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Great Guns in Twelve Weeks - Phase 4
by Ian King | 08/04/00
Would you rather have strong arms or large arms? Lucky for you, the Great Guns program will give you both. In fact, after you complete this fourth and final phase, I'd expect you notice a visible difference in the size of your guns, as well as a marked increase in strength!
Provided you followed my recommendations and didn't overtrain in the earlier phases, you can expect to hit some pretty good loads in this phase. Before we get into it, I want to stress this: Just because we're going to be going heavy in this phase, I don't want you to go as heavy as possible from the outset. Just in case you don't have this memorized by now, remember that you should start light enough in the first week so you can increase the load each subsequent week. Avoid going to total muscular failure in all but the last week on this stage. Got it?
The reality is you can easily overtrain during high load phases, in effect, totally frying your nervous system. The symptom? You first feel like you're getting weaker by the week, then by the day, and then you fear that as every hour passes you may be slipping further into a state of perpetual puniness! Then one day you'll find yourself listening to boy bands and renting far too many Leonardo Dicaprio movies. Seriously, if you don't respect this phase, you'll only find yourself getting weaker. But if you behave yourself and play by the rules, expect personal bests in the primary lifts (the first exercise on each day) within a few weeks!
In Phase 1 of this program, I had you training bi's and tri's on both arm-training days each week while using slower tempos and higher reps. This phase also involved exercises using a greater range of joint angles. Biceps received a slight prioritization via the sequence. In Phase 2 you trained your bi's and tri's on separate days and used lower reps, a lower volume and a lesser range of joint angles. This provided a real shock in training methods. In Phase 3 we went back to a program that looked a lot like Phase 1 in terms of rep ranges and volume. By now you've probably guessed we're using a form of alternating periodization. Therefore, it should come as no surprise that we're going to do things in Phase 4 similar to the way we did them in Phase 2. In other words, get ready to go heavy!
This program was written as a true arm specialization program. When you specialize you need to be prepared to put all other muscle groups either on maintenance or low volume training. If you've followed my guidelines on this and kept the training for the remainder of the body to a minimal, you can expect great gains in arm development.
Now, unless you're planning on walking on your arms, it may make sense at the end of this final stage to either go back to a more balanced program, or a program that prioritizes a different muscle group. This would be an optimal time to try my leg specialization program.
Also, don't forget that each phase has two arm workouts (A and B), one to be performed early in the week and another to be performed a few days later.
Enough talk, let's head to the gym and make some noise!
Workout A
As per Phase 2, the reps you're about to do are a lot lower than in Phase 3. Don't panic about finding your optimal weight in the first week of this stage. In week one of a new program, it's better to go too light than too heavy. Remember, if you train sub-maximally (which I recommend in the first week) you'll make significant strength gains the next time you do the same workout. This is due in part to motor learning and in part to physiological adaptation. It's not important which, as long as the gains from workout to workout are significant. In fact, these workout-to-workout gains are much more important than how many plates you pack on the bar in the first workout! Now, let's shut up and start lifting already!
Warm-up: Perform 10 minutes of light aerobics (optional) and 15 minutes of upper body stretching (compulsory).
Standing EZ-Bar Curl, Medium Grip: Grip the EZ-curl bar about shoulder width using an underhanded (palms up) grip. Your wrists are allowed to be slightly internally rotated. You'll start the lift with the elbows beside the body, but I'm going to allow you to do some cheating in this exercise for the sake of lifting a bit heavier. In other words, you may allow the elbows to drift forward a little. Only do this in reps or loads that require it and use it only in a manner that allows you to still feel maximal work in the muscle. I still want a full stretch at the bottom along with a short pause. Bend your knees slightly and posteriorly rotate your pelvis a little to minimize the back extension. (There may be some back extension with an excessive cheat technique, but I don't want you to go there too often!)
After the warm-up sets you're going to do four sets of four reps. I want them wave loaded, too. Here's an example:
1 x 4 65 pounds
See what's going on? You're doing to do one set of 4, and then increase the load and do another set of 4. However, on your third set, you're going to use a load that's between the load used for the first and second set. Then, on the fourth set, you'll go up again.
Just follow the example above and plug in the numbers that reflect your personal poundages. Note you'll be using longer rest periods here due to the heavier load (see charts below). After the four sets, I want you to do an eccentric-only set. This will involve you lowering a load that you cannot lift concentrically. Your training partner is to do most of the work. In fact, do not try to do the concentric (lifting) phase as a training contraction at all. Get your partner to do it for you, just don't let go of the bar.
Your job is to put all your efforts into lowering the bar over a count of four seconds. If the bar speed in this lowering portion isn't smooth (e.g. you lose it at the bottom) it's time to terminate the set. If this occurs before the required four reps, you went too heavy. You're looking to use about 10-20% more weight in this set than your final four rep work set. In the example above, you're looking to use about 90 to 100 pounds. However, you be the judge as you know the quality of lowering and time frame required.
Standing Ez-Bar Curl, Close Grip: Here you'll use the same underhanded (palms up) grip and body position as above, but your grip will be closer. Grip the bar so that your hands are about six inches apart. On most EZ-curl bars, this will have the closer kink in the bar sitting in the webbing between your thumb and first finger.
I like to do warm-ups on everything, but if you're young and feeling invincible I understand that you may pass on this. (I give a lengthy explanation for my warm-up approach in an upcoming issue of my "Heavy Metal" column here at T-mag.) If you're concerned about warm-ups causing fatigue, you can use a rep number that is lower than the rep number in the work set, but stay with the same guidelines. If only one warm-up set is suggested, use about 50-60% of the load intended for the first work set.
You can do one or two work sets on this exercise; however, if you know you have limited recovery ability, stick to only one. In fact, if you're in this category and are having a "flat day," you may choose to do little more than the first exercise. If you decide to use two sets, look to go slightly heavier on the second set.
Standing Ez-Bar Curl, Very Wide Grip: Again, everything is the same except for the grip. This time you'll be using a very wide grip. For most people, this will mean a grip where the outside of the hands will touch the inside of the sleeve on the end of the EZ-curl bar. Again, if you're going to do two work sets, note the second work set will be a slightly lighter load.
Here's a summary of workout A:
Standing Ez-Bar Curl, Medium Grip
Position Warm-up Work sets Tempo Rest
Palms up, grip just outside shoulders 1 x 10, 1 x 8, 1 x 6 4 x 4, using wave loading as described in the text, 1 x 4 eccentric-only 211* in the 4 x 4, 400 in the eccentric-only set 3-4 minutes
Standing Ez-Bar Curl, Close Grip
Palms up, grip just inside your shoulders, hands 4-6 inches apart 1 x 3-6 1-2 x 6-8 211 2-3 minutes
Standing Ez-Bar Curl, Very Wide Grip
Palms up, grip the bar as wide as you can while remaining comfortable 1 x 6-10 1 x 10-12, 1 x 15-20 211 1-2 minutes
*Check our new FAQ section if you aren't familiar with tempo prescriptions.
Workout B
Close Grip Bench Press, Shoulder Width Grip: Grip the bar at about shoulder width, i.e., your arms should come up straight from the body onto the bar. You're going to need a spotter on this because when the triceps fatigue, they fatigue! No cheating options on this one either. Keep the body still, bum on the bench, and pause briefly on the chest. I like to avoid full lockout when benching because it can cause protraction of the scapula, so keep those shoulder blades together at all times throughout the lift. If you want to exploit the loading use an arch as described in my earlier article 15 Secrets to a Bigger Bench Press.
After the warm-up sets you're going to do four sets of four reps. Again, I want them wave loaded. Here's an example:
1 x 4 100 pounds
I'm dealing in what appears to be bigger jumps (in absolute terms), but in relative terms it isn't so different than the loading shown for the bicep curl. After the wave loaded set, I want you to do an eccentric-only set. Just as you did in the first biceps exercise above, you'll be lowering a load that you cannot lift. Just make sure your partner has his hands close under the bar during the lowering, especially as the bar travels the last third of the lowering portion.
Again, put all your efforts into lowering the bar at about a four second count. If the bar speed isn't smooth (e.g. you drop it on your chest and bruise a lung) it's time to terminate the set. If this occurs before the required four reps, then you went too heavy. Try to use about 10-20% more in this set than your final four rep work set. So in the example above, you're looking to use about 125 to 135 pounds.
Close Grip Bench Press, Close Grip: This is the same body position as above, but the hands should be about six to eight inches apart. In extremely wide and close grip benching, there's an argument for externally rotating the lower arm so that the thumb is released and the bar rests diagonally across the palms as opposed to being perpendicular. This can relieve stress in the wrists brought on by the extreme rotation position required to grip the bar conventionally (thumbs around). If you needed a spotter in the above, you really do need a spotter on this variation!
Same rules as before. If you know you have limited recovery ability, do only one set of this exercise. If you have great recovery ability and are feeling full of piss and vinegar, you may do two sets. If you choose this option, look to go slightly heavier on the second set.
Close Grip Bench Press, Very Close Grip: Again, everything is the same except for the grip. This time grip so close the thumbs are touching. The spotter? Keep him close! Same guidelines about regarding warm-up and work sets. If you're going to do two work sets, note the second work set will be a slightly lighter load.
This is a summary of workout B:
Close Grip Bench Press, Shoulder Width Grip
Grip the bar in line with your shoulders 1 x 10, 1 x 8, 1 x 6 4 x 4, 1 x 4 eccentric-only 211 in the 4 x 4, 400 in the eccentric-only set 3-4 minutes
Close Grip Bench Press, Close Grip
Grip the bar so the hands are about 6"-8" apart; a thumbs-out grip is fine 1 x 3-6 1-2 x 6-8 211 2-3 minutes
Close Grip Bench Press, Very Close Grip
Grip the bar so close the thumbs are touching; a thumbs-out grip is fine 1 x 6-10 1 x 10-12, 1 x 15-20 211 in the 4 x 4, 400 in the eccentric-only set 1-2 minutes
And that's it! After a few weeks on this phase you'll have completed what may be the most comprehensive arm specialization program you've ever attempted. If your diet has been adequate and you've been faithful to the Great Guns program, then you'll now have room to get that tattoo of your girlfriend on your upper arm. Actual size, of course!

redpajama_set_name: RedPajamaCommonCrawl


▪ During an outage, use battery-operated flashlights, and not candles, due to the risk of fire. If you must use candles, keep them away from drapes, lampshades and small children. Do not leave candles unattended.


Balancing, restoring and strengthening. Angelica was arguably the most popular herb of the Middle Ages because it was believed to be a panacea for almost every ailment, as well as being the finest cleansing agent. Its healing powers were so great it was referred to as 'Angels Herb' or the 'Root of the Holy Spirit' in medieval times. Angelica Root Essential Oil is distilled from the dried roots of this herb and has a woody and herbaceous aroma with peppery top notes.
This essential oil gives a boost to both the nervous and immune systems, plus it delivers a strengthening action to the glandular system which together helps to restore vitality and stamina after illness. Angelica Root Essential Oil is used in aromatherapy massage to maintain flexible mobile joints, and to help with problem skin conditions, painful periods, stress, and burnout.
Aromatherapists often use Angelica Root Essential Oil in detoxification treatments to encourage the movement of lymph and help release an accumulation of toxins, especially with conditions like gout and oedema. It is a tonic for the digestive system, and in skin care treatments angelica has a toning and rejuvenating action that helps dull, dry complexions. Avoid exposure to UV light after using this oil since it is phototoxic.


Leaked Muni Memo: "we need to take steps to ensure that unacceptable conduct does not continue"
Well-placed sources in Muni tell us that Nat Ford isn't just talking the talk when it comes to professional conduct. Check this: "Managers and supervisors, in particular, should monitor, track and address concerns, making staff aware of expectations and of what is and isn't acceptable as well as enforcing the proper procedures to correct problems." This isn't just a memo floating through the ether; according to folks in the know, it's accompanied by directives for managers to set the bar high for their subordinates, as well as a closer scrutiny of customer service -- and that includes the reports that you file online and by calling 311. You are filing those reports, right? EVERY SINGLE TIME something happens? Muni can't heal itself without your input, and with actions behind Mr. Ford's very sound words.
Former Superintendent Ackerman Sues San Francisco Unified School District!


Films must have been completed after the 1st January 2013, maximum duration is 20 minutes.
The deadline for applications is Monday 29th June 2015.
This year we're developing a film exchange programme with the Trinidad & Tobago Film Festival, taking short film to the Scottish Islands, curating short film screenings at the Hidden Door Art Festival in Edinburgh in May 2015, hosting a night of Chinese documentary and screening our regular eclectic and diverse programme of outstanding and award-winning contemporary British and World short cinema in November 2015.


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Four area wrestlers take places on podium in Columbus
Four area wrestlers finished out their weekends at the OHSAA State Wrestling Tournament in Columbus.
Four area wrestlers take places on podium in Columbus Four area wrestlers finished out their weekends at the OHSAA State Wrestling Tournament in Columbus. Check out this story on chillicothegazette.com: http://ohne.ws/2mxQmXO
Derrick Webb, Reporter Published 4:29 p.m. ET March 11, 2017 | Updated 4:33 p.m. ET March 11, 2017
State wrestling's final day 2017
Bryce Hrynicw of Oak Harbor placed second in the state championship meet after losing to Drew Martin of Delta in the 126 weight class. Jessica Phelps/The Advocate
Dimitri Williams, of New Lexington, placed second at 170 pounds in the Division II state tournament following a 3-1 overtime loss to Canfield junior David Crawford on Saturday night at Value City Arena. Jessica Phelps/USA Today Network-Ohio
Dylan D'Emilio of Genoa won the state championship against Greg Quinn of Shadyside in the 113 weight class. Jessica Phelps/The Advocate
Dylan Thorp of Oak Harbor placed first in the state after beating Ben Sullivan of National Trail in the 220 weight class. Jessica Phelps/The Advocate
James Limongi of Genoa placed first in the state wrestling championship after beating Lance Miller of Covington in the 160 weight class. Jessica Phelps/The Advocate
Julian Sanchez placed second in the state championship meet after losing to Tommy Hoskins of Legacy Christian in the 120 weight class. Jessica Phelps/The Advocate
Oscar Sanchez of Genoa won the state championship against Wyatt Riddle of Legacy Christian in the 106 weight class. Jessica Phelps/The Advocate
Sid Ohl of Ashland placed second in the state championship meet after losing to Rocky Jordan of St. Paris Graham in the 152 weight class. Jessica Phelps/The Advocate
Ridgewood's Colton Bethel wrestles Nelsonville York's Collin Yinger Saturday, March 11, 2017, during the Division III Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
River View's Sam Mitchell wrestles Warren Howland's Brandon Matlock Saturday, March 11, 2017, during the Division II Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Licking Valley's Addison Fogle wrestles Ashland's Matthew Taylor Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Northridge's Forest Belli wrestles Oak Harbor's Jake Hutson Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Northridge's Forest Belli wrestles Gibsonburg's Hugo Villarreal Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Licking Valley's Jake Martinez wrestles Steubenville's Anthony Rice Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Martinez finished in third place in the Division II 138 lbs. weight class. Matthew Berry/USA TODAY Network - Ohio
Licking Height's Josiah Harrell wrestles Barberton's Gary Wokojance Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Harrell finished in fifth place in the Division I 170 lbs. weight class. Matthew Berry/USA TODAY Network - Ohio
Licking Height's Josiah Harrell wrestles Fairfield's Andrew Sams Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Harrell finished in fifth place in the Division I 170 lbs. weight class. Matthew Berry/USA TODAY Network - Ohio
Northridge's Klay Reeves wrestles Oak Harbor's Cameron Dickman Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Licking Height's L.A. Kelly wrestles Cincinnati LaSalle's Garrett Bledsoe Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Licking Heights senior L.A. Kelly wrestles Cincinnati LaSalle's Garrett Bledsoe this past Saturday during a Division I 195-pound consolation match at Ohio State's Value City Arena. Matthew Berry/USA TODAY NETWORK-OHIO
Granville's Mathieu Holt wrestles Alliance Duce Johnson this past Saturday during their Division II 182-pound consolation match at Ohio State's Value City Arena. Matthew Berry/USA TODAY NETWORK-OHIO
Watkins Memorial's Max Boyd wrestles Massillon Perry's Zach Blackiston this past Saturday during a Division I 182-pound consolation match at Ohio State's Value City Arena. Boyd placed seventh. Matthew Berry/USA TODAY NETWORK-OHIO
Watkins Memorial's Max Boyd wrestles Massillon Perry's Zach Blackiston Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Northridge's Steele Strout wrestles West Jefferson's Josh Doherty Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Northridge's Steele Strout wrestles Nelsonville-York's Tyler Speelman Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Strout finished fifth in the Division III 160 lbs. weight class. Matthew Berry/USA TODAY Network - Ohio
Northmor's Conan Becker wrestles Wooster Triway's Brian Persinger Saturday during the State Wrestling Championships at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Northmor's Conan Becker wrestles Wooster Triway's Brian Persinger Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Ridgedale's Kalib Patterson and Pleasant's Carter Wolf wrestle Saturday during the State Wrestling Championships at the Jerome Schottenstein Center in Columbus. Wolf won the Division III 120-pound match 4-3 to take seventh place. Matthew Berry/USA TODAY Network - Ohio
Ridgedale's Kalis Patterson and Pleasant's Carter Wolf wrestle Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Mansfield Senior's Brandon Myers battles Aurora's Bubba Arslanian during Saturday's action in the state wrestling tournament. Matthew Berry/USA TODAY Network - Ohio
Mansfield Senior's Brandon Myers wrestles Aurora's Bubba Arslanian Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Myers finished third in the Division I 220 lbs. weight class. Matthew Berry/USA TODAY Network - Ohio
Madison's Carson Speelman wrestles Steubenville's Anthony Rice Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Shelby's Devin Williams wrestles Sandusky's Jamez Young Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Shelby's Devin Willams wrestles Sandusky's Jamez Young for the sixth time this season. Williams won 3-1 Saturday en route to a third-place medal. Matthew Berry/USA TODAY Network - Ohio
Ashland's Matthew Taylor wrestles St. Paris Graham's Jeffrey Thomas Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Taylor finished fourth in the Division II 120 lbs. weight class. Matthew Berry/USA TODAY Network - Ohio
Ashland's Matthew Taylor wrestles Licking Valley's Addison Fogle Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Ashland's Matthew Taylor is lifted off the mat by Licking Valley's Addison Fogle Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Zane Trace's Brett Posey wrestles Rittman's Manny Garza Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Zane Trace's Dawson Hoselton wrestles Swanton's Chase Moore Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Zane Trace's Tanner Kunz wrestles martins Ferry's Dom Wallace Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Gibsonburg's Brad Mendoza wrestles Mohawk's Cole Draper Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Cameron Dickman wrestles Northridge's Klay Reeves Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Cameron Dickman is lifted off the mat by Northridge's Klay Reeves Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Dylan Mansor wrestles Norwalk St. Paul's Derek Gross Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Dylan Mansor wrestles Milan Edison's Alex Neuberger Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Gibsonburg's Hugo Villarreal wrestles Northridge's Forest Belli Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Gibsonburg's Hugo Villarreal wrestles Smithville's Riley Smucker Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Jake Huston wrestles Northridge's Forest Belli Saturday during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Jake Hutson wrestles Northridge's Forest Belli Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Oak Harbor's Kian Thompson wrestles Elmwood's Jace Grossman Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Gibsonburg's Madison Jaso wrestles Carey's Tanner May Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Lancaster's Logan Agin wrestles Lakewood St. Edward's Angelo Rini Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Lancaster's Scott Deluse wrestles Lakewood St. Edward's Angelo Rini Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus. Matthew Berry/USA TODAY Network - Ohio
Zane Trace's Dawson Hoselton wrestles Swanton's Chase Moore Saturday, March 11, 2017, during the Individual State Wrestling Tournament at the Jerome Schottenstein Center in Columbus.(Photo: Matthew Berry/USA TODAY Network - Ohio)
COLUMBUS - Saturday morning marked the end of the area's most memorable wrestling weekend in quite some time.
After nine wrestlers started their journeys at the 80th annual OHSAA State Wrestling Tournament at Ohio State University's Schottenstein Center Thursday morning, four were left on Saturday.
All four — Zane Trace's Tanner Kunz, Brett Posey and Dawson Hoselton, and Unioto's Ben Davenport — sealed their rightful places in history by the end of the fourth session in Columbus.
Kunz (48-7) led the ensemble with his third win at the highest level of high school wrestling.
After becoming ZT's first-ever state placer with a 3-1 win over Mechanicsburg's Dylan Hartley Friday morning, Kunz fell to Magnolia Sandy Valley's Francesco Borsellino, 15-0, Friday evening.
But the 285-pound senior bounced back Saturday morning.
After falling 3-1 in a consolation semifinal match to Martins Ferry's Dom Wallace, he pinned New Lebanon Dixie's Cameron Coffman (5:30) to cement a fifth-place finish within his weight class.
"Honestly, I wasn't that nervous going into my last match ever," Kunz said. "I know I just had to go out and give it my all. It was my last opportunity to compete. I couldn't lose anything. I had already made school history. So I could only get better. And that was my mindset going into that match. I went out on a good note."
Coffman is the second district champion Kunz pinned in Columbus, the other being Cle. VA-St. Joseph's Pat Sheridan.
Also on the mat for ZT were Brett Posey and Dawson Hoselton.
Hoselton (43-12), at 145 pounds, was pinned by Milan Edison's Alex Neuberger (2:08) in a consolation quarterfinal before falling to Swanton's Chase Moore by pin (4:11). The two losses hand Hoselton an eight-place finish.
Unfortunately, Posey (35-3) didn't fare much better Saturday morning.
After getting beat 1-0 by Sycamore Mohawk's Cole Draper Friday night, the 170-pound junior fell to Rittman's Manny Garza by a 7-2 decision, sealing his own eighth-place finish.
Still, Hoselton and Posey join Kunz to make up the first three state placers in school history. The trio's performance also marks the first time in area history where a local school has sent three wrestlers to the podium in the same state tournament.
"It's awesome," Zane Trace coach Reggie Wax said. "Our guys are just living in the moment right now. They really don't know how special it is to do what they've done. To be a state placer and to have three of them, they don't know what they've done. It's a special thing. I'm pretty sad the season is over. I was just hoping to get one state placer. I can't believe we had three."
In Division II, Unioto's Ben Davenport also finished his senior season.
At 160 pounds, Davenport (56-7) guaranteed himself a top-eight finish Friday evening with a 12-10 win over Granville's Keegan Vanmeter. But Davenport lost his next two matches, a 15-0 technical fall to Akron St. Vincent-St. Mary's Michael McIntire and a 9-5 decision to Shelby's Brahm Ginter.
Still, Davenport's eight-place overall finish is the first podium finish in Shermans' history. Davenport claims that feat after becoming the first state qualifier in school history.
"It's been crazy," Davenport said. "Just coming out there on the floor adds so much more fuel to the fire. Here, you're going to win some and you're going to lose some. But we came here to get on the podium. So we're happy with that. This gives me something to work for in college and it gives me more motivation. It feels great to accomplish my goals this year."
dwebb@chillicothegazette.com
Twitter: @dw1509
Day 2 Area Recap
Division II:
160-pound second round consolation: Ben Davenport (Unioto) decision over Keegan Vanmeter (Granville), 12-10
160-pound consolation quarterfinal: Micahel McIntire (Akron St. Vin.-St. Mary) technical fall over Ben Davenport (Unioto), 15-0
Division III:
126-pound championship quarterfinal: Drew Mattin (Delta) pins Blake Evans (Paint Valley), 0:38
126-pound second round consolation: Noah Inboden (Nelsonville-York) pins Blake Evans (Paint Valley), 1:34
145-pound second round consolation: Dawson Hoselton (Zane Trace) decision over Tanner Bey (Versailles), 5-3
145-pound consolation quarterfinal: Alex Neuberger (Edison) pins Dawson Hoselton (Zane Trace), 2:08
170-pound championship quarterfinal: Chris Langguth (Rootstown) decision over Brett Posey (Zane Trace), 6-2
170-pound second round consolation: Brett Posey (Zane Trace) decision over Garrett Kuns (Galion), 2-0
170-pound consolation quarterfinal: Cole Draper (Sycamore Mohawk) decision over Brett Posey (Zane Trace), 1-0
285-pound championship quarterfinal: Tanner Kunz (Zane Trace) decision over Dylan Hartley (Mechanicsburg), 3-1
285-pound championship semifinal: Francesco Borsellino (Sandy Valley) technical fall over Tanner Kunz (Zane Trace), 15-0
Local AAU team wins big tournament
How Kendall has become the Paints top pitcher
Chillicothe Paints defeat West Virginia 8-4
Five Paints named Prospect League all-stars
Q&A with Zane Trace quarterback Gabe Shanton
Cutright wins national volleyball championship


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Perseverance pays off for Sharks
By Cameron Gore Mar 16, 2011, 12:14am PDT
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The Sharks took some time tonight to find there stride and they didn't illustrate their best sixty minutes, but they came away with two points against a division rival who has gone 3-1 against team teal this year.
Team captain Joe Thornton described the win with enthusiasm.
"Huge huge win, divisional points. You don't want to lose two in a row right now and all the guys played well I thought." said Joe "We were down two to nothing but we have a lot of confidence in this group of guys and after last night's disappointing loss we knew we were going to come back."
San Jose came into tonight's game after a dreadful 6-3 loss in Chicago last night and the host team the Dallas Stars were coming off of a heart breaking last minute loss to the L.A Kings on Sunday. Something had to give. It was not pretty but not all wins are, and when the dust settled in Dallas, the scoreboard read the Sharks 6 and the Stars 3. A great win for the organization and its fans considering they trailed 2-0 five minutes into the second period.
Tonight's first contender is Joe Pavelski. He tallied a career high four assists in one game and broke his career high assists total for a season which was previously thirty-five. What was impressive was that Pavelski was the driving force behind the engine tonight creating scoring chances all night long. When the third line scores two goals, that takes pressure off the top two lines and usually creates some more space for the skilled players to maneuver. Pavs did everything tonight. He won key draws, he was a dominate presence in his own zone but most important he was a momentum changer. Hockey is all about momentum and tonight Joe returned to the form that earned him the nickname "The Big Pavelski."
A man who has been on the cusp of earning the title contender in recent games has been Torrey Mitchell and tonight he was a standout contender. He demonstrated that his elevated play as of late has been not been a fluke. Mitchell's consistency has been a breath of fresh air for all Shark fans. I believe now we are seeing the player that management figured he would be when they signed him to his last contract extension. Mitchell's goal tonight, which turned out to be the game winner was a result of his break away, speed. His game is all about his wheels and lately he has been rewarded for using them.
Douglas Murray was a contender tonight throwing his big body around and dropping the gloves with Sharks nemesis Steve Ott.
Stars forward Loui Erikkson did not return after he was on the receiving end of an open ice Douglas Murray body check minutes into the second period.
"Well, when it comes to Eriksson, it's a 50-50 puck," Murray said. "If he pokes it by me, he's getting a breakaway, so as far as I remember the situation, I went to play the puck in the body at the same time and I hit him. You never try to hurt a guy but it's unfortunate."
One thing Murray never gets enough credit for is his ability to move the puck in tight situations while taking a hit. Tonight the big Swede called Crankshaft made some great break out passes while sacrificing his body.
Being the nature of the position, the goaltenders often end up the list one way or another. Tonight Antti Niemi earned the title of contender for coming back in after being shellacked last night in Chicago and making the big saves when he had to.
For the Dallas Stars their contender was Jamie Benn. Next time the Sharks play against Dallas the strategy will simply be stop Benn. He has been a Sharks killer lately scoring shorthanded goals in back-to-back games against the Sharks and had his hand in on every Stars goal tonight.
The most obvious pretenders of the night were the officials for not calling a hit from behind that sent Niclas Wallin into the boards. Jamie Langenbrunner delivered the hit and even turned around afterwards looking at the refs to see if the call was made. Wallin showed great toughness to get up and finish his shift but that would be his last of the game.
Dany Heatley finished the night scoring two goals, the latter was on an empty net. From a statistics standpoint, he had a good night but when your team is protecting a one goal lead with less than five minutes to play you cannot take stupid penalties. Heatley put his team in a difficult situation and was fortunate that with an empty net and a two skater advantage for the Stars that they did not score to tie the game. For that the Heater earned the title of a pretender tonight.
Overall it was a great character win for the San Jose Sharks who did not play their best sixty minutes but found a way to win. After the beat down this team took the night before in Chicago it showed a lot of guts to come back the way they did. It was also important to win in regulation time and prevent the Stars from earning a point.
Statistically special teams will not look too bad but it still should be an area of concern for this team going forward. The last couple of power play goals they have scored have both come with a two-man advantage and the power play was scored on tonight. The penalty kill operated at 75% and although they will be credited with two shorthanded goals they were both empty net tallies.
All hockey fans love this time of year because the playoffs are about to begin every game has meaning. On Thursday night, the desperate Minnesota Wild comes to San Jose looking to earn two points. This team is currently on the outside looking in at a playoff position and their compete level should be at an all time high.
Keep your stick on the ice,
Cam Gore


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Devotional Hymns
By Kashmir Life on	 9:00 am June 22, 2015 Music
In school, he was celebrated for his singing abilities. Later as vocal passion pitched up, Mir Saqib secured several singing competitions before a change struck and flipped his tunes and notes, reports Saima Rashid
He would seek forgiveness from Allah before starting his music practice with this prayer, "O' Allah, show me the way to use my voice for the right purposes only". He would do it every time before recording a song, or performing in a concert. "Perhaps my persistent prayers worked in my favour by blessing me with the ability of singing Halaal Nasheeds," believes Mir Saqib Mushtaq, a Nasheed vocalist from Srinagar.
At 24, Mir Saqib Mushtaq is an emerging Nasheed vocalist of valley. Inspired by the celebrated Nasheed vocalists like Ahmad Bukhtair (UAE), Junaid Jamsheed and Junaid Sheikh (both from Pakistan), Saqib gave up his musical career "drifting" him away from Allah. Recently in the Convocation Complex of Kashmir University, he released his Nasheeds Album – Toubatun Nasooha – in presence of UK Nasheed Singer, Hafiz Mizan.
"It took me two years to complete this Najam Nasheed album project," he says. "With Allah's blessings, I am on right path." Nasheed meaning "chants" is a work of vocal music that doesn't contain musical instruments. It uses mimic percussion instruments or the creation of overtones is permitted. This is because some Muslim scholars interpret Islam as prohibiting the use of musical instruments except for some basic percussion.
But before hymning in praise of Almighty, Saqib was a 'singing sensation' of Candid Higher Secondary School Nowgam where his teachers would vouch for his vocals. "I had a good voice but still needed training to make it better," he says. "My teacher knew what I wanted. And so one of them told me, 'Starting something from the Haraam way can never take you to the world of Halaal.' " Those were resounding words, which later changed him completely.
During school days itself, he was dreaming of being a journalist and joining Islamic scholar Zakir Naik's IRF (Islamic Research Foundation). With his grit, he managed to secure a spot in IRF, which he gave up due to procedural formality.
The moment he was in Class 11, he was selected in a local singing competition, Miley Sur, he eventually left. And till he reached his graduation, he kept his singing skills polishing.
After his graduation, he applied for a job in IBM (International Business Machinery). He was put through multi-layered exams and was eventually selected as technical service executive.
While working with IBM, Saqib's attire created problems for him. People objected to his Kurta-Pyjama attire and turban. "My cousins told me," he says, "Either go back to Kashmir or change the way you dress, besides, trim this thick beard." For a change, he tried to adjust in Delhi's culture, which shortly influenced him.
His IBM colleagues would make him participate in the concerts, music functions. Later, he participated in Indian Idol, and got selected. During the same period, he happened to watch a video "Miracles of Allah" that evoked an enormous emotional response in him. And then to respond to his changed self, he quit singing and started searching for the personalities like Junaid Jamsheed, Junaid Sheikh and some Canadian rock singers, who had given up singing.
"Junaid Sheikh was the second runner up of Sa Re Ga Ma Pa musical competition and Junaid Jamsheed, a pop singer of Pakistan. They both gave up singing for Allah, and that thing inspired me a lot," he says.
After sensing change, Saqib now believes, music corrupts the human soul. "It doesn't give you peace rather refrains peace from life," he says. "I have heard many singers saying that singing Haraam lyrics lead them to drug addiction. I have done a lot of research about the ill effects of music. It doesn't only affect your brain but every organ. Music affects the emotional status of a human in terms of alertness and excitement and eventually the very person becomes the victim of adultery and fornication."
Later he gave up his job in IBM, forgot his selection in Indian Idol and returned home to land in idleness.
"I did nothing for six months," he says. "I was jobless, but my firm faith in Allah didn't fail me. To my delight, one reputed IT company selected me as their manager."
Passion of doing something didn't let him sleep. He needed money to launch his Nasheed Album. He started working as customer care executive in Airtel during night shifts, pooled money for two years before releasing his dream project – Toubatun Nasuha.
"I think whosoever is indulged in the filth of music should watch his video—'Don't let me go', I assure you, you will end up crying and turn back to Allah and use your voices for singing praises of Allah," he says.
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China has increased its scrutiny of US-imported fresh fruit in the wake of heavy tariffs introduced last month, potentially creating knock-on effects to supply chains.
The Chinese government has sent teams of quarantine experts to major trade ports such as Shanghai and Shenzhen to carry-out more detailed disease checks on US produce, sources told Reuters.
"China has resumed the practice of inspecting every batch of US fresh fruit," one of the sources said, compared with only around 30% before the tariffs.
Fruit were included in the list of 128 goods, many of which agricultural, that China hit with steep duties in retaliation for US-imposed tariffs on Chinese steel and aluminium.


Author Justin Davis and I discussed an option to to work with a black and white drawing style for this book, rather than the full colour illustrations used previously in Book 1 – Escape from Nettle Farm. It was important to make sure that the imagery still came across as intriguing and dynamic enough to capture the attention and imagination of children's minds. This was a successful outcome and the black and white sketchy style reflects the mysterious nature of the story.
The book consists of 48 illustrations in total, including a full map of the castle grounds for children to explore as the story is being told.
Spy Danger is available to purchase from Blue Falcon Publishing.


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Netflix New Releases for March 11th, 2014 (Full List)
Beyond Outrage This sequel to the yakuza thriller Outrage depicts a brutal war between the Sanno and Hanabishi crime families, both now more powerful than ever. With the gangs branching into legitimate trade, a police detective tries to turn them on one another.
Enemies Closer When a drug cartel forces him to locate a package lost in the wilderness, a forest ranger coincidentally encounters an old enemy. But the two must set aside their differences if they're to survive the elements and fulfill the cartel's mission.
The Best Man Holiday Set 13 years after the events of The Best Man, this comedy sequel picks up as the story's original characters -- whose lives have taken some odd turns since -- gather for a mirthful reunion.
The Hungover Games After a raging bachelor party, three guys wake up in a strange world and realize they're on a train headed for the deadly Hungover Games, where they'll fight to the death against various pop culture districts.
Inside Llewyn Davis The Coen Brothers helm this chronicle of struggling musician Llewyn Davis, set during the height of the folk era in the early 1960s. The drama follows Davis through a week of creative highs and lows amid a bleak New York winter.
The Broken Circle Breakdown Elise is a tattoo artist and religiously devout, while Didier is an atheist banjo player in a bluegrass band, but the two fall instantly in love. Years later, when their daughter becomes ill, the crisis brings new challenges to their relationship.
The Time Being Awash in seductive cinematography, this engrossing drama explores the enigmatic relationship between a struggling young artist and his testy, reclusive benefactor who's trying to come to terms with his mortality.
Crave Unable to deal with the brutal violence he sees through his camera lens, a Detroit crime scene photographer spirals into a dark fantasy world of vigilantism -- with chilling repercussions as his imaginings begin to seep into reality.
The Counselor Michael Fassbender stars in this thriller penned by iconic novelist Cormac McCarthy as an attorney who mistakenly believes he can dabble in the drug business without any consequences -- only to find himself drowning in a nightmarish downward spiral.
Scooby-Doo! Adventures: The Mystery Map What begins as a routine night for the gang, becomes a mad dash to find the frightening Phantom Parrot with a map to pirate Gnarlybeard's hidden treasure. Scooby sniffs out the map's clues, which lead him right to a spooky pirate ship.
The Patience Stone Atiq Rahimi adapts his award-winning novel into an arresting allegorical tale about the trials of a modern-day Muslim woman living in an unspecified Middle Eastern nation, whose very existence is awash in conflict.


aavrani Journal – Tagged "Networking App"
The modern woman is busy with school and work. She has many responsibilities and often times she prioritizes work over selfcare. Ladies, do not do this! Career is important but don't neglect yourself. I've outlined a few apps for the working woman to help address personal aspects of your life.


Apprenticeship and Enterprise SupportThis programme is expected support the many unemployed youth of Cape Coast take up apprenticeship in vocational and technical training and further help them to establish their private businesses after completion of such apprenticeships. The other part of the programme would be enterprise support initiative to support existing businesses through training in business development, marketing, customer service, and bookkeeping, among other hard and soft skills. There would be special schemes for teenage mothers to take up some vocation to be able to support their children to go to school and live dignified life.
Children Educational SupportThis Programme is expected to establish mentoring, coaching and financial support for children and the youth in Cape Coast. Many young people are dropping out of school and have become wayward due to parental neglect and inadequate family support. This programme therefore seeks to provide additional support to young people through mentoring and coaching by community opinion leaders and other successful young people and adults. This programme would also support teenage mothers to continue their education.
This Programme is expected to establish mentoring, coaching and financial support for children and the youth in Cape Coast. Many young people are dropping out of school and have become wayward due to parental neglect and inadequate family support. This programme therefore seeks to provide additional support to young people through mentoring and coaching by community opinion leaders and other successful young people and adults. This programme would also support teenage mothers to continue their education.


In recent years The Bloxworth Snout (Hypena obsitalis) has been spreading along the south coast of the UK.
The species is double brooded with the first brood flying from September to June, hibernating during the colder months, with a second brood in July/August.
The Bloxworth Snout has a forewing length of c 16mm and has two forms as shown in the photographs of specimens from south west Cornwall.
The larval foodplant is Pellitory of the Wall and Common Nettle.
I first recorded The Bloxworth Snout when I moved to Falmouth in south west Cornwall.
Here, I often disturb them hibernating in the garden shed and sheltered wood pile.
However, despite recording this species annually overwintering in the garden I've still to attract one to either an actinic or MV light.
The reluctance of this species to come to light suggests it may be far more common than records indicate.
Indeed, subsequent searches for the caterpillars (larvae) have confirmed the species to be breeding in several areas locally where the adult moth hadn't previously been recorded.
Consequently, it wouldn't be surprising to find The Bloxworth Snout to be widespread along much of Cornwall's South West Coast Path where Pellitory of the Wall is often plentiful in the hedges and walls.
The caterpillars of the Bloxworth Snout grow to c 25mm in length.
Main features include – a rudimentary pair of prolegs on the 6th segment, a single dark green dorsal line, a greyish/light green head with dark speckling, and black pinaculae each with a pale/grey hair.
The larval foodplants are recorded as being Pellitory of the Wall and Common Nettle. Having yet to record this species on nettle I wonder if in the past I've overlooked them, assuming they were Snout larvae.
As well as helping to confirm its status, finding the larvae and rearing through also highlighted features that would help identify them from those of The Snout, Hypena proboscidalis, when found on common nettle.
The following general differences have since helped seperate Bloxworth Snout larvae from those of The Snout (shown right).
A consistent difference is the much paler setae (hair) of H.obsitalis.
The sub spiracula area is a much paler green.
H. obsitalis is overall a more subtle green than H. proboscidalis.
The white sub dorsal and spriracula lines of H.obsitalis are often faint or non existent and generally much bolder on H. proboscidalis.
An unexpected bi catch recorded during sweeping Pellitory of the Wall during late August/September along parts of the South West coast of Cornwall were the large numbers of Red Admiral caterpillars.
Surprisingly, the Pellitory of the Wall hosted many more Red Admiral larvae than adjoining beds of Common Nettle.
Large numbers of Cosmopterix pulchrimella larvae were also evident feeding amongst heavily mined leaves.
Within a few days many of these tiny moths soon began emerging from pupae formed amongst the leaves.
The second brood of caterpillars of the Bloxworth Snout swept from Pellitory of the Wall on August 30th began pupating on September 5th.
The pupae were formed in a loose cocoon amongst the larval foodplant.
The adults began emerging in 18-20 days.


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Finland is quickly becoming a top destination for many international students, offering very attractive benefits that other countries cannot provide. For this reason, Finland has seen rapid growth in their international student numbers over the last 5 years, and it is increasingly becoming a popular destination for students from all corners of the globe.
If you do choose to study in Finland, the Finnish Government requires students to have adequate international health insurance while they are studying in Finland. Only permanent residents of Finland are covered under the Finnish National Health Insurance (NHI) scheme of Kela (the Social Insurance Institution of Finland), which means that as an international student, you will need to purchase a plan from a private insurance provider before you leave for Finland. This is enforced when you apply for your visa, and international student insurance has been providing such coverage since 2007, when the original regulations were announced.
For more information about the specific insurance requirements please visit our Finland Visa Insurance Requirements page for more information.
We also provide a range of helpful articles that will guide you through the process of understanding the healthcare system in Finland and how to purchase coverage that meets the requirements. International Student Insurance is recommended to students by the Finland Department of Immigration .


Happy Sunday! I just read this quote this morning as the sun was rising and my pups and I were waking up slowly. At least I was trying to; their agenda is always to wake up and play, play, play! I like this quote, though, and I have really been working on slowing down and noticing what goes on around me, instead of always being on the go. Or, always pushing myself and thinking, "Once I hurry up and finish this, THEN I can be happy…" This is something that my ego tells me and it is completely untrue. For when I do get finish with whatever it is, school, work, running errands, the week…then something else comes up and my ego starts yapping again. This does nothing but take me OUT of that moment, into the future, which has not even occurred yet, and it robs me of my energy, my thoughts, and a moment of happiness in itself. So, when I am in school supposed to be learning something new and bonding with my classmates and my ego starts telling me, "This class is boring…" I have learned to interrupt that ego-driven thought by telling myself, "Or, you can choose to be happy right now, embrace the experience because it may not come again and learn a whole bunch, so you can apply it to your future career." It is easier said than done, especially in a society that trains people to go, go, go and that you need things on the outside to be happy. I work on it a day at a time and some days I am not as productive as others. I love the times I catch myself really being in the moment.When I am walking my dogs, it is one of the best times. When I am in the center of my moment, walking my dogs, I feel connected to everything. I can hear the birds, I can move with my pups as we walk together, I can smell the trees and grass, I notice colors, I see movement like butterflies fluttering and lizards scampering away to my vibration. Its magical. And if I were on the same walk with my dogs, all in my head with my ego telling me that when I am done walking them I can go on with my day then I would miss the butterflies, and the flowers that bloomed that day, and the birds singing. It amazes me. I will continue choosing happiness and being present in my moments that come along as much as I can.
Today, I share with you one of my simplest recipes and a staple in my mind. They are raw, vegan, and full of life!
They are one of the most flexible foods and that is why I love them. I can eat them plane or jazz them up with a funky sauce.
For the picture above I skinned 4 small zucchinis with a vegetable peeler. I start from one end of the zucchini and peel to the other end. Repeat thins around the zucchini until you can no longer peel.
Combine all of the ingredients in a food processor and blend until smooth. Gently run the sauce through the noodles. Serve and enjoy!
Here is another batch of zucchini noodles I made up, but with a different sauce. For this sauce I just blended an avocado, lemon juice from a 1/2-1 whole lemon (your choice!), basil, salt, & pepper. I then sprinkled some shelled hemp seeds on top along with some edible flowers to make it pretty!
And this last pic, I just tossed in some broccoli to my zucchini noodle mix. For the sauce I blended some basil, olive oil, salt, pepper, and some italian seasonings together. I would have added lemon juice, but I was out of lemons. I just massaged the sauce into the noodles and served with some shelled hemp seeds on top.
This is definitely a recipe that you can play with. You could even just try plane spaghetti sauce on them and I am sure it'd be lovely!
Whatever you do, be all there.
First and foremost, I have to give a shout out to my Miami Heat for winning the 2013 Finals! A week late but woo hoo! I was so stoked I did a head stand for them!
A lot of hard work those guys put in and it seemed like the games were never going to end! Besides yoga, basketball is my favorite sport and was my life growing up in grade school and in high school! It is where I had fun, connected with teammates, got my exercise, expressed my emotions, learned how to play well with others, laughed, cried, celebrated, trumped my fears, learned hard work, and had an outlet. I do not play ball as much as I wish I would today, but yoga has been able to fill the same shoes now that basketball used to. A basketball court and a yoga mat are my two places where I feel so connected on every level!
And since we are on the subject of balls…ahem…basketballs…I figured that I would keep this next treat in line.
coconut…I used the chocolate chips & just sprinkled coconut over the melted chocolate and they were yummy!
And now that we are on the topic of peanut butter…I will add one more delight to the mix. So, if you are not into the peanut butter balls, how about peanut butter cups!?! Ohhh yeah!
I loved these, too! They were fun to make and they came out adorable, don't ya think?
Mix together ingredients for top layer in one bowl and ingredients for the bottom layer in another separate bowl. Pour bottom later in cupcake wrapper in cupcake pan and then pour the top layer right over. Put in the freezer to set up. I think I left mine in for at least 30 minutes!
And then you can either enjoy them as is or use with other recipes as toppings maybe. The night after I made these, I had some raw ice cream. You know I used a peanut butter cup for a topper! It was perfect!
And the Raw Ice Cream is perfect just by itself, too. So easy peasy!
Slice up one (or as many as you'd like) banana and place in the freezer until frozen or REALLY cold. Then take out of the freezer and put in food processor and blend until creamy like the ice cream man would do it. Done.
So, you got three desserts in one post! Have fun with that!
Life is short, eat dessert first…especially if its raw or vegan dessert! Ha!
That's right, this post is about how to create heaven in your hand. Or, maybe I should have said heaven in your belly. Either way, I hope this mini masterpiece that I brewed up today sends your soul to the moon and back like it did for me.
When I made the decision to start eating vegan friendly foods I knew that I was going to be giving up some yummies that I just wasn't sure I could find good enough substitutes for. Thick, delicious, mouth- watering, tastebud -electrifying cheesecake was one of those yummies on my list.
Have no fear, cheesecake is here!
I give you Raw Mini Cheesecake Bites! Aren't they just adorable?! Adorable in your mouth, too!
Prepare the crust by food processing all the ingredients. Then I sprayed some nonstick spray in some cupcake wrappers (just incase, you prob don't need spray) and place wrappers in cupcake tin. Then scoop out crust combo into wrappers, serving as your bottom layer. Then put in fridge, while preparing the rest. You can make the crust as thin or thick as you'd like.
Then, for the "creamcheese" part, again, in a food processor combine all ingredients. Then bring your crusts back out and scoop the filling on top of each little crust. Again, you can put as much or as little as your prefer. I think I ended up making about 5-6 mini cheesecake bites with the measure ingredients I listed above. Play with it!
Put in freezer to let it set up for at least an hour.
When you are ready to serve, add ANY, and I mean just about ANY topping of your choice. I love these little bites so much for their flexibility with toppings. I added coconut to one, walnuts to another, chocolate chips, cinnamon on one, and shelled hemp seeds work great,too. And if you are into naked plane jane cheesecake bites, then eat it up, because these guys are just as fab without toppings! So much fun coming up with different ideas! I love letting my creativity fire with stuff like this!
I even got real funky with it and created a strawberry surprise with my cheesecake bite! I whipped up some chia seed pudding (1 cup almond milk & 2 tbsp chia seeds), sliced some strawberries, and bathed my cheesecake bite topped with shredded coconut in the strawberry-chia seed bath! So tasty & pretty to look at!
Some days, this is my mantra all day long. I learned this mantra from my yoga practice, go figure,and I apply it to my life. Why, you ask? Well, because it works! Where thoughts go, energy goes, right? The first time I used this mantra, it was in one of my Vinyasa flow yoga classes. Because it is summer, it seems as if the heated studios we practice in have been extra sweaty. I am all about the extra sweat and releasing extra toxins, but what comes with that is extra opportunities for me to calm my thoughts that tell me, "Wahh! This is crazy! Give up!" One hot, sweaty, deliciously juicy class not too long ago, my mind was doing just this. It was doing nothing but bringing energy to it and causing my body to freak out, feel weak and want to give up. Giving up would have been fine, too, because it is what it is. However, right at that moment of choosing whether to come out of the pose or stay, my yoga teacher gave me my mantra, "I'm breathing in. I'm breathing out." I grabbed it up and started saying it to myself while incorporating my breath and moving through the poses while sweat dripped. It was like magic. My body totally and completely hopped on board and I rode the wave till the end of the practice.
I am so grateful for that class and I will forever be. For not only did my yoga teacher provide me with a mantra-mediation for class, but she gave me a mantra for life. Life shows up and I try to live it as it is delivered, but sometimes it is uncomfortable and my mind wants to take me everywhere but in that moment, which is where I need to be the most; feeling, accepting, learning, and embracing.
Breathing seems so basic and like "duh!" but when life gets crazy, we tend to hold our breath and tense up, when we should be doing the exact opposite. This is funny to me. I think that human beings may be the only creatures that do this in response to stress. I watch my dogs, and when they get stressed or run around, they don't stop breathing. If anything, I see them breathe more, suckin' down air, with their tongues all out. Amazing!
Now, for some mexican feasting!
I recently posted the yummy raw beet ravioli recipe and I mentioned how I am all about the raw dishes, when they aren't too complicated. I now share with you a raw taco salad recipe that was inspired by ohsheglows.com. I cannot get enough of her recipes!
This recipe is one of my favorites! I know, I know, I say this about every recipe that I post. It's true though, and I think it's a good thing! It was so nice to find a vegan taco salad recipe, let alone raw, because just about every time I go out to eat it is at a restaurant with mostly non-vegan dishes with my non-vegan friends and I can more times than not find a taco salad on their menu that I make the appropriate substitutions to.
Drain walnuts. Food process walnut meat ingredients on pulse or chop setting until ingredients are combined. Leave walnuts somewhat chunky. Remove and set aside.
Drain and rinse cashews/macadamia nuts. Add to processor and process. Stream in water (close to 1/2 cup maybe) and a couple tablespoons of lemon juice. Add water as needed. Sauce should be smooth and not grainy. Add seasonings to taste.
Medium size bowl, mash avocado flesh with fork, leaving some chunks. Stir in chopped tomato, onion, lime juice, and seasonings to taste.
To assemble all the layers, first, add a nice amount of greens to bast of the bowl, followed by a nice scoop (1/4 cup) of the guac mixture. In the middle, spoon 2 tablespoons of salsa (if using) and then add some of your walnut taco meat over that. Put your cashew sour cream into a plastic baggie, twist baggie so cream moves to one corner, and snip off corner so you can squirt your sour cream on the taco salad over the taco meat. Lastly, add some chips or crackers on the side to dip or crunch over your salad. Let your taste buds have a fiesta!
And for the most part, I think I do a nice job of having my thoughts flow similar to this one. Happy, full of love and un-fear based. But I am human, therefore, I have plenty of mornings where I wake up and it may take some coffee and a on-the-spot meditation reading to perk me back up to this level. And some days I don't reach this state of mind until the evening approaches. Either way, I try to be gentle with myself, allow whatever will show up to be, and know that I always have a choice.Where my thoughts go, energy goes.
Sometimes, when I am having trouble interrupting my negative stream of thoughts I will just dance. Have you ever heard that movement is depression's worst enemy? Ya! I'll turn on some sounds that get my chakras moving and I dance. And before I know it, because I just moved a little, my once negative stream of thoughts has been shaken out and forgotten about. Sweet!
To go along with my twist and shouts, I decided to bring in the right beets to really get ya movin'!
I love eating the plant based way! And I love LOVE eating the raw way, but preparing raw foods still intimidate me a bit. Some of the recipes I have come across have just called for machinery or ingredients that I am not capable of achieving right now. So, when I do raw, I look for the simplest, yet tasty, recipes.
I came across this ravioli made from beets and cashew cream and I was on my pink cloud (he he, get it, pink cloud. Ha!) I was inspired by rawfoodrecipes.com to create this work of art. And that is why raw food amazes me and intimidates me all at the same time. It is like art work to me. Be sure to check out this site if you want to find not only fab raw recipes, but simple ones, too! I know I plan on creating more from this site. It is just FULL of inspirational goodies!
Slice your beets thinly. Then, in a medium bowl whisk together lemon juice, agave and olive oil. Add the sliced beets and toss to coat them. Let the beets marinate in mixture for a few hours, even overnight.
When beets are finished soaking and they are softened, blend the other remaining ingredients (cashews, water, oregano, basil, salt, and garlic) until creamy.
Lay one slice of beet down on plate and place about a teaspoon or so of cashew cream in the center. Top with another beet slice and lightly press down. Drizzle a little olive oil on top when finished assembling beet ravioli.
Just to really add a little boogie to things, you must know that beets are super special for our bodies! They build the heart muscle, calms the spirit, promotes circulation, purifies the blood, helps out the liver and adds moisture to the intestines! Soak it all up and dance it all out, my friends!
Hello, Summer! So happy to have run into you again!
When I think of summer, I think of playing. I think of sunshine, picnics, camping, family reunions, swimming, water balloon fights, sprinklers, the smell of fresh cut green grass, the ice cream truck music that rolls around the neighborhoods, vacations, sunsets, lightening bugs, lemonade, fireworks, sleeping in, staying up late, four wheeling, sleepovers, marshmallow roasting, the smell of barbecues, flowers blooming, bright colored clothes, and fruit, lots and lots of fruit! Which is why I decided to kick off the summer, and maybe create a sweet treat on Father's Day, with some summer quenching fruit recipes!
Given that strawberries are in season, they are not only gorgeous right now, but they have all kinds of crazy-cool benefits that I found out from my Healing With Whole Foods book, by Paul Pitchford. Strawberries are cooling in thermal nature quality and they are satisfying for the functioning of the spleen and pancreas. They saturate the lungs and promote the production of body fluids. Strawberries are full of groovy nourishing properties, like silicon and vitamin C, that are beneficial for the restoration of connective tissues and arteries throughout the body. And just a little fun fact, if you would like to add some extra oomph to your teeth and gums and remove the yuckies (a.k.a. tartar), then slice a strawberry in half and rub the inside of the berry on and all around your teeth and gums. Leave the berry-goodness on your teeth and gums for 45 mins and then rinse out with some warm water. I feel that these little red goddesses get a bad rep for being on the "dirty dozen" list, but with some extra care in the rinse cycle, these babies can add some special sweetness to your insides!
Now for some more strawberry fun, I bring out some recipes.
My first recipe was inspired by almondsandavocados.com.
Soak quinoa for AT LEAST 8 hours. This disgruntled me a little because I was ready to eat the fruit pizza yesterday when I first saw the picture of it. But, this step is important for the crust to set up just right. Then, its all a breeze. After soaking, add the quinoa, 1/4 cup water, 1 tablespoon of maple syrup, and 1/4 teaspoon of salt to a high speed blender or food processor. Blend until a pancake-like batter substance forms. You want it to be on the thicker side. Then pour onto a pan on the stove top in olive oil over medium heat. Allow to cook approximately for 5-10 minutes until the edges are brown and crisp. Flip. Repeat on the second side. You will end up with a big pancake.
After making the crust up, you can start right away with the avocado sauce or place the crust in the fridge, which is what I did, until later when you are ready to serve. Once you create the avocado sauce, you will want to serve right away. Keep all this in mind.
Process avocado, 2 tablespoons of water, lemon/lime juice, and 1 tablespoon of maple syrup. Blend until smooth. Spread onto the quinoa crust. Be sure to revert back to childhood and lick the remaining avocado cream left behind on the food processor edges. I know I did!
Lastly, decorate your pizza! Get funky with it, too! You can use whatever your big heart desires! I used strawberries, of course, green apples, mango, and then a kiwi slice in the very center. Then I sprinkled unsweetened coconut flakes all around and served! So fresssshhh!
This is the best pizza I have ever indulged in and I didn't have that carb-cheese hang over afterwards! It sent me to the moon it was so taste bud-quenchingly-awesome, just like my picture below that was snapped in San Francisco last summer!
My second strawberry-goodness recipe that I have on here is just as lovely as the first.
I used chia-seeds and almond milk to form a pudding-like texture and then I just added the fruit. Ahhh, simplicity sounds so sweet to my ears…and belly!
If you have not checked out chia seeds, well then, I strongly encourage you to. They are the next best thing after glitter! Matter of fact, I give you permission to stop right now and make a trip to the store for these little wonders. I promise you, you won't regret it. Chia seeds can be used in ANYTHING! You can add them in salads, pasta dishes, desserts, and even just a plane glass of water. Not only do they possess flexibility, but they have great health benefits. Ah-MAZ-ing!
Next to good old flax seed, chia seeds are considered to have the highest source of omega-3 fatty acids. And for your food history lesson, you must know that they were introduced by the Southwest American Indians. They would consume the seeds for energy during their strength competitions. Eat up and power up!
This little treat can be great for breakfast, a snack, or dessert after dinner.
Whisk together 2 tablespoons of chia seeds with 1 cup of almond milk for 15 minutes. Then let the mixture settle for 15 mins. Do this for like 3 times, the whisking & settling, because the chia seeds gel up and this helps in the formation of the pudding. Then put pudding in the fridge to chill for a little bit, or eat right away. I like it chilled. Once you are ready to eat, then add your toppings of choice. In this photo I did banana slices, strawberries, and unsweetened coconut flakes.
You can add flavor to this chia seed pudding, too. I have added 1/4 teaspoon of cinnamon before. I have added carob powder (or cocoa). I have also tried added a little vanilla extract. Whatever you do, have fun with it!
Remember, its summer now! Ring the new season in by engaging in an activity that will let your body know that the seasons are changing! This is important to do for mind, body, and spirit! Buy a new outfit, clean our your closet, paint your toes a bright summery color, chase a butterfly, dance the hokey-pokey, take a bath, bite into a watermelon, or pick some flowers and breathe in their sweet fragrance. Whatever you do, smile a lot!
Shout out to my daddy on Father's Day! I love you and my soul bows to yours. Thank you for always being my hero, my teacher, and my biggest fan! I love you.
So, in my yoga practice I have been really working on inversions.You know, hand stands, head stands, tripods, and wheels, among others. I have found them to be the most liberating and challenging poses all at the same time! Some I can do without assistance and some, well, I use my good friend, Wall, to lean on from time to time. What I have uncovered is that the most challenging aspect of inversions lies in my mind, rather than in my strength. Just like when I am approaching a scary opportunity in life, that fear is all in my mind, too. Funny how life shows up on my yoga mat, er, my yoga mat is a representation of my life. Ha!
Unforgettable words that my dad used to share with me as a little girl, "Its all in your mind, Amanda. Go for it!" So, I have been. And with the inversions that I still lean on Wall for, well, instead of judging myself that its not good enough and telling myself that I should have gotten this pose by now, I have moved to a place of acceptance and gratitude. I thank my body for showing up for me. And I keep practicing. And I keep noticing my thoughts. And that is what its all about!
So, here's to turning your world upside down!
I give you Plant-Based "Tuna" Salad!
Mash up the garbanzo beans. Then mash and mix all the other ingredients together! Voila!
In this pic I used thin brown rice cakes. I loaded up a generous scoop of my tuna salad onto the rice cake. Then, I sliced up some cucumbers and put a slice of cucumber on top of the "tuna." So tasty! I could not stop eating this. I ate it right out of the container without any rice cake or cucumber, as well. It was THAT good.
Also, just a little side note for, garbanzo beans are favorable to the pancreas, stomach, and heart, according to my food bible, Healing With Whole Foods, by Paul Pitchford. You can get a double dose of heart-balancing energy from your headstands and garbanzos! YUM!
Puppies with a side of Graham Crackers!
I would like to introduce you to my little darlings, Maya & Leo.
Maya is about 6 months old now and leo is about 3 months old. They are both Labrador pups and the most delicious pups I have ever laid my eyes on. Wouldn't you agree?
My boyfriend, Wade, and I adopted Maya first. We had the idea that we wanted two dogs to keep each other company and bring double the love and fun into our home, but we started with one to make sure we were capable parents. And after lots of getting up in the wee hours of the morning and cleaning up potty accidents, we decided we were ready for our Leo.
We adopted Leo on my birthday! We brought Maya with us to help pick her brother out and to see if they mingled well, and oh, did they ever! They love to cuddle with each other, as well as with us. And it is so delightful!
And aside from the cuddling and cuteness, Maya and Leo have brought Wade and I a bucket of opportunities to learn from when it comes to patience, love, forgiveness, kindness, control and being in the moment. How grateful we are to our little fur balls of energy!
This past weekend I was looking for a creamy dessert with a crunch, I mean, who isn't, right? I not only found the dessert sent from heaven, but I also found another one that reminded me of my childhood, which is always a great thing, because that means I get to play!
I remember when my mother would serve me graham crackers with a glass of milk. I would dip the graham crackers in the milk, let them soak up the liquid, and then devour! It was always such a great snack at any time of the day: breakfast, mid-day snack, or after dinner for dessert. Mom was a genius! So, I came across this recipe on ohsheglows.com that called for crushed up graham crackers. I did not have any graham crackers, nor was I going to make a special trip to the grocery store. On the same post, there was a recipe for home made graham crackers (probably for people like me who are not going to make that trip to the store, right?). I just happened to have all the ingredients! And, I was off.
They not only tasted like, if not better than, the graham crackers I dipped in milk as a child, but they were enjoyable to make and my inner little girl got to make all sorts of fun cut out shapes. It is very similar to making cut out cookies once the dough is made. You just roll it out and design away! I made hearts, along with squares and rectangles and poked holes in them with a fork to give them the traditional graham cracker look!
Then, once the crackers are made you can do SO many fun creations with them. As pictured above, I put some sunflower seed butter in between two graham crackers and made a mini peanut butter sammy. I also lathered some sunflower seed butter on the heart shaped cracker and sprinkled some shelled hemp seeds on top! Ah-Mazing!
You could also crush up the graham crackers with a few other yummy ingredients and come up with a fabulous pie crust or cheesecake pie crust. Or sprinkle crushed up crackers on top of some ice cream (raw banana ice cream, of course! Recipe to come in the future)! If your an outdoor-campfire seeker, roast up some marshmallows and make s'mores! What fun! Or, if you want to hop into my childhood memory, simple just serve some crackers plane with a nice cup of almond milk to dip them in! So many possibilities!
Here is the recipe for these crackers that sent me down memory lane.
Preheat over to 350 degrees. Mix together the flax seed and water in small bowl and set aside for at least 5 mins to gel up a little bit. Mix all of the dry ingredients together in a large bowl. Then mix your wet ingredients in a small bowl, also adding in your water-flax combo. Combine wet and dry ingredients together. Stir with a spoon. The dough will start to turn really thick, and when this starts to happen, forget about the spoon and use those hands, sista! Form the dough into two balls.
Lightly flour counter top or cutting board and roll out the balls of dough, one at a time. Be careful not to make the dough too thin when you are rolling it out. Each time you roll the dough out, get your cut outs ready or a knife to create shapes! I was able to draw my shapes with a knife just fine. If you do the traditional square/rectangle graham cracker shape, take a fork and make little holes in the dough down the middle of cracker. Most importantly, have fun!
Allow the crackers to cool for about 10 mins and then eat 'em up! Enjoy!
But, that does not mean that's my day to rest completely. For, I was busy experimenting with some new recipes that will make your eyes dilate and your heart flutter! Stay tuned for those to show up throughout the week.
This morning, I really wanted to show my taste buds a good time, being that it is Monday and all. Sooo0, I pulled out my Nature's Path Chia Seed waffles and popped 'em in the toaster. Now, they are just fabulous with nothing on them right out of the toaster. Or, sometimes, I smear some Earth Balance butter on them with a drizzle of maple syrup creating the traditional waffle. This morning, however, I added a little more funk to it.
I had bought some delicious looking strawberries from Whole Foods on Saturday and I wanted to make use of them.
I also had some cashew cream left over from the night before that I made with a dessert. So, I combined the two and came out with this beautiful shade of pink strawberry cashew cream that I chilled in my refrigerator overnight.
This morning, you should have seen me. I was like a little girl tip-toeing out of bed, trying not to wake the sleeping house, to get my presents from underneath the tree on Christmas morning, as I went into the refrigerator to check out my strawberry cashew cream. I taste -tested a little teaspoon's worth and it was like electricity ran through my body when it hit my tongue. Oh my!
I grabbed my toasted waffles and I smeared my strawberry cashew cream all over it and cut up some more fresh strawberries and decorated my plate with them. Finally, I sprinkled some coconut flakes all over it. The taste was so fresh and so perfect in every way!
Now I give you the recipe for cashew cream magic.
This recipe was inspired by ohsheglows.com's strawberry nut cream.
Blend all of these ingredients together in a food processor and you will have a basic cashew cream. Then, if you want to take things up a notch, add fruit of your choice. I think I may have added like 5-7 strawberries in with about a cup of the cream in the food processor. I think just about ANY fruit would be just divine: strawberries, blueberries, mango, peaches, banana, raspberries…whatever helps you get your inner goddess on!


text:
EIR For Hines Development Agreement Is Deficient: Letter To The Editor:
Dear Santa Monica City Council,
I am writing to you to call your attention to a major deficiency in the EIR for the proposed Hines Development Agreement.
The EIR fails to address the impact that unmitigated traffic will have on the response time of the fire department getting to medical emergencies, in North Central Santa Monica.
Given that one minute can be the difference between life and death, and that the traffic delays, caused by this specific development, are estimated to be a very large number of minutes, there is good reason to be concerned that the delays will result in the death of Santa Monica residents, unless there is major mitigation, such as the construction of a new fire station, and the hiring of additional fire fighters to operate it.
With lives at stake, the assurance of appropriate public safety mitigation should be a critical element for any development agreement with Hines.
I appreciate your taking the time to consider my concerns.
Jeff Segal
By mirrormmg January 26, 2014
" Santa Monica will always attract developers large and small. The success of this marriage will be maintaining Santa Monica's character and identity, a low rise city of landscape and courtyards, and its relaxed beach culture," writes SMa.r.t in their latest column. Photo: Sam Catanzaro.
News, Opinion, Santa Monica
After several decades of wedlock and blind pursuit, our Santa Monica City Council finds itself in a failed marriage with...
"Between crafting COVID-era return-to-school plans, fine-tuning Distance Learning, developing major district-wide campus improvements, giving fair process to the Santa Monica High School History Building (slated to be bulldozed this summer along with the cafeteria, main administrative building, a gym, and a wide swath of mature trees and greenspace), and appointing a new member to fill the SMMUSD School Board vacancy, our School Board has a lot on its plate." Photo: Sam Catanzaro.
Education, News, Opinion, Santa Monica
January 7, 2021 SM.a.r.t
Between crafting COVID-era return-to-school plans, fine-tuning Distance Learning, developing major district-wide campus improvements, giving fair process to the Santa Monica...
"Without a comprehensive and realistic plan, our goose, as the saying goes, will be cooked, and the ever-expanding infrastructure costs will impose an increasingly heavy burden on our residents and businesses. The denser the city gets, the less room we have for mistakes in planning," writes SMa.r.t. their latest column. Photo: Sam Catanzaro.
Development, News, Opinion
[We wrote this article 6.5 years ago. Today, the issues it raises continue to bedevil the city, and with more...
"Wishes can be realized only if our community stands together and the new City Council does what's required in order to move our city back to common sense solutions, directions and sustainable goals." Photo: Sam Catanzaro.
December 24, 2020 SM.a.r.t
It's that time of year again, but tragically this year so many things are staggeringly different and difficult on many...
"This City Council vote signals a City that is moving toward meeting the real needs of its residents instead of the needs of developers. It represents the residents flexing their muscles to take back their City and preserve its beach side charm," writes SMa.r.t. on the ending of The Plaza at Santa Monica development.
SMa.r.t. Column: Citizen Victory!
Tuesday night Santa Claus brought Santa Monica a gift that we have waited 7 years for. That evening the City...
"In reality the City does not have a housing problem. It permits annually about twice the amount of housing it needs to absorb its natural growth, but it cannot produce enough AFFORDABLE housing for the full spectrum of its current residents' incomes," writes Mario Fonda-Bonardi in the latest SMart Column. Photo: Sam Catanzaro.
News, Opinion, Real Estate, Santa Monica
Santa Monica Under SCAG's Boot
As most of you know the Southern California Association of Governments (SCAG) is now forcing Santa Monica to permit 8873...
"We want our ship to stop taking on water. We need to act with the utmost urgency as we bring residents back to the seat of power in the City of Santa Monica," writes councilmember-elect Phil Brock in the latest SMa.r.t. Column. Photo: Sam Catanzaro.
SMart Column: A Better Ship of State
December 3, 2020 SM.a.r.t
On Tuesday, December 8th, shortly after 5:30 PM, Oscar de la Torre, Christine Parra, and I will be among the...
SMa.r.t. Column: Our Brave New World: How the Residents Can Help Realize Their Goals
November 27, 2020 SM.a.r.t
As the weather chills, we enter a Holiday Season like no other that the City of Santa Monica has seen...
Santa Monica High School's History Building, circa mid-century. Photo: National Archives and Records Administration.
SMa.r.t. Column: Saving Our History Building
SMart has always looked for ways to do more with less and to live within our means on our way...
"there will be a renewed focus on the city's financial integrity, crime and safety, and responsiveness to specific concerns expressed by very many local residents," writes SMa.r.t. in their latest column. Photo: Sam Catanzaro
SMa.r.t. Column: Election's Over–Let's get to Work
The extraordinary results of our municipal election signal a deep desire, by many residents, for a change in the city's...
"This has been a historic election because once every 10 years an incumbent is upset in a Santa Monica City Council race: this year you may have upset three incumbents!" writes SMa.r.t. in their latest column. Photo: Getty.
Opinion, Santa Monica
SMa.r.t. Column: The Big Upset
November 9, 2020 SM.a.r.t
Dear Faithful readers of the SMart Column, For over seven years you have loaned us your attention about City planning,...
"This election, unlike all previous elections, has provided the residents with a clear choice in the determination of our future quality of life. In may ways, it is our last chance to significantly influence the imminent major decisions that will impact our lives for decades to come," writes SMart in their latest column. Photo: Sam Catanzaro.
SMa.r.t. Column: The Opportunity to Re-unite the Residents with their City"
October 29, 2020 SM.a.r.t
As election season draws to a close, we are all deciding on how to best to provide for our city's,...
"The focus of our city government seems to always be how to grow the city, how to build it up. No one listens to the neighborhood associations that are the voice of the residents of our city. Wouldn't it be an act of healing for our city council, our planners and our city staff to take a holistic approach to the city…to listen to all residents and preserve what has made us such an enviable Paradise?" writes SMart in their column. Photo: Getty
SMa.r.t. Column: Santa Monica's Divine Comedy
[SMa.r.t. originally published this article four years ago. We believe it remains current, with slight alterations. The elections, in the...
Santa Monica City Hall. Photo: Sam Catanzaro
City Council Endorsements: Santa Monica Needs a Change
Santa Monica City Council endorsements from the Santa Monica Mirror The following are two endorsement articles from Santa Monica Mirror...
"This election will be Santa Monica's most consequential in decades. Let's turn this election into an opportunity! We need to preserve our beachfront community with its low scale and natural environment and live within our means!" writes SMa.r.t. in their latest column. Photos: Ron Goldman.
Development, News, Opinion, Santa Monica
SMa.r.t. Column: Which Santa Monica Do You Prefer to Live & Work In?
Santa Monica's Governance Last I heard, we are a country "by the people and for the people." But Santa Monica...


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Nice attack was a conspiracy months in the making, French officials say
Published: July 21, 2016 at 7:51 p.m. ET
William Horobin
Matthew Dalton
Evidence of planning with accomplices
French police forces and forensic officers the bullet-riddled truck that ran into a crowd in Nice, France, on July 14.
PARIS — The man who killed 84 people in Nice on Bastille Day conspired with several others in an attack planned for many months, France's top antiterror prosecutor said, reversing authorities' theory that he had only recently been radicalized.
The shift in the investigation on Thursday came as investigators pored over phone and computer records and magistrates were interrogating five people suspected of providing support to 31-year-old Mohamed Lahouaiej Bouhlel.
Paris Prosecutor François Molins laid out a timeline with evidence the attacker and his suspected accomplices had embraced Islamist extremism as early as the Charlie Hebdo attack in January 2015.
The new evidence appears to contradict claims made by top French officials immediately after the rampage that Lahouaiej Bouhlel was radicalized in a matter of weeks, leaving security services little chance of stopping him when he plowed through throngs of revelers on Bastille Day with a 21-ton truck.
Instead, Molins suggested Lahouaiej Bouhlel conducted surveillance on the Nice promenade a year before he acted and communicated more than a thousand times with suspected accomplices.
The disclosures raise the possibility that Lahouaiej Bouhlel and his suspected accomplices were part of a broader jihadist group that went undetected, in what would be another security failing by French authorities after two major terror attacks over the past 18 months. Investigators are now examining whether the men had connections to Islamic State or other extremist groups, Molins said.
Shares of the electric-vehicle company are extending gains Monday after soaring Friday.
This dividend-stock ETF has a 12% yield and is beating the S&P 500 by a substantial amount
Welcome to Purgatory on Wall Street


No frills. Just pure music. The Santa Monica electric guitar harks back to the age of classic rock and jazz. It encompasses fantastic playability, without any gimmicks.
Characterised by a warm tone, the two covered humbucker pickups are positioned precisely on the bridge and neck. A three-way pickup switch offers true, unfiltered sounds with no tone control to get in the way. It's completed with a contemporary tremolo, adding that extra something to your playing.
A classic and distinctive design. The deep cutaway shape provides easy access to all 22 frets, while the smooth maple neck is great for fast and accurate playing. Relax as you play longer sessions, because the thin body is both lightweight and comfortable to hold.


In the Cradle Tower at the Tower of London is an interactive display that asks visitors to vote on whether they would die for a cause. Hmm, let's see. I like dolphins, but if it came down to a straight choice, goodbye Flipper. I'll shout abuse at a Uruguayan linesman when my country calls, but I wouldn't take a paper cut for England, let alone a bullet.


Not a blue water boat you say? This baby crossed the Atlantic. All 5 feet 4 inches of her.
For anyone who has ever tried to get decent information on sea-worthy boats will know, it's not exactly an easy task. As I mentioned in my post about Strictly Sail this year, searching in our new price range of below $50,000 and in the size range of 30′-40′ boats, the results are a bit overwhelming…like 3,602 results overwhelming. For some people out there who have been around sailing for a while, winnowing down that many choices to something more manageable would be no problem at all. But for us, we were at a loss. How can we figure out which of these boats would serve our family well over a considerable amount of time?
But which boats fit that description? Well, that's where the Mahina Expeditions crew comes in. This group has a lot of experience with helping people choose cruising boats, and even does a day long seminar that we will probably attend at next year's Stictly Sail. One of their best resources (in my opinion) is a listing of every type of boat that they consider to be blue water quality, along with information about how to distinguish different qualities of boat systems. We've been able to use this list to help narrow down the choices quite a bit, and have a much smaller grouping now of boats that we think would be really good for our family. It is nice to have some extra reassurance that we aren't going to have to settle for a lesser quality boat due to our reduced budget.
Now all we have to do is wait until we can make one our new home! Its not as easy as it sounds, trust me.


There was even going to be a party for you. A big party that all your friends were invited to. I invited your best friend, the Companion Cube.
Damn the companion cube, Where do I get the GlaDOS dress? She's perhaps the only videogame character my wife especially likes, so of course I have to make her wear it.


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Q: How can I avoid an invalid syntax error in these lines of Python3? z=2
while z > 1:
    print("error "*1000000)
    z+=1
    if z == 10
        break

Whenever I run this program, I am returned an "invalid syntax" error. What would I have to do here to fix that?

A: Just add : at the end of if z == 10 e.g.
if z == 10:

redpajama_set_name: RedPajamaStackExchange


text:
Tehanu (Título original: Tehanu ) libro del género de fantasía, fue publicado en 1990, es el cuarto libro de la serie de Terramar, de Ursula K. Le Guin. Ganó el Premio Nébula como mejor novela en 1990.
Originalmente se intituló Tehanu, el último libro de Terramar, aunque dejó de serlo tras la aparición, en 2001, de dos libros más del ciclo, Cuentos de Terramar y En el otro viento.

Historia

La trama de Tehanu comienza inmediatamente después de La costa más lejana. Tenar, la sacerdotisa de Las tumbas de Atuan vive ahora en Gont y es la viuda del granjero Pedernal, con quien tuvo dos hijos.
Al encontrarse sola en su casa medita constantemente acerca de su propia identidad. Hasta el momento en que adopta a una niña, a la que llama Therru, que sufrió serias quemaduras en el lado izquierdo de su cuerpo tras ser violentada por la gente con la que estaba.

Varios de los habitantes de la aldea temen y desprecian a la niña por sus cicatrices y los misterios que encierra su pasado. Therru a su vez es una niña taciturna e introvertida que desconfía de las personas a excepción de Tenar, su madre adoptiva. Juntas se trasladan hacia la casa de Ogión, el Silencioso, quien se encuentra enfermo y muere al día siguiente, diciéndole a Tenar que todo ha cambiado.

Más adelante Gavilán el Archimago de Terramar llega a la isla después de haber luchado contra Araña en Selidor. Agotado y falto de su poder mágico Gavilán se queda, con Tenar y la niña, en la casa de Ogión.
Mientas el Rey Lebannen y los magos buscan un nuevo Archimago por una visión acerca de una mujer gontesca.
A causa de su valiosa perdida Gavilán manifiesta esquivez e incertidumbre y vaga por la montaña sumido en meditaciones.

Therru, Tenar y Gavilán deberán aprender a aceptar y amar lo que poseen, en tanto un nuevo enemigo pone en peligro el Equilibrio de Terramar.

Análisis

En Tehanu hay una sensibilidad más madura. Responde preguntas tales como por qué las mujeres no pueden ser magos, por qué algunos hombres se creen superiores a las mujeres, y qué les sucede a los héroes después de que sus búsquedas finalizan.
Otro tema en Tehanu es la transición de Gavilán: de un hombre de acción a un hombre pasivo.
La magia tiene un papel mucho más pequeño en este libro que en los anteriores.
Para los lectores más jóvenes Tehanu puede resultar más difícil que los primeros tres libros de Terramar.

Véase también
 Bibliografía de Ursula K. Le Guin

Terramar

redpajama_set_name: RedPajamaWikipedia