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The only full-body workout most people actually need. 💪
No expensive gym.
No fancy equipment.
Just 10 exercises that hit every major muscle group and can build strength from home.
Bookmark this thread—you’ll thank yourself later. 🧵👇
No expensive gym.
No fancy equipment.
Just 10 exercises that hit every major muscle group and can build strength from home.
Bookmark this thread—you’ll thank yourself later. 🧵👇
Chest 🫀
Push-ups (3–4 × 8–12)
The king of bodyweight exercises.
Targets your chest while also strengthening your shoulders, triceps and core. Focus on full range of motion instead of rushing through reps.
Push-ups (3–4 × 8–12)
The king of bodyweight exercises.
Targets your chest while also strengthening your shoulders, triceps and core. Focus on full range of motion instead of rushing through reps.
Triceps 💪
Chair Dips (3 × 8–12)
One of the best at-home exercises for building stronger triceps.
Keep your elbows pointing backward and lower yourself with control to maximize muscle activation.
Chair Dips (3 × 8–12)
One of the best at-home exercises for building stronger triceps.
Keep your elbows pointing backward and lower yourself with control to maximize muscle activation.
SitRep - 01/07/26 - Strikes in Moscow, Penza, Ufa, Tula, Kurgan and more..
An overview of the daily events in Russia's invasion of Ukraine. The 40-day Ukrainian operation in Russia is continuing with more deep strikes reported in big cities.
REPOST=appreciated
1/X
An overview of the daily events in Russia's invasion of Ukraine. The 40-day Ukrainian operation in Russia is continuing with more deep strikes reported in big cities.
REPOST=appreciated
1/X
Missed the latest?
As usual we start with Russian losses
Since Trump took office:
* Elon net worth is $980B (+$500B)
* Donald Trump's family ~$10B, up about $7B
* Top 15 billionaires: up 33%
And USAID was cut 6 billion, resulting in hundreds of thousands of or the poorest people needlessly dying and suffering.
/1
* Elon net worth is $980B (+$500B)
* Donald Trump's family ~$10B, up about $7B
* Top 15 billionaires: up 33%
And USAID was cut 6 billion, resulting in hundreds of thousands of or the poorest people needlessly dying and suffering.
/1
Since Trump was elected:
* $5-700M on white house renovations
* $132B for the war in Iran
* $930M for the refurbishment of the "gifted Qatari jet"
* $102M for Trump's golf trips every weekend (at his properties, which profit)
* $40M for a military parade
/2
* $5-700M on white house renovations
* $132B for the war in Iran
* $930M for the refurbishment of the "gifted Qatari jet"
* $102M for Trump's golf trips every weekend (at his properties, which profit)
* $40M for a military parade
/2
Since Trump was elected:
* $500B in lost IRS revenue
* $135B in benefits obligations and costs due to DOGE retirements
/3
* $500B in lost IRS revenue
* $135B in benefits obligations and costs due to DOGE retirements
/3
There are AI and Agent opportunities going begging.
The classic automation mistake is to reinvent old processes, and yet that's exactly what AI developments are doing.
The chance to lead in a field depends on building new tech to support new process that doesn't exist yet!
The classic automation mistake is to reinvent old processes, and yet that's exactly what AI developments are doing.
The chance to lead in a field depends on building new tech to support new process that doesn't exist yet!
And again I'm right.
(Twice in one morning? 🤯)
There are leaders out there trying to build genuinely new processes, but the bulk of AI development is simply automating, rather than genuinely creating.
Who will become the Facebook of the AI era?
x.com/i/grok/share/b…
(Twice in one morning? 🤯)
There are leaders out there trying to build genuinely new processes, but the bulk of AI development is simply automating, rather than genuinely creating.
Who will become the Facebook of the AI era?
x.com/i/grok/share/b…
@threadreaderapp , please unroll.
There's a growing suggestion I'm seeing.
Using Agentic AI to build smart API feeds can become an early income stream. 🤖
Leave the funnel open for testing, to a certain level, and then charge for serious usage levels. 🏖️
Find a train like this and get on board.
🚆➡️🚀
Using Agentic AI to build smart API feeds can become an early income stream. 🤖
Leave the funnel open for testing, to a certain level, and then charge for serious usage levels. 🏖️
Find a train like this and get on board.
🚆➡️🚀
And I was correct.
Maybe it takes a bit longer to build an API powered value add, but I can affiliate with others who can.
I'm always interested in smart contracts that define how a share of rewards can work, as an incentive to partner up and build something generating value.
Maybe it takes a bit longer to build an API powered value add, but I can affiliate with others who can.
I'm always interested in smart contracts that define how a share of rewards can work, as an incentive to partner up and build something generating value.
@threadreaderapp , please unroll.
(🚨) So to be very clear, FIFA rules do *not* allow the USMNT to appeal the Balogun red card *on the basis of claiming the referee erred*.
But.
Under the circumstances, the USMNT should appeal on the very different grounds ESPN just reported on: misapplication of VAR protocols.
But.
Under the circumstances, the USMNT should appeal on the very different grounds ESPN just reported on: misapplication of VAR protocols.
As ESPN explains, there's no doubt the card was issued on the basis of still images and slow-mo vids shown to the ref by VAR—and we know this because the ref didn't think the play was even a *yellow* card in real time. But such evidence can't be sent to a ref *in this situation*.
So considering the situation—the USMNT facing the biggest game in its history without its best player by far because of a red card almost the entire world agrees was absurd—it would be *scandalous* if the USMNT didn't at least *try* to appeal on the technical basis of VAR misuse.
Someone is about to borrow ₹25,500 crore at 18.95%.
Against the most valuable private asset in India.
To understand why, you need a 78-year-old shareholding and a one-week-old RBI circular.
Thread.
Against the most valuable private asset in India.
To understand why, you need a 78-year-old shareholding and a one-week-old RBI circular.
Thread.
Shapoorji Pallonji Group owns 18.37% of Tata Sons.
On paper, that stake is worth roughly ₹3 lakh crore.
SP Group's total debt: around ₹55,000 to 60,000 crore.
The asset covers the debt five times over. So where is the problem?
On paper, that stake is worth roughly ₹3 lakh crore.
SP Group's total debt: around ₹55,000 to 60,000 crore.
The asset covers the debt five times over. So where is the problem?
The stake is illiquid.
Tata Sons is private, with strict transfer restrictions. SP cannot sell in the open market. Cannot exit through an IPO that doesn't exist.
It owns a fortune it cannot touch.
Tata Sons is private, with strict transfer restrictions. SP cannot sell in the open market. Cannot exit through an IPO that doesn't exist.
It owns a fortune it cannot touch.
The 15 minutes after your meal may matter more than the 45 minutes you spend in the gym.
Here’s why.
1)↓ Post-meal blood sugar by 20–30%
Here’s why.
1)↓ Post-meal blood sugar by 20–30%
↓ Post-meal blood sugar by 20–30%
A 10–15 minute walk started soon after eating can significantly blunt the glucose spike by helping your muscles take up glucose without relying entirely on insulin.
A 10–15 minute walk started soon after eating can significantly blunt the glucose spike by helping your muscles take up glucose without relying entirely on insulin.
2) ↑ Insulin sensitivity
Regular post-meal walking improves how effectively your body responds to insulin, reducing one of the main drivers of obesity, prediabetes, and type 2 diabetes.
Regular post-meal walking improves how effectively your body responds to insulin, reducing one of the main drivers of obesity, prediabetes, and type 2 diabetes.
WhatsApp just gave 3 billion people the chance to claim their username.
This update is way bigger than it looks.
Here's what changed and how to lock yours in:
This update is way bigger than it looks.
Here's what changed and how to lock yours in:
1/ No More Phone Numbers
For the first time, people won't need your phone number to message you.
All they'll need is your username.
You keep your number private and still stay reachable.
For the first time, people won't need your phone number to message you.
All they'll need is your username.
You keep your number private and still stay reachable.
2/ Claim Yours Before Someone Else Does
Usernames are first come, first served.
Update the app → Settings → Account → Username → pick a name up to 35 characters.
Do it now before someone takes the handle you want.
Usernames are first come, first served.
Update the app → Settings → Account → Username → pick a name up to 35 characters.
Do it now before someone takes the handle you want.
1/ @nonhumanminds and @eleosAI are thrilled to release our new report, "Studying AI Welfare Empirically." It follows our 2024 report "Taking AI Welfare Seriously," which argued that AI companies should acknowledge the issue, assess the evidence, and prepare appropriate policies.
2/ AI systems are becoming more capable and widely deployed, raising questions about whether they can have morally significant interests. The science on this issue is young, but we argue that rigorous empirical work is both possible and necessary.
nonhumanminds.org/studying-ai-we…
nonhumanminds.org/studying-ai-we…
3/ We start by distinguishing two questions.
The welfare grounds question asks whether an AI system is a welfare subject.
The welfare interests question asks what benefits or harms the AI system if so.
Each question is worth studying even under uncertainty about the other.
The welfare grounds question asks whether an AI system is a welfare subject.
The welfare interests question asks what benefits or harms the AI system if so.
Each question is worth studying even under uncertainty about the other.
Survivors of narcissistic abuse often carry a level of anger or rage for what their abusers did to them that feels overwhelming, explosive, and incredibly painful to carry and contain and it can feel like that anger and that pain will never go away.
But this anger is actually a deeply healthy and intelligent response to being chronically violated and is part of the healing process.
Narcissists attack a person’s dignity, safety, identity, and stability for years. They steal reality, twist intention, and dismantle a survivor’s sense of self. Anger shows up because the body finally recognizes, “What happened to me was a severe violation of my humanity.”
Processing this anger isn’t about suppressing it or “forgiving” the abuser—it’s about giving yourself the justice, validation, and internal protection you never received.
🧵
But this anger is actually a deeply healthy and intelligent response to being chronically violated and is part of the healing process.
Narcissists attack a person’s dignity, safety, identity, and stability for years. They steal reality, twist intention, and dismantle a survivor’s sense of self. Anger shows up because the body finally recognizes, “What happened to me was a severe violation of my humanity.”
Processing this anger isn’t about suppressing it or “forgiving” the abuser—it’s about giving yourself the justice, validation, and internal protection you never received.
🧵
There are several parts to processing that rage:
1. Normalize It: Your Anger Is Proof You Woke Up
You couldn’t safely express your rage during the abuse—it wasn’t allowed. It shows up now because your nervous system finally believes you’re safe enough to feel it. That’s not dysfunction; that’s recovery.
2. Direct the Anger Toward the Right Target
Abusers train survivors to self-blame. Anger helps reroute the responsibility back where it belongs.
3. Slow It Down and Let It Be Felt Without Acting It Out
Anger becomes dangerous only when it explodes outward or inward. Processing means feeling it in controlled ways:
Writing rage letters you never send
Writing your story and sharing it
Speaking the truth out loud in a private or public space
hitting a punching mat
creative expression: art, music, poetry, exercise
trauma-informed therapy or support groups
Physical training
Self defense classes
Volunteer work
Advocacy work
The goal isn’t to “stop being angry.” It’s to allow the anger to actively move through your system instead of storing it.
Cont.
1. Normalize It: Your Anger Is Proof You Woke Up
You couldn’t safely express your rage during the abuse—it wasn’t allowed. It shows up now because your nervous system finally believes you’re safe enough to feel it. That’s not dysfunction; that’s recovery.
2. Direct the Anger Toward the Right Target
Abusers train survivors to self-blame. Anger helps reroute the responsibility back where it belongs.
3. Slow It Down and Let It Be Felt Without Acting It Out
Anger becomes dangerous only when it explodes outward or inward. Processing means feeling it in controlled ways:
Writing rage letters you never send
Writing your story and sharing it
Speaking the truth out loud in a private or public space
hitting a punching mat
creative expression: art, music, poetry, exercise
trauma-informed therapy or support groups
Physical training
Self defense classes
Volunteer work
Advocacy work
The goal isn’t to “stop being angry.” It’s to allow the anger to actively move through your system instead of storing it.
Cont.
4. Find the Grief Underneath
Anger is often the guard dog standing in front of grief. Once the initial fire burns, survivors often uncover:
Grief for the years they lost
Grief for the version of themselves that they had to kill off to survive
Grief for the love, parenting, or safety they deserved but never got
Grief for the life taken from them
Processing the anger helps you reach the grief—which is where the deepest healing occurs.
Cont
Anger is often the guard dog standing in front of grief. Once the initial fire burns, survivors often uncover:
Grief for the years they lost
Grief for the version of themselves that they had to kill off to survive
Grief for the love, parenting, or safety they deserved but never got
Grief for the life taken from them
Processing the anger helps you reach the grief—which is where the deepest healing occurs.
Cont
Quick Decode: House of Cosby's
1.
I happened upon this video today
and the history it explains was a quick unlock for Rick and Morty being a lawsuit from Bill Cosby over a parody as one of the first trending videos in the earliest days of YouTube.
1.
I happened upon this video today
and the history it explains was a quick unlock for Rick and Morty being a lawsuit from Bill Cosby over a parody as one of the first trending videos in the earliest days of YouTube.
2.
Being shut down on House of Cosby's triggered the creator to respond with a dirty parody of Back to the Future with "Doc and Mharti" hoping for a lawsuit.
The lawsuit never came and it was later retooled into Rick and Morty.
At a glance that may not seem an answer but...
Being shut down on House of Cosby's triggered the creator to respond with a dirty parody of Back to the Future with "Doc and Mharti" hoping for a lawsuit.
The lawsuit never came and it was later retooled into Rick and Morty.
At a glance that may not seem an answer but...
3.
If you've read my decodes of Back to the Future then you know it's star Microphone FOX was part of a sequence of comms surrounding the rise of FOX as the return of the 4th major TV network.
09/24/1985 Twentieth Century Fox Officially Handed over to Murdoch's News Corp
09/24/1985 Growing Pains Premiere Tracy & Tracey
09/26/1985 Family Ties: Tracy Introduced as Fox's Girlfriend Season 4 Premiere
03/20/1985 Murdoch Announces He Will Buy Fox
03/28/1985 Family Ties Season 3 Finale: 2 Episodes Combined Episode Story: GRANDMA'S HOUSE FOR SALE (FOX)
If you've read my decodes of Back to the Future then you know it's star Microphone FOX was part of a sequence of comms surrounding the rise of FOX as the return of the 4th major TV network.
09/24/1985 Twentieth Century Fox Officially Handed over to Murdoch's News Corp
09/24/1985 Growing Pains Premiere Tracy & Tracey
09/26/1985 Family Ties: Tracy Introduced as Fox's Girlfriend Season 4 Premiere
03/20/1985 Murdoch Announces He Will Buy Fox
03/28/1985 Family Ties Season 3 Finale: 2 Episodes Combined Episode Story: GRANDMA'S HOUSE FOR SALE (FOX)
