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Claire Foy: “There’s No Such Thing As Just The Wife”


he big winners of the Critics’ Choice Awards 2019 may have been Roma and The Favourite, but it was Claire Foy who took home a lesser known accolade, the #SeeHer Award. Initiated in 2016 by the Association of National Advertisers as part of the #SeeHer movement.
Which aims to accurately portray all women and girls in media by 2020, previous winners have included Gal Gadot and Viola Davis.

The latter honouree presented Foy with her statuette, which Foy, in turn, said she had struggled to accept, because “I’ve offered nothing and I have nothing to offer”.

“I realise that all I have to offer is myself,” she continued.

Foy then turned the audience’s attention to Janet Armstrong, the wife of astronaut Neil Armstrong, who she plays in First Man. “She lived her life with such bravery and resilience and determination and love… I can’t tell you how many times during the making of the movie and in the press tour that people said to me, ‘That part is normally the part of just the wife’,” she shared. “And there’s no such thing as just the wife… Our job is to question ourselves, to question what we depict, who we depict and how we depict them.”

Diego Maradona recovering in hospital after surgery


Argentina’s World Cup winning captain Diego Maradona was recovering in hospital on Saturday after successfully undergoing a routine operation for stomach bleeding, his lawyer said.

The 58-year old former Boca Juniors and Napoli player discovered the problem in early January.

During a check up at a hospital in Olivos, on the outskirts of Buenos Aires.

“Thank God everything went perfectly.”

Maradona has suffered frequent periods in hospital over the years.
Often due to the extravagant lifestyle that helped make him one of the most admired players of the 20th century.

Joey Carbery stars as Munster lay down a marker


Munster strengthened their position at the top of Pool 2 of the Champions Cup 

Keith Earls and Andrew Conway sealed the bonus-point win that moves them to 17 points.

In reply Gloucester scored twice, through Ollie Thorley and Fraser Balmain.
As they stay rooted to the foot of the pool after five games.

It was vintage Munster in the West Country and while Carbery was the star with a 26-point haul.
The collective performance was outstanding. Defensively the visitors were rock solid at vital times while in attack they showed a potency that will worry other European challengers.

In all competitions and even the return of Danny Cipriani could not change their fortunes. They’ll now end their Champions Cup campaign away at Castres next Saturday while an in-form.

Shawn Mendes Teases a Future in Country Music


The heartthrob got a taste of the country life.
When he met the Zac Brown Band in Toronto not that long ago. Shawn had little idea of what awaited him when he arrived at the show and was told that the lead singer wanted to talk to him. “I went up to the bus and opened the door and all I could hear was a four part harmony.
Six guitars and people doing this and Zach singing his heart out,” Shawn shared.


Delta tops FlightGlobal’s on-time performance ranking for 2018


Delta Air Lines has been named the world’s most punctual major international airline during 2018 by FlightGlobal, incorporating FlightStats.

The US carrier takes the On-Time Performance Service (OPS) Award for the second year running.

Some 86.09% of the SkyTeam member’s mainline flights arrived at the gate within 14min 59s of scheduled arrival time last year.

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Blockade-hit Qatar Airways takes second place for mainline operations in the major international airline ranking.
Which covers the top 25% of carriers by network size. The Gulf carrier achieved an on-time performance of 85.88%.

Qatar Airways tops the ranking for network performance among the top 25% major international airlines – including flights marketed by a carrier but flown by partners such as regional operators. Delta drops to fourth, as non-mainline flights nudge its score down slightly. KLM is in second and ANA third. Alitalia is fifth, despite spending the year in administration.

Ops Awards

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Panama’s Copa airlines wins in Latin America for both categories, achieving a mainline performance of 89.68% and a network score of 90.16%. Copa’s network size in 2018 meant it did not qualify for the major international airlines category.

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Brazil’s azul and Spain’s iberia express top the chart with an identical on-time performance of 86.47%.

Along with real-time status reports plus departure and arrival data curated from more than 600 global sources.

Are Blockchains Good For Your Health?


The rigour of the scientific method has transformed healthcare from the days of blood-letting and trepanning to robotic surgery and genomics and we should be grateful. Life expectancy is higher.

Tt is important that we evaluate which ones to prescribe. Whether a surgical procedure, pharmaceutical product.


The UK’s National Institute for Health and Care Excellence (NICE) and the National Institute for Health Research (NIHR).
They are both actively doing just that.
Medical Devices, Diagnostic techniques, Surgical Procedures or Health Promotion Activities.

At present, this does not apply to Blockchain Technology.

Now that ICO (initial coin offering) season is practically over (and ignoring the scams) we are all patiently waiting to see the promises fulfilled.

Almost every white-paper published claims that their solution will benefit healthcare by reducing costs, improving data integrity, enhancing privacy and creating a fully transparent and auditable trail of cryptographic truths.

Every stakeholder has his/her own interest. Investors no doubt want to know what their returns will be. Insurers and Hospital Groups want to see a healthy bottom line for their shareholders. Patients (for whom it should be argued this is all about) desire different outcome measures.

Shawn Mendes “Walking on Clouds” Over First Grammy Nominations

Justifiably, Shawn Mendes was “so excited” when E! News caught up with him Friday night at Z100’s Jingle Ball 2018 at New York City’s Madison Square Garden. Hours earlier, he reached a career milestone when he earned not one but two nominations at the 2019 Grammy Awards.Mendes said it was “amazing” to find out the news live on CBS This Morning, where he helped announce the nominees alongside Alessia CaraZane Lowe and Janelle Monáe. “It’s literally like walking on clouds all day. It was just really, really crazy. It was a super emotional morning, because my entire crew and everyone I’ve worked really hard with for a few years was there,” he said. “We all kind of experienced it together. It’s amazing. That’s all I can really say about it.”

The 20-year-old singer-songwriter said it was “for sure” the highlight of his year. “In My Blood” is nominated for Song of the Year, while Shawn Mendes is nominated for Best Pop Vocal album.

Pre-Workout Nutrition: What, When, and How Much?


By Erin Kratzer

I will always remember my first CrossFit competition. My nerves were getting the best of me, so I decided to only eat a few bites of my breakfast. I survived the first WOD (rope climbs and power cleans), but the second workout was much longer. My partner and I had to alternate rounds of a 400 m hill run carrying a wall ball followed by more wall balls. The hill “run” quickly became a walk and the 14# wall ball felt like 30#. If I had fueled myself properly and finished my breakfast before the event, I would have had a much better experience during my competition!

What you eat before a workout greatly affects your performance. While not eating enough before a workout can be detrimental before a longer workout, so can a meal or pre-workout snack that is too processed or high in fat. Foods high in fat take longer to digest and can result in an upset stomach while working out. Your body needs energy to fuel your WOD, and this comes in the form of glycogen (carbs!). Glycogen is the storage form of glucose (sugar) in the body. When you stress your body with physical activity it taps into these glycogen stores for energy. If these stores are not full, or consistently not replenished, your body cannot provide you with adequate energy.

Before discussing the what, when, and how much of pre-workout nutrition, your nutrition throughout the rest of the day, week, and month cannot be overlooked. Eating the right foods pre-workout will make little difference, if you are still indulging in daily sweets, soda and processed foods. Your body is like a high performance car and in order to run smoothly, it needs the proper fuel for performance. This way you can perform to the best of your abilities both inside and outside of the gym.

If you feel like you are working hard, but not making the gains you want, or find that you feel sluggish during your workout, and the quality of your workouts decrease during the week, you may be under fueling your workouts and/or not putting the right foods in the tank.

By following these easy pre-workout tips, you may find yourself pushing the intensity and setting new personal bests.

mead doughnut crossfit

Tip #1: What & How Much?

Your pre-WOD meals/snacks should be:

Carbohydrate-rich (1-2 g/kg body weight)
Moderate in protein (0.2-0.25 g/kg body weight) and fiber
Low in fat
Consumed 2-4 hours before training
This could look like: grilled chicken over brown rice with a mixed salad, noodle bowl with vegetables and chicken, a turkey sandwich with an apple, or a 2-egg scramble with veggies, sweet potato and a side of Greek yogurt.

Tip #2: Base your pre-workout fuel around the Workout of the Day. Check the programming to see what kind of workout you’ll be doing.

Is it more skill based?

You will not be expending as many calories and thus will not be depleting your glycogen stores as much. Decrease carbohydrates (but do not exclude) before exercise on these days. Opt for a higher content of vegetables to replace some of the whole grains.

Is it strength-based with a short to medium-length MetCon (5-15 minutes) at the end?

Similar to the initial recommendations above. Be sure the meal is moderate in carbohydrates (from whole grains and vegetables), protein, and low in fat. You will be tapping into your glycogen stores for both your strength piece and the MetCon.

Is it a long, grueling WOD (e.g. Murph, Filthy Fifty, Fight Gone Bad, Hero WODs, etc)?

Prior to workouts lasting 30 to 60 minutes, you will want to increase the carbohydrates in your meal (2-3 g/kg body weight), and still consume moderate protein (0.2-0.25 g/kg). Your glycogen stores could be depleted after a workout like this, so it is crucial to make sure the tank is full going in.

What if your training will be longer than hour, or you are feeling under fueled before the gym?

Plan a small carbohydrate-rich snack (fruit, slice of toast with jam/nut butter, etc.) or beverage 30 to 60 minutes before the workout (30-40 g carbohydrate, low in fiber and fat).

This looks like:
2 ounces of raisins (~ 2 handfuls) – 30 grams
1 medium-sized banana, or apple – 30 grams
1 granola bar (brand depending) – 30 grams
½ medium-baked sweet potato – 15 grams

Carbohydrates are not the enemy, but the type of carbohydrate is very important. Choose high-quality, nutrient-dense carbohydrate foods such as whole grain breads and cereals, brown rice, whole wheat pasta, starchy vegetables, whole or dried fruit, and milk/yogurt.

Tip #3: Think about WHEN you are working out.

As outlined above, aim to eat a meal 2-4 hours before training with a composition that matches your workout. If it is a longer WOD, or if you need more fuel before the gym, have a small snack 30 to 60 minutes before training.

5:30 AM workout?

Plan to eat a small snack before hitting the gym. This could be a banana, yogurt with berries, or a granola bar. Coming off of an overnight fast (during sleep), your glycogen stores will not be full. Having a small carbohydrate-rich snack ensures some glucose will be circulating in your blood. Your body will use this first when you start exercising.

After your workout plan to refuel with a normal breakfast that is rich in carbohydrates and protein to recover, refuel, and build muscle (More on post-nutrition to come!). This could be a 2-egg omelet with veggies, turkey breast, and a cup of oatmeal with blueberries and walnuts.

Mid-morning/Noon workout?

Get a carbohydrate boost before training by eating a balanced breakfast that combines whole grains, protein for sustainable energy, and a small amount of fat. Some breakfast ideas include: scrambled eggs, whole grain toast with nut butter, and fruit. If the workout is right around lunch, eat a small snack 30 to 60 minutes beforehand.

Afternoon/early evening workout, or two-a-day?

Lunch will be the meal to focus on to fuel your workout. Hit the nutrient targets outlined above and aim to eat it 2-4 hours before your training. If you are partaking in a two-a-day, make lunch count by choosing lean protein to help you recover from a morning session and complex carbohydrates to replenish your body for an afternoon workout.

Some final tips…

  • Every person is different. What works for your training partner might not work for you.
  • Trial and error is the best method to finding out what works. If you find you get an upset stomach when you eat a meal 2 hours before, reevaluate the meal contents, make sure it meets the above recommendations, and then try eating it a little earlier.
  • As stated before, making a few changes in nutrient/meal timing will not be beneficial if you are eating poorly the rest of the day.
  • Aim to eat a source of lean protein with every meal, consume healthy fats (nuts, seeds, avocados, olive oil, etc.), and eat plenty of fruits and vegetables. To put in the best workouts, your body needs the right fuel all day long!
  • Try out these pre-workout nutrition timing tools. You may find that being properly fueled for your workouts allows you to give that extra 10% at the end of WODs.


Erin Kratzer is a CFNYC member, competitive CrossFit athlete, and pursuing an M.S. in Nutrition and Exercise Physiology at the Teachers College at Columbia University. Erin started CrossFit in 2013 and has been involved in competitive CrossFit since the fall of 2013. Erin’s goals include training for CrossFit and Olympic Weightlifting competitions, but her biggest passion is working with other athletes and nutrition. She is working towards her Registered Dietician credentials this year, and hopes to ultimately become a board certified Sports Dietician.

Source: Crossfit NYC

Miami Hurricanes coach Mark Richt announces his retirement


Mark Richt is retiring from his job as head coach of the Miami Hurricanes.

Richt announced his retirement in a statement released by the university on Sunday.
Saying he feels stepping down “is in the best interests of the program.” He added that he informed James Blake.
Miami’s athletic director, of his decision on Sunday morning.

The decision comes on the heels of a 7-6 season that ended with the Hurricanes’ 35-3 loss to Wisconsin in the Pinstripe Bowl on Thursday. Richt coached for only three seasons at Miami after coaching 15 seasons at Georgia.

Richt, 58, leaves the college coaching ranks with a 171-64 career record. He went 26-13 at Miami.

Here is Richt’s complete statement on his decision to retire:

Dear Hurricane Family:

A few hours ago, I informed UM Director of Athletics Blake James that it is time for me to retire from coaching so I am stepping down as the Head Coach of UM Football. The decision came after a great deal of thought, discussions with my family, and prayer. This was my decision.

The University of Miami has been a part of my life for more than three decades. It shaped me as a young man and provided me with the coaching opportunity of a lifetime. My love for The U is simply great. My true desire is for our football program to return to greatness, and while terribly difficult, I feel that stepping down is in the best interests of the program.

Katharyn and I will be cheering on the Canes in the years to come and The U will never leave our hearts.


Miley Cyrus Once Joked About Marrying Nick Jonas


Years before Liam Hemsworth came into Miley Cyrus‘ life, Nick Jonas got her in chains for his love.

The two 26-year-old singers dated for more than two years when they were teenagers, until December 2007. Cyrus and Hemsworth made their public debut as a couple more than two years later and got married just before this Christmas holiday. Jonas wed actress Priyanka Chopra, 36, early this month.

“We became boyfriend and girlfriend the day we met,” Cyrus had told Seventeen about Jonas in comments posted in the magazine’s September 2008 issue. “He was on a quest to meet me, and he was like, ‘I think you’re beautiful and I really like you.’ And I was like, ‘Oh, my gosh, I like you so much.'”

At the time, she did not rule out getting back together with Jonas.

“Maybe he’ll be my best friend for the rest of my life or maybe I’ll end up marrying Nick Jonas!” she said.

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