Brand New Life by Cafe Del Chillia - Free Song of the Day

Royalty-free music for professional licensing

Slow, melodic, easy, and overall excellent tune by Cafe Del Chillia.  Take a listen.  If you like it, download a free copy.  Another song that the big boys are missing that could easily be on the charts.  You do not have to follow the commercial labels to get great music.  You only need to follow them to spend your money.  Get this for free.  You won't be disappointed.


You can copy, distribute, advertise and play this track as long as you:

• Give credit to the artist
• Don't alter, transform or build upon this album

The Soldier Show - U.S. Army Garrison Humphreys, South Korea - 15 November 2011 (Photo credit: USAG-Humphreys)

Why You SHould Get Your Body Moving

User:Extremepullup performing a standard dead-hang pull up (Photo credit: Wikipedia)

By Dr. Mercola

Many exercise systems often sound great at first glance, but in reality simply will not make a good fit for your life. Thankfully, there is something else you can try called bodyweight exercise, which is so flexible that it answers every possible concern you might have, including time constraints, prohibitive cost, and location concerns. 

It got its name because your own body provides all the resistance needed to take you to the peak of fitness... and it does so at your own pace, without requiring a personal trainer to design the perfect system for your lifestyle and fitness level.

You likely already know that exercise is necessary for good health and a long life. What is not always clear is how you should go about it. There are a countless number of different plans and theories about how to exercise. 

Of course researching and careful reflection is important, but it's confusing.  What's the best plan? How hard or easy should your workout be? Then, there's the day-to-day reality, and the inevitable challenges of implementing an exercise regimen: 

Not enough time… The equipment is too expensive … Traveling to the gym or other facility … You like outdoor exercising, but it's snowing.

Bodyweight exercises resolve all of these problems! You can do them anywhere, anytime, at your own pace and level, alone or with a friend—even if you and your friend are at different levels. It doesn't cost a single penny. 

Yet, you can get a perfect workout as if it had been designed just for you.  That's because it has—you will have designed it yourself!

It is not a newfangled idea. It's well researched, so you do not need to be concerned that you might hurt yourself. Bodyweight exercising uses your own body to provide resistance, so you do not even need weights—though you can use them if you wish. The method is not only effective, allowing you to train every muscle in your body, but is simple and let's you work out at your own pace.

Health Benefits of Bodyweight Exercise

In the Huffington Post Greatest series, Dave Smith discusses some of bodyweight exercising's benefits1.

• Workouts are highly efficient. As Dave points out, the goal is fitness, not to look like "Arnold circa 1977". No equipment means that there's minimal time transitioning from one exercise in your self-defined set to the next, so your heart rate is boosted quickly and keeps pumping.
• You get both cardiovascular and strength training. It is not necessary to do two separate workouts to achieve both types of fitness.  Simply alternating exercise sets from cardiovascular to strength training keeps your pulse up.2
• Your core strength is improved.  The Mayo Clinic tells us that 29 muscle pairs located in the pelvis, abdomen and lower back form the core that's needed to support your body and maintain balance.3  Your athletic ability, posture and all the little things you do every day—like just plain sitting or doing the laundry—will be improved when your core is strengthened and stabilized.4
• You'll be more flexible. Increased strength without improved flexibility won't do you much good. Good posture and athletic performance require good flexibility.5 Inability to stretch and bend is related to lack of flexibility.6
• Your balance will improve. As you progress into more difficult variations of exercises, your ability to balance is trained. Better balance helps give better body control.7 Since age and infirmity do not usually hinder performance of bodyweight exercises, they can be a great way for the elderly to maintain and improve balance.8

Almost Anyone Can Improve Fitness Health

Bodyweight exercise can be done by just about anyone. A study has documented that it benefits stroke patients.9 In fact, if bodyweight exercise can help someone who's suffered a major stroke and has difficulty walking, it's apparent that nearly anyone can benefit. Adaptability is what makes this system so good: It's adjustable to almost anyone, from the least fit to the professional athlete. Just learn the basics and try different approaches until you find what works best for you. If you get bored doing the same thing all the time, you can vary your workout. As your strength and endurance develop, you can modify the program. It's the ultimate personalized system—as if you had your own personal trainer. In fact, you do... yourself!

With Bodyweight Exercising, You Can Become Your Own Personal Trainer!

So how do you do it? Just watch this video of Jill Rodriguez, one of the personal trainers at Mercola.com, as she demonstrates basic exercises and how to add levels of difficulty as you're able:

 http://fitness.mercola.com/sites/fitness/archive/2013/07/19/bodyweight-exercise.aspx  Link to more information and videoa on Mercola.com website.

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Gloucester Pea Shore Pie - Recipe Of The Day

Grease a deep pudding pan well. Cut any variety of fish desired into pieces weighing about two ounces. Free from bones and skin and then roll in flour and place a layer of fish, then a layer of thinly sliced tomatoes, a layer of thinly sliced potatoes and then a layer of prepared fish. Season each layer with salt, pepper and finely chopped green peppers. Pour over it two cups of thick cream sauce with One-half dozen clams,

One cup of cooked peas,

Two teaspoons of salt,

One teaspoon of paprika,

Two tablespoons of finely chopped parsley.

Cover with a crust rolled one-half inch thick. Bake in a moderate oven for one and one-quarter hours. Brush the pastry with milk and as soon as it browns lightly cover with a pie plate to prevent taking on too deep a color.

Make something extraordinary tonight.

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The Beginning of American Independence

By now everyone following these posts understands just what a difficult time colonists had during this period in time.  Deciding to become an independent country was not at all an easy task.  What we will show you that the video does not, and there is no real evidence to support the claim, but it is rumored in Gloucester, Virginia that Thomas Jefferson wrote the first draft of the Declaration of Independence at Rosewell Plantation.  It is a fair argument in one sense that he did as he often had very long conversations with his close friend John Page.

(Image of John Page).

(Image of Rosewell House Plans)

Present day Rosewell Ruins in Gloucester, Virginia.  The long discussions between John Page and Thomas Jefferson had a great deal to do with American Independence.  The possibility of Thomas Jefferson traveling to Virginia to actually pen any part of the Declaration of Independence is very slim at best.  The seeds for what Jefferson wrote however, are very real.  So you can debate the subject til the cows come home.  Now, we present the final results of the first Fourth of July, 1776.

Declaration of Independence US" target="_blank">Declaration of Independence US from Chuck Thompson

Our freedoms, paid for in blood.

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Company questioned after HazMat scare

Updated: Thursday, 18 Jul 2013, 6:48 PM EDT
Published : Thursday, 18 Jul 2013, 6:48 PM EDT
Art Kohn

GLOUCESTER COUNTY, Va. (WAVY) - Environmental Inspectors continue to monitor Gloucester company Advanced Finishing Systems after a release of toxic gas Wednesday.

PREVIOUS COVERAGE: VDEM: Nitric acid overheated, vaporized

The Environmental Protection Agency says AFS had a violation back in 2010 -- a violation 10 On Your Side wanted to know more about.

According the EPA, AFS had a state inspection in April of 2009 and a Compliance Evaluation Inspection in September of 2010.

Information on the EPA’s website says the company was cited by the EPA for a, "Significant Non-Compliance" sometime between September and July of 2010, but no where does the EPA explain the nature of that noncompliance, which according to the Government, remains unresolved.

Since that time, the EPA has had very little else to say about that violation or how the company is doing now.

A company executive told WAVY.com that the Environmental Inspectors with the Virginia Department of Environmental Quality who visited the facility Thursday morning found no problems and did not cite the company for any violations.

Mike Miller is mowing a neighbor's lawn, but he wonders about the government's interest in one of his other neighbors.

"It may be something minor and it may be something. I hate to see people get into trouble for something that's not necessary, but if it's something that's going to effect the public and the people in the area, then they should know something about it,” Miller said.

But the EPA says policy forbids them from talking about an ongoing investigation -- policy the agency says is in the public's best interest.

"Actually, releasing sensitive enforcement information that may jeopardize settlement negotiations could in fact possibly result in less protection of public health and the environment,” said EPA Spokesperson Terry White on the phone with WAVY.com.

"Three years and they can't tell us anything? Who's doing their investigating?" asked Audrey Lemmon, who lives near AFS, Inc.

Lemmon lives about a mile or less from AFS with her two-year-old grandson and wants the EPA to share information about the violation back in 2010.

AFS released this statement to 10 On Your Side: "As for our community, we are constantly checked on to make sure we are in compliance with the chemicals that we hold in this facility."

10 On Your Side obtained a full copy of the EPA's disclosure policy.

AFS executives told WAVY.com Thursday they want the EPA to go public with the report because it shows their neighbors the original violation was not significant and the issue has been resolved.

Company questioned after HazMat scare

http://www.wavy.com/dpp/news/local_news/company-questioned-after-hazmat-scare  Link back to WAVY TV 10 website where story originated.  

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Governor McDonnell Announces State Wide Leadership Team for “Virginia Adopts: Campaign for 1,000”

English: The state seal of Virginia. Српски / Srpski: Застава америчке савезне државе Вирџиније. (Photo credit: Wikipedia)

Regional Kick-Off Events Across the Commonwealth Begin Next Week

RICHMOND—Governor Bob McDonnell today announced the state wide leadership team for “Virginia Adopts: Campaign for 1,000,” an initiative to match 1,000 children currently in foster care with adoptive families. The leadership team, which consists of community leaders, elected officials, and adoption advocates, will serve to highlight the effort and promote adoption around Virginia.  The announcement of the statewide leadership team comes the week before the Campaign for 1,000 Regional Kick-Off events will be taking place across the Commonwealth.

            Speaking about today’s announcement, Governor McDonnell said, “Each of these individuals brings a unique perspective, strong community involvement, and compassion for Virginia’s children to the Campaign for 1,000. I am grateful to each member of the leadership team for their efforts and look forward to the success of the initiative. In the weeks ahead there will be opportunities for Virginia families to learn more about growing their family through adoption in the foster care system.  I encourage anyone interested to attend one of the regional events and seek out more information. Children in foster care are there through no fault of their own, and just as much as any child, they deserve a loving, secure, and stable family and home.”

            Mrs. Kay Coles James and Mrs. Bobbie Kilberg will serve as the State Co-Chairs for the initiative. Dr. Allan Morris, Delegate Chris Peace, Senator Emmett and Mrs. Sharon Hanger, Mr. Chuck Slemp, Delegate David Toscano, Mrs. Karey Nobles, Supervisor Marty and Mrs. Kristina Nohe, Mrs. Angie Landes, Fr. Wayne Ball, Secretary Doug and Mrs. Jeanne Domenech, the Reverend Jon Barton, Ms. Sophia Booker, and Senator George Barker will serve on the Statewide Steering Committee.

            “When children age out of the foster care system without finding a permanent family, they face more significant challenges without a support system of any kind.  With so many loving families in Virginia, I am confident we can find great matches for these 1,000 children.  I am grateful to members of the Steering Committee for adding their support to this important effort,” stated Secretary of the Commonwealth Janet Kelly, who along with her husband Ryan is helping to lead the “Virginia Adopts” initiative.  “These events will provide families who have thought about adoption with the information they need as they consider the impact of this decision on both their own families and the children who need adopting.”

            Co-Chair Kay Coles James, former Virginia Secretary of Health and Human Resources and a former foster mom stated, “When considering adoption, many people think that only babies or children in other countries are available.  Any adoption is a selfless act of love, but many families don’t know that there are children right here in Virginia who need a forever family.  I encourage any family who believes they have extra love to give to consider adopting out of the foster care system in Virginia.  As with biological children, parenting these children isn’t always easy.  However, as many foster and adoptive parents will tell you, the children often teach us more than we teach them,” 

            “Welcoming children into our hearts and homes is one of the best examples of Virginia’s hallmark generosity and kindness.  The paths of the 1,000 children that the ‘Virginia Adopts’ program will match with families will be impacted in a positive way for the rest of these children’s lives, as well as life-changing for the adoptive families.  I encourage Virginians to consider adopting out of the foster care system or supporting those who adopt in some meaningful way,” remarked Co-Chair Bobbie Kilberg, President and CEO of the Northern Virginia Technology Council and a mother of five children.

“Virginia Adopts: Campaign for 1,000” State Wide Leadership Team

State Co-Chairs

Mrs. Kay Coles James

Mrs. Bobbie Kilberg

Statewide Steering Committee

Dr. Allan Morris of Newport News

Delegate Chris Peace of Mechanicsville

Senator Emmett and Mrs. Sharon Hanger of Mount Solon

Mr. Chuck Slemp of Wise

Delegate David Toscano of Charlottesville

Supervisor Marty and Mrs.  Kristina Nohe of Prince William

Mrs. Angie Landes of Verona

Fr. Wayne Ball of Richmond

Secretary Doug and Mrs. Jeanne Domenech of Richmond

Senator George Barker of Alexandria

Mrs. Karey Nobles of Richmond

Reverend Jon Barton of Richmond

Ms. Sophia Booker of Richmond

            The Campaign for 1,000 Regional Kick-Off Events begin Monday and will be hosted around the Commonwealth. The events are designed to provide educational information for parents and families interested in adoption. The events will also highlight some of the children across the Commonwealth in need of a forever family. Specific event information can be found below. For more information on these events including registration, please visit http://www.virginiaadopts.virginia.gov/events.cfm.

Regional Events

EAST

July 22^nd
The Westin Virginia Beach Town Center
4535 Commerce Street
Virginia Beach, Virginia
6 p.m. to 8 p.m.
Register here: http://virginiabeachvirginiaadopts.eventbrite.com/

CENTRAL

July 23^rd
J. Sargeant Reynolds Community College
1651 East Parham Road
Richmond, Virginia
7 p.m. to 9 p.m.
Register here: http://centralvirginiaadopts.eventbrite.com/

NOVA

July 29^th
Our Health Center
329 North Cameron Street
Winchester, Virginia
6 p.m. to 8 p.m.
Register here: http://winchestervirginiaadopts.eventbrite.com/

July 30^th 
Fairfax County Government Center
12000 Government Center Parkway
Fairfax, Virginia
12 p.m. to 2 p.m.
Register here: http://fairfaxvirginiaadopts.eventbrite.com/

PIEDMONT

July 29^th
Botetourt Center at Greenfield - Education and Training Center
57 South Center Drive
Daleville, Virginia
6 p.m. to 8 p.m.
Register here: http://salemvirginiaadopts.eventbrite.com/

July 30^th
Averett University-Frith Hall
420 West Main Street
Danville, Virginia
6 p.m. to 8 p.m.
Register here: http://danvillevirginiaadopts.eventbrite.com/

July 31^st
Albemarle County Administration Building
401 McIntire Road
Charlottesville, Virginia
6 p.m. to 8 p.m.
Register here: http://charlottesvillevirginiaadopts.eventbrite.com/

To Be Announced
Lynchburg

SOUTHWEST

August 1^st
Southwest Virginia Higher Education Center
French Moore Jr Blvd
Abingdon, Virginia
6 p.m. to 8 p.m
Register here: http://abingdonvirginiaadopts.eventbrite.com/

            As part of the "100 days, 100 kids" social media campaign, stories of real Virginia children ready for adoption are each day shared via Twitter and Facebook. For more information about the Campaign for 1,000 please view the Governor's video message and visit http://www.virginiaadopts.virginia.gov/.

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The Lucy Show - Lucy Flies To London

The Lucy Show with Lucy goes to London.  The entire series of The Lucy Show entered into the public domain some time ago.  Since that is the case, we can offer free downloads on the episodes.  So if you like this show, you are free to download a copy of it.


http://www.putlocker.com/file/EDA9E76ED964A7D8  Free download link.  Click the free user option.  About 85 megs in size.  It's a nice quality video.  flv format so you will need a player that plays flv videos.  VLC is a free Media player that is the worlds best.  Free downloads from their site.  Just look them up.  There are other free flv players out there, but they have a lot of limited capabilities.  Also, Opera browser plays flv files on your computer.   So that is another option.  Windows Media player can not handle flv files.  Real Player has added flv file compatibility if you want to use that option.  Enjoy,  Plus One us on Google, tweet us, like this post on Facebook, email this post to friends.  Share this with others.

Season 1 Opening Credits. (Photo credit: Wikipedia)

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Governor McDonnell Appoints Three Circuit Court Judges

Virginia General Assembly (Photo credit: Wikipedia)

RICHMOND - Governor Bob McDonnell today announced three judicial appointments to fill vacant circuit court positions that were not filled during the 2013 General Assembly session. Robert R. Sandwich, Jr., will fill the 5th Judicial Circuit, Stephen E. Sincavage will serve in the 20th Judicial Circuit, and Charles L. Ricketts, III, will serve in the 25th Judicial Circuit. According to Article VI, Section 7 of the Constitution of Virginia, these individuals will “serve until thirty days after the commencement of the next session of the General Assembly.” Continued service on the Circuit Court will require election by the General Assembly.

            Speaking about the appointments, Governor McDonnell said, “I am pleased to appoint these highly qualified individuals to the Circuit Court. Judge Ricketts has served with distinction on the Juvenile and Domestic Relations Court for the last eight years, and both Sandwich and Sincavage have served their communities with distinction as prosecutors for many years.  All three are talented lawyers who will continue to serve the citizens of the Commonwealth well in these new roles.  They were selected from a pool of highly qualified candidates, whom I thank for an interest in serving the Commonwealth.  I am confident that all three of them will perform commendably in this new role, and it is with great pleasure that I appoint them to the Circuit Court.”

Judge for the 5th Judicial Circuit- Robert R. Sandwich, Jr.

Robert R. Sandwich, Jr., currently serves as an Assistant Commonwealth’s Attorney for the City of Suffolk and has served in a similar role for the City of Virginia Beach, the City of Norfolk, the City of Portsmouth, and also in the Chattahoochee Judicial Circuit in Columbus, Georgia.  He has worked in private practice in the Hampton Roads and Richmond areas, handling a wide array of criminal and civil matters.  A Navy veteran, Sandwich resides in Suffolk with his wife.

Judge for the 20th Judicial Circuit- Stephen E. Sincavage

Stephen E. Sincavage has served as a prosecutor in the Commonwealth’s Attorney Office for Loudoun County for the last sixteen years, the last five as Deputy Commonwealth’s Attorney.  He previously served as a Law Clerk to two circuit judges in the 20th Judicial Circuit. A native of Northern Virginia, Sincavage resides in Ashburn with his wife and daughter.

Judge for the 25th Judicial Circuit- Charles L. Ricketts, III

Charles L. Ricketts, III, was appointed to the Juvenile and Domestic Relations Court in the 25th Judicial District and subsequently elected by the Virginia General Assembly in 2006 and reelected in 2012.  For many years prior to taking the bench, he worked in private practice in Waynesboro, handling a variety of civil matters in state and federal courts.  He also served as the Mayor for the City of Waynesboro for eight years.  He and his wife reside in Waynesboro and have two grown children.