to share Dell's work on the science-based targets and actually we were amongst the first companies to be out there in the world with the science-based targets in 2015 but actually we had the targets before then, we had them back in 2013 so this is what I'm going to share with you today very specifically focusing on that part of the piece of the picture. Good, so first of all definition of science-based targets, what are we talking about here? And it is targets adopted by companies so it's a company-focused framework to reduce carbon emissions enough to stay below the two degree Celsius increase of temperature so basically you can read the definition in short it is this is what you need to do as a company if you want to do your part in reaching the Paris Agreement and keep temperatures below the two degrees Celsius maximum and you know all know that we're not quite there yet in terms of the global scale. So science-based targets is one piece of what we do but target-based sustainability is how we do things in Dell. Back in 2013 we launched our 2020 legacy of good plan which had 21 goals very specific goals across social environmental and in that sense also business-focused but social and environmental goals across our supply chain our own operations but also our supply chain and also how we work in relation to our customers the energy efficiency of our products being one of these. So our science-based targets our climate targets amongst these 21 goals and actually we have an overall goal of creating 10 times net positive value for society so I don't know how many of you are familiar with the net positive value framework? Yeah this is a good crowd and not many people again know about the net positive value but this is basically to say also as Jeff is talking about less bad is not is not an option it has to be how can we as a company be regenerative how can we contribute to the positive future. So we're working with that as well and our goal is to create 10 times more positive impact for the world so a handprint that is 10 times more than the footprint of producing and using our technologies. So and this whole legacy good plan came out of a process in 2011 where we were looking at reassessing okay at that time Dell was working with sustainability goals as well but more in silos and not with an overall strategic framework so this became the legacy of good plan and really looking at the materiality assessment of what is important why do we have our negative impact what is important in relation to our business so that could be 500 goals but we had to I think 21 is still quite quite many. So the environmental goals we have 12 environmental goals and you see them up here so one is to reduce greenhouse gas emissions from our facility and logistics operations by 50 percent so that's our scope one goal in terms of climate and another one is to reduce the energy intensity of our product portfolio by 80 percent because our assessment showed that where we had the big impact was actually not from our direct emissions because we do not have we have a bit of production but most of the production is from suppliers so that's not within our direct scope. So our largest emission was in scope three in terms of the energy consumption of our products and by the way we're also working on the energy consumption with our suppliers to have them work with the energy production plants. So these were the goals and then I've just highlighted this one because I'm very proud to say that this year or just last year we have actually just reached our 2020 goal in terms of the amount of recycled material in our products so that's a hooray for that one down and on track to meet the others as well. So this is our timeline so we started out 2011 to reset Dell's strategy here on sustainability and developing the legacy of good goals which we announced in 2013 so this is when we actually came out with also with our carbon emission energy reduction goals and then of course we had the whole rope to Paris movement and the science-based targets really coming in and taking a position and offering a framework that really tells you as a company also so when is it when is it good enough and I think that is one of the challenges often when we look at sustainability goals often is relative in terms of percentuates better improvements from last year or whatever but these absolute sustainability goals when it is enough when are you actually you know at the benchmark when are you on the positive side. So we thought hey yeah that's a good idea to actually have that measured and let's see if our existing goals can be approved according to the science-based target framework or whether we need to adjust them. So we work with the science-based target group and actually the goals that we had in the methodology that we used to get there was approved that this is a science-based target so disclaimer we actually came in backwards we did not use the official science-based targets process but but our goals the outcome and I think that's what is most important is the actual science-based target goals here and now what's what's coming up in the future of course these goals are gonna be they count until 2020 I actually just came from from strategy sessions in the global team in Austin last week and we already starting to talk about of course so what's what's gonna be next after 2020 and and I can say that our next framework our next timeline is going to be 2030 so we are starting up now to see starting up that process and of course the sustainable development goals will also be a part of the whole 2030 exercise so that's a little bit of a pre-launch here so this is our targets and our progress so far and actually these numbers are by now a year old because financial year 2016 ended one year ago in February 16 so at that time we were 21.8 percent I don't have the actual new percentage we'll get that out in June so but almost halfway there and in terms of the energy intensity of our product products where our goal is to reduce by 80 percent so increasing energy efficiency we are also more than halfway there with 43 percent of energy reduction and this is really so one thing is the energy use of of product hardware like computers or like servers or monitors and what we also seeing as an IT company that that digitalization virtualization big data internet of things the whole digital transformation that we're living in right now is contributing to to an energy efficiency that's much higher than what you could actually do with the hardware so so that's a huge potential here in terms of the digital transformation also driving smarter cities smarter buildings matter production what have we so but we're not that that part is difficult to measure however because that's a lot of proxies when you get out that's almost scope scope for actually if there is a scope for I'm not sure so to round up I've promised to be a shorter time and then leave more time for questions and dialogue with you guys a few challenges and a lot of benefits so some of the challenges we have faced is well collecting and coordinating data and I say you have to mean it I mean don't don't rush into science-based targets unless you have the organization behind you unless you have the data sets and obviously if you don't have those data sets then then work to make sure you have them it is a substantial exercise but what we've seen is that it really we had we were working on it already obviously and it does give a lot of value to to have the actual data then in terms of product design and innovation so energy efficiency is one one goal for our engineers but of course it can never compromise the product performance so it's balancing that and say putting in that balance balance and in that way it's also become an innovation driver so that's also in the benefits but I love engineers because when you give them a challenge you know it's not it's never innovation out of the box out in the blue here's innovation into the box it is keep the high performance lower energy efficiency designed for recyclability use no harmful substances and use recycled materials as much as you can so this is the innovation space that we're giving our engineers and they love it it's great so and last but not least also balancing sensitive information with the transparent communication we have a goal of being we want to be very transparent and we are very transparent but of course sometimes there is business sensitive information that we don't want to put out there and one could be exactly how are we driving the energy efficiency of our products obviously we don't want our competitors to well on one hand we do like want them to to also work with that but but obviously this is some business sensitive information and a lot of benefits as well and we are showing our commitment as to sustainability as a company so not only having our own targets but also have them approved as science-based by an external and acknowledged organization or group of organizations we have been getting a lot of attention and recognition as a sustainability leader because we were amongst the first 12 companies to to have the science-based targets I know the number is now 216 who have signed 206 who companies worldwide who have signed up and I'm not quite sure as to to the number of companies who actually have the targets today and we are creating energy savings for our customers which is good for the planet good for the customers and also of course means that the customers will will go for for our products when there are the highest on energy efficiency most of the time this is actually one of the things I see when I'm speaking to our customers and say okay so lose if you look at the total cost of ownership here you can actually save money by choosing more energy efficient product and then quite often I hear oh yes but that's two different departments so I'm in procurement of IT but the energy cost is in the facility side the operations in my company says the company that we're selling to all the public organization and so that's that's an invitation to two companies and organizations to to really combine those two sets of data and financials financial streams yes we're driving innovation as I said this is also when you're Michael Dell talk about sustainability this is one of the things that he's also pushing to the engineers and and last but not least not only the science-based targets but our overall commitment to sustainability is also of course contributing to to to showing that Dell is is a good workplace and and that is needed also to attract the new generation of employees the millennials and I guess all of us in the room today we kind of supreme millennials right so that's all from me in those short but hopefully efficient ten minutes and thank you Louise we give you a warm hand stay on the stage


Suspense! Autolight and its 96,000 dealers present. Mr. Gregory Peck, in Nightmare, a suspense play produced and edited by William Spear. Friends, Autolight welcomes you to suspense. And this is Harlow Wilcox, urging you to do yourself and your car the great big bountiful favor of replacing old worn out narrow gap spark plugs with a set of new wide gap Autolight resistor spark plugs. That's the biggest news I know. But I've also been told to tell you that suspense is going to receive a great big important national honor tonight during our usual between the acts intermission. And say, when it comes to honors, you'll want to award your car a set of wide gap Autolight resistor spark plugs. Your engine will idle smoother, give better performance on leaner gas mixtures, actually save gas. And if you want the real lowdown on how Autolight resistor spark plugs reduce television interference, see a copy of this week's Saturday Evening Post and turn to pages eight and nine. See your Autolight spark plug dealer today. And remember, you're always right with Autolight. Oh, and remember too, suspense on television returns to many stations throughout the nation Tuesday night, September 6th. And now with Nightmare and with the performance of Gregory Peck, Autolight hopes once again to keep you in suspense. They say every Nightmare has a prelude. Something that inspires it, something that happened or almost happened that your inmost mind seizes upon.  And then when it's full sized with dread, it springs out at us from evil blackness at night when you're defenseless in sleep. The prelude to my Nightmare occurred at six o'clock that evening, the third of July. Since Elsa's illness, I've been walking home from the station evenings instead of having her meet me. It's a pleasant six or seven blocks along Heartsdale Road and then up the hill to Ridgecrest, just at the corner there, the kids play baseball.  Hey, you, what's the matter with you? Don't you know that- I didn't see him, brother. They got no right to play with him. Have you been drinking? Oh, me? No, because if you had, I'd pull you out of that car so fast and take you over to the police. It's all right, brother, calm down. Nobody's hurt, nobody's hurt. Just a little scared. I was still trembling when I got home. I head ached and I couldn't eat dinner. It wasn't something I could tell Elsa about. She wasn't ready yet to hear things like that, so I just sat there at the table, looking across at Stevie, half hearing his prattle about the new fishing rod and how many fish he'd catch on our outing tomorrow and some little story he'd learned in school about Thomas Jefferson and the first Fourth of July. And then pretty early, I took a pill and went to bed. It was the next afternoon. We were driving along, my wife, my boy, and myself. You know that winding road that leads up from Kingston to Falls Town in the trout country? A lot of hairpin turns and a few bad shoulders, but beautiful, beautiful scenery. And that's what we all needed after her nervous breakdown. Little slow around the turns, Ben. Why do you drive so fast? You're never driving too fast as long as you feel the cars under control. Bet it wasn't under control a minute ago. What a curve. Ben, the gas tank's almost empty. Why didn't you listen to me and fill up at the last station? There's always a reserve after the empty mark. Bet we went out of gas. Well, it seems to me, youngster, that when I tell you that... What's wrong? Why are we stopping? Oh, that's what I'd like to know.  Yeah, yeah, I know. Out of gas. Oh, Ben. Will you ever learn? Well, everybody runs out of gas once in a while. Okay, well, it's a nice day for me to take a hike. But, Ben, is it all right to be parked like this? On the curve, the close to the road? No, why not? Where's the traffic? Only adventurers like us know about this road. Well, goodbye, folks. Oh, goodbye, Mr. Know-it-all. I'll go with you, Dad. Oh, you'll stay here. Rule of the woods. Always leave one man behind to protect the women. Oh, can I take out my rod? Can I practice how to cast? Sure.  With my feet, this is a first-class tragedy. Well, it's a smart thing you did coming back this way. Nothing up your head for five miles with the Royal Coachman. Oh, what do you mean? Name of a trout fly. Well, I know that. So, name of a roadhouse. Fancy name for a saloon. Hanging out for fishermen, they say.    Clean sheets, good beds, home cooking. Good undertaker, too. Call yourself a mortician. Well, what do they need him for, the fish? A live or dead. He puts you to bed. Well, anything else? How's your oil? Oh, that's the gas thing. So are we all straight? Yeah. One dollar deposit on the can. Give it to my nephew, Sammy, and let him take the dollar off your bill. Oh, well, we may not see Sammy. We'd like to pitch camp tonight. Got a place? No. Oh, that's bad. It gets dark. Mind you, quick up this way. You sleep at Sammy's, Mr. Better make a reservation, trout season. Well, maybe you're right. You got a telephone in there? Sure have. Fifteen cents. Oh, this is going to be expensive fishing. Oh, what's nephew Sammy's number? It's right here on the wall, over the phone. Oh, say, look at that fellow coming down the pike there. Eighty miles. Found for the roadhouse. Can't wait. Say, there are two dozen numbers over this phone. Pick the biggest one, the one in red. Oh, look at him go, would you?  Will you try to straighten out some of them bins up ahead? They are crazy fools. The pine trees were casting their last longest shadows across the road as I hiked back to the car. Well, we weren't going to get too much fishing done on the 4th of July, but we had to find some for Stevie. What a kid. Teasing his old man all the time. When I came around that hairpin turn and there was the car a few yards away, but no family. Uh, Elsa? Hey, Stevie. No family. Oh, Stevie was asleep and she didn't want to call out. That's right, the kid was tired, a lot of excitement for one day. I stepped on something, Stevie's trout rod, lying in the middle of the road. These kids have no sense of responsibility, a split bamboo rod with silk winding and a balance that was so perfect, I stepped up to the car. Elsa sat in the back seat looking at me and in her lap she held my boy, dead. Elsa couldn't speak, she couldn't speak, couldn't speak. I forced some brandy between her teeth and made her swallow it. Hands were like ice, I wanted to rub them but I couldn't pry them loose from the boy. No! No! No! You want to make sure. Elsa, how did it happen? Came around the bend and it swirred. Elsa, the what? The pebbles everywhere. They're just sticky flying out of it. Elsa. Like a ball. Take some more brandy, it'll do you good. Elsa, you've got to take some more brandy. Elsa. That's how he looked, standing in the road with a bottle on his hand. Who was standing in the road? The man. The man who killed us. He came back? He got out of his car and he came over to where I lay in the road with Stevie. He had a bottle and he took a drink and he offered me a drink and he said he was sorry. And then he drove away. Elsa, don't, don't Elsa. Then the hate began to grow. She couldn't remember his car or the clothes he wore and I couldn't make her describe his face. But I knew that somehow I'd find him, couldn't be very far off, not in this part of the country. I'd find him, and when I did, I'd kill him. AutoLite is bringing you Mr. Gregory Peck in Nightmare, tonight's production in Radio's Outstanding, Theatre of Thrills, Suspends. Friends, this does my AutoLite heart good. It's my privilege to introduce Mr. Fred Dearborn, President of the National Safety Council, who will present to Mr. Royce G. Martin, President of AutoLite, the National Safety Council's annual award for, but you can't guess, an AutoLite Suspense program. Yes, Suspense not only won the Alfred P. Sloan Award for Distinguished Public Service to Highway Safety, but another great honor for this same program will now be presented. Friends, Mr. Dearborn. Thank you, Harlow Wilcox. The National Safety Council wishes to thank you, Mr. Martin, and the Electric AutoLite Company for bringing to your tremendous radio audience the year's Outstanding Highway Safety program. James Cagney in the Suspense show titled No Escape. It was a wonderful story presented to perfection by Mr. Cagney and his supporting cast. The judges unanimously selected it as the winner. So now, Mr. Martin, I have the pleasure of presenting to you this certificate of award. Thank you, Mr. Dearborn. In promoting Highway Safety, and you can rest assured, it is a great pleasure to have a suspense when this outstanding recommendation from the National Security Council. I speak for one and all of AutoLite employees. I trust that tonight's show will make an equal contribution, especially at this time with a heavy travel over the Labor Day weekends. Thank you again, Mr. Dearborn. And now, AutoLite brings back to our Hollywood soundstage, Gregory Peck in Nightmare, a tale well calculated to keep you in suspense. I plunged the car back into darkness toward the roadhouse, the killer, the dirty, dirty killer. There was so much dust, dust and pebbles and Stevie flying on him, like a bird. Yes. Like a bird. Yes, Elsa. He got out of his car and he offered me a drink. He stood there and he said, you better take a drink. Oh, there's the royal coachman, that roadhouse. And he said he was sorry. He'll stop here and use the phone. There's a Sam Crawford in Fallstown. He runs some tourist house in a funeral chapel. I'll call him from here. Yes. Oh. See all the lights. Why are all the lights on? It's a roadhouse, Elsa. So many people going in. Why are they laughing? Well, they don't know how we feel, Elsa. They don't know about us. Is it all right to leave you here for a moment? I want to call. There he is. Would you like me to... Elsa. That's him. Who? Who? The one who hit Stevie? Where? There he is. Where? That one? The man standing in the doorway? How do you know? Can you see his face? He came over and he stood close and he said, you better take a drink.  He ran a pudgy hand across his face. Now, he was drunk all right. And he was trying to shake himself out of it. Well, he'd never drink again. He'd never drive again, not after I got through with him. Elsa, sit back. Now, don't let anyone see you. He killed us. Yes, I know. I know. Now, wait here, Elsa. Wait here. Don't get out of the car. I watched him go inside. He walked across the lobby and disappeared in the bar. I went in after him. He was sitting there, his elbows on the bar and his head between his hands. I said where I could watch him and still not be too close. Yeah, with soda. Before the bartender hardly let go, he had it down. And then his watery bloodshot eyes looked about the room. His eyes caught mine. He called to the bartender and then whispered something in his ear, looking at me, then pointing. The bartender walked over. What'll it be, Mac? Oh, nothing. Really, I don't care for anything. It's on this gentleman. Have a drink, fella. It's on me. No thanks. Can't drink alone. Never could. Come on now, have a drink. What'll it be? A soda, man. You gotta have a drink with him. Come on. Better take a drink with him, fella. Well, soda, just plain soda, but I'll pay for it myself. Just plain soda? Please, here's the money. What do you think you're doing? He don't want your money. Ain't that right? Your money's no good here. He kept breathing in my face and talking and ordering more drinks. And I kept thinking of Elsa in the car. The way her eyes changed when she saw him, the thing in her eyes when she looked at him.  I'll have it again the same way. Come on, fella. Drink up. Come on. You can't drink that stuff without something in it. Drink it. Hey. Hey, give him something in that soda. I don't want any. Thank God. He don't want it. He don't want it. No. I'll have it again the same way. Coming up. He kept looking at me. Breathing at me. He had the face of such an ordinary man, only very beefy. Such an ordinary man. How could he do what he did and then run away? I wondered who he was. What kind of work he did? Did he have a family? Did he have a son of his own? Was he having all those drinks to try to forget? Well, I couldn't let him forget. How long was he going to sit there? A couple of more drinks and he finally got up. He threw a bill on the bar and started to go. Hey, you changed. You never mind the change. He waved a pudgy hand. Big shot. Big tipper. Very generous. Nice guy. He even offered Elsa a drink after he killed our boy. I followed him into the lobby. He went to the desk. Two fifty-seven. Good night, sir. Good night. He started for the elevator. I hurried to the stairway. I ran up to the second floor. I waited off the stairway landing and watched the elevator door open. Wait a minute. Not so fast. Please. Wait a minute.  Not so fast. There's someone else ringing. I want to ask you a question. I have to go. People ringing. Can I ask you a question? Please step away from the door. You're blocking... Answer my question. Get away from the door then I'll tell you. Sure. Now answer me. Whether you can... I think she's smart. He started down the hall. Coming towards me. I stepped back into the stairway. Took a cigarette out of my packet. Started to light it. He walked past. Then he stopped. Oh. I... I didn't want to talk to him. Just wanted to do it and get it over with. I started toward him. We were alone. Then somebody was coming down the stairs. You wouldn't mind coming along. I don't like it. Even the service is lousy in the place.  How's my life? Nothing to do but face. Before I could answer him, his fat, pudgy hand closed over mine and drew the lighted match to the cigarette in his mouth. He putt loosely. His hand was damp and warm. I drew back. Thanks. Yeah. Yeah. See you around. I counted the doors as he passed on down the hall. One. Two. Three. The fifth door down. That was his room. I walked slowly down.  So now it would happen. What do you want? I want to ask you something. May I... Sure. Sure. Come in. He waddled over to the bed and sat down.  His watery bloodshot eyes blinking at me. I didn't know how to begin or what to do. The blind rage was gone. Something happened to me. Suddenly I didn't know what I was doing there. What do you want? I walked over to the window, thumbling for some foolish excuse. There was no use. I couldn't kill anybody. I couldn't do it.  I looked out of the window. The light from the neon sign in the roof made everything look so lonely and dead. What's the matter with you? There was my car in the driveway and Elsa sitting there. Her face, the thin outline of her face, so gray. Her mouth pressed tight in a straight hard line. What do you want from me? She was holding my son. Holding him tight. Press close to her, holding him. My son. What do you want?  Huh?   You're crazy. You're crazy. One shot eyes bulging from his head, frightened him. Guilty. He reached for the phone and I was on him. Why did you kill him? You killed him. You killed him. You killed him. It was done. All done and over with. And now I felt better. Now it would be easier.  Elsa, you all right? I made sure of that. Now let's get out of here. A twisted black top rode unwound steadily under the headlights. But something had changed. It was no longer a road. It was a cloudy, misty jungle where everyone was old and haggard. And there were no children. And then we brought our boy into Fallstown. If you don't mind a suggestion, Mr. Cain, you look pretty done in. And when we carried the boy out of the car, I had a look at your wife. Yes, I know. Good thing you didn't stop at the Royal Coachman. Where? The Royal Coachman. That's a roadhouse. Halfway between here and my uncle's gas station. You didn't see it? No. It's all lit up with neon. Like a regular Christmas tree. Troopers just phoned. There's a job for me. Somebody choked somebody to death. Lots of excitement. Oh, who did it? They'll find him. She looks bad, your wife. We ought to get her right to bed. Yes. Elsa? No, I have no son. This is Sam Crawford, Elsa. He's going to take care of Stevie. And we're going to sleep in his house tonight. I think we need some sleep, don't you? That's him. What do you mean? That's him. He did it. He did what? He killed my son. Elsa. I'm Sammy Crawford, ma'am. I run the local. He killed us.  Are you all right, Elsa? I don't think she knows what she's saying. He came over. He said there was a bottle. He said he was sorry. Elsa. Elsa, this is Sammy Crawford. He wasn't there. He was here miles away. He killed us. I'll get Doc Sadler. It's the matter with Elsa. I know he didn't do it. I was talking to him on the telephone when it happened from the gas station. Elsa, we know who did do it. We know. And he's dead. He said he was sorry. He said he was sorry. Elsa, look across the street. Elsa, do you hear me? Look across the street. Yes. Do you see that man walking toward the street light? Can you see him? Answer me. Yes. Just look at him, Elsa. That's all. There. Now he's under the light. Well? That's him. No. That's him. That's him. He did it. Elsa, that's a minister. He did it. You know it wasn't a minister. You saw it. It wasn't Sam Crawford. He was talking to me on the telephone. That's him. That's him. No. That's him. No, Elsa. That's him. No. No. No. No. No. No. Ben. No. Ben. No. Ben, darling. Hello, Stevie. Hi. Darling, what on there? It was a nightmare. Oh, Elsa. It was. It was. You mean you lost your job? Yes. Yes, that was it. How did you know? Because I know everything. Come on now. Up out of bed. We've got a big day. Father July comes, but once a year. Garage doors open, Stevie?  Stevie, stop that talk. Oh, I'm sorry.  I feel like Connecticut today. Okay, Dad. I got to go. What did you dream about, darling? It was so awful. Me?  I dreamt you didn't love me. Oh, oh, dear. Well, that was the wildest dream imaginable. Now, wasn't that a waste of time? Suspense presented by Autolight, tonight's star, Gregory Peck, in Nightmare. Mr. Peck, the subject of our show and your character portrayal won't do highway safety any harm this Labor Day weekend. Today's newspapers carried some dreadful predictions of the accidents and deaths likely to happen. Yes, I saw them, and if I may, I'd like to add a few words of my own on this subject of safety. The mic is yours, Greg. Well, this evening, the Electric Autolight Company has been honored for its efforts on behalf of highway safety. You, too, can earn such an award. Of course, yours won't be quite the same. No bronze plaque or embossed certificates, and no one will pin any medals on you. Yours will be a greater, more personal reward.  So drive carefully, won't you? Today, tomorrow, always. Thank you. Yes, folks, drive carefully, and drive happily, too, by switching now to new white-gap Autolight resistor spark plugs. They're ignition engineered to work as a perfect team with your car's complete electrical system. So for a smoother engine idle and long spark plug life, just remember you're always right with Autolight. Next Thursday for Suspense, Ray Maland will be our star. The play is called Chicken Feed, and it's the story of a man whose life was worth, literally, a nickel. It is, as we say. A tale well-calculated to keep you in... Suspense. Tonight's Suspense play was produced and edited by William Speer and directed by Norman MacDonald. Appearing with Mr. Peck were Lerene Tuttle and Alan Reeve. Music for Suspense is composed by Lucian Morrowek and conducted by Lud Bluskin. Nightmare was a radio play by Herb Meadows from a story by Samuel Bloss. Gregory Peck is currently being seen in MGM's The Great Sinner. Don't forget, next Thursday, same time, Autolight will present Suspense, starring Ray Maland. Autolight resistor spark plugs, Autolight staple batteries, Autolight electrical parts at your neighborhood Autolight dealers. Drive right. Switch to Autolight. Good night. This is CBS, the Columbia Broadcasting System.


The presentation is composed of six parts, introduction, description of RAPM D160, calculate the step differential probability, solve this equation, clean attack, and improve standard freestyle clean attack. As we know, most published hash functions are based on the Merkle-Dengar paradigm by generating a compression function with fixed input size and output size. Therefore, a hash function can compress out-train load messages and output a fixed load of hash value. For a hash function, there are three best-called security requirements. There are clean resistance, pre-image resistance, and second pre-image resistance. Since a hash function compresses out-train load messages by generating a compression function, the compression function itself should also satisfy some security requirements. There are same freestyle clean resistance and free-stop clean resistance. A same freestyle clean means two distinct messages and the same chain variables lead to the same output of the compression function. And a free-stop clean means two distinct messages and two distinct chain variables lead to the same output of the compression function. This is the history of the analytical results of MD-SHAR hash family and shows our motivation to quick-tangle as RAP-MD160. Also these long results form RAP-MD160 in this table. The number of marks in red at the steps column means the attacks are not from the first step. Our results are marked in green. We improve the same free-stop clean attack by a factor of 2 to the power 15.3. We also give the first clean attack for the first 30 step RAP-MD160 with some complexity 2 to the power 67. In this part, I will give a brief description of RAP-MD160. The compression function of it is composed of two branches, the left branch and the right branch. Each branch consists of 80 steps divided into five rounds with 16 steps per round. And this is the step function used in both branches. XI is the internal state used in the left branch. YI is the internal state used in the right branch. Also, I introduce a temporary state QI for later use. To calculate QI, we need to know M, K, Y minus 1, Y minus 2, Y minus 3 and Y minus 5. To calculate YI, we need to know QI and Y minus 4. Okay, this part, I will introduce the open problem and give our method to solve it. At Asia Quick 2013, Mendel proposed an open problem to calculate the step differential probability of RAP-MD160. Since the step function in both branches has the same form, we only consider the right branch and the left branch can be processed in the same way. Then, the open problem is how to calculate the probability that both the bit conditions of YI and the model difference of YI are specified under conditions of all conditions of Y minus 1, Y minus 2, Y minus 3, Y minus 5 are specified. In fact, in previous work, people only considered the bit conditions of YI. Therefore, it is difficult to give an accurate value of it. For simplicity, I will introduce two notations. New and new. New represents the event, the model difference holds, and new represents the event, the bit conditions holds. Our method to solve the open problem is to calculate the probability of an equation at first, which is used to ensure the model difference can be correctly propagated. Then, we calculate the probability of the bit conditions under conditions that the model difference holds. In the world, we solve this problem by introducing the conditional probability. Now, I will describe how to construct an equation to ensure the model difference can be correctly propagated. Showing this figure, to ensure the model difference of YI delta holds, we can construct an equation 1. By simplifying this equation, we can finally obtain the equation 3. Give a differential pass, the value of delta YI minus 5 delta F delta M are all now delta and delta I minus 4 are all now. So, in this equation, C0 and C1 are non-constant, and QI is available. Therefore, we can convert this problem into calculating the probability. T satisfies this equation, where C0 and C1 are non-constant, and QI is available. Our rule of thumb has supported in 205 in his PhD thesis. We try to reconsider this problem from a different perspective, and our new method will not only give a value of this probability, but also reveals some useful information of T. For better understanding, we use a figure to describe the calculation of T plus C0 to the left by S bits plus C1. Then, the target is to calculate the probability R0 equals to R0 prime, and R1 equals to R1 prime. To ensure R0 equals to R0 prime, there are two cases. The first case is the high S bits of C0 equals to the low S bits of C1. The second case is that the high S bits of C0 plus 1 equals to the low S bits of C1. To ensure R1 equals to R1 prime, there are also two cases. The first case is the low 32 minus S bits of C0 equals to the high 32 minus S bits of C1. The second case is that the low S bits of C0 equals to the high 32 minus S bits of C1 plus 1. Due to limited time, I only give an example here, and the general case can be processed in the same way. For example, we need to calculate the probability T65, this equation. Firstly, we write the constants in binary. To ensure R0 equals to R0 prime, carry R0 must be 1. To ensure R1 equals to R1 prime, carry R1 must be 0. To ensure carry R0 equals to 1, there are several cases. For example, the 19th bit of T equals to 1, or the 19th to the 80th bit equals to 0, 1. To calculate the probability carry R1 equals to 0, we can firstly consider the probability carry R1 equals to 1. To ensure carry R1 equals to 1, there are also several cases. For example, the 21st bit of T equals to 1. These are the details of how to calculate the probability carry R0 equals to 1 and carry R1 equals to 0. We call the 19th bit of T equals to 1 a possible characteristic of T. We call the 31st bit of T equals to 1 an impossible characteristic of T. In total, there are 17 possible characteristics of the low 20 bits of T and 3 impossible characteristics of the high 12 bits of T. Now, I will describe our method to calculate the stamp differential probability. For better understanding, I will use this figure to describe the calculation of yi. Given the differential path, the big conditions of yi and y-4 are fixed. In other words, some bits of yi and y-4 are fixed. To ensure the model difference can be correctly propagated as stated before, we can construct a portion of qi and can obtain the characteristics of the high aspects of qi and the low such 2 minus aspects of qi. The characteristics of these two paths can be considered independent. Therefore, we can also divide the calculation of yi into two paths, the high such 2 minus aspects and the low aspects. The only link between these two paths is the carry, so we consider two cases. There is carry, there is carry and there is no carry. For each case, we then can consider two paths independently and the problem can be reduced to calculating the probability c equals to a plus b, where some bits of a, b and c are fixed. For example, to calculate the 4-bit conditions on c-hole under a condition that all bit conditions of a and b-hole, we can consider from the high bit to the low bit. It is an easy mathematical problem. We will further increase the readout of paper for more details due to a limited time. Next part, I will give our master to solve this equation. Firstly, we convert the right part of this equation into another form by introducing a temporary variable c2. Then, given a condition c1, c2 can only take the following four possible values. It is even to verify this operation according to our master to calculate the probability, the model difference holds in previous part. Then, based on this operation, we can simplify the calculation and finally obtain the equation 6. By adjusting 2 to the power such two possible values of t, we can pre-compute the solution to the equation 6. Therefore, both the time complexity and memory complexity are 2 to the power such two. To evaluate the efficiency of our master to obtain the solutions, I will firstly give the expectation of the number of solutions. Given a fixed c0, one value of c1 will correspond to several solutions or no solution. For simplicity, I will introduce four notations. If no represents the number of the solutions, I will present the probability there are i solutions during the equation and I will present the number of c1 which corresponds to i solutions and will present there are most n solutions to the equation for k of c0 c1. Then, we can obtain the three following equations and finally, we can calculate the expectation of each node. Its value is 1. Now, at the end of this part, I will describe our master to obtain the solution. It can be divided into four steps. Given a fixed c0 c1, firstly we can calculate four possible values of c2 and the corresponding c3. Secondly, according to the pre-computing solutions and the value of c3, return all possible solutions. The expectation is four possible solutions. Thirdly, we can check all the possible solutions t since t specifies this equation with probability. At the last, return the correct solution. The expectation is one correct solution. Therefore, the time complexity of our master to obtain the solution is four times of checking on average. I have to stress that in previous work, they always construct a table of tutorial power such 2 plus tutorial power such 2. Therefore, our master to obtain this equation is improved the previous master by a great factor. In this part, I will give the clear attack on the first 30 steps of M1.6.0. Due to a fast diffusion of the x-all operation as the first round in the left branch, we exert a difference as the magic word M15 which is used as the last step of the first round in the left branch. Our strategy to find a differential path is that for the left branch, we deduce that hand. For the right branch, we search by the automatic tool invented by Mendo. To ensure there are only a few big conditions on the left branch, it should be very fast, and for the right branch, it should be as fast as possible. The strategy of the clear attack is that we only apply the method modification techniques on the right branch until Y23. For the first round in the right branch, we apply the single step modification. For the second round in the right branch, we apply the multi-step modification. We don't introduce the method modification techniques here. Instead, I will introduce our method to control to ensure the model difference can be correctly propagated as the phase of method modification in the next part. As stated previously, not only the big conditions, but also the model difference should be satisfied to ensure the model difference can be correctly propagated. We can add extra big conditions on the internal space to control the characteristics of QI, which will always have the model difference of YI holds. Then we can also use the method modification techniques to ensure the model difference can be correctly propagated since the big conditions can be corrected by this technique. For example, we choose two possible characteristics of Q13 to ensure the model difference of Y13 can hold. In other words, we impose two big conditions on Q13 to ensure then by adding four big conditions on Y9, the two big conditions on Q13 can hold with probability Y. In this table, you will present the big exchange from 1 to 0 and N will present the big exchange from 0 to 1. Then, by applying the method modification techniques to correct all the big conditions on Y9 and Y13, the model difference of Y13 can hold with probability Y. All the extra big conditions are listed in this table. Since we only apply the method modification techniques until Y23, we don't control the characteristics of QI, while I is greater than 23. Also, you may observe that we don't control the characteristics of Q20. The reason is that to control the characteristics of Q20, we need to add several big conditions and it is difficult to correct all the big conditions so we make a trade-off and leave Q20 holding probabilistically. Now, I will give an example to explain the importance of controlling the characteristics of QI. To correct the fourth bit of Y13, we can change the 27th bit of M6. To achieve it, we can change the 27th bit of Y9 by modifying M13. Then, modify M6, M15, M8, and Ym to ensure Y11, Y12, Y13, and Y14 stay the same. Then, in this way, the fourth bit of Y17 can be corrected. However, at this space, Q9 and Q13 are changed. Each time the natural Q9 is changed, since there is no constraint on it. However, Q13 has to specify its corresponding equation to ensure the model difference of Y13 holds. If we don't control the characteristics of Q13 and it is changed at this space, it may not specify its corresponding anymore. Therefore, however, in other words, a probability was introduced at this space and this is bad for message modification. However, if we have controlled the characteristics of Q13, it doesn't matter it's changed. And this is the importance of controlling the characteristics of Qi. At the last, I will give the probability of the clear attack on the first such step, Rmd1, 6, 0. For the left branch, we don't apply any message modification techniques and the holds with probability 2 to the power of minus 29 for the right branch after applying the message modification techniques. It holds with probability 2 to the power of 38. In total, the probability of our clear attack is 2 to the power minus 67. The last part, we improve the semi-free-stop clear attack on the first 36-step Rmd1, 6, 0. We use the 36-step differential cast discovered by Mendel-Irpacianquip 2013 and the method proposed at Euroquip 2013. The method can be divided into three steps. The first step is to find a starting point. It means we choose internal states in both branches and fix some message rules to ensure the nonlinear parts. The second phase is merging. It means we use the remaining three message rules to merge both branches to ensure the chain variables in both branches are the same by computing backward from the middle. The last phase is verification. It means the rest of the differential paths in both branches are verified probabilistically by computing forward from the middle. First of all, I will describe the difference between our work with Mendel's previous work at H22 2013. The difference is that we leave the message word M3 as a free message word. It means M3 will be used as the face of the working face rather than the face of finding a starting point. In this way, although the lateral part of the right branch won't be fully specified anymore, the successful probability of the merging phase can be improved by a factor of 2 to the power 32, and this is a trade-off. As the merging phase, we need to compute backward. First, I will show the modular difference that can be correctly propagated at this phase as well, and seems that such an influence was neglected in previous work. I'll show you this figure. To ensure the modular difference can be correctly propagated, we can alter an equation of qi, and then we can convert this equation into a form we have discussed previously. In order to eliminate the influence of the modular difference, we can pre-compute value M9 and the corresponding M2. The details can be seen in our paper, and then the only influence is the probability delta yi minus 2 equals to 0. Its value is 2 to the power minus 0.4. This is the details of the merging phase. Step one, we choose a value M9 and use x6, x7, x8, x9, x10, m8 to compute x5. Step two, we use x4, x5, x6, x7, x8, x9 to compute x4. Step three, we choose a random m7 and compute until x2. Step five, we choose a value M2 and compute until y0. Step seven, and this. Step two, we can construct a time equation based on x minus y equals to y minus y and x minus 2 equals to y minus 2. According to our method of terms and solutions, we can compute x minus 1, y minus 1, x minus 2 and y minus 2. Then we can compute x minus 3, y minus 3, m14, and last, we can compute x minus 1 and y minus 4. The probability x minus 4 equals to y minus 4 is 2 to the power 32. And this is an instance of terms about running the above algorithm. At the last, I will give the probability of the standard free-slap layout. The probability of the merging phase is 2 to the power 32.4. According to our method, to calculate our control probability, the left branch, the probability is 2 to the power minus 8.1, the right branch is 2 to the power 17. Also, for the given spending point in our paper, I also test the actual values of it. For the left branch is 2 to the power 8.8 minus 8. For the right branch is 2 to the power minus 16.68. In total, the probability of our standard free-slap layout is 2 to the power minus 57.5. That's all. Thank you. Just a quick question. You said all the time that you are calculating the exact probabilities, but at various steps, I got the impression that you are calculating a lower bound on the probabilities, where you control the... used the bits to control the characteristic. Are you sure that you computed the exact probability or only a bound on the probability? I think it's not an accurate probability, yeah? Because everywhere you write, equal. Since the bit conditions on the... Yeah, I use this table. In fact, we think this bit is a free bit, and in fact, it is not accurate. That could be even better, right? So that's according to our experiment. I think it's very close. A quick question. Do you think this method, and we apply it to the shower? Maybe. I don't have... I haven't done any research on shower. Sorry. Any more questions? No, let's thank the speaker.


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We're gonna see if this works I'm not feeling too confident because we're on my broken iPad and I just really wanted to come on and Check in with you guys and see what's going on But it might last all of five minutes It says there's two people here. Oh, I got lipstick all over my straw We're probably gonna have to do this don't have lipstick all I don't have on my teeth I want to talk to you guys so bad if you're I'm so superstitious I've been trying to set this up first. I tried on my phone and I couldn't get my phone to work and then I tried my MacBook and I couldn't get my MacBook to work Excuse me. Well, it's my nose different water So I've been at this for like half an hour when normally it takes me five minutes just to And then here you guys are It's not gonna stay you guys are all ready popping out and let me see what happens if I hit the screen Okay, I can see a couple of you guys. Hi Susan Okay Janet Linda. Hi you guys Hi Lou. Oh, it's not gonna last. Hi Marty. Oh Hi Vicki, I want to live so bad But there's big things popping up on my screen every time that one of you guys post by the way I've been doing a little housework. So excuse all this. I don't really care. I just really wanted to talk hi Amy Let's see if I touch the screen what happens.  From Disney. I guess so it seems like it's been a couple weeks, right? Hi Cindy. It's been a long while. I just Oh, I want to talk in I really should have Maybe it's a sign You know what I want to say house tricks sister house tricks I love saying that to the younger the folks and they're like, huh? I don't know any tricks Tricks are good tricks are bueno tricks are on the up-screen. How about upswing? I'm so nervous. Thanks for this the three thumbs up that whoever gave them to me gave them to me Do you guys have your water Amy? That's why I'm so nervous right now because I'm on my broken one because I just wanted to chat so bad that I thought Okay, we're gonna just try it out The worst thing that can happen is we'll all get cut off Because you guys know that it's broken. So if we get cut off you'll know why Aliens will not have landed. Nobody will have come in and ransacked my house. It's just this iPad I need to get in my car and drive up and go to the place and have it fixed See what's going on with all you guys? I am I've just been piddling around here. I have a new WW recipe I was working on Thank you. I me I Have been watching some YouTube which is actually what made me want to get on here and talk It's like I need to go talk to my swells my folks, but do you guys have your water? All right, maybe if we all sit real calm It'll stay calm Hi Brenda How is everybody doing? Doing great. I'm thrilled things are going just the way I want them to go Cindy says I'm glad you're doing so much better. I watch on Instagram. Oh, I'm so glad I love it when you guys come over out to Instagram because see Instagram is super easy because I can do it on my phone I can do this on my phone, but it's too small for me to read anything that you guys say D floor and Tina. Hello from New Jersey. It's great to see you too. It's great to see everybody I'm wearing my Mickey clean-and-shirt Today was Oliver's anybody who's been to Instagram already knows what I'm gonna say, but I'm gonna say it anyways today's Oliver's first day of school so Laundry's done anybody want to help me fold?  I was kind of squirrely and Steve and I were like, what's wrong with me? And I'm like, I don't know. I don't know Good job on the water you guys and Then I woke up today and I realized today's the first time I won't be taking him to his first day of school But life I not knew it was like Do I call them up and ask them if I can go with them? No, I can't do that You know, he his life is changing and he's with it. I'll get off the subject in a minute you guys But for those of you the original 35 who might be in here right now It was a tough adjustment. It was like it was rough and September 7th, and I don't know it's just all sorts of stuff going on up here And then I just had to like kick myself in the arse Well, no, it's not well first-day jitters on top of the fact that I'm usually the one That is in charge of his schooling taking him on his first day. He's in junior. Hi Lou Not only is it a full day. He's got six classes. He's going from this little teeny teeny tiny school To a school with over a thousand students. So first of all, I've been worrying about that for the last two months and Then when I realized that I was not gonna be the one to take him to school today for the first time in his schooling life It knocked old man's heart into the back of my chest And then I thought you know what I just for a brief moment. I Thought I'm not gonna have yogurt. I'm not gonna have Couple eggs.   I touched the screen. Oh you teach middle school Well, also, I gotta clear this off. I can't see you guys. He is in the sixth grade in middle school so between going From he went from fourth grade To fifth grade online lipstick on my teeth to going to sixth grade It's just freaking this old Nana out But I know you guys aren't here to talk about that hi Judith. Yes Lou I am not a drop and I can already feel the bloating going down and I just got it I'm not having a problem with it Amy says my inga son is starting junior high this year and my oldest is in grade 10 Yeah, it's just My mind is kind of blown So anyways, that's what's happening. I Started off to say I have a weight-watcher recipe that I have everything I went to the market and purchased for that. I'm going to make tonight in their little turkey taco If I was smart, I would have had the recipe over here with me Their croissants bake the croissant Ground up your turkey put it in there and then top it with whatever you want So I'm gonna do that But I wanted to see if I could get on here and see if I could catch any of you guys first to give me some I'm totally full of What I need to have when I need to be feeling to stay on point Have I heard how no he's still there? I'm in California. So it's only 20 after one here So you bet your sweet Bippy it to about 330. Hi Cheryl. How are you? So good to see you. I will be texting him and I gotta give him his room because he's Well, he's almost 12 and he's at that like I'm too cold Nana I'll call you when I feel like talking to you kind of mood now He'll talk to grandpa grandpa called him last night He was all chit chatting with grandpa, but when it's me so I gotta handle it kit with kid gloves. I Could too Lou, but I got I found this is the beauty law. I found the reduced fat ones and For their four smart points each pretty decent size and I have the points So I'll have two of them and it'll all be groovy. I'm gonna use yogurt instead of sour cream I'm gonna do all the stuff that I know how to do that. I did do the first time I lost my 50 pounds I'm just starting over and I'm starting off good and Again, I'm drinking all my water and that's all I'm drinking I think he says girl, I get it. I'd be a little crazy Boy, I'll tell you what if it was 1957 I would pull a Lucy Ricardo and go over and climb in the bushes at the school and watch him and see how he's doing now it's 2021 so if I tried that I would likely be knocked off by someone so I Oh my gosh Lou, I'm just I'm thrilled with myself. I finally just had to get to that point Not only by what the scale said, which was no bueno But by looking in the mirror how I'm feeling the stairs stuff We've talked about before in the last couple videos, right? And I just hit that point I'm trying to think of what I think there was one just the way I feel Just feel crummy and it's like I need to do it says sometimes it's more difficult with grandchildren You have to care about everyone's feelings And I didn't want to step on any of these toes now had I called them up and said can I can I drive with you guys? Dad would have absolutely said yeah, cuz he's easy going He's so easy up at Oliver probably be like Nana, you know I may I were at that point in our lives where I embarrass him We're out at the podium the day and somebody walked by with a little dog And I ran I were to see the little dog and Oliver's like none of you're embarrassing me I have to just step back and wait till I'm gonna have Steve call him tonight. So it's all good. Everything's fine normal life. Just doing it all over again with Take a breath. Need to take a breath So how's everybody else doing is anybody? Back on track. I know you know I don't I have to be careful with my words because as I've told you before YouTube will knock our videos down in The algorithm if we use the words on the bad words on what's going on in the world today. I was pretty much seeing the light at the end of the tunnel and I Trying to figure out how to say this I Feel like we're gonna we're getting like Closed in a little bit again, and I don't want to let that have an effect on me. I don't want I Am gonna take precautions. I'll take all the precautions That's right Lou I Love males weight loss journeys chicken pot pie you could use either low-fat croissant or two-ingredient dough It's so good. I don't do two-ingredient dough, but I do like when I can find that low-ingredient croissants You have done so. Thank you so much. Thank you, Judith Okay, okay now listen The track as in tracking is what you mean. You're not talking about getting out there and jogging, right? You're talking about actual tracking. Hi, Gail. Good to see you too. Thanks for the smooch I love a good smooch and I love a good hug and I love them all Okay, are you talking about actual tracking your food or like the Olympics and Trot what is it tracking? Whatever? Because I am the greatest tracker in the world and I'll say that with an honest face and hand to God I am the best tracker in the world Even when I go way over my points, so I'm trying to think of What I can do to throw your way that might help that I haven't said a million hundred times in my videos Amy says my sons are the same. I'm his mom and I'm cool in an embarrassment Okay, I didn't think so. I'm definitely not trying to kill you my friend and I can't wait to see your Disney videos Were you at Walt Disney World, right? You weren't we weren't in Paris. Were you in Paris or Florida? Tracking is right now. Let's talk about tracking. Okay before you put the food in your mouth before on tries Pick up your phone and put it in there. Make it a rule with yourself I'm not gonna eat this till I'm gonna enter it in my tracker first. I'm assuming you track on your phone Or with the Weight Watchers app and not on paper, whichever it is. Don't allow yourself to eat it track at first Another thing to think about is pre tracking Like if I know what I'm gonna have for lunch while I'm having breakfast. I'll just go ahead and throw it in there Hi, Jennifer. How are you? It's so good to see all you guys. There's 23 of you guys here. So I hope Everybody, cross your fingers. I can't do I can't cross my own fingers on this hand for some reason I have to do it like this That my iPad doesn't just shut down on us because I'm so happy to see all you guys. Oh, no, you're on a cruise You know, I'm sure I probably knew that I'm just a little frazzled today. Oh, I can't wait to see the video Oh, I bet it was just so much you were on a cruise Wow Just on me Hi, Linda, you're on Amy's challenge track in the month of August so far so good. Good job. It's all tracking those of you guys I know we're all different. You're like Nina. Maybe tracking is easy for you, but it's not so Darlene. Oh my gosh. Hi, honey. How are you? I'm so happy to see your sweet name here. Oh my gosh, it's been so long It may not be as long as it feels but it feels like it's been since before The big year we just had the year and a half Hi, I'm E Nita, you know tracking may be easy for you. It's not for me. So why don't you just relax a little bit? I get it. There's other stuff that people do better than I do. You all have our stuff I'm just trying to help and give ideas out there for anybody who You know, it just has an inversion to actual tracking I've tried I've been like I said the last three days. I've gone over by one point, but I have all these weeklies I Will put it later tonight. I put five pounds on in four days tracking doesn't count at sea That the trip doesn't count at all the trip doesn't count for tracking. It doesn't count Your home now you track either don't track at sea. I think it's I think it's illegal to track at sea It's not allowed on board the ship Okay, so besides tracking What else are people having trouble with so you guys having trouble with your water? Because I have noticed since I'm back to drinking tens and tens of water my bloating is seriously going down you guys I was so so bloated.  It means the world doesn't it? I need to get my eyebrows did But thank you for popping in Thank you. Thank you so much Okay, so we talked about tracking for a second pre-track Don't track till you put it in your mouth all that stuff the water you guys I wasn't drinking my water I just wasn't I would rather sleep and Not doing anything and you know And you know all that stuff I have it full all the time I have my lemon water my lemon juice out again I Keep it full I have a little pad buy my lemon juice and buy all my cups because I have 500,000 cups, but you guys know and every time I finish one off I check it so I can see how much I've had and As I mentioned when I started I have to stop drinking by at least three o'clock because I'm getting up at night way too much Usually I rip my nose. I Started walking. It's made me have more energy. You know what Darlene?  This is why I asked I Know if I got out and walked that would be the cherry on The fiber one bar. It's too hot man. I refuse to get out in the heat now I could go out when the Sun goes down and I should and maybe you just gave me the Wherewithal to do so because I know that for me and I gotta I gotta get out there because it's getting around It's really hard for me right now And I got to work back up to it up Here we go you guys it's breaking Shoot You guys Hold on a second. Oh, it's not gonna work you guys Dang. Oh wait. Okay, so we're here for a minute. Let's see how long we can keep it We can't help our brain chemistry. I know and and I know and now Mike. It's getting better If I don't drink things don't write Lou exactly And it keeps our bellies full from wanting to snack and we snack. I'm but I do need to walk I Did get a treadmill and I am going to admit here live to the whole world It's just not my thing. I got on it today While I was watching Esther Williams because I was watching Esther Williams and I was having this thought and I said to myself self Can you imagine how?  I need to be at the park I need to be outside, but the heat need us sounds like you're making excuses and those excuses we hear No, it's just honesty And I will Susan I will Jennifer says where I live it's like 7 p.m. It's still 90 degrees I want to go out for a walk with the kids before they start school, but this heat, you know what I'll walk To the moon and back when it's cool But I can't do it in the heat hey Siri, what's the weather in Simi Valley? It's currently clear and 93 degrees 93 Cloudy skies starting in the afternoon Too much in my team I I ain't doing it I don't know what you mean by I ain't doing it How about a web search for it? Hey, sir be quiet Okay, I changed it and you guys all know that I know walking is What soothes my soul because before the big shutdown hit I was up to seven miles a day at the park I just would get in my little car drive up there and go round and round and round and round And that's when I was at my healthiest and I know that but I can't do it in the heat Okay, so Lou going back to your ten minutes What I'm gonna try to do is ten minutes and Then like I need to empty the dishwasher and then maybe put my estuaries back on because I watch my movies in You know I got to break it up or else I'd never get anything done and then get back on for another ten minutes It's just it's at least it's a start from not having done anything, right? And I so I'm going to take that actually I'm gonna take that as a negative I put it out there as a negative that I don't like walking on the treadmill and I'm not gonna go up in heat But you know what I did walk ten minutes today, so that's a non-scale victory So let's take the non-scale victories where we can find them because folks I am in horrible shape right now I cannot walk one mile. I cannot walk seven miles. I Have to work myself back up to those those great milestones So ten minutes here ten minutes there five minutes here five minutes there It's all gonna help in the long run, right? So let's take that negative I put out there and turn it into a positive Um, let's see. What am I missing and her lungs? I know, right? I look at them and I'm like, okay, there's gotta be a guy To her right and to her left with some oxygen and oxygen tanks So then then when they cut and take a break Cindy see I'm I'm gonna get there, but I just I I can't I can't put the pressure on myself to try to get it all done at At once because right now just even thinking about it Makes me feel like am I not doing a good job when I'm compared to how I was doing. I'm doing an excellent job Okay, Lou. Thank you because I think so too See sandy walking outside is a whole different opera than being on the treadmill even if you have a good show on I I love walking outside. I like the fresh air Hi debbie I can't darling. Oops Oh Um Walk away and I I tried that too. I've tried I can't walk inside or I can I can but I'm gonna do it the way I'm doing it right now because it's just If I hate something I won't do it and then I won't follow up on the rest of my program. Does that make sense? I have it's just like they say we have to like what we eat Even if we're doing ww or a different weight loss program Still like what you're eating eat what you like or else it's a diet and then you'll fail, right? Isn't that what they say whoever they are? I'm probably one of them I've probably said it before a few times So when it comes to walking I love walking In the original 35 now, maybe your original 50 know that I love walking I would walk three times a day in the morning taking all over to school which has ceased so I have to See I have to rearrange the whole thing now because life has changed for me Thank you, sandy. That's all I'm trying to say I'm not trying to poo poo anybody's ideas that you guys are putting out there for me I just know me and I know that I won't do it if I don't like it and then and then I'll just throw the towel in on everything Ha Well, Jennifer, I understand that I see Jennifer you're in a new building.  Are you doing ww?  Because if you don't go get it go get your water I'm gonna see If I can show you guys something I don't know if I'll be able to or not Because things don't often show up here Right debbie and you know just anything is better than nothing. Okay, that's what we're gonna go with today Anything is better with nothing Are you doing green with me? I'm doing green is normal. I'll never not do green I'm I'd like purple when I feel like cooking Steve does all the cooking now I'm trying to find something to show you guys The bloody heck Iowa, okay.  Oh, you are on the blue. That's what I thought That's what I thought But anyways, I made a huge on my our old couch a huge.  Okay, this is another Minor oh no batteries going down Um Amy says I've noticed that there are not as many youtubers doing ww anymore. Everyone seems to be switching to color counting low carb Um, yeah, I have so much to say about that But I don't know what to say that I'm not going to offend anybody or be taken wrong or anything Uh, I've never switched to low carb or counting calories. I've always been ww and I'll always be ww Okay, lu Does the kid not own a hair brush I mean, this is why it was a good thing. I didn't go with them this morning Because nano would have been going given them a hard time. Um Do everybody has to do going back to to changing around everybody has to do it's good for them And for me the ww green program is perfect You can't say boo without offending Um, isn't that the truth and you know what? Some of the best stuff that wants to come out of my mouth I just have to be so careful It's I uh, I think we're gonna go down again Trying to figure out how to say this I think people should switch around if they're not happy with where they are And they're not getting the results that they want And they need to switch by all means find what works for you But when there is when it's a constant constant constant I I Don't know. It's not for me. How's that? Is that is that a poetic way of saying it? Susan says I have my water. I have been coasting for a while not really going at a wholeheartedly I am trying to get back into my workout and walking habit some days are decent some days not so much But sandy like you said just the doing something is better than nothing at all and boy, I'm gonna give you that And sorry you guys my nose always itches So I started moving to the other side of the couch and then I'm like, okay. This is like total Who who my phone here Susan that I totally understand that I'm not saying that they don't see that's what I was afraid of I was afraid that somebody was going to take me wrong I've tried purple. I've tried blue. I've tried different things coming back to realizing the greatest for me What I'm saying is when you're switching every week I think that you need to give some programs at least two weeks to a month before Throwing in the towel on that particular program. That's all I'm saying Because I don't think you can really find the results that you know, you're going to get on that program If you immediately switch out That's just my thought process Lou says heaven knows I did went from wwe to lose it then tried And you don't take any offense to what I'm saying, do you I hope not because I've never never ever offend anybody. These are just my thoughts This is my little corner of the interwebs my little youtube here and that's just my personal thought That's all. Thank you Lou Amy says I just miss having all those ideas for meal suggestions and recipe ideas You miss okay. I'm forgetting already Miss miss them for oh from the youtube Hi ester Oh my gosh hugs and kisses you and darlene. I have three original 35s here I'm a boomer. I don't get offended. I can't figure out what's a boomer And what's a gen x and what's a gen k and what's an rk? And what's a what's a I I don't know. I don't know what I am Uh-oh, we're gonna go down I have a feeling ester My ipad is broken and my battery's going low. So if I disappeared that's why but I'm so so happy to see you And I would never say anything to offend anybody everybody does their own thing And that's what the whole world is about doing what works for you I'm just saying I think that you need to give stuff a try That's all And what is what is what is that I have to say have to do with all the tea in china nothing Oh ester I read something from you the other day About your daughter. I think it was on facebook and um She's not feeling so happy right now You guys I read your your stuff You know what lu here's the thing we don't have to petition petition him He tells me every day when it comes home from work. Did you take your ipad in? But from the big p I've gotten so Agoraphobic that I have trouble getting in my car and driving anywhere That's just the truth. I went to the market.  I think all of her He sits on these. Oh, here we go Judith and knows it All right, so I'm just gonna sit and talk like this Till it cuts off because I I don't want to leave and I want to talk and it might pop back Anybody who knows me if there's somebody new in here that doesn't know me and gets offended I apologize because I'm not an offensive person And um the original hundred all know that I would never Say anything that would hurt anybody's feelings Or okay, all right. No, don't oh All right, it's down. I can't see any. Oh, there's Esther. I didn't post anything about my daughter We're close to listing our home And I need her to get out.  You can't be here for showings. Okay, then maybe it was somebody else You're getting out of the house. Dude. Did I know this?  I hope it's a good move Why are they such piggies she's mine is too. Oh my gosh I don't know But anyways, I'm happy to report Oh, that's right. You did tell me because I remember having Uh major envy. Thank you Susan Thank you guys. I appreciate it I know Amy, I'm sorry. I think I think I think I can't I think I can't But I'm feeling good. I want you guys to feel good She'll read you aspera. She's great at reading everything I'm just gonna leave this up until it dies so that you guys can talk and we can talk And if anybody has something else they want to talk about in the last few minutes that we have here Hi Christy Oh, I'm so glad you did and that goes for everybody even if we only have a second Oh, here we go And and you're like, oh, I don't want to get caught She's gonna say hi and then she's gonna start talking to me But I gotta go the story got no time for this Always at least please just say hello everybody knows Christy, right over planning is healthy Lou, would you mind hi claire? If for some reason you don't know Christy, which I would find it very hard to believe Because of what her numbers are like she has a hundred thousand More than that subscribers right now because the world got smart man Her foods are fantastic So please go see Christy at planning is healthy. Oh my gosh, this just isn't gonna work you guys But how about that lip color?  I'm gonna turn this off because it's just gonna crash Yes, you do Christy. We were talking about it yesterday She got a lot A lot of smart folks It's only quarter to two here. I have nothing else to do except make dinner do the laundry clean the bathrooms But I'm gonna hop in my truck hop on my trusty steed Stop watching old movies. Okay. This is just too much. Anybody wants to give me a thumbs up. I'll take it because Anybody want to look at my nostrils?  There's no other channels here right now, right? Love you too lady Okay, I gotta turn this off The whole wide world is looking at my nose right now. I love you guys. I'm gonna go get this fixed and I'll be back Oh, and then when I see that it works, right? Hey, everybody, did you see up chit chat patty wax nostrils the other day? Oh my gosh, can he even believe she would go on the interwebs like that? All right girls love you all I can't see you because the screen's blown out I'll see you real soon


What we wanted out of Bridgeport was a true mental and physical test It's not gonna be fun, but I know I can do it Bridgeport for most of our Marines was the hardest thing they've ever done The cold definitely slows everything down There's no other place that we're in straight now the steepness ruggedness cold and high altitude We're utilizing the tools given to us here some ropes and other essential items to help traverse Steep or near steep terrain So Bridgeport offers us many different abilities to train at different altitudes different weather All through the season so training here allows us to prepare them for any obstacles that may come Later on in the future. It's gonna test every United States Marine here Probably the best replication of what actual warfare in a contested environment could be like the chips apart second-margin roll Testing our abilities Everything here is difficult mistakes are compounded upon each other And victory is a hard one We're gonna take the quarter two that we've learned out here and apply it to our tasking back home at 29 palm


anyways I love that song so welcome back to another therapy Thursday I just got out of therapy it's raining what do I want to share today I may or may not have uploaded a video before this explaining why I never went into why I were sad why I was sad or hurt whatever anyways that's not what this is about I'm good y'all you know I am good but one thing that I explored today in therapy was something that more than one person has told me in the past week and a half it's that I'm sensitive when the person said it I was like yes I am sensitive I'm not gonna lie about that I am very sensitive and after we are off the phone I was like girl you are sensitive you really are sensitive so that person told me that and then also I got a human design analysis done by someone who's an expert in breaking down and analyzing your human design chart if you're not familiar with what the human design chart is just go and look it up this is not a video to explain it but she also told me that like by nature I am a sensitive person and I need reassurance I need to pretty much I need to be handled with care you know what I know that but for all this time I kind of like withheld myself from saying that about myself in a to a certain extent because a lot of people see that as a bad thing as a negative thing but when I got my human design analysis she was like no that's not a bad thing needing reassurance is not a bad thing and I discuss all of that today in therapy and my therapist pointed out she was like need a reassurance isn't a bad thing now if you're attached to that reassurance meaning like if you don't get reassurance then everything is just my mother colony if you don't get reassurance then your whole life is over or you like just completely lose yourself so I'm not attached to the reassurance but I do need reassurance and I don't need it every day I don't even need it every week but every now and then I need some reassurance also I brought up all of this to bring up the sensitivity part I think is important for us to know our self on a deeper level and not be scared to share what we know about ourselves especially when that that thing is not a negative thing so you learn and learn about yourself every day you learn new things about yourself especially when you go through different things different challenges whether good things bad things you're constantly learning about yourself so sharing that information with our loved ones help them know how to deal with us helps them know you know how to love us helps them know how to help us so I made a mental note to start being more vocal about the things that I know about myself one of them is that I'm very sensitive when I go through things it affect me very deeply like very very deeply to the point where you know sometimes I'll be like are you tripping I'm just sensitive like you gotta handle me with care and when I'm not handled with care that affects me and it may affects me more than it may affect somebody else but that's okay that's me now because I know that about myself if I'm going through something I make or I remind myself that okay you feel like this right now you're going through it right now you feel deep about this right now allow yourself to feel that but do not let it consume you so now that I know that information about myself I'm able to acknowledge it and not allow that to consume me and also find healthy solutions to move forward which is what I did I'm still although communication is so important to me I'm still learning how to communicate effectively with different people because you can't communicate with everybody the same way because their level of communication might not be the same as yours or someone else's and sometimes the words we choose get misconstrued and then the English language in our whole is just pretty much confused and when it comes to it comes down to it so anyways I say all of that to say this today in therapy I explored the part of me that's sensitive I explored that I acknowledge that yes I am sensitive but that's not a bad thing and that is something I'm gonna be vocal about to the people closest to me the people that I love the people that I spend my life because I need them to know that my genetic makeup my body my mind cannot handle certain things the way someone else would handle it very simple example and this has been me like on my life my body cannot handle stress if I'm stressed my body shuts down I don't want to eat I am unproductive I lose a lot of weight like it's not healthy at all now stress as a whole is bad for anybody like they say is a silent killer but how my body personally responds to stress to stress is very bad like it affects me instantly is that something that creeps up so don't stress me out if you love me if you care about me I can have hard conversations yes you may say something to hurt my feelings yes I might not agree on everything or we may not agree on everything but you have to be open and honest with me and don't add stress to my life another thing I learned is that what triggers a lot of my stress sometimes is confusion I cannot sit in confusion I need clarity and that's why communication is so important to me as well if I don't have clarity the thing that I'm confused about it replays in my mind over and over and over so now my mind is constantly going and because I can't find answers or because I can't gain clarity on whatever that is everything goes down so anyways I hope I am making sense I am just making note of what I need to do to better better handle certain situations that I am gonna go through in the future because I've already been through a lot okay and one thing I always tell my best friend when we talking is that listen we don't hit rock bottom we can't get in things can't get any worse okay it's only up from here so even the obstacles and the struggles that we we face it right now we've been through worse and it's it sucks that we have to even say that we've been through worse but it's true we've been through worse I always know that okay whatever you're facing right now like it'll be okay you're gonna you're gonna get through it you've been through worse but knowing that I am sensitive knowing that I thrive on clarity knowing that my body does not handle stress well gives me information about myself to keep to keep me secure and it's important that we're be it's important that I let others who are in my immediate circle know that as well anyways that's about it for this therapy Thursday I am late I gotta go pick up my son and I gotta run some errands but I hope you all found this video helpful and oh I also want to say right I've had quite a few people reach out to me and say that my therapy Thursday videos help them and they are now going to therapy because of me and I just want to say thank you thank you for reaching out thank you for telling me because sharing these videos like I said I just want people to know that there is always a healthier way to go through hard times there's always a healthier way to cope and going to therapy is one of those things and healing your trauma intentionally I feel is the best gift you can give yourself okay because that trauma is blocking so much that once you break through that so many doors so many opportunities so much light comes to your comes into your life and I feel like I am living proof of that because even though I'm not where I want to be yet listen I I'm in a space right now that I can honestly say that mentally emotionally spiritually physically I'm in the best that I've ever that I've been my whole life and that's because I have healed through a lot and I've processed a lot and despite what I've been through I it's only and I did sound cliche but it's only made me stronger and not just physically I just mean like in all aspects of my life so yes thank you for letting me know I appreciate that and with that being said if you're watching this and you've been considering therapy but not sure yet let this be your reminder to go and intentionally heal your trauma and even if you think you don't have any trauma just tap in and dig deep and heal your inner child because we all have an inner child that needs healing all of us every last one of us anyways to all of my melanated women protect your wound by any means necessary and to everybody watching protect your peace by any means necessary I wish you all love light and prosperity and you'll see me in my next video so I just came back on here to say when I go out I'm used to getting compliments from men you know it's not nothing new but today my goodness they are definitely flattering your girl okay like old young in between this one guy I was crossing the street he stopped so I could cross I ain't think nothing of it my boy rolled on his window and he scurried y'all you're hot you're sexy I was I was in such disbelief in the moment that I didn't even say thank you anything but afterwards he said how you doing you good you looking good so then I said thank you cuz they're like he kind of reeled it back in but my goodness gracious I'm not complaining I appreciate the love clearly I need to get out more anyways that's all I came to say bye


It seems to me to be important that we all have a certain rhythm in life, particularly throughout the year. Obviously Christmas is the time to quiet down, to enjoy family, enjoy friends, but also to be grateful for the many blessings that we experience here in Switzerland for the success that we have with the University. And in that sense I wish you all Merry Christmas and all the best and thank you all for your engagement with the University of Bern.