One Big Breath
Start your day w/ one big breath.

You are no better or worse than anyone.
Find grace in dullness of life.
And you live your movie.
Press forward.

How fortunate we are to give & receive gifts.
How great would it feel to share your IU Posters.
Kyle, Kerschner, Bernie +2

Logo for John March 25th
Good Breath. Deep Breaths.

Are you connected to everyone & everything?

TRAVEL

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DOCUMENTING
Budget & Costs: Get Receipts

FOOD BASICS
Peanut butter & banana sandwiches.
Avocado, eggs & bacon sandos.
Carrot juice and kale juice.

Shot List:
- Outside
- Entrance
- Study Areas (early for best spots)
- Time lapse while working

LIBRARIES

Tasks & Walk Thru:
- Food/Drink
- Internet Speed Test
- Library Perks
-

Need to make a physical checklist & print copies.

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LEADERSHIP

 

Leader

"All I want is to be confident & happy. All I want is for others to be confident & happy."

- The Leader

Durived From:
Comedians In Cars
Getting Coffee
w/ Jerry Seinfeld

People

"All I want is respect & appreciation."

- The People


STEP 1
Accept who you are - be yourself & build on it.

STEP 2
Have a fucking vision.
Seize it.

STEP 3
Accept the fact that you're going to have to be a dick sometimes.

STEP 4
Use every trick you have to realize the vision.

Source

DO THIS
- 1 -
Know people's needs
- 2 -
Set the tone
- 3 -
Keep the pace

Agreeable Giver
Push Over

People expect you to listen to them & implement all their ideas. You are very uncomfortable saying "no".

Disagreeable Giver
Leader

Rough and tough on the surface, but have other people's best interest at heart.

Disagreeable Taker
Ass Hole

Agreeable Taker
Shade-Ball


Emerging Leaders

Be Warned

Do not develop a scarcity mindset: If you give some of your power away, there is still plenty to go around. When you try to keep people down, you go down with them. The lower you push them, the lower you bend down to keep them there. They go lower, you go lower.
3 Main Reasons Leaders Fail at

Empowering Others

Job Security & Barriers of Empowerment
#1: Desire for Job Security: Leaders believe that if they help subordinates, they themselves will become dispensable. This is false.
#2: Resistance to Change: We must continually grow and innovate. Continually improve our organization. Leaders must become change agents.
#3: Lack of Self worth: Self conscious people are rarely good leaders. They focus on themselves, worrying how they look, what others think, whether they’re liked. They can’t give power to others because they believe they have no power themselves. And you can’t give, what you don’t have. Good leaders believe in themselves, their mission and their people.

Team Work

You have been brought up to avoid conflict but this is an integral part of team work - as a leader, you must be diligent about addressing conflict as you are setting an example and  standard for the teams workability.

Group Decisions

Silence is considered a disagreement - if all members did not weigh in, a decision can not be made. The leader should go around and ask every member for a formal commitment to that decision. 

A Great Leader

  • Have a strong vision
  • Inspired enough to inspire others
  • Passionate enough to impassion others
  • Use every trick & weapon in your arsenal to realize that vision

"Criticism should always be coupled with praise."

- R. Branson

 
 

Honest,
Niche marketing is powerful.

We're Communicating
w/ a collective intelligence.

Respect the universe.

 

Be kinder to your body.

Your kidneys. Your brain. 

#healthmonth #downwithsugar #antidepressive


FRAME
THEN
SHOOT

Frame the picture before recording.

 
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GRATITUDE

Gratitude leads to giving more, which boosts happiness for you and for others.

"A little thank you goes a long way."
- Richard Branson

GRATEFUL FOR GRATITUDE
Both giving it & receiving it.


Consistent graditude will make you genuinely happy.

List 2-3 things you are grateful for. Think of the feelings you get from that which you appreciate.
FOR EXAMPLE They can big things, they can be small things. For example, you are proud, you feel confident, sexy, filled with love.
 

Build up your confidence & self-esteem.

List 1-2 things you love about yourself. Why do you like these things? How or why does this effect others?
 
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Meditation

Find clarity by letting the muddy water settle.

Take Control of your emotions by maintaining detached appreciation for everyone and everything.

Vipassana Meditation is pure mindfulness, observing without judgement or fixation.

In our Universe

  • There is no good.
  • There is no bad.
  • There is only oneness.
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WOMEN

  Go on the offense.
Embrace Rejection Otherwise you will result to buffers; i.e. porn, intoxicants, rationalizing. Aversion to rejection is a result of low selfworth and/or ego invested preferences.

The main reason: Short term rejection is better than longterm regret. Live life, don't invest too much into your ego.

Experience teaches harsh, but it teaches best.

Art of Communication Comm. is the Median:
With women, communication is the median. They appreciate the art. The dance. They prefer covert communication, where as men prefer overt communication. Overt communication can be as frustrating to women as covert communicationis to men. They don't like it. Not in seduction anyway.
Stay Mysterious:
Communicate without speaking. Communicate with your behavior. Never overtly communicate anything to her. Allow her to come to the conclusions that you intend. Even if she doesn’t get it... don’t spell it out for her. This kills the mystery.
Interest & Intent A woman’s behavior is the only real gauge of her intent.
ManipulativeNote to Self: Katie can be a manipulative bitch.
Values Women want to be asked out by a man who has value. That does not mean money, power or strength, but rather, self respect, a life of his own and the ability to ask for what he wants without fear of rejection.
Go For It The more assertively you persue a woman, the more aroused she becomes. Sexuality is all about movement & the intentions behind the words you speak. Getting physical with women, and getting physical quickly & comfortably is ultimately the difference between having a bunch of female friends and haveing a lot of girlfriends & dates. Women often appreciate physical interactions (touching their arm, high five, etc.) Source: Models

"Don't overtly communicate ♥️ to women." - Experience
Know This About Yourself:
Sometimes you're not very smart. You look funny. You say stupid shit. You do awkward things. But that's ok - you're human. Imagine the worst, hope for the best and whatever happens, it'll all be alright. 
SOURCE
Seduce with Confidence, School of Life, YouTube

Make Her Feel:

POUNCED ON Forget who you are and what you stand for. Let go of all emotional control and self resepct ...because all you really need is her approval.
SPECIAL It is clear that you are living your own life, you are true to you and respect yourself more than anyone else, but you wish to allocate some of your time for her.

Stay w/ the moment. Do you want to experience her? What might you feel? If things happen : )


 ❁ On The Approach 

  • When talking to women, it's less about what you say and more about how you say it.

  • Women are at their peak of attraction when they feel their most feminine.

  • Women prefer you to be sexually assertive - without shame. It's bold and highly attractive.

  • Women like it when you're playful and/or tease them. They also like to be challenged from time to time.

What is your intention?

Before chatting with a girl, be clear on your intentions.

  • Do you just want to be friendly?

  • Do you want to know if you can see her again?

  • Do you want to ask her on a date?

Women are more responsive when they are sure about your intentions.



A mans attractiveness is inversely proportional to how non-needy he is.

NON-NEEDY

A Non-needy man's perception of himself is more important than what others think of him. His actions are primarily motivated by embodying his own values and desires. His actions and words are representitive of his strong character. Non-neediness is more attractive in every way. A non-needy man has respect for differing opinions. He presents himself well. He dresses well. He stands with confidence and speaks with confidence. He associates himself with whomever he wishes. A non-needy man is more concerned about controlling his own thoughts and feelings, rather than the thoughts and feelings of others. A non-needy man will be more invested in himself, but maintains detached appreciation for others, including really sexy women. He does not sacrifice his thoughts, feeling or motivations any more than his woman does for him.
NEEDY Neediness is when a man places a higher priority on how other's perceive him, rather than how he percieves himself. His actions and words will therefore be primarily motivated by impressing and winning approval from others. A needy man is constantly investing in the perceptions others. A needy man is hyper-friendly, because he believes this will make him more loveable. He tries to control what others think and feel about him, rather than control what he thinks and feels about himself. He will be more invested in a cute girl, than he is in himself. He'll be more concerned about her opinion, and less about his own opinion.

Who do you respect:

I only respect others. You are needy and a fucking coward. Pull yourself together man!
I only respect myself. Get over yourself, you selfish prick. Everyone deserves respect. Everyone. Always and forever.
I respect myself & others. You are non-needy and have strong character. Thank you. The Universe appreciates you.

NON-NEEDY

A non-needy man does not seek to impose (or force) himself on the boundaries of others. He's merely interested in maintaining his own boundaries, while respecting the boundaries of others.


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GETTING PHYSICAL
Slow & Curious - Feel It Out

Level 1 - - - - - - - -
Very light contact, keep the practice goalless, singularly focused repetition for 15minutes, make sure she knows she doesn’t need to please you with moans and groans - it’s about subtle sensation and nothing more.
Make it fun, there is nothing to achieve, interact as if it is all an experiment.
Avoid “does it feel good?” questions, and instead use directional questions instead - “would you like a lighter or stronger stroke?” “more to the left or right?

Level 2 - - - - - - - -
After 5 minutes of light contact, and singularly focused repetition, insert the middle finger of the non-stroking hand, palm up & use a come-hither motion to stimulate the g-spot, after 5 minutes, add the index finger to add a total of 2 fingers & continue the come-hither motion.

Level 3 - - - - - - - -
(remove fingers) Use a pillow under her hips (similarly to the improved position missionary and use your left thumb to anchor the clitoris, while you perform cunnilingus toward the upper right quadrant of the clit. do this as lightly as you would perform the stroke, for at least 5 minutes

Level 4 - - - - - - - -
Then fuck.

FALLING FOR HER?
Avoid Shitty Behavior & Entitlement

You’re starting to think you’re supposed to be together. Maybe you think you get along really well and should be together. Consciously, or subconsciously, maybe you believe she’s the one. But, what happens when things don’t go as planed? What if she stops responding?

If you see her pulling away or going in a different direction, you will feel slighted and unappreciated. You may fall victim to insecurities and despair. This is where you become susceptible to insidious behavior and entitlement. And regardless whether you think she is the one or not, this is when you begin to desire certainty. And this is when you need to be extra cautious about your emotions and your actions.

Know this: Certainty… is unobtainable. Attachment… is futile.

It’s the backwards law: The pursuit of certainty will only breed more/worse feelings and insecurities. Attachment to her, this is what makes you feel so shitty. Attachment is what makes you lose control. The more you try to attach yourself to her, the more uncertain and insecure you will feel. 

However, the more detached you are, the more comfortable you will feel in not knowing the outcome or the more accepting you will be toward alternative outcomes. Detachment removes our judgements of others. It removes unnecessary stereotyping and biases. It relieves you of your judgement of yourself. You don’t know if you’re lovable or not. You don’t know how attractive you are. You don’t know how wonderful things could possibly be. The only way to achieve these things is to remain uncertain of them and be open to finding them out through experience. Uncertainty requires some patience, but it is the root of all progress and growth.

Our values are imperfect and incomplete. Thinking otherwise breeds entitlement and devoids responsibility. Openness to detachment must exist for any real connection to take place. Before you can change your values and priorities in to healthier ones, you must first become detached from your current values. Find their faults and biases - see how they don’t much fit in with the rest of the world. Stare your own ignorance in the face and concede. Because ignorance is greater than us all.

FALLING FOR HER? (original)
Avoid Shitty Behavior & Entitlement

When pursuing someone you like and things don't go as planned - be causious of your actions. You may grow insecure if she stops responding. You'll probably feel angry if she doesn't see things your way. You may even have the desire to put her in her place - only later to realize you still have feelings for her. You believe this girl is that special someone that you're "supposed" to be with, so you indulge in an unwavering belief that you are right for each other - you believe that you deserve to have her and you'll do whatever it takes to secure that certainty.

But, Certainty... is unattainable. Attachment... it's futile. The pursuit of certainty only breeds more/worse feeling and insecurities. Your attachment to her, your certainty that you deserve her, this is what makes you feel so shitty. When you see someone else with her, you feel slighted and unappreciated. You fall victim to insecurities and despair. This is where you become susceptible to insidiousDef: proceeding in a subtle, but harmful way. behavior and entitlement.

It’s the backwards law. The more you try to attach yourself to her, the more uncertain and insecure you will feel. However, the more detached you are, the more comfortable you will feel in not knowing the outcome and the more accepting you will be about alternative outcomes. Detachment removes our judgements of others. It removes unnecessary stereotyping and biases. It relieves you of your judgement of yourself. You don’t know if you’re lovable or not. You don’t know how attractive you are. You don’t know how wonderful things could possibly be. The only way to achieve these things is to remain uncertain of them and be open to finding them out through experience. Uncertainty is the root of all progress and growth.

Our values are imperfect and incomplete. Thinking otherwise breeds entitlement and devoids responsibility. This openness to detachment must exist for any real connection to take place. Before you can change your values and priorities in to healthier ones, you must first become detached from your current values. Find their faults and biases - see how they don’t much fit in with the rest of the world. Stare your own ignorance in the face and concededef: admit that something is true after first denying or resisting it.. Because your own ignorance is greater than us all.

The Subtle Art of Not Giving A Fuck
By Mark Manson

What is the relationship between pleasure & common sense?

- Source: Durived from Meditations, by MA

SEX SUPPLEMENTS
Boost Your Testosterone

LONG TERM
Fermented Cod Liver Oil + Vitamin Rich Butter Fat (1 capsule bedtime & wakeup)
Vitamin D3 300IU upon waking & before bed
Brazil Nuts, 3 nuts upon waking, 3 nuts before bed

SHORT TERM (and fun) Nitro-Boost
20-24hrs prior to sex
Eat at least 800ml of cholesterol (ex: 4 whole eggs or egg yolks)
Testosterone is primarily produced at night while you’re asleep
4hrs prior to sex
3 Brazil Nuts
20 raw almonds
2 Capsules of Fermented Cod Liver Oil + Vitamin Rich Butter Fat

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LESSONS
FOR GREAT SEX
The Dating Playbook For Men
Review end of chapter 7 or a couple minutes before the end of the chapter somewhere around there – great tips on sex. Also, review saved clips.
ETHICS
WISDOM FOR SLUTS
The Ethical Slut
The real test of love is when somone sees our weaknesses, stupidity and smallnesses... and still loves us. This unconditional love is what we want from our lovers ans should expect no less from ourselves. It is never wrong to feel what you feel and want what you want. Emotions are never wrong. Only actions can be wrong. Only actions can be crimes.

Relationships
For Men: Love is like food, respect is like water.
For Women: Respect is like food, love is like water.
We can go longer without food, than we can without water.

 

- FIND -
yourself

 

Wisdom:

Wisdom is used to communicate heart to heart. Wisdom is about freedom - it allows you to run your own mind and run your own life. When you become wise, decision making is easy and you are comfortable with who you really are, which requires no effort. You are like a child again, but without the innocents. Trying to be who you are not, expends all of you energy.

Knowledge:

Knowledge is the tool we use to communicate - brain to brain. We can become the slave of knowledge, and then we are no longer free.
Worthy Cause & ReactionWith continual efforts for better thought practices, consciousness and wisdom, we can eventually rewire our brain to work more efficiently. This is a gesture of leadership. It sets a good example for modern society and influences our behavior so that over time our genetics will poses these qualities as human nature, allowing us to operate more efficiently as a society.
Observe & Be MindfulCultivate mindfulness with persistence and a gentle effort. Constantly pull yourself back to a state of awareness. Be aware of your thoughts, your body language - how do you present yourself to the world? What are your actions? What are your reactions? See your behavior from a broader perspective. Mindfulness = A Greater Sense of Self. It allows you to eliminate subconscious desires, aversions and competition. You can make judgements while being mindful - conscious for a critical moment. Balance desires, selfishness, gratitude & fairness. This is Intuitive wisdom.

"Stalk your own reactions"
– The Mastery of Love

Worthy CausePromote healthy living:
- better mental thought processes
- awesome life hacks
- great activities
- healthier diets
SUPES DEEP CONSCIOUSNESS
I am conscious. I am conscious moment-to-moment. I am conscious because it is my meditation. I am conscious, therefore I am grateful. I appreciate all that is life, and I know that it is temporary.  I am conscious and my subconscious is a reflection of that. When I am conscious, free will is a liberating experience. With freewill I am empowered. I am empowered to serve those I appreciate, those I connect and believe in. Those I am willing to encourage with detached appreciation. This is a real, true to form, appreciation. Being conscious allows me to let go of negative thought patterns. Actions & reactions must happen naturally. It must be the chemistry of your communications, body language and facial expressions.
Be HappyBe Happy My happiness comes from universal love and friendliness. I have a life energy that encourages all to be happy, well and peaceful. I make people's lives better by being here for them. I am here for their support. Genuine acts of kindness make me feel great - even if the recipient never knows the source.  With self control and consistency, I develop piece of mind, courage and self confidence. It makes me feel good to recognize others for their greatness. It also feels good to encourage others to be great, because it is clear that they have potential. My life is rich and full because I make other's lives rich and full. The Dali lama said "to be happy, make others happy." Practice the art of giving.
Be Wise My intuitive wisdom is most powerful when I am patient & aware. I am present, in the moment, which allows me to act & react to people and situations with great ease. My presence allows me to solve problems as soon as they present themselves. I have no problem dealing with desire, manipulations or pressure, because I am patient and focused.
 
 

DIRECTION

Align your head & heart and the rest will fall in to place.



 

Create Media that is so rich that it builds lasting credibility.

Cool features? Components? Ways to deliver? How do you add value to their lives?
Master Your Emotions If these are of no surprise, then you are the master of your emotions.
Appriciate Good Behavior, Observe Bad Behavior

- brilliant or ignorant behavior
- giving or selfish behavior
- caring or careless behavior
- loving or hateful behavior

Observe mindfully and act accordingly - always appreciative, never consumed. 
MindfulnessMindfulness can be observed through your actions, body language and facial expression. It can be seen in your work. It can be seen as a reflection of those around you.  
ConfidenceSelf confidence comes from trusting yourself and trusting your own actions.
DirectionIf you so choose, you may lead a carefully sculpted lifestyle, based around your personality, passions and responsibilities.

Indypendence

We often use our creativity and imagination to create work that is:
    - uniquely to our senses
    - profoundly emotional
    - simply beautiful
    - pleasing to observe
    - Enjoyable to consume

We call this type of work "art". Art is a cornerstone of humanity and the essence of culture. Equally important, it is a tool for innovation, inspiration & exploration.

That is why we honor great artists & great art work. At our core, we believe that inspired people can lead inspired lives. Inspired people can change the world for the better.

A Good complement is a warm breeze on a Cool day.

A Good complement is a Cool breeze on a warm day.

- Naptown Narrator -

The Good.
The Bad.
The Neutral.

...the important.


Systems for living

Upgrade your systems for living. How can you get better at life? Constantly think about what you've done and how you can do it better. Have a self imposed feedback loop. Question yourself. How can you do __________  better? (Elon Musk's single best piece of advice)

Discouragement

Upgrade your systems for living.Failure, rejection and lack of progress can lead to discouragement. Striving for unrealistic expectations is often the source. This is not an uncommon cycle of life. Nevertheless, it can be avoided.
SOLUTION: Observe you state of mind clearly. Don't add anything to it - just watch it. A sense of failure is only a fleeting emotion. If you get involved, it feeds on your energy and grows. If you simply stand a side and watch it, it passes away. Being mindful is the best way to tackle this issue head on.  Don't get side tracked by an emotional reaction - simply observe, and your discouragement will begin to dissolve. (source: Mindfulness in Plane English)

Ugliness
You will often find that the ugliness you see in others is merely a reflection of your own nature.

Pride
A humble you could point out any negligence on your own behalf.  

Ego
Ego = Research + Experience

Honor
To encourage others is a great honor.
To have wealth is a great honor.


I am comfortable, just being me.
I live in the present as Michael Guggenheim.
I let go of distractions & I free fall.

To be in the present is scary, but thrilling. It's the only way to make great strides in a little time. You will make mistakes, and that is ok, they can be corrected. The fear of making mistakes is less than my fear of regret.  In the words of Malina Simone Jefferson, "Think less, do more".

 

success

 

Focused & Relaxed
Thoroughly absorb these materials, concepts & values.
Embed them deep in the subconscious.

"Either you control your mind,
or it controls you."

- Napoleon Hill

Success:
Mental Preparations

When you get butterflies, don't try to suppress it - use the energy as inspiration.

Being relaxed and conscious allows us to channel the alpha waves in our thoughts.

Be conscious about dwelling on failureTake mental notes & shoot for progress.

In some circumstances, it's better to ask for forgiveness than permission. (R Branson)

Our favorite politicians are the ones that don't give a damn what people think.

Two main driving forces in human nature, Sex & the feeling of importance.

Cultivate success by supporting others.

Support those around you, you will be protected against the forces we can not see.

In addition, you may just find inner peace and happiness.


SECRETE TO SUCCESS

“If there is any one secrete to success, it lies in the ability to understand things from other's perspective, as well as from your own.”
- Henry Ford
90% of people
ignore this quality,
90% of the time.

Make Others
Look Good

+ Raises Spirits
+ Strengthens Bonds
+ Shows Confidence
+ Shows Humility
+ It's Fuckin' Cool
 

THE BIG PICTURE

You are here to... Define your own existence. You are here to find peace & understanding. Be bold and resilient - conscious and respectful. Embrace both the highs and the lows, because both are proof that you are living a full life. You are here to explore and learn on your own terms. You are here to have fun, love and do things that make your soul happy.

Personal Success

Focus & Determination Align yourself with the end goal. What do you want out of this?
Patient & Understanding Being patient and understanding allows you to master your emotions and focus on the big picture. It allows you to endure pleasure and pain without losing sight of the end goal.

WORLDLY SUCCESS

Shape The World Only a strong self can attain and then maintain worldly success. 
A Strong Self Can:+ Cultivate Lasting Relationships
+ Lead and Inspire Others
+ Improve Life As We Know It
Build YourselfWorldly success comes from dedicating yourself to becoming a better person, each and every conscious moment. Constantly, constructively, build a better you. Success comes with patience & persistence. Success comes when you share your vision & skills with the world.
Eliminate YourselfWorldly success will come when you eliminate insecurities and insidious behavior.
 

The Best Version of You IS...

YOU

You are happy to make new friends, but you aren't susceptible to peer pressure and don't require approval from others. You doesn't take yourself too seriously and have a great sense of humor. You are well kept. You eat well. You are groomed. You have great style & great taste. You are confident and self composed. You are wise and truthful, especially when it counts. Most importantly, you take action. 
 

Forgiveness

Break Down Barriers

Boost Your Alpha WavesWrite down a list of people who have hurt damaged or wronged you in the past. Sit down in a relaxed meditative state Now, for two minutes or so, thank back for two minutes or so of the exact moment you need to forgive. Imagine the setting it happened in. Step 2. Imagine the person in front of you. Imagine the emotions you had - really relive the experience the hurt and pain. Only do this for a minute or two. Really let the pain consume you. Feel the pain. Step 3, forgive and feel love. Instead of anger, try to feel compaction for him/her. Ask yourself, what did I learn from this? How did this situation make my life better? (But remain unfuckwithavle - at piece, but not naive)
Who do you need to forgive & why?
 

Content

We tend to overestimate what we can do in a year and under estimate what we can do in three years.

Tell me if I can capture some footage for you.

Day objective- make it in to an event. Can be anything doesn’t matter. Have fun with it. Silly. Purposeful. Both. Or whatever?

Understand people - think through the camera lens.

Personal
Development

  • Live a healthy lifestyle

  • Learn to work faster

  • Find satisfaction in mundane chores that lead you toward your goals

  • Don't take yourself too seriously

  • Eat better

    • way less sugar

    • no binge eating

    • balanced lunches

    • healthy snacks

  • Build more muscle

Long
Term

  • Start a Family

  • Buy a Home

Short
Term

  • Start Dating

Video Ideas

 Seduce the camera:

Look at left eye, then right eye, then left eye, then lean in & look at mouth 

Recording by hand gives the most flexability.

Points System:
+5 Morning Time Lapse
+5 Night Time Lapse
+2 Slow Motion

Tai Lopez Project

Get Content From Tai's Site

1 post a week. For 3months = 12 posts
1 months worth of post.
Additional 1 post per week = 4 + 12 = 16posts

 



AUDIO

Categories

  • Textures

  • Transportation

  • Sci-Fi

  • Stingers

  • Jingles

  • Sports

  • Machines

  • Animals

  • People

  • Work-Home

  • Ambience

  • Booms

  • Foley

 
 

Training


Play safer shots in the beginning of a match.

Unconditional Confidence
If there is no hope, there is no fear.


One leads to the other:
Hope for pleasure = Fear pain
Hope for gain = fear loss
Hope for praise = fear criticism
Hope to be liked = fear ill will
If you fear double faulting, behind that is hope that you won't. The more you hopeful you are to win a point, game, set or match, the the greater fear of disappointment when/if you lose.
To win, You Must Not Have Fear
To Win, You Must Be Present
Unconditional Confidence comes from a state of Zen.

Before you begin a big point, think to yourself "ok, it's all your's universe - take over"

You can think about the last point or upcoming play - but you must remain mindful - you are aware that you are thinking and then gently let the thought pass and remain in the present

No Hope, No Fear
To Win, You Must Be Present

Practice Vs. Game Play
Only Good Vibrations
During warm ups and practice mode, you can mentally analyze shots and performance. During game play, no such analyzing should occur - in the zone, in the moment, no worries, only awareness and joy. Positive affirmations (+vibes) are acceptable as well. Example, "my volleys are getting it done", "my serves are strong and consistent"

SPRINTS

The is what allows hgh to secrete in your system.
It may take a little time to build up a tolerance to go for a for 15 minutes.
You only need to do this once a week.

  • Run as fast as you can (like a tiger is chasing you) for 30 seconds
  • Rest for 90 seconds
  • Repeat these actions for 15 minutes

WEIGHTS

Do not do this more than one time a week as you start.
The best weight training should happen for 20 minutes at a time.
Each movement should happen until muscle failure (can't move the weights one more time).
The time between movements should be less than two minutes and less time is better.

  BEST
  EXERCISES

  • seated row
  • chest press
  • pull down
  • overhead press
  • leg press

A person starting now should do 4 rigorous works in a month. One week weight training, the next week sprint intervals.

Expect to be very sore after these workouts.
Waiting for the seven days is the sweet spot.

Lunges and squats work the glutes

 

Health


By Dave Asprey

Base Diet

MORE DETAILS Delicious fats, high-quality proteins, plenty of veggies and moderate amounts of carbs.

Grass Fed

THE PIRKS Grass fed organic meats have more nutrients & less harmful toxins.
  • Improves brain function
  • Less toxins
  • More nutrients
  • More antioxidants
  • More omega-3's
  • More trace minerals
  • Crucial vitamins
  • Protein

    SOURCES
  • Low mercury fish
  • Grass fed beef and lamb
  • Pastured eggs
  • Hydrolyzed Collagen
    (bovine bone & cartilage)
  • Clean whey concentrate
  • Poultry (eat in moderation)
  • Maca Damien nuts buy cold, store in the fridge
  • Pecans buy fresh and whole, store in the fridge



  • Fats

    THE HEALTHY ONES
  • Bone marrow (best)
  • Grass fed butter
  • Grass fed gee
  • Virgin coconut oil
  • MCT oil
  • Grass fed animal fats
  • NOT poultry fats
  • Fish/krill oil
  • Coco butter (eatable)
  • Pastured bacon
  • Grass fed beef
  • Pastured Eggs

  • Avoid:
  • Commercial lard
  • Vegetable oils
  • Trans fats
  • Soy
  • Veggies

    BULLET PROOF It's ideal to eat fresh vegetables but if you can't get frozen vegetables
  • Avocado
  • Brussels sprouts cooked
  • Spinach cooked
  • Kale cooked
  • Asparagus cooked
  • Broccoli
  • Cabbage organic
  • Cauliflower
  • Celery organic
  • Cucumber
  • Lettuce
  • Squash
  • Zucchini raw or cooked
  • Green beans cooked
  • Peppers
  • Green beans cooked
  • Tomatoes
  • Onions at dinner time bc of sugar
  • Sleep

    HONEY DETAILS 2 tablespoons of apple cider vinegar
    Tablespoon of raw honey
    Desalved in to warm/hot water

    Start a regimen of 8hrs of sleep.
    HONEY DETAILS
    During the night, your brain uses a lot of energy. One efficient form of brain energy comes from sugar stored in your liver, called liver glycogen. Your brain taps your liver glycogen before hitting your muscle glycogen (stored sugar in your muscles), so having a little extra sugar before bed can help your brain function better at night. Raw honey is preferentially used to stock liver glycogen, so it is used first for brain function. Raw honey is 22% better at making liver glycogen than the cooked, conventional stuff you’re likely to find at the supermarket. Taken without protein, a small amount of honey will raise blood glucose while you sleep too. I was skeptical of this trick when I first heard about it in The Honey Revolution, but I found it does work well as long as you don’t combine it with protein. Especially when you’re doing BP Intermittent Fasting or eating very few carbs, you can get more deep sleep when you take a small amount of raw honey. At first I assumed that taking raw honey before bed would throw me out of fat burning mode, but as long as MCT oil was taken with the honey, enough ketones were produced to stay in fat burning mode. Take 1-2 teaspoons of raw honey before bed if it helps with your sleep.



    Dinners

    IDEAS
  • Steak and un-salted grass fed butter... 👌🏼
  • Creamed cauliflower (fake mashed potatoes)
  • Good carbs: sweet potatoes carrots and white rice
  • Onions at dinner time bc of sugar
  • Mexican restaurant - gf beef, pinto beans, mixed veggies and extra guac
  • Dinner - Gf beef, lentils and mixed veggies
  • Dairy

    ACCEPTABLE
  • Full fat organic raw milk
  • Yogurt from grass fed cows
  • All cheese promotes the build up of toxins
  • Low temp grass fed whey protein (use moderately)
  • Cut Sugar

    MORE DETAILS Eliminate performance zapping sugars.
    Sugar is harmful to both your mind and your body. It clouds your thoughts, making you scatter brained and your liver has to work extra hard to breakdown the unnatural ingredients. Standard sugars turn in to unhealthy fat, which is even more difficult to burn off. 
    MORE DETAILS
    Sugar triggers the same centers in the brain as cocaine. Sugar can decrease the # of dopamine receptors in your brain, making it harder for you to feel the energy and pleasure your body's dopamine provide (called Dopamine Resistance). The same thing happens to dug addicts. Sugar provides zero satiation, leaving you hungry even after you ingest large amounts of it. Eating sugar makes you tired, disrupts brain and hormone function and promotes obesity. After you eating sugar, you lose focus, energy and negatively effects hormones in your blood sugar.
    Source: "Salt Sugar Fat" by Michael Moss
    "The Bulletproof Diet", by David Asprey



    Dessert

    MMMMM Fruits should be treated more like candy then they should regular dietary food

    Misc.

    MISCELLANEOUS Apples are highly susceptible to a pesticides it's best to buy organic
    Peaches rank pretty high on the pesticide and mold ranking

    Supplements

    KEEP ON HAND Vitamin D3
    1000 IU for every 25 pounds of body weight - take in the morning

    Magnesium
    600 to 800 mg a day helps for cellular growth and recovery from stress - take at bedtime

    Vitamin K2
    2000 mg per day- works synergistically with vitamin D

    Vitamin C
    1 to 2 g per day - take more if you're suffering infections or need additional healing

    Krill Oil
    as a supplement to fish oil

    4 Hour Body

    "Look Fit" Diet & Tracking Progress
    LOOKING FIT
    2 Tips for Tracking Physical Progress

    Before and after photos
    - front
    - back
    - side
    Place it where you'll see it often

    TI measurements: Circumference measurements
    (Need at least 5 measurements to make it stick)
    - both upper arms
    - waist, @ navel
    - hips @ widest place below waist
    - both legs, mid thigh
    = Total Inches (TI)

    DIET
    Follow These 5 Rules

    #1 Avoid all white carbohydrates (unless w/in 30min of resistance training) - all bread - rice - cereal - potatoes - pasta - tortias   - fried foods with breaking

    #2 eat the same foods over and over again - Keep it simple - pick 2-3 meals and repeat them - proteins, egg whites, chic breast, GF beef, fish, pork, legumes (lentils, black beans, pinto beans, red beans), spinach, mixed vegetables (broccoli, cauliflower), asparagus, peas, green beens

    #3 don't drink calories - water, coffee tea, 

    #4 don't eat fruit 4 days a week

    #5 eat whatever you want once a week. Eating till your sick of the food can help you curb the bad stuff until the following week - Helps with fat loss 


    Head Strong

    Discount Fish Oils They can do more harm than good; contaminated, oxidized, low potency, fishy smell. If you can't find quality fish oil, use Krill Oil - more antioxidants

    Dopamine 

    The "reward" center of the brain. 

    Associated with decision making and motivation.

    Gives you willpower to resist impulses and motivation to achieve your goals. 

    Comes from protein building blocks called "amino acids". 

    Sources: Sunlight, tanning lamps, beef, turkey, avocado, chicken, almonds, wild salmon, bacon, beef, liver, Vitamin C

    "A fat brain is a smart brain."

    Serotonin

    Serotonin is a neurotransmitter that effects mood & perception.

    Melatonin (the sleep hormone) is produced from serotonin.

    Sources: Lamb, Beef, Turkey, Chicken, Wild Salmon, Almonds, Cashews, Hazel Nuts

    acetylcholine

    Acetylcholine is a neurotransmitter that stimulates muscles, REM & prevents Alzheimers.

    Source: Supplements & raw eggs

    GABA Supplements

    • Improve mood
    • relive anxiety
    • improves sleep
    • calmness & focus

    DHA

    High fatty material crucial for higher brain development.

    • prevents Alzheimers
    • improves memory

    Sources: Grass Fed Animal Meat, Bone Marrow, Pastured Egg Yolks (deep gold color), Quality Olive Oil

    Grain fed meats do not have sufficient nutrients or healthy fats


    Mitochondria

    Mitochondria is an found in most cells, where the biochemical processes of respiration and energy production occur.

    An organelle is an organized or specialized structure within a living cell.

    Headpoints (3)

    1. Your head is the first place that suffers when you are chronically inflamed.
    2. When your mitochondria are inflamed, they are less efficient at making energy. 
    3. Nearly ever cause of lowered energy production lays the ground work for developing chronic diseases later

    Headstart (2)

    1. Pay attention to your muffin top: the same foods that cause your body to be inflamed also cause your brain foggy and inflammed
    2. Spend some time outdoors barefoot to soak up some of the earths negative charge (EZ water) and get some UV and infrared light (if winter, use an earthing matt and a sauna)

    2 Way Street Sugar Cravings

    There is a direct relationship between inflammation and damaged mitochondria. Damaged mitochondria also leads to inflammation. Damaged mitochondria leads to sugar cravings.

    Heart Disease, Diabetes, Alzheimer & other degenerative diseases are all the result of mitochondria problems.

    All causes of lowered energy production in your body now are laying the ground work for progressive declines of performance and the development of chronic diseases later.

    Knock 2 Health Birds with One Stone

    The exact same thing that prevent and reverse chronic diseases have also been linked to increased levels of brain function and performance.

    It all starts with your mitochondria.

    EZ water cells. It's important to have negatively charged cells in your body. There are many ways to get more of it, but one great way is by doing yoga barefoot on grass. Also, light therapy does this. Go outside on a walk (without sunglasses for a while).

     

    Push yourself

    Self-esteem

    Falling victim to outside influence happens when you feel insecure - and there is no better way to feel insecure than when you half fast something your working on or you are doing something you don't believe in. No matter what it is you do if you try your hardest and you come from a place of integrity, you can be proudhave confidence and not give a damn what other people think. (YAABA)

    Sometimes people put you in difficult situations to disagree with that but not standing up for yourself shows that you are respecting them in their morals more than you respect your own morals and self love and self preservation. It's better to reciprocate the uncomfortable feelings by holding them accountable that it is to lower yourself to something you were not.

    Look at yourself through the same eyes as someone who unconditionally admires you. (YAABA)

    Better Hygiene
    brush your teeth
    take your contacts out
    sleep comfortably

    Stay Clean & Organized
    clean work space
    clothes put away or in hampers
    clean out car

     

     

    Books

     
    unnamed.jpg

    BUY IT

    While reading it, you realized that this would be a good one go back to and listen to again. Embrace Stress!

    0.jpg
    Screen Shot 2018-08-13 at 12.28.29 PM.png

    BUY THIS

    It breaks down the many facets of the human body - how we operate as a life force.

    Screen Shot 2018-10-24 at 12.32.51 PM.png
    Zen Mind Beginner’s Mind

    High Level Thoughts

    Primarily useful in its ability to inspire introspection, worth reading for practicioners of mindfulness. Keep the concept of beginner’s mind present to avoid hubris, or limited potential.

    Lessons

    “The practice of Zen mind is beginner’s mind. The innocence of the first inquiry—what am I?—is needed throughout Zen practice. The mind of the beginner is empty, free of the habits of the expert, ready to accept, to doubt, and open to all the possibilities. It is the kind of mind which can see things as they are, which step by step and in a flash can realize the original nature of everything.”

    “If your mind is empty, it is always ready for anything; it is open to everything. In the beginner’s mind there are many possibilities; in the expert’s mind there are few.”

    “This is also the real secret of the arts: always be a beginner. Be very very careful about this point. If you start to practice zazen, you will begin to appreciate your beginner’s mind. It is the secret of Zen practice.”

    “Doing something is expressing our own nature. We do not exist for the sake of something else. We exist for the sake of ourselves.”

    “The state of mind that exists when you sit in the right posture is, itself, enlightenment. If you cannot be satisfied with the state of mind you have in zazen, it means your mind is still wandering about. Our body and mind should not be wobbling or wandering about. In this posture there is no need to talk about the right state of mind. You already have it. This is the conclusion of Buddhism.”

    “So when you practice zazen, your mind should be concentrated on your breathing. This kind of activity is the fundamental activity of the universal being. Without this experience, this practice, it is impossible to attain absolute freedom.”

    “CONTROL “To give your sheep or cow a large, spacious meadow is the way to control him.””
    How To Live

    By Sara Bakewell

    How to get along with people, how to deal with violence, how to adjust to losing someone you love—such questions arise in most people’s lives. They are all versions of a bigger question: How do you live? This question obsessed Renaissance writers, none more than Michel Eyquem de Montaigne, considered by many to be the first truly modern individual. He wrote free-roaming explorations of his thoughts and experience, unlike anything written before. More than four hundred years later, Montaigne’s honesty and charm still draw people to him. Readers come to him in search of companionship, wisdom, and entertainment —and in search of themselves. Just as they will to this spirited and singular biography.

    Tools of the Titans - Tim Ferris
    Catcher and the Rye
    Ware & Peace
    American Caesar
    (understand grandpa)


    Quotes

    PhillKnight.jpg

    “We’re not broke. We just don’t have any money yet.”

    "You grow or you die."

    - Phil Knight

     
     

    Bio & personality

    Series of funny face photos. 

     

    S C E N E
    Narrator leaves conversation - stands in the frame of a door. Alternate personality (cut frame).  Alternate person in frame of door - enters new scene and carries on story. 

     

    A Great Leader (production)

    • Have a strong vision (or people will eat you alive)
    • Inspired and passionate enough to inspires others
    • Use every trick & weapon in your arsenal to realize that vision

    Music Source: Epidemic Sound

    Trick
    Photography

     

    Get Motivated

     

    You are physically tired.

    You are mentally weak.

    You are lost.

    You are hurt.

    You are confused.

    And you wait. You're waiting to feel inspired. You're waiting to feel motivated. You're waiting... until feel ready.

    Meanwhile, precious time, your greatest fucking asset, passes by and you do nothing. 

    But here's the thing... what ever it is you're waiting for - it comes from within. 

    You're waiting to be inspired - but, it's actually the PURSUIT OF your desire that is so inspiring. 

    You're waiting to be motivated - but it's actually the PURSUIT OF your goal that is so motivating.

    YOU are your own source of inspiration. YOU are your own source motivation.

    It comes from your ACTIONS - it comes from within.  

    It does not matter how big/small your task.

    It does not matter how fast you move or how slow you think.

    What matters is that you do not ...stay ...stagnant. You show grit and you endure.

    Because you... you are ready.

    You have motivation.

    And your next move, next step, your next action - whatever it is... it's going to be fucking inspiring.

    ADD to daily

    Simplify & Implement


    Manson's Law of Avoidance The more something threatens your identity, the more you will avoid it. That means, the more something threatens the way you choose to view yourself, how successful or unsuccessful you believe yourself to be, how well you see yourself living up to your values, the more you will avoid coming to terms with that particular issue, or moving with a certain task. Theres a certain comfort that comes with “knowing” how you fit in the world. Anything that shakes up that comfort (even it could potentially make your life or other lives better) is inherently scary. Manson’s Law applies to both good things and bad things in life. Making a million dollars can threaten your identity, just as much as losing a million dollars. This is often why people are so afraid of success - for the exact same reason that your afraid of failure. It threatens who they believe themselves to be. You avoid telling your friend that you don’t want to see them anymore, because ending the friendship would conflict with your identity a nice, forgiving person. These are good opportunities that we consistently pass up. Because they threaten to change and feel about ourselves. They threaten the values we have chosen and have learned to live up to. We are unfairly biased toward what we already know and believe to be certain. If I believe that I’m a nice guy, I’ll avoid situations that could potentially contradict that belief. If I believe I’m an awesome cook, I’ll seek out opportunities to prove that to myself over and over again. Until we change how we view ourselves, what we believe we are and what we are not, we can not overcome our avoidance and anxiety. We can not change. In this way, knowing yourself or finding yourself can be dangerous. It can cement you in to an unnecessary role and sadle you with unnecessary expectations. It can close you off to inner potential and outer opportunities. “ Say never find yourself. Never know who you are.” Because that is what will keep you striving for discovery. And it forces you to remain humble in your judgements and more accepting of the differences in others.  

    Sun-Tzu.jpg

    EVIL DOERS

    “Evil people never believe that they are evil, rather, they believe that everyone else is evil.”

    (“Many of the worst criminals feel pretty damn good about themselves. For others to feel justified for doing horrible things to other people, they must feel an unwavering certainty in their own righteousness, their own beliefs and deservedness.”)

    LIMITING BELIEF 

    My grandfather is the successful one. All other family members pale in comparison. 

    (This is why you should be great, Michael. And this is why you should encourage others to be great)

    Note to self: Ambition

    Be proud of yourself and encourage others to be great.

    The fear that other people can be/will be/are better than you is a limiting belief. The fear that this is a bad thing, that people are better than you, is a limiting belief. Encourage others. Encourage all. See peoples potential and admire their brilliance. The pain starts when you stop appreciating others.


    The Meditations
    by Marcus Aeralius

    Friendships and relationships that run astray or are intentionally disrupted are often difficult to bring back to unity or restored to it’s former condition. When issues arise between you and another, do not let them tarnish your feelings towards them and continue to treat them equally as you treat all others, no only in regards to steady judgement and action, but also in the matter of gentleness, towards those who try to hinder or trouble you. Because it shows weakness to become vexed at them as well as to be diverted from your regular course of action.

    - - - - - - - - - - - - - - - - - - - - 

    Nothing is worse than a false friendship. The good and simple and benevolent can be seen in the eyes and there is no mistaking it. The powercomes from the soul.

    - - - - - - - - - - - 

    For Your Consideration

    Consider that you do many things wrong. Don’t consider yourself a man, unlike others because even if you abstain from certain faults, you still have the disposition to commit them, either through cowardice or concern of reputation.

    Consider that you do not know if men are doing wrong or not, for many things are done with a certain reference to circumstances. And in short, we must learn a great deal in order to pass a correct judgement on another mans acts.

    Consider when you are vexed or grieved that mans life is only a moment and after a short time we are all laid out dead.

    Consider that it is not a man’s action that disturbs you, for those actions have foundation in one’s own ruling principles. Rather, it is your own opinion of his action that upsets you. Remove your judgement from the matter and consider that the act may be of grievance.

    Consider that a good disposition is invincible, if it is genuine. For when violent or insidious acts are bestowed upon you, if you continue to act kind and calm, they can be assured that they are doing more harm to them self.

    We must no use double meaning, disapproval, disappointment or lecturing in correcting other’s errors. but rather, affection. We appreciated when our errors are pointed out as being corrected when our errors are pointed outwith the same regardWe appreciate when our errors are corrected with the same regard as a bystander. 

     

     

     

     

     

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