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Text working
the brain body
connection for
creative
excellence
in5
m.c. schraefel, @mcphoo
1Saturday, 22 February 14 © m.c...
@mcphoo
outcome for this talk:
1. more insights
faster problem solving
2. better QoL
today, now
from tuning your in5 paths...
@mcphoo
PROBLEM: Recognise This?
The Desperate to come up with The Idea
& Solve The Problem
POSTURE
m.c. schraefel, @mcpho...
@mcphoo
PROBLEM
The Desperate to come up with The Idea
Solve The Problem
POSTURE
m.c. schraefel, @mcphoo
Doesn’t work: thi...
@mcphoo
How we Create this Posture
under slept
under moved
under nourished
eat at desk
single task overdrive
m.c. schraefe...
@mcphoo
Processed
Foods =
Too much
glucose
from too
many fast
carbs,
not enough
satiety
& thus
insulin
shutdown
6Saturday,...
@mcphoo
3 elegant facts:
1 of 3.
the body is a complex system
m.c. schraefel, @mcphooin5
7Saturday, 22 February 14 © m.c. ...
@mcphoo
3 elegant facts:
2 of 3. each system of the body
interacts with every other
system of the body
m.c. schraefel, @mc...
@mcphoo
3 elegant facts:
2 of 3. each system of the body
interacts with every other
system of the body
DEMO
m.c. schraefel...
@mcphoo
3 elegant facts: 3. the brain
is part of
the body
m.c. schraefel, @mcphooin5
10Saturday, 22 February 14 © m.c. sch...
@mcphoom.c. schraefel, @mcphoo
tune the body’s
interactions, get a better
more creative
more insightful brain
for free
Wha...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Creativity, Innovation
Tune Up Kit
the innovator’s
Build Skills & Pract...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Innovation & Creativity
Tune Up Kit
the innovator’s
Mortality Linked
Re...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Innovation & Creativity
Tune Up Kit
the innovator’s 1. we do these 5 pa...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Creativity, Innovation
Tune Up Kit
the innovator’s
Build Skills & Pract...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Creativity, Innovation
Tune Up Kit
the innovator’s
Build Skills & Pract...
@mcphoo
Achieve Creativity, Innovation
move
innert
sedentary
hyper
no recovery time
sweet spot
tuning
for
YOU
Now
Tuning P...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Creativity, Innovation
Tune Up Kit
the innovator’s
Build Skills & Pract...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Creativity and Innovation
Tune
Movement is the Heart, the Driver
Build ...
@mcphoo
Contrast
Movement drives
Memory,
Tissue adaptation
Nutrient uptake
Social cohesion
Motor Learning
Hormonal Balance...
@mcphoo
Contrast
Movement drives
Memory,
Tissue adaptation
Nutrient uptake
Social cohesion
Motor Learning
Hormonal Balance...
@mcphoo
ken Froese, ground flow
bare or minimalist footwear
(twist test)
M o v e m e n t K i t :
diaphragm breathing practi...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Excellence
Tune
Food: it’s more than just FUEL/ENERGY
Build Skills & Pr...
@mcphoom.c. schraefel, @mcphooin5
We eat food (not calories);
Our food feeds all 11 of our systems from
hormones to hair, ...
@mcphoo
W h o l e F o o d vs Processed Food
Dark Colours vs
the Yellow White Blah zone
Heuristics:
m.c. schraefel, @mcphoo...
@mcphoo
Performance Food Practice Kit
Essential
2. Healthy Protein at Each Feeding
(eyes or many colurs)
3. Healthy Fats D...
@mcphoo
a) how do you know?
b) is that a false economy?
“no time”
in5
27Saturday, 22 February 14 © m.c. schraefel, 2014 em...
@mcphoo
“an omlette takes 20 seconds” - Julia Child
“No time.”
Really?
28Saturday, 22 February 14 © m.c. schraefel, 2014 e...
@mcphoo
“an omlette takes 20 seconds” - Julia Child
“No time.”
Really?
29Saturday, 22 February 14 © m.c. schraefel, 2014 e...
@mcphoo
and a brain egg takes 8 seconds.
“No time.”
Really?
30Saturday, 22 February 14 © m.c. schraefel, 2014 email if you...
@mcphoo
(b) False economy: crap = pay later -- and longer
m.c. schraefel, @mcphooin5
31Saturday, 22 February 14 © m.c. sch...
@mcphoo
Great blood work
Better Sleep
Less Stress
More Energy/Concentration
Lower non-contractile tissue ratio (bf%)
Frien...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Excellence
TuneBuild Skills & Practices
Deep Thoughts - literally
33Sat...
@mcphoo
Cognitive Engagement: Idea Density
34Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@...
@mcphoo
Cognitive Kit for
Creative Innovators
and Problem Solvers
Keep learning new things - and practice them
Languages, ...
@mcphoo
C o g n i t i v e C h e c k
Better communication
More uptake with ideas
See richer possibilities with analogous th...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Excellence
TuneBuild Skills & Practices
In the REAL - not the Digital -...
@mcphoo
Social Interaction
sense making
life affirming
skills practice
affect
m.c. schraefel, @mcphooin5
38Saturday, 22 Feb...
@mcphoo
Social Interaction Kit
for
introverts
and
extraverts
Test/Reassess
How practice
Excellence?
39Saturday, 22 Februar...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Excellence
TuneBuild Skills & Practices
5 cycles, more before midnight
...
@mcphoo
S l e e p :
memory integration
hormonal balance
muscle building
weight management
m.c. schraefel, @mcphooin5
41Sat...
@mcphoo
Sleep Kit for Innovators
Mask
Ear Plugs
Hours before midnight
Cool Room / Socks
Orange Specs
f.lux
zeo Sleep 101
C...
@mcphoo
Pulling it Together: Play
Move
Eat
Cogitate
Engage
Sleep
in5
Achieve Innovation, Creativity
TuneBuild Skills & Pra...
@mcphoo
Why Physical Sports (for Fun)
are awesome
integrated
in5 activities
Move
Eat
Cogitate
Engage
Sleep
Build Skills & ...
@mcphoo
Want to effect
one system?
Improve
another.
in5 Systems Interact:
many paths to better results.
Can’t sleep? Check...
@mcphoo
Move
Eat
Cogitate
Engage
Sleep
m.c. schraefel, @mcphooin5
the in5 skills tune what you do
already,
to be a more
cr...
@mcphoo
SIGNS
When you feel the “i have to” stay here
i don’t have time to move, to go to sleep
m.c. schraefel, @mcphooin5...
@mcphoo
SIGNS
When you feel “i don’t have time” to
take care of my body
with whole food
m.c. schraefel, @mcphooin5
48Satur...
@mcphoo
These are Lies
they are the lies of the status quo
m.c. schraefel, @mcphooin5
49Saturday, 22 February 14 © m.c. sc...
@mcphoo
Innovation does not come from
the status quo
Rise! Move! and so, Create!
m.c. schraefel, @mcphooin5
50Saturday, 22...
@mcphoo
Innovation does not come from
the status quo
in5 practices drive innovation
m.c. schraefel, @mcphooin5
51Saturday,...
@mcphoo
in5 tune up helps you:
prioritize YOU first
before the Job
in order to exceed the Job
m.c. schraefel, @mcphooin5
52...
@mcphoo
challenge yourself:
for two weeks: prioritize the
in5 first
practice in5s,
measure your RPE
m.c. schraefel, @mcphoo...
@mcphoo
challenge yourself:
for two weeks: prioritize the
in5 first
practice the in5s,
measure your RPE
m.c. schraefel, @mc...
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inbodied5 - working the brain/body connection for creative excellence

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the brain is connected to the body: so how tune the body in to be more creative, efficient and happy - as a side effect - Simple - use the in5 tune up kit - and do way more with less time and energy, for free.

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inbodied5 - working the brain/body connection for creative excellence

  1. 1. Text working the brain body connection for creative excellence in5 m.c. schraefel, @mcphoo 1Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  2. 2. @mcphoo outcome for this talk: 1. more insights faster problem solving 2. better QoL today, now from tuning your in5 paths in5 m.c. schraefel, @mcphoo 2Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  3. 3. @mcphoo PROBLEM: Recognise This? The Desperate to come up with The Idea & Solve The Problem POSTURE m.c. schraefel, @mcphoo 3Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  4. 4. @mcphoo PROBLEM The Desperate to come up with The Idea Solve The Problem POSTURE m.c. schraefel, @mcphoo Doesn’t work: this is the UN-Creative THREAT Posture 4Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  5. 5. @mcphoo How we Create this Posture under slept under moved under nourished eat at desk single task overdrive m.c. schraefel, @mcphoo Misalignment between body systems & tasks 5Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  6. 6. @mcphoo Processed Foods = Too much glucose from too many fast carbs, not enough satiety & thus insulin shutdown 6Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  7. 7. @mcphoo 3 elegant facts: 1 of 3. the body is a complex system m.c. schraefel, @mcphooin5 7Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  8. 8. @mcphoo 3 elegant facts: 2 of 3. each system of the body interacts with every other system of the body m.c. schraefel, @mcphooin5 8Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  9. 9. @mcphoo 3 elegant facts: 2 of 3. each system of the body interacts with every other system of the body DEMO m.c. schraefel, @mcphooin5 9Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  10. 10. @mcphoo 3 elegant facts: 3. the brain is part of the body m.c. schraefel, @mcphooin5 10Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  11. 11. @mcphoom.c. schraefel, @mcphoo tune the body’s interactions, get a better more creative more insightful brain for free What these facts mean: in5: tuning what you already do for optimal creative perfomance 11Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  12. 12. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Creativity, Innovation Tune Up Kit the innovator’s Build Skills & Practices 12Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  13. 13. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Innovation & Creativity Tune Up Kit the innovator’s Mortality Linked Research Tested Plastic Reversal Immediate Effect 13Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  14. 14. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Innovation & Creativity Tune Up Kit the innovator’s 1. we do these 5 paths already 2. they require skills 3. these 5 are essential 4. we need to engage all five actively 5. we can approach any 1 path through any other Key Insights: TUNING in5 14Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  15. 15. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Creativity, Innovation Tune Up Kit the innovator’s Build Skills & Practices DO YOU RECOGNIZE THIS LIST? DO YOU DO THE THINGS ON THIS LIST? Potentially Daily? 15Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  16. 16. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Creativity, Innovation Tune Up Kit the innovator’s Build Skills & Practices DO YOU RECOGNIZE THIS LIST? DO YOU DO THE THINGS ON THIS LIST? Potentially Daily? So, might we STOP TALKING ABOUT CHANGE? 16Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  17. 17. @mcphoo Achieve Creativity, Innovation move innert sedentary hyper no recovery time sweet spot tuning for YOU Now Tuning Performance what do you want? know how to tune & play for that? in5 - tune up kit 17Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  18. 18. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Creativity, Innovation Tune Up Kit the innovator’s Build Skills & Practices 18Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  19. 19. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Creativity and Innovation Tune Movement is the Heart, the Driver Build Skills & Practices 19Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  20. 20. @mcphoo Contrast Movement drives Memory, Tissue adaptation Nutrient uptake Social cohesion Motor Learning Hormonal Balance m.c. schraefel, @mcphooin5 20Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  21. 21. @mcphoo Contrast Movement drives Memory, Tissue adaptation Nutrient uptake Social cohesion Motor Learning Hormonal Balance m.c. schraefel, @mcphoo heuristic: sit NO MORE than 20mins at a time (move more, more FREQUENTLY) Research Conclusive: we’re smarter when we move in5 21Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  22. 22. @mcphoo ken Froese, ground flow bare or minimalist footwear (twist test) M o v e m e n t K i t : diaphragm breathing practice Joint by Joint movement work (pro/ves/vis) m.c. schraefel, @mcphooin5 vision work 22Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  23. 23. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Excellence Tune Food: it’s more than just FUEL/ENERGY Build Skills & Practices 23Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  24. 24. @mcphoom.c. schraefel, @mcphooin5 We eat food (not calories); Our food feeds all 11 of our systems from hormones to hair, muscles to nervous tissue brain to sex organs There are essential fats and proteins; no essential sugars Processed foods generally strip out elements for satiety cues, necessary nutrients and OD on what turns into too much sugar in the blood Lethargy, illness, cognitive dullness 24Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  25. 25. @mcphoo W h o l e F o o d vs Processed Food Dark Colours vs the Yellow White Blah zone Heuristics: m.c. schraefel, @mcphooin5 t h i n g s t h a t h a d e y e s , a l s o g o o d e s p v i s c e r a : m i n e r a l v i t a m i n aw e s o m e n e s s 25Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  26. 26. @mcphoo Performance Food Practice Kit Essential 2. Healthy Protein at Each Feeding (eyes or many colurs) 3. Healthy Fats Daily (up omega 3’s - fish/flax/algae) 4. Yellow/White/Orange Whole Foods when earned 1. Greens at Each Feeding (privilege whole over processed foods) 26Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  27. 27. @mcphoo a) how do you know? b) is that a false economy? “no time” in5 27Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  28. 28. @mcphoo “an omlette takes 20 seconds” - Julia Child “No time.” Really? 28Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  29. 29. @mcphoo “an omlette takes 20 seconds” - Julia Child “No time.” Really? 29Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  30. 30. @mcphoo and a brain egg takes 8 seconds. “No time.” Really? 30Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  31. 31. @mcphoo (b) False economy: crap = pay later -- and longer m.c. schraefel, @mcphooin5 31Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  32. 32. @mcphoo Great blood work Better Sleep Less Stress More Energy/Concentration Lower non-contractile tissue ratio (bf%) Friends say you’re nicer to be around (protein) Eat Performance Check 32Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  33. 33. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Excellence TuneBuild Skills & Practices Deep Thoughts - literally 33Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  34. 34. @mcphoo Cognitive Engagement: Idea Density 34Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  35. 35. @mcphoo Cognitive Kit for Creative Innovators and Problem Solvers Keep learning new things - and practice them Languages, instruments, math, structure, challenge Step up to assessment from time to time (take a test) Practice communicating new ideas (teach deeply) m.c. schraefel, @mcphooin5 35Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  36. 36. @mcphoo C o g n i t i v e C h e c k Better communication More uptake with ideas See richer possibilities with analogous thinking 36Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  37. 37. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Excellence TuneBuild Skills & Practices In the REAL - not the Digital - unmediated challenge 37Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  38. 38. @mcphoo Social Interaction sense making life affirming skills practice affect m.c. schraefel, @mcphooin5 38Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  39. 39. @mcphoo Social Interaction Kit for introverts and extraverts Test/Reassess How practice Excellence? 39Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  40. 40. @mcphoo Move Eat Cogitate Engage Sleep in5 Achieve Excellence TuneBuild Skills & Practices 5 cycles, more before midnight 40Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  41. 41. @mcphoo S l e e p : memory integration hormonal balance muscle building weight management m.c. schraefel, @mcphooin5 41Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  42. 42. @mcphoo Sleep Kit for Innovators Mask Ear Plugs Hours before midnight Cool Room / Socks Orange Specs f.lux zeo Sleep 101 Check: wake up on time without alarm 7.5 hours easliy 42Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  43. 43. @mcphoo Pulling it Together: Play Move Eat Cogitate Engage Sleep in5 Achieve Innovation, Creativity TuneBuild Skills & Practices 43Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  44. 44. @mcphoo Why Physical Sports (for Fun) are awesome integrated in5 activities Move Eat Cogitate Engage Sleep Build Skills & Practices m.c. schraefel, @mcphooin5 44Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  45. 45. @mcphoo Want to effect one system? Improve another. in5 Systems Interact: many paths to better results. Can’t sleep? Check Food. Tired, check Movement Shy? check stress/movement/ breathing Sedentary? check REAL social engagement Social inertia? check ideation m.c. schraefel, @mcphooin5 Take aways SKILLS, PRACTICE, OPTIONS 45Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  46. 46. @mcphoo Move Eat Cogitate Engage Sleep m.c. schraefel, @mcphooin5 the in5 skills tune what you do already, to be a more creative more successful, less stressful you automatically, for freeresearch repeatedly shows this 46Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  47. 47. @mcphoo SIGNS When you feel the “i have to” stay here i don’t have time to move, to go to sleep m.c. schraefel, @mcphooin5 47Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  48. 48. @mcphoo SIGNS When you feel “i don’t have time” to take care of my body with whole food m.c. schraefel, @mcphooin5 48Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  49. 49. @mcphoo These are Lies they are the lies of the status quo m.c. schraefel, @mcphooin5 49Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  50. 50. @mcphoo Innovation does not come from the status quo Rise! Move! and so, Create! m.c. schraefel, @mcphooin5 50Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  51. 51. @mcphoo Innovation does not come from the status quo in5 practices drive innovation m.c. schraefel, @mcphooin5 51Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  52. 52. @mcphoo in5 tune up helps you: prioritize YOU first before the Job in order to exceed the Job m.c. schraefel, @mcphooin5 52Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  53. 53. @mcphoo challenge yourself: for two weeks: prioritize the in5 first practice in5s, measure your RPE m.c. schraefel, @mcphooin5 follow m.c. schraefel, @mcphooin5 then ask YOURSELVES: how do you feel? Move Eat Cogitate Engage Sleep 53Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo
  54. 54. @mcphoo challenge yourself: for two weeks: prioritize the in5 first practice the in5s, measure your RPE m.c. schraefel, @mcphooin5 follow m.c. schraefel, @mcphooin5 (questions welcome) Move Eat Cogitate Engage Sleep 54Saturday, 22 February 14 © m.c. schraefel, 2014 email if you'd like info: mc@nopain2.org; and please connect @mcphoo

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