Mental Fitness PRINCIPLE Willpower; You can lose it…

February 3, 2015 by Leave a Comment

Research conducted by Roy Braumeister suggests that self-control (one of two important traits linked to success in life) is a consumable resource. That is the more you use it, the more difficulty you can have in both doing and not doing (resisting temptation). He was able to demonstrate this depletion in self-control by simply asking participants to watch a movie and ignore the words that flashed across the bottom of the screen (which requires self-control). Taken in total there are many observations that can be made concerning self-control (after reading several research papers on the topic):

– self control is needed to both do things that you need to do and to avoid the things that you should avoid.

-as consumable resource, it is better to expend it doing things that are important vs avoiding things that you should not do

– those who are good at self-control, seem to minimize the things that they need to avoid (probably giving them more energy to do the things that they need to do)

– self-control can be built like a muscle, the key strategy is to minimize temptation at times that your self-discipline bucket is depleted, and allow adequate time for recovery.

– when building self control, it is better to start small, and monitor your behavior.

– daily rest and Sabbath are likely very important has they likely replenish your allotment of self-control

– the wisdom in The Lords Prayer; “lead me not into temptation, but deliver me from evil”

To hear from Roy Baumeister check out this video :
https://www.youtube.com/watch?v=ibui4M4eito

Filed Under: 1 Mental Fitness, SMARTplace, SMARTsteps

SMARTmessage 1-4-15

January 7, 2015 by Leave a Comment

 

  • General
    • We have completed a cycle through mental, nutritional, and physical fitness.  We will now cycle through them again, paying attention to the principles, practices, and products that help us improve in these areas.  We will probably notice that the principles may not change much, but gain greater insight in the the practices and products that help us.
    • This time through it is also recommended that you consider actually doing the SMARTsteps wellness program which may be downloaded here.  This can be a great companion to our efforts.  Each week you will be given three task to complete.  Most who go through this find that they have less stress, and its easier to manage their weight.  The program is free and can be downloaded here  http://www.betterme.us/welcome-to-betterme/smart-steps-to-better-health/
  • SMART target Self Developement 
    • PRINCIPLE (jblessman) Mastery is a book written by Robert Greene.  He examines the lives of those who have been exceptional in our history and distills the principles and practices that seem to help them attain that status.  He suggests that because of our access to information it may be easier to accomplish these great feats of personal satisfaction.   http://www.amazon.com/Mastery-Robert-Greene-ebook/dp/B007V65PBK/ref=sr_1_1?ie=UTF8&qid=1420569371&sr=8-1&keywords=mastery
    • PRINCIPLE (jblessman) While our collective knowledge seems to doubling at an every accelerating rate, the wisdom of the bible is timeless.  If you have never read the bible in its entirety consider getting the 1 year Chronological Bible in the New Living Translation.  Not only will allow you to finish in a year, but it will be organized how matters occurred.  As an example right after you read about David hiding in a cave, you will come across the psalm that was written at the time.  This will give you greater insight into the psalm.  It is recommended that you just dedicate time to reading the passages for that day and if you get behind, don’t try to catch up just read the passage for the day.  I know a person who has read the bible yearly for better than 10 years and has an exception command of the wisdom contained within.  http://www.amazon.com/One-Year-Chronological-Bible-NLT-ebook/dp/B006MK0JB2/ref=sr_1_2?s=digital-text&ie=UTF8&qid=1420569773&sr=1-2&keywords=one+year+chronological+bible
    • PRODUCT (jblessman) Fanche Do is a timer that is based on the practice of Pomodoros.  The idea is that you work on a project for 20-30 minutee blocks, WITHOUT INTERRUPTION.  You will be amazed at how much you can get done this way.  Following this principle you will begin to recognize and control interruptions.  http://pomo.onevcat.com  You can educate yourself about “pomodoros” here http://en.wikipedia.org/wiki/Pomodoro_Technique
  • SMARTtarget Nutritional Fitness
    • PRODUCT (jblessman) Baking Soda.  There has been much talk and debate about the benefits of an alkaline diet.  As I have reviewed much of this information I can say the following; 1) when you compare our diet to that of our ancestors, there is a much greater propensity to acidity than to alkalinity; 2) the most alkalinizing foods tend to be the green vegetables and may account for their health benefit.  I have seen accounts of people who report the medicinal benefits of baking soda.  Often they will place 1/2 tsp in 8-16 oz of water, and note benefits from this.  You can give this a try, but I would limit to no more than a tsp per day as it can be a heavy sodium load (so monitor you blood pressure).  This is the quickest way to alkalinize your diet while you look for foods that can assist you.
    • PRINCIPLE (jblessman): Pastor Lane commented this past sunday on the concerns for dairy which should probably only be used during our youth as there are growth factors present which we should avoid in later years.  There is truth to this.  Once such growth factor is Casein, which seems important in protein metabolism.  Interesting that it makes up 20-40% of human milk, but 80% of cows milk.  This difference likely supports the need for the cow to double its size within the first month of life, were as humans do this over 3 months.  The questions becomes, is this beneficial for us as adults given the concerns for both obesity and cancer?  Does dairy support these conditions? Some feel that they do.  I do find it interesting that while mammals do consume their own milk (and not the milk of another species), this is a practice that only exist during a youthful growing phase and not beyond.  Food for thought…
  • SMART target Mental Fitness
    • We are back to the season of looking at mental fitness.  You may go back to review the postings from before either here or at www.BetterME.us.  Just to highlight some suggestions; 1)
    • -Ask yourself the Four questions; 1) am I being honest with myself, 2) what story do I want to tell, 3) is there a tension that deserves your attention, and 4) which choice would be most honoring to God.
    • -4-7-8 breathing
    • Importance of sleep
    • Importance of keeping a gratitude journal
    • let the forum know of your favorite practice : )
Filed Under: SMARTmessage, SMARTplace

SMARTtarget Personal Development December 2014

December 7, 2014 by 2 Comments

The goal is to have some dialog about the skills that are most helpful in living a fulfilled life. Some suggestions to get you started include; financial management, time management, learning, and communication. It can also be suggested that you develop a creative hobby which is a right brain activity. The value of this can be appreciated by watching the TED talk Stroke of Insight, by Jill Bolte Taylor. http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight?language=en It is also brain stretching and respectful, to try and learn another language. This may become more important as the world becomes flatter.

It is also suggested that you watch the video on the Blue Zone project, where there is discussion on what people are doing that seems to help them make it to 100 without much problem : ) http://www.ted.com/talks/dan_buettner_how_to_live_to_be_100

To get an A in Personal Development, you need to spend 5 hours per week to improve your knowledge or skill. Make the 5 hours count 🙂

Filed Under: 2 Personal Development, 3 Community, 4 Social Fitness, Citizen Report Card, SMARTsteps, SMARTtarget

SMARTtarget Physical Fitness December 2014

December 7, 2014 by 1 Comment

The goal is to list the principles, practices, and products that help you improve your physical fitness. Some guiding principles can be found in steps 7,8,9 of SMARTsteps at this  website.  In general the goals/targets will be in one of three categories; endurance, strength, flexibility.

Filed Under: 3 Physical Fitness, SMARTplace, SMARTsteps, SMARTtarget

SMARTmessage (DOM) 12/7/14

December 7, 2014 by Leave a Comment

GENERAL
– Contact me if you get an A in either Family Direction: (SMARTgoal and Draft Family Mission Statement) or Political Fitness (have written a letter to a political official). Also contact me if you are interested in getting an A, but having some challenges completing the task. You can either leave me a comment card, email me at jblessman@me.com, or leave a comment here at www.BetterME.us website.
– The Raffle of the Nutribullet will happen next week, if you have not placed in an entry feel free to do so. We are looking for comments about foods or dishes that either make you feel good or bad. When we say good, this mainly refers to mental alertness or physically good. Not so much emotionally good which seems to be a little different. We are not trying to understand comfort food (unless it does make your mentally alert or physically empowered.

PRIOR TARGETS
Family Direction
-In terms of accomplishing goals, one of the characteristics that is needed is self-efficacy. Those that change the most, are those that believe that they can. This happens when you experience real accomplishments that have meaning. Key to this is measuring an archiving. This again points to the value of setting goal (which produces energy especially when those goals align with your purpos), identifying habits that support those goals and monitoring.

-Scripture to note: He who cultivates his land will have plenty of bread, but he who follows worthless people and pursuits will have poverty enough. (Proverbs 28:19 AMP). This suggests that we should be clear about our purpose and stay focused, not to be distracted by the agendas of others (thought it is smart to work synergistically with others).

Mental Fitness
-A conversation came up this week about a health matter that might have been resolved with getting regular rest. I encourage you to make sure that you fight for 7 to 8 hours of sleep per night. It will really do you alot of good.

Nutritional Fitness
-There are more insights gained from the results of some of the raffle entries, where many reported the increase in fruits and vegetables in increasing energy. Some suggestions included smoothies, and veggie pizzas.

CURRENT TARGETS
Physical Fitness
-The goal is to list the principles, practices, and products that help you improve your physical fitness. Some guiding principles can be found in steps 7,8,9 of SMARTsteps at the website www.BetterME.us. In general the goals are in three categories

1) endurance (this may also help get rid of waste when this type of exercise is performed. The importance of waste management is borne out by the observation of the value of inversion and massage, which may aid in the clearing of the lymphatics).
2) strengthening
3) stretching, which helps to make sure that we remain symmetric, and certain parts of our bodies are not overworked.

Personal Development
-The goal is to have some dialog about the skills that are most helpful. Some suggestions to get you started include; financial management, time management, learning, and communication. It can also be suggested that you develop a creative hobby which is a right brain activity. The value of this can be appreciated by watching the TED talk Stroke of Insight, by Jill Bolte Taylor. http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight?language=en It is also brain stretching and respectful, to try and learn another language. This may become more important as the world becomes flatter.

FINAL THOUGHTS
– Hope that you find the information helpful.
– I know that everyone does not like or have access to the internet. We would like to have a gathering to discuss lessons learned, barriers, and future directions likely in January.
– As we carry on our discussion we are trying to the advice suggested here: the basis for this effort, what we are facilitating: Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

Filed Under: News, SMARTmessage, SMARTplace