How To Reduce Stress (Part 1)

stress

I watched an Olivier Roland’s video  and I learned good stuff.

I am doing a synthesis of the Dale Carnegie’s book “How to stop worrying and start living”  and other sources on internet for a blueprint to manages stress in 4 steps.

Stress is about change, it means adapting to the environment of a changing structure. Stress is a feeling triggered by the interpretation of an event. It’s a reaction related to the constraints and the pressure undergone in its environment. Stress can be interpreted as something positive, whether it’s considered a challenge or as something negative, if it’s considered a harmful event.

The truth is that stress is a mistake of reasoning in relation to the attitude or behavior we adopt. This is an answer that isn’t adequate. It’s an alert for mental dysfunction as the body gives us an alert for physical pain. Fortunately, people can learn to control stress in 4 steps : Take a step back and analyze what triggered the stress ; anticipate and visualize ; organize yourself and communicate and turn away or adapt and accept.

1st step – Take a step back and analyze

 

keep calm stress

 

It’s necessary to step back and analyze what triggered the stress. Because before trying to solve that, it’s important to know what caused it. By analyzing what caused the stress, we can avoid certain consequences.

To do that, here’s what you can do :

  • Make a list of sources of annoyance that you have in your family, friends, school, work, transportation, etc. Once you have found them, classify them from the most impacting to the least impacting. You can also do a 20/80 analysis, that means identify the 20% of the sources that bring you 80% of your stress.

  • Ask yourself these questions : « What is the problem ? What is the cause of this stress in these sources ? What are the most serious consequences that I suffer of my experience ? »

  • Understand the emotion that created in these moments. Then check if it’s a real fear or rather a theoretical concern that doesn’t have much to happen in your life.

If a situation is truly unavoidable, you need to prepare yourself to accept it. We must give up the impossible because it’s extremely stressful to have no way to change a situation. To avoid this, you need to anticipate situations that may lead you into an impasse. Once these situations identified, you must try to really avoid them or change the course of things from the start.

It’s impossible to keep control of all things in your life. It’s useless to set inaccessible goals.

2nd step – anticipate and visualize

 

anticipate visualize telescope

 

 

The best way to handle stress is to anticipate. Based on the list you made in the first step (source of stress), imagine solutions and possible answers. Ask yourself these questions : « Why did you agree to be in this situation ? ». If what you do make sense, it limits the stress.

Decide how you want to live a situation. An event that happens to you can have not effect on you until you choose words to qualify it. If you say that an event is happy, boring, sad or extraordinary, it can become so. By qualifying the event, you modify the perception that you have of this event.

The way you see the event determines your body’s reaction. So take a moment to think before judging and classyfying a situation as negative.

Take Olivier Roland’s example. When Olivier Roland began to meditate, his neighbor’s dog was barking. At first it disturbed Olivier to focus on his breathing, it was stressful and annoying. After a while, Olivier realized that it wasn’t the barking dog that was stressful, it was Olivier’s interpretation of the situation. From the moment that Olivier decided that the barking dog was something neutral or positive, he began to appreciate when the dog barks. It’s a sign of life.

Imagination can be used to help fight stress. Get in shape before a stressful event. You can create a positive state of mind when an event is negative. Think of something positive like music, a holiday, projects in progress. Visualize a happy moment, a happy memory.

This the end of Part 1. In the 2nd Part, I talk about organize yourself and communicate and turn away or adapt and accept.

Share this article if you think it can help someone you know. Thank you.

-Steph

Specific Bench Sit-Ups

specific bench sit up

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Your feet wedged under the pads with your torso in the void and your hands next to each ear :

  • Inhale and raise your torso to try to touch your knees with your head rounding your spine.

  • Exhale at the end of the movement.

specific bench sit up

flexor muscle thigh

This exercise is excellent for working rectus abdominis and a little bit your obliques. It’s good to know that during anteversion of your pelvis, iliopsoas, rectus femoris and tensor fasciae latae are strongly solicited.

Note

This movement requires good power in abs. It’s necessary to do exercise easier before to gain this power.

Share this article if you think it can help someone you know. Thank you.

-Steph

Create Bins and View Distributions

tableau, bins, bar, chart, distribution, age, data, science

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

It’s cool, you finished the 1st part. Now we’re going to do more deep Data Mining analysis with this bank’s dataset.

tableau, bins, bar, chart, distribution, age, data, science

To make these analyzes more deep, we’ll create a more statistical approach.

To do that we will create a new tab.

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

For this new tab, we want to understand how client distributed according to their age. Is there a majority of young or old people ?

tableau, bins, bar, chart, distribution, age, data, science

Move the variable « Age » in « Columns ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

As we want to see the distribution of client ages, we need to use the variable « Number of Records » to see the number of observations. Move the variable « Number of Record » to « Rows ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

Boom, we have a chart but there is only one point on the top right. What happened is that Tableau took the sum of the ages of all the bank’s clients and the sum of all the « Number of Records », it means the total number of clients, 10 000 clients.

We’ll find a solution but before we’ll change the format to better see the chart. Right-click in the middle of the chart and select « Format ».

tableau, bins, bar, chart, distribution, age, data, science

For the font’s size, select « 12 ».

tableau, bins, bar, chart, distribution, age, data, science

Here you can see that the total age is 39 218 but that’s not what we’re looking for. What we want to see is the number of clients for each age.

I’ll explain what’s going on. We took the aggregated sums of our variables. Aggregate means that we took the total sum of the variable for each category. We added the ages but in fact we want to see the total number of observations for each age separately.

To have that, just click on the arrow in « SUM(Age) » in « Columns ».

tableau, bins, bar, chart, distribution, age, data, science

Then select « Dimensions »

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

You see, Tableau doesn’t take the aggregated sum of ages but it takes ages separately. We have a curve that shows us the continuous distribution of our clients ages. That is to say, for each age, the curve gives is the number of clients of this age.

We’ll look at the dataset. Right-click on « Churn Modelling » and select « View Data… ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

There is window that appears that shows us the data in detail. If you scroll to the right, you will find the column « Age ».

tableau, bins, bar, chart, distribution, age, data, science

We see that the ages rounded. As all ages rounded, Tableau is able to group clients by age. By positioning the mouse on the curve, we can see that there are 200 clients who are 26 years old.

tableau, bins, bar, chart, distribution, age, data, science

If in the dataset, ages weren’t rounded, you would have seen clients with 26.5 or 26.3 years. It would create a lot of irregularity, there would be plenty of spikes with lots of variations.

Oooooh look, there is a variation that isn’t normal.

tableau, bins, bar, chart, distribution, age, data, science

Let’s analyze it in detail. Around this peak, we see that there are 348 clients who are 29 years old.

tableau, bins, bar, chart, distribution, age, data, science

Here, 404 clients who are 31 years old.

tableau, bins, bar, chart, distribution, age, data, science

And this peak down that shows us that there are 327 clients who are 30 years old.

tableau, bins, bar, chart, distribution, age, data, science

How to explain this irregularity ? It’s possible that many people of 29 years old are about to turn 30 years old and many people of 31 years old who just had 31 years old. It’s chance that make us have inaccuracies. You may have other inaccuracies if you data isn’t precise and rounded. In our case, the ages are rounded but we want to get rid of our small irregularity that we see on our curve.

There is way to see our distribution without our irregularities, it’s « bins ». « Bins » consists of grouping the information into different categories. That is we’re going to regroup our clients in different age groups.

Right-click on « Age » in « Measures ». Select « Create » and select « Bins… ».

tableau, bins, bar, chart, distribution, age, data, science

A window appears. We’ll group our clients in 5-years increments. In « Size of bins », write « 5 » and click on the « OK » button.

tableau, bins, bar, chart, distribution, age, data, science

As you can see, the variable « Age » has remained in « Measures » but there is a new variable in « Dimensions ».This is the variable we created « Age(bins) ».

tableau, bins, bar, chart, distribution, age, data, science

Our « Age(bins) » variable was correctly placed in « Dimensions » because it is a category variable because each category corresponds to a 5-year age group.

For example, one category is 20 to 24 age group. Now we’ll create a new distribution based on « bins ».

To do that, we’ll remove the variable « Age » from « Columns » with a click and drag outside.

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

You move the variable « Age(bins) » from « Dimensions » to « Columns ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

Note

In this case, it’s not possible to directly replace « Age » by « Age(bins) » over « Age » on « Columns ». This is because « Age » is a measure and « Age(bins) is a dimension.

That’s nice distribution, it’s usually the type of distribution (chart) we see in economics or mathematics. The difference with the old chart is that this chart is discrete. This chart is discrete because the clients grouped by age group while the previous chart was continuous.

On this distribution (chart), each bar corresponds to an age range. For example, this bar corresponds to the 25-29 age group.

tableau, bins, bar, chart, distribution, age, data, science

Now, we’ll change the colors.

In « Row », move « SUM(Number of Record) » while holding down the « Ctrl » or « Command » key on your keyboard to « Colors ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

We get our distribution in blue but we’ll change the color to red. Click on « Colors » and click on « Edit Colors »

tableau, bins, bar, chart, distribution, age, data, science

In the window that appears, click on the blue square on the right to display the color pallet.

tableau, bins, bar, chart, distribution, age, data, science

Select the red color and click on the « OK » button.

tableau, bins, bar, chart, distribution, age, data, science

Click on the « OK » button of the « Edit Colors » window.

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

To facilitate the reading of the bar chart, we’ll add the number of clients in each age group. In « Row », move « SUM (Number of Record) » while holding the « Ctrl » or « Command » key on your keyboard to « Label ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

That’s it, we can see how many clients there are in each age group.

We see that the dominant bar is the 35-39 age bracket and the second dominant bar is the 30-34 age bracket. Overall, we can see that most clients are between 25 and 40 years old, which seems consistent.

On our bar chart, we have absolute values. We’ll replace that with percentages. Click in the little arrow in « SUM(Number of Records) » in « Label » and you select « Add Table Calculation… » but I’ll show you another way to do it.

tableau, bins, bar, chart, distribution, age, data, science

Instead of clicking « Add Table Calculation… », click on « Quick Table Calculation » and select « Percent of total ».

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

It’s cool, we have the exact percentage of people in each age bracket. Now, we can see that in the 25 to 40 age group, we have 20 + 23 +17= 60% of clients.

I’ll show you one last thing.You can change the size of the slices easily, just click on « Age(bins) » and select « Edit ».

tableau, bins, bar, chart, distribution, age, data, science

In the windows, you can change the size of the slices (bins). Put « 10 » instead of « 5 » to get 10-years slices. Click on the « OK » button.

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

Now, we have a distibution with fewer slices and the dominant slice is 30 to 39 years old.

Well, it was just to show you how to change the size of bins. To go back to the old distribution with the 5-years slices, click on « Back » button.

tableau, bins, bar, chart, distribution, age, data, science

tableau, bins, bar, chart, distribution, age, data, science

As you can see, the values on bars are in percentages but the values on the axis are in absolutes values. Here is an exercise that I ask you to do : « Put the values of the axis in percentage ». I’ll give you the answer the next article.

Share this article if you think if can help someone you know.Thank you.

-Steph

A Rare Habit To Have To Be Successful

curious question

I watched an Olivier Roland’s video  and I learned good stuff.

The most successful entrepreneurs are those who are the most curious. It has an extremely simple habit that the majority of the population doesn’t have. This habit is to ask questions but be careful, they’re use 2 way to ask questions :

  • By curiosity to try to understand the history, the motivation and the methods of a person or a company.

  • To question things that everyone agrees with. Are these things that everyone takes for granted true or not ?

It may be trivial, but how many people have met athletes, entrepreneurs or others great people who have just said : « Wow, that’s amazing what you did ». Then they could ask : « What motivated you to do that ? » or « Do you have a piece of advice that helped you on your journey ? » or « Do you make a stupid mistake that will stop you ? ».

When you ask questions about things that everyone takes for granted, you can sometimes find gold mines. What I means is that there are things that many people think is true when it’s wrong because they didn’t verify the information. So, this may be a gold mine that can make you rich at all levels.

It happens because we, human beings, have an imperfect representations of how reality works. That is, we’re like prehistoric explorers with rudimentary maps. The closer your mental map is to how the universe really works, the more likely you’re to do relevant actions, so to be more successful in your life in all areas of spiritual wealth (being happy, living long, create value, etc) and material wealth.

Ask to understand

ask listen learn

For example, Erico Rocha ( ooh, read this article ) is a Brazilian entrepreneur who has an incredible success in the information field in Brazil and he’s someone very curious. When you tell him one thing, he’ll understand that you have implicitly accepted that as a truth and he’ll question you on it.

You can do that too, and that opens doors that you never imagined.

Here is a concrete example. Many people think that handwork things are better than industrial things. This is a truth that most people have accepted without verified the information and this will influence their thoughts, decisions and words. Now let’s ask ourselves : « Is something handwork automatically better than an industrial thing ? ».

It’s true that there are some handwork things that are better than industrial things, but is a handwork book better than an industrial book ? We can ask the same question for a car, is a handwork car better than a industrial car ?

Analyze around you people who think that handwork things are automatically better than industrial things. Be careful, these people aren’t going tell you that explicitly. They’re just going to say things like : « Did you see ? I bought this wooden spoon, it’s pretty, huh ?!? It’s a handwork thing ». In this case, you can ask the question : « For you, are handwork things better than industrial things ? » With that you can analyze the way of thinking of this person on this subject.

With this habit, you’ll change your state of mind. This habit of asking such questions allows you to find those unconscious acceptances that influence our thoughts, actions and words. When you use that, it gives you a lot of advantage in life to be successful compared to people who don’t understand that.

Share this article if you think it can help someone you know. Thank you.

-Steph

Incline Bench Sit-Ups

incline bench sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the bench with your feet under the pads and your hands behind your neck. Inhale and tilt your torso without ever exceeding 20° :

  • Move your torso back up by slightly rounding your back to better target the effort on recuts abdominis

 

  • Exhale at the end of the movement.

This exercise work the entire rectus abdominis muscles and iliopsoas, rectus femoris and tensor fasciae latae (these last 3 muscles help pelvis anteversion). This movement is to do with high sets.

Variant

incline bench sit ups

When you back up, you can do a rotation of your torso to transfer a part of the effort to the obliques.

Example

A rotation to the left work more intensely right abdominal external oblique, left abdominal internal oblique and rectus abdominis on the right. Twists can be done alternately or unilaterally. The goal is to focus on the muscular sensation and it’s unnecessary to incline the bench too much.

Diagram showing the senses of action of abdomen muscle and the system of viscera’s compression

action abdomen muscle system viscera compression

 

  1. Rectus abdominis

  2. Abdominal external oblique

  3. Abdominal internal oblique

  4. Transverse abdominal

With quadrupeds, the entire rectus abdominis muscles passively support the viscera (like a hammock ) and help a little in locomotion.

With human being in bipedal mode, the entire rectus abdominis muscles have hugely strengthened so that the torso and pelvis is upright and prevent the pelvis from tipping excessively during walking or running. They became powerful muscles of contention and they built a strong core to maintain viscera in an active way.

Share this article if you think it can help someone you kow. Thank you.

-Steph

Create Your Own Company During Your Studies Or Job

employee entrepreneur

I watched an Olivier Roland’s video  and I learned good stuff.

Here are several reasons why, I find it important to be an entrepreneur rather than an employee :

 

  • When you’re an entrepreneur, you gain experience really faster.
  • When you have your own company, few people ask you for your certificates/diplomas/degrees.
  • Employee, it’s a bad way to earn money because you trade the thing you have most valuable for money : your time.
  • It’s no longer possible to keep a job for more than 10 years (unless you work for the government)
  • When you’re employed, you help your boss to realize his/her dreams.
  • Being an employee is like being a tenant (think of the tenant’s inconvenience)
  • The longer you ‘re employed, the more difficult it will be to start your own company because you have become accustomed to the comfort of wage labor.
  • Creating your own company is almost guaranteed to make you feel alive.
  • An employee is an entrepreneur who have only one client and one product. The client is your boss and the product is your time.
  • Creating your own company allows you to be less discriminated.

 

In spite of all that I have just told you, there will always be more employees than entrepreneurs in your city. It’s like that.

Share this article if you think it can help someone you know. Thank you.

-Steph

Calves Over Bench Sit-Ups

bench sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Your legs are on a bench with your back to the floor and your hands behind your head :

  • Inhale and raise your torso as high as possible to touch your knees with your head by rounding your spine.

  • Exhale at the end of the movement.

bench sit ups

This exercise works recuts abdominis and more intensely the parts above the navel.

It’s good to know that farther is your torso from the bench, this increases the mobility of the pelvis. This allows a greater range of motion and works more flexors muscles of the hips (iliopsoas, rectus femoris and tensor fasciae latae).

bench sit ups hand elbow position

Share this article if you think it can help someone you know. Thank you.

-Steph

Gym Ladder Sit-Ups

gym ladder sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Hook you feet in the gym ladder with your thighs vertically. Your back to the floor and your hands behind your head :

  • Inhale and raise your torso as high as possible by rounding your spine.

  • Exhale at the end of the movement.

This exercise mainly works rectus abdominis and a little bit internal and external obliques.

rectus abdominis

abs muscles anatomy

It’s good to know that farther is your torso from the gym ladder and hook your feet lower, this increases the mobility of the pelvis. This allows a greater range of motion and works more flexors muscles of the hips (iliopsoas, rectus femoris and tensor fasciae latae).

Share this article if you think it can help someone you know. Thank you.

-Steph

Body Under Construction 2018 04 28

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skin fold (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)

  • Weight : 85.5 kg (188.49 lbs)

  • body fat(%) : 12.7 %

  • Waist : 93.5 cm (36.81 in)

  • Chest : 99 cm (38.97 in)

  • Arms : 34.5 cm (13.38 in)

  • Forearms : 30 cm (11.81 in)

  • Shoulders : 119 cm (78.34 in)

  • Hips : 99 cm (38.97 in)

  • Thighs : 62.5 cm (24.60 in)

  • Calves : 41 cm (16.14 in)

  • Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)

  • Weight : 80 kg (176.37)

  • body fat(%) : 8 %

  • Waist : 75.07 cm (29.55 in)

  • Chest : 107.25 cm (42.22 in)

  • Arms : 39.93 cm (15.72 in)

  • Forearms : 31.63 cm (12.45 in)

  • Shoulders : 121.47 cm (47.82 in)

  • Hips : 91.16 cm (35.88 in)

  • Thighs : 61 cm (24.01 in)

  • Calves : 39.61 cm (15.59 in)

  • Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio, it’s here .

Websites where I calculate my body fat(%), it’s here .

And you ? Have you set your goals ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Sit-Ups

sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on your back with your knees bent. Your feet are on the floor and your hands are behind your head :

  • Inhale and lift your torso rounding your back.

  • Exhale at the end of the movement

  • Back to the starting position but your back shouldn’t touch the floor.

  • Do it again until the burning sensation in your stomack.

This exercise mainly works rectus abdominis and a little bit hip flexors and obliques.

Variants

sit ups

sit ups inclined board

  • To make it easier, you can do this exercise with your feet blocked by a partner

  • To make it easier, you can do this exercise with your arms extended forward

  • For more intensity, you can do this exercise with a inclined board

Note

Women generally have less developed bust and proportionately larger legs than men. It’s easier for them to do sit-ups and not take off the feet during the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph