first_imgRYAN HATFIELD EARNS MAJOR ENDORSEMENTS IN BID FOR STATE REPRESENTATIVEEvansville, IN – Ryan Hatfield, Candidate for State Representative District 77, earns major endorsements from the Indiana State Teachers Association, Indiana Fraternal Order of Police, and the Indiana AFL-CIO.Full Statement by Ryan Hatfield:I am honored to have earned the endorsements of the Indiana State Teachers Association, Indiana Fraternal Order of Police, and the Indiana AFL-CIO. I am proud to stand with their more than 350,000 Hoosier members in the fight for a promising education, safe neighborhoods, and good-paying jobs. As State Representative, I will work across party lines to get meaningful results for Hoosier families and businesses.Ryan Hatfield is a candidate for Indiana State Representative, District 77. He is a local attorney and Deputy Prosecutor in Vanderburgh County prosecuting felony sex crimes. Ryan is also an Adjunct Professor at Ivy Tech Community College and community volunteer.Additional Comments:“Teachers are proud to enthusiastically endorse Ryan Hatfield for State Representative, District 77. As a Deputy Prosecutor in Vanderburgh County, Ryan has championed those for whom there was no champion, particularly children, and we know he will be an asset for all Hoosiers as a member of the General Assembly.” — Mark Lichtenberg, ISTA UniServ Director and Former Evansville Teachers Association President“Seldom do we find a candidate of (Ryan’s) caliber who has the leadership and integrity to carry out the duties as State Representative – District 77, for the great State of Indiana. (Ryan’s) support and commitment to Indiana Law Enforcement has not gone unnoticed.” — Indiana FOP President William Owensby and Indiana FOP PAC Chairman David Cook, in letter of endorsement dated Aug. 22, 2016“Now more than ever we need to elect candidates who are on the side of working people,” said Brett Voorhies, Indiana State AFL-CIO president, in announcing the 2016 endorsements. “Hoosier workers can no longer afford anything less.”Additional Details:The Indiana State Teachers Association (ISTA) represents the labor, policy, and professional interests of more than 45,000 public school teachers and education support professionals, staff in state higher education institutions, retired educators, and college students preparing to become teachers. The Indiana State Teachers Association is a professional association organized to sustain quality public education, improve students’ educational opportunities, and advance the professional status of educators.The Indiana State FOP (Fraternal Order of Police) is a fraternal organization consisting of sworn law enforcement officers in the state of Indiana. It represents over 14,000 members. The organization attempts to improve the working conditions of law enforcement officers and the safety of those they serve through education, legislation, information, community involvement, and employee representation.The Indiana State AFL-CIO (American Federation of Labor and Congress of Industrial Organizations) is a federation of 800 local unions across the state belonging to 50 International Unions. In total, the Indiana State AFL-CIO represents more than 300,000 working Hoosiers. The mission of the Indiana State AFL-CIO is to improve the lives of working families — to bring economic justice to the workplace and social justice to our state and the nation.FacebookTwitterCopy LinkEmailSharelast_img read more

‘Women Warriors in Business 2018’ program is May 17

first_imgJERSEY CITY – A program focused on “Women Warriors in Business” is scheduled for Thursday May 17 from 8 a.m. to 4 p.m. at the New Jersey City University School of Business Harborside II, 200 Hudson St., Jersey City.The organizers say the goal is to facilitate a real dialogue about topics that are important to women entrepreneurs and leaders.“The program will help women explore leadership challenges and opportunities, identify competitive advantages, help with personal and organizational branding, access lenders for financing, and utilize procurement certifications that are necessary when it comes to competing for public/private contracts.“According to U.S. Census Bureau data, New Jersey based women-owned firms make up nearly 32 percent of all businesses, generating $49.5 billion in receipts. Nationally, a 2012 study from the National Women’s Business Council reported that over 9.8 million women have businesses that generated $1.4 trillion in receipts. Of that figure, approximately 383,000 veteran women-owned businesses – which are one of the fastest growing segments of the veteran population – generated $17.9 billion in receipts.”Seats are limited, and the cost for attendees is $25. Tickets may be purchased here. ×last_img read more

Etcetera, etc

first_imgSlicing up the high street bakery trade in Clapham – or not slicing, as the case may be – is DIY café newcomer, Breads Etcetera. It has toasters on every table with baskets of unsliced bread in the front of shop, where you cut as much bread as you like and toast it yourself.”It came about by trying to get people to try as many of the breads as they wanted to,” explains Kurt Anderson, who co-runs the bakery with Troels Bendix. Conventionally, customers confronted with a choice of breads would instinctively plump for the safe option. “How do you get people to try new breads? This is the novel idea that we came up with. We realised we wanted them to try them all. This is, if you like, the window to our breads.”The breads are made using a sourdough process, which has evolved over the last five years, and organic stone-ground flours from Cann Mills in Dorset and Shipton Mill. The breads are proved in cane baskets to give them a distinctive pattern. On weekends, stands are placed outside the shop to sell breads, flapjacks, cookies and muffins, market-style.The pair also run one of the most high-quality and expensive wholesalers in London, Doughboys. They came up with a novel twist on franchising to spread its sourdough craft under the ’Breads Etcetera’ retail banner. “We want to expand by inviting other people to join us to learn all about sourdough and the way we make it – and then to encourage them to go into business with us. We would co-own the bakery, they would come and train with us for six months, and we would continue to support them. We are good operationally: there’s no wastage, we only produce what we need, we know the ordering systems, the recipe systems and how to train people.”Sourdough is a process using no additional yeast, not a flavour. There aren’t many people that view it as a big business. Generally speaking, the idea doesn’t go hand-in-hand with expansion because of the time that it takes and the space that you need.” But he thinks they have cracked a model for turning over £500,000 within a 300sq ft space.commitment requiredThe first shop hit its budget within the first six months. Anderson has since been approached by other bakeries keen to convert to sourdough production, including an operator in Edinburgh. But running a sourdough-based bakery requires commitment, he cautions. “Sourdough is a very live product, which dictates day-to-day how it is going to perform – you need to keep an eye on it.”The two ex-chefs went through a learning process to get to grips with keeping the sourdough culture happy and well-fed. Two years ago, they would fastidiously feed the culture on the dot, but this has since relaxed. “What we find now is that, with the sheer volumes we’re doing – more than 100-litres of the culture put into the bread on a daily basis – it has become remarkably stable.”Anderson says they have a winning retail formula. “Our business is based on retaining customers and building on that with a skilled product.” nlast_img read more

Reporting in The latest on acrylamide

first_imgJust three years after the ’discovery’ of acrylamide formation in food in 2002, the food industry was able to develop a ’toolbox’ summarising all the findings to date and helping food manufacturers identify the best ways to reduce acrylamide formation in their products.The FoodDrinkEurope (previously CIAA) Acrylamide Toolbox has been a key tool ever since, as it collates not only the outcomes of international research, but also the lessons learnt by manufacturers in a factory environment.The latest version of the Toolbox, published on Friday 30 September 2011, has been significantly rewritten to make it easier to read and to align the text with the format of the Codex Code of Practice and the Commission Recommendations on monitoring. It also includes some text on the ALARA (’as low as reasonably achievable’) concept. Simply put, this means that food manufacturers should take every reasonable measure to reduce the presence of acrylamide in their products, taking into account all legitimate considerations.Bread is one of the product categories addressed in the document, under the wider heading of ’cereal-based products’. The Toolbox looks at, among other things, the impact of agronomic factors, such as asparagine content; the contribution of recipe changes, such as the addition of Ca2+ salts; the potential reductions through extended yeast fermentation; and the use of alternative baking technologies, such as infrared heating or steam baking during the last five minutes of the bake.To inform industry about latest strategies for minimi-sing acrylamide formation, FDF has a series of free live webinars accessible to all food manufacturers (including non-FDF members). For details, visit www.fdf.org.uk.last_img read more

A look inside: Lowell House

first_imgFour days a week, six to 10 Lowell House residents ascend five flights of stairs to the Tower Room, where they practice yoga for an hour, at the direction of House member Shaomin Chew ’13.The atmosphere is hushed and relaxed, as participants make space for their mats on a hardwood floor splashed by rays of late afternoon sun. Upon entering the room, students are greeted softly by Chew, who became a certified yoga instructor after her freshman year.“Yoga is an incredible de-stressor,” Chew said. “It helps me stay calm and focused, so I can be more productive at school. The physical exercise is a big deal, and I like that I have a small community. We get to know each other, and have a connection. I took a semester off and taught yoga in NYC during my sophomore year, but it was very different there. I much prefer the personal interaction I have in these classes.”“A lot of my students run and do yoga, and they tell me the combination is really helpful. Doing yoga an hour a day refreshes you.”Isabelle Glimcher ’13 said, “It’s a chance to slow down and reflect, to get away from your books. It’s so convenient, being in the House, and it fits so easily into your schedule. And the fact it’s in the House means I know the people involved. It’s a point of commonality, and you get to know people in a different way.” Low lunge … … while attaining inner zen. Namaste! Yogis Hold that pose! Meditate Eli Martin ’13 (from left), Jerry Tullo ’12, and Johnny Motley ’12 follow the lead of their teacher, Shaomin Chew, and concentrate on their breathing. Stretched Katie Sylvan ’13 (from left), Eli Martin ’13, Jerry Tullo ’12, and Johnny Motley ’12 move into a back stretch. Jon Chase/Harvard Staff Photographer Concentrate Eli Martin ’13 and Shaomin Chew stretch out. Namaste Perfectly balanced Shaomin Chew leads a yoga class in Lowell House.last_img read more

Students share their experience as twins at Notre Dame

first_imgAs for Connor and Ryan Powers, campus life does not include as many mix-ups — they are fraternal twins. So, although they have the same majors and career aspirations, the two are not identical in appearance.The pair has never spent more than a week apart, Connor and Ryan Powers said.“We’re closer than pretty much any two people could be,” Connor Powers said.While they did not plan on attending the same college, the Powers said the right choice for both of them just happened to be Notre Dame.“Connor has always been the one that likes to match more, clothes or things we do, but as far as I’m concerned we each made our own decision,” Ryan Powers said.Both Ryan and Connor Powers participated in the Appalachia Seminar, worked at Camp Sweeney and studied abroad together in London. The two science business majors also both hope to attend medical school after a gap year working with the Jesuit Volunteer Corps.“I always make my class schedule and then Connor texts me ‘okay, what are we taking this semester,’” Ryan Powers said.Although the Powers twins have the same goals for the future, Ryan and Connor said they think it’s unlikely that they will end up with the same Jesuit Volunteer Corps placement or at the same medical school.The Greens, however, are both headed to Chicago and plan on living together. They do not foresee a move apart happening for five to ten years down the line — a move that might be hard considering Connor Green’s philosophy of “you don’t leave the other one, you can’t.”The Greens said they have many memories that prove they both live by such a philosophy.“Freshman year I was super sick at the end of September … I was sitting in bed, watching TV just feeling terrible and I get a knock on my door,” Ryan Green said. “It was Connor [with an Einstein’s bagel] and he was like ‘Hey, I just wanted to drop this off. Hope you’re doing well.’ For me that was huge, having someone to support you in that way so early in school.”Tags: Class of 2019, College experience, Twins In October of their freshman year, twins Connor and Ryan Powers and Connor and Ryan Green initially met due to a set of odd coincidences. The two sets of twins shared the same first names, birth month and future commencement ceremony.Now seniors, both sets of twins are reflecting upon their unique college experience.Not only do the Green twins share identical DNA, but they also share their major, friend group and some extracurriculars too. The pair of computer engineering students did not plan on attending college together. Connor was “dead set” on Northwestern with only two weeks until decision day.“I’m not exactly sure what changed my mind,” Connor Green said. “I just sat and thought about it and ended up here.”Although they are identical twins, Ryan and Connor Green said they have never switched places in class at Notre Dame, despite doing it a couple of times as children.The Greens said they estimate now that it takes two to three weeks to be able to tell them apart. They think they look similar — like brothers would — but no longer view themselves as identical.“I never really believed we could switch places,” Connor Green said.last_img read more

Former Secretary of State Condoleezza Rice talks foreign policy

first_imgFormer National Security Advisor and Secretary of State Condoleezza Rice spoke Thursday evening about global affairs and America’s role in the world at a lecture co-hosted by the Rooney Center for the Study of American Democracy and the Notre Dame International Security Center (NDISC). Professor Michael Desch, director of NDISC, moderated the discussion.Rice spoke at length about current events in the international sphere, commenting on Middle East politics and North Korea. She also offered broader analysis of the current state of the international order.This order is currently in a state of flux, Rice said, identifying three major changes since the post-World War II order was established that have made the world more complicated. First, she said conceptions of security have changed, particularly as they relate to mutual defense under the terms of the NATO alliance, which has underpinned the global system. Members of the alliance regard an attack on one member state as an attack on all member states.“Security is just different than it was in 1945. … I was National Security Advisor on 9/11,” she said. “ … The problem was not marching armies, it was ungoverned spaces. Afghanistan was the fifth poorest country in the world at the time. And so we have to worry about the high mountains between Afghanistan and Pakistan. We’d have to now worry about Mali, or Libya, the area in Syria where people worry ISIS could be reborn again. And that makes you wonder, what does ‘an attack upon one means an attack upon all’ mean?”Second, Rice said “great powers” such as Russia and China are behaving more belligerently again.“Great powers [are] behaving badly again,” she said. “Whether it’s the Chinese … in the South China Sea, the Chinese in cybersecurity threats, trying to force — it seems — the United States out of the Asia-Pacific. A rising power. But then a declining power in Russia [that’s] mostly disruptive. Interfering in other people’s elections, taking their neighbor’s territory, propping up [Syrian dictator] Bashar al-Assad. Great powers are challenging the system.”On the whole, Rice said recent populist movements are presenting a particular challenge to the post-1945 international order.“Finally — and most importantly from my point of view — we’re experiencing what I call the rise of the Four Horseman of the Apocalypse: populism, nativism, isolationism and protectionism,” she said. “They tend to ride together. We’re seeing that people who didn’t succeed in globalization …are saying — as a friend of mine said about the 2016 election but you could say it about the Five Star Movement in Italy, you can say it about the Alternative for Germany, you can say it about Brexit — ‘Do you hear me now?’”Rice said those left behind by globalization search for scapegoats and, in so doing, weaken the international system.“And they’re turning to populists who have an answer for them about why they’re not doing well,” Rice said. “If you’re on the left, it’s big banks. If you’re on the right, it’s immigrants. If you’re on the left or right, it’s China. And so populists are appealing to people and it’s undermining the foundations of that system, which actually believed in free trade, believed in a U.S. that was very involved in promoting and sustaining democracy and I think that’s why this feels so unstable.”In response to a question from Desch about whether President Trump was “wrong” to withdraw American forces from Syria after declaring victory against ISIS, Rice responded in the affirmative. Earlier this week, Turkey launched attacks against American-allied Kurdish forces after seeming to get Washington’s blessing for such a move.“Yeah, he was wrong,” Rice said. “There’s no other way to say it. I don’t think it was particularly well-thought out. I think he actually fell into a trap that [Turkish president Recep Tayyip Erdogan] set. Erdogan is a very clever man, and I think he probably said something like, ‘I know you want to bring your troops home. This is the chance to do it.’ And the president took it. I’m quite sure afterwards his aides said to him, ‘Do you know what you just did?’ and he probably said ‘No I didn’t,’ and they probably said, ‘Yes you did.’”Rice said the administration’s decision could threaten progress made against ISIS on the ground in Syria.“They’ve been trying to backtrack on it ever since, because it was 100 American soldiers,” she said. “The whole idea was that you were just saying to the Turks ‘Don’t go after the Kurds.’ The Kurds in return were keeping the jails for the 1,500 or so ISIS soldiers and their families. The Kurds are fighters, so if the Turks come after them the Kurds are not going to lay down. They’re going to fight. They’re going to leave those ISIS fighters right where they are and go fight. Then, you will have released 1,500 ISIS personnel into that very unstable region. So I think it was a big mistake. But maybe now — I hope — that what is happening is that underneath is someone is going to Erdogan and saying, ‘Don’t go any further.’”In response to a question regarding recent tensions between the United States and Iran, Rice praised the Trump administration for showing military restraint in the face of increased Iranian aggression in the region. Iran is accused of attacking oilfields in Saudi Arabia last month and of shooting down an American drone over the summer. In response to the second incident, President Trump approved a retaliatory strike but called it off before it could be carried out.“I don’t see the circumstances in which the use of military force in a large-scale way against Iran is either possible, necessary or appropriate,” Rice said. “I will not say that a time may not come when one has to use more limited force against Iran. I don’t think that time has come now. First of all, you certainly wouldn’t use force against Iran for shooting down an unarmed American drone. That makes no sense. But when Iran decided to go after the Saudi oil supply, they also didn’t make anything go boom in the night, and I think that was a very smart ploy.”One of the administration’s responses to Iran that Rice praised was the imposition of financial sanctions on Tehran.“So what did they do? They used what we used to call the ‘nuclear weapon of financial sanctions,’” she said. “Which is Treasury 311 sanctions, which when you list an entity under Treasury 311 sanctions for either money laundering or nonproliferation or for terrorism, no entity that does business with it can do business in the United States. So, who did they list? The Iranian Central Bank. That means that nobody will do business with the Iranian Central Bank and the Iranians are now frozen out of the international financial system.”Over the course of an answer to a question about the proliferation of nuclear weapons, Rice cited North Korea’s nuclear program as a continued cause of international concern.“You have a regime in North Korea — a crazy regime, right?” she said. “Do you really want this regime to have nuclear weapons? One of the things that really has frightened people about North Korea is despite all the efforts to stop their program — I tried diplomacy with them, everybody’s tried diplomacy with them — their program seems to be continuing to march forward. At the beginning of this term for President Trump, there were actually people who were talking about a North Korean weapon that could reach the West Coast of the United States.”While Rice acknowledged the frightful nature of that scenario, she said there are ways to hinder the North Korean program through inspections and testing moratoriums.“That’s a scary prospect,” Rice said. “But I will say, if you can do two things you might prevent that from happening. The first thing is get inspectors on the ground. I know we want them to denuclearize. They’re not going to give up their weapons of mass destruction, but get inspectors on the ground. I would actually be willing to give up on some of the sanctions to get that done. Because inspectors can teach you a lot about what’s going on. The other issue is if you can keep them from testing. Nuclear testing is actually binary. You can fail, fail, fail, fail, fail and then one day you succeed. It’s not that you get 10% better, 20% better … so if you can keep them from testing, perhaps they’ll never get to the place where they can threaten the United States.”While Rice said Trump’s first meeting with North Korean dictator Kim Jong Un brought some benefit, she was critical of the president’s choice to sit down with the autocrat a second time.“I do think that the administration did something that at the time I didn’t think was very smart, which is when President Trump decided to meet with Kim Jong Un. I thought ‘Oh goodness, what are you doing?’ Then I thought ‘You know, nothing else has worked,” Rice said. “Might as well try it. That first meeting was actually pretty useful. They should never have had the second meeting … what you saw was a Kim Jong Un who I actually think believed our press that Donald Trump wanted a Nobel Prize so badly he would do anything. Then, to his credit, when the president walked away, Kim Jong Un was furious.”Tags: Condoleezza Rice, Foreign Policy, international affairs, Iran, North Korea, populism, Syria, turkeylast_img read more

Brown patches

first_imgIf doughnut-shaped rings of dead grass are popping up in your lawn, it may be because the recent onslaught of rain created ideal conditions for brown patch diseaseBrown patch on turfgrass is caused by a fungal disease known as Rhizoctonia solani. Circular patches of dead grass that range from a few inches to several feet in diameter occur during periods of high humidity and warm temperatures (75ºF to 85ºF). It loves humid summersGeorgia’s summer climate is ideal for this fungus. Brown areas of dead grass are surrounded by a reddish-brown or purplish halo. After two to three weeks, the center area of the brown grass may recover and turn green, resulting in a doughnut shape of dead brown grass.This common lawn disease is prevalent during warm, humid summer months. It attacks all turfgrasses including bermudagrass, tall fescue, centipedegrass and zoysiagrass. This time of year it affects tall fescue the most. Some varieties of these grasses are resistant or less susceptible to the disease, but none are totally immune.Conditions that favor brown patch include excessive nitrogen fertilizers, frequent watering, watering late in the day (or too much rain) and high humidity. Follow these tipsTo help prevent brown patch, don’t apply excessive amounts of nitrogen fertilizers. Use only enough fertilizer to maintain a reasonably healthy, green turfgrass based on a soil test. Excessive nitrogen tends to favor the development of brown patch due to lush, tender growth of grass that is more susceptible to attack by the fungus. Water early in the morning to allow grass foliage to dry before nightfall. Most fungi grow and develop during the night when given adequate moisture. It’s best to water lawns early in the morning, less often and more deeply. Turfgrass needs approximately 1 inch of water per week, ideally given in one or two applications. With all the rain this year, no one should need to water their lawn. If you’re watering your lawn this summer, you’re probably watering too much.Mow the lawn slightly higher than normal during periods of excessively high heat conditions. This reduces stress to turfgrasses and helps reduce the possibility of disease. Common turfgrasses and their recommended mowing heights are as follows: bermudagrass – 1 to 1.5 inches; centipedegrass – 1 to 2 inches; St. Augustinegrass – 2 to 3 inches; zoysiagrass – 1 to 2 inches; and tall fescue – 2 to 3 inches. Tall fescue, especially, performs better when kept at a taller height in the summertime.Avoid or remove excess thatch from the lawn. Thatch is decomposing grass stems, shoots and roots — not clippings — that have accumulated at the soil surface. More than half an inch of thatch will retain excess moisture and favor disease development. Thatch buildup can be caused by improper mowing practices and over-fertilization. Mow your lawn often enough that no more than one-third of the grass height is removed in a single mowing. This may require mowing as often as once or twice a week, which can be a challenge with all the rain we’ve been getting. Keep your mower blades sharp and don’t mow grass when wet. Dethatching machines (vertical mowers and core aerators) can be rented for use on lawns that have accumulated too much thatch. This should only be done in early summer for warm-season turfgrasses and in the fall for tall fescue. Bagging grass clippings is usually not necessary if you are mowing your grass frequently enough and following recommended fertilization practices for your turfgrass. (For more information on grasscycling, see the University of Georgia Cooperative Extension publication website at www.caes.uga.edu/publications/.Bring in a sampleIf you think you have brown patch or any other diseases in your lawn, bring a sample of the turfgrass (about a 4×4 inch square, including the roots) to your local UGA Extension office for proper diagnosis. An ideal sample for diagnosis is half dead and half alive, taken from the outer edge of a dead patch. A fungicide recommendation may be required if the problem cannot be corrected with cultural practices.last_img read more

Take it Outside: 2014 Outdoor Training Guide

first_imgThe gym sucks. You know it, we know it. And yet many of us still feel compelled to spend time inside “the box,” throwing up free weights or pushing belts on machines in the ever elusive pursuit of strength. Maybe you’re a climber with a burly project looming. Maybe you’re addicted to your carbon road bike and the next Strava record. Maybe you’re a runner looking to P.R. Whatever your passion, strength is important, whether you realize it or not.“A lot of endurance athletes don’t want to take any time or effort away from their sport for strength training,” says Samantha Stone, a certified personal trainer and founder of Functional Fitness Asheville. “But strength is important. We’re talking about stability of the structure. These sports are repetitive. You strike the same part of the body over and over, if you don’t have the strength or stability in the structure, it’s going to wear out over time. “So you need muscles. But do you need the gym? Not at all. Stone teaches regular strength training classes outside, using parks, forests, and city-scapes as her gym.“If you’re looking to compete in strong man competitions, you need the gym. But if you’re an athlete looking to get stronger so you can move and play more effectively, you don’t need the gym at all,” Stone says.The takeaway: If you want to be a better mountain athlete, you’re better off training in the mountains. We talked with Stone and other athletes and fitness experts to create BRO’s first outdoor training guide. Read on, and maybe, finally kiss the gym goodbye.Stone’s Functional Fitness In Stone’s functional fitness classes, one day, she might incorporate strength exercises into a group run. The next, she might use playground equipment as her strength inspiration. “We’d find benches, stairwells, railings, scaffolding, swing sets—anything we could use to create resistance.”We asked her to design a short workout for athletes who want to leave the gym behind. She came up with this plan that focuses on mobility, core recruitment, and training the fast-twitch muscle fibers. Bonus: It’s fast. The whole workout will take less than 30 minutes.CorePlanks Pushup position, holding back flat. Build up to 3:00 minutes.Hanging Leg Raises Grab a pull up bar, monkey bar, or tree limb and hang. Keep your knees straight as you raise your legs until they’re parallel to the ground.Wall Push Push as hard as you can against a wall for 10 seconds at a time, keeping your core and butt tight.Fast twitchThese exercises focus on explosive movements. If you’re just beginning a strength-training program, start with slower movements and progress to power oriented training.Do: 3-6 sets with 10 reps per set.Squat Jumps: Keep your heels grounded and back straight as you drop into a squat. Then explode up and off the ground. That’s one.Step Ups: Find a bench and step up, bringing your other knee to your chest. Alternate. That’s one.Jumping Lunges Drop into a lunge, where your back knee is almost touching the ground. Explode up, switching your feet in mid air and landing in an alternate lunge. That’s one.Explosive Pushups Your standard push up, but explode up, so your hands leave the ground. Clap if you have rhythm.Pull Ups If you can’t perform a straight pull up, cheat by jumping into the pull up.Work Out Like a FarmerYou really want to build strength and power without stepping into a gym? Work out like a farmer. Jason Harle is a strength and conditioning coach and founder of The Farmer’s Gym, an online destination and coaching service that uses the farmer’s life as the foundation for strength training. Harle just published the The Farmer’s Gym Almanac, a collection of outdoor workouts based on farm life. Hale grew up on a farm and asserts that mimicking the daily farm routine will allow athletes to reap huge strength and fitness benefits without any costly equipment or gym memberships.“It’s about getting back to the basics, and doing work. A farmer taxes every muscle through the countless tasks in a given day—lifting bales of hay, pounding fence posts, shoveling rock,” Harle says. “The book and the workouts I’ve created are designed to test the body in the same fashion.”The Farmer’s Gym Almanac has more than 400 exercises, most of which focus on body-weight movements. A typical FGA workout includes about 20-25 minutes of high-intensity multi-exercise interval training, using a combination of old staples like push-ups and pull-ups to more creative exercises like the “dragon walk” and “floor wipers.” Harle also includes kettlebell exercises, which he says is the perfect substitute for the farmer’s feedbags or bales of hay.Here are five farm-friendly exercises, and their modern-day interpretations, that build muscle and functional fitness.Throwing Bales of Hay Deadlift a sandbag and hoist it chest-high, then throw it as far as you can (think about throwing a chest pass in basketball). Do this several times. No sandbag? Use a big rock.Shoveling Rock or Dirt No substitute here—just grab a shovel and head to your backyard. Dig a hole for five minutes, then fill it up. Repeat.Hammering Fence Posts Grab a sledgehammer and an old tire and start wailing on it. Try to create a steady rhythm to your swings, using your legs and core in addition to your arms and shoulders. No tire? Hit the ground.Chopping Wood Again, no substitute for an axe and a log. Get chopping.Farmer’s Carry Find a rock—something heavy. Deadlift it and and carry it in front of your waist, walking across your yard. Drop it, shake your arms out, then repeat the process.Go OCR: Obstacle Course RacingObstacle Course Racing is fun, exhausting, and the next day you wake up sore in places you didn’t even know you could be sore. What the hell is that muscle on your elbow called, anyway? Obstacle Course Races might just be the perfect workout. Just ask Andi Hardy, a former teacher turned semi-pro obstacle course racer who’s racked up more than 40 races in just over a year, winning a lot of them.“In obstacle racing, you have an element of endurance and stamina, but the races also incorporate high intensity intervals and strength training,” Hardy says. “You’re sprinting from one obstacle to the next. Thirty slam balls. Sprint. Rope climb. Sprint. It’s the perfect mixture of strength, speed, endurance, and mobility.”And more importantly, fun.“I like the variety and the surprises of the races, and I like to add that variety to my workouts,” Hardy says, adding that she trains twice a day, often on the fly and out in the wild. “The world is my gym. If I’m running Kennesaw Mountain, I look for ways to mix it up with pushups beside the trail. I’ll find a rock to jump over 20 times. I’ll walk across a log like a balance beam. I can train in my backyard, on the trail, even in the airport.”In the spirit of variety, here’s a suggestion for a self-imposed training course circuit. You’ll need a park with a playground.Sprint a lap around the park. 10 Burpees (drop into pushup position, do a pushup, hop back to standing position, then jump as high as you can) Sprint a lap. 10 box jumps on a bench. Sprint a lap. 30 seconds of bear crawls (drop onto all fours, walk forward with equal weight on your hands and feet, keeping your hips low) Sprint a lap. 5-10 pull ups (use the monkey bars) Sprint a lap. Repeat until you’re no longer sprinting.This plan is only a suggestion. Use your surroundings to determine the exercises you complete. Climb a tree. Find a rock and throw it. The options are endless.Get the Legs of a Backpacker There’s no doubt that hiking regularly will get you in shape. Look at your average Appalachian Trail thru-hiker. They start out soft and pudgy and finish lean and mean. Luckily, you don’t have to hike the ridgeline of the Appalachians to reap the strength benefits of thru-hikers. If you want the legs and core of a seasoned backpacker, start thinking like a Sherpa.“Cross training is great, yoga helps, but there’s no substitute for having a pack on your back,” says Appalachian Trail speed hike record holder Jennifer Pharr Davis, who coaches would-be thru hikers through training regimens leading up to big hikes. Davis says there’s no way to emulate the torturous routine of a speed hiking record attempt, where you’re pushing yourself day after day. Instead of training nonstop, Davis adds weight.“I’ll add weight to my pack, more than I’m planning on carrying on the trail,” the record holder says. “A couple of fire logs, an extra gallon of water. Then I set out for the most challenging routes I can find.”Leading up to her record hike, Davis liked to train on big Mountains to Sea Trail climbs, particularly up Mount Mitchell and Black Balsam. The scenery will keep you motivated if you can train in high elevation surroundings like Mitchell, but it’s not required.Load your pack with your normal weekend load, then add an extra gallon of water. Find a three-mile climb that gains at least 1,500 feet in elevation and start climbing. Don’t live near a trail? Climb stairs. Or find a steep hill and walk repeats with a loaded pack. The weight is the key, not the location of the workout.An Argument for Heart Rate Training“The biggest mistake athletes make is training too easy on their hard days and too hard on their easy days,” says Ben Friberg, a pioneer in long-distance standup paddle boarding who set the 24 hour SUP distance record. “Heart rate training gives an athlete immediate feedback about training effort, which ensures you are working at the proper intensity. Did you really push yourself? Are you pushing too hard, overtraining, and perhaps needing rest? When a big day comes, your ability to know how much fuel you are throwing in the fire will be beneficial.”What you’ll need Nike, TomTom, Suunto, and Garmin all make GPS and heart rate tracking devices. Learn your resting heart rate, max heart rate, and calculate your personal heart rate zones.Find the Zone  After you know your numbers or zones, you can create workouts that are more effective. Short, fast intervals will push you to work hard, which will help to improve your speed. Base workouts are designed to improve endurance. Checking your resting heart rate first thing in the morning can even tell you whether you are recovering properly.Go Anywhere EquipmentKettlebell: Swings, carries, lifts, weighted squats—it’s as versatile as any piece of equipment out there. And it’s portable.TRX: These suspension straps can elevate the simplest exercises, from pushups to speed skaters into full body core blasters. Hang them from just about anything.Sandbag: Heavy, cumbersome—just carrying a sandbag across the yard is a full body workout. You can make your own with a sturdy duffel, or buy a kit.last_img read more

Nauticor Extends LNG Supply Network for Ships to Rotterdam Port

first_imgHamburg-based supplier of LNG Nauticor has extended its LNG supply network for ships within the North Sea region by including the Port of Rotterdam. The company has been awarded the contract for a bunker operation in Rotterdam for the first time.The first bunker operation by Nauticor in the port saw the containership Wes Amelie receive the chilled fuel. In 2017, Wes Amelie became the world’s first boxship retrofitted to LNG.In total, the vessel received six truck loads, which is equal to 120 tons of LNG, during the bunker operation that took place on February 20, 2018. As informed, Nauticor is currently in charge of organizing LNG supply for Wes Amelie, which is chartered to Unifeeder A/S and operates as a feeder vessel between Rotterdam and ports in the Baltic Sea region, throughout Germany, and to the Dutch Port of Moerdijk.„We are continuously working on optimizing the LNG supply for ships and feel well-prepared for more bunker operations at this location. Another important milestone for the development of the LNG supply infrastructure in North & Baltic Seas will be our new LNG bunker vessel, which will be put into operation before the end of this year,“ Sonja Neßhöver, Director of the LNG Portfolio of Nauticor, commented.During its first bunker operation in the Port of Rotterdam, Nauticor set a new record for the speed of a bunker operation with an unloading rate of up to 40 tons of LNG per hour. To achieve this, the Nauticor team used its bunkering technique where two LNG trucks are unloaded simultaneously.last_img read more