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A Balanced Strategy: Reprogramming Ngos and Enhancing Their Relevance as Development Partners in Sierra Leone

What should be the defining principle of the Koroma administration National Development Strategy is balance. President Koroma cannot expect to eliminate national development challenges through a unilateral political agenda, to do everything and coordinate everything based on his All People’s Congress (APC) party ideology. His APC party with its “corporate agenda” for Sierra Leone rolled over the incumbent Sierra Leone People’s Party (SLPP) in a run-off that reflected the expectations and desires of a majority of Sierra Leoneans for far-reaching socio-economic change, institutional reform and full inclusion of the mostly youth and indigenous poor. If Koroma is to succeed to reduce Sierra Leone’s grinding poverty and the creation of a more effective, inclusive and just state, however—and he must if his leadership is going to be different from the SLPP administration it replaced—he will need to set priorities and consider trade-offs and show understanding and offer support as he grapples with explosive issues of judicial reforms, corruption and development policy.

The strategy strives for balance in three areas: between trying to prevail in eliminating corruption in his government and preparing for other contingencies; between institutionalizing capabilities such as nongovernmental engagement and supporting the relevance of NGOs as development stakeholders and maintaining NGO’s existing organizational independence and strategic edge in terms of advancing national development objectives through community involvement; and between retaining those cultural traits that have made grassroots involvement in development work possible and discouraging behaviors of NGOs that hamper their ability to do what needs to be done. “In its broadest sense, the term “nongovernment organization” [NGO] refers to organizations (i) not based in government; (ii) not created for financial or material gain; but (iii) created to address concerns such as social and humanitarian issues of development, individual and community welfare and well-being, disadvantage, and poverty, as well as environmental and natural resources protection, management, and improvement” (Asian Development Bank).

Strategic Thinking

The Koroma administration’s ability to deal with performance problems of NGOs will depend on its capacity in handling corruption in government. To be blunt, to fail—or to be seen to fail—in addressing corruption in government would be a disastrous blow to the APC party credibility, both among party supporters and voters and among opposition adversaries. Sierra Leoneans want to see serious effort to address corruption and the injustices of the legal system in the country—and the people of Sierra Leone have lost all patience in this regard. Still, there will continue to be high expectations for Koroma’s zero-tolerance against corruption to be seen to work in Sierra Leone.

Given its endemic nature, corruption, poverty, and the tragic history of violence, Sierra Leone in many ways poses an even more complex and difficult long-term challenge—one that, despite a strong rhetorical effort, will require significant determination and commitment to punish drastically for crimes of corruption for some time. And given the country’s ever changing political game, the resounding victory of Ernest Koroma in the 2007 run-off elections could prove just another wrong turn along the road going nowhere. Sierra Leoneans have already started to question the leadership of Koroma, who in his inauguration in September 2007 announced his zero-tolerance stance against corruption, but “has not had a lot of luck with his cabinet” (The Africa Report). The instances of presumed corruption and shady dealings [the controversial Income Electrix power deal, the suspended Transport Minister Ibrahim Kemoh Sesay 700kg haul of cocaine deal, and the Attorney General Abdul Serry-Kamal Seventy Five Billion Leones Wanza saga] confirm the self-seeking and predatory activities of APC officials, “and that despite the best intentions announced by President Koroma, he [seems to] lack the moral standing and political backbone to implement his ‘zero-tolerance’ policy for corruption and his call for accountability of his cabinet” (The New People Newspaper).  Koroma still has to demonstrate he is following a drummer different from that of every Sierra Leonean leader of the past 45 years.

What is dubbed the war on corruption is, in grim reality, a prolonged, nationwide conventional campaign—a struggle between the forces of blatant corruption and those of moderation. Direct ACC engagement will continue to play a role in the long-term effort against corrupt officials in government and the private sector. But over the short term, a determined leadership may have to use draconian rules of engagement to ending corruption in Sierra Leone. Where possible, what the ACC calls prompt service in addressing corruption cases  should be subordinated to concrete measures by a strong presidency aimed at definitely promoting better governance, economic programs that spur development, and efforts to address the grievances among the discontented which justified the civil conflict that so badly destroyed the social fabric of Sierra Leone over the years. It will take the active engagement as well of NGOs in a collaborative effort over a long time to educate, rebuild and advance infrastructural development objectives.

Sierra Leone is unlikely to experience another civil war—justifiable by the injustices resulting from bad governance and rampant corruption—anytime soon. But that does not mean it may not face similar challenges in a variety of locales. Where possible, a government strategy is to employ indirect approaches—primarily through building the capacity of partner NGOs and their administrative processes—to prevent festering problems from turning into crises that require costly and controversial direct civil conflict. In this kind of effort, the capabilities of the government’s allies and NGO partners may be as important as its own, and building their capacity is arguably as important as, if not more so than, the partisan bickering the government has to deal with.

The recent past vividly demonstrated the consequences of failing to address adequately the dangers posed by bad governance. Rebel networks found sympathy among Sierra Leoneans and strength within the chaos of social breakdown. The small-arms infested State quickly collapsed into chaos and criminality and the worst of catastrophes befell the Sierra Leone homeland—towns and villages were reduced to rubble by rebel attacks as a result of the failed State. The kinds of capabilities needed to deal with such a historically dismal scenario cannot therefore any longer be played down with political rhetoric. Even the smallest of crimes of corruption should require stringent and uncompromising methods of investigations and punishment to avoid this failed State scenario. As Transparency International chair Huguette Labelle has noted, “Stemming corruption requires strong oversight through parliaments, law enforcement, independent media and a vibrant civil society. When these institutions are weak, corruption spirals out of control with horrendous consequences for ordinary people and for justice and equality in societies more broadly” (NGLS Go Between).

In many ways, the country’s national development capabilities are still coping with the consequences of the 1990s, when, with the complicity of the civil war, key instruments of the government of Sierra Leone regulatory mechanisms were reduced or allowed to wither on the corridors of power.  

“Sierra Leone has been a major recipient of foreign aid since the end of a devastating 11-year civil war in 2002. But government, donors and citizens are all questioning how effectively this aid is being used. Allegations of misappropriation of donor funds, both by government actors and NGOs, threaten this inflow. One of the government’s principal partners, the British Department for International Development, withheld aid in protest against such anomalies, for most of 2007 and early 2008 (Fofana/IPS, Freetown). Besides, the Government of Sierra Leone has not maintained a constructive relationship with NGOs.  However, the global push towards reducing poverty has created a new convergence among development practitioners and policymakers as the means of increasing access to new initiatives that will promote good governance and help reduce poverty. Citizen participation has increasingly been taken seriously to increase opportunity for lower income and other excluded populations whose interest are marginalized in classic representative institutions to influence policymaking processes. The government is beginning to appreciate the relevance of civil society in development—that community development lies at the heart of a strong, association-based civil society.

In this regard, the Koroma administration can assume more of the tasks of fostering effective collaboration with local and international NGOs for peace, security and development. To truly achieve victory as the High Level Forum on Aid Effectiveness defined it –“to bring new voices into a review of how aid is managed, and to sketch out a course for greater transparency, accountability and ultimately impact on the lives of the world’s poor—to attain a political objective” (Fofana/IPS, Freetown)–the Sierra Leone Government needs an NGO Coordination Unit whose ability to facilitate the diversion of huge donor funds to the NGO community is matched by its ability to use active evaluations and reviews as learning tools for itself and its development partners.  “The role of the Sierra Leone Association of NGOs (SLANGO), formed in January 1994, to coordinate NGO activities in order that efforts are not duplicated and resources not wasted” (BNET Business Network) has to be differentiated from what the NGO Unit at MODEP is doing; also to understand SLANGO’s relevance in development work.

Given these realities, the NGO Unit of MODEP has, however, been seen to make some impressive strides in recent years. “The revised National NGO Policy following the wide range of consultations held at national and regional levels with the involvement of all stakeholders especially the NGO Community, Line Ministries and Civil Society in the preparation of the policy [was a laudable effort]. The NGO Unit facilitated several meetings with other ministries particularly the Ministry of Finance, the National Revenue Authority (NRA), the Ministry of Labor and other stakeholders to discuss among other things: Duty Free Concessions, Resident/Work Permits and Taxation etc.” (NGO Unit/MODEP).

It can also be suggested that a New Development Operations Manual for a New National Development Strategy is developed to incorporate the lessons of recent years in NGO service delivery doctrine. “Train and equip” programs will allow for quicker improvements in the development capacity of partner organizations. And various initiatives should be undertaken that will better integrate and coordinate government efforts with civilian society agencies as well as engage the expertise of the private sector, including nongovernmental organizations and academia.

Organizational Problems in Perspective

Even as international NGOs hone and institutionalize new and modern management methods, the Sierra Leone Government still has to contend with the organizational challenges posed by local NGOs. The images of NGOs seen by many local people as corrupt and undeserving of support are a reminder that these Civil Society Organizations (CSOs) and their management processes do still matter.  NGOs in the country should be seen to improve their and several partners’ documentation of results, including the development of good monitoring indicators.

In addition, there is the potentially toxic mix of inadequate financial management of NGOs and inadequate reporting on budgetary issues to the Government of Sierra Leone’s NGO Unit. What all these problems portend is that the monitoring of development aid continues to be a major challenge for Sierra Leone and that a thorough framework of monitoring both recurrent and development activities must be put in place. The Government of Sierra Leone cannot take these organizational issues of NGOs for granted and needs to invest in the programs, platforms, and personnel that will ensure their relevance as development stakeholders.

But it is also important to keep some perspective. As much as the MODEP’s NGO Unit has come up with revised policy regulations with collated information in respect of funds disbursed by donors to NGOs for the implementation of programs it must be remembered that what is driving MODEP is a desire to exorcise the sloppy performance of NGOs over the years and to make them more relevant as development stakeholders—not an ideologically driven campaign to micro manage NGOs in the country. “Understandably, the logic behind massive NGO presence in Sierra Leone was to create a civic culture, pluralize the political, economic and social arena and bridge the gap between the masses and the State. So NGOs thus act as intermediaries between, what donors call ‘the unorganized masses’ and the State and are expected to represent the people and express their voices in policymaking. In fact, among NGOs is a small sector of voluntary organizations that genuinely monitor regimes, engage in advocacy on behalf of the poor and serves as watchdogs in ensuring that government contractors deliver services”.

It is true that the Poverty Reduction Strategy Paper (PRSP) with clear link to the Millennium Development Goals (MDGs) is the main focus of Government and its development partners. “The PRSP calls for pro-poor sustainable growth. However, achieving this means maintaining macro-economic stability IMF-style with low inflation and strict fiscal deficits, despite research by CSOs and development agencies which seriously question the poverty impact of these types of policies” (European Network on Debt and Development). NGOs’ participation was recognized in the process. NGOs could now play an active role in the implementation process by shifting their interventions and assistance from relief/humanitarian programs to sustainable infrastructural development programs. Answerability and transparency, adequate financial management and adequate budgetary reporting are to be the watch words in the new dispensation.

NGOs in Sierra Leone may have their organizational problems, but they can be quite relevant stakeholders in promoting people’s participation in poverty reduction programs. Use of funds has not been cost effective for most NGOs but the thematic areas most of these NGOs focus on (health, education, skills development, micro-finance, skills training, etc.), are relevant for the end users that are often poor and vulnerable children, youth and women. These are priority support areas that are in accordance with Sierra Leone’s development priorities and the PRSP as well international development agencies’ priorities.

Now that the performance bar has to be raised for the government and NGOs following their dismal performance in terms of handling aid money, the Sierra Leone Government must now endeavor to maintain a credible strategic relationship with NGOs through effectively evaluating, reviewing and monitoring their activities. Toward this end, the steps the NGO Unit at MODEP is taking to return excellence and accountability to NGO stewardship are commendable. Presidential and Parliamentary oversight may also be necessary for a more reliable and sustainable NGO Unit coordination effort.

When thinking about the range of strengths, weaknesses, opportunities and threats (SWOT) of non-governmental organizations as development partners in Sierra Leone it is reasonable to understand that NGOs come in many shapes and sizes. Data used in the SWOT analysis stem from multiple sources including statistical reports, literature review, regulations and policies, and research articles by NGO professionals. These findings should provide a valuable reference for the Government and the international development community who are interested in developing excellence in the civil society organization which interestingly can provide some feed back into the effectiveness aspects of the development analysis.

Strengths

Grassroots (local) NGOs

  • Have a positive presence on the ground.
  • Demonstrate ability to seek common ground and commitment to poor and marginalized grassroots populations.
  • Enjoy confidence and trust of local populations.
  • Have experience-based knowledge of cultural, political and socio-economic conditions of indigenous populations.
  • Understand vulnerabilities unique to local beneficiaries.
  • Can achieve extreme flexibility with fewer resources and lower costs.
  • Possess valuable experience, content and fundamental working knowledge about local trade issues and business contacts in their field.

International NGOs

  • Have global appeal and have developed industry-wide reputation for positive work.
  • Good at generating and mobilizing resources and core competencies for their operations.
  • Ability to resolve issues of legitimacy and to address political and policy constraints.
  • Ability to harness expert opinion to influence public opinion and policy-makers.
  • Have paid core staff to ensure the quality of project work.
  • Possess valuable experience, content and fundamental working knowledge about international trade issues and the labor market and business contacts in their field.

Weaknesses

Grassroots (local) NGOs

  • May have limited financial and expert resources to support end-user development.
  • May have limited strategic perspectives and weak linkages with other actors in development.
  • May have limited managerial and organizational capacities.
  • May sometimes miss the big picture on macro perspectives on capital markets, economy and geopolitics vis-à-vis community development.
  • Indigenous NGO operators may be prone to corruption.
  • Because of their voluntary nature, there may be questions regarding their accountability and credibility.
  • May have difficulty managing operations on financially sustainable basis.
  • Are not sustainable on membership fees alone.

International NGOs

  • Some advocacy NGOs working to influence the policies and practices of governments, development institutions have limited implementation capacity.
  • Questions sometimes arise concerning their motivations and objectives, and the degree of accountability they accept for the ultimate impact of policies and positions they advocate. Sometimes accused of “selling out” when they work with government or corporations.
  • May find it hard to placate or manipulate special interests.
  •  Suffer fluctuations in maintaining non-profit donations revenue streams.
  • May have limited experience with poor populations and operations may not reflect the needs of communities.

Opportunities

Grassroots NGOs

  • Can effectively work with community partners to assess local problems and opportunities and to promote export development programs.
  •  Ability to implement successful training programs and advance participatory development.
  • Ability to integrate their local expertise and experience in health and education initiatives in community development programs.
  • Can be clearing-houses for local trade information.

International NGOs

  • Ability to work out credible partnerships with government and private corporations to mobilize public opinion to increase influence on poverty reduction programs and trade issues.
  • Effective at bringing the voice of efficient organizational practices into NGO work in developing countries.
  • Ability to contribute sector-specific expertise to help producers add value, improve quality and find new export markets.
  • Quite familiar with political and social accountability mechanisms that complement their interventions and advocacy work.

Threats

Grassroots NGOs

  • Isolated and poorly coordinated efforts may have negative program outcomes.
  • Lackluster relationship with trade and export development corporations causing unsustainable initiatives and lack of trade development solutions.
  • Lacks technical capacity to connect poor people with trade and export opportunities.I

International NGOs

  • Tendency to ignore the voices of the poor represented by the experience and professional input of local agencies when defining the dialogue and public understanding of trade and development issues.
  • Inclination to compete by lobbying against one another thereby distracting policy-makers on major issues.
  • Often accused of hijacking the macroeconomic policy making dominated by technocrats and external consultants in the process.

Overall, by sorting the SWOT issues of grassroots (local) and international NGOs into planning categories one can obtain a system which presents a practical way of assimilating the internal and external information about NGO work in Sierra Leone, delineating short and long term priorities, and defining and developing coordinated, goal-directed actions, and allowing an easy way to build management teams which can achieve the objectives of development growth and the essence of civil society. In reality, as the philosopher Michael Ignatieff has noted “without civil society, democracy remains an empty shell”. One can expect to see the efficacy of Civil Society Organizations to influence members of the wider public that adhere to their values and beliefs to engage in development programs at State and community levels.

Therefore, notwithstanding local NGO’s relatively dismal record they are still clearly quite relevant to the development equation. NGOs strengths can be harnessed with well coordinated capacity building programs.  Conversely, international NGOs can develop a partner strategy of supporting and working through strong professional local partners as an effective tool for having a greater development impact than being a self-implementing agency. NGOs can also be very effective as learning organizations by providing important support to build their own staff’s and partners’ capacities, through individual training activities, annual partner meetings and conferences, learning exchange between partners, and partner self-assessments of training needs.  Moreover, NGOs can also be very effective with regular active evaluations and reviews as learning tools for themselves and their partners.

Just as one can expect learning should be at the heart of these organizations, so too, should the Government of Sierra Leone seek a better balance in the portfolio of capabilities it has—the types of programs against corruption in government fielded, the punishment in place for crimes of corruption, the training done.

Moreover, given the development challenges Sierra Leone is struggling with—and given, for example, the struggles to field up hospitals and clinics, schools and colleges, maintenance of urban and rural roads, and the HIV threats to the society—the time has come to think hard about how to institutionalize the capabilities of NGOs and get them adequately fielded quickly. The NGO policy modernization programs of the NGO Unit at MODEP should seek a 99 percent solution to the organizational limitations of NGOs in the country and to build the kind of innovative thinking and flexibility capable of supporting rigid development processes.

Sustaining Organizational Performance

The ability to fight corruption in government and empower NGOs sometimes simultaneously fits squarely within the finest traditions of good governance, more so because adequate financial management, including adequate reporting on budgetary issues is key to sustained organizational performance of NGOs. For most NGOs in Sierra Leone, unsatisfactory practices with regard to vehicle and fuel use, procurement procedures and weak financial reporting and accounting are weaknesses which are also typical issues in bad government. Improving documentation of results, including the development of good monitoring indicators is also essential for sustaining organizational performance. The non performance of NGOs is coming at a frightful human, financial, and political cost. There has to be organizational improvements in government so that NGOs can be more resourceful and relevant to the development equation.

One of the enduring issues the NGO Unit at MODEP’s struggles with is whether personnel and organizational systems designed to coordinate the work of NGOs in the country will be able to reflect the importance of advising, training, and equipping NGOs in Sierra Leone—something still not considered a career-enhancing path for the best and brightest organizational development experts.  Another is whether the revised policy regulations can be adapted well enough and fast enough to empower NGOs—or, more significant, to build the capacity of local NGOs to make them more resourceful.

One can make the argument in favor of institutionalizing NGO skills and the ability to conduct stability and support operations. This has to be done and is necessary for maintaining the current advantage of the relevance of NGOs as development partners. Apart from recent revisions of NGO policy regulations there has been no strong, deeply rooted constituency inside MODEP or elsewhere for institutionalizing the capabilities necessary to support NGO work in Sierra Leone—and to quickly meet the important needs of civil society organizations engaged in development work in Sierra Leone.

Think of the important work of NGOs in Sierra Leone.  NGOs often make the impossible possible by doing what governments cannot or will not do especially when new challenges crowd the national agenda. Increasingly, NGOs operate outside existing formal frameworks, moving independently to meet their goals and establishing new standards that governments, institutions, and corporations are themselves compelled to follow through force of public opinion.

Some humanitarian and development NGOs, for instance, have a natural advantage because of their perceived neutrality and experience. Amnesty International – Sierra Leone Section, for example, (as listed on the webpage directory of NGOs maintained by UNDP Sierra Leone promotes and protects human rights through advocacy and human rights education—maintaining documentation on human rights abuses and violations carried out during the ten year rebel war in Sierra Leone which proved helpful to the TRC in Sierra Leone. Other groups such as the Campaign for Good Governance (CGG) is a democracy-supporting NGO in Sierra Leone which promotes the building of democratic institutions, transparency and accountability in government, active citizen participation in the political process, voter education, human rights, and the rule of law. The Catholic Youth Organization (CYO) organizes religious, educational, social and cultural programs to meet the spiritual, mental and recreational needs of members. The Centre for Coordination of Youth Activities provides training in leadership, peace building, skills development, and community development. The Kailahun District Development Foundation (KADDF), a district-wide non-governmental organization offers viable solutions to the pervasive problems of poverty and serves as a clearinghouse for outside agencies interested in carrying out programs in the Kailahun district. The Sierra Leone Adult Education Association (SLADEA) helps to reduce the high rate of illiteracy among adults in the non-formal sector; to enlist the co-operation and support of other NGOs with a view to motivating various forms of people’s participation especially women and youth in national development; to achieve public recognition and support for non-formal education sector. FORUT’s thematic areas (health, education, skills development, micro-finance, skills training, etc.), are relevant for the end users that are often poor and vulnerable children, youth and women. Action Aid is one of the largest NGOs operating in Sierra Leone promoting food security through agricultural programs to ensure seeds are available and crop production continues.

There is no doubt, therefore, that modernization programs will continue to have, and deserve, strong institutional and parliamentary support. There has to be the enabling environment needed to make sure that the capabilities needed for the complex organizational issues of NGOs also has strong and sustained institutional support over the long term. The need for an NGO Unit establishment that can make and implement decisions quickly in support of NGOs working in Sierra Leone is necessary.

In the end, the NGO capabilities needed cannot be separated from the cultural traits and the management structure of the institutions the Sierra Leone Government has: the signals sent by how funds are managed, what projects are funded, what skills are used to implement projects and how personnel are trained. As Foreign Minister Lloyd Axworthy has said, “Clearly, one can no longer relegate NGOs to simple advisory or advocacy roles. . . . They are now part of the way decisions have to be made.”

As Yale professor Steve Charnovitz has observed, NGO involvement seems to depend on two factors: the needs of government and the capabilities of NGOs. A good democracy encompasses all NGOs which strive to create formal but flexible systems fostering dynamism and self-adjustment. NGOs ought to be a part of the alternative development paradigm, because the State, its institutions, and public policy, are unable to address a host of issues of underdevelopment all alone.

Evidently, there are many NGOs today in Sierra Leone in different shapes and forms with substantial amounts of donor and individual funds being diverted through them for developmental purposes. These NGOs are thought to be participatory, community-oriented, democratic, cost effective, and better at targeting the poorest of the poor, although in recent years, the nimbus of righteousness around NGOs has almost disappeared, and there is wide acknowledgement of their inability to deliver what is expected from them. Many lessons, however, about NGOs in Sierra Leone present themselves. Two of the most important are an understanding of organizational challenges and a sense of determination to change. The determination and national reach of NGOs has been an indispensable contributor to national peace and stability. The NGO Unit at MODEP should be clear about what effective organizational management by competent operators of NGOs can accomplish. No matter what their aims, all organizations share two things in common: They are made up of people, and certain individuals are in charge of these people. NGOs therefore need strong managers to lead its staff toward accomplishing development goals. And these managers are more than just leaders—they are problem solvers, cheerleaders, and planners as well.

Think of the intricacies of management, for instance. No matter what type of organization they work in, NGO executives are generally responsible for a group of individuals’ performance. As leaders, they must expect their fellow workers to work earnestly to reach common NGO goals. As the management guru Peter Drucker said, “Executives owe it to the organization and to their fellow workers not to tolerate nonperforming individuals in important jobs.”

In national affairs, “aid can work where there is good governance,” the United States Congressional Representative Lee H. Hamilton wrote in his book on – A Legacy of Honor: The Congressional Papers of Lee H. Hamilton, U.S. House of Representative 1965-1998 Indiana Ninth District, “… and usually fails where governments are unable or unwilling to commit aid to improve the lives of their people.” It is thus believed any responsible National Development Strategy for Sierra Leone should provide a balanced approach to enhancing responsibilities and preserving the relevance of NGOs as development partners.

About the Author

Kenday S. Kamara is a freelance development consultant in administration, policy development and capacity building. He can be reached at kenday.kamara@waldenu.edu.

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Asics Gel Nimbus 13 Men’s Lightning/White/Fire Running Shoes


$109.95


Asics Gel Nimbus 13 Men's Lightning/White/Fire Running Shoes


Asics Gel Nimbus 13 Men’s Lightning/White/Fire Running Shoes


$109.95


Asics Gel Nimbus 13 Men's Lightning/White/Fire Running Shoes


Asics Gel Nimbus 13 Men’s Lightning/White/Fire Running Shoes


$109.95


Asics Gel Nimbus 13 Men's Lightning/White/Fire Running Shoes


Asics Gel Nimbus 13 Men’s Lightning/White/Fire Running Shoes


$109.95


Asics Gel Nimbus 13 Men's Lightning/White/Fire Running Shoes


Asics Gel Nimbus 13 Men’s Lightning/White/Fire Running Shoes


$109.95


Bay of Chaleur forgotten treasures: True stories of ghost ships and wrecks, rum-running and buried treasure, murders and robberies, war heroes and spies


Bay of Chaleur forgotten treasures: True stories of ghost ships and wrecks, rum-running and buried treasure, murders and robberies, war heroes and spies




Running the Gauntlet


Running the Gauntlet


$71.37



Running the Gauntlet : An Oral History of Canadian Merchant Seamen in World War Two


Running the Gauntlet : An Oral History of Canadian Merchant Seamen in World War Two




ASICS Women's GEL-Nimbus 12 Running Shoe


ASICS Women’s GEL-Nimbus 12 Running Shoe


$124.99


Now in its 12th incarnation, this venerable trainer offers top-of-the line cushioning and a stable ride. Loaded with new features including Guidance Line for gait efficiency and Discrete Eye-stay construction, along with ASICS Impact Guidance System (I.G.S), Space Trusstic System, Biomorphic Fit Upper, and a ComforDry Sockliner….

ASICS Women's GEL-Nimbus 12 Running Shoe


ASICS Women’s GEL-Nimbus 12 Running Shoe


$124.95


Train with the best while wearing the best, the Asics GEL-Nimbus 12 runners.Synthetic and air mesh upper in a performance running sneakerFull lace-up front with a padded tongue and collarReinforced stitched toe cap3M(R) reflective materials ensure visibilityTextile lining, cushioning insoleRear and forefoot GEL(R) cushioning systems for superior shock absorptionLightweight Trusstic System(R)AHAR(R…

ASICS Men's GEL-Nimbus 13 Running Shoe


ASICS Men’s GEL-Nimbus 13 Running Shoe


$129.95


T142N-0190…

Eva Foam

Eva Foam

Espadrilles

Espadrilles are casual flat or high-heel fashion sandals originating from the Pyrenees. They usually have a canvas or cotton fabric upper and a flexible sole made of rope or rubber material molded to look like rope. The jute rope sole is the defining characteristic of an espadrille; the uppers vary widely in style. In Quebec French, however, espadrille is the usual term for running shoes.

True Colors
The term espadrille is French and derives from espardenya, which derives from espart, the Catalan name for esparto, a tough, wiry Mediterranean grass used in making rope. Espadrilles have been made in Catalonia since the 14th century at least, and there are Catalonian shops still in existence that have been making espadrilles for over a century. Traditional espadrilles have a canvas upper with the toe and vamp cut in one piece, and seamed to the rope sole at the sides. Often they would have laces at the throat that would be wrapped around the ankle to hold the shoes securely in place. Early espadrilles were worn by both men and women.

Once peasant footwear, espadrilles have grown in popularity, especially in Catalonia and the Basque Country, where many men and women wear them during the spring and summer months. Espadrilles can now be found designed by top designers such as Donna Karan, Pare Gabia etc. Modern espadrilles are predominantly for women, though some men’s shoes are made in this style.

The soles of espadrilles may be flat, platform or wedge shaped, and can be made of natural fiber or synthetic fiber rope, or flexible synthetic materials cast to resemble rope. Uppers may be made from nearly any substance, and may have open or closed toes, open or closed backs, and can be slip-on or tied to the ankle with laces. Thousands of varieties of espadrilles can be found, from inexpensive bargain brands to high priced designer brands.

Only second to cotton in favor as a natural fiber, jute is in increasing use in the manufacture of espadrilles. The soles of espadrilles are now commonly made with jute rope or braid, which is favored because of its eco-friendliness compared to synthetic substances. The natural bright white color of jute is a major design feature of modern espadrilles.

Bangladesh is the major producer of high quality jute, and has become a manufacturing centre for premium quality jute soles and complete espadrilles. 90% of the world’s total production of complete espadrilles, as well as jute soles, is now manufactured in Bangladesh, although some manufacturers in Spain, France, and Italy import jute soles from Bangladesh to finish espadrilles in those countries. Cotheeka Jute Industry is a leading jute sole and espadrille manufacturer in Bangladesh.

Jute soles typically include fully or partially vulcanized rubber beneath the jute fibre for long-lasting espadrille shoes. Sometimes crepe soles are used as out-soles. Jute braid soles might include heels made of wood or EVA foam.

The manufacture of espadrilles is generally more complex than that of sandals. The jute soles are the most critical part. The jute twines are first machine braided. These braids are then manually formed into the shape of the sole and hydraulically pressed with heat to form the final shape, and completed with vertical stitching. These basic soles are then vulcanized underneath. EVA foam or wooden heels are glued in place and more jute braids are wrapped around it to complete the soles. Uppers of different styles are then built on the jute soles to complete the espadrille.

About the Author

Himfr is a scholar, focusing his research on Chinese cultures. If you are interested in purchasing China goods, please visit www.himfr.com

KingBall Toy EVA FOAM PRODUCT EXPERT SINCE 1992

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768 sq ft Tradeshow Booth Flooring GYM Garage Yoga Exercise Foam EVA Mat GRAY


768 sq ft Tradeshow Booth Flooring GYM Garage Yoga Exercise Foam EVA Mat GRAY


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288 Sq Ft EVA FOAM 12mm 1/2


288 Sq Ft EVA FOAM 12mm 1/2″ Thick Exercise Interlocking Floor Garage Mat Black


$2,739.60


EVA Foam Gym Flooring Interlocking Puzzle Mats 3/4 inch thick - 960 square feet


EVA Foam Gym Flooring Interlocking Puzzle Mats 3/4 inch thick – 960 square feet


$1,750.00


192 SF Trade Show Booth Flooring GYM Foam EVA Mat Black


192 SF Trade Show Booth Flooring GYM Foam EVA Mat Black


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192 SQ FT EVA FOAM GYM EXERCISE INTERLOCKING FLOOR GARAGE MAT Charcoal Color


192 SQ FT EVA FOAM GYM EXERCISE INTERLOCKING FLOOR GARAGE MAT Charcoal Color


$1,125.99


EVA Foam Gym Flooring Puzzle Mats 1/2


EVA Foam Gym Flooring Puzzle Mats 1/2″ thick 960 sq ft


$995.00


EVA Foam Gym Flooring Puzzle Mats 1/2


EVA Foam Gym Flooring Puzzle Mats 1/2″ thick 480 sq ft


$649.00


96 SF BLACK YOGA GARAGE EVA FOAM FLOORING GYM MAT


96 SF BLACK YOGA GARAGE EVA FOAM FLOORING GYM MAT


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96 Sq Ft Charcoal Yoga Puzzle EVA FOAM Flooring GYM MAT FAST SHIP NEW


96 Sq Ft Charcoal Yoga Puzzle EVA FOAM Flooring GYM MAT FAST SHIP NEW


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48 SF Tradeshow Booth Flooring GYM Foam EVA Mat Black


48 SF Tradeshow Booth Flooring GYM Foam EVA Mat Black


$349.90


EVA 6


EVA 6″x18″ High Density Foam Round Roller Set of 12


$215.40


192 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


192 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$209.00


192 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


192 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$209.00


168 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


168 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$189.00


168 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


168 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$189.00


144 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


144 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$164.00


144 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


144 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$164.00


192 SF Tradeshow Booth Flooring GYM Foam EVA Mat Puzzle Tiles Floor Mats shop


192 SF Tradeshow Booth Flooring GYM Foam EVA Mat Puzzle Tiles Floor Mats shop


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EVA Foam Gym Flooring Puzzle Mats 1/2


EVA Foam Gym Flooring Puzzle Mats 1/2″ thick 96 sq feet


$149.00


120 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


120 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$139.00


120 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


120 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$139.00


100 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


100 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$114.00


100 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


100 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$114.00


EVA 6


EVA 6″x18″ High Density Foam Round Roller Set of 6


$113.70


Exercise Gym Yoga Puzzle EVA Foam Tiles Mats Flooring


Exercise Gym Yoga Puzzle EVA Foam Tiles Mats Flooring


$100.00


Exercise Gym Mats EVA Foam Puzzle Mat Yoga Mat 120sf  (ABE163-12pack)


Exercise Gym Mats EVA Foam Puzzle Mat Yoga Mat 120sf (ABE163-12pack)


$99.00


96 SF CHARCOAL YOGA PUZZLE EVA FOAM FLOORING GYM MAT PUZZLE MAT FLOORING


96 SF CHARCOAL YOGA PUZZLE EVA FOAM FLOORING GYM MAT PUZZLE MAT FLOORING


$92.98


GRAY GYM YOGA PUZZLE EVA FOAM TILES MATS FLOORING 100FT GARAGE WORK SHOP FLOOR


GRAY GYM YOGA PUZZLE EVA FOAM TILES MATS FLOORING 100FT GARAGE WORK SHOP FLOOR


$92.98


72 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


72 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$89.00


72 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


72 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$89.00


Exercise Gym Mats EVA Foam Puzzle Mat Yoga Mat 90sf  (ABE163-9pack)


Exercise Gym Mats EVA Foam Puzzle Mat Yoga Mat 90sf (ABE163-9pack)


$79.00


48 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


48 SF BROWN EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$59.00


48 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


48 SF BLUE EVA FOAM MATS 1/2-INCH THICK INTERLOCKING PUZZLE MAT FLOORING


$59.00


EVA Foam Gym Flooring Puzzle Mats 1/2


EVA Foam Gym Flooring Puzzle Mats 1/2″ thick 24 sq feet


$59.00


24 Sqft 3/8


24 Sqft 3/8″ Soft Mat Foam Exercise Rollout Floor Yoga EVA 4′x6′


$57.99


24 Sqft 3/8


24 Sqft 3/8″ Soft Mat Foam Exercise Rollout Floor Yoga EVA 4′x6′


$57.99


24 Sqft 3/8


24 Sqft 3/8″ Soft Mat Foam Exercise Rollout Floor Yoga EVA 4′x6′


$57.99


J/Fit EVA High Density Foam Roller- 36


J/Fit EVA High Density Foam Roller- 36″ w/ Vinyl Cover


$55.95


INTERLOCKING HEAVY DUTY  EVA FOAM FLOOR PUZZLE WORK GYM MAT


INTERLOCKING HEAVY DUTY EVA FOAM FLOOR PUZZLE WORK GYM MAT


$49.99


48 SF Tradeshow Booth Flooring GYM Foam EVA Mat Puzzle Tiles Floor Mats shop


48 SF Tradeshow Booth Flooring GYM Foam EVA Mat Puzzle Tiles Floor Mats shop


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j/fit 36


j/fit 36″ High Density EVA Foam Roller with Vinyl Cover 20-0641 NEW


$49.20


J/Fit Striped Pattern EVA Foam Roller- 36


J/Fit Striped Pattern EVA Foam Roller- 36″


$48.95


J/Fit Textured EVA Foam Roller- 36


J/Fit Textured EVA Foam Roller- 36″


$48.95


SPRI EVA Foam Roller 36- Inch long x 6- Inch diameter


SPRI EVA Foam Roller 36- Inch long x 6- Inch diameter


$47.87


J Fit 20-0640 Premium Striped Textured EVA Foam Roller 36 in.


J Fit 20-0640 Premium Striped Textured EVA Foam Roller 36 in.


$46.80


J Fit Textured EVA Foam Roller 36


J Fit Textured EVA Foam Roller 36″ Green


$44.99


J Fit Textured EVA Foam Roller 36


J Fit Textured EVA Foam Roller 36″ Striped Textured


$44.99


J/Fit EVA High Density Foam Roller- 36


J/Fit EVA High Density Foam Roller- 36″


$43.95


Cando Extra Firm Blue EVA Foam Therapy Roller


Cando Extra Firm Blue EVA Foam Therapy Roller


$41.75


The best Short foam roller backroller black or blue EVA


The best Short foam roller backroller black or blue EVA


$39.53


ORE Pet EVA Bone Houndstooth Placemat


ORE Pet EVA Bone Houndstooth Placemat


$4.99


ORE Pet EVA Bone Houndstooth PlacematWhether a hunter, pointer, water dog or couch potato, canines love these Houndstooth patterned placemats — especially when there’s a bowl of food on top! Features bone shape and EVA foam rubber construction. Measures 12 x 18 inches, wipe clean….

Design Ideas Branch Mat, Qingke Wood, Brown


Design Ideas Branch Mat, Qingke Wood, Brown


$12.00


Design Ideas Branch Mat-Qingke Wood-Brown…

Duro-Med Ortho Bed Wedge with Blue Polyester/Cotton Cover, 8 x 20 x 24


Duro-Med Ortho Bed Wedge with Blue Polyester/Cotton Cover, 8 x 20 x 24




DMI 7 x 24 x 24 Foam Bed Wedge


DMI 7 x 24 x 24 Foam Bed Wedge



DMI 7″ x 24″ x 24″ Foam Bed Wedge Blue. The DMI 7″ Foam Bed Wedge provides a comfortable, gradual slope which helps to ease respirator problems while reducing neck and shoulder pain. Often recommended by doctors for the relief of heartburn, GERD, hiatal hernias, or while recovering from surgery. Relieves pressure on hips and lumbar and can help to reduce morning back pain. The polyester/cotton cov…


Puj Tub - The Soft, Foldable Baby Bath Tub


Puj Tub – The Soft, Foldable Baby Bath Tub




Lifeline 85 Piece First Aid Kit (Red)


Lifeline 85 Piece First Aid Kit (Red)


$19.99


1 PREMIUM-QUALITY CARRYING CASE1 CARABINER1 FIRST AID GUIDE1 SCISSORS1 TWEEZERS2 VINYL GLOVES1 EMERGENCY WHISTLE3 STING RELIEF PADS6 ANTISEPTIC TOWELETTES14 ALCOHOL PREP PADS1 TRIANGULAR BANDAGE1 5 X 9 COMBINE DRESSING20 SMALL BANDAGES10 BANDAGES10 BUTTERFLY CLOSURES1 KNUCKLE BANDAGE2 KNEE/ELBOW BANDAGES 1 4 X 4 STERILE GAUZE PAD2 3 X 3 STERILE GAUZE PADS4 2 X 2 STERILE GAUZE PADS1…

Timex Ironman

Timex Ironman
Wheaties FUEL Announced as the Official Cereal of the Ironman Triathlon
MINNEAPOLIS—-Wheaties® today announced Wheaties FUEL™ as the official cereal of the Ironman® Triathlon. With more than 50 qualifying events worldwide, “The Ironman” is regarded as the world’s most challenging endurance event, consisting of a 140.6-mile journey, including a 2.4 mile swim, 112 mile bike ride and 26.2 mile full-marathon distance run.
Timex Ironman Triathlon 30 Lap Watch Review

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TWO  (  2  )  2012 TIMEX Ironman Run Trainers  GPS   5K575  F5


TWO ( 2 ) 2012 TIMEX Ironman Run Trainers GPS 5K575 F5


$384.99


Timex Ironman Global Trainer Watch -GPS - Speed+Distance with Heart Rate Elite


Timex Ironman Global Trainer Watch -GPS – Speed+Distance with Heart Rate Elite


$360.00


Timex Ironman Global Trainer w/GPS and heart rate


Timex Ironman Global Trainer w/GPS and heart rate


$349.99


Timex Ironman Global Trainer GPS Watch w/ Heart Rate


Timex Ironman Global Trainer GPS Watch w/ Heart Rate


$339.93


Timex Ironman Global Trainer w/GPS and heart rate


Timex Ironman Global Trainer w/GPS and heart rate


$299.99


Timex Ironman Global Trainer GPS Speed+ Distance Watch


Timex Ironman Global Trainer GPS Speed+ Distance Watch


$279.93


Timex Ironman Run Trainer with HRM Black/Orange


Timex Ironman Run Trainer with HRM Black/Orange


$229.95


2012 TIMEX Ironman Run Trainer GPS   5K575  F5


2012 TIMEX Ironman Run Trainer GPS 5K575 F5


$229.95


Timex IronMan Race Trainer Heart Rate Monitor Kit


Timex IronMan Race Trainer Heart Rate Monitor Kit


$219.95


Timex IronMan Women's Race Trainer Heart Rate Monitor Kit: Black/Gray


Timex IronMan Women’s Race Trainer Heart Rate Monitor Kit: Black/Gray


$217.99


Timex IronMan Men's Race Trainer Heart Rate Monitor Kit: Black/Gray


Timex IronMan Men’s Race Trainer Heart Rate Monitor Kit: Black/Gray


$217.99


Timex Ironman GPS Run Trainer Sport Watch (HRM)


Timex Ironman GPS Run Trainer Sport Watch (HRM)


$209.99


NEW 2011 TIMEX IRONMAN RUN TRAINER GPS WITH HEART RATE MONITOR HRM  T5K575F5


NEW 2011 TIMEX IRONMAN RUN TRAINER GPS WITH HEART RATE MONITOR HRM T5K575F5


$200.00


Timex ironman global trainer GPS watch and heart rate monitor


Timex ironman global trainer GPS watch and heart rate monitor


$200.00


Timex Ironman Race Trainer Pro: Black


Timex Ironman Race Trainer Pro: Black


$194.99


Timex Ironman Race Trainer Pro: White


Timex Ironman Race Trainer Pro: White


$194.99


NEW Timex Ironman Midsize Race Trainer Heart Rate Monit


NEW Timex Ironman Midsize Race Trainer Heart Rate Monit


$191.09


* New 2010 TIMEX Ironman Global Trainer GPS  HRM *


* New 2010 TIMEX Ironman Global Trainer GPS HRM *


$190.00


Timex Ironman Run Trainer GPS with Heart Rate Monitor


Timex Ironman Run Trainer GPS with Heart Rate Monitor


$189.99


Timex Ironman Run Trainer Black/Orange


Timex Ironman Run Trainer Black/Orange


$189.99


Timex Ironman Global Trainer GPS Speed Distance Heart Rate Monitor Watch Hiking


Timex Ironman Global Trainer GPS Speed Distance Heart Rate Monitor Watch Hiking


$185.00


New Timex Ironman GPS watch + HRM global trainer bodylink system 5k444


New Timex Ironman GPS watch + HRM global trainer bodylink system 5k444


$179.00


NEW 2011 TIMEX IRONMAN RUN TRAINER GPS WATCH T5K549


NEW 2011 TIMEX IRONMAN RUN TRAINER GPS WATCH T5K549


$175.00


Timex Ironman Race Trainer Pro Kit White


Timex Ironman Race Trainer Pro Kit White


$174.95


Timex Ironman Race Trainer Pro Kit Black


Timex Ironman Race Trainer Pro Kit Black


$174.95


Timex Ironman Global Trainer Triathlon GPS,Heart Rate, Speed+Distance Watch


Timex Ironman Global Trainer Triathlon GPS,Heart Rate, Speed+Distance Watch


$149.95


Timex IronMan Race Trainer Heart Rate Monitor


Timex IronMan Race Trainer Heart Rate Monitor


$149.95


Timex Ironman Race Trainer


Timex Ironman Race Trainer


$149.95


Timex Ironman Bodylink Unisex Heart Rate Monitor Watch


Timex Ironman Bodylink Unisex Heart Rate Monitor Watch


$149.02


TIMEX IRONMAN GLOBAL TRAINER GPS WATCH/ DIGITAL 2.4 HEART RATE MONITOR T5K444


TIMEX IRONMAN GLOBAL TRAINER GPS WATCH/ DIGITAL 2.4 HEART RATE MONITOR T5K444


$144.99


TIMEX IRONMAN GLOBAL TRAINER GPS WATCH/ DIGITAL 2.4 HEART RATE MONITOR


TIMEX IRONMAN GLOBAL TRAINER GPS WATCH/ DIGITAL 2.4 HEART RATE MONITOR


$144.50


*NEW* Timex Ironman Race Trainer Kit Heart Rate Monitor Watch T5K263


*NEW* Timex Ironman Race Trainer Kit Heart Rate Monitor Watch T5K263


$129.99


NEW Timex Ironman Target Trainer Watch


NEW Timex Ironman Target Trainer Watch


$124.90


NEW Timex Ironman Target Trainer Watch


NEW Timex Ironman Target Trainer Watch


$124.90


Timex IRONMAN Sports Personal HeartRate Monitor NEW BOX


Timex IRONMAN Sports Personal HeartRate Monitor NEW BOX


$119.99


TIMEX IRONMAN 5K264 T5K264 HRM HEART RATE MONITOR WATCH


TIMEX IRONMAN 5K264 T5K264 HRM HEART RATE MONITOR WATCH


$119.00


NEW Timex Ironman Road Trainer Heart Rate Monitor Watch Red/Gray *QUICK SHIP*


NEW Timex Ironman Road Trainer Heart Rate Monitor Watch Red/Gray *QUICK SHIP*


$116.59


TIMEX IRONMAN RACE TRAINER 5K217 HEART RATE MONITER


TIMEX IRONMAN RACE TRAINER 5K217 HEART RATE MONITER


$109.99


TIMEX Ironman Road Trainer, 1 watch


TIMEX Ironman Road Trainer, 1 watch


$109.95


Timex Ironman Road Trainer Sports Watch Heart Rate Orng


Timex Ironman Road Trainer Sports Watch Heart Rate Orng


$109.93


NEW TIMEX IRONMAN RACE TRAINER HEART RATE MONITOR WATCH INDIGLO NIGHTLIGHT ALARM


NEW TIMEX IRONMAN RACE TRAINER HEART RATE MONITOR WATCH INDIGLO NIGHTLIGHT ALARM


$106.99


Timex Ironman Men's Race Trainer Heart Rate Monitor NEW


Timex Ironman Men’s Race Trainer Heart Rate Monitor NEW


$106.99


Timex IRONMAN* Race Trainer T5K219 Heart Rate Monitor


Timex IRONMAN* Race Trainer T5K219 Heart Rate Monitor


$105.99


Timex Ironman Road Trainer Heart Rate Monitor: Gray/Orange


Timex Ironman Road Trainer Heart Rate Monitor: Gray/Orange


$100.99


Timex Ironman Road Trainer Heart Rate Monitor: Gray/Blue


Timex Ironman Road Trainer Heart Rate Monitor: Gray/Blue


$100.99


Timex Ironman Road Trainer Heart Rate Monitor: Gray/Red/Silver


Timex Ironman Road Trainer Heart Rate Monitor: Gray/Red/Silver


$100.99


Timex Ironman GPS


Timex Ironman GPS


$100.00


Timex Ironman Global Trainer GPS Watch - Brand New - never opened


Timex Ironman Global Trainer GPS Watch – Brand New – never opened


$100.00


(3) TIMEX TRIATHOLON IRONMAN FITNESS SYSTEM FLIX 100M 100 LAP  ICONTROL ATLANTIS


(3) TIMEX TRIATHOLON IRONMAN FITNESS SYSTEM FLIX 100M 100 LAP ICONTROL ATLANTIS


$100.00


Timex 5F001 Ironman Heart Rate Monitor


Timex 5F001 Ironman Heart Rate Monitor


$99.99


Timex Bodylink System Speed + Distance T59561


Timex Bodylink System Speed + Distance T59561


$250.00


Hot Pricing! Just $149.95 after you type in code TMX59661 at checkout for this Timex Bodylink 59561 with Performance Monitoring Watch and GPS Speed + Distance Tranceiver….

Timex Corp T5K169A4 Men'S Digital Ironman Watch - Black/orange


Timex Corp T5K169A4 Men’S Digital Ironman Watch – Black/orange


$39.89


“TIMEX” MEN’S IRONMAN WATCH : Black/orange. Digital time chronograph. Alarm timer functions. 10-lap memory. Indiglo. Plastic display box….

Timex T5G941 Heart Rate Monitor Watch


Timex T5G941 Heart Rate Monitor Watch


$31.88


The affordable, entry-level Timex T5G941 is great for those just starting out with heart rate monitoring. This digital wristwatch-style monitor continuously tracks your heart rate via a comfortable, elastic chest strap (which fists chest sizes from 25 to 53 inches). The large, easy-to-read display recalls your activity time and average, peak, and minimum heart rate, and it includes 12/24 hour time…

Timex Personal Trainer Heart Rate Monitor


Timex Personal Trainer Heart Rate Monitor



Improve your health, track your intensity and help meet your weight loss goals by being in the know with a Timex HRM. The Timex Personal Trainer and Easy Trainer heart rate monitors deliver essential fitness management data in simple-to-operate watches.HEART RATE FEATURES:- Target Zone- Preset your desired heart rate exercise zone; Alarm notification when you are not in zone- Time in Zones- Spent …


Timex Ironman Men's Road Trainer Heart Rate Monitor Watch


Timex Ironman Men’s Road Trainer Heart Rate Monitor Watch


$64.50


Timex Ironman Road Trainer features target zones, average heart rate, recovery timer, max zone calculation, digital transmission and an owner replaceable battery.Features Included: 100-hour chronograph with lap and split, either in large digitsAlarm with 5-minute backupINDIGLO Night-Light10-workout memory chronograph or interval basedTarget heart rate zones with time in zone and audible alerts50-…

Timex Ironman Data Exchanger Two-Way USB Devuce


Timex Ironman Data Exchanger Two-Way USB Devuce


$100.00


114447 Features: Keep all of your data safely on your computer once you’ve passed the 10-workout memory on your heartrate monitor, simply plug it into your computer for quick downloading Specifications:…

Today Pedometer

Today Pedometer
For those of you who own pedometers?

How many steps have you taken today so far?

10,011

Body Makeover Part 1: MOVE, start today walk dance jump


Hip Pedometer


Hip Pedometer



The Omron Hip Pedometer HJ-151: a feature-driven accelerometer pedometer specially designed for aerobic activity….


Omron HJ-150 Hip Pedometer


Omron HJ-150 Hip Pedometer


$11.46


A basic accelerometer pedometer great for everyday use. Reach for a goal of 10,000 steps a day and monitor your progress with Omron HJ-150….

Omron HEM-670IT Wrist Blood Pressure Monitor with APS (Advanced Positioning Sensor) and Advanced Omron Health Management Software


Omron HEM-670IT Wrist Blood Pressure Monitor with APS (Advanced Positioning Sensor) and Advanced Omron Health Management Software


$77.99


Wrist blood pressure monitors are portable, accurate and simple to use. They provide a convenient choice for those who want a second unit for away from home or who have trouble placing a cuff on their arm. The Omron HEM-670IT Wrist Blood Pressure Monitor uses Omron’s patented IntelliSense technology, which inflates the wrist cuff to the ideal level with each use and offers fast, personalized, and …

Omron HJ-720ITC Pocket Pedometer with Advanced Omron Health Management Software


Omron HJ-720ITC Pocket Pedometer with Advanced Omron Health Management Software



Althea Running

Althea Running

High Intensity Interval Training for More Effective Workouts

Losing weight really has one basic premise: burn more calories than you take in. By inducing a calorie deficit, your body turns to your fat stores for energy. Most people often resort to doing traditional cardio workouts to burn calories. These types of exercises usually involve getting on a machine, like a treadmill or an exercise bike, and running or pedaling at a fast, steady pace for 30 minutes or more. However, these exercises use up a lot of time, and they can be quite hard on your joints, plus the tendency to become and repetitive and boring. A more effective type of calorie-burning workout is the high-intensity interval training (HIIT) workout. It takes up less time, provides variety for workouts, and is a more effective calorie-burners.

Basic Premise of Interval Training

Essentially, HIIT exercises are exercises that vary in pace from a moderately relaxed speed to a very fast pace that requires near-maximal effort. The exercises alternate between 2 to 3 levels of intensity done in short durations. The alternating periods allow your body to perform at higher intensity levels which usually cannot be sustained for prolonged periods of time.

Example of HIIT

An example of an interval training exercise would be to alternate your jogging pace and sprint pace on a treadmill or track. After a 5-minute warm-up period, you will then jog at a moderate pace for 1 minute followed by a sprint run for 20 seconds. This is considered one interval. You will then repeat this alternating jog-sprint interval 6 to 10 times. After 10 intervals, you can then do a cool-down jog for 5 minutes. The total length of this exercise, including warm-up and cool-down, is approximately 16 to 22 minutes.

You can do interval training with any exercise machine, like the exercise bike or the rowing machine.

Feel the Burn

The main advantages of HIIT workouts is that you will burn more calories in less time than you would by exercising at a steady pace for 30 minutes or more. The intervals where you exert near-maximal effort pushes your body’s metabolism to a higher gear, thus burning more fat than if you were moving at a steady pace. The relatively longer slow intervals allow your body to recover and prepare for the next high-interval set.

More Efficient Combined Training

The shorter time it requires to do these exercises also means you can fit in HIIT after your weight-training exercises. This will boost your metabolism quickly, without your body lapsing into the post-weights anabolic phase it would if you do cardio. This means that your body will correctly be repairing muscle after both sets of exercises are done. If your body were to lapse into its anabolic phase while you were doing traditional cardio exercises after your weight training, your muscular growth will be impaired.

High-intensity interval training is a more efficient way to lose more weight through calorie-burning. Ask your trainer to help you program HIIT into your training program. Remember, though, that you need to always consult your doctor before starting any exercise program.

About the Author

Copyright (c) Althea Marie Tan – The Content Annex is a content development company that offers comprehensive writing solutions for busy entrepreneurs. Visit http://www.thecontentannex.com for more information.

Tribe 17 – Ep. 1 – Running Boy – Althea Capra

Step Distance

Step Distance
Krohn Racing Covers More Distance in GRAND-AM
Daytona, June 29, 2010: As we enter Round 8 of 12 in the 2010 GRAND-AM Rolex Sports Car Series, the No. 75 Krohn Racing Ford Proto-Auto Lola of Tracy W. Krohn and Nic Jönsson tops the lap charts. The No. 75 Krohn entry has completed more laps than any GRAND-AM DP car this season (1,501 of 1,548).
Distance Fighting – Step & Quarter Turn Footwork (basics)

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Cycling: UCI, WADA deny rift over biological passport

GENEVA(AP) — The International Cycling Union and World Anti-Doping Agency have denied claims they clashed over how to manage the biological passport program to catch drug cheats.
Go Greener – cycling to work

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Iron Arm

Iron Arm

How to Hit Solid Iron Shots Time After Time

One of the most common problems in golf is the inability to hit solid iron shots. Many golfers struggle with this, and yet it if you can learn how to do it correctly, you will drastically improve your golf scores. In this article I want to share with you 3 tips that helped me learn the art of hitting solid iron shots everytime.

1.One of the main things that you need to realize is that in order to hit solid iron shots, it is important that you have a good stance. This will increase your chances of success, by giving you a stable base to build a repeatable swing. You need to make sure that your hips, arms, and shoulders are all aligned at the target, which will help you out dramatically. Also be sure to incorporate the proper amount of knee flex, and always bend from the waist.

2. The next thing that you need to do is incorporate a light grip pressure, and make sure that you take the club back low and slow. This will enable you to hit better golf shots consistently, because your arms will be relaxed. Also, the tempo of your takeaway and backswing is important because it sets the tone for everything elseeverything else in motion.

3. You should start the with downswing with your hips, not your arms in order to hit solid iron shots. If you start your downswing by turning your hips toward the target then the club will come into the proper position on the downswing. This will ensure that you come into the ball at the ideal angle, which will help you hit solid iron shots time after time.

These are three tips I used to start hitting better iron shots, however if you are really interested in learning how to hit solid iron shots, I have a resource that you need to check out. It would be a shame if you did not see it.

 

About the Author

Do you want to learn how to Hit Solid Iron Shots each time you play? If so then visit http://swing-a-golf-club.blogspot.com for instant access!

Iron arm from Shaolin Temple

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