The more eloquent we are at communicating the story, the easier it will be for users/spectators to identify as a part of it.

How to do it: Perform these five moves for 1 minute each. After you finish the 5-minute block, rest for 30 to 60 seconds, and then start the second round. Complete 4 total rounds. Use a moderately heavy set of weights if you have them, but you can use your body weight as well if you don’t.

• Biceps Curl to Squat (2 x 2)
• Deadlift to Upright Row (2 x 2)
• Bent-Over Row to Sprawl (2 x 1)
• Renegade Row to Push-Up to Downward Dog (2 x 1 x 1)
• Skullcrusher With Leg Lift and Lower

After reading your article, I am more convinced than ever to stick with jQuery.

I picked up How To Take Smart Notes (affiliate link) by Sönke Ahrens. Ahrens is a Lecturer in Philosophy of Education at the University of Duisburg-Essen and also coaches students, academics, and professionals with a focus on time management, decision-making, and personal growth.

It is by far the most impactful and profound book I’ve ever read on the subject. I was astounded to encounter in its pages (with uncanny similarity) many of the same principles I had discovered over 10 years of personal experience.

Gidole

DIN – the font we all love, the font that looks great at every size. Gidole is extremely close to DIN, but designers with a keen eye will spot very few minor differences. Overall, if you’re looking to use DIN, try Gidole out before going live.

Overpass

Overpass was created by Delvefonts and sponsored by Redhat, it was designed to be an alternative to the popular fonts Interstate and Highway Gothic. Did we mention it also has a monospace version?

Public Sans

Public Sans is a project of the United States Government, it’s used widely on their own department websites and is part of their design system. The font is based on the popular open-source font Libre Franklin.

Object Sans

Object Sans (formally known as Objectivity) is a beautiful geometric font family that can be used in place of quite a few premium fonts out there. The font brings together the top qualities of both Swiss neo-grotesks and geometric fonts. The font works beautifully as large headings but can be used for body content as well.

Jost

When you want a change from the typical Futura, then Jost is a great option with its variable weighting as well as multilingual support.

OpenType lets you replace characters based on context

I started out being extremely confused about what OpenType even is. I still don’t know much, but I learned that you can write extremely simple OpenType rules to change how a font looks, and you don’t even have to really understand anything about fonts.

Here’s an example rule:

sub a' b by other_a;
What sub a' b by other_a; means is: If an a glyph is before a b, then replace the a with the glyph other_a.

Routine

A1. Kit Laughin Stick Drill - 120s
https://youtu.be/X1nxYoWA0GI?t=1m34s
Sets: 1

B1. Dynamic Calve Stretch - 10r + 30s per side
Sets: 1-3

C1. Weighted Dorsiflexion ERC - 3r + 10r per side
Distraction technique: https://youtu.be/ILSbK8RnGdI
Sets: 2-4

Integration: Heels elevated goblet squat - 10-16r

The following squat mobility drills and exercises will increase ankle and hip range of motion.

• Hip Flexor March: 2 x 10 L/R

• Glute Bridge: 2 x 10 L/R

• Side Plank: 2 x 30-45 sec

• Seated Hip IR: 2 x 10 L/R

• Squat Hip IR: 2 x 10 L/R

• Calf stretch 1-1.5 min L/R (angled as well)

• Knee to wall: 15 L/R

• Tib ant squat (front to back): 2 x 10

• Tib ant squat (side to side): 2 x 10

• Overhead squat: 3 x 10 + 20 sec

To bring everything together the overhead squat is one of the best mobility exercises.

Designing our own icon set is an idea that’s been going through our minds for a while, so we’ve finally taken the leap and decided to come up with our own open-source, extendable icon set. We introduce you to Mono Icons! 🙌

Mike Pekovich makes blue tape an integral part of his dovetailing technique.
Outside of sawing technique, most dovetailing issues can be traced back to a bad transfer from the tail board to the pin board. In this video, after having already sawed the tail board, Mike demonstrates the blue-tape technique, which makes transferring as simple as can be.

Locating the row to confirm it exists, only to have to locate it again in order to update it, is doing twice the work for nothing.

BEGIN TRANSACTION;

UPDATE dbo.t WITH (UPDLOCK, SERIALIZABLE) SET val = @val WHERE [key] = @key;

IF @@ROWCOUNT = 0
BEGIN
  INSERT dbo.t([key], val) VALUES(@key, @val);
END

COMMIT TRANSACTION;

• Standing Banded Half Moon Drill
• Standing Banded Diagonal Leg Extension
• Banded Lateral Walk
• Knee Drive Drill
• Bird Dog
• Single-Leg Glute Bridge

1. Use personal pronouns
2. Start with a verb
3. Prevent concerns
4. Use natural language
5. Default to active voice
6. Show useful error messages
7. Write iteratively

What we all get wrong about anger

My habit of judgmentalness was especially strong because it was also positively reinforced: In addition to the alleviation of boredom and disappointment, I also felt a swell of positive feeling while I was arguing and being judgmental. This was partly excitement—the thrill of the intellectual hunt!—but by far the largest positive emotion I experienced in these situations was good old-fashioned self-righteous anger.

Anger is typically the result of the following assessment about the world: Something is wrong. Now, if that were the end of the assessment, you’d expect to feel negative. But hidden between the lines of most assessments of injustice is an implied assessment of justice: Something is wrong… and I’m right!

Anger is a crutch that makes us passive

My argumentative judgmentalness and all the ego-boosting anger that resulted distracted me from a very real solution to my problem.

2. Cuban Rotations
   These are just great. Cuban rotations strengthen all four rotator cuffs, and rotator cuffs are one of the main culprits in a shoulder injury. There isn't enough time for all the good things I have to say about this exercise.

3. Work Your Extension
   Most folks have terrible shoulder extension. Shoulder extension is a seriously undertrained range that your shoulder should have.

3. Dynamic Wrist Stretch
   On all fours, flip your hand upside down so the back of your hand is on the ground and press your elbow straight into a deep wrist flexion. Bounce back and forth a couple of times in this wrist flexion position.

General visual consistency

How to make our design look sleek and consistent? Start with preparing this:

1. Choose colors you want to use
2. Choose a font(s) you want to use
3. Decide on how deep/blurred you want your shadows to be.
4. If you are using icons, decide whether you want to use solid or outlines. Try not to mix them.
   By now, you created your little design-system. How cool! 😎
   Now you should stick to it.

If you want your shadows to look even more fanciful, make the shadow have the same color as the element that casts it, then lower the opacity. Ideally, the background would have a similar tone, too.

Making gradients look more smooth and delicate

Choose the right color for the font, so it matches the background.

The first pass will almost always suck.

In Creativity, Inc.: Overcoming the Unseen Forces That Stand in the Way of True Inspiration, Ed Catmull equates new ideas to newborns. They need care and nurturing — space to breathe. Think of your initial ideas (read: designs) as a garden in the early stages. It will need constant watering and tending until the plants are strong enough to survive on their own and bear fruit. A garden doesn’t look like much in the early stages. But it has tremendous potential with the right care.

Artists work with an idea. They nurture it. This does not require ingenuity or creative genius. Forget about all of that. It doesn’t necessarily require a lot of experience either. It simply requires hard work to push through iteration after iteration. You are essentially watering the plants (the idea) and nurturing them.

“Quality is a probabilistic function of quantity.”

A genius is a genius, Simonton maintains, because he can put together such a staggering number of insights, ideas, theories, random observations, and unexpected connections that he almost inevitably ends up with something great.

Your job is not to come up with the best idea.

Your job, then, is to take the best part of others' ideas and shape them into the best idea. I always have ideas and want to be the first to get them out in the open where they can be evaluated (and hopefully adored). This is my ego at play — talking to me, telling me to show everyone just how clever I am. I’ve had to learn to keep my mouth shut and temper my ego. My job isn’t to come up with the best idea. It’s to listen and watch.

Go beyond your industry.

Creatively find the time to be creative.

Your ability to sell is often far more important than your design skills.