Given an n by n square matrix A, we can find the eigenvalues by finding the roots of the characteristic polynomial, the determinant of A minus lambda i, or by choosing a random seed vector and finding the roots of a minimal polynomial. So which should you use? The correct answer is both. And this is a good place to illustrate a very important idea theory guides practice. So let's try to find the eigenvalues for a 3 by 3 matrix. So if we find the characteristic polynomial, we need to solve determinant A minus lambda i equal to 0. So we'll expand out our determinant and we get a cubic equation. And we know how to solve those. We can solve them by factorization and we get our solutions. And once we have our eigenvalues, we can find the eigenvectors. And so the important thing to recognize here is that if we use the characteristic polynomial to find eigenvalues for an n by n matrix, we must find the determinant of an n by n matrix and we must solve an nth degree equation. Now, both of these are very hard to do, but the reward is that when we do this, we will obtain all the eigenvalues. And consequently, all the eigenvectors. On the other hand, let's consider that same matrix, but this time we'll apply our minimal polynomial approach. Now, since A acts on vectors in R3, then any set of four vectors must be dependent. So we choose a random seed vector and compute A v, A squared v, and A cubed v, and we find. And row reducing will give us a solution. And we let t equals zero, s equals one, we have. And so we find a linear combination equal to the zero vector. And this gives us our minimal polynomial, which is quadratic, and we can factor it, giving us our two eigenvalues. And our two eigenvalues can be used to find two eigenvectors. But there was a third eigenvalue eigenvector pair. How do we get that? And here's the issue. Finding the eigenvalues for an n by n matrix using the minimal polynomial approach only requires row operations and matrix multiplication and can yield a lower degree equation. And so it is, in fact, significantly easier to implement. But you get what you pay for, and in this case, you might miss eigenvalues. So let's put the two ideas together. From the characteristic polynomial, we know that an n by n matrix must have n eigenvalues, but finding them always requires solving an nth degree equation. The minimal polynomial might have lower degree, but if it does, we'll miss some eigenvalues. So how can we find all of our eigenvalues? So again, theory guides practice. We know there are supposed to be n eigenvalues, and if we haven't found all n eigenvalues, we can lather, rinse, repeat. So to find a third eigenvector, we can use a different seed vector. So maybe this time we'll use 0, 1, 0, and find. Row reduce gives us, and so we have our linear combination equal to 0. This gives us our minimal polynomial, again, a quadratic, which we can factor, and we have eigenvalues, lambda equals 4 and 6. Now we previously found the eigenvalues for lambda equals 4, so we can ignore this result and focus on the lambda equals 6, which gives us a third eigenvector. Now, as a general rule, mathematicians are leery of solutions to problems that begin with try this and see what happens. We like things that will definitely get us to an answer eventually. And so the natural question to ask at this point is, can we improve our approach? And the answer is, yes, but we'll need to develop some more ideas. So let's take a look at those.


Good day, fellow investors! One of the best ways to analyze a business, to see whether it is an investment for you or not, are to use Buffett's owner's earnings and he explained his tactics when it comes to analyzing businesses in his 1986 letter to shareholders. A long time has passed since some accounting things have changed, but we are going to explain in details using Netflix and Apple as an example. We're going to explain owner's earnings and you'll see how whenever you analyze a company, whenever you look at potential investment, this will come in handy. Before we start with the details of accounting, the best way to teach something is to use storytelling and a great story came to my mind while I was thinking about this video. This weekend we were in Gratz, which is a city in Austria and we were visiting just a small family vacation and we were sleeping at Hotel Park in Gratz, which is a traditional hotel there and it is owned and managed by the fourth generation. So it is a family hotel and little Paulina was born in 2016 and she'll be the fifth generation managing the hotel and when you have such a hotel where the family is the owner, do they care about the valuation of the hotel, the stock price when you look at businesses? Do they care about EBITDA? Do they care about their credit ratings by the ratings agency? Do they care about how the market will do in the next year? Will there be a recession or not? Do they care about I don't know what else is going on with the trade war or they just care about something else? Well, they care about what is the amount of money they can take out from the hotel after all the expenses are paid. That is what they really care about and then when they have that available money they want to see okay can we invest in growth, can we do some changes in the hotel or can we just take it out pay ourselves some dividends and leave off the property that we own. Just one note here if all the other hotels in Graz decide to build a roof pool or something like that then the hotel where we stayed should build the same pool and that's not growth that is an investment just to keep its market share and that's something very important when it comes to capital expenditures that we'll explain in a moment. So when it comes to investing in businesses you have to see okay what can I take out from that business year over year over year or reinvest in growth. So when it comes to businesses you have to look okay what can I take out from the business and then I am going to decide whether to reinvest in growth or pay myself a dividend. Those are owners earnings and that is what Buffett has always been focused on when invest what are the owners earnings. Alongside growth and other things but let's focus on the accounting here let's explain it in details let's define it and let's use Netflix and Apple which are very very interesting examples. To define owner's earnings Buffett defines owner's earnings from the letter as following owner's earnings these represent reported earnings plus depreciation depletion amortization and certain other non-cash charges such as company and items one and four less the average annual amount of capitalized expenditures for plant and equipment etc. that the business requires to fully maintain its long-term competitive position and its unit volume. If the business requires additional working capital to maintain its competitive position and unit volume the increment also should be included in the average annual amount of capitalized expenditures in C. However businesses following the lethal inventory method usually do not require additional working capital if unit volume does not change. So this is a lot let me simplify the above and then define the account. So owners earnings are reported earnings plus depreciation depletion amortization other non-cash charges like impairments for example minus the average annual capex amount that is needed to fully maintain the long-term competitive position and unit volume of the business minus working capital changes. If those changes are negative then minus and minus gives a plus. Let's define reported earnings. You can find reported earnings at the bottom of the income statement earnings are what the company makes after deducting all the accounting expenses from revenues. In this case Netflix for 2018 had net income of 1.2 billion dollars. So that's the net income and we'll use it to compare and to see what is the actual owners earnings for Netflix. The next step is to calculate depreciation depletion and amortization and actually add it to owners earnings. What's the deal with depreciation and amortization? When you invest into something over the long term you take lump sum of money and you invest it let's say in a building in an office. The thing is that to incentivize investments one thing has been invented which is amortization and depreciation. If you invest in a building it usually doesn't lose value over the next 40 years but you can charge that your investment you can charge the expense over the next 20 to 50 years depending on the building and the accounting rules. So let's say you buy an office building and you can depreciate it by 25 years or 4% per year. So if you invested a million 40% would be an expense to the income statement but not a cash expense. So you would have that cash leftover on that expense you didn't pay taxes. So businesses are incentivized to invest and improve the economy through amortization and depreciation plus they pay less taxes over the long term. So you invest and with depreciation it allows you to get your money back and that's why Warren and Buffett adds it to net income. So you can find depreciation amortization and other non-cash charges in the cash flow statement. Here I have marked it in yellow and we can see that amortization of streaming content assets was 7.5 billion in 2018 amortization of DVD content assets 41 million 83 million depreciation amortization of property equipment and intangibles. Something that I've marked here in pink are stock-based compensation expenses. Some immediately add those two to the calculation but I would avoid that as stock-based compensation expense is an actual expense that dilutes shareholders in the long term and it's the same if you give stocks and then repurchase them or simply give money to managers or whoever gets those share-based compensations. So I want to use them I won't add them to net income as some might do so it's up to you to pick what is that is it an expense or not. Non-cash charges the other account mentioned by Buffett includes stock-based compensation and other non-cash items. Other non-cash items include the third income tax write-downs in the value of acquired companies which is what Buffett discusses. However Wall Street has quickly added stock-based compensation as a non-expense due to the non-cash form but as I said I see it as an expense. In any case net income from Netflix 1.2 billion we add the amortization of streaming content assets amortization of DVD content assets depreciation and amortization of property stock-based compensation expense that's how you will find it some textbooks other non-cash items and we are at 8.9 billion of owners earnings sounds much better than 1.2 billion but now we have to account for the average annual capital expenditures that are needed to fully maintain the long-term competitive position and unit volume of the business. So capital expenditures there are two types of capital expenditures expenditures for growth and expenditures that maintain the business as is maintain it maintain its competitive position does the status quo to keep the business rate running what's necessary to invest to just keep the business running as is so the biggest expense for Netflix is content and they have to acquire it and for me it's not an investment in growth because they scale on the number of users but it's not that if they buy more content they get more users so it's actually not growth it's just their business they have to acquire content so it's an investment necessary to maintain its competitive position and here we can see in the green lines 13 billion spent in 2018 to acquire streaming content there are some other investing activities like DVD content assets 38 million property plant and equipment 173 million and other changes in assets 126 million depending what it was so when we deduct 13 billion from the previous owners earnings that we received by adding the amortization and depreciation of 8.9 billion we get to owners earnings of negative 4.2 billion that's already a big difference when compared to 1.2 billion reported in net income but we still have to account for possible changes in working capital working capital is defined as the difference between a company's current assets and current liabilities working capital is a measure of a company's short-term liquidity or its ability to cover short-term liabilities we can calculate the working capital from the current asset and current liabilities accounts on the balance sheet so Netflix's total current assets 2018 9.6 billion total current liabilities 6.4 billion compared to 2017 and the respective increase in working capital is 1 billion that has to be again deducted from the business and the owners earnings because they need to put 1 billion more into the business to keep it as is and we are now at negative owners earnings of 5.2 billion practically from Buffett's perspective Netflix is losing 5.2 billion per year for its owners and if you look at the balance sheet you can see total liabilities increased by 5.3 billion from 2017 to the end of 2018 which is exactly the loss they made for their owners so this is what Buffett focuses on and what made him what he is today now you might wonder why does Netflix have 120 billion market capitalization when they lose 5 billion 5.5 billion per year for their owners where here it's a game of growth Netflix is a growth company and if they can keep the content costs stable at 13 billion but grow continue to grow at 26% as they have been doing in the past over the next three years the revenue will double but their content that they can scale on a global level would remain the same so from losses now 5.5 billion down if they double revenue if they bring it to 40 billion pay 20% on taxes on the difference with the same costs then they would add 16 billion of profits on that 16 billion minus the 5.5 they are losing now that's 11 billion of owners earnings on a 20 120 billion market cap that's a bargain especially if they continue to grow like this over the long term so this is the game with Netflix not the current owners earnings which is usually something Buffett is focusing on but the potential future owners earnings thanks to the scalability of their business with keeping costs fixed if they can keep the cost fixed then an increased revenue then it will be a profitable business for owners until they don't they manage to do that then it will be a losing business for owners let's do another example where Buffett owns a significant stake Apple as we used for Netflix I'm going to do the same with Apple and use 2018 as the numbers net income for 2018 was 59.5 billion we have to add depreciation depletion amortization other non-cash charges to the above net income from the cash flow and we have to make a small adjustment again always such adjustments with all companies Apple had a lot of profits abroad if they would repatriate that that would hit severely their taxes but as the tax went down in 2018 they made a lot of deferred taxes benefits and liabilities in their accounts for the future so that is something I'm going to avoid talking here so that it doesn't confuse you so let's focus on the depreciation and amortization of 10.9 billion add that to the 59.5 billion and we get to 70.4 billion on capital expenditures Apple is spending around 13 billion per year we can also find that in the cash flow statement we can estimate that it is all to stay in business money as the acquisition some account amounts to only 721 million per year we deduct 13 billion from 70 billion and we get to 57 billion of owners earnings per year we still have to adjust for working capital and when we calculate the working capital again that's an adjustment here marketable securities with Apple the second yellow line here is not something they use in their businesses just they cash they have stashed so I'm going to not account for that when I account for all the other current assets and liabilities you can see that 2018 and 2017 there was negative working capital of 26 billion so there was no change so we don't have to account for that with Apple's owners earnings if you wonder how can there be negative working capital well Apple's business is financed by its suppliers when you buy a phone you buy it immediately when they pay their suppliers they pay later they have some debt short-term debt which means that they are financing their business their working capital with debt and suppliers that's a great business model shareholders don't have to put up the money and Apple can distribute do buybacks that it usually does and reward shareholders in that way so I hope I have explained well what owners earnings are the conclusion is that okay Buffett uses them so it's always interesting to check what are the real on owners earnings compare it to the growth and the real story compare it also to the accounting earnings as we have seen a big difference with Netflix and it will give you a better understanding of what the business actually is that is what owners earnings are crucial they are crucial for investing especially when you start thinking about what will be the owners earnings in the future depending on the what the company is doing now and the possibility of the company with high growth companies like Netflix it's a little bit difficult to see what's the real value there because we don't know what will be the growth rate in the future the growth rate of the costs or perhaps even the decline in the costs of content it will be something very interesting to follow but when you can make models using earnings owners earnings like Buffett did on a business then you know the business really well and then you can estimate whether it is undervalued or overvalued in relation to your investment thesis and requirements this is what I do all the time I try to find okay what are the benefits that the business will bring to me as a shareholder over the long term when I can figure that out from the accounting and everything and when I see that it offers me a high yield from the business then that is something that I like buying so looking forward to comments thank you for watching don't forget to subscribe smash that like button and comment ask questions send me an email check my website for my research if you want to read my research reports so check my website and I'll see you in the next video


Well, good morning and welcome to day five of Loon. Um, it's like 5 a.m. and I'm ordering a planner. I know, I've got problems. Um, but I wanted to get this done before I hopped in the shower and got ready for work. The new Monthly Deluxe Planners are live on the Erin Condon website. I will link my video up in a card. I've been debating, like, an interesting way of how to use the Monthly Deluxe Planner and I think I figured it out. Um, I'm gonna get a new one because my planner starts in January and I actually have an event that I'm planning with some other, like, alumni. I have my 20-year high school reunion coming up this fall, so, and I'm part of the planning committee people. So I thought that I would get the Erin Condon Life Planner, not Life Planner, but the Monthly Deluxe Planner because you can start it whenever. So I'm starting mine as soon as possible and then I'll end up probably just, like, ripping out the pages that I don't need, but yeah. So this is my planner. Hold on. I'll show you. All right. So this is the cover I decided to go with. Um, they didn't have the actual cover that I really wanted, so I'm not personalizing this. Um, I never really do, so I'm gonna add it to my bag here. And then, um, I also, here I'm gonna remove this one. I'm gonna just go with this other one. Yes. Um, I was kind of playing around with covers and stuff like that, so, oh, let's see here. Let's see if I can go into here and we can, oh, well, I don't like that you can't, like, go back to the exact thing. Here we go. This is, uh, what it looks like, so I'm going to get this. It says FHS, which is, like, our high school thing, and then it just says class of 1999 reunion underneath there. So I think I'll put that on this, you know, that'll be my cover on this. So that is what I am doing. Also, it looks like on the website that the focus planner is here, too, which is kind of cool. I know that these were pretty popular last year, so I never got to see one of these in person last year, so I have no idea, um, you know, what the changes are and stuff like that. But it looks like there's, you know, weekly planning pads and stuff, so yeah, that's kind of neat. But yeah, if you're wondering what I do at five in the morning, it's order planners. I mean, clearly, it's a priority in life. Um, so anyways, I think I'm going to leave my camera here today, um, because, I don't know, I don't really have anything going on at, you know, the office or whatever that I could ever really vlog for you guys. But yeah, so I'm going to place my order here and then I will see y'all when I get home from work. Alright, so let's jump ahead like a lot of hours. Well, hey, I just got home and put my North sweatshirt on because it's raining outside. It's like a very stormy day. I'm going to take the Doyle dog on a walk, but as I was coming home, I talked to my dad and we're going to go to Subway for dinner. It's very exciting. What is going on Doyle? See, he's doing his little, you know, got a walk, got a rock on the sofa. See? What? You going to go around again? Nope. Just going to stand there? Okay. Well, it is time for us to go on our walk. I would bring the camera, but it is, like I said, it is kind of stormy and rainy out right now. So I'm pretty sure I'm going to be all wet and rainy in just a little bit.  So I might vlog a little bit in there. I don't really know. I think we're going to eat at Subway. Like we're not going to go back here or to like his house or anything. So anyway, there's the stinker. Hey, what was that all about? Well, there he goes again. There he goes. This is weird, right? Like that's weird, right? Okay. Anyway. All right. I'm going to turn the light on and then I am going to go walk the doggy. I will see you guys in just a little bit. All right. Puppy walk is achieved and he is over here eating his little baby bone, but I got a fun delivery in the mail. I figured I would show you guys randomly. I get a lot of questions about my skin. I'm 38. I am currently wearing tinted moisturizer and mascara. That's it. I don't know. I don't do really much with my makeup situation any longer. If I can find that video, I have like a minimal makeup routine. I'll throw it up in a card. Throw it up in a card. I cannot talk today, but I have been using this like supplement thing for six months now. So this is, this will get me through nine months. This is the Halo Beauty Keyweed, the Kiwi Booster or something. This is just for skin. So Tati Westbrook from GlamLifeGuru, who I've watched for years and years and years. Maybe like five or six years. I've watched her pretty consistently. I really love her channel and she came out originally with like a hair, skin and nails vitamin. I do not want my hair to grow faster or longer and I don't want my nails to grow longer either because both of those things I don't have a problem with. But then after that, launch went well or whatever. They came up with this, which is just targeted for your skin. I must say my skin texture has not changed. However, my frequency of breakouts has really diminished in the last six months since I've been taking this. I haven't really been doing anything else differently with my regular skin care. But these have really helped combat that. I typically get breakouts right around that time of the month with your menstrual cycle and stuff. I just get more hormonal breakouts. Yeah. So I get them along my chin area and right here and right over there. Once in a while I'll get something in my forehead.  No, I'm 38. I still get blemishes.  But anyways, I just wanted to let you guys know. This really helped me. I mean clearly talk to your doctor. This is not sponsored. I spend my own money on this. I have, I bought the three because if you buy, can't remember what the deal is, but if you buy like all three, then I think you get like free shipping or something. But if you buy one, I think that there is like a shipping charge. So anyway, this will now go in my vitamin stash right over here, which is where I have Doyle's Pills 2. This is where Emily's Pills live as well. So here's all my pills right in here. And then these are all of Doyle's situations and then his medicine things. So yeah, I'm just gonna put these up here and I have like maybe a week left of my kiwi, my old kiwi booster. So and then I'll just put a new one inside of here because all my little bottles fit in there, which is very nice and exciting. So yeah, that's where that goes. But yeah, it's been working for me. I mean clearly everyone's different. I actually had a conversation with a friend of mine on Instagram and they were asking me all about my skincare routine and what I use and all that. So I was like typing everything out. She's like, where do I get all this stuff? And I'm like, the drugstore. She's like, no way. So she's like, I'm making my list and I'm going to go to Walgreens later on in the week and I'm like, OK, well, let me know how it works out. I do use some high end stuff, but I use like a Clarisonic. That's probably like the highest end thing that I actually use to wash my face. But everything else is from the drugstore. But anyway, all right. Well, I've blabbed on long enough and Doyle is just chilling like a villain. And I am going to go meet Mafaja because I've got like 10 minutes and it takes about three minutes to get there. And I like to be early. You know how that goes? I just like to be early. Let's open up my garage door because I didn't know I was going to leave again. So yeah, it's going. And then Doyle is going to stay out and he's going to protect the house. Right, buddy? Doyle, Doyle, you going to protect the house? I don't think he's going to, but he's going to take a nap on the sofa. That's what he's going to do. All right, I'll bring you guys with me. I don't know if it's going to be pretty busy in there or not, but if it's not, I will vlog and I'll show you my father. Be prepared. So I'm home in my messy garage and I wanted to show you guys what happens when I walk in because Doyle is not in this cage. So let me turn you guys around. Thought you would be sleeping on the couch. I know. It's so exciting, bud. Oh, wow. What are you doing? Huh? Gotta take my shoes off. Well, look, more shoes. Oh, goodness, goodness, goodness. So anyway, dinner was great. My mom actually came with too, which I didn't know if she was coming or not. But yeah, it was a little busy right away and then my dad got to yammering on. Hi, bud. Hot, hot, hi. Can I help you? Can I help you with something? Okay, clearly doesn't need any help. It's a very independent doggo, that one. So yeah, I'm just going to sit and jam on my planner for a little bit. And I didn't jam on my planner last night. So I'm going to do this for just a little while. Yeah, I'm going to plan my planner and then I will show you guys my planner in just a little bit. All right. So I jammed on my planner for a little bit. So let me turn you around and I will show you what it did. So I just filled out these two days. I have more stuff over here, but I usually like to just get my washi and my work set up. And then these are removable stickers from a coffee break planner. So I can always move these if I go into work at a different time or whatever. So anyway, these are what the first two days look like. Clearly I have my little vloggy guy on here and I've got some cute little once more with love. This, I can't remember where I got from. It's like a little sampler that I have. And then these are like some Christian designs. So anyway, yesterday I went to Taco Bell and my friend Jamie literally jumped in my car and she's like, I'm coming with you. I'm like, all right, cool. So anyway, and then I just wasn't feeling the best at the very end of the day. So put one of these little guys on there. When I got home, I was feeling so much better and I filmed my simply gilded box, which had just arrived. I had some money things I had to deal with for YouTube. And then, I mean, I did like editing and stuff down there, but that's kind of like a given. And then today I had a design meeting. I'm not a designer, but I had a design meeting. What I do is interpret designers prints. So I had to be in this meeting to let them know like what my department needs for all of that. I went to a local grocery store today for lunch.  So again, got that little guy, he's having the groceries. So cute. And then I had a fun committee meeting, which is basically like our party planning committee. And then that went a little bit later. And then left work about five o'clock. And then, yeah, I went to subway with my own dad. It's a pretty exciting life here. You know, whatever. Oh, and then I have my little washy graveyard over here. Very cute though, you know, love a good washy graveyard. So anywho, that's it for me. I think I'm just gonna go to bed. I am so tired. And this is gonna sound really weird, but like talking to my dad like makes my head spin. He's like all over the place. Not complaining. It's just like, oh wow, that hurts sometimes, you know. Anyway, we all probably have people in our lives like that. So yeah, but I am gonna jet. Ooh, my battery light is flashing, which means it's time to go, Emily. You've been talking too much. So I'm gonna get this footage uploaded on my computer. I'm not sure if I'm gonna be able to get to it tonight. But we shall see, because I kind of wanna just go to bed, go into bed early. So anyway, I will see you guys tomorrow for more vlog. What are we doing? Vlun. Can't talk today. Oh my gosh. I just gotta go. All right. I will see you guys later. Thank you guys so much for watching. If you like it, thumbs up, follow me, whatever, follow me on Instagram. It's a good time. All right. I'll see you guys tomorrow. Bye. Well, folks, it's time to kick it old school. So you can feel cool.


Hello, my name is Betsy Klinefelder and I'm one of the preservation planners for the City of Columbia's Planning and Development Services. Today we're going to talk about the Waverly neighborhood and the history of the district and how it contributes to the history of the City of Columbia. When you look at the richness of the history of Waverly, it really gives you reason to want to be here because the stories that can be told over and over, even to those who are coming into the area now, needs to know something about its history. So again, before you can get into where we are now, I think it's always important to go back and reflect on the past history and how it actually developed. The Waverly neighborhood was founded around the founding of Allen University and Benedict College. These both happened right after the Civil War in the era of the Reconstruction. Benedict College was founded in its current location in 1871 and Allen was founded in Cokesbury, South Carolina in 1870 and then moved to the current location in 1880. These two establishments, these two colleges were founded on the site of a former plantation and were considered to be outside of the boundaries of the City of Columbia at the time. Both of the colleges were set up as what we call today historically black colleges or universities and they were serving black students who had been formerly enslaved. Benedict College was founded by a missionary who came down from Rhode Island and Allen University was founded locally by members of the AME Church. Both of these colleges were serving to educate formerly enslaved citizens so that they would have the skills and the ability to be able to lead a productive life, to be able to be employed, to be teachers, businessmen, property owners and these residents, these students needed a place to live. So the houses around the university started to crop up in about the 1880s. And we see that this was a very successful neighborhood at that time and it was also very self-sufficient. The era of reconstruction did have a lot of opportunities for African-Americans but as that ended and the Jim Crow period came in, segregation was much more strictly enforced and it cut off many of the businesses that black residents would have had access to. So the Waverly neighborhood ended up becoming very self-sufficient. It was very inclusive and provided a lot of the services that black individuals would have needed for living life in a city like this. So this is a little different than other neighborhoods and other historic districts in the city where we will see a larger diversity of building types and uses as we explore this district. In 1913 it was incorporated into the city of Columbia and then in 1993 it was listed as a district on the National Register of Historic Places. In 2005 it was originally designated as a protection area with the city of Columbia. And then in 2016 the area guidelines were amended to increase these protections. And all of these protections were led by the citizens of the neighborhood. People who still live there, who many of them had family members who had lived in this area, getting back to the reconstruction era. And they wanted to preserve this district and recognize the value that is here in this community. I love that my neighborhood is historic. I love that my neighborhood has been recognized as a historic district. I think there are very few neighborhoods in South Carolina, African American neighborhoods that are on the National Register of Historic Places. So that's an accolade that I'm very proud of. Waverly, as we've said, has a unique character. It is different than a lot of the other neighborhoods in Columbia. It is considered to be the oldest continuously residential black neighborhood in the city. And some have described it as the first suburb of the city as well since it was founded early on and outside of the boundaries of the city. It was a self-contained community and it had to have a lot of these different types of building styles. Because of that, I would say, Jim Crow era, it was necessary for Waverly to become self-contained. We're actually a neighborhood that has a combination of those things here, industry and residents and institution. So we have a number of institutions. We have Allen University. We have five churches here. We have businesses on the perimeter. And we actually have some businesses that are in homes. And that was, you know, it continues to be a common way for African American people to make a living. Educational. As we saw, this is how the neighborhood began and was founded. Both of these were established very early on and they had the aim of teaching black residents many of the skills they would have needed to be able to be successful. Allen had originally focused on agricultural skills and technical skills. And Benedict was a little bit more of what we would call liberal arts school today, focusing on writing, business jobs, teaching, nursing and other topics such as that. Other primary schools were established in the area. There was the Waverley Primary School, which is now, the campus is now part of the Richland One School District. And these schools were very instrumental in helping African Americans directly after the Civil War to be able to be successful, to be business owners, teachers, doctors and property owners. Residential is what most of the neighborhood is made of. And there are a wide variety of types of residential houses. There are many houses that are two stories that are larger Victorian influenced houses. And then there are smaller bungalows and craftsman style houses as well as multifamily quadplexes and duplexes. So there really is a wide variety of housing types here in the district. Today the guidelines do protect original exterior finishes, including wooden framing and siding and also different porch enclosures and window types. The black community was very keyed in to establishing churches of their own after the Civil War and after the end of slavery. And so there were several important churches that were founded in the immediate years right after the Civil War. Black churches had a variety of denominations, African American Episcopal and Methodist churches, AME churches, Baptist churches. And so there are still five active congregations in the neighborhood. Bishop Memorial is the oldest, I believe, unaltered church in the neighborhood. It is on the national register in its own right. First Cavalry Baptist was one of the first black churches to be founded after emancipation. They can trace their founding back to what is now the Mansimon site. So many of these are some of the earliest and oldest black churches in the neighborhood. This commercial district would have been important for those living in this community as they were not able to access many of the white businesses during the Jim Crow era. So because of that, now you have their own beauty salon, they have their own grocery stores. They had their dressmakers. They had their tillers. They had their shoemakers. They had their own cap stand. Medical facilities, places for people to stay when they didn't have access to hotels. All of those physical evidences are here as long as we are able to retain and keep the buildings restored. When they started developing Waverly in 1911, Dr. Chapelle, W.D. Chapelle Sr. built the infirmary on the corner of Jovey and Hardin. And of course he built that for his son who had just graduated from Shaw Medical University and he became the first black surgeon in the Waverly community. The number of doctors, I can even begin to call them all. Blocks at the blocks, there are two or three doctors almost in every block. Dr. Everett's a block away. The Jenkins were all on Pine Street, which was called Dr's Row. Of course Matilda Evans also had two or three hospitals and clinics and nursing training schools in the area. And then of course around 1924 Dr. Jenkins started the, I mean communicated and put together the Waverly Hospital. In 1950 around that area they combined and became the Kids' American Waverly Hospital. It was organized as an extension of previous smaller hospitals that were on the same property. It was an example of the effort of African American people along with many other allies and collaborators to provide healthcare during segregated periods. So that hospital is connected to the Dr. Cyril Spann building because he was its chief of staff. So he built one of the first freestanding buildings that was a doctor's office separate from the home. Many of the medical offices were in the home. And then the Vazanska Starks building between those two properties was used as a nurses home and training facility. And this was led by Dr. Starks White Julia Starks. Dr. J.J. Starks was the first black president of Benedict College. Those were just three physical buildings that were connected to black medical history. All of this grew out of necessity and so therefore you have a rich history of professionalism that built Waverly. Thank you so much for taking the time to learn a little bit about the Waverly neighborhood. You can stay in touch with us at preservation at columbiasc.gov and find out more about the neighborhood guidelines and history on our website as well.


Okay. So last summer, NHGRI convened a workshop to look at the research opportunities associated with the implementing genomics in practice, or what we call the IGNITE network. Major purpose of the workshop was to gather information from the research community about how the goals and objectives of IGNITE should be fine tuned associated with our intention to or at least look at the question of should we renew the IGNITE consortium. So Council Member Shanita, who is Halbert, attended that workshop and was a moderator for one of the sessions. And we've asked her to present the report to the Council. And this will serve as a staging or backdrop for the concept that Ebony Madden will next present. Shanita. Okay. Thank you. So I'm really glad to have an opportunity to share with you the discussion and outcomes of the workshop that was held to discuss the IGNITE consortium. So as you can see here, this workshop was held in August of last year. And one of the things we wanted to do as part of the workshop was to discuss the scientific opportunities for the evolving area of clinical genomics implementation and to identify and provide recommendations on directions for the next phase of research. The workshop also provided an opportunity to talk about and review the scientific contributions of the IGNITE network. So you can see here that the IGNITE network, just a little bit of background about the program was established in 2013 and really serves, I think, as a unique model for exploring the science of genomic medicine implementation. And one of the things that we all acknowledge and we've discussed in this context several times is how difficult it is for integrating genomic information into routine clinical care. And IGNITE was established to work to find solutions for how to share these solutions with the scientific community. So the network consists of diverse clinical settings and populations. I think one of the things I remember being really excited about was the diversity of the organizations which really led to a diversity of the types of patients who were being included in the workshop and the center projects, rather. The other thing I think is important to acknowledge about IGNITE is that it does provide a unique opportunity for linking existing efforts in genomic medicine while contributing to the evidence base, supporting genomic medicine, and developing creative real-world solutions. Some of those examples of real-world solutions include clinical decision support strategies which are really designed to support the integration of genomic information into the electronic health record. Some of the additional goals of IGNITE are shown here, and one is to think about and address genomic literacy, which we all know is really critical to the success of integrating or implementing genomic medicine into clinical practice. IGNITE has been dealing with the challenges of varying levels of genomic literacy among patients, clinicians, researchers, and payers. One of the ways that IGNITE is overcoming these barriers is to create educational tools and resources for these different diverse communities. It is also, I think, really leading the way in how to engage stakeholders actively. The other component of IGNITE related to that is that it's developing the evidence base for demonstrating that genomic medicine can be used to inform patient care through genotyping, sequencing, and family health history. And we really know that these are the future of medicine. So lastly, IGNITE is working to define, share, and disseminate best practices for implementation, diffusion, and sustainability. So the IGNITE network, as I've mentioned, is very diverse. It includes six demonstration projects that have sort of a hub and spoke design. IGNITE was funded in two ways with the first set of grants awarded in 2013, and the second grant set of grants were awarded in 2014. And so these healthcare settings are already integrating genomic medicine projects, mainly at academic centers, and they've partnered with adopter sites. And so they really have, I think, a unique way of thinking about how to disseminate best practices in genomic medicine implementation to diverse settings. And what's interesting is that these adopter sites have less experience with genomic medicine. So it's really not a case of, you know, the high resource institution sort of talking with the high resource institutions, it's really thinking about how to improve the performance and the delivery of genomic medicine across all different types of settings, one of which is minority serving hospitals, family practice and primary care settings, and military and veteran affairs hospitals. So there's a diversity of clinical settings involved in the IGNITE network. The Coordinating Center is currently located at Duke University, serves as the administrative core for IGNITE. And this center supports and coordinates network activities and engages with external groups to develop collaborations and develops methods for facilitating the dissemination of best practices from the network. So you can see here that the IGNITE centers are located throughout the country. And it includes 22 institutions here in the U.S. And again, emphasizing the point that it, within the IGNITE network are minority serving hospitals, family practices, primary care settings, military and VA hospitals. Non-NHGRI funded affiliate members have also been invited to join the network and develop collaborations but these non-affiliated members do not receive grant support from NHGRI. These members are really included to increase the reach of IGNITE and to represent the diverse healthcare settings. So I've mentioned that there are six demonstration projects within IGNITE that are examining the challenges of incorporating genomic medicine into healthcare settings. Just to summarize what these projects are addressing. So first Duke University is using family health history data to deliver more effective healthcare and geographically and ethnically diverse clinical care contacts. These investigators are using MeTree, which is a web-based family history and clinical decision support software platform. The software, I think, which is exciting, was developed to be incorporated into the clinical workforce of primary care providers across five different healthcare systems. And what's, I think, unique about this approach is that family health history can be incorporated into a variety of practice environments and populations. So as a result of this effort, a significant number of patients were found to be at risk for common complex and hereditary conditions. And this resulted in one in four patients being recommended for cancer genetic counseling and 18% recommended for colonoscopies. And so the systematic approach for risk assessment, we think is a really powerful tool for increasing the efficiency in the healthcare system and in reducing the overuse of expensive testing and resources. So moving on, the ingenious study at Indiana University is evaluating the impact of implementing a CLIA-certified pharmacogenomics panel for 24 widely used drugs and 14 genes for 44 variants across a large number of hospital settings which primarily serve a low-income, under-insured and vulnerable population. A quarter of those who were tested had clinically actionable pharmacogenomic variant that warranted a change in the medication selection or dose. So one of the things that has been, this has been an example of an early success. So and based on this, institutional leaders at Indiana University have made the decision to expand this model across the statewide university health system. So the guard study is being conducted at Mount Sinai in New York and it's a randomized trial that is working to determine the effects and challenges of incorporating APO-L1 information into primary care management of adults who have hypertension and self-reported African ancestry. The studies, the primary outcomes for the study includes blood pressure reduction and renal surveillance as well as secondary psychobohavioral outcomes. So participants have been really engaged in exploring the intersection of race, ancestry, genomics and chronic disease testing and chronic disease. And so among the participants who went testing for APO-L1, there was limited concern about testing in general. One of the other findings was that clinicians expressed a willingness to incorporate testing into patient care if they were equipped with the information to confidently return results to patients and to use the results as part of overall patient care and management. So I think this really speaks to some of the ELSI issues that have been raised in this, in our council meetings with respect to physician and patient priorities and preferences and concerns. Next is the personalized medicine program at the University of Florida which is using pharmacogenetic testing of cardiac catheterization patients as an approach for optimizing patient care. Patients in this study who were tested for the SIP-2C19 variants to determine if treatment should continue with collarge pill, I'm going to mispronounce that so I'll skip over it, or if they should switch to a drug to another antiplatelet therapy was warranted was as part of reducing adverse effects and the chances for readmission. So those are two really key quality indicators that I think all healthcare systems are struggling with which is reducing adverse effects and lowering rates of readmission. So this testing at this center has prompted the creation of a professional education and training programs for students and practicing healthcare providers. The personalized diabetes medicine program at the University of Maryland which as I remember it was one sort of, it was very different from the other projects that are part of this clinic but it's using a sustainable approach to detect, diagnose and promote individualized therapy for patients who have a monogenic form of diabetes by using a web-based screening tool and follow-up sequencing. So this combination of screening and testing as a result of this combination of screening and testing physicians have been able to improve the accuracy of diagnosis and reduce unnecessary testing. And so ultimately this has improved patient care and treatment. And so lastly the integrated, individualized and intelligent prescribing program which is titled I3P, I think these projects will come up with some really snazzy acronyms, is using genotyped guided prescribing in two projects. So the first one is the personalized cancer medicine initiative which provides routine multiplex tumor gene mutation testing for patients who have non-small cell lung cancer and melanoma. And then the pharmacogenomic resource for enhanced decisions in cancer and treatment is prospectively testing patients for germline pharmacogenomic variants that are associated with responses to target medications and places genomic results and guidance into the electronic health record. And so ultimately their goal is to tailor therapy to reduce adverse drug side effects based on germline and somatic gene variants of known significance. So I think all of these projects really illustrate a couple of points. One is that they have direct clinical relevance and impact on patient care and clinical management. They're dealing with issues that I think all health care systems are focused on such as readmissions and reducing adverse effects and also addressing critical, important ethical legal and social issues related to implementation of genomic medicine into practice. The other thing, way that I think this ignite has been really important is that it really has worked to ensure that there is a diversity not only in clinical sites but also in the patients that these projects are targeting. So as you can see here the majority of participants in ignite projects are white, non-Hispanic, but there's a modest number of underrepresented minority groups. One of the things we talked about at the workshop was how to address this issue and really place the inclusion of diverse populations as a priority for ignite. So some of the contributions that ignite has made to genomic medicine as shown here, first in the area of informatics, ignite has contributed to the knowledge base of how to incorporate genomic information into the electronic health record and how to use clinical decision support effectively in the clinical setting and how to effectively translate the relationship between genetic variants and phenotype. The clinical decision support knowledge base or CDS-KB is an online resource, is one example is an online resource that supports sharing clinical decision support experiences with the scientific community and this really does provide a great opportunity to reduce redundancies in developing clinical support tools and to learn from experienced groups. So there's a built-in dissemination and implementation component to ignite. Ignite has also been very active in developing the evidence base to inform payers about coverage decisions. This group has been extremely diligent in identifying the required evidence that supports the clinical utility and validity of genetic testing and working closely with the payer community. I think this is really important because ultimately where the rubber meets the robe will be the extent to which these tests are covered by payers. So Ignite and collaborators have worked closely together to demonstrate that using genetic data to guide changes in anti-platelet therapy reduced the percentage of deaths, heart attacks and strokes by nearly half. So it's really showing some clinical impact in outcomes and those are the things that we know that payers are really concerned about and interested in in terms of seeing with respect to their decision making about what to cover and how much to cover. Also Ignite has demonstrated that 60 percent of patients who had a genetic deficiency were given a medication that was more effective. So having timely access to this genetic information can reduce adverse drug reactions which we know is a significant health care cause. So lastly Ignite has been addressing the growing need for provider and patient genetic education. Ignite has worked to develop guidelines that have been developed to help clinicians communicate more, communicate genetic risk information more effectively. And then so just another Ignite contribution to the field of genomic medicine is the network SPARC toolbox which is shown here. So SPARC stands for supporting practice through application resources and knowledge and it was developed to provide real world tools and guidance for genomic medicine implementation. This resource was developed with researchers and clinicians as the primary target audience. Although many of the tools are also appropriate for patients or insurance providers. So the toolbox is really neat in that it provides access to resources that address key challenges to implementing genomic medicine through the best practices that have been developed through Ignite. So this will be released so beginning in summer of 2017. The toolbox will be one of the things that's featured prominently on the Ignite website, the Ignite homepage. And so you can check out this link here to sort of check it out and see how it can benefit everyone. So one of the things that was accomplished as a goal for the workshop was to evaluate these contributions of the Ignite projects within the context of identifying gaps and opportunities that remain. So two main questions were addressed. How do we make genomic medicine part of routine clinical care and what are the outstanding barriers and challenges to genomic medicine adoption? There were, the workshop was structured around four research topics which are shown here. Genomic medicine implementation and diverse healthcare settings and populations, clinical informatics for varied electronic health record systems, clinical evidence for genomic medicines, sustainability, and economic considerations. And so each panel was charged with discussing the state of the science and gaps, highlights and opportunities, and moderated a general discussion with the larger group. Attendees included Ignite network members, Ignite external scientific panel members, Ignite affiliate members, and scientists who were engaged in genomic medicine implementation research. So there were a total of 86 participants including six council members. And so next what I want to do is just briefly describe the recommendations from each of the four sessions. So first with respect to implementation, one of the things that was recommended is that there would be more robust collaborations between academic and community centers. And as part of this we should also support initiatives that will foster the dissemination of established best practices and strategies for genomic medicine implementation. So as we looked to moving forward, it was recommended that and acknowledged that it was vital to continue to prioritize inclusion of underrepresented groups and increase the participant diversity in its research, particularly targeting Latino and Asian patients in genomic medicine studies. So in addition, Ignite can also better focus on different types of diversity because race and ethnicity is just one aspect of diversity. And so some of the ways that we can think about increasing diversity is by considering geographic factors such as rural populations and the size of the clinics, so including smaller clinics within the network, and also considering socioeconomic diversity. Also it was recommended that in order as part of increasing access to genomic medicine among diverse populations, that future genomic medicine research should consider collaborating with health insurers and other payers. And to this end, NHGRI should consider creating a genomic resource, a genomic medicine resource center that has a formalized translation services and educational materials, or perhaps a genomics and disparities working group within the NHGRI advisory council. With respect to clinical informatics, it was recognized that one of the key barriers to clinical decision support come about as a result from organizational boundaries between institutions. So one institution, many institutions have different electronic health records. And so that leads to the development and use of different clinical decision support systems. So it was recommended that current clinical decision support capabilities be characterized. And in the future, data and informatics sources for clinical decision support systems should be harmonized via standard terminology and data exchange standards. Participants in the workshop also felt that it was critical to develop interfaces for clinical decision support systems that are capable of transmitting different types of data from many different types of vendors, and that this information should be made available to the scientific community through a public repository. And lastly, it was recommended that the future NHGRI consortia should consider engaging EHR vendors early in developing clinical decision support systems so that we can understand this variation and develop a platform that's more responsive to the diversity that exists in the electronic health record systems. With respect to clinical evidence, workshop participants noted that the value of large genomic medicine study that span multiple sites. So studies that have large sample sizes generate strong clinical evidence for the benefits of genomic medicine. So one of the recommendations within the context of clinical evidence was that future studies should be designed with specific outcomes in mind to provide evidence to a variety of different stakeholders, such as health insurance companies. Evidence of clinical utility and economic impact should also be documented. And to ensure that diverse perspectives on what constitutes the benefits and costs of genomic medicine are considered, stakeholders from health insurance companies really should be involved throughout the study. So future studies can and should contrast the tradeoffs and cost-effectiveness of standard treatments versus genomic medicine. Findings could also be communicated to a broader clinical audience, not just including healthcare stakeholders, but also different kinds of clinicians, such as nurses and residents. And finally, workshop participants recommended that developing a publicly available curated database that would be designed to collect and evaluate information stemming from genetic studies should be created to synthesize the evidence that's needed to inform decisions. And lastly, with respect to economics, it was recommended that genomic researchers really do work for the strive to demonstrate the societal and personal value of genetic testing. And this would include economic viability. And the future was also recommended that measures of societal, personal, and economic utility of genomic medicine should be developed and assessed. We all know that genomic medicine has a large number of stakeholders with different priorities, including patients and advocates, drug companies, providers, health insurance companies, and clinical labs. And so we really do believe that these stakeholders should be involved with study development throughout the project to ensure that the most important research questions and outcomes are established from the outset. So it really, we really were, there was an advocate or recommendation that a participatory approach be used to address these economic issues. Participants also noted that very few publications to date have a focus on genetics and economics in tandem, partially due to a communication gap. And this really indicates a need for interdisciplinary science, team science. In HGRI, I was also advised to establish an economic data source standards between consortium to improve cooperation and transferability among researchers. And so lastly, the downstream cost of delivering genomic medicine to patients is not reflected in the cost of genetic testing. And there were recommendations to invest in more research to examine more the hidden cost of training, information processing, and data collection. So our group is shown here. And one of the things that we did as part of the workshop was to bring these recommendations back to the group for an exercise in establishing priorities. And so these priorities have facilitated and led to the development of the concept for the Ignite II that Ebony is going to discuss next. So just to conclude, I would like to thank the NHGRI staff for their, for putting the slide deck together, particularly Heather Jenkins who is on maternity leave. We'd also like to take a moment to thank all of the participants for their really thoughtful review and engagement and the recommendations that they put forth. In particular, the meeting planning committee and the council members who took time out of their busy schedules to provide recommendations about the next steps for genomic medicine implementation. So thank you again for your attention. Any questions for Shinida? Carol. So was there any discussion about how willing EHR vendors are to conforming to common sets of standards so that information can be shared more easily? So I don't recall that there was a discussion about their level of willingness, but just an acknowledgement that this was an area that was needed and that they definitely needed to be included at the table as these new, as these systems were being developed. I think that that's an important point, you know, whether or not they would want to talk about it because I would think that there's some proprietary issues that are involved with each different type of EHR. So, but our goal, I think are the final result of our recommendations that they needed to be at the table and, you know, not just to have Epic or, you know, at the table, but there need to be others at the table, not to be disparaging against Epic. Yep. Thank you. That was a great presentation. I do think with regard to the EHR it's an interesting issue because there are only a few vendors in the big hospital systems, but there are a lot more vendors in some of the smaller hospital systems that your network probably involves. I did have a question. There seem to be quite a range of genomic testing, right? It sounded like some of the studies might only be doing a couple of SNPs that are important for specific drugs and at least one, I think, was sequencing 40 genes and another was doing a mutation panel. So, did the RFA allow for kind of that broad, I was just curious, how those very different types of projects interacted with each other? So, the RFA that supported this round of funding was very broad and allowed for institutions to put forth what makes sense from their institutional perspectives and from their expertise about, you know, what was relevant and what needed to be addressed from the perspective of genomic medicine. Yeah, that was quite a tour de force. It sounds like the workshop covered incredible numbers of topics. Was there any consideration of the overlap or ways that it might be maybe synergized with what's going on in the CSER projects? So, that was clearly one of the recommendations from the workshop that there be a greater concerted effort to harmonize across all of the different initiatives that NHGRI is supporting. CSER, I don't recall if it came up specifically, but it must have. I just can't remember that far back. Maybe Ebony can provide some insight. That is something that we are planning to do when it was brought up. CSER was going into CSER 2, so we were waiting until CSER 2 got established and we're hoping to have a joint meeting and plan a way forward together. We're actually considering having joint working groups and everything. Yeah, I would say I think that's pretty critical now between Emerge, CSER and Ignite, because now we're all really looking at measures of efficiency or the plans are all to look at some of the measures you outlined so nicely and to make sure we're using similar measures so we can go, even if we're using different patient populations, it would be really important.


Have you lost a lot of weight in a short period of time and are wondering how to train your body now? Watch this. Our first caller is Greg from New York. What's up, Greg? How can we help you? Hey guys, how you doing? Good. All right. Good. Thank you for taking my call and all the knowledge you guys put out there for us. Yeah, good deal. How can we help you, man? All right. So, um, 47, I had gastric bypass surgery. I actually had gastric sleeve surgery in September. I'm down almost 90 pounds now. I've been going to the gym since as soon as I got clearance, which was late October. I'm just at a point now. I just want to try to build as much muscle without, you know, burn as much fat without losing the muscle, because that's where I could see the difference. I could see it. You know, the arms are shrinking. Everything shrink. You know, my arms are looking smaller because I'm losing so much fat, but I want to burn that muscle, but I also want to increase my cardio, uh, so I can do things like go ride a bike for 40 miles if I want to. So it's trying to find the best thing I've done. You know, when I was training, when I was younger, it was all based on that old Arnold Schwarzenegger book, you know, the encyclopedia bodybuilding and things that changed so much since then. Yeah. So, um, the focus now before you had the surgery, were you active at all? I was fairly active. My job actually has me in the field a lot.  Yeah. So let's talk about the conflicting goals first. Yeah. Well, so great. So I've worked with, um, quite a few people who've had gastric sleeve or gastric bypass, uh, procedures and the weight loss is fast and furious. But the challenge is how do we, is the psychological challenge I should say is I'm losing weight quickly. So I want to do everything else fast as well. Don't do that.  The most important thing you could do right now is build muscle and strength. It's more important than anything else because the challenge is going to be not losing muscle and not having a big metabolism slowdown. So the majority of your, your workout should center around strength training two or three days a week, full body, focus on getting stronger, train with perfect form. Don't train to failure, train of course with appropriate, you know, good technique and start there. As far as stamina is concerned, I would just stick to walking for now and I wouldn't push the cardio until the strength and muscle start to feel quite substantial. You got to give yourself some time because what's going to happen is you're going to lose all the weight very quickly. Right. So you've already lost, you said 90 pounds. Right. You're going to keep losing very fast and that's going to make you want to kick it into gear with more and more activity.  It's, it's, it's already doing that. Yeah. It's doing that already.  Uh, great. Do you have maps anabolic? I know I don't. Okay. We're going to send that to you because that's exactly, uh, yeah. That's exactly what I have here. And then are you working with a nutritionist? Um, the hospital had given me one that we had to speak to, but I'm not, I wasn't crazy about her. So I haven't been working with a nutritionist on my own now. Are you able to find another one? Um, I was going to look, start looking around and try to find one, you know, locally that I can speak to. Yeah. That's a good idea. I would continue working with, um, uh, somebody who's going to help you with nutrition, but you need to focus on building muscle. I wouldn't focus on anything else right now and give yourself some time. The, the fat loss is happening quickly, but the fitness gains, the strength gains, the body composition changes aside from fat loss are going to happen much slower. So don't confuse it to, right? Don't confuse the fast weight loss with, Oh my God, I'm, everything's progressing so quickly. It's not really the same thing that the quick weight loss is coming from the dramatic reduction in calories. But the fitness is going to take some time. If you do this right, you're going to dramatically improve your ability to maintain these results and not get a lot of the negative effects that some people get from, uh, you know, these types of procedures. If you try to drive it even faster with excessive cardio, lots of calorie burn, that kind of stuff, you're going to amplify the negative side effects and increase your risk of gaining the weight back later on. And it is possible. Here's another thing too. There's a big myth that, you know, getting these procedures results in, in permanent weight loss is not the case. I've, I've seen several people gain the weight back afterwards through, you know, actually pushing these kind of bad behavior. So focus on strength and muscle. That should be your primary focus right now. And then for activity, just stick to walking. That's 100% or I would go and Adam talked about MAPS anabolic. That's the perfect program. Follow that one for now. Yeah, totally. Cause like I would do like 10 weeks or 10 minutes on the treadmill before I work out and maybe 10, 15 minutes on the bike afterwards. Um, so I didn't want to, I don't want to push it too much. I am supposed to ride a 40 mile, five barrel bike tour in May. So I was kind of trying to prepare for that. Do we have to do that? Yeah. Why, why did you, why did you sign up for that? I just signed up.  So it was just something of gold.  If all your friends signed up to jump off a bridge, listen, don't do it. Just not now. It's not that we can't in the future. It's that what is best for you right now is like what Sal said is to completely focus on building muscle. You are going to lose body fat. That is happening. Like, and it's happening very fast and you focusing on building muscle until you get to a place where you're very content and happy with like your weight with your muscle mass. Then we could talk about setting like cardio type goals, but trying to do that while you're also trying not to lose muscle is going to be sending a competing signal.  And that's part of why the weight is coming off so fast. Yeah. Yeah. Don't sign up for any events because, okay. So here's, here's something that's happening right now, Greg. And I understand this. Like I said, in the form too, by the way, I've gone through this myself at times. And I've also seen lots of clients go through this because you've you made the decision to get the surgery. And I'm assuming that was a decision you thought out. You was very thoughtful, right? You thought about it. Exactly. You pondered it.  So you did that. You finally did it. So you made that step. You're now seeing lots of weight loss. You're in a very motivated state of mind. And your state of mind is going to make you want to sign up for races, marathons, bike rides.  Fight the urge. Pretend like you're in your normal state of mind. Whatever you're going to do now is what you're going to have to do forever. The racing is the worst possible thing you can sign up for right now. I would stay away from all that stuff. Give yourself a year or two of slowly building your body. You want to build the body. Yeah. Just focus on whatever is going to promote. It's just like a tour. Yeah. But yeah, I hear what you're saying. I understand. Does it matter? I mean, you're going to look when's the last time I asked you? When's the last time you rode 40 miles on a bike?  You're not allowed to do that. No, put it, put it, put it, put him in the forum too, Doug. Greg, are you on Facebook? Yes. Okay. Do me a favor and request access to the mine pump private forum or give you free access to that too. And I'm going to, I want to keep an eye on you.  You're going to start feeling. That was the only thing I had planned. Okay. All right. And I would love to hear you check in with us. Just let us know how your progress is doing. If you comment in the forum, you tag one of us or all of us, we'll make sure we see the post, we'll interact with you and any help that we can give you along your path. I really want to keep an eye on you as you go through this because I know, like Sal, I've trained a lot of clients and this is all three of us have because we all worked at a gym that was directly across from a place that did these surgeries. So very, very familiar with training clients in your case and we just want to help you out as much as we can. And by the way, with, with MAPS anabolic, there's a pre phase. I want you to do the pre phase for about three or four months before you moved phase one. Okay. Okay. Yeah. I mean, I know this is just the tool and it's not something that's good. I know we can come back. I'm, you know, I have that, that mindset. So I know this is just the tool to help me get where I need to be. So, but I appreciate all the help and all the tools you guys are going to help. That's right. You got us. Yeah. And congratulations, man. You're already doing a great job. You know, just all you got to do is temper yourself, be kind to yourself and think of like you're building a really good house and it starts with a really good foundation. Long term. Think long term now. Right. Right. All right. All right, Greg. Thanks for calling me. We'll see you in the forum, brother. I'll talk to you soon. Bye-bye. I'm just going to guess because his name is Greg and his accent. He's Italian. I'm going to say that right now. He's from, uh, what's that? New York. Yeah. You know, you could tell you'd appreciate me cussing at him. You know what I'm saying?  No, you know what's tough about this is like, once you finally make that decision and you see this stuff happening, you want to jump on everything. And so it makes sense that he signed up for a 40 mile ride and it makes sense that he's like, I want to do everything possible to make this happen even faster. You're seeing all this progress and it is motivating, but yeah, to be able to pull yourself back and just try and restore and build the body right now. That's everything. You know, we didn't, we didn't address this part either because it didn't come up as a concern from him, but a lie. This does become a concern, whether it's now or later, is when you lose that much, the loose skin. One of the things that will mitigate how much loose skin you have, it's inevitable you're going to because you drop so fast, but building muscle right now and focused on that. It'll help. Yeah. It'll definitely help. It'll help versus if you were to get on cardio and lose even faster than what you're already losing, then your, your loose skin is going to accelerate. It's right. Even worse. Yeah, totally. But yeah, building is because the other thing too to consider with something like this is nutrient deficiencies, your body's absorbing nutrients differently. Supplementation becomes more important. So I'm glad you brought up the dietitian because that's very important because you can lose lots of weight, but now you're not absorbing nutrients the way you were before. And you often see nutrient deficiencies as a result. Hey, if you enjoyed that clip, you can find the full episode here, or you can find other clips over here and be sure to subscribe.


Hi, this is George and I'm here with one of the members of my Master Heart Group Coaching Program, Dr. Kate Dow. I'm excited to ask her some questions about how, what she's learning as she's growing her business and she'll also be giving us an exercise to connect more authentically with our inner wisdom. So I'm looking forward to that as well. Kate, great to have you here. Thanks for joining me. Thanks George. Glad to be here. Yeah, so let me first read out your bio so that folks who are watching this have some context about what you do, who you are, and then we'll go right into what you're learning in your business. So Dr. Kate Dow is a transformational psychologist and empowerment coach for women. She teaches self-mastery as a path for healing, growing and empowering women to step into their true self and purpose. Dr. Kate is currently offering a membership in her Women's Empowerment Collective and so I'll be sure to include the link in the notes of the video as well for that. So Kate, I'd love to have you start by sharing what you've been learning as you've been growing your business, your coaching and mentoring business. Anywhere you'd like to start with that would be fine. I've basically just since being in the Master Heart group? Yeah, or just overall, you know, it doesn't have to be just in Master Heart, but just kind of what have you been learning as you've been growing your own business. Okay. So I've actually had a private practice for about 24 years and I created that pretty much on my own and learned as I went and was quite successful with it. And last year I had the opportunity to write a book and that sort of launched me into this whole new way of looking at creating an online presence and shifting my business model and seeing what was that way that I wanted to reach wider audiences. And so I've tried on some different things and I'm in the process of really creating a bunch of courses online as a way to sort of offer up the wisdom and experience that I have that I normally would share little drips with people that I work with one to one. And what I'm really trying to do is create a space where I can share that more in a teaching model with the online courses and then have live events. I will have a small group of one to one people that I work with that are really interested in the deeper work of self mastery that are committing to more of a mastermind and annual, you know, sort of membership. That's great. And, you know, in our, in our pre conversation, you mentioned about learning this lesson of staying true to your path of purpose as you grow your business. Maybe you can say a bit more about that. Sure. So I, I really appreciated the program I was in for creating my book, but I ended up staying in the second program that I was not as clear that there was really one model. And in it happens to be the model that's out there in a big way still in the online coaching world where you're charging high prices for programs and you're getting sort of this elite population of people who get to access you. And I followed that for a number of months and just kept feeling like it just wasn't a fit for me. And I was sort of ending up in a certain way of working that wasn't exactly what I wanted to be doing. And really having to step back and recognize that it wasn't about the fact that I couldn't do that, or that I wasn't capable or that it's a bad model, but that for me it was really a not a fit.  And that, that's, you know, I have those experiences often where things just sort of start to melt down and you're like, Hmm, this isn't working. And that that's what was basically happening is that internally I was just blocked and then nothing was moving. And I really got to see, Okay, this is that step again where you can get pulled into this idea that it's about making a lot of money fast, or it's about, you know, creating this movement of reaching all these people and making a difference and thinking it needs to look a certain way and recognizing we all there's a million paths to touching people's hearts and making them making a difference. And that particular model was super against a lot of my own internal values. Yeah, yeah, I totally can. Can I'm totally relate because I've been there. A lot of people I think watching this have been there as well where we are, you know, the way that I would call that model is it is kind of shiny and it has to be so powerful for in the surface. And then the more you get into it, the more to me it felt extractive is the word extract money from from participants and doesn't give back a lot of true value in terms of transformation. So this is why there's a lot of really only a very tiny percentage people who whoever make it to the top of that, because they've been able to keep up this, the surface, you know, Yeah, anyway, so I'm glad that you tasted some of this and then decided to find a different path that felt a lot more authentic to you. So how are you doing that now I mean one of the things I'd love for you to talk about is, I really I enjoy seeing your content I mean I, you know I, I tend to keep up with the content of people who are in my, my clients and people in my master heart program I better keep up with the content of these folks but, but yeah so so of course you're my master heart program I tend to keep it capable but you're kind of more, but you are you're quite a good writer I honestly feel that I mean it's, you know, I enjoy your content I know your content is mostly for women. But I still I enjoy seeing it and and you're so consistent with it and I'm really impressed by that. I mean I see you at least once a day. Sharing some some some wisdom and of course you have all this experience all these experiences as a transformation psychologists that you can speak to, but the consistency of the rhythm of your content is quite impressive. Tell us about that how me is that is that easy for you did you have to commit to it. How did you get into this consistent writing. Well, when I when I was in the process of finishing the book and launching it online.  And so I committed and I did lives every day for three months. Wow, that was really powerful. And it was really a great way to connect with people but I also felt like I needed to be just as consistent with my posting, you know, and so I started to do that as well. And at first I would say I can remember like a few years ago, I started to post a little more regularly just sort of my own inner inquiries and thoughts, and I felt rather comfortable with it. It wasn't necessarily promoting my business. And so this time I was like, trying to constantly find like, how do I want to speak to this it would it actually did is it helped me get clear about how I want to present my my work, because I was like well I like to work with people with anxiety I like to help people who've been through abusive relationships. I like to help women who are in business it's like, how am I going to speak to this in a way that that that makes sense. And the whole self mastery piece really came to light, because that's a word I've always used for my own personal work. And now I realized, oh this is applicable this is what I do with people as I help them learn the tools and the skills and the practices that help them walk this self mastery path. So it just got better and better. Now I try and post twice a day on Facebook, I'm also posting on my business page, and I'm posting on Instagram and now I'm copying a lot of content and sharing it on LinkedIn as well. And even now realizing that even though I was including Twitter from my Instagram, it wasn't, it only links it it doesn't really share the whole thing so I'm trying to do a little bit of that as well. And so it's sort of just it's a daily practice right and some days I'm really inspired and I'll do a few two or three on Facebook but I it definitely improved my writing and it definitely improved me getting aligned with my message. Yeah, it's fantastic. I love this idea of a daily practice because it becomes something that's well there's no question, I'm going to do it, you know I'm going to do it and kind of our creativity shows up steps up when we make that kind of commitment, and it becomes a non negotiable and it doesn't take you that much time right. No, it doesn't, it doesn't. I mean, I'm, I don't, I'm, I'm fortunate I don't have to really map it out. Some people like really want to pre write it. And I just, I'm a little more spontaneous with it. So I just jump in and go. Yeah, yeah, and I think that's because you have, you have practice for so long, communicating your message that you can just kind of jump in and go and have it show up as being quite insightful. People who are kind of just starting out with sharing their message may have to do more planning. But, but no matter what, it gets easier. That's the key, isn't it? I think so. I think so. And the daily practice really it, it is just I think because if you're in the middle of really launching your business you, you just open like you said you you're kind of almost opening that door to that creativity to be there every day. Yeah, yeah, really great. So I'd love for you to either teach us or guide us on some exercise where you mentioned about how to be fully present experiencing life from our body awareness instead of being stuck in our head, be able to really access those internal resources. Do you want to talk about that or lead us through anything? I'll just leave you.   What I really work with is those ideas from a somatic experience because the more I study it for myself and the more I see certain paths that speak to the somatic experience of connection that that's that's really like our right brain. It's like accessing our right brain is the somatic experience of our awareness of what's happening in life versus our sort of left brain filtered version of what's happening that our ego mind or whatever we want to call it says this is the acceptable part we're going to pay attention to. And so it's sort of like recognizing that we have this body awareness going on all the time. And it's really there to guide us support us and and encourage like us to be more accessible to what's happening and what we get from that is so much more than this sort of filtered version. So the basic way that I guide people initially is just to go within right so that can be as simple as closing your eyes or if you don't feel comfortable closing them you would focus on a point and sort of close down the eyes nine tenths and start to focus on your awareness maybe of where you're sitting in your chair. And notice where you're contacting the chair or the floor and bring that awareness into those places of contact and really observe what it feels like what that pressure or gravity or temperature or sensation of that connection with your body in the chair.  And this just brings us again into an awareness of something that's normally automatic, but then we start to bring in our consciousness to it. So as you're matching that inhale pace with the exhale pace and feeling the connection of your body in the chair and the floor. See if you can become even more present in that awareness. Where your chatter that might be happening in your mind starts to feel a little more distant. And as you keep breathing you might notice that your breath wants to extend itself. It wants to breathe even a little deeper, a little longer. So let it stretch and notice how you feel in your body, how the body loves to get more oxygen, more chronic energy when we start to breathe consciously. The brain and the body are like, yes, we want more. So we just start to listen to that awareness. And then come into your low belly with your awareness and your breath. Just right underneath your belly button and breathe nice and slow and deep right there. And I want you to be curious and ask your body, what are you needing right now? Not the mind. We're not asking the mind what it wants, but we're asking the body and see if you can hear it. Sometimes it's hard at first because we're so used to the chatter. We're so used to the mind's version of directing us to what it wants and needs. And acknowledge whatever you become aware of, whether or not you're going to meet it, you might say, yeah, I see you would like a nap, but we can't nap right now. So maybe I'll try and rest in a little while, but just somehow meet that want of the body and see how that feels, how the body responds to being seen and heard. Notice how your breath might change, might open up even more, or if your body starts to relax. And when we're in this place, we're accessing a different way of being and thinking. So it's a great space to be in when you're sort of hitting a wall with something in your life. It's a place where you can just drop in and be curious, be open. And we get to access these other parts of us beyond our thinking mind. And sometimes it takes a bit of practice. We get so used to thinking thinking that we feel like that's all there is, but just knowing that in this place we can drop in and learn to connect with this deeper wisdom that the body consciousness is always there to give us. And then the really important part is to come back into your awareness and really slowly like let it be a process that you come back into awareness. I'm getting ready to open my eyes, wait and open your eyes just at the right pace for you rather than jumping back into eyes open thinking mind. So take your time, George, and come back really slow at whatever feels just right for you. How was that? That was wonderful. Thank you. That was great. Yeah, I especially like this idea of, or this feeling of meeting that need without having to fulfill it right away. I think that's a really, it's a subtle thing, but it is such a powerful practice and skill, right? That can translate into so many of our emotional needs. Yes, yes. You know, whether it's an emotional need from somebody else or from a situation in life or just from our own, you know, our own voices, our own kind of conditioned responses. Thank you for that. That was great. Great. Thank you. So let's complete our conversation by just having, I just love for you to share a couple of things that you could share whatever you'd like with the audience. But maybe you could talk a bit about more about the Women's Empowerment Collective. Okay. And I know you have an upcoming, I think, online course on Tantra Heart that you may want to talk about. Okay. So, yeah. Well, so I've really loved doing this focus on women and I realized that's really what I'm about. And I've been heading that direction for many years, but now I'm like sort of really claiming it that that's really my place right now. And it's not that I don't support men, but I see my way to support men is to get women more present, authentic and real so we can support men. So the Women's Empowerment Collective is a membership that's now kind of going to be, it's sort of an upgrade. I'm just starting sort of the free Women's Empowerment Facebook Community Group as a way for people to try me on and see what I'm doing and be a part of that idea of how do we empower ourselves. And then the Collective really became this way of wanting to hold space for women to really go deeper. So we have weekly prompts that are about going into a month of a certain topic like self-worth or like creativity, what gets in the way, what access is it. So it's all about deeper inquiry and sharing and learning different ways that we can grow this self-mastery. And so that's that. And then I've been getting out there with some sacred feminine connection work that I've been doing for a number of years through Kundalini Yoga as well as Tantra Yoga. And I'm going to be able to co-assist my teacher in October here in Santa Fe for women who are ready to learn some skills that help them be more embodied and connected with their energy and learn how to use that energy to really be focused on your purpose, whether that's a change or transition in your life or it's your business and being able to access incredible openings to your own well-being and your ability to tap into your own spiritual growth and how that helps serve us as a person in business and in life. So that's going to be happening October 19th through the 21st this fall here in Santa Fe, New Mexico where I am. Wonderful, wonderful. So yeah, so it's an in-person experience, so that's great. And so I will be sure to put the links, well at least the link to the Women's Empowerment Collective and any other link you think the audience will be interested in. I'll be sure to put that in the notes of the videos so those watching this go and check it out. And I'll also link to your Facebook page so that people can see your daily postings there. I think they're great, especially if you're a woman and you've been resonating with the kinds of things that Kate has been talking about. I think you'll really enjoy her writings as well as her Facebook live videos. So thank you Kate. Any final words of encouragement, wisdom you want to share with the audience as we close out? I would just say that keep following your heart and keep learning what you need to do to take care of yourself because part of that whole manifesting what we want to do to be of service means we have to keep showing up here first so that we can be our best and then we can take that out into the world. Yay, wonderful. Thank you so much Kate and hope everyone enjoyed watching this. Please feel free to comment below and any questions of course I will make sure that Kate sees that. Thanks everyone. Thanks Kate. Thank you.


Yn ymgyrch, os ydych gwybod i gael o bobl yma i gyd wedi'i'n gwybod i'r bobl yma i gael y byd yma i'r gweithio arddangos y gweithio. Felly, yn y bwysig y bobl, yna'n gwybod i'r bobl i'r byd. Felly, mae'n gwybod i'r bobl i'r bobl, mae'n gweithio i'r byd, ac mae'n gweithio i'r byd. Felly, any reports that affect both resources and tasks can then be flipped between. So, we're going to go under the dashboards in this example. We're going to look at the cost overview for the report. The reports that have been generated here, for example, there's a chart here showing the cost status. The cost is shown by task, and I can extend the size of this chart, make it a bit bigger. So, we can see that right now the chart is showing by task. Now, with the chart selected, I can actually change this chart to review the chart by resource instead of task. I can do that by, with the chart selected, I can use the chart design tab, and there's an option called chart data. So, sometimes this comes up with a chart, but if it doesn't, and the chart design, here's chart data, and it's called a field list. So, this chart now is cost applies to both tasks and resources. So, at the moment the chart has been displayed by task, if I click on the resources part of the field list, very cleverly, we've now got costs by resource. So, engineer manager, HR manager, what they're costing us throughout the project. If I wanted to show it by task, all I've got to do is click back by task. So, quite clever how you can flip between task and resource for reports that affect both tasks and resource. If I close this one down, I can look at another way of looking at it, through a table, so I can click on the table. If the green field box doesn't come up, you've got a table design, table data, and at the moment it's by task. So, all the breakdown of the cost by task, click on resources, it's now giving me a breakdown of all the table by resource, and yet the chart I can still keep by task. So, you can mix and match the table design and the chart design, as I've done here, you can keep them the same. So, this has clearly shown a breakdown of the resource cost, the chart has shown a breakdown of the task cost. And this is just by flicking back and forth between the tasks and the resources in the field list. So, I'm going to change the table back to task, and it now updates itself. I can then go into a different table, a different report, so I'm going to go back to reports, and I'm going to cost again this on cash flow. So, cash flow, I'm going to the table, the table gives me a breakdown of the cash flow by task. I've selected the table, table design, table data, field list, go from tasks, which is presently showing, to resources. And now we've got an update of the cash flow breakdown of all our resources, and you can just flip back and forth between them. So, a very, very clever way of working by looking at different information, by just clicking back and forth between the different areas for reports that affect both of the areas. Now, I'll show you one way that this is not going to be effective. So, I'll close this down, go to another report, and I'll go to project overview. So, you can see this is all about percentage completion. So, percentage completion is all to do with tasks. So, you're asking for tasks to be percentage completion. So, the percentage completion of a task shows us where the percentage completions are, and then anything that's outstanding or that hasn't been completed. Now, if I change this to resources, a percentage completion doesn't apply to resources, so you can see here it doesn't know what to do. It just wants to get, it's waiting for you to design a new chart. So, not all the reports affect both. This is an example of where a report is just tasks. I click back on tasks, now the report comes back again. So, providing a report applies to both tasks and resources. In the example, I'll do one more. So, for example, go back to dashboards again, go back to cost overview. The cost applies to both the tasks and the resources. We can see now, and I'll just do the last example, click it on a chart, go to the chart design. I'll change the chart data, and I can now go to resources because it affects both of them. So, providing the reports and project affect both tasks and resources, you can then use either or. Here, I've now changed the chart to resources. If I wanted to update the table, click on the table. Another table selected, and I'll go to the field list for the table. So, the table data, and I'll change this to resources as well. We can now see the breakdown for resource, and I'll leave them both on resources in this example. But this shows how reports can be updated between tasks and resources when a report affects both tasks and resources. If you enjoyed this video, make sure you like and subscribe to our channel. Hope to see you for the next tutorial, and thanks for watching.