WEBVTT
Kind: captions
Language: en

00:00:00.000 --> 00:00:02.629 align:start position:0%
 
[Music]  foreign  [Music]  welcome to healthy Kingston  this is a program presented by the Board  of Health of Kingston Massachusetts  first I would like to give a report from  our health agent who wanted to remind  everybody that ticks are still very much  out there and they're hungry so uh  especially before our first Frost when  people are still raking leaves it's  important that you be mindful that they  may be in the leaves they're definitely  on trees in the area on deer so be  mindful of them be sure and spray  yourself with a deep spray before you do  any type of yard work okay  um he also wanted to let you know that  we're in very good shape as far as covet  vaccinations we've had two very  successful clinics that  um not only are we're giving the vaccine  against covet but also the new Omicron  virus and the last two that we've had  the past two Tuesdays we've had probably  an average of about 130 people at each  one which is wonderful so and keep an  eye on the town website because the ones  in the future will be announced and they  are free of charge they're open to  people from any towns in the area and uh  it's just on a walking basis you don't  even have to make an appointment so do  keep that in mind also the town of  Kingston health department has a number  of test kits and they are available when  you come for vaccination you can get two  per person or  um four per household two-person  households so those are available  they're free so uh keep that in mind and  if you need some extra you can go buy  the town health department and they will  gladly give you some okay  um she also wanted to let you know that  over the next few weeks is the  transition going on in the health  department that there is a new  Administrative Assistant that is being  hired in the interview process is going  on right now so that uh she and a  consultant that we have and often on  Board of Health members are helping to  man the office so if you call in and you  don't get a person or an immediate  response is it's they will get to you  but the fact that they're in the process  of getting an administrative assistant  this is slowing responses to requests  um a little bit so please be patient  all righty I have the pleasure today of  entering introducing you to Mary Beth  Lawton who was the new director of the  Council on Aging here in Kingston and uh  welcome Mary Beth it's wonderful to have  you  um you know we we've spoken at length  and I'm just so impressed with your with  your resume all that you've done by way  of working in senior care and senior  social services and uh your Dynamo let's  just do this personality uh is just very  invigorating for those who are of us who  are around you so  um uh that's that has certainly  impressed me  um but do welcome and uh tell us a  little bit about your background if you  would  thank you for having me I I can't tell  you how much I've enjoyed uh meeting you  and meeting the rest of the group from  the Board of Health attending the  meeting as I did the other day uh on  Zoom  um and having a chance to just um see  everybody there and and and most  importantly to let everyone know um from  the Board of Health and the members that  are the committee and the and staff that  are there you know I I I'm not a silo  kind of a person I want to make sure  that we're Reaching Across the aisle to  each other let's show those people down  in Washington how it's really done and  let's do some Partnerships together and  try to make some things happen I look at  I look at what we do as something very  simple all of us have only one job and  our job is to make sure that the  residents that are in the community are  being taken care of and I want to use  this example people just look at me kind  of scratch their head but I've said it  before the guy that's working down at  the Sewer Department  he does the same job that I do meaning  that his job is to make sure that he's  doing the best that he possibly can to  provide you know clog free water flowing  to toilets so that everybody's happy and  things are okay and that the drinking  water is awesome and all this other  stuff we just we all take care of the  residents in the town we all just do it  a little bit differently and  um My Hope Is that I bring  um the years that I've been doing this  I've been a COA director now for around  18 years  um yes it's not my first time at the  rodeo but I have to tell you this town  and the seniors that I have met have  been just absolutely amazing  um great group of people a great group  of people working for the Council on  Aging here at the senior center uh a  wonderful COA Advisory board that we are  busy doing so much uh trying to make the  community better for our seniors and  also the friends group they are the  fundraising arm for us so that when we  need something that isn't  um provided for us by the budget uh you  know that's voted Every Spring at town  meeting I can turn to the friends and  ask them to help us out with things and  so  um and so stay tuned because we're  really looking at  um you know creating a different  um Kingston for everybody and and and  very simply put if there's something  that you want call me if there's  something that you don't like call me if  there's something that you need call me  that's my I'm here I'm available 24 7  365. that's my job and so if you have a  uh a need if you have a question if  there's something that you don't  understand please call me it's that's my  job is to just just make sure that  whatever it is that we could possibly  provide for you is being taken care of  we can't do everything but we try our  very best  um that's tremendous that's wonderful to  hear  um how could you not want to hear that  as a resident  um what resonates with you why working  with this population  in this town at this time  well you know life has a way of handing  things to you that you don't see coming  and so I tend to look at my life in  stages and somewhere right around the  time that I turned um 50 years old my  life kind of shifted and changed  um change in my life and marriage and  um having two kids that were teenagers a  lot of stuff happened but at that moment  I decided that  um what I wanted to do was Run for the  board of Selectmen in the town where I  lived at the time and  um  and the first two times that I did it I  learned a little bit more each time but  the third time I ran was the charm and  the reason why I ran was because  um I understood something really simple  we were I wasn't getting younger I was  getting older and I needed to create an  environment for the people in that  community that they could understand  that someone was on the board of  selectman that was looking out for them  and uh unknowingly this is really  something that I don't think even the  guys that I was on the board with I was  only the second woman ever elected to  the board in the history of the town  that I lived in and that says something  because all the guys that you know when  I first came on it's like oh yeah is you  know there's the Newbie you know let's  see what what liaison positions that can  we give her and keep all the good stuff  for ourselves well they didn't  understand they handed me not just my  um avocation but they handed me my  vocation because at that point I  understood that I wasn't there just to  help the seniors  of the town that I was living I was  there to make sure that that was what I  did for the rest of my life and I you  know we make choices in our in our lives  and you know we figure out what's right  and we figure out what's important and  we figure out you know how we want to do  it and you know you do baby steps at the  beginning and you just make it happen in  18 years later here I am in Kingston  right to our advantage that's wonderful  yeah the twists and turns to life takes  and the opportunities we can Avail  ourselves of if we care to  um tell me about the programming that  that's going on right now like what  programs are you maintaining and then  which ones are you looking to expand or  implement  so um what I'm trying to do right now is  we're not just everything that you see  that's currently in the newsletter and  if you don't get the newsletter please  let me know we can either mail it out to  you if you live in Kingston or we also  do send out our email  um through electronically if you'd  prefer it that way  um but everything that you see on there  is pretty much staying the same what I'm  trying to do is listen to the seniors in  the community and get an idea what it is  that they would like to see I've said  this a lot this is not my senior center  this is not the senior center of my  staff this Senior Center belongs to  anybody age 60 and older in the town of  Kingston and I'm going to throw a figure  out there there's a little over 13 000  residents in this community four  thousand almost four thousand of them  are age 60 and older right and so I want  to hear from them to understand  what is going to make them want to come  what is going to make them want to stay  and what is it that's going to motivate  them to keep coming back and so we  understand that just as I talked a  little bit ago about Bingo going on for  our older seniors in the other room  after they had lunch today for our  younger seniors we're talking about  doing things that are more  age-appropriate for them  seniors my age which is in our 60s and  early 70s we're still working so it's a  little bit harder to get a hold of them  but what we're setting up right now is  we're trying to do a focus group we are  trying to bring people back into the  fold that had come that that aren't  coming that had stopped coming and I  want to find out why and I want to get  them to come back I want to reach out to  the younger seniors and to that end what  we're doing currently is the Outreach  person has a list of people to call it  is Our intention to call every single  person that's aged 60 or older in the  town of Kingston over the year  we plan on making that it's it's a way  of doing Outreach that is so simple but  it's a it's it's just how are you this  is the Council on Aging do you know who  we are this is what we do how can we  help you if we can't reach them if we  leave a phone message and a lot of times  seniors don't pick up their messages  can't call back whatever it is we drop a  card in the mail what we're going to do  is the old snail mail trick and we're  going to put in a thinking of you card  and hope you're all right uh greeting  card and believe it or not they don't  get those kind of things anymore so I'm  what I'm trying to do is by doing the  small little things that I that I know  that are important that one-on-one kind  of a contact I want to listen more than  I do at this point in time so that I  understand what it is that people are  looking for I've heard from them that  they want to be inclusion inclusionary  they want to have a senior center that  listens to them that understands their  needs that responds to their needs that  when they have a problem we take it in  we deal with it we help them with it we  we let them know that we're going to  take something off of their plate and  fix it for them that's what I really  want to do the the programming will take  care of itself if we listen to seniors  and ask questions of them for what they  want that was one of the things I  thought that was really nice today  because Pac TV did come in to talk to  our seniors sort of like a man on the  street type of a program and they  interviewed our seniors just to get an  idea why do you come down here what's  the purpose for you why why does it  matter what does a senior center mean to  you and we got some really great answers  and a lot of it had to do with the  ability to be with the people that they  knew when they were raising their own  children going to school here in the  town of Kingston and that matters  continuity and the availability to bring  back  call them the olden days  those relationships are everything and  and so I they're not dwelling in the  past but they have the ability to  remember what they were like as young  parents by talking to their friends that  have you heard from so and so and are  they back in town and do they get back  here whatever it is that's so important  family and friends are everything  everything at this age well I appreciate  your time I certainly appreciate your  enthusiasm and your willingness to  um hear from the electorate and see what  they really want the residents and uh  you know I think I speak for all of us  we're very appreciative of your services  and having you here and best of luck as  you go forward so thank you for your  time today thank you Janet for having me  I really appreciate it anytime and you  have a wonderful afternoon you take care  thank you thank you all right bye-bye  bye and I want to let you know next we  have been fortunate enough uh the last  two years to have nursing students from  Massachusetts General Hospital Institute  for Health Professions who've been  working within the town they originally  started with uh Plymouth Coalition for  the homeless and in working there with a  lot of the clients and putting on  programming and now they have extended  their services to the town and  particularly the health department and  they've been a big help with a number of  the covid vaccination clinics they've  also been doing presentations at the  Council on Aging and one of them was on  successful aging which is the focus of  the month of September so uh with that  said I want to introduce you to Matt and  Sarah and Brendan who are going to be  giving the presentation that they gave  at the Council on Aging on  how to age successfully  hello everyone my name is Brandon barich  and we are here today as a part of mass  General's ihp accelerated nursing  program to give a little uh information  to everyone about healthy aging and ways  that that can be accomplished  my name's Sarah  um I am going to start off by talking  about physical activity and exercise  um which is so important especially as  we age it's so important to try to  exercise as much as possible one of the  easiest ways to do this is just to go on  more walks you might not even think  about it but just simply by parking your  car farther away in a parking lot and  then walking and it was found that  people who take 8 000 steps a day  compare to 4 000 steps a day decrease  their risk for health problems by 51  which is huge and there's a fine line  between being on the obese side which  can cause things like high blood  pressure diabetes and then also being on  the tooth inside which can lead to  issues like a weakened immune system and  Bone problems so it's just about finding  that balance with the physical activity  and getting your muscles in shape and  just building that muscle density  and just finding time throughout the day  to get a little bit of exercise you  don't have to overdo it or anything  um but just to get moving is so  important  hi my name is Matt I'm going to talk  about healthy eating it's very important  to watch what we eat uh labels can be so  misleading so it's really important to  just make sure you're looking at the  ingredients that go into it and the  diet's very fair the dietary guidelines  for Americans suggest eating lots of  healthy fats whole grains fresh fruits  and vegetables and lean protein limiting  salt can reduce gear risk for having  high blood pressure hypertension and  leafy greens can also help with  cognitive decline  so uh just one type of  diet you can follow as a Mediterranean  diet and I if you follow that it's  really  plentiful in all of these ingredients  and uh you can just meal prep so you  don't you don't even have to make a meal  each day you make one set aside some  time to cook once a week and you'll be  good for the whole week  and then so next we'll uh I want to talk  about uh sleeping uh sleep uh I don't  quote I'm not asleep but it's important  for everyone no matter what age you are  ideally although they say adult older  adults should get around seven to nine  hours of sleep a night and there's been  studies that show that people who sleep  less than six hours a night were more at  risk to develop dementia later in their  life  uh also having a regular sleep schedule  you know going to bed at the same time  and waking up at the same time in the  morning every day is also a good way to  stay on track  um and there's good ways to help go to  sleep uh that don't require any  over-the-counter medicine or  prescriptions you know just like reduce  your screen time around an hour before  bed try to exercise during the day  and only use your bed just for sleep  don't uh like eat in there or watch TV  try to really keep your bed as like a  designated sleeping area  um the next thing that we're going to  talk about is going to the doctor just  for checkups so a lot of people think  that they might only have to go to the  doctor just when they don't feel well  but that's not or it shouldn't be the  case  um going to the doctor for annual  checkups is essential for healthy aging  and one big thing that we really want to  stress is to make sure that all your  different doctors know what type of  medications you're on  um so if you go to your primary care  doctor and your cardiologist  everyone should be on the same page  about what medications you're on because  that can be very crucial for side  effects and whatnot even though  um there's things like epic in the  medical electronic medical records just  having a handout of you know your  medications that you take every day is  really helpful for the doctors to make  sure again everyone's on the same page  age and just going to the doctor  annually even when you don't feel sick  can really help with chronic illnesses  and just making sure that your lab  levels are good so nothing gets too  advanced before it's too late  just as we want to take care of our  physical health we also want to take  care of our mental health in a huge way  to do that is to just make sure we're  interacting with people you know being  more social people who experience social  isolation or loneliness can be at higher  risk for depression and cognitive  decline so it's really important just to  stay in touch with as many people as  possible you know writing letters to  family if that's the case or getting on  the phone with them trying to make trips  maybe just to the grocery store just to  say hey to a few people so it's really  important we just be as social as  possible  foreign  loneliness is  um you know getting out there and doing  hobbies that you love to do or trying  new hobbies that you've always thought  you might like uh it will provide it  will promote you know better and  physical and mental uh well-being as  well as increase your self-esteem  increase your memory as well as reduce  stress  uh you know there's plenty of uh options  for hobbies you know you can volunteer  your local community like food pantry or  you can pick up a new sport try  crocheting  um and it's something that you can do  with friends and meet new people as well  so that's everything that we have today  for our Healthy Living tips  uh I hope you guys enjoyed it and found  it informative thank you so much for  listening to us  so again thank you so much for being  with us this month and uh those of you  who may participate in the Council on  Aging or if you have interest in joining  uh please share this program  with with your friends neighbors so that  they might hear a little bit more about  what's going on and certainly uh it  never hurts to hear about successful  aging and what to do to keep yourself  healthy and engaged and happy and I  would like to again thank Mary Beth  Lawton the new director of the Council  on Aging as well as Matt Burnett Brendan  Barrett and Sarah rehack the students  from MGH Institute for Health  Professions who put together this  presentation so with that  heavy happy and healthy day  [Music]

00:00:02.629 --> 00:00:02.639 align:start position:0%
[Music]  foreign  [Music]  welcome to healthy Kingston  this is a program presented by the Board  of Health of Kingston Massachusetts  first I would like to give a report from  our health agent who wanted to remind  everybody that ticks are still very much  out there and they're hungry so uh  especially before our first Frost when  people are still raking leaves it's  important that you be mindful that they  may be in the leaves they're definitely  on trees in the area on deer so be  mindful of them be sure and spray  yourself with a deep spray before you do  any type of yard work okay  um he also wanted to let you know that  we're in very good shape as far as covet  vaccinations we've had two very  successful clinics that  um not only are we're giving the vaccine  against covet but also the new Omicron  virus and the last two that we've had  the past two Tuesdays we've had probably  an average of about 130 people at each  one which is wonderful so and keep an  eye on the town website because the ones  in the future will be announced and they  are free of charge they're open to  people from any towns in the area and uh  it's just on a walking basis you don't  even have to make an appointment so do  keep that in mind also the town of  Kingston health department has a number  of test kits and they are available when  you come for vaccination you can get two  per person or  um four per household two-person  households so those are available  they're free so uh keep that in mind and  if you need some extra you can go buy  the town health department and they will  gladly give you some okay  um she also wanted to let you know that  over the next few weeks is the  transition going on in the health  department that there is a new  Administrative Assistant that is being  hired in the interview process is going  on right now so that uh she and a  consultant that we have and often on  Board of Health members are helping to  man the office so if you call in and you  don't get a person or an immediate  response is it's they will get to you  but the fact that they're in the process  of getting an administrative assistant  this is slowing responses to requests  um a little bit so please be patient  all righty I have the pleasure today of  entering introducing you to Mary Beth  Lawton who was the new director of the  Council on Aging here in Kingston and uh  welcome Mary Beth it's wonderful to have  you  um you know we we've spoken at length  and I'm just so impressed with your with  your resume all that you've done by way  of working in senior care and senior  social services and uh your Dynamo let's  just do this personality uh is just very  invigorating for those who are of us who  are around you so  um uh that's that has certainly  impressed me  um but do welcome and uh tell us a  little bit about your background if you  would  thank you for having me I I can't tell  you how much I've enjoyed uh meeting you  and meeting the rest of the group from  the Board of Health attending the  meeting as I did the other day uh on  Zoom  um and having a chance to just um see  everybody there and and and most  importantly to let everyone know um from  the Board of Health and the members that  are the committee and the and staff that  are there you know I I I'm not a silo  kind of a person I want to make sure  that we're Reaching Across the aisle to  each other let's show those people down  in Washington how it's really done and  let's do some Partnerships together and  try to make some things happen I look at  I look at what we do as something very  simple all of us have only one job and  our job is to make sure that the  residents that are in the community are  being taken care of and I want to use  this example people just look at me kind  of scratch their head but I've said it  before the guy that's working down at  the Sewer Department  he does the same job that I do meaning  that his job is to make sure that he's  doing the best that he possibly can to  provide you know clog free water flowing  to toilets so that everybody's happy and  things are okay and that the drinking  water is awesome and all this other  stuff we just we all take care of the  residents in the town we all just do it  a little bit differently and  um My Hope Is that I bring  um the years that I've been doing this  I've been a COA director now for around  18 years  um yes it's not my first time at the  rodeo but I have to tell you this town  and the seniors that I have met have  been just absolutely amazing  um great group of people a great group  of people working for the Council on  Aging here at the senior center uh a  wonderful COA Advisory board that we are  busy doing so much uh trying to make the  community better for our seniors and  also the friends group they are the  fundraising arm for us so that when we  need something that isn't  um provided for us by the budget uh you  know that's voted Every Spring at town  meeting I can turn to the friends and  ask them to help us out with things and  so  um and so stay tuned because we're  really looking at  um you know creating a different  um Kingston for everybody and and and  very simply put if there's something  that you want call me if there's  something that you don't like call me if  there's something that you need call me  that's my I'm here I'm available 24 7  365. that's my job and so if you have a  uh a need if you have a question if  there's something that you don't  understand please call me it's that's my  job is to just just make sure that  whatever it is that we could possibly  provide for you is being taken care of  we can't do everything but we try our  very best  um that's tremendous that's wonderful to  hear  um how could you not want to hear that  as a resident  um what resonates with you why working  with this population  in this town at this time  well you know life has a way of handing  things to you that you don't see coming  and so I tend to look at my life in  stages and somewhere right around the  time that I turned um 50 years old my  life kind of shifted and changed  um change in my life and marriage and  um having two kids that were teenagers a  lot of stuff happened but at that moment  I decided that  um what I wanted to do was Run for the  board of Selectmen in the town where I  lived at the time and  um  and the first two times that I did it I  learned a little bit more each time but  the third time I ran was the charm and  the reason why I ran was because  um I understood something really simple  we were I wasn't getting younger I was  getting older and I needed to create an  environment for the people in that  community that they could understand  that someone was on the board of  selectman that was looking out for them  and uh unknowingly this is really  something that I don't think even the  guys that I was on the board with I was  only the second woman ever elected to  the board in the history of the town  that I lived in and that says something  because all the guys that you know when  I first came on it's like oh yeah is you  know there's the Newbie you know let's  see what what liaison positions that can  we give her and keep all the good stuff  for ourselves well they didn't  understand they handed me not just my  um avocation but they handed me my  vocation because at that point I  understood that I wasn't there just to  help the seniors  of the town that I was living I was  there to make sure that that was what I  did for the rest of my life and I you  know we make choices in our in our lives  and you know we figure out what's right  and we figure out what's important and  we figure out you know how we want to do  it and you know you do baby steps at the  beginning and you just make it happen in  18 years later here I am in Kingston  right to our advantage that's wonderful  yeah the twists and turns to life takes  and the opportunities we can Avail  ourselves of if we care to  um tell me about the programming that  that's going on right now like what  programs are you maintaining and then  which ones are you looking to expand or  implement  so um what I'm trying to do right now is  we're not just everything that you see  that's currently in the newsletter and  if you don't get the newsletter please  let me know we can either mail it out to  you if you live in Kingston or we also  do send out our email  um through electronically if you'd  prefer it that way  um but everything that you see on there  is pretty much staying the same what I'm  trying to do is listen to the seniors in  the community and get an idea what it is  that they would like to see I've said  this a lot this is not my senior center  this is not the senior center of my  staff this Senior Center belongs to  anybody age 60 and older in the town of  Kingston and I'm going to throw a figure  out there there's a little over 13 000  residents in this community four  thousand almost four thousand of them  are age 60 and older right and so I want  to hear from them to understand  what is going to make them want to come  what is going to make them want to stay  and what is it that's going to motivate  them to keep coming back and so we  understand that just as I talked a  little bit ago about Bingo going on for  our older seniors in the other room  after they had lunch today for our  younger seniors we're talking about  doing things that are more  age-appropriate for them  seniors my age which is in our 60s and  early 70s we're still working so it's a  little bit harder to get a hold of them  but what we're setting up right now is  we're trying to do a focus group we are  trying to bring people back into the  fold that had come that that aren't  coming that had stopped coming and I  want to find out why and I want to get  them to come back I want to reach out to  the younger seniors and to that end what  we're doing currently is the Outreach  person has a list of people to call it  is Our intention to call every single  person that's aged 60 or older in the  town of Kingston over the year  we plan on making that it's it's a way  of doing Outreach that is so simple but  it's a it's it's just how are you this  is the Council on Aging do you know who  we are this is what we do how can we  help you if we can't reach them if we  leave a phone message and a lot of times  seniors don't pick up their messages  can't call back whatever it is we drop a  card in the mail what we're going to do  is the old snail mail trick and we're  going to put in a thinking of you card  and hope you're all right uh greeting  card and believe it or not they don't  get those kind of things anymore so I'm  what I'm trying to do is by doing the  small little things that I that I know  that are important that one-on-one kind  of a contact I want to listen more than  I do at this point in time so that I  understand what it is that people are  looking for I've heard from them that  they want to be inclusion inclusionary  they want to have a senior center that  listens to them that understands their  needs that responds to their needs that  when they have a problem we take it in  we deal with it we help them with it we  we let them know that we're going to  take something off of their plate and  fix it for them that's what I really  want to do the the programming will take  care of itself if we listen to seniors  and ask questions of them for what they  want that was one of the things I  thought that was really nice today  because Pac TV did come in to talk to  our seniors sort of like a man on the  street type of a program and they  interviewed our seniors just to get an  idea why do you come down here what's  the purpose for you why why does it  matter what does a senior center mean to  you and we got some really great answers  and a lot of it had to do with the  ability to be with the people that they  knew when they were raising their own  children going to school here in the  town of Kingston and that matters  continuity and the availability to bring  back  call them the olden days  those relationships are everything and  and so I they're not dwelling in the  past but they have the ability to  remember what they were like as young  parents by talking to their friends that  have you heard from so and so and are  they back in town and do they get back  here whatever it is that's so important  family and friends are everything  everything at this age well I appreciate  your time I certainly appreciate your  enthusiasm and your willingness to  um hear from the electorate and see what  they really want the residents and uh  you know I think I speak for all of us  we're very appreciative of your services  and having you here and best of luck as  you go forward so thank you for your  time today thank you Janet for having me  I really appreciate it anytime and you  have a wonderful afternoon you take care  thank you thank you all right bye-bye  bye and I want to let you know next we  have been fortunate enough uh the last  two years to have nursing students from  Massachusetts General Hospital Institute  for Health Professions who've been  working within the town they originally  started with uh Plymouth Coalition for  the homeless and in working there with a  lot of the clients and putting on  programming and now they have extended  their services to the town and  particularly the health department and  they've been a big help with a number of  the covid vaccination clinics they've  also been doing presentations at the  Council on Aging and one of them was on  successful aging which is the focus of  the month of September so uh with that  said I want to introduce you to Matt and  Sarah and Brendan who are going to be  giving the presentation that they gave  at the Council on Aging on  how to age successfully  hello everyone my name is Brandon barich  and we are here today as a part of mass  General's ihp accelerated nursing  program to give a little uh information  to everyone about healthy aging and ways  that that can be accomplished  my name's Sarah  um I am going to start off by talking  about physical activity and exercise  um which is so important especially as  we age it's so important to try to  exercise as much as possible one of the  easiest ways to do this is just to go on  more walks you might not even think  about it but just simply by parking your  car farther away in a parking lot and  then walking and it was found that  people who take 8 000 steps a day  compare to 4 000 steps a day decrease  their risk for health problems by 51  which is huge and there's a fine line  between being on the obese side which  can cause things like high blood  pressure diabetes and then also being on  the tooth inside which can lead to  issues like a weakened immune system and  Bone problems so it's just about finding  that balance with the physical activity  and getting your muscles in shape and  just building that muscle density  and just finding time throughout the day  to get a little bit of exercise you  don't have to overdo it or anything  um but just to get moving is so  important  hi my name is Matt I'm going to talk  about healthy eating it's very important  to watch what we eat uh labels can be so  misleading so it's really important to  just make sure you're looking at the  ingredients that go into it and the  diet's very fair the dietary guidelines  for Americans suggest eating lots of  healthy fats whole grains fresh fruits  and vegetables and lean protein limiting  salt can reduce gear risk for having  high blood pressure hypertension and  leafy greens can also help with  cognitive decline  so uh just one type of  diet you can follow as a Mediterranean  diet and I if you follow that it's  really  plentiful in all of these ingredients  and uh you can just meal prep so you  don't you don't even have to make a meal  each day you make one set aside some  time to cook once a week and you'll be  good for the whole week  and then so next we'll uh I want to talk  about uh sleeping uh sleep uh I don't  quote I'm not asleep but it's important  for everyone no matter what age you are  ideally although they say adult older  adults should get around seven to nine  hours of sleep a night and there's been  studies that show that people who sleep  less than six hours a night were more at  risk to develop dementia later in their  life  uh also having a regular sleep schedule  you know going to bed at the same time  and waking up at the same time in the  morning every day is also a good way to  stay on track  um and there's good ways to help go to  sleep uh that don't require any  over-the-counter medicine or  prescriptions you know just like reduce  your screen time around an hour before  bed try to exercise during the day  and only use your bed just for sleep  don't uh like eat in there or watch TV  try to really keep your bed as like a  designated sleeping area  um the next thing that we're going to  talk about is going to the doctor just  for checkups so a lot of people think  that they might only have to go to the  doctor just when they don't feel well  but that's not or it shouldn't be the  case  um going to the doctor for annual  checkups is essential for healthy aging  and one big thing that we really want to  stress is to make sure that all your  different doctors know what type of  medications you're on  um so if you go to your primary care  doctor and your cardiologist  everyone should be on the same page  about what medications you're on because  that can be very crucial for side  effects and whatnot even though  um there's things like epic in the  medical electronic medical records just  having a handout of you know your  medications that you take every day is  really helpful for the doctors to make  sure again everyone's on the same page  age and just going to the doctor  annually even when you don't feel sick  can really help with chronic illnesses  and just making sure that your lab  levels are good so nothing gets too  advanced before it's too late  just as we want to take care of our  physical health we also want to take  care of our mental health in a huge way  to do that is to just make sure we're  interacting with people you know being  more social people who experience social  isolation or loneliness can be at higher  risk for depression and cognitive  decline so it's really important just to  stay in touch with as many people as  possible you know writing letters to  family if that's the case or getting on  the phone with them trying to make trips  maybe just to the grocery store just to  say hey to a few people so it's really  important we just be as social as  possible  foreign  loneliness is  um you know getting out there and doing  hobbies that you love to do or trying  new hobbies that you've always thought  you might like uh it will provide it  will promote you know better and  physical and mental uh well-being as  well as increase your self-esteem  increase your memory as well as reduce  stress  uh you know there's plenty of uh options  for hobbies you know you can volunteer  your local community like food pantry or  you can pick up a new sport try  crocheting  um and it's something that you can do  with friends and meet new people as well  so that's everything that we have today  for our Healthy Living tips  uh I hope you guys enjoyed it and found  it informative thank you so much for  listening to us  so again thank you so much for being  with us this month and uh those of you  who may participate in the Council on  Aging or if you have interest in joining  uh please share this program  with with your friends neighbors so that  they might hear a little bit more about  what's going on and certainly uh it  never hurts to hear about successful  aging and what to do to keep yourself  healthy and engaged and happy and I  would like to again thank Mary Beth  Lawton the new director of the Council  on Aging as well as Matt Burnett Brendan  Barrett and Sarah rehack the students  from MGH Institute for Health  Professions who put together this  presentation so with that  heavy happy and healthy day  [Music]
 

00:00:02.639 --> 00:00:05.320 align:start position:0%
[Music]  foreign  [Music]  welcome to healthy Kingston  this is a program presented by the Board  of Health of Kingston Massachusetts  first I would like to give a report from  our health agent who wanted to remind  everybody that ticks are still very much  out there and they're hungry so uh  especially before our first Frost when  people are still raking leaves it's  important that you be mindful that they  may be in the leaves they're definitely  on trees in the area on deer so be  mindful of them be sure and spray  yourself with a deep spray before you do  any type of yard work okay  um he also wanted to let you know that  we're in very good shape as far as covet  vaccinations we've had two very  successful clinics that  um not only are we're giving the vaccine  against covet but also the new Omicron  virus and the last two that we've had  the past two Tuesdays we've had probably  an average of about 130 people at each  one which is wonderful so and keep an  eye on the town website because the ones  in the future will be announced and they  are free of charge they're open to  people from any towns in the area and uh  it's just on a walking basis you don't  even have to make an appointment so do  keep that in mind also the town of  Kingston health department has a number  of test kits and they are available when  you come for vaccination you can get two  per person or  um four per household two-person  households so those are available  they're free so uh keep that in mind and  if you need some extra you can go buy  the town health department and they will  gladly give you some okay  um she also wanted to let you know that  over the next few weeks is the  transition going on in the health  department that there is a new  Administrative Assistant that is being  hired in the interview process is going  on right now so that uh she and a  consultant that we have and often on  Board of Health members are helping to  man the office so if you call in and you  don't get a person or an immediate  response is it's they will get to you  but the fact that they're in the process  of getting an administrative assistant  this is slowing responses to requests  um a little bit so please be patient  all righty I have the pleasure today of  entering introducing you to Mary Beth  Lawton who was the new director of the  Council on Aging here in Kingston and uh  welcome Mary Beth it's wonderful to have  you  um you know we we've spoken at length  and I'm just so impressed with your with  your resume all that you've done by way  of working in senior care and senior  social services and uh your Dynamo let's  just do this personality uh is just very  invigorating for those who are of us who  are around you so  um uh that's that has certainly  impressed me  um but do welcome and uh tell us a  little bit about your background if you  would  thank you for having me I I can't tell  you how much I've enjoyed uh meeting you  and meeting the rest of the group from  the Board of Health attending the  meeting as I did the other day uh on  Zoom  um and having a chance to just um see  everybody there and and and most  importantly to let everyone know um from  the Board of Health and the members that  are the committee and the and staff that  are there you know I I I'm not a silo  kind of a person I want to make sure  that we're Reaching Across the aisle to  each other let's show those people down  in Washington how it's really done and  let's do some Partnerships together and  try to make some things happen I look at  I look at what we do as something very  simple all of us have only one job and  our job is to make sure that the  residents that are in the community are  being taken care of and I want to use  this example people just look at me kind  of scratch their head but I've said it  before the guy that's working down at  the Sewer Department  he does the same job that I do meaning  that his job is to make sure that he's  doing the best that he possibly can to  provide you know clog free water flowing  to toilets so that everybody's happy and  things are okay and that the drinking  water is awesome and all this other  stuff we just we all take care of the  residents in the town we all just do it  a little bit differently and  um My Hope Is that I bring  um the years that I've been doing this  I've been a COA director now for around  18 years  um yes it's not my first time at the  rodeo but I have to tell you this town  and the seniors that I have met have  been just absolutely amazing  um great group of people a great group  of people working for the Council on  Aging here at the senior center uh a  wonderful COA Advisory board that we are  busy doing so much uh trying to make the  community better for our seniors and  also the friends group they are the  fundraising arm for us so that when we  need something that isn't  um provided for us by the budget uh you  know that's voted Every Spring at town  meeting I can turn to the friends and  ask them to help us out with things and  so  um and so stay tuned because we're  really looking at  um you know creating a different  um Kingston for everybody and and and  very simply put if there's something  that you want call me if there's  something that you don't like call me if  there's something that you need call me  that's my I'm here I'm available 24 7  365. that's my job and so if you have a  uh a need if you have a question if  there's something that you don't  understand please call me it's that's my  job is to just just make sure that  whatever it is that we could possibly  provide for you is being taken care of  we can't do everything but we try our  very best  um that's tremendous that's wonderful to  hear  um how could you not want to hear that  as a resident  um what resonates with you why working  with this population  in this town at this time  well you know life has a way of handing  things to you that you don't see coming  and so I tend to look at my life in  stages and somewhere right around the  time that I turned um 50 years old my  life kind of shifted and changed  um change in my life and marriage and  um having two kids that were teenagers a  lot of stuff happened but at that moment  I decided that  um what I wanted to do was Run for the  board of Selectmen in the town where I  lived at the time and  um  and the first two times that I did it I  learned a little bit more each time but  the third time I ran was the charm and  the reason why I ran was because  um I understood something really simple  we were I wasn't getting younger I was  getting older and I needed to create an  environment for the people in that  community that they could understand  that someone was on the board of  selectman that was looking out for them  and uh unknowingly this is really  something that I don't think even the  guys that I was on the board with I was  only the second woman ever elected to  the board in the history of the town  that I lived in and that says something  because all the guys that you know when  I first came on it's like oh yeah is you  know there's the Newbie you know let's  see what what liaison positions that can  we give her and keep all the good stuff  for ourselves well they didn't  understand they handed me not just my  um avocation but they handed me my  vocation because at that point I  understood that I wasn't there just to  help the seniors  of the town that I was living I was  there to make sure that that was what I  did for the rest of my life and I you  know we make choices in our in our lives  and you know we figure out what's right  and we figure out what's important and  we figure out you know how we want to do  it and you know you do baby steps at the  beginning and you just make it happen in  18 years later here I am in Kingston  right to our advantage that's wonderful  yeah the twists and turns to life takes  and the opportunities we can Avail  ourselves of if we care to  um tell me about the programming that  that's going on right now like what  programs are you maintaining and then  which ones are you looking to expand or  implement  so um what I'm trying to do right now is  we're not just everything that you see  that's currently in the newsletter and  if you don't get the newsletter please  let me know we can either mail it out to  you if you live in Kingston or we also  do send out our email  um through electronically if you'd  prefer it that way  um but everything that you see on there  is pretty much staying the same what I'm  trying to do is listen to the seniors in  the community and get an idea what it is  that they would like to see I've said  this a lot this is not my senior center  this is not the senior center of my  staff this Senior Center belongs to  anybody age 60 and older in the town of  Kingston and I'm going to throw a figure  out there there's a little over 13 000  residents in this community four  thousand almost four thousand of them  are age 60 and older right and so I want  to hear from them to understand  what is going to make them want to come  what is going to make them want to stay  and what is it that's going to motivate  them to keep coming back and so we  understand that just as I talked a  little bit ago about Bingo going on for  our older seniors in the other room  after they had lunch today for our  younger seniors we're talking about  doing things that are more  age-appropriate for them  seniors my age which is in our 60s and  early 70s we're still working so it's a  little bit harder to get a hold of them  but what we're setting up right now is  we're trying to do a focus group we are  trying to bring people back into the  fold that had come that that aren't  coming that had stopped coming and I  want to find out why and I want to get  them to come back I want to reach out to  the younger seniors and to that end what  we're doing currently is the Outreach  person has a list of people to call it  is Our intention to call every single  person that's aged 60 or older in the  town of Kingston over the year  we plan on making that it's it's a way  of doing Outreach that is so simple but  it's a it's it's just how are you this  is the Council on Aging do you know who  we are this is what we do how can we  help you if we can't reach them if we  leave a phone message and a lot of times  seniors don't pick up their messages  can't call back whatever it is we drop a  card in the mail what we're going to do  is the old snail mail trick and we're  going to put in a thinking of you card  and hope you're all right uh greeting  card and believe it or not they don't  get those kind of things anymore so I'm  what I'm trying to do is by doing the  small little things that I that I know  that are important that one-on-one kind  of a contact I want to listen more than  I do at this point in time so that I  understand what it is that people are  looking for I've heard from them that  they want to be inclusion inclusionary  they want to have a senior center that  listens to them that understands their  needs that responds to their needs that  when they have a problem we take it in  we deal with it we help them with it we  we let them know that we're going to  take something off of their plate and  fix it for them that's what I really  want to do the the programming will take  care of itself if we listen to seniors  and ask questions of them for what they  want that was one of the things I  thought that was really nice today  because Pac TV did come in to talk to  our seniors sort of like a man on the  street type of a program and they  interviewed our seniors just to get an  idea why do you come down here what's  the purpose for you why why does it  matter what does a senior center mean to  you and we got some really great answers  and a lot of it had to do with the  ability to be with the people that they  knew when they were raising their own  children going to school here in the  town of Kingston and that matters  continuity and the availability to bring  back  call them the olden days  those relationships are everything and  and so I they're not dwelling in the  past but they have the ability to  remember what they were like as young  parents by talking to their friends that  have you heard from so and so and are  they back in town and do they get back  here whatever it is that's so important  family and friends are everything  everything at this age well I appreciate  your time I certainly appreciate your  enthusiasm and your willingness to  um hear from the electorate and see what  they really want the residents and uh  you know I think I speak for all of us  we're very appreciative of your services  and having you here and best of luck as  you go forward so thank you for your  time today thank you Janet for having me  I really appreciate it anytime and you  have a wonderful afternoon you take care  thank you thank you all right bye-bye  bye and I want to let you know next we  have been fortunate enough uh the last  two years to have nursing students from  Massachusetts General Hospital Institute  for Health Professions who've been  working within the town they originally  started with uh Plymouth Coalition for  the homeless and in working there with a  lot of the clients and putting on  programming and now they have extended  their services to the town and  particularly the health department and  they've been a big help with a number of  the covid vaccination clinics they've  also been doing presentations at the  Council on Aging and one of them was on  successful aging which is the focus of  the month of September so uh with that  said I want to introduce you to Matt and  Sarah and Brendan who are going to be  giving the presentation that they gave  at the Council on Aging on  how to age successfully  hello everyone my name is Brandon barich  and we are here today as a part of mass  General's ihp accelerated nursing  program to give a little uh information  to everyone about healthy aging and ways  that that can be accomplished  my name's Sarah  um I am going to start off by talking  about physical activity and exercise  um which is so important especially as  we age it's so important to try to  exercise as much as possible one of the  easiest ways to do this is just to go on  more walks you might not even think  about it but just simply by parking your  car farther away in a parking lot and  then walking and it was found that  people who take 8 000 steps a day  compare to 4 000 steps a day decrease  their risk for health problems by 51  which is huge and there's a fine line  between being on the obese side which  can cause things like high blood  pressure diabetes and then also being on  the tooth inside which can lead to  issues like a weakened immune system and  Bone problems so it's just about finding  that balance with the physical activity  and getting your muscles in shape and  just building that muscle density  and just finding time throughout the day  to get a little bit of exercise you  don't have to overdo it or anything  um but just to get moving is so  important  hi my name is Matt I'm going to talk  about healthy eating it's very important  to watch what we eat uh labels can be so  misleading so it's really important to  just make sure you're looking at the  ingredients that go into it and the  diet's very fair the dietary guidelines  for Americans suggest eating lots of  healthy fats whole grains fresh fruits  and vegetables and lean protein limiting  salt can reduce gear risk for having  high blood pressure hypertension and  leafy greens can also help with  cognitive decline  so uh just one type of  diet you can follow as a Mediterranean  diet and I if you follow that it's  really  plentiful in all of these ingredients  and uh you can just meal prep so you  don't you don't even have to make a meal  each day you make one set aside some  time to cook once a week and you'll be  good for the whole week  and then so next we'll uh I want to talk  about uh sleeping uh sleep uh I don't  quote I'm not asleep but it's important  for everyone no matter what age you are  ideally although they say adult older  adults should get around seven to nine  hours of sleep a night and there's been  studies that show that people who sleep  less than six hours a night were more at  risk to develop dementia later in their  life  uh also having a regular sleep schedule  you know going to bed at the same time  and waking up at the same time in the  morning every day is also a good way to  stay on track  um and there's good ways to help go to  sleep uh that don't require any  over-the-counter medicine or  prescriptions you know just like reduce  your screen time around an hour before  bed try to exercise during the day  and only use your bed just for sleep  don't uh like eat in there or watch TV  try to really keep your bed as like a  designated sleeping area  um the next thing that we're going to  talk about is going to the doctor just  for checkups so a lot of people think  that they might only have to go to the  doctor just when they don't feel well  but that's not or it shouldn't be the  case  um going to the doctor for annual  checkups is essential for healthy aging  and one big thing that we really want to  stress is to make sure that all your  different doctors know what type of  medications you're on  um so if you go to your primary care  doctor and your cardiologist  everyone should be on the same page  about what medications you're on because  that can be very crucial for side  effects and whatnot even though  um there's things like epic in the  medical electronic medical records just  having a handout of you know your  medications that you take every day is  really helpful for the doctors to make  sure again everyone's on the same page  age and just going to the doctor  annually even when you don't feel sick  can really help with chronic illnesses  and just making sure that your lab  levels are good so nothing gets too  advanced before it's too late  just as we want to take care of our  physical health we also want to take  care of our mental health in a huge way  to do that is to just make sure we're  interacting with people you know being  more social people who experience social  isolation or loneliness can be at higher  risk for depression and cognitive  decline so it's really important just to  stay in touch with as many people as  possible you know writing letters to  family if that's the case or getting on  the phone with them trying to make trips  maybe just to the grocery store just to  say hey to a few people so it's really  important we just be as social as  possible  foreign  loneliness is  um you know getting out there and doing  hobbies that you love to do or trying  new hobbies that you've always thought  you might like uh it will provide it  will promote you know better and  physical and mental uh well-being as  well as increase your self-esteem  increase your memory as well as reduce  stress  uh you know there's plenty of uh options  for hobbies you know you can volunteer  your local community like food pantry or  you can pick up a new sport try  crocheting  um and it's something that you can do  with friends and meet new people as well  so that's everything that we have today  for our Healthy Living tips  uh I hope you guys enjoyed it and found  it informative thank you so much for  listening to us  so again thank you so much for being  with us this month and uh those of you  who may participate in the Council on  Aging or if you have interest in joining  uh please share this program  with with your friends neighbors so that  they might hear a little bit more about  what's going on and certainly uh it  never hurts to hear about successful  aging and what to do to keep yourself  healthy and engaged and happy and I  would like to again thank Mary Beth  Lawton the new director of the Council  on Aging as well as Matt Burnett Brendan  Barrett and Sarah rehack the students  from MGH Institute for Health  Professions who put together this  presentation so with that  heavy happy and healthy day  [Music]


00:00:05.320 --> 00:00:05.330 align:start position:0%
 
 

00:00:05.330 --> 00:00:18.910 align:start position:0%
 


00:00:18.910 --> 00:00:21.529 align:start position:0%
 
 

00:00:21.529 --> 00:00:23.510 align:start position:0%
 
 

00:00:23.510 --> 00:00:26.630 align:start position:0%
 
 

00:00:26.630 --> 00:00:28.849 align:start position:0%
 
 

00:00:28.849 --> 00:00:31.070 align:start position:0%
 
 

00:00:31.070 --> 00:00:33.830 align:start position:0%
 
 

00:00:33.830 --> 00:00:37.790 align:start position:0%
 
 

00:00:37.790 --> 00:00:40.250 align:start position:0%
 
 

00:00:40.250 --> 00:00:42.170 align:start position:0%
 
 

00:00:42.170 --> 00:00:43.970 align:start position:0%
 
 

00:00:43.970 --> 00:00:46.010 align:start position:0%
 
 

00:00:46.010 --> 00:00:49.369 align:start position:0%
 
 

00:00:49.369 --> 00:00:51.110 align:start position:0%
 
 

00:00:51.110 --> 00:00:53.990 align:start position:0%
 
 

00:00:53.990 --> 00:00:57.350 align:start position:0%
 
 

00:00:57.350 --> 00:00:59.150 align:start position:0%
 
 

00:00:59.150 --> 00:01:01.850 align:start position:0%
 
 

00:01:01.850 --> 00:01:03.709 align:start position:0%
 
 

00:01:03.709 --> 00:01:07.429 align:start position:0%
 
 

00:01:07.429 --> 00:01:10.250 align:start position:0%
 
 

00:01:10.250 --> 00:01:12.830 align:start position:0%
 
 

00:01:12.830 --> 00:01:15.410 align:start position:0%
 
 

00:01:15.410 --> 00:01:17.630 align:start position:0%
 
 

00:01:17.630 --> 00:01:19.969 align:start position:0%
 
 

00:01:19.969 --> 00:01:23.450 align:start position:0%
 
 

00:01:23.450 --> 00:01:26.390 align:start position:0%
 
 

00:01:26.390 --> 00:01:29.810 align:start position:0%
 
 

00:01:29.810 --> 00:01:32.210 align:start position:0%
 
 

00:01:32.210 --> 00:01:36.289 align:start position:0%
 
 

00:01:36.289 --> 00:01:38.090 align:start position:0%
 
 

00:01:38.090 --> 00:01:40.490 align:start position:0%
 
 

00:01:40.490 --> 00:01:43.190 align:start position:0%
 
 

00:01:43.190 --> 00:01:44.810 align:start position:0%
 
 

00:01:44.810 --> 00:01:48.050 align:start position:0%
 
 

00:01:48.050 --> 00:01:50.090 align:start position:0%
 
 

00:01:50.090 --> 00:01:52.190 align:start position:0%
 
 

00:01:52.190 --> 00:01:54.830 align:start position:0%
 
 

00:01:54.830 --> 00:01:57.230 align:start position:0%
 
 

00:01:57.230 --> 00:02:00.469 align:start position:0%
 
 

00:02:00.469 --> 00:02:02.450 align:start position:0%
 
 

00:02:02.450 --> 00:02:05.090 align:start position:0%
 
 

00:02:05.090 --> 00:02:08.389 align:start position:0%
 
 

00:02:08.389 --> 00:02:10.130 align:start position:0%
 
 

00:02:10.130 --> 00:02:11.690 align:start position:0%
 
 

00:02:11.690 --> 00:02:13.369 align:start position:0%
 
 

00:02:13.369 --> 00:02:16.270 align:start position:0%
 
 

00:02:16.270 --> 00:02:18.530 align:start position:0%
 
 

00:02:18.530 --> 00:02:21.110 align:start position:0%
 
 

00:02:21.110 --> 00:02:25.670 align:start position:0%
 
 

00:02:25.670 --> 00:02:28.490 align:start position:0%
 
 

00:02:28.490 --> 00:02:30.770 align:start position:0%
 
 

00:02:30.770 --> 00:02:34.790 align:start position:0%
 
 

00:02:34.790 --> 00:02:37.729 align:start position:0%
 
 

00:02:37.729 --> 00:02:40.790 align:start position:0%
 
 

00:02:40.790 --> 00:02:43.130 align:start position:0%
 
 

00:02:43.130 --> 00:02:45.610 align:start position:0%
 
 

00:02:45.610 --> 00:02:50.390 align:start position:0%
 
 

00:02:50.390 --> 00:02:54.470 align:start position:0%
 
 

00:02:54.470 --> 00:02:57.470 align:start position:0%
 
 

00:02:57.470 --> 00:03:00.589 align:start position:0%
 
 

00:03:00.589 --> 00:03:02.809 align:start position:0%
 
 

00:03:02.809 --> 00:03:05.750 align:start position:0%
 
 

00:03:05.750 --> 00:03:07.610 align:start position:0%
 
 

00:03:07.610 --> 00:03:07.620 align:start position:0%
 
 

00:03:07.620 --> 00:03:08.690 align:start position:0%
 


00:03:08.690 --> 00:03:11.030 align:start position:0%
 
 

00:03:11.030 --> 00:03:13.610 align:start position:0%
 
 

00:03:13.610 --> 00:03:16.610 align:start position:0%
 
 

00:03:16.610 --> 00:03:20.089 align:start position:0%
 
 

00:03:20.089 --> 00:03:24.110 align:start position:0%
 
 

00:03:24.110 --> 00:03:27.410 align:start position:0%
 
 

00:03:27.410 --> 00:03:29.630 align:start position:0%
 
 

00:03:29.630 --> 00:03:31.850 align:start position:0%
 
 

00:03:31.850 --> 00:03:33.949 align:start position:0%
 
 

00:03:33.949 --> 00:03:35.509 align:start position:0%
 
 

00:03:35.509 --> 00:03:38.030 align:start position:0%
 
 

00:03:38.030 --> 00:03:39.589 align:start position:0%
 
 

00:03:39.589 --> 00:03:39.599 align:start position:0%
 
 

00:03:39.599 --> 00:03:40.250 align:start position:0%
 


00:03:40.250 --> 00:03:42.770 align:start position:0%
 
 

00:03:42.770 --> 00:03:45.050 align:start position:0%
 
 

00:03:45.050 --> 00:03:47.089 align:start position:0%
 
 

00:03:47.089 --> 00:03:48.890 align:start position:0%
 
 

00:03:48.890 --> 00:03:50.869 align:start position:0%
 
 

00:03:50.869 --> 00:03:50.879 align:start position:0%
 
 

00:03:50.879 --> 00:03:52.070 align:start position:0%
 


00:03:52.070 --> 00:03:54.229 align:start position:0%
 
 

00:03:54.229 --> 00:03:56.570 align:start position:0%
 
 

00:03:56.570 --> 00:03:58.910 align:start position:0%
 
 

00:03:58.910 --> 00:04:01.009 align:start position:0%
 
 

00:04:01.009 --> 00:04:03.229 align:start position:0%
 
 

00:04:03.229 --> 00:04:06.470 align:start position:0%
 
 

00:04:06.470 --> 00:04:08.149 align:start position:0%
 
 

00:04:08.149 --> 00:04:10.070 align:start position:0%
 
 

00:04:10.070 --> 00:04:12.170 align:start position:0%
 
 

00:04:12.170 --> 00:04:14.750 align:start position:0%
 
 

00:04:14.750 --> 00:04:16.490 align:start position:0%
 
 

00:04:16.490 --> 00:04:18.590 align:start position:0%
 
 

00:04:18.590 --> 00:04:21.170 align:start position:0%
 
 

00:04:21.170 --> 00:04:25.129 align:start position:0%
 
 

00:04:25.129 --> 00:04:26.689 align:start position:0%
 
 

00:04:26.689 --> 00:04:28.909 align:start position:0%
 
 

00:04:28.909 --> 00:04:31.610 align:start position:0%
 
 

00:04:31.610 --> 00:04:33.710 align:start position:0%
 
 

00:04:33.710 --> 00:04:35.210 align:start position:0%
 
 

00:04:35.210 --> 00:04:37.550 align:start position:0%
 
 

00:04:37.550 --> 00:04:39.110 align:start position:0%
 
 

00:04:39.110 --> 00:04:42.350 align:start position:0%
 
 

00:04:42.350 --> 00:04:44.749 align:start position:0%
 
 

00:04:44.749 --> 00:04:47.510 align:start position:0%
 
 

00:04:47.510 --> 00:04:50.689 align:start position:0%
 
 

00:04:50.689 --> 00:04:53.150 align:start position:0%
 
 

00:04:53.150 --> 00:04:54.830 align:start position:0%
 
 

00:04:54.830 --> 00:04:56.270 align:start position:0%
 
 

00:04:56.270 --> 00:04:58.969 align:start position:0%
 
 

00:04:58.969 --> 00:05:00.830 align:start position:0%
 
 

00:05:00.830 --> 00:05:03.530 align:start position:0%
 
 

00:05:03.530 --> 00:05:06.230 align:start position:0%
 
 

00:05:06.230 --> 00:05:07.790 align:start position:0%
 
 

00:05:07.790 --> 00:05:10.909 align:start position:0%
 
 

00:05:10.909 --> 00:05:12.469 align:start position:0%
 
 

00:05:12.469 --> 00:05:14.270 align:start position:0%
 
 

00:05:14.270 --> 00:05:16.730 align:start position:0%
 
 

00:05:16.730 --> 00:05:18.890 align:start position:0%
 
 

00:05:18.890 --> 00:05:22.189 align:start position:0%
 
 

00:05:22.189 --> 00:05:25.730 align:start position:0%
 
 

00:05:25.730 --> 00:05:28.850 align:start position:0%
 
 

00:05:28.850 --> 00:05:32.150 align:start position:0%
 
 

00:05:32.150 --> 00:05:35.210 align:start position:0%
 
 

00:05:35.210 --> 00:05:38.810 align:start position:0%
 
 

00:05:38.810 --> 00:05:41.510 align:start position:0%
 
 

00:05:41.510 --> 00:05:44.570 align:start position:0%
 
 

00:05:44.570 --> 00:05:48.290 align:start position:0%
 
 

00:05:48.290 --> 00:05:50.270 align:start position:0%
 
 

00:05:50.270 --> 00:05:53.629 align:start position:0%
 
 

00:05:53.629 --> 00:05:55.969 align:start position:0%
 
 

00:05:55.969 --> 00:05:58.370 align:start position:0%
 
 

00:05:58.370 --> 00:06:00.170 align:start position:0%
 
 

00:06:00.170 --> 00:06:00.180 align:start position:0%
 
 

00:06:00.180 --> 00:06:01.189 align:start position:0%
 


00:06:01.189 --> 00:06:03.830 align:start position:0%
 
 

00:06:03.830 --> 00:06:05.629 align:start position:0%
 
 

00:06:05.629 --> 00:06:08.330 align:start position:0%
 
 

00:06:08.330 --> 00:06:11.450 align:start position:0%
 
 

00:06:11.450 --> 00:06:13.730 align:start position:0%
 
 

00:06:13.730 --> 00:06:16.249 align:start position:0%
 
 

00:06:16.249 --> 00:06:19.310 align:start position:0%
 
 

00:06:19.310 --> 00:06:21.590 align:start position:0%
 
 

00:06:21.590 --> 00:06:26.050 align:start position:0%
 
 

00:06:26.050 --> 00:06:30.830 align:start position:0%
 
 

00:06:30.830 --> 00:06:34.309 align:start position:0%
 
 

00:06:34.309 --> 00:06:35.749 align:start position:0%
 
 

00:06:35.749 --> 00:06:38.510 align:start position:0%
 
 

00:06:38.510 --> 00:06:40.070 align:start position:0%
 
 

00:06:40.070 --> 00:06:41.749 align:start position:0%
 
 

00:06:41.749 --> 00:06:43.850 align:start position:0%
 
 

00:06:43.850 --> 00:06:46.189 align:start position:0%
 
 

00:06:46.189 --> 00:06:48.650 align:start position:0%
 
 

00:06:48.650 --> 00:06:50.330 align:start position:0%
 
 

00:06:50.330 --> 00:06:50.340 align:start position:0%
 
 

00:06:50.340 --> 00:06:51.110 align:start position:0%
 


00:06:51.110 --> 00:06:53.029 align:start position:0%
 
 

00:06:53.029 --> 00:06:54.830 align:start position:0%
 
 

00:06:54.830 --> 00:06:58.010 align:start position:0%
 
 

00:06:58.010 --> 00:07:00.050 align:start position:0%
 
 

00:07:00.050 --> 00:07:03.409 align:start position:0%
 
 

00:07:03.409 --> 00:07:08.390 align:start position:0%
 
 

00:07:08.390 --> 00:07:10.969 align:start position:0%
 
 

00:07:10.969 --> 00:07:14.990 align:start position:0%
 
 

00:07:14.990 --> 00:07:17.570 align:start position:0%
 
 

00:07:17.570 --> 00:07:20.689 align:start position:0%
 
 

00:07:20.689 --> 00:07:23.870 align:start position:0%
 
 

00:07:23.870 --> 00:07:27.350 align:start position:0%
 
 

00:07:27.350 --> 00:07:30.050 align:start position:0%
 
 

00:07:30.050 --> 00:07:32.770 align:start position:0%
 
 

00:07:32.770 --> 00:07:35.809 align:start position:0%
 
 

00:07:35.809 --> 00:07:38.390 align:start position:0%
 
 

00:07:38.390 --> 00:07:40.010 align:start position:0%
 
 

00:07:40.010 --> 00:07:42.350 align:start position:0%
 
 

00:07:42.350 --> 00:07:42.360 align:start position:0%
 
 

00:07:42.360 --> 00:07:43.010 align:start position:0%
 


00:07:43.010 --> 00:07:45.950 align:start position:0%
 
 

00:07:45.950 --> 00:07:47.510 align:start position:0%
 
 

00:07:47.510 --> 00:07:50.029 align:start position:0%
 
 

00:07:50.029 --> 00:07:52.309 align:start position:0%
 
 

00:07:52.309 --> 00:07:54.050 align:start position:0%
 
 

00:07:54.050 --> 00:07:57.170 align:start position:0%
 
 

00:07:57.170 --> 00:08:01.490 align:start position:0%
 
 

00:08:01.490 --> 00:08:04.010 align:start position:0%
 
 

00:08:04.010 --> 00:08:05.330 align:start position:0%
 
 

00:08:05.330 --> 00:08:07.010 align:start position:0%
 
 

00:08:07.010 --> 00:08:09.790 align:start position:0%
 
 

00:08:09.790 --> 00:08:13.969 align:start position:0%
 
 

00:08:13.969 --> 00:08:15.710 align:start position:0%
 
 

00:08:15.710 --> 00:08:17.749 align:start position:0%
 
 

00:08:17.749 --> 00:08:19.490 align:start position:0%
 
 

00:08:19.490 --> 00:08:21.890 align:start position:0%
 
 

00:08:21.890 --> 00:08:24.230 align:start position:0%
 
 

00:08:24.230 --> 00:08:26.390 align:start position:0%
 
 

00:08:26.390 --> 00:08:29.450 align:start position:0%
 
 

00:08:29.450 --> 00:08:31.909 align:start position:0%
 
 

00:08:31.909 --> 00:08:34.430 align:start position:0%
 
 

00:08:34.430 --> 00:08:35.870 align:start position:0%
 
 

00:08:35.870 --> 00:08:37.730 align:start position:0%
 
 

00:08:37.730 --> 00:08:42.110 align:start position:0%
 
 

00:08:42.110 --> 00:08:44.810 align:start position:0%
 
 

00:08:44.810 --> 00:08:47.509 align:start position:0%
 
 

00:08:47.509 --> 00:08:49.910 align:start position:0%
 
 

00:08:49.910 --> 00:08:51.350 align:start position:0%
 
 

00:08:51.350 --> 00:08:53.930 align:start position:0%
 
 

00:08:53.930 --> 00:08:56.449 align:start position:0%
 
 

00:08:56.449 --> 00:09:00.470 align:start position:0%
 
 

00:09:00.470 --> 00:09:03.590 align:start position:0%
 
 

00:09:03.590 --> 00:09:06.350 align:start position:0%
 
 

00:09:06.350 --> 00:09:08.210 align:start position:0%
 
 

00:09:08.210 --> 00:09:10.850 align:start position:0%
 
 

00:09:10.850 --> 00:09:14.210 align:start position:0%
 
 

00:09:14.210 --> 00:09:16.370 align:start position:0%
 
 

00:09:16.370 --> 00:09:19.130 align:start position:0%
 
 

00:09:19.130 --> 00:09:22.070 align:start position:0%
 
 

00:09:22.070 --> 00:09:24.110 align:start position:0%
 
 

00:09:24.110 --> 00:09:26.210 align:start position:0%
 
 

00:09:26.210 --> 00:09:29.389 align:start position:0%
 
 

00:09:29.389 --> 00:09:31.430 align:start position:0%
 
 

00:09:31.430 --> 00:09:33.350 align:start position:0%
 
 

00:09:33.350 --> 00:09:35.449 align:start position:0%
 
 

00:09:35.449 --> 00:09:38.269 align:start position:0%
 
 

00:09:38.269 --> 00:09:38.279 align:start position:0%
 
 

00:09:38.279 --> 00:09:39.650 align:start position:0%
 


00:09:39.650 --> 00:09:42.590 align:start position:0%
 
 

00:09:42.590 --> 00:09:44.750 align:start position:0%
 
 

00:09:44.750 --> 00:09:47.150 align:start position:0%
 
 

00:09:47.150 --> 00:09:48.530 align:start position:0%
 
 

00:09:48.530 --> 00:09:50.389 align:start position:0%
 
 

00:09:50.389 --> 00:09:52.730 align:start position:0%
 
 

00:09:52.730 --> 00:09:55.009 align:start position:0%
 
 

00:09:55.009 --> 00:09:57.050 align:start position:0%
 
 

00:09:57.050 --> 00:09:58.550 align:start position:0%
 
 

00:09:58.550 --> 00:10:00.170 align:start position:0%
 
 

00:10:00.170 --> 00:10:02.930 align:start position:0%
 
 

00:10:02.930 --> 00:10:05.750 align:start position:0%
 
 

00:10:05.750 --> 00:10:08.210 align:start position:0%
 
 

00:10:08.210 --> 00:10:10.670 align:start position:0%
 
 

00:10:10.670 --> 00:10:13.610 align:start position:0%
 
 

00:10:13.610 --> 00:10:16.850 align:start position:0%
 
 

00:10:16.850 --> 00:10:20.389 align:start position:0%
 
 

00:10:20.389 --> 00:10:22.790 align:start position:0%
 
 

00:10:22.790 --> 00:10:25.130 align:start position:0%
 
 

00:10:25.130 --> 00:10:27.769 align:start position:0%
 
 

00:10:27.769 --> 00:10:30.110 align:start position:0%
 
 

00:10:30.110 --> 00:10:32.090 align:start position:0%
 
 

00:10:32.090 --> 00:10:35.930 align:start position:0%
 
 

00:10:35.930 --> 00:10:37.750 align:start position:0%
 
 

00:10:37.750 --> 00:10:40.550 align:start position:0%
 
 

00:10:40.550 --> 00:10:42.410 align:start position:0%
 
 

00:10:42.410 --> 00:10:44.630 align:start position:0%
 
 

00:10:44.630 --> 00:10:46.910 align:start position:0%
 
 

00:10:46.910 --> 00:10:49.370 align:start position:0%
 
 

00:10:49.370 --> 00:10:51.769 align:start position:0%
 
 

00:10:51.769 --> 00:10:53.449 align:start position:0%
 
 

00:10:53.449 --> 00:10:56.449 align:start position:0%
 
 

00:10:56.449 --> 00:10:57.829 align:start position:0%
 
 

00:10:57.829 --> 00:11:01.069 align:start position:0%
 
 

00:11:01.069 --> 00:11:02.990 align:start position:0%
 
 

00:11:02.990 --> 00:11:05.930 align:start position:0%
 
 

00:11:05.930 --> 00:11:09.410 align:start position:0%
 
 

00:11:09.410 --> 00:11:11.030 align:start position:0%
 
 

00:11:11.030 --> 00:11:13.310 align:start position:0%
 
 

00:11:13.310 --> 00:11:15.889 align:start position:0%
 
 

00:11:15.889 --> 00:11:17.810 align:start position:0%
 
 

00:11:17.810 --> 00:11:19.550 align:start position:0%
 
 

00:11:19.550 --> 00:11:22.310 align:start position:0%
 
 

00:11:22.310 --> 00:11:23.870 align:start position:0%
 
 

00:11:23.870 --> 00:11:26.329 align:start position:0%
 
 

00:11:26.329 --> 00:11:29.509 align:start position:0%
 
 

00:11:29.509 --> 00:11:31.790 align:start position:0%
 
 

00:11:31.790 --> 00:11:35.030 align:start position:0%
 
 

00:11:35.030 --> 00:11:37.190 align:start position:0%
 
 

00:11:37.190 --> 00:11:39.769 align:start position:0%
 
 

00:11:39.769 --> 00:11:42.910 align:start position:0%
 
 

00:11:42.910 --> 00:11:46.490 align:start position:0%
 
 

00:11:46.490 --> 00:11:49.310 align:start position:0%
 
 

00:11:49.310 --> 00:11:52.430 align:start position:0%
 
 

00:11:52.430 --> 00:11:54.230 align:start position:0%
 
 

00:11:54.230 --> 00:11:56.389 align:start position:0%
 
 

00:11:56.389 --> 00:11:58.850 align:start position:0%
 
 

00:11:58.850 --> 00:12:00.590 align:start position:0%
 
 

00:12:00.590 --> 00:12:02.930 align:start position:0%
 
 

00:12:02.930 --> 00:12:05.210 align:start position:0%
 
 

00:12:05.210 --> 00:12:06.470 align:start position:0%
 
 

00:12:06.470 --> 00:12:08.509 align:start position:0%
 
 

00:12:08.509 --> 00:12:10.069 align:start position:0%
 
 

00:12:10.069 --> 00:12:12.410 align:start position:0%
 
 

00:12:12.410 --> 00:12:14.810 align:start position:0%
 
 

00:12:14.810 --> 00:12:17.930 align:start position:0%
 
 

00:12:17.930 --> 00:12:20.509 align:start position:0%
 
 

00:12:20.509 --> 00:12:22.550 align:start position:0%
 
 

00:12:22.550 --> 00:12:24.530 align:start position:0%
 
 

00:12:24.530 --> 00:12:27.050 align:start position:0%
 
 

00:12:27.050 --> 00:12:29.810 align:start position:0%
 
 

00:12:29.810 --> 00:12:32.090 align:start position:0%
 
 

00:12:32.090 --> 00:12:35.090 align:start position:0%
 
 

00:12:35.090 --> 00:12:37.670 align:start position:0%
 
 

00:12:37.670 --> 00:12:39.949 align:start position:0%
 
 

00:12:39.949 --> 00:12:42.470 align:start position:0%
 
 

00:12:42.470 --> 00:12:45.410 align:start position:0%
 
 

00:12:45.410 --> 00:12:47.269 align:start position:0%
 
 

00:12:47.269 --> 00:12:49.490 align:start position:0%
 
 

00:12:49.490 --> 00:12:51.650 align:start position:0%
 
 

00:12:51.650 --> 00:12:52.970 align:start position:0%
 
 

00:12:52.970 --> 00:12:55.490 align:start position:0%
 
 

00:12:55.490 --> 00:12:58.910 align:start position:0%
 
 

00:12:58.910 --> 00:13:01.610 align:start position:0%
 
 

00:13:01.610 --> 00:13:03.710 align:start position:0%
 
 

00:13:03.710 --> 00:13:05.810 align:start position:0%
 
 

00:13:05.810 --> 00:13:07.190 align:start position:0%
 
 

00:13:07.190 --> 00:13:09.470 align:start position:0%
 
 

00:13:09.470 --> 00:13:11.090 align:start position:0%
 
 

00:13:11.090 --> 00:13:13.009 align:start position:0%
 
 

00:13:13.009 --> 00:13:14.750 align:start position:0%
 
 

00:13:14.750 --> 00:13:16.370 align:start position:0%
 
 

00:13:16.370 --> 00:13:18.710 align:start position:0%
 
 

00:13:18.710 --> 00:13:20.690 align:start position:0%
 
 

00:13:20.690 --> 00:13:22.850 align:start position:0%
 
 

00:13:22.850 --> 00:13:24.949 align:start position:0%
 
 

00:13:24.949 --> 00:13:27.910 align:start position:0%
 
 

00:13:27.910 --> 00:13:30.530 align:start position:0%
 
 

00:13:30.530 --> 00:13:32.930 align:start position:0%
 
 

00:13:32.930 --> 00:13:34.670 align:start position:0%
 
 

00:13:34.670 --> 00:13:37.730 align:start position:0%
 
 

00:13:37.730 --> 00:13:37.740 align:start position:0%
 
 

00:13:37.740 --> 00:13:38.990 align:start position:0%
 


00:13:38.990 --> 00:13:42.730 align:start position:0%
 
 

00:13:42.730 --> 00:13:45.530 align:start position:0%
 
 

00:13:45.530 --> 00:13:48.410 align:start position:0%
 
 

00:13:48.410 --> 00:13:49.850 align:start position:0%
 
 

00:13:49.850 --> 00:13:51.470 align:start position:0%
 
 

00:13:51.470 --> 00:13:53.990 align:start position:0%
 
 

00:13:53.990 --> 00:13:55.790 align:start position:0%
 
 

00:13:55.790 --> 00:13:58.009 align:start position:0%
 
 

00:13:58.009 --> 00:14:00.889 align:start position:0%
 
 

00:14:00.889 --> 00:14:02.470 align:start position:0%
 
 

00:14:02.470 --> 00:14:05.810 align:start position:0%
 
 

00:14:05.810 --> 00:14:08.350 align:start position:0%
 
 

00:14:08.350 --> 00:14:12.230 align:start position:0%
 
 

00:14:12.230 --> 00:14:15.050 align:start position:0%
 
 

00:14:15.050 --> 00:14:17.690 align:start position:0%
 
 

00:14:17.690 --> 00:14:19.490 align:start position:0%
 
 

00:14:19.490 --> 00:14:22.069 align:start position:0%
 
 

00:14:22.069 --> 00:14:25.250 align:start position:0%
 
 

00:14:25.250 --> 00:14:27.470 align:start position:0%
 
 

00:14:27.470 --> 00:14:29.990 align:start position:0%
 
 

00:14:29.990 --> 00:14:32.449 align:start position:0%
 
 

00:14:32.449 --> 00:14:34.250 align:start position:0%
 
 

00:14:34.250 --> 00:14:36.410 align:start position:0%
 
 

00:14:36.410 --> 00:14:39.889 align:start position:0%
 
 

00:14:39.889 --> 00:14:41.990 align:start position:0%
 
 

00:14:41.990 --> 00:14:44.210 align:start position:0%
 
 

00:14:44.210 --> 00:14:46.189 align:start position:0%
 
 

00:14:46.189 --> 00:14:47.990 align:start position:0%
 
 

00:14:47.990 --> 00:14:50.150 align:start position:0%
 
 

00:14:50.150 --> 00:14:52.550 align:start position:0%
 
 

00:14:52.550 --> 00:14:55.310 align:start position:0%
 
 

00:14:55.310 --> 00:14:56.689 align:start position:0%
 
 

00:14:56.689 --> 00:14:59.150 align:start position:0%
 
 

00:14:59.150 --> 00:15:01.490 align:start position:0%
 
 

00:15:01.490 --> 00:15:03.290 align:start position:0%
 
 

00:15:03.290 --> 00:15:06.350 align:start position:0%
 
 

00:15:06.350 --> 00:15:09.050 align:start position:0%
 
 

00:15:09.050 --> 00:15:11.150 align:start position:0%
 
 

00:15:11.150 --> 00:15:13.910 align:start position:0%
 
 

00:15:13.910 --> 00:15:17.689 align:start position:0%
 
 

00:15:17.689 --> 00:15:21.230 align:start position:0%
 
 

00:15:21.230 --> 00:15:25.550 align:start position:0%
 
 

00:15:25.550 --> 00:15:28.009 align:start position:0%
 
 

00:15:28.009 --> 00:15:30.110 align:start position:0%
 
 

00:15:30.110 --> 00:15:32.449 align:start position:0%
 
 

00:15:32.449 --> 00:15:35.930 align:start position:0%
 
 

00:15:35.930 --> 00:15:38.509 align:start position:0%
 
 

00:15:38.509 --> 00:15:41.930 align:start position:0%
 
 

00:15:41.930 --> 00:15:44.150 align:start position:0%
 
 

00:15:44.150 --> 00:15:46.370 align:start position:0%
 
 

00:15:46.370 --> 00:15:49.970 align:start position:0%
 
 

00:15:49.970 --> 00:15:53.410 align:start position:0%
 
 

00:15:53.410 --> 00:15:55.730 align:start position:0%
 
 

00:15:55.730 --> 00:15:57.410 align:start position:0%
 
 

00:15:57.410 --> 00:16:01.670 align:start position:0%
 
 

00:16:01.670 --> 00:16:03.590 align:start position:0%
 
 

00:16:03.590 --> 00:16:07.129 align:start position:0%
 
 

00:16:07.129 --> 00:16:09.769 align:start position:0%
 
 

00:16:09.769 --> 00:16:12.829 align:start position:0%
 
 

00:16:12.829 --> 00:16:14.870 align:start position:0%
 
 

00:16:14.870 --> 00:16:16.910 align:start position:0%
 
 

00:16:16.910 --> 00:16:20.090 align:start position:0%
 
 

00:16:20.090 --> 00:16:23.210 align:start position:0%
 
 

00:16:23.210 --> 00:16:25.610 align:start position:0%
 
 

00:16:25.610 --> 00:16:29.090 align:start position:0%
 
 

00:16:29.090 --> 00:16:32.470 align:start position:0%
 
 

00:16:32.470 --> 00:16:36.949 align:start position:0%
 
 

00:16:36.949 --> 00:16:40.370 align:start position:0%
 
 

00:16:40.370 --> 00:16:42.230 align:start position:0%
 
 

00:16:42.230 --> 00:16:45.710 align:start position:0%
 
 

00:16:45.710 --> 00:16:47.870 align:start position:0%
 
 

00:16:47.870 --> 00:16:50.329 align:start position:0%
 
 

00:16:50.329 --> 00:16:52.970 align:start position:0%
 
 

00:16:52.970 --> 00:16:55.850 align:start position:0%
 
 

00:16:55.850 --> 00:16:59.030 align:start position:0%
 
 

00:16:59.030 --> 00:17:01.329 align:start position:0%
 
 

00:17:01.329 --> 00:17:04.370 align:start position:0%
 
 

00:17:04.370 --> 00:17:07.130 align:start position:0%
 
 

00:17:07.130 --> 00:17:09.470 align:start position:0%
 
 

00:17:09.470 --> 00:17:11.449 align:start position:0%
 
 

00:17:11.449 --> 00:17:11.459 align:start position:0%
 
 

00:17:11.459 --> 00:17:14.329 align:start position:0%
 


00:17:14.329 --> 00:17:16.069 align:start position:0%
 
 

00:17:16.069 --> 00:17:18.350 align:start position:0%
 
 

00:17:18.350 --> 00:17:21.409 align:start position:0%
 
 

00:17:21.409 --> 00:17:22.970 align:start position:0%
 
 

00:17:22.970 --> 00:17:24.289 align:start position:0%
 
 

00:17:24.289 --> 00:17:27.230 align:start position:0%
 
 

00:17:27.230 --> 00:17:29.510 align:start position:0%
 
 

00:17:29.510 --> 00:17:31.150 align:start position:0%
 
 

00:17:31.150 --> 00:17:34.070 align:start position:0%
 
 

00:17:34.070 --> 00:17:37.909 align:start position:0%
 
 

00:17:37.909 --> 00:17:40.130 align:start position:0%
 
 

00:17:40.130 --> 00:17:42.590 align:start position:0%
 
 

00:17:42.590 --> 00:17:44.390 align:start position:0%
 
 

00:17:44.390 --> 00:17:46.250 align:start position:0%
 
 

00:17:46.250 --> 00:17:49.970 align:start position:0%
 
 

00:17:49.970 --> 00:17:51.710 align:start position:0%
 
 

00:17:51.710 --> 00:17:54.590 align:start position:0%
 
 

00:17:54.590 --> 00:17:54.600 align:start position:0%
 
 

00:17:54.600 --> 00:17:56.210 align:start position:0%
 


00:17:56.210 --> 00:17:58.070 align:start position:0%
 
 

00:17:58.070 --> 00:18:00.110 align:start position:0%
 
 

00:18:00.110 --> 00:18:02.029 align:start position:0%
 
 

00:18:02.029 --> 00:18:03.830 align:start position:0%
 
 

00:18:03.830 --> 00:18:06.590 align:start position:0%
 
 

00:18:06.590 --> 00:18:09.110 align:start position:0%
 
 

00:18:09.110 --> 00:18:11.210 align:start position:0%
 
 

00:18:11.210 --> 00:18:14.150 align:start position:0%
 
 

00:18:14.150 --> 00:18:15.409 align:start position:0%
 
 

00:18:15.409 --> 00:18:16.850 align:start position:0%
 
 

00:18:16.850 --> 00:18:19.549 align:start position:0%
 
 

00:18:19.549 --> 00:18:21.110 align:start position:0%
 
 

00:18:21.110 --> 00:18:23.630 align:start position:0%
 
 

00:18:23.630 --> 00:18:25.789 align:start position:0%
 
 

00:18:25.789 --> 00:18:28.130 align:start position:0%
 
 

00:18:28.130 --> 00:18:30.230 align:start position:0%
 
 

00:18:30.230 --> 00:18:30.240 align:start position:0%
 
 

00:18:30.240 --> 00:18:30.890 align:start position:0%
 


00:18:30.890 --> 00:18:33.350 align:start position:0%
 
 

00:18:33.350 --> 00:18:35.029 align:start position:0%
 
 

00:18:35.029 --> 00:18:37.669 align:start position:0%
 
 

00:18:37.669 --> 00:18:40.010 align:start position:0%
 
 

00:18:40.010 --> 00:18:42.350 align:start position:0%
 
 

00:18:42.350 --> 00:18:45.350 align:start position:0%
 
 

00:18:45.350 --> 00:18:47.770 align:start position:0%
 
 

00:18:47.770 --> 00:18:49.430 align:start position:0%
 
 

00:18:49.430 --> 00:18:51.890 align:start position:0%
 
 

00:18:51.890 --> 00:18:54.470 align:start position:0%
 
 

00:18:54.470 --> 00:18:57.650 align:start position:0%
 
 

00:18:57.650 --> 00:19:00.470 align:start position:0%
 
 

00:19:00.470 --> 00:19:03.950 align:start position:0%
 
 

00:19:03.950 --> 00:19:06.110 align:start position:0%
 
 

00:19:06.110 --> 00:19:08.750 align:start position:0%
 
 

00:19:08.750 --> 00:19:09.770 align:start position:0%
 
 

00:19:09.770 --> 00:19:13.010 align:start position:0%
 
 

00:19:13.010 --> 00:19:15.350 align:start position:0%
 
 

00:19:15.350 --> 00:19:17.330 align:start position:0%
 
 

00:19:17.330 --> 00:19:19.430 align:start position:0%
 
 

00:19:19.430 --> 00:19:21.950 align:start position:0%
 
 

00:19:21.950 --> 00:19:21.960 align:start position:0%
 
 

00:19:21.960 --> 00:19:23.090 align:start position:0%
 


00:19:23.090 --> 00:19:25.130 align:start position:0%
 
 

00:19:25.130 --> 00:19:27.850 align:start position:0%
 
 

00:19:27.850 --> 00:19:31.370 align:start position:0%
 
 

00:19:31.370 --> 00:19:33.710 align:start position:0%
 
 

00:19:33.710 --> 00:19:35.810 align:start position:0%
 
 

00:19:35.810 --> 00:19:37.610 align:start position:0%
 
 

00:19:37.610 --> 00:19:39.409 align:start position:0%
 
 

00:19:39.409 --> 00:19:42.070 align:start position:0%
 
 

00:19:42.070 --> 00:19:44.210 align:start position:0%
 
 

00:19:44.210 --> 00:19:47.210 align:start position:0%
 
 

00:19:47.210 --> 00:19:49.250 align:start position:0%
 
 

00:19:49.250 --> 00:19:52.370 align:start position:0%
 
 

00:19:52.370 --> 00:19:54.890 align:start position:0%
 
 

00:19:54.890 --> 00:19:58.970 align:start position:0%
 
 

00:19:58.970 --> 00:20:01.970 align:start position:0%
 
 

00:20:01.970 --> 00:20:04.250 align:start position:0%
 
 

00:20:04.250 --> 00:20:06.230 align:start position:0%
 
 

00:20:06.230 --> 00:20:07.970 align:start position:0%
 
 

00:20:07.970 --> 00:20:10.850 align:start position:0%
 
 

00:20:10.850 --> 00:20:13.490 align:start position:0%
 
 

00:20:13.490 --> 00:20:16.010 align:start position:0%
 
 

00:20:16.010 --> 00:20:19.549 align:start position:0%
 
 

00:20:19.549 --> 00:20:23.110 align:start position:0%
 
 

00:20:23.110 --> 00:20:27.110 align:start position:0%
 
 

00:20:27.110 --> 00:20:28.789 align:start position:0%
 
 

00:20:28.789 --> 00:20:29.990 align:start position:0%
 
 

00:20:29.990 --> 00:20:32.330 align:start position:0%
 
 

00:20:32.330 --> 00:20:34.370 align:start position:0%
 
 

00:20:34.370 --> 00:20:35.930 align:start position:0%
 
 

00:20:35.930 --> 00:20:39.529 align:start position:0%
 
 

00:20:39.529 --> 00:20:41.750 align:start position:0%
 
 

00:20:41.750 --> 00:20:43.310 align:start position:0%
 
 

00:20:43.310 --> 00:20:45.409 align:start position:0%
 
 

00:20:45.409 --> 00:20:47.810 align:start position:0%
 
 

00:20:47.810 --> 00:20:49.669 align:start position:0%
 
 

00:20:49.669 --> 00:20:51.289 align:start position:0%
 
 

00:20:51.289 --> 00:20:53.450 align:start position:0%
 
 

00:20:53.450 --> 00:20:54.950 align:start position:0%
 
 

00:20:54.950 --> 00:20:57.110 align:start position:0%
 
 

00:20:57.110 --> 00:20:58.789 align:start position:0%
 
 

00:20:58.789 --> 00:20:58.799 align:start position:0%
 
 

00:20:58.799 --> 00:20:59.930 align:start position:0%
 


00:20:59.930 --> 00:20:59.940 align:start position:0%
 
 

00:20:59.940 --> 00:21:05.049 align:start position:0%
 


00:21:05.049 --> 00:21:07.310 align:start position:0%
 
 

00:21:07.310 --> 00:21:09.710 align:start position:0%
 
 

00:21:09.710 --> 00:21:11.990 align:start position:0%
 
 

00:21:11.990 --> 00:21:13.430 align:start position:0%
 
 

00:21:13.430 --> 00:21:16.370 align:start position:0%
 
 

00:21:16.370 --> 00:21:18.289 align:start position:0%
 
 

00:21:18.289 --> 00:21:21.770 align:start position:0%
 
 

00:21:21.770 --> 00:21:23.810 align:start position:0%
 
 

00:21:23.810 --> 00:21:26.330 align:start position:0%
 
 

00:21:26.330 --> 00:21:26.340 align:start position:0%
 
 

00:21:26.340 --> 00:21:27.470 align:start position:0%
 


00:21:27.470 --> 00:21:30.590 align:start position:0%
 
 

00:21:30.590 --> 00:21:32.690 align:start position:0%
 
 

00:21:32.690 --> 00:21:36.230 align:start position:0%
 
 

00:21:36.230 --> 00:21:38.810 align:start position:0%
 
 

00:21:38.810 --> 00:21:38.820 align:start position:0%
 
 

00:21:38.820 --> 00:21:40.909 align:start position:0%
 


00:21:40.909 --> 00:21:44.029 align:start position:0%
 
 

00:21:44.029 --> 00:21:47.169 align:start position:0%
 
 

00:21:47.169 --> 00:21:49.630 align:start position:0%
 
 

00:21:49.630 --> 00:21:52.310 align:start position:0%
 
 

00:21:52.310 --> 00:21:54.830 align:start position:0%
 
 

00:21:54.830 --> 00:21:56.450 align:start position:0%
 
 

00:21:56.450 --> 00:21:58.549 align:start position:0%
 
 

00:21:58.549 --> 00:22:00.710 align:start position:0%
 
 

00:22:00.710 --> 00:22:03.950 align:start position:0%
 
 

00:22:03.950 --> 00:22:06.049 align:start position:0%
 
 

00:22:06.049 --> 00:22:08.330 align:start position:0%
 
 

00:22:08.330 --> 00:22:11.810 align:start position:0%
 
 

00:22:11.810 --> 00:22:14.990 align:start position:0%
 
 

00:22:14.990 --> 00:22:16.730 align:start position:0%
 
 

00:22:16.730 --> 00:22:19.669 align:start position:0%
 
 

00:22:19.669 --> 00:22:21.529 align:start position:0%
 
 

00:22:21.529 --> 00:22:23.149 align:start position:0%
 
 

00:22:23.149 --> 00:22:27.470 align:start position:0%
 
 

00:22:27.470 --> 00:22:29.750 align:start position:0%
 
 

00:22:29.750 --> 00:22:31.430 align:start position:0%
 
 

00:22:31.430 --> 00:22:35.330 align:start position:0%
 
 

00:22:35.330 --> 00:22:37.850 align:start position:0%
 
 

00:22:37.850 --> 00:22:39.710 align:start position:0%
 
 

00:22:39.710 --> 00:22:41.750 align:start position:0%
 
 

00:22:41.750 --> 00:22:44.990 align:start position:0%
 
 

00:22:44.990 --> 00:22:50.060 align:start position:0%
 
 

00:22:50.060 --> 00:22:50.070 align:start position:0%
 
 

00:22:50.070 --> 00:23:09.059 align:start position:0%