Good afternoon everyone, today's topic is on painless delivery, something which we all know about, but we feel that we really don't know much about that in today's times. Well, painless delivery is really a reality. So often it has been said that, you know, it's the pain of labor that is really not remembered. It is the baby that is remembered, the baby who's born. But in today's time, giving a painless delivery is really a challenge and it is something a woman can really look forward to. So what is painless delivery? A painless delivery refers to the use of an epidural injection which is given by a trained anesthesiologist for pain relief during labor. It is injected in the lower back and a plastic tube is placed through which drugs are released around the spinal cord. These drugs are very safe for the baby. So you may feel the contraction, but they will not be painful. Giving birth can and it should be a beautiful experience, but the prospect of delivery may sometimes give women anxiety. I've seen women who have been with me for nine months, they've been absolutely fine and as the due date comes closer, they start becoming extremely anxious because of the anticipated pain and discomfort. It is at this point of time that we can give them an option of an epidural analgesia which can help them in taking the pains of labor relatively easily with less of anxiety. What I would like to stress is an epidural takes just about 10 minutes to place and another 10 minutes to 15 minutes to work. What would be the benefits? Well, it's very effective and we have a patient who has pregnancy induced hypertension. While you still feel the contraction, the pain has decreased significantly. So in a scale of 1 to 10, if 70% goes away, you can still manage with the 30% comfortably. Since it takes away the pain being gypy and of course it is also known to lead to a faster delivery. That means there is a smooth muscle relaxation and the cervix dilates, that is the mouth of the uterus dilates and the baby can easily come down with the increasing contractions. In today's time, we see a lot of women are opting for what is called as a CDMR, that is a serine delivery on maternal requests. One of the main reasons for it is the fear of labor and pain. So when we counsel them and we tell them that you see if you are afraid of labor and afraid of taking the pain, why don't you try a painless labor? So they then they come around it and are willing to try to have a normal vaginal delivery. So an undesirable serine section can be avoided, especially when it is a CDMR. Of course, if it needs to be done, that is if it has to be done for the sake of the baby or if there is a problem with the labor. Then the same epidural or the same painless labor method that is employed can be used to provide anesthesia and a serine can also be done. Epidurals allow you to rest, relax, get focused, give the strength to move forward and to listen to the gynecologist as she tells you when to push and how to deplete. So you get focused on the labor and ultimately it becomes a positive birthing experience. They can also help with the exhaustion, the irritability and fatigue and a woman is in a better and a very happy state of mind. The amount of epidural can be increased or decreased as and when required. This is the other advantage which Dr. Sunil who is here with us will explain in detail.  There may be some backache, some soreness. Sometimes there is a headache, what we call a post-noodle puncture headache. There may be dizziness, there may be shivering, all of which can be controlled. There may be a dip in the mother's blood pressure immediately after an epidural and there could be a decrease in the heart rate of the baby. Usually this is temporary and it is picked up. At times it may lead to an emergency system in section. There may be numbness in the lower part or a loss of sensation in the lower part after delivery. Most of the time it's only reassurance that is required because it eventually goes away. So we keep the patient under supervision. At times there may be a prolonged second stage with a reduced urge to bear down. That's when cooperation with the gynecologist is very important. We inform them how to bear down and we have to guide them through the second stage. At times even a vacuum delivery may be required. There have been instances where a woman may need help for walking. Though most of the time a woman with the epidural can have no difficulty in walking. The event of modern medicine and the availability of techniques with skilled practitioners. It is now considered inhuman not to relieve the pain of labor. In fact, most of the time I find that it is the older generation who finds it extremely difficult to believe that labor can be painless. Because this was really not something which was there in the last century. Nobody had even heard of it. Even now the acceptability is not as much as we would have it in India. And now I would say that in the 21st century it is really inhuman if we do not help the woman relieve the pain of labor. Just like a surgery is never done without anesthesia. So also techniques are available to ensure painless delivery and they should be resorted to. Of course you must remember that receiving pain relief in labor is not a prerequisite. It is entirely dependent on your tolerance level and the choices you want to make. This is just one of the choices that are there in front of you. And the idea is to put it across so that those who would wish to take it can offer it. So thank you very much. I'm Dr. Sunil Malik and a scientist and I've been trained in painless deliveries in Republic of Ireland. So thank you Dr. Leena for taking this topic forward. So I'll be discussing more about pain relief from the anesthetic point of view. So as in most of the situations in life like there are two sides of the coin and in pregnancy also like people say like nine months of pain. But I'll say like think positive. So take it as a lifetime of game. Some says nine months of sickness. But I'll say like take it as a lifetime of happiness. So nine months of pregnancy is the beginning of your legacy. So be happy and we'll take care of your pain part. So I will talk about how painful it is to understand to you know so that you can make your choice to opt for a painless delivery or any pain relieving methods or not. And why and where it hurts during the birth so that you understand the process and you understand like what we are doing to tackle that thing. And what as we can do as an anesthetist to relieve your pain. So labor pain is defined as the most intense pain a woman can experience in a lifetime and it is typically worse than a pain associated with a deep cut. And 60% of primary virus that is first pregnancy woman they describe it as unbearable intolerable and extremely severe physiological responses to pain. If I tell you like everybody has a different perception of pain. Maybe a pain which is severe for you maybe a mile for me or a vice versa. So apart from just a perception of the pain it has a physiological responses in the body as well. Like the responses on your changes in your heart or lung that in heart it causes an increase in heart rate and increase in blood pressure that causes a increased burden on your heart. And similarly in lungs also it can causes an increase in breathing causing an increase in oxygen consumption so that less of the oxygen will goes to the baby. So a negative effect on baby if you have a troubling pain so epidural will help in life. So just briefly about the stages of labor because where the pain hurts and what we do. So this is stage one you can see in the picture on the top that service is dilated at the bottom. So you feel a stretching in the bottom part and so there the pain relief is required and in the second stage the contraction is happening in the upper part of the uterus and pushing the baby down. So upper part of the tummy the pain will be there and that requires a pain relief. So a third is not that much of important for the pain relief. Then this is just to have an understanding like a pain pathway like wherever in the body the pain is initiated like in this figure. You can see your needle prick is there that now signal goes to a spinal cord and from spinal cord here is a spinal cord and from here it goes to the brain and you will perceive the signal as a pain. So what we do we interfere in this spinal cord area with epidural so that the pain signal comes to the spinal cord but it will not goes to the brain. So even if the pain is there you will not perceive it. So this is where it is important to understand the pain pathway as I say like the bottom part of yours like near a cervix and all where the nerve endings are there and the upper part of the uterus. So from here the nerve signals goes to the spinal cord area and where we with the epidural we interfere and stops the signal going up. So how severe it is like as I say like a pain perception varies from a person to person and it is very difficult to explain how severe it is. But with the studies and data we came up with the pain rating scale. So if you take a zero on the scale as no pain and 50 is a maximum what a live person can can have. So if you categorize into a 0 to 10 and then further tense with a different color. Most of the very common pains which are easily variable lies in 0 to 10 and 10 to 20 are your like pains like sprain small fracture to take for which you take a smaller energy six some pain killers. Milder ones and that is manageable. 20 to 30 is a more of a chronic back pain terminal cancer pain which are more troubling. And 30 to 40 is where a child but pain lies which can be similar to even an imputation of the dope. So in studies it has been shown that it is a very severe pain. And what we do as a other status with the epidural it normally lies in the 30 to 40 as you can see in this game. So with epidural it usually gets down below 20 and even below 10 also. So the unbearable uncomfortable pain becomes a variable now. So instead of saying like it is a total pain less delivery which might be there but we cannot guarantee that. But most of the cases you'll have a pain in the scale of 0 to 10 or maybe around 15 so that it is easily tolerable. This is just a lab labor epidural demo. I just have this video to show that what we do in a labor room to demonstrable like this one which was not visible in that part. So this is like your position will be and then a set is doing in the epidural from the back and this is the magnified view at the bottom of the epidural space. The yellow part is a spinal cord. You can see the epidural space is a very small. It's actually a millimeter kind of a space and the catheter is inserted just outside the spinal cord. So it's a very delicate thing. It's a blind thing. We don't know exactly it is just by the experience. So it needs a lot of expertise and a patience from your side as well to undergo this process. What are the benefits actually. So while you're talking a lot about labor epidural pain less deliveries. So definitely there are more of a benefits than the disadvantages. That's why we as a doctor recommend this. So the important thing is it allows you to rest. Otherwise with the labor pain you are total in a panic a lot of anxiety. So it allows you to rest and understand what is going on. So overall I'll say like it gives you a positive birthing experience which is very important. As we know that you are not coming to the hospital with some disease. So it's a delivering a baby should be a good or a happy moment. So why do you have a troubling pain around. So this will give you a positive birthing experience in most of the patients and you'll be able to alert. You'll be more alert and you'll be actively participant in the process. So you'll be able to understand more of by your obstetric doctor and your anesthetist that what you need to do and what you need to require to undergo a normal delivery. So in my experience I'll say like these all things makes a normal delivery more feasible because you will be a active participant. Otherwise you'll be jumping in the pain and you will not be able to cooperate and understand what we want from your side. Physologically it is good in various medical conditions as we discussed. So it is very important in these COVID times also because you all know that COVID causes impairment in your lung like pneumonia kind of features. So it causes less burden on your heart and lungs. So that it always give you a benefit and your baby also gets a benefit of this. So if cesarean is required the same epidural catheter can be used by giving a top up and you can have a cesarean section even with the same labor epidural in place. Everything has a side effects also like will not say that this is a full proof positive technique. It can have a side effect which are mostly tolerable, readable and even avoidable in some of the circumstances. So legs can be numb and heavy. That is the most common thing you will experience and almost every patient experiences this. But as soon as the epidural is stopped within 2 to 3 hours your legs will be back to normal. And this is due to a medicine what we give for your pain less delivery. So that is a additional or a side effect of that medicine which causes a numbness. So that's why you are not allowed to walk or stand without any assistance. So that is why we recommend if you have a labor epidural always remember your legs can be numb. Teaching is another side effect which can be due to a medicines we use for a pain relief. These are also treatable, manageable. Mostly mild doesn't require any treatment but if required it is treatable and it subsides when the epidural is stopped. No blood pressure while doing an epidural and immediately for a couple of minutes after an epidural is quite possible. But it is always manageable. We are trained for that thing and as a anesthetist we are always there to manage these things. So unless you are totally stable the anesthetist will not go away leaving you in these unstable conditions. Partial or no effect. As I say like epidural is a very delicate procedure. It is a very millimeter kind of a space and blind procedure. So the failure rates can also be there and it's not a very definitive space. So it can have a partial effect or there will not be any effect in very less number of cases. In that case a catheter manipulation will help most of the time and even sometimes rarely it requires putting an epidural again if it is really required. Hedic as Dr. Lina was also saying like PDPH you called it as post-dural puncture headache. That happens in less than 1% of the cases but there are n number of reasons for this headache. I'll say like a lot of mood changes and anxiety and a lot of other factors which can cause you a headache in these scenarios. But if you ever come across headache after an epidural you should always discuss with your doctor and report it to an anesthetist because we want to rule out epidural as a cause of headache. Because if it is known earlier in the early phase it is very easily treatable and manageable without any complications.  I'll say like a temporary nerve damage it is reported internationally in 1000 but temporary means it subsides in couple of hours or minutes or days. And sometimes takes around 6 weeks, 6 to 8 weeks in most of the cases it subsides but it is just a kind of a numbing patch somewhere in your leg which subsides automatically in couple of days. So myths are very important everybody says like permanent backache I have after an epidural I'll say like permanent backache doesn't exist it has been proven in the 30s. So just a mile or a backache for a while for a couple of hours like if you have an injection anywhere in your body you can have a backache or you can have a pain around that injection. So same with the epidural also you have an injection so it can cause you a bit soreness or pain for couple of hours or days but not a permanent. Increased chance of caesarean that is not there it this is also proved now earlier in the past the medicine a kind of medicine in doses which are used causes more relaxation of the pelvic muscles and causes more chances of caesarean. So what is we are using a very low dose of epidural regime so it retains your muscle capacities. So people used to say you cannot have an epidural until some centimeter tall at a like usually four as the doctor says but you can have an epidural anytime in your leg pain the earlier the better I'll give you. Some say like you won't know when to push I say like you'll be more active you'll be more alert you'll be able to know when to push you'll be able to understand your doctor instructions so you'll be more cooperative and pushing will be much better. Some say like if you wait too long you can't have an epidural. Some say like earlier the better because as they later in part of your labor pains your labor pains will be more continuous less interval will be there so that you'll be able to sit and the procedure can be done in a nicer way. So the failure rate of epidural insertion or effect will be more because you will not be able to sit in a better way to have an epidural so earlier the better. So epidurals are scarier than childbirth says like I don't think that is a question at all. Otherwise we won't be sitting here and talking all about this epidural. When you cannot have an epidural I'll say the broad message is like any bleeding tendency.  So then the epidural is avoided because bleeding in this area is should be avoidable and around the spinal cord we don't want bleeding or any infection. If you have to insert the needle through the insect infection site that is not at all recommended. So apart from labor epidural just to have your awareness on these things like even if you don't have an epidural and you have emergency cesarean or any kind of cesarean because of any indication. You can have these options of peripheral outlaw which gives you a bit of pain relief after your cesarean as well. So even the same epidural can be extended for your cesarean and a pain after a cesarean also the same epidural can be extended. In covid this is the last summarizing slide because it's a covid time but it's not complete without talking about the concerns about covid. So benefits of epidural in covid the pain relief will reduce burden on heart and lung we have discussed it many times. Comfortable breathing the oxygen consumption is reduced that is very advantageous. So epidural anesthesia is the best for cesarean in covid. General anesthesia if possible to be avoided especially in covid time. Emergency cesarean a same epidural can be used so it can avoid general anesthesia in many cases if the epidural is already in place. Enjoy printing. Thank you. See you know the proof of the pudding is in the eating. When you said about the epidurals being scarier than you know. The child birth one should really have a question and take a feedback from those ladies who have had epidurals and to understand what it means to be alert and cooperate when you are asked to push down. I think it's an excellent method and like you know everything you know even childbirth has side effects there can be some complications that take place even in absolutely normal childbirth. So what we should send a message across is that if you can take the pain that's fine if you can't we have a viable option for you. Which you should try to take as early as possible given the times that we are in right now. Which will of course will not alter the success of having a normal delivery or a cesarean section you know what I mean to say it's not going to alter your outcomes. Like if the baby is doing well the passages are fine the labour pains are good you will have a normal delivery. So what I would want you to do is to give one message to women all over or to families that try to encourage the patients to also consult with their citizens clarify their doubts in the activated period. You know in the nine months of pregnancy like you keep coming to be to us as gynecologists you come and you know visit us we check your baby simultaneously after the sixth seventh month they should have at least one consultation. So that you know those doubts are clear because you know what I have seen Dr. Suneep a patient is telling us that okay can we decide about pain relief at the time.  That's the most common scenario I believe like and that is why you know like many times it is inadequate because things were not planned in the treatment. So I will definitely like to convey this message that it is always good to talk to your obstetrics doctor about the painless delivery options in your hospital. And if possible talk to your one of the anesthetists also through her that if you have any queries or what is the best plan for you if you come for a season or normal delivery. There is one question which is the best fees. I guess she wants to say which is the best time. Yeah, yeah, I can read it a few times in the slides that earlier the better that's a message to be taken up. Even the people have done like have made a protocol like before even starting a labor pain you put an evidence but I say like whenever you start in labor you are in labor pain and you are admitted for that. Now it is decided that you have to undergo a delivery now in the next couple of hours. So anytime the earlier the better to decide for a epidural because the later it will be you know you will be jumping with the pain. So it will be difficult to do a delicate process to give you a good success. That is why earlier the better otherwise you can have an epidural anytime. Yeah, so our textbooks of you know obstetrics always mention that you know at least the patient should be in labor with at least 3 centimeter dilatation of the service but like is now decided if you can decide when you want to take it. It's not that too early. Once it is decided you are going for a delivery now in the hospital you can take it so you can take it. The next question is are you tense during my menses as I have a lot of pain is it true that my labor phase will also be painful. I will say it is not you know directly related to this. So don't think in your mind that it is somewhere you know you had a bad experience before and you will have a bad later on also. It is entirely independent. Yeah, yeah.  I would like to reiterate is that you know a lot many women are very hesitant to go forward with the you know epidurals because there's sometimes feel that it is against the you know law of nature. So it's been ground into us that you know we have to take a lot of pains in childhood. It should be a very positive experience. I've had women who had normal delivery but they were they had such a bad time you know the pain was so bad that they sometimes tell us never again. Yeah. So it should not be that you know the pain of labor was so bad that it deters you from you know say even having another child. Yeah. Yeah. So immediately after delivery who had a labor pain mostly the women say that like in my experience also this is like this is our loss. Yeah. And whoever had a labor epidural I say like 90% says like we can think about the second one. Yeah. So that's a major difference. What are the doses of the drugs and when to top up this question. I would say on this one because this presentation was meant for a general public and this can take a you know a separate presentation. We will plan for detail with the drugs in top of doses will run a presentation soon. So all I could add is once you are having an undergoing an epidural you're being constantly monitored and you are giving a feedback. Okay. I'm feeling fine. I'm not feeling fine. So we can they are there to increase or decrease the data required. It will be titrated according to the aspect. Yes. And I think yeah for the general public. It is not no like visible to understand like. Okay. There is a question from a mother of a 10 year old. She said I had a C section and I have a constant backache. Is it due to the painless that I had taken? Or can I do something for it as I started getting headache also 10 years back. 10 years back you have an epidural and you still have a backache. But I don't not getting exactly you think you started getting a headache now or you had since that time on the beginning. Yeah. So if it is now, then totally it is not related with that. Then the 101% it is not related to that. But if you had a backache, which is constantly present. So it is being shown that I was talking in the myths like a word that it is mostly related to some other reason because like most of the people in these, you know, this era, when most of us are not moving around, we have a very sedentary lifestyle. So lower backache is very common and most of the people come across it. And when you had a delivery and a pregnancy, your lower back muscles also relaxed. You have a tendency to have a backache in your life. Otherwise also. So it's at the same time you had an epidural same side in your back and same side you have a backache, which is mostly due to other reasons you tend to correlate it with. So now the question is like what you can do is you can always get an assessment of this because there might be something else inside. So you can always consult a doctor for this backache. And this will be taken care of and headache. Yeah, if it is you started getting now, then it is not related to that. Okay, there was one statement put in that it is said we should take it at the ticket that is the epidural at four centimetre dialysis when I can answer that. There is no such thing as 345. It is entirely dependent on the pain threshold of the lady if she wants to take it in a latent phase which is you know between one to three centimetre sure enough ask for it and you will be given that there is no particular definitely I mean time that an epidural should be given to no particular time of dilation of the service. I think that is because I think in the past studies this statement was very you know like it was everywhere rampant and and this was because they say like if you have an epidural earlier because before this much of dilatation like four centimetre then your labour will not progress. So that is not totally obsolete and in the studies that have been shown that the epidural will not interfere with the progress of the labour. Yes, it can alter a little bit in duration in the first stage of labour but it will not prevent in progress. So what I would and I am sure gynecologist so many gynecologists if they are there on this you know in this meeting with us in this webinar would agree that actually the first stage of labour gets shortened because it takes away the anxiety of the patient and she relaxes and she is able to take those 8 to 10 hours quite easily. The only time when they could be a delay is in the second stage that's because you know the doctor you know non appreciation of bearing down where maternal effort counts. That's when you have to actually coach the patient and that's where you know if you do these antenatal classes before you know labour you actually coach them how to push how to deep breathe and how to push at the correct time. So that's very important whereas in your first stage is definitely there is no lengthening of that just because you took a net video. The next question is I'll do next week is there anything I can do for decreasing my labour hours. Can I use hot pack during labour? Yes, definitely you can use a hot pack during labour and as far as for decreasing your labour hours. See, labour by and large depends on three P's that is the power, the passenger and the passage. What your bony pelvis is that is the passage. What are the power, power is the labour pains and the passengers of course the baby. So everything has to be in sync you know if the baby is too big obviously the baby will take longer to get into the bony pelvis. And there are various maneuvers where it gets into the pelvis and makes its descent in the pathways. Power is dependent on the kind of labour pains you have. Your labour pains are sluggish then sometimes it takes longer and then it has to be accelerated. Yes, hot packs during labour do help they make the pains less but other than that they do not accelerate labour. The labour will depend on those three P's that I mentioned just now. The next question is is Lamas helpful during labour and will give me strength to not take any adjuvant medicines. My yoga trainer suggested yes alternative methods are there and Lamas does help you as does you know labour exercises which are done during labour. Let me tell you all these are there for you. I mean if that helps you that helps you take the labour pains well. You could manage with just this like I said this is not something which is imperative. It depends upon your pain tolerance of the labour. All these methods do help and they are being used in addition to an epidural if required. Next is again an obstetric question that I have a breech baby that is upside down and 34 weeks. Can I still have normal delivery and taken epidural? Let me tell you that at 34 weeks this is not the final position. Your baby can still flip can still become kephalic that is the which is the normal position which is head down. So just wait a while longer and wait till you both because you are said you are 34 weeks. I suggest you take the same question once you reach 37 or even 38 weeks so wait a while and as far as normal delivery. Yes, breech babies can be delivered or can have a vaginal delivery. I wouldn't call it a normal delivery. We call it a vaginal delivery. It has its own risks if there is a breech baby and they have to be tackled by you know expert obstetricians at expert centers. And why not epidural can definitely be given in such cases also. There is no difference. I mean it's not that if it's a breach you can't take a epidural. I think the next question is for you. Can I take intermittent epidural during my labour? See if you're talking about intermittent the term is not about doing a procedure like procedure will be done at the beginning and that is once the job is done it is done. So then the continuous or intermittent delivery of a medicine. So that is entirely depending on you know the local protocols in that hospital and you can always discuss with the concerned NSR test there because how they are managing these things. Intermittent and continuous drug dosing can be done. But once you have an epidural in place this can be done. I would wonder why you want to take an intermittent epidural when you're getting painless and pain free and there's absolutely none. It doesn't it's not that your risks are less or your list are more if you are taking a continuous epidural just that the dose can be made absolutely you could say very very minimum dose you know. So that you get to feel because I've had a lot of patients who also say no we do want to feel the pains but at the same time we don't want to be overwhelmed by the pains. So you can train or you can sort of tailor make it according to your likes and dislikes. You can say OK doctor this is this much I can take but I can't take beyond that. So you can convey it to your doctor and that's where you know an obstetric setup which has a good in-house you know facility for giving you labor energy is here. That's where these things really matter and they will really help you because then you can ask and you can get what you require and which for you may be different and for another person or another lady it may be different. So we tailor make it according to the patient. Once you have taken a decision I think leave it to your doctor what is safe for you. They will definitely take care of that and they'll decide you know what kind of doses and how much. So once the procedure is done nothing is interpreted only the doses that the doctors will take care. OK. So how is peagles relevant for labor. My organic is advised me to do every day. I can't feel anything while doing it. Peagles for labor. Well. Peagles is basically an exercise for strengthening your pelvic floor. It's basically for tightening the pelvic floor muscles. As far as labor is concerned it doesn't it actually is more beneficial after your delivery. You know because in labor there is a lot of relaxation of the pelvic floor. There's a lot of stretching which happens. There and so there is a lot of you know looseness of the muscles post delivery and six weeks later lady may who hasn't gone in for kegels after a normal delivery may feel that she's a you know in it. In quality she's passing urine and she's not able to control the bladder or the you know the inner splinter. So in such cases you know these things are relevant. But as far as labor is concerned it would not you know really help her in so far as you know the getting prepared for upcoming labor. So right now it is not very relevant but you're probably being taught peagles right now. So that post delivery you can do it easily. Oh that's so nice. I mean we are getting a thank you for our advice. Thank you. Yes. Do we have any more questions? Okay. So thank you very much for listening in and for giving your comments that made us connect with you in a very positive way. Yeah. Yeah. Thank you very much. Thank you.


My name is Eve, I am voting yes on May 22nd, I hope that you will vote with me I am voting yes because it pains me to see my friends discriminated against just for being who they are They have done absolutely nothing wrong and they deserve the rights that I have It frustrates me so much to see them actually hurting from the reactions of other people for being who they are But we can change this Yes vote is such a positive step in the right direction for Ireland for equality and for humans as a race. We have so much responsibility here. We have this excellent opportunity. Let it be something that we're proud to tell our grandchildren about it. I'm voting yes for real people, with real feelings who deserve real happiness and rights. I'm voting yes. I hope that you'll vote with me."


Our next caller is Dan from Australia. Dan, how's it going, man? Thanks for calling. How can we help you? Hey boys, thanks for taking my call. My question is, it's double barreled. So basically, I'm training in nutrition with a young family. So I'm 39 this year. I'm in pretty decent shape, but I've followed anabolic and aesthetic previously. I've dabbled in a little bit of split, but not really for me. I like the full body stuff. And I guess, you know, thinking about training where to next after following things like that, I tend to go back and forth. The other one, and it's probably more important to me, is the nutrition and how I can take better control of my diet, particularly with a young family and a fairly busy job as a middle management teacher, like an assistant principal. I really don't deprive myself, and I think I resonate with that and with the sugar battle. And although I train regularly and run, I just carry that extra body weight that I just feel like is just grown over time. All right, so the question is essentially how to kind of get a little bit of a better handle over your diet, and in particular, sugar type foods. Now, some of the best strategies that I've ever found to work with clients in this regard is the simple practice of putting barriers in between you and the types of foods that you tend to find that trigger you. These are like trigger foods for you, right? So for you, it's sugar for someone else that might be, you know, a salty type of snack like a potato chip. So that's for me, right? Potato chips, for me, that can be a problem. If they're in the house, it's just this, it's in the back of my mind, and it's a struggle, and I find myself heading over to the pantry and having, you know, chips every other hour or whatever. So put some barriers between you and these foods. So step number one, don't have them in the house. But don't tell yourself you can't have them. So what I mean by that is you don't have them in the house, but if you really want it, then you'll go and buy yourself a single serving of whatever you want.  Now what that barrier is going to do is it gives you enough time to pause and kind of think about what you're doing because trigger foods tend to create this kind of impulsive action, right, where you grab it, you eat it, and you're not really thinking about it. Telling yourself that you can have it, but you got to drive all the way to the store to get it might give you, and it usually works, gives you enough time to actually say to yourself, do I really want that? Maybe I should have something else instead. And more often than not, or at least more often than now, you'll find yourself not, you know, engaging that behavior. I have two questions to kind of ask in terms of like, are you getting a good amount of sleep? Like, do you feel like you're tired throughout the day? Generally, yeah, even though I sleep pretty well. Today might be a battle being 3.30am down here in the land of Oz, but yeah, generally I feel alright. Yeah, I really resonate with that if it's mindless. Yeah, I'm just asking because too, I noticed when I was really, you know, like lacking sleep and having kids and I was a lot more prone to a lot of those types of foods and that kind of found its way into my diet. I had cravings. So that was something that I had to look into further how I could improve my quality of sleep. So about four years ago, I don't know if you've been listening that long, Dan or not, but four years ago, the ketogenic diet was getting really popular. And right at that time, I was just coming out of the peak of bodybuilding and loving the fact that I was a monster. I was 235 pounds. I was lean. I could eat about 400 to 500 grams of carbohydrates every day, which allowed me to keep my sweets and things in there and still look alright. And I remember all of us talking about it. We all talked off air and I think Sal was the first one to say, I think I'm going to run this ketogenic diet for a while.  I was like, I love the amount of carbs I can consume and get away with. I don't want to do something like that. Well, the self awareness that I have, I caught myself saying that I thought, okay, well, that's the exact reason why I should do it is because I don't want to do it. And let's see how my body will react and respond to it. So I did. And one of the things that came out of that more than anything else, one, I'm not a fan of running the ketogenic diet for a long period of time, because I think it's just limits the amount of like food choices that you have. Like I got really tired of macadamia nuts, avocado and just meat butter and butter, right? It just got really lame for a diet. But what happened because that is a, you know, essentially no carb diet, my body got really used to eating higher amounts of fats that I had never in my life up until that point had a macro profile like that where it was really high fat and then moderate protein and then minimal carbohydrates. And it actually changed the way that I crave carbohydrates. And what I found was I didn't have the sweet cravings that I used to have all the time while I was on that diet. Now, when I decided to come out of that diet, and I was no longer running ketogenic, what I what I noticed was as long as I kept my macro profile with this kind of higher fat and targeting protein first, and then carbohydrates become kind of an afterthought for me, it really minimized the cravings. And today, that's really how I eat.  I still eat carbohydrates, but now my carbohydrate taking is like 150 to 200 grams, which is significantly lower than what I was. And I noticed that it keeps the cravings down. Now, are there times when I eat it well above that? Yeah, there's times when I do that. And a lot of times it's like we just alluded to with the sleep, I find myself craving those things. And then I allow more carbs in. And when I noticed it's like this vicious cycle, if I allow the additional carbs, it kicks up that appetite in the cravings. And then I want the sweets again. So one of the things that helped me out, and I don't know if you've ever tried that or not, but maybe change your macro profile to where you're eating higher fats, proteins, and then really minimize the type of amount of carbohydrates and see if that changes your cravings. Excellent. Awesome. All right, Dan. And also, Dan, you said you're followed anabolic aesthetic. And I know you're calling from Australia, so it's like you said 330 in the morning, you got two small kids. I'd like to give you a free program, okay? So pick a program and we'll send it to you for free. Boys and legends. Yeah, let us know which one do you want. Tell us right now so Doug can send that over to you. Let's get strong. All right. Good choice. Strong coming your way. Thanks for calling. Geez, boys, thanks. No problem. Man, father or two calls at 330. What a savage champion. I love the guy. We have, you know, we have a huge audience in Australia and I think every single one I've met. You know what it is? It's our Sarcadas. It's our Sarcadas. I think they get us. I think they definitely get us. We're a little inappropriate for California. Maybe. Maybe. I think we're a rare breed for here. I think we have less California people that listen to us. People that understand us in our own state. But, you know, I tell you what, man, this is just, if you put those barriers between you and that food, but don't tell yourself you can't have it, you'll find that you'll start to pause and you'll start to, your, your, your behaviors will start to change because look, I'm in the fitness space is what I do for a living. If I have potato chips in the house, it's like either I eat them or I don't, and it's this constant battle. I don't want to live like that. Just don't have them in the house. So then if I really want them, I'll get in the car and go drive and get myself a small bag. You know how many times I do that? Almost never because it's almost never worth it for me to get in the car or drive to the store to do that. It's inconvenient. That's right. Well, to me, that's the kind of the first step, right? I mean, that's the, to me, it's a no brainer. Like if you're, it's like, it's like being a recovering alcoholic and hanging out in bars all the time. Right. It's like probably not a good idea. Yeah. And maybe there's people that do that. Like I've heard of bartenders that are recovering alcoholics and they're fine with that. Maybe that small percentage of people are fine. Not a good strategy for somebody who struggles with those types of cravings. But I, you know, it's been a while since we brought something like this up and talked about this. I haven't shared this on the podcast in a long time, but time, but that was our game changer for me. The, the, when we went to the kid, yeah, that's right. Switch. Thank you, Justin. No problem. That was when I went through the ketogenic diet, as much as I didn't like it, because of what it limited my choices of food, what I did love from it is it forever changed my relationship with carbohydrates. I have not gone back to anywhere near what I was eating before. And I've noticed that I don't have the same type of cravings. And now I can have ice cream, chips, or things like that in my house. And I don't feel the same urge as I had before, unless I allow myself to go down that path. Like I said, where I start consuming it all the time. But you know, I brought up what a month ago where I told you guys, I remember I ordered that, that cookie, that cookie pie. So that's ice cream pie. So that's still in my freezer. Five years ago, that would have never happened. How much of his left in your freezer? Like a third of it still. Oh, wow. That much? Yeah. So you have a third of that delicious cookie pie. Just do like a spoon of it every now and then?  Now that you're talking about it, watching it. I know, right? Because I brought it up. You forgot. I did kind of forget about it. I did kind of forget about it. Tonight I'm having it. No, I'm still. No, I really though, I think a lot of it has to do with the rest of the day. When I was eating a lot of carbs, where I was, I mean, before I used to try it. It happens to me, when I eat carbs, I want more of them for whatever reason. Yes, it kicks that craving up where when I fill up on the fats and proteins, it I don't seem to crave it. Yeah, I agree.


Hi, everyone. Joe for jaspyscasewrakes.com. Coming at you with 2021 Panini, rookies and stars football. Serial box break number one. And at the end, second dice roll, will be five of those impeccable football random team spots being given away. Big thanks to this group for making it happen. So we'll do the break first with the first dice roll. So we're going to randomize names of teams six and a three, nine times. One, two, three, four, five, six, seven, eight, and ninth and final time. Six and a three, nine times for the teams. One, two, three, four, five, six, seven, eight, and ninth and final time. All right, here's the first half of the list right here. No trade windows in these billar breaks. Second half right over there. And let's just print and rip. Here's the final list right there. Yeah, Tanner, let's do it. There is a deadline for that break, but we are far from it. We can fill it up long before then. Nice, Mac Jones and Isaac Wilson. That's pretty cool. Got the star studded insert, Mac Jones. Hyper parallel. That'll be for the Patriots, Ryan Brunker. And for the Jets, Ryan again. Ryan B with the Zach Wilson as well. Nice. And we've got a couple of Jamar Chase rookie cards. Your offensive rookie of the year. That's also for Ryan B. There you go, Ryan. Not bad for a little cereal box. Now let's see who's going to win those impeccable spots. So let's gather everybody's names again, one through 32. Second dice roll, new list. Just the top five after eight, three and a five. One, two, three, four, five, six, seven, and eighth in final time. After eight, again, just the top five after eight. So there'll be a lot of sad faces here, especially from number six, Steven on down. But I appreciate everybody giving this shot. Thank you. Top five though, you're in that impeccable break coming up a little bit later tonight. Ryan, you're in. So is Steven Flatt. Ryan Hynes, Russell, and Daniel. So congrats to the top five. Steven Flatt, we got you in there too. I thought you were going to be on the outside looking in, but you got in. You got in. Top five. Thanks. We'll see you next time for the next one. Bye-bye.


Fel roi ddim yn ymdian â'r Llywodraeth Cymru? Ross H3 yn y gallu yn gyfnod, rydyn ni'n gwneud y rhyw ffordd. Black Felly mae'r cyrraedd o'r gweithio yma. Y rolygu eich help eich siarad If haff yn gweld i chi yw'r llan i'ch mynd amser, rwy'n go plesio siarad I'm trying to achieve with the human flag Byddwn ni'n wybod fel gweithiau at gennych Y rhan o'r llan fydd wedi'i chwarnio'r roedd yn dechrau Mae'n gwneud i chi i chanliad gyda'r fald o'r rhaid O sunflower o rhan o'r holl ychydig, bydyn i chi'n dweud tu wnaeth ddatblygu Mae'n ei wneud i chi'n dweud o'r holl o'r holl o'r holl When you create a stable base, think about the bone in the shoulders. when the arm head drives straight into the body of the chest. That will give you a stable point. That's how we're pushing aarm. Now they're going to create a talk, which means that we can start to connect the hips and lift with the feet. Pushing hard, pulling hard with the top and playing hard with it, and we will break it into different components and then build it back up. If it's ready like that hang it out. The first part of our framework is move of preparation and we're just going to get Ross to see what his mobility is like overhead before we try to get him up on the box. The one thing we're going to try to look at is can we create the range of movement and then we're going to lose it out and see if we can make it improve it. Ross, get your feet next to you. I feel I should warn you. I am the world's most immobile man. Just tell the people how far you're swimming a week at the moment. We're doing about 100km in a good week. Felly yw'r rurwag er mwyn iawn. Mian. Felly dwy'n gweld i'r wneud. Yn ystod, yn ni'n ddannu i'ch gwybod pas o'u rhywbeth, yn unig o'r unig o'i ddwy'n ei ddweud i'w énw plaustreid. Felly mae'r ddwy'n ei ddweud i'ch gael. Prydwch i'ch cael gweld i'w ddweud, yn bobl hefyd rhaid i'r hun i gael, rhaid i'ch gael i'ch gael'i ddweud, felly mae'n gwybod i'n cael gweld i'r gweithrety. Not prepare the system Then we are in danger of not giving the cells I think we've got no, I've got no doubt strong enough if we are not able to create that good positioning ahead you find a bit of a losing battle to start with So our laps are going to be a limiting factor and be able to get that hand into a position we need so we are going to do a little bit of self-m dumped with a hockey ball or a cross ball if you have got in it so it's real simple just like if you going to go to physio or soft tissue therapist We're looking to find the sore points in the muscle and Dave's just putting that on to the lab and it can work around the back of his shoulder there as well. Starting to find those trigger points is where the adhesions are all stuck down, you've got muscle glue together, a little bit too much new activity going on. So putting the ball on those bits where it's sore, anything on a pain scale of 1 to 10, 6 and above is where you want to spend a bit of time. Hang out there for a minute or two, you'll feel that pain drop off and then we should get a pretty instant kickback on an improvement in range of movement if we can decrease some of that overactivity. Magais, dyna, ychydig dangos yn fyrde! Ydi אני yn fyrd! Rice ar y gyfnod! Felly yn fyrdaf, y fyrdaf, yn ei wneud gofio ar y mapfyrwyr am y rhai. Rydych chi'n ei wneud yn gallu'r cyffredin, mae'n gallu ddpeisio'r teulu. Llywodraeth ychydig… felly mae'r dweud i yw'r parlau o'r ffryd, mae'r ffyrdaf, hwnna'n sgwmddnu. Rwyfodd eich nadau bywyd yn stra i ddweud. It feels like grandly, jumps out of the way, a tefl heavens out of the way, you just trying to pin it down, you know you are at every level two So i bend that elbow. And give me some interyell rotation in that as well. Find the trigger point and then it starts to immobilise through that. A man has steel, I am grimacing. It all hurts, I am trying to figure it out. But that is again what I find amazing that two few people understand that mae'n bwysig iawn. Byddai llawer o'r byd, i fyddurwyr. Mae gwahaniaeth yma'n agoradu, mae'n bwysig iawn mae gael eu cyntaf, sentences i gweithio. Pwysig iawn. Felly mae'n ddigon i'r cyffredin, mae'n ddigon i'r fymlu. Felly mae'r cyfryddol yn diolch i welw storio dynant a'r gallu ni'n gwahanol. Mae ydych chi'n gweithio yn rawt i fy fylfa. Felly mae'n gweithio i fylfa i'r rôl i gondol. Mae'n ddwy'r hanes, Felly we're going to, we're not going to sat it, because we're going to want to put down an awful lot of power in, when we go into the slags, we're going to decrease into that power output, so we're going to mobilise what's in there. So you're going to use your ring, or you can have a band, or you can grab the, on the cage. Some pointing up, so just trying to place some external rotation, and then big round in the back, trying to keep that like a lap on. There's much length as possible on there, and just trying to work into some explosive air-gauge for you, which is tight around here. .. rename it in here, and it starts to play like your hip as well, .. ..because the lat attaches down on the hip, so depending on what's happening at these 2 points here, .. ..it's going to affect the structure on that. Man, that's I think so much around callusinics is like, that kid texted me, .. ..she's going to start to understand what it feels like, where you are in space. It's not just a matter of rubbing weight from A to B, it's actually going to go, .. ..how am I going to go how am I going to start to leverage my own body weight,.. ..so therefore you've got to have a sense of where you are in space to be able to do that. So we've done that bit of mobility where we've taken some tension out of the muscle. We've put a little bit of mobility in that joint, we've greased it up a little bit. So we're just going to now go back into our test and see if we've made a change. So it should feel, we've actually got fingers to the walls. We need to make sure that we're maintaining some midsection at the moment, but this one has a feel. That feels so much better on it. That's incredible. But I mean you are working with, like I said, the world's most in my part, man. But that already is better. But it's five minutes of work and what you've done is you've optimised the opportunity for success in the session. So if we spend five minutes at the beginning prepping the body for what we're going to do, it means we actually get into it, we can then just get a little bit more out of that training session and it's a five minute investment in moving better before we get into the strength side. So the next phase I've started to get our human flag nailed down is a movement pattern. We need to teach the brain what the shape is we need to get into and how to nail down the connection that we're trying to look at. So there's a real kind of neural learning acquisition component to that and that's how we move a pattern in. So we're going to focus on the bottom arm. The bottom arm is our pushing arm. It's going to create that stable base and we're going to then allow everything to move around. So Jaco is going to plant his hand out, turn it out slightly just because again we're going to open that palm up onto the bar. And this is going to come into what we might look as a standard sort of T pushup or a lateral hold position. The job here though, what we're going to do differently is I'm going to get Jaco to drive that hand hard into the floor. So we're doing this because we really need to create a downward force for the flag. We're seeing that hit raise up a little bit and it can drop in at a whole tight but actively maintaining that tension, not just sitting and resting in that socket.  The beautiful thing about this is we start to get some real nice proprioception in that top shoulder as well. More shoulder stability, more connection and pushing away from the floor and that's the basis of what we're trying to move towards. The big thing for me is just that arm, it's not a side plank vertical. We want it at that angle. You want you getting used to pushing yourself down and away. Just feel that connection lots of that. Allow the slack joint to go so it's just to take all the tension and let it sink into the ground. And then I try and drive that shoulder away so you're trying to make that arm that's it. So you feel like you're actually driving the arm to me as long as it can. Try and move these points as far away from each other as you can. You're almost perfect and that's that mobility. And keep pushing hard with that bottom hand so you can feel the tension going through that. It's keeping that shoulder almost as if it separates this end range. Then walk your feet a little bit further away so this goes on more of an angle so the rest of this is good. Nice. Stack your foot on top of the other. Do you want to try on the kettlebell? Level three. The shake. You got it? I think so. So keep driving that way. It's a really nice progression lesson. That's an eight kilo kettlebell so you don't need a lot of weight for this. We've got a bit of shake and bait. So next up we go for a look at the top arm on its own. We'll start with an active hang and then we'll just take it into a single one. The key for this is that it creates some tension through the joint. On that push away, you create tension through your joint. We're doing the same thing but this time it's the opposite. So we're pulling down. This top arm is a pulling arm. So he's driving his shoulder down away from his ear and you see that nice bit of separation. The strength then comes. Can we transfer on to one side and hold that position and not drop out? And lose tension.  You see all that movement. But it's not a bit squint from the bicep. The arms are locked down. All the tension is squint from the back here. Right. There we go. You've got the baby steps for me. So it just relaxes me or loose you. Then first just both arms drive. Your shoulder weighs down good. You feel all that tension through there. Then hold it. So go there and hold it. Then try and transfer on to one side. With that. Get your thumb around it. Right. There you go. So create tension first. Yep. So drive yourself up. Good. And then keep that. Then don't drop down. So keep that and then try and go to one side. Drop it! I'll stop you from that. Can you pull into that now? Yeah, that's what we need. So you're going to go up on that one side. We're not there. Up and then I want you to try and pull that hip. Up towards your hip. Why was I just smacking the side? Because if you lose that tension, so if I go here then loose tension I'll swing over. Right. Whereas I've got to drive that shoulder down. Keep it there. This is where the tension from the flag comes from. We can connect that single arm hang and then we can bring in the oblique. Then we've got enough tension here to keep those feet off the ground. So the hang is one thing but we'll be able to pull the oblique in. Right, your last location. There we go. We're going to bring the hip up towards your shoulder. So you're going to get that and a bit of that. But you need to do those two things. So you need to get that happening. That happening then the hip up. Right, yeah. Cool. So hold, bang and then so that. Try down and then try and squeeze your hip towards that shoulder. Cool. So you should. Which way are you going to get to this? This way. So it's there. So you need to get that tight. That's it. Yeah. Other side. Other side. That's it. So when you are like, sorry, so this side, go to this side. So that. That shoulder down and then that hip towards that shoulder. Oh, this is there. There you go. So that's on that side of the bar. If you're going to go, if you're going to move left on the bar. So I'm going left. So I'm going left. So that's a swing. So you're not going to swing. So you're going to swing. And then it's that. Sorry, that one. That way. Those two things together. Yes. Start around this place together. Swing less as well.  Is that a good start? Swing it across. Amazing. I don't know if I'm going to graduate from flag school. There you are. There you are. That's it. That's it. Squeeze hard there. There you go. Good. There we go. That's it. That's it. That's it. That's it. That's it. That's it, wow. We'd find you as embosles. So next up we're going to try to bring those three things in together, so you've been working on that. Top arm that. You've got a funky dance move with the hip in the shoulder and hip and then that bottom arm and push. You're going to bring it in and get to the side of the rig. Rye. So one hand, somewhere in the middle. It's going to be the pulling one. You're going to pull that in. Lower two position.  As well as pushing it out to the side. You're going to find where you at there. Cool. Felly bydd ar â rhan,dyn ni neud y casbyn. T-t-t-t-t-t-t-t-t-t-t-t-t... ...dysgyn gyda'r holl. W-w-w-w-w-w-w-w-w-w-w-w-w-w-w-w-w. ... mae'r temperatio eu presig. Ym amser. So dd-d-d-d-d i-d-d-d-d-d S-d-d-d-d-d-d-d-d-d-d! Cyfnodd iddo, Simon. Cepwodwch yn y fideo, rhaid i chi ddechrau bod gyda'r lighter yn y挂 Mae hwn yn maen o'r graff. Rhaid i chi dweud. Felly i chi'r orio hampau o'i arfer, gyda'i ganddo o'r cyfrynodd. Rhaid i chićud hynny mor gŵ, dwi'n gweithio eich gwneud o'r ymdeitledd. Felly mae'n gweithio, fe meddwl hefyd, sy'n ymdeithid i chi'n gyffrindeadig ac yn ymddangos. Ff y tu, ddim dŵr dwi'n ddrwynt er mwyn i ni yw'n roi bynnu'n ffordd yn y ddyliaw. Yr ystod dwi'n ddydd yn ddyn. Fodd yma. Fodd yma. Rwy'n ffordd, hwnnw. Fodd. Rwy'n ddysgon ac mae'n meddwl o blod. Mae'n meddwl. Mae'n meddwl o'r accident ar y pad. Metaf, rwy'n meddwl o'n meddwl o gynnig. D Everywhere you've got to really crank that shoulder in. You've got to be going, active hanging hard. If you don't, your body's just going to go burn, you're going to do your bicep with this. Wish you get a flag and it's not going to be beautiful. I think that's what I'm doing. I'm still bicep and heavy yeah. Flag is I'd be bicep. I'm going in and it gives you the chance to feel what the whole position is like.  Or I can hold you easier. I can work less hard and you're going to start working harder and work down your body towards your hip, as you get closer to the fulffrum where you're holding on, it's going to start to feel a little bit harder for you, I might even let you go and you might hold it for a rest of the month or whatever that we're going to do, we'll be nearly there. Big thing here is don't let go of the bar. I didn't think that was necessary needed to be said, so I just put this lady's legs up to here and she just let go, bang, she's structure, very good. Hold on to the bar. Push and pull, super hard. Good, that's it. Top arm, keep pulling, keep pulling, keep pulling. Good, good, nice. Yeah, I think I'm still pulling there a little bit. You've said it a number of times, a body will find the path of least resistance. If you're real strong here, and that's stronger, then why would the brain want to use a different muscle? Especially when you go back to go, part of this is understanding where the weak link is in the chain. If you use the chain more single, I'm at your hang, that's the one. It's not your bottom arm, it's that ability to hold that position. Yeah, that's better. See? That feels stronger, that side. Top arm pulling, bottom arm pushing, and then when you're first going, it's going to be easier for you to just kick out there rather than try and push into it. So just from here a little kick with the feet. Did you get psyched up for the flag? Did you get it? You're going to hit me. I don't hear it. A little spy for adrenaline. I thought you were going to hit me. I didn't know you were going to hit me. You've got big hands. Thank you so much. Like Frank the tanker, I'm going to do one more. I'll do one more. Confidence is strong. Kick out. The proof is in the pudding. Ross has come in today 45 minutes ago, something like that, and he has graduated in his human flag, which we're all very happy with. Three smiles. We were just talking about how the framework, when you follow it, we deconstructed the human flag ourselves to learn it and built it back up. And then when we were applying it to people, yes, Ross can do it, it's such a source-based type because it's so strong, but the people have built up that strength gradually and it might take a bit longer, but for us it's about the fact that the results show that it works. It looks impossible, but that's why we say you can find it possible. You follow those steps within our guys, within our framework, and actually you get that glimmer of they might not feel impossible anymore, and the proof is in the results. Not blowing our trumpet, but we get people to do flags, and sometimes I'm like, how do you do this? I look at a show, I'm working at a workshop and I'm like, that guy's doing the flag. That's exactly it. I think to get from A to B, working in strength and conditioning, you see so many guys and they train harder, not smarter, and me, having come in here and never tried the flag before, I wouldn't have a clue where to go, so I would just fatigue session after session, not know what to do, whereas when you guys systematically break it down and genuinely use it on the video, you see lightbulb moments and I go, oh, oh, oh. Taking that now, you can start pointing the tones, you can start making it look pretty and you can start to have fun, but that's what's been amazing to me actually seeing. This sounds so weird, but I've been on a journey. It's been weird, but it's been good. I feel kind of a semi-graduate. That's quite cool. That's two things for me and that. One, you just learn to move in a new way, you taught yourself something new, which is pretty cool. We don't get to that very often as adults. The second thing is now you've got that understanding of how you're trying to move. It's just a matter of applying strength training principles. So it's an isometric movement, so you go back to what you know about isometrics, to get better at the flag, just create more time and attention, and that's the beauty of the progressive framework in that you can actually build up and find a point which is right for you, because if you're just coming in and you're doing it, you might be getting half a second of time and attention, just kicking up, failing, kicking up, failing, whereas actually now you can go and hold three, four, five seconds, start to put that together, that's a meaningful workout. Rather than spending three months like we did when we first learned and failing until we eventually got it right, and then we broke it down and said that this is a much more effective way to learn it. I think that a lot of people, some people will watch and go, well, look at us flipping out Big Rosses, it's super strong. It still loves it. They will take it. They might not put your fingers on it. But they're going to go east strong, and what we're trying to show you is that everybody's got different strengths and weaknesses, and actually at the beginning of mobility, if you increased your overhead shoulder range, that would feel immediately even better. And then someone else, it might be, that really loads of range, loads of mobility, they've got the scale, but that's not strong enough. Rather than doing a flag in 45 minutes like Ross, you might have to go away and you might work for three, four, five, six, however many weeks it takes, it doesn't matter. You're on your own journey and you're doing your thing and working on what you're at, but just take something like this. There's just inspiration to actually try and have a go at doing something that right now for you feels impossible. It might not be a flag, it might be something even way simpler, but just take it as going, actually you can learn something new if you just follow a nice progressive, systematic approach, like you said. That's a good point. And on that note, what I love about the complex compound nature of this, it will highlight weaknesses and mine is nowhere to hide on that. Mine's mobility, it's awful and what's great on that is, it's like, yeah, that is really bad and you work on it and if that's the weakest part of your kinetic chain, it will identify. I finished playing rugby four years ago and my shoulder range right now is horrific. It's still not great and for me to go, I need to work on building. I knew that, I was like, physical, I'll do these exercises and whatever. I'm just, it's boring like working on it, but it's when it went, oh, if you were able to work on your mobility, you're going to do a human flag. I'm like, well, mobility is boring, but I really want to do a flag, so I'm going to do it because I know it's going to give me an end to that. Do mobility because you should do mobility. Do mobility because at any point it's going to give you something that you really want, then you've got the motivation to do it. That's for me, definitely help. That's me as well. When people say to me, do mobility, I'm like, ah, no, it's boring. Do the flag? Yeah. If you haven't checked out this legend and some of the crazy things he's up to, so the challenge is he does, link to his channel, which is there up by Tim's head. If you want to learn the flag, like, like Rustin might take you more than 45 minutes, but we've got a human flag guide, which is down there. And if you want one of our other tutorials to give you some free tips and help on how to do that, you would be like, that's up there. Say class dismissed. Class dismissed.


Personal Finance PowerPoint Presentation. What to know about your escrow balance. Get ready to get financially fit by practicing personal finance. Remember that most financial decisions can be broken down into the short-term and long-term financial decisions. The short-term decisions being those that we're going to train our gut in order to trust our gut. We're going to hone down our habits so we can depend more on them to make those short-term decisions. Long-term decisions being ones where we're going to follow the adage of measure twice and cut once. We don't have the same capacity to use the trial and error for the longer-term decisions. We want to put in place a more formal process. So we're going to think about the home purchase, which of course falls into the longer-term decisions. And we can break that out into five categories. Number one, determine the home ownership need. Number two, find and evaluate a property to purchase. Number three, price the property. Number four, obtain financing. And number five, close the purchase transaction. What to know about your escrow balance. Most of this information can be found on Investopedia, which you can find online. Go in there to take a look at the references, resources and continue your research from there. This is by Andrew Martins, updated February 21st, 2022. Home ownership is saddled with a lot of financial terms that may end up sounding like another language to the average person. Sign on the dotted line of a fixed-rate or adjustable-rate mortgage and you're immediately responsible for paying back its principal by the end of its 15 or 30-year term, all while keeping its annual percentage rate, the APR, and amortization in mind. So most of us don't have a lot of experience with financing on the personal side of things. And if we do, it's usually for smaller dollar amounts, possibly financing for something like a car. When we move on to the home, the financing that we're taking on is typically going to be a lot longer. It's typically going to be covering a longer time frame. So there's a lot more kind of on the line. And then of course just going through the process is going to take some time as well, more time than typically other types of financing that we may have experienced. So one term that you're also likely to hear a lot in the pursuit of your next home is quote escrow. While that term has multiple meanings, depending on the context, the escrow associated with your mortgage is an important tool that you should know more about. Below are some of its less commonly known factors and features of a mortgage escrow. What is a mortgage escrow account? You might ask designed to protect against fraud, non payment or some other form of financial malfeasance. An escrow account provides some peace of mind to all parties involved in a transaction as a concept. Nearly every type of escrow account can be defined as a tool by which both parties of a transaction agree to let a third party hold on to assets or funds during a transaction. So basically you got a longer term kind of transaction in this case with the home purchasing process. You would like to go through some verification process as you kind of seal the deal. And as you do that, it would be nice if you could have a third party, which you can trust the third party to be holding on to the assets during that time during that verification process. So once the transaction is complete, the escrow is dispersed to the receiving parties. So you can kind of think of the escrow possibly as like a third party type of holding account that is going to be hopefully a trusted area that can hold on to the items fourth until the transaction has been complete. So it's kind of like a clearing account. We're going to go into the escrow and then the escrow is going to be completely taken out. You could think if you think of it like a kind of similar to a bank account, you could think about money going into kind of a bank account just for a holding a short period of time. And then it's going to all be basically dispersed back out to the various places it needs to go once everything has been settled. And the case of real estate transaction and escrow account can be used either during the initial home buying process or in the case of a mortgage escrow after the property is closed upon. Lenders often require at the time of closing that you deposit two months worth of estimated property taxes, mortgage insurance fees and homeowners insurance fees into your escrow account as part of your closing costs. Typically, a mortgage escrow account is required if you attempt to purchase a home with a down payment of less than 20%. That's because such a low down payment makes lenders worried about your credit worthiness. In their eyes, you'll be more likely to miss property tax payments or fail to attain homeowners insurance, making you a higher risk than other borrowers. So remember from the lender's perspective that down payment is going to do a couple things to make them feel more secure. One, it's going to make sure that you're actually invested in the property. If you didn't put any money down and you put or you put less money down the less money that you put down, it's more likely that you might say, I'm just going to walk away from this financial transaction, right? Especially if the market goes down, if the market went down and the value of your home was less than the loan that you had that would lead people to more likely kind of just walk away from the home. So if you put the money down, then you're going to be invested in the home. And then also the lender is going to feel more secure in the event that you default on it because they're more likely to be able to foreclose on the home and then sell the home for an amount that's going to be higher than the loan balance. If you didn't have that cushion between the value of the home and the loan balance, then if there's an event where the value of the home goes down or even if it stays constant, they still have to pay for basically the process of selling the home in the event of a default, which they don't really want to do, of course. So this long-term escrow account, which is sometimes called an impound account, is used to cover a variety of monthly costs that exist on top of your mortgage payments. Rather than having to save up for each of those payments, the mortgage lender calculates the yearly cost of each fee that the escrow covers and divides it up into a monthly amount. The result of that calculation is then added to your monthly mortgage payment and automatically deposited into the escrow account. It should be noted, however, that the monthly escrow payment isn't considered part of the mortgage itself. So in this case, if they're kind of packaging the taxes involved in it together, it's possible that wherever you're at that's charging you the property taxes might only charge you the property taxes like twice a year or something like that. If they're going to basically bundle it in to the payments that are going to be made, then they're going to try to accrue it or divide it out evenly over the year so that you have those payments along with your mortgage payments. But you got to make sure that you keep those two things separate because they're going to have different tax implications. For example, part of the payments that are being made going to the actual loan, which has interest and principal involved in it. And then if any other payments are being made during that process, it's going to be going to something else like the property taxes that hopefully will be broken out for at least tax purposes at the end of the year on the form 1098, breaking out the interest component and the amount that's going to property taxes, hopefully. What fees are covered by a mortgage escrow? From the outset, a mortgage escrow is meant to simplify the home ownership process as it relates to your monthly costs. By keeping a consistent balance in escrow each month, your escrow agent can cover various unavoidable fees and taxes. Though they don't cover every monthly charge that you'll experience as a homeowner, mortgage escrows cover some very important ones. Property taxes. Unless you qualify for an exemption, your property taxes are an unavoidable cost of home ownership in America. So clearly when you purchase the home, property taxes are going to be one of the things that you're going to have to take into consideration. Property taxes are going to vary from place to place depending on where you purchase the home. But you want to make sure that you've budgeted for the property tax in some way, some shape, some form. Based on the assets value of your property and the municipal tax rate, property taxes help pay for local programs and services. Each mortgage payment will include one-twelfth of your yearly property tax bill. So if it goes through this process and it's included in essence in your mortgage payment, then what they're going to try to do, note that the property taxes might be paid like every six months or once it depends on where you are at, because it could change depending on where you're at, but it's not oftentimes going to be a monthly kind of cost. But they're going to try to break it down to a monthly cost if you're using this process to pay the property tax. And that can help with like a budgeting type of thing because then your monthly expenses will be kind of the same in that instance. So insurance fees, insurance helps protect your investment so your mortgage lender will do what they can to ensure that your property is insured. So insurance is typically going to be one of those things that's going to make the lender feel more secure as well. So a mortgage escrow specifically covers homeowners insurance as well as other hazard insurance needed. For instance, if your property is located in an area that regularly deals with wildfires, your mortgage escrow will likely cover fire insurance fees. So why is this important to your lender? You might ask, well, obviously they want the home is going to be support to you defaulting on the loan. In other words, it's the recourse if you default on the loan. Obviously if the home burns down, then they're not going to have the recourse when you can't pay the mortgage. If your home burnt down, you might not be able to afford the mortgage payments or might not feel very incentive to pay them. Those mortgage payments at that point in time and the bank won't be able to go after the home because it burnt down so it won't have the same value. And so that's why it's going to be an important component to the lender. So once again, the yearly costs for your ongoing premiums will be divided by 12 to cover each calendar month, even though the escrow account usually pays for the insurance company twice a year. Mortgage insurance fees, unlike the other mortgage fees that your escrow will cover, mortgage insurance is more for the lender's peace of mind. According to the Consumer Financial Protection Bureau, the CFPB mortgage insurance is usually required when offering less than 20% as a down payment. As previously mentioned, offering such a low down payment makes you seem like a high risk borrower. So remember that the bank is always trying to balance out the risk versus reward. And in investment, they want to give you the investment because they want to earn the interest which you're going to be paying them over a long period of time. But they got to balance that out over the fact or over the fact that it's possible that things can happen that result in you not being paying them back and they got to measure that risk. So they're measuring the risk versus the income that they're going to have. And the down payment is going to be a significant impact, a significant factor like we talked about before. By taking out mortgage insurance, it protects the lender if you fall behind on your payments and lose the property through foreclosure. So fees that a mortgage escrow doesn't cover non-property tax fees, aside from your property taxes, you're on your own. Supplemental or interim tax bills that may pop up following charges to the property or any other additional taxes levied by the state, county or municipality are outside the mortgage escrow's purview. Homeowners association dues, so this would be dependent upon where you are in if you have to pay the homeowners association dues. Whether you love them or hate them, if you live in an area with a homeowners association, the HOA, then any associated HOA fees are yours to handle. So you've got to put that into your budget. Failing to make these payments can result in additional late fees and even litigation. So it would behoove you to stay on top of them. Fees from non-essential insurance policies. Any additional insurance policies that you may take out on the property that the mortgage lender deems non-essential will be your responsibility as well. There are plenty of insurance policies that you don't actually need. So be sure to stay away from them if you want to pay only for the premiums that your mortgage escrow covers. Does an escrow accumulate interest? So you might be saying, hey, look, if my money is in this holding account, you're holding on to it until you're going to be using it. Shouldn't I be making money on it in some way? And the one way you might say, well, can't you invest it in stocks and bonds or something like that? And typically there the answer is no, because that will usually increase the level of risk that would be involved. And it's usually more of a short term type of thing. The other thing you might ask is wouldn't I get interest on it? Now at this point in time, interest rates are still pretty low at the time of this recording. The inflation seems to be going up. If you're in an inflationary period where interest rates are higher, then of course it would be a more significant question that you'd be saying, hey, I'd like to be earning some interest on my money that's in the bank account. In nearly every case, mortgage escrows are not held in interest bearing accounts, though Congress made multiple attempts in the 1990s to require that interest be paid by the lender on mortgage escrow accounts. None was ever signed into law. That being said, lenders are required to make interest payments in Alaska, California, Connecticut, Iowa, Maine, Maryland, Massachusetts, Minnesota, New Hampshire, New York, Oregon, Rhode Island, Utah, Vermont, and Wisconsin. Those interest payments are usually required to be paid directly to the customer, though there may be some exceptions to that rule. What happens during an escrow shortfall shortage? Since your mortgage escrow is based on taxes and insurance premiums, it's likely that costs will increase at some point. So if costs increase, what's going to happen with this whole process of the holding account? So if such charges occur and your monthly escrow payments are unlikely to cover the difference, then you may be projected to fall into an escrow shortfall or escrow shortage. So the holding account is looking like it's going to need more money in it at that point in time. So an escrow shortage occurs when either your costs are more than the anticipated or estimated costs for the next year show that your current monthly rate won't be enough. If your escrow balance actually falls below an acceptable level, then it's very likely that your lender will automatically adjust the monthly payment accordingly. So that's what you would expect to happen if there's an increase in the property taxes and so on. And all of a sudden, what you were paying before is not covering it and your account is going to go below the threshold, then we'll have to adjust the payments. So this means that you will likely have to contend with a larger monthly mortgage payment that will remain in effect even after the shortage is ameliorated. So clearly in that case, they're going to increase it when they say it's a mortgage payment. It might not be because your mortgage changed in that case, meaning the amount that's going towards the payment for your actual loan isn't the factor here. It could be other things, possibly the property taxes, for example, that went up and they're kind of grouping that together with your total payments. Can you put extra funding into the escrow balance? You don't have to wait for a potential shortfall or shortage to increase your monthly mortgage escrow payments. So you might be able to preemptively see that there could be a problem in possibly fund the account. You might ask, you say, well, could I fund the account in some other way before there's any adjustments to the monthly payment? So most lenders will happily accept as extra funds as a cushion of sorts as long as you specify that the money is for the escrow account. Any excess money left in the escrow account is likely to be refunded to you at the end of the year. So you lose nothing as long as you can afford to set aside the money in escrow. So obviously if it's in the holding account and you have a little bit more cushion to pay off any of the necessary fees that come into place, that should make them feel happier about the situation. If it's still your money, it's just going to be in this holding account. What do you lose from doing that? Well, that means you can't put the money elsewhere. You can't spend it and you're not making interest on it or making, you know, you could invest it in dividends and gains or whatnot. So you may want to make a larger escrow payment if you know that next year's taxes and fees will be higher and that you want to pay the difference in one lump sum rather than spreading them out over 12 months of higher rates. So that could make you feel a little bit better. You might be able to say, hey, look, I can see that the costs are going up. I'd like to just pay for it right now because I happen to have the money and I want to keep my payments then the same. Instead of having you increase my monthly payments, for example. Remember, however, that any money you deposit in your escrow account is money that's not being used to pay down the mortgage itself. Convert your increased home equity. So that's the other thing you could do with the money, right? If you have the extra money, a couple of things you could do. You could invest it, right? And then you would invest it if you could get a rate of return that you think might be higher than what you're paying in terms of the interest rate. Or you could, of course, pay down the mortgage itself with that money rather than putting it into that holding account. You could pay down the actual, and that would mean the principal balance of the loan would go down, which is great because you'd be paying less interest if you could pay down the principal of the loan generally. So those are usually kind of the options you're thinking of. I got some excess money. I might be able to put it into stocks and bonds possibly and get a rate of return higher than the interest I'm paying, for example. Or possibly I can pay off the debt if I have the ability to pay it off early. Then paying off the debt would be great because I can lower the amount of the principal there more quickly, which would lower the interest that I would be paying.


Freedom Flates 208, 209, to our flight brief today is 24 March 22. When the POWs returned from Southeast Asia, when they got repatriated back in 1973, they were brought back to my squadron back then, and our squadron was given the responsibility of giving them a return to flying status. So they would get airborne again to see if they were physically and mentally suitable to be able to return to flying. My squadron was given that honor and that's what started the tradition we have today. The flight was meaningful because I just loved my career. After I came back from Vietnam, I went to pilot training and I was flying for about 19 out of 21 years in the Air Force. Today we hosted the Freedom Flyer Memorial, the Reflang Ceremony. This was a chance for us to bring former POWs back, have a time to remember them, remember their service, their sacrifice, but also a chance to remember their fellow comrades, other American heroes who didn't return who were still either missing in action or who were killed in action over there and then repatriated back to the United States. We are able to have a ceremony today to remember them, to thank them for their service and their sacrifice, but also again remember the comrades who didn't come home. I've got a number of my friends that are on the Vietnam wall or died in other places and I feel moved to be around a bunch of people that are remembering them. It's been such an incredible opportunity, not just for the two Freedom Flyers that we had, the two POWs, number 208 and 209 that we got to get airborne and fly yesterday in our T-38, but also for their community, their other members of their, that were POWs with them or family and friends of former POWs. This is a chance for us to get together and thank them as not just the two, but also the entire community.


So John Vokey and Don Reed wanted to find out exactly what people could do with backwards messages So they did an experiment. They recorded a bunch of voices from different genders, so male and female They recorded a bunch of voices of people from different countries, so different languages, so French, German and English They recorded people asking questions, and they also recorded people just saying declarations and The question was what can people do with these messages when they're played backwards So what exactly does a backwards message sound like and what can people pick up? So they found there are a couple of things that people could do with backwards messages and a couple of things that they couldn't do The things that they could do with backwards messages was tell the difference between gender whether it was a male or a female speaker talking They could also tell the difference between Different languages so whether somebody was speaking German or English and they could also so when there was two males speaking Backwards they could tell the difference between Speaker A and speaker B There was also a couple of things that they couldn't do well So you might be able to think you may think that participants would tell the difference between a question and a declaration because a question sort of Ends with an inflection, but they couldn't do that They also couldn't tell the difference between a sentence that was with words in the correct order and a sentence where that was completely scrambled But the most important thing they were trying to tap into this experiment was sort of unconscious Processing is there anything that people are able to pick up? Without their awareness. So they asked people to categorize these backwards sentences as either Christian or satanic or even pornographic and they found that people could not correctly Classify these things so one of the sentences played forwards was Jesus loves me this I know and people Couldn't correctly classify it as pornographic or Christian So what happened with the Judas Priest trial? Well, I told you it was an awesome story and now you've seen how John Vokie looks you should see how it played out in court


Now, recall that there was drama in the Ugo State's PDP governorship primary election between the faction of Oladik-Ukbo-Adibutu and Shagu Sholbi as two parallel primaries were held at different locations in the states on the 26th of May, 2022, at a press briefing inside the local airport of the Marital Mohamed Airport to Ikeja Lagas, one of the candidates who claimed the victory in the polls Oladik-Ukbo-Adibutu cleared the air. Hiddesmiths claims that there was a crisis in the party in the Ugo State. God willing, I think now that the matter is fully certified, if I can say that. I guess, from all intents and purpose, we should be able to move forward. Like one united family, but we will take it as it goes. We thank God that for the first time in about 10 years, the PDP family has been able to conduct one primary by one panel empowered by the National Working Committee of the Party, forms deriving from the national body and that panel has conducted one primary. Everybody has an option to express an opinion and it is only within his rights to express such opinion. The sky is blue. Anybody can express an opinion, but we are certain that all is well within the law in PDP. As it stands now, we have an incumbent government of misrule. It's a governance of lies after lies. Is it that the government as a whole is inundated with generally an aura, misfits and people lacking of dignity. God willing, it will be not too difficult a task to sell our programs to the people of open states.