Nothing makes me feel worse in the kitchen than throwing away food. I grew up hearing "waste not, want not" in my house and it's definitely a saying that has stayed with me. It resonates even more now that I pay for my own food. Do you ever have that feeling that you're throwing cash into the garbage can when you're dumping old food?
That said, I really hate eating leftovers. Chicken always tastes rubbery when you microwave it and there are other things like soft vegetables, eggs, or fish that really just don't keep or reheat well at all so I try to be really conscious about portioning those items out when I cook them and also to plan our weekly meals out ahead of time to avoid overbuying fresh foods in the first place.
Sometimes having a lot of leftover food is unavoidable though-- like when you're roasting a whole chicken for two people. Keeping this in mind when planning our weekly menu though, I came up with a totally different way to use up that leftover chicken in a way that didn't feel boring, played out, or microwaved rubbery. I put a spin on a traditional chicken parmesan and created a one dish pasta bake incorporating the chicken and also some spinach to up the health factor. My husband and I both loved it-- it was a great cold night comfort dinner and actually pretty quick and easy since the chicken was pre-cooked. And knowing that I used that chicken instead of throwing it away made it taste even better!
Spread a thin layer of marinara sauce over the bottom of a 9x9-in. baking dish.
Combine remaining marinara sauce, pasta, chicken, spinach, basil, parmesan, and 1/4 cup of the mozzarella in a large bowl. Pour mixture into the prepared baking dish and sprinkle with remaining mozzarella and breadcrumbs evenly over the top.
Bake for 20-25 minutes until cheese is melted and bubbling. Broil for an additional 5 minutes until the cheese is golden brown. Remove from the oven and allow the dish to set for a few minutes before serving.
Thanks for the recipe idea. I have leftover meat lasagna sauce and a whole cooked chicken breast. I also have some/most of the pantry items to make something similar.


A quick introduction. For 10 years I was a Professional Footballer at League Two, League One and Championship level, and my passion of sport and fitness has led me to become a Premier graduate Personal Trainer and Sports Massage Therapist.
I have extensive knowledge of fitness and nutrition from my background as a Professional Footballer, and I am dedicated to helping clients in need of fitness, or clients who want to train for specific events. My aim is to produce fun, hard and constructive sessions that will help every individual reach their own unique targets.
I am based in Banbury Oxfordshire, and have numerous clients in the surrounding areas, ranging from athletes to clients who just want to maintain or gain general fitness. I cover most of the Oxfordshire, Buckinghamshire, Northamptonshire and Warwickshire area and am dedicated to providing a high quality service to all clients.
I have a wide range of equipment available for clients to use in the comfort of their own home, or alternatively for clients who prefer to exercise away from their home, my purpose built studio has exercise equipment available for use during sessions.


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NAC Staff
Staff, Instructors, Personal Trainers
Perry Messer
Perry began the Northampton Athletic Club 32 years ago with his wife, Judy. He enjoys being able to work and live within the Northampton community. Perry is also the head coach of the Girls Basketball Team at Northampton High School. He has coached basketball for over 30 years and lead several Massachusetts State Championship teams. When he is not at the Club or coaching, Perry enjoys running, traveling with his family and volunteering as a board member of the Northampton High School Booster Club.
Judy Messer
"Do a little more each day than you think you possibly can."
-Lowell Thomas
Judy grew up in Ontario, Canada and moved to Massachusetts when she married Perry Messer and started the Northampton Athletic Club together. She was an International Water Ski competitor for twenty years and became a two-time World Champion. She now enjoys challenging herself with running and cycling. She and Perry love traveling and spending time with their three wonderful children. Judy is also a board member of the Northampton Athletic Booster Club for Northampton High School and volunteers at many community events.
Len Haggerty, MA, CSCS
"Follow the process and you will find the result!"
Len, a Northampton native, graduated from Keene State College with a B.S. in Health/Fitness and earned a M.A. in Exercise Physiology and Performance from East Tennessee State University, where he also served as a strength and conditioning coach. As a Certified Strength and Conditioning Specialist with the NSCA he has worked with young aspiring athletes to college, Olympic and professional athletes. Len also serves as adjunct faculty and Clinical Educator for Westfield State University's, Movement Science Department. Len works with all ages (6-76yo) and abilities (youth fitness to multi-joint replacement recipients to professional athletes and everyone in between).
Education/Certifications
Keene State College, B.S.
East Tennessee State University – M.A.
National Strength and Conditioning Association – Certified Strength and Conditioning Specialist
Len enjoys playing Old time/Bluegrass mandolin, outdoor activities, and spending time with his family.
Andy Goddeau
"Listen to what your body has to say. There are times to push and challenge, but the main goal is to maintain a continuous workout routine through out your entire life. Gradual progression. One step at a time."
Andy began his career at the Northampton Athletic Club in 2002 after graduating from Springfield College. He has a strong background in strength training and a great knowledge of overall fitness. He enjoys working with all groups and levels, from the beginner novice to trained weight lifter.
Andy is also a Subaru WRX car enthusiast and enjoys wrenching on his high powered cars as well as anything else mechanical. He can often be found working on or performing general maintenance on the machines here at the NAC. His other interest include indoor rockclimbing, hiking, or any outdoor activity that will tire out his two Jack Russells.
Springfield College Graduate
Bachelor's in Exercise Science
Ace Personal Trainer Certified
Adrian Burgos
"I believe that exercise should be fun and that every workout should include something new and different. I participate in many different sports, so my classes and personal training workouts include exercises from a variety of sports. You'll never get bored with my personal training workouts or classes."
I've been a personal trainer in the Valley for thirteen years. I also worked at Canyon Ranch as a fitness instructor. I presently teach TRX, P90X, and bootcamp classes at the NAC. I also train clients with free weights, body weight training, TRX, boxing, kick boxing, kettlebells, bosu, stability ball, and speed and agility drills. My specialty is boxing as well as weight loss, toning, and helping clients to achieve overall muscularity.
BA Westfield State University
National Academy of Sports Medicine Person Trainer
TRX Group Instructor
P90x Personal Trainer
NAGA New England Grappling Championship 2003 – 2nd
New England Judo Championship 2013 – 1st
Skim boarding
I have also taught several clients to stand on the stability ball.
Contact Adrian
adrianoburgos@gmail.com
Anastasia Ezequelle
"I have been practicing different styles of Yoga for over a decade, but my practice deepened when I took an "Introduction to Ashtanga Yoga" class in 2013 at Miami Life Center where I learned the physically challenging aspect of the practice but also the spiritual and etheric side – I knew at instant "I was hooked". I have had the good fortune of practicing under dedicated teachers who have a deep knowledge and respect for the teaching.
The practice of Yoga has shown me patience and given me inner strength. It has proven its power by naturally removing long-held bad habits and negative thought patterns. I very much enjoy helping others discover the power that the practice can bring them.
I completed my Vinyasa Teacher Training with teachers who also understood and practiced Ashtanga Yoga. I immediately started teaching Vinyasa Yoga classes and apprenticed under qualified Ashtanga Yoga teachers who graciously passed down their knowledge and was able to learn hands on adjustments during Mysore-style and led Ashtanga classes.
I continue a regular Ashtanga home-practice and enjoy teaching Vinyasa Yoga classes with an emphasis on the breath, core strength and flexibility."
Jeremy Dillon
"Motivation is what gets you started. Habit is what keeps you going."
~Jim Ryun
Jeremy was born and raised in Western, MA. While attending Westfield State University he interned at Strides Human Performance Institute where he developed a passion for training aspiring youth athletes. Since graduating in 2009, he has been training middle school, high school, collegiate and adult athletes to achieve their athletic and fitness goals in a safe educational environment.
He's helped individuals recover from mild and severe injuries through a Return to Play program. He specializes in injuries of the knee, shoulder and back to get those hurt back to feeling pain free.
For 2 years he found time to work in the Professional Exercise Program (PEP) at the Northampton Athletic Club. This is a program designed for individuals with chronic diseases that need close supervision where he developed and supervised individualized programs for all members. In some cases, members were able to reduce or stop their medications all together.
BA from Westfield State University in Movement Science Sports and Leisure Studies with a concentration in Health/Fitness
Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association
Basic Olympic Lifting Certification (BOLC)
Attended the Elite Baseball Training Mentorship at Cressey Performance
Teaches Small Group Classes for the Northampton Athletic Club
Traveling, golf, fantasy sports, American Ninja Warrior, visiting family and friends, listening to live music
Contact Jeremy
jeremy@stridespw.com
Judy B. Messer
"As a life long athlete, martial artist, and yogini I am determined to empower personal strength (yang) and peace (yin) into fitness training. My fitness programs assist individuals in developing the self-disciplines to assess, manage and maintain their energetic systems, develop and maintain their muscular and skeletal strength, enjoy and develop cardiovascular endurance, achieve freedom in movement, and breath control for cultivating a life with healthy happiness."
Judy has empowered and strengthened over a thousand Smith College students with kickboxing training, instructed selective classes in Yoga, 'Walk & Box', and Pilates for Smith students faculty and staff as well as offered personal fitness training to the Smith College community in the Smith Olin Fitness center. Judy has trained individuals on the Pilates performer in her home studio. In addition she instructs group fitness classes for students, faculty and staff at Mount Holyoke College. For 9 years she has strengthened, and "de-stressed" numerous women in transitions with integrated yoga therapies, and Thai Yoga body work. Judy assists in healing and managing stress as a Reiki Master for the Cancer connection and personal clients. She has been trained and taught for 12 years in karate, and became a Sensei.
Judy specializes in assisting females of all ages to attain energy health. "We will get to the heart of the matter of weight management, personal strength, and peace to embrace & celebrate your most powerful, truest self. I have, and continue to train in many modalities, which allows me to design productive and fun personal training plans that will make your works-outs very challenging but always fitness smart and attainable."
W.I.T.S. Personal Fitness Training
Reiki Master
500 Hour Hatha Purusha Yoga Therapy
Pilates Mat Level 11
3rd Degree San Dan (Sensei) Shorin-Ryu Karate
Contact Judy
judybmesser@verizon.net
Johnna Paulsen
"Use it or lose it"
It is as true in movement of the body as in any other aspect of life. Moving is always better than not moving, and the foundation of a sound fitness program is strength training. Johnna seeks to make your workouts challenging enough, interesting, and time-efficient. She prefers well-rounded, full-body circuit training programs using a variety of equipment, with an emphasis on continuous movement and proper form.
Johnna Paulsen has been a student and lover of dance since she was a child, studying ballet, modern, jazz, tap, African, Latin, and ballroom dancing. She has been dancing for almost 30 years, performed here in the Valley and in New York City with a local company, and choreographed for local theater productions.
She graduated from Smith College with a BA in Dance in 2005 and shortly thereafter, received her Personal Trainer Certification from the American College of Sports Medicine. She later became licensed to teach dance fitness through Zumba, and senior fitness through Zumba Gold and Silver Sneakers. As a dance instructor, Johnna taught dance locally in the school and studio settings before devoting her career to fitness in 2009.
Her passion for dance, movement, and fitness brought her to Northampton and Hampshire Athletic Clubs in 2012, offering personal training and teaching dance-inspired group fitness classes. Johnna draws upon her dance background and knowledge of kinesiology to bring a special focus to proper form and a well-rounded workout. "I get the joy of passing on my love of movement and the positive benefits of exercise to others. I love my job!"
Johnna enjoys working one-on-one with members through personal training, as well as in the group setting, teaching classes such as Zumba, Zumba Gold, and Barre Body. She works with all ages, but one of her special areas of experience is in working with seniors.
Bachelor of Arts in Dance, Smith College
Certifed Personal Trainer, American College of Sports Medicine
Certified Senior Strength & Exercise Conditioning Specialist, Exercise Etc. Inc.
Certified in Corrective Exercise, Idea Health & Fitness Assoc.
Licensed Zumba, Zumba Gold, and Silver Sneakers Instructor
Johnna loves travel, food, the arts, and progressive politics. She lives in Easthampton with her husband, Alex, and two cats, Pichou and Bebe. She loves dancing, lifting weights, taking walks, and not so long-distance bike rides.
Contact Johnna
johnnadancer@gmail.com
Rosalie Peri
"To develop a realistic fitness plan takes planning, increasing your awareness and knowledge as to what your personal health and fitness goals are. With 25 years of experience in the Health and Fitness Industry, I can help you attain your goals."
Rosalie is an RN, Certified Personal Trainer and Group Fitness Instructor with 20 + years of experience. She is a Registered 200 hour Yoga teacher, Certified in Personal Training by NSCA, Certified in Pilates Matwork, P90X and PiYo. Rosalie has worked at NAC for 22 years and has helped develop our extensive group fitness programming.
Rosalie is also adjunct faculty at Smith College and teaches both credit and non-credit courses for Exercise and Sport Studies and Athletic Departments at Smith College.
NCSA-CPT
P90X Certified
PiYo Certified
Pilates Matwork Certified
Rosalie is also a Beachbody Coach, Mother of 3, has two Grandchildren, two cats, and is an avid gardener.
Contact Rosalie
rosalieperi@hotmail.com
www.beachbodycoach.com/rosalieperi
Joannie Sikorski
"You and you alone are the only person who can live the life that can write the story that you were meant to tell."
Joannie's career has primarily consisted of work with Critical Care nursing, including ICU, CCU, and Emergency Room.
She presently works part time at Stoneleigh-Burnham School for Girls.
Joannie has been personal training at NAC since 1997 including developing personalized workout programs, cardio conditioning guidelines, dietary assistance and stretching/flexibility guidance.
"I love working with all age groups. My medical background blends well with training clients that have health related issues as well as post physical therapy patients. Helping people stay healthy is much easier than caring for them in a clinical setting when they become ill or begin to suffer health issues. Exercise can improve these issues if not alleviate them given the right devotion, accountability and motivation."
Graduate of Baystate Medical Center
Certified in Personal Training and Weight Training Certifications since 1997 through the Aerobics and Fitness Association of America (AFAA)
Certified from American Heart Association for CPR and Advanced Cardio Life Support
Bikram Hot Yoga
Relaxing with friends and family
New England Patriots Football
Jocelyn O'Shea
By creating a strong flexible body you will find a strong flexible mind.
My classes integrate steady attention on the breath with yogic philosophy, meditation, and carefully articulated guidance. I offer an alignment-focused class that maintains a balance between effort and ease.
In 2000 I began practicing "Power Yoga" at a gym in MA, within weeks of discovering yoga I began to attune to the subtle energies and started studying chakras and how the energetic body manifests itself in the physical, mental, and emotional bodies. Over the past 15 years I have studied and practiced many forms of yoga including Ashtanga, Vinyasa, Classical Hatha, Kundalini, Restorative, as well as Meditation and Mindfulness practices.
After a short career in costume design for film and TV I became aware that I wasn't contributing to the world in any kind of significant way. I took a look at my life questioning what was really important to me and realized that no matter where I had lived or who I had loved or what type of work I was doing, the one constant in my life had always been yoga. It was then that I decided to dedicate my time to teaching and serving the world in this capacity. In 2009 I began teaching fulltime in both studios and gyms, but also in alternative spaces such as community centers, offices, classrooms, hospital settings, parks, empty warehouses and private residences.
I have taught 1,000's of kids in the NYC public schools through Bent On Learning, a non-profit that brings yoga and meditation to NYC schools, and Sonima Foundation- a growing enterprise that is bringing mindfulness practices to city schools across the country. For 6 years I was a lead instructor and YTT mentor with Bent On Learning.
In 2011, I partnered on Makara, a small yoga studio in Brooklyn NY. Along with my business partner we built a community of dedicated practitioners and held space for healing modalities and community events.
I have found my greatest teachers within my students who bring me endless inquiry and inspiration. It has been through teaching that I have learned about anatomy, modifications, and articulated guidance. As a teacher I am known for my consistency, precision, creativity and warm humor. It is with great love and respect that I offer these teachings to anyone who is interested in learning.
Andrew Weigel
"Continuous effort - not strength or intelligence - is the key to unlocking our potential"
- Liane Cardes
Andrew graduated from Keene State College in 2014 with a bachelor's degree in Athletic Training. Throughout school he gained experience preventing, evaluating, treating and rehabilitating orthopedic injuries in the student athlete population at Keene State. In addition to working on campus he also had the opportunity to work with athletes at Northfield Mount Hermon and Vermont Academy. It was while he was in school that he developed the philosophy that exercise is the best way to prevent, treat, and rehabilitate injuries and gained a passion for functional rehabilitation. Since functional rehab transitions into strength training he decided to take course work to enhance my knowledge in this area which motivated him to get his Certified Strength and Conditioning Specialist credential after graduation. Combining the knowledge that Andrew has gained from these different, but related fields allows individuals to become healthier and stronger while treating or preventing injury.
BS in Athletic Training from Keene State College
Certified Athletic Trainer (ATC)
Certified Strength and Conditioning Specialist (CSCS)
Volunteered as an Athletic Trainer at the 2014 Boston Marathon
Favorite sport is lacrosse, and although I haven't played competitively since high school I still try to throw the ball around as much as possible
I like to spend my time staying active by working out, rock climbing, and doing anything outdoors
I enjoy almost any type of music and going to concerts is one of my favorite things to do.
aweigel92@gmail.com
Keegan Yentsch
"Absorb what is useful, discard what is not." - Bruce Lee
Keegan has been around physical fitness his entire life (literally, his mother taught pre-natal exercise classes prior to, during, and after she carried him to term and continues to teach Senior fitness to this day) and comes from two very active and athletic families (his grandfather on his father's side was a semi professional football and baseball player and his grandmother on his mother's side is a multiple time Gold medalist in the sport of Badminton in the Senior Olympic Games) where physical activity and fitness were highly prioritized and encouraged.
When it came time to choose a career path, the science of fitness and helping others to experience the benefits of a healthy active lifestyle was the obvious choice. Keegan completed his Associates degree in Exercise Science in 2005 and also earned his Certification in Personal Training and Exercise Counseling at Holyoke Community College.
While at HCC Keegan also was introduced to Shihan (Master) Walt Lysak Jr. and Shihan Charlie Lysak, who would become his Martial Arts instructors and surrogate big brothers. Keegan had always been interested in practical Martial Arts, but had previously been unsatisfied with the other Martial Arts that he had been exposed to. Finally he had found a Martial Art firmly planted in reality. 10 years after beginning to train with Walt and Charlie Keegan earned his Black Belt in Lysak's Sento Method/LSM. Since then he has also earned a Black Belt in Ninjutsu (under Grandmaster James "Sabum" Rosenbach), iCAT Martial Arts (under Grandmasters Walt Lysak Jr. and Richard Ryan), and Superfoot Systems Black Belt (under the great Bill "Superfoot" Wallace). Keegan now runs a LSM/iCAT branch school out of the Strides building behind NAC and continues to train regularly with Shihan Walt in LSM and iCAT. He has also recently become a Kore BJJ affiliate under Professor Luigi Mondelli of American Top Team Connecticut (BJJ coach to UFC lightheavyweight Glover Texiera).
Keegan continues to strive for excellence in not only his own training, but also his work as a trainer and coach to his students. He is constantly researching, experimenting with and implementing new and better training methods to attempt to stay on the cutting edge and maximize his and his clients'/students' results.
Associates Degree in Exercise Science, HCC
Certified Personal trainer and fitness counselor, HCC
NASM certified Personal Trainer
LSM Black Belt
Rosenbach Warrior Training Branches/Ninjutsu Black Belt
iCAT Martial Arts Black Belt
Superfoot Systems Black Belt
Level 4 Certified iCAT Martial Arts instructor
Head Instructor at the Northampton Reality Martial Arts Academy
Kore BJJ Blue Belt
Keegan also enjoys camping, hiking, swimming, and pretty much anything that involves being active.
Contact Keegan
kyentsch@hotmail.com
Michael Caron
Ellie Cook
"Stretch, strengthen, inspire: yoga for your life—a practice that fits you, not the other way around"
"Yoga for Your Life means the practice fits you, not the other way around. I'm Anusara trained, having achieved a certificate as an teacher in 2011, and though I am no longer affiliated with the school, I love the method. That training means that my classes will always have a theme, perhaps drawn from my own life, sometimes events around us, seasons, holidays, Indian festivals, ancient texts and stories—infinite possibilities, and always linked to whatever we're working on in class that day. Classes will also always focus intensively on very particular physical alignment principles as a way to get closer to the soul.
I began practicing yoga in 1976 and have studied with several great teachers, foremost with Lynn Kingston, a brilliant teacher who showed me a path to originality. I taught with her at her studio in Haydenville for two years.
I retired after 24 years as an editor and writer for the Daily Hampshire Gazette. I write a blog, Walking the Beat, for the Gazette website and occasionally tweet @elliecookwalks.
Lately I derive inspiration from many sources, including (besides my husband and family) the wisdom of University of Rochester professor Douglas Brooks and the great texts of the yoga tradition. At the tender age of 68, I feel that I am just scratching the surface."
Education/Certification
Received Anusara-Inspired™ yoga teacher credential in 2011
Registered RYT200 with Yoga Alliance
Certified as a Reebok Flexible Strength instructor and as a Pilates Mat instructor; long ago was AFAA certified in all branches of aerobics.
Taught aerobic fitness classes, including step, at NAC for more than 10 years, before deciding that yoga was my calling.
BA, Radcliffe College/Harvard University
I love to hike in Glacier National Park and other beautiful places. Music is a great joy—eclectic tastes include jazz, opera, rock, soul, old-timey. If it's good, I like it.
In the '80s, I paid my dues as a server (then called a waitress) at Miss Florence Diner.
Jen Davis
"It's not just about building a better body, it's about building a better life."
Jen has been instructing fitness classes at NAC for close to a decade. She became a certified personal trainer in 2008 with a specialization in women's health and fitness.
Whether you're looking for increased strength and balance, ways to slow the effects of aging with focused postural and core work or just wanting to make the most of your time at the gym, Jen will work with you to find your wellness balance.
Jen will design a training program that fits your lifestyle and is custom made to help you meet and maintain your specific fitness goals. Fun, of course, is key to sustaining an exercise routine, and regular exercise has been proven to lead to a long life of good times.
AAFA Certified Personal Trainer, Perinatal Fitness Certified, Group Fitness and Kick-Boxing Instructor
Boston University Parkinson's Fitness Trainer
Cooley-Dickinson Hospital Diabetes Fit-Coach
Jen lives a sweet life in Northampton with her husband and two boisterous boys. They enjoy playing in their family band, hiking, cooking and cherish every minute of healthy togetherness.
jen@jendavisfitness.com
Lilly Ross
Lilly recently graduated from Northampton High School in the spring and will be attending Holyoke Community College in the fall. "I have been working in the childcare for about 4 years and love it!"
Makani Freitas
What is the body?...Endurance
What is love?...Gratitude
What is hidden in our chests?...Laughter
What else?...Compassion
For over a decade Makani has trained in hard style martial arts, studied various styles of Qigong and Tai Chi and added yoga to his repertoire of movement practices. He has taught adult and youth martial arts and self-defense. Makani teaches Qigong and Tai Chi in many venues and for four years co-taught with one of his Qigong/Tai Chi teachers at Kripalu. He also teaches beginner Salsa.
Makani's teachings draw from ancient traditions making them relevant to modern life. Among the goals of Makani's instructions are: healing, growth, opening, connecting, working towards embodied wholeness and relaxation, while feeling grounded & centered. He brings a focus on learning to be individuals in community as well as honoring one's own spiritual journey, attaining joy & peace, and fostering presence through compassionate (self) discovery. Ambient music is carefully selected to enhance the practice and experience.
Black belt in karate
Certified Jian Mei Internal Arts/Qigong/Tai Chi Instructor
Surf/Boogie Board
Contact Makani
makanifreitas@yahoo.com
Rashel Keeling
"You can do yoga at any age"
Rashel teaches Restorative Yoga classes and Gentle Yoga at Northampton Athletic Club. These classes are ideal for stress relief, quieting the mind, and for those who are healing injuries or illness.
Therapeutic Massage Therapist
Rashel is currently finishing her training to be a Registered Nurse.
Sabine Merz
"I practice with a lot of inspiration and without any aspirations. As I adore yoga, so it adorns me with fresh developments and thoughts."
B.K.S. Iyengar
B.K.S. Iyengar started practicing yoga in his teens. He was not in good health, malaria, typhoid, and tuberculosis had weakened his body. His own teacher assumed that he was "not destined for yoga." (Iyengar, 2012)
Still, Iyengar "embarked on the practice of asana as a man might set off to sail the world in a craft he could barely handle." "Although I knew that others had sailed the world before me, I did not have their maps. It was a voyage of discovery." (Iyengar, 2005)
A voyage that that went on and on, even at age 93 Iyengar practiced for hours every day. And he proved his teachers wrong: He became one of the most influential yoga teachers of our time, the Lion of Pune (the location of his yoga school).
"Yoga can become for you what you seek. Need a daily practice? I can help you with that. Need it to just loosen your hamstrings because of all that biking you do? We can work on that. Need a great injury prevention regime? You got it. Need to be more flexible because you want to improve your dance moves? Sure. You will get out of my classes what you put in.
For me yoga works. I have had a love affair with it from the first class I took. (And as in any love affair I also know how tough it can be at times… Trust me.)
I have studied intensely with some senior teachers, such as Richard Freeman, Barbara Benagh, John Schumacher, and Ana Forrest. (I got my yoga teacher certification from the Yoga Center Amherst.) I had a chance to learn some Mohiniyattam (a form of Indian Dance) and Bhangra. I also studied Body Mind Centering and various meditation practices.
My current regular classes at NAC are Vinyasa Yoga classes, partly because I like to help you to maintain or develop endurance, strength, and flexibility. I think of vinyasa yoga as a form of moving meditation. You might just enjoy doing some really nice sun salutes with a great group of people.
See you in class! And as they say, namaste"
I am also a very happy tech geek, love to read, and much more.
Sue Monahan
Deb Oakley
Heather Paul
"I can do everything through Christ, who gives me strength."
Phil 4:13
Heather is an ACE certified group fitness instructor and personal trainer with over 20 years experience in the exercise industry. She graduated from UMASS Amherst in 1996 with a BFA in Dance, moved to NYC and attended the Alvin Ailey Summer Dance intensive. Heather then became more involved in teaching fitness classes and personal training in order to make a living. After a brief move out to Boston, teaching and training out there, she found her roots back here in the Pioneer Valley. She has been at NAC since 2000.
Heather's passion is fitness and moving the body. She enjoys working with people, making them feel good about themselves and helping them to realize that exercise can be fun! Her goal for each of her classes is to put a smile on every participants face, and to have them leave wanting more.
Heather enjoys being outside. She loves cycling–especially hills! Highlights from this past year include: the Berkshire/Highlands Pentathalon, the Great Hyannis Half Marathon, and the Mount Washington Auto Road Hillclimb– where she won her age group! Heather believes in setting goals for herself to keep her motivated and to give her something to work toward.
When Heather is not teaching or training, she keeps busy with her 4 children, Luke, Ava, Cody and Joey. She bakes every Sunday night, enjoys her dark chocolate just about every day, and can often be found at the Woodstar or Bueno y Sano.
BFA Dance UMASS Amherst
ACE certified Group Fitness Instructor
ACE certified Personal Trainer
Favorite color is pink– I wear it almost every day!
Contact Heather
mommy4fitness@comcast.net
Beth Rossi
"Life's too short to sweat the little stuff. Don't get mad, just get going!"
Beth is a native of Northampton. She graduated from Northampton High school in 1976 and UMASS Amherst in 1981. She works for her family business in Hatfield.
"I have been working at NAC since dinosaurs walked the earth. I have also been employed as a Mom since 2001. I have two daughters who assure me I'm due for a raise soon! I love to walk and hike and mow my lawn, but being a group fitness instructor at NAC is one of the most fun, gratifying jobs I know!"
AFAA Certified in Group Fitness for over 25 years
AFAA Certified Pilates Instructor
Beth enjoys lakes and sunshine in the summer and a good fireplace in winter.
Contact Beth
trashgirl1@comcast.net
Rue Walther
"Whatever your 100% is, GIVE IT..."
"I am a mom, special education teacher, and group exercise instructor. Teaching is my passion! Whether I am working with elementary school children or teaching adults in my Cycle classes, I thrive on the opportunity to motivate others as they work toward meeting their personal goals. I believe that an atmosphere of FUN combined with great music and great energy is integral to a successful class. Come join us!!"
AFAA Group Exercise Instructor Certification
Johnny G. Spinning Certification
Cycle Reebok Certification
Contact Rue
Rwalther03@comcast.net
"There are 3 C's in life: Choices, Chances, and Changes. You must make a choice to take a chance or your life will never change."
Jenny has been working at the NAC since December 2013. She is thinking about going to Graduate School for Sports Psychology or Social Work. She hopes wherever she ends up that it will involve working with children.
Westfield State Graduate with a degree in Liberal Studies
CPR/First Aid Certified
2008 Northampton HS Girls Basketball Team State Champion
jennybell25@yahoo.com
"There is no CAN'T in this room!" -Myself (As a wrestling coach)
A lifelong resident of Northampton, Josh has been working at the NAC since August of 2008.
Experienced in customer service since 2000.. Has been coaching wrestling at NHS since 2001
Joey Illingsworth
Joey is about to began her senior year at Northampton High School. She has been working at NAC for about three years. "Working in the childcare has provided me with a great first-job experience and allowed me to meet and interact with some great kids!"
Caleb Kabaniec
"Friends may come and go. But two hundred pounds is always two hundred pounds."
Caleb is a long time gym member that started working in January of 2014.
12 years of weight lifting
John Maradik
"When you understand how to love one thing - then you also understand how best to love everything"
-Novalis
John is part of our great Rock Wall staff and has 11 years of rock climbing experience. He enjoys traveling, cooking, juggling, and reading for fun.
Jamie Messer
"Keep smiling because life is a beautiful thing and there's so much to smile about"
Jamie began working at NAC in 2006 as part of the childcare staff. She is now a versatile member of the NAC team working not only at the front desk, but as an event coordinator for the indoor rock wall and as our social media coordinator as well.
Originally, Jamie received her Bachelors in Biology from University of Massachusetts in Amherst and then went on to receive a degree in Dental Hygiene from the University of New Haven in Connecticut. She is now a Registered Dental Hygienist, licensed in MA.
While Jamie is not working at NAC, she enjoys taking the Club's workout classes and living a very active lifestyle. She has recently become certified to teach Spinning classes and will begin instructing in August of 2015!
B.S. Biology, University of Massachusetts '12
A.S. Dental Hygiene, University of New Haven '15
Played D2 basketball at Rollins College 2008-2010
Enjoys helping coach the Northampton HS Girls Basketball team when she is home
Kelly Twohig
"Clear Eyes. Full Hearts. Can't Lose." - Friday Night Lights
A Northampton native, Kelly began working the front desk at the NAC in 2007. Graduating from University of Massachusetts, Dartmouth in 2011 with a B.S. in Marketing, Kelly currently is an Interactive Marketing Consultant at a Fortune 500 company as well as working part time at the NAC. In her spare time, she enjoys working out, traveling and spending time with her family and friends.
B.S. Marketing, University of Massachusetts, Dartmouth- 2011
Pop Culture and Boston Sports Fanatic
Kai Webler
"Somewhere between the bottom of the climb and the summit is the answer to the mystery why we climb."
(Greg Child)
Rock Wall Staff
Kai has been rock climbing nearly six days a week for the past four years. Since his first time climbing, he has been dedicated to climbing both indoors and outdoors, competitively and recreationally. Kai has done well at all levels of competition and has won several climbing competitions. Through outdoor climbing, Kai is a sponsored athlete, and manages to climb all over the world from New Hampshire to Tennessee to Switzerland.
Apart from climbing, Kai is a full-time student studying Environmental Science. He also runs a media production company, Kai Webler Productions, which produces content for clients including newenglandbouldering.com and the Western Mass Climbers Coalition.
Competitive climber of 4 years
Has been coached by globally ranked climbers
A photograph of Kai's once became the cover for an issue of The Journal of Experimental Zoology
Andrea Zawacki
Make it count!
In 1990, while a student at UMass, Andrea began teaching aerobics. Four years later, in 1994, after completing Rosalie Peri's Fitness Instructor Training program, she became an AFAA certified group fitness instructor and began teaching classes at Northampton Athletic Club.
Training/Certifications
AFAA group fitness certified since 1994
TRX certified
CAZawacki@charter.net
"To be fully alive, fully human, and completely awake is to be continually thrown out of the nest. To live fully is to be always in no-man's-land, to experience each moment as completely new and fresh."
― Pema Chödrön
Ali became a yogi through a series of accidents and negotiations- but once she got on the mat she never got off. Her classes emphasize alignment and mindfulness, balancing strength-building with restorative practices.
Ali specializes in working with athletes, students and beginners. She recently published a chapter called "Stress and Yoga" in a college textbook and has developed specialized programs ranging from mindfulness in the classroom to "dorm room" yoga for college students. In 2015, she founded OhmStyle Living, which connect practitioners with the tools they need to build a customized yoga practice . Learn more about Ali at www.ohmstyleliving.com or facebook.com/alicookyoga.
RYT 200, Back Bay Yoga, Boston, MA with Kate Greer, Lynne Beiger, Ame Wren, Nicole Clark, Georgia Reath and Peter Crowley
Restorative with Minimal Props, Kripalu, Lennox, MA with Jillian Pransky
B.A. Economics, Smith College, Northampton, MA
M.A. Art History, University of Massachusetts, Amherst, MA
Ali is a longtime studio artist, with a concentration in 3-D design and jewelry making. She stays active off the mat rock climbing, riding horses, snowboarding and cycling.
Atsuko
Jamie Potvin
Rock Wall Parties
call 413 585-8500 to reserve a date
PEP! at the Wellness Center
STRIDES Performance
413 585-8500 voice
413 587-0130 fax
Child Care Hours
One of the most refreshing memories a lot of people have from their childhood is eating a cool piece of watermelon… t.co/3eAYE6wUXe2019-06-04T12:00:52-0400
⚡Our #ClassOfTheWeek this week is our Flexible Strength Class with Heather Paul! Class Schedule: ⚫ Tuesday 4:00pm… t.co/tJsvy4voCd2019-06-03T14:50:07-0400
Do you do seated rows? Have you ever tried this little trick to isolate your lats? It's a great way to modify this… t.co/CWf3M8KnaQ2019-06-03T14:35:11-0400
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redpajama_set_name: RedPajamaCommonCrawl


B.P.Crane Contracting provides various home & farm maintenance, electrical and transport services.
Beattie Ag Spraying has two Land Cruiser Rigs & one JCB Rig available for contract application of Agricultural Chemicals & Liquid Fertilizers.
Carroll Cotton Co. provides a high quality custom cotton ginning service, to the cotton growers of the Upper Namoi Valley.
locally grown lavendar items. Hand made art & craft items.
Specialist grain harvesting service providing full range of harvesting equipment including 3 and 4 metre row crop wheel spacing modern rotary harvesters.
Supply of pegs and stakes to suit concretors, builders, surveyors, farms, home gardeners etc.
A family run business based in the Gunnedah area specialising in aerial application of fertilizer, insecticides, fungicides and herbicides.
Agricultural spraying. Chemical and fertilizer application on cropping and grazing country.


text:
El La Colina de Tom y Tomer (en hebreo: גבעת תום ותומר) es un jardín botánico para reforestar la tierra de Israel y un monumento a las víctimas de 73 casos de desastre de accidente de helicóptero. Situado en Yoav próximo a Jerusalén.

Localización
Se encuentra en la costa sur de la zona del Consejo Regional Yoav del norte - al oeste del kibutz al sur.

Botanical Garden Tom and Tomer'Hill Yoav Israel.

Planos y vistas satelitales.

Se encuentra abierto todos los días del año.

Historia de la colina

Durante la Independencia el lugar fue llamado "Colina 105" debido a su altura y sirvió como un puesto de avanzada durante la Guerra de Independencia.

Estos terrenos sirvieron como cantera para extraer algunas rocas y grava, los restos se pueden ver aún hoy desde el mirador.

Durante los años 80, vino e este lugar Yo'av Keidar miembro del Kibbutz "Negba" y padre de Tomer a crear un jardín botánico ecológico en estos desolados terrenos utilizando plantas procedentes del Jardín Botánico de Jerusalén.

En 1997, después del desastre del helicóptero ocurrido el 7 de septiembre de 1997 en el norte de Israel, decidió Keidar construir un monumento a la memoria de su hijo Keidar Tomer y a un buen amigo Givat Tom de Neve Shalom, soldados ambos en la compañía de ingenieros NAHAL quienes murieron en la tragedia del helicóptero junto a 71 compañeros más.

Por carencia de monumento oficial, gracias a la iniciativa de Keidar que junto a otros padres que habían perdido a sus hijos, decidieron perpetuar la memoria en este lugar a las 73 víctimas de la caída. Al sitio se decidió darle el nombre de los dos buenos amigos Givat Tom y Keidar Tomer.

Tom y Tomer Hill
Se colocan dos grandes piedras que representan a Tom y Tomer, con citas de la Biblia.

Por el mirador del Este se pueden ver Jerusalén, Hebrón y las colinas de Judea, y por el mirador del oeste las ciudades occidentales de Ashdod, Ashkelon y el Mediterráneo.

En el complejo hay varias zonas de reunión comunitaria donde se realizan acontecimientos ocasionales para cantar y encuentros culturales. A lo largo de los senderos del jardín se colocan varias rocas que conmemora los nombres de todas las víctimas del desastre, de acuerdo a las unidades militares, así como citas de la Biblia.

También se puede encontrar en material de referencia sobre el choque en el aire, y jugó a lo largo de Música caminos calma que emana de las rocas. La estación ocupa un lugar destacado en la página de las rutas de carretera de la zona.

Poste de alta tensión de unos 64 metros de altura con fondo azul pintado con imágenes de 73 palomas blancas que corresponden el número de víctimas, en la base de la columna un fragmento de un poema de Natan Yonatan : "la tierra que les dio el amor para que pudieran dar".

Esta columna fue donada por la compañía eléctrica, diseñada por Rafi Peled, exdirector general y pintado por los empleados de la compañía. El poste es claramente visible en el área desde la carretera y se convirtió en un sello distintivo de la colina.

Jardín Botánico

El jardín botánico que aquí se encuentra alberga plantas procedentes del jardín botánico de Jerusalén y son plantas endémicas que se utilizan para reforestar terrenos baldíos a lo largo de todo Israel.

Cerca de la vegetación se publican señales de información botánica. El sitio se mantiene cuidado sobre una base regular y, ocasionalmente plantas de temporada.

Mantenimiento del Sitio

El sitio está mantenido por el Kidder, Amasías Schneider un encargado miembro del kibutz,  Consejo Regional de Yoav de la asistencia voluntaria y de la academia pre-militar, que se encuentra en Fort Najshon Yoav (Yoav campo cercano), el Fondo Nacional Judío y de la compañía eléctrica. Asimismo, se estableció una organización que recolecta donaciones para el mantenimiento del lugar.

Eventos en la colina
Durante los meses de verano (que no son los árabes), se organiza una tarde de canto (determinado por adelantado), cobrándose 10 dólares a la entrada de la colina, que se utilizan para el mantenimiento de la colina.

Referencias en la televisión

En los años 90 hubo en la televisión un programa en memoria del suceso emitido en el canal infantil, en la que se hablaba de la historia del desastre de un miembro de la familia Tomer, y una serie de historias de la caída en la colina.

Referencias

Enlaces externos

 Página oficial (En inglés y hebreo)

Tom y Tomer, La Colina de

redpajama_set_name: RedPajamaWikipedia


text:
Cleland Wildlife Park in the Adelaide Hills has become a drawcard for tourists.
Image courtesy Tourism South Australia
ADELAIDE HILLS' LOFTY LEAFY AMBITIONS
FOR WINE, FOOD AND TOURISM; a parallel
distinctive other world from city plain, coast
THE ADELAIDE HILLS is a distinctively separate region, running along the eastern side of the inner Adelaide metropolitan area.
Even in pre-European days, the Hills had their own Aboriginal tribe, the Peramangk, while the Kaurna lived on the Adelaide plains and foothills and the Nganguruku and Ngarrindjeri tribes were in the east.
Explorer Matthew Flinders, on the Investigator, in 1802 made the official European record of the Hills when he named their highest peak Mount Lofty.
With colonial settlement, the Hills took on more distinctive aspects when many of the early German Lutherans headed there and created towns such as Hahndorf, Lobethal and Blumberg (now Birdwood).
With the highest rainfall in South Australia, the Hills hold major water assets and have a wide range of land uses such as orchards and market gardens.
Access to the Hills has been boosted by the south east freeway. This has opened the way for centres such as Mount Barker to expand. It has become the fastest-growing inland city in Australia.
Tight planning rules have been imposed elsewhere to preserve the rural character of the Hills. But development has become more intense with hobby farms taking over many dairy farms.
The wine industry is also adding to Hills tourism with an expanding range of cellar door eateries.
This add to other tourist magnets such as Hahndorf and its strong German theme, Cleland Wildlife Park and the National Motor Museum plus the gardens and natural scenic views.


Outfit featured is a thrift purchase of a button down plaid shirt by Areopostale; and classic twill chino shorts by J.Crew.
This shirt is absolute smasher !
The whole ensemble rocks. This is true style that we rarely see in United States anymore. Keep it up.
Recent looks by Thomas G.
37 year old Substance Abuse Counseling Intern; and Direct Support Professional.
Casual chic. Wine + Dark Turquoise ?


Aberdeen beats Rochester at Riverside. Read details on their win and other stories on the Daily World's weekend roundup.
Yelm and Tumwater pick up more wins while Timberline has their first league lost. Find their stories and more on The Olympian.
The inspiring tale of a blind young man inspiring his team with his drive and determination. Read the heart warming story on The Olympian.
Tahoma gets ranked #1 in the first Washington State Volleyball Rankings. Read more and see other rankings on the Seattle Times.


The Planetarium Bochum was built in 1964. Since that time, the Planetarium is one of the most modern facilities of its kind in the world. The dome has a diameter of 20 meters. Approximately 300 visitors can see in this dome, starry night, the projector will project a key to the roof. Around the projection room is a revolving motion in the permanent and temporary exhibitions are seen.
This entry is a list of permanent planetariums, including software and manufacturers. In addition, many mobile planetariums exist, touring venues such as schools.


How do companies decide on the amount of dividend to be paid?
By Karun Reji February 25, 2016 FinanceLeave a Comment on How do companies decide on the amount of dividend to be paid?
Dividend decisions made by the board of directors and are approved by the shareholders at the general meeting. However, the board of directors are bound to decide the amount of dividend in such a way that it will maximize shareholders wealth and will not affect the long term financing needs of the company.
Dividend policy divides earnings into retained earnings and dividends. Dividends provide a steady flow of income to the shareholders and it also shows the financial stability of the company.
Graham and Dodd argue that the dividends are relevant and the dividend policy has more effect on the price of the shares than retained earnings.
The formula gives less importance to retained earnings, so it's been divided by 3. Also other factors such as legal, political, management policy, taxation and contractual obligations affects the rate of dividend which are not considered by Graham and Dodd.
Walter considers that in the long run, price of the share will be affected by the dividend policy of the company. And retentions will affect the price only through their effect on dividend policy. Other factors such as legal, political, management policy, taxation and contractual obligations that affect the rate of dividend are not considered by Walter.
The formula indicates that the market price of a share will be high if either rate of return on retained earnings or the dividends are high.
If r > Ke then optimum payout would be 0 as value of share would be maximum.
If r < Ke then optimum payout would be 100% as value of share would be minimum. It is the limiting factor of value of the shares.
If r = Ke then dividend policy will have no effect on market price. It is indifferent.
Gordon's formula indicates that the price of a share is fully depended on the amount of dividend paid by the company. He states that a person will be ready to buy a share even at a higher price if the rate of dividend is high.
It is based on the assumption that the company has no debt. And IRR, discount rate and dividend growth are constant and Ke > g.
MM states that a company's dividend policy has no effect its value of assets and therefore it doesn't affect the price of the share. He argues that the value of the share depends on the earnings and not the amount of dividend distributed. If the company doesn't pay dividend they will end up having higher retained earnings and will repurchase their shares or invest in marketable securities thereby increasing the shareholder wealth by capital gains.
m = number of shares to be issued i.e.
It is based on the assumption that the company operates in a perfect capital market and there are no taxes and risk of uncertainty does not exist.
Litner's model concludes that even if earnings increase, the board of directors may not increase the amount of dividend payments proportionately mainly due to the fear of maintaining the same amount of dividend.
Radical approach is based on the consideration that if tax on capital gains > Dividend distribution tax, then the shareholders will prefer dividend, otherwise capital gains.
Value of a share is determined by the net present value of all expected dividend payment discounted at appropriate risk adjusted rate.
So a company may consider the above models for dividend distribution depending upon the structure of the company. Also other factors such as management policy, taxation (on dividends), legal and contractual obligations affect the rate of dividend.
As per section 124 of the companies Act 2013, dividend is to be paid out of current or past profits after setting of the unabsorbed depreciation and losses. A company at its growth stage tends to pay dividends at lower rates than mature companies since their financial needs are higher. Distribution of earnings as dividends reduces the availability of funds of the companies. Companies issue higher dividends when the growth prospects and other obligations reduce. So many companies issue bonus shares instead of dividends in order to offset the dividend expectations of the shareholders.
Even if earnings increase, the board of directors may not increase the amount of dividend payments proportionately mainly due to the fear of maintaining the stability in dividend payments. So companies create Dividend equalisation reserve with an intend to maintain stable dividends even during rough times.
Companies also factor into consideration the desires of the shareholders on whether to earn steady income through dividends which is subject to dividend distribution tax or higher value in shares which is subject to capital gains tax. As per Income tax Act,1961, tax on short term capital gains(15%) are attracted if shares are sold within a period of one year and no capital gains tax is payable on long term holdings.i.e more than one year. However Securities transaction tax payable on sale.
How does a stock exchange function?


Ruth Lake Rock Climbing Awesome unique climbing near Park City. A must do for anyone!
A short 50 miles outside of Park City, there's a really cool place, Ruth Lake Rock Climbing. Ruth Lake is located in the Uinta mountains right off the Mirror Lake Highway. There is a short 2 mile hike or to access the climbing walls. Ruth Lake is great place to climb. There are routes for all sorts of abilities. The rock is quartzite and it's some of the best rock to climbed on. The quartzite here in the Uinta mountains is solid and unique. This area is for bolted sport climbing. This makes it a popular spot for Salt Lake / Park City locals looking for easier routes in cooler temperatures during the Summer months. Routes range from 5.6 to 5.12, and can be upwards of 80′ in length. The best thing about Ruth Lake is that it's easy to access yet still in the wilderness. There are good trees nearby some of the climbing walls to setup a hammock.


Sam Spiritos, Managing Shareholder of Shulman Rogers, was quoted in an article published by The Daily Record.
Outside the Baltimore area, Potomac-based Shulman, Rogers, Gandal, Pordy & Ecker P.A. has hired about three summer associates per year recently with the goal of bringing on two or three as first-year associates, said Samuel M. Spiritos, the firm's managing shareholder.


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The professional poker gamers might set up cost-free program and test betting masters without the threat to be frozen. No cost accounts involve only virtual funds in all risky games and tourneys. Participants must not pay back cash to start up the gamble and they can't take out finances if winning. That's a fantastic chance to exercise various methods and create them using demo games and competitions.
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There are scenarios when gambling houses specify various constraints relating to minimum or maximum sum which may be used. At any rate any human being has a probability to find out the poker options previous to opening online profile. Occasionally men and women could find no cost software programs developed particularly for basic wagering. These kinds of applications might maximize winning odds of every person. With cash the winners definitely gains prestige and esteem. Unquestionably it's worth attempting texas holdem poker.


text:
UN climate change conferences: Action on the hot air needed
Mark Carney, UN special envoy on climate change
By Irish Examiner editorial
Tuesday, December 31, 2019 - 12:00 AM
Here's a question that might be useful for readers who organise pub quiz nights, and for those who are interested in the future of our planet.
What links these places: Bonn, Buenos Aires, Marrakech, New Delhi, Kyoto, Montreal, Bali, Doha, Cancún, Paris, Katowice and Madrid? They have been the venues of some of the no fewer than 25 United Nations climate change conferences that have been held since 1995.
Attended by thousands of politicians, civil servants, climatologists and commentators — most of whom would not have travelled by solar-powered, carbon-neutral yachts — all of them have emitted mega-tons of hot air but very little on what has to be done to deal with peril facing every part of our world.
The 2019 conference in Madrid was no exception.
After two weeks of debate characterised by regional-interest conflicts, it settled on half-hearted pledges on action to deliver previously promised reductions in greenhouse gas emissions.
Many governments, including those of a number of EU states, pressed for a tough text calling on universal action to cut emissions more widely and earlier those already agreed.
No tough text came, while decisions on controlling an international carbon market were dodged and put aside for next year's conference — the 26th — in Glasgow.
Mark Carney, the departing Bank of England governor and now a UN special envoy on climate change, has warned companies that the "tragedy on the horizon" could reduce fossil fuel assets to ashes on balance sheets and urged political leaders to tackle future problems today.
Let's hope he can make a difference next November in Glasgow.
Letter to the Editor: Emergency declared but nothing is done
Sir David Attenborough warns climate action hindered by short government terms
Merkel seeks unity of purpose over climate change
TOPIC: Climate change
Daniel McConnell: Fine Gael accused of running a 'Trump-style operation fear'


Glamour Meuble Tv Spectral Ameno sofiana Fantastique is free HD wallpaper. This wallpaper was upload at June 11, 2017 upload by Harry Porter in .
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text:
Active Living By Design's New Year's Resolutions
By Sarah Moore	on January 13th, 2016
With the flurry of New Year's resolutions usually comes a corresponding pessimism: how soon until we break them? However, as we know from our work creating healthier communities, change takes time. A resolution doesn't have to be a declaration about a change you'll make today and keep, without exception, until next year. Instead, it can be the first step toward change—an invitation to family, friends and colleagues that asks for their support and patience as you navigate what is inevitably an unpredictable path.
Our team looked inward and outward to identify a few things that we resolve to do in 2016 to improve our work with local leaders, funders and communities. Some of us dreamed big. Some of us were practical. Some of us had more than one resolution. And some of us had to resolve to make a resolution in the first place (you're not alone!). A few common themes arose:
Rich Bell—"To find practical ways to move my work with communities further upstream—beyond policy and environments to inclusion and power, beyond health behavior to social inequality."
Joanne Lee—"To find a new opportunity to contribute to building capacity in my own community."
Tim Schwantes—"To have the moral courage to speak up to local issues where lack of access or inequalities are present."
Risa Wilkerson— "To develop a new and innovative partnership which deeply supports healthy community leaders and tell more stories about the amazing community-level leadership taking place around the country."
Phil Bors—"To be prepared before, present during and reflective after."
Joanne Lee—"To be present and fully experience moments while balancing that with future thinking, multitasking and use of technology."
Sarah Moore—"To embrace 'monotasking.' I can't help but feel that the tendency to multitask reduces the quality of my work and saps my creative thinking."
Mary Beth Powell—"To enhance my meeting facilitation skills by investigating professional development opportunities such as facilitation trainings or workshops that I can attend. Exploring additional ways to use this skill will improve the manner in which I work with communities on their strategic planning efforts and with their healthy community work in general."
Tim Schwantes—"To filter out the noise and concentrate on what's most important. It is an election year, and ironically, it seems to bring out the worst in our country. We've become more divisive on many issues, and in the age of social media and constant 'news,' it can be hard to focus on what matters."
Sarah Strunk—"To be a better steward of Stephen Covey's Habit 5 (from The Seven Habits of Highly Effective People): Seek first to understand, then to be understood. I think this is an important habit for anyone who strives to be an effective friend, partner, colleague or change agent. In the busyness of day-to-day life, it can be tempting to use skills such as evaluating, probing, advising or interpreting rather than listening. These are important and have a legitimate time and a place. But there really is no substitute for listening in order to deeply understand another person through his or her lens. So 2016 brings a commitment to being more intentional about this important practice."
…and Our Relationship with Technology.
Casey Allred—"As the saying goes, 'technology is the way of the future!' My resolution for 2016 is to become savvier in the world of social media—to engage and follow current trends and hot topics."
Rich Bell—"The more banal of my resolutions is to lower my resistance to routine administrative work and my reactivity when technology goes wrong."
Julia Katz—"To learn to use technical software and communicate information in new ways."
Sarah Moore—"I also resolve to be more intentional about carving out time for learning (e.g., resources, research and new technology), and then protecting that time."
Have you made a resolution? Does your organization have a new approach to its work that you're excited to launch this year? Tell us about it on Facebook or Twitter! We'll share some of your inspiring thoughts in our newsletter later this month.
Happy New Year, everyone.
Sarah Moore
Eclectic creative and plant lady with incurable wanderlust.


February 20, 2014 – Tile Shop Holdings, Inc. (NASDAQ: TTS) (the "Company"), a specialty retailer of manufactured and natural stone tiles, setting and maintenance materials, and related accessories, today announced results for its fourth quarter ended December 31, 2013.
Net sales grew 25.2% to $57.8 million for the quarter ended December 31, 2013 compared with $46.2 million in sales for the fourth quarter of 2012. The $11.6 million increase in sales was driven by an increase in comparable store sales of 10.1% or $4.7 million, and incremental net sales of $6.9 million from stores not included in the comparable stores base. The Company sales results were impacted late in the fourth quarter, as previously communicated, due harsh winter weather conditions in important markets. The effect of the weather reduced both traffic and the Company's ability to receive and fulfill order deliveries in the quarter.
For thequarter, AdjustedEBITDA was $9.4million compared to $12.0million in the same period of the prior year. The Company's Adjusted EBITDA excludes any costs associated with the previously disclosed independent investigation and other non-recurring items, as further described in "Non-GAAP Financial Measures" below. The non-recurring costs incurred in the fourth quarter 2013 were $0.9 million.
For the year endedDecember 31, 2013net salesimproved 25.7% to $229.6 million, compared to$182.7 million for the comparable period last year. Comparable store sales growth for 2013 was 12.4% on top of a 7.1% increase in 2012. Adjusted EBITDA increased 7.2%, or $3.7 million, to $54.3 million for the full year 2013. Adjusted EBITDA as a percentageof sales was 23.7% in 2013 and 27.7% in 2012.
See the "Adjusted EBITDA" table and "Non-GAAP Financial Measures" section below for a reconciliation of Adjusted EBITDA to net income.
Income from operations was $3.0 million and as a percentage of sales was 5.1% in the fourth quarter 2013, compared to $7.5 million and 16.1%, respectively, in the quarter ended December 31, 2012. Income from operations for the year was $33.1 million, compared to $34.4 million in 2012.
The Company opened eight new stores in the fourth quarter, six stores in new markets (Danbury, CT; Norwalk, CT; San Antonio, TX; Oklahoma City, OK; Tulsa, OK; Shrewsbury, MA) and two stores in existing markets (Lynbrook, NY; and North Plainfield, NJ). The Company increased the store base by almost 30% by opening 20 stores in 2013, seven in existing markets and 13 in new markets. Two additional stores have been opened year-to-date 2014.
The Company presents pro–forma, non-GAAP net income to provide useful information to investors regarding the Company's normal operating performance. Pro-forma, non-GAAP net income excludes non-cash change in fair value of warrants, non-recurring equity related transaction costs, other items (including special investigation costs) , deferred compensation expense, and includes a pro-forma adjustment for income tax expense as if the Company had been a "C" corporation for all periods (at an assumed combined effective taxrate of 40%).
On a pro-forma non-GAAP basis, net income for the quarter wouldhavebeen $2.0 million, compared to $4.3 million in the comparable prior year period. Pro-forma non-GAAP earnings per basic and diluted share for the quarter ended December 31, 2013 would have been $0.04 and $0.04 per share, based on 51.0 million and 51.7 million weighted average shares outstanding, respectively. Pro-forma non-GAAP earnings per basic and diluted share for the quarter ended December 31, 2012 would have been $0.10 and $0.09 per share, based on 42.6 million and 47.5 million weighted average shares outstanding, respectively.
Pro-forma non-GAAP net income for the year ended December 31, 2013, would have been $19.6 million, as compared to pro-forma non-GAAP net income of $22.5 million for the year ended December 31, 2012. Pro-forma non-GAAP earnings per basic and diluted share for the year ended December 31, 2013 totaled $0.40 and $0.39 per share based on weighted average shares of 49.6 million and 50.4 million pro-forma weighted average shares outstanding, respectively. Pro-forma non-GAAP earnings per basic and diluted share for the year ended December 31, 2012 would have been $0.53 and $0.51 per share, based on 42.6 million and 44.0 million weighted average shares outstanding.
See the "Pro-forma Non-GAAP Net Income" table and the "Non-GAAP Financial Measures" section below for a reconciliation of non-GAAP to GAAP earnings.
The Company is providing initial expectations for 2014, based on past performance, anticipated new store openings and current economic conditions. Guidance includes the anticipated impact from challenging weather in key markets in January 2014 which resulted in the temporary loss of selling days at select locations in three important markets.
The Company will host a conference call via live webcast for investors and other interested parties beginning at 5:00 p.m. Eastern Time on Thursday, February 20, 2014. Participants may access the live webcast byvisitingthe Company's investor relations website at www.tileshop.com. The call can also be accessed by dialing (877) 407-3982, or (201) 493-6780 for international participants. The replay of the call will be available from approximately 8:00 p.m. Eastern Time on February 20, 2014 through midnight Eastern Time on March 6, 2014. To access the replay, the domestic dial-in number is (877) 870-5176, the international dial-in number is (858) 384-5517, and the passcode is 13575780. The archive of the webcast will be available on the Company's Web site for a limited time.
The Company is a specialty retailer of manufactured and natural stone tiles, setting and maintenance materials, and related accessories in the United States. The Company offers a wide selection of products, attractive prices, and exceptional customer service in an extensive showroomsetting. The Companyoperates 90 stores in 28 states, with an average size of 23,000 square feet. The Company also sells its products on its website, www.tileshop.com.
We calculate Adjusted EBITDA by taking net income calculated in accordance with GAAP, and adjusting interest expense, income taxes, depreciation and amortization, non-cash change in fair value of warrants, non-recurring items including equity related transaction costs, other items (including special investigation costs), deferred compensation expense, and stock based compensation expense. Adjusted EBITDA margin is equal to Adjusted EBITDA divided by net sales. Pro-forma, non-GAAP net income excludes non-cash change in fair value of warrants, non-recurring equity related transaction costs, other items (including special investigation costs) , deferred compensation expense, and includes a pro-forma adjustment for income tax expense as if the Company had been a "C" corporation for all periods (at an assumed combined effective taxrate of 40%).
Our management does not consider these non-GAAP measures in isolation or as an alternative to financial measures determined in accordance with GAAP. Theprincipallimitations of these non-GAAP financial measures are that they exclude significant expenses and income that are required by GAAP to be recognized in our consolidated financial statements. In addition, they are subject to inherent limitations as they reflect the exercise of judgments by management about which expenses and income are excluded or included in determining these non-GAAP financial measures. In order to compensate for these limitations, management presents non-GAAP financial measures in connection with GAAP results. We urge investors to review the reconciliation of our non-GAAP financial measures to the comparable GAAP financial measures and not to rely on any single financial measure to evaluate our business.
This press release includes "forward looking statements" within the meaning of the "safe harbor" provisions of the United States Private Securities Litigation Reform Act of 1995. Forward-looking statements may be identified by the use of words such as "anticipate", "believe", "expect", "estimate", "plan", "outlook", and "project" and other similar expressions that predict or indicate future events or trends or that are not statements of historical matters. These forward looking statements include any statements regarding the Company's strategic and operational plans, expected financial performance of new stores, the benefits of the Company's operating model, and expected future cash flows. Forward looking statements should not be read as a guarantee of future performance or results, and will not necessarily be accurate indications of the times at, or by, which such performance or results will be achieved. Forward looking statements are based on information available at the time those statements are made and/or management's good faith belief as of that time with respect to future events, and are subject to risks and uncertainties that could cause actual performance or results to differ materially from those expressed in or suggested by the forward looking statements, including but not limited to unforeseen events that may affect the retail market or the performance of the Company's stores. The Company does not intend, and undertakes no duty, to update this information to reflect future events or circumstances. Investorsare referred to the most recent reports filed with the SEC bythe Company.


Check out the time-lapse video below called "Heart of Vancity" shot by Canada-based photographer Joel Schat. The video is one of the cleanest I've seen. The composition is top notch, the music is epic, the movements are so smooth, and there is virtually none of light flickering. What you'll notice is that is Joel Schat focuses on shots that involve a lot of change in terms of lighting. How did Joel achieve such looks? It's a technique called "bulb ramping", which is done when your camera is in bulb mode, and controlled by an external intervalometer, which will make transitions smooth as silk.
In case you were wondering how bulb ramping is done, watch the video below for an explanation. Joel has also posted a detailed write-up on his blog.
Here's another video that Joel shot while travelling in South-east Asia about a year ago.


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Power of forgiveness resonates this Christmas
Health & Safety, History, Religion & Spirituality, Stories of GivingBy Roger Currie December 21, 2013
Ah the 'Joy of Christmas' … and the 'Sadness of Christmas'. No other time of year manages to invoke both extremes so completely.
Gambling seniors looking for company more than big win
Arts & Entertainment, Economy & Business, Northwest, Outside WinnipegBy Bonny Hill December 20, 2013
What compels our seniors to gamble? Is it the need to seek others for social contact? Or the need to hang around a large, noisy building? Or the chance to win the big one?
Breakfast club brings good friends together
Food, Our Neighbourhoods, Outside WinnipegBy Rose Flaig December 20, 2013
What started as two friends going for breakfast a few years ago has grown tenfold into a vibrant group that meets every Friday for support and networking, while sharing the most important meal of the day.
Christmas shines light on what it's like to be poor
Charitable Organizations, Economy & Business, Health & Safety, Our CityBy Marianela Avendano December 19, 2013
Holiday season allows us to see what poverty really means to those we know as Winnipeg's poor. "It makes me feel unworthy in the world, like a third class person in my own city, in this rich country."
Love locks bridge in River Heights
Arts & Entertainment, Culture, Our Neighbourhoods, SouthwestBy Trevor Smith December 19, 2013
Several dozen padlocks are attached to steel mesh on the side of the bridge, most of them engraved with the names or initials of lovers, the keys no doubt tossed into the murky depths of the Assiniboine River fifty feet below.
Neighbourhood book store offers more than just books
Arts & Entertainment, Education, SouthwestBy Trevor Smith December 17, 2013
McNally Robinson, the city's premier bookstore, is a regular host to a myriad of events, many of which are literary, and still others that are musical and educational.
Closure of Heinz plant will throw hundreds out of work
Economy & Business, FoodBy Roger Currie December 17, 2013
While trying to get the ketchup out of a bottle the other day, I thought of the not-so-joyous Christmas it will be for employees of the Heinz plant in Leamington, Ontario.
Christmas concert delights, donates to worthy cause
Arts & Entertainment, Charitable Organizations, Religion & Spirituality, ReviewsBy Marie LeBlanc December 16, 2013
Celebrating a Christmas Festival with classics, carols and cookies, the Winnipeg Pops Orchestra was a hit under the direction of Mary Ann Taylor at the Holy Redeemer Church.
This mysterious thing called willpower
Education, Health & SafetyBy Stephanie Staples December 15, 2013
What could you do if you had more willpower? Here are some tips and techniques for strengthening your self-discipline.
Winnipeggers affirm "Human Rights and Religious Diversity for All Canadians"
Our City, Politics, Religion & SpiritualityBy Paul S. Graham December 15, 2013
About 200 people gathered in Winnipeg to celebrate the UN Declaration of Human Rights and to voice objections to Quebec's proposed Charter of Values.


I've always sung to the tune of I'll do it my way while playing it by ear. All projects sewing, cooking, etc., have been this way so why should painting be any different? Walls washed, baseboard painted green with strokes of beginning grass and I finally decided to start the project in full.
Last weekend I created a tree and now I am working on the sky. I'm not to thrilled with the sky at this point so I may be white-washing some tomorrow and starting fresh with it. I think its a little dark but my dear daughter says it looks good. I have to live with it so I'll make a few changes. Once I finish the sky I will be going back to the tree and giving it some more character and shading as well as minor branches with leaves. This has been really exciting and fun to watch my free hand create something so amazing.
I have to say I love Blick Art Supply. Shout out to the wonderful workers at my Blick on Decatur here in Las Vegas, NV. Ya'll are awesome, encouraging and helpful!
I love the supplies I am using. I have selected Blick Artist items such as Acrylic Modeling Paste to make the tree look and feel like a tree and have also used come of the Acrylic Gloss Medium on the tree. I'll use more of it to seal the end result and make my work shine.
Another item I wish I would have used was the Acrylic Gesso as a base. We recently painted the walls a white and I was told this should work okay however I'm thinking maybe I might want to use Gesso for my next project.
Colors have been Blick Studio Acrylics. I am currently using Raw Umber, Titanium White and Cobalt Blue Hue. I have shades of green and sienna and yellow oxide for my grass and leaves that will eventually find their way to the wall.
Isn't that just a gorgeous set up? Well I am creating my own version of it and including genealogy to boot. I plan to photographically create a family tree placing pictures on the tree as shown above. It will allow me to research family history and scour wherever I am lead for photo's and information of our families roots. I am excited at the prospect of discovery!
Do you have a craft that you love?
Do you research your family history and if so have you found creative ways to display the history or share it with others?


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Q: How to create a historical database in Excel from monthly user data I am currently working on a dashboard which uses user data from a device. Every month a new data set will be provided and has to be processed by Excel in order to convert this raw data in something useful. Also  I want Excel to store this data for graphs which shows over time development of the amount of users.
In new data sets for each month, the devices which have been retired are removed from the data set which is what I need for my over time graphs.
The data set contains over 28 columns of different types of data and has approx. 20,000 users in it.
Currently I have this VBA code which works for the first line in Excel:
Private Sub CommandButton1_Click()

Dim Organization_Group_Name As String
Dim Device_Model As String
Dim AcqDate As Date
Dim ws as Worksheet
Dim ws_origin as Worksheet
Dim Last_Item as Long
Set ws = ThisWorkbook.Worksheets("Database")
Set ws_origin = ThisWorkbook.Worksheets("Input")

'Input sheet
With ws_origin
    Organization_Group_Name = .Range("C2").Value
    Device_Model = .Range("M2").Value
    AcqDate = .Range("BA2").Value
End With

'Output in Database sheet
If ws.Range("A1").Value <> "" Then
    Last_Item = Range("A1").End(xlDown).Row
Else
    Last_Item = 1
End If

ws.Cells(Last_Item + 1, 0).Value = Organization_Group_Name
ws.Cells(Last_Item + 1, 1).Value = Device_Model
ws.Cells(Last_Item + 1, 2).Value = AcqDate

End Sub

It does the job on the "Database" page (Picks the next empty line etc.)
Right now, How can I code it so that it copies the entire column (Column A, B & C) Regardless of the amount of lines
Best Regards.

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