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This week I have just started working with a father and son who have made that big first step towards a healthier lifestyle. Each week you’ll be able to see what we have been up to and follow their progress. I am inviting you to get involved and track your own progress by filling in the chart below and challenging yourself to be a healthier, fitter you.
This weeks challenge- 12 minute cooper test.
Aim- walk or jog as far as possible in 12 minutes. Then record your distance and try and better your distance next time.
Tip of the week- Don’t stand on the scales during the first month of your regime- focus on working for longer and improving your fitness. Often weight loss is the last in a long chain of changes that occur in the body when we start to exercise. A change in body shape can sometimes be the first visual sign of progress with a reduction in waist and hip measurements.
Contact Julian with all your fitness and nutritional questions at jtbynoe@yahoo.co.uk or call 07903 192726.
Simon Pagenaud has declared victory in the #IndyCarAutographBattle against his Penske teammate Josef Newgarden.
But is it ever really over?
Pagenaud pranked Newgarden with the help of local police. Newgarden was pulled over and told he would be cited for an illegal U-turn and an expired license plate.
But the "ticket" Newgarden was handed after being pulled over had Pagenaud's autograph. And Pagenaud was on hand to see Newgarden's reaction.
Pagenaud made sure to bring up the prank Saturday after he qualified for the Indianapolis 500.
The teammates have been "tagging" each other in various ways all season. Here are some examples.
Thursday’s Senate Judiciary Committee hearing will be both dramatic and extraordinary. Barring any unforeseen developments — and God only knows what might happen next — California psychology professor Christine Blasey Ford will publicly accuse Supreme Court nominee Brett Kavanaugh of sexually assaulting her when they were teenagers and Kavanaugh will repeat his fervent denials, while the nation watches on live TV and tries to determine who is telling the truth.
Of course, the future of the U.S. Supreme Court hangs in the balance, but equally important are the cultural implications of Thursday’s showdown, which could last just as long and run just as deep. The hearing and the very serious charges that made it necessary are coming in the midst of the powerful #MeToo movement that has swept the country in the last year. The testimony will be narrowly focused on what Kavanaugh did or didn’t do back in 1982, but the ramifications of what is said and done by the senators and the witnesses will go much farther.
Just look at Anita Hill’s testimony in 1991 that then-Supreme Court nominee Clarence Thomas sexually harassed her in the workplace. The rushed hearings and belittling treatment of Hill by senators exposed the pitfalls that come with publicly accusing the powerful. Thomas was ultimately seated on the court. But Hill’s allegations shined a spotlight on sexual misconduct, put harassers on notice that attitudes were slowly changing, and inspired a wave of women to run for and win elected office.
The future of the U.S. Supreme Court hangs in the balance, but equally important are the cultural implications of Thursday’s showdown.
At Thursday’s hearing, it won’t just be Ford and Kavanaugh under scrutiny. There will be attention paid as well to how the Judiciary Committee, which is woefully short of female voices, handles such sensitive and serious allegations. Just four of the 21 members of the committee are women. The GOP seats are all filled by men, which is no doubt why Chairman Charles E. Grassley (R-Iowa) chose to fly in a female attorney to question both Ford and Kavanaugh.
The senators have a difficult job ahead to untangle what really happened 30 years ago. Even if an unequivocal determination cannot be made, they have an obligation to try to get as close to the truth as possible, and not to let this devolve into a rote exercise or a partisan charade.
Like many of the shocking stories that have characterized the latest #MeToo moment, the Kavanaugh case raises a number of challenging and complex issues. Among them are how to separate truth from falsehood in he-said-she-said allegations; how to make it easier for women to come forward when they are assaulted; how to distinguish between more egregious and less egregious allegations of sexual misconduct; and how to think about misbehavior that may have occurred in the past, even decades ago.
This hearing is not the only #MeToo showdown there will be, but it’s vital that senators get this one right.
The group fights alongside the Syrian army, Hezbollah, Iranian forces and other militias against insurgents battling to topple Syrian President Bashar Assad.
REUTERS – An Iraqi Shi'ite militia fighting in Syria on the government's side has sent more than 1,000 extra fighters to southern parts of Aleppo over the past two days to reinforce its positions, the group's spokesman Hashim al-Moussawi said on Wednesday.
The group, Harakat al-Nujaba, is fighting alongside the Syrian army, the Lebanese Shi'ite group Hezbollah, Iranian forces, and other militias against insurgents battling to topple Syrian President Bashar Assad.
An advance by pro-government forces on Sunday to the south of the city resulted in the encirclement of the opposition-held half of the city. Moussawi said extra fighters were sent to reinforce areas captured from Sunni Islamist groups.
"More than 1,000 fighters from Harakat al-Nujaba's elite forces were sent to Aleppo to help hold the ground," he said.
Syria's military could not immediately be reached for comment.
Westminster has Little Saigon. Artesia has Little India. Even Anaheim got in the act by declaring a section of Brookhurst Street as Little Arabia.
It's high time Laguna memorialized its very prominent South African community and officially declare itself Little Cape Town. It could be great for business. More people would see us as a smaller version of that gorgeous resort town on the tip of Africa's Southern Hemisphere, where the dramatic, rugged mountains cascade to the sea. Where there's great surf, amazing wilderness, plus Boervorst (farmer sausage), Peri Peri and lamb curries (all available at Mozambique).
Truth is, Laguna is a South African colony, with hundreds of South Africans raising families here. I was lucky enough to have five of them on my radio show last week to talk about the passing of Nelson Mandela and the impact he had on their lives.
It was riveting radio, if I say so myself. In fact, I was so terribly excited to have these five illustrious folks on with their mellifluous accents that I forgot to record the show, so for those of you who missed the live broadcast, I now will do my best to recollect the proceedings.
Our panel included Beverly Walker, proprietor of The Flower Stand, and Debbie Naude, a community volunteer, both from the warm Indian Ocean city of Durbin.
From the business capital of "Jo-burg" (Johannesburg) were Leon "Meschi" Schmidt, a management consultant for a firm called Madiba (Mandela's tribal name), and Cindy Newman-Jacobs, an educational consultant.
And from glorious Cape Town itself was longtime Sawdust Festival glass blowing artist Gavin Heath. All are raising children here. The perfect mix of folks from three of the more prominent cities in the country.
Each recounted stories of growing up under apartheid, and how normal it seemed because society was so well ordered and managed. Most had black servants — but they were loved and treated like family. Plus they were taught that segregation was simply part of their history.
Most of them came of age in the '60s and '70s, when South Africa was isolated in every sense from the rest of the world. They didn't even have television.
But slowly, surely, the walls of segregation began to crack as they got a glimpse of the outside world. For Heath, surfing introduced him to international travelers seeking South Africa's perfect waves. They were Aussies and Euros, and they exposed him to '60s music of protest, from Dylan to the now famous Rodriguez.
In Naude's home, her family voted for the left-leaning "Progressive Party," which advocated abolishing apartheid.
There was enough uncertainty about apartheid in the Newman household that Newman-Jacobs' parents insisted she get a British passport to ensure safe and easy passage to other countries.
Both Naude and Newman-Jacobs are Jewish, and as we spoke it came to light just how instrumental the many South African Jews were in fighting apartheid. Remember, apartheid was enacted just after World War II, so if any group could rally against the injustice of segregation and persecution, it was South Africa's significant Jewish population.
In fact, early in his radicalization, Mandela was mentored by two Jewish men, Nat Bregman and Lazar Sidelsky, who both worked at the law firm where Mandela first clerked.
For others like Meschi, the moment of clarity came when he enrolled in college just after serving his mandatory term in the military, where he blithely upheld apartheid rule. The following year he was thrust into the ferment of university protest, and that's where he developed his consciousness that apartheid was terribly wrong.
"Free Mandela" became the cause they all supported, yet the uncertainty about their future led them in one way or another to travel and experience the world.
What led them to Laguna was mostly a confluence of opportunities and affinities. We have the same climate, friendly vibe, and of course, surf. And while they wear their heritage and history proudly on their sleeves, no one is rushing back to the homeland.
Most visit regularly. Heath is hoping to spend more time there, and Walker said she would return to Durbin were it not for her children and grandchildren living here. But life is just too good in America, and particularly in Laguna, where doors are left unlocked and children run freely, something so many of us Yanks take for granted.
They all agreed that South Africa is one of the most beautiful, amazing places on Earth, with stunning bio-diversity and, of course, the African bush and wildlife. Having visited myself, I can attest to the spiritual, primal power of the place. You won't leave the bush the same as when you entered.
But they also have significant concerns about their country's future. While everyone agreed that Mandela was a mythic statesman, and the only person who could have reconciled the nation without bloodshed, they were mixed on how well he and his successors have run the country.
On the very bright side, there is a burgeoning black middle and upper class in business and government, and that is a major achievement. But crime is on the uptick, and nearly everyone they know has had a violent encounter. Homes are secured with high walls, barbed wire and surveillance cameras.
South Africa has some of the highest rates of HIV, poverty and illiteracy in Africa. Yet it is still the economic engine that produces most of the goods sold across the continent.
Mandela rightfully deserves his place among the pantheon of greats who united a divided country through nonviolence. Hopefully his legacy will bear relevancy when Secretary of State John Kerry heads to the Middle East next month to once again attempt to broker peace with Palestinians and Israelis. It's a message that should resonate around the world, that we are all created equal, regardless of color or belief.
Speaking of which, my radio show the night after Christmas promises to be a lively exchange when we explore the meaning of faith and the nature of reality with a colorful panel of diverse spiritual leaders in Laguna. It will be 9 p.m. Thursday on KX93.5. Only in Little Cape Town. Tune in, bru! And Happy Boervorst to all!
Private payrolls increased by 213,000 after a downwardly revised 263,000 gain in December, according to data released Jan. 30 from ADP Research Institute in Roseland, N.J. The median forecast in a Bloomberg survey of economists called for 181,000.
The results bode well for private payrolls that have been contributing to overall employment growth — a trend that may be reinforced in the monthly jobs report due from the Labor Department on Feb. 1.
The figures showed gains in almost all industries except natural resources and mining. Manufacturing added 33,000 workers, the most since 2014, while hiring in construction increased to a one-year high of 35,000. Service providers added 145,000 workers.
Demand for labor continues to be solid, with employers also reluctant to fire workers, though the outlook is clouded by uncertainty over the trade war with China and softening global growth.
The hiring environment also may have been affected by the five-week government shutdown that ended Jan. 25.
Professional and business services expanded by 46,000 jobs, while education and health services added 38,000 workers.
Companies employing 500 or more workers increased staffing by 66,000 jobs; payrolls grew by 84,000 at medium-size businesses, or those with 50 to 499 employees; and small companies’ payrolls gained 63,000.
With assistance by Chris Middleton.
One of the most difficult things to see as a parent is your child upset after being bullied or made fun of. Their tears and emotional pain become yours, and you want to make sure you do everything in your power to protect them. While it's so important to teach your child to treat others how they want to be treated and not be a bully, you also need to teach them to have the courage to stand up to bullies and help protect those they're hurting.
Before bullying was such a rampant and horrific problem in schools like it is today, 10-year-old me was targeted by a group of girls in middle school. It started with one, the obvious ring leader, but it didn't take long for others to follow her lead. I didn't understand it, because these girls were my supposed "best friends" only days earlier.
Bullying led to insecurities and self-doubt that, I'm sad to say, have followed me well into my 30s.
I was a vibrant little girl, full of energy, and always up for a good time. I was voted "cutest fifth grade girl" (which really shouldn't have even been a superlative!), had a modeling contract, and booked a commercial that same year. While things never got physical, I was put down, purposely left out, loudly whispered about, and had terrible rumors spread about me. After a while, I began to believe the things they were saying, which led to insecurities and self-doubt that, I'm sad to say, have followed me well into my 30s.
When I found myself in a similar situation in high school, I truly began to believe there was something wrong with me. A few of the same girls from middle school participated in the high school bullying, which included things like writing "I'm fat" in permanent marker on my locker and waiting around the corner to see my reaction.
During these years of bullying, no one was standing up for me, comforting me (other than my family), or reaching out to offer a kind word or acknowledge what was happening. I vowed then that when I had children of my own, they would not only never BE the bully, but they would be the one there FOR the bullied. My family was there as much as they could be, but I was never validated among my peers, which only sustained my feelings of self-doubt.
I just pray I'll never have to look into the eyes of my children and see the hurt that I once felt.
As a parent, it's my responsibility to teach my children compassion. I want them to see those who may need a friend and step up. I do this by having conversations about what positive friendships look like; that a friend is someone who helps you feel good about yourself, someone you have fun with, and someone you trust with sharing your feelings. I cultivate their individual interests and allow them to develop different social groups and relationships. Does your child enjoy playing a sport or have a passion for cooking? Being part of a team, club, or group teaches partnership and cooperation. This offers children the opportunity to have a social network of people with shared interests and goals, a network from which they are more likely to have someone stand by them during trying times.
Lastly, and most importantly, you have to model the right kinds of behavior. Consciously and subconsciously, our children look to us for examples of how to be. By demonstrating care, concern, and empathy for others, we empower our kids to do the same. At the end of the day, I just pray I'll never have to look into the eyes of my children and see the hurt that I once felt. We need to do better.
"So very shocked and saddened by finding the obituary for my..."
"I was saddened to hear that Rita had passed away. Jessie..."
Mary 'Rita' Williams, age 86, passed away on July 4, 2017, in Edmonds, Washington, after courageously battling dementia for over ten years.
She was born October 10, 1930, in Detroit, Michigan.
She worked as an executive secretary for the Chrysler Corporation before marrying Al Williams.
Rita and Al moved to Vancouver, Washington in 1965, where they raised their three children. Rita also worked at JC Penney at the Vancouver Mall and was an active parishioner at Our Lady of Lourdes Catholic Church. She moved to Seattle in 2007.
that was always willing to lend a helping hand.
She had a smile that would light up a room.
Rita enjoyed music, skiing, golf, filet mignon, chardonnay and blueberry muffins.
Rita was preceded in death by her husband, Al Williams. Survivors include her three children: Mike Williams of Pleasanton, CA, Patti Coats of Seattle, WA, and Tom Williams of Vancouver, WA; and five grandchildren.
Services will be held at 10a.m. on Friday, July 14, at Evergreen Memorial Gardens. Relatives and friends are welcome at the service and the reception immediately following it.
In lieu of flowers, memorial contributions may be made to the at alz.org or P.O. Box 96011, Washington, D.C. 20090-6011.
The family would like to express their most heartfelt thanks to the owners and staff at Sunset Villa of Edmonds, Washington, for the exceptional and loving care and support provided to Rita.
Please sign her Guest Book at www.columbian.com/obits.
Bradford City last played Bristol Rovers in September. Picture: Thomas Gadd.
THERE's been another two losses for Bradford City since we last checked in and the great escape seems to be in the realm of miracles currently.
But, the news that manager Gary Bowyer has signed a two year deal is cause for optimism, with a big summer of rebuilding expected, whether that's in League One or Two.
For the immediate, focus turns to a trip down to the West Country for a tie against fellow relegation candidates Bristol Rovers.
With the Bantams hoping to get a victory and begin a charge towards performing the unthinkable, they're going to need all the support they can get.
If you're visiting Bristol for the game, we've got you covered.
From travel times and routes, to the best boozers – this guide will give you everything you need.
Prices: £22 for adults (£18 in standing terrace), £18 for seniors and students (£14 in ST), £10 for juniors, £5 for U11s, £11 for ambulant disabled and £5 for disabled U16s.
Tickets can be bought on the City website or at Valley Parade.
Any tickets that weren’t collected before 4pm on Thursday can be redeemed at the Memorial Stadium on matchday.
Away supporters are mainly situated in part of the standing, open terrace of the East Stand, which runs alongside the pitch.
Around 1,100 fans can be accommodated here, but there is also the option for seats in part of the South Stand (behind one of the goals).
The seats here are covered so offer better protection from the elements.
One source also added that it's difficult to generate much atmosphere in the standing zone, so it's also preferably to use the South Stand for that reason too.
The main concern for the big day is how to get there, how long it will take to get there, and where on earth you’re going to park.
The nearest train station to the Memorial Stadium is Filton Abbey Wood, approximately one and a half miles away from the ground, but Bristol Parkway is the most commonly used option and is over two miles away.
Either way, you're going to want to get to Leeds Railway Station as usual and make your way from there to Bristol Parkway Railway Station.
This journey roughly takes three and a quarter hours, depending on whether the train is direct or not.
From Parkway you can then choose to walk to the stadium, get a three minute train to Filton Abbey Wood and walk from there, or get the 73 bus.
If you're getting the bus, you'll want to take a short walk to the bus station section of the train station.