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St Paul's student proud to represent Ireland at Canoe Polo European Championships
June 10, 2019
By Diarmúid Pepper
All the hard training is set to pay off, as St Paul's student Fergal McConvey prepares to represent Ireland in the canoe polo at the U21 European Championships in Portugal this summer.Read more
Back to Clones
June 3, 2019
● Ulster Senior Football Championship semi-final Armagh 1-14 Cavan 0-17 (after extra-time)
Armagh and Cavan will replay their Ulster Football semi-final next Sunday at Clones after playing out a thrilling 1-14 to 0-17 draw after extra-time.Both teams probably deserve their second chance after producing totally committed displays in testing conditions which kept both sets of supporters on tenderhooks for the entire 90 minutes of action.Read more
The Irish Triathlete: the first publication of Ireland's Triathlon scene
June 3, 2019
By Diarmúid Pepper
TONY Bagnall didn't take part in this year's Crooked Lake Triathlon in Camlough, but he was there in his capacity of a journalist and photographer.Read more
Litter Picking with Joe Kernan
June 3, 2019
At the very root of our great association is the clubs that fuel the counties with the players, volunteers and the fans.
The clubs are often the heart of the community and act as a haven for members of the community and offer an escape from everyday life through various club activitiesRead more
Armagh ladies set sights on Clones
June 3, 2019
Richard Bullick
Fit-again Armagh captain Caoimhe Morgan insists there will be no complacency in the Orchard ranks when they meet Monaghan in Sunday's Ulster Senior Championship semi-final in the Athletic Grounds (6.45pm).Read more
Final Beckons
May 28, 2019
● USFC semi-final armagh v Cavan, Clones at 4pm Sunday 2nd June
Following their respective quarter-final wins over Down and Monaghan both Armagh and Cavan teams and sets of supporters will be confident of becoming the first team to book their place in this year's Ulster final on June 23.Read more
Murnin's Marshes Magic
May 21, 2019
● Ulster Senior Football Championship Armagh 2-17 Down 3-13 AET
Andrew Murnin who was introduced for the second period of Extra-Time for his first outing of the year provided the magic touch as he contributed 1-1 to enable Armagh advance to an Ulster semi-final meeting with Cavan by the minimum 2-17 to 3-13 following a pulsating tussle with Down at Pairc Esler.Read more
Armagh to advance to the last four
May 13, 2019
● Ulster Senior Football Championship Sunday 19th may Pairc Esler at 4pm Down v Armagh
Armagh can overcome arch rivals Down to record their first Ulster championship success since their 1-12 to 0-9 win over Cavan back in 2014. Manager Kieran McGeeney will be hoping that his first Ulster win as a manager will be the springboard to launch the Orchard County back as a major player in the province given that it is 2008 since Armagh have won or appeared in the Ulster final. But despite Armagh defeat the last times the sides met in the championship at the same venue 2 years ago with Down going all the way to the Ulster final it is Armagh who will carry the favourites tag next Sunday. On that last championship win Down were quickest out of the blocks racing into a 4 point lead which they held at the final whistle. This time round it is roles reversed as Armagh are the Division Two team and Down are in Division Three.Read more
O'Hanon set for Superleague Final
May 13, 2019
Richard Bullick
Armagh gaelic ace Caroline O'Hanlon will become the first Irishwoman to appear in a British SuperLeague grand final as her Manchester Thunder team go for glory this weekend against Wasps Netball.Read more
Cross Stars shining in Australia
May 13, 2019
Richard Bullick
It will come as no surprise to anyone who knows her that Lauren McConville is still making an impact on and off the gaelic football field even though she's on the other side of the world at present.
A positive, vibrant, versatile individual who would thrive anywhere, McConville is currently loving life in Sydney where she has been doing well with work, tasting some sporting success and enjoying all that an Aussie summer has to offer.
The whole experience is proving sufficiently fulfilling that Lauren reveals she's tempted to stay on considerably longer than the 12 months initially intended when she arrived Down Under last November.
The appeal is obvious but being in Australia means McConville is a long way from family and Armagh gaelic football is another deep passion which tugs at her heart-strings.
In normal circumstances, the Crossmaglen woman would have been in the thick of Armagh's bid for promotion this spring but all she could do last weekend was watch helplessly from afar as Kerry ended Orchard hopes.
The big time difference between Athy and Sydney meant McConville burning the midnight oil to follow updates but her heart was with her footballing buddies back home and she was gutted they couldn't get over the line in the Division Two semi-final.
"I was following the score updates on social media and am so disappointed for the girls. I'm sure it's tough to take for them especially after finishing first in the table," she says.
"Life in Oz is great and I'm loving it but it's strange not being part of (Armagh's 2019 campaign) as county football becomes such a way of life but I always know when they're playing, and results and reports during the league have been very encouraging.
"I'm sure Caroline (O'Hanlon) and the Mackins were a big miss against a top team like Kerry but the girls gave it a real go as Armagh always do and I've no doubt they can have a successful championship campaign."
Crossmaglen's accomplished Poet Lauren-ate had promised to compose some verses if the Orchard crew reached their National League final but hopefully Armagh's footballing bard will have reason to wax lyrical come June's Ulster showpiece.
Armagh's most recent Ulster title triumph came in 2014 during an unforgettable first season in the orange jersey for diminutive newcomer McConville as they shocked champions Monaghan in a packed Clones.
Daughter of Jim McConville, Crossmaglen captain at the start of the club's two decades of incredible dominance, and niece of double All-Star Oisin, Lauren started 33 Armagh matches in a row after being pitched straight into the team for the opening National League game.
The orangewomen won back-to-back NFL promotions in her first two seasons, either side of being crowned Ulster champions, and reached consecutive All-Ireland semi-finals under James Daly.
Lauren's unbroken run of appearances ended during the 2016 National League campaign when she was ejected from Ronan Clarke's panel along with Aoife McCoy and Shauna Grey when they decided to go to America for the summer.
She started all 11 matches the following season as Sean O'Kane's Armagh achieved a first ever victory over the then All-Ireland champions Cork followed by an historic away win over their successors Dublin at Abbotstown.
Taking time out after captaining unfancied Crossmaglen to an unexpected Armagh Intermediate title triumph that autumn, McConville's late return to pre-season meant she didn't start Armagh's first two NFL fixtures last year.
Being benched was a matter of selection policy rather than a reflection on ability and the bustling forward duly started the remaining 11 matches last season.
The fact McConville was never dropped or missed a single game through injury in her first five seasons with Armagh is testament to how talented and durable she is.
An important player and big personality within the group, it was a considerable blow when McConville let it be known at the end of last season that she was set to spend a year in Australia and consequently miss Armagh's entire 2019 campaign.
However you're only young once and McConville, who just turned 24 over Christmas, should still have a long Orchard career ahead of her, even if this Australian adventure lasts longer than the initial 12 months.
"I arrived in Sydney on November 1 with the intention of being here for one year but, now that I have the feel for it and have settled in so well, I can't see myself returning this November. I will probably stay for at least two full years depending on how things go.
"I was lucky enough to get a job right away in my degree area (Food Safety) working as a Quality Assurance Officer at a company called Vic's Premium Quality Meat.
"They are a well-renowned company in Australia and the Chief Executive even has his own TV show!" explains Lauren, who had been working for Castleblayney firm Rangeland Foods in a similar role before heading to the land of Oz.
"It has been great experience for me in terms of my career. My intention is to do my regional work to have my second year visa granted. We've been looking into some farms, trying to get the best fit.
"I actually left Sydney on Tuesday to go to a dairy farm to milk cows and I'm really looking forward to the experience even though it will mean swapping the football boots for wellies for a while!"
McConville's been playing plenty these past few months though, not only in her primary code of gaelic football but also camogie, which she has shone in back home for Culloville alongside her mum Michelle and younger sister Aoibheann.
"I'm playing for the Michael Cusacks club in Sydney and we've won four tournaments so far, two 13-a-side and two in sevens. Obviously winning's nice but I've equally enjoyed the fact success hasn't come easily.
"The football standard over here is so high, so I'm getting good competitive football playing with and against some top players including county stars from various parts of Ireland. The competitions have been really tough going, especially when it's camogie and football in one day.
"Our first success came on February 3, in the tournament we hosted, the Michael Cusacks Annual All Sydney GAA Championship. We beat Cormac McAnallens in the final after extra-time, having earlier lost in the camogie semis.
"The following weekend was a football-only tournament, the Young Ireland Anniversary Sevens, and again we beat big rivals Cormac McAnallens in the final.
"After that we went to the Melbourne Sevens, which I'm told is one of the most prestigious (gaelic tournaments) in Australia. We lost in the camogie semi-final but beat the hosts Padraig Pearses in the football final. The celebrations for that one were like no other!
"Our most recent competition win was the Penrith Gaels tournament, which is just gaelic football. Cormac McAnallens beat us in the group stage but we still made the semis.
"The semi-final against Central Coast went to extra-time but we came through and still had enough in the tank to beat Cormac McAnallens by four points in the final."
McConville modestly declines to quantify her own prolific contribution to these successes, just saying, self-deprecatingly: "I've actually been scoring more than I do at home, surprisingly.
"I've been taking the free-kicks here which has been adding to my tallies. In the most recent competition I scored the last goal and point to win."
McConville is one of four Crossmaglen exiles in the Cusacks set-up along with a former Orchard county colleague and maybe the most notable name is Sarah Tierney, who captained Mayo in the 2017 All Ireland final.
"Our captain is Linda Lodge, from Limerick, a super player. Sarah Tierney is vice-captain and she's an inspirational person too. We've also Carrickcruppen's Caoimhe Murray and Orla Donadson, Orlaith Murtagh and Natasha Hughes from Cross."
McConville, Donaldson, who captained Cross camogs to the Armagh Intermediate title last season, and Murtagh will be big losses to their club back home this season but Murray's recent return to Ireland will help county champions Cruppen.
Tierney was in the news last summer as one of the players who quit the Mayo county panel after a high-profile falling out, as was the legendary Cora Staunton.
Staunton is now plying her trade as a professional with Aussie Rules side Greater Western Sydney Giants, one of five Irish stars currently lining out in the AFLW, but emulating them isn't on McConville's agenda just now.
"I haven't played any Aussie Rules yet because I've been busy getting settled in and with work, but now I've got the hang of things I'm definitely considering trying it out.
"I went to one of the men's AFL games here in Sydney, Sydney Swans against Adelaide Crows, and I really enjoyed it. It's an amazing sport and the atmosphere at the game was unreal.
"However with regards to the AFLW, I haven't thought about trying to get a contract or anything like that. I just want to try playing for fun and don't really have an ambition for anything further right now," insists Lauren, whose Crossmaglen cousin Rian O'Neill has trialled with AFL side, North Melbourne.
Lauren has three cousins in the present Armagh men's panel in rising star Rian, his older brother Oisin O'Neill and defender James Morgan, while her younger brother Cian is starting to emerge as another future star.
He came to prominence scoring heavily while captaining Crossmaglen Minors over the winter but has since shone for the club's senior side before being sidelined lately by a broken hand.
"Cian has really stepped up his game and was performing well at senior level before injury. I think our men's senior team needed something fresh and he, along with the other new youngsters, will contribute to that.
"I'm so proud of him and glad to see he's doing well. It's unfortunate about his hand but at least he will be back for championship."
In the past she has introduced Cian to this writer as her 'wee brother' while he towered above her but Lauren has shown she can hold her own physically on the field, where lack of height hasn't held her back.
McConville has scored a goal to help Ulster win an interpro final and captained Queen's in the O'Connor Cup as well as her success with Armagh and Crossmaglen.
When they were in the United States, her accomplice McCoy claimed the bragging rights as her club beat McConville's in the New York final so Lauren has had to go and conquer a fresh continent.
"Aoife did get the last laugh in America so I'm relieved to be getting some success over here. Joking aside, I was delighted for Aoife and Shauna (Grey) that they got to play an Armagh match at their club Dromintee recently and it's good they're doing well.
"It's also great to see some fresh faces in the mix for Armagh, there seems to be great competition for places and that should stand to them this summer."
Her current commitments on the farm may mean putting her gaelic football on hold a bit but McConville can be expected to feature for New South Wales in the Australian Games later in the year.
Playing for her adopted state side couldn't match wearing the Armagh jersey but there are some perks playing sport in Australia which the Orchard county can't match.
"Bondi Beach is famous obviously but there are loads of other nice beaches around that we go to, even sometimes for a dip after training. I've also tried my hand at surfing but I will need a lot more practice at it!" she says.


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subset: commoncrawl


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The spiked podcast
The Tory circus
14th June 2019
The team discuss Anna Soubry, AOC and diversity casting.
When does protest cross the line into harassment? What's behind the rise of Alexandria Ocasio-Cortez? Should Bryan Cranston play a disabled character? Tom Slater, Ella Whelan and Fraser Myers discuss.
Picture by: YouTube.
To enquire about republishing spiked's content, a right to reply or to request a correction, please contact the managing editor, Viv Regan.


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Mild-effort and hard work steering contributes into the Leaf's nimble and energetic truly feel on town streets, even so the procedure does not present much feed-back. The vehicle is poised in corners, however it doesn't at any time experience sporty.
The Leaf's bigger battery and top-quality assortment give it a major benefit more than marginally fewer highly-priced EVs, but exactly the same logic applies when comparing the Bolt While using the Leaf. Nissan seems to grasp that logic and may quickly present you with a sixty.
958 to the equipment alone, as well as a 4.063 differential. This does signify which the efficient torque is very reduced vs that of a conventional motor vehicle of comparable spec, at the least while starting off off. Definitely, 207 lbft remaining brought to bear in 2nd gear nevertheless isn't everything to sniff at (I'd personally Fortunately begin in 2nd all day very long in my previous TDi with about 150lbft), nonetheless it does lessen the Wheel Torque bragging legal rights vs a normal auto.
Other characteristics which i like are that I don't have to visit a gasoline station or get an oil modify. We have a charger inside the garage, and demand the vehicle in the evenings. This is a good auto for metropolis driving and quick highway visits. Wish record - merchandise I would like to see extra to the car: electricity seats, sunroof and Winter season tires that occur combined with the auto (Canada). This vehicle will not travel properly on snow or ice. This year I have put in Winter season tires and i am hoping this vehicle drives a lot better this Winter season than it did final. + Extra » persons identified this handy. Was this review handy to you personally? Certainly
Idonot run more than 60 km daily.Typically shorter operates. Pl advise no matter whether I should lessen the level to 80 p c and continue my charging pattern just after each journey.
Nissan included more battery capability which amplified the number of the car on an entire cost. For your 2016 design yr, a larger 30 kWh battery was involved around the SL and SV trims, as well as the S trim initially held the lesser 24 kWh battery present in earlier Leafs.
The answer demands reprogramming with the Vehicle Regulate Module by a Nissan dealer. Nissan introduced a "support campaign" to apply the software correct to all five,three hundred Nissan Leafs in operation throughout the world, but it surely wasn't an Formal remember because it wasn't a security challenge.[251][252][253] The used software program update also improves the car's on-board array calculation system, which a number of Leaf owners documented was overestimating the amount of miles remaining. Additionally, the update changes the state-of-charge bars Show to provide a true reserve capacity; the driving force now has up to five miles to locate a charging location once the car reaches the zero miles remaining mark.[254]
"They've got signed Worldwide agreements on CO2 emission reductions. They have discovered out this is in fact the simplest and most affordable way to get it, to consider if within the transportation sector." Professional-EV procedures, she claims, are supported by many of the functions in Norway's parliament.
Offered its scope, the LEAF isn't intended as an off-street Avenue cruiser–so the diploma of Area and luxury remains incredibly great for short and mid-length excursions, description even though packed with 5 travellers.
Every single Leaf besides The bottom Leaf S can be controlled by means of a smartphone application that lets house owners look at true-time info on the vehicle's operation and charging position. The keep track of In the automobile also shows that information, and also battery Power indicators, length estimators to keep a Leaf driving inside of its variety, and pre-heating or pre-cooling though nevertheless plugged in.
(I also did some mathing with the ability and torque vs normal autos, but I've acquired something I really need to go do AFK to start with, so there now follows a organic breakpoint.)
There's very little incentive to get an EV onto a canyon street, nevertheless the Leaf's platform, an adaptation of its predecessor's, mounts the battery in the ground. Putting the load very low assists continue to keep the Leaf's 3494 pounds on a good keel. The Michelin Vitality Saver A/S tires ended up Evidently preferred for his or her low rolling resistance, and they start howling nicely wanting the 0.
I discover an electronic hand brake could well be much better than the pedal operated hand brake which I personally uncover uncomfortable getting extensive legs.
Most likely much more vital, soon after near 4 several years about the street and a slew of headlines about fires in other electric cars and trucks, we are not knowledgeable that only one particular person has died in a Leaf accident--or a minimum of that it's been publicized.
nissan leaf electric car price for Dummies
Good for yourself that you're acquiring good instances along with your Leaf. It can be a type of rough-and-challenging electric motor vehicles that really need a little more enjoy as it's truly responsible, as long as you get accustomed to its quirks.
Nissan's powertrain advancements also allow it to be sense a lot less out of location to the motorway in comparison to the aged one particular did.
Execs: Economical autonomous driving tech, quick acceleration, smooth ride Downsides: ProPilot isn't pretty fantastic, Leaf doesn't offer you enough battery demand facts in the last few miles of driving selection
The sole knock on electric cars will be the price. If your manufacturers would make them extra very affordable when upgrading the battery then the swap can be easier. They must also offer you trade ins or altering gas centered motor vehicles to electric ones.
So given that I have had it for two months and a pair of,500 miles, I feel It really is Safe and sound to mention that: It's much better than I expected! Why?
In principle it's wonderful, but entrepreneurs like to have Handle more than their motor vehicle's condition-of-charge, and like to possess a total battery for Any time they're ready to generate – and also vehicles are sometimes not parked in your own home throughout peak hrs.
So when you're intending to buy a auto, you are presumably trying to find All those points, which electric cars provide in Remarkable quantity.
It really is Great...Virtually! I have pushed household by means of the freeway and parked the car inside the garage. I am able to promptly get out of the car and touch the entrance brake disks and open up the hood and touch the motor and not get burned.
Nissan has flagged 2025 since the calendar year in which electric vehicles and traditional combustion-engined check my source motor vehicles will strike price parity, speedily escalating their reputation in vital marketplaces, particularly All those With all the requisite charging infrastructure.
There is not any much better way for each of us to reduce GHG emissions and lessen our dependence on overseas oil than switching to an EV (short of not owning a car or truck).
Following that the system will beep to remind you to grab the wheel. The lengthier you wait to touch the wheel, the greater Recurrent the beeping becomes until finally the method taps the brakes and disengages ProPilot. On our travel, we found that retaining two fingers wrapped throughout the wheel was sufficient torque to keep the technique pleased. But like all of today's autonomous driving units, You usually need to be existing, in the moment and able to consider over.
The Leaf's cabin belies the car's Mazda three-rivalling dimensions due to the flooring structure and large roof, comfortably seating four Grown ups.
" It is going to seem a variety of distinctive beeps if it at any time loses lane traces or reacquires them. It didn't consider long to master what the beeps meant, making it easy to tell whether the method was Energetic.
Now it's time and energy to capitalise, and the new Leaf is tasked with carrying out precisely this – cashing in on Nissan's deserved position as being the maker of what has prolonged been the whole world's most favored EV, usually by anything approximating default, inside of a now speedily maturing market.


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WORCESTER — After being pummeled by the Suns, 11-0, on Tuesday night, the Bravehearts stepped up and thrashed the Torrington Titans, 11-1, at Hanover Insurance Park at Fitton Field on Wednesday night.
"It was a good bounce back game for us," Bravehearts manager J.P. Pyne said. "We played about as poorly as we could (Tuesday) so to come back and get right back into it was important for us, and it starts with pitching. Brady Furdon was excellent tonight giving us six really good innings, pitched well with a lead, and was aggressive."
While the lineup put together an offensive barrage, Furdon allowed a run on 6 hits with 3 walks, 2 hit batsmen and 5 strikeouts. Furdon has completed at least five innings in all eight starts and has allowed two earned runs or less six times.
"I was commanding my fastball in the zone," said Furdon, who pitches for Wheaton College. "I filled up the zone and let them do the work. I got out of my rhythm in the first couple innings but I just slowed it down and kept the fastball in the zone."
The Bravehearts improve to 31-15 and reduce their magic number to clinch a postseason spot to 1. A Bristol loss to North Shore on Wednesday night would've clinched their spot in the playoffs, but they remained tied at 4 after 13 innings. At 17-27, the Titans remain three games out of the final playoff spot.
Bravehearts second baseman Rafael Bournigal led the offense with two singles, a double, a triple, an RBI and two runs.
"There are days where I flat-out believe he is the best player in this league," Pyne said. "For him to reach his potential, he's got to find a way to do it every single day."
The Bravehearts jumped out to a 5-0 lead after one inning with singles by Bournigal, John Friday and Millbury's Ryan Ward, a run-scoring single by former Holy Name star Joe Caico, and a three-run shot to left by Austin Lonestar, but not without some controversy as Matt Diesel was originally listed to hit in his spot.
"In my initial lineup, Matt Diesel was batting seventh as our DH," Pyne said. "But during BP he said he didn't feel right. When we exchanged lineups at home plate, Austin was in the lineup but they announced Matt Diesel."
Both teams traded leadoff home runs in the fourth; Torrington's Mike DeMartino hit one just over the right field fence for their only tally of the game, and Caico crushed his to right-center for Worcester. Former Worcester Academy standout Nick Barry drove in Lonestar later in the inning with a single.
With Assumption star and Shrewsbury native Mike Coggeshall getting the night off, Ward batted cleanup on Wednesday for the first time this season. In addition to the first-inning single, Ward slapped an opposite-field double in the fifth after a leadoff triple by Bournigal and scored on a sacrifice fly by Lonestar.
"I had him come into my office today and I said 'You've hit ninth, second, seventh, and eighth, but I don't want you to do anything differently tonight'," Pyne said. "He was hitting fourth but I wanted Ryan Ward to do Ryan Ward."
Worcester's Chad Miller doubled and scored on a Bournigal single in the sixth, who scored on a Friday single in the eighth. Friday's two hits snapped a 0-for-18 stretch over his previous five games.
—Contact Zachary Stuczko at firstname.lastname@example.com


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The 88 Most Important Yoga Poses Alexandria VA
The 75 Most Essential Yoga Poses Alexandria VA. If you want to get strong at yoga, these are poses to practice first.
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The 75 Most Essential Yoga Poses Alexandria VA. If you want to get strong at yoga, these are poses to practice first.
Our New Question and Answer Facebook Group is now open. Get your fitness, nutrition, yoga, mobility, weightloss, strength programming, and personal training questions answered! Already a personal traininer or nutrition coach? Help us answer answer user questions and get your name out to people that need your help.
One of our readers asks "Is the Goal of Yoga to Lose Weight, Get Toned, or to Become More Flexible?" Paul settles the score on this frequently asked question, once and for all.
Excellent for personal training, mobility, and yoga. These socks have a grippy bottom that protects against slipping. They are very light breathable socks.
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Valentine's Day Special. Cupid's Revenge Workout and Partner Yoga. Your Loved One Trains Free… now through Valentine's Day. Personal Training & Yoga!
I've been reading books on Yoga, CrossFit, and Movement for 10 years. Here is my review of the top 200 books on books on CrossFit, Mobility, Yoga, Physical Therapy, Mobility and Personal Training. Study your craft. Treat personal training as a profession, and your clients will treat you like a professional. There is always more to learn.
I enjoy teaching and practicing: Bikram Yoga, Rocket Yoga, Astanga Yoga, and Hatha Yoga. These are some of the latest asanas and poses I have been practicing. Through yoga, I have vastly improved my strength, lost weight, and drastically improved my flexibility. I especially love teaching inversions, arm balances, and handstands.
Our Yoga classes utilize vinyasa-style yoga (flow-based). In our Alexandria VA studio, we have classes featuring specific skill work: e.g. Standing Balance, Backbend, Forward Fold, Arm Balance, Hip Opener, Core Strength, Twists, or Inversions. Other classes utilize the Bikram style sequencing, Asthanga sequencing, Iyengar sequencing, or Rocket style sequencing. Modifications are provided for newer yogis.
One-on-one sessions allow us to craft the yoga flows and asanas to your unique goals and improve your weaknesses. Build range of motion, balances, and dramatically improve recovery with our private yoga sessions. We offer customized sessions based on Ashtanga, Bikram, Hatha, Rocket, Iyengar, Yin, and Animal Flow.
For Your Old Town Alexandria VA Seminars and Meetings …
Read moreHealth, Fitness, and Yoga for Seminars, Festivals, and Meetings
Paul on Yoga. Through my practice of Yoga, I have mastered techniques like the handstand and forearms balances. Yoga has brought me strength that I could never develop from weight lifting alone. When I teach private yoga, I customize the lesson to the individual. Unlike other teachers who force you to conform to their program, we write a program designed for you.
Sand & Steel specializes in forging elite personal trainers. The Personal Trainer Manual is your guide for how to train clients, how to scale workouts, how to mobilize muscles and help clients recover from injuries.
Tough Love, Standards, and how we forge the best coaches in Washington DC. Our blueprint guide to getting consistent client results safely and efficiently.
Part 2 of our Standing Yoga Poses from the Crescent family are used to mobilize the obliques, lats, and lower back. Try them in our Private Yoga Lessons.
Practicing yoga is a deeply intimate, personal experience, which is why many people choose to start a home practice. This is where you get to be one with your body. It's a place to move into the breath and release tension in the muscles that so easily gather throughout your days. To really let go, though, you need a little help from someone else; you need a yoga adjustment.
The Standing Yoga Poses from the Crescent family (indudalasana) may be used to mobilize the obliques and lats. Single leg variations help build balance.
Paul breaks down the differences between mobility, flexibility, yoga, and stretching in careful detail. Without sufficient mobility you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, and will be slower in CrossFit. Here's how to improve your mobility…
How to Be Financially Successful as a Personal Trainer or Yoga Teacher
Paul discusses the 10 key traits that the successful personal trainers & Yoga Teachers have in common, plus common pitfalls that can sink your career before it starts.
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Hoover Ball from 3:15-4:15
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Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.
Train one-on-one with Paul. Your choice Mobility, Personal Training, Yoga, or Nutrition.
What sneakers and shoes are best for weight lifting and functional training? Is it safe to wear running sneakers for lifting weights? Is Barefoot Lifting Healthy for your feet? Get the answers to these questions and more.
Want 25% off your next session? Here's how to use your social network to get 25% off your next Personal Training, Nutrition, Mobility, or Yoga Session.
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The Starter Pack is the best package to buy when you starting out at Sand & Steel. In the Starter Pack, we'll design and implement a training plan based on your specific goals. The Starter Pack includes a consult, assessment, nutrition, personal training, yoga, and more. The Starter Pack is appropriate for all athletes: beginners, varsity athletes, active military, seniors, and older adults. 30 or 40 something and completely out of shape? Perfect … this is the package you need.
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A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy. The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people. It contains every secret, life-hack, and shortcut. After two hours of Googling, you finally found it. The Roadmap, Landmark Guide to Get Healthy Stay Healthy.
Sand & Steel Wins Top Rated Local Award for Best Fitness Center in Virginia. Read the story here.
This article is designed for personal trainers looking to get better at writing and designing beginner workout plans. More specifically, this video post discusses how to design functional strength training workouts for beginners.
Interested in applying to work as a personal trainer or yoga teacher at Sand & Steel? Here are instructions on how to prepare your demo workouts and yoga flows.
50 Unique Personal Training Workout Programs. Over 3,000 workouts tested, documented, and perfected. Suffice it to say, we have a workout program that will work for you.
We are raising money to acquire some new strength and conditioning equipment to benefit all the Sand & Steel Clients. New equipment is very expensive and we could use your help. When you donate, we consider what new equipment is best for you — and we buy it!
Pride Month. Members of LGBT Community save 30% on …
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The Sand & Steel TEN. A complete Top 10 List of Essential Exercise Techniques that every personal trainer and yoga teacher should know.
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Pride Pack Sale. 30 Sessions of your choice. Mix and match. Personal Training, Nutrition, Mobility, Boxing, or Yoga.
At Sand & Steel, the majority of my clients are seniors in their 50s, 60s, and 70s. Most people start feeling the effects of aging in their mid-thirties, but by age 50 they really start to notice a change. As an older adult, it is to lose weight, injuries heal slower, and energy levels generally decline. If you are going to be working with clients in this age population, you'll need to know how to perform a senior fitness assessment. Here's how it should be done.
Newsletter: Yoga Strong Program, September Sale Ends Soon, Client Appreciation Day Announced.
Revolved Triangle Pose – Parivrtta Trikonasana: Tips and videos on alignment, partner guiding, & yoga sequencing. Improve thoracic spinal mobility.
Fitness Tracker Comparison. Fitness Trackers can track how much …
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16th and 17th August 2014
Mutala, Ylöjärvi, Finland
Take your squad to the limit, survive as a group, perform the operations with honor. And the honor, it is the only thing you get and you have to earn it.
Squad based MilSim, 24 hour, non-stop airsoft game.
Check out the updated game description and initial rules!
We are proud to go live with the official Roland website. Some pages are not complete, but we will keep updating the pages as we produce more material. Welcome!
The game area is all new and we spent a day to walk around the area. We must say that the area is stunning; well treated finnish forest with beatifull rocky hills, not too thick not too open, perfect for airsoft. Check out media page for some pictures.


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Position List of Popular Hats in Earth Record
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Hat is especially crucial because that person and neck are super susceptible to sun damage. This is poor because as you receive pre-cancers on see your face, it creates you look old. See your face is also susceptible to looking leathery if you are in sunlight all the time. An actual wakeup call in sunlight security is if you have to have a basal cell carcinoma cut from the cheek. The scar seems bad. Here's another good suggestion: get a hat as a present for a loved one. It's the present that keeps on giving.
There are lots of knit cap patterns that are simple to create but very versatile. Make a standard brim hat with big and multicolored wool to stop you warm in the wintertime and at the same time frame, uplift your spirits. It's simple to create and is not time consuming. Make one yourself or knit one as a particular and particular holiday gift to somebody you love.
I've been carrying leather caps for decades, equally lids and wide-brimmed ones. Lids were good since I really could only package them in suitcases while touring and not be worried about them maintaining their shape. But, my leather brimmed hats were fairly heavy and firm in construction. To keep the top shape, makers might sew line into the brim perimeter. That labored properly until I would decline the cap on their brim. Then I'd spend enough time bending it back in shape. And I'd to overlook loading one of these brilliant in any such thing but a hat box (hard to get nowadays, except in vintage stores). They did not journey well.
A phrase to the sensible: try in your hats before buying them. Joyfully, the cap seems to be responding to a stretching regime much better than the others I have owned. It may be because the internal sweat group is constructed of a variable product rather than tight unyielding cloth. Barmah Caps does not recommend that you store the leather caps folded up for a long time, as they will shortly comply with any new forms you place them in.


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272 barrels
272 barrels
273 barrels
I think there are 355
243 barrels
game center "bruno41172": 271
271 barrels
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Registered Member
Page Down kinda works
Mon Sep 05, 2011 1:40 am
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Kudos on getting pgdn to work; the fact that it doen't in KOffice make that program useless for long docs.
The problem is, it's only kinda useful now, because I can only page down so far at a time before it stops. A down arrow key gets me past that obstacle and then I can page down a bit further. How far I can get varies between documents.
The "long" documents I mention are 20 to 70 pages, *.doc files created in MS Word or Openoffice. When I try to save them in ODF, I lose all but a few pages, but within the bit I don't lose, page down stops in the same spots.
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