Taking Notes

Your body is perfect the way it is, but we have concepts of beautiful & ugly. Just concepts, but we believe them. Image of perfection imposes expectations.
If I can accept my own body I can accept everyone. Being shy means you reject yourself. shy = fear
You are what you believe you are.
look at everything with eyes of love.
Healing: the truth, forgiveness, and self-love. "Now you have the tools in your hands to heal yourself. The question is: what are you going to do with them?" (180).
Be wise
stop trying to change people / impose your point of view

★ "Surrender all those ideas about being what you are not, & become what you really are."

awakening: emotional wounds gone → boundaries disappear, start to see everything as it is, not according to belief system. You're aware it's a dream. No need to judge because we were drunk too (only sober person at a party example).

2/12/16

Steve Jordan

Start taking notes...

don't grow up too fast

added 10 years later"Because it looks like your sucking a d*ck" loldon't use straws at bar

priorities at college

social life will come naturally, don't try too hard.

grades in freshman yr most important to set the tone

added 9/17/26 · 10 years later This must have been from my first call with Steve

Steve standing beside a white Porsche in a black and white photograph. — IMG_7026Steve's porsche. I saved this on my phone Jan 16, 2016

2/18/16

New smoothies

-Kale banana

-banana, sugar, water

-Blueberry banana peanut butter yogurt

-spinach banana carrot

-

2/23/16

http://theodysseyonline.com/villanova/knew-semester-senior/322205

p. 3

Working out

Workouts should be fast & intenseWatch:

John Hinds, monkey bar gym
Paul Chek
Strong first
Natural training center

★ workout for function, stimulate hormones, and increase testosterone.

don't need to be sore to grow a muscle
don't workout sore
2 sets of 10 pushups to aid in bringing more oxygen & nutrients to chest

Bicep curls

don't supinate too early. Turn + curl at same time
Shift grip to edge
eccentric control
Do them together
bring up to nose height

muscle gain mistakes

Don't overtrain
Undertraining. If it feels like you're lifting a house on the last rep, that's where you need to be.
★ undernourishing. Naturally, nutrient dense foods have less calories

ABS

cut crap out of diet
eat more often, eat more
whole grain, slow-cooked oats
hold dumbbell at side, lift leg, hold

Be consistentsupplements

creatine monohydrateCreatine ✓ 5 grams (use teaspoon)

more absorbableKre-alkalyn — next

Joint recovery

high grade omega 3's

AthleanX.com

Provide nutrition before bed to fuel sleep, where 90% of muscle repair occurs

Biceps

Short head for width, long head for peak

narrow grip, close to body for bigger peaks
No forearms, have wrists slightly extended
Fully supinate wrists
tone can be increased by a level of stretch in a muscle. Do hanging leg raises

Harris-Benedict equation

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in yrs) + 5

Daily kilocalories needed = BMR × 1.725

BMR = 1664.745

1664.745 × 1.725 = 2,871.7

3/24/16

added 10 years laterI have enjoyed a nearly 3 decade long loving relationship with statistics.LA Fitness basketball Stats

Game	Points	Rebounds	Assists	Turnovers	Field goals	3 point Field goals	FG%	3Pt%	Steals
3/24, 5 on 5 to 21	16	4	2	0	8/14	0/5	—	—	1
↓	10	1	1	1	4/7	2/4	—	—	1
4/1, 4 on 4 to 16	0	2	3	0	0/2	0/2	—	—	1
4/1, 5 on 5 to 16	6	2	1	0	2/4	2/3	—	—	1
4/7, 5 on 5 to 16	2	2	5	1	1/3	0/2	—	—	0
4/7, 5 on 5 to 16	8	1	4	2	3/5	2/4	—	—	1
Totals	7.0	2.0	2.7	.7	3/5.83	1/3.3	51.4%	30%	.8

1 game = 15 min (approx.)

Fpg: 11.8

Fpg (per 36): 28.3

Per 36 min	16.8	4.8	6.5	1.7	7.2/14	2.4/7.9	51.4%	30%	1.9
4/28, 5 on 5 to 12	9	1	0	1	3/3	3/3	—	—	1
↓	2	1	1	2	1/3	0/1	—	—	0
5/27 at FGCU, 4 on 4 to 15	8	2	0	1	3/7	2/2	—	—	1
6/11, 4 on 4 to 16	5	2	1	1	2/6	1/3	—	—	0
6/27, 5 on 5 to 12	4	0	0	0	2/4	0/1	—	—	1
6/27, 5 on 5 to 12	2	0	1	4	1/5	0/2	—	—	2
Totals	6.0	1.5	1.6	1.1	2.5/5.25	1/2.67	47.6%	37.5%	.8
Per 36 min	14.4	3.6	3.84	2.6	6/12.6	2.4/6.4	—	—	1.9

La fitness basketball stats

3/24/16 5 on 5 to 21

8/14 fg, 0/5 3pt, 16 pts, 4 rebs, 2 ast, 0 to

4/7 fg, 2/4 3pt, 10 pts, , 1 reb, 1 ast, 1 to

1/3 fg, 0/2 3pt, 2 pts, 2 reb, 5 ast, 1 to

3/5 fg, 2/4 3pt, 8 pts, 1 reb, 4 ast, 2 to

3/26/16

Good carbs

Low glycemic index is better (0-100)

Black beans (buy in bags)

Lentils

Sweet potatoes (must be boiled)

Brown rice

Whole grain bread (check label, 100% whole grain on front, whole wheat flour should be only flour used on back)

Whole grain pasta

Real oatmeal

Quinoa

Check out true gains for food

4/10/16

Awaken the giant within

Chapter 1

maximize my potential

How to create lasting change: 1) Raise your standards, 2) Change your limiting beliefs. 3) Change your strategy

Knowing is not enough, taking action is the difference.

Chapter 2

★ Decisions are at the source of both problems & incredible joys and opportunities.

I am Jordan Paris. I'm all about health, pride, fitness, and being passionate about everything. I am going to be one of the most successful people in the World. I know I'm different, I know I can do it. Nothing will stop me from achieving my destiny. I will not be denied.

hold myself to a Higher standard.
decision making gets better with practice.
information is power when acted upon
★ 3 decisions that control your destiny: 1. what to focus on. 2. what things mean to you 3. what to do.
I'm small. That means challenge to me. I work my ass off in the gym to get bigger. I want to be a personal trainer to make the quality of life for others in my position better.

"The Niagara Syndrome" - don't go with the flow & get caught up in current events, fears, & challenges.

most challenges in life could've been avoided by better decisions upstream.
"I learned that if you want to make it bad enough, no matter how bad it is, you can make it." — Gale Sayers

★ I will no longer tolerate .

Mastery takes as long as you want it to take.
There are no failures, just results. Learn.
Know what you want, take massive action, notice what works, and change approach until you get what you want.
Decide to commit yourself to long-term results, rather than short-term fixes
Always think long-term
Just know that your decisions, not conditions, determine your destiny.
all books & seminars are useless unless you decide to use it.

Jordan in his navy and gold Spring-Ford number 29 football uniform. — IMG_6102football senior portrait

Chapter 3

★ For most, the fear of loss is much greater than the desire of gain. Example: Approaching a girl. You know it would benefit you but in that moment you associate more pain than to doing what's necessary than missing the opportunity.

If massive pain is linked to any behavior, we will avoid indulging it at all costs.
Direct your own associations to pain & pleasure. Don't live like an animal. What you link pain and pleasure to will shape your destiny.
link pain to eating shit so that we no longer desire it. Link pleasure to foods that nourish us.
We can condition our minds, beliefs & emotions to link pain or pleasure to whatever we choose.

By changing what we link pain & pleasure to, we can instantly change our behaviors.
Advertisers understand sensations that we link to their product. Anchor new feelings to an idea.
★ Take control of your life in a moment. Link pain/pleasure to certain things. Link pain to behaviors we want to stop at such a high level of emotional intensity that we won't even consider those behaviors anymore. Think of something you would never do & link those same feelings to behaviors you want to avoid. You'll never do them again. Then link pleasure to the new behavior you desire for yourself. Through repetition & emotional intensity, you can condition these behaviors within yourself until they are automatic.
★ Procrastination — You believe taking action in this moment would be more painful than putting it off... until you feel the pressure, then the opposite is true.
★★ The problem is that most base decisions on what to do on what's going to create pain/pleasure in the short term, rather than long-term. Break through the wall of short-term pain in order to have long-term pleasure.
Make decision to overcome pain. You can always decide to override pain in the moment. Then follow up by conditioning yourself.
live in the present. Respond to things that are real, not fears.

Awaken the Giant within — Page 71

Keep using this!!Make some changes now

Exercise: Choose four actions you have been putting off and examine the pain and pleasure you associate with each one.

For each action:

Name the action.
Why haven’t you taken it, and what pain do you associate with taking it?
What immediate pleasure do you get from continuing the current pattern?
What will it cost you if you don’t change now?
What pleasure will you gain by taking action now?

Chapter 4

events do not shape our lives. our beliefs as to what they mean, do. its how we interpret them.
To change behaviors, change beliefs that hold you back.
★ Beliefs actually affect our physical bodies. Our beliefs have the ability to make us sick or healthy in a moment.
Beliefs can either give us the resolve to take action, or weaken & destroy our drive.
★ how to turn an tabletop without legsidea to a table with legsbelief: use some references to support the idea. These are the legs that make your table sturdy. Your idea feels certain & is now a belief.

Strongest legs (references) are ones with a lot of emotion attached to it.
With enough emotional intensity & repetition, our nervous systems experience something as real, even if it hasn't occurred yet.
create references where no references exist to achieve the impossible.
Great leaders are rarely "realistic". They are accurate.
optimists eventually end up mastering the skill. Pessimists fail.
Picturing yourself succeeding; faith references. This leads the optimists to persist until they succeed. The past ≠ The future
Achievers rarely see a problem as permanent.
An achiever never sees one problem as pervasive, or controlling their life.
don't take problems personally. Just modify approach.
If we associate enough pain to anything, we'll change
★ Someone with a conviction is so passionate about their belief that they're willing to risk rejection or make a fool of themselves for the sake of their conviction.
To create a conviction, 1) start with a belief. 2) reinforce with references. 3) find something that triggers emotional intensity ("what will it cost me if I don't?"). 4) take action.
Social proof limits your life. It makes it like everybody else's.
How do you know what beliefs to adopt? Find someone who is producing the results you want in life. Model your life after people who are already succeeding.

Business: quality always costs less.

To succeed & be happy, we must constantly improve, grow & expand.
CANI — Constant and Never-ending Improvement
level of success is a direct causation of commitment to CANI
CANI in business, relationships, spiritual connection, health, finances

constant commitment backed by action

Ask yourself 3 questions every night: 1) What have I learned? 2) What did I contribute or improve? 3) what did I enjoy?

Stop! brainstorm all the beliefs you have, both those that empower you & disempower you.

Exercise: List the beliefs you hold, including those that empower you and those that limit you.

These empowering beliefs need to be strengthened & turned into a conviction.
Question the disempowering beliefs (pg. 102) to weaken them. write down replacements for limiting beliefs. Then strengthen.

Exercise: Replace limiting beliefs with empowering alternatives, then identify reasons and evidence that strengthen the new beliefs.

ask yourself"What would I have to believe in order to succeed here?"

Society may predict, but only I will determine my destiny

Chapter 5

Anything can be changed in a matter of minutes
once we effect a change, we should reinforce it immediately. Then we must condition our nervous system to succeed not just once, but consistently.
You have to believe you can change NOW to create change quickly.
Must believe we are responsible for our own change to create long-term change.
First we must believe "Something must change!" Next you have believe "I must change it." Third we must believe "I can change it."
Nothing changes until we change the sensations we link to an experience in our nervous system.
we unconsciously develop neuro-associations by allowing ourselves to indulge in emotions or behaviors on a consistent basis.
★ If you just stop indulging in A behavior long enough the neural connection will weaken and Atrophy. The disempowering emotional pattern disappears with it.

★ Courage, unused, diminishes. Commitment, unexercised, wanes. Love, unshared, dissipates.

When you give your brain mixed message, you are going to get mixed results.
in the next chapter, take action & follow through with each of the steps you're about to learn so that you not only read the chapter, but Produce changes as the result of reading it

Chapter 6

Decide what you really want & what's preventing you from having it now.
Get leverage: Associate pain to not changing & pleasure to experience of changing now. Create a sense of urgency. 20% of change is knowing how. 80% is knowing why you need to. Knowing you've failed to live up to your own standards is the ultimate pain/leverage. If you want to help somebody, you won't get leverage by pointing out that their wrong, but rather by asking them questions to realize it themselves. It's external pressure VS. internal pressure.

Most people associate more pain to making a change than to not changing. Make the idea of changing ~~attractive~~ pleasurable

interrupt the limiting pattern. break the pattern the moment it occurs. scramble the sensations we link to memories.
create a new, empowering alternative.
condition the new pattern until its consistent. Your brain can't tell a difference between something imagined & something experienced. reward yourself immediately. Link pleasure to change. reinforce it.

Any pattern reinforced becomes a conditioned response. If not reinforced, dissipates.
★ Link pleasure to ANY behavior you want someone to repeat.
Schedule reinforcement so change lasts
The minute you, or anyone else you want to reinforce, does something right, create an immediate reward. reinforce it constantly (ex. music).

Test it. (Ecology check, pg. 146)

even a contract6 step of NAC can be used for anything (146–149)

Chapter 7

What it all comes down to is the fact that you want these things because you see them as a means of achieving certain feelings, emotions, or states you desire. Learn how to take control of emotions consciously instead of living in reaction.
★ PhysiologyThe difference between acting badly or brilliantly is not based on your ability, but on the state of your mind in a moment.

behavior not result of ability, but of the state you're in at this moment.

emotion is created by motion. Your Body leads your emotions.
Smile for a minute at the mirror each day (5x), laugh (3x)
★ key to success: create patterns of movement that create confidence, a sense of strength, flexibility, a sense of personal power, and fun.
"Getting old is not a matter of age; it's a lack of movement. And the ultimate lack of movement is death"
★★ live differently. You want to live with a spring in your step, a smile on your face.

Make feeling good your expectation. You're alive; you can feel good for no reason at all.
FocusWhatever we focus on determines how we feel.

Focus on the solution, not problem.

Submodalities (pg. 165). experience of time can be changed by submodalities (166).

Pg 168My submodalities: movie, color, center, middle, bright, lifesize, fast, watch from distance, frame, 3D, loud, fast. visual

I can now motivate myself to do something by changing its imagery to match certain criteria.
Whether you feel confused or on track is a matter of submodalities.

Always focus on the best

★ If you don't control your states, you won't be able to control your behavior. If there are things you need to accomplish but can't get motivated, realize you're not in the appropriate state. You must do Whatever it takes to change states.
★ Intelligence is a factor of state.
"experience is not what happens to a man; it is what a man does with what happens to him."
Must master change of states instantly no matter the environment. do it consistently. condition yourself to feel good no matter where you are.

Success—live your life in a way that causes you to feel tons of pleasure and very little pain.

develop a Plan for Pleasure everyday.

★ All you really want in life is to change how you feel.

whether you feel ecstasy or depression in this moment—it's all up to you.
drugs can be overpowered by the chemicals in your body, by changing your focus & physiology. These chemicals are more powerful than any outside substance.

★ Ways to instantly feel good:

Vividly remembering a wonderful experience
working out
Reading
learning
improving anything I'm currently doing
watch Impractical Jokers
drain some 3's
hitting baseballs
Eating healthy
listening to music
making money
Coming up with new ideas
laughing
Talking to people
doing anything that makes me feel like I am contributing
Being productive
competing
grocery shopping
Preparing for just about anything, even tomorrow's outfit.

Keep adding more

Chapter 8 Questions Are the Answer

Not the events that shape my life that determine how I feel and act, but, rather, it's the way I interpret & evaluate my life experiences.
Thinking is nothing but the process of asking & answering questions.
evaluations are nothing but questions.
★ Successful people ask better questions, and, in turn, they get better answers.
Quality questions = quality life.
Questioning limitations tears down the walls in life
All human progress is preceded by new questions

"Some men see things as they are, and say, 'why?' I dream of things that never were, and say, 'why not?'"

The difference between people is the difference in the questions they ask consistently.
ask and you shall receive. terrible Question = terrible answer.
Your mental computer is ready to serve you, and whatever question you give it, it will surely come up with an answer.
control your focus by asking the right questions

★ "How can I use this?" turns difficulties into driving forces that make ourselves and the world better.

When you ask questions, you come up with references.
Learning to ask empowering questions in a moment of crisis is critical.
Model the habitual questions of people you respect.
★ If you feel sad, there is only one reason: it's because you're deleting all the reasons you could be feeling good, And vice versa. This is because the brain can't focus on too much at once.

questions change what we delete.
★ Questions are the laser of human consciousness. They concentrate our focus and determine what we feel and do. Whatever we look for, we'll find.
Problem = opportunity
questions shape our perception of who we are, what we're capable of, and what we're willing to do to achieve our dreams.
Problem solving questions (pg. 193) (pg. 195)

"What have you learned today?"

"What's great about this?"

"How can I use this?"

At some point, you've got to stop evaluating & start doing.

Chapter 9

Realize now the power that your words command if you simply choose them wisely.
words you habitually choose also affect how you communicate with yourself and therefore what you experience.
People with rich vocabs have a multihued palette of colors with which to paint their experience.
★ instead of "hate", simply "Prefer something else"
by changing the words you consistently use to describe the emotions of your life — You can instantaneously change how you think, feel, and live.
★★★ If you get upset, you lose control. If you lose control the other guy wins.
use "Peeved" instead of "angry" because it's funny.
The label (word) we put on our experience becomes our experience.

what was "a bit challenging" becomes "devastating".
★ If we want to change our lives and shape our destiny, we need to consciously select the words we're going to use, and we need to constantly thrive to expand our level of choice.
words shape our beliefs and impact our actions.
words sway human emotion in yourself & others.
★ If you don't have a way of representing something, you can't experience it. (ex. take "bored" out of vocab)
Get rid of words that disempower you.
The new word needs to cause you to break emotional pattern.

"I hate" to "I prefer"

"Angry" to "disenchanted"

"Pissed off" to "tinkled"

"disappointed" to "underwhelmed"

"Frustrated" to "challenged"

"exhausted" to "a little bit droopy"

"confused" to "curious"

"afraid" to "uncomfortable"

"overwhelmed" to "maximized"

"Pain" to "discomfort"

"stressed" to "busy"

"Mad" to "Peeved" or "annoyed"

Feel "unstoppable" instead of "determined"

Feel spectacular, incredible, killer, brilliant, ecstatic, marvelous

words can produce illnesses; words can kill.
Take control

Chapter 10

we must take charge of our metaphors.
changing one global metaphor can instantly transform the way you look at your entire life.
Be careful not to carry metaphors that are appropriate in one context, like work, into an incompatible context, like home.
"Right now it's winter and you want it to be summer, but god has a different plan." we just have to trust god knows better than we do
Think of life as seasons. If I'm in winter, it's okay because spring is right around the corner. I have another chance.
become a metaphor detective: when you hear someone using a metaphor that places limits, step in, break pattern, offer new one.

Life is... A gift, a movie, ~~A battle~~
relationships Are... A dance, a scene in a movie, a dream, empowering
Must changeStudying is like pulling teeth.

studying is bettering myself, succeeding

Business is A chess match; a game

4.

decide you're going to live with empowering metaphors.

Create a new world of possibility, richness, wonder, and joy. Metaphors change the way you see the world.

Chapter 11

People avoid negative situations to protect themselves in the short term but ultimately keeps you from feeling the love, intimacy, & connection you desire most. Learn to find hidden positive meaning of negative emotions.
If the messages your emotions are trying to give you are ignored, they intensify until you pay attention.
★ don't deny emotions, understand + use them.
Some pride themselves on being worse off than others. It's a self-fulfilling prophecy.
★ Emotions, even those painful in the short term, are truly like an internal compass that points you toward the actions you must take to arrive at your goals.
Your past does not equal your future
★ negative emotions are merely a call to action.
★ Negative emotions = Action Signals
Allowing emotions to take over everything is squandering one of life's most precious resources
You can feel any way you choose at any time
★ You don't need any special reason to feel good — You can just decide to feel good right now simply because you're alive and you want to.
change your approach.
★ 6 steps to emotional mastery

Identify what you're really feeling. lower intensity

Acknowledge & appreciate your emotions, knowing they support you. Cultivate feeling of appreciation for all emotions.
Get curious about the message this emotion is offering you.

it's a pattern interrupt. Master → solve → prevent

Get confident that you can handle the emotion immediately. realize you've successfully handled it before
Be certain you can handle it today and in the future as well. rehearse it.
Get excited! Take action

10 primary emotions most people try to avoid... but I will use to drive myself to action.

Discomfort (boredom, embarrassment, distress)

Solution: follow steps, clarify what you want, change approach

Fear — Solution: review and prep mentally. Figure out actions.
Hurt - expectation not met. 1) solution: realize you haven't lost anything. What you need to lose is false perception.
re-evaluate 3) elegantly and appropriately communicate feeling of loss to person involved

★ 4. Anger - an important standard you hold in life has been broken either by you or someone else. Anger can be changed in a moment. Solution 1) you may have interpreted the situation all wrong. The other person doesn't know. 2) even if a rule of yours was violated, they may not be the "right" rules.

~~3) you're judging too soon. The things you're disappointed about are only temporary. God's delays are not denials.~~

ask empowering questions, interrupt pattern.

Frustration - when we put out effort but don't see rewards. Your brain believes it could be doing better than you currently are.

Solution: 1) frustration = my friend. brainstorm new ways to achieve result. 2) find a role model, someone who has what you want. 3) be fascinated by what you can learn to help you handle the challenge

disappointment - anything that makes you feel sad. You expected more. change goal & take action. Solution: 1) Learn from the situation. 2) set new goal, more inspiring. 3) realize you may be judging too soon. often it's only temporary. God's delays aren't denials. 4) situation isn't over yet. develop patience. develop more effective plan to achieve goal. 5) have positive outlook
Guilt — you've violated one of your highest standards.

Solution: 1) Acknowledge you violated a standard. 2) commit to making sure it never happens again. rehearse it. Utilize guilt, don't wallow in it.

Inadequacy - we have an unfair rule of determining our adequacy. It's telling you that you don't have enough skill Yet for task at hand. You need more info, strategies, tools, confidence. Solution: 1) change way you perceive things. 2) you're not perfect. Just improve constantly 3) find role model in area of inadequacy.
overwhelmed - need to reevaluate what's most important to you in this situation. Solution: 1) decide what the most important thing to focus on is. 2) write down things you need to get done in order of priority. 3) tackle first thing on list. master it. 4) focus on what you can control & realize there must be an empowering meaning to it all.
Loneliness - you need connection with people. Solution: 1) realize you can reach out & connect immediately and end loneliness. 2) ID the kind of connection you need. 3) remind yourself what's great about feeling lonely:

it means I care about people and I love to be with them.

So make it happen. 4) Take action, connect with someone.

★ My mind is a garden. The 10 action signals above are weeds that need to be pulled out. The 10 emotions of power below are what I must plant more of.

respond to people with love to melt negative intensityLove/warmth
Appreciation and gratitude — live with an attitude of gratitude.

★ 3. curiosity — If you want to cure boredom, be curious. Nothing is a chore if you're curious; it's automatic; You want to study.

excitement and passion — Passion turns challenges into opportunity. it moves our lives forward at a fast tempo. we decide to feel it, use your physiology. You can't be filled with passion while slumping over your desk, slurring speech, bad breathing

★ 5. Determination — This is the difference between being stuck and being struck with lightning power of commitment

don't push yourself. Put yourself in state of determination. Make a congruent, committed decision where you've cut off any other possibility.

Flexibility — guarantees success, plant this seed. ability to change approach. In a windstorm, the mighty oak tree cracks, not the one that bends.
confidence — Practice by using consistently.

★ 8. cheerfulness — being cheerful means that you are intelligent b/c you know that if you live life in a state of pleasure — one that's so intense that you transmit a sense of joy to those around you — you can have the impact to meet virtually any challenge that comes your way.

★★★ 9. Vitality — reread page 267 on this for business.

critical emotion to cultivate to handle any emotions that come up in your life

contribution — The secret to living is giving.

don't do it at your own expense though.

Plant the emotions daily.

Assignment 1) Next 2 days, any time you feel a disempowering emotion, follow the 6 steps of emotional mastery. 2) cultivate global beliefs that minimize experience of neg emotions.

★ Whenever you start to feel bad, ask yourself: "what else could this mean?" This helps you take control of emotions
appreciation & excitement for all emotions

b/c they all provide a chance to learn & make life better.

May 2016

4 Main goals (1 year)

Personal development:
Career/business/economic goal: start up personal training business
Contribution: just talk to people, help those in need, connect.

break others' Patterns

Toys goal: Porsche Boxster (5 years)

Make decision to follow through on these goals immediately

rehearse & emotionally enjoy the experience of achieving each goal. See, hear, feel yourself living your dream. This will develop certainty.

A dark blue Porsche Boxster with its roof down in a showroom. — IMG_6282the dark blue porsche boxster that started it all, Sept 21 2015

5/1/16

http://www.buzzfeed.com/michelleregna/thank-you-six-god

http://mobile.brainyquote.com/quotes/topics/topic_funny3.html

5/5/16

5/7/16

$25 for one person, $20 each for 2 people.

Meet every week/every other, then create workout plan until we meet again.

Meal plan

http://renegadefitnessmarketing.com/10-steps-fitness-business-success/

YouTube - talk about program before or after every video

Shirts- need to have a cool logo for this to work

Must list

Social media

Business cards in GNC, dicks, related stores

Programs - portal

App?

Website - steve uses website mentor

Once i rent out my own spot and get equipment, sell facility use as part of personal training

BIG is for people who...

Pictures for site

$25 for first session of the week. $13 if booked again in next 3 days

IMG_6821one of my first ever business ideas, Dec 14, 2015. Laughable!

5/12/16

Chapter 12

★ You possess a lamp that is not limited to 3 wishes.

Giant goals produce giant motivation.
don't make a living, design a life.
goals represent potential
Find a goal big enough to inspire you.
Setting goals is the first step in turning the invisible into the visible. It's the foundation for success.
★ All goal setting must be immediately followed by both the development of a plan and massive & consistent action toward it's fulfillment.

It's hard to see how far you've come sometimes. For each of these categories, give yourself a score (0 to 10). 0 meaning you had nothing in this area, and 10 meaning you were absolutely living your life's desire in this category. Then write a sentence to describe.

Exercise: Rate your life in ten areas as it was five years ago, as it is today, and as you want it to be five years from now, adding a sentence about each score.

eustress is good stress. Be a master of stress.
★ It's not just getting a goal that matters, but the quality of life you experience along the way.
direction your heading is more important than results.
We must trust that our disappointments may truly be opportunities in disguise.
Persistence overshadows talent

Assignment — What would I go for if I knew I could not fail? explore the possibility of life w/o limits.

Exercise: List your personal development goals and give each one a timeline.

Exercise: Choose your most important one-year personal development goal and explain why achieving it matters.

May 2016: Walk on to school baseball team (2)Career/business/economic goals:

Earn 75K (5 yrs)
Earn 100K per year (7 yrs)
Earn 1 million a year (15 yrs)
Earn 2 million a year (20 yrs)
Start up my own business (1 yr)
Save 100K per kid for college (N/A)
Financial independence by 22 (4)
have at least 100K in investment income a year (10)
become a leader in the personal training industry like Steve, or any industry (20 yrs)
work for myself for rest of time (4 yrs)
Known in my profession for my passion (15 yrs)
Net worth: 5 mil or more (20)
retire in 50's (N/A)

1 yearSingle most important career/business/economic goal:

Starting up my personal training business within the next year will be extremely crucial in buying my Porsche soon. It will also be very beneficial to start my business while in college so I can get my feet wet as opposed to starting it after college and having to worry about money. I feel the chances of me succeeding

are higher the sooner I start it. Achieving this will also get me recognized across campus. If I do not achieve this goal then I'm missing out on my Porsche and my chances of working for myself for the rest of my life. This is my passion. I must do it. It will set everything else in motion

Exercise: List your material and adventure goals with timelines, then explain why your most important goal matters.

Exercise: List your contribution goals and timelines, then explain why your most important one-year contribution goal matters.

★ having a powerful enough "why" will provide you with the necessary "how."
condition nervous system in advance to feel the pleasure of meeting your goals. rehearse & emotionally enjoy the experience of achieving each goal. This develops certainty
it's not about achieving goals, it's who we become as you overcome obstacles, that gives you the long-lasting sense of fulfillment.
"What kind of person will I have to become in order to achieve all that I want?"

Exercise: Describe the person you need to become to achieve your goals.

★ Must immediately begin creating momentum.
never leave the site of setting a goal w/o taking some form of positive action toward it's attainment.
evaluate steps you must take.
★ don't outrun your dream. As soon as you are about to achieve a goal, design the next set of goals.
contribution may be the ultimate goal.
remember CANI (constant and never-ending improvement)

Program yourself for success (pg. 306)

"Where there is no vision, the people perish..."
"You have to have something to get you out of bed... The most important thing is to have a point, a direction you're headed."

Chapter 13

The same pattern of thinking that has gotten us to where we are will not get us to where we want to go.

10 day mental challenge — commit to taking full control of all your mental & emotional faculties by deciding right now that you will not indulge in or dwell on any unresourceful thoughts or emotions for 10 consecutive days.

★ we actually think indulging in these unresourceful mental & emotional patterns helps. Instead, must focus on solution.
To do this → change habitual questions & vocabulary.

never spend more than 10% of time on the problem & spend at least 90% on solution. Don't sweat the small stuff... and it's all small stuff.

10 day mental challenge rules:

refuse to dwell on any unresourceful thoughts/feelings.
when you catch yourself beginning to focus on the negative, immediately use the techniques to redirect focus toward better emotional state.
make sure you focus on solutions.
don't beat yourself up.

★ 1 2 minute limit

demand empowering emotions, enriching thoughts, & inspiring ?'s
live by this challenge for full 10 days

results: 1) make you aware. 2) brain will search for empowering alternatives. 3) jolt of confidence. 4) create new habits, standards, & expectations. 5) become addicted to a positive focus for life.

★★ "Miss a meal, but don't miss your reading"
★ All too often, the security of a mediocre present is more comfortable than the adventure of trying to be more in the future... Bad

Chapter 14

Superior evaluations create superior lives!
5 elements of evaluation ↓↓

State. Make decisions in a resourceful state.
questions we ask. Your habitual questions play a huge role in whether you end up asking someone on a date or not.
values.
global beliefs
reference experiences.

I am the source of all my emotions. Nothing & no one can change how I feel except me. If I find myself in reaction to anything, I can change it in a moment.
Take away the cause, and the effect ceases

Chapter 15

All decision making comes down to values clarification.

success 2) Health 3) Love 4) intimacy 5) passion
Adventure 7) power 8) freedom 9) security 10) comfort

the levels of pain we associate with certain emotions will all affect our decisions.
emotions I want to avoid most: 1) depression 2) rejection 3) humiliation 4) failure 5) anger 6) frustration 7) loneliness 8) guilt.
conflicting values. remember, people do more to avoid pain than they will to gain pleasure.
values: success (1), Love (3), happiness (2), health (4), growth (5), fun (7), passion (6)
we can design who we becomeWhat do my values need to be in order to create my ultimate destiny and be the best person I can be? What other values do I need to add? Which values should I eliminate? What are the benefits/cost of having each value at their respective positions? What order do my values need to be in to achieve my ultimate destiny?
★ don't achieve to be happy, happily achieve.
what my values need to be: 1) health/Vitality 2) intelligence 3) cheerfulness 4) happiness 5) gratefulness 6) passion 7) love 8) learning 9) Achieving 10) being the best 11) creativity

contribution

Chapter 16

Rules: beliefs about what had to happen in order for them to feel good about this experience
Nothing has to happen in order for you to feel good.
★ when we structure our lives in a way where happiness is dependent on things we can't control, we will experience pain.
enjoy the event no matter what happens. decide to do it.
life is a variable event
most have created numerous ways to feel bad, and only a few ways to feel good.
★ You could be winning & feel like you're losing b/c the scorecard you're using is unfair.
my ~~values~~ rules must be achievable to meet values
★ set up the game so you can win. easy to feel good, hard to feel bad
our self-esteem is tied to our ability to feel like we're in control of the environment.

My rules: health — anytime I train or eat healthily.

Intelligence — anytime I learn something new, anytime I study or read, or anytime I react positively.

cheerfulness — anytime I react to any situation, good or bad, in a positive light. Anytime I smile.

happiness — anytime I am cheerful, intelligent, or healthy.

gratefulness — anytime I am appreciative of what I already have.

At the base of every upset you've ever had with another person is a rules upset.
rules upset you, not their behavior
★ don't react, respond intelligently
don't expect people to live by your rules if you don't clearly communicate them.
too many rules = bad
must/should rules

Chapter 17

states & which references you use go hand in hand.
imagination can provide sense of certainty.
imagination can create references
learn from past, not live in it
certainty → success... eventually
★ There are no bad experiences
good to remember someone else always has it worse
Someone always has it better than you too. use for drive.
★ be willing to trust there is a reason behind the worst things
loss is imaginary, nothing ever disappears, it just changes form.
★ Pursue ideas you must consciously seek out
we live in a universe with several hundred thousand galaxies but still worry about little things.
Leaders are readers. expand your references & expand your life

★ Pursue experiences you've never had before

5 most powerful experiences that have shaped who you've become as a person:

breakup, it tore me down & I had to build myself back up & find ways to make myself happy without depending on others.
college email from dad, it made me want to get involved. It linked pleasure to being involved.

4)

5)

There is value in all human experience.
in order to really succeed at the highest level, to achieve what I really want for my life, what are some references I need?
remember, it's the moments of our lives that shape us. Do something new & unusual.

references I need:

summer 2016White water rafting day trip
Summer 2016Take multi-day hiking trip w/ Sam
summer 2016hot air balloon
7/23–8/7LA venture
by summer 2017visit senior living center
by summer 2017visit children's hospital
by ~~summer~~ winter 2017NYC venture
by summer 2017run triathlon
Summer 2016No phone for a day

Chapter 18

beliefs you have about people in general will affect how you deal with everyone you meet.
global belief ↑
beliefs about who we are shape what we can & cannot do.

Identity is the beliefs that we use to define our own individuality.

★ What you see yourself as will instantly shape which capabilities you access.
The one thing we all count on to be constant is our identity.
★ as we develop beliefs about who we are, our behavior will change to support the new identity
I'm a health nut.
A shift in identity can cause a shift of your entire master system

we look at what we do to determine who we are.
There is no more potent leverage in shaping human behavior than Identity.
The way you define your ID defines your life.
★ having an ID specifically linked to your age or how you look would definitely set you up for pain because these things change.
Fuse my Identity with the vision I had of who I know I will become. Begin to live as this man now.
"I think, therefore I am"

Who am I? I am good-looking. I am intelligent. I am a student. I am a special athlete. I am motivated. I am warm & friendly. I am a lifelong learner. I am outgoing. I'm optimistic.

Jordan Paris (dictionary definition) — A supremely talented, well-rounded individual who need not depend on others for happiness. He is .

"Social Proof Limits Your life"My ID card

Body fat: 7%

Toned, muscular, tan, good looks, confident

business owner, Porsche owner, millionaire, successful

Happy, friendly, strong, smart,

Loving, Healthy

★ Whatever you call your ID is simply what you've chosen to identify with.
"I'm not that person anymore". You can choose to be someone else.

(pg 428 instructions)

Or like in terms of mannerismsLike S.J. glowing personality

Look sharp. Relaxed. Relaxed breathing. walk with confidence & assurance. Talk clearly, eloquently. good posture

Gracious. Golden. Dreamy. I am a master pick-up artist. fit

Gracious, well-mannered, intelligent, relaxed individual. All the characteristics of that glowing personality in which people gravitate to me. Calm. ALWAYS so cool. cool, calm, collected. Successful.
Spend time with SJ. . Spend time with Matt, uncle Brian. check myself everyday.

★★ 4. The final step is to commit to your new ID by broadcasting it to everyone around you... & yourself.

Use your new label to describe yourself everyday & it will become conditioned in you.

ID's must continually expand
"character flaws" = opportunity for growth
We are not our bodies (death example)

"we are spiritual beings having a human experience"
"what more can/will I be?"
I will consistently act as a person who is already achieving these goals. I will breathe/move this way. I will respond to people this way. I will treat people this way. Become that person... Decide to think, feel, & act as the person I want to be
★ Forget your past. who have you decided you really are now.

Chapter 19

Exercise: List the emotions you feel in an average week, identify what triggers them, and describe ways to respond to the difficult ones.

Chapter 20

health & Fitness are 2 different things
Aerobic/anaerobic → metabolism
health & Fitness must go together
create an aerobic base
★ explosive exercise triggers release of HGH instantly & continuously. (read pg. 448–449)

Chapter 21

6 fundamentals of successful relationship:

If you don't know the values & rules of the people with whom you share a relationship, you should prepare for pain.
the only way a relationship will last is if you see the relationship as a place that you go to give... not take.
eliminate problems before they balloon into destructive patterns . communicate clearly up front.
make your relationships one of the highest priorities in your life.
Focus each day on making it better.
each day, reassociate to what you like about this person you're in a relationship with. reinforce/renew feelings.

Chapter 22

Economic alchemy — take something with little value & convert it to something of significantly greater value.
All wealth begins in the mind
The key to wealth is to be more valuable.
The purpose of any company is to create products & services that increase the quality of life for all customers.

★ How can I increase the value of what I do by 10 or 15 times?
wealth is created by distribution.
Adding value is not just creating products; it's finding a way to make sure more people experience an increase in the quality of life.
Find something that already has great value & distribute it to people, or distribute it at lower cost.
raises should be tied to increased value, & we can easily increase our value as long as we educate ourselves & expand our repertoire of skills.
equipment gives a limited return. invest in the education/development of your own people
How can I add more value to any environment I'm in?
True contribution makes life richer.
★ spend less than you earn & invest the difference
invest 10% of income → & reinvest your returns for compounded growth
w/o a clear investment plan, you will fail.

Five Jeep wheels and tires laid out together. — IMG_5385one of my first dips into entrepreneurship, selling my dad's jeep rims and tires and negotating a cut for making the sale

Chapter 23

★ Optimists' code of conduct:

To be so strong that nothing can disturb your peace of mind.
To talk health, happiness, & prosperity to every person you meet.
to make all of your friends feel that there is something of value in them.
To look at the bright side of everything and make your optimism come true.
to think, work for, & expect the best.

To be just as enthusiastic about the success of others as you are about your own
Forget past mistakes & press on to greater achievements.
To wear a cheerful countenance at all times & give every living creature you meet a smile
give so much time to the improvement of yourself that you have no time to criticize others
to be too large for worry, too noble for anger, too strong for fear, & too happy to permit the presence of trouble.

States I'm committed to experiencing every day: elegant, cheerful, happy, grateful, friendly, passionate, creative
DoWhat are my rules for these states? How do I know I am accomplishing them?

Chapter 24

Take control of the time frame you're focusing on.
★ If stressed, become more resourceful by focusing on the successful completion of the tasks.

Shift focus to present or future, not past failures

consciously choose how you measure time. Distort time so that a minute feels like an hour, or an hour like a min.
killing time is not murder; it's suicide.
★ Focus on what's important, rather than what's urgent.
Save yourself years; the most powerful way to compress time is to learn through other people's experiences.

Trial & error = no good
explore changing time frames; when feeling the pressures of the present, stop & think about the future in empowering ways. goals
deliberately distort time. multitasking
write a "to do" list that prioritizes according to importance instead of urgency.

Chapter 25

Be spontaneous. Do something on the spur of the moment

Chapter 26

learned helplessness = "why even try?" = bad
central message: I have the power right now to control how I think, how I feel, & what I Do.
It's the small decisions you make everyday that create our destinies. Life is cumulative
The only limit to your impact is your imagination & commitment.
Surmounting difficulty is the crucible that forms character. ID yourself as a hero.
all behaviors can be changed by beliefs, values, rules, & ID
be a people-builder. give support, encouragement, reminders
The meaning & purpose behind some event are unknowable. This is the ultimate test of faith.
★ don't treat life too seriously.

★ If you want to play the game and win, you've got to play "Full out". You've got to be willing to feel stupid, and you've got to be willing to try things that might not work — and if they don't work, be willing to change your approach.
How do you want to be remembered?

The End

... In Review

The arsenal of skills I now have for changing emotional states includes:

Physiology
focus
questions
submodalities
transformational Vocab
metaphors
neuro associative conditioning
beliefs
compelling future
rules
references
Identity

p. 46

Becoming a Supple Leopard

★ (pg. 13)An intelligently structured strength & conditioning program gives the athlete full range of motion in his joints, limbs, & tissues... (pg 13)

How to Win Friends & influence People

Fundamental techniques in handling People

criticizing does not make lasting change, but incurs resentment.
instead of condemning, try to understand

Principle 1: Don't criticize, condemn, or complain.

criticism kills, use appreciation & encouragement
"The power of appreciation"

Principle 2: give honest & sincere appreciation

businessTalk about what the other person wants & show them how to get it.

To persuade, first arouse in the other person an eager want.

★ Secret to success: see things from other person's point of view.

Principle 3: "First, arouse in the other person an eager want.

He who can do this has the whole world with him.

He who cannot walks a lonely way"

6 ways to make People like you

★ You can make more friends in 2 months by becoming genuinely interested in other people than you can in 2 years by trying to get others interested in you.
"it is the individual who is not interested in his fellow men who suffers the greatest difficulties in life"
greet people with animation & enthusiasm to make friends.

Principle 1: become genuinely interested in other people.

expression on your face is far more important than your clothes
ex: dogs are always so glad to see us that they almost jump out of their skins. So, naturally, we are glad to see them.
A real, heartwarming smile that comes from within, not an insincere grin.
added 9/14/26The first "meeting you" probably should be "meeting them".You must have a good time meeting you if you expect them to have a good time meeting you.

Principle 2: smile

The average person is more interested in his own name than in all other names put together.

remember names & make people feel important.

Principle 3: Remember that a person's name is to that person the sweetest & most important sound in any language.

Hire good listeners.
Thank someone for complaining to you, break their pattern.
many people fail to make a favorable impression because they don't listen attentively.
don't be so concerned with what you are going to say next that you don't keep your ears open.
everyone wants a friendly, sympathetic listener to unburden themselves

Enloe"His eyes were mild & genial", not piercing the soul.

"His voice was low & kind."

★ To be interesting, be interested.
ask Q's that others will enjoy answering.
encourage people to talk about themselves & their accomplishments.
★ A person's headache means more to that person than a famine in china that kills 1 million people. Think of that the next time you start a conversation.

Principle 4: Be a good listener. Encourage others to talk about themselves.

The road to a person's heart is to talk about what he/she treasures most

Principle 5: talk in terms of the other person's interests.

Always make the other person feel important.
not insincere flattery, but sincere appreciation.
use phrases like "I'm sorry to trouble you..." & "would you be so kind..."
most people will feel more important than you. The way to their hearts is to let them realize that you recognize their importance sincerely.
★ Talk to people about themselves, & they will listen for hours.

Principle 6: Make the other person feel important, & do it sincerely.

Part 3 How to win People to Your way of thinking

Why prove to a man he is wrong? is it going to make him like you? No
to get the best of an argument, avoid it.

Principle 1: The only way to get the best of an argument is to avoid it.

Principle 2: show respect for the other person's opinions. Never say, "You're wrong."

Principle 3: If you are wrong, admit it quickly & emphatically.

Principle 4: Begin in a friendly way

Principle 5: Get the other person saying "yes, yes" immediately.

Principle 6: Let the other person do a great deal of the talking.

Part 4: Be A Leader

Principle 1: Begin with praise and honest appreciation.

Principle 2: call attention to people's mistakes indirectly

Principle 3: Talk about your own mistakes before criticizing the other person.

Principle 4: Ask questions instead of giving orders.

Principle 5: Let the other person save face

Principle 6: praise the slightest improvement & praise every improvement. Be hearty in your approbation & lavish in your praise.

Principle 7: Give the other person a fine reputation to live up to.

Principle 8: use encouragement. Make the fault seem easy to correct.

Principle 9: make the other person happy about doing the thing you suggest.

7/16/16

Don't make a living, design a life

Don't go with the flow

Palm trees, towers and the reflecting pool at Flagler College. — IMG_4630my vision of Florida... Flagler college. The plans took shape.

7/26/16

To do in LA

Go to ucla office of admissions

Online portal - expansion

Map out certifications

8/6/16

"You'll do good, i have no doubt"

8/17/16

Forgot

pillowcases
game book

8/21/16

Warmup

Curls (1 1/2)

Incline db curls

Barbell curls, hammer curls, or chin-ups

For bigger peaks: incline db curls, elbows tucked curls

For more bulk: hammer curls, spider curls

11/29/16

Make your smile change the world, but don't let the world change your smile

Jordan laughing in sunglasses while seated on outdoor steps. — IMG_5018a picture my mom took of me

12/2/16

Comm. notes

Imperialism- the practice of promoting and imposing culture, usually that of a powerful nation, over a less powerful community

Hegemony- maintenance of domination not by shear force but by consensual practice

Intersectionality- interconnective nature of the social categories

Positionality- our social location within an intersecting web

12/19/16

Eat well, feel well, live well

12/24/16

Single leg, oppo arm reach

Plank then ball plank

Bridges

Squat jump w stabilization

Suspension chest press

Prone yta's

Ball combo (forward, back, push out)

Cable curl

Prone ball db tri ext

1/2/17

If you have a 10-year plan of how to get somewhere, you should ask: why can't you do this in 6 months

What might you do to accomplish your 10-year goals in the next 6 months, if you had a gun against your head?

2/12/17

Don Miguel Ruiz

People are starving for love, not knowing their heart is a magical kitchen. Open your heart... In your heart is all the love you need. Your heart can create any amount of love, not just for yourself, but for the whole world.

Find yourself and express yourself in your own particular way. Express your love openly.

Life is nothing but a dream, and if you create your life with love, your dream becomes a masterpiece of art.

Every human is an artist. The dream of your life is to make beautiful art.

People are starving for love, not knowing their heart is a magical kitchen. Open your heart... In your heart is all the love you need. Your heart can create any amount of love, not just for yourself, but for the whole world

2/21/17

Stem Cells http://content.time.com/time/specials/packages/article/0,28804,2059521_2059712,00.html

2/26/17

Think Better, Live Better

ReProgram your Mind- you were programmed to live an abundant, victorious, faith-filled life

There is nothing wrong with me, just get rid of viruses
Hit the delete button → dwell on what God says about you
Negative thoughts is just the enemy trying to contaminate your software.
If you think you've reached your limits, you have.

If you think you're unattractive, you'll never meet the people you were supposed to meet. It's not because you can't go further. You've just convinced yourself you can't.

Self-fulfilling prophecies

You are not who people say you are. You are who God says you are.
I'm a masterpiece, one of a kind, beautiful, attractive, a prized possession.
Don't water bad seeds. Don't dwell on negative things.
Program your mind with excellence, not mediocrity.
This is a new day. Get ready to see God's goodness in amazing ways.
God has the final say. He wouldn't have put the dream in your heart or given you that promise if He didn't have a way to bring it to pass.
I'm blessed. I'm healthy. I'm talented. I'm valuable.

My best days are still in front of me.

Put on some new labels today
Put on the label: "Fearfully & wonderfully made"

You are not what people call you but you are what you answer to.

Release The full you- Inside each of us is a blessed, prosperous, victorious person. We just need to release it.

Like a caterPillar to a butterfly. Release your butterfly by alligning your thinking w/ god's word.

God says you are blessed, valuable, talented, confident.
Your butterfly is waiting to soar!
"If God be for me, who dare be against me?"
You don't need others approval w/ god's approval.
God sees what you're capable of!
Everything I need to fulfill my destiny is within me now, I just need to do my part in bringing it out
There's a king in me.

Think YourSelf to victory- you can think yourself happy, peaceful, & into a better mood

don't dwell on negative
"my best days are in front of me"
Morning: This is the day the Lord has made.

Something great is going to happen to me today.

★ Don't ever start the day in neutral. You cannot wait to see what kind of day it's going to be. You have to decide what kind of day it's going to be.

"This is going to be a great day." If you don't set the tone, the enemy will.

My life will follow my thoughts
meditate on what God says about me. I am what I believe.
In difficult times I will have a confidence because God is fighting my battles & I will come out stronger.
When I'm in agreement with god, the Creator of the universe goes to work.
You need to take inventory of who is staying in your house. If you let "I can't" in, then "I can" gets left outside.
Guard your mind like you lock your house at night.

don't let the negativity in, that's where you live.

negative thoughts eventually run off any positive thoughts
My new tenant is victory!
You can hear a neg report, but don't dwell on it
don't let those distractions pull me off course. Get in agreement with God & let Him take me where He wants me to be.

Pregnant with possibility- just because I don't see anything happening, doesn't Mean it won't come to pass

"when you live with this kind of expectancy, you're going to give birth to what God put in you.
God will finish what he started
★ God did not create anyone in whom He didn't put anything significant on the inside.

I was made for more
Pain is a sign that you're about to see a promise come to pass
setbacks are really just labor pains
Keep believing, keep Going
Remind myself every morning that I'm pregnant with success, victory, & the favor of god.

The promise is in you- I have to realize there's something amazing about me as well

There is a seed on the inside just waiting to flourish
God will never ask you for something without first putting it in you.
God has equipped me.
Don't miss my destiny waiting for someone else.

I'm the answer to my prayer. I am equipped & annointed. I can do something great.

Don't be surprised by opposition. The enemy will strike you when your close to a breakthrough.
No weapon formed against me will ever prosper
If I can be the best that I can be where I am, God will get me to where he wants me to be.
God loves me to much for me to remain average. He will push me into greatness. I'm going to accomplish more than I ever thought possible.

It's already inside me so stir it up. It's time for me to rise to a new level, it's time for me to do something great.
★ Don't pray to just get by, to endure. Dare to ask big.
Jesus is asking what he wants him to do for us.

Ask big.

A personal prayer describes hopes for the future and a desire to help others.

Don't ask "amiss." Don't ask to live in mediocrity. Ask what seems impossible. Ask God to accelerate my goals.
Ask to be a difference maker, to set a new standard.
Pray like it's my birthday. Don't hold back.

You Have what you Need- I am equipped with everything I need for this moment. I am not lacking. I have everything I need for today. I will fulfill my destiny

This gets rid of "If I just had ___, then I'd be ___"
★ "If I just had more money... If you needed more money to fulfill your destiny right now and God withheld it, He wouldn't be a just God."
God has already lined up everything I need for the future. it's in my future.
Just keep honoring God
It will come as soon as you need it to fulfill your destiny. God will intervene
★ The moment I need ___, it will show up. God is watching my life closely. I am his most prized possession.
I don't need it. When I need it God promises it won't be one second late.
Have faith in God AND have faith in what He has given you. If I can do that, God will take what seems like little & turn it into much.
★ when I use what I have, God will multiply it & I will see his Goodness.
★★★★ God will never ask me to do something and then not give me the ability to do it.
Don't sit on sidelines. Use what I have & god will multiply it.

What God has given others won't work for me. Don't try or wish to be someone else, their armor might not fit me!
I might not have what others have but what God has given me has been custom-made for me alone.
★ God gave me my looks, personality, talents, & gifts specifically. God didn't just close His eyes and say "Here, just take this. It will do." No, God matched me for my world. He put in me exactly what I need to fulfill His plan for my life. Be confident in who God made me to be.
I have the strength, the talent, the resources, and the qualifications I need for today. I will never lack any good thing

Keep your Crown- I have a right to be blessed, live in victory, & overcome these challenges because I'm wearing a crown of honor put there by my Creator.

Nobody can take my crown

Keep being my best, keep honoring God, and He will get me to where I'm supposed to be. Keep my crown on.
If I base wearing my crown on whether or not people like me then I'm going to be taking off it off & putting it on throughout my life. I don't need other's approval; I have Almighty God's approval.
For me or against me: I'm not giving ~~them~~ you my crown.

I know who I am. I am royalty, accepted, approved, & valuable.

I am an A student, full of wisdom, & will excel in school.
God is giving me beauty for these ashes. What He started in my life, He will finish.
I wouldn't be alive unless God had another victory in front of me
I have the favor of God.
★ The scripture says God will never leave us or forsake us. If they left you and you needed them, that would mean God was forsaking you. So you can conclude that if they left you, you didn't need them.
Isaiah said God will give back double for the unfair things that happened to me.

I will carry myself the way I feel about myself... so feel great
When I wear my crown I am confident and secure. I know I'm a masterpiece. I'm not dwelling on the negative chatter. I go through the day with a smile on my face, a spring in my step.
I know I'm royalty, I've been crowned with glory and honor. When I think this way, I live this way.
When I take off my crown (pity myself) I no longer honor God or have His favor so there is no way for Him to pay me back.
Double is coming my way
Nothing that's happened to me will stop God's plan.
When someone or my own thoughts tells me I'm average, can't do it: "No thanks, I'm a king. I will not think that way. I'm a child of The Most High God."

Just Remember- Not just a lucky break... It's God. God's favor has gotten me where I am today

God made a way in the past; I know He will make a way in the future.
★ Don't complain about the problem. It's not random. I'm going to need that victory in the future. God is taking me from glory to glory. When I come through this challenge, that victory will be the fuel I use that gets me to the next level of glory.
To stay encouraged → remember what God has done.
Remember what God has done!
Joel's accident... "He said it was the wind; I know it was the mercies of God.
Everything I have is God's mercy
It's more than luck. It's the mercy of God.
God has the final say. People can't finish me off.

A bad break, betrayal, rejection, or sickness can't do it.

The forces for me are greater than the forces against me.

God does a lot of behind the scenes work I don't know about.
Remember my victories, Not defeats
Talk about God's goodness.
Don't lose the awe of what God has done. Don't let a miracle turn ordinary
★ I am a miracle

To overcome large obstacles → just remember.
Use my victories to fuel my faith
with faith I will rise higher, accomplish my dreams, & go to places I never thought possible
Think better, Live Better

Takeaway

☺I think my life just changed... again.

p. 63

☺Joy on Demand

Intro- Happiness is highly trainable. I can train my mind like I can my body. I can do biceps curls for my mind.

Raise my happiness baseline
Joy independent of sensual or ego stimulation is attainable
Joy can be experienced in 1 breath

Independent Joy vs. Dependent Joy

Independent joy	Dependent joy
- breathing	- Money
- being kind	- buying/consuming stuff
- Doing the right thing	- external factors
- being generous

Joy is an infinite resource at our disposal & it's not elusive if we know where and how to look.
Happiness - optimal state of being
Joy - an emotion
Joy is the building block to happiness
Joy leads to happiness, which leads to success.
ability to access joy on demand leads to happy life
success does not lead to happiness
wealth is a personality multiplier either way, kind or unkind
Also an experience multiplier, happy or miserable.
Happiness must come before success.
Joy & meditation are a nice pair that forms a virtuos cycle.

Meditation is training of the mind. Joy becomes highly accessible in a trained mind.

Joy is widely understood, so it's widely accessible.

Joy Becomes you. (benefits of Mind training)Mind training outcomes: calmness, clarity, resilience, creativity, self-confidence

drop pebbles (creativity) in a calm lake (the mind) to see ripples (to percieve creativity clearly).

Confidence	Cockiness
- Authentic	- inauthentic
- Stable	- fueled by conceit
- independent of success/failure	- fragile, can crash down
- see things as they are	A need to show the world how wonderful I supposedly am.
- beautiful	insecure inside

3 sources of confidence: arising from knowing, arising from equanimity, arising from resilience

Joy → Alertness + calmness = creativity

Practice mindfulness of body & emotions to develop strong self-awareness → self-confidence from knowing self
I can learn anything

Knowing	Equanimity	Resilience
- Knowing my stuff	- ability to calm mind on demand	- ability to recover
- Knowing myself	- ability to hold my ego lightly	- willing to bear witness to own pain & failure (courage)
- Knowing I can know

confidence arise from all these ↑Knowing · Equanimity · Resilience

★ charisma: ★ most imp thing is now. most imp person is the one I'm interacting withPresence, ★ self-conf. serve the person I'm interacting withPower, & ★ Tell myself I'm glad to see them as I greetwarmth

★ (or anything)Starting & sticking with exercise: Make it joyful. Ease into a regimen, skillfully, gradually ramp up.

Make it fun

Take mindful breaths to supplement meditation
Just 1 slow, deep breath activates the vagus nerve, which activates parasympathetic nervous system (67).
use gentleness of attitude & intensity of attention in breath
Everytime I have to wait, take a mindful breath
Habit = cue + routine + reward
When bored (cue), meditate (routine), notice that I feel better (reward)
sustainable joys: joy of ease, & joy of momentary relief from affliction

From one Breath to one GoogolSettling the mind:

Anchoring - bringing gentle attention to a chosen object.

Resting - Relax. Cease work

Being - in present moment

★ Settle the mind for at least a few mins a day

let mind settle on own terms. let thoughts come & go.
balance mental relaxation, mental energy, & equanimous Watching.
The key is watching myself. Too much energy, relax. Too much relaxation, give energy.

★ Establish relaxation first

Recap

it's easy & even 1 breath is beneficial
Mind settles itself
Be at ease and just enjoy

What, Me Happy? (inclining the mind towards joy)- Incline mind towards joy

Familiarize mind with joy
Simply notice the thin slices of joy in things I do.
The more I notice them, the more they appear.

like looking for blue cars on the road.

Habit: cue → routine → reward

Joyful experience → Noticing joy → aware of joy, basking in it

Practice: whenever there is an experience of joy, just notice it.
Next: pay intense attention to joy.
our facial expressions reflect our emotional states. Recall Tony Robbins' Physiology

3 breaths for joy on Demand: 1) gentle but intense attention to breath, 2) calm body, 3) bring up joy (smile!)

inf. Practice: attend to joy of blamelessness when you do the right thing
inf. Practice: attend to joy of pleasant daily experiences, ex: first bite, shower water touching skin, holding hands, someone's presence, a nice day, ability to walk, senses.

★ Don't ignore joyful moments.

Bask in joyful moments → gratefulness → happiness.

3 things I'm grateful for (write)
use "doublers" - recall, vividly, one positive experience from the day. Brain doesn't know difference between real & imagined, so I double the experience.
Fully attend to every joyful experience
The more I incline my mind towards joy in real life, the more joyful & productive my meditations will be.
habituation (taking things for granted) = bad
overcome habituation: 1) deploy attention, attend to joy.

Be grateful 3). Strong awareness of mortality. Eventually I, & everyone I love, will die. It really puts things into perspective, can lead to greater appreciation & happiness, & makes it hard to stay angry at someone. Think: "If the person died tomorrow, how would I feel?"

★ inf. Practice: At least once a day, remind myself that eventually I and everyone I love will die.

Do it upon waking or anytime.

At this moment right here right now, I am not in pain

Since the absence of phenomena doesn't stimulate anything, all we can do is bring awareness to the absence
inf. Practice: Notice absence of physical & emotional pain throughout day & bring attention to the joy that arises from it
Just note when thoughts are gone. Even breaths

see things as they are. see impermanence. self is process, not object

Don't expect perfection. Think of injured athlete example
★ SMILE!!!
★ Just Note Gone
★ notice joy in little things
★ develop reflexive smile

Uplift the Mind in seconds (Joy of Heart Practices)Joy of loving kindness - All I have to do is take 10 seconds to randomly wish for someone else to be happy.

inf. Practice: randomly wish for 2 people to be happy throughout the day
Uplift mind with Altruistic joy before meditating
When something is done out of altruistic intent by me or anyone, notice it, makes me happy.
Loving kindness is not clinginess nor conditional love.
Compassion is not despair nor pity.
Altruistic joy is not self-interested nor unwholesome.
Equanimity is not disengagement nor apathy
★ Page 175 for physiological connections to sublime states.

Happiness is full of crap (working with emotional pain)- 3 steps to deal w/ emotional pain: Attentional step, ~~cognitive step~~, affective step, cognitive step.

Step 1: Calm the mind. Bring mindful attention to breath.

★ No matter how bad the pain/situation is, always calm the mind FIRST.

affective step- I can experience joy in the midst of pain.

Painful emotions are just unpleasant sensations in the body.
aversion is the proximate cause of suffering.
(Anger master)1st antidote to aversion: loving kindness
2nd antidote to aversion: Equanimity. These thoughts are not me, These emotions are not me.
6 ways to reappraise every situation: pg 202
Love yourself enough to allow the space & time to heal.
Art of suffering is love.

The Great Mind is better than sex (An exploration beyond worldly measures)- Meditation is letting go.

The ultimate reason to practice & master meditation is to reduce or even eliminate the suffering in this world.
start by cultivating inner peace, inner joy, & compassion.

4/6/17

UnShakeable by Tony Robbins

When I am unshakeable, I have an unwavering confidence even amidst the storm.

Ch. 2

Start early
get in, stay in

Compounding. earn money while I sleep. Hard to "earn" my way to financial freedom, must invest instead

FF = freedom FactFF1: corrections happen once a year & only last 54 days on average. Hold tight, the storm will pass.

FF2: 80% of corrections don't turn into bear markets.

FF3: Nobody can consistently predict whether the market will rise or fall.

FF4: The stock market rises over time despite short term setbacks.

FF5: Bear markets happen every 3-5 yrs and they never last. spring always follows winter.

"The best opportunities come in times of maximum pessimism"

FF6: every bear market in U.S. history has been followed by a bull market

FF7: The greatest danger is being out of the market.

Ch. 3

index funds > actively managed funds

Ch. 4

beware of 401k plans! use America's best 401k

Ch. 5

only 10% of financial advisers are registered investment advisors

Financial advisors are sketchy → see Ch. 5 to hire smart.

Ch. 6

Core four: key Principles

to guide every investment decision.

✓ 1. Don't Lose - best investors are obsessed w/ avoiding losses. The more money you lose, the harder it is to get back where you started.

✓ 2. Asymetric risk/reward - minimum risk w/ max profit. 3 to 1 or 5 to 1?

✓ 3. Tax efficiency - It's not about what you earn, it's about what you keep.

50% tax if hold < 1 year vs.

20% tax if hold > 1 year

Mutual fund managers act as if taxes don't matter, but they do...

✓ 4. Diversification:

A. Diversify across diff asset classes - avoid putting all $ into real estate, stocks, or bonds.
B. Diversify within asset classes - Don't put all $ in a favorite, like apple.
C. Diversify across markets, countries & currencies around world - We live in a global economy, don't invest solely in own country
D. diversify across time - you'll never know best time to buy. add investments over time to reduce risk.

Ch. 7

If you want to be certain you will never lose anything in the market, then stay on the sidelines & never achieve financial freedom.

"We pay a high price for certainty."

Warren Buffet
★ If you live in fear, you've lost the game before it begins
★ Bear markets are the single greatest opportunity to build wealth in a lifetime.

Prepare for the bear

★ Be fearful when others are greedy, & be greedy when others are fearful

Stocks - market is down 1/4 years, up 3/4. over the long term, stock market news will be good.

Bonds - A bond is a loan. Legally required to pay back. 1.8% per year over 10 yrs. Little risk.

great to invest in bonds in anticipation of a bear market

Real estate investment trusts (REITs) - Hassle free, low cost way to diversify across different types of property

To review

Asset allocation drives returns - diversify globally across multiple asset classes. Never bet your future on 1 country or asset class.

use index fund as portfolio's core - use large cap, midcap, small-cap, microcap
Always have a cushion - to avoid selling at worst time. use bonds, REITs, & dividend paying stocks

Psychology of wealth · 53Ch. 8

Biggest threat to financial well-being is own brain.
Knowing is not enough; investors need simple systems, rules, & procedure to protect us from ourselves
80% psychology, 20% mechanics

Common mistakes

conf bias →seeking confirmation of your own beliefs - instead, seek opinions that contradict your own.

our brains are wired to seek proof of how smart we are, it's a trap!

→ solution: Ask better questions & find qualified people who disagree with you

Mistaking recent events for ongoing trends.

Recency bias - recent events tend to carry most weight.

"Great things are not accomplished by those who yield to trends and fads and popular opinion." - Jack Kerouac

"The biggest mistake that the small investor makes is to buy when the →

Cont. →market is going up on the assumption that the market will go up further - and sell when the market is going down on the assumption that it's going to go down further." - Harry Markowitz

→ solution: Don't sell out, rebalance.

Decide how your going to diversify;

Allocate a certain percentage to stocks, bonds, & alternative investments. If you do 60% stocks + 40% bonds & the stock market soars one year and you are left w/ 70% stocks + 30% bonds, then & vice versa →sell stocks & buy bonds to rebalance to 60/40.

Share your plan w/ someone you trust so they can verify your not flying into side of mtn.

rebalancing forces you to buy low & sell high.

overconfidence - overestimating our abilities & knowledge = disaster. humans have a perilous tendency to believe that they're smarter than they really are.

→ solution: Get real, get honest. unless you are Warren Buffet or Ray Dalio then you don't have an edge that will make you a market-beating investor. ★ just invest in index funds & hold through thick & thin

The paradox: by admitting you have no special advantage, you give yourself an enormous advantage.

Greed & Quest for homeruns - it's tempting but victory goes to the steady survivors.

Achieve sustainable long-term results.

Financial media makes markets seem like a casino. "The stock market is a device for transferring money from the impatient to the patient"

→ solution: It's a marathon, not a sprint.

checking performance of your stocks daily is like feeding candy to your brain; you get an endorphin hit but you have to realize it's addictive behavior & just stop it.

Instead of checking & consuming financial media from experts, consume a more wholesome diet; study Warren Buffet & Jack Bogle.

Staying home - Humans tend to stay in comfort zones. Most americans only invest in the U.S. Stock market. Example: Sweden accounts for 1% of global economy, but Swedish investors have an average of 48% of their $ in Swedish stocks, whereas a rational investor would only invest 1% in such stocks.

→ solution: Expand your Horizons - by diversifying internationally, you decrease risk & increase returns.

Negativity & loss aversion - your brain wants you to be fearful in times of turmoil... don't listen! "Negativity bias"

Remember: on average, corrections have occurred about once/yr since 1900, & bear mkts every 3 to 5 yrs. The best investors relish these times. Don't act irrationally

→ solution → preparation is key. have the right asset allocation & focus on long term.

Master the mind

review

invest for long-term
trade less
lower fees
be open to opposing views
diversify globally
control fears.

Real wealthCh. 9

Real wealth is emotional, psychological, & spiritual
live a magnificent life on your own terms

→ path to achievement ↓

Focus - When you can't stop thinking about it, this intense focus unleashes a burning desire →

to achieve it. Your reticular activating system in brain will draw your attention to anything that will help achieve it.

Go beyond hunger, drive, & desire, and consistently take massive action. Find the most effective execution strategy & remaining flexible. Learn from & model successful people.
Grace - The more you acknowledge grace, the more you seem to have. A deep sense of appreciation brings brings more grace into our lives.

To create an extraordinary life, master the art of fulfillment. Truly & sustainably happy.

Principle 1: keep growing. Everything in life either grows or dies. Progress is key

Principle 2: Give - "You make a living by what you get. You make a life by what you give."

★ Find joy in every moment.

If disempowering thoughts come, then step out & use 90 sec rule

p. 78

Head Strong

Head start- brain should run on fat. When you consume sugar, it stops using the fat for brain energy & uses glucoses instead. So the fat is stored in the body, which leads to, well, getting fat.

certain foods, products in our environment, types of light, & even forms of exercise can weaken your brain.
All useless stimuli - potential threats, ringing phones, flashing lights, & more - wear your brain.
Forgetfulness, cravings, low energy, moodiness, & inability to focus are all symptoms of low brain energy.
reduce stimuli in environment to focus
Make most important decision first, before decision fatigue.

Mighty Mitochondria- cells of the brain, heart, & retina have most mitochondria → suffer first when low on energy

hormones, blood sugar levels, diet, & lifestyle all affect the function of your mitochondria
from ages 30-70, the avg person experiences 50% decline in mitochondrial efficiency.

become a neuromaster- neurons require lots of energy → die when don't get it.

myelin is made of fat & insulates the comm. Path between neurons.
You can grow new neurons at any age.

Eat more good fat
Sugar reduces rate of neurogenesis
Stress reduces neurogenesis

★ inflammationWhat happens when you eat sugar? Eat too much sugar → liver can't handle it → pancreas releases insulin (insulin tells the body to stop burning fat & to store it instead, so you get fat) → Triggers release of inflammatory cytokines → fructose, which makes up 50% of table sugar, links to proteins in the body, like collagen → when linked to collagen, fructose creates toxic A.G.E's → A.G.E's accelerate aging & create oxidative stress on the body → chronic inflammation → brain fog & sluggishness → no energy to produce outstanding results in your life (more on 125)

★ What happens when you are stressed? 39-40Apoptosis (programmed cell death)

★ What happens when you drink alcohol? oxidative stress → apoptosis

brain suffers first when body is chronically inflamed.
mitochondria inflamed → electrons must travel farther to get to same place → less efficient at making energy
Nearly every cause of lowered energy production lays the groundwork for developing chronic diseases later.

Spend some time outdoors barefoot to soak up the earth's negative charge & get some UV & infrared light. EZ water

Brain fuel- polyphenols are antioxidants that protect gut, increase rate of neurogenesis, play role in apoptosis, & lower inflammation - and body needs fat to absorb them.

Need certain nutrients to make important neurotransmitters for your brain. The best foods for this include beef, eggs, almonds, & wild salmon
Mitochondria make energy more efficiently with ketones than wit glucose.
eat veggies w/ healthy fat
eat fish to get EFA's for brain
use brain octane oil to restrict carbs so brain has access to ketones.

Brain inhibiting foods- Dairy protein, gluten, trans fats, & veg oils cause inflammation in everyone

Mold toxins are toxic to mitochondria & are found in grains, coffee, dried fruit, wine, beer, chocolate, nuts, & corn
You can damage healthy fats by cooking them at high temps.

artificial sweeteners are toxic in small amounts
Frying damages fats
buy organic produce

Fuck →brown rice = Arsenic ☹
Avoid toxins & improve your body's detox system25% are genetically sensitive to mold. the rest have subtle symptoms that are written off as a bad day.
Mold toxins, heavy metals, & some pharmaceutical drugs are directly toxic to mitochondria
body stores toxins in fat so anything done to break up fat is detoxifying.
check home for mold issues
Keep track of how you feel in diff environments.

★ Your brain on light, air, & cold. · LED & CFLJunk light damages mitochondria b/c too much blue light
Teach cells how to use oxygen more efficiently, temporarily expose them to less oxygen
30 sec cold at end of shower

Sleep harder, meditate faster, exercise less- When it comes to sleep, focus on quality more than quantity

need good amount of time to recover from intense exercise

meditation changes structure of brain for better
Do jumping jacks to shake water in cells, more EZ
5:5:5 5 times, breathe in 5, hold 5, out 5

Captivate

The science of succeeding w people

InterPersonal intelligence - people skills - PQ

Social Zone - stand where people exit bar you become their savior if you rescue them from drinking alone.

Approach me	Avoid me
Just got food	only talk to peeps I know
Fresh drink in hand	Just got here
Close to host	where is bathroom?

Succeeding w people is about engineering what works for you.
Go where you thrive, not survive.

Confidence Contagious - stay in social Zone
Confident bdy language, eye contact = like more

Triple threat: Hands, eyes, posture

Big talk, turn ons, spark w names, uniqueness, novelty

highlight of day? 32 cents

Listen → search for good → highlight! help impress me
Me too → why - more threads → why → I can help

Not "not me" → "Teach me"

look for microexpressions, mimic
speed read: OCEAN
decode appreciation Language, Tailor relationship
Know values of me & others
Stories: Trigger → hook → struggle → resolve → bring back

How to Make a Killer First impressionCh. 2 Capture

For a PowerFul first impression use the Triple threat, nonverbally hack all 3 levers of trust.

use your hands - keep hands visible, never skip handshake, no fist bump
Be a winner - stand like a winner. Look like a winner.

Interact like a winner. winner posture, take up space.

Shoulders down & back. chin, chest, forehead slightly up.

Space between arms & torso. Hands visible

Engage w eye contact - eye contact produces oxytocin. when you like someone you look at them more. Notice eye color, hold eye contact 60-70% of time. use to build trust, greater connection.

You only have a few seconds to make a killer 1st impression.

How to have dazzling conversationsch. 3 Spark

Skill solicitation, Because, customize, put # in phone
Vulnerabilities make me more likable b/c nobody can relate to perfection
Just say no to crazy, don't explain
like more people to be more liked. Help peeps feel they belong. Let curiosity drive actions

6/19/17

Feeding the mind is a lost art.

Health AND fitness program

6/22/17

LA Mission: To create so much momentum toward success that there is no room for failure.

Overall Mission: To maximize the potential of all populations of people through movement, nourishment, and positive energy.