Good afternoon, everybody. My name is Linsang. I'm here to talk about sodium and the istio, pushing the boundaries of what's possible for zero trust.  A little bit of introduction about me. By the way, I'm standing on the wheel this speaking podium. There is an elevated step, so if I fall, please come up stage to rescue me, so I'll try not to fall, so you see there's a height difference here. A little bit of introduction of me. I work for a small company called Solo.io. I'm leading the open source organization in our small company there. I'm being one of the founding member of the istio project. I made a lot of contribution. I'm also a technical oversight committee member and steering committee member. I actually wrote two books about istio, istio explained, and most recently istio ambient explained. So how many of you heard of istio before? Okay, how many of you heard of the new thing we're doing in the community called istio ambient? A few of you. Okay, cool. We're gonna introduce that briefly. And a little bit more about me before I joined Solo about two years ago. I work for a giant technology company called IBM. And right before I leave IBM, I went to our corporate directory and took a screenshot of how many patents I had, which is on the IBM name, but I was a co-inventor. So that was a little bit over 200. So that's a little bit of a fun fact about me. A little bit more about our company, Solo.io. How many of you actually heard of our company? Wow, thank you. So it's a small company when I joined. It's like 25 people. Some like the 25th employee, very cool. Right now we have about 160, 170 people. It was funded by EDIT. We're focusing on the API gateway, application network connectivity space. One thing I really like what our company do is we offer free trainings and certification tests through our academy program where we provide a lab in the cloud environment and you can run through the labs and do your quizzes and get a badge. So if you're interested in that, that's the QR code scan for that and it's completely free. So with that, we're going to talk about today's agenda. So we're going to talk a little bit about CNI and CELIM first. And then we're going to dive into some background around service management and SEO. And then we're going to talk about best practice for implement zero trust architecture. What is zero trust? And how do you integrate CELIM and SEO together? And we're going to do show and tell through a demo. So that's the flow. So before we get started about CELIM, I'd like to talk about container networking interface which is CNI. So how many of you are using a CNI today? Well, I would expect more than a few hands. So CNI is the component between container runtime and the network implementation. CNI basically, our plugins are called whenever you deploy a pod into Kubernetes when your pods gets created or when your pods get removed. The CNI plugins are responsible for setting up the network configuration such as routes for your pods. And it's also responsible for assign IP address for your pod. The examples of CNI out there are CELIM is one of the most popular one, Colico as well and different cloud provider typically have their own CNI. Typically most of the Kubernetes distro has their own CNI and some support more than one CNI. So that is CNI. And then let's jump into CELIM. So what is CELIM? CELIM is a cloud native solution for providing, securing and observing network connectivity between workloads and typically running in Kubernetes. But it also supports workloads running on VM and other environments. And what's most interesting about CELIM is it's using evolution technology called EBPFs. So a lot of people think about CELIM. They think about EBPF because that's really where CELIM may initially shine compared with the other CNIs. So what is EBPF? How many of you know what EBPF is? All right, excellent. So EBPF extended Berkeley packet filter it runs in the kernel space to process packages. So what's nice about EBPF is it provides the sandbox environment, allow you to extend your kernel and then running your program in the sandbox environment. It's designed for faster processing and safe processing and it's supposed to scale much better than running in the user space program. So if you look at the traditional IP tables without EBPF for example, the node IP table, by the way, there are two IP table box here. The first one on the top is the node level IP table. And typically in the case of service mesh and sidecar, there's also an IP table within the pod name space to config the IP, the traffic redirection between the container and the sidecar. So typically this is the network flows through the virtual ethernet between the pod and also the IP tables for the node. With EBPF, it kind of shortcut the circuit, right? So instead of going through the IP table, it would call programs as sandbox inside of the kernel directly. So it's a little bit more efficient. So what Solium does is leverage this great functionality from EBPF, what the kernel provides to allow you to connect to your workloads through layer three networking and also the typical overlay networking model. Solium builds on top, Solium first of all implements the CNI, container network interface we talk about. And it also has its own enhancement on top of the network policy, the standard Kubernetes network policy. So they have, Solium has Solium network policy. Solium also provide a very nice visualization tool called Hubbell. It allows you to visualize what's going on within your pods and your network. You can also have encryption config that this is not optionally enabled, but you could config with encryption with IPsec or WellGuard. So that's all possible. So the architecture of Solium is pretty straightforward. So the Hubbell relay provides the UI, the Hubbell UI components. There is Solium CNI that implements the CNI. And then the Solium agent is deployed as a demon set running on every single of your Kubernetes nodes. And the Solium operator sets up everything at the beginning of the install and makes sure every single other components is operating and running. Let's spend a second to talk about network policy because in order for you to use any CNI, you have to kind of know what network policy is. How many of you know what network policy is? Okay, so you guys, most of you already know network policy, excellent. So essentially a nutshell controls traffic in layer three and layer four. And there are three components of network policy, right, pod selector to selector, which pod your network policy is applying to. There's a typically ingress policy and egress policy and these are optional. So you could have one or the other or both together. So this is a simple example of a network policy applied in the default namespace. It's applying to this pod that has row DB and it has this particular ingress configuration to say I'm allowing incoming traffic from these IP block, these namespaces, the paths that has this particular label on this particular TCP port 6379. And it also have a similar block to control outgoing egress traffic. So network policy, I think it's pretty straightforward.  One thing interesting about network policy is if you actually go to Kubernetes documents and read what's actually not in network policy, you'll find out it's only for layer three and layer four, right, it doesn't have any cluster-wide support, anything TLS related, they are not really supported in the policy spec. It doesn't allow you to do note specific configuration on your policy, so it doesn't support the line policy.  So what Solium brings to the table is, hey, on top of the network policy which we love, we also provide our own CRD called Solium Network Policy that provides the enhanced ingress and egress policy and also supports the line policy and then you can also use observability to have a UI to visualize network flow, troubleshooting network problems between your parts. So that's a quick rundown of CNI and also Solium is one of the most popular examples of CNI out there. Let's go down to talk about service mesh. So how many of you know what service mesh is before attending the session? Excellent, so in a nutshell, service mesh is a programmable interface or framework that allows you to connect secure observable microservices. So typically, service mesh has a psycho architecture, right? When your application A cause application B, it goes through the psycho captures all the incoming and outgoing traffic and kind of using the psycho to mediate the traffic in between your components, your applications and then you as a platform engineer or operator programs what the psycho needs to do through the service mesh control plan typically using declarative YAMLs. For example, in Istio, users using Istio policies to deploy that to Kubernetes cluster and then Istio control plan watches what user deploys the operator deploys and then correspondingly program the psychos to mediate the traffic. This is a CNCF landscape. I don't know if you notice new Istio is a CNCF graduate projects now. So certainly in the most popular service mesh out there, there are thousands of production customers referenced on Istio.io. Last year we started the donation to CNCF. As an incubation project and recently we just graduated from CNCF as a graduation project. And what's really interesting in Istio is ambient service mesh that was launched in 2022. And essentially it propose a new deployment model on data plan to allow you to run your application without psycho. So let's talk about ambient mesh briefly. This is a new architecture we are doing. Well, the proxy is actually running outside of your application container. So what's the benefit of that? When you not have the proxy running outside, when you have the proxy running outside of your container, you essentially, the moment you include your application into the mesh, service mesh, you don't have to restart your application. So whenever the proxy has a CVE, you don't have to restart your application part. So that's really cool. And from a resource utilization perspective, you could potentially have hundreds of pods that's on the same node, sharing the same proxy. And we kind of, the one thing Istio does really interesting is we kind of separate layer four and layer seven separately. So for layer four, we believe the CVE attack surface is very small because it's focused on very limited functions. So we have this multi-tenancy proxy, which we call it a zero trust tunnel, which is the orange box here that's mediated the traffic for the entire node regardless of whether you are running application A or B or C. You might be wondering, what about layer seven traffic, right? So Envoy, for example, the most popular proxy out there is not designed for multi-tenancy, right? In this case, how do you mediate traffic for layer seven that you want to minimize the blast radius and you don't want one noise tenant impacting other noise tenant? So with that design requirements in mind, we designed a waypoint proxy, which essentially controls traffic for a particular tenant scope that you feel comfortable. So that tenant scope could be a namespace or could be a service account, whichever you feel comfortable. So you could potentially deploy a waypoint proxy, which is an optional component, only needed if you need a layer seven processing. You deploy that waypoint proxy to control the traffic coming into your pod. All right, so this is the announcement we made for Ambient Mesh. If you're interested in learning a little bit more about Ambient, I encourage you to check out Istio.io. There's a blog about Ambient, introduce the data plane mode for Istio without Sidecar. And this is the blog, I'm actually one of the co-authors of the blog. So that is Service Mesh and most popular Service Mesh, Istio out there. Now we're gonna talk about zero trust a little bit, right? So how these two connect to each other. So traditional security is typically focused on edge security. So what does that mean? You think your edge is secure, right? Everything inside of the surrounding, inside you tend to think it's safe, right? So you kind of wrap up everything here with firewall and then everything inside, it's maybe a monolithic. It's not a big problem in that case. So you think it's safe, right? So a privileged user can get through a VPN and access what's in your data center. But a hacker, if they actually get into the firewall, they could potentially access to your application. This may not be a huge deal if you're using monolithic big application. However, as people are moving to cloud, moving to microservices, this model based on edge, the boundary as your security, the edge-based security really proposes increased complexity, attack surface with more valuable, right? With the increased breaking into microservices, every single bits of connection could cause problems. If you trust everything, if a hacker gets into the firewall, then they essentially get into every single communication of your services, which is not ideal. So that's the increased attack surface. So what's your trust essentially is, how many of you actually know what your trust is? How many of you are implementing your trust in your organization? Excellent. So by default, you don't trust anything. So if I say anything wrong, please correct me. And that is inside or outside of your network, right? So you verify everything that you are trying to connect to a system before you're granting access, right? So you want to give the least privilege and deny everything by default and only give the privileges if you need to. So that's what your trust is. You want to make sure the identity you can verify and then you want to grant the least privilege access. And what's also interesting is defense in-depth, right? So how many of you heard of that concept of defense in-depth? Excellent. So it's a concept that commonly used in security, right? That while you layer multiple layers together, so in this case, for example, CNI provides layer three, layer four, a service mesh like Istio provides layer seven. So if you have a security vulnerability, let's say in Istio, maybe in your envoy proxy, well, your layer seven, maybe it's a little bit weak, but potentially your layer three and layer four could pick up, right? So this is, well, the layering defense in-depth can really help, right? In this example, your sidecar proxy may be compromised or your application container could be compromised, right? So, or maybe you have security vulnerability in the cluster, right? So in this case, if one layer fail, it can fall back to the other layer to have it enforced. If the other layer can still be enforced. The other example we also provide in Istio is also allow you to control external service access, right? So for example, your microservice needs to reach out to Amazon or Google services or that Mongo database service. So in this case, Istio provides two mode where you can allow any external access or you can config to register only. The ones on the registry you can access, but both of these have security problems, certainly allow any security problem. The way registry only works is we help you program the Envoy config to allow access to the external service. However, if Hacker gets into one of the Envoy CVE and gets into the Envoy proxy and they could potentially reprogram the Envoy proxy and allow access, so that's not really very secure at all. So what we do recommend with defense in depth in this case is use network policy. So for instance, we could potentially use network policy to say your application A is only allowed to call pods within the cluster. So there's no external out of the cluster access. And then whenever you need to call external service in this case weather.com, you always have to go through the egress gateway. And then from the egress gateway, you can have the gateway initiate a TLS origination for you. So instead of a call HTTP weather.com, the gateway would initiate HTTPS weather.com for you. So in this case, you would potentially using layering the network policy and then layering Istio policy on top of the network policy to implement these secure egress control architecture. So with that, I'm going to jump into the demo. So the first thing I'm going to do is starting prepare the environment. So what this does is it's going to deploy a virtual machine in the cloud. We contract a third company called the Instruct. So it's basically what paying for this company to provide a cloud environment for us. As the environment is standing up, I'm actually going to go through the demo scenario briefly with you so you guys know what I'm going to demo. So first of all, we're going to deploy a Kubernetes cluster after the environment is up running. Then we're going to install Cillian and then we're going to install Istio. So just making sure we have all the key infrastructure out there to help us to build this Istio trust architecture with defense in-depth. And then we're going to deploy some test applications. So really simple applications. The sleep application, which essentially it's just a code command allow you to run commands and also the HTTP being application, which you can call and it prints out some response. And the HTTP being also have external site so you can reach HTTP.org and which would give you some responses. So it's basically useful for testing. So that's what we're using for testing. So the first thing we're going to do is we're going to deploy network policy for our environment. And that's not enough though because that helps control something but doesn't help to enforce at layer seven. It doesn't help you to do control the egress traffic. So then we're going to layer Istio on top by deploy Istio policy. We're going to deploy Zio trust to deny everything. And then we're going to config the sleep pod whenever it calls HTTP.org. It's going to route the traffic to egress gateway and then the egress gateway is going to perform TLS or ingenation on behalf of the sleep pod. All right, let's see if we have the environment up running. Hopefully, I think across it's running now. And I'm hoping the wifi here is good. It's perfect. I feel like I'm missing command prompt. So, oops. Thought would be easier but it seems it's still transferred the data. In the meanwhile, does anybody have any questions? As I wait, maybe I should open my hotspot for this because I don't think the network is that great. Hotspot. All right. I'm going to hit the refresh button one more time and I'm going to get on my mobile phone, see if it's better. All right, just bell with me as I refresh this. Doesn't look too good. Let me access it out quickly and continue see if it's better. All right, I did get the command prompt here. All right, so what I'm going to do is deploy a Kubernetes cluster. So using kind. So this is just a really simple test cluster. Basically what I'm having is I have three worker nodes and one thing I'm interested in, you may find interesting is that I'm actually disabled the default CNI, I believe in kinds. The default CNI is kind in the net. And the reason disabled that is because I want to install selling on it, right? I don't want the two CNI. Sometimes when you have multiple CNI, if it doesn't change correctly it would actually cause troubles. So that's why I'm disabled that. So right now it's kind of a stand up the kind cluster for me. And going to, so the next thing I'm doing going to do that's walk through this correct quickly as we stand up our cluster is we're going to download the Cilium CNI. So I'm not sure if you know the Cilium CNI instruction is pretty straightforward. The only thing I was highlighting is when I install Cilium I find out the CNI actually has a different version than the Cilium control plan and CNI and the agent. So that was a little bit confusing when I tried it. So making sure when you install CNI as long as you understand the versions are not necessarily the same, it should be pretty straightforward. So right now I'm just going to remove the binary that I installed so you can see I have the CNI. Yeah, this is what got me when I first tried to install Cilium. So the CNI is like 0.5 version 15. And now what's happening next? By the way, can you guys see is the font big enough for people in the back? It's good, perfect, thank you. So we're going to install Cilium. So you can see I'm installed the latest version of Cilium which is 1.14. I'm disabling layer seven proxy because I don't really need it. And I'm installed in the cube system and I'm setting up IPAM mode as Kubernetes. And I really like the Cilium status command so it shows one of my notes to your upcoming running I believe. So you can see it's a little bit, taking a little bit like 40 seconds to set up our Cilium typically. So it's going to take a little bit of time. In the meanwhile, I'm going to go ahead install enable Hubble, right? Remember we talk about Hubble is the observability UI provided by Cilium really provides you visibility into what's going on within your networking, the paths, communication between the paths. So now if we do Cilium status command everything is good, awesome. So the next thing we're going to do is install Istio. We're going to first download the Istio 1.19 binary and then we're just going to install the demo profile because it has everything I need including like the egress gateway because by default we don't deploy egress gateway because we don't know if you need external traffic control but the demo profile has ingress and egress gateway. So it has everything I need. So one thing about Istio Cuddle command it runs a little bit slower than the Cilium command to install the reason is when you finish Istio Cuddle install everything is actually up running. So when you have the checkbox on, oh sorry I think I missed the command. So let me go ahead install the sample as well. So the reason I install sample is because it has like the tie alley, gray fauna all these other components you help me show visibility. So if I do a Kubernetes kubectl get pass you can see all my Istio components are running and right now it's trying to bring up the add-on which is this observability components. All right so that's essentially this particular lab just to help bring up everything in start. And with that I'm going to move forward to the next section which we will talk about deploy sample application and apply network policy on top of that. So think across the network still with me here. I'm a neighbor who knows when the network doesn't work. Yeah. All right so the first thing we're gonna do we're gonna wait for the command prompt first. The first thing we're gonna do is we're gonna deploy a network policy called a selium network policy and the name is called lockdown namespace egress. So inside of this policy we essentially say for the default namespace whichever label matches default which is the default namespace we're gonna deny access to the word which means outside of your cluster and we do want to allow access to inside of your cluster which is why you have the egress blog and also the egress deny block. Let me click on refresh hopefully it would come up. So I actually stepped a little bit on this when I first tried the deny policy with selium because it was not obvious to me that you have to specify both egress and egress deny. So essentially you have to explicitly allow what's allowed and what's the and then the rest is denied. Okay it looks like it's still trans for the data. I'm going to try to hit refresh see if it's going to help. So finger crossed. I don't know why I have to refresh again. All right it looks like it's running. So let's go ahead and deploy the selium network policy which will apply to the default namespace as we just discussed. And the next thing we're gonna do is deploy sample sleep and HTTP being application and let's making sure the oops sorry. Let's making sure the application is running wait until they are running. And then the next we are going to do is we're going to try to access from the sleep pod to HTTP being right. So that works that's expected. Now remember the denying policy we set right? So if you access from sleep to Kerr actually being the org remember we set the denying policy not allow everything outside of the cluster the word is what means in selium network policy. So this actually hangs. So what I'm going to do is control C exit outside of here. So you can see we talk about Haber right? So let's meet set up port forwarding to port forwarding 12000 to Haber UI. And now if I launch Haber UI I'm going to hit the refresh button finger cross it's working. And when I hit the sleep default you can see right selium CNI enforce the network policy and drop all the packaging outside of like reaching outside of the cluster which is captured in Haber. So very nice right? So the next thing we're going to do so we kind of apply the layer three layer four policy through selium network policy. And we said hey sleep and actually being in your default name space you can't access anything outside of the cluster. So the next thing we're going to do is apply some layer seven policy. So finger cross on the next lab is going to load while so we can do the demo. All right looks like it's going to load. And hopefully this time we got a little bit lucky. All right so now we are going to add our application to the mesh. So with ambient I don't need to restart the pod but unfortunately we're still working on selium integration with ambient. So I will demo using PsyCOP for now. So what I'm doing is label the default name space for injection and I kind of rolling restart the pod. So assuming my pod is running you can see it's coming up. So this is an extra step we're hoping to eliminate with ambient you wouldn't need to restart the pod. With ambient it's really simplified operation. It's just right now the selium integration with ambient we don't have the network policy from selium in force. There are some technical challenging we're going through in the community. All right so our pods are running and let's do some tests. In this case you can see the first test continue works and the only differences in Istio PsyCOP we propagate some of the headers. We need it for tracing which is why you see the XB3 headers. The second command fail and it actually fails with a much better arrow because the PsyCOP proxy knows the upstream we can't connect to the upstream which is actually the beam.org within a certain timeframe and it times out, right? So what we're going to do next is enforce our zero trust, right? So first thing we're doing is in the entire mesh we're going to enable strict mutual TLS. So you have to have strict mutual TLS before you can talk to each other for any application in the Kubernetes cluster. The second thing we are doing is remember our zero trust principle we said we're going to deny everything and allow nothing, right? So this is essentially in Istio authorization policy to say I don't want to allow anything. And now we're going to gradually enable this to privilege access, right? So we're going to enable access from sleep to HTTP being and only allow the get access, right? So let's go ahead run some tests. Okay, so the first command is still works, right? Because there's no, while we see the zero trust in place it still work because we do allow the get access, right? So the second command is the delete method, right? In this case, it fails with 405 which is method not allow because Istio policy was enforcing it. And the third command continue fail, right? Because in this case we haven't configured anything to allow the sleep to reach outside of the cluster. So let's go ahead control the egress traffic. So the first thing we're going to do is we're going to config for any request to the HTTP being.org we're going to route the traffic to Istio egress gateway. So let's go ahead and config that and that traffic needs to be Istio mutual TLS and then from the gateway we're going to originate TLS connection to call HTTP as HTTP being.org. The other thing is because the HTTP being.org is not a service in Kubernetes. So in order for you to register the external service in Istio register with service entry and last not the least, let's go ahead and config the egress gateway to say, hey, I want the traffic coming to me on port 80 to be Istio mutual from HTTP being.org. So that ensures from sleep to HTTP being.org I'm sorry to sleep to egress gateway is using mutual TLS. So with that, let's go ahead run the same command. You can see now we can access HTTP being.org slash headers, everything is good. Istio currently has a bug to remove these. This is already fixed but we haven't had a development build since yet. So I couldn't demo that. So let's generate some traffic. So what we're doing is generate a bunch of traffic from sleep to HTTP being.org and also to sleep that HTTP being service. And then let's go ahead also enable access to Grafana and Kayali. So we talk about Hubble to view observability, right? So in Istio, we have our own dashboard which allows you to view layer seven data, a little bit more data than what you can see from a network layer. So for example, I can enable traffic animation with Kayali and I can see the traffic going on. I can see mutual TLS icon. Like if I click on any of these links here, I can get HTTP metrics about response time, request time. We also have a nice dashboard provided by Istio.  So you have all these metrics available for you like request volume, P90 latency, P99 successful rate. So all these are available for you because you enrolled your application into the mesh. All right, I think that's the end of my demo. So let me wrap up. I think we're reaching close to the end of the session as well. So what we talk about is zero trust, is trust nothing by default, right? And defense in depth really help you enhance your security posture with network policy from CELIM or other CNI and layer seven policy from a service mesh like Istio. So we definitely highly recommend you to layer them together. It's part of the best practice we recommend in the Istio community and I think by a lot of security company too. So with that, I'd like to see if you guys have any questions. Do we have time for questions or no? Yes, no? Okay, yeah. Does anyone have any questions? Did I put you all to sleep? No, all right, thank you. I'm glad you're here. So how problematic is transfers from default CNIs to let's say Istio and this higher CNI level? Can you repeat the question again? How complicated is to migrate from a default CNI to Istio? Okay, that's a great question. So like I was mentioning, right? Istio is not a CNI, like we don't necessarily participate, implement the CNI spec. We don't necessarily enroll into like your pod IP address configuration as your pod gets added. We don't necessarily config the pod IP tables, right? So Istio is designed to be complementary to your CNI. Istio's cycle today works with any CNI, right? We're trying to reach the same with the new ambient cyclist architecture with Istio. It's our intention to also be compatible with any other CNI. In fact, we recommend you to layer your CNI with service mesh together so you can achieve defense in depth. Does that answer your question? Well, my question was more if you have, let's say Kubernetes cluster with a default setup and default networking, how complicated it is to implement service mesh with the new CNI and Istio? Okay, so the question is not only you want to implement Istio, you're also interested maybe migrate from your default CNI to a preferred CNI. That's it. Okay, I would recommend you to do it step by step. So first, I guess I would ask you why the default CNI doesn't work for you, right? So you want to first look at that. So making sure you have a reason to move to a different CNI before you do that because the fact that you need to migrate CNI, it can be a little bit tricky with data downtime, right? Because the way CNI migration normally works is you would coordinate the node, right? You would move like the path running on a particular node to other nodes and kind of update the CNI or migrate the CNI to a different CNI on that particular node and then you do it one node at a time. So it could be a little bit more complicated and you have to be very careful planning that. So definitely ask yourself that question. Do you really need to migrate to a different CNI? And then for service mesh, I would also ask you, what benefits are you trying to get out of the service mesh? Do you need service mesh on this particular feature? That's the different feature before you include your services into the mesh and I would recommend you to do it gradually, right? Pick the feature that's most important for you and then start right there as you migrate to enroll your application into your service mesh. Thank you. Yeah, thanks for that great question. Any other questions? Well, if not, thank you so much for attending and enjoy the rest of OSS Summit and beautiful bebow. So thank you so much.


People have always been accustomed to supporting or backing a cause, organization, sport, or politician. So it would seem that it would be just as important to back your back. Back pain is not new. The Egyptians were afflicted with back problems 5,000 years ago and so were the people of the Middle Ages. Today it is among the most common industrial injury and one of the leading health problems that interfere with our active working life. Back injuries account for a large proportion of lost time and money. Less than one-third of injuries in industry are back injuries and over one-half of the industrial insurance dollars go to pay for them. Most people aren't sure what causes their back pain. It could be the way we live or little things we do like twisting the throw away a piece of paper or even the way we dance. It could be caused by simply pushing, pulling or lifting an object. Cumulative trauma can also be a hidden cause of back pain. Repetitive bending or twisting can weaken the back, much like bending a wire back and forth several times can weaken the wire. And when force is applied, such as lifting something unexpectedly heavy, it can cause a back injury. More posture in conjunction with cumulative trauma can also cause back pain. Just sitting or lying down could cause pain. However, recovery from back pain is usually quick. Some back specialists feel that many back pains are psychosomatic. Most of them agree that back pain is more noticeable with tension, worry, fatigue, anxiety, boredom, family problems, lack of understanding, and unpleasant situations. Sometimes a less significant back problem can be aggravated by these symptoms. The back is a mechanical wonder and very flexible. It consists of a bony spinal column, muscles and ligaments. The main purpose of the back is to support the upper body and protect the spinal cord. The spinal column has four natural curves that act like arches of a bridge. These arches allow us to load the spine 16 times more than if it were straight. The key to preventing back problems is to maintain these natural curves while standing, lifting, sitting, or just doing everyday tasks. The spine is made up of 24 moving vertebrae. There are seven in the neck called cervical. Problems in this area can cause pain in the neck, shoulders, and arms. The 12 in the back called thoracic run from the neck through the ribcage. Any problems in this area imitates heart trouble, pleurisy, or causes numbness. The five vertebrae at the bottom of the spine are called lumbar. The lumbar area supports most of the upper body weight. It is most vulnerable to injury and where most pain occurs. Problems in this area can cause pain in the lumbar area and in the legs. The vertebrae are stacked one on top of the other and attached by a cartilage-like cushion called a disc. These discs have the ability to bulge and act like coil springs or shock absorbers. They also prevent one vertebrae from sliding upon another. The vertebrae, in combination with the discs, allows the body to be stable and very flexible. The spinal cord is located in a protective passage of each vertebrae and behind the discs. It is a bundle of individual nerves that send out branches or nerves into other parts of the body to pick up sensations and control motion. The vertebrae are held together by ligaments, cartilage, and muscles. Other muscles of the entire trunk, legs, and upper arms also help control and reinforce the spine. Longitudinal ligaments run down the length of both the front and rear of the spine and are attached to each vertebrae. These ligaments give support to the spine and protects it from over flexing. Forward bending of the spine causes the ligaments in the back, which are weaker, to become tight. This is especially evident in the lower back where the most support is needed. Painful sprains are caused by stressful bending, lifting, or prolonged stretching. The hamstring muscle runs from below the knee, up the back of the thigh, and connects to the pelvis in conjunction with the buttock muscles. This powerful muscle propels us forward when we walk or run, and is responsible for the posture of the lower back. Discs can be injured by vertebrae applying pressure to one side when the back is bowed out. Muscles and ligaments can also be injured by over stretching. 1-2% of back problems can be directly related to a disc hernia or rupture, which is commonly called the slipped disc. In truth, discs can't slip because they are attached to the vertebrae. Bending, twisting, or injury can cause accumulated or immediate stress on discs. Excessive bending and twisting can cause the strands of cartilage-like wall to weaken and split. A jelly-like substance that is in the center of the disc will then flow between the strands, causing a herniated disc. A ruptured disc develops when the jelly substance works its way out and presses on a nerve. Herniation commonly happens in the lumbar region and the back of the spine where the disc wall is thinner. The amount of pain experienced is determined by where the herniated material goes and how hard it presses on a nerve. During the normal aging process, changes with our discs occur. They become cracked and lose much of their center substance. Vertebrae come closer together and can create pain when excessive movement causes inflammation of the joints or irritation of the nerves. People approximately 40 or 50 years of age with this condition will have more pain than those in their 60s and 70s when the back is stiffer. Individuals with this condition will have to make changes in the way they live, work, and play to allow for their limited strength and flexibility. If they don't make changes, they may continue to produce their own pain or become psychologically disturbed because they can't do what they were able to when they were younger. Maintaining the natural curves demands good posture and can only be accomplished with firm muscles. The muscles act like guy wires to support the spinal column and if they become fatigued, they can't properly position and support the spine. More stress is then put on the bones and joints. Weight lifters spend hours lifting tremendous weights and suffer few back problems. They maintain their body much like a mechanic would fine-tune a machine. By lifting weights, the lifters maintain the three natural curves of the spine and use the muscles of the abdomen, buttocks, and thighs. This group of muscles is much stronger than those in the back, so it's real important to keep them in good shape. Loss of muscle tone from overeating and lack of exercise can develop poor posture. When the abdomen thrusts out, muscles in the back work to offset the weight in front. Women in the last month of pregnancy have the same problem. Slouching or rounded shoulders can cause muscles to be overworked and increase the work of the spine. Any change of the normal curve of the spine is poor posture and affects the amount of work the back must do. Lifting a load is one of the main causes of back pain. From the time you get up in the morning and until you go to bed at night, you invariably will have to pick up or lift an object and it will continue throughout the day. Even picking up a small object such as a pencil, if not done correctly, can irritate your back. You can protect your back by practicing proper work habits all the time. Think of your back as a lever system. The distance between the load and the fulcrum can be up to 10 times greater than the distance between the fulcrum and the point where the lifting force is applied. With this ratio, it would take a lifting force of 100 pounds to lift 10 pounds. When you lift a load, keep it close to the body. Lifting without doing this will require the lever to apply a force much greater than the weight of the object itself. Just bending over with only the weight of your head, arms, and upper body can exert 1200 pounds of pressure on the back. Add 50 pounds and this will exert 1700 pounds of pressure to your back. This diagram indicates probable lifting capabilities in percentage of load which can be handled easily at fingertip length, the 100% area, and positions to avoid when lifting loads. The lifting ability decreases rapidly when the height of the lift increases above the optimum lift height. The lifting ability falls off more slowly as the lift height decreases below the optimum. Near the floor, the ability is about 75% of the optimum. Before lifting an object, size up the load. Can you handle it by yourself? Does it have any sharp edges, nails or slivers? Is the object slippery, hard to handle or grip? Test lift the load first to see if you can lift it. Mentally lift the load first. Don't let the size of the contents of the load fool you. For example, which is heavier? 32 pounds of lead or 32 pounds of feathers? We know both of the same. However, the bulk of the feathers makes the load more awkward to lift. Keep close to the body and carry. Check the load you're going to lift and see if you should be wearing proper protective equipment such as hand protection, safety shoes, goggles or apron. Before attempting a lift, make sure there is good footing by checking the condition of the floor. Is it slippery or wet? Are there objects that could cause you to trip? Be careful working on docks, walkways and platforms. To start the lift, the first thing is to make sure you have the proper foot position. Step up close to the load. Place your feet in a comfortable position on each side of the object. This provides a wide, stable support and helps maintain your balance when squatting down. Some people prefer to place one foot ahead of the other, but any method is good as long as you're comfortable and balanced. Crouch down and keep your back feeling natural by maintaining the natural curves. Bow in your lower back. This allows the vertebrae, discs, ligaments and muscles to be in their normal positions. Extend your fingers and hand around the load using the full palm. Don't try to lift with just your fingers. They have very little power and strain will be placed on the forearm. Bring the load close to your body and keep your arms and elbows tucked in.  Hands should be on the opposite corners of the load. Now when lifting the load, first raise your head, then push up with your legs. Don't crouch down any further than you have to. Maintain those natural curves and know your physical limitations. If a load has lifted the length of a forearm away from the body, 10 times more pressure is put on the lower back than if it were held close to the body. So hug your work. If the object is too heavy or awkward, don't feel embarrassed to ask for help. Don't try to be superhuman. It's very important to remember to avoid pivoting at the waist while holding a heavy load. Many back injuries are caused by this maneuver. Shift your feet to point in the direction of the carry. Remember, don't twist. When going up or downstairs, make sure you can see where you're going to step. Don't carry so much that you can't see around or over the top of the object. When passing an object to another person, be sure the person has a good grip before you let go. Before removing a load from a shelf, check it out. Some objects are top heavy and some could be heavier than they look. If the object should slip and fall, don't attempt to catch it. Let it drop. Stacking or removing objects above your head can put stress on your back, shoulders and neck. Don't stack too high or pick a shelf too high. Use a stool high enough to reach the shelf and make sure there is a place for the object before you set it down. When you are going to place an object on the counter, use the momentum of your body and legs to raise the load. It may be necessary to first set the load on the counter, change your grip and then lift. If you can, bend your knees and use your leg muscles whenever possible. Increased stress on the back can be caused by bending over to place or remove something on a low shelf. Squat down using the strong leg muscles and hug the load as soon as possible. Aggravation can occur if you suddenly twist while in the bent position. Many times a box or carton may be awkward to handle because of its size or construction. Turn it on its side or end to pick it up, or if possible, split the load into two smaller loads. A sack or bag can be awkward to lift.  When carrying flat material, like plywood or sheet metal, always wear gloves. Let the bottom edge rest on one hand and support the top edge with the other. Your vision may be blocked on one side, so be sure you know where you're going and what's on your blind side. Don't pick up something that could be moved in easier way. Use a hand truck or roll barrels and drums. Keep your hands in a position where they won't be scraped or pinched. When carrying long objects on your shoulder, keep the front end high to avoid running into people. Be aware of electric wires when carrying pipes. If it takes more than one person to carry a large object, it's better to have both people close to the same height or have them positioned from the tallest to the shortest with the tallest in front. One person should be the director of the lift and carry. Overreaching while on a ladder or stool may not only cause muscle problems, even if no lifting is involved, but can cause a fall. Take time to position the ladder or stool to avoid overreaching. Pulling an object can be dangerous if done improperly. Position yourself with one leg behind the other. Feet apart with your knees slightly bent. With your elbows bent and arms close to your sides, push back with your legs. This uses the body weight for leverage. Maintain those natural curves while doing this. Whenever possible, push. Don't pull. It's better for your body. In fact, you can push twice as much as you can pull. Push with your whole body using your legs and again maintaining those natural curves. Objects to be moved to come in many shapes and sizes. Know the proper lifting techniques. Use mechanical lifting devices whenever you can. And remember, common sense can avoid back injuries. Some factors to consider with a lifting are, how much will you have to lift? How often will you have to lift and carry a load? How high or low will you have to place the object? And is there a place for it? How long a period of time is the weight to be carried or handled? If you're required to do some prolong standing, raise and rest one foot on a support about eight inches high.  This isn't new. Rails weren't built around counters and bars for nothing. Good posture and support for your spine is just as important when you're lying down as it is while you're standing or sitting. Use a firm mattress. Sleeping on your side with your knees bent can help support the back and ease any tension. It may also help to sleep on your back with a pillow under your knees. Lying on a soft, sagging mattress can cause back problems. Sitting places the most stress on the back in its discs. Even more than standing or jogging. When sitting, adjust your chair to a comfortable height and make sure it supports your lower back. Your knees should be slightly above or level with your hips. If the back of your chair doesn't adjust to your comfort, you may want to use a pillow or a backrest. Avoid slouching or reaching. Try not to sit too long and shift your position throughout the day. When sitting while driving, adjust your seat forward enough higher than your hips. Use a pillow rolled up towel to help support the back if necessary. The best prevention of back pain is staying fit. Lack of endurance, stamina and poor posture can be the back's worst enemies. Muscles fatigue easily with lack of exercise and can't sufficiently perform their role to support the spine. This causes the vertebrae and discs to bear more weight than they should. Involve yourself in a good exercise like walking or swimming. A brisk walk is one of the best and safest exercises. Ask your doctor about an exercise program that would be good for you. Finally, let's summarize. To lift safely, size up the load and make sure you can lift it. Plan the move. Ask yourself how far do you have to carry the load and is there a safe place to put it. Make sure you have firm footing and a path clear of tripping hazards. Bend your knees and get a good grip on the object. Keep your back natural by maintaining those natural curves. Lift with your legs. Keep the load close. Hug your work. Know your limitation and ask for help if it's needed. Pick up the object smoothly, no jerking. Remember, to prevent back problems, avoid fatigue, get a good night's sleep and don't over lift. Maintain a good posture by keeping the natural curves. Establish an exercise program, eat a balanced diet, and no good work happens. This program was developed by the State of Washington Department of Labor and Industries Division of Industrial Safety and Health. It is one of the many programs the division has to offer employers and employees to help them establish a safe and healthy workplace. For further information about this subject, call your local Washington State Department of Labor and Industries Division of Industrial Safety and Health Consultation Services.


Mae'r cyntaf yn y gallu cyfrifiwr, wedi cyfrifiwr sy'n gallu passiertau newydd. Mae'n gweithio yn gweithio cyfrifiwr, a'n gweithio'n gweithio cysyllt. Mae'n gweithio'n gwneud i gael trewmau digon o begir oherwydd yn y grannu gwahanol, ac mae'n gweithio'n gwneud hamp chain gofyn 플�oedd dyn nhw i ni i gyd adael arain llweol y gwanuaeth. Mae'n gweithio'n bwynt bynnwyr eich cyfrifiwr, ac mae'n gweithio'n gweithio yn gweithio. Na, mae'n gweithio'n gweithio. Mae'r anfflyd yn 5 o 5 i gael yn cyffredinol. Mae'n 9-nwy syniadau a'r anfflydd yn eich gwlad ar maen nhw. Mae'n ei gwybod hynny. Mae'n ddweud i'r bwysig. Beth yw'r oedd ffrinsiwch gael i'r anfflydd a chlikeな'r anfflydd? Mae'n mynd i gael i'r anfflydd. Mae'r anfflydd yn y gallu gwneud beth.'I기�dd ei fodnewch ac yr ymddangos y cyflwyno, yn cael ei wdeithas. Fynol ymaref i'r amlwg hwnnw, Mae'n dweud o'r ffordd, mae'n ddweud o'r adnodd ac yn dda'u'n ffordd yn dweud o'r adnodd. Mae'n rhan iawn i'n gweithio'r adnodd. Rwy'n cael ei ddweud o'r newid gyda'r hanes yn cael gweithio gyda hynny, mae'n dweud o'r ddweud o'r acerweithio'r ddweud o'r gweithio'r ddeunydd o'r ddweud? Yn oedwch. Eu bod yn fwy o wybod o'r mynd yn dweud o'r ddeunydd yw'r cyflwyng Mae'n rhoi'r cyfan, ac mae gennych am sahen a hwn i'w ddweud a gweithio cael ei ei ddweud. Felly ond mae'r sefydluau cynnau a siaradol yn ymcoffa. Rhaid i chi am ffônio oedd ydych chi'n cael ei wneud yn ei rhaid i'w bwrs.  Gwyddo chi'n llwyr i'ch gweithio i'r hoffi a'r bydd ynw i'ch gweithio i'r mynd i'r bobl? O'r cyfnodd, ydych chi fod yn dweud y ffocosion ar y cyfnodd mae'n gweithio a'r ffwrdd fain yma? Felly, yn y ffordd, mae'n mynd i'n meddwl â'r ffwrdd hynny o'r clwb ar y ffyrdd anghraedd yma. Yn ysgrifennidau, mae'n ffrwng ymddangos i'r ymddangos i'r peirio ystod ar gyfer ymddangos, mae'n cyfnod ar gyfer yma at Gwdyswn, ac mae'n mynd i'n meddwl gwaith yma. Ac mae'n werth yn gweithio chi'n meddwl i gyllud ei ddwyf yn rhan a chawch yn fwy. Rydw i'n meddwl am y cyflawn arall, bobl cyd-i'n meddwl yn gwybod am Yn Ym Mwrdd. Mae'n ddweud i'r Ddechrau Gael Cysylltyn Oedd, mae'n digwydd hwnna ymgafodd mewn i gael'r teimlo. Mae'n dwynt i'r cyd-oedd yn cyspeisiol. Mae'n hyn yn ôl sydd enghreifft oherwydd mae'n gweithio'r cyddor gyda ni. The new team coming in, have the integrate well? Yes, it has a lot of new signings, but I think part of Willie's recruitment is that he always brings in people, people who are really good people as well. They are all lovely girls, and then we had last week in Scotland, which was really good to get away. I think that definitely brought us a lot closer as a team as well. I feel like we've gelled really well off the pitch, and on the pitch things have looked very good as well. Rwy'n mynd i'n glasiau yn ffynish 5th mae'r amser yna i gyd yn digwydd gweithio'r top 3. Rwy'n meddwl yma, mae'n gweithio cyntaf ynglyn â'r cyntaf, mae'n gweithio'n gweithio'n gweithio ar gyfer cyntaf? Rwy'n meddwl ddweud, mae'n gweithio'n gweithio'n gweithio, mae'n gweithio'n gweithio'n gweithio, a wnaeth i'n gweithio'n gweithio'n gweithio. Os ydych chi'n ymddangos enw, mae'n gweithio i gyrddai 5a gyrddau 4 a 4a gyrddau 8, a dwi'n gwaith ei wneud bod yr adael gwaith hwn. Mae defnyddio'n zeithio… Yn oed dweud y hyn, mae'r Llywedd Gwy אבלmantiant hefyd… … yna'r hyn, a dych yn ymddangos unig plesio… … rfonwch ffordd ar gyfer. Ac e'n ddefnyddio fair y mae hwn yn ysgrif iawn… … ac efallai fe'n gweithio am eu chi'n gweithio yn dweud y meddechau? Well everyone's level. Yeah I think so, I think but you know Willie said this week whatever happens on Saturday won't define our season but I think it will be a really good test to see where we're at and yeah I think it is a good time you know first game of the season to play them and ultimately if we want to get to where Gabb has just said Champions League we have to start beating these teams and there's no better place to do that than here so. Gwrs, mae'n buckwch i'w gwneud, a'r hyn yn ein bodai, a wrth gwrs mae'n gweithio i'r fan yn edryd yn Cerddachol i'r visualau. Felly, dyna'n ddim yn siŵn i'n siŵn i'r exhale, a'r berfforma? pawb nhw'n byw i'n dweud i'r Cerddachoria, ble mae'n ffwrnaint gael eu stediadau lle. Mae'r gwneud am adecwadau Cerddachol yn llawer i'r gwahanol, maen nhw'n mynd i'r 12 stan a nad yw'n rhaid i'n gweithio i chi'n ceisio i'n gweithio fel yma. can her and chairs on it. Then hopefully we can get the win because obviously to be the best you've got to be the best. And that's what we want to start our season with. Women's games certainly does feel like it is going with strength to strengthen more games in places like this. We've seen it at other clubs as well in stadiums. Isn't it more coverage and getting people in the grounds of what it is as well? So, these kind of games give people the opportunity to do that. Yeah, for sure. I think they need TV deal, BBC in Sky Sports covering our games. mae yna gair o'r amlwg yn gweithio, ond yのr bysau'n gweithio'n gweithio'n gweithio'n gweithio. Wyddon ni'n gweithio'n cychwyn o'r fawr o'r pobl o'r cychwynol gyda'r cy организ beth oeddiad a'r gweithio o bobl hwymmu o'r byd. Felly mae hyn yn gwybod o'r gweithio fawr o'r opos o bwysigio chynyddio'n cychwynol a'r cyffredinol i gael a gser yang yna rhaid i'r fain i'r fath ar gyfer gweithio. Tell all those fans and everything that they can do because the men aren't playing and they might be saying anything and watch you'll do. So if the click is over, whatever else is on the telly, why should they come down to go and get behind the team at the weekend?  If you want to watch some excited front football, come and watch Everton Women. I can't beat that, you know. Is your message thing here going to be a bit more straight-list? Go on.  Get down, support the ble, simple as that really. We want to bring Silverware back to this club so you've got supporters on our journey to do so. I mean that's, I mean they're brilliant messengers. One other thing as well is that a lot of clubs have, when they played at their stadiums, had a lot of fans in the ground and us as Evertonians, we do like to stick our chest out and think we're better than everyone else. So that's got to be another reason to go down as I feel the stadium as much as possible surely. 100%. We believe we've got the best fans, but they need to come and show us that they're the best fans. What a way to finish girls, thank you very much for the best for the season. Share a helping ahead of Everton vs Manchester City women's Premier League kicking off at the weekend. But share it before we get into that pre-season is done now for the Everton women. You've seen a few of the games and have they been fair and in pre-season? It's been amazing, to be honest. Literally got back from Edinburgh with the team on Sunday after six days away there with them. We finished the week off with a game against Hibs, which they won 2-0 to make that five wins out of five in pre-season, which is fantastic isn't it, full of confidence. The players that we've seen come in, so many new signings and top, top class signings. We just broke our record transfer fee for Hannah Benison, who's probably the most sought after young talent in the women's game, as well as two other Swedish internationals just come back with Silver from Tokyo, Tony Dogan's back. The list goes on, I could name check every single player we've got in that squad now because what a squad we've got. I'm absolutely buzzing genuinely, I can't wait for the season to start. It is looking exciting for me when you're looking at it, maybe from the outside a little bit and people seeing their evidence moving forward and these new signings coming in. Exciting time isn't it for the evidence women? You know yourself as I started working in with the team, this is my fourth, I think fourth season, working with evidence women now and when I came in it was clear to see the growth that's been made in those few years. We were losing most weeks, we were struggling, it wasn't that we didn't have a good team, but it just wasn't quite clicking. Obviously Willie Kirk, Chris Roberts and new members of staff, coaching staff and so many new players. There's been a big turnover of players leaving and new players coming in, but I think every transfer window that we see, that quality is improving and it's so competitive as well. Literally now we have every single position on the pitch there's competition for Willie Kirk recently has said there's no set 11 picked for Saturday, you know you don't know, it's that competitive, you couldn't pick the 11 so yeah it makes for such exciting times and the Sky Deal, BBC One, I've seen the advert now as well, it's just going to be everywhere. I think the visibility of women's football has been a problem in terms of getting supporters on board but it's visible, it's going to be there for everyone to see and hopefully that means that people are going to get on board and reverent now aren't we, like get everyone, get everyone down to support the girls. Yeah definitely, I mean it is, you're right it's all of that stuff, Tony Bogan I think. A lot of reverent soundings remember from last time she was here and we know that she's gone off and done great things as well and I can think a lot of people were like oh she's back and that gives her a bit of a profile and like you just said Hannah Benison is another one that's called the Emanationation so Willie Kirk has been an upward trajectory I think since he's coming as well so it is exciting going into it. It's a tough game at the weekend Manchester City, very very good side but it is a good thing but in some respects sometimes it's good to start off with a marker like this because you know what you're up against, they are a good side but great place to play football and a great opportunity to stick one on them every door isn't it? It is you know exactly that Bas I think if you could pick a team to play it's a fantastic way to gauge where the squad of players is at Manchester City obviously fantastic side and you know they beat us in the FA Cup final last year and it would be brilliant to be able to kind of get one over on them for that one and I think you know we can do it, I'm yet to see us win in my time with the club I'm yet to see us win against Manchester City so it's like that there's always a first time and I genuinely feel that this is as good of a chance as we're going to get they played last night in the Champions League against Real Madrid and they've looked better to be honest and I can only go off what I can see from our team and we look up on that and ready to go I think if we can get this place rocking and get behind the girls I was just watching you interview Gaby and Meg there and Gaby said you know the 12 man and that's what we need, that's what we need on Saturday from the fans and I harp on to the girls all the time about you know in the group I am the Evertonian that knows everything, mad blue, mad Evertonian and I'm always saying how boss our fans are and how special this place is and stuff and I want to leave on Saturday with them going God said, yeah, them fans are amazing I don't want to leave and think oh it's been a bit underwhelming I want them to come here and when they hear that siren to start a Zed cars and that roar, I want them to feel that and a few of the girls come to the Southampton game, the men's game we had Poppy, Tony, Valerie Govan, Kenza, Niko, Rika a lot of the new signings came, Izzy Christensen as well we're here and they just love being here taking in that atmosphere and I want them to have something similar you know I want them to really feel that love from the crowd and what this club's all about Cos you've had a couple of occasions in the past before the pandemic and stuff where you're getting ready to play and the game is called off the weather and things and so it's felt like a bit of momentum was building and then something coming took her away and stuff and now after we're coming out of that we're able to come back into the stadium it's a great opportunity this weekend there's international football which is rubbish, let's be honest and so it's a great opportunity for people who have maybe got not much to do this weekend want to go to a game, bring your kids along and we always go on about where the best supporters let's try to get people in the stadium and make some noise and shout the girls on we've got to, you know, you look at the London Derby the North London Derby at the Tottenham Hotspur stadium sold out, packed out I don't want to see Goodison with so many empty seats and just a few thousand people here I want it to be, you know, rocking Izzy said it's an international break people haven't been able to get into Goodison Park for 18 months plus we're on a limited number of times we're even going to be able to experience this beautiful place we've been, you know, bramley more dock on the horizon we're not going to be able to come to this place forever I think people feel like we are we're not, get yourselves here back the girls, Saturday perfect, you know what I mean get this place rocking, we're Everton and I think, you know, let's really show that we are an all club, one club mentality you know, we all train under one roof at Finch Farm I saw the girls play here and beat Chelsea last season and they were fantastic and that was without fans so I know how much it meant to them I was talking to them at a stadium tour today and, you know, talking to Izzy about how much she loves this stadium the history of it that it's 130 years old and the wooden seats and she feels, you know, they feel very privileged to play on this turf and I just want them to have the full experience and that means having, you know, the 12 man of thousands of angry Evertonians giving it limbs, giving it loads Oh God, exactly I think that, I think you'd make a good point there is that we are seeing, obviously you've talked about the TV deal before we are seeing more and more coverage now, just fantastic it's on our telly, you know, we're seeing the FAQ fine even though we lost a lot of people that, you know were watching that one and talking about that one so the more that we can demonstrate that there is an interest in it and people do want to come and watch it then the more the game will grow the team and rising seas ago for everyone if the women's team is doing well hopefully that can feed in and the men's team can do well and then the whole club can do well so it is a great opportunity isn't it so give them one more rally call to get here for Saturday If you haven't already booked your tickets for Gooderson Park this Saturday then make sure you do it season ticket holders it's only four quid you know, it's a cup of coffee it is literally a cup of coffee it is a beautiful stadium I think also, you know, women's football is going to be massive over the next few years some people will hate that fact but like it all over it, it's going to be getting bigger and bigger so start your journey here at Gooderson Park, get down get down to go I'm going for it here I'm telling you, giving it for my life but you know, I think a lot of people that come here on Saturday and watch the girls play of course then we now have the girls own facility, own stadium Walton All Park, L4 in the heart of where we are this is Everton, you know, L4 and I think people that come on Saturday bring their kids whatever, come and watch the game we'll hopefully fall in love with this team and think, yeah we're going to keep backing them throughout the season, games at Walton All Park perfect, so you don't want to miss it it's such a good opportunity honestly and I promise you will love it and I want these girls to come away feeling the love, so make sure you get down because we're Everton aren't we but yeah, get off your asses, book your tickets get there what you said, I can't really follow that so David go make sure you get down to go this in this weekend, bring your kids bring your girlfriend, your wife whatever, whoever it is get down, support the girls and hopefully we'll support Everton beating Manchester City big thanks to Sarah for joining us and see you later


If you get easily seasick or shulk with motion-induced sickness, then this video is for you. To find PC6, we're going to take the length of the distance from the tip of the index finger to the PIP joint and transpose it onto the back of the wrist, placing the tip of the index finger at the middle of the wrist crease, and where the joint falls, we massage. You can massage this point until symptoms subside and you're feeling less seasick or having less problems with motion-induced sickness. Make this video for the next time you're feeling nauseous and don't forget to follow for more videos like these.


Good afternoon All right, we're all switched in not kidding when we're talking about lightning talks even the switch out feels like a pit stop All right, so I'm gonna talk about full site editing FSE is what we in We've been calling it lately and FTW for the win. I think Full site editing is pretty awesome and Yeah, my name is Evan Mullins like I said I work with Bluehost to we're one of the sponsors So if you have questions or anything afterwards come find me at the booth and I'll be happy to to chat through anything with you And we'll be talking about yeah Full site editing for the win but for personal sites And I believe Well personal branding and everything can can go a lot what better once we have now that we have full site editing it makes Editing our sites a lot easier and a lot faster and even more secure So we'll talk about why you should have a personal site And a few things to consider and some helpful blocks for for some inspiration It's a little bit meta, but all these slides and the content and examples are on my own personal site Pushing you guys to my personal site and to talk about personal sites but you can go to Evan Mullins calm and there's a There should be some big buttons right up front that will take you to the slide notes and some examples as well so you can follow along Okay, so the case for personal website I believe that everyone should have their own Personal website whether you own a company and do WordPress for a living or whether you're right content or Or whatever. I think everyone could benefit from having their own personal website So quick show of hands. Do you guys anyone in here have their own personal website already? It's pretty good showing. I'd say roughly half Hands up again. Is your site a WordPress site as a personal site? I would hope most most of them are is it is it updated? Is it the latest version of WordPress 602 which came out a week? Maybe ago? Maybe two I can't remember So yeah, it's it's a lot of work once you have a site to then keep it updated keep it current Sometimes it can get overwhelming there's a The Cobbers children have no shoes saying where Like people that make websites for a living a lot of times don't have their own website or don't keep it updated Because it's just one of those things it gets it gets left behind Let's see All right, so there are many many reasons and uses for a personal website I think things like personal branding for owning your own online identity You don't want some random Facebook post from seven years ago to be your online identity or if you ever get mentioned somewhere For something that you may have done or may not have done If you have your own website, that's usually going to be the thing that comes up whenever anyone looks for you And it's another a nice place where you can share your own thoughts Blogging I think is still alive and well even if there is Twitter and Facebook and Instagram out there too like we we have Almost I want to say duty to like own our own content and put our own content on our own platform Rather than just giving it all to the social media Which brings me to yeah social media links We all probably have some form of some form of social media that it's nice on your own site You can link people to that so that they can get connected with you You can put your resume on your own personal website It can actually lead to getting a job in making websites You can put a portfolio and testimonials all kinds of things you can put on your own website and down at the bottom All the cool kids are doing it so you might as well, right? Yeah, there's a whole spectrum of use cases for your own personal site And that's because we're all unique individuals and we can all have our own unique individual website too So things to consider when you're making or updating your personal site try to think about your purpose of your site The why you want to have a site do you want to have it primarily to share links or to write posts or even poetry? You can write recipes. I mean you can make it your own But make it something that you are interested in you can put code or images on there You can even sell things on your own personal site if that's what That's if that's what drives you Another thing to consider is your domain name. Where is it going to live? A lot of people tend to use their name You know my my site is Evan Mullins.com. You can have I think the last speaker was his name.com as well That's a pretty standard move if your name is not already taken But in the world there's probably another person that's named exactly like you You can get creative. You can use different top-level domains. You can dot blog dot me You can even get really creative with like a vanity URL if your name lines up with it somehow I've seen lots of interesting ways to do it And then also yeah remove the barriers to keeping it current go ahead and enable auto updates on your site Let WordPress keep itself updated so it's secure and and you get the latest the latest thing So yeah, find your focus and start there you can start really small and iterate and build upon it All right, so now we're going to jump into some helpful block examples. I've found that Taylor kind of tailoring Blocks to like a personal website And I think using blocks really gets us to a more a more aesthetic site A lot faster than even just a couple years ago Okay, so This is a list but we're going to go through some of these in their own unique slides There's plenty of blocks out there to go And even patterns you can just insert into your site on your personal site to make it really up and running pretty quickly You can use some custom blocks that fill the gaps between the core blocks and some plugins or you can develop your own plug-in Let's see so and I've kind of just created an example of what I would put on my site And I've actually got a lot of these on my site now just for the example value, but I thought like a Websites a personal website is just like a your own business card really So you could just have a business card on your site that basically is your name your title a quick little bio You can even have a picture of yourself You can have social media links on there There are lots of ways to to go about it So that's a block pattern you can use We've got even just a core cover block you can throw that on your site You can add a headline a button or just some text. It's a nice way to welcome someone to your site It's pretty aesthetic You can find a much better photo. I'm sure to put on your own website You don't yeah, you can you can make it your own I Don't know if anyone's heard of link trees if you're on social media a lot of people You can't put links on posts So they link they put the little like Lincoln bio And they link off to a website called link tree that is just a collection of links You could make that for yourself on your own website rather than again giving your content to some other third-party site So this one is a block pattern that I've actually submitted to the pattern directory You can just I think search link tree And you can just grab this and drop it on your own site. You would be done in a matter of minutes I guess you would you would want to add the actual URLs For your links, but yeah, this one would be a really quick one to jump on to I think they went backwards All right Yeah, another core block you could use is the social link block This one's pretty easy to just yeah, add your social links or other links into And they link off to other sites And then when you link off to another site a lot of the the Icons and images are built in to the to the core block But if you have a different site with a different image you want to include in there you can add like a custom class and a little custom CSS style and I like to use like a favicon icon for that site or something But they're really easy to throw these on to a site and especially I think it makes it lends itself well to a personal website Mentioned earlier resumes. I made a quick little Job block if you wanted to create a resume and put all your job history on your site In case you're looking for a new a new position. You can list out your previous previous positions And this is if it's not a custom full-on custom block It's just a variation of a columns block. So it's just written with a little bit of JavaScript You can create one of these and it comes up as its own block in the Inserter, but it just drops in a column block. That's kind of pre-populated with some some preset values And you just fill in the blanks basically And then we have a skills block I know I think jetpack has like a ratings block that gives you like five stars You can just click on this one kind of more tailored to a resume if you want to list out like your your skills And how much like rate yourself? How how well you are with those?  I Keep pushing the wrong button going backwards All right Another one that may be helpful for you if you enjoy speaking or teaching at conferences or meet-ups You can list them on your site as little talks or meet-ups. I made this little custom block just Experimenting with blocks, but you can add a label and a title and links to the slides and video for your talk And you can upload an image to place on your little The image circle there Because earlier I was just on my own site I would list out where I was going to be speaking and It got complicated trying to like always keep the formatting consistent and ended up just wanting to create a simple interface to do it all But something like that could be easy to use on on any site And also, I hope you guys can look around and get inspired at other what other people are doing I've went around looking through I don't know if you can read those but these slides are online Just kind of linked a whole bunch of personal sites of people in the WordPress space People that are contributors people that have plugins things like that Voices in the community So it's a good idea to go in and look at what people are doing you can get other ideas and get inspired by what they are doing And I think that's all I've got right now if you have any questions, I'm happy to talk afterwards or Yeah, come find me if you want to talk and again all the slides are online you can get to them Evan Mullins calm I have a built a whole block theme that kind of puts all this together And it's on GitHub and there's a link on my site as well, so you can find it all Yeah, thank you


And how satisfied is it to rebound and bounce back the way you guys did following the Memphis game? I mean, a win is a win. So especially in this last stretch, going to the playoffs try and get as many as possible. In any mental adjustment, your minutes were the same. But coming off the bench, with what coach wanted to see from you versus starting, the difference there? Not really a difference. Still being aggressive offensively and flying around defensively. Just do whatever it takes to win. That was the same in the standings at the end of the season. But I mean, considering the way the last game went, was there any added sense of urgency, I guess, to get this one, considering the way it was? I can't really speak for everybody else. I mean, I'm sure we won.  And last game was last game. But I mean, as professionals, we come in. And we do what we've got to do every time. Thank you, six. Yeah, we do what we've got to do every time, no matter who it is. But we play the win. So we've got to take that mindset in every game. What was that conversation like with you and Kenny?  And how did you receive that? I'm a grown man, bro. It's fine. Do I want to come off the bench completely not? But do I want to do whatever it takes to help the team get to where we ultimately want to go, any day of the week? What kind of dynamic does Chris Joseph bring when he's in with you guys, especially with this passing? Just a ball of energy. He plays the right way. He does what he has to do in order to keep that good pace with the second group. And I think he's doing everything he can to take advantage of the opportunity he's given to him. It's like 50 point game, gets plus. And then triple double, I mean, in the space of four days. I mean, what kind of level is he going to in? Yeah, but Chris is the type of guy who, after games, he'll see him in the training room, getting his body worked on before practice. I mean, there's all the little things to make those big type of games happen. So credit to him, his hard work is paying off, and all the rehab he's put in, obviously, to come back from passing trees and his hand. And so he's dealt with a lot of roadblocks, but he continues to be a professional and a humble, and a humble young man. So I'm sure he can get through anything. And that's why he's playing well. What intangibles were present in a win like this that may not have been there in the lost of Memphis? The energy was right.


Thanks Martha. You know in life memories are everything. That's why I'm raising a million dollars for all-timers research through climbing the Seven of Summits. You can come along as a climber, as a trekker, as a sponsor, or just to make it a donation today. Every little bit helps. What's your passion?


QuickBooks desktop 2023. Restore and backup data files. Let's do it within two weeks. QuickBooks desktop 2023. Support accounting instruction by clicking the link below giving you a free month membership to all of the content on our website broken out by category further broken out by course. Each course then organized in a logical reasonable fashion making it much more easy to find what you need than can be done on a YouTube page. We also include added resources such as Excel practice problems PDF files and more like QuickBooks backup files when applicable. So once again click the link below for a free month membership to our website and all the content on it. Here we are on the desktop in this section of the course we will be starting a new company file and working a long problem entering two months of data input into that company file. If you work the problem from start to finish you shouldn't need to restore any backup files in order to go through that process. However if you want to jump forward in the practice problem or if there was an error in the data input there's some kind of problem when working the practice problem and you want to jump back to a prior point or after doing the practice problem you want to redo the practice problem at some point then restoring the backup files can be a useful tool and we're going to try to be able to provide those backup files for you to do so. So first we want to get an idea here of the QuickBooks actual software icon the data files and then the backup files. So if I put my folder I open up my folder here we've included in this folder a couple other folders one is where the backup files are going to be located the other is where the data file is going to be located. Now I've already opened up the sample file which is provided by Intuit the owner of QuickBooks and this is the actual data file so then there's going to be a backup file the backup file I'm going to put right here so we can then see the comparison of the backup file and the data file one more time. So let's go ahead and open up the program I'm going to say double click on the program this is how we're typically going to be opening up the software actually clicking on the program it will typically open to the prior file that we had open in this case I'm just going to open it up to the practice file which was the prior file we had open if you don't have the sample file already set up then you can download the sample file so if it opens up to a company file and you want to go back to the prior screen you can go to the file tab and you can say I'm not going to exit the entire thing here but instead just close the company and that will once again take you back to this intro type of file now in order to get the the files that are provided by Intuit you hit the drop-down here you got the sample sample files for the product based sample for the service based we downloaded the product based sample when you do so it will download not the backup file but it'll generally give you the whole actual file for that practice problem which is going to be this this sample file so if you open that up then that represents for us here the data file so here's the data file here notice whenever you open the data file this is really the data file right here but it gives you all this other junk so you want to make sure that when you open up the data file you put it into its own folder also realized that sometimes as we'll see when we create a new company file QuickBooks might just try to put the data file wherever it wants to put it it might not ask you where to put the data file it's useful to know where the data file is so that you can go in there and find it if there's a problem you got to organize these data files even if you only have one data file you still want to know where the data file is because if you're just working on one company file you might just have one but and then you're also going to want to know where the backup files are if you're a bookkeeper you might have multiple data files for multiple companies and you want to make sure that you're organizing each data file into its own folder typically because that'll make it easier for you to basically see you know where the data files are so make sure you organize the data files once we got the data files we could just do a backup file here so let's open this one up and just do another backup we've seen this in a prior presentation I believe but we'll just recap this backup process so that you can you can get a handle on organizing your backup files so then we're going to go up top I'm going to go and say once I enter the data which might happen at every night for example or we might do this on a on a weekly basis but generally every time you enter new data into the system you're going to want to back up your data there might be multiple reasons you back up the data you want to back up the data to not lose the data you also might back up the data if you're using a practice problem like this and you might you want to have the data in the system you might use backup data that we provide you restoring the backup data which can give you a nice practice file to be working with and that's another reason you might have the backup files you might be backing up the backups in order to test something new try entering a journal entry that you're not sure of and then test it out if you don't like it restore the backup file right so so we can hit the drop down and we can say backup create a local backup I'm going to make a local backup you could set up online backups as well we're just going to make a local backup and I'm going to say next I'm going to save it save it now and then I'm going to find the location hitting the drop down I want to put it I got my desktop QuickBooks file here sample that's not the one that's not the one QuickBooks desktop let's do the backup files notice it saves as a QBB file instead of a QBW file that's a backup file it gives a timestamp for the backup so I'm going to say save and that should save the backup now it takes a little while to back it up depending on how much data is in the system but it shouldn't take too long it's a pretty straightforward standard process so just realize that whenever you're sorting the data and this can be confusing if you decide in the practice problem to try to jump forward in the practice problem rework things in the practice problem then you're going to have multiple QuickBooks files with the same name and multiple backup files so we'll try to give you if we're able to give you the backup files so that you have the capacity to do that to utilize those backup files you need to be able to organize the backup files so and you can see here the backup file in this case it's right here it looks like this it's a backup file if you right click on it and you look at the properties of it then you could see that it's a QBB file as opposed to the data file which is going to be here looks like this this is the thing that is actually opened right click if you look at the properties of this one you could see this is the actual data file which is a QBW file now what I'm gonna do I'm gonna make another folder in here right click and say new folder and I'm gonna call this data file 2 and so and and notice that if you're working a practice problem if I provide you with the data files and you want to rework them then you're gonna have to download the data file and this would only happen if you like if you wanted to jump forward in the practice problem or something like that then you'd have to download the the backup file find the relevant backup file which and they're gonna be numbered and the numbering on the backup file will typically be the after I've completed the file so you want to find the number of the file to the one before the problem you're working on because that will be the backup file through that particular section so if you find the one before that you should have the data file up until or completed until the news thing that you're gonna do in that particular section so then you're gonna have to download the backup file and then you want to save it into a folder where you're gonna know the difference between the current file you're using and the prior file you're using which again you could see gets kind of complex because it's got all this other junk that's gonna come along with it so to see that I'm gonna restore this backup file now so now I'm gonna go back into here I could restore it even though I'm in a company file I could go to the file drop-down and say that I want to restore a company file or if I don't like doing that when I'm already in a company file I could say I want to close the company file that will take me back into this this intro screen I could use the open or restore here I tend to like using the drop-down and I'm gonna go drop-down and open or restore open or restore and we're gonna not open a company file but restore a backup file so I'm gonna say backup copy copy so I'm gonna say next and it's gonna be a local backup because these are actually on our computer so I'm gonna say next and then I'm gonna find the backup files I'm gonna hit the drop-down say okay this is on the desktop QuickBooks there's the there's the data file there's my backup file there it is I'm gonna double click on that now when I restore it what it's gonna do is it's not gonna delete the backup file or convert the backup file it's gonna create another file from the backup file and then and then make another data file with it so where do I want to put it now where do I want the file to go it's gonna go into the QuickBooks I want to put it into the data file and then I made that new folder data file to that's where it's gonna go you might want to change the name of it down here so it's sample business or whatever number two or something like that so I can see the difference it's gonna restore as a QBW because it's restoring the backup file the zipped file to a data file a write file a QBW file the QBW file will be in this location okay save it it could take a little while to restore but it's once you do this a few times it's a pretty standard process QuickBooks is quite you know it's a pretty quite good process you can be good and confident that the backups will work generally so now we've restored another company file so now I've got two files that are the same company file I don't want to get the two mixed up I got to make sure where where's the company file that I'm working on so this is the pros and cons of using the desktop version the capacity for you to have multiple files so you could do things like testing them out and make a backup file then test something out jump forward in a practice problems the cons of course then are that of course you've got to organize the files to make sure that you're using the one that you need to use just like organizing Word documents and anything else so if I go back into my my data files now so now I've got the backup file is still there it didn't delete the backup file I didn't convert this backup file from a QBB file backup file to a QBW write file but instead use the backup file to create another file so now I've got this backup file still there and then in the data files I have the original data file which is right there that I used to make the first backup file and now I've got another data file which we put in here I'm gonna show it this way notice it just gave me all this other junk too so if you have multiple data files going into one folder it's not the end of the world but just notice that folder is gonna be kind of ugly because you're gonna have all this junk in it in each folder so I kind of like if I can do so having a different folder for each data file so I can see all the junk from one file at one place but whatever the data file is right there if I had this data file in with this data file as long as I named it something different so that I can distinguish the two data files here that would be fine and you'd have all this other junk that was saved with it as well so just to recap what we did is we got this is the software when you open up the software like a Word document you will typically have the software and then the file kind of similar to Microsoft Word the program and then the data file that you open in Microsoft Word unlike Microsoft Word with QuickBooks will typically double-click the software which will then open up the latest or last data file typically if it does not then we're gonna locate which file we want to open within the QuickBooks system unlike Microsoft Word we can also have backup files the backup files are important because the data files are so large that or they can get quite large that we don't want to just make a copy of the data file like we might do with a Word document if I had an important Word document I don't need to zip the Word document I can just copy the Word document and put it somewhere else possibly put it in a zipped folder if I want to zip it that way but with with the QuickBooks file we want to when we're saving the file to another location we want to have a zipped file which is going to save some space so we had then our zipped file that that we created for our backup file and then if I need to restore that which you wouldn't always need to restore it remember if you're saving your zipped file for purposes of not wanting to lose the data you want to have it on another drive then the drive we're out here that's not our major goal for this presentation we want to show how to restore and open it but you would want it on an external drive or on the cloud drive but then once you have the backup files you can save multiple backup files to one folder typically they're going to be time stamped and so on so you can distinguish which is the latest one if you were to restore that backup file then that backup file will still be here and you'll create a new data file and then as you create a new data file you want to make sure that you're organized in terms of where the data file is going to go and so that that organization which file am I in not cluttering up your whole computer and so on so on with all bunch of data files and making sure you're working in the proper data file it's just just organization just like a file cabinet that you got to kind of take keep aware of just like you were would with like word documents so that's the general process in the context of the course once again you shouldn't need a lot of the backup files because if you work the problem from start to finish but we're going to try to provide them for key points in the problem to help you to move forward or jump forward if you want work through a particular point or rework something if there was a problem or if you just want to go back and do something again