Welcome to Barbell Logic Rewind. This is the Barbell Logic podcast of Scott Hamburg. We've got Matt Reynolds here, of course. If you'd like to show, please tell a friend, it's such a big help to us and it helps us spread the word of barbell training and our philosophy and we'd like to get our message out to new people when we can, so help us do that. You'll leave us a five star review, that's also very helpful and that pushes up in the algal rhythms. If you got any messages or feedback for us or questions, you can email us at barbelllogicpodcast.gmail.com. We respond to all those, by the way. We do, yeah, personally. I've been far and is worth lately, but we do respond to those. Today we're gonna talk about the minimum effective dose and how we apply that idea when we do our programming. Take it, man. Well, the idea behind minimum effective dose, let's get this out of the way first, what is that? Right, so the idea is, what's the least amount of dose I can take to get the desired result? Right, yeah, they talk about this in pharmacology all the time, right? If two ibuprofen work, why would I take four? Only two don't, that's why I work. That's a bad example, bad example. Yeah, terrible example. No, that's the idea, right? And then as you add a higher dose, you get the law of diminishing returns often, right? So as the dose goes up, the results don't match the increase in dose. So if I increase the dose by 100% from two ibuprofen to four ibuprofen, if the pain doesn't go down by a factor of two, then it was not the most effective dose, right? And so there are times that we've got to increase the dose to get the desired result. The smaller dose doesn't get us the result we need, and even when we increase the dose, maybe we don't get quite as great of a percentage of feedback or desired result from the higher dose, but we still need it to get to the spot we have to reach. And so in training, the same applies, right? In training, when we are a novice, the goal is just to be able to add weight every single time. You know, when you're a novice, you're trying to find the happy medium of it's enough stress to drive the adaptation, the strength adaptation. And when you're really like a rank beginner, a one pound jump, it for most people, for the vast majority of people, especially on the lower body lifts, is not enough stress to drive a strength adaptation when they're first starting out, right? We can take a 10 pound jump, especially if you're a male and you're under 30, certainly you can take maybe a 15 pound jump for a few workouts, and then you can go to a 10 pound jump, and then you can go to a five pound jump for a while, and we run that as long as we can. Now I would say that a 10 or a 15 pound jump might be, well it's more than minimal, it may not be a maximal dose, but I can make a guy do five pound jumps, and he'll just get stronger and stronger until he can. So the five might be minimal. That might be the minimum effective dose. And one, ain't enough, unless you're an elderly person or something like that. Sure, sometimes an older female on a press might start out with one pound jumps or whatever, but yeah. The idea is this, I wanna keep training as simple as possible, for as long as possible. Because we just like to be economical with our time, our effort, everything. So there's no reason to make things more complicated if they don't have to be. So the question sometimes is asked in the opposite direction, right? As we get someone towards the end of LP, we start to do things in order to extend that linear progression. We do things like, maybe we go from three sets of five to five sets of three. Maybe we go from five sets of three, then we start making two and a half pound jumps or one pound jumps or one and a half pound jumps or maybe even a half pound jumps for upper body lifts. It's real small. You know, one pound jumps or one and a half pound jumps for lower body lifts. And there are those that question, why not just go ahead and go to more advanced programming? Yeah, like, will it make a difference in five years? Sure. If you get an extra 12 pounds out of LP. Sure. And the simple answer is no. Right. It won't. But I think it's the wrong question. I think the right question is, why would you change if you don't have to? If I can go in the gym three days a week and I can add weight every single time, even if it's just a tiny little bit of weight, and I can just do three primary exercises per workout. Why would I do anything else until I have to? Yeah, well, I think that the argument would be, well, there might be something would be better. But maybe you don't have to change to continue to improve, maybe we do this other thing here and then you get a better result. Sure. And what do you think? Well, one of our bedrock axioms is, let's do it the simplest way possible. And I find when we change the training modality from LP to whatever the intermediate program's gonna be, we lose some time there. Sure. While the guy gets used to doing percentage-based stuff or trying to set one rep PR, basing it on one rep maxes and stuff. So I think it's just more effective. What are you gonna tell me here? Yeah, I think if we're gonna be super honest about things in general across the long-term development of the lifter, if we're looking at lifting as a lifetime sort of thing, this is what we're gonna do for decades, not for three months. I don't think it actually probably makes a difference in the long-term development model of what your numbers are three years down the road if you go to advanced programming a month early. Right. The problem is, I still think you're doing something that doesn't have to be done and I can still continue to milk progress for as long as possible. And the next question's this, just because it doesn't change the long-term outcome, doesn't mean a more complicated program is the desired thing that I wanna do. I don't, I wanna do the most simple program. So the only reason that I would wanna move from a simple program to a more advanced program is if the more advanced program gives me a better return on my investment than the simple program. Right, only I don't think it does. I don't think it necessarily gives you worse. Here's what I know. I know that when I'm doing LP and I'm struggling on Wednesday and so I just go up one pound, let's even say on one pound on all the lists just for easy math. And on Friday, I go up one pound on everything two days later, I made progress. And then I do the same thing on Monday, I go up another pound and I still made progress. I know every two days to three days, I have quantifiable evidence that I'm making progress. But on an advanced program, the very nature of an advanced program, call it an intermediate program, it doesn't matter, right? We're not making quantifiable progress on a workout to workout basis. Yeah, I like that. The quantifiability of actually hitting the PR gives us feedback, let's know where we are. Yeah, we're not talking about a PR single, we're talking about a PR three sets of five or five sets of three. Maybe at this point, you're at three sets of three or whatever. I track them for everything, like my overhand grip deadlift PR. Yeah, right, sure. Well, this is a PR squat in knee sleeves. This is a PR squat in no knee sleeves. This is a PR squat at a number four hole in my belt at a number three hole in my belt. Like I've got clients that do that. Well, I just think it's the wrong question, right? We get really, really good in the United States at the how, and we forget often to ask the why. And when we ask the why, it's often the wrong why. The why isn't, why wouldn't you go to more complicated programming? The question is, why would you go to more complicated programming if more simple programming still works? I'm gonna milk it as long as I can. Now look, here's, I wanna also be clear about this. This isn't just the issue in programming, right? Programming is a secondary issue. Oh, it's in my business. Like, can I get a lead in the door for X dollars? Of course. And not X plus 100. That's exactly right. I wanna do it for X every time. You know, here's the crazy thing. Macros work for everybody. Like they will work for everybody.     Right. And 40 grams of fiber. Now here's the thing. And the goal for you is to lose 20 pounds. It actually doesn't matter what you do the first week or two, whether you gain or lose as long as you hit your macros. If you hit your macros, it gives me what I need to know how to adjust the macros. It's super, super simple. You want the simplicity clearly because let's us know where we are. As you feedback on how your training is going. You know, if you're on a 16 week block you may not know for a little while how well you're doing it. But we're gonna try to use a minimum effective dose. So when the simple programming like LP can't be simpler than that. When that stops working then we still want to use the minimal effective dose idea to continue to garner improvements for our trainees. That's correct. I'm not gonna take somebody, this is why I wouldn't take somebody from an LP based program, an actual workout by workout linear novice progression to a 12 week DUP, you know, daily undulated periodization sort of program or a block and RPE based block training sort of program. By the way, I use both of those in my programming for my advanced athletes all the time. But at the time I get there it's the only thing that'll work anymore. Yeah, I'm in like, I don't know what year four or whatever. And you looked at your programming, you sent me today. It's like it's RPE. Yeah, so, you know, it's one of those deals where you start to get more advanced, not more advanced, you get really advanced, right?  Well, you've been doing this without fail, not missing workouts for almost five years. At this point you should be advanced.  It doesn't mean that you squat 600 pounds. It doesn't mean that you did live 700 pounds. We don't qualify your training advancement based on your PRs. Now there's obviously some caveats there. If you squat 155, you can't be advanced, right?  But you know, you're squatting over 400 pounds, you're deadlifting right at 500 pounds, right?  And so you're an advanced lifter and so it's time to move on. You've done DUP, you've done block training. You tend to do better with block training style programs. You tend to do better with four-day splits rather than super high frequency. And this is just you, what we've learned. And now you just came out of a block program training that worked pretty well for you. You did very well while starting to lose some fat. Yeah, I would have smashed it if I hadn't gotten rid of 11 pounds of me. Right. The best 11 pounds apparently. And so you did still do pretty well.  By the way, we'll do an upcoming episode pretty soon on RPE because it's, I know it's the source of more arguments, but I wanna be clear. I think RPE, especially in online coaching, you live in Tulsa, I live in Springfield, I'm not in the room to watch you squat. If I was, I'd probably never use RPE because I have RPE built into my brain and I can watch you do it. If I watch you squat three times a week, I get an idea of bar speed and how hard you're grinding. And that's different for everybody.  My mom squatted 80 for five triples. She'll be 71 here in about a week. Yeah. You know, bionic hip replacement and all that stuff. But Charity trains her. If somebody's changed your diaper, you can train them. So my wife trains her and Charity will write out her programming ahead of time, but it's really RPE. Like she's watching her and then calling audibles on the fly, you know. What you can't do in online coaching, right? It's one of the downsides of online coaching. We always try to be real clear about those things. So RPE becomes a feedback mechanism between the coach and the client. And we start to use RPE in the beginning. So yeah, let's go right to that. So a guy comes out of LPE. What is one thing that might give us a minimum effective dose of either stress or relief so we can facilitate recovery that would allow a person to make improvement? Well, let's talk about the squat and then let's talk about the press. Because I think there's two different problems coming out of LPE there. So we need two different doses for those things. So on the squat, I think the frequency is probably correct. I wouldn't change the frequency. The frequency is still probably for the vast majority of people, it's three times a week. But what we're gonna do is now we have to wave the volume and the intensity. So I need the volume to get the work in to be able to build the work capacity, which I do on Monday, which for old man texts method might be three sets of five, but for most people it's gonna be four sets of five or five sets of five. That creates an enormous amount of stress, a five sets of five. It's not brutally heavy, but it's still a lot of stress. We've been doing 15 reps. Maybe we've been doing five sets of three, 15 reps. Maybe we've been doing three sets of three, only nine reps. And so now we're talking about five sets of five, it's 25 reps. It's a lot more stress, right? Wednesday for most people, again, becomes a day that they need to do form work. They don't wanna detrain, but another big bolus of training stress on the squad will be too much to recover from. After all this, you still have some fatigue present on Wednesday from the squat workout that you just did on Monday of five sets of five or four sets of five. And then on Friday, what we do is we're, because the goal of Friday is an intensity day is to be able to continue to drive the weight up. The weight is the thing that drives up and the volume drops to the floor. So we only do one set of five, but we're able to keep driving the weight up. So on squat, the frequency stays the same from LP to an intermediate-based program. By the way, it's basically very, very similar with like HLM or other sort of weekly programs. Any of these work in the same sort of template. But so we have to drive the volume up on one day. We drive the intensity up on the other day, but we can't drive them both up at the same time. And so that's the way it works on squat. Yeah, so in squat, I think the first thing we do to provide a minimum effective dose that provides, that facilitates improvement in the trainee, I think the first thing we do is facilitate recovery. So we normally will drop the midweek. Well, we don't drop it out. We reduce the load in the midweek. So I have been messing with some of my guys, right? And playing with and experimenting with this minimum effective dose idea. So the first thing we do to extend the LP a little bit is we'll go to an 80% on Wednesday often, right? And so then what I've been doing. So still LP is still three sets of five on Monday, three sets of five on Wednesday, three sets of five on Friday. The difference is that Wednesday's lighter. And Friday's a little heavier than Monday was. That's right. So the following Monday's a little heavier than Friday was. So last week, he got 15 pounds on the squat, five on Monday, five on Wednesday, five on Friday. It grounding the powder. I'm watching his sets. The bar's slowing down. He's sweating bullets Friday. You could tell it's just in the road, right? So then he gets to rest Saturday and Sunday comes in Monday, he's got three sets of five. I do load him a little bit on Wednesday and then sure enough, he can get five more pounds on Friday. Well, that'll work a little while. Minimum effective dose. I just facility recovery. You didn't actually have to move him to from LP to Old Man, Texas. This is a middle-aged guy, right? Right. Well, heck, you can do it for a young man. Yeah, sure. It's the same thing. The idea is we kind of have these ideas of programs. Like you have to go from, what do you do after LP? Well, you go to like a Texas method or heavy light medium. And what you're, if I understand you right, what your argument is, you can actually transition into that. Oh, four or five steps. So you can drop that Wednesday. And then the next thing I've been doing is taking a set off of Friday. Yep. And then we still goes up five pounds, but I take a set off Friday. Those two sets of five, instead of three sets of five. Right. And then that'll work for a little bit. And then I'll take another set off Friday. Now, boy, now it's looking like Texas. Yep.  It starts to slow down again. And then I'll put another set back on Monday. Yep. So now you're going to four sets. Now you have four sets on Monday, one set on Friday, lighter on Wednesday. Yep. And then we keep fooling around. And then you got big heavy on Friday and then a back off set. And you just keep adding these minimally effective doses that get us another six weeks of improvement. 18 months later, this thing looks like DUP. That's exactly right. Isn't it weird? It's, well, DUP is a high frequency program. You know, the idea is you're continued to increase the total stress, right? Like what do I do? Well, so in the beginning, if the stress recovery adaptation cycle is this combination of stress and recovery in order to get the adaptation. At the end of LP, the stress is a lot and they're not able to start recovering. And then the first thing you do, well, let's introduce more recovery. When the recovery gets introduced and they adapt to that, now it's no problem. Now how do I continue to drive enough stress to get the adaptation? Well, now the stress has to start going up. I can only recover so much, right? I sleep, I eat, I drop my weights a little bit on Wednesday. Before I started training, all I did was recover. That's right, I was recovering all the time. I didn't get stronger at all. Yeah, for a decade. Yeah, so then you start bringing the stress in. Well, how can you bring the stress in? Well, you can bring it in from volume in some places, intensity in other places, frequency in other places. But with the squat, we haven't changed anything yet. We just stayed three times a week. When we started this, you know, eight minutes ago, I said, let's talk about the squat and then talk about the press. At the end of LPs, nobody's press isn't petered out. So let's say they were doing five, six weeks. I know where you're going with this. We did three sets of five on Monday. What's the thing that has to change? Frequency. It's got to be frequency. It's the frequency. And actually, the frequency is not enough because on some weeks, you're only pressing once. Yep. And that's not enough. Yep. So I am finding that I will have guys press and bench three times a week. So you'll do six presses a week. That's one more than I use. Yeah. So what I found, we talked about this a minute ago. They press and bench on Monday. They bench and press on, you know, or depending on who they are, right? And then the first pressing motion of the day is the emphasis for that day. I don't think there's anything wrong with that. And of course it depends on recovery and how much they press. Again, some of the heavier weight guys, if you got some guy that's like benching 400 and pressing 285. No, these are guys that would crush him. No, these are guys at the end of LPs at 160. Right. And so I have found over the years, by the time my lifters are advanced and they're doing an advanced program. So they're doing a block style program or a DUP style program. Again, we'll do those episodes soon. They almost always are pressing, meaning press or bench five times a week. If their goal is powerlifting, they'll bench press three times a week and press twice. If their goal is strength lifting, they'll press three times and bench twice. If they don't know, then we'll just alternate each cycle that they do. We'll do one cycle or they do one, three and the other two. I am alternating for my guys at the end of LP. They don't have a meet on the schedule, you know. Yep, and it works really well. Yeah, so it appears, sounds like to you and I, that we agree on this that at the end of LP, the thing that's needed to drive the adaptation at a press and bench press. Deadlift too. Yeah, it depends on how you do deadlift. So, well, let's start. So the thing that has to drive bench and press for sure is that the frequency is too low. So I need more stress. It's not that there's too much stress. If there's not enough stress, at least in the frequency. Yeah, right. It's all heavy, but there's probably not enough total volume. And rather than going to five sets of five on a bench press, it's easier to add more bench presses in that week. Add more bench press slots or press, same thing. So that tends to work well. Now, again, if you follow kind of prototypical style, then we're already squatting three times a week. We don't squat four times a week, usually. And so the frequency doesn't change. We have to manipulate the intensity and the volume. The deadlift is a little bit different because it depends on the strategy used to get to the end of LP. I'll tell you, for me, now it's completely changes for people. It is really, really rare that I get somebody at the end of LP that they're not deadlifting twice a week still. But I know lots of people at the end of LP only deadlift once a week.  Or they're doing a light deadlift and a heavy deadlift and then another day of rows or chins or both. I don't do, I don't think there's anything wrong with doing light deadlifts, by the way. I just don't do them that much. I have found, I'll do a lot of times, I'll do by the time they get towards the end of LP, they're probably doing an intensity day and a volume day for deadlifts. So they're doing like three sets of three or two sets of three on the intensity day. And they're doing like two sets of five on the volume day. And that could vary by a set. Maybe it's three sets of five, maybe it's two sets of five, maybe it's three sets of four, something like that. But there's somewhere in that ballpark. And so if they do that, then it's not frequency, then I have to bring in right away. I just start playing with the intensity and volume as well. If you're only deadlifting once by the end of LP a week, you've got to bring in another deadlift. Just never, I just never do that anymore. Everybody deadlifts at least twice. Everybody deadlifts twice. So if you do the ABA workout, and then you work in the power clean, or for older people, you drop it out, you end up deadlifting once this week and twice next week, or vice versa. Yeah, sure. And I don't do that. The deadlift Monday and Friday. Me too, period. Almost every time. Yeah, same thing. Yeah, once a week. Yeah, the Wednesday is just not enough. After old, I just do like barbell rows and stuff, right? Or light deadlifts. I know Delgadillo uses that all the time. It's like just 80% deadlift for two sets of five, instead of one set of five. Right, so that's pretty easy. Yeah, so all of these make up this idea of minimum effective dose. Minimum effective dose isn't necessarily what is the minimum effective program I can do. It often means what's the smallest step I can make for the biggest return on investment? That's all there is to it. I believe it's somewhat irresponsible of us to go otherwise. If we're gonna preach, minimum effective dose is important, not just in training, by the way, but in life, in diet, in nutrition, in investing in our, you know, like I'm a big Charlie Munger fan, and it's that hands-off, it's a sit-on-your-ass investing, right? You find a good deal, you do your research, and you find the company, and you put your money in it, and then you don't mess with it, right? Minimum effective dose, right? I'm not gonna day trade, I'm not throwing stuff in and out here, and so anytime I can do that, that's what I wanna do. Yeah, no, I have guys that come for in-person training, and I'll see them once a month, once every other month. I've got one I'm thinking of in particular, Jason, you know who you are out there. I'll write a program for him, and he runs that thing until he comes back and sees me. Yep. I can't really do minimum effective dose for him, because a minimally effective tweak may not last him until I see him in his fiscal quarter, right? So we have to go, maybe not thermonuclear, but we have to go high tonnage. I mean, we have to go, we gotta throw more tools at his training so he continues to do well when I see him next time. By the way, this is why we don't introduce things like supplemental lifts early. Do I think there's anything wrong with supplemental lifts? Of course not, I use supplemental lifts all the time. I just don't wanna use them as long as possible. And then once I have to, fine, we'll use them. It's not a big deal. And even then when I start to introduce supplemental lifts, I have a very select few that I'll introduce first. You know, like on deadlifts, I'm gonna introduce deficit deadlifts and rack pulls. That's it. Are there other deadlifts that I use for supplemental lifts? Of course, I use all kinds of stuff, right? I do deadlifts with chains, we do pause deadlifts and haltings and things like that. But in the beginning, like once I need to introduce a supplemental deadlift, I introduce the top end and the bottom end. That's what we do. I've got a guy and he's like, why are you having me doing curls? Like he's been training hard for two years. Sure. And why are you having me doing curls? I'm like supplement to your chins. Yeah. You know, there's no way I can get more chin volume on the guy. And his lats aren't strong enough to keep the bar on his shins when he's doing his pulls. You know, so we add those in there. And that's the only way I could give him more chin volume. He doesn't have a lat pull down machine. Yep. No, I say the only way. I don't know, we could do some bands. They could do a bunch of reverses. But hey, why not curl? Like we're already T-Rex's after doing a year of LP and Texas Method and stuff. So, you know, put those in there. So, yeah, we're always looking for just one little thing that we can add on. Yeah. And so what I like even better than that is taking something off and throwing it out. Yeah, all the time. That's the best thing. That's the first thing I do. And somebody, again, we've taken some flak maybe for some of our advanced lifters. One of the things I'll do when advanced lifter comes in, I'll almost always put them on LP for a short period of time. Why? Because it works. Why wouldn't you? It works because they all have form problems. They've had form creep come in. These power-thrusers are advanced or squatting a half-inch high and inch high. Well, listen, you think that you're gonna get that better just continuing what they're doing. You're not. It's easier to take a little bit of weight off the bar. Not very much, right? 10%, 8% deload. And have them start hammered it again. We're gonna fix your form. We're gonna go right past where you were. And the LP passed where they were when they started to slow down. Okay, now we can move into more intermediate programming. We could do it probably a little quicker than we would. Not probably. We would definitely move into more solid intermediate program than you would with somebody who's never been an intermediate before, where I completely agree with your style choices where you make this tiny little step and get this change and then a tiny little step and make this change. When I've got a guy that already squats 500 pounds. Yeah, that guy. And I've worked with him for a few weeks and okay, perfect, we get your form dialed in. You've LP'd this for the last four or five weeks. Boom, it's time to move into this program and use one Monday morning they get up and this is the program we're starting in. And so it works pretty well. Nutrition's the same. You know, what I was about to get into was that following macros is as simple as it gets.  Like you can follow your math, to develop an eating disorder, not a healthy way. You can do drugs, right? You can do a Fedran and Clint Burell and T3 and all these other GPS drugs. Tell me more, doctor. You can do hit cardio. You can do steady state, you know, long slow distance sort of cardio. You can, and so you can talk about food quality is a big piece of like to argue all the time, right? You know, just do nothing but like organic stuff or paleo stuff or this sort of stuff. And the reality is that all of those things could theoretically make up a very tiny percentage change. Supplements is another one like everybody else. What supplements should I be on? You know, all of those things are the tiny little tip of the iceberg, which ultimately comes down to energy balance, right? And macros set your calories. And so if you follow your macros, so if your macros are basically in the ballpark where they should be here, you have a coach that knows how to set those and they're not difficult to do. And you're able to follow those for 99 probably, certainly 95% of the population, that will work just fine. Yeah, it doesn't have to be any more complicated than that. It works really, really nice.    It's just a budget, you just don't get to go over. That's so simple. If the problem is, it's too simple for most people.  Man, do you take the same approach towards like affection for your kids? Like just enough to keep them off the pole? Just enough to let them know that they love me? Just enough. That's a good, that's actually a great, no. In fact, I don't. Yeah, there's these things that we do that bring us value and all the things that bring us value, I think you should overdo it. Right?  Like do I want to read just enough of the classics? Like, could I read the Cliff's Notes version of the classics and get all the benefit of reading the classics? No, I can't read, like, can I get some benefit from those? Yeah, probably, sure. I can get the general idea. So, by the way, reading those things is just like the barbell thing. It's really not necessarily ideas. It's what it does to you in the getting. Right, the refinement process. Yes, of course. Yeah, of course. This thing's going long, man. I think this is interesting. At least it is to me. I hope it is to the listeners out there. Let us know if we can do anything to help you if you have any questions about this. We're gonna do some further episodes, in fact, in this very session that are kind of related to this. So, we'll cut this one off. Tune in and let us know how we're doing.


Hello, welcome to Toffy TV. It is the news daily. Everton will face full of my home in the first game of the new Premier League season. The Blues will face Marco Silversman on August 12th at Gooderson Park. Everton's first away game of the new season will be Aston Villa. That is the week later. The first derby is Aramfields rather on October 21st with the return game at Gooderson Park on March 16th. Everton finished the season with a trip to Arsenal. We've been sent to Arsenal quite a few times near the end of the season in recent times. We'll have to do it again. Let's hope that isn't a massive, significant game. Or maybe it is that we win the league. Who knows? Who knows? But the Premier League fixtures were released today and just to reiterate, Everton will face full of my home in the first game of the season. Everton have announced today that ticket master will become Everton's official ticketing innovation partner for starting from the 23-24 season. The partnership will cover the transition period as well from Gooderson Park to the Everton new stadium. The club have announced that one today. Ticket master back working with Everton. Everton today have been linked with a move for Rangers striker Alfredo Morellas. He is out of contract on June 30th. Morellas played 269 times for Rangers scoring 124 goals. He's just turned 26, which was a bit of a surprise to me. I thought he was a bit older. Yeah, it's never been linked with him a few times over the years. Lots of other clubs have been linked to him. In fact, he's linked with Nottingham Forest as well with this story today. He or his people reckon he's close to signing an agreement with a club, an unnamed club. Everton will look over a striker. It's easy to make the link. I'm not convinced that is he exactly what Everton are looking for? Does he physically fit the profile Everton are looking for? But that is the link today Alfredo Morellas from Rangers. And finally, the data is apparently being set for the independent commission. The hearing, the profit and sustainability breach that the Premier League have referred to an independent commission. The charge relates to a tax issue surrounding loans for the new stadium. Everton have been, like I said, referred to this independent commission. The date for that is reportedly October 25th, so obviously into the new season. And not the end of last season, like a few of the Daily Mails here and just like to tell you. Yeah, the club have maintained all along. They haven't done anything wrong. They feel like the charge will be dropped. That is evidence standpoint still. As of today, they are confident they will beat any charge that is put before them. But we will know, well, we might know, but the hearing for it is on October 25th. That is it for the newsday. Do give the video a thumbs up and subscribe if you haven't. See you later.


Adele's been making headlines lately for her major weight loss transformation and clearly she's been keeping on track during this global quarantine. But where has she been staying? If you've ever been curious as to where this singer calls home, she not only has a few properties in her native country of England, she spends the majority of her time in none other than Beverly Hills, where she also has two mansions. Adele is a British singer-songwriter born in Tottenham, London and at the time of this recording, she's just turned 32 years old, which we know from her latest Instagram post that went viral. She's famous for her amazing voice and talent and the awards and accolades she's gotten throughout her career is a list way too long to name. To get an idea, Adele has collected 15 Grammys alone and even an Academy Award for Best Original Song in a movie. Adele's Hollywood success has afforded her quite the life of luxury, but she definitely had a humble beginning. Far cry from her living situation these days, at age 11, her and her mother moved to South London and lived in a modest flat above a discount store. These days, the space has been converted into a restaurant. Adele spoke about the area at the beginning of her career saying, Me and my mom and our flatmate live above a shop next to a garage. It caught fire a couple of months ago. Nevertheless, it's rumored that she wrote hometown glory in their snug apartment inspired by the tight-knit South London community. Adele's current net worth is estimated at $190 million and with that, she's built up a more expansive real estate portfolio than you may have thought. She's quite private about her family life and most of her properties are tucked away on private roads or gated communities, but she currently owns at least four. Hey guys, it's Karen today. We're doing another house tour here on Famous Entertainment. We'll be looking at where Adele calls home and it's thought she splits her time between London and Los Angeles, owning two homes in each city. If you like these videos, make sure you're subscribed and ring that bell to be notified when we post so you can always be up to date. We've also done house tours in the likes of Jennifer Aniston and Gigi Hadid and we'll link to some at the end. Follow me on Instagram because I love connecting with you guys. I need you to let me know who to do next down below so be sure to leave me some comments. Now let's get into this video. Before Adele started investing in some properties of her own in 2011, she rented a massive mansion in West Sussex that looked as if it were out of a movie. Located in West Sussex in the south of England, this historic county used to be a medieval kingdom, so it's not surprising her house had that same vibe. To me, that's a dream home because I love anything from the medieval era. Anyways, this palace cost Adele about 20k per month to rent but it was massive with 13 bedrooms and was set on 25 private acres of land, so I'm not surprised. The remote location of the home in the middle of the countryside was a big attraction for Adele at the time since her career was rising to the top. Also named Lockhouse, the grounds around the mansion extended as far as the eye can see with grassy lawns, large trees and areas of light woods even. There were also gorgeous and uncompromised views of the South Downs National Park from the property. The dwelling offered Adele a much needed escape from the busyness in London. At the time, she even told Anderson Cooper she was living there for safety due to the extensive privacy of the home. The classic mansion had traditional wood paneled walls, Persian rugs and was the ultimate country retreat. Built in 1900, the property kept much of the Art Deco touches from the 1930s, but the interior still offered all the usual modern upgrades. There were plenty of rooms to hang out in from the living rooms, library and billiards room. Other features included an indoor swimming pool, tennis courts and even a helicopter pad. Adele loving the seclusion of this home and feeling safe thanks to electric gates, she decided to move away from the country manner in 2012. When it was put on the market in 2018, it was listed at 9.8 million dollars. In 2012, Adele went by a muse house in Kensington which is an affluent area in the west end of central London. The townhome cost her about 7.1 million and then she went on to purchase the house next door for just a little over 6.6 million. Her plan was to knock the two through and make one large house. Adele is quite private with where she lives and for that reason there aren't many photos of her home in Kensington. But after she moved in, a neighbor explained, she moved in a couple of months ago, she has renovated the whole place and even installed bulletproof windows. I wonder if that's because she loves her privacy so much. We also know that the Kensington Muse house has four bedrooms but I'm unsure if that was before or after renovations. Her house includes a display cabinet in which her Oscar for the song Skyfall is housed along with a sparkly Burberry dress and Louboutin silver platform pumps she wore for her performance. Adele's also been spotted at the nearby Chelsea Harbor Design Center looking at high-end designer coaches and furnishings. She definitely used to spend most of her time at this home with her son Angelo and still does while she's in England but she seems to have a thing for Beverly Hills living these days and had her eyes set on the US. In 2016, Adele bought her first luxury home in America that she still owns today for 9.5 million. This house is tucked to in a celeb-filled enclave of Beverly Hills which we know is one of the most notorious and elite neighborhoods in Los Angeles. More specifically, it's in the gated community called Hidden Valley. Some of Adele's famous neighbors include Ashton Kutcher and Mila Kunis, Cameron Diaz, BFF Jennifer Lawrence, and more. Her house spans just under 6,600 square feet of living spaceness for beds and six baths. There's a double height entryway and large staircase when you walk in and throughout the home there are plenty of windows, glass, French doors and beam ceilings. There's a light-filled formal dining room, spacious eating kitchen with large island that connects to one of the family rooms and additional breakfast area, as well as extra living areas, one with a grand piano. The formal living rooms both have fireplaces, there's also a spacious office with built-in desk and a second floor library loft with vaulted ceilings.  The fully gated property is perfectly private and shaded by full-grown trees as well, a feature which I'm sure sold the place for Adele because we know she's into that. There's a beautiful well-stocked backyard with stone terraces and a cute garden area, gazebo with porch swing, a dog run and a tree house, which I'm sure are features her son and dog like. Other features outside include an outdoor dining area with grill and, of course, a swimming pool and spa. Of course, Adele's 2016 purchase in Beverly Hills was a beautiful home to get her started with her real estate in the US, but it wasn't enough. It seems she loved the hills so much she had to buy a second luxury property there. About a year ago, in May 2019, it was reported that Songstress Adele was in fact the secret buyer of another property in the celeb-packed hidden Valley Enclave, actually directly across the street from her first home there. She dropped more than 10.6 million on the home and it sits on nearly an acre of spacious land. Inside, it spends 6,045 square feet of living space with five beds and six baths. Apparently, this newest addition to her house collection is also conveniently located next door to her estranged husband and father of her child, Simon. Perhaps it's a way to make co-parenting a lot easier. The gorgeous Hidden Valley home was built back in 1961 but has since been expanded and renovated. In fact, the original building was under 3,000 square feet so they added on plenty. Inside, you'll find high ceilings and plenty of natural light as well as white bright spaces and some sloped ceilings, too. There's a large sunken living room across from a raised dining area and the living room features a fireplace and direct access to the patio. The place looks very California-style to me.  There's a white-tailed floor here in wooded cabinets. Another cozy room in the home is definitely the 2,000 book library with floor-to-ceiling shelves built in and another fireplace. There's also a small art studio, a custom-fitted crafts room, a wall-to-wall carpeted fitness center and a sunny home office underneath a vaulted ceiling. Privately located on the second floor of the home, you'll find Adele's impressive master suite. Here, she has an additional seating area with fireplace, custom-built walk-in closet and, of course, a spacious en-suite bathroom with jacuzzi tub. I love that bathroom, to be honest. There's also a private terrace that overlooks the grassy landscape backyard. The look of this bedroom, much like the rest of the home, may be a little too retro-looking for some but I personally love the design. Outside on the ground, you'll find a simple yet large swimming pool with surrounding deck and plenty of trees on either side of the yard for privacy, which we all know Adele needs at any home she buys to feel comfortable. Okay guys, so that's all I've got on Adele's properties, like her two gorgeous homes in the famed Beverly Hills neighborhood and her real estate in her native country, London. I gotta say, I had no idea the woman had so many houses. What did you guys think about her places? I wanna know, so be sure to tell me in the comments down below. I think she has great taste from what we could see anyways but I really love the medieval-looking mansion she used to live in in West Sussex some years back. It's so my type. On a completely different note, I know you guys are probably all also wondering about Adele's recent transformation. She debuted in her latest Instagram post. Of course, this video was just about her homes but we recently did an update of Before and After on The Singer 2 so we'll link to that one and if you check it out, you'll get all the details on her shocking transformation and weight loss. Anyways, tell me what you liked or didn't like about Adele's homes as well as what other celebrity houses you'd like to see because I love reading your comments. Follow me on Instagram if you wanna chat more and I'll see you all next time. Bye.


Well, I just want to start off by thanking Carl for inviting us to participate and comment here today. And it's – I'm Mike Walsh, I'm the CEO of US Legal Markets for LexisNexis. And it's a great thing to be here and to see some of the examples of innovation that folks have presented to us today from the government. And the GovPulse team – Rob, Harlan, Roy, Ray – I think it's terrific what you guys are doing. And it's great to see those examples. So nice to be here and nice to see that. I'm here not just as the CEO of US Legal Markets for LexisNexis, but as a lawyer and a citizen of the United States of America. And I recognize the critical role that access to justice plays in our society. And I recognize the importance that access to legal information plays in that mission. At LexisNexis, we look at our mission as one of fundamentally supporting the rule of law across the globe as the basis of any civilized society. And I believe that we all share that in common today. We have about 3,000 lawyers at LexisNexis that are employed by the company. And they join our roughly 13,000 non-legal colleagues that work hard to support the rule of law around the world. We work free of charge, for example, with the Southern African Litigation Center to provide access to the country's entire legal content. Not dissimilar in some ways to what is going on here today and the mission here today. We also work free of charge to provide standard access to the legislative code in Iraq. We got approached by a colonel in the military who asked us to work with them in supplying the laws to Iraq. We also work free of charge with the U.S. State Attorney Generals to help train on enforcement for professionals with respect to the needs of human trafficking. So these are just some of the examples of things that we do that we look at as consistent with the mission of the rule of law. And last year, we donated about $5 million in cash and in-kind contributions and thousands of employee volunteer hours to work to support the rule of law and pro bono across the globe. And I and our employees believe deeply in that mission and we are very committed to supporting that mission. And advancing the rule of law is something that LexisNexis and I think many of the folks around this room here have in common and access to basic legal content is at the very definition of the rule of law, in my mind at least. Laws must be clear, they've got to be publicized, they've got to be stable, fair, and accessible to all. At the same time, providing access to basic legal content should not be confused with the role that legal publishers like LexisNexis and others play in the market. Our business model is predicated on the value that we can really bring and add on top of that legal content. We put more than 300,000 cases a year as an example through our editorial enhancement process resulting in about 800,000 subsequent editing jobs. In addition to citation, validation, standardized formatting, opinion summaries and headnotes essential to the outcomes of each case, our thousands of lawyers routinely bring to the court's attention items within new case law data that are missing or incorrectly referenced. So this is something that our lawyers spend lots of time scouring through and helping to ensure the accuracy of the legal foundation in our society. We've got lawyers to review more than 1,000 cases a day and link those cases to other cases via shepherds of service that I'm sure everybody here is familiar with, and this is a process that's been refined for more than 100 years, and there's hundreds of thousands of lawyers across the country who depend on providing those accurate and relevant links. So our analytics combined multiple data sources help lawyers determine whether or not a case is good law, and we also track hundreds of thousands of legislative and regulatory developments and changes across our federal and state governments each year to keep our statutory and regulatory databases current, and our analytics not only give lawyers the confidence in the data but help them work faster and more efficiently, and to support that we've integrated our content into numerous software tools to enable our customers to do their work more easily and efficiently and effective. These are tools like ones that we own, for example, like a case map, but they also involve general software tools in the marketplace. So we recently partnered with Microsoft, for example, we're integrating all of our content into Word and SharePoint and Outlook, so you can seamlessly access that content as you use those tools. Basically we learned and it's pretty obvious that our customer base spends a huge chunk of their time in those tools, so we want it to be where our customers are, and that's effectively what we do. Whether it's an iPad, an iPhone, software tools on the web, we seek to be where our customers are and add value to the process. So those are just some of the examples of what we do with our many thousands of lawyers to help add value to legal content. And each year we invest hundreds of millions of dollars to improve upon these processes, and that's not just in building out editorial content, but that's also technology and fabrication processes, et cetera. But over the hundreds of years, really, that these services have supported the legal society across the globe, we and other companies like us have accumulated significant experience in how to ensure the highest quality standards and to make sure that our customers get what they want in a timely and accurate fashion. And we believe that's a very, very important thing to support the legal foundation of society because you've got to be able to rely on accuracy. So we welcome the chance to join this conversation on the merits of a central repository for raw legal data. And whatever disagreements there may be on the best way to achieve standardized free public domain content access, there can be no doubt that the effort embraces the fundamental concepts of the rule of law and the noblest intentions of the people who value it. I thought Tim did a nice job articulating the challenges that any publisher or service provider in the industry encounters when seeking to provide content to society. And they are significant and they are costly. And some of the questions I've just been jotting down as I've been listening to the many participants that I think are ones that this group and others will probably need to grapple with over time is, you know, who is really the audience that we're seeking to address here, and this was raised earlier, but is it the consumer? Is it the lawyer? And how do you target those audiences? Because their needs are very different and distinct. How do we ensure accuracy in the effort?  And so that's an important factor. What are the standards and who sets them and how do they get set? How do we coordinate the myriad of agencies, government entities, et cetera that are involved in the process? What are the costs of the approach? And how is that managed?  So that's my context. Hopefully that's a little bit of background on our business and the role we see for ourselves in the industry. And I'll turn it over to another industry participant, Ed Walters.


Bismillahi r-Rahmani r-Rahim. Alhamdulillahi Rabbil Alameen. Wa Salatu wa Salam ala as-sharaf al-Lambiyah. Wa al-mursaleen Sayyidina Muhammad wa al-Alihi wa Sahbihi Ajma'in. Allahumma al-Limna ma yinfa'una wa nfa'na bima al-Lamta nawa zidna al-Mah. So today, inshallah, we talk about tawbah. So we've been talking about mindfulness, zikr, developing a relationship with Allah and taking a daily inventory, looking inwards. And it's helpful to keep those as goals, but recognize that at times we may fall short, and at times we may wax and wane in our motivation. Sometimes we hit the target, sometimes we don't, but it's important to have a process of returning to our goals. And tawbah in the linguistic sense, tawbah is derived from tabayatubu, which means to return to something. And so having this concept of having goals and not being afraid to make mistakes and learn from them and return to having those goals, not becoming so demoralized by our mistakes that we don't return to having those return to our lofty goals. And so essentially we're going to talk about tawbah, why it's important, but specifically we're going to talk about some specific concepts, like what do we do when the thought comes into our mind that, well, I don't think I can stop my habit, should I still make tawbah? And Imam al-Qazali gives us a lot of great advice on that. So we're going to learn from that. And then the third one is that comes up often. I heard it this week, I'm too bad to come back. Like I'm not, you don't understand how bad I am. Or what I've done. So we'll address that too. There's a story in the hadith that we'll learn from to really clarify. What does that mean? And then in Sha'a we'll talk a little bit about what tawbah is, how to make it. So let's start. What is tawbah? So we talked that it means to, linguistically means to return to something. So what are the benefits of tawbah? So basically, tawbah, repentance, the benefit is forgiveness of the long lasting effects of removing the long lasting effects of our actions, our behavior. So we're responsible for our actions in the next world. So tawbah being a mechanism to fix that. But then also more immediately when we engage in unhealthy behaviors or behaviors that are sinful, a black dot comes on our heart, nook, tass, so dat. And if we make tawbah, then that gets removed. It comes in many different books of hadith. If we make tawbah, that dot gets removed. And so to number one, remove the long lasting effects, but then short acting effects. So that's the number, that's one benefit. The second benefit is, as we start talking about developing a relationship with Allah and spirituality, Allah loves those who turn back to Him. So it says in the Qur'an, in the law, you have tawabin, or you have mutattahirin. So Allah loves the people who make tawbah. And here it's tawabin. It's people who repeatedly turn back to Him. So again, the goal is not to be perfect. The goal is to be better than our previous selves and consistently turn back to Allah for forgiveness. Okay. And then there is a, so we know that Allah loves tawbah. And in the Qur'an, it talks about many things Allah loves. So how much does Allah love tawbah? Like what is the explanation of that? So there's a hadith Imam Muslim collects. He said basically it says, verily Allah is more pleased with the repentance of a slave. This is in Riyadh al-Salehine in the chapter of tawbah. It's a hadith collected by Imam Muslim and in the compilation of Imam An-Naui. Verily Allah is more pleased with the repentance of a slave than a person who has his camel in a waterless desert, carrying his provision of food and drink, and it's lost. Having lost all hopes to get it back, he lies down in a shade and is disappointed about his camel. All of a sudden he finds the camel standing before him. So just to kind of bring it back, because I think this is hard to really understand, because this is a situation of a man who lost his camel in a waterless desert. The camel has all his provisions on it. So this means death. This is hard to understand perhaps in our modern context, because it's really, it's hard to find a place where you can't just walk to or drive to in order to get drink or food. So imagine another situation. Let's say skydiving. You jumped out of the plane. Your parachute is your lifeline. You're in the middle of your dive. Too far from the plane for any help, if help could even be had at that point. And you're in the middle between the plane and the ground.   Then all of a sudden the parachute tugs on you. The example here is an example of how happy you would be. Once you realize that you're going to be saved. Like that feeling of desperation midair. Parachutes failed.  And then resigning to that and then all of a sudden. Parachute goes off. And that intense happiness. So back to the hadith. And then all of a sudden he finds his camel because again, in that context, that camel was his lifeline. It's certain death. His camel went off with his food and drink. And he takes hold of its reins and out of. Joy, he blurts out.  So he gets it wrong. He commits this mistake out of his extreme joy. In other words, he's so joyful. He doesn't even know what he's saying. And that's the joy. And that's the type of welcome we get to make Toba. So a lot loves Toba. So we get this forgiveness. And this ability to wipe away our deeds. Wipe our slate clean. And then it's something that a lot loves. So then the question comes that people have is. I don't think I can stop my habit. I have an addictive habit. I love my habit. I love my habit. I love my habit. I love my habit. I love my habit. I love my habit. I love my habit. I love my habit. So I'll go back to it. Should I still make Toba? And let's just. Put away our assumptions, our thoughts are using our understanding. Let's look at what you mama. He teaches us in Minhaaj. I mean, how do I be Dean in the chapter of Toba? Is a chapter on Toba. And let's just read it. not only in talking about spiritual matters, but also in Islamic law and in many different Islamic sciences. Okay, so it says, if you say, now this is Imam al-Qazali teaching us, if you say the only thing that is preventing me from Tobah. In this chapter, he talks about Tobah and he talks about all these things that prevent people from making Tobah. And this is one of those things that he says that people often say prevent them from Tobah. So he says, if you say the only thing that's preventing me from Tobah is that I know about myself that I'll return to this sin. And I will not be able to commit to my Tobah. So what's the benefit of even making Tobah? Does that make sense? So basically Imam al-Qazali is saying, if you're this person who says, I'm not going to make Tobah because I know I'm just going to return. So what's the point? So Imam al-Qazali gives us the advice. He says, you should know that this idea that you have is a deception of shaitan. First of all, he says, you should know that, that this is a deception of shaitan. And where are you getting this knowledge from is what he says that you'll return to your sin. Where are you getting this knowledge from? It's possible you'll die. Before that you'll die as someone who has returned to who has returned and made Tobah before you return to your behavior before you return to your sin. So he says, know that this is a deception of shaitan number one. And then number two, he says, as for your fear that you'll return, your responsibility is resolve and sincerity. That's the fact that you're afraid that you're going to return to your sin or your behavior. All you need to worry about is having resolve and sincerity in your Tobah. That's your our responsibility and upon Allah is the outcome. So either you get the outcome and succeed. So you get the outcome which is breaking your habit and succeed, or you don't get the outcome. And your previous sin was forgiven. And you're purified of it. And all that you accrue is the sin that you just did. Does that make sense? Okay, so basically saying this idea that you have, that's preventing you from making Tobah every time you go back to your habit. That what's the point of even making Tobah because I'm just going to go back to the sin. He said that's a deception of shaitan. It's a trick. Don't fall for it. Because how do you know you'll return to it? How do you know you're going to return to it after your Tobah? And then he says, look, it's a win-win situation. There's a benefit of it. Either you make Tobah, you resolve to not go back to your habit and you succeed.  Or you go back to your habit and all your previous sin, your previous sin was forgiven because you made Tobah and you're purified of it. And all that you accrue is the sin that you just did. And then he says, this is a great profit and benefit. This is a great profit and benefit. Then he goes on to say, if you make Tobah, and you've breached that Tobah. So you've made Tobah now and you've gone back to your sin. If you make Tobah and you go back to your behavior a second time, then what he says is return to your Tobah immediately. Immediately he says, and say to yourself, it's possible that I'll die before I return to this sin again. So I should make Tobah. And go through that process again. So not only does he say go to it immediately, he gives us a medicine. He gives us a something to tell ourselves so we can rectify that illogical belief that there's no point in Tobah. He says, say to yourself, it's possible that I'll die before I return to this sin again. So I'd rather do that with a Tobah in my record, as opposed to without it. And then he says, this is beautiful. He just bottom lines it makes it very simple. He says, just like you take the unhealthy behavior, the sin, and returning to it as a habit. You should make Tobah and also make Tobah and returning to your Tobah as a habit. Bottom line, just like we have an addictive habit. With that, we should add to that this habit of making Tobah.  And don't despair. And don't let Shaitan prevent you from Tobah with that reason. So, you know, I thought this was so enlightening. Number one, because who it's coming from. And number two, you know, it's intuitive to feel like there's no benefit here. Why should I make Tobah? Let me fix everything first and then return back to Allah. But here Imam al-Qazali is teaching us, no, don't take that route. That's a deception. And to make a habit out of making Tobah and returning because Allah is most merciful. So the second question that comes up is about Tobah is I'm too bad to make Tobah. Like, no, no, you don't understand. I've been doing this for 30 years. Or you don't understand the type of addicted habit that I have. Or you don't understand I'm unique or some exceptional in some way. And that's problematic because it's almost as if we're saying, no, no, my sin can overpower the mercy of Allah. No, no, I have an exceptional issue. And we go to the Quran first to understand this. Surat Zumar, Allah says, Allah says, say to my slaves, those who have gone in excess against themselves, don't despair from the mercy of Allah. Verily Allah forgives all sins. It doesn't say verily Allah forgives sins. He says he forgives all sins. Verily he is the most merciful. So here Allah is saying, don't despair from the mercy of Allah. He forgives all sins. So when we think about the addictive habit that we're in, we simply have to think about, is this a sin? Is this an unhealthy habit? And if it is, then Allah forgives it. Is this an unhealthy habit? If it is, Allah forgives it. So it doesn't matter if it's a sin that society deems is wrong. It doesn't matter if it's a sin that my social group is really strongly against. The question is, is it a sin? Is it from the category of sin that Allah forgives? So then we, again, we go to the Hadith to understand this. And in the same chapter of Tauban in Riyadh-e-Salehin, there's a Hadith. And I'll summarize it because I don't want this to get too lengthy, but it was basically a story of the man from the nation before you. And this is a man who murdered 99 people. You know this story? Do we know this story? And we've mentioned it here before. Okay. And we've mentioned it here before. A man murders 99 people. And the point that I want to get across is he had this question. He said, is there any chance for Tauba for me? Because this was his question. He said, look, we're saying there's this Tauba thing. But look at my situation. It might be a little bit unique. So let me try to explain to you what my situation is. And he says, he murdered 99 people. The first person that answered him said, no, you don't have any Tauba. And he murdered him to make it 100. And then he went to a person of knowledge. He went to a person of knowledge. And he finds out, of course, there's a chance for Tauba for me. And then he goes on a quest and he goes out and he sets out to rectify his behavior. And he dies along the way. But before that he made Tauba. And the Tauba was successful because he got the mercy of Allah.  Is it going to overpower the mercy of Allah? If you're a believer Islam. And this is something that you're worried about sin and not being able to get the mercy of Allah. Then know that in the Quran, the teachings of the Prophet, there is a teaching of this that you are, you have the ability to make Tauba and come back. So, alright, so then that sort of settles that. So that that question of like, Oh, no, you don't understand my particular sin. You know, we can sort of derive strength from this to really understand not what my understanding is or what my assumptions are. This is, this is a specific sin that my social group or society deems is wrong, which of course is a moving goalpost right cannabis one year is has a penalty of incarceration another year it's it's not it's actually something that you can prescribe medically and it's legal. So, we don't look at like, what is the sin that it's not, I'm not the measure of if this sin is too big or not. We put that towards Allah and his messenger. Okay, alright, and finally we'll wrap up with. There are conditions for toba. Well, how do you make toba so the conditions you mama know we in reality saw the he and in his chapter of toba. He talks about this in the beginning of that chapter that while they must say there's conditions for toba. So the first condition of toba is to abstain from the sin to abstain from the behavior. Number two is to have a sense of feeling bad over it, regret over it. So it's not something that you just now say you've done and now you sort of glamorize it or tell war stories about it. It's something you feel bad about, and then have a sincere resolve, not to go back to it again. So those are the three conditions. And that third condition having a resolve not to go back to it again is just that. You don't need to have absolute certainty of the future that you'll be successful. You need to have resolve and confidence in the moment in your ability to go back to it. And this is something we do with motivational enhancement counseling. We asked people this question on a scale of one to 10. How motivated or I'm sorry how confident are you in your ability to stay abstinent and say that person says I'm a six out of 10, then we explore in the counseling books that says then explore. What is it going to take to go from a six out of 10 to a 10 out of 10. And that person says well you know if I did this counseling or maybe if I put this software on my computer or maybe if I checked into rehab, or maybe if I did this program to help manage my weight or whatever it is. Then I'll feel a nine out of 10 or a 10 out of 10 and I'll feel confident. So that third condition, having this asm this resolve not to go back to it. We have to think in our own minds what do I need to add this time. And this is the point that I would get across that I have in conversations on a daily basis. When we do have people that relapse into their behavior that's the question we have. What, what was your longest period of abstinence. How did you achieve that. And what can we add this time to give you the confidence that you'll be able to make it this time. So, having a result not to commit it to go back to that behavior. Part of that is being honest with ourselves of what do I need to add to my box of tools in order to be able to be confident in my ability to stop this time. Okay, so that's Toba, there's a fourth condition if there was, if we've harmed other people, which is to return the rights of anybody that we harm so a simple example is, if we've taken somebody else's property to return that property. And keep in mind if, if, if that becomes dangerous then you want to ask somebody for their feedback is this something that makes sense for me to do, or is this going to put myself or that person in danger.  Then maybe that's not something you should do and you should talk to somebody, maybe your local Imam or talk to somebody you trust with some knowledge we can help you navigate that situation. So that's, that's Toba. And that's something that, if properly understood it can really help us have a compassionate understanding of how to move forward. Because the last thing we want to do is the opposite of that is to not practice any tools to change our habit. And then when we engage in our habit just sit there and beat ourselves up. I'm the worst person in the world. So coming back from this and have no hope. The opposite of that is taking a practice, learning about how to break the habit, adding a tool each time we fall off, and then returning to Allah and making Toba and recognizing, although we may not be able to figure ourselves. A law is the most forgiving. It's the keys beyond our comprehension and everything else. When it comes to forgiveness, that also holds true. So now we're going to go to the book page 138 exercise 7.2. We've been talking about mindfulness and how studies show that mindfulness is very helpful for addiction and breaking addictive habits. 7.2 talks about bringing mindfulness practice into your daily life. And it says practice being present and aware as you do each of the activities below. So it talks about daily activities like taking a shower, waking up in the morning, eating mindfully, walking mindfully, so on and so forth. Because if you're able to bring mindfulness into your routine, mundane activities that are usually subconscious, by the way, like eating, waking up, brushing your teeth, showering, going to sleep. These are usually subconscious behaviors. If we're able to bring mindfulness into these subconscious behaviors to bring consciousness to them, then we're able to practice that focus and then bring that into our addictive behaviors. We start to subconsciously become preoccupied with our addictive behavior or have cravings to engage in our addictive behavior, so on and so forth. So what it says, and this is important, after you complete each exercise, ask yourself some questions about it.  What it's saying, though, is after you complete being mindful in those events, ask yourself some questions about it. What did you experience? How did that feel? What did you notice? How was that activity different when you bring mindfulness into it, as opposed to when you didn't bring mindfulness into it? Sure, you can just sort of become aware of the present moment without any prompting, but you can also bring a sort of grateful mindfulness into the moment. So when you eat, being grateful for the food and appreciating the food. And in our tradition, the Prophet Sallallahu Alaihi Wasallam, he made dhikr with every activity that he did, everything that was going on through the day. So there's a dhikr and a du'ad that he made when he woke up. There's a dhikr and du'ad that he made when he went to the bathroom, when he came out of the bathroom. When he took a shower, before would do, before he ate, after he ate, before he went to sleep, and so on and so forth. And the dhikr would be a remembrance of Allah, but it would capture elements of each activity and bring gratitude to it. So it would, when he would wear his clothes, he would say, all praise and gratitude is for the one who has clothed me. So then it brings this mindfulness to the wearing of the clothes, but then also a gratitude and connecting that event to the present moment and also to Allah. So when we do exercise 7.2, you can read through it and talk about how they bring mindfulness into these different activities, but then also recognize that we can also integrate aspects of our tradition, which would essentially be bringing those dhikr before you eat, after you eat, before you wear your clothes, so on and so forth, and then being mindful of that activity as a blessing from Allah. And with that, when you bring gratitude, it's like putting sugar on top. So when you eat, put a little salt, pepper on top. And then when you make dhikr and mindfulness, you put some sugar on top because you're able to really appreciate it and be grateful for it. And it makes it more visceral. So, and then there's the wrap up which I'm going to go to and then we'll finish this chapter and we'll have another chapter after words that we'll go into. There's a section on acceptance. And then there's a section on compassion and kindness. And it says an important piece which says kindness and compassion are both characteristics that can enable you to practice mindfulness. So, if we're making a dhikr of Allah, and we do something that we feel bad about, I think Toba is a way to fix that connection, so we can continue to make dhikr of Allah and utilize that connection in order to stay strong in our practice. And then it goes into the wrap up. In this chapter, you had the opportunity to learn about what mindfulness is and how to develop a practice of mindfulness, and how that can be helpful in your recovery. And then you can say more things and it gives a preview of the next chapter. And the next chapter you're going to find ways to increase joy, pleasure and fulfillment in your life. With mindfulness skills in your back pocket, you will be able to experience these positive emotions at a deeper level. So inshallah with that we will wrap up any questions. If we're doing some service in the community, if we're helping other people, if we're doing other good deeds, we shouldn't say, Oh, I've relapsed where I'm engaging in this addictive habit. I should give up that other good activity. Rather we should continue those good activities continue accruing those good deeds and increase in them. And then continue working on this project of breaking our addictive habit. And, you know, what I was hoping to get across is that we shouldn't let that trick of chef on separate us from continuing to work on connecting with Allah, and continuing to engage in good behavior and good have and good deeds, and all the other amazing things that we're doing. And we'll end with this hadith that was related by Imam at Termi D, where it says, this is a Hadith Qudsi, I heard the Messenger of Allah, so the law of Allah, say, Allah, the Almighty said, Oh, son of Adam. So long as you call upon me and ask me, I shall forgive you for what you have done. And I shall not mind. Oh son of Adam, were your sins to reach the clouds of the sky. And you were then to ask forgiveness of me. I would forgive you.  And were you then to face me ascribing no partner to me. And bring you forgiveness nearly as great as it.