You're listening to Barbell Logic brought to you by Barbell Logic Online Coaching where each week we take a systematic walk through strength training and the refining power of voluntary hardship. Barbell Logic listeners, this is Matt and gosh, we have a real treat for the next seven episodes. Dr. Jonathan Sullivan and his cohort, Noah Hayden, have recorded an entire series on the Barbell prescription and the value of barbells in the world of strength and health. And so the story behind this is that Dr. Sullivan along with Andy Baker wrote a book called the Barbell prescription. They talk about that a little bit in this series, but they don't really promote it in its phenomenal book. It's a book about the value of strength training and not only that, but the way that we should be looking at strength training and barbells as medicine for all of us regardless of age or demographic. And so you can go to amazon.com and buy the Barbell prescription. We don't make a dollar off of that. It's a fantastic book. It's the best book ever written on this very source. And so in November of 2019, I had the privilege of traveling up to Gray Steel Barbell where Dr. Sullivan, who we call Sully and Noah Hayden, along with a great group of other practitioners and coaches were leading a Barbell prescription seminar. And I was blown away, blown away by the content, by the professionalism, by the hospitality, by the service of his team there of his staff. And I got to meet a lot of the people that you're going to get to meet in this series. And later as COVID hit in 2020, I started talking to Sully and I said, man, we've got to get this information out there. And he wasn't able to put on those seminars in person in 2020 because of COVID. And so he asked nothing in return. And we talked through, hey, would you be interested in making a series for the Barbell Logic podcast? And he generously and graciously offered to do so. Noah did a tremendous job in really hosting this series and sort of narrating and facilitating the discussion. And so for those of you who are interested in why we do this beyond the aesthetics, beyond taking pictures of yourself for Instagram and for strength and health and quality of life, you're really in for a treat. This is one of the most outstanding series I've ever heard in my life. I got to preview it over the last couple of weeks and I am super excited for what they are about to bring. And so without further ado, here is Dr. Jonathan Sullivan and Noah Hayden along with some of their closest friends and clients and other practitioners. And they are presenting to you the Strength and Rehab series by the author of the Barbell Prescription. Greetings and welcome to the Barbell Logic podcast. I'm Dr. Jonathan Sullivan of Grey Steel Strength and Conditioning in Farmington Hills, Michigan. I am a Barbell Logic online coach and I also have my own practice here where we focus on people in their 40s, 50s, 60s, 70s and beyond. Barbell Logic has asked us to do a series of podcasts, the Barbell Prescription podcasts where we're going to talk about training for people in their 60s, 70s, 80s and so on. I'm joined today by my associate coach and friend Noah Hayden. He works with me here at Grey Steel Strength and Conditioning training people in their 60s and 70s and beyond. And I'm also joined by my friend and client, nurse Ann Buzard, who's going to talk to us about her journey not only as a healthcare professional but as a master's athlete. And it's a great pleasure having both of you here today. Noah is actually helping us produce this podcast. He turns out to be something of a renaissance man and an audio file and he's got us all set up here in the clinic. And he's going to take it away and host this episode of the Barbell Prescription podcast for Barbell Logic. Noah, welcome. Tell us a little bit about yourself. Hi. Like you said, Sully, I'm an online coach with Barbell Logic. I coach people here at Grey Steel. I coach people at my home gym, actually. How are you, Ann? I'm fine. Thank you. I haven't seen you in a really long time. It's good to see you. For this episode, one of the key topics in your book is how Barbell training can best treat the sick-aging phenotype. So that's what we'd like to talk about today. It's a good topic. Yep.  I am. You've done that for a while. Are you practicing right now? No, I was an emergency physician for about 25 years. And it's been about, what has it been, Ann? Two or three years now. I retired from emergency medicine practice. I worked my last shift, I want to say two and a half, three years ago, and devoted my full time to teaching and our YouTube channel and writing articles and coaching here at Grey Steel. And couldn't be happier. It was one of the best decisions I ever made. But I was a physician for a very, very long time and that sort of formed my ideas about how we age and how we age well and unwell and what to do about it. And it propelled me into kind of doing a new kind of medicine on the other end of the health spectrum and contributed to this development of this idea of the sick-aging phenotype. I wanted to go back a little bit. When did you first decide you're going to pursue a career in medicine? When I was about eight years old. Eight years old. Yeah.  I was always interested in biology and living things. I went through a dinosaur phase, which I get just kind of like biology and also de rigueur for little boys. Every little boy has to go through a dinosaur phase. And then I discovered books about microscopy and microbiology. And that stuff was fascinating to me. And I loved to watch the doctor shows when I was a kid. I watched Marcus Welby and what was the one with the neurosurgeon, Ben Casey. I watched him all the time. And it was a kind of thing that resonated with me. And so from the time I was a little kid, I always wanted to be a doctor. I know that you were an emergency physician. Did you always work in emergency medicine? Or did you have any other specialties or areas of focus before that? You have a lot of experience in your training. When you're a third year medical student, you start to do a series of what are called clerkships where you rotate through all the different specialties. So you do an internal medicine clerkship and a surgery clerkship, family practice, pediatrics, all of that. And I actually went to medical school with the idea that I was going to be either a general surgeon or some sort of subspecialty surgeon, like a neurosurgeon. I had given serious thought to neurosurgery. And I was in my surgery clerkship for about 36 hours before I realized that I was not going to be a surgeon. That was not the kind of life that I wanted to live married to the hospital. Why not? I mean, what does that entail? Surgery itself, the actual surgical care of patients and the operating room and all of that is fascinating. But that whole lifestyle and the training, the training has come a long way. But in those days, the training of surgeons was very abusive, in my opinion. And surgical interns and house staff were abused with long hours. And the surgical mentality is very sort of militaristic. Like I never encountered anything in the Marine Corps that was as abusive with the public humiliation. And oh, yeah, it was horrible. And then once you graduate and you become an attending surgeon in your own right, you are literally married to the hospital. And so when I looked at surgery, I saw long hours, I knew a medical career was going to be long hours in a particular surgical career. And I might have swallowed that. But then I saw all these guys with bad marriages, bad backs, and bad dispositions. And I just did not want to pursue that way of life. And at about the same time, I did a rotation in emergency medicine. And that was fascinating to me. It was the best of all possible worlds. You were a generalist, so you had to be able to handle anything that came through the door. And I like that. And you had to be able to perform a certain number of surgical and invasive procedures, which at the time I thought was pretty cool. I actually don't think that's so cool anymore. But you had to be able to do chest tubes and thoracotomies and DPLs.  So that was pretty cool. And this was the real kicker. Emergency medicines have a certain amount of control over their time because it's shift work. So when you're in the hospital, you're there and there's nothing else when you're in the emergency department. There's no breaks. There's no time for grab-ass. There's nothing like that. When you're working, you are just, it's solid work from the beginning to the end of the shift. But when the shift is over and you go home, you're home. You don't get paged.  When you're not in the emergency department, you're not a doctor. You get to do other things with your time. And that was very appealing to me. So I don't think anyone likes being on call in any career. It was the most horrible thing ever. So Ann, you were a registered nurse. You're retired now. Right. Where did you get your start in nursing? At Henry Ford Hospital. It's now it's called the main hospital, but then it was the hospital. Okay. You know, we didn't have all these sub areas spread up, but I started there, worked there probably till 67, 1967, not 18, 67. And then I had my children and I had agreed with my husband before, and he thought it was very important that I be home with them while they were preschoolers. And I agreed to that. So I stayed out of nursing until my youngest was a kindergartner. And then I went back to work full time for a couple of years. And then I went part-time until they were in high school probably. Okay. And I worked from then until the mid, probably 2010, 2015. Did you go back to Henry Ford? No, from there. It was really funny. I sent a letter to St. Mary's and said I was interested in working there and sent them. I had been in hemodialysis. Just it was a new field when I had quit and I had started the unit at Ford hospital, opened it up and everything. And then I was pregnant. So I had to quit. And then when I went back to work, that was on my resume, although I did not want to go back into hemodialysis as I'm resume. And within 24 hours St. Mary's called me and said, we'd like to interview you for hemodialysis. I thought, oh, great. Why didn't you want to go back to hemodialysis? I don't know. I thought you were going to say because it's kind of horrible. Well, it is kind of horrible. But I ended up working most of my career after that for two years, except for two years when I went to U of M and work, because at that time, it worked better with my personal life to be there. But I like dialysis for the aspect that is what you learn in nursing school, that you know the whole person. You know the family, you know all the dynamics that are going on. So and I had same patients for years. They keep coming back several times a week. Right. And then I got into peritoneal dialysis for the home training. And those people, if they weren't in the clinic, I was usually on the phone with them, making sure they were doing what they should be able to do. And I ended up enjoying it. I quit finally because the company that took over the clinic became very, I suppose I have to, but dollar oriented. Sure. And it was all about that, not about the patient care and the time that was allocated to the patient. So I don't need this. I've never heard that story before. Right. So I quit. What kinds of people would go to the dialysis unit? Like what kinds of patients did you have in general? You mean medically? Yeah. What were some of the conditions that these people would have or the reasons they were there? A few were hereditary situations, you know, genetic disease, polycystics or there was Alport's disease and a couple of the patients that we had. But most of them probably were hypertension or diabetes. We had some that were HIV, but almost all of them, you know, were hypertension. The hypertension and diabetes I imagine were overrepresented. Very much so. Sully, did you ever see the same patients twice? I would imagine that in the ER, you kind of only treat everyone once. Yeah. I still stay in touch with my continuing medical education. I get a number of programs, mostly audio. It's a hard time to go to grand rounds right now because of COVID. But recently, apparently the term super user has come into use in emergency medicine literature that you have this concept of super users. So the short answer to your question is yes, there were certain patients who came to the ER all the time. I mean, all the time. In our time, we just said, look, they're abusing the emergency department. Sure. We try to have a more elevated sort of way of talking about that. Now, the reason that they're quote, abusing the emergency department and being super users is because their internal and external resources for care are just extremely limited by their own nature and by the nature of our society and healthcare in the United States, which is in a fairly parlous state, I think. So yeah, you would see a lot of the same people over and over again. Over time, the phenomenon I observed was that as primary care in the United States became increasingly fragmented and increasingly unavailable to a large segment of the population, people began more and more to use the emergency department for primary care, which is not something that either the department or the providers in the department are really prepared to do. So the emergency department became this literally a poor man's primary care clinic where we delivered poor primary care because that's not what we were set up to do. But yes, we did see populations of, for example, patients within stage renal disease who didn't want to go to the dialysis. So they wouldn't go to dialysis and they wouldn't go to dialysis and they wouldn't go to dialysis and now they needed emergency dialysis. Now they were hypercalemic or they were in volume overload and pulmonary edema and they came in and then we had to set up some sort of emergency dialysis situation for them to shake our finger at them and yell at them and then the process repeats. And then they wouldn't go to dialysis. And then they wouldn't go to dialysis or sicklers who use the emergency department very, very frequently. And there were a few sicklers that I remember they were well known to the emergency department when I first started as an intern and I worked there long enough that 15, 20, 25 years later it would be like, oh, she died or he died because they tend to die young. Lots of HIV patients that we became familiar with and of course there were street people, alcoholics and addicts and stuff who came in frequently all the time. So there was some very, very poor continuity of care. But you did get attached to some patients. There were some patients that you saw often enough to be attached in a strange kind of way. Both of you have a lot of experience treating sick old people. We do. What were the most common problems that patients suffered from? In people over 50, I began to notice and not just me. I mean, it was generally recognized that unhealthy aging was this constellation of processes and syndromes that always seemed to go together when I was an intern or a resident, one of the premier educators in our field, Diane Birnbomber, came and spoke to us at Grand Rounds and she said, di-attention allesity, diabetes, hypertension, high cholesterol and obesity. It's like they always go together, di-attention allesity, di-attention allesity. And that was what I was seeing on the floors and in the emergency department and people started talking about syndrome X, this syndrome X thing, which was obesity, particularly visceral obesity, hypertension, hyperlipidemia, and insulin resistance and diabetes. And these things always went together. So, the resident would come to present a case to me and say, yeah, there's this lady here, she's got hypertension and I'd say, and diabetes, and hypercholesterolemia. And they'd say, yeah, that's right because they just went together. And as time went on, it became pretty clear that this was a syndrome. We call it the metabolic syndrome now and the principal driver of the syndrome is insulin resistance. And that is sort of the core of what I came eventually to call the sick aging phenotype. And I'm sure that Ann observed the exact same thing. I mean, when you saw patients in dialysis with diabetes, how many of those patients with diabetes and renal failure did not have high blood pressure too? Yeah, they all had. I can't remember any of my patients without a hypertension, really. And core diabetes with, if they were on peritoneal dialysis, we used hypertonic dextrose solutions.  Right. So, that was the next thing that I wanted to ask is how exactly did you treat these people? Like what could you offer them in the hospital to treat these problems? Band-aids.  And so, what we would do is we would address all of those numbers. So, we would look at our test results, sort of a physiological picture of the patient and say, well, your sugar is up, let's give you some insulin and fix that, your blood pressure is up, let's give you some blood pressure medicine and fix that. You're in pain, so here's some pain medicine, we'll fix that.  What we never did in the emergency department, and this is an indictment of my profession and my specialty, what we never did in the emergency department in any meaningful way was go to the root cause of this constellation of problems. Regress the syndrome in some way. Yeah, and get to the underlying pathophysiology. So, we have drugs that allow us to manipulate all kinds of physiological variables in any way that we want, but what we're not very good at is getting to the root cause of this sick aging phenotype. So, when did things change? When did you figure out that there was a better way or even a way of addressing these issues that could actually improve the underlying condition? It's a long story and I've recounted it in other places, but to make a long story short, I was also involved in emergency medicine research. I did basic science research in brain injury and repair, the cerebral resuscitation laboratory of the department of emergency medicine at Wayne State University.  And a lot of our research was focused on growth factors and my research in particular, a lot of it was focused on insulin. And so, I was completely obsessed with insulin and insulin signaling systems, how insulin signaled to different physiological processes in the cell and so forth. And in the course of my readings and research about insulin, I began to encounter more and more of this data about insulin resistance and the metabolic syndrome. And I also began to, every now and then a paper would pop up what I now call a brobar blood study would pop up in my research where somebody would get a bunch of bros and have them squat and then would look at the level of growth factors. Insulin is a growth factor. They would look at their insulin or their insulin-like growth factor or their growth hormone or one of these other peptide growth factors and see that when people did these exercises that they would have a big spike in the serum release of these growth factors. Also, I was getting to be in my 40s and looking at 50 and I was losing muscle mass.  And so, all of these things sort of came together for me thinking about my own health. And it was pretty clear to me already that our population in the emergency department, these were people who just did not eat right and they did not exercise, they had no physical activity level at all. The burden of obesity and even morbid obesity was really, really high. And obesity is one of the components of the metabolic syndrome. And because I was a scientist and because we worked with such a complex disease process, brain damage and repair in the setting of stroke or cardiac arrest, I had this habit of like making these elaborate pathophysiological models for what was going on like in a brain cell that was subject to ischemia and reperfusion. And I started sort of at first subconsciously and then more explicitly thinking about this, I came to call it the sick aging phenotype. It's like, I keep seeing the same thing over and over and over again. What is going on here? And the metabolic syndrome is part of it, but a sedentary lifestyle plays into it and nutrition plays into it. And I think that this process is self accelerating and complex in a way.  And what happens to a brain cell when it gets injured is eventually it snuffs itself through a process called apoptosis or program cell death, where it basically undergoes a kind of involution or cell suicide. And I'm thinking, on a human sort of macroscopic level, that's what's happening to my patients in the emergency department is they're basically sending a constant message to the body that like, I don't need you anymore. Right. And the body takes their word for it and starts shutting down and the muscle goes away and the bone goes away and the insulin signaling systems go away and the neurons go away. And, you know, so I'm realized I was looking at human apoptosis and I started sketching out these maps of what the pathophysiology was. And that's where the sick aging phenotype came from. Real quick, because we didn't touch on this, probably because we talk about it so much we forget. What exactly is a phenotype? So a phenotype is a word that is from the Greek and it basically means show type. It's what you see when you look at an organism. So, as opposed to what else? Genotype. So for example, you can have two fruit flies with pretty identical genotypes, but depending on like what you do to them in an experiment or what happens to them in their environment and their life story, they may end up expressing very different phenotypes. So they may have similar genotypes, but they may look very different. And in the Bible prescription, the book I wrote with Andy Baker, we basically start the book out with a description of two identical twins, Will and Phil, who basically have the same DNA, but their life experiences and their habits lead them to the expression of two very different health phenotypes. One of them has a healthy aging phenotype, one of them has a sick aging phenotype. So, because the genetics, we can't really do anything about. Like if I'm born with lousy genetics, I have lousy genetics, I have the wrong parents, there's nothing I can do about that. But I can be born with a very, very good genetic endowment and still screw it up with my lifestyle. Still make poor choices. Still make poor choices. So that's a phenotype. So you started training yourself. I did. How did that go? So when I started training, using linear progression and progressive overload with strength training as my primary focus, as opposed to like, yeah, I'll pump on my Bowflex a couple of times a week. You know, I got a set of barbells and I gave it a try. And as you would expect, I gained strength very, very quickly. And I started putting on muscle again for the first time in years. And I found that it improved my mobility. I used to do all this stretching for martial arts and all this mobility work. And I found that I didn't need to do that anymore. I was much stronger through the range of motion. And I felt really good. And I knew that I was on to something special there. And then I began to look at the literature on strength training, the biomedical literature on strength training, in particular, the biomedical literature on strength training for older adults. And what I discovered was this whole universe of literature, a lot of it, not very good. But some of it was pretty solid and was all pointing in the same direction, good and bad. It was pointing in the same direction, which was, again, a long story short, that this needed to be the focus of exercise medicine for an older adult, not something that they did in addition to their cardio. It needed to be the keystone of an exercise medicine prescription. And I began, because I'm a physician, I began increasingly to think about it in terms of medicine and as a prescription. And it was at about the same time that the American College of Sports Medicine started their exercise is medicine, program or campaign, whatever you want to call it. And it was like this whole world opened up to me. And I remember thinking like, where has this stuff been for my entire career and my entire education? Like, why wasn't I told, you know? And so that that was a real singularity in my life and in my career, this realization. Is that around the time that you decided that you needed to start coaching other people? So the way that happened was I just started lifting on my own and family and friends like, oh, yeah, I would tell them about it. And they would say, well, let me come over and try that. So they come over and try that. And I picked up right away that that was a primary emphasis of that whole model of training. And I had experienced coaching movement as a martial arts instructor. And I was a former Marine Sergeant. So like I tend to be kind of a controlling kind of person. So I would just coach people, right? And they would come over to lift. And so I wouldn't just let them try it out like I would coach them. And in due course, I became a coach myself. And so initially, I was coaching people out of my garage. But as I got more and more into it, and more and more into the literature, and I came to realize more and more what a profound medicine this could be. I decided, you know, I want to do this part time. So we, you know, we found this like little closet space and remembers it. Our first gym, which was like in a tiny little room in a rotten old decrepit warehouse, and started coaching people part time. And then more and more people started showing up and we had to move into a bigger space. And before I knew it, I was like, well, I think I want to do this full time. I met you in that place too. And when I pulled in the driveway, I thought, no, this building's condemned. I got the wrong address. And you know, there's a training camp really soon and like, how am I going to get there? It was the paper, the paper street soap company. Yeah. And I remember going upstairs and thinking this has got to be a haunted house. Like there's no way. It was a haunted house. They like, they did it. They did a haunted house every year. And good. Yeah, eventually eventually the city showed up and was like, yeah, you can't have, this place is like, yeah, someone might fall through the floor. Yeah, somebody might fall through the floor. The place was literally falling apart. I mean, it's impossible to describe. One day we were going up the stairs. It was a couple of days after a heavy rain started and there were mushrooms growing out of the wall. I mean, it was that kind of, you know, it was that kind of place. Horrible. And how did you hear about all of this? Well, it started in probably 2015. There's no cliche, it sneaks up on you like a thief in the night, but I started noticing, I was losing strength in my, especially in my legs, I would kneel down to get something and have difficulty getting back up. And I couldn't open large lids on containers like my laundry detergent, which is rather important. And I was talking to my son about it.  I said several of my friends have and they were injured and they just quit. They wouldn't go back and they didn't start doing anything else. I said, I need to do something. He said, you need to go see Sully. He said, he's the best coach in the country for your demographic. And then I started getting all these emails and URLs from my son about this person named Dr. Jonathan Sullivan. And I read them and that had articles that Sully had written. And I had one list that was rules for the gym. And I read through the rules. And one of the rules was that the coach would be yelling at you.  And he said, no, no, no, no. He said, that's like the cues for when you're doing the lifts. He will be saying them loudly so that you will do them correctly. And I said, oh, okay. He said, have you made an appointment yet? And I said, no, I said, I have some things coming up in January. I've got to take care of first. And so in towards, I think it was towards the end of January 2016 that I sent Sully an email and said I was interested in coming and talking to him. And we set up an appointment and I came and I had no idea what I was getting into. I didn't, I didn't know what these racks were or anything. My son had been doing it for a couple of years in shed setup that he had at his home in Virginia. But I never went out to see what he was doing. It's just about eight o'clock at night. He'd say, okay, he said his friend, he had a peer that would work out with him so they could coach each other and they'd go out and he'd disappear for a couple hours and come back exhausted. And I didn't know what he was doing out there. And I was never curious enough, I guess, to go look. But Sully had me bend over and pick something up from the floor and stand up from a chair without using my arms. And I thought it was all kind of silly stuff. I didn't know what I was doing until he had me get under a probably a broomstick or something. It was a broomstick. Yeah. And I had to put my arms back and my shoulders about killed me. And he said, how's that feel? And I said, not really very good. I said, it's kind of tight. But I set up an appointment and started coming twice a week and this made all the difference in the world. What differences did you notice? And I guess, how long did it take for you to notice those changes? It did not take long. Probably within weeks, I could notice, you know, differences as far as balance in my strength and things. And it changes your attitude towards life. You think, hey, if I can do this, I can do just about anything, which can prove dangerous. I've not had any injuries in the gym. I have had injuries outside of the gym, just due to my own poor judgment. But Sally works me through them and I get back. You've taken this to a higher level than most people do that come in here. You've actually gone to a weightlifting competition. Well, strengthlifting competition. A strengthlifting competition and competed. I did in Chicago. It was a lot of fun. Actually, my doctor, my daughter, she might be my doctor, persuaded me to take part and she flew in from California and went with me and everything and kind of made sure I was on track for everything I needed to do at the competition. And it was the first time I was able to deadlift 200. And I was delighted. So you deadlifted 200. Did you ever go back and compete again after that? The next year, both my daughter and I went back. And I deadlifted, I believe, as a 205. And just to put it into context, because I don't think we've really addressed this yet, how old were you when you pulled 200 in competition? Probably 76. So you were 79 and a half now, the 80 next May. So 76 years old and you went to competition. You also did the squat and the press. Correct. And then you pulled 200 pounds. And then the other thing that I remember about that was, not only that made us fantastically proud and had an extraordinary performance on the platform, but the other thing that I think I want to put out there was that we actually didn't train you for that competition. Like we kind of kept you on your program. You were on a heavy light medium structure at that time.  And it was like, so we didn't even actually just do competition training for her. And she just went and killed it. And there was a video of that. Yeah, they got picked up by Good Morning America, I believe. Got picked up by Good Morning America. They should have had you guys on the show. Yeah, broke the internet. Yeah. So pretty awesome. And then she went back the next year and did it again. And then like most of our masters who go to competition, it's like, yeah, that was fun to do that once or twice. And then it's like... Yeah, I'm done. Yeah, a little stressful sometimes. The worst part is the outfit you have to wear. I call it a slinky. Sausage casing. Exactly. Have you ever had any setbacks or issues that you've had to deal with? Oh, last year, April, my brother in Tennessee had to have emergency open heart surgery. And so I drove down there from here. It was about 12-hour drive. And I did not get out periodically and walk around or anything. I just drove straight, stopped for gas, and that was it. And then when I was down there all week, I sat around the hospital, didn't do much of anything, drove back the same way, and it really affected my hips. And I ended up having prolotherapy and cortisone injections and all that stuff. And Sully just let me do whatever I was able to do until we got through it. And I'm still kind of working back from it now because of the lockdown. So that was the next thing I wanted to ask you is how has the pandemic situation affected your training? I know that you did our at-home lockdown workout for several months. I did. Three months, I think? Yeah, just about three months. And Barbell Logic was extraordinarily generous. They allowed us to use their platform at no cost for our Graceland clients. So I was able to coach people through video. And Ann was one of those who just latched onto that COVID lockdown program and did it religiously. And when she came back, as with all the people who did that program religiously and kept moving, it was not ideal. But when they came back, the ones who did it two or three times a week were stronger and had better movement when they came back and got under the bar. Much less ground to recover. Yeah, exactly. And I just had dumbbells, different weight dumbbells that I used at home. How important do you think this physical gym is to your training?  I might be able to do it by myself. I don't think I would do it by myself. Just because of the accountability of a coach? Accountability and I don't think I'd feel safe. What about training partners that you've had at the gym? Like how much do you think having training partners helps you stick to a training habit like this? I don't know that that has positive effect. I enjoy them. I enjoy the people. Sully's the one that has the effect. If I didn't have him, I wouldn't be training. That's sweet. It's true. Yeah. I mean, what can I say to that? I will say that Ann is like most of our clients, she's a long-term client. She's been with us for a long time. She's part of a crew, that 930 crew that comes in and trains. Ann is a really central part of our community. I think that that's one of the things that people get out of training in a physical gym or clinic like this is that there's a real community that builds up and friendships that build up. I think that that's terribly important and especially in our population where isolation is a problem, that social isolation that a lot of people, especially now with the pandemic, that social isolation that takes over as people get older and family moves away and lose our significant others and so on and so forth. Not only that, but where I live, all of my close friends have either moved north, moved south. One very close friend that was still in the area died last year. Most of my relatives are within 200 miles or so. Really, this is my main community. It's the gym. It's like a family to me. It really is. You've experienced this, Noah. You know what we've got. It's pretty extraordinary actually. It's really hard for it to not feel like a family. It really does. I think that it's critical to have a group of like-minded people that you can share this with because it gets difficult at times. I think a lot of things in life that are good for you aren't easy and don't feel good. They're not pleasurable, but they're still good. The whole voluntary hardship thing, well, that voluntary hardship is easier when you have comrades in arms. For example, when Anne went through the setback with the piriformis and the sciatica and the hips, you had to feel like people were on your side and rooting for you. When you came back to the gym, the fact that you lost so much weight off the bar, it was like, yeah, come on. No, it was like the encouragement was always there from your training partners. I'd like to think from your coach that you felt us behind you and helping you overcome that. And you have overcome it. It's been really extraordinary to watch your grit and determination and your courage in overcoming that because let's face it, a lot of people would encounter a setback like that. Well, that's a reason to stop moving. That's a reason to just give up. But I think that's one of the things that you learn here is that you don't have to do that. Right. It's your choice. And that you have to keep moving. Movement is medicine. It's the sick aging phenotype that we've been talking about. But perhaps if that had happened the first month or so I was here, perhaps I would have given up. But I had two or three years under my belt of seeing that I could work through difficult things. I think that's one of the big lessons of it. So we talk a lot about, again, about sick aging phenotype and the biology of what's going on and how exercise is medicine for unhealthy aging. But we tend to talk about it in biological terms and physical terms. But there's really a cognitive and emotional, and if you want to, spiritual aspect to it all as well. Teaching yourself and reminding yourself, constantly sending a signal to yourself that, hey, I go to this place twice a week or three times a week and I do really, really difficult, uncomfortable things there. And I face my own limitations and those limitations and my progress and those challenges, they're all numbers. Like I can see my progress and numbers on a page. I don't have to guess whether or not I'm making progress. And I think that it's important to me. It's important to me because I'm 60 now. It's important to me that I can still go do really, really hard physical things and impose these challenges on myself and do this voluntary hardship thing even in my seventh decade. And I can still grow and I can still make progress. And if I have a set back, I can come back from it even though I'm, quote, older now, unquote. So there's these intangible or non-biological benefits that obtain as well. It's all part of this medicine. If anyone else is feeling their age, especially for older women, is there anything that you'd like to say to them, Ann, or what would you recommend that they try to do? I'd recommend that they try barbell training. I mean, it's not something as well known in our community, the female community. I mean, I'd never heard of it and look at, I was what, my mid-70s. And I had no idea. I mean, if I had walked in here knowing what that was, perhaps I would have been too intimidated to try. But give it a try. It makes an amazing change. It's transformative. And I've seen it transform you.  I think it's made you a better person. It certainly made you a stronger person. And I think it's brought out the best in you over the years. And you're extraordinary. Thank you. Well, I think that's as good of a place to stop as any. I think so too. So thank you all for joining us in this first episode of our Barbell Prescription Barbell Logic podcast. We're happy that you joined us. We're very, very happy to have been joined by nurse Anne Bazaar. She's going to be joining us again for another one of these podcasts a few episodes later. And we hope that you come along for the ride. So I don't know what else to say. Noah, great job. And we'll see you next time.


Hi everyone, Joe for jasmiescasebrakes.com coming out to with 2021 tops archive signature series retired player edition 10 box random player break number two We sold 23 spots everyone gets four players and There's a big list of players right below Right here for the purposes of tonight's promo if that unlocks 23 spots We're only using the original 23 spots for the purposes of the promo for the purpose of the break We're gonna quadruple you out. There's one two three and four And there's all the players right there Control it randomized names and players hard eight four and a four eight times One two three four five six Seven and eighth and final time after eight. We got a couple Bennett's down to TJ and he's back just in time TJ is All right hard eight eight the hard way for the players one two three four five six seven and Eighth and final time. Good luck everybody. We got Luis Gonzalez all the way down to the big unit Ranny Johnson All right now. I'm not gonna read up all of these names too many names But I'm gonna just show you the list as is so it's on on the record and then I'll sort by sort this list by your first name So then you'll be able to see all your players group together You're gonna let's go back to the top Sort by column a alphabetically so Alan. They're your group of teams Bennett It's your big block of teams right there are teams players Brendan Chad Charles Chris Corey and Joe Martin Michael and Peter Stephen K Cvel TJ and last but not least Travis. I'm gonna pause the video when we come back We're gonna see if there's any trades or we're gonna see if anybody needs to see their players again And then we'll have the break itself. Jasper's case breaks calm BRB All right. Welcome back folks. There was a trade Steve Garvey for Mariano Rivera So Chris is out of the Mariano spot and into the Garvey spot and Alan is out of the Garvey spot and Now in the Mariano spot Trade window is closed. I'm not gonna sort by player By column B just so it'll be easier for me to take a look at and then you'll still be able to see All the trade matched up right there Mariano Steve Garvey Good luck To the traders and good luck to everybody remember I marked I squiggle put some squiggle marks on here So we all know it's from the same case That would obviously be a randomizer if there's a dual case or We got Carolina at Houston in the background and the first one out of the gate is Is Alfonso Soriano 46 out of 57 Cubs edition He was one of the last guys that got pretty close to a 50-50 season He already has a Mariano Joe. So that's why he made the deal That's a Brennan Matthews with Alfonso Soriano, and we've got Tony Perez 30 out of 55 Tony Perez That's gonna be for Stephen Kay Next one and then we've got a Torrey Hunter 60 out of 99 He's got a cool auto Torrey Hunter that will be for for Joe Locas with the Torrey Hunter Vita blue combo We got Derek Lee two out of 57 Marlins I like that old Marlin the old Florida Marlins logo. I think looks really sharp scroll up to Derek Lee that will be Chris Maxwell Derek Lee last Bob Mojo next one is Mark Grace four out of 13 The old stadium club set Mark Grace goes to Stephen Kendrick next five next up is Jim Rice 50 out of 68 Jim Rice. That's gonna be Travis with the gym or rice Next what we got here next one next one is Jose Canseco one of one Jose Canseco That's gonna go to Brennan Matthews Nice Brennan, and of course Out of fives and under get the world famous train whistle All aboard the Big Head Express Nice one Brennan a few more to go 28 out of 73 that's the Giants edition of Tim Hudson. Are you Brennan Matthews nice? You're welcome Thanks for getting in Tim Hudson it's gonna be for Martin. I go Martin Two more autographs to go and we got a Roy Oswald. That's another one of one You can see his facsimile autograph right here in the blue autograph right there one of one Roy Oswald for Peter Aang and The Roy Oswald spot Peter all aboard the Big Head Express And the final one final autograph is gonna be 42 out of 45 Doc Gooden what up doc doc good and going to Then it page with the Dwight Gooden spot Thanks, everybody. I'm Joe for Jasper's case breaks calm. Thanks for getting into the action I'll see you next time for the next baseball break. Bye. Bye


Connections. I'm your host Grace Chang and I'm joined today by Professor Rahim Awaday of the Department of Ethnic Studies at the University of Hawaii at Manoa. And we'll be talking about Palestine, a window into Palestine, the situation and experiences of the people there today. Welcome to the program Rahim. Thank you for having me. Thank you so much for coming on the program. So I'd like to start with you're giving us a bit of background about yourself and your work and your interest in this topic. Yeah, sure. Well, I am Palestinian. I grew up in Lebanon and then found my way to Hawaii many years ago. And I got education in the United States in LA and in Hawaii. And then I had a position at the Department of Ethnic Studies. And then I'm still there. I've been there for quite a while now. And I teach courses on Hawaii and the Pacific and about economic change in Hawaii and other courses about ethnic identity, etc. And I also teach a course on the Middle East because, you know, I would like to have people about the Middle East more than what they get in the mainstream media like CNN and so on and so forth to complete the circle in terms of information, perhaps. You know, so in my little way, I could perhaps contribute to knowledge of people in Hawaii about the Middle East, especially because though the Middle East is like 15,000 miles away from here, there are so many connections.  Well, whatever. So that's why I would like to always talk about the Middle East and teach about the Middle East. Yeah, and last year we had the benefit of the movie showing on Bethlehem here. I think it was at the Honolulu Museum of Art on Bethlehem. It's a feature by a young filmmaker, Leila Sansor, which gives us a glimpse of Bethlehem over the last seven or ten years or so, right? And that was an interesting showing, which you presented and helped moderate. Yeah, you know, question-answer sessions. So we talked more about Bethlehem and the way in which people contend with their situation there, try to eke out an existence and try to maintain a semblance of sanity and normalcy in their daily lives. This is a challenge because of what Open Bethlehem, the movie, showed. This was actually a window into Bethlehem itself, but it is a microcosm of what's happening like in Jerusalem, what's happening in the West Bank and the rest of geographic Palestine. That film was interesting to me because I've been to Bethlehem many times when I was a little child and also as a teenager visiting my mom's place because my mom was born in Bethlehem. She's from Bethlehem, yeah. So I had that connection with the Church of the Nativity and all of that as well. And Jerusalem, of course, not far from Bethlehem before the Israeli occupation of the rest of Palestine, the West Bank. So it was interesting to see. And also interesting, like Sansour, the producer, director, her father was from Bethlehem. Her mother was Russian. And she wanted to go back to Bethlehem, which she did. And just for a year with her English husband, tried to see what's going on and all of that. She ended up staying. So because she thought like, because there's like what we call in terms of international laws and so forth, ethnic cleansing of Palestinians from the West Bank, etc., slow ethnic cleansing, she wanted to say like her way of resisting is first to show what is going on and second to create an international climate, an environment of support for Bethlehem. And by implication for Palestine and Palestinian rights and human rights, national rights, etc., and also to say that I'm going to stay here and you cannot ethnic cleansing. Unless you just pick me up and throw me out, you know, that kind of situation. So it was a good position in that. There's much misinformation about what's going on in the West Bank and Gaza Strip driven by the mainstream media and the influence of, you know, Israeli lobby in the United States, not only in terms of policy, US policy on the question of Palestine and the state of Israel, but also in terms of giving all that kind of information that has hardly any basis in fact. And it's what we call propaganda or what Trump now calls fake news. So this is, to me, is very interesting. So I wanted to share with people that kind of situation. Another thing like, I mean, we mentioned under the air that I have a show, it's called Island Connections through the UH Manoa. And we talk about all kinds of issues local, national, international. And over the years I've done a number of shows because I'm the host and the producer, a number of shows about Palestine, Israel, and the peace prospects and all of that, just to give another idea to people. And that's also interesting because I teach about the Middle East also. So students get a different perspective, and that is very good that they would get that particular perspective. Yeah, I think there are very limited portrayals of people's daily lives in the Palestinian territories. Most of our news is really about policy and we don't really get a full picture. So I think that, yeah, the open Bethlehem was critically acclaimed and especially for the archival footage because it's a documentary. And so it captures a great deal about life, the life of the people. And you say you'd been there when you were younger. And so as far as the changes that you've observed in Bethlehem over the years and in this documentary film? Changes have been enormous, like demographic changes, for instance, because originally Bethlehem was mostly a Christian town. And then because of the occupation and all of that, it gradually became like more Muslims in there, but also Palestinians. And then Muslim Christians, Palestinians, fine. That's good, but I'm talking about the changes, like in terms of demographics, et cetera. The other thing, because of the occupation, a number of Christians have been leaving over the past 40 years, have been leaving Palestine, the West Bank, so that not as many Christians as before now live in Bethlehem. So this is tragic because you need those two religions in terms of Palestine, Arab Palestine, to make up the whole thing and give the whole cultural experience and so on, and the diversity and so forth. But we hope like in the future things would become better. But the main thing that really drives Christians out, also drives Muslims out, because you go to the United States, continental US, you see a lot of Palestinian Muslims and Christians, you go to Australia, the same thing and so forth. So that it's because of the occupation. And when we say occupation, it's not like I'm just sitting there occupying a place. I am really taking over land, private property from individual Palestinians or individual Palestinian families and using it to create an exclusivist Jewish settlement, only for Jews, you see. So if you need the diversity or you talk about yourself as a state, democratic state and all of that, what's happening to the indigenous population, the Palestinians, both Christian and Muslim, and why you bring people from all over the place not only from the state of Israel that was created in geographic Palestine in 1948, but from other places they come. And you give them land that might be for this person or that person, Christian, Muslim, they don't care. They just confiscate the land to build colonies, they're called, they're called settlements, but that is not a good thing for diversity and for multiculturalism, etc. The Netanyahu, the prime minister of Israel, from way back when and even now he would say like, the Palestinians don't want us to live among them or with them, which is not true at all because how do I want you to live with me if you are taking my land to build something that is exclusively Jewish? None of the settlements is for like Christians, Muslims, Jews, you know, because that's not the agenda, the Israeli agenda, you know, the Israeli agenda is takeover, but according to international law, you cannot change the demographics of an occupied territory, that's one. You cannot change like the contours of, you know, the geography, etc., of occupied territory. You cannot also annex territory. You cannot annex it, but Israel has been violating, I mean, I'm not saying this, like you look at UN, you know, resolutions, laws, etc., and also international law, you see that Israel has been violating all of this in terms of occupied territories, so that's one thing. The latest was the last year, like the late last year in 2016, in the United Security Council, UN Security Council, there was condemnation of Israeli practices of the continuation of building colonies, they call settlements, you know, that are exclusively Jewish. This is against peace, regardless of what Netanyahu or others say in the state of Israel, the fact of the matter that is violation of international law according to the United Nations Security Council, and we knew that from before. Recontours for the United Nations on the question of Palestine, they would go there and they see that, you know, there have been violations all over the place. So that's a very important thing to say. It's interesting that the US, the last UN Security Council resolution did not veto it, and this is like for the first time, you know, they did not veto it, they just abstained, and there are some politics about that, but be that as it may the fact of the matter that the US abstained, so they let it go. So Netanyahu and the rest of the Israeli elite, political elite, military elite, they started condemning those kinds of practices, US practices, etc. Even when the United States had recently before that vote, guaranteed 38 billion dollars for Israel over 10 years, and they give them all kinds of other facilitations in terms of funding and so forth. So there is something afoot, but the propaganda says like, oh, it's the Palestinian terrorists, and I don't know what, they don't look at the confiscation of land and so forth. And one last point before I end here, that wall that they have been building, the Israelis call it the fence. Well, in some places, it's a fence in the sense that, you know, it's not a wall, but you know, you think like a fence, like the fence between you and your neighbor. No, not a white picket fence. It's a huge fence. It's electric. It is watchtowers and so forth. But it is a wall, like, you know, 25 foot wall, probably twice the height of the Berlin wall, and very long, you know, like 250 miles or more. Yeah. And they say it's for security. Well, the international court said, condemned that because they said, well, if you want to build it, you build it on your borders, you know, with the West Bank, and not inside the West Bank, because at least 10% of it was inside the West Bank. So it would take a lot of land and effectively connected to, you know, annexed to Israel, because if I were a farmer in my house, he is here, and then there's a wall, and then my land here where I like make, you know, eke out an existence from what happens. I can't access my land except through a gate. I have to have the permission to go through the gate. And they do all kinds of problems for that, you see. So that is not good. Yeah. Yeah. So there you go. I mean, this is the interesting part about it. So the propaganda versus the reality. So some of the reasons for the stall in the so called peace process. Yes, absolutely. So we'll come back in a minute and talk a bit more about this with Professor Rahim Aude of the University of Hawaii. My name is Mark Shklav, and I'm the host of Law Across the Sea. And Law Across the Sea is a program that brings attorneys who have traveled across the sea and live in Hawaii or are staying in Hawaii for a time to talk about their travels, where they're from, where they're going and bring it all together because really, we're all connected some way, although we travel across the sea. So I hope that you'll tune in and watch our program. Thank you very much. Hi, I'm Marianne Sasaki, and I'm here today to tell you about the Women's March on Washington on January 21st. It's an incredibly significant march in which both men and women are going to stand up for women's rights, women's reproductive rights, and all the rights we've accrued over the past 40 or 50 years. There's also going to be marches in each city on each island. There's one in Oahu. I urge you to join a march and stand up for women's rights. Back to global connections. I'm your host, Grace Chang, and I'm here with Professor Rahim Awadeh of the University of Hawaii's Department of Ethnic Studies. So we've been talking about the situation in Palestine and where the peace prospects for peace might come. We discussed the UN Security Council resolution late last year, just before Christmas, I believe, that was condemning of the building of Israeli settlements on Palestinian territory and talking about the courses that you teach and some of the information that you've been trying to help disseminate along with others to give a more full picture of the nature of the conflict that's going on there and why there's the struggle to establish peace between the people who are in the region. So what do you think about the prospects for the future there? Yeah, well, I think they are almost nil. The reason why is because of what President-elect Trump is saying. Basically, he is on the Israeli side and if you want to be like someone who really wants to make peace between people, you cannot be on one side. You have to be like neutral. So that is an important thing. And one of the things he said, he wants to move the American Embassy from Tel Aviv to Jerusalem. That would be a major disaster. Even Kerry said that, you know, the State Department, the State Secretary Kerry, he said that Obama, he thought it was a bad idea, etc. Because then if you want to have peace, you have to make sure like the people are on your side, the Palestinians. But if you do this kind of thing, this is like really say to the Palestinians that, hey, nothing has changed over the years and always the U.S. is on the Israeli side. One proof whether this is like, you know, has like its own reasons or not in terms of, you know, we have the right reasons or not the U.S., the proof would be like always vetoing, you know, U.S., U.N. resolutions, secretive council resolutions that really, you know, condemn Israel for anything. So Israel can do no wrong. It's like Caesar's wife, you know, cannot do any wrong. This is amazing, you know.  You go to Europe, people are not educated about what's going on because they know they're closer to the area.  You see, one proof of that are the question of immigrants, Syrian immigrants, you know, or migrants from Turkey and other places to Europe, you know, you create havoc, you know, in Europe. So that's one example. So the thing like for them, the Palestinian issue is very important because they see like, you know, what Israel is doing is not conducive to peace, you know, and all of that. So they say, hey, you got to like have an even-handed policy. And that is not possible in the United States because of the domestic politics in the United States, where you have the Israeli lobby of the APEC America, Israel Public Affairs Committee. I mean, it's huge. It's very strong. And it has impact. I mean, it controls basically in terms of policy for Israel. It controls both houses of Congress. I mean, this is like I'm not just asserting this anyway. It's easy to find that out. So that is, I think, bad for the United States. And it won't create peace. And the Palestinians' rights would always be violated, will continue to be violated. And that is not conducive to peace. So the only way, I think, to solve the problem would be if, for instance, the Israelis on the one hand and the Palestinians on the other hand say, hey, we are two sides of the same coin. You cannot solve the problems of one side without solving the problems of the other. And that requires equality and even-handedness and not exclusivism in terms of like, this is a Jewish thing and not a Christian or a Muslim thing. We don't want to have it like Jewish thing or Muslim or Christian thing.  But that is not possible. That's on the one hand. On the other hand, you know, Palestinians have to like understand also that, in fact, you know, the other side of the coin matters. And in fact, Palestinians have demonstrated multiple times that's the case.  But also, majority of resistance, Palestinian resistance is nonviolent. And it's something that, you know, a lot of Jews, really, in the United States but also in Palestine, they support those kinds of nonviolent initiatives. And sometimes they take part in that thing. Like, for instance, when they do house demolition, the Israelis, I mean, yeah, the Israeli army or, you know, government, Jews go there to rebuild houses, some Jews go and help Palestinians rebuild those houses, et cetera. So there is that kind of situation ongoing. So the Palestinian initiative to really put Israel on the spot internationally and so forth is to do what was done in terms of South Africa when South Africa was under apartheid, which is boycott, divestment and sanctions against South Africa. Let's have boycott, divestment and sanctions against Israel. And this has been effective. It has been about seven years that the call, Palestinians call from inside Palestine for boycott, divestment and sanctions. And this is picking up very much, especially in Europe. Many churches, many companies, you know, many institutions, et cetera, have that, you know. So it's an interesting thing. Netanyahu recently said, this is an existential threat to Israel. Boycott, divestment and sanctions is an existential threat to Israel in terms of the way he envisions Israel to be. But still, you can have a place called Palestine or Israel or whatever you want to call it, where all the people there can live in peace, you know. But then, yeah. But then there's some people on the Palestinian side wouldn't want that. But majority is on the Israeli side. They don't want that because of that ideology called Zionism that requires exclusivism to continue existing, you see. And that is non-starter in terms of negotiations, et cetera. And there are groups in Israel, yeah, that though recognize some of the practices are pushing the direction away from really reconciling a lot of the serious issues that exist between Israelis and Palestinians. So, I mean, the trend, the UN Security Council resolution, these trends is particular in Europe, but we also see with the divestment and sanctions in the United States, organizations in the United States and Europe. So we see some kind of better understanding, hopefully, at the very least. Yeah, I know your prospects currently, yeah, where we've been talking about, we'll yet to see as President Trump gets sworn into office. But thank you so much for coming in and talking about this topic today.


Welcome to the Longmont public media forecast discussion covering the day Saturday through Tuesday, February 15th through 18th I'm Chief Meteorologist John Innsworth and I've been playing with the new sound system here and getting a little bit of a whine So if you hear that I apologize, and we'll try to fix that in the future Recording, but this is a story of Longmont's weather with a little bit more science. You might be used to starting with the moon Saturday night, which is sort of in the middle of our window here We're at last quarter only 50% of the moon visible rises after midnight and sets in the morning We just had a nice little snow storm. We're not tired of snow already Wednesday So let's look at some of the snow totals up and down the front range Fort Collins got anywhere from our three quarters of an inch up to three inches across town Where birthed did much better than normal with about two to four inches as this part completely missed out with Trace to an inch of snow and spots Hopping down south to Denver north side Denver got one two three inches of snow There was a snow squall the one over Fort Lupton South Agrily and then down Into Adam Southern Adams County out of Weld and I'm sorry northern Adams County There are six inches of snow around Fort Lupton, so they are quite a bonus there the western foothills Usually do pretty well and they didn't this time just one to two inches out of DIA two to three Inches or so down Palmer divide again only a third of an inch to an inch so the real winners were Us in Boulder County Longmont getting two to three almost four inches of snow And Boulder getting all about two to three inches three and a half inches of snow So even locally Longmont one we got they we got the most out of out of this system So the dominant weather pattern now is a ridge coming in this weekend And that's why we're gonna have clear skies and Bug normal temperatures for much of the weekend. You can see the big blue Ridge line here with north flow coming down This is going to give us a little down slope low compressional heating of the atmosphere Trough kind of parked over the Great Lakes and down into the Southwest Looking at the moisture or water vapor satellite image you can see the Clouds don't show the pattern as clearly as they do in the nice big strong Trough is in place But you can see there's some tropical moisture coming up into the Southwest here and some moisture coming into the Western US and that's going to matter at the end of the weekend Look at Saturday noon. We're under high pressure behind a weak little front. That's coming through. It's very dry But there will be some northern mountain snows Here in Colorado because that's all it does is give us snow in the northern mountains Jumping forward a day to Sunday noon. You can see the moisture that we saw flowing in the Northwest on the Water vapor satellite image is now really becoming a pretty good snowstorm up here with snow increasing in the northern and western Mountains of Colorado again We're still on the dry side with down slope winds and original loft giving us very warm temperatures How warm well some spots will be close to normal some places will be up to 10 degrees above Normal for Sunday. Most of the state is trending above normal for Sunday Then that trough on the west coast moves in is just a pink dot for a long amount right here I try to remember to put a pink dot on all the maps to show where home is and this trough comes in This is for Monday morning. You see the entire Jetstream flows kind of flattening out across the US got this ridge off the west coast What's really interesting is the snow begins here and may continue all the way to Wednesday and look at the difference In the upper level pattern. There isn't much this trough is still just bought in the same spot I'm gonna go back. There's that trough going forward. There's a trough What does change is the position of this ridge off the west coast it moves in and intensifies a lot But isn't pattern over the US isn't moving very much So we get in a few days of very much the same weather with a very Northerly fetch of air. This is now coming from North Canada north of Alaska Down all the way across North America to us so the temperatures will be dropping into Wednesday How much snow may we get through Wednesday noon with this next Monday through Wednesday storm? The GFS is not impressed. They're giving us a Just a little bit of snow not much more than that Coating or maybe an inch on the west side of town or over by Boulder The mountains do well as always with a foot a foot and a half of snow or so Look at the ensemble map again This is multiple runs of the GFS where things tweaked and changed a little bit going through the weekend We're largely above freezing here and even Saturday into Sunday We almost don't go below freezing on night, which will help with the melt Let's get you get the old stuff all the way before we get some new stuff through Monday and You can see the precipitation starting early Monday morning at about midnight or so But the temperatures don't really start dropping until midday Monday So some of this early precipitation may be rain and then going Monday night Tuesday into Wednesday when the precipitation Peers out that is all snow and we stay way below freezing day and night until Touch freezing on Thursday and we find the climb back up into the 50s maybe on Friday a Little chance of showery stuff next weekend because the daytime temperatures are staying very warm So we might only have nighttime snow flurries Looking out the next nine days the GFS still doesn't give us very much other models are giving us more like two to three inches For this early part of the weekend And so this may be under done at this point It may be overestimating how strong down sloping drying and warming will contribute to the snow buildup But we'll keep an eye on that in the Day-to-day forecast so looking at the big picture here is Monday and Tuesday are really your snowiest times temperatures below freezing from Monday afternoon to Thursday morning and A very nice weekend this weekend and it looks like we're going into a very nice weekend next weekend So when you're hunkered down at work, it'll be cold and nasty outside. Of course. That doesn't make the commute nice. Sorry for forecast discussions maps and Much more frequent updates than these videos offer go longmontobserver.org Check out my weather column there take a look at all the other long mop focused news stories as well It's a great great location to keep in touch with your community So this has been chief meteorologist John Ensworth with the forecast discussion Sorry to do Tuesday February 15th here 18th. See you next time. Keep looking up


Welcome to this session in the course of data structures and algorithms. We will continue our discussion on use of stacks. In this session, we will very briefly look at the variety of applications for which stacks can be used. Please remember, we have already seen one special application of using stacks for text editing. There are many applications which stacks can be used for. Here is a list of such applications. Recall that we have to handle computational expressions in many computational problems. There are different ways in which such expressions can be written and depending upon the way in which the expression is written, the evaluation of the expression is to be carried out in a certain fashion. There are in fix expression style of writing which we commonly write. We shall see what it is in this session. There are also post fix and prefix ways of writing the expressions. There are many other applications such as backtracking applications. Note that if we are doing a maze traversal, many times when we hit a dead end, we have to backtrack and go through some other path. Exactly if we are implementing a program to play chess, we will have to examine various alternatives. When we examine a particular move and its consequences and we find that that particular move is not good, we have to backtrack and go to the previous position. In all such cases of backtracking, stacks can be effectively used. Memory management is an intrinsically difficult task which the operating systems have to perform. Curiously, stacks also find a way to implement such memory management functions with gradients. In short, there are many applications for which stacks can be used. In this particular session, we are going to look at the expression handling capability using stacks. This is what we shall be studying in the next few sessions, seeing how the STL stack class library can be used to implement the expression evaluation functionality. We begin with the basics. The in-fix expression or the expressions as we write them are normally used in arithmetic, where the operator is placed between the operands. So, a plus b for example. Now, whenever we have a sequence of operations, parenthesis are used to define the priority of the operation. Here is an example, a plus b is an expression. A plus b star a minus b is an expression in which clearly a plus b and a minus b needs to be evaluated first and then the result has to be multiplied. Here is another example with greater priority being indicated for some operations. For example, d star is to be done first, then this is to be followed by c plus, this value minus f. Obviously, there is no parenthesis here. So, there is a defined priority order on all the operators, which is to be implemented by us. For example, whenever there are operators, the same priority, we assume that the operations are performed from left to right. In short, this is the way we write expressions and this is the way we evaluate expressions. Now, when a computer has to evaluate these expressions, there could be problems in deciphering various opening brackets, closing brackets and matching those parenthesis. This activity is called parsing. A much easier way for the computers to evaluate such expressions is to rewrite these expressions in different forms. Let us examine these forms. First is a post fix expression notation. It is a mathematical notation, where the operator is placed after all its operands. There are no need of parenthesis in such a notation. Here is an example. If I have a plus b as an infix expression, I will write it as a b plus means the same thing.  Notice what it means. a b plus means if a and b to be added. This will result in something say called c, but then I have followed by a b again. a b minus is forming a proper post fix composition. So, it will subtract b from a. And result c, which I had obtained, the result d, which I had obtained here, will be multiplied because of this operation star. In exactly the same way, you can analyze that this infix operation will actually be equivalent to this post fix operation. How do we evaluate post fix expressions? Well, post fix expressions are evaluated by using the same logic that I just explained. For example, if a b plus a b minus star. So, it will first evaluate a b plus. Assume that a is 5, b is 3. It will evaluate 5, 3 plus. It will get the result 8. It will then evaluate 5, 3 minus. It will get the result 2. And then it will reduce this expression to 8, 2 star, which means 16, which is the answer. Here is a slightly larger example with values of a, b, c, d, e, f and g given as 4, 2, 5, 6, 7 and 3. You can convince yourself by going through these steps. This is the post fix expression, for example, which was shown in the previous slide. So, here if I replace all the values, this is how the expression will look like. In evaluating this expression, first this expression will be evaluated. 4 raise to 2 will result in 16. Then you have 5, 6, 7 star. 6, 7 star will be evaluated. Next, you will get 42. The entire expression now reduces to this part. Notice that in this part, 5, 42 plus is the valid combination of operators and operator. So, this will be resulting in 47. Now, I have this resulting expression. In this, I notice 47, 8 minus from the correct combination of operators and operator. This will result in a value 39. And I will have 16, 39 star to be the next operator. I will get 6, 24. The final expression reduces to 6, 24, 3 slash and this will be evaluated to get the answer 208. Notice that in this entire assessment, we did not require any parenthesis to define the priority of activity. We will quickly look at how the prefix expressions are evaluated, just like we saw the post fix expression evaluation. We will just look at one example. The first example where we assume a is 5 and b is 3.  So, look at what will happen when the values are substituted. I get star plus 5, 3 minus 5, 3. Clearly, this plus 5, 3 is to be first executed. I will get the value 8. Minus 5, 3 will be executed. So, 5 minus 3 will be 2. And now, I will have this reduced expression star 8, 2. 8 and 2 will be multiplied getting an answer. You can satisfy yourself that in exactly the same fashion, these shall be the steps in which this more complex expression will be evaluated. We have now seen how prefix expression and post fix expressions can be evaluated. We have also seen our normal form of writing in fix expressions. In subsequent sessions, we shall see C plus plus implementation using the stack class on how the prefix and post fix expression evaluation is handled. For the time being, I request you to look at the following references. We have already indicated some of these references earlier, the stack reference particularly. But the in fix notation, the reverse polish notation and the polish notation are useful references for understanding more about the post fix and prefix kind of expression writing that we have shown in these examples. Of course, those of you are not interested in going through these details can skip these. If you have understood the in fix and post fix basic principles is good enough for us to understand the subsequent implementation that we shall discuss in the next few sessions. Thank you very much.