Erיתwch. Mae ydy'r Solwysion Yn The Mi A today, I'm going to be talking about a project that I started when I was 12. I'm going to talk about problem a then talk about my solution to this problem. So, can find me in the various links on Twitter and the Internet if you really want to go that way. And I won some awards that you don't really need to know about them. So, let's do a show of hands. Who's heard of Scratch before? Okay, so most people in the room. So Scratch is a drag-and-drop programming language, if you've never heard of it before. And it is introduced to year-three peoples in England, so that's centre-eight-year-olds. And it is dependent on reading skills of children to kind of get used to how Scratch works. So Scratch, you can do a range of different things, so you can build games, you can write stories, all sorts of things. And I actually gathered a survey on Twitter the other week to see when Scratch is started. So Scratch is introduced at a very young age. So Scratch has a version called Scratch Junior, and that is being introduced to four-year-olds. So in England, the basics is being introduced to four-year-olds. And then when they get to seven and eight, they learn how to programme in a bit more of an advanced way than Scratch Junior. So when do we actually teach Python? So everyone in this room knows what Python is, or I'll be quite worried why you're actually here. So Python is introduced to year-eight peoples in England, and this is 12 to 13-year-olds. By this time, they've used Scratch for around five years, and I've found that they have started to lose interest. So this is coming from my perspective of being in school. This isn't kind of a generalising. So what I've seen is when we start to do Python, it's kind of year-eight in my school. So they've done Scratch for about five years, and we're actually told that there's no more to programming than Scratch until year-eight. So people lose interest, they don't really want to do it, and then when they launch with Python, they've not actually been prepared how to do it. So Python is introduced and people don't really want to learn it, they don't really want to do programming, and I see this as a problem because of a few things. So why don't we introduce Python earlier is probably what you're thinking, and then you won't lose interest. So there are three main reasons why this is. So there are a lack of typing skills. So you may think, oh, when you get to year-eight, then you're really good at typing, you can type 10,000 lines of code in two minutes. That is actually not the case. Children have a lack of typing skills, and this can be for a number of reasons. So when the age of tablet devices and touch screens, and I've run multiple workshops around the world, and I've actually been asked numerous times what a keyboard and mouse is. So when the age of where kids don't actually know what the basic parts of a computer is, so they have the lack of typing skills and they find it hard because obviously Python is a text-based programming language where a scratch is drag-and-drop, and you don't really have to do much typing. Teacher training is lacking, so I'll go on to this in a minute. But in the UK, a new computing curriculum has been launched, and teacher training was actually lacking at this point. The government said, oh, let's introduce computer science for everyone, and then they forgot to actually train the teachers, which is probably quite standard for the UK government, but we'll say that for another talk. So teacher training wasn't there. Before computer science encoding was introduced, they did something called IT. So IT was your standard Word, PowerPoint publisher, all that sort of stuff, and the teachers were only trained in that. In one year, they kind of got landed with computer science teaching scratch in Python, and there was no actual support from the government and no money for training. So that is a problem too. And this is a common one. Python is too scary for younger kids at a younger age. So how can we actually make this easier? So I have developed a solution. So how can we actually solve this? So we need a tool that provides a scratch-like interface that can help students get into Python with ease, something that requires no training and complex typing skills. This seems like the obvious thing to do, and when I actually developed my solution to this problem, people were like, oh, why has no one done this before? And people have done it before, but no one has actually success with it, so I tried to develop something. So introducing, this is a big reveal, drum roll. So this is the scratch-like interface for Python. So you may be thinking, oh, this is really rubbish. This is kind of teaching kids that Python is just one of those drag-and-drop programme languages that lose interest really quickly. No one will want to do it. That is not actually the case. So the way that other programmes have done it before is they've had drag-and-drop Python, but they've actually missed out a key part which is putting the Python code on the blocks. So you can see instead of scratch, so it looks like scratch, but instead of scratch you have the actual Python code on the blocks. So as you're dragging and dropping these colourful things and making these programmes, you might not know it, but you're actually learning Python at the same time. So it's getting people used to indentation with the different blocks and the different orders and how to type it out. So once you've done Azure Blocks or a year or so, you'll actually be used to how things work and you'll know your way around kind of Python. So it's an easy way to learn the Python 3 syntax. So like I said, you have the Python code on the blocks and you also way it's got that block loop button at the top. If you click that, you can actually go into a Python text editor. So once you've dragged and dropped your code into the interface, you will actually not lose your Python programmes. So you can develop it in blocks and then run it in idle or something, whatever you'd like. It's an educational tool for younger children. So like I said, it's a nice colourful interface and it's familiar to scratch. I ran a workshop in France with about 20 non-English-speaking kids and they actually did better than English-speaking kids because they'd done scratch in the school and they could code in Python by the end of the workshop. So that was quite nice to see that the kind of philosophy of the programme works. So it's for younger children to kind of get into text-based programming but in a way that's not really scary by having to type and make syntax errors and all that sort of stuff. It's also a platform for educators, so as well as providing tools for children. There's also lesson plans and stuff like that. So it's mainly for educators as well. So I've run teacher trainings and it's being used in schools across the world. So it's kind of proving to be a success. So why does this actually exist? So as I said earlier in the talk, a new computing curriculum was introduced in 2014 and this is a survey by my kind of future which has kind of changed its name now, but it was by them. And it was introduced in 2014. So this brought programming with Scratch Junior, Scratch, Python and Greenfoot, which is a JavaScript platform. So the problem with the new computing curriculum is this. So when the new computing curriculum was launched, people thought, oh, this isn't going to be a problem. Everyone's going to know what they're doing. But actually 74% of teachers in the UK had inadequate training at this time. So as a community, everyone had to come together. So people like Raspberry Pi, which I'll talk about in a minute, came together and kind of solved the problem of lack of teacher training. So the goal with edgybox is that you don't actually need to be trained in all of this because there's resources and stuff online that can help you get started. That was kind of a main key when developing the project. So how is it helping others? So like I've said in the past, it displays the Python code on the blocks.  So you drag and drop the blocks, snap them together as would you in scratch, and then you build up your program, and it's nice and simple. So it kind of brings down that barrier of having to type it out, but it's also speeding up the way you develop Python as well. As well as displaying the Python code on the blocks, you've also got the option to download the Python file. So you can do whatever you would normally do as if you would type it. So you can build the singing blocks and say, look, mum, I've coded all this and not actually done it. So, yeah. And you can view the pure Python code with the click of a button. So all you need to do is click one button and it will automatically give you a text editor. So it's kind of showing what you would have to do to type it. And you can also, yeah, you can develop your code further once you get more kind of advanced with it. One question that people ask is, can you type stuff in the Python view and then it translates into blocks? That is not the case because Google Blockly have actually restricted that feature, unfortunately. So what does EduBlocks work on? So it doesn't work on PC yet. Well, it does and it doesn't. I'll come on to that. It works on the Raspberry Pi, which is the first thing we'll look at. So it works on the Raspberry Pi and the BBC Mic bit, which you may have heard of if you're in the UK. And you can access that all on a nice launcher on the website. So let's talk about the Raspberry Pi. So has anyone heard of the Raspberry Pi before? Most people. So this is the Raspberry Pi. This is the latest Raspberry Pi. And it's a credit card size computer. So you can see it's very small. And all you have to do is plug it into a keyboard and mouse and you have your own computer, an SD card, of course. And it was developed to promote basic computer science in schools and help computing in developing countries. So the Raspberry Pi is only $35. So it's very cheap and accessible. So it was made for computer science and third world countries who don't really have access to large pots of money to kind of get access to devices in schools to teach computer science. So the problem in schools at the minute is a lack of funding. You might see on the news that schools don't actually have funding to teach certain subjects. So the idea of the Raspberry Pi is to make a cheap device that you can actually do computer science on. It's capable of doing everything that a desktop computer would normally do. So as well as using it as an educational device if you wanted to get a Raspberry Pi and do normal day tasks on there, you can as well. So Edgebox for Raspberry Pi. So let's have a look at the things that you can do. So you can do basic Python programming. So like your wild true loops in Hello World and stuff like that. You can program with Minecraft, which is every kid's favourite thing to do. As soon as you go into a workshop and say, what do you want to do? And there's instantly like Minecraft. So this is providing a fun way to interact with Minecraft. So making it do things that you wouldn't normally do in Minecraft if you didn't program it. And Edgebox provides an easy interface to use the Minecraft Python API. You can do physical computing with GPIO zero. Ben is at the back if you want to know more about that. So that is an easy to use Python GPIO interface in which you can use LEDs and buttons to make cool projects. It's Python 3 to its heart. It's 2018, so it's not Python 2. And I don't plan on making a Python 2 version if anyone really wants it. So yeah, it's all Python 3, and so there's nothing else. There's no Java and stuff. So let's have a look at the features that the Raspberry Pi version can do. So you have basic Python, GPIO zero, Minecraft, Sonic Pi. So Sonic Pi is making music with code, but there's a Python interface for Sonic Pi. So has anyone heard of Sonic Pi before? Yeah, so quite a few people. You have the explorer hat, which is to build robots. So that's another cool thing, so you can put your Raspberry Pi with edge blocks on and make your own robot. The send set, so there's two of these on the International Space Station, and that was developed by Raspberry Pi to kind of make competitions for schools so that they can run their Python code in space, which is kind of cool. You have the standard requests library, so you can request websites and stuff, and you have BTO, which you can actually use the microbit in conjunction with the Raspberry Pi version. But let's have a look at a demo, so this isn't just some photoshopped image that you can... So this is the edge of blocks of Raspberry Pi version, so you can see the dragon and dropping of the blocks.  That's a print statement. So you can see that kids won't have been able to type it that quick, but they're learning Python at the same time, and they can run it, and you have your Python program running that easily. So it's kind of lowering the barrier to entry to Python. So at the next demo, this is a Raspberry Pi add-on board called the blinked. So the cool thing about the Raspberry Pi is it has 40 GPIO pins, and different companies have developed add-ons which you can just slot onto the Raspberry Pi, and you can do cool things. So this is just a simple flashy light add-on, and it goes to the Python view, so there's the Python view there, and then you run it, and you can see that the light's turned on, but the camera's not very good, so you can't really see it. Minecraft, so let's play the video for this yet. So this is Minecraft, and you can see it follows the same process of dragging and dropping the blocks. So this will import the Minecraft library, and then post something to the chat. Now, you might be able to see it if you've got good eyesight. It'll pop up in the corner. So this is just a simple Hello World demo in Minecraft. So you can see it will connect to the Minecraft server, and then post something to the chat. So it's basically simple things that you can do with Python, but kind of providing that simple interface to do them. So let's talk about the BBC Mic bit. So the BBC Mic bit is another pocket-sized computer, and it has all sorts of different things like built-in Bluetooth, and the really cool thing about the Mic bit is it was given free to every 11 to 12-year-olds in 2016, I think it was. So year seven kids got one of these free via school. So let's have a look at the features. So you have a 5x5 display, so you can scroll messages and make games. You have two buttons, a compass and an accelerometer, so you can shake it and it'll do stuff, and Bluetooth as well, which is really cool. So let's have a look at what the Mic bit does. So you can control the onboard feature of the Mic bit, so down the side you've got all the different commands boxes where you can click on them and you'll see the different Python commands for the Mic bit. And it's all using MicroPython, so if you've never heard of MicroPython, it's a small version of Python for microcontrollers. You can build wearable projects, so the really cool thing about the Mic bit is it has these edge connector ports at the bottom, and you can actually sew into these and build your own wearable badge or something. You can again do physical computing with the edge connector, so just like the Raspberry Pi, you can plug in LEDs, buttons, and all sorts of different things, and it is MicroPython at the heart. So everything's running on MicroPython, and you can actually run this locally on your computer, or you can go to the web address, which is microbit.edgebox.org. So more demos because we all love demos. So this demo is a scrolling name badge, so it works exactly the same, but you're just running this on your computer. So this will scroll a message on the screen, and then sleep for... So it works in milliseconds instead of seconds, and you don't need a time library, in case you're wondering if I'm going to make a mistake. So it has the same Python view as Edgebox to the Raspberry Pi does, but instead you actually download the code and upload it to the Mic bit, and this works just like a flash drive would. So it flashes onto the Mic bit. This takes a short while, and then you should see a scrolling name badge. So there we go. It's nice and simple to use, and it's really effective as well. So this is kind of like a cheeky self-promotion, but I also am involved with the Mic Bit magazine, and there's lots of Edgebox tutorials and stuff if you want to get started in there. So let's take a look at where Edgebox is being used. So if you're wondering if I'm just blabbering on in like two friends using this, that's not the case. This was a Saturday afternoon project, because I was bored. So yeah, it's kind of gone a bit immense now. So it's being used in 90 countries, in schools, homes, and maker spaces, and all sorts of different things. So we're conquering the world with easy-to-use Python. A really cool thing about Edgebox is it has really good documentation. So if you want to get started, you just pick up a free resource sheet. So I didn't mention that everything is free with Edgebox, there's no catches with it. So you just download one of the resource sheets, it guides you through a project, and you're ready to go. So that's really cool. All sorts of different people contribute resource sheets. So there's lots of community projects out there as well, as I said, in the magazine stuff. So that's free for everyone to download. It's just PDFs on there. Lesson plans. I'm hoping to get a few more of these done. So these are written in conjunction with teachers. This one in particular was actually written by a trainee teacher. And she used this to pass her kind of like degree, not with degree, but to get into like the course. So it shows that Edgebox has potential there. So she wrote a lesson plan, and that's been used in schools as well. So I hope to get more of them for teachers to just pick up and you're ready to teach a lesson. It's been used in schools worldwide. So as well as schools that are also maker spaces and teacher CPDs. So I actually go out and train teachers, which is like a scare for some teachers, having it the reverse way round to what they'd normally be used to. But yeah, so it's being used across the world. So it's really showing its potential in the different things there. We have a little video from a person who runs a co-club. So hopefully the sound works. Josh asked me to talk about Edgebox to you and explain my experience of using it with co-clubs and without reach. And what I do as part of working with Pomeroni is I go into schools and I try and get children into learning STEM, learning tech and learning how to code. And one of the main problems I find as a former special educational needs teacher is that children don't necessarily grasp the syntax of coding. And all their scratch is useful and some of them have picked it up. A lot of the concepts are very abstract, whereas with Edgebox they're very, very clear as to what they mean. I find that Edgebox is great for Sonic Pi. It's great for Minecraft, which obviously draws children in because all children love Minecraft. It takes out the pain of GPIO 0 which is a great way of controlling things using your Raspberry Pi. But with Edgebox it's completely painless. Also, I work for Pomeroni so I'm kind of biased because there are so many libraries for Pomeroni add-ons also within Edgebox which is great. You're not just left to fend for yourself either. There's a whole learning portal so Josh has actually created tutorials which guide you through all these new concepts and all these new things. I described it as a work of chuffing genius and I'm not joking. Josh knows he's tested it in the field. I've seen him deliver excellent coding workshops to his peers and to people way more experienced than him. And he knows what it's like to be frustrated to have to wait for all your typing to come true, as it were. By making Edgebox he's made it fundamentally clear, fundamentally easy and anybody can pick it up. I would recommend it to anybody. Hello. That was a quick kind of use case for Edgebox there. Let's talk about what's next and where I would like to head in the future. A next step for Edgebox is to bring it to more platforms. The next platform that it's going to be calling to is the Aid of Fruit Circuit Playground Express which I'm sure you've heard of before. Aid of Fruit Circuit Python which is a fork of MicroPython that's coming to Edgebox next. Another cool thing which I will hope to do a live demo of, although it hates doing live demos, is this little board here. This is the ESP32 and it's running Edgebox with a little display there and a NeoPixel ring so it's crashed. I hope to show you how this works in a minute. The other next step is to get more learning resources which I will talk about on the next slide. I think it is. Edgebox is a completely free and open source project. It's on GitHub and I urge you to kind of contribute to the project and stuff. You can fork it, submit a pull request. Even if it's just a typing mistake on one of the documentation sheets, please do contribute because anything that you can do really helps with the project and propels it forward. You can also submit blocks so I'm working on a feature where you can build your own block libraries so if you had a library that you really wanted added into Edgebox I'm going to create a guide and an easy way to add your own libraries because I'm in desperate need of that. Have a look at the GitHub see where you can help out. All help is grateful. Patreon. Running an open source project is of course not free if you do it yourself. You have all sorts of different things that need to be put into it. Patreon is my way of getting people to help out with Edgebox. I'm going into year 10 next year which is GCSEs so it's an important time for me to focus on school. Hopefully with Patreon this will help outsource work on Edgebox to keep it going for the next two years whilst I don't have as much time as I personally had before. It also goes towards resources so getting more resources on the website so the long term plan is to have this curriculum on there so Patreon is going to help out with that so all funds via Patreon will go towards the resources. If you'd like to get in touch with me you can do so on the following platforms so you can go to the main website send me an email or reach out to me via Twitter. So let's have a demo at the ESP board now so if we go into here and it hopefully wants to work reset it so it runs its own Wi-Fi hotspot so that's how you connect to it now the battery has actually died so it is being powered off USB at the minute so once this is booting up I'll explain what you can see on the screen so this is the main interface that you get when you launch the ESP Edgebox the ESP CH2 panel so you have your standard ESP things like connecting it to Wi-Fi and stuff so if I reboot it again because it doesn't want to work because it's stage fright there we go so you can click on Edgebox and hopefully it will launch into the Edgebox environment that you will see for mic bit and stuff like that it never wants to work when it has to only when it doesn't have to oh the Wi-Fi has gone off that's good because I can show you how that works so it loads up its own Wi-Fi hotspot which you just connect to and if Windows wants to do its job correctly which it doesn't often want to do it will connect to the Wi-Fi hotspot and then you can go to the IP address at the board and it will connect so hopefully once Windows has figured out that it has no internet connection it will load up it does work after a while there we go so you can see that you get to the panel and then you load up Edgebox here so this is kind of like an early release of this this isn't final or anything but you can see that you've got all the blocks on the side here so you've got your standard blocks and this is all running off the ESP so there's no installation required you just connect to it over Wi-Fi and if we open up the program that's running the NeoPixels which is this one here so you can see that it works kind of the same as the Raspberry Pi so you pin number and set all your loops for the different colours so I'll just explain what this code does so you import the libraries a standard so your NeoPixel library and the ESP library and then you tell the ESP how many NeoPixels is actually on the ring and then you create different loops for the different colours so you can see for R in range 24 that will mean that it will do it 24 times to light all the different pixels and then it will set it to red and then print on the OLED display so there's all sorts of different things that you can do with it so if we go into the Python view you can see that this is the Python editor and it works exactly the same as if you were typing it in idle or something so yeah this is a very early release and the contributions for that as well will really help with that so yeah has anyone got any questions at all that you'd like to ask yeah oh thank you please come and queue up either of the two mics you can hear me on here this is awesome I'm a parent of a 10 year old looking at this I'm curious what tools did you use to write edu blocks yourself and also what was your path from learning to code to using those tools so I am a self-taught coder at the start but then I've had people help me along the way so I started out with Scratch as most people do my age and then I went on to learn from others at the local Raspberry Jam so if you don't know what a Raspberry Jam is a Raspberry Jam is a meetup for coding enthusiasts and people involved with Raspberry Pi and the idea of a Raspberry Jam is to kind of connect different people who want to learn coding and stuff so I kind of started out with Scratch and then I met a developer called Chris Dell who well I actually started out on edu box two years ago on my own but then I met a developer called Chris Dell who helped me develop the project to the second version to make it look a bit nicer and this is currently coded mostly in TypeScript and there's actually zero Python in there which is kind of weird but yeah so it's kind of just a wrapper for Python and the way it works is you drag and drop the blocks into the main coding space and that actually gets converted into JavaScript and then there's a Node.js server which takes that JavaScript and then runs it in a Python interpreter so that's how it works at the minute and the code is a bit messy so I hope to kind of refine it a bit but yeah it's mainly TypeScript is what it's written in yeah yeah so I'm at the sprints tomorrow hopefully so if anyone wants some help with contributing you can come and find me at the sprints and I'll be happy to help out there Thank you Josh it's always really impressive and great to see this you've aimed this at young people mainly but have you wondered about whether you might apply it not just to young people maybe for example to people who need to solve programming problems but have the same lack of experience that children might have and would benefit from something that gives them the computational power and the structure but presents it in a way that is maybe less challenging or intimidating to people who just because of their work perhaps have got a problem they want to solve that could be solved with some Python but need a different way in from the text editors and so on that they use maybe there's a different kind of market so Azure Box is as you said is mainly child based anyone can use it so it's free to download and I think I should mainly kind of say that it's for everyone more than just like kids so maybe a few resources on we're looking at doing some debugging resources so as you said like if you've got a problem ways to kind of use Azure Box to learn Python and help solve the problems so yeah I think I definitely do need to kind of look into making it more adult orientated as well as child based because I think I mean it is for everyone to get into Python but definitely focus more on that yeah that'd be a good idea thank you Is that it for questions anymore? Well if there's no more questions please give Josh a big round of applause


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You are listening to Mind Pump the World's number one fitness health and entertainment podcast now in this episode We talk about how to build a dad bod. You know a lot of surveys have been done Recently where women are asked what kind of body they find most attractive in men and to many people in the fitness industry's Surprise it was a dad bod. It wasn't the super shredded body It was a a guy that was around I don't know 12 13% body fat with good strength and good muscle And here's the good news That's a lot easier to get to and definitely easier to maintain So in this episode we break down all the things you need to do diet training and lifestyle wise to get that sexy dad bod also this episode is brought to you by our sponsor for Sigmatic now for Sigmatic makes some of the best Mushroom-based supplements around these are adaptogenic mushrooms that help the body deal with stress thus increasing testosterone and many men speeding up recovery improving sleep and improving performance One of my favorite products from for Sigmatic is their ground coffee with chaga and Lion's mane so ground coffee obviously has caffeine that feels good Throw a little chaga and lion's mane in there and you get a calm smooth very very long lasting Energetic buzz great focus great recovery. 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So this program is excellent If you have 20 25 minutes and you want to burn maximum amount of calories If your goal is to burn body fat a lot of body fat in a short period of time then you want to follow maps hit So all three programs combined normally would cost you $291 but right now with this holiday special all three of them For $99.99 that's at one time payment $99.99 you get maps anywhere map suspension And you get the maps hit program lifetime access by the way They also come with a 30-day Moneyback guarantee so you can follow the programs for a month And if you don't love them if you don't absolutely love them return them for a full refund So here's how you can sign up go to maps november Dot-com that's the word maps Maps november Dot-com This morning, you know, we're in the middle of baby mode right babies still, you know, super early young We're feeding them trying to get them to go to eat and You know lack of sleep and the whole thing and you know the last few months It was you know, Jessica was in her third trimester and it's getting cold outside Anyway, I'm making excuses for why my diet I see Where's this going setting the table setting the table? But I mean, I'm still working out. I'm still lifting. I'm doing that.   She goes. No, I'm serious I like the way you look now Better than you did, uh, we know even when we first met when you were much leaner now granted. I'm not super overweight I think my body fat's probably around 13 Maybe percent maybe 14 percent But she's seen me as lean is like eight or nine percent and she's like You look way better right now and uh, and I'm here's why I'm starting to believe her I'm believing her because when you and these surveys used to irritate me, but they they've done them a million times Well, they'll ask women What they prefer and they'll show pictures of men and they'll show them like shredded a little heavier overweight and consistently Women will point to the The middle picture and they call out the dad bod, right? They say that that looks the best Muscular with a little bit of covering. Yes, and that's what they consistently will say is that that is the most attractive and used to annoy me before when I was You know lean and super whatever, but I mean Lots of them been done. Do you think that's partially too though? Like the stigma that comes with being jacked, right? There's a bit of a stigma that plays a factor Yeah, there's a bit of a stigma that comes with being uh, like super ripped That you're your body obsessed You're neurotic.  You you spend too much time in the gym You're probably no fun to go out on the weekend with like there's a lot of things that come with Carrying yourself a baggage was it? Yeah. So part of me thinks that There's that's why and then there's the other side too of also, uh, feeling secure about yourself, right? So when you're with a partner who is, uh, you know, way better shaped than you are You're you're probably constantly insecure and feeling bad about yourself. Whereas if you've got Uh, a partner who is a little bit on the softer side. It makes you feel a more secure Maybe with your own body. So there's probably a lot of factors going on. I think so because uh, well first off Let's go with what the science says because oftentimes what we consider attractive It's influenced by media, but there's also this kind of instinctual evolutionary aspect to it, right? So certain things that we think are attractive and the reason why they're we consider them more attractive is because They point to things like better health, uh, better vitality Um improved fertility for example If they did this they've done these studies a couple times there's uh, and they've done them around the world Well, they'll Different cultures find uh different sizes of people ideal in the sense of you know attractiveness So they did one with women right where they said okay people from this region Find women to be around this weight to be ideal people from this region Find women to be this way. So this is there was this pretty wide variance of of body weight And so what they were trying to do is find consistencies and what they found was Among all the cultures there was this hip to waist ratio So regardless of the if the women were 160 pounds or 120 pounds It was this hip to waist ratio that they that they all considered Attractive and so then what they did is they went a little deeper and they found Why this hip to waist ratio and they found that it dramatically increases fertility and successful Childbirth. So there's that instinctual aspect of it. Now when you look at men Here's what the science says and here's my own experience If you get too lean or you get too fat your testosterone goes down This is this is true if you're natural. Yeah, if you're natural and you ask anybody a guy who's ever gotten himself Or died it down or trained at the point where he got down to seven or eight percent body fat Every every I mean that was one of the conversations I had to explain to Katrina when I when we got to that point right because she always thought it was so weird That when I'm all shredded feeling great about myself as far as my physique that the last probably I'd say two to three weeks heading into a show We didn't have sex and I it wasn't because I didn't want to it said I just had no drive Completely lose your drive. I mean you're unhealthy When you get that that lean your your body goes into survival mode. It's not thinking about procreating it's thinking about surviving and so You know, you lose your sex drive. So yeah, that there's that two extremes Like if you're lower than six percent body fat and then when you're higher than 15 percent And really the the real healthy range is what's in the middle of that Yeah, so testosterone tends to be lower immune system tends to drop as well. This was very true for me I have gotten myself really really lean and when I do that I notice that I have to be and this is usually when I get down below 10 percent I have to be careful because I'm more likely to get sick Um, I I notice my heat and cold tolerance goes down My sleep starts to get effective. In fact talk to any anybody who's done this now Of course, there's there's individual variants. Are those extreme people who walk around? And they're eight percent body fat and they feel great, but for most Guys when they train and diet to that point as great as it looks in pictures They'll tell you y'all my sleep is off. Um, you know, I feel like my they are more likely to get ill So the science says that, you know, longevity wise, you're probably better off walking around Somewhere, you know, 13 to 14 percent body fat. So this may be why one of the reasons why Women instinctually will say when they because I'm telling you it's every survey. You look it up yourself Yeah, go on google and you'll see them all Well, yeah, and it's interesting. I think there's obviously there's a lot of those factors Like you mentioned in terms of like them feeling better about themselves I think that it's just it's really rare to see a six pack And I think that that statistic of of millionaires to people with six packs Like was it more millionaires and people with six packs? Your odds of being a millionaire are far higher than your odds of getting six That's how rare it is So I feel like it's a novelty thing like it's nice to look at but I I think that instinctually like like women are maybe more drawn towards somebody that You know is relatable to them. Yeah, that makes it and that and here's the deal What's life like when you are someone who trains and eats in a way to be that shredded?  Right, you know, I know what it was like when I got when I get that lean It's like my diet 99 percent of time has to be perfect. Oh, yeah Yeah, and the consistency in the gym and I mean, it's it Bodybuilding was one of the most selfish sports I've ever played in my life I mean, there was every other sport that I've been able to do There's still off time right like you could be at the highest level in a, you know basketball football There's times in the day where you're off, you know You have hardcore practice and you got to take care of your sleep And there's all there's a lot of work that goes into being a any sort of a professional athlete But with bodybuilding it it's every minute of every hour of every single day like you're constantly Aware of what what's going in your mouth and we're eating all day long And then you add in the fact that you're training extremely hard and you're trying to progress show over show I've never felt so selfish and I remember the time All the shows that we are going through always reminding Katrina that like, you know, this isn't forever for us This is not a sport that I'm in love with and I want to be doing forever This there's a plan behind all this and then we'll be done with this because I just I think that it's really really tough to do that and have good balance and have a If you're a single guy all by yourself, you know, then whatever and you're into the sport cool But if you're trying to manage a relationship and then a family Uh, it's kind of tough to do well And I think too like we sort of glazed over the definition of it because I think it varies a little bit Like what women consider a dad bond Some people actually think like this fat beer belly is like a dad bar. I'm like, that's not dad bar You're just fat. Yeah, like let's be honest here.  I don't know 12 to 15 16% body fat You have good muscle. So you're not skinny fat. You're not uh, that's what comes up for jab on generally overweight Yes, that's skewed. Yeah, I agree too. Yeah, because they're showing is that who is it? Look up the surveys for Doug um, the pictures that women will say looks uh, most attractive and then what you'll end up seeing is kind of like a a muscular but You know relatively lean but not shredded physique. In other words, you're still displaying Good health. You're you're just not uh, super shredded. Yeah, you have some muscle definition There's definitely signs you work out. That's that's that's important.  Yeah, see there there's one. Okay. Oh, yeah, that's a good example Yeah, so it looks like he's active looks like he's fit. He's not super shredded, but he's not There's a right another simple your chest is sticks out further than your belly does Yeah, that's right. It is important. No, seriously It's like the waist to hip ratio for women. I think for men, it should be, you know, chest to waist Yeah, our shoulders waist. Yeah, shoulders. Yeah, yeah, right I think that's I think that because sometimes you see these dadbots and like Justin was saying They have like this like beer belly that sticks out further than the chest. I'm like that's you're you're not in the category Yeah, that's out of shame. That's out of shame. Yeah, sorry Now one of the the positives right some of the positives of a dadbot besides, you know, what we're saying Which is that it's considered most attractive in the real world Maybe not on instagram pictures, but in the real world. It's considered most attractive But here's what are some of the positives of it?  In fact, you're stronger. I'm stronger at 13 body fat than I am at 7% body fat for sure I have less joint pain. I feel pretty damn better energy And life is better energy higher testosterone levels. I sleep better and You know, I've still got good confidence I feel good and life is more balanced. I think this is a big one Right, so I don't feel like I need to watch every single thing that I put in my mouth I don't need to like obsess about every workout that I do I can be with my kids. I can still do my job I can on the weekend enjoy A beer or hang out with my friends or you know, have a nice dinner with my wife I feel like this is a attainable achievable healthy goal Um, if your goal is always to be shredded all the time I think you're probably not going to be as healthy either mentally or even physically now I think it still takes um effort though, right?  Yeah, because it really it still takes effort Like, uh, you know, I I have to real quick I go from dad bod to out of shape if I'm not consistent in the gym I need to be lifting at least two to three days a week, right? So two to three days a week I need to be lifting I need to be Making good choices 80 plus percent of the time still so Conscious of what I'm consuming which also by the way goes hand in hand with the training. So My diet technically has to get a little bit tighter When I let off the training when I'm training six seven days a week I have a lot more Flexibility in what I consume when I let myself go. Oh, you know what? I only need to get in the gym two three times a week So I'm taking more time with max or Katrina and I are traveling doing things Okay, then I actually have to be very conscious of okay. I am not training that much I can't get away with very much of the diet. So I have to kind of tighten the diet up, but I still don't have to track. I'm not weighing. I'm not measuring any of my food I'm just conscious of the choices that I'm making. It's more like, okay I can have a meal or two here and there that is, you know, I'm totally eating it Just because I want to enjoy it has nothing to do with it's probably best for my body But the remainder of the time, you know, when I have like a craving or want something I don't just say okay. I can have that because I'm okay with a dad bought. I go I still need to keep my diet in check. It's just not as strict We are out on a weekend where we're all hanging together have some drinks I'm okay with that because that's not going to hurt me that much. I think that's part of it too and I also like to think that Another big component of it's just like seeking foods and things that make you feel healthy and are Contributing towards your internal health and it's not necessarily this like Really like a rigid amount of calories that I have to stay in this certain amount. It's more just like I'm seeking healthier foods and I'm trying to promote You know good gut health and things like for my body for the long term and so more sustainable You know approach towards nutrition and training. Yeah now in my experience too I noticed that I have to make a mental switch when I'm trying to get shredded versus when I'm just maintaining relatively good health in my workouts So when I'm trying to get shredded I would have to make this mental switch where my focus is the mirror and here's why because I would get weaker I would get weaker in my lifts as I'm working out my the weight that I'm lifting goes down I don't have the same. I don't get the same pumps I'm not able to deadlift or squat or overhead press as much weight And so rather than you know getting depressed in my workouts because of that I start to wear my tank tops and look in the mirror and say, okay. I'm getting leaner. I'm getting more shredded That's what I'm going to focus on when I'm in the 12 13% body fat range It's performance. How good do I feel? Yeah, how strong am I? How good is my form? Now one of those is healthier than the other That it really is if if you have to focus on it if you had to pick one And I'm just saying that you can never focus on the mirror and do that kind of stuff And by the way, I want to make sure that I emphasize that that doesn't this this episode doesn't mean you can never try To go get shredded. That's not the point here No, and I also think it's actually healthy to do that. I actually think that it's helpful to know that You're right. I absolutely take yes. I'll stand by that all day But if you had to pick one or if I had to pick one for my clients If I had to absolutely someone held a gun to my head and said pick one way for your clients to focus on their workouts The mirror or their performance and how they feel performance and how they feel hands down hands. It's much healthier It's better for longevity. You'll enjoy your workouts much more And so that's a that's a totally different switch on my workout.  So I'm curious to hear if you guys have something somewhere So when I make this switch of I'm not paying attention to how I look and I just want to maintain and be healthy and be strong I have numbers like my bench my squat my dead of kind of where I need to be I know that obviously when I back off from training five six days a week and in dieting hardcore and I'm Strict like I was for competing mode. I'm nowhere near as strong as I I am right now So I know you're making the case that you're stronger with a little bit higher body fat I know that I I'm going to lose that because the volume of training I'm just my volume of training is dramatically decreased since I've been a father But I still have numbers that I like I'm like, okay as long as I'm moving this weight for squatting I'm moving this way for deadlifting benchpress. I see so you have like a baseline. Yes I have that same that that same mentality and I there's definitely certain lifts Like I want to make sure I keep the amount of weight that I was doing before As the standard and also to like the athleticism and overall movement for me is a big is a big deal You know like being pain-free, but also having abilities So if I could just like shoot hoops with my kids or like a pickup game or you know throw the ball out at the field You know, I have those abilities and I'm maintaining that. Yeah, I'd say for me I if I if I can deadlift and this is a strong exercise for me Okay, but if I can still pull 500 pounds off the floor, I'm I'm happy even 450 would make me happy If I could squat three plates and feel like I'm pretty good with it I feel good if I can overhead press 135 for you know sets of eight to ten reps. I feel pretty good I mean if I start to go way below those then I'm like, okay, I need to pick up my volume I know it's exactly so very similar right for me It's like I go I'm not maxing out when I'm the dad bod guy So I'm like what's what I'm working out with so if I'm if I'm benching and working out with 225 comfortably That's good for me. If I'm overhead pressing 135 and working out with that, that's good for me If I'm able to deadlift 400 pounds and work out with that, that's good for me If I'm able to squat 300 plus pounds, that's good for me So those are like my baseline and there's obviously and then this last year There's been times where I've dipped below that and all those and that's always my like indicator of like, okay I'm falling off so that is kind of my My homeostasis or home base whatever you want to call it for or baseline for okay I need to kind of pick up my king versus going looking at my mirror and going like oh man I'm a little fat or a little soft right now or I'm probably two more percent body fat I'm not paying attention to that at all. I'm paying attention to my performance and then also what Justin said Maybe not as much as the uh, you know playing sports Although that's probably the desired outcome from it is I because I put so much energy and effort Into my my ankle and my hip mobility and my shoulder mobility It's just being able to do those things right like I I know right away when I get down into a 90 90 And I start to cramp up that I've neglected that it's like okay I'm not doing this enough that that's difficult again for me So those are all kind of the things that when I'm you know managing, you know the quote unquote dad bod I'm going okay. I need to be able to do these things for performance reasons and for strength reasons I know that I'm probably pretty healthy and I feel better Which is weird and it's still weird for me to to accept that I feel better with where I'm at right now than I did before max, you know When I was training and Lou and I was competing Training that way like you said Sal. I was getting sick a lot more often Um, I know that I was no fun to be around I know that I'm in the gym six seven days a week at least an hour to two hours every day It's just a lot of commitment and a lot of extra stress in my life to do that And it's just not a high priority Yeah, and now make no mistake a fit and healthy dad bod means you look better than 90% of the people around so Again, I want to make that point. It's not uh, you know, what you think the the tv dad bod would be or whatever Is there a mom bod? Yeah thing fit and healthy, right? I think it would be the same thing That's what I'm thinking.  It's not super shredded sucked up, uh, you know looking in the face or whatever Well, the the thing I like about this message is that I think that Part of what discourage at least when I think back to all the clients I trained One of the things that was most discouraging and I remember having a lot of these conversations is We look at magazines and today we look at instagram, right? We look at these models and these people and their their peak shape and many of them driven by their insecurities and their own Fuckin issues and so having a conversation like this I think is so important because that's where most of my clients truly wanted to be yes They didn't want to be you know 4% body fat or like that But they're being told that all the time because that's what they're looking at an advertisement or that was what they're looking at Social media They just wanted to be healthy and fit and when you're if you're driving towards this magazine look or this instagram model Look at that that's extremely discouraging because the reality of it is not only is it not healthy to be that way But even if you get to that point. It's very short-lived. It's short. It's phony a lot of what you see anyways There's lots of photoshop doctored, you know filtered images out there that look really impressive and amazing But again like to get to that pinnacle peak Sort of look it really is a short window to sustain Yeah, it is okay So let's talk about how to get a dad bod like what does the training look like what does your diet look like? What does it take to to get a a healthy and what what surveys say women prefer? In terms of sexiness and attractiveness type of dad bod I think number one the most important thing is to build muscle, okay If you're 12 or 13 body fat and you sit at a desk all day long and you never lift weights You don't have the dad bod that we're talking about you have your skinny fat. In fact, um recently We had max lugavier on the show and he talked about People who were normal weight but metabolically obese. That's the I think that the the scientific term for Skinny fat your health probably isn't very good even though you're not Overweight just because you're the normal body weight doesn't mean you're healthy Building muscle is number one with this look and it's also number one in terms of the health Benefits that you'll accomplish at that 12 13 maybe 14% body fat. So number one Lift weights now. Here's the wonderful thing about Building a sufficient amount of muscle to to give you that look and to be strong You don't need to train all the time right in fact for most men This is no joke for most men anywhere between two to four days a week full body We'll give you everything you ever want in terms of how you look most men three days a week Most guys if you're in the gym, you're training full body Three days a week you're gonna get the the kind of results that we're talking about in fact That's how I currently mostly train in fact whether I'm shredded or not.  You look like you can actually move some weight So exercises to focus on the the heavy compound lifts your your your back squats and your dead lifts and your overhead press By the way, these are important if you want to get shredded too But they're especially important if you're training three days a week and you're only training three days a week or even two days a week Get good at those lifts. Well, I think that's why we highlight You know the the biggest bang for your buck type lifts, you know the the biggest movers because You know like you really don't have to stay in the gym forever You don't have to do all the things all week long to to pull this off It's it's it's really about like what are the most effective exercises and how do I put that together three days a week Is is plenty to get a lot accomplished it is and you want to do the whole body three days a week Maps anabolic is a program by the way that we that's kind of Modeled after this you could also do trigger sessions on the off days if you want to go crazy And add more volume But the core foundational aspect of maps anabolic which is our most by by far most popular program Is this it's this three day a week full body type routine. Well, and this goes back to I mean how this all started man, you know, so over six seven years ago when you first sent me a message on facebook and showed me maps anabolic One of the things that I loved about it so much was I realized that like all the magazines and all the workout plans that I had Messed with and I'd seen All of those were geared around intensity and motivation and you know, these, you know So what's the thing going 75 hard and like everything is this this this hype and around intensity and pushing and no days off And and the messaging when I looked at it I was like man This is so the opposite of the conversations that I was constantly having with my clients my clients My clients want to go 75 hard none of my clients want to train seven days a week None of them want to go beast mode. None of them want to train their legs so hard They can't walk the next day like that's the 1% that's not that's not everybody else Everybody else wants to know hey adam how how little can I spend in the gym and have a good physique? Be healthy be strong be fit and what that looks like is two Maybe three days a week and in order to do it and be very efficient and successful with it It's a full-body routine and and and mostly focused around the major compound lifts And that was what when you send over anabolic. I'm like, oh my god This is it's so it the part about it with the hardest things to to market and sell it Is it it's simplicity Is that we're telling you that we're telling you that hey It's only a couple days a week that you need to lift this way. These are the main lifts You're probably familiar with all of them But this is the way you piece them together and how you train consistently if you do this You're gonna build a great physique.  That's it Yeah, yeah, you know what this makes me. I'm thinking right now about the years I spent doing judo and jujitsu and wrestling And the guys that you would go against that would just I mean, of course, they're very skill based Sports, but the dude the guys that you would go against that would be just That would feel like oxes. None of them were were super shredded I mean, there were definitely shredded people who competed But they were shredded because they wanted to stay within a certain weight class But the guys that didn't really care about that and he'd roll with them in the gym They were you know, they were relatively lean, but they were strong as hell Like they grab you and you'd feel it and it's just they kind of Emphasize that you know that that fitness that you get from being an optimal health An optimal health for the most part for for most men is around, you know Around that range and this is the kind of workout that'll accomplish that look And that health and two to three days a week a full body is very maintainable for most men Right if you if you have a family if you're legitimately a dad, right? You got kids You have a job. You're supporting them That's a doable long-term routine Five six days a week That can be tough that can be tough to stay consistent at for very very long for most people unless you're a fanatic It's very difficult to do well a point I want to make two about maps in a box and we're talking about it right now too is What I love about it is it it offers this This for me, but then it also offers if I want to get shredded my training doesn't have to change It's just this is where the diet part comes. Correct Right. So if I want this this quote-unquote dad bod where I'm kind of hovering around this 12 to 15 comfortable range where I'm strong I'm fit I know that what all I need to do is train like exactly like anabolic Two to three times a week and I have a lot of flexibility on my diet It means I don't have to say no to a drink on Friday night date night with My wife, it means that every once in a while I can eat out and not worry about the calories that I'm intakeing But most of time I'm trying to make good choices a lot of flexibility there But if I decide hey in two or three weeks, I'm doing something where my shirt's going to be off or summer's around the corner I can still follow that routine and just tighten the diet up getting rid of the flexibility Yeah, that's a little more rigid. That's it now as far as diet is concerned This is what it looks like 80 percent of time. You're eating really really really good 80 percent of time you're eating foods that you're you have you know a good macro nutrient profile calories are appropriate It's healthy. It's you know quote-unquote clean 20 percent of time. You're not binging.  You're you're going out to dinner You're having the occasional burger or the occasional, you know, a few slices of pizza or the beer with your friends And for me personally and I love fitness. I love nutrition.  I'm not sitting down saying, okay. I can't eat that mom. Sorry.  I'll enjoy myself So it's really 80 percent of time you're eating pretty well 20 percent of time You're not eating totally bad But you're eating because you're enjoying the people around you and you're enjoying food for its its taste and its enjoyment and this is a diet that strategy that is Totally maintained. I would say this on all the clients that I trained This is a maintainable diet the the the shredded diet, which literally looks like 95 to 99 percent Perfect all the time. That's what it is if for me to get seven percent body fat eight percent I'm eating 99 percent 95 99 percent of the time perfect That is not maintainable for most people it was really funny the transition that I went through with my family after competing because It was almost it was about three and a half almost four years of like really hardcore consistency So for almost four years My family got used to seeing me carry Tupperware turning down going out somewhere like You know, I just brought my own food So I show up or you know, everyone some of my family would ask and be like, what can I make you? So it's you know that you can eat it you can have it and so It took almost about a I'd say two years after that where I finally got to a place where people understood that like That's not my like just because I'm a fitness person. That doesn't mean like that's how I eat all the time I was I was in competition mode Like I was trying to accomplish something really really hard to do With eating out or eating whatever you guys are serving So that was the hardest thing was to get through that Transition and I still would get family members that would be like, oh, are you are you not into fitness anymore? Are you like yeah, it's like no, yeah No, I can I can eat this way and still be healthy and fit I just can't this is what I can't do. I'm also trying to be three percent body fat and get on stage So yeah, I probably just recently got over that maybe I don't know six months to a year ago Did finally like it the compute for the family is that it's I'm normal. I promise Yeah, and also, you know, when you have kids too, I think this is a way better example than the perfect 99 of the time diet because it mimics more of what real life is supposed to be like And uh, to be honest with you, I don't think it's a good way This is something I hated doing Where my kids and my family would eat a particular way and then my meal would be very very different And they're seeing dad do this thing where he's eating but why am I eating this way and you're eating that way? And I will explain to them, you know, and they were real young So I would explain kind of to the point where they would understand But I wouldn't want to live that way. I wouldn't want to live like that all the time I don't think that necessarily is a great Message and children definitely learn more from watching them. Yeah, and you got to think to them going over to their friends houses Like, you know other places where you know, there has to be like that level of Relatability there like so it's not so far out of the norm of you know, what they require versus You know their friends and this so it just it just helps like You know with the friendships and overall feel of like hanging out like you're you're a lot more likely to be asked over to And I think I think it's important why we're talking about diet to that I don't I don't want anyone to think who the people that are weighing and measuring or dial with their food Like this isn't I'm definitely not shaming you I mean, I sure and I and I see tremendous value in doing that I still think that that's an important process of learning what you should be eating for your body So this doesn't mean like oh if you're somebody who's thinking about getting in shape And then you hear mind pump guys say like oh just eat this way or just do this that I still don't think that Everybody at some point in their life should Track measure way really learn about you know macros and calories and what their body needs and what a normal Month or weeks look like of training and totally well I see value in that even if I do another sports example here We have seasons right and so the thing is like you got goals And if you have a goal that's very intense and specific that's awesome. That's amazing But then you know, what are you going to do for all the rest of the time? And I think that you know people don't really think about that as much as when they're in it Like this is going to be how I'm always going to be and so rigid You got to think longer than that and that's important I would say the one macronutrient that I still pay attention to when I'm eating like the protein Yeah, I'm just I'm trying to get and make sure I eat adequate protein which for me For muscle building and strength purposes is anywhere between 150 to you know to 200 grams of protein a day So I'll the goal essentially is eat healthy 80 percent of the time, but also hit my protein targets So make sure I get those that many grand I love I love that piece of advice and hack because We over all the years of training clients one of the things that protein is the most neglected if you're If you separate the bodybuilder community and all the And you just talk about the normal people that are trying to get in shape Protein is is the most neglected macronutrient And it's probably one of the most important and crucial when it comes to building a physique and getting stronger building muscle, right? So I agree with you Sal and what's beautiful about that is it just focusing on that As as a side effect you end up eliminating a lot of things if I'm if I'm just looking at protein and going like Okay, this is how many grams of protein I need and I'm focused on that versus saying I can't have this I can't have that but I'm focused on what I need to get It naturally eliminates a lot of the processed foods a lot of the carbohydrates that I don't need Sugars things like that because I'm so focused on making sure I hit that number And then when ends up happening because protein is so satiating after I get my targets I'm not I don't feel like I've got these cravings exactly So if it's three meals in a day for me, then it's I'm aiming for about 50 grams of protein Per meal and I'll eat that first because that's and that's a that's a big chunk of protein That is and you eat a big piece of steak or some chicken, you know, you're you're going to feel relatively satiated Then you're going to go on and eat maybe your your your healthy carbohydrates your vegetables You're probably not going to want to you know, eat a whole bag of chips or cookies or dessert afterwards So it's a really really good target now the other 20% of the time That's when I'm oh, we're going to have you know, uh, you know burgers and fries or okay I'm eating at my mom's house. She's gonna make that you know her homemade pasta or whatever Then it becomes less of an important thing But 80% of the time that's what's happening and combine that with a good workout You're going to look muscular and relatively lean. You're going to have a nice dad bod fit type of physique Now here's another component that I think is real important. This is a big part of it And I think this is the this is a very important part of it is don't obsess This is kind of the the big part of of this and I'm now I'm speaking to the fitness fanatics So those of us who have a tendency to obsess over diet and exercise Don't do it learn to enjoy the other things in life The important things in life now I don't mean enjoy life in the sense that you're you're going to be uh, you know Hedonistic with your food sometimes people think that's what that's what it means.  That's not enjoying life.  It's literally a more relaxed balanced mental state way. I think even to like we're we're so stressed out In general like just from work and everything else to and family and relationships and You need to you need to really focus on enjoying training enjoying What you're eating and and those things that that benefits you and I feel like It can teeter into a really unenjoyable experience where you're hammering and punishing yourself all the time to to to make those You know those those like really rigid restrictions in those windows of of calories and You know being able to hit all your targets perfectly that you miss sight of of what you're really You know needing to enjoy well This is also why I love the the two to three day week full body type of routine is You know if you're trolley training two to three days in a week I mean that's that you you still got four days four to five other days of the week where you don't have to train So maybe I set it up where I say Monday Wednesday Friday are the days I prefer to train But let's say Friday comes along and Katrina texts me in the middle of the day and or early in the day and says Hey, I want you know as soon as you get off of work Can we shoot out and take max to the beach and I'm like absolutely even though it's Friday? I'm supposed to get my workout after work is over. That's okay I'll push it to saturday where I'll push it to sunday and I still stay on track with my goals and my routine Because I've allowed myself that flexibility like that. That's why versus doing like a body part split Where I need to be in the in the gym Five days a week missing a day because I want to go do something with my son and Katrina All of a sudden throws off that whole routine and now either what I missed a muscle group for that week and now I'm I'm playing catch-up the entire time or I'm stressing over. Oh god. I didn't do this and that's my weak muscle group It's like doing a full body Two to three day type of routine gives me so much latitude or being able to flexibility to move A day over if I if I want to do something that all of a sudden takes a priority like my family Yeah, and you said something to Justin you said enjoy your workouts I enjoy my workouts more in this state Than I do in the more obsessive, you know get shredded state. I talked about earlier how I feel stronger I feel more mobile I'm not worried as much about how I look so I literally have my t-shirt or my sweater on And I'm in the gym and I'm just lifting heavy listening to good music Having a great time having a lot of fun and feeling good It's a definitely a different feeling in the workout and it is almost therapeutic It is and it's less obsessive in the sense that I'm not focusing on the parts of my body that I need to change The way I look I may say, you know, I know I need to hit this part of my shoulder or whatever I don't care. I want to do these this overhead carries because that's more fun Or I want to do this farmer walk because that's a little bit more fun And so the workouts take on a different Feeling and it's it's along those lines of not obsessing as I'm in the gym and I'm just enjoying what I'm doing Well, and then that's the lifting part. It also looks different like when you talk about uh cardio and movement Um, you know when I'm focused on competing, you know You have scheduled cardio sessions and I'm getting up first thing in the morning and doing all this stuff When I'm trying to stay in shape and just maintain that kind of 12 to 15 range It just means being active and making that a part of my lifestyle I mean, this is where I love the things and again This goes back to the average person that I would I would train Is starting to create good habits of hey after dinner we go for a walk for 20 30 minutes Maybe on saturdays, we'd love especially when it's good weather outside We'd like to go out and just go do for a hike for two hours, you know, it's easy It's not like it's strenuous and hard or we got to get in the gym to do it It's just making choices to be active and creating habits around things that you already currently do and creating movement No, the best form of x of cardio that we can label it cardio but the best form Of cardiovascular or activity, you know calorie burning type activity. It's not resistance training Our forms of walking so walking hiking are the best. There's a few different reasons why number one Doesn't right require equipment. It doesn't require tons of mental like setup. Like I'm going to go push myself real hard But also most people can walk Okay, like most people need to learn how to run properly most people need to learn how to do other forms of cardio properly Walking means you just get up and do what we still do It's still not like the world of walley the cartoon when everybody's in there Little floating chairs or whatever. Yeah, people people still can walk Most people can't run but people still can walk or hike Those are my favorite forms of activity and then here's a big one since we're talking about dad bod You know means you could probably have kids You don't have to but you probably have kids if you're if you're literally the dad, right Play you go out and play. What a great way to get some activity take the kids outside and play hide and go seek or tag Or throw a frisbee or some kind of game that requires lots of movement It's one of the greatest ways to do your cardio And here's the best part forget the cardio spend time with your kids and you have a lot of fun So this is like definitely near and dear to me, right? So I remember when we were uh, so when we were at We're sal's at right now, right like the first weeks and You know the first few months of having a baby everybody was was telling me Oh, you know soak it all up and it's so amazing because he sleeps on your chest Soon sooner or later He'll be crawling and then he'll be walking and running all over the place and then you guys are going to be Run around and people kept telling me that like it's going to be it was going to be so awful And I remember Katrina and I look at each other going like I don't know man this This where we're at right now this watching netflix all day long and having the baby sleep on us and you feeding Every every two hours like crazy like we are getting cabin fever And you know being health and fitness people and people that like to be outside and exercise I was so excited for when he when he got to the place where he was running around And now it's become a new habit in my life. So what my routine looks like is When I come home from work The first thing I do I walk straight in the bathroom. I wash my hands.  Am I building a bunch of muscle? Am I becoming the most mobile guy ever like no None of that stuff.  I remember I had to go do my yard work Which was like mow the front lawn mow the back lawn clean at the leaves trim the whatever and I thought to myself Like damn it I'm not going to have time to do cardio and I remembered I said that out loud I'm like wait a minute Oh this dawned on me too. I've been preaching this like this is the latest thing over the last year or two where I'm just like Dude all that energy you're putting on the treadmill could be used around your yard Could be used around organizing things in your house like like doing manual things that are productive and moving Your family yourself everything moving forward where you know otherwise It's just like burned energy out into the abyss. Yeah, and you actually burn more calories So I know years ago when the these those devices that can measure Actual calories burned it was the first one was called the body bug And then remember my clients would wear them and I would track their activity And it was so wild to me to see that they would burn more calories Crushed the calories. Yeah, they would burn more calories on a Saturday when they didn't have any workout scheduled They had no cardio scheduled and I'd see their charts and I'd be like man you burned 30% more calories washing dishes. Yeah, what were you doing?    She's like, oh, that's what that's not working And she goes she she hits it and like literally like four windows of like porno Yeah, this is like day two of then this nanny. That's not how you lost the first nanny


Behaviorism! So that's what we're doing now. Behaviorism, um. Behaviorism, erratical behaviorism, teleological behaviorism, and pathological behaviorism. No, there's four different types. I don't know why they hold. Anyway, it worked. All of these things in a magical way relate to behaviorism. Now the interesting thing is you have to find out why this one, right? That's true. It's in another video and I won't tell you which one. I am wearing a purple shirt in that video. There's your hint. Well, I think I have a flower in my hair, but you'll figure it out. Hair. That's a stretch. So, behaviorism, there's lots of different types. Do not think they're all the same. They're completely drastically different. Skinner's behavior is nothing like Watson's behaviorism. In fact, Skinner's behaviorism is called radical behaviorism. Then you have traditional behaviorism, which was under Watson. We'll go into the separate videos about each one, but you just need to know there's lots of different types. It's a philosophy that led to the science of the study of behavior. There's way more detail than that. You could get like a PhD in it or something. I promise you could.


is about what our youth is and who we are today as a country, as a university. Congratulations Reggie Jackson, you are CUBE alumni. From Silicon Valley, it's theCUBE covering Google Cloud Next 17. Hi, welcome back to theCUBE's coverage of Google Next 2017. Happening in San Francisco, we're shooting live from our 4500 square foot here in Palo Alto in the heart of Silicon Angle. Welcome back to the program. I guess we haven't had a little while, but one that we know quite well. Ron Binkini, who's the CEO of Avere, thanks for joining us. Oh, thanks for having me. All right, so Ron, for our audience, why don't you give us the update? What's happening with Avere, you know, the company itself, and what brings you guys, which I think of you, no offense, you guys are an infrastructure company. That's right. I think of on there, you know, how does cloud fit into the whole discussion you guys are having in your customers? No, that's great. Great segue. So we started out as an infrastructure company and really what Avere learned to do, our whole IP, actually, let me start this way. We started in 2008. Think about where the world was in 2008. People were trying to figure out how to get flash into the data center. And what we did is we came up with a storage system, a NAS server, that knew about two types of storage. It knew that there was very high performance nearby precious flash storage, but that big bulk storage, much cheaper, one-tenth the price disk, was a high latency away. And we're able to take that solution and we started out in the data center. We went after very high performance applications, but showed how you could do it at very low cost. It's great. Nine years later, I mean, storage is infinite and free, right? That's right, that's right. So the good news for us is the world is very much in the same place. The cost delta between flash and disk has stayed a 10 to 1. Both have gotten a lot less expensive, but that difference between the two has stayed. It turns out a solution that knows how to use local high performance flash and store big bulk data high latency away is an ideal solution for the cloud. And really what we're helping customers now is we're helping customers that are in the data center, in the enterprise data center. We're helping them adopt cloud. And it works two ways. We support the gateway model where you can keep your compute on-prem and put your big bulk storage in the cloud and we enable that model without seeing any delta in any change in performance or availability. But we also do the opposite of that. We enable customers to put their compute out in the cloud and now the big bulk capacity could either stay in the cloud or it could be on-prem. So really I think about us as an enterprise data center play just like you said, but now we're helping customers take baby steps and slowly adopt the cloud. All right, so terms I heard from Google this week, they talked about building the planetary scale computer. They talked about Google Spanner, which gives us global, the time synchronization across the globe, the things that those of us with storage background, it's like, boy, these are big-haired challenges. Big words, right. We're talking about some of the things, just physics that we try to figure all that. So how do you guys fit into that? I mean doesn't, you know, GFS, Google's file system, you know, solve all these issues for us? Right, great. So one thing to understand is that enterprise storage uses a very different consistency model than Google storage. So there's a theorem called the CAP Principle CAP. It's consistency, availability, and partition tolerance. And basically what the CAP Principle says is, of those three parameters, pick two, because it's impossible to build a storage system that does all three. And really GFS is all about availability and partition tolerance because they have big, scalable solutions. What it doesn't give you is exact consistency, and that's what NAS solutions do. So NAS solutions are really the high consistency, still partition tolerant, because you have big distributed scale systems, but you don't get that high availability piece. And it turns out in the enterprise, there are times when you need high availability storage, that's what you get from Google's file system, but then there are also times you need high consistency storage, that's what you get from an Avere solution. Imagine a bank account where you deposited a million dollars and then you withdraw a million dollars from two locations, maybe 10 seconds apart. If you don't have a high consistency model, it might be possible to withdraw money from both places. That's what NAS guarantees. Yeah, Ron, I want to get your viewpoint. I'm sure you talked to a lot of your customers. What's their mindset of cloud today, and what are the kind of conversations that you're having when people stop by your booth at Moscone West? Right, so I think you said it right. Google is proposing big, scalable, huge features that the customers are trying to get access to but moving everything from the data center into the cloud, all that wants to get them is a big, scary step. And so really what we enable people to do is to take baby steps. If you want to move a little bit of your capacity to the clouds or petabytes of storage in the clouds, like one of our genomics customers does, you could do that. Your compute and a lot of where they start in storage stays on-prem, but now they're leveraging the cloud for big, scalable capacity. Then we have other customers that want access to the compute and the performance, the scaling you can get. We allow them to get access to that as well. Any commentary on it? I think about just the trend itself. There's no doubt how big cloud is and how fast it's growing. When we look on the data side, Diane Green threw out a number that only 5% of the world's data sits in the public cloud and that's going to shift. We know that there's a lot of compute-heavy workloads that really started out in those environments or leveraging that. There's a lot of reasons why we haven't had the data there. We are starting to see some rapid acceleration. What do you see happening in the environment? I think that's right. I think the 5% number just gives us a window into how big this cloud movement is, how much is still left to be accomplished. We talk about cloud, cloud, cloud, as if it's already happened, but we're only at the cusp of what's possible. That's really what we see is this next big phase of the cloud is ingest, is cloud adoption. It's migrating applications and storage into the cloud. The future's already here. It's just unevenly distributed. That's right. It hasn't quite made it yet. You guys are headquartered in Pittsburgh. I'm out of Boston. I always joke every time I come out here. It's like, okay, I'm going to go spend a week in the valley and in San Francisco. Then I'm going to go back to the real world where I'm not seeing autonomous vehicles in front of me. You guys have some cool autonomous cars driving around in Pittsburgh these days. We absolutely do. Not everybody is fully cloud-native, serverless and everything else like that. What are you seeing in the marketplace? What's interesting you these days? There's no doubt that in the future world, all data, all applications, everything will be in the cloud unless there's a very important reason to have it nearby. We think with our genomics customers, it has to start where the patients are. It has to start on-prem, and then it gets migrated to the cloud. But there's no doubt in the future, all compute, especially the big scalable things that we hear Google talk about will be there. The next five, seven years is all about how we get there from here. Ron, as people look at your company, what should we be expecting throughout the rest of this year as we look at your growing your future? It's all about making it easier to adopt the cloud. You're going to see higher levels of integration with our cloud partners, Google in particular. We do a lot of work with Google. You're going to see big steps as we move forward and make that integration better. You're working with the other cloud players. Yes, this is a Google show, but we want to talk about the environment. Lots of companies they talk to are like, yes, Google is a player, but I talked to plenty of companies that look, three-quarters of my customers are all on Amazon, and that's where a lot of the market is today. So what's the breadth of the offering that you have today? It is. So we support all the three big cloud players. We support Amazon, Microsoft, and Google. What I will say is the Google team is very much focused on the enterprise, just like Avira is. And that synergy helps us a lot. It's really helping us knock down customers and really helping get customers moved into the cloud. All right. Ron, I'll give you the final word to take aways for the week. Anything else you want to share before we wrap? You know, it's exactly what you said. The cloud is coming. Now it's just a matter of how we get there and watching the big momentum shift. Yeah. I think Eric Schmidt said last year we're kind of meet you where we are. He's like, this year it's come on. That was the time. We need to go. I think we understand. We understand how big, you know, cloud is going to be, you know, one of the generational shifts that we're all going to be watching and we're in the thick of it. So thank you, Ron, for joining us and we'll be back with lots more coverage here. We've got, you know, call-ins and people at the show itself doing dial-ins, pulling people in, you know, really broad community at this event. So stay tuned for lots more coverage and you're watching theCUBE.


Graphing rate data is useful because you get a quick visual idea of how the rate varies through the reaction. You can also plot datasets from different experiments and visually compare which ones are faster or slower. However, it's also possible to calculate the rate from a dataset without having to graph it. So we'll stay with the same dataset as on the previous slide. We know that the average rate is calculated as the change in concentration over the change in time. So we can therefore calculate an average rate for each time interval that we've measured a concentration for. Note that the triangle here is the Greek capital letter delta and it means change in or the final value minus the initial value. So for the first two data points, the change in concentration of butyl chloride is 0.0905 minus 0.1 and the time interval is 50 seconds. So this gives an average rate of 0.00019 moles per litre per second. It's worth paying attention to the sign here for a moment. The rate of a reaction is defined to be positive. However, if you study the rate by measuring the change in concentration of a reactant, it's naturally going to be negative since the reactant is being used up. Hence, for this rate calculation, we put a minus sign at the front to account for this. If the data were for the increase in product concentration, then we wouldn't need the minus sign at the front to give a final positive value. Looking at the rate as the reaction proceeds, you can see that the average rate decreases as we go along. This is what the graph showed us as well. We looked at the factors that affect reaction rate in the last video. One of them was concentration. As the reaction proceeds, the concentration of the reactant decreases because it's being used up. That means that the rate of the overall reaction is decreasing as well.