Latin American countries have gathered together for an initiative to save the Amazon rainforests. What is the future of this move? Debates about a law in Western Australia have brought to the fore the question of how aboriginal people and their heritage in the country are treated. What is this debate about? And nurses in Portugal recently went on strike on a variety of issues. What is its take here? We will be discussing all these issues in this episode of Daily Debrief so do keep watching and don't forget to hit that subscribe button. Leaders from eight Latin American countries met to discuss one of the most important issues of our time, the future of the Amazon rainforest. The struggle to say what is called the lung of the earth has gotten a boost ever since Lula de Silva became the president of Brazil. A noteworthy part of the summit was the participation of Gustavo Petro, the president of Colombia, as well as the participation of Venezuela, which has often been excluded from such meetings. We go to Abdul for more. Abdul, thank you so much for joining us. We have talked a lot on this show about the Amazon forest, their importance to the Latin American and in fact the entire world actually. So it's kind of encouraging to see that so many countries across the region have come together. So could you maybe give us a bit more details about the countries, what the aim of this summit was, the kind of proposals, etc. Well, significance of the Amazon forest is of course well known. There is no point talking about repeating that fact. Given that importance and given the fact that since president Lula came to power, he has a agenda to kind of bring all the countries in the region, which has the forest cover, come together and try to achieve zero deforestation by 2030. That was the primary objective with which the summit was held in Brazil. Of course, that particular goal was not achieved at this moment because the countries, different countries, we should not forget that most of these countries in the region are also developing countries. They have aspirations to kind of related to the larger economic development which they need and that basically has had an impact on the larger objective, which was the center of the summit of achieving zero deforestation. Nonetheless, all the countries agreed on certain basic points, which is of course a move forward about kind of creating a common research scientific institution, which basically will study the forest and changing patterns of it and kind of help the countries to devise their own ways to reduce deforestation and protect the forest. Apart from that, they also agreed that they need to work harder to kind of protect the right of the indigenous people living in and around the forest, which those rights have been compromised for decades. In fact, centuries of colonial interventions and some policies pursued by the governments in the past, whenever the right being government comes to power, they basically have a tendency of kind of compromising the right of the indigenous people living there and also kind of compromising the overall protection of the forest. So these things where there was an agreement related to that. And of course, most of the countries agreed that they will, they agree with the idea that deforestation need to be reduced and they will pursue their individual goals. Of course, not the common goal, but the individual goals to kind of reduce the deforestation. And that was the primary, you can say, and this is of course, this is one of the meetings that will be for the meetings in the future. And of course, that will help consolidate the larger common agenda related to both the climate and sustainable development, which are the two key factors. And also encouraging to see on the one hand, Colombia under President Gustavo Petra, who has actually been a very strong spokesperson for some of these causes. We have heard him on multiple forums where he is strongly advocated to about the need to protect the environment, the need to protect the earth to talk about, you know, to take concerted action. And also good to see Venezuela, which has long been excluded from these platforms from many of many of such regional gatherings. Exactly. So if you see Gustavo Petra's proposal of kind of just to kind of discuss that about kind of freezing all kind of oil exploration in the region has, of course, is a well-meaning proposal. It basically talks about how this can lead to further deforestation and kind of destruction of the rainforests altogether. And this need to be frozen. But of course, as we discussed before, the countries in the region also have their basic economic needs. And since the forest cover a large area of their geographical territories, they need to kind of create a balance between the economic needs and the needs of the climate protection. So this particular proposal of freezing the oil exploration and all related to the industry in the region, of course, was not adopted. But this is one point which needs to be and most of the countries in the region agreed to discuss it. For example, Bolivia, which of course does not have given the fact that it's economically it needs the forests and the resources, but also understands the need of climate protection has to kind of find a balance between it and that between both the issues. And that basically creates a kind of a complex situation. And therefore, they need a large, strong international backing. The UN needs to back it and all the developed countries which are basically benefiting from the Amazon Forest there needs to kind of pitch in and kind of compensate these countries. So these are the issues which were highlighted both by all the countries participating in the in the meeting. And they also basically noted how since when Lula came to power, how deforestation has radically reduced. When Bolsonaro was power, the deforestation rates are quite high and within a year 60 percent, the rate of deforestation has reduced 60 percent. This is a huge achievement. And this need to be built on. This kind of moves needs to be strengthened and this can not be strengthened without the financial backing from the developed global north, which has been the beneficiary of the forest and its resources. So this is the gist of the summit and it seems that there will be future deliberations how to make it much more stronger and how to kind of work together for both sustainable development. And climate protection. Right, Abdul, thank you so much for talking to us and giving us an update on what is clearly a very important initiative, not only for Latin America, but for the entire world. Exactly. Australia's largest state is set to overturn a recent law that afforded protection to indigenous heritage sites. The premier of the state of Western Australia announced on Tuesday that the government will be repealing the 2021 legislation. Now this legislation was passed after countrywide outrage over the destruction of rock shelters in Jhukan Gorge by the mining corporation Rio Tinto. The law gave significant say to local indigenous bodies in the management of heritage sites and it is considered important to indigenous culture and history. It was widely opposed at that time by landowners and mining corporations in the state that contributes the most to mining exports in Australia. Let's talk to Anish on this. Anish, quite a controversial development and it looks like the amendment concerned, as I was saying, is connected to a significant law. There's been a lot of struggles around it. So could you maybe take us to the legal aspects first? What is being proposed? What does it seek to change, for instance? So let's begin with the law in itself, the 2021 Abortment of Heritage Law, a protection law, basically created as the mechanism, a multi-tiered mechanism whereby local indigenous groups can be consulted about any kind of activities like that can actually impact abortment of heritage sites across Western Australia. Now, the issue at the time, at the time of when the law was passed or even proposed, indigenous groups actually talked about how they were not consulted. The law was in many ways just a reaction to what happened in the Jhukan Gorge and the blasting of that indigenous site, which was about 6,000 years ago. And also the fact that the law does not give them the right to refrain from giving consent or withhold consent to any kind of construction, mining activity or anything that will actually damage their heritage sites. It privately gives that right completely to a single minister in the government, basically the Cabinet House, the right And so at the time there was that factor, but then there was also the other factor that you have the settlers who are agriculturalists in the region who pretty much contribute a large section of Australia's agricultural exports. And then obviously you have the miners who pretty much control most of the mining sector in the country and also other ones who bankroll most of the governments in the region as well. So in both of these groups have very strongly and we are going to be opposed to this law. And at the time there were like multiple campaigns and the result of that campaign is you have these farmers and agriculturalists saying that they will be held for any kind of small infrastructure that they might not be aware of, that the law is too contorted, that it's too confusing for them to understand what can and what cannot be considered as an indigenous site and so on. And so there were multiple myths that were being produced at the time as well that also added to the paranoia and frenzy. So eventually what you had is that the government right now gets this cover to say that it is withdrawing from this law under public pressure because the public doesn't want, the people doesn't want it. So you do not have indigenous factors, obviously. And at the same time you are not using a reactionary pushback as a reason for taking down the law and obviously adding an amendment, you also have to add this amendment because it doesn't really change. It brings back the 1972 Heritage Protection Law which was amended in 1979 to actually allow for the government to basically destroy heritage sites so that mining can continue. And we have to remember the fact that it's very, very rare for governments to actually deny any kind of mining activity, especially mining activities and destruction of heritage sites for mining activities. In fact, there are statistics showing that since 2010 there has been no single project that was a request that was denied by the government for mining corporations. So you have already a very compromised system and this law this law at some level gave some advisory powers to the local groups and even that has been taken back even before it actually got to be implemented. And also in this context, there is some debate about what is being called the indigenous voice, some kind of an institutionalization. But I understand it even that is controversial. Why is that so? Well, the indigenous voice in general, the larger campaign is basically a constitutional amendment that has been pushed and the amendment will see to recognize the fact that the indigenous aboriginals are actually the original inhabitants of the land. And they obviously have a primary authority when it comes to matters that deals with them, their communities and their lands, their native title as we say in North America, but pretty much similar like aboriginal lands and obviously heritage sites. So it's a very wider constitutional recognition of indigenous rights and standing as the actual indigenous group and the original inhabitants of the continent. So there is definitely controversy on one hand in the fact that obviously this again does not give very similar to the Western Australian law does not give them the power to withhold consent or prevent any kind of projects that they might be or any kind of legislation that they might need to be not in their favor or not in their interest. And so there are indigenous groups have criticized that. But on the wider scale, the fact that it will include a constitutional recognition of the fact that there are original inhabitants and not the and pretty much, you know, undermining this whole Nullius era kind of, sorry, Terran Nullius kind of attitude that the government's constitutional system had about Australia where they assume that there were no humans living in Australia before the colonizers came. So that is something that is supported widely by the indigenous groups. In general, you have progressive movements across different ideological lines. You have neighbor, greens and obviously the communists supporting it. And at the same time, so there is this sort of campaign being happening and you see the referendum closing in. There has been a massive reactionary pushback, but the labor in the federal level has not backed down their support for this new amendment. But at the same time, you have the labor government in Western Australia backing down from a very small. It might not be that much, but a small and significant progress that did happen in Western Australia that was instituted by them when it comes even in its limited scale of just preventing mining activities and heritage site is being backed and they're backing out because of the reaction of the pushback. So you have in both cases a contradiction. And at the same time, you have at some level, there might be some, you know, backfiring because it might actually give reactionaries and molded them with the fact that they can definitely overturn legislation that they might not seem to be in their favor in the future. So even if the amendment and the fact that the amendment is not getting that much traction in public opinion, primarily because the government is not actually, you know, using its resources to campaign very strongly for it, while the reactionaries and corporations have actually supported, you know, in massively financing of the no vote creates the situation where you have this being used by reactionaries as a linchpin to say that this is exactly what they want to do. They want to pretty much prevent us from our development. So you have a very complicated situation, obviously, but we need to see how this is going to have impacted in the final vote because obviously there are a couple of months left to go before the vote actually does happen. Reinhardt, thank you so much for that update. And finally, at the end of July, nurses working in private hospitals in Portugal held a strike to raise awareness about the problems they face at work. Among the reasons behind the strike were low salaries and longer work schedules when compared to their counterparts in public hospitals. We have with us Anna Rachara, the People's Health Movement, with more details. Anna, thank you so much for joining us. Of course, on this show, we have time and again covered protests by health workers across the world. And it's in some ways interesting and also depressing, maybe that many of the issues are almost exactly the same. So now we're talking about nurses in Portugal. So could you tell us what was the reason for the nurses going on strike? Well, you know, it's it's actually one of the many strike actions that they organized at the end of July. In the this time, in particular, among the nurses working for the private health sector in Portugal. So, you know, if we look a bit back, we know that from November 2022, there have been on and off strikes both in both public and private sectors because of multiple multiple reasons. So, you know, of course, we have the issue of staff shortages, which is quite quite common right now in Europe. But of course, there are also the issues related to to salary increases, which are not coming, but also to the long working hours and so on and so on. So the most recent example that we have seen in Portugal, sorry, so it's at the end of July was organized by the by the nurses in the private sector, who said that, you know, the the way that their work was organized was lacking behind even behind that of the public sector, which is not great to begin with. So they were saying and there still are saying that the private sector is not actually keeping up with the pace with the salaries in the public sector. So they're not paying all the additional working hours that the nurses are putting in. They have longer working schedules compared to the public sector. In the private sector, you have to work. So the starting point is 40 hours a week for for for nurses in the public sector, formally the starting point would be 35 hours. So it's this kind of inconsistencies between the two systems that that the nurses were protesting against. And it's important to to say here that, you know, it's for for quite a bit of time, the private sector in Portugal was seen as something quite marginal. Let's put it that way. It was not so big. But then, in the last in the past 10 years, health activists on the ground have worn that it has it has grown very, very like insistently and continuously. So right now they're estimating that about 15,000 nurses in Portugal are working full time for the in the private sector. So this is not something that that relates only to a very small group of nurses. Absolutely an interesting point, Anna, because often you hear that people leave the public sector to go to private sector jobs. What it seems is that private sector jobs are in some senses maybe even more underpaid, which is which seems to be the case in Portugal. But can you maybe take us to also the larger context of the health system that itself and for that matter in many European countries, which is leading to such a crisis? Yes, so, you know, I think that here also we've talked multiple times about the deosterity and the budget cuts that have actually shaped health systems in Europe for the for the past decades. And this is not very different from what we are seeing in Portugal. You know, again, it's interesting to point out here that when it comes to nurses in Portugal, they have been quite vocal about supporting other nurses' struggles in other countries in Europe. For example, when the nurses in the UK first went on strike last last winter in 2022, Portuguese nurses stood behind them and actually supported them in their requests. And what they're pointing out in Portugal right now is something that, again, we're seeing in many countries in Europe right now. It's a lack of recognition for nurses' work. So, you know, we had that moment during the COVID-19, the early COVID-19 pandemic when nurses along with doctors were held as heroes, as someone whose work actually kept people alive. But then as we move away from that, we see that, you know, nurses are still in a subordinate position compared to physicians in particular. Their rights are not so well articulated in health policies when they're made. And what the nurses in Portugal now are saying is that that's also because nurses are not part of the conversation. So nobody's actually asking the nurses what they need, what they want to see, what they think would be the best thing to happen for the patients. And so instead, it's all about the money. It's always about the lack of management. It's always about the right of doctors. And what seems to be the case in Portugal right now is that there is a group of nurses who is trying to change that and to actually try and organize and make sure that the nursing associations, the nurses organizations in general are more responsive to what nurses tell them and then able also to bring it back to the government and back to the employers. Right. Thank you so much, Anna, for that explanation. I think also analyzing some of the larger patterns that are affecting the healthcare health sector across Europe. We've talked about how there is a shortage of employees, how they are bringing health workers from parts of Africa, which are already understaffed. And in many ways, these actually these two issues connect very well together and a lot of issues to be addressed in the future for these countries. Well, thank you so much. And that's all we have in today's episode of Daily Deep Brief. Do visit our website, peoplesdispatch.org, our YouTube channel so that you can watch more such episodes, more videos from around the world. And don't forget to hit that subscribe button.


Hey guys, welcome back to our channel. My name is Andrea with Food and Mentory Adventures in Food. And I am here today with a Kroger fill-in haul. I know I sound a little bit stopped up. That is because I'm getting over being sick, but I feel better than I sound. So let's jump in. I spent $102 and some change. So I'll start back here. We needed produce. I grabbed some broccoli florets and also their green grapes were on sale for 99 cents a pound. I grabbed three avocados for Howard.  And then I also just grabbed some salad or lettuce as a side for dinners. Their Pringles were on sale as well. I grabbed five of them. They were $1.49. If you bought at least five participating items, I grabbed four original and one cheddar cheese. Their cheese was also on special. I think it was $1.49 with a digital coupon. I grabbed two of these Italian-style blend cheeses and they have, let's see, mozzarella, provolone, romano, Parmesan, fontina, and asiago cheeses. Grabbed two of those. And then I love their lunch meat. Excuse me, I really like this turkey pastrami and we're really not turkey people, but this is really good and I really like it a lot. This is what it looks like. It doesn't get slimy or anything and it tastes so good. So I grabbed one of those and then I'm trying out this oven-roasted chicken breasts for the very first time too. And this is what it looks like. I needed some queso. I love to snack on chips and queso. I have tortilla chips, but kept forgetting to get queso every time I went to the store. And then I grabbed some Monterey Jack cheese. Again, it was on special for $1.49. I have a ton of cheddar cheese, so I didn't need that, but I did grab Monterey Jack and Swiss cheese as well. I grabbed this Alfredo sauce. It's for a recipe. I could have, of course, made my own, but the recipe calls for refrigerated Alfredo sauce. And just to cut down on time, this was just easier than to wrap, rather than trying to make my own. Another special they had this week was their Hillshire Farm sausage. I'm excited about that. So I grabbed smoked sausage, which has the beef pork and turkey. And then I just grabbed a Calbasa as well. Their pork was on sale. I grabbed one ground pork. It's just plain ground pork.  I think all the pork was $3.49, I think. And then their bacon was also on sale. I think it was $5.49. And this is just Oscar Meyer original hardwood smoked bacon. I've been wanting some pickles, so I grabbed some pickles. And then I really like these loft house cookies. Howard doesn't care for them at all. So I don't like to buy the baked package that has like 12 cookies in it. So I love grabbing this two pack. And it says $1.25, but I think it was a dollar with my Kroger card, which is the perfect amount of cookies for me. I grabbed some strawberry mentos at the checkout because I was hungry. And then this Sargento cheese was free. I had a coupon for free Sargento sliced cheese, so I just grabbed this Colby Jack. Also grabbed some butter. It was on sale too this week. I think it was $2.49, I think. And then I happened to have a coupon for $0.55 off, so I just grabbed it and I'll put it in my freezer because baking season is coming up. My son loves these Nature Valley oatmeal squares and they were on special, I think for $3.99 for this package of 12, which is actually cheaper than Walmart. So I grabbed one package. Baked beans were on sale for $2, so I got one can. And then the swab was also on sale. If you bought five participating items, this was on sale too. So I got the Juicy Green Apple, which I've never seen before, body washes if I didn't mention. And then the antibacterial body wash and they were on sale for 89 cents each. I grabbed this organic apple juice for Harrison. It was on sale for $1.99. And just the regular apple juice was $1.79, so for 20 cents more I decided to go with organic. And then I grabbed three cartons of whole milk because I have had the hardest time trying to find this particular simple truth organic whole milk. Last time I went to Kroger, they didn't have it. I went to Sam's, they didn't have it either. So I grabbed three cartons and I think they were $3.39 each. So this is everything that I grabbed for my quick fill-in haul. I hope you all enjoyed this video. If you did, please make sure to give us a thumbs up. And if you have not subscribed to our channel, we'd certainly love to have you. Thanks so much for watching and we'll see you all next time.


I'm Secretary of the Army, John McHugh. It's my privilege to send holiday greetings to our soldiers and service members stationed throughout the world and to say thank you to you and your families. In the season of giving, your service is our nation's greatest gift and I'm proud of what you do every day. To each of you, especially those celebrating apart from loved ones and far from home, I wish you and your family all the best the season brings. Happy holidays.


The United Nations Children's Fund would like law enforcers in Nigeria to prosecute persons who carry out female genital mutilation against children. This was the major point at a three-day training for law enforcement agents, judicial officers and government agencies from Oshoong, Iqiti and all your states. UNICEF Child Protection Specialist in Kiru, Madu, HSE believes genital mutilation of girls is one of the worst human rights violations in the world. Let's come together to uphold the rights of our mothers, our sisters, our daughters. When our women and our daughters, our sisters are protected, the whole society will enjoy the benefit. Let's uphold the laws that we have passed. Let's enforce it. When these cases come to you, please treat it with all seriousness as you would a mother case, as you would an amour of riches, because this is one of the worst crimes against a human being, that you, your God-given right to enjoyment or your God-given right to life will be tampered by another human being. It's simply unacceptable and should not be tolerated. FGM programme has been in existence in Nigeria for a couple of years. We have recorded some successes. We have been able to intervene in about 953 or 973 communities or thereabouts where FGM has been publicly denounced and abandoned. We are not resting on our own. We are still pushing to ensure that FGM is a thing of the past in these communities and in all the states where we are intervening. And until every child and no child is caught, we will not stop in our efforts on the elimination.


You'll experience patient care that is specific to you with exceptional follow-up care that ensures your hearing and balance needs are being met. Audiology Associates at 1428 Northlake Drive in Prestonsburg. Non-profit SBP and partners rallied to aid Eastern Kentucky flood survivors in final push for FEMA pills. After a disaster, FEMA will come in and a lot of times they may initially award survivors a small amount, maybe $1,500. And during that time window of 18 months from the disaster, we can help survivors appeal that amount to be able to maximize their FEMA allowance in order to help gather more funds for home repairs, rental assistance, personal property damage, things like that. Recognizing the urgency of the situation, SBP is reaching out to survivors who may have been awarded insufficient amounts, aiming to maximize benefits before FEMA's January 29, 2024 deadline. We like to try to submit appeals certainly as far in advance of that date as possible, just because that being a close off, that a lot of appeals unfortunately kind of get shuffled aside. So we try to submit as many appeals, so we would like to have all of the appeals submitted maybe before the end of the year, if possible, maybe into the first two weeks of January at the latest. Since the onset of their efforts, SBP and its partners have successfully filed over 120 appeals on behalf of Eastern Kentucky survivors. These endeavors have resulted in a commendable $690,000 awarded to aid in the recovery process. So we want to help people understand, don't give up hope. We're still here. You still have legal assistance, free of charge, trying to help with the FEMA claims. We still have people involved in providing charitable donations. So if you find, we just recently installed a HVAC for a disabled father with an autistic child. And so there's still cases out there. We want to make sure they don't give up hope. For survivors seeking assistance, SBP and its partners can be reached by phone at 1-800-276-9511. Reporting from Mountain Top News, I'm Ethan Miller.


We have got the legend that is Ollie Frost joining us very soon so as soon as he flicks on his life we're gonna get him in. So here we go. Hello, hello, hello. We did it. All right, how are you mate? I'm good mate, how are you doing? Very good. Now let me just check out a minute because I'm having some hair cut problems at the moment. Give me a side profile quick. I want to see what you're rocking. I've gone for the longer one today Tim. You're wearing a headband or not? And then no headband. I just had a bit of shower. So how about you? For our session I've got an option for you. I can either go with the Johnny Bravo or Artful Dodger. Oh, I really like it. I like the Dodger. Half and half, let's start with Johnny Bravo. Right, love it. Before we get into it, I've got a little bit of something. So what I thought would be useful podcast like, I guess they might need a little bit of like an intro music, like walk out music. Yeah. Do I have a picture of a walk out track? Do you want to hear it? Yeah. Well I'm hoping that Instagram does have another metal band over there. It's been up a little bit. Do some more. This is the track I chose for you for today. Ready to go, lovely. Right, so I thought why don't we go through a bit of quick like five minutes, five minutes and move on to the process. Yeah, get moving and then I want to create some people. Do already a few coming in around shoulder health, a few going on around and knees.  So I thought the flexion was on, we talked about before as well. Yeah, we did, yeah. Yeah, let's move in and then we'll do some stiffing. Great. All right guys, if we can just jump on your feet. So we're going to put our feet up, power up and we're going to get a nice rhythm of the body, thumb off knees and then we're going to start to reach out in front of us. We're going to take one arm forward and then one arm back. So we're going to reach forward, one arm and then one arm back and then from here we're going to go across the body but reach as far as you can whilst taking one hour way back and then from there you're going to reach up to the ceiling. Imagine you're trying to get something off your top shelf and reaching through up and across. Cool guys, so we're going to reach up, get as tall as you can, try to get something off the top shelf and then back into forward. So just get a movement through the spine and then across. Extension of your limbs at the same time, keeping your body moving, theta parallel, couple more and you can start to change it out until you go across, up, forward, across. It's nice and easy. Another 10 seconds, reach up and back, reach up and then we're going to go slow-mo. So Mr. Tai Chi now really slow. Take yourself around, up, across, how slow can you move whilst you're reaching, extension of your limbs and then back through, push, through the air, three, two, one and then feet back to center, feet parallel.  You're going to flex the spine, knees can be soft or straight all the way around and then we're going to alternate directions so we're going to really open up laterally first, working all through the lateral net of the body and then back around. Keep changing sides, nice and easy. We're going to do two more, flexion of the spine first, change sides all the way around, follow the hands. One more change direction, all the way around, flex the spine first and then through, cool. So we're going to do a little bit of flexion and extension now. So we're going to come onto our knees and we're going to bring the rib cage forward and then we're going to bring it back so it's a kneeling spinal wave. So we're going to come onto our knees, we're going to relax our hands so think big motion versus repetition.  So extension, breathe in, bring out through your nose as you work into flexion, try to circulate as much air in and around your rib cage as possible. Inhale, exhale. Feel free to hum on the exhale to try to get a little bit more air through that diaphragm around the rib cage. Three more, inhale, exhale, inhale, exhale, inhale, exhale. Good, then we're just going to speed it up for five, four, three, really weighty for this one, keeping the head upside so you've got the gaze forward. So three, two, one, good. Now if we come onto our hands and knees we're going to make a little square so let's try to make sure you can see mine. It's going to go down a little bit. Hats going on. We're moving and grooving Tim. All right so we're going to do a little bit of a different cat cow. So we're going to do a usual set up, but we're going to go out to the side. Excuse me, show you my Boston too much, but we're going to go out to the side. Then we're going to come up the spine first, into flexion and then down slowly the other way. So it's a wave cat cow and then it's a back down. So you can do the usual one if you want, really, really slow, or we can go out to the side, peel the spine up into flexion and then articulate down slowly onto the other side. Just add a little bit of a different adulation to the spine as we move in the circle like that. So have a little play. This might be one of some of your practice and don't worry if you don't get the first time, but you just try to work the spine slowly. Show you from the back. So out to the side up, then down into the opposite direction. Right I think because it's Sunday the wiggly bum bit, that needs to be compulsory, right? Everyone needs to do the wiggly bum bit.  You've got to do the usual cat cow or you can have a go at the wavy one and you can experiment a little bit more with your spine. And obviously, you know, we want to get as much fluidity through the spine for the spine resembling water in terms of its function. So how much flow do you have through the spine but at the same time control. So a nice thing I like to talk about is spring strength to having this sort of like looseness but control at the same time. So we're going to go on to our backs now. I'm going to give you a different exercise to do. So we're going to put our knees up in the air and we're just going to slowly just take the knees out. So just a lot of rotation, nice and easy. All also each side. Good, I might need to bring it down again. So I'm just changing the levels to make sure everyone can see. And then from here guys, we're going to go into a bit of thoracic work. So you're going to put your top knee over like this. This bottom knee is going to be bent. The arms are going to be here, hands on the head and we're going to do a smooth circle all the way around and then bring it back and keep this top knee down and we're just going to roll around super slow coming back to the start. So nice rotation. The aim is to keep the knee down, the top knee down. If you can't do that, you can use a pillow or a yoga block to try and feel some contact as you're in that position. We're going to do one more than change. We've got a bit of a shoulder rotation as well as we spin around. So the other knees down, your arm is going to be on the bicep.   So really nice if people have had chronic back pain issues that sort of persistent underlying pain through the back. Most of the quite nice are quite unloaded. It's nice to add some movement through the spine. So most back pain is self-limiting. So it means that you have to kind of pick exercise which is good for you and don't get bogged down with prescription exercises. Just try and find movements which are helpful to you. So if we're going to come onto one knee now and we're going to take one knee out to the side. So we're going to have like an adductor stretch set up. This hand is going to be here. This opposing hand is going to go through the gap and then I'm going to rotate around. So I'm going to go through here, stretch either side of my body, feel the stretch of the adductor and then I'm going to come back around. So it goes through the gap and then back through the gap and then back. Nice and easy. Five, four, back and forth. Three, two, one and change sides. Good stuff guys. One leg out so you get a nice stretch first for the adductor and then you're going to come through and rotate. Come through nice and easy and rotate. How are you doing Tim? Good mate. Nice and easy. A couple more. Three, two, one. Brilliant. And now we're going to come onto one knee. Let's put us back up again. So we'll do some hip flexor work and some more rotation bits as well. So if we come onto one knee like this we're going to make sure that the back toe is curled, it's pressed into the ground. The hip needs to be turned as well. So posture and tilt. So imagine bowl of water and you're going to tip the bowl of water back towards you. So you're going to feel some nice engagement already through this rear hip flexor.  So we've got a cross flat your stretch. So we're stretching through the psoas, through the front of the body to all the anterior chain muscles and then we've got a slight rotation as you work back and try and touch the back foot. So really nice stretch again to try and offset some of the daily flexion and extension which we always usually do. So picking movements which are a little bit different which is quite cool and it hits all the different fascial lines which is great. So we're going to do a couple full chain side, switch it over. So lean back, try and touch the foot, keeping the back toe curled. That's really important. Five more, five, four, three, two, one. Nice and if we jump on our feet we'll do a little bit hip mobility. So we'll stand on one leg, open the inner flexion and then we'll take the leg and then we'll bring it around in a nice smooth circle. So we're just going to kick around full control, take the leg back around, nice and easy. Work the hip through that core motion if we can. It's up to you whether you want to contract it so it's active or you can just keep it passive if you want. So you can play around with that.  You've got two options there. Is it active? Is it passive? Is the joint moving to make it dynamic? So there's pretty simple ways of breaking out flexibility, not getting confused about your limbs. Good, then we'll change side. Turn, bring the hip around, nice smooth control circle. Knee up, kick back. I always imagine when I'm doing these movements I'm in water and I want to already push water away from the body. I'm trying to be as great as possible, slowing movement down. Most of our training is quite fast or we live quite fast so it's quite nice when we get some chance to move our movement practice should reflect slightly calmer approach sometimes and we can really be aware of our movement patterns. You say there's hours of work on it, right? There's hours of ranges. Yeah, can you get an extra? I think it's okay. All right, so people don't get higher results if they're driving kind of finished at the top. It gets easier, right? Working through sometimes. So I'm trying to really tell you as soon as you're out of space, so smooth movement right out of the top. Definitely, yeah and I think, you know, when you first experience outer ranges or end ranges, the body is quite resistant so it's that chance to breathe through it as well. So I know you've got a patch of the calderon later on but you do even as well during the practice and just try and bring the state into a calmer state and then you can really be more internally aware of movement as opposed to if you're a beginner and it's quite hard and you're kind of yanking a hip around and your face is quite clenched and you're driving yourself into this sort of sympathetic state, then you don't really get the most out of the movement. So I think it's always better to reduce the movement first with a calmer state so your body's in control, send the right messages back to your nervous system and then you can sort of develop that range and there's loads of ways to develop hip mobility. It's multi-factual but it needs to include different directions at all times and the extension of the limbs I did at the start is vital and that goes to the legs, the arms and we're trying to just think about the body's water and we're trying to increase the water flow throughout our body. So when water becomes stagnant that's obviously when we have this perceived tension of tightness, so facial tightness, so the way to remove that is to work and extend your limbs in as many different directions as possible. So when you have a movement session, your session should always be around extending your limbs above your head, behind your back, your legs out in different directions, either passively or actively. Obviously the more strength you have and the slightly more experience you are you could do more active training. So for example you could do kicks like this if you're a beginner but if you're quite more experienced you could do active holds like that. So you've got the same kind of motion that is either active or passive so it's your own ability to work around that really. So both have got good ways of teaching the body to move and also respect the active and passive ranges as well. Nice. These are, let's go. Just hang on one second. No idea why. Well I'll just keep talking anyway. I'll answer some of these questions. So I think a big one was we had ankle dorsiflexions wasn't it? Yeah. So if we, I can just talk to him if you don't want to record too much. So we go, if we look at the ankle and the squat you know I mean there's there's a lot of factors which can you know play a part in the squat and the pistol and you know all these cool movements. So the first thing I'll look at with someone is their ability to flex around. So if I get everyone would come into this position like this and then I just need to So if you would come into an even position your back foot would be like this and you'd be sat down slightly and when you do ankle work always make sure like your big toe has some space between your next toe. So a lot of us over the years have got quite poor foot control so it's really important to spread the feet and then in this position I would try and load the knee as far as I can over the toe. You can add external weight if you want so in flexibility this would be a static position and then to make it active I would try to actively contract the tissue around the ankle. So this is a passive movement when there's not really much load and it's it's kind of dynamic passive this would be static and active. So if it's static and active I'm trying to really think about the ankle and I'm trying to do isometric work here and the way I do that is I'll do steps of eight seconds so I'll try and imagine the knee going down into the ground like this. So if you go over a little bit more Tim so your chest a little bit more keep the heel of the foot down and now we're going to isometric contract the tissue around the ankle and try to imagine pushing the foot down. So here we go now we're going to squeeze for eight seconds one two three four five six seven eight and then I would just push a little bit further if I could trying to get my knee over the toe and we're just going to do one more set today when you're on your own I would advise to do these isometrics five to eight sets we do one more set there today yeah we're going to push over knee over the toe one two three four five six seven eight and then a little relaxed push over again so you can just keep repeating that and that's a really nice way of driving some isometric load into the ankle to increase your ankle dorsiflexion and then we'll just change side so spread the toes make sure your big toes forward we'll lean over first so get into your maximal flexion position here then you're going to is crucial at the heel of the foot it's down into the ground now we're going to load so we're going to start to push down into the floor one two three four five six seven eight and then just rock and just keep on looking at your feet try to get your feet as spread as possible so we're almost visualizing a tripod so we've got that first big toe forward we've got a little pinky toe spread out and we've got the heel at the back glue to the ground we do one more set go for it now i'm going to put in the over one two three four five six seven eight and then just small pulses again so that would be one key exercise i i would do um and i'm just show everyone this as well because a lot of the times the calves can get really tight and also the Achilles so just for a bit of soft release work i'll just do this like 30 seconds if you grab a broomstick and you put it in the back of the knees and you push down you can just apply some pressure here do like eight to ten seconds and just work down the calf really really slowly so sometimes the calf and the Achilles can get super tight so it's a really nice way just to alleviate some like restriction quite quickly if you're going into some sort of single leg work and squat pattern work as well so i want to do much more of this but it's just your ability to push down and then from there i would work some time extension so obviously our our body's ability to work this thing here is pretty important and this is how we distribute load for our body so if this big toe hasn't got the right connection when i load it's not going to send sensory feedback to our brains that we're in a safe place to move or load our body or centrate our joints so when we're like this i would just sit in this position so i would stretch the toes like this and then to make it a little bit harder i would go from here and push forward so nice and easy and i would stretch the tissue through the front of the foot or through into the big toe so it's getting some contact with the big toe as much as possible pushing forward and back so we would we would just be five together now four three two one and then i would get every while i'd get a lot of my clients to do this really simply to see if they have control over their big toe is i would say put your feet flat on the ground and can you lift up your big toe let me jump off there and we'll we'll be real good yeah so if if you can't lift up this big toe without these toes lifting that like you can see my big toe on this side it's very different to this side and i haven't got very good toe extension and this is a lot of my injuries have actually been on my left side so wherever that correlates i don't actually know for sure i know that my body doesn't load this side of the body that well so it's crucial that you work your feet you work your intrinsic muscles and you work your big toe because your big toe needs to be able to move freely through flexion and extension as you load and you partially stand on the ground so as we kind of move at the chain i'm not going to do tibial rotation it's quite hard for people to understand too much on this one i'll just go straight into the hip so when i'm looking at hip i'll look at someone's internal rotation so if you lie like this i know you're going to see how far you can drop the foot out and then change if you're someone who's quite stiff and you can't really move the hip right into internal rotation just put your knees a bit closer together tim and put your hands out to the side just put your hands at asset and slowly take the leg out that's it and then just change side and you're just trying to see if there's a slight mismatch between the hip itself so people who suffer from poor internal rotation will then have problems further and up and down the chain i've heard about the big toes at the knuckle so so also ideally you can do isometrics with the big toe as well you can pull the big toe down and you can straighten the big toe slowly so you can load the big toe in isolation as well it's going to give you a couple ideas today waist to improve hip internal rotation quite simply if you are struggling with exercise again it's to do general joint rotation so either passive or active like we did at the start almost in more isolation you can lie on the side you can put the block between your knees like this and you could slowly take this top leg into internal rotation like this and then here depending on how you feel this if you feel it's quite pinchy then I would just sort of set it like that if it's okay I would add some isometric load thereby I would be thinking about actively squeezing this hip flexor and trying to rotate my theme towards my midline and I would try and contract here like that so that's quite a simple way to work internal rotation in in isolation and then obviously I would change side and I'll just go through a bit more of a just some more rotation again for the joint so if you sit in 1990 like this and then we'll just do a nice sort of movement pattern around this so if you sit in 1990 you'll come around with the back foot and then you'll take it back slowly so again it's like a single side of joint rotation again if you struggle to do it actively you can do it a little bit faster ideally to understand your body's awareness and control the movement would be active whereby you're contracting the tissue on the either side of the joint so again this is completely personal to you at the moment I would I would recommend that you work into these active ranges okay would you find more four three two one brilliant I will change side so there's lots of cool components to break down with the squat and with single leg work and they all obviously have a big influence on one another so it's it's one of these things where you know don't beat this heart and if one area isn't so good at the moment your body will adapt give it the right stimulus, stay patient and things will change at their natural rate if you've worn your shoes all your life then you know you've got to expect that things will take you a little bit longer to change or you haven't been wearing maybe the right footwear you know you've got different arches in your feet got structural sort of variation so there's lots of things which play a part and contributes to people's squat pattern so don't be too disheartened yeah of course so when I'm training the middle split now and the pancake I wouldn't train it like this so I'm going to train it as much anymore go into this position because it derives too much around trunk flexion and also we don't really activate and recruit the strength we need to go into that mid middle split position because of the trucks that have been involved so if we go into the middle split now like this just get my camera back a bit more so you can see all right so if we're going to this middle split now here so this is a much better way to kind of train the adductors in this position so what we'll do is we'll try isometrically squeeze the hips together so we'll try feel the line and stretch from the adductor all the way down to the foot and again when you're on your own sort of five to eight sets eight second contraction and then a slight relax in between so we'll do the contraction now so we'll start to squeeze the hips together for eight seconds one two three four five six seven eight on the relax go a little bit lower if you can and then we'll keep all the toes in play and then we're going to squeeze the hips together again so one two three four five six seven eight and then you can go a little bit lower again we'll do two more sets so we're going to squeeze one two three four five six seven eight and relax this is a really good stretch and it's isometric so we're going to actively recruit a lot of the tissue around the hip joint properly and also it removes trunk flexion so we're going to get one more we're going to squeeze the hips together now one two three four five six seven eight and slowly just walk yourself back to the top because if you haven't been in that position for a while probably feel it when you come back up so that that would be the most simple and the most effective way to train the adductors and all that hip control and stability to go into things that press the handstand I wouldn't do especially if you're a guy and you've got quite stiff ribcage like myself and the ribs are locked and you've done lots of weight training and going into this forward fold position you're going to kind of beat yourself up with doing because you're not going to feel it so much in the hip it's all going to be coming from the trunk so we can completely remove that and we can isolate the adductors which is what we want to strengthen the most and the gresilis properly when we're in that middle split position like that and it would help yeah I think it would help I think I think you would have a much better crossover to go into those sorts of moves and personally I found it very very good to do to trains like that and I have a better maintenance track record holding my middle split from doing the exercise alone very simple and there's also one for the for the front split and it just helps getting to those really good ranges quite quickly it seems all right my end but I don't position okay yeah so when nice Tim look at that straight out so when you do when you do hamstring work again the same kind of premise is the middle split one you want the hips to be square and you and you want the you want what's the point of the stretch and where do you want to feel it and how is the most effective way to stretch and this is one way I would do the hip I would always do the hamstring you can do this on an elevated surface but you put your leg like this hour in front and instead of having the leg completely straight you flex the knee when you flex the knee and you take your hip into an anterior position so imagine you're going to like an RDL then Tim if you bring your toes up towards you so you're trying to actively pull the toes up now and now we're going to really try and feel it in the belly of the hamstrings where the hamstring properly inserts and the issue of tuberosity in the back of the gluteus so when we're here we're going to pull the toes up and now we're going to do isometric work again so we're going to keep our chest up our spine neutral and you're going to start to actively pull down into the ground with the front foot so when you've got that position now you should feel your hamstrings so do five four three two one and then you can go into some pulses one two three four five really slow just keep your head up Tim keep on looking forward like big chest be really proud it's just like the same dead lift technique keeping the toes always pulled up towards you we're now we're going to do the second set you're going to try and pull down harder again into the floor you can do this on a chair it's really good off a chair or an elevate surface pull down now five four three two one and pulse one two three four five six seven eight okay again we'll change sides because I want to get a pretty small stuff but I would do four to five to eight sets on that and you can do it really well off an elevated surface so if you're standing have this leg on a chair or a stall and it just changes the angle of the hip again so pull pull up the toes hinge over like imagine you're going into an RDL or a deadlift now we're going to pull down into the floor quite hard okay so we're going to really tighten through the hamstring properly one two three four five six seven eight and we're going to hinge forward one two three four five six seven eight and we're going to go down again pull down a little bit harder for the second set one two three four five six seven eight and a hinge nice and slow and if you didn't feel it much in your hamstring at the moment it's because your legs either too straight or your spine is flexed so it's really important that your spine stays extended slightly and their hip is in an anterior pelvic shape so it's not and pulse theory tells it and the spine is an inflection and when you get those things right you will properly stretch your hamstrings Ollie what's the idea of pulsing so pulsing is a ballistic type of stretching which goes past your stretch reflex I think is personal to you and it's also it's not something I would do with everyone so I think controlled pulsing is fine I think you high-level martial arts and gymnasts they will do quite fast aggressive pulsing because they build up a very high prerequisite of flexibility from a very young age from doing various activity I think it's not relevant I think isometric stretching is the most effective way to stretch so when you when you actively contract the tissue either side of the joint obviously there's thousand acronyms at the moment pales rails contract relax p and f they're all the same it's contract the tissue either side of the joint don't get confused just keep it simple contract the agonist or the or the antagonist eight seconds to 10 second contraction five sets and then change so don't get confused with all the acronyms on the internet and all the courses just keep it simple is the joint moving is not moving is active or is a passive and give your body as much as much different information as you can around stretching and your body will you know have all the nutrients in terms of the variability it needs okay all right I can just keep talking you sound like you're in water all right so um Tim Tim did we say anything Tim or do it's funny it's all right um can you just keep asking me questions guys if not I can just keep going for it I think there was one for shoulders I think there's building the muscles on the outside of the knee to stabilize so just to stabilize the knee for single leg squats you can do eccentric movements so if you're doing stuff like this if you have like a block you can just stand on one block and you can slowly so or a or a step and you would basically just step down slowly like not like that so it's nice and simple it's eccentric and it's single leg start with a low surface and that's a really good way to improve the stability around the knee and then obviously I would focus on just hamster just some hamstring work as well and some lateral movement so when you're going either side with control so that's uh we're going to take one more yeah I don't think I'm echoing my echoing still or not I mean I mean you're seeing if I how how can you reduce shoulder pain information from hands time kick out the verse calls so if you're getting shoulder pain in that position it could be lots of things you know not saying it's impingement but it could have those racing symptoms I would address the shoulder blade so look at the ceresis which is the muscle underneath the shoulder blade here and also look at the um look at how your shoulders move unloaded unloaded so doing things like scapula and press ups and just single arm holds isometrically and trying to feel the muscle beneath here engage so if you do this press up position like this and you put your hand like this and you try and do this movement here which is a scapula cushion and you don't feel this muscle engage properly at all then that could potentially um show that you're you're not quite connecting the ceresis to the scapula properly which means when your arm goes over your head you're going to get pain like symptoms from the fact that you haven't got as much stability through the shoulder blade but it sticks to the ribcage when your arm goes over your head so I would also don't go into full vertical handstands do handstands more on a slant versus fully vertical for a while and then slowly creep back up again because you don't load in the shoulder if you're getting pain um pain is usually the end result of something which isn't functioning working properly so I would always look at the shoulder blade doing some just some isolated shoulder blade movements and then send some serratus work and trying to build all that together do you know the one I think I've been using yours on recently this one of this week I think this is who I've got this from you going through like standing right here all the way around and then behind that on yours yeah well it's just a shoulder articulation I like that one for for for the shoulders again you know the thing is you can get creative with the shoulder the shoulders are the most mobile right in the body so you can do these movements passive you can do them with speed you can do them with control so again you know like we can move the shoulders many different ways as we want with as much control as little control it depends on the purpose of the exercise but I would recommend like I mentioned earlier is to have a healthy blend between the both TFL yeah TFL is a tricky one you've got anything for TFL specifically it's a hard one to get out I think you're going to get that leaner haven't you it's a bit like you've actually kind of did that one it's a bit you get a bit TFL here right if we're going to go into this one yeah a bit TFL there yeah I mean I wouldn't look at I wouldn't think about the body in like a in a reductionist way I wouldn't think like there's an area of weakness I would try and strengthen all the tissue around it versus isolating mentally areas of the body because everything's blended pretty fast here anyway so if I would work movements like we did like this or like things like the windmill things like that or yeah you can put some soft tissue working a bit more rotational movements when you're working around different areas would be much more beneficial because you're going to add more movement to the area and then if you want to try and load that area I would do things like hip going out and then you can just do some like some fire hydrant stuff just to try and add some more stability and obviously you can do joint rotation as well so movement first passive and active and then more isolated work to superset that work so trying to think of that sort of like movement not muscles isn't it rather than isolating we want to try and string it together into a better sequence definitely the body is you know sort of kinetic chains versus independent muscle groups and because obviously everything works together that's been amazing I'm going to wrap it up because Jaco's coming on in 15 minutes so just to say now I think there's so much good stuff for people to go and watch back and just to reiterate the point of this sort of stuff is like doing it like once a week or once every of the week you're not going to get that much progress right it needs to be something which we're doing on almost a daily basis moving through patterns and then people are going to start to see some real progression so then if they go back to this video I hope there's like weeks worth of stuff just but to do these same things on a repetitive basis 100% and it's it's creating habitual patterns and it's you know it's your own perception and you're you're trying to create empowerment for yourself and it's it's you're taking on this of your own body and how you want to move for the rest of your life and it has to be on a daily basis and it has to be something you enjoy doing so find stuff you enjoy doing first don't do stuff you don't like doing so that's very long and just just let your body go let your mind go and just try and really immerse yourself into being the best human and you know you can be through the power of movement amazing so if anyone's any more information guys you can obviously can follow Olly and you can check out all of his stuff he does sessions in London workshops clinics all that sort of so go and see about everything that he's got going on and you can also we did a collaboration with Olly on our virtual classroom with our mover and mobility master class you can find that on our website there's a load of stuff in there which is so good lots of things that cover today plus some others go and check that out as well and um yeah I think this is always something whenever I spend time with Olly I'm like I need to do more of this stuff because I get distracted by the strength work and I just want to go do strength work but I know that I have done a lot of strength work recently and that's where I've gone back to my shoulders are starting to grind down a bit and I'm like okay I've got to go back and I've missed the piece of puzzle now because I'm not moving them enough they're getting stronger but I'm losing mobility so I've got to go and balance that out so it's always a good reminder loved it thanks guys right mate thank you so much you're going to get me go I've got it take care mate thanks so much cheers guys two guys goodbye take care all right guys that's the end of the session with Olly just another big thank you to red light rising for sponsoring the podcast live and we're going to sign this one off and uh Jaco is up with Richard Norton next to 11 these are all going to be available to replay on IGTV from pretty much now when I post it so enjoy the rest of the day guys we hope you can see along and Olly we'll catch up soon bye bye take care


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It's a full steam ahead while we've got good weather. I've snagged that and went through it, so tripped all the pallet. I can dafted it and then... No, you're not dafted yet, the electricity's not going to be done like that. So, what date is it today, actually? Fourth. Right, so my plan for today... I've checked the weather app, whether it's going to be right or not, who knows. It should just be windy all day, so my job is going to be trying to get as much as this, if not all of it, knocked out while assisting dad, because with the weather being okay, knock on wood, that's going to try and get that brick and block work done, get those pikes up, get those pikes done. And I'm also getting all the little charging stations set up because we're going to be using a lot of batteries today. I'm going to be using the big beast breaker to get all this out. I'm going to be using the Hoover, dad's going to be using the cutter, so it's a full steam ahead while we've got good weather. Fingers crossed it stays like that because we can handle this kind of weather, as long as it's not wet. So I think my next job's getting mixed in and then get the last few things set up and then I'll throw you up on time-lapse. Today's speed bump, everything, today's speed bump is I'm waiting for a roof spar, so while we're waiting for that we're in here and then to the top and the two joists are two different heights. So, and what I'm going to do is instead of instead of propping this side, I'm going to put two low screws in between joists to joists to hold them. These joists still hold in the wall and I see them and now these joists have just been holding these joists, these short joists. So couple of screws in each just to tighten them up. They're probably fixed anyway but they also need to get a screw on these these screws. It's not that filling if that falls out. Show me where's that from before workmanship, not why you take my job. As you can see here this thing was in diagonally and there's that because this part wasn't even covered by the casing. Sheathing. So as I was breaking off this I've snagged that and went through it so tripped all the power. I can dafted it and then. No you're not dafted it, the electricity we don't like that. You didn't get electrocuted luckily. No just the power drips but these ones are no better either. They're not exactly vertical they're all going off so that's what I'm doing. I'm hunting for cables now and exposing them before I continue so I don't trip out again. Oh man it's a timber floor isn't it, why don't take the cables under the floor. Yeah. Serve up the wall. But there you go it's a sluggish job. At the very least once once everything's out it's ready for a steal at least. A lot to do, a lot. Two days to do it. I thought this was going to be make a massive difference to this kitchen and this is all opened up. There's it returns probably just past the worktop there so it sticks out there. So we're coming up to there with the flush of that wall so then flush and our steel goes 500 back into that wall and it goes 250 back into this wall so this here lint layer of this door just needs packing up with sleight because we can't take that out because our steel and padstone is going to go in this area here. The steel's going to go back 250 on this side. I'm at 550 that side so we need a long padstone from Berries which of course we're going to be with a bag of cement and something else but I can't remember at the moment. Everything's covered up for the dust just a bit of a slug really. I'm going to start working my way along with my screws in so we don't have to put the echoes up like I say. That way we don't have to worry about getting the staling and having the staling away. So yeah I'm going to get to find some screws and get really wet A couple in there. I'm going to put one in from the other side. There's a couple there to stop that brick falling down. As you can see that brick's staying. That's what we're using. 90mm self tappers with a hex head on the just sailing with that. I know it's a cricket. Brilliant. So we're going to do that with each one as we go along so that all these joists are held because they're only small. So we're going to go outside and start. I only saw a block there. So having a rafter here. Let's having three noggings if you like through onto this rafter and this rafter is going to have four 3x2 out to the edge worthy. I think a piece of timber then the facial boards getting nailed on there. I'm not sure but there's plenty room to get the 3x2s and then take the pickle on there then the three specific ones are actually cut. So I just need to join this up get everything off the scaffold cover it and get this put over there and then we're going to add in there. So we see the day so we've got basically three skins of pick up because you've got the blocks up and then the bricks and the blocks on this side so I'll patch up to him so we can share the glory. Actually building the extension complete we've just got another day inside now getting that steel on that steel there on the drive out there on our wheels. So I'm just going to get this covered up make sure the cavity stays right drop this and we can target inside here get this all spotless that's the plan. Well seems we forgot to film an outro again so from the office thank you very much for watching if you enjoyed be sure to give us a thumbs up and if you're new to the channel you want to see more hit subscribe and tap on that bell that way you'll always be notified when we upload that's always a massive help and we greatly appreciate the support. This has been Bitcoin with Steve and Alex and we'll see you in the next one.