Monday, April 30, 2018
Sunday, April 29, 2018
Top Posts Last Week
Top Posts Last Week
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Time to Push the Reset Button?
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Why Police Matter
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Making Choices: The Moral Aspects of Policing
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Principles of Leadership
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Rules of Engagement (ROE)
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Hazing and Bullying in the Police Academy
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How a Traffic Offense Can Be a Ticket to Prison
from Improving Police https://ift.tt/2r6wNI6
Friday, April 27, 2018
Optimal Places to Place a Bathroom
Content originally published and Shared from http://perfectbath.com
The battle for the bathroom is a common occurrence across homes throughout the world. Even people primarily living alone may run into this issue when hosting guests. When the issue about adding another bathroom to the house comes up, space and cost are usually the biggest concerns; but to the surprise of many, space isn’t as big of an issue as originally perceived.
A 3 by 5-foot area is usually all that is required to fit a toilet and sink. If you have a couple more feet to spare, a 5 by 5 can accommodate a small walk-in shower as well. Some common advantages of an additional bathroom can be convenience, adding value to your home, and the additional privacy of not having guests in your private bath.
Let’s look at where you can add a bathroom in the home – and where they are needed most.
Close to Living and Recreational Spaces
In a lot of homes, the placement of the bathroom is usually located closer to the bedrooms or in a central location between both living and sleeping spaces. The idea of having a bathroom close to the den or living room can be very attractive. And for the ultimate man cave, a toilet close by is an absolute necessity. It’s not uncommon to find a coat closet, staircase or hallway in or adjacent to a living space, as they can be the perfect spaces to install a half bath.
When hosting guests, it can be cumbersome to explain directions to the bathroom multiple times, especially if your home is larger or of unique design. Wouldn’t it be easier to just leave the door to your new bathroom open when unoccupied, so everyone can plainly see and take note when the urge to go arises?
Between Two Bedrooms
A convenient and efficient additional bathroom can be used to link two bedrooms together. This arrangement is commonly called a Jack and Jill style bathroom. This can be great for homes with children. Some well-designed Jack and Jill setups allow the use of private areas like the shower and toilet separate from the sink, counter and vanity area.
This style can be an efficient use of your space. Some standard bathrooms can even be converted in some home layouts. You can also save cash by incorporating this design compared to two separate bathrooms: why build and plumb another bathroom when you can frame in a door for less?
Split Your Pre-Existing Bathroom
This may seem like strange advice, but spend some time thinking about the size of your bathroom. Many homeowners possess bathrooms that can be much larger than necessary. Most of the plumbing has already been ran, allowing you to tap into water and drain pipes without making long and costly runs of pipe; this can be one of the major advantages of splitting your already existing bathroom. Though it sounds silly at first, making use of an over-sized bathroom by splitting it can give you the extra bathroom you need at a lower cost.
An additional bathroom is probably one of the most wished-for additions in smaller and older homes. Even in small homes, where it may seem unlikely to have the space, room can be found to make this addition. These optimal places for a new bathroom can potentially save time, frustration and money, depending on your exact configuration.
Contributed by: Perfectbath.com experts in bathroom design and bathroom fixtures.
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Cross-Geographic Open Source Investigations
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Magnet AXIOM 2.0 Is Here To Provide A Better Investigative Starting Point
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Thursday, April 26, 2018
Keto Raspberry Lemonade Muffins
I tested this Keto Raspberry Lemonade Muffins recipe close to a zillion times. That’s because I had to make sure it was perfect for you. Y’all were so sweet on Instagram. I love how you cheered me on with your encouraging comments there!
The Best Keto Raspberry Lemonade Muffins
Those of you who’ve followed me here for some time know that’s how I am. I get very obsessive when it comes to testing recipes for you. Fans say that’s why my recipes work every time.
8-Ingredient Low-Carb Muffin Recipe
Keto Raspberry Lemonade Muffins are made with 8 ingredients total. Creating the easiest recipes ever is a standard part of my testing process. I eliminate as many steps as I can while creating the best flavor profile for you with the most nutritious ingredients.
Sugar-Free Low-Carb Muffin Recipe
Low-carb almond flour produces the perfect crumb in this easy muffin recipe. Lightly sweetened with stevia, raspberries and lemon zest then round out the flavors of this incredible low-carb muffin. I like ’em sliced in half, toasted and smothered in butter. They’re good for breakfast or dessert and amazing with a cup of Dandelion Coffee, or my Ketoccino.
- 1cup blanched almond flour (not almond meal)
- ⅛teaspoon baking soda
- ⅛teaspoon celtic sea salt
- 3 large eggs
- ¼cup grapeseed oil
- 1tablespoon lemon zest
- ⅛teaspoon vanilla stevia
- 1cup frozen raspberries
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In a food processor, pulse almond flour, baking soda, and salt
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Pulse in eggs, oil, lemon zest, and stevia for 20 seconds
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Stir in raspberries by hand
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Divide batter between 8 muffins cups
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Bake at 350°F for 30 minutes
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Cool 30 minutes
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Serve
The Best Sugar-Free Strawberry Lemonade
There’s nothing better than berry flavored lemonade on a summer day. My sugar-free Strawberry Lemonade is made with 5 ingredients, including water and ice. Riffing on that incredible flavor combination, I decided that a raspberry lemonade muffin would be amazing for any warm-weather day. These are so scrumptious and such a great comfort food that I know I’ll make them all year long.
How To Make Low-Carb Gluten-Free Muffins from Scratch
You can throw this healthy recipe together in under 5 minutes! Are there days that you crave the perfumed aroma of freshly baked muffins? Easy Keto Raspberry Lemonade Muffins are the answer to your low-carb diet baking prayers!
Sugar-Free Sweeteners on the Keto Diet
I think choosing the right sweetener for you can be the most challenging part of the Keto Diet. There are so many options! I’ll be writing about this more in the future. Many of us with leaky gut, autoimmune disorders, and other conditions will do best avoiding corn-based sweeteners like erythritol which may be harmful for a variety of reasons including gut dysbiosis, a fancy term for a digestive system that is out of balance.
Easy Sugar-Free Dessert Recipes
I use stevia in this recipe and my other Low-Carb Diet recipes. I do have one exception for you, it’s an amazing keto recipe that I cannot eat, but that my family absolutely adores. That would be my Keto Brownies.
Easy Keto Diet Comfort Food Recipes
Here are more of my easy Keto Diet recipes for you!
The post Keto Raspberry Lemonade Muffins appeared first on Elana's Pantry.
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Wednesday, April 25, 2018
Meridian by Townline in the centre of Burquitlam
Meridian by Townline in the centre of Burquitlam, an upcoming luxurious 32-storey residential high-rise tower compromised of 198 carefully crafted intelligently designed 1-, 2- and 3-bedroom homes, along with a limited collection of only a few exclusive two-level 3-bedroom townhomes. Conveniently located at Cottonwood Avenue and Clarke Road; in the centre of Burquitlam’s burgeoning community, adjacent to the Evergreen SkyTrain line and just steps from a plethora of urban amenities.
Opening 2018
The post Meridian by Townline in the centre of Burquitlam appeared first on Vancouver New Condos.
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3 Ways to Improve Blood Circulation
Content originally published and Shared from http://perfectbath.com
Poor blood circulation can cause a number of other problems that you’ll surely hate dealing with. Varicose veins, numbness, exhaustion, and dizziness are only some of the common symptoms you’ll experience, unless you do something to improve your blood circulation. Try any of the following:
Photo by rawpixel.com on Unsplash
Soak in a whirlpool bathtub
The combination of warm water and massage jets in a whirlpool promote better blood circulation. They help your blood vessels dilate, or open up, allowing more oxygen and nutrients to flow to major organs. This is particularly beneficial to those who have arthritis. Improved circulation can encourage better movement and less pain and stiffness in your joints. Source: LiveStrong
Don’t forget your roots
Ginger, onions, and garlic are three items that you’ll definitely want to add to your grocery list – not only they stimulate and improve the health of the circulatory system – but also because they’re just good for you. Fresh ginger root is anti-inflammatory, antimicrobial, improves digestion, and can soothe all forms of nausea. Garlic and onions contain organosulfur compounds which help the body to fight off infection, eliminate toxins from the liver and blood, and can even keep biting insects away. Source: NaturalLivingIdeas
Stay active
Anything that aids in general fitness should boost your circulation. When you work out, try both:
- Cardiovascular training. Swimming, biking, running, playing sports, etc. Aerobic activity will improve heart and blood vessel function.
- Strength training. Strength training (lifting weights) will help you build muscle, which in turn increases the effectiveness of cardiovascular and lymph circulation.
- Every hour, get up and try 3 to 5 minutes’ worth of stretching or small exercise. This is especially handy if you’re at a desk all day and barely get a chance to walk around. Try doing little arm circles, touching your hands to your toes, kicking out your feet, or performing small, slowjumping jacks (enough to get your heart rate up). Source: WikiHow
Get yourself a whirlpool bath tub that isn’t only relaxing, but also very good for your health! Find out more about the best options in the market when you call us today.
Contact:
Perfect Bath
Phone: Toll Free 1-866-843-1641
Calgary, Alberta
Email: info@perfectbath.com
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Tuesday, April 24, 2018
Winston at South Oak – Plans, Availability, Prices
At a Glance
- located at the corner of Oak Street & 67th Avenue
- 8-storey, mixed-use building
- 4 townhomes & 46 condos
- 3,172 sq ft of retail space
- 4,700 sq ft of office space
- public plaza
- sheltered bus stop in front on Oak Street
- walking distance to Oak Park
Bold, Modern Living
Winston is a refined collection of 46 condominiums and four townhomes coming soon to the community of South Oak. Rising eight storeys above the corner of 67th Avenue and Oak Street, Winston ushers in a new era for convenience. With sophisticated one-, two-, and three-bedroom homes that range in size from 473 to 1,477 sq.ft., Winston sets a precedent for bold, modern living in South Oak.
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Live amid a diverse selection of essential amenities, David Lord Elementary and Sir Winston Churchill Secondary schools, and Oak Park with its grass playing fields, tennis courts, baseball diamond, and walking trails. Choose from a wide variety of shopping, dining, and entertainment options close at hand at Oakridge, Marine Gateway, Marpole Village, or Richmond. To get away from it all, Highway 99 will take you south to the US border, while nearby YVR airport brings the world to your doorstep.
Pricing for Winston
This project is in pre-construction. Sign up to our VIP list above for priority mailings on Winston updates.
Floor Plans for Winston
The residential portion of the building is divided into the following units:
- 23 x 1-bedrooms
- 20 x 2-bedrooms
- 3 x 3-bedrooms
- 4 x 3-bedroom townhomes from 1,336 – 1,477 sq ft
Contact me today to discuss availability and plans if you have a serious interest in Winston.
Amenities at Winston
Level 2 offers 1,606 sq ft of indoor amenity space, including a multi-function room with kitchenette, gym, washroom, and equipment storage. A 2,083 sq ft adjacent roof deck above the townhouses has a children’s play area, edible landscaping, and a sitting area. On the roof, a shared, landscaped terrace offers lounge seating with a fire pit, an outdoor kitchen with barbecue and dining area, and community garden planters. On the ground floor there is space for up to four retail units. On the second floor, up to five offices can be accommodated.
Parking and Storage
Three levels of underground will provide 104 vehicle parking spaces, consisting of 72 residential, 26 commercial, and six visitor, of which two are disability parking spaces. It will also offer 63 residential and four commercial Class A bicycle stalls. A Class B bicycle rack at ground level will provide space for six bicycles.
Maintenance Fees at Winston
TBA.
Developer Team for Winston
Coromandel Properties is a commercial and multi-residential property developer that works with clients and communities to create inspired environments. They combine the latest advances in technology, while being sensitive to the unique nature of each location and the responsible use of resources.
IBI Group, a globally-integrated architecture, planning, engineering, and technology firm, has been retained as architects for The Granville. From high-rises to industrial buildings, schools to state-of-the-art hospitals, transit stations to highways, airports to toll systems, bike lanes to parks, they have designed every aspect of a truly integrated city for people to live, work, and play.
Portico Design Group has been selected to bring Winston’s interiors to life through creative use of space, colour, and texture with their vast in-house library. Portico provides full interior design services for residential and commercial real estate developers, resort operators, and private home owners in Canada and the United States.
Expected Completion for Winston
Spring 2020. Construction begins summer 2018.
Are you interested in learning more about other homes in the Cambie Corridor, Mount Pleasant, or South Vancouver?
Check out these great Cambie Corridor Presales!
The post Winston at South Oak – Plans, Availability, Prices appeared first on Mike Stewart.
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Meridian by Townline – Plans, Availability, Prices
At a Glance
- located at the corner of Cottonwood & Clarke in Burquitlam
- 32-storey mixed-use high-rise
- 194 market, 46 rental units
- 4 x 3-bedroom townhomes
- 14,000 sq ft of amenities
- near Burquitlam Station rapid transit
- close to Lougheed Town Centre shopping
- minutes from Simon Fraser University
Community from Street to Sky
Townline is pleased to introduce Meridian, a distinctive new high-rise development coming soon to vibrant Burquitlam. A distinctively curved architecture reflects the natural arc of the Evergreen Line at the prominent curve of Clarke Road, while elegant interiors draw residents across sophisticated shared spaces and into thoughtfully-planned residences. Each luxury detail is designed for improved livability, from Meridian’s 1-, 2-, and 3-bedroom condominium residences, to the contemporary 3-bedroom townhomes. An elevated amenity offering, spanning over 14,000 square feet, connects everyone through compelling spaces purposely-designed for leisure, fitness, guests, entertainment, and business.
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Connected to the city, yet surrounded by an abundance of greenspace, Meridian delivers a sophisticated new way to live in the heart of burgeoning Burquitlam. From your home in the heart of this vibrant urban centre, a number of parks, trails, and greenspaces are easily accessible – as is the city at large. A four-minute walk will take you to the Burquitlam SkyTrain Station, offering the convenient option to travel anywhere from Douglas College in Coquitlam to downtown Vancouver. It’s a quick jaunt to Burnaby Lake or Burnaby Mountain, multiple neighbourhood parks, or out to stunning Rocky Point Park – and an easy commute to almost anywhere in Metro Vancouver.
Pricing for Meridian
This transit-oriented development is in pre-construction. Sign up to our VIP list above for priority access to Meridian updates.
Floor Plans for Meridian
Choose from 3-bedroom townhomes or 1- to 3-bedroom condominiums. Contact me today to discuss availability and plans according to your needs.
Amenities at Meridian
In addition to commercial space, Meridian will offer 14,000 sq ft of amenities.
Parking and Storage
TBA.
Maintenance Fees at Meridian
TBA.
Developer Team for Meridian
Townline Group of Companies is a real estate development company focused primarily in the Lower Mainland and Vancouver Island in British Columbia, Canada. Since 1981, they have amassed a diverse project portfolio spanning market and non-market multi-family housing, rental apartments, single-family homes, heritage restoration, mixed, commercial, and retail developments. Through the firm’s various departments, they stay hands-on for the entire life of a project to ensure they create the kind of residential and commercial places people want as their own, such as 999 Seymour and 1335 Howe.
Chris Dikeakos Architects is a Burnaby-based architectural firm with a strong reputation for multi-unit and highrise residential design. Their work ranges from concept and design development to construction drawings and site services, site capacity studies, master planning, urban design, and rezoning. Projects include the tallest residential highrise in San Diego, the tallest pure residential highrise in Los Angeles, and Solo District and Station Square in Burnaby.
Expected Completion for Meridian
TBA. Sales start fall/winter 2018.
Are you interested in learning more about other homes in Coquitlam, Port Coquitlam, or Port Moody?
Check out these great Tri-Cities Presales!
The post Meridian by Townline – Plans, Availability, Prices appeared first on Mike Stewart.
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Dwell24 – Prices, Availability, Plans
At a Glance
- located at Falcon Drive & Runnel Drive, Coquitlam
- 24 x 3-storey woodframe townhomes
- spacious 3- & 4-bedroom floorplans
- generous dining & living areas
- within 800m of Inlet Centre Station rapid transit
- near NewPort Village & Suter Brook Village shops & services
- short distance from Coquitlam Centre Mall
- close to Port Moody’s Brewers Row
Well Placed, Well Designed
Dwell24 sets the new standard for urban family living in the Tri-Cities. It’s a refined collection of 24 spacious, three-storey townhomes at the crossroads between Port Moody and Coquitlam. The first impression of the interiors suggests a great expanse of naturally-lit space. Generous dining and living areas flow into a contemporary kitchen—a modern-day great room. The sleek space is comprised of an over-sized island, European-inspired flat-panel cabinetry, lots of storage, and state-of-the-art Italian appliances.
Find Out About New Presales & Get Access to VIP Openings & Special Promotions!
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Dwell24 has an unbeatable location in a thriving neighbourhood. Nearby NewPort Village and Suter Brook Village offer cafes, restaurants, and shops. Alternatively, take the Evergreen Line from Inlet Centre Station to many more options at Coquitlam Centre. In the opposite direction, the sprawling park, outdoor pool, and waterfront paths at Rocky Point, plus Port Moody’s popular craft breweries, are just one stop away. This is good living.
Pricing for Dwell24
Pricing has not yet been published. Sign up to our VIP list above for priority access to Dwell24 updates.
Floor Plans for Dwell24
Dwell 24 offers a range of floor plans from 1,323 – 1,638 sq ft, including three bedrooms, three bedrooms + den, and four bedrooms. Contact me today to discuss availability and plans according to your needs.
Dwell24 Interiors
- 9′ – 12′ ceilings
- engineered hardwood flooring
- family rooms on a separate level
- generous closet space
- large kitchen islands with lots of storage
- quartz counter tops
- 5-burner gas range
- stainless steel Italian appliances:
- Fulgar Milano convection oven
- twin 24″ stainless steel Blomberg refrigerators
- 3 full baths in most homes
- spacious en suite showers
- double vanity sinks in en suite
Amenities at Dwell24
A 1,694 sq ft outdoor green space is available for shared resident use with plenty of room for children to play.
Parking and Storage
In addition to street parking, Dwell24 will offer 34 vehicle parking spaces in private garages, of which five will be for visitors. Six short-term bicycle stalls are provided for visitors.
Maintenance Fees at Dwell24
$0.17 per sq ft.
Developer Team for Dwell24
Epix Developments is dedicated to the development of quality-built residential townhouse and condominium communities throughout Vancouver and the Lower Mainland. All their developments are created with livability in mind, being located in close proximity to the retail and commercial amenities that today’s families demand. With an Epix home, you can count on meticulous attention to detail, superior materials, and solid European craftsmanship.
Studio One Architecture is a Canadian architectural firm founded in 1991 in Vancouver. Known for its hands-on and honest approach to complex design assignments, the firm has completed a wide variety of projects, ranging from urban studies to interior design projects. Every project is a unique opportunity to engage in the process of creation, to apply their values, to involve their clients, and to strive for optimum result. Their commitment to principles of good design is complemented by experienced senior personnel and supported by an enthusiastic, dedicated team.
Expected Completion for Dwell24
Fall 2018.
Are you interested in learning more about other homes in Coquitlam, Port Coquitlam, or Port Moody?
Check out these great Tri-Cities Presales!
The post Dwell24 – Prices, Availability, Plans appeared first on Mike Stewart.
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The Study EVERY Trainer and Coach Should Read and Understand
There are very few absolutes in the world of health and human performance. The answer to just about every question that's asked is "maybe." Even in the debate between anecdotal observations and exclusively evidence-based practice, there are gray areas that can sometimes be heavily debated.
There is one study, however, that I think every trainer, coach, rehabilitation specialist, and fitness enthusiast should read and understand. My long-time friend Dr. Stu McGill - arguably the world's premier spine authority - is one of the lead authors as well:
Frost DM, Beach TA, Callaghan JP, McGill SM. Exercise-Based Performance Enhancement and Injury Prevention for Firefighters: Contrasting the Fitness- and Movement-Related Adaptations to Two Training Methodologies. J Strength Cond Res. 2015 Sep;29(9):2441-59.
I know what you're thinking: "What can I learn from how firefighters train? My sport, life, and occupational demands are entirely different."
To understand why this study matters so much to you and how you train, we need to look at the methods of it.
Basically, the researchers took 52 firefighters and plugged them into one of three groups:
1. a movement-guided fitness (MOV) group that received both programming and coaching on how to move correctly
2. a conventional fitness (FIT) group that only received programming, but not coaching
3. a control (CON) group that didn't do any exercise intervention
Before and after the 12-week training (or no training, in the control group) intervention, all the firefighters went through a series of fitness test and laboratory screens. They looked at things like body composition, aerobic capacity, grip strength, muscular endurance (max push-ups, planks for time), lower body power (vertical jump), and flexibility (sit-and-reach test).
Of particular importance was the fact that the pre- and post-tests included "five whole-body tasks" that were NOT included in any part of the training intervention. These challenges were a box deadlift, squat (body weight), lunge, split-stance 1-arm cable press, and split-stance 1-arm cable row. The goal was to evaluate how well the training actually transferred to creating more efficient, high-quality movements in whatever chaos life (or, more specifically, firefighting) threw at them. On these tasks, researchers looked at spine and knee motion with reflective markers to scrutinize movement quality under various conditions of low and speed of movement. The researchers noted (bolded section is from me for emphasis):
FIT and MOV groups exhibited significant improvements in all aspects of fitness; however, only MOV exhibited improvements in spine and frontal plane knee motion control when performing each transfer task. FIT exhibited less controlled spine and frontal plane knee motions while squatting, lunging, pushing, and pulling. More MOV participants (43%) exhibited only positive posttraining changes (i.e., improved control), in comparison with FIT (30%) and CON (23%). Fewer negative posttraining changes were also noted (19, 25, and 36% for MOV, FIT, and CON).
So what the heck does this mean for you? Quality training matters.
Those in the high-quality coaching group moved significantly better on average and had substantially fewer negative outcomes. In the training without coaching group, the average "upside" was lower - and there were more incidences of negative adaptation.
This is a study that proves that coaching a quality single-leg RDL will carry over to our pitchers controlling themselves safely into landing.
It shows that the "true" hip extension we train in the gym will also be there when our athletes run and jump.
It shows that the lateral lunge we coach helps our athletes to change direction safely on the lacrosse field.
It demonstrates that deadlift hip hinge technique we coach so hard in the gym reduces my likelihood of hurting my back when I pick up a squirming toddler.
It means that the 90/90 rotator cuff strength and timing position we meticulous coach and train protects our guys when they lay the arm back during the external rotation phase of throwing.
It also shows that quality strength and conditioning outcomes are about so much more than just a program or even a good training environment; they're about hammering home loads of consistently high quality reps to markedly increase the likelihood of favorable movement quality adaptations - while protecting against the downside.
This study also demonstrates why ready-to-print rotator cuff programs often fail shoulder pain patients. That one-size-fits-all approach - combined with inattentive coaching - often keeps patients on a painful path, when a little bit of technique and programming adjustments could be a game changer. And, it shows why some otherwise healthy people can wind up injured when they do the exact same program as the friend who had no problems at all with it.
The pride you take in your coaching - and the pride individuals take in their training technique - matters. Don't ever forget it!
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