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Fitness: Dos and don'ts for your home workout – Standard Freeholder

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At best, poor execution leads to diminished results. At worst, you’ll find yourself nursing an injury.

Like many active Canadians with no access to the local fitness club, you’ve probably tried an online workout or set up your own makeshift home gym. Not only are both options viable for anyone trying to maintain a workout routine, they provide an opportunity to try new exercises. But without the watchful eye of a fitness professional to check your form, technique can suffer. At best, poor execution leads to diminished results. At worst, you’ll find yourself nursing an injury — which, with sport medicine clinics shut down, can mean an abrupt end to your home workout routine.

To help keep your technique on point, here are step-by-step how-tos for some of the more popular exercises used in home-based workouts. Film yourself doing each exercise and compare your form to the photos and directions below. Then move a full-length mirror to your workout space and use it to double-check your technique during a workout. Exercises done correctly make all that hard-earned sweat worthwhile.


Chelsea Privée demonstrates a properly executed lunge.

Allen McInnis /

Montreal Gazette


Chelsea Privée demonstrates an incorrectly executed lunge.

Allen McInnis /

Montreal Gazette

Lunge

Start position: Stand tall with feet hip-width apart. Hold a weight in each hand (optional) or slide a weighted backpack over your shoulders.

Action: Step one leg back, keeping the foot in line with the same-side hip. The core remains strong and upper body quiet. Lower the hips in a straight line until the front knee is bent to 90 degrees. The knee of the back leg should touch or almost touch the ground. Return the back leg to the start position. Repeat, stepping back with the other leg.

Easier: Lower and raise the hips without returning the back leg to the start position.

Tips: Keep your ears and shoulders lined up over the hips as the body lowers toward the floor.

Don’t:

  • Let your forward knee drift toward your midline as it bends.
  • Let your upper body drift forward during any phase of the exercise.


Burpee: the right way.

Allen McInnis /

Montreal Gazette


Burpee: the right way to end the exercise.

Allen McInnis /

Montreal Gazette


Burpee: the wrong way.

Allen McInnis /

Montreal Gazette

Burpee

Start position: Stand tall with feet shoulder-width apart.

Action: Bend the knees, lower the hips and place both hands on the floor, kicking both legs out behind until they are fully extended. As the legs are straightening, lower the chest to the floor. Push off the floor, straightening the arms, and hop both feet under the hips. Jump up to the start position.

Easier: Don’t lower the chest to the floor as the legs kick out behind the hips. Walk, don’t hop, the feet out and back.

Harder: Get some air under your feet as you hop from the floor to a standing position.  

Don’t: Lead with the chest as you push off the floor.


Pushup: the right way.

Allen McInnis /

Montreal Gazette


Pushup: the wrong way.

Allen McInnis /

Montreal Gazette

Pushup

Start position: Place both hands on the floor, shoulder-width apart, arms fully extended. Balance on the toes with both legs straight, feet just wider than the hips.

Action: Lower the torso toward the floor, keeping the head, shoulders, hips and heels in a straight line, until the chest is hovering over the floor (elbows bent at 90 degrees). Push back up to the start position.

Easier: From the start position, balance on the knees, not the toes. Elevate the hands on a couch, bottom step or curb.

Harder: Start with the chest on the floor. Elevate the feet on a couch, bottom step or curb. Bring your hands closer together.

Tips: Exhale as you push back up to the start position.

Don’t: Break the body’s alignment by lifting the hips or letting the belly sag as you push off the floor.


Kettlebell swing: the right way.

Allen McInnis /

Montreal Gazette


Kettlebell swing: the wrong way.

Allen McInnis /

Montreal Gazette

Kettlebell swing

Start position: Stand tall, holding the kettlebell in both hands and resting it in front of the thighs, legs shoulder-distance apart.

Action: Bend from the hips and lower the upper body, swinging the kettlebell through the legs until the wrists scrape the inner thighs. Drive the hips forward, pushing from the heels, and swing the kettlebell to chest height, keeping the arms straight. The upper body follows the arc of the kettlebell until the body is standing tall back in the start position.

Easier: Choose a lighter kettlebell. Raise the kettlebell to the bottom of the rib cage.

Harder: Choose a heavier kettlebell. Swing the kettlebell with one arm.

Tips: Use the hamstrings and buttocks to thrust the hips forward and swing the kettlebell into its upward arc.

Don’t:

  • Curl the back and roll the shoulders inward as the kettlebell moves in its downward arc.
  • Use the upper body to lift the kettlebell.
  • Swing the kettlebell higher than shoulder height.
  • Arch the back as the kettlebell swings upward.


Plank: the right way.

Allen McInnis /

Montreal Gazette


Plank: the wrong way.

Allen McInnis /

Montreal Gazette

Plank

Start position: Place the forearms on the floor, elbows under the shoulders, legs extended, and balance on the toes.

Action: Tighten the core and hold your body in a straight line — head, shoulders, hips, knees and ankles in alignment.

Easier: Drop one knee (or both knees) to the floor.

Harder: Tap the right shoulder with the left hand and return the hand to the floor. Repeat with the right hand tapping the left shoulder. Lift one foot off the floor and raise it above the stationary leg.

Don’t:

  • Let your lower body sag or lift at the hips as fatigue sets in.
  • Drop the head and let the chin travel toward the chest.

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Ottawa orders TikTok’s Canadian arm to be dissolved

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The federal government is ordering the dissolution of TikTok’s Canadian business after a national security review of the Chinese company behind the social media platform, but stopped short of ordering people to stay off the app.

Industry Minister François-Philippe Champagne announced the government’s “wind up” demand Wednesday, saying it is meant to address “risks” related to ByteDance Ltd.’s establishment of TikTok Technology Canada Inc.

“The decision was based on the information and evidence collected over the course of the review and on the advice of Canada’s security and intelligence community and other government partners,” he said in a statement.

The announcement added that the government is not blocking Canadians’ access to the TikTok application or their ability to create content.

However, it urged people to “adopt good cybersecurity practices and assess the possible risks of using social media platforms and applications, including how their information is likely to be protected, managed, used and shared by foreign actors, as well as to be aware of which country’s laws apply.”

Champagne’s office did not immediately respond to a request for comment seeking details about what evidence led to the government’s dissolution demand, how long ByteDance has to comply and why the app is not being banned.

A TikTok spokesperson said in a statement that the shutdown of its Canadian offices will mean the loss of hundreds of well-paying local jobs.

“We will challenge this order in court,” the spokesperson said.

“The TikTok platform will remain available for creators to find an audience, explore new interests and for businesses to thrive.”

The federal Liberals ordered a national security review of TikTok in September 2023, but it was not public knowledge until The Canadian Press reported in March that it was investigating the company.

At the time, it said the review was based on the expansion of a business, which it said constituted the establishment of a new Canadian entity. It declined to provide any further details about what expansion it was reviewing.

A government database showed a notification of new business from TikTok in June 2023. It said Network Sense Ventures Ltd. in Toronto and Vancouver would engage in “marketing, advertising, and content/creator development activities in relation to the use of the TikTok app in Canada.”

Even before the review, ByteDance and TikTok were lightning rod for privacy and safety concerns because Chinese national security laws compel organizations in the country to assist with intelligence gathering.

Such concerns led the U.S. House of Representatives to pass a bill in March designed to ban TikTok unless its China-based owner sells its stake in the business.

Champagne’s office has maintained Canada’s review was not related to the U.S. bill, which has yet to pass.

Canada’s review was carried out through the Investment Canada Act, which allows the government to investigate any foreign investment with potential to might harm national security.

While cabinet can make investors sell parts of the business or shares, Champagne has said the act doesn’t allow him to disclose details of the review.

Wednesday’s dissolution order was made in accordance with the act.

The federal government banned TikTok from its mobile devices in February 2023 following the launch of an investigation into the company by federal and provincial privacy commissioners.

— With files from Anja Karadeglija in Ottawa

This report by The Canadian Press was first published Nov. 6, 2024.

The Canadian Press. All rights reserved.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Google’s partnership with AI startup Anthropic faces a UK competition investigation

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LONDON (AP) — Britain’s competition watchdog said Thursday it’s opening a formal investigation into Google’s partnership with artificial intelligence startup Anthropic.

The Competition and Markets Authority said it has “sufficient information” to launch an initial probe after it sought input earlier this year on whether the deal would stifle competition.

The CMA has until Dec. 19 to decide whether to approve the deal or escalate its investigation.

“Google is committed to building the most open and innovative AI ecosystem in the world,” the company said. “Anthropic is free to use multiple cloud providers and does, and we don’t demand exclusive tech rights.”

San Francisco-based Anthropic was founded in 2021 by siblings Dario and Daniela Amodei, who previously worked at ChatGPT maker OpenAI. The company has focused on increasing the safety and reliability of AI models. Google reportedly agreed last year to make a multibillion-dollar investment in Anthropic, which has a popular chatbot named Claude.

Anthropic said it’s cooperating with the regulator and will provide “the complete picture about Google’s investment and our commercial collaboration.”

“We are an independent company and none of our strategic partnerships or investor relationships diminish the independence of our corporate governance or our freedom to partner with others,” it said in a statement.

The U.K. regulator has been scrutinizing a raft of AI deals as investment money floods into the industry to capitalize on the artificial intelligence boom. Last month it cleared Anthropic’s $4 billion deal with Amazon and it has also signed off on Microsoft’s deals with two other AI startups, Inflection and Mistral.

The Canadian Press. All rights reserved.

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