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subset: commoncrawl


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Office 17622,
PO Box 6945,
United Kingdom
Phone/ Voicemail:
I miss my deceased older sister SO much. The ten-year anniversary of her death is coming up in just a few weeks. Last night, I was tearfully calling out to her, asking her to send me a sign-- ANY sign-- that we were connecting. This afternoon I was on our laptop in our master bedroom; I was the only one home. I went into the kitchen to make lunch, and when I returned to the laptop, the ear buds cord for our Roku remote control (for the tv) was draped over the center of the screen! Of course, I would have noticed it before, as it blocked my vision. I was absolutely gobsmacked. I searched the Internet, and came upon this interesting site. My question was:"Did my sister, Debbie, put this cord over the laptop???" and the answer I received is, 47.4 to 29. Like I said, I realize this may sound like I've finally gone batty, but can anyone shed some light on this nonetheless? I very much appreciate your insight.
You have water below exhausting metal above in 47, and changing to 29, the metal produces the water above of 29, which is water above and below. It means that after our "water" producing in this life is exhausted, in the next we will produce more "water". It is implying that the real nature of the occurrence you experienced will be revealed to you in the next life.
Nanjing rules and the method of interpretation.
But this great heavy lumbering carriage of bronze in line 4 indicates your request may be answered so much more easily and lightly than this. Your sister doesn't need to drape cords over your lap top to connect with you, nothing as elaborate as that. She can be extra close to you in your thoughts and dreams. The reason you aren't picking that up may be because sometimes you are missing or dismissing the times she actually is connecting with you because you don't recognize them or you somewhat shut down due to the sadness of the loss of her (47) Currently you feel you need this concrete sign (line 4) but you don't really.
It is quite hard for a discarnate being to move physical items and with someone as close as a sister, well I think it is unlikely she would do this and yet of course I don't know at all, perhaos she did need to go to these measures and if you believe she did then talk to her.
My impression of your answer FWIW is Yi acknowledges how cut off you feel but is saying your emotions, this very sense of being cut off is cutting you off so you look for a very definite physical sign when in reality your sister is close by you many times. It isn't as hard or as impossible as you think.
Notice times when you are busy doing something not connected to her, or when you are thinking hard about a problem a concern and she isn't in your mind at all and then suddenly she's there in your head. That can be her coming through to you gently and closely in your thoughts.
Who knows maybe she decided to use a lot of energy to give you a physical sign, that may happen, who can say it can't, but also I think you can just start talking to her, taking quiet times to let her come into your mind. If there was love between you she will be around you now and then. All you have to do is accept she really can be close as a thought and you do not need physical signs to know she's there.
Anytime you have a problem that when she was alive she might have helped you with, well ask her help then and notice how it comes. You aren't cut off from her but you really feel that you are, the 47 shows that.
I also feel that this occurrence is actually progress for you, it's awoken something in you, taken you somewhere, it is a carriage after all, but this is a very slow hefty bronze carriage. It gets there in the end, you connect in the end but feeling isolated and cut off can actually get in your way. I think you may need to allow yourself to believe in all the times she felt close, believe she felt close because she actually was.
Oh my goodness, "ernobe" and "Trojina"-- thank you so very much for your thoughtful replies!! I do own a print copy of the I Ching, but I am not very familiar with it yet; I had absolutely no clue what to think of my answer. You have both given me great insights. Trojina, your reply literally brought me to tears; from what little I know about the afterlife, I do know that, as you said, it takes a monumental effort on the part of the "deceased" to physically affect matter on the plane of the "living". I think Debbie was like, "Donna, you knucklehead-- I'm RIGHT HERE listening to you!" hahahahaha! My husband said she probably thought, "Okay, I know Donna will see the laptop because she's been on it all morning, so I'll just drape these earbuds over it as a sign to her that I am listening..." Get it?! I think he may have something there!You wrote, "Anytime you have a problem that when she was alive she might have helped you with, well ask her help then and notice how it comes. You aren't cut off from her but you really feel that you are, the 47 shows that."YES! I do feel SO "cut off"!!! It is just incredibly difficult for me to believe that she is near, when I can neither see nor hear her!It is also very interesting to me how you said that my very feeling cut off is actually cutting me off more!!! So I am really going to TRY to be open and receptive, and to watch for the little "signs" she's most likely been sending for this past decade. I feel like I have much work to do, spiritually, but your words have given me consolation and great HOPE!
Gee, I had written a little more but it seems to have been cut off..?All that to say, thank you again so, SO MUCH, for taking the time to reply to my (kinda crazy!) post; you have brought light to my grieving heart. Blessings to you both!!!!
Office 17622,
PO Box 6945,
United Kingdom
Phone/ Voicemail:


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I also felt bad because I felt that I'd embarrassed them unintentionally, That's a perfect bomber-suit-jacket styled with corduroy pants, She was excited to get a qualified foreign teacher at such a low price, Revising on your own can be a very lonely activity, Some will fascinate you, Pronunciation is very important for speaking?
Tell me moreA Cock and Bull Story is a 2005 British comedy starring Steve Coogan and Rob Brydon, The SoAuthentic Womens Canada Goose MORAINE SHELL JACKET Blackcial Programme team at Bell London provide a tour of Wimbledon – it comes highly recommended by Hisafumi student at Bell - It was a very good experience to go to Wimbledon? Photo: Anna Palma / Courtesy of Electric Feathers, Patmos Autumn-Winter 2015-2016 season's collection of women's cozy outerwear and awesome knitwear, So, the new features and benefits include cotton lace with plastic tip, premium details polished aluminum eyelets wider heel, winged tonue and ortholite footbed, The New Oriental and New Concept English books almost always teaches this way. That's a slouchy pantsuit which features a bulky suit jacket and cool pants with elasticized hems.
The catwalk was dominated by oversized outerwear, furrAuthentic Womens Canada Goose MORAINE SHELL JACKET Blacky designs, tailored peacoats, jacquard black coats and modern bombers, So, for those of you who want to study at university, as you improve your listening or reading skills, you should also practise identifying the main ideas and arguments in a talk or lecture; Soon afterwards they were one of the biggest, most well known bands in the world! The Writing module ____ minutes has ____ tasks, Suede pale-red long wrap coat looks perfect teamed with white long blazer and slouchy black pants, The classic fit black blazer is worn atop pale pink turtleneck and teamed with modern cargo pants; I am sure that you will also be as excited as I was when you experience the tour, Plaid wool jacket with short sleeves looks fantastic worn atop checkered pullover that is paired with printed culottes.
That's a perfect style for office wear! So when you leave Bell today pick up a newspaper and see if you identify the above features in the articles, Presently, there are tens of thousands of native, English speaking teachers living in USA, Sometimes I just simply walk away and leave them with their wrong understanding of certain aspects of the English language, Shawl neck knitted cardigan looks work appropriate worn atop crispy white shirt embellished with a tie and styled with dark grey pleated wool trousers, That's a beautiful crop underwear inspired top in floral print? Shiny greyAuthentic Womens Canada Goose MORAINE SHELL JACKET Black coat looks ideal worn atop dark blue shirt with skinny tie and pleated pants, Over time you can see real progress and concentrate on the areas that are problematic? So, for those of you who want to study at university, as you improve your listening or reading skills, you should also practise identifying the main ideas and arguments in a talk or lecture.


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Jon goes down into the vaults of Castle Black looking for Sam, whom Lord Commander Mormont had sent down there to find maps for the expedition into the far north. He finds Sam immersed in the collection of the Night's Watch, which contains thousands of volumes. Sam wishes he had time to organize the collection and study it, but Jon is indifferent to the history. Sam particularly points out an account written by a ranger named Redwyn during the reign of King Dorren Stark in which he traveled to Lorn Point on the Frozen Shore, fought giants, and traded with the children of the forest. Lord Commander Mormont is taking two hundred men on the expedition, three-quarters of them rangers, to be joined by one hundred men from the Shadow Tower led by Qhorin Halfhand. Sam is coming along to manage the ravens since Maester Aemon is far too frail to join the expedition.
They return to the surface with the maps and are joined by Ghost. They watch Ser Endrew drill a group of new recruits brought in by Conwy, a beggar, a brigand, a barber, two orphans, and a boy whore, none of whom are particularly suited to the job. Donal Noye tells Jon that they came from a dungeon near Gulltown. Jon and Sam continue on to Lord Commander Mormont's chambers, where Thoren Smallwood, the new acting first ranger, is arguing with the Lord Commander that the command should go to him and Mormont should remain at Castle Black. Lord Commander Mormont flatly refuses and dismisses him. On his way out, he shoots Jon and Sam a hard look, as he was a confidant of Ser Alliser. When Mormont turns his attention to Sam, he becomes so frightened he can barely speak. After Sam leaves, the Lord Commander states he was considering sending Sam to treat with Renly, but feels that a quaking fat boy will not make the right impression. He plans to send Ser Arnell instead, whose mother was a green-apple Fossoway.
Lord Commander Mormont tells Jon the history behind Maester Aemon's decision to come to the Wall and how he could have been a king. Aemon's grandfather was King Daeron II, the king who brought Dorne into the realm and married a Dornish princess. His father was King Maekar I, fourth son of Daeron. He was Maekar's third son and was named for Prince Aemon the Dragonknight, whom some said was Daeron's true father rather than King Aegon IV the Unworthy. Aemon was no good with a sword but had quick wits, so Daeron sent him to the Citadel at nine or ten. Aemon's uncle, the heir to the throne, was killed in a tourney mishap while he was away. His sons died soon after in the Great Spring Sickness. Daeron II died as well, and his second son, Aerys I took the throne. Aerys wed his sister and ruled for about a decade, in which time Aemon became the maester for a minor lord. Aerys died without issue, and Maekar became king. He summoned Aemon to court and wanted to make him an adviser, but Aemon did not want to usurp the role of the Grand Maester, so he served his eldest brother Daeron instead. Daeron died of a pox contracted from a whore, while Aemon's other elder brother Aerion, known as "the Monstrous", died drinking wildfire, which he believed would turn him into a dragon. About a year later, Maekar died in battle against an outlaw lord. A Great Council was called to determine who should now take the throne. Both Daeron's daughter and Aerion's infant son were passed over, as the daughter was a feeble-witted female and no one wanted someone with Aerion's blood on the throne. Aemon was secretly offered the crown, but he declined. Rule therefore fell to his younger brother Aegon V, thereafter known as "the Unlikely" because he became a king despite being the fourth son of a fourth son. Aemon knew that if he remained at court he could become a tool of those who might oppose his brother's reign, so he voluntarily joined the Night's Watch. Jon wonders at first why Mormont has told him all this until he realizes it is to test Jon's resolve to keep his vows now that Robb is a king. Jon promises that he will keep those vows.
This chapter pretty much brings us up to speed on the situation at the Wall where so far things have been positively tranquil compared to the horrors of war down in the South. Of course, that peace will not last for a lot longer but for now it still persists as Sam gives us some new information about the Others, the Long Night and the Night's Watch. I also spotted some dialogue between Mormont and Jon that felt like an introduction to Jon's storyline in this book and I'll bring that up when we get to it.
"You'd be surprised. This vault is a treasure, Jon."
So, a few things of note here. For one, it seems that Jon has fallen into the trap of shunning academic pursuits that do not have an immediate use. You could easily see him being that kind of ass that mocks Liberal Arts majors while strolling around in a suit in Business school. To be fair though, I feel like that kind of mind-set is very much a Westerosi thing, what with their emphasis on proving yourself and bringing honour to your house and name. Secondly, I don't think Sam ever did get the chance to really go through the details of the books at the Wall did he? If I recall, once the Wildlings are repelled, he does try to get through some of the massive load of information (with a deal more urgency since he knew how dire the situation was) but he was shipped off to Oldtown before he could manage to really go through all of it. I know Jon's logic for sending him off to Oldtown (though I don't know if I agree with it, but that's a discussion for another time) but there was an opportunity to find something game-changing in that library and it was lost when Sam left, because the gods know that although a few people in the Night's Watch that could read, none wanted to.
The black brothers had dubbed the wanderer Mormont's Torch, saying (only half in jest) that the gods must have sent it to light the old man's way through the haunted forest.
This is almost a trivial comment, but I'm a little surprised by how casually the Night's Watch is taking this comet. I mean, you would think that being at the edge of civilization with angry hordes of barbarians just beyond you and the threat of vampiric zombies, they would be a slightly more superstitious lot but no, they're just like 'Oh, cool a comet, I've seen this a hundred times. No way, it could be an omen.'
"Do what you want," he told Toad, "I took a vow."
So while I respect Jon's commitment to his vows, I feel him saying it like this is almost like that one guy who will lecture people on the evils of alcohol when someone asks him out for a beer. No one likes that guy – hell, I don't even know why I know that guy but somehow, I do. In any case, I do think at this stage of the plot, Jon still has a good deal of growing up to do and his disdain for books from earlier in the chapter just underlines that. I think his time with the Wildlings will teach him that there are perspectives different from his own that are just as valid but unfortunately the rest of the Watch will not prove to be quite as open-minded and capable of character development.
"Robert was the true steel. Stannis is pure iron, black and hard and strong, yes, but brittle, the way iron gets. He'll break before he bends. And Renly, that one, he's copper, bright and shiny, pretty to look at but not worth all that much at the end of the day."
This is a famous quote within ASOIAF circles and for a good reason. I think we have enough reason to trust Donal Noye's measure of his fellow men and by extension, his measure of those he served under. I think his comment on Robert being the true steel was a little off in the sense that Robert was only ever good at fighting and if that's all that 'true steel' entails then clearly, neither Stannis nor Renly have what it takes. However, I get the feeling that Noye's comment is little more all-encompassing than that. He seems to be saying that Robert was the best of the three and I can see no objective way of agreeing to that. Martin has done a good enough job characterizing the three Baratheon brothers that it's impossible to look any single one and go 'Yeah, he's the good guy'. Still, I say that, but on a more visceral level, more response to his statement was to agree. Robert, for all his faults (and I think I've talked enough about them) feels like more of a King than either of his younger siblings. I'm struggling a little to articulate why exactly I feel that and more over I want to be careful that I don't think of Robert as a better king because of his legitimacy (such as it was) as King as compared to Stannis' and Renly's more questionable legitimacy on their thrones. I guess that the end of the day, Robert's ability to make friends of enemies endears him to me a little as does he battlefield prowess and I like to think of him as the least of the three evils, an uneasy but preferable balance between Stannis' cold, hard authoritarian and Renly's silky, slimy politician. Still, Robert is the character that you're almost ashamed of liking, since by liking him you're somehow aligning yourself with a man of very questionable morals and ethics.
"If it happens that we're all butchered out there, I mean for my successor to know where and how we died."
Or, how about you not inviting bad luck on you and the rest of your men? No? Ok, then as you were. I also skipped some other bits of foreshadowing but it's there and it's heavy. I think even a first time reader would have some major trepidation about this merry little jaunt into the woods.
I'm skipping over the story of Aemon's missed opportunity at averting disaster for House Targaryen because I don't think there's anything in there worth commenting on. It does put Aemon's extreme age into sharp perspective – if we assume Jon to be Lyanna and Rhaegar's son, Aemon is a clean five generations removed from Jon and yet they are both at the Wall together. A part of me really, really wishes that Aemon at least knew, or suspected who Jon was before he died, but I don't think it's the case.
"Be troubled," said Jon, "and keep my vows."
This was the line I was talking about in the first paragraph. Jon uses his status as a bastard to get in with Mance and the Wildlings, but this line of being troubled captures his storyline for his next two arcs – he is troubled at what he finds beyond the Wall and I think more than that, he is troubled by how sympathetic he finds the Wildlings but despite all those troubles, he keeps his vows and that's the reason I really like this line as a great snapshot of Jon's story and character.


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I had the severe misfortune of not being in attendance when Random Axe performed earlier this week in celebration of the release of their self-titled debut album,. I pretty much hate myself for missing out, but thankfully I have blowhiphop.com's video of the trio kicking Hex and Random Call to ease the pain. It looks … Continue reading
Monthly Archives: June 2011
Kendrick Lamar Rocks Brooklyn – "Cut You Off" Live at Southpaw (video)
As a New Yorker, I know that on any given night there are ample things to do, which is one reason why people suffer the high rents and cramped living spaces. That being said, I have to wonder, if you're a hip hop head and you weren't at Southpaw for the Kendrick Lamar show last … Continue reading
Talib Kweli is Mr. International – Watch the Video
Talib Kweli's latest album, Gutter Rainbows has been out for some time now, though you might not know this if you've looked for it in a Best Buy, Target, or one of the few other North American brick and mortar retailers who still sell music on CD. That's because the album was only released digitally … Continue reading
Saturday Soul Search: ShawnDub – Promo Mix (50 Minutes of Funky Feel-Good Music)
I recently had the opportunity to meet ShawnDub, along with fellow Brooklyn turntablist/beatmaker, Engine NumberNine, and I was immediately impressed with their skills on the wheels, in addition to the depth of their love and knowledge of music. On his Promo Mix, ShawnDub showcases this with just about 50 minutes of feel-good eclectic rhythms that are … Continue reading
Watch and Listen to Kendrick Lamar – HiiiPoWeR (#Section80)
This Kendrick Lamar video isn't exactly new, but we haven't posted it yet and feel very obligated to. Whenever I ask someone if they're up on this dude and they say "no", I get a little aggravated. Posting the video and audio for HiiiPoWeR is the first step in Surreal Soundscapes' campaign to make … Continue reading
Early Hip Hop Shadyness and the Sugar Hill Gang
Here's a good article on the somewhat controversial and illegitimate place the Sugar Hill Gang has in hip hop history. When many people think of early old school rap, they think of the Gang's Rappers Delight – a song that arguably doesn't really showcase the true quality of hip hop artists and music from that … Continue reading
West Wednesdays: Tyler the Creator ft Frank Ocean – She (The Video)
Last Friday, Tyler the Creator's video for She was released, serving as confirmation to many that the kid is deeply disturbed. He may be, but what's disturbing to me is that he seems to be one of the few disturbed Americans (which I'm pretty sure is most of us) who has embraced his polluted mind … Continue reading
Pandora Data from ComScore's "Total Universe Report" Shows Importance of Mobile Music Distribution
ComScore, a major player in web analytics, has released the first beta data from it's brand new, yet to be fully unveiled, Total Universe Report (TUR). The goal of the report is to measure "100 percent of a site's traffic, including usage via mobile phones, apps, tablets and shared computers such as Internet cafes." To demonstrate the power … Continue reading
HOT 97 Streaming Summer Jam Live Today
If you want to be at the New Jersey Meadowlands this evening to watch some of hip hop's "biggest stars" but you can't, you're in luck. You can catch the annual mega concert live at http://www.hot97.com/ starting at 6pm. If you're like me, you have no interest in watching the show in person, but you … Continue reading
Watch "B Movie – Gil Scott Heron" on YouTube
I was planning on posting this yesterday, but it didn't work out as planned. This video of Gil Scott Heron performing "B-Movie" shows his political side and the political times that hip hop and many of its 70s and 80s baby fans were born into. Even though this track isn't very melodic, I think it's … Continue reading


text: This sweet book is a great book for teaching individuality and acceptance because Molly Lou Mellon is different and has a bully her first day to a new school. She is clumsy and very small, but perfect in her own way. This is a great book for kids in kindergarten to second grade.


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Group Head of HR
- Recruiter
- Whitbread
- Location
- Whitbread Dunstable HQ in Bedfordshire
- Salary
- £Competitive
- Starts
- Closes
- Specialisation
- HR Director, Head of HR
- Job Level
- Director / Head / VP
- Contract type
- Permanent
We have a newly created opportunity for a Head of HR to join at a Group level within Whitbread. You will provide a strategic HR partnership to the Executive Directors and their leadership team during a time of exciting transformational change.
Whitbread is the UK's leading hospitality company in the FTSE 100 including brands such as Costa Coffee, Beefeater & Premier Inn. By 2020, our goal is to achieve global system sales of around £2.5bn for Costa, and to increase the number of Premier Inn UK rooms to an incredible 85,000. All while creating around 3,000 UK jobs a year and continuing to expand our presence worldwide. There has never been a more exciting time to Whitbread!
What you will be doing
• Develop and implement a comprehensive people plan for our Group function that aligns to business plans and key drivers with a focus on delivering business transformation and organisation change, developing a shared identity and culture across Whitbread
• Deliver change at scale and at pace
• Directly manage elements of major change programs including strategic restructuring, senior talent moves and appointments, team and organisational effectiveness
• Support the Talent & OE Director on Enterprise wide OE projects that relate to the areas being supported by this role, and supporting senior leaders in shaping their vision for change and ensuring their teams and stakeholders are bought in
• Lead calibration and succession planning across our Executive Directors to ensure there is proactive pipeline development, succession and talent planning across short, medium and long term horizons; prepare leaders for the CEO talent reviews
• Enable Whitbread to attract, hire and retain diverse business teams with the right capability, creativity and leadership
• Ensure effective plans are in place across all Whitbread Group functions teams to maximise employee engagement and improve ongoing enablement in support centre
• Support difficult and exceptional ER cases through to successful conclusions ensuring Whitbread policies are adhered to and business continuity is supported
• Act as an influential and trusted partner with Executive Directors, providing expert guidance on specific issues and coaching leadership team and senior managers to ensure understanding, and delivery, of the people plan
• Lead Group functions HR team with effective line management, coaching and support
• Build connections across the different aspects of the team – Business Partners, Resourcers, graduate programs and L&D
What we are looking for
• Extensive experience of working closely with senior leadership teams and driving effective performance
• Understands and able to influence HR strategy development, ability to question and challenge the status quo
• Previous experience leading complex change within a FTSE250 company
• Strong generalist HR background, able to shape and deliver strategic change at pace
• Comprehensive knowledge of managing HR projects and programmes
• Can act as provocateur, confidently challenging senior managers based on their own point of view
• Proven leadership skills and the ability to develop high performing teams
• Confident providing advice to senior managers on complex Employment Relations issues
• Strong personal values and high levels of integrity
Similar searches: Permanent, Director / Head / VP, South East, Bedfordshire, Head of HR, HR Director


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Muscle twitches are fine movements of a small area of muscle.
Alternative Names
Muscle fasciculation; Fasciculations of muscle
Muscle twitching is caused by minor
Muscle twitches are minor and often go unnoticed. Some are common and normal. Others are signs of a nervous system disorder.
Common Causes
Autoimmune disorderssuch as Isaac syndrome
- Drug overdose (caffeine, amphetamines, or other stimulants)
- Drug side effect (such as from diuretics, corticosteroids, or estrogens)
- Exercise
- Lack of nutrients in the diet (deficiency)
- Stress
- Twitches not caused by disease or disorders (benign twitches)
- Often affecting the eyelids, calf, or thumb
- Normal and quite common, often triggered by stress or
- Come and go, and do not last for more than a few days
Nervous system conditions that can cause muscle twitching:
Amyotrophic lateral sclerosis (
ALS– Lou Gehrig's disease)
- Damage to the nerve that leads to a muscle
Muscular dystrophy Spinal muscular atrophy
- Weak muscles (myopathy)
Symptoms of a nervous system disorder include:
- Loss of, or change in, sensation
- Loss of muscle size (wasting)
- Weakness
Home Care
No treatment is usually needed for benign muscle twitching.
Call your health care provider if
Call your health care provider if you have long-term or persistent muscle twitches.
What to expect at your health care provider's office
Your health care provider will take a medical history and perform a physical examination.
Medical history questions may include:
- When did you first notice the twitching?
- How long does it last?
- How often do you experience twitching?
- What muscles are affected?
- Is it always in the same location?
- Are you pregnant?
- What other symptoms do you have?
Tests depend on the suspected cause, and may include:


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Vale board not even talking about fertilizer sale
A global oversupply of potash has caused prices to tumble in the past year, leading to layoffs and mine closures across the sector.
Prices for the fertilizer ingredient began their decline four years ago, as weak crop prices and currencies weakness pinched demand. Potash has also suffered from increased competition following the breakup in 2013 of a Russian-Belarusian marketing cartel that previously helped limit supply.
The industry's woes have seen a pick-up in M&A and two weeks ago Canada's Potash Corp. of Saskatchewan (TSX:POT) (NYSE: POT), the world's largest producer of the fertilizer by capacity, and smaller rival Agrium (TSX:AGU) (NYSE: AGU) agreed to an all-share merger, creating the world's largest crop-nutrient supplier worth about $36 billion.
North American US-based Mosaic Co. (NYSE:MOS), the world's largest producer of phosphate fertilizer, has also long been rumoured to be in talks with Vale (NYSE:VALE) to acquire the Brazilian company's fertilizer unit, in a deal worth about $3 billion, but on Friday Vale seemed to indicate that a sale may not be close.
In a terse statement on its website, Vale simply announced that at Thursday's meeting of "the Board of Directors did not deliberate on the sale of its fertilizer business."
The company may be reviving its Rio Colorado potash project in Argentina, mothballed in 2013, but on a smaller scale. It now aims to produce 1.3 million tonnes of potash a year, down from the 4 million tonnes originally planned. Vale has already lavished $2.2 billion on the project in the Mendoza province.


text: Aaron acoustic16 Apr. 2010 | 8:30pmLive at Blue Goose in Sharon, Kansas map 301 S Broadway Add to Google Calendar | Download iCalIt was great to get to play at the Blue Goose in my home town. Thanks to Lawrence for giving me a place to play and everyone for coming out. Facebook Twitter Previous post Blue Goose tomorrow and a month of music Next post Aaron Traffas in Manhattan, Kansas on 05/08/10 Leave a Reply Cancel reply


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Deborah Shine Tech #23 is a purple metallic. It applies a bit brushstrokey and dries quick.
On my nails you can see 2 coats without top coat. I didn't wear this polish solo, so in my next post I will show you how I upgraded the look :).
|Sunlight. Without flash.
|Sunlight. Without flash.
|Daylight, in the shadow. Without flash.


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26 Jan 2018 02:53
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This is going to be Part 1 in a multi-part series on the feet as a doorway into the nervous system.
We know that having flat feet or collapsed arches has been touted as a risk factor for injury (albeit somewhat inconsistently). And it just doesn't pass the eyeball test... Flat feet just look unathletic. However, the static assessment of having feet flatter than Frodo is just that -- static. A more appropriate assessment of the feet should include a dynamic element that allows for pronation when they're supposed to pronate and supination when they're supposed to supinate. Which illustrates the point here: the foot is a dynamic system of sensory inputs and neuromuscular outputs. One way that we can upregulate and harness this dynamic system is thru maintaining the short foot position during movement. Or, to steal my own thunder, generation of the short foot may be an indicator of neurological readiness and capacity to safely tolerate high volume and load.
Developmentally, the foot has a few fixed points that were crucial when we learned to bear weight and eventually walk; points which we can reclaim as adults and undo our shoe-wearing, flat-footed foolishness. And most babies are not born with flat feet - we develop collapsed arches with our propensity for cushioned, heeled shoes and artificial arch supports robbing the foot of the demand to maintain the perfect balance of mobility and stability.
But I digress...
The three crucial points of the weight-bearing foot:
Essentially, this is the tripod or short foot position. This foot position is absolutely vital for powerful lifts, big jumps, and at the end of stance phase of gait when the foot re-supinates. Short foot puts the 33 joints of the foot on tension, centers the foot, and fires off the high density of proprioceptive nerve endings which are relayed to the brain. This stable position allows for a system-wide increase in force output and motor control. The strength of this stimulus probably improves motor learning due to the positive, feedforward stimuli. A centered foot position tells the brain that the position is a stable one and it is safe to generate a lot more force without risk of destabilization and injury.
It is no coincidence that the external cue to "screw the feet into the ground" helps to foster this short foot position. The system seeks joint centration for max output, so by bearing weight predominantly thru these 3 points the foot is most centered. The other thing you'll notice with this cue is that the foot is not a static, inanimate object! It is a prime source of neurological input and output (more on that with an upcoming post). Maintaining the short foot position can generate an arch and produce a monstrous feed-forward loop that maintains tension and stability throughout the system reinforcing to the brain that force can be safely produced. When the arch collapses the nervous system quickly downregulates in an attempt to avoid excess force thru the entire lower quarter while in an unstable position, yielding decreased output. This is not unlike how head/jaw position influences spine control or how chronically "tight" hamstrings are likely a protective response to prevent neurologic injury when in untenable positions.
Also, check out Charlie Weingroff and Andreo Spina for their take on this topic.
Movement baselines, or the minimum movements necessary for human function and performance, are essential to efficiency and resiliency. The inability to perform basic movements set us up for failure down the road as I believe it lowers the ceiling on performance and movement efficiency. You can buffer large loads and high reps with poor movement for a while, sometimes even a long while, right up until you can't. Taking some time to work on these basic movements can improve system adaptability and ultimately improve performance.
A good starting stance is individual depending on each person's motor control and anatomical alignment.
Bottomline: Take 5 minutes to work on this movement pre-workout (just add it into your warm-up). Many will be surprised at how much of a struggle it is to maintain a neutral spine while flexing at the hips and maintaining vertical shins. Try it prior to a pulling or squat pattern and see if movement quality improves and pain resolves.
In case you missed it, here is the piece I wrote for my buddy Dr. Dan Pope's site FitnessPainFree.com:
Proper squatting forms the basis of any performance system and is essential to meaningful function as an athlete and human - which includes the elderly (might need to scale though, bro). As an athlete and as a practitioner who treats fellow CrossFitters frequently, one of the things I love is the emphasis on the squat pattern. But with high squatting volume in any performance system we need to ensure it's reproducible.
I understand and share the pride that comes with the ability to squat deep while lifting some serious weight. However, many athletes are unable to squat deep with load due to hip or low back pain. Femoral-acetabular impingement is often the culprit here, where the neck of the femur is literally jamming into the acetabulum of the pelvis. Dan goes into much greater detail in one of his prior posts on FAI. These same biomechanics also cause butt winking where there is a reversal of the lumbar spine causing a loss of segmental control. This spinal shear under load is dangerous and never okay - a butt wink is an immediate fault and nobody gets a pass. Altering squat width is a strong start to fixing these train wrecks.
So how do we determine best squat width for depth and performance (and to help prevent hip pain and butt winking)? "Shoulder width" is often used however that differs for each individual. Many times we just start with a random width and that becomes the default. However, factors such as motor control of the entire system (particularly the over-extended spine), hip and ankle mobility, and individual structural differences in acetabulum and femur alignment all influence squat width and depth.
The sooner the femur runs into the pelvis, the less depth you'll achieve and squat numbers will plateau. But you don't need an x-ray to determine how you should squat. Rather, we need to find the best squat width that allows the most depth while maintaining movement integrity (such as a neutral spine). The best position yields the best performance and the fewest injuries. The test below helps find where these limitations are least restrictive and determines the best starting squat width.
I like this test (originally from Dr. Stu McGill, spine biomechanist) as a screen for new lifters, those who are having hip or low back pain, and athletes whose squat numbers are plateauing.
Things to consider with this test:
1) Performing this test on your hands and knees allows you to assess the hip and core without bringing other structures into the equation. You're also performing this in an unloaded position (i.e. not standing) which helps eliminate movement inefficiencies you might find while standing.
2) Demonstrates lumbopelvic motor control. If a strong contraction of the anterior core allows greater depth prior to butt winking or decreases pinching in the front of the hip, motor control deficits are present. This is not an anatomical variation, you need to improve trunk stiffness as the lumbar spine is over-extended causing the pelvis and femur to meet prematurely. In so many cases, we can prevent butt winking and un-impinge the hip with appropriate movement patterns and control rather than rushing to surgery to correct bony deformities. Improve motor control first and foremost regardless of structure.
3) Once you've found the width that allows the most depth without impinging or butt winking, this is where you should start when squatting. Can use this screen for those new to squatting as a way to determine the most effective width to start while you work on motor control and mobility to allow for a variable squat program.
4) Those who show poor motor control in this test and have hip or low back pain will most likely need to correct this for successful rehabilitation and return to squatting.
So ultimately, what is the best squat width? The one that allows the best depth while preserving a neutral spine. Regardless of starting squat width or structural variation, this does NOT change the essential movement principles of the squat. Feet should be straight, knees tracking over the foot, shins vertical as possible for as long as possible, hips externally-rotated. You MUST prioritize and control the lumbar spine and pelvis, above all else. In my opinion, the ability to control the spine and pelvis is a prime determinant in the performance ceiling of athletics and human function so don't lower that ceiling with improper movement patterns. Squat depth and width do not matter if these principles are not upheld.
Acknowledge what we can't change (structural alignment), optimize the many variables we can change including squat width, and then vary it for an effective motor program.
- Seth
As a physio, I see a lot of running-related injury, dysfunction, and performance loss. Depending on who you read, injury incidence among runners can be as high as 85% many of which are due to training errors and poor mechanics. In that vein, this week's post is from Jeff Ford, a CrossFit Endurance and USA Triathlon Certified Coach, Owner and Founder of Fire Coaching Consulting, and excellent endurance athlete. Great dancer. Drives a nice car.
Foot-strike: Time and time again, I watch runners on the street and I just want to pull over. A large majority of the endurance athletes I get on tape are landing out-front and breaking themselves while landing on their heels as they chronically over-stride (increasing peak forces on the body). Your heel was not meant to land first guys. Trust me. Take your shoes off and have someone video-tape you running. Your body physically will not let you heel strike. It wasn't meant to. When you strike heel first, you land primarily on bone and lose the ability to harness muscle elasticity in your foot/ankle complex. What that means in KISS (Keep It Simple Stupid) terms is that you've lost the ability to absorb your weight as you land. You've shut down your muscles ability to stretch and contract when force is applied. Not good at all, especially as the distance gets greater. So fall from your ankles, don't smash thru them. Seth and I recommend a consult prior to switching strike patterns as this is a daunting task on your own.
This week's post is a public service announcement to get everyone to cease and desist leaning on one leg (i.e. hanging on one hip) when standing. Many of us do it without even thinking, shifting our body weight over onto one leg and just hanging out there. But in the effort to use less effort, we are reinforcing awful movement patterns and putting the entire kinetic chain in a damaging position. If you or your athletes have medial knee pain, hip or back dysfunction a good place to start may be how they're standing. We also definitely see this in our athletic new mother's too, who hold the baby on their hip while leaning on one leg (hello pelvic floor dysfunction).
Here's the deal:
Our musculoskeletal system is set-up to distribute the weight of our body plus gravity in an optimal way. However, when leaning onto one leg that weight is redistributed such that the pelvis drops toward that leg (see image below). The result is ugly:
But the real problem is that we are reinforcing this faulty pattern daily and even hourly often out of habit. This contralateral pelvic drop is a pathognomic we look for often as physios, yet our athletes are reinforcing it even between reps while training! How much will you benefit from motor control or strength training - often directly targeted at this hip/pelvic control issue - if you lean on one hip while drinking water between sets? Yet this happens all the time. In order for our training and performance gains to stick there has to be carryover to everyday movements. You move how you move. Chances are if you are standing with this pattern you will walk and run with this same pattern.
Here's the fix (it's an easy one): stop leaning on one leg! You should have active glutes while standing (you need to be squeezing them and your abs while upright). No more passive leaning, hanging on your hip joint. If necessary, stand with a wider base of support, march in place, or put one foot on stool for a bit to unload your spine during prolonged standing. Penalize yourself or your athletes with 10 burpees for every minute of leaning on one leg.
Here ends this Public Service Announcement.
- Seth
Part 1 of Improving the Overhead Squat - Cueing and Maintaining an Upright Torso - can (must?) be read here.
As we discussed last week, the overhead squat is nearly unmatched in its demands on stability, motor control, and power. One of the main faults in performance of the movement, dumping the torso forward, was effectively crushed last week. However, as with all squat variations (back, front, and overhead), another common fault is the knees tracking forward and inward with the athlete unable to achieve full depth without falling forward or backward. Is this you? Right the ship.
Here's the problem: Improper cueing and loading of the glutes and hamstrings (posterior chain) causes quad dominance in which the knees track forward during the squat. This causes tons of compressive forces thru the patella but also prevents adequate depth and control during the squat. This is what the coach or physio will see with athletes attempting the overhead squat (or any squat for that matter):
1) They will avoid loading their hamstrings and glutes (won't sit back in the squat) and the knees are erroneously loaded first
2) The torso or shoulders may start to come forward
3) The knees cave in and the arch of the foot collapses
3) Near the bottom of the squat, they will stop short and are unable to go further down because something (self-preservation?) tells them if they go any further down, they'll fall over (not good)
4) They are unable to efficiently complete the up phase of the squat, will say "gee, I must not be very strong" and you will cringe.
So, here's the real question: is the athlete (or you) weak?
Anytime the athlete feels as though they will fall backwards during squats, motor control is always at the forefront of diagnosing the movement. *Mobility and tissue extensibility are also possible differential causes - though not the focus of this post*
Here's the solution: Oftentimes, the athlete is not necessarily weak (though it is certainly a possibility) it's just that they do not know how to fire muscles appropriately in the context of that particular movement. For instance, if I manually resist an athlete's glutes or hamstrings they may be quite strong yet they are unwilling or unable to activate that same posterior chain musculature during a squat, deadlift, jump landing, etc. Comparing isolated strength to dynamic, functional movements is like revving the engine on a parked Ferrari versus taking it out on the Pacific Coast Highway - what tells you more about how that car runs? Same muscles, very different motor program - it's a system of systems.
Nerd Alert - In order to improve motor control of complex movements, research on patients (including those with neurologic injury as well as running injuries) indicates that task-oriented training (or practicing and training the movement of interest in its entirety) is the best method to improve movement skill. This makes sense, right? If the movement is the problem, training the movement at its point of restriction is the most viable option. Gray Cook and his Functional Movement crew refer to this as pattern assist because you are performing the faulty pattern with assistance to appropriately fire the correct muscles and strengthen within that movement.
So, short answer: put the athlete in the squat position but reduce the demands so they learn to fire the appropriate muscles without fear of falling over. Check it out:
1) Again, load ordering the squat appropriately is key. Read this.
2) Place the Jump Stretch (or elastic tubing, bike tire inner-tube, whatever works) just below the buttocks and have the athlete perform the picture-perfect squat with assistance from the band. Important, do not hang on the band! It should be only enough tension to assist the motion, not allowing the athlete to rely on it. You can and should reduce the amount of assistance as the movement skill improves.
3) Dosage: enough to make change - this may take a few minutes or a few sessions depending on the individual. How do you know if it's working? Test and re-test the squat - if it's a cueing problem they may improve in a few minutes. Which is so much better than doing quad sets or straight-leg raises for 3 weeks hoping it improves the squat, right? This is why I also like to use this as a warm-up prior to activities requiring lots of posterior chain work - squats, deadlifts, jump landing. You SHOULD see improved depth and stability at the bottom of the squat following this exercise - if not, your dosage may be too low or mobility impairments may be contributing.
4) Variations - try putting a board under the heels or the exercises from last week to also help cue the athlete to fire the appropriate motor program.
Bottomline: As discussed last week, in order to improve complex movements such as the overhead squat, we have to improve the athlete's understanding of stability and control over the entire range of movement. Providing neuromuscular cueing and assistance to the movement teaches the athlete to load their hamstrings and glutes thru performing the movement we aim to improve! Want to improve a movement? Practice that exact movement, while reducing external demands! Sometimes, it is as simple as that.
- Seth
The overhead squat is nearly peerless in developing proximal stabilization and control over a huge range of motion. It drives an athlete's balance and proprioception (sense of the body's position in space) and demands/develops functional flexibility. It is a staple of the Functional Movement Screen (FMS) and the challenges of an external load with the arms fully-elevated allow physios, coaches, etc. to diagnose/observe athletes' faulty movements otherwise unseen in the back and front squats. Poor overhead squat technique prevents an athlete from transferring power from the large engines (hips and shoulders) to the smaller joints (knees, ankles, elbows) - a MUST for athletic performance. But, man, if it's not done properly it is just plain ugly and dangerous.
Here's the problem: Many beginning athletes are poorly (like REALLY poorly) instructed on appropriate overhead squat technique. Couple that with many athletes being progressed to this movement without having mastered the back squat and front squat (excellent form on the back squat followed by the front squat is a prerequisite for training the overhead squat in my practice) and it's a recipe for some nasty pain and gross form. There are many issues that arise when evaluating one's overhead squat - including mobility, position, and motor control. The focus of this post is to improve motor control of the forward trunk lean - the bane of the overhead squat.
From a motor control standpoint - the ability to maintain an upright torso is absolutely essential to perform this movement otherwise you're dumping the weight and/or subjecting the shoulders and low back to dangerous forces. Additionally, it prevents the athlete from getting to full depth as the pelvis runs into the femur causing a pelvic fault and lots of anterior translation and shear forces to the knees and shoulders. This leaves the athlete unable to generate adequate force in the primary engines (hips and shoulders) and robs athletic performance. Many times the athlete (particularly the beginner) has a difficult time understanding how to organize the movement and pitches the trunk forward to unload the glutes and shoulders. An inability to set the shoulders and create torque early in the movement also unlocks the shoulders allowing the chest to drift forward
Here's the solution: Often, athletes just need some simple neuromuscular cueing to clean up the motor control problems.
1) Clean up any load ordering faults in the movement
2) Using elastic tubing (can be Theraband, thin Jump Stretch band, etc) have the athlete perform an overhead squat while maintaining a posterior pull on the band. This engages the back musculature (including the lats and erector spinae which invest into and tighten the thoracolumbar fascia - shared by the glutes, weird right?) allowing the athlete to generate torque and stabilize the movement. The key here is that the resistance from the band is high enough to provide assistance and cueing to the athlete but NOT high enough that they can passively lean on it. This exercise allows the athlete to perform the full movement with proper activation but without the danger of trying to teach this exercise under load. You can attach the band to a wall, pull-up bar, friend's arm, whatever. Check it out:
3) The next exercise is a progression from #2, in which now the athlete has stabilized the torso but is still struggling with locking and stabilizing the shoulders. Using elastic tubing, have the athlete pull the band apart while external rotating at the shoulder and prioritizing an upright torso. This allows the athlete to optimally stabilize the shoulder and thoracic spine allowing for a legit-looking upright torso, not to mention an improved ability to handle an external load overhead once the skill is learned.
4) Load the hamstrings and posterior chain to set the hips and lumbar spine: stay tuned next week for more on this one!
The above exercises are great for a pre-workout neuromuscular primer in order to teach or prep the athlete for the overhead squat. They are also definitely appropriate for overhead athletes to teach midline and proximal stability, balance, and control.
Bottomline: In order to improve complex movements such as the overhead squat, we have to improve the athlete's understanding of stability and control over the entire range of movement. Providing neuromuscular cueing prior to loading up the movement is a must for those learning or struggling with improving their technique - EVEN for those already adept. There is always more potential to be had!
Any time you perform squats, pick up something from the floor, walk up the stairs, or even jump and land your body is making a compromise depending on how you initiate this movement. The result may leave you with you anterior knee pain (think Patellofemoral Pain Syndrome), glute inhibition, and poor force production. And that leaves you landing from a jump like a 6 year old, which is super lame.
So here's the problem: The tissue or joint loaded first in a movement is the tissue or joint loaded the most. Too often we see athletes and patients (even "strong" ones) initiating squats with the knees coming forward - loading their quads instead of their high posterior chain (glute/hamstring complex). This quad dominance sets off a cascade in which the quads continue their powerful force and literally crush the patella against the knee as the athletes descends into the squat, jump land, etc. There is good evidence out there to suggest that the greater the knee flexion angle, the greater the compression forces on the patellofemoral joint - in a nearly linear fashion - and we're not really into crushing our own joints. Once the tissue/joint is loaded, it is virtually impossible to unload it during the middle of the movement - especially with an external load (think a heavy back squat).
You'll see how the athlete load orders their squat in the first few inches of the descent. Knees coming forward first in the descent is an immediate fault. By loading the knees first, the athlete is essentially rendering their glutes and hamstrings incompetent and preventing their substantial ability to not only protect the knee from gnarly compressive and valgus forces, but also greatly limiting power production and stability as you are unable to generate sufficient hip extension force (think jumping). The glutes control the hip and knee in all 3 planes of motion, rather than the quads which control the knee in the sagittal plane only, limiting their ability to stabilize and protect the knee. Quad dominance is seen often in athletes (particularly females - no wonder they are 4-6 times more likely to tear their ACL) and is a faulty movement
Try this yourself: Perform an air squat in front of the mirror. Your initial movement should come from the hip/trunk complex, not the knees coming forward. If you're knees are the first thing to come forward... epic fail. Think about those landing from a jump or descending into a squat while coming forward onto their toes - it's an unstable, weak position. Going into the squat in a poor position makes the finish even uglier: dropping vertical jump height, weakening triple extension, and killing power. Why? Because once a movement is loaded, poor muscle activation and poor position cannot be overcome! Trying to come out of the loaded knee forward position by shooting the hips back will only overextend the athlete and exponentially increase shearing forces.
The solution:
1) Prioritize motor control and emphasize loading the glutes and hamstrings first. Tilt forward at the torso to tension the posterior chain and stabilize pelvic position. Following the load-ordering concept, at the bottom of the squat the posterior chain tissues are now under high amounts of tension having been loaded first. This allows for some highly modulated force production (i.e. a lot of oomph) and reducing forces on the patella.
A common error is to have the athlete stick their butt back first and keep the chest up during the squat descent. This faulty movement instruction can compromise spinal position resulting in overextension of the lumbar spine. A wide-open chest and overextended spine is commonly coached but woefully incorrect - causing the athlete to complain of low back pain (big surprise) during/after squats.
The first 6-8 inches of the squat is crucial to appropriately load the movement
2) Have the athlete shove their knees out laterally while keeping feet forward to pre-activate the glutes and create torque to take up tension in the system (glutes, hip capsule, hip adductors all control the pelvis) rather than finding tension with the knees tracking forward - this unloads the knee . Think about pulling yourself into the bottom position rather than dropping into it.
3) The shins should stay vertical as long as possible during the squat, tracking forward only at maximum depth (and that's butt to heel - limiting squats to 90 deg in perpetuity is NOT normal nor natural for humans). Tilting the torso forward at the hips while maintaining a stable, neutral spine is key and will assist in loading the posterior chain first in squatting.
4) Box squats are a great way to teach and improve control of the squat as you can vary the height of the box while teaching midline spinal stability. Box squats also help to cue driving back with the hamstrings as targets are useful in motor planning and control. Just don't reach with the butt causing overextension - instead coach tilting forward at the hips and shoving the knees out to stabilize the pelvis.
Elite and non-elite athletes alike need to be able to squat correctly and avoid this "quad dominance" seen so often in athletes - otherwise you're putting dangerous forces through your knee complex and gutting athletic potential. Appropriate load ordering is critically important in both human movement and mobility exercises and can/should be applied to all movements.
If you or your athlete cannot get the knee to full extension (straight) it's a problem - seriously. It can cause numerous performance deficits - both acute and chronic - a big problem if you want to produce maximal force in the lower extremities and avoid injury. Check out the video and discussion below:
It's clear in the video that sprint coach Jared Krout of KroutPerformance.com, is lacking full (terminal) knee extension. Normal knees are able to extend past neutral into hyperextension approximately 5 degrees. Restoring terminal knee extension is one of the first tasks your PT will take on post-surgically and it's one of the first things I look for in my athletes. You may have seen or even done the above exercise for quad-strengthening albeit with less resistance. However, the advantage of the way I've done it is to provide both an anterior glide to the tibia parallel to the joint surface in the Maitland/Kaltenborn method of joint mobilization and cue the quads to contract in a closed-chain function allowing what is essentially a two-for-one: mobilizing the joint into the position of restriction and activating the quads (which have an anterior joint glide moment in terminal extension) at this end range against some considerable resistance. Do NOT do this if you are early post-op ACL, patellar/quad tendon repair, or have some funky unstable knee (listen to your MD and PT - don't be a bozo). You can find these bands here.
So why is terminal knee extension so important?
1. If your joint does not have full range of motion in all directions, it is not normal/healthy. Now, an athlete can manage this restriction in terminal knee extension for some time, until they can't and they come to me with pain - in the knee or elsewhere. Without this critical range of motion they are predisposing the joint to high loads at a mechanical disadvantage.
2. If your knee is unable to get straight and then we stack some loading on top of it, think deadlift or jumping/landing, the joint is unable to fully disperse this load across the joint surface. A fully extended knee is considered the close-packed position of the knee because it is the position in which the articular surfaces are most congruent and the ligaments are the most taut. If you cannot obtain full extension, the load is poorly dispersed and cartilage does not do well with repetitive loading to a localized area. Here is some great evidence on the correlation of knee motion and early arthritic changes. Don't wear a hole in your knee!
3. In addition to the cartilage loading, lack of terminal knee extension means that you are unable to lock out the knee and the angle of pull on the patella and patellar tendon is altered, causing increased compression of the patella against the knee. This may lead to Patellofemoral Pain Syndrome and possibly patellar tendinitis due to the increased off-axis pull on the patella.
4. Perhaps most importantly, you need full knee extension to generate optimal quad force production. We will typically see poor quad function toward knee extension in those who are restricted in this motion. I don't need to tell you how important force development is for your quads. Any loss in quad function can destabilize the knee and increase joint loading.
Here's the kicker, loss of terminal knee extension will likely cause deficits up and down the kinetic chain. If you're unable to get your knee straight during triple extension (ankle plantarflexion, knee and hip extension) which is needed in basically all athletics, the hip cannot get into neutral extension causing you to overextend at the lumbar spine in order to keep you upright. Blow through some reps like that with hip flexors that are now super tight and it's hello spondy, plus it just looks like weak sauce. You may also have difficulty with appropriate foot strike during running, but that's a whole other topic.
Bottomline: Athletes must have full knee extension for optimal performance of the entire kinetic chain. If you are walking around and can't get your knee straight, get it together! Try the video above as a starting point (I realize that the screw-home rotational component may still need addressed for full extension, though not discussed here).
- Seth
If your golf swing is weak and feels upper body-driven, poor lower extremity mobility may be stealing your power and leaving you as the guy no one wants to play with on a scramble. Or does your athlete look rigid on his lead leg while pitching (or rear leg while swinging)? Check this out:
When analyzing an athlete's movement, it's important to realize that human movement is a system of systems. While that may sound complicated, what we find is that oftentimes clearing up a dysfunctional pattern can resolve poor position and position = power.
Check out the the video above. In the video of super-stud Jared Krout (speed coach extraordinaire - he'll be featured on this site in future posts), you can see that as he rotates he's essentially running out of room in his hip and any further rotation comes from his spine. This is a sweet example of Regional Interdependence, in which dysfunction in one region causes dysfunction in another. It doesn't take much to figure that his rotation has to come from somewhere and once runs out of internal rotation and jams his femur into his pelvis, the rest of the motion will come from the lumbar spine, potentially causing some back pain down the road.
Obviously I have oversimplified the analysis of this (motor control is always an issue with athletes in addition to mobility - more on this in later posts), but look at how much his rotation improves! In my practice, we will typically go after this with several correlate movements (conjugate training/mobility) in addition to the one Jared is doing, followed by actually practicing the affected movement (golf swing in this case) to motor program the movement and maintain his new range of motion.
Poor hip rotation is a huge problem in rotational athletes including throwers. We see an increase in upper extremity injuries in those with poor hip internal rotation as they essentially make up for the loss of hip rotation through the shoulder and elbow (also potentially through the lumbar spine). Lacking hip internal rotation may also be correlated to hip impingement (FAI - femoroacetabular impingement) and possibly cause poor positioning of the knee and ankle (knee valgus). Mobility and control of the body over a fixed leg is huge folks and we're going to come after this like an angry caddie in future posts.
In this video, you can see how poor hip mobility can negatively your swing (and this dude could use some more hip mobility himself).
Check out these articles on the correlation of hip range and injuries (Nerd Alert):
Associations Among Hip and Shoulder Range of Motion and Shoulder Injury in Professional Baseball Players
Hip rotation in golfers may determine pathology
Basically, by putting the athlete into positions of restriction and improving that position we can optimize their movement at these limited end-ranges of movement. Why should you care? Because your performance will improve and your back won't feel like a wet rag after 18 holes. And your church league softball swing may have a little more oomph in it. After all, performance improvements are what we really care about. Try the method above - one of many ways to improve hip internal rotation - and let me know what you think.
February 2018


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Decreasing risks of anesthesia of patients during and after the operation and efficient pain killing as the main purposes has become effective in development of anesthesia alternatives. Local, regional and general anesthesia techniques may be used in hand surgery anesthesia. The technique is decided by evaluating operation area, health status, psychological status of the patient.
Local Anesthesia
Local Anesthesia is performed via drugs administrated subcutaneously for narcotizing small areas (finger, small skin cuts etc.). With this method, patient relaxation is provided through intravenous relaxing drugs. It is simple, easy to apply and less risky method. It is the best method for managing the pain in small surgical procedures. The patient may be discharged just after the operation. The patient may eat and drink water after the surgery with this technique.
Regional Anesthesia
Regional anesthesia aims to stop motor and sensory functions temporary by drugs administrated to locations close to main nerves. Wider areas are narcotized according to local anesthesia. Generally nerve passing ways are detected by ultrasound or nerve stimulator. This anesthesia type should be applied in operation room conditions. Intravenous relaxing (sedative) drugs may be administrated at the same time to relax the patient. By this method, early term pains are prevented as well as narcotizing the arm during the surgery. The patient does not take risks of general anesthesia with this method. The patient may eat and drink water just after the surgery. The patient may be informed by the surgeon and the anesthesia team in suitable situations during the surgery. If the patient wants to sleep during the procedure, sedative drugs may be administrated. Besides, continuous pain killing may be provided by putting a catheter on the narcotized area even to help to increase the blood circulation on the finger or to kill the pain for patients with circulation loss in the finger. Method application is comfortable and short. The patient does not feel discomfort while the method is applied. Regional anesthesia paralysis the extremity between 6-8 hours as showing personal differences. The patient is hospitalized until the patient feels his/her hand. Complications are seen very rarely. Insufficient level of anesthesia, pain and bruising in the needle area and fornication may be observed rarely. The anesthetist controls whether the pain is stopped and if there is a problem in areas where arm should re-narcotized. Supraclavicular block, axillary block, interscalenous block, infraclavicular block, elbow level ulnar block, wrist block are among the methods used in regional anesthesia.
General Anesthesia
The operation is done after the patient is intubated with this method. 5-8 hours of hunger period is required before the surgery. Risks are relatively more than regional anesthesia. It is generally used in children and adult patients who has a bad psychological situation and/or will have multiple operation. Postoperative pains of the patient are stopped by other analgesic methods and drugs. Eating and drinking water are not allowed for 4 hours as it may cause some complications after the surgery. .


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The Development of Crop Monitoring Tech: Part 1
Posted: Friday, August 22, 2014 | Author: Aaron Lawrencein the works
Woolpert is currently working on a research study, one of the first of its kind in terms of data collection methodologies and layered sensing analysis.
In collaboration with Air Force Research Labs (AFRL), the Ohio State University (OSU) and the Design Knowledge Company (TDKC), we are excited to work on a project that will hopefully lead to a crop monitoring plan that helps farmers visualize trends in the field, provides a better understanding of the growth cycle, and allows for earlier identification of crop health issues. This research's potential ultimately includes better crop yields, a benefit to both farmers and the general public alike.
To complete this goal, we have developed three main focuses of research including corn emergence, hyperspectral reflectance of corn and crop vigor. As we continue, we will unveil our lessons learned and updates from our research. Follow us as we develop this technology for the masses.
Corn Emergence
Our goal is to define what spatial resolution of photography is needed to see crops at different stages throughout the growing season. The primary mission is to determine the earliest stage in the growth cycle that vegetation can be detected. If possible, we also are aiming to identify and count seedlings as they sprout from the ground.
Hyperspectral Reflectance
Our team will be collecting field spectra of 16 different corn hybrids with a handheld spectrometer throughout the growing season with the intention of trying to identify and separate the hybrids using spectral analysis. Essentially, we are trying to build a spectral library containing information about each hybrid and how it changes throughout its life cycle.
Crop Vigor
We want to quantify what effects soil compaction has on overall plant health and yield. To do so, this study is targeted at assessing the crop vigor of both corn and soybeans after severe compaction events were experienced during the spring planting.
Data inputs for these studies include:
- High-resolution multispectral photography
- Precision planting technology
- Tractor telemetry
- Field spectra using handheld spectrometer
This research study will be ongoing, and we have full intentions of not only taking lessons learned from our data collection and analysis techniques this year and sharing them with you, but also applying them to future research.


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Managing World wide Terrorism
Terrorism has existed in all parts in the earth all the way through historical past. Terrorists have wreaked havoc on an untold quantity of harmless women and men. It had been not till September eleven, 2001, in spite of this, which the challenge of terrorism experienced accomplished like a powerful existence around the national conscience of the Usa, and subsequently the global conscience. Due for the United States' superpower standing, as terrorism turned the recent button dilemma in the united states, so it turned the recent button all through the globe. Expenses of War scientists at Brown College estimate the prices for the war on terror at four.4 trillion. Inspite of the huge amount of discussion and methods that have been poured to the energy to regulate and forestall worldwide terrorism, terrorists go on to choose harmless lives with a each day foundation. Terrorism is really an unconventional enemy. If you want to defeat it, unconventional approaches ought to be second hand. The procedures needed to avert terrorism are economic and political in mother nature, in lieu of militaristic. A method that concentrates on economic and political plan will get rid of the sickness of terrorism instead of managing the indications with army initiatives.
Methods to avoid terrorism have got to just take under consideration the point that there exists some political climates wherein terrorism appears to prosper. The usa has done a pattern of interfering with authoritarian regimes. Syria, Iran, Iraq, and Afghanistan are amongst the most recent. Inside a paper entitled "Poverty, Political Independence, and the Roots of Terrorism," Alberto Abadie concluded that there is an "observed increase in terrorism for nations in transition from authoritarian regimes to democracies." What Abadie's conclusions show is one of the premier reasons resulting in terrorism is most likely the new job within the Us because the world's law enforcement drive. This place is barely hindsight for your current position within the Center East. Regimes have currently been toppled and something has got to take maintain inside their site, but the consequences of interference must be very carefully thought-about on the upcoming. Undoubtedly, the U.S. are not able to stand by even while authoritarian regimes perpetrate gross injustices on their own individual citizens, nevertheless American authorities will need to properly weigh these choices and acknowledge that political unrest commonly qualified prospects to terrorism. Terrorism really is a virus which reproduces seemingly endlessly, especially in parts of political unrest, so it should be slash off on the source. Military strikes by themselves would be the equal to playing a hardly ever ending activity of whack-a-mole. Terrorists never will want giant army installations or offer lines which can be focused similar to a regular opponent. All they will need is income and folks. How they transfer dollars might well be shocking. In his book, Unfunding Terror: the Legal Reaction towards Funding of global Terrorism, Jimmy Gurul states, "Contrary to very popular belief, terrorists use banking institutions as well as other money establishments to transfer resources." Gurul goes on to debate the various features presented for the terrorists thru providers these types of as wire transfer. Attempts are increasingly being formed to stem the circulation of cash amid terrorist companies, but it really will have to be the leading point of emphasis. No matter how quite a few terrorists are killed, there will normally be one more soldier to acquire his spot providing these corporations have profit. Outside of just getting utilized to purchase assaults, terrorists use much in their funding to spread their evil concept and recruit new soldiers. As long as they nevertheless have use of cash, terrorists will probably be in a position to carry on their mission. Blocking terror entirely might be not a realistic purpose. There will frequently be evil everyday people on the earth, and there will constantly be young, impressionable minds for people men and women to indoctrinate. Controlling terror is a considerably more sensible purpose. This may be executed by initial starting to be authorities on terrorism. It happens to be not an enemy which can be identified of a lineup. Terrorism has a great many distinctive faces. Looking to label it and place it inside of a box is counterproductive. is there a website that will write my essay for me Figuring out whereby and when it really is likely to arise helps preventative steps for being place in position right before it has an opportunity to proliferate. Around the exact same token, the fact that terrorism has lots of alternative faces means that that preventative steps absolutely need for being unconventional and modern. Standard ways haven't any area in opposition to an enemy that operates without having boundaries.


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Fresh + Coffee Oct 24, 2013: Content Curation, The Almighty Google, Strategies for Making Sales
I'm finally getting around to posting our hangout on air from last week. This is the Fresh + Coffee from October 24th, and there are a few issues with this episode. One, we were late getting started. Two, there's a bit of feedback from Chris's new mic. Still, the content we spoke about was very useful, especially the curation bit.
I know a lot of people think that content curation is "easier" than writing your own content, but it most definitely isn't. Strategies for making sales was also a useful thing to know, because not all sales are made after someone lands on your page and before they leave it. There are multiple strategies for turning your visitors into customers, and not all involve a "strike while the iron's hot" approach. Learn some ways to make stronger sales down the road with brand loyalty!
Fresh + Coffee Oct 24, 2013: Hotseat Website Review, Pay it Forward with Social
This one is from last week. This was an amazing episode of Fresh + Coffee with Chris & myself where we invited Larry Peacock to share his site with the community and our viewers. The website URL is http://www.newmilitarybenefits.com/ and if you watch the video below Larry will introduce what the sites about and what he's trying to do with new company. Chris and I have him pointers on what he could do to improve user experience, get affiliated with relevant companies, and some directions he can take the site in the future.
Though the tips are specific to Larry's website, any newbie can definitely learn from some from some of his "mistakes" and successes. Learning from your peers is a great way to improve your own website and business. Later in the episode we laid out some ideas about why it's very important to take action in social media.
If you wait for others to share your content before you return in kind, you might be waiting for a long time! +1, like, share, recommend, comment, and add value to the people in your favorite online communities. In time, you will see significant results for your own site. It really works, I've seen it done.
What's up ladies and dudes! Great to finally meet you, and I hope you enjoyed this post. My name is Nathaniell and I'm the owner of One More Cup of Coffee. I started my first online business in 2010 promoting computer software and now I help newbies start their own businesses. Sign up for my #1 recommended training course and learn how to start your business for FREE!


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Kitschy Coo?? May I present the Comino Cap Top and Dress! I started off with the top version. I'll show you the dress next.
Kitschy Coo style.
this pattern would be a winner, but it has already become a total workhorse in my wardrobe. It is comfortable and cute, fun to make and to wear.
Go get yours!
Wednesday, July 9, 2014
Kitschy Coo Comino Cap Top!!
Labels: Comino Cap, Kitschy Coo, misses, top
3 comments:
- CapitalChicJuly 9, 2014 at 10:54 AM
Oooh I love your colour choices! This looks like a great pattern.ReplyDelete
Very nice, I love the fabrics you picked - the blue really pops against the metallic.ReplyDelete
- NZ sewJuly 13, 2014 at 8:25 PM
Super cute!!! Someday I will have to make one- or more!ReplyDelete
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text: Do More Gaming New Minecraft: Story Mode Announcements! Are you ready for the new Minecraft: Story Mode episode? We are! Share Pin Email Print Gaming Minecraft Xbox PlayStation Nintendo PC Mobile Classic Games by Michael Fulton Writer, video producer and video game enthusiast specializing in the concept of Minecraft. Updated September 25, 2018 BEFORE READING THIS ARTICLE ABOUT MINECRAFT: STORY MODE, PLEASE UNDERSTAND THAT SPOILERS MAY BE INVOLVED IN EXPLAINING VARIOUS PLOTS. With it being three months since we've last heard from our blocky heroes, we can only wonder what will happen next! Mojang and Telltale Games have just recently announced that Minecraft: Story Mode's next episode will be released in the coming week. This has us wondering, what lies next for our heroes in the land of Minecraftia? The Announcement Telltale Games, Mojang In a recent post on Mojang's website, Owen Hill (Director of Creative Communications at Mojang), announced that Minecraft: Story Mode's Episode 5 "Order Up!" would be available for download on March 29th. The available devices the video game will be playable on is PC/Mac, Windows 10, Xbox One, Xbox 360, PlayStation 4, PlayStation 3, iOS and Android. No information has been released involving Minecraft: Story Mode's fifth being released immediately on Wii U. With plenty of time between the last episode release and the upcoming release, players are finally able to continue their adventure from where they left off. After defeating and killing the Wither Storm, we can only imagine what will happen next. Very little information has been given to the public in regard to Minecraft: Story Mode's upcoming Episode 5. What We Know All that has recently been announced about Telltale Games' Minecraft: Story Mode's episode 5 is that our heroes will be in a new special land known as Sky City. Owen Hill goes on to describe the Sky City as "(It's) an awe-inspiring, intriguing place to say the least." From promotional art released by Mojang and Telltale Games, we can only assume very little. We for sure know that our heroes Jesse, Petra, Lukas, and Magnus will be back. We can also confirm that Ivor will also be making a return. One character that we've yet to see in any promotional art in terms of Episode 5 is Olivia. Due to this, we can not confirm nor deny that she will appear in Episode 5 of Minecraft: Story Mode. What We Can Assume Guessing from promotional art released by Mojang, we can create assumptions on what may or may not happen. In two pictures released, we see our heroes on what seems to be a floating mass of dirt with a tree. Players who have been in the Minecraft community for a long time may immediately think and notice the similarities between the art released and the very famous Minecraft map "Skyblock". When playing Skyblock, players must survive off of specifically what is given to the player (primarily wood). When mobs spawn on the area surrounding you, you must fight to prevent yourself from falling and dying. When a mob is killed (for example, like a Skeleton), they will drop their loot (bones, bows, etc.) and must use what they drop to further help their adventure's progress. Experiencing a potential Skyblock in "Order Up!" could create for a very neat challenge for Jesse and friends. There's More? On top of Mojang and Telltale Games announcing Episode 5 of Minecraft: Story Mode, they have also revealed that at least three new episodes will be released in 2016. In the same post as mentioned previously on Mojang's website, Owen Hill stated, "They're not part of the existing season pass, but will be available for purchase to anyone who's downloaded at least one episode of the first season." Mojang and Telltale Games have both decided to not go into too much detail in regards to the content of the new upcoming episodes, but they "can confirm that they'll be great, and maybe come with a slightly different flavour to the previous season." While we're not completely sure on what a "slightly different flavour" means, we can only be excited and hope to expect great things. In Conclusion With more and more information slowly being released to the public involving Minecraft: Story Mode, we can only gain more excitement. Having information slowly being handed to us will create suspense for the upcoming episodes that we can not wait to enjoy. Each episode of Minecraft: Story Mode that has been released has expanded on concepts that we've been extremely excited to learn about. In regards to the new episodes, we can only hope they will do the same while letting the plot thicken and potentially open more opportunities for even more episodes to be released. Continue Reading