Manton, Igor Akushevich, Julia Kravchenko. The purpose of this book is to examine the etiology of cancer in large human populations using mathematical models developed from an inter-disciplinary perspective of the population epidemiological, biodemographic, genetic and physiological basis of the mechanisms of cancer initiation and progression.
In addition an investigation of how the basic mechanism. Cervical Cancer Research Trends. Worldwide, it is the second most common cancer of women. It may be present with vaginal bleeding but symptoms may be absent until the cancer is in advanced stages, which has made cervical cancer the focus of intense screening efforts. Join over Get A Proposal for. Marks the centenary of the posting of the first Australian High Commissioner in London, so beginning what is today Australia's oldest diplomatic mission.
In , when Sir George Reid was appointed its first High Commissioner in London, Australia was a self-governing but not yet sovereign state and the Australian Governor-General remained. Get Coasts of Korea and China Books now! I love my flexible and strong body. It feels so good to [insert your goal]. My business is successful, so I have the chance to fit training in every day. I feel energised at the thought of processing all the challenges that come my way, while running my business.
I love my family. They are so proud of my achievements. If you are feeling stressed, the rate of your breathing will increase unconsciously, further stimulating the nervous system and leading to potential increases in stress hormones.
This would be appropriate if we were running away from something dangerous. Enter breath meditation. By paying close attention to your breath, while also slowing it down, you not only enter a more meditative state, you stimulate the parasympathetic nervous system the one that is in charge of sleep, rest, digestion, etc.
Record the below script onto your phone, reading everything, including the breaths, and paying attention to the pauses. The practice As soon as your morning alarm goes off, sit up in bed with a straight back, place a pillow under your hips and rest the backs of your hands on your knees. Press play on your recording. Relax your shoulders. Notice the sensations of the breath.
Feel the expansiveness of the inhale and the relaxation of the exhale. Inhale, feel full. Exhale, feel relaxed. Bring your awareness to the palms of your hands. Exhale through the palms of your hands. Now bring your awareness to your ribcage. Inhale, feel the ribs expand. Shift the awareness to your shoulders. Exhale, feel the shoulders relax.
Inhale, ribs expand. Exhale, shoulders relax. And exhale for 6 seconds. Inhale for one, two, three. Exhale for six, five, four, three, two, one. Continue this process without my guidance for another five rounds, counting them yourself. Pause to allow for these breaths; when you make the recording, do this breathing so that the timing for the pause is correct Allow yourself to remain here for a few moments, noticing the sensations in your body.
Gently open your eyes. Have a wonderful day. Paying attention to the breath and practising how to slow it down is an ancient practice used among various schools of meditation and yoga.
Those who have suffered from anxiety will know what I mean by that. If you feel anxious, a steady breath focus can work almost immediately.
It might not fix the problem, but it can provide temporary relief to regain control and focus. Or perhaps you skipped the preceding chapters… I get it, I used to do that too. Either way, here we are, ready to embark on a transformation. I want to remind you that long-term transformations are physiological adaptations — so building shape i.
This programme is designed to reset your mind and establish new healthy habits. This day reset plan will facilitate the changes that you want IF you stick to the three Cs: courage, compliancy and consistency. Courage: This is always required when we embark on any new way of life, particularly one of this nature.
You may feel silly doing some of these things, as we all have at some stage in our lives when trying to learn a new skill. The key is to approach it with a childlike heart, full of ambition but with a heavy dose of playfulness.
Compliancy: Should you only do half the things I ask of you, then you should expect half the results. If you really want to achieve this, per cent compliancy is necessary. Consistency: Buddha says a jug fills drop by drop. Consistency is about achieving small goals on a daily basis, rather than giant goals once every three months.
Smaller goals are less overwhelming and might feel less impressive in the short term, but achieving these small goals consistently is what will amount to true transformation.
No matter how much we say that we want to be told what to do when it comes to diet and exercise, the inner child in us rebels and refuses to play along — it is human nature! For that reason I want to explain the rules and why they will benefit you. They will help you to stay motivated.
Set your intentions — Before you go out and buy your courgettes and kettlebells, I want you to reflect upon your intentions for this day reset and why you want to embark on it. Start with small short-term goals, and then take a moment to write down some of the more substantial improvements that you would like to feel and see.
Your smaller goal might be making sure you bring your salad to work every day or waking up early enough to make time for training. Your bigger intentions are those soul- satisfying things — like becoming strong enough to perform full push-ups or comfortably touch your toes, or it could be developing the energy to run around with your children, or to feel calmer in your life or to simply fit into your favourite pair of jeans.
The bigger picture helps us to remain motivated for life. Review these intentions frequently. Take a full break from it for 28 days and I promise the benefits alone will bring you mental and physical clarity that will motivate you to steer clear of it.
See alcohol metabolisation in the Glossary on here for more motivation. I have provided three meditation techniques see here , so choose whichever best suits your situation. In the same way that skipping your workout will hinder your physical results, skipping meditation will limit your mental results. Pantry and fridge clean-out — Before you embark on this journey it will be best to have a clean-out of processed and refined food you have in the house. This includes the brown and red sauces that you might be in the habit of pouring all over your meals.
Processed foods are just quite addictive and not optimal for the body, and the only way to get off them is to cleanse the palate. Meditation first thing can help you to bring a touch of mindfulness to your morning routine and ultimately throughout the day. Choose from one of the three meditation options on here. Drink up — Grab a large glass ml and fill half with hot not boiling water and half cold.
This will help to rehydrate you after your sleep. Remember, hydration helps to keep our bodies lean, our brains functioning and our skin fresh and so much more. Good-quality coffee is filled with antioxidants and caffeine can help to boost the metabolism, promoting fat loss.
No creamy, orange, double mocha frappuccinos for the next 28 days please. If you train in the morning or around lunchtime, feel free to enjoy a black coffee blended with some coconut oil or MCT oil — see here and half a scoop of protein to give you a boost prior to your workout. Post-workout I would love you to just take a few deep breaths to calm the body and mind before getting on with your day.
This relaxation practice will help to kick-start recovery. Breakfast — Choose one of the breakfast recipes here. They each contain between 20 and 30g protein. I am a firm believer in protein for breakfast, not so much for body composition but for brain function. Carbohydrates can also have a sleep-inducing carb coma effect, which is not always conducive to a productive day!
The variations accommodate for the different workout types you will be doing. On the conditioning and off-training days you will be having Lean Greens.
The reason I have put your Lengthen practices here is that they will help to prepare your body for a deeper sleep. By slowing down the breath, you can stimulate the parasympathetic nervous system the part of the nervous system that is in charge of rest, sleep, recovery and even digestion. Bed — No phones, tablets or laptops 30 minutes prior to sleep. Read a book or write a diary entry instead. Not only will it keep your head in the game so to speak , it will also help you to see where you are improving; not just aesthetically, but also in the gaining of strength and stamina.
It also becomes an exercise in self-awareness as you go back and reflect on the journey of thoughts and emotions that you experienced over the 28 days. Tracking workouts One thing that can occur with tracking is the habit of getting obsessive with numbers or results. In saying that, taking some pictures before and after the 28 days is a great way to see some of the changes that will occur. How to track Whenever you train it is worthwhile tracking the weight lifted and the repetitions you managed to complete, as well as adding a quick sentence or two on how you felt, for example tired, happy, strong, sexy AF.
You can be as detailed or as brief as you want. This is simply to get you into the habit of paying more attention to how you feel. Below is an example of what your notes might look like:. I want you to scribble into your diary just a note about what you ate and how it made you feel, e. The reason for this is that it will strengthen your ability to intuitively eat the foods that best suit you. For example, for anyone with a sensitive gut, broccoli can cause bloating and gas.
In addition to this, I want you to be really sure that you are physically ready and able to undertake a new exercise programme. As a personal trainer and yoga teacher, before embarking on a fitness and health journey with any new client, I will always have them fill out a form called a PARQ.
Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? Do you feel pain in your chest when you do physical activity? In the past month, have you had chest pain when you were not doing physical activity? Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem for example, back, knee or hip that could be made worse by a change in your physical activity? Is your doctor currently prescribing drugs for example diuretics for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity? We want to maintain the intensity. Choosing the right movement level for you The main difference between the beginner and advanced programmes is in the complexity of the movements.
The advanced variations require a high level of coordination and proprioception see here before you attempt them.
If you can confidently tick these off and of course pass the health questionnaire on here , then by all means feel free to try the advanced movements and variations. Having the fitness capacity to run a marathon does not automatically translate into the capacity to lift heavy or fast.
I believe that if you have been weight training for less than 12 months you should not be starting with the advanced movement programme. Instead, you should start with the beginner exercises, progressively making it more difficult with the weight you lift and repetitions you manage to execute. Choosing the right weight for you Choosing the right weight for you is going to be integral to an effective and yet safe workout.
The weight you choose should fit the rep ranges outlined in the programme. For example, if your exercise is a kettlebell squat and the rep range is 8—10 reps, you should choose a weight that enables you to lift between 8 and 10 repetitions. You should be able to hit 8 repetitions easily, but only just get the tenth repetition.
If you can barely get to 8 reps with good form, the weight is too heavy. If you can easily do 10 or more reps, the weight is too light. If you have never lifted a weight before in your life, be conservative. Strength is relative, so what is light for some is heavy for others.
For beginners, I like to suggest a 4kg kettlebell for upper body and an 8kg kettlebell for lower body. If this ends up being too light, you can always get a heavier weight later. I chose kettlebells because they are a practical and compact piece of equipment that enable you to perform challenging compound movements effectively.
I find them more convenient than dumb-bells for at-home training. The Vertue Method does not contain advanced dynamic movements like swings or snatches, because I felt it would be irresponsible of me to suggest those highly advanced exercises. If you are interested in learning Olympic-lifting, dynamic movements, book in with a qualified personal trainer or, better yet, a strength coach. I see too many people in the gym even advanced practitioners performing those kinds of exercises incorrectly.
Because they are fast and dynamic, there is a greater risk of injury. A1 Kettlebell Goblet Box Squat here 12—15 10s. The letter will represent a set and the number will obviously determine the order. For example: A1 will always be the first exercise of the first set.
In the example above you will perform 3 x sets of exercise A1 before moving through the remaining A exercises. Exercise names — the second column represents the exercise names. These exercises and their alignment cues and instructions can be found using the page numbers as listed next to the exercise.
Reps — The third column tells you the repetitions to perform. If an exercise involves performing a movement on the left and right side of your body, the number of reps refers to the number you need to perform on each side. The number shows you the minimum and maximum requirements for each set. Tempo — The fourth column instructs you on the pace of the movement. Tempo teaches you to focus on slowing or speeding up movements to create a more intense workout.
From a more technical perspective, you can also increase and manipulate strength developments by slowing down the eccentric phase of a movement the eccentric phase being the lowering portion of an exercise, where the muscle is lengthening while still being under load. With a squat it would mean 4 seconds to lower into the bottom part of the movement. In a squat it would be the time it takes to stand back up. If it says 10 seconds, it will usually only give you enough time to go from a squat position to the floor for a push-up position; there will be no time for selfies.
Tracking progress like this is far more motivating than simply tracking visual changes. Here is what you will need. Not only is this stupid, as it increases the risk of injury, but it also eliminates your ability to get into the focused zone of training; increasing body and breath awareness is paramount for an effective workout. W1 Belly Breathing here 10 breaths. W5 Quadrupled Belly Breathing here 5 breaths. W12 Bear Crawl here 10 steps. Begin lying on your back with your knees bent and your feet placed just over hip distance apart.
Place the left hand on the belly, right hand on the heart. Take a deep breath and relax your entire body from the head down to the toes. Inhale and feel the lower ribs rise and expand. Exhale and feel the ribs compress. Pause before you breathe in again. Repeat as directed. Key alignment cues Keep checking in to make sure that your neck and shoulders are relaxed. Purpose To relax and generate concentration as well as reminding the body to breathe out and in.
Body and breath awareness is a really important part of training that is often overlooked. This will also begin to remind you of proper rib cage alignment. From a reclined position, hug the left knee into the chest, interlacing your fingers around the knee.
Pull the knee gently towards your armpit and hold. Take the knee across the body towards the floor as you reach your arm in the opposite direction, entering into a reclined twist.
Repeat the sequence with the right knee. Key alignment cues Keep your shoulders relaxed all the way through this movement. Purpose Twists have many benefits. Aside from stretching the muscles of the back, chest, shoulder and hip, a spinal twist can also help to mobilise the spine, and even massage and stimulate the digestive organs. From the reclined position, bend your knees and place the feet hip distance apart and flat on the floor.
Begin to tuck your tail bone so that your hips raise off the floor, followed by your spinal vertebrae. Lift the hips as high as you can while squeezing your glutes. Return to the starting position, lowering the spine one vertebra at a time. Key alignment cues Ensure that your glutes are dominating this movement. Put your mind into the gluteal muscles and consciously squeeze them as you lift the hips. Purpose To switch on the glutes, of course.
From the glute bridge starting position, raise your left leg, bending it in towards the chest. Using your left hand, grab hold of the left knee to hold it close to the chest. Drive the right heel into the floor to lift the hips in an explosive movement. Lower the hips to the floor, maintaining the hold of the left leg. Repeat as directed, then switch sides. By holding your knee close to your chest, you allow the pelvis to be in a better position for maximal glute activation.
Purpose It will really help to activate hamstrings and glutes, as well as waking up a little bit of contralateral stability stability from left to right. Rock into an all-fours position, adjusting your hands shoulder distance apart, as well as your knees hip distance apart. Begin to push the floor away from you as you drop the head, pulling the ribs in deeply towards the spine.
Hold the out breath for 1 second. Repeat from a relaxed position. Key alignment cues The breath is the most important part of this exercise.
They should be flat against the back, spreading away from the spine. It will also activate your serratus and deactivate your latissimus dorsi overactive lats can very often cause issues with spinal alignment as well as internal rotation.
Remaining in your all-fours position, begin to extend the left arm and right leg — it will require some balance. As you exhale, bend the extended arm and leg, allowing the elbow to meet the knee.
Extend again and repeat as directed, then switch sides. There will be a temptation to lift the hip of the extended hip, as well as a bending of the lower back.
Keep your core active by drawing in the stomach, while also ensuring the pelvis remains square and flat. Purpose A great exercise to generate awareness of contralateral stability stabilising the left and right sides of the body. In the all-fours position, place the right hand onto the left shoulder. Press the hips back to the heels and keep them there. Exhale, lifting the elbow up towards the ceiling.
Inhale, taking the elbow back down. Key alignment cues Try to think of lifting and twisting the whole torso rather than just moving your elbow up and down. As well, aim to keep the pelvis still to allow the stretches and mobilisation to occur within the thoracic region.
Purpose An awesome thoracic mobiliser — an area that can get particularly tight working behind a desk all day. From the all-fours position, lift the knees and press back into a downward facing dog.
The hands will be shoulder distance apart, feet hip distance apart and your spine will be long. Try to make an upside-down V shape with your body, bending from the hips. Walk your downward facing dog position on the spot by straightening one leg, bending the other. Repeat as directed, alternating sides. Prioritise a straight and open spine here, rather than straight legs. Also be sure to keep the lower ribs pulled in. Purpose To release the hamstrings, calves and thoracic spine. Begin in a standing position at the back of your mat.
Inhale, bend forward and walk your hands out into the push-up position. Exhale, hold here. Inhale, walk the hands back to the feet. Exhale, standing up, and repeat as directed. Key alignment cues Make sure you move with the breath. Move dynamically with concentration.
Purpose This will begin to lift your heart rate while also switching on key core stabilisers. From downward facing dog, raise the left leg and swing it forward, in between your hands. Brace through your core and lift your arms and body up into a high lunge, while leaning forwards slightly. Place the hands back down and step into downward facing dog. Key alignment cues In the lunge, ensure that you stack the ankle directly under the knee.
Avoid letting the knee drop forward over the toes, and do not let the heel lift off the floor. Purpose Dynamic moving lunges help to stretch and mobilise the hips. From a downward-facing dog position, step the right leg forward to the outside of the right hand. Take the right hand off the floor and lift your back left leg, quickly bringing it forward. Without letting the left leg touch the floor, bring the left foot through the space between the left hand and right foot.
Fully extend your left leg. Pull the left leg back, replace the right hand down on the ground and land back in a downward-facing dog position. Key alignment cues Try to avoid letting your lifted leg touch the floor. This will really help to activate your core.
Purpose This exercise really builds heat. It works the whole body, while also really working the internal obliques. Start in an all-fours position, with your hands shoulder distance apart and your knees hip distance apart. Raise the knees a centimetre off the floor. In a crawling motion, step the right hand an inch forward as you step the left foot an inch forward.
It is sometimes said that the best single predictor of future behavior is past behavior, that is, predictions based on historical baselines and trends. There are, however, other ways of making predictive judgements. For example, the case may revolve around whether or not the child should have supervised or unsuper- vised contact with the mother. The report might lay out two scenarios: supervised contact and its outcomes, and unsupervised contact and its outcomes. In each scenario, the evaluator would make recommendations about how the costs might be minimised and the benefits maximised.
This is nicely demonstrated by the caricature of the man whose bare feet were in a bucket of ice while his head was stuck inside a hot oven. However, a number of strategies are helpful when applying population-level research findings to an individual case.
The first is to critically understand the findings of research studies. Moderating variables also alert the evaluator to intrapersonal and environmental factors that ameliorate or exacerbate risk. A second strategy for applying population-level research findings to individual cases is to build models of risk and resilience.
Science uses different kinds of models to represent empirical phenom- ena and causal mechanisms Haig, A schematic model provides a structure within which to organise information, and even accord differential weightings to the information e. One way of using research literature to inform report writing is to develop a model of risk and resilience factors to organise the data e. However, risk and resilience factors not only have main effects on outcomes, but also moderating effects.
Thus, resilience factors may reduce the negative effect of cumulative risk factors. For example, a number of risk factors, including unem- ployment, poor physical or mental health, and low levels of social support, accumulate to negatively influence non-resident paternal involvement with infants. The higher the cumulative index, the stronger the influence. There is a range of well-established risk and resilience factors that are associated with better or poorer outcomes for children with separated parents, and these may be divided into intrapersonal, interpersonal, and situational factors.
Table 1 provides examples. Building a complex model of the various intrapersonal, interpersonal, and situational factors, and their relative impact on the family system, helps to strengthen the conclusions drawn in a case. Coherence demands internal consistency at least a recognition of inconsistencies and an attempt to explain them , relevance, and completeness.
However, a network of interconnected statements can withstand the failure of one part without destroying the whole argument.
Thus, a strong argument is one which puts its conclusion at the center of a large, strongly connected web of facts and relationships, which is firmly anchored at its edges to solid evidence.
Another criterion used to judge theory-goodness in science is analogy. Explanations in science are judged more credible if they are supported by analogy to theories that scientists already find credible. Experienced evaluators have a knowledge database of previous evaluations that may have similar characteristics to the present one, and the consistency of the present case with those exemplars adds support to the inferences made. The report could then provide explanations of these constructs and how the constructs were assessed in the evaluation.
The value of including such a methodological description is that the reader is able to make the links between the conclusions drawn in the report, the evidence provided to justify those conclusions, and the reasoning process used to move from the evidence to the conclusions. In this regard, Austin has proposed a research programme for this work, and adopting the proposed criteria for evaluating the CCE would be an important first step in the evaluation process.
Case study methodology provides this frame- work by meeting the goals of the CCE while having much in common with judicial inquiry. First, the case study is an investigation of a real world phenomenon with all of its complexities and uncertainties, and its essential components of evidence and reasoning.
Second, legal constructs can be operationalised in terms of psychological constructs amenable to assessment. Third, the two major methodological components of the case study, data collection and data interpretation, are consistent with the tasks of the CCE. Fourth, this paper presents a model to constrain the data collection process, and a risk and resilience model to apply population-level research to individual cases. Finally, three desiderata are considered for the evaluation of the case study, namely, coherence, analogy, and an explicit methodology.
More needs to be done on the development of standardised protocols for interviewing, observation, and psychometric measurement in the field of CCE. These protocols will help to coordinate assess- ment in domains that affect child development and parenting capacity, promoting the relevance, reliability, and validity of the opinions presented to the court.
However, CCEs must be evaluated in terms of their effectiveness in reducing the damaging conflict inherent in disputed child care cases. Without feedback from evaluation studies about what methods produce the most valid and helpful CCEs, the development of this methodology will falter. There is too much at stake to allow the work to continue without rigorous development of the methods employed by child custody evaluators.
NOTES 1. The author would like to thank Professor Brian Haig for his invaluable input in the preparation of this paper. Patterns of attachment: A psychological study of the strange situation. A minimalist approach to child custody evaluation. American Journal of Forensic Psychology, 18, 63— Appleyard, K. When more is not better: The role of cumulative risk in child behavior outcomes. Journal of Child Psychology and Psychiatry, 46, — Arredondo, D.
Attachment, bonding, and reciprocal connectedness: Limitations of attachment theory in the juvenile and family court. Austin, W. Partner violence and risk assessment in child custody evaluations. Family Court Review, 39, — Responding to the call for child custody evaluators to justify the reason for their professional existence: Some thoughts on Kelly and Ramsay Family Court Review, 47, — Bachor, D. Increasing the believability of case study reports.
Alberta Journal of Educational Research, 48, 20— Barlow, D. Perspectives on Psychological Science, 4, 19— Bow, J. A focus on child custody evaluations: A critical review of child custody evaluation reports. Family Court Review, 40, — Critique of child custody evaluations by the legal profession. Family Court Review, 42 1 , — Brainerd, C. How does negative emotion cause false memories? Psychological Science, 19, — Bretherton, I. Attachment theory: Retrospect and prospect.
Monographs of the Society for Research in Child Development, 50 1—2 , 3— Bromley, D. The case-study method in psychology and related disciplines. Academic contributions to psychological counselling: 1. A philosophy of science for the study of individual cases.
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