Hello and welcome back to another episode of AZ Update. I'm your guest host, Anthony Bartolo. Join us always by producer Pierre. Producer Pierre, what's going on my friend? Guess who's back, back again. Guess who's back. It's like a Charlie Brown special. Only one at once in a lifetime. Hey? It's like a Charlie Brown special. It's today's Earth Day. So celebrating Earth Day, I'm here on the show to talk about Earth Day, which is awesome.  How you doing? I'm good. Good to have you back. If it's only for one week, kind of stepping in to help out and maybe a little bit of nostalgia. Hey, you know what? I have fun doing the show. This is, you know, it's a great time to get to share information with all of you, get to chat in the chat. You know, I've been in the chats in and out during the shows. Your co-hosts have been awesome. You know, everybody that's been on the show has been doing a phenomenal job. It's great to see this. It's continuing to grow. And, you know, we have Paul Jensen. How's it going? Andrew McCallan. How's it going? Good to see everybody in the chat as usual, chatting away. We're probably going to see the man with the big green hat show up later and producer Steve. Producer Steve, did I say it correctly? I always messed that up. Steve, the audio guy, you always messed that up. Yes, that's it. Always messed, see? That's, I'm going back to my roots there. You're the only one.  What have you been up to? It's been a great adventure. As you know, I'm working on the student side in terms of academics and understanding, you know, their perception of technology and their, you know, how they're trying to put their ideas up in the cloud and utilize Microsoft services. Stop me if you've heard this one before. The interesting experience that I've been coming across visiting a lot of universities and colleges in North America. This has been coming up a lot. Walking to a scenario where I'm talking to professors and professors like, yeah, we can really use your help. Okay, let me know what's going on. You know, I have this classroom and we're teaching X and you know, I've got this set up for my students. I was like, okay, what's the setup? Oh, you know, I have this compact Proline 3000 that's sitting under a desk that's my curriculum for the year. And I haven't seen a compact in decades. Maybe I'm over embellishing a little bit in terms of it, but it's why I use compact. So I'm not, you know, throwing out another server name out there. And you have this situation where the server keeps on getting kicked off the network. And it's like, why not? That's weird, what's going on? And then talking to the corresponding IT teams like, yeah, we've told this professor numerous times that, you know, if they're going to deploy a server, they have to make sure it's kept up to date so that the security parameters meet the requirements of the university and college.  And so sitting down and having this conversation with the professors and with the IT is like, what's going on? What is the challenge here? Because, you know, with the cloud services that are out there, there are grants that the schools could take advantage of. Why are we not taking advantage of these? What's going on? And we have this situation where IT, you know, is very controlling in terms of how the grants are being utilized and how cloud is being utilized. The professors are upset because they think that the control is too tight on what they're trying to put forward. And then you have this situation where, hey, have you ever heard of governance as a strategy? Right, and literally it's like, what's that?  Let's use agreed upon ARM templates that you can deploy for your courseware. Let's, you know, and you're going through all this, I've never heard any of this. Of course. Right, and it's like, but it's on both ends. And then by the end of the week visit, they're planning out, they're architecting how to best collaborate. And it's like, we didn't know we could talk to each other and have this enablement. And it's so, it's amazing. You can talk to each other like, haven't they ever heard of like DevOps practices? They're in college for- But this is the thing though, right? So we've talked about this before in terms of the importance of communication with the business decision maker, the, you know, IT professional and the developer. It rings true at every instance and academic is the same thing. And it's interesting because it's that, what I'm experiencing firsthand is that professors are fearful of talking to IT pros because they feel that the answer is always gonna be no. IT pros are fearful of talking to professors because they think that they're gonna, you know, they're gonna want the moon and go over budget and then who's responsible for the budget. And it, you know, bring both parties together and having the communication, it's amazing. And just seeing in their eyes like, we can do that. Yes, of course you can. I actually can relate to this because I started my career as the network coordinator for the University of Ottawa. So all of the networks across campus for the campus management, but also for faculties is what I was looking at. And I do remember that there was always friction with faculty. Some were just thought that they were better than me because they were professors and others just didn't want to, because they was beneath them. But you're right, getting teams within the same organization to actually talk to each other and come up with solution is something that should be done more often. I'm just excited that the opportunity is now presented itself. And a lot of the universities and colleges that I've spoken to are taking advantage of that and they're incorporating that into their day-to-day activities. Even so, you know, the use of grants, having the ability to monitor grant usage and set the threshold up to 20% consumption of that grant to provide that alert that they're about to go over. There's a lot more tools that are coming out that are going to be specific for academic which I'm very excited about. I can't talk about right now. But it's awesome that you have this thinking now coming by. But even the tools that you have now with the monitoring and alerting and policies and cost management, Sanya talks about it all the time about getting the alerts on your budgets and stuff. Like the info is there, the knowledge is there. It's just a matter of applying, go in and get it and applying it. How are you? What have you been up to? I have been preparing drumrolls for my first in-person event in nearly two years. I'm building a session and I'm going to be presenting at the PowerShell Summit in Bellevue, Washington. So North America, just other end of the country. And we're gonna be doing one session on triggers. So are you triggered? Is there anything I can do to trigger you? But also we're gonna run a couple of round tables to review some of the learn modules and documentation around PowerShell and see what the community and the experts think are gaps. And then we can address those. So as you know, I'm a big fan of getting the community involved in telling us what they think we should do and then see if that is actually possible. Are there any, have you had a chance to look at the agenda of the sessions and see if there's anything of interest that you'll be attending as well? There's a bunch of them that I'm very interested. There's one that, so my session is finished. But now I'm kind of building an alternate session that's using about the same topics but presented different ways because I saw on the agenda. Two days before mine is a session that the abstract is almost exactly the same as mine. So I don't wanna make this a, so I'll go talk to the presenter and I'll go sit in this session and then I'll adjust mine. I'll have two days to adjust mine to do that. But how can you do? Have you been taking advantage to the Microsoft Learn having the sandboxes? I've seen a lot of presenters now using that as their demo stage. So when they're doing the delivery of a demo, they're using the ones coming directly from the sandbox to learn. In some cases, I have in this one, I have not because some of the stuff I'm setting up, I have to set up a fair bit in advance. For example, like getting metrics from a VM that's running. I can't just set that up and then an hour later because I won't have enough metrics for me to actually query and create my alert. So in this case, I can't, but sandboxes are a great thing and actually Andrew kind of agrees here. In some exam, they're starting to include them. Yeah, and that's, it was included in the past, but it wasn't really a sandbox. It was more of a, I don't know exactly how they set those up, but it wasn't always. I remember two exams that I did where the sandbox locked up in between and I couldn't finish the exam. So they basically add me reschedule it. And that's interesting. You and I coming from the days of the Rockstar case, lugging that big 20 laptops. I think I still have one of the cases in my garage. Did you keep the art? No, I, you know, when- No, no, no, no, not the big, big, big ones. I was just saying- Not the big ones, no, no, the size of chest freezers. No, I'm talking about the big Pelican cases. Yep. With all the foams. I think I still have one of those. Oh, no, those are great. I actually have one, I put tools in it. It sits in the back of my truck. No, coming from the days of carting those big Rockstar cases across Canada and, you know, others across the globe were doing the same thing. We've come such a long way in terms of the enablement of doing the learning online now in these sandbox environments. And, you know, as Andrew mentions, it's a great way to learn and to do hands-on learning with that. It's part of the reason why on this show. And I'm glad you're still doing it. Microsoft Learn module of the week, which is awesome. Yeah, it's kind of cool. Opportunities to learn, right? And we always tried to make it relevant to whatever news was that week. And speaking of the news, why don't you get us started with the first item? So coming from the academic audience, I thought this was important. This is important for everybody, you know, certification.  I've gone through the certification process. And so, you know, I'm proving to myself that I know the material that's being shared out. This was exciting news that came out recently. Students now have access to free certification on fundamental certificates. So, and this is important because there is a lot of university and colleges in their COMPSI curriculum that have this as part of their curriculum. There's a requirement to pass these exams, obviously not just from us because the cloud is more than just us. But from the Microsoft perspective, us offering this is up for free. And this includes the material on Microsoft Learn that you can apply to, to skill up on. I was gonna say skilling because I know you left the word skilling.   Skill up on is great. But now there is no costs for students to achieve the certification whereas there was a cost before it that you would have to pay. The other thing and this question has come up a lot. Do I need a school-based email to gain access to the free certification? You do not. There are other ways for you to gain access to the certification. There's one of the ways. Right, that is one of the ways but you do still require proof that you are currently enrolled in a university or college to gain access to this. I'm hearing as young as high school students. I wouldn't be surprised. And you mentioned COMSI. I looked at that list and I've got the list up on the screen right now of the concepts or the exams that are included in that. Okay, there's the fundamental exams for like data and AI and security and compliance. But if you look further down like Power Platform, Dynamic, Dynamics 365, Microsoft 365 like CRM and ERP. So those apply to like finance students. Those apply to management students. Those apply to basically admin students for in terms of managing Dynamics 365 CRM or ERP systems. So it's not just COMSI anymore. Well, and thank you for calling that out. 100% agreed. It is, and that was the eye-opener that I've experienced going to all the universities and colleges. It's not just about the computer engineering groups, doctors, lawyers, future doctors, future lawyers, business people, they're all taking interest. It's amazing to see how many people are taking interest even in machine learning for the output of X being finance or medical or whatever that's gonna be that's important to them. It's not just taking computer engineering for the sake of being in that vertical anymore. People really want to take advantage of it and incorporate that. This is an opportunity for them to do so in terms of understanding the material that's available and getting certified in it. Yep. I'm just checking, making sure that there's, I'm not missing any comments and we are now streaming on LinkedIn as well. Oh wow, okay. That's new. Yeah, that's new. It's kind of a trial. See if we're getting some people and we've got, I think four attendees right now on LinkedIn. Hello, LinkedIn. Hello, LinkedIn. Yep, all right. Next item in our newsreel is the new reporting functionality for device, for device control and Windows Defender firewall out of the Microsoft 365 portal. We all know that you actually need to collect and view the information easily in order to be able to do anything about it. Like if you don't know that a machine is being hammered at port 3389. So like how can you do anything about it? But IT pros and operations folks typically will go and manage and scan and review the logs from their like their perimeter firewall or their application firewall but they don't always check to see what the firewalls for each individual machine on Windows 10, Windows 11 within their network is doing. And so now with the Microsoft 365 portal you now have two more reports, more on one on device control and one on Windows Defender firewall that will report what each machine is doing which each machine is like fighting against in terms of firewalls. If they are a request to go out, request to come in and if somebody has changed something or you can do see that for your entire data center if you will or office in a centralized fashion in the Microsoft 365 portal. So more visibility, meaning easier admin of your environment. That's really cool. So it's not really like an Azure thing while it is kind of Azure service but it's more of a Microsoft 365 play here. I love the service. The service from what I've seen is the evolution of what was offered on IoT. So Defender for IoT, it's that availability of understanding, okay, so this device connects to what network internally at my organization, what databases is it accessing through what applications? It provides you those pathways and it gives you that insight in terms of how an attack could occur on a device and where an attacker could go and provides you that map of what could occur very so much like I said what was available on Defender for IoT. It's a new way of thinking of how an attack can occur at your organization. I remember the infancy of protecting devices, you're protecting the device itself, you're putting this wall around this device and then you're protecting the software on the device and now they're actually protecting the pathways. Why are you laughing? It's just funny because we used to build the wall and the moat around the data center. It's true. But we never really figured out how to protect about the guy that parachutes in the middle and once he's in, he's in. That's where we're at now and so that's what Defender does, right? Exactly. All right, so because we are at 18 minutes, let's move on to the next item. You wanna take that one? Sounds good. So next up is the availability of metrics and alerts supported inside of container apps on Azure. This is a big one. A lot of organizations are taking advantage of creation of applications inside of a container. Easier to manage, easier to migrate. The challenges that come with that though is monitoring of the resources inside of that container and so having this availability now for alerts and metrics inside of the container itself is crucial. For those that are building those applications to understand what resources are being utilized, is there capacity limits that are being hit amidst the application itself? What ports on the network is being utilized? Is there a bottleneck somewhere in terms of the information going out? This before was available but wasn't as detailed as what you see now. It's in essence the same capability that you would have on a traditional virtual machine but inside of a container for that information. Well, and before you like you mentioned we had the information and you could like track it and trend it and see what was happening. So if something went wrong, you could go back to the trend and see whether or not like, but now because it's kind of part of Azure Monitor, you can now raise alerts on it. So if you see that the process is within your container is starting to go wild, 80% consumption or up. Like I don't know what your application is built on or configured like, but you can set appropriate alerts so you find out before the application goes to Bluey. So for me that's a really cool thing and that's one of the reasons why I'm so, I'm such a fan of Azure Monitor and Azure Monitor and I mean like the umbrella brand because it's log analytics, it's metrics, it's performance. There's a whole bunch of different things that come up with and it really helps. And it's the linchpin to so many other services. So that really needs to be set up properly. And I hear a lot in terms of containerization of apps. Is that actually being used in production or are people organizations taking advantage of it? 100% they're seeing it a lot more even down to the academic level. A lot of students are using containerized developer environments now so that they can have the ability to share their code amidst their peers and to co-write applications inside of containers for deployment. It's something where it's becoming the norm. Yeah and even three weeks ago, a friend of mine who works at a company that will remain nameless. They wanted to set up a secure FTP server in the cloud. Because they have some machines that are old and the firmware doesn't know anything other than SFTP. And it's like, okay, we wanna set, so help me set up like a virtual machine and secure it. I said, why are you doing a virtual machine? Right. What do you mean? I said, just set up a container, it runs. When it detects the connection, it runs. It connects the file, drops it to a blob and then goes away. So you're not paying for it when it's not running. It's like, really? Like yeah, so it's basically the basis of microservices like very small task oriented, task oriented processes that run when they need to and then send the info where that needs to go and then they take off. So that's a great way of doing that. I'm actually looking at ways to turn PowerShell more into microservices where instead of writing this big long script with multiple functions and it's write a whole bunch of little scripts that you pass info using queues and Azure Graph to trigger them. And that's basically the part of the session I'm given next week. Oh, cool. And basically turn them into microservices. So you call the functions you need at the time you need it. Let's continue on, Pierre, you're up next. Okay, so being on the monitoring tangent right now and as I am a fan of Azure Monitor, the monitoring agent now supports custom and IIS logs. And IIS logs were always kind of supported but it was like a different hat to basically turn them on separately. But I'm more interested in the custom logs because I've been asked that many, many, many times is how do I, if I have an application that dumps logs into a text file and many developers and many, I've done this before where even scripts will write to a log file as I'm going through so that I can track where something went wrong. But these are not standard, like we're not writing to the event log for like the system log for Windows or Linux. So by default, the agent can't see them but starting now, and it's a preview but I'm telling you now, I try to stay away from previews normally but this one is so potentially impactful that I'm saying go check it out now and start configuring and figuring out because you do have to tell the agent how to ingest what's in your text logs because it's a text, it's flat. So you have to tell it like which field is the date which field is so on the info you need and so on. That support is going to help tremendously where you're looking at custom built apps or IIS or any other type of logging that your environment may be doing. And that's the key too, right? It's not just the regular text logs, it's also IIS logs as well. So you have that ability to really expand across your system and monitor different facets. Yeah, that's very cool. I'm planning so many different little tests and I read this on Wednesdays and Thursdays, I go through the news and I go, oh, this is cool. And then I put it on my list of things to try out and I guess start blogging about it a bit more. Yeah, you should. I think that's a great idea. Little tidbits and maybe do some TikToks. No, please. No, okay. All right, so let's move on to the next section of our show, which is community events. We've already talked about the PowerShell Summit next week. I am not aware of any other community events this week. Not this week, but there is a big event coming up and that would be Microsoft built. Yes, which I am doing some stuff for, but I haven't been told exactly what it is yet. It's like, shh, secrets. It's so secret they're not even telling me what I'm supposed to be doing. So we have a huge section for academic going to be at Microsoft build. It is delivery around Azure fundamentals and Microsoft services fundamentals. And what's cool about it is it's actually going to be delivered by student ambassadors. So student ambassadors are our version of Microsoft MVPs in the academic realm. And so we're empowering them to do the deliveries of a lot of the sessions. And then of course supported by us in terms of any questions that come up. So very excited about that. Okay. Andrew is asking in the chats if I could share the details of the event. It's just about PowerShell.org. You go there and click on the PowerShell Summit link and you'll get right into it. And I'm not sure if this year if it's in person but I'm not sure if it's hybrid whether or not they have a virtual section of it. Cool. One more thing before we jump into that we still got four minutes. Yeah. Is speaking of community. Mary Jo Foley is doing an interview with Microsoft's corporate vice president, Mr. Corey Sanders. And she's asking if you have questions for her in terms of how Azure for enterprise is going in. She wants to know whether or not if you have questions to email her or to tweet them at her with the hashtag MGFChat. And then she will ask them to Corey. And she's promised to be nice to him but this is gonna be one I'm gonna be watching. Mary Jo Foley has always been nice. So it's always awesome to see her interview. I know, but some of her questions can be tough. So it's gonna be cool. She's a good interviewer for sure. Absolutely, absolutely. Do you want to introduce our learn module of the week? Learn module of the week. I need to come up with some like dramatic cutout or music for that. Music. It's okay. So in keeping with our theme of enablement of parties through use of architecture, use of compute, use of cloud, we're looking at the AZ 305 design identity governance and monitor solutions. This ties in nicely with the show because not only talks about governance, it also talks about monitoring and having that understanding of how it all comes together. And it explicitly shares the need for inclusion of business decision makers and IT professionals and developers in the harmonization and creation of the architecture that your organization is going to build on support. So if you're having those conversations already in terms of governance, in terms of monitoring, in terms of resource allocating, in terms of role-based access control, this is a great learn module to go through and understand just what needs to be planned for. Yes. It's not a learn module. This one's actually a learning path. So it's multiple modules. Yes. So yes, thank you for correcting me. So it's a learning path. It specifically prepares you for exam AZ 305, which is a great exam if you're architecting the infrastructure for your organization and just what you need to think about when you're doing so. Yeah. No, I'm actually, I've put it on my list because every once in a while, I like to go back and revisit fundamentals because things change, things change all the time. And so if you don't revisit some of those things that you think are just like fundamentals that kind of in the world, in the word, you end up like going forward with ideas that now are no longer relevant. So, and it doesn't take a long time. So kind of good thing to do. See, and Andrew makes a good point in the chat, right? It doesn't just cover IT Pro, it covers Dev, it covers DevOps, it covers cloud. It's a full gamut to take advantage of and to upscale on in terms of doing that planning for your infrastructure for your organization. Yep, absolutely. Pierre, this was fun. It was. It was. Went by fast, I can't believe the time's early gone. I know. I know, and we're on time and normally we talk too much, but we're good. If people want to get a hold of you, what's the best way to get a hold of you? I have been and always shall be at Wired Canuck. And if you want to get a hold of me for some reason, you can do so on Twitter at wireless life. Pierre, thank you again for having me on the show and we'll see you all next week. Cheers, everyone.


You've heard of machine learning, but what is it? Machine learning is a technique that allows computers to acquire skills by looking at several examples instead of through sets of rules. Machine learning makes it easier for you to do things every day, like searching for photos of what you love, speaking to anyone in any language, and getting you exactly where you want to go, anywhere in the world. So how do machines learn? In machine learning, computers find, identify, and learn common patterns through sets of data. For example, showing a computer many images of cars teaches it how to recognize a car in any picture. The more variety of car images we show it, the better it gets at recognition. That's why your contributions to the CrowdSource app are important. They help create and verify accurate examples for computers to learn, which in turn enables features that benefit everyone. When you verify image labels, you help apps like Google Photos and Google Lens get better at classifying photos and identifying objects. When you label the sentiment of sentences, you help Google Maps and Google Play organize reviews in your language. When you verify translations, you help Google Translate make more accurate translations in your language. So your favorite apps get better for everyone, thanks to you. As part of the global CrowdSource community, you're joining contributors in your country and throughout the world to contribute millions of examples. Your responses are combined with thousands of other users' answers to determine a best response, which is called ground truth. The ground truth is fed to machine learning models that find patterns to learn specific skills, such as how to identify cars in a photo or how to translate from one language to another. What a machine learns is limited by the data it's given. If we develop an image recognition algorithm with images from only a small part of the world, it will only recognize objects from that part of the world. In order for apps like Photos to work well for everyone, we must train machines using images from every part of the world. By using CrowdSource, you're representing your region, language, and opinions in training data. Thank you for being a part of the community.


Compromising Christians call holiness legalism. They begin to excuse their sins. Well, God will forgive me. Well, God's grace is for me. And they imagine that they can just continue to walk through life without consequence. Why? There's no fear. They can stand there, look you in the face and seriously say, Yeah, God is dealing with me about this, but I haven't done anything yet. How many times do people just bring that up in conversation so casually? Ah, yeah, God is dealing with me about that. Yeah, God has been speaking to me. Yeah, I do know deep down God wants me to do this. And we talk about obedience like it's a process. When God speaks, move.


Psych2Go is a digital media organization that raises mental health awareness by presenting psychological topics in a digestible and relatable manner. Please share our content with those who need it. It's a great way to show your support to us as well. According to the CDC, 9.3 million adults in the United States have reported having suicidal thoughts in a year. But what are suicidal thoughts? It means thinking about and planning a suicide attempt. Having suicidal thoughts does not mean a person will carry out the act. CDC also states males are four times more likely to end their life while women more often have suicidal ideations. The following is a list of 17 things that contribute to suicidal thoughts. 1. Chronic illness. Serious medical conditions may cause people to think about suicide. Depending on the severity of the illness, people will consider suicide as a way to cope with the mental and physical anguish they're going through. At times, people can come to believe that suicide is the best way to deal with long-term deterioration. 2. Mood disorders. Disorders such as major depression, bipolar, dysthymia, and seasonal affective disorder can contribute to suicidal thoughts. The dangers during a mood disorder occur when people are coming out of deep depression because they have more energy to carry out their thoughts. 3. Psychiatric disorders. Disorders like schizophrenia come accompanied with hallucinations. The hallucinations may direct individuals to commit suicide. Schizophrenia, among other psychotic disorders, have high rates of suicide ideation because those who struggle can lose touch with reality, not knowing what's real versus what's not. 4. Impulse control disorders. Some people can be more impulsive than others. Those that are tend to not focus on the consequences of their actions. They are reward-based driven, meaning they're more willing to participate in dangerous behaviors such as suicide. 5. Abuse and trauma. Sexual, physical, and emotional abuse increases suicidal attempts by two and a half to three times. Abuse has long-term consequences on a person's life. Depending on the frequency and severity of the abuse, the person will in some cases think about suicide as a way to cope with their pain. In many cases, this is a symptom of post-traumatic stress disorder. 6. Domestic violence. Survivors and victims think about suicide as an escape from their terrifying situations. When a person is immersed in a violent relationship, they often believe suicide is their best or only option because they fear that their abusive partner will find them and hurt them or kill them themselves. In unique but not uncommon cases, the fear of not having support, employment, or an education to survive on their own adds to this feeling of hopelessness. 7. Access to weapons. Firearms can increase suicidal ideations and attempts in people who are struggling with mental or physical illnesses or substance abuse or difficult situations in general. The reason for this is sadly because people know that the use of firearms will highly increase their chances of success. 8. Stigma. Unfortunately, nowadays the stigma that surrounds mental illness and suicide causes people to not seek out help. The longer individuals go without receiving help, the higher the chances their suicidal ideations and attempts will increase. 9. Family history of suicide. Children and teenagers learn through observation and modeling. If they've been exposed to family members or close friends who have attempted or died from suicide, this can increase suicidal ideation because they indirectly believe it's an accepted way to cope with their problems. 10. Relationship problems. Problems in a relationship or the ending of one come accompanied with emotional and mental anguish. People who deal with uncertainty in their relationships can become overwhelmed. Feelings of abandonment, worthlessness, and guilt may contribute to suicidal thoughts. This usually occurs in the person who is being broken up with. The person who does the breakup in most cases has already gone through the grieving process. 11. Bullying. According to the CDC, approximately 4,400 people commit suicide per year due to bullying. This contributes to feelings of unworthiness, low self-esteem, depression, anxiety, and hopelessness. In severe cases, those who are being bullied can come to believe suicide is the only way out of their torment. 12. Difficult life events. Stressful or traumatic life events can have and often do have lasting effects on people. These can vary from natural to man-made disasters to being diagnosed with a terminal illness. 13. Survivors guilt. Survivors guilt occurs when people survive life-threatening events while watching others die. This makes them feel guilty and in many cases it's difficult for them to forgive themselves and suicidal thoughts may occur and increase as time passes by. 14. Poverty. Low-income families are at high risk of suicide. This is due to not having access to resources. Many individuals don't have food, income, or housing security. This comes accompanied with stress and depression. When you don't have your basic needs, it is very difficult to think straight. So many who are struggling with these issues believe that suicide is the only way to solve their problems. 15. Past suicide attempts. Those who have attempted suicide are at a higher risk. Teens who have prior attempts are three times more likely to try again within a year. 16. Substance abuse. Did you know that alcohol is actually a depressant? Alcohol and other drugs increase suicidal ideation, especially in youth and young adults. Alcohol and drugs mess with the balance of neurotransmitters in the brain. They fill you with dopamine and then leave you depleted. The depletion of dopamine is called coming down or crashing. This is why you may feel anxious when you wake up the next day hungover, and this is why most addicts keep looking for the next high, because the low seems unbearable. 17. Prescription drugs. Did you know prescription drugs can cause suicidal ideations and even depression? This isn't to scare you off. The right medication and dosage could help you feel better, but at times mixing different medications can worsen suicidal thoughts. It's important to monitor yourself along with the help of a doctor to prevent these symptoms. To conclude, it's important to remember that suicidal thoughts are symptoms of underlying issues and they can be treated. You can get help. Suicide is not the only way out, and you're not alone. In this day and age, it is all too common for people to think about suicidal thoughts. But with help and support, we can and we will find our light again. If this sounds like someone you know and you'd like to find out more, we also cover a video on 14 ways to tell if someone is suicidal. You can find that video in the link description down below. And remember, it was safe to go. Sharing truly is caring. Every share keeps us alive and it could help keep someone else alive. Thanks for watching.


You're listening to the number one fitness health and entertainment podcast. This is my pump now in today's episode We talk about motivation although we've talked about in previous podcasts how you should not fall in love with motivation and always rely on it Because at some point motivation goes away It is awesome when you are motivated. 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Hey, you know what we should talk about that You know why because I know we talk about on the podcast all time about how you don't want to rely on motivation And you don't want to fall in love with that because it's a feeling that Comes and goes it is a good. It is a feeling that comes and goes but man when you're motivated. It's powerful Everything's easy. Yeah, everything's easy. Everything feels good. And so it makes sense to try to create conditions That increase the amount of times that you feel motivated. Do you guys think that you can do that? Do you think there's a way there's a healthy way to be able to channel motivation and use it and shuttle it properly? I think we just have to check ourselves and create You know ways to better efficiently do that Well, I like organizing this this conversation because we're kind of in in the thick of release I feel like I am right.  Not really training that consistently to all of a sudden dialing everything into where literally almost every other day My body is starting to change The fact I was just having the conversation with Katrina today and she's like, you know we've been together for 10 years and Never ceases to amaze me how quick you can change your physique. And I think that's just Years and years of doing this all of us. I think that we figured out all those little hacks To one keep me consistent and motivated and then knowing like the right dose of that. So I love this conversation No, Jessica didn't even notice But I gained like 15 pounds like you look the same to me.  Yeah, I'd say so. Yeah I think you and Doug don't seem to fluctuate as much like I don't think you I feel like Justin and I probably fluctuate Yeah, yeah, you guys always look at that.  However, you can create practices and conditions That make motivation more common that make it make that feeling come about more often And now this is a good strategy as long again as long as it's not like all you do But it's a good strategy because I've never for example when I've trained clients I never had trouble with clients showing up for the workouts when they were motivated I never had trouble with clients Following a good nutrition plan when they were motivated, you know, I remember, you know When I was in school even if I was motivated It wasn't like I had to force myself to do my homework or to study same thing for business or anything else So motivation, although it is something that comes and goes there are things you can do That will increase the amount of times or the length of time that you feel Motivated and I think that that's something we should talk about. Well, I think the first step to that is setting a very realistic goal I think one of the quickest ways to lose motivation is to set this crazy Goal that reasonable. Yeah, it's very unrealistic. It's just you know, I I have goals right now, right? That I'm trying to achieve putting 50 pounds of muscle sounds amazing But it's very unrealistic that is that's not going to happen and the likelihood of that And what it would take as far as time to do that is is exhausting just the thought of it So setting yourself with and I like really small goals obtainable goals goals that you can start to knock out the park I think that's very key to not losing the motivation because one of the ways to keep that motivation going is to start to get Yeah, accumulate the wins you start to get these wins because you set realistic goals and the motivation tends to grow You know in animal studies they show that when animals play because animals some animals do play and we study how they play and What they find with the these animal studies is that there's always one, you know Let's say you put two mice together One of the mice might be bigger and stronger and faster and may win if they wanted to every single time they played a Particular game like rough housing, but what they find with animals, especially social animals is they allow the other animal to win Sometimes otherwise they would end up losing a playmate, right? The other animal wouldn't want to play with you anymore if it wasn't fun for them. It didn't feel competitive So what does this tell you well with yourself? If you set such an unrealistic goal that you start to realize that it's impossible or at least you feel like It's impossible that you keep losing your motivation is gone, right? And if you keep losing your motivation is gone so this is a terrible strategy and studies do show that the further out we set a Goal the more outlandish that goal is right? So if you tell somebody, you know, what's your 15-year plan versus what's your 10 year 5 year 1 year in 6 months or even let next week plan Right And you find that the closer that it gets to that to now the more realistic it becomes the further out it goes I remember when I was 18 years old and I became a trainer very short period of time I was a successful trainer So I started managing the fitness department and then I became a manager of gyms at a very young age I think I was almost 19 or almost 20 and I remember at that age. I said to myself Oh, I'm gonna be I'm gonna be a millionaire by the time I'm 30 and retire me I really believe the same thing. That's why I'm laughing because I Not only said that I really believe that right because 10 years When you're 20 30 seems like a lifetime off I'm doing I got plenty I got plenty of time to get all that work exactly and that was something that I you know I so this is what we end up doing to ourself So you have to set yourself realistic goals one of the best ways to do this is to say to yourself Is this a realistic goal that I can move towards and accomplish when I'm not motivated and you know your states of mind So you have to place yourself there and say, okay when I'm not feeling like this right now Is this still a realistic goal and that'll help you kind of mold it and shift it to make it more realistic Another part that goes to this is the schedule goal re-evaluations So what you end up doing is each week you look back on the week and you say to yourself Did I do the things necessary to accomplish this particular goal? And if the answer is no then you can have an honest conversation with yourself and you can Change your goal. There's nothing wrong with doing that. There's nothing wrong with you saying You know my 15 pound weight loss goal at the end of the month seems like it's unrealistic I'm gonna change that too and you're not giving up. You're not giving up You're still setting yourself up a goal with a goal You're just preventing yourself from hitting that point where you think it's impossible No coming in with with a with a plan Attached to that is everything and then being able to be flexible with that plan is the other part of it That not a lot of people talk about because you know, you want to get super rigid You want to hit these very specific goals But if it is a bit unattainable if it's something that's you know, not very realistic in front of you You know, you're gonna have a really hard time with that So to be able to you know come back and assess where you are where you currently stand is a valuable part of this entire process Right now Adam, you had mentioned breaking up the goals into smaller goals or smaller chunks. Yes So here's a story.  It was always like, okay, you got 30 more That's two that's 15 times two you got five and then I count down to daunting otherwise. I count down I'd count up. I'd say 10 10 more before you have five more I do these things with clients and it would actually help them. I do this for myself if I'm doing 20 reps of squats I don't count to 20 I count to 10 and I think I need to get midway through And then I count backwards exactly and so that's kind of the psychological process that goes into making your goal Your big goals into smaller chunks. So let's say you want to lose 10 pounds before you got to lose 10 pounds You got to lose two pounds. So why not make that the first goal? I'm gonna lose I had taken a step further and I like to look at it at weeks So I'm like planning my week week by week So right now as we're going through a similar journey, right trying to stay motivated and focused on what we're all doing I look at it week by week and it's actually even if the ultimate goal is for me to drop 10 pounds of body fat add 5 or 10 Pounds of muscle Sure, I've I've made that decision starting this whole process But that's like the last time I really think about it now all the focus is around all these these little behaviors that I can Do within this week. So it's like, okay. What is this week coming up look like? Okay, and part of that is Based off of what I just accomplished in the last week So last week, maybe I had you know, five what I would consider perfect days of hitting and hit my protein intake I made most my meals. Maybe I ate out twice. Maybe I had a workout that got cut short. So it wasn't perfect Maybe I had two nights of not good sleep. This is all true And so next week it's to beat that. That's so that's that's it. It's it's not to be perfect It's not it's just to be better than what I was this previous week And so that's how I break it up is it's this week by week And I'm always just trying to improve a little bit on on whatever it was last week And I feel like doing that It's it's so much easier to start to collect these wins than to be Constantly thinking about oh, I've got 20 pounds of fat to still drop and I still need to build 10 pounds of muscle That's such a it's such a big goal or it's gonna take me such a long time to get there that I'm not worried about that Yes, I want that. Yes, that's the ultimate plan When I started but all the focus is on the week to week Yeah, and this is a practice that most people who are successful at accomplishing big things Tends to have as part of their arsenal.  I'm just gonna go to the next water stop and then once they make it to that All right, I'm gonna go just two more miles or just five more minutes and they continue to play this game with themselves It is psychological, but it is quite effective So take your goal and don't just look at the big goal break it up into smaller chunks that you can hit along the way Yeah, you want to have one like destination goal of like where eventually you want to end up, of course But also you got to realize like you're gonna have setbacks You're gonna have all these these different pathways in front of you. It's gonna look different. It's not linear It's not something that like it's just gonna happen like dominoes where, you know I have all these things stacked up and it's just gonna like happen perfectly like this You know, you have to be you know able to adapt and to change and to move so it's still moving you forward But you know now you might be focusing on something a little bit different, right now The next one this one's something that I love and I tend to do whenever I'm trying to hit a goal And that is to consume information or read books that have to do with that particular goal So let's say my goal is to you know, deadlift 600 pounds Well, what I'll start doing is reading articles and studies and I'm reading powerlifting journals and things that are kind of correlate to that particular goal What that does is it keeps my mind in the game It informs me more and it keeps making that goal seem like something I can accomplish You can do this with business, you know, if you want to Hit a certain number with your business Well, you start reading business books and you start watching videos where people are giving lectures And you start reading more information When you kind of start to surround yourself with this information and you start to consume it on a regular basis It keeps that goal front and center and it does make you feel more motivated Especially when you read about other people's ways of accomplishing similar goals. Yeah, it's really just immersing yourself You know in that that mindset so that could be any kind of content You know, it could be podcasts that could be things you're reading that can be You know videos that you're watching But you're you're you're a bit fixated on this subject at hand at how you can sort of break down What applies to you best? No, I think we're an example of of that right with what we see in downloads for us, right? So every year the january like we're we're in the middle of seeing a surge in downloads And I think that people are more likely to listen to us talking about fitness and motivation and working out When they're working out when they're immersed in it and when they're out of it They feel guilty for doing that. I think that's one of the best ways to to stay focused on it It could be anything it could be tv. It could be podcasts You could be reading magazines It could be hanging around people that are that are talking about it and doing the same thing I think it's just keeping it top of mind is a great strategy to stay focused, right? And it's and it's there's also this is a way to break up the goal into smaller chunks So let's say your goal is to uh, you know lose 30 pounds And you want to break it up into smaller chunks One way to break it up into smaller chunks is to break up the way you can lose 30 pounds of the smaller chunks So what I can say to myself is okay. I want to read books and consume information around this So I'm going to set myself a small goal of 10 minutes every single day I'm going to dedicate to consuming some kind of information that's around that has to do with my particular goal So that's one way to break up your goal into smaller chunks And it has to do with just this what we're talking about and I like when it's when it's fitness related Like this is a great time to be like looking for things to learn about whether it be metabolism or nutrition or exercise science like I just uh, this is one of those things that everybody I don't care if you don't even like working out Learning about this subject is is something that will benefit everybody. It's not like one of those things that like oh If I'm not really into finance, why should I read or doing that that forget that when we're talking about health and fitness And getting in shape like the the things that you will learn about your body are things that you'll carry on forever Right now the next one adam you talk about this all the time. Uh, actually, uh, we we've all mentioned this in the past Which is to tell people about your goal like You know, I You are much more likely to break a promise to yourself or to let yourself down because you know yourself So if I say I'm going to hit a goal and I don't tell anybody and I keep it a secret And then I don't hit that goal I'm going to say to myself ah, whatever or maybe I'll get mad but whatever But if I tell someone else especially somebody I care about or somebody that I value I'm much more likely to want to accomplish that goal because This is somebody that I feel like I either don't want to let them down Or I don't want to change the way that they think about me or I've already put it out there Now I got to hit this in fact for me. This is when I know I'm serious is when I I'll think about a goal But until I say it that's when it that's when it really becomes Accountability always makes it real and then that's something that too like if they can they can ask you questions how it's going and You know, it sort of forces you to to go back up the you know to the first points that we made about You know evaluating everything and being able to adjust and and you know Maybe have somebody that's related to the goal Like somebody that has done it before or is a professional in that direction If it's fitness related somebody that you know that can help kind of give you ideas of how to adjust and do things Is always a good idea. Well, especially if you're somebody who has a lot of integrity and you value your word This one means a lot. All right. I just feel like uh, this I don't think I would have Made it to the the fitness level as far as competing That I did had I not first made a goal of I'm going to build this social media platform So the original goal had nothing to do with that. It was okay. I'm going to I'm going to get on this platform I'm going to start to grow an audience I'm going to do that by giving counter information than what most these fitness people are doing And then I'm going to transform my body and when I announced that and said that to your word Oh, yeah, I just I tell you what like that was it was so easy for me to get up and do the work every day because I didn't just say it to my family and friends who know me and probably would give You know, let me by if I just if I didn't fall through or didn't fall through or something happened But here's all these strangers who I'm trying to attract And I'm trying to build a business around and if I come out and their first Thing that they experience with me is I say one thing and do another I'm destroyed I'll never build a business from it. So that goal of building a business from You know Instagram or a social platform was so important to me that when I decided that I'm going to announce that Okay, I'm going to take my body from here to here.  It was I if I didn't do it I am also going to check off I'm probably never going to be able to build a business thing off this because no one will ever trust my word right now the next one this one's really important because Nothing will crush your motivation like being around people who don't share Your motivation or your goals and so this this is to reassess your network um, you know, for example, if your goal is to Be consistent in the gym three days a week to lose a certain amount of weight to improve your diet But everybody you're around could care less about exercise eats a terrible diet And in fact tries to sabotage you encourages you not to go and I've been in situations like this where the people around you Say things like it's one workout. Who cares? Yeah, whatever have a drink with us Just enjoy yourself and you're around that all the time It's going to require a whole another level of discipline from you To maintain yourself and if you're already somebody that is now you're struggling It's a tough goal for you Now you have to throw that other level of discipline Your chance is a failure, uh, you know start to go through the roof And I don't think this means that you need to go and have this formal breakup from all your friends that You know eat twinkies and fast food and drink beer every day like I don't think it's to that point Although maybe you would you would benefit from that, but I don't think that it needs to be that big of a deal I think you just need to assess How much time you're actually spending with these people and if their goals don't align with your goals And then to the point you're making sell that these people are You know trying to encourage you not to work out and exercise You need to start surrounding yourself with people with some more goals This is why like and what's cool today like now you have Facebook groups and communities that you can attach yourself to and podcasts and things like that where I just think that there's there's plenty of avenues that you can reach out and and attach yourself to groups that are Like-minded yeah, I think it's really important to to seek that out to find other like-minded people Which is always a hard part to do You know when you're comfortable where you are But really it's less about you know getting rid of all those friends It's more just like finding other like-minded people and like kind of going in that direction so you can You know build up that momentum with other people that you can all keep each other kind of accountable Oh, yeah, it's it's it's the opposite of motivating to be around a lot of people who don't share your motivation and your goals But it's also on the opposite end of the scale extremely motivating to be around people who are motivated and who do share your goals I mean the greatest successes I ever had Were partially because I was around people who inspired me all the time You know when I when I managed gyms. I had the opportunity to work with some credible People and managers who were constantly pushing themselves to be better and better And all it did is it made me motivated to do the same thing Well, it's interesting. This is uh, I feel like for the first time or maybe the first time in a long time for me I'm feeling this effect, uh because normally we all kind of do our own thing So this is the first time where you know, we are agreeing to meet at the gym at a certain time and get these I mean mine pumps now six years old And we've already this year worked out with each other more times than we have the previous It's not a competition like it's not like repeating each other. It's just like we all decided like hey Let's just do this at the same time. Let's let's make an effort And you know what it's in I've already had two days now two days in this last month where Part of me wanted to sleep in and I didn't want to get up and I didn't want to go And I didn't want to be that guy I didn't want to be the first guy of us that that did that that decided to wave the white flag for the morning It's like I can go there even if I bat and I know back off intensity for that day Just because I didn't sleep well doesn't mean I can just check out like I want to be consistent with everybody So it is interesting to me because I'm normally on my own own journey on this But to be sharing that with you guys now I have already seen the power of that because of those two times where I definitely would have checked out for that And been fine. It's still be on pace doing fine this week But you know just knowing that you guys were going to be there at that time And I didn't want to be the first person to bail out on that time was tremendous Oh, this is this is the reason why group exercise is always, you know popular This is the reason why one of the reasons why crossfit got so popular was they They were able to hardly they were able to harness this and and once you're in that network of people Uh, it's it generates more energy and more motivation to be around those kind of people So reassess your network and you may want to Not be around people that bring you down and maybe be around people who bring you up a little bit more Now the next one this one sounds funny, but it's really really true. Um, and that is to Not wait until tomorrow. Uh, this is a big one. Um, I can do this sometimes, right? So I'm going to do this thing I'm the master procrastinator Yeah, it's like for me if I have something like that I have to either plan immediately to take action or a lot of times it'll slip away the Further a couple days later turns into weeks turns into a month So it's just very easy to get away from you. Yeah, I used to use this as like my how I close people, right? So when someone came into the gym and they were inquiring about personal training Uh, that was kind of like my my closing statement to them was like, listen, mrs. Johnson Like you already did the hardest part which was was come in here today was to get in here and to get started Don't let yourself Go home and then think about starting the next day or next week Make that make that final commitment that you're going to take care of yourself and get started today And it was such a powerful statement because I think it resonates with a lot of people because The truth is up into that point of them being in the gym They had been thinking about it and saying they're going to do it tomorrow or the next day for the last three years And they're finally this far. They've made their they're having a conversation with me now So they're already more committed than they've ever been like don't stop there. Let's completely commit. I used to have it was an old Picture behind my desk and it said nobody ever lost weight by thinking about it And I mean, it's it's very true. Um, and what you're saying Adams They've done studies on this and they find that the average person that gets started on a fitness program Has thought about it for months before even making a decision And what they don't show in that is how many people thought about it and never got started So once you find that impetus then just do it just get started I had a manager that taught me that in fact uh where he would tell me I was very I'm a I have issues with the organization. He used to tell me once it touches your hand Do it now don't wait until tomorrow and it really did make a big difference if I got something I would take care of it that minute The next one. This is a great growth practice But it's also very good at maintaining motivation, which is to keep a journal You know writing things out is a different form of thinking, you know, uh, you can think in your head Which is what most of us do Talking with people is a form of thinking and then writing things is a form of thinking. It's funny when you find yourself Angry or frustrated or unmotivated or sad Once you start to write what's going on you start to realize That you're processing it and you start to process it out And it's it's again, it's a very effective way of changing the way that you think So journaling every day is like, okay, you know, I know my goal is to do this thing Let me journal about it tonight. Here's what I did. Here's what I didn't do I didn't feel this and I felt this but then you'll start to process it out as you're writing the journal And you do this every single day You almost you can't help yourself but to improve and to Oh, I used to make fun of you know, this whole thing about journaling like, oh, I'm gonna write Dear Diary You know, like I go home every day It was amazing what would come out though when I would actually sit down and write down my thoughts And it again, these are all different ways to make this whole process real So to to be able to have friends know about it to verbalize it to to write it down It's not just living in your head anymore. You're taking action on multiple levels there. So that's just another step Well, I also think what falls under this category of journaling is is just tracking your food And you know, we've they've we've shared studies on this where you know You don't have to weigh and measure but just simply writing down what you eat makes people eat better It makes people eat better because we're just we're so unaware. We're so distracted every day That you know anytime you anytime you ever ask anybody to recount what they ate the last week They always grossly underestimate and so by just disciplining yourself that hey, whatever I eat I'm gonna write it down and you know for the time being it doesn't need to be like Oh, it was four ounces this and two cups of that just like I had brown rice for dinner I had this I had that I had this I had that and then you look at it And even people that don't have a nutrition background Have enough sense to look at their day and be able to say that was a good day of eating or it was a bad day of eating And just that information alone is motivating enough for you to make better decisions the next day And so and again, just don't overthink the process don't get into this Oh, I don't know how many grams of this I'm supposed to have or how many calories of this I'm supposed to have or if this is the best program for me getting started and moving in that direction and just simply Tracking and writing down what you're doing will do wonders Yeah, and it helps to keep you present to journal to journal everything right now the next one this one I think is one of the most important things that anybody can do Because if you can accomplish this The rest is easy It's easy to hit the goal and that is to learn to love the process and another way to put it would be to find joy in the process Anything that you do you can you can challenge yourself to find Something about what you're doing That you love about it or to find some kind of joy and sometimes all it requires is for you to become present So let's say you're doing some really really hard manual labor You're shoveling and you're you're digging a ditch or something like that and it's you're sweating and it sucks and it's hot or whatever If you can place yourself and be very present in every single shovel and just be with what you're doing What you actually may find Is that you might actually enjoy the presence maybe not enjoying the shoveling But the fact that you're present is what you enjoy and then you start to find that shoveling dirt Is a great way to make yourself or you're outside you're breathing fresh air You know, there's just there's there's a lot of things that people just don't take into account That they could be uh, you know positive about they could be happy about it's just it's about reframing The whole thing so that you can look forward to it You want to be able to look forward to whatever you're doing so it gets you up in the morning And you're more likely to keep it going. I have a little spin on this one And I don't know if this is uh, the the uh, you sal you alluded to the me liking to be the underdog Right, and maybe this is part of that but this has worked really well for me And that's Sometimes it's really hard to see the silver lining or to reframe everything and like this is positive It's positive when you feel like shit and it's hard as fuck like Sometimes I look at it as like I accept that it's really hard I accept that I want to quit and I the way I look at it is like That's why so many people don't make this And instead of looking at it and trying to say all the time like change something that his dog should into roses It's really hard to do that. It's not that easy to just you know It's easy for us to stay on a podcast Refame all the hard hardships that you have in your life Sometimes no, sometimes it's okay. Just accept this shit's hard And that's why most people quit and that's going to be motivating for me to persevere through it Because I know on the other side of it. That's where the real victory is so Sometimes it's okay to accept that it's hard that it's difficult that this is there's a struggle here But that's also the way you also look at yourself and say like hey, this is what's cool Is that not everybody makes it through this and most people give up right here? This is why I'm not going to Yeah, and once you start to enjoy the process, uh, then the goal is just it's an afterthought It's going to happen. Yeah, no matter what, um, you know, that brings us to the next one, uh, which is to Aim for positive motivations Instead of negative ones. So I'll use weight loss, uh, as an example, right?  So that's why I'm going to lose weight Or I can flip it and make it something positive and say I care about myself I deserve to be taken care of I deserve to be healthy fit and mobile So that's why I'm going to start exercising because a lot of us get stuck in this negative Motivation loop now here's the problem with negative motivation Eventually you get sick of it and you don't like it because it's negative And then you run from it and then you rebel and that's it. You're done Positive motivations feel good. They're positive and every every goal you want to hit you can flip You can make it positive motivations get there. You don't have to think about just the negative You can only punish yourself for so long.  I'm never going to get there. Uh, like everything is always like impending doom Uh, you know, that's only going to last for so long, especially if we're writing momentum So yeah to be able to look forward to something is is so much of a better way to to have uh motivation towards it Also failure is where growth is found So even a loss can be a win if you reframe it and think of it that way So, you know, what's inevitable on any of the anybody's journey right now as they go through like You're going to have a day where you mess up You're going to have a day where you you head into the day and you're unprepared nutritionally You're going to have a day where you probably didn't get good night's rest and you're not going to want to get up And go to the gym and maybe you don't go to the gym Like that's inevitable all that's just going to happen But instead of beating yourself up about it look into it and see like why did you fail? And there's where the opportunity for growth is and when you figure out like oh I know why I didn't get great sleep last night because I didn't prioritize sleep I didn't shut off my computer or my phone by six o'clock or I was watching tv in my bed till 11 o'clock at night like Recognize where you failed be better the next time and there's where the growth is there's where the win is at and accept that It's okay. It's okay that everything isn't always positive And if you if you're always relying on that when the inevitable happens when something negative happens where or you lose Or you fail or you don't come through on one of the small goals you set for yourself It's okay. Pick yourself back up recognize that that's where the opportunity for growth is be better the next time you see that again Right now finally to wrap this all up. Um, it is important to Sit down and optimize your time. I think this has a lot to do with just planning Right, so uh, you have a particular goal, but you don't have a plan It's going to be very difficult to hit your goal. Uh, if you don't have a plan It's like you got to keep it top of mind constantly to oh, I got that goal I've got to keep working on it rather than having a plan and optimizing your time with it So if your goal is again to lose weight, uh, then you need to put in your schedule The time that you're going to go work out the time that you're going to maybe dedicate to Consuming some kind of information Around weight loss or or health the time that you're going to you know Reassess your goals like all these things can definitely be put in your schedule They don't take much time but put them in there and then stick to the schedule Optimizing your time to hit your goal is really just it's the it's the it's the way to get there If you don't have a way to get there can be very very challenging And feel almost impossible Well, I feel like part of optimizing your time too is kind of also being realistic about the The goals and the time that you set for yourself too So when I think of time one of the biggest mistakes I see made is similar to the the goal setting where You know, you have this unrealistic I'm going to work out every day twice a day for an hour like that's not realistic Even if you temporarily optimize your day so you can get that done It's just not very sustainable So the way I look at is like when you're talking about optimizing time Find somewhere where it fits naturally into your routine already Even if that's starting out with only 20 minutes or an hour or it's only one time or two times a week You know start with that and then you can optimize it by building on it As the momentum builds and the consistency builds of you Following through on those days and those times then you can start to build upon that And I think one of the biggest mistakes that people make when they start off Is not only do they have this massive goal But they also commit themselves to all this time in the gym that they weren't spinning there just three months ago And it's just unrealistic to maintain that perfect.  You can also find all of us on social media You can find us on instagram.  Oh, come on. This doesn't count the first The first person Late listen linda. Listen. He always wants to be first place. No, no, no, no, no, no, no guys I just don't want to be the guy this doesn't count. This doesn't count. I remember you saying that this doesn't count


Welcome to the Rich CV Live podcast. I'm your host, Richard D'Souza. And today we're going to talk about the hottest stocks and crypto of the day. All right. So let's start with the hottest stock. So right off the bat, the hottest stock today is NEXI. NEXI has been going bonkers for the last few weeks, making huge moves up and down, up and down, down and then up. Today, a monster day, I've been talking to you guys about it consistently. A monster day up 157%. I got excited 157% monster, monster day, huge volume, 14 million shares traded today. Huge green candle. We call that the God candle. And it went even higher and investors took profit. So be aware of NEXI, the hottest mover and shaker of the day. And typically when there's one stock that goes up 100% on the day, everybody piles into that one stock because it's the only stock up 100% for the day. So just be aware of that. This is like a trend and it's been like that for now over a year. Here's PEPG. They're up 47% of the day. The second biggest mover. They had a nice big candle right there. And this technical indicator is showing that it is definitely going in the right direction. So this may continue. Now remember, past performance is not always an indication of future results. I can't guarantee it's going to continue to go up, but the indicators show that there is a little room here on the RSI to go higher and that the trend is up. So be aware of this PEPG trending higher PXLW up 47% of the day. You can see the indicators are telling us that this is going higher, but the RSI is saying it's in a cell zone. So proceed with caution from these levels because typically when the RSI is at this level, you're going to see it's going to sell off. The other thing is it's at a 52-week high. So it hit a 52-week high today and sold off from there. So a lot of investors are waiting for this. So you need to be aware of that. Not to say it can't go higher, it could go higher, it could go lower, but it has to break resistance first and all the sellers that are at that level before we see it go higher and the RSI is kind of high.  So definitely be aware of PXLW. This open gap here was what it did pre-market and then it shot higher and investors took profit and now we're at where we're at up 47% of the day. AGFY, another one of these penny stocks has been beat up, but it's up 46% today and the volume is massive. Nine times the average daily volume. So that's definitely something we need to be aware of and you can see it's trended down and now doing this dead cap ounce and the RSI is in a good spot, which means this could go much higher. Now it's under $1, which is a very dangerous position because a lot of times stocks under $1 are what I call in no man's land and they get shorted heavily and it's very difficult for them to get out of this zone. So definitely want to watch, be careful, proceed with caution. AGFY up 46% of the day. NVVE up 29% of the day. You can see this has come down from $32 all the way down to these lower levels and it's starting to bounce off these lower levels. So definitely want to watch up 29% of the day with larger than average volume, almost five times the average daily volume. So definitely want to watch NVVE up 29%. RVSN, I've been talking to you about these guys almost every single day. You can see these are daily candles and you can see over the last one, two, three, four, five, six days it's been green five out of the last six days and this has done a 10x. It's gone from $1 to $18. That's actually an 18x in a very short period of time in like a week. So definitely one of the hottest stocks to watch RVSN, Rail Vision Limited and the volume today more than double the average daily volume. So lots of volume coming in. GMBL, this is Esports Entertainment Group up 20% of the day. Another one of these charts that's just been obliterated and now starting to do a trend reversal. You can see starting to do a trend reversal. So a lot of room for a gap up here. So definitely want to watch GMBL. ONMD. All right. This is one of the big movers yesterday. It continues up today, up 14%. So that's two big green days in a row. Lucid, also two big green days in a row after coming lower. Definitely keep your eye on Lucid. GM just reported very strong earnings and that's why they're up today, 7%. So keep your eye on GM, General Motors. All right. Here's a good one. Trueleaf Cannabis. This has been going up almost every single day. Just hit a 52 week high. Congratulations if you took advantage of this move on Trueleaf Cannabis. You can see here clearly at a 52 week high and running hard. Be aware of Trueleaf Cannabis. Therium looking strong. Therium at 23.66 right now, up 2% of the day. Zedge, ZDGE with a big move in the last couple of days. 1, 2, 3, 4, 5 green days in a row. Keep your eye on Zedge. It's starting to really gain a lot of momentum. ZDGE. And I love to watch anything that has momentum and really analyze it as much as possible. Here's Bitcoin at 43,294. Slightly in the red for the day. Been bouncing between red and green all day. The Dow Jones is in the green and maintains this momentum. Vera, V-E-R-A has been on a tear. Is selling off a little bit. Meta also given a large price target today and selling off a little bit, but the price target was well over 400. So that's bullish for Meta. NVIDIA getting a little bit of selling pressure at 625 as it trades at a 52 week and an all-time high. Tesla finding a bit under 200. And I don't think it'll be under 200 for long. S&P 500, slightly red today. Microsoft, slightly red today. All right. Here's CLSK. This is another one of those Bitcoin miners pulling back a little bit today. RML, one of the hottest stocks in the last year, pulling back a little bit today. Coinbase after a big day yesterday, pulling back today. And Cardano, slightly in the red today. Those are some that I'm watching Amazon, slightly in the red today. Mara, even though BlackRock is buying lots slightly in the red today. Netflix in the red down 2% today and Bitfarms, BITF down 3% today. Roblox under $40. I really like these prices for Roblox. Love to get in on this. If I do buy it, I'll definitely let everyone that's part of our community know and you can join us at our website at richtv.io, an ecosystem built by investors, foreign investors where you can navigate the markets together with us and we can watch all the markets together and look for winners. All right. Hope everyone's having a great day. I'm your host of the most. You're more rich and rich TV. If you're not winning, you're probably not watching, bringing the winners, CEO interviews, breaking news, trending topics and we bring it to you first. What do you guys think of the markets today?  And we'll definitely be watching everything as it happens. Definitely Nexi is one to watch, keep your eye on. They've been really, really hot and we'll see whether or not this momentum can continue. And good to see Bitcoin holding this 43,000 mark. I think that's extremely important. If they can hold that, then that's going to be really, really important. And you can see here, Nexi up 170% of the day. So this, like I told you, everyone's jumping into that one stock a day that's going up and right now it's Nexi. So you definitely need to be aware of that.  And I did call that it was going to go higher and it has, but it actually went higher in a much more aggressive position that I anticipated. I did say there was a gap to fill and it would go higher, but I thought it would go more like this. It's gone straight up. So definitely want to keep on everyone's radar. And then Ethereum really having a nice day today up 2% despite the fact that Bitcoin is actually struggling to stay in the green. It's bouncing between red and green, red and green. Now it's in a good area right here for Bitcoin. And if it can maintain this zone, I think that's extremely bullish as we get closer to the Bitcoin having. And I feel like that's going to be a massive historic catalyst for Bitcoin as it is every four years. And we're getting closer and closer with every single passing day. We're now roughly two, two and a half months away from the Bitcoin having, which is estimated to be happening around April 19th. It could be sooner, it could be a little bit later depending on how many blocks are being mined, but we'll be watching very closely and keep you updated on everything as it happens. All right. Hope you all have a great day. I'm your host of The Most Your Boar Rich from Rich TV. If you like these videos, smash the like button, comment down below, share the video everywhere, and subscribe. If you're live, I'm your Boar Rich from Rich TV and I'm out. Peace.


Hi, my name is Ilan Oshry, I'm a professor at the Graduate School of Management at the University of Oakland Business School. My course is about business strategies based on unique capabilities that firms need to develop. The real challenge for many companies still in current economies is that they need to differentiate themselves from the crowd. Like New Zealand, most businesses are considering what is it that they have as an advantage. The moment I'm working on three streams of research. One is around digital platforms, the other one is on sharing economy, and the third one is on intelligent technologies. The three together are coming into a perfect storm for some industries. The most exciting thing for me when I'm teaching MBAs is the knowledge and experience which is brought into the class and being shared between the students. In addition to this, the heart beat of New Zealand is actually here in Oakland. So coming to our business school means that you will get connected with the business community in New Zealand and benefit a lot from networking with alike as well as with opportunities in the city.


document on file is there any discussion on that document hearing none all in favor of the motion signify my say hi triple it's i any opposed motion passes at number 11 rc number 540506 by finance you're making recommending referral of resolution number 270506 by all the person grov authorizing the purchasing agent to enter into contract for police facility and city hall architectural services to the community of the whole of the new council on the graph mr german um there's still a lot of discussion that's needed on this but i think we can do that in in council or at least keep it in council rather than keep it in the committee of the whole because this is part of this is for the um engineering fees for the police facility which right now i believe are um are at a much lower amount than than what this document has i i think i i want to say it's if rich is still here he would be able to tell me what oh yeah what's the what do we have approved right now for the architectural mr give hard if you could come up to the podium please thank you mr chairman um currently we have a 494 586 that's designated for the zerman contract there's any other questions quest president sir thank you mr chairman um just clarification on this this just basically allows us to pay for services that have been rendered it doesn't necessarily tie specifically to city hall document i would guess we would be the project cost estimate and the construction cost estimate but those are subject to change you know so but we we've got to get it out of this committee and vote on it so that we can prepare our budget which is starting very soon i have to make some type of recommendation we can send it from this committee without a recommendation but then council needs to act on it aluminum sushi thank you mr chairman i have a couple of questions for rich um how much so far have we paid the zimmerman design group i don't have those numbers documented in front of me but uh i recollect i mean there was part of the site study there was an extra site study for 22 500 i believe uh there were payments about 40 40 some thousand maybe all 43 000 previously made and i believe we have invoicing process for around 35 36 000 okay thank you so it's roughly a hundred thousand dollars worth of work so far if you include yes the latest invoice so that's pretty close to that okay thank you and then my next question is is um with their contract um are we contracting for a flat amount or is there a percentage based on what we build might need uh john seven ash to help me address that but i don't know how it's structured but uh i i know it's uh various components in there that is based on on you know the level of construction and i believe in some elements in there that it is a percentage of construction um i don't know if you want so what you're saying is the more money we spend on the police station the more money he's going to make uh that's normal for any uh one this in design any architect or engineer that's going to design the larger the project the larger the fees obviously you've got to design a bigger building um or oversee the construction of a larger building it's going to be more costly it's not only Zimmerman's but obviously you know they have to subcontract a lot of the technical areas also so there's the various factors in them okay thank you all the room on tomorrow thank you chairman van der wheel i would like to make a motion to move this rc to council with no recommendation we may end up dividing the sites if it goes to 23rd or van der vart and there's been some chatter about moving a bit more slowly on the city hall of innovation depending upon lots of things okay a motion a second any discussion on the motion did you same motion um mr chairman uh because i know there is still some debate and discussion as far as what the project cost estimate is going to be in the construction cost and the architectural fee total and as well as if we're doing the police facility and city hall together all right thank you any other discussion on the motion all in favor of the motion signify by saying aye sure both side any opposed motion passes motion second adjourn all in favor signify by saying aye we're adjourned


The timing of return to play is one of the most critical decisions made following ACL reconstruction. Returning too early carries the risk of graft failure, while returning too late could cost patients financial and athletic opportunities. Unfortunately, no universal objective method exists to determine the best time for athletes to resume full activities. But according to a new study reported in the American Journal of Sports Medicine, such methods could be on the horizon with the help of MRI technology. One promising marker for estimating the best time for athletes to return to play is ACL graft maturation. That's the process by which a surgical graft makes the transformation from tendon tissue into a substance similar to a normal ACL. The problem is that this transformation is difficult to track over time. Tissue biopsies are currently the gold standard, but are invasive and, in most cases, impractical to perform. And conventional MRI, although not invasive, can't easily resolve features with low water content, such as ligaments and tendons, at least not without some refinements. Ultra-short echo time MRI imaging allows for visualization and quantification of tendon grafts through a property known as T2-STAR. T2-STAR is a signal decay property of imaged tissue that is insensitive to variations between MRI scanners. As such, measurement of T2-STAR could provide direct, objective, and quantifiable evidence of ACL graft remodeling that can't be generated with the long echo time sequences of conventional MRI. To test this approach, researchers mapped changes in T2-STAR in 12 patients who underwent primary ACL reconstruction with an autographed. T2-STAR MRI scans were performed at 1, 3, 6, 9, and 12 months after surgery. Among the 10 patients who completed the study, T2-STAR values showed a statistically significant increase of 82% between months 1 and 6, followed by an approximately 19% decline between months 6 and 12. A similar trend was observed for the mean ratio of T2-STAR values between injured and intact tissue. Additionally, changes in T2-STAR values appeared to vary from one region to another. Collectively, the results suggest that T2-STAR values could be sensitive to changes tied to the maturation of ACL grafts. One limitation of the study is that the intact ACL of the contralateral knee was only imaged one month after surgery. Imaging at the same time points as the reconstructed knee would have allowed for the detection of tissue changes within the intact ACL that may have altered the calculated T2-STAR ratios. Future studies could help researchers gain insights into the status of ACL grafts following surgery and improve clinicians' ability to noninvasively and objectively assess graft maturity before athletes return to play.


What is up everybody? This is Chris from the Rewire Soul where we talk about the problem but focus on the solution and welcome back to another video about borderline personality disorder. And in this video, we're going to talk about the three leading causes of why people get BPD in the first place. So please do me a favor and share this video because I can't stress enough. A lot of people are walking around with this personality disorder and they don't even realize it but they were at a huge risk based on these causes. So by sharing this video they might realize like oh wow maybe this is why I'm acting or responding the way that I do the things. And if you're somebody with BPD this might give you some answers too and if you share this video it might explain to other people how you got it in the first place. Like I was debating on what type of video to do tonight. I might do this video later in the week but there's a huge stigma about BPD and I think if people understand the actual causes of BPD they'll start to empathize a little bit more and maybe cut you a little slack.  Like I mentioned in my Kanye West video I'll link it up in the info card. Like if you do have BPD that doesn't mean that you're allowed to just run around all willy nilly like you need to seek treatment and I will provide information on that below. Alright but anyways let's get into the three leading causes of borderline personality disorder. Alright so reason number one family history okay now I am pulling this information from the National Institute of Health and to me reason number one and reason number three kind of tie in together but anyways let's talk about it. Reason number one is family history so if there is a history of borderline personality disorder in your family your chances of having BPD are extremely high. Now this is more often the case if your caregiver has symptoms of borderline personality disorder like in so many cases of mental illness they are more nurture over nature okay like if you are being raised by a mother who has symptoms of borderline personality disorder her emotions are all over the place uh she's emotionally neglecting you or she's being very overbearing and this can switch from one day to the next she might say you are her favorite child one day and the next day she says she wishes that you were never born these are all things that can develop symptoms of BPD in a child that's why you will see generations of BPD going from one person to the next because you gotta understand when we have children when we're young our parents our caregivers are the primary people we're looking to to learn how to cope and deal with life so when we see that a person's emotions are all over the place and they're very impulsive and you know bouncing from one relationship to the next and all the other symptoms of BPD our brain starts to start rewiring and we start to think that that is the way that we're supposed to manage our lives too. Alright cause number two genetics what yes there is a genetic component to borderline personality disorder now when it comes to the genetic component what they have found is that the genetic component has to do with really two factors um impulsivity as well as emotional regulation so some of you who have been around my channel for a while have heard me talk about the prefrontal cortex so it's possible that based on your genetic predisposition your prefrontal cortex hasn't developed in a way to properly regulate your emotions or manage your impulses so this is how some people develop BPD even though nobody in their environment had these symptoms. So cause number three according to the National Institute of Health says environmental cultural and social factors many people with borderline personality disorder report experiencing traumatic life events such as abuse abandonment or adversity during childhood others may have been exposed to unstable invalidating relationships and hostile conflicts so like man this is one of the reasons why it's so important to empathize with people with BPD like I work at a drug and alcohol rehab center where we specialize in mental illness as well and from my personal experience 90 percent or more of the clients we have with borderline they had this as their cause they had addicted parents they had neglectful parents they were physically or sexually abused as a child like this is what breaks my heart when there's such a stigma about BPD because so many of these people they just develop that way based on their crappy childhood and like there's this idea that there's so much we can control in our life but we cannot control our childhood who we are raised by where we where we live like this is not our choice and this is a really big cause of borderline personality disorder so like I said it's kind of relates to cause number one but if you are raised in a house where your parents neglect you emotionally they're not there for you you you don't know how to regulate these things because a parent's job is to help guide you through these emotions if you have been abused as a child like it is very hard to maintain any type of relationships because as soon as you bring somebody close you might be worried that they hurt you because a lot of people with BPD they might have been sexually abused by a very close family member and that's why that splitting or black and white thinking which I talked about in my other video often occurs because it's very hard to identify is this person good or bad like for example if a if a young boy or a young girl was molested by their father right like this father might be taking care of them and paying the bills and buying them things but on the other hand they're abusing them you see what I'm saying so they know good version and bad version and what happens is that they develop this in their mind and all people start flip-flopping through these categories you know what I mean so anyways those are the three causes of borderline personality disorder and I do have some more videos coming out this week about this but if you have any suggestions or questions that you have about borderline that you would like me to do a video on I don't have them planned out yet go ahead and leave them down in the comments below because I am here to serve you you beautiful subscribers out there all right but anyways again share this video help people understand how BPD actually develops all right but if you like this video please give it a thumbs up if you are new here I'm always making videos to help you out with your mental health go ahead and click that little round subscribe button and if you want to check out some other videos on my channel you can click or tap on one of those thumbnails all right so thank you so so much for watching have a little empathy today and I'll see you next time