https://www.youtube.com/watch?v=08S67KEb6hQ

Writing online is the fastest path to success in the internet age. It allows you to learn faster and meet incredible people.

Talking with David Perell about why online writing is one of the most important skills you can have in 2021 and how you can do it effectively.

Write From Abundance

there are really two things that you want to focus on: ideas from others and ideas from yourself.

Write From Conversation

What I find is that conversations have this algorithm for creativity, D patterns in your mind, it sort of gets you out of your normal thought patterns.

Write in Public

But also it's an incredible tool for making friends and a way to cure what I call intellectual loneliness.

Alongside two historic works by Gammell, this show includes over 40 paintings by the Guild of Boston Artists, demonstrating the representational tradition.

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.

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.

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: