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Revitalize Shoulder Strength After 55: Top 5 Dumbbell Exercises That Outperform Heavy Lifting

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As the years go by, it’s common for shoulder strength to diminish without much notice, especially among those over the age of 55. Many individuals begin to realize this change when routine activities, such as reaching for something overhead, lifting grocery bags, or carrying handbags, start to feel more challenging. This decline is usually not due to a lack of trying. In my experience as a trainer working with people in their 50s and 60s, I’ve observed that many tend to engage in shoulder exercises that are either overly heavy or misdirected, hindering effective muscle rebuilding.

Traditional gym exercises often rely on momentum or engage muscle groups surrounding the shoulders, rather than focusing directly on the shoulder muscles. This is why incorporating controlled dumbbell exercises can lead to more significant improvements. Dumbbells allow each shoulder to work independently, which activates the stabilizing muscles and strengthens the deltoids, rotator cuff, and upper back.

Dumbbell training also offers the benefit of enhanced joint control. By performing slow and deliberate movements, individuals can strengthen their shoulders while minimizing unnecessary strain. Many clients have found renewed confidence in their upper-body strength by concentrating on precise, controlled repetitions rather than simply attempting to lift heavier weights.

Large gym lifts sometimes emphasize momentum or surrounding muscle groups rather than the shoulder muscles themselves. That’s why controlled dumbbell exercises frequently produce better results. With dumbbells, each shoulder works independently, forcing the stabilizing muscles to engage while strengthening the deltoids, rotator cuff, and upper back.

Another advantage of dumbbell training involves joint control. When movements stay slow and deliberate, the shoulders strengthen without unnecessary strain. Many of my clients regain confidence in their upper-body strength once they begin focusing on controlled repetitions instead of simply lifting heavier weights.

The following exercises strengthen the shoulders from multiple angles, helping rebuild stability, mobility, and muscular endurance. Move slowly, maintain good posture, and focus on squeezing the working muscles during each repetition. With consistent practice, these movements help restore the strength needed for everyday upper-body tasks.

Dumbbell Shoulder Press

 

The shoulder press remains one of the most effective exercises for rebuilding overhead strength. I often introduce this movement early because it strengthens the front and middle portions of the shoulders while also activating the upper back and core for stability.

Many clients notice that everyday tasks like reaching into cabinets or placing objects on shelves feel easier once the overhead pressing muscles regain strength. Performing the movement slowly ensures the shoulders carry the workload rather than the lower back.

How to Do It

  • Stand or sit with a dumbbell in each hand
  • Hold weights at shoulder height
  • Press the dumbbells overhead slowly
  • Lower them back with control
  • Repeat steadily.

Dumbbell Lateral Raises

Lateral raises strengthen the middle portion of the shoulder muscles, which help lift the arms outward and stabilize the shoulder joint. I frequently add this exercise to shoulder routines because it improves both strength and joint control.

Many adults over 55 develop weakness in this area, which can lead to shoulder fatigue during everyday activities. Strengthening the side deltoids restores balance across the shoulder joint and improves overall arm movement.

How to Do It

  • Stand tall holding dumbbells at your sides
  • Lift both arms outward to shoulder height
  • Keep elbows slightly bent
  • Lower the weights slowly
  • Repeat with control.

Dumbbell Front Raises

Front raises strengthen the front portion of the shoulders, which plays a major role in lifting and carrying objects. I often recommend this movement for clients who feel weakness when raising their arms in front of the body.

Performing the exercise with slow, controlled movement keeps the shoulders engaged throughout the lift. Over time, this helps rebuild strength in the muscles responsible for forward arm movement.

How to Do It

  • Stand tall with dumbbells in front of your thighs
  • Lift both arms forward to shoulder height
  • Keep your core tight
  • Lower the weights slowly
  • Repeat steadily.

Dumbbell Reverse Fly

 

The reverse fly targets the rear portion of the shoulders and upper back, areas that often weaken due to prolonged sitting and poor posture. I regularly include this exercise in shoulder programs because it restores balance across the shoulder joint.

Strengthening the rear deltoids helps pull the shoulders back into better alignment. Many clients notice improved posture and reduced shoulder discomfort once these muscles regain strength.

How to Do It

  • Hold dumbbells while bending slightly at the hips
  • Let arms hang toward the floor
  • Lift the weights outward to the sides
  • Squeeze shoulder blades together
  • Lower slowly.

Dumbbell Upright Rows

Upright rows strengthen the shoulders while also engaging the upper trapezius muscles of the upper back. This movement helps improve shoulder stability and upper-body pulling strength.

I often finish shoulder workouts with upright rows because they reinforce coordination between the shoulders and upper back. When performed with controlled motion, the exercise strengthens the muscles that support lifting and carrying tasks.

How to Do It

  • Stand tall holding dumbbells in front of your thighs
  • Pull the weights upward toward your chest
  • Keep elbows higher than the wrists
  • Lower the weights slowly
  • Repeat steadily.

Cuba on Alert: Carlos Fernández de Cossío Reveals Preparedness for Potential Military Threats

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Cuba is on alert for potential U.S. military action, despite recent indications from the Trump administration that an invasion is not on the agenda, according to Cuban Deputy Foreign Minister Carlos Fernández de Cossío. He made the comments during an appearance on NBC News’ “Meet the Press” on Sunday.

“Our military forces are consistently prepared, and they are currently focusing on the potential threat of military aggression,” Fernández de Cossío stated in the televised interview. “Given the global climate, it would be naive for us not to take these precautions.”

While emphasizing Cuba’s readiness, he expressed hope that conflict could be avoided. “We sincerely hope that such an event does not transpire. There is no apparent reason or justification for the United States to initiate military action against Cuba, a neighboring country,” he continued.

Firmly addressing the notion of regime change, Fernández de Cossío asserted that Cuba is resolutely opposed to any attempts by President Donald Trump’s administration to instigate such efforts. (Photo by Adalberto Roque/AFP via Getty Images)

Cuban Vice Foreign Minister Carlos Fernandez de Cossio points and speaks to the media

Deputy Foreign Minister Carlos Fernandez de Cossio said Cuba “absolutely” will stand firm against regime change at the hands of President Donald Trump. (Adaberto Roque/AFP via Getty Images)

The Cuban official’s remarks come just days after President Donald Trump said it would be “a big honor” to be the president that has the “honor of taking Cuba.”

“Taking Cuba in some form, yeah, taking Cuba – I mean, whether I free it, take it: I think I can do anything I want with it, you want to know the truth,” Trump said, despite the fact Secretary of State Marco Rubio stressed diplomacy with the failing regime over any talk of an invasion as Trump’s statement might suggest.

“They’re in a lot of trouble, and the people in charge, they don’t know how to fix it,” Rubio said this week. “So they have to get new people in charge.”

President Donald Trump and Secretary of State Marco Rubio

Secretary of State Marco Rubio and President Donald Trump have both expressed repeated hope that Cuba would be freed from its long-standing dictatorship. (AP Photo/Evan Vucci)

But Fernández de Cossío said Cuba is “absolutely” opposed to regime change, signaling defiance of Trump and Rubio’s public statements and setting the stage for potential military action down the road.

“Our country has historically been ready to mobilize, as a nation as a whole, for military aggression,” he told NBC’s Kristen Welker. “We truly always see it as something far from us. We don’t believe it is something that is probable. But we would be naive if we do not prepare. That’s what I can tell you.”

Asked whether Cuba was bracing for the United States “to take it in some form,” Fernández de Cossío answered: “Truly, we don’t know what they’re talking about.”

“But I can tell you this: Cuba is a sovereign country and has the right to be a sovereign country and has the right to self-determination,” he added. “Cuba would not accept to become a vassal state or a dependent state from any other country or any other superpower.”

Fernández de Cossío said Cuba was prepared to negotiate with Rubio despite the secretary of state’s long-standing criticism of the Cuban government.

“We are ready to negotiate with the person that the U.S. government, as a sovereign nation, designates as their spokesperson, as their lead negotiator, and we’re ready to negotiate with whoever is designated by the U.S. government,” he said. “They’re a sovereign nation. We don’t interfere with that.”

Throughout the interview, the Cuban diplomat cast Havana’s position as defensive, saying Cuba “has no quarrel with the United States” and wants “a respectful relationship,” while blaming the island’s worsening energy and economic crisis on U.S. pressure, including efforts to choke off fuel supplies. Recent reporting has documented Cuba’s deepening blackout crisis and the Trump administration’s increased efforts to isolate the government economically.

“What does ‘on its own’ mean when it’s being forced by the United States?” Fernández de Cossío said when asked about Trump’s claim that Cuba could collapse on its own. “It’s a very bizarre statement.”

His closing message to Trump was conciliatory, even as he warned that Cuba was preparing for the worst.

“Cuba has no quarrel with the United States,” Fernández de Cossío said. “We do have the need and the right to protect ourself. 

“But we are willing to sit down, we’re open for business, and we’re all being open to having a respectful relationship that I’m sure the majority of Americans would support, and I’m sure the president of the United States would support, if we could sit down and talk meaningfully about it.”

Habiba’s Luxe ‘Slay Queen’ Lifestyle: The Hidden Costs Behind the Glamour

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Catch South Africa’s Slay Queens on March 25 at 9:30 PM AEDT on SBS and SBS On Demand.

Note: This article contains references to sexual assault and trafficking.

In the heart of Sandton, Johannesburg’s most affluent district, Habiba Makgatho is preparing for what promises to be an eventful evening.

As she stands before the mirror, she carefully applies a set of false eyelashes, completing her look with a plush faux fur coat. Nearby, a designer handbag lies, ready for the night.

For Habiba, the evening’s mission is clear: she’s on the prowl.

Habiba calls herself a “slay queen” — slang for a young South African woman who openly seeks out wealthy older men to fund her luxury lifestyle. For Habiba, the men she dates are largely senior politicians.

“I’m young and beautiful. I’m dressed up and it feels like I have something that they want.”

For Habiba, that only means one thing: “Men, they want sex. Either you sell it or you give it for free.”

But she rejects the idea that slay queens are sex workers.

“There are many girls who are slay queens, but they are not selling their body,” she says.

Instead, she describes the arrangement like a social contract.

“You give them your fame, they give you money,” she explains.

In other words: everyone knows the deal.

Romance — and receipts

Across metropolitan cities like Johannesburg, the slay queen phenomenon has shaken up the dating scene. It’s been particularly elevated by social media, where glamorous young women post on Instagram and TikTok with designer handbags, luxury cars and expensive apartments. Often, they openly credit their wealthy older partners — known locally as “blessers” — for funding the lifestyle.

To their fans and followers, slay queens are unapologetic entrepreneurs simply leveraging their good looks to climb a social — and economic — ladder.

To their critics, they represent a new kind of transactional dating culture that has become a pain point for many South African bachelors.

Some have begun complaining that casual encounters with women are increasingly followed by the expectation of ‘mavuso’, a colloquial term referring to money given to a woman the morning after sex.

One married man, who spoke anonymously, says those expectations have made men vulnerable to scams and blackmail.

“If you’re going to go spend the night with a woman, automatically the next morning you must give her money,” he says.

“You’ll be forced to make that payment because failure to make it … [means] a rape case will be reported against you.”

He says he met a young woman in a club who seemed independent and successful, but after checking into a hotel together, he alleged he was drugged, and that she had used his fingerprint to transfer money out of his bank account.

“Slay queens are very, very dangerous,” he says. “It’s more like a virus.”

He also claimed slay queens will sometimes threaten to reveal a man’s infidelity.

“If they did not manage to rob you, they can do anything to extort money from you. ‘I’m going to tell the world about you’, or, ‘I’m going to tell your wife.’”

In Habiba’s experience, this system only exists because of mutual interest in the arrangement.

“It’s like an exchange,” she says. “They are all targeting each other.”

The promise of luxury

Habiba’s assets are a testament to why the lifestyle can be so alluring. She says one of her blessers even bought her an apartment.

In South Africa, where more than a third of the population lives below the poverty line, it’s an attractive prospect.

“You end up having a life that even a teacher in South Africa cannot afford, just because of your looks,” she says.

But while good looks can reel in a seemingly glamorous life, the “slay queen” lifestyle conceals a dangerous reality for some South African women and girls. The pursuit of transactional relationships, particularly for those living in poverty, can ultimately lead to a heightened risk of violence, abduction and trafficking.

South Africa remains one of the most dangerous places in the world to be a woman, with more than one in three women having experienced physical and/or sexual violence in their lifetime, according to 2024 data published by South Africa’s Human Sciences Research Council.

The latest national police statistics show an average of 115 rapes were reported each day in 2024/25.

The girls who disappear

Leonardo Green spends his days searching for girls who disappear.

He runs the National Neighbourhood Watch and Missing Persons Unit, a volunteer group that works with police to track down missing women and girls.

A man wearing a blue polo shirt looks to his right. He has a neutral facial expression and a pair of blue sunglasses on top of his head.
Leonardo looks for women and girls who have been trafficked. Many cases he sees involve women being promised a better life. Credit: SBS Dateline

His team regularly scours abandoned buildings in neighbourhoods like Rosettenville, which has high gang activity.

Often, what results are horror stories of women tricked and trafficked, with little hope of rescue.

“This area is well known for child trafficking, human trafficking, sex slaves,” he says.

In one case, Green said he found 15 girls drugged and held in two rooms of a building.

For Green, a clear pattern has emerged. He says many of the cases he pursues start in the same place: with the promise of security and a better life.

“These girls were definitely taken advantage of and were probably promised something lucrative or something beautiful,” Green says.

Despite the potential dangers of those promises, many are still willing to take the risk to their lives for a better livelihood.

Escaping Winterveld

Habiba understands better than most why young women are tempted by that dream.

She grew up in Winterveld, a town originally created as a settlement during apartheid to host black residents who were forcibly removed from the city of Pretoria. Her mother and grandmother still live there, and are raising Habiba’s children. Habiba is the main provider for her family.

“This area — yuck — there is no hope,” she says of her childhood home.

Winterveld and its broader municipal area face an unemployment crisis — with more than a third of residents without work — so for Habiba and others like her, relationships with wealthy men offered a pathway out.

But that escape has come at a cost.

“I experience a lot of emotional, physical and financial abuse,” she says.

The cost of the slay queen dream

Despite the risks, Habiba continues to promote the lifestyle online and through a podcast. She also now connects other young women with wealthy older men.

For many followers, the appeal is obvious: a chance to escape poverty and access the wealth displayed across social media. But the reality can be devastating.

One aspiring slay queen featured on Habiba’s podcast, Thebiso, says she was just 16 when she began meeting older men.

A woman in a red dress sits on a couch in a living room with one leg crossed over the other. To her left is a young woman in a t shirt and jeans, and to her right is a young woman in a blue dress. In front of them is a tripod with a microphone.
Thebiso (pictured left) contracted HIV from a man thirty years her senior. Credit: SBS Dateline

Not long after, she contracted HIV from a man more than thirty years older than her.

“I wanted to be seen just like other people,” she says quietly.

“But in the end I got diseases and I don’t have a life.”

If you or someone you know is impacted by sexual assault, call 1800RESPECT on 1800 737 732, text 0458 737 732, or visit 1800RESPECT.org.au. In an emergency, call 000.

Readers seeking support can ring Lifeline crisis support on 13 11 14 or text 0477 13 11 14, Suicide Call Back Service on 1300 659 467 and Kids Helpline on 1800 55 1800 (for young people aged 5 to 25). More information is available at beyondblue.org.au and lifeline.org.au.

Anyone seeking information or support relating to sexual abuse can contact Bravehearts on 1800 272 831 or Blue Knot on 1300 657 380.

Get Ready to Reclaim Your Sleep: Daylight Saving Time Ends in Australia

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As daylight saving time draws to a close next month, all but three states and territories will set their clocks back by one hour, offering an extra hour of sleep to many.

Here’s what you need to know ahead of the change.

End of daylight saving, dawn, Maroubra Beach.
Daylight saving is about to come to an end in most of Australia’s states and territories. (Thomas Wielecki)

On Sunday, April 5, at 3 a.m. Eastern Daylight Time (AEDT), daylight saving time officially ends.

This means clocks will be turned back from 3 a.m. to 2 a.m., providing millions of Australians with an additional hour of morning daylight.

While most smartphones are set to automatically adjust for the end of daylight saving time, some older models or non-smartphones may require manual updates to reflect the time change accurately.

Clocks will go back by one hour from 3am to 2am to give millions of Australians an extra hour of daylight in the morning.

Will my phone update automatically?

Most smartphones will automatically update their clocks when daylight saving time ends, but some older or ‘dumb’ phones may need to be updated manually.

Most microwaves and ovens that display the time will also have to be changed manually.

A young woman snooze an alarm on her phone in the morning
Most smartphones will update their internal clocks automatically when daylight saving ends. (Getty)

Do I lose an hour of sleep on Sunday, April 5?

Australians in all but three states and territories will actually gain an hour in the early morning on Sunday, April 5.

Enjoy the extra hour of sleep.

Which Australian states and territories change their clocks?

NSW, Victoria, South Australia, Tasmania, and the ACT all observe daylight saving time.

Queensland, Western Australia, and the Northern Territory do not.

Brisbane, Queensland
Queensland is one of just three states and territories that does not observe daylight saving time. (Getty)

Why do we have daylight saving time?

Daylight saving exists to ensure Australians in the southern states and territories can make the most of the daylight hours at different times of the year.

Clocks are moved forward in the warmer months to give people an extra hour of sunlight in the evening, when it’s balmy and mild.

As the weather cools down, the clocks are moved back for a little extra light in the mornings.

But not all states and territories opt in.

Queensland, WA and the NT never adopted daylight saving because the difference in daylight hours doesn’t vary as much across the seasons up north.

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Inside CNN: The Tension and Whispered Critiques Surrounding Kaitlan Collins

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After three decades of Vanity Fair’s legendary parties, known for their indulgence and dazzling opulence, the magazine’s new editor decided it was time for a change.

While the publication will continue to host its iconic post-Oscars celebration, inviting Hollywood’s elite to either toast victories or nurse losses, the editor has set a new rule: no journalists allowed.

According to insiders, this decision aims to make the event more exclusive, providing the true A-listers with a space to unwind without the scrutiny of watchful reporters. Consequently, media outlets like The New York Times, Associated Press, and The Hollywood Reporter were informed they wouldn’t be on the guest list this year.

This raises the question: why was CNN’s Kaitlan Collins in attendance? Moreover, what qualifies her for such a coveted spot?

Hailing from Alabama, the 33-year-old Collins made history in 2021 as CNN’s youngest chief White House correspondent, earning a reputation as a determined and trustworthy journalist.

‘When you go on CNN and give a report from the White House, people from all walks of life are listening to you to see what’s going on, and they’re counting on you to know what you’re talking about and to present it fairly,’ she told Forbes in February of that year. ‘I think that the best way to earn the respect of your colleagues – not just within your own team but within the entire White House press corps – is to be well-read on what’s going on and to have good reporting.’

But five years on, as she posed at the Vanity Fair party, her CNN colleagues were asking whether she really was still focused on her reporting. Perhaps, some snarked, Hollywood had turned her head.

‘When you become more well known as a red carpet influencer than a journalist, there’s a problem,’ one seasoned network executive told the Daily Mail, adding that she was becoming seen as ‘out of touch’ and chasing ‘red-carpet notoriety.’

‘When you become more well known as a red carpet influencer than a journalist, there’s a problem,’ one seasoned network executive told the Daily Mail. (Pictured: Collins posing for a photo at the Vanity Fair Oscars Party) 

Pictured: Collins and photographer Emilio Madrid at the 2026 Grammy Awards last month. An industry source suggested to the Daily Mail that Collins' success has gone to her head

Pictured: Collins and photographer Emilio Madrid at the 2026 Grammy Awards last month. An industry source suggested to the Daily Mail that Collins’ success has gone to her head

The source noted that Matthew Belloni, author of news website Puck’s influential media gossip column, had decreed Collins the new holder of ‘the Don Lemon crown of CNN-er who most enjoys flying to LA for parties.’

It was not, the source said, a compliment.

Lemon was ousted from CNN in April 2023 amid widespread discontent within the network at his seeming arrogance and starry ways.

‘His tenure at the network was plagued by ill-informed, opinion-laden commentary masquerading as journalism with spouts of drunken debauchery on full display during New Year’s Eve coverage,’ the source said of Lemon.

‘If I were Collins, I’d see this as a wakeup call and focus more on my day job and less on gallivanting around town.’

The signs, perhaps, have been there for a while.

In June 2025, CNN’s parent company, Warner Bros Discovery, announced that it was splitting into two separate companies: one focused on the HBO Max streaming service and Warner Bros studio, and the other comprised of CNN and other television networks.

The news was greeted with trepidation among staff at CNN, after a bruising start to the year: six percent of the workforce, around 200 people, were laid off in January 2025, Axios reported.

Yet at that precise moment, it emerged that Collins had splashed out on a Nantucket beach house, which Page Six reported was ‘very expensive.’ The average home price on the sought-after Massachusetts island was roughly $4.5 million as of May 2025, according to Realtor.com.

‘She just bought some bougie place and CNN people are grossed out that she paid so much,’ one disgruntled colleague told Page Six.

Don Lemon - Collins' former, fired, costar - and actress Keke Palmer at this year's NAACP Image Awards at Pasadena Civic Auditorium on February 28

Don Lemon – Collins’ former, fired, costar – and actress Keke Palmer at this year’s NAACP Image Awards at Pasadena Civic Auditorium on February 28

'If I were Collins, I'd see this as a wakeup call and focus more on my day job and less on galivanting around town,' the source said

‘If I were Collins, I’d see this as a wakeup call and focus more on my day job and less on galivanting around town,’ the source said

The source said Collins will certainly be party hopping again next month amid the White House Correspondents' Dinner weekend

The source said Collins will certainly be party hopping again next month amid the White House Correspondents’ Dinner weekend

Collins, instead of keeping a low profile, boasted about her new holiday home, describing herself in August 2025 as ‘The Influencer Driving Nantucket Crazy This Summer.’

The following month, Collins was in London, attending a political society wedding at the Palace of Westminster.

Striking in a large yellow hat and polka dot dress, Collins posed with the former UK ambassador to Washington, Dame Karen Pierce, and with the bride, Emily Benn – granddaughter of British political giant Tony Benn. It’s not clear how Collins knew Benn, a Labour party councillor, although Benn did spend time working at a bank in New York and at Harvard.

In the new year, Collins was again mingling with famous faces – this time at the Grammy Awards, held in Los Angeles.

And once again, CNN staffers were left wondering what she was doing there.

‘Seems Collins cares more about the perks of journalism,’ the source said – noting that she will certainly be party hopping again next month amid the White House Correspondents’ Dinner weekend.

Few could begrudge her that – after all, she is a near daily presence in the White House briefing room.

But, the source said, Collins’ penchant for parties was being noticed.

‘The all-about-me journalism is clearly in the DNA at CNN – and Collins is no exception,’ the source said.

‘When in doubt – go out. CNN is clearly in a tailspin so why not enjoy the notoriety while you can.’

Neither CNN nor Collins’ spokesperson at CNN responded to requests for comment.

San Francisco Judge Sentences Mary Fong Lau to Probation for Fatal West Portal Crash Killing Family of Four

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In a tragic incident that shook Northern California, an elderly driver responsible for the deaths of a family of four has been handed a sentence of probation, two years after the fatal crash. The courtroom in San Francisco was filled with a somber atmosphere as 80-year-old Mary Fong Lau faced her sentencing on Friday.

Lau, who pleaded no contest to the charges, was sentenced to six days in jail, which she has already served, alongside two years of probation and a requirement to complete 200 hours of community service. The decision was announced by the judge who took into consideration Lau’s advanced age and her previously clean record prior to the tragic event that occurred in San Francisco’s West Portal neighborhood.

The sentencing has stirred emotions, with District Attorney Brooke Jenkins expressing her dissatisfaction, particularly over the fact that Lau was not required to formally enter a guilty plea. Jenkins also voiced concerns about the possibility of Lau eventually being allowed to drive again, a prospect that raises questions about road safety and accountability.

The jail sentence is the number of days she’s already served — there will be no additional time.

District Attorney Brooke Jenkins expressed frustration that Lau was not required to enter a plea, and that she could one day drive again.

“This is not a crime that we believe was intentional conduct, and there are limitations of what she is able to do physically- but again, simply because you are elderly does not mean that there shouldn’t be sufficient accountability. That is what my office’s position remains to be. There has to be a form of accountability that actually gives this family a sense of justice that sends a message to other drivers on the road in San Francisco, said District Attorney Brooke Jenkins.

Lau’s attorney said she was remorseful.

“There are no good outcomes for such an immense tragedy. Everyone who came to court felt the pain that is present in the community and from these families and we feel it- too. Mrs. Lau feels the pain of this tragic loss. She has taken accountability by pleading no contest. Not requiring the district attorney’s office to do a preliminary hearing or to take the case to trial which would have taken years with an unknown outcome. She hopes that by entering a no contest plead it could begin a process of healing for these families,” said Seth Morris, Lau’s attorney.

Two years ago, this week the family of four was on their way to the San Francisco Zoo with their two young children when they were killed by Lau driving 70 miles an hour in the residential area of West Portal in San Francisco.

No car issues have been discovered that might have led to this crash. A witness on the scene said Lau told her she had hit the gas instead of the brakes. Aside from the criminal case, there are two civil cases against Lau where it was discovered she had transferred her assets during this process.

“She doesn’t have home detention- she doesn’t have any restriction of her freedom. She just has to ask permission to maybe travel out of state, it’s minimal in the consequences. They asked her for 200 hours of community service that rounds up to about five weeks. Five weeks of undefined community service which could mean whatever. We don’t know what for- taking four lives. That is what we have and that is just not fair. That is not justice and doesn’t give anything to the family to make them feel that they were heard,” said Jim Quadra, victims family attorney in the civil case against Lau.

As part of the sentence, Lau will not be allowed to drive for three years but is allowed to renew her license after that period.

Her attorney said she did not intend to drive again.

This was also the first time she looked at the family and said she was sorry.

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Iowa Stuns Defending Champs Florida with Last-Second Three-Pointer in March Madness Upset


In a thrilling NCAA Tournament matchup, Alvaro Folgueiras of Iowa delivered a game-winning 3-pointer with just 4.5 seconds left on the clock, leading his team to a dramatic 73-72 victory over defending champions Florida on Sunday. This victory in Tampa marks the end of the Gators’ tournament run, as they were the first top seed to be eliminated in this year’s March Madness.

Under the guidance of first-year head coach Ben McCollum, Iowa has reached the Sweet 16 for the first time since 2015. The ninth-seeded Hawkeyes, who now boast a record of 23-12, overcame a second-half slump where they lost a 12-point advantage but managed to rally back in the final moments. Their next challenge will be against the fourth-seeded Nebraska in the South Region semifinals, set to take place Thursday night in Houston.

The intense game saw Florida’s Xaivian Lee put his team ahead with a driving layup, making it 71-68 with under two minutes remaining. However, Iowa’s Bennett Stirtz responded with a crucial floater, narrowing the gap to 71-70 with just 57 seconds on the clock.

Following a missed 3-pointer by Florida’s Thomas Haugh, Stirtz also missed a running layup, but teammate Isaiah Brown grabbed the crucial rebound with 8.9 seconds left. Brown then managed to make one of his two free throws, setting the stage for Folgueiras’ stunning final shot.

After Thomas Haugh missed a 3-pointer, Stirtz missed a running layup and Isaiah Brown grabbed the rebound with 8.9 seconds left. Brown made his second free throw.

But Iowa easily broke Florida’s full-court press and Folguerias was wide open in the corner for his 3. Florida didn’t get a shot off before the buzzer, with Lee’s desperate drive ending with a pass that Haugh couldn’t handle.

Coming off a 59-point victory over Prairie View A&M on Friday night, Florida played like a team that hadn’t been tested.

It felt like a home game for the Gators, who played in front of a sea of orange and blue at Benchmark International Arena, home of the Tampa Bay Lightning.

Fans left stunned.

Tavion Banks led Iowa with 20 points, Folgueiras had 14 and Stirtz finished with 13 on another off night when he shot just 5 of 16. Cooper Kock scored 12 points on four 3s.

Alex Condon led Florida with 21 points, Haugh had 19 and Lee added 17.

A scuffle broke out just past the midpoint of the first half with Iowa leading 19-13 when Condon and Folgueiras battled for a loose ball. Both players went to the floor holding on tightly. Folgueiras swung his arm back but didn’t follow through with a punch and the players had to be separated. Florida coach Todd Golden sprinted onto the floor to help calm things down, and both players were assessed technical fouls.

___

AP March Madness bracket:  coverage: 

Prairie Gardens Hosts Event Offering Cash Rewards for Plant Enthusiasts


CHAMPAIGN, Ill. (WCIA) — As spring unfolds in Central Illinois, a popular garden store in Champaign is welcoming residents to revel in the season’s early blossoms.

This past weekend, Prairie Gardens celebrated the arrival of spring with its Pansy Palooza event, spotlighting vibrant early spring plants such as pansies. The festivities also featured engaging workshops, including watercolor painting sessions and early spring floral swag crafting.

Open Heaven 23 March 2026 – In Quietness And Confidence

Open Heaven 23 March 2026 Monday Daily Devotional By Pastor E. A. Adeboye – In Quietness And Confidence

Open Heaven 23 March 2026 TOPIC – In Quietness And Confidence

MEMORISE: For thus saith the Lord God, the Holy One of Israel; In returning and rest shall ye be saved; in quietness and in confidence shall be your strength: and ye would not. – Isaiah 30:15 (KJV)

READ: Psalm 112:1-9 (KJV)

1 Praise ye the Lord. Blessed is the man that feareth the Lord, that delighteth greatly in his commandments.

2 His seed shall be mighty upon earth: the generation of the upright shall be blessed.

3 Wealth and riches shall be in his house: and his righteousness endureth for ever.

4 Unto the upright there ariseth light in the darkness: he is gracious, and full of compassion, and righteous.

5 A good man sheweth favour, and lendeth: he will guide his affairs with discretion.

6 Surely he shall not be moved for ever: the righteous shall be in everlasting remembrance.

7 He shall not be afraid of evil tidings: his heart is fixed, trusting in the Lord.

8 His heart is established, he shall not be afraid, until he see his desire upon his enemies.

9 He hath dispersed, he hath given to the poor; his righteousness endureth for ever; his horn shall be exalted with honour.

BIBLE IN ONE YEAR: 1 Samuel 4-7

Open Heaven 23 March 2026 MESSAGE

When you encounter people who take all kinds of attacks without reacting, even when they have the ability to fight back and win, you must be careful not to offend them. Such people are meek, and when they commit their attackers to God, it is better for the attackers to apologise and seek to resolve the issue immediately. This is because the God who can heal and deliver can also kill and destroy. When God is fighting on someone’s behalf, everyone who is against that fellow will be unable to handle the consequences.

A mother eagle once sent one of her eaglets to hunt for food. On its hunt, the eaglet saw a mother duck with her ducklings, grabbed one of them and took it to its mother. On returning to their nest, the mother eagle asked the eaglet about what the mother duck did when it took her duckling, and the eaglet said that she just looked at him and did nothing. Surprised, the mother eagle asked, “It didn’t fight or make a fuss?” “No,” the eaglet responded. Immediately, the mother eagle told the eaglet to return the duckling and hunt for another prey. The eaglet returned the duckling, and the mother duck looked on without reacting. Thereafter, the eaglet saw a mother hen with her chicks and grabbed one of them. When the eaglet took the chick home, its mother asked how the mother hen reacted. “She was furious and reacted fiercely,” the eaglet replied. Then, the mother eagle said that they could now eat. When they finished eating, the eaglet asked its mother why she asked it to return the duckling to the quiet mother duck and why they ate the chick of the fierce mother hen. The mother eagle replied, “The hen has done all it can by shouting; however, the duck who didn’t fight back has handed you over to God, and the sky isn’t big enough for us to hide from God.”

Beloved, keeping calm in the face of negative situations and quietly trusting in God is a strategy for living victoriously. In Psalm 46:10, God instructs you to be still and know that He is God. When you refuse to feel threatened by the devil’s antics and quietly put your confidence in God and not your abilities, you will experience God’s mighty power that will cause a turnaround in whatever negative circumstance you might be facing. Never give in to fear; trust quietly in God.

Open Heaven 23 March 2026 KEY POINT

The best strategy to overcome negative situations is to ask God for help, trust Him, and remain calm as you await His intervention.

Open Heaven 23 March 2026 HYMN 16 – Tis So Sweet To Trust In Jesus

1 ‘Tis so sweet to trust in Jesus,
Just to take Him at His Word;
Just to rest upon His promise;
Just to know, “Thus saith the Lord.”

Jesus, Jesus, how I trust Him!
How I’ve proved Him o’er and o’er!
Jesus, Jesus, precious Jesus!
O for grace to trust Him more!

2 O how sweet to trust in Jesus,
Just to trust His cleansing blood;
And in simple faith to plunge me
‘Neath the healing, cleansing flood!

3 Yes, ’tis sweet to trust in Jesus,
Just from sin and self to cease;
Just from Jesus simply taking
Life and rest, and joy and peace.

4 I’m so glad I learn’d to trust Thee,
Precious Jesus, Savior, Friend,
And I know that Thou art with me,
Wilt be with me to the end.

Accessing the Devotional
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REMINDER!!! JESUS IS COMING SOON

ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!

Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:






Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.



Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold

AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.

DCLM Daily Manna 15 March 2026 — Illusion Of Invincibility

DCLM Daily Manna 15 March 2026 Devotional by Pastor W. F. Kumuyi — Illusion Of Invincibility

TOPIC: Illusion Of Invincibility (DCLM Daily Manna 15 March 2026)

KEY VERSE: And there went out another horse that was red: and power was given to him that sat thereon to take peace from the earth, and that they should kill one another: and there was given unto him a great sword. – Revelation 6:4

TEXT: Revelation 6:1-4 (KJV)

1 And I saw when the Lamb opened one of the seals, and I heard, as it were the noise of thunder, one of the four beasts saying, Come and see.

2 And I saw, and behold a white horse: and he that sat on him had a bow; and a crown was given unto him: and he went forth conquering, and to conquer.

3 And when he had opened the second seal, I heard the second beast say, Come and see.

4 And there went out another horse that was red: and power was given to him that sat thereon to take peace from the earth, and that they should kill one another: and there was given unto him a great sword.

DCLM Daily Manna For Today MESSAGE:

In 2011, the Arab world was shaken by a series of uprisings now known as the Arab Spring. What began as small-scale protests quickly escalated into the collapse of governments that had ruled for decades. Leaders who once appeared untouchable were overthrown, nations were thrown into turmoil, and entire regions descended into prolonged conflict. Countries like Libya, Syria, and Yemen, once seen as pillars of stability in their regions, became battlegrounds of war, suffering, and destruction.

Our text presents a vision of events that will unfold before the ultimate return of Christ . These events will happen after the rapture of saints, leaving the Antichrist in charge for a period of seven years. The second half of this period will be difficult and dangerous as judgment falls upon the earth. The opening of the seals represents the unleashing of divine judgment and the unravelling of human civilisation as we know it. The first seal reveals a rider on a white horse, carrying a bow and wearing a crown. What is clear is that this rider signifies a force that goes forth “conquering, and to conquer”. He symbolises human ambition, expansion, and the pursuit of global influence.

However, the second seal is soon broken, and a new ride remerges, this time on a red horse. This rider is given power “to take peace from the earth, and that they should kill one another.” The pattern is unmistakable: conquest is often followed by war.

What begins as the rise of power quickly degenerates into strife, rebellion, and bloodshed. Many people pursue success, wealth, and influence with relentless ambition. Like the first rider, they set out to conquer their fields, to dominate their industries, to rise to the top. But suddenly, all the carnal achievements collapse like a pack of cards. The white horse may look appealing, but the red horse is always waiting.

Christians must not be deceived by worldly success at the cost of spiritual development. We must recognise that true peace is found in Christ alone. Our calling is not to chase after the fleeting crowns of conquest but to stand firm in the eternal kingdom of God.

THOUGHT FOR THE DAY
Deception is the currency with which the devil transacts with the world.

THE BIBLE IN ONE YEAR
Jeremiah 31-32

Deeper Life Daily Manna For Today 2025 was written by Pastor W. F. Kumuyi; is the founder and General Superintendent of the Deeper Life Bible Church situated at KM 42 on the busy Lagos-Ibadan Expressway, Nigeria.

REMINDER!!! JESUS IS COMING SOON

ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!

Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:






Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.



Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold

AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.