Everybody forced here being 2022 contenders out to football hobby ten bucks half case number 15 random team style you find the results any Time at late sports cars. Let's go ahead and get started Got cave on tibido 900 points ramps everybody at the end Pure strong junior number 250 rookie ticket out of orange rookie ticket RPS orange for the Pats Orange McCaffrey Niners numbered to 50 first-class ticket Black Scope 6 of 25 Brock Purdy Jeff B Niners Didn't see any of these in the first case We'll get that mag for you Niners. That's awesome black Scope 6 of 25 Purdy first-class ticket 900 Browns David Bell crackdice RPS Cleveland 17 of 22 on the rookie ticket auto go. We got silver tyke one Thornton Pats rookie and silver Nick Chubb on the splitting image Points down and cook like Pierce Kurt Warner black Scope all-time contenders auto rams six of eight That's sick looking black Scope rams all-time contenders auto one or we got orange season ticket Najee Harris numbered to 50 for the For the Steelers in pink MVP contenders Rogers Packers to 75 George Pickens 9 at 25 Jags Trayvon Walker rookie ticket Throwback right 2012. I forget which one these are Yeah, 2012 right. Yeah throwback. That's pretty cool throwback contenders auto 925 Jags Trayvon Walker Phyllis Jones Jr. Rookie ticket on card auto RPS the Bears Got red Nick Chubb Browns to 175 and an orange Chris Jones chiefs X's and O's to 50 Jones James Cook Kingsley on a bar a Packers rookie ticket silver auto and a Drake London rookie ticket RPS Falcons nice card Season ticket cracked ice Kyler Murray one of 22 jersey number on the K1 Pink MVP contenders take one to 75 Giants Points cards. Well, we haven't seen that yet. Thankfully Khalil Shakir orange rookie ticket auto numbered to 50 for the bills and a variation Steelers George Pickens Rookie ticket RPS nice pickens red season ticket DK Matt calf Number to 175 Seahawks and orange Aaron Donald Rams to 50 X's and O's See ox taking her time on this one. Yeah Kittle a lava rookie base. Oh nice RPS to 149 Garrett Wilson Jets Very nice card jets on the red rookie ticket RPS Trey McBride Cardinals Red Jefferson Vikings the 175 and X's and O's blue DK Matt calf to 99 Seahawks CD Lam sauce Gardner rookie Pepe Williams rookie ticket auto silver Ravens and Saint's a lot of a rookie ticket RPS silver Silver AJ Brown Eagles and a silver Lamar Jackson MVP contenders Ravens That's cool blazing. I'm guessing he was pretty darn good then to Lawrence Kenneth Walker the third rookie ticket base Bucks K dot and rookie ticket auto and Broncos with a champ Bailey legendary contenders auto 17 to 50 Broncos champ Bailey Orange Jefferson Vikings the 50 5 out of 50 Season ticket and Derek Henry's silver X's and O's Titans Osa Datsun Chiefs rookie ticket auto George Carloftus Demption Tariq woolen rookie ticket auto for the Seahawks Tariq woolen Seahawks Red Timidow Giants number to 175 on the rookie ticket there and Rookie round numbers is Garrett Wilson and trail on Burks 9 out of 13 on the red white and blue mojo It's random that one too So sorry three points cards. They're all 900 random to everybody here Top three spots get them and top spot on the random between these two the Jets and the Titans Blue mo or red white and blue mojo to 13 Garrett Wilson trail in Burks Three and five eight times on each. Good luck. All right points again top three. We'll get points here 900 a piece one two three four five six seven and eight Lions Texans Falcons and for the round numbers One two three four five six seven and eight going to the Jets All right, that'll do it y'all we got another half case coming up


Old school wrestling fans, you remember the faction that had all the glory, success and gold. Being the king of the hill, the symbol of excellence, oh yeah, the four horsemen. Just like the saying of nature boy Rick Flair, to be the man, you gotta beat the man. Well for the last 14 seasons, the Johnson Central Golden Eagles have chopped their way and put the punishing figure for leg lock on a lot of opponents. Matney Mania has been running rampant in Painesville. Jim Matney has turned around the Golden Eagles into a class 4A well oil machine. Since Matney took over, Johnson Central has a record of 145 wins and only 34 losses. The last five seasons, the Golden Eagles have compiled a record of 60-8. Jim Matney squad is looking to give back to the championship game for the fourth consecutive season and take the class 4A belt off the waist of Franklin Simpson. Matney talked about what happened in last year's championship game and also how his program can no longer fly under the radar. Very few teams in the history of the state, as a county team, has been to the state championship four years in a row. Stay healthy is what we learned more than anything. But be prepared and know your opponent and I think more than anything we were a little bit overconfident because we had played in the year before and I think that as an athlete and as a coach that you have to learn to respect your opponent. And one of the first rules I learned as an athlete is never ever underestimate an opponent. Honestly, I feel like we're just starting to pick up, you know, this is probably the first year that we've had big numbers. Our numbers have always been a little bit smaller due to proximity where we're located and there being other schools in the area. But I think our program is now growing to the numbers that I had hoped for and was expected when I got here. Well, I think it's a good thing and it's a bad thing. You know, as a young coach, I experienced what it was like to be the underdog almost every game and nobody looked for you. And really it enabled us to slip in and have some great upsets when we were flying off the radar. And when I first came here, I think we were still off the radar and we were able to upset quite a few teams that just didn't expect it. Now there's not really upsets.  Logan High School's David Earley still has two years of high school basketball remaining. But Earley's collegiate basketball future is also on the horizon. Earley, the 6'4 all-state guard, received a Division I offer this past week from Ohio University, a mid-American conference school located in Athens. It becomes the fourth school to offer him a scholarship. Earley had also received offers from West Virginia, Marshall and Duquesne. Now he led the Cardinal Conference last season in scoring at 22 points a game and had many big games including back-to-back 39 point performances at mid-season. He was fourth in the league in scoring two years ago with a 20 point per game average. Logan was ousted in the Class AA Regional Co-Final at Winfield last season as the Wildcats went down 55-50 to close out its season at 16-10. With many players back from last year's squad, the Wildcats are expecting a big season during the upcoming 2018-19 campaign. Earley was the second-team all-state selection last season by the West Virginia Sports Riders Association. Two years ago, in his freshman season, he was special honorable mention of all-state. All the Cincinnati Reds on how difference a week makes after being manhandled by the Pittsburgh Pirates coming out of the all-star break. Evidently, the Red Legs have rebounded as they have throttled National League Division-leading Philadelphia by taking three out of four. The Reds have now won five of their last seven. Luis Castillo hurled seven innings of shutout baseball. Here's manager Jim Regelman. He was really good. He had it all working today and, you know, that's a very good lineup he's facing over there and to throw zeros up there for seven innings, that's very impressive. They got a good club, you know. They're starting pitching. We didn't see NOLA or Arietta, but the four guys we saw all through very well. So, you know, you can see why they're in the first place with that pitching and, you know, a nice lineup like that, they're going to be tough. It's going to be tough for other clubs to overtake them. That's Lucas Sports, EKB-TV News will return right after this.


Military sniper dates from the time of the Revolutionary War. Since then, snipers have been employed in every war and conflict. During our Civil War, General Hiram Burton helped perfect the techniques that snipers use. World War I saw German soldiers use high-powered rifles with telescopic sights. During World War II, the United States armed marksmen with special M1s and M1903 Springfield rifles to conduct sniper operations. When World War II taught us that a sniper is a weapon of opportunity and a typical rifleman cannot be assigned the sniper mission. Every marksman is not a sniper. Every sniper is a marksman. During the Korean conflict, Army and Marine Corps commanders failed to appreciate the techniques and capabilities of snipers. As a result, a sniper school was founded by the United States Army Infantry School in 1955-56 to pass on these lessons learned. It was noted that the way a trained sniper is the best protection against enemy snipers. They must be experts with specialized weapons and combat skills. Also their commander's education in this area is vital. The sniper program was short-lived, but Vietnam revived the need for trained snipers mainly because of enemy forces in Vietnam, demonstrating the effectiveness of sniper employment techniques under varying tactical conditions. Additionally, United States snipers in Vietnam used 2.3 rounds per kill versus thousands of rounds per kill expended by conventional units. For these reasons, the Army conducted sniper training courses and educated commanders at all levels on sniper employment. During the 1983 Grenada Operation Urgent Fury, Army snipers were successful against enemy mortar positions at ranges up to 800 meters. During the recent action just cause in Panama, the longest confirmed kill documented was 925 meters. Snipers in Panama accounted for at least 10% of all casualties and were instrumental in intelligence gathering and security, especially around the Papal Nuno. The role of the modern sniper team is to enhance and augment means of eliminating the enemy. The sniper team is unique in that it is the sole means by which a unit can engage point targets beyond the effective range of the standard service rifle. Although sniper employment has evolved from one conflict to another, certain factors of proper employment of snipers remain constant. The sniper delivers long-range precision fire on key targets as well as collecting and reporting battlefield information. Snipers can disrupt enemy movement, observation, and infiltration. They can also influence enemy actions and cause fear, confusion, and lower morale. Sniper teams should be employed directly under the commander or sniper employment officer. They must know his intent, maneuver, and fire support plan. The sniper team must be allowed to choose their own positions to ensure clear fields of fire and observation. Sniper missions can't be tied to rigid timetables nor employed so close as to draw enemy fire, but close enough to deliver fire on enemy targets. The number of teams employed in an operation will depend on their availability, the expected duration of the engagement, and the enemy strength. Snipers must be employed ahead of any anticipated movement so as to avoid detection by enemy forces. They also should move with a security element, either squad or platoon, to allow them to reach their position in less time. Plus, the security element provides a reaction force if the team is compromised. Sniper teams are affected by MET-T factors as other units are. Snipers play a major role in offensive operations to destroy the enemy's will to fight and by eliminating enemy targets that threaten the success of the mission.    They also provide flank protective fire at targets that threaten an exposed flank and dominate key terrain. Snipers and the movement to contact may move with the lead element, but should be kept with the reserve in order to be deployed effectively. They should never move with the point element. Also, snipers should be employed 24 to 48 hours prior for all offensive operations. This allows them time to do their job more effectively and gather information on the enemy and dominate key terrain to prevent surprise attacks. The sniper's role is limited in a mounted attack. However, when the unit dismounts, the sniper team can be employed to support the assault. During a raid, sniper teams can either be employed with the security or support element or used in both elements to cover avenues of approach and escape into and out of the objective. They also cover routes of friendly withdrawal and provide long-range fires on the objective. When they're employed defensively, snipers will shoot specific targets that will cause the greatest hindrance to the enemy's advance, such as covering minefields, obstacles, and demolitions. They can eliminate enemy reconnaissance elements, engage enemy vehicle commanders exploding turrets, and to tank teams and OPs. Snipers can also place precision fire on enemy crew-served weapons and enemy follow-up units. Finally, in a reverse slope defense, snipers can provide effective long-range fire from positions forward of the topographic crest with security elements or on the crest of the rear hill to provide intelligence and support with long-range fire. Sniper teams also play a key role during retrograde employment. During delay in withdrawals, snipers can cause enemy forces to deploy prematurely by inflicting casualties with accurate long-range fire. For the sniper team, mount environments present difficulties not encountered on the battlefield. Streets and highways do not necessarily dictate good observation points or fields of fire. Structures and their surrounding terrain are more significant. Sniper teams need not be deployed in a city to accomplish their objective, but from a vantage point such as a hilltop outside of town. The sniper's observation and target detection capabilities combined with their precision fire give them a major role in this type of combat. Building interiors and underground passages are the best routes of movement since movement through the streets is quickly detected. In the urban environment, snipers should be positioned in the most inconspicuous settings. While masonry buildings are desirable for their protection, the main concern should remain each position's anonymity and the protection it provides. Another consideration for sniper positioning in the urban setting is the field of observation available. A long-range field of fire and all-around observation is desirable. As fields of fire are often obvious to the enemy, sniper teams should muffled the sound of fire as best they can and conceal the muzzle flash of the rifle. Shots should be aligned through openings and adjacent buildings or through funnel-shaped holes in the wall with the large end of the funnel at the room's interior. Engagement ranges are shortened by street to street and building to building fighting. However, snipers in mount offensive and defensive operations will engage primarily the same targets as those in the field. Another function of the sniper team is counter sniper operations. These operations must be thoroughly planned as this is basically a battle between two highly trained sniper elements. The first task in a counter sniper operation is to determine if there is indeed a sniper threat. Have enemy soldiers been spotted wearing special camouflage uniforms and carrying long barrel weapons with mounted scopes, bold action receivers, or are they carrying weapons in weapons cases or drag bags? Another indicator of enemy sniper activity is a unit may have had single-shot casualty of key personnel. Also, there are marked decreases in enemy patrolling activities during these single-shot reductions and have unit personnel detected reflections of light off optical lenses. Enemy sniper activity would be indicated through intelligence or by recon patrols reporting small groups of 1 to 3 enemy personnel through visual sightings or tracking. Finding single-expended cartridge casings like those used by enemy snipers would be still another indicator. Once it has been determined that an enemy sniper is operating in the area, the sniper team then will determine the best method to use in eliminating the enemy sniper. The team will determine any pattern that might have been established and conduct map records and study aerial photos to determine travel patterns. The sniper must ask himself, how would I accomplish this mission if I were he? Once a pattern has been established, the sniper will determine the best location and time to engage the sniper. He should also request the following actions. Coordination of routes and fires with the unit in the area, additional fire support, additional sniper teams for mutual supporting fire, and some of the bait likely engagement areas to deceive the enemy sniper. One example would be the use of a mannequin and a ghillie suit placed in an open area in order to entice the enemy into engaging it. This will give the sniper the opportunity to detect the enemy's location. All of these elements should be in place no later than 12 hours prior to the expected engagement time. Always keep in mind that during a counter sniper operation, the sniper must ignore the larger battle going on around him. His only concern must be to concentrate on his one objective, to destroy the enemy sniper. When an enemy sniper is operating in a unit's area, they must employ passive measures to defend against sniper fire. These are, 1. Breakup routines don't follow a set pattern. 2. Conduct all meetings under cover. 3. Cover or conceal all equipment. 4. Remove rank insignia from helmets and collars. 5. Increase observation. 6. Do most activity during limited visibility. 7. Do not let the enemy know you are aware of him. And 8. Brief patrols to look for single expended rounds and different camouflage materials. A strong point to remember in counter sniper operations is not to overlook women. An estimated 50% of snipers in many third world countries are women. Patrols and OPs should not be misled if they see a woman with a scoped rifle. She is a deadly opponent. Due to the fact that sniper skills are very perishable, they must be practiced as often as possible. One way is through the utilization of a sniper sustainment program. This program will provide the individual sniper or sniper team an opportunity to sustain their skills in both marksmanship and field craft on a regular basis. Units should try to develop a sustainment program that will require the sniper teams to re-qualify with their sniper weapons on a quarterly basis. In conjunction with the marksmanship training, the sniper would be required to participate in field craft training. This training would be approximately one week long, and units should plan a sniper emergency deployment readiness exercise, which should be 24 hours long. As a minimum, the emergency deployment readiness exercise should require the sniper to engage targets with the sniper weapon on a field fire range, participate in a concealed movement exercise, and negotiate a day-night land navigation course. An example of a five-day sniper sustainment course would consist of the following schedule. On day one, observation and target detection. Range estimation, movement techniques, select sniper team routes and position, select sniper team employment, forward observer target sighting, identify threat uniforms and equipment, basic land navigation, both day and night training, range card, log book, and field sketch. Training on day two should consist of effects of wind and weather, basic marksmanship both aiming and sighting with iron sight, and auto-ranging telescopes, engaging moving targets. Zero, iron sight and field fire, zero ART scopes and field fire, keep in memory games. The third day of the sniper sustainment training program should consist of keep in memory games, one half-of-class field fire with mover and snaps, night fire, half-of-class field craft, range estimation, target detection, concealment, and concealed movement exercises. Day four should consist of a switch of classes. Field fire goes to field craft and field craft to field fire. And finally, day five consists of the following, a rotation of the teams from AM to PM during training activities. One half-of-class record fires with movers, the sniper team calling their own wind, and the other half-of-class goes to field craft. Range estimation, target detection, and concealed movement. This will complete the five-day sniper sustainment program. The sniper teams should be afforded every opportunity to thoroughly practice their skills. Now, though, what you've seen in this presentation is only a guideline to follow, remember to take advantage of any occasion that will lend itself to further training. The sniper has special abilities, training, and equipment to do this job at the highest level of perfection. This perfection must be achieved before a sniper takes part in combat operations. One shot, one kill, United States Army snipers.


I'm passionate about well-being and change and I think education is the way to successfully change things starting with young people and working your way down. It is so friendly, I've met run groups, I have some of my best friends are from my degree, I just got back from a trip over in New Zealand with three other PE teachers who I didn't know. I've also lived on college here, I play sport, Newcastle's home now and I think it's just that friendly community vibe where everyone's up for a chat and it makes it feel like home. I absolutely love my practice experience. I went back home to where I grew up and I loved it. You had the ability and that's where I kind of realised how many lives you can touch.


Hi friends, welcome back to my channel and a very special welcome if you're new here. My name is Jen. I'm a certified weight loss and nutrition coach and it is Saturday, so it's grocery haul day. I have a massive, massive haul for you. We were out of literally everything from Costco and I've been putting off going. I wanted to make it through the holidays, make it through Valentine's Day and so I decided to go ahead and head to Costco and I also did some shopping at my local grocery store as well. Lots of great deals, new food finds, so if you're excited, give this video a big thumbs up. Subscribe if you're not. Turn your bell on because I do a grocery haul every Saturday and I actually upload five videos every single week. Check out the description box down below where you will find nutrition coaching. I do offer personalized macros and calories. This is what I follow to lose 140 pounds and maintain that weight loss for over a year. I also have one-on-one coaching for accountability. Questions are to talk with me directly. Links and discounts to my favorite things and come to our Facebook group. It's free and we would love to have you. So let's head into the kitchen for this massive grocery haul. So here is everything that I picked up for my massive haul from Costco. $400 later I'm out of that store, which is insane. But what you don't see is a case of water and a case of Gatorade Zero. So we needed paper towels and Bounty was on sale so it was actually cheaper than the Kirkland brand. So I picked that up and then we always buy these when they come back in stock, the little set of four. Amen Flame because we use these to light candles and things in our house. And this was only $7.89, which at my local store, each one of these is like $5. So that's a really good deal. And then I did get Troy this really nice golf shirt from Callaway for Valentine's Day. I didn't get him anything other than a card and I saw this and I thought that he would really like that. So I picked that up. This is something new. I've never seen this before. This is from the brand Lemon Perfect and this is Hydrating Lemon Water. There's original lemon, dragon fruit mango, peach raspberry and watermelon. Zero sugar, organic, only five calories each. And I thought this would be really nice because it does have electrolytes and things in there. So it's perfect post a workout. I want to say it was just under $18 for 15. So a little over a dollar a bottle, not bad at all. I got some more peanut butter for Troy. We still have almost one full container but I don't plan to go back to Costco for at least a month or longer. So I picked that up. A few people in my Facebook group mentioned how amazing this is. So I decided to go ahead and grab it. The macros on this is so good. It's only 120 calories per serving, five grams of fat, 19 grams of protein and the only seasoning in here and the only ingredients is beef sirloin, steak seasoning, sugar and sea salt. So this is grass fed, grass finished meat. So I thought that would be just a really easy lunch or dinner. It's fully cooked, ready to go and you guys have been raving about it. So I'm excited to try that. And then I did pick up a big bundle of bananas. I've been really into bananas lately. I also grabbed toilet paper per usual from Costco and bought a lot of dog treats. So they had these dog delights, duck sticks. All of these treats have a really good ingredients. These were only 12.99. So I went ahead and picked up two bags of those and then they had this natural superfood stick, salmon and mango, also really good ingredients made in the USA only 9.99. And then they had beef liver strips. So I thought my dogs would really like that. It's 100% beef liver, no fillers, single ingredient dog treats. So I grabbed those. There's one more that I'll show you when we move to the other side of the hall. I really like these Amy Lou chicken breakfast sausages. These are on coupon as well. Perfectly clean ingredients, 12 grams of protein, 130 calories and three links. So this is going to be perfect for my protein bowl that I love to make. And then I did grab English muffins because you get four packs for $9. So that's a really good deal.  So we'll definitely go through those. I just typically throw a pack in my freezer. It was out of quinoa and you can't beat the price at Costco. This huge bag's only 8.99 and it's organic. And then this bread Troy really, really likes. So this is a Sara Lee artesano, artesano. I don't know how you pronounce that bread but it's super, super, super soft. So I grabbed that for him. One loaf will go in the freezer and one loaf into the bread box. And then I also grabbed tortillas for him. I do the same thing with these. I throw one pack in the freezer and when he's ready they're in the freezer ready to go. And these are, I want to say $4.79. And I just mentioned how expensive tortillas were in my last grocery haul. So that deal I couldn't pass up. I also did a restock on Kleenex because since I've been sick I've literally went through a box of Kleenex every single day. Oikos triple zero yogurt is on coupon. So I grabbed it. I like Oikos and Chobani zero sugar. Those are my all time favorites. So I couldn't pass that up. And then I grabbed this for my yogurt. So this is from the brand Seven Sundays. It's a real cocoa, 100% real food, no refined sugar, gluten-free, grain-free sunflower cereal. Now the guy at the register said he's been seeing a lot of people buy this and he asked if I tried it and I told him no. But I thought this would be perfect to top my yogurt. So one cups, only 150 calories and it has four grams of protein. And look at these ingredients. Cassava, upcycled sunflower protein, dates, coconut oil, cocoa powder, coconut sugar, vanilla extract, sea salt. That's it. So you can have this as cereal or what I'm gonna do is just put maybe a quarter cup on top of my yogurt bowl. It'll give me a gram of protein but it'll be a really nice chocolatey crunch. I'm super excited about that. I wanna say it was 9.99. I also grabbed a restock of my Chosen Foods mayonnaise. Nice clean ingredients. We love that mayo. And then I also got the Chosen Foods avocado oil spray. That's my favorite. I grabbed some more bounce fabric softeners and tied pods. They had a thing where if you bought both of these together you got a $10 gift card. So couldn't pass that deal up and we actually needed both items. And then I picked up another one of the Cascade dishwasher detergent. This is what we use. We don't use the pods. We actually prefer the gel and we're about halfway through ours. So I grabbed that and then one more dog treat over here are the doggy delirious turkey and sweet potato biscuits. These have nice clean ingredients as well. They're all natural. They're actually human grade, which is crazy. And you get 170 of them for a 9.99. This was a new find. This is from the brand Truffettes de France. And it's the white chocolate raspberry truffles. Look how good those look. But look at this macros. Six of them for 190 calories. So I thought I would just have maybe one or two as a sweet treat. Pretty darn good ingredients as well. And I do love a white chocolate raspberry. These were also 9.99. Troy loves the yasso bars. So I grabbed that. That's on coupon as well, 7.99 for 15 bars. And you pay 5.99, 6.99 for four or five bars at the grocery store. So if you like the yasso bars, that is the only flavor they have. But they're on coupon right now. Also on coupon are the Elani Munchies protein shakes. These are 11.99 for 12. So killer deal, 20 grams of protein, 140 calories. These do not have caraguin in. So if you are mindful of caraguin in, Elani is a great option. And then lastly is two two packs of the four beans salad. This is Troy's very favorite thing. 8.99 for two of them. Really great deal. So that is everything for this massive, massive haul from Costco. So here is my grocery haul from Fry's, my local Kroger store for the week. I have some new food finds and I got some amazing, amazing deals. So let me show you what I picked up for the week. The thing I needed was some chicken stock for a couple of different dinner recipes. And I had a coupon from Fry's for the brand Kitchen Basics. I've actually never used this brand before, but chicken stock is chicken stock. And then I did stop by the reduced bakery section. I found these Apple turnovers. We like to have a sweet treat on hand. Troy likes to have these. I like to have these. So we stopped by their bakery section. And then I also found the lemon, half of a lemon, butt cake for 50% off. So it was like $2.50. And I wanna say that these were $2.25. So really, really good deal if you can find some reduced bakery items. And then we know that I've been sick. So I picked up a few more medicine things. Some more of the Ricola lemon mint sugar-free cough drops. These are my favorite. I really, really like these. And then Rachel, my girlfriend recommended Zicam. So I decided to get the rapid melts. Now, I don't know if this is going to work since I'm already full blown into my cold, but I picked them up. That way we have them in case we get a cold again, which knock on wood we don't. And then I did a refill of my Dayquil. Though that has been a staple for me as well. I also was completely out of cocoa powder for baking after I made my protein brownies this last week. So I did a restock of cocoa powder. And I'm also out of sweet relish. And I like to put sweet relish in my tuna salad. And I've been making tuna salad and egg salad a lot. So I grabbed a refill. And then another big stack of paper plates. I also had a coupon for the Kroger brand of paper plates. I needed some crispy rice cereal for my meal prep. I'm making this really good kind of chocolate coated crispy rice bar. Stay tuned for what is on my menu for dinners and what you'll see in Monday's meal prep right after the grocery haul. Killer deal on meat. They had so much amazing reduced meat. There were quite a few people that are picking it up. So I quickly grabbed the things I wanted. This is a two pound package of 93.7 ground beef for $4.90. That is an incredible deal. I picked up two. There were four and a lady already grabbed two before I could get there. So I picked up the last two of those. And I also saw these 93.7 beef patties. I like to have these on hand for a quick, easy lunch or dinner. These were 584. And then I did find a pack of 96.4 ground beef for 5.27. And I love the Loras. There's no antibiotics, no weird ingredients in the Loras beef. And this is 92.8 for $5.60. Sometimes I can get this a little bit cheaper but I still grabbed the two that they had reduced. And then they also had a couple pounds of 85.15 organic ground beef for $4.49. And I actually had an additional dollar off coupon. So that was a steal. So I picked up two of those. This is the cut of ground beef that I use for Troy. So I always like to have that on hand. Don't sleep on your meat section at Kroger resource. Definitely check them for any reduced meats. Two gallons of 1% milk for Troy for the week. He does typically go through a couple gallons every week. And then I got a lot of cheese because we're completely out of shredded cheese. So I have one of the reduced fat Mexican blend. I actually need that for my meal prep. And then I needed mozzarella cheese as well.  I really like sharp cheddar cheese. So sometimes I like to use the Mexican blend. Sometimes I like to use sharp cheddar.  I needed cubed ham for a dinner recipe. And I actually had a coupon for this brand. So that was perfect timing to pick that up. I also had an expiring coupon for the private selection beef patties. So I got these for Troy. They're just frozen hamburger patties. We like to throw these on our Blackstone grill. We grill up turkey burgers for me. Sausages, patties for him. So I picked those up. They're in the freezer section. So I will just throw them in the freezer until we need them. I also was completely out of baking soda. So I did a restock of that. And these were new. So they actually had light and fit, Oikos and these two good. All two good yogurts are 99 cents when you buy five. So I picked up five. I'm so excited to try these. They are like the Chobani Flip, but the two good brand. So this one is Banana Dark Chocolate Honey. And then I got two of the Strawberry Dark Chocolate Almond and two of the Blueberry Oatmeal Crisp. Six grams of sugar, about 130 calories and 10 grams of protein. I am seriously so excited to try those out. I definitely want to try the Oikos and the light and fit as well. Let me know in the comments if you tried them and what you think of them. No surprise to anybody. A refill of my Simply Hash Browns. I love these for my breakfast protein bowls. I do have a reel on Instagram on how I make my protein bowls if you want to know exactly what I put in them. I also needed some whole milk for a recipe and then whatever is leftover Troy always just drinks the remainder. I needed some frozen mixed vegetables for my lunch meal prep and some frozen broccoli for a dinner recipe. Baby spinach for a couple of recipes. Basil, I love fresh basil. I even like to chop this up and put it in my salad. It just adds such a nice flavor. And then right now at Kroger stores these big packs of blueberries are $1.99. That's an incredible deal. So I had to go ahead and grab two of those. Cherry tomatoes, this is also for a dinner recipe. A couple of yellow onions and a red onion. Their red onions were huge. This is literally the smallest one that I could find. So we are gonna have red onions for days. And then I needed recipe potatoes for a dinner recipe. So I picked up four and lastly some celery. I needed it for a recipe and I like to do celery and peanut butter or celery and dip. The only other thing I picked up from Kroger is two 24 packs of Diet Coke. Their Coke brand 24 packs are $8.99 which is a great deal. So I picked up two of those for Troy. So here's what's on my menu for the week. I'm using a new shopping list meal planner. I don't like it as much as my other one but the one I had before is no longer available on Amazon. So I just kind of jotted down what's on my menu for dinners here.  And then for my breakfast meal prep I'm going to be doing cottage cheese egg bites. I'm actually really excited for these. Nice high protein breakfast. Lunch is going to be chicken pot pie soup. Also soup sounds really good and then for a dessert or a snack I'm making homemade crunch bars. So these are kind of like a chocolate covered peanut butter rice crispy treat. Really excited for those two. So stay tuned for all three recipes in Monday's meal prep. Thank you for joining me for this week's massive haul. I hope you enjoyed seeing everything I picked up. For the week I feel really good to be restocked on our Costco staples. Again, really good deals, new food finds. It was a great haul. So if you enjoyed it, give it a thumbs up. Subscribe, turn your bell on so you never miss a future of video. And don't forget to check out the description box for nutrition coaching, links and discounts to my favorite things and come join our Facebook group. We'd love to have you. Happy Saturday, friends. Have an amazing weekend and I'll see you in the next one.


I want you to do me a favor very yet.


How to stop absorbing the Narcissist energy. How to not let the Narcissist affect your energy. How to stop giving away your power to the Narcissist. When you are around the Narcissist, you might feel as though they are draining your energy. You might feel sad, confused, tired or sick. You might have tension in your face, throat or other parts of your body. You might have a dry mouth. You might feel as though it is difficult to breathe. You might start developing negative thoughts and negative ways of thinking. You might develop a mindset of feeling hopeless and as though nothing could ever be enough. You might develop chronic stress, anxiety or depression. These are the kinds of symptoms that you might experience when you are around the Narcissist. Emotions are very contagious. We often mimic each other's emotions without even realising it. Whether the emotions are positive or negative, they can be contagious. The more someone expresses their emotions, the more likely it is that you will then notice their expression and then mimic their emotions. It has been said that it is easier to catch an emotion than it is to catch a cold. The difference with catching an emotion is that we often don't realise it and we assume that the emotion belongs to us. We don't realise that the emotion might have been transferred from someone else. When you catch the Narcissist's negative emotions and absorb their negative energy, it can lead to sadness, fatigue, stress, anxiety and depression. You might have been positive or in a good mood before interacting with the Narcissist. When you are interacting with them, you may notice a feeling of heaviness, a feeling of great density or thickness, of great intensity or force that just seems to bring you down. It is as though you have been brought down to their level, their frequency and no matter how positive or high energy you are, you can still be brought down. Negative energy seems to have a greater density or thickness, a greater intensity or force. No matter what you do, it feels as though you are being sucked in. It feels as though you are being pulled down to their level, their frequency. Sometimes there can be certain topics that people are talking about that then affects your energy and lowers your mood. Other times they don't even have to say anything. You can feel it just from being around them. You can just sense their energy and that is enough to bring you down. That is enough to make you feel stressed, anxious or depressed. You cannot have power over the Narcissist energy. You cannot control the vibe that they are giving off. But one thing that you can control is your own mind. You have the ability to choose or decide what something means to you.  When you let the Narcissist energy affect you, when you absorb their energy, it is because you are matching the condition that they are in at that specific time.  You feel as though it is becoming a part of you to avoid absorbing the Narcissist energy. You need to remain in your own energy. You need to be the cause rather than the effect. Remain in your frequency. Remain in your good mood. The Narcissist will be unable to partake and they will be unable to bring you down to their level. So then they will be forced to leave the interaction. The disagreement or argument will be unable to continue. If you are dealing with a toxic or negative person, they will have to match your frequency or energy state to continue the interaction with you. Emotions and energy are very contagious. Our emotions and energy are very contagious to other people. It's not always about what you say or even how you say it. It's about the energy underneath the words that you are saying. If you focus on staying in a good mood, laughing, smiling and just having a good time, at first they might be resistant to your positive energy, but eventually they will catch your energy, your emotions. Your energy will transfer onto them when you are interacting with someone. Whoever has the most certainty about something has the power. Whoever has the firm conviction that something is the case. Whoever is the most confident has the ability or capacity to direct or influence the behaviour of others and the course of events. Their frame, their rigid structure is unable to bend or be forced out of shape. It is not flexible. It is not able to be changed or adapted. So it then has power over who is leading the interaction. Remain grounded in who you are. Remain steady or balanced rather than shaking or moving. Choose in accordance with wisdom or prudence. Be at the cause rather than the effect. Give rise to action. Be committed to a principle, aim or movement. Be prepared to defend or advocate your objectives or interests rather than being a result or consequence of an action or cause. You don't need to change their negativity. Change the way you think about it. Don't even label it as negativity. When you label someone as being negative, you are giving them power over you. You are stating that their negative energy has the power to affect you. Which means that you are at the effect rather than the cause. Change the way you think about it. Change the way you respond to it. Choose to have control over how you feel. Choose the direction of the conversation. Instead of mashing their frequency, remain in your own frame. And they will be forced to either match your frequency or leave the interaction. You don't have to resonate with their energy or emotions. You don't have to resonate with their frequency. You don't have to resonate at the same level or way of being as they are.  If you choose to remain in your own frame, in your own frequency and you are certain that it is the state of being that you prefer or the state of being that you resonate with. You are no longer absorbing the narcissist energy. The power is within you. You have the power over how you think and how you feel. Be at the cause rather than the effect. Thank you for watching. I hope this video resonated with you. Please like, comment, share and subscribe. Click the bell icon to receive notifications for my future videos. If you would like to donate, my PayPal link is in the video description. Coaching inquiries, you can email me at nazfavicoaching at gmail.com. Check out the merchandise in the nazfavistore where you can purchase your own nazfavitea shirt, tank top or mug. The link is in the video description. Thank you for watching and I'll talk to you soon.


Yn i. Here is our speaker, he promises to be short and provocative. Right, although he's tall. So there you are. Hello and welcome to my talk. My name is Amran. A bit of background about me. I was involved with London Hack Space a few years ago now, I think. I was one of the core participants there. Then I moved on to Amsterdam and helped to find the Hack Space there called TechInc, as well as being involved in the EMF organisation for 2012 this year, ac byddwch i'r Fhack-maeg gynnal y Gweithloedd. Rwy'n ardal i'r perddig iawn i'r ffogolau byddwn i'r gwaith gweithio. Fe wnaeth amgylchedd mwy ffogol, a rydyn nhw'n fwy ffogol yng Nghymru ac nesaf i'w ddefnyddio'r awdurdod a'r fan yw i'ch gweithio dwi'n gweithio i Saidro fi o wneud o siaradau o fewn i'r berthynas. Ond weig i gyd gilydd eich gweithio, ond mae eich Llywodraeth eich gweithio iawn. Y Llywodraeth eich harvieteidio am 50 hy sphereau ac yn cynnangb ac yn gweld yn ni roedd. Rydym ni'n gweld maes ei gweithio – y Llywodraeth Llywodraeth – pan oedd y cybl sydd gydag am ent os ym Llywodraeth. Mae mae'n hefyd yn y gweithio ar gyfer peolwyr yllwanneu, ac mae'n gyfer cyflwr y Prifysgol, gennym ni'n hefyd i hyffordd y bydd ymyst yn y Llywodraeth. Mae'r cyffredin acysbysg, roedden nhw'n gweithio'n ymwneud o'r cychwyn, a'r cyffredin ar y cyfridgau ar y cyfridgau 60-rhyw sydd yn gweithio ar y cyfridgau a'r cyfridgau.  So mae'n cael ei fod yn ein gweithio. Mae'n rhoi'r cyfnodd ysgrifethau gyda'r feddwl yng Nghymru. Mae'n gyfnodd yn ymgau, yn gweithio'r cyfnodd. Mae'r cyfnodd yn gweithio, a'i gweithio'n cyffredinol i'r cyfnodd y gwaith a'r cyfrifau. Fe wnaeth eich gweithio'n gweithio o'r cyfrifau a'r cyfnodd wedi'u gweithio. .. Alors there are two aspects that most people can agree on. Firstly it's a shared resource for all the people who are members of the hackerspace. Things like tools, a physical place to have workshops. And the second aspect is skills and knowledge sharing. You go there and you meet people from different backgrounds who do different things, whether it's in electronics or radio or programming or woodworking, metal working. Felly, felly, oherwydd, y cyfnod i gael i ddechrau'r gweithloeth Lundiddor, y gallai 1,000 gweithio, mae'n gwych chi'n meddwl ystod. A, yn fany, rydych yn gweithio'n gweithio'r cyfnod ac mae'n gallu ffyrdd i gael ei gweithio'r gweithio ac yn gweithio'r gweithio'r gweithio'r gweithio'r gweithio'r gweithio. Mae'n gweithio'r gweithio'r gweithio'r gweithio. correcting this days is more of a privilege than anything else. The hake scene is possibly less diverse in the tech sector, which has we know is very male orientated It's a bit of achievement in itself and I have wondered for a long time why that is and what kind of aspect of a hacka space or the general movement as a whole is causing that. If you look to other countries outside of Europe, places like India tend to have a high proportion of female engineers as students than places like the UK or America. For me that suggests there's a possible cultural problem here with the scene itself, both in the tech scene and the hacker scene. The real tricky bit is we have hacker spaces and we advertise them openly to everybody. Why shouldn't they appeal to everybody but why isn't everybody turning up? I think it is down to cultural problems. There's a few and this is not all of them and this is not even some of them. They vary from place to place. You're going to find different problems with different people. A lot of it is personal, some of it is political. One of the main ones that gets shoved in the corner is harassment. I'm not talking about the sexual harassment where a female member comes in with a burrito and some kind of offhand joke is made about it. That's kind of obvious, right?  But there's a lot of subtle harassment where for instance I've been targeted by an individual over a year, maybe more. Everything I've said, everything I've suggested has been kind of taken down or brought down a level just because they have a particular problem with me that they're not willing to kind of solve. But it's not just interpersonal as well. It can spread to a group and a group can kind of affect a whole community within the hackerspace in that sense. One of the good examples of that is the Women's Only Knights at Tech Inc was a kind of a victim of that. I'm sure there's lots of other examples in other hackerspaces but I'm not going to talk about hackerspaces that I wasn't involved in. The non-obvious harassment is really tricky to deal with, not only to identify as a problem but also to solve. I'm not going to try and suggest too many solutions here. Today I just want to talk about how we can recognise the problems that we have. There's also a level of entitlement that comes with certain sectors of community in a hackerspace. You have the people who volunteer quite readily. They do a lot of infrastructure work maybe. People who don't want to get involved with the messiness will give them a bit of a pass if they get into a bit of trouble because of that person they always help out. They always do something so it's kind of okay. They're not doing any kind of harm. In fact they've done a little bit of good but harassment can affect people quite personally at a very deep level without you even realising it. Especially with hackerspaces attracting people who are not necessarily how to phrase this. People who are kind of sensitive or maybe having some mild mental health difficulties. I'm sure we all know people like that within the space that we kind of frequent. And this kind of entitlement kind of leans into another aspect which is the tyranny of the structuralist which is an essay written about the feminist movement back in the 60s I think it was. Where you have power structures because people have a knowledge which isn't shared or they're in charge of a process which isn't written down.  And the people in charge can also develop some bad habits like using confrontation to establish their hierarchy. It happens a lot in the wider community certainly people like Jake Appelbaum who's almost famous for doing that standing up in the middle of a lecture and insulting and harassing and accusing people who are talking about whatever his project is at the time. And there's also a massive sense of elitism as well which is when you go into a space and you want to learn about Linux say and you want to put on your computer suddenly there's like a whole room argument about which a distribution is the best. And there's like three or four people who are kind of going well this is the best this is the best this is the best and you don't know enough about this and I do and that's my power I know more than you technically. It's the privilege of knowing something and it's exploited again and again and again whether it be electronics will it be software. And it creates a barrier to entry because if you're not if you're not considered on their level who do you go to help for who do you kind of learn from where does the skill sharing come from from that. And this that elitism can be in itself exclusionary to and it wouldn't be surprised me if there were people who went to a hackerspace and felt that and then decided well this is not a place for me I should probably go somewhere else. Whereas I think that kind of elitism should be put aside slightly in favor of the skill and the knowledge sharing hackerspace should essentially be education centers. Maybe not formalized but certainly informally it's a place where we all go to learn. So I've come up with my own little bit of solutionism for recognizing the problems. They only identify the issue they're not going to solve it to solve it you need to get behind whatever particular part of this of this solution is. You can have a code of conduct for example and that's really great because you're saying OK we realize that harassment is a problem we realize all these little things are a problem. But unless you have people willing to execute on the code of conduct to set up a process to deal with whatever comes up and give out the punishments that you've set you're not really going to solve anything all you're going to do is put the paper over the crack so. I've come up with a simple interfaces because I wanted to take the concept of the design patterns we had. We have hackerspaces now the design patterns don't really work anymore because they were they were meant for hackerspaces that are starting. A lot of them are established now you've been around for two to four years maybe even more especially in Europe they've been around 10 maybe more. And you're kind of stuck in this rut and you can't a lot of guessing a lot of you want to fix it but you don't know how you don't know how to begin. And so these are some of my ideas and how to do it. You got the code of conduct. I love the one for EMF camp. I think it's it's general but also very specific. It covers a lot. And if you have a grievance process on alongside with that you get to deal with whatever problems come your way in a in a kind of fair mediated way.  I think it's in New York. I like to have little signs of the wall saying. Don't do the well actually thing. You know when you come with the raspberry pine it's well actually there's this other thing which is so much better because you know Richard Stallman and a whole bunch of other stuff. Don't do it. It's not. It's just not going to help anybody. It's certainly not helping the person you're talking to. It's not going to help you. The my problem with the hacker school is they they they screen people before they let them in.  Don't know what it means. And that's great. But if you're not being inclusive then you have to kind of assess what are you doing. What is your community is a hacker space if you're not being inclusive. But I think that no asshole rule set is interesting. And again you have to enforce it when people do these things they might not realize they're doing it. Then they might need to kind of sit down and be told that they're doing it to kind of learn not to do it. And you should give each other permission to do that. The final thing I would say is you also need to negate part of the rules you're having a space. Things like doocracy don't really work because what you're doing is you're setting up a little fascist cult for whatever particular task you're doing. To decide what function that kitchen is going to be used for and how it's going to be used. And that might not necessarily reflect the needs of the community in the space. So you need to have a more kind of I want to say democratic but it's a dirty word. You need to have a more kind of inclusive way of doing these things. And it's a difficult thing and things end up taking six months or a year to do. But the outcome at the end of it is much much better. So that's my very quick talk about the problems. If you want to come and find me to talk about them more please do. You can find me on Twitter. Go away, talk about it between yourselves. You need to recognize a problem as a few of them. Make a stop. Thank you. Just an offer of another observation. One key thing to the hackspace culture is this notion of individual agency. Where the ideal is to create a space where individuals are empowered to take matters into their own hands. And set up things for themselves. And that works really well in a space where everybody has the confidence to do that. And feels welcome enough to do that. And then we create sort of behavioral patterns around that. For example, strategic ignorance or strategic not listening to others. Sort of to blur out the noise while you're focused on this task. Which can empower you to work more efficiently and so on. But on the other hand it also creates these kinds of barriers that you describe. So as soon as I started noticing that I also started wondering to what extent to some key hackerspace values actually stand in conflict with notions of openness and diversity. Because some of the ways in which we organize ourselves are actually opposed to inclusiveness. And are focused on individual agency. No, I agree. And I think some of the design patterns we have that were stated about maybe 10 years ago, is it now. They were useful then for the culture that existed then. I think the hackers scene has kind of grown exponentially over the last few years. And we've kind of lost the old culture in that kind of dilution. It's not been passed on quick enough. And so there was a lot of assumed knowledge and in the end I think the hackerspace patterns have done as much damage as they have done good. So yeah, we all need to sit down and kind of talk about it between ourselves and come up with either a new framework or a new options of frameworks for our existing spaces and ways to change them. But change is very hard and especially cultural change. And I suspect it will take years. So. Hello? Ah, awesome. So I like the idea of the no-ass holes. I know that pre-screening people seems a little tough based on their previous behavior, but if they've established patterns you know there's this noise bridge has been using this principle of inclusivity through exclusivity. That if you include people who are toxic then it makes it actually more exclusive for a lot of people who are like a lot more people who may be more adapted to working in a community.  To comment on the exclusion, I completely agree with you. But I'm very scared of saying where is the line? Who gets excluded and who doesn't and for what reasons and what criteria? It can be a little bit dangerous and people might not realise it but it can strengthen the exclusion of minorities too. So if you do do that you need to include the people who are represented normally in your space. You might have to go outside your community to do that. The best space I've seen for diversity is probably one called Frac in Leoward. I like it, it's a nice little space and a nice little city in the very far north of the Netherlands. And there's quite a few women there and the atmosphere is good and the people get along and I can't figure out what it is maybe it's something in the water. Sorry. A scale would be really good. Again, I don't really have the answers to this. I'm just kind of popping up the question. It's straight to this. Something that lots of groups have hit before. Perhaps it's natural, we're all humans so there's been groups of people collecting together for thousands of years and certainly I've come from sort of party scene and sort of anarchist collectives and it's almost a standing joke when you look back at the 60s about endless meetings to solve problems. So it's not necessarily a new problem so maybe there are lessons we can learn from previous groups but do you think there's something different about hackspaces from previous, what should we call this community groups or hobby groups because there are certainly people who have come together on shared hobbies before or shared social interests so there's something different going on with hackspaces as opposed to these other groups which have been going on for tens of years or hundreds of years and people coming together around a shared interest. I do, I'm completely naive in that view. I think there is something ever so slightly different that tips the balance towards possible change and possible moments of self-reflection within the community. I don't know how to achieve that though, I wish I did. I'm up for the conversation. And with the London Hackspace we have a thousand members and for me this is certainly a question of scale. Having observed the growth of our community I think fundamentally humans are quite bad at dealing with large groups and we stop feeling like we belong or we stop feeling like it's our space we stop feeling connected with people as we grow. One thing we did in the London Hackspace to address other issues for example we started having maintenance issues and so on and information flow problems and so on one thing we started doing is fostering stronger organizational models around subgroups where we have subgroups for particular activities who own particular materials and who have a schedule, who have contact people who have organizers and so on and I think that works really well it's also a great approach to introducing people to the organization because right from the beginning they have people to get in touch with to ask questions to feel welcomed and so on. With the historic presidents one thing I noticed in the UK that's quite different to European Hackspaces is that for me as a European it seems like there's virtually no political awareness in UK Hackspaces no political history and even an unwillingness to engage in political discussions. In London for the longest time people said we don't engage in politics politics just detracts from making which I think is a silly statement and it's also not true in a number of ways but it's also something where this is a question of culture and it's also a question of awareness politics does not have to mean party politics politics also means an awareness of power structures an awareness of organizational structures and these kinds of things. Hello, I'm from Edinburgh Hack Lab and the issue of scale is interesting because we doubled in size in 18 months or something like that so we're now about three or four years old and we started from 20 people and as soon as we moved to a new space we had loads more room and we got more than double the number of members in not much time and the community definitely changed because at the start there was 20 people and that was a good amount of people going out for a curry or something like that you can book a table for that size when you get to 40-something people you can't really do that it just doesn't work and it sort of starts to fragment I kind of thought that was a terrible thing that it was just fragmenting and it's not the same as it was but it's like actually who cares it's not the same as it was as long as it's still good so the patterns don't have to stay the same I agree with what you were saying the patterns that we started with don't work when you scale up and that's not a bad thing we just have different patterns and that's okay the problem that we face I think we have a pretty inclusive bunch of people it's good we've got gay members we've got a few female members we've got a lot of foreign members and that kind of reflects Edinburgh because there's loads of foreign students and things like that in town but it still feels like a very white, male, middle class outfit and it's a real shame that it's not more diverse I think our problem is getting people in through the door in the first place to our open nights and things like that because you just don't seem to get that many more diverse people through it seems to be the white, male, middle class people coming through the doors so I wondered if you had any ideas on that initial step of getting people in marketing it or whatever and this talk about doing special events that appeal to certain types of people but I'm not keen on that so much two things first of all I personally think the magic number for change of scale in a hacker space is around 50 members I saw it coming at tech Inc and I introduced things like subgroups early and no one understood it and now they're like, oh yeah we get it we're 100 people big, works and I really do think some insight needs to be done on different sized hacker spaces and the rules they have to answer your question there's only one way to do it and that isn't saying oh we've got an open night coming through our door they're not going to come through your door they don't want your culture they're not part of your culture they don't fit in there you have to go and get them you have to go out you have to find the people you have to convince them to come in and you have to be inclusive and don't be a dick don't use your elitism of knowledge of technical skills don't be an asshole have a code of conduct so they know it's a safe place they know if there's a trouble they have a way of dealing with it and that's the only way you have to go and grab them by the arm is that the reason why it doesn't happen very often because it's a massive effort look at London London Hack Space is in East London you'd think there'd be quite a diverse representation given the area it is in and it's like five quid a month no tech ink, same thing it's in an area which is very ethnically diverse we have a similar payment system it's all white hello I'm from the Arsenal Hackerspace and it's a very small Hackerspace and we've had actually I disagree with the point of scale here we have a very small Hackerspace in the centre of town and some really open doors and a lot of people coming in from the street and most of those people are dodgy and not really interested in hacking at all really and I think it was a very good point you made that we should go out and find people to come in because we I also believe in the principle of inclusion and exclusion as in you need to include the right people to foster community spirit and I was wondering how in a small Hackerspace like ours can we avoid having people do stuff and then ending up deciding everything about it like avoiding the micro flashes that you were talking about the micro flashes how many members do you have? you have 20 that's like a decent number I thought it might be like 5 or 10 in small groups it's hard because the personal relationships also reflect quite strongly on how the space is organised and what's done you need to take a step back and do a bit of self-reflection and ask yourselves how you want to be organised and it's going to cause arguments so you can go one route which is to formalise everything formalise your processes, formalise your rules branch out into a bit of voting maybe we play with liquid democracy at tech Inc nothing official I kind of like that idea for certain spaces and certain groups which is where you specify your preference for a thing and then when someone submits a vote for something your preference is used rather than you ask for a vote which bypasses the whole participation thing because people just don't want to participate in votes that's an idea it's not the answer try it experiment Hackerspace is great for experimentation I've experimented in everyone that had been involved in openly just did it final question I think I've worked in technology for about 25 years I've lived most of my life in housing co-operatives and I've worked in food co-operatives before as well the smallest co-operative I was in housing co-operatives was 15 people and the largest was 200 people with a budget of 20 million pounds I can't think of a single co-operative that I've worked in and I can't think of a single co-operative that I've worked in I can't think of a single co-operative that I was in that wasn't diverse all ethnicities but all genders all sorts of people in these co-ops I know that they've all got something in common and that is that those people want to be housed or they want to be fed or something like that there are technical aspects to this as well we've had women financial officers I was the maintenance officer at that 20 million pound co-op I was in charge of actually getting stuff fixed and loads and loads of women would sort of come on board and the only I mean you're talking about organisational structure well the co-operative structure is very very very simple to be a registered co-op you agree a bunch of policies you get those ratified and that's what you work of and every year you have an election for committee you can actually make up whatever positions on the committee you want you can have whatever you like but it's a very very simple thing and it's very easy for people to get involved with and we found that it didn't matter if you were a co-op of 15 or 200 and what size your budget was because the process was so incredibly simple people tended to pitch in especially when there was a crisis now you do get a lot of people sort of sitting back and letting a few people take on board and do things so we found that what we do is you could engineer a small crisis now then and say well we've got a problem we have to come because we might dissolve people turn up, they get involved and it sort of renews itself so Tekink is essentially co-operative it's called the Varanaking in Dutch and it's an association and a lot of all the other Dutch hackerspaces foundations or limited companies like hackerspaces in the UK and they all laughed at us like you're mad it's not going to work I like it a lot there's a whole bunch of rule lawyring by all the hackers and they come along to the AGM type things and we spent six hours I think the longest one was like maybe eight which is our fault there are better ways to do it and I could talk about that if you want but yeah I agree no that doesn't work either because they'll write four page policy documents and argue for three hours that it's correct so next question about how to get more diverse people in and I think the excluding people excluding the jerks is great but I think a lot of the problem comes from people who are for the most part think of themselves as good people but we all have biases and if we don't try and examine ourselves then we behave in ways that might end up being excluding so I would recommend start reading blogs by women in tech following people on Twitter who come from marginalised areas try and start examining your own biases and then that will hopefully lead you to putting on the right sorts of events that will attract the right sort of people so one thing another thing I tried to start at Tech Inc but failed was a dispute resolution group I think they have one now by the members, for the members it doesn't involve board members at all and I kind of like that because to a grievance procedure you can sit down with a couple of people who are having differences whether personal or for whatever bias and this is assuming you have the right people who are aware of these kind of cultural and society and systemic biases you can kind of try and aim that but it's a lot of work it's a lot of effort, it's a time sink ok, thank you for coming you've been great


We begin by praising Allah subhanahu wa ta'ala God Almighty as he is most worthy and deserving of all praise We ask Allah and we ask Allah alone to guide us to prevent us from being misguided and from misguiding others and We ask Allah subhanahu wa ta'ala to forgive us of our shortcomings our sins Those that we commit knowingly and those that we have committed unknowingly We ask Allah subhanahu wa ta'ala to bless his noble prophet Muhammad ibn Abdullah Sallallahu alayhi wa aalihi wa sahbihi wa salam perspective brothers and sisters this previous week Was the 27th of Rajab Which according to our tradition or at least according to the vast majority of Our scholars is the night of isra and ma'raj Which was the prophetic night journey and then ascension and although the Event has passed according to the vast majority of the alama nonetheless, I think it's important for us to reflect upon Certain lessons certain things that we learn from the isra wal ma'raj this magnificent Journey that the prophet sallallahu alayhi wa sallam undergoes And I wanted focus not so much on the specifics Of the event. In fact, there was a beautiful program by dr. Ali atayi here at mcc on that night this week And I believe you can probably watch it on youtube and I would highly recommend you do so Where he goes into many of the specificity and events That transpired on that evening on that night But I want to focus on a few of them and then more importantly as I said What are the lessons that we can glean and we can learn From the prophet's journey Allah subhanahu wa ta'ala says in the Quran in the beginning of surah al-isra named as such Which is the 17th chapter of the Quran also known as bani israel the surah Subhanah, which is a surah by his servant night To the mosque of haram From the mosque of haram to the mosque of al-Aqsa Which is blessed For us to see from our verses Indeed, it is the sound of sight Glory be to Allah subhanah, who is glory be to he Who took his servant Asra be abdihi Who took his servant from the Masjid al haram The sanctuary in mecca To the Masjid al-Aqsa to the sanctuary in jerusalem by tulmaktas Allah subhanahu wa ta'ala has blessed These sanctuaries and their surroundings And indeed Allah subhanahu wa ta'ala Is ever watchful and ever is always watchful and can hear and see all things This speaks of this journey that the prophet sallallahu alaihi wa sallam undergoes What's important first and foremost to remember Is that this journey comes at a very Critical time in the time of the prophet sallallahu alaihi wa sallam in the seerah of the prophet It was an opportunistic it was an opportunistic time Because the prophet sallallahu alaihi wa sallam had undergone Severe trials Those that would test His very faith and belief In what he was doing and how he was doing it This comes after the events of daif Where the prophet sallallahu alaihi wa sallam goes To seek sanctuary And is not only humiliated Is devastated is driven out of that city and Uh countless atrocities are committed against the prophet Against his character And the only thing that the prophet sallallahu alaihi wa sallam is concerned with Is whether or not he has disappointed His rub Whether or not he has disappointed allah subhanu wa ta'ala somehow And of course the angel gibreel alaihi salatu wa salam descends and assures him That he is not Allah is not displeased with him Allah will never be displeased with him And he is blessed and gives the prophet sallallahu alaihi wa sallam the opportunity To request the destruction of the city of daif And the prophet being The mercy to all of creation He refuses he says no Perhaps from their offspring from their loins shall emerge A nation of believers And we know this to be the truth The prophets this is a prophecy of the prophet sallallahu alaihi wa sallam Because indeed from that tribe and from that community Emerges many great believers And so that was one But it is also comes after the so-called year of sorrow In which the prophet sallallahu alaihi wa sallam is exiled from medina And from mecca, excuse me And it is in that period of time where he loses The comfort the support Of two pivotal characters in his life One is his Is his is his uncle is his grandfather, excuse me Who had given him support And also his wife khatija radiallahu anha Who of course had given him tremendous support And so the prophet sallallahu alaihi wa sallam is distraught despondent And it is at this time That he undergoes this magnificent journey First to jerusalem and then from there the ascension The urooj the ma'raj To the seven heavens this beyond the samawat And so this is that journey And so first and foremost it comes at this very critical time in the prophet sallallahu alaihi wa sallam's campaign And we know as I said there are certain Amazing and fantastical things that occur During this journey and as I said that we don't have time to delve into all of them He travels on this mystical creature known as the burrak And he travels the speed of light literally It is reported by aisha radiallahu anha That his bed was still warm when he returned after the journey And yet he had traveled these tremendous distances That the lock on the door was still swinging This is a blink of an eye in our reality But in the prophet's reality and then the journey that he undergoes It is fantastical He sees and traverses great distances And we can get into the relativity of time and so on But regardless he undergoes these Fantastical events that occur That are presented to him the sights and the sounds the opportunity to meet with ambia with his fellow prophets In jerusalem and also throughout the seven samawats the seven heavens as they were But what I want to also remember remind us brothers and sisters when we talk about the fantastical When we talk about something that If we apply simply our rational minds It doesn't make sense. How is it and like the koresh of the time Who denied that the prophet had undergone this magnificent journey? In fact, abubakar asiddiq it is reported that he gets his name of asiddiq Because the koresh they approached him and they said you know what your What your friend the what's your prophet is saying? That last night he went on this journey What do you say of that and the prophet and abubakar asiddiq? He says that if the prophet says it then it is truth And he is asiddiq Because he confirms the truth and the veracity of the prophet sallallahu alaihi wasallam But This fantastical journey that takes place if we apply just our rational minds alone We say how does this happen? And as I said we can get into some of the scientific And we can get into Newtonian physics and quantum phoenix physics that may explain how the prophet was able to do this But this is a A miracle of the prophet sallallahu alaihi wasallam And a miracle by its very different but by its very definition is a suspension of natural laws Is a suspension of physical reality or it can be and so we do not deny the Existence of the fantastical In fact our very lives are intertwined With the metaphysical We are not cognizant of it. We are not aware of it But we are in constant contact and interaction with other realms and dimensions That we cannot even see The ghaib the unseen Our very our very essence Is a great unknown to us We know very little as the quran tells us That about the ruh about the soul you know so little You know so you know, but a little of the reality of your own essence Let alone The realms and the dimensions that we encounter The manakut the realm of the angels the angelic realm the demonic realm the realm of the shayateen the realm of the jinn those forces and Those things around us that we cannot understand or conceptualize with our rational minds alone or with our intellect But they exist we believe in the fantastical And so the prophet's journey is not Anything beyond that It is a part of that metaphysical reality that we may not understand everything by simply applying our intellects Or science alone Cannot explain the realities of existence We live a life that transcends the physical We live a life that is connected with the metaphysical that which is beyond the physical realm And frankly brothers and sisters how empty would our lives be? How Drab Would human existence be If we didn't believe in the fantastical If we didn't believe that there are things that are greater than us That there are things that exist that are beyond our ability to understand That there are things that connect us to a law to the lord and creator of the universe be So hollow and and and empty if all we Believed in was the reality that we see the reality that transcends our senses That is the existence that we live Never forget that It gives our life purpose It reminds us again that there are things It transcends the mundane aspects of daily existence Another lesson that we learn Is that our message And the message of the prophet sallallahu alayhi wa sallam Is a message of continuity That is to say that we belong to a great tradition and although historically if you Aren't you purely from a academic or historical perspective? The muslim community follows after Or comes after The jewish and christian and other faith traditions Our tradition is one of continuity It is not one of rejection It is not one of Uh of rejecting that which existed before before us But rather affirming in parts and negating in others But it is a continuity Of the abrahamic message It is a continuity of the message that was taught and instructed by all of the mba Which is submission to the creator Which is submission and obedience to allah subhanahu wa ta'ala That submission that islam capital i if you will Islam as as as submission to the will of allah subhanahu wa ta'ala is a continuity Of other faith traditions and it is a continuity of the abrahamic tradition specifically And the prophet sallallahu alayhi wa sallam Is reminded of this himself On this journey Because he meets with the mba He meets with his prophetic brethren Those who followed before him He meets with them. He converses with them This is an opportunity for the prophet sallallahu alayhi wa sallam To be reminded as if he forgot kasha But he was reminded again of the greater reality that his message belongs to And so our message is a message That is not unique that is not beyond Uh that is not a part from other great traditions But rather it is a continuity and a culmination of those great traditions That is the other lesson that we learn and that the prophet sallallahu alayhi wa sallam himself is reminded of In this in this magnificent journey One of the other things that is important of this journey And of import to us but also specifically to the prophet sallallahu alayhi wa sallam Is that the prophet sallallahu alayhi wa sallam is given Three things according to most of our great scholars He is given the prayer the salawat And we know the story of the prophet sallallahu alayhi wa sallam being commanded To pray 50 times a day And then he goes and he's instructed or he's advised By musa alayhi sallallahu alayhi wa sallam that his community would never be able to fulfill that obligation This is this occurs on this night But most importantly Allah subhanahu wa ta'ala Gives him these things Without the intermediary Of the angel jibreel alayhi sallallahu alayhi wa sallam Underscoring the importance of these things That the prayer is given to the prophet sallallahu alayhi wa sallam directly without the angelic intermediary Without angel jibreel alayhi sallallahu alayhi wa sallam He is directly given the prayer Underscoring the importance and the centrality Of the prayer in our lives And our prayers brothers and sisters I spoke about the prayer last time in the khutbah In the khutbah But let us not forget that the prayer that we pray Is our own personal ascension It is our own personal Me'araj if you will Because we transcend beyond this world We transcend beyond the mundane And we have the opportunity to correct to connect Directly and communicate and commune directly with Allah subhanahu wa ta'ala. That's the prayer It is our own personal me'araj that we are given the opportunity a minimum of five times a day That's what the prayer is And this is the gift that the prophet sallallahu alayhi wa sallam is given Without directly from Allah subhanahu wa ta'ala Directly The other thing that the prophet sallallahu alayhi wa sallam is given is the wa'adah the Guarantee of paradise Not only for him But also to the faithful and the believers in his community The wa'adah of jannah of paradise is given to the prophet sallallahu alayhi wa sallam to conclude I know it's cold a little wet perhaps even Is that the prophet sallallahu alayhi wa sallam's magnificent journey He had the opportunity Or he was given the choice To descend back To the earthly realm and he chose that because he wanted to continue to Prosecute his mission. He wanted to continue To promulgate the mission of islam the teachings that Allah subhanahu wa ta'ala had given him But he was given the choice to return And so there is a great mercy in his descent back to the earthly realm Because the prophet sallallahu alayhi wa sallam chose to continue To impart his teachings and to leave the legacy that we belong to as being a part of his umma That is a mercy to not only us but also to all of humanity That the prophet sallallahu alayhi wa sallam Descended and the descent back To the earthly realm is a mercy and it is a it is a representation Of the prophets being and that the prophet being A mercy to all of creation because he chose that But another descent that i want to talk about brothers and sisters in my conclusion Is descent spelled d i s s e n t Which is to defer to disagree Descent Because it is known that even among the companions There was some khilaf. There was some disagreement as to whether the prophet's journey To the specifically the ma'raj the ascension to the seven realms of the the paradise and and the seven Atmospheric realms if you will the samawad these are not paradise, but rather these are realms of existence but nonetheless That there was a disagreement whether the prophet's journey was a physical one Or whether it was a spiritual one in fact according to our mother sayyidina ayesha radi allahu hanha She held the opinion That the prophet's journey was a spiritual one not a physical one That she deferred with other companions and the in fact the majority opinion That the prophet's journey was in fact in body and in spirit But nonetheless They deferred and they disagreed Without coming to war Without disagreeing you know being disagreeing without being disagreeable as they say They maintain ties They maintain their friendship and the and camaraderie in the community that they belong to They didn't allow deferring opinions khilaf Different approaches different understandings different interpretations Of even something as the prophet's journey to come in the way of to not allow differences in disputations that occur Whether they're over managerial or organizational matters Or they're over religious matters fiki jurisprudential differences Or even theological differences to come in the way Of our relationship that we have with one another The relationship that we have with the rest of our umma Let us not allow differences and disputations to occur to soil the ranks of our community To create discord and disharmony in our community That is a lesson that we learn in also the dissent the disagreement that the that the prophet's companions add Of the very journey that we are speaking about I pray that Allah subhanahu wa ta'ala Allows us to reflect upon the many Beautiful lessons that we can learn from the isra'a wal-maraj from our great freight tradition I pray that Allah subhanahu wa ta'ala keeps us safe keeps us healthy and secure Inna alhamdulillah What You call Allah subhanahu wa ta'ala in the Quran Inna alhamdulillah Alayna isra'an kamaa maltaqu'a alaladina min qablina Rabbana wa la tuhammilla malatokhata lana bi wa'afu'anna Wa gafir lana wa rhamna Anta maulana fansurna alal qawma al-kaafireen Ya muqalib al-khulub thabit khuluban aladinik Rabbana la tu'akhidna Rabbana atina fid dunya hasna wa fil aakhir hasna wa khina aza b'nara subhanah Rabbika rabbil izzati yama yisifoon Wa salamun alal mursaleen Wa alhamdulillahi rabbil alamin Wa qeemu al-salah


So, let us look at the binch area. What aspect of the day should be suitable for what kind of food? This work is awarded with the Nobel Prize in Dr. Jeffrey Hall and Michael Rochebess and Michael Young. For discoveries that explain how plants, animals, humans adapt their biological rhyme so that they are synchronized with the earth revolution. So, circadian cycle is very well known. If we take this 12 midnight as the starting point then 2 o'clock, 2 a.m. is the deepest sleep, 4 a.m. is the lowest body temperature, 6 to 6 45 is the sharpest blood pressure rise, 730 to 10 is the highest alertness time, melatonin and secretion stops at 730, 12 noon is the best coordination time, fastest reaction time is 130 and greater cardiovascular efficiency is achieved around 5 o'clock, 6 o'clock and from the evening 6 o'clock again the high blood pressure starts and the highest body temperature reaches to the 7 o'clock and around 9 o'clock the melatonin secretion starts. So, these we know that melatonin and secretion are deeply connected to the quality of sleep and the cycle goes on. Vath governs the nervous system, pith maintains digestion and metabolism and cuff that controls immunity and physical health, physical strength. Different parts of the day you can see the predominance of vath, pith, cuff and the nature of the circadian cycle, they are in coherence with each other. So, the peak of the pitha time is the midnight, from the midnight when we move towards dawn the vath time comes and vath is we know what it governs, so you can see the coherence. From the dawn till the midday our kaffa and pitha aspect they increase. So, the mid of the day is the best time for getting the richest food during the day taking action. So, you can take the best food and the highest quality and good amount of food during the midday because that is the highest pitha time where the digestion is best. Then gradually the from the pitha our tendency goes towards vath and that requires that is good for the moment socializing and at the dusk time our kaffa starts rising, vath also comes down and that is the time we need to take the last meal. If you see the circadian cycle and how the vath pitha cuff changes during the day there is a harmony and Ayurveda and Yoke suggest that we should take our food according to this cycle that constitutes the best ahar. There is no one fit for all we need to understand our prickly we need to keep under consideration the seasonality where we are residing and accordingly we must keep making experimentation and accordingly we must keep making the food choices. I would like to share three resources. One resource is in the form of this video a YouTube video that is a diet for the weight loss based on the advice of Satguru Jaggi Vasudev. Satguru Jaggi suggests that soaked peanut, white gourd, turmeric, neem, little bit of jaggery and use of honey, banana these are very very good high pranic food. So he defines the good quality food is that which is high pranic food which has more pran shakti in the in those food. So based on his advice is given at different occasion the creator of this video has developed a diet plan for 10 days and she claims that it can be helpful to reduce the 10 kg of weight in 10 days without reducing our energy levels. It is up to your choice whether you want to follow that diet plan for 10 days or not. I can certainly say based on my experience because in IIT Bombay in school of management I suggested this plan for my students to be followed just 3 days and after that we collected the reaction of the students and their experience. Almost all the students said that within 3 days they experience the energy and lightness which they have not experienced before. Many of them said that they did not have an idea that just by making some modification in the food habits we can make so much difference to our own day to day experience. So this is at least 3 days you all must follow that is first resource. Second resource is coming from the great dietitian who uses Ayurvedic and the yogic wisdom in abundance in her recommendations Rujitha Devekar. She gives a method of taking food and being self-restrained and applying self-control or making the food choices and intake of the food more conscious. What she says that whenever you are sitting for the food and when you are hungry you imagine how much food you can eat. So you visualize how much you are likely to eat. You keep half of that portion half of what you imagine in your plate in the first serving. So serve half that is the second step. Third step is after finishing that half again you meditate reflect on the body how much you think you can eat more and again put half of what you imagine in the plate. You eat it and repeat the process. In this way we can develop our interoception our capability to perceive within what is the right amount of food for me. Third thing third resource is also coming from the Rujitha Devekar's work the head start project. She talks about some diet rules do not start your day with the tea coffee finish your dinner three hours before bedtime avoid long gaps between meals finish eating your meal just before you are full have ghee fresh fruit homemade chutney pickle daily exercise rules are like follow well rounded fitness regime and progressive overload principle. These are some of the principles which everybody can follow all of us can follow within one week we can start feeling the significant difference in our body in our mind in our energy systems. So these are some of the resources you can use which are readily available as ahar which is our first intervention towards achieving optimum level of well-being towards greater power in managing our self which naturally has impact on managing our career.