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There are a multiplicity of studies (large and small) being performed by individuals to large institutions at any given time… but NOT all studies are created equal.

Studies performed by whom? Did they have an agenda or a preference to the outcome? Were they deeply experienced in the scientific method? Did they intentionally find the results they were looking for? 

How large or long was the study? How many subjects were directly involved? How long were the subjects followed or observed?

How well was the experiment constructed? Did the people administering the experiment control for all the possible variables that could influence their experiment and the results? Was the design of the study even capable of finding an accurate answer to the question being asked?

Was it a “double blind” study, where those performing the study, as well those involved directly within the study, kept unaware of the critical aspects of the experiment?

Well done studies are expensive, time consuming and laborious, but most studies are done cheaply, too briefly and with poor design! Furthermore, biased studies are worthless studies and they’re all too common in this capitalistic society.

Well done studies are very important to the lives we lead and they influence every aspect of it as well. From the construction of the car you drive, to the medical procedures you had performed last year, to the products you consume off the shelf… but consider the source of the study before you blindly accept its dogma or cynically reject its findings.

Quiet: The Power of Introverts in a World That Can’t Stop Talking

Book Description:

At least one-third of the people we know are introverts. They are the ones who prefer listening to speaking, reading to partying; who innovate and create but dislike self-promotion; who favor working on their own over brainstorming in teams. Although they are often labeled “quiet,” it is to introverts that we owe many of the great contributions to society–from van Gogh’s sunflowers to the invention of the personal computer.

Passionately argued, impressively researched, and filled with indelible stories of real people, Quiet shows how dramatically we undervalue introverts, and how much we lose in doing so. Taking the reader on a journey from Dale Carnegie’s birthplace to Harvard Business School, from a Tony Robbins seminar to an evangelical megachurch, Susan Cain charts the rise of the Extrovert Ideal in the twentieth century and explores its far-reaching effects. She talks to Asian-American students who feel alienated from the brash, backslapping atmosphere of American schools. She questions the dominant values of American business culture, where forced collaboration can stand in the way of innovation, and where the leadership potential of introverts is often overlooked. And she draws on cutting-edge research in psychology and neuroscience to reveal the surprising differences between extroverts and introverts.

Perhaps most inspiring, she introduces us to successful introverts–from a witty, high-octane public speaker who recharges in solitude after his talks, to a record-breaking salesman who quietly taps into the power of questions. Finally, she offers invaluable advice on everything from how to better negotiate differences in introvert-extrovert relationships to how to empower an introverted child to when it makes sense to be a “pretend extrovert.”

This extraordinary book has the power to permanently change how we see introverts and, equally important, how introverts see themselves.

http://www.amazon.com/Quiet-Power-Introverts-World-Talking/dp/0307352145/ref=sr_1_1?s=books&ie=UTF8&qid=1328996315&sr=1-1#_

It requires above average mental effort to exercise consistent will-power, self-control and good judgement… exhaust yourself mentally (and/or physically) and you will find yourself making poor decisions.

Have ANY 2 of the following 4 risk factors in your mid 40’s and you increase your risk of heart disease by 42% (the story from NBC Nightly News is linked below).

1. Smoking 

2. Hypertension (High Blood Pressure)

3. Hyperlipidemia (High Cholesterol)

4. Diabetes 

http://www.bing.com/videos/watch/video/early-treatment-boosts-heart-health/6eyyrf3?q=Virus&rel=MSN&cpkey=37e2c401-2449-48f4-8615-25849c660738%7CVirus%7CMSN%7C%7C

Personal trainers, among many other professionals, frequently believe they need to command the floor with fast talking and artificial charisma. I think it’s best to remember that we have two ears and one mouth and just like everyone else we should use them proportionately.

Human beings have a tendency to be overconfident… we tend to believe that we know more than we actually do. From the decisions that we make, to the opinions that we hold, we should be careful to consider our tendency to be overconfident in our thoughts and behavior… it frequently bites us all in the ass. Confusing luck, with “being good” or “being skilled” is another form of overconfidence as well.

Book Description:

http://www.amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374275637/ref=sr_1_1?s=books&ie=UTF8&qid=1327078042&sr=1-1

Action, with little reflection, has no depth, while reflection, with little action, has no influence.

The majority of us lead lives of too much action… with far too little reflection.

Strike the right balance and you’ll find success.

Life has no single ubiquitous meaning; in other words, life has no primary goal that’s built into each and everyone of us, as human beings. However, it’s absolutely essential, that each one of us, carefully defines what gives our specific life meaning. If we’re to live a life worth living… we certainly must define that for ourselves.

The best personal trainers aren’t necessarily those that make the most money, keep the highest public profile or possess the greatest physical appeal; rather, the best personal trainers are those most responsible for improving the overall quality of your life.

Personal discipline is something we choose to pursue… it doesn’t just happen to us. If we control our impulses, our basic desires and instincts, as well as our emotions, not because we have to… but because we want to, being disciplined becomes quite enjoyable.

We should differentiate ourselves from others (in a positive manner of course) by being physically strong and mentally wise; neither characteristic comes without lifelong pursuit and daily dedication. On the other hand, integration and sharing with others, is one of the finest things in our lives, and is just as important as the characteristic of differentiation. The combination of these two powerful qualities – differentiation and integration – is a whole worth achieving.

“Every action done in company, ought to be with some sign of respect to those that are present.” George Washington

I believe in the wisdom and correctness of this quote regardless of its origination… and I keep this precept in mind, even when others have no idea what good civility should look like.

It should be the very definition of civilization…

Currently Reading: The Highly Sensitive Person

http://www.amazon.com/Highly-Sensitive-Person-Elaine-Ph-D/dp/0553062182/ref=sr_1_1?s=books&ie=UTF8&qid=1325862783&sr=1-1

Are you a highly sensitive person?

Do you have a keen imagination and vivid dreams?  Is time alone each day as essential to you as food and water?  Are you “too shy” or “too sensitive” according to others?  Do noise and confusion quickly overwhelm you?  If your answers are yes, you may be a Highly Sensitive Person (HSP).

Most of us feel overstimulated every once in a while, but for the Highly Sensitive Person, it’s a way of life.  In this groundbreaking book, Dr. Elaine Aron, a psychotherapist, workshop leader and highly sensitive person herself, shows you how to identify this trait in yourself and make the most of it in everyday situations.  Drawing on her many years of research and hundreds of interviews, she shows how you can better understand yourself and your trait to create a fuller, richer life.

Are you an HSP? Are you easily overwhelmed by stimuli? Affected by other people’s moods? Easily startled? Do you need to withdraw during busy times to a private, quiet place? Do you get nervous or shaky if someone is observing you or competing with you? HSP, shorthand for “highly sensitive person,” describes 15 to 20 percent of the population. Being sensitive is a normal trait–nothing defective about it. But you may not realize that, because society rewards the outgoing personality and treats shyness and sensitivity as something to be overcome. According to author Elaine Aron (herself an HSP), sensitive people have the unusual ability to sense subtleties, spot or avoid errors, concentrate deeply, and delve deeply. This book helps HSPs to understand themselves and their sensitive trait and its impact on personal history, career, relationships, and inner life. The book offers advice for typical problems. For example, you learn strategies for coping with overarousal, overcoming social discomfort, being in love relationships, managing job challenges, and much more. The author covers a lot of material clearly, in an approachable style, using case studies, self-tests, and exercises to bring the information home. The book is essential for you if you are an HSP–you’ll learn a lot about yourself. It’s also useful for people in a relationship with an HSP. –Joan Price

Disrespectful, pompous, aggressive, rude or insensitive behavior… is frequently nothing more than a failed personal interpretation of what it means to be confident and strong.

Obesity is the biggest health threat we face as human beings… it increases the risk factors for the majority of cancers from head to toe (there are well over 100 different types of cancer) and it’s a bigger risk factor than smoking cigarettes; even being slightly overweight carries tremendous health risks. Maintaining a healthy body composition for our age group is the best way to avoid the risk factors associated with this condition. 

ACSM Recommended Body Composition (body fat %) for Men and Women:

Men 10%-18%

Women 18%-25%

Follow The American College of Sports Medicine (ACSM) link below for more detailed body composition and health guidelines:

http://tpm.scgov.net/ssDocuments/1140/Wellness%20program/H%20&%20F%20Screening/All%20screening%20results.pdf

We cannot control many of the events in our lives, but we can control how we react to these events. For instance, we certainly don’t choose to be stuck in heavy traffic, but we certainly choose how we react when we find ourselves stuck in heavy traffic. The choice is ours to make… a positive, satisfied, relaxed reality; or a negative, dissatisfied, agitated reality. Our personal reaction, to any event, becomes our reality.

Whatever our current circumstances, involuntary suffering will most likely touch all of our lives. How we live with it, when it’s experienced and how we help others who are experiencing it… will certainly reflect on how we’ve lived our lives.

The majority of us, if not all human beings, have a need to expand… but keep in mind that expansion can and does come in many forms, both positive and negative.

Whether this need is met through earning more money and higher promotions, buying and collecting more things, earning more awards and accolades or simply continuing to earn a higher and higher education – we all seek self-expansion.

It’s best to direct this need for self-expansion in a positive manner; to expand our personal base of specific knowledge, and then to apply this knowledge, would be a positive example… to expand our personal possessions, at the expense of our savings account and personal security, would be a negative example.

Productive and meaningful self-expansion is important to our personal success and our level of contentment as well… this powerful influence should be directed thoughtfully and not misused.

Whenever some of our wants and needs are finally met, whether permanently or temporarily, we immediately begin wanting and needing something else. This chronic dissatisfaction with the way things are in our lives has certainly led to unbelievable human achievements, but more frequently than not, it has simply led to perpetual discontent. Sometimes it’s simply best to appreciate, and care for, what we already have…

Those with a lower tolerance for stimulation (up to 50% of us) would be wise to choose a job that reflects this predisposition.

Within this aforementioned 50% – there’s another 20% – who find themselves “highly sensitive” and do not thrive at all even under moderate stimulation!

This is an important personal quality that should not be ignored.

To find meaning and enjoyment in our lives, it’s important to understand and listen to ourselves… to “know they self” is an important concept worthy of your time.

Glib conversations with others, wrought with thoughtless topics and superficial responses, do very little for us intellectually in the long run. Although superficial conversations are necessary at times, relying upon this method of communication can leave us out of touch and stymied in our personal growth. Learn to explore your thoughts and share personal ideas that you’ve spent much time with, while being willing to do the same for someone else.

The strategy of avoiding bad news is certainly one way to remain positive, but it’s also another way to become a part of that same bad news – ignorance isn’t bliss. For the majority of us, it’s better to stay aware and fully engaged in current events as a form of “real-world” education and then to apply for ourselves what we’ve learned in order to stay safe, appreciative and thankful.

Our society does not hold “Self-Control” in high esteem… we simply let emotions and instincts (impulses) rule our day. We busy ourselves with the latest distraction and we seek the next short-lived stimulation, only to return to our minds of discontent. If we’re to take a course of action that’s truly independent, that will lead to enduring satisfaction in our lives, we must practice self-control. When we practice self control we make better decisions and experience fewer mistakes, now that’s certainly worth the effort. 

Talent Is Overrated: What Really Separates World-Class Performers from Everybody Else?

Book Description:

What determines the quality of our lives (in regards to a positive or negative experience) is learning to effectively control the thoughts and emotions associated with any circumstance. Thoughts can create emotions and emotions can create thoughts… meaning either variable can be controlled in a positive and constructive manner or a negative and destructive manner. The choice is ours…

Our capacity to change and improve is remarkable as human beings… at any age and at any present ability we can markedly strengthen the weakest of individual characteristics. Growth and development only require four essential things: (1) Self-awareness of our present limitations (2) Motivation to improve them once acknowledged (3) Insight and instruction to advance from our current status (4) Deliberate on-going practice and application of that newfound insight and instruction. Any personal shortcoming can be elevated to a personal strength with deliberate practice and motivation.

The StrengthLab coffee mug is here!

Currently Reading: Emotional Intelligence 2.0

http://www.amazon.com/Emotional-Intelligence-2-0-Travis-Bradberry/dp/0974320625/ref=sr_1_1?s=books&ie=UTF8&qid=1323972294&sr=1-1

One important aspect of “Self-Awareness” is understanding what works for us… and what doesn’t work for us.

For instance, willingly exposing ourselves to a situation (or personality) that we know brings out the worst in our emotions, is a good example of poor self-awareness.

We can either learn to control the negative emotions associated with the aforementioned experience and follow through with it, as a result of this new found control, or simply make the definitive decision to side step the experience altogether in order to remain emotionally stable and intact.

Understanding our strengths and weaknesses is an integral portion of being self-aware.

Of course your current weaknesses don’t have to remain weaknesses, but you have to be able to acknowledge them before you can improve them.

When one of the big three negative impulses (Anger/Irritability, Depression/Sadness or Fear/Anxiety) rears its ugly head… simply consider the initial automatic impulse in your mind, without physical reaction, and then allow your thoughts to guide the emotion to it’s proper responsible conclusion. Emotional skillfulness doesn’t come without self-awareness (being honest with how you are feeling and why) and plenty of practice in directing the powerful emotions we are all subject to daily.

Control your emotions, control your thoughts… and you control your life.

Book Description:

Everyone knows that high IQ is no guarantee of success, happiness, or virtue, but until the discoveries of modern brain researchers, theorists could only guess why. Daniel Goleman’s fascinating report from the frontiers of psychology and neuroscience offers us startling new insight into our “two minds” — the rational and the emotional — and how they together shape our destiny. Beginning deep in the brain, Emotional Intelligence shows us the exact mechanism of an “emotional hijack,” when passion overcomes reason. Through vivid examples, Goleman then delineates the crucial skills of emotional intelligence, and shows how they determine our success in relationships and work, and even our physical well-being. What emerges is a crucial new way to talk about being smart. The final chapters reveal the possibilities — and limits — of “emotional literary,” as it is taught by both parents and educators. The book concludes with a compelling vision of what true emotional intelligence means for us both as individuals and as a society.

http://www.amazon.com/Emotional-Intelligence-Daniel-Goleman/dp/1408806169/ref=sr_1_1?s=books&ie=UTF8&qid=1323529750&sr=1-1

An old Japanese tale:

A belligerent Samurai once challenged a Zen master to explain the concept of heaven and hell.  But the monk replied with scorn, “You’re nothing but a lout – I can’t waste my time with the likes of you!”  His very honor attacked, the Samurai flew into a rage and, pulling his sword from his scabbard, yelled, “I could kill you for you impertinence!”

“That,” the monk calmly replied, “is hell.” 

Startled at seeing the truth in what the master pointed out about the fury that had him in his grip, the Samurai calmed down, sheathed his sword, and bowed, thanking the monk for the insight. 

“And that,” said the monk, “is heaven.”

The message:

Control your thoughts and emotions and you control your life.

This company sells a lot of healthy, great tasting, breakfast products; all with great ingredients to boot! Check many of their products out at Trader Joe’s. I’ve been enjoying their “Flax Plus Raisin Bran” this week! If you like Raisin Bran you’ll love this cereal! http://www.naturespath.com/

The deepest and richest development of a human being has very little to do with specialized knowledge, the type of knowledge that schools generally focus on and careers require of their employees, and more to do with critical thinking skills, good judgement and the ability to think independently of others. These personal tools and assets don’t come naturally, so don’t deceive yourself… they must be learned, practiced and utilized daily.

Critical Thinking: Tools for Taking Charge of Your Professional and Personal Life

Book Desrciption: Critical Thinking is about becoming a better thinker in every aspect of your life: in your career and as a consumer, citizen, friend, employee, boss and parent. Discover the core skills of effective thinking; then analyze your own thought processes, identify weaknesses and overcome them.

http://www.amazon.com/Critical-Thinking-Taking-Professional-Personal/dp/0130647608/ref=sr_1_1?ie=UTF8&qid=1322662548&sr=8-1

Intelligence is NOT proven by the school you attend or the exams you pass; the neighborhood in which you reside or the clothes and car that you drive; the profession you choose or the amount of money you make pursuing it. Rather, intelligence is best exemplified, and most clearly illustrated, in your day to day behavior.

Intelligence is something you do… it’s dynamic and ever changing – keep pursuing it.

FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.

The major storyline traces the personal journeys of Dr. T. Colin Campbell, a nutritional biochemist from Cornell University, and Dr. Caldwell Esselstyn, a former top surgeon at the world renowned Cleveland Clinic.  Inspired by remarkable discoveries they made, these men conducted several groundbreaking studies. Their separate research led them to the same startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented – and in many cases reversed – by adopting a whole foods, plant-based diet.

The idea of food as medicine is put to the test.  Cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole foods plant-based diet as the primary approach to treat their ailments – while the challenges and triumphs of their journeys are revealed.

The film features leading experts on health and tackles the issue of diet and disease in a way that will have people talking for years.

http://www.forksoverknives.com/

There’s a distinct difference between showing good judgement and simply being judgemental of others. Good judgement guides intelligent behavior… being judgemental is placing judgement where none is needed. We should be careful with this distinction.

Our thinking frequently leads to contradictory ends.

We may state that we’re honest… but then steal small items from the office.

We may say that we want to lose weight… but follow no consistent strategy in doing so.

We may think that we’re friendly… but wait for others to initiate friendliness first.

We may want to be seen as intelligent… but often behave in ways that are considered thoughtless.

Make sure that what you think and believe is followed by actions that reflect your thinking to avoid contradictory ends.

Whether it’s weightloss, increased performance or wisdom… we have to apply ourselves to the objective everyday if we wish to improve. By applying ourselves to the daily tasks, associated with a choosen goal, we make the small improvements necessary to become better at it tomorrow.

Losing interest in life frequently rests upon a belief that we know it all – that we’re a finished product. The growth minded know better and remain interested in life because there’s so much left to be interested in. Keep Growing!

Mindset: The New Psychology of Success

“A leading expert in motivation and personality psychology, Carol Dweck has discovered in more than twenty years of research that our mindset is not a minor personality quirk: it creates our whole mental world. It explains how we become optimistic or pessimistic. It shapes our goals, our attitude toward work and relationships, and how we raise our kids, ultimately predicting whether or not we will fulfill our potential. Dweck has found that everyone has one of two basic mindsets.

If you have the fixed mindset, you believe that your talents and abilities are set in stone–either you have them or you don’t. You must prove yourself over and over, trying to look smart and talented at all costs. This is the path of stagnation. If you have a growth mindset, however, you know that talents can be developed and that great abilities are built over time. This is the path of opportunity–and success.”

http://www.amazon.com/Mindset-Psychology-Success-Carol-Dweck/dp/1400062756

I find it more interesting and rewarding to have dominion over my own thoughts and behavior than trying to control others who haven’t even attempted to do the same thing; dominion over others is shallow… dominion over oneself runs deep.

It’s one thing to work hard, through dedication and persistence, year after year, and get what you want out out life… that’s quite a challenge indeed. But to realize that you have it, once it’s achieved, and then to enjoy it as well, that’s probably the bigger challenge and it’s seldom reached.

Worrying about all the mistakes and failures of yesterday, coupled with all the responsibilities and hurdles of tomorrow, can be mentally exhausting… filling our minds and bodies with stress and anxiety. Maybe, we should just worry about doing our best today, on the tasks at hand, and let the past and future remain where they are.

You can catch bitterness, pessimism, cold-heartedness and failure just as easily as you can catch patience, optimism, kindness and success. Good health and bad health, you can catch that too. In other words, be careful who you spend time with… and where you spend it.

There’s tremendous value in making a clear and definite decision; even small decisions should not be left unresolved for long. Matters that need deciding, but remain undecided, create low-levels of anxiety, soon leading to greater levels of anxiety and potentially disorders and disease in time. Make a conclusive decision with the information that you have available to you, when the decision is required, and change course only if new information makes the original course of action implausible. To be wrong on occassion is to be expected… but avoiding the maddening effect of matters unresolved, going round and round in your head, is worth the occasional imperfection.

The following excerpt was taken from “I can Turn Myself into a Shouting Optimist” written by Roger Babson.

It was true when he wrote it… and it’s still true now.

“The more I read, the more sharply I realize that the world has always been tottering on the brink.  The pages of history fairly shriek with tragic tales of war, famine, poverty, pestilence and man’s inhumanity to man.  After reading history for an hour, I realize that bad as conditions are now, they are infinitely better than they use to be.  This enables me to see and face my present troubles in their proper perspective, as well as to realize that the world as a whole is constantly growing better.”

Thought it would be useful to revisit an old self-help classic by Dale Carnegie “How to Stop Worrying and Start Living.”

This book was first written circa 1944 and it’s still extremely relevant today…

With Dale Carnegie’s timeless advice in hand, more than six million people have learned how to eliminate debilitating fear and worry from their lives and to embrace a worry-free future. In this classic work, How to Stop Worrying and Start Living, Carnegie offers a set of practical formulas that you can put to work today. It is a book packed with lessons that will last a lifetime and make that lifetime happier!

http://www.amazon.com/How-Stop-Worrying-Start-Living/dp/0671035975/ref=sr_1_1?ie=UTF8&qid=1321330122&sr=8-1