Ladies and gentlemen, Salah Mike, that's me. Back with another video. New videos every Monday and Thursday. Be sure to subscribe, turn on notifications, hit us with a thumbs up. Let's see if we can reach 1,000 likes. Comment below what topics you want me to cover on the channel. We're talking fitness, nutrition, life, hot topics. Sometimes I'm just giving you my opinions on things. Other times I'm giving you answers to your questions, which you've hit me up tons in the DMs recently. And it's a very common question and there's no direct answer to it, but there's a lot of thoughts I have on it. I like to do these videos after I do my cardio. Today I didn't train, I've been basically doing a legs push pull off cycle with my training and I do maybe 20 minutes of cardio after every training day. And then on my off day, depending on my mood, my schedule, my motivation, which is the topic at hand, I'll do another maybe 30, 40 minutes. And I like to do these videos after that because one, I feel good mentally and physically. Two, it gives me time. I just do kind of steady state moderate cardio. So sometimes I'm on the stair step or pushing it, but I'm not sprinting. And other times I'm doing a walk or a jog or a bike or a little elliptical deal where I'm breathing pretty heavy, but I'm going hard enough to really sweat and breathe, but I'm not going too hard where I'm all out of force and I can't think because I use that time to think of these videos, to think of my life, to organize myself. And so the most common question I've probably received in seven years doing YouTube podcast, Instagram, Twitch, all those things is, Mike, how do you stay motivated? How do you go to the gym when you don't want to? How do you stay motivated for so long going to the gym with business, with work, with relationships, whatever it might be, because motivation is not just with the gym. When we talk about motivation, people often think about negative things. You know, you've got to try and find a motivation to lose weight because you can't lose weight. You've got to try and find motivation to do your chores because you don't want to do those. Find motivation to do your homework because that's something you don't want to do. The actual definition of motivation is a noun and it's the reason or reasons one has for acting or behaving in a particular manner. And when you think about motivation that way, it's so correct and it's so self-explanatory. But when we think about a motivation, I think when people in the world think about motivation, finding motivation, like it's something we have to listen to a loud M&M song or watch the biggest deadlift or deadlift ever on YouTube to get all fired up, we think about all this emotion and going crazy and just automatically wanting to go do something. Now motivation doesn't mean that you must want to go do something. And for me, it always starts with big picture goals and what really drives me day in and day out. What I feel fulfills me as a human and what I think I can give to the world with my gifts and all that starts with self-awareness. So you guys know me, if you've watched me for any extent of time, I'm the opposite.  But I'm trying to put what I think about when I meditate, do cardio, how I organize my life, my business, my content, my personal relationships, how I line those up and I'm just trying to explain to you how I figure out my motivation or my discipline. And the reasons or reasons for acting or behaving a particular way for me is all based on what I wanna do. And I have a tier of how many goals and what goals run my life and then what goals run each system, right? So in my system, I have family, family and friends, personal, I have fitness and my fitness goals and then I have my work and my business goals and within each of those, fitness, life, and business, I try to find things that make me happy.  It should, but I'm not gonna be a family, a good family member, friend, boyfriend, whatever if I'm not happy in those relationships. And same with business, like oh, well, shouldn't your business provide a service to the world and help people? It should, I definitely believe in it should and for me to feel fulfilled, it should. But I need to feel fulfilled and I need to feel good about that situation and same with my fitness. I can't do my fitness for you. I can't get shredded six-pack because the internet told me to. I can't get a shredded six-pack for Instagram likes. I have to get a shredded six-pack because it fulfills me or whatever the case may be, deadlift 700, squat 500, whatever your goals are, get faster, get stronger, et cetera. So for me, the overall broad picture is always take care of my mom, take care of myself, take care of those around me. I'm gonna, everything I do in life is trying to do that. Beyond that, step number two for my ultimate goals is always put a smile on as many faces I can, teach and entertain as many people as I can in this world. I've been through dark times. You've been through dark times. We all go through different dark times. We all are affected differently by different things in life and we all have different paths in life but we all go through really dark times and I've been through some dark times in my teenage years, in my early 20s, some dark thoughts, some obsessive thoughts and if I can help somebody smile, find a hobby, find some fun either on the internet, podcast, Twitch, whatever it is that I'm doing, maybe smile or be entertained for a little bit just to get out of that dark spot or hopefully shed some light on some happier, better things in life, then I'm gonna continue to do what I do and I'm gonna continue to push. Now within each of these goals, this motivation is always dependent on what those goals are and those goals can change. Now my goals haven't really changed in the broad scope. My broad scope has been like that for 10 years. Once I figured out what I wanna do with life, what I believe my gifts are, what I believe finds fulfillment in me and I can help others in, that's the broad scope. Now breaking it down, those goals change often. In the personal right, what friends you hang out with, what you can do for your friends, give for your friends, what you find fun with your friends, your loved ones, they come, they go, sometimes you talk to some more than others, girlfriends, boyfriends, all those things are constantly moving so maybe the goals are different. Oh, I wanna communicate more with this person, I want to hang out more with this person, I want to find new friends, I want to spend more time alone, all that personal things, those can change and so the motivation, the reasons behind it can also change because it's based on that goal. And then same with fitness. I had a lot of fitness goals my entire life, trying to become the best basketball player I can. I played a little bit of college, a little semi pro and then once that career kind of ended, my goals switched and I turned into more of a powerlifting even though I competed every year and I still have competed almost every single year for the last seven, eight years, my goals were just to get stronger and now my goals are somewhere different. My goal is now for fitness and the reason why I do them, the reason why is because I want to feel better, I want to be more productive in the other things in my life, the personal and the business, I want to be healthy for long term, I want to look a little bit better and I wanna be a little bit healthier every single day and so those are my fitness goals and then in the business side, business is always changing what I want to do, how many, you know, I have my hand in a lot of different honeypots with podcasts, YouTube, Kaizen, all these different things, couple things on the back end, sponsorships, et cetera, et cetera and so those are always changing and the reasons why I do them is obviously for me, hopefully again, the broader scope is to help people, entertain people, et cetera and then in return, give them some kind of service that can help them. For me, it's always to provide for my family and again, providing for my mom, providing for me and some financial freedom to allow me to do the things I want to do in all of those categories. So how do you find motivation? How do you find discipline?  But that's a very small percentage of the world, I think, that gets so excited about that day in and day out. We're all gonna have our bad days. We're all gonna have our good days. Yes, there's plenty of days that I do want to go work out. I'm excited to go, you know, hit some chin-ups or whatever, it might be squad a little bit heavy but I've literally been through months, weeks and months of going through stages where I just don't want to work out but what allows me to do that again are these overarching goals and then the goals within these categories and I'm not that life guru that tells you, oh, you need to write everything down and you need to plan and you need to use. I'm not that guy, I'm not that organizer of a person, that's not how my brain works. You have to find the way that your brain works and what keeps you motivated, what keeps you going out a day in and day out. And these goals, they can be short-term goals but if you're gonna ever try to make progress in anything, we have to get these long-term goals. Another thing that popped up in my head when this kind of stuff happens is, you know, I'm heavily involved in kind of the gaming community. I've been on Twitch for a year and a half. I've been watching the gaming community for five years, I've been playing games my whole life and then I've been in fitness, you know, obviously my whole life for a really long time online and it's hard to read through because you can't know these people, they're just creating content on the internet and so you don't know what's going on in their mind and I never want to judge anybody but what I find to be true with a lot of people I see in everyday life and on these platforms and especially in these categories, the correlation between the two is that everyone self-justifies how hard they're freaking grinding but if that grinding isn't allowing you fulfillment or helping society, you're absolutely wasting your time. So, example is someone who's powerlifting and what they really want is maybe financial freedom, they want to be healthier and they want to get an Instagram famous for the wrong reasons because they say people being successful and driving Ferraris on that thing with hot girls all over them. Those are maybe what's their driving factors and none of those have to do with maybe self-fulfillment and then the biggest issue is that his actions, his or her actions don't correlate with what those goals are and so he's spending all this time grinding and waking up at 4 a.m. to hit the squat and hitting the ammonia and all I do is I go to bed, I take my vitamins, I'm drinking my water and I powerlift every single day but that goal doesn't correlate or those actions, excuse me, don't correlate with this goal and same thing in gaming. Everyone's talking about grinding this and grinding that, oh, I've been really grinding this game. Now, what you look at the top, if you look at the top of the fitness industry and the top of gaming, Twitch streaming, et cetera, yes, those people are grinding out certain games or hobbies or in the gym or YouTube videos or whatever it might be because that's their livelihood. That's what they're getting paid for and that allows them to provide for their families, financial freedom to do what they want, et cetera, but for the vast majority, that's not the case. Now, I'm not saying you shouldn't be obsessive and put a lot of time and effort into what you love or to what you wanna do but what I'm saying is don't self-justify this grind or this hustle or this motivation and it doesn't line up with your actual goals are and that, again, those should be longer term goals and shorter term goals. If you're short term goals to pull 600, that's fine and dandy, you're gonna have to deadlift a certain amount of times to get there but if your ultimate goal is to be a Broadway singer, maybe you should weigh and rebalance and reassess where you're putting your energy, where you're putting your effort and where you're putting into this grind. Not saying this grind's always gonna pay out, right? We have a saying, sacrifice the unknown, we have to do a certain amount of work. We don't know the outcome but we have to put in that certain amount of work for us to have the best chance to succeed at this outcome but just make sure that your efforts, where you're putting your energy, who you're putting your energy to, lines up with where your goals are short term and long term. The same thing, right? With power lifting, all these people are lifting, grinding but if your goals are to be at that top level, you might have to get to that but you might have to do it more efficiently. Banging your head on the wall isn't gonna happen over or help over and over and over. We have to find more efficient ways.  Now I know that's a lengthy answer but that's just a bunch of ideas and thoughts that popped in my head when I was doing cardio. Be sure to give this thing a thumbs up, man. Follow me, Twitch, 50% Twitch, Silent Micro 2Ks, 50% Facts, podcasts every Wednesday. Super informational if you guys are into what's happening in the fitness world, science and experts. We're covering a bunch of different topics and I'll see you guys in the next one. Silent Micro, right here.


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A rational expression is basically a fraction with a polynomial numerator and denominator. This means that if we have to add, subtract, multiply, or divide rational expressions, we can use the same rules for adding, subtracting, multiplying, or dividing fractions with the appropriate changes. So with fractions, for b not equal to 0, a over b is the same as a divided by b. And so for y not equal to 0, x over y is the same as x divided by y. If we're trying to add or subtract fractions with the same denominator, we can combine them by adding or subtracting their numerators. And likewise, if we have rational expressions x over y plus or minus z over y, we can combine them to get x plus or minus z over y. If I have a fraction, I can multiply numerator and denominator by the same thing. And likewise, if I have a rational expression, I can multiply numerator and denominator by the same thing as long as it's not equal to 0. If I want to multiply two fractions, I get the product of the numerators as the new numerator and the product of the denominators as the new denominator. With rational expressions, we have the radically different rule, well, actually it's the same rule. And a useful thing to keep in mind, if I multiply a fraction by its denominator, I'll be able to remove that denominator and be left with just the numerator. And we can do the same thing with rational expressions. If we multiply a rational expression by its denominator, we get just the numerator. So let's consider this division. So first, remember that any division can be expressed as a fraction with the dividend as the numerator and the divisor as the denominator. But we like our numerator and denominators to be simple. When they are fractions like this, we get what's called a compound fraction. And even though it may feel like one of these, it's actually pretty easy to deal with. Now it is helpful, as with one of these things, to wrap things up properly. Since both of these have numerators and denominators, and the expression itself has a numerator and denominator, it'll be helpful to be able to distinguish between them. So the thing to remember is that our dividend is the numerator, so we'll throw parentheses around that. And our divisor is the denominator, so we'll throw parentheses around that. So remember that if I multiply a fraction by its denominator, I'll eliminate the denominator. So here I have a denominator of 3x, so I'll multiply the numerator by 3x. But remember we also have to multiply the denominator by 3x as well. And so our numerator simplifies. And our denominator, well remember, factored form is best. So until and unless we have to multiply things out, we'll leave the denominator as a product. But wait, there's more. We still have a denominator x here. So let's multiply numerator and denominator by x. And in the denominator fraction, multiplying by this denominator x, we'll get rid of it, leaving us with just the numerator. And in the numerator, we'll get 5 times x. Now we do want to simplify, so let's remove a common factor. So here x is a factor in the numerator, and here 3 times x, x is also a factor in the denominator, so we can remove it. And because factored form is best, we'll leave this in this form. Or if we take a more complicated expression, remember a division can be rewritten as a fraction. And again, it's helpful to remind ourselves that the dividend is the numerator. So let's throw parentheses around that. And the divisor is our denominator, so we'll use parentheses here too. We can get rid of this first denominator x squared minus 9 by multiplying numerator and denominator by it. And again, while that will take care of the denominator in the numerator fraction, in the denominator fraction, we'll just record that as 3 times x squared minus 9 over x squared minus 4x plus 3. Now we still have this denominator in the denominator, so we'll multiply by the denominator. But we also have to multiply the numerator by the same amount and simplify. Now we do want to simplify, and so we'll start with the hardest thing possible. Wait, no, we'll start with the easy things. So we notice that one of the factors in the denominator is a difference of squares. And so the denominator will factor easily. Now we do have this numerator that we might try to factor, but remember a factor only matters if it's a common factor. And so we can see if either x minus 3 or x plus 3 is a factor of the numerator. And here we might notice that our x term is subtracted, so we'll try x minus 3 first. Could it be possible to write x squared minus 4x plus 3 as x minus 3 times something? Well, if it is possible that something has to be x minus 1, but we have to check, and this is true, so here's our factorization. And now we can remove the common factors. And again, factored form is best, so unless we're bored and really need something to do, we'll go ahead and leave our final answer in this form. So let's take this division again. We can rewrite any division as a fraction where our dividend is the numerator and our divisor is the denominator. Here we only have one denominator that we want to get rid of, the c squared plus 8c plus 15. So we'll multiply numerator and denominator by that and simplify. And again, remember that factorization is the hardest, easy problem in mathematics. So we want to start out by trying to factor the easiest thing possible, and it looks like that will be, well, maybe 15c minus 5c squared. So that looks easy to factor, so we'll start with that. This factors as the other easy thing to factor is c squared minus 9, which is a difference of squares. So let's factor that. And again, a factor only matters if it's a common factor, so while we can try to factor c squared plus 8c plus 15 by taking random guesses, the only thing that really matters is whether c minus 3 or c plus 3 is a factor. So we'll see if either c minus 3 or c plus 3 is a factor of c squared plus 8c plus 15. Now since the c term is added, we'll check c plus 3 first. Is it true that c squared plus 8c plus 15 is c plus 3 times something? Well, if it is, that something has to be c plus 5, but we do have to check. Is this true? And we're in luck. It is, and so we have our factorization. And there's one more factorization we can do. Remember that a minus b is the same as minus b minus a. And so this 3 minus c can be rewritten as minus c minus 3. The other factors haven't changed, so we'll just copy them straight down. And now we can remove our common factors to get our final answer.


Hello, hello again. Pinky and I have a book to read to you today. It's called Thank You Amu. And the reason I know that is because in the very first cover, it says, note to the reader. Amu, pronounced ah-mu, is the Igbo term for queen. An Igbo is an ethnic group in Nigeria of West Africa. So here's a pretty cool picture. Looks like some buildings and some people in the buildings. And it starts like this.  She seasoned and stirred it and took a small taste. What a delicious stew, Amu said. To nice dinner will surely be the best I have ever had. With that, Amu put down her spoon and went to read a book before supper. A thick red stew simmered on the stove. A scrumptious scent wafted out the window and out the door down the hall toward the street and all around the block until, knock, someone was at the door. When Amu opened it, she saw a little boy. A little boy, Amu exclaimed, what brings you to my house? I was playing with my race car down the hall when I smelled the most delicious smell. The little boy replied, what is it? Red stew. Mmm, stew, he sighed. That sure sounds yummy. Amu thought for a moment. She was saving her stew for dinner, but she had made it, made quite a bit. It would not hurt to share. Would you like some? The little boy nodded.  Thank you, Amu, the little boy said, and went on his way. With that, Amu closed the door and went back to her book. As she read her thick red stew's scrumptious scent, wafted out the window and out the door down the hall toward the street and around the block until, knock, knock, someone was at the door. When Amu opened the door, this time she saw a police officer. Ms. Police Officer, Amu explained, what brings you to my home? I was on duty down the street when I smelled the most delicious smell. Ms. Police Officer replied, what is it? Thick red stew, she said, and her mouth watered. That sounds mighty tasty. Amu thought for a moment. There was still enough to shatter. Would you like some? The police officer nodded.  Thank you, Amu, the officer said, and went on her way. And so for the second time, Amu closed the door and went back to her book. Sure enough, as she read, her thick red stew, scrumptious scent, wafted out the window and out the door and down the hall toward the street and around the block until, knock, knock, knock again, someone was at Amu's door. This time when she opened it, she saw a hot dog vendor. Mr. Hot Dog Vendor, Amu exclaimed, what brings you to my home? I was selling my hot dogs down the block when I smelled the most delicious smell. Mr. Hot Dog Vendor replied, what is it? Thick red stew. Oh, stew! The vendor licked his lips. That sounds quite delectable.  Thank you, Amu, the hot dog vendor said, and went on his way. Throughout the day, people from all across the neighborhood knocked on Amu's door.  Soon the sky darkened, the street lights brightened, and it was finally time for dinner. But when Amu opened her big, fat, pot of thick red stew for her nice evening meal, it was empty. Amu sniffled. There goes the best dinner I ever had. Sorry in blue, she sat at the table with her empty pot until, knock, knock, knock, knock, knock. Who could it be? Amu wondered. When she opened her door, she saw the little boy, the police officer, the hot dog vendor, the shop owner, the cab driver, the doctor, the actor, the lawyer, the dancer, the baker, wife. Everyone she fed today was at her door. I'm sorry, everyone, Amu's side. My thick red stew is all gone. I have nothing left to share. The little boy tugged at Amu's sleeve. Don't worry, Amu. We're not here to ask. We are here to give. The police officer carried in a fresh salad. The mayor entered with a roast chicken. The baker brought a collection of sweet goodies. Even the little boy presented Amu with something special in a shiny red envelope. Everyone who had knocked on Amu's door that day squeezed inside her tiny apartment. And together they ate, danced, and celebrated.  But her heart was full of happiness and love. That was the best dinner she had ever had. Mmm, it reminds me of the potlucks we have here at First Unitarian Society. And I hope someday we get to have some thick red stew together. Right, Pinky?


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The objective of this study was to investigate the prevalence of cardiometabolic risk factors, CMRFs, target organ damage, TOD, and its associated factors among adults in freedom, Sierra Leone. The study used to stratify multi-stage random sampling method to recruit adult participants. A total of 2,394 adults Sierra Leoneans aged 20 years or older were enrolled. Anthropometric data, fasting lipid profiles, fasting plasma glucose, TOD, clinical profiles and demographic characteristics of participants were described. The cardiometabolic risks were further related to TOD. The prevalence of known CMRFs was 35.3% for hypertension, 8.3% for diabetes mellitus, 21.1% for dyslipidemia, 10% for obesity, 13.4% for smoking and 37.9% for alcohol. Additionally, 16.1% had left ventricular hypertrophy, LVH, by ECG, 14.2% had LVH. This article was authored by Sory Conte, Santagis Essay, Suleiman Lako, and others. We are article.tv, links in the description below.


I love chat ops. I love chat ops almost as much as I love chili dogs. As you can see here, as you can see here, one of our engineers also loves chat ops. It's been very transformative in terms of where we've gone. We talked a lot about change agents and transformations yesterday in the open spaces. I would say you don't have to be a person to be a change agent and we're going to explore this concept in a couple of ways with onboarding and with friction. Okay, so chat ops, we talk a lot about chat bots, chat clients, et cetera, very necessary, but I would also say that collaboration and people is the true power of chat ops. A while ago, we had a team builder at Topgolf. We also had a storage migration that was underway. So this engineer decided not to miss out on the team builder and he built the tooling and telemetry that way we could all monitor the storage migrations. Onboarding, so the key thing here, definitely bring it on new folks to your effort. Don't have to be new timbers, two members. It could be new teams that want to participate with your process. Confession, we totally ripped off the Etsy day one deploy idea. So don't tell John Osbob, but essentially our last four engineers have all developed and deployed new scripts on their first day of working. Great thing about that is not only do we reinforce that we're really excited to have them on the team, but we also, they're committing from the get go and they have some great stories for ex-co-workers about the cool stuff that we're doing. We chose to abstract a lot of the complexity away, so we built a wrapper process to wrap PowerShell scripts. That way we can make it less intimidating for people to get on board. You can eventually build up the coffee scripts when you're ready for more features. ChatOps is really a gentle introduction to our stack, so as we're working with new members, we can kind of talk through the concepts around CICD, DevOps, other ideas, and we can show them how their script is shown up in the production environment. All of us have a ton of friction in our environment, whether it's organizational debt, technical debt, other friction, and I think ChatOps really helps to identify the source of that friction that way can do something about it. As we started to work across silos, we ran into a number of permissions roadblocks, and ChatOps was great to kind of shine a light on those that way we could actually do something about it and make our automation run better. In the early days, our lead engineer would have to run around from desk to desk, debugging PowerShell modules, RubyGems, et cetera, and the combination of ChatOps and Artifactory dramatically stabilized our environment as well as helping us gain momentum. Think about ChatOps as training wheels for your organization. You can actually use it for crawl walk run, pairing sessions to help members gain intuition for how to work in your environment. One of my very favorite things about ChatOps is context, you get stimuli, you get discussion, you get action, you get outcome, all tightly coupled, and it's something you can go back and review at a later time either through retrospectives or other things. ChatOps has definitely helped us to work in a more decentralized manner around the world and also build engagement and empowerment and decentralized teams. ChatOps necessarily cuts across your organizational structure, so we've been very happy to see spontaneous collaboration and new patterns of teams working together that wouldn't have worked together otherwise. As we did ChatOps, we wanted to do more ChatOps and that really encouraged us to bring out any scripts that we had laying around and get them into our repo and every time we check into a repo, the organization automatically gets smarter. We talked about the GitLab postmortem yesterday and how transparency builds empathy, trust, understanding, the fact that you're in a shared console, you can keep an eye on one another, you can help each other, you can coach each other, and it's a great thing. So we talked about day one deploys, we talked about people going outside their comfort zone, we talked about new collaborations. That's only possible because we have guardrails that make it safer to go fast, safer to experiment and innovate. We talked about columns yesterday, so culture, automation, lean metrics and sharing. I believe that ChatOps really touches the heart of all of that and it's been a very useful change agent in our DevOps journey. All right, give it up for Scott, thank you.