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Saturday, July 24, 2010

Bob's 16 rules for success in business and life in general

1.Get and stay out of your comfort zone.
I believe that not much happens of any significance when we're in our comfort zone. I hear people say, "But I'm concerned about security." My response to that is simple: "Security is for cadavers."
2.Never give up.
Almost nothing works the first time it's attempted. Just because what you're doing does not seem to be working, doesn't mean it won't work. It just means that it might not work the way you're doing it. If it was easy, everyone would be doing it, and you wouldn't have an opportunity.
3.When you're ready to quit, you're closer than you think.
There's an old Chinese saying that I just love, and I believe it is so true. It goes like this: "The temptation to quit will be greatest just before you are about to succeed."
4.With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be.

Very seldom will the worst consequence be anywhere near as bad as a cloud of "undefined consequences." My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, "Well, Robert, if it doesn't work, they can't eat you."
5.Focus on what you want to have happen.
Remember that old saying, "As you think, so shall you be."
6.Take things a day at a time.
No matter how difficult your situation is, you can get through it if you don't look too far into the future, and focus on the present moment. You can get through anything one day at a time.
7.Always be moving forward.
Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.
8.Be quick to decide.
Remember what General George S. Patton said: "A good plan violently executed today is far and away better than a perfect plan tomorrow."
9.Measure everything of significance.
I swear this is true. Anything that is measured and watched, improves.
10.Anything that is not managed will deteriorate.

If you want to uncover problems you don't know about, take a few moments and look closely at the areas you haven't examined for a while. I guarantee you problems will be there.
11.Pay attention to your competitors, but pay more attention to what you're doing.

When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.
12.Never let anybody push you around.

In our society, with our laws and even playing field, you have just as much right to what you're doing as anyone else, provided that what you're doing is legal.
13.Never expect life to be fair.
Life isn't fair. You make your own breaks. You'll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).
14.Solve your own problems.
You'll find that by coming up with your own solutions, you'll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: "You never succeed in technology, business, or anything by following the others." There's also an old Asian saying that I remind myself of frequently. It goes like this: "A wise man keeps his own counsel."
15.Don't take yourself too seriously.
Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.
16.There's always a reason to smile.
Find it. After all, you're really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: "We're not here for a long time, we're here for a good time!"

What to Look for In a Personal Trainer

  • Education: A personal trainer should be certified through a reputable personal training organization. An exercise science or other related college degree isn't necessary, but the more education your trainer has, the better your workouts will be.
  • CPR: your trainer should have an updated certification in CPR and/or first aid.
  • Experience: Make sure your trainer has several years of experience, especially in relation to your goals. For example, if you're a bodybuilder, you want someone knowledgeable in that area.
  • Specifics: If you have a specific medical problem, injury or condition (such as being pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
  • A good listener: A good trainer will listen closely to what you say and make sure he understands your goals.
  • Attention: A good trainer will be focused only on you during your sessions.
  • Tracking progress: A good trainer will regularly assess your progress and change things if necessary.

Personality is important too since you'll be working very closely with this person. Make sure you get along with your trainer and feel comfortable asking questions.

Choosing a Personal Trainer

Why personal trainer might be right for you?

By , About.com Guide

Updated April 20, 2009

If you want to lose weight, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good trainer can help you set up a program that meets your goals and teach you the best way to exercise. Here's what you should know before you hand over the cash.

What is a Personal Trainer?

A personal trainer should be, at the least, educated and certified through a reputable fitness organization (see below). This person's job is to assess your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level--something difficult to do on your own. A trainer also provides:

  • guidance on reaching your goals
  • education about strength training, cardio and basic nutrition
  • a reason to show up at the gym each week
  • accountability
  • ways to help track your progress

Whole grains........ What are the Health Benefits?


Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps!
The main benefits of whole grains

The benefits of whole grains most documented by repeated studies include:


* stroke risk reduced 30-36%

* type 2 diabetes risk reduced 21-30%
* heart disease risk reduced 25-28%
* better weight maintenance

Other benefits indicated by recent studies include:


* reduced risk of asthma

* healthier carotid arteries
* reduction of inflammatory disease risk
* lower risk of colorectal cancer
* healthier blood pressure levels
* less gum disease and tooth loss

Summaries of Recent Whole Grain Health Research


To support the deliberations of the 2010 Dietary Guidelines Advisory Committee, Oldways and the Whole Grains Council have compiled a summary of research on whole grains and health that has been undertaken since the 2005 Dietary Guidelines. This PDF report includes information from almost four dozen studies, largely from 2006 to 2008; it augments an earlier compendium from the Bell Institute of Nutrition at General Mills.



In 2004 (Nutrition Research Reviews, May 2004; Vol 17: 99-110), Dr. Joanne Slavin of the University of Minnesota published a meta-analysis that reviewed and compiled scores of recent studies on whole grains and health, to show how whole-grain intake is protective against cancer, cardiovascular disease, diabetes and obesity.


More information go to www.wholegrainscounc il.org

Active women don't tract your progess by BMI

The BMI formula- a simple calculation based on your height and weight.

Anything below 18.5 is considered "underweight"

18.5-24.9 is "normal "

25-30 is "overweight"

30.1 or more is " one of three obesity categories"




However, the BMI doesn't distinguish between fat and muscle and only give you an indication of how heavy you are overall.

Look! Arnold SChwarzenegger had a BMI of 30.2 . That's obese! But look at him.

Recent research shows that BMI can also be false indicator of health in other ways. Individuals with a normal BMI can still have a high body-fat content, increasing their risk for cardiovascular disease and other health- related problems. Think - skinny fat!.




Both weight and BMI never take into account body composition, often make active woman seem overweight- but active woman has more muscle and less body fat than a sedentary woman.


Muscle is denser than fat , meaning it takes up less space on your frame. Look at this way; if you weigh an equal volume of fat and muscle, you d be surprised that muscle weights almost twice ad much as fat.





Active women should track your body fat . You go to the gym, or increase your the intensity of your workout, chance are you are losing fat but gain muscle. And, ad you know, muscle beats fat for many reason. "muscle uses more calorie, even at rest, so you gain the potential to boost your resting metabolism rate"




"Reducing your overall body fat through methods of resistance training and cardio is the best way to change your body composition"