Flexibility Exercise Quotes

As with language, culture offers to the individual a horizon of latent possibilities—a flexible and invisible cage in which he can exercise his own conditional liberty.

It doesn't matter what the manifest problem was in our childhood family. In a home where a child is emotionally deprived for one reason or another that child will take some personal emotional confusion into his or her adult life. We may spin our spiritual wheels in trying to make up for childhood's personal losses, looking for compensation in the wrong places and despairing that we can find it. But the significance of spiritual rebirth through Jesus Christ is that we can mature spiritually under His parenting and receive healing compensation for these childhood deprivations. Three emotions that often grow all out of proportion in the emotionally deprived child are fear, guilt, and anger. The fear grows out of the child's awareness of the uncontrollable nature of her fearful environment, of overwhelming negative forces around her. Her guilt, her profound feelings of inadequacy, intensify when she is unable to put right what is wrong, either in the environment or in another person, no matter how hard she tries to be good. If only she could try harder or be better, she could correct what is wrong, she thinks. She may carry this guilt all her life, not knowing where it comes from, but just always feeling guilty. She often feels too sorry for something she has done that was really not all that serious. Her anger comes from her frustration, perceived deprivation, and the resultant self-pity. She has picked up an anger habit and doesn't know how much trouble it is causing her. A fourth problem often follows in the wake of the big three: the need to control others and manipulate events in order to feel secure in her own world, to hold her world together- to make happen what she wants to happen. She thinks she has to run everything. She may enter adulthood with an illusion of power and a sense of authority to put other people right, though she has had little success with it. She thinks that all she has to do is try harder, be worthier, and then she can change, perfect, and save other people. But she is in the dark about what really needs changing."I thought I would drown in guilt and wanted to fix all the people that I had affected so negatively. But I learned that I had to focus on getting well and leave off trying to cure anyone around me." Many of those around - might indeed get better too, since we seldom see how much we are a key part of a negative relationship pattern. I have learned it is a true principle that I need to fix myself before I can begin to be truly helpful to anyone else. I used to think that if I were worthy enough and worked hard enough, and exercised enough anxiety (which is not the same thing as faith), I could change anything. My power and my control are illusions. To survive emotionally, I have to turn my life over to the care of that tender Heavenly Father who was really in charge. It is my own spiritual superficiality that makes me sick, and that only profound repentance, that real change of heart, would ultimately heal me. My Savior is much closer than I imagine and is willing to take over the direction of my life: "I am the vine, ye are the branches: He that abideth in me, and I in him, the same bringeth forth much fruit: for without me, ye can do nothing." (John 15:5). As old foundations crumble, we feel terribly vulnerable. Humility, prayer and flexibility are the keys to passing through this corridor of healthy change while we experiment with truer ways of dealing with life. Godly knowledge, lovingly imparted, begins deep healing, gives tools to live by and new ways to understand the gospel.

Cognitive flexibility is an important executive function that reflects our ability to shift thinking and to produce a steady flow of creative thoughts and answers as opposed to a regurgitation of the usual responses. The trait correlates with high-performance levels in intellectually demanding jobs. So if you have an important afternoon brainstorming session scheduled, going for a short, intense run during lunchtime is a smart idea.

No pain, no gain." You can hear the phrase in the world of physical exercise and conditioning. Muscles that feel no pain are probably getting neither stronger, nor more flexible. It presents an analogy for the exercise of the heart. Those who run the risk of genuine love alone must worry about emotional pain. The more friends; the more good-byes - and the more wakes to attend, the more graves to visit, the more deaths to share. Those who truly live life to the fullest will bear the full cup of suffering. Only those who are willing to pay the price in pain and anguish find life full to the brim. Happy people also suffer; they are no more lucky than the rest. They create their own happiness. That's the rule of thumb. Some thumbs, however, don't seem to rule very well. Slogans and catch-words, for all their conventional wisdom, fail to carry the whole weight of truth; they leave too much room for false inferences. "No pain, no gain" may leave one with nothing but pain - an intolerable amount of it. There is simply no guarantee that pain will bring gain, that hardship will yield happiness, that suffering will make one a better person. It may; but it's not inevitable.

In life's most difficult situations, it is our capacity to cope and personal resiliency that are put to the ultimate test. It's then that the freedom to choose our attitude takes center stage. To exercise this freedom effectively, however, we must be able to view any given situation from different vantage points. We must know we are and be flexible and courageous enough to make a shift when necessary, even if it means moving away from what is expected or considered "normal.

As much as I enjoyed yoga courses, it was hard to make time for them. Generally speaking, my work arrangements were flexible, so it was mostly a psychological problem: it was hard to convince myself it was acceptable to go twist my body into knots for two hours when there was work to be done.

Although neuroplasticity provides an escape from genetic determinism, a loophole for free thought and free will, it also imposes its own form of determinism on our behavior. As particular circuits in our brain strengthen through the repetition of a physical or mental activity, they begin to transform that activity into a habit. The paradox of neuroplasticity, observes Doidge, is that, for all the mental flexibility it grants us, it can end up locking us into “rigid behaviors.”33 The chemically triggered synapses that link our neurons program us, in effect, to want to keep exercising the circuits they’ve formed. Once we’ve wired new circuitry in our brain, Doidge writes, “we long to keep it activated.

To help with cardiovascular issues, try the Zona Plus, a digitally controlled handheld device that uses the science behind isometric exercise to increase both vascular flexibility

Exercise properly done strengthens the body, making it agile and flexible, but it also clears the mind, provides internal balance, and calms the spirit.

Catherine had to treat the church hierarchy carefully. She had always exercised a rational flexibility in matters of religious dogma and policy. Brought up in an atmosphere of strict Lutheranism, she had as a child expressed enough skepticism about religion to worry her deeply conventional father. As a fourteen-year-old in Russia, she had been required to change her religion to Orthodoxy. In public, she scrupulously observed all forms of this faith, attending church services, observing religious holidays, and making pilgrimages. Throughout her reign, she never underestimated the importance of religion. She knew that the name of the autocrat and the power of the throne were embodied in the daily prayers of the faithful, and that the views of the clergy and the piety of the masses were a power to be reckoned with. She understood that the sovereign, whatever his or her private views of religion, must find a way to make this work. When Voltaire was asked how he, who denied God, could take Holy Communion, he replied that he “breakfasted according to the custom of the country.” Having observed the disastrous effect of her husband’s contemptuous public rejection of the Orthodox Church, Catherine chose to emulate Voltaire.

Compared to the comprehensive regulations of the Benedictines or Dominicans, the Jesuits’ simple rules, few in number, erred on the side of flexibility by conferring on individuals the latitude to exercise judgment.

Tips and Pointers for Building a Spiritual Life from Scratch Pray Meditate Be aware / Stay awake Bow Practice yoga Feel Chant and sing Breathe and smile Relax / Enjoy / Laugh / Play Create / Envision Let go / Forgive / Accept Walk / Exercise / Move Work / Serve / Contribute Listen / Learn / Inquire Consider / Reflect Cultivate oneself / Enhance competencies Cultivate contentment Cultivate flexibility Cultivate friendship and collaboration Open up / Expand / Include Lighten up Dream Celebrate and appreciate Give thanks Evolve Love Share / Give / Receive Walk softly / Live gently Expand / Radiate / Dissolve Simplify Surrender / Trust Be born anew

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

Exercise” includes a combination of purposeful aerobic cardio work (e.g., swimming, cycling, jogging, group exercise classes), strength training (e.g., free weights, resistance bands, gym machines, mat Pilates, lunges, squats), and routines that promote flexibility and balance (e.g., stretching, yoga). It also includes leading a physically active life throughout the day (e.g., taking the stairs instead of the elevator; avoiding prolonged sitting; going for walks during breaks; engaging in hobbies such as dancing, hiking, and gardening).

It’s commonplace to find people who look old at forty, or young at sixty. The reason isn’t the number of little wrinkles that may be sprouting, but in the way they use their bodies. 'Old' people have lost their flexibility. Their joints stiffen up from lack of use. Their capillaries constrict and less blood comes through to the tissues. That means the complexion is undernourished, too. And everything starts to taper off. When they stop moving vigorously they slow down mentally. They’re old in their minds even when they’re still on the happy side of middle age. And it shows!

It’s up to you to find ways to eviscerate your bullshit. How much time do you spend at the dinner table talking about nothing after the meal is done? How many calls and texts do you send for no reason at all? Look at your whole life, list your obligations and tasks. Put a time stamp on them. How many hours are required to shop, eat, and clean? How much sleep do you need? What’s your commute like? Can you make it there under your own power? Block everything into windows of time, and once your day is scheduled out, you’ll know how much flexibility you have to exercise on a given day and how to maximize it.

But as a Puerto Rican woman, she belonged to not one but two minority groups. New research suggests that her double minority status may have amplified the costs and the benefits of speaking up. Management researcher Ashleigh Rosette, who is African American, noticed that she was treated differently when she led assertively than were both white women and black men. Working with colleagues, she found that double minority group members faced double jeopardy. When black women failed, they were evaluated much more harshly than black men and white leaders of both sexes. They didn’t fit the stereotype of leaders as black or as female, and they shouldered an unfair share of the blame for mistakes. For double minorities, Rosette’s team pointed out, failure is not an option. Interestingly, though, Rosette and her colleagues found that when black women acted dominantly, they didn’t face the same penalties as white women and black men. As double minorities, black women defy categories. Because people don’t know which stereotypes to apply to them, they have greater flexibility to act “black” or “female” without violating stereotypes. But this only holds true when there’s clear evidence of their competence. For minority-group members, it’s particularly important to earn status before exercising power. By quietly advancing the agenda of putting intelligence online as part of her job, Carmen Medina was able to build up successes without attracting too much attention. “I was able to fly under the radar,” she says. “Nobody really noticed what I was doing, and I was making headway by iterating to make us more of a publish-when-ready organization. It was almost like a backyard experiment. I pretty much proceeded unfettered.” Once Medina had accumulated enough wins, she started speaking up again—and this time, people were ready to listen. Rosette has discovered that when women climb to the top and it’s clear that they’re in the driver’s seat, people recognize that since they’ve overcome prejudice and double standards, they must be unusually motivated and talented. But what happens when voice falls on deaf ears?

Good conversation comes form just such flexibility. As observations come up, it meanders, following a course that tends in a particular direction, but moves responsively in new directions as associations are triggered, words are paused over to consider their implications, examples are invented, connections are made. Like jazz, it is a work of improvisation that entails listening intently for what the others are doing and moving with them. The curiosity which sustains that intensity pauses at every turn to notice what's happening, to raise new questions and pursue them. In a gentle pursuit of ideas, it makes room for the unexpected. Exercised in this way, curiosity becomes an avenue of grace. Conversation pursued in this spirit is full of surprise. It connects one idea or thought or analogy with another in ways that could not have been predicted.

In this world, a subordinate owes fealty principally to his immediate boss. This means that a subordinate must not overcommit his boss, lest his boss “get on the hook” for promises that cannot be kept. He must keep his boss from making mistakes, particularly public ones; he must keep his boss informed, lest his boss get “blindsided.” If one has a mistake-prone boss, there is, of course, always the temptation to let him make a fool of himself, but the wise subordinate knows that this carries two dangers—he himself may get done in by his boss’s errors, and, perhaps more important, other managers will view with the gravest sus- picion a subordinate who withholds crucial information from his boss even if they think the boss is a nincompoop. A subordinate must also not circumvent his boss nor ever give the appearance of doing so. He must never contradict his boss’s judgment in public. To violate the last admonition is thought to constitute a kind of death wish in business, and one who does so should practice what one executive calls “flexibility drills,” an exercise “where you put your head between your legs and kiss your ass good-bye.” The subordinate must extend to the boss a certain ritual deference. For instance, he must follow the boss’s lead in conversation, must not speak out of turn at meetings, must laugh at his boss’s jokes while not making jokes of his own that upstage his boss, must not rib the boss for his foibles. The shrewd subordinate learns to efface himself, so that his boss’s face might shine more clearly.

Look,” she told me one day in a Millsport coffeehouse. “Shopping—actual, physical shopping—could have been phased out centuries ago if they’d wanted it that way.” “They who?” “People. Society.” She waved a hand impatiently. “Whoever. They had the capacity back then. Mail order, virtual supermarkets, automated debiting systems. It could have been done and it never happened. What does that tell you?” At twenty-two years old, a Marine Corps grunt via the street gangs of Newpest, it told me nothing. Carlyle took in my blank look and sighed. “It tells you that people like shopping. That it satisfies a basic, acquisitive need at a genetic level. Something we inherited from our hunter-gatherer ancestors. Oh, you’ve got automated convenience shopping for basic household items, mechanical food distribution systems for the marginalized poor. But you’ve also got a massive proliferation of commercial hives and speciality markets in food and crafts that people physically have to go to. Now why would they do that, if they didn’t enjoy it?” I probably shrugged, maintaining my youthful cool. “Shopping is physical interaction, exercise of decision-making capacity, sating of the desire to acquire, and an impulse to more acquisition, a scouting urge. It’s so basically fucking human when you think about it. You’ve got to learn to love it, Tak. I mean you can cross the whole archipelago on a hover; you never even need to get wet. But that doesn’t take the basic pleasure out of swimming, does it? Learn to shop well, Tak. Get flexible. Enjoy the uncertainty.

crucial that we acknowledge two cardinal truths. First, whining and complaining about unfavorable conditions does nothing to resolve them. Second, it can too easily introduce a host of negative emotions that result in further despair and disappointment. Maintaining a positive mindset is pivotal to facing adversity with courage. Each morning, reflect on things that have gone right for you. Each afternoon, think about everything you have for which to be thankful. Each evening, before you go to bed, contemplate the small victories you enjoyed throughout the day. Practice gratitude daily. Habit #5: Build a tolerance for change. Mental toughness requires that you be flexible to your circumstances. When things go wrong, you must be able to adapt in order to act with purpose. Most of us dread change. We enjoy predictability because it reduces uncertainty. Fear of uncertainty is one of the chief impediments to taking purposeful action. Building this habit entails leaving your comfort zone. It calls for actively seeking changes that you can incorporate into your life. The upside is that doing so will desensitize you to changing circumstances, increasing your tolerance for them. As your tolerance increases, your fear will naturally erode. The great thing about habit development is that you can advance at your own pace. Again, it’s best to start with small steps and progress slowly. But each of us is different with regard to what “small” and “slowly” mean. Design a plan that aligns with your existing routines and caters to your available time, attention, and energy. EXERCISE #6 Write down three habits you’d like to develop. Next to each one, write down

CHANGING YOUR LIFE TO ACCOMMODATE THE SIXTH SECRET The sixth secret is about the choiceless life. Since we all take our choices very seriously, adopting this new attitude requires a major shift. Today, you can begin with a simple exercise. Sit down for a few minutes and reassess some of the important choices you’ve made over the years. Take a piece of paper and make two columns labeled “Good Choice” and “Bad Choice.” Under each column, list at least five choices relating to those moments you consider the most memorable and decisive in your life so far—you’ll probably start with turning points shared by most people (the serious relationship that collapsed, the job you turned down or didn’t get, the decision to pick one profession or another), but be sure to include private choices that no one knows about except you (the fight you walked away from, the person you were too afraid to confront, the courageous moment when you overcame a deep fear). Once you have your list, think of at least one good thing that came out of the bad choices and one bad thing that came out of the good choices. This is an exercise in breaking down labels, getting more in touch with how flexible reality really is. If you pay attention, you may be able to see that not one but many good things came from your bad decisions while many bad ones are tangled up in your good decisions. For example, you might have a wonderful job but wound up in a terrible relationship at work or crashed your car while commuting. You might love being a mother but know that it has drastically curtailed your personal freedom. You may be single and very happy at how much you’ve grown on your own, yet you have also missed the growth that comes from being married to someone you deeply love. No single decision you ever made has led in a straight line to where you find yourself now. You peeked down some roads and took a few steps before turning back. You followed some roads that came to a dead end and others that got lost at too many intersections. Ultimately, all roads are connected to all other roads. So break out of the mindset that your life consists of good and bad choices that set your destiny on an unswerving course. Your life is the product of your awareness. Every choice follows from that, and so does every step of growth.

Performance measure. Throughout this book, the term performance measure refers to an indicator used by management to measure, report, and improve performance. Performance measures are classed as key result indicators, result indicators, performance indicators, or key performance indicators. Critical success factors (CSFs). CSFs are the list of issues or aspects of organizational performance that determine ongoing health, vitality, and wellbeing. Normally there are between five and eight CSFs in any organization. Success factors. A list of 30 or so issues or aspects of organizational performance that management knows are important in order to perform well in any given sector/ industry. Some of these success factors are much more important; these are known as critical success factors. Balanced scorecard. A term first introduced by Kaplan and Norton describing how you need to measure performance in a more holistic way. You need to see an organization’s performance in a number of different perspectives. For the purposes of this book, there are six perspectives in a balanced scorecard (see Exhibit 1.7). Oracles and young guns. In an organization, oracles are those gray-haired individuals who have seen it all before. They are often considered to be slow, ponderous, and, quite frankly, a nuisance by the new management. Often they are retired early or made redundant only to be rehired as contractors at twice their previous salary when management realizes they have lost too much institutional knowledge. Their considered pace is often a reflection that they can see that an exercise is futile because it has failed twice before. The young guns are fearless and precocious leaders of the future who are not afraid to go where angels fear to tread. These staff members have not yet achieved management positions. The mixing of the oracles and young guns during a KPI project benefits both parties and the organization. The young guns learn much and the oracles rediscover their energy being around these live wires. Empowerment. For the purposes of this book, empowerment is an outcome of a process that matches competencies, skills, and motivations with the required level of autonomy and responsibility in the workplace. Senior management team (SMT). The team comprised of the CEO and all direct reports. Better practice. The efficient and effective way management and staff undertake business activities in all key processes: leadership, planning, customers, suppliers, community relations, production and supply of products and services, employee wellbeing, and so forth. Best practice. A commonly misused term, especially because what is best practice for one organization may not be best practice for another, albeit they are in the same sector. Best practice is where better practices, when effectively linked together, lead to sustainable world-class outcomes in quality, customer service, flexibility, timeliness, innovation, cost, and competitiveness. Best-practice organizations commonly use the latest time-saving technologies, always focus on the 80/20, are members of quality management and continuous improvement professional bodies, and utilize benchmarking. Exhibit 1.10 shows the contents of the toolkit used by best-practice organizations to achieve world-class performance. EXHIBIT 1.10 Best-Practice Toolkit Benchmarking. An ongoing, systematic process to search for international better practices, compare against them, and then introduce them, modified where necessary, into your organization. Benchmarking may be focused on products, services, business practices, and processes of recognized leading organizations.

THE VISION EXERCISE Create your future from your future, not your past. WERNER ERHARD Erhard Founder of EST training and the Landmark Forum The following exercise is designed to help you clarify your vision. Start by putting on some relaxing music and sitting quietly in a comfortable environment where you won’t be disturbed. Then, close your eyes and ask your subconscious mind to give you images of what your ideal life would look like if you could have it exactly the way you want it, in each of the following categories: 1. First, focus on the financial area of your life. What is your ideal annual income and monthly cash flow? How much money do you have in savings and investments? What is your total net worth? Next . . . what does your home look like? Where is it located? Does it have a view? What kind of yard and landscaping does it have? Is there a pool or a stable for horses? What does the furniture look like? Are there paintings hanging in the rooms? Walk through your perfect house, filling in all of the details. At this point, don’t worry about how you’ll get that house. Don’t sabotage yourself by saying, “I can’t live in Malibu because I don’t make enough money.” Once you give your mind’s eye the picture, your mind will solve the “not enough money” challenge. Next, visualize what kind of car you are driving and any other important possessions your finances have provided. 2. Next, visualize your ideal job or career. Where are you working? What are you doing? With whom are you working? What kind of clients or customers do you have? What is your compensation like? Is it your own business? 3. Then, focus on your free time, your recreation time. What are you doing with your family and friends in the free time you’ve created for yourself? What hobbies are you pursuing? What kinds of vacations do you take? What do you do for fun? 4. Next, what is your ideal vision of your body and your physical health? Are you free of all disease? Are you pain free? How long do you live? Are you open, relaxed, in an ecstatic state of bliss all day long? Are you full of vitality? Are you flexible as well as strong? Do you exercise, eat good food, and drink lots of water? How much do you weigh? 5. Then, move on to your ideal vision of your relationships with your family and friends. What is your relationship with your spouse and family like? Who are your friends? What do those friendships feel like? Are those relationships loving, supportive, empowering? What kinds of things do you do together? 6. What about the personal arena of your life? Do you see yourself going back to school, getting training, attending personal growth workshops, seeking therapy for a past hurt, or growing spiritually? Do you meditate or go on spiritual retreats with your church? Do you want to learn to play an instrument or write your autobiography? Do you want to run a marathon or take an art class? Do you want to travel to other countries? 7. Finally, focus on the community you’ve chosen to live in. What does it look like when it is operating perfectly? What kinds of community activities take place there? What charitable, philanthropic, or volunteer work? What do you do to help others and make a difference? How often do you participate in these activities? Who are you helping? You can write down your answers as you go, or you can do the whole exercise first and then open your eyes and write them down. In either case, make sure you capture everything in writing as soon as you complete the exercise. Every day, review the vision you have written down. This will keep your conscious and subconscious minds focused on your vision, and as you apply the other principles in this book, you will begin to manifest all the different aspects of your vision.

Manage Your Team’s Collective Time Time management is a group endeavor. The payoff goes far beyond morale and retention. ILLUSTRATION: JAMES JOYCE by Leslie Perlow | 1461 words Most professionals approach time management the wrong way. People who fall behind at work are seen to be personally failing—just as people who give up on diet or exercise plans are seen to be lacking self-control or discipline. In response, countless time management experts focus on individual habits, much as self-help coaches do. They offer advice about such things as keeping better to-do lists, not checking e-mail incessantly, and not procrastinating. Of course, we could all do a better job managing our time. But in the modern workplace, with its emphasis on connectivity and collaboration, the real problem is not how individuals manage their own time. It’s how we manage our collective time—how we work together to get the job done. Here is where the true opportunity for productivity gains lies. Nearly a decade ago I began working with a team at the Boston Consulting Group to implement what may sound like a modest innovation: persuading each member to designate and spend one weeknight out of the office and completely unplugged from work. The intervention was aimed at improving quality of life in an industry that’s notorious for long hours and a 24/7 culture. The early returns were positive; the initiative was expanded to four teams of consultants, and then to 10. The results, which I described in a 2009 HBR article, “Making Time Off Predictable—and Required,” and in a 2012 book, Sleeping with Your Smartphone , were profound. Consultants on teams with mandatory time off had higher job satisfaction and a better work/life balance, and they felt they were learning more on the job. It’s no surprise, then, that BCG has continued to expand the program: As of this spring, it has been implemented on thousands of teams in 77 offices in 40 countries. During the five years since I first reported on this work, I have introduced similar time-based interventions at a range of companies—and I have come to appreciate the true power of those interventions. They put the ownership of how a team works into the hands of team members, who are empowered and incentivized to optimize their collective time. As a result, teams collaborate better. They streamline their work. They meet deadlines. They are more productive and efficient. Teams that set a goal of structured time off—and, crucially, meet regularly to discuss how they’ll work together to ensure that every member takes it—have more open dialogue, engage in more experimentation and innovation, and ultimately function better. CREATING “ENHANCED PRODUCTIVITY” DAYS One of the insights driving this work is the realization that many teams stick to tried-and-true processes that, although familiar, are often inefficient. Even companies that create innovative products rarely innovate when it comes to process. This realization came to the fore when I studied three teams of software engineers working for the same company in different cultural contexts. The teams had the same assignments and produced the same amount of work, but they used very different methods. One, in Shenzen, had a hub-and-spokes org chart—a project manager maintained control and assigned the work. Another, in Bangalore, was self-managed and specialized, and it assigned work according to technical expertise. The third, in Budapest, had the strongest sense of being a team; its members were the most versatile and interchangeable. Although, as noted, the end products were the same, the teams’ varying approaches yielded different results. For example, the hub-and-spokes team worked fewer hours than the others, while the most versatile team had much greater flexibility and control over its schedule. The teams were completely unaware that their counterparts elsewhere in the world were managing their work differently. My research provide

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).

distractions, or changes in the demands of the task at hand. Key Words: Begin and Maintain Behavior.             Flexibility: They can exercise the ability to be adaptable, think strategically, and solve problems by creating solutions as things change around them, shifting attention and plans as needed. Key Words: Adapt, Think, and Solve.             Execution and Goal Attainment: They exhibit the ability to execute the plan within the limits of time and other constraints. Key Words: Execute within Time.             Self-regulation: They use self-observation to monitor performance, self-judgment to evaluate performance, and self-regulation to change in order to reach the goal. Key Words: Monitor, Evaluate, Regulate.*

There’s a concept in exercise science called the “specificity principle” which is just a fancy way of saying that you get good at the things you consistently do.

Take it to the Streets     “Pray continually”(1 Thessalonians 5:17).     I’ve enjoyed walking since my youth and continue to enjoy it today as my number one cardiovascular activity. I find walking to be the most flexible and relaxing exercise. No special equipment or skills are needed – just a good pair of shoes and sensible clothing. It can be done anywhere and anytime with a friend or by myself.   There can also be both spiritual and physical benefits by combining prayer with walking. What walking accomplishes in building a strong body, prayer achieves in building spiritual strength. Your body requires exercise and food, and it needs these things regularly. Once a week won’t suffice. Your spiritual needs are similar to your physical needs, and so praying once a week is as effective as eating once a week. The Bible tells us to pray continually in order to have a healthy, growing spiritual life.   Prayer walking is just what it sounds like — simply walking and talking to God. Prayer walking can take a range of approaches from friends or family praying as they walk around schools, neighbourhoods, work places, and churches, to structured prayer campaigns for particular streets and homes. I once participated in a prayer walk in Ottawa where, as a group, we marched to Parliament Hill and prayed for our governments, provinces, and country.   In the Bible, there are many references to walking while thinking and meditating on the things of God. Genesis 13:17 says, “Go, walk through the length and breadth of the land, for I am giving it to you.” The prophet Micah declared, “All the nations may walk in the name of their gods, we will walk in the name of the Lord our God for ever and ever.” (Micah 4:5) And in Joshua 14:9 it says, “So on that day Moses swore to me, ‘The land on which your feet have walked will be your inheritance and that of your children forever, because you have

Politics for Hitler must be seen as a distant, prophetic vision to be fulfilled and not as an exercise in personal power. There was no political theory for Hitler and no necessity for adherence to any political programs. There was only tactical political flexibility in the service of seizure of power and the establishment of a Greater Germany in Europe." -- Hitler: Beyond Evil and Tyranny, p. 40

To have a flexible, open, clean mind, you have to do three things: exercise it, accept new ideas, clear out the clutter. Be willing to change your mind when it needs changing.

If they are looking for a rewarding long term business with a plumber to perform tasks There are many companies who are working to decide what kind of vocational schools, replacement or installation of higher education institutions. For your education initiative must be the only option that is able to provide intensive plumber work relevant by the classic Nationwide Plumbing Code. After completing the program, each providing accreditation to another relevant effort and hard work as a plumber. The program includes training in the relevant programs to install and configure resources. It also includes mechanical design, troubleshooting, piping plans and key ingredients. Bacteriology and sanitation is also part of an important program for plumbers exercise. Although few plumbing works carried out in the classroom, the most important part of the class exercise is comfortable on the stage. The most important bands in principle were supposed to be a plumber in the direction of the company to do the exercises. It is organized in such a way that the student really easy, because you need a plumber's apprentice as an assistant purchasing palms running plumbing parts training. The student gets serious compensated despite the hour discovery replacement rate. He always takes four-year students to get the name of the certificate. In this position, the plumber will be held against the craftsman marketing consultant. When the full study plumbing, plumber charges may choose the next action plan for the office or a plumber, or may be may decide to acquire its own plumber in person in the office. System officeholder has more tasks and also includes all However, more flexibility. He came to power to decide employment opportunities for leadership simply do not want to take, and it can also maintain services in other management plumbers enough to have a lot less work if you need a cute hat.

What characterized him most of all was the force, flexibility and constancy of his attention. He can work eighteen hours at a stretch on one or on several subjects. I never saw him tired. I never found him lacking in inspiration, even when weary in body, nor when violently exercised, nor when angry.

Progress can be made against your levels fo stamina, timings for particular exercises and so on, and these should help you continue to feel motivated.

It is important to know that you do not have to do exercises that you absolutely hate – that is unlikely to help you in the long term. If you seriously dislike something, but try to force yourself to do it anyway, it will just deter you from continuing to work out and this is another way to set yourself up for failure. Find ways to work out that you enjoy, and if you don't enjoy any type of exercise right now, find something that you at least don't despise doing.

Do not make weight loss the only reason you work out, because there are far more important benefits to gain from exercise, and there are many factors that make weight loss a bad judge of fitness.

Though we know precious little about how the brain works, our evolutionary history tells us this: The brain appears to be designed to (1) solve problems (2) related to surviving (3) in an unstable outdoor environment, and (4) to do so in nearly constant motion. I call this the brain’s performance envelope. Each subject in this book—exercise, sleep, stress, wiring, attention, memory, sensory integration, vision, music, gender, and exploration—relates to this performance envelope. We were in motion, getting lots of exercise. Environmental instability led to the extremely flexible way our brains are wired, allowing us to solve problems through exploration. To survive in the great outdoors, we needed to learn from our mistakes. That meant paying attention to certain things at the expense of others, and it meant creating memories in a particular way. Though we have been stuffing them into classrooms and cubicles for decades, our brains actually were built to survive in jungles and grasslands. We have not outgrown this.

A notable experiment in 2007 showed that cognitive flexibility improves after just one thirty-five-minute treadmill session at either 60 percent or 70 percent of maximum heart rate.

Spread the fingers wide apart with the middle finger facing forward, and the install

help with cardiovascular issues, try the Zona Plus, a digitally controlled handheld device that uses the science behind isometric exercise to increase both vascular flexibility (thus decreasing blood pressure) and the production and flow of nitric oxide throughout the body, which is linked to treating various cardiovascular conditions, erectile dysfunction, and muscle fatigue.

Even better, you can still do a lot of learning while on the road now that you have access to self-paced videos and exercises. The same flexibility would apply to teachers. Because of the multiteacher environment, teachers could stagger vacations during the year. No one would be asked to give up a restorative break or time for travel, but these would happen without the need of shutting down the entire system.

Fortunately, diving down hundreds of feet is not required. Any regular practice that stretches the lungs and keeps them flexible can retain or increase lung capacity. Moderate exercise like walking or cycling has been shown to boost lung size by up to 15 percent.

the happiness formula: Eat right. Exercise. Get enough sleep. Imagine an incredible future (even if you don’t believe it). Work toward a flexible schedule. Do things you can steadily improve at. Help others (if you’ve already helped yourself). Reduce daily decisions to routine.

BAD POSTURAL HABITS AND THE LACK OF EXERCISES WILL GIVE YOU A CROOKED SPINE . AND THE RIGHT EXERCISES WILL GIVE YOU A STRONG, HEALTHY, FLEXIBLE SPINE, GOOD HEALTH, GOOD POSTURE AND NO ABNORMAL SPINAL CURVES!!

When we narrow in on one moment on this long never-ending journey, we mistakenly conclude that something did or didn’t work out for us. We become too specific and rigid in the outcome we desire and don’t realize that it’s an ongoing process that never ends. One outcome is the opening of the path to another. If we can become more flexible in how we get there and what “there” looks like, if we can pull back our perspective a bit and realize it’s always in the process of happening, then we might find that everything has been working out for us all along.

The Holistic Life Foundation’s program combines yoga postures, fluid movement exercises, breathing techniques, and guided mindfulness practices. The movement activities are designed to enhance muscle tone and flexibility, and students learn breathing techniques designed to help them calm themselves. Each class includes a didactic component where instructors talk to students about identifying stressors and using mindfulness and breathing to reduce stress. At the end of each class, students lie on their backs and close their eyes while the instructors guide them through a mindful awareness practice. The program has been offered in a variety of settings in school and outside school.

Just as physical exercise builds muscle, mindful awareness practice builds attentional focus and flexibility.

down all the current stressors in your life and one step you could take to alleviate each one. Accepting that a difficult situation is real and clearly identifying the root problem is an important step. Proper diagnosis is half the cure. • Simplify your life. Eliminate and concentrate. Focus on the vital few things that contribute the most to your overall life satisfaction. Taking on too much or spreading yourself too thin inevitably leads to a sense of overload. 4. Combine aerobic, strength, and flexibility exercises. If you want maximum levels of energy, take responsibility for becoming a mini-expert on exercise and fitness. Subscribe to the most credible health and exercise magazines, add informative fitness sites to your Web favorites, and build your own library with the latest books, DVDs, and other resources related to energy and wellness. Aerobic exercise The most important component of effective exercise is aerobic exercise. Aerobics, or cardiovascular endurance, refers to the sustained ability of the heart, lungs, and blood to perform optimally. Through consistent aerobic conditioning, your body improves the way it takes in, transports, and uses oxygen. This means your heart and lungs will be stronger and more efficient at performing their functions. Proper aerobic exercise causes your body to burn fat, while anaerobic exercise causes the body to burn glycogen and store fat. Many people unknowingly exercise anaerobically when they intend to exercise aerobically. This results in, among other things, a frustrating retention of fat. The intensity of your exercise is what makes it anaerobic or aerobic. Consistent and proper aerobic exercise has the following benefits: • improves quality of sleep • relieves stress and anxiety • burns excess fat • suppresses appetite • enhances attitude and mood • stabilizes chemical balance • heightens self-esteem Each of the above benefits either directly or indirectly leads to high levels of both mental and physical energy. Here are some tips for maximizing the

The regime of slavery could not have been sustained if the power, authority, and violence that characterized it had belonged to elite white men alone. It required modes of flexible power. Those who owned enslaved people wielded extraordinary authority, but so did overseers and enslaved drivers, as well as employers who hired enslaved people from their owners. There were even occasions when enslaved people exercised power over the lives and deaths of free people and other enslaved persons.

This “mind-mindedness” should be apparent in the way we think about and talk to the one we want to help and on how we think about and talk to each other. It is about curiosity and flexibility. It is about how we deal with crises and how we reflect about them. It is about supervision, exercises, role-play and video. It is about a minimum goal of common understanding, good management and a good working milieu.

If you stop exercising for any period of time, you don’t maintain your fitness at the same level. You begin to decline. Your body and your muscles become softer and weaker. You lose your strength, flexibility, and stamina. In order to maintain them, you must keep working at them every day, every week, and every month.

The physical body has the organs of perception and organs of action. The body is what allows you to perceive objects and act in this world. We need to make it healthy with proper diet and exercise. Our physical bodies should be flexible, strong, energetic, active, relaxed, and resilient to disease. These characteristics describe your physical personality.

Exercises and good nutrition is what keeps people healthy, strong , flexible and mentally fit!

Think big, start small, and scale fast”: Initiate the transformation with the definition of a multi-year, company-wide vision, roadmap, and business case. These plans need to be flexible and adaptable. Then, “start small” with the implementation of a pilot, and take the time to learn from this first experience. Finally, implement the broader scope in stages to manage the risks. Gradually increase the speed and scale of the transformation, and as a result, generate high impact. “IA is a business transformation, not a technology project”: The perspective of business benefits should guide the transformation. This transformation involves not only technology, but more importantly, people – with change management, and retraining – and processes – with redesigns. “IA is a journey, not a destination”: IA is not a one-off exercise; it is a never-ending transformation journey. It continually brings additional benefits to the organization by applying evolving concepts, methods, and technologies. Hence, building teams with the right skills to guide the company in this transformation is critical. “Infusing IA into the culture of the company”: Implementing IA with siloed, isolated teams does not work. Automation needs to be infused into the company. Change management, education, empowerment, and incentivization of everyone in the company is vital. Every employee should know what IA is and what its benefits are, and be empowered and incentivized to identify use cases and build automation.

Stretching Recommendations The American College of Sports Medicine (ACSM) recommends flexibility exercises for all of the major muscle-tendon groups - neck, shoulders, trunk, lower back, hips, legs, ankles - 2-3 times per week. Spend up to 60 seconds on each stretch; if you can only hold the stretch for 20 seconds, repeat the stretch three times. Never bounce into a stretch. Perform dynamic stretches before your workout. Perform static stretching after your workout. If you are doing a separate stretching session, do a 5 minute warm up of cardio and dynamic stretches.

Mobility is strength through the full range of motion of an exercise. Unlike flexibility, it relies on the muscle alone to produce the range of movement. So, a flexible person may be able to raise his straightened leg quite high with the assistance of their arm. A mobile person, however, will be able to manipulate their leg or other muscle without any help at all.

Strength Work Pull-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo Dips: 3×5→15 with 3 minutes of rest at 10×0 tempo Wide Ring Rows: 3×5→15 with 3 minutes of rest at 10×0 tempo Rings Pushups: 3×5→15 with 3 minutes of rest at 10×0 tempo Squats (pistol progression or barbell): 3×5→15 with 3 minutes of rest at 10×0 tempo Deep Step-ups: 3×5→15 with 3 minutes of rest at 10×0 tempo L-sit for 60s total, in as many sets as needed, not to failure Compression Work for 3×10s (Organized according to: exercise, exercise order, sets × reps with progressive principle, rest time, tempo.) Prehabilitation, Isolation Work, Flexibility Work, and Cool Down 3×1 minute sets of Rice Bucket for the wrists 3×10 Biceps Curls 3-5×30s Splits Holds 3-5×30s German Hangs 3-5×20s Back Bridges 1 minute of Deep Breathing (in through the nose, out through the mouth)

So, my program develops the entire spectrum of physical skills: Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Power, Speed, Coordination, Balance, and Flexibility. The degree to which you possess these eight physical qualities defines your level of fitness. It is only by focusing on these seven skills, rather than appearance, that you will make your best gains, in ability, well-being, and in appearance. The washboard stomachs, big chests, round shoulders, and shirt-sleeve-stretching biceps of my men are testament to that, as are the toned legs, tight triceps and abs of the women I’ve trained.

POWER: The amount of force you can exert in a specific amount of time. Power = Work/Time. If Tarzan and Jane are both able to perform only one Pull Up with their maximal efforts, but Jane is able to perform that one Pull Up faster, then she has more power even though they have the same strength. MUSCULAR ENDURANCE: How long you can exert a specific force. Jane and Tarzan could compare their muscular endurance by seeing who can hold the peak position of the Pull Up the longest. CARDIOVASCULAR ENDURANCE: Your body’s ability to supply working muscles with oxygen during prolonged activity. Jane and Tarzan challenge and improve their cardiovascular endurance by performing 200 non-stop Squats together. SPEED: Your ability to rapidly and repeatedly execute a movement or series of movements. If Jane can do 45 lunges in 30 seconds and Tarzan can do only 25, then Jane has greater speed. COORDINATION: Your ability to combine more than one movement to create a single, distinct movement. For example, performing a simple jump requires that you coordinate several movements. The bend at the waist, knees, and ankles and then the correct extension of those joints must all be combined into a single movement. Your ability to combine these movements, with the proper timing, into one movement determines your coordination, and in turn, how well you can do the exercise. BALANCE: Your ability to maintain control of your body’s center of gravity. FLEXIBILITY: Your range of motion. If Jane, while doing a squat and using good form, can go down until her butt touches her heels, and Tarzan can only go until his thighs are parallel to the ground, then Jane has greater flexibility. Simply put, fitness is the degree to which a person possesses these seven qualities.

Exercise can help you build muscle and lose body fat, suppress your appetite, eat more without gaining fat weight, enhance your mood, reduce stress and anxiety levels, increase your energy level, boost your immune system, keep your joints and muscles more flexible, and improve the quality of your life.

I know the explanations, and there’s no doubt that during the busy years, hobbies and personal passions tend to fall by the wayside. People will sometimes make space for flexible fun like reading, crafting, or solo exercise, and that’s great. But committing to something out of the house, and involving other people, that meets at a particular time, seems like an entirely different matter. There are all the logistics to consider. Plus there are other people’s schedules, and the question of whether chaos

Somatic therapy uses a variety of exercises to bring flexibility back to your physiological state so that your nervous system is responsive to the present context, as opposed to the threat or overwhelm from the past.

the happiness formula: Eat right Exercise Get enough sleep Imagine an incredible future (even if you don’t believe it) Work toward a flexible schedule Do things you can steadily improve at Help others (if you’ve already helped yourself) Reduce daily decisions to routine

In many ways the philosophy at West Point was similar to a way of life that Lombardi had learned earlier at Fordham from the Jesuits. There was a direct line from one to the next, from religion to the military to football, from the spiritual exercises of St. Ignatius to the football regimen of Colonel Blaik. Both emphasized discipline, order, organization, planning, attention to detail, repetition, the ability to adjust to different situations and remain flexible in pursuit of a goal while sustaining an obsession with one big idea.

Things like time with your family, time for exercise, time for hobbies, flexibility in your daily schedule, the ability to choose work that you actually enjoy. Those are just a few examples, but they are the examples of the things that are the foundation in the drawing of the blueprint of my life.

Okay, three lessons for all of us: One, if you're an old girl, don't go into a new sport or training activity at full bore. Let your muscles get used to it, even if you're in decent shape. Two, do some cross-training as a regular part of your routine, so you'll have some range and flexibility. Three, when you pop that kedging anchor into the ocean, let go before it hits the water or it will pull you to the bottom.

None of this is to say that experts are inflexible automatons. Experts act with demonstrably more flexibility than novices in a particular domain. Psychologists specify two types of expert flexibility. In the first type, the expert internalizes many of the domain’s salient features and hence sees and reacts to most of the domain’s contexts and their effects. This flexibility operates effectively in relatively stable domains. The second type of flexibility is more difficult to exercise. This flexibility requires experts to recognize when their cognitively accessible models are unlikely to work, forcing the experts to go outside their routines and their familiar frameworks to solve problems. This flexibility is crucial to success in nonlinear, complex systems.

None of this is to say that experts are inflexible automatons. Experts act with demonstrably more flexibility than novices in a particular domain. Psychologists specify two types of expert flexibility. In the first type, the expert internalizes many of the domain’s salient features and hence sees and reacts to most of the domain’s contexts and their effects. This flexibility operates effectively in relatively stable domains. The second type of flexibility is more difficult to exercise. This flexibility requires experts to recognize when their cognitively accessible models are unlikely to work, forcing the experts to go outside their routines and their familiar frameworks to solve problems. This flexibility is crucial to success in nonlinear, complex systems. So how do experts ensure they incorporate both types of flexibility? Advocates of cognitive flexibility theory suggest the major determinant in whether or not an expert will have more expansive flexibility is the amount of reductive bias during deliberate practice.4 More reductive bias may improve efficiency but will reduce flexibility. To mitigate reductive bias, the theory prescribes exploring abstractions across diverse cases to capture the significance of context dependence.

Training principles You can improve your muscle strength by training, but there are principles to do it efficiently. Let's introduce them here. ①        Overload principle: Muscle strength will not improve unless the load is higher than the muscle strength normally used. You need a load that stimulates the function you want to improve. ②        Frequency principle: There are conditions for the time and frequency of exercise, and it is desirable to do it 3 to 5 times / week with an appropriate rest. ③        Principle of peculiarity：In order to get the training effect, you need to train the most suitable for the desired result. For example, if you want to train your arms, you have to train your arms. ④        Principle of individuality: Ability varies from individual to individual. It is necessary to think about the content of exercise each time according to your own physical strength. ⑤        Principle of graduality: As the training continues, the element of physical fitness improves, so it is necessary to adjust the amount of exercise and load according to the improvement of physical fitness. ⑥        Principle of continuity: Sustaining exercise and long-term workouts are important for training to be effective.On the contrary, if you do not continue, the training effect will be impaired. ⑦        Principle of totality: It is important to improve basic physical strength by improving various physical strength factors such as endurance, muscle strength, and flexibility in a well-balanced manner. It is also not good to be biased only by muscle training. ⑧        Principle of awareness: By understanding the effect and purpose of the training, the training effect can be further enhanced.

The prefrontal cortex is what we use to se goals, make plans, divide a large project up into smaller pieces, exercise impulse control, and decide what we're going to pay attention to. As I mentioned earlier, the prefrontal cortex is the last region to develop in childhood and doesn't fully mature until well after puberty - into the late twenties. Because of it's involvement in impulse control, there have been several cases in which defense attorneys argued that eighteen-to-twenty-year-olds shouldn't be held responsible for law-breaking acts because they lack an adult like, mature prefrontal cortex that would allow them to exercise adult-like impulse control. The prefrontal cortex is also the first cortical region to show wear and tear as we get older. "That is why one of the most significant problems in older adults is the ability to keep track of thoughts and prevent stray ones from interfering," says Art Shimamura. "Brain fitness as we age depends significantly on maintaining a healthy and active prefrontal cortex. The more we engage this brain region during daily activities, the better we will be able to control our thoughts and think flexibly.

We hear all the time about how important it is to be physically fit. Our society has become ultra-focused on fitness and health. Our Facebook feeds are filled with seven-minute workouts. There are YouTube videos galore on seven days to rock-hard abs. The radio plays ads to lose ten pounds in ten days, but only if you call in the next ten minutes. Even the president told us to be physically fit. Remember the Presidential Physical Fitness Test in elementary school? A quick shuttle run, the dreaded flexed arm hang. It tested strength, endurance, flexibility, and agility. All different ways to prove we were physically fit. Or not. As a matter of fact, Americans now spend more on fitness than on college tuition.1 Over a lifetime, the average American spends more than $100,000 on things like gym memberships, supplements, exercise equipment, and personal training.2 Seems shocking, right? But where are the training programs for the thoughts in your head? Those thoughts that tell you that you have no choices when bad things happen. Those thoughts that try to convince you everything is out of your control in difficult situations. Where do you go if you want to be Thoughtfully Fit? Right here in this book.

From the last three decades of psychological research, we know that our minds are formed in relationships. This means not simply that our minds are concerned with relationships (which they are), but that relationships shape the ways we process and experience reality. Psychology has made huge strides in mapping the connections between early attachment, emotional development, and adult intimate relationships. Throughout life, our emotions signal what’s important, and what’s important—at any age—is satisfying relationships. In a real sense, then, marriage picks up where childhood left off. As a close relationship that engages body, heart, and mind, marriage offers a powerful lifelong vehicle for knowing another, being known, and developing our deep emotional life. Overall, research finds that the most important factors in whether our relationships are satisfying all have to do with emotions: how we tune into our emotions, experience them, manage them, communicate about them, calm them enough to respond to others, and align them with our behavior and goals. Throughout this book, I will sum up the key capacities of healthy emotional relating as curiosity, compassion, and control. When we’re curious, we are open to trying to understand our own and the other’s truth. When we’re compassionate, we feel empathy for our own and the other’s struggles. When we exert self-control, we contain and communicate our emotional responses to others in ways that are accurate, sensitive, and likely to get heard. The triad of curiosity, compassion, and (self-)control takes us toward a sense of personal agency, and away from holding our partner responsible for our own feelings. It helps us build the inner capacities we need to reckon well with the rough patch. Finding a way to be happy in marriage depends on our ability to exercise emotional skill, flexibility, and resilience. But

The starting point to constructing your workout program is deciding how often you will exercise. The current general recommendations for physical activity are 150 minutes of aerobic activity week at moderate-intensity exercise. That equates to about half an hour a day, five days a week. That activity should include doing a range of physical activities that incorporate fitness, strength, balance and flexibility. However, such activities as gardening and playing sport should also be included in your total exercise count. Including these types of activities will help to make sure that you are getting the proper balance between exercise and recovery. Alternatively, it is recommended that you do 75 minutes of vigorous intensity exercise on a weekly basis. On top of that, you should do muscle strengthening activity on at least two days per week.

Intelligent vs. unintelligent High strung vs. placid & laid back Extraverted vs. introverted Low psychic metabolism (low energy) vs. high psychic metabolism (high energy) Extraordinary talent (or accomplishment) vs. ordinary abilities & accomplishments Ambitious vs. content with status quo Attractive vs. unattractive Cultured vs. barbarian Spiritual vs. unspiritual (or different styles of spirituality) Philosophical vs. frivolous Risk taker vs. obsessed with safety Commitment to vigorous personal growth vs. content with the status quo Visionary vs. lives in the moment Scrupulously honest vs. morally flexible Wealth-acquisition mindset vs. poverty mindset Neat and organized vs. slovenly and disorganized Logical thinker vs. emotional, reactive thinker Couch potato vs. physically active Regular exercise regimen vs. none Involved in service outreaches vs. pursues only personal pleasuring Argumentative Andy vs. non-confrontational Carla Back packer Bert vs. five-star-hotel-connoisseur Connie Frugal Freddy vs. shop-‘til-you-drop Shelley

For example, moderate, predictable, and controllable activation of our stress-response systems leads to a more flexible, stronger stress-response capability that lets a person demonstrate resilience in the face of extreme stressors. It’s kind of like weight-lifting for our stress-response systems; we exercise the system to make it stronger. The more we face moderate challenges and succeed, the more capable we are of facing bigger challenges. This is something we see in sports, performing arts, clinical practice, fire-fighting, teaching-almost any human endeavor; experience can improve performance. This is why stress is not something to be afraid of or avoided. It is the uncontrollability, pattern, and intensity of stress that can cause problems. Unfortunately, for many people, the pattern of stress activation is unpredictable, uncontrollable, prolonged, or extreme.

Recapping the happiness formula: Eat right. Exercise. Get enough sleep. Imagine an incredible future (even if you don’t believe it). Work toward a flexible schedule. Do things you can steadily improve at. Help others (if you’ve already helped yourself). Reduce daily decisions to routine. If you do those eight things, the rest of what you need to stimulate the chemistry of happiness in your brain will be a lot easier to find. In fact, the other components of happiness that you seek—such as career opportunities, love, and friends—might find their way to you if you make yourself an attractive target. Chapter Thirty-one Diet This is a good time to remind you that nothing in this book should be seen as advice.

Being upright has another disadvantage: when running, we lost the use of our spines as stride-extending springs. Watch a slow-motion video of a greyhound or a cheetah galloping. When it lands on its back legs, its hind paws land below the shoulders as its long, flexible spine curves like a powerful bow, storing elastic energy. Then as the animal’s hind limbs push off, the spine rapidly unbends, releasing elastic energy to help catapult it into the air and increase its stride length.11 Our short, little upright spines do nothing to help us run faster, but instead struggle to keep our inherently tippy upper bodies stable while also dampening the shock wave that travels from the foot up to the head every time we hit the ground.12

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Artificial intelligences are not good at robust decision-making: without a human in the loop, they cannot exercise flexibility to account for unanticipated events or assign new value judgements to reflect a changing situation.

Wayne Wescott took nonambulatory seniors from a nursing home and had them participate in a brief workout involving one set of six different exercises for a fourteen-week period. The average age of the subjects was eighty-eight and a half. At the end of the study, the seniors had averaged a four-pound gain in muscle, a three-pound loss of fat, an increase in strength of more than 80 percent in their lower-body musculature, and an increase in strength of almost 40 percent in their upper-body musculature. They improved their hip and shoulder flexibility by an average of 50 percent and 10 percent, respectively. More important, at the end of the study, many of the formerly wheelchair-bound subjects were able to walk again. They were out of their wheelchairs and no longer required around-the-clock nursing.16

Of the big five factors in happiness—flexible schedule, imagination, diet, exercise, and sleep—my pick for the most important is exercise.

Practice: Awareness Examen The Awareness Examen helps us look for the traces of God’s actions in our daily life. It is usually done in the evening looking back over the day, but you may also use it to pray about any other meaningful period of time (such as a week or a year), or discrete event (such as a meeting or a class). Allow between five and fifteen minutes for this spiritual exercise. This prayer is very flexible. You may use only the roman or italic lines, or you may use the entire prayer.

10 Best Weight Loss Exercises The best exercises to lose weight in the gym are aerobics, for example: 1. Hiit Training The hit workout burns about 400 calories per hour and consists of a set of high intensity workouts that eliminate localized fat in just 30 minutes per day in a faster and fun way. The exercises are performed intensively to raise your heart rate a lot and so it is more suitable for those who already practice some kind of physical activity, although there are beginner hit exercises, but they consist of a series of exercises 'easier'. 2. Cross fit Training Cross fit training is also quite intense and burns about 700 calories per hour, however, this type of workout is quite different from the bodybuilding workout that people are more accustomed to seeing in gyms. Different weights are used, ropes, tires and often the exercises are performed, outside the gym, outdoors. 3. Dance Classes Dancing is a great way to strengthen muscles and burn some calories, 1 hour of ballroom dancing burns approximately 300 calories, and the person still increases flexibility and has fun, having a greater contact with other students. In this type of activity besides cardio respiratory benefits, and to lose weight, it is still possible to promote socialization. The university is a very lively type of dance, where you can burn about 400 calories per hour, in a fun way. In the buzz you can burn up to 800 kcal per hour. 5. Muay Thai Muay Thai is a type of intense martial art, where you can burn about 700 calories per hour. The workouts are very intense and also strengthen the muscles, as well as help increase self-esteem and self-defense. 6. Spinning The spinning classes are done in different intensities, but always on top of a bicycle, in a classroom with at least 5 bikes. The classes are very intense and promote the burning of about 600 calories per hour, and still strengthens the legs very much, being great to burn the fat of the legs and strengthen the thighs. 7. Swimming A swimming lesson can burn up to 400 calories per hour as long as the student does not slow down and keeps moving. Although the strokes are not too strong to reach the other side of the pool faster, it takes a constant effort, with few stops. When the goal is to lose weight, one should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, one can cross the swimming pool crawl and turn back, for example, as a form of 'rest' . 8. Hydrogeology Water aerobics is also great for slimming, but to burn about 500 calories per hour you should always keep moving, enough to keep your breath away. As the water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a group with this same purpose, because doing exercises at a pace for the elderly to stay healthy may not be enough to burn fat. 9. Race The workouts are excellent to burn fat, being possible to burn about 600 to 700 calories per hour, provided that a good pace is respected, without pauses, and with an effort able to leave the person breathless, unable to talk during the race . You can start at a slower pace, on the treadmill or outdoors, but each week you must increase the intensity to achieve better goals. Here's how to start running to lose weight. 10. Body pump Body pump classes are a great way to burn fat because it burns about 500 calories per hour. This is a class made with weights and step, which strengthens the muscles, working the main muscle groups. These are some examples of exercises that help you to lose weight fast, but that should be performed under professional guidance, to be performed correctly and to avoid injuries to muscles and joints.

The exercise of a skill is always under the dual control (a) of a fixed code of rules (which may be innate or acquired by learning) and (b) of a flexible strategy, guided by environmental pointers- the lie of the land.