Collectively, we've trained thousands of people over the course of two and a half decades. And the largest percentage of those clients were parents, a large majority of them were parents that were busy. And the subcategory of that was the largest were moms, busy moms. So we became experts at getting busy moms fit and healthy with the constraints of their lifestyle. Today's episode, we're going to talk about that. You're busy, you don't have a schedule that's free. You might not have lots of equipment, but yes, you can get an incredible shape. Just do what we say in today's episode. Just do what we say. Just do what we say. You would never say that as a trainer, right? Just hire me. Do what I say. I'll tell you. No, this is, I mean, wouldn't you guys say this is probably the largest category of clients we've got? Oh, not easily. It's not even close. It's by far the largest category. Now, and I would consider that we got pretty good at doing that over those decades. I would say that having a wife at home brought it into a whole another perspective, right? And I'd say there's things today that I think about or communicate when speaking to a mom that is a little more unique. I think I helped a lot of moms back in the days, but I think having that close of a perspective that I didn't have before has given me the words for other things that I don't think I would probably communicate as well before. Yeah, I would say that's a good observation.  Getting fit and staying fit and staying consistent with that. That's hard for anybody, period, end of story. It's just tough. It's a tough thing to do. It's hard to maintain the discipline and the consistency. It's hard to find something that works for you. It's hard to understand how to train your body in a way that's effective where you're not overdoing it or you're not hurting yourself in a way that, you know, you feel like this is great. I enjoy doing this type of deal. So it's hard to cross the board. But then you throw on top of it, you got kids and children, especially when they're young are very, very demanding. Anybody who has little kids will tell you that all day long they're demanding. You might get a break here and there, but it's just demanding all day long. And then to make it even more challenging, it's unpredictable. So unlike a work schedule where you go to work at a particular time, you have lunch at a particular time and then you finish at a particular time, typically raising kids is not like, yeah, like nap times can be super unpredictable. Sometimes they go down for a half hour for some reason they wake up the other time they sleep longer. This one went down. This one didn't, you know, this is going on. They're a little sick. They're cranky.  Now I got to figure out. So it's like, it's just every day can be super unpredictable. So it's like demanding and an unpredictable life. And then on top of it, you're trying to be consistent with exercise. There needs supersede your own at that point too, which is like, that's the tough part of balancing and realizing that a full cup is much more productive than half empty to empty cup to be able to keep it going and to be effective and have that kind of energy need to be good at all the other things going on in this, you know, sort of chaotic whirlwind that, you know, sometimes can, can be the environment that, that a mom goes through. Well, that's why it's so important that you, you create something or you design a routine for yourself that complements your life versus this like daunting, you know, exercise program at the fall. I remember when, when Katrina was in, and then, you know, obviously you have that, that period of time right after the baby where the doctor say, don't do anything, right? So she's, she's, you know, somewhat sedentary. Yeah. Six to eight weeks is I think kind of the standard. Even though I think she was back a little bit sooner than that, you know, she was asking me, what do I do right now? I said, listen, don't, don't over complicate this, don't overthink this, don't overdo this right now. Like start with just purely like mobility stuff. What's beautiful about that is the baby can be laying right there on, on the living room floor and you could be in there doing a lizard with rotation right afterwards and you are moving in the right direction, creating good habits and you're already starting to lay the foundation for how I'd want you to train anyways, even if you didn't have a kid, these are things that would be good for you to do, especially post having a child. So, yeah, no, that's a good point because what you're saying, by the way, is for anybody, not just somebody who has kids and is busy in that sense is that people tend to over complicate things anyway, they tend to put too much focus on the things that don't give them the greatest return and not enough time on the things that give them the greatest return and they don't do it in a way where it's effective. And so they spend their tires. That's almost everybody who starts working out or tries to do something with fitness to, you know, improve their fitness and health. It's true for everybody. But then again, you throw kids on top of that in that environment and it just complicates things even more. I think one of the biggest things that I figured out in my career as a trainer was if I gave these people options so that whatever popped up, they had an option that was effective, then they had more tools than a tool belt and they were less likely to miss their workouts, right? So it's like, you know, there's workouts you could do at the gym, but can you do things at home? Yes, here's some things you could do at home. Here's what that structure looks like. Can you do things at home for only 10 minutes? Cause sometimes that's all you have, maybe twice or three times a day or the things you do at home that require no equipment or you can use bands or you can use body weight. And then when you do have that time, what can you do at the gym with weights and stuff like that? So it's like, here's your options. Here's how we're going to structure this. And then you can somewhat, and I'm saying somewhat cause I know life can be almost impossible, but somewhat roll with the punches and develop this consistent super effective. And I want to say that clearly, super effective routine. You're not trading effectiveness for what I'm talking about. If you do this right, you're going to get incredible results, but you just got to know how to, how to put it together. Yeah, it's then speaking to those tools, it's like this, you know, finding that sort of hormetic dose, that right dose. So if it's a therapeutic dose, you can create like a therapeutic kind of session using mobility, using like different movements to actually restore, you know, energy and to get you to feel like, you know, it's something that's a little bit less taxing and demanding, but it also helps to kind of keep the momentum and keep stimulating the body in an adequate way. And then also, you know, you can go to more some days where you have a bit of that energy where you can express it a bit more and you can go a little more intense. And so now we're moving more towards our adaptation and muscle building. And so there's ways to kind of weave in and out based off of feeling what's been going on in your environment and also what's, you know, most best to apply here. Yeah. And that's, and by the way, cumulatively, you now have an effective routine. So you need to be able to do all of that. And that's true for anybody, by the way. So everything we're saying now, what we're going to talk about today actually applies to everybody. We're just being more specific to the general demands and challenges that busy moms have. What's up, everybody? Today's giveaway, the Fit Mom Bundle. We'll give that to one of you for free, but here's how you can enter to win. Leave a comment below this video, the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll notify you in the comments section. Now, everybody else, we've put all the bundles that apply to the people that we talk about in today's episode at 60% off for a limited time. So that includes the Fit Mom Bundle that I just talked about, the Bikini Bundle, the Fabulous Forties Bundle and the Build Your Butt Bundle, all of them 60% off. If you go to mapsfitnessproducts.com and use the code fitmoms, that'll give you the entire hookup. All right, back to the show. Generally speaking, there are target areas that I think, you know, moms tend to say, hey, this is what I want to focus on. The first one would be their core. And this is for obvious reasons.  The muscles of the core have to shift, change, and some actually have to atrophy, right? They have to weaken in order to make room for growing baby. After the baby's born, if you don't train the core properly, according to where you're at, meaning you can't just jump into a core routine, there's proper movements and exercises, then your risk of injury goes up and your results, your possibility of good results declines quite a bit. Another one is your posture. Posture is greatly affected by pregnancy and breastfeeding and raising kids and holding kids. And if we don't work on the muscles that support the type of posture that makes you feel good, and you just jump into a workout, you'll actually strengthen a posture that is not beneficial. You'll actually just strengthen this, this, this new posture that you have, which will make things a lot more difficult and delay results. So posture is something that you want to consider quite a bit as well. And then of course, this is common for most women anyway, but the glutes, now the glutes, of course, there's aesthetic reasons that looks nice to have develop, but or whatever. But also this is part of the hip complex, supports the low back, prevents things like low back pain, improves locomotion, gives you stability. And then of course, it looks really good. So those are the areas that you really are things to really consider with people. And of course, there's individual variances. You know, if you're listening, you may have other specific areas you want to work on, but generally speaking, those are the areas that tend to be communicated. And you can't stress enough the posture and core thing, you know, coupled with mobility work, right? I remember telling Katrina this and I know she was antsy to get back into lifting weights because she, you know, felt like she had been inconsistent, obviously, for that period of time and wanted to get her body back into shape. And what I had to explain to her is like, people always confuse mobility work with like yoga. And I'm like, this is not the same. We're not you're not relaxing and just stretching. Mobility strength training. Yes, it's a form of strength training. And so if I can correct your posture, work on your core and like start to really strength train in the most safe, best way we can, like this is the most ideal way for you to start before you progress. Not to mention what's great is you can do all this in the living room.  This is actually the faster, better way, even though in your head, it doesn't feel like it. You think you're bullet proofing the framework for you to then be able to add substantial load. So now your success is really writing on, you know, how how much we can kind of push that out instead of being limited because we haven't put that attention there to really be able to sustain, you know, a good amount of load and to be able to stimulate the muscles in that direction. Yeah, mobility is not flexibility, by the way. Flexibility is a component of mobility, but in particular, especially when you're pregnant and post pregnancy in the years after, you have probably really good flexibility, but you lack the strength and stability within that flexibility. So you don't have good mobility. So what happens, you go do an exercise that you think is going to be really effective and you're just not the muscles aren't firing the way they should. You're not going to get the great results or what's real common is you get hurt. You're like my low back now is bothering me when I'm doing these exercise I used to do before or, you know, I am doing core exercises, but I still have this lower belly pooch. Like what's going on? Why can't I like get my core tighter or my body's just not responding? Well, you didn't do what you need to do first. This is for everybody, by the way. And this is a priority for everybody is mobility first always. If you can't connect properly to muscles and you can't fire them in stable, solid ways, adding weight in reps is a waste of time. If anything, that's going to take you backwards. So it's always mobility first. Now, the beauty of this is mobility work. Like Adam said, requires no equipment. It requires no long workouts. You can do mobility work throughout the day in 30 seconds, 60 second, 90 second increments. You literally share a hundred percent. A lot of ways to do it. Yeah. If you have good mobility movements, which is strength training, they are strength training. They just don't, they just don't require equipment. And you're starting out and you're doing this or let's say it's a day where you couldn't make it to the gym throughout the day. There's probably at least five to 10 moments where you could do something for 30 seconds to 60 seconds of mobility. So when you add it all up throughout the whole day, you did like 30 minutes of, you know, or 15 minutes of mobility strength training work. You actually got throughout the whole day, something that is, you know, close to strength training or is strength training just with the mobility focus. So the beauty of it is it's super convenient, doesn't require equipment, doesn't require space, very little space. And it's something that you could do. Again, you could do this on an almost daily basis. In fact, if this is all you did, if you're not working out now and all you did was work on mobility throughout the day, because you had just, it was just too crazy. You couldn't go anywhere. You had no equipment. You couldn't do anything. And all you did were these small increments of mobility. You would see substantial results, of course, combined with a good diet, but you would see substantial sculpting results over the course of like six months. So this is not like a small thing. Like this is a big deal. And that's why it's the first thing that we're well, this is, I mean, Katrina didn't she. So we focused here for like the first month. So the first month, which at first I remember her being like, oh my God, this is all I'm gonna be. And I said, just hang by the way, sweating after these mobility workouts too. So it's not like these are like, oh, if you do it right, yeah. And that's what I explained to her. I was like, no, listen, if you if you intensify the in ranges of motion in these movements, I promise you're going to feel like you got a great little workout after doing all of them. So for the first month, that's what it looked like for us. And then we progressed into two days a week in anabolic. That was like the next transition was that. And of course we kept a couple of the mobility drills and things that she was doing beforehand. That was something that I wanted to continue all the way through, like keeping her good posture and continuing to strengthen our core through the program. But then now we are ready to kind of start to do load, which maps anabolic was the that's the second. Yeah. That's the second piece is, you know, your mobility first, because we're setting the foundation. We're progressing through that. And then when you have those opportunities to do a good workout, the primary pursuit, the thing you should aim for and measure is strength. Strength is in this case, in many cases, but definitely in this case, the best pursuit you can go after, because if you're getting stronger, you're probably feeding yourself properly. If you're getting stronger, you're definitely most likely building some muscle. If you're getting stronger, that muscle is going to contribute to a metabolism that's faster, which means you're going to burn body fat easier and you can eat more while burning more body fat. And if you're getting stronger and building muscle and spinning metabolism, your hormones are also probably organizing themselves in a way to do so, which is a hormone profile that is more youthful. So growth hormone levels are better, more balance of estrogen and progesterone, testosterone levels. Yes, this is important for women to are optimized. So if you pursue getting stronger, then you're and you get stronger, you're moving in the right direction versus if I look at the scale or the mirror or almost anything else, how sore I get or anything else, all of those can or cannot mean good things. Oftentimes they mean bad things, especially if that's all you're measuring.  You just set yourself up for, you know, much more struggle in the future. But if you focus on getting stronger, like this is where you're probably going to do your best. This is where I had a lot of success. I would get these moms and we'd be like, they'd say, I want to lose weight. I want to do this. And I say, I just want you to add 50 pounds to this lift right here. And they would laugh. And it's, you know, and I explained to them. And then we would do it and that was it. Once I showed them what that felt like and what it did for them, that was it. That's all they wanted to do. Yeah, it's interesting, like, you know, taking from postpartum and like what you're really dealing with is like an entirely different body. You have to get back in your body. And that's all through that, that process of, of control, stability and, you know, just really being able to sustain certain postural positions again and to be able to feel, you know, your body react appropriately and to, to respond. So it maintains that properly. And then, you know, we get to the point where we start adding load and we work on strength. And then it's like, we feel like ourselves again, like you can get to that point where you feel yourself. Now, we're even going even further. If you did it, if you spent that amount of time there, it's amazing how much that accelerates, you know, once you get to the strength phase, like even beyond what you're capable of. So now the one modification that Katrina and I made to anabolic where doing this, which was this was obviously almost four years ago. This was before maps 15 is we would actually break up anabolic throughout the day. Totally. It just worked so much better, which by the way had, I think some of that doesn't reduce your results at all. No, no, no, she got phenomenal results that way. This is also what inspired the creation of maps 15 for other people to that have similar type of schedules. It just worked so well for her to be able to just break away for these in these little 10, 15 minute or single or just one exercise she would go do and then come back worked really, really well. And so that was the goal. The goal was, OK, we've we've focused a lot on mobility. Now we're going to transition into strength training. OK, what's great about anabolic is it's a full body routine. So I know even if you have a really crazy week and you only get one workout, you least are moving in the right direction and you're going to hit all body parts. Now the next hurdle and challenges, oh, my God, how often do I get a full hour by myself? Well, OK, don't worry about that. Let's just do it in these 10 to 15 minute increments throughout the day until you complete the workout. And that ended up working incredible for us. Yeah. So generally, you want to get stronger generally. That means strength gains in any movement is beneficial. Now that doesn't mean that strength gains in any movement is are all equivalent. Some strength gains are going to give you way more reward than other strength gains. For example, if you get stronger in some of the big, what are known as the big lifts like a deadlift or a squat or an overhead press or a barbell row or a bench press, you're going to see more effects physically and visually than if you get stronger on other exercises that aren't in those big categories like a curl or a lateral or a donkey kickback type of deal. Getting stronger is still good, but if you got stronger in a squat, you'll see way more in the mirror than if you got stronger with, let's say, a donkey kickback or a bicep curl. OK, so the reason why I'm saying that is getting strong is good, but make sure you get strong or focus on the exercise that give you the most return. Now, once you're generally getting stronger because you got to do this before you do the next step, once you start to really see yourself just generally getting stronger in some of these big lifts in these whole body exercises, then the next kind of phase would be to now target specific parts of your body. Now, what does that look like? Now, here's what people make a mistake. I'll start there is they're doing this great full body routine. They've got some consistency going on a weekly basis. They're getting stronger overall and then they're like, you know what I want to do?  And then what they do, here's a mistake they make is they add more exercises and more what's called volume to those areas. And they keep the whole workout the same. They haven't eliminated anything else added. So they're just throwing more on top of it. Now, this is why that's a mistake because the total volume that you're doing that's working for you, you've probably hit the sweet spot of volume. And it's a sweet spot because less produces less results more also produces less results. So if I take that sweet spot and then add volume to it, because now I want to work on a specific part of my body, I'm going to move out of that sweet spot. Even though I'm putting more emphasis on that particular body part, I'm actually going to get less overall and less including on that specific body part because now I'm doing too much volume overall. So that's one of big mistakes that people make. So what you do is when you've got this routine that's working, you're building general strength and then you want to start to get more specific. You don't just add volume. You take volume away from some areas so that you can add it to the specific area. So think of it this way, you have a hundred chips that you can use. You can use them however you want. If you want to add more to one area, you got to take them from another area. This is how you can get specific with your workouts and put more emphasis on your glutes or your back or your shoulders or whatever. Why is that concept so difficult for us to grasp? Is it because this does not apply in many other things in life and that the opposite is kind of true? Like the more effort, the more work you do, the more return. In fact, I got into it with somebody at the underneath your video on Tom Billu. I don't know if you saw that video he posted and went kind of viral. There was a guy on there that says, oh, this is not true. And it was somebody who lost like a hundred pounds. It was just like all you have to do is work harder, more hard work. I'm like, unfortunately buddy, that's not how this works. And especially if it's for long term results, I mean, you may be able to will your way to your first hundred pounds down and so with that. But eventually that's super low calorie diet that's super slow metabolism that you have now catches up with you. And then in most people, there's a reason why 80 plus percent put it back on. So what is it that causes us to to not see that to look at a routine and go like, I want more or I want to build a butt now. So let me throw more on. Is it is that why? Because there's nothing else that's like that. I mean, it's a general rule that tends to work not always, but it tends to work. I think people hit the wall in a lot of ways with that, like at some point they start to work too much or they start to do too much in other areas. But with fitness, I mean, it's the same thing. I think part of it is that we don't know there's a sweet spot. So we tend to trend towards what we can tolerate versus what's the best amount. So it's like, this is the best amount. Let me do more. Let me do more. Let me do more. And your body can tolerate it, but you're getting less and less results. And then when you get less results, you think more is the answer. The other thing is I think people don't realize that cumulative volume matters, not necessarily just specific volume. So it's like, well, my whole body can handle all this exercise. And I think my glutes can handle more, so I'm just going to add more to my glutes. But it all adds up. It all adds up and then your body can't do that. Only people are just impatient by nature. And that's really what drives it because they want to see in a short condensed window, you know, how much they can move the needle and transform their body in a certain direction. The sustainability conversation is a really tough one to have with your average person, because, you know, it's not it's not on the forefront. It's not on their top of mind while they're like, you know, in this motivated state where they are taking on this pursuit and they want to see results as fast as possible. I'll do anything. I'm going to add this. I'm going to add this and this. It's all the adding game. And, you know, it's it's tough because then you're in a position then where you got to sort of talk them back down and figure out now what do we do now that, you know, we've actually done this too much and now we have to, you know, basically deconstruct that and find a better plan that'll be more sustainable. Yeah, it's targeting specific areas with training is a programming. What I mean by that, programming is like a workout design problem and it can be solved. Most people don't understand it. They just think targets area do more for that area. That solves the problem. That's not how it works. So anyway, my point with this is when you get to this point where you're generally getting stronger, really starting to improve the balls rolling and you're going to most people are going to get to a point where they're going to want to target specific areas. Don't just add work to the specific areas. Look at your total work. Take some away from other areas that are doing great. Not don't work them out. But, you know, if your if your shoulders are responding really well and you're doing 12 sets a week for them or something like that and you want to add some to, let's say, your quads, you could take some away from your shoulders. Not going to decline. It requires very little to maintain what you built, by the way. So whatever you've built with strength training, once you're there and you want to maintain, you could reduce way down the volume and you'll keep it. Studies are very clear on this. You take some away, add it to the southern area. That's generally what you want to do. It can get, you know, it's more specific than that with good programming. But generally, that's the biggest mistake I would say people make. But if you do it right, you'll be able to shape and sculpt your body like a sculptor uses a piece of clay or a piece of marble, which is which is kind of cool. The next thing is to really learn how to do more with less. This is where everybody gets stuck because everybody thinks more is better. More is better. That's not true. More is more. More is not better. It's almost it's not better. It's better at first when you do it right. And then it stops becoming better. And then it becomes better as better. So you want to learn, especially with consistency, because here's the hardest thing for busy moms is to get started. The second hardest thing is to keep it going once they do get started. Cause it's a high fail rate. It's a very high fail rate. Everybody does it for five to six months, but nobody maintains it for a year, two years, three years and beyond. So you really want to figure out how to do more with less. Less equipment, less time, less volume and less frequency. How do you do this? Make the workout as effective as possible. And I want to be clear. Effective is not hard.  No, no, no, no, no. Intensity is a factor. How sore you get and how tired and sweaty you get is a factor. But that does not indicate effectiveness. If it was, then any idiot could be a coach or a trainer and everybody could get in shape by just going and running in place as hard as they could or jumping up and down as fast as they could, right? Cause that's hard and that makes you sweat. No, no, no. Figure out how to do more with less and really start to learn how to fine tune your workout. Really, it's like any job that you do, when you're doing a job, you start to figure out how to use tools to make yourself more efficient. You could dig a hole with a spoon. It definitely could happen. It would take you a long time, but man, you start to figure out how to use a shovel. Now you're doing a lot of work with way less time. So do more with less that way you can maintain this on a much more regular basis because what you don't wanna do is do less with more and then it get interrupted because it will get interrupted because you have kids. That's the other thing too, that's a point that I even put up here is expect that. Expect you're not gonna make every single workout because again, like I said at the beginning of the episode, kids are super unpredictable. They're gonna get sick.  So doing more with less means there's less to screw up because you're just far more effective. And I think that's probably one of the best ways to define what MAPS Anabolic is to me. Yeah, for sure. I mean, it's really the most simple program that we have as far as the amount of exercises that are chosen to build that, right? And that was something that I communicated to Katrina when we were going through this process with her after MAPS and that was like, listen, I know there's gonna be days when things don't align and you can't get a full workout in. Pick the big, one of the big five because every day there is one of those big movements in MAPS Anabolic. And so I said, it doesn't matter what day you're on, what about that? If they're already prioritized for you in the order that we want you to follow it. So knock out the big movement first and if that's all you get, that's fine. You doing a good compound lift, one of the big five meaning the overhead press, the squat, the deadlift, the bench press or a row, like one of those movements is a good, you hit so much of the body in just that one movement. You take five exercises to equal one of them. Right. And so it's like, it's okay. It's okay that you do that. I mean, that's again, this is how MAPS 15 was kind of born. So we literally take two of the big movements a day is all you're really doing in that entire routine. But those give you so much return. And I think so many, and I'm guilty of this too as a young trainer of over complicating the process of getting in shape and realizing like, God, if I just made it like routine that I never missed these big lifts, like if you just hit every big lift one time a week, you'd be surprised how healthy, fit and strong of a body you would have just from that. That we did just that because their life was so crazy. We did just that. And I had to convince them that that would be effective at first because they're like, this isn't gonna work. And I would tell them, actually I had one lady, I just remembered this. I just, one of those memories that you just pop up that you forgot. I had a client that I had to convince of that. And the way I convinced her was I said, look, if you don't get value out of doing that, I'll refund you. I never tell this to people because so much is dependent on the client that you'd end up losing money because clients, they're not showing up, they're not doing the work. So it's always on them, right? But I told her, I'll refund you. As long as we do this, if you don't get the value out and afterwards she was like, I did not believe you. I did not think it would work. In fact, I was doing this to prove you're wrong and I can't believe how my body's progressing. And I said, because it's effective, we're focusing on what is effective. Now that takes us to the next point, which is when time does permit add volume and add the time that you are working out. And now this is gonna ebb and flow. This isn't just over time, I've been working out for years so now I could do more and I get, I have to do more to get more results type of deal. That's true also. I mean, when I say this, that there are gonna be those times when you put your kid down, they normally nap for an hour. They're down for, wow, they're still sleeping. I'm gonna add some more exercises or some more mobility. Or, hey, grandma is taking the kids today or hey, they're with the other parent or whatever. I got more time. This is when time permits, you can add. Now, here's, I do also wanna be clear. Don't just add junk volume and junk exercise to it. Don't stick with the big guns. Yes, yes, do good workout programming. Have it organized so that when the time does permit, here's what I'm gonna do and then boom, you get this incredible result from doing so. So when you add that time and that volume when time permits, you reap the benefits of it. Not just the fact that you're moving more but you're actually moving towards this goal. And I think that's why it's important in the previous point that you look at it. And yes, it's simplistic and it seems like you're doing less but really you can approach that too with doing more but what you're doing is you're sharpening and honing in on the skill of that lift which then recruits more muscle fibers which then makes you more effective at that lift which then you can carry that into now if I'm gonna add more exercising to my workout. I'm already super effective here and then I just add a little bit more now at this point because I'm good at this that it's all gonna move the needle still. It's not just wasted effort. You know, it was really interesting the experience that Katrina had like using this philosophy, it was a bit serendipitous the way it panned out for her because she ended up getting these great results from it and I remember us communicating about it and going like, you know, maybe what's happening is that you- You had to experience it. Well, not only that, but like when you had these days where you had the 90 minutes or something, it was like it also aligned with like your stress levels and rest levels. Like you all of a sudden had more time to work out because the baby got more sleep or maybe I relieved you with that so then you could get after it at the workout. You could increase volume or increase intensity a little bit and then days when it was a little more hectic and stressful, maybe you just did a little bit of mobility or 15 minutes or 20 minutes of working out. It was kind of interesting how kind of just giving yourself that freedom to say, I don't have to have this perfect structure every single day and it's a failure if I don't finish it or do this, it's just that, hey, I'm gonna ebb and flow with my lifestyle, with my stress levels, with my sleep, with the baby's sleep and then just give myself that permission to go in and do one exercise on some days. And then days when I feel great and rested and someone else has the baby or I come home early or something like, I'm gonna get after it. And it was kind of interesting. It really forced her I think to instead of like, she's an ex-athlete, right? So she has that athletic mindset where if you tell her what to do, like, I'll do it. And she'll like muscle her way through it where when we were going through this process together and she was asking me, well, what do I do? I was, a lot of the conversation sounds like this conversation we're having now was I was saying. Be like water. Yeah, it was like, be like water. You don't feel how you're feeling today and really go off of that and learn how to listen to your body, pay attention to your rest, pay attention to your stress levels and then here's all these different things that you know are supporting you or helping you towards your pursuit, learn to pick and choose when to throw and it just worked. This is the beauty, but also the challenge of strength training. The beauty of strength training is it's so effective. There's no form of exercise that's as effective on a time for time basis, right? When you're comparing direct time, 60 minutes of strength training, 60 minutes of cardio, 60 minutes of strength training, 60 minutes of any of the form of exercise.  Strength training is super, super effective. The beauty of strength training is it's the most individualizable, I should say, form of exercise. I can take it and mold it and shape it to anybody, anybody's schedule. It's almost a formless form of exercise in that sense. It's amazing. Now here's the challenge of that. The average person's like, well, what do I do if I got this infinite number of ways to modify this and follow his workouts and I know exercises, but you're telling me I gotta put them together in a particular way and sometimes I'm working less, sometimes I'm working out more, sometimes I don't have equipment, sometimes I do have equipment, like what do I do? This was the value that we brought as personal trainers and we know that the average person doesn't have access to a trainer, maybe doesn't have the funds to work with a trainer. So here's what we have. We have workout programs and what we did is we put together all the best workout programs for this category that we're talking about right now and we have several bundles that we've identified to be the best for this particular individual. Now we talked to our sales team, they wanted to put it on sale, we said let's put it on even bigger sale.  Programs that allow you to work out without equipment, programs that let you to work out for 15 to 25 minutes, programs that give you more time when you have more time, when you can go and lift weights, programs that utilize those big compound lifts so you get the most bang for your buck, programs that allow you to target specific area so you know what that looks like. So we have all that and more in all these bundles and programs that we've categorized for these particular individuals. The names are the Fit Mom Bundle, we have the Bikini Bundle, the Fabulous 40s Bundle and the Build Your Butt Bundle which includes all of them include multiple programs, every single one, 60% off. So if you're interested in doing one of those, what you do is you go to mapsfitnessproducts.com, find one of those bundles and then use the code fitmoms and that'll give you 60% off any one of those things. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin. You can find me on Instagram at Mind Pump DeStefano and you can find Adam on Instagram at Mind Pump Adam. Today we're gonna teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the weak part. Yeah, it was for me, it was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.


Hello, welcome. My name is Dr. Richard Colgan. I'm a professor of family and community medicine here at the University of Maryland School of Medicine. I'm also director of the executive health program and I can tell you a little bit about our program. This is the executive health suite and this is where we have an ability to greet each patient who wants to be seen in one day's time so that we can may provide a complete evaluation of their well-being as well as any concerns they may have. The executive health program here at the University of Maryland School of Medicine is truly unique in the United States. Our program brings the doctors and resources to you and this is our executive health examination room. This room was built for your convenience. The doctors come to meet you. In this room urologists, dermatologists, medical professionals and others will actually come and serve you here so that you don't have to go from room to room or building to building to get your health care needs met. A typical day involves a visit with me after the patient has had their blood drawn in the laboratory. The patients are then met here where they're provided with breakfast and I will then proceed with the medical evaluation early in the morning. After the medical evaluation our patients are typically then met by a cadre of specialists from the University of Maryland School of Medicine to include urology professionals such as Dr. Michael Nazlin, head of the Maryland Prostate Center. They may meet with Dr. Michael Miller, interventional cardiologist whose world renowned for his preventive cardiology approach. Patients are evaluated by our top dermatologist here at the University of Maryland School of Medicine. They may request a special evaluation from other specialists, for example genetic counseling or other resources that we have. During your one-day visit here you'll also undergo testing to include not only blood work but also typically a chest x-ray and maybe even bone density scanning. Throughout the day you'll also be evaluated for your cardiac health to include typically a cardiac stress echocardiogram after which you'll meet with Dr. Michael Miller who will review the results of your cardiac evaluation before the wrap up session with me typically around three or four in the afternoon. And this is the room where you'll return and we'll go over all the results of your evaluations from the day. Recommendation that may have for you for your better well-being I'll put in a comprehensive report to be mailed to you and your physician. We hope you'll consider letting us serve you here at the University of Maryland School of Medicine in our Executive Health Program. We are absolutely positive that you're going to enjoy this and you'll find this a great resource particularly for those who have limited amount of time to spend on their health care and for those who really want to bring some of the best experts that we have here at the University of Maryland School of Medicine right directly to you for your own well-being. Thank you very much.


there's no way of getting around work being hard.  But these five things can make it a lot easier on you. Keep watching to find out what I'm talking about today. Kyla Denigno and you're watching Kyla's reading day and we're talking all about the five second rule. Okay so this book is written by Mel Robbins who was a lawyer. I have to say that off jump. And the genre of the book is nonfiction. The theme of the book is self-improvement motivation. Okay so here are five ways to make hard work easier. Lessons that I learned from the five second rule. The first thing is you have to motivate yourself. Okay the whole reason the five second rule is a rule is because Mel Robbins was having a really tough time. She counted five four three two one get up. And the point is you got five seconds to wallow, five seconds to be pissed and then you do the action. Okay now for me five seconds is too long. I can talk myself out of anything in five seconds. So I've altered it to the three two one rule. Oh I don't feel like sending an invoice three two one go do it. Oh I really don't feel like jumping rope three two one do it right. There's tons of things you don't want to do in the world. Countdown from five at blastoff at launch it's time to go. Number two action. There has to be action to your words. I'm gonna lose 30 pounds. I don't want to eat less calories. How you gonna lose these 30 pounds? Well I know how you can eat the same way move your body. Boom. But you have to put some action to it right. When there's a rocket ship going you count down five four three two one action is taken off. They light up whatever's under that rocket. Boom and then it goes okay. The third way of making hard work easier is you have to keep doing it. Now we're human things happen you stop okay. Let's say you're working out four days in a row that fifth day you just can't it's raining it's whatever you can't find your shoe whatevs. You can't go more than two days after breaking the rule okay.  You have to stick with it. You're even committing to keep watching this video that's some commitment.  You were motivated maybe to thumbnail okay. Mel Robbins has a great chapter in here where she talks about any diet would work. I don't care if it's juicing. I don't care if it's low carb. I don't care if it's no fish. Any diet will work if you do it. The problem is you get started oh this was fun for about five days six day no. How you gonna get to the hard work hard work is hard because everybody can't do it okay. And you're here watching this because you want to find out what to do to make hard work easier all right. While you're here please consider subscribing to the channel I talk about books every single week okay. So let's get into the last two reasons. Number four confidence is a skill when I read this oh my goodness I I was in tears because confidence is a skill confidence does not have to be you get up and you're just like I'm about to crush the day look at how amazing I am I cannot wait I'm about to go crush brushing my teeth I'm about to crush it when I make this coffee you don't have to feel like that but if you practice the actions you keep going you keep going you keep going and then it's not even like it becomes second nature because it might always be work which is why the five second rule works because anytime something hard happens you can then just pick yourself back up and go do it but but but but confidence is not something that just you put on like I put on this t-shirt confidence is a practice skill so you have to practice if you want to keep going towards it okay. So let's get into my all-time favorite thing from the five second rule and that is so what let me give you an example oh I cannot wait to become a millionaire here we go here we go I'm about to do it I'm about to start this company you get up you apply for a grant you don't get it oh that's so embarrassing how could they do that so what you put action out there the result is not the point the action is the point okay okay okay now I see which so let's use another example okay I'm gonna eat these salads every day for the month of January I'm eating salads I told my husband why doesn't he agree with me so what he didn't say he was eating salads every month you said you were eating salads every day if there's something that you want to do you are certain that this is something that you want to do you go after it you chase after it you crawl after it with veracity and the people who do not accept it so what you had the idea you put action to it you were consistent with it and what was number four the result is not the point the point is the action the launching yourself the putting yourself into motion right and there were two really big examples in here that hurt my feelings because Mel Robbins talks about the guy who sees the woman oh it makes him just he stops he can't breathe she's so gorgeous he makes him starts walking towards the bar to go talk to her we don't find out what happens because it's not for us to know he put himself out there they got married they had eight kids oh that's not the point the point is he saw someone he couldn't shake it he wasn't married you know I mean it wasn't like one of some nefarious stuff but go after it and then there's another time where a woman wants to speak up at a meeting about doing something she speaks up I don't remember if we got the result but I don't think we find out the result I remember the boss saying hey that's a great idea and I think that's it because you don't need to find out this lady spoke up in her meeting her boss loved it a year later she was CEO that's not the point if you can make a five second decision to do something and you put action to it and then you're consistent and you do not care about the result so what so what who's watching so what who cares so what did you miss today get back to it if you can do all those things you are constantly practicing confidence you are constantly putting yourself out there you are constantly saying Kyla look at that great decision you just made I bet you could do it again Kyla you just did this amazing video I bet you can record another you are constantly propelling yourself constantly telling yourself good job keep going keep pushing five second decisions can absolutely change everything okay so would I reread the book the five second rule yes absolutely now this is an evidence-based book there's a lot of chapters in there that are real real dry so I will skip and pick around in the chapters that I want to read but yeah for the most part I would reread the book the five second rule okay so thank you so much for hanging out with me and watching this video I hope you got some good tips about what to do with whatever the mountain is in your life whatever you are considering hard work okay I will see you next time on Kyla's Reading Day


Welcome to the Windy City, where we are bringing many winds of change and certainly a fresh breath of air. As promised, I'm here to dish it out with all of you. You can bet it's going to be cheesy, and I haven't been able to pick up a bite slice yet this week, but I'm hoping to do that a little bit later. I've only been around my terminal, unfortunately. Now, if you get the chance to explore the city and walk a couple blocks, one of the wonderful monuments that you can check out is the Great Chicago Water Tower. This water tower was built all the way back in 1869, and it was one of the buildings that survived the Great Chicago Fire of 1871. So imagine finishing a production deployment and then being tested just two years after all of that finishes up, truly a marvel of architecture and something that stands the test of time. So you might have also heard of this wild guy here. Oscar Wilde used to frequent the city, and he's coined quotes wonderfully like this, be yourself, everyone else is taken. I hope to have a few of those on the books before my time here is done. So he also got a chance to see the Great Chicago Water Tower, and he said this about it. He cascaded monstrosity with pepper boxes stuck all over it. So maybe not his best quote, and didn't sound like he liked the building on the outside. But when he saw the inside, he did have to admit that the engineering was done pretty well. So maybe they just need a new UX team. What's really interesting is that as I was doing some research and looking at the water tower itself, I saw that it has inspired several different designs, one of which is a fast food chain that many of you might have been to, at least here in the states. That's White Castle. I know. They are good at a very specific kind of batch workload, tiny little burgers. Also check them out if you're here, if you've got a handker in for that. What's really nice about the Chicago Water Tower is the way folks here in Chicago have really focused restoration efforts and repurposed this building to maintain its relevance. What's really important isn't the limestone that it was constructed with, or the soil that it's built upon, it's the story. That's what people are working to preserve, and that's what we're pushing for. That's what truly makes this timeless, is not just that architecture, but the story that we carry forward. With that, they had me thinking about our end user program and building up four walls around that. What is the story of end users? What really quantifies that? And came up with an acronym, as we do. But no three-letter acronym, right? We need four walls to house this. And that's nice. No, literally. N stands for networking, which is what end users really want to take part in. They want to be able to talk with one another, meet folks, discuss what's going on, and make sure that everything is going according to plan, or if there's something new that they should be doing. Now literally talking about networking, some end users have been involved within the telecommunication space, and some of our efforts are shifting over to the Linux Foundation networking group to better house some of these projects, like the CNF certification and TESuite. If you want to know more, please feel free to check out the QR code. The I in NICE stands for impact. End users want to be able to have an impact both within their cloud-native ecosystem community, as well as interacting with our technical oversight committee, or TOC, our governing board, and with project maintainers directly. Which is what you just heard, one of our tab members, Joseph, on stage.  These folks are going to focus on usability, reliability, performance, and sharing all of that knowledge with all of you. I'm really excited about the reference architecture and hearing what end users are using within all of these spaces, especially generative AI and all of these other problems that we're going to be tackling. We also kicked off a program called Zero to Merge, and that is a four-week program that teaches folks how to file issues, open up pull requests, and interact with CNCF projects in a meaningful way. One of the questions we get all the time is, where do I get started? How do I make this happen? And we answer all of those questions in this course. Our first cohort had 363 people graduate, and we were just aiming for 100, 150 people to be interested in this program. We were overwhelmed with over 1,000 people that had applied, so we couldn't fit them all in the first class, and we're going to be kicking off another cohort here in spring of 2024. I'm very excited about that. Scan the QR code, come join if you're on the fence about contributing, or if you don't know where to begin. The C in our nice acronym stands for Comprehension. We understand that folks have day jobs, and it can be really hard to keep up to date with all the things going on within our ecosystem. We have hundreds of projects, so many, like thousands of communications and conversation threads and other things going on as well. It's really difficult to stay up to date on that and be focused within your day job. So we have things like our wisdom of cloud newsletter where we scour the ecosystem, collect all of the gems, and bring them right to your inbox. Not just on the CNCF site, but across our entire ecosystem. Truly a labor of love. I get excited every time that we get to publish one of these. Last but not least in our nice acronym is Elevation. We recognize that uplifting folks within our community helps boost their authority, inspires them, helps them within their career, and gives us a chance to really highlight what matters within our ecosystem. It's the people sharing their stories, working together with all of us. And speaking of Elevation, I'd love to bring some end users up here with me right now for some blueprint banter. With that, let's bring up some end users.


Okay, we're now recording. I want to welcome everybody to the Amherst Community Chat for January 14. Today, we have special guests from the Community Safety Working Group, the Chair Paul Wiley and Vice Chair Brianna Owen who have joined us. Welcome to you both. Thank you. So we're going to learn a little bit more about their work in just a moment. First, I'm going to ask if your town manager Paul Bachman has any general updates to share. Thanks, Brianna. So the important thing for in terms of COVID-19 is that we are in the middle of a major vaccination program for first responders. Amherst has stepped up and volunteered to do pretty much the eastern half of Hampshire County, everything on this side of Connecticut River, Northampton has stepped up to volunteer to do the other half of Hampshire County. The first two days we did a couple hundred, several hundred, maybe 300 vaccinations of first responders, set up really nicely at the Bank Center, credit to Emma Dragon, our new Public Health Director for pulling us together. And, you know, our Fire Chief, Tim Nelson was there and he claims he didn't cry, but he was very proud to be one of the first ones to get his vaccination. And felt it was really important for him to be out there in front to show folks that this is a good thing to do. A very high percentage of our firefighters have already gone through so that's really good news. And it felt like for all of us, you know, like this is the, we're turning the corner we're starting to grab, take background, it's a long journey, you know, we got it took up some long time to get to this point. So, it's really, it's really felt like a really good thing and hoping to expand that vaccination program farther and farther out to other people, which we'll be talking about next week. Yeah, and I will mention based off of what a Paul Paul said just to really clarify that this phase this clinic this week is only for eligible first responders we've had a lot of calls from different groups interested in trying to come down to the vaccination clinic and we will be widely sharing that information once other groups are eligible. But right now it's just first responders. Okay, so to start off I'd love Brianna Owen to introduce herself and take it away. Hi everyone I'm really excited to be here today. My name is Brianna Owen, I have been a resident of Amherst for about the last 10 years. I graduated from Amherst High and I actually graduated from UMass Amherst too. Right now the type of work I'm doing is working in child advocacy. I'm the director of a local program at a nonprofit to specifically aid young people in the foster care system aging out with little social support. Outside of that I really look forward to doing this type of work and doing my part with police reform because the same way that there's intersections with the race in the child welfare system there is intersections with the race in law enforcement and areas for improvement. So yeah, I'm Brianna. Thank you guys. Thank you Brianna. And next I'll ask the chair of the Community Safety Working Group Paul Wiley to introduce himself. Good afternoon. My name is Paul Wiley. I've been a resident of Amherst since 1982 coming from New Haven, Connecticut. And when I came here I began working as a teacher at the middle school. And then I went through the system became a guidance counselor. And ultimately a principal for the last 18 years of my career as the principal at Crawford Farm Elementary School. Since my retirement I've been working with different organizations to work with school leaders in doing leadership coaching, delivering training and workshops.  There was a point in time when I was on the ABC committee, one of the board members for three years and I was their vice chair. And currently I'm happy to be serving on the community safety working group. This is an opportunity for us to do something more for our community. And so I was happy to be asked and certainly happy to be chosen so glad to be here. Okay, thank you Paul. I'm going to take this opportunity to remind those who are joining us live. You will encourage you to ask questions either by raising your hand and zoom or star nine from the phone. Alternatively you can use the Q&A function that's built into zoom and we will read your questions live. So feel free to do that throughout any point during our conversation today. I think one of the natural first questions for those who aren't familiar with the community safety working group is to perhaps tell us a little bit about the group, what its mission is and where you're at in that process. So I'd invite both of you to speak to that. And if you want to answer different elements of that I'll start with with you Brianna. Okay, so the community safety working group right now is a board of eight people who will all come from different walks and walks of life in the community and I think one thing that's really important about this group is that we all bring different experiences, both professionally and personally. Our charge or purpose is to think about alternative safety methods for the community and also make recommendations for the current oversight of the Amherst police department. And Paul would you have you have anything to add to that description. Not much with the exception just to say that we've been meeting since the first week in December. With the exception of I think the last Wednesday, we did not meet for because people were on vacation, etc. We had a meeting weekly, and the meetings have been generally well attended by the public. And, you know, we're having an opportunity to have these discussions openly with people listening into what we're talking about. We received some very strong feedback from from folks we're hoping to get more. We have a number of things that we do, in addition to what Brianna mentioned, but we're, we're trying to learn more from the previous work in a town. The previous studies and committees, we're examining current public safety services. We're reviewing policies and current training practices, for example, the police department exploring different models that might be applicable to Amherst, or at least get ideas from. And we're collecting data, both personal narratives, and, you know, statistical data for, you know, from the community which will inform our work. We are still very early in the process, even though we've been meeting each week. And we do have questionnaires out. We talk a little bit about that in a moment. We, we have a website presence under the emmerced mass.gov website. So there are places where people can can interact with us in that way. And most recently, we're reaching out to with more specific questions and comments to the emmerced police department. And we're waiting for them to complete their work on the questions we've asked. So we're, we're deeply into it right now and it's exciting to know that we're going to be moving forward and positive. Great. Thank you, Paul. And we do have a live question from the room from Sarah and it kind of touches on some of the things you just said but maybe there's more information you can share. Sarah asked, how are you reaching out to the community for input and are you getting adequate feedback. And that can go to either of you. We want to go. We can switch back and forth. So the two ways that we brainstorm to reach out to the community was through doing two community forums. We had one last night from 530 to 730. I urge everyone in the audience to attend our Saturday one, which will be from 3pm to 5pm, where we're getting a chance to hear from people, people's experiences and also hear the recommendations on alternative ways of safety. We have the two forums. We're also doing a survey. I think it's great that we're doing a survey because it's really hard to go and talk about your experiences with the police. It's a daunting system and to show your face. A lot of people are scared of retaliation so I'm glad we're able to find a virtual way to connect with the community and hear their experiences so we can move forward in our work. I think I cannot add much to that at all with the exception of, you know, we encourage individuals to come to our regularly scheduled meetings when they're posted and announced. A lot of information is shared during those meetings, and people will get a chance to hear firsthand what the discussion is all about. One of our priorities is certainly to reach out to the community. And hearing the perspective and the stories and the narratives from the community about their relationship with the police department is critical, you know, to our work. So, again, I want to just want to circle back and say, you know, we have a very accessible website to. If you can't make a meeting. You can't attend a seminar. I mean, excuse me, a webinar or zoom meeting or a forum. Then you have access to us in that way too and you can have input directly to the website. I would say to given our discussion last night with the community. It prompts me to say that we will be thinking about different ways to outreach to the community in light of what Miss Owen just said. It is difficult to come on and be very public sometimes with some very personal experiences and stories. So we'll be looking for some more creative ways to build our information pool so that we respect people's privacy or need to be private in any way. Yeah, like I had to that is that, you know, the working group brings everyone's personal experiences to one of the things I'm really impressed by the members of the working group is that everybody brought their own set of experiences growing up like Brian did or being in the educational system like you have Paul and and and living and working here and I think that that has really created a lot of content to start with but and I thought last night's been there was a lot of, you know, really informative and sort of moving testimony provided to the working group. And I think that, you know, the need to continue to out do that outreach. And I think we were talking before we started about the challenges of zoom world, right, because we're all on screens. If you're if you're able to gather in person it would be easier, but I think the working group is like taking on that challenge and figuring out how do we move forward on that. So, I thought last night's means is a solid two hours you guys. And, and then, as Brian said, you know, Saturday again, three o'clock Saturday is another opportunity to participate live. I'm going to do another call to the folks who are live I did see a hand fly up it went down. Feel free to put your hand up and I can bring you into the room so you can make your comment or ask your question or you can use the q amp a function if you feel more comfortable and I'll read your comment and question. One question that we do have here is, what made each of you interested in participating in this work and why now. What about the times has led you to join to this group. Well, for me. I've had lifelong experiences with the police departments in the different places I've lived. I had an opportunity to, and I grew up in New Haven Connecticut. And one story I share with folks often is my first relationship with a police officer was my little lead coach. And I did not know he was a police officer. Until one day I saw him away from the field away from church, which we attended regular basis. And I saw him in his police officer uniform. And I was shocked.  I thought he was a baseball coach. But now he's this, as it turns out. Many of us young folks have been I was 12, but continue to have a relationship with him and others. At the same time, I think we knew even as young kids that there were problems in our community with enforcing the law and the police. It escalated over the years as our political and social scene starts started to change more more rapidly and more deeply. You know, up to the current situation with George Floyd, for example. And I think when these things come to a head in the way that they do. It's a call in a way to try to do something to turn a corner on this kind of work, not that people haven't been trying all along. Including Brianna I know she works in the community and members of our group who do wonderful work in the community they're very active. This was just another opportunity so that was that's what do me to it. What also do me to me to me to it was the fact that I, I knew many of the and still know many of the Amherst police department members. I've known chief Livingstone for quite a while. I know several of his office, his, his officers in terms of their, their ranking from the captains and the tenants. And so they to, I believe, you know, want to want to do something to make a change and I think we have to help facilitate that because we're in a very difficult time. And building trust is really the bottom of this pyramid. We can't go any further than the amount of trust we have in our ability to work together. That's my, my reason for coming. I don't trust facilitator if you will, well with other people. And that's what we do it. Great, thank you Paul. Brianna, do you have any, any thoughts to share about what drew you to the work. Actually this opportunity to be on the community safety working group was sent to me by one of the kids who's on my case load. I've always been very passionate about social justice during my undergrad at UMass Amherst. I did do some time working as an academic diversity fellow. So what that entailed was really delegating resources and making safe spaces to talk about racism and one thing that's always stood out to me is often the people whose stories matter the most in reform don't get amplified because they don't have a seat at the table. I think I'm in a unique position being a foster alum and a white passing Latina to get a degree and be a director in the community and be so hands on and I feel like it's my place to advocate and help uplift those voices. I think we can all agree that after what happened at the Capitol that law enforcement reform is necessary beyond like words can describe and I just want to be the change that I want to see in my community. Thank you Brianna. That's really interesting that you you know one of your cases brought this opportunity to you. I mean it's really I guess rewarding for us to hear that on the government side which we try to do this outreach and recruit for these important roles and it's interesting to see that that's how it came came down to you. So I have a question and that they saw you as a leader Brianna that you should be standing up for the side that's that's really a credit to you I think. So we do have a question from the room. Asking if part of your work is assessing how much police department time and money is spent on things that can be dealt with by civilians. For example mental health response or traffic details. Let me just say the list of questions and the post to the Amherst police department includes that theme. I think we're looking for ways to build not only more trust between the Amherst police department and the community members in this town, but also what that interface looks like. We realize that community wants to have a voice in how what policing looks like we want to understand how the police use their time and their energy and their their enforcement power if you will, to do the right things for for the community. We, we've had some discussions about homelessness. We've had discussions about young people in particular who are are often often in many cities and towns not just in Amherst, but come in contact with the police and for especially for young black men color. This becomes an comes an issue. So we are, we are giving the Amherst police department an opportunity to respond to those questions. As we go forward. And you know this is this is coming up we will be coming back to the community with a couple of reports I want to say one very soon like an update about what's what's going on, and then in a summative fashion. Around June, we'll be finishing up our work with recommendations. So I don't know if that's actually is in it we're kind of waiting to hear question answers to our questions we pose relative to what you're asking, and the best people go to as the Amherst police department themselves. Breonna I don't know if I left something out there or want to add. No, you covered it. Okay. And how, when are you expected to get those responses back and how will that inform your next steps. Well, we hope to get them back sooner than later. Let me just say we, we put information out. Pretty much at the end of the month, and we anticipated there might be some delays and responses to our questions which are quite lengthy and quite broad in terms of what they covered. And they're, you know, more than several categories. We got a first response already from the Amherst police department and then we came back with some questions and comments relative to what they said. We felt we needed more information, we needed some more clarity, those kinds of things so we're in that stage right now. The timing of that I'm not sure at this point. I'm sure we'll get an update. You know, from from Mr. Backelman and the Amherst police department. Very shortly, but like I said this week we didn't have a regular meeting we're doing our forms but that's a high priority for us right now in terms of our work. Thank you. And there's, there's a question this is directed towards our town manager. Do you expect recommendations to be incorporated or addressed in the FY 22 budget? Yeah, I do and I hope that it will and I think that the timing that the council's vote was to ask for a report of an observer preliminary report at by the end of this month which we will provide. And that that timing was set up specifically to accommodate the budget schedule that we're in. I don't need to present the budget till May 1 so there's time for us to accommodate with the recommendations of the working group are going to be. And we already have that sort of notched on the side is like this is something we will want to address in the FY 22 budget. You know, the police department is working diligently on the follow up questions that the working group had a long series of follow up questions and clarifications and requesting additional information. You know, I think they anticipate getting that to ASAP. Mr. Wiley, probably Monday's a holiday probably next week sometime. So, you know, basically, we're looking at your meeting on the 27th is try to get it before that means you have time to review it and some more time to digest and whatever you want to do with it at that point. So yes to the question. The intention is to address this some in some way and determine at this point in the FY 22 budget. Great that's a that's an excellent question. Thank you for addressing that. So I just want to give one more chance to the folks in the room where we're coming up to our last five minutes so now's your chance to pop your questions into q amp a or raise your hands. While I wait for that, I will ask Brianna Owen is she can share some calls to action there's a lot of things going on with the community safety working group so what do you ask the community to be tuned into and to do right now. I urge you guys all to action to participate in our next forum that we're having Saturday, January 16 from 3pm to 5pm. I also urge you guys all to take a look at the packets that's on the Amherst website. If you're interested in learning more about the information that we're sharing with each other and also our responses from the Amherst police department. Community trust starts with community transparency and our group is being 100% transparent. If you're interested we'd love to have you sit in our meetings and welcomed. We're always welcome to public comment.  I believe they're usually Wednesdays from 530 to 730 they occasionally do change that information should be on the Amherst website though. You can also see that on our public meetings calendar. Any given meeting will be posted there with the joining instructions. But this group has been meeting weekly except for one week at Christmas and we can Christmas in New Year's but they've been very disciplined about meeting every week. So I do see a hand in the room. I'm going to recognize Judith and please unmute and introduce yourself. I'm Judy Glaser now I've been I've been watching all your meetings as part of the action group at the JCA and I've lived in town since 1971 and raised three children here and I'm myself wondering about dispatch, whether the person who answers the phone who is that person part of the police force. How is that person trained to to, you know, triage the calls. I haven't heard that coming up and it's been something that that a concern to me. So that's a really good question. I think it's something that working group will want to dig into dispatch is located in the Amherst police department they are. They do report to the Amherst police chief. So there is continuity there. And so the chief and his staff and they have a person in charge of dispatch and they can come in to the working group. I think that's something that working group would want to consider. I'm sure to understand all that I don't know all the answers to those questions that you pose miss Glaser but very important because that's the first point of contact for a lot of people. Thank you. I may just add to what Mr. Bachman said, Miss Glaser that I believe that is one of the questions in that we asked the in some form to the police department. Because it's, you know, at the point of contact community with the Amherst police department, people do want to know what happens at that point of contact, you know, what decisions are made by dispatch, who goes, how they go, those kinds of what resources are sent out. So we're trying to be more informed by the answers provided to us by the Amherst police department. You know, that begins our conversation with them and our community. So I believe that's in there in some fashion, if I'm not mistaken. So I think I remember reading something close to that. Thank you miss Glaser. Do you have any follow up questions to that. No, thank you. Okay, thanks. Thank you for your question. Alright, so we're coming up on our last two minutes here. I do not see any other hands in the room or questions in the Q&A. So I'd love to give you all a chance. If there's something that you didn't get asked that you want to share. Now is the chance to do that so why don't we start with Paul Wiley, anything you want to leave the community with just to reinforce I think what Ms. Owen said, I think all of us are on the same page that we want to bring focus, community focus in a way that's useful on the topics of policing and Amherst. We, we have received resource suggestions from people on our website through other communications with the town manager's office. We are doing research ourselves to find out what might be the best ways to think about and respond to the need for new ways of policing or more effective ways of policing within this current social context. So I was, I would just encourage folks to stay with us on this and you know stay in communication and dialogue with us on this. It's going to help us in the long run. And it's this is not kind of a one and done meeting thing. I see this as a long term, even beyond the work of the committee, the working group, a long term commitment by the town to continue to improve, you know, monitor monitor and support the policing. And I think we can get there. We all have to stay with it and just hang in and be courageous about our conversations if you will. So that and, you know, thank you, you know for for coming on to people who came on today and thank you for all the people who have been attending the meetings, some of you pretty regularly I imagine, and we're looking forward to the work going forward. Thank you. Thank you, Paul. And Brianna any, any last words. I just can encourage you guys to continue to attend our meetings and also help lead our work as Mr. Wiley had already said before. We do our best when you help us when you pass resources along when you attend and inform us. So I really encourage people to attend the Saturday forum from day to five. The links for that meeting are on our calendar, but they're also on the homepage under the news section. So if you just get to our Amherst M a dot gov and scroll down to the news and announcements you'll be able to get into that meeting via phone or via zoom directly. All right, Paul, Mr. Backelman. Thank you Paul. So Brianna's it gets confusing. So Paul be anything you want to leave our community with. Yeah, I think just to support what Brianna was, Owen was saying was that the flyer she designed and so it's really attractive flyers it's out there. And I'm sure that the working group will be brainstorming other ways to reach out to the public and more targeted outreach. This is a really important time. The town is committed to it. The chief is committed to this. And we have a very, the working group is just a spectacular group of people it's really, it's really encouraging and exciting to me to work with with this wonderful group. Thank you and I want to especially thank our special guests Paul Wiley and Brianna Owen. This is going to be recorded and posted to our playlist in case you want to share it with friends and neighbors it'll be up there a little bit later today. And we will be back next week on Thursday with special guests health director Emma dragon and director of senior services, Mary Beth Ogilewicz to discuss vaccines and the different groups and eligibility is that relate to the vaccine rule out. Thank you all for joining us. Thank you both. Thanks Brianna.


You can see that we close two of the days here with hammer candles which are bullish candles by the way and on the weekly we close with a doji candle. So today we're currently sitting at around $63,000 with a high of $63,790. So now in today's video we are going to of course do a recap of the trade entries that we gave you guys on Friday's video. I hope you guys took that $60,000 entry and then we will jump into an analysis to see where we can possibly expect Bitcoin to be going this week. And then of course we're going to look for some trade setups to make some profits for you guys this week. Let's go ahead and dive into today's video. Hey what's up Jay here and welcome to Bitcoin Daily bringing you guys the best tips, tutorials and ideas to help you guys become profitable and successful investors. The goal of this channel is to empower you guys the community with the knowledge and resources to get your wealth up to that next level. So if you guys are new to this channel, don't forget to subscribe and turn on notifications. If you guys enjoy this video, smash that like button. If you have any questions, drop it in the comments. Let's dive into today's video. So of course first we're going to talk about the trade recaps from Friday's trade setups that we gave you guys. The first one that triggered here was of course this 60k bounce entry here. We spoke about the 60k level. We told you guys that was one of the main supports here as we tested this bottom down here. And that's exactly where we got the bounce. And you can see if you guys entered this trade, that was about a 6.2% bounce back up using 10x leverage. You would have done around 62% profit on this trade. Congrats if you were able to take that trade. If instead you guys use the $62,000 entry, that one was about 2.76%. So again, if you're using 10x leverage, that move would have got you about around 27% profit. Another profitable trade guys. Congrats if you're able to take any of these two trades and make some profits with them. Alrighty guys. So as you guys know, we closed the weekly candle basically a doji. A doji basically is when the market is indecisive on what it wants to do basically, right? So mostly what it means it almost opened and closed at the same price. So you'll see that the open here was at $61,574. The close was at $60,926. Now, the good thing about this candle here, this is officially the highest closing candle that we've ever had in Bitcoin. Okay. So the previous highest closing candle you guys can see way back in April was at $60,016. So it just barely closed above $60,000. This candle here closed at $60,926. So very bullish candle here. Price action is bullish. We had a retest of course of the previous resistance switch to support which was $60,000. Again, it was a very bullish bounce here and now we could potentially see the prices continue on its rise back up. Remember on last week Monday's video, we spoke about the potential of a drop here because the market was overbought. It was overextended, right? We needed some sort of pullback before we can continue higher and that's exactly what we ended up getting. So we told you guys that on the 18th, we did get two more very, very bullish days here. And then finally on the 21st, we got a big red candle and started heading down. You guys can see here since that we were in overbought, overextension for a little bit there and now we are back neutral, right? So we could potentially continue up higher now. So of course on the way back up, we have a few resistances here. The first one is of course 65K, which was a previous resistance. So that's going to be the first level that we will be watching as we grind our way back up. And then the next one after that will be that $67,000 area, which is where we set our new all-time high. If for any reason we pull back or consolidate or anything like that, I would expect that the range of consolidation being, you know, it could be somewhere between 60 to $65,000. We could potentially also range in range like this where we're kind of descending here. And again, even though that's not ideal for the moment, like for you to see the prices go to the bottom of this range here, it is still a bullish pattern. This is a bull flag. Bull flags are known to consolidate in range, you know, in patterns like this. So something like this could take us down to the bottom of this range, which could potentially be around that $58,000 area that a lot of people have been speaking about. Now, doesn't mean that's what's going to happen, but that's just another scenario that could possibly occur. Now, something interesting that we have been watching here is a fractal from 2017, as you guys can see here, compared to where we currently are sitting right now in 2021. So dating all the way back to July, you can see that we had a bounce here the same way we had a bounce here.  We had this similar run up there and another bounce in September after a basically run down. And again, we had a move down in September bounce in September, not the exact dates, but very, very close. Then we had the move up broke through this previous resistance here and set up a new high at this time. This was a new all time high the same way that we just broke this previous resistance. And set up some new all time highs here. Now we just had our retrace here, which we also had a similar retrace back in 2017, around the same time, almost the same date, October 20 versus October 21. And that retracement was back down to that Fibonacci level, the .236. So what happened next in 2017? Well, we took off. Prices took off. We went set up new all time highs over 11,000. So if we continue with the same exact pattern that we saw back in 2017, then we could be expecting possibly something like this where we could potentially test $80,000. Then at that point, you saw that there was a pullback here. So we could potentially get another pullback back to this same Fibonacci area. So that would basically be something like that where we would drop back down here. I would imagine that would be towards around the end of November. And then continuation higher, you know, potentially $100,000 here, right? And that could be like around how we that that could be like how we end the year sometime in December. Like the same goes history doesn't always repeat, but it does often rhyme. So that is something that we will be watching very closely. And of course, we will be relaying this information directly to you fabulous people. All right, next, we're going to jump into some trade setups that we will be watching this week. If you guys missed the ones from Friday, if you guys missed the ones from last Monday, do not worry. We got you covered with some new trade setups for this week. However, before we do that, make sure to subscribe to the channel if you guys are not subscribed yet. More than 70% of you who are currently watching this video right now are not subscribed to the channel. Subscribe. And if you enjoy this video, don't forget to smash that like button. So now that that's covered, let's go ahead and dive into the trade setups that we will be watching this week. Alrighty guys, so the trade setups that we're watching this week on a pullback. The first thing that we're watching is a $62,000 level and of course the $60,000 level. Those will be two possible bounce back entry opportunities there to try to buy in. Remember that we're not buying when prices are going down or buying when prices bounce back up. That is the magic to it. That is the trick to it. If we do not get a pullback that goes as far as 62 or 60,000, then what we do is we play, we look for breakouts. So the breakout that we would be watching for here this week is of course above 65,000. Because if we break back above 65, we will probably be testing the previous all-time high. So that leads us to our next breakout entry, which of course would be above this previous all-time high. Remember when we set up new all-time highs, a lot of volume usually comes in, which means there's a lot of volatility, which means there's potential to make a lot of money. So those are the trade setups that we will be watching this week. So we covered the trade recap from the weekend. We did the analysis on Bitcoin where it currently is standing and where it could potentially go from here. And of course, we gave you guys some trade setups that hopefully we can all make some profits using. Thank you guys so much for watching this video, especially if you tune in till the end. Make sure that you guys are subscribed to the channel. Don't forget to turn on the notification so you know every day when we post. And if you guys enjoyed this video, smash the like button. I'll see you guys on our next one. As always, peace and love.