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25 years later: How an officer forgave shooter who left him paralyzed

Officer forgives shooter who left him paralyzed

DALLAS -- In home movies, Tony Crawford is the smiling redhead building a backyard fence, doting on his infant daughter and pushing the toddler around in her baby car.

He and his young wife were completely unaware that their lives were about to change forever.

“I have told people one day he left for work and could walk and then he couldn't,” says Patricia Crawford, his wife.

It was 25 years ago this month when Dallas police patrol Sgt. Tony Crawford, then 31, answered what appeared to be a routine call. He’d been on the force for nine years.

Two suspicious teens were pushing a bike through the neighborhood behind Lakewood Elementary. They had run away from a youth center near Georgetown. The worst thing they’d done up to that point was skip school.

The boys, 15-year-old Brad Ehly and 14-year-old Jeramy Dillingham, had a stolen gun.

“Brad told Jeramy if he stops to talk to us, if it looks like we’re going to jail, you divert his attention and I’ll kill him,” Crawford said.

As Crawford patted down Dillingham, Brad pulled the gun and aimed it at his head. Crawford saw the gun and pushed it away just in time as it fired.

Ehly twice tried to shoot him in the chest, but it didn’t fire. Dillingham ran away as they struggled.

“I finally shoved him as hard as I could and I was going to dive behind a pole that was behind me and take cover,” he says. “When I turned my back to dive, he pulled the trigger.”

The bullet went under his vest, traveled over his kidney and severed his spine.

“The minute the bullet impacted my spine I knew I was paralyzed,” he recalls.

As he lay bleeding on the ground, Crawford says he felt the gun in his ear as Ehly repeatedly tried to fire the gun. He then tried to shoot Crawford with his own gun.

Dillingham returned and tried to pull Ehly him off.

“Brad got so enraged about his gun not working that he started beating me over the head with it,” Crawford says. “He knocked out a bunch of teeth and gave me a skull fracture.”

Crawford begged Ehly not to kill him.

“I was trying to reach for a picture that I carried of my daughter in my pocket to show them, 'Hey, you're fixing to widow my wife and orphan my child,' but they ran away and left me there in the gutter,” he said.

Patrick was at home when officers knocked at the door. Fifteen-month-old Meredith was in the bathtub.

“I saw two of them standing there I knew that he was dead," she said. "That was one of the first things I said was, 'Is he dead?"

That night, Dallas Police Chief Bill Rathburn came to Crawford's hospital room. Crawford says Rathburn told him not to worry about his job, that there would be a job waiting for him when he could return to work.

Before then, an officer in that situation wouldn't have kept his badge and Crawford would have been forced to take a disability pension.

“I knew a disability pension wouldn’t cover it,” he said. “I was only 31 years old and I was facing life from a wheelchair.”

These days, six percent of the force is reserved for officers who can't return to full duty.

“Not being a part of that would have been a heartbreaking for me so be able to go to work, still able to wear a uniform and still able to be to help people and still be known just as a police officer, but a Dallas police officer was very important,” he said. “I can’t thank Chief Rathburn enough for what he did.”

Two weeks after the shooting, Crawford would speak to the media. He still had a bruise under his eye.

“I’ve told everybody I’m not rolling out of here,” he said. “I’m walking out of here.”

It was not to be. He would not never walk again. The bullet remains lodged in his body. He has no feeling below his waist.

Crawford spent three months in rehab, learning to live life in a wheelchair.

“You learn to do things differently,” he said. “I actually taught my daughter to ride a bike. We figured a way.”

When all he wanted to do was sleep and sit in a recliner, she made it clear that that wouldn't work.

“After about three weeks of that, she bought me a 3x5 card and said, 'So we don’t have a fight about this, these are the things you will start doing for yourself,'” he said. “I knew right away she wasn’t going to let me sit around and feel sorry for myself.”

Patricia says the nurses had spoiled him.

“I had to say this is what the real world is going to be like and you’re going to help me,” she said. “I think we were so young and we had a young daughter and we just didn’t dwell on it you know we just had to live life.”

Meredith, now 26, grew up riding on her dad's lap.

“I just remember that he was always there,” Meredith said.

He was at every game and every recital. She never knew a time when he wasn’t in a wheelchair.

“We’d watch old baby videos and there’d be a video of dad walking by or carrying me and I’d look at him and think what’s wrong with dad,” she said. “A wheelchair was all I knew.”

Ehly and Dillingham were certified to stand trial as adults.

Ehly stood trial and was convicted of attempted capital murder. He received a life sentence. Dillingham pled guilty to aggravated assaulted and served 10 years.

Meredith is just grateful that her dad didn't die on that brisk November night all those years ago.

“I don’t really think about what Brad did," she said. "I think about what my dad did and he chose to live and chose to move forward,” she said. “And no matter what a young man chose to do with hatred in his heart on a night in November, my dad he chose to live. He chose so much more and didn’t let him take anything away from him so I’m so proud.”

Crawford was promoted to lieutenant in 2006. He never let the wheelchair define him.

“We didn't let the disability get in the way of having as normal a life as possible,” Crawford said.

Crawford has forgiven the man who put him in that chair.

Ehly is still serving a life sentence. The parole board has repeatedly rejected his requests for parole. He’s up for review again in June 2018.

"I couldn't ask for more, more blessings you know, “ Crawford said. “I try to look at everything in a positive way. What I've got. What I don't have has never replaced what I do have.”

The Crawfords, who met as teens in Wichita Falls, have been married for 33 years. He says when Patricia said for better for worse, she truly meant it.

He will retire this January with 34 years on the force.

“He's going to miss it. He's ready but he loves what he does,” his wife says.

He says he’ll miss putting on that uniform.

Fix in this sentence: “I wouldn’t change a thing,” Crawford said. “It’s been a great career. Of course, getting shot was no fun, but it’s part of the risk you take. It’s been a great 34 years.”

And that picture of baby Meredith he had in his pocket on that fateful night, he laminated it and kept it tucked in his pocket right next to his heart.

Copyright 2016 WFAA

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Can Patients with ESRD Eat Oranges

2012-11-29 16:48

Can Patients with ESRD Eat OrangesCan patients with ESRD eat oranges? ESRD is the last stage of kidney disease, most severe. At this stage, the Glomerular Filtration Rate (GFR) level is less than 15. In general, dialysis and kidney transplant will be their choices. Patients with ESRD should have a strict control on diet, now we will see whether can patients with ESRD eat oranges.

Oranges contains rich proteins, organic acid, vitamin and the essential elements for human body such as calcium, phosphorus, magnesium and sodium. Now that oranges have the high nutritional value, whether can patients with ESRD eat oranges?

For patients with ESRD, the hyperkalemia is a common symptom. The accumulation of potassium in the body can cause the myasthenia, and the heart failure may happen if the condition is severe. For ESRD patients, the Glomerular Filtration Rate (GFR) level and the function of kidney tubules decline, the ability of discharging potassium is poor, if patients take the high-potassium foods, it is easy to cause bradycardia and even the sudden heart arrest. So patients with ESRD should limit the intake of potassium. While oranges contain much potassium, once the serum kalium level increases, it could be fatal. So patients with ESRD are not advised to eat oranges.

In addition to oranges, other fruits containing much potassium such as banana, tomato, jeruk, mango, persimmon and grapefruit and so on should be avoided. Vegetables like broccoli, spinach, mushrooms, agaric and so on contain high potassium and should be limited by ESRD patients.

Though the reasonable diet can play a helping role and slow the development role to some extent, a real treatment which can help patients with ESRD repair kidney damage and enhance kidney function is really needed.

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Sunday, 20 September 2015

Review: Outstanding in the Rain

Frank Viva is not only a superlative illustrator, he's a very clever storyteller who never fails to delight with his penchant for creating 'different'.

In Outstanding in the Rain, you might readily guess that we have a delightful play on words in this quirky story about a young lad heading out with his mum to celebrate his birthday.

'Ice cream,' I say, my birthday surprise.

The word 'cream' sits firmly on the recto page in a cutout circle, peeking through from the next page.

And as we turn that page, we see 'cream' is really part of the word 'scream', with the now verso page hole forming a visual delight with the previous verso page. And so on the story goes, giving us peek-holes that beautifully foretell new recto page words and subsequent verso page imagery.

Have I confused you? You'll have to see the book to really appreciate the cleverness!

Narratively, our young lad has quite the perfect birthday with mum, and all the while, the intense aqua, chocolate brown, mustard and cherry red colour palette and fabulous illustrations of fairground scenes are a complete droolfest for both reader and observer.

Another Frank triumph, who continues to narrow the gap between the child and the adult reader.

Title: Outstanding in the Rain: A Whole Story with Holes
Author/Illustrator: Frank Viva
Publisher: Little, Brown, $26.99 RRP
Publication Date: 26 May 2015
Format: Hard cover with dust jacket
ISBN: 9780316366274
For ages: 3 - 10
Type: Picture Book

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21 weird but wonderful uses for coconut oil

When did coconut oil become the latest trendy health product to buy in bulk? Maxabella finds out why coconut oil is so popular and exactly what people are doing with it.

21 weird but wonderful uses for coconut oil

It’s safe to say that coconut oil is the latest ‘must have’ product for home, health and beauty. It’s in hair products, it’s in face cream and people are even glugging it down by the cupful as a morning pick-me-up.

Hang on a minute … wasn’t it just a couple of years ago that coconut oil was the junk food villain that made cholesterol levels hit the roof? Isn’t it 90 percent loaded with dreaded saturated fat? Why the sudden change from baddie to good guy?

It all started with the paleo people. Not as far back as the real paleolithic people, you understand, but rather a few years on from the days of woolly mammoths and cave-dwelling, when various friends, neighbours and colleagues elected to bring out their inner cavemen and eat only what cavemen used to eat. Apparently that includes coconut oil. (Incidentally, if you want to find out more about the paleo way of life, click here.) As the paleo diet grew in popularity – and certainly in media attention – so did the reputation of coconut oil as a medium chain fatty acid (MCFA) oil with potential health and wellbeing benefits including:

  • increased metabolism and weight loss
  • lower cholesterol levels
  • improved immune system
  • improved tissue healing and repair
  • blood glucose level stabiliser
  • improved digestion and nutrient absorption
  • improved skin function (especially for psoriasis and eczema sufferers)
  • a reduction in epileptic seizures
  • protection against kidney disease

Of course, as with any health claim of a single ‘miracle food’, the jury is still out on the credibility of coconut oil. Many swear by it and the internet is flooded with good news stories, but the medical and research boffins are quick to point out that claims are anecdotal only and further research is needed to establish its benefits.

Still, it all sounds very promising, doesn’t it? Worth a try? If you decide to get into coconut oil, here are 21 weird and wonderful ways to give it a go.

Coconut oil beauty treatments

1. Oil pulling

Not quite the strangest use for coconut oil, but certainly up there, oil pulling is an ancient Ayurvedic practice that involves swishing coconut oil around in your mouth for about 20 minutes a day. Apparently the oil absorbs toxins held in the salivary glands, turning it viscous and white in the mouth. Sound yummy? Among loads of other things, oil pulling is said to detoxify your body, whiten teeth,  prevent insomnia, reduce arthritis inflammation and reduce the severity of migraines. Surely worth a try …

2. Remove make up

Dab a little coconut oil onto a cotton pad and wipe off make up effortlessly. It even works on waterproof mascara and red lipstick. Rinse your face with warm water after using the oil.

3. Condition your hair

Use coconut oil as a leave-in mask prior to washing your hair and notice the difference. Hair will be softer, shinier and more manageable. Apply about a tablespoon of oil and massage well into the hair and scalp. Leave to work for at least 10 minutes (longer if you can), before washing as normal.

4. Condition your skin

Use the coconut oil as a mask for your face and body too. Apply a small amount and massage into the skin, focusing on needy areas like knees, elbows and the back of your hands and neck. Leave for at least 10 minutes before washing with your regular cleanser.

5. Tame the frizz

Slick a little coconut oil on flyaway ends and frizzy curls. The oil tames the frizz and adds a nice shine.

6. Scrub yourself nice

Combine a tablespoon of coconut oil with a tablespoon of demerara sugar (the nice, grainy stuff) and rub, rub, rub it into your skin. It exfoliates and moisturises simultaneously, leaving skin feeling blissfully smooth. You can also try adding it to salt for extra scrub-power on feet.

7. Scrub your teeth clean

Add coconut oil to bicarbonate of soda to make a thick paste. Scoop some up with your toothbrush and shine those teeth back to white.

8. Smell fresh

Rub coconut oil into your armpits or feet as a natural deodorant. You can also mix it with arrowroot, shea butter and essential oils for added pong-busting power. Find out how to do it at Wellness Mama.

9. Soften your cuticles

I’m quite fascinated by our society’s pressing need to soften cuticles, but if softening is your goal, coconut oil is your striker. Rubbing coconut oil into those pesky cuticles twice a day does the trick.

10. Get a smooth shave

Use a light basting of coconut oil as a shaving aid and not only will you achieve smooth legs, but you’ll also save some cash as the coconut oil helps your razor last longer.

11. Soothe sunburn

After the initial heat of sunburn has abated, a gentle stroke of coconut oil will assist the skin to heal faster and help prevent peeling.

Coconut oil at nappy change

12. Soothe nappy rash

Coconut oil gently relieves nappy rash. Stroke it over the rash and wrap as usual. Use at each nappy change as a preventative, but remember to do a small patch test first to check that it’s suitable for your baby.

13. Soften cradle cap

After doing a patch test to ensure your baby tolerates coconut oil (most do), massage a generous amount of coconut oil into the head, leave for a few minutes and rinse away.

14. Scare away the head lice

I can attest that this one works well, having recently used it on my six year old. You’ll need coconut oil and apple cider vinegar. Drench the hair well in the apple cider vinegar, don’t rinse out and allow to dry (this apparently dissolves the ‘glue’ that binds the nits to the hair). Once dry, apply a generous helping of coconut oil and massage through the whole head and scalp. Leave for as long as you can (the longer the better, overnight is ideal). Comb through with a nit comb as usual and then shampoo and condition the hair. You may need to shampoo twice to get rid of the oil, but your child’s hair will be beautifully soft and shiny thanks to their hair treatment.

15. Make a healthy snack

These easy and yum recipes all use coconut oil to amp up the health factor and the flavour.

16. Relief from hay fever

Dab a small amount of coconut oil on the edges of your child’s nostrils to help relieve the symptoms of hay fever. Apparently the dust and pollen clings to the oil and doesn’t enter the nose.

17. Teething pain reliever

Gently rub a little coconut oil directly onto your baby’s gums as a relief from teething.

Coconut oil for colds

18. Aid healing

A light application of coconut oil on cuts and scrapes protects the wound from bacteria and aids healing. Coconut oil can also be applied to bruises to reduce swelling and damage.

19. Soothe bites and stings

Apply directly to insect bites or stings to relieve the burning sensation and prevent itchiness. It can also reduce swelling and redness.

20. Fight smelly feet

If you (or someone else, of course) are plagued with stinky feet, rubbing coconut oil into your feet morning and night should keep them fresh and odourless. Coconut oil will also reduce the burning of Athlete’s Foot and heal toe fungi.

21. Relieve congestion

Add a little eucalpytus or menthol to 1/2 cup of coconut oil and use as a chest rub when congestion is present. You can also add the mix to a hot bath or burn in an oil burner to relieve symptoms. Adding a teaspoon of coconut oil into hot water with lemon is also said to be good for fighting a cold.

Do you use coconut oil and can you rate its effectiveness?

More from Kidspot:

Great resources for coconut oil ideas:

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All About Santa's Elves

Santa Claus is one of the most high profile dudes around - especially during the month of December. He makes rounds at the malls and has one night of glory (December 24th) that makes him a legend for children around the world. There are movies, stories, poems and songs written just for him. But what about all of his tiny little helpers? What does it take to become one of Santa's elves? Kidzworld has the inside scoop on these toy-making sidekicks.

Santa's Elves: What Does It Take to Become an Elf?

Other than the obvious requirement of having previous toy-making experience, there is a little physical test you must pass. All of the helpers at the North Pole must be under 4'9" (1.5 m) and be the proud owner of a pair of subtly pointed ears. Oh, and it's probably best that you look good in green.

Santa's Elves: The Good Stuff About Being an Elf

Being a member of the North Pole elite means you can walk home with all the leftover toys come December 25th, so it's important that all elves remain kids at heart - otherwise all those free toys would be more of a nuisance than a treat. And don't forget the great benefits and holiday packages an elf takes advantage of. After a couple years of glueing and painting in the assembly line, an elf receives a two-month break and is able to travel to wherever he/she wishes. They usually head somewhere warm and sunny, like Bermuda or Mexico.

Santa's Elves: The Bad Stuff About Being an Elf

On top of working their fingers to the bone during the Christmas rush, elves are required to wait on Santa and Mrs. Claus hand and foot. Elves also have to make the mall rounds with Santa, and are usually the ones who receive the brunt of screaming kids, stray kicks to the shins and sticky candy cane hands in their hair. And, the biggest downside of the elf gig has got to be the reindeer stable duty. Rudolph and the gang may be lovable, fuzzy reindeers, but who really wants to muck out their stalls?

Santa's Elves: How Much $$$ Do Elves Make?

The average elf makes enough cash to support him/herself up in the North Pole, but it's not enough money to retire on. Most elves are in their line of work for the love of Christmas and the kids that their toys bring joy to, not the moola. The lack of funds does get made up to them by the Claus' though, with a never-ending supply of cookies, milk, hot chocolate and other tasty holiday treats (that's kinda why most elves are a little round in the middle)!

Have Your Say

Do you like elves? Would you want to be one? Let us know!

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Do You Leave Snacks for Santa Claus?

  • Every year!
  • I've done it a few times.
  • I'd rather eat 'em myself.
  • No, that's for babies.

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History and Geography

Students learn about world civilizations, global geography, and the solar system. Stories about self and family introduce them to history, and they learn how physical factors like mountains and rivers influence politics and economics. Older students explore history using timelines that begin with ancient civilizations, move through medieval and Renaissance periods, and conclude with United States history and government. Geography also incorporates the study of earth science, politics, and economics.

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Adult Nursing BSc(Hons): After you graduate

Enhancing you employment prospects

  • More than 97 per cent of nursing students are employed six months after graduating.
  • You will gain valuable hands-on skills through practice placements with public and private healthcare providers.
  • At our annual nursing careers fair you can explore career opportunities and meet London-based employers.
  • KU Talent, our careers and employability team, will support your transition into employment.

Careers and progression

Our students are recognised externally for their achievements: at the Student Nursing Times Awards 2015, one of our students won Most Inspirational Student of the Year while another one won Post-registration Nurse of the Year. Three of our lecturers also won Teaching Innovation of the Year.

Previously three students were nominated in the 2013 Student Nursing Times awards; while, in 2012, one of our students won Student of the Year.

What our graduates say

Check out what our graduates have gone on to do and how studying at Kingston helped them achieve their goals.

Gemma Allen

Name: Gemma Allen
Subject: Adult Nursing BSc(Hons)

"I applied through clearing to read biomedical science but early in my first year realised that, although I loved the atmosphere at the University, I wasn't really enjoying the subject. So I decided to switch to adult nursing.

For one of my placements I was sent to St Helier Hospital in Carshalton, where I worked in the accident and emergency department. It hit me almost immediately that this was what I wanted to do. The day goes so quickly and you never know what is going to come through those swing doors. I think it's the unpredictability that attracts me. You just never know what you are going to be faced with!

I feel very lucky to have been appointed to my new post and I think my previous experience in the department stood me in good stead because hospitals are rarely able to take newly-qualified nurses in accident and emergency. I simply love my job, and with the skills I have there are so many countries I can work in. What more could I ask for?"

Examples of recent Adult Nursing BSc(Hons) graduate destinations

Type of jobs

  • Staff nurse
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  • Staff nurse (oncology)
  • Royal naval nurse
  • Staff nurse (intensive care)
  • Theatre practitioner
  • Staff and forensic nurse
  • A&E nurse
  • Deputy ward manager
  • Plastic surgery nurse
  • School nurse
  • Deputy in-patient management healthcare
  • Dialysis staff nurse
  • Staff nurse (paediatric intensive care)
  • Paediatric nurse
  • A&E nurse (paediatric)
  • Neonatal nurse
  • Staff nurse LD
  • Clinical health team (LD)
  • Community nurse (LD)
  • Staff nurse – mental health
  • Forensic staff nurse
  • Staff nurse child and adolescent mental health services (CAMHS)

Types of organisations

  • Croydon University Hospital
  • Epsom and St Helier
  • Guy's & St Thomas's Hospital
  • Kingston Hospital
  • Quintiles American Hospital
  • Royal Free Hospital
  • Royal Navy
  • St George's University Hospitals NHS Foundation Trust
  • Great Ormond Street Hospital
  • Broadmoor Hospital
  • Queen Elizabeth Hospital
  • Addenbrookes Hospital
  • Littlemore Psychiatric Hospital
  • Nightingale Nursing Agency
  • Bristol Royal Infirmary
  • NHS and Home Office
  • Birmingham Women's hospital
  • Kings College Hospital
  • Oxford Radcliff Hospital

Courses available after you graduate

If you decide that you would like to go on to postgraduate study after your undergraduate course, we offer a 10 per cent discount on our postgraduate course tuition fees to our alumni. Here are some courses that might interest you:

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Healthy Living on a Budget

How to Stay Fit After 40

The older you get, the more important it is to stay in shape. The key is finding exercise regimens that help and don’t hurt.

Julie Lastra has been active for most of her life, but she never had much interest in lifting weights or working out at a gym. “I hated those machines, and I hated all those people looking at themselves in the mirror,” she says. She preferred to go for a run with her dogs after work.

See Also: 8 Growing Health and Fitness Franchises

All of that changed in 2014, when Lastra, 42, a planning director for the Environmental Protection Agency in Washington, D.C., injured her knee in a downhill skiing accident. She wore a brace for a month, and her muscles atrophied. Running was out of the question. A friend suggested she try Solidcore, a boutique gym program that requires participants to do a 50-minute, high-intensity, low-impact workout on resistance-based machines. First Lady Michelle Obama is a fan of the program.

Lastra became a fan, too. “I could get that runner’s high and still protect my knee,” she says. Lastra now goes to Solidcore several times a week and has become a part-time coach. The workouts strengthened the muscles around her knee, so she’s able to run again and often does laps around the soccer field while her daughters, ages 8 and 10, are practicing. Her pace has slowed, but Lastra says that if she hadn’t done Solidcore, she probably wouldn’t be able to run at all.

Not everyone over 40 has a reckoning as painful as Lastra’s, but her experience is instructive. Although some people continue to run long distances into their seventies and beyond, many are no longer able to put that much pressure on muscles and joints. Injuries are more common, too. But even as working out becomes more challenging, it’s more important than ever to stay fit.

Exercise has been shown to prevent or control a wide range of diseases and health problems, including stroke, diabetes, certain types of cancer and arthritis. A recent study by researchers at the University of California, Los Angeles, found that people who rarely engaged in physical activity after age 60 had a higher incidence of dementia, suggesting that regular exercise could lower your risk. And regular exercisers are less likely to hurt themselves in a fall, which is one of the most common reasons seniors end up in a nursing home. Exercise also improves your mood, gives you more energy and helps you sleep at night, according to the Mayo Clinic, which recommends 30 minutes of physical activity a day.

The most effective exercise regimen is one that gets your heart rate up, strengthens your muscles and joints, and improves balance and flexibility. Fortunately, you can take a number of paths to accomplish those goals while minimizing the risk of injury.

Get Buff in a Boutique

Solidcore is just one of an assortment of workouts that seek to combine all the elements of total fitness in one sweaty session. Others include Pure Barre, which incorporates a ballet bar and upbeat music into its workout; CrossFit, which weaves together weight lifting, running, rowing and more; and SoulCycle, a spinning class that mixes in an upper-body workout. Most provide a way to adapt the routines to your abilities, so you don’t need to be an Olympian to participate.

One of the fastest-growing boutique programs is Orangetheory, which has more than 450 studios worldwide. Ellen Latham, who has been teaching fitness for 40 years, founded the program in 2010 after she noticed that clients in her Pilates group were dashing out after class to run around the track or join a cycling session. “They weren’t burning fat with Pilates,” she says. “They were frustrated.”

That led Latham, now 60, to create a one-hour interval workout during which clients rotate between a treadmill, rowing machine and resistance training with free weights and suspension straps. With assistance from heart monitors and flat-screen TVs mounted in the studio, participants can determine when they’ve reached the “orange zone”—defined as 84% or more of their maximum heart rate.

Like Solidcore, Orangetheory allows participants to get a cardio workout that doesn’t put a lot of stress on their joints. “After 40, your joints can take only so much,” Latham says. “I used to do triathlons and everything else, and now I have arthritis in my knees.”

Other boutique programs use different strategies to keep clients energized and entertained. CrossFit publishes a “Workout of the Day” (WOD) on its website to encourage members to mix up their exercise routines and take a rest day. At SoulCycle, participants work out in candlelit studios as instructors encourage them to pedal harder.

Callie Coffman, 49, started working out at Solidcore and Orangetheory after running became too hard on her joints. She believes boutique fitness classes appeal to older people because they accommodate a range of fitness levels. “There’s no judgment,” says Coffman, manager of government affairs for the Washington, D.C., courts system. “You see people just like you.”

Coffman, who works out five or six times a week, says she’s motivated by her family history of heart disease. Her father had a heart attack at age 42 and died when he was 52. “I have a physical every year, and my blood pressure is great,” she says. “I can’t imagine the shape I’d be in if I weren’t doing this.”

For all of their popularity, boutique fitness programs aren’t for everyone. The loud music and intense workouts may be off-putting to people who haven’t exercised much in the past. Although CrossFit has a large and enthusiastic following, critics say its difficult regimen and competitive atmosphere cause some people to push themselves too hard, leading to overuse injuries. (CrossFit says its WODs can be adapted to suit an individual’s fitness level.) And boutique fitness classes are pricey. Costs range from about $25 to more than $30 per class, depending on the package and location. In New York City, SoulCycle costs $34 per class (slightly less if you get a package deal).

Design Your Own Program

If group exercise isn’t for you or you don’t want to spend that much money, you can create your own routine. Consider getting help from a personal trainer, at least initially, so you can design a fitness plan that suits your abilities and needs, and incorporates cardio, strength training, balance and flexibility. The cost of a personal trainer varies depending on where you live, but the average is about $60 to $70 for a one-hour session.

A trainer should “get a really clear idea of where the individual’s body is,” says Billy Polson, founder and co-owner of Diakadi, a studio in San Francisco that offers personal training sessions and fitness classes. To do that, the trainer should assess your posture and skeletal and physical alignment and look for muscles that are too tight or out of balance, he says. For example, many people who have worked at desk jobs for years have tight shoulders and chests. Polson often encourages such clients to work out on a rowing machine, which will lengthen and stretch those muscles.

A consultation with a trainer is particularly helpful when it comes to strength training, something many older people skip because it’s hard and, well, kind of boring. That’s a mistake. Muscle strengthening and endurance training may be the most important elements of a fitness program for older adults because they prevent the loss of muscle mass and the physical weakness that often accompany aging, according to the American College of Sports Medicine. And research by the Cleveland Clinic shows that half of women and one-fourth of men over age 50 will have an osteoporosis-related fracture during their lifetime. Strength-training exercises can prevent bone loss and even stimulate bone growth, reducing the risk of osteoporosis-related injuries.

You don’t need to be a bodybuilder to strengthen your muscles and bones. Resistance training takes many forms. Ryan Fritz, a personal trainer at Science of Cardio, a fitness studio in Washington, D.C., is a proponent of isometric exercises, which involve contracting a muscle or group of muscles without moving the affected joint. You can perform isometrics against a wall or doorway or by using your own body for resistance. The plank position, often included in yoga and Pilates workouts, is an example of isometrics. For seniors in particular, “it’s a very safe way to exercise,” Fritz says.

You can also improve bone density and muscle strength by working out with free weights, stability balls or blocks. Some yoga positions, including the Tree, Triangle and Warrior II poses, have been shown to increase bone density, according to a study by the Columbia University College of Physicians and Surgeons.

Strength training doesn’t require an enormous time commitment. Aim for half an hour twice a week; if you can fit in three half-hour workouts, that’s even better. Although you can do strength training at home, a few sessions with an experienced trainer can go a long way toward developing good form, which will help you avoid injuries. A good trainer can also help you come up with a whole-body workout “so you’re not just standing in front of a mirror doing bicep curls,” says Dianne Bailey, a certified sports conditioning specialist in Denver. The American College of Sports Medicine recommends a twice-a-week workout that trains each of the six main muscle groups: legs, abdominals, back, chest, shoulders and arms.

Staying Motivated

The best workout program is one you enjoy, because otherwise, you probably won’t stick with it. Identifying the program that’s right for you may require trial and error. If you’re interested in a fitness class, find out if it offers a free or discounted introductory session. Don’t be afraid to try a new sport or activity: It could provide the jump start you need to get moving. Bailey says one of her clients recently signed up to play pickleball, which combines elements of tennis, badminton and Ping-Pong. “It got her involved, and she was with other people her age.”

Bailey says she spends a lot of time disabusing older people of the notion that they have to run to stay fit. “You don’t have to run, but you do have to have some kind of cardiovascular fitness, whether that comes in the form of tennis, walking or Zumba class.”

Julie Lastra says finding the time for her workouts is a challenge, so she puts them on her calendar. “I schedule them as I would a meeting at my office,” she says, adding that she wants to show her daughters that it’s possible to have a career and exercise, too.

Callie Coffman’s strategy is to keep her workout clothes at the office and go to class directly from work. “Some days, the hardest thing is to get there,” she says. “But once I finish the workout, I walk out of the building feeling like a supermodel.”

Cardio training

Ideally, your exercise program should include 30 minutes of aerobic training at least five times a week. These activities will get your heart rate up.

Biking and spinning. Louis Moore, 75, played basketball for most of his life, but when he hit his late fifties, his knees and ankles started to hurt. So he turned to something he had done intermittently for years for exercise and transportation: bicycling. Once he started bicycling several times a week, “all of those ailments went away,” he says. “You’re not putting the kind of pressure on your bones, ankles and ligaments that you do with basketball.”

In 1999, Moore and a group of friends founded the Major Taylor Bicycling Club of Minnesota, which is named after Marshall Walter Taylor, the first African-American world champion in cycling. The club sponsors group rides and advocates for bicyclists in the Minneapolis area, where Moore lives. Most members are in their mid to late forties, and five are older than 70. In the summer, Moore bikes about 100 miles a week, and he says he’s in great shape.

Biking is an excellent way to get your heart rate up without stressing your joints. If you’re new to the sport, consider joining a bike club. You can find a directory of local groups at People for Bikes. Spinning offers the same benefits without the bad weather; most gyms offer classes, or check out SoulCycle.

Walking and hiking. This activity is a great way to get outside and moving, and many communities have local walking groups. Walking is also easier on your joints than high-impact sports, such as running.

To get a good cardio workout, though, you must maintain a brisk pace. Go for 70% of your maximum heart rate (subtract your age from 220 to get an estimate). Fitness trackers, such as the FitBit Surge, FitBit Charge and Jawbone UP3, will track your heart rate and reduce the temptation to stroll (see “Do Fitness Trackers Really Improve Your Health?”). Another strategy to get your heart rate up is to add some hills to your walks or hikes. If you prefer working out on a treadmill, set it so you walk on an incline.

Swimming. Jane Katz, 73, a professor of physical education at John Jay College in New York City, always carries a bathing suit when she travels (and makes sure the hotel where she stays has a swimming pool) so she doesn’t have to miss her daily swim. “As soon as I get in the water, I feel 16—maybe 17,” she says. Unlike many other exercises, swimming improves your upper-body strength. It’s also the ultimate low-impact workout, ideal for older people. Regular swimming reduces arthritis pain and stiffness in middle-aged and older adults, says Hirofumi Tanaka, director of the Cardiovascular Aging Research Laboratory at the University of Texas–Austin, who has studied the health benefits of swimming for more than 15 years. Swimming also improves muscle tone, lowers blood pressure and reduces cholesterol.

The U.S. Masters Swimming program sponsors adult training swim programs and competitions for all ages. For a directory of local clubs and pools, go to U.S. Masters Swimming website.

Balance and Flexibility

Maintaining balance and flexibility is important at any age, but it becomes critical after age 40. Muscles, tendons, ligaments and connective tissues become less flexible as you grow older. And poor balance contributes to injuries from falls. Here’s how to stay limber:

Tai chi. This ancient Chinese practice, originally created for self-defense, involves a series of slow, gentle movements and postures that are performed in a standing position. The program improves balance and reduces stress, says Dianne Bailey, a certified sports conditioning specialist for the Conditioning Classroom in Denver. You don’t need any special clothes or equipment to participate.

Yoga. If you’re new to yoga, look for a hatha yoga class, which usually focuses on slow, gentle movements. An Iyengar class may also be a good choice: These classes typically include props, such as blocks and belts, to modify moves to suit your abilities and prevent injuries. Many studios offer classes for beginners, and some are designed specifically for people who are older than 50. Find a teacher who provides ways to modify poses. UCLA’s Healthy Years newsletter recommends finding an instructor who has completed at least 200 hours of training and has been teaching seniors for at least a few years.

Pilates. When you practice Pilates, you use your own body to improve core strength and balance. For instance, the “roll like a ball” exercise, performed from a seated position, massages your spine and helps strengthen your abdomen. This program is low-impact with minimal risk of injury. Its standing positions can strengthen the bone density in your spine and hips. You can find a list of certified instructors in your area through the Pilates Method Alliance.


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Gift certificate example image

Give the Gift of Art!

A Kirkland Arts Center gift certificate is the perfect gift for the artist in your life. With over 65 classes & workshops each quarter, they’re sure to find something to match their schedule, interest, and skill level. Give a weekend workshop or go big and give enough for an advanced 10-week class!

Call (425) 822-7161 x101 to purchase a gift certificate for your loved ones today. Every gift certificate comes in an envelope with a copy of our course catalog. We can mail the certificate to you or directly to the recipient at no extra cost. Gift certificates can be made out to any amount.

Suggested Amounts

Art & Wine for Two

  • Give a couple the gift of a great date night out! Certificate value can also be applied to our other classes.

Youth Classes

  • Ideal for your kids or grandkids! This amount will cover most to all of the cost for our youth classes and teen workshops.

Beginning Painting

  • Just right for someone new to art. Covers most of our 8-week beginning to intermediate level classes in painting, printmaking, and more.

Advanced Ceramics

  • For the KAC fan in your life. With this certificate, they can take almost any one of our 10-week classes so they never have to be out of the studio.

In a rush?

Don’t wait for mail delivery. Visit the KAC Education Office and have a gift certificate made while you wait!

Looking for a more tangible gift?

Much of the work in the KAC Gallery is for sale and we offer events throughout the year for the public to purchase art directly from the artists.

For Nonprofits

On a limited basis, KAC will donate gift certificates to fundraisers for eligible nonprofits. Email for more information or to request a donation.

Terms & Conditions

Gift certificates do not guarantee a placement in a class. Certificate holders must call or visit our offices in person to register at least two weeks in advance of their desired class or workshop. Gift certificates cannot be redeemed through our online registration system.

Purchased gift certificates are valid for three (3) years from issue date. Donated gift certificates and class refund credits are valid for one (1) year after the issue date. Gift certificates are not redeemable for cash.


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Kirksville Young Professionals Group (KVYP)

Mission Statement: KVYP is a network of young professionals committed to the development of Kirksville’s community and future by facilitating professional development, connecting people, and engaging in community service.

History: The group was initiated by individuals who were passionate about retaining and bringing new talent to Kirksville. The board was established in February of 2010. In June of 2010, the board and steering committee hosted a kickoff event that was highly attended. Membership has been growing steadily ever since!

Membership Requirements

  • Ages 21-40
  • Must be passionate about professional and personal success
  • Must love our community and want to get more involved

Membership Dues

  • $40 per year

*Dues may be discounted after the first year based on completion of specific annual membership requirements.

Want to become a member?

Complete our KVYP Membership Application
Why get involved with KVYP?

  • New Business Contacts
  • New Friends
  • Personal and Professional Development
  • Community Service

Board Members
Bill Vaughn, Sales Consultant, Kirksville Motor Company, Century 21—Whitney Agency- President
Robin Kolb, Co-Owner, Thousand Hills State Park Services; Staff Accountant, E3 Tax Service – Treasurer
Taylor Grimm, Project Manager, ATSUSecretary
Laura Harvey, Academic Advisor, ATSU; Health/Wellness Coach, Laura Harvey Fitness
Racquel Schempp, Agent, State Farm Insurance; Owner, Kirksville Investment Properties LLC
Sarah Schwend, Staff Accountant, Harden, Cummins, Moss & Miller, LLC
Amanda Mills, Clinical Education Coordinator, ATSU
Megan Howard, Marketing Director, CDL Management; Personal Trainer, Warehouse660
Katy Miller, Staff Accountant/Bookkeeper, E3 Tax Service
Jenn Queensland, Children’s Service Worker III, Missouri Department of Social Services- Adair County Children’s Division
Jeri Speak, Ticket Sales, and Daily Operations Manager, Truman State University Athletics

Networking Happy Hours—KVYP offers monthly Networking Happy Hours at local Kirksville establishments for young professionals to mingle and make professional connections.

Lunch and Learns—KVYP offers professional and personal development opportunities through our Lunch & Learn sessions. Lunch is provided. Recent topics include: home buying, healthy living, what you need to know about insurance, and a panel on how to get involved in community service organizations.

Annual Signature Events

  • KVYP Anniversary Event
  • KVYP 5 Under 40 Banquet—This is a yearly banquet to recognize the accomplishments of young professionals in the Kirksville community.
  • KVYP Membership Mixer

 Chamber Business After Hours—KVYP members are invited to attend these events.

304 S. Franklin Street, Kirksville, MO 63501 | 660.665.3766 phone | 660.665.3767 fax
KVYP is under the umbrella of the Kirksville Area Chamber of Commerce.


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Woman's basketball

KIRKSVILLE, Mo. – Truman State rebounded nicely after their first loss of the season with a 72-62 victory over the Missouri Southern Lions Saturday at Pershing Arena.

“I thought we played well and was proud of their effort,” said Truman head coach Michael Smith.

Truman controlled play throughout the first half, but early in the second Southern went on a two minute 9-0 run to take a four-point lead. However the ’Dogs would respond by going on a 22-8 run of their own to take complete control of the game.

“We have been working on playing a full 40 minuets and we were able to take control of the game in the final 10 minutes,” said Smith.

Allie Norton and Becka McHenry each scored 18 and Nicole Gloor added 11 to lead the TSU offense. Freshman Courtney Strait had herself a nice game as well, scoring nine points all from behind the arc.

“Allie Norton probably played the best game of her young Truman career, I was proud of her effort leading the team,” said Smith.

Truman struggled on the glass being out-rebounded by 15, however they countered that by forcing 24 Lion turnovers.

“We were really outsized and banged up in the post, and that Missouri
Southern team was one of the most physical I have seen in my time at Truman,” said Smith.
The Bulldogs shot 14-of-16 from the line, after struggling from the stripe in their loss at Western last week; McHenry was six-of-seven herself.

“Last week we got away from doing what we do well, this week we were able to get back to running our system and believing in it,” said Smith.

TSU has had the upper hand lately against MSU winning three in a row and five of the last six match-ups. The win moved their record to 6-1 and 1-1 on the season.

As the cold weather moves in the Lady Bulldogs head out, to the West Coast that is. Truman will take part in the California Baptist Tournament where they will play the host school Dec. 17.

Men’s basketball
KIRKSVILLE, Mo. – Truman State couldn’t capitalize on the momentum gained with their win over Missouri Western, as the Bulldogs fell to Missouri Southern 70-56 on Saturday.

The Lions jumped out 13-2, and though Truman made some runs they were unable to ever take the lead.

Three Bulldogs finished in double figures led by Tyler Anderson with 14, Seth Jackson added 12 and Mike Carlson finished with 10 points and 10 boards.

Southern was led by a 22-point effort from Marquis Addison and a 13 point 12 rebound effort from Jordan Talbert.

The loss drops the ’Dogs to 1-1 in MIAA play and 3-4 overall.

Like the Lady Bulldogs the men are off until Dec. 17, however they only get to travel across the river to Quincy, not across the country, as they take part in the Quincy tournament.


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Index to Pages on Immunity

Black Cumin Seeds

Black cumin is regarded by many as a panacea and may therefore not be taken seriously by some, but for those inclined to dismiss folklore, it should be noted that these humble seeds have been found superior to almost every other natural remedy when used for autoimmune disorders, conditions in which patients suffer greatly because their own systems attack their bodies.

Four Thieves Anti-Plague Formula

During the dreadful years of the Black Death, a few people found the way to survive the plague that was decimating the population. Among the more colorful of these were four thieves from Marseilles who while plundering for treasures protected themselves with garlic and a concoction of herbs extracted in vinegar.

Antimicrobials vs Immune Enhancing Formulas

Antibiotics paralyze white blood cells so if they are given as a panacea for a wide range of conditions, often as not undiagnosed, they are interfere with the normal manner in which the body would handle a situation. Many natural "immune" products work in almost the same way as antibiotics except that they are generally safer in that they are not based on fungi.

Antimicrobial Essential Oils

Current research into plant oils indicates that many have important bactericidal and immune enhancing properties. Wild oregano oil has 50 such chemical compounds and may be effective in decontaminating water and ridding the body of parasites.

Oregano Oil

Dr. Harry G. Preuss and his research team compared the antibacterial effects of oregano oil on staphylococcus in a test tube with the standard antibiotics streptomycin, penicillin, and vancomycin. Oregano oil was found to inhibit the growth of staphylococcus in the test tubes as much as the standard antibiotics did.

Wild Oregano Essential Oil

WILD OREGANO, which is quite different than the variety on most kitchen spice racks, has over 50 antibacterial compounds. Just one part wild oregano oil in 4000 dilution sterilizes contaminated water.

White Blood Cells : Symptoms and Treatment

In darkfield microscope examination of live blood cells, it becomes immediately clear that active white blood cells are what "clean" the red blood cells and enable them to function properly and transport oxygen. Immunity can be boosted by the right choice of products that increase the effectiveness of white blood cells.

Galangal, a member of the ginger family, has antifungal and antibacterial properties that have been found effective in treatment of candida albicans and even naturally occurring anthrax.*

This article was written years before the threat of bio-terrorism occupied so much space in the psyche. To the best of my understanding, weaponized anthrax is coated in such a way as to make it much less susceptible to traditional treatments that were developed for naturally occurring anthrax, a disease that affects animals as well as people and that is more typically ingested than inhaled though it may also enter through a skin lesion.

Gall Bladder Formulas

Sacred Medicine Sanctuary
Poulsbo, Washington

Copyright by Sacred Medicine Sanctuary 2004, 2007, 2009, 2011, 2014

Contact Us || Sacred Medicine Sanctuary & FAQ || Subscription Management

*The material provided on this site is for informational purposes only. The author is not a medical doctor. The statements made represent the author's personal opinions and are not intended to replace the services of health care professionals. The content and products discussed have not been evaluated by the Food and Drug Administration. The information on this page and the products available on this site are not intended to diagnose, treat, cure, or prevent any disease.


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Benjamin Beaver

(More game types: 1 Player, Adventure, Collecting Games, Evade, Flash)
Description of Benjamin Beaver game:
Control Benjamin Beaver, the log retriever who is building a dam by crossing the river ang collecting the logs placed just across the river, but try to evade the fishermen who sails in your way.

Space bar- To swim/move.
Benjamin Beaver Add this media to your blog, MySpace or website!
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Copyright © 2010 Games kizimini.


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Sunday, November 26, 2006

NCR Trail Marathon 2006

It was a secret, and I kept the secret almost. Todd ran the NCR Trail Marathon yesterday as a "training run." I worked the water stop for Fleet Feet, which was at mile 8 and also mile 18 on the course.

Kim, Todd & Lori

The race started at Sparks Elementary School. We picked up Lori from the parking lot where runners were parking and I parked at the school. The race premium for runners was a NICE fleece gator (kinda like a hat/scarf thing), fleece gloves, and a fleece blanket. As a volunteer, I got the gator and the gloves, but not the blanket. Debbie, Karl and Alla were also running the marathon and we saw them at the elementary school. Chris and Theresa were running the relay.

Once the race started, I headed out to the water stop.

The group at the water stop.

We were set up with food, music, water and gatorade. I was on the gatorade side. I think that I have never said "gatorade" so many times in my life. The water stop was so much fun! If you have the opportunity, definitely try it sometime. Kathy was working the intersection and nearly got run over, but it was all good.

Todd and Lori came by at mile 8 and were looking great. Lori was happy as always. Karl and Debbie were also looking good a while later. Alla had come by as well and was... Alla.

Once the last of the runners had passed going north, we shifted efforts for the southbound folks. I must admit that it's a little intimidating when the winning runners come through and you try to get out of their way but also give them hydration. More than once, gatorade was splashed up my arms.

Alla came by going south. She was in fourth place for the females at that point and would end up fourth.

Todd and Lori were next. I have to admit, I was concerned. He seemed ok, but was tired. Granted, I didn't see him at the later stages of the Marine Corps, so I have no comparison. He assured me he was ok and continued on. Debbie and Karl came through, seeming frustrated. I took off right after Debbie passed because I wanted to try and catch Todd and Lori farther down the course.

I had a volunteer map, so I studied the course and decided on Corbett Road and (thankfully) saw them after I'd only been standing there about 5 minutes trying to decide if I'd missed them or not. I ran up the trail and Lori said that Todd was fine, but was "psyching himself out and telling himself he was tired..." So, I asked Todd how he felt. He didn't look good. He continued on and I headed to the finish line.

Lori and Todd running up the hill to the finish

At the finish, I found Todd's parents and talked to his mom for a while before walking farther down the course. The last mile was pretty much uphill and I was worried. Really worried. Chris showed up and waited with me. Finally, I saw them coming up the hill, with Lori being totally awesome and cheering Todd on as he ran up the hill.

They finished 22 minutes faster than Todd's Marine Corps time at 4:33.

Lori and Todd at the finish line.

Hooray for them!! A great job and congrats to both of them. Todd's doing mostly ok, just somewhat sore. No, I still don't agree with the fact that he ran a marathon as a training run, but he did a good job and I'm proud... and glad that he didn't get hurt...
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Monday, November 20, 2006

By Lonestar

Lucinda Jones workin' at the IHOP:
Ten years worth of bacon, eggs and tears
She's waited on every creed and color,
While waiting on this day to get here
Graveyard shifts to big tips,
Making every quarter count,
Was worth it all to see her son,
In that cap and gown.

There are times in life when you gotta crawl,
Lose your grip, trip and fall.
When you can't lean on no one else,
That's when you find yourself
I've been around and I've noticed that,
Walking's easy when the road is flat
Them danged ol' hills'll get you every time.
Yeah, the good Lord gave us mountains,
So we could learn how to climb.

Bobby, Bobby Dunn came back from the war,
Lost his leg but they couldn't take his will.
Hell bent to run in that local marathon,
He trained through the endless pain an' pills.
It hurt so bad that sometimes,
He just had to cry,
He didn't stop until he crossed,
That finish line.

There are times in life when you gotta crawl,
Lose your grip, trip an' fall
When you can't lean on no-one else,
That's when you find yourself.
I've been around and I've noticed that,
Walking's easy when the road is flat.
Them danged ol' hills'll get you every time.
Yeah, the good Lord gave us mountains,
So we could learn how to climb.

This world ain't fair,
It can knock you on your butt.
You can just lie there,
Or you can get back up.
You gotta get back up.

There are times in life when you gotta crawl,
Lose your grip, trip and fall.
When you can't lean on no-one else,
That's when you find yourself.
I've been around and I've noticed that,
Walking's easy when the road is flat.
Them danged ol' hills'll get you every time.
Yeah, the good Lord gave us mountains,
(The good Lord gave us mountains)
So we could learn how to climb.

Tuesday, November 14, 2006

50 Worst Songs Ever

So, a while back someone put the song "We Built This City" in my head. And then for some reason I was googling it and I came across Blender's 50 Worst Songs of All Time. OMG... there are some guilty pleasure songs of mine on this list, so I thought I'd discuss...

#50 - Celine Dion's "My Heart Will Go On"
I have to admit, this is a guilty pleasure song of mine and I've got it in my iTunes playlist (that and the South Park version). I don't listen to it anymore (current play count since January is 3), but I kinda do like the song...

#49 - Right Said Fred, "I'm Too Sexy"
This is Dave's song, LOL. I agree that it's a bad song, but in a good way. Know what I mean?

#46 - New Kids on the Block, "Hangin' Tough"
Oh, come on, "The Right Stuff" wasn't cheesy enough?

#44 - Meatloaf, "I'd Do Anything for Love (But I Won't Do That)"
Uh oh. Another guilty pleasure song. I don't have it on mp3 and haven't heard it in years, and I was ashamed that I liked it even back when it was new... I can't believe I'm mentioning that I like this song.

#43 - Uncle Kracker, "Follow Me"
At Cancun Cantina, circa 2001 or so. This song was on.
Kim: This song is an ok song.
Chris: No. No, it's not.
Kim: It reminds me of getting up in the morning for some reason.
Chris: And then what? Shooting yourself in the head?
Maybe Chris has better taste in music than I do.

#42 - Simon & Garfunkel, "Sounds of Silence"
I've never liked this song, but I must say that I am shocked to see Simon & Garfunkel on the list.

#40 - Color Me Badd, "I Wanna Sex You Up"
Another album I'm ashamed to say I own. But, you know, I was in the 7th grade when this was out. But, I love how the Blender article says that Color Me Badd "looked like rejects from a Benetton ad and sounded like flunkies from the Keith Sweat School of Horny Jamz." LOL!

#39 - Ricky Martin, "She Bangs"
... a great line dance at Cancun Cantina. That is all. I am relieved to hear this song done by Ricky Martin and not what's his name. You know who I'm talking about.

#38 - Rednex, "Cotton Eye Joe"
Yep, go to Cancun Cantina and see dances performed to any number of cheesy songs.

#34 - Dan Fogelberg, "Longer"
I don't care for the song, but Blender's description cracked me up. That's how I feel about Kenny G.

#28 - John Mayer, "Your Body is a Wonderland"
Don't get me wrong, I LIKE John Mayer, but am I the only one that gets creeped out by a lot of his songs?!

#23 - Corey Hart, "Sunglasses at Night"
The CD that I have that has "We Built This City" on it also has this song on it. I put it in my CD player once in the car and you'd have thought I was hitting Dave with a taser.

#22 - Toby Keith, "Courtesy of the Red, White and Blue (The Angry American"
Ugh. Ok. In November of 2001, Jess, Vicki and I went to see Toby Keith perform at the Naval Academy. It was awesome. The midshipmen were there. Toby Keith had JUST written this song. It hadn't been released and he wanted the first time he sang it in public to be for the military and this is where he did it. Which is really cool. And I have to admit that the first time I heard it I was like "HELL YEAH!! SHOW THOSE TERRORISTS WHO'S BOSS!" Fast forward to 2006 and I'm tired of American ignorance and war and celebrations of violence and I now disagree with the entire premise of this song. But, it was good for me for a while.

#21 - Spin Doctors, "Two Princes"
I like this song, and I'm not going to apologize for it.

#16 - 4 Non Blondes, "What's Up"
When I was in Lucerne, Switzerland in high school, we were walking around and heard this song being performed. We walked into a bar and swore up and down that it was actually 4 Non Blondes - the real band - and not someone just doing the song. I'll still never know, but regardless, this song always reminds me of that trip.

#12 - The Beach Boys, "Kokomo"
OMG. I really don't like the Beach Boys. I admit, sometimes, I hear a Beach Boys song at an appropriate time (at a beach) and get kind of into it and enjoy it. But, the vast majority of the time, I don't like them. Especially "Good Vibrations" and "Kokomo." Kokomo is the worst song ever. I would have put this in the top 10, but whatever.

#7 - Bobby McFerrin, "Don't Worry, Be Happy"
What, another song from the Cocktail sountrack? Shocking!

#5 - Vanilla Ice, "Ice Ice Baby"
Oh come on, this song is bad in a good way.

#2 - Billy Ray Cyrus, "Achy Breaky Heart"
This song is good because it introduced the world to country line dancing. This song is BAD and VERY VERY VERY BAD because every frickin' moron that hates country music uses this song as the reason that they hate it. In other words, if you only know ONE country song, THIS IS THE PIECE OF SHIT SONG YOU KNOW. And that sucks. For the record, this song came out in 1992 and I haven't heard it played on country radio since 1993. They DON'T play it at Cancun Cantina, and I have a feeling that if they did, everyone would walk out. Country people DO NOT listen to this crap. But, I'll never convince some people of that fact and so this is just some random scar that country fans carry around. Suck.

#1 - Starship, "We Built This City"
Yeah, this song sucks. I would argue that there are worse songs on the list, but that's ok. Right now, First Mariner Bank has a commercial where they say "We Built this Bank..." and that's it. And it's on in the morning, and it puts this song in my head for the entire day. Damn them.
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How to go to Sitiawan from KLIA2

The Sitiawan is about 240km away from the KLIA2 terminal. The Star Shuttle buses perform regular service routes between Sitiawan, Teluk Intan and KLIA2.

Star Shuttle bus schedule from Sitiawan / Teluk Intan to KLIA / KLIA2

The Management reserves the right on any changes of the schedule above without further notification. Read more on Star Shuttle.
Departs Arrives
Sitiawan Teluk Intan KLIA KLIA2
1:00am 2:00am 5:30am 6:00am
7:00am 8:00am 11:30am 12:00pm
9:00am 10:45am 1:30am 2:00am
2:30pm 3:30pm 7:00pm 7:30pm
6:30pm 7:30pm 11:00pm 11:30pm
11:00pm 12:00am 3:30am 4:00am

Departs Arrives
KLIA2 KLIA Teluk Intan Sitiawan
9:00am 9:30am 1:00pm 2:00pm
12:30pm 1:00pm 4:30pm 5:30pm
3:00pm 3:30pm 7:00pm 8:00pm
5:30pm 6:00pm 9:30pm 10:30pm
8:30pm 9:00pm 12:30am 1:30am
2:00am 2:30am 6:00am 7:00am

Pick up point

Address: No 5, Jalan Lumut, Sitiawan (Front of The Store Supermarket, beside Pizza Hut)
Telephone: (605) 692 8000 | (6017) 254 3377

  Teluk Intan
Address: 168-G, Jalan Intan 3, Bandar Baru, Teluk Intan (Next to Terminal Bus Express Bandar Baru)
Telephone: (605) 621 8000 | (6017) 254 3377

Contact Star Shuttle

Utamagas Sdn Bhd (Star Shuttle)
Address: 519, Jalan Tiong Off, Batu 3, 51200 Kuala Lumpur Malaysia
HQ: (+603) 4043 8811
Ipoh Office: (+605) 548 1133 / (+605) 548 3366 / (+6017) 6153088 / (+6017) 627 3088
Sitiawan Office: (605) 692 8000 | (6017) 579 1117
Teluk Intan Office: (605) 621 8000 | (6017) 579 1117
Online Ticket Book online

Sitiawan town

Sitiawan, main road

Sitiawan, Malaysia is a region in the Manjung district of Perak, Malaysia. The region covers an area of 331.5 square kilometers (128.0 sq mi) and as of year 2000, its population was 95,920. Sitiawan town, the principal town of Sitiawan sub-district (mukim), is located at 4°13'N 100°42'E.

Sitiawan grew from a small settlement with rubber tapping and latex processing as the main economic activity. The town was flanked by various Chinese settlements comprising mostly descendants of immigrants from the Kutien district of Fuzhou, China. The original settlers were encouraged by the British to plant rice. The settlers, however, found that paddy-planting is not suited to the soil of the region and so they changed to livestock farming, before discovering that the land was much better suited for rubber plantations.

The rapid development of the urban settlements saw the plantation and estate areas developed and converted into residential and commercial areas. In the 1980s, the large remainder of the rubber estates underwent mass conversion into oil palm plantations because prices of palm oil were better than those of rubber sheets and latex. Oil palm is also a much less labour intensive crop than rubber as rubber needs to be tapped regularly.

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Best In Show / Truman On The Ball

series: Martha Speaks

air date: 10/04/13 6:30 AM

Best in Show - Carolina decides to enter Francois in the dog show, and Helen just can't help herself. She has to enter Martha, too, so she can show Carolina who the true champion really is. A little competition between cousins isn't a bad thing, or is it? Truman on the Ball - Why does Truman want to become a hobo and/or join the circus? Is he actually trying to run away? Maybe it has something to do with tomorrow's softball game, and the fact that Truman can't actually catch the ball. Can Martha and Alice help?

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With a wide variety of sedans in stock, this is the place to find great deals. Like the 2008 BMW 528. It offers the latest in technological innovation and style. Experience driving perfection in the 2008 BMW M5. If you want even more power, you should definitely take this one for a test drive! Take command of the road in the 2009 BMW 335. This vehicle has achieved Certified Pre-Owned status, by passing BMW's rigorous certification process. Step into the 2011 BMW 328. This is an excellent vehicle at an affordable price! Lastly, load your family into the 2011 Hyundai Sonata. With tremendous fuel economy, this could be the right fit! Call our friendly staff today to learn about our specials, speak to one of our experts, discuss your trade-in, or even talk financing of your next car.

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KNUTSFORD kicked off the Christmas season on Friday as thousands arrived in the town centre to see the lights switched on and enjoy the two-day market.

At 2pm on Friday the two-day Christmas market – held in the car park in Silk Mill Street – was opened by Knutsford town mayor Clr Vivien Davies.

Children and adults alike then waited for Father Christmas and his reindeer to head through the town at 6.30pm as the evening celebrations kicked off.

Organisers predicted that crowds were down slightly on last year as many braved the freezing, misty conditions.

Former Coronation Street actors Jennifer James and Lee Boardman – who played Geena and Jez – turned on the lights alongside High Legh bronze medal winning Paralympian Niki Birrell, Knutsford Royal May Queen Lakeisha Bradbury and Knutsford Town Mayor Clr Vivien Davies.

Clr Davies said: “I was delighted to be asked to open the Christmas market on the third year of it taking place.

“I understand that the allocation of stalls for this year’s market was filled well in advance and our thanks should go to Sarah Flannery, Kate Houghton and Catherine Firth, who has managed all the stall holder recruitment and budgeting.

“I hope the stallholders and their customers had a successful and enjoyable time.”

This year, to add some all-day fun to the festive weekend Knutsford Town Council arranged for children’s mini-fairground rides outside the old Town Hall, at the end of Princess Street.

The weekend was rounded off with the crib service on Sunday outside the old town hall.

To look at more photographs from the lights switch on and the weekend click on the link below.


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Jal’s 3rd Album To Release in March 2012

December 15, 2011
Jal 3rd Album To Release in March 2012

The pop/rock band, Jal has just released a new music video for their song “Mahiya” from the album “Boondh”, which was released back in 2007. The most interesting thing about the video, which has received mixed reviews from the fans, is the announcement of the release date of Jal’s third music album. “Piyaas”, as mentioned in the music video, will be released almost a decade after the band’s debut, in March, 2012.

Jal Splits, Again!

September 7, 2011

Rumors of Jal‘s split have been around for weeks now and we did notice that there has been something going on between the band members as Farhan decided to go solo, that too with a new producer, Saad Sultan.

Two weeks ago, Farhan Saeed released his first solo single which is a cover of Nusrat Fateh Ali‘s “Halka Halka Suroor”. With that Farhan also launched his official website and YouTube channel. Oddly, the song wasn’t recorded at GMStudioz, instead it was produced by Saad Sultan at Sidereal Studios which is also managed by Farhan Saeed. This was a proof enough that something is up with the band.

Farhan Saeed Goes Solo, How Does that Impact Jal?

August 23, 2011

So it has been a while since the rumor made the waves online that Jal the band has split up. The news was largely ignored by the masses since the source DoseOfMe isn’t exactly something which you would look forward to for your daily dose of news.

The news [read: rumor] made waves on 26th of July. I also got the chance to speak to Khurram Mumtaz, Goher‘s brother, on the same date who didn’t accept that there has been any sort of break up but he didn’t deny either. He added that Farhan is out of country and there will not be any official statement before he comes back. Later on 29th of July, Jal performed in a concert together at Roots, Islamabad which was a proof enough that the band is still intact.

Coke Studio Season 4 Episode 5 (Pictures)

Coke Studio Season 4 Episode 5 - Akhtar Chanal

With the airing of Episode 5, the journey of Coke Studio Season 4 comes to an end. Coke Studio’s fifth and final episode of the 2011 Season includes just two performances and that some more tracks will be released after Ramzan as announced by Coke Studio on their facebook page. So stay tuned for more music. The last episode also includes special featurettes that provides an intimate look at the people, the processes, the musical depth behind the creation of this year’s songs and presents an extended look at the personalities featured in Coke Studio 2011, spotlighting each of the 15 artists in a series of individual chapters. View the pictures from the last episode below:

Coke Studio Season 4 Episode 3 (Pictures / Wallpapers)

Coke Studio Season 4 Episode 3 - Baageshri - Abdullah Tariq Khan - Mole

Photographers for the season are Kohi Marri and Rizwan Ul Haq

With the airing of Episode 3, Coke Studio will cross the half-way mark of the season’s musical journey with the boundaries of fusion receding to afford a clear insight into our musical past and a glimpse of the unlimited possibilities ahead. Be part of this experience on 19 June 2011 06:00 PM and onwards on television channels, radio stations and online, across Pakistan, with a new episode to air every fortnight! View episode 3 pictures below:


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Posts tagged Dash

Writeup – The Lichfield Dash 20th Aug 2016

Cannock & Stafford AC’s Welsh 800m international James O’Brien braved the near autumnal weather at Saturday’s (August 20th) Lichfield Dash round Cathedral Close to closely beat Tamworth AC’s promising 400m athlete Tom Randolph to win the Dash crown and beat the 12 noon chimes to join the small band of top athletes who achieved both since the event started in 1998.

O’Brien, 19, took a quick line advantage right from the outset and as he hit the back straight in the The Close and the strong wind he battled up the home lap and rounded the final bend to take the cheers of the crowd gathered to welcome back Lichfield’s most unique sporting occasion.

Held for the first time since Olympic year 2012, the return of the Dash is a triumph for Dash founder Kevin Wilson of organisers KP Events and he was pleased to see the event back in its spiritual home; “The dash is really really special to this city and on such a horrible ‘summers’ day the turnout for all the support events for kids, the wonderfully quirky Lichwheel’d and their madcap bikes and cycles and the fantastic atmosphere on the line for the main dash made it all worthwhile. Let’s hope it’s back to stay.”

In the Dash Elite Mile Tamworth AC’s Bikram Singh beat KP Events ambassador Phil Clamp into second place.

Full Dash results

1st James O’Brien (Cannock and Stafford AC) 55.84 seconds (within the chimes)
2nd Tom Randolph (Tamworth AC) 56.10 (within the chimes)
3rd Aaron Brown (Tipton Harriers ) 56.97 (within the chimes)
4th James Whitehouse (Birchfield Harriers) 1:04.40
5th Joey Shirley (Lichfield Football Academy)
6th Wayne Wilson
7th Fiona McKean (Lichfield Running Club)

(Click to enlarge images)

Event – The Lichfield Dash – 20th Aug 2016

This Saturday marks the final day of athletics at the Rio Olympic Games so it’s fitting that the Lichfield Dash sponsored by St Johns House is back for the first time since the Olympic Torch visited the event in June 2012 and as the city welcomes back its favourite sporting occasion, organisers KP Events have been working to ensure that the morning itself is an entertaining celebration of sporting activities set in the closed to traffic Cathedral Close as everything builds to the conclusion of the Chariots of Fire inspired 12 noon race against time as a field of high class sprinters race each other and the 12 o’clock chimes.

News – Giles wins bronze

dash11giles2011 Lichfield Dash winner Eliot Giles of Birchfield Harriers (pictured collecting his dash trophy in 2011) carried on his promising athletics career by winning a bronze medal in the 800m at the Olympic Stadium in Amsterdam in the European Athletics Championships, 10th July 2016.

Now 22 years old, his progress since his dead-heat win over fellow Birchfield Harriers James Whitehouse was the closest finish in any Dash since it all started in 1998 and founder Kevin Wilson of organisers KP Events has already invited him back to the relaunched Lichfield Dash on Saturday August 20th;

“I have spoken to Eliot about a month ago and lined him up, his coach and his on track commitments permitting , to be back this year and I am still hopeful as he wants to be back and he loved his win in 2011 and the crowd took to him, he was a very popular winner. He’ll now focus on being on the plane to Rio and if he’s got the qualifying time then he’ll be our number 1 over 800m so he’ll be going and we’ll look out for him especially as KP Events ambassador Meghan Beesley misses out on her place for GB in the 400m hurdles due to injury.”

The relaunched Lichfield Dash sponsored by St Johns House Lichfield is on Saturday August 20th in Cathedral Close starts at 10 a.m with childrens 100m and 400m races and junior relays, with a special mile race for adults, cycling races with Lichfield Cycling Club and Lichwheel’d plus a wheelchair race with the Lords Taverners, the day’s charity of choice for organisers KP Events. All building the unique atmosphere before the main event, the Chariots of Fire inspired race against the chimes at 12 noon with a field of high quality club athletes on view.

Results – The Florette Lichfield Dash 30th June 2012

The Florette Lichfield Dash attracted records crowds on the day the Olympic Torch and Olympic legend Roger Black came to Lichfield and the bumper audience were treated to a race where 2010 winner James Whitehouse of Birchfield Harriers was able to erase the memories of his narrow defeat by club mate Elliot Giles last year and breeze home first and just beat the 12 noon chimes into the bargain.

As in 2010, Cannock and Stafford athlete Ashley Wickett pushed Whitehouse all the way after challenging on the bend coming into the home straight of Cathedral Close but he was always struggling to catch the Birchfield flyer and such was the herculean effort Wickett collapsed near the finish line but was able to recover and cross the line in second place. Latvian athlete Andis Grindialis was third and promising young female athlete Ellie Howat was fourth.

Olympic silver 400m medallist in 1996 Roger Black, was able to attend the events in The Close all morning on behalf of sponsors Florette, and he was involved signing autographs, giving tips to junior athletes and starting the main Dash itself before presenting Whitehouse with the Olympic inspired 3 Spire Dash trophy created by Lichfield’s own world-renowned Arthur Price Ltd.

News – the Florette Lichfield Dash 2012 Photos

The Lichfield Dash photos on Flickr 30/06/2012

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Homage to Mieczysław Weinberg

Kremerata Baltica is performing at Wiener Festwochen 2015 on June 13-14 with a series of concerts “Homage to Mieczysław Weinberg.”

Besides conductor Mirga Gražinytė-Tyla, soloists joining our orchestra in these special events include Gidon Kremer (violin), Martha Argerich, Yulianna Avdeeva, Andrius Žlabys (piano), Olessia Petrova (soprano), Alexei Mochalov (bass), Mate Bekavac (clarinet), Gábor Boldoczki (trumpet), Andrei Pushkarev, Pavel Bialiayeu, Igor Avdeev (percussion), Madara Pētersone, Agata Daraškaitė (violin), Santa Vižine (viola), Giedrė Dirvanauskaitė, Pēteris Sokolovskis (violoncello), Iurii Gavryliuk (double bass).

Why has this composer been ignored for so long? Hugely talented Mieczysław Weinberg – born in 1919 in Warsaw into a Jewish family of musicians – begins to compose his first songs and pieces for piano as a self-taught adolescent. At the invasion of Poland by Nazi Germany, 19-year-old Mieczysław escapes eastward on foot, in the company of his sister. Exhausted, Ester, two years younger than her brother, returns to her parents after just a few kilometres. Mieczysław will never see her or their parents again. First, Weinberg studies composition in Minsk; when the German troops begin to enter the Soviet Union, he is evacuated from here to Tashkent, 4,000 kilometres away. In 1943, Shostakovich brings him to Moscow, where Weinberg spends the rest of his life as a freelance composer. Accused of being a partisan of a potential Jewish republic in the Crimea, he is arrested in 1953. His lifelong friend and mentor Dmitri Shostakovich pleads his cause in a very courageous letter. Weinberg is only released after Stalin’s death.
In the 1960s, he finally learns with absolute certainty that his entire family was murdered by the Nazis. ≫I regard it as my moral duty to write about the war, about the horrors that have befallen humanity in our century.≪
Mieczysław Weinberg leaves an impressive musical oeuvre: more than 20 symphonies, concerts and chamber music, song cycles and operas. He also composes scores for films seen by millions of spectators. “Sad and free”, in the words of fellow composer Sofia Gubaidulina, ≫is how this music strikes the listener.≪
On an invitation by Wiener Festwochen, Gidon Kremer together with his Kremerata Baltica and soloists will present a portrait of Mieczysław Weinberg and his spiritual kinship with Dmitri Shostakovich. This series of concerts is complemented by a discussion round and a screening of the film The Cranes Are Flying.

More about the festival here.

XII Kremerata Baltica Festival “Homage to Mieczyslaw Weinberg”

5.06 – 8.06. 2015, Cēsis, Sigulda, Rīga

Already for the 12th time Kremerata Baltica Festival approaches along with the summer. In 2015 the festival is dedicated to works of Polish-Jewish composer Mieczyslaw Weinberg, who seemingly gained too little recognition among the world’s musicians and interpreters until now.

His contribution to the world of music can be measured with 22 symphonies, 17 string quartets, 8 sonatas for violin and many other pieces, among which we can find music for 40 movies of 20th century. However, the quantity doesn’t matter as much as does the specific spirit and colors of his works. Sometimes the seemingly dark character of his music is in the background of purposeful desire to find peace and harmony, even catharsis. This desire for harmony is embodied throughout his musical style, often characterized with “neo-classical, rationalist clarity and proportion” (L. Nikitina).

Although Kremerata Baltica and Gidon Kremer have included pieces by Mieczyslaw Weinberg in their repertoire already before, more attention to the composer was created by the album “Mieczyslaw Weinberg” (2014) and its several subsequent concert tours around the world by Gidon Kremer and Kremerata Baltica. Nevertheless, to praise the composer and introduce a wider part of the society to his works, this year’s Kremerata Baltica Festival is dedicated exactly to him.

Artists taking part in the festival:
Mirga Gražinytė-Tyla (conductor), Andrius Žlabys (piano), Yulianna Avdeeva (piano), Mate Bekavac (clarinet), Tine Thing Helseth (trumpet), Olesya Petrova (mezzo-soprano), Alexei Mochalov (bass), Giedrė Dirvanauskaitė (cello), Madara Pētersone (violin), Agata Daraškaitė (violin), Santa Vižine (viola), Pēteris Sokolovskis (cello),  Iurii Gavryliuk (double bass), Andrei Pushkarev (vibraphone).

Program: Mieczysław Weinberg, Dmitri Schostakovich, Modest Mussorgsky, Valentin Silvestrov, Igor Loboda.

More detailed information about particular concerts of the festival can be found under the events section.

Tickets on sale at www.bilesuparadize.lv