After you look and/or listen to these songs, let us know what song(s) you would put on this list. Let me know if you agree/disagree, what song is missing that I didn’t put on the list. Have fun! And remember, don’t worry, be happy!!!
leader /’līdәr/ n: Anyone who holds her- or himself accountable for finding potential in people and processes.
WE WANT TO SHOW UP, WE WANT TO LEARN AND
WE WANT TO INSPIRE.
WE ARE HARDWIRED FOR CONNECTION, CURIOSITY, AND ENGAGEMENT.
WE CRAVE PURPOSE, AND WE HAVE A DEEP DESIRE TO CREATE AND CONTRIBUTE.
WE WANT TO TAKE RISKS,
EMBRACE OUR VULNERABILITIES, AND BE COURAGEOUS.
WHEN LEARNING AND WORKING ARE DEHUMANIZED –
WHEN YOU NO LONGER SEE US AND NO LONGER ENCOURAGE OUR DARING, OR WHEN YOU ONLY SEE WHAT WE PRODUCE OR HOW WE PERFORM – WE DISENGAGE AND TURN AWAY FROM THE VERY THINGS THAT THE WORLD NEEDS FROM US: OUR TALENT, OUR IDEAS, AND OUR PASSION.
W H A T W E A S K I S T H A T Y O U
ENGAGE WITH US, SHOW UP BESIDE US, AND LEARN FROM US.
FEEDBACK IS A FUNCTION OF RESPECT;
WHEN YOU DON’T HAVE HONEST CONVERSATIONS WITH US
ABOUT OUR STRENGTHS AND OUR OPPORTUNITIES FOR GROWTH, WE QUESTION OUR CONTRIBUTIONS AND YOUR COMMITMENT.
ABOVE ALL ELSE, WE ASK THAT YOU SHOW UP, LET YOURSELF BE SEEN, AND BE COURAGEOUS.
Be Realistic – Accept your basic personality, utilize your strengths and accept your weaknesses.
Appreciate What You Have – rather than focusing on what you don’t have.
Say “No”! – You’re no good to anyone if you are exhausted, resentful, and overstretched.
Say “Yes”! – List to what you want and go for it. You’ll experience more joy and pleasure in life.
Move Your Body – Stretch, strengthen, and get your heart pumping. You’ll look and feel better.
Sleep – You know how much rest you need; aim to get it.
Choose Food Wisely – Include plenty of whole grains, vegetables, and fruit, eat some protein, and avoid excess sugar, fat, and salt. Stop eating when slightly full. Enjoy Simple, Everyday Pleasures – It will brighten each day.
Reduce Guilt – Be clear on what you can and cannot control and move on.
Live in the Present – rather than dwelling on the past or worrying about the future.
Feel Your Feelings – and express them in healthy ways.
Laugh More – It’s one of the best ways to reduce tension.
Keep Hopeful – A positive attitude helps to create positive outcomes.
Try New Things – Take a risk, keep an open mind, invite spontaneity…it keeps life fresh.
Recognize When You Need Help – and ask for it.
Take Quiet Time – It’s important to reflect and contemplate.
Remember to Relax – and breathe deeply.
Communicate Openly and Honestly – to avoid conflict and confusion.
Embrace Creative Expression – Dance, music, art, and writing are powerful and magical resources.
Connect With Your “Spiritual Self” – however you define it.
Listen to Your Intuition – It has very good advice.
Follow Your Dreams – and keep dreaming … it creates happy people.
Adapted from materials provided by the Social Work Department of Roswell Park Cancer Institute.
There’s no question that exercise is good for the body, and there is growing evidence that staying physically active can help slow the normal declines in brain function that come with age. Health groups recommend that adults try to get at least 150 minutes of moderate-to-intense activity a week to keep their hearts healthy — but is that the same amount that’s needed to keep the brain sharp?
In a new study published in the journal Neurology, researchers led by Joyce Gomes-Osman, an assistant professor in physical therapy and neurology at University of Miami Miller School of Medicine, set out to find an exercise prescription for the brain. She and her colleagues scanned nearly 100 existing studies that connected exercise with more than 122 different tests of brain function. Based on data that included more than 11,000 older people, they found that people who exercised about 52 hours over a period of about six months showed the biggest improvements in various thinking and speed tests. On average, people exercised for about an hour, three times a week. And the effect applied to both people without cognitive decline as well as those with mild cognitive impairment or dementia.
“I don’t think 52 hours is really a magic number,” says Gomes-Osman. “There really is a range. But I do think that these results signify to us that in order to get the known benefits of exercise for the brain, to help areas involved in thinking and problem solving — to get that machinery going, you need longer exposure [to exercise]. Those are all mechanistic processes that take time to develop.”
People in the study showed the strongest improvements in their ability to solve problems and process information. The effect was not as robust in memory tests, but Gomes-Osman notes that most complex brain functions, from reasoning and processing speed to recall, are related. “There is an overlap between being able to manage time, pay attention and [do] memory tasks,” she says. In future studies, she hopes to home in on a few that appear to be the most sensitive to the effects of exercise.
What surprised the researchers was that the only strong correlation between exercise and brain function occurred when they looked at the overall time people spent being physically active. They did not find associations between improvements in thinking and the frequency, intensity or length of time people exercised. “I had a mindset [going into the study] that the weekly minutes spent exercising was definitely something that was helpful, since we know that is important for the guidelines for physical health by the Centers for Disease Control and the American Heart Association,” says Gomes-Osman. “But I was surprised to see that it wasn’t.”
That may further support the idea that for brain health, the overall and cumulative effect of physical activity is what’s important. This suggests that exercise affects the brain in a variety of different ways, from preserving the brain’s nerve network that starts to decline with age, to boosting the function of neurons and improving blood flow to brain cells, as well as promoting the production of growth factors to help cells involved in higher level thinking tasks.
“These results help us get a little closer to very practical advice,” says Gomes-Osman. For her, the quest for an exercise prescription for a healthy brain is personal. Her grandfather died with Alzheimer’s disease, and she is aware that her family carries some genetic vulnerability to developing the neurodegenerative condition. “What could I have told my grandpa about exercise?” she says. “And when could I have done it?”
The current study included different types of exercise: aerobic (which is backed by the most research on its relationship to the brain), weight training and mind-body activities like tai chi. She hopes to learn more about what types of exercise seem to have the most benefit for the brain, as well as how that movement should be distributed in minutes, hours and days. That information could one day help people be more proactive about avoiding cognitive decline, and may even help to stave off some of the brain problems associated with more severe degenerative diseases like dementia and Alzheimer’s.
“Exercise is a really, really great thing for the brain,” she says. “We need to learn more, since we have nothing better at this moment to combat cognitive decline.”
The man I am in my heart is the change I want to see in the world. I am a man of peace and kindness whose intention is to harm no one. A man that is genuine with no need to wear a mask…with no need to be anything other than myself. A man that believes in himself, his abilities, his skills, and his capacity to continue to learn. A man that possesses the innocent heart of a child before it has witnessed the evil ways of the world, felt the pain and suffering of loss, and had to endure the tragedies of life just to survive. A man that loves his family with the same empathy, compassion, loyalty, and forgiveness that they have so generously given to me. A man whose generous spirit loves unconditionally. A man whose handshake is as good as a signed contract. A man that can be trusted with the care of others, and counted on in both good times and tough times. A man whose words carry weight, purpose, meaning, and can be truly believed. A man of integrity in all his affairs and compassion for all those that suffer. A man that is honest, open-minded, and willing to do all that is necessary to leave this world better than I found it. A man whose behavior reflects his values and beliefs. But more than anything else, for without it I am nothing but a man waiting to die, the man in my heart embraces sobriety. I choose life so that I can feel deeper, share deeper, experience deeper, and love deeper.