliest approaches for the dissection and study of human bodies and through the groundbreaking work of William Welch, who helped establish a laboratory for teaching the use of the microscope. In 1881 Welch was appointed Professor of Pathologic Anatomy and General Pathology, the first position of its kind in the country. Around the same time, a laboratory, devoted specifically to the study of the "pathology of many diseases," was founded through a gift from Andrew Carnegie at Bellevue Hospital Medical College. With its stated research focus, this laboratory became the first in the United States for teaching and investigation in pathology.
The research community gathered on Wednesday, January 30, to celebrate the extraordinary scientific contributions of Ruth Nussenzweig, MD, PhD, to the parasitology field, particularly malaria research. Dr. Nussenzweig was a professor of microbiology and pathology at NYU School of Medicine since 1965, and was the first woman to serve as chair of the Department of Medical and Molecular Parasitology.
The Pathology department has a new newsletter featuring updates on research highlights, publications, academic achievements, spotlight and more.
Assistant professor Shruti Naik, PhD, receives prestigious 'Innovators in Science' Early-Career Award. The honor, granted to only one junior faculty member from around the world every year, recognizes Dr. Naik's pioneering work in the field of regenerative medicine.
Pathology's professor Boris Reizis, PhD, professor of Pathology and Medicine, was honored with the 2018 Frederick W. Alt Award from the Cancer Research Institute (CRI) for his contributions to immunology. Dr. Reizis' research has had a major impact on advancing our understanding of dendritic cells, the key sentinel cells of the immune system.
Assistant professor Shruti Naik, PhD, was recently named a recipient of a $30,000 unrestricted award for her postdoctoral work on skin stem cells by the 2018 Blavatnik Regional Awards for Young Scientists. Dr. Naik's biomedical research, which demonstrates that skin stem cells retain a "memory" of previous inflammatory experiences, such as a wound or cellular trauma, was evaluated based on its quality, impact, novelty, and promise.
Dr. Navneet Narula featured for her ESC congress presentation and JACC publication in Cardiology Today. "The present study was performed in above-knee amputation and below-knee amputation specimens to describe the pathology of lower-extremity arteries in patients with CLI to better understand the mechanisms leading to amputation in patients with CLI,"
Case of the Week
Week 16: Case 1: Thoracic Pathology: This patient is an elderly male without significant medical history who was injured in an accident and was taken to the Emergency Department. During the workup, a CT scan of the...
Week 15: Case 1: Gastro-Intestinal and Liver Pathology: Adenocarcinoma, low grade, mucin-producing (of appendix origin) with peritoneal spread (pseudomyxoma peritonei, clinical). The patient is a 70 year-old female with history of ascites...
Week 14: Case 2: Uropathology: Malakoplakia clinically simulating renal cell carcinoma. The patient is a 60-year-old female with end-stage kidney disease due to diabetes mellitus, status post renal transplant one year prior...
New Research
HDAC stimulates gene expression through BRD4 availability in response to IFN and in interferonopathies
David E. Levy, PhD
View Article
Classification and mutation prediction from non–small cell lung cancer histopathology images using deep learning.
Aristotelis Tsirigos, PhD
View Article
Aifantis Lab: Oncogenic hijacking of the stress response machinery in T cell acute lymphoblastic leukemia.
Nikos Kourtis, PhD
View Article
Structure and Distribution of an Unrecognized Interstitium in Human Tissues.
Neil Theise, MD
View Press View Article
DNA methylation – based classification of central nervous system tumours.
Matija Snuderl, MD


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Campaigning in a swing state is the adventure of a lifetime. Barack needs hundreds of Northern Californians in Colorado for 2 or 4 days from 11/1 – 11/4. Catch a plane or drive 18 hours east. Barack needs you! Your country needs you!
Go to my.barackobama.com/page/s/oosco to learn more and sign up.
Or Come to Vegas!
If you absolutely cannot get to Colorado, go to Las Vegas! Visit Drive for Change to Nevada.
Travel for Change Blog Entry: What It's Like
To get a taste of what it's like to travel for change, read Wade Sanders' post in the "Sunnyvale for Obama" blog, here:
Campaigning in Reno blog entry.


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How Can I Find Out What I Should Sell My Customers?
You've sold your customer your product or service.
You have other products and services that you offer.
How do you know which one your customer could use?
You ask them...
Maybe you're thinking it would take ages to ask every customer you've got.
In which case use a survey.
So using the principle of testing what you deliver...
I created a survey last year using www.surveymonkey.com.
This is one of many sites that allow you to design, create and host surveys. There are many, many others
The survey was originally written to find out the exact answers to the question "what do my potential clients want?"
I've re-opened the survey for this month so you can check it out.
You can help me by filling in this 10 question survey because I'm interested in your opinions now.
When you've completed it you'll understand quite how powerful a survey can be.
If you want to find out what you can sell to your customers you can ask them a series of matrix style questions. This is demonstrated in the survey.


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Transaction charges vary according to mode of payment and from domain to domain on SabPaisa platform.
However on Sabpaisa we offer quite competitive rates. If you are a business entity or an institution wanting to partner with us on SabPaisa platform, please write to us at abhimanyu.jha at sabpaisa.in & sabpaisa at srslive.in.


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Huron County SafePlace Huron County SafePlace
Here's a sample of our volunteer opportunities:VIEW AS
Mission Statement
To provide a supportive environment in which domestic abuse survivors can assess their needs, evaluate alternatives, access caring and compassionate services, and be empowered to make decisions about their future.
The Huron County Coalition Against Domestic Abuse is a private not for profit corporation (501c3). The Coalition was established in 2003 to raise funds to build the shelter now known as Huron County SafePlace. Construction of the shelter began in August 2004 and was completed in the spring of 2005. The shelter opened its doors to serveHuronCountysurvivors of domestic violence on November 28, 2005. We now service Huron County, Tuscola County, Sanilac County and surrounding areas.
Huron County SafePlace services shall comply with the Michigan Domestic Violence Prevention and Treatment Board's statement of philosophy:
Domestic violence is rooted in a sexist social structure that produces profound inequalities in roles, relationships, resources, and power distribution between women, children, and men in families. Domestic violence is damaging to those individuals directly involved and to society as a whole. It is criminal conduct and which cannot be tolerated. Prevention through education, advocacy, and appropriate intervention is the ultimate goal. All victims should be provided safety and must be treated with dignity and respect.
Interventions that blame the victim and do not hold the abuser accountable for the violence are ineffective and inappropriate. Huron County SafePlace shall encourage and advance the empowerment of victims and seek social change that addresses the existing imbalance of power within violent relationships.
The Michigan Domestic Violence Prevention and Treatment Board, as well as Huron County SafePlace, believes that to make informed choices for themselves and their children, victims should have access to safety, information about domestic violence, available options, and community resources. To carry out their decisions, victims of domestic violence may require support and advocacy that respects their right to self-determination.
This information
Might be out of date
Do you work for this organization?
Request administrator status and update its information!


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I've been looking ahead to next year as we prepare to have my oldest daughter start kindergarten (public school kindergarten). I came across this Kindergarten Readiness list while searching for our state's kindergarten standards. Below is a list that was used to assess the readiness of Vermont Kindergarten children during the first two weeks of school. I know each state has it's own standards and expectations (and some are very different than the ones listed here), but I feel this list covers a majority of the expectations for Kindergarten readiness in public schools and may be helpful for those wondering about their child's Kindergarten readiness.
Social-Emotional Development
Plays cooperatively with different children
Separates easily from parent/caregiver
Uses problem solving skills in social situations
Appropriately expresses feelings and needs
Adapts to transitions within the school day
Interacts positively with adults in the classroom
Approaches to Learning
Can persist in a self-directed activity for at least 15 minutes
Appears enthusiastic and interested in classroom activities
Uses a variety of learning strategies in the classroom
Is able to pay attention during teacher directed group activities for approximately 15 minutes
Knows when and how to use adults as a resource
Initiates activities in classroom
Shows curiosity (asks questions, probes, tries new things)
Follows simple classroom rules and instructions with reminders
Communicates needs, wants or thoughts in his/her primary language
Engages in conversation (complete sentences, turn-taking, etc)
Understands simple directions, requests and information
Cognitive Development
Shows awareness of how books are organized and used
Can recall and explain a sequence of events (retelling a story, recalling a recent activity)
Recognizes his/her most commonly used name in print
Engages in imaginative play
Shows ability to discriminate and identify speech sounds
Recognizes 10 or more letters of the alphabet
Uses scribbles, symbols or letters to write or represent words or ideas
Shows the ability to count 5 or more objects using one-to-one correspondence
Can identify several basic geometric shapes (e.g. square, circle, triangle, rectangle)
Physical Health and Development
Demonstrates age appropriate self-help skills (dressing, toileting, washing hands)


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After TeenStreet, I had about five days until my parents and friend from Taylor, Maggie, came to visit me. They arrived on Thursday, August 13 and spent some time in Carlisle and met the people I had worked with over the summer in the office (especially my supervisor boss lady).
On Saturday, the four of us left for Scotland which was an adventure of its own, and later I will retell the tale and post pictures. But for now, I must be quick.
We arrived back in the States late Friday (Aug 21st) night, which as soon as I got home, I slept for 12 hours. Since then, it has been a whirlwind of visiting people, dinners, showing pictures, etc. I barely had time to unpack, wash my clothes, and repack. But thanks to mom, that was all possible.
In the morning, I leave for Upland, Indiana to embark on my last year at Taylor. I'm a senior...eep!
This isn't the end of my blog though, as it is titled there and back again. So in the next few updates I'll talk about Scotland, final thoughts on the summer, and then I'll start doing updates of my senior year since I will be co-editor of the Life & Times section of my school newspaper, and have various things (including more traveling!) planned for the year.


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BOULDER, Colo., Dec. 11 /PRNewswire/ — Enterprise Management Associates (EMA), a leading IT management research and consulting firm, today issued its annual take on IT management trends to watch for in 2008. The 2008 trends span the entire IT management market and represent many of the technologies that will be top-of-mind for IT professionals during the coming year, including the Configuration Management Database (CMDB), Service Catalogs, Data Center Automation and Virtualization.
"EMA is uniquely positioned to speak to these trends because of our focus on IT management and the constant interaction among our close-knit team of analysts and consultants," said Dan Twing, COO at EMA. "This interaction both helps us identify areas where technologies are converging and keeps our research grounded in the real-world issues facing enterprise IT."
EMA has identified nine hot topic areas for the IT management market in 2008 and foresees the following:
— Configuration Management Database (CMDB) Systems — EMA sees continued growth in CMDB adoption among enterprise IT in 2008 and anticipates that IT professionals will increasingly link CMDB initiatives to other key IT management technologies, including the Service Catalog and Application Dependency Mapping. In 2008, EMA analysts and consultants will put a special emphasis on helping IT develop effective metrics for assessing and communicating the value and impact of CMDB deployments. — Data Center Automation (DCA) — In 2008, DCA will be a hot topic for medium and large enterprises as they look to the Data Center to provide strategic value, agile service delivery and competitive differentiation. EMA expects substantial growth within this rapidly changing market space as the convergence across the 15 DCA disciplines identified by EMA in its 2007 research intensifies and market consolidation accelerates. — Virtualization — EMA predicts that virtualization will continue to change the face of enterprise IT and business operations alike in 2008. It expects virtualization to converge with traditional markets, new technologies to drive new use cases and enterprise IT organizations to expand virtualization deployments beyond the Data Center. — Business Service Management (BSM) / Service Level Management (SLM) — EMA believes that the differentiation between SLM and BSM will become clearer to the enterprise in 2008 as BSM emerges as a strategic approach for running IT while SLM settles in to monitor and manage more traditional IT services. — Next-Generation Asset Management (NGAM) — In 2008, enterprise IT organizations will be faced with increasing demands to run IT like a business. EMA anticipates that this pressure will drive convergence between traditional lifecycle asset management and other IT management disciplines, such as service planning and service portfolio management, chargeback and demand profiling, change and configuration management and capacity planning from a cost perspective. — Automating IT Service Management (ITSM) — During the next 12 months, enterprise IT will be faced with the challenge of automating the measurement of IT effectiveness based on best-practice process objectives such as ITIL, Six Sigma, COBIT and CMMI. EMA sees three key technologies that will evolve out of this need to automate ITSM: (1) Service Catalogs and service portfolio management; (2) automation of IT workflow and service provisioning; and (3) service desk and knowledge management. — End-to-End Application Management — In 2008, EMA will develop the industry's first end-to-end roadmap to identify the technologies that must be addressed to provision, monitor and optimize application delivery across global IT organizations with distributed infrastructures. It believes that application management will shape up as a "must-have" technology in enterprise IT, particularly as massively distributed systems that include SOA and Web services-based applications continue to gain momentum. In addition, it anticipates that application discovery, automated dependency mapping, application flow analysis, CMDB and inter-component analytics will all be a part of this end-to-end picture. — IT Governance and Risk Management — Recent events have forced the technology-dependent enterprise to recognize that the responsible governance of the business is linked directly to the responsible governance of IT and that IT risk is, in fact, business risk. In response, EMA predicts that 2008 will bring major changes to the governance of IT and the management of IT risks, including entirely new approaches to configuration management, asset management and security as well as the emergence of solutions focused on IT governance, risk and compliance management. — Software as a Service (SaaS) — In 2008, EMA analysts see the SaaS model continuing to gain momentum as a delivery option for companies of all sizes. SaaS is forcing companies to re-think their IT goals and objectives to identify utility versus business-enhancing activities, and to make strategic decisions regarding delivery options for each. In this climate, SaaS will become an increasingly attractive option and EMA expects significant growth in the SaaS marketplace throughout 2008.
"While we will continue to conduct research across a wide array of IT management practice areas, each of these hot topics will receive a considerable amount of attention from the EMA team in 2008," said Twing, "Expect to see new research, advisory notes and articles expanding on these topics in the future from EMA."
An overview of planned 2008 EMA research on these topics can be accessed directly at http://www.emausa.com/ema_collateral/EMA_ResearchTrackCalendar-2008.pdf. In line with these thought leadership trends, EMA is also offering Research Track Sponsorships to IT vendors. For more information on EMA's sponsorship opportunities, please contact Kevin Hecht at firstname.lastname@example.com or 303-543-9500 x124.
About Enterprise Management Associates
Founded in 1996, Enterprise Management Associates (EMA) is a leading industry analyst and consulting firm dedicated to the IT management market. The firm provides IT vendors and enterprise IT professionals with objective insight into the real-world business value of long-established and emerging technologies, ranging from security, storage and IT Service Management (ITSM) to the Configuration Management Database (CMDB), virtualization and service-oriented architecture (SOA). Even with its rapid growth, EMA has never lost sight of the client, and continues to offer personalized support and convenient access to its analysts. For more information on EMA's extensive library of IT management research, free online IT Management Solutions Center and IT consulting offerings, visit http://www.enterprisemanagement.com.
SOURCE Enterprise Management Associates
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Law Office of Joel Gonzalez, PLLC
Highly Experienced Bankruptcy Lawyer-Corpus Christi-TX
Firm Overview
My firm's main focus is on consumer bankruptcy practice. We also handle personal injury cases, and other cross-over areas.
My firm was established in February 2008.Example cases We help people facing creditor lawsuits, foreclosure, repossessions or simply having difficulty keeping up with their bills. We are a federally designated debt relief agency and help people file for bankruptcy when appropriate.
- Main Office
700 Everhart Road
Suite G-2
Corpus Christi
- Phone
- (361) 887-6363
- Fax
- (361) 654-3622
- Websites
My firm was established in February 2008.Example cases We help people facing creditor lawsuits, foreclosure, repossessions or simply having difficulty keeping up with their bills. We are a federally designated debt relief agency and help people file for bankruptcy when appropriate.
700 Everhart Road
Suite G-2
Corpus Christi TX 78411
- (361) 887-6363
- (361) 654-3622
- Free Initial Consultation?
Yes, I do offer a no obligation initial consultation.
- Services Offered For Fixed Fees?
Every client's situation is unique and therefore I don't have a "one-size fits all" approach regarding fees.
- Hourly Rates
Fees vary depending on the case.
Office Information
- Office Hours
Monday through Friday
9:30 a.m. to 5:30 p.m.
Arrangements for emergency hours can be made on a case-by-case basis.
- Office Manager
Lisa Perez
- Emergency After Hours
- Languages Spoken
My assistant and I both speak Spanish.
9:30 a.m. to 5:30 p.m.
Arrangements for emergency hours can be made on a case-by-case basis.
How did your firm decide on the primary area of practice(s)?
In law school my favorite subject was bankruptcy.
What is your firm's point of view regarding clients educating themselves on legal issues?
I think it is a good idea for a potential client to familiarize themselves on legal issues. This way, when I consult with a potential client they know the language. It also helps them better understand their options.
Is your firm willing to review documents prepared by clients?
I would generally not assist a client who wants to represent themselves because it has the potential to create an inadvertent attorney-client relationship.
Is your firm willing to coach clients who want to represent themselves?
Due to possible exposure of liability, I would not be able to perform this task.
Joel Gonzalez
I previously worked for a mid-sized firm, working on personal injury, worker's compensation, social security, and other matters. During my tenure, I also started a consumer bankruptcy practice from the ground up. I discovered that I found bankruptcy law more interesting than any other area I practiced. Based on this, when I left to start my own firm, naturally bankruptcy became a main tenant of my practice.
I have had personal friends file for bankruptcy and have been able to gauge how it affected their life. I use these experiences to better understand what my clients are going through as we go through the proper procedures in bankruptcy.
I am straightforward. I have told potential clients in the past that it was not cost-effective for them to file bankruptcy. Although it has cost me some business I feel good because I did the right thing.Personal interests:
Learning strategies to beat creditors. I also enjoy reading books, fishing and spending time with my family.
- License
- Bar Number: 24053233
Texas , 2006
- Bar Number: 24053233
- Education
- Cleveland State University - Cleveland-Marshall College of Law
Juris Doctor , 2004
Cleveland, OH
- Texas A & M University
Bachelor of Arts , 2000
Corpus Christi, TX
Majored in Speech Communication with a Minor in Philosophy.
- Del Mar College
Associate of Applied Science , 1998
Corpus Christi, TX
- Cleveland State University - Cleveland-Marshall College of Law
* Nolo has confirmed that every member attorney has a valid license and is in good standing with the state agency that licenses lawyers. Any past disbarments and suspensions (with possible exceptions for minor violations or nonpayment of dues, in our discretion) will be indicated accordingly in the badge. Member attorneys are required to notify Nolo immediately if they become the subject of any disciplinary action by any state licensing agency.


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Wednesday, 27 March 2013
7 comments:
- Angelique said...
Great card. Funnie image and beautifull colouring. Love the little balloons, so cute.
Thank you for joining us at Creative Card Crew
- 27 March 2013 at 22:12
- Doreen said...
Fabulous card...love the image.xxx
- 27 March 2013 at 22:40
- Lisa Carroll said...
Wonderful card! Love the black and red color scheme! :) Thank you for joining us in "Anything Goes" challenge over at the Simon Says Stamp challenge blog this week! xxo
- 28 March 2013 at 18:07
- Jennie - The Crafty Wife said...
Love the colours and such a cute image too. A perfect card for a young man. Thank you for joining us at OSAAT. Jennie x
- 28 March 2013 at 21:55
- Hazel said...
I bet your nephew loves your fun card. Thanks for joining us at OSAAT. Hazel x
- 29 March 2013 at 09:27
- Karin Trollkatta Lilleseth said...
Wow, such a fun card you`ve made :-)
Thanx for joining at Kenny K`s Krafty Krew this time. Love to see you again soon :-)
Hugs from Karin
- 30 March 2013 at 22:55
- Tracey said...
Super cute Debra! Your nephew is sure to love it. Thanks for joining us at OSAAT, hope to see you back again soon.
Hugs, Tracey (DT)
- 4 April 2013 at 23:19


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Redman defends WA Govt's timber industry efforts
Forestry Minister Terry Redman insists the Government has handled the industry well, despite a range of problems coming to light in recent weeks.
A highly critical auditor-general report on the Government's management of the state's forests came just days after 44 staff were made redundant at a south-west mill.
Whittakers Timber Products laid off much of its workforce at the Greenbushes facility, largely due to an uncertain supply of logs.
Mr Redman says it is a tough time for the industry but that is due to global conditions, not Government mismanagement.
"When you can't sell your product because people are tightening up their products, that means it's going to affect your business and that's what's happening in the timber sector," he said.
"The other problem that's there is as we move forward in forest harvesting, we're moving more into regrowth forest and getting less of that more mature forest, which means it's more challenging to turn a profit."
Mr Redman concedes the industry is in a difficult place but has defended the Government's role in that.
"Well we need to remember that the backdrop of the economy right now is pretty tough times," he said.
"If you take out the resources sector, just about all industries will tell you that things are difficult and challenging.
"There's no exception to the timber industry, that's exactly the same."
Topics: timber, states-and-territories, wa, albany-6330, denmark-6333, katanning-6317, bunbury-6230, greenbushes-6254


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What We Have in Common with the American Cleft Palate-Craniofacial Association
This past weekend I gave the keynote address at the American Cleft Palate-Craniofacial Association meeting in Chicago. My talk was entitled "Facing History: Understanding Craniofacial Care in a Broader Cultural Context." I spoke about how there are common threads running throughout the personal narratives of people born with atypical anatomies, one of them being that what others see as simple "deformities" or sources of stigma are often experienced as livable, integral parts of subjects' lives.
The meeting was great; I learned so much from talking with the professional care providers for craniofacial anomalies! Here are a few of the things they know that those of us working to help families dealing with intersex need to know:
What's happening at ISNA in 2004?
In 2004 ISNA's energies are focused on reforming U.S. medical education with regard to intersex.
Letter to The Sciences RE: The Five Sexes
The following letter was published as Chase, Cheryl. 1993. Letters from Readers. The Sciences, July/August, 3.
As an intersexual I found Anne Fausto-Sterling's "The Five Sexes" [March/April] of intense personal interest. Her willingness to question medical dogma on intersexuality is unique and refreshing. I understand that she has not had the opportunity to meet with any "corrected" intersexuals; I believe that I can provide some perspective on the experience. Surgical and hormonal treatment allows parents and doctors to imagine that they have eliminated the child's intersexuality. Unfortunately the surgery is immensely destructive of sexual sensation and of the sense of bodily integrity. Because the cosmetic result may be good, parents and doctors complacently ignore the emotional pain of the child forced into a socially acceptable gender, his/her body violated by the surgery, and again during frequent genital examinations. Many "graduates" of medical intersex corrective programs are chronically depressed, wishing vainly for the return of body parts, and suicides are not uncommon. Some are transexual, rejecting their imposed sex. Follow-up of adults to ascertain the long term outcome of intervention is conspicuously absent.


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order by popularity | order by alphabet
Fallacy Of ReasonSoulstorming EchoesMimetic ConflationManifestationImpermanence Of BeingSynoptical IncoherencePredestined To PersevereExistence Beyond BeingFolly And WeaknessWill To PowerAnochi KoferTelesisCatatonic EntanglementMonolithArchaic HalosOrder From ChaosConcentric DiversionsMitigated EnmitySilence Goes UnheardHeteronomy Of The WillNescientiaThe Doer Alone LearnethEndemicy PreordainedKarmic ImpedimentStratum
Related Information for Emeth The name's source: Emeth = True, Justice (in Hebrew).Emeth was formed back in October 1997 in Belgium, by some people who weren't completely happy with the bands they played in. The motivation and dedication to do better quickly led to several releases and the opportunity to play multiple live-shows. After having experimented for a few years and hereby seeking a musical identity with the inevitable line-up changes, some members wanted to evolve into a brutal unrelenting d.. read more


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For us, bread&cup is not just about selling food. We believe we are peddling ideas and information, as well. This is one of the things I love about the Farmer's Markets. Every week we give our community an opportunity to come across a new find they can take home.
I believe we all love to learn something new. We were born with this curiosity. But the speed of life has the ability to wean us off of this nourishment. So when folks slow down and stop by our booth, we see it as a chance to help someone discover a … more »


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Oh what a day – Valentine's Day, that is. Whether you're celebrating this holiday with single friends or spending a romantic evening with your special someone, the question arises, what's for dessert? Don't serve the same old treat this year – Debi Mazar and Gabriele Corcos, stars of the Cooking Channel's Extra Virgin, have partnered with House Foods Tofu to create delectable (and healthy) recipes for this sweetest of days!
End a romantic evening or friendly dinner with Debi & Gabriele's Tofu Chocolate Budino. This twist on a classic chocolate pudding combines their Tuscan style of cooking with House Foods Premium or Organic Tofu Soft, cocoa powder, vanilla and brown sugar for a true match made in heaven!
Tofu Chocolate Rosemary Cookies
Created by Debi Mazar & Gabriele Corcos, stars of Cooking Channel's show Extra Virgin
1 ½ cups all purpose flour
½ tsp baking powder
½ tsp salt
1 tsp dried rosemary, crushed, plus more for sprinkling
½ package (7 oz) House Foods Premium or Organic Tofu Soft, patted dry
1 large egg
¾ cup granulated sugar
½ cup canola oil
1 tsp pure vanilla extract
4 oz 60% bittersweet chocolate, chopped
4 oz semi sweet chocolate, chopped
½ cup chopped toasted walnuts
Heat oven to 400 degrees. Line a sheet tray with parchment paper or a silicone-baking mat.
In a large bowl, whisk together the flour, baking powder, salt, and rosemary. Set aside.
Add the tofu, egg, sugar, oil, and vanilla to the bowl of a food processor and puree until smooth.
Combine the tofu mixture with the dry ingredients and stir well (batter will be thick). Once smooth, stir in the chocolate and nuts. Lay out a 24-inch sheet of parchment paper. Spread the dough across the middle (leaving about four inches on each side of the dough to twist) then roll up the dough into a log, twisting the ends of the parchment to close.
Place in the freezer to firm up for at least 1 hour.
Slice the dough with a serrated knife into ½ inch rounds, place on the sheet tray, patting into perfect rounds, if necessary, then sprinkle the tops lightly with more rosemary. Bake for 14 minutes, until set, and lightly golden around the edges.
Makes 36
Tofu Chocolate Budino
Created by Debi Mazar & Gabriele Corcos, stars of Cooking Channel's show Extra Virgin
1 (14 ounce) package House Foods Organic or Premium Soft (silken) Tofu
8 ounces good quality bittersweet chocolate, chopped
3/4 cup light brown sugar
2/3 cup water
2 tablespoons unsweetened cocoa powder
2 teaspoons pure vanilla extract
Combine sugar, water, and cocoa water in a medium sized saucepan. Bring to a boil, and stir until sugar is dissolved. Simmer for 5 minutes. Turn off heat and cool slightly.
Melt chocolate in a glass bowl set over a saucepan of lightly simmering water.
Add both mixtures plus Tofu into a blender and puree until completely smooth. Divide the chocolate mixture among ramekins and place in the refrigerator for 2 hours or up to overnight.


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Rehabilitation is the process to regain full function following injury and involves restoring strength, flexibility, endurance and power. It is achieved through various exercises and drills. Rehabilitation is as important as treatment following an injury but unfortunately is often overlooked. The aim of a rehabilitation program is to regain pre-injury levels in all aspects of physical fitness. A full rehabilitation and strengthening program is essential to ensure full recovery and in order to prevent re-injuries. Select the options below to view exercise demonstrations:
Foam Roller Exercises
Self myofascial release is a way of stretching the fascia yourself, without a therapist to do it for you. In most cases this is done using a foam roller - a cylinder of dense foam. Foam rollers can also be used to perform other exercises too, such as balance and core strengthening exercises.
Plyometrics or plyometric exercises are a form of strengthening exercise, incorporating jumping, bounding and hopping movements, which works to increase power in the muscles. Power is used in the vast majority of all sports and so plyometrics can be used to help develop this for most athletes.
Stretching Exercises
Stretching exercises for the foot, ankle, lower leg, thigh, hip, groin, shoulder, neck, upper arm and elbow. We also explain flexibility and the various types and methods of stretching.
Principles of rehabilitation
Regardless of the type of sports injury, the principles of rehabilitation are often the same. We recommend seeking professional advice before embarking on any rehabilitation program. It is important to understand that everyone is different and will respond to different exercises and treatment regimes at different rates.
Knee Exercises & Knee Rehabilitation
We have also categorised them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. Exercises for specific injuries:Hamstring strain, Patellofemoral pain syndrome and ACL injury
Hip & Groin Exercises
We have hip and groin exercises for rehabilitation of specific injuries including groin strain. Click here for hip & groin stretches. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.
Shoulder Exercises
We have shoulder exercises for rehabilitation of specific injuries including rotator cuff strain, dislocated shoulder and AC joint sprain. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice. It is essential an accurate diagnosis of your injury is made before beginning any shoulder rehabilitation. Stabilization of the shoulder girdle (includes shoulder blade) as well as any deficit in spine function is important to prevent a shoulder injury recurring.
Arm & Elbow Exercises
We have exercises for rehabilitation of specific injuries for example tennis elbow exercises and golfers elbow exercises. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.
Wrist & Hand Exercises
We have exercises for rehabilitation of specific injuries such as Carpal Tunnel Syndrome. We also have general wrist and hand exercises below. Select from the articles below to view videos and coaching tips on these wrist and hand rehabilitation exercises.
Core Strengtheng Exercises
Core strengthening or core stability is the name given to the strengthening of the corset of muscles surrounding the back and abdomen.
Back Exercises
Select from the links below to view specific exercises to strengthen the back muscles. For prevention of back injuries and back pain then core strengthening and pilates type exercises are often recommended. It is important to get advice before doing back exercises as back injuries could be made worse by doing the wrong exercises.
Pilates Exercises
It is important pilates exercises are performed correctly. An understanding of the basic principles of pilates and learning to contract the core is important.
Lower Leg & Ankle Exercises
Lower leg and ankle exercises
Free Weights Exercises
Free Weights Exercises
Resistance Band Exercises
Resistance Band Exercises
Abduction in Scapula Plane
Abduction in the scapular plane works the front deltoid and supraspinatus muscles. Like a lateral raise shoulder exercise but with the arm slightly forwards at 45 degrees to the body. The arm is lifted upwards with a straight elbow.
Ball Catches
The Ball catch shoulder exercise requires a partner to help. It works the shoulder blade stabilizing muscles and the core muscles of the trunk. The athlete catches the ball in one hand, returns it so it can be thrown back to the opposite arm.
Bilateral Extension Shoulder Exercise
The aim here is to increase mobility and strengthen downward rotators and of the scapula. Start just in front of the body and pull the arms backwards, squeezing the shoulder blades together and down. Keep the elbows straight.
Bouhler Shoulder Exercises
Bouhler exercises are excellent for the shoulder blade muscles and the middle of the back particularly in the early stages. Isometric or static contractions are done with the arms in various positions against a wall. Makes sure elbows are straight.
External Rotation with Retraction
This exercise strengthens the rhomboids and middle trapezius. With the arms by the sides and the elbows bent, the athlete holds a resistance or elastic band between their hands and rotates outwards.
Scapula pull down shoulder exercise
The scapula pull down shoulder exercise strengthens the muscles around the shoulder blade. Small movements are required with the emphasis on moving the shoulder blade rather than the whole shoulder or arm.
Scapula Upwards Rotation Shoulder Exercise
The scapula upwards rotation works the scapula rotators. With a light weight or dumbelle in the hand and thumb facing forwards, the athlete raises the arm, at a 45 degree angle to the body ensuring the shoulders are not shrugged during.
Seated Row Shoulder Exercise
The seated row works the rhomboids and middle trapezius muscles using a resistance band. The athlete sits with the band looped around the feet. They pull the arms back, bending the elbows, until the hands are level with the chest.
151 Drill
The 151 drills exercise works the scapular, triceps and core stabilizers. The athlete goes on hands and knees. Whilst shifting the weight from side to side the athlete slaps the ball from one hand to the other in quick succession.
Bent Over Row Shoulder Exercise
The bent over row exercise works the upper and mid back muscles. The centre of the band is positioned under the foot and the ends are held in each hand. The athlete pulls upwards on the band, bending the elbows out behind them.
Chest Pass
The chest pass shoulder exercise improves explosive strength of the upper body. The athlete stands one meter from a rebound net or partner and forcefully throws a medicine ball from chest height with both hands then repeat.
Diagonal Plane Exercises
The athlete holds one end of a resistance band starting with the arm raised out to the side above shoulder height. The arm is pulled down across the body so that hand reaches the other hip. It is important the athlete maintains joint stability.
Extension in prone with dumbell
Shoulder extension in a prone lying position (on the front) to strengthen the posterior shoulder muscles and the back. Keeping the scapula depressed the athlete moves the arm and weight out backwards and upwards.
Front Raise Shoulder Exercise
This front raise requires a resistance band and strengthens the front of the shoulder, specifically the anterior deltoid muscle. The athlete places one end of the elastic band under one foot and lifts the arm forwards and upwards.
Hand Walking on Treadmill / Stool
This exercise can either be carried out on a treadmill or a stool with casters or wheels. The athlete walks on their hands either supporting their weight on the stool or walking on their hands on a treadmill in the gym.
Hands Up / Robbery Shoulder exercise
The Hands Up Robbery shoulder exercise strengthens the lower trapezius. Stand with the hands by the sides then bend the bend the elbows to bring the hands up, palms forward. Make sure the shoulder blades are squeezed together.
Isometric Shoulder Exercises
Isometric shoulder exercises involve contracting the muscle without moving the arm. They are used most often in the very early stages of rehabilitation where exercises involving movement may cause pain.
Lat Pull Down Shoulder Exercise
This lat pull down shoulder exercise uses a resistance band to improve latissimus dorsi muscle strength.
Lateral Raise Shoulder Exercise
The lateral raise exercise uses a resistance band to strengthen the deltoids.
Lateral Rotation Abduction
Shoulder exercise - Lateral rotation in abduction using a resistance band. Also known as the External Rotation in standing.
Lateral Rotation Band Abduction
This lateral rotation exercise strengthens the rotator cuff and requires a resistance band
Lateral Rotation in Side Lying
The Lateral Rotation side lying exercise works the glenohumeral joint, inparticular the rotator cuff muscles.
Lateral Rotation Prone
Lateral (external) rotation exercises strengthen the rotator cuff muscles.
Lawn Mower Shoulder Exercise
The lawn mower is a good shoulder exercise used to improve scapular stabilization using a resistance band.
Medicine Ball Alphabet
This medicine ball drawing exercise strengthens the deltoid and the rotator cuff muscles.
Medicine Ball Balance Shoulder Exercise
This exercise focuses on scapular stabilization with an emphasis on balance.
Medicine Ball Rotation - Seated
The medicine ball rotation shoulder exercise involves catching and throwing a ball using internal shoulder rotation to strengthen the rotator cuff muscles.
Medicine Ball Rotation - Supine
The medicine ball rotation strengthens the rotator cuff muscles of the shoulder.
Medicine Ball Rotation From Behind
This shoulder exercise strengthens the rotator cuff and scapular muscles dynamically
Overhead Toss Shoulder Exercise
This shoulder exercise enhances the co-ordination of the shoulders and trunk.
Pec Fly
This exercise strengthens the chest muscles using a resistance band.
Pendulum Exercises
The aim of Pendulum exercises is to mobilize the shoulder joint in the early stages of rehabilitation.
Plyometric Push Ups
This plyometric push-up exercise is great for improving upper body strength and explosive power
Pole Mobility Shoulder Exercises
Wand exercises use a long pole such as a broom stick to move the injured arm. The other arm powers the movement and the injured arm is kept relaxed as it is moved throughout it's range of motion.
Prone Fly Shoulder exercise on Swiss Ball
The prone fly shoulder exercise strengthens the rhomboids and the middle trapezius.
Prone Horizontal Abduction
The horizontal abduction exercise works the scapular stabilisers, as well as two of the rotator cuff muscles.
Push Up against a Wall
The Push-up performed against a wall strengthens the chest muscles and is a 'plus' is added, the scapula muscles can also be activated.
Resistance Band Pullover Shoulder Exercise
The pullover exercise uses a resistance band to work the chest muscles (pecs) and lats.
Reverse Fly Shoulder Exercise
Reverse fly using resistance band works the middle trapezius and rhomboids at the back of the shoulder.
Scapular Protraction Shoulder Exercise
This scapula protraction exercise works the Serratus Anterior muscle.
Scapular Squeeze Shoulder Exercise
In a sitting position with the elbows by the side the athlete squeezes the shoulder blades together, holding for 5-10 seconds. This strengthens the rhomboids and middle trapezius.
Seated Push Up Shoulder Exercise
The seated push up exercise works on the scapulothoraic body segment.
Serratus Punch
The Serratus Punch exercise is designed to strengthen the shoulder blade protractors such as Serratus Anterior
Shoulder Step Ups
The plus position (placing the shoulder blades into protraction) increases muscle activation of the serratus anterior.
Standing 90/90 External Rotation
The external rotation exercises help to strengthen the rotator cuff muscles.
Standing 90/90 Internal Rotation
This exercise uses a resistance band to strengthen the rotator cuff muscles and scapular muscles.
Standing Chest Press Shoulder Exercise
This exercise strengthens the serratus anterior and increases shoulder flexibility. A resistance band is required for this exercise.
Superior Capsule Stretch
To stretch the top of the shoulder a rolled up towel can be placed between the bent elbow and the body. The other hand pulls the elbow inwards.
Supraspinatus Active Stretch
This exercise stretches the Supraspinatus muscle which is one of the rotator cuff muscles.
Swiss Ball Stabilization
This is a plyometric exercise which challenges shoulder stability.
Tricep Extension with Band
The tricep extension shoulder exercise works the Triceps Brachii muscle.
Upper Extremity Ball Stabilization
This exercise strengthens the scapular stabilizers and the triceps.
Wobble Board for Shoulders
Wobble board exercises for shoulder stability.
Wood Chops shoulder exercise
The wood chop shoulder exercise improves the upper body strength and explosive strength.
Beginners' core strengthening exercises
Foot Lift
Core stability foot lift exercise.Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.
Hip Flexion with knee extension
Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.
Knee Extension
Core stability knee extension exercise.Lie flat on your back with your knees and hips bent up so there is a small space between the hollow of your back and the floor.
Single leg Fall-out
Core stability single leg fall exercise.Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.
Toe Pointing
Core stability toe pointing exercise.While sitting on the mat stabilize yourself with your arms out behind you, hands on the floor
Intermediate core strengthening exercises
The Bridge
Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.
The Clam
The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries
Hip Flexion
Lie flat on your back with your knees and hips bent up so that there is a small space between the hollow of your back and the floor.
Prone Straight Leg Raise
This is another exercise that is carried out on your front and is aimed to stress the posterior (back) muscles,
Single Leg Stretch
Core stability single leg stretch exercise.This exercise tests you hand foot coordination while testing your core with movements in opposite directions.
Advanced core strengthening exercises
Core stability abduction exercise.Lie on your side resting your head on your hand/arm. Stabilize yourself with your upper hand on the mat in front of you.Keep both legs straight and together, one on top of the other.
Front Crawl
Core stability front crawl exercise.This exercise specifically works the posterior muscles such as the Latissimus dorsi and gluteals to help align the body correctly.
The Plank
Core stability exercise the plank.This is a highly challenging exercise that should only be attempted after achieving the initial plank exercise.
The Plank Progression
Core stability exercise the plank progressed.plank-progressionThis is a highly challenging exercise that should only be attempted after achieving the initial plank exercise
Side Kicks Advanced
Core stability exercise advanced side kick.This is a superb exercise for challenging your balance and core whilst on your side
Ankle exercises
Active Ankle Eversion
Ankle eversion is the movement of turning the sole of the foot outwards and is controlled by the peroneal muscles on the outer calf.
Active Ankle Mobility
Active ankle movements such as these are great in the early stages after an ankle injury. They will help to increase ankle movement and also pumping the ankle up and down will help reduce swelling.
Ankle Eversion with Band
Ankle eversion is also sometimes known as supination and is the movement of turning the foot so the sole faces outwards (away from the other foot). A resistance band is very useful for ankle exercises.
Calf Raise on Step
The calf raise is a widely used exercise to strengthen the calf muscles. There are many variations and resistance machines are also available.
Dorsi flexion with band
Dorsiflexion is the movement of pulling the foot upwards. Using a resistance band to perform this movement will strengthen the shin muscles.
Eccentric Heel Drop
The eccentric heel drop places the emphasis of the movement on the downward phase so that the calf muscles must contract as they lengthen to control dorsiflexion.
Heel Toe Balance
The heel toe balance exercise, sometimes called a tandem stance is designed to start to work on proprioception and balance. This is a good build-up to wobble board work.
Heel Toe Walking
Heel toe walking is a great exercise for the ankle and calf muscles. It will strengthen all muscles of the lower leg, as well as help improve proprioception or balance.
Hopping Exercises
Hopping exercises are important in late stage rehabilitation in lots of sports. They help to improve balance, proprioception and explosive strength.
Isometric Inversion & Eversion
Isometric inversion and eversion. This exercise is used to begin to strengthen the ankle invertors (tibialis posterior) and evertors (peroneals) in the early stages of treatment.
Medicine Ball Catch
The medicine ball catch exercise is designed to challenge the single leg balance with an unknown. This develops proprioception after lower limb injuries.
Plantar flexion with band
Plantar flexion is the ankle movement of moving the foot down, pointing the toes away from the body. Using a resistance band is an early stage exercise for calf strengthening.
Posterior Tibialis Exercise
The posterior tibialis exercise targets this muscle specifically by combining the two movements which it performs. This muscle may need strengthening to help reduce overpronation.
Proprioception Exercises
Proprioception is our sense and awareness of the position of our body parts and is closely linked to balance. Having good proprioception helps to reduce the risk of injury.
Resistance Band Inversion
Inversion (also known as pronation) is the movement of turning the foot so that the sole faces inwards. A resistance band is great for this exercise and other ankle exercises.
Resistance Band Jump
The resistance band jump exercise is a great late stage proprioception test! Hops and jumps can be used in the early stages but using the band adds an extra challenge
Resisted Eccentric Inversion
Resisted eccentric inversion is a great exercise for using after ankle sprains to help reduce the chance of future injuries.
Seated Calf Raise
The seated calf raise exercise is used to strengthen the calf muscles, especially Soleus. It is an early stage exercise which can be progressed to standing once this is pain free.
Step Back
Step back exercises can be used as late stage ankle exercises to increase push-off strength, but will also work the hip and bum muscles.
Stork Balance
The stork balance is a simple single leg balance exercise, although various progressions can be added to make it more difficult. It improves balance and proprioception.
Strengthening Exercises for the Foot
The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.
Toe Raise
Toe raise or foot raise exercises work the shin muscles at the front of the lower leg. This is an early stage exercise which can be progressed using a resistance band.
Assisted Knee Flexion
This exercise helps to increase the range of knee flexion available at the joint. It is designed for the early stages of rehabilitation after a knee injury or surgery.
Eccentric squats
Eccentric squat knee exercises target the hamstrings, glutes and quads.
Hamstring Catches
Single leg catch exercises for hamstrings. This starts to strengthen the hamstrings eccentrically or as they lengthen.
Hamstring Curls
This exercise works the hamstring muscles and can be progressed to use weights depending on the state of the injury.
Heel drop knee exercise
Heel drops to the front, side and back work the front of the thigh of the standing leg.
Heel Slides
This is a knee mobility exercise to increase the range of knee flexion at the joint. It is suitable for early stage rehabilitation after injuries and surgery.
Isometric Quad Prone
This exercise strengthens the quads at the front of the thigh. It is for the very early stages of a knee injury or quad strain.
Isometric Quads
Isometric quad exercises aim to strengthen the quads by contracting the muscle, with no, or very little movement of the knee joint.
Knee Extension with Band
Knee extension exercise (or leg extension) using a resistance band to strengthen the thigh muscles.
Knee Extension with Band
Knee extension exercise (or leg extension) using a resistance band to strengthen the thigh muscles.
Lateral Lunge
By using a medicine ball in the lateral lunge (side lunge) the athlete is able to add weight to the exercise as well as using it to aid balance.
This exercise is ideal for not only strengthening the muscles of the lower extremity but also for burning calories!
Lunge on Step
By raising the uninvolved leg on a step the athlete adds more weight to the leg being worked on.
Lunge with ball
A ball can be used with a lunge to help with balance and to add extra weight.
Norwegian hamstring curl
The Norwegian hamstring curl (or nordic curl) requires either a partner or gym equipment to lock the lower legs securely.
The Plié is a wide squat exercise with the knees pointing outwards. The back should remain straight during the Plié and the pelvis should not til backwards.
Prolonged Knee Extension Sitting
This exercise is used to help regain full knee extension. Often after a severe knee injury or after surgery it is not possible to fully straighten the knee
Prolonged Knee Flexion Sitting
This exercise is used to increase knee flexion. Sometimes after a knee or thigh injury or after surgery on this area it is not possible to fully bend the knee.
Seated hamstring curl
Seated or supine hamstring curl exercise using a resistance band.
Sit to Stand Exercises
This is a simple exercise that works the quadriceps in the early stages of rehabilitation after a knee injury. It is also helpful for the elderly to maintain quad strength.
Squat Exercise
The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.
Squat Exercise
The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.
Squat with Band
The resistance band provides lateral or sideways resistance to add another dimension to the squat exercise.
Standing hamstring curl
Standing single leg hamstring curl (leg curl). Start slowly then get faster as your gain in confidence.
Static hamsting exercises
Static or isometric hamstring exercises can be used in the early stages of rehabilitation for a knee injury or a hamstring strain to help prevent muscle wasting.
Straight leg ball pick up
The straight leg ball pick up strengthens the hamstring muscles in a stretched position.
Terminal Knee Extension
This exercise increases the weight-bearing strength of the quadriceps.
Vastus Medialis Oblique Rehab
VMO stands for vastus medialis oblique and is part of the vastus medialis quadriceps muscle at the front of the thigh.
Wall Squats
The wall squat exercise is an slightly easier alternative exercise to the squat. By using the wall some of the body weight is supported.
Adductor Stretch - Sitting
This sitting adductor stretch, or sitting groin stretch, stretches the short groin muscles, which do not cross the knee joint.
Adductor Stretch - Standing
This groin stretch mainly stretches the long groin muscles which run from the pelvis down to the knee. Isolating the shorter groin muscles can be achieved with a bent knee groin stretch.
Alternate Leg Hip Extension
The alternate leg hip extension exercise is similar to a bridge but a little harder as it alternates weight between single legs
Bent Leg Hip Flexion With Band
Hip flexion is the movement of bringing the thigh forwards. Performing this exercise with the knee bent reduces the input from the quads and uses mainly the Iliopsoas muscle.
Bridge Exercise
The bridge exercise is a great one for strengthening the bum muscles and the hamstrings. It can be used in rehabilitation and also for toning purposes.
Clam Exercise
The side-lying clam exercise strengthens the hip abductors such as gluteus medius. It is commonly used in rehabilitation of lower back pain and hip injuries
Eccentric Hip Adduction Exercise
Eccentric exercises focus on strengthening the muscle whilst it lengthens (rather than shortens). This happens to control a movement. So in this case a therapist applies a force and the patient slows it down.
Figure 4 Lift
The figure 4 lift exercise works the external hip rotators (sometimes also called lateral hip rotators) which are found in the buttocks!
Glute Stretch on Back
This glute stretch is great for stretching the buttocks for rehabilitation purposes as it is in a lying position and the amount of stretch can easily be controlled.
Good Mornings
Good mornings are a well known exercise to strengthen the hip extensor muscles. Be careful with this one if you have a history of any back pain.
Hip Abduction Lying
The lying hip abduction exercise works the hip abductor muscles on the outer thigh and hip
Hip Abduction with Band
The piriformis muscle is a small muscle found deep in the buttocks. It can be troublesome, especially in runners and can result in nerve compression and sciatica symptoms.
Hip Adduction Against Gravity
Hip adduction exercises involve moving the thigh inwards across the line of the body. Laying on the side of the leg to be worked means gravity can be used to increase resistance.
Hip Adduction with Band
Hip adduction is the movement of bringing the leg across the body. This is used in kicking. A resistance band can be used as shown.
Hip Extension from Prone
The hip extension in prone exercise may also be known as a reverse straight leg raise. It is a good starting point for strengthening the glute and hamstring muscles.
Hip Extension on all fours
Hip extension exercises such as this work the glute muscles (buttocks) and the hamstrings at the back of the thigh. This is an early stage exercise as no weight is added, only gravity is used as resistance.
Hip Extension with Band
Hip adduction is the movement of bringing the leg across the body. This is used in kicking. A resistance band can be used as shown.
Hip Raise
The hip raise exercise (sometimes called hip drop or hip hitch) is a great one for runners suffering with hip or knee pain. It strengthens the muscles responsible for the level of the hips when standing on one leg.
Isometric Groin Exercises
Isometric groin contraction exercises involve a contraction of the inner thigh muscles, without movement of the hip joint. They are a great way of starting to load the groin muscles in the early stages of rehabilitation.
Isometric Hip Abduction
Isometric exercises are muscle contractions without movement (static contractions). Isometric hip abduction means contracting the muscles which move the thigh outwards.
Isometric Hip Extension
Isometric exercises involve muscle contractions with no movement of the body part (static contractions). Hip extension can be performed as shown here to work the buttocks!
Kneeling Hip Flexor Stretch
Kneeling Hip Flexor Stretch
Lateral Hip Rotation with Band
This lateral rotation (external rotation) exercise works the muscles in the bum, called the glutes. It is helpsful for people whose knees rotate inwards when running!
Long Adductor Stretch Sitting
The long adductor muscles are two of the groin muscles which cross the knee joint. To stretch them the knee must remain straight.
Medial Hip Rotation with Band
The medial rotators (sometimes called internal rotators) are muscles around the hip which turn the thigh inwards. They can be worked using a resistance band, as shown here.
Piriformis Stretch on Back
The piriformis muscle is a small muscle found deep in the buttocks. It can be troublesome, especially in runners and can result in nerve compression and sciatica symptoms.
Straight Leg Raise Exercise
The straight leg raise (SLR) exercise is a common exercise which is used in the early to mid stages of rehabilitation for knee, hip and thigh injuries. It works the hip flexor muscles.
Tensor Fascia Latae Stretch 1
The tensor fascia latae is a small muscle on the outer hip, at the top of the IT band. It can be difficult to stretch so you may need to experiment with this position slightly until you can feel a stretch.
Tensor Fascia Latae Stretch 2
The tensor fascia latae muscle is found at the outer hip, at the top of the IT band. It can be stretched in a seated position as shown here.
Thomas Hip Flexor Stretch
This stretch is named after the thomas test which is used to assess for tight hip flexor muscles. The stretch is the same position, but held for a longer period to increase muscle flexibility.
Walking Abduction with Band
Walking hip abduction is an exercise which uses a resistance band to strengthen the glute muscles and prevent the knees falling in when running and squatting etc.
Wide Leg Squat
Performing a squat in a wide leg position works the adductor muscles (groin) more than a conventional squat.
Back Stretches
Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers.
Rotation Stretch
Rotation mobility exercise for the lower back.
Cat Stretch
Cat stretch. These types of stretching exercises are similar to those used in yoga.
Side Stretch
The classic side stretch for all the muscles on the side of the body, from arm down to hip.
Latissimus Dorsi Stretch
The lats are regularly left out of stretching routines, however, all it takes is a simple stretch like this or kneeling on the floor.
Lower Back Stretch
Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers.
Lower Lumbar Rotation
This exercise aims to increase the flexibility of the lower lumbar muscles. The weight of the leg provides the stretch but it can be increased by using the hand.
Back Exercises
Bent Over Row
This exercise is similar to the single arm row. It is important that good posture is maintained throughout.
Dorsal Raise
The dorsal raise is a form of back extension exercise which works the extensor muscles on either side of the spine.
Dumbbell Pullovers
The dumbbell pullover works a number of major muscles in the upper body, including the Pec Minor and Latissimus Dorsi, as well as the Triceps.
Good Morning
The good morning exercise is so named becuase it resembles bowing to say good morning to someone. It is a very hard exercise on the back especially so should not be performed by anyone with back problems.
Resistance Band Pullover Exercise
The pullover exericse strengthens the Latissimus Dorsi muscles which are found on either side of the mid to lower back and attach to the upper arm.
Single Arm Row
The single arm row works the muscles around the shoulder blades. Really focus on using the shoulder blade to initiate the upwards movement.
Straight Leg Dead Lift
The straight leg deadlift is also sometimes known as a stiff-legged deadlift or Romanian deadlift. It targets the hamstrings and back muscles.
Swiss Ball Back Extension
The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.
Upright Row
The upright row can be performed with a barbell or two dumbbells. It works muscles in the upper back, shoulder and the Biceps.
Bicep Curl at Different Angles
Varying the angle of the shoulder and also the rotation of the lower arm during Biceps Curls can change the emphasis onto different parts of the muscle.
Isometric Biceps Exercise
Isometric biceps contractions (isometric elbow flexion) start to strengthen the biceps muscle and are really useful in the early stages of rehabilitation after an injury.
Active Pronator Elbow Stretch
Pronator stretches work on increasing the flexibility of the pronator muscles in order to increase the range of supination available at the wrist / forearm.
Active Supinator Elbow Stretch
This supinator stretch works to increase the amount of pronation (turning the palm down) by stretching tight supinator muscles which restrict this movement.
Assisted Biceps Stretch
The assisted biceps stretch is used to increase elbow extension with the assistance of a therapist.
Assisted Forearm Stretches
This exercise can be used to increase the rotation at the wrist, also known as supination. The patient uses overpressure from the other hand to increase the stretch.
Bicep Curl with Resistance Band
This rehabilitation exercise is designed to strengthen the biceps muscle either in the mid stages of rehab or for those looking to increase muscle tone.
Isometric Triceps
Static contraction of the triceps muscle at the back of the upper arm. Used in the early stages of rehabilitation.
Partner Resisted Biceps Curl
A therapist or partner privides resistance while the athlete performs the bicep curl. This is a good early stage rehabilitation exercise
Partner Resisted Triceps Exercise
The partner resisted triceps exercise (elbow extension) involves a partner providing resistance as the athlete tries to straighten the elbow. This is great for the early stages of triceps strengthening.
Pronation & Supination with bar
Pronation and supination can be performed using a resistance band wrapped around some sort of short bar or pole as shown.
Resistance Band Tricep Extension
This exercise works the tricep muscle. The athlete starts with the elbow bent and pointing to the ceiling and straightens the arm in a controlled manner.
Resisted Supination / Pronation
Supination and pronation are the movements of turning the palm of the hand over. Supination ends with the palm facing up and pronation ends with the palm facing down.
Tricep Dip on Ball
A tricep dip is a commonly performed exercise. Adding a swiss ball makes it more challenging for both the arms and the core muscles.
Tricep Extension Supine
The tricep extension exercise shown here strengthens the Triceps Brachii muscle. It is sometimes also known as a skull crusher or jaw breaker!
Tricep Kickbacks with band
The tricep kickback exercise can be performed with a resistance band as shown here, or with a dumbbell. It is a great mid-stage rehab exercise to isolate the triceps.
Tricep Push Downs
The tricep push down exercise can be performed with a band as shown here or on some resistance machines.
Assisted Supinator Stretch
This stretch requires the help of a partner or therapist to stretch the muscles which supinate the wrist (turn the hand over).
Finger Exercises with Rubber Band
Rubber band exercises are a great way for strengthening the finger extensors and is commonly used in treating tennis elbow injuries as the same muscles causing pain at the elbow, also control finger extension.
Prolonged Wrist Stretches
This exercise aims to increase the range of motion into pronation and supination. Pronation is the movement of turning the hand so the palm faces downwards.
Putty Exercises (Various)
Putty can be used to strengthen the small muscles of the wrist and hand. This is useful after injuries such as fracture to any of the small bones in the hand or a wrist, thumb or finger sprain.
Ulna & Radial Deviation
Ulna and radial deviation are the movements of tilting the wrist from one side to the other.
Wrist Extension
Wrist extension exercises are rarely used in weight training programmes, although it is a great exercise for rehabilitation of injuries such as tennis elbow and sprains/fractures of the wrist.
Wrist Flexion
This wrist flexion exercise can be performed with a dumbbell as shown, or with a resistance band. It is great for strengthening the wrist flexor muscles of the forearm after wrist and elbow injuries.
Swiss Ball Back Extension
The back extension exercise works the muscles on either side of the spine. Performing the exercise on a swiss ball also works the core muscles as they need to stabilise the body.
Swiss Ball Crunch
The swiss ball crunch is a very popular exercise which works the abdominal muscles. Performing the exercise on an unstable surface such as the swiss ball helps to improve core stability too.
Swiss Ball Hamstring Curl
The swiss ball hamstring curl is an alternative to resistance machine and rehab band versions of this exercise. Performing this with both legs can be progressed to using a single leg.
Swiss Ball Inner Thigh
The inner thigh exercise works the groin muscles. It is a low intensity exercise which can be used in the early stages of a rehab programme for groin strain, provided it is pain-free.
Swiss Ball Jackknife
The jackknife is a swiss ball exercise which works the abdominal muscles. It is quite a difficult, advanced exercise, so make sure you build up your abdominal and core strength before attempting this one!
Swiss Ball Lunge
A swiss ball lunge exercise can be used to help those who do not have the strength or balance to perform an unsupported lunge. It will help to strengthen the thigh and buttock muscles.
Swiss Ball Plank
The ball plank is a version of the plank exercise which works the core and abdominal muscles. Performing it on a ball rather than on the floor adds an extra dimension of difficulty.
Swiss Ball Push-up
Swiss ball push-ups work the chest and upper arm muscles. They can be made more difficult by moving the ball further down the shins to increase the weight on the upper body.
Swiss Ball Reverse Bridge
A reverse ball bridge exercise strengthens the hamstring and glute muscles which extend the hip.
Swiss Ball Reverse Plank
The reverse ball plank is a slightly easier version of a plank on the swiss ball. The more of your legs which are supported on the ball, the easier it is.
Swiss Ball Reverse Push-up
The reverse ball push-up is a moderate difficulty exercise, harder than the wall push-up but easier than the full swiss ball push-up exercise.
Swiss Ball Roll Away
The swiss ball roll away exercise works the abdominal muscles. It is a lot harder than it looks if done correctly so start off with just a few reps!
Swiss Ball Rotation
The swiss ball rotation is an abdominal exercise which focuses on the oblique muscles.
Swiss Ball Side Crunch
The side crunch exercise works the oblique abdominal muscles, which help twist and side-bend the trunk
Swiss Ball Single Leg Squat
A single leg swiss ball squat is a progression of the double leg squat. It is used freqently in knee rehabilitation programmes.
Swiss Ball Tricep Dips
Tricep dips work the triceps muscle on the back of the upper arm. Doing the exercise on a swiss ball rather than a bench makes it more difficult.
Swiss Ball Wall Push-up
Performing push-ups against a wall is an excellent activity for those who find traditional push-ups too challenging, as well as those in the early stages of shoulder rehabilitation.
Swiss Ball Woodchop
The swiss ball woodchop is an abdominal exercise which focuses on the oblique muscles, which are used in twisting and side bending.
Foam Roller Exercises
Abdominal Crunch
This is an advanced exercise for working the abdominal and core muscles. Lying on the front with the roller under the thighs the knees are pulled up towards the
Adductor Muscles
This exercise gently massages the adductor muscles in the groin. The athlete rolls the inside of the groin over the roller applying more pressure
Balance Exercise
This exercise develops balance and pelvic stability. The athlete balances on two rollers alternately raising the arms and legs.
Bridge Exercise
This exercise strengthens the hamstrings, glutes and lower back. With the roller placed under the feet the athlete lifts the hips upwards.
Calf Muscles
This exercise massages the calf muscles at the back of the lower leg. The leg is rolled over the roller along the full length of the muscles
Hamstring Muscles
This foam roller exercise massages and applies myofascial release to the hamstring muscles.
Iliotibial Band
This ITB band foam roller exercise performs a myofascial release and stretch on the iliotibial band which passes down the outside
Latisimuss Dorsi
With the athlete positioned on their side the large latisimuss dorsi muscle can be worked.
Lower Abs
This exercise strengthens the lower abdominal muscles. Lying on the back with the knees bent the roller is placed between the knees.
Oblique Muscles
This exercise strengthens the oblique muscles. Lying on the back with the roller placed under the upper back
Peroneal Muscles
Foam roller exercise for myofascial release and stretching of the peroneal muscles on the outside of the lower leg.
Piriformis Muscle
The piriformis muscle is a deep outward rotating muscle in the buttock. It can become tight through over use.
Press Up
A simple press up exercise can be performed using the foam roller. An easy version can be done on the knees
Quadratus Lumborum
This exercise massages the quadratus lumborum muscle at the side of the lower back.
This exercise performs a myofascial release and stretch on the quadriceps muscles at the front of the thigh.
Squat Balance
This is a variation of a standard squat exercise. A high level of balance is required.
Upper Back
This exercise massages the thoracic or upper area of the spine.


text:
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2016 Donor Roll
Welcome to the 2016 MacMurray College Honor Roll of Donors. This list reflects donations made from June 1, 2015 through May 31, 2016 (our 2016 fiscal year). We are pleased to offer the Honor Roll of Donors online in an effort to join the many "green" initiatives on campus and to fulfill our commitment to wise fiscal stewardship. By publishing online, we continue to honor our many generous donors while saving energy and resources — resources best used in transforming lives.
The Harker Circle is a distinguished group of donors who annually give generously to MacMurray College. Membership in this leadership group is attained through gifts of $1,000 or more during a single fiscal year and is comprised of six club levels.
It is through the combined support of our gracious alumni, students, parents, and friends that MacMurray is able to continue its long-standing tradition of providing excellence in higher education for our students.
We have made every effort to ensure that the above lists are accurate and as complete as possible. Please accept our apologies if your name has been misspelled or omitted, and contact the Office of Institutional Advancement so we can correct our records.
Names of those who gave anonymous gifts have not been printed by their request.


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|Santa Squirrel says
Merry Christmas!
Did you have any special projects this year that (maybe made you pull your hair out, but) was worth it in the end?
|Santa Squirrel says
Merry Christmas!
I love your snowflake cookies! You and your hubby did an excellent job! I can't wait to see what you do next:)
Thank you for coming by!! We're excited to do more things. This was pretty simple to do actually - but this was my first time ever making royal icing (or any kind of icing) in my life. It sure does take a lot of confectioner's sugar! Once I got a rhythm going, the piping was pretty relaxing. I looked up the 15 second/20 second icing recipes you have links to but I didn't have any meringue powder so I opted for the egg whites.