The legendary strength coach Dan John breaks down a lower-body kettlebell flow exercise in a new video, which takes the goblet squat into the overhead squat.

3 Minute squat test - Stand quickly every 30 seconds (he was only using 20lbs)
Can do curls during it!
https://www.youtube.com/watch?v=ZwtbLFbICwY

The butt kicks warmup drill is a basic movement that can help men over 40 get their bodies ready for exercise and protect the hamstrings.

Heel comes straight up to the butt with knee pointing out not down.

Complete the recommended reps for each of the four moves and repeat the circuit two to three times.

1. Hip Shifts (30 secs)
2. Loaded Beasts (Do 10 reps)
3. Elevated 90/90 Hip Switch (3 reps on each side)
4. Supported Marches (hold for 30 secs, 3 reps each side)

OAuth2 is one of the most popular specifications for API authentication today, though wrapping your head around it can be a challenge.

When you are using OAuth, you outsource user authentication and authorization to a central identity provider (IdP). Users sign in to the IdP and are granted time-bound permissions in the form of an access token. This token is presented to other applications, APIs, and services.

OpenSea would actually be much “better” in the immediate sense if all the web3 parts were gone. It would be faster, cheaper for everyone, and easier to use. For example, to accept a bid on my NFT, I would have had to pay over $80-$150+ just in ethereum transaction fees. That puts an artificial floor on all bids, since otherwise you’d lose money by accepting a bid for less than the gas fees. Payment fees by credit card, which typically feel extortionary, look cheap compared to that. OpenSea could even publish a simple transparency log if people wanted a public record of transactions, offers, bids, etc to verify their accounting.

I’ve created a cheat sheet that will tell you precisely when to use each JS array method. It’s a free gift for anyone who subscribes to my email updates.

Rust tooling is taking over the terminal. Use these awesome tools to supercharge your Linux/macOS/Windows terminal. Tagged with rust, terminal, linux, macos.

bat is one of my favorite tools from this list. It's a replacement for cat, and once you have used bat, you will never go back.

$ Cargo
cargo install bat --locked

exa
Both LSD and exa are replacements for the ls command. They both look gorgeous with nice colors and icons and have features like headers, sorting, tree views, and so on. Exa is a bit faster than LSD for tree views and can show the Git status of files and folders. I prefer exa due to the Git support and faster tree views. I have set up my ls alias to use exa by default. Both can be configured to show custom columns and sorting behaviors.

rip
rip is an improved version of the rm command. It is faster, safer, and user-friendly. rip sends deleted files to a temp location so they can be recovered using rip -u.

dust
Dust is an alternative for the du command. It is fast and has a better UX with nice visualization for disk usage.

fd
fd is a simpler alternative to find. It is more intuitive to use and comes with sensible defaults. It is extremely fast due to parallel traversing and shows a modern colorized output and supports patterns and regex, parallel commands, smart case, understands .gitignore files, and so on. I have aliased find to fd as I could never remember what options to pass to get a basic find command working.

bottom
bottom is a top replacement with a nice terminal UI. It's quite feature-rich and customizable.

fselect, find files with SQL-like queries
github.com/jhspetersson/fselect

sudo ln -sfnv /usr/bin/batcat /usr/bin/bat;

I decided to encode the entire application state as a Base64 encoded string in the hashmark of the url. For example, a url would look like (note its truncated since they are very long):

Here's the pseudo code for creating the url, and then later reading it:

const stateString = JSON.stringify(appState); // appState is a json object
const compressed = compress(stateString);
const encoded = Base64.encode(compressed);
// Push that `encoded` string to the url
// ... Later, on page load or on undo/redo we read the url and
// do the following
const decoded = Base64.decode(encoded); // same encoded as above, but read from url
const uncompressed = uncompress(decoded);
const newState = JSON.parse(uncompressed);
// Now load your application with the newState

A better idea is to use the URI fragment (the string after the # sign). It has the advantage of not having a size limit, and not needing to be sent all to the backend during the request. window.location.hash is your friend.

The hsl() and hsla() functions also have 0% usage in the data, and they have just as good of support as the hex codes. Why? HSL can do anything HEX can do, except it’s far more readable and easier to adjust. It’s just better, really.

Walk around. Pay attention. Take pictures.

Bill says there’s two ways to pay attention while you’re walking:

1. “Ambient noticing” — you’re just soaking in everything, taking in the big picture, and letting things come at you
2. “Purposeful attention” — you have a goal of seeking out specific things, such as colors, signs, sad chairs, etc.

Bill’s talk also made me think about the different ways we can pull meaning out of our collections of images, including at least:

1. Juxtaposition, by assembling a gallery of images in multiple next to each other
2. Addition, by way of annotation — adding text below or drawing directly on the image
3. Subtraction, cutting up the images, or removing elements (see: my de-signs, which Bill kindly mentions

JSON Web Tokens are changing the world for the better. Acting as the shield of stateless and distributed architectures, JWTs are pretty amazing. But with great responsibility comes great confusion…

1. Adobe Camera Raw
   The free Adobe Camera Raw plugin adds Raw editing capabilities to Lightroom

2. Powtoon
   Powtoon is a free Photoshop plugin that lets you turn your designs into animated video content with a single click.

3. Ultimate Retouch Panel
   For professional retouching results that go beyond the default Photoshop filters, Pro Add-Ons’ Ultimate Retouch Panel(opens in new tab) is well worth a look.

A found history of illustration.
Modern Illustration is an archive of print from c.1950-1975, collected and documented by illustrator Zara Picken.

5 ADOBE ILLUSTRATOR HACKS to improve your illustrations in Adobe Illustrator CC.

Shape Builder Tool for Beginners: https://youtu.be/AMqc3sRQ_-M

Pen Tool Tutorial for Beginners: https://youtu.be/SlUZaoGO9zU

• Sketch and gather references
• Use the tools Illustrator has to offer
• Plan out your color palette
• Add contrasting shadows and highlights

CSS has a lot of pretty rad and powerful features for managing image rendering these days. Let’s leverage some of these, like aspect-ratio, object-fit, and object-position for when we need to use a single image in many different contexts.

Use this complete guide to hire a UX designer. Learn how to find, interview and recruit a designer with this step by step guide.

Prompt: Let's create an icon set for design patterns. Here are the parameters for building individual icons in the icon set

• the icon will be used on a website and even in an app
• the icon needs to be square in shape
• the icon needs to represent the design pattern in context
• Use a minimalist design style
• use stroke size as 1 for all lines
• use complementary colours; probably pastel colour shades
• use colours in a way that they can be adapted to the entire set
• define a consistent and uniform style that we can propagate to other icons in the set
  I need you to create this icon in SVG format and provide the SVG code for the icon

https://github.com/aruva-xyz/svg-icons-by-chatgpt.git

Test sequence:
1 Tumble clockwise
2 Low speed spin
3 High speed spin
4 Pre-wash inlet valve
5 Main wash inlet valve
6 Hot water inlet valve
7 Bleach/spray rinse valve
8 Tumble counter-clockwise
9 3-second heater, thermistor check
10 Recirculation pump test
11 Drain pump test
12 Exit test, off

As stated before, Oogoo is simply a mixture of clear silicone caulk and corn starch. It can be mixed anywhere from 5 to 1 to 1 to 2 silicone to corn starch by volume. Up to a point, the more corn starch you add the faster it will set up.

A good starting mixture to try out is 1 corn starch to 1 silicone by volume. It is easiest to mix it in small quantities so as to have plenty of time to work it. To see how it works, you could start with 1 tablespoon silicone caulk to 1 tablespoon of corn starch. You can reduce the amount to as little as 1/4 tablespoon corn starch to 1 tablespoon silicone if you want more time to cast it or sculpt it. I rarely mix up more than 3 tablespoons of silicone at a time.

Poline is lightweight, dependency free and fast JavaScript function written in TypeScript. It draws lines between anchors over polar HSL coordinates to generate pleasing color palettes.