Thứ Ba, 31 tháng 1, 2017

Youtube daily Jan 31 2017

I had been introduced earlier, but my name is Uno and I am the president of Nouvst

Which is a body change personal gym

Thank you for having me today

Thank you

Let's get started then, first, I would like to start with a quick introduction of myself

What I have done in the past

And, after this, if you have questions or things you would like to ask about your body in your daily life

Or if there are general questions you would like to ask

At the end, we've also invited our staff today

For a few minutes, we would like to do a simple demo on how to improve our bodies

Thank you for coming today despite your busy schedule

Let's get right into it then

In 1999

I worked for a big sports club called Konami sports for 15 years

15 to 16 years

Until a little part of this year, I was working there

Has anyone heard of Konami Sports Club here?

I'm glad to hear that

They have about 200 branches, and I worked as an instructor

I started when I was 19

Starting out as a part time, and I became an employee after

I specialized in studio exercises and dance

I may not look it, but I did teach dance exercises

And, bicycle exercises, some of you may be familiar with feel cycle

There are bicycle programs, it isn't exactly feel cycle, but other bicycle programs

These are the programs I handled

And starting in May this year

I opened my own personal gym, a gym that specializes in personal training

That is about my career

Within these experiences

I also introduce myself as a body builder

The reason I started body building

Is because of my twin brother

As you can see in the picture

By the way, I am the one in the left

The right is my younger twin brother

We both worked at Konami sports for over a decade

At the end, we were both in the same store in Musashikosugi

I entered the industry around 2 years earlier

After my brother joined

My brother started body building first

When I started, there were some who were body building

I had an image of them wearing short pants

It wasn't a good impression, so I couldn't find interest in it

But my brother

In 2011

Joined a contest that's become famous for Nakayama Kinikun and Kasuga from Audrey joining

It's the contest called Tokyo Open Body Building Championships

It is sort of the gateway to success for newcomers

My brother, took part 2 years ago in 2009

And out of the blue, he won the competition

And as the fate of twins had come

The people around us started saying that I could do it too because I was the twin

The typical path of the case of twins

There was some time apart

My brother joined in 2009

And 2 years after, in 2011, after avoiding it for sometime

I eventually failed to completely avoid it, I joined the competition in 2011

I eventually was able to have results that proved we were in fact twins

In that year, in the same Tokyo Open division

And, there is also the different weight divisions

In weight divisions in Tokyo, it is in the top classes of competition

I joined them one after the other

And luckily, I managed to win

I started body buildin gin 2011, and in 2012

In body building, the biggest competition is called the All Japan Championship

With divisions other than this, once you win you cannot take part in it again

So, every competition you win levels up, this is the challenging part of it

I kept doing this in a year

In 2014, in "Japan Men's Physique Best Body" which has now become popular

What is different from others is that you have to wear this surf pants

I thought that this would be alright, so I joined it for the first time

From the first All Japan championship

I finished in the 3rd place

Last year, I also took part in the Asian championship

This is the list of contests I've taken part in

It is quite extreme

Compared to those who do not body build

There's a preparation period for the competition, with food and training

There is an extreme difference

By doing this, it spreads my perspective

When I train people on their diet and health maintenance

It really broadens my perspective and knowledge

In this way, I think it was a good experience

With food intake

When you think about the food that body builders eat, what comes to your mind?

Eating a lot of protein

Of course that is not wrong

We do put protein at the center of our diet

Having a balanced food intake is a body builder's diet

Basically, food

For normal people, it may be too strict

For people who have been on diets

It may be a little less strict, and the variety of choice have also expanded

This is something I learned from experience

In terms of the training, it is mostly muscle training

Has anyone here done muscle training before

Muscle training, I think for most body builders

In a week, the days that they do muscle training at the gym is

About 5 to 6 days a week, so that's almost every day

It may be different for people who do normal training

So, they go into the gym, and spend about 1 hour to 2 hours

And, they only work on one part

For example, if it is this arm, they will only do this arm on a particular day

In a week, they are able to train their whole body, this is the kind of training they do

It may be unimaginable for some people

For non body builders, it is not a practical way

There are also many happenings at the competition

Because these trainings can be very strict

So, it might be best to

Get right into the topic that everyone can relate to

Off season, currently, it is the off season

During off season, just like everyone else, we would eat anything and everything

We would also go out and enjoy drinking

Just like everyone else

Just because one is a body builder

It doesn't mean that they are any different, they aren't much different

I would like to take a quick survey

If there are questions or concerns related to it

I would like to help resolve them

So, let's start

We will write down all your questions on the whiteboard

If you tried going on a diet but didn't see results

If you have anything to ask about your body

Please let me know if you have anything

Yes

How much should I control carbohydrates

Do you currently control your carbohydrates?

A little

Let's put carbohydrate control

I'd like to take out some questions that gets asked

And, guide you through using those

Question

My weight fluctuates within the day

I weigh myself once a day

The following day that I eat a lot, for some weird reason my weight is lighter

So, let's put this as the second one

Are there anymore?

My gym trainer often tells me to take protein

In my case, I am worried about chemical additives

How much of artificial things including protein affect our bodies?

Especially when it comes to chemical additives

Do you mean with protein?

That is very specialized

There are quite a few, right? Within those variations

Are there anything else?

I often go to the gym, and I eat a lot

I go to the gym a lot, and I eat a lot, and I take protein too

But I can't seem to gain weight

Hard to gain weight, okay

How thoroughly do you train?

Do you mean in my case?

Yes

And, generally, what is the standard

I also join contests

I work out 5 to 6 times a week, and I lift pretty heavily, but I have a hard time getting muscle pain

In actual, I am becoming bigger, so it might be that I am already used to it but

I am having trouble figuring out if I should put more load into my work out

By the way, what contest do you join

Summer Style Award

I see, that's a pretty high levelled one, fantastic

Are there others? Yes

Sorry, I assume the best way is to go to the gym and train

But, is there anything that can be implemented within a daily life

I think there might be a lot, but if there is something that you recommend, I would like to know

In your normal day to day

Something that you can implement in your daily life

If there are other things that can be done aside from the usual walking and climbing up the stairs

By the way, do you have a particular physical goal in mind?

For example, if you want to improve a stiff shoulder

It could be weight loss

Well, I think both

Both

Is there anything else?

If the goal was to lose weight, what is the ideal ratio for aerobic exercise and muscle training?

It is a bit similar to the question earlier, but if I were to gain muscle, is it best to do aerobic exercises or not?

I think that might be losing weight while still maintaining bulk

That's a very hard-core question

How to lose weight while maintaining bulk

Let's look into each of this

So

First of all

Lately

It has become a fad

To debate about whether carbohydrate control is good or bad, extreme carbohydrate control

It is done even in big personal gyms too

When it comes to diet, there are various ways to do it

If you ask simply if it is good to control or not

Of course, people who do commit to carbohydrate control

Do lose weight and see results

The principle behind this has something to do with the term Ketone body

What this is is, by limiting your carbohydrates

The Keton is released

This has extreme effects in burning fat, simply put, the principle is

When extreme carbohydrate limitations are made

It will be very good for those that can stick to it

Because carbohydrates are simply energy that we use on a daily basis

Energy is converted extremely quickly

These are bread, rice balls, and such foods

Here we have fats that are said to be used for energy, but it is seldom used

By putting extreme limit to carbohydrate intake

The theory is that the Keton is released and it uses the fat to be converted to energy

If you ask whether it's good or bad

When it comes to basics of diet and muscle gain

If it works for you then that's great

But the ideal is to not do anything extreme to avoid rebounds

When I say extreme, when you completely cut carbohydrates then that is quite extreme

It would be very hard

Then when you go back to your old diet

Since there is a large difference

There is this thing called the glucose level when talking about carbohydrates

By consuming carbohydrates your glucose level shoots up

So, if you don't consume any, it goes down, this creates extreme changes

Making the probability of going on a rebound is very high

On the other hand, if you consume a lot of carbs your glucose level goes up, and this is what happens on a normal day

Of course, if you lose this, it would be very hard

So, when I say do not do anything extreme

It is because it is best not to create a gap between these two

I've looked through the diet of many people for the past decade or so

I've witnessed that the probability of success is much greater

So, there are people who can stick to this kind of diet but

There are many that rebound from this

It restricts so much calories, so when you cut your carbohydrates

The diet allows you to eat fat

But the calorie cut from restricting the carbohydrate intake is about 4 calories for 1 gram

So, in one bowl of rice, that is about 200 calories

If you don't eat it for a long period of time, this will reduce the calories

Then, when you try to put that back, the calorie intake simply goes over

Calorie intake and calorie out are the basics of diet

All types of diet boil down to the basics

So, if this simply increases, it will keep increasing

The most effective way not to rebound is

Not to reduce the muscle weight

Of course, when you intake calories, fat intake also increases

And as long as you don't lose the muscle weight, when you want to lose the body fat again this will help

The muscle is like the engine in a car

If the engine is big, when you run the car, it drinks up the gasoline

Gasoline is the energy source

But when the engine is small

No matter how much you run the car

It will not consume the gasoline, because it's a fuel-efficient car

For humans, it is better if it is a gas guzzler

So, it was also mentioned in the question earlier but

The ratio between the muscle training and the aerobic exercise

Even if you do a lot of aerobic exercises

If you do not have muscles, the calories will not burn as much

So, the base is not to lose muscles

When you think about it, going back to the topic earlier, if carbohydrate restrictiion is

Good or bad

Not doing something extreme

Is the best way to continue in the long term

When you see it as it is, it may be good when you want to lose weight in a short period

This is something you can do

There are many theories on this

Is everyone alright?

There was a question about the fluctuation of the weight within the day

When it comes to food intake, is it mostly similar menu and the same amount?

I do cut out rice often in the week

When I tried to eat rice for a day

The following day, my weight reduced

And, the following day, when I eat meat more than usual, my weight had gained

I am confused because I lost more weight when I ate more the day before than on days when I cut carbs

When it comes to weight changes

There are simply patterns, one is increase in body fat

And there is also water weight

When you drink 500 grams of water, you can gain 500 grams of water

So, the fluctuation in weight is normal

There are great fluctuations within the content of your food

One is the water consumption

To intake a lot of water means salt

It is salt, so when you consume too much salt

The water is absorbed into the body

Simply put, the effect is edema or swelling

Especially, for those who work in Google, you are on your computers

The time you spend sitting down is very long

It affects the lower part of your body very much, and it builds up the swelling in your lower body

In addition to this, I also had some of the food served here

You can eat a lot during lunch

Compared to preparing food by yourself, the amount of salt is comparatively high

If you do not control it, to be honest, the salt is very high

The ideal is said to be 4 to 5 grams a day

When you eat out and eat obento from the convenience store

When you consume these, without a doubt you consume 3 to 4 times more of the required amount

When you drink water normally, the water will refuse to flush out of your body

And this will add up to the your weight and pile up

But with in this amount of food, even if the amount of food does not change

When the level or grams of the salt in the seasoning goes over, this also happens

And, since you do desk work for long hours

This would be one of the final reasons

There is the way you sit down on a chair

Depending on the way you sit and your posture, your muscles stiffen

When you work on your computer for a long time, that's is why there were people that had troubles with stiff shoulders

Sitff shoulders occur because the muscles are stiff

Humans have blood vessels

And blood runs through this

When you are on your computer for a long time, our head that usually weighs 5 kilograms

This 5 kilograms leans forward

The weight of this is constantly on here

Then, this part here will be on a constant muscle training using your head

When it stiffens, the blood vessels underneath your muscles

These blood vessels are basically a tube

It crushes it, and as a result the flow becomes bad

This also stops the water from flushing because it crushes the hose

If the flow is bad, it also affects the emission of body waste that

Allows a good blood circulation

If this stagnates

The body fat does not increase but the body weight does increase

On the other hand, if you sweat a lot or if you haven't consumed as much as salt

This would be adjusted

When it is flushed out the body, there are cases that it reduces the weight, it could be this fluctuation

It is very less likley that you will lose 1 kilogram of body fat in a day or 2

To gain 1 kilogram of body fat, that would be about consuming 8000 calories

Is that 8000 kilocalories?

Yes, kilocalories

Can you eat 8000 kilocalories?

I think it is quite impossible

Then, there is also the calories that you burn in a day

A normal adult burns through about 100 calories a day

No matter how much desk work you do, or how much you don't move around, you will burn 1000 calories

When you think about this, a diet that will give you over 8000 calories is impossible

If this goes on a long period for about a week or 2, it builds up, a kilogram increase is possible

But, fluctuations on a daily basis is mainly from water

In controlling water, salt takes up the biggest part of it

I think that is what is happening here

Let's see the next question

Including the suppliment BCA and other chemical additives

To be honest, chemical additives are not good for you

There are many discussions on this but

When you are on a diet, because you do not want to take in calories

The zero calories that you intake in your diet

Includes aspartame and other synthetic sweeteners

But when you think about it in terms of health, it is not good for you

Suppliments such as BCA are often consumed

But BCA is basic amino acid and has a sense of bitterness

To control the taste without adding calories

Most suppliments have them, especially foreign made ones

I would not say it is extremely bad for you

But, if it is just a normal diet, or if it is for health maintenance

You might not need to worry about it too much

But if you compare not taking it to taking it, to be honest

It is not something that is completely healthy for your body

But there is no need to avoid it all completely

If you are very sensitive about these things, there are additive free products being sold lately

It is becoming quite popular, so you can choose to use those

I personally think that there is no reason to be that strict about it

Are we good?

After this, is about not being able to gain weight even after muscle training

By the way

How is your stomach now?

After eating, I feel full

What I am concerned about is that, I eat a lot, but I cannot consume enough

The required calorie intake and such

How is your bathroom situation?

This is quite important

The reason why you do not gain weight is, when you eat a lot, train a lot, and eat more

The food becomes nutrients to your body and especially becomes an ingredient for your muscles

The main source is protein

Is this food being absorbed

And what is most important is wether it is being used as an ingredient to make muscles or not

In figuring this out, the most easy way to decide is

Your bathroom frequency

If you have diarrhea, it means the nutrients are not being absorbed

Do you have diarrhea? Are you okay?

I thought it might be the supplements

It is not the supplements

But the it is about the intestinal environment, when you try to get bigger or you try to eat a lot to gain muscle

When you consume alcohol, things that you do to worsen the intestinal environment

This would also be consuming too much oily food

The intestines end up not functioning

So, when it consumes a lot all at once, it would not absorb it

No matter how much you eat, if it does not get absorbed, this means that it has not become the muscle's ingredient

So, the first thing is, to improve your weight gain

And, this can apply to all of this

It applies to health maintenance, diet, and muscle gian

With the intestines, internal organs, especially the intestines, it is important to make them function welll

How this works is

I will explain this after we answer all the questions, so please wait for that

The training load and muscle strains

Even after training, not experiencing muscle pain

It is hard for me to get them

This also has the same answer to the previous question

There are actually a lot of people who have the same problem

Most people have this problem

The biggest cause of this is

Do you work on the muscle training maching? Do you do free weights? Or is it a mixture?

I do both

Both

The reason you do not get muscle pain is that, it may be that the way you exercise is wrong

But most likely it isn't the case

The biggest cause is the position of your bones

Is not good

Simply put, there is a strain there

It means that your body is not moving the way it is supposed to move

The cause for this is your lifestyle and your work lifestyle

And, as we mentioned earlier, it is also related to the proper functioning of the intestines

There are many who do not get muscle pain anymore

I have been in this industry for 15 to 16 years

When I started out, there were rarely people who did not get muscle pain

There was no one

Now, there are so many

What is the part of your body that least gets muscle pain?

My back

Your back

There are many who do not get muscle pain in their back

And, lately, there are a lot that do not have them on their chests, and the fornt of their arms

The reason for that is because of desk work, computers, and smartphones

Smartphones, we use smartphones very much, and the position of our bones have changed

I assume that you work on a sitting on a chair

For not being able to see the results in training or see the results in dieting

It is because of the strain, but there are 2 major parts

It is the scapula (shoulder bone) and the pelvis

If this is in the original position, the organ's functionanilty also increases

The easiest way this would collapse is when you sit down

When you are seated, your pelvis is position like this

So, your ischium does not stand properly

Either way

Oh, that is the typical sitting position I am talking about

But, we do end up having this position

When we sit for a long time in this position

Our pelvis tilts to the back like this

When it tilts backwards, this part becomes round

Then we have our head that weighs about 5 kilograms

This posture, and you are on your computer

What happens is, the weight of this goes to here

The position of your shoulder goes forward, and you have a hunched back

When this happens you will get stiff shoulders

When you do this for a long period of time, it becomes stiff here

When it gets stiff, of course your blood does not go up, so you start to get headaches, and your neck starts to hurt

These are the symptoms you get

On top of that, if your pelvis tilts backwards like this

You get stress here, and the power of your upper body goes out and keeps going outward

Your belvis starts to spread and spread to the sides

When this happens, the bones on your feet, the thigh bone

Starts to open outward

Then, your pelvis opens

Your internal organs, since your pelvis opens up, it starts to fall down

When it falls down, when the organs were initially in this position, ends up being here

When the functions deteriorates, it stops running

So, we change this posture

This is where your shoulders should really be

On top of your shoulder bones should be the head

Your hip should be parallel to your hip, and this is called the neutral position which is the right posture

Let's try it then

Isn't it hard?

It is hard

If it's hard to maintain this posture and keep your backbone's position

This means that your torso's muscles that maintains this posture is weak

As mentioned earlier, the muscles are the engine, so if it is weak

When tour muscles gets weaker and weaker, your metabolism deteriorates

When you get into this bad posture, the flow deteriorates, and it further worsens

So, if you fix this posture, your intestines will also start to work better

If you don't work on improving this, your muscle training will also not become effective

So when it comes to dieting, gaining muscle, or simply maintaining good health

The conclusion is all the same

The only difference between a body builder and a normal person on a a diet or in maintaining good health is

The volume in the things they do

The number of reps they do and the weight

But the way they do it is the same

What is most important is to correct the body's strain

In the office, standing desks are recommended these days, what do you think of this?

Standing desks are also

Can you stand please

When you stand for a long period of time

You would naturally lean towards either side

If there's a counter in front, you may also lean on it

You can sit down on a chair in the right posture with ease

This is sold on the internet for about 800 Yen

If you have the desk like this

It might not look so good but

Get as close as you can to the desk and your elbow should be

Imagine that the desk is here

And as much as possible

The elbow must be lifted but attached to the desk

As much as possible the ischium should be straight

I think it is hard to grasp how exactly to let it stand straight

You would need the ball here

Can you stand up first?

There is the part that hunches, so you would need to put the ball where it hunches

This is the backrest

In this state, you would lean on the ball when you're sitting down at work

It automatically sets the line here correctly

This chair might be different, but an office chair may be more like this?

I think it stands here more

Then it fits right in

In this position

If you have had bad posture for a while

This would collapse

To know whether the proper posture collapses, the ball will tell you if it falls

If the ball falls out, it means your posture is not correct

You must be able to sit with letting it fall to improve your posture

You must start fixing this first

The reason why your back training doesn't work is because you work on your computer in this posture

Your shoulder bones are like this

When you are on your computer a lot, it becomes like this

With a hunchback, your shoulders come forward, and your shoulder bones is in this position

In this state your back is

This gets slightly technical but

It is this kind of movement, when you do a lot of pull down using your upper body

It has to be this kind of movement

If you have a hunchedback, it will not move when you have your shoulder bones straight like this

You have to start setting it in this position

Or else, no matter how much you train, you will not get muscle pain

It means that you are not able to use it effectively

It doesn't mean that your way of doing it is wrong, but it means that your shoulder bone stands the wrong way

It is the strain in your body

When you start fixing your posture, then you will start to get proper results

Their women especially, their pelvis opens easily

It must be tucked in properly and the shoulder bone should be in the proper position

While you do your training, it is something that actually doesn't get much attention

It is the most common cause of why you don't get muscle pain or your training isn't effective

Can you demonstrate how the elbows should be again please?

Your elbows must be attached to the desk properly

Do you use a mouse?

You don't. It is better if you don't use one.

Usually, the shoulder of the hand that uses the mouse tends to lift up like this

When your elbow lifts up, it means that your arm, though it isn't that heavy

If you keep this for 3, 4, ,or 5 hours

You will use your arm as weights, and it is the same as training it

So, this part gets really stiff

Both sides should be the same height

And you put it on the desk so that you don't use your arm as weights

As much as possible

Put your chair closer to your desk

In the standing posture, it is the standing version of it

The shoulder bone should be aligned to the pelvis and it is ideal if it can be performed in this psoture

So, if you have your computer on a counter

The way you can improve your posture is to

Go very close to the counter

Are we good?

How about using balance balls?

There are many who use balance balls

But balance balls are unstable right?

When you are supposed to sit down with your ischium and both hands aligned

When you get on the balance ball, it becomes more unstable, and contributes to the train

It would contribute more to the strain

With the unstableness of the balance ball

To eliminate the unstableness, it uses your core, often called the core training, and it helps to strengthen the core

By doing this and having your lower body unstable

It makes something that is already strained, more strained

I don't think it is very good for you

If you use it in core training, then that would be fine

If the pelvis isn't positioned well, and it is opened, then your organs will keep going down

More and more, especially for women, the flow to your lower body will be worse and worse

It is cycle of edema

So, as much as possible, I think it is best to avoid balance balls

I've been doing it for 5 to 6 years

5 to 6 years?

You might have spent 5 to 6 years strengthening your core

But if you don't keep this aligned, in the end

As we mentioned earlier, the foundation is to make the blood flow better, and better the organ's function

The most important is to eliminate the strain of your frame

I think you should go back to using a normal chair

Going back to the training load not being effective,

What you can do is, work on pre trainings before the actual training

Work on the normal frame, but since it is hard to put it back by just posture

For further ways on improving, I can do a one-on-one consultation on that

It might take more than an hour if we do it here

Let's get to the next one on exercises you can do on a daily basis

In everyday life

Of course, it is best to do muscle training and the like but

In your lifestyle, I assume you spend the most time at work

If you can work on the things we talked about today, then that is the best thing you can do

In addition to that, if you have time, then you can work on muscle training and your diet

The fundamental, since working takes up most of your time

If you utilize this time well, then you can continue it for a long time

Training usually takes 30 minutes to 1 hour right?

Since the time you spend at work is longer

It is best to make the most out of this time

More than thinking of running more or training

It is more effective to try and get your lifestyle right, correct your strain for better blood circulation

Are we good?

Now let's look at weight loss in a short period

Who asked this?

Have you tried losing weight in a short amount of time?

I think it is fascinating, but I've heard stories that they rebound after that

I wondered if you had to do it properly whether you had to continue doing it

In short term diets, for example

If you need to lose a certain number by a certain date

Then, you can simply calculate it by tracing back

As I mentioned earlier, diet is about calorie in and calorie out

For example, if you need to lose weight after 10 days, that's a very short time though

If you need to lose 5 kg by then

As we talked about earlier, losing 1 kg of body fat is equivalent to 8000 calories

So, that would be 40,000 calories

If you need to lose 40,000 in this short period

If it's 10 days and you match your goal to that number of days

You will need to account the balance, and you have to burn 40,000 calories in 10 days

How you do this is thru food restriction

For example, if it is very short, food restriction is not enough for burning calories

If it is not enough, the only resort is aerobic exercise

The shorter it gets

The more things you need to do to match the numbers

It may not be enough by simply controlling your diet, or with base metabolism

When you think about this, the short term diet puts on a lot of stress

It puts on a lot stress, so if you ask whether its good or bad

To be honest, it has risks of rebound

If you are able to continue

The restrictions during that short period, then you will be able to maintan it

But because you are doing it in a short period of time, it is very hard

It is hard so, the rebound rate increases too

And, when you lose body fat in a short amount of time

Basically, as the theory goes, when you lose 1 kg of body fat, you also lose 1 kg of muscle

Your body fat burns in a short period

But at the same time, your muscle also reduces

So, what they say about needing to train muscles while dieting is

What they mean is you need to avoid also burning the fat

Another purpose is to put muscle to increase your base metabolism

But it isn't that easy to gain muscle

Especially for women, regardless of how hard they work out, the female hormones come first

They do not get as much muscle

So, when it comes to muscle training during a diet

You have to lose the fat without losing the muscle

This is because of the theory that losing 1 kg of fat will lose 1 kg of muscle

And the priority is to stop this as much as possible

So, when doing this in a short period

Even if the body fat burns at a high speed, the muscle is also lost very quickly

When this happens, when you go back to your old diet

When only the calorie increases, and the muscle stays the same at low level

This becomes the most risky rebound

This is when losing weight in a short period of time

It shows very quickly, so as much as possible

Even if you do it at a fast pace, it should be at least 1 kg a week

The best way is to not put stress on yourself

Try to lose 1 kg to 2 kg in a month

And, ideally, you are able to do this reasonably

I think it depends on that person's body fat too

Is this okay?

Let's talk about the ratio of muscle training and aerobic exercise

It relates to what we talked about earlier but

If your goal is to diet

Putting a little aerobic exercise will not let the figures balance out

If you are not able to lose weight by controlling your diet

You can use aerobic exercises to lose the number up until the goal date

As I mentioned earlier, in an aerobic diet, it is often said that fat will start to burn after 20 minutes

But at the same time, the fat keeps burning

Your muscles are also burning off

Muscles are made out of protein, and this is used as energy

To run and walk

So, as much as possible, for those who want to diet efficiently without rebounds

You should not do aerobic exercises as much as possible

You might often hear people say that running will help you lose weight which is true

But when you continue to run, you will also lose muscles with it

When I was training for the contests I mentioned earlier, I had 2% body fat

I did not do aerobic exercises even once

When the figures didn't match

I would not do aerobic exercises but I would go to a bedrock bath or a sauna to burn off the calories

These aren't aerobic exerises so

I would not lose my muscles

There are those who take BCA as mentioned earlier

When you perform aerobic exercises

Instead of drinking water, there are people who drink VAAM or fat burning suppliments

Other than that, there is also BCAA for muscle energy

There are suppliments to avoid degradation of the muscles, and these may slightly help in prevention

Your muscles cannot be in a catabolic state all the time

It must always be in an anabolic state

If you do this, you will not have to lose muscles

As for the ration, ideally do more muscle training

And lessen the aerobic exercises

Is this okay?

Now, let's get into losing weight while maintaining bulk

That is a very hard core question

In maintaining muscles while still losing weight

As we talked about earlier, when you lose body fat your muscles also reduce, this is the theory

This may get a bit technical but

You have to consume protein in your diet, and this is a fundamental factor

When you lose weight while you maintain bulk

How much protein do you take?

About 3 times

Times 3, you take a lot

You have to at least take that much

At the same time, how do you take your work out drinks during training?

I started with drinking BCA

And, after a little while, I changed to HMB plus EA

That was lot of alphabets

Does is decrease with that?

For the recent contest, I think I was able to maintain it

But I still felt like it went down a little especially around my bottom

I feel like the bulk went down a bit

That means the weight you put on your bottom is not enough

Because you lost fat on it

I was able to keep it up to a certain point, but at the end I went down 3 to 4 centimeters in size

Our muscles are made out of 70% water

It is best not to cut out carbohydrates too much

But, when you do take it calories come in

If the calories pile up, the fat will not come off

So do it moderately

So, in your workout drink during training, do not forget to put carb drinks

Make sure to consume carbs before, during and after training

The fundamental is to include carbohydrates

And, this goes back to our discussion earlier

When you think about carbohydrate restriction, it is not very effective

There are many opinions on this, but that is was I think

But if you do not limit it, it will not come off

You can lose it through diet control

But you have to take carbs before, during, and after your work out

Bulk maintenance is

To put carbs in what is called the golden time where you can work out very hard

What I had a hard time with was

When I train during the day time, I take carbs after and during training

But since I have a day job, I usually train late at night

I usually finish at arounf 10 at night

I get a bit worried about taking carbs during this time

I think that is why I hadn't taken as much carbs at night during training

During training?

Yes, when it is at night

Do you train at night often?

Yes, very often

If that is the case, if your training fits in that schedule it is a must for you to take it

Make sure to take it before, during, and after

Regardless of when you fit your training in, you have to consume it

I think it is common for everyone to want leave as much weight as possible

This is a must

It is less likely that you would gain body fat from it

Is this okay?

Are there any other questions?

Regarding the load of training

For normal people performing muscle training, is there a number of reps?

A minimum and maximum that we should do?

For normal people, in terms of reps, what is standardly being said is

The standard is

You can do as many reps as you want

Is your goal to gain muscle?

If it is to gain muscle, they say that 6 to 10 time is a good number

The logic of setting a number of reps is good

But when you set a number of let's say 6 to 8

Let's say 60 kg benchpress

When you set a goal

You will continue to do it, until you reach it

When you are able to do this, of course your muscle gains

When you try to achieve this goal

You do not pay attention to your form

So, it is best to come up with a certain number of reps you want to do but

What is important is training your chest or your legs the correct way

To put load on the left and right equally

It is good to have an idea of how many reps you will do but

What I do is about 10 reps

With 10 reps, at the beginning I would do 100 kg with 10 reps

On the 2nd set, it will decrease naturally

If it does go down, you do not try too hard to do the same amount of reps

What is the worst you can do is to neglect your form

So, when normal people train

Do 10 reps with a clean form

Do it in a clean form, or if it is hard, do it as many as you can, this is the best way

How about in terms of number of sets?

For normal people, at the beginning 3 sets is a good number

The more you do it, will the effect be less in terms of the effect and the energy?

If you are properly putting the load on the muscles the more you do it, then that is the best

The best is that that muscle comes to a limit and you will reach its maximum capability

If you keep going even if the muscles are all out, then it will have a negative effect

To reach the all out stage, does it mean doing It once or twice has more effect?

We are talking about the form

The best way, they say, is if you can do an all out in 1 set, then 1 set is enough

That needs technique to achieve

To be able to train effectively goes down to the frame and posture we talked about

If your frame is correct, the load on the muscles will go on correctly too

And even 1 set will be very effective

Of course, the bigger the muscles become

The weight becomes heavier and the sets have to be longer to reach the all out state

So, it doesn't mean doing 1 or 2 sets will be most effective to the muscles

Is that okay?

That is all for today, we will be closing this session.

Thank you very much Mr. Uno thank you for coming today.

Thank you.

For more infomation >> Akinori Uno: "A Healthier and Stronger Body" | Talks at Google - Duration: 57:00.

-------------------------------------------

Building Inclusive & Diverse Tech Hubs: Partnerships - Duration: 5:00.

MELINDA EPLER: I'm Melinda Epler.

WAYNE SUTTON: I'm Wayne Sutton.

We're the founders of Change Catalyst.

We empower inclusive and sustainable innovation

globally.

MELINDA EPLER: Welcome to this series sponsored

by Women Techmakers, Google's program that

provides visibility, community, and resources

for women in technology.

Together we're helping tech hubs to develop more inclusive

cultures, programs, and spaces.

WAYNE SUTTON: Let's start with external programs.

They are the key driver in developing

a more inclusive tech ecosystem in your city, town, or region.

These programs might include events--

MELINDA EPLER: startup office hours--

WAYNE SUTTON: lunch-and-learns--

MELINDA EPLER: evening classes, training, workshops, and more.

WAYNE SUTTON: We know a thing or two about hosting events,

as our own company, Change Catalyst,

hosts tech inclusion conferences, career fairs,

and startup showcases attracting thousands

of attendees each year.

Events can expand your reach and exposure

to under-represented communities.

Opening your doors to diverse programming

can broaden your networks for internal hiring, membership,

mentors, instructors, et cetera.

MELINDA EPLER: Creating diverse programs takes work, though.

For example, when Wayne and I were developing our first tech

inclusion conference, which is an event focused on solutions

to diversity inclusion, we realized with about 2/3

of the speakers signed up, that we were still

missing some key demographics, specifically Latinos--

not Latinas, just Latinos--

veterans, and people with disabilities.

So we took the time to widen our network, put in the work,

and rounded out the diverse lineup.

WAYNE SUTTON: Diverse people are out there.

We just might not know them.

It takes time to broaden your network.

But through research and asking questions, you'll reach them.

Sometimes it's as easy as asking friends

on social media for diversity and inclusion

experts or diverse speakers.

Also check out some of the resources we listed below.

MELINDA EPLER: Partnering with programs

that focus on diverse community signals

that your organization cares about and values inclusion.

WAYNE SUTTON: Invite diverse organizations

to host their events in your facility

or in partnerships with your organization.

MELINDA EPLER: Then give them the space,

support them as much as you can, and spread

the word about their event to your networks.

WAYNE SUTTON: And remember, it's not

enough to simply host diverse people.

You need to show up, meet them, and let them know you care.

Establish partnerships to help spread

the word of your programs to more diverse groups.

You can exchange exposure on your website

as an incentive for the group.

Pay to put an ad in the newsletter.

Or find another creative way to work together.

If it's an event you share, offer

a promo code for the community and a free ticket to join you.

MELINDA EPLER: To develop a truly inclusive and diverse

event, here are some things to consider.

Topics-- make sure that your event topics

appeal to diverse audiences.

WAYNE SUTTON: Speakers-- speakers

should fully represent the audience

you are trying to reach.

Make sure that they are diverse in terms

of gender, race, ability, age, and other characteristics.

MELINDA EPLER: Outreach-- while promoting your events,

always look for different networking channels that

include under-represented individuals.

WAYNE SUTTON: Timing-- the timing of an event

can make a big difference to people

who are parents, caregivers, currently

working, or commuting.

MELINDA EPLER: Cost-- consider a sliding scale.

Give discount or free codes to new communities.

And even make some events free.

WAYNE SUTTON: Accessibility-- make

sure you ask for accessibility needs and requests ahead

of time on your website and email communication.

MELINDA EPLER: And if someone requests

a sign-language interpreter, live captioning, a guide,

or something else, make sure that person has what

they need to fully participate in your event.

If you need help with this, check out the resources below.

WAYNE SUTTON: Code of conduct--

a code of conduct is an indicator to many people

that you care about creating an inclusive event.

Make sure you post this on your website

and in the physical space and share on stage

at the beginning of events.

MELINDA EPLER: Photos-- nothing says inclusion

like visual representation.

Include diverse photos in the presentation

slides and marketing materials.

And also consider having diverse people look through

your slides, photos, and other marketing

materials to make sure you haven't accidentally included

imagery that might offend someone.

Supply chain diversity can be one

of the most impactful opportunities

to expand your diversity goals.

Look at using services or products founded

by local under-represented entrepreneurs.

WAYNE SUTTON: Consider every vendor

you use, from software vendors to office supplies to food

in your cafe and any subcontractors.

You might consider adding to your hub's values

or formal process to prioritize hiring under-represented people

as vendors.

MELINDA EPLER: Studies show that companies with supplier

diversity programs are more profitable

and promote innovation by introducing new products

and services.

WAYNE SUTTON: Plus, it's good for your local economy

and the community.

MELINDA EPLER: Diversifying your partnerships,

events, and vendors can quickly change your hub's reputation

as a place where diverse people are welcome and belong.

A little extra work up front to diversify your networks

can make a big difference in the makeup of your hub

down the line.

WAYNE SUTTON: For more information

about Women Techmakers, Change Catalyst,

and additional resources, see the links below.

MELINDA EPLER: Share this series with your community.

And let's work together to create inclusive tech hubs

around the world.

For more infomation >> Building Inclusive & Diverse Tech Hubs: Partnerships - Duration: 5:00.

-------------------------------------------

2 Guys, 5 Covers - Duration: 1:35.

Tonight I just wanna take you higher

Throw your hands up in the sky

Let's set this party off right

I'm on my way

Driving at 90 down those country lanes

Singing to Tiny Dancer

And I miss the way you make me feel

And it's real

We watch the sunset

Over the castle on the hill

Ah, ah, ah, ah, ah

Ah, ah, ah, look what you've done

Ooh, I'm a motherfucking starboy

I didn't know that I was starving 'til I tasted you

I don't need no butterflies when you give me the whole damn zoo

By the way, by the way

You do things to my body

Ooh, I'm falling so I'm taking my time on my

Ride ooh, I'm falling, falling, falling, falling

Thanks for watching guys, please don't subscribe to Matt

As you heard he cannot sing

If you're already subscribed to matt, unsubscribe and I will see you next time

Bye!

For more infomation >> 2 Guys, 5 Covers - Duration: 1:35.

-------------------------------------------

Building Inclusive & Diverse Tech Hubs: Creating an inclusive culture - Duration: 5:49.

[MUSIC PLAYING]

WAYNE SUTTON: I'm Wayne Sutton.

MELINDA EPLER: I'm Melinda Epler.

We're the founders of Change Catalyst.

We empower inclusive and sustainable innovation

globally.

WAYNE SUTTON: Welcome to this series sponsored

by Women Techmakers, Google's program that

provides visibility, community, and resources

for women in technology.

Together, we're helping tech hubs

to develop more inclusive cultural programs in spaces.

MELINDA EPLER: This video focuses on the internal company

culture of a tech hub.

Like a co-working space, learning community,

accelerator, or corporate innovation center,

in order to develop an inclusive culture for your external

community of students and startups,

you need to make sure your staff and teams--

who create that space-- feel included, have the skills,

and feel empowered to create an inclusive environment.

WAYNE SUTTON: Creating an inclusive culture

is the key to long term innovation.

Inclusion should start from within the core values

of your company, and permeate throughout everything you do,

and every decision you make.

MELINDA EPLER: This may mean you need

to revisit your team or organizational values.

Put together a working committee formed

by leadership, your people team, and diversity advocates.

If you don't know who your diversity advocates are,

put a call out to everyone in the organization, and let

them know what you're doing, and you'll probably

find some volunteers.

WAYNE SUTTON: Then find a good facilitator

who can take you through a design thinking process

to adapt your current values so that you can include safety,

inclusion, and belonging.

MELINDA EPLER: Since you're a tech hub,

you may have a member that can facilitate this or know

someone who can.

Once you have your new values, make

sure everyone knows what they are.

Put them on your website, incorporate them

into the decor of your workplace or classrooms,

and make it a part of your brand.

WAYNE SUTTON: As you begin working

to create an inclusive culture at your organization,

it's important to have a dialogue with current staff

to understand how they feel about the organization.

You can do this through a survey, one-to-one interviews,

or round table.

MELINDA EPLER: Make sure you develop

a safe, confidential, and transparent environment where

people understand why you are asking for their feedback,

where their ideas will go, and who they'll be shared with.

WAYNE SUTTON: In these discussions,

let them know you are there to listen to what is working,

or what is not working so that you

can improve the organization, culture together.

This inclusion survey should ask questions like, why did you

choose to work here?

MELINDA EPLER: Will you recommend your friends

to this hub?

And, if not, why not?

WAYNE SUTTON: Do you have suggestions

for developing a safer, more inclusive environment?

MELINDA EPLER: Do you feel there are opportunities

for you to learn and grow here?

WAYNE SUTTON: Additionally, you want

to ask your current diverse community how

they would like to be involved in making

it a more inclusive hub.

The key is not to make under-represented people

responsible for diversity programs, because we all

have a role in play in solving this,

but to invite them to be a part of the change, if they like to.

MELINDA EPLER: Once you have some core recommendations,

develop an action plan to begin addressing

the needs you've heard.

And, at the same time, your organization

has an opportunity to correct the effect of any past biases

in titles and promotions.

Plus, equal pay and benefits for hubs that have paid roles.

So conduct an audit of these across all jobs,

and correct them as soon as possible.

WAYNE SUTTON: We have included some resources in the links

below to learn more.

It is important for tech hubs to map out recruiting process,

to identify potential barriers for under-represented

candidates, whether they be recruitment staff, membership,

or leadership.

MELINDA EPLER: Depending on your hiring and recruitment process,

there may be areas that prohibit qualified candidates

from accepting a hiring offer or even considering to apply.

Things to think about here include,

is the recruiting portion of your website

and other marketing materials presenting

an inclusive environment, from the photos to the language,

and the value stated for your company?

And is your website accessible?

WAYNE SUTTON: Are you sourcing candidates from diverse schools

and backgrounds?

MELINDA EPLER: Does your interview process

help candidates from all backgrounds

feel like they belong at your company?

WAYNE SUTTON: Does your hiring process show candidates

that their needs are valued?

For instance, are you allowing them to schedule interviews

at the beginning or the end of the work day?

Is your hiring process lengthy, or drawn out, or efficient?

MELINDA EPLER: Do you offer benefits at your tech hub?

And, if so, are they supportive of all people?

Of every gender, race, ethnicity, sexual orientation,

ability, veteran status, et cetera?

WAYNE SUTTON: Once you establish these opportunities

for improvement, work together with your hiring

team to co-create solutions.

Invest in your people and develop

the pathways to leadership for everyone,

but especially under-represented staff.

The best way to hire leaders is to hire

from within the company.

MELINDA EPLER: In order to make this a possibility,

consider certification programs, executive coaching, invitations

to executive and board meetings, establishing mentorship

programs, and bringing in role models

to speak and host Q&A. A big key to inclusive innovation

is having diverse teams working together to solve problems.

WAYNE SUTTON: Diverse teams lead to greater innovation,

outperform non-diverse teams, and provide

greater financial returns.

MELINDA EPLER: Reinforce your inclusive values across teams,

ensuring each team values all voices and perspectives.

WAYNE SUTTON: Diversify each team,

and hold team leaders accountable to hiring

diverse candidates.

MELINDA EPLER: Provide professional development

training that includes compassion and empathy,

understanding, and filtering personal biases and conflict

resolution skills.

WAYNE SUTTON: We've covered a lot in this short video.

You can't do everything at once.

Now that you have an overview, take time

to prioritize based on what you're hearing

and your inclusion survey.

And just like any tech project, use agile design thinking

methods, and try new ideas--

learn from them and iterate.

MELINDA EPLER: Now that we've walked

through the internal culture, we'll

take a look at external programs and physical spaces

in the next videos.

For more information about Women Techmakers,

Change Catalyst, and additional resources, see the links below.

WAYNE SUTTON: Share this series with your community,

and let's work together to create inclusive tech

hubs around the world.

For more infomation >> Building Inclusive & Diverse Tech Hubs: Creating an inclusive culture - Duration: 5:49.

-------------------------------------------

Building Inclusive & Diverse Tech Hubs: Creating Inclusive Physical Spaces - Duration: 4:40.

MELINDA EPLER: I'm Melinda Epler.

WAYNE SUTTON: I'm Wayne Sutton.

And we're the founders of Change Catalyst.

We empower inclusive and sustainable innovation

globally.

MELINDA EPLER: Welcome to this series sponsored

by Women Techmakers, Google's program that

provides visibility, community, and resources

for women in technology.

Together we're helping tech hubs to develop more inclusive

cultures, programs, and spaces.

WAYNE SUTTON: Spaces can create a positive or negative

experience for people in your community.

Without conscious and intentional design,

your space can be welcoming or intimidating,

or even threatening.

If you manage a dedicated space or if you're

using a space for your community to meet,

consider how inclusive the environment is for everyone.

MELINDA EPLER: Accessibility-- this

is a big one that starts before you even get to the front door.

Some questions to ask yourself include,

is your location accessible to public transit?

The further away you are from public transit,

the harder you will have to work to invite people

with disabilities to your programs.

WAYNE SUTTON: Do you have accessible entrances

in restrooms and kitchens?

Will someone who is blind or in a wheelchair

be able to access directional signage in your facility?

Do your events have accessible signs, hours, and seating?

MELINDA EPLER: And of course, is your website accessible?

We did an accessibility audit for a client

and found that the Register button on their event site

wasn't accessible to people who are blind.

Make sure that people of all backgrounds

can access your site.

WAYNE SUTTON: Decor-- from the paintings on the wall,

furniture, carpet colors, or wall color--

how you design your physical space matters.

Seek input from your hub diverse community,

while creating an experience to allow everyone to be themselves

and productive.

MELINDA EPLER: Make sure to look at the design

through the lens of gender, race, ethnicity, religion,

sexual preference, age, ability, and socioeconomic status.

And while many restrooms traditionally

have been male or female, consider

creating a gender-inclusive or gender-neutral restroom.

This allows transgender and gender non-binary people

to safely use the restrooms.

WAYNE SUTTON: It also allows people with disabilities

to have a caretaker of a different gender

assist them in the restrooms.

It takes a little getting used to at first.

But in a short amount of time, it will become the new normal.

And many will find it a huge relief.

Different religions require different prayer times.

Be sure to offer people a safe space

to practice their religion.

MELINDA EPLER: Additionally, many people

thrive when they meditate during the day.

These spaces can be offered for quiet meditation as well.

Women who are breastfeeding need a safe, quiet, clean,

and private space to pump breast milk several times a day.

This should be as comfortable as possible and absolutely not

in the restroom.

WAYNE SUTTON: This room should have

a lock, a microwave, a refrigerator

where moms can store breast milk.

Offer water.

And have a comfortable seat and an outlet.

Ideally, it is also near a source

of both hot and cold water for washing their hands,

pump attachment, and milk collection containers.

MELINDA EPLER: There's a huge return on investment

here, as you'll reduce turnover rates and absenteeism

significantly and have happier, more productive members

of the community.

WAYNE SUTTON: Providing childcare opportunities

to parents shows that you value their family's well-being

and personal life.

MELINDA EPLER: Studies have shown repeatedly

that childcare in the workplace improves productivity, attracts

and retains employees or co-working teams,

reduces absenteeism, and provides overall happiness

and relief for parents.

WAYNE SUTTON: If you can't offer childcare,

consider offering childcare reimbursements.

Often childcare centers are far from tech hubs.

If this is the case in your community,

consider becoming an advocate for bringing childcare centers

closer to your facility.

MELINDA EPLER: As an inclusive physical space,

your code of conduct is your law of the land

that signals accountability and that you value and care

about the well-being of your community.

Display your code of conduct in central areas

accessible to everyone.

WAYNE SUTTON: Provide responsible ways

for your community to report any behavior that does not align

with your code of conduct.

MELINDA EPLER: Include your legal team and inclusion

community on the process of creating disciplinary methods

if anyone gets out of line.

WAYNE SUTTON: Your code of conduct is your enforcer

and the face of your organization

values that you care about.

To get started with creating a code of conduct,

visit the links below.

MELINDA EPLER: If you offer free food in your kitchen

or at events or you have a cafe or even vending machines,

make sure you include food that addresses community needs.

That means offering vegetarian, vegan, halal, kosher,

and gluten-free foods.

Additionally, survey your community for ongoing dietary

needs.

WAYNE SUTTON: For more information

about Women Techmakers and Change Catalyst,

see the links below.

MELINDA EPLER: And share this series with your community.

Let's work together to create inclusive tech hubs

around the world.

For more infomation >> Building Inclusive & Diverse Tech Hubs: Creating Inclusive Physical Spaces - Duration: 4:40.

-------------------------------------------

Fire at Palm Beach County Bar Association - Duration: 1:07.

Y.

OUR TED WHITE HAS BEEN DIGGING

FOR NEW INFORMATION AND JOINS US

NOW FROM THE SCENE WITH THE VERY

LATEST.

TED?

TED: QUITE A FEW FIREFIGHTERS

ARE STILL HERE ON TEAM.

YOU CAN SEE CREWS FROM A FLORIDA

POWER & LIGHT AND THEY ARRIVED

HERE ABOUT HALF AN HOUR AGO.

THEY ARE MOVING A POWER POLE.

WE SHOT THIS A SHORT WHILE AGO.

THEY ARRIVED HERE AT 745 THIS

MORNING.

THERE WAS FIRE AND SMOKE IN THE

REAR OF THE BUILDING.

THIS MAY HAVE BEEN BURNING SINCE

2:00 OVERNIGHT.

IT'S A GOOD SEVEN HOURS BEFORE

THEY ARRIVED.

NO ONE WAS INSIDE.

THEY ARRIVED TO SEE SMOKE AND

FIRE AND THAT'S WHEN THEY CALLED

FIREFIGHTERS.

THIS IS STILL UNDER

INVESTIGATION.

AS SOON AS WE GET A CAUSE ON THE

FIRE, WE WILL PASS IT ONTO.

POWER AND LIGHT CREWS ARE ASKED

ACTED TO BE HERE FOR QUITE A

For more infomation >> Fire at Palm Beach County Bar Association - Duration: 1:07.

-------------------------------------------

Videocast: Cold front brings big changes - Duration: 2:47.

ARRESTING THE ATTACKER.

LET'S GET A CHECK ON THE WEATHER

AGAIN WITH METINKA SLATER.

METINKA: YESTERDAY WAS OR JUST

WITH 40'S TO THE NORTH AND 50'S

TO THE SOUTH.

-- WAS A GORGEOUS DAY

WITH 40'S

TO THE NORTH AND 50'S TO THE

SOUTH.

WE HAVE THIS BALD EAGLE PHOTO.

THIS WAS SENT IN YESTERDAY TO

U-LOCAL.

TEMPERATURES ARE TRENDING

DOWNWARD.

THEY WILL CONTINUE THEIR

DOWNWARD TREND OVER THE NEXT

COUPLE OF DAYS.

OUR AVERAGE HIGHS WILL BE IN THE

40'S.

IT WILL FEEL CHILLY WITH THE

CLOUDS BACK AND THE WIND.

WE DO STAY WELL ABOVE SEASONAL

AVERAGES FOR OUR OVERNIGHT LOWS.

TYPICALLY, THEY SHOULD BE LOWER.

WE MIGHT GET THERE IN A FEW

NIGHTS.

THE WIND COMING OUT OF THE WEST

AT A STEADY BREEZE AT ABOUT 10

MILES PER HOUR.

IT IS STILL ENOUGH TO MAKE IT

FEEL COOLER OUTSIDE.

MAJOR TO HAVE THE WARM COAT.

-- MAKE SURE TO HAVE A WARM

COAT.

NOT LIKELY TO SEE MUCH MORE THAN

A COUPLE OF SNOW FLURRIES.

MORE SNOW SHOWERS ACROSS SOUTH

DAKOTA AND NEBRASKA.

THE MOVEMENT IS TO THE SOUTH

EAST, AND IT MIGHT AFFECT THE

WESTERN COUNTIES HERE.

WE HAVE ANOTHER PUSH OF COLD AIR

COMING THAT WILL ARRIVE TONIGHT.

IT WILL ARRIVE EVER SO SLOWLY.

WE THEN GET SOME DRIER AIR

ARRIVING FROM THE NORTH.

THAT WILL USHER IN SOME EVEN

COLDER READINGS.

WE MIGHT GET SOME GLIMPSES OF

SUNSHINE OVER THE NEXT COUPLE OF

DAYS.

A COUPLE OF FLURRIES FOR THE

WESTERN COUNTIES IN THE EVENING.

NOT LIKELY TO SEE IN IMPACT IN

CENTRAL IOWA.

TOMORROW, WE MIGHT SEE SOME

SUNSHINE, BUT THURSDAY BRINGS

THE CLOUDS AGAIN.

ON FRIDAY, WE GET SOME SNOW

MOVING BACK IN.

ALREADY BY 8:00 IN THE MORNING,

WE COULD BE SEEN SOME

SNOWFLAKES.

WE HAVE THE GRAY SKIES OUT

THERE.

IT IS FEELING LIKE THAT 30'S

WITH THE BREEZE.

YOU DO NEED THE WARMER COAT

TODAY.

THAT NEXT PUSH OF COLD AIR WILL,

FROM THE NORTH.

-- WILL COME FROM THE NORTH.

AGAIN, A COUPLE OF FLURRIES

POSSIBLE OVERNIGHT.

WE WELCOME IN THE NEW MONTH WITH

COOL READINGS AND MAYBE A

GLIMPSE OF SUNSHINE.

HERE IS YOUR 8 DAY FORECAST.

A COUPLE OF COOL DAYS THERE.

For more infomation >> Videocast: Cold front brings big changes - Duration: 2:47.

-------------------------------------------

Il gigante Simic: «Conosco la Samp, conoscerete me» - Duration: 2:14.

For more infomation >> Il gigante Simic: «Conosco la Samp, conoscerete me» - Duration: 2:14.

-------------------------------------------

The 100 | Inside The 100: Echoes | The CW - Duration: 1:50.

For more infomation >> The 100 | Inside The 100: Echoes | The CW - Duration: 1:50.

-------------------------------------------

The "All Lives Matter" Crowd Is Silent About Trump's Travel Ban - Duration: 2:35.

I'm sure everybody remembers when we were watching black men and women mowed down in

the streets by police officers.

The Black Lives Matter movement arose.

Republicans were very quick to jump on television, jump on Twitter, jump on Facebook and tell

us all lives matter, not just the black lives.

What a racist movement this is.

That's all we heard from them for a very long time, all lives matter.

I guess they should have put a little asterisk at the end of that because apparently to a

Republican all lives don't matter because where is the Republican opposition to Donald

Trump's Muslim ban?

We have tens of thousands of people right now who are just wanting to get in the United

States.

They're not coming over here to attack us.

They're not coming over here to undermine our democracy.

They're not coming over here because they want to hurt us.

They're coming over here because we've bombed the shit out of their homes, and they need

a place to go.

That's why they're coming here.

Those lives matter, but not to Republicans.

No.

Republicans are more than happy to send planes and bombs over to your country, destroy everything

you've known for your entire life.

Then when you come looking for a safe place to go, we shut our doors.

We put up walls, and we say, "Nope, not on my watch.

You're a different color than me.

You believe in a different God than I do.

You can't come in here."

The Muslim ban has further exposed the racism of the Republican Party, but furthermore it's

exposed the fact that this all lives matter movement really was about telling us that

white lives matter.

It had nothing to do with equality.

It had nothing to do with protecting the rights of every single US citizen.

Republicans were simply mad that Black Lives Matter was getting attention, that they were

trying to accomplish something good for this country.

This Muslim ban has shown us that all lives matter for Republicans really just means that

white lives matter.

For more infomation >> The "All Lives Matter" Crowd Is Silent About Trump's Travel Ban - Duration: 2:35.

-------------------------------------------

Mark McMorris, rink burgers and some old-fashioned fun | Good Times Outtakes | CBC Sports - Duration: 2:19.

You guys remember devil sticks in high school?

Only the cool kids did it.

Ready?

Story of my life, buddy. We're waiting on Mark McMorris.

He's a diva, man.

Wooooord.

You about to pull up?

Okay, we'll see you soon. 'Kay, bye.

Pulling up, right away.

Sparky.

Sparky.

Sparky! Mark McMorris!

That was a good Drake line to close that answer off.

Should we go play hockey?

Yes.

Si, Pablo.

That wind is bruuuutal.

The wind is bruuutesy.

Hey, you know what?

This wind isn't ideal, but ya motha's meatballs.

Loser has to cook the burgers.

Oh my God, I love rink burgers.

Gonna light 'em up, with some dirty, dirty dangles.

It's all man-to-man coverage at this point.

I've never been so tired in my whole life.

Skating is the gnarliest cardio of all time.

If you see my mother, tell her I love her.

Craig took the 'W' on both games.

I mean, you're tossing hip checks like it's your day job over there.

I know, that was my bad.

That's alright.

I know for a fact Mark McMorris is getting the most burnt puck,

the most burnt hockey puck here.

And when I say hockey puck I mean rink burger.

You did nothing, but....

What do you mean? Did you set this up?

I did all this!

I made these burgers!

I've been standing over here for, like, 10 hours!

But you know what? You're my bro.

I love you.

Oh my gosh!

What do you want? You want a burger or you want a dog?

Let's have a rink burger first.

You want a rink dog or a rink burga?

Good times.. with Mark McMorris.

And Craig McMorris.

I was so happy to be on your show, man.

Thanks, man. We were happy to have you.

Really good time.

We gotta do this in a much warmer climate, right away.

Mm-hmm.

For more infomation >> Mark McMorris, rink burgers and some old-fashioned fun | Good Times Outtakes | CBC Sports - Duration: 2:19.

-------------------------------------------

Edmond Schools Superintendent talks about school bond issue - Duration: 3:49.

>> THIS IS KOCO NEWS AT

9:00.

ABIGAIL: SINCE 1959, EDMOND HAS

PASSED 57 STRAIGHT BOND ISSUES.

AND NOW, THE SCHOOL DISTRICT IS

PROPOSING ANOTHER ONE.

THIS ONE WOULD ADD MORE THAN 50

NEW CLASSROOMS AND STORM

SHELTERS, THREE GYMNASIUMS,

UPGRADES TO TWO HIGH SCHOOL

STADIUMS

IT TAKES A 60% YES VOTE TO PAS

JOINING US NOW IS THE

SUPERINTENDENT OF EDMOND PUBLIC

SCHOOLS BRET TOWNE.

MY FIRST QUESTION, WHO DECIDES

WHAT GOES IN AND WHAT DOESN'T?

WHO DECIDES WHAT IS IMPORTANT

ENOUGH TO MAKE IT INTO THE BOND?

BRETT: IT'S ULTIMATELY OUR

SCHOOL BOARD.

WE WORK THROUGH PROCESSES YEARS

IN ADVANCE OF IDENTIFYING

PROJECTS IN TRYING TO MEET THE

FUTURE PLANNING FOR EVERY

SCHOOL.

THIS HAS BEEN IN THE PLANNING

FOR SEVERAL YEARS.

ABIGAI THE BIGGEST QUESTION I

HAVE BEEN ASKED IS WHERE DOES

THE MONEY COME FROM.

BRETT: IT WON'T RAISE TAXES.

WE WILL BE ROLLING AN OLD AUNT

OFTEN OUR VALUATIONS AND PRIEST

BY 12%.

WE SHOULD HAVE NO ANTICIPATED

TAX INCREASE.

ABIGAIL: WE ARE AT SOME IMAGES

YOU SENT OVER OF WHAT THE BOND

IF IT PASSES WOULD DO TO SOME OF

THESE CAMPUSES.

THAT I EDMOND -- EDMOND NORTH

HIGH SCHOOL.

THIS WAS FROM SHARON.

I RECEIVED THIS FROM A LOT OF

PEOPLE.

WHY CAN'T YOU INCLUDE TEACHERS

AND THIS?

A LOT OF PEOPLE WOULD RATHER PAY

THE TEACHERS A SEE UPGRADES TO

A STADIUM.

BRETT: IT'S PROHIBITED B LAW IS

THE MAIN REASON.

WE CAN'T USE ANY OF OUR BOND

MONEY FOR SALARIES OF ANY

DISTRICT EMPLOYEES OR TO PAY

ANYONE ASSOCIATED WITH US A BOND

ISSUE IS FOR BUILDING

IMPROVEMENTS, EQUIPMENT, BUSES,

TEXTBOOKS.

AS MUCH AS WE WOULD LIKE TO AND

IT MAY HAPPEN IN THE FUTURE,

THEY CANNOT BE USED FOR

SALARIES.

ABIGAI WHAT YOU DOING NOW TO

IMPROVE SALARIES?

BRET WE ARE TRYING TO WORK

WITH THE LEGISLATURE TO GET A

TEACHER RAISE.

IT'S REALLY NEEDED.

WE'VE GOT TO GET HOLD OF MORE

REVENUE IN THE STATE.

ABIGAI I TOOK PART IN A

TEACHER FOR A DA PROGRAM IN A

DIFFERENT DISTRICT.

I NOTICED A LOT OF THE TOOLS

WERE MISSING.

NO TEXTBOOKS IN THE FIFTH GRADE

CLASSROOM WHERE I WAS.

NOT ONLY ARE THEY NOT GETTING

PAID WHAT THEY A WORTH, THEIR

JOBS ARE HARDER THAN WHEN I WAS

A.

ARE YOU THINKI THAT SOME OF

THESE UPGRADES ARE MAKING IT

MORE INTRIGUING TO BE A TEACHER?

BRET WE HAVE A LOT OF THOSE

ITEMS ON OUR BOND ISSUE.

WE HAVE OUR CURRICULUM, OUR

TEXTBOOKS, OUR COMPUTERS, AND

EQUIPMENT, FINANCE EQUIPMENT,

ATHLET EQUIPMENT THIS DOES

GIVE US A VALUE IN A GIVES

TEACHERS TOOLS TO WORK THIS --

WITH.

ABIGAI ARE THERE TO SEPARATE

BOND ISSUES I SEE HERE?

BRETT: THERE'S ONE FOR BUILDINGS

AND STATUTE, THE BUSES HAVE

TO BE VOTED ON SEPARATELY.

ABIGAIL: YOU DO HAVE ONE RIGHT

NOW FOR TRANSPORTATION?

STEV THERE WILL BE A

TRANSPORTATION BOND ON THIS VOTE

IN

ABIGAIL: THIS ALL GOES TO THE

VOTERS.

BRETT: FEBRUARY 14.

For more infomation >> Edmond Schools Superintendent talks about school bond issue - Duration: 3:49.

-------------------------------------------

The Final Chapter: The Price For The Past In 12 Seconds | Season 12 Ep. 4 | BONES - Duration: 0:28.

Oh, look at that.

The body was found in Rock Creek Park.

That's all Aldo Clements.

Aldo killed himself.

So he wouldn't have to give me up.

And whoever this is, they're not going to stop until--

Booth, that's a bomb!

What should we do?

Just be ready.

For more infomation >> The Final Chapter: The Price For The Past In 12 Seconds | Season 12 Ep. 4 | BONES - Duration: 0:28.

-------------------------------------------

Dog found abandoned in cage on side of road - Duration: 1:53.

CHINE WITH AN ESTIMATED VALUE

OF $800.

ANTOINETTE: POLICE ARE TRYING TO

FIGURE OUT WHO DUMPED THIS DOG

-- ERIKA: LISA TRY TO FIGURE WHO

DUMPED THIS DOG BY THE SIDE OF

THE ROAD.

ANTOINETTE: SERA CONGI REPORTS

THE PERSON WHO DID IT COULD FACE

CHARGES.

SERA: THE DOG

IS BEING CARED FOR

HERE AT THE ANIMAL RESCUE LEAGUE

IN BOSTON.

HE'S GOING TO GET A FULL EXAM

THIS AFTERNOON.

SO FAR HE'S IN GOOD SHAPE.

FRIENDLY AND FULL OF ENERGY

,

THIS LITTLE GUY ABANDONED

YESTERDAY IS NOW BEING CARED FOR

BY THE ANIMAL RESCUE LEAGUE IN

BOSTON.

>> ATTACH SKITTISH BUT

CONSIDERING WHAT HE'S BEEN

THROUGH I WOULD SAY THAT THAT

WOULD BE COMPLETELY

UNDERSTANDABLE.

SERA: FOUNDED CAGE ON THE SIDE

OF DOWNER AVENUE IN HINGHAM

LATE

YESTERDAY MORNING.

POLICE SAY SEVERAL SUPPLIES WERE

LEFT WITH THE DOG.

>> 32 DEGREES OUT.

A BOX WITH DOG FOOD, TOYS, DOG

BLANKET.

SERA: ANIMAL CONTROL BUT THE DOG

TO THE ANIMAL RESCUE LEAGUE FOR

CARE.

THERE WERE NO OBVIOUS INJURIES

AND APPEARS TO BE HEALTHY.

>> OF COURSE IT WAS A DANGEROUS

SITUATION FOR THE ANIMAL NOT

ONLY BEING IN THE ELEMENTS BUT

BEING ON THE SIDE OF THE ROAD.

IF SOMEONE HAD NOT SEEN HIM, IT

COULD'VE TURNED OUT MUCH WORSE.

SERA: THE DOG DID NOT HAVE A

MICROCHIP SO POLICE ARE TRYING

TO TRACK DOWN THE OWNER OR

WHOEVER WAS RESPONSIBLE.

ANIMAL CRUELTY CHARGES MAY BE

FILED DESPITE LEADING FOOD AND

OTHER SUPPLIES.

>> DOGS LICK IT DROPPED OFF FOR

SOMEBODY TO TAKE THE TIME TO

CARE THAT MUCH ABOUT THE DOG

THAT THEY BROUGHT ALL THOSE

THINGS WITH IT AND WANT TO IT TO

STAY WITH THE DOG AND HAVE

EVERYTHING IT NEEDS FOR THE DOG

IT DOES NOT SEEM TO MAKE SENSE.

SERA: THE RESCUE LEAGUE IN

HINGHAM POLICE HAVE GOTTEN MANY

OFFERS FROM PEOPLE WHO WANT TO

ADOPT THE DOG BUT RIGHT NOW HE

IS NOT AVAILABLE WHILE THE

For more infomation >> Dog found abandoned in cage on side of road - Duration: 1:53.

-------------------------------------------

Gondola ride, Skyline Rotorua - Duration: 4:19.

For more infomation >> Gondola ride, Skyline Rotorua - Duration: 4:19.

-------------------------------------------

LGD Maybe • Queen of Pain • 18-5-21 — Pro MMR Gameplay Dota 2 - Duration: 41:31.

lgd maybe queen of pain pro mmr gameplay dota 2

For more infomation >> LGD Maybe • Queen of Pain • 18-5-21 — Pro MMR Gameplay Dota 2 - Duration: 41:31.

-------------------------------------------

Let's build a Cybersecurity Workforce Partnership - Duration: 1:53.

(gentle music)

- If there is one universal truth about cybersecurity,

it's that people are the weakest link.

People click on suspicious links, they use weak passwords,

they disable software protection features,

and they don't install security patches

because it's inconvenient.

But what if that weakest link could become our strongest?

President Trump knows well the power of human capital

to build businesses and create new jobs.

As he contemplates how to approach cybersecurity

in his first 100 days, creating a human talent pipeline

should be front and center.

Government needs more help securing its computer systems.

Recent cyber attacks have made that all too clear.

Like the hack against the Office of Personnel Management,

where millions of people's sensitive

personnel records were breached.

There are many people with significant technical

capabilities who don't have a way to offer that talent

in service of our national security.

The new Administration should develop ways to enlist

the private sector's most innovative technologists,

while keeping them fully connected

to their private sector jobs.

President Trump could create a cyber incubator

in or near Silicon Valley, where the technologists

could work on national security challenges

in teams with government cybersecurity professionals

for one to two year stints,

returning to the private sector, refreshed and inspired.

Their government teammates would benefit

just as much from their interaction with Silicon Valley

knowledge and workflows.

Cybersecurity is a unique space,

where our economic, job creation,

and national security goals could all align.

By exerting early leadership in this area,

President Trump can harness the potential of the internet

to improve the lives of all Americans.

For more infomation >> Let's build a Cybersecurity Workforce Partnership - Duration: 1:53.

-------------------------------------------

National Security depends on Cybersecurity - Duration: 3:01.

(orchestral xylophone music)

Strengthening America's Cybersecurity

What's the first action President Trump should take?

- We are focused on a declarative deterrence policy

where the president should stand up and say,

"It is unacceptable, no matter what happened in the past,

"going forward, it is unacceptable

"to affect a United States election

"and all powers of the United States

"will be behind us if we do that."

Boosting the cybersecurity workforce

We recommend loan forgiveness programs

and other ways to support students

in getting into cybersecurity.

One of the things I hear all the time

when I talk to my corporate partners

is that, "I have 30 jobs open,"

or, "I can't find anyone to fill a particular post."

And as a person who works

at a fantastic university like Berkeley,

we need to be at the forefront of that.

So, our organization is partnering

with the School of Information

and the College of Engineering here at Berkeley

to develop a master's degree program,

but that's only one small slice of the pie

and we need to do much better.

And so, providing incentives for students

to enter this field can be really important.

A cybersecurity public awareness campaign

One of the suggestions we made

was a public awareness campaign

really focused on comparing ourselves to the environment

or to anti-smoking campaigns, to seat belts,

past public awareness campaigns

that have really helped people take the invisible,

see why it affects them, and do something about it.

The average person hasn't seen any real financial

or even known information loss through a cyber attack.

They haven't had identity fraud or things like that.

That could change very quickly,

and so we're really trying to advocate

for making people aware now, before it's too late.

A government-industry partnership

We propose a cyber incubator out here in Silicon Valley

where D.C. folks could be secunded to this institution,

as could people from the private sector,

for one- to two-year stints

where they get to know each other,

where they have security clearances

to work on common problems,

but at the end they go back to their old institutions

and help really build that culture from the ground up.

Innovation going beyond military defense

Right now, most cybersecurity research

is done through DARPA, the defense agency

dedicated to research and innovation.

And in many ways, that's a great place for some of this.

There have been some fantastic programs

that have come out of that related to cybersecurity.

But at the end of the day, what is going to be focused on

in a defense organization is offensive

and defensive capabilities for military purposes.

And cybersecurity is so much more than that.

It's a Homeland Security issue,

it's a individual consumer issue.

And so, we need to invest research

and resources into those angles as well.

And so, we propose a cyber-specific research organization

that could really help bring these issues along.

For the full cybersecurity recommendations, visit cldc.berkeley.edu

For more infomation >> National Security depends on Cybersecurity - Duration: 3:01.

-------------------------------------------

'How do voters know the projects they approve will actually get built?' - Duration: 5:02.

ABIGAIL: DURING THE BREAK WE

WERE STILL TALKING ABOUT THE

FACT THAT I SAW ZERO TEXTBOOKS

WHEN I WAS TEACHER FOR A DAY.

IN EDMOND, YOU SAID THE BUDGET

FOR TEXTBOOKS HAS CHANGED

DRASTICALLY.

TELL US ABOUT THAT.

BRETT: IT'S BEEN REMOVED.

WE HAVE BEEN SUPPLEMENTING IT

WITH LOCAL FUNDS, ON FUNDS.

IT'S ABOUT $2.5 MILLION.

IT'S A SMALL PART OF OUR BOND

ISSUE.

ABIGAIL: I THINK IT PAINTS THE

PICTURE THAT USED TO BE 2.5

MILLION AND NOW IT'S BUDGETED TO

ZERO.

TEACHERS DID NOT HAVE MONEY FOR

TEXTBOOKS.

YOU MOVED IT ONTO THIS BOND.

I WANT TO GET TO THE FIRST

QUESTION.

HOW DO THE VOTERS KNOW IF THE

PROJECTS THEY APPROVE, HOW DO

THEY KNOW THEY WILL GET BUILT?

BRETT: BY LAW WE HAVE TO BUILD

THEM.

CURRENTLY ON THE 2013 BOND

ISSUE, WE HAVE FOUR OR FIVE

PROJECTS THAT ARE COMPLETE.

OUR LAST ONE IS GOING OUT TO

BID.

OUR FINAL PROJECT IS OUT TO

DESIGN RIGHT NOW.

WE HAVE TO DO WHAT WE SAY WE ARE

GOING TO DO WITH THE BUDGET.

WE'VE BEEN HITTING OUR BUDGETS

REALLY WELL THE LAST FEW YEARS.

ABIGAIL: YOU HAVE TO DO WHAT IS

IN THIS? BRETT: IF YOU DON'T,

YOU HAVE TO GIVE THE MONEY BACK

TO THE PUBLIC AREA

ABIGAIL: WHY DO WE NEED MORE

STADIUMS?

BRETT: IN ANTICIPATING OF

GETTING OUR FOURTH HIGH SCHOOL,

IT'S BEEN GREAT.

UCO IS STARTING TO HAVE THURSDAY

NIGHT GAMES.

WE CONTINUE TO GROW.

THE STADIUMS ARE AT THE HIGH

SCHOOL RIGHT NOW.

WHAT'S HAPPENED IS IT'S KIND OF

ALL COME TOGETHER AT ONCE.

WHEN YOU HAVE FOUR TEAMS, YOU

CAN'T SCHEDULE.

THERE'S NO WAY TO DO IT.

WE ARE IMPROVING THE STADIUMS.

RIGHT NOW, THEY GO TO SANTA FE.

IT'S NOT JUST FOR FOOTBALL OR

SOCCER.

THE BAND USES THEM EVERY DAY.

WE HAVE ALL OF OUR MIDDLES COOL

GAMES.

WE HAVE OVER 70 NIGHTS WHEN

THOSE ARE BEING USED.

WHAT WE HAVE NOW IS INADEQUATE.

ABIGAIL: WHAT IS A TIME OF THAT

FOURTH HIGH SCHOOL? DO YOU HAVE

A NAME FOR THE FOURTH WHEN YOU?

BRETT: WE HAVE A LOCATION.

IT WILL BE ON THE CORNER.

IT WILL START THE VOTE IN 2019.

HOPEFULLY WE CAN BE IN IT IN

2023.

ABIGAIL: YOU ARE ANTICIPATING

THAT ADMIN CONTINUES TO GROW.

BRETT: WE GROW 500 STUDENTS A

YEAR.

ABIGAIL: THIS KIND OF BREAKS

DOWN THE MONEY.

WHY HAS A DISTRICT DECIDED TO

SPEND $30 MILLION ON THREE FOOT

WALL STADIUMS.

CAN YOU BREAK THAT DOWN?

BRETT: ESSENTIALLY, IT'S ACCESS.

WHEN THEY START HAVING THURSDAY

NIGHT GAMES, IT PUMPS US.

MEMORIAL HAS FOUR HOME GAMES AND

SIX AWAY.

WE ARE NOT ABLE TO ADVERTISE

CONCESSION REVENUE.

ATHLETICS IS SELF-SUPPORTING

ANYMORE.

THE ONLY THINGS THAT ATHLETICS

GETS IS COACHES SALARIES.

IT DOESN'T WORK OUT LIKE RENTAL

VERSUS PURCHASE.

THESE FACILITIES THAT WILL BE

THERE FOR 70 YEARS.

WE HAVE TO IMPROVE THOSE

EXISTING FACILITIES.

THEY HAVE SEATING FOR 400.

WE HAD A MIDDLE SCHOOL GAME THIS

YEAR THAT HAD OVER 1000.

WE HAD A NINTH GRADE GAME THAT

HAD 1400.

ABIGAIL: THEY TAKE THEIR SPORTS

VERY SERIOUSLY.

THERE IS NO DOUBT ABOUT THAT.

IT'S VERY DIFFICULT TO NOT PLAY

THE GAMES WHERE WE ALWAYS DID.

ADMIN CONTINUES TO GROW.

IT'S CRAZY TO SEE HOW MUCH WE

CONTINUE TO GROW.

AS YOU LOOK AT THE NUMBERS, IT'S

A BOOMING AREA.

THANK YOU SO MUCH FOR YOUR TIME.

THE VOTE IS VALENTINE'S DAY,

For more infomation >> 'How do voters know the projects they approve will actually get built?' - Duration: 5:02.

-------------------------------------------

Synchronice - Rewind - Duration: 4:03.

Time only moves in one direction

Search for life not perfection

We can go can go can go back there We can hold on to that time

But we know we know we know after We can never hit rewind

We can go can go can go back there We can hold on to that time

But we know we know we know after We can never hit rewind

We can go can go can go back there We can hold on to that time

But we know we know we know after We can never hit rewind

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