Follow the Trace | Money misspent

first_imgThe elaborate celebrations and official honouring of our Olympic athletes by the Government of Jamaica unfolded over the weekend: $82 million worth of ‘thank you’ to the athletes who flew the Jamaican flag high at the Rio 2016 Games. The rationale offered by many, including Tourism Minister Edmund Bartlett, is that the value of the exposure Brand Jamaica gets, courtesy of our athletes, is immeasurable, therefore this $80-plus million is money well spent. As a stickler for forward thinking and development, my preference will always be for investing limited resources in development programmes and support systems aimed at ensuring, as much as possible, that we continue to produce world-class track athletes down the road, rather than having one weekend of ‘feel-good mania’. Even in a context of much more urgent and pressing economic, social and infrastructural challenges affecting the wider citizenship and all crying out for funding, one can still empathise with the case being made for the importance of the athletes’ contribution to the psyche and even the well-being of our people. BIGGER PICTURE Again, that proverbial ‘bigger picture’ comes into play where limited government resources would be better spent in support of the vital school programmes that fuel the engine of our success in the sport, along with ensuring that the likes of MVP, Racers, Sprint Tech, Cameron Blazers and Akon track clubs keep developing and expanding. Political expediency manual suggests the Government will gain more ‘props’ and spectacular photo opportunities with a high-profile ‘bashment’ than investing in visionary and forward-thinking actions, such as offering long sought-after concessions for the importation of vital equipment and materials needed by the track clubs to properly prepare the athletes, or for the conspicuous less newsworthy distribution of amenities to the schools which serve as the nurseries for the athletics programmes. That is the reality of the space in which all this is happening. The decision to erect statues of the elite athletes is a good one and, not surprisingly, has gotten unanimous support. The questions of doubt arises for the gala- type celebrations and the remuneration scheme for the athletes, which sees top athletes – a lot of whom are already financially secure – walking away with what is comparatively the lion’s share of the rewards. The intentions are noble, but in a contextual reality it is far from ideal. Word leaking out is that a number of the less prominent Olympians, who were flown into Jamaica for the celebrations have quietly expressed that they would prefer getting more significant financial assistance with their training programmes and general expenses than having a one-off happy weekend. Jamaicans have gone beyond the stage where parades and parties for our returning athletes are of the essence. The novelty of high-profile success at the Olympic level has worn thin. Perhaps we have really been spoilt by our success. The performance of the athletes in Rio was basically what Jamaicans have come to expect from our athletes. We are not overwhelmed by one-off success anymore. We are now mature and sophisticated as a track and field nation and Jamaicans want and expect our recent trend of excellence to continue. In that context, the $82 million spent over the weekend, while it was not necessarily money wasted, it was certainly not money well spent. It was more like money misspent. THE REWARDSlast_img read more

Kyle Lowry has big half amid trade rumors as Raptors hold off 76ers

first_imgIn fight vs corruption, Duterte now points to Ayala, MVP companies as ‘big fish’ Lowry had a big first half amid reports that Toronto has offered him in a trade, Kawhi Leonard finished with 24 points, and the Raptors held off the Philadelphia 76ers 119-107 on Tuesday night in a matchup between two of the Eastern Conference’s top teams.Lowry, a Philadelphia native and former Villanova star, had 17 points in the first half and finished with 20. He seemed unfazed by a report from Sports Illustrated that Toronto had offered him to Memphis as part of a trade package for Mike Conley and Marc Gasol.FEATURED STORIESSPORTSGolden State Warriors sign Lee to multiyear contract, bring back ChrissSPORTSCoronation night?SPORTSThirdy Ravena gets‍‍‍ offers from Asia, Australian ball clubs“I personally want to be in Toronto,” Lowry said. “I’ve never asked for a trade. My goal is to try to win a championship here, and that’s what I want to do.”Serge Ibaka also had 20 points to help the Raptors overcome the Joel Embiid-led Sixers. Embiid had 37 points and 13 rebounds for his league-leading 44th double-double, while Ben Simmons scored 20 points and Jimmy Butler had 18. MOST READ Japeth Aguilar wins 1st PBA Finals MVP award for Ginebra Phivolcs: Slim probability of Taal Volcano caldera eruption Ginebra beats Meralco again to capture PBA Governors’ Cup title Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award LATEST STORIES Tom Brady most dominant player in AFC championship history Gretchen Barretto’s daughter Dominique graduates magna cum laude from California college Nadine Lustre’s phone stolen in Brazilcenter_img Will you be the first P16 Billion Powerball jackpot winner from the Philippines? Philippine Army to acquire MANPADS, self-propelled howitzers “I love playing at home,” Lowry said. “My mom’s in the building. It’s different.”TOO MANY MINUTES?The Sixers were without two starters as Wilson Chandler (quad) missed his second straight game while JJ Redick was a late scratch due to nausea.That led to the team’s Big 3 of Embiid (42 minutes), Simmons (44 minutes) and Butler (39 minutes) all playing more than coach Brett Brown would have liked.“We got two days off before we played and I just felt like it was our only chance to win,” Brown said. “But it is not an ideal volume of minutes that I played them.”DEFENSE COMES FIRSTWhile the Raptors had a big offensive performance, they were mostly proud of the work they put in on the defensive end. That includes forcing Simmons into six turnovers.“He’s a great player, very good at getting to the basket and finding his teammates,” Leonard said. “I just tried my best to get in the passing lane and stick to our game plan.”TIP-INSRaptors: Toronto is now 17-11 on the road this season, the third best mark in the league. The Raptors’ next two games will also be away from home. … Toronto won the season series with Philadelphia, 3-1, with the Sixers’ only win coming on Dec. 22 when the Raptors were missing Leonard and Ibaka, their top two scorers. 76ers: Tuesday’s game marked the start of a four-game homestand after a 2-2 road swing out West. … Some of the biggest cheers of the night came in the pregame when Sixers great Allen Iverson rang the team’s ceremonial bell at midcourt. … This was Embiid’s NBA-leading 22nd game this season with at least 30 points and 10 rebounds.UP NEXTRaptors: At the Atlanta Hawks on Thursday night.76ers: Host the Denver Nuggets on Friday night.Sports Related Videospowered by AdSparcRead Next With the Sixers trailing by 18 early in the fourth quarter, Embiid ripped off 12 points in a three-minute stretch to slice Toronto’s lead to 108-101 with 6:59 left and get the home crowd on its feet for the first time all night. But the Raptors (39-16) never let the Sixers (34-20) get closer than seven.“Offensively, defensively, they were just better than us,” Embiid said. “But I’m proud of our effort in the second half.”After erupting for 40 points in the first quarter behind 11-for-11 shooting from the free-throw line, the Raptors built a 21-point advantage midway through the second quarter. Lowry, who missed Toronto’s last game due to back soreness, fueled the run with three 3-pointers in a two-minute stretch.“He was awesome,” Raptors coach Nick Nurse said. “You know, that’s Kyle in a super-focused game. He took his 3s, he took his deep ones, he took some drives. Whenever you see him pull that little slam-on-the-brakes, spin-to-the-left fadeaway, you know he’s in the game right.”Lowry added another 3, which bounced all around the rim before dropping in, four minutes before halftime to help Toronto take a 72-55 lead into the break — the Raptors’ best offensive first half of the season.ADVERTISEMENT Tobias Harris’ big night lifts Clippers past Hornets Toronto Raptors’ Kyle Lowry, left, tries to get a shot past Philadelphia 76ers’ Mike Muscala during the second half of an NBA basketball game Tuesday, Feb. 5, 2019, in Philadelphia. Toronto won 119-107. (AP Photo/Matt Slocum)PHILADELPHIA — Kyle Lowry doesn’t want to play for any team but Toronto.A detour through his hometown is always welcome, though.ADVERTISEMENT Don’t miss out on the latest news and information. View commentslast_img read more

The Case of the Crying Wolf

first_imgA fawn-colored light streaked here and there with tints of deepest orange. It was like a multicolored weather that appeared when there was a visit of rainbow.Inside the courtroom, a fever of enthusiasm filled defense lawyer Jason Doe when he said, “You definitely want justice for the victim, don’t you?”“Yes,” the victim’s father, Johnson Kollie said with a grin. “Have you thought about the possibility that this man, Leslie Solo, the defendant might not be the one who is responsible for the crime he is being accused of?” “I don’t have to think about that.” “But you want justice for your son?” “Absolutely!” “And your son was not living with you before his death?” “Yes.” “And it was not because he wanted to live by himself, but because you did not want him to live with you?” “That was our family matter.” The prosecutor rose to object, but changed his mind and frowned. “You asked him to leave your house and that particular night you threw his belongings out of the house?”  Prosecutor Rufus Teah shouted, “Your Honor, this is too much. What has that got to do with his son’s murder?”   Leaning closer with his arms on the bench, Judge William A. K. Jeboh glared at Jason Doe and said, “Will counsel justify his line of cross-examination?”  Jason Doe smiled, and turning swiftly to the judge said, “I am trying to reveal the entire circumstances that in desperation caused the tragic death at his own hands.  “I am also trying to show how culpable the father is in the events that led to, unfortunately the young man’s death.”  “Very well,” Judge Jeboh said, “you may continue.”  “Thank you, Your Honor,” Jason Doe said, and turning to the witness in the box, said, “You loved your son like any good father would?”  “Yes I loved him.”  “And because you loved him,” Jason Doe said, “you were prepared to do as much as you could in his interest.”  “Yes.”  “And even though there have been witnesses who have testified that you are an excellent father, they never told the Court about your periodic fights at your house with him, along with the woman who lives with you?”  “Families have problems here and there.”  “While that is true, those witnesses did not know that despite their claim of your love for him,” the lawyer said, “you were constraint to throw your son’s things, including his clothes out of a house you have given him and had resided for the last five years.”  “It was a poor judgment on my part.”  “You did not tell the prosecutor that when you asked him to leave the house, after you threw his things out of the house,” the lawyer said, “neighbors were good enough to steal everything you threw out, did they not?”  “I don’t think so.”  “You don’t think about what?”  “I..I..I..,” the witness fumbled and shifted his position.  “Please remember you are under oath to tell the truth.”  “Yes.”  “All the things that belonged to your son were stolen by neighbors while you stood there, did you not?”  “Yes.”  “What was the reason you asked him to leave and did not give him at least a month to leave the house?”  “Mr. Doe,”’ the witness said, “my son has been murdered by that man,” he pointed his finger at defendant Leslie Solo, the Good Samaritan who took the victim in, after he was thrown out of his house, “and I’m sure the law will give me justice.”  “That’s the objective of this Court,” the lawyer reminded him, “but at the same time, circumstances that led to your son’s death indicate your own negligence about the son you claimed you love and on whose untimely death you are here accusing a man who rescued him.”  “Parents can have disagreements with their children.”  “You were one of the first persons to be at the remains of your son’s body?”  “Yes.”  “What was in the hands of the decedent?”  “The decedent held firmly in his folded arms several sheets of paper.”  “And the sheets were from a book that you owned, is it not?”  “Yes.”  “And you told the police that the decedent had apparently stolen from a neighbor?”  “Yes.”  “Who did you have in mind as the one that your son might have apparently stolen from?”  “I am not sure I can remember what I said.”  “But you told the police your son you claimed you loved had stolen from someone?”  “I think…” “No, don’t think,” the lawyer interrupted him, “just tell me what you told the police.”  “I had always kept money in that particular book,” the witness said, “and someone stole the book from my house.”  “So was it the fact that your son allegedly stole from a neighbor as you indicated to the police?”  “I was simply confused.”  “And you told a lie to incriminate your son?”  The prosecutor was on his feet, “This is not proper cross-examination, not sufficient background laid.”  “Sustained!” the judge declared.  Jason Doe smiled and rephrased his question.  “The truth was that your son did not steal anything from you?”  “I had the impression that he did.”  “Tell the Court about your intention to provide such negative about your son?”  The witness shifted his position again and all the spectators stared at him.  “It was pure assumption.”  “And you assumed that your son stole from you, and also from someone?”  “I was simply confused and not to myself,” the witness said, “though he was one of the few that visited the house.”  “And the torn book belonged to you and not to a neighbor as you told the police?”  “Yes,” he responded, lamely, and a titter among the spectators dealt a lasting blow to the witness claim. The lawyer allowed his answer to sip through the Court and then walked to the defense table, and pawed through some papers and, returning to the witness said, “Did your son have the habit of stealing things from you?”  “No.”  “Was there any evidence that he stole the book?” “He was indebted to someone in a mount of US$1, 000, and therefore, when the book and the money disappeared, I assumed that he was the one.” “How much money was hidden in the book?” “About US$3, 000.” “But he denied it?” “What else could he have said?” “But he denied it,” the lawyer repeated,   “is your answer yes or no?”  “Yes,” the witness said, embarrassed. Jason Doe allowed the witness answer to sip through the spectators and then change his way of questioning.  “Are you presently married, Mr. Kollie?” “I am a bachelor.” “But you have a live-in girlfriend?” “Does it have anything to do with his?”“Is that your answer?” “Well,” the witness said, “I have a live-in girlfriend.” “Felicia Zoe is her name?” “Yes.” “Is she still in Monrovia?” “She has traveled abroad to buy goods.” “And that means she took along a considerable amount of money for the trip.”  “Yes.” “Will you please tell the Court the feud that erupted between you and your live-in girlfriend a week before your son’s death?” The witness lowered his head and began to fret with his hands. The brief silence was filled with the echoes of ceiling and standing fans rattling on their hinges, as they swept to and fro across the room.  With a frown, Jason Doe went for the kill, when he said, “Is it not a fact that on March 22, you accused your live-in girlfriend of ‘stealing’ your money for a young man that you suspected she was going out with?” “Yes.”  “On March 30, just before her trip to Nigeria, did you not find concealed in her bag an amount of US$3,000 along with a note or a letter allegedly written by her lover requesting for money, as she had promised him?”  “Something like that.” “Is it yes or no, Mr. Kollie?”  “Uhuh.”“Could that money not be the missing US$3, 000?”  “It could be the money or not the money.”  “On the night of your son’s death,” the lawyer continued, “which was on April 4, did you not shadow your live-in girlfriend when she reportedly visited her lover, who happened to live in the same vicinity of your son, that is in Sinkor around 14th Street.”  “Uhuh.” “Is that yes or no?” “Yes, I was trying to find evidence against her.” A ripple of laughter filled the room.  But suddenly, the witness began to perspire. The lawyer was not done with him and moved to burst the case wide open.  “Isn’t it true that due to your intense jealousy when you hid around your live-in girlfriend lover’s house which was about 11:30p.m, you by accident encountered this man who you thought was your girlfriend’s lover, but incidentally was your son?” “It was fate,” the witness said, and covered his face with his two hands.   Jason Doe said, “Perhaps it was a chance meeting, but you assumed it was the man who was going out with your girlfriend, and as a result you assaulted him by knocking him dead.”  “Oh Your Honor,” the prosecutor whined, “this is getting too much,” but the judge raised his right hand to silence him, urging the witness to answer the question.    “I was not to myself.”   “So jealousy consumed you to the point that you were prepared to kill another?”  “I had intended to only find out the information and then leave her.”  “But you could not control your emotion after you found the information and allowed your jealousy to dictate to you to kill your son.”  “I did not know it was him.”  “You did not know it was who?”  “My son.” The lawyer grinned and said, “So instead of doing the reasonable thing by leaving your girlfriend, you chose to kill that incidentally turned out to be your son.”  Tears filled the witness eyes, and he fought them back with a white handkerchief.  “Please help me,” he said, as his face darkened, and his eyes narrowed slightly.  “And still unaware that the victim was your son, a book he had taken from your house to do research for a project he had initiated, and assuming that his attacker wanted the book, he had held it till you bashed him to death?”  “Please tell him to stop, because I am losing my mind.”Jason Doe’s forehead knitted into a perplexed frown as he turned swiftly and smiled, before strolling to his table. He grinned at the defendant, whose spirits had apparently been elevated by the blistering evidence that had vindicated him. Judge Jeboh, also grinning, said, “It is shocking the level a man can go to vent his jealous anger and concoct a plot to involve the innocent.  “This case has underscored one of man’s inherent deficiencies in his affair with the opposite sex, and while this case is horrible, the Court is pleased that an innocent man was not prepared to face a trial that would have exhausted his joy as a free man. “The Court appreciates the forthrightness of defense lawyer Jason Doe, and now stipulates that the witness must now be held since there is a probable cause to begin his trial for crying wolf in his attempt to let someone carry his load.  “At the same time,” Judge Jeboh went on, “the Court orders the defendant released.”Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more

Guyanese continue to dominate BACC

first_imgThe Guyanese contingent continues to impress at the Big Apple Cricket Club (BACC) in New York, putting in standout performances in the Eastern American Cricket Association Division One T20 on Sunday, September 16.The double-header saw BACC do battle with, and completely dominating, the Gladiators CC and Scorpions CC. The first match was against the Gladiators; and BACC, in opting to bat, made a commanding 196-2, with Guyanese Martin Pestano-Belle coming off an unbeaten 113 in the previous game to frustrate theMartin-Pestano-Belleopposition by adding 106 alongside his opening partner Khaleem Bux, who made 74; the duo combining for a partnership of 196.The Gladiators were then sent in to bat, and they were restricted to 108 for 7 in 20 overs. Guyana’s Winston Forrester led the bowling attack, bagging 3 – 9 from 4 overs, with support from Trevon Garaway, who chipped in with 2 – 27 runs.In the second match of the day, BACC demolished Scorpions, bowling first and restricting them to 126 for 7 in 20 overs.Yet again, Forrester was among the wickets, while Garaway, Pestano-Belle and Jamal Romain claimed a wicket each.In reply, BACC chased their target of 128 in 9.2 overs, with the captain, former youth Guyanese player Jamal Hinckson, blasting 67 as Pestano-Belle chipped in with 29 and Forrester was not out on 25.last_img read more

How the Premier League’s top six stand at the halfway stage

first_imgHere, AFP Sport looks at how the Premier League’s top six have fared so far this season and what they can aspire to come May.Liverpool (1st, 51 points)Despite manager Jurgen Klopp’s demands for Liverpool fans to remember it is still only December, the anticipation that their time has come after nearly three decades without a title is growing with every game.Still unbeaten with their only dropped points coming in creditable draws with City and away to Chelsea and Arsenal, it is an incredible defensive record — conceding just seven goals in 19 games — that has turned Klopp’s side from entertainers into title contenders.“What we wanted to do all the time (was) create a situation, a basis for the rest of the season and now the first part of the season is over,” said Klopp after thrashing Newcastle 4-0 on Boxing Day.“What we said as well is that we want to create our own history. We are the first Liverpool team in the Premier League to be unbeaten in 19 matches.”More history beckons for Klopp if he can be the first Liverpool manager since Kenny Dalglish in 1989-90 to win the league.Tottenham (2nd, 45 points)Tottenham manager Mauricio Pochettino has inspired his side to second in the Premier League despite a myriad of off-field problems © AFP / Glyn KIRKNo new stadium, no new signings but so far no problem as Mauricio Pochettino’s burgeoning reputation as one of the world’s top coaches continues at Tottenham.The question remains whether Spurs’ squad has the stamina to keep going with the demands of four competitions in the new year.But they show no sign of slowing down having scored 11 goals in their last two games to thrash Everton and Bournemouth.“Over the last six months we haven’t complained about anything,” said Pochettino. “The one thing we have kept is the belief and being positive and we have created a bubble. We are in this position because we have worked a lot and the players really believe.”Manchester City (3rd, 44 points)Defeat at Leicester on Boxing Day was Manchester City’s third in four Premier League games © AFP / Lindsey PARNABYUntil mid-December, City seemed the same side that steamrollered all before them to win the title with a record 100 points last season.But a shock run of three defeats in four games has left the champions desperately needing to beat Liverpool at home on January 3 to haul themselves back into the title race.However, Pep Guardiola believes matching their points tally from the first half of the season will still give City a fighting chance at becoming the first team to retain the Premier League in a decade.“In a normal situation we are fighting to be champions,” said Guardiola. “If we make the same number of points in the second part of the season we are fighting to win the Premier League.“But the reality is there are another two teams and they are better.”Chelsea (4th, 40 points)It has been a mixed start to life in England for Maurizio Sarri © AFP / Ben STANSALLMaurizio Sarri’s revolution of Chelsea’s style brought immediate results as the Blues kept pace with Liverpool and City in the early weeks of the season before three defeats in six games by Spurs, Wolves and Leicester.Chelsea do remain well-placed to at least return to the Champions League next season in fourth, but with Olivier Giroud and Alvaro Morata failing to win Sarri’s trust, they could do with another striker in the January window to ease the goalscoring burden on Eden Hazard.Arsenal (5th, 38 points)Pierre-Emerick Aubameyang has scored a league-leading 13 goals so far this season © AFP/File / Ian KINGTONUnai Emery could not have asked for a tougher start to the task of replacing Arsene Wenger after 22 years in charge of the Gunners with defeats by City and Chelsea in his first two games in charge.However, the Spaniard quickly won the confidence of the Arsenal fans as a 22-game unbeaten run in all competitions followed to propel them back into the fight for a top-four finish.There remain some defensive deficiencies for Emery to iron out as defeat at Southampton and a 1-1 draw at Brighton on Boxing Day illustrated, but Lucas Torreira looks like the sort of tough-tackling midfielder Arsenal have been lacking for some time and they also boast the league’s top-scorer in Pierre-Emerick Aubameyang.Manchester United (6th, 32 points)Ole Gunnar Solskjaer has restored some optimism to Old Trafford © AFP / Oli SCARFFFrom the moment Mourinho started lashing out at the quality of his squad and his superiors in pre-season it seemed like he was again set to implode in his third season in charge of a big club.By the time the axe finally fell, United were already 19 points off the top and 11 behind fourth place.Solskjaer’s appointment was one made with the aim of making everyone, not least their own players, remember what Manchester United once were and so far it has worked.Far tougher tests lie ahead for the Norwegian than Cardiff and Huddersfield, but there is at long last an air of optimism around Old Trafford.0Shares0000(Visited 1 times, 1 visits today) 0Shares0000History beckons: Jurgen Klopp is on the brink of delivering Liverpool’s first league title since 1990 © AFP / Paul ELLISLONDON, United Kingdom, Dec 27 – A congested festive fixture list can often prove decisive in determining the destination of the Premier League title, but an action-packed Boxing Day also marked the halfway point of the league season with Liverpool surging into a six-point lead at the top.Tottenham, Manchester City, Chelsea and Arsenal have also shone at different stages of the season so far, while Ole Gunnar Solskjaer’s appointment as caretaker manager has even offered some hope for Manchester United after the dismal final days of Jose Mourinho’s reign.last_img read more

EMMET RUSHE: THE ULTIMATE GUIDE TO BUILDING A SUPER-SMOOTHIE!

first_imgBY EMMET RUSHE: The rise of the smoothie is a bit of a phenomenon. The global market for smoothie consumption is set to hit approximately $8 Billion this year and doesn’t show any signs of slowing down.Driven by a new health-consciousness among consumers, today’s on-the-go convenience of gulping down your vitamins and minerals is appealing to more and more of us.Most of us consider smoothies a healthy but a sweet snack, consisting of fruit and possibly yogurt, or other ingredients like peanut butter or soy milk.The most convenient (and cheapest) way to make the drink is by using frozen fruit. The making of smoothies goes back to the 1930’s, 40’s and 50’s with the invention and use of both blenders and refrigerators.Smoothies became associated with the health food industry in the Sixties through people like Jack Lalanne, the renowned health and fitness guru, who was one of the earliest advocates of juicing and nutrition.Today, with the trend toward organic and natural foods, smoothies have come into their own.The only problem that I see when people make or buy smoothies is they are mostly fruit and fruit juice, with very little else in them. Precision Nutrition coach Ryan Andrews has the same opinion on juice bar smoothies;‘Honestly, these store bought and juice bar type shakes are just barely better than a fast-food milk-shake.’‘They’re typically sweetened heavily with sugar, loaded with poor protein sources, and missing many of the nutrients found in whole foods.’Sure, you can have them as a treat, as a way to get your fruit and veg intake in an easy and convenient way, but they can be so much more.They can be an easy way to get a meal in, without actually cooking, you just have to plan them out the right way. A typical store bought smoothie looks like this;• Contains high levels of sugar• Include low quality protein sources• Rely heavily on processed ingredients• Use too many artificial componentsAn upgraded smoothie would look like this;• Contain minimal sugar and artificial ingredients• Use high quality protein sources• Include whole sources of fruit and vegetables• Provide fibre and healthy fats The first thing you should do before starting to make smoothies is get a good blender.I spent years with the cheaper varieties and spent more time trying to get the consistency right and then trying to clean the jug, than I did actually enjoying the smoothie.The ‘Nutri Ninja’ or the ‘Nutri bullet’ would be the two that give you a great smoothie every time.During my time studying for my Precision nutrition certification, I learned a few ways to upgrade the smoothie into a ‘Super Smoothie’Not all of the steps below are mandatory. Feel free to play around with the ingredients.If you don’t want a topper, leave it out.If you want extra veggies, go for it.If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts.Pick a liquid• Water• Almond milk (unsweetened)• Cow’s milk• Soy milk (unsweetened)• Hemp milk (unsweetened)• Iced green teaLess liquid = thick shakes.More liquid = thin shakes. 4-8 oz is a good starting point for each serving.Pick a protein powder• Whey protein• Casein protein• Pea protein• Rice protein• Hemp protein• Other proteins or protein blendsFind the protein supplement that you like best.1-2 scoops should be sufficient (25-50 g).Pick a veggie• Dark leafy greens: Spinach / kale• Pumpkin / sweet potato• Beets / beet greens (roast and remove skin first)• Cucumber / celery• Powdered greens supplementSpinach is usually your best bet, as it is virtually flavourless in your Super Shake.Add 1-2 handfuls.Pick a fruit• Apples• Bananas• Berries• Cherries• Dates• Pineapple / mangoToss in half a banana to give the shake an excellent consistency.You can use fresh or frozen fruit.Aim for 1-2 cupped handfuls.Pick a healthy fat• Walnuts• Flax, hemp, chia seeds• Cashews• Almonds• Peanut and nut buttersWhen blended well, nuts and seeds give the shake a nice, rich consistency.1-2 thumb lengths are usually enough.Pick a topper• Coconut• Cacao nibs / dark chocolate• Greek Yogurt• Oats / granola• Cinnamon• Ice cubes (if using fresh fruit)Add oats if you need extra carbs. Add Greek yogurt if you want more protein and a smoother consistency.For all of these, a little goes a long way, so don’t overdo them.An example of how you would put this together would be as follows;Apple Cinnamon SmoothieNotes: put all ingredients in a blender and enjoy!Ingredients:2 scoops Vanilla Protein Powder1 cup unsweetened vanilla almond milk1 Granny Smith apple (cored, sliced)½ frozen banana1 tsp cinnamonStevia (to taste)5 ice cubesThere you have it, the ultimate guide to building a super smoothie.There are literally endless combinations that you can put together for these.Play around with the ingredients and enjoy.#TrainSmartFor more information, contact me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118?ref=hl* Emmet is the owner and operator of Rushe FitnessEMMET RUSHE: THE ULTIMATE GUIDE TO BUILDING A SUPER-SMOOTHIE! was last modified: October 18th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushefitness columnGuidesuper smoothielast_img read more

RUGBY: LETTERKENNY U12s HEAR THE RAVENHILL ROAR

first_imgTop row from left: Jaynaid Rayes, Ewan Douglas, Isaac McIlwaine, Callum Orsi, Tiernan McFadden.Bottom row from left: Dylan Coyle, Matthew Murray, Gaetano Cinquenani, Rory Gardiner, Jack Gibbons, Cuan Brophy, David HenryCoach: Derek PlumbLetterkenny Rugby Club’s Under 12’s team were invited to play at halftime during the Ulster v Munster Pro12 match last Saturday.These eager and talented young lads were welcomed on to the pitch at halftime to the roars of the 15,000 capacity crowd at the Ravenhill stadium where they played against City of Derry Under 12’s team.The Manager, coaches & players say it was a privilege to be invited by Ulster Rugby and Pro12 for an amazing opportunity and the club see great futures ahead for this 12’s team. They look forward to meeting their friends from City of Derry again when they play the Under 12’s again this Saturday at Dave Gallaher Park, Letterkenny. RUGBY: LETTERKENNY U12s HEAR THE RAVENHILL ROAR was last modified: January 5th, 2016 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more

Davies struggles, Sissoko stars – Spurs players rated and slated against Inter

first_imgHarry Kane – 7Tried his best to influence the game but lacked service and had to do a lot of work on his own.Sub: Heung-min Son – 6Immediately effective. After such an electric display against Chelsea, why didn’t he start?Sub: Christian Eriksen – 8See above. Had to start, but boy did he take his chance when he got it.Sub: Eric Dier – N/A Tottenham kept alive hopes of qualification for the Champions League knockout stage with a crucial 1-0 victory over Inter Milan on Wednesday night.Substitute Christian Eriksen struck with ten minutes remaining to give Spurs the victory they needed at Wembley to stay in the competition. Aurier was impressive A resilient and determined Inter side appeared destined to get the point they needed to qualify for the knockout stages, before Dele Alli picked out Eriksen in the box, who smashed the ball into the roof of the net.Spurs climb above Inter with one match remaining and the north Londoners know victory at Barcelona will secure progression from the group, which at one stage seemed so unlikely.How did Mauricio Pochettino’s men perform individually? Scroll down to find out.Hugo Lloris – 6Made some important saves in the second half, including a fantastic stop from Ivan Perisic at his near post. 5 5 Serge Aurier – 7Another decent display from the right-back. Kept Perisic quiet and offered threat going forward.Toby Alderweireld – 6Happy to be back next to his regular partner Jan Vertonghen and the pair kept the dangerous Marco Icardi under wraps.Jan Vertonghen – 7Like he’d never been away. An imperious display from the Belgian on his return from injury, but somehow managed to miss a header from a yard out. Ben Davies – 5A tad wasteful by his high standards – failed to find a decent cross all night.Moussa Sissoko – 8His regeneration into one of Spurs’ best players continues. Created the goal with a fantastic drive from deep.Harry Winks – 6A busy night for Winks, who saw plenty of the ball and came close to a fantastic goal when he hit the crossbar from distance. Vertonghen was superb despite his miss center_img 5 Kane did plenty of good work on his own 5 Lamela was not at his best Erik Lamela – 5Lucky to stay on the pitch after a horrible two-footed challenge and his decision-making in the final third was poor.Dele Alli – 7Fairly anonymous for most of the game, but showed fantastic awareness for the Eriksen goal.Lucas Moura – 6Flashes of brilliance from Moura, who did plenty of work off the ball before he was taken off. Eriksen was the match-winner 5last_img read more

FOOTBALL: WINS FOR ROVERS AND COCKHILL HOOPS IN USL

first_imgUSL Results & Reports 07.07.13Results4 Lanterns USL Swilly Rovers 2 1 Bonagee Utd.Cockhill Celtic 2 1 Derry City Res.First Division Cup – Preliminary GameSwilly Rovers 4 aet 3 Letterkenny Rovers ReportsSwilly Into Top FourSwilly Rovers 2 (G. Cullen)Bonagee United 1 (B. Curtis, M. McHugh)Victory for the Lennonsiders in a hard fought game at a very windy Swilly Park. The wind did not help either team in their attempt to play their usual fluent flowing football but yet and all a tight battle emerged. Bonagee went ahead on fourteen minutes when influential midfielder Graham Cullen unleashed a fine 30 yard drive to the top of the Swilly net. On twenty minutes, the heritage town men were level when Blain Curtis fired through a low drive through a packed Bonagee goal mouth after a fine approach play by Swilly. Darragh Mc Gee and Ryan Mc Fadden both tested Swilly keeper Gareth Wade but each time the Derry man, a cousin of Swilly great Herbie Wade produced excellent stops showing all his experience. On 47 minutes, Michael Mc Hugh tested Smyth in the Bonagee goal with a stunning effort but the keeper did well to save. The tempo of the game increased more so in the second half after a poor first half. The winning goal arrived on 79 minutes when Blain Curtis flicked on a Ronan Curtis pass and Mc Hugh produced a clinical finish from ten yards. Ryan Mc Fadden had a penalty appeal turned down in the first half but referee Packie Coll deemed the challenge on him to be fair and Swilly, the cup holders are now in the top four in the league. Swilly Rovers: Gareth Wade, Dylan Hegarty, Terence Shields, Martin Boyce, Columba O Donnell, Jordan Toland, Declan Curtis, Keith Hegarty, Blain Curtis, Michael Mc Hugh, Ronan Curtis. Subs: Liam O Donnell, Kyle Black,James Mc Cahill(used), Jonny Logue(used), David Fisher(used), Caelon BoltonBonagee United: Darren Smyth, Jamie Lynagh, Paddy Sheridan, Glen Rainey, Derek Frankowski, Aidan Mc Laughlin, Graham Cullen, Damien Mc Gee, Seamus Browne, Ryan Mc Fadden, Gareth Browne. Subs: Liam Mc Bride, Paddy O Loan, Mark Harkin, Taylor Russel, Eddie Doherty, Aodhan Cannon, Kevin KellyMatch Referee: Packie CollCockhill Extend Advantage Cockhill Celtic 2 (G. Friel (p), C. McLaughlin)Derry City Res. 1 (R. Curran)Cockhill’s Christy McLaughlin produced a calm finish on 77 minutes to give league leaders Cockhill a valuable winner and 3 points against a very good and well drilled Derry City Reserves at a sun baked Charlie O’Donnell Sports grounds on Sunday last. Cockhill should have opened the scoring inside three minutes when Garbhain Friel played in Derek Doherty on the right but the wide man cut back on his stronger right foot and Seamus Houghton saved the danger. The hoops threatened again, on 5 minutes, and when Doherty played Friel in down the channel the big striker made his way into the box and won a penalty after young defender Shaun Curran was adjudged to have brought him down; Friel lifted himself up and sent the ball wide off the keeper left arm into the net for the opening goal. The strength of Friel up front was a thorn in the young Derry defence and on 10 minutes he found space from a Liam O’Donnell pass only to shot wide of the far post. Derry bossed possession for the remainder of the first period but threatened little in the final third. Young striker Ryan Curran did find space to turn on 22 minutes but Cullen in the home net gathered his fierce strike at the second attempt. Conal Kelly then had a shot from distance but was little trouble to Cockhill’s net minder as he gathered with ease low to his right hand post. Cockhill threatened to score from two corners on the 40 minute mark but first Friels goal bound effort was blocked on the line by Caolan McLaughlin; from the resulting corner Mark Moran’s delivery was headed narrowly wide at the back post by Johnny Havlin.The players came out for the second period after a well earned rest in the soaring heat, and Derry picked up the tempo early; Josh Tracey was a constant threat to the Cockhill defence wide on the left and he had a good understanding with young front man Curran. Derry drew level on 72 minutes as per the direct route; with the ball at keeper Houghton’s feet he launched a kick out down the middle; Georgie Kelly won his aerial battle to flick the header on to strike partner Curran who showed calmness as he rounded the advancing Cullen to pass the ball into the empty net for a deserved equaliser. Cockhill regrouped and pushed for what would prove to be the winner. On 74 minutes Friel found space to shoot after a Malachy McDermott pass but the ball went high over the top. Cockhill’s midfielder McDermott came more into the game in the final 20 minutes and was involved in the winner with 13 minutes on the clock. Liam O’Donnell received the ball from defence before passing to McDermott in space the midfielder shifted the ball onto his right foot before letting fly with a fierce shot from 25 yards at an angle Houghton could only palm the ball away into the path off McLaughlin six yards from goal and after showing great composure to beat his man he pass the ball into the net past Houghton much to the delight of the players in green & white. Derry pushed for the second equaliser but failed in their efforts despite having the ball for large periods; Cockhill were happy to retreat and have Derry play in front of them. As the game entered 5 minutes off stoppage time Cockhill’s McDermott went on a run from his own half deep into the Derry box only to be crowed out when about to hit the shot. Cockhill with the points but Derry on this performance will cause a few upsets from here on in.Division 1 Cup Preliminary MatchSwilly Advance After 7 Goal ThrillerSwilly Rovers 4Letterkenny Rovers 3Victory for the Ramelton Rovers in a pulsating battle between these two great local rivals. Jonny Logue with a fine header, Oisin Duffy with an angled effort, David Fisher with a 6 yard drive home and a superb 30 yard free kick by young defender Dylan Hegarty scored for Swilly. Marty Vance with a fine drive, Darren Mc Elwaine with a lovely side footed effort and Kevin O Donnell with a superb volley scored for Letterkenny. Kevin’s dad Liam O Donnell was in attendence – the only Donegal man to have played for the three Rovers Swilly, Letterkenny and Keadue and like all witnessed a very exciting cup tie. Swilly led 3-1 at one stage before Letterkenny levelled. Shane O’Gara in the letterkenny goal saved an Oisin Duffy penalty and Kyle Black hit the bar for Swilly. Letterkenny applied heavy pressure near the end bbut the Ramelton men stood firm.Swilly Rovers: Caelon Bolton, David Fisher, Ciaran Diver, Jonny Logue, Anthony Fisher, Barry Mooney, Ryan Mc Daid, James Mc Cahill, Cathal Diver, Kyle Black, Daniel O Donnell. Subs: Oisin Duffy(used), Bobby Hanlon, Shay Durning (used), Duncan Patterson, Dylan Hegarty(used), Jason Gibson.Letterkenny Rovers: Shane O Gara, Liam Blaney, Conor Coll, Kieran Doherty, Anthony Doherty, Kevin Mc Grath, Kevin Doran, Matthew O Rourke, Darren Mc Elwaine, Jason Doherty, Kevin O Donnell. Subs: Odhran Mc Macken(used), Marcus Oliver(used), Michael Herrity(used), Marty Vance (used), Brandon Toye(used)Match Referee: Joe Mc HughFixturesMonday, July 8th at 7:30pm4 Lanterns USLFanad Utd. v Finn Harps Res. Ref. P. DuddyWednesday, July 10th at 7:30pmKildrum Tigers v Drumkeen Utd. Ref. S. TonerThursday, July 11th at 7:30pmBonagee Utd. v Fanad Utd. Ref. P. DuddySunday, July 14thFinn Harps Res. v Letterkenny Rovers Ref. T. McAree (2pm)Kildrum Tigers v Cockhill Celtic Ref. C. McLaughlin (2pm)Drumkeen Utd. v Swilly Rovers Ref. S. Toner (4pm)DPD First Division FixturesFriday, July 12th at 7:30pmSwilly Rovers Res. v Bonagee Utd. Res. Ref. J. McHughSaturday, July, 13th at 2pmLetterkenny Rovers Res. v Drumkeen Utd. Res. Ref. V. McLaughlinFOOTBALL: WINS FOR ROVERS AND COCKHILL HOOPS IN USL was last modified: July 7th, 2013 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:FOOTBALL: WINS FOR ROVERS AND COCKHILL HOOPS IN USLlast_img read more

JAIL FOR BALLYSHANNON MAN WHO PREYED ON YOUNG BROTHERS

first_imgA BALLYSHANNON man found guilty on 32 counts of child sex abuse has been jailed.Brian McMahon, who had been living recently in Sligo, abused his victim between 1966 and 1974.McMahon, now 63, was 16 when he first attacked his victim who was just ten at the time. He was found guilty on 31 counts against the boy. McMahon was also found guilty by a jury of one charge of indecently assaulting the boy’s younger brother, between September 1973 and September 1974, also in Ballyshannon. The victim was aged 13 at the time.The victims asked for McMahon to be named in court.Garda Gerard Mullane told the court that some of the abuse took place in a cow shed or in fields. McMahon, he said, was a recluse.One victim said at the time he “didn’t have the vocabulary” to describe what was inflicted on him. In an effort to cope throughout his life, he immersed himself in his work and worked hours “far in excess” of the working week.“I have no self-confidence,” he said, adding that he has difficulty trusting and confiding in others.He has endured nightmares since the trial. “I have lost my childhood forever,” he said.His younger brother, in his victim impact statement, said he has endured an “emotional, painful path” due to the “violence, intimidation, terror and completely irrational behaviour” of McMahon.McMahon was jailed for two years on each of the 32 offences, all the sentences to run concurrently.He will be back on the streets next year.JAIL FOR BALLYSHANNON MAN WHO PREYED ON YOUNG BROTHERS was last modified: July 31st, 2013 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more