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This document discusses the benefits of exercise for mental health. It states that regular exercise can have a significant positive impact on depression and anxiety symptoms by reducing stress levels and boosting mood. Exercise increases the production of endorphins, which act as natural painkillers and mood elevators. The document recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to experience the mental health benefits.

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Roy P. Benavidez was born on August 5, 1935 in Lindenau near Cuero, Texas. He enlisted in the United States Army in June 1955 and served in Germany, Korea, Vietnam, and the United States. On May 2, 1968, in an area west of Loc Ninh, Republic of Vietnam, Staff Sergeant Benavidez was monitoring a twelve-man Special Forces Reconnaissance Team, as part of the Detachment B-56, 5th Special Forces Group (Airborne), 1st Special Forces. The team came under heavy enemy gunfire and requested emergency extraction. Staff Sergeant Benavidez volunteered to return to the area and assisted with extracting the troops. Under considerable automatic weapon and grenade fire, and severely wounded in the head, legs, abdomen, and back, Benavidez redirected the troops, retrieved classified documents from the dead team leader, and helped load the dead and the wounded on a helicopter that minutes later crashed due to the pilot becoming mortally wounded. Despite his life-threatening injuries, Benavidez secured the safety of the soldiers and began calling in aircraft for another extraction attempt, which was finally successful. Because of Benavidez’s feats of valor and bravery beyond the call of duty, the lives of at least eight men were saved. On July 24, 1968 Benavidez was awarded the Distinguished Service Cross for valor, the Army’s second highest honor. Upon learning that his Commander had twice recommended him unsuccessfully for the Congressional Medal of Honor, Master Sergeant Roy Benavidez and his supporters supplied the Department of the Army with additional eye-witness testimonies of his actions on May 2, 1968 and with the support of other military personnel and elected officials, Master Sergeant Roy Benavidez was finally awarded the Congressional Medal of Honor on February 24, 1981 by President Ronald Reagan. During and after his career in the military, Benavidez was active in veteran issues. After receiving the Congressional Medal of Honor, Benavidez was in great demand as a speaker to schools, military and civic groups. He was honored throughout the country and received letters from students, service personnel, and citizens throughout the world. He was the subject of numerous articles and his life and experiences were chronicled in three books. Medal of Honor Recipient, Master Sergeant Roy P. Benavidez died on November 29, 1998 at Brooke Army Medical Center in San Antonio, Texas at the age of 63. Benavides is a true legend worthy of enormous respect. Thank you to Treadstone71 for make me aware of the giant anamoing men and trailblazer. RIP, Sir!

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In the thrilling conclusion to 2023, ransomware groups had a banner year, really outdoing themselves in the "make everyone's life miserable" department. LockBit 3.0 took gold in the hacking olympics, followed by the plucky upstarts Clop and ALPHV/BlackCat. Apparently, 48% of organizations were feeling left out and decided to get in on the cyber attack action. Business services won the "most likely to get digitally mugged" award, with education and retail nipping at their heels. Hackers expanded their repertoire beyond boring old encryption to the much more exciting world of extortion. The US, UK and Canada took top honors in the "countries most likely to pay up" category. Bitcoins were the currency of choice for discerning hackers, because who doesn't love untraceable money?

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Tracing the root cause of a performance issue requires a lot of patience, experience, and focus. It’s so hard that we sometimes attempt to guess by trying out tentative fixes, but that usually results in frustration, messy code, and a considerable waste of time and money. This talk explains how to correctly zoom in on a performance bottleneck using three levels of profiling: distributed tracing, metrics, and method profiling. After we learn to read the JVM profiler output as a flame graph, we explore a series of bottlenecks typical for backend systems, like connection/thread pool starvation, invisible aspects, blocking code, hot CPU methods, lock contention, and Virtual Thread pinning, and we learn to trace them even if they occur in library code you are not familiar with. Attend this talk and prepare for the performance issues that will eventually hit any successful system. About authorWith two decades of experience, Victor is a Java Champion working as a trainer for top companies in Europe. Five thousands developers in 120 companies attended his workshops, so he gets to debate every week the challenges that various projects struggle with. In return, Victor summarizes key points from these workshops in conference talks and online meetups for the European Software Crafters, the world’s largest developer community around architecture, refactoring, and testing. Discover how Victor can help you on victorrentea.ro : company training catalog, consultancy and YouTube playlists.

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