Hey friends and happy holidays tonight. I am checking into the Polynesian bungalows I am so excited tomorrow is Christmas Eve. So we are gonna be at the Polynesian bungalows on Christmas Eve This is mind-blowing so so so so thankful. Thank you Kirsten John Jessica and fidget because they're the ones that gave me this day tonight They actually were trying to come down for the holidays But ended up not being able to come because of travel restrictions So they decided to just give me this day, and I'm so thankful any who's let's go do this Because they can't make it down here, and I'm actually gonna stay here for them in place I want to try to make such an amazing video We're gonna have amazing views of Cinderella Castle when all of their projections They do plus the fireworks burst and then the water pageant just started a couple days ago. Oh It's a fairy boat Even the front entryway.  You have your own doorbell That is amazing, isn't it? This is the hallway that we just walked in but the big thing that I actually want to show you is right out on the Balcony because they have the Christmas music blasting Look at this view. Isn't it beautiful? And do you hear the Christmas music? Wow I'm just so happy to be here The monorail going by right there TTC all we're gonna watch the fairy boats go back and forth all night the contemporary Space Mountain their Cinderella castle the Grand Floridian. This is amazing. I'm gonna give you guys the full tour Before I give you the grand tour because I said tomorrow is Christmas Eve and I need to get in the holiday spirit I always said if I was to stay in a Disney resort during the holidays I was gonna decorate it for Christmas. So that's what I did. I literally grabbed all of my Christmas decorations I don't have many but I am gonna set up Christmas day. Like I'm gonna set it up in here I'm gonna make it very magical Miriam bright This is the living room here as you can see they have the day bed there with the electrical water pageant behind it That is awesome. And then this is the Balcony right here I was thinking about maybe setting up my Christmas tree somewhere in this area But I actually want to get that all set up and then I'm gonna show you around to all the other rooms Look at that fairy boat going by right there Oh and the other speed boat flying by Not much left for me to say except to wish you happy holidays and the best of everything for the new year I'm finished. I told you I don't have a lot of decorations just a little bit But I also brought all of my Christmas cards that all of you guys sent me So that I can kind of have them here with me at the bungalow and so it's like you guys are in the bungalow Some of them have pictures of you and I just appreciate all of them. Look at this one. I love that card Thank you so much. Thank you Adam beth. Thank you Stephanie. Thank you John Richard everyone that sent me a card and if you don't see yours, I probably do have it I grabbed a whole bunch of them But they're just basically scattered like all over the whole entire bungalow and then all of my ornaments I also want to say thank you to anyone that sent me an ornament to because I absolutely love everything It's a little dinky tree. I use my Mickey Mouse Santa Claus hat as the topper But I absolutely love it. Oh, look at this one too Very cool, and I'm just so blessed and thankful Now that I'm all decked out for the season I think I'm gonna give you guys like a quick tour of the bungalow show you the different bedrooms bathrooms closets kitchens patios furniture pictures everything Obviously, I showed you the living room and this is where I put up all of the Christmas decorations and the lights I wanted to actually hang those lights like maybe somewhere over here, but I didn't bring anything to hang them with that's just me not thinking right and then I got all the cards like I said and then right on the other side of the Living room is the gigantic kitchen comes with a microwave comes with an oven a huge fridge I mean this fridge is Gigantic and may I say? It's fully stocked with french vanilla creamer and the Bud lights even a freezer What's the second part? Oh, that's like a separate ice thing. I like it And then all of the lights are actually with this fancy thing here. We can literally control it all So we say hallway. Oh, I Didn't mean to shut the lights off, but now I really like how it looks in here. I Did good, I think I mean, I know some people say it and do good, but it's just you know for for a guy here I think I did a pretty good job. I feel like But now we got to turn the lights back on for the hallway Just Look at that so down here we have one bathroom Take a look in here lots and lots of closet space. Oh My lord like Tons of closet space you can stand up right in there. I feel like we got a clothes basket Yeah, and Look at all of the cool trinkets they have and then the pictures Wow In the tiki tiki tiki tiki room Look it. This is actually a bobbly. Oh wow right above the commode and then Mickey and Minnie are in here, too You see them there? This is a really nice bathroom, and then we have the shower area This is like separated from the bathroom. So they have two different doors. I like the color too So you got light green and then blue on the doors. This is very nice. It's got a nice little sink area All the soaps we need we'll be taking those and then back out here The hallway has amazing pictures. I absolutely love all of them this little guys from the entrance way I don't know if you remember that from the port-a-corsche and then the two bedrooms because this is a two bedroom And this is the master one. I think I have the lights turned. Oh, yeah, I do look how nice this is in here. I Love it, and it actually has a doorway that leads out to the patio But I want to see if these oh there we go. It's a little bit brighter I like that little picture up here, too. This is very nice. And like I said, this leads out To oh Leads out there. We get a view of space mountain from here, too. Let's see Look at this. I love it. Wow The Sun is starting to set a little bit I Love it so much. Of course. I don't know if we said we have the tub right here So I got the music going I was really getting in the spirit and earlier I pulled that little I pressed that button there and then actually you've started raining on me very strange You can control it with this little knobby here, so control it like that The water is actually a little bit warm like I said, I don't think it's a jacuzzi because I don't see any jacuzzi jets But I think it's like, you know, just a little pool area, but at least the water is warm And it's fairly cold out and plus you get a great view So who would have mind just sitting in a little tiny pool looking at a big castle But now we're gonna go back around and I'm gonna show you the other side the other bedroom Well, and the master the master bathroom too right over here I wanted to go in the master bathroom and set it up first and then shut the door because I love how these doors work I love the slidey doors, but this is such a bathroom Look at this Amazing right? Oh, yes We got a TV in the mirror. I bet Maybe oh, yeah, I see it right there. It's popping up any second now about a bing and then we got a jacuzzi tub This is a very deep deep tub. Oh, I turned on the fan and then we got a stand-up shower Very cool. I love it Right next door to the master bedroom We have another bedroom and this one is nice too. I like the little surfboard. It says seven seas surf company It's very nice and you got a nice little window seat and then a little day bed with Lilo and stitch This is very comfortable, right? I don't know which one I'm gonna sleep in Probably that room definitely that room who am I kidding? I Decided to step back outside real quick Just to see what the sunset was looking like I wish I can actually do a sunset video for you right now But it looks like the sunset is happening on the other side Maybe a possible sunrise in the morning. I don't know. I just might be sleeping in but we'll see how that goes Another thing that I like though is hearing the water splash right here Listen to that Right outside your actual resort room or your bungalow I am so happy to be here But that was just a quick little tour of the bungalow now I kind of just want to sit outside listen to the actual Christmas music they have playing and then I don't know Maybe come back in here watch some Christmas movies Definitely gonna watch the electric water pageant and also all the castle projections and fireworks burst This is gonna be such a great night. I'm so happy. I like so beyond happy Look at this view. This is what I wanted to come out got myself a good old bug lights I'm gonna probably sit in the chairs and Just watch you get a little bit darker out now I'm not gonna do a whole time lapse because like I said the sunset is actually happening on that side But I'll just give you guys a little time. Maybe we'll see some of the Fairy boats going back and forth and then later on tonight We're gonna see the electrical water pageant and like I said all those projections on the castle because that is an amazing view Right there. She is right in the center thing out here is absolutely beautiful I love seeing the lights on the fairy boats listening to the music and the Sun's just slowly going down This is so amazing.  Isn't it? Now it's getting super dark out So I want to go get something to eat before the electrical water pageant actually starts so that you can you know feel up on some good foods I'm thinking either Kona or Captain Cooks. I don't know which one I do love the coconut meatballs at Captain Cooks, but Kona has the Ohana bread pudding.  Those are my favorite Holy moldy when I walked out the door. Look at that This is amazing. Isn't it? Look at these beautiful Florida skies and the moon is right there Love here in the Christmas music and see in those skies. I Know that I've been to the Polynesian quite a few times during the holidays But it's always nice to show the Christmas decorations in the lobby But also point out that they have a kind of tiki-tati a hot Christmas beverage that they normally don't sell and Also, some of the other holiday offerings that they have maybe a Captain Cooks Right here is the tiki-tati if you guys want to check that out. We did this as I think the night for the fireworks It was very delicious. I don't think I'm gonna get it tonight But I think you'll like it if you do like a regular hot toddy just mixed up a little bit I mean honestly who wouldn't like a hot toddy or tiki toddy, but I absolutely enjoyed it the last time I was here It's just right now more focused on the food aspect of things I also told you guys I wanted to show you the Christmas decorations or mainly just the Christmas tree It's always one of my favorite trees because it's not the biggest of them But it's still got its own little pizzazz because I like the pineapples in the tree Isn't this just so beautiful and it's got pineapples like I said and then covered in different lays It's not the biggest tree but like I said, it's got its own little pizzazz little pizzazz a pineapple And then you got all this different garland next to the bow tiki And even inside all of the tiki gods are decorated for the holidays They look so festive not so angry. Well, this guy always looks like he's just happy I decided on getting some Thai coconut meatballs at Captain Cooks But I'm really interested if I can get the bread pudding from Kona to go So I placed my mobile order at Captain Cooks Now I'm going to go up to Kona and ask them if I can order it to go I don't know if it's an in dining or dining in only we'll find out I asked Kona if I can actually get the bread pudding to go But they said it was actually for dining only But you can also order from Kona from Tambu Lounge So I went to Tambu Lounge and I was able to get the bread pudding If you just sat down and I grabbed myself a Bud Light and I got myself the bread pudding And then he's going to bring me it to go box so we can take it back to the room I don't want to miss the electrical water pageant or I would just eat it right here Look at that. So I got my Ohana bread pudding or should I say Kona bread pudding? And then I also got my Thai meatballs from Captain Cooks And we're going to take this back to the room and enjoy it Now I'm back inside my bungalow and actually They have plates that we can eat off. So I don't need to be eating my coconut meatballs out of this container I'm going to put it in a fancy bowl. Look at this. That's a real fancy bowl, isn't it? They also have tiki mugs up there too Look at that. I don't think I can use those though. No, they're fastened in there. Can't be stealing the tiki mugs Oh wow, that looks so good Oh, yeah, we got the good stuff I love these coconut meatballs so much and I like looking at my lights actually as I'm eating Listening to a little bit of the Polynesian music I really love these meatballs. They're one of my favorite quick service meals actually The rice is just always so perfect. I love the coconut sauce. Like this is such a great meal I am eating so much of this like it is such a delicious meal I know I keep saying that but I absolutely love the living room I feel so at home and like cozy. It's just perfect That was much too good and we actually have a dishwasher in here too So I can just stick it in there and then turn it on and actually let it clean itself, but We do have the bread pudding to get to and I'm going to put this all fancy Look at this guys.  I think I need to heat it up first It's a two ounce ramekin. So I think I could put it in there for 10 seconds. Not two minutes Uh-oh 10 seconds 56 55 54 53 52 51 and Yep, perfect. Perfect Now we're just putting it in here so we can drizzle it over the banana over the bread pudding Look at this Now here is The bread pudding So we got the bread pudding and now we're gonna put the ice cream in Oh boy. Oh boy. Oh boy. Perfect And now we have our little thingy. Now you ready? It's just like the real thing. I love it Oh boy. I am so excited It's so amazing. I think I'm gonna take it over here Slip into some pajamas and maybe watch some tv in the living room. I think that sounds like a good idea I was gonna put it on the table, but I put all the cards there. So I don't know Maybe I'll just put the tv on and then eat it standing up Now I think after we had the banana pudding Maybe we'll go out and sit by the water and hopefully catch the electrical water page as it goes by or Even the projections on Cinderella castle and the fireworks. Maybe hopefully one of those Oh, wow This is amazing And since we have a couple minutes before the electric water pageant Maybe I want to hang out in the little pool out there Just see if we can catch a little of the projections and I hope it's like really warm because the temperature I think is at like 57 degrees. So it better be a little bit warm Or I would be freezing. I don't know how long I'll be staying in there All right. Look at this. Isn't it so cool? Yeah, fairy boats driving by the castle right there Get down in here Oh, oh it is warm. Holy moly Oh, this is just too good Wow, this is really good. I'm really liking this right now I'm not too sure if there are any lights out here So I use in the light from my phone and I'm afraid I'm gonna drop it on the pool So I have to be very careful But the water is very warm And the Christmas music is playing great and you get a great view of the castle from here too And the water pageant should start in about 20 minutes. Oh, is that bright? Oh, it's very bright So the water pageants just start soon I'm gonna be able to catch it but I'm gonna get out of the pool for that obviously Oh, I like this lighting effect that we're getting from the pool on the railing You can see like the water rippling Oh, and honestly, you might be able to see that some of the projections and fireworks because It's almost getting to that like round of a minute type 829. So probably 830 Oh, look at that. It just happened Sitting in the pool was great, but getting out No, that's getting cold. I need to get a towel Now I'm all changed into my pajamas. The electrical parade is gonna happen any second now So, uh, we're gonna go back outside But I took my hat off the top of the tree because I just wanted to wear it I put the other one up there. It's just a generic Santa Claus. I like the Mickey one Oh, wow. Look at here it comes Here it comes. Here it comes I think we're gonna have to turn the music off though So we can hear the music for the electrical parade The electrical water pageant is so amazing And honestly, it's the loudest I've ever heard it was actually from out here at the bungalows And I also found out there's lights here Afterwards I was like, oh, there is lights. So now I can sit out here and not be in so much of the dark They're real fancy lights too But I do like the way that the pool actually color like the color of the pool So I don't want to keep the lights on I just like seeing the purple pool And I noticed that their pool was blue. So I wonder if I can make my pool blue Oh I actually hear the water pageant again I think I'm all done with the outside. So I think I'll come in the living room and see if there's any Christmas movies to watch I'd love to see elf. I think elf is a pretty good one. Oh the Christmas story This should be something on it's Disney TV I know I said I was gonna sleep in the master bedroom But this definitely comes in at a very close second Look at that The electrical water pageant right here This is really nice. And actually, you know what I would do? I would shut this life off Hold easily Thank you Definitely not safe. Don't try this at home. I was trying to make it like very colorful in here Like for the actual pageant. You know what I mean? Because it's all different colors. So Don't do this Yeah Please don't try to Lay with Christmas lights. That's that really wasn't a good idea But I was just trying to imitate the electrical parade, you know Anyhoo's I think I'm actually gonna Go to the master bedroom and go to batting call it a night so I can wake up tomorrow And just continue on with the festivities. This is like so huge walking through this place, isn't it? Wow Oh, I left the bathroom tv on Look at that Very fancy. Oh, look at how those lights are still kind of like on So good night friends tomorrow is Christmas Eve and we will resume when we wake up Night was a ridiculously comfortable bed. I don't even know what to say I mean, I just slept and slept and slept. So now I'm gonna go get some coffee and drink it on those swinging chairs out there Sounds like an amazing plan I've also been realizing well last night, you know after I took a shower and everything like that That this resort has like some amenities that other disney vacation club and like resorts don't have You know first and stuff show you Obviously we got the fancy china for the coffee, but China you can get in other rooms. One thing I've never seen before in other rooms Is a scale Or any of these I've never seen like a disney resort toothbrush Shaving kit shower cap vanity kit. I've never seen any of those before also The shower was amazing. I absolutely love that shower I also feel very blessed. I brought the frenchinella creamer and I got a gingerbread tiki man Hmm. I like it. Oh, yes That sounds amazing Oh, it's a beautiful day. Oh, I'm excited This is where I was talking about I want to sit and drink my coffee Watch the ferry boats coming in stare at Cinderella castle Sounds pretty amazing Do do do This is amazing. I am so so happy and thankful I never thought I'd ever be able to stay in a bungalow. I looked at them as like My dream stop like somewhere. I'm like, wow one day I'm gonna stay in there, but like never actually one day stay there So it's it's really an honor for me to be here and I'm just so thankful about it And I can't even believe it like I really can't believe it. It's christmas eve It's christmas a happy christmas eve everyone Oh I wanted to come back inside and you know just hang out in my little christmas living room and order some pancakes So now I'm gonna have to shut these lights because it gets really really Bright in here and they have two different ones like this So then just as we do this look at that very nifty, right? And then I'll shut these ones Like literally just kind of just make it completely pitch dark in here The littlest things impressed me, but now it's too dark so I'm gonna use this fancy light switch and go on I'm talking like it's listening to my voice dining room All right, let me set this bad right here Hey mickey All right, the order is placed. So now we're gonna head over to kona and pick it up I'm not changing out of my pajamas. I mean, I'm just going over to grab breakfast and coming back here Oh, man, I'm walking around in my pajamas at the great ceremonial house Good morning It's a little hot. Well, look at my mickey ears for my Santa hat The great ceremonial house is right there last night. I probably didn't give you an estimate of time But it takes like a one minute maybe two minutes just to walk there At least we can walk along the beach and listen to the Polynesian christmas music I have to feel the sand in my shoes though I'm not even on the sand. I just see all the sand. Nope. And there we go That's pretty easy. They actually just have it sitting there. You can just pick up yourself and go I can't wait to get into these. These are one of my favorite pancakes eventually in the future. I'd like to do a pancake vlog where I show you all the cool pancakes around the Disney world There are a lot, you know, I know that sounds crazy, but there are so many different types of pancakes It blows my mind. They're all unique. All right, let's see what we got in this bad boy Bada bing Bada boom I want a little heavy little heavy that must be the pancakes onto the plate because I got the ham not the spiced ham I got the regular ham Then we have The macadamia nut pancakes right here. Oh boy. It looks like three of them I'm using my fork Fantastic now For the macadamia nut butter Right there Very good. Very good now for the Panapples Oh, yes. Oh, yes. There you go Oh, that's the stuff. That's the stuff This is just gonna be so amazing I love these pancakes. I'm gonna get a little bit of all that on there. Oh, yeah Oh, I can see the macadamia nuts right in the middle there. Do you see that? I haven't had these in such a such a long time It is just so amazing These have to be literally one of the best pancakes I've ever had The potatoes are really good too. I love that they add the little peppers and onions like potatoes o' brian the Polynesian Breakfast was absolutely amazing. Now. I think I want to go hang out on the balcony drink more coffee stare at the castle and Wrap it up because this has been an amazing stay I don't know how much I can basically Say how thankful I am because this is a dream come true I will remember this forever the littlest moments the coffee on the balcony the coffee definitely Swinging on the swings over there because that was amazing. I remember the bed I remember sitting inside the little pool watching the electrical water pageant go by Decorating the living room The music there is so much that like I'm just going to remember forever I just hope that kirsten john jessica and fidget enjoyed the video guys. Thank you so much. You made this possible I'm so sorry that you couldn't come stay yourself Wow, I know it's been such a crappy year for 2020 Nobody has actually benefited from this. It's been really rough and I just you know I'm just thankful that I've been given the chances and the opportunities to entertain you guys and show you guys Some of the greatest things around Walt Disney world and all around like Orlando and I just feel like Happy about that. Like if anything I've ever accomplished in life, it would be what I am doing now And it's just it's an amazing feeling like it's an amazing feeling when I see the christmas cards when I see people write me messages and Like just to know that I can bring like a smile or something happy to somebody it's like it's it's amazing it's simply amazing and I don't know it makes me feel like I'm worth something. So like thank you guys so much. Thank you all of you I I love every single one of you. So I hope you guys enjoyed the video. Merry christmas. Happy holidays See you next time. Bye


Good evening and welcome to episode 401 of the Private Property Pupcast. I'm your host, for example, I don't want to call my law. It's the Thursday edition of the Private Property Pupcast. If you're on us for the first time, welcome to the family. You're tuned in to the only daily property show in South Africa. And as of yesterday, we're also the only property show in Southern Africa to have reached 400 episodes and beyond. Thank you so much to all of you at home who continue to watch us across our social media platforms. And of course, those who listen to us on Spotify, Apple Podcast, or wherever you get your podcast. And talking about social media, remember that you can follow us across our social media platforms and run exciting competitions and certainly give you incredible content that you can look forward to. And on our Facebook page, we're running a great competition where you can stand a chance of walking away with 500 rounds in cash every single evening. And all you have to do is to go to the pinned post on our Facebook page and share with us some of the great property advice that you have picked up from watching the show. And if we pick up your name, then you have to be watching us live on the show in order to win that prize. And of course, if you claim it, the money is all yours. In the event that we don't get somebody who picks up their hand and claims their prize, the money goes back into the money bag and the money bag just keeps getting bigger and bigger. That's some of the ways that you can certainly win prizes here. Yesterday, we had a nice spot prize giveaway, the property guide, and that went to Tehran Kovudu. Congratulations to you. And I think we do that every so often. So you do have different competitions, even on other platforms. So you do want to make sure that you follow us across those platforms in order to see those great opportunities. You can follow myself at someone doing an underscored pay on Instagram as well as on Twitter. Now, one of the other great things that you're going to see on our social media features is that they also have great shows that you can look forward to every single weekday at 8pm. As it is a Thursday, you can catch Umbalinoca on the following podcast tackling all things agriculture. It is also on Tuesday at the same time. Mondays and Fridays, you can catch Chad on the Home Shopper Show. He takes us through incredible properties that you can find on www.privateproperty.co.za. And on Wednesdays, Isti Kallstein brings you the first time homebuyer show, which is always in conversation with people who've not only walked that first time homebuying and joining, but have certainly gone to grow their property portfolios from stream to stream. Well, those are the great shows that you can look forward to across our social media pages. So do make sure that you set those alarms and of course, engage with the other great presenters at 8pm. Well, this evening, we're having a great conversation. Yes, there's also the competition. And of course, you can look forward to later on, but we're having a great conversation with somebody that we absolutely love having on the show. David Beach is a founder and director at Corus Property Group. We're looking at how can landlords prepare for the new year? Of course, David is also the author of The Expert Landlord. David, good evening, and thank you so much for joining us. It's great to be on again, and it's wonderful to see you. And congratulations to you and your team on 400 shows. Thank you so much, David. And thank you as well. I mean, you've been on the show a couple of times and it's always such a pleasure to have you with us and of course tackle different aspects of being a landlord and getting it right and getting it doing it properly, ethically, getting it right and of course making money because nobody does it just for the sake of it. You certainly do want to make a profit along the way. So we really are grateful to you as well. Now, David, this one, before we even look at how we can prepare for the new year, and I've been doing this with a lot of guests that we've had this week and certainly the same thing with next week. I want us to reflect a little bit about the year that was in terms of landlords. I think it's been tumultuous year for all of us. I don't think there's anybody in any industry who would say that this is not being tumultuous in the one way or the other. Perhaps let's reflect a little bit about the year that was in a sense there that was for landlords and perhaps some of the key learnings when it comes to the instability and the volatility that we experienced and the landlords we just learned from even when it comes to bettering their systems. Look, I mean, I think last year, this year it's all about being recovering from the trauma of 2020. It was surely a tough year and you would see in the figures in May, in March, April 2020, the rent figures drastically reduced and that was very unpleasant for many landlords. Many landlords had to come to the party with tenants for many months during the middle of last year and this year, well, and then after that, obviously they had to tighten ship a lot to then get those rents collections back on par. Obviously, the economy has been kind of funny because people have lost jobs, it's been very tough for the average citizen and then there's been lockdowns and then opening up again and then lockdowns again. So there's just been a fair bit of uncertainty. But in the main, I think landlords have done well just to consolidate this year. They've done well to get to a level on occupancies and collections at a much higher level than they would have got for the middle of 2020. They're probably looking at can be expected levels similar to or just below the levels that they were having at COVID, prior to COVID. Very much the rents in many of the kind of the upper areas, even for example, Santa have landlords now having to, well, now getting used to or have gotten used to the much lower rentals and they would have been used to in the past. And I think landlords that have adapted and have continued to run their business professionally, I think they're consolidating really well and some of them are flying like they were before. Obviously, the average landlord, the costs have gone up, the margins have reduced. For example, a great landlord of mine, the rents have had to be reduced to keep his occupancy levels there. At the same time, his levies have increased, his rates have increased. So he's now thinking, a fair amount of landlords are thinking, should they rather sell than go through the hassle of having a property? Of course, we know from a property investment perspective, it's best to keep a long-term perspective. And I think if one holds that and rides the storms, I think in the long-term it's still a wonderful investment. Right now, it's been some rough days and rough seas. And it certainly has been rough, David. And I want us to perhaps look at, have you observed any mistakes that landlords have made? And perhaps even some of the things that landlords did do right. So just a quick reflection of what we got right as landlords and perhaps what we didn't get right. That's a great question. What, in our experience, what some landlords have gotten wrong is then not well...


We just got us one on freight. We about to get to this money, don't we? The pickup location is Lowe's. We're picking up one item that weighs 65 pounds, driving four miles for $46. You know I got my game from a scholar. Let's go. All things going on, we got this dope. Let's let it go on here. Let's go, get a cup like Crisco, baby. And just like that, it's time to get our pockets on swole, let's go. Well, the customer's not here, so they wanted me to leave it inside the garage, but I'm gonna leave it right by this garage, though. All right, we're gonna step back here with the photo of your little smack. And just like that, we are $46 richer. Hey, I wish we could have did it quicker. See you guys on the next one.


Thank you for calling dollar story presented by officer children's services San Francisco Public Library Our first story today is called my first Kwanzaa book by Deborah Newton chocolate When mama says it's Kwanzaa time daddy helps me dress up in an African shirt Mama dresses like an African Queen December 26th, you Moja Unity and grandma comes visiting with good things to eat December 27th, cootie chocolia self-determination When mama says it's Kwanzaa time daddy fly flies our red black and green flag Mama hangs our map of the motherland December 28, you Jima we work together to make life better and I help light the colorful Kwanzaa candles December 29th, you Jama cooperative economics when mama says it's Kwanzaa time We tell family stories each night to make the holiday special When mama says it's Kwanzaa time uncle pretty reads me a story about Africa When mama says it's Kwanzaa time grandma and I spend time together stringing African beads December 30th, Nia When mama says it's Kwanzaa time It's time for a family reunion with aunts from Georgia with my uncle from the army and with cousins from all over December 31st kumba creativity and on the last day of Kwanzaa We share gifts and hugs that last until next Kwanzaa comes January 1st Emani faith Thank you again for calling dollar story. Please hang up the telephone


smart. Yeah, so this is what's my work. I was thinking as we go into the summer, if you guys and you guys online are interested in the weeks to come, because I'm going to be here but I want to make sure that people are interested. So the people and you guys here and people who are out there could tweet it or tweet it. Notify us so we can engage. I'm going to take a few weeks off here and there and I'm going to make sure that people are interested. I'm going to release an email blast to people. You know how you get jessie or somebody?  Okay. So this is, can I eat them now? Are they on? No. Oh, okay. It's okay. No, wait. I'll just have to, I feel like I'm in a still life or, or I quality. What are the names of Tiberius? Whatever their names are. Anyway, this is watch the work. This is my part from the log in public theater and so what we're going to do, this is a play and we're going to do the action first by working together for 45 minutes and then we're going to do the dialogue, which is you guys here talking to me about your creative process and your work. And it's also a free writing class. It's also a minute the action for free writing class. But so that's what we're going to do basically. If you want to contact me out in the internet, so if you want to contact us now and we will answer your question live, Patty will give us the information. You can tweet your questions to at watch me work SLP hashtag new play. At watch me work SLP hashtag new play. And maybe some people are on Twitter. Maybe they aren't. And if they aren't, we'll figure out another, another idea.  Because I'm on Twitter and, but I'm not. There's no Twitter account. Then that would be weird. That would be weird. I know. What is everybody thinking of right now? I think there's some tragedies in the world right now, but there's also that elevator thing. There's an elevator, right? Right? They could be in here. We could. Who would you want to be? Oh, okay. Jay-Z. Jay-Z? Oh, that could be Beyoncé. You ain't got much to do. You just fall back. That was bad. That was bad. Talk about, like, sisters, like, stick to games. I'm not. Oh, man. You can see what's really important. In life, in general. No, that's just because we can really, to really think about the Nigerian girls as like, too pressing. So we have to think about it. Oh, like this. Yes, yes. Well, do you have a lot of work to do? We do. I'm sorry. I know we could spoof an elevator. We could spoof it, like, now. Like, at now o'clock. You would get a lot of views. Can we, can we, like, can we... No, no. Jay-Z, can we take an elevator? Take an elevator? Maybe next time. Later? Next time. Next time? No. Oh, but that's old news. That's an old news. That would be great, though. Yeah, you have to be so honest, because I'm too like that. Right. You have to be honest. You know, and I can hold the camera so you could be Jay-Z. There it is. You have to be, like, up in the corner. Yeah, right. Up in the corner. You could be the security guard. Oh, good. Like, serious writing business. Right? Starts now. Yeah, right. 40 minutes? Yeah, let's do 40 minutes. We just put the last five minutes talking about it. What? Something is silly. Because... What? It's not actually... I was on my watch a day. But I needed to be my life. You won't let it ruin your... No, I needed to be my life. Okay. But not really. Not really. Not really at all. I know, I can't even do my... I don't know what to do. 40 minutes. 40 minutes. I don't have to do like 40 minutes, because y'all... 49.3 seconds. 49.3 seconds. 2.5 seconds. Black and white. Y'all crazy. Y'all lucky to be getting it over. That's a bit of a second. I'm sorry. Then there's the head of the man who kidnapped the Nigerian girls.  Six months after she was already dead. So that's who we got. Oh, the world is starting on itself. That's what's happening right now. Okay. Oh, sorry. 39 minutes. Oh. Here we go. Here we go. Time to get serious. Right. It starts now. Work. Okay, it works, duh. She's acting.   I'mensity. I'm typing. 40. 40. 40. 30. 30. 40. 40. 40. 39 years to live. Yeah. I think we could... I was just like, let's just take my phone and do it. Forget Jake. We just need your body in the elevator for me to swing out. I think you kind of hold them. You've got to be the superior guard. You know what I mean? I mean, I can edit them together. Right. Oh, I have this one. But then, you know, I'll just write it out sketch wise just as a means of having corrections. And then we'll just post it on the wall of the elevator that is not going to catch. So we can know what it's supposed to be done. He's like, I'm ready. I'm ready for my clothes. Is that like a Venshi jacket? Yeah. You know, close up. It's a diesel. You know, who knows? Not able. Anyway, so onto the seriously. So we have a question from the Twitter. I don't change YouTube. So what do they, does anybody have a burning question? I kind of go to Twitter. That's good. What if I'm on the outs with my way trying to make noise and sense and power, but I fear it's crap? Go on or scrap? Oh, wow.  These, these, right?  Go on or scrap? Yes. Wow. That's like less. I know. Go on or scrap. I know. Right, right. Yeah, you had that. Yeah, Lily was asking, I saw my question last week. Amy Peterson, where is she from? She's from, she's from somewhere. Yeah, I know. It's okay. It's okay. It doesn't matter where you're from.   And it's hard. It's hard. I would say, you know, continue. She's from Iowa. She said, she says she's from Iowa.     She's from Iowa. And maybe you know some people. I know in Iowa, a lot of people who write his workshop out in Iowa, they grow a lot of fantastic writers out there and you're probably one of them. And I would suggest going over it. I would suggest going from is there a way if we haven't already gotten to the end of the play, then try that. Just some exercise. Alright? Get to the end. That's all we see. And if you need to, if you get in the middle of a rewrite, maybe put it away for a couple of days and come back to it. And if you print it out, pick any page at random and rewrite it. And just like, maybe get on with it somehow to sort of get back into it. I would say, but I would say definitely, definitely, definitely continue. Definitely continue until you're done. But I think, I hope that's helpful. I would say continue until you reach sort of an end point, meaning you get to the end if you write in the first draft or you get to the end of the rewrite and maybe ask some friends who are nearby to read out loud for you. That's helpful until somebody here a couple of weeks ago read your work out loud. It might make you like it more. And find one thing that you really like about it and try to grow that. That's also very helpful. I was telling someone that in my class this semester, find one thing that you really, really like and grow that sometimes that's very helpful. And putting it in a way for a couple of weeks and coming back to it. Lots of things, but continue. So we won't let you abandon it. We won't let you abandon the play. You know, that's, that's, it's an option, but it's not an option. I'm going to exercise right now. And we'll wait to exercise that. Well, this week we had a discussion with my playwriting professor that Amy Baker who gave us really sound advice as far as coming out of grad school, out of the grad school program playwriting, which, you know, I'm kind of on the same boat as you as far as what that even means, but it's like, the, but the advice was more sound for people who were beginning their careers a little bit earlier than I am. So I'm feeling some anxiety around like she said, something to the effect of it took her five years after I think. I want to, I want to say it's not, she got a BFA at NYU but her grad somewhere else. Okay. She got her degree somewhere. Yeah, somewhere, yeah, somewhere else. That's been great. And I feel like she said it was five years after that. And while they, like she's younger than me and while that, you know, it feels comfy if like, if I were even in my earlier 30s I would feel more comfy with that but somehow it struck me it's terrifying. For things to really pick up and to get productions and things like that if I should choose to stay in New York. Right. And so it's like, I guess my question is how do I quell my nerves? Right. And not focus on the five year mark and try to enjoy the process of writing and actually getting, I don't even know where there is for me by the by. Like I don't even know what I want there to be. So far none of this has been anything I've planned at all. And so it's like okay, let the universe do it or drive myself crazy for five years. Just doing, trying to do everything in an attempt to hit or whatever that means. So because I know your career trajectory was, it was not typical. Right. So I didn't have that. Right. Yeah, that's a good question. So it's tricky because you said you don't even know what it is for you that you're trying to get to where you were trying to get. So and what would happen if you don't reach where you don't even know if you want to it's like saying I'm going to walk out of my house and walk for an hour I don't even know if I'm going to walk for an hour I don't even know where I want to go but I'm going to be nervous walking. So I mean you might want to develop a game plan that might put in some parameters and guidelines and game planning and all might, sure by increasing anxiety in the day at least you know what you're going for. Instead of like I don't even know what I'm doing and I don't even know bonus for five years I don't even know what happens in year six what happened in year six for her she sat down and put her feet up on the table right okay so she said it took her five years to actually get like a solid production here and I think her career kind of took all five years after the basketball process right but I know also the politics of our careers are going to be different this fall so it's like I'm almost afraid to name the things I want and that's always been an issue for me like even applying to grad school I didn't think I deserved to apply and so I think now that I'm here I don't deserve to I have that I don't deserve to be successful so it's like I have to always overcome the next level I don't deserve so maybe that's just what this is and maybe I just need to name the things that I want because I think that's I think it's time to agree and I think it's like they won't have to you don't have to put them on billboard or an elevator you know what I'm saying you don't have to put it right in an elevator or at all right you don't have to tell right but you might want to tell yourself what it is that you're going for even if it's I like a production here in one of these theaters one of these ten theaters either in the city or somewhere else yeah you know I like a casting but I like a production one of these theaters I mean that seems to be yeah because otherwise I feel like you're just and you're anxious and you're thinking five years you know I mean so there's no I think the five years thing I think you can throw that out the window I can just say I want to production one of these theaters I want to read one of these theaters I want to get into these groups I want to do this and this and that I think that's a good thing to do instead of benchmark groups and you can say five years if you want and you have to decide what's going to happen after five years and I'm going to move to L.A. or D.C. really I never say five years actually it's just it's not what you realize when you're here someone else is talking about her career where you're going oh that's not me so I'm going to not have any guidelines because that's not me so let's go suit me and then you build it accordingly you build your game plan according to what suits you I mean which I'm sure what you're doing so just write it in a notebook or whatever and start with this year by the end of this year I would like to practice someone said I was teaching in the programs and someone said I need to develop these skills when I graduate because then I'll develop them now develop them now so we graduate so develop the skill of planning you can go by oh wow one man I did it like good jazz I've also taken two that if it took many makers five years she put those five years in yeah there's something to be said we're not giving up too soon yeah it may take you much less than that yeah one would hope talking about age don't worry about how old you are that's true yeah that's a really successful artist I've got started I don't know I don't know why I think of myself so welcome to the club it's great it's in the grass it's it's like I want to enjoy this and I don't want it to be this grace to the finish I always get to this point where I have to talk myself down on the ledge about where I'm from or where I think I shouldn't or what I think I shouldn't and it gets a little I heard some stories writing is a career it's a life when you're feeling that you can do something live your life go out and do things those are the things that you tell me about that's another thing she said in our class discussion was that she's like I don't think about writing a lot at all she was like I just when I write I write I just walk around think about other things there's that so I'm kind of transitioning from directing my own work to other people directing my work which is great it's the dream but I'm wondering if you have any advice on checking my directorial stuff and working with my director knowing when to let him do his thing versus talking about what I envisioned when I wrote it or how I did it last time because I since I'm primarily a director I have a lot of respect for what directors do and I don't want to yeah and so I want to let him do his thing because I know him and he's very talented so I don't know how you work with directors but do you think there's like when are there times when it's better to speak up than when you disagree with the director Liz two weeks ago it went really well it was great thank you she's great too now this is a different play and a different it got into a festival and a different director and it's a play that I've directed twice already and I don't want to direct it ever again why do you want to direct it again? a couple of reasons first of all for me it was always directing was as a way of writing it I thought that I needed to direct it in order to write it and now that the script is basically set I'm happy to make it with someone else's problem I always believed in my experience that directors and playwrights need each other that it's that other people's ideas are going to make it better compromises and disagreements are going to make it better but and I really prefer directing other people's work to directing my own for various reasons so you've had your experience with it you really feel good about getting it all off because you have really strong ideas having directed it twice you said you have a really strong idea of what it should be what it should be you're not really sure what it should be and now you're writing someone else's and you come in and then probably do you have any kind of record as to what you did before do you have a videotape? and have they seen it? no, I've never watched it you've never watched it it was also a difficult experience the second time I directed it not related to the script which is a big part of why I don't want to right that's interesting and I think that the production I don't even think that it's not like the tape is bad I just don't I haven't watched it I would say I would say tragically this is how I animation it this is how I see it you're inviting them in so that they can express themselves visually and you want them to feel like they can have a really guidance and you're you're not giving them that job kind of a thing so I would say tragically this is what I think when it comes down to the lines or when it comes down to the voices of course that's true when you're going to have to do some rewriting while you're putting it up you can also say if it just doesn't it's something that's not working and you've already figured it out already you can say well this is your idea what do you think always ask it do you think this might be interesting this is what I would or make a list of things you'd like to see again in the show and you go clear before you get on the show and I would say let the director as you know let the director read because if the actors are sitting there wondering who they're just listening to you or them or you or them that's going to be kind of messed up so you have to really if you're really going to have it off you just step back and allow them to be the front person and you're going to be it's like you go from what in a band to put up with the awesome guitar play you know like you too you're going to be in the edge or maybe you're going to be the bass player or maybe you're going to be the drummer you know so if you're not going to be the front person you're necessarily right now you're going to let someone else it's tricky it's tricky but be clear before what I'm saying about what you want did they see each other before? no they asked which of us chose each other and I offered it to get specifically known each other he directed he was assigned to direct a short piece of mine last year and that went really well so you like it so you get someone that you really admire hand it over good question put it in doubt Chell you don't have to say everything everything comes about you really don't you have to get your opinion on everything okay good question welcome back you have a question? sure I'm pretty new to the world of writing I've been a performer for a long time and I'm experiencing a level of phoneability that I have never experienced and it's terrifying world of phoneability what's your name? Kathleen so what do we do? how do you handle how do you keep going? how do you let other people read your work and continue? right how far along are you? pretty far along how many pages are you almost finished with? yeah how many pages? well it's a series and I have seven of the eight right and we're doing a reading Sunday night oh good, okay let's go work on really really really you're fine who's reading it? myself and a bunch of other friends friends, where are you reading? in a studio in midtown and who will come? people who advise on the production people who advise on the production? yeah producers or what do you mean? a producer, well she's directing okay I'll be directing okay and a producer it's for the web right and an editor is coming possibly a sound person an editor a film editor yeah the composer is coming and they've never heard it? no and you're reading on Sunday? yes four is there any way to do a reading before you do the reading for people who have never heard it before? possibly is there? I don't know I'm available, I don't know about anyone else I'd have to ask we can meet in my parents place beforehand it's for actors so that means do you do it? I need two other people I'm just saying you'll feel a little more comfortable if you do it for maybe a smaller room where the stakes are as high a smaller room how long will it take to read? a couple hours? one hour try to see if you can do it before even if you do it on a day before Friday just do a quick fast read through you won't feel so like you know it's really fun right it just makes the whole experience unnecessarily difficult if you can somehow do a reading a couple days before there are only four actors and it's under an hour pull something together get two more friends and just sit around a coffee table in your apartment Friday night, Thursday night read through even if it's not all finished you know and then on Sunday when you have a reading just feel like, great, I heard once I feel good about it I feel a little more relaxed it's just part of your practice what happens is writers, when you do more writing you start to hear in your head so you don't have to have those as many energy steps for this first time you won't have to be so critical it's great anybody else? what's your name Amy? Amy is here from Iowa Iowa is not on thank you thanks Jamie behind the camera thank you guys for coming here we go


The Nutrition Governance Index, NGI, measures the quality of governance in relation to national plans of action to accelerate improvements in nutrition. It was developed in response to growing demand for evidence-based measures that reveal opportunities and challenges as nutrition related policies on paper are translated into outcomes on the ground. Several previous efforts to measure governance, most notably WHO's NGI and the Separate Hunger and Nutrition Commitment Index, Hansi, have failed to capture pinch points related to necessary cross-sectoral actions. This paper introduces an innovative metric to assess self-reported practices of and perceptions held by administration officials tasked with implementing government policy at the sub-national level. The paper discusses the development of this metric, its methodology, and explores its application in the context of Nepal. The study was conducted as part of a nationally representative longitudinal survey across 21 of Nepal's 75 districts. Data from 520 government and non-government officials at different geographical and administrative levels were collected and condensed into a score using A. This article was authored by Grace Namiremb, Robin Shrestha, Patrick Webb, and others. We are article.tv, links in the description below.


Hey everybody, Dr. O here.   Each of these topics will play a huge role in helping you find your fat loss sweet spot. That's what the whole series has been about. I also hope that you see that they work best when they're combined together. Sleep enhances the effects of exercise. Exercise enhances the effects of protein intake. Exercise also enhances sleep, et cetera, et cetera. So make sure you've watched the entire series and you're incorporating all five of these points. I'm really proud of the information that I've shared with you in this series. But how do you know if it's actually working? While the number on the scale can tell you if your overall weight is going up or down, it can't tell you if you're losing fat or muscle. So what are some ways to tell that you are probably or definitely losing lean mass along the way. So here, here are my 10 favorite ways to tell if your plan is leading to fat loss or lean mass loss.  Typically in my course videos, I try to cover individual topics and here I'm going to hit all 10 of these points at the same time. So let me know if you like this longer video format or if you don't. So I'm going to tell you how I use each of these 10 things personally. Now I'm actually going to add a bonus tip at the end that's actually one of the main things that I test on a regular basis. So stay tuned for that. So let's go through these now. This is actually, this is the perfect time for me to make this video and go through these points because I'm actually running through this checklist myself right now. I'm in a pretty aggressive weight loss phase. So I spent the last few months focusing on building muscle and I was able to increase my lean mass by a couple more pounds. I'm up a total of 19 pounds now since my first dexa scan. But now my goal is to get down to my actual ultimate goal weight. I'm two and a half years from where I started and I reached my primary goal weight a long time ago. But now I'm aiming for that stretch goal, that like wish goal weight. And I'm on pace to be there by mid-December. What's honestly mind-boggling to me is that I'm actually going to weigh the same amount that I weighed when I was 11 years old by the end of this year. So keep rooting for me. Alright, so there's nuance with all these as well. So I'm going to try to make sense of them and how they kind of work in combination. So buckle up. This will be the definitive guide to maintaining or monitoring your lean mass to make sure that you are maintaining it. So start with number one, body composition testing. So we save the best for first because this is by far the most important. It's the only one that I ever really consider on its own. If you're losing fat, your body fat percentage should be dropping, right? It's a major problem if you're losing weight, but your body fat percentage is staying the same or going up.   There is no full-proof method, but by far my favorite is the DEXA scan. DEXA stands for dual energy x-ray absorptometry, but don't worry the dose of radiation is very low. It's safe.  So DEXA scans shouldn't be too hard to find in your area since they've been used for bone density testing for years. I think 1999 was the first time I ever had my bone density tested using a DEXA scan. I was in college. Mine cost me $30. I get one every three to four months. I get mine at actually an area women's health center because that's where the nearest machine is. My DEXA scans were what I used during my weight loss journey to see that I gained 15 pounds of lean mass while losing 180 pounds of fat in one year, as you can see here in my before and after pictures. My only regret is that I didn't get one until I'd already lost 50 pounds. Honestly, if I'm being honest, I didn't start tracking anything in the beginning because I assumed I would fail the same way that I had every other time I'd lost weight. Why go through all the trouble of monitoring and tracking if I'm just going to be back at my same weight or even heavier in six months anyway? I'm honestly not even sure if I weighed 414 pounds. I tell you that I lost 165 pounds in a year. 414 pounds was the last time I was weighed at my doctor's office. When I look at this picture, I actually think that my weight had gone up quite a bit, so I honestly don't know. But DEXA scans are not perfect, but they are considered the gold standard. So if you really want to know your body composition, I would say it's the best thing to do.   Super important because that's the fat that's most highly linked to chronic diseases. Alright, so I love DEXA, but DEXA isn't the only accurate tool out there. The in-body device here is growing in popularity. Underwater weighing was the gold standard when I was in college and then BOD pods like the one I have up here, they'll also work. In the hands of a trained technician, skin fold testing with calipers can work. Just look around your area, see what's available, and see what makes the most sense for you. Check your local gym, wellness centers, sports performance centers or talk to your doctor. What about these though?  You do have to be careful if you trust these, right? These use a technology called bioelectrical impedance analysis or BIA. They run an electric current through your body. Muscle conducts electricity better than fat. So it estimates body fat based on this difference. So here's the major problem though. Hydration can have a major impact on these devices. If you're dehydrated, it's actually your body fat percentage is going to register higher than it would because muscle has a lot more water than fat.  These are not super accurate at all, right? I recommend using them but keeping the information in context. I would not use this as your primary way to know your body fat percentage unless you need to. I don't trust the numbers that it gives me, but I can use the data to notice trends, right? If it's going up or going down, I still might believe that even if I don't believe the actual number. So the best time to use these is right when you wake up after using the restroom, right? This will eliminate as many variables as possible. You don't want to be weighing or measuring yourself at different times of the day. I personally weigh myself and use my body fat scale two times per week, the morning after my longest fast. Excuse me. We got a new guinea pig and I think I'm a little bit allergic or getting used to it and the hey, excuse me, sorry. Okay, so number two, losing weight in the wrong places. And number three, a loss of muscle definition. These two are related. So I put them together. The muscles you train should be maintaining size or getting bigger while you're jiggly places like your belly is getting smaller. This is why I actually prefer taking measurements to using a scale. I think scales cause a lot of problems and I definitely do like measurements better. Now you have to note that there will be some loss of muscle size and definition with dieting, right? Or especially low carb dieting due to decreased muscle glycogen levels.  They're going to deflate. And that's because glycogen carries a lot of water with it. So you are going to lose a little bit of water from your muscles. So don't get nervous if you see some small changes early on when you first start losing weight, unless you start to look like the guy in this bottom picture here. Take measurements of anywhere you want really, but all the major parts of your body, right? Your chest, your thighs, your upper arms, but the most important places to measure are the waist for males and the waist and hips for females. You can feel confident that your plan is working as long as your waist and hip measurements are trending down with the scale. If that's happening, then you are losing fat. If you're going to be taking these measurements anyways, though, I do recommend also adding a neck measurement because then you can use the U.S. Navy Fat's body fat calculator to estimate your body fat percentage and see how that compares to your DEXA scan, your scale, etc. I covered the measurements in this video here.  This is also from Legionathletics.com. So while you're there, you can look at these pictures, but you can also progress photos to look for differences. Progress photos are an awesome idea. I work with countless people that don't notice how much their body has changed until they look at photos. So measurements and progress photos can really help you basically determine how dense your body is becoming. So these photos from Legionathletics are actually a really good place. You can kind of estimate your body fat percentage, have a loved one look at this and tell them where they think you fit these types of things. And then here's the images they have for females on the same site Legionathletics.com. All right, number four is a loss of strength. And number five, decreased physical performance. So basically strength and endurance, we're looking at decreases in exercise performance overall. If you're getting weaker and your workouts are leaving you gassed, you should consider that you're making some of the mistakes from the rest of the series, right? Losing way too quickly, not eating enough protein, not prioritizing sleep, etc. But there are buts with lots of these. Be sure to rule out other issues as well. Right, number one, are you properly hydrated with electrolytes? Your hydration needs change with diet and exercise, because low insulin levels are going to cause you to lose more sodium, for example. And you're going to be sweating more as well. So check out this video for more information about the importance of hydration with electrolytes. It will help you whether you use intermittent fasting or not. Number two, if you're fasting or cutting out carbs, it will take your body some time to adapt. Right, multiple studies have shown this, that when you put athletes on low carb diets, there is a transitional period where their performance decreases and then it kind of pops back up to where they were in the beginning. Your body will actually grow new mitochondria to help you become a better fat burner, but this process doesn't happen overnight. So if you see any dip in exercise performance, it doesn't mean you're losing lean mass. That's one of several reasons why you might be losing exercise performance. So if you can at least maintain your strength and your workouts are productive, then your lean mass is most likely safe. But don't expect to set any personal records or fly through your workouts though. You are still in a calorie deficit. I see a dip when I go from maintenance or actually being in calorie surplus. I do see a dip in my performance when I get into a calorie deficit, but then I can stay right there or I can kind of build back up. That's when I know that I'm good. Number six, speaking of workouts, poor workout recovery. Workout recovery is another great way to gauge the health of your lean mass, and that's because of this. Recovering from exercise involves an anabolic state of muscle protein synthesis. You want to be building yourself, repairing yourself. This is hard to do if you're in a catabolic state of muscle protein breakdown. So it typically takes me one to two days to completely recover from a heavy training session. I start to get nervous if it takes longer than that because then I'm wondering is my body in this catabolic breakdown state too often. And if it is, it one of the things that it could be catabolizing or breaking down is my lean mass. But there are buts here too, keep in mind. Number one, your recovery will still not be as good as when you're eating in a calorie surplus. If you're eating in a calorie surplus, you're in an anabolic state way more often. It totally makes sense. Number two, you may have some extra soreness if you make major changes to your workout program or come back after a break. We took a vacation in San Francisco and when I came back, I did the same workouts, but I was way more sorry even after a short break of a few days. Number three, you might just be beat up from training hard. Sometimes a de-load or recovery week is the answer. But overall, I would consider the fact that your lean mass is at risk if it's taking you longer and longer to recover from the same workouts. Number seven is poor sleep. We talk about sleep a lot around here, I know that.  Remember that we called stress and poor sleep anti-exercise, but the opposite is true as well. A program that is too aggressive to maintain lean mass will also cause a stress response and poor sleep. It's very hard to sleep in a high cortisol environment. But the key thing to note here is that I'm talking about new sleep issues, right? If you've always had sleep issues, then we can't say this is a problem. But if your sleep has been great, but all of a sudden you are having trouble falling asleep, staying asleep, or both, it's time to consider that your plan might just be a little too aggressive and it's leading to a stress response that's impacting your sleep. This is especially true if you are what's called tired and wired. That's a sign that high cortisol or your cortisol levels are out of whack. So what's tired and wired mean? You know this, like it's six o'clock and you can barely keep your eyes open. You're tired during the day when you don't want to be, but then you lay down and like the person in this picture, you lay down and you're staring at the ceiling wondering why you can't go to sleep. So you're tired when you don't want to be, you're wired when you want to be tired. That's what tired and wired means. But I have another button, right? I know there are lots of butts in this video. I told you there was tons of nuance here. That's why I don't trust any of these individually. I look at them all together. There are lots of things that could be causing sleep changes, right?  Maybe you noticed it, but I've started using an aura ring and it was love at first night, legitimately. I've always used an Apple Watch as my tracker, but I am in love with the aura ring here. It's really helping me to dial in my sleep. I'm noticing the little things that are actually impacting my sleep in ways that I never would have noticed before without tracking it. So I'm sleeping really well even though I'm in a pretty aggressive fat loss phase. So it must not be too aggressive. If I start to see changes with my heart rate variability or other issues with my sleep tracking, then I'll know maybe I'm in the deep end for a little bit too long. This video here has some tips for it to help you improve your sleep. I have an entire course on sleep. I really do think it's that important, right? I believe that sleep is the foundation to our health and our weight loss efforts. That's why I talk about it so much. I know that, you know, when I talk about sleep the videos aren't just popular and these kind of things, so I know it's not a huge topic for everyone, but I hope that it's reaching the people that really need it. I'm also working on some videos about how to deal with sleep issues caused by fasting and why you're in a fat loss diet. So stay tuned for those as well. Those are specific questions that I've received. People that are doing alternate day fasting or their, you know, body fat percentage is getting really low and they're having trouble sleeping, so I want to try to look into that, how we can specifically tackle that object, that objective. All right. Number eight is blood glucose changes. This is similar to the last point.  This is one that I personally do pay a lot of attention to. I almost always eat very low carb and I still typically do two, 36 hour fast per week. The only time I deviate from this plan is when I start to see my blood glucose creeping up. You know, my fasting glucose in the morning is generally a little bit higher. That's common when you're on low carb diets, but if I'm, if my blood glucose isn't going down or I start to see it climbing up throughout the day, then I get a little bit nervous about that. I will, if that happens, doesn't happen very often but if it does, I'll take a short break from my 36 hour fasts, add in a few more carbohydrates or both until my numbers return to where I like to see them. If you're wondering, I personally use a precision extra blood glucose meter, right? No affiliation or anything. I've also heard great things about the keto mojo. So why are they my two favorites? They're my two favorites because they can also test blood ketone levels. If you're already going to stick yourself and you're already going to use a blood glucose meter, you may as well get one that allows you to test your ketone levels as well. So speaking of ketones, if you are fasting or on a ketogenic diet, you should be tracking your ketone levels in my opinion. I test my blood ketones with the precision extra and then I also test my breath ketones with the biosense device that you see here. This is my personal favorite. I use it several times every day. I've used it for three years I think. So why?  So as long as I see that, I'm happy that I'm not losing lean mass. If they're not, if your glucose levels are climbing and your ketone levels are falling, this could mean that your body is breaking down lean mass for fuel instead of fat.  If I'm burning carbs and I haven't been eating the carbs, that means that my body is making them and your body makes carbs by turning things like amino acids from proteins into glucose. So that's my concern. But this is only something that you should notice or care about if you're a real ketone lover like me, but if you're fasting or on a ketogenic diet. All right, number nine is increased hunger.  Can't change that fact. That's not what I'm talking about. I'm talking about increased hunger becoming a new or worsening issue. So maybe you've always had some sort of background level of hunger, but you're seeing it really, really ramp up. This could be caused by poor sleep, life stress, etc. But one of the reasons this could be happening is that you're losing lean mass. Why? What's the science say? We've actually, we actually, we looked at this review in the first video of this series. Collateral fattening and body composition auto-regulation. It's determinants and significance for obesity predisposition. So let me read this quote. Under these conditions, persistent hyperphagia, so increased hunger leading to increased eating, driven by the need to complete the recovery of lean tissue, which is what we're trying to protect, will result in the excess fat deposition and fat overshooting. This means that a loss of lean mass will drive excess hunger to try to get you to gain it back.  So if your hunger is just off the charts, it really, really could mean that your body is, is searching for calories to, to recover lost lean mass. So think about that. Consider taking a short diet break or a refeed if excess hunger is driving you mad. Right? That's what my stepson does when, when hunger is becoming an issue, he'll basically, you know, take a break, he'll eat at maintenance until his nighttime hunger returns to normal. And that's, that's a really great way to do it for some people. You can also try bumping your calories up on your eating days if you're using ADF. That's usually what I recommend for people that are doing alternate day fasting. Just don't fall off the rails. Obviously be careful. All right, number 10, the last from this list, one more drink is feeling run down. So how do you feel? Right? I'm asking you, how do you feel? Trust your body. Right? Weight loss is never easy. You will not feel perfect, but be on the lookout for clues that the juice just isn't worth the squeeze. Do you feel sluggish all day long? Are you dealing with brain fog? Do you have a dip in energy in the afternoon? Are you more irritable than normal? Right? If you feel like this guy in this picture, it might be time to tap the brakes a little bit. Okay. I promised you a bonus tip. Here it is. Test your metabolic rate. I love, I love this one, but I made a bonus tip because I know not everybody can do it. It is a great idea to monitor your metabolic rate while you are losing weight. Why? Because your lean mass is a major driver and determinant of your basal metabolic rate.  Most people do see a drop in their metabolic rate when they lose weight. There's literally less of you to take care of. But a large drop in metabolic rate is a sign that you are losing lean mass because muscle burns about three times, excuse me, three times more calories than fat. So here you see one of the scans that I've had done. I've had half a dozen or so now. You notice it's called indirect calorimetry, but the actual test itself is called the resting energy expenditure test. So you'll see here that it told me that I'm burning 2,392 calories per day. And that's, and you'll see it's right near my prediction, which is awesome because I've already told you that my metabolic rate went up 181 calories per day. But my resting energy expenditure was actually like 500 or 600 calories below my predicted when I started. So I was really able to heal my metabolism, but you can monitor your metabolism this way. So how did I do that? Right? How did I get my metabolic rate to go up 181 calories per day while losing 180 pounds of fat? I mean, that's basically unheard of. But I added 15 pounds of lean mass along the way. Right? So I love this test, but I put it as a bonus because I know it can be hard to find. So it can be tricky to find this test in some areas. I've tried to help people around the country and around the globe find these tests and I can't always do it. I'm lucky because I live near a sports performance center, so they actually run this test. But like my local hospital doesn't, my doctor couldn't get it for me. Look for... So in your area, look for what's called an REE, a resting energy expenditure test or just metabolic rate testing in your area. And you might also see it called indirect calorimetry, like you see at the top of the screen there. Okay. So we just covered my 10 favorite tips or signs to monitor your lean mass. I understand there's a lot of gray area around most of these points. That's why I kept saying but, but, but, and I wouldn't trust any one of these things except for body composition testing with a DEXA scan to let me know for sure whether I'm losing fat or lean mass. So it really is tricky, but look at them as a whole. If you're noticing several of these and they're new issues, then we at least know that you are putting your lean mass at risk. I'm not telling you you're losing lean mass, but you are putting it at risk. So what do we do? What do we do if we have failed some of these tests? Right? What do we do if we, our measurements are showing us that our muscles are getting smaller while our belly isn't? We're losing some strength. It's taking quite a bit longer to recover from our workouts and now we can't fall asleep at night. What do we do if we've failed some of these tests? We go back to the beginning. Right? That's the solution. That's what the rest of this video series has been all about. Right? If you're pulling all the right levers, you shouldn't end up in this place to begin with. And I'm living proof that this list works because I'm leaving breadcrumbs, low-carb breadcrumbs, to show you how I got where I am now. Right? I've now lost 200 pounds of fat. Last Dexascam was 199 pounds of fat, if I'm being honest, but I have lost weight since then. I haven't gone in for a new Dexascam yet. I've lost 28 inches around my waist. During that time, I've now added 19, 19 pounds of lean mass and counting, according to Dexascam. My metabolic rate, remember it's gone up 181 calories per day. I'll begin that test and it again, and I'll do a video when I do.  I sleep better than I ever have and I now have objective measurements to back that up. I feel like a million bucks. So this is the exact opposite of what you see on this list because I found my fat loss sweet spot. So now I wish you the same level of success. I really, I hope that this series has helped you. Reach out if I can help in any way. Just so you know, my next series, I'm going to do a short series of videos on loose skin because that's one of the most common questions that I get or questions about loose skin. So if you get, if you made this far in the video and you have questions about loose skin, let me know so I can make sure it gets added to the video. But I hope this series has helped you. You have a wonderful day. Be blessed.


The police in Cross River State on Tuesday paraded 25 persons for gun-running and other crimes. One of the suspects, Inspector Nathaniel Manasseh, was in charge of a police station's armory. He was paraded along with two others, Igbe Friday Chapen and John Agu for gun-running. Other suspects included 9 persons for armed robbery, 3 for murder, 6 for cultism, 1 for car snatching, 1 for illegal possession of firearms and another, for the arson attack on the Inie Division of Police Station in Aquabomb State. Commissioner of Police, Sekiroak, told journalists that the state is gradually reclaiming its lost glory in the area of security.


So as always we'll start with a little bit of revision. Now we've got to kill a whole bit of deer in this episode I guess to start leveling up a bit. But so first word for the revision I guess is the word for deer. So what is the word for deer? It is... Sertival. Sertival. And do you remember the word for moose? It is... And how do you say without? Sen. Sen. Ooh am I meant to pick that up? I don't know uh no I wasn't meant to pick that up I just randomly walked away. Okay and how do you say I'm here without my friend? And do you remember the word for dragon? And what was the word for they? And how do you say they are beautiful? And how would you say we are beautiful? And something I just wanted to point out which was actually mentioned by one of you guys in the comments below. They asked about you and now I haven't taught the word for you but I might as well now. So the word for you is V. Now in Esperanto you can be both singular and it can also be plural. So for instance you can say you as in a single person or you as in a group of people. Now their question was is that like when you use you do you use it plural if you're talking about multiple use or do you use it singular? How does it work? So with you if you're talking about one person the adjective is singular. If you're talking about a group of people the adjective is plural. So just keep that in the back of your mind whenever you're speaking the language. So what was the word for you again? It was V. What is going on over here?  God I can't talk today my voice is killing me. Okay and do you remember how to say the pronoun that refers back to the subject? It is C. Oh we have a little rabbit how cute are you dying? By the way we should learn that. So the word for rabbit is kuniklo. Okay now that is a rabbit as in like um it lives in the ground like in the ground like in little holes or you keep it as a home um at home is like a pet type of thing so that type of rabbit. There is actually another word for rabbit nesfanto and that word is leporo. And now that word's not used as often because it's actually referring to like the wild rabbit with the long ears and the back legs. It's what we usually use in English for hair. Now in Australian English we don't really distinguish between those because we just don't have hairs really here or maybe we do we just don't know.  Okay cool we got that sorted so how do you how would you say I love um me me amas min and apparently there is no more deers left so I'm just going to go head down south and do the other quest and how would you say you love you for instance okay um you notice that we didn't use see there because there is only one you well technically you can have plural but there is only really one you um when you're referring to that type of pro now so how would you let say she loves herself she amasin and what was the word for basilisk it was basilisco basilisco and I'm just going to kill this one because it's eyeballing me from a distance and how would you say um I have a basilisk me have us basilisco cool and how cool would that be to have one of these as your pet imagine this is like a guard dog and just be standing out the door all six legs and that's really weird because like the english version of basilisk isn't like a leg animal the memory it's like a snake so I'm not sure why they decided it was a basilisk but anyway a bit off topic oh there we go there's another deer what was the word for deer again it was sort of all and what's the word for rabbit it is or if you're talking about the really ugly wild long legged one with long years that is okay and how would you say I have a rabbit now should I go down here what I gotta do down here I've got to um um oh wait sorry looking at the long stop on the map oh okay so they just want me to kill dears down here as well what is it with the deer killing today Jesus you know what I'm just going to leave this areas who cares about the quest let's just head north I want to see what's up there okay so what we're going to do today is we're going to practice start like practice with a couple of verbs and how to put them together in a sentence now we've learnt the word for to go oh sorry go present tense that is eras eras now I'm going to teach you how to say want present tense so that is volas volas now if you want to say I want to go you'd say me volas idi you hear how the present tense has now changed to idi from eras to idi what's happened there is when you like for instance with English you say I want so that's present tense you want so me volas to go you hear that too there that there is called an infinitive verb okay so in Esperanto whenever you have one of those you actually put an I sound at the end of the verb so it goes from say present tense want is volas and to want is voli okay voli so if you'd say I want to go you'd say me volas idi me volas idi what is this blue demon looking thing whatever I'm going to shoot her because that's the type of person I am I shoot people on the first time I see them hi how's it go whack take that so how would you say I want to go me volas idi me volas idi so how would you then say I want to run me volas kudi me volas kudi and how would you say they want to run i li volas kudi i li volas kudi and how would you say the deal wants to run at me remember I taught you how to say at in a previous lesson la tervo volas kudi almi la tervo volas kudi almi and how would you say the deer wants to run away from me la tervo volas kudi demi la tervo volas kudi demi cool cool now we're going to learn two more verbs in this session so one of the verbs we're going to learn is uh to eat and to eat is manji manji and the what is that I just want to go check out whatever that thing is there's like a blue flying thing oh that's high level now that's a hippogriff okay now I actually looked up the word for these because I'm not like that cool I don't know how to say hippogriff and or whatever it is in Esperanto um because that is actually a real mythological creature now the word I found for it was hippogudifor hippogudifor so we're going to refer to these thus forward as hippogudifor which is obviously plural there because I'm referring to one but now this is just singular so how would you say the hippogriff wants to fly at me you know fly la hippogriff volas flugi almi la hippogriff volas flugi almi and how do you say to eat it is manji manji and I'm going to teach you another verb it's probably going to be the last or maybe the second last verb I teach you today so this verb is to drink and the way to say to drink in Esperanto is tarinki tarinki I don't know what these things are they look like kind of bears or something like that but whatever whatever let's just shoot it I shoot everything around here this is like a really evil version of pokemon instead of trying to catch everything I'm trying to kill it all okay so how do you say to drink it is tarinki tarinki and how would you say I want to drink me volas tarinki me volas tarinki was that another no that's not one of those oh maybe these guys have got so these are looking more like mooses they're getting bigger but they're still got the body of a deer god is if anyone out there is like an expert on deers and mooses tell me does this look more like a deer or more like a moose to me it's a deer what was the word for deer again it was sort of all sort of all okay and how would you say I'm here without my friend me as does cheat here send me a meiko I'm going to teach you the word for and this will be the last verb I swear today that I'm going to teach you and the verb is to like wow there is a massive airplane flying over my house right now I don't know if you guys can hear that anyway the verb to like is shut shutty shutty so what we're going to say now is the hippo hippogriff likes to fly okay so how would you say that la hippogriff or shutters flugi la hippogriff or shutters flugi and how would you say I like to run me shutters coody sorry my voice is still playing up a little bit from this flu that's hit me so it's just messing with everything right now can't pronounce anything so me shutters coody and how would you say the deer likes to run la torovo shutters coody okay and we practice in a few lessons back how to negate a verb so we're going to practice some of that as well while we're here since we've learned a few new verbs so how would you say the deer likes to eat la torovo shutters manji and how would you say the deer doesn't like to eat la torovo mere shutters manji and how would you say I like to run oh oh bad bad bad bad bad oh wait he's friendly he only hurts me if I annoy him hi mate look at this I can wave at him hello by the way the way to say hello in Esperanto is saluton saluton and you'll notice it's in the accusative case um and the reason for that being is like with things like hello and stuff like that what you're actually saying is I want to say hello basically or um it's something like that so that's why it's actually in the accusative case you just get rid of all that stuff that's sitting in front of it anyway so how do you say hello it is saluton awesome now I think we're coming pretty close to the end of this lesson now so let's just practice what we've learned so far today now how would you say um let's see the hippogriff likes to fly la hippogriffo shutters and how would you say the hippogriff doesn't like to walk because you know it's got wings if you got wings why would you like to walk la hippogriffo ne shutters I guess there's another giant around here somewhere and what was the word for rabbit it was kuniklo kuniklo and do you remember the word for that uh for like hair like the long-eared rabbit with the long back legs it is le poro le poro okay let's just practice one last oh hello I didn't even see you there and how would you say you singular are beautiful v estas bella and how would you say you plural are beautiful like these guys over here you guys are beautiful v estas bella okay guys so we've reached the end of this lesson um if you've liked this give it a like subscribe if you haven't already share it around for your friends that really helps me out and I'll see you in the next video and if you're not there well I might set my pet giant on you


This is stock number 10169, we are here at Summit Automotive in Fond du Lac, Wisconsin. Your new and used heavy-duty truck, headquarters, and rammed headquarters. Today we are checking out this super clean 2018 Ram 2500 crew cab short box. This truck has the 6.7 liter Cummins diesel. From this HD video you will be able to tell that this truck is extremely clean all the way around inside and out. Bright white is the color and we shoot all of our videos in 1080p so if you have HD capabilities on your computer, tablet, or a smartphone device turn them on right now because it's like you're right here looking at the truck with me and definitely your best way to check out the truck before seeing it in person. This truck comes with these steel rims with the chrome covers, Firestone Transforce LT27570RA teams. On the front we got about I'd say 50 to 60% of the tread left on those tires frame and underbody looks in really nice shape. Of course it is an 18 it's only a year old but we want to make sure that you get the most accurate representation possible so that when you get here there's absolutely no surprises. Hood is nice and clean, passenger side fender, no denser dings on that, and the passenger side rim, no scuffs or scrapes. As you go down this side of the truck you can see just how clean the body is, how reflective and mirror like that paint is. We take these HD videos so if you are far away or even if you're close by and just cannot make the trip down you can still see the truck. Hear the truck and have confidence in the vehicle that you're looking at before even get here. Cab is an excellent shape and down this side very very clean. You can see any dents or dings, more rockers all are in really nice shape and it has all the remaining factory exhaust so it hasn't been altered in that way. The frame and underbody looks really good and the back tires, back tires look like they have just about all the tread left and might even be brand new tires on the back. No scuffs or scrapes on that back rim and as we come around to the back of the vehicle, no denser dings in that rear bumper, does have the backup parking sensors, full towing package which includes receiver H4 pin and seven pin wiring. Tailgate's a nice condition and it does have a Tonneau Pro Tonneau fold Tonneau cover has a drop-in bed liner tailgate shuts nice and solidly has a locking tailgate backup camera and as you go down this side of the truck just as clean as that passenger side we want to make sure you get the most accurate representation so that when you get here there's no surprises and you'll be ready to go because you'll watch the full video looked at over 30 photos and have the confidence that you're dealing with the right truck and the right people. Has the heated fold-out tow mirrors they fold out like so and manually fold in. They go in pretty nice and easy. Inside the tradesman package gives you the gray cloth interior. There are no ribs or tears on the seats. Has factory all-weather floor mats throughout, auto headlamps and power windows power locks and power mirrors. As we hop inside the truck here you can see that this one has 8,960 miles. You do get a digital temperature display as well as an out I'm sorry digital speedometer as well as a digital outside temperature display. Has the Bluetooth audio controls and information center controls on the left and cruise controls on the right. Comes with the six-speed automatic transmission with the manual tap shift option AM FM and serious XM radio capabilities. Up here is where your backup camera shows up in the rearview mirror. You have your turn dial four-wheel drive, factory brake controller. You have five auxiliary up-fitter switches, stability control, tow haul, factory exhaust brake and your backup parking sensors. You can turn those off and on. All-weather format on the passenger side and the passenger side seat is very clean. No ribs or tears on that. Headliner is in excellent condition. I didn't see any ribs or tears on that and this truck's never been smoked in. Smells very clean inside. We'll take a quick look at the back seats and then we will check out under the hood. Back seats are just as clean as the front seats. No ribs, no tears back here.  No ribs or tears. We do have an all-weather floor mat back here as well and it has two in-floor storage bins which are nice. If you have, you can put drinks and ice in there and then take them out for easy cleaning. This one also has the winter front included on this truck. And we'll take a quick look under the hood. I would personally like to thank you for checking out the video today. Hopefully from this HD video you will have been able to tell just how clean this truck is all the way around. Inside and out. Under the hood we have the 6.7 liter Cummins diesel. The engine bay is very clean. This one runs really smooth. This truck has been fully safe and inspected by our service shop. Has a fresh oil and filter change. All the fluids have been checked and topped off. The truck has been gone through mechanically 100%. Has all the remaining factory bumper to bumper and powertrain warranty. End is 100% ready to go. To see more pictures of this truck or one of our other 450 new and used cars, trucks, SUVs, minivans, Wranglers, halftones, recorder tons, one tons. You name it we got it go to our website www.SummitAuto.com. Full pictures and descriptions of every single vehicle from two locations all at SummitAuto.com. And if you'd like to check out more HD videos you can go to youtube.com slash Summit Auto. Remember to like, subscribe, and share on this video and all the videos that you see there. In fact in a second you will see a link to subscribe to our YouTube channel on your left. A link to more heavy-duty truck videos like this one on your right. If you have not been to our website on the bottom link to this vehicle on our website click those check us out and we really look forward to helping you with this super clean 2018 Ram 2500 crew cab short box Cummins diesel. Thanks again.