Welcome Catherine White Rogers

catherine-m-white-rogers-1Catherine White Rogers will take you and your business to the next level by walking you through the steps that will expand your horizons, push you out of your comfort zone, and move you beyond the potential you think you have and toward the potential you truly do have. 
  • Your potential is more than what you think you are capable of right now, at this very moment in time. 
  • Your potential is about the future and what you can learn, the knowledge you can gain, the skills you can develop, and the talents you can create. 
  • No matter where you are at in your life right now, Catherine can take you further than you thought possible.
Catherine has always been compassionate for others and has a gift for bringing out the best in them. Click here for more from Catherine White Rogers Because of her caring nature and her drive for personal growth, many have looked to her as a source of support and inspiration. She loves to help people become something more than what they see themselves to be by opening their minds to something greater.
As a coach, author, and speaker, Catherine enjoys being inventive and developing new tools to help you get what you want out of life and from your business. She will help you find your true passion, build the business to you desire, and reach your goals and dreams.
Catherine’s hobbies include spending time with her family, hosting get-together’s with friends, dancing, exercising, being in the outdoors, learning something new, and finding new strategies for generating success.
If you are ready to take your life and business to the next level, schedule a session with Catherine today!
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Dynamic Warm-ups for Youth Atheletes

By Therapeutic Associates Northlake Physicial Therapy Fall youth sports are in full swing this time of year, and our kids are more active than ever. Proper warm ups before engaging in any sport are very important to avoid injuries. Dynamic stretching is becoming more commonplace in professional and collegiate athletics, and a trickle down has been seen in high school and youth athletics as well. It is based on repetitive completion of whole body movement patterns in order to increase blood flow to the muscles. This aids in raising core and muscle temperature, creating improved flexibility and decreased risk of injury. These repetitive movements aid in warming up not only the muscles, but the nervous system as well, allowing the nerves to fire more efficiently and improving recruitment of your muscles for balance and stability. Listed below are simple dynamic warm ups you can add to any existing warm up routine in your sport.   Baseball Lunge Walk Straight March Quad Pull Walk Inside / Outside Taps Skipping Carioca Run Shoulder Twists Side Reach Pull Position Arm Crossovers     Basketball General Dynamic Warm Up Forward Jog/Back Pedal Skip with Arm Swing / A Skip Lateral Shuffle Carioca with Hip Drive High Knees Back Jog Lateral High Knees Walking Lunges Explosion Runs Scissor Jumps Vertical Jumps Bounding Golf To avoid injury and play your best, it is critical to warm up before golfing. Static stretching (long holds in stretch positions) is great for overall flexibility but doesn’t properly prepare you for a round of golf. Dynamic stretching is a much better way to warm up and takes only 5 – 7 minutes. Hitting balls is a great dynamic warm-up as it helps with coordination and confidence, and is certainly recommended as part of a pre-round routine. It is, however, strongly recommended to perform a few minutes of dynamic warm-up BEFORE hitting the driving range. This eliminates the risk of taking bad swings before your muscles and joints are ready to go. Investing a few minutes before hitting the range is well worth the time. Wide Grip Twist Inside Taps/Outside Taps Lunge and Reach Leg Swings Crossover Twist Pivot Twists   Running A proper warm-up routine is a vital component of any athletic participation. The intent of this activity is two-fold: 1) warm the body’s muscles and soft tissues for optimum performance and 2) reduce the risk of injury from overloading inadequately prepared muscles. Traditional warm-up routines have incorporated static stretches. These prolonged holds are designed to increase the length and flexibility of specific muscles or muscle groups. Recent evidence, however, suggests that static stretching prior to activity actually inhibits performance. Static stretches are still useful as part of a cool-down routine, but doing them as part of a warm-up routine may actually be more detrimental than beneficial. A ‘dynamic warm-up’ is a more useful way of preparing the body for athletic involvement. Dynamic stretches target the same muscle groups, but instead incorporate only 1-2 second holds. The intent of these movements is to promote muscular flexibility in a way that prepares the body for similar movements during the activity or sport. Warm-up: A full body warm-up routine (i.e. brisk walking, light jogging, jump rope) of approximately five minutes should precede the dynamic stretching series. Perform each activity for approximately 30 yards, 1-2x each Heel Walk / Toe Walk Walking Quadriceps Pull Stretching Lunge (Hip Flexors) Grapevine / Carioca Walking Knee Tuck Walking Hamstring Stretch Walking Figure 4   Soccer All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).   Lateral Cone Hops Single-Leg Cone Hops Explosion Runs Vertical Jumps Bounding Forward/Backward Cone Hops Diagonal Runs Scissor Jumps Single-Leg Calf Raises    Tennis With the below exercises, anytime an athlete is on one leg, emphasize a straight support leg, rise up on toes, good body control/balance, with strong gluteus and calf contractions. All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward). LOWER EXTREMITY Lunge Walk Inside/Outside Taps Quad Pull Walk Straight March Skipping Carioca Run UPPER EXTREMITY Shoulder Twists Side Reach Pull Position Arm Crossovers     Volleyball General Dynamic Warm Up Forward Jog/Back Pedal Skip with Arm Swing / A Skip Lateral Shuffle Carioca with Hip Drive High Knees Back Jog Lateral High Knees Walking Lunges Explosion Runs Scissor Jumps Vertical Jumps    
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5 Foot Bumps That are not Bunions

berg-septWith Victoria Beckham's bunions constantly in the media, it's no wonder it's the first thing people think about when they start to notice a bump on their foot. But--not all bumps are bunions! Here are some other conditions that result in a bump: Neuroma - is an overgrown bundle of nerves that most often runs between the 3rd and 4th toe. High heels or narrow shoes and high impact exercise such as running are most often the culprits. Capsulitis- is often misdiagnosed as a Morton's neuroma because the symptoms can be similar. But instead of the nerve being the problem the ligaments surrounding the toes becomes inflamed. Faulty foot mechanics--where the ball of the foot beneath the toe joint takes on a lot of weight-bearing pressure--is the primary cause. Other foot problems that can cause capsulitis are: having a second toe longer than the big toe, an unstable arch, and tight calf muscles. Bursitis - is an inflamed fluid-filled sac that develops between the Achilles tendon and the heel bone as a result of repetitive movements such as those made by athletes. Initially the sac develops as a protection from micro trauma that occurs from the repetitive movements, but eventually the sac also becomes inflamed leaving the person with bursitis. Haglund's deformity - is often a precursor to bursitis. It's also known as "pump bump", because it most commonly affects women who wear rigid pump style shoes. Three factors make this deformity more likely in addition to wearing pumps: high arched feet, tight Achilles tendon, and faulty foot mechanics. Osteoarthritis - typically occurs in people over 50. It shows up as swollen joints. It's the most common secondary diagnoses when a person comes in thinking they have bunions. Arthritis is most treatable at the beginning stages. It's important to get your feet checked out so that proper treatment for your condition can be started right away. Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online. Get our free foot book "No More Foot Pain", mailed directly to your home. Photo credit: Wikimedia Commons. This is not  Victoria Beckham but Heike Drechsler, a German Olympian who took home two gold medals for the long jump; I have no idea if she has or had a bump, but she easily could have from all that jumping.) Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs. Follow Dr. Berg on Facebook, Twitter, and Google+  
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Too Many Meetings and Not Enough Time for Them All?

by Kevin Love 1-empty-conference-room In this day and age, in-person meetings are becoming less and less of a necessity. The following 3 conferencing services will allow you to skip them all together, allowing you to hold meetings remotely instead. Try one for your next meeting, or test them all to see which one works best for you. Uber Conference Uber Conference is so simple to use. You don't even need a PIN to join the call. It gives you screen sharing, a recording system, excellent controls for the host, and lets you share documents (support is offered for Google Drive, Dropbox, Box, and Evernote). It can call participants and have them join a conference before or during the call. UberConference also works with social networks like LinkedIn and Twitter so anyone can view an attendee's job title, company name, and recent Tweets. You have a choice between the free version or a paid business plan. Their free plan includes all of the main features and unlimited calls for up to 10 participants, unlike most of their competitors’ no-charge options. The business plan gives you a local phone number, a "call me" feature, recurring conferences, and more. It can also accommodate up to 100 callers. For an additional cost, a toll-free number is available with the business plan. Go To Meeting Go To Meeting supports web-based audio meetings and high-def video conferencing. The included chat tool allows the host to communicate with individual callers. While it doesn't boast all of the bells and whistles of other services, it's reliable, competitively priced, and works well on various mobile devices. There's a free plan for meetings with up to 3 participants, along with monthly or annual subscriptions. The paid plans accommodate up to 10, 50, and 100 attendees. WebEx Popular among businesses large and small, www.webex.com provides reliable audio and video conferencing as well as screen sharing and a wealth of interactive features. First, there's WebEx Meetings Free for up to 3 participants. Second, there's WebEx Premium, which provides 3 different plans for meetings of up to 100 people. There are also plans for webinars, training centers, and support centers. The video conferencing feature offers a full-screen mode, split screen, and video feeds. Other features include annotation tools, whiteboarding, a shared presenter mode, personal meeting rooms, and mobile apps. Hosts who want attendees to join without dialing a number or entering a passcode can use the call me feature (available with a premium plan), which calls attendees and automatically brings them into a meeting. While UberConference is becoming my favorite due to it's sheer ease of use and abundance of features, all 3 of these options are worth a try to find the right one for you and your business. What's your favorite conferencing service? Let us know in the comments!
Kevin Love, North Seattle Chamber board member

Kevin Love is the founder of Backstage Interactive, a digital marketing, web design and development firm. He serves on the board of the North Seattle Chamber of Commerce, and currently holds the position of Chamber President. Connect with him on Twitter and Facebook.

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Welcome Saint Anne Nursing and Rehabilitation Center

Saint Anne Nursing and Rehabilitation Center is a 47-bed family owned skilled nursing facility in North Seattle. We are conveniently located just north of Sandpoint in the very desirable Meadowbrook neighborhood. Providing post-acute nursing and rehabilitation services as well as long term care, we pride ourselves on meeting the needs of the whole person whether it is for rehabilitation or simply aging with dignity. Through individual care planning we treat our residents based on their specific needs. Our goal for our rehabilitation clients is to get them back to their highest level of independence and able to return to their desired discharge site. In order to ensure a smooth and successful transition of care our   therapists will evaluate and assess the individual in their home setting and make recommendations for any adaptations required. For our aging and long term residents, we focus on providing what the resident and their family envision for optimum quality of life. At Saint Anne we celebrate activities and events that are creative and fun and at the same time provide the opportunity for everyone to participate regardless of their level of function. We firmly believe that It is much easier to get better if you can have some fun along the way. We would love to meet you. Please stop by for a tour of our community at Saint Anne Nursing and Rehabilitation Center. Saint Anne Nursing and Rehabilitation Center 3540 NE 110th ST. Seattle, WA 98125 (206)-363-7733 (206)-363-1876 Website: Saintannenursing.com Email contact: maritasmith@comcast.net
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My name is Ralitsa Potter and I work for Coldwell Banker Danforth, because the company shares my passion for excellent customer service and unparalleled value proposition.
I have had more then 15 years experience in sales and marketing, which is invaluable in helping me relate to my real estate clients and offer the best customer service. I am able to visualize how exactly your dream house looks and to strictly follow your "terms and conditions" for searching it until you hold your keys.
I am extremely focused on details - an attribute which buyers and sellers appreciate at contract time and can certainly count on me.  Ralista PotterI have a special place in my heart for young families starting out and needing clarifications and updates during the overwhelming process of buying their first home.
When I show homes to new buyers I use my experience to see the infinite possibilities for them and I know what will add value to a particular home and what will work for their specific budget.
My hobbies are painting fairy tales and traveling around the globe, recognizing different cultures and learning foreign languages.
I am looking forward to being your guide in the real estate world and seeing your dreams become reality.
Ralista Potter
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Welcome Hellbent Brewing Company!

We at Hellbent Brewing Company opened our doors in Lake City, Seattle in 2015. Our goals were to contribute to the Northwest's already sterling reputation for serving great craft beer and to build a gathering place where people could congregate happily and discuss the issues of the day. Three of our four owners--Brian, our brewer, Randy, our salesperson, and Jack, our operations manager--run the business.
We were fortunate to find the C.M. Hoskins Building, which housed a metal fabrication business that had been converted from a 70s-era Chinese restaurant, directly across Lake City Way from Fred Meyer's. We gutted the building but preserved the unique appearance of the original structure. We installed a 20 barrel brewery and built a 3,000 square foot tavern, which includes an event space, a game room, and a large, southwest-facing patio. Rain or shine, it's a fantastic place to hang out, meet your neighbors, or watch sports on one of our seven big screen TVs.
From the start, Lake City and the surrounding neighborhoods have welcomed us with open arms. We have been honored with the opportunity to partner with numerous local charities and help raise money and awareness for many worthy causes. So far, we have contributed to local schools, food banks, toy drives, and animal welfare organizations, and we will continue to emphasize community service as one of our core values.
We're extremely proud that our beer is served in some of Seattle's finest restaurants and most cherished dives. Thanks to this wonderful community, our charming, hard-working staff, and our masterful brewer, we are thriving.
We offer an array of delicious ales year-round, as well as seasonal lagers and Belgian styles. We hope to continue to grow, make better and better beer, and help make this neighborhood the best place it can be.
Please, come check us out when you can. If you have questions, call Jack at email him atinfo@hellbentbrewingcompany.com.
Hellbent Brewing Company
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Who Determines the Value of a House?

windermere matthew's footer Commonly I am questioned, “What is that house worth?” and my typical response is, “I am not sure what that house would sell for.” This stumps a lot of people, after all I am a real estate agent, shouldn’t I know exactly what every single house is worth? Well, not exactly. There are three factors that greatly determine the value of a house.
  1. Location: This factor is by far the biggest determination of a houses value and the only one that cannot be changed. Did you hear about the 4 bed, 3 bath, 3500 sq ft new construction for $300,000? Well, it isn’t located in Seattle, that is for sure.
  1. Attributes: How many bedrooms? Bathrooms? Square feet? Is there a basement? How old is the house? All of the houses “stats” influence the value. Some attributes affect the price of the house positively while others affect it negatively.
  1. Condition: Is the house new construction? Has the house been maintained properly? How is the roof? Is there termite damage? Mold? How is the landscaping?
So after we know the location, attributes and conditions, who prices the house? It might sound strange at first, but it is not who that prices it, it’s what. The market determines the value of your house. The value is not determined when a real estate agent walks through your home and tells you it should be put on the market for $600,000. It is not determined when the house is listed for $600,000. It is not determined when an appraiser tells you it’s worth $600,000. The value is determined when a house has been purchased after it has been given adequate and fair market exposure. Adequate market exposure means buyers have had a chance to see it, (the internet makes this almost instantaneous). Fair market exposure means that the sale was on an open market and not between family members or an off market sale. With the help of a real estate professional you can estimate the value of your home and get it ready for the market, however, the exact value of your home is to be determined by a competitive and open market. As always, if you have any questions, general or specific, do not hesitate to give me a call. Your Realtor for life, Matthew Ely    
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Northeast Seattle Housing Market; Is everything selling for 20% over the listed price?

One of the most common things I hear is, “The Seattle housing market is crazy right now, everything is being sold at 20% over list price,” and in some cases that is true. Whether you are looking to buy a house, townhome or condo, the supply just isn’t meeting the demand, and this can create scenarios where homes sell for more than they list. If a home is listed at $500,000 and sells for $500,000, then it sold for 100% of the Listed Price. If that same listing was to sell for $550,000, then it sold for 110% of the Listed Price. Inversely, if the home sold for $450,000, then it sold for 90% of the List Price. This concept is called Percent of Listed Price and the formula is as follows: Percent of Listed Price is: Windermere may graph So, is everything going for 120% of the listed price? Well certainly some homes are, but if we look at all of the homes sold in Northeast Seattle over the last year, we find that the average Percent of Listed Price has gone no higher than 112% (July of 2015). In fact, in the last three months the average Percent of Listed Price has been under 100%, meaning that there are more properties selling for less than what they were listed for. So what does this mean for home buyers in Northeast Seattle? Well, it depends on the houses you are looking for, the more desirable the house - the more likely it will go over its listed price. And for people thinking of selling their home, you are not guaranteed 20% more than you list the property for. It is actually more important than ever to price your property properly, but that is a whole other topic. If you have any questions, general or specific, do not hesitate to give me a call. Your Realtor for life, Matthew Ely windermere matthew's footer  
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From the Townsquared Community

One of the questions I get most as an independent creative is, "Don’t you get lonely?" Frankly, not often—I happily spend most of my days working alone, save when I ask my dog whether a font choice is too sassy or sterile or whatever (he often falls asleep during these conversations).

That’s not to say I don’t feel the crushing anxiety of operating in my own bubble. There are plenty of Friday Night Lights–worthy pep talks playing on loop in my head. But some degree of solitude is inevitable. The better and more focused we get at doing what we do as independent workers, there are fewer people who understand what that's like.

Building something new might leave us feeling alone and invisible, but that solitude is everything—especially when it comes to creativity. There are too many people who keep their passions at arm’s length, simply because they're terrified of being alone. It’s a valid fear but a limiting one. We need more people who aren’t afraid to tell stories, build tools, and change communities. By embracing solitude, we give each other the permission to reach for what we really want, to fill the tiny voids we see in the world. Here's how I've learned to do that.
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At the beginning of your experience working for yourself, projects are easy to dismiss—too hard, too silly, already done by someone more famous or impressive than you. And it isn't just you. Other people are also pretty quick to tell you an idea is stupid. It’s seldom out of malice, but rather a well-meaning attempt to keep you from wasting your time. Still, the wolves of public opinion can begin to circle, rattling you to the point of not starting at all. An idea, all on its own, is difficult to evaluate. You have to put it on paper to figure out what it really is; imagination only takes us so far. There’s a reason the startup world has created so-called "startup incubators." Little glints of inspiration, if properly nourished, can have big results. But that doesn't mean your most creative ideas are doomed without the support of a tight-knit community. Individual grit is a more important factor than we tend to give it credit for. Ideas are meant to eventually live in the real world, but before they’re fully formed, it’s too easy to lose your nerve. As a rule of thumb, I've learned that if something catches my attention, it’s worth fleshing out, even if it fails. Your inklings and obsessions might be embarrassing, juvenile, or old hat. Just remember that at one time Twitter was just a silly status app, Slack was the billionth chat client in a sea of chat clients, and Harry Potter was yet another orphaned boy wizard.


Working by yourself can be a lonely experience for another reason, too. While there's no one raising skeptical eyebrows about your work, there's also nobody on the sidelines cheering you on. So it’s important to learn how to cheeryourself on. I've found that that starts with embracing your own working habits. Come what may, you’ll know how to stoke your own inspiration under circumstances others would find distracting or unproductive—and simply developing that skill can feel empowering. You’ll learn how to work when your couch and Netflix are calling your name, or exactly what Konami code to Google to get an answer.


I get a bit fixated on preserving my process work. It’s vital to have frequent check-ins with yourself to see how far you’ve come and all the avenues you’ve explored. If things get tough, you'll want to be able to refer to past projects and confirm for yourself that it’s been tough before. It’s also a relief to see that you’re getting better and better year after year. When I’m feeling down about writing, I’ll pull up some essays from years past, and it becomes obvious that I’m getting better.


A popular tactic I’ve seen is to create marketing pages or press releases for products that don’t even exist yet. Envisioning the end product, and who you’re building it for, can keep you focused on the work. I’ll often think of a younger version of myself who would have loved to read that story or use that app.


Sure, "keep going" probably sounds like overly chipper, vague advice—and it might be, but unfortunately, it's some of the best I can give. Buddhists might remind us that everything is temporary. We typically regard this as an invitation to be present, to enjoy the good times, but we forget that it applies to the bad times as well. In my experience, if you keep at anything long enough, no matter how infuriating or baffling it can feel, it’s impossible to stay a beginner forever. It's here where abject stubbornness is a great asset. You’ve got to be comfortable with digging in and pushing like hell. After all, nothing cures the loneliness and anxiety of doing solo work like doing the work. It’s the only way forward. Ash Huang is a designer and writer in San Francisco. Visit her at ashsmash.com and follow her on Twitter at @ashsmash. http://www.fastcompany.com/3059317/your-most-productive-self/how-ive-learned-to-thrive-with-the-loneliness-of-freelancing
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