Hi friends, welcome back to my channel and a very special welcome if you're new here. My name is Jen, I'm a certified weight loss and nutrition coach and it's Saturday.  I did my Costco shopping, it's been two months-ish since I've been to Costco and then I hit at my local grocery store as well.  Don't forget to check out the description box down below for nutrition coaching. I do offer personalized to you macros and calories. Highly recommend, this is how I've lost and maintained 140 pounds weight loss as well as one-on-one coaching if you would like to chat with me directly. Links to discounts to my favorite things and come join our Facebook group. We would love to have you are all down in that description box. So let's head on to the kitchen for this massive grocery haul. So the first part of my massive haul is from Costco. I think it's been two or three months since I've been to Costco and we needed toilet paper, paper towels, I needed protein shakes, few other staples and then of course I found some new food find, some exciting things. So let's jump in to the Costco haul.  I was trying to decide between these and premier but I had bought those couple of cases of pumpkin, spice premier which is my favorite. So I opted for the fair life and then I bought a case of pure protein bars. It has been so long since I've had pure protein and I actually really like these protein bars. They have 20 grams of protein and with all the trips I have coming up I'm going to really heavily rely on protein bars, protein powders, protein shakes to get in my protein. So I grabbed this, it was currently on coupon. I grabbed some fruit cups for Troy. He likes to take these with him when he goes out and about. He likes to have them on hand. They're really good for cottage cheese and they're just an excellent price at Costco. And speaking of excellent price, the Chobani Zero Sugar Yogurt which is my all-time favorite was on coupon for less than $10 for 16 of them which is an amazing deal. I mean an amazing, amazing deal and it's my all-time favorite yogurt. I did pick up the mac and cheese cups for Troy since I am going to be gone traveling I thought this would be just really easy for him to add water, throw in the microwave and then this is a new find for me. This is from the brand Choc X Zero which is a low sugar organic chocolate company. It's 69% cacao and this is the dark milk chocolate toffee almond and sea salt snaps. It's a long name and they're only 80 calories a piece which I thought was a really good deal. There was no weird ingredients in here. I checked to see if there was urethra tall or any sugar alcohols and nothing questionable at all and they are also a gluten-free chocolate. Less than $10. So again, I just thought that would be really easy to have for a pre-portioned sweet treat and I can take them traveling. I also picked up zip-fizz. Troy loves this. He puts one of these in his water. Dietary supplement, just a lot of really, really good vitamins and minerals. Nondrause allergy medicine. It's such a good deal at Costco so I picked that up and then this is Troy's favorite bread. This is the Dave's killer bread, white done right. I also like this bread as well. Nice clean ingredients and a really good white bread. If you're a white bread person and you want a better option, this one is definitely a better option. I also picked up some Vital Proteins Collagen because it was on coupon and I want to say it was $22 which is about $10 off the normal price. So that was a steal. And then of course dog treats. These were on sale. So first is the beef sticks with grass-fed beef. I was actually excited to see that for dogs and there's no weird ingredients. It actually says wheat-free, corn-free, poultry-free and by-product-free. So I grabbed those and then these are really good too from the Blue Buffalo brand. These are the chicken and apple sausage bites. My dogs really like those. They're nice and soft. Toilet paper, that was one of the main reasons I made my trip to Costco. And then they had their pumpkin seeds on coupon. This was $6 and this is the Go Raw brand. This is a very expensive brand. A tiny bag of these at sprouts is $6 or $7 and this was $6 for this huge bag. There's eight grams of protein in pumpkin seeds. Eight grams, which is amazing in a quarter cup. It's something I love putting on my yogurt bowl. I pretty much add pumpkin seeds to every single yogurt bowl. So I will definitely go through those. And then these were on coupon as well. This is from the brand Country Archer and these are their grass-fed beef sticks but these are the minis. There's zero sugar and four grams of protein per little stick and they're only 45 calories. So I thought again, this is great for me to take with me when I travel. They're 100% grass-fed beef, nice clean ingredients and they're not a turkey stick. Sometimes I get tired of turkey sticks. This is an actual beef stick and I just love that they're minis. You can have one of these and a cheese stick for a perfect high protein snack. We were completely out of pasta sauce so I picked up the double pack of Raios. This is the cleanest ingredient, most delicious sauce. And then I did grab Troy his four bean salad. He loves this and Costco is again, just a really good deal, less than $9 for two jars. The chosen foods, avocado, oil, mayo was on coupon for $6. Also an amazing deal. You would pay that for a tiny jar at the grocery store. And then I did pick up the double pack of pepperoni. I bought this before we throw one of these in the freezer and then the other one we throw in our fridge. And it's great just to have a pepperoni on hand, especially because I bought this. This is the Molonaro's Pizza Kiss. This is an organic pizza starter kit. So you're going to get the crust and the pizza sauce. So I'm gonna make pizza tonight for dinner and this is less than $5 for four pizza crusts. And I like that because you can make whatever kind of pizza you want. You could do veggie, Hawaiian. We're gonna do probably pepperoni, red onion. We'll see what else we put on our pizza, but that was a really great deal. Also on coupon were the Tyson Crispy Chicken Strips. I bought a salad kit and I thought I would put these on the salad kit. I also have the just bear, but I thought these would be just something a little bit different. And this whole bag was $11. And this was very exciting. I love tapes, tapes, bake shop makes really good cookies and they're really good ingredients and they have their pumpkin. So of course I had to pick them up. You get two cookies for 140 calories. I usually just eat one. They are crispy and thin and they're just really buttery and really, really good. So I couldn't pass that up. Paper towels, again, another reason we went to Costco. I also bought a case of water that is already put away in the garage. And then the Creamy Dill Pickle Salad Kit. This is one of my favorites. You actually get two of them for $7. And that's what I bought the chicken for was some protein to add to the salad kit. So I think maybe we'll do that for dinner tomorrow night. We'll have pizza tonight for dinner. And then I did pick up a variety pack of sliced cheese. We go through a lot of cheese and this is Swiss Colby Jack, Cheddar and Monterey Jack.  Love that these are organic. Love that they're small. I've been loving apples and peanut butter. That's been one of my very, very favorite snacks. I've also been dicing up apples and putting them on the light and fit caramel apple yogurt for more apple vibe. And it's so good. Plus you can get all the fiber from the fruit. So I picked those up as well. So that is everything from Costco. Let's jump into the rest of the haul. So the rest of my grocery haul for the week came from my local fry store, which is a Kroger store. I am currently on a little trip when you see this grocery haul. So a lot of this is for Troy while I am gone. So let me show you what I picked up. I did grab him some more of the Thomas English muffins. My favorite's the sourdough. I think the sourdough is the best. I eat these as well, but he asked for these to make some breakfast sandwiches while I'm gone. And then I did pick him up a couple of frozen pizzas. We like thin crust. So I did get an extra thin crust pepperoni pizza from the Kroger brand. And then a self-rising three meat pizza. Some poppy seed muffins for him. I thought that would be a quick, easy breakfast. And then these big peanut butter cookies just so that he has a little something sweet on hand. I also grabbed some french fried onions. I'm going to be making one of our favorite casseroles, our all-time favorite casseroles. A little bit of a spin on it. This is a different recipe, but pretty similar to the one we make a lot.  So stay tuned for that. So I did need some french fried onions and also some chicken broth for that recipe. He asked for some salami so that he could do salami, cheese and crackers. We have tons of cheese that you saw me haul it from Costco, the cheese slices. So I just grabbed these little salami rounds for him. That'll make it easy for meat, cheese and crackers. And then I picked up a couple of these cracker barrel bites. This is extra sharp yellow, extra sharp white, and then little mini ripped crackers. These are a great quick snack. And these were on sale for $1.34. So I picked up two of them. We also were almost completely out of sour cream. So I grabbed some Daisy Light. And then for when I get home I want to make sure my fridge, my house is stocked with healthy food. So I grabbed two of the good culture cottage cheese. These are actually currently on sale at Kroger stores. This is my favorite cottage cheese in the whole world. So I picked up two of those. And then I'm going to have this today. It's been a long time since I've had a vitamin water and this flavor coconut lime just sounded really, really good. So I'm going to throw this in the fridge so I can try it out, test it out later. I'll put here on the screen my thoughts because I'll try this before I edit this video. Oh, it is zero points. It's only five calories for the bottle. I grabbed some deli roast beef for him so that he can make some sandwiches while I'm gone as well. He asked for sandwich stuff and meat, cheese and crackers and frozen pizzas. So I hooked him up with everything he asked for. And then I did grab quite a bit of cheese because we are out. We used all the cheese that we purchased last week. So a bag of light shredded cheese.  The private selection brand was still on sale for 2.99 a bag. So I have the aged cheddar blend and the chef's blend. These two are probably my favorite. Anyways, such good cheese. I love the thick cut so much. And then while I was getting my cottage cheese, the Daisy sour cream, Daisy guy was there stocking and he actually gave me coupons for free Daisy sour cream dip. So these I guess are new to the Daisy line. I will tell you that Daisy has nice clean ingredients in their cottage cheese. So if you can't find good culture, Daisy is one of the ones that doesn't have fillers and carrageenan. So I do buy Daisy a lot. Like I said, I bought there at sour cream but I got these for Troy. I thought he could have these while I'm gone. And then of course I can dip veggies and things in them when I get home. So I have the French onion and the creamy ranch. And again, he gave me free coupon so I didn't have to buy either of them. But I did buy some chips for Troy so that he could have chips and dip while I'm gone. Speaking of chips, when did they become so expensive? The name brand, ruffles and lays were for something a bag and the family size bags almost $7. I remember when you could get chips for $1.99 a bag, crazy. These ones, the Kroger brand were $1.99. The ingredients are the exact same.  So Kroger it is. And then I did pick up some water enhancers. These were on sale for four for five. I wanted to take some of these with me on my trip. It still counts as water if you put flavoring in it. So don't think it doesn't count as water and if it helps you get in your water, flavor it however you need to flavor it. So I grabbed a sun kiss, a starburst blue, a starburst pink and then the Sonic Ocean water. Again, it's just an easy way to get in your water. Gallons of skim milk for Troy. He goes through a couple of gallons every week and then we were out of our grated Parmesan cheese. I don't typically use this. I like the fresh Parmesan, but Troy uses this a lot. So I picked up another one and then I also just grabbed a pizza sauce. We've been making pizzas a lot lately and I've been using just marinara sauce and I thought, let me get some pizza sauce. Just have it on hand. So I grabbed the Simple Truth Organic and then Troy also asked for tortillas and these were two for five, which is a really good deal for the big La Bandarita burrito size. So I picked up two packages for him and then just a little bit of veggies because I bought quite a bit of fruit at Costco and I still have some fruit on hand and he doesn't eat a lot of fruit while I'm gone and I didn't want it to go bad. So I did get some green leaf lettuce for him for his sandwiches, a red onion and a regular onion for recipes and then I needed some broccoli for that casserole. So I picked up the frozen chopped broccoli. So that will round out this massive grocery haul. Let's go ahead and jump into what's on my menu for dinners and as a reminder, there is no meal prep on Monday because I will be out of town. So here's what is on my menu for the week. Like I mentioned, I'm out of town for the entire weekend but on Monday I am making that cheesy chicken, broccoli, rice casserole. You'll see that on Wednesdays what I eat in a day. That's what I picked up all the ingredients for. We'll do leftovers on Tuesday to finish that up and then I didn't make the beef barley soup this last week. So I'm going to make that on Wednesday and then that way we'll have that as well for the week. Thank you for joining me for this massive haul. I hope you enjoyed seeing everything I picked up from Costco and my local Kroger store. We had fall foods, we had new food finds. It was a really good grocery haul. If you enjoyed it, give it a big thumbs up. Again, subscribe, turn your bell on so you never miss a future video. Check out that description box for nutrition coaching, links and discounts to my favorite things and come join our Facebook group. We'd love to have you. Thank you for watching. Don't forget there is no meal prep on Monday but I will see you tomorrow for a video as well as next Wednesday for what I eat in a day. Have a fantastic weekend. Bye.


Hi, my name is Holly Grant and I'm the owner of Pilates PT and I'm going to take you through my version of the WASP workout today inspired by the film star, Evangeline Lilly. So if you guys want to start in the middle of your mat, so just make your way back just a little bit, we're going to start with a bit of a warm-up, feet hip distance apart, so arms up over your head into prayer, look up, reach up to the ceiling and then start to push your arms over to the left and push your hips to the right into a half moon position. Lovely, we've all gone in the right direction, so arms over to the left, keep reaching especially through your top arm, your right arm, push those hips to the right, hold it there, keep reaching, start to think about how your body looks from the side, try and keep your ribs in nice and flat, reach one little bit further and then come back through to the center, reach up, take your arms over to the right, push your hips over to the left and pull that top arm over, pull through that top arm, your left arm. Think about how you look from the side, keep those ribs drawn in, keep your core active, push a little bit further and then come back through to the center, stay lifted, look up at your hands again, now soften your knees and roll down slowly, a vertebrator time, bringing your hands down towards the ground, let your head hang down nice and loose and hold it there, so relax your heads guys, let the head be nice and loose, get rid of the crease in the back of your neck, bend and straighten the legs a couple of times, try and loosen off that lower back, bend and straighten, bend and straighten, give your head one last shake out and then slowly roll all the way back up, a vertebrator time, drawing in your abdominals until you get to the top, now take your hands behind your back, palms facing in, fingers down, lift the chest, look up and start to lean the body backwards into a very small back bend, squeeze the elbows together, lift from the chest, hold it there, allow the ribs to pop and breathe, if you feel pain ease off slightly, final three, look back even further, relax your jaw, two, one and slowly come back to standing, into a little bit of a high knees for me now, so I want you just to start by jogging on the spot and start to take your knees up higher and higher, lovely, lean backwards, you'll get those legs up even more, put your hands out hip height, just to double check those knees are going up as far as possible, good, start to feel the heart rate lifting, start to feel a little bit warmer, when you land your heels gently touch into the ground so you're really starting to loosen off your ankles a little bit higher and a little bit faster, final four, good, three a little bit higher again, final two, come back to a jog and slowly come to a stop, so that is your warm up, now into the main workout we're going to do each exercise for about 60 seconds, starting with squats, so feet hip distance apart and parallel, we're going to sit down, reach the arms forwards and as you stand up, bring the arms back, squeeze the bum, same again squat down and reach and press, push through your heels, so I like to keep my toes lifted, try not to allow the heels to lift and as you go down really think about your posture, try not to stick out your tail bone or hunch over, lovely, push through those heels, squeeze the bum at the top, but don't overextend, don't lean backwards and open the hips too much, keep this going, reach and pull back, lovely, standing up nice and tall at the top when you get there, final four, squeeze your bums, two, lovely, do one more and walk towards the back of your mat away from your weights, into lunges, opposite arm, opposite leg, reaches forwards, so if you're stepping forwards with your right foot, left arm goes up, join me when you're ready, you step forwards with one leg, look up at the opposite arm, now just make sure that you're bending both of your knees, lovely, so your back knee almost touches the floor, look up at that hand as you reach, good, keep that going and press through your front foot to come back to standing each time, so you really activate your front glute, lovely, take a longer step each time if you can, push through that front foot, really nice, let's do your final four, press three, keep your core active, don't let your ribs pop, last two and last one, well done guys, grab your weights for me, we're going to come into some jabs, stand in the middle of your mat facing me, feet hip distance apart, soft knees and the weights near your chest, we're going to punch twice with the left hand and twice with the right hand, two with the left joining when you're ready, two with the right and punch and punch, the palm faces down as you punch, now allow the hips to move just a little bit, so you're not drawing too much tension through your lower back and lovely and punch, punch good, almost like you're dancing, nice and bouncy in those knees, watch that your core is active, the weights are not pulling you over and putting pressure in your back, good and punch and punch well done, almost there, make sure you're breathing and make sure you're pulling up through your pelvic floor, almost there, let's do final four, good and three, nice and soft through the knees, two and one more, bicep curls, soft knees, tailbone tucked under palms forwards, we're going to exhale as we curl at the elbow and inhale as you slowly release, lovely, keep an eye on those wrists, keep them nice and neutral, so don't let the weights pull on the wrist, keep the wrist from knuckle to elbow completely flat, knees are soft and just watch that you're not starting to stick out your tailbone or pop the ribs, so keep the core nice and active, really really good, collarbone nice and wide, good and pull, remember to breathe, I like to exhale as I curl, inhale release, if you want to go slower, if these feel quite light to you then by all means do the slower you go, the heavier they're going to feel, let's do four more, breathing, final three, keep the tailbone tucked, last two, last one, interlateral raises, keep those knees soft, palms face in, we're going to exhale to lift the arms up to shoulder height and slowly bring them back down, exhaling as you lift, no higher than the shoulders and slowly releasing, keeping the shoulders nice and low as you lift the arms, exhale lift and inhale release, now as you do this one just think about what you look like from the side, again make sure you're not popping out your ribs, stay neutral through your spine, the slower you move the arms, the heavier these weights are going to feel and breathe, exhaling as you lift, well done guys, pulling up through the crown of your head, just watch as you lift your arms, you're not lifting your whole shoulder girdle, keep the shoulders nice and low, almost there, final four, pull up through the pelvic floor, lovely, let's do three, shoulders should be starting to warm up a little bit, two and one more and into shoulder press, so palms facing forwards, elbows nice and low, keep your core active and as you exhale you press the arms overhead and on the inhale slowly bring them back down again, exhale lift the weights, tap them together at the top, slowly resist on the way down, exhale lift and inhale to release, lovely, on this one you are more likely to lean backwards as you lift because you're a longer lever, so really activate your core, keep the ribs in, nice soft knees, good lots of pelvic floor, the pelvic floor helps to switch on the abdominals and again I shouldn't be able to see anyone's ribs poking out too much, if they're poking out we're leaning backwards, good let's do three more, almost there with the arms, last two and your last one, slowly bring them back down, now into triceps, I want you guys to lean forwards a little bit, soft knees make sure not hunching over, we're going to have the arms out and front palms face each other, pull the elbows back, squeeze between the shoulder blades and then gently release, exhale to pull and inhale to release, use the breath to really help to keep the core active and as you pull those elbows back you squeeze between the shoulder blades, right on guys, really think about what you look like from the side, no hunching over but also we don't want the tailbone sticking out so maybe tuck the tailbones under just enough, eye line is at the end of your mat, good and try not to let the chins come to the chest, almost there, lovely the last exercise for the arms in two more will be reverse flies, one more, now we're going to stay in this position, this time keep your arms straight, we're going to exhale to open that crucifix, slowly release back together and again exhale to open and gently release, keep a slight softness at the elbow but other than that the arms are straight and just check now that you're starting to get a little bit tired that the tailbone is still tucked underneath, so if you feel like you're sticking out your bum try and tuck under using those abdominals, lovely, every time you open out those arms think about the shoulder blades drawing together behind you, almost there let's do three more of these, lovely last two, your last one and then finally we can get rid of those weights, so don't guys just get rid of them, pop them off your mat, we're coming down onto our backs now so lie down on your back, knees are bent, feet flat down on the ground and get yourself nice and comfortable, arms down by your side, palms facing the ground, as you exhale I want you to slowly lift the head and shoulders up, reach towards your heels and on the inhale slowly roll all the way back down again, same again as you exhale curl up, reach the fingertips to the heels and inhale control the release back down and keep this going, exhale as you curl up really think about those ribs coming down to meet the hip bones, really nice, try and keep your neck in alignment with your spine, so if you imagine you have a tennis ball under your chin that you're just about holding on to so we're not squashing it but we also don't lose it, remember that when we crunch we're really sliding the ribs towards the pelvis so don't just nod the head, now we're going to do three more like this then we're going to speed it up a little bit, two more, now on the next one we're going to come up, we're going to do two pulses whilst we're up there, so we pulse pulse come back down, exhale come up, pulse pulse and come back down and keep this going, you're going up twice and down and we come twice up and down, so it's a little bit faster and we reach reach release and reach reach release, four more like this, if you're feeling it in your neck take a little rest, really focus the effort from the tummy, at the end we're going to come up, we're going to hold it here and keep pulsing for me, sliding the ribs towards the hip bones, three two last one hold and slowly come all the way back down again, now if you guys leave your arms here push your lower back into your mat and bring your legs up into tabletop and then straighten them up to the ceiling, now make sure your lower back does not leave the mat, we're going to lower the legs as low as we can keep that imprint position, exhale pull them back up, so again inhale with straight legs, we let them fall away only as low as you can keep your back against the ground, exhale bring them back up, lovely try and keep those legs nice and straight if you've got tight hamstrings you can do it with slightly bent knees and if you feel this in your lower back you have gone too low, this should be an abdominal exercise, we've got three more and exhale to bring them back up, lovely guys last two, try not to use your arms too much to cheat, on the last one take your legs down and hold our little scissor kicks or flutter kicks with those legs without losing your imprint, no backs arching off the ground, four, three legs a bit lower, two, one and hug those knees in towards your chest, well done and a quick rock side to side, now keep your legs in tabletop, fingers to your temples for me, now lift the head and shoulders up away from the mat, we get one leg out, one leg in and we switch and switch, it's almost like we're cycling, now opposite elbow, opposite knee, so we twist towards the leg that's coming in towards you, so keep those legs going and rotate, rotate and this is your speed, you twist and twist and exhale and exhale and if you start to feel it in your neck at all you can always have your hands behind your head, but try not to pull your head up too much, really nice guys, your abs should be slightly on fire, final four, keep coming up a little bit higher, three, two, one more, hug your knees in, come down and rest, now I'd love to say that's your last ab exercise but you've got one more, so when you're ready I want you to come up onto your bums for some v-sits, feet on the floor out in front of your knees bent and arms reaching out, now you're going to round your spine and roll back a little bit so you're on the back of your sit bones, one leg up to tabletop and then the other, now as you inhale you're going to straighten out your legs and lean back as far as you can keep your balance, exhale, hinge at your hips and draw your body back in, same again inhale slowly release back and exhale pull back in, good the lower you go with your body the harder you're going to work, so if you do want to come all the way to the floor then you can and exhale to pull back in, hovering off the ground is going to require a little bit more control and keep this going, final four, if you feel it in your lower back take a rest, final three really nice guys, think about the tennis ball under your chin because this is still an ab exercise, last two, now on the last one we're going to go out, we're going to hold it there and hover for three, two, one and lie down, hug your knees into your chest and relax, take a quick rock from side to side really hug your knees in, stretch out your lower back, lovely we are almost there, we're going to flip over for some push-ups, now you've got two options here but don't force yourself to do the full plank version, so push-ups you can either be in a half plank so diagonal line from knees to shoulders or we can be up in a full plank, now we're going to do the tricep push-up version, so as you bend the elbows on the elbows tight to the side of the body and press, so half plank we're down on our knees join in when you're ready, we bend the elbows into the sides of the body and exhale to press, so those elbows should almost brush your rib cage and at the top if you start with the creases of the elbows pointing forwards then you know that when you bend your elbows they're tight into the sides of your body, so if you're in your full plank version and you're starting to flag or your hips are dipping too low drop those knees, keep the collar bone nice and wide it's never worth pushing through in full plank if you feel it in your back not your tummy, almost there guys let's do final four, nice and slow and controlled, three, two and child's pose knees down, sit back on your heels arms overhead and just hold it there try and bring your body down through the ground and relax, so for your cool down onto hands and knees and we're into a cat cow stretch, spread the fingers nice and wide, middle finger points forwards, knees under your hips now big breath in as you exhale I want you to round your spine tuck your chin press into your knees and hold it here for me the position you're looking for is so that you look like the letter N or you look like a bridge really tuck that tailbone under scoop your belly button in and hold it here for three more big breaths press into those wrists two one now go the other way lift up your bum lift up your head and pull the shoulder blades back and down and hold it here so from the side now we should look like the letter U or our spine should look like the letter U make sure you're not flinging your head back keep it in line with your spine one more big breath and then go back into your flexion exhale round the spine inhale to stay here and now we're going to exhale into extension so a bit more of a flow now lift the head lift the tailbone shoulders back inhale stay and then exhale into flexion now keep rocking between the two inhale to hold exhale to move into that extension, tailbone up shoulders back one more each way for me loosening off your back last one into extension and then find halfway your neutral spine into a pigeon stretch take your left knee and place it behind your left wrist and just wriggle the left foot to the right hand side of the mat now slowly walk your right knee back bring your body down towards the floor so our left knee is out in front of us we've bent the knee the foot is almost touching the other side of the mat and you're bringing your body down now if you want to reach the arms further out in front of you and hold it here then please do bring your body down as close as you can if you had a block you could always pop that underneath your left hip and just breathe every time you exhale imagine sinking closer to the floor bringing your ribs closer to that left knee and three two now put your hands underneath your shoulders and use your hands to push yourself up and then swap those legs over so i come back to four point kneeling first right knee behind your right wrist and then let that right foot come to the left side of your mat walk your left knee back bring your body down and then again start to walk your arms out in front of you and hold it there so your right knee is out in front of you now draw the body down reach those arms further forwards and every time you exhale release a little bit lower you may find that you're better on one side or looser on one side than the other and breathe three two and then onto your hands again and push yourself back to kneeling take your knees as wide as the mat bring your toes together and sit back into one final child's pose push yourself back first and then walk your hands forwards and push your ribs out towards the floor relax as much as you can press the arms away so you push your bum back further three two and then slowly from the base of your spine roll all the way back up to kneeling good in your own time come up to standing we'll finish with one final roll down as we did at the beginning feet hip distance apart and parallel arms up over your head into prayer look up reach up and we're going to soften our knees and roll down one vertebrae at a time drawing your arms down towards the ground as low as you can go now let those arms just hang here relax the back of your neck there should be no crease in the skin at the back of your head here i want you to nod your head yes shake it no roll your shoulders shake out your wrists and then very slowly start to roll back up using your glutes core engaged a vertebrae at a time when you get to the top roll your shoulders shake out your head and that's you guys done i hope you enjoy the wasp workout and you can continue it at home


Hello, my name is Ishaan Singh. I'm 15 years old and I started coding at the age of around 7 or 8 and I want to talk about how this isn't as impressive as many people think it is and how you can get more kids to do this sort of thing with Pi Arduino or what I like to call the combination of Python and Arduinos. Most of you might be familiar with Arduinos, but just in case you aren't, Arduinos are electronic boards on which there are a small microcontroller which you can use to control different inputs and outputs such as motors or LEDs or other sorts of things. You can use them to create complex robots or you can use them to create fun simple things as well. The main thing is that they are programmed in C++ or a modified version of C++ most of the time. Here is me winning GCI which is a Google coding competition. Here is me at age 11 desperately trying to convince a room of adults that my Arduino project is worth something which is identical to what I'm doing right now so I guess nothing much has changed. I want to talk about how my dad tried to get me into coding which was on this train, the Doronto Express. I still have scarred memories of that train because of this. He tried to show me his fintech level enterprise Java code to try to get me interested in what this even was and his thought process was a little sane I guess. It was about oh it's so cryptic maybe I could get interested in that just from how confusing it is but it just doesn't work that way. You need to introduce at a simpler level. So the next thing my dad tried was using scratch but the problem with scratch is it goes in the opposite direction. It's too simple for its own good. You always seem to treat it as a toy rather than see the expanded possibilities that can be done using this kind of technology. So my solution was PyFarmata. When he got me into the Arduino I used C++ which was fine for me but to get even younger kids into it I think this is the way to do it. What I mean by my solution is I use this in order to teach kids in my city Pune in part of multiple workshops comprising ranges from as young as 6 to as high as 11 or 12 to teach them the basics of the Arduino and to get them really excited. We use a library called PyFarmata and PyFarmata is basically disguising itself as if you're putting code onto the Arduino when in fact there is code already loaded onto the Arduino which and the Python code is simply communicating with the Arduino in order to achieve its goals. And this is real Python code. It has imports, it has while loops, it has objects, it has if statements, you know, all that stuff. It has the advantage of being not too simple like scratch. It has real syntactical mistakes that you can make. It has real advanced concepts that you can teach the children using simple things that they can easily understand like objects using real LEDs or real piezos and stuff like that. And I think the main thing for me is that just the simple thing of a blinking LED on an Arduino with a simple kind of circuit will just make kids infinitely more excited than a blank blinking cursor. Fundamentally, for me, it seems like there is a physical interaction that makes younger kids especially very, very interested. For me, the proof is in the pudding mostly. These are some photos from our workshops and you can see that they are pretty engaged with the circuits, with coding and they see the kind of infinite possibilities that are there in this kind of thing. Many of them come back to me and come up with outlandish ideas for what they can do with this. Somebody came up with an automatic chess playing robot and this kid was six. He had never been exposed to Google's chess playing, AI or anything like that. He came up with this idea knowing only this kind of very, very simple physical interactions are possible. So somebody else came up to me. He was eight and he talked about talking solar system project that he had already built a solar system model and he wanted to make it so that if you pressed buttons on the planets that the Arduino would talk to you. It would actually say something. We had introduced him to speakers like 12 seconds ago and he came up with this idea. So I just wanted to just think about this. If you're trying to introduce your kids into programming, it's not to say that if you're a programmer, your kids have to be a programmer, but in this day and age, it's especially important. So yeah, if you want to contact me for whatever reason, you can message me on Reddit or email me. Thank you very much.


Welcome. I welcome you all to this lecture in the course, Sandhi in Paninian Grammar. In this lecture, we continue studying At Sandhi or the Bowel Sandhi. We have already stated that At Sandhi can be broadly classified into two groups. The first one is Ekasthanika Ekadesha and the second one is Dvisthanika Ekadesha which is mentioned on this particular slide, Dvisthanika Ekadesha. Ekasthanika Ekadesha is one substituent and one substitute, Ekasthani and Ekadesha. We also stated that there are two instances of Ekasthanika Ekadesha namely, Yen Sandhi and Ayavaya Sandhi. Yen Sandhi is stated by the Sutra Ekoyanachi and Ayavaya Sandhi is stated by the Sutra H.O.Yavaya and some more Sutras. We studied these Sutras along with the template examples and also the specific examples illustrating these templates. We also noted the fact that the concept of Savarna applies over here, the concept of Uddeshya Vidheya Bhava that applies over here and then the principle of correspondence. Also, the criterion for the selection of the substitute in place of the substituents was also studied. After having studied these two instances of Ekasthanika Ekadesha, we then moved ahead and we started studying the second classification namely, Dvisthanika Ekadesha where you have two Sthanis and one Adesha. Two substituents, one substitute, Dvisthanika Ekadesha. This is stated by the Adhikara Sutra Ekah Purvaparyoh, 6184. Ekah Purvaparyoh has got two padas Ekaha 1 slash 1 of Ekha meaning one substitute and Purvaparyoh is 6 slash 2 of Purvapara namely previous and later. Purvaparyoh means in place of previous and later sound. What this sutra means is the following. One substitute takes place in place of two sounds namely, the previous and the later. This Dvisthanika Ekadesha can be illustrated in the form of a diagram in the following manner. When you have a plus b, a immediately preceding b and b immediately following a. So, a and b are in close proximity, a and b are in the Samhita mode then in place of a and b, in place of them both substitute 1 namely c. So, the input over here is a plus b and the output is just c. So, this is one sthani, this is another sthani. So, they both are the sthanis. So, this is Dvisthanika Ekadesha stated from 6184 up to 6112, there are five instances of Dvisthanika Ekadesha. They are Guna Sandhi stated by the sutra Adgunaha 6187, Vrindhi Sandhi stated by the sutra Vrindirechi onwards, 6188 onwards then Pararupa Sandhi namely stated by Engi Pararupam 6194, then we have Savarna Dirghah Sandhi stated by Akash Savarna Dirghaha 6111 and finally Purva Rupa Sandhi stated by the sutra Amipurvaha 6117. In this lecture, we shall be focusing on the Pararupa Sandhi and we shall try to understand this particular sutra Engi Pararupam first. So, let us study Pararupa Sandhi and the sutra Engi Pararupam. Engi Pararupam is 6194, this sutra has got two padas Engi and Pararupam. Engi is 7 slash 1 of Eng, Eng is a Pratyahara which covers the sounds in the third Pratyahara sutra namely A and O. So, Engi means immediately before Eng that is immediately before A and O. Pararupam is 1 slash 1 of Pararupa, Pararupa means later form. This is 1 slash 1, so this is the substitute. Aat is 5 slash 1 of short or long A. Upasarga is 5 slash 1 of Upasarga which means immediately after a proverb or an Upasarga. Dhatau is 7 slash 1 of Dhatu which means immediately before a verbal root. Ekappurvaparayoh is the Adhikara which means one substitute in place of two namely the earlier and the latter substitute events. Having put all these meanings together we get the meaning of the entire sutra Engi Pararupam. This is the meaning immediately before a verbal root that begins with Eng namely A and O and immediately after a proverb that ends in short or long A in place of both one substitute in the form of latter sound takes place. So, I repeat immediately before a verbal root Dhatau that begins with a Engi and immediately after a proverb Upasarga that ends in short or long Aat in place of both Ekappurvaparayoh one substitute in the form of latter Pararupam takes place. So, we have a situation where there is a proverb or an Upasarga at the end of which comes a and then it is followed by a verbal root or a Dhatu which begins with either A or O. So, if we have a proverb plus Dhatu a proverb ending in a Dhatu beginning with A or O as the input and then the output generated by 6194 would be just A or O in place of both A and A or O. So, if we have pra plus Ajat for example, pra has got a at the end and pra is a proverb and Upasarga listed in the list of Upasargas pra, para, apasam etc followed by the verbal root Ajat which begins with A. So, now this is Engadi Dhatu preceded by an Upasarga at the end of which there is a. So, pra plus Ajat and now in place of this a and A we place the latter substitute. So, we have pra A and Ajat and therefore, we have pra Ajat as the finally derived form. Now, this is also the scope of the application of the Sutra Vradhirachi which brings about the Vradhisandhi. Vradhirachi requires an a before and a following immediately. So, a plus a this is the scope of application of Vradhisandhi, but there are no further environments specified for the application of the Vradhisandhi and the Sutra. In this case however, there are additional requirements in terms of environments. For example, this a should not be any a, this a should be a final part of a preverb or an Upasarga. This is one condition and this a should not be part of any element, it should be part of the verbal element only. So, these specific environments, these restricted domains of application are there and therefore, this rule cancels 6188 and therefore, in this case we do not have Vradhi, but we have only the Pararupa. In the other domains, Vradhirachi would however, apply. After having seen the main Sutra stating the Pararupa Sandhi, let us now also examine some other Vartika statements stating the Pararupa Sandhi and these statements are extremely important. These are the three Vartikas that we shall be studying now. The first one is Ewe Chaniyogay. The second one is Shakan Dhvadishu Pararupam Vacham and the third one is Otvosthayoho Samaseva. Now these Vartikas, they talk about some special forms that cannot be covered by the earlier rules and so, these are the exceptions to the rules that were stated before. As far as Dvisthanika, Ek Adesha is concerned. Let us study these Vartikas one by one. First, let us study Ewe Chaniyogay. This Vartika has got three padas, Ewe, Char and Aniyogay. Ewe is 7 slash 1 of Ewa and this Ewa stands for its own form. So, Ewe means immediately before Ewa. Char means and and an Aniyogay. Aniyogay is 7 slash 1 of Aniyogay. Aniyogay has got two components, Ewa and Aniyogay. Aniyogay is determination. Aniyogay is absence of determination or other than this determination. So, Aniyogay means in the sense of other than determination. One does not want to emphasis. One does not want to determine in that sense. Ewa generally has got this particular meaning of an emphasis or determination. Ewa qualifies the Visheshana also the Visheshya and sometimes the main verb in the sentence. Accordingly, determination as well as emphasis is generated and elimination of several options happen. Now, here the Vartika is saying that when the word Ewa is used not in this particular sense which is its usual sense, then this Ewa is subject to the Pararupasandhi. So, the meaning of this Vartika is the following. In the sense of non-determination when immediately before the word Ewa appears a word ending in a then in place of both is substituted the latter sound that is a. I repeat in the sense of non-determination aniyogay when immediately before the word Ewa appears a word ending in a in place of both a Kapurva parayoga is substituted the latter sound the Pararupa namely a in this particular case. Here are the examples. In the sense of Anavaklupati non-determination which is expressed through the sentence wherever you will eat where there is no determination of the place of eating. And so you have Kva a separate Pada followed by Ewa another separate Pada followed by the verb namely a separate Pada called Bhokshya Se. Kva Ewa Bhokshya Se. Now, in this case actually Kva plus Ava this is the scope of application of the Vrudhi Sandhi. But because of this particular Vartika Vrudhi Sandhi will not take place. As far as Vrudhi Sandhi is concerned the Sutra Vrudhirichi applies and it has got the scope which is very general. It requires a before and followed by a and then in place of a and a you substitute Vrudhi that is all that is I. It does not require some further conditions like the meaning condition etc. In this case however we do require all such other conditions as well like for example Anavaklupati as the meaning is required over here as an input or although at the backstage that still acts. And in this case now there is Pararupa Sandhi that is going to take place. So, in place of this a and a the substitution is a.  However, when you have determination when you say Tava plus Ava, Tava plus Ava here again a comes at the end of the Pradha followed by a. Now, since this is determination that the speaker wants to convey Ava Chani Yogad will not apply and the Vrudhi Sandhi will apply over here and in place of this a and a this sutra will substitute the Vrudhi namely the I. So, you have Tava, I and v and when you join them together you get Tava I v. This will be the output when the sense is that of determination or emphasis. This is how Ava Chani Yogad accounts for the usage which has got changed in the course of time. Similarly, you have the next Vartika namely Shakan Dhvadeshu Pararupam Vacham. This Vartika has got three paddas Shakan Dhvadeshu Pararupam and Vacham. Shakan Dhvadeshu is the 7 slash 3 of Shakan Dhvade. Shakan Dhvade is a list of words beginning with the word Shakan Dhu and so the list of words is called Shakan Dhu Adi, Shakan Dhvade. Shakan Dhvadeshu means in the list of words that begin with Shakan Dhu etc. The word continued is Tehe which is 6 slash 1 of Tehe which means in place of Tehe. The term Tehe is defined by the sutra Achontyadi Tehe. So, this sutra is 1164. Achontyadi Tehe means part of any verbal element or word which begins with the final vowel of it and that is called Tehe. So, for example, in this in this word Shakan Dhvadeshu the final element is this U the one that comes before it is Shur. So, this word is Shopadha. If you look at Pararupam the final vowel is Ur in this Pur and the element that precedes it is this Pur. This Pur is the pre-final element, but the element that begins with this Ur can be called Tehe. In this Shakan Dhvadeshu this U is the final vowel. So, the element that begins with this U can be called Tehe. Now, in this Vachcham we see that Mer comes at the end of the Pradha and so the final vowel is Ur. So, Am can be called Tehe. This is how the concept of Tehe can be explained. Now, coming back to the Vartika it says in the list of words beginning with Shakan Dhu etc. It is observed that in place of the T element and the latter sound it could be any letter sound the latter form is substituted. I repeat in the list of words beginning with Shakan Dhu it is observed that in place of the T element and the latter sound the latter form is substituted. Let us look at the examples. So, we have Shaka plus Andhu where Ur is followed by Ur and here we have two substitutes. Now, in place of both the Pararupa that is this Ur will be substituted. So, we have Shaka, Ur and Andhu. When we join them together we get Shakan Dhu. Similarly, Manas plus Isha and so the T part of Manas is Us followed by E. In place of both we substitute this Parar namely E. So, we have Man, E and Shaa therefore Mani, Shaa. Similarly, Patan plus Anjali and here An is the T part of Patan followed by this Ur. In place of both of them we substitute this An. So, we have Pat, Ur and Anjali. So, we have Patanjali. This is the Pararupa. In place of An and Ur we substitute the Pararupa namely this Ur. So, we have Pat, Ur and Anjali. When we join them together we get the word Patanjali. It is an important point to remember over here namely that this class of words, list of words is an open-ended list also called Akriti Gana. What it means is that any similar form with this particular Pararupa Sandhi happening in the course of time can be put into this particular list. Shakan Dhvaadishu Pararupam Vacham and so an example is found Sara plus Anga and so there is Ur plus Ur over here and which is substituted by the letter Ur namely this Anga Ur. So, we have Sara Ur and Anga and Sara Anga which refers to the name of a bird. Sara Anga is a bird. If this were not a bird then there would be Savarnadirga Sandhi, Sara Anga and so on. This is the purpose of this particular Vartika. It opens up the list which accounts for the usage that keeps coming into the language in the course of time. This indicates that the language and the grammar is accounting for the new words that are becoming part of the vocabulary and also becoming part of the grammatical structure. Next we have another Vartika, Otvoshtha Yoho, Samasa Vah. This particular Sutra, this particular Vartika has got three padas, Otvoshtha Yoho, Samasa and Vah. Otvoshtha Yoho is 7 slash 2 of Otvoshtha. Samasa is 7 slash 1 of Samasa and Vah means optionally. Otvoshtha Yoho is 7 slash 2 of Otvoshtha. So, it means immediately before Otvoshtha. Otvoshtha is made up of two constituents namely Otu and Oshtha. Samasa is 7 slash 1 of Samasa which means in the compound. Vah means optionally. Having given all this information, let us put it together and make the meaning of the Vartika. The Vartika means in the compound immediately before Otvoshtha that is Otu and Oshtha when appears a then in place of both of them namely a and o is substituted the latter sound namely the o sound. I repeat in the compound Samasa immediately before Otvoshtha, Otvoshtha Yoho when appears a then in place of both of them a Kapoorva Parayoh is substituted the latter sound namely Pararupam. In this case this latter sound is o. Here are the examples. So, we have Sthula plus Otu as a compound Samasa and in the Samasa the first Pada is Sthula ending in short a followed by Otu starting with o. So, here we have a plus o this is the case for Vrdhisandhi to take place and for and for Vrdhirechi to apply. But now because of this particular Vartika first we will apply the Pararupa Sandhi and so in place of this an o the Pararupa namely this o takes place. So, we have Sthul otu and because this is optional. So, the optional by default rule namely the Vrdhisandhi rule will also get applied and so we have o in place of both a and o optionally. So, either you have Sthula plus o plus 2 or Sthula plus o plus 2 and the output would be Sthul otu or Sthul otu. Similarly, Bhimba plus Oshtha this is a Samasa. Bhimba is the Purvapada. Oshtha is the Uttarapada. O belongs to the Purvapada. O belongs to the Uttarapada and now they are in close proximity because they are in Samasa. Therefore, Samhita is obligatory and so you have a followed by o. This is also a case of Vrdhirechi but because specific words are mentioned over here in this particular Vartika. So, in case of these Vartikas and these examples we do not apply the rules of Vrdhisandhi and so in place of Bhimba plus Oshtha a plus o we substitute the latter sound namely the o. So, we have the output Bhimba o and Sthula. Optionally, we also have the Vrdhisandhi applied and so we have Bhimba o and Sthula when we join them together we get Bhimba Oshtha or Bhimba Oshtha but when it is not a compound for example, Tava plus Oshtha. This is not a compound. Tava is the Shasti Ekavachana of Yashmad. Oshtha is the Prathama Ekavachana of Oshtha. In such a case even though o is followed by o, there is not a Prarupasandhi here. In fact, there will be the Vrdhisandhi that will take place. So, in place of o and o you will put Vrdhi which is Au. So, you have Tau plus Au plus Shtha that is Tava Oshtha. To summarize, Engi Prarupam 6194 requires restricted environment than 6188 Pradhirechi and so 6194 cancels 6188 in this limited or restricted domain or environment. What is that environment? A proverb ending in short or long o and the verbal root beginning with a and o is the only environment. So, we studied the template examples as well as the specific examples given in the commentaries in this context. Now, we also studied some other statements given by the later Paninian grammarians, notably the Vartikakara and these other statements state Prarupasandhi which further restrict with further restricted domains, notably in specific meaning conditions. We also studied examples of these statements. Now, we study some more rules which list down occurrences of this Prarupasandhi in Sanskrit. Thank you for your attention.