Core Exercise Quotes

It’s not an intellectual exercise. It’s not an academic pursuit—it sort of masquerades as one, but at its core it’s a test of trust in each other. Are you or aren’t you one of us? And woe to the one who doesn’t toe the line.

Earlier studies with dogs and goats have suggested that brain temperature, rather than core temperature, might control the limit of exercise tolerance in the heat.

By doing the only core exercise, leg raises on wall bars, you can develop the strength needed to perform numerous other core exercises with ease, making them unnecessary.

If you are not sleeping, eating, and exercising, then all of this will be for naught. These core self-care skills are fundamental to your life and functioning. We can not expect to grow and move forward as people if we do not get the basics right.

Full citizenship rights are the bare minimum one should expect from the government. Yet, for two-thirds of our history, full citizenship was denied to those who built this country from theory to life. African slaves and Chinese workers and Native American environmentalists and Latino gauchos and Irish farmers—and half the population: women. Over the course of our history, these men and women, these patriots and defenders of liberty, have been denied the most profound currency of citizenship: power. Because, let’s be honest, that is the core of this fight. The right to be seen, the right to be heard, the right to direct the course of history are markers of power. In the United States, democracy makes politics one of the key levers to exercising power. So, it should shock none of us that the struggle for dominion over our nation’s future and who will participate is simply a battle for American power.

Written Exercise #1: Investigating Your Core Complaint Focus on a problem that’s most pressing in your life right now. It might be an issue with your health, your job, your relationship—any issue that disrupts your sense of safety, peace, security, or well-being. What is the deepest issue you want to heal? Maybe it’s a problem that feels overwhelming to you. Maybe it’s a symptom or a feeling you’ve had all your life. What do you want to see shift? Don’t edit yourself. Write down what feels important to you. Write it down as it comes to you. For example, you may carry a fear of something terrible happening to you in the future. It doesn’t matter what comes out; just keep writing. If nothing comes, answer this one question: If the feeling or symptom or condition you have never goes away, what would you be afraid could happen to you? Don’t continue reading until you’ve written down your most pressing concern.

You’re not a bad person for having negative thoughts or feelings. You’re not getting it wrong or failing in life. You’re not less spiritual, less human, or less evolved for going through an emotional funk or for feeling stuck. At your core, you are a learning and growing being. And you are doing just that.

...in early pregnancy her ability to tolerate heat stress improves by about 30 percent and in late pregnancy by at least 70 percent. Indeed, when a woman exercises at 65 percent of her maximum capacity in late pregnancy, her peak core temperature during exercise does not even get up to the level it was at rest before she became pregnant.

Trent Stellingwerff, a Canadian exercise physiologist and coach, who administers carb-fasted training with elite runners, including 2:10 marathoner Reed Coolsaet.

The core of the anarchist tradition, as I understand it, is that power is always illegitimate, unless it proves itself to be legitimate. So the burden of proof is always on those who claim that some authoritarian hierarchic relation is legitimate. If they can't prove it, then it should be dismantled. Can you ever prove it? Well, it's a heavy burden of proof to bear, but I think sometimes you can bear it. So to take a homely example, if I'm walking down the street with my four-year-old granddaughter, and she starts to run into the street, and I grab her arm and pull her back, that's an exercise of power and authority, but I can give a justification for it, and it's obvious what the justification would be. And maybe there are other cases where you can justify it. But the question that always should be asked uppermost in our mind is, 'Why should I accept it?' It's the responsibility of those who exercise power to show that somehow it's legitimate. It's not the responsibility of anyone else to show that it's illegitimate. It's illegitimate by assumption, if it's a relation of authority among human beings which places some above others. That's illegitimate by assumption. Unless you can give a strong argument to show that it's right, you've lost.

the promise of sanctification is able to turn what may feel like a test today, like a trial by fire—like way more temptation or trouble than we can handle—into a muscle-building exercise that strengthens our spiritual core.

We believe that children matter to the life of the church. We believe that the church can only be the people of God when members—including the youngest—participate in its life, engage in core practices and exercise their gifts as vital members of the body of Christ.

The junkie derives his opioid supply exogenously; while the release of endogenous opioids in the rest of us is triggered, and not always very reliably either, by stimuli such as food, sex, exercise and social interaction. We're all still seeking the same core states of psycho-chemical well-being under one description or other.

He doesn’t say anything for a while, just studies me in that intense way. His nostrils flare, and again it’s like he’s taking in my scent or something. He continues, “Somehow, I think I know you. From the first moment I saw you, I felt that I knew you.” The words run through me, reminding me of when he let me escape in the mountains. He’s good. Protective. I have nothing to fear from him, but everything to fear from his family. I scoot closer, the draw of him too great. My warming core, the vibrations inside my chest feel so natural, so effortless around him. I know I need to be careful, exercise restraint, but it feels so good. The pulse at his neck skips against his flesh. “Jacinda.” My skin ripples at his hoarse whisper. I stare up at him, waiting. He slides sown to land solidly on my step. He brings his face close to mine, angles his head. His breath is hard. Fast. Fills the space, the inch separating us. I touch his cheek, see my hand shake, and quickly pull it back. He grabs my wrist, places my palm back against his cheek, and closes his eyes like he’s in agony. Or bliss. Or maybe both. Like he’s never been touched before. My heart squeezes. Like I’ve never touched anyone before. “Don’t stay away from me anymore.” I stop myself, just barely, from telling him I won’t. I can’t promise that. Can’t lie. He opens his eyes. States starkly, bleakly. “I need you.

Music can be appreciated from several points of view: the listener, the performer, the composer. In mathematics there is nothing analogous to the listener; and even if there were, it would be the composer, rather than the performer, that would interest him. It is the creation of new mathematics, rather than its mundane practice, that is interesting. Mathematics is not about symbols and calculations. These are just tools of the tradequavers and crotchets and five-finger exercises. Mathematics is about ideas. In particular it is about the way that different ideas relate to each other. If certain information is known, what else must necessarily follow? The aim of mathematics is to understand such questions by stripping away the inessentials and penetrating to the core of the problem. It is not just a question of getting the right answer; more a matter of understanding why an answer is possible at all, and why it takes the form that it does. Good mathematics has an air of economy and an element of surprise. But, above all, it has significance.

When you try to exercise authority within a department that is outside your core competencies, you will hinder everything and everyone under your watch. If you fail to distinguish between authority and competence, you will exert your influence in ways that damage projects and people. To put it bluntly, there are things you are responsible for that you should keep your nose out of.

The asceticism of the medieval saints and of the yogis of India, the Hellenistic mystery initiations, the ancient philosophies of the East and of the West, are techniques for the shifting of the emphasis of individual consciousness away from the garments. The preliminary meditations of the aspirant detach his mind and sentiments from the accidents of life and drive him to the core. “I am not that, not that,” he meditates: “not my mother or son who has just died; my body, which is ill or aging; my arm, my eye, my head; not the summation of all these things. I am not my feeling; not my mind; not my power of intuition.” By such meditations he is driven to his own profundity and breaks through, at last, to unfathomable realizations. No man can return from such exercises and take very seriously himself as Mr. So-an-so of Such-and-such a township, U.S.A.—Society and duties drop away. Mr. So-and-so, having discovered himself big with man, becomes indrawn and aloof. This is the stage of Narcissus looking into the pool, of the Buddha sitting contemplative under the tree, but it is not the ultimate goal; it is a requisite step, but not the end. The aim is not to see, but to realize that one is, that essence; then one is free to wander as that essence in the world. Furthermore: the world too is of that essence. The essence of oneself and the essence of the world: these two are one. Hence separateness, withdrawal, is no longer necessary. Wherever the hero may wander, whatever he may do, he is ever in the presence of his own essence—for he has the perfected eye to see. There is no separateness. Thus, just as the way of social participation may lead in the end to a realization of the All in the individual, so that of exile brings the hero to the Self in all.

Skills you dislike are often a fertile hunting ground for fixed mindsets that are still hiding and could possibly be challenged. What are some ways you could potentially pursue the disliked skill that would utilize your core strengths and interests? You don’t have to commit to doing anything; this is just a thought exercise. For example, someone who is into chemistry but not into cooking could start thinking about the chemistry aspects of cooking.

Written Exercise #1: Investigating Your Core Complaint Focus on a problem that’s most pressing in your life right now. It might be an issue with your health, your job, your relationship—any issue that disrupts your sense of safety, peace, security, or well-being. What is the deepest issue you want to heal? Maybe it’s a problem that feels overwhelming to you. Maybe it’s a symptom or a feeling you’ve had all your life. What do you want to see shift? Don’t edit yourself. Write down what feels important to you.

Research has borne out the fact that we strive for higher self-esteem in the face of mortality. After thinking about their death, Israeli soldiers whose self-esteem was strongly tied to their driving ability drove faster on a simulator. Elsewhere, those who based their self-worth on physical strength generated a stronger handgrip after they thought about death; those who based their self-worth on physical fitness reported increased intentions to exercise; and those who based their self-worth on beauty reported greater concern about their appearance.

In 2010, the Priesthood quorums and Relief Society used the same manual (Gospel Principles)… Most lessons consist of a few pages of exposition on various themes… studded with scriptural citations and quotations from leaders of the church. These are followed by points of discussion like “Think about what you can do to keep the purpose of the Sabbath in mind as you prepare for the day each week.” Gospel Principles instructs teachers not to substitute outside materials, however interesting they may be. In practice this ensures that a common set of ideas are taught in all Mormon chapels every Sunday. That these ideas are the basic principles of the faith mean that Mormon Sunday schools and other church lessons function quite intentionally as devotional exercises rather than instruction in new concepts. The curriculum encourages teachers to ask questions that encourage catechistic reaffirmation of core beliefs. Further, lessons focus to a great extent on the importance of basic practices like prayer, paying tithing, and reading scripture rather than on doctrinal content… Correlated materials are designed not to promote theological reflection, but to produce Mormons dedicated to living the tenants of their faith.

But you're worried I'll get in trouble?" I try not to show how much this pleases me. I've managed to ignore him for days now and here I sit. Lapping up his attention like a neglected puppy. My voice takes on an edge. "Why do you care? I've ignored you for days." His smile fades. He looks serious, mockingly so. "Yeah. You got to stop that." I swallow back a laugh. "I can't." "Why?" There's no humor in his eyes now, no mockery. "You like me. You want to be with me." "I never said-" "You didn't have to." I inhale sharply. "Don't do this." He looks at me so fiercely, so intently. Angry again. "I don't have friends. Do you see my hang with anyone besides my jerk cousins? That's for a reason. I keep people away on purpose," he growls. "But then you came along..." I frown and shake my head. His expression softens then, pulls at some part of me. His gaze travels my face, warming the core of me. "Whoever you are, Jacinda, you're someone I have to let in." He doesn't say anything for a while, just studies me in that intense way. His nostrils flare, and again it's like he's taking in my scent or something. He continues, "Somehow, I think I know you. From the first moment I saw you, I felt that I knew you." The words run through me, reminding me of when he let me escape in the mountains. He's good. Protective. I have nothing to fear from him, but everything to fear from his family. I scoot closer, the draw of him too great. My warming core, the vibrations inside my chest feel so natural, so effortless around him. I know I need to be careful, exercise restraint, but it feels too good. The pulse at his neck skips against his flesh. "Jacinda." My skin ripples at his hoarse whisper. I stare up at him, waiting. He slides down to land solidly on my step. He brings his face close to mine, angles his head. His breath is hard. Fast. Fills the space, the inch separating us. I touch his cheek, see my hand shake, and quickly pull it back. He grabs my wrist, places my palm back against his cheek, and closes his eyes like he's in agony. Or bliss. Or maybe both. Like he's never been touched before. My heart squeezes. Like I've never touched anyone before. "Don't stay away from me anymore." I stop myself, just barely, from telling him I won't. I can't promise that. Can't lie. He opens his eyes. Stares starkly, bleakly. "I need you." He says this like it doesn't make sense to him. Like it's the worst possible thing. A misery he must endure. I smile, understanding. Because it's the same for me. "I know." Then he kisses me.

The safe answer is also close to my own operational answer throughout the rest of the book, as I use eminence to characterize people and importance to characterize events; words with meanings that overlap with fame. But if fame were at the core of what I really meant, the exercise would not be worth my time to conduct nor yours to read. Who cares who the most famous artists are, if their fame signifies nothing more substantive than celebrity? Let it be understood from the outset that I do not consider eminence and importance to be slightly glorified measures of fame, but more than that. They are reflections of excellence in human accomplishment. The Sistine Chapel keeps popping up because it is home to one of the greatest works of art ever to come from a human hand and mind.

It will be long before everyone is wiped out. People live in war time, they always have. There was terror down through history - and the men who saw the Spanish Armada sail over the rim of the world, who saw the Black death wipe out half of Europe, those men were frightened, terrified. But though they lived and died in fear, I am here; we have built again. And so I will belong to a dark age, and historians will say "We have few documents to show how the common people lived at this time. Records lead us to believe that a majority were killed. But there were glorious men." And school children will sigh and learn the names of Truman and Senator McCarthy. Oh, it is hard for me to reconcile myself to this. But maybe this is why I am a girl - - - so I can live more safely than the boys I have known and envied, so I can bear children, and instill in them the biting eating desire to learn and love life which I will never quite fulfill, because there isn't time, because there isn't time at all, but instead the quick desperate fear, the ticking clock, and the snow which comes too suddenly upon the summer. Sure, I'm dramatic and sloppily semi-cynical and semi-sentimental. But in leisure years I could grow and choose my way. Now I am living on the edge. We all are on the brink, and it takes a lot of nerve, a lot of energy, to teeter on the edge, looking over, looking down into the windy blackness and not being quite able to make out, through the yellow, stinking mist, just what lies below in the slime, in the oozing, vomit-streaked slime; and so I could go on, into my thoughts, writing much, trying to find the core, the meaning for myself. Perhaps that would help, to synthesize my ideas into a philosophy for me, now, at the age of eighteen, but the clock ticks, ah yes, "At my back I hear, time's winged chariot hovering near." And I have too much conscience, too much habit to sit and stare at snow, thick now, and evenly white and muffling on the ground. God, I scream for time to let go, to write, to think. But no. I have to exercise my memory in little feats just so I can stay in this damn wonderful place which I love and hate with all my heart. And so the snow slows and swirls, and melts along the edges. The first snow isn't good for much. It makes a few people write poetry, a few wonder if the Christmas shopping is done, a few make reservations at the skiing lodge. It's a sentimental prelude to the real thing. It's picturesque & quaint.

FUNDAMENTAL FIVE  MONDAY - The first exercise you will do is the push-up. Try and perform 3 sets and as many reps as you can in each set. It is fine here if you use a raised platform for the hands as we are just trying to get stronger here. The second exercise you will perform is the dip exercise. Here you can do either a ledge dip if your strength is not strong enough, or some triceps dips if your strength is at a decent level. Keep trying to work towards the goal of doing 10 perfect triceps dips. Thirdly you will perform 3 sets of squats. Concentrate on good form here and try and descend as low as you are able to. Your target is to be able to perform 25 perfect reps before moving on. You can also do conditioning exercises here as well if that is part of your goal. Note that this is not required, as our main focus is to build strength. TUESDAY - On this day you will aim to perform a pulling exercise, ideally the chin-up. If you are not strong enough to perform any chin-ups, work with the row until your strength increases. Again, you should be aiming for 3 sets of as many reps as you can do, until you can do 10 perfect reps. The second exercise should be your core exercise. This can be any of the easier variations, such as the plank, crunch, dish, or hanging leg raise. Remember, that the sole aim here is to work up to performing 10 perfect hanging knee raises. WEDNESDAY - This is a rest day, and you should ensure that you get plenty of good food and sleep on this day. THURSDAY - This should be the same as Mondays workout. FRIDAY - This should be the same as Tuesdays workout. SATURDAY / SUNDAY - These are both rest days, as in the beginning it is important for your body to have enough rest and to be able to recover properly from the workouts. This also leaves you totally fresh for the week ahead. As was said before, only once you can perform the five fundamental movements and their required number of repetitions, you should move on to the next program.

Imagine the daughter of a narcissistic father as an example. She grows up chronically violated and abused at home, perhaps bullied by her peers as well. Her burgeoning low self-esteem, disruptions in identity and problems with emotional regulation causes her to live a life filled with terror. This is a terror that is stored in the body and literally shapes her brain. It is also what makes her brain extra vulnerable and susceptible to the effects of trauma in adulthood.                              Being verbally, emotionally and sometimes even physically beaten down, the child of a narcissistic parent learns that there is no safe place for her in the world. The symptoms of trauma emerge: disassociation to survive and escape her day-to-day existence, addictions that cause her to self-sabotage, maybe even self-harm to cope with the pain of being unloved, neglected and mistreated. Her pervasive sense of worthlessness and toxic shame, as well as subconscious programming, then cause her to become more easily attached to emotional predators in adulthood. In her repeated search for a rescuer, she instead finds those who chronically diminish her just like her earliest abusers. Of course, her resilience, adept skill set in adapting to chaotic environments and ability to “bounce back” was also birthed in early childhood. This is also seen as an “asset” to toxic partners because it means she will be more likely to stay within the abuse cycle in order to attempt to make things “work.” She then suffers not just from early childhood trauma, but from multiple re-victimizations in adulthood until, with the right support, she addresses her core wounds and begins to break the cycle step by step. Before she can break the cycle, she must first give herself the space and time to recover. A break from establishing new relationships is often essential during this time; No Contact (or Low Contact from her abusers in more complicated situations such as co-parenting) is also vital to the healing journey, to prevent compounding any existing traumas.

KNEE SURGERY I’D FIRST HURT MY KNEES IN FALLUJAH WHEN THE WALL FELL on me. Cortisone shots helped for a while, but the pain kept coming back and getting worse. The docs told me I needed to have my legs operated on, but doing that would have meant I would have to take time off and miss the war. So I kept putting it off. I settled into a routine where I’d go to the doc, get a shot, go back to work. The time between shots became shorter and shorter. It got down to every two months, then every month. I made it through Ramadi, but just barely. My knees started locking and it was difficult to get down the stairs. I no longer had a choice, so, soon after I got home in 2007, I went under the knife. The surgeons cut my tendons to relieve pressure so my kneecaps would slide back over. They had to shave down my kneecaps because I had worn grooves in them. They injected synthetic cartilage material and shaved the meniscus. Somewhere along the way they also repaired an ACL. I was like a racing car, being repaired from the ground up. When they were done, they sent me to see Jason, a physical therapist who specializes in working with SEALs. He’d been a trainer for the Pittsburgh Pirates. After 9/11, he decided to devote himself to helping the country. He chose to do that by working with the military. He took a massive pay cut to help put us back together. I DIDN’T KNOW ALL THAT THE FIRST DAY WE MET. ALL I WANTED to hear was how long it was going to take to rehab. He gave me a pensive look. “This surgery—civilians need a year to get back,” he said finally. “Football players, they’re out eight months. SEALs—it’s hard to say. You hate being out of action and will punish yourselves to get back.” He finally predicted six months. I think we did it in five. But I thought I would surely die along the way. JASON PUT ME INTO A MACHINE THAT WOULD STRETCH MY knee. Every day I had to see how much further I could adjust it. I would sweat up a storm as it bent my knee. I finally got it to ninety degrees. “That’s outstanding,” he told me. “Now get more.” “More?” “More!” He also had a machine that sent a shock to my muscle through electrodes. Depending on the muscle, I would have to stretch and point my toes up and down. It doesn’t sound like much, but it is clearly a form of torture that should be outlawed by the Geneva Convention, even for use on SEALs. Naturally, Jason kept upping the voltage. But the worst of all was the simplest: the exercise. I had to do more, more, more. I remember calling Taya many times and telling her I was sure I was going to puke if not die before the day was out. She seemed sympathetic but, come to think of it in retrospect, she and Jason may have been in on it together. There was a stretch where Jason had me doing crazy amounts of ab exercises and other things to my core muscles. “Do you understand it’s my knees that were operated on?” I asked him one day when I thought I’d reached my limit. He just laughed. He had a scientific explanation about how everything in the body depends on strong core muscles, but I think he just liked kicking my ass around the gym. I swear I heard a bullwhip crack over my head any time I started to slack. I always thought the best shape I was ever in was straight out of BUD/S. But I was in far better shape after spending five months with him. Not only were my knees okay, the rest of me was in top condition. When I came back to my platoon, they all asked if I had been taking steroids.

An inventor's depth and breadth were measured by their work history. The U.S. Patent Trademark Office categorizes technology into four hundred fifty different classes -- exercise, devices, electrical connectors, marine propulsion, and myriad more. Specialists tended to have their patents in a narrow range of classes. A specialist might work for years only on understanding a type of plastic composed of a particular small group of chemical elements. Generalists, meanwhile, might start in masking tape, which would lead to a surgical adhesives project, which spawned an idea for veterinary medicine. Their patents were spread across many classes. The polymaths had depth in a core area -- so they had numerous patents in that area -- but they were not as deep as the specialists. They aslo had breadth, even more than the generalists, having worked across dozens of technology classes. Repeatedly, they took expertise accrued in one domain and applied it in a completely new one, which meant they were constantly learning new technologies. Over the course of their careers, the polymaths' breadth increased markedly as they learned about "the adjacent stuff," while they actually lost a modicum of depth.

I am passionate about... Doing the impossible, taking on big challenges Creating new structures to achieve big results Solving problems, removing obstacles Getting the best out of people I really like ... Working with very bright people who have good values Working with companies that are respected or where respect can be created Building a culture that will succeed and be a place where people can grow and enjoy work My greatest contribution is ... Being able to do many different things well Accomplishing the mission, exceeding expectations Building an organization from scratch Saving the day—taking dire situations, fixing them, and turning them into winners I am particularly good at... Taking things that look like failures and making them into exceptional successes Developing people—getting them to be creative, committed, and accountable Getting the job done quickly with practical, interesting solutions I am known for ... Creative leadership Overcoming challenging obstacles Rising to the occasion Seeing the core issues, problems, solutions Getting to the heart of the matter quickly, and intuitively analyzing the situation I have exceptional ability to ... Devise straightforward solutions that are efficient and practical Take complex problems and quickly develop elegant solutions Create solutions that get the job done Exercise: Passions and Gifts (Downloadable) Now it �s your turn. Complete the following sentences. You may list multiple answers for each of the items below. Keep your responses focused on the career and work aspects of your life. I feel passionate about ... What I really like is... My greatest contribution is... I am particularly good at... I am known for... I have an exceptional ability to... Colleagues often ask for my help with... What motivates me most is... I would feel disappointed, frustrated, or sad if I couldn�t do...

My wife and I have had the joy of working with thousands of college students and have engaged in countless conversations with them about what they’re going to do as they approach graduation. Up to that point, they had felt safe and secure knowing they were simply coming back to campus for another year of school. But now that they were being kicked out of the nest, they felt a strong need to pray, get counsel, pursue options, and make decisions. As I chat with these twenty-one to twenty-five-year olds, I love to pose an unusual question. “If you could do anything with your life, what would you want to do? Just for a moment, free your mind from school loans or parents’ wishes or boyfriend pressure. Put no constraints or parameters on it. Write down what you would love to do with your life if you got to choose.” There are many things in life that will catch your eye, but only a few will catch your heart. Pursue those! Most have never allowed their mind or heart to think that broadly or freely. They’ve been conditioned to operate under some set of exterior expectations or self-imposed limitations. A few have sat there so long staring at that blank sheet, I thought they might pass out! They finally get an inspirational thought, and begin enthusiastically scribbling something. They finish with a smile, pass it over to me, and I take a look. Nine out of ten times I pass it back to them, look deep into their eyes and quietly say, “Go do this.” There is a reason they feel so excited about the specific direction, cause, or vocation they wrote down. It’s because God is the One who put it in their heart. “Delight yourself in the LORD; and He will give you the desires of your heart” (Psalm 37:4). “Are you delighting yourself in the Lord?” I ask the graduating senior. “I am certainly seeking to,” they reply. “Well then,” I respond, “you’ve just written down the desires of your heart. So, go for it.” Too simplistic or idealistic? I probably do have a more “wide-open” view of helping a person discover God’s direction for their life, but I believe this exercise strikes at the core of understanding what each of us were designed to do.

Do you or don’t you truly know the basics? Consider a subject you think you know or a subject you are trying to master. Open up a blank document on your computer. Without referring to any outside sources, write a detailed outline of the fundamentals of the subject. Can you write a coherent, accurate, and comprehensive description of the foundations of the subject, or does your knowledge have gaps? Do you struggle to think of core examples? Do you fail to see the overall big picture that puts the pieces together? Now compare your effort to external sources (texts, Internet, experts, your boss). When you discover weaknesses in your own understanding of the basics, take action. Methodically learn the fundamentals. Thoroughly understand any gap you fill in as well as its surrounding territory. Make these new insights part of your base knowledge and connect them with the parts that you already understood. Repeat this exercise regularly

Remember and Share - Action is the second step in The Hook. - The action is the simplest behavior in anticipation of reward. - As described by the Dr. BJ Fogg’s Behavior Model: - For any behavior to occur, a trigger must be present at the same time as the user has sufficient ability and motivation to take action. - To increase the desired behavior, ensure a clear trigger is present, then increase ability by making the action easier to do, and finally align with the right motivator. - Every behavior is driven by one of three Core Motivators: seeking pleasure or avoiding pain, seeking hope and avoiding fear, seeking social acceptance while avoiding social rejection. - Ability is influenced by the six factors of time, money, physical effort, brain cycles, social deviance, and non-routineness. Ability is dependent on users and their context at that moment. - Heuristics are cognitive shortcuts we take to make quick decisions. Product designers can utilize many of the hundreds of heuristics to increase the likelihood of their desired action.   *** Do This Now Refer to the answers you came up with in the last “Do This Now” section to complete the following exercises: - Walk through the path your users would take to use your product or service, beginning from the time they feel their internal trigger to the point where they receive their expected outcome. How many steps does it take before users obtain the reward they came for? How does this process compare with the simplicity of some of the examples described in this chapter? How does it compare with competing products and services? - Which resources are limiting your users’ ability to accomplish the tasks that will become habits? - Time - Money - Physical effort - Brain cycles (too confusing) - Social deviance (outside the norm) - Non-routine (too new) - Brainstorm three testable ways to make the intended tasks easier to complete. -  Consider how you might apply heuristics to make habit-forming actions more likely.

prevent the cancer from recurring by repairing the mitochondria in his patients’ cells. To achieve this, he tries to raise their core body temperature by recommending they eat only hot foods, drink only warm liquids, practice deep breathing, reduce their stress, exercise regularly, and get plenty of sleep and sunlight. Dr. Nishihara also recommends that his patients breathe as much as possible through their noses, because he believes the nose is better at preventing bacteria from entering the body than the mouth is. With this multifaceted treatment approach, including the important supplement of bifidus factor to help detoxify the body, Dr. Nishihara has helped many of his cancer patients have Radical Remissions.

I’m sure you have heard the theory “You’re fat because you just don’t exercise enough.” Well, if you have an Adrenal body type and you do hard-core exercise, you not only will prevent fat burning, your body might even get bigger. I see these people at the gym with their personal trainers working to lose weight for years with very little change. Exercise only works if your body has good adrenals. If you have an Adrenal body type, adding more exercise to an already stressed-out body is self-defeating. Adrenal types need very light, slow exercise.

t o improve the physical capacity of the horse, a trainer must learn to value its qualities and to compensate for its flaws. Physical training of an athlete, particularly a human athlete, requires a deep understanding of the sporting discipline in question. It is in this same spirit that the chapters in this book describing the biomechanics and physical training of the horse as an athlete have been developed. The presentation of these concepts begins with a series of simplified and educational reminders on the biomechanics of the muscles underlying overall movement. The primary body system involved in active physical exercise is the muscular system and the first three chapters focus on the muscular groups and actions of the forelimb, the hindlimb and the neck and trunk, and this leads to a chapter discussing the biomechanics of lowering of the neck. To evaluate the usefulness of an exercise and to understand its mode of action, including its advantages and disadvantages, it is essential to have a basic understanding of musculotendinous functional anatomy. An understanding of these fundamental ideas is directly applicable to the later chapters, which focus on training and the core exercises for a horse. Training a horse for every discipline brings together two specific but complementary areas, which are often worked on at the same time: conditioning and strengthening. The aim of conditioning is to develop respiratory capacity and to improve cardiovascular function. This results in a greater ability to perform with prolonged effort, while also improving the recovery time after this effort. Strengthening of the horse has two main goals: (1) to improve the flexibility of joints secondary to the action of ligaments and muscles (these structures have an intrinsic role in the control and stability of joints) and (2) to develop effective muscular contraction and coordination, making movements more fluid, lighter and confident (1, 2).

But what if the Afghan government wasn’t really trying to govern? What if it was focused on another objective altogether? What if corruption was central to that objective and therefore to the government’s mode of operation? Perhaps GIRoA could best be understood not as a government at all but as a vertically integrated criminal organization—or a few such loosely structured organizations, allies but rivals, coexisting uneasily—whose core activity was not in fact exercising the functions of a state but rather extracting resources for personal gain.

Major benefits of having toned abdominal muscles: Improves digestion and elimination: The process of peristalsis (food moving through the digestive track) is greatly improved when you practice ab and stomach exercises.

In fact, we’ve found that if you want to give leaders an exercise to create a high level of cynicism among their followers, simply have them generate a set of “core” values the leaders have no plan to reinforce.

Rudd was scathing on the provincial reflex: ‘It’s like so many of the debates in Australia, it’s couched as a zero-sum game – you can’t have an activist foreign policy at the same time as an activist domestic reform policy,’ he said in an interview for this paper shortly before returning to the prime ministership in 2013. Zero-sum-ism is a deep malady in Australian politics. But foreign policy becomes domestic and external becomes internal. For God’s sake, in a country with a million people overseas at any given time, we have a deep interest in engaging. The truth is that foreign policy and what we sell to the world are core national interests and anybody who pretends otherwise is engaging in a tawdry political exercise. Zero-sum-ism is not only analytically flawed – you can be active on both fronts, domestic and foreign – it also undermines Australia’s national interests.

Then, we started running sprints and long distances with heavy equipment on us. Next, we did core exercises and pull-ups and push-up. Then, we lifted weights. Afterwards the break was announced and we had a nutritious, energizing lunch. For lunch they served some weird food, it was very colorful like blue, green, purple, red, but had no texture and no different taste or aroma, it was like chewing gum, but according to them it helped us gain muscle and give us energy. After lunch, we had no rest time: we did fighting with weapons and without. We learned how to maneuver the ships and how to read maps and make battle plans. At the end of the training day, I got some free time, but I was exhausted, so all I could do was lie in bed thinking of my folks, parents, siblings and friends…I

The 5 Elements of Effective Thinking (Edward B. Burger;Michael Starbird) - Your Highlight on page 17 | location 251-270 | Added on Monday, 6 April 2015 03:03:56 Understand simple things deeply The most fundamental ideas in any subject can be understood with ever-increasing depth. Professional tennis players watch the ball; mathematicians understand a nuanced notion of number; successful students continue to improve their mastery of the concepts from previous chapters and courses as they move toward the more advanced material on the horizon; successful people regularly focus on the core purpose of their profession or life. True experts continually deepen their mastery of the basics. Trumpeting understanding through a note-worthy lesson. Tony Plog is an internationally acclaimed trumpet virtuoso, composer, and teacher. A few years ago we had the opportunity to observe him conducting a master class for accomplished soloists. During the class, each student played a portion of his or her selected virtuosic piece. They played wonderfully. Tony listened politely and always started his comments, “Very good, very good. That is a challenging piece, isn’t it?” As expected, he proceeded to give the students advice about how the piece could be played more beautifully, offering suggestions about physical technique and musicality. No surprise. But then he shifted gears. He asked the students to play a very easy warm-up exercise that any beginning trumpet player might be given. They played the handful of simple notes, which sounded childish compared to the dramatically fast, high notes from the earlier, more sophisticated pieces. After they played the simple phrase, Tony, for the first time during the lesson, picked up the trumpet. He played that same phrase, but when he played it, it was not childish. It was exquisite. Each note was a rich, delightful sound. He gave the small phrase a delicate shape, revealing a flowing sense of dynamics that enabled us to hear meaning in those simple notes. The students’ attempts did not come close—the contrast was astounding. The fundamental difference between the true master and the talented students clearly occurred at a far more basic level than in the intricacies of complex pieces. Tony explained that mastering an efficient, nuanced performance of simple pieces allows one to play spectacularly difficult pieces with greater control and artistry. The lesson was simple. The master teacher suggested that the advanced students focus more of their time on practicing simple pieces intensely—learning to perform them with technical efficiency and beautiful elegance. Deep work on simple, basic ideas helps to build true virtuosity—not just in music but in everything. ==========

And if we continue asking why, like the child we once were, trying to excavate down to our most rudimentary ambition—a time-worn exercise—we’ll eventually find all reasons lead to the same place, to the one core reason for living we’d sought all along, the core reason against which we measure the value of everything we do: to be happy.

Many of the activities we pursue, the resources we consume, and the waste products we create are the products of our desire to make our bodies a little more comfortable and carefree. Whether it’s food, exercise, music, alcohol, sex, drugs—whatever the stimulus—ultimately what we seek is a feeling of satisfaction. In the end, though, true satisfaction arises from a balance of healthy, harmonious energy. And that harmonious, balanced energy is the core of the natural healing power.

This is the study of the whole realm of Forms, working out in full detail all the relationships in which the various ones of them stand to one another. So the rise to full life, in our self-absorption into our intellectual origins and natures, is itself an exercise of philosophy, of philosophy at its essential core of active knowledge of Forms.

Run 400 meters at current 5K pace. Do 5 chin-ups. If a chin-up bar is not available, perform 12 biceps curls with dumbbells while standing on the right leg and then the left leg. Complete 36 abdominal crunches. Perform 15 squat thrusts with jumps (burpees). Do 15 push-ups. Complete 30 two-leg squats (body-weight squats). Run another 400 meters at 5K tempo. Do 12 squat and dumbbell presses. Complete 10 feet-elevated push-ups. Perform 36 low-back extensions. Do 15 bench dips. Complete 15 lunge squats with each leg. Run another 400 meters at 5K pace. Repeat steps 2 through 13 to complete two circuits in all; then cool down with about 2 miles (3.2 km) of light jogging, followed by thorough stretching and exercises to build core strength.

Connect the dots of joy in your life and you will paint a smile.

without a strong core, you cannot be truly strong.

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God designed Communion to be an intimate act of remembering His flesh and blood. More than just an exercise of the mind, He wanted us to actually eat of the bread and drink of the cup. And Communion is not just about intimacy with Jesus; it’s also about intimacy with one another. Remember that Jesus had just washed the disciples’ feet and commanded them to love one another just as He loved them. It was after this that He taught them to stare at His broken body and blood to remind them of how He loved them. As we consider the cross and look around the room, we should be asking ourselves, “Am I willing to love the people in this room to that extent?” This probably sounds impossible to most churchgoers, yet it’s what Christ asks for. Just imagine if the Church was made up of people who would literally go to the cross for one another. How could people shrug their shoulders as they witnessed that kind of love? This is what unbelievers should see when they watch us break bread with one another. If Communion feels like a curious add-on to our church services rather than the very core of everything we’re about, then we’re missing the point of the Church.

To argue that wilderness protection puts invaluable economic resources on reserve is not actually convincing to the core of the wilderness movement, but it has occasionally been useful to activists seeking to broaden political support. It is a way of striking a deal with individuals who hold values incommensurable with wildness. The same applies to wilderness as a reserve of scientific biological data, a space for recreational activity, or a source of national pride. Again, the arguments are true, politically useful, and should not be abandoned; but they do not illustrate the wilderness ethic. Wilderness is valuable because it contains the ecological building blocks necessary for nature to run itself. Wilderness is wildness dignified; thus the losses of wilderness are the losses of wildness to an exemplary degree. In the context of wild nature, nature provides the necessary components for survival. Humans do not need to subordinate themselves to large organizations and technical systems in order to exercise their wills. But when humans modify nature, they must keep up the process of perpetual modification, because the rest of the natural system has not evolved to function in that state. Artificial labor must fill in the gaps. For example, without any human intervention, natural processes deal with animal feces. But a toilet requires entire technical systems of human labor, waste disposal, state management, and so forth. The plumbing is convenient, this is true, but at the cost of great overhead, necessary policing, and further modification of nature. A civilization is the same kind of problem magnified a thousandfold.

English French Pronunciation Hi Salut SAH-loo What’s up? Ça va? SAH-vah? Yes Oui We No Non Noh OK D’accord DA-core Let’s go On y va OHN-e-vah Wait Attends AH-tahn I’m hungry J’ai faim JAY-fah What Quoi Kwah I don’t understand Je n’ai pas compris Jeh-NAY-paw-COHM-pree Sorry Pardon PAHR-don Repeat Répétez REH-peh-tay

FORTITUDE Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently. —MAYA ANGELOU Because your soul represents the very core of your being, it is important you learn how to exercise control over the issues that flow out of your soul. This includes your emotions. Fortitude is the ability to exercise self-control and mastery over how you feel. It serves as an anchor in a world where emotions rule and feelings dominate—often leading to heartache, confusion, poor choices, and self-sabotage.

Nazi officials felt free to take more violent action than they had done in the western campaigns of 1940, first against the enemies of the regime, then against fascism’s conservative allies, and eventually against the German people themselves, in an ecstasy of terminal destruction. Whereas in traditional authoritarian war regimes, the army tends to extend its control, as it did in the German Reich during 1917–18 and in Franco’s Spain, the German army lost control of occupation policy in the east after 1941, as we have seen, to the Nazi Party’s parallel organizations. Party radicals felt free to express their hatreds and obsessions in ways that were foreign to the traditions of the state services. The issue here is not simply one of moral sensitivity; some officers and civil servants were appalled by SS actions in the conquered territories, while others went along because of group solidarity or because they had become hardened. It was to some degree an issue of turf. It would be unthinkable for a traditional military dictatorship to tolerate the incursions of amateurish party militias into military spheres that Hitler—and even, in Ethiopia, Mussolini—permitted. Here we enter a realm where the calculations of interest that arguably governed the behavior of both the Nazis and their allies under more ordinary circumstances in the exercise of power no longer determined policy. At this ultimate stage an obsessed minority is able to carry out its most passionate hatreds implacably and to the ultimate limit of human experience. Liberation from constraints permitted a hard core of the movement’s fanatics to regain the upper hand over their bourgeois allies and carry out some of the initial radical projects. At the outposts of empire, fascism recovered the face-to-face violence of the early days of squadrismo and SA street brawling. One must resist the temptation at this final stage to revert to a highly personalized way of looking at the exercise of power in fascist regimes, with its discredited notions of hoodlums kidnapping the state. The Nazi regime was able to pursue the war with ever mounting intensity only with the continued complicity of the state services and large sectors of the socially powerful. Fascist radicalization, finally, cannot be understood as a rational way to persuade a people to give their all to a war effort. It led Nazi Germany into a runaway spiral that ultimately prevented rational war making, as vital resources were diverted from military operations to the murder of the Jews. Finally radicalization denies even the nation that is supposed to be at fascism’s heart. At the end, fanatical fascists prefer to destroy everything in a final paroxysm, even their own country, rather than admit defeat. Prolonged fascist radicalization over a very long period has never been witnessed. It is even hard to imagine. Can one suppose that even Hitler could keep up the tension into old age? Arranging the succession to a senescent fascist leader is another intriguing but, so far, hypothetical problem. The more normal form of succession to a fascist regime is likely to be decay into a traditional authoritarianism. At that point, there can be progressive liberalization as in post-Franco Spain or perhaps revolution (as in post-Salazar Portugal). But orderly succession is clearly far more of a problem with fascism than with other forms of rule, even communism. Fascism is, in the last analysis, destabilizing. In the long run, therefore, it was not really a solution to the problems of frightened conservatives or liberals. The final outcome was that the Italian and German fascist regimes drove themselves off a cliff in their quest for ever headier successes. The fascisms we know seem doomed to destroy themselves in their headlong, obsessive rush to fulfill the “privileged relation with history” they promised their people.

Round shapes do just the opposite. A circular or elliptical coffee table changes a living room from a space for sedate, restrained interactions to a lively center for conversation and impromptu games. A large rubber exercise ball used instead of a desk chair does more than improve core strength and posture. It can also create a sense of playfulness in an office, especially if several workers choose to use them. Pom-poms sewn along the edges of curtains or pillows make them irresistibly playful and tactile, while polka dots and penny tiles do double duty, mixing play with abundance. Even flowers can be playful: a bouquet of pom-pom dahlias or yellow, ball-shaped billy buttons brings play together with the natural textures of the freedom aesthetic.

The core idea of daily adaptation seems so obvious to me that it should not have to be stated. It goes against the grain for a competitive rower and rowing coach to advocate “moderate” rather than competitive rowing. Exercising every day seems extreme rather than moderate to many people. And rowing on a machine is not perceived as fun.

But the creation of unpaid offices is to form a class of wealthy and independent officials; that is the core of an aristocracy. If the people still retain the right to choose, the exercise of that right has inevitable limitations.

Fill in your 168 hours with blocks of core-competency time. Broadly, figure out what hours you would like to be working, sleeping, nurturing your family and friends, and nurturing yourself—for example, engaging in structured leisure activities such as exercise, volunteering, or participating in religious activities. For longer-term projects on your “List of 100 Dreams,” schedule in the blocks of time associated with each actionable step.

However, research with activists in the Civil Rights and antiwar movements of the 1950s and 1960s and of those who sheltered Holocaust survivors during World War II confirm that compassion, empathy, and social responsibility were core family values that motivated their actions. Once exercised in action, values of social responsibility and service to others may become integral to identity.

The core principle of the trial is simple and can be traced back as far as the 13th century, when the Holy Roman Emperor Frederick II conducted an experiment to find out the effects of exercise on digestion. Two knights consumed identical meals, and then one went hunting while the other rested in bed. Several hours later, both knights were killed and the contents of their alimentary canals were examined. This revealed that digestion had progressed further in the sleeping knight. It was crucial to have two knights undergoing different levels of exercise, active and at rest, as it allowed the degree of digestion in one to be compared against the other.

Think of prayer as a fundamental exercise we use to build core spiritual strength. Like exercise for our bodies, it has to be consistent—every single day—to build strength.

Keep it small. Keep it simple. Give it time. An exercise program such as yoga is a slow process. It is slow by design. But, in order to secure the gains and add to them, you have to keep it up. And guess what, the more you do it, the more your desire to do it grows. It is the same with building core spiritual muscles. You may have a period of intense growth—perhaps some adversity that drives you to your knees and calls forth the blessings of heaven. But to secure those gains, we must continue to invite the Holy Ghost into our lives—daily.

Exercising willpower he didn’t know he had, Conall slipped from his place beside her in the makeshift bed. Donning clothes didn’t help. To distract himself, he fastened his kilt and laced his boots, the occasional glimpse of her bare body a temptation to shirk his duties for a moment longer, to worship at her feet and take the sweet core of her into his mouth again. He would soon. Once Maeval was dead, making love to his new mate would be his celebration dance.

People who make big promises can also make big lies. Trust first, but exercise smart trust. You can be the most productive and most effective, but politics show up as ego and jealousy for bosses who can’t perform. If your job or task is codependent, you can be sabotaged. Always seek interdependence and people who are authentic at the core, not blue in the face.

The tools a competitive rower uses to prepare to race are useful for the everyday rower, as well. They include double workouts (exercising two times per day), weight lifting, core exercises, and cross-training such as cycling.

What we learn in meditation isn’t so much to stop thoughts, but to change our relationship to them. We learn to be less reactive, less ruled by our thoughts, and to see that they aren’t all true. “You don’t have to believe your thoughts,” one of my teachers says. What a revelation! When I see my thoughts more clearly, I’m able to make choices to act or not act based on what I see; I can exercise Right Intention to steer my life in the direction I want to go. Sometimes thoughts and emotions seem overwhelming, even in the context of mindfulness. At these times you might fall back on compassion—not pity—for yourself, for the great task you are attempting: facing down the demons of the heart and mind. Perhaps then you can begin to forgive yourself and your failures. THE FOUR NOBLE TRUTHS The Four Noble Truths are at the core of all Buddhist teachings.

Companies remain intent on maximising profits, personal salaries, bonuses and career opportunities. Conferences on mindfulness, ethics and vision seem little more than exercises in public relations. These gestures seem trivial in comparison to the core aims of corporations. A meteor will land one day and extinguish them.

When you first start doing core workouts, it’s rough. It’s hard. And it hurts. But if you’re consistent, it gets easier. The exercises become less painful, and you start to feel and see the results. And one of the sneaky things about a strong core is that it shows up in places you might not expect. Perhaps you thank your core for the fact that your back doesn’t hurt anymore. Or perhaps it’s easier to shove your suitcase in the overhead bin on the airplane. A strong core provides a physical support system and helps you function better—whether you’re carrying the groceries into your house or competing in an Ironman. If you’re reading this book, you’re already putting in the work! You see that things could be better, and you’re ready to do something to make that happen. So, let’s engage your core. As with your physical core, your Thoughtfully Fit core can provide you with a support system that makes it easier to be thoughtful with yourself and others. You’re then less likely to have conflict and regrets. However, this also takes consistent practice. Just like ten sit-ups won’t give you much core strength, pausing once a month won’t have much impact on your life or relationships. But if you practice, engaging your Thoughtfully Fit core will get easier, and the effect will sneak up (in a good way, I promise). As your core confidence builds, your day-to-day decisions will be more thoughtful, better informed, and made with more empathy.

The less power we have “out there,” the more important it is to exercise agency “in here.” When you make deliberate choices inside your mind, try to recognize that fact and register the feeling of being the chooser.

Try to make sure... that you have somewhere in your house where you can do a workout, whether that's yoga, core-strength exercises, or an online class. If you know you have the space, it's harder to make an excuse as to why you can't fit a bit of movement into your morning, lunch break, or after work.

From the beginning, I was a believer in the basic movements, because that was Reg Park’s preference. At the times Reg hadn’t accelerated his workouts for some major competition, he would stay with the basic exercises—bench presses, chin-ups, squats, rowing, barbell curls, wrist curls, pullovers, leg extensions, calf raises. These were the movements that worked most directly on all the body parts. I was following his example to the letter. And as it turned out, I could hardly have chosen more wisely. The basic exercises were creating for me a rugged foundation, a core of muscle I could later build upon for a winning body. Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out—the more carefully, the more thoroughly, the better—then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws.

Keeping a journal is a surefire way to track your growth process. You might document what happens as you penetrate into this body of information. Scattered throughout the chapters, you’ll find a variety of simple exercises that can help you practice the concepts I’m giving you; try doing them and writing about your results. What insights did you have? What difficulties or surprises did you encounter? You might play with direct writing, where you write straight from your core, letting a stream of words emerge as a spontaneous flow without censorship. Begin by posing a question, which serves as a magnet to draw forth a response from the deeper part of your awareness. Let the first words come; they will draw in the next ones. Don’t think ahead or second-guess what’s being said. If a strange word comes to mind, write it down. Whatever is supposed to follow will simply occur next. To keep the flow going, it’s best not to read what you’ve written until it’s finished. You’ll be surprised what you find yourself writing because it will be so fresh and accurate.

Tuesday Workout – Lower Body and Core Quadriceps, Glutes, Hamstrings, Calves, Abdominals, Obliques, Erector Spinae Summary Strength training will form the main foundation of your total fitness program. Make it your goal to perfect your exercise form, really feeling the working muscles and concentrating on moving through a full range of motion. Challenge yourself to progressively increase the resistance you are working with so as to make consistent improvement in your strength and muscle mass. Do these things week in and week out, and you will be amazed at how much stronger, more muscular, energetic and vibrant you will look and feel.

We are all more than just our bodies, but also our thoughts, emotions, and spirituality, which combine to determine our health.” “Our bodies have a natural wisdom with intrinsic knowledge of how to grow, heal, balance, and regenerate.” “We have the ability to change our own genetic blueprints for ourselves and for our children.” “Your body is more than the sum of its parts; it has an energy, or life force, that goes beyond the mere physical nature of your body or your generation.” “Human health is intricately and inextricably connected to planetary health.” “Water is the life source and most essential component of each cell of your body.” “Learn to live in the moment and tune in to mindful breathing while engaging all of your senses to soak in the universe around you.” “Healthy sleep habits will help you learn faster, get stronger and more fit, and protect yourself from diseases.” “Spiritual awakening is important for the state of consciousness with which you meet the world.” “If you don’t make self-care a priority in your life, you will pay a high price as your health declines.” “Balance is not something you are born with, nor is it something you find. Rather, it is something you must create” “If your body is balanced, your mind will be at peace and your spirit will soar!” “Resilience to injury is not an inborn trait; it must be nurtured and acquired.” “Excessive fear of injury takes away the joy of living.” “Allow nature to nurture a child’s backbone, literally and figuratively.” “Dig deep and find the foundation of your own core to prepare you for all adversity, sustain your health and wellness through all your endeavors, and build the home of your dreams for your mind-body-spirit.” “The shared challenges of despair, hardship, and adversity promote collaboration, and collaboration fortifies the collective consciousness of the international community.” “Learn to live your life from your core, and harness and embrace your unlimited potential for strength, health, and growth.” “Hang loose and fly like a butterfly to withstand all the perturbations and punches life brings your way.” “Get back in touch with your primitive animal spirit and pop some pandiculation into your day” “Cultivating body awareness will help you stand taller, look slimmer, and find your grace against gravity.” “Exercise, outlook, diet, and lifestyle choices actually change the way your DNA is expressed within your body to help you avoid injury, fight disease, and thrive.” “When you substitute negative beliefs with positive ones, you will begin to notice positive results.” “Find what floats your boat and enjoy the journey!” “Do not fear the storm, for you will learn to sail your ship through wind and wave.

In 2013, on the auspicious date of April 1, I received an email from Tetlock inviting me to join what he described as “a major new research program funded in part by Intelligence Advanced Research Projects Activity, an agency within the U.S. intelligence community.” The core of the program, which had been running since 2011, was a collection of quantifiable forecasts much like Tetlock’s long-running study. The forecasts would be of economic and geopolitical events, “real and pressing matters of the sort that concern the intelligence community—whether Greece will default, whether there will be a military strike on Iran, etc.” These forecasts took the form of a tournament with thousands of contestants; the tournament ran for four annual seasons. “You would simply log on to a website,” Tetlock’s email continued, “give your best judgment about matters you may be following anyway, and update that judgment if and when you feel it should be. When time passes and forecasts are judged, you could compare your results with those of others.” I did not participate. I told myself I was too busy; perhaps I was too much of a coward as well. But the truth is that I did not participate because, largely thanks to Tetlock’s work, I had concluded that the forecasting task was impossible. Still, more than 20,000 people embraced the idea. Some could reasonably be described as having some professional standing, with experience in intelligence analysis, think tanks, or academia. Others were pure amateurs. Tetlock and two other psychologists, Barbara Mellers (Mellers and Tetlock are married) and Don Moore, ran experiments with the cooperation of this army of volunteers. Some were given training in some basic statistical techniques (more on this in a moment); some were assembled into teams; some were given information about other forecasts; and others operated in isolation. The entire exercise was given the name Good Judgment Project, and the aim was to find better ways to see into the future. This vast project has produced a number of insights, but the most striking is that there was a select group of people whose forecasts, while they were by no means perfect, were vastly better than the dart-throwing-chimp standard reached by the typical prognosticator. What is more, they got better over time rather than fading away as their luck changed. Tetlock, with an uncharacteristic touch of hyperbole, called this group “superforecasters.” The cynics were too hasty: it is possible to see into the future after all. What makes a superforecaster? Not subject-matter expertise: professors were no better than well-informed amateurs. Nor was it a matter of intelligence; otherwise Irving Fisher would have been just fine. But there were a few common traits among the better forecasters.

Having learned my lesson the hard way, I now make time for what I formerly overlooked in my training: massage and electrical stimulation (to improve blood flow and expedite the repair of small muscle tears), ART (to continually correct my imbalanced musculature), chiropractic adjustments and core exercises (to maintain spinal alignment and strengthen body stability), and laser treatments combined with the consistent use of foam rollers (to break up the accumulation of scar tissue in worn muscles, which can lead to injury).

A core feature of this chapter is the notion that thoughts don’t need to be true to have powerful effects on mood and motivation. Because of this, it is important to treat thoughts as guesses about the world, rather than facts.

To identify skill and knowledge gaps, first revisit your mission and strategy and the core processes you identified. Ask yourself what mix of the four types of knowledge is needed to support your group’s core processes. Treat this as a visioning exercise in which you imagine the ideal knowledge mix. Then assess your group’s existing skills, knowledge, and technologies. What gaps do you see? Which of them can be repaired quickly, and which will take more time?

the old saying “if you don’t use it, you lose it” is true when it comes to core and leg strength.

Realign the pelvis while standing The side that is tight will be taking a step forward, relative to your other leg. In a standing position, push down into the ground with both feet and, using the friction of the ground, pull the feet towards each other without moving them. For example, if it’s your right side that is the tightest iliacus, your right leg will have stepped forward, and, like scissors, your right leg will try to push backward while your left leg will try to move forward. There is no motion with this exercise, just pushing. Hold the push for two seconds, or one deep breath, and then relax. Repeat this push ten times. After those ten repetitions, your pelvis should be in better alignment. This version is not as good as lying down, but if you’re standing in line or at a concert it’s a great way to realign your pelvis and help relax the iliacus. In Sitting

WHM PROTOCOL: BASIC BREATHING EXERCISE Before engaging with this breathing technique, remember to be mindful. Listen to your body and learn from the signals your body and mind send you while you are doing the exercises. Use those signals as personal feedback about the effect of the exercises on your body and mind, and adjust them as needed to find what works best for you.3 STEP 1​Sit in a meditation posture, lying down, or whichever way is most comfortable for you, in a quiet and safe environment. Make sure you can expand your lungs freely without feeling any constriction. STEP 2​Close your eyes and try to clear your mind. Be conscious about your breath and try to fully connect with it. Take thirty to forty deep breaths in through the nose or mouth. Fill up your belly, your chest, all the way up to your head. Don’t force the exhale. Just relax and let the air out. Fully in, letting go. STEP 3​At the end of the last breath, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then relax to let the air out. Hold the breath until you feel the urge to breathe again. This is called the retention phase. STEP 4​When you feel the urge to breathe, take one deep breath in and hold it for ten to fifteen seconds. This is called the recovery breath. STEP 5​Let your breath go and start with a new round. Fully in, letting go. Repeat the full cycle three to four times. After having completed this breathing exercise, take your time to enjoy the feeling. With repeated practice, this protocol becomes more and more like a meditation. Once you have a little experience with the basic breathing exercise, try this additional technique: In round 2, step 4, try “squeezing” the breath to your head when you take your recovery breath. You do this by tensing your pelvic floor and directing that sense of tension to the core of your body and up to your head, while keeping the rest of your body relaxed. You should feel a sense of pressure in your head. Then relax everything when you exhale.

Ways to Work with Anxiety on Your Own 1. Get out of your head by turning all your attention to the soles of your feet. Feel the ground underneath them. 2. Practice your deep belly breathing. 3. Take a walk outside and observe the scenery. Name three colors, name three sounds, name three textures. 4. Remind yourself that you are anxious and therefore it is not a good time to draw conclusions about the future until you are calm. 5. Remind yourself that you are anxious and the feeling is temporary. 6. Focus on the anxious body sensations with compassion and curiosity—and without judgment—until they subside. Remember to breathe deeply as you focus. 7. Imagine a peaceful place or a time when you felt confident. 8. Imagine something soothing like beautiful music, or hot sun on your skin, or being hugged. 9. Do some exercise like jogging or yoga, or go to the gym.

The following fundamental principles are core to this standard: Strive to achieve excellence in strategic execution; Enhance transparency, responsibility, accountability, sustainability, and fairness; Balance portfolio value against overall risks; Ensure that investments in portfolio components are aligned with the organization's strategy; Obtain and maintain the sponsorship and engagement of senior management and key stakeholders; Exercise active and decisive leadership for the optimization of resource utilization; Foster a culture that embraces change and risk; and Navigate complexity to enable successful outcomes.

The letters in the acronym FREEDOM stand for a model of optimizing your brain that we’re about to teach you. The letters stand for Focusing Recognizing triggers Empowering your emotions Exercising your core values Determining your optimal goals Optimizing your choices Making a positive contribution to the world

almost any habit can be called an “addiction” if its repetition is reinforced in the human brain, by rhythmic release of pleasure-mediating chemicals. The core process is not, in itself, harmful. Indeed, it is deeply human and essential! Pleasure-based repetition reinforcement is partly responsible for our tight bonding to our children, our husbands and wives, or the tendency to keep returning our attention to music, or beauty, or the glorious exercise of skill. It contributes to the joy that some derive from prayer. These are some of the good and wholesome things that we are glad to be addicted to!

Only fatality could have possessed me to go high-tailing off in such troubled times, fatality and the unknowable impulsion of the destination ahead of me. a destination of which I was entirely ignorant although it had chosen me long ago for our destinations choose us, choose us before we are born. And exercise a magnetic attraction upon us, drawing us inexorably towards the source we have forgotten. Descend lower, descend the diminishing spirals of being that restore us to our source. Descend lower; while the world, in time, goes forward and so presents us with the illusion of motion, though all our lives we move through the curvilinear galleries of the brain towards the core of the labyrinth within us.

Around-the-body pass. The around-the-body pass serves as an excellent warm-up, especially for the arms, core, and grip. To perform this exercise, maintain good posture and alignment as you pass the kettlebell around the body while your hips remain facing forward throughout (see figure 7.5). Breathe normally throughout the exercise. Vary the tempo of the movement and reverse directions several times. KEY PRINCIPLES Keep your eyes forward to maintain good posture and develop kinesthetic awareness. Ensure the kettlebell is close to the body but not so close as to create collision and injury.

Figure-eight between-the-legs pass. This is a gentle warm-up and a surprisingly good conditioning movement for the legs and core. It involves elements of coordination and body awareness, which makes it challenging and engaging. To perform this exercise, pick up the kettlebell and hold it in front of you with either hand with feet shoulder-width apart and a slight bend in the knees (see figure 7.7a). Pass the kettlebell from the left hand to the right through your legs from front to back (see figure 7.7b). Continue the momentum to circle back in front of the body and pass to the other hand (see figure 7.7c). Exhale as you switch hands. This will automatically create an inhalation at the other movement points. Continue this continuous figure-eight pattern. Change direction and pass from back to front. KEY PRINCIPLES As you pass the kettlebell between the legs, maintain a neutral spine position and crease in the hips. Keep the kettlebell close to the body, being careful not to hit yourself with it.

Consider the sun above you, centered in the middle of the sky, radiating upon you. That ray is your source of power, a place to grow and become. Receive those rays: let them flow from above over you, over your head, over your shoulders, over your arms and over your hands. Close your eyes, and be nourished by the sun's connection. In this moment all the powers of light are with you. They're here to reinforce you and remind you of your own competence and power. You have the knowledge and experience in your life that you need to step on confidently, make good choices and choices, and manifest what you are doing. •       By actively binding the Solar Plexus Chakra to your own personal power, you are also inspiring those around you to fulfill their potential. As each person finds his or her strength in this existence, the entire collective is motivated to grow in this way. Feel how your own inner sense of monarchy, your own inner sense of supremacy, is now becoming involved. You are so ready to unfold in the next chapter of your life. Feel that excitement before you, and step boldly through the door. It's your turn. Everything was giving you help here. •       Invite any elders or spirit guides who want to accompany you until you feel fully prepared to walk through this door of possibility. Feel their energy as they surround you, and believe they will give whatever advice you need to comfortably proceed to the next stage of your evolution. With universal blessing close your induction: Amen. SUMMARY • Where is it: Manipura chakra is found in the spine behind the navel. •       What is it: It's the seat of power and confidence. It's what pushes you through your life and is responsible for your personal and professional growth. The solar plexus in the physical body is the core which regulates digestion and the metabolism of food. •       When it’s blocked: A blockage in this chakra could make you feel anxious and insecure. Digestive problems can also be symptoms of an unbalanced chakra in the solar plexus. •       How to balance this chakra: If you want to combine this chakra with yoga, select asanas that reflect on the core strength. Warrior pose is the easiest asana to get this chakra open. Every morning, you can just hold it for a few minutes and your chakra will balance out. Since the chakra of the solar plexus is linked to the sun and flames, simply going outside can help. The therapeutic effects of your exercise can be maximized by meditating or doing yoga outdoors. Even going for a walk in the sunshine will still do the trick, though.

In exposing his core theory of democracy, in part 2, Tocqueville largely reiterated the relationship between equality and liberty already proposed in 1835. Tocqueville was concerned about repeating himself, but he could not avoid it; it was the 'necessary result of such a large work done in two stages.' He explained in abstract but carefully reasoned terms: 'One can imagine an extreme point at which liberty and equality touch and become one. Suppose that all citizens take part in government and that each has an equal right to do so. Since no man will then be different from his fellow men, no one will be able to exercise a tyrannical power. Men will be perfectly free, because they will all be entirely equal, and they will al be perfectly equal because they will be entirely free. This is the ideal toward which democratic people tend.' But in the real world, Tocqueville insisted, people desired equality so much that they were willing to sacrifice their political liberty for it. They would rather limit opportunity for all than see some people getting ahead at the expense of others. To combat this degrading form of submissiveness, one had to work constantly at keeping political liberty alive. Tocqueville expressed again his sense that liberty was fragile and all too easily sacrificed to the drive for equality. This was the axiom on which he built his new political science.

Brain-building, like exercising the body, is a core aspect of growing and sustaining your mental and brain health. Each one of us is bursting with potential: with skills, abilities, information, and ideas waiting to be imagined and realized. The 5 Steps of the Neurocycle will help you determine what you need to release this potential, to sustain and grow your neuroplastic brain, and to harness all your unmet potential to make necessary lifestyle changes and affect your world for the better.

To identify skill and knowledge gaps, first revisit your mission and strategy and the core processes you identified. Ask yourself what mix of the four types of knowledge is needed to support your group’s core processes. Treat this as a visioning exercise in which you imagine the ideal knowledge mix. Then assess your group’s existing skills, knowledge, and technologies. What gaps do you see? Which of them can be repaired quickly, and which will take more time? To identify underutilized resources, search for individuals or groups in your unit who have performed much better than average. What has enabled them to do so? Do they enjoy resources (technologies, methods, materials, and support from key people) that could be exported to the rest of your unit?

Exercise, sleep, healthy meals, and time spent reading or listening to an audiobook are all ways to invest in ourselves. Some people value mindfulness, spiritual connection, or reflection, and may want time to pray or meditate. Others value skillfulness and want time alone to practice a hobby. Taking care of yourself is at the core of the three domains because the other two depend on your health and wellness. If you’re not taking care of yourself, your relationships suffer. Likewise, your work isn’t its best when you haven’t given yourself the time you need to stay physically and psychologically healthy. We can start by prioritizing and timeboxing “you” time. At a basic level, we need time in our schedules for sleep, hygiene, and proper nourishment. While it may sound simple to fulfill these needs, I must admit that before I learned

The golfer would benefit more from doing exercises that counteract overused muscles and movement patterns: antirotation core strength exercises like planks, wrist extensions to counteract all the wrist flexion, and rotator cuff exercises to stabilize overused shoulders. Ironically, the ability to stabilize and engage core muscles will improve driving distance better than swinging a dumbbell through the air. And that can be accomplished by practicing basic movements such as the squat, hip hinge, upper body press, and upper body pull.

Leverage everyday activities. The most irritating kind of injury comes from doing something that shouldn’t cause injury. Mowing the lawn, a project at home, picking something off the floor. But all too often, these are the exact things that get people hurt. It’s not supposed to be this way—even with advanced age. When you train with optimal posture and alignment, learn to stabilize your core, and use correct form when performing movements like hinging at the hips, squatting, pulling and lifting—you can translate those movement patterns to real life. Now, a movement or project that would typically cause pain serves as a type of fitness supplement, reinforcing proper mechanics. Hobbies like golfing, going for a hike, or even doing chores around the house are no longer activities that ache your joints but varied movements that give your body the exact physiological nourishment it needs to stay healthy and pain-free. Getting to this level takes a three-pronged approach: (1) mastery of the basic human movements with focused load training, (2) posture awareness, and (3) translating correct body position and movement quality (from exercise training) to everyday activities.

Figure 4 Stretch A Figure 4 stretch lengthens muscles in the back of the hip, such as the piriformis muscle. Bringing circulation to this area of the body and releasing tension in the piriformis helps the iliacus because it keeps the Villains from tugging against it. Releasing tension in this area also helps to reduce pressure on the sciatic nerve, which can get pressed upon when the piriformis is tight. Figure 4 stretch for the hip rotators with hands or using the wall Lie on your back and cross one leg over the other so that your ankle is resting on your opposite knee. At this point, you have two options: one is to bring your hands behind your opposite knee and bring your knee up towards your chest until you feel a stretch. Alternatively, you can place that same foot on the wall. Both methods are effective; however, putting your foot up on the wall can also help facilitate relaxation because you’re not having to strain the upper body by pulling with your hand. You should feel a stretch in the back of the hip and leg. If you feel any groin or knee pain, stop. With this stretch you want to change the behavior of the muscle, different than just warming up a muscle. Therefore, hold this stretch for longer than normal, three to five minutes on each side. If you stop feeling the stretch either pull a little bit further or stop. It’s not working if you don’t feel it in the right place. One repetition per day is all that is needed. Doing this on both sides is ideal. Don’t forget to realign the pelvis after doing all of your stretches and exercises.

**Important** This exercise is done on only one side. You must first decide which side of the body has the tightest iliacus and is rotated forward. Use the “QUIZ” to determine your tightest side. You only do this exercise on the tightest side. Do not switch to the other side to balance yourself. We are actually creating balance by only doing this exercise on the side that is out of balance. If you don’t know what side is tightest, then skip this exercise. On the Back Realign the pelvis on your back Lie down on your back and bring both knees up towards your chest so both feet are off the ground. Place your hand behind the knee of the side that is tightest (determined with the “QUIZ”). Squeeze your hand with your calf by bending your knee. At the same time, push against your hand, without moving, as if you’re pushing your foot down towards the ground. Your hand will be resisting the pressure of your leg pressing against you. You don’t need to press your hardest; a mild to moderate amount of pressure is just fine. The other leg is just up off the ground and not doing anything. It’s important to keep it up off the ground so that it doesn’t accidentally push into the ground or cheat in some way. There is no motion with this exercise, just pushing. Push against your hand so that your foot is trying to touch the ground but not moving. Hold the push for two seconds, or one deep breath, and then relax. Repeat this push ten times. After those ten repetitions, your pelvis should be in better alignment. In Standing

he’ll need to identify both the core challenges and competency gaps he faces, and then organize himself to deal with them most effectively. He’ll have to exercise personal discipline to do things he normally wouldn’t, build a team that complements him, and think hard about what advice and counsel he’ll need and how he’ll use it.

When you surrender to what is and so become fully present, the past ceases to have any power. The realm of Being, which had been obscured by the mind, then opens up. Suddenly, a great stillness arises within you, an unfathomable sense of peace. And within that peace, there is great joy. And within that joy, there is love. And at the innermost core, there is the sacred, the immeasurable, That which cannot be named.

The happiness that is derived from some secondary source is never very deep. It is only a pale reflection of the joy of Being, the vibrant peace that you find within as you enter the state of nonresistance. Being takes you beyond the polar opposites of the mind and frees you from dependency on form. Even if everything were to collapse and crumble all around you, you would still feel a deep inner core of

American intelligence, by contrast, sharply distinguishes between foreign and domestic targets. Almost all American intelligence is aimed abroad, at foreign allies and adversaries. Only one of the eighteen intelligence agencies has domestic intelligence collection as a core mission: the Federal Bureau of Investigation, which is housed within the Department of Justice and operates with extensive legal and policy constraints, judicial review, and congressional oversight to protect American rights.36 The National Security Act of 1947 explicitly prohibits the CIA from exercising any “police, subpoena, law-enforcement powers, or internal-security functions.