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Tampa Bay Rays Unveil Stadium Funding Strategy; Public Invited to Share Feedback at Upcoming City Meeting


TAMPA, Fla. (WFLA) — In a recent development, Tampa’s city officials have greenlit a plan to gather community feedback on a financial proposal put forth by the Tampa Bay Rays. On Thursday, the team unveiled a Memorandum of Understanding that details the financial requirements for the project’s realization.

The Rays assured that funding the project would not necessitate new taxes. All stakeholders have committed to a “do no harm” strategy, safeguarding essential public services such as law enforcement, fire department, and emergency management operations.

Season 2, Episode 14 of ‘The Pitt’ Unveiled: Analyzing Dr. Al-Hashimi’s Mysterious Condition

The debut episode of Season 2 of The Pitt left viewers with a lingering enigma. The new attending physician, Dr. Baran Al-Hashimi, portrayed by Sepideh Moafi, appeared to falter momentarily while attending to a patient known as “Baby Jane Doe.” This fleeting moment did not escape the attention of Dr. Samira Mohan, played by Supriya Ganesh, nor did it go unnoticed by the show’s dedicated fanbase. After months of speculation, the recent airing of Episode 14, titled “8 PM,” finally sheds light on Dr. Al-Hashimi’s puzzling behavior.

**Spoilers Ahead for The Pitt Season 2 Episode 14 “8 PM,” now available on HBO Max**

In a gripping conclusion to Episode 14, Dr. Al-Hashimi approaches Dr. Robby, a character brought to life by Noah Wyle, seeking his expertise on a troubling case. She leads him to a secluded room and presents him with the medical history of an unidentified patient via a computer screen.

Robby begins to read aloud, “Patient is a 40-year-old female with a history of seizure disorder spanning 35 years. She experienced no perinatal complications and enjoyed excellent health until the age of five when she began having seizures following a prolonged illness caused by viral meningitis.”

As Robby continues to peruse the information, he abruptly halts, turning to Dr. Al-Hashimi with a look of realization. “Baran, is this you?” he asks, unraveling the mystery surrounding Dr. Al-Hashimi’s past and connecting her personal history with her recent professional challenges.

The final shot of the episode is Dr. Al-Hashimi looking as though she is holding back tears, seemingly confirming that she is.

So what’s wrong with Dr. Al-Hashimi? Here’s what you need to know about the end of The Pitt Season 2 Episode 14…

Dr. Robby (Noah Wyle) talking to Dr. Al-Hashimi (Sepideh Moafi) in 'The Pitt' Season 2 Episode 14
Photo: HBO Max

The Pitt Season 2 Episode 14 Ending Explained: What’s Wrong With Dr. Al-Hashimi?

Well, it looks like we finally know what’s wrong with Dr. Al-Hashimi. She suffers from a seizure disorder.

While we typically think of seizures as manifesting as convulsions, the Cleveland Clinic notes that “not all seizures look the same. You might stop what you’re doing and stare off into space for a few seconds.”

In fact, it appears that Dr. Al-Hashimi has had two “absence seizures” over the course of her single shift in the ED. Absence seizures last between 3-15 seconds and look like the patient is just staring off into space. Absence seizures are more typical in children, but adults can have them, too. In fact, in the case that Robby reads, it sounds like Dr. Al’s seizures manifested in childhood.

When DECIDER spoke with Sepideh Moafi all the way back in December 2025, ahead of The Pitt Season 2 premiere, she teased that Dr. Al-Hashimi’s weird pause at the end of Episode 1 would be a major reveal later in the season.

“Yeah, I think it ends on a big question mark and a big teaser of like, ‘What’s going on for her?’” Moafi said. “Yes, we will definitely learn more and and we’ll understand the context for that moment throughout the season, later on in the season.”

“But yeah, the answer to that, it’s kind of tentacled and it’s rooted in a huge spoiler,” she said.

That spoiler? Dr. Al-Hashimi has a seizure disorder which could be dangerous if she seizes during a critical moment in the ED.

The Pitt Season 2 finale will premiere next Thursday, April 16.

Iranian Americans on Edge: Navigating Uncertainty Amid Trump’s Ultimatum and Ceasefire Tensions

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As Zainab Haider drove home with her two children on Tuesday evening, her mind was preoccupied with the looming deadline set by President Donald Trump for Iran to meet U.S. demands. She found herself questioning the safety of her relatives back in Iran, fearing the worst-case scenario of a devastating conflict.

Her emotions were a tumultuous blend of anxiety, fear, and isolation, especially as others around her seemed unfazed, continuing with their daily routines despite the potential for catastrophic events. However, Trump ultimately stepped back from his ominous warning that “a whole civilization will die tonight,” opting instead for a two-week ceasefire in the ongoing conflict.

For Haider, and the countless other Iranians residing in the U.S., this development was yet another instance of emotional upheaval, as they remain caught in a perpetual state of uncertainty about Iran’s future and the safety of their loved ones still living there.

The intense discourse surrounding the conflict has permeated the thoughts of many, often hindering their ability to concentrate on work or other aspects of life. While some have taken to the streets to protest the war, others remain quietly concerned, closely monitoring the unfolding situation and pondering what lies ahead.

Among the voices calling for peace, Haider joined a protest in Austin, Texas, on Wednesday, advocating for an end to the hostilities. Similar demonstrations took place in major cities including New York, Boston, Chicago, and Los Angeles, as communities rallied together in pursuit of peace.

Aside from speaking out against the war, Haider thinks that mobilizing will create “the kind of pressure that makes it harder for Trump to swing back to this aggressive posturing.”

“It’s a huge country,” she said of Iran. “Trump is not going to ever be able to defeat it or wipe it out, but it is possible to do damage. It is possible to do something that affects millions of people, millions of lives.”

Worries for family members back home

Haider, a municipal planner and an organizer with the Austin for Palestine Coalition, said hearing Trump offer such an ultimatum was frightening.

She does not support regime change, saying that was something for the Iranian people to settle, not the United States. Still, she wanted to speak out even though she came to the U.S. by way of Pakistan with her parents when she was young. She has memories of the neighborhood bakeries and the juice shops she used to visit with her mother and their neighbors.

Iranian-American Sheila Amir said that Trump’s social media posts made her fearful on multiple levels.

Her first concern was for her Iranian relatives. She has not been able to confirm that they’re OK in the past week amid an internet blackout that has blanketed the country.

But the North Carolina-based writer said she also was concerned that an escalation in the war could put her U.S. relatives who are in the military at risk. Their duty, she said, is to “serve and protect the United States of America,” not to destroy the people of Iran.

Complex feelings for those who support the war

Even those who are supportive of U.S. attacks that directly weaken the Iranian government are struggling to reckon with the most recent threats against civilians.

In recent weeks, Roya Rastegar has had many difficult conversations with her family about the conflict. Rastegar and her wife are both Iranian-American. Rastegar said people in her family have been killed by the Iranian government in the decades since the Islamic Republic took power, and the majority of her wife’s family is still in the country.

Rastegar, a filmmaker and cofounder of a pro-democracy nonprofit called the Iranian Diaspora Collective, said the frequent reversals have made it more difficult to explain the conflict to their children.

“It’s very hard to hold on to the idea that we do not know what’s going to happen,” she said.

Rastegar said that the war has presented an impossible moral dilemma. She is deeply concerned that intensified attacks on Iran could cause even more harm to civilians. But she also believes that de-escalating the war without dismantling the Islamic Republic will pose the greatest risk to Iranians inside the country, who would continue to face severe and deadly repression.

“It’s really nauseating to just think about my people as being stuck between a regime that’s still killing them and an administration — the U.S. — that is issuing these kinds of threats,” Rastegar said.

Australia’s Unique Celebration of Orthodox Easter: Discover the Traditions

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In Brief

  • Orthodox Easter will be held on Sunday 12 April.
  • Orthodox Christians from around the world will commemorate the death and resurrection of Jesus Christ.

While Australians recently delighted in their Easter long weekend, a significant portion of the nation is gearing up for their own distinct Easter festivities that are just around the corner.

For many, this upcoming celebration is Orthodox Easter, or Pascha, a significant event that commemorates the resurrection of Jesus Christ. It’s a time to honor the transformation from death to life, embodying profound spiritual renewal.

The journey toward Pascha is deeply rooted in tradition for the approximately 230 million Orthodox Christians worldwide. This pivotal moment in the church calendar is preceded by Great Lent, a period dedicated to fasting and prayer, which spiritually prepares communities for the sacred day.

The observance began with Palm Sunday on April 5th, according to the Orthodox calendar, ushering in Holy Week. This week is filled with solemn ceremonies leading up to Pascha, celebrated on Sunday, April 12th.

In many communities, the joyous commemorations extend into Easter Monday, allowing for continued reflection and celebration.

Countries that recognise Orthodox Easter Sunday as a public holiday include Bulgaria, Cyprus, Georgia, Greece, Lebanon, Moldova, Montenegro, North Macedonia, Romania, Russia, Serbia, and Ukraine.

In Australia, diaspora communities from these countries, as well as some African countries including Eritrea and Ethiopia, are expected to observe the light-filled holiday.

How is the date of Orthodox Easter determined?

Debate around Easter can be traced to 325 AD, when the Council of Nicaea (the first council of the Christian church) met in ancient Nicaea (now İznik, Türkiye) to resolve the early controversy between sections of the church on when Easter should be held.

It was decided that Easter should be held on the first Sunday after the full moon that occurs on or after the spring equinox.

While most Orthodox and Eastern Catholic Christians still follow this rule, the differing dates of Easter are dependent upon which calendar is used.

In the fourth century, all Christians abided by the Julian calendar, which was established by Julius Caesar in 45 BC and is based on Earth’s journey around the sun.

Although Catholic and Eastern Orthodox churches separated in 1054, Christians around the world continued to observe Easter on the same date.

A priest blesses willow branches outside of a church as the congregation gather outside holding willow branches.
A priest blesses willow branches outside St Michael’s Golden-Domed Cathedral as Orthodox Christians and Greek Catholics celebrate Palm Sunday in Kyiv, Ukraine. Source: SIPA USA / Volodymyr Tarasov / Ukrinform

Why does the Orthodox Church celebrate Easter on a different date?

In 1582, Pope Gregory XIII established the Gregorian calendar to correct inaccuracies in the Julian calendar. This new calendar included the addition of leap years, which was used to resolve an 11-minute miscalculation that caused seasons to become out of sync, pushing Easter further away from the spring equinox.

When the Gregorian calendar was implemented in the Catholic church, only Western churches aligned with the Pope initially made the change. It took more than 170 years for Protestant churches to start aligning with the new date, with most adopting it by around 1845.

Another reason for the different dates is that Orthodox Easter must occur after Jewish Passover to reflect the historical timeline of events described in the New Testament. This rule can further shift the date, sometimes placing Orthodox Easter one to five weeks later than Western Easter.

What is the lead-up to Orthodox Easter?

The journey to Orthodox Easter begins with Great Lent, a 40-day period of fasting, reflection and repentance. During this time, many avoid meat and dairy, choosing to instead focus on plant-based foods.

The final week, known as Holy Week, is especially significant as each day commemorates events leading up to the crucifixion and resurrection of Jesus with churches holding frequent services, often in the evenings.

One of the most important moments occurs on Holy Saturday night, when communities gather in darkened churches and hold candles. At midnight, the priest announces the resurrection, and the flame is shared among the congregation to symbolise the spreading of light.

A crowd of people holding lit candles gather outside in the night for Orthodox Easter celebrations.
Orthodox Christians hold candles in the night as they celebrate the resurrection of Jesus Christ in North Macedonia. Source: EPA / Georgi Licovski

How is it celebrated?

Rich in cultural and religious traditions, there are several practices which are shared during celebrations. However, this can vary depending on the country and their communities.

Decorated eggs, which are dyed red and boiled to symbolise the resurrection of Jesus Christ, is a well-known practice. In many cultures, people play a game where they tap the eggs against each other, signifying breaking the tomb and the victory over death. The last egg to remain uncracked is said to bring good luck for the coming year.

Food is central to the celebration, particularly lamb, which is roasted and shared with family after the fasting period ends. Easter bread is also common, usually rich and sweet in flavour, and dependent on the culture.

It is also common for Orthodox Christians to greet each other with a Paschal greeting, which begins with “Christ is Risen” and is responded to with “Truly, He is Risen”. The phrase in Greek is ‘Christos Anesti’, and is the title of an Orthodox Easter hymn sung in celebration of the resurrection.

Whether marked with solemn reflection or joyful activities, Orthodox Easter continues to be a vibrant part of the global and Australian cultural landscape.


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Lambrini Girls Withdraws from Coachella Lineup Following Serious Brain Injury

The energetic punk band, Lambrini Girls, has announced their unfortunate withdrawal from the 2026 Coachella lineup.

This decision comes after the band’s lead vocalist, Phoebe Lunny, sustained a serious injury—a fractured neck paired with an acute brain injury. The disappointing news was shared with fans in an emotional Instagram post on April 8.

“We are absolutely devastated, guys,” Phoebe expressed, addressing the band’s followers. The singer, who performs alongside Selin Macieira-Bosgelmez, conveyed their eagerness to participate in the famed festival, stating, “We want to be there so badly.”

Despite her determination, Phoebe acknowledged the severity of her condition. “If it was just a broken leg, I’d pull a Dave Grohl,” she remarked, referencing the iconic moment when the Foo Fighters frontman delivered a performance from a chair after breaking his fibula in 2015. “However, this isn’t something we can take lightly, and we are truly saddened by it.”

Recognizing the gravity of her neck and brain injuries, Phoebe concluded, “Our hands are tied for now.”

As for how they sustained the injury? Phoebe explained that she fractured her neck while in Australia and the injury was misdiagnosed, prompting her to seek “late treatment.”

“Doctors orders are I can’t fly or perform for 6 weeks,” the U.K.-based musician shared. “But I’m lucky and expect a speedy recovery thank f–k lol.”

 

Coast Guard’s Easter Triumph: $34M Cocaine Haul Seized from Suspected Narco-Terrorist Vessel

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On Easter Sunday, the U.S. Coast Guard executed a significant drug bust, confiscating over 4,500 pounds of cocaine from a vessel they suspect to be involved in narco-terrorism. The street value of this seizure is estimated to be nearly $34 million, according to the Department of Homeland Security (DHS).

The operation began when a maritime patrol aircraft spotted the crew of the suspicious craft discarding contraband into the ocean. This prompted the Coast Guard cutter Escanaba to spring into action off the coast of Manta, Ecuador.

In response, the Coast Guard deployed an MH-65 Dolphin helicopter aircrew to investigate further. The Escanaba’s crew also launched a cutter pursuit boat, successfully retrieving more than 4,510 pounds of cocaine from the sea.

The operation highlights the ongoing efforts of the Coast Guard to intercept vessels linked to narco-terrorism and prevent illegal drugs from reaching U.S. shores. The seizure not only reflects the Coast Guard’s vigilance but also underscores the continuous battle against drug trafficking in the Eastern Pacific.

Coast Guard crews intercepted a suspected narco-terrorist vessel

Coast Guard crews intercepted a suspected narco-terrorist vessel and seized thousands of pounds of cocaine, officials said. (Department of Homeland Security)

DHS Secretary Markwayne Mullin said the recovery was part of Operation Pacific Viper, a Coast Guard counter-drug operation launched in August 2025 in the Eastern Pacific.

“Operation Pacific Viper plays a central part of President Trump’s fight against the cartels at sea, cutting off their ability to make money by trafficking their poison into our country,” Mullin said in a statement. “This operation has already seized over 215,000 pounds of cocaine and has arrested over 160 suspected narco-traffickers.”

U.S. Coast Guard crews display seized cocaine

U.S. Coast Guard crews display seized cocaine following a counter-drug operation in the Eastern Pacific, officials said. (Department of Homeland Security)

He added, “The brave men and women of the Coast Guard are saving American lives by keeping these deadly drugs out of our communities and off our streets.”

contraband floating in Eastern Pacific

The U.S. Coast Guard seized more than 4,500 pounds of cocaine from a suspected narco-terrorist vessel in the Eastern Pacific, officials said. (Department of Homeland Security)

DHS said the Coast Guard’s efforts to disrupt drug trafficking in the Eastern Pacific are a key part of the Trump administration’s initiative to combat narco-terrorism and dismantle transnational criminal organizations.

Through Operation Pacific Viper, the Coast Guard has seized more than 215,000 pounds of cocaine and apprehended more than 160 suspected narco-traffickers, according to DHS.

U.S. Coast Guard Cutter Escanaba

The U.S. Coast Guard seized cocaine valued at nearly $34 million during an operation in the Eastern Pacific, officials said. (U.S. Coast Guard)

According to DHS, the operation included the Coast Guard’s largest drug seizure in its history, when it recovered more than 76,000 pounds of illegal drugs in August 2025, valued at $473 million. The total reflects multiple interdictions combined into a single offload.

The Coast Guard also seized nearly 50,000 pounds of illicit drugs in November 2025, valued at $362 million — one of the largest totals attributed to a Coast Guard cutter from multiple interdictions, according to DHS.

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Texas Man Claiming to Be ‘Warlock Prophet’ Arrested in Pastor Assassination Plot

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A man reportedly declared himself as a “prophet called Warlock” at a Texas church before allegedly trying to draw a gun from his waistband with the intent to harm the pastor.

Emmanuel Ashono Mbwavi, 25, is now charged with aggravated assault with a deadly weapon, two counts of illegal weapon possession in a public venue, and resisting arrest. This follows an incident on March 15 at Houston’s Eden Church, where a security guard managed to subdue him, according to a complaint referenced by Oxygen.

The Houston Police Department spokesperson informed Oxygen that Mbwavi had visited the church earlier that day but was asked to leave by church security. Undeterred, he re-entered through a different door and allegedly attempted to extract a firearm from his pocket while approaching a church staff member.

Emmanuel Mbwavi Allegedly Had Note Saying He Planned to “Kill” the Pastor

Prior to this alleged event, church security guard Fernando Romo observed Mbwavi trailing Pastor Jared Darby into the restroom, noting that Mbwavi entered and exited the restroom three times while Darby was inside, as stated in the complaint.

Earlier in the day, Pastor Darby had notified security about Mbwavi’s presence, recognizing him as the individual who had reportedly visited the church two months prior, distributing “disturbing flyers,” according to authorities.

Prosecutors alleged in the court documents that Pastor Abraham Guajardo also spotted Mbwavi—who was carrying a black backpack—inside the church and went to speak with him, asking the 25-year-old what “business” he had at the church and describing him as being “disengaged and anxious” during the conversation. 

Meanwhile, Romo stood nearby observing their activity.

As the two men were talking, Romo saw Mbwavi “attempting to pull the pistol from his pant pocket, but the hammer of the pistol snagged on the pant material,” he told authorities according to the complaint. Prosecutors said Guajardo “froze in fear” and thought he was going to die.

Believing Mbwavi planned to shoot Guajardo and other church members, Romo tackled Mbwavi to the ground, noticing that Mbwavi was also holding his cell phone in his left hand and seemed to be pressing the screen, Romo told investigators.

“While on the ground, the Defendant verbally counted down causing Complainant Romo to believe that he would detonate a bomb when he reached zero,” the complaint read. “The defendant also shouted ‘I’m going to kill Jared, who is a fake prophet. I am a prophet called Warlock.’” 

During the scuffle, Mbwavi allegedly dropped the pistol and Romo was able to grab his phone, at which point Romo saw that Mbwavi actually had the Notes app open on the device.

They discovered a memo inside the app that said “Kill Jared Darby in the downstairs restroom with bag in hand,” along with specific information about Darby’s vehicle and license plate number, according to the court records.

Along with the loaded .22 caliber revolver, prosecutors said Mbwavi was also carrying 100 live rounds in his backpack.

According to the complaint, “Complainant Guajardo believes Complainant Romo’s quick actions saved his life and the lives of other church members.”

The Houston Police spokesperson told Oxygen that the church’s security team was able to detain Mbwavi until police could arrive to make the arrest. 

Mbwavi—who is listed as “homeless” in court records reviewed by Oxygen—is currently being held on a $50,000 bond. Oxygen reached out his appointed defense attorney Tim Ballengee, but did not receive an immediate response.

Boyfriend Convicted in Death of Toddler; Daycare Workers Failed to Report Warning Signs, Jury Finds

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Inset: Sarai Brooks. Background: The Washington state apartment where Sarai Brooks died after being abused by her mom’s boyfriend (KING).

A toddler from Washington state arrived at her day care bearing disturbing signs of abuse—black eyes, bite marks, and burns—which pointed to ongoing mistreatment by her mother’s boyfriend. However, the day care staff failed to report these signs, as mandated by law, according to a local jury’s findings this week. Tragically, the child later succumbed to the abuse.

“What makes this case especially heartbreaking is how easily it could have been prevented,” remarked civil attorney Ray Dearie regarding the 2022 death of Sarai Brooks, who suffered at the hands of her mother’s boyfriend, Augustino Maile. Maile is now serving a 16-year sentence for his crimes.

Both Maile and the child’s mother, Jharmaine Baker, faced charges related to the abuse and death of the 2-year-old. In June 2023, Maile admitted to manslaughter and second-degree assault, having also harmed Sarai’s two brothers. Baker, on the other hand, acknowledged her guilt for first-degree criminal mistreatment and second-degree assault of a child.

The lawsuit, initiated by Sarai’s estate in December 2024 against the Washington State Department of Children, Youth and Families (DCYF) and Love and Laughter Learning Centers, accused these organizations and a Puyallup day care of neglecting obvious signs of abuse. The lawsuit claimed that their inaction failed to prevent Sarai’s tragic death, as per a press release by the Dearie Law Group.

This week, a jury in Pierce County delivered a $130 million verdict after a five-week trial, identifying “systemic failures” within both the child welfare system and the day care as pivotal in Sarai’s death. The press release from the Dearie Law Group noted that the jury divided the responsibility for the tragedy between the State of Washington and the day care center.

Her estate’s complaint, which was obtained by Law&Crime, says employees at the School Kids Clubhouse day care that Sarai attended “did not report” her injuries to law enforcement, despite being “mandatory reporters under Washington law.”

“All it took to save this child’s life was for one person to do their job: a call to a social worker, a report from a mandated reporter, or any attempt at follow-up by the state. Any one of those actions could have saved Sarai’s life,” Dearie blasted.

After he pleaded guilty to killing Sarai and abusing her brothers, Maile claimed at his sentencing that Sarai’s death was an accident. The judge overseeing his case called it “torture,” according to The News Tribune.

“If I could give you more time, I would,” Pierce County Superior Court Judge Angelica Williams told Maile during the sentencing.

Prosecutors said Maile’s abuse included biting the children repeatedly to the point where marks were left on their bodies; burning them; breaking their bones; and beating them. The autopsy performed on Sarai found bruises on her face, arms, thigh, hands, buttocks, feet, and behind her ears. She also had a possible hemorrhage on her spinal cord, according to the Tribune.

“In or about April 2021, Seattle Children’s Hospital employees, agents, or ostensible agents informed DCYF that Sarai J. Brooks had scars, burn marks, bite marks, and other injuries that were consistent with non-accidental injuries,” her estate’s legal complaint says. “Baker had been in a relationship and/or living with Augustino Maile for approximately two and a half years, and that Jharmaine Baker was allowing Augustino Maile to regularly abuse Sarai.”

Pierce County authorities were called to the couple’s home on March 11, 2022, where they found Sarai with “blue lips” and unconscious. She was foaming from her mouth and “bloody paper towels, bloody bed sheets, and fecal and urine-stained bedding were found at the scene,” per the complaint.

An investigation was conducted and law enforcement learned that a restraining order had been issued in 2021 barring Maile from having contact with Baker’s children, including Sarai. “Pierce County law enforcement conducted an investigation and found, among other things, that Augustino Maile had consistently been violating the restraining order … based on evidence easily gathered at the scene,” the complaint says.

The Pierce County medical examiner determined that Sarai’s injuries “were indicative of repeated, prolonged abuse” and concluded that her cause of death was blunt force trauma to her head, per the complaint.

Maile was originally charged with homicide by abuse and two counts of second-degree murder, but those charges were dismissed and reduced to manslaughter as part of the plea deal he received. Sarai’s father, Jalen Brooks, spoke at Maile’s sentencing.

“She was 2 years old,” Brooks exclaimed, before standing in silence for nearly a minute before the judge. “I just don’t know what makes a person, a grown man at that, beat a 2 year old. Still trying to figure that out.”

The civil verdict handed down this week is the “largest of its type in Washington state history,” according to the Dearie Law Group.

“This verdict gives Sarai a voice,” Dearie said. “Sarai did not have a voice while this was happening to her. This jury made sure she has one now and made clear that when institutions fail children like this, there must be accountability.”

Boost Core Strength After 60: 5 Chair Exercises That Outshine Floor Workouts

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Explore exercises that bolster your core strength without the need to hit the floor.

For those over 50, chair exercises offer an effective and convenient way to maintain fitness and independence. This form of exercise enhances muscle strength and flexibility while ensuring safety, allowing you to stay active as you age. Regular physical activity is crucial for maintaining strength and overall health. The Centers for Disease Control and Prevention (CDC) advises older adults to engage in 150 minutes of moderate exercise or 75 minutes of more vigorous activity weekly. Furthermore, individuals aged 65 and older should incorporate a combination of muscle-strengthening, aerobic, and balance exercises into their routine each week.

Were you aware that a sedentary lifestyle heightens the risk of cardiovascular disease (CVD) and other health issues? Studies indicate that older adults with CVD spend over 75% of their waking hours in inactivity.

Chair exercises offer a practical solution to incorporate essential physical activity into your routine while focusing on strengthening your core, which is crucial for balance and stability. A robust core can significantly reduce the risk of falls and related injuries.

Chair exercises are the perfect solution to getting a much needed dose of exercise while increasing your core strength, which is vital for stability and balance. A strong core can help you avoid falls and injuries.

To get you started with some healthy activity, we spoke with an expert who shares five chair exercises to add to your routine. They’ll help to build core strength faster than floor workouts after 60—and you don’t even have to leave your home.

Why Building and Maintaining Core Strength Is Important for Older Adults

breathing outside - zen middle aged yoga woman looking up and raising her arms up,practicing meditation for freedom over summer blue sky,low angle view
Shutterstock

Your core isn’t only about your abs—it’s everything around your midsection, including your hips, lower back, and deep stabilizing muscles, says Dr. Gbolahan Okubadejo, Board Certified Spinal Surgeon at The Institute for Comprehensive Spine Care.

“After 60, these muscles weaken faster than most people realize, and the effects show up in ways that don’t obviously look like a ‘core problem,’” Dr. Okubadejo explains. ” When your core is weak, your body can’t hold itself upright properly, so other joints such as knees, hips, ankles, end up compensating and taking more stress. Balance gets worse, too, because your core is constantly making tiny adjustments to keep you steady, even just while standing still. Simple daily things like getting out of bed, carrying groceries, or bending to pick something up become harder and riskier without that underlying strength. Falls are also much more likely when the core is weak, and for adults over 60, a bad fall can completely change someone’s quality of life. The good news is the core responds to training at any age, even 10 minutes a day of the right exercises makes a real difference within weeks.”

That’s where these chair exercises come into play. They can help build strength in the transverse abdominis, glutes, and even pelvic floor.

“The pelvic floor works together with the deep abs and spine muscles as a unit, and weakness there affects balance and control more than most people expect,” Dr. Okubadejo points out. “Prioritizing these muscles over surface muscles like the six-pack abs gives older adults functional strength that actually shows up in real life, not just in the gym.”

Seated Belly Breathing

 

  1. Begin sitting tall on a sturdy chair.
  2. Place one hand on your chest and the other on your low belly.
  3. Breathe in.
  4. Exhale hard, pulling your belly button in toward your spine.
  5. Hold for 5 seconds before releasing.
  6. Perform 3 sets of 10 reps.

Seated Trunk Rotation

  1. Begin sitting tall with your arms crossed in front of your chest.
  2. Rotate slowly from one side to the other, as far as you’re comfortably able to.
  3. Perform 3 sets of 12 reps on each side.

Chair Dead Bug

  1. Begin sitting tall on a sturdy chair.
  2. Lift one knee up while keeping your core braced.
  3. Slowly lower.
  4. Perform 3 sets of 10 reps on each leg.

Seated Hip Hinge

  1. Begin sitting tall at the edge of a sturdy chair.
  2. Hinge forward at the hips, maintaining a flat back.
  3. Push yourself back upright through the glutes.
  4. Perform 3 sets of 12 reps.

Supported Plank

  1. Begin sitting tall, leaning into the chair’s back with straight arms.
  2. Brace your entire core.
  3. Hold the position.
  4. Perform 3 sets of 20-second holds.

Former Aide Reveals Trump’s Ongoing Threat to Withdraw from NATO: A Renewed Concern for Global Security

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Donald Trump’s former national security adviser has warned the US president’s threat to withdraw from NATO remains on his agenda, despite the alliance pledging to help reopen the Strait of Hormuz.

John Bolton, former national security adviser, commented following President Trump’s much-anticipated meeting at the White House with NATO Secretary-General Mark Rutte.

In recent weeks, President Trump has criticized NATO allies for not backing the United States in its military endeavors against Iran.

John Bolton, right was US national security adviser during Donald Trump’s first administration. (AP Photo/Evan Vucci, File) (AP)

During an interview on Today, Bolton was questioned about the possibility of Trump deciding to withdraw the United States from NATO.

Bolton responded, saying that “it’s possible” and highlighted that there is “always a risk” of the U.S., the world’s most powerful military force, leaving the alliance under Trump’s leadership.

Bolton has previously suggested that Trump might consider pulling American troops from NATO missions stationed in Europe.

Bolton has previously said Trump may withdraw American troops from NATO missions in Europe.

NATO, formally known as the North Atlantic Treaty Organisation, was established in 1949 with 12 core member countries, including the US, Canada, the UK, France and Denmark, and has since expanded to 32 members.

Trump has repeatedly raised concerns with NATO since his first term as president, criticising other alliance countries as free loaders too reliant on the massive American defence budget.

But pulling the US from NATO is not so simple for any American president.

Under a law passed in 2023 such a move would require approval from Congress, where many members are diehard supporters of the defence pact.

NATO Secretary General Mark Rutte speaks at the Ronald Reagan Institute on Thursday, April 9, in Washington after meeting President Donald Trump. (AP Photo/Manuel Balce Ceneta) (AP)

In the weeks leading up to yesterday’s meeting, Trump described NATO as a “paper tiger” for its unwillingness to join the Iran war, or permit US forces the use of their bases.

He continued his criticism after holding behind-closed-door discussions with Rutte yesterday.

“NATO WASN’T THERE WHEN WE NEEDED THEM, AND THEY WON’T BE THERE IF WE NEED THEM AGAIN,” Trump wrote on Truth Social.

Two European diplomats familiar with their discussion told CNN, the US president pushed for urgent concrete measures from NATO members to help secure the Strait of Hormuz.

One fifth of the world’s oil shipments go through the waterway.

Rutte, speaking after his White House visit, said Trump was “clearly disappointed” that the US’ allies had not joined the Iran conflict.

He described their talks as a “very frank, very open” discussion between “two good friends”.

But the NATO chief also said 34 nations, including Australia, were now building an international coalition to reopen the strait.

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