Single Member Districts: Let the Voters Decide

first_img The Apopka Voice, are you not going to allow me to answer to the lady above by posting my response to her? I am waiting to see if you are going to post my response to her. From the Editorial Board of The Apopka Voice After a thorough analysis of the single member district voting initiative being promoted by the South Apopka Ministerial Alliance, there are a few things we have learned. First, it’s clear that well-informed people are on both sides of this issue, and people with a true heart for the good of Apopka can see this issue from both sides.Good people can disagree. Informed people can disagree too.Pastor Doug Bankson, a candidate for Seat#3 of the Apopka City Commission, cites a study done by Professors at Princeton and Portland State Universities that shows single member districts can run counter to electing an African-American. It also shows that at-large districts can potentially promote female candidates more effectively than single member districts. On his website, Bankson states:“I believe now they would create more division and only secure one vote for themselves while not garnering the votes to pass important changes.”That is a thoughtful and well-informed opinion, and certainly he is right that they would only have one vote representing their district.Mayor Joe Kilsheimer says he is not convinced the Alliance will get what they want with a single member district. He also says that the four sitting commissioners and himself are being held accountable for all of Apopka – including the southern portion of the City.That’s a reasonable position and certainly he is correct that he, and the City Commissioners are being held accountable, judging by the public comments at City Council meetings.In early 2014,  the Apopka City Charter Review Committee met to discuss three issues – term limits, adding two commissioners to the City Council, and single member districts. The committee concluded with a vote of 7-0 that single member districts would be a bad idea. Their reasons were:It’s a complex issueIt will be a cumbersome and time consuming processThey preferred all commissioners to be accountable to all votersThe two re-districting cycles (at the state level) were extremely difficultCommissioners are easily accessible nowThe only good reason to have districts is if communication breaks down. But Apopka is small enough that there is no reason to depart from what we have.In short, there are a lot of  reasonable, well-researched and heartfelt theories of why a single member district would be detrimental to Apopka. However none of those well-researched, reasonable and heartfelt theories match with the reality of what is happening in South Apopka.Pastor Hezekiah Bradford asked a series of questions to The Apopka Voice that illustrates his case.“Drive through South Apopka. Is the housing equal to the rest of Apopka? Are the roads and infrastructure equal to the rest of Apopka? Are the parks and recreation facilities equal to the rest of Apopka? Is it equally safe in South Apopka as it is in the rest of Apopka?”“That’s the reasons we need single member districts,” he concluded.All commissioners are accountable for South Apopka as well as all of Apopka. That statement in theory is true – it just isn’t working out that way. Running The City of Apopka is a full-time effort, and there are needs in all of its communities – North and South – East and West. The City has a $90 Million budget, is days away from potentially closing on a long-awaited City Center Project, and countless other issues to deal with every day.Still,  the residents of South Apopka believe they are slipping through the cracks.But consider this … The South Apopka Ministerial Alliance states that their “want” for a single member district is not to get an African-American commissioner, but a resident of South Apopka they can hold accountable no matter their race, gender or age. That means that if there were single member districts, it is an absolute certainty they would get that person.The Apopka Voice is in agreement with The Apopka Ministerial Alliance, as well as the two most senior commissioners (Bill Arrowsmith 39 years a commissioner and Billie Dean 21 years a commissioner) that the City Council should add the single member district to the February 17th City Council Meeting agenda and vote in favor of taking the next step and sending it to the people of Apopka to vote on at the next reasonable voting cycle. LEAVE A REPLY Cancel reply Share on Facebook Tweet on Twitter Reply January 28, 2016 at 12:51 pm January 26, 2016 at 6:41 pm Tenita Reid 5 COMMENTS UF/IFAS in Apopka will temporarily house District staff; saves almost $400,000 Reply Sue Grandy What is the Apopka Ministerial Alliance’s true motive? Seriously. While I respect their right to address the council, and ask for the ballot initiative, remember, it will not be the Apopka Ministerial Alliance that gets the right to draw up the districts ( like in the display illustrative map above) and also it seems like it would be just another issue to fight over, not unlike the gerrymandering fiasco that in the state, has been going around in circles over and over for the longest. People can vote however they want, if it goes to the ballot. Vote for it, if that is what you believe would be best. Vote against it, if you don’t care for it. Simple. It will cost the city more $$$$$$ just to have the ballot initiative, probably, as that is usually what we hear. I like having all the commissioners represent myself, even if I can’t always persuade them on issues, at least I have several with two ears each, hopeful who will listen. I won’t vote in favor of the single districting. Nope, and I still do not know what the hybrid method is. I agree with the Ryan fellow who said that the other commissioners in a different district, other than your own district, won’t care one way or another about what concerns a citizen brings forth, as an issue before the council, if he or she, is not in their district, as in the single district method. The old NIMBY (not in my backyard) theory. As far as the super voters, they are going to turn out to vote, regardless of which district they are placed in. My home, as well as my neighbor’s homes, in my older neighborhood, don’t equally compare to other newer, more expensive homes in other areas of Apopka, so what? Same thing in south Apopka, so what? Do they expect the city to build them new homes down there? The Alonzo Williams Park is in the process of getting some very nice new improvements, and the new building is very attractive. Wish the Dream Lake Park near my neighborhood was as nice, as the Alonzo Williams Park in south Apopka. There are some roads over my way, that could use repaving, not just south Apopka, so what? If you ask me, the Apopka Ministerial Alliance is trying to turn Apopka City Hall into a church. The church is the proper place to instill God in people’s lives, not city hall. Gov. DeSantis says new moment-of-silence law in public schools protects religious freedom January 28, 2016 at 9:40 am You have entered an incorrect email address! Please enter your email address here Please enter your name herecenter_img You, dear lady, are a very insulting, biased person, who only can see one viewpoint, that is, whose side you are on. YOU AND YOUR KIND, are what is wrong with this city. This mentality, that is going around, that a person has to be on this group’s side, or that group’s side, and that the elected officials have to be a part of the change group, or the legacy group.. It is wrong to do this, and not giving the candidates credit that they can think for themselves, and vote the way that they think is best for our city. I don’t buy into that notion AT ALL! I have been going to Apopka City Council meetings for a very long time starting back in 1994, and have been going off and on, for a long, long, time. I have seen decisions made under Mayor John Land’s administration that I disagreed with, and I have seen decisions under Mayor Joe Kilsheimer’s administration, that I have disagreed with. I also have seen decisions on both sides, that I have agreed with wholeheartedly. I have also lived here since 1970 so I have witnessed many changes in our city, good and bad. We had one ballot issue to vote on when Mayor Land was office, that only the super voters could vote on the issue. Were you aware of that? Do you think that is fair? I am not for single member districting, and I make no apologies for that, I prefer the at large districting. You do not discourage me, you do not make me, you do not break me, and your accusations about some of the elected officials, are way over the line. I happen to like Christine Moore, and I think she is doing a great job serving the Orange County School Board. I think she has the students best interest at heart, and her consulting business is HER business, and the candidates can hire whoever they want to manage their campaigns. You don’t know my needs, or concerns, so don’t tell me what I should be concerned with. Your conspiracy theories about the elected officials, are just a bunch of junky old stuff. Tenita Reid Okay, I will try again to get this posted again. Ms. Grandy, I don’t know you, and you don’t know me, but your comments about my mentality of being of a bug are very insulting and you appear to be a very biased person. It is you who is trumping the racial card, not me. I am simply stating there are other areas of the city that need attention other than just south Apopka, and I am speaking of south Apopka in the City of Apopka municipal boundaries, not the census recognized portion of South Apopka in Orange County unincorporated section. OK? I also noticed you identified your area of residing, as the “north side” of Apopka, and thus you are a part of the problem of this city’s woes, the division of Apopka. I noticed you didn’t say, that you were an Apopka resident, but a resident of the “north side”. Very interesting. I am against the single member districting, and I make no apologies for that, I prefer the “at large” districting. Your commentaries on other articles about our elected officials are way out of line. I happen to appreciate Christine Moore’s efforts as our school board representative, and I like her as a person. I think it is wrong of anyone in this city, no matter who they are, to try to attempt to divide this city further, whether it is because of political, racial, or economic status, and I for one, do not believe in this notion, that you have to be on this group’s side, the “change” group, or the ” legacy” group. This kind of thinking is so wrong, but it appears that you have slipping into the trap. There have been decisions under former Mayor John Land that I did not agree with. There have been decisions under Mayor Joe Kilsheimer that I have not agreed with. There have been decisions that I have agreed with 100% wholeheartedly with both administrations. I believe the candidates should vote what they believe is best for this city, if elected, and disregard this “groupie mentality”. I am not a newbie at attending Apopka City Council meetings. I started going on and off since 1994, and I have lived in this city since 1970, so I have seen a lot of good and bad changes. I resent your nasty comments about “use my brain’. I resent you telling me what I should be concerned about. You don’t know my needs, or my concerns at all, so don’t attempt to tell me what I should be concerned about. Christine Moore’s consulting business is HER business, and I am not concerned at all about HER business. The Apopka City Council candidates can hire whoever they want to manage their campaigns, it doesn’t concern me one bit. As far as the super voters, were you aware of the one ballot initiative that only the super voters were allowed to vote on? Do you think that was fair to all the rest of the Apopka’s qualified registered voters, and this occurred with Mayor Land at the helm . More people do need to vote, but you can lead a horse to water, but you can’t make him drink. Your commentaries are just a bunch of junky old stuff, and you do not make or break me, nor discourage me, as a resident who will speak my mind. Please enter your comment! January 27, 2016 at 10:24 pm Reply January 28, 2016 at 1:52 pm Tenita Reid Save my name, email, and website in this browser for the next time I comment. Florida gas prices jump 12 cents; most expensive since 2014 Tenita, unfortunately if you didn’t have the mentality of a bug, you might be able to see the long view. You are part of the overall problem, this is not race related, I reside on the north side and the problem of political accountability exists for me as well. Seriously, you can’t reasonably expect 4 elected officials that are not accountable to any geographic population to be held accountable at the polls. Come on use your brain. You are very short sighted; yes we do have supervoters whom reside in 3 northern sections of our city that determine the outcome of elections for the entire city. Placing single member districts on the ballot does not achieve the end result, due in large part to the disproportionate segment of contiguous city boundaries versus city / county boundaries in the heart of the city with reduces the strength of a solid voting bloc. What you need to concern yourself with is why do we have an elected school board member (Christine Moore) serving as the campaign manager for Sam Ruth and Kyle Becker while serving as our elected school board member. Don’t our children deserve her full attention, or better still, if she must moonlight, do it in a district that she wasn’t elected to serve our children’s best interest. Does she work for Mayor Kilsheimer full time or just when he needs her? By the way, the only resolve for the single member district will be litigation, the facts speak for themselves… Reply Reply Tenita Reid TAGSApopka City CommissionSingle member districtsouth apopka Previous articleApopka City Council Seat 3 Candidate Q&A – Week 4Next articleTonight: City Council Candidate Forum Denise Connell RELATED ARTICLESMORE FROM AUTHORlast_img read more

Paul Spencer to retire as Rolls-Royce pension chair

first_imgHe oversaw an overhaul of the scheme’s investment strategy that placed more emphasis on liability-matching assets, shifting away from an allocation of roughly 70% in equities.Rolls-Royce said its scheme ranked in the top 4% of UK pension funds for investment performance over 10, 20 and 30 years to 31 March 2016.“Paul’s leadership was pivotal in overseeing the successful implementation and further development of the new liability-matching strategy which was a bold change in direction, but which has since become the benchmark for effective risk management of pension schemes,” said Joel Griffin, head of pensions at Rolls-Royce. “It was crucial in protecting the funding position of Rolls-Royce’s pensions through the 2008 financial crisis and subsequent period of declining yields which have caused so many pension schemes’ funding positions to suffer.”In addition to the investment changes, Spencer’s trustee board pushed through a restructure of the company’s UK pension arrangements, merging four schemes into one and sealing a £1.1bn buyout deal to transfer the Vickers Pension Scheme to Legal & General a year ago.Griffin said Spencer was leaving the scheme “in an exceptionally strong position”. Paul Spencer, chair of Rolls-Royce’s £13bn (€14.7bn) UK pension scheme, is to retire from the role he has held since 2008.The sponsoring employer announced that Liz Airey was to take over from Spencer as chair of the scheme’s board of trustees at the end of this year.Airey is currently non-executive chair of Jupiter Fund Management and a former chair of the Unilever UK Pension Scheme.When Spencer arrived at Rolls-Royce the scheme had roughly £4.5bn under management and a £500m funding deficit. According to the company’s 2016 annual report, at the end of that year the scheme had £13.4bn of assets and a surplus of more than £1bn. Liz AireyLiz Airey has been non-executive chair of Jupiter’s board since 2014, and chaired Unilever’s UK pension trustee board between 2008 and 2014. She has held non-executive roles at Tate & Lyle, Dunedin Investment Enterprise Trust, JP Morgan European Smaller Companies Trust, Zetex and AMEC.Paul Spencer is also chair of the BT Pension Scheme, and was chair of British Airways’ two main defined benefit schemes until his departure in 2015 amid a disagreement over the investment policy.last_img read more

FA amends disciplinary rules

first_img From November 22, the FA will be able to charge players even if match officials have seen part of the incident. Torres escaped punishment for scratching Tottenham’s Jan Vertonghen because the incident had been “partially seen” by an official even if the full seriousness of the actions had been missed – a case that prompted FA chairman Greg Dyke to take action to close the loophole. The Football Association has closed the disciplinary loophole that saw Chelsea’s Fernando Torres escape action despite being caught on video scratching a rival player. Press Associationcenter_img The new rules will now cover: :: acts of violent conduct that occur secondarily to a challenge for the ball. :: off-the-ball incidents where one or more match official did see the players coming together, but the match officials’ view was such that none of them had the opportunity to make a decision on an act of misconduct that took place within that coming together. The FA’s move to ban Fulham’s Sascha Riether for stamping on Manchester United’s Adnan Januzaj was not taken under the latest rules, however, as they only come into effect after the international break. Riether’s case was dealt with via a three-man panel of former elite referees which was brought in during the summer to look at video evidence and in that incident no officials saw the stamp. FA director of governance Darren Bailey said: “This enables the FA to consider acts of violent conduct, like an elbow or a stamp, which have occurred after a challenge for the ball or coming together of players. “It is sometimes difficult for officials to see such incidents, as they are often concentrating solely on the challenge for possession of the ball, and we are mindful of this. “Also, where off-the-ball incidents are concerned, the policy adjustment will allow action to be taken where an act of misconduct could not have been seen by the match officials, even though they may have seen some part of the players coming together. “This is an important step forward for the game and provides an appropriate level of discretion for the FA to consider action. However, we remain of the view that the best outcome for all is that referees are able to make correct judgements on the day to benefit the teams involved.” last_img read more

Page balancing role in defense, attack for Syracuse

first_img Facebook Twitter Google+ Published on September 16, 2014 at 12:02 am For Jordan Page, switching positions mid-game is nothing new. In fact, it’s a common occurrence.Officially listed as a back on Syracuse’s roster, Page often sees time at forward when the fifth-ranked Orange needs a spark.Trailing by a goal midway through the second half against Albany on Sept. 6, Syracuse head coach Ange Bradley turned to the 5-foot-2 spark plug in Page.Page wasted little time coming through for the Orange (6-1, 0-1 Atlantic Coast), netting her fifth goal of the year — the first goal Albany allowed all season — in just her sixth game. The goal brought her closer to her career-high of nine goals in a season, a mark she set in 2012, splitting time at back and forward. Counting on the Denver, Pennsylvania native seems to be a carryover from last year for Bradley.“Jordan is a very good attacker,” Bradley said. “I keep pushing her up into the attack. At times she wants to stay defensive, but she needs to recognize that she’s an attacker even though her positioning has changed from last year’s to this year’s team.AdvertisementThis is placeholder text“She’s in a great position to create and score goals for us.”Attacking isn’t something new for the two-time U.S. Under-17 and U-21 team member and an All-ACC Tournament selectee in 2013. As a senior at Cocalcio (Pa.) High School, Page was named a first team All-American as she finished with 66 goals and 72 assists in her career.Although attacking isn’t new to her, Bradley said Page sometimes hesitates to jump up into the attack for fear of an opponent catching her out of position.“Sometimes I have to get on her to jump up into the attack,” Bradley said. “It’s like, ‘Hey, Jordan. Get up there.’ Once she jumped up things seemed to click, as you could see.“She’s still learning that she has teammates behind her who will cover for her.”Against the Great Danes, Page played an integral role in shutting down Albany’s offense for more than 50 minutes, before switching mainly to forward, adding the equalizer off of a pinpoint feed from freshman midfielder Lieke Visser.As the Orange looks to progress into this season, SU will need the scoring and leadership that Page provides across the field.“She’s one of the most willing athletes I’ve ever coached,” Bradley said. “She’ll do anything that’s needed for this team. That’s a great testament to her as a player.”Whether that means shutting down opposing offenses for 70 minutes a game, or joining the rush when the team needs a big goal, Page is constantly moving and adapting.“That’s what makes Syracuse hockey so good,” Page said. “We work hard and we do whatever it takes to win as a team.” Commentslast_img read more

How the Lakers stay in shape under coronavirus quarantine

first_img Lakers, Clippers schedules set for first round of NBA playoffs Trail Blazers beat Grizzlies in play-in, earn first-round series with the Lakers Newsroom GuidelinesNews TipsContact UsReport an Error In the meantime, the Lakers’ strength and conditioning staff is logging feedback in various ways. Peterson was pleased to see Cook running suicides in the limited floor space of his apartment in a video he posted last week. Other times, players will just send him texts and emojis – sometimes with a few expletives thrown in.That, Peterson said, is a sign the new workout plans are running as they should: still challenging some of the best athletes in the world, regardless of the circumstances or the equipment they have on hand.“It’s just a fun, fun group,” Peterson said. “The videos I get back (from players) and ‘the commentary’ on the workouts make it all worthwhile.” Trail Blazers, Grizzlies advance to NBA play-in game; Suns, Spurs see playoff dreams dashed How athletes protesting the national anthem has evolved over 17 years center_img Lakers practice early hoping to answer all questions In the hunt for the silver linings of social distancing, there’s never been a better time for Danny Green to run outside.Under normal circumstances, the Lakers guard wouldn’t be able to run in his South Bay neighborhood without running into someone who wants to stop him for a picture or an autograph. But last week, when he and his girlfriend left home to go jogging by the beach, they were blissfully uninterrupted.“No one’s bothering you – everybody’s six feet away, not near anybody,” he said. “It’s kind of cool and chill. You can get a little vitamin D.”While the world is dealing with many new social dynamics and challenges from the threat of COVID-19, for the Lakers, one of the paramount tasks at hand is to find ways to stay in shape. While the NBA has not released a timeline for resuming the season – and as quarantines stretch on, there’s a looming threat that the season could be canceled – players are attempting to maintain a sense of normalcy through at-home workouts and staying ready for when they can again take the court. A former personal trainer before he joined the Lakers, Peterson possesses a relentless pragmatism, refusing to frame the quarantine conditions as anything but a positive. It’s common on the road that players will work out in the hallway before games when a visiting weight room isn’t available – Peterson sees the challenges of working out at home as something of a natural extension of some of the circumstances the Lakers face during the season.“Motivation comes from within, and these guys are motivated, they’re just counting on us to eliminate as much gray area as possible and make things efficient,” he said. “Yes, it’s unprecedented as to what’s causing this. But instead of saying, ‘Oh my God, it’s unfamiliar,’ we’re saying, ‘It’s not ideal, but we’re making it work.’”The workouts rely heavily on fundamentals: weighted lifts and lunges, core and ab routines, and other things to keep up strength. Peterson said the strength and conditioning staff has drawn inspiration from military workouts and bodyweight exercises to create routines.One of the foundational pieces of conditioning for the players is cardio, and that’s where they have some flexibility. While Green goes on runs, Alex Caruso told Lakers.com he prefers to jump rope. While it’s all an approximation because no one can play basketball at the moment, the goal is to keep close to playing shape.“The biggest thing about now is that nobody is going to be where they were at when we stopped playing,” Caruso told Lakers.com. “It’s about staying as close to normal as you can.”The Lakers are continuing to experiment with new strategies during a quarantine that public officials recently acknowledged could last several months. As many businesses hop on Zoom to conduct virtual meetings, Peterson said he’s done a trial workout session on Zoom with a few players and anticipates he could have the entire team on one class next week.Green echoed what other players have estimated: He thinks it would take two or three weeks to get back into shape acceptable for the playoffs if the NBA is able to resume. On the Road Trippin’ podcast this week, James said he thought the NBA could ramp up to the postseason with a week-and-a-half long mini-camp and between five and 10 regular-season games.Related Articles AD Quality Auto 360p 720p 1080p Top articles1/5READ MOREUCLA alum Kenny Clark signs four-year contract extension with PackersThat has its own unique set of obstacles. Players are used to going to external facilities – either the Lakers’ El Segundo practice facility or other gyms throughout the region – for workouts. At home, some of them don’t even have their own basketballs.While LeBron James is one of the few players with an elaborate home gym, where he has streamed several workouts, others have less sophisticated set-ups. Quinn Cook admitted on the “Posted Up” podcast with Chris Haynes that he didn’t own a basketball – most players are used to round-the-clock access to the facility. Green told Southern California News Group that he does have a basketball – but he had to put a little air into it.“Most guys would ask, ‘What the hell do I need a home gym for? I have one I can always go to,’” Green said. “It’s usually a good reason to get out of the house, too. But now, when you can’t get out of the house, it’s like, ‘Oh (expletive), what do we do now?’ You might go in your garage, find weights, get a run in, bike or work on the stairs. Anything you can do.”Gunnar Peterson, the team’s director of strength and conditioning, is responsible for helping players tackle these challenges. Along with staffers Ed Streit and Chattin Hill, he has assembled and shipped equipment “kits” with some workout essentials: adjustable dumbbells, weighted bands, floor sliders and – of course – basketballs.They also send out daily workouts via text and e-mail, position-specific drills and concepts to keep the players in the best possible shape they can maintain during the quarantine. If a player needs clarification or additional direction, they send videos of themselves doing drills, too.last_img read more

The Best Core Exercises for Back Pain: Free Workshop September 24

first_imgFacebook23Tweet0Pin0Submitted by Penrose & Associated Physical TherapyPatients are told by their doctors to work their core for low back pain. They all want to know what are the best core exercises for low back pain? We will start to answer that question in this blog. Or you if you would rather watch a tube video discussing the best core exercises for back pain or why you get pain with core exercises then click HERE.First I want to answer the most common question regarding sit ups and low back pain.“I get low back pain during sit-ups. Am I doing something wrong, or should I avoid them?”Great question! I’m glad this lady asked because so many people think to work their core means sit ups.  People equate the core to abdominals only and that is not true.  The best core exercises for low back pain include abdominals, the low back, and hips.And even though sit-ups are one of the most common go-to exercises to get your “abdominals strong” – are they really that effective? And more importantly, can this exercise cause back pain?…If you’ve ever tried to do an ab workout and realized half way through that your back is feeling things it shouldn’t be feeling, you’re not alone. For me (and for many of our patients) it’s any ab exercise that asks me to sit up on my tailbone and move my legs that causes a slight twinge in my back.Which is frustrating when you want to keep active but can’t because your back is in pain!To understand why this happens, you first have to remember that the abs AND lower back are part of your coreWhile we often think of our core as being our abs – the abs are only one part of the equation!Your core is made up of a group of muscles that work together to support the body. It wraps around the entire body, and includes muscles that are in your lower back too.When you do any exercises for the core, you’re impacting all of the other parts that make up your core too – including your lower back.Lower-back pain during any exercise involving your core is usually a sign that your core is too weak to do that exercise.So, why does this happen?Well, if your lower back isn’t strong enough, the core exercises you’re doing with all the right intentions, may just be asking too much of your back causing the muscles to strain. Alternatively, if you have a weakness anywhere else in your body, your lower back may overcompensate by taking on more than it can handle.But pain during exercise doesn’t always mean your back or core is weak – nope, pain in your back can also be a sign that the way you perform the exercise needs tweaking.For many abdominal exercises, a small misstep in how you perform the exercise can put pressure on your back, as the spine gets irritated each time we move into a position that isn’t correct.One of the most common mistakes we see people make when performing these types of  core exercises is ‘hyperextension’ (this is when your hips aren’t tucked under causing a curve in the spine). If you can focus on keeping your tailbone (hips) tucked under, drawing your belly button towards the spine, this will help alleviate back pain and prevent it from getting worse.Another helpful tip to keep in mind is to remember that the lower back needs to remain ‘glued’ to the floor for the majority of the core exercises involving the abdominals.When you back comes off of the floor, your back is in a vulnerable position.  However, it is very important that you don’t bear down with your low back into the floor or mat.  If you bear down this will just increase the pressure in your spine and irritate your back as well.So before you progress with any core exercise, make sure you can perform them with your back flat on the floor first – that way you’ll protect yourself from back pain and you’ll be strengthening your back at the same time.  It is a very fine line to activate the core – not too much and not too little… Just enough.Not only a weak core, but muscle tightness and fatigue can also lead to poor form and lower back pain too…If your glutes and hips are really tight, chances are you’ll feel the strain in your back during your daily activities, not just exercise.As well as tightness, when you’re tired, your muscles stop functioning properly and your body will look for nearby muscle groups to compensate – most of the time the lower back and hips being the ones that take the strain!So, what can you do to stop back pain getting in the way? First off, stop doing any movements that cause you pain. Any pain is your body’s way of telling you to stop what you’re doing no matter what. Basically, if it doesn’t feel good, don’t do it!However, the good news is that there are plenty of simple ways you can strengthen your core without straining your back.Core exercises like dead bugs, glute bridges and planks, (so long as you perform them with your hips tucked under with your core and glutes engaged), are all great examples of movements that will help strengthen your back and entire core along with decreasing your chances of getting any injuries.  And as long as your hip flexors are not tight and pulling on your lumbar spine you will be able to move correctly with common core exercises and not irritate the lumbar spine.To get familiar with the feeling of planting your lower back on the ground:Lay on your back with your legs in the air, squeezing a block or tennis ball between your legs. Try to flatten your low back to the ground.Slowly start to lower your legs, squeezing around the block/tennis ball (a slight bend of the knees is fine).Just before you feel your low back try to lift off of the ground, squeeze the block, push the low back toward the ground underneath you, and take three deep breaths.Then slowly raise your legs back up to the starting position.If your hip flexors are tight or overactive this exercise will be hard to do correctlyThis should not hurt; with a very inflammed condition this core exercise is likely too advanced and we would need to start with something easier.There are so many non-ab-specific exercises that can give you a “sneaky” core workout – lunges, kettle bell swings, body-weight squats. Adding them to your routine will help you gain core strength without ever having to do a crunch or twist, so you can work on your essential core strength while hitting other big muscle groups at the same time.To conclude – sit-ups aren’t bad for you when performed correctly. Just make sure you have a strong enough core without your back coming off of the floor, until you progress to being able to perform them safely. Sit ups with a bulging disc or herniated disc places extreme strain on the disc and really needs some tips and modifications to do correctly.**Remember core exercises should not hurt your low back. Many times working with a trained professional can help you figure out what might be going wrong with your movements.  The exercise itself might be fine – it is the execution of it that might need fine tuning.FREE low back pain workshop Monday September 24 at Penrose PT clinic 6:00 p.m. – 7:00 p.m.  Limited seats so please register at this link:  https://penrosept.com/back-workshop-thurstonFor more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain – just click HERE.last_img read more

Leafs looks to snap winless streak Thursday against Rebels

first_imgThe Nelson Leafs look to snap out of a five-game losing streak Thursday night in the Sunflower City when the Green and White plays the Castlegar Rebels in Kootenay International Junior Hockey League action.The skid comes as the Leafs struggle with injuries as well as a host of suspensions following an October 26 line brawl against the Creston Valley Thunder Cats.“You never want to get into a situation like this, but I think it’s good that everything is happening at this stage of the season,” said Leaf captain Sawyer Hunt.“Because it gives some of the guys who are working their way into the lineup a chance to show the coaches what they can do.”“We’ve got a good hockey team here,” Hunt added, “and it’s still early enough in the season where we can turn this around.” Nelson enters the weekend in third spot in the Murdoch Division, two points behind Grand Forks Border Bruins but only two in front of the Rebels.Beaver Valley leads the division but eight points over Grand Forks after putting together a 10-game winning streak.“We’ve got a real good team here,” said Hunt, second in Leafs scoring to teammate Dale Howell. “I just think we need everybody to just play their roles, and if we do that, you’re going to start to see a very improved team.”Castlegar has won three straight games to climb back into the running in the Murdoch Division.The Rebels have turned the season around scoring 21 times in the past three games. Leading the onslaught is forward Logan Styler who rang up eight points during the stretch to move into second overall in KIJHL scoring with 31 points.Sunday, Nelson concludes the weekend with an afternoon tilt in Spokane against the Braves.ICE CHIPS: Leaf center Ryan Piva saw his first action at the Junior A level when the Trail native suited up for West Kelowna Warriors Sunday in BC Hockey League action against Prince George. . . . The Leafs traded forward Kolten Nelson to Comox of the Vancouver Island Junior Hockey League for future considerations. Nelson joins teammate Cleary Ambrose, who was moved to the Island squad earlier this season.last_img read more

Ohio Ag Weather and Forecast November 25, 2019

first_imgShare Facebook Twitter Google + LinkedIn Pinterest We have 2 dry days over Ohio before our next frontal complex arrives. Generally speaking, we have 2 well organized systems moving through the region in the next 10 days, and it will be difficult to see any more than about 2 days in between the two. The map at right shows 10 day liquid equivalent precipitation totals.  Thanksgiving looks dry. Here is the breakdown.Today we are dry with milder air and some sunshine. We start similar tomorrow, but we are likely going to see clouds build in the afternoon. Temps tomorrow remain mild.After midnight tomorrow night, we start to see light moisture moving into the western part of Ohio. Action will be rain, as temps stay mild on south flow. Through Wednesday several waves of moisture move through the state, before all action ends. We think we see anywhere from .25″-.6″ of rain over 100% of Ohio out of the entire event.We are dry for Thanksgiving. Expect some sunshine early, but clouds likely start to develop again later in afternoon and overnight.System number 2 comes through for Black Friday through Saturday. That system may start with some snow early on Friday, as temps are still chilly from Thanksgiving. But, as temps rise we see  most action come as rain. Liquid equivalent precipitation totals should end up between .25″-.75″, with coverage at 90%.Significantly colder air comes in behind that system. Temps go well below normal, and we likely see some lake effect snow for later Sunday into Monday. We wont rule out a coating to a couple of inches of accumulations in that period, with coverage at 70%. However, by Monday afternoon, that snow moves out, but clouds stay.Dry and cold to finish the 10 day window for the 3rd and 4th, with clouds and sunshine. Temps will stay well below normal, but will moderate likely on Wednesday the 4th.last_img read more

A Habitat Passivhaus for Upstate New York

first_imgSo far, Sullivan County Habitat for Humanity, based in Harris, New York, has completed two homes for families in the county, which is about 75 miles northwest of New York City and known to many people as a Catskills vacation destination.But this Habitat affiliate’s third project, now in the planning stages, could become one of the region’s affordable-housing landmarks if it meets the expectations of its design-and-construction team and a joins Habitat’s emerging portfolio of homes built to the Passivhaus standard. As noted in a recent edition of The River Reporter, the affiliate’s president, Pat Pomeroy, has been collaborating with architects Michael Chojnicki and Buck Moorhead; project coordinator Stephen Stuart, who owns a construction firm called Sustainable Solutions; and construction manager Bert Echt, whose building company is called Evergreen Design. The River Reporter story portrays this group as devotees of green building — a portrayal confirmed by GBA’s conversation with Stuart.Crafting design and materials strategiesAs currently envisioned, the house would include 1,230 sq. ft. of conditioned space, four bedrooms, and two baths. It will be built on a half-acre lot in South Fallsburg, near the eastern border of Sullivan County.Stuart told GBA that Passivhaus modeling still has to be done to determine what R-values will be needed for the exterior walls and roof, although preliminary plans call for about 9 in. of extruded foam insulation under the slab, for a thermal resistance of about R-45.The development team is leaning toward using 2×4 advanced framing for the exterior walls, with studs spaced 24 in. on center, and dense-packed cellulose insulation. The siding would be fiber-cement or stucco, Stuart said. “We’ll see how [a stucco exterior] fits in in the neighborhood,” he added.A budget target has yet to be set, although Stuart pointed out that, in addition to benefiting from Habitat’s volunteer labor force, this project will save money in part through its use of recycled material (including the foam that will go under the slab) and through the building’s two-story design, which will reduce the size of two cost-intensive components: the slab and the roof. The windows for this house likely will be Pella argon-filled double-pane units with fiberglass frames and sashes.If planning progresses as hoped, Stuart said, the project should break ground in June. By September, it should be far enough along for Stuart to bring students in Sullivan County Community College’s green-building program out to the site for a tour – and maybe a little volunteer labor.last_img read more

Rain or Shine makes semis, rolls past NorthPort

first_imgPrivate companies step in to help SEA Games hosting “Before the game started, i told the players the only thing I’m worried about is the first quarter because we haven’t played for at least three weeks,” said ROS head coach Caloy Garcia.“I told them at any given time, you just have to step up.”FEATURED STORIESSPORTSPrivate companies step in to help SEA Games hostingSPORTSPalace wants Cayetano’s PHISGOC Foundation probed over corruption chargesSPORTSSingapore latest to raise issue on SEA Games food, logisticsGarcia’s worries came true after Rain or Shine got off to a slow start but it didn’t last long with Nambatac sparking a strong second-quarter showing.Nambatac scored six of his 14 points in the second period while Daquioag and Mocon finished the game with 15 and eight points, respectively. As Final Four nears, La Salle sets sight on No. 2, twice-to-beat View comments Don’t miss out on the latest news and information. Philippine Arena Interchange inaugurated Hontiveros presses for security audit of national power grid Panelo: Duterte ‘angry’ with SEA Games hosting hassles MOST READ LATEST STORIES Duterte wants probe of SEA Games mess Photo by Tristan Tamayo/INQUIRER.netRain or Shine got a lift from its bench to breeze past NorthPort, 91-85, Sunday and book the first ticket to the 2019 PBA Philippine Cup semifinals at Mall of Asia Arena.Ed Daquioag, Rey Nambatac and Javee Mocon came off the bench and combined for 37 points as the Elasto Painters took a double-digit lead in the second quarter and never looked back.ADVERTISEMENT Cayetano: Senate, Drilon to be blamed for SEA Games mess SEA Games hosting troubles anger Duterte DA eyes importing ‘galunggong’ anew Sports Related Videospowered by AdSparcRead Next PH underwater hockey team aims to make waves in SEA Games PLAY LIST 02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games02:11Trump awards medals to Jon Voight, Alison Krausslast_img read more