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Back and Neck Physiotherapy
Many of the stresses and strains we place on our spines with our westernised lifestyles means you are likely to experience back and neck pain.
80% of the population will experience back or neck pain at least once during their lifetime. A statistic that is quite staggering.
Our spines are designed to move and like to move. We can show you how.
Understanding more about your spine and how you can help to keep it mobile as well as providing good muscular support it is central to this process. Whether you wish to be proactive and start a regular exercise programme that you can follow to try and reduce the risk of af an episode of back pain or whether you are sat reading this with a sore painful lower back and are struggling to bend down to put your socks on physiotherapy can help.
Exercise is the number one way in which you can help to manage back or neck pain. Fact! In terms of the type of exercise does that matter? Interestingly, according to scientific research No! Performing some regular cardiovascular exercise and some resistance based exercises has been proven to be the most effective way of managing low back pain and in particular persistent or recurrent low back pain. We can provide you with advice and guidance on this process.
What else can physiotherapy offer that has been proven to be effective for the management of back and neck pain?
If you do a google search and type in "treatments for back pain" it returns approzimately 999,000,000 results (go on try it and see). Unfortunately many of these things on offer are clinically unproven or have been demonstrated through scientific research to not be clinically effective. Things such as electrotherapy (using machines including TENS), wearing braces and using vibrating massage pads are not the golden cure for your problem.
We do know that there have been some benefits documented for the use of manual therapy, acupuncture and core stability exercises (e.g. pilates) in the management of back pain though again these must not be considered as the emperors new clothes.
If you have experienced more than one episode of back pain or this is indeed your first without sounding gloomy, the likelihood is you will experience it again. This means you need the tools to not fix this problem but to be able to manage it and exercise is the way forwards for this. Getting advice and education on this process from a physiotherapist, as early as possible, will help you to achieve a better outcome.


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Beverly Ann Zellmann, 77, of Plato
Beverly A. Zellmann, 77, of Plato, died Tuesday, Jan. 20, 2015, at Glencoe Regional Health Services Long Term Care.
A memorial service was held Sunday, Jan. 25, at St. John's Lutheran Church in Plato with the Rev. Tyson Mastin officiating.
Beverly Ann (Schmakel) Zellmann was born April 11, 1937, in Waconia, the daughter of Albert and Helen (Luebke) Schmakel. She was baptized and confirmed at Trinity Lutheran Church in Waconia. She was a graduate of Waconia High School. On Nov. 30, 1957, she was united in marriage with Earl F. Zellmann at Trinity Lutheran Church in Waconia.
After Mr. Zellmann's discharge from the military, the couple moved to Plato. Mrs. Zellmann has been a devoted member of St. John's Lutheran Church in Plato, and has volunteered whenever needed. She enjoyed watching and studying birds, camping, fishing, quilting and scrapbooking. She began every morning with the crossword puzzle from the daily paper. She loved to play dice games and cards, especially sheephead and rummy 500. She was crazy about sports and enjoyed the Twins, Timberwolves, Wild, Vikings, Gophers and the local high school teams. She kept track of and reported on all of the activity in Plato, which she gathered from the post office and her kitchen window.
Mrs. Zellmann's life was focused on her family. She would cut out all the articles or highlights of her kids and grandchildren and cherished every visit and phone call.
She is survived by her loving family, including her husband, Earl, of Plato; children, Grant (Rachelle) Zellmann of Norwood Young America and Nate (Amy) Zellmann of Arlington; grandchildren, Jenna Zellmann and Allison Zellmann; sister-in-law, Bernice Kuchenmeister of Chaska; nieces, nephews, other relatives and many dear friends.
She was preceded in death by her parents, Albert and Helen Schmakel; sisters and brother-in-law, Elvira and Fred Henry and Shirley Lewis; brothers-in-law and sisters-in-law, Raymond and Martha Zellmann, Rosella and Walter Neumann, Luella and Elvin Mueller, Lucille and Maynard Haag, and Robert Kuchenmeister.
Arrangements were with the Johnson Funeral Home in Waconia; www.johnsonfh.com.

subset: commoncrawl


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I've been revising some pieces of writing during the past few weeks in my spare time. By "spare time," I mean that I've been sitting my butt down and limiting distractions as much as possible. As a writer with a day job that doesn't allow me time to write what I want (i.e., like anybody who writes), I've got to give myself deadlines, because no one else is going to do it for me. And it's shameful to note how much time I have wasted over many years–so I won't dwell. Moving on.
A few weeks ago, I began revising an essay about, among other subjects, grief. There was way too much of it (grief, but especially text) when I began writing it five years ago, and since then I've pared it down, sent it out, got rejected, etc., etc. This round of revising felt good, and I think it's as finished as it's going to be. If it's rejected, I feel pretty confident that I'll consider it their loss and send it elsewhere.
The short story I'm revising now is a very different situation. I started it in grad school, about ten or so years ago. The original version was well received in workshop, and I had many ideas for revision. Then many obstacles (some real, some imagined) appeared on my path, so I didn't even read the story again until about four years ago. It wasn't horrible but had more problems and gaps than I remembered.
After some revision, I shared a draft with my friend Alex, who began his response with the most useful comment: "I thought it needed to be more ambiguous , but also somehow clearer." Yes, exactly. Even without his comments about specific passages, his overview would have made sense to me. I just didn't know exactly what I would do clarify and ambiguize (if it's not a word, it should be) in proper scale.
So I put the story on my back burner for about six months. Like the essay I just finished, the story comes from a decade-long arc of grief that has only recently stopped interfering in my life. I'm in a really different place now. Processing the grief by writing and revising the essay helped me a lot to understand how I wasn't being real, even in the essay, until recently.
The story is still potentially wonderful, but what does it want to be now that it's in the mind and hands of someone not so out of balance? Although Alex didn't advise any major changes, making minor adjustments to what I've written doesn't seem like the thing to do. Also, I'm realizing that for a long time I haven't believed the main premise, which is that the main character believes his dead lover has been resurrected in the body of someone who happens to look like him. Various readers have given me the benefit of the doubt and said they were interested in seeing what I would do with this idea. It's pretty far-out, if not terribly original (basically a psychological game with hints of a haunting), and I'm not interested in developing a character who is that out of touch with reality. I am, however, interested in a character who knows from the beginning that Person B is not Person A but cannot help but merge the two in his mind.
The original idea seems like a "What if" exercise, and it is finally developing into a story I would want to read. Particularly interesting to me is that the revised premise is closer to my own reality, even though the psychic distance feels greater and more like fiction. Likewise, there are other bits of my experience that belong in the story. They will fit well and honestly, but they will a create a reality that was never quite my own. That's how I'll build the truth of this fiction.
There's much work to be done, and it really is the literary equivalent of a home renovation. Some rooms are getting completely repainted and decorated, but others are being stripped to the studs, and I'm adding on some rooms. I want the story to sprawl a bit and give the reader room to wander around without feeling lost.
Filed under: audience, development, fiction, learning, process, response, revision, writing |


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Without a doubt, for a business to stay successful for the long run, it must have quality employees who work hard. When a company does not strive to keep the best employees, the business will in time, fail. Now, many businesses, in a bid to save money, do not heed this advice and the company suffers tremendously. Fortunately, when following these five tips, a company can make their organization one of the best places in their industry to work.
Open door policy with management: Now, in many large, old, companies, one cannot directly approach upper management without going through a lot of hoops. This can be detrimental to the relationship between people in the business and make people hate coming to work. To encourage the sharing of ideas and plans, a company must foster an open door policy for all employees. With this strategy, workers will love coming to the office, and the company can increase profitability by sharing and coming up with new strategies and ideas for the business.
Training and education: When most people land a job, they do not expect to stay at the same place for four decades. In the past this was the case, but now, people like to move across the country and even across the globe to find new work. Retaining top employees is a big concern for businesses and one way to do it is to offer plenty of resources for training. When employees can learn new skills and obtain more education, they will enjoy their work environment and likely stay longer. Furthermore, when an employee receives more education, he or she will be a valuable asset to the company. In fact, when landing a job after college, many do not care about their salary as much as they do about their future schooling opportunities.
Work remotely: Being able to work remotely can be a great perk for many employees. Now, when allowing workers to complete tasks from home or other locations, a company must set some rules. However, when one follows all the rules, the company can improve relations with the worker and get the same finished product. Remember, there are plenty of people who want to spend more time with their families or work from home some days so they can skip the commute. When managed well, an employee will work just as hard and will love their job, although Yahoo and Best Buy might disagree.
Benefits: When looking at job opportunities, many realize how important it is to have solid benefits more than having a high salary. When a company offers a nice 401k and plenty of sick and vacation days, they will likely come to work with energy and feeling happy. Furthermore, a smart and savvy entrepreneur should provide full health benefits to all employees as they will appreciate the gesture and will not head to another company to obtain healthcare. Remember, with solid benefits, a worker may be willing to accept a much lower wage when he or she loves the company they work with.
Promoting Within: When an organization passes up on current staff members and looks for outsiders to fill positions, the employees are likely to get upset and may head to the competition. For this reason, a smart company should always try to promote talent from within. By holding an internal job fair or having a job board, the company can keep talent and fill positions that would otherwise be difficult to fill. With this method of promotion, the company will save a lot of time and money and will get more out of their current employees who want to work hard and rise to the top.
When taking the time to hire the right employees, a business will succeed. Without a doubt, when looking at the top companies in the United States and around the world, one will notice that they all hire and retain the top talent in their fields. Remember, a company is only as good is its employees.
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- License: Creative Commons image source
Alexander J. is a writer who loves doing research on a wide variety of topics, such as business, finance and technology. Writing keeps his mind sharp and allows him to continue learning new things every day.


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Ubisoft won't say if Watch Dogs runs in 1080p on PS4 and Xbox One
Will open-world action game Watch Dogs run in 1080p on Xbox One and PlayStation 4? Fans want to know, but Ubisoft isn't prepared to confirm just yet. Writing on Twitter today, creative director Jonathan Morin said "resolution [is] still being finalized on both PS4/Xbox One…"
Unconfirmed reports previously suggested that the PS4 version of Watch Dogs would run in 1080p while the Xbox One iteration would perform at something below that level. If this ends up being the case, it won't be the first time a multiplatform title has been visually superior on Sony's console.
Morin was, however, prepared to answer a question regarding Watch Dogs' frame-rate. He said that the PS4 version's frame-rate is currently "very stable/constant." He didn't say anything about the frame-rate for the Xbox One version of Watch Dogs.
Morin also revealed a smorgasbord of other Watch Dogs details through his Twitter account, the most interesting of which are listed below.
- "Normal" enemies will go down easily (2-3 bullets, or 1 in the case of a headshot).
- If you join invade someone else's game, chases can last for 20-30 minutes if both players are highly skilled.
- There won't be any microtransactions.
- Recommended PC specs are not yet finalized.
- Won't feature "unnecessary gore" for takedowns. "Blood spatter is in there, but don't expect heads blowing up."
Watch Dogs launches May 27 for Xbox 360, Xbox One, PlayStation 3, PlayStation 4, and PC. The Wii U version, which is definitely not canceled, launches sometime later.
|Eddie Makuch is a news editor at GameSpot, and you can follow him on Twitter @EddieMakuch
|Got a news tip or want to contact us directly? Email firstname.lastname@example.com


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Embracing the finest level of quality and detailed finishes, this extraordinary residence will delight the moment you enter the driveway. Designed to deliver the most indulging lifestyle with rock solid construction, comfortable livings spaces and fabulous ski resort views all wrapped into an attractive mountain contemporary design. From the artistic waterscape upon entering to the expansive view deck encompassing Park City's famed ski resorts, this home will simply sweep you off your feet. Every aspect of this exquisite home has been finely crafted from the floating, stepped and trough ceilings, Italian Venetian plastered walls to the warm earthy stone finishes. Perfection on every level!This Residential property located within the The Homesteads subdivision in 22 - Promonto is priced at $619.83/sq. ft. and has been on the market for 570 days. 7186 N Westview Court is 5316 square feet of living space and has 4 bedrooms and 6 baths.
The information provided is for consumers' personal, non-commercial use and may not be used for any purpose other than to identify prospective properties consumers may be interested in purchasing. All properties are subject to prior sale or withdrawal. All information provided is deemed reliable but is not guaranteed accurate, and should be independently verified.
The multiple listing information is provided by Park City Board of Realtors® from a copyrighted compilation of listings. The compilation of listings and each individual listing are © 2020 Park City Board of Realtors®, All Rights Reserved. Access to the multiple listing information through this website is made available by Summit | Sotheby's International Realty as a member of the Park City Board of Realtors® multiple listing service. No other entity, including a brokerage firm or any franchisor, may be listed in place of the specific Listing Broker on the foregoing notice. Terms of Use
Listing information last updated on July 13th, 2020 at 9:13pm MDT.


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Lori Belilove & The Isadora Duncan Dance Company is the resident performing troupe of the Isadora Duncan Dance Foundation. Under the artistic direction of Lori Belilove, The Company performs over 80 authentic dances that highlight the unique qualities of Isadora Duncan's repertoire, from the early lyrical pieces to the tragic solos, all with a purity of style and excellence of movement hailed by the international press. The all-female company is a spirited ensemble of highly trained and educated dancers; moreover, each member has received private coaching from noted Duncan authorities. They are distinguished by their deeply felt connection to the art of Isadora and to Artistic Director Lori Belilove´s interpretive vision and aesthetic sensibility. As a creative team, the troupe delves into new artistic territory as it explores ways to deliver the essence of Duncan into the 21st Century.
The company has toured widely in the United States, Canada, South America, and Europe in diverse settings ranging from the college and university circuit to performing arts centers, museums, outdoor festivals, and dance events. The Company has toured Cologne, Aachen, and Bonn, Germany, and also appeared at the Design Exchange in Toronto, Canada. In 2002 the Company performed at the Theater of the Russian Army and the Urania Theater (where Isadora had her debut) in Budapest for dignitaries welcoming modern dance back into their country.
Lori Belilove & The Isadora Duncan Dance Company have been featured in many photographs, articles, and interviews in dance magazines and publications of the Associated Press including The New Yorker, The Smithsonian, Dance Magazine, Ballet Internationale, Korean Times, Dancar Magazine (Brazil), Dance Spirit, Dance Teacher Now, Dance Australia, and the Greek-American. In America, Brazil, Greece and Russia, Lori Belilove and other company members have been featured in TV specials and film documentaries.
On their home turf in New York City, the troupe has performed seasons at The Ailey Citigroup Theater, The Duke on 42nd Street, Symphony Space, the Kaye Playhouse at Hunter College, Whitney Museum of American Art, Carnegie Hall, Judson Memorial Church Theater, the 92nd Street Y, and has appeared as a guest company at numerous dance festivals. The Company is also known for their intimate and well-attended Salon Series, hosted at the Duncan Foundation Studio located in the Chelsea neighborhood of New York City. Often, performances are combined with residencies, which include lectures, workshops or master classes. The Company's performances range in length and venue size and often include question and answer segments where audience members mingle with the dancers.


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100% linen cushion hand screen printed with poppy design in black finished with cream cord trim.
Care Instructions: Remove insert and hand wash or gentle machine wash separately with gentle laundry liquid, line dry and iron on reverse whilst slightly damp. Please do not bleach, tumble dry or dry clean.
60cm x 40cm
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Ready Made Napoletano Tomato Sauce
Price per bottle (360g)
Produced exclusively with fresh ingredients, it is able to bring to the table the taste and genuineness of the Mediterranean tradition.
Cook the pasta in boliling water, once ready 'al dente' drain it and pour the sauce on it, stir it a bit and add grated parmigiano reggiano. Serve it hot.
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Alison Brooks Architects' RIBA Award-winning Ely Court sets a precedent for the rest of the masterplan to follow, says Laura Mark
The South Kilburn Estate in the London Borough of Brent had been failing. It had a reputation for high levels of crime, taxi drivers refused to go through it, and it was once home to Man Booker Prize-winning author Zadie Smith, who dubbed it 'an area where the only constant is change'. A sea of prefabricated concrete towers and bland low-rise blocks, it wasn't a walkable estate. Many of its original roads had become blocked off by ill-thought-out consequential development and vast areas had turned into no-go zones.
But now, through a 15-year-long regeneration scheme, the council and its team of masterplanners – including the likes of PRP Architects, Alison Brooks, Feilden Clegg Bradley Studios and Lifschutz Davidson Sandilands – are trying to bring back the street. They are trying to create places where people want to be and, in the words of the council, 'create a real sense of place and belonging'.
The council is demolishing old blocks and selectively replacing them with new. It has an appeal that would go far with organisations like Create Streets – championing high-density low rise over the Modernist tower blocks of yesteryear. The higher densities employed here mean they can build more homes than before and support the financing of both replacement and new socially rented housing with homes for market sale. According to the council, no tenant will have to move out of the area.
The latest part of the estate to complete is Alison Brooks Architects' £8.2 million 43-home scheme, which mixes tenures and rehouses some of the estate's existing tenants in a subtle series of blocks that border the South Kilburn Conservation Area. The scheme comprises four typologies. A terrace, facing out onto the main street and responding to the mid-19th-century Maida Vale villas opposite, contains two-storey maisonettes. These are aimed at families, intended for private sale, and situated on the ground floor with apartments above. Next to this, a four-storey link block turns into the mews and faces a newly created street behind. These eight two- and three-bedroom houses – South Kilburn's only terraced housing to be built in years – are to be socially rented. On the corner of the site, next to a locally listed former pub is what Brooks calls the 'flatiron building', filled with social-rented apartments.
The blocks are all low-rise in a move that Brooks says she couldn't repeat today: 'If we were trying to get this through now we probably wouldn't be able to work at this height. They would want us to build up.'
The new scheme restores the streets that were missing
Where the new yellow/white-hued Dutch brick blocks now stand were once post-war generic council housing blocks which themselves had destroyed the street pattern of the terraces that went before them. The new scheme restores the streets that were missing and has, in turn, created a neighbourhood. The layout draws people through what had become an under-utilised public area between tall slab blocks creating a thoroughfare leading to the station and high street. Children play on the street and large windows and garden spaces overlook, giving a sense of security.
The flats, be they private market homes or otherwise, are generously sized and, with ceiling heights of 2.6m, go over and above London housing guide requirements. It feels like a return to the Parker Morris standards of a bygone era. The whole scheme is well considered and tenure blind so you are not left feeling that anyone may have scrimped on the social housing. Brooks says the scheme is mainly the same throughout: 'The market sale homes have different materials for floors', she recalls, but from the outside – if you ignore the garden furniture – it is difficult to see a difference.
The development has also gone down well with residents. One social housing tenant from the gridiron block, Nathalie Botwe, is ecstatic about her new home. She moved there with her four children after being rehomed from another part of the estate and says she 'couldn't believe her luck'.
'I can't believe this is from the council,' she tells me. 'I feel so lucky. It's so light and we have so much space. It's nothing like what we had before'.
As we stand on the balcony from her bedroom and look out over the estate, Botwe adds that the view has given her a different perspective. 'I can see all the way over there to where they are working on other parts of the estate' – she points to Gloucester Court where Alison Brooks is also working. She tells me how she plans to use the council's right-to-buy/shared ownership programme to buy her home.
What is most remarkable about this whole development is that it is being led by a local authority, not developers or housebuilders. It would be wrong to ignore the aspect of gentrification or, as the residents' association has termed it, 'social cleansing'. But the social tenants I spoke to are happy to be rehoused. That is understandable – they tell me the conditions of the flats they lived in before were damp and cramped. So, on the whole, they are happy to have a new home but the changes that come with that – the Waitrose and Marks & Spencer supermarkets and the outpricing they could face in the future – don't quite appeal.
All in all, Brooks' practice has created a sensitive, well-considered scheme and, with her involvement in a future three developments on the estate, the success looks to be continued. Ely Court sets a precedent for the vast aspects of the masterplan still to follow.
Ely Court by Alison Brooks Architects
Ely Court by Alison Brooks Architects
Ely Court by Alison Brooks Architects
Ely Court by Alison Brooks Architects
Ely Court by Alison Brooks Architects
Ely Court by Alison Brooks Architects
Ely Court by Alison Brooks Architects
Client's view
The regeneration of South Kilburn is a 15-year programme that is approximately halfway through. It aims to transform the area into a sustainable, mixed neighbourhood and create a real sense of place. It will rebuild around 1,200 affordable homes and deliver another 1,200 market homes which will help to cross-subsidise the building of the new homes for existing secure council tenants.
The council's objectives are to provide new, high-quality homes that produce value from market sales to maintain the viability of the regeneration programme in the long-term, and to achieve a substantial improvement in the living conditions of existing secure council tenants. We are very clear on our vision and objectives for high-quality design and architecture, and ultimately the execution of it. As project managers, to achieve and maintain our high standards, while keeping the overall vision in focus, we prepare detailed briefs that clearly outline our scope of works, key milestones and desired outcomes and benefits.
The entire programme aims to deliver:
- 2,400 new high-quality homes, of which 1,200 will form social rented accommodation for existing South Kilburn secure tenants;
- a new, larger, high-quality urban park;
- a new local primary school;
- new health facilities;
- improved environmental standards;
- improved public realm;
- a site-wide energy solution.
It's inspiring to work with award-winning architects like Alison Brooks who understand the vision and execute it so well. They work very hard with our stakeholders, residents and the project team to ensure the designs fit the urban context and wider public realm. The external façade, materiality, internal layouts and specification are all thought through carefully to be the best they can to remain viable and sustainable. This creates a real sense of ownership and place for the community, which makes the process even more rewarding.
Richard Barrett, director, Regeneration, Brent Council
Ely Court by Alison Brooks Architects
Source: Paul Riddle
Project data
Start on site September 2012
Completion December 2015
Gross internal floor area 6,509m2
Form of contract Design and Build
Construction cost £8.2 million
Client London Borough of Brent/Catalyst Housing Group
Executive architect Hester Architects
Structural engineer WSP/Tully De'Ath
M&E consultant Norman Disney & Young
Quantity surveyor Arcadis/Willmott Dixon
Landscape architect Churchman Landscape Architects/Adams Habermehl
Project manager Brent Council/Catalyst Housing
CDM co-ordinator Arcadis
Approved building inspector Brent Council
Main contractor Willmott Dixon
CAD software used Vectorworks/Revit
Estimated annual CO2 emissions 44kg/m2
Ely Court by Alison Brooks Architects
Source: Paul Riddle
External masonry
65x215mm facing brickwork, Mystique with natural coloured mortar joints; 150mm Ecobead cavity insulation with 100mm concrete block inner leaf construction
Windows and doors
Aluminium/timber composite glazing, Ideal Combi finished in RAL 7006
50x15mm steel flat bar balustrades at 100mm centres, finished in RAL 7006
Metal porches
Aluminium cassette cladding mounted on plywood backing with steel frame structure, finished in RAL 7006
50mm pressed aluminium coping/sill on metal cleats fixed to brickwork, finished in RAL 7006
40mm rounded aggregate layer laid on 235mm expanded polystyrene fully bonded rigid insulation. Hot melt tanking system plywood substrate on timber I-beam roof structure
Timber frame roof upstand with brick slip cladding
Engineered hardwood floor, laid on 70mm screed with 10mm resilient layer. 150mm precast concrete slab
Recessed balcony
External hardwood decking on timber battens on 100mm expanded polystyrene fully bonded insulation. Hot melt tanking to 150mm precast slab with 100mm insulation to underside
Ely Court by Alison Brooks Architects
Source: Paul Riddle
Readers' comments (3)
Another misleading puff piece. When will you actually talk to those who live in the area rather than those who impose their schemes on us?
Very handsome building. But it seems Brits don't like closet space -- from the floorplans it looks like bedrooms have small wardrobes in place of closets.
'It would be wrong to ignore the aspect of gentrification or, as the residents' association has termed it, social cleansing.'
Laura Mark showing, once again, that the AJ has its finger on the pulse of London architecture. Opening with every cliché about council estates (failing, high crime, bland, a no-go zone, and a good trashing by Zadie Smith), this one sentence is the only reference to any resident opposition to this development. Ignoring it is exactly what Laura Mark does, and she's right, it is wrong. And the one thing missing from the list of project data and specifications, as always with articles in the AJ, is the cost of the new apartments. But a 2-bedroom apartment was being advertised off-plan last year for £900,000.
Elsewhere in the AJ the tenure mix for Ely Court is listed as 25 for market sale and '18 social affordable units.' Which is it: social or affordable, or don't you recognise a difference? Disinformation, a mouthpiece for Brent Labour Council and Catalyst Housing Association: the architectural profession in summary.
If this is Britain's foremost architectural magazine, no wonder architects know nothing about the social consequences of estate regeneration.
Simon Elmer
Architects for Social Housing
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text: Geoff Eley is the Karl Pohrt Distinguished University Professor of Contemporary History at the University of Michigan, Ann Arbor. He works on modern German and European History, nationalism, fascism, film and history, and historiography. His earliest works were Reshaping the German Right: Radical Nationalism and Political Change after Bismarck (1980, 1991) and The Peculiarities of German History (with David Blackbourn, 1980, 1984). More recent books include Forging Democracy: The History of the Left in Europe, 1850-2000 (2002), A Crooked Line: From Cultural History to the History of Society (2005), The Future of Class in History (with Keith Nield, 2007), and Nazism as Fascism: Violence, Ideology, and the Ground of Consent in Germany, 1930-1945 (2013). Eley's edited or co-edited books include The Goldhagen Effect: History, Memory, Nazism (2000), Citizenship and National Identity in Twentieth-Century Germany (with Jan Palmowski, 2007), German Colonialism in a Global Age (2014), and German Modernities from Wilhelm to Weimar: A Contest of Futures (2016). He is currently writing a general history of Europe in the twentieth century.


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Loyalty is faithfulness and a devotion to a person, country, group, or cause. Philosophers disagree on what can be an object of loyalty as some argue that loyalty is strictly interpersonal and only other human being can be the object of loyalty.
John Kleinig, professor of Philosophy at City University of New York, observes that over the years the idea has been treated by writers from Aeschylus through John Galsworthy to Joseph Conrad, by psychologists, psychiatrists, sociologists, scholars of religion, political economists, scholars of business and marketing, and—most particularly—by political theorists, who deal with it in terms of loyalty oaths and patriotism. As a philosophical concept, loyalty was largely untreated by philosophers until the work of Josiah Royce, the "grand exception" in Kleinig's words. John Ladd, professor of Philosophy at Brown University, writing in the Macmillan Encyclopedia of Philosophy in 1967, observes that by that time the subject had received "scant attention in philosophical literature". This he attributed to "odious" associations that the subject had with nationalism, including Nazism, and with the metaphysics of idealism, which he characterized as "obsolete". He argued that such associations were, however, faulty, and that the notion of loyalty is "an essential ingredient in any civilized and humane system of morals". Kleinig observes that from the 1980s onwards, the subject gained attention, with philosophers variously relating it to professional ethics, whistleblowing, friendship, and virtue theory.
Loyalty is the seventh film of the British TV film series Hornblower, based on the books by C.S. Forester, particularly Hornblower and the Hotspur. It was released on January 5, 2003, nearly four years after the first four films and 9 months after the next two films.
The film starts out in 1803 in Cape Clear, Ireland, where the HMS Retribution, commanded by Commander Hornblower, has retaken the HMS Hotspur from the French. Amongst the French is a rebellious Irishman, who served on board the HMS Victory. Near the end of the fighting, Matthews and Styles spot a cutter sailing towards the HMS Hotspur, with news that the war with France is over. The peace lasts a year and the sailors and officers of the Royal Navy languish on half pay, unaware the French leader Napoleon is making plans across the channel.
"Loyalty" (alternate titles: "Puntland" and "Artifice") is the two-part season premiere episode and is the first and second episodes of the ninth season (as well as the 172nd and 173rd episodes) of Law & Order: Criminal Intent.
On the ocean near the coast of Somalia, arms dealer Taras Broidy (Ramsey Faragallah) leads a heavily armed boat full of wealthy tourists on a "safari" to target African pirate vessels. He points out an approaching vessel and allows his passengers to blow it apart, claiming to have information that it is crewed by pirates; in reality, it is manned by a tribal sheikh and his new bride. News of the sheikh's death soon reaches two of his children, Hassan (Ato Essandoh) and his sister Kadra (Condola Rashad), in Manhattan as Broidy, Roy Loftin (David Pittu), and Jan Van Dekker (John Sharian) celebrate the completion of a carefully laid plan. With the sheikh gone, they are free to proceed with an arms deal and establish a private police force under their control in the Horn of Africa. Loftin has recruited Danny Ross for the scheme. After a night of celebration, Broidy and his mistress Marya (Ewa Da Cruz) both wash up, shot through the head, under the Brooklyn Bridge.
Build may refer to:
Build is an annual conference event held by Microsoft, aimed towards software and web developers using Windows, Windows Phone, Microsoft Azure and other Microsoft technologies. First held in 2011, it serves as a successor for Microsoft's previous developer events, the Professional Developers Conference (an infrequent event which covered development of software for the Windows operating system) and MIX (which covered web development centering on Microsoft technology such as Silverlight and ASP.net).
Build 2011 was held from September 13 to September 16, 2011 in Anaheim, California. The conference heavily focused on Windows 8, Windows Server 2012 and Visual Studio 2012; their Developer Preview versions were also released during the conference. Attendees also received a Samsung tablet shipping with the Windows 8 "Developer Preview" build.
Held on Microsoft's campus in Redmond from October 30 to November 2, 2012, the 2012 edition of Build focused on the recently released Windows 8, along with Windows Azure and Windows Phone 8. Attendees received a Surface RT tablet with Touch Cover, a Nokia Lumia 920 smartphone, and 100GB of free SkyDrive storage.
Build was a web design conference held in Belfast, Northern Ireland between 2009 and 2013.
The inaugural Build was held in 2009, in the Studio at the Waterfront Hall. The 5th and final Build took place in November 2013 at The MAC.
The first Build took place at the Waterfront Hall on 5 November 2009.
The second Build saw a return to the Waterfront Hall, taking place between 8–12 November 2010.
The third Build again took place at the Waterfront Hall, running from 7–11 November 2011.
The penultimate Build returned for the last time to the Waterfront Hall, and ran from 12–16 November 2012.


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I *finally* got connected to UFB today and am able to ditch my ADSL model :)
I went with Voyager internet's Unlimited 100/20mb UFB package. I am very disappointed that I can barely get above 65 mb down (upload is about 21mb normally)
[ Router is DSL-2877AL (I supplied it), connected to ONT via. Gigabit port. I ran the tests connected via. ethernet. and shut down apps/other computers that might be consumer bandwidth. Speed has been more or consistent throughout the day. I am in Christchurch. ]
Is this normal? Not sure if I am right to be disappointed or if this is in the normal range.


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Dr Martin Danišík, lead author of a paper on the research published in Science Advances, said helium − generated over long periods of time in uranium and thorium-bearing mineral crystals − was a highly sought-after commodity used in medical and industrial applications.
Here's 6 ways you can turn up the heat and put the spice back into your sex life.
In order to conclusively identify it as one of Harald's Trelleborg-type forts, archaeologists needed to narrow down the date of its construction as accurately as possible.
These forts were built during a short window of a few years at the end of his reign, so pinpointing its age was essential.
The piece has been cut and sampled for dendrochronological sampling (left). view In 2014 archaeologists from the Museum of South East Denmark and Aarhus University discovered the previously unknown Viking fortess at Borgring south of Copenhagen.
Since then the search has been on to uncover the life, function, destruction and, not least, the precise dating of the Viking fortress.


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Culross West Fife Scotland
Tour Scotland video of photographs of Culross on visit to West Fife. The major USA TV series Outlander has recently been shooting in Culross, Fife This Scottish originally served served as a port city on the Firth of Forth and is believed to have been founded by Saint Serf during the 6th century. During the 16th and 17th centuries, the town was a centre of the coal mining industry. Sir George Bruce of Carnock, who built the splendid 'Palace' of Culross and whose elaborate family monument stands in the north transept of the Abbey church, established at Culross, the first coal mine in the world to extend under the sea, in 1575. Thomas Cochrane, 10th Earl of Dundonald spent much of his early life in Culross, where his family had an estate. There is now a bust in his honour outside the Culross Town House. He was the first Vice Admiral of Chile. A small selection of my personal photographs shot on small group tours of Scotland.


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Alarm Contractors Insurance
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Contact a representative at Fritts Insurance today to go over quality insurance options for your business.
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Skeleton Screens
Thursday 29th November 2018
I have been thinking about some extra features I want to build into the design. I read an interesting article on medium recently about the importance of skeleton screens by Bill Chung.
So what are skeleton screens? For those that don't know what they are Chung says has this to say about them in his article; "Skeleton screens are blank pages that are progressively populated with content, such as text and images, as they become available (i.e. when network latency allows)".
I have listed a few examples below on very popular websites. You might not have even noticed these until seeing the screenshots because they only last for a split second in most cases.
These screens are proven by research to make the website seem to load faster when in fact, it has loaded at exactly the same pace but the user just doesn't see a white screen.
The screens can also be animated, for example, Facebook uses a shimmer like animation over their screen to make it seem like the content is loading quicker.
Final Thoughts
I am not entirely sure this is needed for the stage I'm going to be taking the app as it is in the prototype phase and images will load pretty quickly on the prototype. But might be nice to integrate for a few milliseconds to show that I have considered it.


text: Eeeek!! We could not wait ANY longer to share a few preview images of Liz & Krishna's GORGEOUS wedding at the American Visionary Art Museum in Baltimore this past Saturday!!! Lemon & Lime Event Design provided absolutely stellar planning and there is a full list of FABULOUS vendors that made this incredible event SO beautiful for this special couple!! We had a blast celebrating with these two and we are thrilled to share more images with everyone soon!!


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Proto-point surf of California dreams; birthplace of hotdogging; glamorous symbol of the world's imagined California lifestyle; spawning ground of the surf-caper; one-time home to Gidget, Moondoggie and the great Kahuna (both Hollywoods fantasy version and the real-life people); site of The Wall and The Pit-a place where surfing still centers its attention on huge south swells.
Bruce Johnston, Dale Velzy, John MiliusWatch Trailer
|Proto-point surf of California dreams; birthplace of hotdogging; glamorous symbol of the world's imagined California lifestyle; spawning ground of the surf-caper; one-time home to Gidget, Moondoggie and the great Kahuna (both Hollywoods fantasy version and the real-life people); site of The Wall and The Pit-a place where surfing still centers its attention on huge south swells.
Frontline Video's one-hour video opus is hosted by Corky Carroll and incorporates classic oldie footage, fresh interviews of legendary characters, some contemporary action, clips from Beach Blanket flicks, and surfin' tunes by The Beach Boys, Surfraiders and Surfaris into a bouncy and endearing collage that attemps to define and capture the elusive spirit of this ancient Chumash Indian village site. Real estate values have gone up since then, now that the likes of Johnny Carson, Bruce Jenner and Farrah Fawcett walk their dogs along the point. The Legends of Malibu tells how the Hollyglitz invaded this surf beach and how the spirit of its early riders somehow survive. This one-hour home video is a landmark in itself!
|Classic Surfing, 1980s Surf Classics, Surfing Documentaries, Longboarding
|Bruce Johnston, Dale Velzy, John Milius, Dorian Paskowitz, Dewey Weber, Ray Kunze, Mike Diffenderfer, Mike Doyle, Corky Carroll, Jim Jenks, Lance Carson, Terry Tracey, Wayne Miyata, Miiki Dora, Denny Aaberg, Steve Pezman, Leroy Grannis, Kathy Kohner, Bruce Brown, Mike Hynson, Herbie Fletcher
|Ira Opper
|Opper Sports Productions
|not rated
|Running Time
|44 minutes
|Audio Language
|English | Stereo
|Download Resolution
|SD | 716x480 (662.16 MB)
|Streaming Resolution
|HD | 720x540
|Additional Features
|Chapter Markers
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There is an extra incentive to attend this year's San Diego Auto Show, Dec. 27-30, at the San Diego Convention Center.
Forty $1,000 rebates will be handed out to lucky winners as part of opportunity drawings administered by Plug in America whose mission is accelerate the transition to clean transportation.
In collaboration with SDG&E, Plug in America will host drawings each day of the four-day Auto Show to give out ten $1,000 rebates daily to help winners offset the cost of purchasing or leasing a new fully electric or plug-in hybrid vehicle. A total of $40,000 will be given out.
Opportunity drawing terms and restrictions include, but are not limited to the following:
- Winners must provide Plug In America with a copy of their most recent SDG&E bill to redeem their rebate.
- One winner per household.
- Must use the rebate to purchase or lease a new qualified plug-in electric vehicle from PlugStar Preferred Dealers certified by Plug in America (plugstar.com/sdge).
- The rebate is available only at the time of purchase. It cannot be applied after taking delivery of the vehicle.
Eco-Center at the Auto Show
Plug in America's opportunity drawings will take place inside the Auto Show's Eco-Center area, where the latest electric vehicle models will be on display.
SDG&E will have experts available for all four days of the show stationed at the Eco-Center to answer questions about EV pricing plans, charging infrastructure programs, and other initiatives the company is engaged in to help overcome barriers to EV adoption.
EV Day at the Auto Show will be Friday, Dec. 28.
More Information
Visit the Auto Show website for ticket information.


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Top 10 Housing trend predictions for 2013
Posted by Highrises.com Concierge on Thursday, January 3rd, 2013 at 5:30pm.
Top 10 Housing trend predictions for 2013
1) Compact Design with Shared Common Areas
We expect there to be an increase in compact design and shared common areas. Not only are baby boomers needing to adjust to smaller spaces closer to their needs and desired amenities, the Gen X and Y'ers have been raised with smart growth as a responsibility and see financial risks with investing in homes after they saw the housing market crash. Also, a small living space with a roof deck or garden area with impromptu meet up's via social media or text provide a social outlet and common area. In Atlanta, the new Sovereign has The Sky Terrace on the roof deck with saline infused pool, Jacuzzi, 2 outdoor gas grills and fireplace, soothing music, and superb views of the skyline. These two levels also feature 3 great club rooms/lounges, and a unique wine tasting room with private vintage cabinets. In Maimi's new highrise 900 Biscayne Bay, residents have the ability to work from home and meet clients in a private Business Center complete with executive meeting offices.
2) Multifamily Housing Who needs a three bedroom single family house? Not Gen Y'ers. and soon not baby boomers Many of the young millennials who are ready to buy a home in the near future are getting married and having children later in life which places their need for a larger family home on pause temporarily. For them, the compact design is a perfect match to save and enjoy recreation outside the home. There are other reasons we predict multifamily housing to continue as a trend in 2013. Older couples with their children who have moved out, no longer need the space of a large home, and they could find multifamily housing an attractive option. Gen Y is a generation of being on the move as a result of the economy downturn after finishing their education. Many Gen Y'ers have been forced to "move where the jobs are". Because of the compact nature of multifamily housing, one can pack up and move to a better opportunity. According to Apartments.com "employment opportunity" was the #1 reason people moved in 2012. This economic migratory of Gen Y'ers might decrease as the economy comes back into full swing. As many people are saving up for a single family home by starting with a multifamily unit first.
3) Housing Inventory will Remain Low With the competition for houses high, the inventory will continue to remain low in of 2013. Based on October's selling pace, the nation's supply of new homes for sale was 4.8 months, down from 12 months three years ago. Existing homes for sale were at a 5.4-month supply in October, down 22% from a year ago, says the National Association of Realtors.
Curbed took a different look at the low inventory explaining there are two things to look at, "The first thing to look at is this shadow inventory that has yet to it hit, if its ever going to. Second, there are a healthy amount of sellers who can't sell because they're under water with how much they owe on their home." With all these factors in mind it will be interesting to see when in 2013 the inventory will hit its lowest point.
4) Technology will change the market
Two areas where technology is changing the housing industry:
---Desired Amenities
How does technology fit into the real estate industry? Does the home or building include wifi? What other smart systems (heating, keyless entries) come with the unit? How does the HOA or Property Manager communicate with the residents? Are all forms accessible via the internet? Is there an online forum or website to communicate on?
---Online Reputation
Does the community have a Facebook Page? Do you know your building rating on Yelp? Who is the Mayor on Foursquare? Does the Real Estate Agent have lots of positive recommendations on LinkedIn? Can they view properties on a mobile platform? What are residents saying about the neighborhood online? Did someone "pin" the house as a dream home?
These questions are just the beginning with technology evolving faster than we imagined. Specifically the amount of information for consumers to access on the internet is startling. Smart cities already have someone to manage their online reputation on the internet and in Social Media.
5) Lenders will continue to be tight with giving loans Although there is finally some good news in real estate and the economy, lenders will continue to be extra cautious in financing homebuyers. The QM (Qualified Mortgage) Rules are anticipated to be released in the next month or two, however according to QualifiedMortgage.org, "Most of the discussion at this point seems to revolve around the protections given to mortgage lenders. Under the QM rule, lenders will be offered some degree of legal protection from consumer lawsuits, if they adhere to the QM guidelines when making loans."
6) High demand for walkable neighborhoods Gas prices have risen over $2 a gallon since 2000. When Americans are spending over $2,000 average just on gas a year, many are seeing to live in communities where they are close to work and can access leisure activities by walking. Top 10 Walkability Scores
Cambridge, MA
New York,NY
Jersey City, NJ
San Francisco, CA
Berkeley, CA
Boston, MA
Paterson, NJ
Chicago, IL
Philadelphia, PA
Newark, NJ
Explore your cities walkability score by going to www.Walkscore.com
7) New Home Construction could double in 2013 We predict that new housing construction will double in 2013 to meet the demand of need for additional housing as reservoirs of current homes are sold. Despite the decline of new housing built between 2008-2012, the population has continued to grow in the United States. Many construction companies will aim to beat competitors to the finish line in completing new projects. According to the National Association of Home Builders, multifamily housing accounted for 65% of the new permits in 2012. We expect many of these projects to be in alignment with public planning that came during the beginning of the millennium with housing projects which address a specific population: ie, senior, low income and are built sustainable to be favored over those which do not.
8) Decrease in Forclosed Homes on the Market By the end of 2012 we saw Although there still is a large number of homes owned by the bank, they are strategically releasing them back into the market at a healthy pace, and the amount of inventory of foreclosed homes will continue to decrease over 2013. For those interested in a short sale, they should probably get on the bandwagon before their options become decreased.
9) Housing Prices will continue to Rise Home prices have continued to increase during 2012. We expect these trends to continue and see a slow and steady rising. Standard & Poor's/Case-Shiller 20-city index showed that prices rose by 4.3% from a year ago in October. Since January, prices are up 6.9% so far this year, the largest year-to-date gain since 2005.
10) Increase in Green Building Following a trend nationwide, we predict D.C. to continue to build homes which follow the latest green standards and renovate current buildings to become more energy efficient. According to Pike Research, solar cells integrated into rooftops, windows and other building facades is poised to quadruple in value in the next five years. Innovative practices of design in the past have now become expectations for home buyers. As Gen X and Gen Y'ers enter the market, they are making careful choices of low waste and energy efficiency. In PWC and Urban Lands Institute's Emerging Trends in Real Estate 2013they state, "Major tenants willingly pay high rents in return for more efficient design layouts and lower operating costs in LEED rated, green projects. These new buildings can lure tenants out of last-generation "brown" product. We expect more buildings to be reused, infill into existing neighborhoods and integration of planning of new designs with current and future transportation and community shopping and recreation. Also to keep on the look for are Net Zero Communities where the goal is to use as much energy as they create.


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A company that moves people is asking you not to move.
The world is upside down. Everything has changed. Stay home if you can. And with drivers, delivery people, and restaurants, we'll help move what matters. If you stop moving, together we can end this virus.
Why use the Uber app?
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Your safety matters
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Driver screenings
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Our standards help to create safe connections and positive interactions with everyone. Learn how our guidelines apply to you.
Help if you need it
In the US, the Emergency Button in the app lets you call 911. You can also count on 24/7 support for questions or safety concerns.
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Everywhere that you travel
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The app is available in select cities worldwide, so you can count on a ride even when you're far from home.
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You can get a ride to and from most major airports. Schedule a ride to the airport for one less thing to worry about.
Frequently asked questions
Download the Uber app from the App Store or Google Play, then create an account with your email address and mobile phone number. A payment method is also needed before you can request a ride.
When you're ready to go, open the app and enter your destination. Then choose the ride option that best suits your needs. Confirm your pickup by tapping Confirm Pickup.
Certain requirements and features vary by country, region, and city.


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Attnded an AVID meeting in the spring that indicated a new Titler program would be coming for MC 8 in the 3rd quarter. Is this planned?
I have been very frustrated with the lack of a title plugin beyond the current Titler. I have purchased New Blue FX Titler 5 but the quality of the text edges, and the inconsistant operation of the program is less than satifactory despite complaints to New Blue.
Look at this forum post: http://community.avid.com/forums/p/181785/847728.aspx#847728
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Drop Off: 7:45 AM – 9:00 AM *
Program: 9:00 AM – 3:00 PM
Regular Pick Up: 3:00 PM – 3:15 PM
Late Pick Up: 3:15 PM – 5:15 PM (additional fees apply)
*EARLY DROP OFF IS INCLUDED in the School Break Camp program fee to better allow you to match your school year routines.
Bike rental and additional camp add-ons available in registration options.
Every day starts at Trees Atlanta TreeHouse: 112 Krog Street Suite #7, Atlanta GA 30307
Camp Handbook and other Parent Resources are available for review during this registration process, as well as on our website: treesatlanta.org/camps
Copyright © 2016 Trees Atlanta. All Rights Reserved.


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This image came about through pondering the Katyn massacre. http://www.katyn.org.au/ Stalin's order of March 1940 to execute by shooting some 25,700 Poles, including those found at the three sites, was also disclosed with the collapse of Soviet Power. This particular second world war slaughter of Poles is often referred to as the "Katyn Massacre" or the "Katyn Forest Massacre". I had worked for hours on a painting which included forest elements, but couldn't bring it to a close. I wanted the earthy tones and stain of blood but not as the last word, for through faith even "while weeping o'er the grave we make our song 'Alleluia. Alleluia. Alleluia."
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Are you one of those designers struggling with fleeting attention spans? What we mean when we say 'attention spans' is the lapse of time in which a user is able to focus on one task without getting distracted. In the...


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Quark said the platform helps global organizations:
- Implement sustainable multichannel content creation and delivery strategies.
- Automate low-value tasks so subject matter experts can spend more time capturing their knowledge as reusable content components.
- Understand opportunities for content reuse across different document types to save time and enable a "single source of truth" for content that is automatically updatable, trackable and auditable.
- Deploy content with precision to adhere to compliance and regulatory mandates.
|Scooped by CYDigital/marteq.io


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I must say, it's been a weird few weeks. Strange days have turned into stranger weeks. So many things have changed, and then other things have oddly remained exactly the same. It's kind of hard to keep track which is which sometimes! What day is it today anyway?
As the days have turned into weeks, and the weeks are turning into months now for our time of social distancing, in some ways I am feeling better. Calmer. Less anxious. What about you?
I often hear myself and others saying, "when this is all over…" or "after all this…" or "when things get back to normal…"
The thing is, these statements carry with them a "waiting" energy. Like, "when this is all over, THEN I can have my real life back." Or, "after all this, when we get back to our real lives." Or, "when things get back to normal, and we're back to real life again."
But are these statements really true? I mean – what's happening right now, if not our real lives? Isn't what's happening now REAL??? I don't know about you, but I have been VERY aware of reality these last many weeks! It's impossible NOT to be aware that there are some very real threats to our health and well-being out there and we must change our habits and interactions to keep each other safe and well.
In the midst of all this, it can be a bit overwhelming, can't it? It's easy to see it all as a hardship and focus on all the things that are uncomfortable, or undesirable, or "bad" about our new ways of life. I will argue however, that we still have the most important choice at our disposable – perspective! We can CHOOSE to see today "just another day in isolation" OR another day to celebrate, enjoy, and be in awe and wonder of!
Today I am choosing to see the beauty that is inherent in TODAY, right now. Today has plenty of gifts of its own. I enjoyed a nice run in the cool of the morning. Made myself a berry smoothie. Spent some time stretching and rolling my muscles to care for them. Listened to a great webinar. And that was just the things that happened before lunch!
If I wasn't choosing to see the beauty though, that narrative would sound completely different! "Another day in isolation. A run all by myself. Another smoothie. Another webinar, since all I have to entertain myself is this computer screen…I can't wait for life to start back up…"
TODAY I choose to see the beauty in every part of my day. I choose to live the beautiful life I have right in front of me rather than waiting around for something that only exists in my imagination!
Want to add more beauty to your life through meditation? Check out this course I made for you! Cultivate Calm through Meditation: 4 weeks to bring meditation into your life.
Sadly it happens to all of us. For whatever reason, you didn't sleep well last night.
I found myself at the airport having hardly slept at all. I was on a trip and REALLY needed to sleep well. But no. Hardly a wink. The air conditioning was out in my hotel room and they were booked solid so I couldn't just switch to another room. The nearest hotel was several miles away and it was already 2:00am when I realized what the issue was. Ugh.
Because I travel a lot, I've developed a few ways to make it through this situation with as little disruption to my day as possible. I can even function at a pretty normal level! In this short video I share with you my tips for getting through the day when I haven't had any sleep to speak of.
It's certainly a drag when this happens, but it doesn't have to ruin your day! Enjoy these simple tips to help you make it through the day when you've had your sleep hijacked.
I'd love to hear from you! What are some things you have discovered that help you navigate the day after a night of poor sleep? Please share your tips and tricks in the comments below!
You may be among the millions who posted #metoo on your social media page. In fact, it's very likely that you are. A recent study found that nationwide, 81% of women and 43% of men reported experiencing some form of sexual harassment and/or assault in their lifetime.
So to say sexual harassment and assault are prevalent would be a ridiculous understatement. These experiences are wide-spread and affect many more of us than we ever knew before.
Throughout my studies for Yoga Therapy, I have learned so much about all kinds of trauma – from childhood experiences to military situations, to natural disasters, to – yes – sexual harassment/assault.
Depending on a whole host of factors, each person experiences trauma differently. Even the SAME trauma. Even a #metoo trauma. One person in an auto accident may go into fight mode and do everything possible to escape an overturned car, while the other person in the same car may freeze and be unresponsive until well after help has arrived.
What's fascinating to me about the different responses is that we have little to no choice over how we will respond in any given situation that we perceive as potentially life-threatening. Our body, through a truly amazing chemical process, has decided for us the "best" response before our rational mind has even gotten the full download of what's happening.
So there's really no benefit in going back over what happened to figure out WHY we didn't act differently. Because honestly, it's not really up to us in the first place.
Regardless of what happened exactly, something important to note is that very often in life- or safety-threatening situations, our frontal lobe (or thinking part of our brain) goes off-line while our limbic brain (survival part of our brain) takes charge. This is important because we process trauma in the pre-language part of our brain. This can be true in any type of trauma, even a #metoo trauma.
But, why is this important?
It's important because it's very difficult (or even impossible) to process trauma through talk-based therapy when our language center was checked-out for the event in question. Makes sense, doesn't it?
Our limbic brain is all about fight/flight/freeze and the ACTION that needs to be taken to avoid the threat. So, we can address the trauma through – action. Movement-based therapies have been found to be extremely effective in supporting the healing process. What's super cool is that we can support healing and movement through past traumas (that we haven't even been able to talk about yet) through movement therapies like yoga.
(summarized from Yoga and PTSD: A Primer on Symptoms and Potential Mechanisms of Change, Yoga Therapy Today Winter 2018):
All in all, the research and preliminary studies are very positive in showing that yoga can be an excellent support to primary care options*. Trauma-sensitive Yoga Classes are available in many cities. If you think you'd like to try it, check with local studios, gyms, and community centers.
Do you have a bedtime? Like a time when you know you will actually turn out the lights (and not have the tv on in the background)?
Last week I was talking with my son and he was feeling under the weather and asking what he could do boost his immune system. Like most college kids, he burns the candle at both ends – going to classes all day, working through the afternoon and evening and then staying up studying (or playing video games, or whatever) really late into the night. Anyway, as we talked about how important rest is I said, "give yourself the gift of a bedtime." To which he promptly rolled his eyes at me. "The gift of a bedtime? Seriously, mom?"
Ok. I admit it. It was a cheesy thing to say. Especially to my 18 year old son. But it IS true. One of the best things we can do for ourselves is to establish a bedtime and wake-up routine. When our bodies got to sleep and get up at the same time everyday, everything works better. And not only that, it makes a difference HOW we go to bed. For example, there's a big difference between tumbling into bed with our clothes still on and teeth feeling all furry OR taking care of our personal hygiene and changing into pjs before we turn out the lights. Right?
How we prepare ourselves for bed really does matter. We are creatures of habit. Those habits can help us improve our lives when we choose them wisely! When we work all day and fill our evenings with activities, it can be hard to rest well. We need a bridge between the busy-ness of the day and the restfulness of the night.
Ok. So it doesn't sound fancy or even exciting. But if you haven't tried a bedtime routine, I highly encourage you to give it a go for a couple weeks and see what you think. You may be pleasantly surprised! It can be whatever you like. Not everyone will enjoy the same routine. And that's ok!
Here are some ideas to try:
I'd love to hear from you. What are some of your favorite bedtime routines? What helps you get ready for a restful night's sleep? Let me know in the comments below!
You know what that means. Yep, lots of people are making New Year's Resolutions. Resolutions range from productivity goals, to weight loss goals, to new-and-improved bedtimes. Other people are wholeheartedly against the whole Resolution business.
Here's what I do think about it all though. Any time we feel the trigger to make changes that affect us in a positive way, good things can happen! It doesn't matter to me if you make these changes and commitments to yourself because it's January, or because your doctor said so, or for the simple reason that you got a super-cute pair of yoga pants as a gift and you simply MUST find a class so you can wear them! What matters is that you are doing something for yourself.
Or whatever the equivalent is for you. Maybe your new Resolution or goal is something more like:
Most of the time our biggest hurdles are in our head. If that rings true for you, put your new goal in your calendar and treat it as important as a meeting with your boss. Then, when the time comes, get your yoga pants on (or whatever is appropriate), and make it happen!
And, just in case you really do want to go to yoga class, check out this little video I made with some nice things to know before you walk into your first class.
Let's make this actionable! Tell me what you are working to implement right now in the comments below. Why are you excited to do it? What's the hardest (or scariest) thing about getting started?
Ahhh, summer. How I love thee. The endless days of sunshine, the radiant heat that warms all the way to my bones, the lemonade, the pool, the release of the school-year schedule. So relaxing. So wonderful.
You see, I have the amazing privilege of being able to relax my schedule a bit in the summer. A little less work, more time with the kids, a little sleeping in from time to time. And it's such a nice break from the super early busy-ness of the school year and all the after-school activities, etc.
As I look at my planner and see that school starts again next week, I find myself feeling like I am ready. Ready for the excitement and a new schedule. Ready for increased productivity. Even ready for the change of the weather! Although I LOVE the ridiculously hot summers here in the desert, I know that the variation in the weather keep me appreciating my favorite times of the year.
I also love having my daily routines and more things to do on my schedule. I enjoy that I get more things done during the school year. The change in the air also leans into a change in me.
For the last couple of weeks I have been kinda hard on myself. Feeling like it has been way too long since I have gotten much done. Too long since I spent a few hours doing the work that I love to do. As I was telling my friend about this, she helped me to re-evaluate. She showed me that while the outward productivity has been down, I have spent a good deal of time and energy doing some internal work and also laying foundations for projects I am working on launching in the fall. So, while there's not a lot to show on the outside, yet…. I am doing valuable work nonetheless. And even if I all I had done for the past few weeks was rest and enjoy summer, that's great too! We all need times to pull back, take our minds off of work and do something different. When we do, we come back to our work with a new creativity and refreshed love for our work.
With my new schedule starting up next week, I am in preparation mode. You know, dusting off my calendar, getting my pens and pencils all in order and thinking about how I want to spend my days. Because the nature of my work ebbs and flows with the school year, I have a built-in opportunity to re-evaluate and re-construct my daily routines if I so desire. And I usually do change things up a bit.
I start with the things that are important to me – daily meditation, exercise, business goals, reading, etc. And time with family, rest and time with friends DEFINITELY makes that list! We all need things in our weekly routine that give us joy and a chance to connect with our loved ones.
Then, I look at the things that are beyond my control (school start times, class times for the yoga classes I teach at the local country club, family time, etc.) and then begin to put things by most important first. So, I start with meditation. I know I am the best me when I start (and usually end) the day with meditation. It's super easy for me to hit the ground running in the morning. But when I stop for 20 minutes to center myself and connect with the Divine, I handle my day in an entirely different way. Need a meditation? Grab this one – it's on me!
Next up is exercise. Also too easy to let it slide through the cracks if it's not on the schedule. I also make a point to tell my friends and family what I plan to do and when I plan to do it. If I don't, then I will push it aside if someone wants to plan a get-together. Telling them helps me keep it a priority. How about some yoga? Check out this simple practice.
You get the idea, right? I know I'm not telling you anything new. I just know when I'm ready to start fresh, this is my process and it helps to review it! Start with the big things – what's MOST important to your health (spiritual, mental, physical, AND emotional)? And then go from there. That way, if you find yourself running out of time blocks before you have all the activities on the calendar, then the things that don't make the cut are the LEAST important things instead of the MOST important things!
Do you like this, but wish there was MORE? I will be doing a series of webinars this month where we will unravel the mysteries of relieving mid-day stress, creating mindful daily plans, and designing a restful sleep strategy! Click here to get the updates so you don't miss a thing!
I know it's happened to you. And it happened to me just last week. Let me take you there:
The week has been kinda busy, but not too bad. I am heading out for a yoga training, and truly excited to be going. I gather all my stuff and a good friend arrives to take me to the airport. As we open the door to take my luggage out, my dog Finley, who is typically very well-behaved, decides this is the best possible time to run out the front door! Seriously?!?! She's off like a shot and we can't find her anywhere. We walk down the street, we drive around the neighborhood. No dog. And it's time to go! I can't spend anymore time looking for her, so I call my husband who's at work and THANKFULLY someone has already found her and just called him to let him know. Whew. We make it to the airport in time and I get on my flight. I arrive at my connecting airport, have a fantastic dinner and get on flight number two. Once I arrive at my destination, I get my rental car. I can't locate my phone charger right away, so I opt to use the car GPS instead. This creates the first snafu (that I'm aware of). The darn thing doesn't work very well and I end up getting lost three times. Ugh. It's late and I need to get to bed! I (finally) arrive at my hotel. As is my common practice, I get all my materials ready before calling it a night only to realize that I have left MULTIPLE items on one flight or the other! Including my phone charger (brand new, of course) and other items that I could really use this weekend. Sigh. I won't bore you with the rest of the weekend, but suffice it to say that this first evening on the way to my hotel was only the TIP of the iceberg!
So what did I do? How did I survive the craziness (mostly caused by myself)? It took all my efforts and, honestly, it has taken me a few days to recover. I took out all the stops and went immediately into nurturing mode!
If you have felt this way, and wondered what to do, perhaps some of these ideas will help as you develop a nurturing environment:
I know this list isn't exhaustive, but hopefully you found at least one tool you can use to help you get over "one of those days!" It has taken concentrated effort, but I am definitely on the mend and I am feeling very nurtured by my steps towards this level of loving care.
I'd love to hear from you! What's your favorite way to care for yourself in the middle of a crazy day, week, or time of life? We have all discovered ways to work through difficult times. Let's share them together!
Whatcha been doin' lately? Have you been running around like crazy trying to get everything done? Sacrificing your own needs to take care of people around you? Yep. Me too. Sometimes we just need to pull back and take 10 – like a 10 minute break to get it back together!
So, earlier this week I decided to re-group a bit and revitalize my daily routines that nourish my mind, body and soul. Even the great routines can start to feel tired if we keep on doing the same ol' thing without keeping it fresh, right? So, here's a few of the things I changed up.
I like to use a mantra or positive affirmation when I meditate. When I evaluated, I realized that I have gotten into a habit of just repeating it without REALLY paying attention to what it means. So, I purposed to pay attention and consider my affirmation with each repetition. AMAZING the difference this one simply step can make! Ready to meditate? Check this one out – I made it for you!
There are a few things I like to do to take care of myself each morning, you know, besides brushing my teeth and applying deodorant! Lately, I've been kinda lazy about my routine though. I really like to begin the morning with my tongue-scraper, and then move on to dry-brushing before my shower and then finish up with applying sesame oil to moisturize. I ran out of oil a couple weeks ago and hadn't replaced it. I was using regular lotion, which is fine, I guess, but something about using the oil makes me feel like I am really taking care of myself, so I got a new bottle for myself. It's so great!
It's true – sometimes I waste time scrolling through FaceBook when I could be taking a nice break from screen time and general busy-ness. I know I'm not alone here. So, this week, I reminded myself to put my phone down when I realized I was using it to fill up mind-space. It's amazing how much more beautiful real life is than keeping your head in cyber-world! If it's been awhile since you've taken a screen break, I highly recommend it!
While completing my yearly workbooks from Leonie Dawson, I came across Leonie's recommendation to read The Art of Extreme Self-Care by Cheryl Richardson. It's great! Some of the things I already do, and some I have decided to try. If you are looking for some ways to bring more love from yourself into your life, this is a great read!
What I've realized over the years is that taking care of myself isn't hard. It's just that it takes some thought and planning and an intention to follow-through with it. If you'd like to hear more about this, catch my interview with Renee Li on the OM Wisdom Summit 2016. It's coming up in just a couple weeks. Click here to see the full schedule of interviews. There are several wonderful speakers this year! Here are some things you can expect:
Develop stronger intuition to access peace and clarity
Power up your body with healthy aging and preventative care
Adopt healthy habits that offer you perfect health
Clear blocks to create full color transformation
Utilize Crystal Magic for well-being
Align with your Greater purpose for fulfillment
Awaken your inner Healer
So, tell me, what is your favorite way to "take 10" and take care of yourself?
I work with people everyday to bring transformation to their lives. For some of them, it is through yoga class, for others it's through voice or piano lessons, still others have private coaching sessions. In all of them, we talk about the tools we can use to create the life we want. Some are looking for a healthier body, others to learn a skill they don't have and others are looking to build confidence or add an element of fun to their days and weeks. No matter what we are studying or working on though, they all want to know my recommendation on how to achieve the transformation they are looking for.
Over the weeks, months and years I have spent working with people to create lives they love, one thing comes around over and over. So many people I talk to are looking for that deep sense of inner peace. A calm center from which to navigate all of life's challenges – everything from managing family schedules to major life-changes. People need, and want a dependable anchor to hold onto.
If you truly want to take your life to the next level and you don't yet have a meditation practice, this is your next step. This is my top recommendation for deep inner transformation! I sincerely believe that you will only be able to access that deep inner peace and confidence after you commit to and begin a regular meditation practice.
You don't have to go to India, or to an ashram or a retreat center or even your local religious establishment. You can begin your practice today. Now. With your very next breath if you want. You don't even have to get up from where you are!
My first attempts at meditation were, um, haphazard at best. I was trying soooo hard to do it "right" without realizing that there is no "right" way to meditate. Meditation is very personal. There are some tried and true formats you can start with, and you may find one you really like. But you may give a few of them a try only to realize that you hear the beat of your own meditation drummer and would like to develop your own very personal practice. That's totally cool too!
I have lots of recommendations of places to start, but my biggest encouragement is this: choose one practice and stick with it for at least a month. That gives you enough time to get to know the style of meditation before you give it the boot. These things take time. Let it percolate and breathe. As you settle into the practice, the practice helps to settle you.
If you are ready to go, have I got a deal for you! Click the button below for a FREE Calming Meditation to help you access your deep inner peace and calm. I LOVE hearing from you guys, so if you have meditation experiences or questions, give me a shout!
Last night my husband and I went to watch our daughter cheer at a football game. She cheers for the JV squad at her high school. It's great – the team spirit, the cooling fall temps, the crowd in the stands getting excited when the team makes a good play.
There was this one lady a few rows up from us. I'm not sure, but I think she thought the fate of the world was resting on whether or not our team won this game. I think this because she was yelling (and sometimes screaming) at the top of her voice on every. single. play. She was elated. She was devastated. She was hopeful. She was mortified. She ran the gamut of emotions to say the least.
It was easy to judge her. To think it was ridiculous that her entire emotional landscape was determined by the total yards gained or lost on any particular play.
Since I found myself at least minor-ly (if not major-ly) annoyed by her, it made me wonder – what is it that I get all in a tizzy about? What do I completely over-react to? Are there times when those around me are wondering why I am letting something so little get me so upset?
I haven't asked my friends and family, because I'm not sure I'm ready to know the real answer, but I'm pretty sure the answer is a resounding YES.
Just when you think you have something under control…right?
What to do? What is a good solution when you come to that realization that you are completely over-reacting and making everyone around you crazy with all your racket?
I have something. It's called meditation. Sometimes it helps when you do it every day (I would go so far as to say it ALWAYS helps when you do it everyday), and sometimes it's great when you pause and meditate right there in the moment of sheer craziness.
It's pretty simple really. Whenever you notice a thought that feeds the frenzy, let it go. Just like that. Take a deep breath and enjoy the space you just created.
I don't know about you, but I feel better already!


text:
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Mass market paperback. Condition: Very good. Published by Pan 1963, 12th printing.(X236) (Light cover creases. Painted cover. Short closed tear in front panel.) , by Ian Fleming. ... One of the most thrilling classic novels of the Cold War, featuring the suave, steely James Bond Every major foreign government organization has a file on British secret agent James Bond. Now, Russia's lethal SMERSH organization has targeted him for elimination. SMERSH is the Soviet organ of vengeance, interrogation, torture, and death. James Bond is dedicated to the destruction of its agents wherever he finds them. Far away in Moscow, SMERSH has laid a death trap for Bond with an enticing lure: the irresistible Tatiana Romanova, who draws 007 to Istanbul promising the top-secret Spektor cipher machine. But when Bond walks willingly into the trap, a game of cross and double-cross ensues, with Bond both the stakes and the prize. ... Series: James Bond. ... [Spy Thriller]
Fleming, Ian - From Russia, with Love
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text:
"There is first of all the repair of the human body. The body has an awesome capacity to repair itself in ways that are to the ordinary observer visible (e.g., the healing of a cut) and invisible (e.g., the continual self-repair of DNA, or the recently discovered capacity of the human heart to repair itself). But it can't do that, and will cease doing it, without being fed and watered." (pg.33)
What I found interesting about this passage was that it was conveniently allocated in a chapter regarding the differences between gender in the way that we repair. Spelman added a reference which touches on our basic biological fundamentals as humans – the fact that every single human being is constantly repairing themselves without the awareness of it. No matter the demographics, man, woman, white, black, young, old, educated, or not, etc., our bodies are already hardwired to repair what has been damaged. This illuminates the basic similarities of every human in a passage which was intended on highlighting the distinctions between them.
Maybe this biological occurrence is where our need to fix everything stems from. The outside world where things break and do not mend is unsettling to us. We have an unconscious need to fix everything that once was, because our bodies do not break and then stay broken. When we fall and scrape our knees, we do not bleed out until there is nothing left. We scab and mend, and continue moving forward as things had been once before. It may leave a scar, but we are shown that when damage happens we still repair. But when a dish shatters, unless we place it back together, it will remain broken. Which again, doesn't sit right with what we have been taught from the beginning of time from the way our bodies work. When we fix things, whether it be an object or a relationship, we expect to return to the way things previously were despite the damage. After repairing a relationship, things never really go back to the normalcy possessed before damage. The relationship is either weaker or stronger, likewise with the repair of objects. Sometimes the repair allows the object to function better or be better equipped to protect itself against future damage, and other times the repair allows the object to continue being, but with more fragility and vulnerability than before.
This piece of the chapter brought the theories of Spelman's book to a whole new understanding for me. The fact that our bodies, before being adulterated by salves or medicine, has the basic function to repair and heal, goes even further into the foundation of Spelman's claim in this book; that humans are prone to repair. This part of the text allowed myself, as the reader, to not only understand the repair theories but to expand on them from my individualized sense of the world, and I expect it will do the same for others who make sense of the world in similar ways to myself. So, now to expand on this idea, I ask, can this biological need and desire to repair then be somewhat of an impediment for humans in interactions with the outside world?
"The story of H. reparans throws into sharp relief how we humans have responded to the fact of being creatures who are inherently limited by the resources at our disposal, who are subject to the ever present possibility of failure and decay, who sometimes seek continuity with the past, and who face the necessity of deciding whether or not to patch up relationships with our neighbors – in short, it reminds us of some facts about the human condition that perhaps we tend to find disturbing. And yet, once introduced, Homo sapiens as repairing animal typically invites grasps of recognition and suggestions that we've barely begun to explore the many projects and habitats of H. reparans" (pg.139)
People tend to feel restrained or stuck when things don't go their way or don't come easy. Our immediate reaction to not getting what we want, whether it be a physical thing or a result/reaction, is to stop trying. Of course over time we realized that this is a silly response and we must make do with what we are given but this response sometimes restrains us from reaching our full potential. This is the difference between humans and all other living things; we are the only organism that ever restricts itself from growth.
As said before, we see that with our bodies when we are damaged we heal and therefore it feels unsettling when things don't repair on their own, like the example of a dish shattering – staying broken until we take action to glue it back together. With the outside world, where our emotions operate, we see that healing isn't a natural occurrence and in that we create mental blocks. When I used to do competitive cheerleading at an international level (obviously, some serious stuff), we were always pushed to learn new skills, and until the skill was mastered we knew there was an almost ensured possibility of falling. But to us that meant progress, so we got back up and tried again because we knew were one fall closer to achieving the skill; or one failure closer to success. One season, right before competing at the world championship, I thought myself into a mental block with tumbling, (the running and doing flips and stuff), due to all the external pressures of trying to please coaches and teammates. I terrified myself with thoughts of failing to a point where I wasn't even able perform skills I had mastered for years. I would go for the skill, get to the transition for it, (if you want to get technical) a round-off then the back-handspring and rebound up for the skill and just freeze, I was stuck. I knew not being able to even try the skill was seen as worse than just falling, but my brain was too messed up with anxiety to even communicate to my body what to do. The fact that I stopped myself from doing something I was completely physically capable of, due to fear of failure, is extremely stupid when really thinking about it. To have fear of failure take over the body, and stop one from progressing to maximum potential as a person is disturbing. In a more universal context, to have the fear of giving the wrong answer in class stop someone from raising their hand to try answering, is disturbing; The idea that we actually restrict ourselves from reaching our full growth and potential is disturbing.
To go deeper into the fear of failure and where it stems from, again relates back to our biological needs to repair. As our always bodies self-repair, that unsettling feeling of something being broken also emerges when something just isn't perfect. In our society and through human interactions we, at some point, began to see 'imperfect' as needing to be fixed and failures as the inability to fix. And this idea translated into the way we look at ourselves and other people. We all have thoughts similar to: "If I was prettier or more handsome, maybe people would like me more " or "If I was smarter or funnier, I would be better off". We even have some thoughts as ridiculous towards others as "She would be more attractive if she did something with those ratty curls in her hair" or "He would be much better looking if he would put some meat on those bones". We see imperfection or flaws of ourselves and others, or just of humans in general, as needing to be fixed. And by seeing them as needing to be fixed, we think there is something wrong with them. Which is again, disturbing. That we decide that people have something wrong with them if they are not up to societal standards or even our own standards, or that we even have standards for how we think people should be. 1950's mental institutions or asylums is a classic example of this occurrence. A person is seen with a flaw or problem and we think they need to be fixed. And if we can't see a fix to a person's 'damage', like an object it is declared not worthy of fixing and disposed. Until fairly recently in our history, people would actually give up their own children if they had physical or mental disabilities. Meaning we, at one point, deemed people unworthy of love or care or even a second glance, if they were perceived as "imperfect". That is unbelievably disturbing.
Our need to repair is an inexplicably complex notion. Our bodies are constantly repairing; we all do it. We break and mend; We wound and heal. It is an amazing and fascinating gift received by all living creatures. Our body's internal repair shows no discrimination, yet somehow when this phenomenon is brought into the outside world via the human mind, (an internal organ which is treated with the body's indiscriminate means of repair), in terms of social interaction, it turns into just that; discrimination. We have mixed up our need to 'repair' with a need to 'fix'. Our bodies repair, go back to a state previous to damage. Imperfections cannot be repaired, because they were never perfect; they can only be fixed. We see failures as imperfections, that are wrong, and as damage that needs to be fixed. We tell ourselves that being imperfect makes us incompetent of success, and we tell others that too. I am not only talking about complexion or character of a person being deemed imperfect and wrong but also mental and physical disability, race, and sexual orientation being part of the discrimination. In fear of this discrimination, we have fear of being imperfect, and needing to be fixed, or of failure, and being deemed unfixable, and essentially scare ourselves into restricting our own growth and potential. "Homo sapiens as repairing animal[s]" cannot progress with that unsettling or 'disturbed' feeling of something being damaged, or broken, or wrong, or imperfect. And the "recognition" or "suggestions" of this explore "… some of the facts about the human condition that perhaps we tend to find disturbing".