Hello everyone, this is financial author Amit Dan of amitdan.com. On this channel, you'll find financial travel and more videos just like the one you're watching right now. If you like what you see, please give me the thumbs up and consider subscribing. Hello everyone, this is financial author Amit Dan of amitdan.com. Today, I'll be talking about Equifax's recent free credit locking service offers. Equifax recently mentioned that it will be offering credit locking service for free for life. However, what it is not telling that what type of strings are attached to this free credit locking service. This free credit locking service will be ready to launch starting January 31st next year. In the past, Equifax mentioned that it will be offering free credit monitoring service for free for one year. And also, it will web the fee to freeze your credit until the end of January. What Equifax is not telling is that why it is offering a free credit locking service when there is already a similar service exists which is called free credit freeze service. Instead of offering a new free credit locking service, they could have just made the free credit free service for free. Equifax recently told CNN Money that lock and freeze are similar but not identical. In order to lift a freeze, you will require a PIN ID but in order to lock a credit, you will require a username and password which has more modern authentication system and it's more user friendly. Although Equifax is not telling what's the reasons behind offering this new credit locking service, but it is obvious or most of the people are thinking that the reason it's something different than credit free service because you're going to have to give up your rights to sue Equifax. So they're offering something free but they're trying to hook you up not to sue. One thing to keep in mind is that this free credit lock service will not be offered in Canada to Canadians. And also the credit free service does not exist in Canada. Instead Equifax is offering to Canadians one year of free credit monitoring service and one year of free identity theft protection service. So although Equifax is not telling one the reasons behind offering this free credit lock service to Americans, it looks like that it's a bologna because they don't want you to sue them and probably in the terms and conditions there is the clause that you will not be able to sue them once you sign up for this free credit locking service for one year for life. So before you sign up for anything, go through all the terms and conditions and if you need to consult a lawyer and make your judgment based on information and what's best and what's right for you. That's all for today. Thank you.


Succesful opinion magazines are often launched by successful people. The New Republic was co-founded by the famous progressive intellectual Walter Lippmann. National Review was launched by the best-selling author William F. Buckley. Reason, on the other hand, was the brainchild of a 20-year-old Boston University student who wrote in one of his early editor's notes, I drive a delivery van for a living. Lanny Friedlander stapled together and mailed out the first mimeographed issues of reason from a messy room in his mother's house in Brighton, Massachusetts. He would sell the fledgling magazine just two years later and slowly fade away. And yet, Lanny's blazing and influential vision still lives on, visible in Reason's lowercase sans-serif logo, its sympathy for outsiders and dreamers, and in its hunch that technology, more than politics, is the driving force of human freedom. Within a few years, there's going to be computers in many homes and then eventually most homes. That means that you can have individualized news because you can just say, I only want news about Spiriti Agno, or I don't want any news about Spiriti Agno. Friedlander believed in gathering various strains of libertarianism under one roof for stimulating debate and was committed to engaging with the best ideas of his political adversaries. We would just discuss the structure of society and what we can do in the areas that we agree upon. Lanny's mix of startling visual presentation and contrarian writing created an almost instant momentum, tantalizing early readers and contributors alike with an infectious sense of unimagined possibilities. When Reason speaks of poverty, racism, the draft, the war, student power, politics, and other vital issues, it shall be Reason's, not Slogan's it gives for conclusions. Proof, not belligerent assertion. Logic, not legends. Coherence, not contradictions. This is our promise. This is the reason for Reason. So who was this disheveled visionary and why did he flame out so fast? Upon Friedlander's death in 2011, Reason's Nick Gillespie wrote that he had started thinking of Lanny as libertarianism's answer to Sid Barrett, the mad genius founder of Pink Floyd, who got something great started and then couldn't or wouldn't live in the world he did so much to create. In reality, Lanny Friedlander was an objectivist who believed in big-tent libertarianism, a student protester who reviled other student protesters, an anti-war, anti-draft activist who volunteered for the Navy. He was professionally charismatic and personally introverted, an exacting truth-seeker and unreliable narrator, a systemic thinker and disorganized coordinator. The printed format of this issue, he wrote, does not represent a guarantee that the next issue will also be printed. Wired co-creator, Louis Rosetto, who first encountered Reason as an undergrad at Columbia University, said in 2011 that the publication was my gateway to good design. Yet when describing his own self, Friedlander preferred the term writer-intellectual. That writing contained a breadth rarely seen among 20-somethings of any era. Friedlander argued persuasively that pollution is theft and applied Austrian economics to the question of how the police would operate in a free society. At turns theoretical and practical, pedantic and poetic, his voice vibrated with a visceral rage when touching on the dehumanization of modern institutions. Whatever reason the parents might have for leaving his children in the care of the state, he snarled in a piece about public schools. It will not diminish their intellectual death nor mitigate their emotional torture. As fate would cruelly have it, Friedlander spent much of the rest of his life institutionalized and chained to the dulling anchor of anti-psychotic drugs, a diagnosed schizophrenic under the wary eye of the paternalistic state. But before his sad decline, there was a bracing boldness to venture somewhere new, starting with how Lanny's magazine would look. Visual elements that decades later would become fattish in art schools were there from the very beginning. Lanny was a fan of Massimo Vignelli, so Reason had a perfect Swiss grid, very clean and pure, lots of white space, ragged write, helvetica type, conceptual illustrations, Rosetto recalled. Friedlander consumed the latest cutting edge books and periodical graphic design from nearby MIT Press, including mail order newsletters and zines, and of course, comic books. Reason, as early as 1969, published some original panels by legendary Spider-Man co-creator Steve Ditko. Reason was anti-establishment without being part of the new establishment and without being either crank left or kook right, Rosetto recalled. And it had this bright, shiny optimism and unshakable faith in the triumph of good ideas. In 1968, Friedlander's writing confronted the burning issues of the moment, violence, war, race relations, campus upheaval, with boldly counterintuitive takes. It is the initiation or threat of initiation of physical force by the government that is the major cause of violence in America, he wrote. Both Jim Crow and minimum wage laws were unambiguous examples of racism, and the new left in George Wallace had more in common than either would ever admit. Lanny was an odd duck, but always striking. He was a person of few words in conversation and always seemed to be somewhat detached or inward in his way, recalls Mark Frazier, who as a high school student helped with paste up and other tasks at the magazine. While the libertarian movement was blooming in New York City in the early 1970s, Lanny was starting to wither, declining even to participate much when his protege, Louis Rosetto, invited him to come around the offices of Outlook, another influential, if short lived, libertarian publication. After that, there's a period where he just disappeared. The wheels started coming off more often. The mental illness that had plagued his mother appeared to be derailing a promising young career. Freedlander's final byline in the magazine he created came in October, 1972, just shy of his 25th birthday. What came next were vague tales of trouble travels in the South, frantic calls for money, a drunken disorderly misdemeanor conviction in Miami in 1975. Somewhere within that flailing period, Freedlander enlisted in the Navy only to be discharged shortly thereafter on psychiatric grounds. So complete was Freedlander's break from his reason-founding past that even his own attorney didn't believe his friend's old war stories. Lanny was telling me that he was this great graphic artist and he started a magazine and everything. And of course, I'm thinking, this was just the psychosis, you know? I was all incredulous. Reinforcing that skepticism was the one time that Lanny got anxious about losing his art portfolio. After a search, the missing satchel was discovered and just like in a beautiful mind, the art was like third grade, Murphy says. It was basically gibberish. Back in 2008, when I was editing Reason, I asked my wife, who was a private investigator, to help track Freedlander down. Turns out he was in a veteran's home in Lowell, Massachusetts. She inadvertently got him on the phone. Is that you? She said, yes, he responded. She told him that Reason wanted to connect and asked if she could pass along his number. After a long pause, he declined, sounding shell-shocked and wounded, though not quite mad. We arranged to have the magazine and related swag sent to him on a regular basis. Then in December, 2010, Reason science correspondent, Ron Bailey, got a handwritten letter in the mail in response to an article about genomics. I think you should take your thinking one step further and write about the prospects for immortality in the foreseeable future, wrote a Mr. Lanny Freedlander. I also wonder if magicians can reverse the effects of old age. Then came the kicker. P.S., I started Reason Magazine in 1968. Lanny died of a heart attack the following year at the age of 63. Lanny Freedlander did more than just start Reason. He willed into being a demonstration project that you don't need money and other built-in advantages to launch a worthwhile journal of opinion. He showed people who didn't even know it yet that they were entrepreneurs, journalists, futurists, and even libertarians, that there was a different way of thinking and being in the world, that one could be revolutionary even while advocating the most modest of policy gains.  How do you make social change? In a world where there is no single right answer, how do we explore, maximize, and expand all the avenues for making the world a better place? Not that theory isn't important, but it seems to be a movement primarily of philosopher kings. One person defined the libertarian movement as 800 people trading books. One man can stop the motor of the world, Einran wrote in Atlas Shrugged. The opposite is also true. One man can start the motor, not just of one world, but of several. That, in the end, is the legacy of Lanny Friedlander.


Hi guys, this is Jason here from the Nathaniel School of Music and in this lesson, let's learn the traditional Christmas carol Silent Night. We are going to do the song on C major and I am going to start you off with the chords. Then we will try and do the melody line and then we will put it all together on the piano and do stay tuned till the end. I am also going to show you how you can perhaps sing it and accompany yourself while singing it. We have three chords which you are pretty much going to use for the entire song. C major which is C E G, F major which is C F A. I am playing it as C F A in an inversion so that when you shift, it's going to be quite easy as opposed to going, that's a huge jump. So we will take C E G, C F A and the other chord is going to be G 7th or you can consider it as G major. The way I am playing G major or G 7th is B F G which gives a very sort of classical piano vibe. You will find this in a lot of piano music. So C major, the first chord I want you to try out, C F A, F major with a C at the bottom, C major and B F G which is your G dominant 7th chord. So C major, F major, G 7th and back to C major. So Silent Night is going to have pretty much these chords which are going to serve the melody. So it's important to know how these chords work with the melody. If I take C major for instance, it's going to work really well with the melody line. Silent Night because there's a G already in the melody and it lands on E which is already a chord tone of C major. So that's going to be the general roadmap behind choosing these chords. So if you are trying to make a decision while choosing chords and let's say you have these three options but you know the melody, you can actually derive the chords from the melody line itself and that's how I'm going to also navigate you through the chord progression. So let's build it together. I'm going to just play you the melody part by part. I will break down the melody shortly as well. So the first chord will be C major, Silent Night. So for the whole Silent Night you play Silent Night there and the chord in the bass will be Silent Night, C major. And then you repeat that, Holy Night, again C major. Now what are the notes there? That's D and B, which chord will work, G dominant or G7 because it has those notes. I come back to C major because all is bright has C and G in it. Let's do that whole line again, Silent Night again and then G7 is come back, all is bright and now we have an A there. The C major chord doesn't have an A, the G7 chord does not have an A. So what is the other chord I told you at the beginning, F major, C, F, A that totally has an A. So round yon virgin, round yon virgin you pretty much play F major in this way for the whole piece. There it goes back to C because G, A, G, E chord tones of the C major and then we repeat the melody with different lyrics. Okay, let's break that down again, F major, F major going to C, okay. Last line, sleep is a D. Obviously we have to choose G7 because it has the D in it. P, E's come back to C major because the melody is C, E. Let's do that, last line. A little bit of quick chord changing there because the melody is structured that way. Sleep in A is G, so I need the G chord, heavenly peace, end with the home chord. We also call these chords by name, C is called the tonic chord, F major is called the predominant or the subdominant chord and the G7 is called as the dominant chord. Whenever we have the dominant chord it tends to always want to resolve to the tonic. So in this song, heavenly peace, so whenever you have a C major coming up, for all you know what's before it is going to be the G dominant chord which is B F G, C E G. Very shortly we are going to do the rhythm pattern as well in the left hand which is going to really embellish the melody well. So let me again play the whole melody with blocks and show you how the chords are changing with the melody. Silent night, C major, holy night, C major, all is come, that's a G7th, all is come, all is bright, back to C major. Okay, let's do that again. Silent night, holy night, G, all is come, C, all is bright and now the new melody, round yarn, that's F major, round yarn, back to C, mother and child, so that's F going back to C. Repeat the melody with different words, comes back to C, last line, that's G7th, that's obviously C major, the melody just has those notes, G7th, peace, end on C major which is your tonic home. So that's about the chords and do check out the notation as well which can be found at our Patreon page. You'll get two versions of the song where the left hand patterns are going to change depending on your skill level. If you feel that you're just starting off on the piano, there's one for you, if you feel that you've been playing for a while, again there's one for you and both notations have been done on C major scale which I guess for most people is considered the easy scale, so that should push you to play this really well. I also don't do C major very often but this song, we are doing it on C major. So now that we've got the chords and we've got the melody structure, let's now move into the rhythm pattern on the piano. The rhythm pattern, I'm going to start us off with just a simple waltz pattern. The song is on a three by four time signature, so how we are going to play it in our left hand is as follows. We are just going to go one, two, three, one, two, three, up the chord. So you start with the first note, so if you have to play this in waltz, C major, one, two, three, one, two, three, one, two, three. Earlier we just sort of held the chord. Now we are rhythmically playing it, two, three, one, two, three, one, two, three. Okay, that's your bass and what I would encourage you to do is first sing the melody and then try to play it on the keyboard. Right, so if you observe the phrase, that's at the upbeat or at the offbeat. So you're going to need to develop that independence between your hands. Silent night, observe, holy, right? Even with holy night you have that offbeat and where does the offbeat come in the melody? So you can't really change that, you have to get that going. So let's now bring that on the piano. First of all the tune, silent night, that's G, A, G, E, repeat, holy night. Let's just do that with the chords. Okay, so the left hand is pretty much maintaining that waltz arpeggio. One, two, three, one, two, three and another very important way to play this arpeggio is to hold your pinky finger. Don't lift it, one, two, three. So keep that held, don't go, one, two, three. This sounds a bit choppy and a bit like not so pro. So try to hold the pinky when you play. Right? Or if you have the pedal you can use the pedal to great effect. So you go silent night and then you pretty much follow the same pattern in the left hand throughout the entire song with those chords and your right hand is going to then play the remainder of the melody.  Let's do that with the chord which is G dominant going to C major. That was G dominant and C major. Let's move on now a little quicker. Again, what are the chords for that again? F major, C major. Then ditto, next line. Last line, sleep in heavenly peace. Repeat it twice lyrically but the melody is different. So the first sleep in heavenly peace is sleep in, let's get that. That's G dominant, C major. Let's do that with the arpeggio, waltz arpeggio. Sleep in this very last line which is a little bit of a quick chord change. Which is C major, G dominant, C major and let's do that again. Okay, whole thing without me talking too much. Right guys, so I hope you've understood that so far. We've pretty much played a waltz arpeggio in our left hand using this chord, that chord and the G seventh chord. Right, so the next arpeggio pattern which I would recommend for those of you who already been playing for a bit is think of what a guitar player would do or a flamingo style or a finger style or a classical guitarist would do. In fact as the story goes Silent Night was actually composed by a guitar player when the church organ in this Austrian village sort of got busted. So it was actually written by a guitarist or arranged for guitar. So it's good to bring the guitar effect on the piano. Right, so the pattern which I've arranged is like very you know three-finger picking like. So you go okay, so I'm adding a note. I'm adding the high C there, so that creates a very interesting arpeggio and you're going to count in eighth notes this time. Earlier we did one, two, three. Now we are like one and two and three and one and two and it's still three by four waltz but you're doubling the beat. In other words you're initiating a sub beat. One and two and three and one and two and let's break that down. So if this is your chord you're going one and two and three and C G E G C G. So this is the pattern. You skip the middle note and then you hit the octave as well. So do check out the notation as well. You can also get it as a pdf copy. The link is in the description. This is the pattern. So as always start singing. Play same thing. Then the next chord comes, isn't it? So that's quite interesting. That's G dominant. Played. Normally you would be going in this shape but now I need to add the B. Okay, back to C what you learned earlier. Okay, I got a bit carried away. Let's do all this calm, all this bright. This calm, C major. C is bright. Now very guitar like, right? Okay, so sleep in you go back to the G dominant chord. Peace back to C major. Right guys, so we've looked at two ways of embellishing your left hand rhythmically over the chords. The first one was waltz. One, two, three. The second one was your eighth notes. You can also call it six, eight. One and two and three and four. A little bit more tricky or intermediate if you will. But both of these patterns sort of imply that you're going to be playing the melody line in the right hand. Sort of like a solo piano performance. What I'd also like to share with you is a way for you to sing and play the keyboard at the same time. And create an accompaniment version as we say. So for an accompaniment version, you're going to be playing the chords in the right hand. Contrary to what we did earlier where we did the chords in the left hand. So chords in the right hand. Exact same chords is what we've discussed and the root note or the base note or the name of the chord if you will in the left hand. So for C major, playing a C there for a G dominant, playing a G down below. And for an F major, you're playing an F. Obviously the name of the chord. So C, F and G dominant. And then you can pretty much play the song. So when you're accompanying, if you're new to the idea of singing and playing, if you're finding it a little tricky rhythmically, just start by holding the blocks. For instance. And focus on your singing. You don't want to compromise your singing chops because of the piano. So play it in a way so that you are able to deliver your best performance vocally because the piano in this instance is just there to support your voice. So keep the piano simple enough so that you can bring out all those cool chops of yours, right? Which I am not going to be able to share with you since I'm not the world's best singer. So let's get started with this pattern. And then then same chords. It's very important to count three while you play. That'll really keep your lyrics and melody and everything in place. Because you're holding that important foundation, which is three beats per bar. And then we can build. You can try and do the arpeggio we learned earlier. I quite like this. Right. You could also double that or keep it simple, but very simple. Even just holding the chords will work really well. So all the best with that. Maybe you could create two versions of this song, one with you singing and one with you playing the melody on the piano. That will be really cool. Right, guys. Again, this is Jason here from Nathaniel. Don't forget to head over to our Patreon page to get yourselves a copy of the notation in both versions. And also, if you haven't already, do like, share, subscribe and share the video with all your musician friends. And here's also wishing you compliments of the season. Merry Christmas. Cheers.


Do you believe in Cassie? I believe everything that's been alleged When we start having open Here's what I'm saying.   He's gonna get everything that he got Do you believe in Cassie? I believe everything that's been alleged.  I ain't scared of diddy.  He on his way, man.  It's a bunch going over P. Did it at this So it's like oh that all I knew that when I was a kid because I grew up in these streets, right? So I knew that's the we've been known that story That's not what I was not no new news for anybody from the West Coast or anybody that grew up out here It's about the Tupac and anybody that you know came up in you know in the streets We're real gang members knowing you are living in hoods with real gang members. You heard the chatter You know I mean coming up right after Tupac died. It shook up our whole city Yeah, you know me so you know everybody was talking and then these needs came back from Vegas talking You know a lot of the cops was talking, you know flexing you know I'm saying it was that you know I mean the gang banging especially back then. It's you know, it's still go hard, but back then these was they that was stripe But but it was it was unfortunate. There's no conspiracy about Tupac.  Make that offer to Keevee D. I Believe he did. I don't know. I believe he did did Keevee take that offer.  That was different from Biggie Now you got a was you here when you got killed?  Mm-hmm. So if we plant bad seeds, we'll get bad harvest. Yeah, it's coming out eventually Yeah, we on boss talk one-on-one one-on-one. Yeah, we gonna


It's DK and I'm back today with another video. Shoes out to you for tuning in. If you're not subscribed, go and smash that subscribe button. Give me a thumbs up and do not skip those ads. In today's video, I'm gonna show you guys how I strap down freight in a Sprinter van using the D-Rings. But first, we gotta get to this green. Let's go. Order number one. We about to get to this money when we're dropping the crumb. The app is dispatch. The pickup place is Sun Run. We're picking up 41 panels. We're driving 21.1 miles and we'll receive a payment of $92.73. We're about to pull up and get big Z. Let's go. My guy Drake wants to get his right, Steve. So we can get big Z. I'm gonna try to get, I'm gonna move kinda quick. Three, yeah, he's doubling up. Double up on me.  Gotta hit it with the photo. Smart. We didn't hit it with the photo. Smart. We got that. Boom, boom. A name, either Gio. Oh god, Gio. You can just sign right here real quick. Appreciate you, boss. You guys have a good one. Guess what? For that order, we got 144, 48. We ain't do good. We did great. We went out and got that cake, baby. Guess what we got? Another one. We got another one on dispatch. Pick up place is Sun Run. Yet again, we're coming out here to win, baby. This one is 21 panels, 33.5 miles for 9205. It's a great time to be alive. Let's go. And just like that, we back again. Let's see if they got this joint ready. So we'll keep it steady. That will back after you let me. You know what I'm talking about? So we're here to pick up these 23 panels. We're looking for the code is 610 ran. They said, make sure that we get rec 405s, which I don't know if that is, baby, but. You know what I'm talking about? Oh my god, Dre. My god, I was just saying, where my god Dre at? I have to pick up order 16 rain. And they said to make sure that it's rec 405 panels. Reck, rec 405s. I don't know what that is, but. Is it a type of panel? I'll show you. So you have time. Yeah, I definitely need to know. I'm here to learn. This is it right here? Oh, the one with these? Yeah. And it say right there. I ain't got my glasses on. Put my glasses on your blind back. C405? Yeah. Are you C405? Oh yeah, I'm learning. I'm learning, learning and earning. Yeah. I'm gonna pop the dose for you. Appreciate it. My god, Dre, about to get us right. So we can get busy. So what happened with this? Or I think they said the wrong panel though. That's why I said make sure they 405 or something like that. I guess so. After now hearing about this, you're music, bro. For real? Yeah, all the way in the middle. Coming up a little bit more. Okay, I got you. All right, there. Appreciate you, Dre. You look at your god.  Much so you guys, these right here are D-reals. Okay, so let me show y'all, let me show you. Two skirts? Okay. Give me two skirts. Two skirts, two skirts. So what I'll strap everything to is this. These are D-reals. They call it D-reals. So when y'all see me strap stuff, I'm gonna strap one right here and it's gonna go over and it's gonna come to here. That's the D-reals. More than all that stuff. So this is what I'll hook you to. And I'm gonna hook this one too. Right there. They got something right here. They got them all around the van. They even got something up here. Let me show you guys this. So I had a comment to say it's yours too. So I'll show it to you guys. There you go. Right there. Right there. I'll strap this joint in. I'll strap it in now. You're gonna look it right here. Bam. Gonna make sure it's straight. You gotta be careful. Sometimes it'll come out the hook. And you just, let me work myself to get a little bit. Close it. Once you done ratcheting it, make sure you close the clamp. If we don't close it and it's open, it's gonna pop apart. Let me show you. So if you leave it like this, right? And you hit a bump, you hit a bump on it. It's gonna make it loose. So you gotta make sure you strap it all the way in while you're thinking them different in. Here we go. Just a little tutorial on how we do that. So, got that. Now we're about to drop the other side. And then we're gonna slide, we're gonna get these two. Stir, stir, stir. And then we go. Yeah, it's few cells. Really? Yeah, paper, same, RECs. They still gave us a lot of ones. They gave me these, these skirts, I'm not sure if it's real or not. Oh, all right. Yeah, what was it? How you doing? So you guys worked for a whole other company? Free and Fever, this thing, yeah. And you installed it? We installed it, yeah.  But we take jobs from Sunday. Oh, so if they have too many jobs, y'all, you come from now. Oh, okay, that makes sense. What's your name, boss? Eric. Eric, you just signed right there. So then I have to get a picture real quick and I'm gone. And just like that, it is the end of the video. I hope you guys enjoyed the content. Look, yeah, baby. But at last order, we made one, no, seven. One, no, seven, three of them. So today, all together, we made 251.53.   I hope you guys enjoyed this video. Again, if you're not subscribed, what you doing, baby? Why don't you subscribe on yet? Give me a thumbs up and do not skip those ads. And like it tomorrow, because tomorrow is back. Why don't you come back to the back? Because 233 is big bag season. We don't keep on giving a reason. I'll see you guys on next one. We cool, we cool, we cool. You already know this, DDK. And I'm on my way.


This is start the store front. What separates the world's top athletes is not training determination or endurance It's how they react to the stress and pressure in the game. And this isn't a simple mindset shift. It's bigger than that We're talking about how their nervous system responds to the unknown and the unfamiliar The longest nerve in the body is called the vaguest nerve and it's responsible for letting your fight flight reflex take over or Turning it into play our guest today Michael Allison has become an expert in how this nerve affects our performance in everything from public speaking to athletic competitions Through this he has developed the play zone where he works with coaches to help athletes manage their physiology When it matters most in this episode we discuss what Western swing dancers have in common with tennis doubles partners How to recognize when our bodies are in a suboptimal state and Regain control in order to perform at our best and the application of the polyvagal theory in helping entrepreneurs make better Gain time decisions. All right. Welcome to the podcast on today's show. We're talking Michael Allison developer of the play zone Thanks for coming on for people who don't know what you do Give them a quick intro of who you are what you do I am Michael Allison and I am officially the developer of what I call the play zone Which is my unique application of what is called polyvagal theory, okay? Specifically to optimizing our performance and just without getting too technical or too boring. What is the polyvagal theory? It's been around for a little while doctors. Yeah, what's your quick synopsis of it? Well, let's do it in real time. Okay, okay? So Here I am. I'm in a place. I've never been before right. We've never met None of us have met. I drove through a lot of traffic to get here. Okay So subconsciously my body is reacting to all of these features that are uncertain and Unpredictable and unfamiliar just like a player walking on to a tennis court, right and Reflexively subconsciously my body is mobilizing. What does that mean? It means my heart rate is a little more elevated My breathing is a little different. I'm releasing energy in a different way I'm releasing cortisol right, and so I'm having all of these bodily experiences Subconsciously I can become aware of them But they're shifting and changing Adaptively reflexively because this environment is uncertain. We haven't formed a relationship yet Right and so it's also reading if I had to go to the bathroom or if I had muscle tension or pain So all of the time we're subconsciously scanning Our external environment our relational environment and our internal environment looking for threats more so right? We're looking for both. Okay, so that's what you need to be positive or negative Okay, that's what's really cool about mammals. Okay social mammals is we unlike reptiles We can detect what's risky, but we can also detect what's safe. What's comforting? What's and in particular in relationships, and so that is really the theory the theory is explaining that that's happening Whether we recognize it or not and what I've done is I said well the key to performance is To recognize that's happening to meet the body where it is and then apply resources and tools To regain enough control of your physiology To support your intention to support your goals to support your potential and you work with with high-class athletes That deal with these types of I guess they could be traumatic events But more so they're just getting a lot of new data that they've never seen before in a different way It might even be the same venue, but it's a different crowd. It's a bigger crowd There's more television you got the locker rooms changed and so in these moments What are the resources that you you guide them you equip them with or even some of their coaches with? So sort of get them to the point of focusing on yeah, they're great at so first is recognizing it's happening Okay, so I like to tell stories. Okay, so here's a story This is a true story and this is a player who at the time this occurred He was about 85 in the world men's tennis. Okay, so I'm watching him play and I'm watching him step up to the line to serve and I could tell his body was not prepared to serve Very very tight breathing was different facial expressions were off body language Not in a comfortable safe place and it was a pivotal game. It was that like three four game, right? Okay, you know okay sure games three three serving at three four or four or five. Those are big games Right, so you could see it. We could feel it and he steps up to the line double faults, right now He's even more tight more revved up and a little bit uncertain Next point serves the ball in but very very gingerly right guy clocks it winner now He's down love 30 steps up to the line again double fault now.  So what does he do tanks the ball like three feet long on the next point game over set was pretty much done Okay, so I get on the phone with him or actually I get on a I get on a video call the next day I like to wait till the next day. It's like, okay. So what what was going on for you, right? And what was going on for you? What do you mean? I'm like well What what was happening? What were you feeling? What was going on? Nothing felt normal. I'm like really so watch a little bit of video I'm like, okay. Does this look normal? Well, maybe I was a little tight. Okay, so he's acknowledging here We go. He's acknowledged. Maybe I was a little tight, right? Okay, and I'm like, okay. Awesome.  And he's like, what do you mean? What did I do? I'm like, well, did you do anything to try to kind of get loose? He's like, well, I just did my routine, right? That's what athletes.  Yeah, whatever. Right, right. Okay his routine So I didn't even so I had watched this player This is so probably ten hours by this point. Okay, and I did not see a routine That he I didn't see one routine. Totally. Okay. I did their head. So I'm like, okay. What's the routine? He goes. This is fascinating. He goes well. I bounced the ball one time. Yeah, okay I bounced the ball one time and then I go right into my serve. I go, okay So that's your routine one bounce. He's like, that's my routine. Don't mess with my routine, right?  Okay, so you've bounced the ball one time. Were you ready to serve? No, but that's what I do. I just that's what I do And I do knowledge. She wasn't ready. Okay. He acknowledged but he didn't that's just that's just how he lives So I'm not ready, but that's what I do. I've been doing it since I was eight So I go, okay, we're not gonna mess with your routine.  He's like, great What are we gonna do? And then so when then we explore all kinds of things? So in other words, as soon as the point ends or as soon as you're at the changeover You're already beginning an awareness of where am I? Is my body in the right state to perform what I know how to perform? Oh, it's not What do I do? Right, so now he has a routine that he immediately starts as soon as point is over That starts with the walk to the towel. What's he doing with his body? How's he controlling his breathing? What's he doing with his posture? How's he walking? Where's he putting his attention? That's all the routine. So by the time he steps up to the line He doesn't start that one bounce till he's ready. And if he's not ready now, he has another skill It's just so rudimentary. You can just bounce it With the racket while he waits, right? And so but that was so profound for him because he didn't even think There was any alternative then to serve even when you're tight Yeah, I could say added to the routine without him even noticing that you that's right I put a routine before his one bounce routine, but okay, let's unpack this so I Totally understand what you're talking like this is so it's hitting home We'll say but but in that is what you're dialing them into like a level of awareness. Is that okay? Okay, okay, it starts there and and so let's pretend there It's an exhibition match and no one cares and the routine is less important But at some point, you know, maybe it's that pointer to yours. It's it's the big stage and so on the big stage There is they're dealing with so much more nerves And so what you're trying to do is pull them out of the nerves and and coach them through having a sense of awareness Yes, and is it just adding time or is it is that so it's you're teaching them breathing exercises? Yes, you're bringing them back to level Through yes as close as we can As close as we can get back to how it is when there's no pressure when you're free Right when you're free you can hit that serve exactly where you want by this level. Yeah, right by this point Thank you, but they can put the ball By your level they can put the ball exactly where they want So the difference between when it's not going where they want and where they know they can is in their physiological state That's what I'm showing is that it's because your heart rate is different Your breathing is different your muscle tension is different which changes the actual Mechanics of your shot it changes the speed and power of your movement Which is why the ball misses changes finite motor control changes all of those things when you Think about people who say they have like the clutch gene Do you think that's a real thing or do you think they just have a heightened sense of awareness and can bring themselves back to level? Despite the stage. It's a great question. I think it's both. It's not that they have a gene It's that their nervous system. They're subconscious for whatever reason or reasons Isn't reacting to that massive trigger that you or I might react to in the same way So their heart rate might go up just a little bit their breathing might change or they like it Maybe they like it. Well, eventually they learn to like it. Okay, eventually. That's the point It's eventually eventually like a joke of itch right right what we see in joke of itch is we see normal play Not being enough of a challenge for him to mobilize enough resource to focus enough and to dial into what I call the He needs more challenge to elevate his concentration to elevate his Mobilization the elevated heart rate to get into his sweet spot when we break this down I think about an athlete like Alex Honnold who free solos the you know, El Capitan all these incredible feats of athleticism and He's been into a CAT scan where they've scanned his brain and put images up that are supposed to like cause like fight-or-flight responses and In the CAT scan they show like no no real reaction And I'm wondering it's it's like he's a he's able to completely block out any kind of fear Which is how he's able to go up on these mountains without any kind of harness rope. No, nothing Yeah, and I'm wondering how big of a role fear is in this whole thing as opposed to like all of the other minutiae that's going on like the uncertainties the Familiarities like kind of scoping it out is is fear an outsized player in this whole ordeal. That's a great question and I'm not I don't want to teach the people I work with whether they're athletes or business executives to Detach from their bodily responses. So you put me on a cliff I'm gonna still have a bodily response. Yeah, but what I want to do is not associate that bodily response to an attached thought or belief or story that is I'm gonna fall or I'm not good enough or This is way too much for me. That's the difference. It's like, okay I have this bodily response, which he is saying he doesn't even when they test him He's not even having that bodily response. Now that could be a history of detaching Which is not what I'm getting at because when we detach and we don't actually have bodily response The reason we want to keep those bodily responses occurring is those are feedback loops that Tell our nervous system how to regulate our organs how to regulate all of our internal systems So it isn't a recipe for long-term health and wellness. I'm not saying that's what he's done But I'm saying the way I approach this is you have the bodily response Now you do what you can to regain enough control of that to settle down And then at the same time you don't attach a story to it other than oh my god I'm reacting to this like when I work in here and we start my heart rate elevated. Oh interesting curious Wow cool instead of attaching a story to now. I'm gonna bomb or now I'm gonna choke or I better just barely hit this serve in the box because I don't know if I can So it's not attaching a second level story That's sort of second level the first level the primary thing is it's happening in the nervous system at the level of the brainstem and the brainstem is making these immediate reflexive interpretations as to whether the environment is really safe Whether it's just a little bit dangerous or whether it's like overwhelming and life-threatening and when it's overwhelming and life-threatening Then we see actually the opposite. We don't see mobilization. We see shutting down. We see collapse We see quitting we see making excuses and feeling hopeless and wanting to get off the court Wanting to get away, right or even fainting passing out. So let's take this to the next level. So you're coaching Somebody on this they're becoming aware of it, which means they're becoming aware of probably if the other player is having a moment Yeah, and then you have to you you can coach your client. Let's call it. Yeah, how to capital That's a great question. No, it's great. Yes. And so if you're really teaching them awareness Yes, self that means making now see you can see it and feel it in the other So so the way so when you look at it through this lens, right? typical scenario is Each player comes out and they get mobilized. They get anxious. It's almost like I coach a college team 10 of the 11 players are anxious. Okay, so it's pretty universal highly anxious and so what most people do is They take that anxious energy because it's just if you just look at it as mobilized energy a body preparing to fight or to Flee they turn it into attack they attack and they get aggressive Okay, so if you look at it this way, so you've got two players coming out And if we're gonna my do it in a hierarchy attacking is higher than just defending or anxious Okay, so we have two players coming out. They're both anxious. This player starts attacking this player Can with awareness recognize shit? I'm I'm just anxious I need to rise up and match this player and if I match this player long enough and this player doesn't have the level of Awareness and the resource I have he will or she will go to anxious interesting and if I stay here Yeah, they're gonna collapse eventually and it happens all the time So you look at it right when you're very aware and you understand this you start looking at how can I manage myself? How can I climb this what I call the performance hierarchy and get up into play? But even if I can't fight is higher than flight Attacking is more of an indicator. Yes, and then just defending interesting And so now you're kind of here and I can we can play this game and I can see this player Falling down the trajectory while I'm climbing and then if they balance back like so then what will happen? It's really cool. So this player will start to fall here They may even start to immobilize and they a lot of us intuit this as players you get this, right? So so now what they do is they make a last surge and they get angry and gnarly and if you know that you just weather that You just you just weather that because they're going to go there They call this the they're going to go there So Brad Gilbert will call this the wounded bear the wounded bear the wounded bear part of one last That's right of anything of any relationship of any interaction happens So let's say you're let's you're in a final. You're winning.  You're it's not close to set point But it's approaching the wounded bear will arrive Yeah, you you're saying even in you or it either either one of you definitely the person losing and You you better withstand that because if you don't the momentum will shift and that's what I that's so that's the word momentum momentum to me is One player's physiology getting closer to the play zone getting closer to comfort and safety and control and the other players getting more Defensive reactive suboptimal. That's momentum. How do you apply this to business? And so when you talk to business coaches, let's let's do this even your business And so as you have gone through this professionally at some point you say, okay, this is working I have enough clients or success stories, you know, how do I think about taking this to the masses? How do I think about solving this for for high school players?  That's great question so originally I was coaching the actual players and I was coaching the actual individuals and That's great, but it's again. It's a one-to-one impact So in the last year I started a coaching program So now I coach coaches in this methodology all types of coaches international It's all over the world and I do it through zoom and we do an eight-week intensive deep dive It's a 30-hour course and then we meet live as a group every other week So four times and then they have mentors throughout too So I've taken about 80 coaches through and I have about 20 of those that are now Certificated and our mentors for the new group. So that's where I'm going I'm going into spreading this out to coaching other coaches whether it's a business coach Yeah, a sports coach a psychologist and any type of how much overlap or the real question is like here We are on an entrepreneurship podcast, right? And we speak to a lot of authors also And so we try to basically sharpen all of our tools mental being the biggest one But entrepreneurship is basically, you know you starting a company you going into an abyss and every day is a new day Every day is a new challenge. There's a lot of unknowns a lot of I would say The whole lot of risk and a lot of risk and personal judgment. Yes, and so that's valuation Competition, what's your advice to entrepreneurs? That's not so that are stuck But like is it a similar format where in tennis? There's a moment. It's a clear moment. Here's my match day I'm here. I've arrived. I know the moment's gonna happen within the hour or two in business It can happen. You can get a letter from a lawyer today That's right or your or your board wants to leave fire you tomorrow, you know Like what is what is the business advice you give people? Yeah, I think it's the same. It's just longer. It's more macro Not just micro, right? So just like I do with athletes What they're doing on the court just like what you're doing in your actual business is is Half at best of the full equation. It's what you're doing off the court It's how do you take care of your nervous system and your physiology? So that you can work in your business and be creative because I'm actually arguing that Every skill component that is built into performance, whether it's reaction time for an athlete or whether it's problem-solving for an entrepreneur or creativity being able to think out of the box or Forming relationships with others is All based on your physiology in that moment. So I look at real simply Off the court and even sometimes on the court is my body in homeostasis Like is it safe enough? I'm actually in recovery or is it now diverting resources toward even playing that's still diverting resources or fighting or training or Putting out fires or writing this email, right? Like all of those are diversions from homeostasis. Okay, okay? So most of us homeostasis protect well most of us spend too much time and energy and resource Diverting resource low yield events. That's right. And we're tapping ourselves out And so we need to spend more time in homeostasis Which is promoting health growth? recovery Relationships balance all the good stuff and so that's just how I look at it and off the court is also a mixture of both Off the court though starts with homeostasis starts with more time and energy and an awareness of man I have been really diverting resource in my job or whatever it is or on the court And I'm gonna do what really brings my body in the safety comfort calm and ultimately connection Is there a part of the program where you you want to induce some sort of like Something that comes to mind immediately. It's like a cold plunge, right? Nobody in the right mind wants to get into cold water. Yes But there's a real mental That's the transitory challenge. Okay. That's one of these and that's that's an opportunity. I call that domain general domain domain general in other words, you can take a cold plunge Yeah, and you can lose your shit in that cold plunge or You can take a cold plunge and practice your breathing Softening your muscle tension being present in this comfort trying to get back to that homeostasis Right, even though you're not but you're you're building those resources, but it's still a temporary challenge But now you're actually building skill that translates Onto the court onto stressful environment on this other stressful environments because the physiology is the same Yes, right so an elevated heart rate high blood pressure breathing that's short and shallow that baseline Physiology out of that emerges all kinds of different things. It's not a one-to-one Do you see what I'm saying? So like that physiology I have in the cold water Might be almost identical to the physiology I have when I step on to the court or when I walked in here and started with you guys like those Physiologies might be the same so I share a story and and when I had to give my first presentation of this, right? Like so I'm presenting in front of a couple hundred people But bigger than that I was presenting in front of the scientists who I based all of this work on So what a Steven? Okay, okay, I'm presenting sitting in front row and I have Devoured his work and and I consider him a mentor and someone I deeply respect So he's sitting right front and center and so I knew going into that here I am I've taken his theory and I'm applying it to performance and now I need to perform in front of him That's right bold right like can I do this right? And so I knew in preparation that I was going to have a physiological response I knew my heart rate was gonna get writ going and my breathing was gonna change and my voice would change and all of that So I wanted to simulate it. So I did a virtual reality experience of walking the plank So you can use VR experiences and I challenge myself to walk this plank Knowing that would trigger a physiological response similar to what I anticipated it would in that and that's what a cold plunge would be Yeah, like I take cold showers for that. Yeah, right where I'll go from my hot tub to a cold shower, right deliberately for Oh, can I regulate what can I do because to me from the physiological standpoint? It's the same physiology. I'm gonna experience Stepping on stage, you know when you were talking about trying to coach people to spend more time in homeostasis as opposed to expending all these Unnecessary energies on tasks that are just going to drain you of your resources It reminded me a lot of the 80 20 training philosophy where it's like you have five heart rate zones So one and two are pretty easy zone four and five you can barely get a sentence in and You know the philosophy is that you should spend 80% of your time training in zones one and two Because you aren't are going to build up your aerobic system without taxing your body too much and Expanding all this energy as opposed to like what most people do is they'll go out and train And they'll spend most of it in zone three which is this nether region where nothing really beneficial happens So he might get a little bit better But you're not gonna get the gains that you'll see if you spend 80% in zone one and two and 20% in zone four and five and that's what I was thinking of when you were talking about Having people spend most of their time in homeostasis because you get comfortable in that zone And you can become familiar with it and almost like a grounding where in times where you are in Stress where you are in certain environment. Yeah, you you have a much bigger foundation to fall back on of that homeostasis And I just thought the parallels between the two Yeah are are staggering. Yeah, that's a good. That's a good parallel Yeah, and I would agree with you and I would so I would say the the lower the zones are really rest and recovery right from this standpoint and Instead what we tend to do is we train harder. So when we come up short, we just train harder Right and and that isn't the answer Right and spending time in those middle zones. I agree with you like a marathon runner For example My philosophy when I train marathon runners is don't run slower than your marathon pace Minimize that amount of time. Most of them slog long long miles Slower than their marathon pace. Well, marathon pace is not 50% that's not four and five For the for a high level runner marathon pace is still way below their their highest level So that to me is their one and two spend your time at or faster than marathon pace Right and forget that middle ground and that's what you're saying to you like forget all of the stuff that's depleting and Tapping my resource because we only have so much resource Right and also that familiarity of what is homeostasis? What is feeling calm? Feel like even when I'm outputting. Yeah, what does that actually feel like and you're essentially retuning your physiology?  So when someone's in say a major competition, what is it that you? Tell them to do if they are trying to get back to that homeostasis mentality Is it like take a time out use a break as as an opportunity to reset yourself? Or is it something where if I'm in the middle of a of a volley with Diego, can I recenter myself? That quickly or is it something that I just need like a moment or two like after the point is ended? I can recenter both it usually starts with the first way you describe where you do it when you have a break because it Takes awareness, but ultimately if you're doing this and it becomes your habit You'll be doing it during during the point you will absolutely be changing how you're breathing and it will start intentionally at first But it'll become habitual and you will change all that so deeper breaths or what it what is it not necessarily? So well deeper meaning if you're actually breathing with the diaphragm. Yes, okay We want to breathe with the diaphragm even if we're mobilized in fight, right? But that's not what's happening. So if we know that we're really highly mobilized We can actually start to feel our diaphragm as we're breathing that will absolutely that sends what's called vagal afferent sensory feedback to the Vegas which then can tell the Vegas to Inhibit and slow the heart. It's a loop. So that's why diaphragmatic breathing which we've all heard about It's because of the vagal afference the sensory coming back to the brainstem goes. Oh, I'm moving my diaphragm I mustn't be in fight mode. I mustn't have to flee, right? So that's really important, but it's also it's the ratio of inhale to exhale So real simply if we want to get more energy We lengthen our inhale so we can pull with our diaphragm, but we can pull big amount in and then we speed up our exhale So if we want to mobilize right and sometimes you do sometimes you're too complacent It's not always about calming but so so I teach in longer ends and then still a full out But it's quicker.  I'm elevating the opposite for calming. I want to take a long Exhale I want to take a long exhale and come back down Come back down and if I'm feeling pretty good. I might make it equal I might really still pull along in might be four or five and a nice long out But I'll stay equal because that actually optimizes you've heard of heart rate variability That actually optimizes the respiratory component of heart rate variability Which is called respiratory sinus arrhythmia and that is what we want You know how a tennis player when returning serve they don't stand flat-footed. There's a little bit of sway. That's how our heart rate is Optimally and the more that sways in relation to our breathing That is a sign of resiliency.  I go through my routine of like coffee So I'm like instantly in my routine and blah blah blah whatever and then I get on the court And as soon as I get on the court my heart rate goes up and I'm like here we go Here we go again Okay, you know what I Sit and I like yeah, I try to resetter myself and I I think I do a decent job, but it's I still I Can't get my body to forget and I don't know that I want to get my body to forget that it's a you know Somewhat like I try to convince myself. I'll go. Oh, it's just a meaningless club match. I'm like that doesn't work My body knows it's not that and then I just try to play all these funny games with myself Yeah, and then I just try to go okay. This is we're just gonna have fun No, no, it's not fun to lose Right, so that's the fallacy you're bringing you're bringing you're bringing to like give me my real my real But you're you're bringing to like so many things we think our thinking is gonna get us through it Totally not and that's what you just proved to yourself. It's the same with that VR experience I knew I wasn't on a plank. It didn't matter my body was believing a different story, right? So that's really helpful information. So they go. Oh, I'm really mobilized and the other thing that you said You said a couple of things that you kind of don't want to feel that way at first And then you kind of went back and said well, maybe I don't want to give that up So if you start just looking at that as mobilizing your resources away from homeostasis toward playing which it has to do Right, it's just you've made some association that that feeling that elevated heart rate means. Oh, I need to calm it down Right and and it could but it also could mean. Oh, I'm just I'm just getting ready here I'm gonna it's gonna calm down time right. It's game time and it's gonna calm down as I start using it Right, which is what the warm-up is for too. So like for me warm-ups are to actually, you know We talked about this up and down warm-ups are about getting elevated and calming down getting elevated calming down That's part of it. And then the other part of it is getting familiar Getting the feel getting everything feeling quote safe and in your control So the body will naturally Calm down too, but it's ready to elevate You know, it's like a dog. We were talking about dogs can lie there and jump up and sprint That's essentially what we want to be able to do and that's actually a physiology That means when we're lying there, we have this heart rate variability like this. Okay, and it's just it's Beautiful and it has a nice goes up. Maybe maybe if your resting heart rate is 60 Maybe actually if you slowed it all down, you'd see that as you're inhaling it goes up to like 80 and then as you're Exhaling it goes down to like 40 like that's beautiful. And so then what happens that first burst All it is is that's the it's called the vagal break. It's the vagus the ventral fibers coming off and allowing your natural your natural heart rate is 20 to 40 beats higher than your resting heart rate like then what you see it That's all vagally controlled. So initially all that happens is the vagus releases the break and you can pull You can use that heart rate variability. It's called vagal efficiency and the more vagal efficiency We have the more bang for the buck we get for that heart rate variability and that's awesome What are some other examples of like the cold plunge that that you tell your your client through your clothing different breathing routines Okay, so that's where the for me the Wim Hof method is beautiful. It's gonna bring him up Yeah, no for me that the whole idea of hyperventilating for like 30 breaths and then doing a long breath hold If you look at it from the nervous system standpoint the hyperventilating is either being anxious or in fight mode Okay, and then the holding the breath is that shutting down? So you're teaching yourself in a context of your own safety and control that you can ramp up and you can go Even into immobilization without it being threatening without it being dangerous without it being something you can't regain control of So I love that too from that standpoint even just intervals So like in the gym, I'll do high interval training, but with nasal breathing only. So how hard can you push it? Still only breathing through your nose. Can you keep your face relaxed? Can you keep yourself relaxed while you're doing a full-out sprint? right and so that's one way or Deliberately go to where you can't and then immediately stop and how quick can you get back to recovery? How quick and recovery is not just lowering the heart rate recovery is softening the muscle tension Throughout the body, right? So those are ways that I do it. I do it mostly through movement Okay, but you could do it with anything the VR experience is beautiful because you can do all kinds of different things in business It's hard for me to disconnect Let's say tennis and business in a real mental way But for let's say the business people who are on planes and in meetings all the time and they're like I can't go to the gym and I don't have a cold plunge What are the VR things a perfect VR thing? It's great because you can take it anywhere right the breathing is perfect for that doing breath holds even when you're walking So like I'll do breath holds too because that's a similar thing So like as you're walking down the street after an exhale always after an exhale after an exhale do a breath hold and And pass that first urge and then when you get that real urge Can you regain breathing without losing control? Plus it's doing another thing. It's building up your tolerance to carbon dioxide Right, you you may already know that the reason we take an inhale isn't because we need oxygen It's because we need to lower our carbon dioxide, right? And so the more sensitive we are to higher levels of carbon dioxide the quicker We trigger that breathing the blowing out the carbon dioxide which from the body's perspective means threat Danger there you see where I'm going so like if we have if we're very sensitive to carbon dioxide building up in our blood We will start breathing more rapidly. We might even open our mouth to breathe which then Internally is a feedback loop to the brainstem that says threat danger You're under attack which creates more of that breathing which creates a feedback loop that sustains Higher mobilization whereas if we can train ourselves to get not very sensitive to raising carbon dioxide We don't have that internal Q of danger what I love about what you're working on is it's a one-size-fits-all in some way, right? And so like anything could be happening to me in my personal life I could be on the court the umpire could have made a bad call It really doesn't matter what the vector of something trying to throw me off my rocker. Oh, exactly There are all just challenges to your body's sense of safety When you start seeing that then you look at the tennis court or you look at your MMA You look at your business environment as just a microcosm for life I think about like real estate development, which is what I do and it's like riddled with I mean in LA You might know the politics are on fire at the moment and so, you know, that's a big part of what we do and The nervousness doesn't come from the property or the construction or the funding or, you know This right this the debt environment we're in today. It really just comes in the form of Can I get these politicians? Whoever they might be in that moment without a leak? You know without something ruining this moment and that's that's the ground that I play in I Don't mind it because a part of me. It's it's the strangest thing because it you have time You know what I mean? It's like a really strange thing. And so somehow in this I think people look at what I do or developers and generally it's a very there's risk It's riddled with risk everywhere. That's you're betting on the business You're betting on all of these factors to go right, but for me, it's always it's the politics that that can throw this thing You said something interesting. You said there's time. There's time exactly so you can't have time Unless you feel safe enough for whatever reason or reasons It still feels safe enough to you that you can slow up the time Right, whereas that's a really good indicator when we're under threat Everything's everything's coming at us quickly. It's the same thing in the doll and the doll just talk Did you hear Nadal's quotes? I did and he was talking about everything was fast I couldn't keep up. It was like right well that he was under threat the whole time Yeah, we haven't seen him like that in a long time and that's what happens and you're saying to me that you still no matter What for whatever reason you feel safe enough and in control enough that time is there you see the time and that's what like For me the biggest change in all of this is now if you if you fail or if you blow it You can relate to it differently. You can relate to your failures You can relate to your mistakes when you when you interact with somebody that doesn't align with how you actually care about them You can go oh well for whatever reasons. I was either in fight mode flight mode or shutting down I wasn't in my safe space Now that doesn't make all behavior acceptable It's not what I'm saying But it means how we relate to repairing that with the other and with ourselves Right whole different experience right if you're if you're not on the right on the same page with your spouse as an example Right, we're feeling a threat. It's what you're saying. And so then you're reacting in fight mode You could you could or you could be flying and getting out of there Right any of that so it changes how just like we were looking at the momentum shifts It's the same way when you begin to interact especially with those you care about totally right you become aware of where you are and Hopefully where they are and you meet yourself and then you meet them. I love this. How are you gonna change the world? What are you gonna do? Yeah, I don't know. I mean I'm gonna start with I am gonna write a book I have I already I already wrote a tennis book. I just need to polish it up Okay, I followed this one particular player for a little over a year And I wrote sort of stories about all of his matches, but all from this language I'm making presentations now. So I'm going to be presenting in March in London outside of London at the Elms. There's a big educational summit and then I'm speaking actually at Oxford University Amazing, congrats. That's amazing in September dream come true dream come true. Are you gonna do the VR plank before you do that? Because the VR thing I can I can handle now. I actually don't have much of a physiological response, which is what happens That's fascinating. So then you need to find something else. I'm guessing yeah, or what that's what'll happen with public speaking Right, that's what happens, but it could go the other way Right, which is what I talk about in some of my talks is see for like Naomi Osaka It went the other way for Naomi Osaka her experience on the court when she won the US Open in 2018 And it was just this crazy scenario She took the cues that were coming really at the referee For penalizing her idol Serena Williams Her body again, it wasn't her brain. It wasn't her thinking of course. They weren't directing at her Right, but you could tell by her reaction. You had a hat down that her physiology took it as though she was to blame for her idol losing and Ever since she's been on this trajectory of moving very quickly She doesn't fight for very long if you watch her matches And she goes in the flight very quickly and then she shuts down and then that starts off the court too And so that's also a dream. I want to get with Naomi Osaka Once she understands what's really beneath it. It's not a thinking issue It's not gonna like her changing. You're saying it's the awareness of the fight or flight It's the awareness of how her body has changed and now it's gonna it's all about helping her body her nervous system Feel safe again feel calm again because it doesn't you can tell by the tone of her voice Right, so we didn't talk about it, but our tone of voice and modulations Portray and broadcast whether or not we feel safe or unsafe and so if you if you're interacting With someone then they have very flat affect Right, there's no movement in the upper part of the face Right that's a cue back that they for whatever reason don't feel safe Are there any other athletes and other sports that you're you're looking at as well Like you mentioned your wife was a triathlete. Are you looking to expand? Yeah? I mean I have I've worked a little bit with baseball and softball I've done some with basketball And volleyball so a lot of the sports and and team sports are really cool Because the team can become for better or for worse really really helpful or really really Harming each other's performance and if they if they have this level of awareness they can help match Each other where they need to be and lift Right and so even if two players are really really locked in that flight mode They could come together and fight it's a lot easier to fight Which is from my performance hierarchy is higher up than staying in flight and as a coach That's another thing that I like to do is as a coach Imagine looking at your basketball team, right and you could see what zone each guy is in and ideally You get everybody together in a zone, but it might not be happening But you would know you could start subbing not just based on what somebody's doing But where are they and you could start queuing that's players in different ways Depending on where you see they are if you have somebody in flight What you might do to help them get into fight or get into play is different than somebody who's shutting down So to break it down even further We talked about individual routines to get back to that homeostasis. Are there team routines that really could be That's a great great concept. Yes. Yeah, right because All of all of our routines all of those kind of resources that I'm teaching like breathing like posture Like movement like where you're putting your attention when you do it with another especially a trusted other Becomes more powerful because if you go all the way down to the core of what's beneath all of this It's a body that has a biological need to feel safe and connected and to belong To belong and so if you can get everyone you can get everyone. Yeah, it's a great Thanks for bringing this up. So those tennis players I was talking about these this tennis team division one team two guys are in the top 50 in the country, right? men and I got them in a circle One by one to share kind of really what they're feeling and they were all anxious and Then it progressed. Okay. We're really anxious even more anxious when we're better than the other guy When we know we should win. Okay, so that's right. So keeps going next. So then I go How do you hear though? We're in all our coaches telling us or so-and-so is telling you are right or exactly where they're looking and I'm like, okay Okay, so now quote you're better than the other player for whatever reason and you lose to them What does that mean and so they go around they're like well means I'm I'm not as good as I think I am or Maybe I'm getting worse or and then one kid finally goes it means I'm not good enough I was like, yeah, okay. Now we're getting somewhere not good enough for what not good enough to be on the team And so basically every one of those guys acknowledged to each other That in the end what's really down there at the core is not Belonging here So think about it. So that's what it comes down to so when you can actually acknowledge that That frees up a lot Because then you go, yes, of course my biology wants like I show up here today I want you to respect what I do because I want to belong I don't want to be left behind Of course, so my body is going to respond and so now I just play with it. I let it go. Okay. It's it's doing its thing And let's just keep trying to find what's safe. What's reassuring?  That's a giant cue. Yeah To me of yeah, it's curious. Let's go like cool That's happening on every stage. Okay. So then they admit this and then Where do you take them there? Right? So now that we've admitted that our fear is getting off the team and probably losing community and Who knows? I mean, there's 20,000 things a college kid is going through. Absolutely. So what that means to them in a social construct and everything else But where does that get them then and so it's almost like they've acknowledged They've acknowledged the kernel the kernel and then and then you go, okay Now we go back to what we're talking about. So now let's just recognize those bodily responses Let's meet the body where it is and let's start doing off the court the homeostasis Let's just start building that and and then when you completely implode It's all coming from that fear of not belonging. That's okay. It brings you back. You can recover It's like it's like the person on the diet And they eat the one donut and then they eat 10 and then the next day they just keep going. No, this goes Oh, I ate the donut. I even ate 10 I was just completely unsafe. I was out of it come back same kind of thing So it's not going to fix everything but having that and also Now when they feel like they're failing They know that the number one player on the team still feels the same way that that change they're not alone in how they're experiencing Failure or how they're experiencing how challenging this is that puts them level That's the other part that I wanted them to get to is I wanted the the players that were further down To realize actually i'm level the number one player on the team still feels the same way I do He's still afraid actually So i'm actually not that far So it just levels it out. You're bringing me back to the final I played in It was like when I when I dug down it why I wanted to win. Yeah, it was had nothing to do with me It was just because everyone here needs to know.  Yeah I mean here's a funny story. So my nephews are walking by and my wife's the open champion So they're like, oh deal telly is on the wall. They're like, where are you? And I'm not on the wall I gotta get on the wall for the nephews, you know, yeah, totally that was it It's the weirdest oddest motivator, but it but it but it's honest, right? But it's honest and again and that's meeting your biology totally Have you thought about starting like uh, even just a video series a quick quick interviews on Yeah, you know, because obviously you work with a lot of amazing people And so it's almost like all right this match or this day this fight this whatever it might be But it's you know, it doesn't have to be a long conversation But it could just be a moment of a almost like the detail the detail The show that Kobe did where he talks about what's happening in real time But this is the angle is a little bit different, right? It's it's more of a mental That's a great idea because I started just recently doing videos of people in different disciplines Yeah, like I'm doing one with a western swing dancer Because when you look at western western swing dancing, okay, okay I didn't know anything about this but the way the way the competitions are Is basically you have like five ladies and five men. They don't know each other They're all quote at the same level And then they spend a couple minutes with each partner So imagine you don't know this person and it's all made up It's not like you're doing the waltz or the foxtrot. It's all on the fly So the the lady has to follow the man And think of if a man is completely afraid and now you so think of all of this from this lens So when she was telling me about this, I'm like, oh, I'm gonna I gotta interview you and frame it In what's going on in the nervous system in the body because it's fascinating So I started doing that I started doing those sorts of things because that's fascinating to me like All all of these different disciplines when you look at it through this lens Oh, that's why that makes sense or why this is so challenging Like to me that western swing competition Neurologically is as challenging as they come You're being evaluated by judges. You're meeting a new partner every couple minutes You're making up a dance. You've never done before and you have to do it with this partner Think about it. At least on the tennis court.  This is now so yeah, so I've been doing stuff like that But what you're talking about is cool too Where you actually talk about experiences right like one was really going on for you good or bad, right? I mean, that's the thing and probably more bad So people understand that it had less to do with performance and more to do with the thing that no one can actually see But it's being felt and which is yeah, I think that's that's really cool Right, you can feel it. Yeah, and that's what we all feel when we're watching. Yeah, right And that's part of what you need to acknowledge too is you're as the player You're feeling what the audience is feeling and vice versa They're feeling what you're feeling like we're working people find you where can they uh, they can find me on my website The playzone.com and I'm in santa barbara, california Yeah, happy to jump on a zoom call happy to give a talk This is great. This is really informative. Yeah, thanks for coming on Yeah, you guys are awesome. I really appreciate it if you made it this far. I bet you loved the episode So you should join our youtube channel membership for only $2.99 a month This gets you access to one the whole unabridged conversation two you get the episodes on monday one day earlier Three you get two additional entries to our giveaways check out our instagram to see we've given away and four You get access to seasons one through three. That's over 100 episodes of wisdom and life changing advice What are you waiting for join?


I'm going to show you how to use TeacherMade to make any of those PDF assignments or activities you have turned into an online interactive activity. So once you've created your account, all you need to do is go into the My Worksheets tab right up here in the top, go over to the Actions button, click on it, and say Create Worksheet. You'll have to name it something, put it in a description if you want, and then here's where you're going to upload your background, and the background is that PDF that you have created. So that is the background, that'll be the picture that's on the background. So I'm going to go ahead and I'm going to go ahead and put in my background here, so something I kind of created, and then all you have to do is click the Make My File down here at the bottom. So then what you see is the PDF that you had created to start with. So here are my questions, and normally the students would have this printed out and they'd be writing with their pencil or pen, but now you're going to make it interactive and send it out to them digitally. So what you can do now is you take these questions. This one I'm going to say was a multiple choice question. This toolbar right up at the top, when you hover over any one of these options it'll tell you what it is. So if I click on this little dot here it'll say it's a multiple choice. So if I click on that it'll give me how many choices do you want to make, and now my question was three choices to choose from. So I'll choose the three, and then I just click and drag to draw it right where I want. And I can line those dots up with any of my writing that I already have on my sheet. So there we go. Now the important thing is teacher made also self-grades, making your life even easier. So if I take the time now and actually mark one is correct I can mark any of these as being a correct answer, and I'm going to just say anything chocolate, even though every one of those things are my favorite. I could go over here to my second question, and maybe this is one that there is more correct answer to. So I may want to use the checkbox option. So when I click that I have three choices. I can drag my image to where I want it, and now I can choose what the correct answers are. So maybe this one all three of those are correct. True and false is another option when I click the t and f up here. I can either have the whole words true and false, the letters, a yes or no. I'm going to say I want the whole words. Now here's what's nice. You already have the words true and false on your pdf, but when I draw this out the words show up as push buttons. But if I cover the entire text that's already there, so if I move this over you can see the words are there, but if I grab my question answers right here, and I put it on top of the text it covers it up, so those won't show up. So there's mine, and I'm going to say Star Wars is of course the best movie collection. I'm going to click it as true, so I'm going to mark that correct. And then this is a short answer. I want them to type in something. So if I hover over this little text box short answer, I can just draw it and what they'll do is type in here. Now what's kind of cool is when I click on this I can change the font, and I can change the size. So maybe I want this at a 24 size. I can also change the color, so when they type maybe I want this to show up as a different color. So you can change the color, the size, what color the border on this box is, so I can make it stand out more if I wanted. So you can kind of play with some of that too. And then the other cool thing, and there's lots up here to choose from. There's lots you can do. Some of them you have to have paid access for, but everything I'm showing you is free. You can also do the matching and this is kind of cool. So if I hover over here it says matching. I click the button. I highlight or box in the choice. So fuel for educators. And then if I go over here and I'm going to say I'm going to click that again, and I'm going to say of course the fuel is coffee. When I have this one selected, so it's got the blue boxes, and I hold the shift down and click the next one, it connects them. So all I have to do is box my choices. Best days of the school year. I'm going to click on that little matching icon again. I'm going to say the best days are the summer. It's got those blue little check boxes. If I hold the shift down and I click, now those are being selected as the correct answers.  So that would be the correct choices. So when I'm all done and I've made my, oh I forgot of course you want to have their name. You want to know who's this is. So I'll put a little text box right up here and I'll make that font 24.  Perfect. There we go.  So that's what you have to do to create it on the back end. So now that part is done. I can preview it to kind of take a look at it to make sure everything looks right. And this is kind of what the students would say. So when I choose my answers, there we go. So that's kind of how the kiddos would do their activity. They click check their answer and anything green would be the right answer and you see I was supposed to choose all three of them. So that's kind of what they will see. They'll see their final score if you turn that on. These are all options that you can give them or not. So that's what their interaction looks like. So I can close it out. I know that everything looks right. That is how you create your activity. So now you're ready to kind of make it an assignment so other people can actually use these activities. If I click on the create assignment button, there's what I'd called it. Now with the free version, you have to use teacher made. If you do the paid version, you can use Google Classroom and Canvas and other options, but they all work kind of the same. It's just a little bit more of a workaround. So I just click teacher made. I go down here to the bottom and click next. I want them to use the Google account. Since we're all signing in on Chromebooks, you're already going to be signed in. That is the easy way. So you don't want to create a name and an ID. That's a whole lot of work. Since we're one-to-one Chromebooks, using the Google account is always the best easiest option. Go down to click next again. And here's where you get to play with what the students see when they complete the assignment. Now with standard space grading, there is no such thing really as a percent. So I would just say points earned. You can say out of points possible. You can break this down to whatever works for you. You can see what they see when they turn it in. So right now, if I leave this at none, when a student clicks turn in and they're done, they don't see their score. They don't know how they did until you release it. Now, many times I want them to see how they did on every question. So that may be what I choose. That's once again, totally up to what you want them to see. And I don't want them to see maybe a total score. I only want them to see how they did in every single question because every question may be a different standard. So I might choose that middle option. Go down to the next button.  But I want them to be able to create their own text boxes sometimes. I want them to draw on that worksheet if possible. I would leave these on so the options are always available. Go over and click the save button. And then here's where you get to assign it. So I could copy this to my clipboard, use GoGuardian, push it out to all my kids. We're ready to go. That's one way to do it. So if you were live action in the classroom, just want to send this out to them, use that option right there, push it with GoGuardian, you're golden. You could also click the share to classroom button. And when I click that, it's going to look very familiar to all of those Google Classroom users. I can make an assignment. I can go through this and set up whichever classroom I wanted in, making an assignment or material, whatever you want. So either option will work for you. I'll show you what the kiddos would say if they were to push this with GoGuardian. So if I went into my student account and then you push this link to them, they get the link. When it opens, it just says begin with Google. Very common. They know how to click this. They click their name. And now here is their activity. And just like that preview option, there are some things up here like a highlighter. They can do some things with but there are some tools that I didn't show, but make sure that when they answer these, and they're all done, that they do go down to the bottom. Now they can save for later and come back, so it saves their progress. But when they click I'm done, that turns it in. And then because I had it set up that they could see how they did, you can see I did not do well because I didn't answer all of my questions. But that's what the students would see. Now, what's cool on your end is after that student takes it, I'm going to go back to my worksheets. This is a list of everything that I had made. And then I had here's the demo sheet the one we just done. So I want to see how my students did. If I click on demo sheet, right here you can see that one of one people did it. That means I only had one person take it. I will see all of my students listed here. So all of their accounts will be listed with their score. If I click on their score, I can actually see their document and see what they answered. So it's kind of like having their piece of paper to look at. All you have to do now is kind of go through there, take a look at everything. You could print them out if you wanted. If you wanted a hard copy, you can go from student to student up here. But since I only have one, there's only one to see. So that's how you get a chance to look at the student work that they did. It's all self graded. It's real easy to use. It's very simple for the kids to access and to answer. So that is teacher made.