No Child Left Behind. Every Student Succeeds. Race to the Top. Regardless of the names policy makers put behind national education initiatives over the last twenty years, the outcomes have been the same. Children are regularly left behind. Every student does not succeed (many actually lack a legit opportunity to do so). And when it comes to the educational equity race, the ever-elusive finish line makes it feel like we are not on a track, but on a treadmill.
The corona virus pandemic is revealing new layers of inequity that may end up setting us back even further. Education leaders are tackling the unexpected challenge of providing distance learning as the primary mode of instruction for weeks, months, and possibly the remainder of the school year. How can school systems that struggle to deliver equitable results in a standard brick and mortar setting overcome the added challenges inherent in distance learning?
Some districts have answered this question by deciding not to provide any learning, period. The legal obligations here are admittedly complex. Once school systems commit to provide any instruction, they are legally obligated to meet the needs of students with special needs. School closures across the country have also brought to shine a bright light on the enormous role schools play in our children’s safety net. Understandably, requiring students to have the technological resources and support at home needed for effective distance learning programs to work is a challenging legal obligation.
But it is still important to have a clear definition of what successful distance learning should look like. To define success, presume that every single student has the necessary technology, time, motivation, and support to participate in distance learning. Then, consider how success would be measured if standardized exams did not exist. As part of my work with educators, I have regularly asked what they would do if they had a magic wand to re-imagine education. Their most popular answer aligns closely with what success would look like in today’s digital context: giving every child their own independent learning goals and equipping them the tools and resources they need to meet these goals.
There is no exhaustive how-to list for equity because equity work is never quite finished. The key to providing equitable distance learning opportunities for all students is to recognize what this looks like for each student’s unique situation. This transition from “all children” to “each child” is probably a heavier lift than the shift to distance learning. But by recognizing equity as an overarching aspect of every decision school system leaders are making as part of this transition, valuable lessons will be learned that will help schools serve students more effectively in this new distance learning environment.
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The dead-lift is a weight training exercise where a barbell with weights or without, or dumbbells are lifted from the floor to the hip area, held for a few seconds. Then returned to the floor. That is one rep.
affiliate
BENEFITS
fat burner
works quadriceps
muscle builder
works abdominal muscles
improve posture and stability
works lower back
reduces depression
works lats
scultps entire core
engages forearms
increase testostereone
strengthens bones
increase growth hormone
works a lot of muscles
keeps heart healthy
highly functional
deadlifts are affordable
improves whole body strength
strengthen hamstrings and glutes
injury preventer
improves athletic performance
women doable
tones legs
almost for anybody
reduces love handles
aging slower
reduces belly fat
some have fun
tones butt
squat variations
tones lower back
stamina builder
builds endurance
helps the heart
builds muscle
helps life activities
improves cardio
improves grip
improves pelvic muscles
a strong back helps everything
HOW TO LIFT HEAVIER
light x twenty reps
medium x ten reps
heavy x five reps
four sets
rest one minute
WORKOUTS
3×1.5XBW
5×10, 8, 8, 6, 4
50×185/135 for time
5x3x70%
3x10x65%
5×115/75
4×8
4×10
25×155/105
5×50/35
20×315
10x empty olympic barbell (45lbs)
10×135
10×225
10×315
Lifting heavy weights increases resting metabolism, increases strength, and strengthens bones. Both men AND women should make strength training part of any exercise regimen to reap the benefits.
FYI: If you weigh yourself immediately following a heavy strength training workout you may see an increase on the scale. This happens because the muscles you worked will take in extra fluid temporarily.
Go back to exercising, bathing your pet, taking out clothes that you no longer wear, finishing reading the book that has some dust on your nightstand, these are just some of the things that we always end up postponing because we don’t have time or we are very tired to do them.
But there is something that you are sure to enjoy more than anything because, in addition to being a form of spiritual healing, it serves to connect your emotional and spiritual side with the physical. I am talking about meditation, it is a form of relaxation that we must all definitely practice. Next, we share some tips to meditate if you are a beginner.
1. Wear comfortable clothes
Have you noticed that most people who practice meditation always wear loose clothing? And it is much more comfortable to do it, so I recommend that if you want to concentrate faster and have more comfort, wear loose and soft clothes; cotton garments are recommended. Take off accessories like a watch, earrings or necklaces, and forget about tight clothing.
2. Find a quiet place
It doesn’t matter if it’s outdoors (like your garden or balcony), or inside your house; The important thing is that there are no interruptions and noises that can bother you. You must know that the place you choose must give you comfort and peace.
3. Light incense or a humidifier
When you start to meditate you realize that all your senses are more receptive, so I recommend that if you have incense or a humidifier in your house, use these. It is not strictly used, but you can notice that when you meditate your nose becomes sharper, it helps you to concentrate and relax more easily.
4. Take a comfortable pose
A correct and comfortable posture makes the difference between being able to focus on meditation or just wanting to change your posture every two seconds, so you can do it in two ways, both really comfortable and, most importantly: they allow you to meditate calmly and effective.
Sitting: If you choose this option, it is best to do it on a yoga mat, sitting in the centre of your bed or directly on the floor; Your back should be straight and without tension. You will be able to breathe deeply, keeping your arms away.
Lying down: You can lie on your bed or on the yoga mat itself; It is better to discard the floor option, because after a few minutes, you may start to feel uncomfortable. Your posture should be completely straight, so that your legs and arms are separated, not in the starfish style, but also not together.
5. Focus your energy on your body and breathing
Most likely this is the most complicated step of all, since it is difficult not to pay attention to our thoughts, to give that attention to your body and your breathing, so you must do two basic things so that you really feel that there is a connection between your mind, each part of your body and your breathing:
Count your breaths: Before focusing on your body, you must focus on your breathing; experience the sensation of inhaling, holding the air in the lungs and then exhaling. Count your breaths in rounds of ten; These must be deep, this way it will be easier to make the connection between your mind and your body.
Focus on your sensations: Learn to pay attention to every part of your body; In this way, you will better identify each sensation you experience, and you will notice how your arms, feet, abdomen, fingers and even areas of the skin have a different sensation and how it changes depending on the concentration you have in each area.
6. Eliminate distracting noises
This is probably somewhat complicated, more if everyone in your house is home, children play indoors, or you simply have all the notification alerts on WhatsApp or Instagram news or messages activated, so stay away from any noise that comes to exist. Silent your cell phone and find a room or time when you have those 10 or 20 minutes of silence exclusive to you.
7. Put on relaxing music
One way to get focused when you’re meditating is by playing background music that will help you reach the level of focus you want, so take advantage of the meditative song playlists offered by YouTube and Spotify.
8. Distractions are natural, don’t knock yourself up
If it is one of the first times that you practice meditation, it is completely normal for your own thoughts to distract you, but it should not stop you from meditating, so do not bother or be angry with yourself if at the beginning you are already thinking about anything else; just suppress that thought and recount your breaths to enter that zen mode again.
9. Start with 10-minute lapses daily
Maybe you think that 10 minutes is little, that it is very little time, that you can do more, but it is not that you are going to meditate for four hours straight the first day of starting. Ideally, it should be 20 minutes, but initially, it is best only to be 10 minutes. It will even help you fall asleep more easily.
"El reconocimiento de hoy es para Enrique Lucas, abuelo de Mar M. Lucas. A sus 90 años vuelve a demostrarnos que no hay edad para el CrossFit. Enrique subió dos vídeos en el grupo de Whatsapp de la familia con este mensaje “Venga, que hay que moverse”. pic.twitter.com/wy4xcslwIo
