From VOA Learning English, this is the education report in special English. Lebanon is a nation of many religious groups. Shiites, Sunnis, Druze, Maronite and Coptic Christians, Jews and others share the land. But often there is tension and sometimes violence. Over the years, the differences between the groups have made it hard for educators to write a unified, national history. An agreement in 1989 called the Taif Accord ended the 15-year Lebanese Civil War. The agreement called for the same civic education to be taught across the country. The goal was to increase national unity. But the effort to agree on one national history has failed. Most history textbooks in Lebanon stop in 1943, the year of Lebanese independence. The duty of teaching children about their country's recent history has fallen mainly on parents. That can increase divisions among the different groups. The Greenspace School is an elementary school in Beirut. It is on the edge of Christian, Druze and Shiite neighborhoods. The school's head, Mahakasem, says these religious ties can make history lessons a source of disagreement. She says some lessons have to be changed to avoid arguments among the students. Syrian forces withdrew from Lebanon in 2005 after a 29-year occupation. A series of protests against the occupation led to the withdrawal. The protests were called the Cedar Revolution. But Lebanese schoolchildren may never read about the protests in school. A government committee recently decided to remove the words Cedar Revolution from the education plan for a national middle school history textbook. So, without agreement, Lebanese schools often choose textbooks based on the religion of their students. For VOA Learning English, I'm Carolyn Frasuti.


Good afternoon, everyone. All right. Well, thank you all for coming to the first session of this afternoon's plenary. I'm thrilled to be here with my fellow panelists to moderate a really interesting discussion. And so my name is Miliana Vajosevic. I'm with the Impact Investments Group at Prudential and by way of background, we've had an impact investing mandate for over 40 years. In that time, we've invested close to three billion dollars across various impact strategies and private asset classes. And our portfolio is slated to hit one billion dollars later this year or next year. So we're very proud of that. I'm joined today by some amazing experts in their field. And I'll introduce them quickly, since we only have a short time together. But starting at my far left, a woman who needs very little introduction is Dr. Jennifer Eberhardt. She's one of the nation's leading experts on implicit bias and currently a professor in the Department of Psychology at Stanford. And a co-director of SPARC, which is a university initiative to use psychological research to address pressing social problems. She's done amazing research understanding the role of racial bias in areas such as law enforcement and also a topic we'll talk about today, which is the asset management industry. Next to Jennifer is Dr. Ashby Monk, who is the executive research director of the Stanford Global Project Center. And his research really focuses on the design and governance of institutional investors, namely pension and sovereign wealth funds. He's also a co-founder and chairman of Long Game Saving, a personal savings app that uses gamification to encourage positive financial behaviors. And I should say maybe Sir Darren Dodson, since you don't have a PhD. But this is Darren Dodson, who's the founder and managing director of Alumin Capital, which is an impact fund of funds that seeks to increase gender and racial equity within the financial market. So very pleased to have them all here. And among many things, I think the thread that unites us is we have been part of a collaborative working group that over the past three or so years has been working on the relationship, if there is any, about racial bias in the asset management industry. And we were thrilled that the survey results and the research findings were published just back in August in Penas and found some really interesting and I think evocative findings on the relationship between implicit bias, particularly around race and venture capital. And so I will first turn it over to Darren to share a little bit about the origin story of the study and really what came to light in the research findings. It is wonderful to be here with all of you. And one of the framing pieces that helps us on our journey is some research years ago that was on the $69 trillion in asset management business and the fact that women and people of color own funds and run funds that represent about 1.3% of that. So one of the things that we did and set out to do as we brought together this amazing team that's here on this stage as a looming capital is ask the question collectively, why? Why does that exist? And how can we construct its study and its experiment to help to understand why that is? And as Jennifer says, data may not fully cure a problem but it can certainly soothe many of us who are faced with the bias, systematic bias that you'll hear from other panelists about. Our work at a looming capital is of course to do this and connect and be a partner at this cutting edge research bringing together the experts like Jennifer and Ashby across their fields who have pioneered and come together to do this groundbreaking research bringing together behavioral science and also looking deeply at implicit bias social psychology and then to put that into practice in the funds that we invest in in a field of impact investing that really from the very beginning we would have hoped started with a thesis around the outperformance of women and people of color but like its older brother the broader financial system impact investing is also subject to its own biases. So that's a little bit about the why and the how we got started and I would love to move on and help the other people on the panel share their stories and origin stories as well. Sure, so for anyone who hasn't read the study I highly encourage it it's also been fairly prominently featured in various media outlets and maybe I'll turn to Jennifer and Ashby if you can just talk a little bit about what the hypothesis was going into the study and what the findings were that would be great I think for those who are less familiar to understand. Yes, I mean I think when first of all it's a pleasure for me to be here this is my first SOCAP meeting so thank you for having me. So yeah, we went into this trying to understand why you have the racial disparities that we see in the investment space especially at a time where lots of organizations are focused on diversity and they're you know concerns about sort of equity and inclusion and so forth but this is an industry that is you know it's pretty much white and male and so why is that and so one reason that people believe that this disparity exists is because of the pipeline problem right so that you don't have you know people of color or women who are you know interested or they don't have the you know connections or the capital they don't have the education or experience to you know to be a part of the industry and so they don't enter and what we were interested in is looking at the potential role that racial bias might play in all of this and you know is there you know is there evidence that there is any you know a bias there that sort of in addition to whatever sort of pipeline issues that are out there that could contribute to the disparities that we see and so we designed a study a study where we had asset allocators look at one page descriptions of venture capital teams and we systematically manipulated the race of the managing partner so with the photograph and so either that person was black or white and we also systematically vary the qualifications of the team so they were like high quality or lower quality teams and we found that the black led venture capital teams when these are highly qualified teams that they were judged to be you know they were judged more negatively basically in comparison to white led teams that were highly qualified so in terms of their expertise in terms of their ability in terms of their experience even though the information was identical and so that was one of the main findings and the other thing we found was that it seemed to be sort of this is counter to the pipeline sort of explanation for the for the disparities that we see it seemed to be the case that the more qualified the black led teams were the more bias they faced and so that was another noteworthy finding so I think maybe I'll be biased myself and say it's safe to say that we probably assumed there was bias in asset management so I think that was probably indisputable going in I'm curious to hear from all of you and I think Ashby I'll start with you given that you have such a great network of institutional investors that you worked with were you surprised at all or were there nuances or aspects of the study that did surprise you and then I'd love to also hear Jennifer and Darren chime in either from your other work in implicit bias or maybe lived experiences fundraising and otherwise I think it's hard to be surprised about what we found I mean in this industry it's incredibly homogenous I could probably need all my fingers and toes to count the conferences I've been to where there have been zero people of color and so I think from that perspective to see that there is this finding that racial bias exists I had somebody say to me you've proven that water makes things wet it's just so obvious that this was a problem and even with that kind of glaring aspect to the industry which is partly why I wanted to take it on as a research project I'm still surprised that we found it I lived for 20 years in this industry suspecting that we had a bias here and now 20 years in we actually have a finding that was published in a peer reviewed study the proceedings of the national academy of sciences that says you know we're not crazy part of the problem is there is an implicit bias here and that gives me hope that we can then build actions to try to unwind that bias and I think that what that also does even though I mean to Ashby's point we're not crazy it's a it's a powerful thing to go out and pitch as many of you in the room might do on a regular basis to realize that the better you pitch the more bias you face which I think is a powerful realization and that it's not your work alone to do to be awesome it's other people's work to see how awesome you are and yeah and it so it so it has the power for me after pitching about 500 times over the last two years of saying that you know together we can solve this problem you know at aluminum capital we invest into women led funds black led funds white male led funds and all of them do the work of reducing implicit bias and all of us go on a journey together with our investors to reduce that bias so that we can do the work of having those funds and it see the humanity and the underestimated returns and value that people bring to the table and do the work essentially over the 10-year process of of our investment within impact investing to help impact investing really deliver on on the process on the on the promise of outside market rate returns which it almost certainly won't if it doesn't and and Jennifer I know we haven't talked about fiduciaries yet but I think that's another powerful finding that we always talk about in the lab together as an interdisciplinary team yeah I'm curious Jennifer given that you've you've tackled this issue and explored this issue in other areas such as law enforcement was there anything that surprised you it seems like given that you're one of the leading experts in this work it's it probably was a no-brainer that the results would be something like this but was there anything that caught you off guard or did it open your eyes to something that you hadn't really thought of or really considered prior to the study coming out yeah well one of the issues that I didn't necessarily anticipate was that the asset allocators had a really hard time distinguishing between the black lead teams that were highly qualified and those that were less qualified they didn't have this problem at all with the white lead teams they could easily tell the difference between the two but with the black lead teams that was that was hard and they also were able to use the prior performance and competence of the white lead teams to make predictions about future performance and they couldn't do that so much with the black lead teams and so there was a way in which even though they're faced with the very same information just you know seeing a black face kind of turned off the thinking almost in the way that they normally thought and so they weren't looking at information you know that was sort of diagnostic of performance in the same way when you know the people the managing partner was black versus white so I think that was you know something that was somewhat surprising but then when I think about I mean there's a whole literature in social psychology in my field looking at sort of categorization and so if you're thinking about people in terms of their racial category for example it's hard to individuate it's hard to make distinctions among people within that category because you're thinking about them in terms of their race you know not in terms of what they're bringing to the table and it seemed like there was some evidence for that here and I think segwaying a bit I know we've chatted collectively as a team on what happens next and what's the call to action and the study the findings are still fairly recent having only been released in August but I know we have been collectively thinking on how do we harness the energy of these findings and really have them have the impact investing community and just the broader asset management industry take note and I was mentioning to Ash beyond the way here I don't know if anyone's tracking the news with Fisher investments I think Kenneth Fisher made some fairly sexist remarks only on October 8th they've seen a hemorrhaging of $2.5 billion in that time from namely pension funds just saying I'll take my business elsewhere and so we have an example of one disparaging comment at a conference and a flood an exodus of capital from a particular asset manager I think that's very different from saying here are findings and now lean into this and invest more in diverse teams and I imagine my hypothesis would be that the pace would be slower to invest versus divest and so I'm curious from all of you what you think the call to action is and what folks in this room can do regardless of where they sit if they're an asset owner if they sit on a board if they are an asset manager and also maybe if they're not involved at all I think the last thing we would want is people to say this is in my issue area so I'm sitting out so I'm just curious and maybe Ash be given I think you've had some great thoughts on governance structures and and how we can embed these types of learnings early in the process and in senior roles to try to make an impact yeah I spent my life studying the design and governance of these massive bureaucracies I mean I think what people forget is that there's about a hundred trillion dollars sitting in these organizations around the world it's most of the risk capital that powers capitalism but they were set up because of governments they set up because there's a tax rule or there's a rule about prefunding a pension plan so they have this weird dynamic where you have these government entities powering capitalism and if capitalism functions correctly then the money will come back and fund social welfare so the the number of challenges and unraveling how these organizations operate kind of is endless the fact that they move so quickly on Fisher is astounding these organizations never move quickly that's the first thing to know if you can make them move at all you can have a huge and profound impact on the world but getting to move quickly that was never the goal so so the the end game for me here I'll just go quickly because I see we don't have that much time but we need to tie this finding to investment performance these are organizations who have incredible bureaucracies they're fiduciary bound they live by prudent person rules and what that means is everything they do is about generating a return to pay a future welfare whatever that welfare is and anything that gets in the way with that they can shut down over the last 30 years my personal fight over 15 to get them to pay attention to climate change ran into the problem that with climate change we were asking them to reduce the investable universe by focusing on things that are green and clean and avoiding things that are dirty financial theory pushed against us in that case because financial theory says reducing the investable universe reduces the risk adjusted returns the beauty of this moment is the bias itself is reducing the investable universe so we can actually do a bit of a judo move on them and say look you may say this climate change issue is untouchable because we're reducing it and we've had to get very creative with climate in this case we don't have to get creative we can point to the existing theories and say the bias means you're not treating people of color as you should means your market is smaller it means you're leaving return on the table in order to make that then real everybody in the room needs to go to a pension fund board meeting and ask a trustee board have you seen the study what are you doing about it because they don't do anything otherwise and i know we're just about a short of time but jennifer if you have any final thoughts on how you've affected change and action and your other work and just any final advice for the audience just on how you think we can really affect change following the results here yeah i think data that's really important having sort of metrics that you can follow over time that are you can hold people accountable to to you know bias you know lives and kind of comes alive when we don't have agreed upon standards for how to evaluate you know the actions or the behavior of other people when those standards are subjective and you live in a space where there are objective standards right for you know evaluating performance and so forth and so you want to try to redirect people you know away from their intuition about who's going to be good and who's going to work out to you know actual data you know actual sort of performance metrics and so forth so i would say that and and that works whether you're looking at the investment space or if you're looking at police departments or if you're looking at you know um you know other uh you know entities even schools and even uh you know tech companies it's the same same sort of fundamental issue yeah well i'm unfortunately we're up with time but i would be remiss if i didn't mention that jennifer just published a book that uh darin is holding which is called um it's called biased uh uncovering the hidden prejudice that shapes what we see think and do um i think it's a fantastic read so for those of you interested in this work and learning more about how bias affects a range of industries and decisions uh we wholly recommend it so please join me in thanking the panelists for a widely discussed thank you


Having talked to Rob about determining that you need a website and where to move from here We're going to talk about options that you have for example open source content management systems Which will allow you to achieve more by spending less So we'll start off by discussing what open source is. It's a product built by community of well developers in collaboration It's universally accessible Available via free license. You don't have to pay for it and it's vendor neutral If you don't like the person you're working with or you feel that you can get a better deal elsewhere You can talk to them What is a CMS it's a content management system? It's a platform or interface that allows you to publish content on a website It usually uses a visual interface known as a whizzy wig or what you see is what you get interface It allows you or your team to manage add edit removal published content from your website From an interface that's available via a web page So you can edit your website or otherwise manage it from anywhere in the world as long as you have an internet connection There are about four our popular CMS's in our play today. We have Wordpress, it's the most popular CMS. It's originally adopted by bloggers But embraced by the community at large because it's incredibly easy to use and very scalable Drupal is very similar to WordPress But it's more suitable for larger organizations because it has document management and the ability to manage a lot of users on your your system Magento is one of the more popular e-commerce platforms for open source CMS's They'll allow you to build an online store out of the box quickly and easily Jumla is one of the oldest CMS's But it's established and considered stable by the community at large For the moment we'll talk to about the R the big three But Jumla is always an option if you need it Why should you use an open source CMS To put it simply no fanfare you can do anything a licensed platform can But often at a lower cost It's vendor neutral Some licensed platforms don't necessarily allow you to access your content open cms Open source CMS's that will allow you to do this Scalability you can see that an open source CMS will allow you to upgrade your website as your business grows You can start small have a small website And then as your business grows you can expand your website along with it It's easy to use With that whizzy wig what you see is what you get interface You and your staff or your pool of volunteers will be able to Manage your website quickly and easily without having to become HTML or code experts abundant support Developing community around open source CMS's is very responsive and will answer your questions. You've got access to Trouble support. I'm sorry troubleshooting forums FAQ's And if you throw a question at the person who developed your system, they may respond to you quickly and efficiently What can an open source CMS do for you? As you can see we have fundraising if you're a not-for-profit You can use an open source CMS to set up an online donation form You can manage your fundraising campaigns from a central platform You can get your money coming in without having to wait for checks to sign without having to wait for your door knockers to Come back in from the field Fundraising is option there Membership and event management systems if you have a lot of members they may be students or seniors or clients even You can use an open source CMS to manage these people get them the information and content They need allow them to manage their own information all without a with a paperless system that allows you to Keep them happy and informed quickly and easily database management If you have a lot of information you need to manage whether it's customer records management Product inventory for your online store or any other huge amounts of information you need to manage from a central platform Open source CMS will allow you to do this Previously years ago. It may have cost you tens of thousands of dollars just to manage your database These days with open source you'll be able to do it within a single website built A lot of responsive design From here we can see that as people's internet usage behavior is changing over time a lot more of us are accessing Websites from phones and tablets For example, who here is using their desktop to access the uh for the internet on a daily basis Just from work or from home both But a lot of people especially the young are starting to move towards phones and tablets Oh, yeah Villainy is it We're going I'm going to handsome Who else is using open source cms's you'd be surprised to find out who else has jumped upon the uh the open source paradigm We see here that the Job access website as commissioned by the Australian government is using Drupal one of the cms's we've talked about earlier It's a website that's designed for the the vision impaired and the otherwise handicapped who may have Trouble seeking jobs or otherwise acquiring the skills they need This website is rated triple a compliant which is the highest level of accessibility you can get Um as rated by vision australia So this is a website managed by an open source cms endorsed by the government that allows people to Of all all ilks and walks in life access that website It's also worth noting that recently it's trial and government um release a notice that Gov cms, which is a build of Drupal is now going to be uh pushed as a standardized platform for us to work with So as you can see it's it's popular within the government We can work with from uh with that And if you thought the Australian government's endorsement wasn't enough for you What if I told you that the united states their white house dot gov website is being run by Drupal once again This is a website that runs blog photo and live streaming content daily This is the american government's mouthpiece for the public They can access online petitions social media and otherwise interact with the government in a single uh centralized platform Think about this a lot of people talk about the open source platforms being susceptible to hacking I submit to you if the american government the one Website on the internet if ever was to be contacted and engaged by uh by our hackers or other viruses or exploits Is willing to engage uh Drupal I suspect that's uh endorsement enough a little bit closer to home We see the dick smith our Australian icon the the fella in the helicopter The major Australian electronics distributor these days He's using his website dick smith dot com To manage the thousands of dollars of transactions that happen daily It's a cure against hacking. It's a gorgeous website that represents the center of their digital marketing platform Even closer to home cambera Who goes to sportsman's warehouse to get their sporting goods? One fellow good man You see sportsman's warehouse a camber based retail has adopted magento the online e-commerce platform To manage their online store not only does it manage their The stock for the online store as well as their brick and mortar stores across the act And those other apps It also helps them manage their clearances sales and promotions all from a single platform For your not-for-profits out there. We see that our st. Vincent de paul society is managing their ceo sleepout Program via the wordpress open source cms They're raised over five million dollars in 2013. We're expecting a similar result this year It supports uh high volume traffic during critical donation periods. It maintains the security of people as they Make credit card donations online It's worth noting that the ceo sleepout campaign is actually running at the moment So those of you with a charitable mind or heart are welcome to sort of get in there and support a worthy cause The national computational infrastructure. It's a bit of a word for Based on the anew campus in cambera It's a group of world leading research experts managing not only scientific research but data analysis Using their banks of super supercomputers Are using this website as their mouthpiece to the public They manage their e-newsletters and media releases as well as are promoting the status of their computers and what processes they're running All from a single website Australian institute for international affairs With this advanced user management system We see that the uh the awa is managing all the star the members for the various stakeholder states New South Wales Queensland Victoria All across Australia from a single centralized platform This allows their the national office to manage everything that's happening. Keep an eye on it. It keeps everything centralized under a single platform and format Keeps them happy allows them to manage their events Their users are able to register and pay online for events And otherwise manage how many people are coming into events How many people are attending and otherwise Engaging with their the media The awa website allowed the uh The group to reduce their paperwork and otherwise Allow them to spend uh get their volunteers to spend their time doing more important things like engaging with their There are the members and the public rather than wasting time with paperwork We've discussed who's using our open source cms's But let's have a quicker discussion over the benefits thereof Costs no license fees WordPress isn't going to charge you an upfront fee to buy their product Drupal isn't going to charge you an annual fee Every time every year your website's online And magento isn't going to take a surcharge out of the average purchase you make with their online store Getting the website It's free However, if you don't have the the skill in-house to set up your website or otherwise Take the uh the generic product and customize it to your needs. You may need to uh engage a website developer This is the point at which you'd take robb's advice and uh go through several steps to make sure that you manage this process correctly security A lot of people may think that as a an open source and freely available product An open source cms may be open to exploitation With a huge community developers who are managing and upgrading and responding to the uh the changing online market We see that they are actually incredibly responsive to viruses and exploits With generic solutions that can be customized You're able to take a simple website if you don't need something complex out of the box And then build it up and scale it up as your business grows or as your requirements change With high level support I've discussed earlier the the option to have troubleshooting forums access to frequently asked questions as well as contacting the community directly You should never be alone The entire community is working towards the the same issues and solutions you are If you're having a problem the chances are someone else has already seen this problem come up with the solution and post it online So in conclusion Just like to break down open source cms as value for money. You can achieve more by spending less They're scalable. Whatever your business needs You can make sure that it's set up and security as discussed It's a responsive community that will respond to any emerging issues and uh Make sure that any exploits are covered up as quickly as possible Thank you for your time


Well, Cam, I guess just kind of looking back at this season, we've obviously talked about just your growth and just your personal accolades in a way. But when you look back on this season, what stands out to you the most about just where this team was and where it can go next year? Yeah. I feel like we was in a good spot this year. We started off good. I mean, we lost some tough close games, all one possession games early. But then we found our strike, got some wins. And then I think we just hit that wall as a team. We couldn't really recover from it. It was tough. But I mean, we always show flashes of the kind of team we can be, getting up and down, guarding, making threes, just making shots as a team. So I feel like we can just take that to another level next year. But in the same sense, we've got to be more consistent as a team, not really wavering from game to game, not know what we're going to get. We just got to stay consistent each game, whether the shots are far or not. So I'd probably say we just got to stay more consistent as a team, so that's it. And just curious, how much do you think that December game against the Bugs, that seemed like that was kind of maybe one of several turning points. But how much do you think that game where some guy says, you and Micaela, I think I pulled the first quarter. How much do you think that game, was that game feel like a turning point where things kind of turned around, turned for the worst a little bit, you think? Yeah, I don't know. I feel like everybody has their different views of when the season, I would just say, spiraling downhill, but I don't know. I mean, obviously everybody wants to play every game, play every minute, you know, that we're healthy enough to play in, but I don't really know, that's a real turning point of the season. For me personally, I don't know, but obviously it was tough that game, but everybody has their different views on how the season went. So I don't really have any answer for you. What's your view on when the season started, as you would say, spiraling and in your mind, what was the biggest factor in your guys' middle portion of the season, not being able to respond to other teams' big runs? Yeah, I don't know. I mean, there's so many games that you could point to. Obviously we're losing to some teams that were worse than us, like Charlotte, and I was like, we can't lose the bottom, you know, three teams in our conference. So I mean, you could say some of those games, the turning point, some games we gotta have, and we didn't get them. But I mean, I don't know. Everybody has different views. Like I said, different views of how the season went or how the season went downhill. So I can't really say, because everybody's different, it's like a different opinion. But that's it really, I don't really have a comment on when the season went downhill.  But we just gotta stick to the game plan. And I really, I say panic, not really panic when teams go on their, you know, barrages of their threes. We just gotta calm down, calm down, coming down, getting our sets, and just execute the best way we can. Make a mess, just execute, get good possessions, and we just gotta live with the result. Hey Cam, just with your success in your role this season and the adjustments you saw from defenses over the course of the season, what do you wanna build on heading into your summer work for next season? Yeah, just knowing that I could be, you know, doubled a lot more, so especially coming off the screens and stuff, or even in the one-on-one situations when I have to match up, I like. So really just reading where the double will come from, reading, just seeing where teams doubled me, seeing, you know, like kind of teams that doubled me the way they doubled. So really just reading, just looking at the film, seeing where I can make the reads that quicker, make quicker reads, obviously this year I was just kind of doing the fly. Obviously me and Jay, one of the coaches that was going over it, but at the same time, you know, I never went through that, so everything was kind of like new and kind of like learned on the fly. So obviously I'm just looking at that and just keep going over it and, you know, find quicker solutions to beat the double. So yeah. No, not really. I always believe in myself and know the kind of player I am. And I just wanna, you know, keep working, but no, I never really had doubts about not playing because I always believe in myself and believe in my ability the best way I can. Sometimes it's just, you know, the timing, the timing thing. So no, I never really had doubts about, you know, ever happening here. I mean, I love it here. You know, I got drafted here, so I always have a place for it, but no, I never really had doubts about not playing here for sure. Cam, given like your scoring, I think went up at least like 10 points or so this year, when you look at the most improved player of the year conversation, I'm curious, where do you think that you should fit in that conversation, given some of the guys in the league and to your growth this year as a player with the Nets? Yeah, obviously with that, I should definitely be top three.  I mean, that's, I mean, any other year that goes, like that goes notice, but this year it's kind of gone unnoticed. I don't know, it's cause like our record or something, but obviously I feel like when you have a jump like that in all aspects, even just watching the game, as you see how I'm guarded and see how all the other stuff to it, I feel I should definitely at least be in the top three in that conversation, but at the same time, winning, I'd probably say winning does help a lot of things. So, you know, I don't really have a comment on that. Other than we probably didn't win enough games, but obviously you're just looking at what the award says and like it's a player award in a way. So I feel I should definitely at least be in top three in that combo, but I mean, he doesn't really matter to me. Just kind of build off that question. Do you feel like the reaction to your game, to your growth, do you feel like it's been normal, fair compared to the other players that you see around the league or maybe just because it's Brooklyn or the way you play or anything like that, that the spotlight, the reaction has been a little different to your game? Yeah, probably just, you know, always, always gone through that stuff.  Instead of like, if other players do it, it's all, like you talk about a lot. So honestly, I'm kind of used to it in a way. I don't really care really, but obviously I was just, I'm just going out there to play, play for my guys, play for the organizations, just be the best player I can be. But I mean, at some point, I really stopped caring about the awards. Ever since I got snuff in McDonald's game, I really just stopped caring about awards. So I just want to go out there and be the best version of myself and play the best version of myself. So I don't really care about the awards.


Hey everyone welcome to today's day trading red recap Wednesday, February 10th wild and crazy day in the market this morning but had a lot of fun and hopefully everybody learned something from from the situation ended up on the day plus $454 so came out green this was a day where I had had visions of being up over a couple thousand and got slapped around a little bit by the flush but still came out green plus 454 so let's take a look at these in video on the on the mighty 90s took two trades both losers in video minus 480 Tesla 525 it appears trade in the Russell versus the Dow when things fell apart in the market this morning that thing kind of flushed with the with the Russell falling quicker than the Dow's it was working really well until that happened positive P&L but ended up just fleshing out so took a loss on that minus 200 and then on the runners fantastic day for the runners plus 1659 on the runners Boeing was a loss got caught in the flush minus 568 beyond a winner plus 199 DK and G my biggest loser another one that got caught in that flush lower minus 834 nice winners though in MU Netflix my big winner in video for plus 1,775 and zoom 385 so if we take a look start with the mighty 90s starting with Nvidia in fact I'll go over the Nvidia for both the mighty 90 and the runner together because they they happen quick so what we did here is we had this initial push up nice nice spike in volume so we got short right here at the pivot looking for a roll over this thing just really pushed up and spiked a huge volume volume bar which corresponds with our a volume a volume runner strategy so as soon as this price came down to this pit I just bailed on my shorts cut out and took a loss so that was a $480 loss on the mighty 90 and I immediately turned around and got long for an upside runner and and just I mean this thing just flushed higher I scaled up as I went out I got out of my last one right at the top here so just booked a fantastic winner on that runner Tesla Tesla did a mighty 90 and this is a this is when they got caught in that the market flush as well and kind of the same thing except for for the opposite of Nvidia and this thing was pushing lower had nice nice volume spikes I think I got long here and then I added right here got out of some of it and then when it came back down to this pivot I added again and then right after that this big massive volume bar came which signified that we were potentially going to get lower prices so in this little bounce happened here I just bailed took a loss now I know some of the people in the community turned around and got short here very similar to the way I turned around and got long in Nvidia I did not I just got out of my got out of my longs would have been a fantastic short had I had I done the same thing here but flushed lower so ended up taking a loss in Tesla onto the runners onto the good stuff well starting with Boeing Boeing was a loss so take a look at Boeing had this big massive volume spike so we're looking for a pullback and to get long at a continuation pulled right back to the unchanged mark for the day which is typically a pretty pretty good entry point and I was looking for a continuation higher that's when the market just flushed and so as it kept going kept going and then we caught this bounce up I just bailed the whole dynamics of the market had changed at that point so I wasn't looking for a continuation higher so I just bailed which ended up being a good exit because it kind of trailed off the rest of the day so it took a loss of 568 on that one beyond plus 199 so beyond a nice massive volume spike here when it pulled back I got long when it popped up I got out of some of it when it came back down right here I reloaded at this pivot and caught this big bounce up got out of a bunch of it there but still held on to some and when it continued to flush down with the rest of the market I ended up bailing on the rest right here but still bailed a good book to profit of 199 and then my biggest loser DKNG this is one that got caught in that the down draft as well so on this big volume spike I was looking for a pullback got it here added a little bit here and was hoping for a bounce and then that's when the market fell apart just started flushing so I ended up just cutting my losses after we got that bounce right here took a loss on that one MU is a nice winner MU is weak all day this is a runner as well and we took this one right out this is actually our first trade that we entered so on this big flush down second bar got a big massive volume so on this little bounce got short right here and then added right here yesterday's high and it was a fantastic trade this thing just flushed down I got out of most of it right down here at the pivot and then held on to a couple contracts as the market was falling apart thought we might get some more downside and we sure did so I cut a nice one there now after after the market flushed again oh I got back in right here and caught this flush lower and then and got out of some and then when it bounced again I was anticipating maybe we'll see some more downside in the market so I loaded back up on some contracts here to get short when it started just kind of chopping around then push higher just I just bailed on the rest of them but still booked a $517 winner on MU see what's next Netflix Netflix was a an upside runner it started out initially weak and then made this big push up with big volume so on this little pullback here got long it bounced hard I got out of three quarters of my position up here had a really nice profit and then the remaining couple contracts I held on looking for a continuation higher and again that's when the market fell apart so I gave back some on this flush lower when it bounced up got I shed the last couple contracts booked 185 on that one I already showed you Nvidia and then lastly zoom so zoom after the market had kind of fallen apart we're looking for some potentially weak stocks that might have some more downside and after this flush the market bounced up right here so I got short and zoom and cut this cut this move lower here and closed out I didn't get the whole move here all the way down but I got out of my last piece right here at this pivot for a $385 profit so definitely gave some back on that flush because I did have several long positions but you never know when those things are coming and that's why position size is so important still came out with a nice green day 454 and look forward to build on that tomorrow see ya


Hello and welcome to this bootcamp part three of five for the FAR CPA exam. In this session, we will cover specifically financial statements. In the prior two sessions, we covered adjusting entries. Also we covered how to analyze transaction using a t-account and accounting equation, how to journalize, post the ledger and prepare a trial balance. And as a result of session one and two, we came up with this adjusted trial balance that we're going to be working with in this session to prepare the financial statements. Now, here's what I need to tell you about this session. This session gives you an introduction to financial statement. This session show you how the financial statement fits together, how the income statement feeds into the statement of retained earnings, how the statements of retained earnings feeds into the balance sheet. So it's a simple illustration of these financial statements. For the CPA exam, you're going to have to learn about the income statement much, much more in depth about the balance sheet, much, much more in depth and about the statement of retained earnings, much, much more in depth. So this is basically the basics. In other words, as a CPA candidate or as an intermediate accounting students, you need to be familiar with those basic concepts before you start your actual in-depth studies about the financial statements. So whether you are an accounting student or a CPA candidate, I strongly suggest you take a look at my website, farhatlectures.com. I don't replace your CPA review course. I'm a useful addition. I am a supplementary resource to your CPA preparation. I can help you understand the material differently than your CPA course, which in turn will help you prepare for your exam using your course, which in turn will help you pass the CPA exam. Your risk is one month of subscription, your potential gain is passing the exam. If not for anything, take a look at my website to find out how well or not well your university doing on the CPA exam. My CPA exam courses are aligned with your CPA review course, whether you have Becker, Gleam, Wiley, Roger, you can follow easily between my material and your CPA review course. I also have resources for other college courses. I strongly suggest you take a look. Please connect with me on LinkedIn. If you haven't done so, take a look at my LinkedIn recommendation, like this recording, share it, connect with me on Instagram, Facebook, Twitter, and Reddit. So in this session, we will focus on the financial statements starting with this adjusted trial balance. So those are adjusted balances for the trial balance. Now all these numbers, they didn't come out from thin air. We did work them starting from scratch. We did transaction by transaction to prepare the unadjusted trial balance. Then in lesson two, we prepare the adjustments and now we are in lesson three. So this is one, two, and three. From this adjusted trial balance, from this adjusted trial balance, we are going to start to complete or to prepare simple financial statements. But those simple financial statements are important because they passed your basic knowledge. What I'm trying to do here is just to make sure you know basic information. The first one is the income statement and they are prepared in this order and you will see why. The income statement will have three heading, the name of the statement, the name of the company and the period it's covering. For our purpose, we are covering October 31st, 2024, the month of October. How do we prepare the income statement? Well, the income statement shows you how much the company was profitable or not profitable, which is incurred the loss. How do we measure profitability? Well, we measure profitability through two things, revenues and expenses. So the first thing we're going to list are revenues and revenues are coming from the service revenue, the adjusted balance. So we have revenues of 15,000. So that's the first number. First we list revenues. Now, this company happened to have one source of revenue, consulting revenue. I called it here service consulting. It doesn't matter. It's only 15,000. Now a company could have more than one source of revenue. If you have more than one source, for example, you could have consulting revenue, interest revenue and some other revenue. Well, sales revenue. You add them all up and there will be total revenues. Once you total the revenues, we only have one. You list your expenses. Then you have your expenses and your expenses are listed on the bottom of the trial balance. So you will take your expenses, all their balances and you list them on the financial statement. You list them, rent, salaries, utilities, interest, depreciation and supplies. And remember, all these figures, we started from nothing and we created them in the prior two sessions. Therefore, you total them. Total expenses are 11,350. Now, once we have total revenues, total expenses, we are ready to compute our net profit or net income. In this situation, we have a net income because revenue exceeds expenses by 3,650. And this is the last number on this financial statement, 3,650. What does that mean? It means we were profitable. We incurred, we did not incur a loss. We made a profit for this period, which is the month of October. The next financial statement is called the statement of retained earnings. What is the statement of retained earnings? The statement of retained earnings tells us how much did the company kept? It, it lowers the word retained and earnings, think of it as net income, not think of it as net income. Okay, net income. So how much did the company retain? And the question is, why, why are we asking about this? Because indeed the company made 3,650 in profit, but they might have distributed all of this to the shareholders or they might have kept all of it. So we need to know over the years and the statement of retained earnings over the years. So it states with us from year to year that balance. But for our purposes, we're going to start with the beginning retained earnings of zero. Simply put, we don't have any prior history to this company. Therefore, the beginning retained earnings of zero. The other thing I want you to notice is the date for this financial statement is the same as the date on the income statement. It's for a period of time for the whole month of October. So we started with beginning retained earnings. And what we do after we start with beginning retained earnings, we'll add to it what earnings we earned this period. We happened to have start with zero plus net income, which is 3,650. Now, if it was a loss, we will deduct the loss. Now, what else affect retained earnings? Well, what affects retained earnings is what affect the shareholders because the shareholders, whether they keep it, they keep the money in the company or they take it for themselves. So in this situation, we noticed that the company had 3,000 of dividend. So we deduct 3,000 of dividend minus 3,000 and dividend. What's going to happen? The company will retain an earning 650. Simply put, if we're going to look at this picture, the company operated for a month of October. As a result, they made a profit of 3,650. And on the income statement, basically we used up all the expenses, all those expenses, we used them up, and we used all the revenues on the income statement. Notice there, they all went on the income statement. Then we prepared the statement of retained earnings. The statement of retained earnings is how much we kept from the earnings. Well, we made 3,650. 3,000 went to earnings. Therefore, what's left is 650. And this is basically the statement of retained earnings, 650. Now, what's left to prepare is the balance sheet. Well, you need to know the balance sheet's accounts are assets, liabilities, and equity. Let's start to prepare the balance sheet. The balance sheet would also have a three heading, the name of the statement, the name of the company, and the date. Notice the date is a point not period. What does that mean? It means this is the balance sheet exactly as of October 31st, not for the month of October 31st. So, October 30th, this balance sheet would look something different. On November 1st, it would look something different as well. So, it's that date. It's a picture of time. What do we list? We list all the assets. We have cash, receivable, supplies, prepaid, equipment, and accumulated depreciation. When we net them all out, they net out to 96,750. Now, please remember, this is a simple balance sheet. We're going to be looking at a classified balance sheet later on, much, much, much more in depth and much more in details. So, this is the balance sheet. The balance sheet shows us our resources, our assets as our resources. Excellent. What do we have to work with? This is what we have, all our assets. Also, the balance sheet shows us our liabilities. Well, liabilities, again, they're listed right after assets, and these are our liabilities. There we go. In this box, accounts payable, notes payable, salaries payable, interest payable, and unearned revenue, we add them up. We have total liabilities of 46,100. Liabilities are that, are claims. Basically, liabilities are, in a way, sources of assets or sources of the resources, and I told you the resources are assets. So, the liabilities, by incurring liabilities, you obtain assets. So, one source of assets is liabilities. They're sources, they're also a claim against the asset. So, we have 46,100. The balance sheet has the balance. The third component of the balance sheet is the state, is the stockholders' equity. Stockholders' equity, as far as we're concerned, now it's going to contain two main component, and later on, we'll expand on it. It's going to include common stock, which is this account here. Common stock, let me highlight it in yellow, the whole thing. Common stock, which is 50,000. Common stock, and common stock represent what the owner invested in the business. And it's going to include another important figure. It's going to include statement of retained earnings. So, notice the statement of retained earnings feeds into the balance sheet. That's very important to see. And what is retained earning? We just computed retained earnings. Retained earnings are what the company earned and kept, 650, because if they did not keep it, they gave it to shareholders. Also, the equity section is a source of assets, source of assets, just like the liabilities, source of assets. So, where did our assets came from? The investors put in 50,000. The company earned and kept 650. Both of those are sources of assets. Therefore, what's going to end up happening when we add up all our liabilities and all our equity, they should add up to total assets. So, that's why it's called the balance sheet. Assets equal liabilities plus owner's equity. So, this is the third component, not the third component. Yeah, the third component of the balance sheet and the balance sheet is the third financial statement that we're going to learn about today. Now, once again, this is basically an overview. So, simply put, if you're comfortable with this much, that's very helpful. It doesn't mean you are ready for the exam. This is a good starting point. The balance sheet will be covered much, much more in details. We're going to add more lines to the statement of retained earnings and we are going to look at the income statement much, much more in depth. But this is all what we need to know now because this is basics. Basics of financial accounting, it's the boot camp. In the next session, what I'm going to be doing is looking at the fourth, I believe the fourth, the fourth component of this boot camp and that's the closing entries. And I'm going to be using the same exact trial balance to show you to illustrate the closing process. It'll be very simple, just like the financial statement, but it will get to the point. Then we'll move on to the last session of this boot camp, which is converting from cash to approval. Once again, whether you are an accounting student or a CPA candidate, I strongly suggest you take a look at my website farhatlectures.com. I don't replace your beloved CPA review course. I want you to have one. In addition to your CPA review course, I can help you. I can help you understand the material better. Together, we can help you pass the CPA exam. Don't shortchange yourself. Work hard. The exam is worth it. Good luck. Study hard and share with others.


not you're actually live but I think it looks like we're live let me know if you're there watching and if you can hear me well and if everything looks okay let's optimize the view a little bit I gotta be able to reach the phone though to be able to see the comments and stuff but yeah we're doing a live stream Q&A ask me anything regarding running just questions and answers anything you want to know I will answer it for you let's see so hopefully the chat is working so if someone's watching tell me something in the chat it's a rainy day actually it was sunny earlier now it's raining here in Norway the spring and the summer sometimes bring this kind of weather where you know it's almost like tropical type of weather although it's not really warm but you know that type of weather where it's sunny and then there's a lot of moisture that evaporates and there's these huge clouds and suddenly you get rain it's very unpredictable and yeah so you think it's going to be nice and it's not and then the other way around as well I've been my training has been going really really well and I've been heading out for runs some days over the last week thinking it's going to be glorious and I'm going to have sun and enjoy myself and then it ends up just being super rainy and and and I get totally soaked whereas on other days I think I'm going to get soaked I put on a jacket and I end up being way too hot because it's sunny so so that's life as a runner um what else can I talk about while we're waiting for people to arrive and comments to come through um I guess I could give a little bit of an update on my training after injuries and stuff I'm finally now at a point where I'm actually not really having some any pain anywhere like I can go out I mean there's always you know you always have to balance out um the there's always some some tissues that might be slightly overloaded so like one day you end up with a slight you know ache in your tbl is anterior muscle for example then and then you okay you keep an eye on that and then a few days later maybe your your left calf is a little sore and you sort of always have to balance out a little bit of these things um so there's always something going on if you're pushing the limits in terms of your training of course which I am but knock on wood no injuries at the moment so that makes me very happy Baal says hi Michael good to see you best wishes thank you glad to have you with us um here in the live in this live stream if anyone else is there feel free to say hi in the chat and ask a question if you want to know anything running related or or otherwise really but let's try and keep it running focused so yeah so no pain no injuries at the moment just sort of cruising through 60 kilometers a week building myself up again from scratch after having a lot of issues in 2019 and 2020 and now just cruising on hopefully keep progressing so that I can arrive at 2022 and be ready for some serious training well guys ask me a question please that's the point this channel isn't really that big yet of course so we don't necessarily have that many people with us and that's fine because it's all good we need to build it up brick by brick and that's my plan to do over the years it's not always easy to to get the videos out there's a lot of work and there's a lot of other things going on in my life too and training etc so I sometimes find it hard to to get the videos done but I do want to sort of prioritize it going forward so I'm thinking about ways that I can sort of make the videos more of a priority all right so question what about high altitude training it really gets hard at a certain level what's your experience on the subject good question well I don't have any personal experience with high altitude training well to be perfectly to define it correctly high altitude is actually not optimal for training what you want is moderate altitude which is like 1500 meters up to like 2005 perhaps as high as 3000 but mostly they find that the sweet spot is around 2000-2100 meters above sea level which is like flagstaff Arizona USA bolder it's 1500 meters a little bit on the low side but still pretty good and of course a lot of places in Ethiopia and Kenya etc I don't have any experience I would like to try it but you know a lot of things happen in the body when you go to altitude and it's a little bit debated there's no like hard evidence that it's beneficial because it's very difficult to sort of separate it from the other positive effects you get by being at a training camp right so people go to a training camp at altitude well that means they're more focused there's less distractions they're in a certain mode right they're trying to to make the most out of this little altitude camp right and that means usually they'll be better at training and they'll be better at recovery as well and so it's difficult to say is it just because they're at the training camp or is it because of the altitude or is it both probably both so there's things happening you know like EPO increases a little bit it's a hormone which makes you produce more red blood cells so your hemoglobin goes you get more oxygen your VO2 max essentially goes up a little bit and so I think it's beneficial most like if we look at the evidence most successful marathoners and long distance runners are including altitude training in their in their plan so it seems likely that it is beneficial but you know I don't have any personal experience and how much of it is the training the adaptations from the altitude and how much is it's just a training camp I'm not entirely sure myself I would like to try it though I definitely would like to try maybe start out with like boulder or something like a little lower 15 or meters because it's quite stressful as well anyone else has any experience with altitude please let us know all right next question close tome brit living in lisbon portugal sometimes if I run days in a row my legs start to hurt and don't feel fresh how to deal with that push through well you know that is the challenge for a long distance runner how to balance mileage and essentially the weak link in your body is not your ability to tolerate and handle training as such right like if you get into like over training so when you when you're talking about um let's just put down a little bit so when you're talking about cyclists for example because there's no impact cyclists are more prone to over training syndrome which means that there's a systemic breakdown of the body the the the glands the endocrine system the system the nervous system the whole body as a whole is just not adapting and it's it's been broken down too much and it can be very unhealthy and dangerous even um whereas for runners the weak link is not necessarily that it's mostly the legs right how much how much pounding can the legs take and so when you're planning a training week or if you're planning uh hi sean uh if you're planning a training week or if you're planning um a training year whatever you need to have a very gradual progression to have your legs adapt to the mileage and this has to be done in a systematic way and constantly just add in a little bit at a time little bit at a time get your body used to it at a certain level stay there for a little while in terms of mileage so if you just increase the amount of kilometers you run in a week for example stay there for a few weeks and then take it take it down a notch for a week and then back up again and then perhaps start working up to a new level and it needs to be very gradual most people do it way too quickly and they're too eager and you get too much and you you crash and you get injuries and all and i'm i've been there done that as well trying to avoid it going forward so i would say if your legs just feel heavy from training you know if it's just like oh i'm i'm a bit sore now it's my legs are a little heavy but there's no overt pain then perhaps you can push through but probably you you don't want to do the hardest workout the day after you just did something else and your legs are feeling tired make sure you give yourself a few days of very easy running maybe a day off maybe several days off if you're at that level until you're doing your next hard effort or long run and then your legs will feel tired again for a day or two and then it comes back but if your legs are constantly tired or constantly painful or if you have a specific pain then it's you definitely do not want to push through that you want to rest it make sure it's you know passing within a few days if it doesn't go away then go go to a physiotherapist and get who specializes in in like running mechanics and stuff to have them help you actually figure out what to do and if there's an injury and how to deal with it and do maybe some supplemental training to strengthen the legs etc so long story short i guess i would say if you are tired in the legs be careful back off a little bit wait until you're fresh again and then start building again or add in the next hard workout and then this this sort of cycle you have to always balance it from day to day and from week to week but don't train if you have pain at least if it's not like if it's a little bit pain and goes away after the run that's fine but if it gets worse then definitely don't do that all right victoria's kitchen hi there so in one week i have my first official 5k run cool i'm relatively newer to running about a year now and it tips regarding pre-race fuel or in tips you found helpful for the first race good question i could talk for an hour about that probably but let's put it make it pretty simple i would say your first race it's not so much about the time and the performance it's more about your experience right so you you want to have a good experience you want to have fun and you want to enjoy it and you want to you know run fast but that's like third priority um so the number one tip that i'm going to give you is don't start out too fast okay if you start out too fast which is like what almost everyone does in every race and i've done it myself as well sometimes you just got to learn the hard way but try and have a rough idea before you start maybe of where you're at and what you're able to handle for the for the pace and try and stick to that and keep it pretty even throughout the race if you get too eager because it feels good and you're high on adrenaline and just go like all out in the first um you know two kilometers first mile or two then you're gonna crash and burn and it's gonna feel horrible towards the end and you're gonna end up with a positive split slower and slower throughout the race and you can probably end up with feeling like it was horrible as opposed to if you're able to keep a steady pace that's i'm not saying start easy okay the 5k is pretty short you're gonna start pretty hard but not not so hard that you can't keep it up for the whole race and even increase it a little bit the pace towards the end so number one tip just just be mindful of your pace from the get go second tip would be uh don't try anything new on race day don't suddenly put on some new shoes or something crazy um try a new gel or something on race day practice everything before you you do it how long was it until again so one week okay so and the third thing i would say is that the last week now before the race you can't really do much about your fitness but you can if you train too much you can you can end up being tired on race day so for this next week you're just gonna keep doing what you've already been doing in training but just take it down a notch right maybe you like half as much distance on each run maybe take an extra rest day the day before it's called a taper you can read up on tapering we probably know about that already but you know look up on look up tapering and just take it easy the last week a little bit of running maybe some strides arrive at race day feeling fresh nothing new on race day and pre-fueling just what what you always do just stick to what you know works that's probably my my best advice um and of course have fun it's uh it's always fun the first race is awesome it's the best the best ever okay so good luck let us know make a comment on a video later or something where you tell us how it went all right so j s do you ever do an all-out effort during a training cycle in order to establish what fitness you're at like a 3k or 5k yeah that's called a test run essentially or a time trial i think that's a great thing to include in a training plan a time trial to check where you're at but it does of course also have a cost anytime you want to test yourself in an all-out effort even if it's as short as a 3k you are it does cost something right like it will take something out of you you do have to sort of build into it a little bit and maybe taper for a few days and you got to recover afterwards so it sort of affects your training for a couple of weeks and maybe that's fine right that's totally fine usually um but maybe you also just want to get do like a b race you know like suppose you're training for a half marathon on you could do like a 10k or something um six to eight weeks out right and then do it at the at the pace that you would that you're planning on doing the half marathon in and you'll see how that feels and sort of gauge it off that that's one way of doing it um i haven't done that many time trials in that way myself i guess i just feel like i'm too concerned with the possibility that i'm that it's just going to take too much out of my training and when i'm training i don't want to i don't want to race i want to train and then i want to save racing for for just like a couple of times a year all out so yeah uh it can be useful definitely and i i tend to sort of get a lot out of just my workouts though i do my workouts and i sort of see where i'm at compared to earlier years by looking at strava and looking at heart rate data from the past etc training reports in my log on strava and i just try to sort of gauge off that where i'm at um yeah and also that you know a short time trial is is pretty short so you'll recover pretty fast but then again your legs has to be they have to be ready for it a three three k pace is pretty fast for me uh i mean not not there's a lot of people that are way faster than me that's not what i'm saying i'm just saying three k pace compared to like my threshold pace etc is pretty fast so you've got to you can't just suddenly do a three k time trial out of the blue right you have to prepare your legs for it a little bit as well so that so it really there's a lot of considerations to do i guess and um yeah let's move on all right um but time trials are a good idea though shalom wants to know how are you going to spend your summer and how's the new ebook coming along good question the ebook is is sort of coming along i i'm i'm pretty much done writing it i'm actually putting pictures into it now and i'm sort of editing it and i'm gonna make the cover and then i'm gonna launch it essentially so i'm i'm probably just like 15 hours of work away from launching but there's just so much other stuff in my life right now i'm not gonna go into all of it but i'm so busy right now and there's a lot of things going on and it's just i'm not able to find the time to to spend that much time on the ebook so i but i hope that's going to change in like a couple of weeks and i'm going to be able to get the ebook out maybe by july uh sometime this summer that's my plan so my plans this summer just train train and train i'm gonna stay here in norway the whole summer obviously i love norway in the summer i'm going to um go on a camp so i'm coach right for the local track um runners the local middle and long distance running club for teenagers i'm their coach and we are going actually to a camp later this in about a month so it's a five day camp and i'm one of the hosts i guess you could say uh activity leaders and that's going to be so much fun i i i went with them last year i'm going again this year and it's just it was it was an awesome time i really look forward to that so much fun to hang out with the teenagers and kids and then um later in the summer perhaps head to the cabin for a week together with my parents and my brother just to to have a little bit of time off that'll probably be my only week off for the whole week for the whole for the whole summer possibly the whole year i'm pretty busy and training is pretty intense sometimes but uh yeah that's my plan training staying home having a good time what about you shawn how long are you staying over there in mexico um victoria's kitchen perfect thank you so much you're welcome tomas you think of cycling as good cross training for us um as far as cross training types of activities go cycling is probably one of the worst actually it's much better to do something which is more similar to running like aqua jogging that's probably the closest one cross country skiing elliptical those things are closer to the running motion and will be more specific in terms of your running fitness but cycling is fun and it's uh it's you know it's it's good training generally and your cardiac you you know your your cardio what what's what am i looking for your cardiac system i guess with your heart essentially uh it doesn't know the difference whether you're running or cycling right so if you're looking at the the the heart the heart adaptations cycling as is as good as anything else and you can accumulate a lot of time cycling but then again it'll take away a little bit from your recovery for running right so if you're a runner you probably want to prioritize running and be careful just just add in a little bit of easy moderately long side uh rides to supplement like the way i do it um you don't want to do too much or too long because it's going to take away you you essentially have to trade it for a run um but it's it's pretty good i would say cross training is good just to add a little bit of extra volume here and there but you don't want to prioritize it you want to focus on running if you're a runner and if you're looking for the best type of cross training i i think i would go for cross country skiing aqua jogging or elliptical but then again the bike you can get around right it's more similar to running in that sense you can get out there and see the world and and so that's why i do do a lot of cycling actually or not a lot but a little bit good question all right so mont albin jr just finished a 13-miler nice what's the ultimate recovery meal drink bananas man you've got to have some bananas i would say the ultimate recovery drink meal would be a smoothie with um water obviously um bananas plenty of bananas um you know carbohydrates simple sugars quickly restoring glycogen stores potassium which is an electrolyte um if you lost a lot if you sweated a lot i would probably put a little bit of salt into it just to replace sodium i actually have a little bit of a little scale myself a micro scale that i actually weigh my salt and do it by the milligram that's a you know you could you don't have to do that necessarily just a little bit of salt or a lot depending on how much you lose and how much salt you usually eat but um yeah uh bananas water and then anything else really uh protein powder probably yeah because you want to you do want to sort of stimulate um your ability to um well you want to stimulate those adaptations right that happen after training and protein increasing the protein intake will actually sort of boost some of those um chain reactions that happen in the cell that produce more adaptations so yeah water bananas and protein powder and then you can flavor it with blueberries or whatever else you want to put in there i guess uh simple sugars and protein oh baal just donated 20 dollars thank you man that is very kind of you um i appreciate it he used uh there's like a super chat thing where you can you can do that and somewhere on the right or maybe it's not 20 dollars it's more like 20 something else dollars it looks like eight kroner so that'd be like a dollar but that's awesome um thank you so much all right um next up lesa i'm running indoors a lot but trying to incorporate more outdoor time especially long runs i'm struggling with bringing enough water for three to four hour runs that's suggestions okay cool question well first of all three to four hour long runs that is very long are you training for ultramarathon perhaps i would say that personally my opinion is that if you're training for a marathon even if you're going to finish it in like four hours you probably don't want to do that many four hour runs it it's just the the amount of benefit that you're getting in terms of physiological adaptation compared to how much risk or how much it costs you in terms of recovering afterwards and and um the risk for injury i would say it's probably better to sort of limit it to three hours jack daniels the coach he says he limits it to two and a half hour um so but sure if you're if you want to do some four hour runs definitely do those but probably not every week though but you're probably you're probably got this under control i don't know how your training plan is looking but your question was actually about uh how to bring water what i like to do is uh if i'm like if i'm going to do a serious long run like that i would probably actually drive out in advance and put water bottles along the way so that i and then go pick them up the next day or later the same day that's one way of doing it other you you i guess you could carry carry uh water of course in a backpack kind of thing or or bottles how much do you sweat in four hours well if let's say you lose like six seven eight hundred milliliters an hour on average like the pants are very much on the person it's very individual but that would that would bring it up to like two and a half liter or so and let's say you don't have to replace all of it immediately you could just replace like half of it maybe that's like one and a half liter so technically you could just bring one and a half liter that's not too hard and you would be okay you can also start out by drinking like half a liter right before you head out that way you're already starting with some water in your stomach and then the next tip i guess it would be if you're running in an urban environment if you're in a place where you know there's people around when you're not in the forest or something well if you're in the forest you could drink from streams right maybe you have like a like a plant roots along known water source sources okay yeah i think that's that's what i was gonna say now that if you if you're not in the trail so if you're on the trail you can have like a water filter and drink from streams but if you're actually in an urban area you could just stop by a cafe or whatever and say hey can i just have a glass of water right and i also have this little foldable cup from salomon where i just i find just like little hoses and stuff behind the stadiums and you know around just that you can find water around town and you just like get some water drink it and move on so that's probably how we do it all right Joshua i'm looking to get back into running after 10 years of zero running and i'm a tiny bit overweight i want to build my fitness back safely quickly while obviously using weights any tips well here's one tip you should get a coach and i will be your coach that's one way of doing it you could contact me for coaching there's a link in the description of this video mdjcoaching.no slash international we can set up a training plan i mean that's one way of doing it otherwise though if you don't have a coach or you just want to do it yourself that's fine too you just want to be careful you don't want to get too focused on how you used to run right like a lot of times people think well i used to run this much i used to run this type of pace and then they try and just jump straight into that again you don't want to do that so you want to take it very carefully systematically build it up gradually and well basically you just want to sort of start very very carefully and build it up to a certain level let's say you're running three times a week and you're you know going for like 20 minutes and then okay next week or after like three four weeks at that level you can go up to like half an hour stay there for like three weeks you go up to 40 minutes stay there for three weeks then you up it then you add another run maybe a 20 minute run in addition to the 40 minute runs etc etc etc you just want to you don't want to constantly increase you want to go up stay there up stay there up stay there and the ups should not be more than like maybe 10 20 perhaps 30 percent of your weekly volume but it depends on where you're at so also if you're a little overweight you just just you know just make sure that you are considering that when you're running in terms of like the load on your on your legs etc that you're taking it extra careful mind your cadence your step rate have a high step rate is better sort of reduced the loading on your joints etc have good shoes get some good shoes but the most important thing is load management just make sure you you you don't you know in the beginning don't run two days in a row always run every other day keep it consistent steady gradual stick to the plan yeah and if you're interested in the plan I would be happy to help you out but keep at it and in terms of losing weight of course just a small calorie deficit a day I would say give yourself a year or two to lose the weight if it's if it took your 10 years to gain it perhaps don't expect it to be lost in like a year give it a couple of years take it slow steady don't do anything drastic and you're in it for the long haul remember Sean brilliant cheers good are the bear if you're running in the woods you can drink from a river or creek yes as I said um bless us as cool ideas thanks you're welcome and she also says I would suggest also focusing on either re-establishing running or losing weight not to write both right off the bat that's a good that's a good point actually you know you don't want to sort of a lot of times when people start up with things they want to do everything at once right like suddenly I'm gonna get stronger I'm gonna get fitter I'm gonna lose weight I'm gonna get faster I'm gonna run more I'm gonna you know everything at once and yeah it's a you know it's a risk if you're if you're too much in a calorie deficit so if you're losing weight and you're like when you're losing weight you are in a calorie deficit right and when you're in a calorie deficit some of the processes that um that you're that's like the process of the the processes that happen after training the training effect um those are a little bit you know brought down when you're in a deficit okay so it's not really ideal to be in a deficit calorie deficit while you're trying to build something because building requires fuel and you want to be sufficient and and you want to boost those anabolic processes in the body after training to build you up whereas when you're in a deficit your body is constantly also breaking you down because it has to essentially eat up its fat stores so there's a little bit of a hormonal thing going on there that's not absolutely optimal for gaining fitness but then again it depends how much you're under eating if you're just like cutting your calories by like a couple of hundred calories a day you'd lose about a kilo a month you know if you lose if you if I think like 260 calories a day equates to about a kilo lost per month so if you did that for a year you'd lose 12 kilos 200 calories a day maybe that's just 10 to 20 I'm sorry 10 to well 5 to 10 percent of your calorie needs depending on how active you are that's not really that much you could perhaps do that while building up your training um yeah and I would also say that if you are building up after a long hiatus from running don't even think about intensity don't think about fast speed training and intense training focus on just easy running just building your volume just do lots of easy running and build your capacity more and more and more and slowly you'll start to incorporate some of that intensity but an easier running does go fairly well with weight loss as long as it's not excessive or you could focus on one thing at a time as Lisa Lesa says how do you say that name Lisa Lesa uh are the bear what's your next race well my my plan for this year is was and still is uh just to arrive at 2022 uninjured strong and ready to train like a freaking pro okay that's my goal so I don't have any key races this year something that I'm gonna focus on a lot I don't have that but I do have a half marathon coming up in September hopefully it'll happen I don't know because of the restrictions it might not happen but if it does happen I'll have I'll run a half marathon in September and if I'm in good shape who knows I hoped PR could I run sub 90 minutes that's a goal I have um maybe but uh then again I'm not gonna sort of worry too much about trying to reach that I'm just gonna try and build my my volume and my tolerance to workouts etc um but before that I'll probably join in I'll do a time trial we talked about time trials earlier I have this loop at on the island at the cabin where I go to I'm gonna test my fitness in august it's an eight and a half kilometer route very hilly um gonna see where I'm at there that's sort of like a time trial and then perhaps I'll join a race six and a half kilometer race the week after but so so nothing really not nothing really special but just the half marathon I guess that would be my next real race mark hi there good to see you too Joshua thanks michael appreciated great beard by the way thank you um I'm thinking about cutting the beard a little bit to be honest I I cut my hair the other day I'm not so happy about it well I'm actually okay with the hair I did it because I I want to be fast and it's just nice to not it's when it's hot in the summer you don't want to have too much hair just to say cool you know but I feel like when I have that short here the beard becomes so so big compared to my head so I'm thinking maybe I'm just shaving it a little bit maybe I'll go like big moustache short beard or maybe I'll just cut the moustache a little bit we'll see who knows who knows what I'll do but thank you Lisa says pronounce like Lisa okay good cool though to have a kind of different spelling for your name that's that's nice mark walsh any long-term goals for an ultra I mean my running interest started with the with the interest for the ultra right so I was on lapalma one of the canary islands with my brother you may know about this if you watch the sweet natural living channel my other channel we've lived there and we were there and there was this ultra marathon there called transvolcania such a cool name one of the biggest most prestigious ultra marathons in the world 73 kilometers 4 000 meters of elevation gain crazy stuff and I was like oh my god I have to do this one day and when I started my running career that was my main goal I wanted to do transvolcania and I even look at some old plans I can see that I was actually planning on being able to run it in 2021 which is this year didn't end up getting quite there not just not yet anyway had some obstacles along the way was probably a little naive in the beginning as to how quickly I was going to progress I mean it's possible to finish it I'm I'm pretty sure that if if I was like okay you finish this race and then you win a million dollars or or you finish this race or you'll die I would definitely finish it no problem but well no problem I don't know about that but I would finish it but I want to I want to be ready for a distance when I'm going to race it right I want to be ready in terms of like having done actual proper training for it so and in the meantime I fell in love with like road racing right and just fast times and and and pavement and just threshold on this on the payment kind of efforts and stuff like that lost a little bit of my passion for the trails and so I don't know but but I think I'm pretty sure I will run Trans volcano one day I have to I have to do that so let's say maybe in like three or four years five years perhaps something like that yeah and and comrades ultra marathon as well looks like a cool one let's see um mark also says as a long time watch of this and sweet natural living are you still mainly furterian and how is this diet with your mileage the comments disappear so quickly and how is that diet with your mileage and your wish to cover your mileage yeah okay so um well you know there's the mark aren't michael arnstein the furterian he he's an ultra marathon runner he ate a furterian diet he did pretty well i'm pretty sure it's possible if you get good produce if you get good quality fruit a wide variety over time then it's possible um i wasn't enjoying a furterian diet in norway just like tons of bananas and dates and almost nothing else crappy fruit sour grapes spending tons of money on peaches that were just super sour and not sweet i just it just didn't feel sustainable to me here in norway in the tropics though it felt amazing and super sustainable and i i didn't want to eat anything else how can you eat anything else when there's mangoes and papayas and durian that tastes just off the charts right so yeah i i'm not furterian now i i do eat a lot of fruit though more than most people but i'm also eating cooked starches cooked grains cooked sweet potatoes and stuff like that and i'm very happy about it it works very well it's a little bit easier to get in the calories etc than on a furterian diet so yeah i'm happy about the current situation even though i would like to eat eat more fruit but i'm not in the tropics and it's just it's not sustainable are the bear transfer kanya looks sick i'm doing a hundred k this year i'm planning to run up and down vadolsen a lot for training oh yeah that's right you are in the in the close in the area i don't know have we ever passed each other on the run have i have i ever met you uh tell me vadolsen is a nice place to run i i thought the same thing actually when i was thinking about my future training for for um um transfer kanya i was thinking i was going to do all of my running on vadolsen just because it's for those who don't know there's a huge hill here in norway it's like or just over there actually right over there it's i guess it's uh how how high is it like 200 meters or something like that up um ski slope and there's also trails all around it um sounds good sounds like a good plan that's a good place to train up and down vadolsen awesome hundred k that's insane cool which one is it um oh another super chat thank you angie elizabeth for uh 20 dollars i appreciate it a lot and i recognize you from the from the comment section out there in social media land um all right so um let's read her comment hi from texas michel hi there i'm not in i'm not a runner but i'm here to listen in i used to love running when i was a teen but my lungs would burn sometimes i've been a fan for a few years keep up the good work my friend thank you that's a very kind uh donation and a kind comment and um i yeah i've seen your comments uh around and i appreciate it and you used to be a runner cool i know about the the the lung burn though yeah it's definitely something that i've noticed um that actually i noticed it more at the beginning of my running career especially after a break like if i haven't run for a while and i suddenly go running it seems that the the intense breathing uh when you're not used to it it's sort of um causes a sort of discomfort here in the lungs and also if it's cold outside or very dry you can get that and some people are more prone to it than others of course like if you have a little asthma or um or something like that so perhaps that's what it is and you're not not a runner anymore that's fine i'm sure you have other things that you are up to feel free to tell me what you're up to instead of running what what do you do what's your day to day life like what's your passion tell me tell me about it but again i i really appreciate the the super chat and i hope you're doing well in texas texas is a is a big state i um i really want to visit the us i'm really fascinated by usa in many ways um and you know in terms of like running it seems to be a country that has a very long standing culture for you know teenagers as yourself we said you just said that you were a teenager when you did run back in the day there's a big culture for you know running in school so track and field cross country um i like that and i'm very involved with the running culture in the us of course because i have coaching clients in the us currently i obviously make videos and most of my viewers are in uh in the usa um what else i i i follow the running scene over there so i look at all the different races and stuff and um there was recently uh an iron man in texas or was it a half iron man i guess i follow a guy named lionel sanders he's i'm a big fan of his is a triathlete and he did a recently did a race in texas um was it in sanct george or was that somewhere else i think it was sanct george texas anyway so texas looks like a cool place actually i definitely want to check it out when i eventually get over there to explore one day hopefully soon um but yeah yeah thank you for the for the comment and um keep up your kind commenting are the bear i'm planning to drop by your saturday training session sometime when i have time nice cool you're more than welcome it's every other saturday so the next one will be on saturday next week no next weekend um at um 11 no 11 15 11 15 yeah for those who don't know i have a i have a running group every other saturday i i basically coach people through uh an interval session where we do some threshold or vo2 max work or maybe some speed work we work on some technique and things like that and um yeah so it would be nice to see you there for sure well i think i'm going to wrap it up um if anyone is watching now and they they have a burning question post it quickly and i'll answer it and if you didn't have a burning question then don't post it because then we'll stop it there but i'm but i'm happy to to give you a little bit of time though in case you were writing a question as we speak i don't want to leave you hanging but if anyone new came through probably just hold your question for later of course i'm gonna say that if you are um my mom is just posting a comment she's literally in the other room there um hi mom and uh also mark says thanks great to see you thanks for joining great to have you here as well um yeah it's been good if you if anyone has any more questions or you know if uh what was your name the guy who was starting to run again after 10 years uh joshua if you're still watching if you have any particular questions you could always just send me an email of course if you go to the link in the description you can find my my my website and you can send me a through the contact form there and i'll be happy to answer some simple questions for you uh free of charge if you if you have any and that goes for anyone else as well if you have any quick questions feel free to send me a message or comment on the videos or anything like that and i'm really happy to have all of you with me here this was fun i i'm starting to like these live streams it's a lot of fun and hopefully we'll do another one not too far in the future all righty well that's it thanks for the comments thanks for the joining thanks for the super chats and i hope you're all doing well okay thank you see you later bye bye