Full-Body Warm Up Routine

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Full-Body Warm Up Routine

August 7, 2016 6:00am by

You get older, you become more susceptible to injuries. I tried some of these before swimming or tennis, and they have reduced injuries and soreness.

 

Dynamic warm up routine
1. Lunge with a twist.  (good for hips flexor).  10X

2. Knee tucks.  (stretches the glutes)

3. High kicks.  (hips and your hamstrings)

4. Hip stretch

5. T push-ups. (shoulders)

6. Jump squats (quads)

7. Jump lunges. (hamstrings)

Mark Perry creator of BuiltLean shows a dynamic warm up routine, better than traditional stretching.

 

VIDEO

 

© 2016 The Big Picture

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The Despair of Poor White Americans

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Sometime during the past few years, the country started talking differently about white Americans of modest means. Early in the Obama era, the ennobling language of campaign pundits prevailed. There was much discussion of “white working-class voters,” with whom the Democrats, and especially Barack Obama, were having such trouble connecting. Never mind that this overbroad category of Americans—the exit pollsters’ definition was anyone without a four-year college degree, or more than a third of the electorate—obliterated major differences in geography, ethnicity, and culture. The label served to conjure a vast swath of salt-of-the-earth citizens living and working in the wide-open spaces between the coasts—Sarah Palin’s “real America”—who were dubious of the effete, hifalutin types increasingly dominating the party that had once purported to represent the common man. The “white working class” connoted virtue and integrity. A party losing touch with it was a party unmoored.

That flattering glow has faded away. Today, less privileged white Americans are considered to be in crisis, and the language of sociologists and pathologists predominates. Charles Murray’s Coming Apart: The State of White America, 1960–2010 was published in 2012, and Robert D. Putnam’s Our Kids: The American Dream in Crisis came out last year. From opposite ends of the ideological spectrum, they made the case that social breakdown among low-income whites was starting to mimic trends that had begun decades earlier among African Americans: Rates of out-of-wedlock births and male joblessness were rising sharply. Then came the stories about a surge in opiate addiction among white Americans, alongside shocking reports of rising mortality rates (including by suicide) among middle-aged whites. And then, of course, came the 2016 presidential campaign. The question was suddenly no longer why Democrats struggled to appeal to regular Americans. It was why so many regular Americans were drawn to a man like Donald Trump.

A barely suppressed contempt has characterized much of the commentary about white woe.

Equally jarring has been the shift in tone. A barely suppressed contempt has characterized much of the commentary about white woe, on both the left and the right. Writing for National Review in March, the conservative provocateur Kevin Williamson shoveled scorn on the low-income white Republican voters who, as he saw it, were most responsible for the rise of Trump:

Nothing happened to them. There wasn’t some awful disaster. There wasn’t a war or a famine or a plague or a foreign occupation. Even the economic changes of the past few decades do very little to explain the dysfunction and negligence—and the incomprehensible malice—of poor white America. So the gypsum business in Garbutt ain’t what it used to be. There is more to life in the 21st century than wallboard and cheap sentimentality about how the Man closed the factories down.

The truth about these dysfunctional, downscale communities is that they deserve to die. Economically, they are negative assets. Morally, they are indefensible. Forget all your cheap theatrical Bruce Springsteen crap. Forget your sanctimony about struggling Rust Belt factory towns and your conspiracy theories about the wily Orientals stealing our jobs … The white American underclass is in thrall to a vicious, selfish culture whose main products are misery and used heroin needles. Donald Trump’s speeches make them feel good. So does OxyContin.

Analysis on the left has been less gratuitously nasty but similarly harsh in its insinuation. Several prominent liberals have theorized that what’s driving rising mortality and drug and alcohol abuse among white Americans is, quite simply, despair over the loss of their perch in the country’s pecking order. “So what is happening?” asked Josh Marshall on his “Talking Points Memo” blog in December. “Let’s put this clearly,” he said in wrapping up his analysis of the dismal health data. “The stressor at work here is the perceived and real loss of the social and economic advantages of being white.”

The barely veiled implication, whichever version you consider, is that the people undergoing these travails deserve relatively little sympathy—that they maybe, kinda had this reckoning coming. Either they are layabouts drenched in self-pity or they are sad cases consumed with racial status anxiety and animus toward the nonwhites passing them on the ladder. Both interpretations are, in their own ways, strikingly ungenerous toward a huge number of fellow Americans.

They are also unsatisfying as explanations for what is happening out there. Williamson, for one, mischaracterizes the typical Trump voter. As exit polls show, the candidate’s base is not the truly bereft white underclass Williamson derides. Those Americans are, by and large, not voting at all, as I’m often reminded when reporting in places like Appalachia, where turnout rates are the lowest in the country. People voting for Trump are mostly a notch higher on the economic ladder—in a position to feel exactly the resentment that Williamson himself feels toward the shiftless needy. As for liberals’ diagnosis that a major public-health crisis is rooted in racial envy, it fails to square with, among other things, the fact that blacks and Hispanics have hardly been flourishing themselves. Yes, there’s an African American president, but by many metrics the Great Recession was even worse for minorities than for whites.

Two new books—one a provocative, deeply researched history and the other an affecting memoir—are well timed to help make better sense of the plight of struggling whites in the United States. Both accounts converge on an important insight: The gloomy state of affairs in the lower reaches of white America should not have caught the rest of the country as off guard as it has—and mobilizing solutions for the crisis will depend partly on closing the gaps that allowed for such obliviousness.

“Welcome to America as it was,” Nancy Isenberg, a historian at Louisiana State University, writes near the outset of White Trash: The 400-Year Untold History of Class in America. Her title might seem sensational were it not so well earned. As she makes plain, a white lower class not only figured more prominently in the development of the colonies and the young country than national lore suggests, but was spoken of from the start explicitly in terms of waste and refuse.

Viking

For England, the New World beckoned as more than a vast store of natural resources, Isenberg argues. It was also a place to dispose of the dregs of its own society. In the late 16th century, the geographer Richard Hakluyt argued that America could serve as a giant workhouse where the “fry [young children] of wandering beggars that grow up idly and hurtfully and burdenous to the Realm, might be unladen and better bred up.” The exportable poor, he wrote, were the “offals of our people.” In 1619, King James I was so fed up with vagrant boys milling around his Newmarket palace that he asked the Virginia Company to ship them overseas. Three years later, John Donne—yes, that John Donne—wrote about the colony of Virginia as if it were England’s spleen and liver, Isenberg writes, draining the “ill humours of the body … to breed good bloud.” Thus it was, she goes on, that the early settlers included so many “roguish highwaymen, mean vagrants, Irish rebels, known whores, and an assortment of convicts,” including one Elizabeth “Little Bess” Armstrong, sent to Virginia for stealing two spoons.

One of America’s founding myths, of course, is that the simple act of leaving England and boldly starting new lives in the colonies had an equalizing effect on the colonists, swiftly narrowing the distance between indentured servant and merchant, landowner and clerk—all except the African slave. Nonsense, Isenberg says: “Independence did not magically erase the British class system.” A “ruthless class order” was enforced at Jamestown, where one woman returned from 10 months of Indian captivity to be told that she owed 150 pounds of tobacco to her dead husband’s former master and would have to work off the debt. The Puritans were likewise “obsessed with class rank”—membership in the Church and its core elect were elite privileges—not least because the early Massachusetts settlers included far more nonreligious riffraff than is generally realized. A version of the North Carolina constitution probably co-authored by John Locke was designed to “avoid erecting a numerous democracy.” It envisioned a nobility of landgraves and caciques (German for “princes” and Spanish for “chieftains”), along with a “court of heraldry” to oversee marriages and make sure they preserved pedigree.

For England, the New World was a place to dispose of the dregs of its own society.

Class distinctions were maintained above all in the apportionment of land. In Virginia in 1700, indentured servants had virtually no chance to own any, and by 1770, less than 10 percent of white Virginians had claim to more than half the land. In 1729 in North Carolina, a colony with 36,000 people, there were only 3,281 listed grants, and 309 grantees owned nearly half the land. “Land was the principal source of wealth, and those without any had little chance to escape servitude,” Isenberg writes. “It was the stigma of landlessness that would leave its mark on white trash from this day forward.” This was not just a Southern dynamic. The American usage of squatter traces to New England, where many of the nonelect—later called “swamp Yankees”—carved out homes on others’ land only to be chased off and have their houses burned.

The Founding Fathers were, as Isenberg sees it, complicit in perpetuating these stark class divides. George Washington believed that only the “lower class of people” should serve as foot soldiers in the Continental Army. Thomas Jefferson envisioned his public schools educating talented students “raked from the rubbish” of the lower class, and argued that ranking humans like animal breeds was perfectly natural. “The circumstance of superior beauty is thought worthy of attention in the propagation of our horses, dogs and other domestic animals,” he wrote. “Why not that of man?” John Adams believed the “passion for distinction” was a powerful human force: “There must be one, indeed, who is the last and lowest of the human species.”

By the time the nation gained independence, the white underclass—its future dependents—was fully entrenched. This underclass could be found just about everywhere in the new country, but it was perhaps most conspicuous in North Carolina, where many whites who had been denied land in Virginia trickled into the area south of the Great Dismal Swamp, establishing what Isenberg calls “the first white trash colony.” William Byrd II, the Virginia planter, described these swamp denizens as suffering from “distempers of laziness” and “slothful in everything but getting children.” North Carolina’s governor described his people as “the meanest, most rustic and squalid part of the species.”

Accounts of this underclass as “an anomalous new breed of human,” as Isenberg puts it, proliferated as poor whites without property spread west and south across the country. These “crackers” and “squatters” were “no better than savages,” with “children brought up in the Woods like brutes,” wrote a Swiss-born colonel in the colonial army in 1759. In 1810, the ornithologist Alexander Wilson described the “grotesque log cabins” where the lowly patriarch typically stood wearing a shirt “defiled and torn,” his “face inlaid with dirt and soot.” Thomas Jefferson’s granddaughter came back from an 1817 excursion with her grandfather telling of that “half civiliz’d race who lived beyond the ridge.” In 1830, the country even got its first “Cracker Dictionary” to document the slang of poor whites.

At various junctures, politicians (think Davy Crockett and Andrew Jackson) turned humble roots into a mark of “backwoodsman” authenticity, but the pendulum always swung back. The term white trash made its first appearance in print as early as 1821. It gained currency three decades later, by which point observers were expressing horror over these people’s “tallow” skin and their habit of eating clay. As George Weston warned in his widely circulated 1856 pamphlet “The Poor Whites of the South,” they were “sinking deeper and more hopelessly into barbarism with every succeeding generation.” Speaking of this class as a separate breed—a species unto itself—was a way to skirt the challenge it presented to the nation’s vision of equality and inclusivity. Isenberg points up the tension: “If whiteness was not an automatic badge of superiority, a guarantee of the homogeneous population of independent, educable freemen … then the ideals of life, liberty, and the pursuit of happiness were unobtainable.”

With so much talk of breeds, it is no surprise that, in the early 20th century, the U.S. was gripped by a eugenics craze, which Isenberg sees as motivated by revulsion over the supposed degeneracy of poor whites, especially those in the South. State fairs held “fitter family” contests, Teddy Roosevelt fretted about Americans’ “germ protoplasm,” and Supreme Court Justice Oliver Wendell Holmes Jr. issued a ruling upholding the forced sterilization of a poor Virginian named Carrie Buck, deemed a “moron.”

Isenberg, for all her efforts to clarify the role of class in the national culture, succumbs to a different kind of distortion herself. She is frustratingly hazy about regional distinctions within the white lower class, a blurriness that also skews some of the contemporary liberal theorizing about white despondency. As her account progresses, she focuses increasingly on the South, without squarely addressing that choice and its implications. To zero in on the white underclass in or near slaveholding areas is, understandably, to dwell on the fraught dynamic between poor whites and enslaved African Americans and its role in the national debate leading up to the Civil War. On the one hand, opponents of slavery argued that the association of labor with servitude dulled the work ethic of poor whites. On the other, defenders of slavery claimed that being spared the lowliest toil kept poor Southern whites a step above their Northern counterparts.

But there were whole other swaths of the country where many poor whites lived without any blacks nearby to speak of—not least the broad expanse of Appalachia. Isenberg makes plain in a brief aside that she does not buy the idea, enshrined in so many books in recent years, of a separate cohort of “Scots-Irish”—hard-drinking, hard-scrapping brawlers from the “borderlands” of Scotland, northern Ireland, and northern England who, cherishing their freedom and wanting nothing to do with the coastal elites, settled up in the Appalachian hills in the mid-18th century. One such account, Grady McWhiney’s Cracker Culture (1988), earns Isenberg’s brisk dismissal as a “flawed historical study that turned poor whites into Celtic ethnics (Scots-Irish).”

Regardless of the merits in that dispute, Isenberg ought to have reckoned more fully with the distinctions between poor whites in the Deep South and those elsewhere. At points, she mentions “hillbilly” whites (a k a “mountaineers” and “briar hoppers”) as a subset of her white underclass. But at other points, she makes it sound as if all poor whites lived with blacks in their midst and, when the Civil War came, went off with varying degrees of enthusiasm to fight to maintain their superiority over those blacks. In reality, many poor whites in Appalachia avoided what they saw as the war of the slaveholding planters of the Deep South and the cavaliers of the Tidewater region of Virginia—and even created a new state, West Virginia, in their resistance. Whether or not one buys into the Scots-Irish version of events, the history of greater Appalachia is one of provincial upstarts asserting themselves against elites, not merely one of dispossessed victims.

The distinction’s relevance persists today. Large areas of “real America” are almost entirely white. In Appalachia, that homogeneity, along with the region’s populist tradition, helps explain why white voters there took so much longer to flip from Democrat to Republican than in the Deep South. This does not mean that racism is absent in these areas—far from it. But it suggests that the racism is fueled as much by suspicion of the “other” as it is by firsthand experience of blacks and competition with them—and that political sentiment on issues such as welfare and crime isn’t as racially motivated as many liberal analysts assume. A focus on the South also eclipses places where low-income whites consist mainly of descendants of later European immigrants. (Think of the South Boston Irish, or Baltimore’s Polish American dockworkers depicted in the second season of The Wire.)

As Isenberg’s chronicle moves into the middle of the 20th century, she offers a fascinating account of how the trailer parks built to provide housing for war-industry workers gave rise to a whole new demeaning stereotype: trailer trash. She captures the reflexively pejorative depictions of poor southern whites during the civil-rights years. And she shows how, starting in the 1970s, the new preoccupation with ethnic heritage instilled a semi-ironic pride in “redneck” identity. The upgraded self-image prefigured the elevation of the “white working class” in the years to follow.

“Today’s trailer trash are merely yesterday’s vagrants on wheels.”

By the time her account reaches the late 20th century, though, the social and economic texture thins. Instead, Isenberg resorts to cataloguing representations of poor whites in pop culture (Deliverance, Hee Haw, Here Comes Honey Boo Boo) and celebrity politics (Tammy Faye Bakker, Bill Clinton, Sarah Palin), and offers some fairly trite commentary on the current political scene. Isenberg’s history is a bracing reminder of the persistent contempt for the white underclass, but you will have to look elsewhere for insights into why the condition of this class has taken a turn for the worse—and what its members think of themselves, and of the elites who have trashed them for so long.

To have become a memoirist when he’s barely cracked 30, J. D. Vance suggests at the outset of Hillbilly Elegy: A Memoir of a Family and Culture in Crisis, is “somewhat absurd”—except that the result couldn’t be better-timed. Vance’s story amounts to a one-family composite of nearly all the worrisome trends affecting poor white Americans. The cover image of a mountain cabin is slightly misleading. Vance’s family straddles “hillbillies” who have remained in Appalachia and those whose ancestors left for work in the Midwest and are now struggling across the postindustrial flatlands. He still has relatives in Breathitt County, Kentucky, and feels a strong bond with that place. But most of the book is set where his grandparents moved decades ago and he grew up, the small manufacturing city of Middletown, in distinctly un-hilly southwestern Ohio.

Harper

Unlike Isenberg, Vance subscribes fully to the notion of the Appalachian Scots-Irish as a distinct breed of low-income Americans who have brought their pugilistic ways with them wherever they have gone. His family fits the bill to the point of straining credulity. His beloved maternal grandmother, Mamaw, once nearly killed a man who stole the family’s cow. His great-uncle forced a man who made a leering comment about the young Mamaw to eat her panties at knifepoint. Later, when Mamaw got angry that her husband, Papaw, had come home drunk again, she set him on fire. (One of their daughters put out the flames.) Papaw was no slouch himself, having once apparently killed a neighbor’s dog by feeding it steak marinated in antifreeze after it nearly bit Vance’s mom.

But Vance, a self-described conservative who has contributed to National Review, is not offering another lurid saga of hillbilly exploits. He is trying to figure out how things went wrong for his people. “I am a hill person. So is much of America’s white working class,” he writes. “And we hill people aren’t doing very well.”

In Vance’s story, the troubles are embodied above all in one person: his mother. After graduating high school as the salutatorian, Bev became a teenage mother, as Mamaw had also been, and embarked on a string of marriages—five, at last count. She was bright—“the smartest person I knew”—and drilled the importance of reading and education into her son. She checked out library books on football strategy to get him to think more deeply about the game he loved, and revamped his third-grade science project the night before it was due, just like any suburban helicopter mom.

But her marriages were riven by fighting. She drank heavily, and became addicted to the painkillers she could pilfer in her job as a nurse, and later to heroin. Vance and his older sister were raised amid an extreme form of the instability and dysfunction that Charles Murray and Robert Putnam lament: He grew up with three stepfathers, and during one two-year stretch he lived in four houses. At one low point, when he was 12, his mother was taken away in handcuffs after he fled to a stranger’s house to escape a beating from her. At another point, she asked him to pee into a cup so she could use his urine to pass a drug test. “Chaos begets chaos,” he writes. “Welcome to family life for the American hillbilly.”


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Vance survives this endless turbulence, thanks in large part to the tough love he receives from Mamaw, living nearby, who sees in him a chance to redeem her parenting failures with Bev. His grades are good enough to get him into the best state colleges in Ohio. But fearing that he isn’t ready for unstructured campus life, he enlists in the Marine Corps, and gets a stint in Iraq and a large helping of maturity and perspective. After finishing his tour, he excels at Ohio State and, to his joyful amazement, is admitted to Yale Law School.

With the same appealing guilelessness that he brings to the story of his youthful ordeals, Vance describes the culture shock he experiences in New Haven. He doesn’t know what to make of the endless “cocktail receptions and banquets” that combine networking and matchmaking. At the fancy restaurant where he’s attending a law firm’s recruitment dinner, he spits out sparkling water, having never drunk such a thing. He calls his girlfriend from the restroom to ask her, ‘What do I do with all these damned forks?’ ”

His estrangement often reflects poorly on the echelon he’s joined, whose members, he says with understatement, could do a better job of “opening their hearts and minds to” newcomers. He is taken aback when law-school friends leave a mess at a chicken joint, and stays behind with another student from a low-income background, Jamil, to clean it up. “People,” he writes, “would say with a straight face that a surgeon mother and engineer father were middle-class.” To his astonishment, he is regarded as an exotic figure by his professors and classmates, simply by virtue of having come from a small town in the middle of the country, gone to a mediocre public high school, and been born to parents who didn’t attend college.

He adapts to his new world well enough to land at a Washington, D.C., law firm and later in a court clerkship, and is today prospering as a principal at an investment firm in San Francisco. But the outsider feeling lingers—hearing someone use a big word like confabulate in conversation makes his blood rise. “Sometimes I view members of the elite with an almost primal scorn,” he admits. And questions nag at him: “Why has no else from my high school made it to the Ivy League? Why are people like me so poorly represented in America’s elite institutions?” He is acutely aware of how easily he could have been trapped, had it not been for the caring intervention he received at key moments from people like Mamaw and his sister. “Thinking about … how close I was to the abyss, gives me chills. I am one lucky son of a bitch.” He asks:

How much of our lives, good and bad, should we credit to our personal decisions, and how much is just the inheritance of our culture, our families, and our parents who have failed their children? How much is Mom’s life her own fault? Where does blame stop and sympathy begin?

Vance’s answers read like works in progress: His passages of general social commentary could have benefited from longer gestation, and are strongest when grounded in his biography. He is well aware of the larger forces driving the cultural decline he deplores. He knows how much of the deterioration in Middletown can be traced to the shrinkage of the big Armco steel-rolling mill that, during World War II, drew so many Appalachians—including Papaw—to the town. His tales of the increasingly rarefied world of elite education offer good evidence for why “many people in my community began to believe that the modern American meritocracy was not built for them.”

But he also sees the social decline in personal terms, as a weakening of moral fiber and work ethic. He describes, for instance, working at a local grocery store, where he “learned how people gamed the welfare system”:

They’d buy two dozen-packs of soda with food stamps and then sell them at a discount for cash. They’d ring up their orders separately, buying food with food stamps, and beer, wine, and cigarettes with cash … Most of us were struggling to get by, but we made do, worked hard, and hoped for a better life. But a large minority was content to live off the dole. Every two weeks, I’d get a small paycheck and notice the line where federal and state income taxes were deducted from my wages. At least as often, our drug-addict neighbor would buy T-bone steaks, which I was too poor to buy for myself but was forced by Uncle Sam to buy for someone else.

As Vance notes, resentment of this sort—which surfaces again and again in his book—helps explain why voters in the world he came from have largely abandoned the Democrats, the party of the social safety net.

Nor is the animus new: Isenberg traces it back to the days when poor Southerners were scorned for availing themselves of the aid extended to freed slaves—and joined in the scorn as soon as they escaped the dole. “The same self-made man who looked down on white trash others had conveniently chosen to forget that his own parents escaped the tar-paper shack only with the help of the federal government,” she writes. “ ‘Upscale rednecks’ had no trouble spotting those below them in their rearview mirrors.” In Vance’s book, those “below” are mostly fellow whites and the resentment is not primarily racially motivated, as many liberals would have one believe of all anti-welfare sentiment.

For poor whites, the most painful comparison is not with supposedly ascendant minorities but with the fortunes of their own parents.

Vance does not pivot from such observations to a full-blown indictment of social-welfare programs. He isn’t ready to join the Republican chorus that blames the government (and specifically the black president who now heads it) for all ills. But he zealously subscribes to its corollary: The government, in his view, can’t possibly cure those ills. In a summary that borders on the polemical, he exhorts the “broad community of hillbillies” to “wake the hell up” and seize control of its fate.

Public policy can help, but there is no government that can fix these problems for us … Mamaw refused to purchase bicycles for her grandchildren because they kept disappearing—even when locked up—from her front porch. She feared answering her door toward the end of her life because an able-bodied woman who lived next door would not stop bothering her for cash—money, we later learned, for drugs. These problems were not created by governments or corporations or anyone else. We created them, and only we can fix them.

Vance’s intentions here are sincere and understandable. He’s tired of folks back home talking big about hard work when they are collecting checks just like the people they denigrate—tired of “the lies we tell ourselves.” He’s fed up with the quick resort to political blame, like the acquaintance in Middletown who told him that he had quit work because he was sick of waking up early but then declared on Facebook that it was the “Obama economy” that had set him back. “Whenever people ask me what I’d most like to change about the white working class,” writes Vance, “I say, ‘The feeling that our choices don’t matter.’ ”

He is wrong, though, that the burden of fixing things falls entirely on his people. The problems he describes—the reasons life in Middletown got tougher for his mom’s generation than it was for Mamaw and Papaw when they came north for work—have plenty to do with decisions by “governments or corporations.” The government and corporations have presided over the rise of new monopolies, the effect of which has been to concentrate wealth in a handful of companies and regions. The government and corporations welcomed China into the World Trade Organization; more and more economists now believe that move hastened the erosion of American manufacturing, by encouraging U.S. companies to shift operations offshore. The government and corporations each did their part to weaken organized labor, which once boosted wages and strengthened the social fabric in places like Middletown. More recently, the government has accelerated the decline of the coal industry, on environmentally defensible grounds but with awfully little in the way of remedies for those affected.

A family moves belongings into a trailer in Chauncey, Ohio. (Matt Eich)

Even at the edges, solutions lie within the purview of the powers that be—such as allowing Medicaid expansion to proceed in the South and expanding access to medication-assisted treatment to help people like Vance’s mother get off heroin. Yes, aid should be tailored to avoid the sort of resentment that Vance felt at the grocery store. At moments, he seems to acknowledge a role for taxpayer-funded compassion. “The best way to look at this might be to recognize that you probably can’t fix these things,” a friend who worked at the White House once told him. “They’ll always be around. But maybe you can put your thumb on the scale a little for the people at the margins.”

Perhaps you can even put your whole hand on the scale. One of the most compelling parts of Isenberg’s history is her account of the help delivered to struggling rural whites as part of the New Deal. Projects like the Resettlement Administration, led by Rexford Tugwell, which moved tenants to better land and provided loans for farm improvements, brought real progress. So did the Tennessee Valley Authority, which not only spurred development of much of the South but created training centers and entire planned towns—towns where hill children went to school with engineers’ kids. The New Deal had its flops. But men like Tugwell recognized that citizens in some places were slipping badly behind, and that their plight represented a powerful threat to the country’s founding ideals of individual self-determination and advancement.

A case can be made that the time has arrived for a major undertaking in, say, the devastated coal country of central Appalachia. How much to invest in struggling regions themselves, as opposed to making it easier for those who live in them to seek a livelihood elsewhere, is a debate that needs to happen. But the obligation is there, as it was 80 years ago. “We think of the left-behind groups as extinct,” Isenberg writes, “and the present as a time of advanced thought and sensibility. But today’s trailer trash are merely yesterday’s vagrants on wheels, an updated version of Okies in jalopies and Florida crackers in their carts. They are renamed often, but they do not disappear.”

Except they are now further out of sight than ever. As Isenberg documents, the lower classes have been disregarded and shunted off for as long as the United States has existed. But the separation has grown considerably in recent years. The elite economy is more concentrated than ever in a handful of winner-take-all cities—as Phillip Longman recently noted in the Washington Monthly, the per capita income of Washington, D.C., in 1980 was 29 percent above the average for Americans as a whole; in 2013, that figure was 68 percent. In the Bay Area, per capita income jumped from 50 percent to 88 percent above average over that period; in New York, from 80 percent to 172 percent. As these gaps have grown, the highly educated have become far more likely than those lower down the ladder to move in search of better-paying jobs.

The clustering is intensifying within regions, too. Since 1980, the share of upper-income households living in census tracts that are majority upper-income, rather than scattered throughout more mixed-income neighborhoods, has doubled. The upper echelon has increasingly sought comfort in prosperous insularity, withdrawing its abundant social capital from communities that relied on that capital’s overflow, and consolidating it in oversaturated enclaves.

So why are white Americans in downwardly mobile areas feeling a despair that appears to be driving stark increases in substance abuse and suicide? In my own reporting in Vance’s home ground of southwestern Ohio and ancestral territory of eastern Kentucky, I have encountered racial anxiety and antagonism, for sure. But far more striking is the general aura of decline that hangs over towns in which medical-supply stores and pawn shops dominate decrepit main streets, and Victorians stand crumbling, unoccupied. Talk with those still sticking it out, the body-shop worker and the dollar-store clerk and the unemployed miner, and the fatalism is clear: Things were much better in an earlier time, and no future awaits in places that have been left behind by polished people in gleaming cities. The most painful comparison is not with supposedly ascendant minorities—it’s with the fortunes of one’s own parents or, by now, grandparents. The demoralizing effect of decay enveloping the place you live cannot be underestimated. And the bitterness—the “primal scorn”—that Donald Trump has tapped into among white Americans in struggling areas is aimed not just at those of foreign extraction. It is directed toward fellow countrymen who have become foreigners of a different sort, looking down on the natives, if they bother to look at all.



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FBI chief calls for national talk over encryption vs. safety

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 The FBI's director said Friday the agency is collecting data to present next year in hopes of sparking a national conversation about law enforcement's increasing inability to access encrypted electronic devices.

Speaking Friday at the American Bar Association annual conference in San Francisco, James Comey said the agency was unable to access 650 of 5,000 electronic devices investigators attempted to search over the last 10 months. He said the problem is only going to get worse without a discussion about the technology.

Comey says encryption technology makes it impossible in a growing number of criminal cases to search electronic devices. But he said it's up to U.S. citizens, rather than the FBI or government officials, to decide whether to modify the technology to help law enforcement access the devices.

Comey's concern with encryption emerged earlier this year when the FBI engaged in a high-profile legal fight with Apple over accessing data from a locked iPhone used by one of the two shooters in the San Bernardino, California, terrorist attack. The  legal fight remained unresolved because the FBI dropped its court challenge after it said it found a way to access the shooter's iPhone.

Silicon Valley companies say encryption safeguards customers' privacy rights and offers protections from hackers, corporate spies and other breaches.

"The San Bernardino litigation was necessary, but in my view, it was also counterproductive," Comey said during his 20-minute speech. "It was necessary because we had to get into that phone. It was counterproductive because it made it very hard to have a complex conversation."

Comey said he hopes a calmer conversation about encryption and its effects on public safety can be started in 2017 after the presidential elections pitting Republican Donald Trump and Democrat Hillary Clinton. Comey chided Clinton on July 5 for being "extremely careless" in using private email servers for government communications while serving as secretary of state, but he recommended no criminal charges.

On Friday, in response to a question about the decision, Comey said, "I don't want to talk about the case itself anymore, after four hours and 40 minutes without a bathroom break" testifying before Congress about the FBI's investigation of Clinton's email practices while secretary of state.

But he said that it was "unprecedented for the FBI to show the kind of transparency" it did in discussing its investigation of Clinton and recommendation to prosecutors to forgo criminal charges.

The Associated Press



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Sheriff Raids House to Find Anonymous Blogger Who Called Him Corrupt

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After a watchdog blog repeatedly linked him and other local officials to  corruption and fraud, the Sheriff of Terrebone Parish in Louisiana on Tuesday sent six deputies to raid a police officer’s home to seize computers and other electronic devices.

Sheriff Jerry Larpenter’s deputies submitted affidavits alleging criminal defamation against the anonymous author of the ExposeDAT blog, and obtained search warrants to seize evidence in the officer’s house and from Facebook.

The officer, Wayne Anderson, works for the police department of Houma, the county seat of Terrebone Parish — and according to New Orleans’ WWL-TV, formerly worked as a Terrebone Sheriff’s deputy.

Anderson was placed on paid leave about an hour and a half after the raid on his house, Jerri Smitko, one of his attorneys, told The Intercept. She said that he has not yet been officially notified about why.

Smitko said Anderson denies that he is the author of ExposeDat.

But free speech advocates say the blogger — whoever he or she is — is protected by the First Amendment.

“The law is very clear that somebody in their private capacity, on private time, on their own equipment, has a First Amendment right to post about things of public concern,” Marjorie Esman, director of the ACLU of Louisiana, told The Intercept.

Larpenter told WWL: “If you’re gonna lie about me and make it under a fictitious name, I’m gonna come after you.”

Esman said the Sheriff and his deputies were forgetting something.  “The laws that they’re sworn to uphold include the right to criticize and protest. Somehow there’s a piece in the training that leads to them missing that.”

ExposeDAT calls itself a “watchdog group,” posting articles that use public records to identify institutional corruption in the Parish. Since it launched in late June, it has accused various public officials and business owners of nepotism, tax evasion, polluting and misuse of government funds.

It promises to “introduce articles that explore the relationship between certain Public Officials and the flow of money in South Louisiana.”

The Sheriff’s office, in order to obtain the warrants, said the blog had criminally defamed the Parish’s new insurance agent, Tony Alford, WWL reported.

One ExposeDAT blog post titled “Gordon Dove and Tony Alford’s Radioactive Waste Dumping,” briefly describes the relationship between Alford and the parish’s president, who jointly own a Montana trucking company that has been cited for dumping radioactive waste in Montana. That citation was originally reported in the Missoula, Mont., newspaper The Missoulian.

In a post titled “You Scratch Mine and I’ll Scratch Yours,” the blog uses public records to call attention to the fact that Sheriff Larpenter gave Alford a parish contract despite that fact that his wife manages Alford’s office.

“When decent, law abiding citizens try to speak out on matters of public importance, they’re treated like criminals,” Smitko said. “If this is what happens to a police officer with 12 year of impeccable service what the hell kind of justice do criminals get?”

The Sheriff’s office, the police department and the district attorney’s office did not return requests for comment.

This isn’t the first time that Louisiana law enforcement officers have challenged those who criticize them. In 2012, Bobby Simmons, a former police officer, was arrested and jailed on a charge of criminal defamation for a letter he wrote to a newspaper regarding another police officer. The charge was later dropped, and Simmons filed a civil suit alleging that his civil rights were violated.



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WeChat’s world

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Time for a shot of WeChat

YU HUI, a boisterous four-year-old living in Shanghai, is what marketing people call a digital native. Over a year ago, she started communicating with her parents using WeChat, a Chinese mobile-messaging service. She is too young to carry around a mobile phone. Instead she uses a Mon Mon, an internet-connected device that links through the cloud to the WeChat app. The cuddly critter’s rotund belly disguises a microphone, which Yu Hui uses to send rambling updates and songs to her parents; it lights up when she gets an incoming message back.

Like most professionals on the mainland, her mother uses WeChat rather than e-mail to conduct much of her business. The app offers everything from free video calls and instant group chats to news updates and easy sharing of large multimedia files. It has a business-oriented chat service akin to America’s Slack. Yu Hui’s mother also uses her smartphone camera to scan the WeChat QR (quick response) codes of people she meets far more often these days than she exchanges business cards. Yu Hui’s father uses the app to shop online, to pay for goods at physical stores, settle utility bills and split dinner tabs with friends, just with a few taps. He can easily book and pay for taxis, dumpling deliveries, theatre tickets, hospital appointments and foreign holidays, all without ever leaving the WeChat universe.

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As one American venture capitalist puts it, WeChat is there “at every point of your daily contact with the world, from morning until night”. It is this status as a hub for all internet activity, and as a platform through which users find their way to other services, that inspires Silicon Valley firms, including Facebook, to monitor WeChat closely. They are right to cast an envious eye. People who divide their time between China and the West complain that leaving WeChat behind is akin to stepping back in time.

Among all its services, it is perhaps its promise of a cashless economy, a recurring dream of the internet age, that impresses onlookers the most. Thanks to WeChat, Chinese consumers can navigate their day without once spending banknotes or pulling out plastic. It is the best example yet of how China is shaping the future of the mobile internet for consumers everywhere.

That is only fitting, for China makes and puts to good use more smartphones than any other country. More Chinese reach the internet via their mobiles than do so in America, Brazil and Indonesia combined. Many leapt from the pre-web era straight to the mobile internet, skipping the personal computer altogether. About half of all sales over the internet in China take place via mobile phones, against roughly a third of total sales in America. In other words, the conditions were all there for WeChat to take wing: new technologies, business models built around mobile phones, and above all, customers eager to experiment.

The service, which is known on the mainland as Weixin, began five years ago as an innovation from Tencent, a Chinese online-gaming and social-media firm. By now over 700m people use it, and it is one of the world’s most popular messaging apps (see chart). More than a third of all the time spent by mainlanders on the mobile internet is spent on WeChat. A typical user returns to it ten times a day or more.

WeChat has worked hard to make sure that its product is enjoyable to use. Shaking the phone has proven a popular way to make new friends who are also users. Waving it at a television allows the app to recognise the current programme and viewers to interact. A successful stunt during last year’s celebration of Chinese New Year’s Eve saw CCTV, the official state broadcaster, offer millions of dollars in cash rewards to WeChat users who shook their phones on cue. Punters did so 11 billion times during the show, with 810m shakes a minute recorded at one point.

Most importantly, over half of WeChat users have been persuaded to link their bank cards to the app. That is a notable achievement given that China’s is a distrustful society and the internet is a free-for-all of cybercrime, malware and scams. Yet using its trusted brand, and putting to work robust identity and password authentication, Tencent was able to win over the public. In contrast, Western products such as Snapchat and WhatsApp have yet to persuade consumers to entrust them with their financial details. Japan’s Line (which recently floated shares on the New York and Tokyo stock exchanges) and South Korea’s KakaoTalk (in which Tencent is a big investor) have done better, but they cannot match the Chinese platform.

One app to rule them all

How did Tencent take WeChat so far ahead of its rivals? The answer lies partly in the peculiarities of the local market. Unlike most Westerners, many Chinese possessed multiple mobile devices, and they quickly took to an app that offered them an easy way to integrate them all into a single digital identity. In America messaging apps had a potent competitor in the form of basic mobile-phone plans, which bundled in SMS messaging. But text messages were costly in China, so consumers eagerly adopted the free messaging app. And e-mail never took off on the mainland the way it has around the world, mainly because the internet came late; that left an opening for messaging apps.

But the bigger explanation for WeChat’s rise is Tencent’s ability to innovate. Many Chinese grew up using QQ, a PC-based messaging platform offered by Tencent that still has over 800m registered users. QQ was a copy of ICQ, a pioneering Israeli messaging service. But then the Chinese imitator learned to think for itself. Spotting the coming rise of the mobile internet, Tencent challenged several internal teams to design and develop a smartphone-only messaging app. The QQ insiders came up with something along the lines of their existing product for the PC, but another team of outsiders (from a just-acquired firm) came up with Weixin. When Tencent launched the new app, it made it easy for QQ’s users to transfer their contacts over to the new app.

Another stroke of brilliance came two years ago when the service launched a “red packet” campaign in which WeChat users were able to send digital money to friends and family to celebrate Chinese New Year rather than sending cash in a red envelope, as is customary. It was clever of the firm to turn dutiful gift-giving into an exciting game, notes Connie Chan of Andreessen Horowitz, a VC firm. It also encouraged users to bind together into groups to send money, often in randomised amounts (if you send 3,000 yuan to 30 friends, they may not get 100 yuan each; WeChat decides how much). That in turn led to explosive growth in group chats. This year, over 400m users (both as individuals and in groups) sent 32 billion packets of digital cash during the celebration.

The enthusiasm with which WeChat users have adopted the platform makes them valuable to Tencent in ways that rivals can only dream of. After years of patient investment, its parent now earns a large and rising profit from WeChat. While other free messaging apps struggle to bring in much money, Duncan Clark of BDA, a technology consultancy in Beijing, estimates that WeChat earned about $1.8 billion in revenues last year. By the reckoning of HSBC, a bank, according to current valuations for tech firms, WeChat could be worth over $80 billion already.

Over half of its revenues come from online games, where Tencent, the biggest gaming firm, is extremely strong. E-commerce is another driver of the business model. The firm earns fees when consumers shop at one of the more than 10m merchants (including some celebrities) that have official accounts on the app. Once users attach their bank cards to WeChat’s wallet, they typically go on shopping sprees involving far more transactions per month than, for instance, Americans make on plastic. Three years ago, very few people bought things using WeChat but now roughly a third of its users are making regular e-commerce purchases directly though the app. A virtuous circle is operating: as more merchants and brands set up official accounts, it becomes a buzzier and more appealing bazaar.

Users’ dependence on the portal means a treasure-trove of insights into their preferences and peccadilloes. That, in turn, makes WeChat much more valuable to advertisers keen to target consumers as precisely as possible. There are few firms better placed to take advantage of the rise of social mobile advertising than WeChat, reckons Goldman Sachs, an investment bank. When BMW, a German carmaker, launched the first-ever ad to appear on the WeChat Moments page (which is akin to a Facebook feed) of selected users, there followed nothing like pique at the commercial intrusion, but rather an uproar from people demanding to know why they had not received the ad. Even though Tencent has deliberately trodden carefully in introducing targeted ads on users’ Moments pages, its official corporate accounts enjoy billions of impressions each day.

For Western firms, the most telling lesson from WeChat’s success is that consumers and advertisers will handsomely reward companies that solve the myriad problems that bedevil the mobile internet. The smartphone is a marvellous invention, but it can be frustrating. In much of the world, there are too many annoying notifications and updates and the proliferation of apps is baffling. WeChat provides an answer to these problems.

Better-known rivals in the West regard WeChat’s rise with more than a tinge of jealousy. One executive, David Marcus, who runs Facebook Messenger, a popular messaging app run by the social network, is willing to talk about it openly. He calls WeChat, simply, “inspiring”. His plan, to transform Messenger into a platform where people can communicate with businesses and buy things, sounds familiar.

Even enthusiasts acknowledge that the mobile ecosystem is different in the West and that WeChat’s reach and primacy in the eyes of consumers will not be easily replicated. It took off in China well before the app ecosystem had taken hold, as it has now in America and Europe. Western consumers are accustomed to using many different apps to access the internet, not just one. It would require a lot of nudging to encourage use of a single, central hub.

Nor is there much chance that Facebook could make a significant dent in WeChat’s dominance in China. The Silicon Valley darling enjoys incumbency and the network effect in many of its markets. That has sabotaged WeChat’s own efforts to expand abroad (despite splashy ad campaigns featuring Lionel Messi, a footballer). But the same rule applies if Facebook enters China, which could happen this year or next. “We have the huge advantage of incumbency and local knowledge,” says an executive at Tencent. “Weixin is quite simply more of a super-app than Facebook.”

Indeed, WeChat has already proved itself in the teeth of competition. Many Chinese champions have succeeded only because the government has hobbled domestic rivals and blocked foreign entrants. Here, too, Tencent breaks the mould. It has withstood numerous attempts by Alibaba, a formidable local rival, to knock it and its creations off their perch. And it is Facebook’s WhatsApp that is WeChat’s most obvious rival. Unlike Facebook itself, and Twitter, both of which are blocked on the mainland, WhatsApp is free to operate. WeChat has flourished for simple, commercial reasons: it solves problems for its users, and it delights them with new and unexpected offerings. That will change the mobile internet for everyone—those outside China included, as Western firms do their all to emulate its success.



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Learn to Squat Better by Practicing the Movement Backwards

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Traditionally, you learn to squat from top to bottom, but as we mentioned in our squat primer, many variables can limit your ability to squat well or to depth. For some, bad flexibility in the upper back, ankles, hips, and calves are to blame, but it’s also insufficient practice. These drills help you work on both.

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The story around squats is confusing. Some say “squat every day” while others warn “squats are bad… Read more Read more

Reverse patterning is this idea of learning a movement in reverse. In a squat, the bottom half is where 99 percent of people run into trouble because of poor technique, form, or flexibility. Here these reverse patterning drills can help you groove better-looking and safer form at the bottom of your squat. Obviously, these drills are done without a barbell, and they can also be a great way to warm up:

Toe Touch Squat

You first will need to be able to touch your toes, and for most, that’s a matter of teaching yourself to bend at the hips rather than cranking your (probably tight) hamstrings. The toe touch squat drill teaches you to keep your back from rounding (which will probably happen at first), drive your hips down, and get comfortable in the bottom position of the squat.

The dude in the video includes a “heel lift”, which is done by placing plates (5 pounds will work) underneath your heels. The lift counters your poor ankle and calf flexibility to help you get into a deeper squat position.

Toe Touch Squat-to-Stand With Heel Lift

Once you can comfortably chill at the bottom position of a squat, it’s time to practice standing up. Focus on pushing from your heels and maintaining a solid torso position the entire time. You can also try this without the heel lift, but that means you need a fairly mobile and strong upper back.

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There’s more to fitness than just pure strength – flexibility and mobility matter too. You’re going … Read more Read more

Learn to Squat Better by Practicing the Movement BackwardsDo these drills for a few sets for 5-6 reps. You can check the rest of T-Nation’s article for a few other variations and tips on where to go from there.

How to Fix a Really Ugly Squat | T-Nation



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Scientists discover light could exist in a previously unknown form

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Artistic image of light trapped on the surface of a nanoparticle topological insulator. Credit: Vincenzo Giannini

New research suggests that it is possible to create a new form of light by binding light to a single electron, combining the properties of both.

According to the scientists behind the study, from Imperial College London, the coupled and electron would have properties that could lead to circuits that work with packages of light - photons - instead of electrons.

It would also allow researchers to study quantum physical , which govern particles smaller than atoms, on a visible scale.

In normal materials, light interacts with a whole host of electrons present on the surface and within the material. But by using theoretical physics to model the behaviour of light and a recently-discovered class of materials known as topological insulators, Imperial researchers have found that it could interact with just one electron on the surface.

This would create a coupling that merges some of the properties of the light and the electron. Normally, light travels in a straight line, but when bound to the electron it would instead follow its path, tracing the surface of the material.

In the study, published today in Nature Communications, Dr Vincenzo Giannini and colleagues modelled this interaction around a nanoparticle - a small sphere below 0.00000001 metres in diameter - made of a .

Artistic image of light trapped on the surface of a nanoparticle topological insulator. Credit: Vincenzo Giannini

Their models showed that as well as the light taking the property of the electron and circulating the particle, the electron would also take on some of the properties of the light.

Normally, as electrons are travelling along materials, such as electrical circuits, they will stop when faced with a defect. However, Dr Giannini's team discovered that even if there were imperfections in the surface of the nanoparticle, the electron would still be able to travel onwards with the aid of the light.

If this could be adapted into photonic circuits, they would be more robust and less vulnerable to disruption and physical imperfections.

Dr Giannini said: "The results of this research will have a huge impact on the way we conceive light. Topological insulators were only discovered in the last decade, but are already providing us with new phenomena to study and new ways to explore important concepts in physics."

Dr Giannini added that it should be possible to observe the phenomena he has modelled in experiments using current technology, and the team is working with experimental physicists to make this a reality.

He believes that the process that leads to the creation of this new form of light could be scaled up so that the phenomena could observed much more easily. Currently, can only be seen when looking at very small objects or objects that have been super-cooled, but this could allow scientists to study these kinds of behaviour at room temperature.

Explore further: Spinning light waves might be 'locked' for photonics technologies

More information: G. Siroki et al, Single-electron induced surface plasmons on a topological nanoparticle, Nature Communications (2016). DOI: 10.1038/NCOMMS12375



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Debt-To-EBITDA Ratios Are Now The Highest In History

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Remember when nearly a decade ago, just before the last credit bubble burst, investors (at least those who cared about fundamentals) were loading up on risk  - after all "the music was still playing" - but casting fearful glances at the relentless rise in corporate leverage ratios as debt-to-EBITDA was rapidly rising, if not as fast or to levels hit during the dot com bubble, aware that it would all end badly? Well, take one look at the chart below...

But first some commentary from Barclays:

[A] prominent feature of extended bull markets is higher levels of leverage, as measured by the ratio of debt to equity. We found that the debt-to-equity ratio went up during every late-cycle bull market since 1980. Advances in debt and more efficient use of capital structures are obvious ways for companies to offset the economic malaise that sets in toward the end of business cycles and continue to drive stock prices higher. It is when companies stop borrowing because they become more cautious on their capital structures or credit markets tighten that bull markets fail to get extended.

 

Total debt for non-financial companies in the S&P 500 has increased by more than $1tn since the beginning of 2010. This has fueled the surge in payouts... Companies in the S&P 500 have a cash flow deficit of approximately $150bn per year that must be funded in the investment grade credit market to maintain the current level of share repurchases. While this may be a sustainable amount given the easy conditions and low rates in high grade credit, the days of accelerating growth in borrowings are likely in the past, in our view. This is because some important measures of debt sustainability, such as the ratio of debt-to-EBITDA are already elevated, as shown in Figure 9. The median debt-to-EBITDA ratio of the non-financial companies in the S&P 500 has reached 2.3x, a measure unmatched since 2000, which is the earliest year that we have reliable data.

In other words, the highest in history. Here is Barclays' conclusion:

"Similar to our view on payout ratios limiting dividend growth, we believe debt-to-EBITDA has reached a point where it is becoming a constraint on additional leverage."

While we would be the first to agree, so far companies have proven very resilient to recurring warnings that "peak debt" has arrived, almost exclusively thanks to central banks which continue to force investors to chase what little yield remains, ostensibly in corporate debt - the BOE's launch of corporate debt monetization today being a perfect example this morning - while ignoring all the flashing red signs.



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How to listen when you disagree

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So, I asked:

“Thank you for sharing that. Tell me your story? I’d love to know how you came to this point of view.”

She seemed surprised by my interest.

“Why? It doesn’t matter. Your sign said Free Listening, so I gave you something to listen to.”

“Give me more to listen to.”

“They should be locked up! It’s wrong. It’s not right to go out and sleep with whoever, then just vacuum away the result like it never happened.”

She paused…then inhaled the entire world.

“And it’s not fair. All I’ve ever wanted to be is a mom. My whole life, I knew I was meant to have children. Then, when I was 18—18!—the doctor told me I’d never have children. My ovaries were damaged, or missing...it doesn’t matter which. I kept it a secret, and when my husband found out, he left me. I’m alone, my body doesn’t work, I’m old…who will ever love me…”

I wondered if she could hear my heart breaking.

“…so, I guess I get upset when I see people who can get pregnant, who can have kids, who’s bodies work…who can be moms…and they just choose not to…”

Sometimes, there’s nothing to “disagree” with.

I didn’t need to be right.  

I just needed to be there.

She wiped away a few tears, gave me a hug, and thanked me for listening.

She exhaled, and walked back into the RNC circus.

Maybe one day, she’ll hear my story.  But today, it was my turn to hear hers.

I hope she felt loved.



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