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Its Marcus Garvey's Birthday this week, as well as national thrift shop day. We also speak about farming and who will pick our fruit. Question: You win the lottery how are you going to tell your boss? Our guest today is Jessica Akude from Tineys childcare North London. Join in on the conversation at: Radio station: https://allflavasradio.com Here at “ALL FLAVAS RADIO” we provide a variety of musical genres, breaking news, current affairs and live interviews from around the world. ” Yes a new community to radio!” Why Not? We were tired of the way in which radio stations structure their shows and decided to recruit DJ's and Presenters from around the world to schedule live shows, reaching a global audience and bringing different cultures together. Presenters Natasha John-Baptiste AKA @wimbo77 https://www.instagram.com/wimbo77/ https://www.onethingabouthistory.com @naturally_lele https://www.instagram.com/naturally_l... --- Send in a voice message: https://anchor.fm/onethingabouthistory/message

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In today’s episode, Rachel takes a deep dive into how to “retrain” your metabolism by reverse dieting, understanding metabolic adaptation and what happens as you get further along in your dieting phase, how to choose foods with the highest thermic effect, and much more! “The longer you’re in a calorie deficit, the more pronounced all of these adaptations are going to get. This is why you can't, and you shouldn't, be chronically dieting or in a chronic deficit, because eventually your body is going to adapt to all of these things. And you're going to have to consume less and less calories to continue to see the results that you want. This is where reverse dieting comes in.” Rachel Gregory Top Takeaways: Four main components of metabolism and why they matter for fat loss How to “hack” components of your metabolism to work in favor of your goals How hormonal adaptation affects a dieting phase Easy tips on how to manage stress How to know when it’s time to reverse diet Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a deep dive into what happens from a physiological standpoint when you diet and why these factors may be affecting your progress without you even realizing it!   [1:00] Please help grow the show by taking a screenshot of the episode and tagging @rachelgregory.cns in your Instagram story or head over to iTunes to leave a rating and review :) [2:00] Question: You talk about a calorie deficit when trying to lose fat - which makes sense to me. My goal is to burn fat right now but I was told to retrain my metabolism and do a reverse diet. What is the best way to look at calories then - who is right? [3:30] Understanding metabolic adaptation [4:00] Episode 75: All Things METABOLISM with Sam Miller [6:00] “Many people think that this is what having a ‘broken metabolism’ is.. which in reality isn’t actually a real thing...it’s just your metabolism adapting because that’s what it’s evolved to do.” [7:00] Controlled starvation AKA ‘dieting’ [7:30] Main components of metabolism or TDEE (total daily energy expenditure) [14:00] Hormonal components to metabolic adaptation  [16:30] Cortisol rises during a diet phase.. AKA the stress hormone [20:30] Could it be possible to combat the adaptations or “cheat the system?”  [27:00] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health [28:00] How to be smart about your choices when it comes to increasing TEF [31:30] TEF - The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal [33:00] Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz [35:30] Tips on managing stress levels: nutrition, exercise, sleep, and environment  [36:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [37:00] Understanding chronic undereating and when it's time to introduce reverse dieting [41:30] Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers [43:00] Benefits of hiring a coach! If you’re curious about 1-on-1 coaching with Rachel, feel free to apply to work with her at www.metflexlife.com/apply  [43:30] Please help grow the show if you’re enjoying this episode, or previous ones. Take a screenshot of the episode and tag @rachelgregory.cns in your Instagram stories or head over to iTunes to leave a rating and review.  THINGS MENTIONED IN THIS EPISODE: Episode 75: All Things METABOLISM with Sam Miller Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health The Thermic Effect of Food: #1 Reason All Calories Are NOT Equal Episode 112: Energy Flux: The Missing Piece To Your Fitness Journey with Brandon DaCruz Episode 45: The Science of Body Recomposition with Dr. Bill Campbell Episode 82: Reverse Dieting, The Restrict & Binge Cycle, and Finding ‘Good’ Research Papers --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

We are starting with a recap of episode 35 and are defining acids and bases and their connection to pH and pOH (1:02). Taking a closer look at the pH scale, our episode discusses the use of logarithm for pH and pOH (1:53). This lays the foundation for the calculation of pH and pOH for strong acids and bases. For weak acids and bases the episode draws the connection back to equilibrium and introduces the acid/base ionization constant (3:10), which is needed together with the initial concentrations to calculate the pH of a weak acid/base (6:08).Question: You have a 0.1 M sulfurous acid solution. If at equilibrium you have a [H+] = 8.4 x 10-3 M, what is the percent ionization?Thank you for listening to The APsolute RecAP: Chemistry Edition!(AP is a registered trademark of the College Board and is not affiliated with The APsolute RecAP. Copyright 2021 - The APsolute RecAP, LLC. All rights reserved.)Website:www.theapsoluterecap.comEMAIL:TheAPsoluteRecAP@gmail.comFollow Us:INSTAGRAMTWITTERFACEBOOKYOUTUBE

Losing internal rotation may not be a shoulder problem If you've been told you have GIRD, a forward head posture, or you slouch with reckless abandon, read on! These issues are often linked to reduced shoulder internal rotation; a motion necessary for throwing, pressing overhead and reaching behind your back. So the fix is to sleeper stretch and then the angels will sing right?!?!?!? I was young. I needed the work! Uhh….no fam! Instead, your whack shoulder motion can be profoundly influenced by altering dynamics within the ribcage.  The ribcage forms the base for your shoulder girdle. If you can't move the foundation the way you want to, then you won't be moving your shoulders the way you want to. Ready to figure out assessing AND improving this important motion you and your clients NEED? Then check out Movement Debrief Episode 134 below. Watch the video here for your viewing pleasure. If you want to watch these live, add me on Instagram. t Show notes Check out Human Matrix promo video here. Here are some testimonials for the class  Want to sign up? Click on the following locations below: February 20th-21st, 2021, Atlanta, GA (Early bird ends January 17th at 11:55 pm!) April 10th-11th, 2021, Warren, OH (Early bird ends March 14th at 11:55 pm) May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55pm!) August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55pm!) September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55pm) Dickinson College in Carlisle PA (POSTPONED DUE TO COVID-19) [Approved for 14 Category A CEUs for athletic trainers] Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!] Charlotte, NC (POSTPONED DUE TO COVID-19) Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.   ISA overview - Learn all things infrasternal angle with this post Primary and Secondary Compensation - This post dives into which compensations you should focus on first. Introduction to Myofunctional Therapy course review -You will learn all things upper airway when you dive into this post. Airway Orthodontics with Dr. Hockel - Want to learn how a dentist can improve your sleep, forward head posture, and more? Then this post is a must-read. Scapulohumeral rhythm - Learn how the scapula and humerus move during each phase of shoulder flexion. Manubrial expansion - Here we discuss the best ways to improve mobility in the uppermost segments of the anterior chest wall. Rounded shoulders and shoulder internal rotation Question: How do I improve my shoulder internal rotation, and by that I mean dealing with shoulders that have rolled forward and not budging no matter what drill I try? Watch the answer here. Answer: For visual reference, we are going to assume in this case the person in question has a depressed anterior chest, increased hinge in the thoracic spine leading to the appearance (not necessarily actual) of increased kyphosis, and a forward head position. See the picture below for reference: [caption id="attachment_12963" align="alignnone" width="810"] Notice how the ear is head of the shoulders, the scapulae are rounded forward, and the humerus appears internally rotated (thumbs are pointing inward is the tell). Or were you just staring at my booty??? MY EYES ARE UP HERE![/caption] While there are several variations to this position (which will influence testing) and "causes," the axial skeleton change that puts someone into this orientation is a concentric anterior thorax. This would be synonymous with a down pump handle or an inhaled axial orientation. The sequence of the anterior thorax becoming concentrically oriented has an end result in decreased shoulder internal rotation. Here's how the sequence happens: Concentric anterior thorax pulls shoulder blades forward (scapular abduction and internal rotation) Humerus externally rotates to position arm back to center (concentric external rotation). Humeral external rotation bias causes decreased humeral internal rotation [caption id="attachment_12964" align="alignnone" width="810"] Anterior thorax concentric, scapular IR, humeral ER = Decreased shoulder internal rotation[/caption] Before we go into what to do about it, it's SUPER TOUGH and likely unnecessary to sweat changing static posture for a few different reasons: Postural presentations have structural influence. You can only change how you look insofar as your structure allows. We aren't static creatures, we move. It is more important to be able to change into several different postures Sustaining any singular position for too long is undesirable. Lack of motion leads to tissue ischemia and problems With that in mind, let's first look at what we need to do to improve the dynamics of this presentation. Thorax treatment for rounded shoulders The first line of defense should be to improve thorax movement options and shape. If the pump handle is down, we need to raise it up like Josh Groban! To improve movement in this region, the best choice is to do one of the following: Reach between 60-120° of shoulder flexion Drive shoulder extension and scapular retraction Exercise choice will depend on which infrasternal angle presentation (ISA) you are dealing with, as this changes the "cause" of this position. Narrow ISA: concentric anterior thorax is due to skeletal structure (primary compensation) Wide ISA: concentric anterior thorax is a secondary compensation. Therefore, what you go after changes with each presentation. For the narrow ISA, you need to restore structural dynamics to elicit a change. A narrow ISA has reduced lateral ribcage dimensions, so you need to do things to expand that. A forward reach can be useful in this regard. If we did the above move to a wide ISA, who has increased lateral ribcage dimensions, this would not be the best choice to improve ribcage dynamics. If you reach between 110-120° of shoulder flexion, the serratus anterior will aid in lateral ribcage compression. Once you've got these moves on point, and need to clean up the last bit, driving shoulder extension with scapular adduction can drive more air in the front. Cervicocranial treatment for rounded shoulders Now I would be remiss to say there aren't upper airway influences to this bias. Rounded shoulders are often associated with a forward head posture. A forward head posture can be a compensatory action for the inability to nasal breathe: You can't breathe through your nose for whatever reason Tongue posture sits low to open the oral airway Forward head posture occurs to increase airway size Depressed hyoid position occurs Now, diving into ALL the possible treatments goes beyond this post, but myofunctional therapy can play a major role in improving dynamics in this region. The two major keys you will need to focus on will be: Attaining a palatal tongue posture Elevating the hyoid For palatal tongue posture, this involves placing the tongue on the roof of the mouth and holding it there. Simply working on clucks can improve this position. If you want to get ya hyoid up, son, then you need to get your swallow on point! The smiling swallow is an excellent drill to focus on this limitation. Exercises for shoulder internal rotation Question: If someone is missing shoulder IR, how do you decide if you load an exercise either in the suitcase/low hold position or the goblet position Watch the answer here. Answer: As we mentioned above, shoulder internal rotation restrictions are likely due to a concentric anterior thorax. The treatments (uh, hopefully, you know from above fam!) would be to place your arms in one of the following positions: Reach between 60°-120° of shoulder flexion Drive shoulder extension and scapular retraction The goblet position is roughly between 70°-90° of shoulder flexion, so I think it's pretty easy to see how that can help improve internal rotation, but what about the suitcase position? How do those lovely suitcase carries influence thorax dynamics? I'm glad you asked! The reason why suitcase carries are useful activities has little to do with the weight side. The #majorkey is actually the swing arm. When you swing your arm to and fro, you are driving trunk rotation. Since the weighted arm is minimally moving, it gives your trunk a fixed point to rotate about; making the suitcase carry money for anteroposterior expansion. Where air will go depends on what arm swing position you are dealing with: Arm forward rotates trunk contralaterally Arm backward rotates trunk ipsilaterally The trunk rotation direction will influence where the air will go: Left rotation: Expansion left posterior and right anterior thorax Right rotation: Expansion right posterior and left anterior thorax Since you'll rotate both directions with the suitcase carry, you'll get a bit of air EVERYWHERE. That's why I coach the suitcase carry as such. If someone has difficulty keeping the stacked position on the suitcase carry, working drills that drive hip extension and humeral extension can prove useful, as these actions will challenge your ability to keep the stack in this move. Split squat variations come to mind. Pec minor strain Question: Can u do something on pec minor strain (right side). Seems to keep recurring every time I perform any chest exercises. Keep up the good work! Watch the answer here. Answer: First, let's look at the pec minor anatomy. [caption id="attachment_12965" align="alignnone" width="626"] Ain't no muscle finer than pectoralis minor (photo credit: Powellle)[/caption] Proximal attachment: ribs 3-5 Distal attachment: coracoid process of the scapula Actions: elevate ribs (pump handle), downwardly rotate and protract the scapula Now if you doing HELLA chest work because you want them pecs like whoa, then that may contribute to the concentric bias of the anterior chest wall. This bias would make pec minor eccentric proximally. Couple that with pulling the shoulders back for bench press and such, and you get a stretched AF pec minor. This could be a contributing factor to the strain. The solution is simple: get air into the chest to drive some concentric activity into the pec minor. Hell, even get some reaching forward to protract the scapula. Put the pec minor in the orientation it's not in. This will restore contractile options in the pec. A great move would be any type of forward reach. Horizontal adduction Question: You mentioned limitations in horizontal adduction. How do you assess this? Are you just holding the ribcage down and then adducting the arm until the ribcage starts coming up? Or are you holding the scapula down? Watch the answer here. Answer: You want to isolate the movement to the humerus. The big issue that will happen when you run out of humeral room is the scapula will go along for the ride. And I don't want the scap in my car ;) So, you'll want to pin the scapula down with your thumb. Then pull the humerus across the body. You are looking to get the olecranon to get slightly past the nose, which is about 135°. Horizontal adduction measures T2-4 anterior expansion, so you'll want to drive stuff that involves the following: Horizontal adduction Humeral extension trunk rotation One of my favorites that has been killing it because of the cervical rotation component has been the sidelying armbar. I'll even do this as an iso, it's been that good. Abdominal overactivity during exhales Question: What do you do about ab overactivity on exhales? Watch the answer here. Answer: Generally, if you see too much abs during the breathing sequence, there are a few simple tricks you can do to get the abs to chill. Make sure the tuck is ab-less. A lot of times, peeps will kick in the abs to perform the tuck instead of the glutes and hamstrings. This will then lead to further concentric activity of the abdominals during the exhale. WE DON'T WANT THAT! So ensuring that they can get a tuck without kicking in the abs is WAY important. Working on a hooklying tilt progression can be a great way to teach this action. 2. Exhale slower Most people exhale WAY too quickly, which will greater bias superficial abdominal musculature, limiting your desired thorax expansion. I usually tell these people to either go 50% slower than what they did or make the exhale be 15 seconds long. No one will exhale for 15 seconds, but they'll get the idea. 3. Use prone or quadruped When your stomach is facing the ground, gravity will push the viscera anteriorly into the ab wall, thus creating an eccentric abdominal orientation. Sum up Rounded shoulders are caused by a concentric anterior thorax, which reduces humeral internal rotation. Reaching 60°-120°, humeral extension, trunk rotation, and horizontal adduction can all improve anterior thorax mobility. Reduce pec minor strain by driving air into the anterior thorax and reaching. Horizontal adduction is tested by pinning the scapula down and going across the body. Reduce ab overactivity by tucking without abs, exhaling slower, and using prone/quadruped. Photo credits Needpix Powellle PickPik

Can't get overhead? Let's figure out how! If you can raise your arm fully overhead WITHOUT compensating, don't read any further! But if you are like most of us, reaching overhead probably draws its fair share of LOLZZZ. Exhibit A Yet raising your arm overhead is HELLA important for things like lifting weights, moving your neck freely, and even rotation through the ribcage.  So if ya ain't got it, you might want to work on it! That's why I put out this debrief for you that dives into mechanics, what directions to reach and clarifies any confusion that may surround arm elevation biomechanics.  Let's channel our inner Josh Groban and raise you up (your arm that is). Watch the video here for your viewing pleasure. If you want to watch these live, add me on Instagram. Show notes Check out Human Matrix promo video here. Here are some testimonials for the class. Want to sign up? Click on the following locations below: November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!) February 20th-21st, 2021, Atlanta, GA (Early bird ends January 17th at 11:55 pm!) April 10th-11th, 2021, Warren, OH (Early bird ends March 14th at 11:55 pm) May 1st-2nd, 2021, Minneapolis, MN (Early bird ends April 4th at 11:55pm!) May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55pm!) August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55pm!) September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55pm) Dickinson College in Carlisle PA (POSTPONED DUE TO COVID-19) [Approved for 14 Category A CEUs for athletic trainers] Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!] Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.   All About the Scapula - This debrief goes into scapular movements during respiration, compensations, and more. Motion of the shoulder complex during multiplanar humeral elevation - This article is essential to understanding scapulohumeral rhythm Joe Cicinelli - He is a PT colleague of mine who is my go-to guy for all things upper airway. Scapulohumeral rhythm Question: Been reviewing your scapula debrief and the motions getting me a little hung up. I've always thought that shoulder flexion, upward rotation, ER, and posterior tilt were together? But you're saying the scaps upwardly rotate, internally rotate, and anteriorly tilt? What's the reasoning behind this or something I'm missing in research? People always drove into my brain upward rotation and posterior tilt helps clear space for shoulder flexion. Any relationship or misunderstandings there? Watch the answer here. Answer: When discussing the motion of the scapula and the humerus during shoulder flexion, it's all about timing and location. We typically break down shoulder flexion into 3 different phases: 0-60° 60°-120°  120°-180°  During these distinct phases, you have different actions happening at both the scapula and the humerus that will drive expansion into various areas. First, we need to know what the starting position is for the scapula. “Scapman Begins” you might say...Or not...Whatever! Most of this stuff is drawn from this article here, so please check this awesome study out if you haven't. The resting position of the scapula is: 41° internal rotation 5° upward rotation 16° anterior tip Humerus starts in slight external rotation There's going to be some slight variations among peeps of course, but this is a solid starting point. Now, let's look at how the humerus and scapula move throughout the three phases. Phase I: 0°-60° There is pretty much no movement of the scapula in this phase. It's all humerus. No joke. (Damn I'm on fire today!) Most of the humeral action is biased towards external rotation. If the humerus externally rotates, then the scapula will relatively internally rotate. How do I know that? I'M GLAD YOU ASKED!!!! It has to do with the posterior cuff muscle's proximal line of pull. The arrow denotes how the scapula would move. Looks like internal rotation to me big dog (Photo credit: Henry Gray) If I contract the proximal end of these muscles to the distal attachment, you'll notice how the medial border would lift away from the ribcage. This action, my fine fellow fam, is scapular internal rotation. Glorious, right?! If the medial border is away from the ribcage, the scapular external rotators (rhomboids, traps, subscapularis) will be eccentrically oriented. Since the big dogs are posterior, you'll get more posterior thorax expansion in this phase. In particular, T6-8 because of relative scapular downward rotation compared to later phases. O°-60° = Humeral external rotation = scapular internal rotation = T6-8 posterior expansion Phase II: 60°-120° In this phase, the scapula has to pick up some slack to clear room for the humeral head to do its thing. So it's gotta move! The big scapular movements that happen during this phase are: Upward rotation External rotation Posterior tipping These combined actions suction the scapula up against the ribcage, enhancing stability and reducing stress load on the cuff muscles. When you see peeps winging and whatnot, that's typically an inability of this phase to properly occur. Just like in phase I, scapular external rotation is associated with a relative humeral internal rotation. Peep the line of pull of your big internal rotator, the subscapularis: This pull would put the medial border up against the ribcage #scapularER (photo credit: Powellle) Same song and dance. Proximal pull would compress the scapula up to the ribcage, and life is good. Due to scapular external rotation, the posterior thorax is more restricted from airflow. Thus, airflow in this flexion phase predominately occurs anteriorly. The bias is at T6-8 level in the early range, and likely T2-4 in the later range. 60°-120°= humeral internal rotation = scapular external rotation = anterior expansion (T6-8 early, T2-4 later) Phase III: 120°-180° The grand finale, and the most confusing part of scapulohumeral rhythm. Scapular upward rotation, external rotation, and posterior tipping continue to happen with reckless abandon. BUT. There are a few major keys that happen which allow for posterior thorax expansion during this phase: The humerus maximally externally rotates (creating a slight internal rotation bias The scapula orients into the scapular plane (45 degrees anterior of the frontal plane), which positions the scapular back near the resting position (which was internal-rotation. the more lateral position of the scapula away from the spine increases eccentric orientation. The upward rotation will eccentrically bias the downward rotators (rhomboids), which have a location posteriorly For these reasons, you will get some posterior expansion at T2-4 as you reach overhead. 120°-180°= Humeral external rotation = relative scapular internal rotation (though the scapula is still actively externally rotating) = posterior expansion (T2-4 level). Anteroinferior glide during shoulder flexion Question: Could you explain what to do if someone overstretched the ligaments in their shoulder. Like after doing the shoulder flexion test and their humeral head pops into your thumb when it's in their armpit, what can I do to restore normal flexion and how can I continue to keep that person resilient? Watch the answer here. Answer: Sometimes, when testing shoulder flexion, you can feel the humerus glide anteriorly and inferiority if you place your thumb in the client's armpit. It's all types of fun. If shoulder flexion is more external rotation-bias, what I think is likely going on is a combined internal rotation and abduction action that causes this excessive gliding, hence the pop forward. Is this actual tissue laxity? Ehhh. It's hard to say. I've seen this glide change quickly with interventions, and my skills are DEFINITELY NOT that good. I think it's unlikely a true tissue laxity, which would likely need surgical repair. An alternative story is there is an eccentric bias of anteroinferior tissues to compensate for a lack of scapular upward rotation needed for full shoulder flexion. You can guess the fix right? Get air in the back with a low reach, and you ought to be rocking and rolling! I usually start with something like this. Then progress to a single arm reach to drive rotation and more isolated posterior expansion. Improving shoulder flexion Question: You and others have mentioned that when someone who is compressed in the dorsal rostral thorax and it is proven with your shoulder flexion assessment between the ranges of 60°-120° among other measures, that you would intervene with low reaching exercises below 60° flexion in various positions depending on the presentation of the ISA. Is it possible that in this instance we could intervene with a position that includes reaching in that 60°-120° degree compressive range if we IR at the humerus? Watch the answer here. Answer: If you peeped the scapulohumeral rhythm component above (uhh, why haven't you read that yet fam?!), you probably garnered one thing: Shoulder flexion is hella complicated. In fact, the entire arc of flexion involves both anterior and posterior thorax expansion to be completed. Although I love shoulder flexion as a test, it is more a gross measure of thorax expansion with a bias towards posterior. Whereas shoulder extension is similarly a gross expansion measure with a bias towards anterior. In order to know where you need to drive air, you have to look at segmental expansion within the thorax.  Get your tight green wrestling pants on and lather up in baby oil, because we're about to break it down Degeneration X-style. Filling the thorax with air is similar to filling a cup of water. The cup fills bottom-up completely. Or coffee. Yeah. Let's go with coffee (Image by Suman Maharjan from Pixabay) So to do the lungs during progressive shoulder flexion. The fill occurs in a sequential manner that corresponds to scapulohumeral rhythm. Remember this general expansion trend with scapulohumeral rhythm: 0°-60°: lower posterior expansion (T6-8) 60°-120°: T6-8 anterior expansion in early phases, progressing to T2-4 expansion in later phases 120°-180°: T2-4 posterior expansion, with likely some anterior T2-4 expansion as well. With that in mind, you have to look at other individual tests to determine where you have to drive specific airflow to get changes in shoulder flexion: T6-8 posterior expansion - shoulder external rotation at 90° T6-8 anterior expansion - shoulder internal rotation at 90° T2-4 posterior expansion - shoulder horizontal abduction T2-4 anterior expansion - shoulder horizontal adduction T2-4 anterior AND posterior expansion - Lower cervical rotation Oh, just checking your ribcage expansion, NBD. Before you get all wild and crazy with your specific expansion efforts, make sure you have the stack. If you don't have the stack, you have no base to drive this segmental expansion, and you won't be able to talk to me, and I'll stay forever lonely. I NEED YOU FAM! Once you have the stack, then you can pinpoint where the mobility restrictions are, then fill up your cup! If you have decreased shoulder external rotation (less than 90°), I'd go with a reach in the 0°-60° range. If you have decreased shoulder internal rotation (less than 90°), I'd go with a reach in the 60°-120° range. You can combine expansion in both these areas by driving single-arm reaches. If I reach with my right arm, that will drive anterior expansion on the right and posterior expansion on the left. If you have decreased shoulder horizontal abduction (less than 45°), I'd go with something that drives rotation with a more horizontal plane-bias. The sidelying armbar roll is a go-to for me. If you have decreased shoulder horizontal adduction (less than 135°), you can use similar rules above and drive horizontal adduction. Short lever side planks are money here. You can also go with humeral extension to improve this movement: Lastly, if you want to drive anterior and posterior expansion with the upper segments, you can combine unilateral reaches with cervical rotation. The armbar screwdriver with head turns is an absolute beast-mode for this. Manubrial Expansion Question: How would you differentiate an overhead reaching exercise for purpose of upper anterior ribcage expansion (manubrium) VS upper posterior ribcage expansion (T2-T4)? Watch the answer here. Answer: The thing with expansion anywhere is that it's not on/off switches with exercises. You can get expansion with a variety of moves and positions. If we want to bias expansion into the manubrium (anterior T2-4), we have a few different options: High reaches (say 100°-180°) - because of circumferential expansion when going overhead Humeral extension - Due to scapular anterior tilt.  And downward rotation biasing pec minor Cervical/Trunk Rotation - Due to general anteroposterior expansion that accompanies rotation Inversion - Due to gravity assisting the lungs in filling top-down Some of my favorite activities to make this happen have been listed above. I didn't talk much about inversion, but my two money moves are the drunken turtle and decline quadruped on elbows. Sum Up Scapulohumeral rhythm involves combined posterior and anterior expansion, with the overall tendency occurring toward scapular AND humeral external rotation. An anteroinferior humeral glide during flexion (barring injury) occurs due to eccentric bias of the inferior humeral tissues. Specific limitations in thoracic expansion can be addressed by corresponding shoulder flexion loss with other measures. Manubrial expansion (T2-T4) occurs by using high reaches, humeral extension, cervical/trunk rotation, and inversion. Image by Taco Fleur from Pixabay

Elements can form different types of chemical bonds to reach noble-gas configuration. Episode 4 recaps three types of chemical bonds. The foundation is laid by the octet rule (1:06). “How” an element reaches the octet is determined by the difference in electronegativity between elements. Electronegativity is the ability of an atom to attract a shared pair of electrons (2:45). This leads to three types of chemical bonding: covalent bonding (4:30), ionic bonding,(5:40) and metallic bonding (7:15).Question: You have two white substances, one ionic, one molecular. Which of the following experimental procedures lets you identify the type of bonding?A. colorB. grain sizeC. electrical conductivityD. solubility in waterThank you for listening to The APsolute RecAP: Chemistry Edition!(AP is a registered trademark of the College Board and is not affiliated with The APsolute RecAP. Copyright 2020 - The APsolute RecAP, LLC. All rights reserved.)Website:www.theapsoluterecap.comEMAIL:TheAPsoluteRecAP@gmail.comFollow Us:INSTAGRAMTWITTERFACEBOOKYOUTUBE 

A deep dive into hip motions When you see someone squatting, with hip limitations, and shifting, do you ever wonder… What the hell is going on? No doubt this is especially confusing when you are looking at how the pelvis moves, spine moves, throw breathing in the mix….YIKES!!!! But what if hip movement could be simple? I think we can make this the case if we can grasp: How hip movements become restricted How hip dynamics change when we go through movements like a squat How we can bias certain exercises with shifting to target these specific limitations Are you ready to take your lower body exercise programming and knowledge base to the next level? Then check out Movement Debrief Episode 128! Watch the video here for your viewing pleasure, or listen to the podcast if you can't stand the sight of me :( If you want to watch these live, add me on Instagram. t Show notes Check out Human Matrix promo video here. Here are some testimonials for the class. Want to sign up? Click on the following locations below: September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) [6 CEUs approved for Athletic Therapists by CATA!] October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!) November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!) November 21st-22nd, San Diego, CA (Early bird ends October 25th at 11:55pm!) February 20th-21st, 2021, Atlanta, GA (Early bird ends January 17th at 11:55 pm!) May 1st-2nd, 2021, Minneapolis, MN (Early bird ends April 4th at 11:55pm!) May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55pm!) Dickinson College in Carlisle PA (POSTPONED DUE TO COVID-19) [Approved for 14 Category A CEUs for athletic trainers] Or check out this little teaser for Human Matrix home study. The best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies. Hip Rotation Explained - If you want to learn how the pelvis influences hip rotation, why someone could have a hip rotation restriction, or a CRAZY amount of mobility, check this debrief out! If you need a move that drives counternutation and spinal flexion in general, the drunken turtle is one of my go-to activities. The position for many that I teach "the stack" in is hooklying. Try this progression. Effect of Changes in Pelvic Tilt on Range of Motion to Impingement and Radiographic Parameters of Acetabular Morphologic Characteristics - This study shows how pelvic position influences hip joint measures. Get that stack first, fam! Kinesiology of the Hip: A Focus on Muscular Actions - One of my favorite clincial commentaries on how muscles influence hip motions; written by the OG himself, Don Neumann. Bill Hartman - Daddy-O Pops is one of the biggest pioneers in our field, and got me turned on to the rotational changes seen in squats and more! A biomechanical comparison of the traditional squat, powerlifting squat, and box squat - This study illustrates how hip rotation changes during squatting with various stance widths. If you need a hip shift that drives more pelvic external rotation, you'll need to try this move If you are going after more pelvic internal rotation, then the classic sidelying hip shift is a good choice. Pelvic orientation versus compensation Question: In Human Matrix, a lack of humeral internal rotation suggests concentric activity of the external rotators (a secondary compensation, if I'm not mistaken). This activity is brought about by your arms returning to an orientation that makes them more useful (for hugs, yuck). In your hip rotation debrief, however, it seems that the mechanism is a bit different. What I came away with is that limitations in internal or external rotation are brought about by orientation (via inhaled or exhaled spines).  It seems that rotation in the first scenario is limited by compensation, and the second by orientation. Am I getting that right? Watch the answer here. Answer: First, let's get some definitions out of the way when discussing joint position: Orientation: The relative position of a body area. Generally, this is a positional bias one has (e.g. anterior pelvic orientation) Compensation: How a body region may respond secondary to a given orientation (e.g. the femur may drive compensatory external rotation in response to an anterior pelvic orientation) Though it's likely orientation and compensation occur simultaneously as a grand compensatory strategy, it's useful to think of these actions as a sequential process. If you know the compensatory biases each infrasternal angle presentation ought to have, this makes the process WAY simpler. Here's the short version: Narrow Infrasternal Angle: Counternutated sacrum with decreased extension, adduction, and internal rotation (femur is oriented into external rotation) Wide Infrasternal Angle: Nutated sacrum with decreased flexion, abduction, and external rotation (femur is oriented into internal rotation) Any deviation from the above patterns is considered compensation. To determine if the compensation is occurring at the femur vs further concentric bias at the ventral cavity, you could look at more distal measures to confirm your suspicions: Concentric femoral external rotation = Decreased knee extension and tibial external rotation. Concentric femoral internal rotation = Decreased knee flexion and tibial internal rotation. So then aside from compensation being more common in the thorax, why do I not teach scapulohumeral rules as I do with the femurs. Two reasons: Reason 1: No time In a two day seminar, you can only accomplish so much. I'd rather give what is most commonly seen than tell the whole story. If you want the whole story, substitute all of the above information with scapula and humerus! Reason 2: Scapular and pelvic ER/IR ARE NOT the same  When you drive rotation at each of these bones, you get a different movement along a different axis. Peep this video to see what I am talking about. Femoracetabular Impingement Question: I was wondering if you could talk a bit more about femoroacetabular impingement (FAI). What would increase it's potential? How it would be seen in measuring? What kind of intervention should we use? Watch the answer here. Answer: FAI is when there are bony changes within the hip joint, altering bone shape and negatively affecting biomechanics. There exists three types of impingement: Cam Impingement: Extra bone growth on the femur Pincer Impingement: Extra bone growth on the acetabulum Mixed Impingement: Extra bone growth on both the femur and the acetabulum   The different types of FAI. (Photo credit: Takuma-sa) Oftentimes, those with FAI will complain of a pinching sensation when they move their bodies into various positions. This sensation typically occurs in the direction they are moving. So if you flex your hip, you may feel a pinch in the anterior hip. One of the most common positions is combined flexion, adduction, and internal rotation. You'll explore this position at the midrange of a squat. Though we as movement professionals cannot change the bony structure in this regard, we can alter body orientation to positively affect this condition. Interestingly enough, subjects with FAI can change their available hip range of motion by altering pelvic position. That is where your focus should be: stack, squat, shift, do all the things you would normally do while avoiding any symptom reproduction. If your client does all the good stuff savagely well, yet you see minimal change in mobility or symptoms, consider getting imaging and a surgical consult. Sometimes you have to change the structure in order to change the movement. Hip rotation during squat Question: You noted an inhalation/external rotation strategy for descent in a squat. Isn't' there relative internal rotation at the true hip joint as we get further down into a squat? Or is the external rotation strategy just what the muscles are attempting to do for a better flow of the hip even though the bony structures are going through an internal rotation motion? Watch the answer here. Answer: The rotational action that is occurring during the squat depends on what range of hip flexion we are discussing. There is an oscillating external rotation/internal rotation/external rotation movement throughout. Which rotation occurs depends on several factors: pelvic orientation femoral position and rotation Changing line of pull of posterior hip rotators knee position and rotation Probably other shit I'm forgetting Below you'll see a rough breakdown of the rotational changes throughout hip flexion. The exact ranges at which these shifts occur is individual-specific, but this is a good ballpark: 0°-60°: external rotation 60°-100°: internal rotation 100°- Full: external rotation Realize that these are not going from one extreme range to the other, but likely subtle directional shifts. Therefore, if you see mobility deficits in specific rotations, you can choose exercises to address those areas or squat at differing depths to capture the mobility you oh so desire! Hip shifting Question: I was trying to tie the exercises you picked to mechanics and how a hip shift would bias inhalation/exhalation? Could definitely be covered in a debrief if you already haven't! Watch the answer here. Answer: First, you might be wondering: "Zac, what's a hip shift big fam?!?!" Hip Shift:  rotating the sacrum in a specific direction (e.g. a left hip shift will rotate the sacrum to the left) Much like the squat, the specific mechanics occurring at the hip shift will depend on the location the shift is occurring. Remember this fancy flexion thing from the squat section? You read that, right? You didn't?!? WTF?? I thought we were cool? (Sigh), here it is again, but this time adding the sacral movement that is also occurring: 0°-60°: external rotation & sacral counternutation 60°-100°: internal rotation & sacral nutation 100°- Full: external rotation & sacral counternutation Therefore, a shift at each position will bias more of the sacral motion occurring than say a bilateral move would: Higher depths: more counternutation Mid-range depths: more nutation Lower depths: more counternutation So if you got a fever, and the only prescription is more nutation, you might choose a move like this. Or if you want to be a member of counternutation nation, then I'd choose something like this. Sum Up Orientation and compensation occur throughout the body, with orientation being initial bias, compensation being deviations from that bias. Look at multiple joints to accurately determine body position. FAI impacts movement by extra bone growth in the hip joint complex. Intervene as you would normally, but if no changes occur, a surgical consult is warranted. Squats involve an oscillation of external rotation/internal rotation/ and external rotation depending on the degree of depth attained Higher depth hip shifts will bias external rotation and sacral counternutation, mid-depths will bias internal rotation and sacral nutation.

Do you ever get asked why are you breathing like that during an exercise? Or worse yet, maybe you've gotten in ANOTHER Facebook argument with some trainer or clinician who is skeptical of breathing. Despite typing feverishly, throwing all caps on that comment, everything you can, no luck. Ask me to show you the evidence ONE MORE TIME! (Photo credit: Romolo Tavani) It's interesting to consider why some peeps think of breathing as this separate piece from movement. It's something esoteric, different. When in reality... Breathing affects pelvic floor dynamics, impacting how your hips move Breathing influences the intra-abdominal pressure needed to move heavy ass weights You upper body and cervical mobility can be impacted by breathing. Not sure if you know this, but uh, most of your upper quadrant muscles attach to the ribcage fam! Breathing isn't something fancy, but an integral piece of how we move and perform. If maximizing your movement quality sounds like something you want to learn how to do take advantage of breathing. To implement breathing into your training, you'll need to learn some biomechanics, apply airflow to your favorite lifts, and educate others so you can show them the way, the truth, and the light. Don't worry fam, I got you with Movement Debrief Episode 126. Watch the video here for your viewing pleasure. If you want to watch these live, add me on Instagram. t Show notes Check out Human Matrix promo video here. Here are some testimonials for the class. Want to sign up? Click on the following locations below: August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!) September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) [6 CEUs approved for Athletic Therapists by CATA!] October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!) November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!) November 21st-22nd, San Diego, CA (Early bird ends October 25th at 11:55pm!) February 20th-21st, 2021, Atlanta, GA (Early bird ends January 17th at 11:55 pm!) May 1st-2nd, 2021, Minneapolis, MN (Early bird ends April 4th at 11:55pm!) Dickinson College in Carlisle PA (POSTPONED DUE TO COVID-19) [Approved for 14 Category A CEUs for athletic trainers] Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! Release date not known yet :( Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.   Role of the diaphragm in trunk rotation in humans - So it turns out the diaphragm doesn't create a whole lot of motion at the spine, but it does drive some extension in those with spinal cord injuries. Action of the diaphragm on the rib cage - This article outlines how the lower ribcage movement occurs during inhalation and exhalation. Respiratory Action of the Intercostal Muscles - This article deep dives into how the intercostal muscles function. Bill Hartman - Arcs of flexion, breathing, this is my go-to guy for this. He taught me just about everything I know. He's my dad after all ;) Reaching: Theory and Practice - Want to learn how reaching at different angles influences shoulder motion? Then you'll definitely want to check this one out. I also talk about trunk rotation on this one. If you want to improve buckethandle dynamics like crazy, then you gotta try the rib shake pulldown. If you are wondering, my rib shake DOES bring all the boys to the yard! If you are wanting to beef up your evidence on all the things we talk about, check out my references page. Loserthink - This book is incredible at helping navigate all the logical fallacies and thinking pitfalls you and everyone haves. Prepare to get hit with MAJOR cognitive dissonance. Win Bigly - If you want to beef up your persuasion game, then this book is a must. How does your lumbar spine move when you breathe? Question: You describe inhalation as a general posterior expansion of the spine to accept the depressed abdominal contents, which causes a reduced lumbar lordosis among other things. However, I've read that inhalation as causing increased lumbar lordosis due to the diaphragmatic attachments to the anterior spine. The latter makes sense to me given the importance of the exhalation in creating an ideal stack, but the concepts you have been describing very much do as well. It would be incredible if you could help me understand this, as I feel like this confusion confounds my ability to understand how the upper and lower parts of the ventral cavity are functionally linked. Thank you!! Watch the answer here. Answer: What if I told you both answers were right? :) Ugh, you are such a jerk Zac! The difference is between the respiratory AND postural function of the diaphragm. If you contract the diaphragm in isolation, the action on the lumbar spine is extension. However, isolated contraction is not what happens in respiration. Instead, many tissues contract to pull air into the lungs. In general, there is a multidirectional expansion of the ventral cavity during inhalation. As the diaphragm descends, the viscera downwardly displace, and the pelvic floor must eccentrically elongate to catch the viscera. Stretch to catch if you will (#stretch2catch, could be hashtag of the year). This is your ventral cavity on breath (Photo credit: Cruithne9) When this action happens, sacral counternutation occurs to increase the pelvic inlet surface area. Sacral counternutation and lumbar flexion are paired movements. Hence, why lumbar flexion is right. So then when would the diaphragm extend the lumbar spine? If the diaphragm descends to flat, a maximal concentric contraction, there will be increased postural demands on the diaphragm. This, combined with increased accessory breathing muscle activity will create lumbar extension during inhalation. How does your thoracic spine move when you breathe? Question: Hey Zac, I have a question for you. I've been following what you teach and I know your breathing mechanisms but something has been bugging me! When we make an inhalation, our ribs rotate externally and this is related to spinal extension but when we inhale, our spine goes in kyphosis too. Is it possible that extension and kyphotisation happen at the same time? What am I missing here? Thanks a lot for your time. Watch the answer here. Answer: The big question to answer this question is "what in the heck are the intercostals doing in the ribcage?" I'M GLAD YOU ASKED!!!! Which intercostals are active during respiration are based on location and neural drive. Peep this study to learn more, but the two intercostal types that are active during inhalation are: Parasternal intercostals (those surrounding the sternum) Dorsal rostral intercostals (those surrounding the posterior upper 6 ribs Dorsal rostral on the left, parasternal on the right (Photo credit: Henry Gray & Anatomography) When these muscles contract, they will cause anterosuperior movement of the front ribs, and posterior superior movement of the upper back ribs. This would in theory cause "extension" in the lower thoracic region, and "flexion" in the upper thoracic region. But on the real, you'll see circumferential expansion of the ribcage in all directions when you breathe in. Realize though fam, it's a small amount during quiet breathing. The more volitional your breath gets, the more expansion you will see. How to breathe to address specific movement restrictions Question: Does how you coach breathing change based on if it is an exercise that is intended to influence an exhalation(ie. hip extension) or inhalation(i.e hip flexion) limitation?  Watch the answer here. Answer: In general, the extremity mechanics paired with respiration are as follows: Inhalation: Flexion, abduction, and external rotation Exhalation: extension, adduction, and internal rotation When I say these are paired, if you drive flexion in the extremities, the spine will assume inhalation mechanics, and vice versa with extension. They help create the desired bias. If I want to reinforce a given bias, I can time my breathing to sequence these movements to maximize the effect. If we assume that someone can keep a stack during a movement (ha), we can throw a breath on top of that action to theoretically drive more desired motion. Don't do this at the expense of overwhelming your client with cues. Not cool, bruh. Breathing during upper body exercises Question: Hey Zac, I was wondering if you could do an episode regarding when to breathe to bias different expansion strategies for some upper body weight-room exercises: Pull-ups Chest supported rows Incline presses Alternating rows/presses 1 arm pull-downs  Watch the answer here. Answer: This question totally depends on your arm position and when you breathe. Let's go into each of these. Pullups and Pulldowns A pullup can improve buckethandle dynamics for both infrasternal angles at the start. If you are wide and exhale, you'll close the lower ribs. If you can inhale with ab tension at the start, that's perfect for a narrow. As you progress towards the pullup bar, you'll get more pumphandle expansion. A word of movement restoration caution. If you are lifting HEAVY ASS WEIGHTS on these pullups, you will need to drive a lot of concentric force to move da weight. You'll likely not get the movement options you so desire (but who cares when you got that v-shaped torso amiright!??!) If you do these things unilaterally, like with 1 arm pulldowns, you can drive WAY greater buckethandle dynamics because of the allowable sidebend. Chest supported row Due to this movement being roughly at 90 degrees of shoulder flexion, you'll get mostly pump handle mechanics during the start, with an increase as you row. If you do this move unilaterally, then you can drive a bit of trunk rotation towards the straight arm. Incline presses Ah, my chest is warm just thinking about these. Mostly from the hella gainzzz. Lower inclines will bias more pump handle, increasing during the lower similarly to the chest supported row. As you up the incline grade though, prepare to get filthy. Higher inclines will drive more upper posterior thorax expansion (T2-T4) because of the eccentric orientation of the rhomboids. Educating skeptical professionals on breathing Question: Right now I´m diving into the whole breathing/biomechanics/movement information you provide. I live in Germany where nobody really knows shit about the stuff you talk about. A lot of people are very critical of the concepts I play around with. Do you have any advice on how to get clients & other coaches to come to the Light Side? Also, can you share some studies that can help me back up the stuff I´m talking about (especially pelvic movements during breathing/squatting/hinging, movement variability, effects of the 90/90 hip lift)? People always want to "see the evidence" so it would be nice to just stuff some studies down their throat so that I can keep on learning in peace. Also, I kinda wanna know that what you´re talking about is actually true ;) Keep doing what you´re doing! Lots of love from Germany! Watch the answer here. Answer: When you are going up against people who believe differently than you (read: haterz), you have to play this situation cool. I like to go straight up Socrates on dat azz. But if you drink the hemlock, youre going to have a bad time Here is your order of operation: Seek to understand their point and beliefs. Explain what they believe in a way they wish they would've. Who knows? They may actually change your mind! Find common principles. If you can find things you agree upon, they'll be more receptive to what you say. After you've successfully completed steps 1 & 2 (are you sure you did it??? DO IT AGAIN!), then, and only then, can you provide counterpoints to their argument. This could be providing research or asking them challenging questions that they'd have a hard time with. I also find it useful to ask someone "what is something you think I believe that you don't?" They could be misinterpreting what you are saying, then you can provide a more accurate representation. These conversations are best had in person, as you can better appreciate nuance then arguing in front of your computer monitor. Sum Up Normal inhalation causes a relative reduction of a lumbar curve due to sacral counternutation, but lumbar extension can increase with a maximal concentric diaphragmatic contraction In general, inhale if you are going after flexion, abduction, and external rotation restrictions; exhale if you moving into extension, adduction, and internal rotation restrictions If overhead, you can bias buckethandle mechanics and upper thorax expansion. The lower your arms go, the more lower thorax expansion occurs. When educating others who believe differently than you, seek to understand them first, find common principles, and then (AND ONLY THEN) respectfully challenge their thought process. How do YOU implement breathwork during training with you and your clients? Comment below and let the fam know!

Welcome to Souls Outside!In this episode…We open by chatting about the types of questions we ask each other. Next, our featured guest Rebecca White joins us for a “fireside” chat before sharing how we can follow in their soulprints by sharing the 1 Question You should STOP asking. ---As always, we have AUDIO, VIDEO & PRINT versions of this content – choose how you prefer to engage!And, join us on Facebook or LinkedIn to join in the conversation, dive deeper into each episode and share what you’ve got on the topic! Plus, be one of the first viewers of each episode by joining us on Facebook for a watch party, every Thursday as each new episode is released! ---Show Notes + Links to Gifts & More!0:00 Welcome & Overview of Today’s Episode0:39 Intro to Souls Outside1:01 Let’s start by chatting about the types of questions we ask each other.9:35 We’re joined by Rebecca White to learn more about her journey to now!20:31 And let’s learn how to follow in Rebecca White’s soulprints by sharing how we can follow in their soulprints by sharing the 1 Question You should STOP asking.29:27 Thanks to our Founding Sponsors!30:38 P.S. Continue to journey in Rebecca White’s Soulprints by getting involved with Engineers of Tomorrow! Rebecca White, CEO Engineers of TomorrowAs the head of Engineers of Tomorrow, Rebecca reflects on her own impact helping people. She unlocks the potential of all STEM grads and engineers to become ambassadors for their own profession.

Professor Mark Cryer discusses his experience getting hired as an African American at Hamilton College, why he wrote his play 99 Question You've Always Wanted to Ask an African American But Were Afraid to Ask, and what's required to keep the current Black Lives Matter movement going. 

Ephesians 1:4-5 NLT 'Even before he made the world, God loved us and chose us in Christ to be holy and without fault in his eyes. God decided in advance to adopt us into his own family by bringing us to himself through Jesus Christ. This is what he wanted to do, and it gave him great pleasure.' One of the benefits of ageing is the recognition that life can be taken far too seriously. As a younger person, I was certainly convinced of my need to make some difference in the world. There was what I can only describe as an innate desire for significance. In my early struggles with ego and ambition, I confused significance with fame, the need to be noticed, admired and receive some level of public recognition. I’ve come to see this was just selfish ambition entangled with personal insecurity. It has taken time to appreciate that my total significance lies in the simple fact that I am both recognised and accepted by God. Strangely, my initial reaction was to struggle with an internal dissatisfaction with this definition. Why did I feel this need to ‘prove’ myself, or at least, my value, to God and a silent watching crowd? It is my privilege to be a touchstone for God to express whatsoever he chooses in and through me. No matter the context in which I find myself, there is God. I have simply to be available. This can prove a challenge for, within each and every context, rationality assaults my standing as a blessed child of God. I always journey with my own internal luggage containing my fears, anxieties, threats and the like. These cry out for my attention. They collude within my head with comparisons with peers and established normative social behaviour; the white-water rapids I must navigate to enter into the full knowledge and experience of the reality of God’s blessing that is constant and consistent. QUESTION: You were chosen by God before the creation of the world. Is there anything more significant than that? PRAYER: Help me disentangle myself from the mirage of significance, and deepen my relationship with you.

More followup on these tutorial of the Analytics Service at https://quantlabs.net/blog/2020/04/trading-bot-service-question-about-scalping-and-strong-trends/   Free trading books https://quantlabs.net/ or learn algo trading https://quantlabs.net/dvd   I've watched your video - all good.Thank you for taking the time to respond. So the obvious question is, when do you realistically expect that your Trading Signals Service will be up & running to take your first client ? Question: You mentioned that there might be up to 30 opportunities to trade per day (depending on the crypto market).What do you find is the general time in a trade ?From what i understand it's intra-day is that right ?  (maybe 1 hour or less)I also understand that your trading strategy is to take advantage of opportunities that arise &  "nip" profits out of the market - is that right ? I look forward to hearing more details about it, as it gets closer to release. Thanking You,

Ep 72: Question: You referenced lunging in your podcast and videos. I was hoping you could talk more about it. Perhaps elaborate on how you go about it and what you're looking for and feeling for from the horse? Answer includes: Why lunge at all? Where it comes in useful. How to use it to teach rhythm. Why lunging has a bad reputation. Why people struggle to learn to lunge (or avoid it). How the line should feel in your hand…and more.

Flute 360 | Episode 107: “An Interview with Annaleena Jämsä” (39:26) In today’s episode, Heidi talks with Annaleena Jämsä who is the principal flutist of the Tampere Philharmonic Orchestra and flutist of the ensemble, Oslo Kammerakademi. She is a masterclass clinician and the Competition Coordinator of the Tampere Flute Festival held on April 25-26, 2020. Episode 107 – Main Points: 0:25– Gold Sponsor: Carolyn Nussbaum Music Company 1:37 – Welcome & Introduction 3:50 – Building a snowman! 4:03 – Arizona & New Mexico, USA 4:27 – Heidi: Please share, with the listeners, who you are and your musical background! 4:35 – Annaleena’s Answer 6:34 – Question: You are the flutist for the ensemble, Oslo Kammerakademi (OKA). Can you please tell us about the group? 6:40 – Annaleena’s Answer 8:53 – Böhm’s Flute 10:30 – Question: You are on OKA’s album, “Leipzig.” What lessons did you learn along the way? 10:41 – Annaleena’s Answer 11:00 – Articulation from one instrument to the next can be different. 13:35 – Question: Considering the unique size of your ensemble, how did the sound engineer record the group? 13:50 – Annaleena’s Answer 14:32 – French Horn & Recording 15:12 – Question: Do you have any other advice for recording a chamber ensemble? 15:30 – Annaleena’s Answer 16:36 – Question: For OKA’s new album, what repertoire will be included? 16:40 – Annaleena’s Answer 17:38 – TBA: CD Updates! 18:03 – Question: OKA’s arranger recently put together an arrangement of Ravel’s “Mother Goose Suite” for the ensemble. Can you tell us what the dynamic is like between arranger and members of the ensemble? 18:25 – Annaleena’s Answer 20:38 – Question: How much input does each ensemble member contribute to the process? 20:50 – Annaleena’s Answer 21:57 – Question: For the Tampere Flute Fest, what are the duties that are required from a competition coordinator? 22:24 – Annaleena’s Answer 22:47 – Texas Flute Society & National Flute Association 22:57 – Question: As competition coordinator, what lessons have you learned along the way? 23:01 – Annaleena’s Answer 24:24 – Question: What are the repertoire requirements for the competition? 24:32 – Annaleena’s Answer 24:45 – Bach’s Partita in A minor & Böhm’s Grand Polonaise 25:11 – Telemann’s 12 Fantasias for Flute without Bass 25:21 – Honegger’s Danse de la Chèvre for Solo Flute 26:05 – Question: How was the repertoire for the competition chosen? 26:12 – Alexis Roman (E101) & Beatriz Macías (106) 29:02 – Seiya Ueno, flutist (E103) 29:10 – Martin Godoy, flutist (E70) 30:04 – Alexis Roman, flutist (E101) 30:41 – Question: What is your main goal within the short timeframe that you have with masterclass students? 30:57 – Annaleena’s Answer 33:47 – PICKS! 38:12 – Bronze Sponsor: J&K Productions PICKS! Annaleena: Swimming! Finland’s Sauna Heidi: Movies: Movie: Hush (2016) Movie: Don’t Breathe (2016) Movie: A Quiet Place (2018) Episode 107 – Resources Mentioned: Heidi Kay Begay’s Website Tampere Flute Festival’s Website Tampere Flute Festival’s Guest Artists Flute 360’s E106 Flute 360’s E103 Flute 360’s E101 Flute 360’s E70 Episode 107 – Sponsors: Gold Level: Carolyn Nussbaum Music Company Silver & Bronze Level: J&K Productions

Flute 360 | Episode 106: “An Interview with Beatriz Macías” (45:09) In today’s episode, Heidi talks with Beatriz Macías who is the artistic director of the Tampere Flute Fest on April 25-26, 2020 in Finland! In this inspiriting conversation, Beatriz shares with us what it takes to be an artistic director, the lessons she’s learned along the way, and much more! Check-out today’s episode to be encouraged as you organize your next music event! Episode 106 – Main Points: 0:50– Gold Sponsor: Carolyn Nussbaum Music Company 2:01 – Welcome & Introduction! 2:35 – Flute 360’s Episode 15 4:23 – Question: Please share, with the listeners, who you are and your musical background! 4:27 – Beatriz’s Answer 5:00 – Music & Music Education in Texas 5:53 – Reinecke’s Flute Concerto 5:57 – Boston Conservatory at Berklee 6:21 – Yamaha Young Performing Artists 8:35 – Texas Flute Society 11:18 – Question: You are the artistic director of the Tampere Flute Festival, which will be held on April 25-26, 2020. Is this the first time that you’ve held such a position? 11:30 – Beatriz’s Answer 11:45 – Question: What inspired you to launch this flute festival? 11:50 – Beatriz’s Answer 13:50 – National Flute Association 13:54 – Houston Flute Club 14:24 – Question: Through this position, what lessons have you learned along the way? 14:30 – Answer: Communication, Prioritization & Build Community Support 16:15 – Question: What responsibilities does the artistic director have? 16:35 – Beatriz’s Answer 20:55 – Beatriz lists her three goals for this Tampere Flute Festival (2020). 22:55 – Alexis Roman, flutist (E101) 23:14 – Tip: Write-out your mission statement before heading into a new role! 23:57 – Marketing & Visibility 25:25 – Question: In regards to the sponsors, please feel free to share who they are, and what tricks of the trade did you utilize to obtain these corporate sponsorships? 25:39 – Beatriz mentions the festival’s corporate sponsors – listen here! 28:20 – Flute 360’s Episode 100 30:29 – Question: Please share with us the design of the festival’s website. 30:37 – Beatriz’s Answer 33:25 – Question: Do you have any advice for the students who will be competing and, or performing at the festival? 33:45 – Beatriz’s Answer 34:43 – Learn the art of resilience like nylon! 35:53 – Hélène Boulègue, flutist 37:38 – Question: Any last sentiments that you’d like to share? 37:45 – Beatriz’s Answer 39:27 – PICKS! 43:28 – Conclusion 43:56 – Bronze Sponsor: J&K Productions PICKS! Beatriz Sauna Capital – Tampere, Finland Finnish Language Heidi: Navajo Turquoise and Coral Jewelry for both Men & Women! The Diné People & Language Episode 106 – Resources Mentioned: Heidi Kay Begay’s Website Tampere Flute Festival’s Website Tampere Flute Festival’s Guest Artists Tampere Flute Festival’s Masterclass Application – Due 03/01/2020 Tampere Flute Festival’s Young Artist Competition – Due 03/15/2020 Flute 360’s Interview with Beatriz Macías – Episode 15 Flute 360’s Episode 100 Flute 360’s Episode 101 Episode 106 – Sponsors: Gold Level: Carolyn Nussbaum Music Company Silver & Bronze Level: J&K Productions

Flute 360 | Episode 105: “An Interview with Carlos Cano Escribá” (17:36) In today’s episode, Heidi talks with Carlos Cano Escribá who is a flutist, composer, arranger, and music producer. He is the flute professor at the Real Conservatorio de Musica de Madrid and he is a Powell artist! Lastly, he is one of the guest artists at the Tampere Flute Fest on April 25-26, 2020 in Finland! Episode 105 – Main Points: 0:40 – Gold Sponsor: Carolyn Nussbaum Music Company 1:52 – Welcome & Introduction! 3:03 – Question: Please share, with the listeners, who you are and your musical background! 3:13 – Carlos’ Answer 4:38 – Dutilleux’s Sonatine for Flute and Piano 4:56 – Latin Music 5:02 – Composers: Bach, Stravinsky, & Messiaen 5:42 – Question: I noticed that you play a granadilla wooden flute by Powell. Did you choose the wooden flute to capture your native Cuban music better through this particular tone color? 5:54 – Carlos’ Answer 6:45 – Powell’s Artists 6:55 – Flute 360’s Powell Series 18 mentioned here! (E83-86) 7:02 – E83-86: Rachel Baker, Viviana Cumplido Wilson & Hilary Abigana 7:23 – Question: You have contributed a lot to the flute community, and not just as a performing artist, but also as an arranger, composer, and music producer. What lessons have you learned through these different roles, and how has it enhanced your flute playing? 7:43 – Carlos’ Answer 8:57 – Question: Since 2012, you have been collaborating with Aldo Méndez, who is a poet, and Hernán Milla, who is a pianist, in the group Veleta Roja. 9:10 – Carlos’ Answer 10:50 – Poems in Spanish by Aldo Méndez 11:24 – Question: Each language has a natural flow of its own. Working specifically with a Cuban poet, how does the language affect the music that you produce together? 11:57 – “Our music is eclectic. We like to work with jazz musicians...and use music from different cultures. We bring our childhood memories.” – Carlos 14:06 – Question: You will be one of the guest artists at the Tampere Flute Fest at the end of April 2020. Do you have any advice for the students who will be competing, and/or performing at the festival? 14:23 – Carlos’ Answer 15:31 – Question: Any last sentiments that you’d like to share with the listeners? 15:38 – Carlos’ Answer 16:24 – Bronze Sponsor: J&K Productions Episode 105 – Resources Mentioned: Heidi Kay Begay’s Website Powell: Carlos’ Bio DVD: Sonidos Que Cuentan YouTube: La Fleur de Cayenne – Paquito D’Rivera Real Conservatorio de Musica de Madrid The Powell Wooden Flute Powell Flutes Tampere Flute Festival’s Website Tampere Flute Festival’s Guest Artists Tampere Flute Festival’s Masterclass Application – Due 03/01/2020 Tampere Flute Festival’s Young Artist Competition – Due 03/15/2020 Episode 105 – Sponsors: Gold Level: Carolyn Nussbaum Music Company Silver & Bronze Level: J&K Productions

We have 7 time All American, Pan American Combined Events Champion, 5 time Team USA representative, among his accomplishments. He's a Colorado native and 2020 Decathlon Olympic hopeful. Chris Helwick in the house - welcome Chris! Thanks to last week's guest Debbie Potts, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist on her thoughts on health and longevity in the new year. Sponsors: iKOR Performance CBD is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery.   Halo Sport from Halo Neuroscience - 20 minutes of neural priming with the Halo Headset gives you an hour of improved neural recruitment of the muscles that lead to strength, power and endurance.   Riplaces - Faster transition! No tie elastic laces with custom tension for the perfect fit. Pro triathlete proven and endorsed.   All the discounts and links to our sponsors can be found on the https://milehighendurancepodcast.com/sponsors page. Please support our affiliate brands that support the show and help you get faster!   Interview with Helwick: Chris Helwick is a 33 year old Greeley, Colorado native and accomplished decathlete. After finishing 5th at 2012 US Olympic Trials in the decathlon, he retired from his sport thinking he’d never return. He’s back at it with a brand new mindset. Chris resumed full-time training in December of 2018 and now trains at Colorado State University where he also serves as a volunteer assistant coach for the Ram’s Track and Field team. Please welcome Chris Helwick!     Question: For those not familiar with the Olympic event of Decathlon, would you describe what the event is, and a little about it's origin?   Helwick Answer:   Question: You were born and raised in Greeley, Colorado. Tell us about your early days and how you got introduced to Track and Field?   Helwick Answer:   Question: Who were some of the more influential people in your life and what did they give you?   Helwick Answer:   Question: What was your path from high school to college and your first Olympic Trials?   Helwick Answer:   Question: Describe the experience of qualifying for your first Olympic Trials in 2008, and how did 2012 compare?   Helwick Answer:   Question: Why the decision to retire?   Helwick Answer:   Question: Why the decision to come out of retirement?   Helwick Answer:   Question: How do you train for 10 events and what does a typical training week entail?   Helwick Answer:   Question: What is different about your training in 2020 vs 2008? How does age factor into recovery?   Helwick Answer:   Question: Is there a particular focus to your training, whether it be a focus on a weakness or strength?   Helwick Answer:   Question: What advantage does your experience give you over your competition?   Helwick Answer:   Question: Is there a particular focus to your training, whether it be a focus on a weakness or strength?   Helwick Answer:   Question: When are the Olympic Trials and what is the training schedule between now and then?   Helwick Answer:   Question: Who are the people on your support team? Sponsors? Coaching? Family?   Helwick Answer:   Question: Audience   Helwick Answer:   Wrap Up:   2020 U.S. Olympic Team Trials – Track and Field, that will take place June 19 - June 28. The men’s decathlon bursts from the blocks on June 20, along with finals in the women’s long jump, discus and 100m rounding out the evening. https://www.usatf.org/news/2019/competition-schedule-set-for-2020-u-s-olympic-team   This will certainly generate enthusiasm about the Track and Field events and Decathlon in particular. The Decathlon event in Tokyo will start Wed 5 Aug. 9:00 - 12:25 TST. That converts to Tue 4 Aug. 6-9:25 MST.   Endurance News/Resources: Men's Decathlon Format: Day 1 100 metres Long jump Shot put High jump 400 metres Day 2 110 metres hurdles Discus throw Pole vault Javelin throw 1500 metres The one-hour decathlon is a special type of decathlon in which the athletes have to start the last of ten events (1500 m) within sixty minutes of the start of the first event. The world record holder is Czech decathlete Robert Změlík, who achieved 7,897 points at a meeting in Ostrava, Czechoslovakia, in 1992     Video of the Week: Chris Helwick - Chris Helwick | Born-Again Athlete       Upcoming Interviews: Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan. We had Sarah Crowley on a few weeks ago and we were talking to her about her hydration/nutrition prep for hot and cooler races. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Closing: Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Don't forget to subscribe to our newsletter at MileHighEndurancePodcast.com. Stay tuned, train informed, and enjoy the endurance journey!

Flute 360 | Episode 88: “Dalcroze Eurhythmics & Integrative Education with Weronika Balewski” (33:37) In today’s episode, Heidi talks with Weronika who is a flutist and an educator who incorporates the Dalcroze method into her teaching. By incorporating movement, within our bodies, we as musicians can help internalize the music. As a result, we can play with more freedom and show our musical intentions with ease! Check out today’s episode to hear all the details! Episode 88 – Main Points: 0:51 – Gold Sponsor: J&K Productions 1:44 – Welcome & Introduction! 2:22 – Heidi: Please share with the listeners who you are and your musical background! 2:28 – Weronika’s Answer 3:09 – Integral Steps – a non-profit music organization 3:34 – Emma Shubin, flutist (Flute 360’s Episode 87) 3:47 – “In the music world we thrive on relationships! It’s never a business transaction of creating a product.” – Weronika 4:09 – Today’s Topic: Dalcroze Eurhythmics and Integrative Studies 4:20 – Question: What is the Dalcroze method? 4:23 – Weronika’s Answer 5:30 – Heidi Comments 6:30 – Weronika Comments 7:52 – Heidi’s Follow-Up Question 8:21 – Weronika’s Answer 9:15 – Question: How do you integrate your Dalcroze knowledge into your private flute lessons with your students? 9:23 – Weronika’s Answer 11:23 – Weronika continues with a music story from a student’s flute lesson! 12:15 – Question: How have you seen the Dalcroze method impact the students’ musical growth? 12:32 – Weronika’s Answer 13:22 – Topic: Different Learning Styles 13:46 – Heidi’s observation on incorporating movement within her practice sessions! Listen here! 14:26 – Topic: Movement within the Body 16:43 – Topic: Shaping the Musical Phrase 19:49 – Topic: Adults Learning the Dalcroze Method 20:19 – “We all learn better when we use our bodies!” – Weronika 21:18 – Heidi comments on Sam Hood’s DMA Thesis (Episode 10) 21:39 – Texas Tech University, School of Music 22:07 – Weronika asks Heidi a question! Listen here! 26:30 – Question: You are involved with a non-profit organization, Integral Steps. What is your role within the organization? How has your time with the group impacted you and your career? 26:46 – Weronika’s Answer 31:17 – Weronika comments on the Flute 360 Podcast. Listen Here! 32:05 – Bronze Sponsor: KinderFlute with Kathy Blocki Episode 88 – Resources Mentioned: Flute 360 – Dr. Heidi Kay Begay’s Website Financially Support Flute 360! Weronika Balewski’s Website Weronika’s YouTube Channel – Subscribe Here! Weronika’s Instagram – Follow Here! Flute 360’s Episode 10 Flute 360’s Episode 87 Episode 88 – Sponsors: Gold & Silver: J&K Productions Bronze: KinderFlute with Kathy Blocki

Flute 360 | Episode 85: “An Interview with Viviana Cumplido Wilson” (1:00:41) In today’s episode, Heidi talks with Viviana Cumplido Wilson who is a Powell Artist and the Principal Flutist of the Phoenix Symphony. Viviana and Heidi talk about the orchestral audition process, overcoming low points in musical careers, community service, and triathlons! Check out today’s episode to hear about these various topics and more! Episode 85 – Main Points: 0:46 – Gold Sponsor: Verne Q. Powell Flutes, Boston 1:46 – Welcome! 2:23 – Heidi: Please share with the listeners who you are and your musical background. 2:37 – Viviana’s Answer 3:34 – New England Conservatory 3:40 – Viviana is a Powell Artist! 4:16 – Tucson Symphony Orchestra 4:24 – Steven Finley, flutist & educator 4:55 – The University of Arizona, Tucson 5:06 – Dr. Brian A. Luce, Professor of Flute at The UofA 5:38 – Question: You’ve had an extensive musical career. Before landing your jobs, was there a point in your profession that you wanted to give up? If so, what helped you to get through that season in your life? 5:47 – Viviana’s Answer 8:58 – Headspace! 10:10 – Book: The Inner Game of Tennis by W. Timothy Gallwey 10:53 – Question: Any advice for flutists who are pursuing a musical career as their profession? 11:09 – Viviana’s Answer 14:07 – Question: Since you are an orchestral flutist, any suggestions for audition preparation and, or the day of the audition? 14:16 – Viviana’s Answer 17:35 – Silver Sponsor: J&K Productions 18:20 – Question: You are an advocate for community service, in which you’ve donated your time to Hospice of the Valley. How did you come across this organization, and what’s the inspiration behind your volunteer work? 18:27 – Community Service: Hospice of the Valley 24:38 – Arizona State University 25:01 – Question: Please share how you got into running and training for triathlons. How has your passion for health influenced who you are as a musician? 25:18 – Dr. Lisa Garner Santa, Professor of Flute at TTU 25:33 – Viviana’s Answer 27:53 – Book: Brave New Athlete by Dr. Marshall & Lesley Paterson 28:04 – Reference to Episode 82 28:25 – Question: How has your passion for health influenced who you are as a musician? 28:35 – Viviana’s Answer 30:15 – Physical Exercise! 31:30 – Article: Prescribing Exercise for Depression 31:52 – Social Media Question from Rachael Chen: How can we keep classical music alive in our modern society? 32:05 – Viviana’s Answer 35:22 – Fort Worth Symphony Orchestra – Calendar of Events 35:55 – Social Media Question from Jolene Madewell: I personally would love to hear about any setbacks and failures in auditions, competitions, or as a teacher! 36:10 – Viviana’s Answer 39:30 – Social Media Question from Leah Stevens: I’d love to know her experiences in the music industry as a woman, specifically a woman of color. 39:42 – Viviana’s Answer 43:10 – Social Media Question from Laura Pillman: I’d love to know how she feels her workouts/running affect her playing, or anything running-related!  43:22 – Viviana’s Answer 45:09 – Dr. Susan Fain, flutist, educator & physical therapist (Episode 1) 46:03 – Social Media Question from Martin Godoy, Jr.: How did you come to choose your flute? Was it a result of your flute instructor lineage? What does being an artist mean to you? 46:42 – Viviana’s Answer 48:39 – Hilary Abigana, The Fourth Wall Ensemble’s Flutist (Episode 86) 49:01 – Nicole Chamberlain, flutist & composer (Episode 33) 49:27 – Viviana’s Answer Continued from 46:42! 58:49 – Bronze Sponsor: Aransas Pass High School Band – Winner of Flute 360's Giveaway! PICKS! Viviana Zahav Cookbook Book: Being Mortal by Atul Gawande Podcast: Getting Curious with Jonathan Van Ness Heidi Frankincense Essential Oil Helichrysum Essential Oil Alexa Still’s 1993 Flute Album Episode 85 – Resources Mentioned: Flute 360 – Dr. Heidi Kay Begay’s Website Financially Support Flute 360! Viviana’s YouTube Channel Powell Flutes – Viviana’s Profile The Phoenix Symphony – Viviana’s Bio Classical Arizona PBS Interview with Viviana Hospice of the Valley IRONMAN Headspace App New England Conservatory The University of Arizona, Tucson Arizona State University Tucson Symphony Orchestra Book: The Inner Game of Tennis by W. Timothy Gallwey Book: Brave New Athlete by Dr. Marshall & Lesley Paterson Article: Prescribing Exercise for Depression Flute 360’s Episode 01 Flute 360’s Episode 33 Flute 360’s Episode 82 Episode 85 – Sponsors: Gold: Verne Q. Powell Flutes, Boston Silver: J&K Productions Bronze: Aransas Pass High School Band – Winner of Giveaway!

RIGHT NOW, as of recording this, I still have people auto-joining my downline.     I'm still having people auto-buy my products!    It’s not a showboating thing… I just want you to know that the things I teach you guys on this channel are REAL.    If you’re in the program, Secret MLM Hacks, it's cool to watch you BLOW IT UP!    It's been awesome.    MLM SALES FUNNEL AUTOMATION   Routinely, we'll get people who have BIG downlines, who are trying to find another program to sell another product… And they'll come join and it gets BIGGER and BIGGER.    **IT WORKS**    It works because:     I’m doing this podcast   Of the automation that I put in - Which is the funnels.    This might not be that fast of an episode… Usually, every time I say that it's a bit longer!     But you have to understand…    I've had a few people reach out since I've started doing this stuff here, and they'll be like, "Stephen, my MLM will not let me do MLM funnels."    And I understand what they mean… But I just need to tell you guys something real quick.    If you have sold anything EVER, you used a sales funnel.   WHO INVENTED THE MLM FUNNEL?    What we have to understand is this whole concept of the MLM funnel... ClickFunnels DID NOT invent sales funnels.    The first sales funnel that ever happened was when a caveman traded a rock for a fish with another caveman.    An MLM funnel is nothing more than a sales message and an offer, THAT’S IT!    Sales message   Offer   So, when you think about what it is that your MLM has allowed you to do…    You have a SCRIPT, which is a sales message.    And you have an OFFER.     = You have an MLM FUNNEL.    The only reason why the things that I do work so well is because most of the time, people don't build their MLM funnel with very much intent.    They don't do it on PURPOSE.    And because they don't do it on purpose… It doesn't work very well.    Any "a-has" on that?    USING A SOCIAL MEDIA FUNNEL FOR EVENTS    I just finished an event here in Boise called OfferMind, it's my event.    You might have even come to it, which is awesome.    We had 600 people come   We did about 1.9 million in sales from the stage   …. It was awesome!   QUESTION: Guess what I used?    ANSWER: A sales funnel.    "But Stephen, you were on stage."    It was a sales message and an offer, therefore, it was a sales FUNNEL.    I was the sales funnel, you understand?    What I was doing there was super powerful and it was still a sales funnel.    It's sooo much better when you can take what your MLM has given you and find a way to automate the sales message and the offer.    Does that make sense?    FOLLOW THE MLM FUNNEL RULES    The only reason I'm doing this is that I want you to know, if your MLM has said, "You're not allowed to use an MLM funnel," you already are.    When an MLM is like, "Hey, you can't do that."    First of all, follow the rules.    This is NOT a game to try and break the rules with. That's NOT what I'm doing.    I'm not encouraging you to do that. I don't do that.    But you have to understand that going on Facebook Live and telling the story of how you first started using your company's product, THAT’S a sales message.   Funny enough… They're okay with you doing a social media funnel in that way.   BUT the moment you put it on a page that you own, they kinda freak out.    I'm just trying to help you understand that an MLM funnel is broader and BIGGER than most people think it is.    It is not just these ClickFunnels sales funnels.    That's a method.    HOW TO BUILD A SOCIAL MEDIA FUNNEL   I just wanted to walk you through a very simple way to build a social media funnel that helps build belief in people who might be doubting whether or not you should do this in your MLM.    So many guys might be like, "Hey, Stephen, my MLM won't let me do this," and I totally get it.    In fact, several people reached out and they'd be like, "My MLM won't let me use a social media funnel."    And I'm like, "You already are."    I'm like, "How many people do you have in your downline?"    They'll be like, "I have several hundred people in my downline, and we do... I make 10 to 20 grand a month."   And I'm like, "Cool, you already are using a social media funnel."    You're already using one, otherwise, you wouldn't have all that stuff.    If you sold anything EVER to anyone, at any price, whether it was free or paid, it was with a sales funnel.    There's a sales message and an offer, which is all an MLM funnel is.    The fact we put it on pages is a method.    PROVE THAT SOCIAL MEDIA FUNNELS WORK   Look at it that way, and start thinking through, “Okay, well, if that's what a social media funnel is, how can I create a social media funnel?"    One of the easiest ways to prove the fact that you're using an MLM funnel is…    Let's say that you have somebody in your upline or corporate HQ (something like that), and they're like, "You know what? You can't use a social media funnel. You know what? We don't want you to do these things with it."    One of the easiest ways you can prove the concept of internet sales funnels works is by using Facebook.   PLEASE keep to the rules. I'm NOT telling you to ride the line.    All I'm saying is that most MLMs are okay with you going on social media and talking about the product.    That's actually the beginning of any sales funnel.    THE BEGINNING OF AN MLM FUNNEL   There are TWO things you can do on Facebook (or any social media platform) 'cause usually, they're okay with that.    A lot of them DON’T want you to say the name of the MLM and that's okay,    Play by the rules. I do. That's why I've been able to pull it off.    DON’T try to find sneaky ways, don't try to ride the line. All I do is tell the story of when I first started using my MLMs product.    Think back to the day when that started happening for you.    I asked somebody that once, and they're like, "Well, the reason I use the product is that it has the purest ingredients. I needed the best form of ingredients because I wanna be the best human being I can be."    And I was like, "Barf, barf, barf."    That is NOT what I'm talking about. Why did you make the decision to start using the product you're using?    You gotta go back. We call it the epiphany bridge. What gave you the epiphany, "Oh my gosh, I need to be using that product"?   It was NOT ingredients. It's usually something that's going on in your life.    The MLM product that I use… I'm not gonna tell you the name of it, 'cause I keep it very third-party. I don't want you guys to think I'm selling you.    I'm trying to change the industry as a whole.    THE STORY BEHIND YOUR MLM FUNNEL    On my dad's side, pretty much every guy has or is at EXTREME risk of type 2 diabetes and extremely high blood pressure.    And then, pretty much every guy on my mom's side, have had prostate cancer.    So I'm like, "Well, that sucks. What does that mean for me?"    I take that very seriously, 'cause I'm like, "Shoot, son, I don't want any of that crap."    I remember once, watching my dad go through some surgery. He's generally a healthy guy, but that wasn't good enough.    He needed an extra level of intensity on his health 'cause it's still in our DNA.   I remember sitting there, looking at him, and I was thinking. I was like, "How can I avoid this? I don't wanna do that. How do I avoid that?"    In high school, I was 35% body fat. I had a double chin, I was working on a triple, I was a big boy and I was getting picked on like crazy.    And I remember I was walking down the hall… Outwardly, you might have seen that I was a happy kid. I was a super nice boy.    But on the inside, I was kind of this train wreck.   I remember this moment where I was like, "Enough. I'm tired of being big. I wanna lose weight."    And I lifted every day for the next nine months, I lost 45 pounds, I grew six inches. I went from 35% body fat down to 6% body fat.    So low that it's actually 1% away from considered unhealthy.    As I started growing up, and I kinda kept this habit going. I started competing in sprint triathlons and I got third in the 11th Colorado Sprint Triathlon for my age group, which was pretty awesome.   SOCIAL MEDIA FUNNEL STORIES     Do you see what I'm saying? I'm telling a story.    What I would do if I were you is lead that up to whatever product you're selling. You have a story behind why you're using what you're using.    It has NOTHING to do with the ingredients. That's not why anyone buys anything.    They buy the story, not the product.    Half the reason why people buy from you is that you inadvertently have told some stories about the product itself.    QUESTION: You wanna make a social media funnel using Facebook?    Here's how you do it.    Tell the story of how you came to use the products you're using right now in MLM. What is that story?    There was a story, not a feature. There's something in your past and there was a moment where you're like, "I don't want this," or, "I do want that" .    Whatever that might be, tell that story.    What happens in the customer's mind is, you begin to open up a gap where they sit back, and they go, "You know what? Things are not as I thought they were."   It's really powerful.    What happens is, you open this gap up where there's this window of belief, and they go, "I'm starting to feel open."    They're not gonna say that, but that's what's going on inside their brain, psychology-wise.    "I'm starting to feel like there's a possibility this could actually work for me."    That's the magic of where sale happens. That's the magic of when you finally start talking about your offer, where they go, "I can see myself doing this, why don't I just try it?"    That's the magic.    MLM FUNNEL + SOCIAL MEDIA FUNNEL    If you wanna make a social media funnel using Facebook... It's still an MLM funnel.    You tell the story of how you started using the product, and then you’re like, "Hey if you're interested, please reach out, and I'd love to give you a free sample of X, Y and Z."   DISCLAIMER: I don't know what you sell, so customize that to whatever it is you're doing. But do you see how you just made a sales message and an offer? A sales message is just a story.    Tell a story   Deliver and showed the offer to them   Give a little call-to-action. "Hey, reach on out."    That is one of the easiest ways to leverage any platform with a social media funnel. That is an MLM funnel.    It's more powerful if you can customize the page the video is on and put testimonials on there.    To the degree, you're allowed to…  You can add:    Some scarcity and urgency    A few other stories   Maybe you can have the formulator come on in and tell a little bit about it.    ... You see what I'm saying?    Follow the rules. I'm NOT telling you to go be sneaky or whatever.    I'm just telling you that an MLM funnel is broader than most people believe that it is.   That's good news, 'cause if you're like, "Oh well, I don't know that I can use this whole social media funnel thing that Stephen talks about."    You already are!    Just do it with a little more intent, automate it and then automate the follow-up.    That's one of the easiest ways to make money.    STAGE SELLING WITH A SALES FUNNEL    We sold a lot of money on stage two weeks ago.    QUESTION: What are we doing these last two weeks?    ANSWER: Following up.    I am over-communicating with my buyers. I'm saying to them, "Hey, how are you doing? What are your goals? What is it do you wanna do? Let's jump on a phone call."    Do you see what I'm saying?    You can automate that (and we certainly will in the future).    Understand that you're already using a sales funnel, and that's one of the easiest ways to make money.    If you're like, "Does this whole social media funnel thing really work?"    I dare you to put it to the test. Go tell the story of how you started using your product on social media.    PLEASE don't do the thing where you're like, "Working from home today." Snapshot selfie, selfie, selfie, on Instagram.   THAT’S DUMB.    Instead, tell the story about how you started using it and say, "If anyone's interested in a free sample, this is not meant to be high pressure, I just wanna share with whoever is interested."    Tell me you don't get some sales from that.    Storytelling is an art and science of and in of itself. That takes practice.   But just go do it. That's how I started this show.    YOU’RE ALREADY USING AN MLM FUNNEL    Just start telling the stories, and get good at telling the stories. When you do it that way, it's super exciting what happens.    You'll actually find that people are excited to buy from you. You know that when you go sell something to somebody, and you walk away feeling like you convinced them? You know what I'm talking about.    If you don't wanna feel that when you're selling to people, the answer is to get good at storytelling. Then it makes your offer feel like a gift.    Otherwise, it feels like you're convincing them… "Better hurry. Buy one, get one free by tonight. Better hurry, it's half off before this time."   And then they're like...   AGHHHH!    They drag their feet in… They know they want it (but they kinda don't) because you kinda pushed them and there's some convincing along the way.    The only reason that happens is that they weren't sold, they were convinced.    People like to be sold… They don't like to be convinced.    The whole point of this is to bring awareness to the fact that you already have an MLM funnel.    Start thinking through, design and purposefully plan your story. Purposefully plan the offer that you're gonna drop to them.   If you're serious about this and you wanna take this to a really cool level, go get the Secret MLM Hacks Program 'cause it's awesome, and that's exactly what we're talking about.    Have fun building your MLM funnel, your social media funnel, even if you can't build an official one yet.    Have fun building the social media funnel and let me know what successes you have from just going and doing that.   SECRET MLM HACKS SOCIAL MEDIA FUNNEL    I know it's tough to find people to pitch after your warm market dries up, right?    That moment when you finally run out of family and friends to pitch. I don't see many up lines teaching legitimate lead strategies today.    After years of being a lead funnel builder online, I got sick of the garbage strategies most MLMs have been teaching their recruits for decades.    Whether you simply want more leads to pitch or an automated MLM funnel, head over to secretmlmhacks.com and join the next FREE training.    There you're gonna learn the hidden revenue model that only the top MLMers have been using to get paid regardless if you join them.    Learn the 3-step system I use to auto recruit my downline of big producers WITHOUT friends or family even knowing that I'm in MLM.    If you want to do the same for yourself, head over to secretmlmhacks.com.    Again that’s secretmlmhacks.com. 

Question: You didn't go to business school and yet you launched a successful business right out of college. How? An excerpt from Monday Morning Radio with Host Dean Rotbart.

Welcome to the Enlightened by Dogs podcast hosted by the passionate and informative Kathy Kawalec. Each week Kathy will bring great stories, tips, and strategies to help you build a better relationship with your dog. Dogs are socially intelligent parts of our family group and so we must treat them as such. In this episode, Kathy tackles the importance of building partnership relationships with our dogs and plays a clip from the Q & A portion of her workshop. Question: “You talked about transactional relationships which is where I think we’ve gone wrong. However, I have a question. One of the things we do where I think we are both safe, calm, and happy is scent work, but he is rewarded for every find. Is this building our relationship?   Listen for more on: What's the difference between transaction and partnership Transactional relationship Partnership relationship What does it mean? Why is it effective? Why is it the correct method? Using treats Interact Engage Reward/reinforcement Training/working Rant Nothing wrong with using treats Treats are amazing Concept that everything is about training Stuck in treat/no treat transaction Training mindset Limitation in transactional relationship Suggestions 95% rule Start where you are   “Don’t confuse working and getting a reward for a job well done with what happens at other times.” “The mistake is making everything transactional without a relationship.” “There’s a lot more to life than work.” “My dog is not responding to me without treats and I don’t know what to do.” “I want to encourage you to separate training and lifestyle like work and home or school and home.”   More Kathy! Brilliant Partners Academy Enlightened by Dogs Website Facebook Community

Panel: Charles Max Wood Dave Kimura Eric Berry Special Guests: Jeff Kreeftmeijer In this episode of Ruby Rogues, the panel talks to Jeff Kreeftmeijer who is a Ruby and Elixir developer at AppSignal. Jeff writes for the AppSignal's newsletter and has a blog. Check out today’s episode where the panel talks about AppSignal, Russian doll caching, Drifting Ruby, JavaScript Sprinkles, cache warming, N+1 plus other topics. Show Topics: 2:47 – Code Fund & New Relic. 3:40 – AppSignal might be the only support for Elixir. 4:12 – The integration, the ease was so simple and your (Jeff) documentation made it very easy. 4:46 – Comparatively to New Relic, AppSignal is cheaper, isn’t it? 4:59 – We don’t charge for host, we charge per request. That’s where to difference in price comes from. You get a number of requests in your plan. AppSignal – you pay for what you use. 5:50 – Chuck has used New Relic in the past, but only pay for the month that he needs. 6:07 – Panelist talks with Josh Adams and relays the conversation to the panel and the guest. 6:48 – Eric to Dave: Do you run into this with Drifting Ruby? Where people just pay for what they need and cancel afterwards. 7:41 – Dave: Yes, I do come across this. There isn’t much you can do about it. People will do what they need to do. 8:24 – Jeff: We don’t have a lot of this problem with AppSignal. By the way, I have never done that before – you are all horrible! ☺ 9:02 – Chuck: Let’s dive into is what is your approach to performance on Rails? 9:24 – We started the vlog series to help them with that. Sometimes you run into limits of what Ruby can do, and stuff like caching can help. It’s never really a single issue. That’s one of our challenges as a company to hook into everything (integration). We do support, per communication, to help with tech issues, but usually it’s set-up related. Everybody’s problems are different because everyone’s set-up is different. 11:02 – Chuck: Most of these posts are about caching and other topics. I’m going to go to something that I misunderstood for a while and that is Russian doll caching. I didn’t quite make the connection in my head. 11:40 – First, let’s talk about fragment caching. 13:49 – Jeff explains Russian doll caching. 18:44 – Chuck makes comments and asks Jeff a question. 19:43 – Jeff confirms the panelist’s answer. 22:00 – Jeff: Another solution is JavaScript Sprinkles. 22:27 – Digital Ocean’s Advertisement. 23:12 – Question from Chuck to Jeff. 23:38 – Chuck talks about what he will discuss at the Summit conference in October. 23:55 – Panelist has had experience with Russian doll caching. Performance can be smoke in mirrors. Application he worked on before, we did tons of caching (query caching, Russian doll caching, and others) it was all about handling the cache key. 25:32 – More comments about caching from another panelist. Cache warming is mentioned, too. 26:46 – How do you utilize cache warming? 27:39 – Chuck asks a question. 27:44 – Question answered. 28:12 – Does something like this exist for Phoenix? 28:28 – Jeff: I don’t think there is something like that for Phoenix. 28:50 – Chuck: When do you want to use one caching over another caching? 29:09 – Jeff: “Depends on a couple of things. N+1 is a feature and that you “should” rely on Russian doll caching, and generally that is not an accepted thing. You could do that, but that is applied to a specific thing. What do you guys think?” 30:31 – Panelist: Rendering partials is an expensive endeavor. 31:38 – This topic continues between panelists and Jeff. 32:25 – Jeff: Fragment caching is a good fit for that. 32:56 – Question: You have a blog, one of your posts that you talk about you discuss open source projects maintainable. Talk to me how that led you to write it? 33:32 – Jeff: Three things you should not do, based on mistakes that I made in the past. 1.) Navvy – had adapters for everything. 2.) Dropping support for older visions of your dependencies. 3.) Hand over projects if you can’t help anymore. This whole article is based on me messing up. 35:07 – Chuck makes some comments. 35:27 – Panelist: Ran into a problem the other day, there is a dependency that hasn’t been updated in over a year. They are waiting to solve all issues. I submitted an issue to be resolved. 37:02 – N+1 Queries – is it a bug or a feature? 37:12 – If you do nothing with it then it is a bug. 37:21 – Chuck: to me a bug is an issue. It’s not a bug it’s inefficiency unless you turn it into something else. 37:42 – Jeff: N+1 is an undesirable feature? It’s not necessarily a bug. You need a very reliable caching layer. 38:25 – Chuck: What is a very reliable caching layer? 38:38 – Jeff answers the question. 40:50 – Redis is mentioned. 42:04 – Jeff (guest) comments on the panelists’ thoughts. 42:37 – Picks? 42:57 – Advertisement: Chuck’s E-Book Course 43:34 – Picks Links: Get a Coder Job Course Ruby JavaScript Phoenix AppSignal Russian doll caching JavaScript Sprinkles. Cache Warming N+1 Query Redis Fragment Caching in Rails Fuubar Navvy AsciiDoc Home Page AsciiDoctor Elixir Mix – Meet Me.So New Relic Elixir Jeff Kreeftmeijer’s Website Jeff Kreeftmeijer’s Twitter Jeff Kreeftmeijer’s GitHub Jeff Kreeftmeijer’s AppSignal Blog Jeff Kreeftmeijer’s article, “Keeping open source...” Rails Bootsnap Sponsors: Sentry Digital Ocean Get a Coder Job Course Picks: Charles Notion.so Traveller’s Gift by Andy Andrews The Shack by William Paul Young Dave Drift Ruby Episode – Renderer Tool – Scroll Saw Eric Skitch – screen capture tool – free product Library by MERT / eggplanetio by Brian Gonzalez Jeff AsciiDoctor AsciiDoc Home Page Performance in Rails – Interview

Panel: Charles Max Wood Dave Kimura Eric Berry Special Guests: Jeff Kreeftmeijer In this episode of Ruby Rogues, the panel talks to Jeff Kreeftmeijer who is a Ruby and Elixir developer at AppSignal. Jeff writes for the AppSignal's newsletter and has a blog. Check out today’s episode where the panel talks about AppSignal, Russian doll caching, Drifting Ruby, JavaScript Sprinkles, cache warming, N+1 plus other topics. Show Topics: 2:47 – Code Fund & New Relic. 3:40 – AppSignal might be the only support for Elixir. 4:12 – The integration, the ease was so simple and your (Jeff) documentation made it very easy. 4:46 – Comparatively to New Relic, AppSignal is cheaper, isn’t it? 4:59 – We don’t charge for host, we charge per request. That’s where to difference in price comes from. You get a number of requests in your plan. AppSignal – you pay for what you use. 5:50 – Chuck has used New Relic in the past, but only pay for the month that he needs. 6:07 – Panelist talks with Josh Adams and relays the conversation to the panel and the guest. 6:48 – Eric to Dave: Do you run into this with Drifting Ruby? Where people just pay for what they need and cancel afterwards. 7:41 – Dave: Yes, I do come across this. There isn’t much you can do about it. People will do what they need to do. 8:24 – Jeff: We don’t have a lot of this problem with AppSignal. By the way, I have never done that before – you are all horrible! ☺ 9:02 – Chuck: Let’s dive into is what is your approach to performance on Rails? 9:24 – We started the vlog series to help them with that. Sometimes you run into limits of what Ruby can do, and stuff like caching can help. It’s never really a single issue. That’s one of our challenges as a company to hook into everything (integration). We do support, per communication, to help with tech issues, but usually it’s set-up related. Everybody’s problems are different because everyone’s set-up is different. 11:02 – Chuck: Most of these posts are about caching and other topics. I’m going to go to something that I misunderstood for a while and that is Russian doll caching. I didn’t quite make the connection in my head. 11:40 – First, let’s talk about fragment caching. 13:49 – Jeff explains Russian doll caching. 18:44 – Chuck makes comments and asks Jeff a question. 19:43 – Jeff confirms the panelist’s answer. 22:00 – Jeff: Another solution is JavaScript Sprinkles. 22:27 – Digital Ocean’s Advertisement. 23:12 – Question from Chuck to Jeff. 23:38 – Chuck talks about what he will discuss at the Summit conference in October. 23:55 – Panelist has had experience with Russian doll caching. Performance can be smoke in mirrors. Application he worked on before, we did tons of caching (query caching, Russian doll caching, and others) it was all about handling the cache key. 25:32 – More comments about caching from another panelist. Cache warming is mentioned, too. 26:46 – How do you utilize cache warming? 27:39 – Chuck asks a question. 27:44 – Question answered. 28:12 – Does something like this exist for Phoenix? 28:28 – Jeff: I don’t think there is something like that for Phoenix. 28:50 – Chuck: When do you want to use one caching over another caching? 29:09 – Jeff: “Depends on a couple of things. N+1 is a feature and that you “should” rely on Russian doll caching, and generally that is not an accepted thing. You could do that, but that is applied to a specific thing. What do you guys think?” 30:31 – Panelist: Rendering partials is an expensive endeavor. 31:38 – This topic continues between panelists and Jeff. 32:25 – Jeff: Fragment caching is a good fit for that. 32:56 – Question: You have a blog, one of your posts that you talk about you discuss open source projects maintainable. Talk to me how that led you to write it? 33:32 – Jeff: Three things you should not do, based on mistakes that I made in the past. 1.) Navvy – had adapters for everything. 2.) Dropping support for older visions of your dependencies. 3.) Hand over projects if you can’t help anymore. This whole article is based on me messing up. 35:07 – Chuck makes some comments. 35:27 – Panelist: Ran into a problem the other day, there is a dependency that hasn’t been updated in over a year. They are waiting to solve all issues. I submitted an issue to be resolved. 37:02 – N+1 Queries – is it a bug or a feature? 37:12 – If you do nothing with it then it is a bug. 37:21 – Chuck: to me a bug is an issue. It’s not a bug it’s inefficiency unless you turn it into something else. 37:42 – Jeff: N+1 is an undesirable feature? It’s not necessarily a bug. You need a very reliable caching layer. 38:25 – Chuck: What is a very reliable caching layer? 38:38 – Jeff answers the question. 40:50 – Redis is mentioned. 42:04 – Jeff (guest) comments on the panelists’ thoughts. 42:37 – Picks? 42:57 – Advertisement: Chuck’s E-Book Course 43:34 – Picks Links: Get a Coder Job Course Ruby JavaScript Phoenix AppSignal Russian doll caching JavaScript Sprinkles. Cache Warming N+1 Query Redis Fragment Caching in Rails Fuubar Navvy AsciiDoc Home Page AsciiDoctor Elixir Mix – Meet Me.So New Relic Elixir Jeff Kreeftmeijer’s Website Jeff Kreeftmeijer’s Twitter Jeff Kreeftmeijer’s GitHub Jeff Kreeftmeijer’s AppSignal Blog Jeff Kreeftmeijer’s article, “Keeping open source...” Rails Bootsnap Sponsors: Sentry Digital Ocean Get a Coder Job Course Picks: Charles Notion.so Traveller’s Gift by Andy Andrews The Shack by William Paul Young Dave Drift Ruby Episode – Renderer Tool – Scroll Saw Eric Skitch – screen capture tool – free product Library by MERT / eggplanetio by Brian Gonzalez Jeff AsciiDoctor AsciiDoc Home Page Performance in Rails – Interview

Panel: Charles Max Wood Dave Kimura Eric Berry Special Guests: Jeff Kreeftmeijer In this episode of Ruby Rogues, the panel talks to Jeff Kreeftmeijer who is a Ruby and Elixir developer at AppSignal. Jeff writes for the AppSignal's newsletter and has a blog. Check out today’s episode where the panel talks about AppSignal, Russian doll caching, Drifting Ruby, JavaScript Sprinkles, cache warming, N+1 plus other topics. Show Topics: 2:47 – Code Fund & New Relic. 3:40 – AppSignal might be the only support for Elixir. 4:12 – The integration, the ease was so simple and your (Jeff) documentation made it very easy. 4:46 – Comparatively to New Relic, AppSignal is cheaper, isn’t it? 4:59 – We don’t charge for host, we charge per request. That’s where to difference in price comes from. You get a number of requests in your plan. AppSignal – you pay for what you use. 5:50 – Chuck has used New Relic in the past, but only pay for the month that he needs. 6:07 – Panelist talks with Josh Adams and relays the conversation to the panel and the guest. 6:48 – Eric to Dave: Do you run into this with Drifting Ruby? Where people just pay for what they need and cancel afterwards. 7:41 – Dave: Yes, I do come across this. There isn’t much you can do about it. People will do what they need to do. 8:24 – Jeff: We don’t have a lot of this problem with AppSignal. By the way, I have never done that before – you are all horrible! ☺ 9:02 – Chuck: Let’s dive into is what is your approach to performance on Rails? 9:24 – We started the vlog series to help them with that. Sometimes you run into limits of what Ruby can do, and stuff like caching can help. It’s never really a single issue. That’s one of our challenges as a company to hook into everything (integration). We do support, per communication, to help with tech issues, but usually it’s set-up related. Everybody’s problems are different because everyone’s set-up is different. 11:02 – Chuck: Most of these posts are about caching and other topics. I’m going to go to something that I misunderstood for a while and that is Russian doll caching. I didn’t quite make the connection in my head. 11:40 – First, let’s talk about fragment caching. 13:49 – Jeff explains Russian doll caching. 18:44 – Chuck makes comments and asks Jeff a question. 19:43 – Jeff confirms the panelist’s answer. 22:00 – Jeff: Another solution is JavaScript Sprinkles. 22:27 – Digital Ocean’s Advertisement. 23:12 – Question from Chuck to Jeff. 23:38 – Chuck talks about what he will discuss at the Summit conference in October. 23:55 – Panelist has had experience with Russian doll caching. Performance can be smoke in mirrors. Application he worked on before, we did tons of caching (query caching, Russian doll caching, and others) it was all about handling the cache key. 25:32 – More comments about caching from another panelist. Cache warming is mentioned, too. 26:46 – How do you utilize cache warming? 27:39 – Chuck asks a question. 27:44 – Question answered. 28:12 – Does something like this exist for Phoenix? 28:28 – Jeff: I don’t think there is something like that for Phoenix. 28:50 – Chuck: When do you want to use one caching over another caching? 29:09 – Jeff: “Depends on a couple of things. N+1 is a feature and that you “should” rely on Russian doll caching, and generally that is not an accepted thing. You could do that, but that is applied to a specific thing. What do you guys think?” 30:31 – Panelist: Rendering partials is an expensive endeavor. 31:38 – This topic continues between panelists and Jeff. 32:25 – Jeff: Fragment caching is a good fit for that. 32:56 – Question: You have a blog, one of your posts that you talk about you discuss open source projects maintainable. Talk to me how that led you to write it? 33:32 – Jeff: Three things you should not do, based on mistakes that I made in the past. 1.) Navvy – had adapters for everything. 2.) Dropping support for older visions of your dependencies. 3.) Hand over projects if you can’t help anymore. This whole article is based on me messing up. 35:07 – Chuck makes some comments. 35:27 – Panelist: Ran into a problem the other day, there is a dependency that hasn’t been updated in over a year. They are waiting to solve all issues. I submitted an issue to be resolved. 37:02 – N+1 Queries – is it a bug or a feature? 37:12 – If you do nothing with it then it is a bug. 37:21 – Chuck: to me a bug is an issue. It’s not a bug it’s inefficiency unless you turn it into something else. 37:42 – Jeff: N+1 is an undesirable feature? It’s not necessarily a bug. You need a very reliable caching layer. 38:25 – Chuck: What is a very reliable caching layer? 38:38 – Jeff answers the question. 40:50 – Redis is mentioned. 42:04 – Jeff (guest) comments on the panelists’ thoughts. 42:37 – Picks? 42:57 – Advertisement: Chuck’s E-Book Course 43:34 – Picks Links: Get a Coder Job Course Ruby JavaScript Phoenix AppSignal Russian doll caching JavaScript Sprinkles. Cache Warming N+1 Query Redis Fragment Caching in Rails Fuubar Navvy AsciiDoc Home Page AsciiDoctor Elixir Mix – Meet Me.So New Relic Elixir Jeff Kreeftmeijer’s Website Jeff Kreeftmeijer’s Twitter Jeff Kreeftmeijer’s GitHub Jeff Kreeftmeijer’s AppSignal Blog Jeff Kreeftmeijer’s article, “Keeping open source...” Rails Bootsnap Sponsors: Sentry Digital Ocean Get a Coder Job Course Picks: Charles Notion.so Traveller’s Gift by Andy Andrews The Shack by William Paul Young Dave Drift Ruby Episode – Renderer Tool – Scroll Saw Eric Skitch – screen capture tool – free product Library by MERT / eggplanetio by Brian Gonzalez Jeff AsciiDoctor AsciiDoc Home Page Performance in Rails – Interview

Master community builder Elisa Camahort Page shares her insights and the ups and downs to starting and running a successful business that is built on community power. Can you make a career out of building online communities? Our guest today has done just that. Elisa Camahort Page has been at the forefront of the social web revolution. Elisa has built value for women online and is a model for how to build communities. She co-founded BlogHer Inc. in 2005, which was bootstrapped for two years before successfully raising four rounds of $20M in funding, eventually achieving exit by acquisition to She Knows Media. She is now the owner of ElisaCP. She’s a community builder, public speaker, board member, business catalyst, consultant and so much more. She’s also writing a book right now called Road Map for Revolutionaries: Resistance, Activism, and Advocacy for All. Question: You helped to build the biggest community of women bloggers in the world at the time. What gave you, Lisa Stone and Jory Des Jardins the idea for BlogHer? Answer: Back in 2005, there were a lot of conversations about having more women represented in tech, business and politics. Jory des Jardins, Lisa Stone and I came together somewhat serendipitously to start BlogHer. We were so tired of all the excuses for why women weren’t speaking and women weren’t being quoted. We had this idea to have a conference that was like any other tech or blogging conference, but all the experts would be women. There was always that kind of activist nature to what we were doing and we wanted to validate for these women who were finding a mode of expression. It turned out they were really good at building and influencing their community. The idea was to create opportunities for women to get their piece of exposure and community and at the same time, help them learn more about how to do it well and bring about some economic empowerment. A lot of the women were stay-at-home parents who were looking to contribute to their household income and do something that had meaning to them.  Question: BlogHer was acquired by She Knows Media in 2014. How did that come to be and what did you do afterward? Answer: We bootstrapped for two years and we grew organically, but in that two years, some traditional women’s media companies were starting to recognize there’s gold in women bloggers. They had deep pockets we didn’t have. Everything we were doing was really based on bootstrapping, bartering, going through our life savings and taking out personal debt. We realized that we could keep organically growing and have a nice business, but we didn’t want these folks to pay money to leapfrog over us. We worried that these newcomers didn’t come from the community and wouldn’t really serve the community. We had some fire in the belly, we wanted some world domination and we were thinking very big. That’s when we decided to go out and get venture funding. Every time you take outside investment, whoever is investing in you or giving you capital has expectations and an expectation of an outcome. You sign up for that when you take the money. Debt is not a dirty word. Most businesses fund themselves at some point through debt. The expectation for what you do to settle your debt is a lot different than the expectation of what you need to do if you take venture funding. Once you take venture funding, the expectation is you’re going to have an exit for that company that’s going to pay your investors back, and hopefully you, too. Ultimately what happened and why we eventually did sell was because we’d been doing it almost 10 years at that point. We had done four rounds of funding. The reason we ended up taking more funding is because of two macro things. In the beginning, we were a little cocky and a little naive. We thought we knew what was going to happen and we thought we had a plan. We saw a path to profitability and we didn’t want to give up more ownership than we needed to, so we didn’t take that much funding. Less than one year after we took our first round of funding, the bottom fell out of the economy and we had the recession and we didn’t control that. When we started BlogHer, the smartphone didn’t exist, there were no mobile websites, there was nothing. Think of all the things that happened in digital over the last 12 years and you could imagine that we had to reinvest in developing mobile solutions and video solutions. Those were macro dynamics of the market and the economy that affected us. After 10 years, we were looking at another point of inflection. We were creating video content when the sponsor was paying for it, but we weren’t set up to just be a video content company. We were looking at that point of inflection saying,  are we going to reinvest to do this or do we find a partner who’s already invested in this but doesn’t have what we have? We had a community and conferences in a distributed network, so we fit the pieces together and it made a lot of sense. After 10 years we said, let’s share the load a little bit, let’s join another company, let’s get more resources that will help the community and will help them continue to make money and help them continue to get exposure for their work. Not only did we sign up for finding an exit when we took the money, but at a certain point of time it made sense for where the business needed to go and where we needed to go as founders. Question:  You started ElisaCP and started working with entrepreneurs and with the NPR Podcast, How I Built This. You helped them build an online community and also organize an upcoming conference. How did that come to be? Answer: Our first executive hire at BlogHer, who opened up our New York office, was Gina Rubo who is now the President and CEO of National Public Media, which is the selling arm of NPR. She heard they were thinking of doing a conference and she recommended before they do anything they talk to me. So I was brought in for a one-day engagement to do a strategy session and then write a report with some best practices and recommendations. Then they hired me for a couple of months to do more due diligence, and scope out the budget and plan. I happened to know a whole team of amazing events, people from my career, and it was a win, win, win. NPR needed this help, my friend needed the contract, I needed the contract, so we all played together. That was just a couple months and then they came back and said they were pulling the trigger. What would it take for you guys to just help us produce this and build the program? BlogHer started as a conference and then we said, oh there’s a community. What else can we do for this community? How I Built This started as a podcast, but they began to get so much feedback from people sending in their own companies and that’s how they started having at the end of every episode, the How I Built This segment, where they feature some of their community.  Question:  You talk about harnessing the power of people as one of your skills. How have you done that to build successful online communities? Answer: People desperately want to connect, to feel a connection, to feel validated, to feel purposeful. The other thing is they want to feel a sense of consistency. They also want a sense of expectation meeting reality. And I think that’s where a lot of people go wrong. First of all, one of my cardinal rules of community isn’t about giving people a way to talk to you. I think that’s how people kind of interpret it. Not everyone’s going to get the answer they want, but they get an answer and they get some transparency about why things are the way they are. They can rationalize and say either, well, I understand I didn’t get what I wanted here, but I get why it is the way it is and I’m cool with that. So that’s sort of my cardinal rule number one is that you have to have some sense of call and response that they can talk to you and you answer even if the answer is no. But the other seemingly contradictory rule thing is that people don’t always want you chiming in. I see brands do this all the time. Like anytime someone mentions them online they have to chime in. And actually, that starts to feel a little like big brother or big sister like. You may think it’s stupid, but a lot of us feel like we’re having private conversations even in public social media threads. So if I’m talking to someone on Twitter or on a public thread on Facebook, it’s still a conversation and I find that too many brands or organizations interrupt the conversation and make it about them in a way we didn’t intend when we were having a conversation. So a lot of times the hardest part of managing an online community is controlling yourself, that your input is not always required or necessary or desirable. They’re allowed to have their feelings. They’re allowed to be disappointed in you. They’re allowed to be mad at you. They’re not asking you a question or they’re not asking you for action. And I think it’s really important to recognize when people are asking you for information or action and when are they not, what are they’re just expressing how they feel. Question:  What are your tips for those of us looking to grow an engaged online community to support our businesses? Answer: I would say be human. Talk about human things. Don’t be afraid to say feeling words. Be Responsive. Be Consistent. When you’re managing the community be transparent about why it’s managed the way it is. Really live that ethos of reciprocity, that nobody owes you. Community is not a fixed asset. It’s a constantly living organism and it needs tending. The last thing is to have a stated policy. What’s the code? What are the community guidelines? Then enforce it evenly and fairly. You can’t make everyone happy, but you can make everyone feel understood and heard even if in the end you agree to disagree. Some people are going to be nasty. That happens all the time, but that’s their prerogative. If someone is going to leave your community because they think you’re doing it wrong, in the long run, you’re probably better off. If you start to see an exodus of your community, that’s a problem you need to look into. What have you changed? What have you done to alienate the people who were your community? That’s a very important thing to figure out.  Tools, links and apps mentioned: She Knows Buys BlogHer, Expanding it’s Reach Among Women ElisaCP Road Map for Revolutionaries: Resistance, Activism, and Advocacy for All How I Built This How You Built That Facebook Community How to reach Elisa: Website: www.elisaCP.com Twitter: @ElisaC Instagram: @elisacp Take Action Join the How I Built This Community Buy Elisa’s book Pick an issue that most touches you and be a little braver and integrate civic participation into your brand How to reach Kami: If you’d like to learn more about Kami Huyse, visit her website at www.zoeticamedia.com. You can contact her by email at kami@zoeticamedia.com or tweet to @kamichat. How to reach Madalyn: If you’d like to learn more about Madalyn Sklar, visit her website at www.madalynsklar.com. You can contact her by email at madalyn@madalynsklar.com or tweet to @MadalynSklar. Join Our Community We have a new community on Facebook. We will extend the conversation from each episode and deliver bonus content. Sign up for our email list at http://bit.ly/CTCVIP to get an invitation to join or go to our Facebook group here (shhh. The codeword is ACTION)!

Spreaker Live Show #157 for June 20th, 2018Show Duration: 48 minutes-Host: Rob Greenlee, Head of Partnerships, Voxnest and Spreaker @robgreenlee - rob(at)voxnest(dotcom)-Co-Host: Alex Exum, Host of “The Exum Experience Podcast” on Spreaker-We stream LIVE every Weds at 3 Pacific /6pm EST from SpreakerLiveShow.com-You can now get the show on Google Podcasts App on Android-http://PodcastMovement.com is COMING FAST - Next month in Philly July 23-26Show Today:- Spreaker Podcast Radio App Gives You Full Episode Control- Google Releases Podcasts App to Android Users- We got some of your commentsOn the show today:- Keep Total Control of Episodes in Spreaker Podcast Radio for iOS/Android We’re always looking for new ways to give you the most intuitive user experience and control as possible. We’re pleased to announce that one of the most requested features has finally arrived; the ability to see which episodes you’ve already listened to and how many minutes you have left to hear on specific episodes.Our interface updates make it clear to see exactly where you were in a podcast series and episode.Well, whether you’re an Android user or on iOS, the visuals are extremely similarStay on Top of Your EpisodesIf you’re someone who starts listening to an episode and five minutes in realises you’ve already listened to it, this won’t be happening anymore! From now on a handy yellow tick will sit alongside an episode title when you’ve already listened to it and if you click on the episode you will be able to see the exact date you tuned in. -Always Finish What You StartWe’ve added in a line which tells you how many minutes you have left to listen to and instead of being completely yellow, a percentage of the circle will be filled which is in-line with how much you have left to listen to. The ability to switch episode order, playback speed and even set a sleep timer to automatically switch your podcast off if you’re known for drifting off ten minutes in to a show!-Reverse the order from front to backSpreaker Podcast Radio allows you to switch the episode order of any podcast from oldest to newest so that you can more accurately follow the narrative thread. You can listen to true crime podcast and audiobooks as they were meant to be experienced, from episode one, even if they’re already six episodes into the program. Reversing the episode order can be useful when listening to regular talk shows, too–follow your favorite host’s creative trajectory (and finally get all those inside jokes). You can reverse the episode order of any podcast from its Info section. -Think Podfaster, or PodslothingIn all these cases, manipulating the playback speed settings is the best option you’ve got.You can set the playback speed by going to the episode view, and under the seek bar tap on OPTIONS (that’s on iOS, anyway, on Android you can tap on the settings icon at the top right). Tap and drag the yellow dot to get to your preferred “podfaster” speed.-Sleep it offLastly, there’s the sleep timer, a great feature So, if you already have a feeling you’ll fall asleep in about five minutes, tap on “+5min.” To set it to fifteen minutes, you can tap on “+15min” or tap on “+5min” three times.-Google Releases Podcasts App to Android Users-Great Q & A from James at Podnews.net - https://podnews.net/article/google-podcasts-app-faqWhat is Google Podcasts?It's an in-built, simple, podcast player, pre-installed on every Google Play-enabled Android phones. That's essentially all of them.IT IS NOTHING TO DO WITH PODCASTS ON GOOGLE PLAY MUSIC.Why is it important?Android is the most popular mobile phone operating system in the world - it's used by over 80% of smartphone users. The Google Podcasts player is already installed on virtually every one.Is Google Podcasts available in my country?Yes. It is available worldwide.Where do my listeners download the app?Your listeners don't actually need to. Just add a direct link on your website to your podcast on Google Podcasts, and they'll be able to listen immediately, without having to download an app.But I really want to download the appYou can download the Google Podcasts app if you like. It's a tiny, 100k, icon which looks like any other app, and points to the app already installed on your phone.What is my podcast's direct link for Google Podcasts?Google has a tool to help you. Visit this page and type in your podcast's RSS feed. If it's listed, you'll get a link which, on an Android phone, takes you directly to your podcast's latest episodes. Here's ours. Your listener does not have to have the app installed - it will still play.How else can my listeners listen?They can just search for you in Google, and, on an Android phone, your podcast will appear in the search results, complete with play buttons that take you into the Google Podcasts app.How do I get a nice "Listen on Google Podcasts" badge or logo?You can download these straight from Google, here. They're in PNG or SVG format. They should be the same size as the Apple Podcasts button you probably already have.Should I link to Google Podcasts instead of Google Play?Yes, you absolutely should. Google Play has never contained podcasts outside of the US and Canada: and requires Google Play to be installed on the Android phone. Google Podcasts works across the world, and does not require any app to be installed.How do I know how many listens am I getting on Google Podcasts?Your podcast host can help you here: the regex of the user-agent is b(GoogleChirp|GSA)/ - GoogleChirp on Google Assistant, GSA on Android devices. (We list more podcast app user-agents).How do I know Google has listed my podcast?Use the direct link generator tool.How do I submit my podcast to Google Podcasts?Chances are you're already there - use the direct link generator tool. If you're not listed, Google have a set of guidelines to help you. They're technical, so you'll need to involve your web designer. We've written a simpler guide here.Does Google Podcasts do shownotes?Yes. But it uses the field, rather than ; and it irritatingly strips out all HTML formatting and links.What's the difference between Google Podcasts and having my podcast on Google Play Music?It's entirely different. Google Play Music isn't available anywhere outside the US and Canada, and requires a software download. Google has already said it's replacing Google Play Music with YouTube Music in time, so it's likely going to disappear.Does Google Podcasts cache the audio files?No. (Google Play did. Google Podcasts does not.)What else do I get as a podcaster?The front of the Google Podcasts app shows suggested podcasts based on a listener's previously-enjoyed episodes. Some of them show "Other podcasts by..." and link to every other podcast you've produced. There are trending podcasts based on listening habits and categories. It's designed to make listeners discover more new podcasts. Including yours.I'm a podcaster. What should I do now?Add your Google Podcasts direct link now on your website.Make sure it's the same size and prominence as your Apple Podcasts link. Nobody likes feeling second-best.Always promote your website. Never only link potential listeners to Apple Podcasts: for at least 50% of them, it's a useless link that doesn't go anywhere.Listener Comments & Questions:Joe BunzerellyHow do you go about taking episodes off of IHeartRadio ? I only ask because i accidentally published a live broadcast before i could edit it, and now i have an edited and unedited on IHeart. Also, is there anyway to update the show artwork on IHeart?Dave KanyanHey Rob. Question: You can disable comments on your show page in Spreaker? I was trying to leave one for Pat Flynn and the Smart Passive Income show but it won't let me. But everytime I hit enter I see the comment button I see the tally go up. It now stands at 3.Linda IrwinI am not typical of most women and I love your dramatic presentation, Alex!Doug SalamoneAlex Exum orders an expresso NOT an espresso.Alex's voice is like a roller coaster ride at Six Flags, in a good way.Spreaker/Voxnest Links:https://Voxnest.comhttp://blog.spreaker.comhttp://SpreakerLiveShow.comhttps://Spreaker.comEmail: rob at voxnest.comSend Questions and Comments to:Twitter: http://twitter.com/spreaker using #SpreakerLiveTwitter: http://twitter.com/VoxNestTwitter: http://twitter.com/robgreenleeTwitter: http://twitter.com/alexeum Tech Support: support at spreaker.com

Spreaker Live Show #157 for June 20th, 2018Show Duration: 48 minutes-Host: Rob Greenlee, Head of Partnerships, Voxnest and Spreaker @robgreenlee - rob(at)voxnest(dotcom)-Co-Host: Alex Exum, Host of “The Exum Experience Podcast” on Spreaker-We stream LIVE every Weds at 3 Pacific /6pm EST from SpreakerLiveShow.com-You can now get the show on Google Podcasts App on Android-http://PodcastMovement.com is COMING FAST - Next month in Philly July 23-26Show Today:- Spreaker Podcast Radio App Gives You Full Episode Control- Google Releases Podcasts App to Android Users- We got some of your commentsOn the show today:- Keep Total Control of Episodes in Spreaker Podcast Radio for iOS/Android We’re always looking for new ways to give you the most intuitive user experience and control as possible. We’re pleased to announce that one of the most requested features has finally arrived; the ability to see which episodes you’ve already listened to and how many minutes you have left to hear on specific episodes.Our interface updates make it clear to see exactly where you were in a podcast series and episode.Well, whether you’re an Android user or on iOS, the visuals are extremely similarStay on Top of Your EpisodesIf you’re someone who starts listening to an episode and five minutes in realises you’ve already listened to it, this won’t be happening anymore! From now on a handy yellow tick will sit alongside an episode title when you’ve already listened to it and if you click on the episode you will be able to see the exact date you tuned in. -Always Finish What You StartWe’ve added in a line which tells you how many minutes you have left to listen to and instead of being completely yellow, a percentage of the circle will be filled which is in-line with how much you have left to listen to. The ability to switch episode order, playback speed and even set a sleep timer to automatically switch your podcast off if you’re known for drifting off ten minutes in to a show!-Reverse the order from front to backSpreaker Podcast Radio allows you to switch the episode order of any podcast from oldest to newest so that you can more accurately follow the narrative thread. You can listen to true crime podcast and audiobooks as they were meant to be experienced, from episode one, even if they’re already six episodes into the program. Reversing the episode order can be useful when listening to regular talk shows, too–follow your favorite host’s creative trajectory (and finally get all those inside jokes). You can reverse the episode order of any podcast from its Info section. -Think Podfaster, or PodslothingIn all these cases, manipulating the playback speed settings is the best option you’ve got.You can set the playback speed by going to the episode view, and under the seek bar tap on OPTIONS (that’s on iOS, anyway, on Android you can tap on the settings icon at the top right). Tap and drag the yellow dot to get to your preferred “podfaster” speed.-Sleep it offLastly, there’s the sleep timer, a great feature So, if you already have a feeling you’ll fall asleep in about five minutes, tap on “+5min.” To set it to fifteen minutes, you can tap on “+15min” or tap on “+5min” three times.-Google Releases Podcasts App to Android Users-Great Q & A from James at Podnews.net - https://podnews.net/article/google-podcasts-app-faqWhat is Google Podcasts?It's an in-built, simple, podcast player, pre-installed on every Google Play-enabled Android phones. That's essentially all of them.IT IS NOTHING TO DO WITH PODCASTS ON GOOGLE PLAY MUSIC.Why is it important?Android is the most popular mobile phone operating system in the world - it's used by over 80% of smartphone users. The Google Podcasts player is already installed on virtually every one.Is Google Podcasts available in my country?Yes. It is available worldwide.Where do my listeners download the app?Your listeners don't actually need to. Just add a direct link on your website to your podcast on Google Podcasts, and they'll be able to listen immediately, without having to download an app.But I really want to download the appYou can download the Google Podcasts app if you like. It's a tiny, 100k, icon which looks like any other app, and points to the app already installed on your phone.What is my podcast's direct link for Google Podcasts?Google has a tool to help you. Visit this page and type in your podcast's RSS feed. If it's listed, you'll get a link which, on an Android phone, takes you directly to your podcast's latest episodes. Here's ours. Your listener does not have to have the app installed - it will still play.How else can my listeners listen?They can just search for you in Google, and, on an Android phone, your podcast will appear in the search results, complete with play buttons that take you into the Google Podcasts app.How do I get a nice "Listen on Google Podcasts" badge or logo?You can download these straight from Google, here. They're in PNG or SVG format. They should be the same size as the Apple Podcasts button you probably already have.Should I link to Google Podcasts instead of Google Play?Yes, you absolutely should. Google Play has never contained podcasts outside of the US and Canada: and requires Google Play to be installed on the Android phone. Google Podcasts works across the world, and does not require any app to be installed.How do I know how many listens am I getting on Google Podcasts?Your podcast host can help you here: the regex of the user-agent is b(GoogleChirp|GSA)/ - GoogleChirp on Google Assistant, GSA on Android devices. (We list more podcast app user-agents).How do I know Google has listed my podcast?Use the direct link generator tool.How do I submit my podcast to Google Podcasts?Chances are you're already there - use the direct link generator tool. If you're not listed, Google have a set of guidelines to help you. They're technical, so you'll need to involve your web designer. We've written a simpler guide here.Does Google Podcasts do shownotes?Yes. But it uses the field, rather than ; and it irritatingly strips out all HTML formatting and links.What's the difference between Google Podcasts and having my podcast on Google Play Music?It's entirely different. Google Play Music isn't available anywhere outside the US and Canada, and requires a software download. Google has already said it's replacing Google Play Music with YouTube Music in time, so it's likely going to disappear.Does Google Podcasts cache the audio files?No. (Google Play did. Google Podcasts does not.)What else do I get as a podcaster?The front of the Google Podcasts app shows suggested podcasts based on a listener's previously-enjoyed episodes. Some of them show "Other podcasts by..." and link to every other podcast you've produced. There are trending podcasts based on listening habits and categories. It's designed to make listeners discover more new podcasts. Including yours.I'm a podcaster. What should I do now?Add your Google Podcasts direct link now on your website.Make sure it's the same size and prominence as your Apple Podcasts link. Nobody likes feeling second-best.Always promote your website. Never only link potential listeners to Apple Podcasts: for at least 50% of them, it's a useless link that doesn't go anywhere.Listener Comments & Questions:Joe BunzerellyHow do you go about taking episodes off of IHeartRadio ? I only ask because i accidentally published a live broadcast before i could edit it, and now i have an edited and unedited on IHeart. Also, is there anyway to update the show artwork on IHeart?Dave KanyanHey Rob. Question: You can disable comments on your show page in Spreaker? I was trying to leave one for Pat Flynn and the Smart Passive Income show but it won't let me. But everytime I hit enter I see the comment button I see the tally go up. It now stands at 3.Linda IrwinI am not typical of most women and I love your dramatic presentation, Alex!Doug SalamoneAlex Exum orders an expresso NOT an espresso.Alex's voice is like a roller coaster ride at Six Flags, in a good way.Spreaker/Voxnest Links:https://Voxnest.comhttp://blog.spreaker.comhttp://SpreakerLiveShow.comhttps://Spreaker.comEmail: rob at voxnest.comSend Questions and Comments to:Twitter: http://twitter.com/spreaker using #SpreakerLiveTwitter: http://twitter.com/VoxNestTwitter: http://twitter.com/robgreenleeTwitter: http://twitter.com/alexeum Tech Support: support at spreaker.com

Episode 21 of The Teaching Space Podcast explores the use of exit tickets for assessment and evaluation with learners.  Podcast Episode 21 Transcript Welcome to The Teaching Space podcast, coming to you from Guernsey in the Channel Islands. Hello, it's Martine here. Welcome to Episode 21 of The Teaching Space podcast. It's great to have you with me. Today's episode is called Excellent Exit Tickets For Assessment And Evaluation. What's an Exit Ticket? So what's an exit ticket? Well, typically it's a short assessment or evaluation activity that your students would complete before they leave the classroom. Often it will be a slip of paper which might be pre-printed to look like a ticket, or could be just a scrap of paper from your shredding bin. It could be an online exit ticket. You might use a Google Form or a Padlet or something similar. Whatever you use, the idea behind an exit ticket is that your student will complete it before they leave the session, and if they don't complete it they don't leave the session. That's the idea, at any rate. I've found that exit tickets tend to be used with young children, but I only teach adults and have had some success using them. So perhaps rethink how you're using exit tickets. They can definitely work with older learners. Some examples of exit tickets can be found on theteachingspace.com/21 Exit Tickets for Formative Assessment There are lots of ways to use an exit ticket. Personally, I find they're most useful for formative assessment. Here are some ideas on how you could use an exit ticket for formative assessment. To Answer a Question You might ask one important question from the session. So your learner has to write the answer to the question on the ticket before they leave. That's a really good way to gauge whether the main point in the session has been understood. To Summarize The Session Alternatively, you could ask your learners on the exit ticket to summarize the key points of the session. If you do this, it might be a good idea to put some bullet points, maybe three bullet points on there, so they know the sort of level of detail you're asking them to go into. Big Learning Moment and What They Need Help With  One of my favourites is to ask learners to explain one key takeaway from the session, their big learning moment that they had, and one thing that they're still a little bit hazy about and need a little bit more help with. I should add that when you do this it's really essential that you go through the exit tickets when everyone's left and make a big list of anything that learners are still hazy about, and then you follow that up. Otherwise there's not much point in doing the exit ticket exercise. Exit Tickets as Reflective Tools If you're encouraging a culture of reflection in your class, then why not use an exit ticket as a reflective tool. You can prompt your learners in the direction you'd like them to reflect. This works really well. Don't forget that you can incorporate stretch and challenge into the use of exit tickets, because not everybody needs to have the same ticket. If you've got some learners who have achieved mastery in the session and need to be stretched a little further, then give them a more challenging exit ticket, there are definite opportunities for differentiation within the use of exit tickets. Exit Tickets for Evaluation They're not just an assessment tool though. You can use exit tickets for evaluation; you can use them to check the quality of your session. I find that pre-printed exit tickets work best for this purpose. You might have a "What went well? Even better if ..." type exit ticket. So you might have WWW and then EBI on a different line, and ask for some feedback in that way. If you're dealing with young learners, then maybe a smiley face type scale could be an alternative. Using Prompts While it's perfectly fine to just use a blank sheet of paper for your exit ticket, I've found that prompts tend to give you a better quality of response. So the sort of prompts you could include on your exit ticket might be: "Write one thing you learned today." Or, "Write one thing you'd like more help to understand." These prompts also work really well in the first person. So you might have something like: "Today I enjoyed ..." "Today I found it confusing when ..." Or, "Please explain more about ..." How Do You Make an Exit Ticket? Let's talk about how you make an exit ticket. I think there are three options here. 1. Verbal Exit Ticket You could take the path of least resistance and simply have a verbal exit ticket. This would work best with younger learners, I think. So you would stand at the door to your classroom, you would issue a question to the group, give them some thinking time, get them to line up at the door, and answer the question on the way out. So that would be your simple option for a verbal exit ticket. 2. Paper Exit Ticket The mid-level option would be a paper exit ticket. It could be a scrap of plain paper, you put a question on the board and they write the answer. Or you could take the next step up and have a pre-printed ticket with prompts, and that would be what I recommend in the first instance, because I think it's best for the learner. These pre-printed exit tickets could be created in Microsoft Word or Google Docs. What I've found is the easiest thing to do is just to create a table, a two column table, questions on the left and space for an answer on the right. That works very nicely. 3. Online Exit Ticket If you want to take a tech approach, then I highly recommend using Google Forms. But this is really only going to work if your learners are on a computer at the end of the session. You know, if they've put their technology away or they're not allowed to use mobile phones for whatever reason, this isn't going to be the best format. Certainly for my adult learners I've found that Google Forms work really well. If you create a QR code with the link to the Google Form that makes things even easier as well. I like to get my learners using their devices, scanning the code, completing the exit ticket, and then going. If it's appropriate, with a Google Form you can have the responses in a Google sheet on your board as people leave. It might not be appropriate to share what everyone else is putting in the exit ticket, but you never know, it might be. My Preference Now, I have a confession to make, even though I am a very tech-orientated teacher, I am a Google certified trainer so I love Google tools, the best way to do exit tickets, in my opinion, is the pre-printed slip. It's nice and easy. You've made it once, you can print it as many times as you like. It's very quick for you to see the responses. I really like a pre-printed exit ticket. Template Exit Ticket With this in mind, I have a little gift for you. I have a template exit ticket that you're very welcome to use in your classroom. Here will find links to two options for the exit ticket, I've got a PDF version, which you can simply print out, I've also got a Google Doc template version for you. So when you click on the link what's going to happen is, Google will ask you if you want to make a copy of my template document, and you will answer, "Yes", and it will save in your Google Drive. Pop over to theteachingspace.com/21 to grab these. So you've got a PDF option and you've got a Google Doc template option. You don't have to opt-in to any newsletter or anything like that to get these freebies. They are just there for you to use. Wrap Up I'd love to know your thoughts on exit tickets and whether you have a chance to try out my templates that I've provided. The best way to chat about this sort of thing is to join The Teaching Space Staff Room, that's our closed Facebook group, I'll pop a link in the show notes for you. Right, that's all from me today. I hope you enjoyed the episode and I hope you'll join me next time.

In today's podcast, your host Sam Falsafi and Warrior Guest Jesse Ewell discuss the Warrior's Blueprint for Leadership - how it all begins with becoming a Leader within one's own home. Jesse has learned how to do this along with Sam through listening to the Voice within, which some may know it as the Spirit, intuition, or that gut feeling.    Parable #1: You Will Fuck Up Jesse’s path to Warrior began with some videos posted on Facebook by some of his fitness buddies. He found himself compelled to view the videos in secret, like someone watching porn. During the application process, Jesse waited over three hours to have a phone interview with Garrett, thinking that the waiting game was some sort of a Warrior test. A follow up phone call from Sam over two months later revealed they had fucked up. Jesse learned from his wife's counselor that she was on the verge of a nervous breakdown, stemming from her fear of communicating her feelings to Jesse. Sam, having fucked up with his wife during a recent fight, had a dream where she was receiving advice from another man and recognized this as a sign that he is not hearing his wife. QUESTION: You have all of these checklists for being a good husband and father - but at the end of the day, are you really hearing your wife? Are you really hearing your kids? Are you hearing the Voice within and taking immediate action?   Parable #2: Beautiful Actions Must Follow Beautiful Words If, in your world, you are listening to beautiful words that aren't being backed up by actions, you are being fuckin’ lied to. You can fall in love with the beauty of the words, only to miss out on the beauty of the actions, one day finding yourself fucked up the ass where you continue blaming others - because you choose to tune in to this particular sound wave and ignore the pain. We don’t give ourselves permission to fail, so we wear this fucking mask. We come home, take off the mask and blow up on our loved ones. Why? Because we consider this a safe place to fail. Warrior Week was designed to interrupt these fucking patterns. QUESTION: What beautiful actions are you taking today that are following your beautiful words?   Parable #3: The Truth Is Revealed Inside The Pit About an hour into Warrior Week, it hit Jesse that his reason for being there had nothing to do with his business (which he had lied about in the first pace), and everything to do with his wife and family. Inside the Pit, he felt his wife’s pain, he felt his pain, and he also felt there was a way of working himself out of the Pit. Jesse returned home and started living the Warrior's Way at the highest level. Living the Warrior's Way in his household became non-negotiable and his family lived it through him, taking on the Warrior life and language. For seven months they experienced their own version of Warrior Week - massive growth, change, and pain. QUESTION: In what areas of your life are you lying to yourself and to others, that if you started telling the truth, you would begin seeing your life turn around?    Parable #4: Be Willing To Sit In The Pain Of The Pit As we begin to march inside our own Pit for the first time, we are actually giving ourselves permission to be in this unknown dark place. We don’t know how wide this place is, we don’t know the depth of it, and we stop at the first place in the Pit. It hurts so much that we are paralyzed, unable to go further and explore the Pit. Courage and certainty were injected into Jesse between WW 16 and WW 21 because he had done the work, which gave him a different experience inside of the Pit in WW 21. He realized there was a depth he hadn't reached during his first Warrior Week and was able to see two versions of himself inside the Pit. The second time it was more about finding his Purpose inside of the Pit. QUESTION: What are the gifts you have received by giving yourself permission to go inside your Pit?   Parable #5: Serve and Lead Your Family First Coach Sam: There is a Purpose in serving your family first. HAVE YOU DISCOVERED THAT? If you haven’t, you have no business going all across the world and serving somebody else. SERVICE BEGINS AT HOME. Jumping over the Pain to go deeper to find your Purpose is nothing but a False Lift - you lift yourself up only to feel better, look better and be seen as better. So many men go throughout life never asking their wife and kids if they're a good husband or daddy. They're fearful of the answers and don't want to face the pain of the answers they know they will hear. Chances are, your family is afraid to tell you how they really feel.  QUESTION: Ask your wife tonight: Am I a good husband? Ask your kids tonight: Am I a good daddy? What does it actually mean to your wife to be a good husband? What does it mean to your kids to be a good daddy?   Parable from the Pit: "Do you have the courage - do you have the fucking balls - to ask your wife and kids and truly hear their feedback? Ask every day, ask as much as you want. Ask and let them tell their truth. If it hurts, accept that and find the power on the other side of the pain by making some actionable changes." - Coach Sam Falsafi   "If your wife and kids say nothing, then there’s a fear inside of them to tell you the truth. Once you ask them this question, you have to shut the fuck up. You have to let them speak, and you just have to sit there and listen and take it. That is how you have to show up inside of this." -Coach Jesse Ewell     ________________________________   Every week, your host Sam Falsafi will be speaking about what it means to live the Warrior's Way, a belief system taught with Wake Up Warrior for married businessmen to live a life of having it all through what is know as the Core 4 within themselves: Body, Being (spirituality), Balance (family) and Business. Coach Sam Falsafi is a lead trainer within Wake Up Warrior and will be joined by co-host Garrett J White, the founder of Wake Up Warrior as well as guests from within Warrior that provide witnesses and case studies on what has occurred within their own lives.      http://warriorweek.com 

Psalm 126:2 NLT We were filled with laughter, and we sang for joy. And the other nations said, “What amazing things the LORD has done for them.” When locked into challenging circumstances, it can prove hard to imagine anything other than the continuation of the daily grind, with its relentless wear and tear on our resources, emotions, psyche and health. In such moments we look to a fresh revelation of God, reviving hope. In the heat of the storm in caring for Katey, observing her steady deterioration, I would return to a photograph of us in happier times. This was not to escape reality, but to remind me of the person Katey truly was despite her wasting away before my eyes. It also refreshed my memory as to who I truly was, even as I thrashed about in the stormy waters that sought to consume us. When facing difficulty, it is wise to consider life beyond the hardship. Not to escape it, but to seek sanctuary in the fact that this is not the essence of life. Yes, it consumes every moment and demands my full attention, yet I dare to dream, to look beyond the constraints life lays upon me. I’m reminded that I am not defined by present troubles, for I am joined to God, along with others, many of whom are fighting their own battles, and may have stories of survival. When I manage to do this, then indeed I can experience some moments of release from the immediate anxiety, and my mouth fills with laughter. Learning to laugh is often a healthy sign of navigating life’s trials effectively. We no longer chafe at the hand life dealt us, but find ways of drawing strength from what we know of God for all we are experiencing in life. QUESTION: You might not be able to change your circumstances, but how might you change your perspective? PRAYER: Lord, help me to see your goodness and grace in every moment of life, help me know the depth of your love to me in Christ, and let the joy of that love rise in my heart.  

We're back with a brand-new #FridayReview on the #CabralConcept ! I'm really looking forward to bringing you today's episode on new research linking soda consumption to cancer, as well as a few other beverages that may pose health risks as well... Plus, I'm going to share with you the blood work lab that I actually run myself each year for my annual physical and a simple way to do it yourself and order online... And last but not least, I have a great list of high iron foods that you may have not thought about before that could potentially help you increase energy and reduce pain! - - - Show Notes: http://StephenCabral.com - - - Have a Question You'd Like Answered? http://StephenCabral.com/askcabral    

Talking about nutrition is definitely one of my favorite topics - especially when it comes to eating right to maximize your workout results! I've found that a lot of people are exercising correctly, but it's their nutrition that is letting them down... The reason for this is that unless you're properly balancing your "macro-nutrient" intake you make not be burning as much body fat as you'd like... Check out all the details today on the #CabralConcept and learn how many carbs, fat, and protein you should be eating! Enjoy the show! - - - Show Notes: http://StephenCabral.com/173 - - - Do You Have a Question You'd Like Answered? http://StephenCabral.com/askcabral    

Note: this episode is available to listen to in the player above, on iTunes and Stitcher Affiliate Marketing Tips and What Links to Use in Your Emails Today I’m going to talk about affiliate marketing and where the links should point to when sending an email promoting a product to your list. This topic was inspired by a question from Scott. “I want to try my hand at some affiliate promotions and have selected an eBook to promote. I have heard to say that your affiliate promotions work best when you email your list but I am wondering if I should email that affiliate link or send them to my own blog where I review the product.” “I’d love your guidance - how do you promote an affiliate product?” Affiliate marketing is a great way to make money with a blog. If you are not familiar with the concept you can learn more from Podcast Episode 51: My Tips for Making Money As a Blogger Through Affiliate Marketing. In Today’s Episode Affiliate Marketing Tips and What Links to Use in Your Emails Linking directly to the sales page of the product you are promoting This eliminates steps and gets the buyer closer to the buy button If the sales page is good and likely to convert If we do the pre-selling in the email and don’t have to do much more to convert Sending the potential buyer to your own blog The product has a sales page, but a little more pre-selling is required which we will do on the blog If you think a review of the product will be useful to sales If you want to promote the product several times over a few weeks Email 1 - announces the product/deal with reasons to buy and features Email 2 - an email linking to a review of the product - talks about pros and cons and links to sales page Alternatively link to interview of ebook creator Alternatively get ebook author to write guest post Email 3 - Last chance reminder linking directly to the sales page How did you go with today’s episode? Ideally, you want as few clicks as possible, but there are times when some extra clicks and pre-selling will get your readers in the buying mood. I hope that answers the question. I would love to hear what you do with sending readers to landing pages or pre-selling on your blog. Got a Question You'd Like Me to Answer? I base many episodes of this podcast upon questions answered by ProBlogger Podcast listeners and Blog readers. You can use the following widget to ask a question. Please include your name and blog name (if you have a blog).   Enjoy this podcast? Sign up to our ProBloggerPLUS newsletter to get notified of all new tutorials and podcasts below.   Full Transcript Expand to view full transcript Compress to smaller transcript view Hi there. Welcome to episode 107 of the ProBlogger Podcast. My name is Darren Rowse. I'm the blogger behind problogger.com which is a blog and podcast to help bloggers and online entrepreneurs to blog more effectively, create more useful content online, and also to work out how to sustain that. One of the ways that many of our blogger’s readers sustain their blogs and make a profit from their blogs is through affiliate marketing. That's what I want to talk about in today's episode. In particular, I want to talk about where the links should point to when you send an email to your list promoting an affiliate product. This question comes in from Scott who asks, “I want to try my hand at some affiliate promotions and have selected an ebook to promote. I've heard you say that your affiliate promotions work best when you email your list, but I'm wondering if I should email that affiliate link or should I send them to my own blog where I review the ebook?” This is a great question from Scott and I want to tackle it today, giving you a few insights into when you should do each of the options that Scott mentions.

The Question: You bet all your earnings against the Harlem Globetrotters?

QUESTION: You mentioned an “inner psychological law.” Would you explain that, please?

Amber Rae is on a mission to redefine ambition. This mission has resulted in a journey through well known startups, a successful co-working group, The Domino Project, and The Bold Academy. She's worked with CEO's of 100 million dollar businesses, traders in Hong Kong, photographers, artists and wide range of people design their ideal life.Living for the Question of What You Were Put on the Earth to DoHow Amber Landed Many High Profile Startups as a ClientsThe Process of Inquiry Necessary to Identify Underlying FearsWhy You Shouldn't Judge Yourself Before You Express YourselfLaunching a Co-Working Movement That Spread to 25 Cities The Ebbs and flows of an incredible journeyAccelerating the Innovator Instead of the Innovation The Biggest Mistakes You Can Make With ExperimentsWhy Thinking too Much Keeps You from Taking Action Key Learnings from the First Launch of the Bold AcademyGive Something and Expecting Nothing in Return The #1 Question You can Ask SomebodyHow to launch a MVP and eliminate the unnecessaryWorking as the Chief Evangelist for the The Domino ProjectHow Your “Why” Continually EvolvesThe 3 Key Pieces of Amber's Creative ProcessWhy You Have to Setup a Proper Environment for CreatingHow Writing by Hand Changes the Experience of Writing People and Resources MentionedNew York Night OwlsThe Domino Project Steven Pressfield Anything You Want by Derek Sivers See acast.com/privacy for privacy and opt-out information.

Mutants & Mystics http://www.amazon.com/Mutants-Mystics-Science-Superhero-Paranormal/dp/0226453839 Question: "You mentioned in your professional bio that opened this website that you think you may be Spider-Man. Are you sure about this?" Answer: "I'm pretty sure." J Kripal (release date: 7/3/12) http://en.wikipedia.org/wiki/The_Amazing_Spider-Man_(2012_film)

"Hello My Name Is Jehovah - Rohi Part 6", The Lord is my shepherd, I shall not be in want. - Psalm 23:1, Shepherds give sheep…, GUIDANCE! (vs.2-3), Question HE or Me?, PROTECTION! (v. 4), Question FEAR or Faith?, PROVISION! (vs. 5-6), Question YOU or Me?, Given by Ken Adams in Newnan, GA. , on 03/13/2010.

"Hello My Name Is Jehovah - Rohi Part 6", The Lord is my shepherd, I shall not be in want. - Psalm 23:1, Shepherds give sheep…, GUIDANCE! (vs.2-3), Question HE or Me?, PROTECTION! (v. 4), Question FEAR or Faith?, PROVISION! (vs. 5-6), Question YOU or Me?, Given by Ken Adams in Newnan, GA. , on 03/13/2010.