If our eventual nominee has nothing in their bank account after a long primary, we’re in big trouble

From: Dan Pfeiffer <democraticparty>
Date: Mon, Apr 29, 2019 at 7:39 PM
Subject: If our eventual nominee has nothing in their bank account after a long primary, we’re in big trouble
To: ajay mishra <ajayinsead03>

Let me tell you about Barack Obama’s 2008 campaign.

DemocratsJoin us.
pixel.gif?r=0d67c51161261f3e1259a49b59026ee5642d6a86

Let me tell you about Barack Obama’s 2008 campaign.

Republicans had their nominee chosen by March, but the fight on the Democratic side was tough that year — and we didn’t have the nomination locked down until June. That put us two months behind our opponents’ organizing, fundraising, and infrastructure-building — two months that were hard to make up.

This year is no different. We have an amazing, but historically large field of Democratic presidential candidates and no idea how long our primary will last. What we do know is that if our eventual nominee has $0 in their bank account after a long primary, we’re in big trouble — unless we have a strong DNC.

Tom Perez and his team are working right now to defeat Donald Trump in 2020. We need to invest in good organizing — and that’s exactly what the DNC is doing. Good organizing got Barack Obama to the White House and is the only way to defeat Trump. That’s why the DNC launched Organizing Corps 2020, a super smart program to train an army of organizers in critical battleground states ready to go work on the general election. We also need to reach more people online, and the DNC has made historic investments in data and technology. And while our incredible candidates navigate the primary process, the DNC needs to hold Trump and his Republican allies accountable. So, the DNC just launched an unprecedented effort to do just that through its War Room. In short, I couldn’t be more proud of the work Tom Perez and his team are doing. They are stepping up and so should we.

Each month the Democratic National Committee has big deadlines like the one tomorrow at midnight. Whether or not we hit those deadlines will determine if the DNC is capable of sending a Democrat to the White House and winning seats up and down the ballot — so, I gotta ask:

Will you donate $10 before tomorrow’s critical deadline to help Democrats win up and down the ticket? Every cent you give will go towards electing Democrats in 2020.

If you’ve saved your payment information with ActBlue Express, your donation will go through immediately.

EXPRESS DONATE: $10
EXPRESS DONATE: $25
EXPRESS DONATE: $50
EXPRESS DONATE: $100
EXPRESS DONATE: $200
Or donate another amount.

Let’s be clear: I’m not saying you shouldn’t donate to your favorite candidates — as someone who worked on President Obama’s campaigns, I can tell you firsthand that they absolutely appreciate your support!

But what I am saying is that your donation to the Democratic Party today is a surefire way to make sure that whoever our Democratic nominee is will have the support they need to beat Donald Trump in November 2020.

Luckily, the Democratic Party has launched some cool programs to help our nominee take down Trump and his allies in 2020: Organizing Corps 2020 is going to recruit, train, and pay more than a thousand young organizers to work next year’s election; the War Room is going to shape the narrative about how Trump is hurting American families in key battleground states; and their landmark Data Warehouse will completely change how campaigns use and share data.

But those programs won’t reach their full potential without your support before tomorrow’s deadline.

Donate $10 before tomorrow’s deadline to help support the Democratic Party’s awesome work.

Thanks for standing with Democrats,

Dan

Dan Pfeiffer
Co-host of Pod Save America
Former Senior Advisor to President Obama

If you no longer wish to receive emails from the DNC, submit this form to unsubscribe.

If you’d only like to receive our most important messages, sign up to receive less email or opt in to our SMS program by signing up to receive text messages.

This email was sent to ajayinsead03. If this isn’t your preferred email address, update your contact information. If you’re ready to elect Democrats in all 50 states, make a contribution today. This organization is powered by you, and we’d love to hear your ideas. Just reply to this email to send any comments, criticisms, or feedback. Our community management team reads every message from supporters like you. Thanks for supporting our party!

Contributions or gifts to the Democratic National Committee are not tax deductible. Paid for by the Democratic National Committee, www.Democrats.org, and not authorized by any candidate or candidate’s committee.

open.gif

Someone just viewed: IN OLGA SHULMAN LEDNICHENKO CHOMSKY OR SPIELBERG OR WITTGENSETEIN MOVIE SEEN

From: Streak <notifications>
Date: Sun, Apr 28, 2019 at 6:18 PM
Subject: Someone just viewed: IN OLGA SHULMAN LEDNICHENKO CHOMSKY OR SPIELBERG OR WITTGENSETEIN MOVIE SEEN
To: <ajayinsead03>

Streak

Someone just viewed your email with the subject: IN OLGA SHULMAN LEDNICHENKO CHOMSKY OR SPIELBERG OR WITTGENSETEIN MOVIE SEEN

Details
People on thread: YONI NETANYAHU OLGA BLOG POST BY EMAIL
Device: PC
Location: tel aviv-yafo, ta

eyJlbWFpbF9pZCI6IlJNX3lBUUVBQVdwal9YdnBUdndybm9DY1NYeUcwdz09In0=

I hope you’ll give me a few minutes to explain why I am so excited about our Democratic slate before Tuesday’s deadline:

From: Seema Nanda <democraticparty>
Date: Mon, Apr 29, 2019 at 1:48 AM
Subject: I hope you’ll give me a few minutes to explain why I am so excited about our Democratic slate before Tuesday’s deadline:
To: <lednichenkoolga>

As a strong supporter of the DNC, I know that you want everyone to have their fair shot at the American Dream.

pixel.gif?r=0d67c51161261f3e1259a49b59026ee5642d6a86

I’m excited about the incredible slate of candidates running to be our next Democratic presidential nominee, and not just because I am committed to being neutral. Our candidates share common goals that represent who we are as Democrats, in sharp contrast to Trump. Just take a look at a few of the policies they’re running on:

  • Helping America’s middle class get ahead
  • Ensuring that every American can access affordable, quality health care
  • Providing affordable higher education so students can graduate debt-free
  • Facing climate change head-on and creating more good-paying, clean-energy jobs

As a strong supporter of the DNC, I know that you want everyone to have their fair shot at the American Dream. Donald Trump only cares about one thing: Donald J. Trump.

Trump and the RNC raised a whopping $76 million in the first quarter of this year alone — that’s 21 times more than President Obama had raised for his reelection by this point. Our eventual Democratic presidential nominee needs a strong DNC now to build the strong party infrastructure capable of lifting them and their policies to victory. We have already started the critical work of building this infrastructure, which is why Tuesday’s deadline is so important. We rely on you, our grassroots supporters, to power us at the DNC! We are proud that two-thirds of our support is from our grassroots. You truly power the party.

Will you donate $3 before Tuesday at midnight to ensure we have the resources in place to put Democrats in the White House and seats nationwide who will fight for our values? We won’t be able to do it without you.

DONATE: $3
DONATE: $10
DONATE: $25
DONATE: $50
DONATE: $100
Or donate another amount.

People always ask me why they should support the DNC. We have nearly 20 people running for President, and the one thing we know is that every single one of them will need a strong party infrastructure to win. That means the best possible, data, organizing, research, digital assets, and so much more. The earlier we do the work, the more effective — and cost-effective — it is. No matter who wins the nomination, our eventual Democratic presidential nominee will need to have the full force of the Democratic National Committee behind them.

In order to win the White House and seats nationwide next year, we have to invest now, while it’s still early in the race — waiting until Democrats have chosen our nominee will be too late. Our eventual nominee will inherit our party’s organizing, fundraising, and data operations, so in order to be ready to hit the ground running in the general election, I am asking you to make your first contribution to the DNC of 2019 right now.

Donate $3 before Tuesday’s deadline to support the critical work the DNC is doing to ensure Democrats win nationwide in 2020.

Thanks for your ongoing support of Democrats.

Seema

Seema Nanda
Chief Executive Officer
Democratic National Committee

If you no longer wish to receive emails from the DNC, submit this form to unsubscribe.

If you’d only like to receive our most important messages, sign up to receive less email or opt in to our SMS program by signing up to receive text messages.

This email was sent to lednichenkoolga. If this isn’t your preferred email address, update your contact information. If you’re ready to elect Democrats in all 50 states, make a contribution today. This organization is powered by you, and we’d love to hear your ideas. Just reply to this email to send any comments, criticisms, or feedback. Our community management team reads every message from supporters like you. Thanks for supporting our party!

Contributions or gifts to the Democratic National Committee are not tax deductible. Paid for by the Democratic National Committee, www.Democrats.org, and not authorized by any candidate or candidate’s committee.

open.gif

How to Lose 5 Pounds of Belly Fat in 30 Days Want to lose some fat from your waistline and build better abs? Here’s how.

How to Lose 5 Pounds of Belly Fat in 30 Days

Want to lose some fat from your waistline and build better abs? Here’s how.

 

How to Lose 5 Pounds of Belly Fat in 30 Days

Want to lose some fat from your waistline and build better abs? Here’s how.

jeffhaden_336x336_11526.jpgBy Jeff HadenContributing editor, Inc.@jeff_haden

getty_488905030_2000133320009280172_298271.jpg

CREDIT: Getty Images

You want a trimmer waistline. You want to lose a few pounds of belly fat in a relatively short period of time. Shoot, you’d even love a set of six-pack abs.

That’s great, because when you reduce your percentage of body fat (especially when you lose visceral fat like belly fat), you reduce the risk of Type 2 diabetes and heart disease, and if you do it the right way, you improve your overall health and fitness. So while losing some belly fat will help you look better, it will also make you healthier.

Can’t beat that.

Reducing your body fat percentage isn’t easy, though. If it was, everyone would look like this. But if you follow the right program, you can. Stick to the following plan and reducing your body fat percentage — and losing some pounds of belly fat — is almost assured.

But, first, let’s get a couple of things out of the way.

One, it’s impossible to “spot reduce.” While you can target certain areas of your body in terms of building up the muscles in that area, you can’t decide to just lose weight in your stomach, or your thighs, or your rear. It doesn’t work that way. You can’t remove subcutaneous body fat from specific areas of the body by doing exercises that target those areas. Doing hundreds of crunches will certainly strengthen your abs, but that won’t reduce the amount of fat stored in your torso.

Want to lose pounds of belly fat? You’ll have to lose pounds of weight. Some will come from your stomach. Some will come from the rest of your body.

That doesn’t mean that we don’t have certain areas where we’re predisposed to put on fat. If I gain a few excess pounds, most seem to appear on my stomach. Other people tend to put on pounds in their thighs or rear. They’re gaining weight everywhere, of course, but it seems to appear more readily in a certain area. On the flip side, if I lose five or six pounds, my waistline gets noticeably less soft.

But I’m still losing fat everywhere else: chest, arms, legs, rear, face, everywhere. That’s how it works.

So don’t fall for the spot reduction myth. If you want to lose pounds of body fat, you’ll have to reduce your overall body fat percentage, which almost always means losing weight. (Unless you’re way out of shape, it’s really, really hard to add significant amounts of muscle while also losing weight.)

Which leads us to point number two: If you want to lose belly fat, you’ll need to lose weight. If you stick to the following plan, you won’t have to lose as much weight as you might think because your body will burn more fat for energy, but still. Reducing your body fat percentage will require losing some weight. Don’t go into this thinking you won’t have to lose weight, because that’s the surest way to fail.

So what is the best way to lose belly fat and reduce your overall body fat percentage?

1. Follow an intermittent fasting eating routine.

Intermittent fasting — here’s a thorough guide to intermittent fasting — is not a diet, although you can follow an intermittent fasting schedule in conjunction with a calorie reduction plan. It’s just a different way of eating — and a great way to burn more fat and change your body composition and shift your muscle to fat ratio toward a greater percentage of muscle.

Here’s how it works.

Think of your body as being in two states: the “fed” state and the “fasted” state.

Once you start eating, your body shifts into the fed state. Even after you’ve finished eating, you stay in the fed state for roughly three to five hours (depending on what you’ve eaten, how frequently you’ve eaten, your metabolic rate, and other factors).

When you’re in the fed state, your insulin levels naturally increase, and when your insulin levels are high you typically don’t burn fat for energy because your body doesn’t need to tap into its fat stores — what you’ve eaten gives it plenty to work with.

After somewhere between three and five hours, your body stops processing its last meal. There’s nothing left to absorb, so insulin levels naturally decrease. Then, somewhere between eight and 12 hours after that last meal, your body starts burning stored fat. (Why don’t you start burning fat sooner? Biology is sometimes a pain in the ass; it’s like our bodies will do anything to hang on to fat.)

So, when you’re in the fed state, your body doesn’t need to burn fat; it’s like the door to the fat store is locked. When you’re in the fasted state, the door to the fat store swings open.

But it takes eight to 12 hours to get into the fasted state. Start your day with breakfast at 7 a.m. and don’t have your last meal until your 9 p.m. snack and you almost never go into a fasted state. Fast for 16 hours, and you do.

And that’s how, over time, you can lose a few percentage points of fat even if you don’t change your exercise routine and don’t change what you eat; keep all the other variables consistent and intermittent fasting will cause you to lose fat.

Science says so; in one study, after eight weeks participants who followed an intermittent fasting eating schedule lost 3.5 pounds of fat while those who similarly exercised and took in the same total calories did not.

In another study, participants reduced their waist circumference by 4 to 7 percent. Other studies have shown that fasting can reduce the risk of cardiovascular disease and cancer.

Plus, who can ignore Jackman science: To play Wolverine, Hugh Jackman followed an intermittent fasting eating regimen to put on more than 20 pounds of muscle while also leaning out. (Proving it is possible to add significant muscle while losing fat. But it’s really, really hard.)

Yep: Intermittent fasting works.

The beauty of intermittent fasting is that there really is just one rule: Eat for eight hours, then don’t eat for 16 hours. (Some people choose to fast for 18 hours; try that if you want, but, jeez, it’s a long time to go without eating.) When you decide to start eating is up to you. What you eat during that time frame is up to you.

Just figure out what works best for your schedule and your lifestyle. Most people wait a while after they wake up to start eating; for me, it’s easier to hold off for a few hours in the morning than it is to go, say, from 3 or 4 p.m. until bedtime without eating. Plus, if you work out in the morning before you eat, you get to double-dip on fat burning, since your body will use even more of your stored fat for energy.

Speaking of that double-dip …

2. Do some cardio first thing in the morning.

According to at least one study in which participants ate 30 percent more calories and 50 percent more fat every day than they normally would, the people who exercised before eating breakfast gained almost no weight and their insulin levels remained healthy.

That could in part be due to the fact that their bodies burned more fat throughout the day, not just during exercise, than the other people’s in the study.

Those findings add to the evidence that exercising when your stomach is empty causes your body to burn more fat, both when you exercise and throughout the rest of the day.

So if you want to be able to eat more and still maintain your current body weight, get up earlier and exercise before breakfast. If you want to lose weight, get up earlier and exercise before breakfast. And if you want to be in a better mood all day,definitely exercise before breakfast. Researchers at the University of Vermont found that aerobic training of moderate intensity, with an average heart rate of around 112 beats a minute — elevated, sure, but it’s not like you’re hammering away — improved participants’ mood for up to 12 hours after exercise.

Lose weight and be in a better mood? Who wouldn’t sign up for that?

I know what you’re thinking: Do that every day? I can’t do that.

One, yes you can. And two, if you shoot for seven days a week but only manage four or five days a week of 20 minutes of moderate cardio first thing in the morning, you’re still way ahead.

3. Do HIIT training at least three times a week.

High intensity interval training is an exercise routine that combines moderate intensity intervals with high intensity intervals. (Here’s a thorough look at the benefits of HIIT training.)

Why does HIIT training work better than conventional cardio for fat loss? When you do cardio at the same pace, your body adjusts itself to the workload and tries to conserve calories. (After all, your body doesn’t know how long or hard you plan to work out.) Interval training forces your body to burn more calories — and tap into fat stores — because it has no choice. Science says so: One study at Laval University found people who performed HIIT cardio lost nine times more fat than people who performed moderate cardio at a consistent speed.

What does a HIIT workout look like? You could jog for two minutes, sprint for one minute, jog for two minutes, sprint for one minute. Or you could do a HIIT workout on a bike, or by running up stairs and then jogging back down. The key is that you go relatively all out for a short period of time, then recover by maintaining a moderate level of intensity, then go again.

That means, of course, that you can’t just spin lightly on an exercise bike. You can’t just breeze along on the elliptical. You can’t just knock out 12 reps of dumbbell bicep curls with a five-pound weight while you check your email with your free hand.

You have to go hard.

Yes, it will hurt. It’s supposed to. But “pain” is relative. If you haven’t been exercising at all, mixing in a few 30-second jogging intervals during a 20-minute walk will hurt — and will help you get in better shape, so that down the road you’ll be able to do even more.

If you haven’t been exercising at all, doing four sets of 15 burpees will hurt — and will help get you in better shape so that down the road you’ll be able to do even more.

That’s the cool thing about working out. Improving you is all that matters. Start from where you are, and work on improving that. Improvement, any improvement, is success.

And as you improve, you’ll also burn fat.

4. Do some basic strength training.

Strength training increases your metabolic rate, both during exercise and after. A pound of muscle burns more calories than a pound of fat. Strength training makes your muscles look better when the fat that was hiding them starts to disappear.

And besides that, it’s just fun to get stronger — you not only feel better, you move better. And you’ll feel better about yourself.

If you don’t want to go to a gym, that’s OK. If you want to get in better shape, this is the perfect plan for gaining greater strength and mobility.

And don’t worry that doing strength exercises — or lifting weights — will make you get all bulky. That’s another myth.

5. Do a reasonable amount of core exercises.

Having great abs — having a six-pack — is the result of having a low body fat percentage. You can do crunches for hours a day, but if you have excess fat on your stomach, your ab muscles won’t show through. If you’re not lean, no matter how strong or well-developed your abs, they won’t show through.

That means you want to work your core, but you don’t have to go crazy.

A reasonable workout would be, say, three sets of 15 hanging leg raises, three to four times a week. Hanging leg raises, done correctly, will work your entire mid-section.

Can’t do that many leg raises? That’s OK. Do roman chair leg raises. If you can’t do those, that’s OK. Do sit-ups.

But don’t automatically default to an easier workout. Try your best to do hanging leg raises. If you absolutely can’t, then try roman chair leg raises and again, try your best. Then work hard to get stronger so you can advance to a tougher abdominal exercise.

Do that — continually strive for progress — and your abs will look great when your belly fat start to go away. Plus, a stronger core improves your posture and naturally sucks your stomach in.

Win-win.

And finally …

6. Lose some weight.

That means taking in fewer calories than you burn. That means making healthier choices. That means … well, you know what that means. You know what you should eat. We all do. White flours and white sugars are the enemy. Foods like white breads, cookies, white pasta, white rice, and white potatoes are out. (The same is true for “white fats” like butter and full-fat cheese.)

Replace the white stuff with vegetables, fruits, and lean proteins. You’ll lose a couple of pounds (at least) just from taking this one step. Science says so.

Then, make sure every meal is healthy. All you have to do is include a serving of lean protein (fish, poultry, egg whites, etc.) with two servings of vegetables or one serving of vegetables and one serving of fruit. Or if you’re a vegetarian, include foods with sufficient protein.

Will eating that way require some planning? Of course. Map out what you’ll eat tomorrow and prepare it ahead of time. Then when it’s time to eat, you won’t have to make any decisions about what to eat — you’ll just eat.

Remember, decisions are diet killers. Eliminate as many decisions as possible.

But seriously: You don’t need me to tell you what you should eat. You already know. If you say you don’t, you’re kidding yourself. You know — you just prefer to think you don’t know.

Then, when you weigh yourself, do it at the same time every day so you eliminate variables. (I weigh myself as soon as I get out of bed.) While you won’t lose weight every day, you should notice a downward trend, and if you don’t, you need to adjust accordingly. Look back on what you’ve eaten and how you’ve exercised and determine where you’ve gone wrong.

If you’re honest with yourself, the mistakes will be easy to spot, especially when you keep a food journal. The Hawthorne effect works: When we are being observed, we change our behaviors. Just in this case, you will be the one who is doing the observing.

Plus, writing down everything you eat will keep you from any “mindless” eating and will keep you from underestimating — because we all underestimate — what you actually consume.

So write everything down. Then total up your calories at the end of the day. Ideally, you’ll eat 300 to 400 fewer calories than you did before you started, and at the end of the month that will be worth three to four pounds.

Some of that four pounds will disappear from your waistline. That, plus all the other changes you made, will add up to an even greater total weight loss, and along with it, a significant loss of belly fat.

And a much healthier you.