Tom, welcome to ODSC India. Pleasure to have you here and thank you. You've traveled quite the distance all the way from Astoria That's right. Yes, 14 hours on the plane. Oh, yeah quite a long distance But you're been a busy man here. You're giving both a talk and a workshop. That's right So can you please tell us Sam what you're talking about what the workshops is on and let people know what your area of expertise is so my expertise is in finance and using you know Intelligent and automated systems in financial applications like trading systems and so on and my talk was really on RV there yet with fully automated intelligent fully autonomous trading systems and The short answer of the talk is not quite but I was basically giving a nice overview where we're already using AI in trading and Finance and also what are the roadblocks yet to come to like fully automated systems? so You know, there's some really interesting topics there and it's all a little bit different from your usual AI stuff and so The aim of that was also to show people what is different in finance then From conventional AI applications Yeah, excellent. I'm sure those were very well attended talk talks because them I don't think I've ever met a data scientist who wasn't interested in trying to make money on the stock market But it is quite difficult because you know traditional quant finance is based on you know statistics and Discrete math now you're moving into the world of continuous algorithms stuff like that, but like how far advanced is the hype over the reality like saying using machine learning for for finance Do you think there's some real? Gains being made there excuse the pun For sure. I mean there is quite a few applications in different areas But they're also usually very specific You know for example people use satellite imaging to track the number of cars in front of a shopping center and then look at like if there's a potential for the demise of that specific company and Trade on that or they look at the lids on oil tanks to see how Full all the oil storage spaces and then trade on trade the oil price on that So these are you know or sentiment analysis, so these are typical applications But you know we could take it a step further and say well We managed to beat the world chess champion the world gold champion in those things Couldn't be applied as to trading systems and people have tried that But we're still a while away from that for various reasons which I pointed out in my talk One of them is that we have we deal with a lot of noise in financial systems And another is that whilst you actually deploying these machines you are changing the rules of the game Which is not necessarily the case for chess or go and and as you change the rules of the game The machine has to adapt to that which is still a challenge for those systems. Oh very interesting for those people out there who are interested in Using their data science skills for finance. What are some good tools they can use? for that so obviously in terms of you know programming Programming languages Python learning that is really good because it's a language of data science and more and more in finance That's used as well So traditional languages like C++ are still strong, but Python is really on the rise and My workshop is actually about using one of the platforms called quantopian For basically building quant models and what's really good. There is there's already data provided for you As well as a platform where you can test your models So it takes all the really nitty-gritty hard work out But also the cost of market data is in fact really really high and usually permissible for Someone who wants to get into the field so you know that can really help people to get started in that area It's nice to help people to get into this track. Yeah, no, absolutely because Data-derived models and right without access to that data, then you're not gonna have any models of that Exactly. Yeah, and I think you hit the nail on the head because a lot of people are going into finance for the first time They don't realize The cost of this data and the licensing issues around and stuff like that What are some other good sources of financial data that people can use for their data science modeling that you know of? Well, I mean, there's obviously all the sources that you pay for which generally for as someone who wants to get started on their Own this is really expensive, you know, and then everyone knows the big names There's obviously more free sources. There's one called quadal, which is an open-source database There is also other Providers, you know, yahoo used to do this, but they're not doing it anymore And I think, you know, quadal is one of the really good ones At the moment, yeah, you know, there's a few other small ones, but I Can't actually think of any. Yeah, it's a bit of proud using them right now so much because I'm working with professionals I used to call used it's something called the Fred database the Federal Reserve Economic Database I think it's something like 400 times here is that so yes Fred is a really nice one to use as well for sure Excellent, and that's got quite a lot of things in there, of course So, I mean what's good with something like Quantobien is there's really a whole universe of equities and futures provided for you For free which I think is a great place to start. You would probably pay What's of a hundred thousand dollars a year to get your hands on those data? Yeah, and so how have you found ODSC India? You've been here two days now, right? Has been so far it was actually really really amazing I know India from my time spec when I arrived in Bombay and Or Mumbai now and now coming to Bangalore is a really different experiences. It's a lot more organized and clean here And and really pleasant and the conference is amazing I'm not saying this lightly, but I really think it's probably Definitely one of the most well-organized conferences I've ever been to so really really enjoyed this thanks the nourishment team Yeah, and the attendees like a very educated audience here. We're finding over the last couple days, which is great So Tom, thank you very much for coming to ODSC India from such a long distance Attending and speaking and doing a workshop. Thank you very much. Thank you so much for having me really pleasure to be here very welcome


Dear students, we have already done our module 12 on cost volume profit analysis. Let us do some more cases and problems, so that there is more conceptual clarity and you will know how those concepts can be applied to real situations. So, try to remember what we had done under cost volume profit analysis. Are you able to remember what was covered there? Have a look at the slide. At that time, we had discussed these issues about fixed cost, variable cost, semi variable cost. Then we had gone into discussion on contribution, break even point, PV ratio and we had also seen how these concepts can be used in various decision making situations. So, I would not repeat everything, but just try to remember what is meant by fixed cost. Anyone is able to remember what is a fixed cost? So, the cost which does not change with the production or with the level of activity is what is called as fixed cost, whereas the cost which changes in the direct proportion to level of activity is a variable cost. Semi variable is something in between, it does change, but not in the same proportion. So, we break down the semi variable cost into fixed portion and variable portion. Now, what is meant by contribution margin? Now, variable cost as you know by definition changes with the level of activity. So, we compare that with the volume or the sales. So, sales minus variable cost gives us contribution. That is a profitability at a gross level. From that contribution, we need to pay fixed cost to get the profit. Let us see the formulas as well of what we had already seen. This is a graph of fixed cost. So, you can see that though the sales rise, fixed cost essentially remains constant. It is a horizontal line. As against this, the variable cost is starting at 0 and will continuously go up, will continuously increase. Semi variable cost is like steps. It follows the step pattern. With this, we will try to go to break even point. I will not repeat assumptions, etc. I hope you remember these things. So, now instead of looking at profit as sales minus total cost, we break down the total cost into variable and fixed. So, we first calculate contribution, which is revenue minus variable cost and from that contribution, we reduce fixed cost to get the profit. Now, what do you mean by PV ratio? Profit volume ratio. What is the formula? It is basically a comparison of contribution to sales. So, the formula of PV ratio is contribution divided by sales. Now, let us go to BEP or break even point analysis. So, what is meant by BEP? It is that level of activity at which profits are 0. So, if number of units are below that level, we will be in losses. At that level, it is equal to 0 and above that level, we are in profit. Such level or such figure is called as BEP. Then you can look at BEP graphically. You will see the red line starting from 0 is a sales line. This goes up. Here is a line, which is total cost line, which starts at a particular level in this case at 1 lakh, because fixed cost will be incurred at 0 production also. And then it goes up. The sales line crosses it and goes beyond that line at a particular point. That point is nothing but BEP. This is the point where total cost and total expenses match. Below that point, you can see there is a loss area, because loss will be incurred if output is less than the break even point level. Moment we achieve a level of activity beyond the break even point level, we go into what is known as profit area. You can see here, this is a profit area, below is a loss area. So, I hope you remember these concepts. We did a very, very brief revision kind of. You can see the formula of BEP. There are two formulas for calculating in units. It is fixed cost upon contribution per unit and for calculating in terms of value, it is fixed cost upon PV ratio. Now, this understanding of contribution PV ratio and BEP helps us in variety of decision situations. What are the decisions which are facilitated by this? Do you remember? Can you name a few decisions? Just try to think over. So, you can take pricing decisions. You can decide your level of activity. If the product or the raw material is in short supply, you can take sales mix decision. You can decide on whether to outsource or not to outsource. So, a variety of decisions are based on the understanding of CVP and BEP concepts. Let us try to do a few cases on these concepts. Now try to read this case carefully. It is a little longish one, but please be careful, read it properly. Very interesting case. So, for a company called as Devi Cosmetics, they have four products. The data is given about them, Gowri, Parvati, Uma and Suma. Number of units sold in the last quarter is available. It is 200, 250, 400, 400. Selling prices are 50, 40, 90 and 80. Raw material prices per unit, wages per unit, fixed cost per unit are all available. Now, in the current quarter, company wants to improve its product mix. So, company has decided to drop any one product temporarily. And the output of any other product will be used, will be increased. Kindly advise the company which product is to be dropped and which one is to be focused in the following scenarios. One, demand in units is restricted and the total sale units cannot be increased. Second, raw material is in short supply. Third, demand in rupees is restricted and total sale amount cannot be increased. Compute the profit for each of the situations if your advice is followed. Once again have a look at it and think over how it can be solved. Are you able to suggest how to proceed? Now, the first thing which we need to understand is company would like to improve its profits by improving the product mix. So, the idea is a product which is giving you less profits will have to be dropped and will focus on some product which is more profitable. So, we need to rank the products to know which product is more profitable and which product is less profitable. So, the most profitable one we can focus on we would like to increase its sales. Three decision situations are given. In first case, the demand in units is restricted. So, market is such that the total number of units sold are same. So, for Gowri it is 200, 250, 400, 400. So, we know the total market size. In that market size, we can move the output from one product to another. You will realize that we would like to rank the products, remove rank number 4 and transfer that output to rank number 1 because they have given a restriction that they cannot close all the products. They will close only one product temporarily and that output will be transferred to another product. So, now how will you start? For the starting, irrespective of the decision situations, we need to first calculate the contribution from each of the products. If you remember, we have discussed that it is not the profit, but it is the contribution that is really driving the profitability. So, let us see how to do it. So, in the beginning, using the available data, fixed cost is calculated. If you see here, our fixed cost was given in terms of per unit, it was 10, 5, 15 and 10. Now, this fixed cost, though they are given in terms of per unit, actually are not changing unit wise. So, instead of representing on per unit, it will be appropriate to show them as the total amount. So, in the beginning, we have calculated the total fixed cost. So, for Gavri, it is 10 per unit and there are 200 units of Gavri. So, we get 2000 as fixed cost. It is not fixed cost of Gavri. There is no point in dividing the fixed cost product wise. The total fixed cost will be more important and it will be treated as together. So, in the same manner, for Gavri, Parvati, Uma and Suma, the fixed costs are calculated and total, we get a total fixed cost of 13 to 50. Now, let us try to compute the contribution. So, what type of cost this fixed cost is? What is this decision? If you remember, we call such cost sunk cost. Because it does not affect our decision, we should not include it in taking the decision. That is why we have first calculated and we will remove it. We will not include in for taking the decision. Now, the contribution is calculated. We know the number of units. We also know the selling price and we know the data on variable cost. So, using this data, now the variable cost is first calculated. So, raw material price is 20 and 10. So, we get the total VC as 30. Our selling price is 50. So, 50 minus 30, the contribution is 20 per unit. Like that, so we have taken this sales price and we have taken the total of VC that together gives me an important figure of contribution. Same way, contribution is calculated for all the four products. So, it is 20, 10, 35 and 20. We have multiplied it by number of units. So, 20 into 200, you get 4000 as contribution from Gauri, 2500 from Parvati, 14000 from Uma and 8000 from Suma. So, total contribution is 28500 minus fixed cost of 13 to 50. Our current profits are 15 to 50. Now, from this profit position, the company would like to improve. That is why they are thinking of changing the product mix to a better one. Now, how will you proceed? Give them a suggestion. Is it that the product with the total contribution we would choose? Is it the product with higher per unit contribution we will choose? That we will have to see as per the decision situation. Now, situation 1, situation 1 says that the demand in units is restricted. Total sale units cannot be increased. Now, what to do in such scenario? So, our ranking would be based on contribution per unit. You can see here for the 4 products, we have already calculated this contribution. 20, 10, 35 and 20. The same has been repeated here. So, contribution is 20, 10, 35 and 20. So, the most profitable product undoubtedly is Uma because it has a contribution of 35. Then it is Gauri and Suma both have rank number 2 because they have a contribution of 20 each and Parvati has a contribution of 10. So, we have given it rank number 4. So, you can easily see that company should concentrate on Uma and would like to drop Parvati. So, decision says that drop Parvati and add units to Uma. Are you clear why this decision was taken? So, we have decided to focus on the product with highest contribution and the product with lowest contribution will be done away with. That is why Parvati is dropped and Uma with rank 1 will be focused on. Now let us look at profitability after this change. So, now the number of units for Uma have increased. If you see earlier Uma units were 400, Parvati units were 250. So, these 250 units are now transferred to Uma because total number of units are restricted. You can close a product and transfer it to another profitable product. So, Parvati's production is temporarily closed and it is transferred to Uma. So, we get 650 as the output of Uma. Gauri is 200, Suma is 400. The selling price, variable cost and contribution remains the same. So, 200 into 24000 is a contribution of Gauri as it has remained same. Parvati has become 0. Uma now has increased to 22, 750. Uma is again same 8000. So, if we take the total contribution, it is 34, 750. Fixed cost does not change. It is a sunk cost. So, now the profit is 21,500. So, has there been an increase in profit? What was the earlier profit? It was only 15 to 50. It has become 21,000. So, you can see that by this decision, we have increased our profit almost by 50 percent. So, almost by 7,250, we could increase the profit and reach 21,500. So, is it clear now how the calculation of contribution and use of CVP has led us to a better product mix? Now, let us look at decision situation 2. The decision situation 2 says that raw material is in short supply. Now, please advise me what should be done in such a scenario. If we have limited raw material, will the rank change now? How will you do the ranking? The rank will change because now the focus is on better usage of raw material. Earlier, we were looking at contribution per unit. If you see here, we looked at contribution per unit and it was used for ranking. Now, instead of contribution per unit, we will see contribution per value of raw material consumed or per rupee of raw material. So, let us see the recalculation. Now, we already have the number of units. We have contribution per unit, which is already done 20, 10, 35 and 20. Now, the contribution per RM consumed is calculated. You can look at the RM consumed, which is 20, I will just go up to this table. So, RM consumed was 20, 15, 30 and 45. The same is used here, I think I will insert the column, so that it is more apparent to you. Is it now more clear? So, contribution per unit was 20, raw material consumed is also 20 for Gavri. So, contribution per rupee of RM consumed is 1 for Gavri, for Parvati it is 0.66, for Uma it is 1.67 and Suma it is 0.44. So, now, you can see the ranking, Uma remains number one with highest contribution per use of raw material, Gavri is number two, Parvati is number three and Suma is number four. So, what is your decision now? So, now the decision is to drop Suma and add units to Parvati. So, we would like to focus on Uma. The focus continues and we would like to drop Suma. Why Suma dropped? Because it is giving me only 0.44 per rupee of raw material consumed, if the same raw material is transferred to a better product that is Uma, we would get more profits. Our beginning position was this, so I will copy that units and we would like to go for a better mix, correct. So, now, we have decided that Suma be closed and use that raw material to make Uma. So, what will be the new units of Uma, will there be 400 plus 400 of Suma? Now, in situation one, we could do that because number of units were to be transferred. In this case, it is not number of units, but it is the raw material that is to be transferred. So, we will have to see how much raw material was consumed by Suma. That raw material will be released and it will be transferred to Uma. So, are you able to now see how much raw material will be released? We will try to do it here, I think that will be giving you more clarity. So, how much raw material was released by not making Suma? So, we are not worried about the first two products, but if you look at Suma, which now we want to close, how much was the raw material being consumed by Suma? I will paste the values, so that there are no changes. So, now you can see that by not making one unit of Suma, I am saving 45 per unit and such 400 units of Suma were manufactured. So, raw material released from Suma is now 18,000 kgs. If same 18,000 kgs is transferred to Uma, how much of Uma units you can make? Because Uma consumes only 30 kgs per unit. So, you can perhaps make 18,000 upon 30, so you can make additional 600 units of Uma. So, by not making 400 units of Suma, actually this 400, we are able to release raw material of 18,000, so this is raw material released. So, RM consumed for Suma will be now released and it will go to Uma. So, we get additional 600 units in Uma. So, now in a new chart for Suma it will be 0 and for Uma it will be 400 plus 600. So, this is a new table. So, again let us make a table of profitability. Now, we show Uma units as 0, Suma units as 1000. For Gavri and Parvati, there are no changes, we have already calculated contribution per unit. So, contribution of Gavri, Parvati remains at 4000 and 2500. For Uma, the contribution has significantly increased to 35,000, Suma is 0, so total contribution is now 41 500 minus fc of 13 250, so profit is 28 250. So, you can see how much increase in the profit. From the original profit of 15 250, if we reallocate the raw material carefully, the profitability zooms up to 28 250. Of course, we have assumed that there is enough demand for Uma. As per the condition, we can close any one product and that can be transferred to another product. So, we have closed Suma, same raw material transferred to Uma and with that raw material, we could make 600 more units of Uma which are sold. So, we get a profitability of 28 250 in situation 2. Now, situation 3. In situation 3, it was given that demand in rupees is restricted, total sale amount cannot be increased. So, how much customers will buy is fixed? We cannot increase the total volume of sales. So, now how to proceed? How will you do the ranking in this scenario? Just think over. So, in this scenario, it is not the contribution per unit, it is not contribution for raw material, but it is the contribution per rupee of sale that is contribution upon sales which in other words, we call it as PV ratio. So, here the ranking is based on PV ratio. Now, let us look at the ranks. So, again the original data is shown. The PV ratio is 0.4 for Gowri, 0.25, 0.3889 and 0.25. I hope you remember the formula for PV ratio. What is the formula? It is contribution upon sales or contribution per unit upon selling price. So, 20 upon 50, so we get 0.4, 0.25, 0.3889 and 0.25. So, the ranking has changed now completely. You can see now the Gowri, product Gowri has ranked number 1, product Uma closely follows it. It has ranked number 2 and Parvati and Suma both have ranked number 4. So, in this scenario, what decision would you like to take? So, we would like to drop either Parvati or Suma, but which one is better to be dropped? In this case, you can see Suma has been dropped, but why? So, you would appreciate that if you would look at the starting point. This was our table. We know that Gowri is the most profitable product in terms of PV ratio. Parvati and Suma both have ranked number 4. So, of the two, which one you would like to drop? You will see that more sale revenue comes from Suma. So, it is 400 units at a price of 80. So, if we close Suma and transfer the output to Gowri, that will give us more sales totally and that will also give us more output. So, let us try to calculate it once again. So, if you start with the original scenario, where it was this many units, you will realize that our profit was 15 to 50. This is like a original table. What we have done more is we have calculated the contribution, PV ratio, then we have calculated the ranks. Now, our decision is based on this rank, what to do? So, we will decide that it may be better to drop Suma and add those units to Gowri. Is it clear to all? Why we have dropped Suma only? That is because Suma has more sales than Parvati. So, though both have rank number 4, our decision is based here, not only on ranks, it is also based on the quantum of sales. I think I will show you that we will make it more clear. So, let us try to calculate the sales for all the 4 products. So, you will realize that sales of Suma are much more than those of Parvati. So, it might be better to close Suma and transfer the whole output to another product that is Gowri. Is it correct? Now, how much of units of Gowri can be sold? You know that the total sale value cannot increase. So, total sale value of Suma that is 32000 will be now transferred to Gowri, but their sale prices are different. So, we will have to calculate how many more units can be sold. So, I am just copying the same table again so that we can correctly calculate the more number of units which can be sold. So, 32000 is the reduction in Suma sales. We will not worry about Parvati and Suma now. So, Suma sales will reduce by 32. If I put that 32 here in Gowri at the rate of 50 per unit, how many more units can be calculated? I can make 640 more units of Gowri. I already have output of 200 for Gowri, I will add 650. So, I get total output of 840 for Gowri and Suma's output will become 0. So, again it is not that 400 units are transferred from Suma to Gowri. It is a sale value of 32 which is transferred from Suma to Gowri. We will have to calculate the new units which can be produced. So, we have done the calculation and we get 640 more units. So, now we have 840 units of Gowri and 0 units of Suma. If you do all the recalculation again, you will get that it is a extra contribution of 32000. So, it is a total contribution of 32 now, fixed cost remains same. So, profit has now reached 20,000, 0, 5, 0. Is it clear now? In all the three decision situations, our ranking criteria were different. So, first situation was if total sale in units are restricted. What was the ranking criteria? The ranking was based on contribution per unit. The second scenario, the raw material consumption or raw material availability was restricted. So, what was the ranking criteria? It was contribution per rupee of raw material. In third, the total sale value was restricted. So, what was the ranking criteria? Here the ranking criteria is based on PV ratio. So, like that company will have to look at their scenario and then find out what is a suitable ranking criteria. But one thing is very clear that appropriate ranking criteria once chosen, CVP ratio tells you how you can improve your product mix and you can see the profitability has improved in all the three scenarios. Now, let us look at case number 2. I will request you to read it carefully. So, now a company called Walmicki limited manufactures product P through department 1 and 2 and following are the details of product P which are available. So, they have given two departments. It passes through department 1 and department 2. Raw material cost is given for both the departments. Consumption in kgs is given, direct labour hours are given, direct labour rate is given and then I am sorry this should be direct labour rate per hour. It is not per unit, it is per hour. So, you can see raw material cost per kg is 4 and 2 and the consumption is 2 and 3. Direct labour rate per hour is 2 and 4 and number of labour hours is 1 and 2 and fixed expenses are given per unit as 15 and 6. The volume of 10,000 units is sold at 100. You have to calculate a break even point in both units and rupees, calculate the profit for current level and what will happen if demand falls by 50 percent and also calculate margin of safety in amount and percentage. So, how to go about now? Let us think over how we can proceed. So, are you able to find out what can be done? Actually here there is no purpose of giving units separately. There was no reason why two departments must be given. Even if the data is given for two departments, you can combine the data and proceed. So, we would try to calculate the variable cost for the product which will give me contribution per unit and PV ratio. Using that data, we can calculate BP and what do you mean by MOS? Do you remember MOS is margin of safety. Once we get BP, we can calculate MOS. Now, from the available data, the first thing we are trying to calculate is the raw material cost. We are consuming 2 kg and price is 4 per kg. So, anyway 4 into 2, we will get 8 as the raw material cost for in department 1 and 2 into 3 that is 6 is the raw material cost in department 2. So, total RM cost comes to 14, 6 plus 8. Same way for labour multiply 5, 1, 4, 2. So, we get 5 and 8. The total labour cost is 13. So, 14 and 13. So, we get the total variable cost as 27. This is variable cost per unit. In most of the PV ratio problems or BP problems, it is very important for you to arrive at variable cost per unit. This we will compare with selling price which is given as 100. So, selling price is 100, variable cost is 27. So, contribution is 73. I hope these fundas are very clear to you now. Now, once you know contribution, we can calculate BP, but before that we need to know the fixed cost. So, how much is the fixed cost? It cannot be just 15. 15 per unit in department 1, we know the number of units. So, what we have done is 15 plus 6. So, it is 21 per unit and the volume is 10,000. So, we get 21 into 10,000, 2 lakh 10,000 as a fixed cost, break even point, we can calculate it now. So, what is the formula for break even? Yes, you can tell me it is FC upon contribution per unit, correct. So, fixed cost is 210 divided by 73, you get 2876 as a contribution per unit. This is a break even point in terms of units, sorry 2876 is a break even point in units, contribution per unit is 73. Same way calculate PV ratio. What is the formula for PV ratio? You are right, I think you are getting it correct. It is contribution upon contribution per unit divided by selling price. You can also do it as contribution upon total sales, but here we know per unit contribution and selling price. So, it is 73 upon 100, we get 0.73. Break even point in rupees will be, what is the formula, FC divided by PV ratio, correct. So, FC is 210 divided by 0.73, we get 287671. So, first part of the question said that calculate BEP in units and rupees that we have solved it now. The second part says calculate the current profit and the profit if demand falls by 50 percent. So now, how will you calculate the profit? We know the contribution and FC both, so calculating the profit is very simple. Contribution will be 730,000, so it is 73 per unit for 1000 units, so 730 is a contribution, I am sorry 10,000 units, so 73 into 10,000, 730,000, fixed cost is 21 into 10,000, so 2,10,000 and profit is 5,20,000. Now, what will be the scenario, if demand falls by 50 percent, how much will be the profit, will it also fall by 50 percent, no. Because fixed cost does not change with level of activity, contribution does. So, let us recalculate the contribution, so for contribution now per unit it remains at 73, but number of units have fallen to 5000, so contribution also comes to half, it becomes 365,000, fixed cost remains at 210, so profit has significantly dropped it is 1,55,000. So, we have also done the second part of the problem, calculate the profit for current level and if demand falls by 50 percent. Now the third part, calculate MOS in amount and percentage. What is MOS, what is its formula, are you able to remember, margin of safety means how much above the current level sales, how much is the current level sales above the BEP, so this is BEP minus current sales or minus sales you can say. Now you know that your current sales are at 100 per unit for 10,000 units, so your current sales become 100 into 10,000 that is 10 lakhs. The breakeven point in terms of rupees is 287,671, here we had done it, so 10 lakh minus 287,000, we get margin of safety as 712,329, it is a very healthy margin and we can also calculate it in percentage terms, so what is the formula for doing it in percentage terms? It is MOS that is margin of safety divided by sales, so MOS is 712 upon 10 lakhs, so we get 0.71 as MOS in percentage. Now, let us do one more case, so here we were trying to revise a very basic fundage on BEP PV ratio and MOS, if you are able to do it very easily very fine, because now we have done number of problems, so it is intended that you can easily handle this simple problems. Now let us take the third one, now methai is a product which can be calculated by two methods, either by automated or by handmade, the sales data for both the methods is given, automated is 15 lakhs, handmade is 10 lakhs, then the variable cost, fixed cost is given, fixed cost also includes interest, for automated it is 1 lakh and for handmade it is 50,000, so read this carefully, what we have to calculate? We have to calculate PV ratio and BEP in both the cases, we have to calculate cost in difference point, then compute the profit at the current level and at such level by both the methods, so by at such level we mean at cost in difference point level, so compute the current profit and the profit at cost in difference point, calculate the PV ratio and BEP at such level by both the methods, that is by automated and by handmade method, compute the operating leverage, financial leverage and the total leverage for both the levels of activities again by both the methods, so now how to do it? We have done all these fundas, so just try to remember how we can proceed, do you remember what is cost in difference point? Even before that we will calculate PV and BEP, that I think all of you can easily calculate, so if this is the data which is available, how will you calculate PV ratio and BEP? What is the formula of PVR? I think most of you will know it by now, but I am just showing it again for the benefit of those who do not remember it, so it is contribution upon sales, in this case we do not have per unit level data, so we are doing it on total basis, so we need to know contribution, sales is given, how much is contribution from the given data, contribution is nothing but sales minus variable cost, so it is 11 lakhs and 10 lakhs, so PV ratio is contribution 11 lakhs upon sales 15 lakhs, 0.73 and for handmade it is 0.4, so you can see that automated technology gives us more PV ratio, but it has higher fixed cost associated with it, fixed cost are 9 lakhs, whereas in handmade the PV ratio is low just 0.4, but fixed cost also remain low, now the question was calculate the PV ratio and BEP, so how much is BEP now, again what is the formula for BEP, it is FC divided by PV ratio, so we know that fixed cost is 9 lakhs divided by PV ratio, so it is 12,27,000 for automated system and it is 7,50,000 for handmade system, why it is lower for handmade system, it is natural because the fixed cost are lower for handmade system, so we have done the first calculation that is BEP up to BEP, now let us try to do the calculate the cost in difference point, so what is cost in difference point, do you remember and do you remember its formula, earlier we have done this, so in cost in difference point the idea is that to calculate such level of sales, where the profits are constant by use of both the technologies, so either you go by automated or handmade the profits should be same and what is that sales level where the profits are same that is known as cost in difference point, so what we will do is the formula is very similar to the BEP formula, BEP formula as you know is a pv ratio, here we try to find difference in fc and divided by difference in pv ratio, so it is difference in fc upon difference in pv ratio, now we know the fixed cost for both the methods, so try to find the difference between the two, it is 6 lakhs and the difference between pv ratios is 0.33, so the cost in difference point will be 6 lakhs upon 0.33 that is 18 lakhs, so 18 lakh is such level of sales where by either method the profit will be constant, so in today's session we have started doing a sort of revision on decision making CVP break even point, we have seen what is meant by contribution, we have seen what is meant by break even point, what is meant by pv ratio and we have done two interesting cases, the first one was on product mix under different scenarios, so if raw material is restricted, if sale is restricted how you can improve your product mix using calculation of contribution per unit or per rupee of raw material that we have seen, second sum we had two departments, but the departments were irrelevant we had to just calculate the variable cost pv ratio and so on, in the third sum the focus is on calculation of cost in difference point, so we have done it in today's session, in next session we will continue the sum, we will calculate the cost in difference point and profitability at that in difference point, thank you so much.


So welcome. All of our series are under real health talks and our goals are always to be able to reach you guys, bring topics that people are interested in and then give action steps along the way so that you're able to really take health into your own hands. And so this is what you're here for, why are your body hurts at work and strategies to fix it. And we're really focusing on the spine and this time. And then two weeks from now is when we're going to do the next time. Tuesday, November 19th at 6.30 as well will be part two. There we'll focus more on extremities, so arms and legs. What's relevant with the spine is that you can't really address anything with the appendages if you have not addressed the spine. This is where we start. So disclaimer. This is for informational purposes. You assume responsibility for what you do with the information that you receive here. We're not diagnosing or treating any medical conditions and providing information. We do suggest that you consult a health professional in a treatment capacity if you do have significant chronic, just like a really serious pain problem. This is informational strategies being presented for keeping yourself feeling more comfortable in your body at work. Alright, so basically we're going to go, we're going to keep the lecture part brief because we really want to get into all the movement patterns that we're going to teach you. But we're going to hop in on some key concepts here, one being cellular metabolism, what that means for pain, normal body function, and then gravity, postural positions, and the slippery slope to postural dysfunction and pain. So anything else you want to say, and pop right into it? So we're going to keep lecture short. We can move right to it. Alright, take it away. So this is where you can get out your notes, your pen and paper, and you'll have a quiz on cellular metabolism when we're done. There's a lot going on in our bodies and ourselves. Cellular metabolism is something that's affected by sustained compression from sitting, and it's happening to us in the workplace where we have a sedentary lifestyle. We're sitting at our desks. When that is sustained over time, we end up with a reduction in circulatory efficiency, which we term ischemia. It basically means that soft tissue gets knotted up, and the blood flow to that tissue carrying nutrients, fresh nutrients to those cells for repair and nourishment and function is impeded. And metabolic wastes that are supposed to be moving away from those cells are that blood flow out of those cells is not happening as well. And then we end up with tightness and discomfort in those areas, your neck, your low back from a sitting position, hips, shoulders. Then we have inflammation. There's metabolic wastes in those tissues not circulating out properly. You can have low-grade inflammation. You can have pain. You can have a predisposition to injury and not even really be aware of it. So that's the next slide. Yeah, and another quick thing before we leave this slide is that our bodies are highly adaptable. Our bodies are incredibly smart at reorganizing and helping you keep at your best. And what this ends up doing, this kind of cycle, this kind of vicious cycle where you're slowing down blood and you build up the debris and then you have inflammation and then it just perpetuates and it decreases the body's adaptability. And therefore, you predispose yourself to the two injury in the future even though maybe the pain is slowly building over time or the dysfunction is slowly building on time and you think, I'm okay, I'm okay, but you're further and further perpetuating the cycle and then leading to more instability. So quick mention on posture fundamentals and what is normal. What it should be. And so if you look at the spine, you see very clearly here that you've got these beautiful S-curves. You've got a little, the sacrum curve here and this nice lumbar curve in the low back. The thoracic spine has a backwards curve and then the neck should also be slightly curved. And I think this is a really interesting topic because in relationship to sitting and what our spinal anatomy is, is we're designed to be standing. Our anatomy has developed that way or was given to us that way, however you like to look at it. And so when we actually get to a sitting posture, we're taking this curve and we're actually reducing it. Right? So we're putting ourselves in a position where we're not at biomechanical advantage. Our bodies were developed to be upright. And so, and the other interesting thing, and then we're going to focus on the spine today, like we already said. And the other interesting concept is in-natural medicine. Sorry, I'm standing. In-natural medicine, we always like to talk about how everybody is different and treatment styles are all different to the individual and that is very true. But when it comes to biomechanics, it's actually very interesting because we all have the same biomechanics as they should be functioning properly, right? So our struggle is all the same. We all relate to gravity. We all have this struggle. And so we all have the same predispositions to dysfunction. So it's no wonder if you're sitting in a sitting position all the time that you're reducing the normal function and adaptability of the spine. And you can even see, so we put this in here for comparison, the human spine is curved like this to withstand compressive force in this direction. It's allowing force to come through here and it distributes force. For example, if you look at a primate spine, it's curved because their primary position of movement is they can stand on two legs, so really their andulation style is using their arms, right? So that's not the case for us. We're on two legs. So those are some really important concepts about gravity and posture as it should be. Do you have something else to say here before we move on? Shoulder girdle upper extremity, foot to pelvis, part two, number 19. Stay tuned. All right. Time all those concepts together. You want to take it away? That's a good picture, isn't it? I mean, it says a lot about what we're experiencing culturally in a workplace. Well, factors, you know, prolonged sitting, prolonged standing, prolonged any position, prolonged static compression. We have the words repetitive stress there. Most of the time we think about repetitive stress as somebody, you know, in a factory, like moving things again, again, doing something again, again, again. We could have right next to that sustained compressive force in suboptimal positions. Most chairs, and so, you know, we have this list down here of some of the common problems that can be arising from that prolonged sitting and standing. Most chairs actually tilt the pelvis backward and predispose the low back. Check this thing out. Will this work on that? Well, I tried. The low back area, most chairs will actually tilt a little bit down like this, and that low back area curves backward. Can we go to that previous slide? Sure thing. Whereas in sitting and standing, what nature intended, because it's really how you remain pain-free in your body through use, there's that inward curve that the lumbar spine likes to have. Can we go back to, oh, here. So here, we got that golem-like position. Let's go to that other slide if we could. Forward? Yeah, yeah, so back to this. So when we adapt to something that looks like this and we're sustaining hours and hours and hours of our time there, we're really predisposed to an injury. The body doesn't complain. We adapt, you know, women's shoes, right? Or Nikes that have very pointy sneaker toes. The shoe, you know, it compresses the foot and holds it down. We adapt. Oh, my shoes look great. I'm fine. Well, here, I have to work. I'm at my desk. I can't complain. I have to just go through it. Then we're predisposed to some injury or some nagging chronic pain that you have to, you know, learn to ignore. So we are, we're experiencing this. It's happening to us. It's not our fault.  And this is, this gives you an image of what we're looking to provide you with tools or antidotes for. The other thing is that in clinic, we'll get patients who have pain conditions and they'll say something like, Quinn, what is the position for me to be working in all day? And the answer is that change of position, getting up and applying an antidote on a regular basis and having postural awareness while you're sitting in a chair, while you're at your standing desk, can enable you to go through the motions of life and avoid adapting to a suboptimal condition. Yeah. And I think also really important to mention here based on the concept of repetitive stress is that, you know, it's the idea of the straw that breaks the camel's back at some point. I'm sure you've heard this story before or it's happened to you where it's like, oh man, I blew on my back. I can barely move and I was only brushing my teeth or I was shaving my legs, right? These are all very benign activities that shouldn't be causing pain. They shouldn't cause your back to blow out but they do because of repetitive stress. The body is finally just reaches the point where it goes, I can't take it anymore and it will go through this injury phase and it actually does it in order to restructure tissue because it's like enough of this, we're going to restructure our tissues, right? So that's a really relevant conversation and I'm sure it's happened to you or to somebody you know. And the other thing that I think is really interesting is a major problem that people have is something like disc reunions or nerve compression, especially in the low back, the neck too, but in the low back because if you think about the spine curving forward like that, when the spine is normal and curved the compressive forces go down through the facet joints, it's balanced between the joints of the spine and the discs of the spine. That's how it's designed to be. But when you're sitting all the way to your upper body which is significant, right? It's at least half your weight. It now is compressing through that low back area and it's coming through this front part which is pushing the disc material back. So no longer is it like this and going straight through but it's pushing back and so your material is going this way. So that's really not great, especially if you're pre-exposed to back issues, right? So that's a very common thing for people who sit long periods of time and that's the conversation of the straw that breaks the camel's back where their back goes out and now they have discarniation. It's a very, very common thing. So, yeah. Next slide. Let's move on to... Oh, this was just an interesting slide. Yeah, it was just some good images. Yeah, you want to go for it? In the past 15 years, we've seen more of the same thing that we were just talking about with the lumbar spine with your low back in the chair, how it kind of goes backward. Sorry about that. If I were to demo that, it's like the tail's tucked under and the spine is kind of collapsing that way. We see that with cell phone use in the past 15 years more the cell phone being a prominent feature of day-to-day life everywhere. Everybody's got one in their back pocket. We have that going on with the neck. You can see in this position, or this image, this woman actually has a little backward lean, a little bit of a backward lean. It's hard to sit upright all day and maintain a lumbar curve sitting upright. Nature doesn't intend that. Nature doesn't intend sitting a lot of periods of time. But some of the time that's good and then some of the time relaxing but changing positions is a good strategy. For people that listen to their bodies, they tend to do that because it's like, I need to change my position to be more comfortable. This image also looks like it's from maybe the 80s. But she's a little better off than we are staring from our gullum-like positions down at the laptop. But this is sort of like we could insert a standing desk photo here. If you have a standing desk and your hands are right about here and maybe you have a stool to sit on, that would be helpful. Posture here, do you want to talk about this? It's the idea that the eye is being as level as possible to the screen you're working on this area for the neck because we'll go to the picture on top instead. Your head has a general weight of around 10 to 12 pounds. That's the actual anatomical weight of your head. And when it is in line in its normal S curves, it is actually that weight and that's what your neck is staying.  So now your upper traps, the upper back here, is now thinking, okay, holy moly, this is really heavy. And so then it's no wonder that this kind of action leads to really tight upper traps. A lot of people, this is a pain zone, big time. And it's because of looking down at computer screens partly or phones. And also the scalenes get really tight so everything in here is really sore. So this is a major component of neck pain. So screens at eye level is really important. That's why I like that picture even though it's an 80s computer. Hopefully we can find some solutions. Awareness of the pelvis and posture alignment with the spinal curves. We're going to teach you that. Yeah, we're going to do a little bit of this. This good posture, to me, he looks a little stiff. But the idea with good posture would be that there's a sacral cossageal curve here in the pelvis where that SI joint is. And then there's an inward curve in the low back. And then there's an outward curve in the upper back. And then, again, there's an inward curve in the neck area, the cervical spine. And that's what that will effectively do is line your ear. It's called the plumb line. It's lining your ear to the shoulder to the hip down through the major weight of the heel.  But what does happen is, instead of walking like this, instead of having this nice curve here, it ends up being like this, right, where we're tucked under. And that's the thing. So you don't end up looking like that. You end up in this position where you've got a butt tuck. And that makes the spine flat, mimicking sitting. Mimicking that sort of crouched sitting that happens when you've been there for a really long time. You're really fatigued, right? Yeah. Lumbar, lumbar lordosis. Some people have this kind of thing going on. That's mainly from tight hips, kyphosis, thoracic, humping, hunching. That's another thing. These are just sort of reference points for where your body is in space when we do this awareness exercise that we're going to do from sitting to standing. All right. Anything more you want to say? No. I'm done with those. I think we're good. And we're right on time. We said if we didn't get to exercises by seven, we would need to hustle. So perfect. Now the fun part. So this is where we're going to start teaching you some stuff. Yeah. So go ahead. All right. So you're sitting in a chair. Maybe you can pull your chair away from the table.  And I will face you so that you get kind of a couple of vantage points here. So when you're in a chair at work, I mean, sometimes it's nice to be here kind of like that woman was with her pelvis. She's a little back. She's rested because you can't be here all day. And it's kind of hard to work. It won't work like this all day. You might pull your chair in. So I'm just making the point of changing positions is useful. But you can't be here all day either. You have to change positions because sitting in a chair and you can feel these chairs. They're just like any other chair. They have a tilt that if you're facing the direction I'm facing, it tilts your pelvis back. So in order to establish a lumbar curve, which this diagram shows, it's easier to do it if you step forward of it and sit on the edge of the seat. So for clarification, sorry. The first thing we're going to show you is a few relief postures. So it's not always possible that you can get up. If you're at a conference or something or you're in a meeting, you can't just get up and walk around the room. So this first position, which Quinn is going to talk us through, is called Bruger's position. And it's a relief posture in a sitting position. Right. For this purpose. So to do this, you've been there for a while and you need a little bit of a check-in. Could you move the laptop right in there? Yeah. We're going to be on the slide for a while. Yeah, we can just come out. Is that good? Yeah. So you're forward on your chair. So on the edge, a little more forward on the edge. The knees can come a little bit apart. Wider is better. And you could actually, with your hand, take your glute, your butt, and untuck it. And then feel that bone of your sit bone sitting on the chair. Your perched.  Hopefully moving more closely to that than when you were here. Keep talking through. So... The idea of core activation is something that is talked about. Abdominal core activation is something that... Engaging to 20% is good. When you're standing, you're lengthening. You're having that length in the body. But you're not clenching the abs. Right? And then what we can do once we have our base set up is take a breath. You're checking in with your core. You're having a sense of elongation and elongation in the front of the body. So the back... My back is actually doing this. I'm actually doing this to open and lengthen that, but just in a sitting position. And so the science behind this, too, is that if we're sitting in a position and we're tucked forward, by actually... See, this guy is way into that curve by actually activating extensors and going even a little bit farther. You wouldn't sit like this, right? But you're exaggerating into extension because you're activating the extensors. And so you're saying, we're opening in this direction, right?  And once you're doing so, you're allowing the chest to lift up and the low back to feel elongated. And then the arms are out either on your palms, hanging off to the side. And in this position, you're just going to take three good breaths. You're feeling the breath, feeling and elongating. Now on the outbreath, you've got a little tone in the abdomen so that you're feeling that nice stability in your lumbar spine.  If you look at the shoulders that are working on the computer, they're like this. You're here. This is that antidote. It's actually the opposite. If you turn that arm out as you're lengthening the spine, as you're lengthening the front of the body and opening, you can also open the palms by taking the fingers as far apart from one another as you can. And then ease off, take a breath, and then do that maybe five times.  We have to sit at a desk all the time, too, when we're working on stuff. I mean, I feel a tightness all through here when I do this because I'm opening this area and one of my problems is that I don't have a really good lumbar curve. It's something that I work on all the time. So for me, this is, like, I feel stretch all the way up my neck and down my arm. That's me. It might be something different for you. So do you guys have any questions on this? So this would be good for sitting on an airplane or even driving, too. Yeah. So the thing about driving is an awesome question. So, with driving, the thing that's going to help you keep a lumbar curve is actually, and you were sitting this way before, which is great, is you push your butt as far back into the seat as possible because then it puts you in a position to be perched. It shouldn't be hard to sit up straight. And this is something we were reminding ourselves not to forget, is the conversation of holding your shoulders back. Super misnomer, right?   The scapula is not even a... the major mover of your shoulder girdle isn't attached, obviously, to anything on the back. It's floating around in muscles. So your shoulders are designed to hang. So the idea of holding your shoulders back is a total misnomer because if you have a lumbar curve, your shoulders will hang there. You notice that if you're standing, it's much easier to hold your shoulders back because that's where they're designed to be.  So for most of us, it's going to mean pulling your chair hard in the car. I have a wedge so that I'm actually slanted forward rather than back, and that seems to help with the desk. So you put the wedge... With the slim side forward so that I'm kind of at an angle like that. You put the wedge under where you're sitting, on what you're sitting onto. Interesting. That kind of slattens it out rather than... It actually tilts your pelvis forward a little so you would have some lumbar curve. This should be even easier for you to implement with that because you'll find that when you get onto that, you'll easily be sitting up. And once you do this position, you'll find that when you're at your desk, you'll do your thing, take a couple nice breaths.  You're going to be doing your thing and it's not like you're doing it and it's the check-in. And when you notice those things happening in your body, that's when you've got to go, okay, and even just take one minute to take nice breaths and check in with your body. And I would add, again, context for this is this is an antidote position or action that you can do in a chair. You may want to get up and walk around the building. Or do some of the five things that we're going to do, just like five easy things to do to keep your body open and to mitigate tension that's going to gather in areas if all you did all day long was be stuck in the chair. Right? So this is like, we're also moving to standing with this now. So there are questions. So that was a good question with the car and the plane. The other strategy with being contained in a car or an airplane in those seated positions we were talking about earlier before we started, right? If you're going to be there for a sustained period of time, knowingly beforehand what you can do is more exercise or like the strategy, if I'm going to be on a plane for eight hours, I am... The guy in the airport doing the exercises. In the airport, but also the day before, I make sure that I'm not in stasis that entire day, right? It's really not helpful if I'm working on my computer, running a business all day long, getting plenty of screen tan, you know what I'm saying? And then get on the plane, did you guys get that, the screen tan? Come on! I'll be in for eight hours the next day and, you know what I mean? So if I can open my hips, if I can walk, if I can move my blood, if I can get a good amount of sleep, then I can deal with that tightness of being there. And then I'll be the weird guy who's standing up in the aisle of the plane opening his hips, just doing like a Warrior II position kind of thing, you know what I mean? We're going to go to standing now? So the idea of transitioning from sitting to standing, it's just a biomechanical conversation about what's the safest way to do it. So since you're in great view, why don't you show us? You know who I have a really good understanding of going from a seated or squat like a bent knee down position to standing? Is power lifters. Because they keep their low back engaged. If they mess up and go to that hunched position while they're pulling up hundreds of pounds of weight, if you watch some video of it, it's actually really interesting. They'll be going, going, and then they actually lose their back tone. And they will drop that bar and step away from it and walk away like this. It's really interesting. That's an extreme version of what we're doing. We're bearing weight, but not from the core. And this is a great thing. So this is not just transitioning from sitting to standing. This is picking things up that are maybe slightly heavier than you might want them to be.  When you go to pick that cat up, you want to have your back in a good position. And this is what's going to do it. So you're basically standing with burger's position.  So let's do that. And it's the idea of an active hip hinge as well. So when you're sitting back down, you're not bending your back. This hip hinge idea where you have some engagement in the low back is very helpful to not incurring an injury in your low back when you're doing things. A helpful conversation about your back is think about sitting or bending. So for us as acupuncturists we find that we have a table so we're bent over patience, right? So I'll catch myself sometimes it's the end of the day and I'm getting tired and I'm going like this, like I'm putting needles in and my back is right like this, right? No. That's what you do not want to do. Because you want to be thinking about your spine in that S-curve in all your positions, right?  That's what that hip hinge is. So then when you go sit down you're not going like this. You're not hunching down and sitting in the chair. You're going to hip hinge and sit down. That requires more work, right? But you know, safety first. So what I have to do is extend from the sun's station. I didn't use that at home looking. So we have standing and we're going to do some awareness with where the pelvis is. You wanted to leave that, right? Sure. So we've talked about the back being great sitting. We've talked about standing up and hip hinging.  And it's really helpful to know where your pelvis is in space of what it's doing. So what that means is if you think about your pelvis like the picture of that guy, you don't want it to be too far forward and you don't want it to be too far backwards. So let's do it. Let's do it all together. It'll be fun. So if you put your hands right on top of the iliac crests here, right? So you can kind of move around and you notice where it is, right? Is it too far forward? Is it too far backwards? And a good gauge to kind of notice what's going on is you think about your pelvis like a pail of water. If it's in a neutral position it's holding all of its kinetic energy in one place. It's not losing energy. Whereas if you're too far forward it's spilling water out the front now, right? You've lost kinetic chain advantage and it's going to cost you energy. You're going to be fatigued by the underbate, maybe pain. So if you're too far forward you're losing energy out the front. If you're too far backwards you've got this butt tuck thing you're spilling water out the back, right? So now you've got the kinetic chain in the back is going to fatigue and become vulnerable. So you can stand there, kind of move your pelvis tucking under and then just kind of come to a position that feels right in the middle. And that's how you can check in on what your pelvis is doing if you're getting fatigued. And that's the basics of belly dancing also. Yeah! That's awesome. So that's just simple and so if you find yourself in a position where you are standing long-term these are the people who are hostesses or they're at a catering event or bartender or whatever, right? Cashier. We're standing for long periods of time what you absolutely want to avoid is finding yourself disproportionately weighing on one side or the other and so it's going to happen and you're going to be talking and you're going to be animated and you're off to one side but the best thing to do especially if you're in action is your pelvis oriented in this neutral way so you can be moving but what you're not doing is shifting the pelvis so letting it drop, letting one side drop forward you're staying stable so it's kind of like are there any yoga practitioners in here? Right? You're shifting your weight you're never breaking your pelvis's alignment with itself in order to get into a pose if you can't get into a pose that's as far as you go in that pose that's better, right? So engaging and staying keeping your core engaged is actually really important to knowing where your pelvis is in space too so if you're moving things along you're staying in line and you're not breaking you're not breaking that Thank you. Movements. Ready? This is my favorite 5,000 schools studying non-stop you're sitting in lecture all day so I'm going to show you really quick the 5 sequences and you have them right in front of you so this it's good to do you can stand up, go to the bathroom walk around for a second or something and then I'll show you really quick and then we'll kind of talk about how to do them safely So she's going to run through them 1, 2, 3, 4, 5 you don't have to do anything just do them as a group 1 and then the next one So the first 2 are to wake up the pelvis wake up the front and the back to get the blood flowing through here which is super important if you're sitting long term the other 2 kind of wake up the upper back and shoulders and then the last one is a chest opener so the first one is a nice easy squat where you're squatting and bringing your arms up at the same time remember we're keeping our back So use that hip hinge like we were talking about she's folding at the hip okay so you're going to be doing a series of those the next we're doing a half lunge I put mini lunge on there but a half lunge where you're just getting in a stance that you know works for you not too far, not too close and you're just falling into it so we're not doing a lunge this is very much just so that you're stretching this part and engaging the squat flexors so you're going to be doing that on each side then the ski pulls so this is straight up getting your feet nice and easy and moving the hands back and forth and the transition is intentional this isn't an arm swing this is you're bringing your arms back, back, forward each transition is intentional you've got some gusto behind this I'm starting to sweat alright one is an arm press an overhead press actually I like to get in kind of an athletic stance when I do stuff like this it just makes it more engaging and you're just pressing overhead and you're squeezing on the way down here and pressing up, squeezing so this is going to activate the scapula so our shoulders have been forward like this, we're saying squeezing down and back so pressing and then the last one is actually a qigong set and it's really, really nice to open the chest and it helps with breathing it helps with relaxation it helps with tight pecs which is forward so we're starting with the arms out like this and you're just opening and as you're opening you're leading with the thumbs so the thumbs end up backwards and you likely feel some tension in where you may, you may not feel any tension coming in breath in opening and out and it doesn't have to be precisely with the breath using the breath is good but if you want to do it nice and slow you're not going to be able to do it with the breath but if you want to do it with the breath it's also excellent right so once you stand up, drink some water maybe walk a little bit and then you're basically let's talk about the squat for one more second because this can get people in trouble especially if you're not used to it when you're doing a squat you actually want your feet to be slightly wider than the hip because it's really supporting so your knees should be pointing out where it's women have a tendency to have the knees fall in we have wider hip girdles than men so we have a tendency for this I can tell you how many times I asked somebody to show me their squat women and it's like this the knees are straight ahead that's going to get you in trouble if you think about women when you're socialized growing up as girls you're topped across your legs so this is very commonly seen but getting the knees out which is why that sitting position too and I tell people I'm like alright it's not going to be very lady like posture it's going to send them out because it's going to relax the back anyway so your feet are going to be wider than your hip and your knees should be pointed outwards your toes also slightly outwards look at your toes see where they are you'll know that your hip is a little bit off because you look down and all of a sudden you're like one foot is pointing this way and one is pointing this way one is way more rotated or maybe your one is way back here make sure you look at your feet and line them up so that your pelvis is going to be stable as possible and then from here keeping your back nice and curved and hip hinging into the squat not tucking right you don't want to be tucking into a squat right so ready the squats so start slow the arms come up when we do it I like to bring the arms up you don't have to if it's hard good just 10 times 15 times whatever it feels like so when you're here what I want to point out is on the way up you want to be squeezing with your butt right women also tend to be quad dominant you want to push through here but you want to feel your butt cheeks squeeze that's what we're doing in a squat is we're extending right so hip hinging back squeeze with the butt good this is going to be on TV great good I tend to do it fast because I like to feel like I'm getting the blood pumping right good I like it looks good does everyone feel comfortable with that cool so what that's doing just if you want to know is this really opening up that back line getting the blood pumping in it reinforcing the back in a really brave way length and strength and stability in the mid-drift and that lumbar openness and mobility in the hip joint and everything from the foot to the hip we're going to talk about that also in part two feet are amazing so taking a stance do one or two to see where you fall because we're not doing a full lunge back leg straight yes that's the thing that you want to make sure is that if you put both of your hands right on your hip bones here right on the prominence they should always be facing forward so if you find that you're kind of tilting off to one side because this hip flexor over here is too tight and it's pulling you it's not letting you rotate this way so this is all about hip flexors it's about lengthening this one strengthening this one so the other thing to know is that when you bend forward you don't really want this front knee going over your toe that's too much right you don't want that so you're just you could do a check so that this knee is right over the ankle think warrior one or lunge variation if you're a yoga person right so just just gently dipping into these so that you're feeling a stretch on this side and then pushing back up with this side because we really if we're sitting all the time this gets shortened we want to open so do that 10 times whatever and then switching sides check where your knee should be dropping in with any of these exercises this is like midday every hour doing a few of these having an awareness of symmetry and midline and elongation and stability in the spine in the spinal curves is what can make this more meaningful it's not like this is jazz or size midday you know it's more like tuning in using your awareness and your breath with your body to destagnate the effects of being in sustained sedentary postures of modernity that's a really great point about asymmetry is because I know for myself immediately this side this hip flexor for me is way tired in this side that tells me that if I'm doing my yoga practice or if I'm doing any type of practice to give that some low so the other one the ski poles that we don't really need to anymore the main point is keeping your core nice and strong making sure checking in on your pelvis right make sure that it's in the right position holding that with your core then back and forth intentional change yeah awesome I love this one okay so when you're out work just do it like people are gonna be like what's going on over there and then they're gonna come ask you questions and check it with your shoulder joint it's here and you're going like this the shoulder and we'll talk about this in part two number 19 look at how much movement the shoulder has available you may find you're doing this and you may bring your shoulder you might hug that down and connect it a little bit to your core more as opposed to just having it up here you're engaging that okay that's great because one of the things that this is working is a muscle called latissimus which is huge it attaches basically on the rim of the pelvis it comes up the side to the arm and it attaches on the arm and it's a major that's whenever have you ever been ski pulling or something and the next day all right here you're like oh my god it's really sore it's this muscle right so it's also responsible for scapular control so if you're doing that and you feel like one of your scapula is being really squirrely as Quinn said roll it pin it down feel it there and then start again ski pull away okay overhead press also another simple one again I like to take an athletic posture that's just me you don't have to and when you're pressing the press is not as to me as important as the squeezing down so when you're pressing up you're making sure to elongate and stay open right so if you're finding yourself up here you know that you need to open right so press it up and on the way down that's where I find a major part of the dysfunction patterns are because and if you go slowly squeeze like you're pulling like you're trying to squeeze your elbows together does it feel weird anywhere okay then in front it might be a little bit better so instead of here that 45 is what we'll use or you know even just in front like this well and you can do something more like this if that's easier when you're opening just to create a mobility in your shoulder joints so if going up so that's the other beauty of these techniques is you can pick anything you like this is just a stagnation reducer that we like right you can do whatever you want and then okay and then squeezing on the way down it's super important and then this one this one just feels so good this is going to calm your nervous system down I love it this is sort of like the elegant door jam shoulder opener you know what I'm talking about you're hanging on the door jam so bring your arms a little bit higher so that you're creating this so yeah well okay so you're creating so below if you can do it right because sometimes we're really really tight right here and it's hard to get there but if you're down here it's going to work too that's fine but optimally look at Quinn he's doing it beautifully mm-hmm nice athletic stance and squeezing do it one more time what's really great about this is see how his back squeezes right here you can put a pencil in here that is good function of the back and a lot of people can't do that and it's not it's not your fault it's sitting's fault right because you're getting over stretching in this direction that we can we have a hard time squeezing back so that was beautiful anyway those are the things and so you just do them you do them in a sequence you do 10 squats 10 lunges on each side well these are also I would add that these what was it she just said you're going to remember them well that's actually why I named them actually like ski poles because they were ski poles before I was trying to make it as easy to remember as possible I mean this is obviously not an exhaustive list of options for exercises that destagnate but these are helpful and they have a little bit of a wake up energy to them it's a bit stimulating and they're characteristic they're not pacifying because that's usually what people who are at a desk job will need during the day something to kind of move that blood circulate a bit but changing body positions is a big generalized take away of this lecture it's not good to be down if you are a person that is standing most of your job then you will benefit from sitting down if you're sitting a lot you will benefit from getting up more but that changing a position is good and this is something that is happening to us Americans are spending much more time on the laptop and you got to maintain you got to maintain you got 5 minutes it's nice to come teach our staff that everybody should be learning just these exercises yeah these are super fun I love this save me in school we love to yeah totally so we kind of already talked about this I'm not going to belabor this point because we know you have a couple of minutes but this is just a self check in first of all you're checking for asymmetries assuming you know what all this is right but it's pretty simple yeah so hip flexors are in the front hamstrings are in the back hamstrings so basically can I interrupt so basically what this says is you can do a check in with your foundation with what is carrying your spine around in space by assessing the tightness in the front of the hip and in the outside of the leg all the way down to the foot and the inside all the way down to the foot and then the outside or the back line all the way down to the foot so you've got all of those four sides so to speak of the hip joint then inform the spine go ahead with what you're going to say yeah no and that's exactly right and these are some common pain patterns in relation to those tight areas but you know everyone's different so great so this is kind of the lifestyle question right we all have goals for what we want to do but it's not always possible to do them all so I think we won't spend as much time on this slide but what I do want to say and I guess we can go here is that what's Maslow's hierarchy yeah that's a pyramid of need like from basic so at the very basic level your needs are room and board you know to be considered you know you're doing, you have that need met if you don't have room and board if you don't have food and shelter the needs above that you don't feel safe so safety, finances love and belonging having a sense of self-esteem or self-actualization are much more difficult if these foundational levels are not taken care of so Maslow's hierarchy of needs actuates itself in that self-actualization that top level of the pyramid of this hierarchy in terms of human wellness do you have that sense of of esteem in your life so this is sort of like a psychological implication of our lifestyle design for pain for the living list if somebody is really really under a lot of emotional stress they may not be able to be living a pain free life you know they may just be stressed at their desk all the time and if they got counseling to work through some of the things that are root of that their desk job wouldn't be as painful yeah we find in our office what we end up finding is that this is really impacted by stress management because any one of these can be a source of stress even if you have even if theoretically you have them if you don't have the perception is there then you know what you have so what Quinn is trying to say and we see this all the time which is really hard it's getting a little bit off topic but there are some people that will be treating and they reach this plateau and they don't get 100% better and it's not because of biomechanics it's because of really jacked up nervous systems stress the body keeps the score our bodies hold on to pain and this is something that I think isn't talked about enough but it happens pain is not just physical so I think there's also just to point out there's a relationship a very easily seen and we see it a lot in our clinical work there's a relationship between anxiety and pain those two come in musculoskeletal pain that could be just nuts and bolts biomechanical stuff can be associated with anxiety a lot we see that big one so the main point that I really want to make on this slide as far as time's sake is that there's tons of things that you could do but I think the major point is that self-care sometimes isn't enough in that you need somebody to kind of set you on the right path so to speak that's actually kind of where our name comes from clear path our clinic is right down the street so once your body identifies these issues and you start the healing process you can then snowball that into your own care and that's our goal that's part of the reason why we're teaching this is that we want to empower you to keep your health long term and we'll be the piece maybe in the beginning of the day, alright let's do this let's reorganize this, let's reset this be on your way you know and that's whatever but the point is that sometimes it's useful to just get the ball rolling and then have the tools to take care of yourself I would also add to that that self-care is taking care of yourself self-care, self-maintenance essential and when somebody's really motivated in self-care we'll make a dietary recommendations, we'll make some recommendations about the types of activities a person's doing maybe they need to see a counselor and the more that a person engages in those things the less therapeutic intervention they need at all, you know or the therapeutic interventions that they do seek that they do receive take them much further than an individual who's just going to come into the clinic and say, I have back pain, fix me and I'm not going to change anything about my lifestyle that relates to my back pain but I want you to fix me a very different image of success thank you so much for coming yeah so if you guys have questions or anything that you have more inquiry about yeah I can go back a slide, what do you need I just can't see the things on the pyramid even when I go over half the much that like basic needs and like safety financial oh good idea I can look it up on Wikipedia so these are for you did you have a question okay I thought you had your hand raised alright oh there's two each so thank you where are you guys we're on State Street past the State House at the corner of State and Bailey got it so the address there is 147 yeah and we'll look forward to seeing you again on November 19 he's so excited about this one alright well we'll hang around for a minute if you guys want to ask any questions there are also surveys from the co-op here and if you wouldn't mind giving a few checkboxes on feedback that'll tell them how great that the 19th is projected to be but this is a clear path what's this one called clear path or resolving workplace body pain cool well thank you for coming we really appreciate it it was fun I broke a sweat it was great


Freedom! Today I wanted to talk to you about why the heck people like me so much. I was speaking to someone in our community the other day, and they pointed out that I was freedom famous. And I had no idea what they meant by that. After talking to them for about an hour or so, I began to understand what they meant. They meant that people gravitated towards me. They liked me. And in general, they just thought I was awesome, which is mind-blowing for me. Because for the most part, I just kind of fixate on the horrible comments and what people say, even though I know I shouldn't. Freedom, I'll be honest. I don't really understand why people like me, or at least I didn't before I started researching this video. But I asked a lot of people, and they gave me some answers, and I'd like to discuss those, and then give you some advice following that. Apparently one of the biggest things that people find attractive about me, other than my beautiful face, is confidence. The fact that when I go on screen, when I go on camera, I have a certain air about me, which is awesome. Thank you for all those who have noticed that. I've worked a long time to get that part of my persona down, and to convey it properly. But spoiler alert, it's all bravado. In my real life, I'm kind of a loner, like by myself, often a corner type person. This person that you see on camera, this is me, but this is probably the best version of me. Probably because cameras don't, like, you know, talk back or ask questions. This is very much a character that I play. Again, it's me, but it's probably the best version of me for this medium. For example, other characters or versions of my persona that I've played in the past. Hi there, Spitfire here with Game Mode 5. Today we're going to play Minecraft! End cards. Do they help build audiences into devoted fan bases? That and more on this episode. Those of you who have been following me for a while, or Freedom for a while, may recognize where those guys are from. They're, again, still very much me, but they're also me applied to whatever the channel strategy was at the time. Here on Freedom Central, there's not really much of a channel strategy. You could probably tell that by all the thumbnails and all the channel art. Yeah, it's not much of a strategy here. That lack of a strategy actually gives me a nice little sandbox I can play around in. I've done a lot on this channel. I've parodied everything from popular videos to different styles. I've done tech reviews. I've done all kinds of YouTube tip videos. And I've done it all while not taking myself so seriously. I guess what I'm trying to say in all of this is that my on-screen performance leaves much to be desired. And I have insecurities too. I am a person. But I have figured out ways to not necessarily show those on camera and be the best version of myself possible. The next most popular thing that I've heard is my sense of humor. Because I've parodied myself. I've parodied the YouTube meta. I'm mostly honest when it comes to freedom and my personal stuff. I don't really pull many punches and when I do pull a punch it's usually either because I really, really, really love my job. Or I really, really, really don't want to get involved in drama. Of course it's a joke about the loving my job thing. George has never asked me to pull a punch when it comes to freedom. Or on any other network or anything. He's been very supportive as far as that's concerned. But that doesn't necessarily mean that I don't have an internal monitor about what I probably should or shouldn't say. Also, I interact with the community. On Twitter, on Facebook, on InstaMamaGemmigra. Actually, no, not so much InstaMamaGemmigra anymore. Another thing that I've heard a lot while asking around is the fact that I evolve with the community. Many of you have watched me evolve as an entertainer, as an authority figure, as my job role here has changed with freedom. And I've also reached out and helped many of you on a very personal level as needed. And not necessarily with personal stuff. I just mean one-on-one. Sometimes discussing channel strategies, sometimes discussing channel growth things. Whenever I have time, I do like to reach out and try to help people whenever I can. Especially when I see a glimmer of talent and hope and awesomeness in someone's eyes. Also, if I can help them decipher YouTube analytics, that's a big plus because I like numbers. Some of this has to do with who I am. I'm a vlogger, I'm a gamer, I'm a son, a brother, a friend, a mentor, a tutor, a strategist, and I'm relatable for some people. For other people, not so much. This is what I hear from the community, especially when I start asking questions. It's an odd thing to think of. Why would anyone ever ask a question like, Why do you like me? I feel like a seriously weird pervy creepo when I asked that question. But I did it for you. So how does this help you? You knew I was getting around to that, didn't you? You're smart.  By dissecting the qualities that you feel yourself attracted to me or other YouTube personalities. It doesn't even have to be me. By dissecting and understanding these qualities, you can help figure out what it is that you can do to help build audiences in the persona that you display online. Again, I want you to be you. Just be the best version of you. Also, never be scared to look critically at who you are and how people perceive you. And never stop evolving your on-screen persona. That's the most important of all. Don't get caught just being dead in the water. Anyways, until next time, don't forget to like, subscribe, and do all those things that make us love our jobs. Also, be awesome to yourself and amazing to each other. And they pointed out that I was freedom famous. I didn't really understand what they mean, but...