Knee Arthritis|Knock Knees|Virtual Knee Surgery

An injury to the knee joint when you have an existing condition of degenerative knee disease can cause a degenerative knee injury. These injuries can be traumatic or caused by wear and tear over time. Any injury to the knee can cause excruciating pain, which is several times more likely for someone who has an existing knee condition as opposed to somebody who has perfectly healthy knees.

There are many ways that you can treat a degenerative knee injury that you can use right at home.

1.) Over the Counter Pain Medication

If you have already been diagnosed with osteoarthritis of the knee and find that you get a degenerative knee injury, you will probably want to consider over the counter pain medication (speak with your personal physician about all medical advice about your specific situation as well, prior to taking any medications). While taking pain relievers is not considered to be good for the stomach on a long term basis, they are the most effective ways of providing immediate pain relief for the short term. Because over the counter pain medication is inexpensive and readily available, it is one of the most convenient ways to treat the pain symptoms involved with such an injury.

2.) Using an Ice Pack

An ice pack can keep the swelling down with respect to a degenerative knee injury and will also give you much needed pain relief, even if it is only temporarily. When used in combination with over the counter pain medication, this is an effective method for relieving pain and swelling. Many times you will only need to use the ice pack periodically for a few days till the injury subsides.

3.) Resting the Injury

When you have a degenerative knee joint you do not want to remain immobile as this can make the joint stiffen even more. However, if you have a degenerative knee injury, you should rest the joint while the injury heals. This can entail keeping your knee elevated for a few days while using an ice pack and over the counter pain medication as well as a knee brace. As the injury heals you will want to gradually get back to some activity (as allowed by your physician) to keep the joint from stiffening to the point where it can be difficult to move.

4.) Putting on a Knee Brace

A knee brace can also do wonders for you if you have a degenerative knee injury. Not only does it help contain the pain and swelling during occasional flare ups but it also helps prevent further injury to the knee (Very important). A knee brace will support your knee and keep it in proper alignment while not restricting your mobility in any way. It can even help you sleep better without having to worry about making any involuntary movement that may aggravate the condition.

They can be obtained quickly and you can use them right away to help address your knee pain problems. Many times people refer to them as their "new best friend" or their "pain pill" because of the relief that they can provide. - These supports should never be overlooked.

A degenerative knee injury can be troublesome and painful and while it can happen to anyone who has osteoarthritis of the knee, it is not always a medical emergency. Fortunately, there are many ways that you can deal with such a problem that do not entail having to undergo surgery. Conservative care for you knee injury will usually allow it to heal over a week.

However, if the degenerative knee injury lasts for more than a week or if it becomes increasing painful or causes a fever; it is imperative that you see your health care provider.

The lagging spiritual fruit of our religious efforts are glaringly evident. We seek God religiously more than we seek Him by His Spirit. We say "yes" with our mouths but down deep in our soul and convictions (all the things that God really cares about), we are disobediently reserved.

We suppose that God doesn't notice the little compartments in our lives, which we presume to salvage for our own uses as we dedicate ourselves to the Lord only so far as it is convenient. But this is neither dedication nor obedience.

Many of us presume to obey two masters. But friends, this is impossible. God is too smart to fall for this and He is too consistent within Himself to put up with it for long.

God has proven over and over that His grace is superior to every worldly thing. Our best game-plan has always been to surrender everything, even our most treasured compartments, over to Him. But don't we already know this?

His Spirit will work in us, from an inside-out direction, to bring about a whole new quality of faith that we could never have expected or manufactured on our own. And, when we spend more open and honest time with Christ, He will work out this impossible thing called "surrender."

We churchgoers would like to reserve for ourselves some right to call the shots at least sometimes. We would like to keep our religious inventions and claim at least some credit for the way God gets things done. Our religious and non-religious clutter is comfortable and we like it.

The fact that we churchgoers value our own comforts more than we desire God's Presence in our lives is obvious even to the casual, outside observer, no matter how our pretty prayers might sound otherwise. We pray with our words for God to show up, while, in our heart of hearts, we desire anything but life-altering Godliness.

Let's be at least honest enough to admit that we don't like to listen to or obey God. We know that, if we stop to listen to Him, then He'll probably tell us a lot of things we don't care to hear. We know that He will command us to keep moving forward, right into a mess of unfamiliar, spiritual territory. And He requires what seems like endless, painful growth. Indeed, true fellowship with God must be hopelessly inconvenient for the hypocrite because it is directly linked to basic, everyday life.

Apparently, many people manage to pray with their mouths and, at the same time, rebel with their hearts. Prayer time comes around so that people can say the word they've been practicing for whoever is scheduled to listen at that time.

For this reason, religious prayer (from God's point of view) is a sour wind springing from rotten, worldly hearts. The purpose of flesh-inspired prayer (which is not prayer at all) never rises above comforting the flesh.

Granted, if we want to seek out Christ, then wherever we are is a good place to start. But we know deep down whether we're seeking Christ as innocent children or acting like proud, religious specialists.

Total Christ-consumption is God's only reply to churchgoers who pray occasionally for miraculous things, when they happen to feel the need, though with no intention of ever relinquishing their worldly enchantments. And total Christ-consumption is God's reply to our lopsided, westernized idea of devotional life, where we treat every slight discomfort as an opportunity to throw a pity-party for ourselves. (I want to encourage people in general, but I also must speak the truth about these things).

We should keep in mind, as we present our issues to God, that neither His answers nor our faithful obedience will ever guarantee greater convenience for our flesh. In fact, our nearness to the Lord can only spell doom for our worldly infatuations. But don't fret in any case. Christ will let you in on your true relationship to Him and lead you on from there if you only ask.

If we are infants still (which is the case for most western church-folk) then it is well for us to fall to our knees when houses, cars, or whatever little things related to our standards of living are threatened. But afterward, as we keep moving forward, Christ will teach us to accept this likelihood, that He will not replace our superficial, material losses with more superficial material. If God blesses us from a heavenly standpoint then, at the same time, He will probably downsize and minimize our excessive clutter, religious or non-religious.

God pays no respect to the flesh as He destroys our sinful emptiness and replaces it with a superior, heavenly contentment. But, if we cling to our junk for comfort's sake and not because God specifically gave us these things, then we are deliberately rebelling against Him. And, if we continue praying and yet also clinging for years and years, then this is a good indication that we have not been praying at all.

God is answering the prayers of institutional churchgoers, only He is not giving us the answers we want. God's answer for us church experts continues to be, "Obey Me in the little things first. Get rid of useless distraction so you can hear Me at all."

If knowing the Lord's mind depends on how well we are listening, and we don't care to listen, then how can we know what is on the Lord's mind? If effective faith in Christ depends on our openness and honesty with Him, and we are neither open nor honest with Him, then our westernized version of living by faith must be fundamentally misguided.

God might move us toward bigger things, such as effectively establishing His kingdom on earth... but we'll never know so long as we do not take care of this minor thing, which is to surrender our entire, everyday, physical and non-physical way of life over to Him.

Our relationship to God right now is not too much different from a pouting teenager who is upset because his parents won't let him take the car out. God is like the parent who doubts that His teenager can handle the responsibility of driving a car when he can't even pass his classes or clean his room.

Has a physical makeover ever changed a person's inward motivations? No. So also for us religious folk, our everyday lives will manifest the spiritual truth as to whether or not we have a clue about Christ's mind or His kingdom on earth.

We have freedom from acting some religious part because our exclusive Audience is the Lord, who sees right through us, straight to our heart of hearts. Our simple calling is to present to Christ whatever is really on our minds. All who desire Christ can start exactly where they are and Christ will build them up from there.

Our encouragement is still only in Christ. Because He is God, He is fulfilling His promises in His people throughout the world no matter what the world has to say about it. He is carrying out what He explicitly set in motion for God's glory.

As of now, we can approach the fullness of God in Christ because it is part of His unchangeable, gracious character to give undeserving people good things. On the whole, it is for reasons outside of ourselves that God chooses to hear us and answer us. Whether or not we perfectly comprehend Him right now, the Spirit of God is listening, moving and transforming us as we actively seek, ask and knock.

by Patrick Roberts. Find his book and additional material at www.BooksByPatrick.com

In order to end a potentially dangerous conflict, one needs to understand where to target their strikes. Some people think that secret pressure points are the answer--but they're not. Weak points--which are usually larger, easier-to-strike pressure points--are the best to use in a fight. Below is a list of the best places to target in a real fight.

1. The eyes. The eyes are extremely sensitive--this is almost a no brainer. But a lot of people over look the power of just sticking their fingers into their opponents eyes.

2. The temple. Hitting the temple can easily knock someone out. Try using a ridge hand strike or hook punch for this.

3. The groin. Hitting the groin is also underestimated. But a hit to the groin will make any man of any stature bend over to his knees--even pass out.

4. The throat. The throat, like the eyes, is almost a no brainer as well. Strike this place, or grasp the wind-pipe. All of these will seriously hurt, knock out, or even kill your attacker.

5. The ear. At first this sound weird, but its not. Hearing has a huge effect on a person's equilibrium. Slap someone's ear and they may pass out--but they will always be knocked off-balance.

6. The jaw. Just under the ear and behind it are clusters of nerves on the jaw. This is a knock out point used in martial arts and boxing all the time. You should too. Also try under the jaw with your thumbs if your in a tight jam like a headlock.

7. The solar plexus. This one is a bit harder to get than the others, but can work extremely well. The solar plexus is a bundle of nerves just under the sternum. If you punch someone there, they will experience extreme amounts of pain, loss of breath, and may even pass out.

Of course you can also strike the insides of joints and study other pressure point areas on the body. But these are the easiest and most practical areas to hit in a fight. Train these and you will become a much more dangerous person to mess with on the street.

Perhaps the most painful of all rheumatic conditions, gout is a condition that affects the joints in the body. Finding the best natural form of gout cure is a combination of proper medication and lifestyle changes which includes avoiding purine-rich food. Healthy lifestyle is, thus, a must.

Gout afflicts more or less 840 out of 100,000 persons and it accounts for 5 percent of all arthritis cases. Because of the sizeable number experiencing the pain, many have tried searching for ways to avoid having a gout attack.

Gout is a condition that happens when the uric acid accumulates in the joint's fluids due to an excess of purine. When this happens, merely moving the joint is extremely painful. Purines are vital proteins to the body. In fact, it is within every tissue and this compound is even present in most of our daily diet. However, in the case of gout prevention, purine should be kept at the minimum and must be avoided in all cases to rid of gout attacks. It is therefore very advisable to know which foods are rich in purine.

The American Medical Association identified the following food to be rich in purine: yeast, organ meat like kidneys, liver, and sweetbreads, beer and other alcoholic drinks, anchovies, sardines in oil, fish roes, herring, legumes like dried beans and peas, meat extracts, consomme, gravies, mushrooms, spinach, asparagus, and cauliflower.

With the trigger of the gout attack, the pain usually tends to start in the big toe and proceed to the other joints. This will likely affect the heel, knees, elbows, and ankles. This pain from gout is due to the uric acid crystal accumulation in the joints.

These crystals are normally within the fluid in the joints and cause swelling and extreme pain. The one suffering this condition may not be able to walk during the gout attack. Hence, it is so important for a gout sufferer to fully recognize the foods to avoid for one to prevent these painful attacks.

Foods rich in purine must be avoided as much as possible. Recommended to include in the gout patient's diet are the following: dark berries to reduce inflammation, tofu from soybeans as meat alternative, and certain fatty acids in olive oils, salmon, nuts, and flax for anti-inflammatory benefits.

It is equally important, nonetheless, to take prescribed medications by your physician. As a reminder, those enjoying very rich daily diet with mostly red meat are exposing themselves to high risk for gout in the near future.

You are probably wondering how in the world you can create a knock-out fitness and strength program without using any weights, machines, or by having to buy a gym membership. Remember that no matter your goals you absolutely have to increase your level of physical exertion in order to achieve optimal strength and muscular development. In order to do this you have to incorporate certain body movements that involve the overall tension and action of multi-joint exercise. Remember that if I want to work my chest muscles then why do a fly movement when I can do a push-up. This way I not only work my chest muscles, but target my shoulders, abdomen, triceps, and hips all from this single movement.

Lets start out by you asking yourself a question. How many exercises can you think of right now that involve using nothing but you and your living room floor or front yard? How ever many you came up with that number is a good start for this body-weight strength program. Also, thinking in this way will cause your program to be better because you have to get more creative in order to challenge yourself and to get to greek-god status! Now I'm going to start by helping you think in a creative way like a "strength and conditioning specialist" would think.

I have always thought of ways to challenge the athletes and clients I work with because a true strength and conditioning program has to be ever-changing and highly innovative. Lets look at the age old exercise that we know as the Push-up. Now you might not be capable of doing a single push-up, you might be able to do 10 or 20, or you may even be able to do a 100 push-ups! Nonetheless all levels can be improved. For instance, the individual that is not capable of a push-up should be. He or she can practice lower intensity drills like doing them on their knees or with their hands elevated on a bench putting more force on the feet instead of the upper body. As they get better at these they can eventually progress to the floor to execute ordinary push-ups. If we look at the person that can do 10 or 20 then he or she can start into practicing more intense one arm drills like the one-arm push-up. They can start their practice in ways like the no push-up group mentioned above by starting with one-arm on a bench with having more weight distributed to their feet until they are ready to go to the floor. Looking at the third group that is capable of doing a 100 push-ups we can still challenge their abilities by including even more intense drills like the very dynamic dive-bomber push-up or the one-arm one-leg push-up! These are both intense and impressive my friend.

Next, lets think of a way that you can challenge more of your legs and cardiovascular system. Here you can perform a normal standing squat. Just like the push-up you are familiar with the squat. You may not be capable of executing a proper squat, you may be able to do 10 or 20, or you may be capable of doing a 100 standing squats. Just like the push-up drills we can learn the basic squat and once mastered we can learn and execute other more intense variations of squats. For the person that isn't capable of a proper squat we can learn this technique with the use of a wall. We'll use the wall to incorporate a drill I like to call a "form drill." First, you need to walk up and face a wall with your feet slightly wider than shoulder width. You should only be about 3 to 4 inches from the wall. From here execute the form drill by squatting and lowering your body in a controlled manner down the wall. The key here is to not "frog" the knees or "bow" them out. You must descend in a controlled manner or you will bump the wall with either your face or your knees. You should feel the muscles in your spine tension. This is a proper "form squat." You want to progress by going as low as possible. Just like the push-up drills the people that are capable of doing 10 or 20 squats at a time can move on to practicing single leg squat drills with the aid of a chair or bench. You can do this by lifting a leg in front of you and then on one leg lower your rear to touch the bench or chair before standing up. From here you can lower the bench until you progress to eventually going all the way to the floor. For the people that can do a 100 squats we can incorporate similar drills and continue to challenge them with the inclusion of more dynamic movements like squat jumps and single leg squat jumps!

I think you get the picture. Hopefully you understand that the basic exercises of the push-up and squat can be utilized to create more results for you than any other method of training you have ever done. You now should understand that a basic push-up or squat can be manipulated into many variations to continually challenge you for explosive results! Think like a "strength and conditioning specialist!"

Constant motion drill to increase ball handling skills

Ball handling is one of the most vital skills that a player can have on the field, and this drill's goal is to help players get a better feel and control for the football. The secret to this drill is having the ball constantly moving around and from hand to hand. The drill is simple and starts by having the player pass the ball around their head, torso, arms, knees, and even between their feet from one hand to another in constant motion.

Coaches can mix up the drill by shouting out body parts that the players will have to start circling with the football; they can also reverse the direction that the ball is traveling by calling, "reverse". Changing the direction of the football ensures that they don't form a habit, and that they remained focused on the ball and controlling the movement.

We recommend that you end this drill by doing several football drops. The player will drop the ball and quickly pick it up again. They also should rotate which hand they are using to pick it up so that you can increase ball handling with both.

Gauntlet Drill for Ball Security

Ball security has to be the most important aspect of a strong offensive team. This of course is even more important for wide receivers and running backs as they handle the ball more than most. A great drill called the gauntlet practices ball security. This drill is set up with one ball carrier, there objective is to run through a group of opponents that try to knock the ball out. A coach can set up short fast runs or longer relays with several obstacles and defenders prying at the ball. To be effective with this drill have the ball carrier run the drill holding the ball in several different positions.

Protecting the football as you run

A team that prevents fumbles is a team that wins. Nothing is worse for your offensive team then turning it over carelessly to the other team in a fumble. Basic ball security can be broken down into four steps. The claw position is the first point, meaning that you grab the football clawing at the point of the football with your fingers. The second point is making sure that your forearm is wrapped tightly on the outer rim of the football. The third point is securing the other point of the football with your bicep making sure that it is right up against it. Last point is to hold the back of the football right up against the ribcage and as you run keep it high and tight. Practice holding the football and having defensive players try and knock out the football by any means possible. In this way you can practice great defensive moves to force a fumble, and also focus on offensive ball protection.

Running Drills are a big help

Endurance is the name of the game when it comes to football, and running will help you endurance grow. Though dull and sometimes boring, these running drills will help you play your hardest until the end of the game. Even with all of these benefits you will notice that most of the complaints in practice come from running drills. Because in the end, the team or players that are the fastest are the ones that win the championships. Running has a final help to your team, and that is learning how to push beyond your limits, you will be surprised how often that happens in football, and in life

Your feet are the foundation of your body. When they are not properly aligned with other joints and limbs it has a negative knock-on effect on other areas of your body. Experiencing discomfort in your knees, ankles, lower back and legs is very common for people who suffer from foot pain.

Majority of people experience foot problems due to poor biomechanics. This can lead to ailments such as: Plantar Fasciitis, Ball of Foot Pain, Achilles Tendonitis, metatarsalgia and Morton's Neuroma. That is what has prompted medical professionals to start prescribing orthopedic shoe inserts as an effective therapy to treat various foot problems.

Orthopedic shoe inserts are devices which are placed on the inside of your shoe and their aim is to move the foot to its neutral position, thereby restoring normal foot function. They are effective because they distribute the weight across the foot equally. This provides relief by taking the pressure off the spots where people tend to experience most pain: ball of the foot, heel, bunions and corns.

Over-pronation of the feet is the main reason people experience foot problems. Scientifically speaking, it causes the lower leg to rotate inwards which in turn makes the pelvis tilt forward. This places a lot of strain knees, lower back and legs. Orthopedic shoe inserts correct the degree of over-pronation and thus decrease internal rotation of the leg and forward pelvic tilt.

Orthopedic shoe inserts differ in many ways to ordinary shoe insoles. While they may be relatively comfortable when one starts wearing them, regular shoe insoles are mostly meant to provide shock absorption and cushioning for the foot. In other words, they do not address any of the biomechanical issues that cause one to experiences foot problems in the first place.

Orthopedic shoe inserts on the hand are made exclusively for functional purposes, i.e. they correct biomechanical function of feet. While some manufacturers produce regular shoe insoles that provide arch support, they are mostly insufficient as they are most often made from soft materials.

Many people have questioned the effectiveness of orthopedic shoe inserts as a means of correcting foot function. However, various studies have proven that most people show more than 50% improvement in terms of pain alleviation in ankles, feet and knees after wearing orthopedic shoe inserts.

Orthopedic shoe inserts are mostly inexpensive. So buying a pair can be a very worthwhile investment that doesn't require you to dip into your life savings.

The main goal of orthotic insoles is to make foot function better and prevent future injuries. Most importantly, they will make you feel better and enable you to live a pain-free life.

St. Paul, Minnesota-2005

Narration by the Person Behind

Chapter Seven

(A Week later) Carla Lawson (who has, since her divorce from her husband some fifteen-years prior, taken back her maiden name) sits back in a wooden chair by her window looking out it, down three floors. Eyes drooping, remembering her years of marriage, her husband's drinking, and staying out late, the years he was in the Army, in Germany, and when she had joined him. The number of times she ran away from him, then came back, her hospital visits, her medications.... "I can't love them boys like I love my daughter, I'm scared of the boys now, they terrify me," she says out loud to herself, mumbling, motionless. Then moving her head in circles, as if to draw circles in the cloud she sees outside, lights up a cigarette-as often she does, one after the other-she's not supposed to smoke in her room, but she does, everybody does she tells the visiting nurse. She sees her ex-husband entering the room, remembers his shape, handsome, rigid, he enters the room, and slips through her day-dream so fast she's trying to backtrack and bring him back into her dream, but other intervening thoughts enter the path he was on before he reaches her window-and he vanishes. His high drunken faces come back to her in burps, fragmented images, pale eyes, high-blooded face. "I told her you weren't a bad father," she said staring out the window, "shut up!" seeing someone peeking into her conversation; she says, continues to look out the window, staring and not seeing, quieter than a mouse, "you got no affection or gentleness, you never had any" she says, then looks around to see if that peeping tom is still peeping inside her head, "You could have been better!" she tries to explain. She rubs her eyes, puts her hands on her knees, she says hardly, savagely, in silence-not one spoken word: it's getting ready to rain, and I got to go downstairs and give account to those damn board members, I should never had elected to be the treasure.

She wakes up from her sleep; she dozed off for a moment. Last time he called, Christopher Wright called her, was a year ago, talking about Natasha and Boris hitting the kids too much, and the state would not intervene. And the last time she called him was a year before that, trying to convince him to tell Natasha to call her because they were fighting and she wanted to make up she even told him "Natasha's the only one I care about." This now was fading in her mind, as she gained her composure sitting in that chair.

She now glances behind her to see if the peeping tom has manifested himself to a physical being, somewhere in her three-hundred and fifty square foot apartment, "Well......" she says, it's not real after all, awry she stands up as if to gain the rest of her composure to go downstairs to meet the board members of the establishment.

"I wonder what he's doing now?" she questions, in a mumble.

____________?__________

St. Paul, Minnesota-

2006, 2007, 2008, 2009, 2010, 2011

Narrated by Carla Larson

Chapter Eight

I wonder what he's doing now.

I wonder what he's doing now.

I wonder what he's doing now.

I wonder what he's doing now.

I wonder what he's doing now.

I wonder what he's doing now....

____________?__________

Lima, Peru, 2010

Narrated by Christopher Wright

Chapter Nine

"When I was poor, we were all knitted together like bees in a honeycomb, once I became rich and tried to help, they all flew away, thinking they were all innocent with their resentments: and it was time for me to pay for my sins."

____________?__________

Minnesota, 2004

(A phone conversation between Delilah and her sister Mini, in 2010 between Minnesota and Huancayo, Peru...)

Narrated by Delilah Wright

(Step-mother to the three children)

Chapter Ten

Did you know, a day in late summer of 2004, Christopher checked out one of his apartments Boris had worked on-he was his one of three of his handymen, putting in a new kitchen floor of tiles, there was small cracks between the tiles showing, consequently, a job done too fast, and overlooked-in essence, not well done at all. Within the hour, he had called his daughter up; they lived across the street from us back then, in one of our apartment buildings. That is, Christopher owned six buildings at that time-since Boris was a handyman, caretaker of two of his buildings, this one in question, being the one we lived in ourselves and the apartment was next to ours on the second floor.

Natasha had two boys, one eight, the other six, Christopher's grandchildren, we saw them quite often in those days and they took quite a liking for their grandfather, and he them, the youngest Willie, would ask his dad, often asked his dad, perhaps too often: "Why does grandpa work so hard and you just lie around?" I used to laugh at that, Boris being such a large man, and lazy as the day is long, pert near, or close to, two-hundred and seventy-five pounds, let's say, almost six-foot. And when Christopher explained to his daughter it was a bad job, she took offense, told her husband, "He yelled at me, and said you did a very bad job," and Boris came over like a mad elephant and tried to kill my husband, tried to break his ribs, I jumped on his back, and then I said, "Give me the key to the cellar room, you can still wash your cloths here, but you'll have to ask you father for the key from now on, I no longer trust your intentions." And had it been up to me I would have called the police and had him arrested for assault, but Christopher insisted he didn't want to, I think the reason being, the kids would have no father for a while, and he understood that better than anybody-because he never had a father, and a lazy no good for nothing father, one that loved his kids even if he slapped them in the back of the head too often, was better than no father at all, as long as he didn't damaged the kids none. He didn't drink any, and he didn't beat the kids to pulp, he just slapped the back of their heads too often too much. But that never hurt the kids all that much; it just gave them better reflexes, so it appeared.

"You'll never see your grandkids again," said Boris to Christopher, in a near whisper, as he left the house, walking down those wooden stairs like a lopsided elephant, with a smirk on his face.

I didn't know he had said that until Christopher, until he told me a year or so later, sometime later, and from thereon, they never spoke to us again, and if the kids tried to greet their grandfather, either Boris or the daughter, would slap the kids on the back of the head to apparently stop them.

"What did I do," asked my mother-in-law, one day, Teresa to her son, because they wouldn't speak to her either. And Christopher simple said, "It's all right, you didn't do anything, you didn't need to do anything."

It was like Boris and Natasha had to knock everything down in front of them, like they couldn't stand just anything that had to do with us thereafter, except giving bloody noses-passing through our yard to get to the nearby bar and visit their friends, and smirk some more if they saw us on the porch. Not sure why they even cross over that way. For the first year they walked around the house to get to Rice Street, or the local bar, now it was through the yard as if they were going to inherit it, and the daughter was simply notifying us of that. Boris was more apprehensive of doing it, so it looked on his face. But somehow I always think daughters no matter how much they tell everyone they hate their fathers, they don't mean it, they say it to make a point to someone impress someone else - maybe I'm wrong. They weren't sorry for a thing, and I wondered why Christopher didn't get Boris on an assault, he said, "If I did, the kids would never forgive me, nor ever really understand, and it's better for the kids, they'll learn someday by accident." And so that's what he said, and that's kind of what I figured.

____________?__________

Columbus, Ohio, 1998 (Now 2010)

Narrated by Sergei Wright

Chapter Eleven

"Once a bastard, always a bastard," that's what my brother said father was. That's what I told everybody he said, about my dad back then and what I tell them now if they ask me. I even tell them "You're lucky if you don't know him." I told him, my father, "I'm grown up now, you can't fool me anymore," and he didn't understand what I meant by saying fool him anymore, I suppose what I meant was I didn't have any more faith in him, I didn't believe a word he was saying even if he wasn't saying a word, but just thinking of saying a word, and not saying one. But what he said, he said, back in 1998, what Pavlenko said he said to dad was: "I'm a Marine now, and just as tough as you." And pa said "Prove it!" And Pavlenko resented that. And I knew, and pa knew he was on medication, like mother was on medication for twenty-years or more, the same debilitating illness. And Pavlenko said, "This is the last time you'll ever see me," because he didn't want to prove it, not sure why, he had actually built up a current, and their voices were high, and he meant it, but he didn't back up his word, and maybe father knew he wouldn't, or couldn't, but he created the devilment and perhaps got embarrassed he couldn't pull through it. He put pa in the corner, and as pa used to say "If you ever put someone in the corner he's got to fight or run like hell, or melt right there, you don't give him many choices, so it's best you leave a little room for both of you to wiggle out of..." and neither one left that inch to wiggle out of. And he told pa, I hated him just as bad as he hated him, and pa asked me, "Do you hate me like Pavlenko hates me?" And I said "No," but that was a lie too. Maybe not a complete lie not likes his lie mine was a white lie, a distortion-no, a generalization-no, I just left something out didn't say the whole thing: a deletion that's what it was. I didn't hate him; I simply resented him for thinking he was so innocent.

And paw told me, "If you spent more time teaching your daughter how to spell, than on the computer looking for a wife over in the Philippines, and riding on that motorcycle of yours, she'd be able to spell "Get," the proper way, not like she does now: "Git", and that infuriated me, and I told him to apologize to her, and now she doesn't want talk to Grandpa anymore because he won't apologize and I made an issue out of it. And grandpa isn't going to say he's sorry because he's not sorry, and doesn't understand why he should be sorry for correcting her-he wrote me and said: "That's a grandfather's job...!"

I told him then that I got my bad spelling from him and she got it from me, although he doesn't spell that bad anymore, he must have practiced, or he carries a dictionary around with him nowadays, since he got his Doctorate in Education, he can't afford to be a bad speller anymore, not to say he isn't, he just can't afford to show it like I do, and my daughter does. I don't blame her for not talking to dad, and I'm not sure if I blame him, but if I don't blame someone I got to blame myself, and I don't feel guilty. But perhaps that's my sin-no one else.

Then I got thinking: So what, so he did what he did, other father's have done worse, he has to pass through them gates to get to heaven just like I got to, just like everyone has to, God is no respecter of men: my father's own words, and that even Christ Himself, will not take a sinner in unless they've asked for, forgiveness, and have also forgiven another person, forgiven everybody who has ever done them wrong, and not forgiving is just as bad as about any sin I know of, and father knows that better than anyone I know of, and so he's taking that route to heaven I bet. Gee I thought I'd never understand why, but now I'm beginning to, believe that maybe I do. And that is all I'm thinking of at this moment.

I can just see us three kids now, when we were young, in that time, and day, we all followed him, trusted him, anyway followed him because we were supposed to, into hell or hi waters, we would have followed him, for the reason that he was who he was, then we came home, then we went back to our foster homes, then we grew up. Certainly, why not blame him now; because we can. I can remember if I didn't think about pa taking us, and just eating, it was off my mind. For a while anyhow: and Grandmother Teresa, never seemed to care much one way or the other, if she did she only showed it in giving us gifts, he was like her, he didn't want the responsibility, couldn't deal with it I suppose. But it's all right, I got used to it in time, I even expected it.

____________?_________ _

Lima, Peru, 2010

Narrated by: Delilah Wright

Chapter Twelve

Christopher, had come to the point, realizing that Pavlenko, who now lived in St. Louis, Missouri, with his daughter, he had never seen, never been told her name, unknown wife's name, and Natasha, her two boys of whom he had a very good relationship with until Boris took care of that, they still lived in St. Paul, Minnesota, in the same apartment building Christopher once owned, and he sold it, and told the new owner to leave the rent the same as it was, $450 dollars for four months, because he wanted to raise it to $750, of which, Boris only paid $100-dollars of the $450 anyhow because of the little work his son-in-law did and daughter did, said she did, but seldom did like cleaning up the hallways, and then we'd get a call from the tenants, to clean the hallways; and Sergei, now living in Ohio, and his son Sergei Jr, who lived in Florida, and his daughter who lived with his second divorced wife, in Florida, he had simply reached the point where it was utterly hopeless to try to put back any kind of a relationship with any of them, So here he was, "I'm tired of trying to fix up something I don't know anything about, old resentments, wounds that turned to scars, scars that healed but in the wrong places, where one can see them every day and maul over them. My mother was in an orphanage, and she never hated my grandfather for it, and I was in a foster farm because my mother had to work for and save money for three years, and here the children are in foster homes for six-years, and they hate me, and their ill mother. That's just fine. If anything they are downright honest about their feelings, coming out with them in the bright sunlight. They just don't know the circumstances, and likely never will; the only one here that is up to date is me. If they ever will be; one is just as wrong as the other. They got half of it right. But by and large, they aint got a thing to complain about."

I told Christopher, "Calm down, Christopher, you'll have another heart attack. Go to bed, rest you'll feel better." He read a disturbing e-mail from his son Sergei, scolding him again.

"I can't," he said. "I tried." He looked at me. "I'm the father, not him, and he's treating me like I was his son, it's better we have no communication than this?" he questioned, it was more a statement-question, one not to be answered but, thought through.

"Of course you're the father," I said. "Certainly, he is the son," I added. Not really knowing what in the world I was talking about, just trying to reconfirm, he was who he knew he was.

"No," he said "I don't feel like a father, and don't want to be one anymore if that is how it is; it is just as best we part even part that part."

"Yes," I said, "Do you want me to write him and say never to write again if he can't write something decent?"

"Yes," he told me. Then he said, "I'm tired," and went to bed.

The following day, I said: "It's all said and done, all open now between you and Sergei." And then I told myself to keep my mouth shut, stay out of it, although I objected to Sergei's insults on the internet to his father, and I wrote him and told him so. And it was then, he invited all the church members over to our house, and the nuns from the convent, and had ten papers made up, and had them all sign it, leaving them everything, two houses, three bank accounts, $100,000-dollars in books, and antiques, everything from shoe laces to diamond rings.

____________?__________

Interlude, 2005

Narrated by: the Person Behind

Chapter Thirteen

As for Christopher a simple and easy choice would be to mend fences or you don't mend fences and wash your hands good and clean of it all. And then there are those folks who say you want to mend them, or tell other people you want to, would like to mend fences, just for telling sake. And this is what Sergei was telling people, implying he'd like to do with his father...but? Yes, he had questions, too many. You might say it was to his advantage with his son, he looked good, giving him a tender and gentle heart, who's to say it couldn't melt over night? But that was faith and a lie and I mean, Sergei Jr, was a thousand miles away, but Christopher wrote Sergei one day said, "You better hope your emulating isn't picked up by your son," which never proved much because he never got an answer back. But he had not stopped giving his father advice on how to be a good father, and I doubt, Delilah, if anybody was happy about that.

It was in the winter of 2005 the unthinkable took place. Hate that was still under the bridge came out, enough to fill up the Mississippi River. And if his daughter didn't want anything to do with it, she was outvoted by John, the old caretaker, Christopher fired for stealing, everything he could get his hands on, and now living with Boris and his daughter across the street on Albemarle Street. Or maybe it didn't even take a vote, maybe she wanted to go along for the ride-that's to say? They knew Christopher was moving to Peru, he had sent them a Postcard, that took three days to get to them that would have taken three minutes to deliver to them across the street, but they were not talking to Christopher.

"I'll deliver it to them," said Delilah.

"No," said Christopher, "never mind that. I forgot how to talk to them nowadays." The bridge that was destroyed by them had become uncrossable, even for Delilah-but somehow she was willing to attempt to walk through fire to get to them for her husband. If it could have been it would have been, that Delilah would have sent fireballs down their chimney. All the efforts to settle things had come to a halt. Mike Hides, had even started a rumor with the neighbors, that Old Man Wright, was telling fibs of the lady next door, about her wanting to go to bed with him, and he extended that to other gossip in the neighborhood. You feel sadness over this, as Christopher did, a sadness that rises from the death of a child-will a literal death but close to it, a merciless separation that is forced upon you. In a world and in a sphere that one has only so many days to count until his last day approaches. If the kids forgot anything, it was one thing for sure; they created a conspiracy, a scheme, a plot, with the salamander, not realizing they can go on living in rain-soaked stumps. He may be the outcast, but they go on surviving. They are capable of regenerating lost limps. And Christopher knew himself better than most men know their bad habits. And so he didn't seek revenge that is why he gave his daughter reduced rent even after he sold the house, made a deal with the new owner. He knew revenge destroyed two, not one person in the overall picture; in this case a whole family was being on a Pilgrimage to the Village of Hades.

But he had been doing this for awhile, Mike had been spreading rumors for awhile, and when confronted by Christopher, saying, "If you're talking about me, tell them all I've done for you, already done for you, not your troubles, and your painless resentment and conspiracy toward me, and that, that you don't like me. And that you don't know why you don't like me, perhaps because your children admire me, and you less, or perhaps because the house you live in belongs to me, but tell them it is the house I wanted to give to you, the four-plex, but you was too lazy to take it, accept it, because you didn't want the responsibility of collecting the rent, and paying the rest of the house mortgage, which after you collected the rent you'd live free-so I told you and showed you. You didn't tell them that, did you? Of course you didn't, you're slow but not that dense, just resentful and revengeful and disrespectful and you'd rather accept the butts you father throws on the floor, than doing an honest day's work for me, that's called pride. You'll take the money alright but not the responsibility."

His wife would say, "My husband gives you vacations and cheap rent and money, and gifts, and all your father gives you Boris, are his old cigarette butts, and you respect him more, why?"

"I can say what I want to say," he'd say to Delilah, and she'd just shake her head; but the unbelievable took place that winter of 2005, but I guess they ain't the first critters to come up with such diabolical scheme, or schemes on their parents.

At this juncture Christopher was worn out, exhausted but still he restrained himself from wanting to close the door completely on their relationship, leaving it ajar for reconciliation.

John was the caretaker of Christopher's nine-plex, and overall handyman of the six properties. Knowing his ex employer, the one that was going to give him a free house also, if he proved to be loyal, but with Boris -and alleged daughter, they tried to set the house on fire, via the garage, setting several brooms together, and pouring gasoline on them, and on the cement, soaking into the cement, all the way to the car, lit it on fire, and ran like hell. It was 4:00 a.m., in the morning,

For what? For $450,000-dollars of liquid free assets; His will had not been altered yet: but it soon would be.

In time, Christopher would find out this supposed secret, of it being them who tried to set the fire in the garage, Boris had babbled it already to everyone in the neighborhood. It just happened to beDelilah heard a voice while they were sleeping; it sounded like Teresa's voice-her mother in laws, "Wake up, wake up, wake up..." an everlasting echo. And it woke Delilah up, and she woke her husband who was ill with a debilitating neurological disease, to escape the impending fire in the garage. Delilah then put it out with a wet towel. The footsteps outside in the Minnesota snow looked like Boris' that let up to the opened garage, and then it downed on Christopher Boris still had the garage key, and the neighbor indicated-had said "...it was a big man," that it could have been Boris: but it remains an unsolved mystery-for the police, because Christopher never would allow himself to crystallize such a theory to the point of involving the police for his own reasons: "Had the fire connected with the upper part of the inside garage," said the Fire Chief, "the whole house would have went up in a matter of minutes."

As I'm sure you already know, squatting is often referred to as 'the king of exercises' for building mass. Many assume that this title is earned in reference to the squat's ability to build huge leg muscles. However, as well as being the #1 exercise for building the quads & glutes, squats also help stimulate growth in all the major muscle groups.

I could go on about the numerous reasons why every bodybuilder should include squats in their routine but hopefully you don't need convincing.

If you want to get big - squat- it's as simple as that.

However, for some, loading a heavy bar onto the shoulders and squatting till you feel dizzy can present a bit of a safety issue. For those that train at home or indeed without a training partner then squatting can be viewed as somewhat dangerous.

There's significant risk of running out of steam and struggling to rerack the bar.

For the lone trainer, heavy barbell squats are something that should only be attempted with a good quality power rack with safety bars. Too many times in the gym I've witnessed some poor guy struggling to get the bar back onto the rack after completing one rep too many.

Even with suitable equipment, if you fail to make the squat and drop the bar, there's still a risk it could go wrong and you end up inuring yourself. At the very least, you're gonna have to unload, lift the bar back onto the rack and reload. If that's ever happened to you then you'll know how much this can knock the steam out of the preceding squats sets.

A fantastic and much underrated alternative to the barbell squat is the dumbbell squat. It's often seen as the poor cousin to the barbell 'king' but for some, it can actually be the superior exercise.

For the newbie, home trainer or the experienced trainer without access to a spotter or suitable power rack, the dumbbell squat makes a superb alternative to the barbell squat.

With the dumbbell squat, you have pretty much all of the mass building aspects of the barbell squat minus the safety issues. The exercise begins and ends with the weights on the floor, a far safer alternative to the' top loaded' barbell squat.

With the dumbbell squat, if you find yourself struggling to make the final rep then it's far easier and safer to simply end the rep and return the weights to the floor.

Performing The Dumbbell Squat

• Take a pair of medium weight dumbbells and align them in parallel, either side of you


• Position your legs a little over shoulder width apart


• Point feet directly forward or slightly out


• Kneel down and take a grip of each dumbbell


• Once you're happy with your grip, push up with your legs, keeping you back straight


• Once completely upright, pause momentarily before lowering back to the start position

I've scoured the net to find you a video that best demonstrates the dumbbell squat and found the short demo below. I'm a little camera shy myself but perhaps one day I'll do my own video demonstration.

http://www.youtube.com/watch?v=bJqnATFga7Y

Tips

• Ensure your back remains at a constant angle to your body during the squat. You want the power to come from your quads (and hip flexors) not your back.


• When lowering, your knees shouldn't extend ahead any further than the end of your toes.


• Make sure your feet point either directly ahead or slightly outwards but never inwards. In inward turn can place disproportional stress on your knees


• Whatever foot angle you find most comfortable, it's imperative that you maintain the same angle for both feet. Different angles can place uneven load on one knee - not good.


• Rather than try to lift the bar, focus on pushing your legs down into the ground. You'll find this actually makes the lift 'seem' easier. Plus, this approach also help you maintain proper form with a straight back by thinking about your legs pushing rather than your body lifting.


• Given the similarity with the deadlift, you may feel a tendency to lean back slightly at the top of the movement as many people deadlifitng do. Please don't do this. Arching backwards places unnecessary stress on the lower back. Arching back is performed by power lifters in competition to satisfy the judges that a full standing position was reached. Unless you're a competitive power lifter, please don't lean back.

I hope this article has revealed to you the many safety advantages of the dumbbell squat over the traditional barbell squat, especially for lone trainers. Remember, when it comes to weight lifting, your ability to avoid injury is one of the biggest factors in determining your progress.

Hello! Today I am going to show you 9 different push up variations that will make your arms, chest, and shoulder muscles get super strong. These perfect push ups are an awesome free body weight exercise for strengthening and toning you upper body! Use these push up variations to ad into your daily workout for awesome results.

1: Prison Cell Pushups

These pushups are awesome. There are 3 different moves to every 1 rep. First you start in the standard pushup position and lower your chest all the way to the ground. Then as you lift your body up, you bring your right knee all the way into your chest. Then do another pushup while bringing the left knee into the chest. Now do another pushup, but this time immediately kick your feet to your hands and jump high in the air. Now your done with 1 rep.

2: Standard Push ups

Toes on the ground, hands shoulder width apart, butt down and back straight. Lower your chest to the ground while bending your elbows out. Now lift your chest back up.

3: Military Style Pushups

Same as a standard push up, except when you lower your chest down, make sure that your elbows pinch your sides.

4: Wide Grip Push ups

Same as standard pushups, but you spread your hands out as far as you can while remaining in good form!

5: Decline Pushups

Again, this is the same stance as a standard pushup, with the only difference being that you have your feet elevated on something. The higher the elevation, the harder the pushup is.

6: Diamond Push ups

Touch your pointer finger and your thumb from each hand to form a diamond shape. Now get in the pushup position with your hands in front of your chest. Lower your chest all the way down to touch your hands and raise yourself back up. If you cant do these, then start with your hands a little farther apart.

7: Dive Bomber Pushups

Now these pushups really rock! These are one of my favorites out of this push up variations page! You start with your feet wide, your hands shoulder width apart, and your butt high. Now lower your head toward the floor and push your pelvis toward the floor and push your body forward and straighten your arms while keeping your pelvis down. Imagine trying to slide under a fence. Your body should be straight from your toes to your hips, and then your back should be curved backward. Now curve your head downward while raising your butt back into the air. That is 1 rep.

8: V Push ups

Start with your feet flat on the floor, lower your hand to the floor while keeping your legs straight. Your body should be in the shape of an upside down V. Now lower your head a low to the floor as you can and bring it back up all while making sure that you don't bend your knees.

9: Kipping Pushups

For all my fellow crossfitters out there, I know you have heard of kipping pull-ups. Well, the same principle applies. Use speed and momentum to help you knock out as more quantity of pushups in less time. Start in the standard pushup position and lower yourself down. Now snap your butt and hips upward and thrust your arms and upper body up. You are not lifting your butt all the way up, simply a small snap of the hips to get the thrust out of your arms.

Thank you for checking out this perfect push up variations page. I hope you incorporate some or all of these free body weight exercises into your daily workout!

I send a message for prayer.

I called on you prayer, but you did not respond. Why not? I am in distress and need you very much. I would be grateful if you could come to my rescue. Prayer is your name isn't it; prayer is what you do, right. When I call for you, you suppose to come and fulfill my request. That's how it supposes to work. However, you are ignoring me, why? Prayer, do you really work.

Prayer responded

I am busy and cannot come at this moment. My time is precious and important, so what do you need from me anyway. Remember last year when you needed me for peace in your mind, did you get it? Yes. And when you needed me to help your son out from trouble in the streets and gangs, did I come true? Yes. How about when you ask me to provided food for your family, did I make your day? Yes. So why are you asking me if I really work. If I work last year, don't you think I would work this year also? However, I will tell you why you think that way about me now. If you want me to come when you call, just like I did in the past, you need to duplicate the same thing that you did last year when you got me to come, and you would see what happens.

My reaction to prayer responds.

Last year when you came, I was a different person. Back then I was more focused on the things of God, and I was always in the spirit. I use to spend more time on my knees; I use to obey every word you say to me when I spoke to you in secret. I use to tell everybody about you, and encourage then to prayer. But now, I don't do those things any more, I am a little to busy for all the extra activity in my life. I am doing my own thing, and it's all about me trying to survive in this difficult world.

Prayer responded

If you are to busy for me, then I'm to busy for you. When you get your act together, I will still be here waiting for you, my job is to answer your every need. However, it comes with condition. My name is prayer, so to get to me you have to pray and pray and pray. I love it when you pray, it makes me happy and wanting to come to your ever rescue. However, with you condition, what you need to do is reevaluate your commitment before I pay any attention to you. And just to remind you one more time, yes, I do work.

My reaction to prayer responds.

I underestimate you, prayer, I though I could get over on you and don't have to do the things that I use to do to get you to come to my rescue. I was wrong and foolish to think you would come and help me, when I am not paying attention to you, but want you to pay attention to me. Okay prayer, I will go back to the drawing board. I know what I need to do to get back on track. I will meet you at the Alter.

Prayer responded

The same place, at the same time, on the same floor, with the same posture, I will be there waiting for you. I never leave this area. This is where I live and I am always home. All you have to do is come knocking, if for any reason I don't answer, knock a little harder, I am always home. And I am the type of person that who ever comes knocking, I will open the door and will listen to what they have to say, and then give them an answer, however, the answer will be suitable with according to the question. So when you get here just knock and let me know that you are here.

My reaction to prayer responds.

Okay, I am at the Alter. I need to let prayer knows that I am here. Here I go. O prayer (Lord), I ask for forgiveness for my disobedience. My selfish ways I don't want it no more. Help me to get back where I use to be last year, when I would call on you and you would come. Take all the things that preventing me from getting close to you away from me, once again, take it from me. I need you pray in my life, come back and be with me like you use to. I am not going to leave this Alter until I feel your presence indicating to me that you here my call for help.

Have you ever witnessed one of those moments at a glittering event, where the company envoy ostentatiously hands over the enormous polystyrene dummy cheque to the suitably grateful charity representative. The cameras flash, the recipient's knees bend a little, the company boss swells and flashes a self satisfied smile. People clap and everyone swoons in awe at the selfless generosity of business. Onlookers declare: "They do have a heart." And "It's not just about the money." Let's not pretend that business doesn't need positive affirmation from the community. Face it; we all like a good pat on the back.

Which brings up a growing trend in the world that has found its feet in South Africa. Green Buildings. If ever there was a way of scoring points with the community, government and those with not only green fingers but whose superhero sports green underwear - the environmentalist, this is it. IF you're a land lord don't knock, because something in it for you.

In the news at the moment is the latest extension to that Mecca of upmarket shopping, Sandton City. A splendid dome graces the new Protea Court. This crowning expansion, involves interior refurbishments and 30,000sqm of new retail space. The Protea Court roof has been created with a product called Texlon, which is made up of multiple layers of foil known as ethylene-tetra-fluoro-ethylene (ETFE) it's so green it could be mistaken for peas.

"Texlon is an innovative technology used worldwide but has been used for the first time in South Africa at Sandton City," affirms architect Tia Kanakakis from MDS Architecture. "It was selected as a suitable roofing material as it is lightweight and an environmentally-friendly climatic envelope".

Kanakakis pointed out excitedly: "The ETFE material is unique in that it does not degrade under ultraviolet light or atmospheric pollution. " The material doesn't harden, yellow or deteriorate. Furthermore, as the surface is very smooth and has anti-adhesive properties, the envelope self-cleanses in rain." For Sandton City this means going Green and they are being richly rewarded already. Sandton City Manager Sharon Swain was able to announce the arrival of international names like Dumond, Inglot, Carlo Pignatelli, Miguel Vieira and Kurt Geiger to the centre.

Of course Green buildings aren't new. Twenty-one years ago two initiatives were launched which were foundational to establishing the concept of energy-efficient buildings and green building: BRE (British Research Establishment) released BREEAM, and BREEAM became the basis for a host of other rating tools including LEED in the US and the much talked about Green Star in Australia.

What about the landlord cost/tenant benefit scenario? Investors landlords may well ask what's in it them, surely more of a good old pat on the back? The Australian Financial Review explored the importance of green-star ratings, which basically determine how Green a building is, in attracting tenants to buildings. When looking for leasing locations tenants are now demanding at least a four star rating. In Australian cities the demand for the now-coveted green buildings is driving up costs in refurbishing and retrofitting older buildings. Greener adds value and demands higher rents.

According to property investment analysts IPD, Green Star buildings are outperforming non-rated buildings on a financial basis by a significant margin.

Here in South Africa, Llewellyn van Wyk, Editor at Large for Green Building South Africa writes: "Ultimately I believe green building is in the national interest, and should be an issue driven by Government: for this reason, I strongly supported the establishment of a Part X "Environmental Sustainability" to the South African National Building Regulations and look forward to it being populated with the full range of deep green building imperatives in due course."

In the US the Green standard is held up by LEED, which has not been without it's squabbles: Henry Gifford has made his living designing mechanical systems for energy-efficient buildings in New York City. And he admits the (LEED) program has popularized the idea of green building: "LEED has probably contributed more to the current popularity of green buildings in the public's eye than anything else. It is such a valuable selling point that it is featured prominently in advertisements for buildings that achieve it. LEED-certified buildings make headlines, attract tenants and command higher prices."

By mean of counter point Ben Ikenson reports on the current controversy embroiling LEED and hence whole Green Building bureaucracy in the US: "But for years, Gifford has been a tenacious and vocal opponent of LEED, claiming that the program's "big return on investment' is more a matter of faith than fact, and that LEED simply "fills the need for a big lie to the public." Last October, Gifford filed a class-action lawsuit for more than $100 million against the USGBC, accusing the nonprofit of making false claims about how much energy LEED-certified buildings actually save and using its claims to advance a monopoly in the market that robs legitimate experts - such as himself - of jobs. We may ask ourselves if we need this in South Africa.

Back to the benefits, conventional wisdom has it that not only does the environment benefit from the carefully considered construction that goes with Green building, but that people are generally happier and more contented working or living in Greener buildings. Comments Dr Suzan Oelofse, IWMSA Central Branch Chairman, "The environmental benefits derived from green buildings can further be enhanced by including waste minimisation and recycling principles in this type of environment."

Further to this, Oelofse believes that Green buildings should be orientated in such a way as to reduce the heat load and to optimise shade and thereby enabling the use of more energy efficient lighting systems and air conditioning. This makes economic sense in the light of increasing Eskom electricity costs to be implemented shortly, and it makes sound economic and environmental sense to use renewable resources and to become as energy efficient as possible.

It seems the devil may be in the bureaucracy and that making buildings greener may require state rather than private regulation if the LEED struggles are anything to go by. But there are clearly many practical and financial benefits to Greening up the workplace. Besides there's nothing quite like that warm approval that comes from cosying up to a superhero or heroine in green tights.

Pronation is the natural rolling of the foot from outer to medial part when it impacts the ground during a single running stride. To illustrate it better, imagine focusing on the heel of a runner as his foot impacts the surface on which he is running on. You will notice that the heel, when viewed from behind, will act to roll from the outside towards the inside of the foot.

This action protects the major joints and bones on your foot, legs and knees from the damaging forces they could have been exposed to. Without the rolling motion of the ball of the heel you could wreck your feet when running quite quickly.

What Is Overpronation?

When the foot rolls excessively towards the medial part of the sole, this is called Overpronation. This is very apparent when you see the ankle collapse towards the inside of the foot. Too much rolling of the foot can have detrimental effects on your biomechanical system.

Who suffers from it?

Although pronation is a natural biomechanical occurrence, a few runners pronate a little too excessively. More and more runners suffer from overpronation because the national weight average has increased over the years. Heavier runners are prone to excessive pronation which can be a serious threat if not addressed immediately.

Does it affect many runners?

Overpronation may sound like a rare phenomenon but it is estimated that almost half of all runners experience it. There are about as many people who suffer from overpronation than those who do not.

What are the risks associated with Overpronation?

Quite a few injuries can be developed if the overpronating runner continues to run. Plantar fasciitis is a common problem that most runners with overpronation face. Excessive rolling (of the foot) twists the foot, leg muscles and tendons of the lower leg all the way up to the lower back. This causes a lot of problems which include shin splits, tendonitis and bunions.

Over time overpronation can totally alter the biomechanical structure of the runner. Quite often knees knock on each other when the person runs. It is important to prevent this from happening as it may affect not only the running career of an individual but also his day to day life.

How can these risks be minimized?

Fortunately, the running shoe industry has developed tons of products to help with overpronation. Since it is quite a common occurrence there is an abundance of shoes, insoles and other products devoted to alleviate excessive pronation.

A more careful shoe selection process can help reduce, if not totally eliminate, the ill effects of overpronation.

I was definitely tired and the night had been heavy upon my nerves which added to my fatigue. Naturally with the following day promising much in the way of activity, I needed to get a shower and in to bed so that I might benefit from at least some hours of sleeping time before I would be; once again forced to face another day of work.

The water felt so delicious upon my skin as it washed away all the dirt and grim off my body yet above all and in a metaphorical way; it took away all the worries of the day from my mind apart from the idea of slumber and the delicate beauty of my Elena Georgian. It would Elena's visions which would see me drift off to sleep as I with imagination created so many sensual and at times even erotic scenarios of her. It always being her sweet voice which surrounded my images as to yield in me the sensation that Elena was a woman whom I need beyond all else.

I finished my shower and as soon as I did, I put on my night clothes which were a simple pair of long shorts and a t-shirt and it was just as I turned off the light to go to bed that a knock at the door prevented me from going any further with my plans. Who it could be was but a question my hopes were more than willing that it would be my Angelic soprana, come to deliver upon my words of good night in her voice which always did find a way to arouse in me thoughts of all magnificence.

The knock on the door had brought my conscience being to that of almost being asleep and as I went over to the door; there was that part of me that almost knew as well as needed that it be my Elena Georgian. I asked who it was yet not without enthusiasm's hope yet to assure myself that I would not be opening the door to the wrong kind of person. The voice which came to my ears was as the light sound of music in hearing "It is me, Elena Georgian, please open the door.". I as instructed opened the door with so much keenness as if perked up by that which was mightier than any coffee or Red Bull as my eyes opened as widely as nature allowed them to.

There she was my Elena Georgian, standing directly in front of me in a display of beauty to go beyond that which I could merely appreciate and to the point where I was stunned. It perhaps being apparent to Elena as she gazed in to my eyes as she for a moment stood at my door in that long black dress of hers which almost seemed to have been created so that she might enchant all about her. I opened the door wider as I saw Elena so that she might come in and tell me that which had brought her to my door at such a late hour and it was with fervor to show that I could be a gracious host that I saw her as she sensually went past the door way.

As soon as Elena had entered my room, I closed the door as it would have never been my intension that any who might be passing by observe that she had come to my room at such a late hour of the night. Elena stood there in amazing style as her high heels shoes elevated her to where she took an air of a deity of the night or perhaps its queen; like in the famous aria by Mozart. How deliciously Elena sang this aria as her voices elevated itself to the peaks of ecstasy of all that was humanity.

Elena smiled at me as if she wanted to say something yet before she could speak or perhaps she was waiting for me to say something first; I with all the grace of not giving away my desire in soft voice said "Would you like to sit down and tell me what fortunes bring your lovely voice to my room?". "Multomesc" was her reply as she sat down on the sofa located in this rather large room of mine which did also include an arm chair as well as rather nice table between them. There was always something I could not really ever get over at seeing a lady I admired sit down softly and gently when wearing an evening gown. It being as if Elena's was a graceful act yet so simple in just taking a seat as one leg went over the other. This as if all too aware that the eyes of an admirer were upon her whom she meant to slightly enthrall as well as torture with her gestures of sensuality.

Elena took her seat and did appear tired yet kept her qualities of mystery as she without smile or wishes to hide her intensions, looked directly in to my eyes; who stood in front of her not fully aware weather I should offer her something. "I want my panties back, please give them to me. I need them, my husband likes and he was the one who gave them to me.". It was not so much what Elena said which surprised me but the way she spoke that intrigued me. Of course, I was all too aware that this was an item which belonged to her and it was my obligation to return it to her yet there was a mystery in the way she spoke as she sat there with all the confidence of a diva.

Elena exposing the typical posture in sitting of a woman who is all too sentient that eyes about dare not miss a moment or instant or even a single motion in the fear that she might expose another sight of her feminine elegance. Elena's lovely stocking covered leg leading the view on to the rest of the grand artist of the opera that she was. I must admit that I did not expect Elena to wish to get her panties back yet I held no quarrels which prevented me from handing them back without even the slightest protest from my part.

Elena looking at me as if those devilish eyes of hers held a trap which I was falling in to yet I simply turned around and went to where I kept them which was in the pocket of my jacket. I took them and it was as I stroked them again that I was reminded of their meaning yet I would be forced to return them. I walked over to where Elena waited for me as if she were a predator; I suddenly feeling her gaze and even hidden smile as she observed my almost devotion to the item of hers I held in my hand. I was about to give them to Elena who sat as coolly as she was beautiful without even holding her hand out but just remained seated. Elena having eyes fixed on me the whole time almost without expression as she with slight touch of foot removed the shoe from the leg which had been pointing toward me. What a classical move it had been as to make me almost giggle to myself in how somebody could be so desirable yet almost not be aware of it.

I got closer with Elena panties yet all the time, I felt like a teenager of no more than 13 who was experiencing his first view of a lady whom had fascinated him. My elation showed itself yet Elena remained unaltered as I walked toward her. I was close enough to Elena where all she needed to do was stretch out her arm that she might take them yet did not and if anything let me get nearer to my partial surprise. It was however as I was practically on top of her that that leg stretched itself out and with its length slightly bent; stroking my root in the most tender of ways with the bottom of her foot. A stroke perhaps would not fit the action yet it was but a caress as to resemble the most delightful of feelings upon my body. Elena's foot in part stopping me and in another; sending me a message.

"Don't give them to me, you took them off me now you have to put them back on!" was Elena's message which in way was a command direct from the logic of justice which to a large extent added up to a request which I could not deny. Elena did not change her expression as she held out her leg so that I might place the panties which had become famous, down one of her legs which is precisely what I did. This as my hands were allowed to savor the lovely silk and the sensuality which came from beneath. My mind being as if swamped with images to the point that it did not fully know where to send my eyes. Elena's glamorous leg and the way she set up her body was all too enticing yet as I started to slip on her panties, the feel of the foot which had taken so many liberties with my root seemed to capture my imagination. My attentions focusing on it as my hands were ever tempted to massage it yet were brought back by her second foot which would also be needed for me to put back the panties to their rightful place.

Carefully did I open Elena's panties that they might not tear and slid right in and as they did, the sight was of majesty to see the way her legs so warmly rubbed together as she almost wiggled so they might be brought back to be the cover for her rose. My hands moving them down with all the daintiness of her silks accompanying me as if a blind man yet it was once they reached Elena's thighs that she with hand stopped me and without word stood up. This as I followed what I could see was the path her intensions seemed to be setting for me. I dropping to bended knee in honor of my Elena as if in prayer to my diva whilst she stood above me; looking down with gentle gaze. Elena's panties had not been fully restored to their true owner which was her rose yet with her warm eyes upon my dedicated self giving back what my desire had previously taken; lust filled me beyond all reason.

At this point as it was Elena's delicacy and never anything that might be other which motivated me as I simply with slight madness lifted the dress which was hers and with daring not yet justified; placed a kiss on her rose. So smooth was Elena's flower in its depravation of hair as to make me feel as if the lips my mouth was caressing were those which decorated and face yet these were of her femininity. It being temptation of her fragrance and her warm look which neither proclaimed me to continue or pause for that matter yet held me as friend that I placed a passionate kiss upon them. My tongue making its way to her garden with all the ease of Elena's moisture which felt just like I imagined her mouth would and with as much sweetness. It being my hands which held Elena's pillow as my taste ventured further. Elena's approval was mine as her hands with force now pushed my head that it might not with cowardice nor bashfulness be stopped as her harmonies of delight reached my ears as the grandest of opera arias could.

It is hard to say how long my palate required yet as I looked up with all the melodies concluding, I noticed a smile on Elena's face that was different than I expected or would have ever thought after such a kiss. Elena then at that moment simply pulling up her own panties as I observed her ease in to them. I with a look of confusion as Elena simply placed back her panties to their rightful place as she walked around me; still on my knees at my mistress. Elena almost taunting me as she almost skipped around me like a girl who has just had her wish while I looked upon her in despair. Elena even taking joy in the way my eyes tried to devour her yet stood in front of me with certain decorum as she said "thank you for returning my panties but I really have to go now. I liked your kiss but time will give us more and all will come but not in one night. I know you understand. Good night my writer and I will see you tomorrow at the breakfast table so wake up early so you can eat with my husband and me.".

Elena at this moment taking on a sense of perhaps dark humor yet her body and all that composed her was sheer divinity. Elena's hair a red like a painting as it cascaded down in the dim light that was my room while her dress completed sensuous portrait of lady diva. Elena waited just that second that I might declare the night over with the words "good night". These words being precisely my last as she in a coquette way walked out of my room; leaving me to my sleep and dreams of her.

Conditioning: Quick step crossing

Reaction is as skill that players need to develop through conditioning and drills. This drill will help players quickly change directions on the field. Start out by placing the player on any crossing lined area on the field, anything like a small for square area. Once a players positions themselves in one of the corners they will proceed to jump from one corner of the area to other in either a patterned function or randomly. Coaches should encourage one foot jumping to increase further strength and reactions on the field.

Constant motion drill to increase ball handling skills

This drill is used to increase player's ball handling skills on the field. Players will move the football from one hand to another hand around differing parts of their body. The drill starts by having players hold the football above their head and start to pass it around their head, moving to the chest, under the arms, around the waist, knees, and completing with passing it through the legs.

In this drill the coaches responsibility is to observe the smoothness of the drill, and to also shout commands of body positions to move the ball around, and also to reverse the direction of the football. This change of motion will keep players from falling asleep, and ensure that you are developing handling skills and not just muscle memory.

At the very end of the drill the players will do several simple drops. The player will drop the ball and quickly pick it up again. They also should rotate which hand they are using to pick it up so that you can increase ball handling with both.

Protecting the football as you run

You can't run with the football until you have learned some basic ball security measures. There is nothing worse than almost getting a first down or even a touchdown and fumbling the ball, for this reason there is a great need for ball security. Basic ball security can be broken down into four steps. The claw position is the first point, meaning that you grab the football clawing at the point of the football with your fingers. The second point is making sure that your forearm is wrapped tightly on the outer rim of the football. Third point is to have the ball held tight against the bicep to prevent defenders from punching up through from behind. Fourth, pull the football up and tight against your ribcage closing the gap on the football from all four sides. Run a couple of drills were the ball carrier runs through a pack of defenders to practice. By reducing the risk of a fumble you will increase the offensive strength in effectively driving across the field and scoring touchdowns.

Practice can help turnovers

The faster your defense is at getting the ball back into the offensive's hands the more likely you are to win a game. Win your games by training your defense to use a strong tackle that strips the ball from the opponent. Practice dislodging the football on the field in pairs of players. The defender will practice stripping the ball by bringing his hands up quickly with a clenched fist to grab the opponent and as he does so to aim to knock out the football. Practice these movements slowly to start muscle memory and to correct bad habits.

Vitamin C

The discovery that the lack of certain essential substances in the body-either because they were not in the diet or failed to be absorbed and utilized-would cause serious disturbances of growth and health, was one of the most startling in all the history of medicine. Now these substances are called "vitamins"-a word coined by Casimir Funk around 1910.

Scurvy-a disease known for centuries-is now definitely established as resulting from a lack of vitamin C, also called ascorbic acid. The chief sources of vitamin C are the citrus fruits, the leafy green vegetables, Iris potatoes, and tomatoes.Milk contains a little vitamin C but even this little is lessened by pasteurization, or boiling, or any form of treatment that results in oxygenation.

Physicians see few cases of scurvy nowadays. Such cases as are reported affect chiefly people who live alone on greatly restricted diets, or people addicted to strange eating habits which interfere with normal nutrition. Sometimes the condition is seen in babies fed artificially, when mothers or nurses have failed to make certain that proper amounts of vitamin C-containing substances are included in the diet.

Among the chief symptoms of scurvy are bleeding from the gums and black and blue spots over the body, showing easy bleeding. Wounds of the skin heal slowly in those with vitamin C deficiency.

Scurvy can be controlled by taking plenty of vitamin C, which is now available in several medicinal forms. The material need not be injected into the blood but can be taken by mouth, after which the condition usually clears up promptly. Much better is the prevention of scurvy by the daily taking of some citrus fruit juice, tomato juice, or by eating leafy green vegetables, which add other important factors to the diet.

Nicotinic Acid Deficiency - Pellagra

The chief symptoms of pellagra, which is associated with a deficiency of niacin or nicotinic acid, include a red inflammation of the skin, a burning red tongue and mouth, diarrhea, and, in late stages, some mental disturbance. Many people in backward areas of the United States live on diets consisting largely of com meal, fat meat and molasses. The meat is usually salt pork or side meat. The chief deficiency in such diets is the lack of animal protein such as milk, cheese, lean meat, and eggs, and the failure of the diet in leafy green vegetables. Apparently exposure to sunlight of a person who is deficient in niacin brings out the symptoms.

Almost 7000 people died of pellagra in the United States in 1928. By 1946 the educational campaign on proper nutrition had been so effective that only 804 deaths were reported.

While few cases of the complete development of pellagra are seen nowadays, there may be many instances of beginning symptoms or what doctors call a "subacute condition." First come such symptoms as fatigue and loss of appetite. Then, following exposure to the sun, the burning and stinging of the skin appears and next the soreness of the mouth and tongue. With these symptoms the patient is nervous, irritable, and finds difficulty in sleeping.

Since the condition is a deficiency disease, the treatment is primarily the taking of adequate amounts of niacin, which is now available in several forms. If the condition is severe the doctor will inject the niacin rather than give it by mouth. The diet can be provided with the important niacin-containing foods. The doctor will look after the patient's skin condition and make sure that he gets proper nursing cafe during the severe symptoms of the disease. Some physicians give large doses of liver extract. With proper treatment patients improve rapidly.

Vitamin A Deficiency

The most prominent manifestations of a deficiency of vitamin A include difficulty in adapting to the dark, followed by night-blindness and a serious inflammation of the eyes that may end with loss of sight. Other important changes affect the skin. The deficiency may be due to an insufficient intake of vitamin A or carotene, from which it is formed in the body, or in failure of the body to absorb and utilize these materials. We know now that inflammations of the liver may interfere with the body's use of vitamin A. Mineral oil taken in large amounts prevents the absorption of vitamin A. The condition affects infants more often than adults, since infants require the vitamin both for growth and maintenance of certain structures. The liver can store enough vitamin A to carry the body along for six to ten months.

The changes in the skin associated with a deficiency of vitamin A include a generalized dryness and the growth of horny plugs called "hyperkeratoses" over the extensor surfaces of the limbs, the back, and the buttocks. Another manifestation is the appearance of grayish-white spots on the white portion of the surface of the eye.

When a shortage of vitamin A is noted, the condition should be corrected immediately by including in the diet such foods as butter, vitamin-enriched margarine and cod liver oil, which provide plenty of vitamin A. If symptoms have occurred, extra vitamin may be given as a capsule containing up to 25,000 units daily, which is about five times the usual required daily intake.

Cases are known in which people have taken tremendous quantities of this vitamin, even up to 250,000 units of vitamin A per day. Large excesses may cause serious changes in the liver, the spleen, the blood and the hair and nails.

Vitamin D Deficiency

Rickets, due to a deficiency of vitamin D, is far less frequent nowadays than formerly. Vitamin D may be taken into the body as such in foods or cod liver or halibut liver oil, or it may be formed by action of sunlight on the skin. The ultraviolet rays of the sun are important in this respect. In our industrialized cities most children get little direct sunlight. Dark skinned people get less ultraviolet than blond, thin-skinned Heavy clothing and window glass also prevent the passage of ultraviolet rays.

Children with rickets have beading of the ribs. They are irritable, restless, fretful, and pale. Most significant, however, are the failures of growth of bones and teeth. The head begins to appear overlarge, with prominent frontal bones; little soft areas may be felt in the bones of the skull. There appear enlargements in the region of the wrist and ankles and the legs get distorted into bowlegs, knock-knees, and there are pelvic deformities. The X-ray quickly reveals the extent of the deformities.

Rickets can be prevented by exposure to ultraviolet rays from the sun or an artificial source, but the giving of 400 to 800 units of vitamin D per day is much more certain. Nowadays milk containing vitamin D in adequate amounts is generally available in the United States. When a real deficiency is present vitamin D may be given in one of many different forms including fish liver oils, viosterol, tablets or other preparations.

Excessive vitamin D intake results in a condition called hypervitaminosis D, with many distressing symptoms. Excess calcium may be deposited in various tissues of the body. Stopping the vitamin D promptly gets rid of the annoying symptoms.

For instance how your hips might be rotating during your swing, where your hands are on the golf club or maybe even how your knees are bent before you get into your swing. All of these seemingly little things factor in when trying to develop a perfect golf swing, but most of them are overlooked.

Almost everyone who has ever attempt this game has failed miserable the first couple of times out on the golf course, mostly because their ego gets the best of them and they believe it is an easy sport to master. On TV the pros like Tiger Woods and Phil Mickelson make hitting 300+ drives down the fairway and 50 foot puts look easy, but that is as far from the truth as can be.

Playing the game of golf takes a lot of skill and concentration, especially around huge crowds like the pros are used to, but it all starts with a good, solid swing. A lot of people who just start off playing golf usually come up to the tee and try knock the ball into next week much like a baseball player would when he is up to bat, but developing a perfect golf swing takes a mixture of fitness and power, but more so control and concentration.

There are a few simple golf tips you can use when you are just starting out on the links. One is to never take your eye off the ball during your swing or you will hit the ball into God knows where. Keep your eyes fixed on the ball, shoulders square, arms straight with your left arm being like your cross hairs for the ball if you are right handed. Now that you have the form down when you swing you don't want to twist your wrists during the swing until after impact. Once you have made contact follow through with the swing motion until the club is behind your back and the ball is headed down the fairway.

I've always known that my dad loved me, but I guess that hadn't become truly real to me until a day I was stranded in the middle of a parking lot.

I only had three real possessions. The oldest of the three possessions was a Gibson guitar. When most people think of a Gibson guitar, at least people who know guitars, they think of top of the line, up there with the best. Mine however managed to be the worst. Most of the strings would un-tune after a few minutes, somehow the frets were rusty, and body would have dings and nicks from where my brother would knock it off the stand or drop it out of the case. One time, while it was in its case, it was run over by a mini-van. Miraculously it was still intact. Thank the Lord I had sprung for the expensive case.

My second possession was my laptop. Back then it was the bomb. It seemed to weigh about 30 pounds. I carried it all around campus. I told my dad it was for taking notes in class, but really I just played DOOM on my breaks. I even had a cordless mouse that let me navigate the game much easier.

My last possession was my baby blue Chevy S-10 pick-up truck. I had just dropped a large chunk of my college savings fund to help pay for this bad-boy. It was a five-speed stick shift, 4-cylinder, and no A/C. This truck developed my addiction for driving. Most people I know hates to drive, because of nasty traffic, the seemingly wasted time, or just having to sit still for a prolonged period of time. I, on the other hand, lived in the middle of nowhere, so driving became natural. Just getting to Wal-Mart or the gas station took about half an hour, and getting to Arapahoe Community College had a total of two hours round trip.

These long trips gave me my opportunity to rest. I obviously wouldn't sleep, but my mind could relax. I listened to music, observed people, and let my mind wander. It was my haven. One day, my haven was all but destroyed.

My classes were over for the day, and I was new in town, so I had no real friends to talk to. That didn't bother me much, but I still seemed to brighten when I saw my truck. I got to school early for a 7:30 A.M. class, so I got one of the better parking spots. As I approached the driver's side door, I reached into my pocket to pull out my black and yellow Pacific Sunwear lanyard, but left pocket was empty. The left pocket is where I always put my keys, but I guessed maybe I could have put them in my right. They weren't there either.

I remembered retracing my steps in my mind, but shortly finding out the truth when I saw the keys dangling from the ignition. I had locked myself out of my car. Crap. I let my head drop, and window met my forehead sooner than I anticipated, so the impact hurt a little more than I was willing to admit. Of course, I had given my spare key to my father, but he was in town. Which means he would have to drive all the way home, in the boonies, then drive another hour back to the ACC parking lot. Again, he would do just about anything for me, but this wasn't the first time I'd locked my keys in the car. Actually, it wasn't the first time that week.

I had locked my keys in the car already twice that month, and once earlier that week. Both times my dad had bailed me out with the spare key. I could tell that he was getting a little perturbed at the driving and wasted gas that went into my rescues, so I regretting having to call him a third time to ruin the third day this month just for me and my forgetfulness.

That's when a campus security guy drove by slowly. He was patrolling the lot. He briefly waved, but then moved along slowly to the other lots on campus. It was only after he left that I realized the help he could have been to my current situation. Luckily, my only luck of the day, I had the campus number in my phone, so I called and after about half an hour, a security officer came by with the proper tools to jimmy open my lock.

I was happy that I didn't have to bug my dad, but it was clear that this fellow had never done anything like this before. He pulled, pushed and even suggested that I break out a back window. The fellow was of course joking, but my expressionless gaze told him immediately that I wasn't in the mood. Finally he positioned his flat, metal hook in just the right place to pull the lock over into the right spot. Relief must have shown on my face because he brightened up instantly as well.

With that I shook his hand and walked around to the other side of the vehicle to get my backpack out of the shade. I didn't want my spiffy new laptop computer sitting out in the Colorado sun. When I did though I encountered my second speed bump. My front passenger tire was completely flat. My relief from opening the door was carrying over into my next problem, so I wasn't as upset as you'd imagine. I'd changed plenty of flat tires, so it wasn't going to be a problem.

Now is the point in my story where things really start to avalanche. I bend down to look under my truck to retrieve my spare tire when I noticed a bike lock securely fastening the spare tire in place. At first I was confused. I thought I missed a step and I needed a special key or something to unlock the tire, but after a moment of thought I came to the conclusion that I was yet again stuck. My relief had no successfully worn off and was being replaced with a mild rage.

I called my campus police friend back and told him about my new problem. He just chuckled. It was the kind of chuckle you hear from someone who isn't actually amused. A disgusted chuckle would describe it better. He was as tired of my as I was of him. Reluctantly he agreed to bring bolt cutters and rescue me for the second time. I do believe thought that he took it upon himself to take his time though. It was well over forty-five minutes before he pulled up behind my parking spot.

He quickly "unlocked" my tire, and forgoing the handshake, packed up and drove off. From there I pulled my tire iron out of my truck and used it to unwind the crank that held the tire in place. My mind wandered to all the stress and time I had wasted just trying to get off campus. It was also particularly hot, and I was sure that I was beginning to redden and burn on my arms and neck. I snapped out of autopilot when my tire iron didn't quite fit onto the lug nuts of my flat tire. I was confused. Why would a tire iron not fit the lug nuts? Whatever the absurd reason was, my rage had now reached a new level. Not only were my keys locked in the car, but the tire was flat, the spare was locked up, and now my lug nuts were the wrong size.

In hind site, I'm convinced that this was the point in my life where I developed a very real problem with anger.

Anyway, I was not about to call the security guy back to my car, otherwise I'm sure he would have loved to try out the dusty taser strapped to his hip. Instead I absentmindedly reached for my new ratchet set that I had stowed back there for no real purpose. If I had thought it through a bit, I might have skipped it, but I was in no mood to think. I just matched the right sized socket to the lug nut, attached the ratchet, and began to tug. I had no leverage with the six-inch handle. In my frustration I resorted to standing on the lever and slamming my full weight down in an attempt to loosen the nut. After a few mini-jumps, it finally gave! I was thrilled! I looked down, and instead of a loosened nut, I saw a bend ratchet. I had actually bent a steel handle to about 130 degrees! Had I been a violent person, I might have given a good punch into my window. I restrained myself though.

I was out of ideas. I rested my back against the truck and slowly slid until I was sitting on the asphalt with my knees curled up tightly against my chest. Normally I am a patient guy, so I wasn't worried about the hours that I could have been spending on homework or watching Harry Potter. I was worried though about not getting to my youth group later that evening. I was the leader of the small Jr. High youth group at the time, and I was supposed to be there to lead a Bible study. I looked down to my watch and found that it was already almost five. There was only an hour, and I still needed my tired changed, to drive all the way home to pick up my stuff, I needed to pick up some students, and get all the way back into town. Essentially, I was screwed.

My day had hit rock bottom. I was stranded and too ashamed to call anyone for help, not that I had anyone really to call except for my dad. That's when it finally dawned on me that I would have to call my dad to have him bail me out. I had accepted the fact that he was going to be upset. I was too old to be yelled at, but I knew when he was disappointed or frustrated with me.

It took me a few moments to get up the courage to call him, but I knew it was my only option. He picked up immediately.

"This is Dave."

"Hey, Dad."

"What's up Jon?"

I hesitated, "Umm..." I stopped again. "So, I need your help."

"Yeah?" I could tell that silently he was really thinking, "ARE YOU KIDDING ME! YOU LOCKED YOUR KEYS IN YOUR TRUCK AGAIN!" So I just hurried on to the part where he would hopefully feel sorry for me. I spilled out my entire story in probably about forty-five seconds. I exhaled deeply while my dad paused, I'm assuming to soak it all in and decide what to do. Before I knew it, he burst out laughing.

"Sorry"

"What are you sorry for?" He seemed appalled that I would be ashamed to call him for help. I guess I knew deep down that he would always help me out in a bind, and he seemed to understand that this was all out of my control. He could also probably sense how frustrated I already was. He chuckled again, "Are you at school?"

"Yeah."

"I'll be right there." He hung up with another good-hearted laugh. At least I knew he wasn't upset. My rescuer was at the church, so it didn't take long for him to make the trek out to my Arapahoe Community College. Once he did we hopped into his forest green Saturn heading for Target. Our first item of business was to obtain the proper tire iron.

I decided to splurge on the iron that had four different size options. I was convinced that one of them would fit, and after the day I had I wasn't taking any chances.

I remember thinking how I should have just called my dad right from the beginning instead of wasting three hours of my life in the parking lot of Arapahoe Community College. I should have just trusted that even if he was mad, he would still love me enough to stop what he was doing to come get me. He always had in the past, so why should it have stopped then?

According to the rules all hunters are to be judged on their jumping form. This means that their jumping style, that is, knees up and rounding, or their bascule, is the number one priority. 
 
Competitors show over a course of minimum of eight fences that simulate jumps found in a field hunt. Jumps such as stone walls, hedges and coops are often used as well as natural colored poles. The horse, however, must be able to knock down the top element of the obstacle.
 
In addition to their form over fences, hunters are also considered on their manners and way of going during the round. 
 
When showing in the hunter ring you are judged from the moment you enter the ring and the judging stops when you leave the ring.   
 
As a judge critiques your round, they keep score with their own personal series of cryptic symbols to remind them how the horse performed. Each fence is marked with a code to reflect how the horse jumped. The fewer the marks the better the score. 
 
Remember that the Hunter Round starts as soon as you get into the ring and ends when you leave so everything that you do in the ring can and will be judged. So if you go into the ring, and immediately pick up a wrong lead, that will be scored. Likewise, if your horse balks, or resists, at the in-gate that will also be considered as part of your round.
 
I've judged my fair share of hunter rounds. Some were wonderful. Some, well, they need help! If you avoid the following ten things you will most likely be in the ribbons every time.
 
Poor Form
A horse should jump with its knees up and square, or even. Uneven knees or 'hanging a leg' is reason for not pinning in a class. A horse is said to 'hang' when the forearm is in a more vertical position (knee pointing toward the ground) as opposed to horizontal position (knee pointing straight ahead) over a fence. This is undesirable as a horse that 'hangs' could be dangerous because it may hit the jump with its forearm and cause a terrible accident.
 
If your horse has good form but has one bad fence where he 'hangs a leg', it could knock you out of the ribbons depending on the size of the class and severity of the bad jump.
 
To improve your horses form over fences you can use gymnastics. This type of training should be under the supervision of your trainer or coach. The type of gymnastic that you use will depend on the jumping form you are trying to treat. Check with your trainer and develop a systematic training program to cultivate your horse's form.
 
Refusal and/or Run-out
To be considered for a placing in a hunter class you must complete all the fences. Having a refusal, meaning stopping in front of the fence without jumping it, is a major fault and will be scored as such. A run-out, when a horse goes past the extended horizontal line of the jump is also a major fault. You must approach and jump the fence to complete the course.

A horse must get to each jump and its form over the fence is considered. If it cannot get over the fence then it is a serious fault. A circle at the beginning of a round and a closing circle at the end is permitted however, any other circles will be counted as a refusal. I use the symbol 'R' on my judge's sheet to note a refusal and will not place a horse that has an 'R' unless I really have to.
 
To prevent refusals and run-outs at horse shows, work with your trainer to ensure that you and your horse are ready for competition. Know the requirements of the level you are showing in and practice this height of fence at home. It is also helpful to have similar types of fences to school over when training so your horse is not surprised by flowers, brush or coops when they are at a show.
 
If there are few participants in a class a refusal or run-out may get a low placing.
 
Knock Down
A fence is considered to have been knocked down when the pole is no longer resting in the support. A knock down is a major fault and is scored as such. A perfectly good round can be destroyed by an untimely rail. A knockdown is considered a major fault. If I see a 'K' on my sheet I will not place this horse unless I have to.
 
To prevent knock downs while on course prepare your horse for the show season with a systematic training program to develop your riding and your horse. Gymnastics will develop strength and agility and also prepare the rider  for the courses.
 
Breaking or Trotting
Break into a trot any where on course and your score will go down or you will be placed lower. I write 'BROKE' on my sheet to keep track. One horse I judged had a winning round. The rider was enjoying his beautiful canter and he looked up and as he looked up his horse broke into trot for two steps! He lost the class!
 
Wrong Lead
Having a wrong lead around the ends of the arena can make the horse unbalanced and they often have a bad fence after. Wrong leads will certainly knock you out of the ribbons. I mark "XL" to note horses that have wrong leads.
 
Also a disunited canter "DIS" or cross canter will also lower your placing.
 
Adding in or Leaving out Strides
If you have a four stride line and do it in three strides at mach1 with the second fence HUGE, you have an athletic horse and have the great makings for a jumper. You may wan to consider changing disciplines. If you leave out strides I mark it with a "[-]".
 
When you add strides, I mark my judge's sheet with a"[+]" to show that they added.
 
Missed jump/bad spot. 
To be considered for placing, particularly in a large class, a 'chip' (a short stubby stride just before the fence) will ruin your chances. Likewise for an overly long or reach on take-off. I use the following symbols for chips "Λ−a"C " or jumps long "∩a"C."
 
 
Uneven Rhythm
My first reaction to a hunter round should be, "that was a nice even round." If I'm holding, white knuckled, onto my chair, chances are you are going too fast or steadying in the corners and zooming down the lines towards the jumps.
 
If you are speeding toward the jumps in a rushing fashion I will mark my page with a "aa" to represent speed.
 
Bad/poor Mover
This is a difficult one. So, if you've got to the jumps, good form, even rhythm, right striding and your correct lead. That is great, however,  if your horse is an average mover up against a pack of superior movers of the same jumping ability, the horse with the correct form and better movement will place higher.
I mark a poor mover with the symbol "↑↓".
 
Turnout
The icing on the cake is the turnout. You and your horse should present themselves in a clean professional manner according to the specifications of the class. Braiding is always acceptable and shows off your horse. Tails well prepared and tack shining. A finished picture with hooves oiled is a pleasure to see. If there were ties a tie breaker would be turnout. I simply write 'lovely turnout' if I think it would make or break a winning round.

Imagine with me that during one night in the not too distant future the unimaginable happens, a flash of light lit the sky and you wake up to see what has gone wrong. You check yourself all over and don't have any adverse affects, but you notice quickly that lights don't turn on, so you check your phone and it's out too. How about the cell phone? Nope, doesn't work and neither does your TV. You try your car radio, but it is dead and your car, strangely doesn't even start! Now panic is starting to flood your mind! You flush your toilet, but no new water runs in! You talk to your neighbors, but no-one seems to know what has happened! What now?

An electromagnetic pulse or EMP bomb was exploded but nobody knows it! Pandemonium breaks out!

This kind of attack is in itself non-lethal to humans but highly destructive to all electronic equipment. Transistors and circuit boards have been fried! Ranging from low level attacks that could disable equipment over a half to three mile radius to ones that could knock out all electronic systems and even the electricity grid over the whole country, this weapon provides both element of surprise and devastation. Even though these weapons may not yield any direct harm to humans, consider the possibility that all airplanes lose control and power instantly! Cars would stop working, traffic signals not even blinking, TVs black, hospitals would go dark, water delivery systems stop, trains stop or crash, farms stop producing, and everything relying on electricity and unprotected would instantly die. The nation would be totally brought to its knees and life would instantly revert to horse and buggy days. Communication systems down and circuitry fried, individuals would be totally cut off from each other and survival would depend upon a person's ability to re-establish life without elements we depend on today. Can you imagine the effect of such a bomb attack on the psychology of a people who have lived their whole lives without considering their dependence on the electric grid, the natural gas and water systems that operate in their home. Just think of every household appliance and how dependent you are on it. No coffee pot, no dishwasher, no clothes washer or dryer, no vacuum or even an electric toothbrush. Few of us even store candles!

Interestingly, old technologies, such as vacuum tube devices, stand a better chance to survive such a pulse. Storage batteries would not be affected. Flashlights might still work and allow for you to send flashing light Morse code over line of sight during night hours.

If you are a ham radio operator or just a radio buff, you might consider constructing a "Faraday Case!" It is a large case made of 翹" steel and lined with a copper grid. It should be grounded with large wire to a cold water line. This case should store a small 12 volt transceiver, a Morse code key, and solar cells capable of keeping your 12 Volt car battery charged. Your dipole antenna should survive, but store extra wire and coax just in case. All this could easily be contained in a small retired refrigerator. Although this idea has not been tested, we believe an old refrigerator with an extra lining of steel and copper screening inside and all grounded would serve perfectly and be large enough and cheap enough to do the job.

After the EMP bomb, assemble your rig then go on the air and check to see how extensive the damage is. Who knows, you might be the only connection to the world remaining in your area. Your lifeline may prove to be crucial to the survival of your family and that of your community. Like the Boy Scouts say, "Be Prepared!"