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Court on the Run



am i the only one who prefers toby with sharee? 

Me too. But after she graduates. Let’s keep it legal and uncomplicated.

Switched at Birth: Scoop on the possibility of Austin Butler (Wilke) returning to the show from TVLine's Matt Webb Mitovich.


Here’s some scoop on Switched at Birth from this week’s (Posted on 7/28/14) Matt’s Inside Line column.

This pleases me… Because today’s episode didn’t please me. Also, Daphnie is off-the-rails annoying. They could move her down to a reccouring character when she goes to college and I wouldn’t miss her.

“ Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth. - Marcus Aurelius ”

(Source: ralaguerre, via geckoblue)


He has a good point. I think the cartoon refers to this story, an example of the everyday ignorance and Islamophobia that characterizes Fox ‘News’ ..

(Source:, via runhardquestioneverything)


In late July and August, something remarkable happens in the air above Lake Murray, South Carolina.  Around sunset, hundreds of thousands of purple martins come streaming towards the center of the lake from every direction, swirling together in a massive flock that darkens the sky. After an hour of wheeling and singing they settle down on a small island.

For the past 25 years, Lake Murray has boasted the largest purple martin roost in the United States. The birds gather there in the hundreds of thousands before beginning their epic migration to South America. Every year hundreds of boats full of purple martin admirers crowd the waters around the island. Every year 500,000 birds put on a breathtaking aerial performance.

But not this year.

This year, the boats went out as usual. But the birds didn’t show up.

And so Skunk Bear (NPR’s science tumblr) has gone mobile in search of the missing martins.  We – that’s photojournalist Maggie Starbard and science reporter Adam Cole – have vowed not to return to HQ until we’ve located the errant flock … or until Tuesday morning. Whichever comes first.

We’re starting our search where the birds were last seen: in American backyards. Purple martins on the east coast rely entirely on human-built dwellings to breed, and thousands of humans have taken it upon themselves to provide these nesting colonies. We’re hoping this slightly crazy fellowship of purple martin “landlords” (that’s what they call themselves) can point us in the right direction.

Maybe we’ll find out where the birds went.  Maybe we’ll find out why they are so dependent on humans. And maybe we’ll find out why all these people are so invested in their survival. Stay tuned.

(via npr)


"If I feel like there’s a chance of losing someone, I’ll always try to be the one that backs out first."

“ Go confidently in the direction of your dreams. Live the life you have imagined. ”

—    Henry David Thoreau (via missmirandaaraee)

(Source: psych-facts, via runningofsummits)


Try these tips from fitsugar to become a faster runner. 

Fuel up: Eating the right pre-run foods is important to prevent feeling sluggish during your run. Go for foods that won’t cause cramps: choose a small snack of simple carbs with a little bit of protein if you’re eating right before a run (read more on how to choose a pre-workout snack here). And drink a cup of coffee about a half hour before you go for a run; studies have shown that caffeine helps you run faster and longer.

Intervals: Short sprinting bursts are great for making you a better runner all around. Up your pace and stamina with this treadmill interval workout to incorporate into your running routine.

Tempo runs: Tempo runs are similar to high-intensity intervals, but with this strategy, you don’t sprint as fast as you can. Instead, you hold at a fast (but not too fast) pace for a longer time period, like 10 minutes, before slowing down. This helps your muscles get past your lactate threshold, which will help you improve your endurance and speed. Remember that to be effective, your tempo run should challenge your body: you should be able to answer short questions but unable to hold a conversation. Try doing a tempo run every seven to 10 days; read more about how to start tempo running here.

Hills: There’s no reason you should stay on flat land. In fact, there are many reasons why you shouldn’t. Running up hills helps make your leg muscles stronger while also increasing your speed and endurance. Whether you run on the treadmill or outside, the next time you start your workout, make sure an incline is part of your route. This 40-minute treadmill hill workout incorporates steep, short inclines to help you improve your speed and endurance.

Post-run sprints: Adding short sprinting strides at the end of a long run can keep your body primed for speed, says Sports Club/LA trainer Ben Hwa. This is because doing strides after a long run will teach your body how to run fast even when your legs are tired. Ben recommends doing four to eight strides of 70 to 100 meters; aim for 80 percent effort on each stride.

Negative splits: This strategy is a simple way to make every run a good run, especially on race day. To incorporate a negative split into your next run, just make sure you’re running at a good, steady pace and increase your speed for the second half of your run.

Stretches: You may not think of post-run stretching as important for your pace goals, but those few minutes you spend cooling down can really help your speed. Stretching makes you more flexible, which can improve your stride and range of motion. Do these post-run stretches after your workout to become a faster runner.

Short strides: Shorter strides can make you a more efficient, and therefore speedier, runner, says trainer Jennifer Pattee. Focus on keeping your strides regular and short to increase your running efficiency.

Midfoot strike: Focusing on landing on the middle of your foot — rather than your heels or toes — can also help you avoid injuries and discomfort that will slow you down, Jennifer adds. Aim for striking with a flat foot for a strong, confident strike.

Drills: Adding a few running drills to your warmup routine will help improve your running form and speed, Ben says. Do a few minutes of high knees, skipping, and backward running before a run to train your body to operate properly.” -

(via renegade-runner)


Fitness, motivation and advice blog! ✻

(via geckoblue)


Beginning a strength-training program can be a daunting task. With so much information out there, no wonder people get confused. The following basic principles will help you start a strength-training program and enjoy all the body benefits that strength training has to offer

What exactly is strength training?

More than lifting weights, strength training is a program of planned exercises designed to stimulate muscle growth, strength and endurance.

How will strength training benefit me?

Strength training is about more than simply building muscle. Done correctly, it:

• Helps to raise your metabolism. Muscle burns more calories than fat, so the more muscle you have the more calories you burn.
• Strengthens bones (this is extremely important for women).
• Increases overall strength and muscular endurance as well as improving balance and coordination.
• Helps us avoid injuries.
• Improves overall sport performance.
• Increases confidence and self-esteem.
• Helps in prevention of lifestyle diseases such as diabetes, osteoporosis and obesity.

Where do I begin?

If you have never worked out before you may want to consult a fitness professional to get you started in the right direction.

• Always warm up before you start training. This helps prevent injury. Any form of light cardio is perfect for warming up.
• Start with a routine that works all muscle groups at least twice a week with at least one full day’s rest between workouts.
• Choose 1 to 2 exercises for each muscle group and do 1 to 2 sets (of 12 to 15 repetitions) for each exercise.
• Lift and lower your weights slowly. Don’t use momentum to help you. If you have to swing to get the weight up, you are using too much weight.
•  Don’t hold your breath. Exhale when you lift the weight and inhale when you lower it.
• For the first few weeks concentrate on form rather than the amount of weight you’re lifting.
• As you begin training, make sure to stretch after each exercise. Hold each stretch for at least 20 seconds. Stretching will help with muscle soreness and overall flexibility.
• Drink plenty of water while working out.
• Each training session should last no longer than one hour.
• Keep track of how much weight you are lifting. The progress you begin to show will help keep you motivated.
• If possible, train with a friend to keep each other motivated.
• Cool down. This will help to reduce soreness. A typical cool down could be a slow walk on the treadmill.

What exercises should I do?

It depends on your specific goals and current fitness level. The following is a list of muscle groups and basic exercises for someone who is just beginning a strength-training program. Remember to start slow listen to your body.

Legs: Leg Extension, Leg Press
Chest: Dumb Bell Fly, Bench Press
Biceps: Alternate Dumb Bell Curl, Easy Bar Curl
Abs: Crunches, Oblique Twist
Back: Lat Pull Down, One Arm Row
Triceps: Kickbacks, Bench Dips
Shoulders: Lateral Raise, Front Raise


(via renegade-runner)