Serving as the USA National Sambo Team Coach and Champion (the official martial art style of Russia) and the 3rd style of international wrestling recognized by FILA, Scott Sonnon was awarded the Honorable Master of Sport for his contributions to his sport. First exposed to kettlebell lifting in Russia in 1996 for sport-specific applications in Sambo, and combat-applications with the Russian Special Forces (Spetsnaz), Scott began rigorous study and application in professional sports and the real world of military and martial art fighting. Scott studied with the two most well-known coaches in kettlebell lifting: Valery Fedorenko and Pavel Tsatsouline.

Due to his array of childhood physical and learning disabilities, Scott developed a unique coaching style based upon teaching motor development in a universally successful manner that all people can benefit, not just the elite 2% who can learn just be copying a technique. The name Coach Sonnon as he is known to his students, has become synonymous with Health-First Fitness in that Scott s approach has become a guaranteed method of improving one s fitness in a pain and injury free manner, one that bolsters immuno-function (a fortress strong immune system), enhances proprioceptive awareness (our bodymind ) and improves the over-all essential synergy of the myofascial matrix (the origami like net of connective tissue which gives us grace, poise and mobility.)

In 2007, he became the Combat Advisor for the World Kettlebell Club (WKC), and designed The Official Kettlebell Warm-up and Cool-down Programs for the WKC which he now teaches internationally with Kettlebell World Champion Record Holder, Valery Fedorenko. In 2008, Fedorenko appointed Scott as his first “Master Coach” due to his educational contributions to kettlebell lifting. Scott now travels the world teaching his famous Circular Strength Training System, with his patented Clubbell and with the Kettlebell Foundation techniques you will learn herein.

The Official Kettlebell Foundation Lifts DVD – 17 Exercise Techniques

1. The Official Kettlebell Foundation Introduction to Kettlebell Lifting

2. The Official Kettlebell Foundation Breathing Techniques

- 1. The Official Kettlebell Preparation Breathing Technique

- 2. The Official Kettlebell Recovery Breathing Technique

- 3. The Official Kettlebell Survival Breathing Technique

- 4. The Official Kettlebell Performance Breathing Technique

- 5. The Official Kettlebell Flow Breathing Technique

3. The Official Kettlebell Foundation Rest Positions

- 1. The Official Kettlebell 7 Component Rack Position

- 2. The Official Kettlebell 7 Component Overhead Position

4. The Official Kettlebell Foundation Lifting Techniques

- 1. The Official Kettlebell Swing

- 2. The Official Kettlebell Clean

- 3. The Official Kettlebell Press

- 4. The Official Kettlebell Push Press

- 5. The Official Kettlebell Jerk

- 6. The Official Kettlebell Half Snatch

- 7. The Official Kettlebell Snatch

- 8. The Official Kettlebell Long Cycle Clean Press

- 9. The Official Kettlebell Long Cycle Clean Push Press

- 10. The Official Kettlebell Long Cycle Clean Jerk

5. The Official Kettlebell Foundation Training Programming Protocol

The Official Kettlebell Foundation Mobility Warm-Up DVD – 29 Exercise Techniques

1. The Official Kettlebell Foundation Introduction to Kettlebell-Specific Joint Mobility

2. The Official Kettlebell Foundation for Neck Joint Mobility

- 1. The Rooster

- 2. The Stevie Wonder

3. The Official Kettlebell Foundation for Shoulder Joint Mobility

- 1. The Arm Screw

- 2. The Shoulder Circle Squat

- 3. The Handcuff

- 4. The Gracie

- 5. The Eagle

4. The Official Kettlebell Foundation for Elbow Joint Mobility

- 1. The Steeple

- 2. The Hitchhiker

- 3. The Drill Bit

- 4. The Armbar

5. The Official Kettlebell Foundation for Wrist Joint Mobility

- 1. The Lateral

- 2. The Rack Circle

6. The Official Kettlebell Foundation for Hand Joint Mobility

- 1. The Rack Roll

- 2. The Overhead Roll

7. The Official Kettlebell Foundation for Thoracic Joint Mobility

- 1. The Isosceles

- 2. The Sway

- 3. The Taichi Twist

8. The Official Kettlebell Foundation for Pelvic Joint Mobility

- 1. The Hula Hoop

- 2. The Salsa

9. The Official Kettlebell Foundation for Lumbar Joint Mobility

- 1. The Helix

- 2. The Bob and Weave

10. The Official Kettlebell Foundation for Hip Joint Mobility

- 1. The Hip Root

- 2. The Four Corner Balance Drill

11. The Official Kettlebell Foundation for Knee Joint Mobility

- 1. The 12-6 Infinity

- 2. The 9-3 Infinity

12. The Official Kettlebell Foundation for Ankle/Foot Joint Mobility

- 1. The Fox Walk

- 2. The Foot Roll and Curl

13. The Official Kettlebell Foundation Mobility Warm-Up Follow-Along Program

The Official Kettlebell Foundation Compensatory Cool-Down DVD – 24 Exercise Techniques

1. The Official Kettlebell Foundation Introduction to Compensatory Movement

2. The Official Kettlebell Foundation for Neck Compensations

- 1. The Bicycle Plow

- 2. The Neck Roll Tripod

3. The Official Kettlebell Foundation for Shoulder Compensations

- 1. The Down Dog

4. The Official Kettlebell Foundation for Elbow Compensations

- 1. The Locust

- 2. The Elbow Lever

5. The Official Kettlebell Foundation for Wrist/Hand Compensations

- 1. The Seal Walk

- 2. The Ground Drill Bit

6. The Official Kettlebell Foundation for Thoracic Compensations

- 1. The Rabbit Camel

- 2. The Kneeling Side-Bend

- 3. The Tripod Lift

- 4. The Twisted Chair

7. The Official Kettlebell Foundation for Pelvis-Lumbar Compensations

- 1. The Forward Fold

- 2. The Up Dog

- 3. The Shoulder Bridge

- 4. The Wind Removing

8. The Official Kettlebell Foundation for Hip Compensations

- 1. The Seated Spinal Twist

- 2. The Shinbox Switch

- 3. The Ground Scorpion

9. The Official Kettlebell Foundation for Knee Compensations

- 1. The Samurai Shift

- 2. The Cossack Squat Switch

- 3. The Shin Roll

10. The Official Kettlebell Foundation for Ankle/Foot Compensations

- 1. The Samurai Lift

- 2. The Squat Creep

11. The Official Kettlebell Foundation Compensatory Cool-Down Follow-Along Program

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Microsoft has released the first service pack (SP1) for Office for Mac 2011. The SP1 will update Office for Mac 2011 to version 14.1.0. The SP1 update contains several changes that add functionality and improve security, stability, reliability, and performance, in addition to fix critical issues and vulnerabilities that an attacker can use to overwrite the contents of a computer’s memory by using malicious code.

Improvements for all Microsoft Office for Mac 2011 applications

Security is improved.

This update fixes vulnerabilities in Office 2011 that an attacker can use to overwrite the contents of your computer’s memory with malicious code. For more information, see the security bulletin that was listed earlier in this document.Stability is improved.

This update fixes an issue that causes Office 2011 applications to close unexpectedly when you open or use Office 2011 applications.Alt Text authoring is included.

This update enables the authoring of Alt Text for objects, such as shapes, pictures, tables, charts, SmartArt, and movies in Office 2011 applications.

Improvements for Microsoft Excel for Mac 2011

The Solver add-in is included.

This update includes functionality that lets you install the Solver analysis tools in Excel 2011.Reliability is improved when read-only options are enabled.

This update fixes an issue that causes the open option to fail when open as read-only is available.Stability is improved when pasting large datasets.

This update improves stability when a large dataset is pasted into a filtered range.Save functionality is improved.

This update fixes an issue that prevents some documents from being saved if they contain comments.Conditional formatting is improved.

This update fixes an issue that causes conditional formatting rules to fail when the rules are applied to a PivotTable report.Page settings are retained.

This update fixes issues that cause incorrect page settings to be applied.Printing is improved.

This update fixes an issue that causes the wrong pages to print when specific pages are selected.

Improvements for Microsoft PowerPoint for Mac 2011

Password protect functionality is included.

This update includes functionality that lets you protect presentations in PowerPoint 2011 by using a password.Print Preview is improved.

This update fixes an issue that causes Print Preview not to update correctly.Save as Pictures respects slide dimensions.

This update fixes an issue that causes slide dimensions not to be respected when Save as Picture is used.Playback of recorded narration is improved.

This update fixes an issue that causes narration to drop out during playback.Rehearse mode is improved.

This update fixes an issue that causes a slide show not to automatically advance slides when Rehearse mode is used.

Improvements for Microsoft Outlook for Mac 2011

Synchronization functionality is updated.

This update increases support for Sync Services, and adds calendar, notes, and tasks syncing. Rules functionality is improved.

This update introduces support for Microsoft Exchange-based Server-Side rules. Resend functionality is included.

This update reintroduces functionality to resend an email message to the same or new recipients. Redirect functionality is included.

This update reintroduces functionality to redirect an incoming email message to other recipients. Meeting invitation functionality is improved.

This update improves creating meeting invitations by including a list of recently used locations.

Improvements for Microsoft Word for Mac 2011

Stability is improved when you open or save some files.

This update improves stability with some file paths that contain nonalphanumeric characters.Spelling check error messaging is improved.

This update fixes an issue that causes a spelling check error message to be shown repeatedly if the spelling engine does not load.Character spacing in draft view is improved.

This update fixes incorrect character spacing in draft view.Find and Replace functionality is improved.

This update improves the ease of use for Find and Replace.Custom toolbars, menus and keyboard shortcuts are retained.

This update fixes an issue that causes custom settings to be lost when you save the document in some Word formats.Full Screen view shows all pages.

This update fixes an issue that causes some pages not to be visible after the display uses Full Screen mode with a side-by-side page view.Printing pictures is improved.

This update fixes an issue that causes some pictures not to print if they are inside shapes.

Office 2011 SP1 for Mac is available for free download on Microsoft Download Center, or via the following official direct download link.

The SP1 can be applied and installed on Office 2011, Office 2011 Home and Business Edition, Word 2011, Excel 2011, PowerPoint 2011, Outlook 2011, Communicator 2011, Office for Mac Standard 2011 Edition, Microsoft Office for Mac Home & Student 2011, and Microsoft Office for Mac Academic 2011.

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Apple Aperture is designed from the ground up for professional photographers, Aperture provides everything you need for after the shoot, delivering the first allinone postproduction tool for photographers.

Featuring a RAWfocused workflow, Aperture makes RAW as easy as JPEG, letting you import, edit, catalog, organize, retouch, publish, and archive your images more effectively and efficiently than ever before. From capture to output, you work directly with your RAW files, never having to first convert them into another format before viewing, adjusting, organizing, or printing them.

And with the most powerful image processing in the world, Aperture is fast whether youre working with RAW, JPEG, or TIFF images. It supports the RAW formats from all leading digital camera manufacturers (including Canon and Nikon) and provides optimized support for such market leading cameras as the Canon EOS 1Ds Mark II, Canon EOS 20D, and Nikon D2x as well as the highly popular Canon Digital Rebel and Nikon D50. It also supports the Adobe DNG format.

Requirements:

Intel

Mac OS X 10.5.8 or 10.6.2 or later.

1GB RAM (2GB or more recommended).

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