This mindful cardio workout could help strengthen both your body and your mind

Health is mental as well as physical.

When you’re looking to improve your overall health, you can’t only focus on workouts for your body – you have to pay attention to your mind as well. Which is why mindful workouts could be the next big thing.

Mindfulness app Headspace has launched Move Mode – a new mind-body fitness experience that aims to strengthen both the mind and body together.

By combining the cognitive and the physical, Headspace is aiming to incorporate the mindful anchors of intention, breathing, timing, form and recovery, into people’s fitness regimes.

And it’s easy to try. Here’s a simple mindful cardio workout that you can try this weekend:

Mindful cardio workout

Created by Kim Glass, US Olympic volleyball player

Exercise is as much about the mind as it is the body. Mindful moments to yourself, whilst exercising, are important to get perspective on your thinking and connect mind with body.

It’s about getting perspective on the thoughts that keep us
from getting up and moving. Let them come and go; they’re just thoughts, and
once we recognise our thoughts as that, they hold less power over us.

Take a moment to set your intention

Take a couple of deep breaths in through the nose, and out through the mouth.

Just walk

If the mind wanders, bring the attention gently back to the movement of your body.

When you’re ready, start jogging

Get used to the feeling for a couple of minutes and set your own pace. Be present in the body, be aware of how it feels, but not paying so much attention that you start changing how you naturally move. Find a state of flow.

Focus on the breath for a minute

Breathing in and out through the nose; keep count of your next ten breaths and try to keep a steady rhythm of breathing.

Counting breaths helps you stay focused

If that doesn’t work, bring your attention back to the movement.

After five or six minutes of running, bring it back to a walk

Walk at a pace that feels right for you. Take a moment to check in with your body and relax into the walk.

When you’re ready, pick up the pace and start jogging again

This will last for around three minutes: long enough to get comfortable. It should feel effortless: without strain or aggression.

Continue to focus on your breathing

And keep up a natural pace, connecting your mind with the movement of your body.

Bring it back to the walk

Check in and see how you feel; even though we’re walking, we’re still present with each step and can be mindful about everything we do.

Keep focusing on your body

If you find yourself distracted, bring it back to the feeling of your feet touching on the ground with each step.

You can keep walking, or wind down for a stretch

Find somewhere quiet and comfortable to focus on each muscle group: the arms, stretching forward to reach your toes and stretching out your quads. As you do this, focus on the areas that you need as you go, focusing your breath as you connect with each part of your body.

Acknowledge your achievement

As you continue with your day, maintain that feeling of accomplishment. Even if you had some thoughts that might have distracted you from exercising, recognise that you didn’t follow them and remember that mentally for next time.

Remember what got you motivated, and how you were able to let your thoughts come and go. Come back to that feeling whenever you need it and bring your focus back to your breath.

What is Move Mode?

It’s essentially mindful fitness: low-to-medium impact exercises and cardio to get your heart pumping.

Move Mode has four new ways to get moving for Headspace users who want to be more mindful or consistent with their exercise routines.

  • Mindful Cardio: 15-minute sessions combine walking, jogging, and running.
  • Get Moving four-week program: A gentle 28-day program. Each four-week course is centred around a different theme each week: week one is focused on intention setting; week two is focused on motivation; week three is appreciation and week four is putting consistency into practice.
  • Quick Workouts: Simple, 25-minute workouts requiring no equipment. Users need space, maybe something to lean on, a yoga mat if preferred, and workout clothes. These sessions range from stretching to explosive movements.
  • Rest-day meditations with Andy: A great workout routine also includes rest days. With Headspace, a rest day is the perfect opportunity for meditation or visualisation.

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Dakota Johnson & Her Pup Zeppelin Make The Cutest Pair Out in LA

Dakota Johnson keeps it cute in a floral wrap dress while out and about in Los Angeles on Friday afternoon (February 28).

The 30-year-old actress was seen picking up her cute dog Zeppelin from a grooming appointment during her outing on a sunny day.

PHOTOS: Check out the latest pics of Dakota Johnson

Earlier in the day, the trailer for Dakota‘s upcoming movie, The High Note, was released.

In it, she plays an overworked personal assistant named Maggie, who’s stuck running errands for superstar Grace, but still aspires to her childhood dream of becoming a music producer.

Check out the full trailer now!

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World News

Man 'watched special needs girlfriend to die of suffocation in desert'

Married man is charged after he ‘took his 4-foot special needs girlfriend to the Nevada desert for an S&M-themed photo shoot where he bound her to a sign post and watched her suffocate to death’

  • A criminal complaint accused John Chapman, 40, of driving his girlfriend Jaime Rae Feden, 33, to the desert near Las Vegas for an S&M-themed photo shoot
  • The complaint details how he bound the  4-foot, 75-pound special needs woman to a signpost and watched her die of asphyxiation 
  • Feden’s naked body was found tied to the signpost on October 5 and Chapman was arrested the following month in Pennsylvania, where he lives with his wife
  • He is to be formally charged with kidnapping resulting in the death of Feden and faces life in prison if he is convicted

A married man allegedly took his 4-foot, special needs girlfriend to the Nevada desert under the premise of doing an S&M photo shoot where he instead bound her to a signpost as he watched her die of asphyxiation, according to a criminal complaint filed this week. 

John Chapman, 40, is to be formally charged with kidnapping, resulting in the death of Jaime Rae Feden, 33, whose naked body was found tied to the signpost on October 5.

Chapman, who was initially arrested a month after the discovery of the 75-pound woman’s remains in the desert outside Las Vegas, allegedly admitted he killed Feden for her money, the complaint says. 

John Chapman, 40, is to be formally charged with kidnapping, resulting in the death of Jaime Rae Feden, 33, his special needs girlfriend

Feden, who was only 4-foot tall, and weighed 75-pounds, was found dead in the desert outside Las Vegas

He is to be formally charged next month, the Pittsburgh Post-Gazette reports. 

If convicted, he faces life in prison. 

Chapman had been living in Bethel Park, Pennsylvania, with a wife he married almost a year before he was arrested. 

His wife Maureen claimed she did not know he was dating Feden – who had VATER syndrome, a series of birth defects that affect several parts of the body and caused her short height – until he called from the police department and confessed to her.

Authorities said he drove Feden, with whom he had a tumultuous relationship, from Bethel Park to Las Vegas, in mid-September. He had taken her on a vacation and to go house hunting.

‘However, Chapman had planned to kill (Feden) before they left Pennsylvania and he had a kill kit ready before their departure for Nevada,’ according to a court affidavit signed by FBI Special Agent Jesse Laramee.

Sometime around September 25th, ‘Chapman convinced (Feden) to drive into the desert under the pretext of participating in an S&M (sadomasochistic/bondage) themed photo shoot’ in Lincoln, County, Nevada, Laramee wrote in the affidavit.

Feden was born with VATER syndrome, a series of birth defects that affect several parts of the body and caused her short height

‘Chapman stated he bound (Feden’s) hands and feet with plastic zip ties and affixed her to a signpost. He then applied duct tape to her mouth and then to her nose until such time she was unable to breathe. He then watched (Feden) die from asphyxiation.’

After the killing, the FBI said, Chapman returned to Pennsylvania, lived at Feden’s house and used her Facebook Messenger to pose as her to ward away family and friends who might grow suspicious.

Police went to do a wellness check on the woman at her home in Bethel Park, after she had not been seen since September 15. 

Chapman’s wife Maureen said she was in disbelief when she got the call from her husband confessing he had murdered the woman.

The shocking news led her to question their entire relationship and his ‘double life’, like claims he was visiting family and lying about his job.

Chapman’s wife Maureen said she was in disbelief when she got the call from her husband confessing he had murdered the woman

The shocking news about Chapman’s double life led his wife Maureen, she says, to question their entire relationship

Chapman reportedly told Maureen: ‘I killed her because I had to.’

Maureen said Chapman told her he was taking her truck for a work trip in Las Vegas after visiting his relatives in Bethel Park.

The truck is now considered key evidence.

Chapman’s Facebook page has no mention of a relationship and at one point claimed he was single.

His bio, which has been scrubbed, had read: ‘I’m a 39 year old single guy from Pennsylvania. I’ve lived here most of my life. I’m always trying to meet new and interesting people.’

Any romantic relationship to Maureen is obscured further when he commented ‘Lookin good sis’ under his wife’s latest profile picture and listed her as his ‘sister’.


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TV and Movies

20 Virus Outbreak Movies, From 'The Seventh Seal' to '12 Monkeys'

Netflix and kill

We’re not saying this is inspired by recent events that fill us with terror and insomnia, but we are saying that if you happen to relate to that feeling, here’s a list of very cathartic movies about virus outbreaks to get you through it. Whether you want realism, fantasy, horror, or maybe computer stuff, we have you covered. Feel free to take a personal day and not leave the house while you watch. And, before you ask: This whole gallery could have been nothing but zombie movies, so we decided to limit things to just Zombie movies that make the disease aspect front and center.

“Cabin Fever” (2002) – Eli Roth’s directorial debut follows a group of recent college graduates who become infected with a flesh eating virus during a camping trip. It was remade in 2016 but neither version makes camping look any more appealing. 

“Outbreak” (1995) – When a new viral hemorrhagic disease breaks out in a small American town, CDC scientists race against time to stop it from spreading. Unfortunately, they also have to deal with a bloodthirsty Army general who wants the virus for a bioweapon and is determined to prevent a cure. This absurd plot was inspired by a celebrated nonfiction history of viruses like ebola because ah, Hollywood. But at least it’s directed by the great Wolfgang Petersen.

“World War Z” (2013) – If you loved the fictional oral history (written by Max Brooks) of how humanity narrowly survived a zombie apocalypse, you’ll kind of like this in-name-only adaptation directed by Marc Forster. Brad Pitt plays a UN worker racing against time to discover the origins of a sudden global zombie pandemic – who still takes time to make damn sure product placement contracts are fulfilled.

“Black Death” (2010) – Sean Bean gets in a warm up session for his career-defining role as Ned Stark here as a leader of a group of knights searching for a heretic during the thing the title refers to. Eddie Redmayne plays a monk who accompanies the knights. Fun fact: Carice van Houten also gets in a “Game of Thrones” warm up, playing a scheming maybe-maybe-not witch. 

“Carriers” (2009) – In this post apocalyptic drama, four friends who survived a global pandemic road trip to a place they can hopefully live in peace. Spoiler: Things don’t really work out. But it has Chris Pine, Emily Van Camp, Christopher Meloni and Piper Perabo, plus Kiernan Shipka in one of her earliest pre-“Mad Men” roles. 

“Rise of the Planet of the Apes” (2011) – The reboot of the 1960s-70s “Planet of the Apes” series is anchored by a truly exception mo-cap performance from Andy Serkis as the super-intelligent chimp Ceaser. It’s in this list because Ceaser gets his brainpower from an experimental viral-based Alzheimer’s treatment, which unfortunately mutates into a deadly pathogen that kills billions of humans. Whoops.

“Contagion” (2011) – You might recognize this as the Steven Soderbergh film where Gwyneth Paltrow dies horribly from a deadly new virus. It’s also a smart thriller about how diseases spread, the difficulty in finding a cure and the way conspiracy theorists and incompetent or malicious authorities can make it worse. Uh, excuse us we need a drink this is too real.

“Blindness” (2008) – Based on the Portuguese novel by José Saramago, the film looks at what happens when the world is hit by a pandemic that renders people blind. Worth it for the cast alone, which includes Julianne Moore, Mark Ruffalo, Gael García Bernal, Danny Glover and Alice Braga.

“The Last Man on Earth” (1964)/”The Omega Man” (1971)/”I Am Legend (2007)” – Richard Matheson’s 1954 novel “I Am Legend” inspired three very different adaptations. All they have in common is that a plague wiped out most of humanity and the survivors, save the main character, have been turned into (essentially) vampires. Will Smith’s 2007 film kept the title but removed pretty much everything related to the book’s big twist. Vincent Price’s charming 1964 film preserves the plot best but has the lowest budget. But we’re most partial to Charlton Heston’s ultra-hammy 1971 film ourselves.

“28 Days Later” (2003)/”28 Weeks Later” (2007) – Danny Boyle’s excellent 2003 original, and its very superior sequel directed by Juan Carlos Fresnadillo, see the world beset by a viral pandemic that turns anyone infected into permanently enraged monsters. Don’t call them zombies but, uh, they totally are. 

“The Andromeda Strain” (1971) – Based on the Michel Crighton novel, the film follows scientists investigating an infectious organism that fell to earth from space. We’ll spoil the ending by telling you they mostly save the day, so relax guys. Notable for some very innovative cinematography.

“Dawn of the Dead” (1978/2004 remake) – George A Romero’s 1978 classic isn’t just a clever satire of consumerism. It’s also a look at how the zombie apocalypse functions like a plague. And while Zack Snyder’s action-packed remake ditched the satire, it actually expanded the disease element, making both the perfect thing to watch when you want your global pandemics fictional instead of so IRL you can’t sleep.

“12 Monkeys” (1995) – Terry Gilliam’s sci-fi classic stars Bruce Willis as a time traveler sent back to the 1990s to identify the origin of a global pandemic that nearly wiped out humanity. The portrayal of our world just before, and long after, the(near) end of civilization is harrowing, but luckily the crazed ecoterrorist wannabe played by Brad Pitt provides much needed comic relief.

“Resident Evil” Series (2002-2017) – The only things you need to know about this six-movie franchise based on the Capcom video games is that an evil corporation creates a virus that turns most of humanity into zombies, Mila Jovovich kicks a lot of ass and shoots a lot of zombies, and it’s a go-to for seriously awesome actors looking for paycheck jobs they don’t have to be embarrassed about. It’s great. 

“The Seventh Seal” (1957) – If you haven’t seen Ingmar Bergman’s masterpiece, drop everything and do it now — if only so you can finally understand the context for half the jokes in “Bill and Ted’s Bogus Journey.” Set during the black death of the 1300s, the film centers on a knight who encounters the angel of death, and the game of chess they play for his soul.

HONORABLE MENTION: “Hackers” (1995) – We saved the absolute best for last. It’s not just a surprisingly great 90s artifact about computer geeks fighting an evil corporate techie. With a dope soundtrack. And a cast packed with virtual unknowns who would go on to huge fame and acclaim, including, no, really, Wendell Pierce, Lorraine Bracco, Jonny Lee Miller and Angelina Jolie. (Plus Matthew Lillard and the criminally underrated Laurence Mason.) It’s also a movie about a virus outbreak. OK, OK, a computer virus. But still, it counts and anyway, after all the death you saw in those other movies, “Hackers” is a welcome and much needed fun time. You’re in the butter zone now baby.
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Police declare ‘critical incident’ after Storm Jorge flooding

Police have declared a "critical incident" following flooding triggered by Storm Jorge in south Wales.

South Wales Police made the announcement following a night of flooding and severe weather related incidents.

It comes as Storm Jorge is expected to bring more rain, up to 12 inches of snow and 70mph winds in the UK's fourth weekend of storm chaos in a row.

A total of 70 flood warnings are in place across England and Wales, mostly in the south west and along the English-Welsh border, as well as Yorkshire.

There are also 197 less serious flood alerts.

Have you been affected by the floods? Email [email protected]

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The force said: "The emergency services, jointly with local authority planning departments, local health boards, and organisations such as Natural Resources Wales and utility companies, are working continuously to ensure the safety and welfare of those affected, minimise damage to infrastructure and property, and minimise disruption."

South Wales Fire and Rescue Service took 72 calls between 6pm on Friday and 6am on Saturday.

As well as making travel on the roads dangerous, the rain has blocked the railway between Rhymney and Penarth.

Superintendent Andy Kingdom said: "Indications are that the rain is set to stop and river levels will soon recede.
"There is still significant surface water and debris on the roads throughout the force area so we would advise people only to travel if absolutely necessary."

Areas badly hit included Pontypridd, which was also flooded two weeks ago, and the Ely area of Cardiff.

  • UK weather forecast: Storm Jorge batters country with rain, snow, ice and wind

The police warned people to stay in doors in less absolutely necessary, steer clear of danger such as rivers and monitor local and social media for updates.

Met Office chief meteorologist Frank Saunders said: "From Saturday Storm Jorge will bring strong winds and heavy rain to parts of the UK, with potentially heavy snowfall being a hazard for parts of Scotland.

"Areas above 400 metres could see accumulations of 20-30cm of snow, with lower areas – roughly above 250 metres – seeing accumulations of up to 10cm.

"Storm Jorge is not expected to bring wind gusts as strong as Storms Ciara or Dennis, but it will still bring gusts of 60 to 70mph in some exposed locations during the warning period, which ends at midday on Sunday.

"But it's worth saying that parts of the south and east of the UK, once the rain clears early on Saturday, should often be bright, windy and cold over the weekend."

Four tonnes of sandbags were being laid overnight in East Cowick to help divert water, while 60 properties were at risk of flooding in nearby Lidgate, the East Riding of Yorkshire council said in a statement.

The council later said water from the washland around Snaith was being pumped into the River Don, rain had forced closures on the A164 and Pontefact Road was being sandbagged as a precaution.

But the worst of the wet weather will pass as lunchtime comes around.

Forecaster Emma Salter from the Met Office said rain was expected to continue until about 11am, before sunshine dominated through the middle of the day.

Persistent snow is expected across higher ground in Scotland and people have been warned to expect travel disruption on road, bus and rail routes.

The Met Office warnings persist into Sunday, with most of the country braced for more strong winds, and Scotland for yet more snow.

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The Galaxy S20’s best new feature could have one massive drawback

There’s not long left until Samsung fans will finally be able to get their hands on the new Galaxy S20, S20+ and S20 Ultra. These flagship devices arrive in stores from March 13 and offer numerous advantages over its Galaxy S10 predecessor. For your money, you’ll get a bigger battery, faster processor, improved cameras with Space Zoom and a much better 120Hz display.

This new screen, which is one of the headline features, offers a silky smooth experience that makes everything look smoother and faster than on a standard 60Hz display.

That’s clearly great news for those who love spending endless hours on their phones but it could come with a big compromise.

According to the team at Tom’s Guide, switching on the 120Hz setting doesn’t do wonders for battery life.

In fact, during its extensive tests, the tech website witnessed a dramatic fall in the amount of time the S20 lasts on a single charge.


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Tom’s Guide says they ran four battery comparisons on a Galaxy S20 Ultra which consisted of continuously surfing the web.

Two were with the 120Hz mode switched on and two used the standard 60Hz setting.

When the S20’s screen was set to 60Hz, the device managed to keep going for almost 12 hours without needing to be charged – that’s pretty impressive and puts the S20 at the top of the charts when compared to its rivals.

However, switch on that the stutter-free 120Hz mode and things look very different with the test showing a battery life of just over nine hours – that’s almost three hours less.

What makes things worse is that using the 120Hz mode also puts this phone well behind the competition when it comes to power.

Tom’s Guide’s tests show the iPhone 11 Pro Max, iPhone 11 and Note 10 all beat the S20 Ultra – when in 120Hz mode – even though they all feature smaller power packs.

Here are the full results:

Galaxy S20 Ultra (60Hz) • 11hrs 58 mins – 5,000mAh battery

Galaxy S20 Ultra (120Hz) • 9hrs 13 mins – 5,000mAh battery

Galaxy S10 Plus • 12hrs 35 mins – 4,100mAh battery

iPhone 11 Pro Max • 11hrs 55 mins – 3,969mAh battery

iPhone 11 • 11hrs 16 mins – 3,190mAh battery

Galaxy Note 10 Plus • 10hrs 47 mins – 4,300Ah battery

Having used the S20 Ultra there is no question just how good this screen is but it’s worth noting that you may lose some battery performance if you place it in this ultimate setting. is currently testing the S20 Ultra and will bring you a full review soon so watch this space.

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New Zealand fight back to beat Bangladesh at the ICC Women’s T20 World Cup.

Hayley Jensen and Leigh Kasperek took three wickets apiece as New Zealand produced a tremendous comeback to beat Bangladesh at the ICC Women’s T20 World Cup.


The White Ferns were up against it after being bowled out for 91 but Jensen (3-11) and Kasperek (3-23) combined to help dismiss Bangladesh for 74, 17 runs short of the target.

That meant that Ritu Moni’s first four-wicket haul was not enough to steer Bangladesh to an historic victory in Group A, with her 4-18 the best figures of the Women’s T20 World Cup 2020 so far.

They battled in the modest chase but were dismissed for 74, with the White Ferns’ effort the lowest score to ever be successfully defended in the competition.

New Zealand will now play hosts Australia on Monday, with the winner set to reach the semi-finals.

“You want your big players to step up in big games, so hopefully they can do that against Australia on Monday,” said Kasperek, who dismissed concerns about the form of her team’s batters.

“They’ll probably be a little bit disappointed in how they’ve gone but they’ve been hitting well in training and we’re lucky we’ve got the number one and number two batters in the world.

“I think the very fact that against both Bangladesh and Sri Lanka we’ve managed to get over the line proves that. Other people have been stepping up.”

Meanwhile, India maintained their unbeaten start to the tournament by beating Sri Lanka by seven wickets.


With their place in the semi-finals already assured, Harmanpreet Kaur’s side breezed to a fourth victory by chasing down a target of 114 in 14.4 overs.

Sri Lanka struggled to 113-9 after choosing to bat, as Radha Yadav (4-23) deepened the early in-roads made by Deepti Sharma and Shikha Pandey, while Rajeshwari Gayakwad returned 2-18.

Captain Chamari Atapattu (33) was one of only two batters to pass 15, with Kavisha Dilhari’s unbeaten 25 off 16 balls a late bonus.

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Princess Beatrice’s fiance ‘asks three-year-old son to be best man at wedding’

Princess Beatrice's fiancé Edoardo Mapelli Mozzi has asked his three-year-old son to be the best man at their wedding in May, it is reported.

Little Christopher, who is known as Wolfie, is said to be the youngest person ever to have been picked for the role at a royal wedding.

The tot – whom Edoardo shares with ex-girlfriend Dara Huang – will be handing the wedding rings to his father in front of the Queen at the Chapel Royal in St James's Palace.

A source told Daily Mail: "I can confirm that Wolfie will be best man.

"Surely, he won't be expected to make a speech at Buckingham Palace?"

It's said that Beatrice and Edoardo want to show that Wolfie is loved and embraced by his new stepmother, a friend of the pair said.

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The pair made the engagement announcement last September and say they are 'excited to be embarking on this life adventure together'.

The reception will be the first wedding celebration at Buckingham Palace since Prince William and Kate Middleton's wedding in 2011.

But security sources say their wedding could trigger row over a £500,000 security bill.

Security sources say the Met will pay for security via Royal Protection funds but they can apply to the Home Office for a “special grant”.

But as the event is not likely to cost more than 1 per cent of the Met’s annual budget, insiders say Scotland Yard will have to pick up the tab.

Dai Davies, former Head of Royal Security for the Met, said: “It needs to be policed as a medium to large-sized event for the safety of the guests and the public.

"The truth is despite the slimmed down guest list, it needs to be policed as a medium to large-sized event for the safety of the guests and the public who will no doubt be interested.

“Because it is split over two venues with royals travelling between them, with a crowd gathering in London on a nice Spring day, that’s when it starts to get more complex with the extra layers of security and the policing costs start to mount, which could very easily turn into the hundreds of thousands."

The ninth-in-line to the throne has chosen to have a scaled down wedding but the event is still likely to be a star-studded affair with senior royals and celebrities in attendance.

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Today’s free horse racing tips: The Betting Spy’s top picks for Saturday's racing at Newbury, Doncaster and Lingfield

THE Greatwood Gold Cup (3.15) is the big race of the day at Newbury.

And the first port of call has to be Paul Nicholls as the trainer has won the race an incredible nine times since 2006. He runs three this year.

Secret Investor chased home Native River here last time but that was on his favoured good ground and he rarely runs as well on soft.

San Benedeto won this 12 months ago but that too was run on a less testing surface and he was on a lower mark.

The pick of Nicholls' team looks to be MONT DES AVALOIRS. He is lightly-raced over fences and looked ahead of his mark when tanking through his last run here.

But he was in front too soon and ran out of petrol close home. He drops in trip now and will be able to get more cover in this bigger field off what should be a stronger pace.
Consistent Gala Ball was second 12 months ago and should go well again but he is weighted to his best after winning at Wincanton last month so a place may be the best he can manage.

Bennys King was just pipped by Domaine De L'Isle at Ascot last month. The winner has been beaten since and both look high enough in the weights now.

Earlier MIRANDA (2.40) can make amends for her defeat last time at Musselburgh.

She cruised into contention turning for home and probably got to the front too soon as she weakened after being headed at the last. Nonetheless that was a fine effort in a very hot race that will work out well.

If good 5lb-claimer Bryan Carver can challenge a little later she has a potent turn of foot as she showed when blitzing a quality field at Kempton over Christmas.

The runner-up that day Elusive Belle reopposes but, even with a pull at the weights, she may struggle to reverse the form.
Le Ligerien won by daylight over course and distance last month before defying a penalty at Haydock. But the handicapper has reacted now and this is tougher.

The same is true for Main Fact who notched a quick hat-trick in much weaker company last month and may find this too hot.

I spy an eyecatcher…

The Betway Chase at Kempton last Saturday, won by Mister Malarky, was as competitive as ever and the form should work out well.

The one to take from the race is the fourth, WHATMORE, who was just outstayed (beaten four lengths) by more experienced rivals on what was only his fifth run over fences.

The eight-year-old shaped as if a stiffer test than this three miles will suit and he is well handicapped on his current mark of 138 having run well in a Grade 2 at Warwick on his previous start.

He can win a decent staying chase – either this season or next. Make no mistake Whatmore has a lot more to offer.

At Doncaster the best bet is DESTRIER in the 2m handicap chase at 2.25.

He completed an excellent campaign as a novice when third in Grade 1 company at Aintree and looked likely to progress further when he reappeared with a close third in Exeter's Haldon Gold Cup in November.

On the back of that he was sent off favourite at Cheltenham in December but he was a massive disappointment.

There may have been a problem as he has been off for 11 weeks since and, off the same mark, he is potentially very well treated. If he is close to his best then he will surely go very close.

Dolos bounced back to his best at Sandown last time but he runs his best races there and, off another 4lb higher at a very different course, he can be opposed.

Nuts Well is also on a career-high mark which could halt his run. In contrast Gino Trail is definitely well treated but the 13-year-old will surely find some younger legs leaving him behind.

ROYAL BIRTH was possibly a shade unlucky to be caught close home in Listed company at Lingfield last week.

That run extended his impressive course-and-distance career record to 112542152 and he can make amends in the handicap at 2.00, a race he won last season after finishing second the week before.

He runs off the same mark as 12 months ago so clearly has plenty of boxes ticked. The booking of excellent 5lb-claimer Marco Ghiani is another plus.

Watchable, who was third last week on the same terms, and Verne Castle look the greatest dangers as Thegreatestshowman does his winning in lower grades.

SPIRIT WARNING, just beaten by a back-to-form Goring in a better race last week over course and distance, can go one better in the 2.35.

He is fairly handicapped on last season's form, the yard are going well and he should do even better as a four-year-old.

Smile A Mile and Nonios have both been running well over further. They may not be as well suited by the mile trip and are more exposed.

Greatest Journey shaped well on his return from a long lay-off last time and is not one to give up on yet.


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Android’s biggest problem is even worse than you thought

Android is installed on over 2.5 billion devices across the globe, that makes it a huge target for hackers and other malicious third-parties.

Of course, Google combats against bad apps and developers as much as it can. In fact, the firm recently wrote a blog post claiming it stopped over 790,000 policy-violating app submissions from being published on the Play Store. Additionally, the Mountain View company also declared its Play Protect initiative not only scans over 100 billion apps every single day, but it also prevented more than 1.9 billion malware installs from non-Google Play sources.

That said, things are far from perfect on Android. New research from cybersecurity company Kaspersky recently issued a report detailing mobile malware’s evolution in 2019.

Kaspersky has revealed that two particular trends stuck out last year, and neither are good news for Android users. The firm said attacks on user’s personal data not only became more frequent, but that Trojans “on the most popular application marketplaces” – such as the Play Store – also appeared more regularly.

In terms of pure numbers, Kaspersky said the frequency of attacks on personal data rose from 40,386 in 2018 to a worrying 67,500 in 2019. This is was noted, particularly concerned what it dubbed “stalkerware”.

As highlighted by the cybersecurity company, stalkerware can be divided into two main categories: trackers and apps that are capable of tracking people. Both of these can hide on a user’s device and collect significant amounts of personal user data, such as the location of a phone.

Instances of adware were also noted to have risen in the last year. Kaspersky said it detected 764,265 adware installation packages in 2019 as opposed to 440,098 in 2018.

Last, but certainly not least, the cybersecurity firm also noted last year saw the emergence of “highly sophisticated mobile banking threats” that appeared in the form of both malware and Trojans.

Concluding its latest report, Kaspersky said: “The year 2019 saw the appearance of several highly sophisticated mobile banking threats, in particular, malware that can interfere with the normal operation of banking apps. The danger they pose cannot be overstated, because they cause direct losses to the victim. It is highly likely that this trend will continue into 2020, and we will see more such high-tech banking Trojans.

“Also in 2019, attacks involving the use of mobile stalkerware became more frequent, the purpose being to monitor and collect information about the victim. In terms of sophistication, stalkerware is keeping pace with its malware cousins. It is quite likely that 2020 will see an increase in the number of such threats, with a corresponding rise in the number of attacked users.

“Judging by our statistics, adware is gaining ever more popularity among cybercriminals. In all likelihood, going forward we will encounter new members of this class of threats, with the worst-case scenario involving adware modules pre-installed on victims’ devices.”

It’s worth noting Kaspersky’s latest report discusses the state of malware on mobile as a whole, suggesting it’s referencing both Android and iPhone. However, the fact the words Apple, iPhone or iOS aren’t mentioned once certainly leads us to believe the issues discussed affected Android more than it did iPhone.

The good news for Android users is the Google Play Store was noted not to be at fault for much of the increase in malware overall. For instance, Kaspersky points out the American tech giant removed “most” trackers from the marketplace following a change of policy in 2018.

Furthermore, it also claimed “there are no such apps on Google Play” that contain “full-fledged stalker ware”.

You can’t guarantee your device or personal data will be secure on iOS or Android, but there are a few steps you can follow to reduce the risk of succumbing to malware. These include only downloading new apps and items from official channels, scouring through reviews beforehand and doing your homework on developers.

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