A Canadian woman was sentenced to nearly 22 years in prison in Washington Thursday in the mailing of a threatening letter containing the poison ricin to then-President Donald Trump at the White House. Pascale Ferrier, 56, had pleaded guilty to violating biological weapons prohibitions in letters sent to Trump and to police officials in Texas, where she had been jailed in 2019 after refusing to leave a park area as it closed. Her defense attorney Eugene Ohm said Ferrier has no criminal record prior that and is an “inordinately intelligent” French immigrant who had earned a master’s degree in engineering and raised two children as a single parent. But in September 2020, prosecutors said Ferrier made the ricin, a potentially deadly poison derived from processing castor beans, then mailed it to Trump with a letter that referred to him as “The Ugly Tyrant Clown” and read in part: “If it doesn’t work, I’ll find better recipe for another poison, or I might use my gun when I’ll be able to come. Enjoy! FREE REBEL SPIRIT.” The letter from Pascale Ferrier, which also told Trump “give up and remove your application for this election,” was intercepted at a mail sorting facility in September 2020, before it could reach the White House. She was arrested trying to enter a border crossing in Buffalo, New York, carrying a gun, a knife and hundreds of rounds of ammunition, authorities said. Investigators also found eight similar letters to Texas officials. In a winding speech, Ferrier told the judge that she considers herself a “peaceful and genuinely kind person,” but gets angry about problems like unfairness, abuses of power and “stupid rules." She spoke about feeling like she had done little to support her values while raising her children, and considered herself to be an “activist” rather than a “terrorist.” “I want to find peaceful means to achieve my goals,” she said. U.S. District Judge Dabney L. Friedrich handed down the 262-month sentence outlined in a plea agreement with prosecutors, which also requires Ferrier to leave the country once she is released and be under supervised release for life if she ever returns to the U.S. The judge noted a “real disconnect" between the Canadian grandmother who has worked toward another degree while behind bars and the crimes Ferrier pleaded guilty to. “That isn't really activism, that's productive,” she said. Prosecutor Michael Freedman said the sentence was an “appropriately harsh punishment” that sends a clear message. “There is absolutely no place for politically motivated violence in the United States of America,” he said. Read More Ukraine war’s heaviest fight rages in east - follow live Charity boss speaks out over ‘traumatic’ encounter with royal aide

The National Weather Service confirmed it as an EF-1 tornado, with winds reaching 95-105 mph

US District Judge Tanya Chutkan has put into writing her limited gag order that bars Donald Trump from making public statements about witnesses who might testify against him in the federal election subversion case as well as prosecutors and court staff.

The BBC has analysed four strikes in south Gaza, where civilians were told to evacuate to.

Exercises such as “wall sits” could be the best form of activity to help people reduce blood pressure, a new study suggests. Other physical activity including cardio, resistance training and HIIT workouts are also good for bringing down resting blood pressure levels, researchers found. But isometric exercises – those that involve engaging muscles without movement, such as wall sits and planks – provide the best results, they said. The study, published in the British Journal of Sports Medicine, saw researchers conduct analysis on previous studies looking at exercise and blood pressure. Some 270 studies were included in the final analysis which contained data on almost 16,000 people. They examined the impact different exercises had on systolic blood pressure, which notes the force at which the heart pumps blood around the body; and diastolic blood pressure, the resistance to the blood flow in the blood vessels between heartbeats when blood is pumped around the heart. The researchers, led by academics at Canterbury Christ Church University in Kent, found that there were significant reductions in resting blood pressure following cardio (aerobic exercise); dynamic resistance training, such as squats, press-ups and weights; high intensity interval training (HIIT); and combined training and HIIT. But the largest reductions were seen after isometric exercise training. A secondary analysis on specific types of exercises found the most benefit was seen among those who performed “isometric wall squats” and among runners. The academics said that current exercise recommendations for the prevention and treatment of high blood pressure are based on “older data” and suggest that it may be time to review the current guidelines. “Aerobic exercise training, dynamic resistance training, combined training, high-intensity interval training and isometric exercise training are all significantly effective in reducing resting systolic and diastolic blood pressure,” they wrote. “Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure. “These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension.” For the average adult high blood pressure is considered to be from 140/90mmHg. When a person’s blood pressure is too high it puts extra strain on blood vessels, heart and other organs, such as the brain, kidneys and eyes. Persistent high blood pressure can lead to a number of serious health problems including heart attacks, strokes and vascular dementia. While there are medications which can help, people can make a number of life-style changes to help bring their blood pressure down including regular exercise, losing weight, cutting back on caffeine, alcohol and salt. Read More Dating app screenshot culture is out of control Husband fired from family business after wife roleplayed with reborn dolls The bowel cancer symptom George Alagiah wished he’d caught earlier Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

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Ukraine said Thursday it had downed nearly an entire barrage of Russian missiles overnight, the latest in an "unprecedented" wave of aerial...

The UK and Welsh government have banned the app from staff phones over security concerns.