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Jan 14

Did U of M Just Find a Pill to Replace Exercise? – wkfr.com

A University of Michigan made an exciting discovery that may be a health game changer.

What if you could take a pill that would give you some of the same health benefits as cardio or muscle training? Sounds like a sales pitch of a scam right? The University of Michigan is testing a protein that may change everything according to the Michigan Health Lab website,

Michigan Medicine researchers studying a class of naturally occurring protein called Sestrin have found that it can mimic many of exercises effects in flies and mice. The findings could eventually help scientists combat muscle wasting due to aging and other causes.

Basically, they are running flies on little fly treadmills. They found that flies that were given high levels of Sestrin that did not exercise had abilities "above and beyond" the trained flies. So, what abilities are they talking about?

The beneficial effects of Sestrin include more than just improved endurance. Mice without Sestrin lacked the improved aerobic capacity, improved respiration and fat burning typically associated with exercise.

I'm not sure how exercising flies can be directly connected to exercising humans...but you have my attention.

It's worth noting that the goal here isn't to make us even lazier. There are many cases where people cannot exercise due to disease, illness or injury. This could help keep those people healthy and prevent muscle atrophy in theory.

No word yet, on when testing on humans will begin.

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Did U of M Just Find a Pill to Replace Exercise? - wkfr.com


Jan 14

4 eating and exercise tips for better health in 2020 and beyond – East Bay Times

Its a new year, so you probably wont be too surprised when some of your friends, family or coworkers start talking about their resolutions for weight loss.

Diets and weight loss programs tend to gain traction in January and then lose steam in February and March. Weight-oriented goals may stem from old habits normalized by a culture that values thinness and quick fixes. Weight-loss goals, especially this time of year, can feel like an emotional roller coaster that we can never quite get off.

What if this year, in 2020, we made goals for better health with a plan fueled by the latest science? Instead of placing our determination for a successful New Year on the number on the scale, we can pour efforts into achievable lifestyle habits for a healthier body and mind. The year 2019 led to many interesting scientific revelations about nutrition that can be easily integrated into your life to improve your eating habits now.

Eat a Plant-Based Diet

The role of plant-based diets in protecting heart health was highlighted in numerous 2019 studies. Research published in theJournal of the American Heart Associationrevealed that those on a plant-based diet have a 32 percent reduced risk of cardiovascular disease-related death compared to those who are not. In addition, eating plant foods leads to a 25 percent lower risk of death from all causes.

Try This: Eat one plant-based meal every day.

Include More High-Fiber Foods

What if you could improve your health simply by consuming more fiber? This past year the World Health Organization investigated the role of fiber on health by looking at 185 studies and 58 clinical trials over 40 years and their results were published inThe Lancet. They found that consuming 25-29 grams of fiber daily lowers risk of coronary artery disease, stroke, type 2 diabetes, colon cancer and death. High-fiber foods increase satiety after eating and positively influence lipid and glucose levels.

Try This: Read the Nutrition Facts Food Label for fiber content to aim for 25-29 grams of fiber daily.

Eat Fewer Ultra-Processed Foods

Foods that are very highly processed, like candy and chips, lack nutritional value, but often are loaded with sugar, fat and sodium. Numerous studies this past year looked at just how harmful ultra-processed foods are for health. A study published in Cell Metabolismcompared an ultra-processed food diet with a non-processed food diet, which were calorie matched. Even though participants were all instructed to consume the same amount of calories, those eating ultra-processed foods gained more weight compared to those eating non-processed foods. It is likely the texture and sensory experience of ultra-processed foods that leads to faster eating, which may impact how the brain determines fullness.

Try This: Speak with a registered dietitian about a plan for nutritious foods you can swap in place of highly processed foods.

Exercise for Mental Health

While we know that exercise is good for physical health, it also appears to have a significant role in mental health. Research published in the journalDepression and Anxietyshowed that those who engaged in multiple hours of physical activity weekly were less likely to be diagnosed with a new episode of depression despite having a higher genetic risk for the condition. Specifically, for every 4 hours of light to strenuous exercise performed per week, participants experienced a 17 percent reduction in new occurrences of depression.

Try This: Include at least 35 minutes of light to strenuous exercise every day based on your abilities. Talk to your physician about starting a new exercise regimen.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached by email atRD@halfacup.com.

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4 eating and exercise tips for better health in 2020 and beyond - East Bay Times


Jan 14

Programs at the Westwood COA – News – Wicked Local Westwood

MondayJan13,2020at5:09PMJan13,2020at5:09PM

The Westwood Council on Aging, at the Patricia Carty-Larkin Senior Center, 60 Nahatan St., announced events for the week.

For information or lunch reservations: 781-329-8799; http://townhall.westwood.ma.us.

Friday, Jan. 17

8:30 a.m.: Manicures

9 a.m.: Wonder Workout

9 a.m.: Big Y

9 a.m.: Bridge

Noon: Lunch, potato pollack

Monday, Jan. 20

SENIOR CENTER CLOSED MLK HOLIDAY

Tuesday, Jan. 21

8 a.m.: Floor Yoga

9:30 a.m.: Chair Yoga

9 a.m.-Noon: BOH Nurse Hours

10 a.m.: Watercolors

Noon: Lunch, beef picadillo

1 p.m.: Watercolors

1 p.m.: Tai Chi

Wednesday, Jan. 22

9 a.m.: Wonder Workout

9 a.m.: SHINE

9 a.m.: Errands

9:30 a.m.: Current Conversations

10:30 a.m.: Chorus

11:15 a.m.: Meditation

Noon: Lunch, chicken stir fry

12:30 p.m.: Low Impact Exercise

1 p.m.: Knitting

Thursday, Jan. 23

8 a.m.: Floor Yoga

9:30 a.m.: Chair Yoga

11 a.m.: Pilates

Noon: Lunch, roast pork

12:30 p.m.: Mahjong

1 p.m.: Bingo

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Programs at the Westwood COA - News - Wicked Local Westwood


Jan 14

Explore the Mount at an open house in January – Times Herald-Record

High school students can get a taste of the college experience at Mount Saint Mary Colleges first open house of the year on Jan. 26 from 9:30 a.m.-1 p.m. on the campus, 330 Powell Avenue in Newburgh.

NEWBURGH High school students can get a taste of the college experience at Mount Saint Mary Colleges first open house of the year on Jan. 26 from 9:30 a.m.-1 p.m. on the campus, 330 Powell Avenue in Newburgh.

Call 1-888-YES-MSMC or email admissions@msmc.edu for more information. Register online at msmc.edu/rsvp

High school students may speak with academic advisors about their plans, while being wowed by the colleges magnificent views of the Hudson River. Advisors and counselors will help students regarding their application, transferring credits, and obtaining financial aid.

Students will also meet faculty and current students, tour labs, and discover internships and research opportunities.

Prospective students and their families can learn about undergraduate programs preparing students for careers in Nursing, Business, Education, Social Services, Communication/Media, Math, Information Technology, Science, Philosophy, Religion, and more.

The Mount will be offering several exciting new programs for incoming first-year students:

Cybersecurity: Offered as both an IT concentration and major, the Mounts Cybersecurity program provides theoretical and hands-on skills to identify and mitigate security vulnerabilities in software, operating systems, networks, and more. A major or concentration in Cybersecurity at the Mount can lead to careers in technology, security software, defense, government, teaching, e-commerce, banking, finance, business, and more.

Exercise Science: The Exercise Science major will immerse students in the workings of the body, its needs under physical and emotional stress, and how these factors affect life. Coursework will include training in exercise physiology, kinesiology, biomechanics, nutrition, and injury prevention. Graduates of the program will be primed for careers in health and wellness, such as nutrition, public health, health education, and fitness. They will also be ready to begin graduate studies in athletic training, physical or occupational therapy, and even MD or OD degree programs.

For more information or to register, visit msmc.edu

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Explore the Mount at an open house in January - Times Herald-Record


Jan 14

Charge your laptop, phone, and everything else with a single $15 all-in-one charger – BGR

Arent you sick and tired of carrying different chargers for your laptop, smartphone, tablet, eBook reader, smartwatch, and more? Wouldnt it be awesome if you could carry a single charger that works with all of them? Well now you can its called the Aukey 30W USB C Charger with Power Delivery and Dynamic Detect and it sells for $22 on Amazon. Thats a terrific price for such a versatile all-in-one charger, but today its on sale for even less. Clip the on-site coupon and use the promo code ECL56KRA at checkout, and youll only pay $15.39!

Heres more info from the product page:

Follow @BGRDeals on Twitter to keep up with the latest and greatest deals we find around the web. Prices subject to change without notice and any coupons mentioned above may be available in limited supply. BGR may receive a commission on orders placed through this article.

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Charge your laptop, phone, and everything else with a single $15 all-in-one charger - BGR


Jan 14

A Cause of and Solution to Extremism: A Case for Civil Military Operation (CMO) Capacity Building in African Partner Forces – smallwarsjournal

A Cause of and Solution to Extremism: A Case for Civil Military Operation (CMO) Capacity Building in African Partner Forces

James P. Micciche

Introduction

As the United States begins to transform its foreign policy and security strategy to adapt to what the 2017 National Security Strategy (NSS) refers to as a return to Great Power Competition (GPC)[i] one geographic region that has endured a substantial reduction in funding and troop commitments is Africa. While there are no great power competitors amongst the 53 countries that constitute United States Africa Commands (USAFRICOM) Area of Responsibility (AOR) multiple countries within the region are at the forefront of ongoing efforts that clearly fall within what Joint Doctrine Note 1-19 defines as the competition continuum[ii]. From increasing Russian military partnerships to strategic Chinese economic development projects, rival nations are seeking to advance their interests and increase their influence within Africa over that of the United States. By 2050 Africa will be the worlds largest market in terms of number of consumers as current demographic trends predict that 25% of the worlds population will reside in sub-Saharan Africa within three decades[iii], therefore making establishing equitable long-term relationships with key partners while concurrently fostering stability vital to both U.S. economic and security interests.

In addition to competition for influence between great powers, the continent of Africa remains plagued by the damage and chaos wrought by violent extremists across many of its diverse regions. Boko Haram and ISIS-West Africa persist in the regions around the Lake Chad Basin helping to create a humanitarian crisis that has led to 2.7 million displaced across the region[iv]. Al Shabaab continues to attack fledgling institutions of governance in Somalia, the second most fragile state in the world per the Fund for Peaces yearly index[v]. ISIS and other entities attempt to expand their influence in Northern Africa enabling unfettered flow of illegal migration towards our closest allies in Europe. In his 2018 address to Congress, General Thomas D. Waldhauser, then Commander USAFRICOM addressed these and other ongoing concerns:

U.S. Africa Command supports our African partners in building the capability and the capacity to develop local solutions to radicalization, destabilization, and persistent conflict. By making targeted investments and maintaining strong partnerships, we can set the basic security conditions needed for good governance and development to take root. Africa, our allies, the U.S., and the world stand to benefit from a secure, stable, and prosperous Africa. [vi]

General Waldhausers intent and vision for a secure and stable Africa is a construct that Civil Affairs (CA) has a unique and critical role in achieving, specifically through the creation and implementation of an AFRICOM wide Civil Military Operations (CMO) capacity-building program for partner forces. A CA-led CMO development program as outlined in this article has three primary outcomes: (1) The generation of security forces that can work by, with, and through civil populations at the tactical and operational level, accounting for civil considerations and mitigating second order effects often used by extremist organizations in influence and messaging campaigns. (2) Increasing the projection of partner nation governance within vulnerable populations through the promotion of an inter-ministerial approach and more pragmatic security elements. (3) Increased understanding of the complex human terrain throughout the various regions of Africa and the facilitation of transregional collaboration between USG and African Partners. Furthermore, a CA-led CMO program will directly enhance the Joint Forces ability to campaign through both cooperation and competition below levels of conflict throughout the continent of Africa supporting the framework established by both the Joint Concept for Integrated Campaign (JCIC) and the Competition Continuum and codified ass objective 3 of AFRICOM U.S. access and influence are ensured. To facilitate the maximum use of the limited amount of CA elements allocated to AFRICOM it is essential to create a named operation or program of record such as United States Southern Commands (USSOUTHCOM) Civil Affairs Engagement Program (CAEP) to enable long term success in any CMO development program.

Situation

In late 2017, the United Nations Development Program (UNDP) published a landmark report titled Journey to Extremism: Drivers, Incentives, and the Tipping Point for Recruitment in which UNDP sought to answer a very complex question: What makes a person decide to join a violent extremist group? The comprehensive study interviewed 718 individuals from six African nations (Cameroon, Kenya, Nigeria, Niger, Somalia, and Sudan) in which extremism and terrorist activities are prevalent, including 573 respondents who were once or currently are members of extremist organizations in Africa to include Al-Shabaab, Boko Haram, and ISIS. Findings highlight that no single factor or event serves as the solitary catalyst for an individual to take up arms or provide logistical support to extremist movements; rather a set of factors increase the propensity of individuals or groups to be influenced by and ultimately join extremist movements and organizations. Many of the factors UNDP identified in making a population vulnerable to extremism are not new to Civil Affairs and SOF practitioners: under-governed regions far from central authority, ineffective or absent security forces, inadequate education, lack of employment opportunities, and poor economic conditions are some of the same drivers of instability that are uniform across all COCOMs.

Unique to Africa is the role that the very forces sent to combat extremists, insurgents, and criminals play in empowering the very organizations they seek to defeat. Seventy-one percent of all respondents stated that the tipping point, defined as the specific moment or factor that transitions an individual from being vulnerable to actively supporting a VEO, was government action. Government action includes the killing or arrest of family members or friends as well as destruction or damage to property by national or local security forces[vii]. To highlight how impactful government action was; no other tipping point was greater than 8% (regional developments). The 2009 extrajudicial killing of Boko Haram founder, Muhammed Yusuf by Nigerian Security forces illustrates how government action can set conditions for an extremist organization to flourish across an entire region. Following Yusufs death, Boko Haram prominently increased their support and numbers among the population of Northern Nigeria, concurrently increasing their operational tempo and cruelty of methods. Abubakar Shekaus ascension to leader of Boko Haram is attributed as the cause of increased Boko Haram violence, but it was the State Security Forces that provided him not only the position of power, but also the platform to recruit. US Army Civil Affairs is uniquely postured within the AFRICOM AOR to address this critical driver of instability through a programmatic CMO development and training program with African partners at both the tactical and institutional levels of partner militaries within both conventional and Special Operations Forces (SOF) components.

During the United States Army Africa (USARAF) 2017 Senior Leaders Conference then United States Army Africa (USARAF) Commanding General, MG Joseph Harrington charged his subordinate commanders with shaping African partner militaries to become forces that the populace runs to, not away from in times of peril. AFRICOM and its subordinate component commands such as USARAF frequently provide or organize bilateral and multilateral training through mil-to-mil exercises and Theater Security Cooperation (TSC) programs. AFRICOM programs address a myriad of Security Force Assistance (SFA) domains such as increasing combat survivability (Tactical Combat Casualty Care / Counter-IED), enhanced lethality (advanced infantry training), transnational interoperability and information sharing (Unified Focus and Flint Lock Command Post Exercises), disaster response planning (Exercise Joint Resolution Epic Guardian) and equipment donations. The fight against extremism, especially within the complex environment(s) of Africa cannot rely on lethality and combat effectiveness alone, and many times kinetic action is not the appropriate response. It is paramount to the long-term success of any capacity building program within the AFRICOM AOR that the lead component command institute an incorporated or concurrent CMO development program.

Incorrect utilization of recently acquired combat power can, and often has, increased the influence extremists organizations exert over populations. Overemployment of kinetic force enables the transition of key terrain and networks within the human domain away from the government and towards negative actors. One such example is the brutality and ferocity that had become associated with tactical village clearing operations conducted by the Nigerian Military en masse as recently 2015. The 2015 Amnesty International report titled Stars on Their Shoulders. Blood on Their Hands claims that between 2009-2015 Nigerian security forces haphazardly arrested 20,000 people, 7,000 of which died while in military internment facilities, where the NGO recorded countless accusations of torture and extrajudicial killings[viii]. Military overreach is not limited to tactical operations but also in operational decisions within contested areas. A March 2018 Foreign Affairs article titled Nigerias Troubling Counterinsurgency Strategy Against Boko Haram: How the Military and Militias Are Fueling Insecurity highlights recent restrictions implemented in northern Nigeria that are having dire second order effects in constraining economic prosperity and way of life:

Apart from their disastrous humanitarian consequences, Nigerias policies to starve the enemy allow local military units to integrate themselves and dominate local economic markets and activities. The military now prohibits growing tall crops (among which Boko Haram could hide) and controls fishing activities, travel on certain roads, and access to the markets, often collecting illegal tolls and rents. It demands that merchants buy fish only from fishermen and traders it certifies, justifying such control of access to the economy by the need to deprive Boko Haram of resources.[ix]

Draconian responses, if true, illustrate the tipping points for 71% of extremists in Africa, empowering the very enemy they seek to eradicate. CMO development programs at both the tactical and operational levels are instrumental in enhancing the relationship between the populace and military to prevent such actions and their second order adverse effects. Additionally, institutional CMO capacity facilitates securing key terrain within the human domain to defeat extremists that often coerce and operate within the civil populace, and concurrently negate ongoing VEO influence and recruitment campaigns.

Tipping points are defined as specific moment or factor that transitions an individual from being vulnerable to actively supporting a VEO. PHOTO SOURCE UNDP Journey to Extremism

Programatics and CMO Development

Any CMO development program in Africa must employ a bifurcated approach focusing on both tactical training and institutional development. This dual approach would include two distinct but related activities: (1) the development and codification of CMO principles within partner force doctrine and staff planning processes. (2) Training and development of tactical level CMO focused units or individuals through an established and theater uniformed Program of Instruction (POI) with region/country specific segments. Institutional development and the creation of doctrine will need to occur at the Ministry of Defense (MINDEF) or national ground forces command level; this will require a minimum of a field grade CA Officer to serve as a CMO advisor within the appropriate staff section for a year or more. The CMO Advisor would work with partner force leadership to codify CMO principles into doctrine, ensure the incorporation of civil considerations and variables into staff planning processes down to the BN level, foster inter-ministerial coordination and collaboration, and either a dedicated CMO force structure (in line with a NATO CIMIC company) or CMO elements to be attached to tactical units. Vital to the success of the CMO advisor position is an established framework that permits flexibility to meet the needs or constraints of a given nation. CMO Advisors can also shape and promote regional partnership and information sharing between adjacent partner force militaries through fellow advisors and inter-organizational associations.

The second facet of the proposed CMO development concept is tactical CMO training through the utilization of Civil Affairs Teams to instruct partner forces through mil-to-mil exercises or TSC and USN/USMC/USAF equivalent events. A CA Team is uniquely qualified to create and present a comprehensive program of instruction based on their inherent knowledge of the human domain, theater specific cultural understanding, and language capabilities. Any Program of Instruction (POI) must not rely on PowerPoint, instead utilizing practical exercises of skills learned, and include a comprehensive capstone event or Field Training Exercise (FTX). Tactical level CMO training does not need be a standalone construct and is easily incorporated into existing TSC or mil-to-mil events. During Unified Focus 2018, Civil Affairs Teams from Bravo Company, 83rd CA BN and the 764th Ordinance Company created a hybrid FTX incorporating CMO, C-IED, and Tactical Combat Casualty Care (TCCC) instruction, ending with a comprehensive daylong scenario based-capstone. Furthermore, CMO training is not exclusive to Counter Terrorist (CT) or Counter Violent Extremism (CVE) efforts in AFRICOM. Counter Illicit Trafficking (CIT), Security Force Assistance (SFA), Counter Narcotics (CN), MEDRETE, and Border Security Initiative (BSI) mission sets all can easily include CMO training aspects due to their constant interface with the human domain. Furthermore, the CA Team medic can enhance combat survivability of partner force elements receiving training through the instruction of TCCC. Tactical-level instruction must include, but is not limited to the following topics:

The final and critical phase to the enduring success of a CMO development in the AFRICOM AOR is creating a long-term plan for institutional sustainability. Train the trainer programs creating a dedicated CMO instruction force and third-party certifications by organizations such as NATO CIMIC Center of Excellence (CoE) or USJFKSWSC are examples of establishing a stable and credible system. A national or regional CMO CoE should also be another long-term objective for African CMO development that could serve as both a center of instruction and a mechanism for regional collaboration, information sharing and innovation.

Three Cameroonian Sappers conduct a Key Leader Engagement (KLE) with a roleplayer during the Capstone event for Exercise Unified Focus 2018 (UF18) Field Training Exercise (FTX) in Douala, Cameroon. The Sappers were required to engage and build rapport with a simulated aid worker as a means to enhance their understanding of threats and conditions in a small village they were assigned to patrol Photo taken by author

Governance Facilitation and Inter-Ministerial Collaboration

Another key finding of the UNDP Journey to Extremism report was that over 75% of individuals that voluntarily joined extremist organizations placed no trust in politicians or in the state security apparatus[x]. In many regions of Africa in which VEO activity is prevalent, military security forces are one of the few, if only mechanisms of the state present. This lone presence often makes a small patrolling unit the de facto face of an entire nation to large subsections of the population; this places the utmost importance on the relationships that small units build with the populace they encounter. This role as envoy of the state places a premium on ensuring the development of CMO capacity for units and commanders. CMO alone is not the answer as the need for combat effectiveness and increased lethality still play an important role as 79% of survey respondents felt that Security forces could not provide every day safety[xi].

In addition to directly projecting governance through presence at the tactical level, the parallel efforts of the CMO advisor have the unique ability to foster inter-ministerial collaboration within the upper echelons of a partner nations military hierarchy. In many partner nations, the military is often the lead and only element combating extremism in remote locations and often discredits or distrusts NGOs and IGOs within operational areas. The US and other western nations have promoted and implemented various forms of the whole of government solution/approach to both foreign policy and CVE programs. It is through this approach that a CMO program can directly enhance the ability of a partner nation to build, project, and provide governance to vulnerable populations susceptible to extremist recruitment simultaneously securing and control key human terrain. This critical line of effort will require a CMO Advisor to synchronize efforts with various members of a given U.S. Embassy Country Team as well as interagency staff sections and the Civil Affairs Planning Detachment (CAPD) within USAFRICOM headquarters. CMO Advisors must ensure their efforts and programs align with existing or potential economic, development, health, and social initiatives of an Embassys Integrated Country Strategy (ICS) facilitating inter-ministerial coordination and development through DOS, USAID, and other interagency partners. Fostering the above-mentioned relationship(s) both enhance partner governments ability protect vulnerable populations while simultaneously projecting governance but also shapes partner militaries to work with their civilian counterparts. These efforts directly support the 2018 National Defense Strategys (NDS) objective of Enabling U.S. interagency counterparts to advance U.S. influence and interests and strategic approach:

Integrate with U.S. interagency. Effectively expanding the competitive space requires combined actions with the U.S. interagency to employ all dimensions of national power. We will assist the efforts of the Departments of State, Treasury, Justice, Energy, Homeland Security, Commerce, USAID, as well as the Intelligence Community, law enforcement, and others to identify and build partnerships to address areas of economic, technological, and informational vulnerabilities [xii]

This partnership is not limited to working with US Embassies as several of our closest allies have mature and productive relationships in various nations throughout Africa. Whether it is working with the British in Nigeria, the French in Gabon, or the Brazilians in Mozambique, working with our allies not only enhances our African partners, but also strengthens key strategic alliances and relationships.

A final effect of developing inter-ministerial engagement and relationships through US and allied networks is the ability to counter the growing influence of strategic competitors that undermine development and often promote corrupt practices as outlined in the 2017 National Security Strategy[xiii]. Chinas One Belt-One Road initiative focuses many of its maritime and infrastructure development programs in East Africa, creating a dedicated group partners to support a China-centered global trading network. The $54 Billion dollar growth of Chinese construction contractors gross annual revenue across Africa from 2000 to 2015 emphasizes increasing economic and financial influence[xiv]. In addition to financial, economic, and transportation influence, China is starting to expand militarily in the continent beyond peacekeeping operations. To protect the aforementioned investments China increased presence in the Horn of Africa region with the opening of the Peoples Liberation Armys (PLA) first overseas base in Djibouti. Russia on the other hand has long existing security ties to many countries that once looked to the former Soviet Union for ideological and financial support during the Cold War and as recent as 2019 Russian President Vladimir Putin hosted African leaders in Moscow as part of his nations efforts to rekindle relationships. Despite the fall of the USSR, nearly a quarter century ago, Moscow still remains a major arms supplier for many African countries and maintains cooperative defense training agreements[xv], such as Mozambique where the Wagner Group is now leading efforts against militants in Northern provinces

U.S. Army Civil Affairs along with the UK British Military Advisory Team (BMATT) participate in a two-week Civil Military Cooperation Staff Officer Course for Nigerian Officers in 2018 as part of ongoing partnership and institutional CMO development for the Nigerian Armed Force (NAF). PHOTO SOURCE U.S. Army Africa

Civil Information Management Through a Partner Force

An October 2017 article from ARMY magazine authored by the USARAF Chief of Staff outlines what the Army Service Component Command (ASCC) identifies its greater role in Africa to be:

The primary role of U.S. Army Africa (USARAF), an Army Service Component Command, is to set the theater for joint or multinational operations during a crisis or emergency and enable long-term strategic success. Setting the theater is a continuous process that requires enduring relationships with African partners, constant information sharing within the interagency and our allies, and implementation of plans with long-term objectives that ensure tactical actions (security cooperation activities, exercises and engagements) build toward strategic effects.[xvi]

USARAF has placed such an emphasis on Set the Theater that the concept has served as the Commands sixth Line of Effort (LOE) since 2015; and now a codified part of the USAFRICOM campaign plan. A key component to setting the theater as stated above is constant information sharing with the interagency and allies, which mirrors one of the core fundamentals of Civil Information Management (CIM) as outlined by ATP 3-57.50: CIM is a collaborative exchange. It builds rapport between partners, the value of which is at least as great as the information and analysis it produces.[xvii] Africa is the second largest continent in terms of both landmass and population it would be negligent to consider the minimal CA assets at the disposal of USAFRICOM could conduct Civil Reconnaissance, Civil Engagement, and Human Terrain Analysis (HTA) across the entirety of the 53 countries within AFRICOM. Even if one were to limit the list to prioritized countries and utilize Active, Reserve, Army, and USMC elements the number would remain significantly short. This does not even take into account the diverse language and cultural understanding needed to understand a given human terrain.

To overcome this challenge it is vital forward CA elements to work by, with, and through African and inter-organizational partners as they develop their civil information collection plans and build networks of positive actors. Our African military partners have regular interaction with vulnerable populations within areas of VEO influence or operations, areas usually restricted to CA Teams for various reasons. Furthermore, African partners are far more knowledgeable and versed in various cultural nuisances, customs, practices, language, and traditions that make up the fabric of a given society. CA Elements conducting CMO capacity building missions need build collaborative information sharing relationships with their partner forces at all levels of warfare. CA Teams conducting tactical training need to instruct teams on what information is pertinent and shared with higher commands to enhance understanding of the human domain and civil factors/variables. It then becomes the role of the CMO Advisor to shape institutional processes within a partner military on how to incorporate gathered tactical data into mission planning and operational analysis. This instruction includes increasing the capacity of BN Staffs (and above) to integrate civil data and account for the impact of operations on civil-consideration during their planning processes. In a regional capacity, CMO advisors can promote civil information sharing between multinational task forces such as the Sahel G5 or African Union Mission in Somalia (AMISOM) that are actively combating extremists as a mechanism to aid in controlling and winning vulnerable human terrain. As information sharing is a bidirectional relationship CMO advisors must be able to provide USG reports and operational updates that enhance a staffs understanding of factors of the human domain or at a minimum assist in command level analysis of tactical data.

NGO and IGO entities play a very significant role in Africa, specifically in addressing ongoing or developing humanitarian disasters, often caused or exploited by extremist organizations. NGOs and IGOs maintain regular interaction with vulnerable populations in a role far different from military forces, providing a different perspective of the human domain than the one afforded to a patrolling security forces element. Due to limited resources and a necessity to demonstrate to donors the value of their contributions NGO/IGOs focus heavily on quantitatively driven Measure of Performance (MoP) and Measures of Effectiveness (MoE) for both the efficacy of their programs and assessments of where best to implement aid and programing. NGO/IGO willingness to participate in collaborative information sharing relationships with security forces varies based on the guidelines of an individual organization or the level at which they operate, but by having a dedicated individual or element to engage with NGO/IGOs will only improve the relationship between African Security Forces and aid organizations by building continuity and rapport. Despite possible restrictions from some groups, working with our partners to develop information sharing relationships with NGO/IGOs within an operational area enhances the overall understanding of the human domain far more than relying only on data acquired by military and government sources. CA elements propensity to produce a large amount of their products and data at the unclassified level only further increases the ability to share with NGO/IGO partners when compared to other military elements who often operate at the classified level and above. This also presents a unique opportunity to build inter-ministerial relationships, as many NGO/IGOs are more apt to work with ministries other than the military allowing a CMO advisor to promote a whole of government approach within African partner governments. CMO Advisors can also utilize existing relationships between US and Allied embassies to improve relationships with NGO/IGOs and better enhance the civil component to the common operating picture.

Supporting USARAF LOE 6 and enhancing the civil component(s) of AFRICOMs COP is not limited to working through African military partners. CA elements receive training in civil reconnaissance and assessments and can tailor pre-mission training to focus on regional specific conditions and objectives. These skills combined with expertise in the human domain allow forward CA teams to conduct focused assessments on key infrastructure, terrain (physical and human), and individuals that directly support USARAFs role as the continents contingency command as well as support efforts to counter subversive influence of strategic competitors that attempt to advance interests through population centric warfare and influence operations. Additionally, CA elements can conduct assessments and civil reconnaissance in conjunction with a partner nation force undergoing CMO training. Joint reconnaissance not only serves as a practical exercise for partner forces but also greatly enhances the quality of information gathered. The combination of unsurpassed socio-cultural understanding possessed by a partner force and technical and analytical techniques of a CA element provide the most comprehensive understanding of the human domain of a given region.

While the US Army is normally the lead element on Civil Affairs operations within the DOD, USMC CA elements have the potential to play a more active role in certain geographic region to include Northern Africa due to its connection with Mediterranean and Adriatic seas. Due to the joint nature of CAO/CMO on the continent of Africa there needs to be an established joint-entity at the Geographic Combatant Command (GCC) level to conduct fusion, synchronization, and dissemination of civil data. In early 2018 USAFRICOM began to establish their joint-CIM cell to fulfill this role, with an end state of including personnel from all services and components (active, reserve, GPF, and SOF) that have a stake in mapping the human domain in Africa. The future AFRICOM Joint-CIM Cell will also provide access to both partner force liaison officers and various interagency partners that reside at AFRICOM HQ in Stuttgart, enhancing information sharing and creating a more comprehensive and accurate COP. In addition to enhancing the COP for the commander CIM efforts either by CA elements or through partner forces, support various staff sections and units supporting AFRICOM operations. From logistics to intelligence, CIM not only provides data and information to enhance understanding but also provides a platform to answer requests for information about the human domain and civil society needed for different sections to execute their functions. Not just limited to Africa, CIM facilitates transregional and cross GCC analysis of the human domain enabling strategic leaders to understand the seams between the various GCCs surrounding AFRICOM.

FIG 1 - A Notional Structure For Coordination from ATP 5-0.6 Network Engagement that highlights the importance of multiple sources of civil data such as partner nations and NGOs in defining and understanding a dynamic operating environment PHOTO SOURCE ATP 5-0.6

The Way Ahead A Little Help From Our Friends

USARAF currently overseas two CMO development missions in Africa Active Component Teams currently deploy to Nigeria and Gabon to work directly with partner nation forces in building CMO capacity at the tactical level supporting both CVE and CIT efforts respectively. Additionally, a CMO Advisor was based in Abuja, Nigeria working with the Nigeria ministry of defense in building CMO doctrine, forces, and training within their military structure and collaborate directly with the team conducting CMO engagements. CA Teams and elements continue to participate in mil-to-mil exercises across the continent providing training or mentoring as part of both FTXs and CPXs, reaching a diverse training audience and familiarizing them with the importance of CMO. Demand signals from both partner nations and U.S. Country teams highlight a growing demand for CMO focused training for African Partner forces. To maintain this momentum the AFRICOM CAP-D will need to carefully manage and allocate limited CA resources to where they can have the most impact on developing CMO capacity.

Between 91st CA BN and B/83 there are only 30 CA Teams dedicated to the AFRICOM AOR, of which only half can be deployed at a given time to maintain mandated dwell cycles, in comparison there are 53 countries within AFRICOM. The majority of 91st CA BNs assets are assigned to Special Operations Command Africa (SOCAF), whose mission sets are often unable to directly support partner force training due to constraints and authorities. There are four reserve BNs dedicated to AFRICOM but these elements have greater limitations on deployment authorities than their active counterparts. Limitations on non-TCS deployment length, lack of organic language capability, no team level medical assets, and longer mandated dwell cycles often make deploying RC elements more complicated than AC counterparts. AFRICOM CAP-D and subordinate service combatant commands must regularly prioritize which countries or regions they wish to utilize available CA teams to build partner force CMO capacity as well as best incorporate reserves and USMC CA elements where able while still managing other mission requirements. Due to these limitations in force power, long-term success hinges on a joint-multicompo solution. For example, utilizing reserve elements to serve as CMO instructors in mil-to-mil exercises, which are often shorter than the 29-day cap of Annual Training (AT) for Reserve Component (RC) elements and have extensive logistical support infrastructure in place alleviating the lack of organic medical and language assets. Using Reserve CA elements in this capacity would all active CA elements to be deployed for long periods of time (6-9 months) in a continuous regional role focusing efforts supporting capacity building in multiple countries that have similar cultures and problem sets.

The GCC creating a named operation or funded the program of record at/through the Joint Staff level focusing on regional CMO development or attaching CMO development as part of an existing named operation alleviates many of the logistical, funding, and authority concerns addressed. SOUTHCOMs CAEP provides a framework for AFRICOM to emulate. CAEP has enabled General Purpose Force (GPF) and Reserve CA forces to be the primary CAO effort within Central America providing the proper funding and authorities for regional CA engagement. A long-term solution would be to design a CAEP-like construct known as African CMO Engagement Strategy (ACES) that follows the tenants described in this paper. ACES would create four regionally aligned programs that focused on the three geographically centered areas of emphasis outlined in 2019 AFRICOM Campaign Plan and an additional program for emerging partnership outside the areas of focus. The creation of ACES Northern Africa/Sahel, ACES-Lake Chad Basin (LCB)/West Africa, ACES-East Africa, and ACES- Central and Southern Africa would allow CA elements to best focus to the regional issues associated with those areas and incorporate themselves into existing campaign plans and working groups. Alternatively, planners at the GCC level can ensure that any efforts to support the Strengthening Partner Networks and Enhancing Partner Capacity objectives of the 2019 AFRICOM Campaign plan explicitly include the development of civ-mil capacity.

Throughout Operation Atlantic Resolve (OAR) US Army and USMC CA teams have worked alongside CIMIC Teams from countless NATO allies in Eastern Europe. NATO CIMIC is far different from Civil Affairs but at its core retains nearly all of the same CMO principles common to US Joint Doctrine. In September 2017, the NATO Strategic Direction South (NSD-S) Hub became operational creating a new area of focus in Africa for NATO. The hubs mission statement as described by the initial press release highlights its goal of creating collaboration and

The NSD-S Hubis designed to focus on a variety of current and potential issues to include destabilization, potential terrorism, radicalization, migration and environmental concerns. A role of the new center is also to coordinate and work alongside agencies outside of the NATO and national military structures as they concentrate on southern regions to include the Middle East, North Africa and Sahel, sub-Saharan Africa and adjacent areas, waters and airspace[xviii].

Many of our NATO allies not only maintain a presence in Africa but also do so in some of the most vital areas of interest for US Policy. The Italians have CIMIC force in the Horn of Africa, the French are actively engaged in Mali, Chad, and other Sahel G5 countries, and the 83rd CA BNs Team in Nigeria is attached to a British Military Advisory and Training Team (BMATT). Coordination and collaboration with our NATO allies who often have deep cultural ties to formal colonial holdings in Africa would enhance a CMO development program for partner military forces. AFRICOM at a minimum should look to establish a collaborative information sharing relationship between their future joint-CIM Cell and NDS-S Civilian Military Engagement Coordination Section (CECS) and Knowledge Management and Engagement (KM&E) sections to enhance overall understanding of the human domain and identify critical vulnerabilities within populations. The NSD-S Hub also maintains a staff section titled Engagement Coordination Section (ECS) tasked with the coordination and synchronization of NATOs and willing Allies activities in the South. Activities will include liaison/interaction within agreed partnership and cooperative security activities, key leadership engagements (KLE), Defense Capacity Building initiatives and training and education activities in the South at all levels in order to maximize security enhancing effects and increase understanding.[xix] Engagements with NDS-S ECS could potentially lead to the creation of a NATO supported CMO development program for Africa allowing planners to integrate the capabilities of NATO CIMIC elements into the overall plan filling positions and deployments that cant be supported by the limited number of available US CA Teams. Prospective NATO support also brings the 28 other NATO members diplomatic and development sections already present in many African capitals into the mix further supporting whole of government promotion efforts and focused governance training.

As CA forces begin to instruct CMO to African partner forces the curriculum must be semi standardized in order to ensure both unity of effort and interoperability. AFRICOM, SOCAF, USARAF, and Marine Forces Africa (MARFORAF) must ensure that they coordinate with each other as well as centers of instruction such as USAJFKSWCS to create a standard set of POIs that achieves the desired effect of an African partner force that is able to win the human domain. As the home to both the proponent and doctrine production for Army CA forces USAJFKSWC is best suited to work with all GCCCs to create a POI that supports CMO development as well as enables joint interoperability with USMC and CIMIC counterparts. Despite the standard nature of establishing a theater POI there should be variances to allow for regional dynamics, available training time, or various levels of existing CMO knowledge. Established POIs cannot be static and must be regularly reviewed and updated to address their effectiveness, changes in the operating environment, and new enemy tactics. As CMO capacity within African forces develop military leadership with CMO training must be part of the POI updates as eventually these programs will become theirs, this concept also promotes potential African regional CMO centers of excellence. In addition to the development of POI, leadership at the operational and strategic level must create a series of Measures of Performance (MOP) and Measures of Effectiveness (MOE) to gauge the impacts of the CMO program, ensuring desired effects are occurring. In addition to establishing MOEs and MOPs leadership well need to establish episodic review periods that include all stakeholders involved in the development program. MOPs/MOEs will need to utilize survey data to evaluate the perception of security forces with vulnerable populations, leadership will need to allocate funds to coordinate third party survey to occur concurrently with program reviews as well as begin collaboration with the Armys Operational Research/Systems Branch (ORSA) or other similar joint DoD functions located at the GCC staff.

For centuries, many Africans have experienced heavy-handed and violent tactics from their former colonial masters, extremist organizations, and their own government leading to a great mistrust of security forces and the government they represent. To change that sentiment will require not only a professional military trained in CMO but also a substantial increase in government efficacy, inclusion, economic prospects and a marked reduction in corruption; all of which are not the role of the DoD. CA forces play an important role in promoting stability through building African security forces that can work through the civil populace but this is only one component of greater concert of efforts, highlighting the need to work with willing partners. An African proverb states, If you want to go fast, go alone. If you want to go far, go together. In closing it is important for leadership and policy makers to realize that building institutional CMO capacity within African partners will not happen overnight, nor will the reception of a professional force by the populace, this paradigm shift will take time and will be different in each unique region of the continent. While this is a daunting challenge CAs unique skill set and existing presence throughout Africa place them in position to address a critical vulnerability of regional stability. Despite this prime position as part of the solution to developing professional African security forces, CA elements cannot succeed alone in this endeavor and will fail if they attempt to.

A Gabonese Eco-Guard (Park Ranger) briefs a Civil Affairs Team Leader as part of a comprehensive Counter Illicit Trafficking (CIT) Program that included CMO principles. The Eco-Guards are responsible for patrolling and policing Gabons natural parks, which constitute over 10% of the entire country, they are often the only element of the government present in these remote regions. PHOTO SORUCE DIVIDS

End Notes

[i] Trump, Donald J., National Security Strategy of the United States of America. Executive Office of The President Washington DC Washington United States, 2017

[ii] Joint Chiefs of Staff, Competition Continuum (JDN 1-19), Department of Defense Washington DC, 2019

[iii] Suzuki, Emi. Worlds Population Will Continue to Grow and Will Reach Nearly 10 Billion by 2050 World Bank Blogs. 08 July 2019. http://blogs.worldbank.org/opendata/worlds-population-will-continue-grow-and-will-reach-nearly-10-billion-2050

[iv] UN Office for the Coordination of Humanitarian Affairs. Lake Chad Basin (as of 19 November 2017) . NY: UN OCHA, 2017

[v] The Fund For Peace. Fragile States Index 2017: Global Data. 2017. http://fundforpeace.org/fsi/data/

[vi] Waldhauser, Thomas. United States Africa Command Posture Statement. Washington DC: DOD, 2018.

[vii] United Nations Development Programme. Journey To Extremism in Africa: Drivers, Inventivies, and the Tipping Point for Recruitment. New York: United Nations Development Program, 2017.

[viii] Amnesty International Ltd. Stars on Their Shoulders. Blood on Their Hands. War Crimes Comminted By The Nigerian Military. London: Amnesty International Ltd, 2015

[ix] Felbab-Brown, Vanda. "Nigeria's Troubling Counterinsurgency Strategy Against Boko Haram." Foreign Affairs, March 30, 2018

[x] United Nations Development Programme. Journey To Extremism in Africa: Drivers, Inventivies, and the Tipping Point for Recruitment

[xii] Mattis, Jim.Summary of the 2018 national defense strategy of the United States of America. Department of Defense Washington United States, 2018

[xiii] Trump, Donald J., National Security Strategy of the United States of America

[xiv] Eom, Janet. "China's "Belt and Road" opens up new buisness in Africa - for both the US and China." the Washington Post. July 24, 2017. https://www.washingtonpost.com/news/monkey-cage/wp/2017/07/24/chinas-belt-and-road-opens-up-new-business-in-africa-for-both-the-u-s-and-china/?utm_term=.c13c050517f5.

[xv] Steinberg, Eugene. "Putin's Russia and Africa." Council on Foreign Relations. August 13, 2015. https://www.cfr.org/blog/putins-russia-and-africa.

[xvi] Kirk IV, Clint, and Hernandez Armando. "Access to Africa: Setting the Theater for Long-Term Strategic Success." Army, October 18, 2017.

[xvii] Department of the Army. Army Technical Publication No. 3-57.50: Civil Information Management. Washington DC: Headquarters Department of the Army, 2013.

[xviii] JFC Naples Public Affairs Officer. "NATO Strategic Direction South Hub officially opens." Supreme Headquarters Allied Powers Europe. Sep 5, 2017. https://shape.nato.int/news-archive/2017/nato-strategic-direction-south-hub-officially-opens.

[xix] NSDS Hub Naples. Organization: Engagement Coordination Section (ESC). 2018. https://www.thesouthernhub.org/about-us/who-are-we/necs.aspx.

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A Cause of and Solution to Extremism: A Case for Civil Military Operation (CMO) Capacity Building in African Partner Forces - smallwarsjournal


Jan 14

Things to do in Sudbury, Jan. 14 to Jan. 20 – The Sudbury Star

Jan. 14

Nominations: Do you know a volunteer who should be recognized for their contributions to our community? The City of Greater Sudbury is now accepting nominations for the annual civic awards, presented to individuals and/or groups for outstanding service, voluntary contributions, personal efforts and exemplary community development. Nomination forms are available online at greatersudbury.ca/civicawards or at any citizen service centre. The deadline to submit a nomination is Feb. 14 at 4:30 p.m. For more information about the civic awards, call 705-674-4455 ext. 2446 or email leisure.services@greatersudbury.ca.

Kindergarten registration: Rainbow District School Board schools in Sudbury, Espanola and Manitoulin will host information nights for Kindergarten registrations. All parents/guardians and children are invited to attend. Information Nights will take place from 5:30-6:30 p.m. Jan. 14 for the English Program and Jan. 16 for the French Immersion Program. Schools offering English and French Immersion will host one information night on Jan. 16. Visit rainbowschools.ca for a list of schools and programs offered or call your area Rainbow Board school. If your child is starting school for the very first time, please consider completing the online registration form before you attend the information night. This will give you an opportunity to enjoy more time engaging in school readiness activities with your child. The online registration form is available at https://www.rainbowschools.ca/register-now/registration/.

Ageless grace series: Join the Alzheimer Society to learn 21 simple tools for lifelong comfort and ease.This program consists of 21 simple exercise tools designed for all ages and abilities.These exercises, based on everyday movements that are natural and organic, focus on the healthy longevity of the body and mind. Sessions will be held 10 a.m. Jan. 7, 14, 21 and 28 at the Greater Sudbury Public Librarys main branch on MacKenzie Street. Register online or contact the branch for more details.

Italian classes: The Societa Caruso Culture and Education Committee is offering basic Italian classes for beginners 6:30-8:30 p.m. at the Caruso Club. The 12 classes will run Jan. 14-April 14. The cost is $125 for members and $175 for non-members. To register, contact the Societa Caruso office at 705-675-1357.

Art: Artists Ron Langin and Heather Topp present New Work, an insight into deterioration and regeneration, at One Sky, 125 Durham St. The exhibition runs until Jan. 31. The gallery is open from 11 a.m. to 4 p.m. on Monday and Saturday, and until 5 p.m. Tuesday to Friday. Sundays are by appointment only.

Jan. 15

Sign up: On Feb. 22, The Samaritan Centre will be hosting its ninth annual Coldest Night of the Year event. This is an annual winter fundraising walk to benefit the work of The Samaritan Centre and other charities just like it across the country. The Samaritan Centre is recruiting teams for its biggest fundraiser of the year, which aims to raise funds and increase awareness of issues surrounding poverty and homelessness in Sudbury. The Samaritan Centre encourages walkers to form teams and raise money through pledges at cnoy.org. Consider leading or joining a team for Coldest Night of the Year, or become a corporate sponsor at cnoy.org/register.

Art: Artists Ron Langin and Heather Topp present New Work, an insight into deterioration and regeneration, at One Sky, 125 Durham St. The exhibition runs until Jan. 31. The gallery is open from 11 a.m. to 4 p.m. on Monday and Saturday, and until 5 p.m. Tuesday to Friday. Sundays are by appointment only.

Art: An exhibition featuring Neli Nenkovas acrylic works, entitled Jazz: Tears and Smiles is running at the law offices of Moutsatsos Laakso Alexander LLP. A Sudbury-based visual artist with more than 20 years of professional experience in Europe and Canada, Nenkova is a recipient of numerous art and design awards, including a 2019 Sudbury Design Society Award. Nenkova is known for her mural Togetherness, which is on the S curve along The Kingsway. Clients of MLA Law and art aficionados are invited to see Nenkovas exhibition until Jan. 30.

Jan. 16

Open house: Meet Mary Lou Hussak, the United Way Centraide North East Ontarios new executive director, at an open house 3-5 p.m. at the UWCNEO offices in Unit 201, 957 Cambrian Heights Dr.

Kindergarten registration: Rainbow District School Board schools in Sudbury, Espanola and Manitoulin will host information nights for Kindergarten registrations. All parents/guardians and children are invited to attend. Information Nights will take place from 5:30-6:30 p.m. Jan. 14 for the English Program and Jan. 16 for the French Immersion Program. Schools offering English and French Immersion will host one information night on Jan. 16. Visit rainbowschools.ca for a list of schools and programs offered or call your area Rainbow Board school. If your child is starting school for the very first time, please consider completing the online registration form before you attend the information night. This will give you an opportunity to enjoy more time engaging in school readiness activities with your child. The online registration form is available at https://www.rainbowschools.ca/register-now/registration/.

Art: Artists Ron Langin and Heather Topp present New Work, an insight into deterioration and regeneration, at One Sky, 125 Durham St. The exhibition runs until Jan. 31. The gallery is open from 11 a.m. to 4 p.m. on Monday and Saturday, and until 5 p.m. Tuesday to Friday. Sundays are by appointment only.

Art: An exhibition featuring Neli Nenkovas acrylic works, entitled Jazz: Tears and Smiles is running at the law offices of Moutsatsos Laakso Alexander LLP. A Sudbury-based visual artist with more than 20 years of professional experience in Europe and Canada, Nenkova is a recipient of numerous art and design awards, including a 2019 Sudbury Design Society Award. Nenkova is known for her mural Togetherness, which is on the S curve along The Kingsway. Clients of MLA Law and art aficionados are invited to see Nenkovas exhibition until Jan. 30.

Music: Juno Award-winning bluesman Harrison Kennedy will kick off 2020 for the Motley Kitchens Dinner and a Show series on Jan. 16, with a show that is already sold out.The Motley Kitchen presents the Dinner and a Show series in association with Northern Lights Festival Boreal.

Jan. 17

Housing: Sweetfern Co-housing in Sudbury is excited to announce its co-housing 101 workshop on Jan. 17 from 6:30-8:30 p.m. at the Parkside Older Adult Centre, 140 Durham St. During this workshop we will explore what co-housing looks like in Canada and the benefits of living in community. Tickets are $25. Learn more at universe.com/cohousing101sudbury. On Jan. 18, Is Co-housing Right for You? will be a hands-on learning, discovery and reflection workshop, taking place from 10 a.m. to 5 p.m. at Horizon Partners, 40 Larch St. Lunch and snacks will be served. Childcare is provided. Tickets cost $70, but there is a discount if you attend Friday and in pairs. Learn more at universe.com/iscohousingrightforyousudbury.

Fish fry: There will be a pickerel fish fry 4-7 p.m. at the Royal Canadian Legion Lockerby Branch 564, 2200 Long Lake Rd.

Luncheon: A luncheon will be held 11 a.m.-1:30 p.m. at the ParkSide Centre on Durham Street. Entertainment by Country Classic. Admission is $8.

Business: Hard-Line, an international leader in mine automation, remote-control technology and mine production optimization, is partnering with NORCAT to host the first Hard-Line Machine Learning Hackathon (HLMLH). The special 42-hour event takes place Jan. 17-19 at NORCAT. To learn more, visit hardlinehacks.com.

Art: Artists Ron Langin and Heather Topp present New Work, an insight into deterioration and regeneration, at One Sky, 125 Durham St. The exhibition runs until Jan. 31. The gallery is open from 11 a.m. to 4 p.m. on Monday and Saturday, and until 5 p.m. Tuesday to Friday. Sundays are by appointment only.

Art: An exhibition featuring Neli Nenkovas acrylic works, entitled Jazz: Tears and Smiles is running at the law offices of Moutsatsos Laakso Alexander LLP. A Sudbury-based visual artist with more than 20 years of professional experience in Europe and Canada, Nenkova is a recipient of numerous art and design awards, including a 2019 Sudbury Design Society Award. Nenkova is known for her mural Togetherness, which is on the S curve along The Kingsway. Clients of MLA Law and art aficionados are invited to see Nenkovas exhibition until Jan. 30.

Jan. 18

Italian classes: Italian classes for children will be held 9:30-11:30 a.m. Saturdays starting Oct. 19 through to May 9 at the Caruso Club on Haig Street. The cost is $75 for Caruso Club members and $125 for non-members. To register, contact the Societa Caruso office at 705-675-1357.

Housing: Sweetfern Co-housing is putting on Is Co-housing Right for You?, a hands-on learning, discovery and reflection workshop, taking place from 10 a.m. to 5 p.m. at Horizon Partners, 40 Larch St. Lunch and snacks will be served. Childcare is provided. Tickets cost $70, but there is a discount if you attend Friday and in pairs. Learn more at universe.com/iscohousingrightforyousudbury.

Business: Hard-Line, an international leader in mine automation, remote-control technology and mine production optimization, is partnering with NORCAT to host the first Hard-Line Machine Learning Hackathon (HLMLH). The special 42-hour event takes place Jan. 17-19 at NORCAT. To learn more, visit hardlinehacks.com.

Art: An exhibition featuring Neli Nenkovas acrylic works, entitled Jazz: Tears and Smiles is running at the law offices of Moutsatsos Laakso Alexander LLP. A Sudbury-based visual artist with more than 20 years of professional experience in Europe and Canada, Nenkova is a recipient of numerous art and design awards, including a 2019 Sudbury Design Society Award. Nenkova is known for her mural Togetherness, which is on the S curve along The Kingsway. Clients of MLA Law and art aficionados are invited to see Nenkovas exhibition until Jan. 30.

Film: Saturday, Jan. 18, 8:15 p.m., Battle Royale, Sudbury Indie Cinema. For listings of films at Sudbury Indie Cinema, visit http://www.SudburyIndieCinema.com or drop into 162 Mackenzie St. (laneway entrance) anytime after the first screening of the day to pick up a paper schedule.

Music: John Closs will launch Horizons on Jan. 18 with a performance at The Lounge, located in a corner of the Quality Inn. He will be joined by Michael Kelly and Doug Dandeno, as well as Ranger and Walli, the Angels Local #23 members who contributed vocals to the recording.

Closs will perform the songs from Horizons along with other original material. The launch goes from 4 to 6 p.m. A $10 cover charge will include snacks and a copy of Horizons. The EP is also available through streaming services such as Spotify and iTunes.

Jan. 19

Skiing: The Capreol Cross Country Ski Club is hosting its July in January strawberry shortcake day 12:30-3:30 p.m. at the Capreol Cross Country Ski Club building. Admission is $4. Proceeds to the Capreol Bread and Roses Food Bank.

Health: On Sunday, Jan. 19 at 11 a.m., participants will be strapping on their snowshoes for the Trek for Cancer Snowshoe Fun Run & Fat Bike Race at Kivi Park, a great family-friendly event with courses of varying lengths and difficulty. Then at 12:30 p.m., the park will start its first fat bike race. The Snowshoe Trek will have 1km, 3 km, 5 km and 7 km distances. Registration fees are $5 for kids and $35 for adults. Fat Bike courses are 5 km and 10 km and cost $5 for kids and $35 for adults. Adults can do both events for $50. Registration starts at 10 a.m. Snowshoe rentals will also be available for $5 courtesy of event sponsor Adventure 365. Online registration is now available at http://www.ncfsudbury.com. Registration can also be done in person on Jan. 19 or Feb. 2, and over the phone by calling 705-523-HOPE (4673).

Business: Hard-Line, an international leader in mine automation, remote-control technology and mine production optimization, is partnering with NORCAT to host the first Hard-Line Machine Learning Hackathon (HLMLH). The special 42-hour event takes place Jan. 17-19 at NORCAT. To learn more, visit hardlinehacks.com.

Art: Artists Ron Langin and Heather Topp present New Work, an insight into deterioration and regeneration, at One Sky, 125 Durham St. The exhibition runs until Jan. 31. The gallery is open from 11 a.m. to 4 p.m. on Monday and Saturday, and until 5 p.m. Tuesday to Friday. Sundays are by appointment only.

Art: An exhibition featuring Neli Nenkovas acrylic works, entitled Jazz: Tears and Smiles is running at the law offices of Moutsatsos Laakso Alexander LLP. A Sudbury-based visual artist with more than 20 years of professional experience in Europe and Canada, Nenkova is a recipient of numerous art and design awards, including a 2019 Sudbury Design Society Award. Nenkova is known for her mural Togetherness, which is on the S curve along The Kingsway. Clients of MLA Law and art aficionados are invited to see Nenkovas exhibition until Jan. 30.

Jan. 20

Nominations: Do you know a volunteer who should be recognized for their contributions to our community? The City of Greater Sudbury is now accepting nominations for the annual civic awards, presented to individuals and/or groups for outstanding service, voluntary contributions, personal efforts and exemplary community development. Nomination forms are available online at greatersudbury.ca/civicawards or at any citizen service centre. The deadline to submit a nomination is Feb. 14 at 4:30 p.m. For more information about the civic awards, call 705-674-4455 ext. 2446 or email leisure.services@greatersudbury.ca.

Genealogy: The Sudbury Branch of Ontario Ancestors (OGS) will hold its next meeting 7 p.m. at the ParkSide Centre on Durham Street. Parking is free under the YMCA after 6 p.m. or on the street. Guests are always welcome! For more information, send an email to http://www.sudburyogs.com or visit http://www.facebook.com/groups/sudburyogs/.

Ageless grace series: Join the Alzheimer Society to learn 21 simple tools for lifelong comfort and ease. This program consists of 21 simple exercise tools designed for all ages and abilities. These exercises, based on everyday movements that are natural and organic, focus on the healthy longevity of the body and mind. Sessions will be held 10 a.m. Jan. 6, 13, 20 and 27 at the Greater Sudbury Public Librarys Valley East branch. Register online or contact the branch for more details.

Sign up: On Feb. 22, The Samaritan Centre will be hosting its ninth annual Coldest Night of the Year event. This is an annual winter fundraising walk to benefit the work of The Samaritan Centre and other charities just like it across the country. The Samaritan Centre is recruiting teams for its biggest fundraiser of the year, which aims to raise funds and increase awareness of issues surrounding poverty and homelessness in Sudbury. The Samaritan Centre encourages walkers to form teams and raise money through pledges at cnoy.org. Consider leading or joining a team for Coldest Night of the Year, or become a corporate sponsor at cnoy.org/register.

Meditation: Learn a basic meditation technique designed for the beginner as well as the seasoned meditator. The sessions will be led by seasoned meditators to bring calmness and relaxation to the body, mind and spirit. Sessions will be held 10:30 a.m. Mondays starting Jan. 13 through to June 29, with the exception of Feb. 17, April 13 and May 18. Registration is not required. This is a free program offered to the community.

Art: An exhibition featuring Neli Nenkovas acrylic works, entitled Jazz: Tears and Smiles is running at the law offices of Moutsatsos Laakso Alexander LLP. A Sudbury-based visual artist with more than 20 years of professional experience in Europe and Canada, Nenkova is a recipient of numerous art and design awards, including a 2019 Sudbury Design Society Award. Nenkova is known for her mural Togetherness, which is on the S curve along The Kingsway. Clients of MLA Law and art aficionados are invited to see Nenkovas exhibition until Jan. 30.

Art: Artists Ron Langin and Heather Topp present New Work, an insight into deterioration and regeneration, at One Sky, 125 Durham St. The exhibition runs until Jan. 31. The gallery is open from 11 a.m. to 4 p.m. on Monday and Saturday, and until 5 p.m. Tuesday to Friday. Sundays are by appointment only.

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Things to do in Sudbury, Jan. 14 to Jan. 20 - The Sudbury Star


Jan 13

The best arm toning exercises according to experts – cosmopolitan.com

We may be in the middle of the bleak mid winter, but soon enough it will be summer again and we'll all be eager to wear as few clothes as possible. Which means digging around in your drawers to retrieve long-lost shorts and strap-tops. But if you, like so many others, have insecurities about your arms, you might be keen on toning your arms as a focus at the gym this year.

With so many possible ways to do it, we asked a handful of the best personal trainers and fitness experts to share their favoured arm toning exercise. Take notes, folks...

"To tone the arms, there isnt one single most effective exercise because the arm is primarily made up of two antagonists muscles: biceps and triceps. To tone your arms effectively you would need to work both. For biceps, try pull ups (any variation, as long as its adapted to the fitness level of the user), and for triceps go with push ups (once again, any variation, as long as its adapted to the fitness level of the user). For both its important to respect progression (i.e. going with a lighter elastic band, or adding weights for pull ups, or going from knee to regular push ups or adopting a more advanced variation for push ups if youre an avid exerciser)."

- Dr Thomas Falda, a Training Specialist and PT at fitness app Freeletics

"A correctly executed Chaturanga Dandasana Yoga pose does wonders for toning, strengthening and sculpting the arms. In Chaturanga, you are bending your arms which causes the engagement in your muscles to be stronger than in other poses such as plank which require straight arms. Its great for targeting the triceps and lower arm muscles and if you try yoga you will do this pose multiple times in one class!

How to do it:

- Mercedes Schindler, former professional ballerina and Founder of PHYSIQUE fitness studio.

"Press ups require stability and strength through the entire arm. When performed correctly they deliver fantastic results and toning of the arms, shoulders and core. I cant recommend an easier way of targeting the arms without needing equipment or high levels of skill."

- Marvin Burton, personal trainer at Anytime Fitness

"Arm toning, or improving your muscle definition is best achieved by using weights. Many women think that by lifting weights theyre going to become bulky, but thats not necessarily the case. By lifting weights, you are essentially increasing the amount of muscle you have compared to everything else that holds your arm together (i.e. bone, fat, connective tissue). Lifting weights for your upper body can also be a great way to help increase your strength and improve your posture."

- Kelsey Wells, Sweat trainer and creator of the PWR Workout programs

"Dumbbell shoulder presses will target the triceps as well, so it will help not only tighten up the top of the arm (giving it that teardrop shape) but it will help get rid of the jiggly bits on the back of the arm as well."

- Vero Walker, trainer at Orangetheory Fitness

"People describe wanting toned arms, but what we all refer to as toned or ripped is essentially just lean muscle mass. Therefore, the answer to this is two-fold: firstly, by increasing muscle mass of the biceps and triceps (achieved through sufficient resistance training and protein intake) the arms will have more shape. Secondly, through a consistent calorie deficit your body fat on your arms should lower. Note here that fat loss cannot be isolated, and therefore excessively exercising your arms will not lead to fat loss on the arms, but instead by achieving overall fat loss, the arms will become more toned."

- Harry Grosvenor, Head Coach at Virgin Active

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The best arm toning exercises according to experts - cosmopolitan.com


Jan 9

3 tips to reverse that burned-out-at-work feeling – Seattle Times

Are you familiar with workplace burnout? Most of us know the agonizing feeling of pushing harder to seemingly get nowhere.

Burnout is a state of using a lot of emotional or physical energy, but we feel nothing good is coming from it.

This used-up feeling of going nowhere can affect all areas of our lives. Any of us can get fed up with our relationship struggles, housecleaning woes, exercise programs or civic club commitments.

In short, were tired of our same old routines, goals, and lack of excitement.

Its perfectly normal to feel blah and unexcited about various areas of our lives, says a psychologist friend of ours well call Wesley. Wesley assists adults from all types of backgrounds in dealing with stress.

Some of my patients are tempted to quit their jobs, have an affair, or sell their home and move to another city, says Wesley. I help them evaluate their burnout concerns and make choices they wont regret.

Wesley believes there is a positive side to feeling burnout. Its a signal we need to make some changes in our lives. Otherwise, wed be traveling in the same old vein forever.

Its amazing how small changes can get you sailing in a new direction, says a friend of ours well call Faith.

Getting tired of something forces you to use your imagination and open new doors.

Here are some tips for reversing burnout:

Get your personal life on track first. Your home life really supports your work life, not the other way around. Freshening up your home with new dcor or going on a date night each week with your spouse can help. Make decisions to eat healthier, have friends over, or adopt a pet.

Be honest about what bothers you. For example, if you hate your neighborhood, dont do a remodel on your home. Make plans to move somewhere else, even if its a few blocks away.

Make a list of whats going right in your life. For instance, if you love the company you work for, but you dislike your boss, look at options for moving to a different department instead of quitting the company. Dont mess up your good choices to fix the bad.

Burnout causes us to ignore our feelings, but in reversing burnout, we need to pay attention. Ask, Do I feel unexcited about getting out of bed?

My whole week used to feel painful, says a sales rep well call Craig. I was making a decent amount of money, but I felt lonely and empty. I had to dig deep to figure out what I could change.

Craig noticed that he loved traveling within a three-state area of his home. Longer business trips just left him exhausted. He was landing most of his sales near his home state, too.

I was suffering from jet lag and feeling used by my company, he explains. When I did the math, my supervisor agreed to let me stay closer to home. Within three months, Id doubled my sales.

If things are terribly off track, it pays to try new tactics. For example, if you dislike doing chores at home, hire a small amount of help. If you need some upbeat friends, try joining a new organization. Or volunteer to help young business leaders in your city.

New feelings of happiness and contentment come from engaging in different experiences. Sticking to the same routines, people and work experiences will likely drain you further.

Judi Light Hopson is author of the stress management book, Cooling Stress Tips. She is also executive director of USA Wellness Cafe at http://www.usawellnesscafe.org.

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3 tips to reverse that burned-out-at-work feeling - Seattle Times


Jan 9

Staying true to fitness goals in the new year – Sealy News

By Cole McNannasports@sealynews.com

A new year is the perfect opportunity to set goals for improvement in the coming 12 months and although some are difficult to hold up, theyll all pay off in the end.

If staying in shape is on your list, Chris Carlile, owner and operator of Fitness FX in Sealy and Houston, offered a few tips to staying on pace.

Its not about how much you lift like youre trying to be a body builder, he said. Its the consistency of getting into the gym and doing something every day, even if its just 30 minutes to burn some calories. And if you really want to see results, that consistency needs to be combined with a better diet. (Its as simple as) just cutting the portion sizes down; If you want to lose weight, both need to happen.

He agreed that it certainly does get busier in this stretch from Christmas to around halfway through January, and will pick up again around September with school back in full swing, but the overcrowded weight rooms shouldnt be the deterring factor from missing your goals.

For people who are scared to come to the gym, most often theyre intimidated either by the machines or the other people there and for those scared of the other people, I ask what are you going to the gym for, yourself or the other people? Carlile posed. Are you more worried about your successes or other people seeing you? If you just focus on yourself, youll eventually get to the point where youre the one intimidating the other people.

He said the Fitness FX locations on 203 Meyer Street in Sealy and 7510 Lawndale Street in Houston are waving the initiation and start-up fees for new sign-ups before Jan. 10 to help people get a positive start to their new year and fitness goals.

Fitness FX offers group training, personal training and group exercise programs and offers multiple membership options to curtail to anyones criteria.

For more information, visit fitnessfx.net or call 888-FITFX-70 (888-348-3970).

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Staying true to fitness goals in the new year - Sealy News



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