Welcome back to my channel guys. It's your girl Coco styles and on this channel. We talk about beauty, fashion, lifestyle and styling guys. So today I am bringing to you ladies One part of a two part series I guess so today I'm going to talk about the 2022 Essentials that 2022 fall essentials that All women should have in their wardrobes if you do not have these pieces It doesn't mean that you need to run out and buy it You most likely aren't into it if that makes sense. So I'm going to jump right into it and I have about Hmm I got I got I got quite a few pieces on here guys And I think I made my list a little bit longer. So the first thing is trench coats Basic basic trench coats. I'll pop in some photos over here. Let me slide over I'll pop in some photos. So basic trench coats. I completely think that Everyone should have that in their wardrobe um Because we are in the era of oversize You can get an oversized coat. However, when that trend goes You're going to have to replace it unless you just like to wear oversize like men style clothing But a trench coat is number one The second thing is a wool Camel coat or even a black wool coat I would prefer Belted but if you are not a belted person or you don't want to be stuck with a belt You can definitely always take an actual big belt and put it over your coat And I'll pop in a picture of that as well So those are two coats that I definitely think that you need for Evening and just for going out. I've seen women wear those with sneakers. It looks really really cute The third piece is a leather moto jacket Okay, I have I have quite a few but my two black ones. They are Let me make sure I'm focused guys My two black ones are different Um, one is actually kind of co and I had it for a really long time. It's a really nice coat And that one is more of I don't want to I guess you could say oversized the other one is much more tailored and more feminine So people always ask me why do I have two? That's why one is more feminine. I can wear it with like skirts You can wear the other one with skirts, but it's more of a tailored fit So that's the third thing is leather jackets guys We can get them anywhere. I like the leather jackets from all saints. I think they're really nice Um, I don't think they're expensive to me but I love them The fourth thing is a cardigan And cardigans are Love hate some people love them some people hate them Um, I know a lot of people who wear them all the time like I don't know but a nice thick cardigan Long is perfect river island Listen people sleep on river island, but in my camera is like going in and out of focus. I'm sorry guys River island to me has really really really nice Long cardigans like good quality and what you can do with those is you can basically Make sure that you're taking them to a really good dry cleaner Okay, because I had a really nice sweater like it was so nice And my lady jacked me up and I was really pissed It was just linty and I was just like, oh my god So a cardigan is another essential that you need and you can get those in any color I would say go for a color that you would always wear So if you don't because here's the thing cardigan is like a coat so it can basically cover Your entire outfit got sorry I have like hair in my eye It can cover it's my I hope it's not going in and out It can cover your entire outfit pretty much if you just want to have a t-shirt some sneakers and some jeans you're good And the other sweater the other two sweaters is a nice chunky knit Um, which I like mom's handmade sweaters and a nice turtleneck Preferably black Okay And the reason why I say black is because you can use it a lot more I'm all about cost per wear guys So if you can buy an item and wear it multiple times in most of the ways that is a win for me And the other top I would say would be a blazer a black blazer black Is not my favorite color as far as clothes However, I have two different black blazers one is Like a tuxedo style and the other one has um Like some lines on the side almost like adidas So black blazer is really good Um, if you go for oversized you can definitely wear like hoodies and stuff under it That's also very cute. So it really depends on your style All right, so let's get into bottoms leather skirts You cannot go wrong with leather skirts ladies Here's the thing. I love pencil skirts Um, I love pencil skirts with pockets and the reason why I like pockets is because I don't have a lot of hits Okay, so I have to give the illusion of it. Um for you ladies who are very shapely You can buy pencil skirts anywhere If you do leather, um, if you are into vegan leather, just know that it doesn't last as long So just be mindful just take really good care of it. Um For those of you who like leather Vince has nice leather stuff. Um, and what's my other leather skirt from? I forget the other brand but mango also has real leather and faux leather. So check them out too.  A dark wash is really nice Wide leg pants are in you can still wear those in the fall. I Listen, I'm not fully into trends. So If you like wide leg jeans wear them if you like skinny leg jeans where I'm just have some jeans for the fall You also want to have like a great pair of leather leggings. I have a pair that I had for Since 2013 From bcbg and you guys know I am 60 tall. Let me tell you something those leggings. I think they were like 250 Maybe 325. I don't know all I know that they fit me. They fit me only that and I have like room They're not like super high water or anything like that.  You can wear those with moto boots. You can wear them with um What do you call those any type of shoe cream? I can sneak it depends on how you want it But I would recommend like a cute little moto boot super cute Um, and then you want to go for so that's leggings. Um jeans and skirts, right Here when it cut here's here's the shoes guys when it comes to shoes You're gonna have a lot and the reason why I said is because we're all so different Chunky loafers are in but if you're not a chunky loafer type of girl You're not gonna go for that trunk, right? So ankle boots Right a simple pair of ankle boots You can get you ones with strings or without strings, but I would say go for a classic silhouette so you can wear them often Then you want a moto boot. I have a nice. I don't know if they considered moto boots But I still need a low pair that I can just throw on with like Some leggings or something, right? Um, if you don't want a regular moto, you can get something with a heel with like strings Super cute a little black heel. Um, something that you can wear often. You can wear it with skirts pleated skirts Um, denim, it however girls are wearing shorts in the fall too with stockings So just get creative with it. But those type of boots are needed in your wardrobe. Um, you I still love over the knee boots guys. I don't care Um, since I'm tall it was very hard for me to find a over the knee boot But stewart whites man had it and they also sell a wide guy. So if you have white feet, um, they're classic iconic boots They come over the knee and I got the stretch leather Which I was a little concerned about at first because when I see stretch leather It don't really need leather guys, but these are actually really really nice Um, you also want like more of like a calf height boot Any kind you can get slouch a slouch is really cute because you can Slouch them down with skirts. You can do a whole bunch of things, but you don't always necessarily have to wear them up Uh, Tamara Mellon Tamara Mellon, I think that's her name nice boots She has a really nice pair two pairs on her site right now That are a nice medium heel height and they're over the knee and they're butter soft guys So you also want to have a pair of sneakers I have the coyote. I think they're cool. I've been saying coyote for the longest time Um, I love those sneakers. I wear them all the time. They're comfortable. I don't have any issues with them I had them for a while now. They had a sale. They did Um, and I should have got another pair, but mine's not in really good condition Coyotes are a little bit more affordable than those common project ones They still have a really sleek silhouette. You can wear it with trousers skirts jeans anything. You'll be good to go And when it comes to bags you want to have structured bags Okay, structured bags are a must If you don't like structured bags, you can go for a tote because sometimes totes have like Some little structure when it comes to the sides and the bottom So if you don't want like a regular satin structure bag, you can definitely go for a tote bag um, and I want to add one more thing Into the the coats and the outerwear Like vests vests are really nice and they're actually in the season So women are going to be wearing puffy vests leather or regular down or I have seen in the airways Um, shirlings shirlings are definitely back. I for one love a shirling.  I just love it. I guess because I'm old school 80s baby So for me shirlings are in they will always be and they will never go out of style um, so you can add that on to your essentials list now this list is Things that I would think that you would already have so like sunglasses is another thing.  Okay Depending on where you live your fall may not be as cold as a fall in new york city So because I am a new yorker, I always have gloves. I don't care. I love gloves that come all the way up to your elbows, um It's just something that I love to see on women and I love leather gloves So you can get nice gloves. They have gloves that have little cutouts Um, that are still very stylish not like biker gloves, but they have feminine gloves that do not have like those little Holes at the top of that strap They do have those so pick you up some nice gloves gloves actually add a lot of style to your outfit I don't see many women doing it, but the ones that I suit I do see I'm like, okay girl, you got it So glasses another thing Um, just pick a nice square pair of glasses. Um You don't have to spend a lot of money if you don't want to and guess what ladies I'm sure you guys already have some From the summer. So just start getting creative with what you have So you're not like overspending for the fall now when it comes to trends For the fall, that's different. You're gonna end up buying stuff. However, the trends for this year You probably already have them in your wardrobe. There's some sheer on it. There's some there's leather There's tank tops on there. The color fuchsia is on there. Um, what else did I see shirlen is on there? So take a look at that if you are interested in that but Right now you should always have the essentials in your wardrobe For the fall these and in the history things these are like classic pieces So if you don't have it and you're thinking about investing in it, then just invest in it Don't skim on the price. I'm trying to get the best quality So next fall you'll have it especially you're out of wear. You don't want to really skim on that You don't want to buy something that's not a hundred percent wool It's gonna show. Um, the jackets don't really fall the same and they do not last guys It's just it's pointless to do it Um to buy something that's cheaper because you're trying to save a buck or two points with going sales. I'm just saying So those are my top essentials that all women need for this fall So if you don't have them guys, definitely go pick it up But I am almost a hundred percent sure you already have them in your wardrobe guys So if you like videos like this, please comment below and if you stay to the end of this video Please comment coca. We see you and don't forget to follow me on instagram at coca styles ny N y that is my business page coca styles nyc is my personal page for torah women and my blog coca styles nyc For torah women as a style blog and coca styles ny.com is my styling services guys I always plug my styling services because there are women who watch my channel Who are in corporate america who would love to change their wardrobe and stop showing up as the boss that they are guys So I will catch you guys in the next one. Bye guys


Welcome to this video. Today you're going to learn how to use ever and never. This is a question that a student had submitted and it's a great question, so I'm happy to answer it for you. Of course, I'm Jennifer from jforisenglish.com and this channel is dedicated to helping you feel confident speaking English in public so you can take your career and your life to the next level. Now, before we go any further, make sure you subscribe and hit that bell icon so you're notified every time I post a new lesson. Now let's dive in with this video. Let's talk about how to use ever and never. You can think of ever as at least once or one or more times. That's ever. Now, never, you can think of this as zero times, never, zero times, not once. Ever and never are commonly used in the present perfect, especially in question form. So let's take a question in the present perfect. Have you been to Banff? Have you been to Banff? Now, in the present perfect, it's extremely common. In fact, it even sounds more natural to me to use the word ever. Have you ever been to Banff? Now, we add ever to present perfect questions because they're asking about life experience and remember it means at least once. So if you've been to Banff at least once or more in your life, then you can answer yes to the question. If you've been to Banff zero times, then you'll say, no, I've never been to Banff. So notice ever we use it in the question form, but we don't use it in the positive answer. As a positive answer, I would just say, yeah, I've been to Banff once, twice, three times, four times, and I give my answer. So let me ask you a question in the present perfect. Have you ever been skydiving? So have you ever been skydiving? You can put your answer in the comments below. And also why don't you ask us a have you ever question and make it a fun and interesting question? Put that in the comments below. Now, although ever and never are very commonly used in the present perfect, we can also use them in the present simple. Never is very commonly used in the present simple. So remember, it means zero times. And in the present simple, we're asking about routine actions. So we're asking about the frequency of actions you do. So it would be very common to say never for certain actions. For example, I could say I never work out at night. I never work out at night. So this is not part of my daily routine. It takes place zero times in my daily routine. We can use ever in question form in the present simple, although it's much less common than it is in the present perfect. But I could ask you, do you ever work out at night? Now in this case, I'm asking you about the frequency of this action in your daily routine. So as a reply, you're just going to use an adverb of frequency and say, Oh, I sometimes work out, I usually work out, I frequently work out, I rarely work out, and you're going to give me your answer. Remember, if it's zero times, then you use never, I never work out at night. So what about you? Do you ever work out at night? You can put your answer in the comments below. And at the same time, why don't you ask your fellow students a question using do you ever? So remember, this is a present simple question, you're asking about the frequency of that action in their daily routine. So now you know the difference between ever and never. And remember to do all the practice in the comments below. If you found this video helpful, please hit the like button, share it with your friends, and of course, subscribe. And if you're a busy professional who's serious about improving your English speaking skills, so you can take your career and your life to the next level, then I want you to go to my website, j4isenglish.com. There, you'll find a free case study where you'll learn how to feel confident speaking English and public so you can impress your boss and clients with your message in only 30 days. To get your free case study, simply click the button, enter your name and email, and you'll get instant access to the case study. And until next time, happy studying. Just a little bonus for you. Sometimes native speakers will combine never and ever together to be really dramatic or add emphasis. For example, I could say, I would never, ever go skydiving. And that's just being very dramatic about the statement. So you know how strong I feel about it. So that's just a bonus expression for you. I'll see you in my next video. Bye.


Hey YouTube, this is another video right up for the challenge Moral Horses for 40 points in a web category of TJCTF, a recent capture of the flag competition. So the challenge prompt here is the horse is back and it gives us a web address and web page that we can check out. I actually had better luck looking at this in Firefox and honestly true credit and props goes to Yiggles Moto because I think he was the one that originally found the lead on this and figured it out because a lot of people struggled with this challenge because it didn't make a whole lot of sense. It said scroll down to find the flag. It's the regular infinity horse sling where the page would just keep loading and scrolling and you would just see legs in this ASCII picture of the horse over and over and over again. There didn't seem to be a whole real gimmick to it and it was nothing in the source code, nothing on like any of their HTTP headers, it was just nothing there. So what he did and what he pointed me to was that you can actually just literally scroll like programmatically scroll because you'll see if you set up a network query you'll see the web page will continually get legs like this HTML page over and over and over again and that one will always have the response of okay more HTML legs and oops you couldn't get the flag. That's dumb. So what we had done and what Yiggles had done is we had set up a... Okay, I gotta stop saying we but he I'm showing case and showcasing you love and the support that this was totally your challenge. So thank you for everything you do on the team. What he'd done it had set up a window interval so that every now and again we could just be running a new function over and over and over again to scroll and scroll by lines and I think just a thousand or whatever is fine, crazy amount and then we can set it for as often as we want to just like over and over again create requests and slowly get more legs. So you can see the number of requests is going up, the scroll bar is increasing because we are getting more and more. So each of these HTML responses are normally in size 707 bytes but what if one of them does contain the flag as the only direction that we're told here is to scroll and to keep scrolling maybe at some point one of these will have a different result. So the best way we can determine that is to sort by size and this is going to take a little bit of time and I don't honestly know how long it will take but at the very very top since we're sorting by size one of these will return something other than 707 bytes. So I'll pause the recording and I'll get back to you when that happens. Okay it didn't take much long at all just a few seconds after I said that we did get 704 bytes which we can take a look at go ahead and view the response over here in the preview we do have our flag. So that challenge was weird in that there wasn't a whole lot of guidance other than just scrolling and you literally had to kind of go with it just buy it and hold your breath hope that you would eventually get there. So we can go ahead and save that if we particularly wanted to. We can make a directory for more horses and save that flag just in there but that is the solution to more horses is to literally scroll forever until you get a response that is your flag.  One dollar a month or more on Patreon will give you a special shout out just like this at the end of every video five dollars or more on Patreon will give you early access everything that I release on YouTube before it goes live. If you did like this video and you want to see more CTF video write-ups or programming tutorials or other stuff that I do please do like comment and subscribe join our discord server link in the description if you want another cool community of CTF players hackers and programmers if you want to jam with me or anyone else when we're planning cool CTF upcoming that's the awesome and best place to do it in. Hey I would love to see your support on Patreon and I hope to see you in the next video. Thanks.


Hi, I think we're live. We're live. Hello Welcome to this web broadcast that 350 is doing after the global divestment mobilization So many exciting things happened Really excited to be sharing with you some massively inspiring stories from all over the world this evening So my name is Natasha and I am the Europe organizer Here at 350, but I've only been interim. I'm actually going to be leaving soon So I'm gonna do a round of introducing you to everyone that is that is on This call with me and then I'm gonna just run through what we're doing And then we'll start we'll start presenting. We'll start sharing stories I'll explain to you in a minute how you can engage with the chat We'll just do a round of instructions first. So yeah, first, I'd like to introduce Emma Who is the permanent Europe organizer at 350 has just got back from a spatical She's mostly not going to be on Screen because she's gonna be behind the scenes kind of responding to things in the chat and stuff But Emma, would you like to say hi? Yeah, just hi everyone so glad to be here with you and hear all the different stories about the global digester mobilization and I'll be on chat and Also from all of you who might be interacting and watching the webcast Great. Thanks Emma. I'm just gonna go along and do a round of entries from all the presenters We've got lots of people to speak to you. I'm Ellen. Would you like to say hi next? Yeah, hi, I'm Ellen. I'm a divestment organizer from the UK calling in from Rainy London also excited to hear what's been happening elsewhere Thanks, Ellen beta. Would you like to say hello? Okay, we're gonna come back to beta. She's just having an issue with her sound Andreas, would you like to say hi? Yeah, hi everyone. My name is Andreas and I'm a divestment organizer from Germany Thanks Andreas. Um, Ahmed You want to say hello? Hi, everyone. My name is Ahmed and I campaign on divestment from Johannesburg, South Africa and Yeah, looking forward to celebrating with everyone Thanks. I'm a beta.  Possibly not. Okay Beta is gonna be talking to us about the action at the Trump Tower in New York, which sounds really awesome But we will come back to her in a little bit Okay, so first things first, so you'll see a chat box underneath this video If you would like to engage with us Share what you've been up to for the global divestment mobilization where you are or what some of the things that you've seen You've been really inspired by our that'd be great. Also just kind of and say hi and where you are Where you're dining in from Yeah, just so we can say hello to you I would love to hear some of the stuff that's going on around the world apart from what we've been talking about So please do that. You'll need to open up a channel in YouTube. That's really easy If you just click on the top left hand Corner of YouTube where there's three lines you can open the channel there really simply and then come back to the chat box and post I hope that that will work So yeah, I Will basically start so All based the global divestment mobilization really saw divestment going properly properly global There were events on six continents in 45 countries. There were 260 of them They put pressure on institutions to break their financial ties with fossil fuel companies From Brazil to Belgium Cape Town to Jakarta People all over the world were demanding that all of our institutions Stand on the right side of history and stop supporting companies That are fueling the climate crisis I've got a few slides that I would like to share with you now So the first one is from Brazil in Rio de Janeiro There was an action run by fisherfolk and indigenous people who disrupted an oil and gas auction To speak out against investments in fossil fuels That was pretty amazing The next slide if we could just pull that one up is at I'm not going to say this properly Hoa Sen University in Ho Chi Minh City In Vietnam, so hundreds of students got together and put pressure on their university divest We'll also be hearing from Ahmed about some of the stuff that happened in Cape Town In Denmark campaigners celebrated the 12th divestment commitment by Danish city, which is pretty amazing There was also a lot of action with faith groups So on the next slide you can see some of the Quakers in Britain Over a quarter of the different Quaker meetings agreed to divest And we've had nine Catholic institutions agreed to divest as well In Brazil more than 3000 people participated in prayers and a vigil outside the Umarurama Cathedral To voice their hopes for a future free from fossil fuels We had some really amazing stuff happen on the cultural institution side So there were performances at the Louvre in Paris at the British Museum and also at the Van Gogh Museum in Amsterdam, which is this next picture is the first time an action has happened there And the eight women participating were actually all arrested But they're all out now and fine, but that was really inspiring and beautiful Um, also the next slide the divest Nobel folks were really active They stayed to flood in front of the Nobel museum It was an area that had been flooded before so we're just trying to Illustrate the links between climate change and the impact really directly there And yes students in academics, trans universities in Argentina, Bolivia, the Netherlands, Germany, South Africa, Nigeria and Hong Kong Um, and there was a big open letter from students at six universities in Belgium Release calling on their institutions to stop investment in fossil fuels There was lots of stuff happening too in New Zealand and Australia targeting an Australian coal giant, Adani By calling on the banks that invest in it to stop its funding. So in total 73 730 institutions across 76 countries with assets of more than 5 point by trillion Are so far committed to pull investments from fossil fuels. That's really amazing The money is impressive, but the bigger impact is the reputation for this industry is dwindling And it's all about people power people power is basically It's basically winning So yeah, what we are going to do now is we're going to go through and we're going to hear from All the speakers that we've got on the call and we've also got a film coming up for you from Chuck in Philippines talking about how impacted communities led actions there that he couldn't join live unfortunately because It's literally the middle of the night for them And then we're just going to talk a little bit about what happens next What the plans are across Europe and in different countries what you can do next where you are And yeah, I would love to share your stories. Please do send Please do comment in the chat on what you've been up to what you've really liked Um, but yeah, I think for now, let's go over to Andreas who is going to talk to us about what happened in Munich Yes, uh, thank you Tasha, um we organized a huge climate march in Munich and Over 1000 people showed up which is a really big deal for Munich on the first sunny day in the spring where usually people leave the city and we were able to attract a whole bunch of people for our event We started out with some bands and Had some music playing Really got people fired up for divestment and Then we walked through the city center and center really really loud and What amazed me really a lot a really colorful sign to the city council and other institutions like churches and universities really a whole bunch of different climate activist groups showed up and I think it was really really fun for everyone to be there and It was more like, yeah, like a like I said like a loud colorful Party experience for everyone and it was a great day in Munich. Yeah, and yeah, it Yeah, it went really well and I think Yeah, we It stayed a really large crowd till the end and we had some really touching speeches from local politicians and Yeah, I think That That went really well Do you want to just say something and Joyce about what you think made it so successful? Yeah, sure. Um, I think one key factor that we really had this success in munich was that The local fossil fuel group really brought together A really broad alliance of groups and connected really well with Different different political groups working on that issue Some local parties were involved and a lot of So it was a it was a bigger network that brought people together who are interested in In in in this topic among the city Awesome Thanks, and it's it's really good to hear. Um, I love the pictures and it looks it looked like They look great. Um Next I would like us if we can to see The film from chuck in the philippines talking about some of the actions they organized there If we can get this to work I've been asked to share about the experience that we had during the gtm Well, what happened was there were 10 simultaneous antico community actions around the philippine archival Of which I was personally involved in organizing and facilitating a climate camp of 50 youths from around kesen province Which is known as the cold capital of the philippines As far as executing the actions, I would say it was done in sync Thanks to the coordination and support that was done earlier through our partnership the philippine movement for climate justice As far as the preparations were concerned it was months of meetings organizing logistical work multitasking preparations and balancing organizational self-interest and negotiating consensus among those that are part of the campaign network The gtm action fits within the series of actions that happened prior to it Namely the break three are the march for science the people's climate march Which was utilized by the local climate movement to highlight the grassroots resistance against fossil fuel projects That continue to proliferate around the country and it is also A way where we were able to maximize those global moments as vehicles to raise the voices of climate impacted communities That are at the forefront of extreme weather that further exacerbates already existing inequities in our society Actions like the gtm not only connects the dots between investments and impacts It reinforces wisdom that is found in realizing that all things are connected to everything else And in a problem as huge as climate change, it really does mean that to change everything We would really need everyone. I hope that you could all hear the sound on that. Okay Um, but I know that emma shared the link in the chat so that you can watch that and on the time If not, I think it's really inspiring Um, I love those actions particularly because they're led by communities that are being uh, really at the front line of of Climate change impacts. I know that we're feeling those impacts all over Europe as well But countries like the Philippines are really getting yeah the sharp end of the wedge on the stuff. Um and it's really inspiring the way that they are taking action into their own hands and um In turn feeling inspired by the solidarity that they're getting from all over the world by Everyone taking action Together like this So yeah, next I would like to pass over to armit in Cape Town. He's going to be talking about the launch of their divestment campaign there Great. Thanks so much atasha. Um, yeah, so I'm not in Cape Town at the moment unfortunately, but I spent all of last week the gtm week in Cape Town and um in terms of Uh, what happened was that we officially launched a campaign targeting the city of Cape Town This is that we're going after a city in Codingland a city to divest on the african continent Um, so we started off the launch event with a panel discussion Where we got um some partners um faith institutions and even students to discuss the golden objective of the divestment campaign Had the anglican church of southern africa talking about their commitment to divest and why they chose to um really Statement ties the fossil fuel industry and after that we really got into the nitty gritty of why we're calling on the city of Cape Town to divest we spoke about climate impacts and the fact that the That the current drought um There's no end in sight for the current drought and we're really Uh making our call that we really are asking for the city to Demonstrate its political leadership and commit to divesting. Um in terms of engagement. We really had Some very positive feedback from people online most specifically. Um, we Our approach is very action oriented. Um communication where we um when we were communicating with people We really gave them things to do things to get involved in the campaign So even though they aren't in Cape Town Um, they weren't in Cape Town. Sorry, uh, they could really get involved and really feel a part of the campaign So we got thousands of people uh to sign on to a petition calling on the city uh to make a commitment to um by investing um and um At the end of um the launch and uh the petition signups we uh ended up Getting the opportunity to hand over the petitions to uh the deputy mayor of the city. We were really gunning for the mayor, but unfortunately She wasn't available But we were also quite adamant that we really wanted someone in high office and with with with with with uh, I guess A very senior position to come through and collect the petitions So we were really quite lucky to get the deputy mayor to come through and collect the petitions and also, um at the end of the launch We had uh 15 uh residents coming through um and really committing to um assisting 350 in taking the campaign uh to the next level Um, I think from our end, uh, what was successful was our online engagement strategy We were able to scale up participation with very timely and as I said action oriented content and also, um, we also really connected the dots on this one. Uh, we really um Connected to the um to the current drought that the city um is experiencing at the moment And this really brought in a lot of partners Uh, we ended up supporting us at the launch and supporting us through our online engagement So it's really um opened up a lot of space for us to um engage with others in the climate movement So all in all it's been a really good um launch to uh, what we're hoping will be a very um I guess powerful win for the uh, I guess divestment movement in South Africa. Uh, yeah, thank you Thanks so much. Um, that's really good to hear. Um, and yeah, I love your picture I particularly love the picture of um cable mountain with the with the banner going across. It's just it looks amazing Um, okay, we're whipping through. Um, we will come back to armor to hear about what he's doing next in a little bit But um, now I'm going to pass over to Ellen. I'm just going to talk a bit about what happened in London Hi, yeah um, so There was lots of actions around the uk for gdm um In london the main focus was on our local governments and their investments and fossil fuels um There are lots of campaigns across london london's big city with 10 million people living in it. Um So All the campaigns made a joint decision to come together and do One big event And we decided to host 14 different rallies across all of the across some of the london boroughs Um, and we carried giant fossil fuel monster props and red line banners from place to place Um holding short little street theater skits at each place And then we all converged at the end for one final rally in central london Um, which was obviously pretty ambitious action 14 rallies in one day um But overall it went pretty well Logistically, obviously it was pretty difficult to organize. There was three fossil fuel monsters traveling across london by bus train and bike With different scheduled stop-off times in different places and a coordinated meeting point at the end Um, but it went off with only minor hitches um And there was a really good turnout overall the level of engagement from place to place was varied According to how strong each of the campaigns were but it was a pretty good turnout overall um And in terms of the things that I think made it successful I think there was two two main reasons the first was the kind of organizing model that we used which was that um Central team who were managing those loads of logistics and carrying the monsters around on their bikes um But each of the different campaigns in each borough had the autonomy to organize their own rally and then The way they wanted it to work when it arrived at their place. So there was ownership from each of the individual campaigns um Also the collaboration across all the different campaigns allowed Ones where they'd already had wins or places that maybe were stronger or had more people to support and uplift The newer or smaller groups, which hopefully is going to lay the foundations for those campaigns to get stronger in the future And then I think the second reason why it was really successful was because the action was really fun um The design of the action was Pretty light-hearted and a bit silly having these giant kind of multi-legged monsters with people underneath them Travelling around the capital on the back of a bike Um Definitely made it engaging um and using street theater drew lots of new people in It also meant that campaigns or people who were nervous about taking part in a public action Were more willing to get involved because it wasn't seen as like a aggressive or shouty kind of protest um And the atmosphere was really celebratory which is important because actually london has been a big leader in the divestment movement in the UK so we didn't want it to seem like We were being too down and more of the local councils and afterwards Everyone went to the pub together and celebrated and it was an important relationship builder for all of those different campaigns from across the city. So Hopefully the action isn't just wasn't just something that was fun But it's going to lay the groundwork of those relationships to help build the campaign into the future Great. Thanks Helen. It does sound like that was amazing. I was really annoyed that I wasn't in london I couldn't raise that this weekend because I throw in the monsters were particularly awesome Okay, so the last speaker that we have um is beta. Hopefully her sound is now working. Um, and she's going to talk to us about The action at trump tower in new york Hi, everyone. Um, my name is beta. I work as a divestment campaigner in uh, new york city primarily on the divestment campaign to divest the new york city pensions Which is one of the largest in the world um for one of our main gdm events, uh, we uh organized a teaching on divestment inside of a public space of the trump tower so, uh Although trump tower is a privately owned building Because of the laws in new york city They were able to get subsidies and therefore have a public space within a private building So many organizations have been using taking advantage of this space um and hosting uh teaching style events so um the divestment teaching at trump tower was uh The fourth one that happened over the last several months and it's it was a pretty uh complicated um logistically action to To organize we had to uh because of the tension and because of the security of the building itself uh, we had to stagger in The hundred and fifty people who came out to this teaching To get past security which included secret service agents people with machine guns It was kind of a scary place to to have people sneak into We couldn't have very large banners because they would stop us. Um, and Uh, so we had people sneak in about an hour and a half started to stagger in about an hour and a half Uh before and just uh walk around there's a plaza kind of area And then uh when the action started people filled up the space and we led a teaching on divestment um We had partners from the coalition of divest new york lead on some really uh fantastic performances. We had a uh performance from the choir from reverend reverend billy. He's kind of a Um internet sensation and they led us in a song on um The sadness of climate impacts. We also had a pops quiz So the reason why it's called pops is because it's a privately owned public space and we had a pop Pops quiz on divestment um, and we also had some really powerful speakers and uh ended with a tug-of-war performance where Um, we Had the people of new york fight against donald trump and the oil executives Um over the decision maker of the divest divest new york campaign, which is in new york city the comptroller His name is scott stringer. Um, which was a really great Fun way to kind of poke fun at uh the the tension between the decision that This this person needs to make on siding with the people and with a safe future for new york Or with donald trump and the oil executives that are running the white house um I think that the event was really successful.  I think that was definitely a success We got a lot of media coverage, uh, both national and local and even international Which is really great for the campaign. I think we were Uh, we were using both this moment to situate new york city as a potential leader um For for for decisions like this on divestment and it was important for us to kind of weave together the messages of We're we're a peak part of this global movement We need local leadership like leaders in new york city to take Bold action on climate Because we know that people empower at our country on the federal level here in the us We are Not going to see that from them and we're even starting to see rollbacks on the environmental protections that we won in the last several years so I think that it was a really good way to both uh Continue to bring an escalated tension on the actual decision maker of the campaign while tying it tying in all of the threads uh, both international The tensions that are happening within our own country Um, and really being able to tell a powerful story about how new york can be a leader in that um, some of the things that made it a really successful event was the um Planning that we did with our partners on the ground who had already hosted um Teachings in the space beforehand. So we work very closely with some partners who led on teachings in the months before um and um, I think that it was uh, The right-sized event uh We we knew that it was going to be a lot of unknowns about whether or not we would get stopped by security Etc, but I think that we the planning the very we we had a lot of thoughtful planning around our contingency plans because of the level the potential level for um escalating the situation Um, and that's that's all I have to report back Thanks so much beta. That's really awesome. I had no idea that there was a public space inside trump tower That's so weird and it was so excellent that you're able to exploit it like that. So cool um, okay, so yeah, uh Just say a few. Hello to people that have been joining in the chat. So we've had Carl from Uppsala um Someone joined from dorking in Surrey Uh, and also kester from paris who's been involved with the liberate louvre collective Which is kind of amazing. I'll please do as you're joining Open up a channel say hello and tell us what you loved about the global investment mobilization We're going to talk about what happened next What happens next in just a minute? But first of all, I'd like to share with you if we can the rap film that we made Sharing clips of some of the amazing actions that happened all over the world Awesome, I love that video. Um, I hope it worked But you should also be able to find it on the global divestment mobilization website If for whatever reason it didn't work for you You couldn't watch it then. Please do share it as well. I think it's really inspiring And even what you get now, even though I've seen it a few times. It's just like it's great to see so much stuff happening um People united and calling for the same thing all over the world But yeah, the global divestment mobilization was great But we still have fossil fuels and we still have climate change and we have a lot of work to do So, um, I think it's really really important that we talk about what happens next Um, so yeah, first of all, I'm just going to get a couple of the presenters to share What they're doing next how they're taking their campaigns forwards and then talk to you a little bit about some ideas Of what you can do where you are on your own and other events and things that you can join Um, so yeah, Andrea, would you like to talk to us? About what is happening next what your plans are? Um, next in Munich Um, yes, um, so we So we really we really had a good event. We had this great weather and this great atmosphere and we um We really built something together also with this alliance that I talked about earlier with all the other organizations that were working together here, so we really um Brought a lot of people to the streets and we want to use this large event to hopefully Get some of the people that came out that day to our next meetings in in munich so They can engage in the local fossil free group um Because um on on that day a lot of people were actually interested in in how they can work towards, um Yeah, divesting, uh, their city and and uh, and its institutions um So we want to get these these folks connected to um the local campaign Great. That's really good to hear andress. Um Arme, did you want to also share what your plans are? um Next in Cape Town. I know that you have a lot of other stuff lined up. So, yeah So with the Cape Town work, um, because it's the first time we're pushing a city and we know that Making a decision to divest is a very political decision so we're going to be working with our partners and um, a lot of people that committed to join us in a working group I'm at the At the launch to really start pushing counselors In the long term to start, you know, calling for the motion to divest in the chambers So the focus will be on getting residents to build up their networks and really push their metrics to press on their counselors Um to call for a motion to divest within the city's chambers We're also Managed to secure a meeting. Uh, what the mayor or council? Um Last week. So, um, that's like the the next big uh step is preparing for that meeting and really being going really going to um, I guess the mayor's offices, you know prepared to really Lay down while we're calling for the city to divest and really trying to push her to be the person to actually Table the motion rather than um, the more long-term work of getting counselors to table the motion So we do have some options and we're really hoping that option a Where the mayor is the one to table the motion For the city to divest so yeah in terms of the city campaign. Um, those are the next steps Great. Ahmed. Thank you. Um, yeah throughout the global divestment mobilization here in europe We were trying to encourage people to think about how they could use the events at gdm to kind of grow groups and build pressure and where it would fit in um In a strategy for for wider change. So I just want to share a little bit about that with you and some of the resources that we made Um, and then I'm going to share some of the stuff that's happening. Um, and yeah, it's great to hear some more of you Joining in the chat. Hello to people that are that are just joining us. I'm brilliant to hear about what you did for gdm in dorking. That sounds great Please do continue to share your stories in the chat and if you have any questions about what's happening next or what you can Do next please share those as well So yeah, I've made a slide which hopefully we can show you now Looking at what happens next generally with some links to Um to the different resources we've made so we're really trying to encourage people to Um, hopefully with your gdm event, you're pulling some new people So you'll have um thought about how you can make it accessible to the public Told more people about what your campaign is your campaign will be more visible Maybe you've got more people that have signed your um petition like armum was talking about in kate town Um, maybe you gave out flyers at your event. Um, hopefully you've got some more people that you can get in contact with So we just really encourage groups to have a follow-up meeting And bring those new people along make space to invite them and think about how you can make them comfortable There's a there's a guide here that I've made um, which I think emin will share the link to In chat and it's it's on the slide as well And how to grow your divestment campaign and it really talks about Um campaigning as a cycle of growth because it's all about people power um, the the aim of the divestment campaign is to destroy the The reputation of the fossil fuel industry And make it to a moral socially for it to have any power anymore and for that we need lots and lots of people so People power as the name of the game and it's all about getting more people involved So when you have a public event you should think about how you can pull people in And then think about how you can get them involved in the next thing and if you plan actions in series That's really helpful in the how to grow your divestment campaign guide. There's a link to Our presentation that we've made talking about Um fossil free what it is what the history of it is and there's space in there for you to add in information about Your campaign so that you can use that Uh at meetings to bring in new people get them on board with everything that's happening make them feel part of a global movement Um, and then kind of plan where you go next um, it's really important that actions don't just happen on their own like we've heard from Various different presenters here. Um, I only talked about the Um, some of them only talked about the action in terms of what they actually did because I gave them such a short period of time But for all of the really strong ones, this was part of a sequence of action It had a strategy It's it's coming from somewhere and it's building towards something and it's kind of constantly Evolving and evaluating where they are Um, so yeah, I would really encourage you to do that. Um shout if you have questions Uh, there's stuff across europe that uh that are here to help you whether you're in a country that we have stuff in or not Um, we'd really like to try and support this work wherever it's happening wherever we can um, and there are a bunch of um things that are happening centrally next so the next slide Um, I've got a whole slide of different stuff that is happening in sweden. There's loads of it So there's the Uppsala sustainability festival and I should also say This webinar will be recorded so you can share it with people if you're inspired by these stories You could also come back to it and look at these slides and get the links if you feel like We're going too quickly and you're not going to get them now. Um, So there's the Uppsala sustainability festival on the 18th of may In stock on there's a fossil free picnic on the 31st of May Which is being hosted by dover's new divest Nobel in Gothenburg There's a new campaign that is opposing the gas infrastructure there You can find all about all about that at the link in malmo There's a meeting with um the divest the ap pension funds and there's a facebook event for that So you can find out about that and go along Um in lund. There's also a divestment workshop At the public library, uh, and there's an event in visby, which I haven't put on the slide It's just to meet outside the university building on may the 25th at seven o'clock But there's no link for that one. I'm afraid. Um, the next slide is, uh Yeah, there's a whole bunch more stuff happening. So in the Netherlands, um, there are there are different actions happening There's a meeting for the pension fund campaigns on may the 31st And there's a national debrief celebration follow-up gdm event on the 8th of june Um, you can email the set at 350 if you want details about those Um, also there is I'm going to say this wrong coda rude Is what I imagine it means, um, it's going to be a mass climate civil disobedience Um type thing at the port of amsterdam on saturday june 24th There's a website for that and facebook group for that Um in the uk there's lots of awesome stuff happening on the 24th of may next week There's another live, um web workshop like this one specifically looking at how we decolonize divestment Um, I think that's really really important and it should be a really powerful Web workshop. So please do get involved with that. You could always join from outside the uk as well if you're interested Um, there's also going to be rolling resistance happening in Lancashire um against fracking For the whole of july with reclaiming power. There's a link there Um to show you how you can get involved and there's a divest parliament training weekend on the 10th of june Um, and then in germany the munit group is meeting on the last friday of every month And you can email contact at fossil free Munchin i'm i'm sorry that i probably just murdered that as a word um, and then finally, um, there's another slide on all of the climate camps that are happening across europe so, uh These are kind of they're they're happening in different ways in different countries Um when they used to happen into the uk in the uk i went along and found them so inspiring People come together camps that up communities share workshops Share food live together community and plan and take action together And all of these camps are sort of different variations on that. There's one in the checker public 21st to 25th of june, there's one in sweden the third to seventh of august France the fourth to the 15th of august There's an action camp in belgium the 10th to the 15th of august And then there's endicolenda and a climate camp in the rhineland in germany august the 18th to the 29th And there are links where you can find out all about though much more about all of those Some of you might have heard about or been involved in endicolenda last year where there was really inspiring mass red line style direct action It's definitely worth looking into if you don't know about it and do see if you can get involved If you'd like to get involved There's also an action in paris That people can get involved with on saturday, and I think that the link has been shared with you in the chat So check that out um And I think that that is it. It doesn't like Um, it doesn't look like we have any more questions or comments. Um So I think I will wrap up Cool, so yeah, maybe we could do a round of everyone Yeah, kind of signing over now. I'll go in with us all of this time. Ahmet Hey, uh, thanks so much for having me at the europe celebration webinar and yeah, I looked forward to seeing some of you Exciting where it has been planned Coming into life. Thank you Thanks, Ahmet Andreas Thank you for having me on the celebration and looking forward for lots of new Faces in the munich group and hearing from everyone by Thanks Thanks, sir Hi everyone. Thanks for everything and uh, yeah same as everyone really excited what's happening next and how people are Harnessing all this energy really exciting stuff sweet ellen Thanks everyone It's been really cool to hear what's happened around the world If you're based in the uk and you want to get more involved then get in touch with me I'm here myself again at the end. I've done that on every single webinar. Why stop now? Um, thank you so much everyone for joining in and for all that you've done Around the world for gdm and for divestment and for everything that you're still getting involved with It's really inspiring that even in the face of climate change and the terrible things that are happening. We have Passionate dedicated people coming together and taking action and pushing forward for The kind of world that we all really want to live in so yeah, you inspire me a lot. Thank you so much good night


I grew up in a house that really had open doors for everybody. It was a house where everyone was accepted and where everyone had something to offer. We had dozens of foster kids. They knew it was a household where support would be provided to them so I feel so fortunate to have grown up with those kinds of values. And those are the kind of values that we have set as a government. Certainly when we were elected there is no question that we see an unaffordability crisis when it comes to housing. Parents of young children are forced to take on debt to pay for childcare. Seniors are being forced to choose between paying rent or buying medications. That situation shouldn't exist. Our economy is thriving. It's one of the best in the country. But a truly prosperous economy and province needs to work for everyone. That's why we're introducing the new BC Child Opportunity Benefit which will return thousands of dollars a year to low and middle income BC families from the day their children are born until they reach 18. It's why we're moving forward with the full elimination of medical service premiums. That alone saves families up to $1,800 a year. And in Budget 2019 we'll be eliminating interest on student loans so that students aren't starting their lives with huge amounts of debt. That will make a big difference for students in our province. For too long people in our province were told they had to choose between a strong economy and supports for people. The truth is you can have both. Our goal is to make life more affordable for people, to improve the services they count on and to build a strong, sustainable economy for everyone. And that's what we're doing as a government by opening doors that lead to a better life for all British Columbians.


Hello everybody. Happy Sunday and welcome back to Esoteric Atlanta. Today is Sunday, November 5th, 2023. That's important for me to mention because of what we're going to be talking about today. And this is an episode to let you guys know that there is a new opportunity to practice with me. We are offering a new class at Sacred Garden Yoga which is in Marietta. I'm going to pull the website up here. And this class is going to be starting this Wednesday, Wednesday, November 8th, 2023 at 6.30 am to 7.30 am. This is not going to be a traditional ashtanga class, a traditional yoga class, but instead I'm going to read you. This is a class description that we went with which is Fusion Yoga Sculpt. And let me just kind of read you guys the class just, she put here, no bar, bar, yoga fusion. Yes, because we don't actually have a ballet bar, but we will be using the wall instead. We're going to be, this class is like a fusion of all sorts of different modalities that we, that I have really grown from and really used that have helped strengthen not only my body and my immune system, but have also really helped integrate, have really helped me integrate more of an understanding, a deeper understanding into my ashtanga practice. So this is an early morning class. We'll start today up on the right foot, but it has been meticulously designed to complement your daily yoga practice by helping you integrate strength, mobility and a deep connection to the pelvic floor and core. This class is inspired by bar, dance and of course, yoga. It is guaranteed to get your heart pumping and blood flowing. We will be using both aerobic and anaerobic worth work with isometric holds to drop you deep into your muscles as your physical body gets stronger, so does your emotional body giving you clarity and confidence to go about your day. This class is good for all levels and with that you will be able to control the intensity of the burn. So yeah, this class is not actually a yoga class. It's going to be more of like a movement class and it is heavily inspired by the tradition of bar, B-A-R-R-E, which comes from ballet. When we watch ballerinas do their foundational work, they're often using a bar and we will be kind of doing that, but we will be using the wall instead and I actually prefer using the wall to an actual ballet bar because it's going to help you hold your own weight instead of squeezing the ballet bar too tight. So that I'm very, very excited about. So this is the schedule. We do have the Zoom option, so that's why I'm putting this up on the YouTube. So if you live, I know I have people join me on my Ashtanga classes on Sundays from other countries and other states, which is totally awesome and amazing. If you live in another country or another state and you would like to join us for this morning class or even if you live in Atlanta and you just can't leave your house at that time, you can sign up for the Zoom link and you can join us via Zoom. Now with that being said, if you see the top of the schedule here, it says you have to have one hour before class begins for the virtual. We are doing this a little bit different because it is so early in the morning. So if you are signing up for the virtual class, please make sure that you register Tuesday, so Tuesday the 7th and the afternoon or evening just to make sure we get you the Zoom link in time. So Cindy, who is the owner of the joint, she's the owner of the Shala, she's the one that sends out the Zoom links and chances are she will not be joining for this early morning class, she's got kids, all that kind of stuff, but she's the one that sends out the Zoom link, so she wants to definitely make sure that you guys sign up in time to receive your Zoom link. So if you sign up on Wednesday, let's say you're in Europe and you sign up on your Wednesday morning to take this class, you probably are not going to get the link for this Wednesday, we'd have to save it for the next Wednesday just because of the time. So once again, if you are going to be practicing, want to come to this class and do it with the Zoom link, please make sure to sign up on Tuesday, afternoon or evening and not Wednesday. Now, if you are actually coming to the class, to the location, you can sign up the night before, that's totally fine, or you can sign up with me when you get there in the morning. I can just put you in the system in the morning. Obviously, if you're in class, you don't need a Zoom link, so that's easy for me just to pop you in the class. Now, again, so now that I've got that out of the way, let's talk again about this class. So what is this class just so you know what you are coming to if you want to come? So again, it is heavily inspired by the practice of bar, B-A-R-R-E, which is a newer type of exercise class that takes from ballet, pilates and yoga.  With that being said, a lot of the dance that we take, the ballet stuff we take from, that's also going to be very foundational as well. So skill-wise for this class, again, it's an all-levels class. Skill-wise, we're not looking at complicated movements, right? We're looking at very simplistic movements. The challenge is going to come in the intensity and the repetition of those movements. So as you guys saw from the class description, this class does start with some aerobic work and then goes into anaerobic. And there is a difference between the two. So aerobic, I think a lot of people think that aerobic is the way to lose weight. And to an extent, it does help you lose weight because it's a huge calorie burn. But it's not a, there's no stability in that. So there's a lot of people who will do things like long-distance running for a really long time to lose weight and their weight will just plateau. The reason for this is because that's too much cardio. Your body is in fight-or-flight, it thinks you're in war. All right. So there's a certain stress that the body goes through when it's put under that much cardio or aerobic work. So what we're going to be doing in this class is actually following the pattern of Ashtanga or traditional yoga in the sense that we are going to start the class off getting your heart rate up. So that's the aerobic, getting the blood pumping. That is the positive side of aerobic work, is getting your heart to actually speed up a little bit so we can pump the blood better through your system. OK, this also helps flush the organs, all that kind of stuff. However, we're only going to stay in that aerobic work for about five to seven minutes. And then we're going to move specifically into anaerobic. Now, with anaerobic, you are still going to maintain some sort of an elevated heart rate. But the body is going to be in more stability. OK, and we do see a lot of anaerobic work in the yoga practice, too. So this means slower movement, more controlled movement. For example, a lot of there are a lot of lunges and bar, a lot of really getting those big muscles to start to really hold. And in that anaerobic work, what's happening is because you're slowing the body down, you're upping the intensity of the resistance that the body is is is doing in its shape, the shape you put it in, but you're also lowering the aerobic. So the heart rate is still pumping that blood as we stimulated it through the aerobic, but you're able to drop deeper into your muscles in order to really go deep in the body. OK, it's a slower movement, for example.  OK, that's not aerobic. That's anaerobic. Now, an isometric hold is where we really start to sculpt muscles. OK, so an isometric hold would be holding a lunch. Holding the intensity.  So when we're in that anaerobic work, moving into isometric hold, you are literally nourishing the strength of your muscles. This is also where we boost metabolism. So for those of you who maybe do struggle with your weight or are getting older and you want to figure out how to keep your metabolism up, a lot of people are going to naturally think, oh, I got to go run seven miles a day. No, no, no. That's actually going to put your body into a stress when moving into anaerobic work with an isometric hold is what is going to boost your metabolism. It's going to lift your metabolism for the rest of the day. OK, so that's why we see like dancers as they get older or yoga students as they get older, they continue to have a long lean body. It's because they're they're using things like the isometric hold, all that kind of stuff. Now, I have said this. I said this this morning at the class and I'll say it again. Your first class, you might not want to worry about any extra resistance. So what do I mean by this?  We do have some things at the Shala that our friend Steve another teacher has created with like Gatorade bottles. People can use to you can bring in soup cans if you want to. I do suggest and I probably will not let anybody use the weights if they're over five pounds. The reason being is because when we're dealing with weight lifting, weights that are over five pounds for this kind of work will injure you. All right, you're going to be doing a lot of repetition, a lot of quick movement with your arms. And so we need a weight that's going to be more stable for you to use simply to again create a resistance for your arms, for your back muscles, all that kind of stuff. This will only be like a five minute portion of the class just to stabilize the arms in the back. This will be this will come before we move to the wall so that we can get those back muscles awake so that you can stand up straight and pull your core in when we're using the wall for the lower body. You don't have to use weights at all, though. Us yoga students, dancers don't use weights. And yoga students and dancers have long lead muscles because they're using their own body weight, basically. I do work with two pound weights myself when I do this because I do feel like it helps me get better engaged with my arms and with the protraction of my shoulders for my Ashtanga practice with my back muscles, all that kind of stuff. But that is why I use the two pound weights. So but again, you don't have to. So if it is your first class, I might actually if your first class, I might insist that you not use the weights just so your body can get acclimated to what we're asking it to do before we start to add more resistance to that that that work, right? The block. Now, a lot of times in bar classes, people will use a ball. I use a ball at home, a bar ball. It's like a recess ball. It goes in between your legs, not where your knees are, but up in between the knee, like in between the knee and the hip, right in the middle of femur bone, and that will also create a resistance. So even when you're squeezing the ball, you're holding the ball in between your legs and going up and down. You created a resistance for the inner thigh and a lot of times this is really important because the quadriceps do tend to want to take over. It's the bigger muscle group and you do have muscles in your inner thigh that sometimes don't get to activate as much because the quadriceps are so big. And so by holding the block or the ball in between your legs, you're giving those muscles in your inner thigh a chance to participate. Now, again, though, if it's your first class, the yoga block or the ball in between your legs might be too much for your first class and that's totally fine. And this is going to be up to you. So if you're on the wall and you've got a block and you just feel like it is too much, you will be allowed to take the block out or the ball out if you want to. No big deal, right?  You know, if you are new and you don't want to drop as deep into the work, you don't have to. If you've been doing this for a while, you challenge yourself to drop a little bit deeper and that is you controlling the intensity of what you are doing. In this class, I am literally the map of where you're going. You get to decide how much gas you put on the accelerator to get there. It is totally up to you.  You have to gauge that for yourself. I will link a video down below where I go more into how I discovered this work. This work has absolutely changed my life. It has changed my body. It has strengthened at 40. Usually by your 40s, when you're in Astanga, that's when you start to notice things, especially for women, things are changing and you have to kind of start giving some postures back. But since I've been doing this work, my practice is stronger than it's ever been. It's stronger than it was at 30. And it all has to do with the fact that I do this work multiple times a week on top of my practice to really help me feel into my body and develop that strength. And that is the most important thing. I think a lot of times when people think about yoga, they think about the flexibility, but yoga is really not even about flexibility. What it really is dealing with is mobility, which is the combination of strength and flexibility. But the most important thing about that is the strength. You know, I tell my students a lot of the teacher like tells you to get more flexible. Don't go back to that teacher. Flexibility is fleeting. Strength, though, your physical strength is what's important. And that muscle tone and strength is what helps you live a long healthy life. And so this work is really going to trigger that. It's going to be heavy core work, heavy pelvic floor work, which in yoga, we call that bundas, mulla bunda, Udyana bunda. If you come to my classes, you know, I talk a lot about pressing the big toe in the mat because that connects to the root of mulla bunda, which is in the perineum in this class as well. It's going to be using the legs as the root of the of the of the bunda of the action that's happening in the core to help trigger that. And it'll also give you nice tongue legs, too. So there, of course, is a vanity to it as well. But which is OK, which is totally fine. It's no there's no harm. There's no shame in being being vain about yourself and taking pride in your overall health. So again, this isn't 6 30 in the morning. I get this question a lot. And I will also put in a video I did with Catherine Edwards about the Kellogg conspiracy. I, you know, in Oshun yoga, we traditionally practice around four o'clock in the morning. And so I have dealt with this a lot with students who are not used to working this early in the morning. So I get a lot of questions about breakfast. Now, of course, this is totally up to you and you're going to have to figure out what works for you. But my advice, and I think if you watch the Kellogg conspiracy video, you might understand it more. My advice is to not eat before you come to this class. A lot of what we're going to be doing in these movements, especially with the tuck, the pelvic tucks is going to also not only be strengthening your core, but is going to trigger a vital organ massage, which also happens in yoga, too. Now, with your vital organs, when you're colon, when you are digesting food, the blood is going to run to your colon to assist your colon in the process of digesting the food. Now, if your colon is busy digesting food and you start to work out or to exercise, all of a sudden the blood is being moved into the muscles because it's got to be there to support your blood is your life force. It's got to be there to support the work. And so that's when you get things like stomach cramps. The body just gets really confused because you're asking it to do two separate things. Also, the benefit of exercising in the morning on an empty stomach, once again, is the healing of the colon. So you've break your colon all night from sleep. You've allowed the colon to rest. And now when we come into the morning practice or workout, you are able to allow the blood, yes, to move into the muscles and to work through the fascia, but you're also giving the colon and the other vital organs a chance to detox as well. So when the colon is empty and you're twisting, let's say, we always twist right first and then left because they ascending colon without any food in the colon and the colon is going to be able to move deeper into a twist and therefore will be able to ring out better and detox better. I hope that makes sense. So I would highly suggest not eating before you come. You can drink a cup of coffee if you want. But, you know, just be very aware of supporting your body in the best way so that your body can detox. Now, people have asked me, but aren't you hungry? Aren't you hungry? No, your liver is when you wake up in the morning, your liver will trans will release. I don't know the scientific word to use here, but it will release a hormone. The first couple of hours that you're awake, that gives you a simulation of energy. It's a sugar release. And so in a lot of ways, regardless of whether you're working out or not, you don't want to eat right away because you want to let the liver do what the liver's got to do. But that release is going to give you the energy that you need to do the class after class will be over at seven thirty. You can there's a coffee shop literally right next door.  I have had people suggest, though, and I do think there's some truth to this that perhaps maybe wait thirty minutes after you're done working out to then eat because it gives your blood a chance to really work through the body and get back into the bite of organs. One thing I also wanted to cover this came up in class this morning. And so I kind of wanted to go ahead and while we're talking about food and organs and all that kind of stuff and pumping blood. When you partake in any form of exercise, when you partake in any form of exercise, you are coming into like a wellness or a healing place. Now, the healing of your body doesn't start until after the exercise or the practice is done. So when you're in the heat of the moment, when you're in the workout, when you're in the practice, when you're stretching or burning or whatever is happening, heart rates lifted, that's when the actual work is being done. And it's once you're done with that, once it releases.  It's because you broaden fresh blood. So once you're done with that, that's when the healing starts. So again, that might be another reason why you might want to wait 30 minutes before you eat just to give your body just a chance to really move into that that place of repair, which is the healing process. When the when you that's why you're sore, right? When you're it's because you've broken down your muscles and they're rebuilding stronger. That's the soreness I've been sore for 17 years. It's fine. So just to understand that, now, again, this class will be pretty you what you're guaranteed to sweat in this class, we will start the class with about five to seven minutes of aerobic work, and then we'll move into the anaerobic work into the isometric holds. We will end the class on the floor doing like really, really targeted core work. I myself am not a fan of crunches, so we won't be doing like sit ups. We'll be doing other things that target the core, but take weight off of the neck. And we will be doing glute work to end. And then after that, we will do a lot of deep stretching just to release the body and you will have a moment just like you do in your yoga class. Take a resting posture for about five minutes after the practice is done to allow the body to return back to its state of being post workouts. So if you have any questions, feel free to ask them in the comment section. If you are planning on joining us for zoom, all you really need is your body and a wall, but if you want to have the weights and a recess ball or a yoga block, feel free to grab them. Just make sure that you are ready and prepared to go with your actual body, though, if you don't have the props, no big deal. We will be working barefoot without shoes. Even though there's going to be slight aerobics in the beginning, we still will not need the shoes. We want to allow just kind of like in yoga or other forms of healing. We want to allow the foot to actually be free and to connect with the earth and to strengthen the foot. We're going to be doing a lot of foot exercises as well to strengthen the ankle and the foot as we move through the practice. So again, any questions that you have, please leave them in the comment section below and I'll be happy to answer them. Cindy and I spoke about perhaps doing a workshop here in Atlanta in the next couple of months, like a two hour Saturday workshop to really dive into more specific details around around this practice, this beautiful, beautiful practice. This is guaranteed to help strengthen your yoga practice. If you are a long distance runner, this is going to help strengthen your running. This really supports all the other mobility practices you do or exercises you do during your week. This is really going to strengthen that for you. But with that being said in itself, it can be its own practice. So I hope that makes sense, guys. Once again, I'm going to end this video with some clips of me doing it so you can kind of see what it is that I'm talking about. And hopefully that will inspire you to start this journey of wellness and taking care of yourself. I say this to my students all the time. You are far stronger than you think you are. You're also more flexible than you think you are.  And sometimes you have to bring yourself to that place of great friction and great discomfort to understand where it is you are capable of going. All right, you guys. And as I said this in my class the other day, and I couldn't remember who said it. And I finally figured out who said it was Muhammad Ali that said the training really begins once I want to quit.  And when the training begins is when you really it only begins when you want to quit. We say that about yoga, right? The real practice begins when the honeymoon is over. Yeah, it's that discipline of just being present, observing the thoughts, really releasing and deep into the body. And so I'm so excited to be starting this journey at Sacred Garden Yoga with you guys. A few of you have done this with me before. I got lots of comments that you were sore the next day, which is fabulous. Being sore means you're alive, right? If you're not growing, if you're not evolving, if you're just plateauing, then you're heading towards depth. So I'm that makes me so happy when I hear that you're you're still alive.  And so I hope that you guys will join us on Wednesday morning. It will be a pleasure and an honor to start the day with you. And yeah, as we head out, I will be closing this off with me doing it. So that you have an idea of what it is I am talking about. And if you have any questions, leave them in the comment section below. All right, you guys, I'll talk to you soon.