On 31st August 1920, the first international convention of the Negro peoples of the world, which was held in New York City, promulgated the declaration of right of the Negro people of the world following discussion led by Marcus Garvey, a Jamaican political activist. On the 31st of August, we now commemorate the International Day of People of African Descent. It is a day to promote greater recognition for and celebrate the diverse heritage and contributions of people of African descent to the development of our societies. It is also a day to remember the enslavement and trade of millions of Africans and to recognize that the legacies of enslavement and colonialism have led to contemporary forms of racism, inequalities and exclusion, including systemic racism that are yet to be addressed. As we celebrate the 75th anniversary of the Universal Declaration of Human Rights, let's not forget the first article proclaimed. Our human beings are born free and equal in dignity and in rights. The Universal Declaration of Human Rights and the Human Rights Treaties that follow all prohibit discrimination on the grounds of race, color or national or ethnic origin. The Durban Declaration and Program of Action and the Program of Activities for the International Decade of People of African Descent provide a clear roadmap and concrete recommendations to fight racial discrimination, xenophobia and intolerance. Yet, people of African descent around the world continue to face multiple forms of racism and racial discrimination, exclusion and inequalities in all areas of life, including education and employment, safe and affordable healthcare and adequate housing. People of African descent also continue to be racially profiled and subjected to police violence and racist attacks. Racial discrimination is a grave human rights violation which must be stopped, addressed and redressed. Systemic racism needs a systemic response. The structure, institutions and behaviors leading to direct or indirect discrimination against people of African descent must be changed. Concrete steps to confront the legacies of the past, including colonialism and enslavement and their lasting consequences must be taken, including through reparatory justice. Let's join forces to ensure that the voices of people of African descent and their lived experiences are heard. And demand that our governments must take urgent action and concrete measures to address their concerns. Let's continue to amplify the call of the international decade for people of African descent of recognition, justice and development. The UN Human Rights Office and our High Commissioner stand with people of African descent around the world and will keep promoting the full respect of the human rights and fundamental freedom. Together, we can make change happen. Together, let's fight racism.


Hi everybody it's Sam at Mixed Up Craft, thank you for watching my tutorial today. I'm going to be showing you how to make a inside-out card, that's what I'm calling this. So from the front it's very plain, the whole point is that this is not going to then be seen because what you're going to do is the person you'll give it to, it fits in a five by seven envelope, you can see that fits in perfectly. They will open it up and then the whole thing turns around so it's inside is now out and I've made this Happy New Year card and I adore this. I adore sparkle and I just think the Dovecraft holographic card stock which you can see there looks so fun and works really well for this Happy New Year card and then it just stands up like a normal card. There we go and it does work. The key to this is making sure your card doesn't crack and I'm going to show you how to do that. You've got plenty of room on the back to write your message, if you wanted to you could write something else you know repeat these squares here. I have used again these are the First Edition Number Dies, these are the Simply Creative Champagne, that's the Simply Creative Balloon Dies and then these are also the First Edition Small Letter Dies. So it's just super fun and then the papers I've used here these are pearlescent papers with the feathers and this is from the Mariposa collection which I'll show you in a moment and it's just so shiny and the nice thing about this is when you walk past it it will you'll get that kind of look as you walk past so it's always going to have a shine, different light hits it. It's just really really fun card but like I said it does stand up just like a normal top folding card and then the whole thing just closes up. A little bit of bulk there where you've got the fold but nothing too bad. Okay so let's crack on and make it so I'm just going to fold that one back up and pop it in there just to keep it protected. So like I said that's using the Mariposa so if I bring this over here I'll show you that holographic here look you can just see look at the different rainbow colors that you get reflected off the light there and this is 10 sheets it's really good value for money it's really strong as well it's 210gsm and yeah I will share all the links to that in my blog and then this is all you need so I've gone ahead as always done lots of bits and pieces so I'll talk you through all the sizes for those in a minute. I've already gone and done my happy new year just die cut those and I've just layered them on a darker purple and can you see just behind if I put it on my hand there just behind the silver is that purple so it gives it just a little bit of a frame so actually they've got like a shadow you see so just a little tip there if you just want to lift them off a little bit that's what I've done there so that says happy new year I've also got my 2019 the balloons and the champagne that's already all been die cut in that mirrored card stock. Okay so for the main card base you want a pre-made 5x7 card um or make it yourself so if you've got pre-made it may crack because that would have been factory made whereas if you do it yourself it's a bit easier so this is a piece of 10x7 card stock and then all you're going to do is score it halfway you want to do it on both sides you're going to score it 5 and then flip it and 5 again and you may want to do that again so again I'm just going to show you I mean I've done this a few times you're just weakening the fibers you're squashing them together um you know don't fold it without burnishing um sorry don't fold it without scoring because that's when it will crack but now you can obviously burnish it on one side and then fold it over and burnish it on the other side and you just don't want any cracking see that's nice and smooth there's no cracking a cool tool because that's basically now like a hinge it's going to fold both ways okay so that's what you need for that piece then your mats and layers so this is again I've already done that one ready so I'll talk you through those sizes so this piece here is for the front of the card so this is just to decorate it just so it looks like you know you can obviously keep it completely plain if you want but I've just gone and put that on there that piece there measures four and three quarters by six and three quarters so I've just dropped down by a quarter of an inch there then these pieces are to go inside on both of the side panels that fall down so my holographic mirrored card stock here is four and three eighths of an inch by six and three quarters you'll need two pieces of that size and then you'll want two pieces of four and one eighth of an inch by six and a half and they're going to layer on top like so and you can see that I've already done that one and again you just get that really nice frame and you can go ahead and stick that one on the front of your card obviously this is a landscape top folding so if you've got a directional paper that's kind of directional I think that's the way it's meant to be then you want to make sure it's up that way when you stick it down okay those pieces and then for the actual mechanism I guess the piece in the middle that pops up this is a piece of six by six and three quarters so what you want to do is along the six inch side is you're going to score it half an inch three inches and five and a half okay then fold it in half just burn shit with your fingers for the minute and then pop it in so you've got the folded end at the top of your scoreboard okay so mine opens like that and pop that in and then you're going to score at one and a half just down to the half inch score line so don't go to the very bottom just to that score line so that's at half an inch then you're going to do sorry that was at one and a half inches then you're going to do one and three quarters of an inch okay so you're just creating a little quarter inch little kind of strip there then the next score line is going to be at three and a quarter and then three and a half and then the last ones are going to be at five and at five and a quarter okay so if I bring that up we can hopefully there you can see so there's that half an inch one running down here and then coming down is these score lines see they all only just go to that score line and each one of these you should have three and they will be a quarter of an inch we're actually now going to cut them out coming in from this folded side here so you don't need to score on both sides it's probably gone through you can see I've got a slight impression on the other side there but that's what we need so we'll cut that in a second before I get rid of the scoreboard you then need these pieces and they are going to decorate those panels that pop up so the top the mirrored cardstock the larger piece is one and a half by two and three eighths and then the purple that I've got on top of that is one and one eighth of an inch by two and one eighth and you want four of each size this is entirely up to you how you want to decorate it and what cardstock you want to use so that's all the scoring that's all the measurements that we need so now we can do some cutting so with this piece here I'm going to grab my snips and with the folded side facing you and with all these score lines facing you you're going to cut so first of all here I'm going to cut down that one keep your cardstock try and really pinch it together so it doesn't move because you are cutting two at the same time you can see that I've just cut down that first one just right up to that score line next we're going to cut down the next score line so we're going to cut out this tiny little quarter inch strip like so so now you can see this is becoming free and then it's entirely up to you what I'm going to do is I like to go along and do all of them like that so then go along to the next two here so this is the middle ones and I'm just going to cut them I'm kind of cutting away the score lines so I'm cutting to the left and right of each one just so it gives you a bit more of a finished look so that's that one now and then go to the very end one so like so then you can go in now if you want and kind of fold that back and cut across but what I prefer to do is open the whole thing up and with my metal ruler and my cutting knife you just get a bit more of just a cleaner finish you're just going to cut that tiny quarter inch piece so just join it across to the other one so that one try and get my shadow out here okay so now that you see they just all pop out like so and then just rotate and just cut that the same on the other side okay so now they should all come out and I just for me that just gives me a really nice clean kind of finish so now fold it back in half and it should look like that these score lines here you just want to fold up like so so that is the shape and you can see now how that's going to look when we pop it into the card so next what we need to do is grab the these pieces and your decoration this is much easier to decorate flat okay so fold it out flat decide whether you want this to be your front or that to be your front so I'm really not bothered at all I'll do this one and then the each of these are going to sit and they give you a very very small frame so you can see the white there I get it's literally like it's one sixteenth of an inch all the way around it's just very small okay but I'm going to go I've already put some double-sided tape on the back of these so I'm going to go and get those ones all stuck down okay so you can see now those are all stuck okay next you want to decorate it so obviously I've gone ahead and already done these ones here so I've got my 2019 so they are going to stick like so and then I've got my champagne glass there and bottle and then I'm going to have the balloon I'm going to do it the same they are going to separate people but that's how I'm going to stick that down now I did run through I always forget but when I made the first card I ran these all through using some double-sided sticky sheets so you basically stick on the holographic paper you'd stick it on the underside and you put your die on top run it through and then basically you peel off the backing and you'd have a sticker I forgot but another quick tip that I've done for many many years is pop your glue on the back of your hand like so and you only need a tiny tiny bit so all I'm doing is just very carefully just tapping it down and if you're working with mirrored cardstock if you're anything like my mum she loves it but she hates it because she always gets smudge marks from the glue which is why it's best to use the double-sided sheets but if you haven't got them let the glue completely dry once it dries completely put a very tiny bit of surgical spirit on a cloth and you can wipe over the mirrored cardstock but dab it you don't want it to really go on your card although it does dry clear and dry or put just get a little piece of tissue or a rag and just very carefully buff it and it will come off eventually okay so there are ways to get rid of any of those kind of markings and then just literally just dab it very carefully and they get stuck down and I've got no smudges or anything so again I'm just going to pop a little bit I'm using very very little glue you know this is just a very lightweight piece of cardstock you don't need to you know douse it you can also use your you know any kind of tape runners but the problem with some of those is it because these have all got bits in them you're going to get all of these little gaps would obviously have the sticky exposed so yeah it would end up maybe like dust and stuff like that would end up settling in it but um do you know I had a thing then I thought I'd done it wrong but 2019 though it's done I've got the right order and then that one there again a little bit on the bottom and just make sure they're all lined up all kind of at the same height you can see there how quickly that was to stick down and then these ones here I'm just going to arrange like I said the champagne I want them coming off because they're gonna obviously overhang and stick you know stand up even more I'll do the balloon I'm just popping a little bit just on the very middle part of the balloon there because that's all I'm actually sticking down I'm leaving the tail loose and the top is all loose because I don't want it sticking so I've only literally stuck it in that middle bit there and then I'm going to stick the bottle down first again very very small amount have that on an angle like so and again pop a little bit I've still got a bit there and then I can just peel this off my hand once I've finished which I find very satisfying and pop that one on an angle like so so if I bring that out there I've got a tiny bit of glue I can see just on the top of the zero there which I can rub off but other than that that is so shiny with no glue okay so it's a nice quick way to do it so just pop all this out the way okay so now what we want to do is turn this over and you're going to run double sided tape so I'm going to use my red tape so it's nice and strong this is the half inch tape so it will sit perfectly within this half inch tab that we've got running here and then I'll use my scissors there just snip that off at the edge go around the other side there okay and then just remove the backing she says I've got it but then sometimes you get right under it there we go now don't fold it over but don't fold them together obviously you don't want these sticking together they now have to stick over the card so side obviously whether you want it that one or that one I'm not too fast this isn't the inside the score lines need to line up with the top folded part again you're sticking this on the folded side not on the open side so this side here first of all if I open it up I'm going to do it that way so this score line here is going to run along the top of that score line there so again very carefully I'm just going to tack down oh and it doesn't meet that's it I've got to make sure you want to have an even overhang as well so I'm actually looking through the gaps here if you look through that gap I can see the top of this if you kind of use that as your gauge and then just eyeball make sure you've got you know the same overhang on the left and the right there so I'm happy and then stick that down like so okay so if I flip that over now you can see where that's going to go okay and then this one just fold it down and it will just nicely go on the back there okay then you need to test it and fold it back over on itself like so and it should all fold flat which it does okay so you can see now how that's going to work now what we need to do is you need to make this nice and strong and you need to give it a nice weight which is why you want to use the what you call it I'll get there in a minute the mirrored cardstock so I've already done this one here and I put my backing on so let's take this off here and then this one will line up with the bottom of that white half inch so if I line that all down like so so I just bring that up you can see now how nice and neat that is and then bring this one around and again I've done my backing on the mirrored so I'll stick the other one on top in a second and just line that one up with the white like so and then again stick this one on top and that one stick nicely in the middle and then you also need a piece to go on the back which I forgot I always forget to do that piece for my message and that is this piece here so you see what I mean so this matter went right over but I've actually brought that down but I wanted to try this one lifted up so there are different ways obviously you can put this together this white piece is five and a quarter will be fine by three okay so that will be to write your message on but yeah if I just bring that so you can see there the difference both both work and both just as nice actually also I'm jumping ahead but now that's got a weight so straight away it wants to go that way so pop it back just fold that all in but now it stands up and it does it looks so good so now I need to put my message there you can see with this one it does exactly the same so that one stands up but if I you see it's got more of a triangle here whereas this one they're really close together because obviously we put them over that score line but personally from making both I prefer this one I think this one's stronger and actually works better but then maybe if you want that flat that one looks quite nice with that effect there so yeah that one I've come out maybe an inch rather than going in with them together you see there you see or that one there they've come out an inch all the same measurements but it's yeah two different ways to do it and the mats and layers are the same as well so it's yeah play around with it but personally I think I prefer this finished look so now I'm going to stick my happy new year down on here and there you go look at that look at the shine and the sparkle again this one it does it I think it wants to stay in that shape much better if I pop this one up it still works but it kind of moves it always like does a little bounce it still works really really well like I do like both styles but I think technically that one works better and I think what I might do is that's going to go on the front but I'm going to do another strip along here of this same paper or I might just do another whereas all my um let me just show you so this is the same length a bit of leftover cardstock here and I'm going to cut this see I've gone past the mark isn't it I'll actually if I go that way it'll be better so let's just do this is going to be about three eighths of an inch I'll cut another one in a minute but just to show you there that looks really cool so let me just stick that one down so there you go just stuck that with my double-sided tape and look how cool that strip looks through the middle now so I'm going to do another one there off camera like I said you can decorate the backs of these if you want to but now that stands up really nicely and that's the profile that they see what a cool card now this will look great with any four letter words as well so you could obviously have love you can do more but then you these are going to become thinner so obviously if you double that up and you wanted eight they're going to be very very thin um but you can obviously lengthen your card if you want to do like an eight um you know eight inch card which would look quite cool as well with this style but even with just decorative bits of paper you might have some little animal dyes or all sorts to be good to go on this it's it is it's so so fun but yeah inside out card so let me stick that one on there as well and there's the front like so so that's how they receive it if you want pop a little note in there to say turn this card inside out open it up love it and like I said it does look nice like that as well but personally I do think they look much much nicer up like that so there you go two inside out cards hope you like it and a happy new year although I will say a happy new year again at some point on my channel and on facebook but I thought I put this one out now so you've got a good week still till the end of the year and if you do send these out I know they're not maybe the most popular um cards that are given out new year cards but I do think it's nice just uh you know maybe there's a particular person that you want to wish a happy new year too so I know I've got some people that I do so there are my my ones for this year so hope you've enjoyed it hope you like this new card style if you do please give me a thumbs up as always and subscribe to my channel so you get to see more thanks for watching bye


T.F.N.N. Headline, News Update. T.F.N.N.N.N.N.N.N.N.N.N.N.N.N.N.N.N.N. and one u.s. dollar we can only take a look at the markets will stop the spy folks bottom on your break in swings break it with volume you're going lower out here uh... so you get in the spy i mean the bottom line this the interesting thing about the spy now is this is that the console we have the gap so the gap is wide open the gap is three eighty one that's more going down not eight and a half dollars today your three ninety that's going to be easy to get to that being said though what you're actually have is that you have a correlation here of uh... three ninety eight twenty three ninety to four ten yeah you get thirty bucks which is three sixty even three sixty eight is the swing now three sixty seven is the highs of the lows so this might be it man this this might be right where we're going to go so this is going to get intriguing watching this thing shake out man the cues same type of setup cues have way too much volume of breaking the swings breaking with volume uh... bottom line with the cues you get the bottom is uh... choose so we get about uh... two fifty five and uh... the two fifty five eighty two sixty five and the gap is two sixty eight what also happens there though that the high of the lows two seventy that's more than likely we're going down to test the highs of the lows that's how they seem to be shaken up we look at the gold contract what you have with the gold contract gold contract is uh... down a hundred seventy five thousand contracts this baby here you're inside the range meaning you got inside this uh... eighteen oh six that says the next leg can actually get you down to seventeen thirty three and it's all going to be about good old king dollar folks it finally caught a bid we'll see if it can hang uh... bottom line is that this was down at the bottom of a six month range and you know we basically took off topside hit a low out here one of three five forty one it's up a thousand ticks over that right now you're up seven eighty one stare at their folks come right back


Everybody forced here we've been 22 23 contenders optic basketball ten box case number nine random teams. Good luck on the random Take a look on the break Go ten times here one two three four five six seven eight nine and ten Von down to Matthew Matthew be any teams ten times one two three four five six seven eight nine and ten pelicans down to Rockets Vaughn with pelicans Jinway wizards Davis Pacers Robert ST thunder T Chan Blazers Christopher J warriors Shane M Mavericks Robert ST calves Thomas C Sixers Matt T Spurs Andrew S Magic Brian D Bucks Fufu with the jazz Christopher J Grizzly Jason H E Wolves Chad H Pistons Jason H E Celtics Vaughn with the Hornets Christopher J Nets Raptors Jason H a Knicks Michael T Hawks Jason H E Clippers Bulls Christopher J heat Robert SN Kings Paul N Sons Jordan Z nugs Rashim Lakers Matthew B Rockets Links in chat for those results. You need to see them again results quickly in the bottom of the website latent sports cards comms Where you find Tony selling us out on the football mixer, and I think Peter just sold us out on Star Wars six series Two breaks just sold out mosaic football choice flawless football Galaxy mixer and contenders optic which could go next if it fills up is down to seven guys Is down to seven which is the last contenders optic of the night by the way Thank you all very much appreciate the Patience as well. Give me just a sec here to do one more thing and we'll get ripping dust stings the nostrils All right, Vacelle base with a silver maxi for the Sixers the loose season ticket here in Fox It's out of 99 for Sacramento as well or for Sacramento. You have an optic illusion rookie Keegan Murray And we some on Jang lottery ticket. Okay, see your rookie Great hit to start off variation season ticket rookie auto shade on sharp Awesome hit for Portland's Congrats Blazers Got silver season ticket Rudy Gobert for the Wolves Silver Keegan Murray hoop dreams Kings Kings have a nice break here is a first-class ticket Blue to 75 blue ice 75 Dyson Daniels Pelicans Blue season ticket is Josh Green for Dallas out of 99 In redemption it goes rockets rookie season ticket of Jabari Smith, Jr. Rockets first Jabari of the night. I think for for an auto lot orders just came in I'm gonna refresh spots real quick here and we'll keep ripping 60 going contenders optic next Was a choice number four is sold out Fall us down to 13 as well for breaks left with spots flawless football contenders optic basketball mosaic football choice and Star Wars galaxy mixer Alright, that's KPJ It will go next unless the contenders optic fills up first silver badly be all for the wizards Lottery ticket red ice and turn for the pistons Pistons rookie silver lottery ticket Keegan Murray Kings Paul George Numbered to 15 on the purple for the Clippers Purple for the clips there and orange Bochamp rookie auto or the bucks On the rookie ticket 25 and I said bucks good good a good box there Solid rookie auto and a nice vets purple Another Star Wars spot just came in Caleb. Thank you Caleb Silver Kevin Herter for the Kings Orange Christian Wood Mavs the 49 red ice numbers game and beads Sixers and Blue ice sweet shots is Yannis from Milwaukee. It's number to 75 Cavaliers variation red rookie ticket auto Isaiah Mobley 24 of 99 it really does not want to focus on this card. It's insane. Okay guys, so again, we'll do Contenders optic next unless Or we'll do the mixture next let's contenders optic fills up here But if not, we'll do the bowman mixer first By the way, we'll finish up baseball and basketball before football at the rate that it's filling Printing plate coming up. It seems like yeah, we do There's Cameron Johnson red Kevin Herter Kings Red ice numbers game Yokech nugs blue ice uniformity Donovan Mitchell Cavaliers to 75 you go Cleveland Printing plate is a Rudy go bear for the wolves One of one nice card Timberwolves McGee with three hits so far dang Finishing this career strong all-time contenders Brent Barry auto Seattle goes to okc Brent Barry For some reason my basketball coach growing up. Love Brent Barry. I don't know why It's because he's a shooter. I forget why I don't know it doesn't matter. I just wanted to stop running suicides That's all I remember Lamping me there. You got red talents for the wolves Silver rubber Williams the third Celtics Silver shade on sharp lottery ticket for the Blazers the red ice hoop dreams of Durin for the Pistons Yes, Spencer. He's leaving it all out there because it's his last few games But we he'll be sore for a couple weeks Max Christie rookie ticket auto for the Lakers Miggy Wayne right who else is retiring MLB this year? Maybe cranky maybe Probably granky I would say that the way he's pitched probably granky Shengyun there's an orange to 49 Shengyun for Houston Yeah, silver sweet shots Kyrie for the Mavericks Green Pulsar nice color match numbers game Tatum for the C's five of 25 3,000 K's so they he pitches and then just goes on IR next year red Shengyun Rockets and A Caleb Houston rookie ticket auto red for the magic. It's a 99 He's pretty close too, right? What's he what's the outright now Spencer? Oh? Yeah, that would be for sure something granky did Get 3,000 K's and immediately ask to get taken out of the game and that I'd see you I would do the same house on the Royals right now though. I Be like look first of all like We stink second of all like you need that roster spot for a young player to see what they like, you know Let him play. I'm a column. We got silver and I want a sabonis Kings Rich Blue Tyrese maxi out of 75 sixers red first-class tickets are Easton Rockets The Rockets red ice content legendary contenders or legendary Tandems magic and Kareem and variation Benedict Matthew and rookie ticket auto for The Pacers 277 so you have four or five stars. Yeah Silver Middleton bucks Red Edwards wolves red ice step curry numbers game for the Warriors Silver Keegan Murray optic illusion Kings and Derek white perennial contenders auto to 99 Celtics Yeah, Bobby Bobby what's gonna get paid no matter what? Bobby Whitt's fine Yeah, please be a future Red Sox put the Here's the plan. Here's the plan put Marcella Meyer at third base or like outfield or something Bobby Whitt. It's short Devers at first Causes DH boom Boom There's a silver Tyler here over the heat. I'm back baseball. All right, we're all check it out later I read giddy for the thunder out of 99. All right, that's clearly a blue Josh giddy Next is either contenders optic or the Bowman mixer if contenders optic is full rip it if not We're moving on a Bowman Silver jaren Jackson for the Grizzlies red ice uniformity and bead for the Sixers and Kaminga to 25 on the sophomore contenders auto Golden state with that orange there. I'll do a quick recap Nice Greg. Cost as many is like the one time we get to say it costs as many. Yeah, so there's still six to go on the contenders optic guys So looks like we're on a Bowman Was a football choice down to three to go flawless at 11 and Star Wars at five Getting down to it though guys We're just about 20 20 spots left for the whole night and again. These are the last breaks until Sunday on YouTube anyway We'll be on a fanatics live tomorrow morning Tonight now we've got giddy maxi Josh Green deer and Fox 75 you've got the honest Donovan Mitchell Dyson Daniels to 50 Shengun Christian Wood to 25 is Tatum to 15 is Paul George printing plate was Rudy Gobert Autos of Bennett's Mathurin Max Christie shade on sharp Isaiah Mowbly Caleb Houston Derek Whites Brent Berry Marjahn Bochamp John and the Kaminga Angel bars mid-junior on the season ticket redemption Solid stuff there. Thanks again everybody moving on to what's full


Hey everybody, I'm Lance Coykey. Today we're gonna discuss, we're gonna ask this question, how much exercise is enough to stay healthy? So this kind of depends on where you're at. Are you in your current state considered healthy? If you're not, you need to look at this a little bit differently. You need to do things that are specifically uncomfortable so that you can push your body toward the state that you would like it to be in. Now, nothing about that is about maintaining. All of that is about progress. It's about getting closer to a goal. So you need to set a specific goal, maybe a specific body weight, maybe a specific body fat percentage. You need to measure those things at regular intervals and you need to come up with, you have that long-term vision. You need to come up with the short-term process goals that will help you take those tiny steps to get to that long-term goal because you can't just keep that long-term goal in mind for six months, because it doesn't mean anything, right? You'll know when you get there, but you don't know what to do to get there. So we have to come up with these process goals. Process goals are very important here. Now, this video is not about that. If you wanna talk a little bit more about that, the video I did yesterday on how much exercise is enough to lose weight is a better target for that. If, however, you are comfortable with where you're at and you really wanna know just how to stay there, then this video will talk a little bit more about that. So in the previous video, we talked about progressive overload. The thing that I would like to explain to you so that you can kind of understand how maintenance of fitness works is how your body responds to exercise. So progressive overload is actually a really good way to explain this. If I continue to do something that's a little bit harder, a little bit heavier, maybe I do more work in less time, maybe I rest less between sets, maybe I up the weight, right? Maybe I do an extra set, maybe I do an extra rep or two. Those types of things are progressing me. They are getting me stronger and fitter and I will see lasting impact from that. For maintenance, it's not really that important.  Like all of those goals are totally reasonable and you don't need your life to center around fitness, okay? But you do need to continue working out. You do need to continue prioritizing your sleep. You do need to eat healthy, right? All of those things support this goal. But you don't need to go on any crazy diet. You don't need to feel super hungry from day to day. You don't need to, I think you should still probably prioritize your sleep pretty heavily.  It's not about progressing at this point. It's about maintaining. And so what the body does is when it takes this stimulus of exercise, it says, okay, it's time to recover. Now that that shit's over, we need to figure out how to make this not that bad. And so if I push myself, then the body is gonna put on a little bit more. So that next time I push myself that hard, it doesn't hurt so bad. It doesn't feel so bad. But if I push myself to a level that is, you know, kind of familiar to me, then I can come back and my body will just say, okay, what we have right now is good. We can keep that, okay?  Cause it's kind of expensive to keep muscle around, right? It takes more energy. It takes a lot of, you know, extra bandwidth. So your body, if you just lay in bed, it will get rid of all that.  Now it's easier to gain that back. So if you have some sort of injury setback, it's okay, you can come back from it. But to maintain your current level, you need to keep your current output. So I need to keep exercising. Maybe it just looks like the same stuff that I've done over and over and over again. Maybe it looks, you know, or, you know, maybe it's not the same, but maybe it looks very similar. I can just, you know, push myself to the same level. Maybe not to the brink of exhaustion, but maybe to, yeah, I'm sweating and yeah, it would be uncomfortable if I kept going. You know, somebody with chronic pain, if they push themselves to exhaustion, their physical fitness, their technique, their biomechanics is going to start to degrade. And so if I want to avoid that, because chronic pain management maybe is my primary goal, then I can keep my fitness or my exercise fatigue a little bit lower and I can still kind of, I can have something to recover from, but I don't have to push myself to where my joints are really hating me for it, okay? So that's a long, long convoluted process, but how much exercise is enough to maintain health levels? In general, you want to kind of get to a point where you're happy and then keep that fitness level. For heart health, the American College of Sports Medicine recommends five at least days of not vigorous, but hard exercise, hard cardiovascular exercise, exercise where you can still talk, but you're not too labored in your breathing and you are sweating for 30 to 60 minutes a day. That is just your aerobic recommendations. Now, some people can get away with less than that. My recommendation is that's kind of a lot and it's kind of hard to get that amount of exercise all the time, especially if you're not prioritizing it. I think most people would feel really good if they did that. So try it out. At some point in your life, you should try it out. But if not, as long as you're seeing your doctor regularly and you're measuring your health, you can do something for a long period of time. And if your doctor's not happy with it, then you need to change something.  And you can also look at, what am I willing to do? What would I rather do? Sometimes changing your diet is probably the correct answer, but if it's hard to do, if you're around people who aren't very healthy all the time, then maybe the best you can do for right now is to just increase your exercise. There's a lot of ways to look at this. We talked about the five days of aerobic exercise. The other recommendation that the ACSM makes is you could do three days of more vigorous exercise. That would be something more like high-intensity interval training. That's generally a little bit more efficient in maintaining fitness, but definitely more stressful on the body. So consider that. I'm gonna make a video about that in a few days. Outside of that weight training, if you're trying to keep your muscle, you need to train about two times a week to maintain stuff. You could train once and push yourself really, really hard, but it's really difficult to do that. And again, with a joint thing, sometimes when you push yourself to that much fatigue, it can be pretty challenging on your chronic pain or your health levels. And that's kind of how I think about things. So two days of resistance training, three to five days of vigorous or hard exercise where you're sweating, cardiovascular stuff, that will keep you in some realm of healthy throughout the rest of your life.


What's up everybody, Jason here for jaspyscasebreaks.com. We're doing a little filler here, 2019 Prism Football Hobby Pack. It is a one-pack break number 81 random teams. And again guys, this is gonna give you three spots in Immaculate R&B. So at the end of the break guys, once we do the pack break, we'll randomize the 32 names and the top three teams get into the random number block for the Immaculate Collegiate Football teams in Pikachu number one. So let's do the break first. Here's the dice roll, it's a one and a three, four times. Let's do the break first, one, two, three, four. And we got Zach down to Brian. And then of course, one, two, three, four. Panthers down to the Cowboys. All right, so again of course, no trading, stick to what you got. Squeeze under roof, I think that's a case of top loaders right now. Yeah, go ahead. So there's your teams there, it's a quick pack. Now, let's move this just a little bit back here. Fix my camera, it usually resets at the end of the night. The focus, and the focus is usually good around like the 40s, that looks good right there. And Cleveland Farrell, first round pick for the Raiders. I think this was like Mike Mayock's first year of being a GM and did not go well. Well actually Brian Burns is pretty good. All right guys, so there's that. Those two hits. Now let's switch scenes guys and let's do the giveaway. So again, top three, get into the immaculate, roll it. It's a full 12, six and a six. Here we go, one, two, three, four, five, six, seven, eight, nine, 10, 11 and 12. 12, 12, 12, just missing out is James Dunderbrien, but Zach Allen and Zach, you two are in with the top three names there, congrats guys. So let me paste your names in here. And again guys, we have one more filler up on the website that would unlock the break. If you guys are interested in selling that out, remember it is a promo break, so if you grab, sorry, it's a promo break that gives you five entries. So if you grab a spot on the filler, that's gonna give you five promo entries. So pretty good deal right there guys. This is a promo that's guaranteed to run no matter what. Whether it breaks out or not, it's just buying spots in today's breaks at any time before I log off at the end of the night. So just remember, if you buy spots in Bighead Express and any fillers for that, you get five times the spots immaculate, NT-PYTs plus a filler like we just did five times the spot. NT-PYTs plus the fillers five times the spot. Everything else, you still get one spot, but obviously those three, you get a little bit more entries. So take advantage of that guys, JaspysCaseBrakes.com.