Hey this is Christian Buckley with another MVP Buzz Chat and I'm talking today with Kate. Hey, Kate, great to see you. Hi, really great to be with you. So folks, I don't know who you are, where you are, what you do. Why don't you give us the the background. All right, my name is Kate Perubbins. I'm the Chief Data and Insights Officer at the University of New South Wales in Sydney, Australia and I'm also an Adjunct Senior Lecturer in Computer Science and Engineering there. And I recently joined the Microsoft Regional Directorate Program which is really fascinating. Yeah, congratulations. Thank you. Yeah, it's a really great community. I had no idea it even existed like as early as last year. Yeah, it is. Well, it's and that's in, I guess, partly intentional. I mean, as you know, you've seen some of the discussion where we're trying to kind of elevate the profile of the RDS, but it's kind of a it's a it's a Microsoft being selfish, wanting to take really smart people and and then pick their brains for Microsoft internal purposes. But you know, obviously, and we're doing that, of course, but there's I think there's a lot of other it's a community that's not been fully tapped into by, you know, outside community. So I'm happy to see that Microsoft is doing more promotion of the of the group. So there's I think, I think there's more than 200 now. I'm not sure what the current count is. I just got renewed. So this is my second two year stint through. Congratulations. And when I joined, thank you, when I joined, there were 177. And I think there's like 220 now. I'm not sure. And there were no women RDS in Australia. So we've got I think three or four now. It's really good doing it. It's been a great expansion. I've seen I've got a couple of good friends that just joined as well. So it's it's great to see. And we're all experts in multiple areas. So so you talked a little bit about your expert. Well, your current roles now, what are kind of your the diverse backgrounds? What are your areas of focus? So my focus areas are data and cybersecurity data because that's my job. I'm responsible for all the data across the university and managing it as an asset, making sure it's safe. So data security is actually in my job description. So so cybersecurity is is on my mind a lot. So I've done done some studies. I'm doing some postgraduate studies in cybersecurity to get my head in the space. But I've realized that that is the fundamental thing. If you're going to do stuff with data, especially in the cloud, you've got to you've got to know your security. Well, there's a, you know, yeah, I think it's funny. So my part of my background is in data warehousing. So I worked for the phone company in California for a number of years and kind of found my way into knowledge management and collaboration technology focused on project portfolio management with all of those systems, all those enterprise applications have in common is that they generate massive amounts of data. And most people are oblivious to they'd say, Hey, I really want to see this data on our two and a half million users in this region. And but I'd really like to see it with the geographic information. I'd like to have demographic and psychographic information. So deeper profiles about purchasing patterns, kind of all those things. Can you just go pull that for me? Can you pull like build a report or build a data mark back in the days and be like, yeah, it's a little more involved than than that. Although it's it's gotten a lot better. Yeah, I was on my first data warehousing project last century. That's how old I am. It was at a major insurance company. And I was one of the metadata modelers for the for the back end and, you know, modeling all the back end systems that were going to be presented in this data warehouse. And it was just a hideous project. It was I ran ran away from data as fast as I could after that project and never wanted to do it again. But it seems like but all of these systems in your role now, I mean, again, it's it's a data management is inside of everything when Microsoft restructured when when Satya came on board as CEO and he talked about being more data driven and all the product teams and they started you saw instantly they were hiring just about every team data data scientists the data analyst and having that kind of function. It really highlighted, you know, the shift in the way that, you know, software is being developed and being data driven in product development. Yeah. And now because you know, we've got AI and machine learning at our fingertips. So having the data in a format that you can use is really important. So that that's been my project for the last two years. So I started we started in January 2019 building an asia data world for us so that we could access all the amazing stuff in their stack. And we've pretty much got it so that we can access all of the data we need now. And we have automated pipelines to bring data in. So with a really small team where we've managed to be really agile. And now we can give people insights because it's all about the insights the data is irrelevant on its own it's just inert. It's only when you bring it to life as meaningful information that it's useful to anyone. So that that's what we're trying to do and we're trying to build as much valuable insight for as many people across the organization as possible. So we're trying to deal with big slabs of the organization instead of meeting one person's unique special needs. We're trying to meet as many people's needs as possible. So what are some of the ways that the university is using the data. I mean I'm I have some ideas if I were in the education sector how I might look at that. But do you have like low level down to your professors to you know you're looking at your trending data for their students or is it done at a higher level across a college or a focus area. Well we're doing all of the above. So we've got it we've got the we've got the data at the most granular level so we can roll it up however we want. So that was one of the fundamental things we bring it into a raw data lake in an Azure raw data lake. And then we apply the business logic and business transformations using Databricks and then we put it into a SQL an Azure SQL data warehouse and into an Azure curated data lake because we actually realize that the data scientists don't really want raw data. Everyone thinks they want raw data. So I'll give you an example. So when you when you apply to study at our college at our university you you make an application and then we look at it and we go oh we'll give you an offer and some people get an offer and they can get straight in and some people get a conditional offer. So we'll give you an offer but only if you show us your English scores or we will give you an offer if you finish your current degree this year. So you've got all these conditional offers and they there's all these different codes for conditional offers and they all roll up into the nice category in our curated data lake of conditional offers. Now if you look in the raw data lake you've got to know what those codes mean.  So that was a real lesson for us that that data scientists actually need some level of curation of the data and that's that was an important function for my team to to perform. Well you know it's funny so I've been through a couple of the so we had a partner organization here in the Salt Lake area that is a big a dynamic consultancy and they were doing a Power BI training course and a lot of people when they look at it what you can do with Power BI even even some of the cool stuff the new features with Excel that tap into some of the AI capabilities and it's really kind of a you know a front door into you're moving you over into Power BI but they see these beautiful visualizations these dashboards that are built and they're just like oh just you pull data together and I'll just build these quick dashboards. There are a few steps behind the scenes to make it look that good you know and it but it speaks to the same issue it's it's you need to have somebody that understands the data there's a lot of massaging or normalization of that data to get it into the right format to feed that definitions data and information governance is so important and it's a hobby course of mine so because a big part of my job is is data and information governance and getting the business definition so that you don't have like a board or a council meeting where two people come up and go oh here's my report and it defines you know new students as this and this other person defines it as that and then they all have a fight about the data you just it's not productive anyway we've had a couple of those incidents that that was what led to my job being created six years ago they had a number of incidents like that where they had big fights in council meetings instead of actually getting on with business so we we've we managed business glossaries and definitions and what we do with our our reporting is we put all the definitions on the final page so everybody understands that when we're talking about new students we define it this way and we count it this way so you can get the same numbers and what we do is all those great capabilities with Power BI and just a really fascinating thing we've not done any formal training in it we just use the Microsoft guided online learning for for how to use Power BI and that's what we tell people is like literally do not go and pay for training just go do that you will learn everything you need to know it's really amazing but we tell them go and pull your CSVs together and use them to create your Power BI's prototypes and then bring them to us when you're happy with them bring them to us we'll automate them for you so that's the thing that we offer so we know we went from being the Power BI we the equivalent of Power BI report writers and we've shifted my team to be more the data engineers who build the automated pipelines and people build their own Power BI's and then we automate them once they're they're happy with them and that's what proved to be a really good model and it's it's democratized the access to the data and it's us fulfilling a role that's more valuating in the organization because if you're just the report writers for an organizer we've got sixty sixty five thousand students around about four or five thousand staff with all we did in my small team was disappoint people when we were the report writers because we couldn't keep up with demand so we had to change the game and that was part of the data strategy that I did in late 2018 where we made the decision to jump to asia from our legacy platform and we decided to shift my team to being data engineers so that that's been really successful is the rest of the university are they also on the microsoft stack are they using microsoft 365 are they using are you know kind of all the other tools as well yeah we were really lucky um our it business our IT business unit has undergone some turmoil so we've had um five five or six leaders in five or six years in our it function um and in one of the early ones they had a project to roll out office 365 it was about four three three four or five years ago I can't remember it was a long time ago and they had this project and they they closed it down they defunded the project so the project team just looked at it turned all of office 365 on and walked away and so the whole uni were looking at it and going oh what's this what's this oh what's this team's thing oh what's this oh look we've got this pal b i thing and we bought an we bought an a five license which is like an e five license for academics yeah so we've got everything and and it just turned it on and left us with it which funny enough is how a lot of organizations you know they they do exactly that they just like yeah it was it was more complex in the older days where there's you know you had additional or or you know all kind of these add-ons of these you know these additional server solutions that were add-on they would turn everything on and uh which creates a you're just a governance mess um well it has but the thing is it's out there now and you can't pull it back so it's sort of stuck with it and um other universities in australia are going how did you get all of that turned on i was just like it was just luck they just i don't know why they did it it was but it was really good and that was an important part of my thinking for azure is the data platform because i was having lunch with a girlfriend of mine agnes penosian who's been at microsoft forever as many microsoft people are and i was like i i've got to get off my legacy data platform and she and i don't know and i've done this aws proof of concept and the business lover she's like we've got an amazing data stack and i said well i didn't i haven't heard about it why don't i know about it and she she arranged some workshops for you and i was like oh my god this is really great so we we did our due diligence and we we decided that that was the way we were going so it's been really successful so we're too using to the project and everybody's happy with us so we're quite happy with us that's great well it's i was thinking too um about uh how university might start you know adopting the technology i was thinking about how you know every monday i've got it now a weekly uh synopsis the my analytics you know presenting with providing me with it do you do anything like that for uh for the the the you know educators were there for their their programs for their classes where they're getting kind of a weekly rolling hey here's performance here's other data here's insights into what's happening with your students yeah yeah and we're sort of consolidating going to planning to consolidate that into my data world so what what's happened over the last few years is many people have done different things on different platforms and now new leadership will come in and go why are they doing that over there and you're doing that let's move them into that world because my my value proposition is i will manage the secure bubble the secure as your bubble and i'll look after security and i'll look after all of the plumbing bits for you and you can we'll build the pipelines to automate your data and then you can build your power BI's on the front end and or and or other things like we have a business unit that wants excel and we used to email them we used to run an excel file extract it from the data warehouse and email it to them every monday and we stopped emailing it and my boss was like where's that file gone and i was like it's it's in the app and she's like what do you mean i was like the excel file is in the app it's automatically connected to the data warehouse it's updated whenever you want it to be and she's like oh my god that's amazing and we had told her about it she just hadn't paid attention to it until she was looking for her email for the numbers so people we were able to help people with their own ability to play with the data but we can automate the connection so my goal is to make all of the downloading of csvs and munging of csvs into excel spreadsheets go away that's my mission in life yeah i mean interesting to know like from a from a like you know inside the university like from a community standpoint um how are you communicating out kind of the latest greatest i mean how are you are people kind of self-driven they're coming with questions do you have kind of a way that you're communicating out here's what's going on and we've got a really normal bell curve of people there's the people who are not interested at all to the really keen people and a whole bunch in the middle um so we use a multi-layered strategy so we've got uh so i've established a power bi user group um and we've got that we've got newbies because there's a whole lot of people who are just just discovering things like that and then we've got a whole lot of power users so we're and now we've got a central team where they can have conversations amongst themselves uh which is really great um we have a university email newsletter we publish stuff in there um regularly so that people because we we actually i don't read it but everybody else yeah yeah just write it i push people to it but i never touch the stuff yeah and but people do you know it's like people do read shopping brochures that get put in your letterbox like there are a group of people who read those things i don't you know i'm not one of the i'm not a newsletter reader um but but yeah so we put in that and then i actually do tours so i have somebody who schedules me through the year to go and visit different faculties and different divisions and go to their meet monthly meetings and talk about what we're doing and what's coming um we've got a website that talks about what we're doing in the data space and data governance website um and then i send regular emails out to leadership and ask them to cascade it down um so we have a multi-channel marketing strategy because uh you've got to keep talking about it until you're sick of it um excuse me if you're if you're not sick of hearing it you haven't communicated enough that's the bar okay yeah that's the bar yeah well there's definitely some topics that i am sick of talking about yeah yeah you're probably only just starting to cut through that's right well we always just said you know it's it's funny doing a lot of community events over the year the last 12 years uh almost 12 years um and uh you see of course you know new releases new features come out and and a lot of the mbps and rds are excited to go and present on start talking about all the new stuff and then you forget that the people that are showing up to these events that are dialing into these webinars they want a lot of that one-on-one content a lot of that core content you might be sick of it but there's still huge audiences as as more and more new people are coming on and adopting a lot of these technologies and they need kind of that that baseline of content still that so they're you you have to i think uh you constantly you know check in to find out you know or have people really moved on to those advanced topics or how much of this baseline content do we still need to provide yeah and only yesterday one of one of my colleagues was complaining because i made him go to a cyber security course and he said oh it was it was too easy for me and i said i said it was so so that you could see the quality of the training for your people and his people found it really really interesting but it was all the really basic stuff like you know use a complex password use a password manager use your antivirus make sure that's on use a firewall you know all of that one-on-one stuff which he's and i was like yeah you're too sophisticated for it yeah it's okay to be too sophisticated for it hey speaking of cyber security i'd be interested to know if there are like what are the differences i'm sure there are some differences with you know being an industry versus within you know education because my my thought is that well you know a cio for a large corporation that maybe has 50 to 100 000 employees but most of those employees if not all of them have signed an nda they're behind that that firewall their their purpose is to you know in theory drive value for the business when you're talking about 60 70 000 students and the faculty that support them those students aren't thinking hey is what i'm doing is the handling of this data this third-party data is this compliant is this secure uh so i i imagine that you run into a lot of headaches that a lot of organizations don't have to experience to the to the same degrees what are some of the differences between security issues you know you have you have hit on a real issue for us and it's it's kind of the different mission so in an inner corporation you're trying to set keep your secrets uh you know you trade secrets and not share them with people um in the university it's all about openness and connectedness and when i arrived at the university about eight years ago we had three full class b ranges publicly addressable with no firewalls and i walked in and i was like oh my god that changed um we got hacked in 2012 before it was cool and they got in through our domain controllers and um we suddenly and back in those days i was in it and um we did the whole thing you know set up firewalls probably got a chief information security officer all of all of those sensible things and we were really lucky that we got hacked so early uh because it was a huge wake-up call to everybody um and now several other universities were hacked uh only recently and they go hack through their domain controllers too so the same way we got hacked and if they read our stuff they would have known to harden those um so there was that so that we had zero security function in 2012 when we got hacked um and now we have quite a solid one so that's that's a big step forward for an institution that just didn't think it needed to be secure and didn't think it needed to harden its perimeters and i think the interesting thing now is is that organizations have changed even for a bank you can't lock everything behind the firewall now you've got to you've got to realize the perimeter is now your people and your their identity and authentication um not your firewalls so that's kind of changed the game anyway but our mission is to communicate with other organizations that are doing research so business and other universities um so we're a very open kind of organization and that's got its own set of problems so and that's where data and information governance come in and it works hand in glove with cyber security it's like the size so and i joined at the hip because you need to work out what data needs to be protected and how to protect it and what data doesn't so much need to be protected so we've got i used to work in the engineering faculty and i was wandering around talking to our researchers and just to find out how much data i was dealing with and what kinds and when i had to stop counting when we got to exabytes because i couldn't do the math in my head anymore so there was a huge amount of data so we've got you know we've got satellites on our roof in one building that just take data feeds of um for for disaster mapping um we've got climate science we've got um some petroleum engineers in one building who go and take petroleum core samples and run them through a ct scanner and then do a whole lot of um algorithmic analysis of them they generate something like six terabytes a day for every run that they do wow you know so there's all of that and then we've also got a hospital so we've got clinical trials data we've got patient data we've got students who are doctors in training who deal with patients so you know we've got all of the things that you could possibly imagine to secure and many different levels so we take data classification really really seriously and um and we have a special process for researchers that takes account of their special needs and we have separate processes for the administration and learning and teaching but the reason data and information governance is so important for cyber security is because cyber security is like a big black hole you can just stand there throwing money in as long as you want yeah and you have said scarce amounts of cyber dollars and you've got to work out how to spend them and data and information governance helps you do that and that's why it's important and and when i realized that because when i got this job i was like i will google this job and there was literally nothing because this job was brand new like there was no way i could have been trained for this job because when i left high school because it didn't exist right and that's why i tell everyone not to worry about the kids the kids their jobs don't exist yet their jobs will exist in the future just give them good educations that's how it always answered these people that say like all the jobs that we're going to lose to ai and capils out there's like it's like no it's it's going to open up so many new opportunities things that is like well what what jobs what are they going to do it's like we don't even know yet i mean it's interesting that you see a lot of the forecasting of you know future job growth and i think two or three different lists that i've seen the number one job is data scientist in every category i have one of my kids he's at the university of utah here he's in his major is atmospheric atmospheric sciences uh at one point he wanted to go work for nasa and kind of in that kind of that side of things and i said you know nick you really should look at um a like a data science like a computer science minor and start looking at some of these courses and when he looked into it he said you know really the people that move forward in this program and work towards getting their doctorate it's not until grad school when they really start getting into these into this area it's it's required as part of the masters and and phd programs i said think how far ahead of all of your peers you will be if you go and have a minor where you're focusing specifically on this i said and the fact that i think through me you can get access to all of these free tools all of the training courses all this stuff like go look into it so he he added it on he's one of those smart kids though he you know straight a uh complaining about all his advanced math classes are too easy you know that kind of stuff but you know uh just you hate those people but uh uh he uh but he's he's data sciences now his his minor and he's getting excited about this i i said you know you're you're likely going to you do a couple years of classes you're going to go and be able to find part-time jobs that again none of your peers are going to be qualified to go and do you'll be able to go and and start in early on i think it's just and it's a great thing to have you know to travel the world when when we can all leave home that is right but you know if you if you've got these sort of skills you can you can work anywhere and that's that's really great you must be really you sound really proud of him yeah i am very very proud i you know four kids two of them are stem kids doing very well on that and two of them are business ones and i tell them i said you know they're they're i said you're gonna find a lot of opportunity too but you know it's uh it's uh i mean as you know in in business and in marketing when you've got that that focus again it's transferable across you know multiple industries um but uh there that you have to um well i guess i was going to say that you have to kind of keep keep up on the latest trends i think that's true in just about every profession out there now where you i literally just did a talk the other day to the Australian um data marketing association um about about how data underpins everything that they're doing and i showed them the the gartner hype cycle for digital marketing 2019 and i said everything on that page is underpinned by data if you don't have your data sorted and you don't know what it is and you're not doing you don't have data integration and you haven't got meta data management and all of this stuff you can't do any of those things on that diagram and you need to get if data is is is underpinning everything in digital transformation now and uh i don't think many people have joined the dots and realize that if they don't get their data under control and secure they're not going to be ready for the new world and covid has driven that that change exponentially because in january i had some colleagues in computer science who were telling me oh my course is special and unique and it can never go online february i came back from my vacation in at the end of february and it was all online three weeks later they were online yeah um i mean the reality is there are certain things like i my my son's a lot of his science classes you know they the labs like how are you doing the labs he's like yeah it's it's less than ideal we're watching videos and there's we there's nothing that we can do to follow along we just have to watch you know double the number of videos and lectures around that uh and so he can't wait to to get back into in the class and so fall it's about to it's going to start here to another couple weeks and uh it's the most of it will be it'll be hybrid most of it be online but those labs they've got it broken up to have you know just a handful of students that are available in the facilities but knowing that like they have to physically be there and have access to equipment yeah and that's been the real problem for us too so we're bringing people back in um in for tutorials and labs only um all the lectures are online so we're keeping the hybrid model too um and and and you know if you could if you're a civil engineering you crash in concrete you actually need to crash on concrete to get an idea of what happens right so the you know labs are a really important part of education and um virtual we've got some virtual medical labs though so we used to have um you know where they would all get a slide and they'd look at it under a microscope and then they'd all have a slightly different slide and then they'd all not see the same thing so they've developed some virtual labs where everybody gets to see the same thing if you're looking through a microscope you can just as easily look on a screen yeah to detect things so but now we have the challenge that they need to use a microscope before they graduate so they do have to do it eventually even though they they can do a whole lot of labs while they're studying um they still do need to learn how to use a microscope because they will have to do it when they when they graduate uh so that's that's kind of an interesting thing where you got some stuff that you can digitize and some stuff that just has to be real life yeah well it's uh well i think that's with a lot of the the you know the student experience it's it's just an unfortunate side of that too is that a lot of the uh look you need to do you need to have programs that cater to different learning styles um some people like myself included i did much better through high school uh where i really excelled is where i was you know independent study go read something write reports interact with my professors uh my the teachers and but more of a one-on-one or small group project type stuff when i was sitting i just my my i just couldn't stay awake in a lecture and then go and take a test that's not my my style where some people i like my wife and a couple of my kids they like they love the lectures and they remember all this data for i don't know how they do it they remember all this stuff and go in and take these these massive these long tests and do very well and then you'll struggle with the uh with the written with the papers and that that side of it um you got to have the different styles i imagine one of the challenges especially for your role is that when you think of like uh you know 65 000 students when that was all predominantly classroom study probably didn't have the level of impact on the systems that you have now with everybody online very little happening in person has that we were so lucky we went office 365 for everybody the students and staff so we were already there so when everybody went home all we needed to do was increase our capacity a bit and we were fine we i was talking to the as your team and they were saying there were universities coming and saying we need to get online to office 365 this week please and i'm like oh my god i don't want to be you know everyone's suddenly gone home no one knows how to use it and we'd already been through that years ago so we were really lucky um and we're using um teams a fair bit we were already using teams a fair bit for teaching and one of our um senior lecturers in engineering david kept dr david kellaman who i work with really closely uh has been doing some really pioneering stuff about teaching using teams and he's used he's actually thrown away his textbook he teaches um first year students mainly so first year sort of solid mechanics sort of courses so he's in mechanical and manufacturing engineering and he's literally thrown away the textbook because he realized that um a textbook was an equity issue text engineering textbooks are quite expensive so not everyone buys them and he's actually they build the course as they go through the term and um he uses teams and he was already using teams before covid so his teaching hasn't been impacted at all um so he would have students you know he would have things like autistic students who found the classroom too distracting who would sit outside the classroom but participate through teams and you know so they they were able to just go home and be fine with it um and my colleagues who were saying oh my course is special and unique and can never go online they were behind the able because they're not used to using this technology so they had to learn it on the fly and it wasn't ideal for anybody so i think i think covid has really driven exponential like covid is an exponential problem you know you see all the charts but it's also driven digital transformation exponentially across many organizations and i i said at my talk yesterday um if your organization isn't digital now it will die yeah well that and there's i think a couple things that you said there i've heard uh you that a number of businesses that have had a similar experience where they were already using office 365 they were already starting to use teams so the shift was relatively easy of course there's always some things that you have to figure out to do we're just we're you know it's not just a collection of of data and coordination of of content you know this is now the way that we're working but some businesses have come out and said that you know uh who who previously said maybe even didn't have uh uh you know cross the board work from home policies in place who said you know what we're gonna stay this way that we find that people are happier that they could be more productive uh the data shows that people work longer hours because like in my basement office i i don't know when the sun has gone down you know sometimes you prompted it like three or four in the afternoon my wife said have you eaten lunch yet oh i should do that i look at it as a win when i taken a shower but before 1 p.m you know i know i've had to i've had to develop some boundaries because it is too easy to lose all your boundaries so now i wake up and i go upstairs i have a shower i put my work clothes on and come back downstairs and then when i finish i take upstairs and do the opposite thing um because i needed some boundaries uh between work and non-work otherwise yeah it gets pretty blurry uh but but i i practice because my team work using azure DevOps and i can see their productivity and their productivity has gone up and i suspect it's because they're not all going out for coffee yeah and stuff so we've actually had to institute virtual coffees because you can't always be working and doing the transactional stuff you've still got to have the social environment because that is the relationships right so we've had to build that in sort of more formally uh because they used to they'd have their stand-up in the morning and then they'll all go out and get coffee and that was an important bonding thing and so i think that's we need to find new ways of working that build that sort of thing in but i can tell you my team's productivity has gone up since kyle well it's it's a uh i i've been working remotely um for some companies that i worked for we got so i left microsoft in 2009 and 10 months later the little company in seattle that i worked for got acquired by the company in boston so i was on the road a lot but you know working from home for the last decade uh and so it was an easy enough adjustment that the hard part for me is that you know where i would break up my day or my week i'm a movie guy and so i'd love to take a break you know midweek and go in the middle of the day go catch a movie and that's been all shut down this is like they're slowly opening that that stuff back up um or go meet with somebody and have lunch so a lot of my mental breaks it's kind of like those those coffee going out and getting coffee in the month like that just stopped and that's where i've recognized even somebody who's working from home permanently you know i recognize that different and it's been that difference has been difficult to get get past that well it's winter it's winter here in australia and uh last month i decided to go down to the snow and um and i went cross-country skiing and then uh the next the next day they discovered covid down there so i had to self-isolate for 14 days and i was like i'm not going i'm not leaving the house again we're so where do you go so we're skiing for for you so i've i've been to a number of of regions down there but um uh so it's south knee canberra in um the snowy mountains so i went to perisher valley okay it's not a lot of snow it's a lot uta kind of snow yeah yeah well normally this time of year i'm going to new zealand which has great snow yes it does and yeah but we can't get out of the country at the moment yeah that's sorry this hey there's beautiful spaces you're in a beautiful area so i i'm sad that i so i i generally am down in australia and new zealand uh at least every other year if not on an annual basis at least one trip to both countries and so when you come back next time please please let look me up and i'll take you somewhere nice for lunch oh definitely yeah well i can't wait to get back there it's uh yeah in fact uh did i hear this correctly that they're i thought i heard somebody say that they're trying to remove all the bats from that park in sydney is that what's the the botanical gardens down there with all the bats in the trees they routinely try to do that the bats come back yeah yeah this is crazy what are you gonna do um and that's an important pollination source like we want bats we need bats yeah most people don't know that if you've not been down to sydney um yeah if you go down by the opera house and the botanical gardens i think whatever the you know that the park that's adjacent to there and you can't miss them in the middle of the day they they are everywhere in the trees but it's uh it's a site but uh yeah you see things flying in the evening it's not a bird it's a bat it's a beautiful area well kate it's really great uh meeting you and catching up and learning about some of what you're doing and uh you know so folks that want to get in touch with you learn more about you what are the best ways that they can reach out to you uh i'm at k carothers on twitter k c a double r uth er s and uh k carothers dot com excellent we'll provide the links of course and everybody can get to find out more information about kate and hopefully one of these days when we start having in person uh mvp and rd summits again i'll see you uh on on campus and redmond i miss travel i i was supposed to be in chicago last month yeah i was supposed to be new zealand this month i yeah i had uh i had uh i had uh i had five european trips cancelled this year really really sad about that and uh yeah but you know they are first world problems so you know i i just hope that you can stay safe and well and i look forward to meeting you in real life in the not too distant future who too well thanks a lot for your time today thank you


Welcome to All Hands Update. I'm Petty Officer Tyrell Morris. C&O recently held a conversation with a shipmate to discuss what our cyber forces do and why their mission is so important. C&O says all of us, not just cyber warriors, need to understand the role that cyber security plays in our everyday operations. Every day our networks are attempted to be hacked into by transnational, that means no nation, just criminals or by nations to steal our information, our classified, our unclassified information and really to just disrupt our ability to do our job. There are cyber sailors, cyber warriors who are out there every day preventing that, monitoring that and also going out as sentinels if you will and finding out who are these potential culprits to do that. To watch the entire conversation, check out the C&O's official blog.


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In this lesson, let's talk about the difference between get and be. Of course, I'm Jennifer from jforisenglish.com and this channel is dedicated to helping you sound like a fluent, confident, natural English speaker. Now before we go any further, make sure you subscribe and hit that bell icon so you're notified every time I post a new lesson. Now let's dive in with this video. Today, let's talk about the difference between get and be. Now we're talking about the difference when get and be are used as the main verb in the sentence structure where there's subject, verb, adjective, okay? And in this case, our verb, we can have the choice between get or be. This happens very frequently in English. Let's use angry as our adjective. We can use any subject. It doesn't matter. Now here, our verb, we have two choices. We can use the verb get and we can use the verb be. Let me give you an example with the verb get. She got angry. She got angry. Remember, to get is our infinitive verb and get is our main verb. So it's the verb that's going to be conjugated. So here, how's the verb being conjugated? She got angry. Put it in the comments. What verb tense is this? It's the past simple. She got angry. Maybe yesterday. Now let's take a look at an example with the verb to be. She was angry. She was angry. How is the verb being conjugated? Put it in the comments. Again, it's the past simple. Of course, our verb to be in the past needs to match our subject. She was. They were. She was angry yesterday. Now both of these are grammatically correct. Both of them are possible. But what's the difference in meaning? When do we use get and when do we use be? There's a very simple way to know the difference. The difference is we use get in the structure of get plus adjective. Remember that we use get to talk about transition. So we use it to talk about the transition from not angry to angry. So it's always the transition from not whatever the adjective is, not angry, and then to whatever the adjective is. Yesterday she got angry. So at some point yesterday she wasn't angry and then she transitioned to angry. She got angry. Now we use the verb to be with adjectives in this specific sentence structure. We use the verb to be to talk about the current state. But remember that the verb be can be conjugated in different time references. So when I say she was angry, that's her current state at the time reference. So our time reference is in the past, right? So it's her current state in the past at the time that sentence is she was angry yesterday. So we're really not talking about at some point she wasn't angry. That transition isn't what's important when we use the verb be. It's only the fact that she was angry at that specific point, the current state. That's what's important. So that's the difference. That's all you need to know. But let's take a look at a few other examples just so you can get comfortable with this. So another adjective we could use lost, lost. Now we can use get lost, be lost. Again I could say yesterday I got lost. Yesterday I got lost. So of course that talks about the transition from not lost to lost. Now I could also give an example with the verb be. Maybe I could call my friend and say, can you come pick me up? I'm lost. That's my current state. I'm lost. Another adjective, let's use the adjective called, called. So I could say I get called easily. I get called easily. So here get is in the present simple because I'm just stating a fact.  That's why when I go out I always bring a sweater with me because I get called easily. So it's talking about the transition from not called to called. Let's compare that to an example with the verb be. I was called all week. Now notice here my time reference is all week. But remember is our current state at that time reference. So my time reference now is all week. So my current state at that time reference which was all week in the past is I was called. I was called all week. So to summarize it's very common to have the option between the verb get or be when our sentence structure is subject verb adjective. Both of these are grammatically possible. The verbs are conjugated according to the time reference and the subject and get is used to talk about the transition transition from not to whereas be is used to talk about the current state at that time reference. And that's all you need to know. Now there are lots of examples of this sentence structure with subject verb adjective. So I want you to find a different adjective different from the ones I gave you and form your own sentences one with get and one with be and make sure you leave those in the comments. If you found this video helpful please hit the like button share it with your friends and of course subscribe. Now before you go make sure you head on over to my website jforsenglish.com and download your free speaking guide. In this guide I share six tips on how to speak English fluently and confidently. And until next time happy studying. I'm getting cold so I should really put on a sweater I mean who wears a t-shirt in winter. Hope you enjoyed this video and I'll see you in my next one. Bye!


Greetings, laddingtons. It has to stop. There are plenty of things that has to stop. First and foremost, do not like on social media inappropriate and sexually alluring pictures from women. You are enabling their behavior. Instead, like pictures from women who post wholesome things instead. That is the absolute first commandment this fine day. Now you might wonder where I am. Yes, I am out in good old Scandinavia, a dreary Scandinavia. But you know, each season has its charms and I am standing near enough a castle ruin. I can't go to it now, but I will do it at a later time for some history video or just a exploration video etc. I have a lake over there. Not sure if you can see it all too well, but yeah, it's a lake at least. Now behind me, I also have something epic. A rather big church which surprised me considering that we are out. Well, not in any big place, but they have this quite magnificent church here nonetheless. I thought to show you this fine piece of architecture. I also want to say the second thing that needs to stop is the messing around in gyms. By messing around, I mean not doing proper exercises. This will be the screenshot. That's a good screenshot. I mean thumbnail for the video. Anyway, what I want to say is that I see a lot of guys who are not focusing on deadlift, squats, bench press, military press, rows. Instead they are doing complementary bodybuilding exercises. They go in and do a session of only biceps curls and triceps extensions. Nothing wrong with those exercises after you've done your proper work. So you can't go in and have an arm day. You have to do your heavy work first. Put on size, then you can train arms. So if you look on my arms, they're not disproportionate. They are proportionate to my body. I have an overall muscular physique. That's because I focus only on the basic compound movement. This is a nice autumn feel. It's a sort of not vibrant autumn anymore. But the dreary sort of cozy autumn. So yeah, again let's look at the church. I zoomed into the ruins again. So you could admire it and find inspiration to not neglect the proper exercises in the temple of iron. And to not like the wrong sort of material on Instagram and social media. Anyway, I will show respect to the dead here in this graveyard. But yeah, thank you for watching. So if you can hear something in the background, it's actually a lot of cows who are agitated for some reason. Might be because vampires are incoming. I don't know, might be the case. So anyway, if I talk about not liking certain pictures by women on social media. It's because you are endorsing a detrimental behavior. Because I don't want a culture where women see that in order to get attention. They need to post sexually provocative pictures. I don't want that sort of culture for my daughter to grow up in. So she says oh, this is the way to get seen. This is the way to get appreciation. Now of course these women, especially younger ones, perhaps don't understand that. It's not real appreciation. It's just something completely else. So the next time you want to like some picture or comment something. Just ignore these women. It's not worthy. And especially if you are one of her hundred thousand or million followers who are commenting on an Instagram picture saying something. Do you think she will just scroll through her comments and say like oh, this guy seems like a nice guy. I will strike up a conversation with him. No, she will only look down upon you.  Give attention to a fair maiden that is worthy instead. And also I don't think any of my long term true friends are in need of hearing this but I still see so many guys coming with inappropriate comments and liking inappropriate pictures that I have to talk about it at least and yeah, it's unworthy to see. It's not glorious in the least. So yeah, that is my wisdom for the day. Exexo, boom!


Welcome to Happiness Isn't Brain Surgery with Doc Snipes. This podcast was created to provide you the information and tools Doc Snipes gives her clients so that you too can start living happier. Our website, docsknipes.com, has even more resources, videos and handouts, and even interactive sessions with Doc Snipes to help you apply what you learn. Go to docsknipes.com to learn more. Hi everybody and welcome to Happiness Isn't Brain Surgery with Doc Snipes, practical tools to improve your mood and quality of life. Today we're going to be talking about 10 ways to eat for happiness. Now when we come around to the new years, a lot of times people are starting to talk about New Year's resolutions and losing weight and getting in shape and getting healthier. So one of the things we want to talk about is eating, because it just kills me when I see a lot of people start out the new year with some really rigid or kind of all-or-nothing fad diet that there's no way they're going to be able to keep to in a long haul most likely and then they get three weeks into January and they're just like you know what screw it. So let's talk about ways to eat in order to support your mood, support your health and support your well-being. The first thing I want you to see, and it's not important that you know all these terms, but I want you to realize that tryptophan is a protein and it's actually an amino acid and it's in all of our protein-based foods. So tryptophan is really easy to get if you're getting any reasonable amount of protein and protein is in everything. It's really low in vegetables and stuff. It's you know almost really high. It's almost exclusively protein and fats when we talk about meats and those sorts of things. But if you don't eat meat, that's not a big deal because you can get protein from other sources like beans and rice and vegetables. So tryptophan is taken in and it's converted using iron, magnesium, calcium, vitamin B6 and folic acid. These are all vitamins that need to be acquired. Well, they can be gotten from a multivitamin, but they're a lot more effective if they're acquired from your diet. And a lot of these are more prevalent in vegetables and grains. So tryptophan, using all those things, is broken down to make 5-HTP. And we've all heard of 5-HTP because you can buy it in the store. I'm not recommending that you do that. I'm just saying you can. Now 5-HTP is broken down using vitamin C, vitamin B6 again, zinc and magnesium to make serotonin. And serotonin is one of those brain chemicals that we know is responsible for helping us feel calm and happy and at peace with the world. When you don't have enough serotonin, though, it's more than just your mood. Serotonin impacts like everybody's system. It can start causing gut and heart problems. You have 80% of your serotonin is actually in your digestive system. So if your serotonin gets wonky, then you can start to feel depressed, but you can also get constipated. Or if you get really stressed, you can get stress symptoms in your gastrointestinal system. You can have sleep problems. If you don't get enough serotonin, you can't make melatonin, which is what helps you get to sleep. So not only are you wound up and have difficulty winding down to go to sleep, but you don't have that sleep chemical or enough of it to give you good quality sleep. Another problem if you don't have enough serotonin is you'll have cravings for carbohydrates, alcohol, and maybe even certain drugs. So your body's trying to get the building blocks it needs in order to release these chemicals. When we eat carbohydrates, sugars and starches and things like that, our body releases serotonin and dopamine, which are two of our really feel-good chemicals. So if your body's not making enough serotonin, it's going, I need more. So it starts craving carbohydrates because it wants to tap into those reserves. If you eat the carbohydrates, then your body's going to tap into the reserves and start secreting a little bit more.  And fibromyalgia and other pain conditions are also linked to a deficiency in serotonin. So our pain tolerance, our pain threshold goes down as our serotonin goes down, which is one of the reasons why people, when they're depressed, tend to feel like they hurt all over and things feel more achy. Well, it makes sense because serotonin isn't there to modulate that pain response. So kind of to sum it up, we need serotonin. It is a big boy in our neurochemical makeup. We need it. If we don't have quality proteins, enough iron, magnesium, calcium, vitamin B6, folic acid, vitamin C, zinc, and I guess those are the ones, then we can't make serotonin. So it's important to have a good diet, not to just be eating coconut oil and coffee or whatever the case may be. So being aware of what you're eating, try to eat a nice colorful diet. So what do we do to eat for happiness? Unless there's a medical reason, consider not eliminating any food, just moderating it. If you love something, if you prohibit yourself from having it, then guess what's going to happen? You're probably going to crave it more. So for me, like chocolate, I love chocolate and coffee and soda. I love a lot of things that are not good for me. I try not to keep them in the house. If I have them in the house, then I'm more likely to mindlessly eat them and graze on them and eat them when I could have chosen a healthier option. When I want chocolate, I will go to the grocery store and I'll get a candy bar or I'll get a pack of M&Ms or whatever will satisfy that craving. I have that little bit, it's gone, I'm done, we're good.  So I get a regular size. So moderating means maybe not keeping it where it's as accessible because even if you say I'm only going to have five Oreos, how many times do you go back and get five more? And then just two more and one more after that. And then you start feeling bad about yourself. We're eating for happiness. That means we want to have food that we really like, that we can kind of use as a reward. I don't like using food as a reward but some of these things release dopamine so it is a reward no matter how you look at it. So try to moderate it. Figure out ways you can cut back on it a little bit but still allow yourself to have it maybe once a week, like pizza. At our house, we can have pizza once a week. My kids love pizza. So that's one of those things that I do. Pizza is not the healthiest thing in the world but at least it represents like every food group. And so we have that once a week. Drink enough water. When you're dehydrated, you tend to feel sluggish, fatigued, confused, tired, all symptoms of depression. So you can confuse dehydration with, oh, I feel like depression or the blues are coming on if you're feeling ugh. Try drinking some water if you hate water and I will tell you I am not a huge water fan. I will keep a water bottle with me when I'm at the gym or when I'm at work and so I do drink more water but if I'm just at home, I'm not gonna think about oh, let me get a glass of ice water. That's just not what I do. I'm spoiled and I tend to lean more towards, I'll put lemon flavoring in it or lime flavoring, lemon juice, lime juice. And that gives it a little bit of flavor. If I'm really craving something with bubbles in it but not artificial sweetener, I'll do club soda with lemon. And that gives me enough of a kick gonna pick me up where I feel like I'm getting the treat and not being deprived but I'm also doing something that's healthy for me. So drinking enough water prevents or helps prevent fatigue, dehydration.  So make sure you pay attention to when you're drinking.  Anywhere from 0.6 to one gram per pound of body weight per day of protein is plenty and one gram per pound of body weight is more for people who are growing and people who are like competitive body builders. Most of us need closer to the 0.6 grams. If you get a food app like Spark People on your phone and you keep track of what you eat, you'll be surprised that it's rare if ever that you don't make your protein requirements unless you're a vegetarian. Vegetarians sometimes have a hard time making their protein without making a concerted effort to do so. So proteins usually not a problem but do make sure it's a high quality protein. Eat your grains and nuts. That way you have those vitamins and minerals necessary to break down tryptophan to make serotonin. Now serotonin is not your only feel good chemical. Dopamine is your reward chemical. That's also made from amino acids and norepinephrine is your focus and motivation and drive chemical. You get up and go and that's also made from proteins. And broken down with vitamins and minerals. You can think about vitamins and minerals kind of like spark plugs. The, your body is the engine.  So you need all of them. Moderate your intake of caffeine, sugar, high fructose corn syrup and refined white flour. All of these things tend to give you a rush in many of them. It's a spike in blood sugar and then a crash that follows.  So try to minimize or moderate these. I'm not saying you're gonna cut them out because I know a lot of us are not going to but paying attention. If you drink caffeinated beverages try to drink half caffeine, half decaf coffee, select caffeine free options when you can. If you are drinking a lot of caffeine, don't go cold turkey unless you have to for some reason. You will get migraines. You will get a really bad headache for a couple of days. And if you're aware of that and you're good with it, you know, more power to you may wanna check with your doctor about what you can do to take the edge off. But you wanna wean down. Same thing is true for sugar, high fructose corn syrup and refined flowers. Our brains actually change in response to what we eat. So when people go cold turkey off of these they actually go through a withdrawal period that results in cravings and depression because their bodies used to having all these things coming in the sugar and the corn syrup that triggers the release of dopamine. Well, when that's not coming in anymore and triggering the release of dopamine, that happy feel good chemical is just staying all locked up and people are going, oh, I don't feel so hot. So the take home message from that is don't go from zero to 60 or from 60 to zero however you wanna look at it overnight. Gradually reduce things. Like if you're going to cut out high fructose corn syrup then start buying products that are not made with high fructose corn syrup like ketchup. That's one of your and barbecue sauce. That's one of your big offenders, jelly. Look for things that are made more naturally. Try to choose alternatives instead of high sugar foods and get whole wheat flour and whole wheat breads instead of white breads. Eventually hopefully kind of wean off the processed grains but slowly that can be like August that you're worrying about doing that. Just start out by trying to switch from plain old white bread. You can look online at the glycemic index and the glycemic load of different foods. What you wanna do is try to stay away from foods that are going to that have a high glycemic index that are gonna spike your blood sugar. Get enough omega-3s. Omega-3 fatty acids are helpful for depression as well as pain and aches and those sorts of things because I know I'm not in a good mood when I hurt and after I hit 40, it seems like every year I get in different ache or pain somewhere and that's just part of aging. The system's getting a little bit older but increasing the amount of omega-3s keeps things moving more fluidly and reduces pain somewhat, reduces some of the inflammation and it has been shown to have an effect on your mood in a positive way. Another tip, get creative. If you're thinking, oh, I don't wanna eat healthy because that's just rabbit food. That's what I hear around my house all the time. Get creative with what you do. I've finally managed to create a lentil loaf that my family will happily eat and it took a while for me to get the recipe quite right without any meat in it because we're eating it instead of meat loaf. But if you get creative with your cooking, even if you're eating meat, so you can start using different spices and trying different recipes, you have a surprise in store every time you eat and most recipes that you find on Food Network or all recipes, they're really pretty easy to do and really pretty easy to follow. So experiment, even if something sounds a little odd, I tried a sweet potato soup recipe a few weeks ago that I wasn't sure that garlic and ginger would really go together that well but it turned out fabulously. So there are different options and you'll be surprised at how many different ways you can use foods. I've discovered 17 ways to use sweet potatoes besides just baked now. Savor your food, eat mindfully. Instead of eating while you're watching TV or while you're doing paperwork at your desk, I'm guilty of that one. Take time and sit at a table and focus on what you're eating. When you're getting your food, get what you think you want and then put half back or think about what you think you want and then only get half if you're living in a family and that would be frowned upon to put half back but if you put half back, most likely you're not gonna go back for seconds anyway but if you do, then you're only eating as much as you would have in the first place. Another way to look at it, close your fist and look at it. That's about how big your stomach is when it's not all stretched out. Next time you go to a restaurant and you get a big old plate of spaghetti or something, hold your fist up next to it and think how many times your stomach has to stretch to accommodate all that and you'll realize that we're probably eating more than we need to.   Another way to trick your brain is to have multiple colors on your plate. For some reason, when the brain sees multiple colors, it feels like it's getting more food. If everything is different shades of white and brown, it's all just kind of bland, it blends together, then your brain's just like, that wasn't very much food. So the different flavors may trick your brain. They're not exactly sure why doing that makes people feel fuller faster, but it does. And turn off the television. There's nothing wrong with having a great conversation over dinner but also try to focus on what you're eating. And television tends to engage our minds so we're not focusing on what we're eating or the people sitting at the table with us. So try to turn that off. Remember that when you eat, it generally takes about 20 minutes from the time you get full for the signal to go to your brain that you're full.  And most parents have been there. But, and even before that, I ate faster than I probably should have.  You know, you can eat in 20 minutes, you can put away a lot of food. So slow down, cut food up into manageable bites, you know, and try, you know, an experiment, try to see how small of a bite you can take and still get all the flavor of it and enjoyment out of eating it. Obviously, you're not gonna take a little micro bite, but you can probably take much smaller bites than you are right now. Consider drinking green tea. There are chemicals in green tea that are supposed to help with anxiety and depression. If you tend to be a little anxious anyway, you might want to go with decaf green tea. But green tea also has the added benefits of having polyphenols in them, which are really helpful for getting rid of some of those free radicals and anti-aging and all that kind of stuff. So green tea is a good thing. I like the peach flavored green tea, instant green tea, because I don't really like straight green tea, but that's a preference. And my daughter drinks straight green tea all the time. And don't eat until you're stuffed.  Eating until you're stuffed is just never rarely a good idea. You know, there's probably a time when it's a good idea. But even we just finished the holiday season and Thanksgiving and Christmas dinners, a lot of times people eat till they're over full and they're just like, oh, I shouldn't have eaten so much. Food should be something that is awesome that you look forward to, because it's nourishing your body. Not something you're like, okay, I'm gonna over-indulge and then for the next week, I'm only gonna drink chicken broth. No, it doesn't work that way. Let's moderate. Let's spread out that dinner. Let's have seconds later in the evening and then let's have leftovers for the next three days so you can enjoy it for three days instead of three hours. Okay, those are my tips for helping you try to eat for happiness instead of just to eat. If you like this podcast, please subscribe on your favorite podcast app. Join our Facebook group at docsnipes.com slash Facebook or join our community and access additional resources including live counseling or coaching, I'm sorry, with me, Doc Snipes, every Thursday at docsnipes.com. Thanks for tuning into happiness and brain surgery with Doc Snipes. Our mission is to make practical tools for living the happiest life, affordable and accessible to everyone. We record the podcast during a Facebook live broadcast each week. Join us free at docsnipes.com slash Facebook or subscribe to the podcast on your favorite podcast player. And remember docsnipes.com has even more resources, members only videos, handouts and workbooks to help you apply what you learn. If you like this podcast and wanna support the work we are doing for as little as 3.99 per month, you can become a supporter at docsnipes.com slash join. Again, thank you for joining us and let us know how we can help you.


Everybody forced here ripping three box mixer 21-22 immaculate and mosaic basketball hobby number seven random team style find the results of late in sports cards calm Thanks for joining everybody. Good luck What memo you talking about sin the thing you sent me? All right. Let's start with two mosaic copyboxes All right, I'm gonna look at it real quick Okay, lock Sam out. Got it. Yeah. I'll have Donnie guard the door mosaic bucks drew holiday red mosaic Dylan Brooks Grizzlies Mr. Punching the groin himself Dylan Brooks Springer Evan Mobley Josh Giddy debut Silver rookie Thunder Jeremiah Robinson Earl Red mosaic Deandre Hunter Hawks Swagger mosaic Evan Mobley Cavaliers River Jones rookies in there mosaic rookie 76ers Charles Bassie red mosaic rookie debut Spurge Josh supremo Moments the brawn James goes heat Silver Bobby Portis bucks and a blue mosaic Jeremy Grant Pistons 75 of 99 Deveon Mitchell Kai Jones mosaic city Bay Pistons red mosaic Jimmy Butler heat introductions mosaic Franz Wagner magic Scotty Barnes Got a rookie auto mosaic Corey Kispert wizards Silver Yusuf Narcich Blazers red mosaic Joel Embiid all NBA for the Sixers Starting five Timberwolves Rookie mosaic Thunder Aaron Wiggins red mosaic Kevin Durant Nets The honest onto the Kumpo Stairmasters bucks mosaic had a crazy game last night 54 points and like a bunch of rebounds Silver Blake Griffin for the Nets purple mosaic here Deontae Mary Spurs number 28 of 49 base Jalen Green Evan Mobley mosaic old Barton Nuggets red mosaic McAlbridge's sons Rising stars mosaic Pistons Kade Cunningham Moody Duarte, I think just this year Tyler Silver Kenney Martin jr. Rockets. Yeah, obviously these were done not today or not at the time because it's night But it's kind of interesting red mosaic rookie book Knight Hornets Something new at least Can't see a whole whole lot of it Kade Cunningham Silver Terrios here Hornets Blue mosaic rookie debut Jonathan Kominga Warriors 14 of 99 great card there That's a beauty love that color match You go dubs Stain glass LeBron James What a pack there we go Lakers LeBron James stained glass We all time leading score pretty soon here Shengyun Kisper Jalen Green debut mosaic of Coral calves red mosaic Michael Porter jr. Nuggets Rising stars mosaic Josh Guiney Thunder Cunningham national pride Franz Wagner debut Silver rookie national pride Evan Mobley Cavaliers red mosaic Carl-Anthony Towns Timberwolves Wiggins Highland debut Silver Dorian Finney Smith Mavericks red mosaic Cara Slivert Cavaliers Yeah, it's got awesome run Stained glass pretty bad. They're not as rare as they used to be but there's they're still pretty pretty awesome inserts Mosaic rookie Kade Cunningham pistons nice red mosaic rookie debut John and the Kominga Warriors Scotty Barnes Mosaic James Wiseman red mosaic Maxi Cleaver Mavericks Mosaic introductions Franz Wagner magic Kade Cunningham Silver rookie Jaden Springer for the 76ers red mosaic young us on to the Kumpo finals MVP Bucks Jalen Green and Jalen Suggs Mosaic Maxi Sixers red mosaic Lamarcus Aldridge for the Nets Stairmasters mosaic LeBron James Lakers Shengyun The soon move mosaic Harrison Barnes red mosaic rookie Jazz Jared Butler Damian Lillard moments last mosaic pack Should have the auto in this pack Rudy Grimes McBride. There it is. It is a Dennis Rodman bulls autograph mosaic Chicago silver Eric Gordon Rockets red mosaic Kevin Hoarder Hawks straight fire John Moran Grizzlies at immaculate time The worm that's right. Yeah, I know I made it into the water Jason Robertson that tall There's he just on higher ground Little bit of both girls. He was that tall Even if he has on higher ground, he's a lot taller than the others Johnny Goudreau is not very tall though. There we go y'all. Here we go Nets rookie Kessler Edwards to 99 the standard jumbo jersey spurs. Deontay Murray 84 of 99 and veterans should be game used in immaculate one is Hawks the standard jumbo jersey Trey young 11 jersey number of 25 Yeah, game war in Jersey Jersey number Trey young Hawks 25 Pass and present signatures Kings Mitch Richmond 20 of 99 Modern marks Tim Hardaway, Jr. 29 of 99 going to the Mavericks and on the back Oklahoma City Signature moves rookie Josh Giddy 23 of 25 Thunder Alvin s Fantastic it loves data to your moves behind the back pass on the post Awesome Giddy great passer great second year as well That's awesome. We're getting that in the mag clean-looking auto 2325 Giddy signature moves You do up the green screen gift of We should We should I saw three boxer here got a few mags We had a relic stray young Deontay Murray autos Dennis Rodman bulls Corey Kispert wizards Mitch Richmond Kings and Tim Hardaway, Jr. Mavericks Stained glass Lebron James short printed insert Rats Lakers good looking stained glass to post parts. I don't even might be off a little bit on the back But the front looks pretty good Blue debut a rookie John and the Kaminga for the Warriors 14 of 99 Warriors and signature moves Thunder Josh Giddy 23 of 25 on-card rookie auto That's awesome. Thank you again everybody got prism choice up next


Hey everybody, Lance Goyki here. Today we're going to talk about some tricks, some tips to help you feel your upper back muscles if you're not feeling it during your rows. Okay, oh, and this goes for your reverse flies and for everything. Basically, you've got to watch the other 300 videos that I made previously because all of this stuff is connected, all of your joints are connected. If my shoulder isn't working, I've got to look at what my foot, my hip, my knee, all this stuff is doing. If I try to do some sort of row, but I don't keep my ribcage secured with my abdominal muscles, then when I do my row, I'm just going to move my ribcage instead of purely my shoulder blades. So I don't load the shoulder blade muscles. I load the ribcage moving muscles, which is basically your back.  Okay, some of my favorites, like, yeah, let's do these two. So my favorite two would be you got to learn how to hip hinge because so many rowing variations require that you hold a good hip hinge.  So if I can do a really good Romanian deadlift with my legs, then I can be sure that I can secure myself with my hamstrings and with my glutes while I do some rowing exercises. Okay, and I'm going to get a lot more out of those rowing exercises that way because I am, I am stabilizing effectively. I'm not overusing my back. I'm going to be able to train harder. I'm going to be able to train longer. I'm going to recover more quickly. I'm going to just place the emphasis on the muscles I'm trying to fatigue rather than these byproduct stabilization muscles that, you know, just make my back feel tight. Okay, so first one, master the Romanian deadlift. Watch my other video or series of videos because there are a ton and this is a complicated movement if you want to learn that. Okay, that was a long sentence. Second one that I would really emphasize you do is the push-up. And the same thing here. We're going to emphasize getting the low back rounded and feeling the abdominal muscles at the top especially and even at the bottom.  Now a little bit of that is okay, but I want you to make sure that you're staying secured with your abs while you're doing this. So make sure you can feel those throughout the entire movement.  But those are your two secrets. If you're not feeling the, the upper back muscles during your rows, make sure you can really hammer an RDL and make sure you can really hammer a push-up. Last point that I want to make is once you have these movement competencies, or even before then, you might just be doing the row incorrectly. So if I'm pulling my elbow back, but not pulling my shoulder blades back or my shoulder joint back, I'm not going to feel my upper back muscles. So look at that because I can't get them to turn on effectively in a way that my body, not effectively, but in a way that my body can feel it if they don't get really short and they have to come backward to get short.


Research shows that a negative work environment contributes to greater odds of having cardiovascular risk factors among full-time workers and social supervisor behaviour plays an important role. We will be looking at the employees' right on the show this morning. It's World Tobaccoist's Day, Niger records 200,000 new TB cases in one year. Like always, we will be reviewing the front page of major dailies across the country. Welcome to the breakfast and plus TV Africa, I am Justin Akadone. And I am Messi Poco, beautiful morning right here for us, and it's good to know that you are on the other side, part of the show as well.  You're looking radiant as always. Thank you. I trust you had a wonderful night rest. Well, I feel better. That's the most important thing. You know, there's nothing like sleeping well and because if you don't get so much rest or so much sleep the next day, you might just start off maybe having a headache or just start your day on a very low-key mood, so there's always an emphasis on I'm trying to sleep very well. You know, sometimes, usually I just think that we take health for granted and little things. Yesterday I read a story, you know, I saw news where someone died because they had stomach ache and this young man, yes. So I just think that it's as much as, you know, we pay attention to work and every other thing, it's also important that we pay attention to our health. Yeah, good thing we'll talk about a health issue on the show this morning. Today's what you're about to notice, but we'll get into all of that much later. But Messi, what is trending in the country? Yesterday there was a massive fire at the popular Acoma Bridge, Lagos Island here in Lagos. And Lagos, you know, there was a bit of a, not a bit, there was much traffic along that route yesterday. You know, you know how busy the Acoma area is, that's like where there's so much activities, marketing activities, commercial activities are going on there. And Messi, this is not the first time that we've had cases of fire around that particular location, Lagos Island market. Just every time there's always some fire outbreak, you know, if it's not Acoma, it's within the Lagos Island metropolis. But yesterday was just one too many. But I think we'll probably just, you know, take that track and when we return, continue with the conversation right here, please stay with us. Let's take that. Lagos wakes up to this disaster. Traders at the popular Acoma scramble to savage what they can. Hey, bros, bros. Sorry. The fire opens up a portion of the bridge, signalling danger as firemen from the state and other officials try to extinguish the flame. Traffic is rerouted from air to other roads. The result is this horrific gridlock. Acoma Bridge is cut down off as the state emergency agency, led by the permanent secretary, Femi, was signed to loot talks off for the evacuation of containers under this bridge. We are moving the containers, we are moving in to the source of the inferno. And with that, there's no casualty, there's no mortality, and we are on top of the challenges. However, we have a stakeholder's greeting with all the people that were involved. The federal ministry, Lagos State Ministry of Works, Lagos State Environments, and we have decided that we've given them seven days' ultimatum. After these seven days' ultimatum, anyone, anyone, any container that is found wanting will be removed. The representative of the Ministry of Works and Alton arrives in company of all the officials disappointed at the damage. Let me repeat myself and make it clear. Lucidly clear. From today, the 30th of March, every occupant under our bridges, all our bridges, we have over 20 bridges in Lagos alone, to move. They have been giving seven day ultimatums to move away. After the seventh day, the task force will hand on any recastrant element we find under the bridge. So we're working with the Ministry of Environment that will be responsible for ensuring that the market people that need to be evacuated will be evacuated. Those that don't need to be around will be moved and I'm sure they will find a location for them. But from a transport point of view, it's very important that we evacuate this place. Safety is paramount. We need to think of the safety of our people first and then we can then look at other things later. It is not clear what caused the fire, but officials have advised motorists to use alternative routes, as Aqmobon Bridge would have to be shut. Integrity tests carried out before repair works can begin. All right, welcome back from that report. You just saw what happened yesterday at the popular Aqmobon bridge in Lagos yesterday. The fire that happened underneath the bridge. From the report, the Lagos State Government says an integrity test will be carried out and they have actually asked the resident and commuters to use alternative routes. I can imagine the traffic that will be on around that area for quite some time. Yes, also interesting is the fact that the federal government has also given traders and all the illegal occupants over the bridge in Lagos, 7-day automaton to vacate that space or they would have to face forceful vacations and all of that. But according to the report, we really cannot, whatever cost that fire has not been established. But that's what happens when you have markets and activities around, usually in some states you see the issue of having street trading, you know, very dangerous issue, especially on our roads, really, really sad. So I think it's a two-way thing. On the other hand, you want to look at, you know, the response time for, I mean, of the fire service because usually we cannot, as much as we say, yes, let's carry out this campaign and sensitization to avoid this fire. Because if we constantly educate the people, educate ourselves on how to avoid this incident, then we will not get to that part. So it's called the preventive. We need to be proactive to ensure that there's constant sensitization. Find a way to pass the message via the different medias that are available, the radio, TV, jingle, communicating and language that people would understand, practices and behaviors that people need to, you know, stay away from. But every day you move around, you know, the city of Lagos, you move around Nigeria, you see that we're just a disaster waiting to happen.  But let's see how all of this pans out. It just boils down to the same issue that we keep talking about at the end of the day. Yes, it is. Yeah, still on what you mentioned, that aspect of evacuating people. I wonder why people, well, let me not wonder. Sometimes the situation of the country, because when you say you wonder why you like, what alternatives are you going to give to them? You know, most people, most people live there under those bridges. Some people even trade under those bridges. And I know it's not the ideal situation. It's not the ideal thing for people to be trained or living under the bridge. But, you know, survival, the world would be survival. But before you think about survival, it's like for every time you have, have you had every time you have a heavy duty vehicle falling on the road? You know, sometimes they're conveying very sensitive products. And then you hear reports and you see pictures. It's not just a report of, you know, some persons, residents around going to scope petrol and you say because you need to survive. I mean, you have just seen, seen a means of survival. But before you think about survival, you also need to think about safety. The dead cannot be talking about survival. So when you're dead, you're dead and gone. So before you begin to think about how to survive, you also need to think about how to leave. And that's why I say that there's a lot of work to be done. We need to constantly create. I feel like if we are more preventive, if we take a way of preventing, we'll not get to a point where we have to react and then begin to make excuses why we haven't evacuated. People need to understand constantly there need to be information. Why you should not have done that first place? Because I know that for every state there's, you know, many share of information and orientation and what have you. There's no orientation, yes. We need to constantly, even the fire service department, I think that if we, you know, adopt the approach of educating people, letting people understand the practices and behavior, like I mentioned earlier on, that they should not be involved in to ensure that, you know, we have to prevent.  It's just simple, right? But it's quite unfortunate that has happened, but I'm hoping that everyone involved would actually, you know, learn a lesson. The government would act. That order has been given by the federal government. Federal government is interested in this case. And let's see how that pans out. Let's see what happens. But safety first, before survival. That's what I think. I agree. I agree. And I just hope all the integrity tests will be done so that we will not also be prone to danger again when that bridge is reopened. But let's move on to some other thing that is trending, that Timidakolo is in the news. Merci. You know, he said something about bread. Sometimes you don't blame people, Merci. You know, he said that. He's an artist. He sings for a living, you know. But he went out to perform at some event of the People's Democratic Party. And then next in Nigeria, and do you know how Nigerians would react?  I don't think he's done anything wrong. The fact that he decided to sing or to support any particular city is his personal opinion. So I think I remember some time last year, somewhere in one supermarket running to Timidakolo. And I have a sister who feels like, oh, Timidakolo should perform at my, Timidakolo should perform at my wedding. And it happened. And then she said, oh, that's Timidakolo. I've always wanted him to perform.  And however, in the supermarket, somehow he came out and was like, okay, hi. Timidakolo, this is me and this is my sister. And she really wants you to perform. The truth is, yes, we know that the Nigerians actually yesterday or thereabout, Timidakolo performed when Atikua Babakad declared his intention of, you know, to run for president on the People's Democratic Party, of course, former vice president of Nigeria. And a lot of people are saying, oh, there's a lot of tongue wagging.   So I understand the fact that a lot of persons are disgruntled. You understand that the fact that Nigerians are working, you feel like, for someone like Atikua, he was vice president before, part of the problems that we have faced. He's also part of it. Why should Timidakolo be associated with him? But you need to understand that he is an artist, just like you have mentioned, right? He performs, you know, that's how he makes his money. But you can't take, it's like saying that we have to be selective. So if I have a restaurant right now, let's say I have a restaurant, a five-star restaurant, I'd like to have that, right? And so you have people coming in. I can't say, if the president walks into my restaurant, I can't say, Buhari, please don't come here. Because I need you. You have to select, you have to feed everybody. I don't know if you understand. So it's business. Business is business. You can't restrict who comes in and who doesn't come in. You have to be all the best. And so that's what it is. So I think that, you know, but we need to call for that track. Yes, let's take that and we'll come back and talk some more about it. Bread. Show me with the comb. All right, Atikudakolo, performing his ever-popular great nation and Atikudakolo's declaration there. And like we were saying before, to that time, Clip, it has an outrage. He's a senator. He decided to sing for the former vice president, his decision. I don't think, if you have a problem with it, just... Meanwhile, let's talk about that great nation song. I think that's, you know, legendary song. I love that song so much. You'll continue to leave. I remember those days when I used to be on the radio, it would always be at a time where we have to talk about democracy, we have to do anything about Nigeria. It's always a great song to play. It's a fantastic song.  So it's a great one, but like I mentioned, Justin is like you having a business. You have a petrol station, right? You own a petrol station. Actually, I like to own that one. Imagine like you own a petrol station. You own a petrol station and then you have the likes of Artico coming to patronize you.  No, he has to come every day to buy from me. So for Timidakolo, that's his craft and that's how he makes his money. But doesn't necessarily mean that he's endorsing him. I don't think that that's an endorsement. So you contract it to do a job. We need to understand what an endorsement or not an endorsement. It probably might be, he might not be his favorite candidate for the election, but we need to understand. I understand how Nigerians actually feel. Yeah, because they feel that if he doesn't believe or if he isn't endorsing them, Artico, he would not even... Go to perform. So I think that this is the thing that Nigerians, because recently you would see some persons who have said they want to become president, they want to become governors, and what have you, Nigerians have been very bitter. So they find you associating with this person and they say, what's going on? Why are you in connection? Don't forget the story of Jesus at the time. I mean, you found him a lot of time with, you know, seeing us dining and eating. Jesus spent a lot of times eating with seen us and having a party. No, I'm not the deaconess, what I'm just saying, you know, unless it's not dragged to me, Dakolo, he's just craft. Paraventure, you never can tell. Artico might not be his favorite candidate. He might not be his favorite person, but his business, as long as we live in the, you know, a capitalist system, profits would always be a thing.  Yes, to me, you can decide to sing for whoever you want to sing. That's for your profession, that's how you feed your family, that's how you make your money. So if you don't sing, I wonder what else you would be doing, except that you're thinking of and maybe getting into nollywood someday. All right, those are the top trends then for this. Morning, we'll take a break and then we'll come back. We'll be going off the press in a moment to join us again.