Trainer Day Quotes

Well, you did it," I congratulated Patch. "I'm as trained as I'll ever be-a lean, mean sword-fighting machine. I should have made you my personal trainer from day one." A rogue smile surfaced, slow and wicked. " No match for Patch.

Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.

The only dream I ever had was the dream of New York itself, and for me, from the minute I touched down in this city, that was enough. It became the best teacher I ever had. If your mother is anything like mine, after all, there are a lot of important things she probably didn't teach you: how to use a vibrator; how to go to a loan shark and pull a loan at 17 percent that's due in thirty days; how to hire your first divorce attorney; what to look for in a doula (a birth coach) should you find yourself alone and pregnant. My mother never taught me how to date three people at the same time or how to interview a nanny or what to wear in an ashram in India or how to meditate. She also failed to mention crotchless underwear, how to make my first down payment on an apartment, the benefits of renting verses owning, and the difference between a slant-6 engine and a V-8 (in case I wanted to get a muscle car), not to mention how to employ a team of people to help me with my life, from trainers to hair colorists to nutritionists to shrinks. (Luckily, New York became one of many other moms I am to have in my lifetime.) So many mothers say they want their daughters to be independent, but what they really hope is that they'll find a well-compensated banker or lawyer and settle down between the ages of twenty-five and twenty-eight in Greenwich, Darien, or That Town, USA, to raise babies, do the grocery shopping, and work out in relative comfort for the rest of their lives. I know this because I employ their daughters. They raise us to think they want us to have careers, and they send us to college, but even they don't really believe women can be autonomous and take care of themselves.

General Montgomery, despite his considerable qualities as a highly professional soldier and first-class trainer of troops, suffered from a breathtaking conceit which almost certainly stemmed from some sort of inferiority complex.

My cell phone, back in my training days, was the size of a box of girl scout cookies

One of the most extraordinary stories of reframing is that of Roger Bannister, the first person to run a mile in less than four minutes. Bannister was a medical school student who couldn’t afford a trainer or a special runner’s diet. He didn’t even have time to run more than thirty minutes a day, squeezed in around his medical studies. Yet Bannister did not focus on all the reasons why he logically had no chance of reaching his goal. He instead refocused on accomplishing his goal in his own way. On the morning he made world history, he got up, ate his usual breakfast, did his required hospital rounds, and then caught a bus to the track.

I couldn't help wondering where porpoises had learned this game of running on the bows of ships. Porpoises have been swimming in the oceans for seven to ten million years, but they've had human ships to play with for only the last few thousand. Yet nearly all porpoises, in every ocean, catch rides for fun from passing ships; and they were doing it on the bows of Greek triremes and prehistoric Tahitian canoes, as soon as those seacraft appeared. What did they do for fun before ships were invented? Ken Norris made a field observation one day that suggests the answer. He saw a humpback whale hurrying along the coast of the island of Hawaii, unavoidably making a wave in front of itself; playing in that bow wave was a flock of bottlenose porpoises. The whale didn't seem to be enjoying it much: Ken said it looked like a horse being bothered by flies around its head; however, there was nothing much the whale could do about it, and the porpoises were having a fun time.

In a visit to San Salvador in February 1989, Vice President Dan Quayle told army leaders that death squad killings and other human rights violations attributed to the military had to be ended. Ten days later, the US-trained Atlacatl Battalion—which was believed to have a US trainer assigned to it at all times—attacked a guerrilla field hospital, killing at least ten people, including five patients, a doctor and a nurse, and raping at least two of the female victims before shooting them.

dappled sunlight and looked at the silver vapor swirling inside. “Mist gathered at first light on the first day of the new moon on the Isle of Avalon,” he said. “Yep. Good for one hour of great talent,” said Annie. Jack smiled, remembering their hour as horse trainers and their hour as stage magicians. “I wonder what we’ll be great at this time,” he said. “Maybe great nurses?” said Annie. “We’ll see,” said Jack. He put the tiny bottle in his backpack; then he picked up the piece of paper from the floor. On the paper he had written the two secrets of greatness they’d

efficiently means providing slots in our schedules where we can maintain an attentional set for an extended period. This allows us to get more done and finish up with more energy. Related to the manager/worker distinction is that the prefrontal cortex contains circuits responsible for telling us whether we’re controlling something or someone else is. When we set up a system, this part of the brain marks it as self-generated. When we step into someone else’s system, the brain marks it that way. This may help explain why it’s easier to stick with an exercise program or diet that someone else sets up: We typically trust them as “experts” more than we trust ourselves. “My trainer told me to do three sets of ten reps at forty pounds—he’s a trainer, he must know what he’s talking about. I can’t design my own workout—what do I know?” It takes Herculean amounts of discipline to overcome the brain’s bias against self-generated motivational systems. Why? Because as with the fundamental attribution error we saw in Chapter 4, we don’t have access to others’ minds, only our own. We are painfully aware of all the fretting and indecision, all the nuances of our internal decision-making process that led us to reach a particular conclusion. (I really need to get serious about exercise.) We don’t have access to that (largely internal) process in others, so we tend to take their certainty as more compelling, in many cases, than our own. (Here’s your program. Do it every day.)

Rebuffed from his fine feelings, Milkman matched her cold tone. "You loved those white folks that much?" "Love?" she asked. "Love?" "Well, what are you taking care of their dogs for?" "Do you know why she killed herself? She couldn't stand to see the place go to ruin. She couldn't live without servants and money and what it could buy. Every cent was gone and the taxes took whatever came in. She had to let the upstairs maids go, then the cook, then the dog trainer, then the yardman, then the chauffeur, then the car, then the woman who washed once a week. Then she started selling bits and pieces––land, jewels, furniture. The last few years we ate out of the garden. Finally she couldn't take it anymore. The thought of having no help, no money––well, she couldn't take that. She had to let everything go." "But she didn't let you go." Milkman had no trouble letting his words snarl. "No, she didn't let me go. She killed herself." "And you still loyal." "You don't listen to people. Your ear is on your head, but it's not connected to your brain. I said she killed herself rather than do the work I'd been doing all my life!" Circe stood up, and the dogs too. "Do you hear me? She saw the work I did all her days and died, you hear me, died rather than live like me. Now, what do you suppose she thought I was! If the way I lived and the work I did was so hateful to her she killed herself to keep from having to do it, and you think I stay on here because I loved her, then you have about as much sense as a fart!

TJ frowns; she can’t write about willing wind and water in the official report. Voicing elements is a rumor. However, she remembers what her grandmother said five decades ago when she was a child; (it was shortly after the war): “Anyone who trains hard can be a Grade A by the time they’re forty or fifty. But it takes decades more to become strong enough to voice one element.” “One element?” TJ asked. “Do you want to voice the entire universe then?” “Can’t I?” Grandmother didn’t answer, not directly anyway, as most great masters do. They never say you can’t do this or no one can do that or that thing is impossible just because they couldn’t do it, or because they hadn’t found it yet. True masters answer differently. Wisely. Like her grandmother answered that day. “Do you know why we evolve, Tirity?” “Because we’re supposed to?” TJ replied. “Yes. It’s in the grand design. We’re ‘supposed to’ evolve. Not just in body, but also in mind,” she said. “In time. You see, time is the key. If given infinite time, you can evolve your mind infinitely. But we live only for a hundred years or so.” “A hundred years is ‘only’?” “You’re so young, Tirity! But yes, it is little for a complete cognitive evolution. Most hard trainers can prolong it to a couple of hundred years. They even get to call the wind or grow a giant plant that could touch the clouds. But voicing everything in the universe? I think only God can do it, the God who created everything with only words. And if God created the world so that he could see how far the humans can evolve, then I’d say, yes, even a human could get godly power. Godlier than voicing one or two elements. If. Given. The. Time.” “How much time?” “More than thousands of years, maybe. Could even need millions, who knows? …” TJ smiles drily; she remembers how her eyes sparkled at the thought of becoming a goddess who could voice everything. She dreamed of flying in the air or walking in space. She thought of making her own garden full of giant flowers where only enormous butterflies would dance. Some days, when she played video games in VR, she even dreamed of voicing the thunder and lightning to join her wooden sword. She thought time could help her do it. But she didn’t know then, time only makes you grow up. Time steals your dreams. Time only turns you into an adult.

I was not surprised. Indeed, my only wonder was that he had not already been mixed up in this extraordinary case, which was the one topic of conversation through the length and breadth of England. For a whole day my companion had rambled about the room with his chin upon his chest and his brows knitted, charging and recharging his pipe with the strongest black tobacco, and absolutely deaf to any of my questions or remarks. Fresh editions of every paper had been sent up by our news agent, only to be glanced over and tossed down into a corner. Yet, silent as he was, I knew perfectly well what it was over which he was brooding. There was but one problem before the public which could challenge his powers of analysis, and that was the singular disappearance of the favorite for the Wessex Cup, and the tragic murder of its trainer. When, therefore, he suddenly announced his intention of setting out for the scene of the drama it was only what I had both expected and hoped for.

Perhaps the most important role for a second is analyzing adjourned positions jointly with the player. Sometimes this means all-night sessions, so that the player has a variety of tactics to employ when play is resumed the next day. Soviet players were traditionally serviced by a team of seconds, each performing an assigned task. For example, there could be an endgame specialist, an opening theoretician, a physical trainer, a “go-for,” and sometimes a psychologist.

To people like Dawn and me, people who are obsessive to begin with, the Fitbit is a digital trainer, perpetually egging us on. During the first few weeks that I had it, I’d return to my hotel at the end of the day, and when I discovered that I’d taken a total of, say, twelve thousand steps, I’d go out for another three thousand. “But why?” Hugh asked when I told him about it. “Why isn’t twelve thousand enough?” “Because,” I told him, “my Fitbit thinks I can do better.

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.

The idea that he might write a book worth reading had appealed to Teddy, and he imagined that if he followed Tom’s advice and example, then one day the right subject would present itself. Except somehow it never did. The problem was that no single interest felt more urgent than the next, and a good case could always be made for both. Maybe for him the right subject didn’t exist, or, conversely, they all were right, which ironically amounted to the same thing. Over time he came to suspect that what he lacked was an obsession, and apparently there was no cure for that. Had he been a horse, his trainer would’ve put blinders on him, narrowed his field of vision. Intellectual curiosity, moreover, was not the same as talent, and he gradually came to understand that his own particular aptitude was for fixing things. From an early age he’d possessed an intuitive grasp of how and why things went off the rails, as well as how to get them back on again. He enjoyed taking things apart and putting them back together. Whereas most people hated assigned tasks, especially complex ones, Teddy in fact enjoyed them. For this reason, the notion of fixing Everett’s botched job was appealing.

Before five hundred spectators, Seabiscuit breezed an easy mile under Woolf. He didn’t show a trace of lameness, prompting Smith to announce that the horse was ready to run in the Gold Cup. But no one was ready to believe that things were as they appeared. The rumors about Seabiscuit’s bad-leggedness continued to circulate, and the stewards’ anxiety escalated. Two days later Smith stacked Seabiscuit with 133 pounds, including Woolf, and turned them loose for another workout. With Woolf pulling hard on the reins, Seabiscuit went smoothly and soundly, looking so fit that even the clockers were singing his praises. The pair of workouts should have been enough to dispel the rumors. They weren’t. As Smith led the horse back to the barn, someone gave him an incredible piece of news. The stewards had commissioned a veterinarian to go over to the Howard barn, pull Seabiscuit out, examine him, and determine whether or not Smith was lying about his horse’s condition. The action was unprecedented; no one had ever seen stewards treat a trainer with such blatant distrust.4 It was all the more extraordinary given the record of the trainer in question; aside from Fair Knightess, Tom Smith had reportedly never had a horse in his care suffer a serious injury.5 But Smith had played around with his pursuers for too

There are three ways to approach secrets, you know. The first is what you find on soap operas and in poorly executed middle-school maneuvers. First, you uncover a piece of incriminating information, and then you use it to force a steady stream of favors or payment or behavior. The problem here is that, if extended indefinitely, the expected cost of compliance eventually outweighs the cost of exposure. Moreover, the probability that you'll lose your monopoly of your information increases with each passing day. Never, ever assume that you're only person digging for dirt, especially in Los Angeles. Vipers are measured by the pitful for a reason. The second approach is more effective: You make one, single very carefully chosen demand. And you give your mark just one chance. This was my usual MO. If this mark doesn't do as you ask, when you ask, you leak their secret. No excuses. No mercy. Brutal consistency is the key to credibility. Mothers, dog trainers, Israel -- you know what I'm talking about. But there's also a radical third approach: You reveal that you know the secret...and they you keep it under wraps. Do that, and they're not just going to tell you other secrets, they might even keep yours in return. And they'll think they're doing of their own free will when what you've really done is painstakingly aligned your incentives. That's all trust is, really. Some people are just incentivized by nature.

In due course I would learn how to cover up for this event, but on that awful day I knew of nothing to say but: 'Well, I guess they aren't going to do that either, heh, heh." FINALLY Hoku and Kiko stopped staring suspiciously through the glass long enough to go over the six bars, gracefully arcing in and out of the water against the glass, making the beautiful picture they were supposed to. I waved frantically at Chris to stop right there, to quit while we were ahead. I thanked the politely clapping audience and suggested they come back in a month and see what Hoku and Kiko could really do (I didn't have the courage to order them to KEEP clapping, and louder, please, so that Hoku and Kiko would do the applause jump). Then I yanked out the mike plug, raced down the ladder into the trainers' little sitting room underneath the stage, and took up smoking again.

I griped about it at lunch one day to Bill Weist and Dr. Leslie Squier, our visiting psychologists from Reed College. I'd been trying to train one otter to stand on a box, I told them. No problem getting the behavior; as soon as I put the box in the enclosure, the otter rushed over and climbed on top of it. She quickly understood that getting on the box earned her a bite of fish, But. As soon as she got the picture, she began testing the parameters. 'Would you like me lying down on the box? What if I just put three feet on the box? Suppose I hang upside down from the edge of the box? Suppose I stand on it and look under it at the same time? How about if I put my front paws on it and bark?' For twenty minutes she offered me everything imaginable except just getting on the box and standing there. It was infuriating, and strangely exhausting. The otter would eat her fish and then run back to the box and present some new, fantastic variation and look at me expectantly (spitefully, even, I thought) while I struggled once more to decide if what she was doing fit my criteria or not. My psychologist friends flatly refused to believe me; no animal acts like that. If you reinforce a response, you strengthen the chance that the animal will repeat what it was doing when it was reinforced; you don't precipitate some kind of guessing game. So I showed them. We all went down to the otter tank, and I took the other otter and attempted to get it to swim through a small hoop. I put the hoop in the water. The otter swam through it, twice. I reinforced it. Fine. The psychologists nodded. Then the otter did the following, looking up for a reward each time: swam through the hoop and stopped, leaving its tail on the other side. Swam through and caught the hoop with a back foot in passing, and carried it away. Lay in the hoop. Bit the hoop Backed through the hoop. 'See?' I said. 'Otters are natural experimenters.

Images of people in the Middle East dressing like Westerners, spending like Westerners, that is what the voters watching TV here at home want to see. That is a visible sign that we really are winning the war of ideas—the struggle between consumption and economic growth, and religious tradition and economic stagnation. I thought, why are those children coming onto the streets more and more often? It’s not anything we have done, is it? It’s not any speeches we have made, or countries we have invaded, or new constitutions we have written, or sweets we have handed out to children, or football matches between soldiers and the locals. It’s because they, too, watch TV. They watch TV and see how we live here in the West. They see children their own age driving sports cars. They see teenagers like them, instead of living in monastic frustration until someone arranges their marriages, going out with lots of different girls, or boys. They see them in bed with lots of different girls and boys. They watch them in noisy bars, bottles of lager upended over their mouths, getting happy, enjoying the privilege of getting drunk. They watch them roaring out support or abuse at football matches. They see them getting on and off planes, flying from here to there without restriction and without fear, going on endless holidays, shopping, lying in the sun. Especially, they see them shopping: buying clothes and PlayStations, buying iPods, video phones, laptops, watches, digital cameras, shoes, trainers, baseball caps. Spending money, of which there is always an unlimited supply, in bars and restaurants, hotels and cinemas. These children of the West are always spending. They are always restless, happy and with unlimited access to cash. I realised, with a flash of insight, that this was what was bringing these Middle Eastern children out on the streets. I realised that they just wanted to be like us. Those children don’t want to have to go to the mosque five times a day when they could be hanging out with their friends by a bus shelter, by a phone booth or in a bar. They don’t want their families to tell them who they can and can’t marry. They might very well not want to marry at all and just have a series of partners. I mean, that’s what a lot of people do. It is no secret, after that serial in the Daily Mail, that that is what I do. I don’t necessarily need the commitment. Why should they not have the same choices as me? They want the freedom to fly off for their holidays on easy Jet. I know some will say that what a lot of them want is just one square meal a day or the chance of a drink of clean water, but on the whole the poor aren’t the ones on the street and would not be my target audience. They aren’t going to change anything, otherwise why are they so poor? The ones who come out on the streets are the ones who have TVs. They’ve seen how we live, and they want to spend.

Mom,” Vaughn said. “I’m sure Sidney doesn’t want to be interrogated about her personal life.” Deep down, Sidney knew that Vaughn—who’d obviously deduced that she’d been burned in the past—was only trying to be polite. But that was the problem, she didn’t want him to be polite, as if she needed to be shielded from such questions. That wasn’t any better than the damn “Poor Sidney” head-tilt. “It’s okay, I don’t mind answering.” She turned to Kathleen. “I was seeing someone in New York, but that relationship ended shortly before I moved to Chicago.” “So now that you’re single again, what kind of man are you looking for? Vaughn?” Kathleen pointed. “Could you pass the creamer?” He did so, then turned to look once again at Sidney. His lips curved at the corners, the barest hint of a smile. He was daring her, she knew, waiting for her to back away from his mother’s questions. She never had been very good at resisting his dares. “Actually, I have a list of things I’m looking for.” Sidney took a sip of her coffee. Vaughn raised an eyebrow. “You have a list?” “Yep.” “Of course you do.” Isabelle looked over, surprised. “You never told me about this.” “What kind of list?” Kathleen asked interestedly. “It’s a test, really,” Sidney said. “A list of characteristics that indicate whether a man is ready for a serious relationship. It helps weed out the commitment-phobic guys, the womanizers, and any other bad apples, so a woman can focus on the candidates with more long-term potential.” Vaughn rolled his eyes. “And now I’ve heard it all.” “Where did you find this list?” Simon asked. “Is this something all women know about?” “Why? Worried you won’t pass muster?” Isabelle winked at him. “I did some research,” Sidney said. “Pulled it together after reading several articles online.” “Lists, tests, research, online dating, speed dating—I can’t keep up with all these things you kids are doing,” Adam said, from the head of the table. “Whatever happened to the days when you’d see a girl at a restaurant or a coffee shop and just walk over and say hello?” Vaughn turned to Sidney, his smile devilish. “Yes, whatever happened to those days, Sidney?” She threw him a look. Don’t be cute. “You know what they say—it’s a jungle out there. Nowadays a woman has to make quick decisions about whether a man is up to par.” She shook her head mock reluctantly. “Sadly, some guys just won’t make the cut.” “But all it takes is one,” Isabelle said, with a loving smile at her fiancé. Simon slid his hand across the table, covering hers affectionately. “The right one.” Until he nails his personal trainer. Sidney took another sip of her coffee, holding back the cynical comment. She didn’t want to spoil Isabelle and Simon’s idyllic all-you-need-is-love glow. Vaughn cocked his head, looking at the happy couple. “Aw, aren’t you two just so . . . cheesy.” Kathleen shushed him. “Don’t tease your brother.” “What? Any moment, I’m expecting birds and little woodland animals to come in here and start singing songs about true love, they’re so adorable.” Sidney laughed out loud. Quickly, she bit her lip to cover.

No-knock entries are dangerous for everyone involved—cops, suspects, bystanders. The raids usually occur before dawn; the residents are usually asleep, and then disoriented by the sudden intrusion. There is no warning, and sleepy residents may not always understand that the men breaking down their door are police. At the same time, police procedures allow terribly little room for error. Stan Goff, a retired Special Forces sergeant and SWAT trainer, says that he teaches cops to “Look at hands. If there’s a weapon in their hands during a dynamic entry, it does not matter what that weapon is doing. If there’s a weapon in their hands, that person dies. It’s automatic.” On September 13, 2000, the DEA, FBI, and local police conducted a series of raids throughout Modesto, California. By the end of the day, they had shot and killed an eleven-year-old boy, Alberto Sepulveda, as he was lying facedown on the floor with his arms outstretched, as ordered by police. In January 2011, police in Farmington, Massachusetts similarly shot Eurie Stamp, a sixty-eight-year-old grandfather, as he lay motionless on the floor according to police instructions. In the course of a May 2014 raid in Cornelia, Georgia, a flash-bang grenade landed in the crib of a nineteen-month-old infant. The explosion blew a hole in the face and chest of Bounkham Phonesavanh (“Baby Bou Bou”), covering his body with third degree burns, and exposing part of his ribcage. No guns or drugs were found in the house, and no arrests were made. Sometimes these raids go wrong before they even begin. Walter and Rose Martin, a perfectly innocent couple, both in their eighties, had their home raided by New York Police more than fifty times between 2002 and 2010. It turned out that their address had been entered as the default in the police database.

Easing Your Worries I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? —MATTHEW 6:25     I don’t know how things are in your world, but I can tell you that in Southern California we live in an age of anxiety. My neighbors and I have it much easier than our parents, but we certainly are much uneasier than our parents were. We seem to be anxious about temporal things, more so than past generations. They never worried about whether they were eating at the new vogue eatery, vacationing at the best island hotel with the largest pool, wearing the most prestigious label, or keeping their abs in shape. I watched the previous generation closely; they wanted a home for their families, a car that ran efficiently, and a job that provided for their basic needs. It seems our main concerns and drives today are physical and earth possessed. A large number of people actually believe that if they have the best food, clothing, education, house, and trainer, they have arrived. What else could one want for a perfect life? Our culture actually places more importance on the body and what we do with it than ever before in modern history. Thus we have created a mind set that causes us as women to be more concerned with life’s accommodations along life’s journey than with our final destination. Many women are going through their lives with a vast vacuum on the inside. In fact, the woman that you might sometimes envy because of her finely dressed family and newly remodeled kitchen is probably spending most of her day anxious and unsatisfied. Maybe that woman is you? This thing called life is more important than food, and the body is more important than what we wear. All the tangible distractions don’t satisfy the soul; they have become cheap substitutes for our spiritual wholeness and well-being. Let Christ help you overcome the anxieties of life. • Stop chasing the temporal things of life. Seek the kingdom of God as it is revealed in Jesus. Cast all your cares on Him. • Take your eyes off yourself and focus them on God first. Much of our anxieties are rooted in our self-centeredness. • Spend most of your prayer time praying for others.

with narrow set eyes that gave him the appearance of a rat. His torn jeans added to the general impression of lack of care, although it was to some extent offset by the brand new expensive white trainers that adorned his otherwise bare feet. Lorcan was nursing the dregs of a pint of Smithwicks, his second of the evening. It would be his last drink of the day, for Lorcan was stony broke.

First, let’s focus on those critical first steps. Define three steps for each dream that will get you closer to its actualization. Set actions—simple, well-defined actions—for now, tomorrow (complete before 11 A.M.) and the day after (again completed before 11 A.M.). Once you have three steps for each of the four goals, complete the three actions in the “now” column. Do it now. Each should be simple enough to do in five minutes or less. If not, rachet it down. If it’s the middle of the night and you can’t call someone, do something else now, such as send an e-mail, and set the call for first thing tomorrow. If the next stage is some form of research, get in touch with someone who knows the answer instead of spending too much time in books or online, which can turn into paralysis by analysis. The best first step, the one I recommend, is finding someone who’s done it and ask for advice on how to do the same. It’s not hard. Other options include setting a meeting or phone call with a trainer, mentor, or salesperson to build momentum. Can you schedule a private class or a commitment that you’ll feel bad about canceling? Use guilt to your advantage. Tomorrow becomes never. No matter how small the task, take the first step now!

What a MOTHER means to me; Multitask personality who Overwork to Offer Opportunities to everyone with Tender heartedness Holy Spirit filled, Healthy and Holistic teacher and trainer who Encourages people to take a risk in for them to be Reliable and Respected by humanity.

A MOTHER is a Mentor, who Over looks all your faults, a Trainer/Teacher, who Haven't ceased in praying for you, an Endless counselor, she Revere because she Reliable.

They always talk about Cobb playing dirty, trying to spike guys and all. Cobb never tried to spike anybody. The base line belongs to the runner. If the infielders get in the way, that’s their lookout. Infielders are supposed to watch out and take care of themselves. In those days, if they got in the way and got nicked they’d never say anything. They’d just take a chew of tobacco out of their mouth, slap it on the spike wound, wrap a handkerchief around it, and go right on playing. Never thought any more about it. We had a trainer, but all he ever did was give you a rubdown with something we called “Go Fast.” He’d take a jar of Vaseline and a bottle of Tabasco sauce—you know how hot that is—mix them together, and rub you down with that. Boy, it made you feel like you were on fire! That would really start you sweating. Now they have medical doctors and whirlpool baths and who knows what else.

Hitting your puppy does nothing to help potty-train her, but what it will do is make her afraid of you. Bailey doesn’t know where she’s supposed to potty at this age, so it’s up to you to help her learn. Believe it or not, accidents in the house are people problems, not puppy problems.” “Told you,” Allison said under her breath, looking down at her hands. “Huh. So, no smacks?” Morgan shook her head vigorously. “No smacks, ever, for any reason.” Jared frowned. “Everybody’s a snowflake these days, I guess.” He leaned over in front of his puppy on the exam table. “Want to talk about your feelings, Bailey? Will that keep you from shitting in the house?” Allison laughed nervously. “Jared, stop.” “I know some excellent puppy trainers I can refer you to,” Morgan said, looking at Allison. “They can help you with potty-training.” She glanced at Jared. “Manners too.

A new day has dawned. New Secondary Skills are unlocked: Strider’s Focus: You have grown closer to Nature and learned the basics of this skill without a trainer. Somatic Battle-Weaving: This skill has increased through extensive use without the need to allocate skill points to it. Equilibrium: This skill allows you to keep your balance and avoid effects that cause dizziness or disorientation. Suffer through more such effects to increase it. Blades: You have increased your knowledge of which techniques to use in which situations. He had little time to bask in the glory of his skill increases, as the true prize of level four awaited him: Focus Unlocked. At level 4, you may select a Focus for one of your Attributes. This Focus increases your effective score in that Attribute whenever the relevant trait is tested. For instance, Prowess(Strength) allows you better results when lifting heavy objects, but you receive no bonus for feats of agility (such as dodging attacks)

Gibson paused. Turned to her. Gave her another look, up and down. “When elephant trainers catch a baby elephant in the wild, they tie it to a tree. That baby elephant fights and thrashes to break free, but it’s not strong enough. Within a couple of days, it gives up. So even as the elephant gets bigger, it doesn’t believe it can break the rope. And then you get a full-grown elephant tied to a tree with a piece of rope it could snap with a simple swing of its leg. It’s called learned helplessness. Everything here is built on people who don’t think the rope will break. Which means the most dangerous thing in the world for my business model is someone who recognizes how fragile the rope really is.

pair of virtually new ASICS cross-trainers. It was remarkable what you could find in a Goodwill store these days.

The astronaut was the three-year-old chimpanzee called Ham. (Dittmer was Ham’s trainer.) Ham was more than just the first space capsule landing mishap, of course. He was the first American to ride a capsule into space and come back down alive. As such, he put a bit of a tarnish on the Mercury astronauts’ considerable shine. Ham’s much-publicized flight made it clear to all: The astronaut doesn’t fly the capsule; the capsule flies the astronaut. Along with fellow astrochimp Enos, who orbited Earth three months before John Glenn, Ham was the embodiment of a debate that persists to this day: Are astronauts necessary?

Some trainers advocate 2 minute swing sessions, claiming that the 120 seconds of continuous exercise is better for the cardiovascular system as it keeps the heart rate up longer in the training zone. A big advantage of 2 minute swing sessions is that you only need six daily sessions to get your 12 minutes.

Days into the 18-week program, Judge was excelling. He had a strong work ethic, could perform tasks necessary for crowd control and building searches, and navigated wet floors and stairwells with ease. But when it came to apprehending people acting the parts of criminals in arrest scenarios, “He wouldn't let the person go, Franks remembers with a smile. “And when I would try to take him off the person, he would then turn and bite me.” It happened five or six times, according to Franks, who made several trips to the emergency room and even received 10 stitches across his nose. But one of the ace trainers at the school told him, “If you can stick with it, I promise you will get a great; dog.” He and Judge worked things out. And he got a great dog.

►What is the main demographic of your gym’s members and/or clients? What kinds of people come here? ►Are you trying to reach out to a new demographic? If so, what is that demographic? ►How do sales fit into my role as a trainer? (For example, are you expected to sell a certain number of training hours to clients? Does the gym expect you to “work the floor” a certain number of hours each day or week?)

In the early days of my work as what was then termed a diversity trainer, I was taken aback by how angry and defensive so many white people became at the suggestion that they were connected to racism in any way.

Reading books is like having a personal trainer for your brain, but without the sweat stains! It's the intellectual equivalent of a spa day, where you indulge in imagination, flex your mental muscles, and emerge feeling refreshed and rejuvenated. So, ditch the treadmill and grab a book – it's the workout your brain craves!

dragged me to NikeTown to get his free trainers, he told me that he was flying to Australia the next day to teach

4.02 You Have It or You Don’t A King was watching a great magician perform his act. The crowd were enthralled and so was the King. At the end the audience roared with approval. And the King said: “What a gift this man has. A God-given talent.” But a Wise Counsellor said to the King, “My Lord, genius is made, not born. This magician’s skill is the result of discipline and practice. These talents have been learned and honed over time with determination and discipline.” The King was troubled by this message. The Counsellor’s challenge had spoiled his pleasure in the magician’s arts. “Limited and spiteful swine. How dare you criticise true genius. As I said, you either have it or you don’t. And you most certainly don’t.” The King turned to his bodyguard and said, “Throw this man into the deepest dungeon. And,” he added for the Counsellor’s benefit, “so you won’t be lonely you can have two of your kind to keep you company. You shall have two piglets as cellmates.” From the very first day of his imprisonment, the Wise Counsellor practised running up the steps of his cell to the prison door carrying in each hand a piglet. As the days turned into weeks, and the weeks into months, the piglets steadily grew into sturdy wild boars. And with every day of practice the Wise Counsellor increased his power and strength. One day the King remembered the Wise Counsellor and was curious to see how imprisonment had humbled him. He had the Wise Counsellor summoned. When the prisoner appeared, a man of powerful physique, carrying a wild boar on each arm, the King exclaimed, “What a gift this man has. A God-given talent.” The Wise Counsellor replied, “My Lord, genius is made, not born. My skill is the result of discipline and practice. These talents have been learned and honed over time with determination and discipline.

LIMITATIONS: Don’t Believe in the Impossible A man was on vacation in Africa. One day, he watched an old African  man tying a giant elephant to a small wooden stake. The other side of the rope was tied to the front leg of the elephant.  To his great surprise, he noticed that the giant elephant waited patiently and did not attempt to move or run away, even though he was big enough to pull out the stake at  any moment. Later that day, he asked an elephant trainer how such a big elephant would not make an attempt to break free. The trainer explained, “When the elephants are very young, we use the same size rope to tie them to a small wooden stake. At their age, this stake is enough to hold them. As they grow up and get stronger, they never try to escape, as they continue to believe that that little stake will still hold them. The man was stunned. These would not try to break free because they believed it was impossible.

Bears?” Epaphroditus wrinkled his nose. “Everyone knows Prometheus was tormented by vultures. Every day they tore out his entrails, and every night he was miraculously healed, so that the ordeal was endlessly repeated.” Martial laughed. “The trainer who can induce vultures to attack on command will be able to name any price! I suspect we’ll see a lot of bears today.

As Katherine Viner puts it: Feminism is used for everything these days, except the fight for true equality – to sell trainers, to justify body mutilations, to make women make porn, to help men get off rape charges, to ensure women feel they have self-respect because they use a self-esteem-enhancing brand of shampoo. No wonder it’s being used as a reason for bombing women and children too.12

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One day you might want to train for other owners, maybe even for Delamere. You’ve got the right base and you’ve the instincts.” “Get my trainer’s licence, you mean? Has a woman done that?” “Maybe not. But there aren’t any rules against it.” “I could try…. ” I let the words trail away.

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While I was doing my fellowship in child and adolescent psychiatry, my family and I lived in Hawaii. When my son was seven years old, I took him to a marine life educational and entertainment park for the day. We went to the killer whale show, the dolphin show, and finally the penguin show. The penguin’s name was Fat Freddie. He did amazing things: He jumped off a twenty-foot diving board; he bowled with his nose; he counted with his flippers; he even jumped through a hoop of fire. I had my arm around my son, enjoying the show, when the trainer asked Freddie to get something. Freddie went and got it, and he brought it right back. I thought, “Whoa, I ask this kid to get something for me, and he wants to have a discussion with me for twenty minutes, and then he doesn’t want to do it!” I knew my son was smarter than this penguin. I went up to the trainer afterward and asked, “How did you get Freddie to do all these really neat things?” The trainer looked at my son, and then she looked at me and said, “Unlike parents, whenever Freddie does anything like what I want him to do, I notice him! I give him a hug, and I give him a fish.” The light went on in my head. Whenever my son did what I wanted him to do, I paid little attention to him, because I was a busy guy, like my own father. However, when he didn’t do what I wanted him to do, I gave him a lot of attention because I didn’t want to raise a bad kid! I was inadvertently teaching him to be a little monster in order to get my attention. Since that day, I have tried hard to notice my son’s good acts and fair attempts (although I don’t toss him a fish, since he doesn’t care for them) and to downplay his mistakes. We’re both better people for it. I collect penguins as a way to remind myself to notice the good things about the people in my life a lot more than the bad things. This has been so helpful for me as well as for many of my patients. It is often necessary to have something that reminds us of this prescription. It’s not natural for most of us to notice what we like about our life or what we like about others, especially if we unconsciously use turmoil to stimulate our prefrontal cortex. Focusing on the negative aspects of others or of your own life makes you more vulnerable to depression and can damage your relationships.

We completed meetings with leaders from over a dozen ministries over a ten-day period. Toward the end of our journey, we asked our Sri Lankan host for his feedback. After about the fourth day, he had become convinced that we were actually there to listen, so his feedback was honest. He said (and I'm paraphrasing): Paul and Christie, you and your leadership training are welcome here in Sri Lanka. If you host your training in a nice Colombo (Sri Lanka's capital) hotel with a nice venue and a buffet lunch, we can get fifty to one hundred pastors and ministry leaders to come. They will come, and you can get some great pictures for your newsletter. Then, after the seminar, they will take your manual home with them and put it on the shelf with [U.S. megachurch pastor's] training manual and [another U.S. megachurch pastor's] training manual and [a well-known U.S. leadership trainer's] training manual, and they will go about their own ministry in their own way.

a T-shirt that said, “I want to walk to the mailbox on the day I die,

Then there were people dying but living. They were living their last days to the fullest, because they know they have to, experiencing and believing they had given it everything they had to give, knowing inside their heart they’d never truly die.

While Diana and her mother started planning guest lists, wardrobe requirements and the other details for the wedding of the year, the media vainly attempted to discover her hiding-place. The one man who did know was the Prince of Wales. As the days passed, Diana pined for her Prince and yet he never telephoned. She excused his silence as due to the pressure of his royal duties. Finally she called him only to find that he was not in his apartment at Buckingham Palace. It was only after she called him that he telephoned her. Soothed by that solitary telephone call, Diana’s ruffled pride was momentarily mollified when she returned to Coleherne Court. There was a knock on the door and a member of the Prince’s staff appeared with a large bouquet of flowers. However there was no note from her future husband and she concluded sadly that it was simply a tactful gesture by his office. These concerns were forgotten a few days later when Diana rose at dawn and travelled to the Lambourn home of Nick Gaselee, Charles’s trainer, to watch him ride his horse, Allibar. As she and his detective observed the Prince put the horse through its paces on the gallops Diana was seized by another premonition of disaster. She said that Allibar was going to have a heart attack and die. Within seconds of her uttering those words, 11-year-old Allibar reared its head back and collapsed to the ground with a massive coronary. Diana leapt out of the Land Rover and raced to Charles’s side. There was nothing anyone could do. The couple stayed with the horse until a vet officially certified its death and then, to avoid waiting photographers, Diana left the Gaselees in the back of the Land Rover with a coat over her head. It was a miserable moment but there was little time to reflect on the tragedy. The inexorable demands of royal duty took Prince Charles on to wales, leaving Diana to sympathize with his loss by telephone. Soon they would be together forever, the subterfuge and deceit ended. It was nearly time to let the world into their secret. The night before the engagement announcement, which took place on February 24, 1981, she packed a bag, hugged her loyal friends and left Coleherne Court forever. She had an armed Scotland Yard bodyguard for company, Chief Inspector Paul Officer, a philosophical policeman who is fascinated by runes, mysticism and the after-world. As she prepared to say goodbye to her private life, he told her: “I just want you to know that this is the last night of freedom in your life so make the most of it.” Those words stopped her in her tracks. “They felt like a sword through my heart.

me. “Well, I know one thing about my twins. They’re not going to be models. I already tried them out for catalogue work. Within the first ten minutes, Orianthe informed me that she doesn’t like to do boring things and that modelling’s boring. And she’s not going to let her brother do boring things either.” I laughed. The cries of the twins pealed down the hallway as they bounded inside and called Jessie’s name. They must have discovered she was home. “Hey, where’s the pup?” I asked Pria. “Can I see him? Jessie said he’s growing big.” Immediately, Pria rolled her eyes and made a low disparaging sound. “I sent Buster out with the dog walker as soon as I knew Kate was coming over with the kids. He’d knock them flying. Wish I’d never bought him, to tell you the truth. After the break-in, I wanted a watchdog, but I should have paid more attention to the breed. He’s damned strong—even though he’s only nine months old. And he snaps. To tell you the truth, I’m a bit scared of the mutt. I’m having a dog trainer try to rein him in, but if that doesn’t work, he’s gone.” “What a shame,” I said. “Jess told me she’d like to walk the dog sometimes, but that’s not sounding good.” “Nope. The only thing I got right about him is his name. Because Buster has busted everything from doors to shoes.” She shook her head, a sorry smile on her face. The sound of the three children playing became too much. Tommy had once run through this house, too. I stayed for a while longer then made an excuse to leave.     29.                 PHOEBE   Tuesday night   STORM CLOUDS PUSHED INTO THE SKY, making the day darken a good hour before the incoming night. The heavy atmosphere pressed down on me. I opened the window of my bedroom upstairs at Nan’s house, letting the chill air stream in. I could only just catch a glimpse of the water from here. An enormous cruise liner dominated the harbour, staining the water red and blue with its lights. Maybe my small step in seeing Pria and Kate earlier had helped my frame of mind, but I didn’t feel it yet. I was back at square one. I began pacing the room, feeling unhinged. Things were all so in between. Dr Moran hadn’t succeeded in jogging my memory about the letters. She’d said she didn’t think it was possible to do all that I’d done in sleepwalking sessions and so the memory should still be in my mind somewhere. True sleepwalkers rarely remembered their dreams. Not remembering any of it was the most disturbing thing of all. It wasn’t the first time I’d forgotten things. With the binge drinking and the trauma of losing Tommy, there were gaps in my memory. But not a fucking chasm. And forgetting the writing of three notes and delivering them was a fucking chasm. Nan called me for dinner, and we ate the pumpkin soup together. I’d tried watching one of her sitcoms with her after that, but I gave up halfway through. I headed back upstairs. Surprisingly, I was tired enough to sleep. I crawled into bed and let myself drift off. I woke just before four thirty in the morning. The temperature had plummeted—I guessed it was below ten degrees. I’d been dreaming. The dream had been of the last day that Sass, Luke, Pria, Kate,

hasn’t been missing long. If she’s upset, she’ll go someplace where she feels safe.” “But she might not be thinking clearly,” Adelia protested, her panic returning. “She’s only thirteen, Gabe. I’m afraid I’ve been forgetting that myself. I should have been paying more attention. Instead, I was so worried about my younger kids, I missed all the signs that Selena was in real trouble. I was just grateful that she was no longer rebelling against the world.” In front of the gym, she bolted from the car practically before it could come to a stop. Inside, she scanned the room until her gaze landed on her brother. He regarded her with alarm, which grew visibly when Gabe came in right on her heels. Misreading the situation, Elliott stepped between them. “Is this guy bothering you, Adelia?” She held up a hand. “No, it’s nothing like that. Selena’s missing. Gabe is helping me look for her. I thought maybe she’d come here to see you.” Elliott shook his head. “I haven’t seen her. Let me check with Karen. She’s not working today. She’s at the house with the baby.” Adelia felt herself starting to shake as her brother made the call to his wife. Then she felt Gabe’s steadying hand on her shoulder. He didn’t say a word, just kept his hand there until the moment passed. Elliott listened intently to whatever Karen was saying, his expression brightening. “Thanks, querida. Adelia will be there in a few minutes.” Smiling, he turned to her. “Selena’s at my house playing with the baby. Karen didn’t think to call anyone because Selena told her she only had a half day at school and swore you knew where she was.” Adelia finally let out the breath she felt like she’d been holding for hours. “Of course Karen believed her,” she said wryly. “Selena’s very convincing when she wants to be.” “Want me to drive you over there?” Elliott offered. “I can get one of the other trainers to take my next client.” “I can take her,” Gabe said. He looked at her. “Unless you’d prefer to have your brother go with you.” Adelia hesitated, then shook her head. “If you don’t mind making the drive, that would be great,” she told him. “Elliott, there’s no reason for you to miss an appointment. I can handle this.” Elliott looked worried but eventually nodded. “You’ll be there when I get home? I want to have a talk with my niece about skipping school and worrying you.” She smiled. “Believe me, she’ll get more than enough talking from me tonight. You can save your lecture for another day.” Elliott nodded with unmistakable reluctance. “Whatever you think, but I will have a word with her. You can be sure of that.” “Not a doubt in my mind,” she said, then turned to Gabe. “Let’s go. That

An athletic trainer must put in 1,460 days of training to get a license in Michigan. An emergency medical technician needs only 26.

We have to be well fed, the gringo tells us, so we can defend the country. In exchange for these pleasures, we cannot let these people down. One must be ready to defend the country against its enemies even at the expense of our own brothers. And, though it's unnecessary to say so, even at the expense of our mother. This might seem like an exaggeration, but the Western world is in danger and we know that the worst danger to the Western world is what they call 'the people.' The trainer shouts, 'Who is our worst enemy?' And we shout, 'The people!' And so on and so on, 'Who is the worst enemy of democracy?' And we all respond, 'The people!' Louder, he says. And we shout with all our might, 'The people, the people, the people." I'm telling you this in the strictest confidence, of course. They call us the Special Forces.

Some part of me still can’t quite believe I sleep here, wear £400 suede trainers, drive a James Bond car – a birthday present from Francesca. That I wake up every morning in this place, like some latter-day Lord of the Manor. I’m such a fucking fraud.

If we keep abusing ourselves, God is not going to just keep us happy and healthy. We need to start cooperating with God. When I get up in the morning and I know I have to exercise again, I heard my flesh say a couple of weeks ago in the gym, you know your flesh will talk to you, and I was starting to work out with my trainer and I heard my flesh say: Do I have to do this for the rest of my life? So I answered it back: Yes, you are. See you don’t have to let your flesh push you around, you can talk back to it because the enemy works through your flesh. If you don’t do what you need to do to take care of yourself, then you are basically killing your own self. If you will just start with some simple basic things... How many of you do not drink enough water, how many of you do not get enough sleep, how many of you eat too much sugar, how many of you feel bad most of the time? I am just saying God has a work to do through you, and he wants you to feel good, he wants you to have energy, he wants you to have enthusiasm, and he wants you to be zealous for life. He wants you to love your life. God doesn’t want you to just get up every day and drag yourself around trying to make it through the day.

Hard training is the solemn duty of trainers and leaders every day.

Afraid to move and give away his nervousness, Zubair was in no hurry. Once most of the other passengers were gone, he retrieved his computer bag and made his way down the narrow stairs to the main body of the plane. He half expected to see a group of men in suits waiting for him, but thankfully there were none. He’d been warned that the Americans had gotten much better at intercepting people who were trying to illegally enter their country. Two female flight attendants with whorish makeup and skirts that were far too short stood by the door. They thanked him for flying Qantas. Despite what his trainers had told him, Zubair ignored the women, refusing to look them in the eye. Fortunately for him his diminutive stature made him seem shy rather than hostile. Zubair was just five and a half feet tall, and weighed a svelte 142 pounds. With his mustache shaved he easily passed for someone five to ten years younger than his twenty-nine years. He stepped into the Jetway, joining the stampede for baggage claim and customs and sandwiched between the business-class and economy customers. The stress of the situation and the heat of the enclosed Jetway triggered the scientist’s sweat glands, sending them into overdrive. Within seconds salty perspiration dampened every inch of his skin. Zubair felt trapped, as if he was on a conveyor belt headed toward his own execution. There was no turning back. Passengers continued to pour off the plane, pushing forward, moving through the confined tunnel toward U.S. Customs agents who would ask probing questions. Zubair suddenly wished he had taken the sedative that they had given him to calm his nerves. He had thrown the pills away at the Sydney airport. Allah would never approve of him taking a mood-altering drug.

Trap feminism says that Black girls who have ever rocked bamboo earrings, dookie braids, Baby Phat, lace fronts, or those who have worked as hoes, scammers, call-center reps, at day cares, in retail, and those who sell waist trainers and mink lashes on Instagram are all worth the same dignity and respect we give Michelle Obama and Beyoncé.

Comfortable?’ Rachel looks insulted. ‘Yinka, I want to look sexy on my wedding day. Do you think Kim K is comfortable when she wears those waist trainers?

During the team’s flight back home to New York, Scott—who played ten scoreless minutes and was shooting 30 percent and averaging 2.9 points through his first fifteen games—sought to lighten the mood, cracking jokes on the plane. In a way, this was who Scott had always been: a lighthearted person who often looked for ways to laugh in overly tense situations. By contrast, that was not who Van Gundy was. The coach, often miserable in normal circumstances, was far more miserable after losses. Following home defeats, those who traversed the Garden’s hallways knew they might hear Van Gundy shouting, tipping over his desk, or punching a wall in his office. And whenever the Knicks played on the road—win or lose—Van Gundy usually had limited patience for outbursts on the team plane. “We were on a flight coming back from a preseason [win], and I got in trouble for yelling, ‘Yes! Let’s go Mets!’ after they clinched a spot in the World Series [in 2000],” says Hamdan, the club’s assistant trainer. “The next day, he calls me into his office and says I need to have more respect for the sanctity of winning and losing. And I told him: ‘Jeff, the sanctity of winning and losing is why I yelled “Let’s go Mets!” They just made the World Series!’ And he just looks at me and says, ‘Get the fuck outta my office.’ ” Van Gundy let Hamdan slide with a warning. But Scott wouldn’t enjoy that same grace. Seeking to send a message, the coach made a bold, unilateral choice to bypass Grunfeld and cut Scott from the team the morning after the flight.

In fact, of all the things that happened that night and in the weeks and months surrounding it, of all the unimaginably low moments I've endured, the thing I'm most ashamed of is that I sat in a fancy restaurant opposite a man who until recently I thought might one day father my children, while he ended our relationship in a pair of trainers and grass-stained shorts.

Plan your 168-hour master plan. Execute the critical action items in the master action plan with precision. Measure your performance daily. Plan your next day night before. Have a Mentor (our mentor Terry Johal) Follow your trainer (Terry Johal & Harjap Singh) My superhero power (Kuldeep and I identified our strengths) We took ownership. Every moment we have urgency, and we are committed. Most important every 90 days we are changing how we operate our business and are training our team members to do the same. Every new business partner we enroll, receives an Execute 90 book as a welcome present. This ensures that everyone on our team is on the same page.

The griffins could have become deities of their own if they’d held more ambition. I met this one before, you know. Long before you were ever born. He was a rabid creature in those days, one of the fiercest. I also remember you being a bit unmanageable when we met in the kingdom.” He laughed as he recalled. “Your trainers wanted nothing to do with you and your disorderly temper. But it seems you have settled and, in the process, trained this beast to be no better than a common pet. We’ll have to change that.

In gundog heelwork, you won't score points for any trotting or fanciness. In fact, People would probably laugh! Meanwhile, gundogs — especially retrievers — must maintain heel position not for minutes, but for hours. Often all day. Gundog heelwork is comparatively low energy. (Because we want the dog to conserve energy for hunting and retrieving.) And the concept of bursting-with-energy heelwork would be a bit risky to most gundog trainers: It hints at a lack of It hints at a lack of steadiness — a heinous crime. Instead, gundog trainers would rather see a lot of self-restraint at heel.

If you spend your day at a desk, the best investment you could make to improve your running is not a new pair of trainers or a fancy new watch, it’s a standing desk.

I did not know that the institute was providing dolphin trainers to a highly classified Navy research project until I was approached one day about training dolphins to kill enemy divers in Vietnam. Turns out the Vietcong were sending swimmers into Cam Ranh Bay at night to place explosives on American supply ships. The bay was full of floating debris that made it hard to pick out the swimmers from other sonar targets. The idea was that the dolphins could detect the divers and let their trainers know. The trainers would attach a spear with a gas canister on the dolphin’s nose. The creature would swim back and shove the spear into the diver’s chest, inflating his dead body so it floated. It didn’t feel right to put the animals in that position, so I politely declined to get involved.

Rich people were just like me except they had a lot more money, wore fancier clothes, couldn't get good staff, and shouldn't have bought little Amanda that third horse because she could only stable two horses at her private school. Imagine. Where was all that tuition money going? Rich people also had a place in the Hamptons, a place in Italy, a place in Florida, and thank God "Jim" finally got a private jet. First class is so congested. Shudder. Like me, they found there were simply just enough hours in the day. Unlike me, it was because their days were spent with personal trainers, stylists, therapists, and Reiki practitioners, and their nights were spent at galas, balls, banquets, charity events, operas, symphonies, and fundraisers. Then there was the shopping. Honestly. Jim/Richard/David/John just couldn't understand that it was impossible to wear the same dress twice. Everyone was run ragged. Exhausted. What about me time? Who wanted to fly up to New York to spend a day at the spa? Jim's treat. Me! Me!

For a long time after she lost her daughter, opening a box of brand-new trainers was the only thing that brought her joy. A therapist would have a field day but, being one herself, she knows better than to ever talk to anyone about her bad habits.

He imagined a reality show host selling Los Angeles to a live audience: “Are you a surfer dude hitting the waves? You’ll fit right in. How about a hipster starting a gluten-free cookie brand or a new church? Of course. And is there a place for a young family raising small children? You bet. How about a retired couple wanting to play bingo all day? Indeed. High-powered executives? Yes! Lawyers, doctors, agents, and managers? Best place to thrive. Gym buffs, starlets, chefs, yoga teachers, students, writers, healers, misfits, trainers, nurses? Right this way, please. Are you into cosplay, improv, porn, Roller Derby, voyeurism, cemetery movie screenings, food truck drag racing, AA, relapse, rehab, open mic, plastic surgery, wine tastings, biker meetups, karaoke, clubbing, S and M, or escape rooms? Come on over!” Every race, religion, nationality, gender, sexual orientation, and food preference was well represented within Los Angeles County, and this is what Oscar loved most about his city;

My reasons for exercising that morning accord totally with this book’s mantra that we never evolved to exercise—that is, do optional physical activity for the sake of health and fitness. I participated because I felt I had to and it was supposed to be fun. For generation after generation, our ancestors young and old woke up each morning thankful to be alive and with no choice but to spend several hours walking, digging, and doing other physical activities to survive to the next day. Sometimes they also played or danced for enjoyment and social reasons. Otherwise, they generally steered clear of nonessential physical activities that divert energy from the only thing evolution really cares about: reproduction. The resulting paradox is that our bodies never evolved to function optimally without lifelong physical activity but our minds never evolved to get us moving unless it is necessary, pleasurable, or otherwise rewarding. Plunk us down in a postindustrial world, and we struggle to replace physical activity with exercise—an optional and often disagreeable behavior. Despite being badgered to exercise by doctors, trainers, gym teachers, and others, we often avoid it. According to a 2018 survey by the U.S. government, almost all Americans know that exercise promotes health and think they should exercise, yet 50 percent of adults and 73 percent of high school students report they don’t meet minimal levels of physical activity, and 70 percent of adults report they never exercise in their leisure time.1

Treat Your Manager as a Coach Given what we’ve discussed about the role of managers, your own boss should be one of your best sources of learning. But this might not naturally be the case. Maybe he doesn’t see the day-to-day of your work, or he’s busy putting out other fires, or he simply isn’t as proactive about helping to guide your path as you’d like. Regardless, the person most invested in your career isn’t him; it’s you. Your own growth is in your hands, so if you feel you aren’t learning from your manager, ask yourself what you can do to get the relationship that you want. One of the biggest barriers I’ve found is that people shy away from asking their managers for help. I know that feeling well; for years, I held the mental model that my boss—like my teachers and professors of the past—was someone in a position of authority who took note of what I did and passed judgment on it. As such, how I interacted with my manager could be summarized in one neat statement: Don’t mess it up. I considered it a failure if my manager had to get involved in something I was responsible for. It felt to me like the equivalent of a blinking neon sign that read, Warning: employee not competent enough to take care of task on her own. But we know by now that a manager’s job is to help her team get better results. When you do better, by extension, she does better. Hence, your manager is someone who is on your side, who wants you to succeed, and who is usually willing to invest her time and energy into helping you. The key is to treat your manager as a coach, not as a judge. Can you imagine a star athlete trying to hide his weaknesses from his coach? Would you tell a personal trainer, “Oh, I’m pretty fit, I’ve got it under control,” when she asks you how she can help you achieve a better workout? Of course not. That is not how a coaching relationship works. Instead, engage your manager for feedback. Ask, “What skills do you think I should work on in order to have more impact?” Share your personal goals and enlist his help: “I want to learn to become a better presenter, so I’d be grateful if you kept an eye out for opportunities where I can get in front of others.” Tell him your hard problems so he can help you work through them: “I’m making a hiring call between two candidates with different strengths. Can I walk you through my thinking and get your advice?” When I started to see 1:1s with my manager as an opportunity for focused learning, I got so much more out of it. Even when I’m not grappling with a problem, asking open-ended questions like, “How do you decide which meetings to attend?” or “How do you approach selling a candidate?” takes advantage of my manager’s know-how and teaches me something new.

As inspirational speaker and trainer, Alexander Den Heijer says: “You often feel tired, not because you've done too much, but because you've done too little of what sparks a light in you.

The first step is all about trust. Without this essential element in your relationship with your dog, you cannot be an effective trainer.

The Big Show was over. The public had been satisfied. The programme had been rather heavy, the actors not too bad, and the lions had eaten the trainer. It would be discussed for a day or two more round the family table. And even when it was all forgotten—the band, the fireworks, the resplendent uniforms—there would still remain on the village green the holes of the tent pegs and a circle of sawdust. The rain and the shortness of man’s memory would soon wipe out even those.

Two men have died trying to do this. Outside Magazine declared the Race Across America the toughest endurance event there is, bar none. Cyclists cover three thousand miles in less than twelve days, riding from San Diego to Atlantic City. Some might think Oh, that’s like the Tour de France. They would be wrong. The Tour has stages. Breaks. The Race Across America (RAAM) does not stop. Every minute riders take to sleep, to rest, to do anything other than pedal, is another minute their competitors can use to defeat them. Riders average three hours of sleep per night—reluctantly. Four days into the race and the top riders must debate when to rest. With the competition tightly clustered (within an hour of each other), it is a decision that weighs heavily on them, knowing they will be passed and need to regain their position. And as the race goes on they will grow weaker. There is no respite. The exhaustion, pain, and sleep deprivation only compound as they work their way across the entire United States. But in 2009 this does not affect the man in the number-one spot. He is literally half a day ahead of number two. Jure Robič seems unbeatable. He has won the RAAM five times, more than any other competitor ever, often crossing the finish line in under nine days. In 2004 he bested the number-two rider by eleven hours. Can you imagine watching an event during which after the winner claims victory you need to wait half a day in order to see the runner-up finish? It’s only natural to wonder what made Robič so dominant and successful in such a grueling event. Was he genetically gifted? No. When tested, he seemed physically typical for a top ultra-endurance athlete. Did he have the best trainer? Nope. His friend Uroč Velepec described Robič as “Completely uncoachable.” In a piece for the New York Times, Dan Coyle revealed the edge Robič had over his competition that rendered him the greatest rider ever in the Race Across America: His insanity.

Then you gain the ability to predict what it will do next. This is the sixth sense of the practised animal trainer. Eventually you don’t see the hawk’s body language at all. You seem to feel what it feels. Notice what it notices. The hawk’s apprehension becomes your own. You are exercising what the poet Keats called your chameleon quality, the ability to ‘tolerate a loss of self and a loss of rationality by trusting in the capacity to recreate oneself in another character or another environment’. Such a feat of imaginative recreation has always come easily to me. Too easily. It’s part of being a watcher, forgetting who you are and putting yourself in the thing you are watching. That is why the girl who was me when I was small loved watching birds. She made herself disappear, and then in the birds she watched, took flight. It was happening now. I had put myself in the hawk’s wild mind to tame her, and as the days passed in the darkened room my humanity was burning away.

The only time Liam ever wears trainers is when he goes to the gym at work early in the morning before he starts his day.

Come on inside, and take the chair across from the big television screen on the wall. Are you sitting across from the TV now?” “Yes.” “Use the remote to turn it on. We’re going to watch the Wade Trainer militia program. Three days ago. That’s the day that somebody caught you sneaking around the compound. You won’t actually be there, but you can see everything that’s happening. Just like it happened before. But you’ll be at the beach house. Nothing you see can hurt you.” He grunted. “There’s no threat to you. Do you understand?” “Yes.” “Do you see yourself in the picture?” “Yes.” “What are you doing?” “Peeing.” She made a low sound. “I don’t need to know about that. Skip to breakfast.

One morning, the moon still high in the sky, Peri watched from her window a female student -- wearing earphones, her cheeks flushed -- running through the quad. She herself had tried it a few times back in Istanbul, despite the obstacles the city peppered along her trail. Here it was a privilege, of sorts, not to have to worry about broken pavements, potholes in the roads, sexual harassment, cars that did not slow down -- even at pedestrian crossings. The same day, she bought herself a pair of trainers.

The crescent kick is one of the most difficult kicks to master in Tae Kwon Do, but when executed properly, it is one of the most dangerous.  Detective Sergeant Jamie Johansson had been practising it for nearly six years, and despite being only five-foot-six, she could comfortably slam her heel into the ear of someone that was over six feet. And now she had it down to a science. She knew she couldn’t do enough damage with a punch to put someone down if she had to, but a well-executed crescent kick would do the job. Especially from her lightweight trail boots. Her partner made fun of her for wearing them — said that detectives shouldn’t be wearing hiking boots, especially not in the city, but they were tough and she was as fast in them as she was in her trainers. Which she thought made them a lot more suited to tracking down scumbags than Roper’s black leather Chelsea boots.  He disagreed. She didn’t really care.  Smoking thirty a day meant that he wasn’t going to be doing much running anyway. ‘Come on,’ Cake said, jerking the pad. ‘Again. Like you mean it.’ She flicked her head, throwing sweat onto the matt, wound up, lifted her leg, snapped her knee back, and then lashed out. Her shin smashed into the training pad with a dull thwap and she sank into her knees, panting.  Cake clapped them together and grinned with wide, crooked teeth. ‘Good job,’ he said. ‘You’re really getting some power into those, now. But make sure to ice that foot, yeah?’ She caught her breath quickly and stood up, nodding, strands of ash-blonde hair sticking to her forehead, the thick plait running between her lithe shoulders coming loose. ‘Sure,’ she said, measuring her trainer. Cake was six-two and twice her weight. He was Windrush, in his fifties, and ran a mixed martial arts gym just near Duckett’s Green. He was a retired boxer turned trainer that scored his nickname after winning a fight in the late nineties on his birthday. When the commentator asked what he was going to do to celebrate, he said that he was going to eat a birthday cake. Everyone thought that was funny, and it stuck. He had a pretty bad concussion at the time, which probably contributed to the answer. But there was no getting away from it now.  He pulled the pads off his forearms and rubbed his eyes. ‘Coffee?’ he asked, looking over at the clock on the wall. It was just before seven.  He yawned and stretched, cracking his spine. The gym wouldn’t open until midday to the public, but he lived upstairs in a tiny studio, and he and Jamie had an arrangement. It kept him fit and active, and she could train one-on-one. Just how she liked it. She paid her dues of course, slid him extra on top of the monthly for his time. But he said that

I’ve tested half of them. And of the number I’ve tested I have disqualified one pit bull because of aggressive tendencies. They have done extremely well. They have a good temperament. They are very good with children.” It can even be argued that the same traits that make the pit bull so aggressive toward other dogs are what make it so nice to humans. “There are a lot of pit bulls these days who are licensed therapy dogs,” the writer Vicki Hearne points out. “Their stability and resoluteness make them excellent for work with people who might not like a more bouncy, flibbertigibbet sort of dog. When pit bulls set out to provide comfort, they are as resolute as they are when they fight, but what they are resolute about is being gentle. And, because they are fearless, they can be gentle with anybody.” Then which are the pit bulls that get into trouble? “The ones that the legislation is geared toward have aggressive tendencies that are either bred in by the breeder, trained in by the trainer, or reinforced in by the owner,” Herkstroeter says. A mean pit bull is a dog that has been turned mean, by selective breeding, by being cross-bred with a bigger, human-aggressive breed like German shepherds or Rottweilers, or by being conditioned in such a way that it begins to express hostility to human beings. A pit bull is dangerous to people, then, not to the extent that it expresses its essential pit bull-ness but to the extent that it deviates from it. A pit-bull ban is a generalization about a generalization about a trait that is not, in fact, general. That’s a category problem. 4.

How are you doing, Claire?” Dr. Wu asks, and the question startles me. I thought that he’d be the one person who wouldn’t force me to answer that. But when I look into his eyes, I don’t see pity. I see understanding. Recognition. Dr. Wu was there when it all started with Dr. Hammond. He was there that night everything went wrong. He must have lost colleagues. This place has taken from him, too. But he has stayed. And suddenly, all I can do is ask why. I blurt it out in a rush, and he looks at me for a moment, quietly, with a patience he’s never shown before. “The island takes, yes. But it gives, too. That is nature, Claire. That is life.” “So you just…deal?” I ask. His mouth twitches into a smile. “You move forward. Step by step. Some days it is hard. But the more days you put behind you, the easier it gets. The more you learn about what it is to have a calling. To do work that is more than just you or your colleagues.” “And it’s worth it? The loss? The consequences?” “There’s always risk in working with predators,” Dr. Wu says. “Not only dinosaurs. Think of the big cats that have attacked trainers. They are always only so tame. But part of this island operates like a wildlife refuge. And certain dangers come with that. We take precautions. We have protocols and weaponry and drills. But sometimes mistakes happen. That is what it means to be human.

The trainers at Uberversity, where new employees underwent a three-day initiation, began schooling everyone on this scenario: a rival company is launching a carpooling service in four weeks. It’s impossible for Uber to beat them to market with a reliable carpool service of its own. What should the company do? The correct answer at Uberversity—and what Uber actually did when it learned about Lyft Line—was “Rig up a makeshift solution that we pretend is totally ready to go so we can beat the competitor to market.” (Andreessen Horowitz, the venture capital firm where I work, invested in Lyft and I am on its board, so I was keenly aware of the dynamic between the companies—and I am decidedly biased.) Those, including the company’s legal team, who proposed taking the time to come up with a workable product, one far better than Uber Pool 1.0, were told “That’s not the Uber way.” The underlying message was clear: if the choice is integrity or winning, at Uber we do whatever we have to do to win. This competitiveness issue also came up when Uber began to challenge Didi Chuxing, the Chinese market leader in ride-sharing. To counter Uber, Didi employed very aggressive techniques including hacking Uber’s app to send it fake riders. The Chinese law on the tactic wasn’t entirely clear. The Chinese branch of Uber countered by hacking Didi right back. Uber then brought those techniques home to the United States by hacking Lyft with a program known as Hell, which inserted fake riders into Lyft’s system while simultaneously funneling Uber the information it needed to recruit Lyft drivers. Did Kalanick instruct his subordinates to employ these measures, which were at best anticompetitive and at worst arguably illegal? It’s difficult to say, but the point is that he didn’t have to—he had already programmed the culture that engendered those measures.

He padded his training with substances to improve his abilities, though he was hardly the only one. Strychnine stimulated muscle activity. Nitroglycerine improved his breathing, though it risked hallucinations and exhaustion. Ether deadened his pains, even while he rode, one hand removed from the handlebars, a handkerchief lifted to his face. It was tolerated by everyone—pharmaceutical companies advertised in l’Auto, and the drugs were freely given out by team trainers. Henri rubbed chloroform against his gums and dropped liquid cocaine into the corners of his eyes. He avoided alcohol due to its lingering effects the next day, but in that year’s Tour, it was unclear what the state of drinking water would be in cities closer to the front.

Another perk of Thoughtfully Fit is that you don’t have to go to a gym or hire a trainer to get started. As you already know, life will hand you plenty of opportunities to practice! Whether it’s a disgruntled customer service worker, a challenging colleague, or a saucy teenager, every day we encounter opportunities to become more aware of our thoughts and behaviors. My challenge to you is to embrace this training ground. Find opportunities to engage your core, notice your thoughts, and make different choices. Be brave enough to override your defaults, quiet your trash talk, and challenge the stories you’re telling yourself. If you practice being Thoughtfully Fit, you’ll be prepared for whatever problems life throws your way. And while life won’t get easier—you’ll still have frustrating neighbors, annoying colleagues, bad news, and unwelcome adversity—it will feel easier because you prepared and trained.