3 Reasons Why Booking a Venue Instantly Gives Your Event Class

From drafting the initial plans to sorting out the transport to and from the venue to the cuisine provided, organising an event puts a lot of strain on you. It can create a lot of pressure for you to do well, particularly if you are hosting a business event for industry partners or esteemed guests. Likewise the pressure is also’ if you have been assigned the job of finding a venue for the school dance or school prom.

Whether you were tasked to organise this event on your own or you lead a planning committee, the decision to hold the event at a certain venue can be a risky one. What if the guests have difficulty getting to the venue? What if the venue does not accommodate all of the guests? What if the venue is not able to cater to the needs of every guest? There will be a lot of doubts and worried running through your mind but it is important to remember that if you have done this our research properly and organised everything in advance, you shouldn’t have any serious issues.

Here are three reasons why booking a separate venue instantly wins brownie points for your event organisation skills.

  1. Equipment Designed to Suit the needs of your conference

From overhead projectors to interactive whiteboards, computers with PowerPoint, Wi-Fi access and conference call features available, conference events can often get pretty heavy handed on the technology side of things. With a huge range of different venues to choose from, you will be able to pick a venue that has the equipment you need to run a successful convention.

If you are unsure as to whether or not your potential venue provides these features, all you can do is ask. Bear in mind that it may not be enough that a venue does provide all these features; you might need to run them at the same time. Check if sufficient power outlets are provided and whether or not running costs are included in the booking, otherwise you might find yourself paying some nasty surprise fees.

 

  1. A Neutral Location to Discuss the Future of the company

If this is a business conference and you are looking forward to networking, the concept of meeting at a neutral location can be quite an attractive one for potential partners. It puts them at ease and allows them to enjoy themselves in a more relaxing environment, which would not be the case had you hosted the event in your own company offices or conference room.

When making connections, it is important to get a potential business partner to trust you before making any arrangements and they may not feel as if they can speak freely at your own conference rooms. A booked venue provides a neutral location where you can discuss the nature of your partnership and the future of this partnership with the business.

 

  1. Catering Services provided by the venue

Do not worry about sorting out the catering options.  In many cases event venues are specifically designed to cater to the needs of your party members and so long as you have notified the catering staff of any dietary requirements beforehand you should have no issue. Some venues even provide several choices in order to meet your catering requirements, so if you are having a formal dinner, a choice of menus is always beneficial and makes a good impression on your superiors.

Some venues may include the price of the wine in the booking costs per head, others may include just one free half bottle or one free bottle per head with extra charges applying afterwards. It is important to realise that most, if not all venues will not allow you to provide your own cuisine, so making good use of the catering options provided is essential.

 

At the end of the day it is not about scoring points with anyone in particular, but if you have learned anything from booking your first event, even if it is just to be a little more conservative with the budget provided, you can chalk that up as a win. When it comes to organising business events, everyone is going to have that one event that might not go so well, but if you prepare adequately beforehand, you should have no problems. Stay calm and do your research before jumping in and making a booking out of the blue. In all honesty, the very fact you have chosen an external venue in favour of a boardroom or in office meeting room for the event speaks volumes. Good luck!

 

Article provided by www.bestvenues.london, an online venue sourcing service that is completely FREE to customers. Looking for a unique, quirky or unusual place for your event? Best Venues specialises in providing the perfect place for your celebrations!

The Meaning Behind The Gift – What Porcelain Symbolises in Gift Giving

When you are looking for ideas into a heartfelt gift for a milestone birthday, a new baby announcement or a well-earned achievement, it can be difficult to sift through all the potential gifts in order to make a solid decision. Jewellery or silverware? A simple card or thought out poem? A piece of artwork or a memory book? There are so many choices to pick from.

In some cases it is a good idea to choose a gift that is both beautiful and practical, a gift that will get some use in its new home and porcelain makes an ideal gift for just this reason. Whether you buy a porcelain figurine or some intricate porcelain crockery, the new gift will be treasured and treated with care. But what does giving porcelain actually symbolise?

Porcelain in China
Porcelain as we have come to know it first originated in China from the time of the Eastern Han Dynasty period – 206BC – 220AD. However the style of porcelain and its construction methods were not perfected until porcelain manufacturing was exported to the Islamic world during the Tang Dynasty in 618 – 907AD. Many areas of East Asia caught on quickly following this and soon the manufacture of porcelain was organised over many sites, with some sites able to fire as many as 25,00 wares during their activation.

By the 1500’s, Porcelain was in high demand across East Asia and even Europe, with some styles more highly sought after than others due to their make and manufacturer. Jingdezhen porcelain was considered to be the most famous, as it represented a source of imperial pride and was used as tribute offerings, making it highly sought after in the western world. Owning valuable porcelain became known as a sign of wealth and prosperity.

Porcelain in Europe
Chinese porcelain was rare and hard to come by as attempts to duplicate were not fully understood and many attempts failed, until the start of the 1700’s when the methods for manufacturing porcelain were finally revealed. Because of this, Chinese porcelains were held in very high esteem, causing the term ‘china’ to circulate as a term synonymous with porcelain.

Delicate and Intricate
While strong in its own right and highly resistant to heat, porcelain is a delicate material and that makes it precious. Porcelain gifts can be as intricate or as simple as you like in their design and you will often see beautiful porcelain pieces making great tea and china sets for lunch time cream tea.  More detailed porcelain figurines make fantastic gifts as they can represent a certain milestone or achievement in the recipient’s life, or one of their hobbies as there are a number of porcelain figurines dedicated to dancing and ballet, to use an example.

A Gift to Last
Porcelain has been around for hundreds of years, with countless artisans working to recreate many beautiful designs that will last for many more years to come. From detailed animal sculptures and tinted figurines to more simple, yet aesthetic porcelain cutlery and crockery, porcelain comes in a wide range of shapes, sizes and finishes. Whether you’re looking for a plain teacup with a swirled design around its rim, or a more detailed figurine of a ballerina on point, porcelain makes a fantastic gift, whatever the occasion and it is surely one that your recipient will treasure for years.

Article provided by The Chinaman; the porcelain, fine china, glass, crystal and dinnerware specialist established over 40 years ago – with a shop in Sevenoaks, Kent and two online superstores.

Is Your Insurance Knowledge Truly Healthy?

Whether you are a single man or woman or under the roof with a small or large-size family, making ends meet in today’s economy can be tricky at times.

For many people; getting by on a daily basis means making one sacrifice after another. In some instances, those sacrifices oftentimes relate to things that many other people take for granted (housing, food, utilities, insurance etc.).

In the event you find yourself struggling in 2015, there are options out there for you to explore.

 

Review Your Financial Health

First and foremost, it is important to sit down and review your financial portfolio from start to finish.

Look at where you are financially and see if you:

  • Have a rainy day fund;
  • Are putting money aside for retirement;
  • Have more money coming in than going out on a regular basis;
  • Are properly insured when it comes to health and life insurance;
  • Have taken time each year to review your finances (whether with a professional or on your own).

As you can see, there are numerous things one must think about when it comes to staying financially healthy.

More and more Americans have discovered since the inception of Obamacare that there are some new possibilities out there for them when it comes to securing the right health insurance plan.

Consumers can use an Obama care calculator to review their financial health and see what insurance plan best suits both your financial needs and health requirements. In a number of cases, consumers can find themselves eligible for a federal tax credit, allowing them to locate affordable health insurance.

If you work for someone, check with your employer’s HR department to determine if you/the company qualifies for affordable health insurance.

In the event you are self-employed, there is a good chance you can also secure the right health insurance coverage.

Either way, make sure you review all the options. For those who are qualified for Obamacare and choose not to buy it, they can be subjected to a hefty fine when it comes time in the spring to do their taxes.

 

Fit Health Insurance into Your Regimen

There are many things individuals can do to improve their financial situations, including:

  • Pay down credit card debts;
  • Live within their means and not buying items they can’t afford;
  • Practicing a safe and healthy lifestyle so as not to be regularly dealing with illness or injuries;
  • Finding and maintaining the right insurance coverage (health, life, auto, homeowners or renters’ etc.) so that they don’t encounter a financial nightmare.

 

If you find yourself needing a health insurance plan or upgrading your current coverage, review what is out there for you and/or your family.

Just like keeping your body and your finances running smoothly takes time and effort, so too does securing the right health insurance plan in 2015.

Knowledge is a great thing, but something which almost always must be refined.

When you review your health insurance needs, you and your wallet win.

Do Posture Corrective Braces Work

posture

Wearing posture corrective back braces some time ago was a terrible thing, especially for kids. But, luckily back braces are now way different than they were before. Many people nowadays struggle with their posture. That is way back braces are used more now than they were used before. When using a posture corrective brace you may find yourself wondering if they work at all.

Back braces are made for people who spend a lot of their time sitting and for those who are not particularly active. These things will cause you to lose the muscle tone in your torso, core and abs. Then, you will most likely start to hunt should your shoulders forward.

By using posture corrective braces you can begin building these muscles again. By doing so, you will stand perfectly straight again.

Good posture is very important. It is not only a cosmetic issue. Okay, good posture helps you look better, but also there are certain health benefits that you get by having a good posture. Did you know that your posture can affect your energy level? Slouching does not allow getting sufficient oxygen into your body. As a result, your energy level will be affected. You may start gaining weight and getting tired more easily.

Realizing that your posture is bad and wanting to fix it is not enough. Slouching is a bad habit, and it is very easy to forget about this bad habit. Knowing how to correct your posture will not help you change your habits. The body follows motor patterns that were being created for years. That is why people have to reach out for help. Posture corrective braces can help you stand straight without even having to think about it.

Posture corrective braces retrain your musculature, helping your back to maintain an upright position without a lot effort. These products do work. Just like slouching became a bad habit, posture corrective braces make a good posture become a habit. Acquiring good posture does not mean only learning new movements. It means changing lifelong habits, too. With the help of posture corrective braces, you will be able to change this habit faster than you thought.

There are many different types of back braces. Before buying one, you should consult your doctor. The doctor will help you pick out the right back brace for you. You should also ask your doctor how long to wear a posture corrective brace. Some back braces should not be worn for a long time.

Back braces will help you improve your posture. By doing so, you can also get rid of back or any other health issues. Wearing posture corrective braces trains your muscle memory. This helps you stand up straight and, of course, sit up straight, without thinking about it. The great thing about back braces is that most of them can be worn underneath your clothes. Your friends and colleagues will not notice anything besides your great posture.

The Lazy Person’s Guide: 7 Tips for People Who Hate Cleaning

In the fast-paced world that we live in today, we often have days when we just want to slow down a bit and not do anything at all. We want to take a break and make an escape and get away from our busy lives even just for a while.

Because of this, random activities become too burdensome for some of us—including cleaning our houses. You know laziness has kicked in when you have that urge to call a company which offers affordable carpet cleaning services wherever you may be in Adelaide.

Make household chores more bearable with these easy tips! You wouldn’t want to live in a poorly-maintained home, would you?

 

  1. SET A TIMER. If you’re an ultimate couch potato who just loves to chill in front of your TV, do tasks in between. For every 5-minute commercial break, wipe your center table and pick that stray sock on the floor that’s been lying there for ages. Clean your kitchen countertop in the next gap. Do this strictly for 5 minutes only and it will be over before you know it. You will realise that you’ve already done a number of tasks while watching your favourite TV show without missing a scene.

 

  1. PLAY UPBEAT MUSIC. Spin songs that you can groove and dance to while doing a bit of cleaning. It will pick your mood up and lighten your spirits so you’ll feel energized. Your favourite upbeat tunes would motivate you to clean every crook and corner of your home!

 

  1. MAKE YOUR BED. It’s amazing what a made bed can do to a messy-looking room—it instantly makes everything seem neat. Make your bed as soon as you snap out of sleepiness. Start with straightening your sheets. Next, fluff your pillows. Dust off your covers to get rid of dirt on your bedding. You may opt to have a separate sheet to cover your pillows with to protect them from bugs and dust during the day.

 

  1. DO A QUICK OVEN FIX. If you’re clueless as to how you’re going to clean your microwave oven without breaking a sweat, do this: fill a microwave-safe bowl with a cup of water. Mix in 4 tablespoons of lemon juice. Boil in the microwave oven for 5 minutes. The steam will loosen grease and grime on the panels of your oven. Wipe off with a clean cloth afterwards.

 

  1. TIDY UP YOUR PLACE. Tidying up is different from cleaning. Tidying is when you put things back to their proper places, while cleaning is the act of ridding them of dirt and dust. Allot separate times during the day for cleaning and tidying up. Doing both at the same time will take very long and would decrease your productivity level. This is better as opposed to multitasking and not finishing anything at all.

 

  1. IMPLEMENT A NO-SHOE POLICY. There’s nothing wrong with going traditional and implementing a no-shoe policy in your home for your guests. Aside from saving your floor from stains and dirt from the outside, this spares you from disastrous vacuuming and mopping afterwards. So the next time your family visits you for the holidays, remind them to leave their muddy boots at the door.

 

  1. REWARD YOURSELF AFTER A HARD DAY’S WORK. Ok, that wasn’t really a hard day to begin with since you did only light cleaning, but still, you did something. Binge-watch your favourite movies or TV shows. Forget about buying fast food and actually cook good dinner for yourself. Play and snuggle with your pets. Sleep peacefully. There are a lot of ways on how you can reward yourself at the end of the day so you will be more motivated to give your home the attention it needs even if you are, well, lazy.

 

Don’t be a Lazy Daisy!

So you are a self-proclaimed lazy person—but that doesn’t mean you shouldn’t exert effort in looking after your house. It’s your house after all so there’s nobody else who would do the chores for you. Create routines that suit you so cleaning wouldn’t be such a burden for you. Just do it one step at a time!

 

Author bio:

Sean Si is the Marketing guy of Electrodry Carpet Cleaning. He is the go-to guy when it comes to the latest home improvement tips. When he’s not busy, he writes about guides on a healthy home and life, and spends quality time with his family and friends.

 

 

 

 

 

 

 

 

 

How to Keep Kids Healthy on a Summer Vacation

How to Keep Kids Healthy on a Summer Vacation

Keeping a child healthy is not usually an easy goal to achieve. Kids are often resistant of the practices that keep them healthy and they often do not take as many preventative measures to avoid health concerns as their parents would like them too.

In the summertime, a lot of families like to take a little vacation to get away from their normal lives for a bit and see the world. This is often one of the most difficult times to keep kids from getting sick or injured. Here are some ways to keep kids healthy on a summer vacation.

Get a check-up with the family doctor first

Before making any travel plans, it is a good idea for the whole family to visit their normal healthcare practitioner to make sure everyone is healthy enough for travel. This is also a great time to use concierge medicine doctors in Washington DC to refill prescriptions and get any shots that might be needed for the trip.

Keep healthy snacks nearby

When on the road, it is easy for people to just grab the closest and easiest snack available, which is usually a not very healthy snack. Parents can prevent this by packing up some healthy options to give their kids when hunger strikes.

Try to maintain their normal sleeping schedule

When traveling, kids do not often get the luxury of sleeping as they normally would at home, either because they are on the road or in the air or there are too many fun activities distracting them. It is a good idea for parents to schedule their days to make sure everyone get the breaks they need for sleep.

Never leave the children alone

For parents with older kids, it is easy to trust them at home on their own from time to time. However, while in an unfamiliar and new place, families should stay together at all times.

Keep them hydrated

Another common issue for children while on summer vacation is dehydration. This is a problem that is easily prevented. Parents should make sure their kids are drinking enough water throughout the day, especially if they are spending a lot of time outside.

Do not forget the sunscreen

Sunscreen may not seem like the most essential item to pack. However, not only does a sunburn ruin a trip for a child, sun exposure can permanently damage a child’s skin. Remember to apply sunscreen every morning and reapply if a lot of sun exposure is on the agenda for that day.

Practice regular hand washing

Hand washing is one of the best defenses against illness that people can use anytime of the year. When kids are in public places with a lot of frequently touches surfaces, it is even more important that parents make sure they wash their hands a lot.

Carry a small emergency kit

In case on an emergency, it is a good idea for everyone to be prepared. Parents can carry a small kit that would include things like bandages and alcohol wipes.

Image: https://pixabay.com/en/swimming-jump-fun-people-young-388910/

6 Ways to Stay Active Indoors

Staying active is an essential tool for staying healthy and fit throughout a lifetime. Everyone who wants to keep their body strong and well will try to fit in some activity every day. However, sometimes weather or other restrictions can prevent people from stepping outside to get the activity they need.

Though the options seem limited, there are some ways everyone can stay active without heading outside. The whole family can use these ideas to keep their bodies healthy all year long. Here are six ways to stay active indoors that everyone will love to do.

Use a workout video

Even though workout videos in the past may not have been a lot of fun for a person, everyone should check out the new options for exercise videos today. There are instructional videos for everything from kickboxing to yoga that people can follow along with using their Directv Satellite TV. This is a simple and fast way to get a little extra activity into every day.

Create an indoor sport

If there is no option to play a sport outside, people can try to recreate the sport inside with a few modifications. For example, people can set up nets and play soccer with a softer ball in an enclosed room of the home. Families can even make up a new sport that works perfectly within the space they have.

Head to a local gym

If a person is set on getting out of the house, they can head to a local gym for a quick workout. There are a lot of new options for gyms in most areas that can provide everything from personal training to family group fitness. Everyone can find the option that they are most comfortable with, or even try something new, like a new group fitness class.

Have a dance party

Dancing is still one of the most fun and universal ways to stay active without suffering through a boring workout routine. Anyone can put on their favorite music and move in any way they want for a fun way to relieve stress and get moving. The whole family can enjoy showing off their best moves and laughing together.

Try a rock climbing wall

Indoor rock climbing is a great activity that can test everyone’s physical limits and fears. Most cities have at least one facility that will have different levels and options for everyone. People can learn how to rock climb for the first time or try to set a new time record to challenge themselves.

Utilize a fitness app

Fitness apps are the new fad that everyone cannot stop talking about. There are so many ways for people to use their phone to improve their health in more ways than one. Fitness apps can do everything from track a person’s step per day to help them make more nutritional food choices. People can use these apps to find new exercises to try and create entire workout routines from home.

Image: http://pixabay.com/en/climbing-rope-rappelling-wall-rock-756671/

How Families Can Learn What it Means to Live a Healthy Lifestyle

How Families Can Learn What it Means to Live a Healthy Lifestyle

There has been a lot of controversy and conflicting opinions buzzing around lately on what it means to be healthy. With all of this different information, it can seem impossible for parents to distinguish it all and decide what will truly be best for their family.

Even though there are a lot of different definitions of healthy, parents can find some ways to differentiate and strike the perfect balance for their family. Everyone in the family will be able to make a few small changes to improve their overall health and wellness. Here are some way families can learn what it means to live a healthy lifestyle.

Talk with a trusted healthcare professional

The best place to find information about anything health and wellness related is the doctor’s office. Everyone should learn how to find healthcare plans online to search for a doctor they can trust to give them the most recent and reliable information.

Know what is in everyone’s food

One of the biggest reasons why many families are gaining weight or suffering from other health issues is because they are reading the front of labels and not the back. Knowing what ingredients are actually in their food is a good step to take to truly know if it is healthy or not. Following a diet of mostly natural foods is the best way to do this.

Keep it simple

When it comes to eating healthy, simplicity is often best. Many families will search for packages items that make certain claims for their healthy, but it is usually best to just buy healthy fruits, vegetables and lean sources of protein.

Find some fun, healthy activities

Many common family activities are centered on sitting and eating unhealthy foods. It is a good idea to change that tradition by finding some healthier activities to partake in. For example, instead of going to the movie theater every week, families can instead check out a new hiking trail in their area.

Learn what cravings really mean

Cravings are something that everyone experiences from time to time, no matter their lifestyle. It is important for people to learn what those cravings mean in order to best serve and reduce them. For example, sometimes people crave unhealthy foods when they are stressed, so they would need to find a way to relieve stress.

Practice portion control

Another issue that families often have is knowing what portions are best for the things they are eating. It is easy to overindulge even on healthy foods when the portions are too large. Measuring out portions either by volume or weight is the best way to keep track of this. Labels on the back of foods can be helpful to help people know what an appropriate amount is as well.

Use support to stay on track

Finding out what is healthy might be simple at first, but staying on track with a healthy lifestyle is much more difficult. Every family will need their own support system to help them stay on track. Families can set goals together and keep each other accountable to reach those goals.

Image: http://pixabay.com/en/baby-caucasian-child-daughter-20674/

8 Easy Retirement Planning Tips for 20-somethings

Planning for retirement is usually something that is far from the minds of any 20-year-olds. Most people this age are still struggling to make end meet and living paycheck to paycheck, so few of them can even think about padding their savings accounts, let alone saving for retirement.

Even though it seems impossible, there are a lot of ways to start saving for retirement early on. Anyone can use these tips to not only create financial security for the future, but also to learn more spending wisely. Here are eight easy retirement planning tips for 20-somehtings.

Invest in a home

Investing in property is becoming a more and more popular option for young people. Many are seeing the advantages of owning property not only today, but in the future. One question to ask about property in retirement is, ‘how does a reverse mortgage work?’

Invest in an emergency fund

An emergency fund will seem unnecessary for a lot of young people. However, there is nothing worse than having to pull from retirement savings when an incident comes up. Be prepared with some fort of emergency account.

Make a plan for reducing debt

Debt in a person’s 20s is common. From student loans to new investments, it is easy for debt to get a little out of control in this stage of life. It is important to have a plan for paying off all debts in a timely manner, and avoid high interest rates always.

Establish a reasonable budget

Working within a budget can seem like a chore and nuisance that no one likes to do, but many successful people use a budget every day to keep their spending in line. Create a budget that allows for savings and leisure.

Work with employer 401k’s

When starting their first job out of college or any new job, it is important for anyone to look into the 401k options that the employer offers. This is one of the easiest ways to start saving for retirement.

Learn how to control spending

It is easy for spending to get out of control when young people get their first real income outside of college. Even though it is alright to splurge every once in a while, it is essential for anyone who wants to save for a comfortable future to learn how to control their spending now.

Learn about other retirement savings options

In addition to a 401k, there are some other retirement savings options that anyone can take advantage of. Some of these ideas include mutual funds, stock and IRAs. These options might even be more beneficial and lucrative than an employer 401k over time.

Work a savings plan into the budget

Once all of the right savings plan options have been determined, everyone can begin to work their plan for contributing to those plans into their normal budget. This will ensure they are always saving for retirement and make the entire process so much easier.

Image: http://pixabay.com/en/entrepreneur-start-start-up-career-696971/

5 Pool Workout Tips

Pools are a great place to workout, they allow you to do things you couldn’t do on land and the water gives extra resistance for great results. If you have a pool, you have your own personal gym – below are 5 simple exercises you can do to tighten, tone and have fun.

 

Scissor Tread

1Jump in the deep end of the pool and tread water with your hands while you keep your legs straight. Once you have yourself balanced, bring one leg up while the other remains straight with toes pointing towards the bottom of the pool. Hold for 5 seconds then switch legs and repeat. This will help tone your arms, core and legs.

 

Ball roll

2Hold your breath, it’s about to get interesting! Grab yourself a medium sized beachball that you can fit your arms around and jump in the pool. Float on your back while hugging the ball to your chest with your legs straight and together. Use your entire body to roll over the top of the ball on the left or right, completing a full revolution. Continue for 30-60 seconds and alternate direction of your roll. This might look funny to anyone standing by the pool, but it’s a great workout for your back, abs, glutes and legs.

 

Running against the whirl

If you have a small-medium, oval or circular pool this exercise is great for working your entire body. Jump in the pool and run in one direction around the edges. After a few laps the water will start picking up momentum in the direction you are running – if you can grab a couple of friends to do it with you, you can really create a current. After 5 laps, turn and start running in the opposite direction against the momentum of the water.

 

Noodle Press

 

Stretching & preparing for the noodle press
Stretching & preparing for the noodle press

It’s time to bring in the pool noodles. Hold your pool noodle out in front of you on the surface of the water. Push it down through the water until it touches your legs and slowly bring it back to the surface and repeat. For more of a challenge, you can also try holding your arms out at your sides with one noodle in each hand. Push your arms down at the same time (like wings) until each noodle touches your legs then slowing bring them back to the surface and repeat.

 

Noodle for Abs and Core

4Take a pool noodle and wrap it around your back and under your armpits. Float with your legs straight and toes facing the bottom of the pool and steady yourself by holding on to the ends of the noodle. Lift your knees toward your chest as far as you can while contracting your abs, hold for 2 seconds then slowly take your legs back down to the starting position. Repeat 30 times or until you become fatigued.

 

Are you ready to get fit? Tone your body with these fun exercises and reward yourself with a relaxing swim afterwards. While there are plenty more pool exercises you can do, the 5 mentioned above are a great place to start. Enjoy!

 

Image credits:

Treading water by Tim Baymen

Pool ball by Home and Outdoor Products

Noodle press by Judy Baxter

Noodle for core and abs by Susan Smith