Preface

Raccolta di appunti vari sulle cose che faccio. Sparsi con l’unica intenzione di fungere da appunti.

Elenco Esercizi

Corpo libero

addominali

Sinonimi: abdominal crunches, crunches

varianti
  • con peso: Sinonimi: Crunch with weight

  • sit up: Si parte dalla posizione base dell’addominale con le braccia alzate (parallele al terreno) e si esegue raccogliendo le gambe e le braccia, portandosi in posizione seduta.

abdominal crunch
Figure 1. addominali
accosciata

Sinonimi: air squat, squat
Esercizio che prevede il passaggio dalla posizione eretta a quella accosciata: gambe flesse oltre i 90°, schiena eretta, peso sulla pianata del piede. Le braccia possono essere parallele al terreno o più sollevate.

varianti
  • squat jump: Esercizio adatto al rafforzamento delle gambe

  • Squat press

  • Squat side to side

    1. Scendo in squat con una delle due gambe in affondo laterale

    2. Salto nella direzione opposta alla gamba in affondo

    3. Atterro specularmente al punto 1

air squat
Figure 2. air squat
affondo

Sinonimi: Lunge

Lunges
Figure 3. affondo
burpee

Il burpee è un esercizio full body[1]. Il movimento base si divide in 4 passaggi:

  1. Partenza in posizione eretta

  2. Si passa in posizione di squat con le mani a terra.

  3. Si lanciano i piedi indietro tenendo le mani a terra.

  4. Subito si riportano i piedi in posizione di Squat.

  5. Si salta dalla posizione di squat verso l’alto

    varianti
    • burpee bastardo: eseguito con due flessioni dopo la fase di planc

burpees
Figure 4. burpee
Corsa sul posto

Sinonimi: High knees running

high knees running
Figure 5. corsa sul posto
Criss Cross

addominali fatti a ginocchia alte con le gambe a 90 gradi. Portare mani dietro la nuca. Si portano le ginocchia alternate al petto ruotando il busto per toccare le ginocchia con il gomito opposto.
Zone Coinvolte : Core.

Variazioni
  • Criss Cross to Teaser: 3 movimenti di criss cross e si sta per un secondo in posizione [teaser]

downdog to bridge

Da Cane faccia in giù fino a ponte faccia all’aria.
Esercizio che coinvolge più fasce

geko

Quadrupedia, le ginocchia non toccano terra. Estendi braccio sinistro e gamba destra e viceversa.

flessione

Sinonimi: Push up Esercizio che si esegue passando dalla posizione di plank flettendo e distendendo le braccia

push ups
Figure 6. push up
Varianti
  • Around the clock push up

  • HandStand push up: Forget shoulder presses. If you want a killer shoulder workout, look no further than the handstand push-up. To perform the handstand push-up, assume a handstand position. Slowly bend your elbows and lower your inverted body towards the ground. In order to maintain balance, you’re going to have to call on your core and other smaller stabilizing muscles. If you can’t do a stand-alone handstand, use a wall to assist you.

  • Hindu push up: [2] This is a dynamic full-body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps.
    Get in position by standing with your feet slightly wider than shoulder-width apart. Bend down and place your hands on the floor while keeping your arms and legs straight. You should look like an upside down human “v” with your butt being the point of the “v” and your head pointing down to the ground.
    To perform the Hindu push-up, you’re going to make sort of a swooping motion with your body. Bring your head down and forward by bending your elbows. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Your hips will now be near your hands. Make sure to get a good stretch in your back. Return to the starting position and repeat.

  • Cobra Push up: dalla posizione bassa della flessione portare il busto tutto a destra e tutto a sinistra e riflettere le braccia.

  • Push up and rotation

  • Spiderman push up: Push up con apertura alternata della gamba destra e della gamba sinistra nella fase di discesa. Il ginocchio della gamba divaricata cerca il gomito.

  • Stella marina: Dalla posizione di push up bassa a mani strette passare a quella a mani e piedi larghe con tre o quattro balzelli

around the clock push up
Figure 7. around the clock pushup
handstand push up
Figure 8. handstand push up
i to x push ups
Figure 9. stella marina
lateral push ups
Figure 10. cobra push up
push up and rotation
Figure 11. push up and rotation
Hindu Pushup
Figure 12. Hindu push up
hip escape

Quattro zampe, ginocchia vicine a terra. Far uscire la gamba sx dal lato destro vicina al terreno tenendo le ginocchia del dx vicine a terra. Zone coinvolte: Core

Jumping Jack

Esercizio che coinvolge gambe e un pò tutto il resto.

Varianti
  • con pesetti

jumping jacks
Figure 13. jumping jacks
Mountain climber

dalla posizione di plank portare alternativamente le ginocchia al petto.

mountain climber strip
Figure 14. mountain climber [3]
Switch

Esercizio adatto al rafforzamento delle gambe. Si parte dalla posizione dell’affondo e con un balzo ci si porta nella posizione opposta.

Varianti
  • Switch Jump: Come lo switch ma ogni 3 switch un jump.

  • Switch Squat Come lo switch ma ogni 3 switch uno squat.

Plank

ottimo esercizio per il core. Posizione della flessione con le braccia tese.

varianti
  • plank to teaser

  • plank walk

    1. Partenza in posizione plank

    2. Piego il braccio destro e appoggio il gomito destro al terreno

    3. Piego nello stesso modo il sinistro.

    4. Fletto il braccio sinistro e lo riporto in appoggio sulla mano

    5. Fletto come nel punto 4 anche il destro

    6. Ricomincio dal punto 1 ma inverto il braccio che per primo scende.

  • side plank: Come il plank ma con il busto perpendicolare al terreno sorreggendosi su un braccio od un gomito.

plank
Figure 15. plank
side plank
Figure 16. side plank
Plank to teaser

Esercizio dinamico che si fapassando dalla posizione di plank sui gomiti a quella di teaser

Power cobra

Esercizio dinamico che comporta il passare in maniera alternata dalla posizione cobra a quella accosciata

Trazioni

Sinonimi: Pull up
Esercizio di trazioni alla sbarra. Nel crossfit ha un’esecuzione con slancio che permette la realizzazione di più serie.

Rollata

Sinonimi: Roll up

Varianti
  • Rollata e jump: Rollata su tappetino e jump

Rollè alto

Quadrupedia, le ginocchia non toccano terra. Rolle su braccio sinistro e gamba destra. Ruotare fino ad avere il torso in alto e toccare il piede in alto con la mano libera.

Step up onto chair

salire e scendere da una sedia.

step up onto chair
Teaser

stare a 'V'

teaser
Triceps dip on chair

tricipiti da una sedia

triceps dip on chair
Wall sit

schiena appoggiata al muro e stare come da seduti

wall sit

Con Bilanciere

Seguono descrizioni di esercizi da fare con il bilanciere

Clean

Esercizio in 4 step.

  1. Partenza

    • chinati con le mani che afferrano il bilancere

    • schiena leggermente inarcata.

    • peso bilanciato sotto i piedi.

    • sguardo in alto

    • testa allineata ala schiena

    • bilanciere a contatto con gli stinchi

  2. Stacco

    • Spingi i piedi contro il terreno, tira indietro le ginocchia perchè il bilanciere muovendosi solo verso l’alto passi, sempre stando vicino al corpo..

    • Lo stacco avviene lentamente e culmina in un movimento esplosivo con la piena estensione della schiena.

    • Come la barra passa sopra le ginocchia, tieni il peso sui talloniil più possibile e comincia ad estendere le anche avanti

    • Quando la barra arriva a mezza altezza, velocemente e con potenza estendi le anche, le ginocchia, le anche, i talloni.
      Quando la barra prende inerzia solleva anche le spalle più velocemente possibile. La barra dovrebbe raggiungere la parte alta dei fianchi o del torace.

  3. Atterraggio

    • Appena cìè la completa estensione delle anche, porta il corpo sotto la sbarra, atterrando solidamente in front squat con lo sguardo in avanti.
      Mentre lo fai ruota i gomiti avanti e sotto la barra, mollando la presa e permettendo ai polsi di girarsi verso l’alto. Fai posare la barra di fronte alle spalle, tra il picco dei deltoidi e la gola

  4. Finale

    • una volta che la barra è stabile, lentamente alzati fino alla posizione eretta. Se il peso è molto forte può essere più facile "rimbalzare" dalla posizione di squat senza pausa nella posizione bassa

  5. Abbassate o Mollate il peso in sicurezza

    Varianti
    • clean press
      come il clean ma si completa con un push press

    • power clean
      variazione del punto 3: ferma la barra a mezzo squat. Questa versione necessita che la barra sia lanciata più in alto.

clean
Figure 17. clean
front squat

squat con il bilanciere appoggiato al petto.

front squat
Figure 18. front squat
Renegade

Sinonimi: remata plank remando con due pesi

Crossfit

Angie

For time:

  • pull-up X 100

  • push-up X 100

  • sit-up X 100

  • squat X 100

Cap time 20 minutes [4].

Barbara

5 rounds for time, 3 minutes rest between rounds:

  • 20 pull-ups

  • 30 push-ups

  • 40 sit-ups

  • 50 squats

Cap time 3*3*5 < 45 minutes [4]

Chelsea

Each round on the minute for 30 minutes [4]:

  • Pull up X 5

  • Push up X 10

  • Squat X 15

40 seconds and 20 rest.

Diane

21-15-9 reps. 3 round for time [4].

For rookies 7-5-3

  • Deadlift 100 kg

  • Handstand push- ups

Elizabeth

21-15-9 reps. 3 round for time [4].

For rookies 7-5-3

  • Clean 60 kg

  • Ring Dips

Fran

21-15-9 reps. 3 round for time [4].

For rookies 7-5-3

  • Thruster 45 kg

  • Pull-ups

Sidio 150929

10 minuti snatch per 2 ripetizioni

5 reps: * 20 Sit up * 10 Deadlift * 5 Weighted toes to bar

20151014

AMRAP 20', 4' each:

  • Plyometric Jump

  • Superset barbell:

    • High pull 10

    • Barbell Row 10

    • Shoulder press 10

    • Clean 10

  • Rowing

  • Superset dumbbell:

    • Curling 10

    • Dumbbell press 10

    • Lunges 16

  • Superset ball:

    • Wall ball 10

    • Half Burpees 10

20151022

Zuu

Ancore

Esercizi Base, per il riscaldamento

Frog squat

Chinarsi, mettere i gomiti a contatto con l’interno delle ginocchia e sollevare ed abbassare il sedere.

frog squat zuu
Rock press

A Quattro zampe, con il sedere alto sulla verticale dei piedi, eseguire flessioni con le mani, mantenendo la testa allineata al corpo.

rock press zuu

Recuperi

Posizioni od eserizi che si fanno per recuperare quando si sono fatti altri esercizi

Frog position

Come Frog Squat ma ferma

Sumo Double Scissors

Divaricare le game, accosciarsi, rialzarsi con un saltello e fare uno switch

Sumo double scissors

Weapons

Esercizi veri e propri

Bear crawl

Camminata stile orso, da fare sia avanti che indietro. Nell’andare indietro focalizzarsi sulla spinta delle braccia, le gambe accopagnano solo.

bear crawl zuu
Chameleons
chameleons
Coils

Low push up position and rotate with the upper part

coils
Donkey kick
donkey kick zoo
Gorilla
gorilla zuu
Half hindu

Tratto dallo yoga

half hindu

Variazioni:

Half Half Hindu
Figure 19. Half half hindu
Reverse hindu

Come Half hindu ma al contrario

Iguana
iguana zuu
Kick sit
kick sit zuu
Reverse walk
gorilla backwalk
Russian

Squad basso e camminare avanti ed indietro (5 passi avanti e 5 indietro)

Russian
Stepouts
stepouts
Straddle
straddle
Walk Throughs
walk throughs
XPlodes

Da sumo squat saltare toccandosi i tacchi in volo

TBD

Body drops

E' un burpee senza salto.

Caterpillar

Boh

Cheeta jump

Squat salto a gambe alternate aperte e chiuse

cheeta jump
Cobra

Push up + Lateral push up

Frog jump

Dalla posizione di squat si eseguono uno o più salti. Importante l’atterraggio morbido.

Push up

Ce ne sono variazioni:

  • asimmetrici: Eseguire un push up asimmetrico [^1] e con balzelli delle braccia alternarle.

  • *cobra*cobra: Push up + Lateral push up

  • iguana: eseguire uno Spiderman push up anzando

  • miniiguana: come il precedente ma avanzando con le punte dei piedi. Sempre balelli con le braccia

  • zum zum: mettersi in posizione bassa del push up e nuoversi in avanti ed indietro con il busto

  • zum zum gamba all’alto: come zum zum ma tengo una delle gambe in alto

  • Rock press

  • Half hindu

Snake

POsizione bassa del push up e oscillare avanti ed indietro

Snake
Da Pulire
  • Walk and gorilla jump: 4 passi a chinino e jump

  • special push up

    • Mi abbasso

    • Sposto il peso a destra

    • Sposto il peso a sinistra

    • Push up con braccia asimmetriche che si alternano veocemente

    • power cobra

    • seq

    • switch jump

    • mi abbasso in push up (basso)

    • muovo avanti ed indietro con il busto

    • come sopra ma alzo anche una gamba posteriore

    • poi in power cobra

    • mi fermo in squat statico

    • oppure switch squat

Drills

Virgin Personal
  • 2 x 30 secondi ognuna:

    • Frog Squat

    • Bear Crawl

    • Rock Press

  • Riposo

  • 2 x 30 secondi ognuna:

    • kick sit

    • gorilla

    • half hindu

  • Riposo

  • 2 x 30 secondi ognuna:

    • Snake

    • Caterpillar

    • XPlodes

warmup

3 minuti

  • frog

  • half hindu

  • squat basso immobile

  • push up solo basso

  • cerchi e cambio rotazione con push basso

  • burpees

  • bear crawl

  • side kicks

  • squat basso immobile

  • rock press

  • half hindu

  • burpees

Virgin 150920
  • Riscaldamento tabata (20-10) 4X:

    • frog squat

    • rock press

  • Workout 40 sec each 2X:

    • Frog squat

    • Bear crawl

    • Half indu

    • Rock press

    • Donkey

    • Gorilla

Virgin 150923

Warmup * Tabata Frog Squat Rock Press

  • Workout 40/20

    • Esercizi

      • Half Hindu

      • Xplodes

      • Gorilla

      • Iguana

      • Russian

      • Bear Crawl

    • Pause

      • Sumo double scissors

      • Frog rest position

      • Rock Press rest position

      • Gnu

Virgin 150929

Warmup

  • Tabata

    • Frog Squat

    • Rock Press

  • Workout 40/20

    • Esercizi

      • Frog Squat

      • Bear Crawl

      • Straddle

      • Gorilla

      • Kick Sit

      • Donkey

    • Pause

      • Sumo double scissors

      • Frog rest position

      • Rock Press rest position

      • Gnu

Virgin 151016
  • Workout ((3*30') * 3)

    • 1st block

      • Crab squat

      • Stella Marina

      • Bear crawl

    • 2nd block

      • Gorilla

      • half hindu

      • Cobra

    • 3rd block

      • Kit sit

      • Millepiedi

      • Caterpillar

Virgin 151016
AMRAP 12'
  • 4 snake

  • 8 Donkey hand stand

  • 12 Kick sit front

  • 16 explodes

  • 20m gorilla

Tabata, "Cash out"
  • Frog Squat

  • Rock Press

Drill n.1

3 volte :

  • 5 Rock press

  • 5 Frog squat

  • 5 Gorilla

Drill n.2

Front squaws

3 volte :

  • 5 X Frog squat

  • 5 X Gorilla

  • 5 X Bear Crawls

Drill n.10

3 minute EMOM:

  • 10 body drops

  • 30 kick sit

rest making gorilla

Drill workout 1

5 times

  • Half hindu X 10

  • Frog squat X 10

  • Rock press X 10

  • Bear crawl X 10

Drill Firenze

3 volte, 6 ripetizioni ognuno:

  • Half hindu

  • Reverse hindu

  • Cobra

  • Frog jump

  • Frog squat

  • Kick sit

  • Gorilla

  • Reverse walk

Drill Walkwall

  • 3X 30 sec

    • Gorilla

    • Walkwallz

    • Cobraz

Asana Yoga

Ecco un elenco delle più comuni:

cane a faccia in giù

Sinonimi: Downward-facing dog, Adho Mukha Svanasana
Esecuzione: Portando il peso sulle braccia, estendere le gambe alzando il bacino. Mantenere le piante dei piedi ben a terra. Inserire la testa tra le braccia, formando un triangolo con la schiena e le gambe ben dritte.
Effetti: La posizione ha lo scopo di allungare la schiena e fortificare le braccia e le gambe.

Downward dog
Figure 20. adho mukha [5]
cobra

sinomimi: bhujangasana, serpente.
Esecuzione: Partendo dalla posizione prona, con il corpo disteso sulla pancia e le gambe unite e parallele con le cosce al suolo e piedi distesi e allungati sul dorso, si piegano le braccia portando i palmi delle mani a terra all’altezza delle spalle. Inspirando, si solleva il busto con le braccia, distendendole, mantenendo cosce e pube a contatto con il suolo. Questa versione è detta Raja Bhujangasana
Effetti: rinforza i muscoli dorsali, promuove la flessibilità della colonna vertebrale e stimola la circolazione sanguigna nella regione spinale tonificando i plessi nervosi. Gli effetti di questo âsana interessano tutte le vertebre: una pratica attenta e costante permette la correzione di eventuali deviazioni della colonna vertebrale. Bhujangâsana risulta particolarmente efficace nell’affrontare dolori e irregolarità mestruali, costipazione e lombaggine. Vengono stimolati tutti gli organi addominali, in modo particolare il fegato e i reni. E' considerato un ottimo esercizio per la preparazione al parto, anche se non deve essere eseguito durante il periodo della gravidanza. [6]

Bhujangasana Yoga Asana Nina Mel
Figure 21. cobra [7]
uttanasana

Sinonimi: ww

Uttanasana variation
Figure 22. uttanasana [8]

Riscaldamento

7 minuti.

Suggeriti:

  • 7 minutes workout

  • MP Style warm up

MP Style warm up

Si eseguono gli esercizi con la seguente sequenza:

  • 1

  • 1, 2

  • 1, 2, 3

Sequenza suggerita:

  1. Step Base

  2. Step con mano in taglio

  3. Step con mano in alto

  4. Jumping Jacks

  5. ToDo completare

Sequenze

7 minutes workout

In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science. [9]

For each exercises 30 sec hard workout, 10 seconds rest.

  Stp   Exercise

  01    Jumping jacks
  03    Wall sit
  05    Push up
  07    Abdominal crunch
  09    Step up onto Chair
  11    Air squat
  13    Triceps dip on chair
  15    Plank
  17    High knees running
  19    Lunges
  21    Push up and rotation
  23    Side Plank

The even steps are all rest and are omitted

RED

Esercizi caratterizzati da una buona risposta muscolare.

Tipicamente un allenamento RED dura circa 45 minuti ed è composto da:

  • Riscaldamento 7 min

  • Agilità 5 minuti

  • Forza 6 minuti

  • Esercizi dinamici 4 minuti

  • Agilità 5 minuti

  • Crunch 5-6 minuti

  • Esercizi dinamici 4 minuti

  • Forza 5 minuti

  • Stretching

Tranne il riscaldamento e lo stretching il resto non per forza in questo ordine.

Esercizi dinamici

Detti anche metabolic boosters Tipicamente Tabata 20s lavoro -10s riposo. Due esercizi per 4 volte.

4 minuti totale.

Scegliere un lavoro concentrato ed uno più completo.

  • Concentrati:

    • Gambe:

      • Affondo e torsione con pesi X 3. Quarto movimento squat con peso sopra la testa.

      • Mountain climber

      • Squat jump

      • Squat side to side

      • Switch

      • Switch jump

    • Core

      • Rollè alto

      • Plank superman

    • Spalle

      • Spiderman push up *Esercizi più completi:

    • Burpee

    • Geko

    • Jumping jack con pesetti

    • Power cobra

    • Roll up e jump

    • Squat mani in alto

Forza

5 minuti

Scegliere un esercizio o due per la forza.

1a serie massimo numero ripetizioni, le altre a scendere

  • 4x (alternando se due esercizi):

  • 1.5 minuto

  • .5 min recupero

Esercizi suggeriti:

  • Clean

  • Front Squat + Shoulder press (Thrusters)

  • Pull up

  • Remata

  • Squat press

  • Stacco

Agilità

5 minuti, cambi a chiamata del trainer; se si è da soli AMRAP da 8 a 16 per tipo.

A scelta uno tra i concentrati e uno di quelli che coinvolgono più fasce:

  • Concentrati

    • Core

      • Hip escape

      • Plank to teaser

      • Rollè alto

    • Gambe

      • Switch

      • Sumo squat e salto toccandosi i talloni

      • Corsa sul posto. 4 passetti veloci. e poi salto di 180° atterrando in squat. Salto di 180° e di nuovo corsetta. I passi più veloci possibili

  • Coinvolgenti più fasce

    • DownDog To Bridge

    • Power cobra

    • Switch Squat

    • Rollata e jump

    • Roll down, addominali per sollevare le gambe, Roll up and jump

    • Burpees con salto sollevando le ginocchia

Blocco Core

de esercizi tra quelli sotto, per 5 minuti, cambi a chiamata del trainer; se si è da soli AMRAP da 8 a 16 per tipo

  • Crunch with weight

  • Plank to teaser

  • Plank walk

  • Criss cross to teaser

  • Crunch centro e due laterali

  • Plank

  • Plank and rotation con un peso da 5Kg

Realizzazione 1

Prima realizzazione esercizi Red. 36 minuti circa.

  • 7 minuti Riscaldamento

  • 7 minutes workout

  • 4 minuti Esercizi dinamici. Tabata 20-10 con:

  • Switch

  • Burpees

  • 6 minuti Blocco di forza:

  • Clean Press

  • 4 minuti Esercizi dinamici. Tabata 20-10 con:

  • Switch

  • Burpee

  • 5 min Agilità, AMRAP:

  • Hip Escape X 16

  • DownDog To Bridge X 16

  • 6 minuti Blocco Core. AMRAP:

  • Crunch with weight

  • Plank to teaser

  • 5 minuti Agilità. AMRAP:

  • Hip Escape X 16

  • DownDog To Bridge X 16

Realizzazione 2

Esercizi Red. 38 minuti circa.

  • 7 minuti Riscaldamento

  • 7 minutes workout

  • 5 min Agilità, AMRAP:

  • Plank to teaser X 10

  • Switch Squat X 10

  • Hip escape X 10

  • 6 minuti Blocco di forza:

  • Clean Press

  • 4 minuti Esercizi dinamici. Tabata 20-10 con:

  • Mountain climber

  • Spiderman Push up

  • 5 min Agilità, AMRAP:

  • Geko X 10

  • Rollè alto X 10

  • 4 minuti Esercizi dinamici. Tabata 20-10 con:

  • Switch jump

  • Squat side to side

  • 6 minuti Blocco Core. AMRAP:

  • Plank walk X 10

  • Criss cross to teaser X 10

Realizzazione 3

Esercizi Red. 38 minuti circa.

  • 7 minuti Riscaldamento

  • 7 minutes workout

  • 4 minuti Esercizi dinamici. Tabata 20-10:

  • Burpee

  • Squat jump

  • 6 minuti Blocco di forza:

  • Remata

  • 5 minuti Agilità. AMRAP:

  • Switch X 6

  • Rollata su tappetino e jump X 6

  • Rollè alto X 6

  • 4 minuti Esercizi dinamici. Tabata 20-10:

  • Burpee

  • Squat jump

  • 6 minuti Blocco Core. AMRAP:

  • Plank walk X 10

  • Crunch with weight X 10

  • 5 min Agilità, AMRAP:

  • Spiderman push up

  • Hip escape

Core

Il core è la parte centrale del corpo. É composta di tre fasce:

Iacopo

Steso a pancia in su a quadrupedia ribaltata:

  • 2 X:

  • sollevare (portare parallelo al terreno) un braccio

  • tornare

  • stendere una gamba a 45° dal terreno

  • tornare

  • 2 X:

  • esercizio precedente ma con braccio e gamba opposte

Tentare lo stesso esercizio con tutte le direzioni possibili degli arti

Grid Fit

Palestra grid fit 20150821 40/20
  • Push up su palla medica

  • Deadlift

  • Push up and rotation

  • Sacco bulgaro

  • Swing

  • Mountain jumper

  • Squatting jacks

Grid Active 20150821
  • Burpee con pallamedica (clean jerk al posto del salto)

  • Pull ups

  • Push ups

  • Squats

  • Renegade (Addominali vogando)

  • Scalino con una gamba sola

  • Stacco da terra

TRX

20150821 Trx tabata 20\_10 rest 1 min a fine sequenza
  • Push up su palla medica

  • Deadlift

  • Push up and rotation

  • Sacco bulgaro

  • Swing

  • Mountain jumper

  • Squatting jacks

Elenco Esercizi fatti in palestra

20150730 - VA grid 40s r20s X3
  • pull ups

  • triceps dips

  • affondi

  • clean press

  • burpees

  • push ups

Suggeriti

8 esercizi base da fare benissimo

Ecco gli 8 esercizi base che fatti ottimamente stabilizzano la postura. [10]

  • Classic Push-Up

  • Overhead Press

  • Pull-Up and Chin-Up

  • Row

  • Squat

  • Kettlebell Swing

  • Dead Lift

  • Walking Lunge

Esercizi stretching

Localizzazioni

Testa
  • inclina a destra e sinistra

  • circonvoluzione a destra e sinistra

  • ruota a destra e sinistra

Spalle
  • rotazione ed estensione dell’omero per ogni braccio

Stretching post running

Ecco 10 alcuni esercizi proposti da eseguire dopo una sessione di corsa [11]

run01 arco plantare
run02 gambe posteriore
run03 popliteo
run04 adduttori
run05 quadricipiti
run06 anche
run07 base tronco e glutei
run08 dorso
run09 collo
run10 pettorali
run11 spalle
run12 baccia

Esercizi posturali

Sezione dedicata alla postura.

Postural test

Easy balance test. Find a mirror, take off your shoes, stand in front of it in your bare feet and observe: [12]

How are you carrying your body weight?

Close your eyes and take note of how your feet feel. Egoscue suggests you should feel that the weight is divided evenly between the left and right foot with most of it carried by the balls of the feet. "If you have range-of-motion design capability, that is where your weight is because we are symmetrical bipeds by design," he says.

Which direction are your feet pointing?

Your toes should point straight ahead, Egoscue says. While that may be ideal, DiNubile notes that the direction of your toes depends greatly on the alignment of your femur (the large bone in your upper leg), which he says usually is set by about age 10. For now, simply notice the direction of your feet, and if necessary, adjust them inward as much as is comfortable.

Where are your hands?

Egoscue says your hands should be at your sides, not in front of you, and you should be looking at the back of your thumb. You shouldn’t be looking at the back of your hand.

Where are your shoulders?

They should be level and more or less parallel to the mirror.

Per l’ufficio

Fonti [13]

  • Standing desk

  • Normal desk

  • Sedie posturali consigliate

  • Ogni 30 minuti ginnastica [14]

  • Affondi

  • Alzarsi 20 volte in punta di piedi

  • Spalle

  • Non

  • Appoggiarsi allo schienale

  • Appoggiare i gomiti

Esercizi quotidiani

4 Moves to Build Balance and Improve Posture

Regularly practicing the sequence below will help improve your posture and balance — attributes that will help you greatly when you hit the gym. "It will cause a tremendous change in your posture," Egoscue says. "And your form will get better." Egoscue’s daily warm-up takes about 10 minutes, and is comprised of four exercises. [15]

From the 5th on, they are added from other resources

1. Wall-Assisted Body Re-Balance

In your bare feet, stand with your feet parallel beneath your hips and shoulders, and your heels pressed against the wall. Set your feet so that they point straight ahead — doing so may make you feel as if you’re pigeon-toed — and just stand there for five minutes. Notice how far your head is away from the wall; it shouldn’t be. See if you can work the back of your head to the wall. You’ll notice where your butt, heels, and shoulders touch, and whether any of them hit the wall differently on your left side compared to your right. What should happen, is that as you stand against the wall, your muscles will begin to adapt and re-recruit to support proper posture (which is head, shoulders, butt and toes all touching the wall, and doing so evenly from side-to-side). You’ll feel better and way more balanced.

2. Janda’s "Shortfoot"

To perform the move, you stand with one foot about two foot-lengths in front of the other. In this position, you simply raise and lower the toes of the front foot 20 to 30 times. Doing this counteracts some of the negative effects of wearing shoes all day, which can weaken the muscles of the ankle and arch.

3. Forward Fold

Most yogis are familiar with this move from all of those Sun Salutations. A forward fold is simply that: You bend forward at the hips until your hands touch the ground (or as close as you can get to it), and feel the elongation throughout your hamstrings and glutes. If the sensation throughout your backside is intense, don’t hesitate to grab a chair and place your hands on it in front of you. Hold for as long as you like up to three minutes.

4. Cat-Cow

Yoga practitioners will know this one, too. In your final warm-up move, you’ll drop onto your hands and knees and alternate between Cat Pose (lower and upper back rolled toward the ceiling) and Cow Pose (belly pointed toward the floor). Perform as many times as you’d like, or until you feel that you’re moving more freely throughout your torso.

5. Toracic Bridge

Ottimo esercizio per movimentare la schiena per la postura da scrivania prolungata.[16]

Da ripetere almeno 5 volte per parte

![Thoracic Bridge - posizione iniziale](../figures/postural/thoracic_bridge_01.png) ![Thoracic Bridge - posizione finale sinistra](../figures/postural/thoracic_bridge_03.png)

Esercizi per il rachide

rachide 01
rachide 02
rachide 03
rachide 04
rachide 05
rachide 06
rachide 07
rachide 08
rachide 09
rachide 10

Salute

Alito

Ecco la check list

  • bevi acqua regolarmente

  • denti

  • dopo ogni pasto

    • lavarsi i denti

    • filo interdentale

    • sciacquare (magari con colluttorio)

    • spatola per la lingua

  • evitare

    • alcool

    • piccante

    • ormaggi

    • dolci

  • incoraggiare

  • bere acqua regolarmente

  • verdure

  • cardamomo

Mindfulness

RAIN practice:[17]
  • R ecognize what is going on

  • A llow the experience to be there, just as it is

  • I nvestigate with kindness

  • N atural awareness, which comes from not identifying with the experience

include::410_canto.adoc

Carisma

I presenti esercizi sono stati tutti estratti dal manuale di Olivia Fox Cabane [18]

Presenza

Per un minuto chiudi gli occhi e concentrati su uno dei seguenti: [19]

  • Rumori

  • Dita dei piedi

  • Respirazione

Trasferimento di responsabilita

Ogni volta che ti fissi sulle conseguenze di una situazione: [19]

  • Siediti in una posizione comoda o sdraiati, rilassati e chiudi gli occhi

  • Fai 3 respiri profondi. Inspirando immagina di far affluire aria pura alla testa. Espirando, lascia che l’aria porti con se tutte le preoccupazioni

  • Immagina ora di sollevare ciò che ti opprime dalle tue spalle e di metterlo sulle spalle di un’entità benevola. Ora tocca a lei.

Ora che tutto è stato delegato rimani comodo, rilassati e goditi ciò che può capitarti.

Destigmatizzare il disagio

Quando un’emozione sgradevole si fa strada in te: [19]

  • Ricorda che le emozioni sgradevoli sono normali e che tutti le provano, prima o poi

  • Pensa che altri ci sono già passati, spesso persone molto carismatiche

  • Ricorda che in questo preciso istante molti altri stanno facendo la tua stessa esperienza

Neutralizzare la negativita

Ogni volta che hai pensieri negativi persistenti: [19]

  • Non dare per scontato che corrispondano a verità

  • Immagina i tuoi stessi pensieri come graffiti sul muro

  • Spersonalizza questo sentimento. Osservalo come uno scienziato osserva un fenomeno.

  • Immagina di osservarti dall’esterno. Allontana l’obiettivo al punto da poter vedere la terra sospesa nello spazio. Quindi zooma fino a scorgere il tuo piccolo io intento a vivere, in questo preciso istante, un’esperienza particolare.

  • Immagina il flusso di dialogo nel tuo cervello come se provenisse da una radio. Abbassa il volume o sposta la radiolina altrove

Riscrivere la realta

Ogni volta che un pensiero fastidioso non ti molla chiediti: [19]

  • E se questa situazione fosse una cosa positiva?

Nei casi gravi siediti e scrivi di tuo pugno cosa succederà al presente o, ancor meglio, al passato.

Ottenere soddisfazione

Quando qualcuno che ti ha fatto un torto pensa a lui: [19]

  • Scrivigli una lettera in cui gli dici tutto quel che avresti voluto dirgli.

  • Una volta scritto tutto metti via la lettera

  • Prendi un altro foglio intonso e scrivi una lettera in cui l’indirizzario della tua lettera si assuma le sue responsabilità, ammetta e si scusi per tutto il male che ti ha fatto.

  • Durante la settimana leggi la lettera di scuse più volte.

Soffermarsi sulle sensazioni

Per allenare le situazioni di disagio.

  • cercate un amico o collega di fiducia e impostate il timer a 30 secondi

  • guardatevi negli occhi

  • quando senti il disagio cerca di individuare la localizzazione fisica della sensazione.

  • soffermati su ogni sensazione il più a lungo possibile, tentando di sentirne la consistenza e descrivendola come uno chef decanta i propri manicotti.

  • lasciate che il disagio cresca e date un nome alle sensazioni che osservate: caldo, freddo, rigidità, nodi allo stomaco.

  • se ti vien voglia di ridere o di interrompere il disagio parlando o in altro modo, resisti.

  • riprova, riprova, riprova

Allargare la zona di conforto

Attacca bottone con un perfetto sconosciuto.

La visualizzazione

Chiudi gli occhi e rilassati. Ora concentrati su un’esperienza positiva in cui ti sei sentito trionfante: [19]

  • Senti i rumori circostanti, mormorii d’approvazione e scrosci.

  • Guarda i sorrisi e le espressioni di calore e ammirazione su di te.

  • Percepisci i tuoi piedi ben piantati per terra e le strette di mano.

  • Vivi l’emozione della calda ondata di fiducia che cresce in te.

La gratitudine

Individua tre cose di cui essere grato. [19]

Scrivile
A.  _______________________________
B.  _______________________________
C.  _______________________________

La compassione

Pensate ad una persona che conoscete:

  • Immagina il passato di questa persona: cos’avrebbe significato crescere nella sua stessa situazione famigliare e fare le sue stesse esperienze.

  • Ora immaginatene il presente. Mettiti nei suoi panni e guarda il mondo attraverso i suoi occhi. Immagina cosa stia provando in questo momento.

  • Immagina di dover tenere un piccolo discorso di commemorazione al suo funerale.

La compassione di sé

Verga un piccolo prontuario sulla compassione di te stesso. [19]

Elenca cinque modi in cui ti prendi cura di te quando ti trovi in difficoltà.

Dieci se hai un momento favorevole.

Inizia dai più efficaci.

1.  _______________________________________________________
2.  _______________________________________________________
3.  _______________________________________________________
4.  _______________________________________________________
5.  _______________________________________________________


6.  _______________________________________________________
7.  _______________________________________________________
8.  _______________________________________________________
9.  _______________________________________________________
10. _______________________________________________________

La Metta

Coccola per l’anima. [19]

  • Siediti in una posizione comoda, chiudi gli occhi e trai un paio di respiri profondi, spazzando via le preoccupazioni.

  • Pensa ad un’occasione della vita i cui hai compiuto una buona azione, grande o piccola che sia.

  • Pensa ora ad una figura del presente o del passato, mitica o realmente esistita che potrebbe nutrire grande affetto per voi.

  • Raffiguratela nella mente, immaginandone il calore, la bontà d’animo e la compassione. Senti quel calore giungere fino a te e avvolgerti nel suo abbraccio.

  • Senti il suo completo perdono per tutto ciò che la tua voce interiore giudica sbagliato.

  • Senti ora come questa figura ti accetti fino in fondo. Ti accetta così come sei, oggi, in questo punto dell’esistenza, con le tue imperfezioni e tutto il resto.

Usare il linguaggio del corpo per cambiare atteggiamento

Assumi il linguaggio posturale dei depressi. Lascia cadere spalle e capo e metti il muso. Ora, senza muovere un muscolo, cerca di sentirti entusiasta.

Or fai il contrario. Assumi l’atteggiamento fisico di chi è pieno di eccitazione. Mettiti a saltare, stampati in faccia il sorriso più largo che puoi, nuovi le braccia in aria e, nel frattempo, cerca di sentirti depresso.

La stretta di mano perfetta

Ecco come eseguirla [19]

  1. Assicurati di avere la mano destra libera.

  2. Guarda negli occhi l’interlocutore e sorridi con calore ma non troppo a lungo.

  3. Tieni la testa dritta e stai proprio davanti all’interlocutore.

  4. La mano deve essere perpendicolare al suolo, il pollice verso il soffitto.

  5. Per consentire il pieno contatto, avvicina il palmo a quello dell’interlocutore, diagonalmente.

  6. Avvolgi le dita attorno alla sua mano.

  7. A contatto avvenuto, stringi il pollice con la stessa pressione esercitata dall’altra persona.

  8. Muovi l’intero avambraccio, fai un passo indietro e quindi ritrai la mano.

La fluttuazione vocale

Utilizzare un registratore e provare a ripetere la stessa frase con la gamma di emozioni più ampia possibile:[19]

  • Autorevolezza

  • Rabbia

  • Dolore

  • Empatia

  • Preoccupazione

  • Calore

  • Entusiasmo

Il potere della voce

Elementi fondamentali: [19]

  1. Parla lentamente.

  2. Fai delle pause.

  3. Fai calare l’intonazione.

  4. Respira con l’addome

Disposizione dei posti carismatica

Esercizio. Conversa con un’altra persona. Ogni 5 minuti varia la posizione e nota come cambia l’atteggiamento.

  • seduti uno accanto all’altro

  • mettiti di fronte all’altro

  • mettiti in posizione angolare

  • recupera la posizione originaria

Essere il gorilla dominante

Da eseguire prima di un momento in cui c’è la presenza di qualcuno che intimorisce o prima di un colloquio di lavoro. [19]

  1. Assicurati di respirare bene. Allenta ogni indumento troppo stretto.

  2. Alzati in piedi e datti una scrollata.

  3. Stai dritto con i piedi ben piantati a terra. Adotta una postura ampia e stabile.

  4. Allunga le braccia verso il soffitto.

  5. Tendi le braccia verso le pareti opposte.

  6. Inspira. Occupa il massimo spazio possibile.

  7. Alza e abbassa le spalle

  8. Immagina di essere un generale che passa in rassegna le truppe. Spalle larghe, petto in fuori, mani dietro la schiena.

Correggere il tiro

Da eseguire ogni volta che ci si sente a disagio.[19]

  1. Assicurati di respirare bene.

  2. Assicurati che, a livello fisico, una postura troppo tesa non peggiori ulteriormente lo stato d’animo.

  3. Fai un respiro profondo e rilassa il corpo.

  4. Destigmatizza e sdrammatizza. Ricorda che capita a tutti, e che passa.

  5. In caso di pensieri negativi, ricorda che si tratta solo dipensieri, non necessariamente giusti.

  6. Trova piccole cose di cui sentirti riconoscente: riesci a respirare, e comunque anche dopo quest’esperienza la vita continua.

  7. Immaginati abbracciato a qualcuno di cui ti fidi per 20 secondi (se non avete tento tempo, pazienza)

Ora dovresti aver recuperato la fiducia in te.

Mostrare vulnerabilita

Da esercitare

  • Individua una piccola vulnerabilità da mettere a nudo

  • Preparati con un trasferimento di responsabilità sull’esito dell’operazione

  • Durante la conversazione accedi gradatamente a questa forma di condivisioni con frasi del tipo "Mi tremano un pò le mani a dirlo ma…​."

  • Chiedi riservatezza

  • Opera un trasferimento di responsabilità dopo aver mostrato vulnerabilità

Altre Olivias

Mind over matter [1]

By Olivia Fox Cabane

“Imagination is more important than science,” said Albert Einstein. As usual, Al knew what he was talking about — the mind can do amazing feats when it truly believes something. Some schizophrenic patients so firmly believe they are two different people that they actually change eye color and make birthmarks appear and disappear on their skin as they switch personalities. Pure mind power can make many things come true. No, it won’t make you win the lottery, but it can certainly be all-powerful on one person’s behavior — you. One interesting fact about the mind is that, per se, the brain has absolutely no actual connection to reality. It relies on chemical signals from other organs to decide what’s happening out there. Picture this — if one interrupted the input of the other organs, the brain would be so thoroughly oblivious to everything, that one could be opening the skull and working on the brain itself, and it would have no way of knowing it, remaining blissfully unaware of the proceedings (this is exactly what general anesthesia does). The fact that the brain is ignorant of reality is precisely what makes it so susceptible to suggestion. Have you ever felt your heart pounding and your blood curdling during a scary movie? Consciously, you know it’s just a movie — the actors you’re seeing on screen are probably delighted to look like they’re having their heads chopped off in exchange for a couple million dollars. Yet your brain sees blood and guts on the screen, and it sends you straight into fight-or-flight mode, adrenaline rushing through your system. On a physical level, Harvard’s Pr. Cohen showed that imagining performing an activity, and even just seeing someone perform it, fires the same neurotransmitters and the same pathways as actually performing the activity! Since it has no connection to reality, the brain cannot distinguish between reality and imagination. This is the reason techniques such as visualization (also called “guided imagery”), auto-persuasion and positive thinking (popularized by Dr. Norman Vincent Peale) work so well. In sports, visualization has been considered an essential tool for decades. In a 1984 survey of the 235 Canadian Olympic athletes preparing for the Games, 99% of them were using imagery. “There’s no one who doesn’t use imagery,” says Rebecca Smith, a clinical research assistant in sports psychology at the U.S.

Olympic Training center in Colorado. Professional athletes will spend hours visualizing their victory, telling their mind just what they want their body to achieve. Jack Nicklaus said that he never hit a shot, even during practice, without visualizing it first. In medicine, visualization has proven through clinical studies to aid in a dazzling array of ailments, from arthritis to cancer to open heart surgery. Recently, the Director of the University of San Diego Neuroscience Institute used imagery to cure “phantom limb pain” in amputated patients. Insurance companies such as Blue Cross Blue Shield, not particularly known for their new-age tendencies or altruism, are starting to cover visualization therapy. So, what does all this mean for you? Well, visualization can help speed the process of learning a new skill — networking, for instance. My coaching clients’ main priority is often increasing their level of confidence and comfort in networking. They want to feel absolutely confident when walking into a room full of strangers at a cocktail party, or when going on stage to face a sea of people at a conference. They want to feel perfectly at ease, and perform at their best, when meeting a new client, or current clients — especially someone who they know to be difficult. Visualization is a perfect tool for this: through guided imagery, you can ensure that whatever you’re feeling is exactly those feelings you want; and that you’re performing at the top of your abilities. Visualized behaviors can be practiced more easily, quickly and frequently than actual behaviors, so they’re an ideal complement to actual, practice. Let’s say you want to feel perfectly at ease, comfortable, relaxed and confident when meeting new people at a cocktail party—as if you were meeting old friends. This is exactly what you’re going to visualize: that the room is full of old friends. First, relax. You need your full powers of concentration. Second, make it real: to make your imagery most effective, involve all five senses. Hear the laughter you shared together, taste the hot toddies you drank, smell the wood fire burning, feel the snowballs you threw at each other. Above all, feel all the warm emotions rising. Guided imagery must be precise, vivid and detailed to be effective, says Harvard-trained imagery specialist Stephen Krauss. Envisioning vague or broad goals like “being a people person” may temporarily boost your motivation, but won’t work as well. For instance, says Krauss, when visualization was used with the 1976 Olympic ski team, precision and detail were crucial to the process: Skiers visualized themselves careening through the entire course, experiencing each bump and turn in their minds. That team went on to an unexpectedly strong performance, and precise visualization has since become a standard training tool for Olympic athletes. Third, do it often — you’re literally creating new pathways, new connections in your brain. Krauss recommends that visualization exercises be distributed, rather than bunched together in fewer sessions, even if they’re longer. When you do this visualization exercise, even for just a minute, a remarkable chain reaction, from the softening of your eyebrows to the dilatation of your pupils, will broadcast a message of trust and liking. These are long lost friends, and you are so happy to see them again! You’ll instinctively smile, and there’s a good chance it’ll be a “Duquesne” smile, a specific kind of smile we produce only when with friends, and which can melt even the worst curmudgeon. You’ll feel instantly at ease — after all, you’re going to meet old friends — relaxed, and confident. And you’ll go on to the stage, client meeting, or cocktail party with utter confidence. Now, if it would only work for the lottery…​

Mindfulness

Cos’è necessario fare per vivere mindfully

  • Consapevolezza

  • Attenzione

  • Curiosità

  • Gentilezza

  • Compassione

  • Lasciar andare

  • Comunicare

  • Prendere pause

  • Disciplina

SLLS: Stop, Look, Listen, and Smell

SLLS sniper-trick

They said, “When the heat, weight, and fatigue take your focus off moving in silence and invisibility, take a SLLS break—Stop what you are doing. Look around. Listen to your surroundings. Smell your environment.” [20]

Risorse

Libri

Mindfulness for Life: Dr Craig Hassed and Dr Stephen McKenzie

Mindful Learning: Dr Craig Hassed and Dr Richard Chambers

Full Catastrophe Living: Jon Kabat-Zinn

Radical Acceptance: Tara Brach

Self-Compassion: Kristin Neff

Buddha’s Brain: Rick Hanson

Comunicazione

Checklists

Avoid Meetings

usa almeno 3 volte una di queste tecniche evitare riunioni

  • Make it known that the company would be better served if you weren’t there.

  • Be candid, honest, and authentic while you explain. Lying might work, but it will come back to bite you.

  • Provide more information than the person needs to know.

  • Talk to whoever is in charge and get their blessing to bail.

Scoprire un bugiardo

Osserva il modo con cui la persona dice no: [21]

  • say “no” and look in a different direction;

  • say “no” and close their eyes;

  • say “no” after hesitating;

  • say “noooooooo,” stretched over a long period of time;

  • say “no” in a singsong manner.

Negoziazione

Saluta!

if negotiators get a chance to communicate with each other, just a few minutes of describing their interests or values, they do better in negotiations and they’ll be more likely to cooperate in the prisoners dilemma game,

Keith Spicer
Selezione

la nostra mente è un magazzino finito, non può trattenere tutto e deve selezionare necessariamente. Se non vogliamo che questa selezione sia fatta dai nostri interlocutori con il rischio che selezionino ciò che vogliono loro e non ciò che vogliamo noi, è necessario che si operi questo filtro fin dall’inizio.

Sintesi

conseguenza della selezione. Grazie alla capacità di analisi, dobbiamo poi rispettare la risorsa più preziosa che noi e gli altri abbiamo e di cui lamentiamo sempre la mancanza: il tempo. Arrivare al punto, focalizzare la nostra e altrui attenzione su poche cose, ma quelle importanti, è il modo per gestire al meglio il tempo e soprattutto i meccanismi della nostra mente, che non ci consentono di superare una certa soglia di attenzione.

Struttura

quanto sopra non è praticabile in assenza di una struttura, di un metodo e di una razionalizzazione dei nostri flussi comunicazionali. E contrariamente a quanto spesso si pensa è proprio un metodo che dà libertà, perché una volta che se ne dispone si può liberamente da libero sfogo ai suggerimenti che ci offrono istinto, talento e esperienza.

Gavin Kennedy

The following article is an extract from [www.stellarleadership.com](www.stellarleadership.com) and talks about Mr Kennedy books [22].

Kennedy believes that in order to learn about negotiation effectively, the process should be enjoyable, and to that end, he uses classifications for negotiators:

  • Sheep: easily led into choices by other people. Accepts situations at face value, preferring to submit rather than defend self-interests.

  • Donkeys: react in a ‘knee-jerk’ manner, often stubborn, sticking to deeply held principles through ignorance.

  • Foxes: succeed through knowing the situation, and cunning. Experts at exploiting sheep and donkeys, but risk being too clever for their own good.

  • Owls: are sensitive to longer-term benefits of developing relationships through negotiating to get well-deserved results. They earn the respect of others, and are well prepared for threats and seizing opportunities.

Rules for a good negotiation:

  1. Never accept the first offer

  2. If a grievance exists, don’t just complain, negotiate a solution

  3. Never improve an offer without having received a counter-offer

  4. Always ask “what if?” when presented with an offer, until all eventualities are covered

  5. Never concede anything to gain goodwill, or to get the ball rolling

  6. Make the opening offer as low/high as possible, without becoming laughable

  7. Make decisions concerning the potential boundaries of the deal, and stick to them in the negotiation. Don’t let that resolve weaken

  8. Don’t be afraid to say no to an offer or a deal, but come back with "if…​"

  9. Find out who is really doing the buying/selling

  10. Don’t look solely at the price, consider the whole package: delivery, cost of production, quality etc

  11. Don’t be fooled by superficial appearances, they are meaningless

  12. Avoid making threats in a negotiation; they are almost always counter-productive

Public Speaking

Suggestion

Please with threes::[23] Otherwise called the "rule of threes", this means that you create a presentation using a speech structure that consists of three main components: an opening, a body, and a closing. Manage these three major parts of a presentation and your speech will be organized every time.

Grab your listeners’ attention right away by beginning with the issue about which you are asked to speak

[23] You can do this by asking a question that directly reflects back to the topic. For example, if you are asked to present the status of a project, begin your presentation with the question, “One of our current projects is Project You-Name-It. Just where do we currently stand at this point with Project You-Name-It, and are we on track for our end goal?” Miracle of miracles! This is exactly what everyone in the room is there to find out so you immediately have their attention. You also buy yourself a few more seconds to figure out what you need to tell them.

Keep it going

[23] The body of your presentation – whether it takes five minutes or fifty minutes to present – should then answer the question posed in your opening. You have valuable information to give to the attendees and you have their attention.

Plan to cover no more than three points in the body of your presentation

[23] People best retain up to three pieces of information so list those three project points to the group up front.

Tell them in broader detail what you just outlined

[23] If you are up-to-date with your project, you should already know this information and can expand upon it. The last statement in the body of your speech should then summarize the three points you just explained. You could say, “In summary, where things stand include Points One, Two, and Three. And we will overcome these concerns and move the project forward by doing actions a, b, and c”.

Bring it to a close

[23] The final part of the three-part presentation structure is a summary and closing statement. Start a powerful closing statement by addressing the opening question. This brings the presentation full circle and sums up why everyone is listening. Then ask whether you answered all concerns, and field questions. Finish your presentation by calling the group to action or reaffirming everyone’s commitment to the project. Examples might include, “With the status I just presented, I ask that you continue your commitment to move forward with the project,” or “With the concerns I addressed, I ask that you designate another person to help with the task at hand.” These steps reaffirm the commitment of the group members or of management.

A guide to impromptu speaking

ATM-S Chris Ng Wai Chung teaches you how to survive the fear and trauma of speaking unprepared when you are made to do impromptu speaking in front of an audience. [24]

“It is better to die on your feet than to live on your knees.”
— Emiliano Zapata
Mexican Revolutionary

About 18 years ago, I was asked by my primary school principal to step onto the stage to explain to about a thousand fellow primary school students why I did not pay my milk-money. Without hesitation, I proceeded to wet my pants. That feeling of deja vu repeated itself when I was 17 in junior college. After applying for the Plain English Speaking Competition, I surprised myself during the auditions for having only said about 5 sentences to a group of stunned teacher-panelists after I was given my first table topic. ( After which I ran out of the classroom ). While the above scenario may seem familiar to many of you, I’ve seen many dramatic turnarounds from the public speaking disasters in my past. Diane was this lady who was my schoolmate in NJC , after her round of auditions, I remember her telling the group of us hopefuls that she really screwed up and was too nervous to perform, she eventually became the best speaker in the JC debates in 1992 with her name appearing in the newspapers after her hard earned victory. And some of us have heard of the “Scat-man” song on the radio ( truth is, he stutters ). This article hopes to dispel the myths of impromptu speaking and highlights the PREP formula as taught by the Toastmaster’s movement. It will then give some tips on how to build your repertoire of speeches to make it truly memorable.

Impromptu Speaking Basics : PREP formula

There are many strategies which public speakers employ to create the illusion of confidence on stage. Fact of the matter is that most public speakers have butterflies in their stomachs. The trick is to make them fly in formation. The Toastmasters movement suggests the use of the PREP formula and it goes like this :

P

Point—State your point to the question.

R

Reason—State a reason why you raised your point.

E

Example—Give an illustration which supports your above-mentioned case.

P

Prep—Which leads us to the next point.

By employing this strategy, you “daisy-chain” your response to the table topics and could speak endlessly about the topic given to you. .Example Topic :: Is Batman is more intelligent than Superman ? Elaborate on your answer. Point :: I believe with great conviction that there is incontrovertible evidence that Batman, the caped crusader demonstrates a much greater intellect than Superman, the Man of steel. Reason :: One of the reasons is that Batman, having no supernatural powers, relies solely on his wits and technology whereas Superman is blessed with the powers of flight and superhuman strength. Example :: In the latest confrontation with the Joker, Batman outsmarted the Joker by causing the Joker to slip on a banana peel and fall into gigantic toilet bowl. The latest comic shows Superman beheading Lex Luthor with a casual flick of his index finger and sending his head into planetary orbit. Point :: Which brings us to the question of Superman’s brutality that which could only be found in basest of primates.

For Intermediate speakers : Speech frameworks

The PREP technique is all it takes to survive a gruesome one to two minute table topics session, but for longer speeches, the constant use of this framework, could put the most attentive speakers to sleep. Intermediate speakers consider the following frameworks which could be constructed to supplement their speeches. If the speaker’s level of proficiency were a pimple it’d turn dark and purple at this stage. Three of the most commonly observed frameworks are highlighted here.

Basic framework

This style begins by an introduction to the subject matter, a definition to the problem and plenty of sign postings which guide the listener to the actual body of the speech. The body of the speech contains about 2 to 3 PREP cycles which reinforces the point the speaker wishes to make. And the speaker concludes the speech by a call to action or reaffirms his stand on the subject matter. The speaker would usually employ the phrases “First of all”, “Secondly” and “Finally” to break his speech down into logical components.

Pros/Cons Framework

This framework considers a yes/no problem like “Should abortion be banned in Singapore”.The speaker then proceeds to use the “On one hand…”and the “On the other hand…” in the speech body to consider both sides of the coin, then the speaker concludes by taking a stand and giving the reasons why one case is stronger than the other. Caution : Practiced wrongly, the speaker will seem to be indecisive at a taking a stand so be sure to make one case weaker than the other.

Chronological

This framework applies to questions where historical examples be used to reinforce the points the speaker has to make. Questions like “Is the feminist movement still relevant in modern society today?” The speaker could begin the body of the speech by using the words “In the past,,,” and then subsequently use the words “Now times have changed…” and even take the opportunity to contemplate the future by considering “Perhaps in the near future we would be able to…”

Advanced speakers : Unique Selling Propositions

The greatest speakers have something special which distinguishes them from other speakers in that they are unique and offer something to the listener be it hope, joy or enlightenment. At this point, you should think of Marilyn Monroe who has that pout which made her a legend or Jennifer Lopez’s….errrrmmm….beautiful face. Here are the possible things advanced speakers do to make their speech truly memorable.

The Flirt

Charm the audiences by enforcing a personal stake in the presentation. Many impromptu speakers flirt with the audience and end up with most of the awards when the event is over. This technique keeps the audience riveted by picking on someone from the audience – this creates a personal atmosphere. Occasionally, if a roast becomes inappropriate when used on someone else, the speaker would often employ himself/herself as subject matter. A Microsoft salesman in a technical conference had probably made arrangements with a fellow employee to seek permission to use him in a speech delivery would begin by saying “Suppose our friend, here James, is feeling naughty and decides to do this to the operation system because he does not want his boss to see these pictures…”, it makes the audience attentive and brings a human dimension to the speech.

The Laugh-a-minute

Just employ humor over and over again Everybody likes a jokes or two, so long as the joke is politically correct and does not involve a pair of donkeys and a beautiful princess. ( you are supposed to laugh at this point…) When employing this technique, the speaker uses humor, his improvisation and some jokes he heard in the past and blends it in his speech. Puns could be used as well if it is tasteful in nature. “He is arguably the best public speaker in this club. To say that he is the best public speaker would lead to a heated argument. “ or “Urggh !!! It was so bad, a bed-ridden quadriplegic in an intensive care unit could play the piano better than her daughter did !!! “

The fountain of knowledge

Tap into books for knowledge and wisdom The problem with “knowledgeable” people is that they seldom possess the right skills to package the information to make it interesting, this technique is therefore risky at best. The speaker has to read widely and possess special skills, here are a series of leads which could allow a speaker to dazzle the audience with his showmanship and knowledge.

Quotes

A speaker always has a arsenal of 20 or so quotes which can be used for most occasions.

The speaker should focus on general themes which could only be covered by such a subject matter like Happiness, Decisiveness, Friendship, Wisdom. The occasional reference to a philosopher like Socrates could reinforce the point made in a speech. It would also be useful to understand that people have begun thinking about the same questions that we have
— Ancient philosophy
For working audiences the occasional reference to Peter Drucker or Bill Gates may be used to show how well informed you are. More importantly, many motivational speakers tend to give jaded audiences the impression that they lack solid content in their presentations.
— Business / Management
Another general field which demonstrates how people behave in interesting circumstances. Ralph Waldo Emerson is probably the most misquoted writer in the Toastmasters movement. The poet/philosopher has written widely in topics like “Self-Reliance”, “Love” . The ever popular William Shakespeare has written works which paints a pictures of the human condition in various circumstance in many of his Great works.
— Great Literature
The ability to remember a date will be viewed favorably by a discerning audience. More importantly the ability to relate the various events which happened in the past with some degree of accuracy would mean that the audience would be informed of history, thus, ensuring that “history does not repeat itself”.
— History

Vendita

SPIN Selling

SPIN è un acronimo e individua 4 diversi tipi di domande:

Situation Questions

fatte per acquisire fatti. "Quanti dipendenti avete?". Sono tipiche dei venditori meno efficaci.

Problem Questions

poste per fare emergere problemi. "Quali inconvenienti vi trovate a affrontare con questa macchina?". Sono formulate da chi ha maturato un approccio consulenziale e relazionale alla vendita.

Implication Questions

poste per fare emergere le implicazioni e le conseguenze negative di un eventuale problema, insoddisfazione o disaffezione. "Il problema così come me lo ha esposto che conseguenze ha?". Tipiche di chi, da vero consulente, non ha "visioni sue" precostituite.

Need pay off Questions

aiutano a percepire il valore della nostra soluzione. "Quanto risparmiereste se aveste una macchina con queste caratteristiche…​?". Sono poste per fare acquisire al cliente la consapevolezza che la soluzione che il venditore offre è vantaggiosa economicamente.

Appunti per la scrittura

Stenografia

alfabetoCIMaA

Studiare

  • Sec

  • Gl

Comandi e dintorni

Codice per Pandoc

Blablablabla

Help per notepad++

Blablablabla

Dettagli per creazione EPUB

Copertina
  • Formato: 800 X 1324 X 24 BPP

Grafiche

Per ora cominciare a provare con il formato 800 X 450

Da studiare

I fogli di stile.

Da aggiungere alla parte YAML

  • stylesheet

  • editor

asciidoc

Python + FOP
    Scaricare asciidoc.zip
    Esploderlo
    Andare nella cartella asciidocx.x.x
    C:\> "path\python.exe" asciidoc.py -b html -d article book.adoc
    C:\> "path\python.exe" asciidoc.py -b docbook -d article book.adoc
    Scaricare ultima versione di FOP
    andare nella cartlella di FOP
    C:\> fop -xml foo.xml -xsl foo.xsl -pdf foo.pdf
    C:\> fop -xml foo.xml -xsl foo.xsl -rtf foo.rtf

DOS

Batch
    "C:\Users\Maurizio\AppData\Local\Pandoc\Pandoc.exe" %1 -s --toc -o %~pn1.epub
    %~pn1.epub

testo testo

Analisi finanziaria

Verrà affrontata con 3 differenti argomenti

  • Zero Base Budget

  • Analisi finanziaria

  • Controllo dei risultati

Zero Base Budget

L’acronimo è ZBB. Elementi:

  • Quanti anni durerà il progetto

  • Cash flow in

  • Cash flow out

Elementi per calcolo spese

  • Cash Flow In

    • Vendite ipotizzate

  • Cash Flow out

    • Cash Flow Grezzo

      • Lavoro (una riga per dipendente)

      • Equipaggiamenti

      • Varie

        • Noleggi

        • Assicurazioni

        • Cellulari / Benefit

        • Spese amministrative

        • Spese legali

        • Riparazioni/Resi

    • Inflazione

    • Previsione spese contingenti

  • Cash Flow Netto

  • Calcolo Tasse

Analisi finanziaria

Elementi:

  • risultati ZBB

    PV Present Value
    FV Future Value
    r rate of interest
    t time
Future Value
FV = PV * (1+R)^T
    FV Future Value
    PV Present Value
    R Rate of interest
    T time (in years)
Discount Rate
1/(1+R)^T
Future Value

FV & = PV * (1-R)^T

  • Net PResent Value (NPV)

Controllo dei risultati

Da Completare

Happiness

Sito del corso:

Qualche Definizione

Felicità

the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.

Life satisfaction

A general assessment that, as a whole, one’s life is good and worth living. Researchers usually measure life satisfaction by using the Satisfaction with Life Scale, developed by University of Illinois professor Ed Diener and colleagues.

Positive affect

A technical term to describe the experience of feeling a positive emotion, such as joy, love, or amusement. As Dr. Lyubomirsky notes above, positive affect is an important ingredient to happiness and is sometimes used synonymously with happiness, though it generally refers to a fleeting emotional state rather than an enduring way of being. It is often measured using the Positive and Negative Affect Schedule (PANAS).

Subjective well-being

As mentioned above, researchers often use this term interchangably with happiness, perhaps because it sounds more precise and scientific. It refers to the way people evaluate their lives, in terms of both their global life satisfaction and emotional states—​i.e., it is often assessed by measuring life satisfaction and positive affect. It is strongly tied to positive health.

Un pò di storia

The ancients tended to agree that very few would ever succeed in being happy, because happiness takes an incredible amount of work, discipline and devotion, and most people, in the end, are simply not up to the task. The happy are what Aristotle calls “happy few.” They are, if you like, the ethical elite. This is not a democratic conception of happiness.

Don’t get me wrong, there is nothing bad about feeling good. But I would suggest that something of value may have been lost or forgotten in our transition to modern ideas of happiness. We can’t feel good all the time; nor, I think, should we want to. Nor should we assume that happiness can be had (maybe a better word?) without a certain degree of effort, and possibly even sacrifice and pain. These are things that the older traditions knew—in the West and the East alike—and that we have forgotten.

Indeed, if you think about it, this idea of happiness as a natural state creates a curious problem. What if I’m not happy? Does that mean that I’m unnatural? Am I ill, or bad, or deficient? Is there something wrong with me? Is there something wrong with the society in which I live? These are all symptoms of a condition that I call the unhappiness of not being happy, and it is a peculiarly modern condition.

Five differences between a happy life and a meaningful one

Happy people satisfy their wants and needs, but that seems largely irrelevant to a meaningful life. Therefore, health, wealth, and ease in life were all related to happiness, but not meaning.
Happiness involves being focused on the present, whereas meaningfulness involves thinking more about the past, present, and future—and the relationship between them.In addition, happiness was seen as fleeting, while meaningfulness seemed to last longer.
Meaningfulness is derived from giving to other people; happiness comes from what they give to you. Although social connections were linked to both happiness and meaning, happiness was connected more to the benefits one receives from social relationships, especially friendships, while meaningfulness was related to what one gives to others—for example, taking care of children. Along these lines, self-described “takers” were happier than self-described “givers,” and spending time with friends was linked to happiness more than meaning, whereas spending more time with loved ones was linked to meaning but not happiness.
Meaningful lives involve stress and challenges. Higher levels of worry, stress, and anxiety were linked to higher meaningfulness but lower happiness, which suggests that engaging in challenging or difficult situations that are beyond oneself or one’s pleasures promotes meaningfulness but not happiness.
Self-expression is important to meaning but not happiness. Doing things to express oneself and caring about personal and cultural identity were linked to a meaningful life but not a happy one. For example, considering oneself to be wise or creative was associated with meaning but not happiness.

A Strange device

Imagine you had some kind of device, it attached to your belt, it would tap into your neurophysiology, you could press a button and it would make you happy as much as you’d want to be happy, whenever you want to be happy, would you press that button knowing what you know now? And why or why not?

Rispondi:

  • ❏ Si

  • ❏ No

Practica

Pensa a 3 cose belle che ti sono successe oggi. L’esercizio richiede cieca dieci minuti. Per ogni evento:

  • Dai un Titolo

  • Scrivi cosa è successo

  • Scrivi come ti ha fatto sentire l’evento e come ti ha fatto sentire dopo (anche adesso)

Scheda
Evento 1

    Titolo      ____________________

    Cosa è successo __________________________________

                    __________________________________

                    __________________________________

                    __________________________________

                    __________________________________

Evento 2

    Titolo      ____________________

    Cosa è successo __________________________________

                    __________________________________

                    __________________________________

                    __________________________________

                    __________________________________

Evento 3

    Titolo      ____________________

    Cosa è successo __________________________________

                    __________________________________

                    __________________________________

                    __________________________________

                    __________________________________

Le emozioni positive aprono la mente.

Cercate un evento iimportante in cui siete riusciti a vedere lo schema della situazione e ad agire in maniera superba. Prima di questo evento è possibile che abbiate avuto un pensiero felice? (Vi hanno regalato un sacchetto di caramelle ecc.)

La ricerca di felicità

  1. inseguire la felicità la manda via?

  2. quale può essere un suggerimento per evitare l'hedonic adaptation?

  3. la soluzione: equilibrio e scheduling

  4. affective forecasting → dificult to think about happines in a realistic way

Domande buffe

  1. happiness investing in possession or in experiences

  2. more money more happiness?

What make us happy?

  1. Exercise

  2. Sleep

  3. Long term achievement

  4. Social connection

  5. ProSocial Behaviour

Terms of Happiness

Affective forecasting

The process of making predictions about how you will feel in the future. According to Daniel Gilbert, who coined the term "affective forecasting" with his colleague Timothy Wilson, affective forecasting is simply "the process by which people look into their future and make predictions about what they’ll like and what they won’t like." However, as Emiliana explained in the previous video, we are often poor judges in the present of what will bring us happiness in the future, causing us to look for happiness in the wrong places.

Impact bias

The tendency to overestimate how an event or experience in the future will affect our emotional well-being, for better or worse. For instance, we often underestimate our ability to recover from difficult experiences, an ability that Gilbert calls our "psychological immune system." He documented this bias in a study that found people generally overestimate how various defeats or rejections—​such as a romantic breakup or being turned down for a job—​will impact their happiness. Impact bias is a major cause of mistakes in affective forecasting. It can lead us to avoid certain decisions or activities out of an inflated fear that they will harm our happiness or to covet certain outcomes (such as winning the lottery) that don’t actually boost our happiness as much as we think they will.

Set point theory

The theory that we each have a relatively stable level of happiness that is largely determined by our genes and personality. Though we might experience some fluctuations in happiness due to events big and small, this theory holds that we eventually return to our basic set point of happiness.

Hedonic adaptation

(aka the "hedonic treadmill"): Our ability to adapt to changes in our life circumstances or sensory experiences. Research suggests many of us have a remarkable ability to get used to things that might initially bring us pleasure, such as getting married or winning the lottery, and even to eventually return to our happiness set point after a traumatic accident. Some researchers, such as Ed Diener at the University of Illinois, however, have argued that the truth about hedonic adaptation and set points is more nuanced: Some people might be more prone than others to adapt to events, and a person’s set point may not be stable over time. Throughout this class, we will explore research—​and research-based methods—​that suggest how we might counteract our tendency for hedonic adaptation and develop more lasting happiness.

Prioritizing positivity

Deliberately organizing your day-to-day life so that it contains situations that naturally give rise to positive emotional experiences. Laura Catalino, Sara Algoe and Barbara Fredrickson’s study compares pursuing happiness to prioritizing positivity, and their results suggest that prioritizing positivity is a more promising approach to boosting happiness.

Happiness Week 2

Why human are "ultrasocial"?

  1. We are a care taking species

  2. Flattered Hierarchies

  3. We are reconciling species

  4. Hyper coordinate species

  5. Strive for monogamy

We’re loosing the ultrasocial factor:

  1. High dovorce rate

  2. Marital satisfaction declined

  3. Rise in loneliness

  4. Lost a friend 3→2

  5. Average american child spends more time watching TV han talking with parents

CAUSES AND CONSEQUENCES OF ATTACHMENT STYLES

3 sistemi

  1. reproductive system

  2. attachment system (emotion)

  3. caregiving system (touch, vocalisation, eye contact)

    Secure
    • loving, warm, trusting

    • happy, pleasant, give support

    Anxious
    • worried, intrusive; statistically divorce, abuse or death of parents

    • anxious, depressed, or stalkers!

    Avoidant
    • cold, aloof, dismissive

    • less receptors of happiness feelings

Happiness Week 2

Social Connection and happiness

Social relashionshipe and happiness

A social relationships form a necessary but not sufficient condition for high happiness in other words you can’t only have social relationships but if you don’t have strong social relationships you’re not likely to end up a person who would be characterized as very happy

Things that are most strongly related to feeling happy

talking with friends

Preferred activities

n.1 intimate relation m.2 socialisation

Loneliness and consequences

Decreased inflammatory control or hyper inflammation in their bodies and worsened immune responses and difficulty sleeping People actively excluded from the game. their brains light up regions that are the same regions that light up when when they feel pain when they’re undergoing physical physically painful experiences

The Importance of Childhood Social Connections

Discussione. BImbi sociali - vita più felice

Human are "ultrasocial"?

  1. We are a care taking species

  2. Flattered Hierarchies

  3. We are reconciling species

  4. Hyper coordinate species

  5. Strive for monogamy

We’re loosing the ultrasocial factor:

  1. High dovorce rate

  2. Marital satisfaction declined

  3. Rise in loneliness

  4. Lost a friend 3→2

  5. Average american child spends more time watching TV han talking with parents

CAUSES AND CONSEQUENCES OF ATTACHMENT STYLES

3 sistemi

  1. reproductive system

  2. attachment system (emotion)

  3. caregiving system (touch, vocalisation, eye contact)

    Secure
    • loving, warm, trusting

    • happy, pleasant, give support

    Unsecure
    Anxious
    • worried, intrusive; statistically divorce, abuse or death of parents

    • anxious, depressed, or stalkers!

    Avoidant
    • cold, aloof, dismissive

    • less receptors of happiness feelings

Frasi tipiche

  • Secure: “Being close is easy!”

  • insecure:

    • Anxious-preoccupied: “I want to be emotionally intimate with people, but they don’t want to be with me!”

    • Dismissive-avoidant: “I’d rather not depend on others or have others depend on me!”

    • Fearful-avoidant: “I want to be close, but what if I get hurt?”

Can We Overcome Insecure Attachment?

  • people with an anxious attachment style have a romantic partner who consistently seems committed to them, they feel less anxious and insecure.

  • Two diferent methods who lives with insecure attachment:

    • People in the study who felt securely attached to their parents seemed more soothed in a stressful situation when their partner provided emotional care, such as by being nurturing, expressing emotional intimacy, or encouraging them to talk about their emotions or experiences relevant to the problem.

    • However, people with a dismissive/avoidant attachment style were more soothed when their partner offered "instrumental" caregiving, meaning that they gave specific, concrete advice or suggestions about how to solve the problem, or discussed the problem in an intellectual, rational way.

  • Five ways to overcome attachment insecurity:

    • Get to know your attachment pattern by reading up on attachment theory

    • If you don’t already have a great therapist with expertise in attachment theory, find one.

    • Seek out partners with secure attachment styles.

    • If you didn’t find such a partner, go to couples therapy.

    • Practice.

Just like riding a bike

WIRED TO CONNECT

THE VAGUS NERVE

  1. only mammals

  2. oxytocin

  3. stronger immune system

  4. regulates your inflammation response to disease

  5. helps coordinate the interaction between your breathing and your heart rate

  6. controls a lot of digestive processes

  7. images of suffering activate the vagus nerve

  8. This graph just shows you when you measure vagus nerve by looking at the relationship between heart rate and breathing we call RSA, the more I feel compassion, the stronger the vagus nerve response. The more I feel pride, the weaker the vagus nerve response.

  9. “vagal superstars”—that’s how people like to think about them. And what we find is a really interesting profile: if you have a really sort of a strong vagal profile, which you can cultivate through exercise, and recent studies suggest meditation, and other practices—if you have a strong profile, you have more positive emotion on a daily basis, stronger relationships with peers, better social support networks, kids in schools, fifth graders who have a stronger vagal profile are the kids who intervene when a kid is being bullied. And they cooperate, and will donate time like recess time to help a kid who needs help on homework. It relates to altruism and prosociality as well, and they’re trusted more. So another kind of data that says, wow, we think of compassion as this higher order emotion, but it really is tracking part of our nervous system as well.

Oxytocin

  1. it affects brain structures and also different organs in your peripheral nervous system.

  2. it also lowers reactivity in a brain region associated with stress called the amygdala

  3. If I’m given a whiff of oxytocin as I described I’m more generous,I’m more trusting, I’m better able to read emotions from peoples eye activity,I’m better able to empathize with other peoples feelings and natural levels of oxytocin correlate with more secure attachment behaviors with parents to their offspring, couples who have elevated levels of oxytocin solve their conflicts more constructively, more peacefully, and they even show greater generosity towards strangers.

Five Surprising Ways Oxytocin Shapes Your Social Life

It keeps you loyal to your love—and leery of the rest

It turned out that if an oxytocin-snorting guy was already in a relationship, boyfriend actually kept his distance from his lovely interlocutor. Partnered guys who sniffed the placebo leaned in a little closer than their partners might have liked. The single guys, meanwhile, were probably too busy staring down her cleavage to hear the questions.

It makes us poor winners and sore losers::it gives us a visceral memory of those who have harmed us, as well as those who have cared for us.

It makes you cooperative with your group—sometimes a little too cooperative

The oxytocin-influenced participants tended to go with the flow of their group, while the placebo-dosed participants hewed to their own individualistic path. Oxytocin is great when you’re out with friends or solving a problem with coworkers. It might not be so great when you need to pick a leader or make some other big decision that requires independence, not conformity.

It makes you see your group as better than other groups (to a point)

dance study

It does make us trusting—but not gullible

The drug “soma” from Aldous Huxley’s Brave New World probably contained some oxytocin. “We do have to be in the right environment to be virtuous.”

THE SCIENCE OF TOUCH

  1. are non-human primate hands that enables to do all kinds of amazing things

  2. immune response is right there in the skin

  3. barrier in our lab and the person stuck their arm through

    1. when the the woman try to communicate anger to the man you get zero right

    2. when the man try to communicate compassion to the woman she didn’t know what was going on

  4. we are a touch deprived culture in the West

    1. England the two friends holding constant the unit of time touched each other 0 times

    2. in United States in bursts enthusiasm we touch each other twice

    3. in Puerto Rico the same friends touched each other 180 times

    4. orfanotrofio

  5. Social function

    1. Provide feelings reward

    2. Reinforce reciprocity

    3. siglans safety

    4. soothes (activates vagus nerve)

  6. Promoting science of touch

    1. touching premature babies just regular physical contact you get a boost the a weight gain by 47 percent

    2. touching the patients with Alzheimer’s engaging them to engage in social touch precipitously leads to drops in their depressive symptomatology

    3. teachers who pat students on the back in a friendly way that student is twice as likely to speak out in class

    4. ibrarians are studying the last year’s founder pat their student checking out the book

THE VOICE: A PRIMAL WAY WE CONNECT

  1. vocal bursts

  2. "aww" compassion

  3. social disgust or contempt realm

  4. "hm" interests

  5. Divertimento

  6. Desiderio

  7. Gratitudine

  8. Amore

  9. Awe Sbalorditivo

Practice 2: Active Listening

the next happiness practice that we’d like to invite you to do is called active listening and this is a practice that will help you deepen your connection and communication enrich the communication you share with other people since what we’ve been talking about for this week is how important interpersonal connections are to your happiness for this practice you need a carve about 15 to 30 minutes to talk with a close friend family member a romantic partner someone him you’d think would appreciate an opportunity perhaps to vent find a quiet place we can talk without interruption or distraction and once you’re together invite him or her to share what on their mind as they’re talking this is where it gets interesting try to do the following: paraphrase for them reflect what you think you hear them saying for example what I hear you saying is or it sounds like or if I understand you right sort of get really involved in what they’re saying in understanding it well ask some questions at the right moments without interrupting when you say upset do you mean angry or afraid or sad try to really get to the bottom of what they’re telling you and be empathetic if they voice negative feelings try to consider what how they feel that way regardless if what you think but the think their feelings are justified for example you might say I sense that you’re feeling frustrated or even I can understand how that situation would have caused you to feel frustrated engage with your body language lean forward be open stay relaxed above all don’t check your cell phone right don’t look for messages or emails really tune into them avoid making judgments about what they’re saying really accept their perspective for what it is even if you disagree try not to interrupt hold back advice sometimes it’s best just to listen and not try to solve the problem that they’re sharing with you your presence and understanding enough itself is very valuable on finally take turns when there’s a national pause ask if it’s okay for you to share too and when you do speak try to use what are called I statements that that mean say how you feel don’t say what you think about them or what you think they might be feeling so go ahead try to figure out a time and a person and practice active listening

Friends, Family and Happiness

  • If you look at the United States' society and industrialized cultures, most people will enter into some sort of long term partner ship 85 to 90 percent, whether it be marriage or recognized as a long term partnership

Attachment and desire are different?

Oxytocin only on love afection…​

Four horseman of the apocalypse

Here they are:

  • Disprezzo

  • Criticismo

  • Stonewalling - boicottaggio

  • Defensiveness, atteggiamento difensivo

How to counter:

  • Humor

  • Gratitude

  • Forgiveness

  • Disclosures: non judging emotional reactions

Big Five:

  • openness

  • conscientiousness

  • extraversion

  • agreeableness (piacevolezza)

  • neuroticism (ansioso)

on average, marriage seems to be a good thing.
— Stevie Yap

PARENTING AND HAPPINESS

Parenting seems to make people happier

Friendship Matters

  • Practical help

  • Emotional support

  • Confiding or sharing as coping

Cortisolo - Ridotto in caso di situazione "confortevole" alto in caso di pericolo o stress

Love 2.0

I’ve concluded that love, as your body sees it, is the momentary upwelling of three tightly interwoven events [25]:

  • A sharing of one or more positive emotions between you and another;

  • A synchrony between your and the other person’s biochemistry and behaviors;

  • A reflected motive to invest in each other’s well-being that brings mutual care.

Bonds last. Love doesn’t. The good news is that love is a renewable resource:

  1. Look into their eyes—as often as possible. No texts, just glares

  2. Seek opportunities for cooperative silliness

  3. Turn unlikely moments into shared history

  4. Take time to appreciate the good things

  5. Take your positive emotions to the bank

Empathy

  • "affective empathy"

  • "cognitive empathy"

The mimic and empathy

empathic concern is associated with all kinds of benefits people who experience more likely to help empathic concern are empathic distress have other issues and struggles that we can flesh out in later weeks

Happiness Week 3

Empathy, end of week 2

Why empathy?

  1. First, like every mammal, we need to be sensitive to the needs of our offspring.

  2. Second, our species depends on cooperation, which means that we do better if we are surrounded by healthy, capable group mates.

Taking care of them is just a matter of enlightened self-interest.

But instead of trying to place empathy in the upper regions of human cognition, it is probably best to start out examining the simplest possible processes, some perhaps even at the cellular level.

In fact, recent neuroscience research suggests that very basic processes do underlie empathy. Researchers at the University of Parma, in Italy, were the first to report that monkeys have special brain cells that become active not only if the monkey grasps an object with its hand but also if it merely watches another do the same. Since these cells are activated as much by doing as by seeing someone else do, they are known as mirror neurons, or “monkey see, monkey do” neurons.

  • Empathy is the one weapon in the human repertoire that can rid us of the curse of xenophobia.

  • Empathy is fragile, though.

Sad but not too much

Often, the filters prevent expressions of empathy because no ape can afford feeling pity for all living things all the time. This applies equally to humans. Our evolutionary background makes it hard to identify with outsiders. We’ve evolved to hate our enemies, to ignore people we barely know, and to distrust anybody who doesn’t look like us.

This is the challenge of our time: globalization by a tribal species.

We recognize them in our primate relatives, with empathy being most conspicuous in the bonobo ape and reciprocity in the chimpanzee.

Honing Your Own Empathy

But what is empathy? It’s the ability to step into the shoes of another person, aiming to understand their feelings and perspectives, and to use that understanding to guide our actions. That makes it different from kindness or pity.

Game

“Do unto others as you would have them do unto you.”

As George Bernard Shaw pointed out, “Do not do unto others as you would have them do unto you—they might have different tastes.” Empathy is about discovering those tastes.

psychologists have revealed that we are primed for empathy by strong attachment relationships in the first two years of life.

  • Six Habits of Highly Empathic People (HEPs)

    1. Cultivate curiosity about strangers

      • They will talk to the person sitting next to them

      • They find other people more interesting than themselves but are not out to interrogate them

  • Challenge prejudices and discover commonalities

  • Try another person’s life - “Walk a mile in another man’s moccasins before you criticize him.”

  • Listen hard—and open up - Removing our masks and revealing our feelings to someone is vital for creating a strong empathic bond.

  • Inspire mass action and social change - social networks must learn to spread not just information, but empathic connection.

  • Develop an ambitious imagination - The 20th century was the Age of Introspection. The 21st century should become the Age of Empathy

Wait, But What Is Compassion?

  • empathy

  • social status

  • feelings of gratitude

  • social science has really zeroed in on compassion

Compassion

the feeling that you have when you witness someone else who is suffering or who is in need, and then you have this motivation to help them, to ameliorate their condition or to enhance their welfare

Is different from: * empathy: feel or understand how someone feels but donesn’t feel moved to help * mimicry: mimic feelings and behaviour * Pity: (pena) concern for someone inferior

Jonathan Glover, who is a historian who wrote this wonderful book I’d recommend called "Humanity."

why are we compassionate?

Charles Darwin made the case that sympathy, or compassion, is our strongest instinct. And I’ll quote, because “sympathy will have been increased through natural selection for those communities which included the greatest number of the most sympathetic members would flourish the best and raise the greatest number of offspring.”

a simple training exercise where you practice loving kindness, where you’re just thinking compassionate thoughts towards others and towards yourself over time, actually pretty dramatically increases your own personal happiness, suggesting that the Dalai Lama was on to something when he said that "compassion is the pathway to happiness".

Definitions
Kindness

is a general, everyday term describing behaviors that involve being friendly, generous, or considerate. Pro-social is the term favored by scientists to refer to kind, helpful behaviors or states, but it is also quite broad.

Compassion

Literally means “to suffer together.” Among emotion researchers, it is defined as the feeling that arises when you witness another’s suffering and feel motivated to help relieve that suffering. Compassion is not the same as empathy or altruism, though the concepts are related. While empathy refers more generally to our ability to sense the emotions—​and/or take the perspective—​of another person, compassion is when those feelings and thoughts include the desire to help. While altruism is often prompted by compassion, one can feel compassion without acting on it, and altruism isn’t always motivated by compassion.

Altruism

Altruism is when we act to promote someone else’s welfare, even at a risk or cost to ourselves. Many debate whether and why true (or "pure") altruism actually exists. Evolutionary scientists speculate that altruism has deep roots in human nature because helping and cooperation promote the survival of our species. Indeed, Darwin himself argued that altruism, which he called “sympathy” or “benevolence,” is “an essential part of the social instincts.” Some evolutionary biologists argue that organisms may sometimes put themselves at risk in order to help another because they expect that the other organism will return the favor down the line, a concept known as reciprocal altruism.

Empathy

As Emiliana explained last week, the term “empathy” is used to describe a wide range of experiences. Emotion researchers generally define empathy as the ability to sense other people’s emotions (affective empathy), coupled with the ability to imagine what someone else might be thinking or feeling (cognitive empathy).

Sympathy

(partecipazione) Sympathy, which means "to feel together," is sometimes used synonymously with compassion. However, while sympathy does refer to feelings of sorrow or sadness about another person’s suffering, it does not typically involve the urge or motivation to help, or do anything about the situation. In other words, a person may feel sympathetic towards another person’s difficulties, but not feel inclined to help.

Pity

(Pena) Feeling sorry for the suffering or misfortune of someone else. Pity is similar to compassion, but it suggests a power imbalance, whereby the observer occupies a place of superiority and looks down upon the person who is suffering.

Why Does Compassion Matter?

Stages of compassion

  1. Empathy

  2. Feelings

  3. Judgements about the self, the others and the situation

How compassion makes us happier?

  1. Empathy make you more social adept

  2. Reduced distress, heightened caregiving is good for health and well being

  3. Judgind yoursef as capable (self-eficacy)

People who are feeling compassion engage their vagus system.

  • inducing compassion makes people say that they feel more similar to others, and in particular, vulnerable others,

  • inducing pride makes people feel different from vulnerable others.

Tibetan Buddhist: the people the subjects in this case who were the contemplative experts, showed a higher engagement of empathic systems in the brain.

the midbrain periaqueductal gray, these areas seem to spontaneously emerge of activate when people are feeling compassion.

when people finished compassion training, their response to that stressful test at a biological level, and at a self-reported mood level, was much more subdued.

reported compassion training leading to changes in the relationship between the prefrontal cortex and the amygdala.

Compassion training, and in particular a variant of it called loving kindness training, leads to an increased ability to recruit reward circuitry in a moment where there’s sort of a feeling of anticipation of being able to help.

Measuring compassion in the body

The Vagus nerve applies this heart-rate brake in a dynamic cyclic manner, slowing things down while we exhale, allowing it to beat faster when we inhale.

warm, sensitive parenting for three year olds predicts greater focused concentration in the children one year later

warm, sensitive, authoritative parenting may support skills like managing emotions and focusing attention, and that children with higher Vagal tone are more likely to have these skills, which in turn paves the way for sympathy for other peoples’ suffering.
This more visceral method showed that indeed, feelings of compassion were associated with increased Vagal tone.
.Articoli interessanti
http://greatergood.berkeley.edu/article/item/feeling_like_partners/
http://greatergood.berkeley.edu/article/item/to_know_you_is_to_love_you/
http://greatergood.berkeley.edu/article/item/when_empathy_hurts_compassion_can_heal
http://greatergood.berkeley.edu/article/item/compassionate_mind_healthy_body

How Kindness Boosts Happiness

31% of Americans in recent surveys were reported to be volunteering.

the more I practice kindness, the more I’m:

  • enhancing the welfare of others,

  • I tend to be less lonely on a regular basis

  • I show stronger immune profiles, I have better health symptoms, sort of less pain and the like,

  • I have fewer bodily aches

  • I report lower levels of depression.

  • There’s studies that show that volunteerism and helping others is twice as protective for your cardiovascular profile as taking aspirin.

20$ experiment

practice loving kindness meditations over an eight or nine week study → rises in daily experiences of positive emotions

Happiness experiment
Happiness for a Lifetime
Chinese Proverb
  • If you want happiness for an hour, take a nap.

  • If you want happiness for a day, go fishing.

  • If you want happiness for a month, get married. [26]

  • If you want happiness for a year, inherit a fortune.

  • if you want happiness for a lifetime, help somebody else.

Experiment of make 5 act of kindness

Evolved to Be Kind
  • kind individual is less likely to cheat on you, perhaps devote more resources to raising offspring and the like.

  • quite significantly. It would appear that we’re more generous at the intuitive level.

Question

Bello è buono ma buono è bello?

It Feels Good to be Kind
  • Mouse rewards

  • Win win TAC

  • TAC and shock

Altruism Quiz - 5 Ways Giving Is Good for You
  1. Giving makes us feel happy.

  2. Giving is good for our health. elderly people who volunteered for two or more organizations were 44 percent less likely to die over a five-year period than were non-volunteers, even after controlling for their age, exercise habits, general health, and negative health habits like smoking.

  3. Giving promotes cooperation and social connection. What’s more, when we give to others, we don’t only make them feel closer to us; we also feel closer to them. “Being kind and generous leads you to perceive others more positively and more charitably,” writes Lyubomirsky in her book The How of Happiness, and this “fosters a heightened sense of interdependence and cooperation in your social community.”

  4. Giving evokes gratitude. And research has found that gratitude is integral to happiness, health, and social bonds.

  5. Giving is contagious. when one person behaves generously, it inspires observers to behave generously later, toward different people. In fact, the researchers found that altruism could spread by three degrees has found that a dose of oxytocin will cause people to give more generously and to feel more empathy towards others, with “symptoms” lasting up to two hours.

Suggested lecture Why Good Things Happen to Good People Stephen Post

Random Acts of Kindness

This practice involves performing five acts of kindness in one day. Is there a day in the next week when you have free time and might be able to do this practice? If so, write it in the space below.

Giorno in cui ipotizzi la pratica

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Idee per atti di gentilezza, cose che hai ricevuto e che ti hanno fatto piacere

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Atti di gentilezza fatti da te in passato.

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5 Atti da fare nel Random Acts of Kindness day

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2.

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Metti in calendario il tuo Random Acts of Kindness day e prepara eventuale materiale/supporto per quel giorno.

Anche se puoi pianificarli, permettiti di agire spontaneamente se le opportunità avanzano.

Non dimenticarti di scrivere come ti hanno fatto sentire!

Ricorda! Scrivi!

Note One day this week, perform five acts of kindness—all five in one day. It doesn’t matter if the acts are big or small, but it is more effective if you perform a variety of acts. The acts do not need to be for the same person—the person doesn’t even have to be aware of them. Examples include feeding a stranger’s parking meter, donating blood, helping a friend with a chore, or providing a meal to a person in need. After each act, write down what you did in at least one or two sentences; for more of a happiness boost, also write down how it made you feel.

Kindness boosts happiness as it encourages people to bring happiness to others. But even knowing this, it can be hard to get started and stick with a happiness practice like Random Acts of Kindness.

SKEPTICAL VIEWS ON COMPASSION AND KINDNESS

That’s why we’re encouraging Science of Happiness students to sign up for the GG101x: Super Size Your Kindness Challenge hosted by our friends at KindSpring, an entirely volunteer-run global nonprofit.

Happiness Week 4

Momentuous Kindness

  • one person’s generosity can have a ripple effect, spreading by three degrees through a social network

  • "elevation," which refers to the warm, uplifting feeling we get when we witness someone else’s good deed

    • Social disgust can then be understood as the emotional reaction people have to witness­ing others moving “down,” or exhibiting their lower, baser, less God-like nature

  • One way to think about "scaling up" kindness is to consider how we might increase the frequency of altruistic acts. But another way is to consider how we might increase their intensity.

  • heroism is different from altruism or compassion

    • Few people do evil; fewer people act heroically. Between these extremes in the bell curve of humanity are the masses, the general population who do nothing,

    • It’s about a concern for other people in need, a concern to develop, to defending a moral cause knowing there is a personal cause or risk. That’s the key. And you do it without expectation of reward.

      • So altruism is heroism light.

      • Compassion is a virtue that may lead to heroism, but we don’t know. Nobody’s established said link.

    • Heroic Imagination Project

    • heroes are most effective not alone, not the, the soldier in, in battle who takes a bullet for his buddy, but forming a network.

  • THE HEROIC IMAGINATION PROJECT

    • "No man is an island (or no woman) …​ entire of itself. Every man is a piece of the continent, a part of the main…​ Any man’s death diminishes me, because I am involved in all of mankind; and therefore never send to know for whom the bell tolls; it tolls for thee."

    • Yoda tells us: "Do or do not. There is no 'try.'" It’s time to take action. Against evil.

  • Steps for HIP

    1. We can start by remaining mindful, carefully and critically evaluating each situation we encounter so that we don’t gloss over an emergency requiring our action. We should try to develop our “discontinuity detector”—an awareness of things that don’t fit, are out of place, or don’t make sense in a setting. This means asking questions to get the information we need to take responsible action.

    2. It is important not to fear interpersonal conflict, and to develop the personal hardiness necessary to stand firm for principles we cherish. In fact, we shouldn’t think of difficult interactions as conflicts but rather as attempts to challenge other people to support their own principles and ideology.

    3. We must remain aware of an extended time-horizon, not just the present moment. We should be engaged in the current situation, yet also be able to detach part of our analytical focus to imagine alternative future scenarios that might play out, depending on different actions or failures to act that we take in the present. In addition, we should keep part of our minds on the past, as that may help us recall values and teachings instilled in us long ago, which may inform our actions in the current situation.

    4. We have to resist the urge to rationalize inaction and to develop justifications that recast evil deeds as acceptable means to supposedly righteous ends.

    5. We must try to transcend anticipating negative consequence associated with some forms of heroism, such as being socially ostracized. If our course is just, we must trust that others will eventually recognize the value of our heroic actions.

Cooperation & Happiness

Che altro dire?

CONFLICT AND PEACEMAKING

  • Bla Bla pconflitto e perdonare

  • Fatto when subjects are presented with a face of someone from a different race, the amygdala gets metabolically active. This happens even when the face is presented subliminally, which is to say, so rapidly that the subject does not consciously see it. Test a person who has a lot of experience with people of different races, and the amygdala does not activate. Or, as in a wonderful experiment by Susan Fiske, of Princeton University, subtly bias the subject beforehand to think of people as individuals rather than as members of a group, and the amygdala does not budge.

  • Soffisi imbarazzati - Esercizio

Perdono, almeno uno di entrambi i punti

  • Chiedere Scusa

    • Esprimere rimorso

    • Dichiarare d’aver compreso l’offesa / riconoscimento responsabilità

    • Offrire empatia / spiegazione

    • Riparare / offrire risarcimento

    • Assicurare che sarà difficile che ricapiti

  • Perchè

    • dignità recuperata

    • valori condivisi / ammissione che il danno era un atto errato

Perdono e vendetta

Because revenge and forgiveness both solved problems for ancestral humans, these capacities are now typical of modern humans.

  • la vittima non era responsabile dell’offesa

  • rassicura la vittima che è al sicuro

  • Giustizia riparatrice (offendente viene punito)

  • Riparazione, compensazione per il dolore

  • DIalogo che permette alla vittima di esprimere le proprie emozioni verso l’offeso e di compartecipare alle perdite

Happiness Week 5

Forgiving

  • Importance of honoring (e.g., not trying to avoid or suppress) negative emotional experiences

  • Happiness, research suggests, depends more on how we respond to and recover from difficult and painful experiences.

  • One tempting option in these situations is to dwell on injustice and vengeance

4 components
  1. is an acceptance of the transgression or the harm that somebody

  2. forgiveness involves a shift where we no longer are oriented towards punishment or to seek revenge.

  3. decline and avoidance

  4. compassion. who’s harmed you may have harmed you out of their own suffering or kind of misguided intentions, and you understand and feel compassion for that person.

Forgiveness is not:
  • reconciling and sort of once again returning to a cooperative state with the person

  • condoning the action

  • resolving them of any responsibility.

Benefits
  • Lower fof fisiology

  • lower stress (no cortisol)

  • linked to higher happiness the next day

  • couple forgiving are happier and healthier

  • self esteem

  • better moods

forgiveness takes time. A Lot of time.
the elemental question
I didn’t get something I wanted. I got no.
— Frederic Luskin

objecting to the way life is, and trying to substitute the way I want it to be,

the essence of forgiveness is the ability to be resilient when things don’t go the way you want. The forgiveness is the lack of prejudice. The open heartedness of the moving forward.

wanting less and getting no
9 steps of forgiving [27]
  1. Know exactly how you feel about what happened and be able to articulate what about the situation is not OK. Then, tell a trusted couple of people about your experience.

  2. Make a commitment to yourself to do what you have to do to feel better. Forgiveness is for you and not for anyone else.

  3. Forgiveness does not necessarily mean reconciliation with the person that hurt you, or condoning of their action. What you are after is to find peace. Forgiveness can be defined as the “peace and understanding that come from blaming that which has hurt you less, taking the life experience less personally, and changing your grievance story.”

  4. Get the right perspective on what is happening. Recognize that your primary distress is coming from the hurt feelings, thoughts and physical upset you are suffering now, not what offended you or hurt you two minutes – or ten years – ago. Forgiveness helps to heal those hurt feelings.

  5. At the moment you feel upset practice a simple stress management technique to soothe your body’s flight or fight response.

  6. Give up expecting things from other people, or your life, that they do not choose to give you. Recognize the “unenforceable rules” you have for your health or how you or other people must behave. Remind yourself that you can hope for health, love, peace and prosperity and work hard to get them.

  7. Put your energy into looking for another way to get your positive goals met than through the experience that has hurt you. Instead of mentally replaying your hurt seek out new ways to get what you want.

  8. Remember that a life well lived is your best revenge. Instead of focusing on your wounded feelings, and thereby giving the person who caused you pain power over you, learn to look for the love, beauty and kindness around you. Forgiveness is about personal power.

  9. Amend your grievance story to remind you of the heroic choice to forgive.

Forgiving Practice

The names of people who have hurt you deeply enough to warrant the effort to forgive. If people come to mind, write down their initials in the spaces below.

  1. -

  2. -

  3. -

  4. -

  5. -

for each person you listed, rate on a scale of 1-10 how much pain you still have regarding how that person treated you, with 1 involving the least pain (but still significant enough to justify the time to forgive) and 10 involving the most pain.

1 least pain 2 3 4 5 6 7 8 9 10 most - pain

Person 1

Person 2

Person 3

Person 4

Person 5

TIME REQUIRED

Each person will forgive at his or her own pace. We suggest that you move through the steps below based on what works for you.

HOW TO DO IT
  1. Make a list of people who have hurt you deeply enough to warrant the effort to forgive. You can do this by asking yourself on a 1-to-10 scale, How much pain do I have regarding the way this person treated me?with 1 involving the least pain (but still significant enough to justify the time to forgive) and 10 involving the most pain. Then, order the people on this list from least painful to most painful. Start with the person lowest on this hierarchy (least painful).

  2. Consider one offense by the first person on your list. Ask yourself: How has this person’s offense negatively impacted by life? Reflect on the psychological and physical harm it may have caused. Consider how your views of humanity and trust of others may have changed as a result of this offense. Recognize that what happened was not okay, and allow yourself to feel any negative emotions that come up.

  3. When you’re ready, make a decision to forgive. Deciding to forgive involves coming to terms with what you will be doing as you forgive—extending an act of mercy toward the person who has hurt you. When we offer this mercy, we deliberately try to reduce resentment (persistent ill will) toward this person and, instead, offer him or her kindness, respect, generosity, or even love. It is important to emphasize that forgiveness does not involve excusing the person’s actions, forgetting what happened, or tossing justice aside. Justice and forgiveness can be practiced together. Another important caveat: To forgive is not the same as to reconcile. Reconciliation is a negotiation strategy in which two or more people come together again in mutual trust. You may not choose to reconcile with the person you are forgiving.

  4. Start with cognitive exercises. Ask yourself these questions about the person who has hurt you: What was life like for this person while growing up? What wounds did he or she suffer from others that could have made him or her more likely to hurt you? What kinds of extra pressures or stresses were in this person’s life at the time he or she offended you? These questions are not meant to excuse or condone, but rather to better understand the other person’s areas of pain, those areas that make him or her vulnerable and human. Understanding why people commit destructive acts can also help us find more effective ways of preventing further destructive acts from occurring in the future.

  5. Be aware of any little movement of your heart through which you begin to feel even slight compassion for the person who offended you. This person may have been confused, mistaken, and misguided. He or she may deeply regret his or her actions. As you think about this person, notice if you start to feel softer emotions toward him or her.

  6. Try to consciously bear the pain that he or she caused you so that you do not end up throwing that pain back onto the one who offended you, or even toward unsuspecting others, such as loved ones who were not the ones who wounded you in the first place. When we are emotionally wounded, we tend to displace our pain onto others. Please be aware of this so that you are not perpetuating a legacy of anger and injuries.

  7. Think of a gift of some kind that you can offer to the person you are trying to forgive. Forgiveness is an act of mercy—you are extending mercy toward someone who may not have been merciful toward you. This could be through a smile, a returned phone call, or a good word about him or her to others. Always consider your own safety first when extending kindness and goodwill towards this person. If interacting with this person could put you in danger, find another way to express your feelings, such as by writing in a journal or engaging in a practice such as compassion meditation.

  8. Finally, try to find meaning and purpose in what you have experienced. For example, as people suffer from the injustices of others, they often realize that they themselves become more sensitive to others’ pain. This, in turn, can give them a sense of purpose toward helping those who are hurting. It may also motivate them to work toward preventing future injustices of a similar kind.

  9. Once you complete the forgiveness process with one person on your list, select the next person in line and move up that list until you are forgiving the person who hurt you the most.

Building Trust

So what are the characteristics of low-trust regions? Few people vote, parents and schools are less active. There’s less philanthropy in low-trust regions, greater crime of all kinds, lower longevity, worse health, lower academic achievement in schools.

And low-trust areas have greater economic disparities between the very rich and the very poor—and the greater the discrepancy between the very rich and the very poor in a country, the more it predicts economic decline in that country.

When you add them together, these ratings are a constant, which means that in this interaction, her gain is his loss and his gain is her loss. This is what’s called in game theory a “zero-sum game.”

Fifty-eight percent of zero-sum game couples’ husbands died over this 20-year period, whereas among “cooperative-gain” couples, who didn’t have that pattern, only 20 percent of husbands died in that 20-year period. This was true even after controlling for the husband’s age and initial health. Now this is an outcome that’s pretty reliably measured: You can really tell if somebody’s dead or alive.

It turns out that trust is related to the secretion of oxytocin, which is the “cuddle hormone,” the hormone of bonding. It’s also a hormone we secrete when we have an orgasm; the stronger the orgasm, the more oxytocin we secrete. Interestingly enough, men don’t just secrete oxytocin after an orgasm; they secrete vasopressin as well. Vasopressin is a hormone associated with aggression. After a male rat has had an orgasm with a female rat, he not only is enjoying the experience, he’s also trying to ward off rivals. So there is evidence that the bonding experience of having an orgasm with somebody—secreting oxytocin, that trust hormone—is very powerful, it suspends fear. But it doesn’t have as protective an effect in men as it does in women.

Sliding doors
  • A wareness of your partner’s emotion;

  • T urning toward the emotion;

  • T olerance of two different viewpoints;

  • trying to U nderstand your partner;

  • N on-defensive responses to your partner;

  • responding with E mpathy.

“CL-ALT,” which stands for “comparison level for alternatives.” What that means is I not only turn away from her sadness, but I think to myself, “I can do better. Who needs this crap? I’m always dealing with her negativity. I can do better.”

Mindfulness

Mindfulness is the awareness that arises by paying attention on purpose in the present moment and non-judgmentally.
— Jon Kabat-Zinn
Mindfulness is the awareness that arises out of intentionally paying attention in an open, kind, and discerning way.
— Shauna Shapiro

Happiness Week 6

Terms of Happiness

Mindfulness

Though exact definitions vary, Jon Kabat-Zinn and others generally define "mindfulness" as a non-judgmental, moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

The "non-judgmental" part of the definition refers to the idea that mindfulness involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—​without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.

Meditation

Though mindfulness and meditation are closely related, they are not synonymous. As Jon Kabat-Zinn describes in his video, one can practice mindfulness while not doing a formal meditation practice, and there are many different kinds of meditation that go beyond mindfulness meditation. The term "meditation" refers to a wide range of practices that simply involve training the mind to achieve a particular state of consciousness, especially for relaxation. That said, mindfulness meditation, based on a technique adapted from Buddhist Vipassana meditation, is a basic and commonly practiced form of meditation.

Mindfulness-Based Stress Reduction (MBSR)

Though it has its roots in Buddhist meditation, a secular practice of mindfulness has entered the mainstream in recent years largely through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979. The MBSR program usually has students meet for two to three hours per week for eight weeks, practicing at home between classes. They learn practices such as the "body scan," in which they focus their attention along each part of the body, trying to be aware and accepting of whatever they sense in these body parts, and the "raisin meditation," where they slowly use all of their senses, one after another, to observe a raisin in great detail, from the way it feels in their hand to the way its taste bursts on the tongue. Over the past 35 years, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond. We’ll learn more about these programs later in the week.

Attention

According to psychologist and philosopher William James, attention "is the taking possession of the mind, in clear and vivid form, of one out of what may seem several simultaneously possible objects or trains of thoughts…It implies withdrawal from some things in order to deal effectively with others." Many compare attention to a spotlight, which makes certain information from the inside or outside world more available to conscious awareness, while filtering out less useful information. Attention is limited, in that it can only hold a finite quantity of information in mind for a limited period of time, and selective, in that it orients to information that is deemed important in a given moment.

Awareness

Self-awareness points to the ability to attain insight into one’s own attitudes, motives, reactions, strengths and vulnerabilities.

Happiness Practice # 5: Mindfulness

Mindful Breathing

La meditazione basilare è portare l’attenzione sul tuo respiro, inspirare ed espirare. Si può fare in qualunque posizione. I tuo occhi possono essere aperti o chiusi, anche se ad occhi chiusi potrebbe essere possibile mantenere la concentrazione. Può essere utile impostare un tempo per questo esercizio ma anche praticarlo in casi di stress o ansia. L’importante è respirare normalmente e osservare tutte le sensazioni derivanti dal nostro respirare. Link file Audio

Body Scan Meditation

Link file Audio

Loving Kindness Meditation

Link file Audio

Self compassion

3 Components:

  • Self kindness (vs self judgment)

  • Common humanity (vs Isolation)

  • Mindfulness (vs Over-identification)

Other confusion:

  • Discrimination between harsh judgement and discriminating wisdom

  • confusion with self judgment

  • making excuses

  • motivation requires self motivation

  • self criticism fear to be weak, gives the illusion of control

  • is not passive and complesand

Self compassion it’s more like a father with a son.
is self acceptance, not self improvement!
is watering we as seeds!

If I accept myself for what I am, then I can change
— Carl Roger
Self compassion: the benefits
  • Low level anxiety

  • low cortisol and increased heart rate variability

  • less rumination

  • better

  • helps in validating necative emotions

  • positive psichological strenghth

    • emotional intelligence

    • curiosity

    • many others

  • increase the relation between happiness and mindfulness

  • improved relationship

  • sticking on diet

  • seeking medical treatment

  • exercises

Esercizio della settimana: Self compassionate letter

  • Abbracciatevi

  • Lettera dove sarete compassionevoli su un aspetto che non vi piace di voi.

    • the point of view is to accept

    • no one is without flows

    • factors contributing bad qality

  • Leggete la lettera e rileggetela

Tema: Quando sono in stress reagisto male con le persone. Mi fa sentire operativo, ma crudele.
Svolgimento: Non è un problema così brutto. Capita a molti, soprattutto in caso di stress, di essere meno lucidi e meno empatici. Pochi si piacciono per quel che sono e nessuno è privo di difetti. PEnsa a quante altre persone si stanno struggendo per lo stesso problema. Forse è l’ansia di non farcela che ti genera queste reazioni. Ti fa essere inutilmente duro con te e, in quetsi casi, anche con gli altri. Pensiamo assieme a cosa puoi fare per migliorarti. Il mio suggerimento intanto è quello di accettarti maggiormente per tutte le cose belle che sei, e di provare a scalzare quella paura del fallimento che continua a perseguirti quotidianamente. Prova a dormire un poco di più, come indice che ti stai rispettando e che non stai lasxciando che sia la paura a controllare le tue azioni.
Con affetto
Te stesso
— Maurizio Stagni
Dettaglio dell’esercizio
Time Required

15 minutes. Try to do this practice once per week, or at least once per month.

How to do it

First, identify something about yourself that makes you feel ashamed, insecure, or not good enough. It could be something related to your personality, behavior, abilities, relationships, or any other part of your life. Once you identify something, write it down and describe how it makes you feel. Sad? Embarrassed? Angry? Try to be as honest as possible, keeping in mind that no one but you will see what you write. The next step is to write a letter to yourself expressing compassion, understanding, and acceptance for the part of yourself that you dislike. As you write, follow these guidelines:

  1. Imagine that there is someone who loves and accepts you unconditionally for who you are. What would that person say to you about this part of yourself?

  2. Remind yourself that everyone has things about themselves that they don’t like, and that no one is without flaws. Think about how many other people in the world are struggling with the same thing that you’re struggling with.

  3. Consider the ways in which events that have happened in your life, the family environment you grew up in, or even your genes may have contributed to this negative aspect of yourself.

  4. In a compassionate way, ask yourself whether there are things that you could do to improve or better cope with this negative aspect. Focus on how constructive changes could make you feel happier, healthier, or more fulfilled, and avoid judging yourself.

  5. After writing the letter, put it down for a little while. Then come back to it later and read it again. It may be especially helpful to read it whenever you’re feeling bad about this aspect of yourself, as a reminder to be more self-compassionate.

Finding Flow

Have you ever been so engaged in an activity that you lost all sense of time? Hours passed, but you didn’t notice; you felt calm, focused, deeply satisfied, even meditative?
Psychologists have a word for that mental state: .

  • When we feel flow we forget of ourself

  • lose track of time

  • more creative and productive

Flow feels good
What is needed to have flow

First and most importantly, they’re doing something where their skills match the challenge of the task. If the challenge is too great for their skills, they get frustrated; if the task isn’t challenging enough, they simply get bored. Second, flow occurs when the goal is clear, and third, when there’s constant and immediate feedback about how close you are to achieving that goal. Fourth, flow occurs when you’re free to fully concentrate on the task.

Team flow
  1. The group’s goal

  2. Close listening

  3. Keep it moving forward (yes and..)

  4. Complete concentration

  5. Being in control: a paradox: Each participant must feel in control while at the same time remaining flexible, listening closely, and always being willing to defer to the emergent flow of the group. The most innovative teams are the ones that can manage that paradox.

  6. Blending egos

  7. Equal participation

  8. Familiarity. in impro: “Don’t deny” and “Show, don’t tell.”

  9. Communication

  10. The potential for failure

Goals
  • Non zero goals (career, material gain)

  • Increase feeling of authonomy, competence, relatedness

  • Intrinsic goals (deep and lastig relashionship)

Tems
Optimism

Within the field of positive psychology, particularly informed by the work of the late researcher Christopher Peterson of the University of Michigan, optimism is defined as the expectation that the future will be socially desirable, good, and pleasurable.

Maximizers

A term popularized by psychologist Barry Schwartz of Swarthmore College to refer to people who try to squeeze the greatest amount of benefit and pleasure out of every choice or opportunity.

Satisficers

by contrast, feel content with choices as long as they pass a basic threshold of acceptability. Schwartz and colleagues have found that maximizers report low happiness and optimism and higher levels of depression than people who have a greater tendency to satisfice.

Self-compassion

Kristin Neff, who pioneered the scientific study of self-compassion, generally defines it as quieting one’s inner critic and replacing it with a voice of support, understanding, and care for one’s self—​in other words, treating yourself with the same kind of compassion that you show to other people. By Neff’s account, there are three core components of self-compassion:

  1. self-kindness, meaning that we are gentle and understanding with ourselves rather than harshly critical and judgmental;

  2. recognizing our common humanity, meaning that we feel connected to others in the experience of life rather than feeling isolated and alienated by our suffering;

  3. mindfulness, meaning that we are aware of our pain or suffering but keep that observation in perspective, rather than ignoring our pain or exaggerating it.

Flow

A concept developed by Mihaly Csikszentmihalyi that refers to "the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it," four factors that are essential to flow: :

  1. performing a task or activity where the degree of challenge is properly balanced with one’s ability to complete it;

  2. one’s goal is clear;

  3. there’s constant and immediate feedback about how close one is to achieving that goal;

  4. one is able to devote complete concentration to the task at hand.

Intrinsic goals

According to positive psychologist Tim Kasser and colleagues, intrinsic goals "are those that are inherently satisfying to pursue because they are likely to satisfy innate psychological needs for autonomy, relatedness, competence, and growth"; they depend on satisfying one’s own basic psychological needs rather than relying upon the judgments or approval of others. Examples of these goals include self-acceptance, forming social connections, and physical fitness.

Extrinsic goals

on the other hand, are focused on attaining rewards and/or praise from others—​they are a means to an end, not inherently rewarding in and of themselves. Examples include financial wealth, fame, or popularity. People often pursue extrinsic goals under the assumption that these goals will bring them happiness, but evidence suggests otherwise. Researchers speculate that intrinsic goals lead to greater happiness because, in the pursuit of these goals, people have positive experiences along the way that support their happiness.

Esercizio: BEST POSSIBLE SELF

For the next 15 minutes, write continuously in the space below about what you imagine this best possible future to be. Use the instructions below to help guide you through this process. . It may be easy for this exercise to lead you to examine how your current life may not match this best possible future. You may be tempted to think about ways in which accomplishing goals has been difficult for you in the past, or about financial/time/social barriers to being able to make these accomplishments happen. For the purpose of this exercise, however, we encourage you to focus on the future—imagine a brighter future in which you are your best self and your circumstances change just enough to make this best possible life happen. . This exercise is most useful when it is very specific—if you think about a new job, imagine exactly what you would do, who you would work with, and where it would be. The more specific you are, the more engaged you’ll be in the exercise and the more you’ll get out of it. . Be as creative and imaginative as you want, and don’t worry about grammar or spelling.

Tra cinque anni arriverò all’età di 45. Esteticamente nessuno mi associa a quell’età. Anche i capelli hanno ricominciato a crescere. Sarò finalmente soddisfatto del mio fisico e delle attività che faccio. Al lavoro, da qualche settimana do il meglio di me e tutti attorno a me sembrano essere più felici. TRa cinque anni l’azienda si sarà accorta di questo effetto e, con crescente sorpresa mi avrà ampliato responsabilità lasciandomi lavorare al benessere dei dipendenti per poterli far rendere al meglio. Nel frattempo imparerò come poter cindividere le scoperte sul flow e la felicità perchè tutti vedranno che con inapparente sforzo tutti gli eventi portano ad un benessere maggiore per me e per chi mi sta vicino. Tutti saranno trasformati e lavorerò nell’azienda più felice d’Italia, verrò incaricato di condividere la mia esperienza anche con le filiali estere e comincerò a valutare di operare una start up, spinto dall’agente che mi aiuta nella pubblicazione dei saggi e dei libri di narrativa che sembrano uscire come per magia dalla mia mente. Tutta la mia famiglia sarà felice, ed avremo tempo per viaggiare attorno al mondo per un tour che organizzerò per promuovere la filosofia "Make it happien" attorno a tutto il globo. Ogni tappa mi permetterà di provare a conoscere la realtà e di far si che riusciamo a goderci tutto il bello del posto e della gente che lo abita. Il tour mondiale mi aprirà nuovi orizzonti e mi sentirò veramente parte dell’umanità.
— Maurizio Stagni
Goal visualisation
TIME REQUIRED

10 minutes daily for 3 weeks

HOW TO DO IT
  1. Identify one goal that you would like to achieve in the next day or two and briefly describe it in writing. Make sure that this goal is realistic and not too time-consuming (e.g., “tidy up the hall closet” rather than “clean the entire house top to bottom”) and something that is important to you (e.g., “spend more time with the kids” rather than “learn about the life cycle of the common fly”).

  2. To help you visualize how you will go about accomplishing this goal, describe in writing the steps that you will take to get there.

    1. schedule one hour tonight that you will devote to cleaning;

    2. turn off your cell phone/other distractors;

    3. put on some comfortable clothes;

    4. turn on some upbeat music;

    5. break down the job into sub-tasks: take everything out of the closet, sweep the floor, dust the shelves, get rid of stuff that you don’t need any more, sort the things that you want to keep and put them in boxes, put the boxes back in the closet;

    6. remind yourself that it’s ok if you don’t do everything perfectly, or complete the entire task.

Ciappini

Impianto Culligan

Data Variazione Filtri Gruppo Osmosi

19/10/2015

X

-

Scuri

scuri 01
scuri 02
scuri 03
scuri 04

Risorse Esterne

Elenco Letture da affrontare

Comunicazione

Nudge - la spinta gentile. Thalesman

Enrico rolla - il problema c'è l'hai tu non io

Zizzarelli - Impara a dire no

Le sette brevi lezioni di fisica

Robert Cialdini - le armi della persuasione

Introduzione alla PNL - nlp italy

Metafore per bambini

Introduzione alla pnl

Robertson ted

Negoziazione

Gavin Kennedy, padre degli 8 Steps Approach

  • Keith Spicer

    • Winging It (1981)

    • Think on Your Feet (1986)

Organizzarsi

Reinventing Organizations - Frederic Laloux

Narrativa

blablabla

-   Il Condominio di James G. Ballard
-   È difficile essere un Dio di Strugatski Boris e Arkadi

blablabla

Fumetti

  • 100 bullet

  • terru moore echo

  • Yann, Berthet - Pin-up

  • Jack Of Fables 22-35

  • Il Punitore

  • The Literals 1-3

  • Le Prove Di Shazam

  • Voyager 06 - Alfa e Omega

  • battlefields

  • moebious

FIlms

  • Commedie

    • Sideways

    • Impiegati male

    • Notorius Big

    • Wall Street

    • Il Verdetto

  • Interessanti

    • Patton

    • High and low toshiro mifune

Software da conoscere

blablabla

-   [Sinfig studio](http://www.synfig.org): per animazioni 2D.
-   [BlackMagic Fusion](https://www.blackmagicdesign.com/products/fusion): aminazioni 2D e 3D professionali.

Wii

    Alone In The Dark
    Back To The Future: The Game
    Battalion Wars 2
    Call Of Duty World At War
    Dead Space Extraction
    Fantastic Four Rise of the Silver Surfer
    Far Cry: Vengeance
    FIFA 12
    Ghost Squad
    GoldenEye 007
    Marvel Super Hero Squad
    Metroid Prime Trilogy
    NBA Jam
    Pictionary

Siti

Cinafonini
  • Elephone 8000

  • DOOGEE VALENCIA 2 Y100 PRO MTK6735

  • ulefone Be Pro 5.5 inch Android 4.4 4G LTE Smartphone

Sugg Roffi * Blackview * 130 * Cubot

Indice


1. http://askolivia.com/pdfs/Mind.pdf
1. https://it.wikipedia.org/wiki/Burpee
2. http://www.artofmanliness.com/2015/08/05/the-prisoner-workout/
3. https://www.youtube.com/watch?v=nmwgirgXLYM
4. CrossFit Journal Issue 13 - September 2003: link
5. "Downwarddog" by Original uploader was Nemonoman at en.wikipedia - Transferred from en.wikipedia; transferred to Commons by User:Jusjih using CommonsHelper.. Licensed under GPL via Commons - https://commons.wikimedia.org/wiki/File:Downwarddog.JPG#/media/File:Downwarddog.JPG
6. Fonte: http://www.yoga.it/articoli/bhujangasana-il-cobra/
7. "Bhujangasana Yoga-Asana Nina-Mel" by Kennguru - Own work. Licensed under CC BY 3.0 via Commons - https://commons.wikimedia.org/wiki/File:Bhujangasana_Yoga-Asana_Nina-Mel.jpg#/media/File:Bhujangasana_Yoga-Asana_Nina-Mel.jpg
8. "Fb1" by The original uploader was Nemonoman at English Wikipedia - Transferred from en.wikipedia to Commons by IngerAlHaosului using CommonsHelper.. Licensed under GPL via Commons https://commons.wikimedia.org/wiki/File:Fb1.jpg#/media/File:Fb1.jpg
9. Here for the full article
10. Mensjournal.com 20140306
11. Il riferimento per questa citazione è andato perso, da recuperare. Reference for this citation must still be recovered
12. http://www.huffingtonpost.com/sonimacom/how-important-is-perfect-_b_7926662.html
13. link
14. ToDo trovare una ginnastica migliore
15. http://www.huffingtonpost.com/sonimacom/how-important-is-perfect-_b_7926662.html
16. https://www.youtube.com/watch?v=rm9L0RIhR3s
17. http://www.mindful.org/tara-brach-rain-mindfulness-practice/
18. Fox Cabane, O. , & Mazza, A. "Il segreto del carisma : impara l’arte e la scienza del magnetismo personale". Sperling & Kupfer, 2013.
19. da realizzare anche con Mentor
20. https://www.themuse.com/advice/take-back-control-of-your-workday-with-this-one-simple-sniper-trick
21. http://lifehacker.com/spot-a-liar-by-listening-to-how-they-say-no-1732665074
22. Gavin Kennedy, 'Everything Is Negotiable', Random House Business Books, 1997 (3rd Edition).
23. http://www.wikihow.com/Give-a-Powerful-Presentation-when-You-Have-Little-Time-to-Prepare
24. http://www.expressyourselftosuccess.com/how-to-organize-an-impromptu-speech/
25. Love 2.0: How Our Supreme Emotion Affects Everything We Feel, Think, Do, and Become Hardcover, 2013, Barbara L. Fredrickson
26. they had not read that study that showed it is actually two years that marriage gives you happiness.
27. http://learningtoforgive.com/9-steps/