A branding and design studio empowering cultural change

Cape Cod has a unique opportunity for locals and visitors alike. There are over 75 museums, nature centers, cultural centers, art centers and historical societies on the Cape. All offer their unique historical perspective on Cape Cod as well as offer exhibits, events, family activities, lectures, nature trails, gardens, animals, classes and more.

Men over 40 can use the two-step kettlebell getup for an effective exercise to develop healthy t-spine mobility and core strength. Add the two-step getup to your training twice a week, doing 2 sets of 10 reps on each side.

How to Do the Two-Step Getup

• Lie faceup with your left leg straight and your right knee bent, right foot flat on the ground. Your left arm should be on the ground. Hold a light dumbbell or kettlebell in your right hand, directly over your right shoulder.
• Pressing your left upper arm and elbow into the ground, push your right shoulder upward, continuing to keep your right arm straight. Watch the weight as you do this.
• Rise to a sitting position by straightening your left arm until your upper body is propped up only on your left hand. Lower with control back to the start. Do 10 reps per arm.

Best Coaching Cues for the Two-Step Getup

● Consciously engage the core before starting the first movement.

● Keep the foot of the extended leg on the ground throughout the movement. You’re using leverage instead of strength if the foot comes off the ground.

● The complete motion should be smooth. No “jerking” the shoulders or noggin off the ground.

Helpful Tip for the Two-Step Getup

Fellas, you have to remember the first movement is rotating the shoulders. This is not like a traditional abdominal crunch—you’re not raising your head first. Rotate the shoulders, continue pushing the extended arm vertical and allow the head to follow. Your T-spine should be rotated at least to a 45-degree angle (in relation to the ground) when you’re raised to the forearm.

Typically the quadriceps win the strength battle and begin to pull the pelvis into a slight anterior rotation or forward tilt (picture a slight arch in the low spine). The hip flexors get in on this action, too, and assist the quadriceps. As the pelvis rotates anteriorly, it raises or elevates the hamstring attachment site, which means the hamstrings get pulled up, and as the pelvis shifts, they become over-lengthened.

Over-lengthening a muscle greatly increases its risk of injury. Along with over-lengthening the hamstrings, pelvic anterior rotation also shortens our back muscles. The typical scenario is tight, shortened quadriceps; tight, shortened hip flexors; tight, shortened back muscles; and tight but over-lengthened hamstring muscles.

1. Stretch and roll your quadriceps and hip flexors regularly. Try this standing quad stretch.
2. Gently stretch your hamstrings:
3. Warm up your spine and perform a cat-cow, a low-back stretch and pelvic tilt exercise to stretch your low-back muscles:
4. Strengthen your core muscles, especially the abdominal muscles, by incorporating planks into your routine:
5. Strengthen hamstring muscles with single-leg glute bridges:

Evidence for Lukianoff’s reverse CBT hypothesis

In CBT you learn to recognize when your ruminations and automatic thinking patterns exemplify one or more of about a dozen “cognitive distortions,” such as catastrophizing, black-and-white thinking, fortune telling, or emotional reasoning. Thinking in these ways causes depression, as well as being a symptom of depression. Breaking out of these painful distortions is a cure for depression.

Students were saying that an unorthodox speaker on campus would cause severe harm to vulnerable students (catastrophizing); they were using their emotions as proof that a text should be removed from a syllabus (emotional reasoning). Greg hypothesized that if colleges supported the use of these cognitive distortions, rather than teaching students skills of critical thinking (which is basically what CBT is), then this could cause students to become depressed. Greg feared that colleges were performing reverse CBT.

How a Phone-Based Childhood Breeds Passivity

Liberal teen girls are by far the most likely to report that they spend five or more hours a day on social media. Being an ultra-heavy user means that you have less time available for everything else, including time “in real life” with your friends.

THE first volume of Scripta Minoa was published in 1909. It contained, as Part I, an account of the Prae-Phoenician Scripts of Crete, their Mediterranean relations and place in Minoan story (pp. i-i 10). Part II described the Hieroglyphic or Conventionalized Pictographic Script, with its antecedents and affinities (pp. 111-293). Part HI discussed the Phaestos Disk (pp. 294-302). An Analytical Index (pp. 294-302) was in effect a detailed table of contents; and there were twelve collotype plates.

Oxford 1952

0:00 Swing 10/10 (12/12)
1:00 (Clean and) Press 5/5
2:00 Row 10/10
3:00 Squat 5/5
4:00 Rest
5:00 Repeat (5 rounds total)

Why religion is never created nor destroyed in any society, but merely conserved in various guises

One advantage of a religious education these days is identifying the residue of religious thought in the atavisms of contemporary secular culture. ‘White privilege’, with its inescapable culpability and ritual self-flagellation, is the updated Catholic notion of Original Sin, wherein everyone descended from Adam (or possessing ‘whiteness’) bears an unpardonable burden.

Paleo, ketogenic, vegan: the diet-conscious fussbudget fretting over what’s in his Asian/Latin fusion pozole pho isn’t much different than any adherent of halal or kashrut.

The point isn’t the predictive power of the scientific hypothesis, but how it gets actionably internalized as religious doctrine: It’s possible to speak of objective empirical realities religiously and mythically, and that’s mostly what we do.

You know one language and want to find the corresponding operator or function in another language

sprintf-like

sprintf Awk, C, C++, F#, Maple, Matlab, merd, OCaml, Perl, Perl6, PHP, Pike, Ruby
printf  Haskell
%       Python, Ruby

It can be challenging to express your thoughts clearly. Alan Alda recommends three rules of three for effective and empathic communication.

1. Make no more than three points

Research suggests that short-term memory is far less robust, maxing out at a meager three to five items.

2. Explain difficult ideas in three different ways

3. Make important points three times

In some close-knit relationships, spaced repetition is a phenomenal tool. Teachers, parents, psychiatrists, or team managers can use it to return to and reinforce difficult ideas across many conversations.

What do I mean by hollow body position?

It’s characterized by a shortening of the anterior part of the torso (abs are contracted) and a posterior pelvic tilt (to achieve the posterior pelvic tilt, think about squeezing your butt cheeks together). Ultimately, doing this puts your body in a hollow, or banana-shaped, position—hence the name.

If you’re in a hollow hold position on the floor, it means just your bum and lower back only are touching the floor. Your shoulder blades and extended legs shouldn’t be touching the floor, your heels should hover just a couple inches off the ground, and your arms should be extended straight overhead squeezing your ears.

1. Deadbug Holds

2. Wall Deadbugs

4. Straight-Legged Deadbug Holds

5. Tuck-Ups

The Hollow Mash-Up

If you think your hollow body position is already pretty solid, try this hollow body mash-up test. Can you do it unbroken?

10 V-Sits
15 Tuck-Ups
20 Hollow Rocks
30 Second Hollow Hold

You'll blast abs, obliques, lower back muscles, and glutes by combining sprinter situps and gator rolls in this at-home, no-equipment core finishing move from Ebenezer Samuel, C.S.C.S.

The best part: You can do this core series anywhere.

• Start with your back on the ground, lower back glued to the floor, arms and legs slightly off the ground. Contract your abs and lift legs and shoulder blades off the ground. You're now in a hollow hold.
• Roll over to the left onto your belly and then your back quickly; do this without letting arms or legs touch the ground. You should land in a hollow hold.
• Go right into sprinter situps: Maintain a hollow hold and elevate your torso while tucking your right knee to your chest. Then return to a hollow hold and repeat the move on the other side. That's 2 reps.
• Gator roll to the other side; now do 4 sprinter situps.
• Repeat the pattern until you've completed the round of 10 sprinter situps.
• Rest 1 minute; do 3 sets.

There’s a lot of talk lately about API-first as an approach to design and development. While there are many paths to API-first, usually the people driving this initiative within their organizations have job titles like API architect, API designer, and API platform leader. It makes sense because they are most invested in the efficiency, interoperability, and quality of the organization’s APIs.

https://www.postman.com/api-first/

Learn why Microsoft's Playwright framework is a stellar solution for end-to-end testing and monitoring.

#playwright

Stefan Judis

Complete list of links to Hex Variety Cryptics in WSJ originally compiled by Barry Haldiman

Complete list of Hex Puzzlers (with references to books in which they were republished)
Compiled by Emily Cox and Henry Rathvon

Complete list of Puzzles and answers in Harper's Magazine (subscription required)
Introduction

PerlCon 2019 Rīga — Day 1 — 7 August 2019

https://perlcon.eu/talk/27

Some time ago we had the glorious idea to deploy our code into the cloud. The Google cloud, to be specific. This means we had to learn Kubernetes (to manage and scale our apps), Docker (to pack the apps into containers), gitlab CI (to automate the deployment process) and a whole lot more.

In this talk I'll explain the basics of Kubernetes, Docker and CI; describe how to make your app code cloud ready; and show you our current deployment pipeline.

Be prepared to see Perl, YAML, bash, Makefiles and other horrors required for smooth sailing in the clouds.

Blackwing x PMA Diana Pencils

Get the E6 ukulele chord diagram and 4 variations. To play the E6 chord, place the index finger on the 1st fret of the top g-string, middle finger on the 1st fret of the C-string, and ring finger on the 2nd fret of the bottom A-string. Let the other string ring open.

When you capture a screenshot on your Mac, it will be saved in the PNG-32 format, with support for 16 million distinct colors and transparency. This means that the screenshot will perfectly capture every pixel on your screen, but having four 8-bit channels for red, green, blue and alpha (transparency) for every pixel makes the file very large. If you're interested, you can verify this yourself using pngcheck.

The first step is to reduce the color palette of the screenshot. This is a type of lossy compression called color quantization, which will reduce the number of distinct colors in the image. The pngquant command line utility is the perfect tool for this job

In 2013, Google released zopfli, which claimed to improve compression by 3-8% compared to zlib. The trade off for this improvement: waiting an extra 1-2 seconds. (There is no decompression penalty when viewing the compressed image).

pngquant 64 --skip-if-larger --strip --ext=.png --force "$1" zopflipng -y "$1" "$1"

One of the biggest problems in building fast loading websites is that a lot of times you’re stuck using third party assets that are — to be brutally frank — utter and total shite. Topping the list of…