Life is about constant evolution, always better today than we were yesterday. There are no shortcuts to a successful fitness regimen, only hard work and consistency. And to navigate through the mountain of fitness advice available, candidates must learn to separate fad from function. I'm Daniel Fletcher. Welcome to the Only Easy Day was Yesterday, the official Navy SEAL podcast. In this extended series, we'll speak with select special warfare performance experts to clarify common training misconceptions and provide insight into areas of focus specifically important to special warfare candidates. Today, we extend our fitness series with a discussion about training on a tight schedule with director of fitness for SEAL and SWIC training, Mike Caviston. Let's get started. Well, we're back again with Mike Caviston, director of fitness for SEAL and SWIC training. Not everybody is lucky enough to be surrounded by the variety of exercise facilities and equipment that we have here on the Coronado Amphibious Base. And most people are going to be juggling a school or professional work life with their personal exercise and may think that they need to come up with a magic formula to programming their exercises on a tight schedule. So what is the magic formula for doing that? Yeah, if I knew that I wouldn't be here. I'd be retired in the Bahamas somewhere with the multimillion dollars that I would make from selling that. There are no shortcuts. Are there areas or movements that people should look to first remove from their programming or anything like that? Is there anywhere specific to start? No, the way to look at it is to look at the overall training process and program and think what needs to be developed and look at the way, for example, that I've set it up in the physical training guide, the PTG, that we make available to candidates that are interested in coming into NSW. And it details the way to organize run and swim workouts, strength training workouts, a little special attention to the exercises that are required for the PST, also flexibility training. So it's all important. You can't cut out any of it, but it's a matter of being organized and ready to get maximum benefit with the least amount of time. So let's talk about that real briefly. The discussion topic today is going to be how to fit in workout into a busy schedule. And you talked about organization. And that's maybe outside the scope of conversation of programming exercises. But what are some of the things that people can look at in their daily life in terms of time management, organization that maybe outside of exercise that they should look at? Yeah, we'll just start out by planning out the whole day. I'm going to get up at 6 a.m. I'm going to go to work at 7 a.m. I'm going to get off work at whatever time. You're going to have a lunch break at whatever time. You've got to come home and have dinner at whatever time. And think about when they would typically waste time in that period and try to eliminate the wasted time. So less time watching TV or fooling around on the computer. Make sure that you have a plan to go directly from work to the gym and don't waste any time in between. And then when you get to the gym, have your workout mapped out. So you're going to go from point A to point B to point C and get it done and then go home. I set you up on the first question for what is the magic formula for doing this. Knowing that obviously there isn't one or else. Like you said, you'd be retired and you would have the copyright on this magic formula. And it really is looking at the rest of your life and looking at the way you spend your time because everyone's given the same amount of time per day. And there's very successful competitive athletes that are managing a work and professional schedule with their exercise. And looking at things like social media or the amount of time you're spending or just in general looking at your overall schedule and thinking maybe I need to look at not my exercise but other parts of my life. I think that's a big or a harder pill for a lot of people to swallow but I think that's really great to bring up because that's obviously a huge potential for time wasting with cell phones in our pockets. Well, if you're committed to the program, if you're committed to coming here and doing well, then you'll find a way. I mean, I've got an extensive background of working with student athletes at the university level and working with some very gifted athletes that had to train hours a day and still do well in class.  And so a candidate coming here has got to make the same sort of paradigm shift.  People don't need to be necessarily waking up at four in the morning to be able to do the types of movements and exercises that are needed. Is that kind of what you're saying? They don't need to get up at 4 a.m. No, they need to get up at some point. Right, right. I think people have maybe a misunderstanding of the type of extreme schedule that may be needed to be able to perform and make it through the pipeline and that's really not the case. No, and I emphasize that in general about training. It doesn't have to be extreme, quote-unquote extreme, whatever that is. People have visions about what extreme is and they're trying to create all sorts of tests for themselves and you just need to get the training done. You need to develop the endurance, you need to be able to improve your running and swimming, you need to develop the strength, you need to be able to do well on the PST, you need to develop the strength around the different areas of the body that will allow you to perform and avoid injury and it doesn't have to be glamorous or exotic or particularly YouTube-worthy. You know, it just has to be effective. What are some of the ways that you've been able to incorporate exercise into your life in a busy schedule that you've found that worked for you in terms of programming? Well again, it's about organizing everything, your daily activities, whatever is required at work, whatever is required and whatever aspects of your life you have to go through and then training and see how it fits into that. I encourage everybody to look at our physical training guide, the PTG available on Sealswik.com and it organizes all the different aspects of training required for success in NSW and it's laid out in such a way that I expect people will have challenging schedules and so if you have nothing to do but train you can set aside three hours and get the workouts done but if you have an hour before work and half an hour at lunch and an hour after work and then you have to go to bed you can still get the training in. You just have to be creative and as I say, organized in terms of how you fit it in and in particular, looking at ways I said you can't cut any corners but one thing I try to encourage people to do particularly when they look at strength training is less is more. Most people spend more time in the weight room than is really needed for the physical gains that they're trying to get unless they're trying to be competitive weight lifters they don't need to spend as much time as most people do so you can fit in lifting at odd moments around your other activities or throughout your normal day if you do a couple of sets here and there and just get it done by the end of the week keep a list of what exercises have I done what do I have to do next check one off go on to the next one maybe I do a couple today maybe I do a couple at the end of the day do a couple tomorrow morning whatever it is as long as it gets done by the end of the week it's going to be effective. So breaking down your day is a big part of this and an area of people probably would never even think to kind of granularly look at their day and find the minutes that lead to hours to fit in the workouts that they need to do instead of these are the three things you can squeeze in here there and everywhere I guess what times of the days do you think people maybe overlooking in general in terms of like being able to squeeze in workouts you mentioned going straight from home right to the gym I think that that's it's not a hack but I think there's certain things like having this stuff that you need with you that running is nice you can just put on pair shoes and go short of that where do you think people probably overlooking time that they already have other than social media and computer time stuff like that Well one point you make that I strongly endorse is just being prepared in terms of like having workout equipment with you and your schedule might change in a way that you didn't predict like something at work got canceled you can leave early or something changes and so I've got an opportunity that I didn't know was going to have too bad I didn't bring my workout gear with me well have it with you and be ready to go in case of the opportunity to do training at a different time or at a different location Yeah I think that's big and people maybe think they don't have the right apparatus with them or you know they're traveling they're on vacation they're in a hotel room and after looking through the PTG and looking at all the different movements that are a lot of them body weight that kind of goes out the window and short of that I think there's good resources you know household items that you could use to squeeze in whatever type of accessory or additional exercises in a tight frame I certainly stress in the physical training guide especially with the recommendations for strength training is to utilize different modes of resistance and different pieces of equipment and so if you've got a fully stocked gym with all kinds of free weights and machines then use it by all means but if you don't there are plenty of things that you can do that require minimal or no equipment that are also effective and maybe you wouldn't do that all the time day after day for 20 straight weeks of training but if you have to use them occasionally and you can incorporate that easier into your training then go ahead and do that You're dead right about kind of I think people set up as an excuse for themselves you know I don't have so I can't do this or they're very accustomed to training in a certain order at the gym with these certain pieces of equipment and breaking that mold and doing the types of movements and exercises that you recommend and illustrate I think we'll do a fair amount of the legwork for them to know hey well I can do this I don't have to be at the gym to do this this and this one thing that I've experienced in my life that I think kind of keys into what we're talking about is really more of the lifestyle it's not so much exercise programming what's at stake or what you need to be taught it's really living a lifestyle that will enable you to do that and a big part of that is nutrition obviously there's a whole different rabbit hole to go down in terms of speaking about nutrition and eating for performance I think that's worth noting for myself not having food with me will keep me from going to the gym or whether it's something as simple as just a water bottle not having water with you you're not going to want to go for a run if you're thirsty so I think that incorporating whether or not between meals for you with your exercise gear will say whether it's just shoes and a pair of shorts or whatever stuff you have have you experienced that in your life availability of food nutrition and water stuff is part of that it's definitely part of that to be able to go at a moment's notice you want to have some ready snacks with you and so it might be an energy bar or a piece of fruit or some dried fruit or some nuts or whatever it might be but some nutritious calories that you can keep with you and it's like well I didn't have a chance to go to the cafeteria and get lunch like I was going to have enough energy to work out so yeah here's a snack that I have with me at all times that I can use if I need to and then do my work out so yeah that's an example of overall planning to always be able to react to the situation to be able to complete your work out Do you find that in your personal life or professional life that you have food around or grazing kind of mentality or do you have really regimented nutrition meals breakfast, lunch dinner like everybody else or are you kind of constantly snacking or how does that work for you For me personally it always has to be flexible because my schedule changes constantly and I know what work out I want to do on a given day but I don't always know exactly when I'm going to be able to do it and so I would be able to react accordingly start the day with a snack we'll go in and see can I get to the gym within a couple of hours or no it's going to be a little bit longer okay I'll have another late snack to just sort of top off the energy but not too much to fill me up and then okay I did the work out now I'll have something to replace the calories that I used and be able to go on like that with a lot of energy or putting a lot of energy into your workouts the energy's got to come from somewhere and if people don't have the flexibility in the availability of their nutrition then I don't think they'll be able to have that flexibility with their workouts and their exercise equipment kind of being ready to go at a moment's notice and not having to rely upon a quote set schedule for eating goes a long way to helping people kind of liberate themselves from being in the gym at a certain time or like you said things are going to pop up even if you spend a lot of time being ready and don't let not having the things you need be an excuse for you not to be able to squeeze in the workout that you're saying is true it doesn't take as much time as they're thinking Mike thanks for shedding light on scheduling and a busy world we all have tons of stuff to do but don't let that stuff be an excuse take control of it have the things around you you need is there anything else you'd like to add be organized be prepared get it done thank you Mike appreciate your time my pleasure head's off bye


All right. Here is a request from a teacher who wants to make user names into email addresses. So here is a list of user names similar to how Humboldt has their user names, although these ones are not real. And let's say that you wanted to append those with Humboldt.edu. What we'll do here is we'll use concatenate, what type equals concatenate. And then notice it'll tell you what to do with it. So it's asking for text one. Then comma, for text two, we can refer to a cell or just write in here. I can use quotation mark at Humboldt.edu and quotation mark. And that's it. I'm done with my concatenate. I'll hit enter. Let's make this wider. There's that email address. I'll double click right here to go all the way down the contingent cells. There are my email addresses. Note that these are still live formulas. So if something here changes, the email address will change. If you don't want that, you could just shift down, control copy. And then you can paste as plain text. Once you paste this plain text, that formula is gone. So those are just email addresses. Quick bonus. Let's say you want to format that into a way that's easy to paste into Gmail. You could use concatenate again and just say that this one equals that one. And that this one equals concatenate this comma quotation mark comma space quotation mark. And so what that'll do is, whoops, sorry, you'll want to do this one. Comma space comma and this one. So we're going to concatenate concatenating. This one right here, C2 with this one. So the one above it with the one next to it with a common space between it. So I hit enter and we'll have that list growing. So I can just double click this so that this final one is the entire list. Control copy this and paste this as plain text right here. And you'll see that this is just a list of email addresses ready to paste into Gmail. Hope you enjoyed it.


When you think of abuse, what comes to mind? Physical abuse is usually the first thought, but not all abuse is physical. Mental abuse is a form of manipulation and control intended to undermine one's self-esteem and make them feel isolated. Take Cinderella as an example of a victim of mental abuse, isolated by her stepsisters and stepmother and forced to do their bidding. Cinderella found no hope, even within her own family. The most difficult part about mental abuse is that it can go on for a long period of time. Because of the lack of physical indications, intervention is much less likely to occur. According to Sherry Stein's Society, emotional abuse goes undetected, minimized, and dismissed by the abuser, victims, and others. Not only this, but mentally abused people are likely to put themselves in additional abusive situations. According to counselor Andrea Matthews, those exposed to mental abuse in their childhood may accept abusive behavior as something normal and be prone to entering abusive relationships without even realizing that the abuse they endure is very wrong.  This is especially important as mental abuse can take a toll on one's mental and physical health. So with that, here are five signs that you've been mentally abused and don't know it. 1. Empathy Error In 2017, a group of researchers from the University of Berlin found that early life stress, such as emotional neglect and mental abuse, can cause genetic changes to the hippocampus, which can make it more difficult to empathize with others' emotions. Since the hippocampus is involved with unconscious processing of relational information, it is a central structure for emotional empathy experiences. Let's say a friend is really upset because their pet has just passed.  You're letting your friend know you understand how they feel and you're there for them.  Now, if you've never experienced a pet passing away, you may not be able to relate and that's okay. But if you find it hard to empathize with someone's feelings, this could be a sign of past mental abuse. 2. Low Self-Esteem Do you find it hard to boost your self-confidence and always doubt yourself?  A study on self-esteem in adolescence by researchers from the Hubert-Kairuki Memorial University found that psychological maltreatment and self-esteem are negatively correlated. This study also found that victims of mental abuse tend to believe that they have little or no value to those around them, or even the world. They may also think that the world is unsafe and believe many others will abuse them as well. If you're someone who usually thinks lower of yourself, think back.   3. Yes To All When someone cares about you in any capacity, they don't want to see you upset or controlled. According to psychologist Jay Reed, self-absorbed caregivers may be a root of why one might need to please others. The mental abuse they give might make you believe that others' needs come before your own. They want you to believe you're lesser than, so you're always trying to do more to gain their approval. Do you find yourself needing to be perfect for others in every way to be accepted and loved? Let's say there's one cookie left in the pack.  You could say no so they can eat it, and this could make them happy, which means they may not say something mean to you. If you say yes, you might be called inconsiderate or rude. That urge to please others can be another sign of mental abuse. 4. Self-Doubt When you say or do something, how confident are you that you're correct? We can't be right all the time, but mental abuse can cause you to question your sanity and sense of reality. We know this as gaslighting. According to Andrea Matthews, LPCNCC, gaslighting is a main form of control for abusers because it can deflect blame and cause one to believe that they are at fault. If you've been frequently gaslit in the past, you might have low confidence in your abilities and subject yourself to a lot of self-doubt. You might also not trust yourself or your instincts as a result of being in a mentally abusive situation. 5. Fatigue Do you find yourself feeling exhausted almost all the time? I don't mean tired like I need a cup of coffee to wake me up. I mean actual fatigue where, if you lied down, you would actually pass out. While one might not expect that mental abuse can affect and drain someone physically, it certainly can. A study from K. U. Loven in 2001 found a correlation between people who have experienced childhood emotional abuse and neglect, and having chronic fatigue syndrome or fibromyalgia during adulthood. Mental abuse, they found, may increase vulnerability to chronic fatigue syndrome and fibromyalgia due to altered pain perception and the burden of an overactive lifestyle that has to regulate inner tension and compensate for low self-esteem. If you have chronic fatigue or pain and have been seen by a medical professional, there is a possibility that you've been mentally abused. Mental abusers may not leave a scar, a bruise, or a physical marker that they've done damage. This is why it can be so difficult to identify and handle mental abuse until it's serious. These aren't the only effects of mental abuse, but they are some of the more common ones when exposed to mental abuse for long periods of time. If you know of any other signs of mental abuse that we didn't mention, let us know in the comments. As always, we recommend reaching out to a mental health professional if you've experienced abuse in any form. See you next time.


Okay So Hello and welcome. My name is Miroslav My base station is ST micro alternates and I'm a member of RF team focusing on WB and WBA products. So Bluetooth low energy microcontrollers This presentation is purely RF. We will discuss Radio module topics mainly focused on antenna part So anyone interested Stay here for a while Nothing we will deal with the radio modules. They are popular today and Their portfolio is constantly growing today We will touch their advantages and disadvantages as well. You can get a better Picture if this is a beneficial for you or not Radio module is a complete solution that integrates all the parts you need for wireless communication Simply packed into a small Device And it is easily assembled to your board and you don't know you don't care about Hardware internal structure even the stick is ready to use Is it already certified? So it is the fastest way to get the device to the market But it could have also some usage constraints Let's say on the RF performance is a Limited if wrongly applied The reason for impacting our performance Is mainly the antenna the antenna must fit into a small space in the module It can suffer from its small size now we will deal with our parameters and performance of embedded antenna while the application of the module Differs from the recommended conditions All results will be demonstrated on 3d simulation model of the module Fit it on a reference board So let's talk about advantages the certification process is short in time and Less cost than for discrete solution One of the demands is the proper implementation of radio Or radio module according to the installation guide of the manufacturer One of the demands is the let's say Yeah, the module is press certified. It means that Not only reducing the cost And time for certification by the development time as well You may avoid several rounds due to design mistakes that could be done with a discrete solution Testing a radio module with embedded antenna Isn't easy as there is often no way To conduct it connect to RF output All measurements on RF must be done in radiated mode However, a ready-to-use solution doesn't require many RF measurements a discreet solution request much more effort measurements knowledge and equipment and many customers who just want to acquire connectivity to To the device Do not even need this equipment Then a radio module must have a shielding Yeah, this is the FCC requirement and a discrete solution Is a let's say There is a need for RF external components There's no need for RF external components and to deal with the settings all is in Therefore a radio module is a fastest way to get the device to the market And the disadvantages the radio module is great to be used for undemanding conditions not impacted Sorry, not impacting embedded antenna for specific conditions This solution may not be usable or some lover performance should be expected To keep certification the bomb and layout of module cannot be changed In other words, it cannot be adjusted for external conditions No modifications are allowed on the antenna side For a high volumes This can be costly solution and it must be balanced between cost time of development phase certification process and Yeah, etc. Okay Several facts about the radio module as it consists of an antenna a radio module request appropriate Implementation the antenna is a sensitive component No matter if it's outside or inside the module If possible follow a manufacturer Recommendations from the application node You will get closer to the optimal Solution and avoid the problems that I will outline here The application node shows an optimal placement or set of possible placements a difference Among the options lays in our performance while less recommended options are worse, but still usable so If the antenna is designed for corner placement Use the corner of your PCB if the module incorporates the antenna designed for Center edge placement. It is best to keep this location We may also get some further information such as size of the PCB or some warning About the influence of the metal and human body, but the background How to deal with this information is often not given so Even if you have no experience with a radio module, you should understand the basic Ideas and the basic recommendation and our are clear almost all modules integrates Integrate the antenna that needs clearance Below the antenna it is a free of metal area and this clearance must be preserved as We will see later You should consider the size of the PCB often it is a reference or Evolution board to which the antenna is adjusted Maybe it is a surprise for you about the shape and the size of PCB Has certain effect on radio performance. It is especially about radiation efficiency return loss Resonance frequency shift and change of radiation pattern For a certain type of antenna The PCB represents a ground plane needed for antenna operation metal objects Should be away from the module. We would like or Yeah, we would like to avoid any change of antenna structures impact to antenna impedance and Far field change, but it depends on size position Sorry on the size of the PCB position of the PCB and The distance from the metal objects from the antenna We met with various plastic housings we will see some results with it on further slides a Very unpleasant case is proximity of human body. I will show some results on On this on this case What would happen if antenna will be very close to human body and It is a quite often case This little guide could help you To find out what is the main contributor to low performance of your radio and what To do when you are facing such issues. Yeah, so the first case Is size of motherboard All information given here is based on full 3d electromagnetic simulation and It is related to exactly this case It cannot be applied to else configuration. Although the general principles are preserved Yeah, so All these results are based on the model of the module operating in 2.4 gigahertz band assembled on reference board It is the case The second case from the left side The other boards preserves the module and Particle change is depicted this case considers change of motherboard size and These were extended by size denominated in friction of wavelength And Report change in two directions. So in X and Y axis Size of the board influences the parameters of Antina and thus our performance of the module. I suppose you may know the terms like radiation efficiency and Maximum gain of antenna losses are in the electric and Conductive materials of antenna and in parasitics of the matching components and To what we observed a change of radiation pattern is one which Expresses an amount of delivered power from the antenna into a particular direction reference board is close to an omnidirectional case or Omnidirectional pattern as you want. So if the depicted radiation patterns becomes more yellow or green In some parts the direction suffers With with the power so it losing the power in that direction There is a resonance frequency variation up to 65 megahertz ready-to-efficiency Was almost no change This parameter But we noted variation of maximal gain of embedded antenna in 3db range and Omnidirectional pattern transforms into highly directional one or fragmented one Okay, so moreover larger PCBs Reports higher gain, but this is only in Particular direction the others are suffering of of lack of lack of the game and Their conclusion the antenna maintains impedance matching in the band and preserves radiation radiation efficiency and The far field become more directional Yeah, let's look at the next case. It is a case Or change of ground plane Only in X axis We can observe here Not so huge change of radiation pattern. So we would Expect still the same amount of delivered power in all directions But there is a gain as well which contributes on a delivered power The radiation efficiency is also changing That means that the radiator That means that the radiated and accepted power ratio differs It can be a matter of antenna impedance as a conductive as conductive and Deltic losses should be almost the same The basic facts about this case a resonance frequency Various up to 50 megahertz radiated efficiency is quite stable, but with stronger variation When compared with the previous case a Surprising feature is that the small the small board Acquired better efficiency Which makes me happy as this case is a very often case for for customer Maximum gain of embedded antenna is in 2db range and Omni-directional pattern as you can see here isn't present, but The change is negligible. We can also See it on the other side far side slide Antenna for the largest plane Here doesn't reach higher gain what we observed here Or in a for a previous case for both sides extensions But it keeps radiation efficiency and gain and the far field is almost omni-direction For me it can be one of the possible ways Where the larger board is needed and a small conclusion the antenna maintenance impedance matching in band with acceptable resonance frequency change and Size of board has only a small impact to radiation efficiency and antenna preserves Similar far field a different situation is for the Following cases the PCB extension is made in y-axis The radiation efficiency is heavily impacted It varies around the lower values the same can be said for Maximum gain however it gets more Gain for the largest boards What should not be overlooked in this In this change The far field the far field shape yeah far field shape it gets more directional character and becomes more fragmented Resulting in steepie change in LSSI value while moving Over or across the pattern cut The smallest PCB has bad numbers It is due to the not preserved so-called counter poise Or for antenna which is critical size for PCB where antenna is able to operate Let's summarize Resonance frequency variation Up to 75 megahertz seems to be quite too much Smallest board reach very low radiated efficiency on contrary of large boards that have enough radiation efficiency The maximum gain of embedded antenna is varied in 4dB Range and far field becomes more fragmented as we can see here With extension Dimensions and this is what I told you a while before Fragmented far field is quite small With quite small Efficiency and increasing maximal gain due to changing directionality. I would point out the interesting matter The maximal gain is aiming toward the opposite side from the radio module if this could someone confuse and When when implementing and long long PCBs The extended board in the y-axis maintains impedance In bent while possible worse numbers in dedicated bent corners Floating radiation efficiency and maximal gain are depending on size Small size board has not enough counter poise while With low efficiency Large boards have highly fragmented far field Okay, next I Need to skip some some slides. I need to be more quick So I maybe Present this The usual case is placing a module to another location on a PCB Data sheets often claims that this is okay So supposing no impact But we can say that it isn't so much truth. The first case is placement along the shorter side of the PCB the single case Single cases we called as a corner or center edge location it should be selected based on the Antina Type integrated in the module it is visible that reference board Is likely selected not optimally reporting less efficiency and gain Although the written loss isn't visible here far field is turning for all investigated cases and far field is getting unfold Radiation efficiency is quite flat Bottom right You can see a graph for possible range To see a difference between the cases it is all it is Calculated based on freeze equation for fixed output power 5 dBm and reference received power minus 70 dBm Next slide. Yeah fathers This is About a placement along The longer side of the motherboard we can claim similar things For these variants, but the dependency is much more visible a reference board size is always preserved, but the position of the module is turned by 90 degrees a Small surprise the module reports better efficiency maximal gain the n-range when module is on the top With the worst result is for a bottom position written loss and The resonance frequency are quite stable Far field is turning around and Radiation efficiency is changing a lot. We can see that the maximal gain has different Efficiency Different value three maximum gain has different values and the bottom right is a Again the graph for a range that reports significant Difference between simulated cases and the short conclusions to this case best to keep an Original location on the module position at the same time if needed to place Place it else use the shorter edge Resonance frequency is kept inside the band and the lowest performance is for bottom left side I must skip the story for this Maybe one case I will comment We simulated cases with metal object nearby the antenna In sizes selected in again infraction of a wavelength the metal sheet is positioned parallel in this case to the main board and results Resonance frequency is almost kept the same smaller sheet becomes a part of the antenna impacting and the antenna impedance and the all parameters are getting worse Larger sheet behave as a reflector So it makes the antenna very directional so it concerns electromagnetic field and The antenna reports high gain and efficiency What's only in one direction? so unfortunately Then this arrangement lost a many directional pattern. I would point out a range calculation Here is a huge improvement for directional cases Must keep some other cases that are consents to different position of the reference board with the module to the to the sheet but Yes, you can see very simple case Case is this one to the to the previous one and this is Let's say not impacting so much I Would like to show you not plastic This case it is a plastic housing and human body Now we will investigate what happened if the module would Be exposed to human body. You probably know It has a huge impact so variables or handle hand held devices should be adjusted for these aspects okay, so the goal is human body touching the plastic housing and Everything is impacted Resonance frequencies out of the desired band Radiation efficiency is decreased a lot at as same as maximal gain Far field shape is lost the on the directional pattern is lost and What concerns to maximal range? It has decreased a lot only in Only the XZ XZ Plane position is a bit is a bit better But you should remember that It is not able propagate through the human body at all Remember a human body Significantly detunes the antenna mostly when aligned to a direction of propagation and linked with a Impact to efficiency and gain Radiation pattern shape Significantly depends on position If the device is handheld or variable Try to Try to create enough spacing If it is not possible to have a spacing and Tina will suffer from human body presence You must count with losses or Use a custom design antenna or even discrete solution Yeah, I three minutes So We are at the end and I guess a little reminder of what we have learned today When searching for the fastest way to get connected Using the radio module is your way when facing some issues as discussed here like metal objects human body You should avoid them or at least mitigate an impact if you are not confident about No issue of this kind Just use it Some recommendation at the end if you are interested in modules The basic is to carefully read a documentation and application note There is useful information given based on what you have You have learned you should be able to Assess possible thoughts in applying the module if you have any doubts About your implementation do not hesitate to ask we are for you Here and we will be glad to consult your design if you would if you would like We may give you a priceless advice for free Okay, so and that's all for today. I have no time. I hope you enjoy the presentation and if you have any question or comments, we can take it here or Discuss them later on ST micro electronics booth at the whole in hall for a So, thank you


e mayor of Los Angeles around homelessness while holding accountable on another issue that we had and so this just means are the ways in which we engage with each sector it becomes more layered and nuanced and it makes it much more difficult to you know be in a culture where like hey I'm gonna not work with that individual at all I think there's pieces where you know if we hold true to our values inevitably we're not going to be working with certain groups on certain issues and there's a way to like be respectful and demarcate that but hey like I may work with this community on issues of like human rights or civil rights but I'm not going to work on a particular like say marriage equality issue within the Muslim community but it's just kind of recognizing that our public life relationships are not going to be like aspects of it may be transactional how we work on a campaign but the relationships are going to be a bit more nuanced and layered and the clear we are on our values and we are explicit about it and Imam Dawood mentions this in his book if we are in need with our values and connect the reason that we work on certain issues to our values people will respect an organization that entities will respect when you know a certain organization will not work on this issue but will collaborate on something else any other thoughts before we just jump into next steps I know I'm like like scrambling to cool oh great the story of Omar bin Khattab saying I just wish for a room filled with people the one who led the battles against the Romans in Jordan and I know you don't rush so I'll make a lecture I actually like I see that he understands the value of transformation of people and how hard it is to move and anybody who's working in social justice or working against Islamophobia these days or anything will recognize how difficult it is to see today we should have had much larger number but I'm actually happy with but it's very hard to activate people and it tells you that he understood the religion that if you want to be a believer then you have to be an activist there's just no and it's very difficult to activate so I keep on getting on that and I say God bless him you know he understood what this religion means and how difficult it is to transform people absolutely and one of the things now we'll jump into a bit of our next next steps is I want to kind of tell people about our vision and power change and with the hopes that you know we recognize that a lot of people share the energy and enthusiasm are under campaign but it's always difficult to activate people to wanting to push along with the work so this series of trainings as I mentioned from the beginning was an opportunity for us to provide some political education to the community and then more so plug into opportunities and the vision that we have for 2020 and beyond so for us at Empower we believe that you know 2016 was a toxic election year and not only for Muslims but for a lot of emerging minority communities marginalized non-white communities because of the narrative that the current president had used but this is something that was actually not new for the Muslim community particularly like in the post 9-11 era and I can speak to New York that back in like even in 2010 there was what was known as the ground zero mosque in lower Manhattan that year in that midterm election that the Muslim community in New York City was used as that punching back because it was like the Muslim community that was building a ground zero mosque that had this connotation around 9-11 was a reason why elected officials should not be engaging with Muslims around this and we were basically like a again like a political punching back around that and it was in that same year that a congressman from New York called for these Muslim hearings where he's going to have Muslims testify in the radicalization of Islam or whatever it may be and so we recognize and particularly a lot of New York organizers saw that you know what happened in 2016 is just like another amplification of what happened at that local level we've made a commitment that you know what like our kind of community reputation our community identity is not going to be used as a punching bag anymore like around this and so we've tried to make this commitment to like really change the broad narrative of how Muslims are engaging in election years and beyond so last two years ago we started this my Muslim vote campaign last year was the first year that we were able to experiment and try engaging several different communities throughout the states so last year we had recruited about 42 different organizations across 15 states to do voter registration work to do phone banking and then to do low level like workshops around civic engagement and you know just kind of canvassing and being involved in the general election process so on a single day we had you know through those 42 partners we registered around a thousand voters on what we called National Muslim Voter Registration Day and so my ask to everyone in this room is that you know we want to continue and literally double those numbers last year we had 42 organizations now we want to double that to bring it up to like 80 or just under 100 organizations that can do this is an easy vanilla ask that Zirena was mentioning we end up doing a lot of civic engagement work but our idea is that if we do this with the right intentionality and the relational culture around it it can yield to something bigger and like we think that you know voter registration is a stepping stone into understanding what are the local issues that are impacting community members and then once you have understood what local issues that are impacting community members there you have a base of leaders that can start engaging around that issue all year round beyond the election year and so like we have several opportunities around that but we do believe that you know from empower change our bird's eye view we're seeing that you know Muslims amongst the three Abrahamic faiths we're actually the lowest number of like the ratio of people that identify with the faith that are registered to vote we're actually on the lower end that was a state that we should have been a bit more active in so our vision is that there's a trickle down effect if Muslims are engaging the civic engagement process in 2020 and beyond that elected officials and other power holders in the government sector will be held accountable to us that they know that oh we have a Muslim block that we actually have to be we have to share their position on the issues that they have and so for us the pitch is that you know we're asking communities and community leaders to do what we call vanilla campaigns really smooth, really easy voter registration work, civic engagement work with us and we try to provide that larger narrative around it last year we had placed media coverage in local NPR some radio stations up here USA Today and a few other national media outlets around our civic engagement work and we are keen that this is the role that MPOWER can play in providing some support so what that actually means is I love for folks to be engaged not only in our My Muslim Vote campaign but in the cases of what this series of trainings is about next week we're having this training with Polygon, sorry I should be yelling into this Polygon specializes in legislative advocacy on the Hill and they will have like a unique skill set and a contribution to how we engage with our elected officials and I'd love to see individuals from this community right here from folks that are attending right now turn out and bring one or two other folks in this room today but that are part of the network like Brother Salah Hadid had recruited two or three folks in here before he had even walked in and I'm hoping and anticipating that he would do the same for the next several weeks so that training is going to be coming up and then two weeks after that we're actually going to be doing listening sessions so today and the legislative advocacy session has a little bit about throwing vocabulary at folks talking about kind of like the conceptual idea of organizing sessions and these town halls are the opportunity that we just kind of going into the like the weeds of actual base building and base building only works after you've had relational meetings so I know we're going to be doing listening sessions August 3rd August 4th both here and at Oakland and for anyone that's registered or emailed will be sending information on that but I'm looking to you as leaders to be able to bring other folks into those conversations and into those trainings so that we can start actually building on some of the concepts that we talked about the other few things that we're doing under our Mind, Muslim, Vote campaign as you can see a lot of our photos have to do with voter registration work and some GO TV work people are phone banking we really want to be able to frame this narrative that you know this is women led youth led and it's our community is diverse and that you know this is the kind of electoral base that the Muslim community is that it even trickles down to like at the state and local level that these communities care about a slew of diverse issues but is there like a common through line of values that we have that say that you know we are for like you know taking care of the homeless for health care for like equal labor rights and so we believe that the listening sessions that we're going to be conducting is an opportunity for us to kind of call together the different issues that communities are concerned about so very practically put for the Mind, Muslim, Vote campaign we are going to be hosting a we are anticipating to host a series of listening sessions leading to the 2020 elections and whatever issues that we hear there we're going to be asking participants to share that with us on a survey so that come next year around the Democratic National Convention and into the summer we're going to be able to say that we've surveyed 200 different communities across the states and not only did we do it just like on a black and white survey but we were relational we got community members to know one another and we were able to say that you know in Pleasanton folks care about homelessness and language access in New York they care about redistricting and immigration reform so we wanted like our vision is that we want to be engaging as many Muslim communities in this relational process to share these issues at the national level and then a few other things is has folks heard of this documentary called Time for Ilhan so Ilhan Omar had run for state senate prior to her running for congress there was a documentary made about her which was pretty inspirational we're going to be we see that as an opportunity to encourage more conversation particularly for women of color to be running for office or to be engaged in the civic engagement process so we are going to be facilitating free host watch parties around that film and we think that that's an opportunity for a local community to bring people in the door to watch a documentary and then have a conversation of how to get involved time for Ilhan and we'll send a follow up around this and so from our end of it you can sign up at mymuslimvote.org and then you can take my email address down and feel free to message me and we can follow up so I kind of went through a slew of that and I want to now talk about explicit action items does that work for you? so here our vision is are y'all filling the blanks for me what is a kind of a collective vision that we may have here in this room? cool our vision is to get more Muslim engagement what's a process that we can do that what are some of the steps that we can get more Muslim engagement around come into where? absolutely so that's you figured out my formula so like if this was a campaign for us our campaign is between now and August 3rd at the very least this is our timeline our vision is that we want to increase Muslim engagement our process is that we want to do one to ones with people in our network and I would love for folks to write this down as next steps think of doing at least 10 one to ones between now and August 3rd so 5 between now and next week and 5 between the legislative advocacy session to August 3rd to people that you think may be interested that share the same concern of wanting to get more Muslim community to be involved and make that hard ask as Farron was saying that make the hard ask or by hard ask we're saying a very concrete specific goal that folks can go towards which is attend a training one of these this series of trainings that we're doing and learn about how like the movement to kind of build collective power yes that would be great what did you do? what did you I just had the lecture yesterday at Pleasanton and and the hope was all about civic engagement and the need of and I was actually fired up because it's been few weeks of very heavy civic engagement and every time I have a function I struggle to bring one or two people with me to any major function actually have an ask for people here for a future lobbying of congress or for a local representative here that they might help me if you allow me but anyway so that's how it is inshallah I plan also to bring people to your other event at Oakland there because I have a lot of influence there inshallah and we'll move it forward and the whole idea is such as you're trying to mobilize people here I am also trying to mobilize for different similar reasons is to be active in the local my hope as I said to have 50 representatives in office actual Muslims and then there's quite a few Senate races that are going Senate races that the Muslims can participate in actually very active with a couple of people running for Senate that is California Senate so there's a lot in my mind thanks I've been looking with the church community working with them for the past two years literally on these issues this community is very comfortable so when there's comfort they also have connection so with the connection they don't want to do anything this a bit so so the context is that Farhan and I reached out to him awkwardly last week I'm like hey I've never met literally it's my first time meeting him in person we've been emailing back and forth a better course of like two months right so I said hey man I'm glad that you invited me to come out to this training we'd love to grab coffee with you so we could talk about after the training all that happened this is the context now we're in the coffee shop talking hey it's not like a farhan thanks for meeting with me thank you cool you know I really appreciate you doing what from what I understand you're on the board of polygon right what motivated you to be on the board of polygon what I have to say about the Muslim community absolutely I hear that you know 2016 was also a moment for me I was not organizing the Muslim community but I had this kind of crisis moment that I was meeting a lot of Muslims and I also felt that you know this presidential campaign was targeting on Muslims like from the Muslim band to creating Muslim registry and I felt like you know we I need to be a part of that process and so that's part of what brought me to Empower so I'm curious like you've been doing this work with polygon have you yourself been able to like be a part of the trainings or have you just been kind of running around and like putting events together we're still just putting events together I don't really have time for trainings got it you know so part of what we're doing at Empower we're working with polygon of course ignore that it's a little gap for the trainings for the next couple of weeks and it's building on what you just mentioned that feeling that you had in 2016 that our issues that were not being felt or heard like we are do this is a direct response to the feeling that a lot of Muslims and Muslim orgs felt after 2016 so we're going to be doing this training on teaching how Muslims can start to build their power by engaging with elected officials it's going to be in Oakland and I know you're out in Oakland right yeah close to that so would you be able to attend it's only going to be like three hours with lunch included I'm not sure exactly if I can make that day is there yeah I don't know so we're actually doing a series of trainings so it's not going to be just on that day we'd love to have you like come on board with it and our idea is that you know if you can't make one training it's not the end of the world we still want you to be involved and it sounds like you are doing a lot of work so I'd love to make sure that if you don't make if you can't make that training would you be able to even come out for maybe like an hour towards the end maybe try that cool so what I'll do is you know I'll actually follow you because I'll be doing the training or I'll be attending and I don't want to be the only stranger in the room so if you come through that would be great maybe I'll just give you a follow like a few days before the event to make sure that you're going to join awesome oh great so in that kind of modeling and we did that for you and of course in different ways but the idea is that I was persistent with asking him if he wants to attend a training and just kind of understanding that hey you may not be able to attend and so actually I'll stop what how is that interaction was it natural did it sound like there was like is that something that folks would pull off one thing that it was a bit more pushy one thing like when you're working on campaigns like little co-campaigns we're actually encouraged to ask to work we're encouraged not to use yes or no questions even so I think like in it's often well not even just yes or no but using the language of like can I count on you can I count on you to see it to see you next week I don't know I leave it up to each of you to say like what is it how pushy do you want to be when I was working on campaigns like it can be very uncomfortable making people feeling like you're pushing somebody into something and that is certainly that's not the intention with any of this we want all of this to be organic you all are here because you saw like an email or something on Facebook but sometimes our friends do need a little bit of an extra push you know and I think it is one thing that I did realize like it's okay to ask for what you want I think that was a big piece of what came out ask for what you want be clear on what you want and you know if your friends are your friends and you can say hey can I count on you to do two things that you may have noticed right like ishrock built a connection that's the first thing of like making a hard ass was like what is the thing he asked me what my motivations were right he identified what my motivations were he related to my motivations and he tied to a specific thing action item that I can carry through it right so that may I apologize that was not the best modeling and bit pushy on it but I think what I was mentioning was like being clear around to ask and being able to connect with individuals so I'd actually just love for folks right now to kind of take like two minutes to brainstorm like five to ten names of folks that you think you should reach out to even if it's not necessarily attending this training but somebody that's within your network that you want to engage the vision that you have and then particularly around the trainings I'd love to just do a go around and kind of hear people's commitments around it if they're planning to like attend or if they're planning to bring other folks to it or like if they're going to be reflecting on the material at the point the MCC yeah the MCC trainings are being recorded and I think I'm not sure what the timeline is how long it'll take us but I'll let you know certainly once it's done I think it's being live streamed it is being live streamed but I think we'll also have the recording soon okay we'll see so in that case I know folks just want to like we'll do one go around and then we'll close with like a takeaway that they got from this training and like an action yeah I did send the emails I received from my friend his mom actually and then nobody responded so now I will actually put a little bit of my note that I attended it and I actually liked it and this is what I got from it and then I hope you can join me I will actually encourage some people to drive with me so that we have a little bit of car sharing so yeah so it was really good and I will try to actually one of the Sunday school teacher in our Concert Mustache I sent him the information thinking that if one community will be more interested so I will try to convince them also because like brother was saying that if it is mentioned in the Khutbah not necessarily all of it all information about the political engagement but a little bit few lines at the end of the Khutbah to encourage Muslim community that is the best time actually the Khutbah time of the Khutbah is the best time to tell people be involved with your greater community and your country this is our country this was very helpful I think it was good to get a lot of the practical strategies towards the end especially I was I don't know if next time we're going to focus more on the other ones but if we are that would be great like the community I know we went through community relational power and there was a lot that related to community organizing but we did if we're planning to like dig deeper into some of those other definitions and how practical strategies come out of those that I think that I mean that would be amazing but one of the things that I think our immediate next steps for us and Roshid's Roshid didn't mention it but he's on just to take the stuff that we learned about how to build those relational connections and then start implementing those and also I mean the interaction between you two looked uncomfortable but it reminds me of what Bernie says all the time which is like this involves you stepping out of your comfort zone and initiating that uncomfortable conversation and sticking with it and getting something done from it so that's it looked like it was supposed to feel partly uncomfortable too yeah yeah thanks take away I think just in general I sort of re-emphasized in my mind the importance of just utilizing your connections and your position and whatever kind of influence you have to sort of be a conduit for the values you care about so I think it's what has motivated me to do is talk to a lot of my friends personally about this actually realized going to this event I was like I should have invited people and I forgot to do that so that's something inshallah I won't forget next time it's just reaching out to a lot of people on social media and also just one-on-ones and making sure even at critical junctures like when it's time to vote or when there's an important organization going on that we kind of show up we make our voice heard it's kind of it's good to see the difference between I mean it's similar very much similar to the Christian the concept is from that in all of us and it's good that I'm very happy to see that this is coming to MCC in the East Bay because I feel like we are we're kind of hibernating and I wish we could do more I wish the leaders in the community could do more they're doing more I think but the problem is people are not very receptive to the idea I mean here we have there's a huge community in here and this number showing up I'm sad and disappointed but at the same time I'm not surprised so I guess one takeaway was that like how when you're getting involved in a clause it's important to do one-on-ones and like assess the values and like the motivations for individuals for getting involved and I've noticed that as I'm starting out to like actually become civically and politically engaged that is what some of the friends that I've met do that's like the first thing that they assess like what is it that's bringing me to the table so that was it's cool to see like this formalized structure and how it's being implemented in these circles and I think so I have like a group of friends who need regularly for HALFA and one of the things we were talking about are like these like bigger broader issues that our world is facing like climate change and we were thinking that rather than just like focusing on Karan it's important for us to like try to like take something away and like have an action each week we want to be more engaged like civically engaged so I'll ask some of the members to come so I'm taking away two main things so one is about the relational aspect of maintaining those relationships so making a determination to do better there instead of not contacting people for one year so and then the other aspect is building a base so and I'm actually volunteering right now that in case you want to do this drive you need a representative in San Ramon the survey I see all the more than happy to actually have an ask if you don't mind me because I few and it has to do more to be a big good prelude to your to your event so I don't know how much you know about the Uyghur issue I actually organized a conference about it just two weeks ago with the Northern California Islamic Council and we brought in a lot of people who are from Uyghur origin so bottom line there's two legislations right now in Congress one is HR 649 and one is HR 1025 1025 is a legislation by Brad Sherman was a Democrat from California Southern California which actually acknowledges first of all that there is a real genocide happening in China against the Uyghur and the Uyghur people are actually people who look like me they don't look Chinese just they're East Turkmenistan the old name for the nation and that 3 million of them are in car serrations and they're being forced to exit the religion and the daughters are being taken and they're not changing only the religion but they're changing the race by forcing them into marrying Han just to give you an idea a month and a half ago 16 of these kids were very religious girls finally accepted to marry a Han which is a Chinese Chinese in exchange that they would release their parents their parents were released they were sent home and with them they were sent communists but they don't pray at night so that they really really repented from this religion all 15 girls killed themselves last month committed a suicide after they freed their mothers and father because they were forced into a marriage in a relationship with somebody who does not believe in God so it's that severe it's a real genocide what are we doing about it absolutely nothing so the Democrats have a legislation it's being sponsored there is probably a hundred the Republicans have Marco Rubio and another one with the name of Kress has another legislation number 649 which actually has teeth and repercussions for China including sanctions there is a serious effort by the KRLA office to marriage both of them so they will become one strong legislation sponsored by many what's upsetting to me is that Barbara Lee our congresswoman here has asked many times that they held her in fundraising from the Muslim community and she has not sponsored any of the two legislations so they ask at this long introduction is that I get more people starting Monday calling her office and asking her after recess to go ahead at least sponsored one of them hopefully we will be able to marriage both of them and that will be the work of what Bolligan wants to ask you to do next month so this is one ask another advertising is I have a non-profit and inshallah in a couple of months will be holding a very major event for the homeless in Oakland called Day of Dignity a major mega event and I would request if any of you would want to volunteer his time and effort it will be something that will make you actually proud to be Muslim inshallah shazab mullah khair what else will I ask I ended up to provide quick context for next week so again I will have all of your emails so I'll email out once I have the link from the recorded training things like that and if you did say that you wanted your contact shared then I'll share your contact with everyone else in the room next week again is the legislative advocacy training we will have some more of the definitions a little bit more practice as well of how do you engage with an elected official how do you make ask things like that but if you have I think you know it's a good thing that we have these series of three things strung together if you want if you have things from this week that you still kind of want to practice in the next week's thing you know this is a big piece of this is just like the community building aspect of it and getting forum together where you all can practice and so we can carry some of that over potentially to next week as well so you'll have my email if you want to email me with suggestions of what you want to do we'll do it I pray that you allow for us to transform from our dormant state to an active state where we actually become living servants of you living mo'mins of you not just Muslims but mo'mins O Allah I ask you to divorce us and divorce our hearts from the fear of everybody else and everything else about you O Allah allow us to transform from this colonial mindset to a free man and a free woman mindset that makes us the pioneers of social justice environmental justice and economic justice O Allah I plead to you that you allow us to transform from the inside to feel the necessity and the priority of really participating in our local communities in civic engagement and in our political participation O Allah bestow your mercy and Allah for the blessings to be bestowed on all these two organizations who are here and make their efforts successful now and in the future Ameen, Ameen, Ameen I pray from the Ayat of Quran