Content originally published and Shared from http://perfectbath.com
Can you imagine life without toilet paper? Just thinking about it makes you feel nervous, right? Some people find talking about toilets quite disgusting, but there are actually many interesting facts about them. Here are some:
What did people use before toilet paper was invented? Well, what you used for your personal bathroom needs before the invention of toilet paper depended to some degree on your social status and your geographical location.
If you were wealthy, then you might use wool, or a soft – and washable – rag. The Ancient Romans used sponges on sticks and then soaked in water.
If you were not so well off, then the most common thing to do was simply to grab a fistful of grass, leaves or straw to do what needed to be done.
In some parts of the world, going to the toilet always meant just going to the nearest river or stream and letting the current carry the waste away. Any wiping was done just by hand. That is why in India and some parts of the Middle East it is considered offensive to eat or pass food at table with your left hand – because that’s the one that you would use in the river.
In many European countries today, the use of toilet paper is considered dirty and unhygienic. In these countries the most common practice is a thorough, soapy wash and rinse afterwards using a ‘bidet.’ This is a sort of low basin with hot water tap and soap that you sit on and is usually placed next to the toilet for convenience. Source:Owlcation
Are toilets really dirty? Contrary to popular belief, the toilet seat is the cleanest part in the bathroom since most people take great care to ensure its clean before sitting on it, according to University of Arizona microbiologist Charles Gerba. The bathroom door handle is also a less germ-infested part, since bacteria cannot thrive on cold, dry surfaces for long. Source:MSN
How do most people put the toilet paper on the holder? Over $100,000 US dollars was spent on a study to determine whether most people put their toilet paper on the holder with the flap in front or behind. The conclusion: three out of four people have the flap in the front. Source:PlayBuzz
Are you surprised about some of the facts above? If you enjoyed this, then you should check out other articles here on our blog. We also offer the latest toilets available on the market – browse our website for options!
Learn to utilize XAMN Viewer and make your transition from XRY Reader easy XRY Reader has served for many years as a widely used tool for viewing and analyzing XRY extraction files. In recent years, mobile phone use has increased dramatically, new types of mobile devices have come into wide use, and data volumes have grown exponentially. At the same time, MSAB has made many improvements in the technology on which we build our mobile forensic tools.
Pavel Gladyshev discusses his research at DFRWS EU 2018. Pavel: Thank you. Good evening, good afternoon, ladies and gentlemen. Today, I’d like to briefly tell you about an open-source tool and general approach that we invented about a year ago. I’m going to talk about what we call decision-theoretic file carver, and that’s a collaboration between myself and Joshua James. The original idea was to speed up file carving, and to give you an idea of what we did, I’ll ask you, do you know this game? Have you ever played Battleship game? You put ships on the map, and then you try to hit in different places to discover where the ships are. Then we thought, and we realized that file carving is like Battleship game on the Suez Canal, where you have all the files along the canal, and you can bomb them with a file carver [test] in particular, these blocks.
XRY 7.11.1 is now available for download for XRY Office customers only. This is a technical maintenance release for XRY Office only. This release should be viewed as a minor update in terms of technical support and there will not be any corresponding updates to Kiosk, XAMN or XEC products at this time.
What is your background and how did you get started with digital forensics? In 2002, I had been a police officer in New Jersey for nine years when I joined the Union County High Technology Task Force (HTTF). I came from a detective position so I was immediately tasked with investigating computer crimes and interacting with online predators in an undercover role. HTTF members attended computer forensics courses and completed forensic examinations on laptops, PCs and servers. It was a growing area at the time, so the tools were basic and deep dive analysis was the norm. My assignment lasted over six months and I completed several large scale child pornography trading ring and other high profile cases. In 2003, I was hired as a detective by the Prosecutor’s Office. Read More
Who will use the bathroom? Think of either the people in your household or your potential buyers. Young, busy couples tend to prefer walk-in showers over tubs. The same is true for many elderly and disabled individuals because walk-ins are easy to get into and out of; however, these homeowners tend to prefer a place to sit and railings for safety and ease. Although, it would be difficult for parents of babies and toddlers to manage bath time in a shower.
If you are looking to age-in-place, a shower is a good investment. If you are planning to start a family, make sure you have at least one tub.
Baths in a master suite are usually only used by adults. If you plan to keep or install a master bathtub, consider deep, stand-alone models. These provide a luxurious option for those who like to soak in comfort. There are models for every aesthetic, easily incorporated into modern, rustic and antique designs. You can even look for varieties with jets or internal heaters that help keep the water warm. Source:TheSpruce
Which is more environmentally friendly? Showers beat baths from an environment standpoint so long as you aren’t taking a very long shower, Grist reported earlier this year.
The best way to conserve water is to use a water-saving shower head, which uses no more than two gallons of water per minute. A 10-minute shower will put you at only 20 gallons on average to get clean through this method.
The average bath uses 36 gallons to fill a tub, while the average shower (without the water-saving device) uses five gallons of water per minute, according to the U.S. Geological Survey.
You can make it snappy and rinse off between five and seven minutes with a regular shower head, or go a bit longer with a water-reducing nozzle instead. Source:HuffPost
Does the bathroom have enough space? Space is at a premium in the average bathroom, which often measures just 5 by 8. While a standard tub measures 30 inches wide, it can be as long as 72 inches, according to This Old House, while stand-alone showers range from 36 by 36 inches to 36 by 48. This smaller footprint allows a shower to fit much more readily in a small bathroom than a tub, freeing up space for other features. Eliminating the tub in favor of the shower also allows homeowners to incorporate a larger, spa-like shower rather than the standard enclosure, while still utilizing less space than the average bathtub. Source:HomeGuides.SFGate
If at this point you’re still undecided on which to get, we can help you pick what works best for your bathroom. Call us today!
Today’s guest post comes from Seattle-based physical therapist, Dan Swinscoe. Enjoy! -EC
Kettlebells have come a long way since they were used as weights on scales in the open air markets of eastern Europe about two hundred years ago. For exercise purposes, they’ve been called everything from an ancient Russian tool against weakness to a cannonball with a handle. One thing is for sure, though: since Pavel Tsatsouline introduced them to the US about 20 years ago, they have become staples in most gyms and rehab centers, including my own.
Physical therapist Gray Cook once said, “Dumbbells will make you strong, but kettlebells will make you efficient.” It’s the shape that makes them great. Because of the offset handle, when gravity acts upon the bell, you are forced to control it in two planes of motion, not just one (as with a barbell or dumbbell). It’s for this reason that they are one of my favorite tools to rehabilitate and train baseball players.
Which exercises will be the best for you depends on your individual needs – which are determined by a good assessment. However, my list below should have you pretty well covered – even if many good exercises didn’t make the list. In particular, I’m leaving out the single arm and double arm swing on purpose because they are so well known. I think they are awesome and I recommend them, but with this article I am hoping to bring some lesser known but invaluable kettlebell exercises to light. The KB snatch is also a great and popular exercise, but I don’t teach it to my pitchers.
Based on research from OnBase University, no matter how they throw or what pitch they’re throwing, pitchers have to do five things well to be successful. They need to 1) control their upright posture, 2) stride 85% of their height, 3) interact with the ground, 4) control their core, and 5) control their arm. Not every pitch is perfect and no pitcher is perfect, but the more we improve those five things, the better the performance and the more protected they are against injury.
Because injuries to pitchers are more common than to position players, I am biasing my list to what pitchers need most. Here are my top five kettlebell exercises to help the pitcher.
1. Pivot Lunge/Pivot Clean.
This is a great drill for training leg strength and control over momentum (as needed for pitching). We speak in terms of the lead leg, but we have athletes go both directions. Master the skill with the pivot lunge before progressing to the pivot clean. Once the athlete knows how to do both, we usually program it so that they combine them in one set. As an example, for a set of 10, the first five reps are pivot lunges and the next five reps are pivot cleans – and then switch sides. This is a unique advantage to the kettlebell. Lunges are okay with a dumbbell, but once you begin cleaning, the KB is distinctly better.
Trains: stride, upright posture, ground interaction, core control, arm control):
2. Turkish Get-up with Screwdriver
This exercise has a lot going on. To help simplify things, we first teach them separately. When we isolate the screwdriver, we teach it first supine (face up), then progress to side-lying, and then into the side plank position. Each version is slightly more challenging than the previous one because each version adds another body segment to have to control. The TGU and the screwdriver each have value on their own. We will combine them once the fundamentals are mastered and the athlete has demonstrated the ability to handle the complexity of this challenge. More than anything else, this exercise trains the player to improve rotator cuff control of the ball on the socket socket. However, it also demands scapular control and challenges the cross body patterning connecting that shoulder to the opposite hip via the core. Oblique abdominals and serratus anterior are huge with this drill. Once the movement is mastered, the load can be progressively increased so strength can be gained.
Trains: upright posture, stride, interaction with ground, core control, arm control)
3. Offset Kettlebell Front Squat
With this exercise, we get a nice challenge to scapular stability on the side holding the kettlebell, especially as the bell gets heavy. However, the real benefit of this squat version is how we also get contralateral stability challenges in the frontal plane for both the core and hips (in addition to the usual sagittal plane challenges with other squats). I especially like this style of squat because the challenge is very high with weight that seems small compared to barbell squat variations. This way, I get high muscle stress with low joint stress. For this reason, it’s my #1 squat choice for players when training in season.
Trains: upright posture, interaction with ground, core control, arm control
4. Dynamic Rows
This exercise has the athlete in a hinge position, which challenges the posterior chain. However, while maintaining that hinge, rotation of the torso is accelerated and decelerated bilaterally. The dynamic nature is an additional challenge from standard rowing exercises. It also forces the rotator cuff and scapula stabilizers to work and work quickly.
Trains: upright posture, core control, arm control
5. Open Half-Kneeling Hip Mobility
Improving stride length is something a lot of pitchers need to do. Improving this mobility so that it sticks can sometimes be a challenge. I think the reason this drill works so well is because of the load of the kettlebell. The weight of the bell assist the player into “depth,” and because he’s doing this actively, the weight seems to give the nervous system more to feel. The gains seem to stick. Players also seem to universally like how it feels to them. Any exercise that is liked gets done more often. This one feels good.
Trains: upright posture, stride
I hope you find these kettlebell exercises useful. If this is your first exposure to kettlebell training I would recommend you seek professional coaching when you are able. Keep in mind some of these exercises take time to master. But like other investments they are worth the payout in the end.
A special thanks to Cardinals pitcher Ian Oxnevad (@ioxnevad) and University of Washington commit Cole Fontenelle (@cole.fontanelle) for their modeling services.
About the Author
Dan Swinscoe, MPT, CSCS is a physical therapist in Issaquah, WA. He practices at Peak Sports and Spine Physical Therapy and teaches his own class, Kettlebells for Clinicians. You can follow him on Instagram (@danswinscoe) and email him at baseballrehab@gmail.com.
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Renowned experts in fields of forensics, cybersecurity and digital investigations headline conference for forensics and legal professionals AccessData Group announced that it will host its 2019 User Summit from April 8-11, at the luxurious Green Valley Ranch Resort in Henderson, Nev. The AccessData User Summit is the premier gathering for computer and mobile device forensics, e-discovery and litigation support professionals, all assembled at one conference.
Oisin Boydell discusses his research at DFRWS US 2018. Oisin: Good morning, everyone. Can you hear me? My name is Oisin Boydell. I’m from CeADAR, which is the Centre for Applied Data Analytics Research, and that’s at University [00:15]. I’m going to talk about our paper, which we call ‘Deep Learning at the Shallow End: Malware Classification for Non-Domain Experts’. To give it a context – malware analysis and detection and classification face a number of challenges, and these are related to the huge volume and variation of malware and data that is present. This is very dynamic. Malware is constantly changing, it’s constantly adapting. There’s definitely a cat-and-mouse between malware creators and developers, and tools and approaches to prevent that and analyze that.
Regular exercise Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
What’s more, doing even more exercise reduces your blood pressure even further, according to the National Walkers’ Health Study.
Bottom Line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further. Source:MedicalNewsToday
Reduce salt intake We need sodium to live, but too much salt leads the body to hold on to more fluids and that causes volume changes inside blood vessels. Over time, blood pressure rises.
“The problem is, salt is everywhere,” Haythe noted.
“It’s not just the salt that you add with the shaker,” Blankstein added. “Most of the sodium we get in our diet is found in various processed foods — things like canned soups, chips, cold cuts, pickles and even bread.”
He recommended consuming less than 2 grams (2,000 mg) of salt — or less than one teaspoon — a day for people who are trying to lower their blood pressure. That can be very effective, he said. Source:Today
Relax in a sauna Studying more than 1,600 middle-aged men in Finland, researchers found that those who took sauna baths four to seven times a week cut their risk of high blood pressure by nearly half, compared to once-a-week sauna bathers.
“Sauna bathing may decrease systemic blood pressure through different biological mechanisms,” said study researcher Jari Laukkanen, a professor at the University of Eastern Finland, and colleagues.
In the sauna, your body temperature rises, widening the blood vessels. Over time, this appears to improve the function of the inside layer of blood vessels, the researchers explained. Sauna baths also remove fluid from the body through sweating, and relax the body and mind, the researchers added. Source:WebMD
You have many options to choose from when it comes to lowering your blood pressure. But out of all your options, nothing beats the ease of relaxing in a sauna. If you don’t have a sauna yet, today is the best time to get one. Give us a call!
The popularity of virtual digital assistants is growing at a pace never seen; the estimated number of people using digital assistants worldwide is projected to reach 1.8 billion by 2021. These “assistants” make our lives easier and relevant but they also can equate to a serious privacy concern. From issues of assistants recording conversations by error and sending to uninvolved contacts, to documenting and storing all voice commands; investigators as well as users should be privy to the consequences, or evidence. Today, digital assistants are becoming one of the more valuable sources of evidence to investigators and have already been used to solve several noteworthy crimes.
Main Street Arts 2 by PortLiving is a new 6-storey condo development located at Main & East 4th, Vancouver. This project will offer 49 market condominiums, with the unit mix comprised of 26 studio units,4 one-bedroom units, 13 two-bedroom units, and 6 three-bedroom units. A plaza at the southwest corner of the site provides social space for all those using the building. In addition to the vibrant colour accents on the exterior, a series of murals will animate the laneway.
989 Victoria by Cox Developments brings big city living to Victoria with its bold design presenting two soaring 15 and 17-storey glass towers rising from an exciting angular six-storey podium. This project will offer 206,1-, 2-bedroom, and penthouse condominiums, sizes range from 509 to 1,098 sq ft. At 989, the vibrant heart of Victoria-style culture is just steps away. The best of food, unique and varied shopping experiences, film, theatre, dance, and all the ambiance you look for in a place you want to be.
There can be hundreds of thousands of images on digital devices – where does an examiner start? Techniques based on file size, date created, and hash sets are a good start, but are insufficient for the sheer volume of data examiners must sort through. What if investigators could view files with specific types of images first?
Anyone who’s followed this blog for any length of time knows that I’m a big fan of landmine presses for a number of reasons:
1. As a “free scapula” pressing exercise, they’re an effective way to train scapular upward rotation.
2. They’re much more shoulder friendly than overhead presses.
3. They provide a great core stability challenge.
4. You can implement a lot of variety in terms of stance (tall/half-kneeling, standing, split-stance, rotational, etc) and lower body contributions. This week’s feature is a great highlight in this regard:
This drill fits well as a first exercise on a full body day and pairs well with horizontal or vertical pulling. I really like it late in the offseason when we’re trying to keep sessions a bit shorter and get extra bang for our training buck. I’d do sets of 3-5 reps per side.
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Early bird registration for DFRWS EU 2019 ends on the 3rd of March - book your place here. Magnet Forensics have partnered with Grayshift to offer advanced investigative capabilities on iOS devices. BlackBag and Image Analyzer are now working together on advanced image categorisation to speed up image and video triage in investigations - find out more in their upcoming webinar. Oxygen Forensic Detective now supports Parrot drones and uncovers information from BlaBlaCar trips. BlackBag Technologies have launched a new introductory course: Digital Forensic Basics.
The Digital Forensics Research Workshop (DFRWS) EU chapter will take place in Norway this year. The conference will be held in Oslo from the 24th-26th of April at the National Criminal Investigation Service (KRIPOS). Early Bird registration means a reduction in the rate you need to pay, and it's only available until the 3rd of March. Book your place here and be sure to register for the dinner and forensic rodeo, too. Register here
Now that my boys are 19 and 20, I’ve been looking back on my parenting and reflecting on what I did right raising them. Stepping back and examining what I did wrong was a daily exercise while they were growing up. I’m very analytical and audit everything I do. I’m very critical and it’s likely I don’t give myself credit day-to-day for all of the things I do. So now, time for that.
I Don’t Trust You
The title of this section should really be, “I don’t trust you as far as I can throw a stick.” I said that to my boys a few times when they bothered to ask if I trusted them. The longer reply to that question entailed the response. It’s not my job to trust you, it’s my job to keep you alive.
It’s My Job to Keep You Alive
Yes, it’s true. The main part of my job as the mother of young boys, who turned into teenagers, was to keep them out of trouble and alive. Keeping them out of trouble meant giving the boys tons of chores. You can read about that in my write up on Children & Chores. I also made sure they had plenty of after-school and summer activities. Play a sport and have a part-time job during the summer. Don’t want to play a sport? Get a full-time job. No sitting around with time on your hands here.
I’m Not Your Friend
Most definitely. I’m not your friend. I’m your Mother.
I Don’t Care if You Like Me
It’s ok if you like me, it’s ok if you don’t. I don’t actually care what you think about me, my job is to parent you. And my job is to raise a good human. If you don’t like the choices I make, it means I’m doing a great job.
Empty Nest
Now that they are both in college and the nest is empty, I’ve had time to move away from analyzing all I failed to do, and look at the bigger, better picture. The boys are safe, happy, and living their lives as they wish to. For me, that equals successful parenting. Some success, since so much of life, is luck. We have had a lot of good luck in our child-rearing.
Reflections
When it comes to parenting, some things are in our control. When the boys were younger, my husband and I clashed a lot about how to raise them. I drove everyone around me crazy with my perfectionism around parenting, but that’s another story. Once they were in middle school we were on the same page which made our lives much easier. I don’t know what I would have done without Mr. Pantry. He is a strong man and a fantastic role model for our two boys, whom I love and adore, more and more as each day goes by. Although there have been some Challenges in My Life, this little family is the best thing that ever happened to me and I am incredibly grateful to be a part of it!
Your Parenting Challenges?
What are your biggest parenting challenges? If you’re an empty-nester like me, what did you do right, and what do you wish you’d done differently?
Mattia: Hello, thank you. First, my presentation will run for the next four hours, so I’m really pleased that you can stay here up to nine o’clock. No, I’m just joking. I will go very quickly, because I also have 20 minutes, possibly yes. You already played yesterday with the Apple TV, so I will skip some of the basic stuff. You all know what the Apple TV is. There are six models up to now. These models can be identified by a model number, and [00:34] model number that you saw yesterday. As always, in forensics, the first step is to identify what we have in front of us, and the model number, it’s quite easy to find on an iOS device – you can find it on the back of the device. Every model is with ‘A’ and four digits after. This is interesting to… so that you can understand what you can really get from the device.
Content originally published and Shared from http://perfectbath.com
Thinking about how long you’ll likely stay in your home can help you plan a universal design for your bathroom. This is beneficial to everyone in the family including the children and the elderly. If you have no idea where to start, here are some great tips:
Single-lever faucets When choosing a faucet, it’s important to keep in mind how people with limited mobility will use it. A single-lever design can be turned off and on with an open palm or a closed fist, which makes it the perfect addition to a universally designed bathroom. Source:BHG
Flooring that prevents slips Textured flooring in any location can help prevent dangerous trips, slips, and falls. Tile presents a variety of textural possibilities in the bathroom that can work for universal-design updates. “In showers, we like to cut the tiles in a two-by-two size so that you have a lot of grout in between to prevent slipping,” says Kelly. Larger floor-mat tiles with a bit of texture can also create more friction for walking. Source:ThisOldHouse
Ample space Wheelchair-accessible bathroom dimensions require clear space of at least 5 feet (60 inches) in diameter to allow a 180-degree turn. If space is at a premium, consider keeping the room open rather than compartmentalizing the toilet so that a wheelchair’s turning radius can be accommodated. Source:HouseLogic
Easy access Create an easy-to-use bathroom on your home’s main level. If your house has more than one floor, make sure an accommodating bathroom is located on the main level. That way, family members or guests who might not be able to handle stairs will have access to a comfortable bathroom, making your home more welcoming for everyone. Source:DIYNetwork
Grab bars Whether a bather is 6 or 60, anyone could use the security of a grab bar in the shower. Sleek grab bars can double as towel holders, and there are modern options that will complement the overall look of your bathroom rather than detracting from it. Source:HGTV
Take a look at our website and feel free to call us if you need help on planning your dream bathroom.
Cedar Ridge by Allaire Living and Headwater Living is a new townhouse development located in Port Moody. This project will offer a collection of 28 executive3 and 4 bedroom townhomes. Live in the heart of a thriving suburban neighbourhood with modern amenities including a flagship supermarket, access to the Evergreen SkyTrain line, and an eclectic cluster of shops and restaurants all just minutes from home.
by Götz Güttich Oxygen Forensic Detective is software that assists users to extract and analyze data from mobile devices, SIM-cards, storage cards, drones and IoT devices. It is intended to be used by law enforcement, special services, and corporations. We decided to test this tool in our lab to see what features are available and how it performs. The program allows the bypass of screen locks on Android devices as well as the import of various backups and device images for further investigation. What is more, the examiner has access to more than 60 cloud services, including all of the most widely used applications. Also, the software allows examiners to extract call details, analyze social connections, and see frequently visited places on the map. Read More
Magnet Forensics and Grayshift enter into an exclusive worldwide technology and distribution partnership. Magnet Forensics and Grayshift, makers of GrayKey, announce an exclusive global technology and distribution partnership that will allow customers in law enforcement to perform the most comprehensive investigations on iOS devices possible today. This exclusive partnership allows law enforcement agencies around the world to purchase GrayKey directly from Magnet Forensics. It comes out of a common goal to empower law enforcement agencies to do the important work that they do in protecting the citizens of their community.
Kira by Woodbridge Homes is a new 6-storey condo development located in West Coquitlam. This project will offer 116, 1, 2 and 3-bedroom homes, sizes range from 542 to 1136 sq ft. Live where life continues to evolve, with urban amenities, recreation, schools, and nature in the neighbourhood. A five-minute walk to SkyTrain and access to major highways quickly link you to Burnaby, Port Moody, and downtown Vancouver. Kira inspires you to live brilliantly. The development is scheduled for completion in 2021.
Five Road Richmond by Anthem is a new townhouse development located at No. 5 Road & Steveston Highway in Richmond. This project will offer a collection of 47 West Coast Contemporary 3 and 4 bedroom family townhomes enriched by public art and a private park, in the growing Ironwood neighbourhood. Enjoy living minutes from destinations that mean the most to you.
Amira by Alpha Beta Developments and Domus Homes is a new 6-storey condo development located in in the vibrant uptown neighbourhood of New Westminster. This project will offer 41 modern apartments, features one, two, and three-bedrooms homes, sizes range from 613-1,020 sqft. The development is scheduled for completion in 2020.
I frequently run Q&A sessions on my Instagram stories, and sometimes, I’ll get an inquiry that warrants a detailed response that goes beyond a 15-second time limit of the small amount of text I can squeeze into a respond. This question is one such example:
The more I learn, the more stressful I find programming for athletes. Any tips for this?
First off, I should acknowledge that this is an incredibly common problems for not only new trainers, but experienced coaches as well. The curse of knowledge is a very real thing that can lead to a lot of frustrated tapping on the keyboard as you write up programs for clients that really don’t require things all that advanced. Here are a five strategies I’ve found to help:
1. Identify the biggest rocks and circle them.
After I write up all my notes on an evaluation, I go back and circle 2-3 things that I view as the highest priority items. Maybe it’s very limited cervical range of motion, or brutal single-leg strength. If it’s a resting heart rate in the 80bpm range, maybe we need to hammer aerobic capacity. Regardless, I find that when you definitively identify and highlight the highest priority items, it makes it easy to get the ball rolling on the program and build some momentum in the “don’t sit in silence and overthink things” direction.
2. Think quality movement first.
When joints move efficiently (work from “neutral”), it impacts a host of other systems. You take longer to shift from aerobic to anaerobic energy systems strategies. The length-tension relationship is optimized to enhance strength and power. The lymphatic system works more efficiently to optimize recovery. Effectively, moving efficiently has a “trickle down effect.”
These downstream benefits are why we take so much pride in our warm-ups. They shouldn’t just get your body temperature up, but rather, they should also work to reduce bad stiffness and improve good stiffness. For instance, with a back to wall shoulder flexion drill, we’re reducing bad stiffness in the lats, scapular downward rotators, and lumbar extensors. Meanwhile, we’re establishing good stiffness in the anterior core, deep neck flexors, and scapular upward rotators.
3. Acknowledge that you very well may never use some of the tools in your toolbox.
If you’re working with post-pregnancy women who are just looking to lose their baby weight, don’t expect to use French Contrast Training. And, if senior citizens are your niche, your extensive knowledge of plyometric progressions probably isn’t going to have much of an impact (sorry, bad pun).
If you hire a contractor to fix something at your house, he rolls in with his toolbox, but isn’t emotionally attached to the idea of using a chainsaw, hammer, screwdriver, or any other specific tool. Rather, he matches the right tool to the job in question, even if it means all the other tools are unused that day. You have to be willing to recognize that a ton of the things you’ve learned over the years may, in fact, be completely useless for you.
4. “Batch” your programs.
Believe it or not, I have an easier time writing a program for a professional baseball player with years of training experience with us than I do writing a program for an untrained female. The reason is very simple: I write a lot more programs for baseball players, so it’s familiar and I have a lot of related cases from which I can draw perspective (“X athlete is similar to Y athlete, so I can build on the success I had with that athlete instead of reinventing the wheel”). For this reason, try to write multiple programs for similar demographics in the same sitting instead of breaking them out to different programming sessions. As a general rule of thumb, I never sit down to write a program unless I’m doing at least 3-4 programs in that sitting.
5. Build on the previous program.
Most of the time, when I write a program, I’m writing it right over the top of the previous month’s programs, as doing so allows me to contemplate progressions and regressions quickly and easily. Never, ever start by staring at a blank programming template!
Wrap-up
In closing, remember that program design is only as complex as you make it. When in doubt, simplify!
This post delved into programming strategies, but the truth is that our programming is just one aspect of the systems that make our two Cressey Sports Performance facilities what they are. In our upcoming Cressey Sports Performance Business Building Mentorship, CSP co-founder Pete Dupuis and I will pull back the curtain on these systems to help other gym owners improve their systems. Our next offering will be April 7 at our Jupiter, FL location. For more information, click here.
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Katrin Franke discusses her research at DFRWS EU 2018. Katrin: What I’d like to share with you is computational forensics – this is the field I’m working on officially, with the title for more than 10 years, unofficially the term was just not born I think more than 20 years. Using machine learning, pattern recognition, computational intelligence to advance forensic sciences; first, physical evidence, documents, handwriting, banknotes, passports, now the last ten years, digital evidence. Alternative title, ‘Artificial Intelligence in Digital Forensics: What is behind the buzz?’ And I’m saying this a little bit provocative, because currently, there are so many talks about artificial intelligence out there that I am getting sometimes really on what is promised and what expectations are raised. In my presentation, I would like to take the chance to give you a little bit more deeper insight. So, I assumed that 50% working already with this, but I also assumed that the other 50% are a little bit scared on what is coming next. Read More
BlackBag's premier computer forensics tool, BlackLight, will now filter images for threat categories through a partnership with the most trusted provider of offensive pictures and video recognition software on the market: Image Analyzer. With hundreds of thousands of images on digital devices, examiners have the daunting task of sifting through this slew of pictures quickly and efficiently. Techniques based on file size, date created, and hash sets are a good start, but are insufficient for the sheer volume of data examiners must sort through.
If the mission of police education is to prepare students to be liberally (broadly) educated, intellectually mature, ethically aware, and culturally sensitive, what happens when that doesn’t happen?
As a police leader, I championed the merits of college-educated cops and preferred them whenever possible in hiring and promotion. To me, educated cops mattered.
As I went about leading police departments for a quarter of a century, I never questioned how police were being educated. I had assumed that a 4-year college degree incorporated the same broad experiences and education I did when I was a university student. It is not an overstatement for me to say that my university education changed my life and made me a better cop!
Now, after teaching prospective police officers for the past two years I find myself worrying about something I had never worried about before — how and what universities are teaching those wishing to become police officers.
When I began teaching again I was encouraged by the values of the university and the mission of the criminal justice department which professed:
The Criminal Justice Department is committed to preparing our students to move successfully into criminal justice careers or postgraduate work as people who are: liberally educated, intellectually mature, ethically aware, and culturally sensitive.
Now, having left the university, I understand what Prof. Gary Cordner was talking about when he wrote the following article in 2014 in the Journal of Criminal Justice Education, “The Monster that Ate Police Education.”
“There isn’t a single U.S. university that can claim (with a straight face) to have a serious commitment or investment in police higher education. The typical undergraduate degree in criminal justice (or criminology) requires one or two police courses. It is a mile wide and an inch deep… This situation would be easier to swallow if it was still true that there is little or no scientific or academic knowledge base about policing. But the opposite is true… I am not saying that today’s police are ignorant or uneducated, but rather they’ve never been taught the knowledge base of their own professional field. And the fault is not really theirs. Higher education has failed them. In America, criminal justice is the monster that ate police education… Let’s get serious about teaching the police what we’ve learned over the past 50 years about policing”
Let’s do that. Let’s get serious about how we educate those who wish to become our police. Let’s make sure those who are teaching and preparing our police actually teach what they espouse:
To provide a broad education to their students.
To help them develop intellectual maturity.
To create ethical awareness in their students.
To internalize within their students a strong, cultural sensitivity.
These are necessary building blocks for educated police (and I might add to this group the understanding of race and racism, possession of high emotional intelligence, strong self-control, and awareness of the more negative aspects of police subculture).
Each of these is important to the career of a professional police officer in a free and democratic society. It is necessary that police candidates internalize these values during their university education — and before they enter the police academy.
Higher education must not fail those who wish to become our police and police leaders need to be aware not only of what is being taught in the police academy, but also in the university.
from Improving Police https://improvingpolice.wordpress.com/2019/02/18/education-can-be-disturbing/
Content originally published and Shared from http://perfectbath.com
Do you think Pest Control during a bathroom renovation is necessary? Well, it certainly is important. Often when we are doing a bathroom renovation we will find evidence of a pest infestation.The warm moist conditions are prone to many different kinds of pests.
Renovating spaces in your house increases the risk for pest infestation. This includes mice, ants, termites, wasps, and bees.The risk comes as materials are being stripped from walls, floors, and ceilings and opening your home to the outside world.The areas become open and vulnerable to pests that want to enter your home.
One of the favorite places for insects is where it there is moisture, humidity and food.That means a bathroom is perfect. When doing your bathroom renovation you may find those pests even when you didn’t know you have them.
If there has been a plumbing issue, you may just have drain flies.They come in large numbers and can breed inside drains that have accumulations of organic matter.Drain flies can also breed where water and decay exist. They will enter the bathroom thru the sewer main, a break in the line or perhaps dry drain taps that are not frequently used.
We recommend using Natural Pest Solutions for Pest Inspections at the start of a remodeling project to help protect your home from any pest invasion.
Ant Control during your Bathroom Renovation
Ants are attracted to areas of high moisture such as bathrooms. They are also attracted to scents coming from drains, stagnate water as well as hair that has been stuck in the drain. Once they find a food source for their colony they bring their friends.
Carpenter ants tunnel into wood to nest which will damage any wooden structure.This is a problem often found in bathrooms where wood is moist. This makes it much easier for the carpenter ants to tunnel and cause damage. Keep in mind carpenter ants like to nest far beneath the surface so if you use a store bought chemical you may miss some. Which means they are still nesting in your wood and come back to invade you nice new bathroom remodel.
Call Natural Pest Solutions.They are the professionals to call when you need ant control.
Mice control during your bathroom renovation
Mice are capable of entering your home through openings smaller than you would imagine. They can come through drainage pipes if not properly sealed. Mice enter through sink and bathtub drains as well. They can even find and fit their way through plumbing lines. And, they love to breed, making a complete infestation happen pretty quickly.
During a bathroom renovation, many of these spaces are opened and exposed.This is the perfect opportunity for mice to take advantage and find a nice cozy place to stay.
Natural Pest Solutions has the solutions to keep those slinky mice from coming up through the cracks!
by Chirath De Alwis Due to the rapid spread of internet use all over the world, email has become a primary communication medium for many official activities. Not only companies, but also members of the public tend to use emails in their critical business activities such as banking, sharing official messages, and sharing confidential files. However, this communication medium has also become vulnerable to attacks. This article focuses on email architecture and existing investigation techniques used by forensic investigators. Read More
I launched this website in 2006. Part of the initial crop of food blogs on the internet, it was the first grain-free blog to hit the mainstream. During that time I’ve raised two amazing boys, both now in college, and lived with a challenging neurological disorder, multiple sclerosis, sharing my journey with you.
The First Grain-Free Cookbook
During this time, I’ve also written three books for Random House, including the New York Times best selling low-carb cookbook, Paleo Cooking from Elana’s Pantry. My groundbreaking path has meant being the author of the first grain-free cookbook brought to market by a major publisher.
Birthing a Movement
On this journey, I’ve seen fans who made my recipes when going grain-free, and left comments here a decade ago, become forces far bigger than I am, which makes me very proud. Heading into my mid-50s, I feel like the mother hen of the grain-free paleo movement!
Testimonials of Healing
I’m amazed every day, by your beautiful stories of healing with my recipes. There are over 80,000 comments here and being with you in this community has been a gift. Sharing intimate struggles and triumphs with those of you who know the pain and suffering of food allergies and autoimmune disease, is a comfort and blessing. Your comments inspire me every day and I am honored to be on this healing path with you.
New Look, New Features
After all this time together with you, I decided to freshen things up here. I wanted my website to be every bit as user-friendly as the recipes I share. So I invested in a very talented team to redesign this website and provide you with the same great content in an even better format. We’ve also created a bunch of new features that I’m so excited to share with you!
Find Your Recipe
First, we’ve installed recipe filtering so that you can find exactly what you’re looking for. On a dairy-free, Keto Diet? No problem! Just go here! You’ll love the drop-down menus at the top of the site which will guide you to the custom diet plan of your dreams!
Health and Wellness
Another great feature? Easy access to my health and wellness solutions! Also at the top of the website in the navigation. Now you have my fantastic information on everything from EMFs to Clean Beauty at your fingertips.
Holiday Recipes Section
The holidays are a big part of my family’s life. I’ve now collected all of my holiday recipes in one section of the site for you. Cooking for Rosh Hashanah just got a whole lot easier! I have menus and recipes for other celebrations and festivities as well. You’ll love my healthy low-carb Christmas cookie recipes all year round if you’re a cookie monster like my boys are!
Nutrition Information
One of the most consistent requests I get is for nutrition information. I provide nutrition information for all of the recipes in my books. But, during the coming year, we will be adding nutrition information for all of the recipes on the website. Calculating this will take time and be a significant expense for me, but I know how important this is for you. We will be starting with the most recent recipes and going backwards chronologically through my catalog of creations.
Love Your Recipe
There are over 1,000 pages on this website and it is incredibly costly to host and maintain. Because of this we will be auditing the site this year and eliminating posts that do not have high traffic and engagement. What does this mean for you? If you have a favorite recipe and you want to see it stay, leave a comment letting me know you love it so that it makes the cut!
What Else Are You Looking For?
I hope you love this new design as much as we do! If we missed adding any features or you’re having any trouble finding your way around, leave a comment and I’ll be happy, as always, to answer your comment and help you out!
Having spent three decades in this field — and most of them as a leader — let me say this: we have yet to get it!
If we continue to send aspiring leaders to 3-5 day experiences hoping somehow the experience will be transformative and lasting. It won’t. Because that’s not how people change.
And the reason is few if any of these training efforts will have forgotten or overlooked one serious component — a significant period of hands-on, value-based outside COACHING!
Quality leaders can only be developed this way. Sadly, few organizations are willing to put the coaching-mentoring stage into operation. If an organization truly cared for the men and women they choose to be leaders they would not overlook this vital and highly effective step.
But it must be remembered that the content of leadership training must be value-centered and forward-thinking; that is, to define your organization’s core values and teach the best known methods of modern leadership.
We will find this information not in the station house but in what leading private.organizations are doing. In short, evidence-based, effective leadership.
The top-down, coercive methods of the past must be totally eliminated.
I have identified this New Leadership through my teaching on this blogsite. Use the search engine here to find it’s principles and practices.
I also suggest you get on YouTube and query Simon Sinek and his talks; notably “Why Leaders Eat Last.”
Have a good hunt and then think about how you can bring this style of leadership to your department and then make it stick!
Welcome to this round-up of recent posts to the Forensic Focus forums Which tools would you recommend for extracting data from iCloud? Can you help gostep to extract usernames from a FileVault 2 encrypted image? How would you work out when and how BitLocker was enabled on a Windows 10 machine? Discussions continue about how to define a scale of confidence for digital evidence. Can you help USMC85 with a research project for their degree?
Oxygen Forensics has released an update to its flagship product, Oxygen Forensic® Detective, introducing advanced features to support Parrot drone flight logs extracted from either an installed mobile app and even a physical dump along with the exclusive ability to extract and parse BlaBlaCar and CoverMe data. ENHANCED DRONE FORENSICS The nefarious use of recreational drones is already a part of many of today’s news stories. Keeping this in mind, we’ve introduced two new features in our robust drone forensics module – extending our support to now include Parrot drones and detailed parsing of DJI drone flight logs. Parrot drone support. Our prior releases have supported data parsing from FreeFlight Pro, the official piloting mobile app for Parrot drones. However, the new version now delivers an ability to import and parse Parrot’s flight logs extracted from either an installed mobile app and also a drone physical dump. Now investigators can see geo coordinates containing timestamps and metadata that includes: altitude, velocity, ground speed, Wi-Fi signal, battery level, current satellite numbers, and more. The extracted flight history can be visualized with our built-in Maps. DJI drone flight logs. The ability to import DJI drone logs has been a part of Oxygen Forensic Detective, but with this release, our JetEngine module will also support these valuable logs. Investigators now will be able to import DJI log flight logs and parse additional technical data, like drone acceleration, gyroscope and temperature details to name a few.
Joe Sylve discusses his work at DFRWS USA 2018. Joe: So, as [Brad said], my name is Joe Sylve, I’m the Director of Research & Development at BlackBag Technologies. I’m going to talk about some work that we’ve done to integrate APFS support into the Sleuth Kit framework. I was going to say that this might be a little bit of an awkward talk for me, but I’m not in a Santa suit, so I’m not going to say that anymore. Joe: But the overview here is that we’ve got pretty full support for APFS and TSK, but the awkward part is that I can’t give it to you yet. Yeah, boo. BlackBag has been very nice and agreed to allow me to release the work. It’s just going to be released “soon”, because our commercial competitors haven’t really come close yet. But I would say [crosses fingers] … six months? Read More
The Oaks West Coquitlam by Strand is a new 6-storey condo development located in a quiet family-friendly neighbourhood of West Coquitlam. The Oaks offers 1, 2 and 3 bedroom homes with high ceilings, spacious floorplans, and calm, beautiful interiors that create an authentic sense of home within the city. It’s a lifestyle here. A place created for living, the way you want. More than 28,000 square feet of welcoming indoor and outdoor spaces invite you to live beyond the walls of your home.
DLX on Third by Wertman Development Corporation is new condo development located just minutes away from downtown Nanaimo. This project will offer 181 units of gorgeous, modern living. Design. Live. Experience. Where urban form, function and affordability all meet. Space designed for you encompassing a crisp, clean, modern environment allowing the freedom to be yourself, surrounded by amenities you need and desire to make life easy.
Camden at the Falls by Aquilini Investment Group is a new single-family home development located at The Falls Golf Course in Chilliwack. This project will offer 47 single-family homes, sizes range from 1,343 to 3,266 square feet. Perched on the side of a mountain, your windows will open onto views that will inspire envy. Masterfully crafted, each spacious home will provide a perfect setting for rest and relaxation, or entertainment and enjoyment, with every detail considered.
Riverstone Place by Platinum Properties Group is a new 6-storey new residential building development located at 20 Barsby Avenue, Nanaimo. This project will offer 90 market condominiums, features 1- bedroom, 1- bedroom + den, and 2- bedroom homes located close to the waterfront and forested walking and biking trails. A short 20-minute flight from downtown Vancouver, yet with fresh sea air and an abundance of world-class recreation at your doorstep, Riverstone Place feels like a world away.
I recently received an email from someone asking if I could delve into how we approach summer training with our college baseball players. It’s a pretty loaded question, as we have to consider a number of factors in making the recommendation:
Is it a position player or a pitcher?
Is the highest priority getting bigger, stronger, and faster? Or is it getting as much game experience as possible?
Is it a pitcher who needs to make a mechanical adjustment or learn a new pitch? A hitter who needs to rework his swing?
Does the player have an injury history?
What are the player’s plans after college? Is professional baseball a goal and/or legitimate possibility?
What are the player’s geographic and fiscal constraints?
To attempt to remedy this, we’ve got a few options we employ with respect to college baseball guys and training with Cressey Sports Performance. Whether you plan to train with us or not, it should help you work through some options for your short- and long-term development.
Option 1: The Collegiate Elite Baseball Development Program at Cressey Sports Performance – Massachusetts
This will be the third summer in which we run this all-encompassing program at our Hudson, MA location. It’s a perfect fit for pitchers who need to develop a new pitch and/or improve their physiques and athleticism. It’s a 10-week program where players have a predictable schedule conducive to development. The guys train six days per week with a combination of throwing and strength and conditioning work, and we utilize considerable technology (Rapsodo, high-speed cameras) and incorporate classroom education sessions covering everything from nutrition, to sports psychology, to pitch design, to game preparation. We’ve routinely had athletes gain over 20 pounds and add 6-8mph over the course of ten weeks as part of this program. For more information, click here or email cspmass@gmail.com.
Option 2: The Collegiate League of the Palm Beaches (CLPB) or other nearby league –
The CLPB was co-founded by Cressey Sports Performance – Florida co-founder Brian Kaplan (“Kap”) when he saw a large gap in the college summer baseball market. All too often, players who really needed game experience would have to go to the middle of nowhere to get at-bats or innings, and those experiences would come on an unpredictable schedule and with lengthy road trips for away games. They’d often be miles from a good gym or even a solid restaurant, and host family situations were often not all that favorable.
To overcome these challenges, Kap and his team established a league in Palm Beach County, Florida, where teams had predictable schedules of 3x/week games. Most of the players train at CSP-FL 3x/week, have access to manual therapy, and receive nutritional direction. Plus, the host family and food options nearby are outstanding. It’s ideal for the athlete who wants to develop physically while still getting at-bats and/or innings on the mound – as well as some exposure in the process. And, it’s a good fit for players who feel like they’re a year away from being ready to play on the Cape. This league has seen plenty of players from SEC and ACC schools, and also has included some rising college freshmen. To learn more, check out www.clpalmbeaches.com.
I should not that we have also regularly trained athletes participating in several leagues – the Futures League, New England Collegiate Baseball League, Park League, Yawkey League, and Cranberry League, and Central England Baseball Association – located in the greater Boston area. Effectively, we meet you “where you’re at.” You can email cspmass@gmail.com for more information on that.
Option 3: One-Time Consultations at CSP-MA or CSP-FL
We also see many players who come to one of our facilities for 2-3 day stints to get assessed and receive distance-based programs that they can utilize while playing in various college leagues in other parts of the country. This is particularly common for players in the prestigious Cape Cod Baseball League. Most of the teams are a 60-120 minute drive from CSP-MA, so players will come up in the morning or on an off-day. Over the years, we’ve seen a lot of big name eventual draft picks who have taken advantage of this proximity. Travis Shaw (Brewers) and Walker Buehler (Dodgers) are a few CSP Cape League visit alums, as examples.
As I noted, we also see a lot of one-time consultations in May and June at both our facilities for players before they head off to summer ball. Our goal with one-time consultations is to teach you as much as possible about your body in a short amount of time – and get you set up with safe, effective program you can execute from afar.
For FL, please email cspflorida@gmail.com, and for MA, please email cspmass@gmail.com.
Option 4: Just train.
Sometimes, a player’s workload during the season is high enough that the best move is simply to shut down baseball for the summer and instead focus on building the body. To that end, we often have athletes move to FL or MA just to train. On the pitching side, I think that any pitcher who tops 100 innings on the mound in the spring season ought to nix summer ball and instead use the summer to get the body right. And, of course, injured athletes may use the summer to get healthy and prepare for the fall.
For FL, please email cspflorida@gmail.com, and for MA, please email cspmass@gmail.com.
Of course, every situation is unique, so if you have questions about your specific case, feel free to email us and we’ll work through the decision with you.
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from Eric Cressey | High Performance Training, Personal Training http://bit.ly/2RVF10o
Content originally published and Shared from http://perfectbath.com
Sweating a lot during an infrared sauna session is undeniably relaxing. But there’s actually more to it than that. Learn more about some of the reasons why having a good sweat is important as you read below:
Detoxification If there’s one thing that sweating is good for, it’s detoxification. Beyond juicing and other fad-type cleanses and diets, sweating is the number one most efficient way to eliminate toxins from your body.
Sweating flushes a wide range of potential pollutants from your body, including alcohol, cholesterol and certain types of salt. It also banishes many other chemicals and compounds which can otherwise accumulate inside you and create all sorts of trouble. Sweat is the conduit by which these nasties are expunged from the body. Source:TheAlternativeDaily
Eliminate zits “When you sweat, your pores open and release the grit and grime that has built up inside of them,” says Whitney Bowe, MD, a dermatologist in Briarcliff Manor, New York. Caveat: Don’t just sweat and go. All of that dirt from your pores accumulates on the surface of your skin, so aim to wash your face three times a day, especially if you are constantly playing sports or working out. Source:FitnessMagazine
Protect kidneys Sweating limits the accumulation of salt and calcium in the kidneys and urine, which can reduce the risk of kidney stones. In addition, more sweating increases thirst, which may lead to greater water consumption. The more water goes in, the less likely it is that kidney stones will form. Source:Fix
Antibacterial properties Dermcidin is an antimicrobial peptide with a broad spectrum of activity that is expressed in eccrine sweat glands and secreted into sweat. In the average healthy person, research shows that sweating leads to a reduction of viable bacteria on your skin surface, which may lower your risk of skin infections.
In fact, one study suggested that people with atopic dermatitis, who have recurrent bacterial or viral skin infections, may be lacking dermcidin in their sweat, which may impair the innate defense system in human skin. Source:Fitness.Mercola
Having your very own sauna at home means unlimited time for relaxing and detoxification. You can even invite your friends over for a spa day. If you don’t have a sauna yet, feel free to call us today for more information!
Photo by Renee Verberne on Unsplash
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Having spent three decades in this field — and most of them as a leader — let me say this: we have yet to get it!
