Baking tips and a classic walnut brownies recipe

In 10 steps to building baking confidence for beginners Megan Johnston gets tips on baking from Anneka Manning of Rosebery cooking school BakeClub. Included is a classic walnut brownies recipe.

Core stability

Exercises for your core.

How to Build Core Stability (5 Ways for the COMPLETE Core) - Precision Movement by Eric Wong. Plank, side plank (good for lower back pain too), hip bridge, bird dog or dead bug, one leg hip bridge or supine lateral ball roll, mountain climb hold.

QUIT DOING CRUNCHES | 15 Must-Do Isometric Core Exercises For a STRONG Six Pack

23 Anti Rotational Exercises

Lower Ab Exercise Mistakes (AVOID THESE)

4 Exercises Better Than Sit Ups - Redefining Strength - Side Plank Hip Dips with Rotational Reach, Dip Hold Leg Raises, Dolphin Plank, Lateral Crawls

14 Mini Band Upper Body Exercises - Redefining Strength - Half Kneeling Single Arm Rows, Band Side Step Push Ups, Plank Single Arm Band Row, Plank Band Reaches, Lying Band Pull Downs, Band Tricep Push Downs, Band Bicep Curls, Band Overhead Tricep Extensions, Band Bent Over Kickbacks, Bent Over Single Arm Row, Band Pulldowns, Scapular Band  Flyes, Band Bent Over Rows, Band Figure 8s

Glute exercises

Strengthen your glutes to fix so many problems.

How To Get Your GLUTES To Fire FOR REAL | Trevor Bachmeyer | SmashweRx

What to do when one glute won't fire

3 of the best exercises to switch on lazy glutes | Feat. Tim Keeley | No. 21 | Physio REHAB

Top 4 Exercises for Glute Activation - Daily Rehab #13 | Feat. Tim Keeley | No.131 | Physio REHAB

Quick Glute Activation Circuit

Get Those Glutes Turned On | Trevor Bachmeyer | SmashweRx

1 - Banded Wall Run
2 - Bridge Knee Flare
3 - X Man Walks

Exercises to Strengthen All 3 Glutes & Help Decrease Hip Pain (Beginner & Advanced) - Bob & Brad

Bridging Against a Wall
Clamshells
Gluteal Pumps
Hip Thrusts
Goblet Squat
Goblet Squat with bands

How to WAKE UP Your Glutes (DO THIS EVERY DAY!) - Athlean-X

Toe Stab Hip Raises
Toe Up Hip Raises
Toe Down Hip Swings
Toe Up Hip Swings

The 4 BEST Glute Exercises For A Nicer Butt (GYM OR HOME!) Ft. Bret Contreras - Jeremy Ethier

1) Thrust/Bridge Category (Upper & Lower Glutes)

• Paused Barbell Hip Thrust: 4 sets of 8 reps (with 3s pause)
• Alternate = Single Leg Hip Thrust

2) Squat/Lunge Category (Lower Glutes + Quads)

• Walking DB Lunge: 3 sets of 20 reps (10 steps each leg)
• Alternate = Deficit DB Reverse Lung

3) Hinge/Pull Category (Lower Glutes + Hamstrings)

• DB 45 Degree Hyperextension: 3 sets of 15 reps
• Alternate = Reverse Hyperextensions

4) Abduction (Upper Glutes)

• Side Lying Hip Raise (3 sets of 12 reps)
• Alternate = Seated Banded Hip Abduction

7 Best Glute Exercises for Men (science-based) - musclemonsters
Hip Thrust
Romanian Deadlift
Deadlift
Box Squats
Bulgarian Split Squat
Round Bak 45 Hyper extension
Standing Cable Hip Abduction 

How Often Should I Train The Glutes? - Bret Contreras Glute Guy

Glute Band Workout: Influencers Take Note! -  Bret Contreras Glute Guy

1. 30-second Frontal Plane Hip Abduction
Ex: Lateral Band Walk, Standing Hip Abduction, Side Lying Hip Abduction
2. 60-second Hip Extension
Ex: Single Leg Glute Bridge, Quadruped Hip Extension, Standing Kickback
3. 30-second Transverse Plane Hip Abduction
Ex: Seated Hip Abduction, Supine Hip Abduction, Side Lying Clam,Hip Hinge Abduction, Side Lying Hip Raise, Fire Hydrant
4. 30-second Glute Squeeze
Ex: RKC Plank, Standing Glute Squeeze, Squat Isohold
5. 30-second Combined Hip Extension/Abduction
Ex: Squat, Glute Bridge, Frog Pump, Hip Thrust, Reverse Hyper,Cha Cha, Monster Walk

Hip flexors

Some advice on hip flexors.

How to Fix Tight Hips with Three Exercises (WITHOUT STRETCHING)

How to fix tight hip flexors

Stop Stretching Your Hip Flexors! (HERE'S WHY) - Athlean-X, some people have a problem with weak hip flexors rather than tight hip flexors. Stretching weak hip flexors won't help strengthen them.

STOP STRETCHING YOUR HIPS | Trevor Bachmeyer | SmashweRx - "Stretching the hip flexors is great, don’t get me wrong, however, dumping slack into an already compromised system is the last thing that you want to do. Instead, retrain your muscles to do their job properly, and you will recover a TON of function while eliminating a lot of your pain." 1) Static Hold + Hip Flexor Bounce - 3 rounds of 10 sets per side. 2) Kneeling Hip Flexion - 3 sets of 10 reps. 3) Quadruped Knee Tap - 3 sets of 10 reps. 4) Muay Thai Knee Drive - 3 sets of 10-12 reps

Hip muscle strength test - hip flexors and outer hip (TFL, glute medius) Upright Health - 1) V-sit Lifts  2) Butterfly Side Kicks

NEVER STRETCH YOUR HIPS until you know this one thing | Trevor Bachmeyer | SmashweRx

1 - Rotated Couch Stretch - 2 minute hold on each side.
2 - Box Knee Raise - 3 sets of 15 reps per leg.

Knee pain

Some YouTube videos on knee pain.

Atraumatic Knee Pain Differential Diagnosis | ITBS, PFPS, Jumper's Knee

Patellar Tendinitis FIX IT NOW! | Trevor Bachmeyer | SmashweRx

Knee Pain and Patellofemoral Pain Syndrome | Trevor Bachmeyer | SmashweRx

Squat and Lunge Fix (STOP KNEE PAIN!)

Runners Knee, Patellofemora Pain, and Your Hips | Trevor Bachmeyer | SmashweRx

Why foam rolling is NOT Myofascial Release (nor is instrument assisted soft tissue techniques)

Can hip problems cause knee pain/problems? 3 Exercises to help!

Lower back pain and back exercises

A few YouTube videos on treating lower back pain and strengthening your back.

How to Get a Stronger Lower Back (WITHOUT WEIGHTS!)

Low Back Pain Super Hack | Trevor Bachmeyer | SmashweRx

The Best Low Back Pain Fix | Trevor Bachmeyer | SmashweRx

Lumbar Disc Hernia Repair, No Doctor Needed | SmashweRx | Trevor Bachmeyer

Unlock That SI Joint and Dump Back Pain | Trevor Bachmeyer | SmashweRx

5 Best Bodyweight Back Exercises (NO PULLUP BAR!)

Early Lumbar Spine Mobilization Exercises for Low Back Pain

Lower Back Pain? DON’T STRETCH! (What You Should Do Instead)

Low Back Pain "Damage Control" Routine (do this if you tweak your back)

Quadratus Lumborum Stretch (DO’S AND DON’TS!)

Do This EVERY Day | NO More Low Back Pain! (30 SECS)

DOCTORS ARE LYING! | FIX YOUR BACK PAIN | DR TREVOR BACHMEYER - Cat/Cow with band, hollow overhead extension, glute bridge with band, side plank drop

This is KILLING Your Back!! | Trevor Bachmeyer | SmashweRx -  Hack 1 - Banded Hip Hinge: 3 x 12, Hack 2 - Split Stance Hinge: 3 x 12, Hack 3 - Short Range Deadlift: 3 x 15, Hack 4 - Split Dumbbell Deadlift: 3 x 10 Hack 5 - Hip Flexion High Range: 3 x 20

Sacroilliac Joint Pain

SI (Sacroilliac) Self-Treatment- 5 (At Home) Options to Fix SI Pain Bob & Brad

3 SI Joint Stretches For Proper Sacroiliac Motion Precision Movement by Eric Wong - 1) Supine SI Joint Cycling Mobilization, 2) Hinged Alternating Knew Flexion/Extension 3) Asymmetric Hinged Knee Flexion/Extension

Is Your S.I Causing Your Back Pain? A Simple Finger Test (Sacro-Iliac) Bob & Brad

Left SI joint pain related to left hip weakness Neal Hallinan

How to Self-Mobilize Sacroiliac Joint (SI Joint)- At Home, Stop Pain in Minutes! Bob & Brad - 1) Single Knee to Chest 2) Single Knee to Chest with Push Away 3) Hip Flexor Stretch (on the side of a bed) 4) Tennis ball on SI joint 5) Leg on chair and push forward

Top 7 SI Joint Pain Stretches & Exercises - Ask Doctor Jo AskDoctorJo - 1) Muscle Energy Techniques 2) Use a belt above the knee and push out 3) Ball between knees and push in 4) Lying on the side, kick forward, up and then down 5) Hip Flexor Stretch 6) Hamstring Stretch 7) Hip Hike 8) Deep Squat

SI Joint Dysfunction Back Pain and a Birthday Party | Trevor Bachmeyer | SmashweRx SmashweRx - 1) Butterfly Stretch with a Band while squeezing the glutes 2) Foot hooked in a band and raised, then pull and push 3) Push on one knee, pull on the other 4) Slam ball between the knees and squeeze

Facet Joint Pain

Lumbar Facet Joint Pain Relief - 3 Exercises Back Intelligence - 1) Child's Pose 2) Pelvic Tilt 3) Plank

Facet Joint Syndrome Stretches & Exercises - Ask Doctor Jo AskDoctorJo 1) Single Knee to Chest Stretch 2) Pelvic Tilts 3) Bridging (lower down one vertebra  at a time) 4) Child's Pose 5) In a table top, arm goes under the body 6) Bird Dog 7) Cat Stretch

Exercises for Low Back Pain caused by Facet Joints, by Dr. Mike Hsu Dr. Mike Hsu - 1) Warm up (knees to chest or if sitting down reach down to the ground) 2) Pelvic Tilt (prone and against a wall) 3) Stretch Hip Flexors (so you can maintain your pelvic tilt when you walk) 4) If standing for a while, find something to rest one foot slightly above the ground

3 Absolute Best Exercises For Lumbar Facet Joint Syndrome Yoga Flow Pain Relief Annie Pilates Physical Therapist - 1) Child Pose with Twist (actually table top with twist away from the pain and into child post) 2) Downward Dog with Twist 3) Rabbit Pose with Twist

Top 3 Exercises for Facet Joint Syndrome- Low Back Pain Stretches Bob & Brad 1) Leg Rotation 2) Cat/Cow 3) Into and out of Child's Pose with legs apart 4) Use a belt to pull on your back as you bend back (move the belt up or down if there's sharp pain) 5) Alternative to 5, create a fist and push up with your fist against the muscles as you bend back.

 

 

Shoulder rehab exercises

A couple of YouTube videos on should health

Shoulder Impingement Syndrome? Yeah Do This | Trevor Bachmeyer | SmashweRx

6 Shoulder Drills For Indestructible Shoulders | Trevor Bachmeyer | SmashweRx

Shoulder Pain clearing out that pinch in the joint! | Trevor Bachmeyer | SmashweRx

The 5 Best Shoulder Exercises (YOU'RE NOT DOING)

21 Shoulder Mobility Exercises

Recover Your Shoulder Mobility ASAP | Trevor Bachmeyer | SmashweRx

Shoulder Impingement Myth Busting

Shoulder Impingement Explained

3 BEST EXERCISES FOR SHOULDER IMPINGEMENT (PAIN RELIEF)

SHOULDER IMPINGEMENT: 8 Exercises and Strategies to Treat it For Good - Precision Movement by Eric Wong

Shoulder Pain, Better Check Your Pecs | Trevor Bachmeyer | SmashweRx

Shoulder pain relief: Hanging for Healthy Shoulders

Advanced Hanging Scapular Control Drill

Unique Rotator Cuff Strengthening Exercise and 7 Unique Rotator Cuff Strengthening Exercises - Eric Wong

How to Fix Shoulder Pain & Impingement (FOREVER)

Shoulder Impingement Syndrome Rehab Exercises

Rotator Cuff Strengthening and Shoulder Joint Stabilisation | No.6 | Physio REHAB

Resistance Band Exercises: Best Exercises for Shoulder Rehab and Scapular Stabilzation.

12 Minute Theraband Shoulder & Back Strength Workout

12 Minute Theraband Shoulder & Upper Back Strength | Rotator Cuff Exercises

Shoulder Strengthening Exercises with a Resistive Band - Ask Doctor Jo

Improve Shoulder STRENGTH & Stability (Proprioception Exercises)

The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)

How to Fix Rounded Shoulders (GONE IN 4 STEPS!)

Rotator Cuff Exercises (TOP 5 MYTHS!)

The #1 Go-To Exercise For Shoulder Pain, Weakness & Decreased Motion + Giveaway!


Improve Shoulder STRENGTH & Stability (Proprioception Exercises)

Shoulder pain and internal rotation and that damn bicep | Trevor Bachmeyer | SmashweRx

Regain Shoulder Stability ASAP and Recover Overhead Position | Trevor Bachmeyer | SmashweRx

If your Shoulder Hurts, Check that Scapula ASAP | Trevor Bachmeyer | SmashweRx - has scapula push ups from a plank position.

Rotator Cuff Stretches (The Ones You REALLY Need!)

Why & How "Hanging" STOPS Shoulder Pain & Surgery - Bob and Brad

The book is "Shoulder Pain? The Solution & Prevention, Revised & Expanded" by  John M. Kirsch M.D.

Passive hang for shoulder pain: How to shoulder hang safely - Upright Health

Rotator Cuff Killer (SHOULDER LATERAL RAISES!) - Athlean-X

4 Scapular Pushup Progressions - Eric Wong. First on the wall, second is four point scapula pushup, third is the normal scapula pushup, fourth is all of them with one arm.

Shoulder Impingement Exercises | Rehab The Joint Capsule and External Rotators - GuerrillaZen Fitness. 2 stretches with a thick band to regain mobility and a strengthening exercise.

Do This Exercise Every Hour - Redefining Strength. The Scapular Wall Hold. I recommend this one.

Shoulder pain that NEVER LEAVES | Trevor Bachmeyer | SmashweRx. 1) Loaded Torso Drop: 3 x 15. 2) Loaded Cross to Overhead: 2 x 10. 3) Loaded Cross Sweep: 3 x 10. 4) Wall Vee: 3 x 15. 5) High Speed Band Pull: 3 x 5. Do this 3-4 times a week.

When Push Ups and Bench Press HURT, DO THIS | Trevor Bachmeyer | SmashweRx SmashweRx - 1) Banded Scapula Pinch: 3 x 15, 2) Banded Press Out: 3 x 15, 3) Banded Serratus Press: 2 x 15, 4) Tempo Push Up: 3 x 4, 5) Banded Tempo Push Up: 3 x 4, 6) Double Bicep Release: 2 minute hold

Shoulder Hurts When You Sleep or Lift? Do this! | Trevor Bachmeyer | SmashweRx

Deep shoulder pain, internal rotation, and Katie Hogan | Trevor Bachmeyer | SmashweRx

NO SHOULDER SURGERY just do this | Trevor Bachmeyer | SmashweRx

1 - Landmine press

2 - Wall slide external rotation

3 - External rotation drill with a band (3 x 10)

4 - ??

5 - Scapula pushup

Jamie's homemade pizza

Jamie Oliver shows how to make a quick homemade pizza.

Fermenting Vegetables

Katherine Harmon Courage on A beginner's guide to fermented vegetables plus three recipes to try.

The cost of cyber security isn't just the purchase price

I know we often hear it said in the general security community that security is seen as a cost to the business and that’s why it can be hard to get funding.

Brian Krebbs has blogged on research examining what happens at US hospitals after a data breach or ransomware attack.

Hospitals that have been hit by a data breach or ransomware attack can expect to see an increase in the death rate among heart patients in the following months or years because of cybersecurity remediation efforts, a new study posits.

…

As PBS noted in its coverage of the Vanderbilt study, after data breaches as many as 36 additional deaths per 10,000 heart attacks occurred annually at the hundreds of hospitals examined.

The researchers found that for care centers that experienced a breach, it took an additional 2.7 minutes for suspected heart attack patients to receive an electrocardiogram. 

“Breach remediation efforts were associated with deterioration in timeliness of care and patient outcomes,” the authors found. “Remediation activity may introduce changes that delay, complicate or disrupt health IT and patient care processes.”

The cost of a control isn’t just in the purchase price, but also potentially in loss of productivity. In many cases an organisation accepts that cost because of the benefits the control brings. But we do need to be cognisant that their may be hidden costs to an organisation when implementing a new control. Is there really benefit in disrupting our users for some marginal security gain?

Saint-Cyr class of 1914

In his lecture The Fall of France, Mark Gerges cites the Saint-Cyr and a plaque with a year and the list of graduates who died defending France. The exception is the class of 1914, which reads the "Class of  1914". This is because 100% of the graduates of that class died defending France.

Red Army concentration of force

In a lecture to The Dole Institute of Politics, Dr. Jonathon House explains How the Red Army Defeated Germany: The Three Alibis.

In the lecture he talks about Red Army doctrine that used deception and concentration of force to achieve localised overwhelming force of numbers.

In Operation Bagration

185 Red Army divisions comprising 2.3 million soldiers and 4,000 tanks and assault guns smashed into the German positions on a front of 200 km. The 800,000-strong Army Group Centre was crushed.

House explains that on a five mile wide front, the Red Army concentrated five divisions and a separate tank brigade against one German division. There were four other places along the front with similar force ratios.

This came after the Red Army had fooled the Germans into believing an attack would come further south, causing the Germans to  move forces south.

What did they say? Forensic Transcription

Forensic Transcription Australia seeks to "raise public awareness of a legal anomaly that compromises the fairness of trials in our criminal courts on a weekly basis".

The site has an interesting video showing how priming, via a transcript, can influence a person's perception of an audio recording.

Chocolate brownies cooked in muffin tins

In The five essential recipes everyone should know how to bake Charlotte Ree has a chocolate brownie recipe that can optionally be cooked in muffins tins.

The Indian Ocean Dipole and Eastern Australian Droughts

Peter Hannam in The culprit behind east Australia's big dry explains that the Indian Ocean Dipole has a a huge effect on rainfall levels in Australia's eastern states.

In its so-called positive phase, tropical waters off Australia's north-west are relatively cool - compared with those near Africa - strengthening easterly winds and reducing the potential convection that typically supplies much of south-eastern Australia's critical winter and spring rains. A negative IOD has the opposite effect.

And of course, climate change is making it worse:

Dr Cai says that while the Indian Ocean is warming - along with others around the world - “the west is warming faster”. Under such conditions, "it’s easier to have an extreme positive IOD event", he said.
Such a future would be bad news for farmers, and raise doubts about the effectiveness of policies proclaimed to be "drought-proofing".
“We change the average climate by having these events more frequently or more strongly," Abram says. "It has an effect of changing our average rainfall.”

...

"We are perturbing the atmosphere in a profound way with greenhouse gases," England says. "How this changes our modes of variability is uncertain.”

Nadiya's omelette wrap

Nadiya Hussain's "cracking omelette wrap, bursting with sun-dried tomato paste, olives and mushrooms".

Corn and shiitake congee recipe

Shannon Martinez has a recipe for Corn and shiitake congee.

Vegetarian haloumi hash burgers with kale aioli recipe

Warren Mendes' Vegetarian haloumi hash burgers with kale aioli recipe.

Try using reduced salt haloumi.

Meat-free mushroom and lentil bolognese recipe

Jill Dupleix has published a Meat-free mushroom and lentil bolognese recipe.

Glute exercises

Trevor Bachmeyer's Fix Your Glutes and Your Knee Pain Vanishes

And Runners Knee, Patellofemora Pain, and Your Hips