text:
DIY/Renovation, Kitchen, Kitchen Renovation, Renovation
The Roof has a Window!
One of the biggest negatives about our kitchen (I say that word very loosely - we currently have no cabinets, flooring, or anything that resembles a kitchen - but you get what I mean...) is that it doesn't have any windows to the outside, thanks to a conservatory/lean-to stuck at the side. Our new french door is the only thing that brings light into this room - and it's a fairly small french door at that. The dining room also suffers from the same problems and the window in this room looks into the conservatory too. It means the entire back of the house is really very dark. We don't have the space to add any extra windows - and we didn't have the cash to enlarge the opening for our new french door either. The kitchen is actually an extension to the house (albeit a very very very old one - we're still talking Victorian here) and is single storey, which means unlike the dining room which has rooms above, the kitchen has a roof directly above. It was the perfect opportunity for us to add a roof window for some much needed extra light.
And it really is the perfect opportunity! The sun stays at the side of the house for most of the day, which is the perfect facing for a window on the roof. Until we took out a very small home improvement loan, an installation like this, was all but a dream. Now with a few stacks of cash in the bank, it's a reality we can afford! Albeit, with some money saving hacks along the way. Here's a quick view of the kitchen prior to having a roof window put in. You'll notice our ceiling is flat, so we'll be creating a tunnel-like opening, rather than a typical window on a sloped ceiling, which you see in most pictures of roof windows from attic rooms or new-build extensions.
Dimension Issues
When it comes to installing a roof window, they need to be sat either above or below the roof purlin. These can't be cut as they're structural to the integrity of the roof. The problem for us was that because our roof is so small, both the dimensions above and below the purlin weren't large enough to fit a standard height window. In fact, the size was so small it called into question whether we could have a window at all! Our initial plan to buy secondhand from eBay (seriously - if you can, go secondhand!) was also totally blown out the window as this non-standard size was absolute impossibility to find.
We could only afford to have one roof window fitted, so we really wanted it to be a big one. With the height of a new window already limited, we knew we needed the window to be super wide instead. Problem was, finding one that would fit. I had several roofers who told me I couldn't have one, or that I needed two muuuuch smaller windows and that these would be ineffective. Then I also had roofers who didn't even check the construction of the roof and told me I could have whatever window I liked. I certainly wasn't prepared to take risks with roofers who hadn't really checked out the job and my own research had told me that the purlin was a very important factor to consider with roof windows and by absolute no means should they EVER be cut.
I did eventually find a window that would fit the space - despite several roofers telling me I wouldn't be able to. Seriously - who said tradespeople know best?! It was actually the only window I found that was suitable, so our options were somewhat narrow/non-existent to say the very least. The window isn't a standard size so I believe they need to be ordered to be made - I couldn't find any suppliers that kept stock of them anyway.
The size we've gone for is 1140mm(W)x700mm(H) which is almost 20cm smaller in height than standard roof windows. It's definitely not as big as I had hoped, but I was at least very glad to actually find one that would fit. Plus, it's width is still wider than most of the standard sized windows! It wasn't the cheapest window at a touch under £300 but it is a Velux and I had desperately wanted a pine finished one too! I ordered the window from Sterlingbuild.co.uk using a price-match guarantee which meant I also managed to bag myself a gift voucher for John Lewis as well, which I was greatly pleased about. Thanks, Sterling Build!
Why We're Not DIYing
We uuuhmmed and aahhed about doing the work ourselves, in fact I was almost certain we should give it a go - but at the same time we really didn't want the possibility of a leaky roof that could cause endless damage and be a nightmare to put right. Roofing is not something we've ever done before (other than the conservatory roof which was tooooottally different) and this probably wasn't the best place to start. Although that being said - there's plenty of DIYs we've never tackled before and they've ended just fine.
It really doesn't look like a very complex job, but we've played it safe by getting a roofer in anyway. The cost of this was £250, which excludes all the internal opening work which we will be doing ourselves. £250 is definitely a lot of money for something that needs so few materials - but there you go.... That's the glorious profit margins of a trades-person for ya!
Fitting the Window
For a roofer, this job is so very very easy. It took our roofers probably less than an hour to whip out a few tiles, cut some timber to size and whack the window in. I was pretty damn impressed to say the very least. I joked that I hoped it was water-tight and he responded "Of course it is - I've never fitted a window that leaked in my life" ... He wasn't half wrong, we've no problems with it whatsoever.
If you're interested, we used Brian Wallace roofing. He did a grand job, but was adamant at being paid in cash, which I HATE doing. I know this probably isn't something to groan about... but paying cash in hand just makes me all kinds of suspicious. Is anyone else with me on that?!
Opening the Inside
To save money we're opening up the ceiling ourselves, cutting joists, fitting plasterboard and plastering it all ourselves. I did receive quotes to do the whole thing (not that I requested them - but clearly tradespeople thought we were far less than capable of doing any work ourselves....) and the figure was in the region of £700-£900 (excluding cost of window) so there's still SERIOUS money to be saved by doing this yourself.
We started by cutting out the existing plasterboard on the ceiling - which was quite frankly, horrendously dirty work. The ceiling isn't lath and plaster so it had been replaced at some point in its life - but certainly not soon enough. The attic space was FILLED with black sooty dust and on-top of that, there was fibreglass too (dust masks are a MUST!), bits of old slate roof tile, the odd nail, random cables and even a few odd bricks. The wonders of an attic space, eh?! But, it was all so worth it when we began to see the daylight from above.
Grant then cut the timbers that were in the way of the opening with a saw and fitted some new timbers across the cut ones so that everything was re-connected and sturdy again. We made sure to use treated timber (always in a roof space!) and appropriate rust proof screws too. We're actually using long-ass decking screws, just because they were cheap. The new frame needs to be quite sturdy, particularly if you use any part of your attic for storage, as these will be supporting the old joists.
Battening Around the Window
Once the ceiling joists were all cut out and the ends were re-connected with new timber, we could begin battening out around the window. None of this will be structural, but it will provide the framework for fixing the plasterboard to it. This part was fairly fiddly as it needs to be pretty accurate with plenty of awkward angles. Once you have one piece of wood with the correct angles on, you can translate it to the rest of the timber much easier. We purchased an angle finder to take the guess-work out of it as well, which helped a great deal too. Why we've never bought one before is beyond me!
The design of our tunnel is actually 'house-shaped' rather than a tunnel. This is just because we felt it would let more light in this way and it also adds a greater dimension of space too. It was also a good way to avoid the soil sack (which is why our opening isn't quite central in the room and doesn't extend as far across as we'd like) as this runs through the ceiling and takes up a fair bit of room. The battening is quite difficult to explain, so I'll let all the photos do the talking... (To save money, we did also re-use the timber we cut out from the joists as well.)
Fitting Plasterboard
So once the battening was all done, it was just a case of fixing plasterboard. This is again, probably easier said than done as there's still a fair few awkward angles to cut out. One thing to note is that the window actually a lip built into the frame for the plasterboard to slot into. This helps with framing around the window correctly and consistently. Actually it was really very helpful! We battened around the window so that there would be a piece of timber for each side of plasterboard to screw into, as well as one in the middle for extra support too.
Once done, I could then patch any holes or gaps in the ceiling too. I also used some joint filler to fill any small mm gaps between the plasterboard that hadn't matched up quite as perfectly snug as we needed them to be.
So we haven't plastered this space yet, BUT other than that - it's all done! It actually took us A LOT less time than we had thought. Getting the correct angles was a little bit fiddly and it meant a few pieces of wasted plasterboard/timber but on the whole it was much easier than we had been made to think. To quote a roofer "it's the hardest plaster boarding you'll ever do". Well, it's certainly a little more tricky than fitting square blocks to a wall, but it's really not that difficult either.
The amount of light our new roof window lets in is actually unbelievable! I never imagined it would be as good as it actually is. In fact, it's so good that it almost highlights the darker spots of the kitchen (near the french door where there's no roof window) and made me feel like we should have budgeted for another one! We actually have sun rays through the roof window which shine into the dining room in the morning and then they beam across the kitchen throughout the day. You can see how much lighter and brighter the room is below - the light on the left wall in particular really shows it up well!
Light for me is so important, I always wake up feeling more positive on a bright day - so having a bright kitchen was pretty important, particularly when there's no direct windows to look out of. The french doors are lovely, but they certainly didn't do this room quite the bright justice it deserves. I'm thrilled to bits with the window.... If I had more money, I'd definitely have gotten two!
Are you planning on installing any roof windows in your home soon? And do you intend on tackling any part of it DIY style?
- Plasterboard Rasp £10
- Angle finder £9
- Roof Window £295
- Flashing Kit £64
- Timber £17
- Drywall Screws £9 (1000pack - didn't use them all!)
- Decking Screws £4
- Plasterboard £11
Money Spent on Tradesmen:
- Roofer £250
Total: £669
Tweet Share G+ Pin It 2 comments
eMoov 6 October 2016 at 14:46
That is so cool! Having a window in the roof. I think this one is perfect for attics or small spaces. It's good to put a window where the sun's light could pass through. Congratulation to this one!
FZN 28 April 2017 at 13:08
What a cool idea! I was nervous at first because of the issues with insulations, since literally cutting into the roof can be quite hazardous. But it's done so well, and the addition of light makes the entire place look so much bigger. Repairs may be tricky but seems worth the effort!


text:
Blood Press Monit. 2008 Dec;13(6):342-8. doi: 10.1097/MBP.0b013e32830fd07c.
Development of an accurate oscillometric blood pressure device for low resource settings.
de Greeff A1, Nathan H, Stafford N, Liu B, Shennan AH.
Maternal and Fetal Research Unit, Division of Reproduction and Endocrinology, King's College London, St Thomas' Hospital, London, UK.
To assess and develop an accurate blood pressure measurement device for use in low resource settings and by untrained staff, according to the World Health Organisation guidelines.
Ninety-nine adults were recruited to validate the device according to the International Protocol of the European Society of Hypertension. All participants provided written informed consent. Patients with an arrhythmia or unclear Korotkoff sounds were excluded. Nine sequential same-arm measurements were taken from each participant alternating between the test device and mercury sphygmomanometry. Differences between the test device and observers were evaluated according to the criteria of the International Protocol and the Association for the Advancement of Medical Instrumentation.
The device failed the first assessment of the oscillometric function and required modification to both the deflation rate and the algorithm to fulfil the International Protocol criteria. It then achieved an acceptable mean difference of -0.7 (4.7) mmHg for systolic and -2.0 (4.6) mmHg for diastolic pressure (oscillometric function) and -1.9 (3.8) mmHg and -0.9 (3.3) mmHg for systolic and diastolic pressures, respectively (auscultatory function).
The Microlife 3AS1-2 is a semi-automated upper arm device with features consistent with low resource requirements. We successfully developed this device for accurate blood pressure measurement in adults according to the International Protocol, through adjustment of the deflation rate and algorithm. The accuracy and user-friendly design of this low-cost device makes it a highly valuable monitor in clinical practice, particularly in low resource settings and for use by untrained staff.
10.1097/MBP.0b013e32830fd07c
Blood Pressure Determination/instrumentation*
Diastole
Equipment Design/instrumentation*
Health Resources*
Oscillometry/economics*
Oscillometry/instrumentation*
Sphygmomanometers/standards
Systole

redpajama_set_name: RedPajamaCommonCrawl


text:
Mhlangeni, also known as Hertzog, is a settlement in Amathole District Municipality in the Eastern Cape province of South Africa.

Village in the Kat River Valley, 7 km south-west of Seymour and some 27 km north-east of Fort Beaufort. Originally named Tamboekievlei, then in 1837, named after Willem Frederik Hertzog (1792–1847), Assistant Surveyor-General of the Cape Colony from 1828 and surveyor of the Kat River Settlement. It is now known as Mhlangeni.

References

Populated places in the Raymond Mhlaba Local Municipality

redpajama_set_name: RedPajamaWikipedia


BoomCraft is a Adventure game developed by MineCell Creations. The latest version of BoomCraft is 2.1. It was released on . You can download BoomCraft 2.1 directly on Our site. Over 11719 users rating a average 4 of 5 about BoomCraft. More than 5000000 is playing BoomCraft right now. Coming to join them and download BoomCraft directly!
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Tim Perry - You are, Art, Love and you belong.
Tim Perry shares about his Thailand mission and preaches on how we are Art. How we are Loved, plus how we Belong.
Newer PostPs. Ryan - Luke 15 "A pretty awesome chapter.."


So Greece voted no. Top economists recommended they do so, and that's why they're economists, not politicians.
Worst case scenario, Greece will be forced to leave the Eurozone and the European Union. Still struggling financially, they'll be pushed into the arms of their Orthodox brethren in Russia. Greece will degenerate into a nationalist dictatorship. Maybe they'll try to annex Cyprus. Worst case scenario.
Austerity is not fun, but, I don't know, it's sort of the price you pay when governments run huge deficits for decades and you the people keep voting such people back into office. Seriously, just don't get into debt. That is just good advice for everyone. Sometimes debt is unavoidable. But you should still consider it a personal failure. The Euro was a dumb idea. It really was.
"Nobel" laureate Joseph Stiglitz wrote that "a no vote would at least open the possibility that Greece, with its strong democratic tradition, might grasp its destiny in its own hands." Mr. Stiglitz seems to be confused. A number of cities, mainly one, in Greece, thousands of years ago, had a strong democratic tradition for men. There's some democracy in the modern era, but Greek history has been largely dominated by tyrants, emperors, meddling monarchs and military dictators.
Maybe everything will be alright. You never know.


Brightpearl Integrates with Shopify POS.
Brightpearl's Commerce Acceleration Platform now gives retailers more ways to grow their multi-channel businesses.
San Francisco, October 16th, 2013 – Brightpearl (www.brightpearl.com), cloud software that integrates orders, inventory and customer data across different retail channels, today announced another key integration with Shopify (www.shopify.com), a world-renowned ecommerce platform used to create and run online stores. Brightpearl's Commerce Acceleration Platform now integrates with Shopify POS, a point-of-sale system designed to let retailers easily sell in-store, in addition to online. Brightpearl initially integrated with the Shopify platform in April 2013. Brightpearl's expanded integration with Shopify POS now gives multi-channel retailers the ability to achieve even greater insights into their customers' shopping patterns via detailed analysis of inventory, orders, sales and profits by SKU or brand, by channel, and by customer. By integrating with Shopify POS, Brightpearl continues to give retailers the greatest insight into their businesses, allowing them to grow more rapidly.
The integration between Brightpearl and Shopify POS is immediately available to Brightpearl customers, and more information can be found at http://www.brightpearl.com/sales-channels/point-of-sale-software. More information on Shopify POS can be found at http://www.shopify.com/pos.
"Shopify and Brightpearl share a common goal: to give retailers powerful yet simple ways to scale their businesses," said Harley Finkelstein, Shopify's chief platform officer. "This latest integration with Brightpearl is another important step forward, and we're delighted to offer our Shopify POS customers the extra functionality that Brightpearl offers."
create and assign a new channel for POS orders within Brightpearl, enabling insights into individual stores' performance and profitability. Additionally, any outgoing correspondence can be branded based on where the customer made the retail purchase.
Brightpearl was founded in 2007 by two retailers looking for a better way to manage their fast-growing, multi-channel business. Today, Brightpearl provides a real-time, reliable system for small- to medium-sized retailers, which integrates data from customers, orders, inventory and accounting. Using Brightpearl's cloud software and services, retailers can be confident their core data and processes are under control - saving time, money and giving them the freedom to do what they love: merchandising and growing their business. To learn more, visit www.brightpearl.com.
Shopify is an ecommerce platform that allows individuals and businesses to create awesome online stores. Shopify currently hosts over 50,000 active online retailers, including: Amnesty International, General Electric, Tesla Motors, LMFAO, Foo Fighters, Encyclopedia Britannica, Tata Group, Evisu Jeans, DODOcase, Penny Arcade, CrossFit, GitHub, Evernote, and Epic Meal Time. Shopify was founded in 2006 by two snowboarding enthusiasts who wanted to create a better way to sell their snowboards online. Shopify has received $22 million in Series A and B funding from Bessemer Venture Partners, FirstMark Capital, Felicis Ventures, and Georgian Partners. For more information, please visit http://www.shopify.com.


The previous Great NEWS post discussed the Energizing Exercises & Fascinating Fitness Menu and today we look at the cons and pros of the Primal Lifestyle. Primal living embraces the habits and lifestyle of our ancient ancestors that were gathers and hunters instead of city dwellers and farmers. Is it right for you? After much reading, research and soul searching some extremely interesting information came to my attention that prompted me to begin adopting aspects of the Primal Lifestyle.
Living a modified primal lifestyle is quite a radical shift from my extreme raw foods and vegetarian lifestyle from 1998 to 2010. While not living the life of a caveman, adopting many of these principles involved quite a dramatic mindset shift since deciding in 2010 to go to a more primal eating and lifestyle.
To understand this major shift lets begin at the beginning. I was born in San Antonio, Texas and was strongly influenced by my mother and her family who lived on a farm in the Polish community of St. Hedwig near San Antonio. As farmers following their Polish heritage they worked hard and produced the vast majority of the foods they consumed. My grandfather lived to be 93 and it was great to learn about farming and feeding the family. During the depression he even had surplus food he took to San Antonio by horse drawn wagon to sell and then buy items they could not produce.
In their large garden they grew beans (many varieties), beets, black eye peas, cabbage, cauliflower, cantaloupe, carrots, corn, cucumbers, kale, lettuce, okra, onions, radish, red potatoes, tomatoes, spinach, squash (summer and winter varieties), strawberries, watermelons and wild mustang grapes. They also had access to local honey, molasses, oats, pecans, sorghum. My grandmother had a wide assortment of fresh herbs, roots and spices in her garden.
They also raised chickens (eggs), cows (butter & milk), fish, goats, guinea hens, hogs, pigeons, rabbits, sheep and turkeys. This provided the animal products they needed.
The reason for going into some detail is to highlight that the foods were fresh, healthy, home grown, local, natural, organic, seasonal and sustainable. Different seasons of the year produced different food choices. Different fresh vegetables were grown year round and chickens, eggs, meat and milk could be harvested as needed. Surplus foods were canned in jars, cultured, frozen, smoked and stored. It was a very easy, effective and efficient food system.
Contrast that with our modern system of highly heated, processed and treated foods loaded with synthetic additives, chemicals, colorings, flavorings and preservatives. Foods today are mostly manufactured for great taste (excess salt and sugar), long shelf life and low cost (cheap ingredients like GMO canola, corn, soy) instead of health enhancing and nutritional qualities.
For several decades foods have gone through a rapid transformation to boxed, canned, fast foods, frozen foods, junk foods, micro-waved foods, packaged and processed foods that could sit in a freezer or on a shelf for many years without spoiling.
For several decades foods have gone through a rapid transformation to boxed, canned, fast foods, frozen foods, junk foods, micro-waved foods, packaged and processed foods that could sit in a freezer or on a shelf for many years without spoiling. Even though people were trying to eat healthier they often found themselves gaining weight, looking sickly, loosing their energy and suffering from degeneration and disease.
For many economic, environmental and health reasons people became concerned about their diets and based on various recommendations began cutting back on animal products and saturated fats like butter, coconut oils, dairy, eggs, fish, lard and meat. They shifted to more carbohydrate based foods like bagels, beans, biscuits, bread, cereal, chick peas, chips, crackers, fruits, juices, rice, pancakes, pasta, pizza, potatoes, processed oils, sandwiches, soy, sugar, tacos, tofu, tortillas and wraps to replace the fullness and nutrition that had been provided by the foods they gave up. This led to a massive increase in calories and resulted in diabetes, obesity and weight challenges for many tens of millions.
Now the epidemic of being sad, sick, stressed and tired has expanded to billions of people and it is obvious the system is in trouble. For many people the consumption of fresh animal products, fruits, salads, vegetables and wild foods has declined and been offset by a massive increase in carbohydrates which store larger amounts of calories. This has resulted in an eating and lifestyle shift which is way out of balance with our evolution and genetic coding.
After years of going through many adaptations and changes to my earlier eating habits the next step for me was adopting a mostly raw and vegetarian lifestyle which was a big shift. My energy soared, my excess weight melted off, my mental clarity and emotions were soaring and my body and skin seemed to be more vibrant and younger. For a while this was the greatest feeling imaginable and my body cleansed and detoxed releasing a significant amount of toxins and waste material.
My body responded well to this and a short while later enjoyed long distance running and even marathons. After several years of fairly strict compliance my body peaked and after loosing too much weight seemed to decline. Maybe it was from not receiving enough calories or the right combination of carbohydrates, fats and proteins in spite of eating many of the best foods and superfoods on the planet.
A shift to organic eating can have a big impact on your health.
After years of reading articles from Dr. Mercola, The Weston Price Foundation and other whole food and Paleo/Primal promoters it seemed like it was time to shift again to a healthier version of my younger days by adding back the organic eggs and grass feed animal protein and wild fish. My body responded quickly to the food items being added back and my weight stabilized and muscle mass began to increase. While not at my ideal weight yet, things are on track for the muscle mass gain and strength to continue and be back at my college weight of 165 pounds by 2014. When your weight is too high or too low it may be a sign your body is not happy with the exercise and food program you are following.
These days my eating routine is about 70% raw or slightly warmed berries, fruits, green leafy plants, fermented foods, mushrooms, roots, vegetables, sprouts and sea weeds including maybe 10% of which is amaranth, black and red cargo rice, chia, oats, quiona and sourdough or sprouted grains like rye and millet. 20% is in the form of raw fats, nuts, oils (coconut, grapeseed, olive and sesame) and seeds. This is combined with about 10% organic eggs, grass fed meat, cold processed whey and wild fish (anchovies, herring, mackerel, salmon, sardines). Almost no processed and refined corn, white flour, wheat, white potatoes, white rice or white sugar is consumed.
Our Paleo ancestors were gathers and hunters. This meant a diverse variety of berries, eggs, flowers, fruits, greens, herbs, mushrooms, nuts, roots, seeds, vegetables, sea weeds and tubers. A Primal lifestyle involves switching to the activities and diet of our ancestors which consumed berries, greens, herbs, nuts, roots, seeds, vegetables and fair quantities of meat, fish and fowl. That also means avoiding fast food, junk foods and processed foods. The focus is on whole foods from a wide variety of sources. Most fake foods, grains, processed products, refined foods and sugars are avoided.
Primal exercises focused on natural activities and exercise that involved carrying, climbing, jumping, lifting, paddling, running and walking. Most activities are done outdoors in the fresh air and sunshine for optimal natural health and vitality. Gadgets, gyms and machines are avoided in favor of a more natural approach. Exercise is often done barefoot or while wearing minimal foot gear.
Many Paleo types like to avoid the artificial lights, fast lifestyle and staying up late at night in favor of getting more sleep and tuning into their natural biorhythms.
Choose berries and natural fruits and avoid the hybrid and seedless fruits (like grapes, oranges, watermelons).
Avoid artificial, boxed, canned, frozen, microwave, preservatives, processed, refined, synthetic and treated foods. If it does not grow in its natural and wild state avoid it. Avoid chemical fertilizers, fungicides, herbicides, insecticides and pesticides as much as possible.
Eat real whole foods. Food with additives, coloring, flavorings, HFCS, ingredient lists, labels, packaging and refined sugar are best avoided.
Eat healthy fats like avocados, nuts, oils (coconut, grape seed, olive, sesame) and seeds.
Eliminate most refined grains, hydrogenated trans fats and sugars. Choose ancient grains and seeds like buckwheat, chia, quiona and wild rice.
Engage in natural movement exercise and fitness. Think how our ancestors lived before the introduction of high-tech gadgets and machines in gyms today. Exercise from two to five hours per week with low level aerobic activities like: biking, hiking, swimming or walking. When possible go barefoot on the beach, grass or trail. When you are not barefoot, wear as minimal foot support as practical.
Participate in body weight exercise (planks, push ups, pull ups etc. and full range of motion jumps, lifts, lunges and squats.
When you are physically fit and ready for running short intervals and sprinting add this to your routine. Or choose high intensity interval training routines that work for you to develop your core and major muscle groups.
Invest some time each week engaged in challenging and fun activities like climbing, exercise ball, kettlebell, medicine ball, soccer, stairs, throwing, Ultimate Frisbee and weights.
Be sure to get adequate sleep each night and be in cycle with the season and sun. For many people this may mean being in bed by 9 or 10 and sleeping until 5, 6 or even 7 AM.
Being outdoors in the fresh air and sunlight as often as possible is also important.
Connecting with the earth and nature is important to remain balanced, calm and centered. Chronic distress and stress leads to illness and disease.
Connecting with the earth and nature is important to remain balanced, calm and centered.
While our ancestors had to contend with concerns for food, shelter, water, weather and wild animals today we face an even longer list of life stressors that keep us in a fight or flight mode much of the time. These variables can quickly impact our quality of life if we do not take specific steps each day to maintain our body, mind and spirit in a harmonizing and healing way. A primal lifestyle may be the right path and mastery action plan to help you turn back the clock and help you relax, rest, restore and rejuvenate your body and mind for a happier and healthier life.
Remember to listen to your intuition and look at your body to feel and see what is working or not working. If you are not getting the results you want after a reasonable amount of time it may be time to change your approach. Also notice how the person delivering the information and suggestions feel and look. Are they walking the talk and looking energetic, glowing, healthy, resilient and vibrant? Many self proclaimed experts have limited experience, perspective, success and time in their field and may not be seasoned and sensible enough when it comes to what is best for you. Use your common sense and look at long term trends versus short term theories.
This Great NEWS post shared the basics concepts of the Primal Lifestyle. These simple recommendations and resources when added to your current rituals and routines may help you shift your happiness and health to the next level. My outcome is to educate, empower and energize you to look at new information and see it in a light to determine if it fits and it works for you. The Primal Lifestyle has many advantages and benefits to help people feel better, live longer and look fantastic. Are you open and ready to pursue primal?
Are there areas of your exercise, fitness and nutrition program that are not working well right now? Is your food, nutrition and physical training providing the body you desire and deserve?
Recommended readings include: Articles from Dr. Mercola at www.Mercola.com, Mark Sisson at www.marksdailyapple.com and Weston Price Foundation at http://www.westonaprice.org.
What comments, commitments or questions do you have regarding primal eating and fitness?


As our flagship grassroots campaign, this program holds great significance in terms of forming the character of the New York Nanum Foundation. Individuals of all backgrounds have been encouraged to join in the efforts to alleviate poverty and injustice through the 1% NANUM Campaign.
It is through this campaign that NYNF can confidently proclaim that it is a foundation built, not by one individual or one corporation, but by everyone's collective efforts. The amount is less important than that we give and give continuously to make a tangible community impact.
The 1% Nanum campaign emphasizes a continuous spirit of sharing and giving by encouraging manageable recurring monetary donations as well as donations of time, talent, and goods.
Donations are not just welcomed from the wealthy. To the contrary, our goal at Nanum is to involve as many individuals as possible by spreading the Nanumspirit of sharing through our communities. By so doing, more and more people can participate in the act of sharing. This kind of grassroots participation goes to the core of the NY Nanum Foundation's spirit and purpose. As the campaign goes forward, we will stay in touch and inform you of its progress. We hope that the 1% Nanum campaign will aid in creating a community built on compassion and goodwill.
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Opals Down Under
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Queensland Opal Mining Fields
The home of Australian Boulder Opal
Queensland produces boulder opal, an unique type of opal which is found attached to a host rock, ironstone. Boulder opal is unique to Queensland, and occurs in deposits in weathered sedimentary Cretaceous rocks in the west of the state.
Much opal mining in Queensland is carried out in 'open cut' mining operations, which is vastly different to shaft mining.
The Queensland opal fields are within a belt of deeply weathered Cretaceous sedimentary rocks known as the Winton Formation, which extends in a north-westerly direction from the New South Wales border at Hungerford stretching west of Cunnamulla, Quilpie, Longreach and Winton to Kynuna, a distance of about 1000 km.
Queensland's opal mining fields are located in the west and southwest of the State, and include:
Yowah field (the southernmost field centred on the small town of Yowah—includes Black Gate)
Koroit field (north-east of Yowah)
Toompine field (east and south-east of Toompine—includes Lushingtons, Coparella, Duck Creek, Sheep Station Creek and Emu Creek)
Quilpie field (west and north north-west of Quilpie—includes some of the more productive mines in recent times—Pinkilla, Bull Creek, Harlequin, and probably the most famous of all, the Hayricks.
Kyabra-Eromanga field (west and north-west of Eromanga)
Bulgroo field (north of Quilpie field in the Cheviot Range—includes the Bulgroo, or Germans—and Budgerigar to the north )
Yaraka field—includes the mines in the Macedon Range, such as Mount Tighe
Jundah field (west of Jundah over the Thompson River—includes Jundah and Opalville mines)
Opalton-Mayneside field (centred on the old abandoned township of Opalton, and to the south in the Horse Creek – Mount Vergemont area)
Kynuna field—the most northerly field, south of the township of Kynuna.
Boulder opal is widely distributed in rocks in these areas, in generally elongated or ellipsoidal siliceous ironstone concretions or boulders ranging in size from less than a few centimetres to more than 20 cm. Concretions up to 5 cm across, known as 'nuts', may host a kernel of solid opal or contain a network of thin veins of opal through the ironstone. This variety of opal is prevalent at Yowah where the concretions form distinct bands—the well known 'Yowah-nuts'.
These opal fields lie within a 300 km-wide belt of deeply weathered Cretaceous sedimentary rocks known as the Winton Formation. This extends north-north-west from Hungerford on the New South Wales border, west of the townships of Cunnamulla, Quilpie, Longreach and Winton, to Kynuna, a distance of about 1000 km.
Boulder opal is widely distributed in rocks in these areas, in generally elongated or ellipsoidal ironstone concretions or boulders, from a few centimetres, to up to 3 m across. The boulders may be confined to one or more layers or randomly distributed through the weathered sandstone. Their composition ranges from sandstone types (a rim or crust of ferruginised sandstone surrounding a sandstone core) or ironstone types (composed almost entirely of iron oxides).
The opal occurs as a filling or lining between the concentric layers or in radial or random cracks in the ironstone, or as a kernel in smaller concretions or nuts. (as found at Yowah and Koroit fields, the famous 'Yowah-nuts'). Matrix opal is where the opal occurs as a network of veins or infilling of voids or between grains of the host rock (ferruginous sandstone or ironstone). Rare seam or band opal is also found and is typically encased in ironstone.
Pipe opal occurs in pipe-like structures which may be up to several centimetres in diameter within the sandstone and these structures may be hollow or opal-filled. Wood opal is occasionally found replacing woody tissue material.
As opposed to other sedimentary precious opal, boulder opal is attached to the ironstone, and stones are usually cut with the natural ironstone backing intact. Solid opals may be cut from the ironstone material where the opal is of sufficient thickness. Boulder opals are fashioned to standard shapes and sizes but are also cut in freeform shapes to highlight their individual beauty and to avoid wastage. Magnificent picture stones are also cut but these are mainly of interest to collectors rather than for jewellery use.
Quilpie opal fields
Looking for colour? In these parts there's plenty of it, to be found both in the stories relating to the early settlement of the region and also that 'colour' which is sought from beneath the surface of the bush earth. Quilpie is best known as an opal town. It is often referred to as the home of the 'Boulder Opal' as the area is the largest producer of this type of opal in the world.
Located 980 kilometres west of Brisbane and 208 kilometres west of Charleville, Quilpie is the commercial and social centre of the Quilpie Shire. The name of the town was derived from the Aboriginal word 'Quilpeta' meaning Stone Curlew.
Relatively young, Quilpie was declared an official town on 29 April 1917, in the same year the railway line from Charleville to Quilpie was completed. Quilpie is rich in grazing history beginning with the pioneering efforts of families such as the Costello's, Tully's and Duracks.
Quilpie is located on the banks of the Bullo River in the famous Channel Country of western Queensland. The shire is supported through primary industries such as sheep, cattle grazing, oil, gas and opal mining. Apart from these main industries Quilpie Shire houses a keen and talented artistic community.
Winton opal fields
Rich in history, Winton was originally known as Pelican Waterhole and was first settled in 1875. The town is best known as the place that Banjo Paterson wrote Waltzing Matilda in 1895, whilst at Dagworth Station outside Winton. The first performance of the ballad was reported to be at Winton's North Gregory Hotel on the 6th of April of the same year. Winton is recognised as the 'home' of Australian bush poetry, hosting the annual Bronze Swagman Award, one of the country's most prestigious literary awards.
Queensland and Northern Territory Aerial Service (Qantas), Australia's national airline was formed in Winton in November, 1920 and its first board meeting was held in the Winton Club on 21st February 1921.
During the Great Shearers' Strike in the 1890s, 500 shearers camped just south of Winton and the town was placed under marshal law. This was the beginning of the foundation of the Labor Party.
Winton is famous for its water supply which thrusts its way to the earth's surface from three artesian bores, all around 1,200 metres deep emerging at a temperature of 83 degrees celsius. The water is sourced from the Great Artesian Basin which provides water for most of Australia's outback.
Winton is in the centre of Matilda Country, a diverse region in which vast mitchell grass plains are broken by magnificent coloured gorges, ridges and jump-ups. Visitors to the region will be amazed by the vastness of the plains and the undulating nature of the landscape. There is a wide variety of animal and bird life in the area, generally best seen around dusk and dawn on minor roads and tracks.
Day trips from Winton take visitors to Opalton, one of the oldest opal fields in Queensland; Combo Waterhole, where the swaggie of 'Waltzing Matilda' fame reputedly met his fate; the vintage sandstone homestead of Old Cork Station; and Lark Quarry, where 93 million year-old fossils capture a dinosaur stampede.
Opalton opal fields
The Opalton Field, also called the Fermoy Field was one of the largest and most extensively worked opal deposits in Queensland. It is a good example of typical opal country in western Queensland and offers the visitor the opportunity to experience first hand the remoteness and harsh conditions endured by the opal miners. Mining activity on the field is mostly limited to small-scale hand mining but some larger operations using heavy machinery are present in the surrounding area.
The Opalton Designated Fossicking Land was established in 1995 under the Fossicking Act 1994 by the then Department of Mines and Energy, with the co-operation of the Winton Shire Council and the landholder to provide for tourist and recreational fossicking. The Opalton Field is located about 124 km by road south-southwest of Winton. Travelling from Winton take the Jundah Road (mostly unsealed) and travel 15 km, turn left and travel a further 109 km (unsealed road) past Weona Homestead to Opalton. Visitors are requested not to call at 'Weona'.
The Opalton area attracts large numbers of visitors and is popular with tourists as a place to "speck" or"noodle" fragments of opal or ironstone matrix from the surface or from the spoil dumps of old workings. However, known areas of shallow ground, such as the old Brilliant Claim area, may offer the more serious fossicker a chance to dig and find that outstanding gem.
Yowah opal fields
The Yowah opal field which includes the nearby area known as Black Gate is the southern-most opal mining centre of western Queensland. It is popular with tourists and fossickers as it has easy access from main roads and has shops, fuel, telephone, caravan park, and a permanent bore water supply. A small local population increases significantly during the winter season. The Yowah Fossicking Area has been established by the Department of Mines and Energy with the co-operation of the Council of the Shire of Paroo and the landholder to provide for tourist and recreational fossicking.
Yowah is about 160km west of Cunnamulla. Travelling towards Thargomindah, turn off to the right about 18km west of Eulo onto the Yowah / Toompine road and travel 48km via Alroy homestead to the Yowah-Quilpie turnoff. Continue a further 23km to Yowah; this last 23 km is unsealed. From Quilpie, drive 110km through Toompine to the Eulo / Yowah turnoff. Turn left and follow this mainly unsealed road for about 56km to the Yowah turnoff, and then continue the further 23km as above.
A feature of the Yowah field is the occurrence of precious opal in siliceous ironstone nodules generally referred to as "Yowah Nuts". These nuts range from about 5mm to 200mm across, have a spherical or ellipsoidal shape, and show alternate concentric rings or bands of light and dark brown siliceous ironstone. There is sometimes a kernel of precious opal which is the main source of the gem. The nuts are found in layers (150 to 600mm in thickness) at depths up to 20m in a ferruginous sandstone, and are commonly associated with mudstone fragments or clay pellets. The main layer is located near the contact between the sandstone and underlying mudstone / claystone, but scattered nodules, and in some cases a second band, may occur above. The lateral continuity of the nut bands is somewhat difficult to predict owing to the irregular bedding of the strata, as well as the lack of any detailed
mapping. In some shafts, the nut band was not encountered, but the sandstone at its contact with the mudstone was found to be more ferruginous and cemented by partial opalisation into a hard band, which also contained opal in the form of seams and pipes.
The eastern part of the Fossicking Area has always been popular with tourists as a place to "speck" or "noodle" fragments of opal or ironstone matrix from the surface or shallow depth. In this area the main nut band appears to have been exposed at the surface, so that a layer of loose rubble of broken ironstone nut fragments covers the surface to a depth of about 600mm. Spotting chips of opal or fragments of matrix while digging through this
material is relatively easy with a bit of practice. Fragments may also occur on the spoil heaps of shafts from the old mining activities.
Opals from Queensland
Here's a sample of the latest opals from Queensland currently available in our Australian opal catalogue:
Queensland Holidays
"Opal in South Australia", Mines & Energy Resources, SA
"Opal", Qld Dept. of Mines & Energy
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Por Anjos e Demônios pode estar à procura de:
 Anjos e Demônios (filme), filme brasileiro de Carlos Hugo Christensen (1970).
 Angels & Demons, em português Anjos e Demônios, livro de Dan Brown.
 Angels and Demons (filme), em português Anjos e Demônios, filme de Ron Howard baseado no livro de Dan Brown, lançado em 2009.

Desambiguação


What does she mean?! I know I am being mysterious. And a huge dork! Hey Im on Day 2 of The 3 day refresh cut me some slack!
I am def not this happy right now. But I will be lol.If you are wondering, "What the hell is The 3 Day Refresh?" You can go here.
First off, I did not do this to lose weight, I am very happy with where I am currently at. (I can keep improving muscle definition and that is a current goal) The 3 Day Refresh is a great way to jump start weight loss if that is what you are looking for. It will help you reduce cravings. Which is what I needed.
Hello, my name is Kala and I am a coffee addict. We are not talking a cup or 2, we are talking 3+ daily… NO just NO I should be able to function without that much caffeine. I also was laying in bed till 2 staring at the walls… hmmmmm I wonder why???
I also have for some reason been breaking out on my face. Apparently my face did not get the memo that I am 29 and not 13… WEIRD and slightly Annoying.
Like Do I need to write it a note?
So Any Way How are my days so far.
Day One. Went Pretty well did not get overly hungry and was way better when I kept myself distracted, so I worked a lot yesterday… Here's what my food looked like.
I was also very achy and crashed at like 930. It was not a solid sleep because I was sore. I was cranky in the morning and almost caved and had a slight cheat of coffee. Rest easy I did not. Day 2 got better after I did a little Piyo with Riley.
And we got out of the house. Not hungry which is great and I cant wait for bed. (Side note… I should be going up on St hood any minute for making my family 2 nights in a row without a single cheat. So Yay me!!) Day 2 food..
So I cannot wait to share my results with you all on Thursday!!
Want to read about my Previous experience with the 3 Day Refresh?
Hey!!! Today was day 2 of my workouts!! Woohoo!! Day 2!! Why am I excited about that? Well although I don't always want to workout, or love to do them, but finally feeling good and getting back to it feels great!! Plus I was starting to lose all the hard work that I had put into my body. I want to look strong… What am I doing now?
I wanted to share with you my before pictures.
The schedule is 6 on and one off. So far I have done chest and Tris. Then leg day whew.
A big factor of motivation is figuring out WHY you are doing it. Why you decided in the first place that it was time to make a change.
I started my journey shortly after my 2nd child. I believe I started for everyone but me. I found comfort in food and booze, I knew that needed to stop. I wanted to never be the frumpy wife or the mom that could not run after her kids. But it was for them, for my family. See I became just a Mom. Everything was about the family and I started to lose Me. I had my first daughter at 17, so I never really figured out exactly who I was anyway. A mother is all I knew that I wanted to be.
Over time this started to shift. I do this workouts for me. So I can feel good about myself and love the way I look. So I can be a role model. Not just to my kids but to others fighting through the same battle. That 30 minutes I pit in just about every morning is for ME. It is a priority and I refuse to get lost behind other things now. Taking 30 minutes for myself is not selfish it is necessary. What's your why? Do it for you.


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is an open world exploration video game developed by Shedworks and published by Raw Fury. It was released on , for Microsoft Windows, Xbox One, and Xbox Series X/S, and released on PlayStation 5 on .

Players control Sable, a young girl who embarks on a coming-of-age rite of passage: a search for an appropriate mask and return to her nomadic clan. Exploring the ruined desert planet of Midden, Sable encounters several characters who help her find her place in the world, as well as giving her several tasks that often involve solving puzzles and platforming through rock formations or ancient ruins.

Gameplay

 is an open world exploration video game, in which the player can roam and adventure in a non-linear way. The game has no combat or set storyline, since the narrative is explored through NPC dialogue and environmental cues, such as remnants of an ancient civilization left to interpretation. It emphasizes simple puzzle-solving and discovery, traversing sand dunes and ruins. Platforming mechanics are put into place through a stamina gauge that allows for running and climbing, as well as the ability to glide in mid-air.

Parts of the game are customizable, such as Sable's hoverbike and clothing, including the story driven masks. Both hoverbike parts and clothing items can be acquired either by simply exploring the game's world, or by completing quests given by an array of characters, which often revolve around collecting small materials such as bugs or fruit. While clothing is purely cosmetic, with the exception of a few masks, different hoverbike parts affect how the player traverses the world of Midden, with different parts offering several degrees of manoeuvrability, acceleration and top speed.

Development

Daniel Fineberg and Gregorios Kythreotis began development on Sable in 2017, working in a shed belonging to the latter's parents. The two-person indie development team is known as Shedworks. Writer Meg Jayanth also contributed to the game, while musician American singer-songwriter, Michelle Zauner using the name of her band Japanese Breakfast provided the game's soundtrack.

The game's concept came from the planet Jakku on Star Wars: The Force Awakens. Its art style was inspired by the sci-fi works of Jean Giraud, aka Mœbius. The game was also inspired by Breath of the Wild, of The Legend of Zelda series. Each of the game's environments are hand-crafted.

The game premiered at the E3 2018 PC Gaming Show, where it was nominated for Best Independent Game. Originally scheduled for 2019, the game was twice delayed for a 2021 release. Its release was supported by Raw Fury and Microsoft. The game was showcased at the 2021 Tribeca Film Festival, where it competed for the inaugural Tribeca Games Award.

Reception

Critical reception
Sable received "generally favorable" to "mixed or average" reviews, according to review aggregator Metacritic.

Jonathan Peltz, writing for Wired, praised the game as "[...] gorgeous and endlessly GIF-able". Alice Bell of Rock Paper Shotgun, credited the game for looking "[...] fabulous in the flesh" and managing to meet the aesthetic expectations set by trailers and teased content. However, she faulted the game for a number of small irritations, including clunky driving mechanics and difficult navigation, comparing these to the annoyances caused by grains of sand in reality. Inverse's Tomas Franzese praised the game for its relaxing qualities. The Washington Post liked the game's approach to the post-game, saying that it adopted "one of the most easygoing approaches to an endgame I've come across in an open-world game".

PC Gamer's Natalie Clayton enjoyed the various points of interest placed throughout the world, describing it as "enigmatic" and "memorable". GameSpot praised the writing of the title, especially praising how it helped normalize characters, "The writing is a strong point, too, namely because it's relatively understated. These characters are just regular people going about their lives, and this is reflected in their personable dialogue". Game Informer liked the side content of the game, noting how it created "narrative variety" and made use of unexplored parts of the map. The Guardian felt the open-ended nature of Sable's world and narrative helped set it apart from other open world games, saying that, "There are whispered points of interest, but there is no wearying to-do list, and as such your journey and destination are uniquely, wonderfully personal".

Awards and accolades
Sable was nominated for the "Best Debut Indie Game" award at The Game Awards 2021, while also garnering nominations for the Golden Joystick Awards' 2021 categories of "Best Audio" and "Best Indie Game", and also "Outstanding Achievement for an Independent Game" at the 25th Annual D.I.C.E. Awards. Sable was also elected as PC Gamers Best Narrative of 2021.

Potential adaptation
In October 2021, Raw Fury announced that they had entered in a first-look deal with dj2 Entertainment to develop adaptations of games including Sable, Night Call, and Mosaic for film and television.

Soundtrack

Sable (Original Video Game Soundtrack) is a soundtrack album by American indie rock band Japanese Breakfast for the 2021 video game Sable. It was released digitally by Sony Masterworks and Dead Oceans on , with CD copies released on , and vinyl set for release on . The album was preceded by the single "Glider" on .

Michelle Zauner, the band's lead singer and songwriter, was contacted by Fineberg directly to compose the soundtrack, as he was aware of her enjoyment of video games. Zauner began writing the score with concept art and some written descriptions of places in the game for inspiration and guidance. The game's developers sought someone who had not previously composed a video game soundtrack in the hopes of avoiding stylistic conventions associated with scoring games. Zauner has called the song "Better the Mask", written for the game, her "favorite song [she has] ever written as an artist.".

Composition
The soundtrack of Sable consists mainly of ambient pop songs with "new age-inspired instrumentals that nicely conjure the environmental landscapes and moods of the game play". It combines synthesizers, guitars, and both digital and analogue percussion to craft "textured and deeply enveloping soundscapes". "Glider" and "Better the Mask" are two traditional indie pop tunes, with the later inspired by 1970s singer-songwriter music. The score is mainly location-based with different tracks differentiating the in-game cycle of night and day.

Critical reception
Matt Collar of AllMusic said that the album "evoke[s] the poignant lyricism of a Hayao Miyazaki anime soundtrack" and praised Zauner's "ability to translate wide-eyed filmic emotions into pop magic." Pitchfork writer Zhenzhen Yu called the score "Not so much an album as the nerve system of a narrative" and said that it would be "best experienced alongside the physical act of in-game exploration."

Charts

References

Further reading

External links

2021 video games
Windows games
Xbox Series X and Series S games
Indie video games
Open-world video games
Adventure games
Video games developed in the United Kingdom
Single-player video games
Xbox One games
Video games with cel-shaded animation
Video games featuring female protagonists
Raw Fury games


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Ubisoft's Prince of Persia remake postponed indefinitely
The Sands of Time was due in March and will now launch at a "later date," the company said
The remake of 2003's Prince of Persia: The Sands of Time has been pushed back once again.
The release has been pushed to "a later date" without clarifying what that might mean. Ubisoft announced the decision on Twitter, saying the delay will enable its teams to "deliver a remake that feels fresh while remaining faithful to the original."
"Since announcing Prince of Persia: The Sands of Time Remake in September, we saw an outpouring of feedback from you on his beloved franchise," Ubisoft added. "It is your passion and support that is driving our development teams to make the best game possible."
The remake was announced at Ubisoft Forward 2020, and had an initial release date of January 21, 2021. Back then, the reveal drew criticism for its visuals, deemed a bit flat and uninspiring.
Reacting in an interview with The Mako Reactor, game director Pierre Sylvain-Gires said this was intentional, to give the game "a unique look."
However, in December, Ubisoft announced that Sands of Time was delayed to March 2021.


After U.S. corporations got a big tax cut in December, a flurry of announcements touting bonuses and pay raises for hourly employees raised hopes that the cash windfall would keep flowing down to American workers. But the sharing of wealth hasn't been as generous as hoped. The early payouts, such as one-time awards of $1,000 given to certain workers at AT&T, Comcast and Walmart, and $2,500 in stock awards for Apple employees, were praised by the Trump administration and Republican members of Congress. They trumpeted the awards as examples of how the $1.5 trillion tax cut would result in bigger paychecks for middle-class employees. But the number of companies letting workers know they are getting a bonus, raise or other form of financial compensation has slowed to a trickle. Most of the extra cash from tax savings is going into the pockets of stock shareholders through dividend increases and companies buying back their own stock in hopes of boosting its price. A Bank of America Merrill Lynch analysis found that fewer than 45 of the 500 big companies that make up the broad Standard & Poor's 500 stock index have paid out cash bonuses to their workers in the four months since the new tax law took effect. By the bank's count, about 150 — or roughly a third — of S&P 500 companies have publicly announced their tax-cut spending plans, citing data through March 27. Continue reading: .


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Shero: Buying out Zubrus creates flexibility to add forward
By Ryan DadounJul 29, 2015, 6:27 PM EDT
While nothing is imminent, the New Jersey Devils' decision to buy out Dainius Zubrus has set the table for them to make a trade or free agent signing.
"It really wasn't about Dainius himself," Devils GM Ray Shero told The Record. "It was more about the roster spot/flexibility moving forward. … If something comes along and we don't have a roster spot – not so much the 23-man roster, but up front in terms of let's say you're carrying 13 forwards, 14 forwards and you don't have any spots – then you can't do anything."
It certainly wasn't about freeing up cap space given that Zubrus' $3.1 million cap hit for 2015-16 will count fully against the team's books even after the buyout because he was a 35-and-over signing. The Devils are still saving roughly $1 million of this way, but Shero insisted that this wasn't a financial decision.
There are still teams that are looking to get into a better cap position, such as the Chicago Blackhawks, that Shero might have his eye towards as he clears some room on the team's roster. There's also some noteworthy free agent forwards left, including Stephen Weiss, Martin Erat, Tomas Fleischmann, and Jiri Tlusty.
Failing that it gives the Devils an opportunity to have one of their younger players on the roster as New Jersey looks to show signs of progress offensively after spending three straight seasons in the bottom-five in the NHL in terms of goals per game.


Just a little extra motivation for those of you running at the Cascade Half/10k this weekend! The Strava Segment of the Week this week is the Cascade Finish, a 3.02-mile segment that is part of the course … the last 3 miles of the half if I'm not mistaken. This race is known for being a pretty fast course, with only mild inclines and declines; and for the start/finish location with gives participants access to the Cascade High School gym to stay warm both before and after the race.