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The Official Pull-Up Checklist (AVOID MISTAKES!) - YouTube
Prerequisite list: Things that can enhance ability to do a pull-up
(1) Strong abdominals. Hang from a bar with absolute stillness. Do more hanging ab exercises.
(2) Strong deadlifts. Stronger you are at "pulling" the better you're going to be on the pull-up.
(3) Strong scapular strength. Need to be strong and stable. Straight arm scapular strength.
(4) Body fat has to be in check. Good strength-to-bodyweight ratio. Get body fat down.

The Set-up
(1) How we grab the bar. Narrow? Shoulder width? Wide grip? Go for slightly wider than shoulder width. Place shoulders in the right position. Gets elbows out in front of the body. Puts stretch on to the lats.
(2) Depth of the grip. Far end of fingers? Deep in the palm? You can do more pull-ups if you grip if you use a hook grip, but you're inviting long-term problems.
(3) Positioning of your legs matters! Keep legs together, pointing toes down towards the ground, and straight out in FRONT of you. Plug the energy leaks (i.e. actively engage your calves, squeeze quads and straighten your knees, squeeze glutes behind you, tighten your abs, ) !!! All these things plug potential places where the force that you're going to generate down to the bar can leak out of. You're whole body is one kinetic chain, with the energy flowing up and down.

The Actual Rep
(1) Look up. Look right at the bar. Get the bar to your chin, preferably to your sternum.
(2) Initiate. Squeeze the bar. Not just through the entire hand. Focus on the ring finger and your pinky finger. Those are the two weakest fingers in your grip. If you can master the weakest fingers, brings the rest of the group along for the ride.
(3) Mindset. Pull the bar down to your body! Attack the bar with your chest. Reach for it with your chest. Open your chest up. Establish thoracic extension. Make exercise easier AND Increase the safety of exercise when it comes to your shoulder.

Caveat: Potential Impact on Shoulder
Do you need to go full out dead hang on every pull up rep. Yes, straighten the elbows on every rep. DO NOT UNPACK YOUR SHOULDERS. Dead hang does NOT mean unpacked shoulders (destabilized shoulders)!!! Don't allow your traps to ride up near your ears. Pull your traps down.....Don't think that getting completely lax at the bottom of the pull-up is a good thing. Get straight at the elbows, keep the tightness there, keep the stability, and then allow that extension through the thoracic spine to still allow for the movement require to execute the pull-up properly, every single time
abdominals  AthleanX  checklists  deadlifts  glutes  mindsets  mistakes  pull-ups  strength_training 
september 2019 by jerryking
How to step back and rethink your career goals
SEPTEMBER 17, 2019 | Financial Times | by Elizabeth Uviebinene.

Mobile apps: Wunderlist and Trello.
Podcasts on the “back to life” mindset: How to Fail with Elizabeth Day, Better Life Lab and Without Fail
Newsletters: The Roundup by Otegha Uwagba

Autumn now brings a sense of trepidation — it can be an unsettling time for those who are starting new opportunities and a source of anxiety for those who feel stuck in a rut while others move on......I look at autumn a little differently, seeing it as a time to reset and an opportunity to make small changes to my routine without the cynicism that is attached to new year’s resolutions...... a little refresh now can go a long way...... it’s more about making time to check in with them, to realign and reprioritize.......The first step is to check in on your long-term goals, the ones you want to achieve in a few years. Is your current trajectory aligning with those goals? If not, why not? What can you implement today to get you back on track?....write down what you’ve achieved this year and positioning it within the overall business objectives that show your individual impact......journal when it comes to both long-term and weekly career planning. Spending time writing down objectives and reflecting on how best to get there in the coming weeks and months can provide a sense of control......prioritizing is essential to maintaining a healthy work and life balance. Journal five goals for the next four months and then place them in priority order, cross off the bottom three, to leave the two most important ones. That's where to focus one's time and energy......."Find your tribe”. A sense of community is key to battling the loneliness that this time of year can bring. This could be done online by signing up to a newsletter, or via community groups and live events....Attend conferences.....use this time of year to consider making a career change, aiming for the next promotion or starting a side project, ....reflect, plot and plan on how best to get there. Sneaking small changes into our working life can make all the difference.
autumn  conferences  goals  howto  journaling  long-term  Managing_Your_Career  mindsets  mobile_applications  networking  podcasts  priorities  reflections  résumés  self-organization  sense_of_control  tribes  work_life_balance 
september 2019 by jerryking
Mindset: The New Psychology of Success
You already have the book, just checkout the chapters about kids.
parenting  parenthood  mindset  book  mindsets  growth  growthmindset  fixedmindset 
june 2019 by osteel
Why You Should Try to Be a Little More Scarce
May 18, 2019 | The New York Times | By Cindy Lamothe.

* Conventional wisdom tells us we should eagerly embrace every opportunity that comes our way, but playing a little hard to get has its advantages.
* Robert Cialdini, a leading expert on influence and the author of “Pre-Suasion: A Revolutionary Way to Influence and Persuade.”
* John Lees, a Britain-based career strategist and the author of “How to Get a Job You Love.”
* Liz Ryan, founder of Human Workplace and the author of “Reinvention Roadmap: Break the Rules to Get the Job You Want and Career You Deserve.”
* Shirli Kopelman, author of “Negotiating Genuinely: Being Yourself in Business,”

Studies show that opportunities are seen to be more valuable as they become less available.....the scarcity principle says that people are more attracted to those options or opportunities that are rare, unique or dwindling in availability,”. The underlying principle is “reactance”: Essentially, when we think something is limited to us, we tend to want it more....it’s possible to harness this concept and increase our appeal in things like negotiations and career advancement.....if you find yourself becoming overzealous over every little opportunity that comes your way, here are a few ways to keep things in balance:

(1) Be less eager - Appearing readily available can work against you....This comes down to economics — if you’re in low supply and high demand, you’re worth more. Making something harder to get, “tends to increase at least the perception of the value, if not its actual value.”....tell people that you're “..selective with who you work with, but you would consider working with or for them.”... “Well, I do have a couple of other projects that I’m working on. However, I could prioritize this for you if you want.”

(2) Don’t jump the gun - It’s easy to become excited when an unexpected opportunity presents itself, Ms. Ryan said, but remember that your power in any negotiation is related to your ability to walk away. Once you have interest, channel that into due diligence, Mr. Lees said. “Research the organization as if you were going to invest half your life savings in it,” he said. It’s also important to continually check in with your gut, Ms. Ryan added, and remember: Don’t accept an offer before fully considering the terms.

(3) Know your market value - continually assessing our market worth, “so that if an unexpected opportunity comes up, you don’t have to rush and do a slack job on this crucial factor.”...Keep an updated spreadsheet on hand with a list of your skills and achievements so you can quickly review it when you have an offer. You also have to know how much to charge for your services beforehand. The idea is to plan ahead so you’re not scrambling in the moment.

(4) Adopt an abundance mind-set - Recognizing that there are unlimited possibilities can give you the security and confidence you need to create successful outcomes. ....reframe how we use scarcity and abundance in our own head before we can apply it outwardly. When you worry about all the things you’re going to lose out on if you don’t take a particular opportunity, you’re using the scarcity mind-set on yourself rather than as a persuasion strategy, he said. “You’re at a real disadvantage mentally.”

(5) Trust the process - appearing less available isn’t about limiting our enthusiasm or being unnecessarily hard on ourselves. It’s about trusting in our own self-worth so we can be proactive, experts say. This means mindfully aligning our excitement into strategy....“Emphasize the uniqueness of your resources and your collaborative approach"
abundance  bank_shots  books  conventional_wisdom  job_search  Managing_Your_Career  mindsets  opportunities  overeagerness  overzealous  preparation  scarcity  selectivity  self-worth  think_differently  unexpected  walking_away 
may 2019 by jerryking
Black Folk's Guide to Making Big Money in America
A primer on personal finance, business and real estate. It is truly comprehensive and a must read for anyone serious about improving their financial situation.
First, Trower-Subira emphasizes the central importance of home ownership as a source of equity capital. He decried the usage of earned income and accumulated home equity to fuel (conspicuous) consumption binges. Trower-Subira got it right when he said that real estate should be the base asset for African Americans from which to build wealth. As long as you borrow against your home to acquire other, income producing assets, you are doing yourself a favor by pursuing homeownership.

Second, he stressed the importance of financial assets in building wealth. Trower-Subira puts forth a brilliant explanation of the types of assets that produce income and that African Americans in particular should endeavor to pursue (real estate is just one of several).

Third, Trower-Subira emphasizes the importance of continuing education combined with an asset-based approach to wealth building. Trower-Subira wrote in the context of his day, but now the game has shifted somewhat. That is not to say that the problems of his day are no more; indeed, many of the problems of his day still relentlessly follow the African American community, and in too many instances, the problem have actually gotten worse. Although we are presented with new opportunities, we also face new challenges- on top of the same old challenges that we have yet to vanquish.
'80s  advice  African-Americans  Amazon  books  business  home_ownership  mindsets  personal_finance  primers  real_estate  self-help  wealth_creation 
april 2019 by jerryking
ist sehr voraussetzungsvoll: können als Materialien auch verändern? Wir bewegen uns…
digitalliteracy  mindsets  OER  from twitter_favs
september 2018 by friedelitis
Why tech titans need an empathy handbook
April 4, 2018 | Financial Times | Gillian Tett
..........if engineers want to be better understood by consumers, they need to learn empathy for mindsets that were different from their own, or hire non-engineers. .....These days, Silicon Valley executives need to relearn these lessons — not only to make their gadgets more user-friendly, but also to create a better social contract to underpin technology in a wider sense. As criticism of the tech sector — in particular, concerns about the power of Silicon Valley — gathers momentum, the response of most of its executives has been very defensive......there is an epistemological angle too. Most of the people running the big tech companies today have come from engineering, computing or mathematical backgrounds. They are used to working by deduction and logical steps, not always prioritising emotion or empathy. They want to assemble the facts before jumping on to a public stage or making a strategic policy decision.

That works well if you are designing code or running a fast-growing team of engineers. After all, one of the striking features of the employee base at places such as Google or Facebook is just how homogenous this tribe tends to be......The problem is that what might seem routine from a software-engineering standpoint is not necessarily normal or acceptable for the wider world, and tech companies are now having to confront angry politicians, journalists and consumer groups, all of whom operate within different frameworks.....Tech executives now need to go further, not just listening to outside voices but actively trying to empathize with and understand them. .......we are all creatures of our own cultural environment, saddled with endless biases and assumptions. But, somehow, those titans of tech need to get a lesson in empathy, and see the world through non-tech eyes.
empathy  Silicon_Valley  engineering  mindsets  Gillian_Tett  empathy_vacuum  homogeneity  Big_Tech  tribes 
april 2018 by jerryking

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