REFERENCES

Marshall Goldsmith with Mark Reiter, What Got You Here Won’t Get You There: How Successful People Become Even More Successful (New York: Hyperion, 2007).

Larry Senn, The Human Operating System: An Owner’s Manual (Huntington Beach: Senn Delaney Leadership Consulting, 2008).

Larry Senn, The Mood Elevator: Take Charge of Your Feelings, Become a Better You (Oakland: Berrett-Koehler Publishers, Inc., 2017).

Larry Senn and Jim Hart, Winning Teams Winning Cultures (Huntington Beach: Senn Delaney, 2006).

“Being overweight ‘ages people’s brains,” BBC News, August 4, 2016, http://www.bbc.com/news/health-36975089; Lisa Ronan et al., “Obesity associated with increased brain-age from mid-life,” Neurobiology of Aging, 2016, DOI: 10.1016/j.neurobiolaging.2016.07.010.

Stephen Willard, “Study: People Check Their Cell Phones Every Six Minutes, 150 Times A Day,” Elite Daily, accessed on August 5, 2017, http://elitedaily.com/news/world/study-people-check-cell-phones-minutes-150-times-day/.

“The Myth Of Multitasking,” NPR, May 10, 2013, http://www.npr.org/2013/05/10/182861382/the-myth-of-multitasking.

“How Sleep Loss Threatens Your Health,” Harvard Health Publications, accessed on August 12, 2017, https://www.health.harvard.edu/healthbeat/how-sleep-loss-threatens-your-health.

David T. Neal et al., “Habits- A Repeat Performance,” Current Directions in Psychological Science 15, no. 4 (2006): 198-202.

Arianna Huffington, Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder (New York: Harmony Books, 2014), 1-2.

Walter Mischel. The Marshmallow Test: Understanding self-control and how to master it, (London: Bantam Press, 2014).

Carol S. Dweck, Mindset: The New Psychology of Success (New York: Ballantine Books, 2006).

John Berardi, “The 3 Types of Clients,” Precision Nutrition, accessed on August 23, 2017, http://www.precisionnutrition.com/how-to-coach.

Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business, (New York: Random House Trade Paperbacks, 2014).

Brian Resnick, “The myth of self-control,” Vox, November 24, 2016, https://www.vox.com/science-and-health/2016/11/3/13486940/self-control-psychology-myth; Wilhelm Hofmann et al., “Everyday temptations: an experience sampling study of desire, conflict, and self-control,” Journal of Personality and Social Psychology 102, no. 6 (June 2012): 1318-1335.

Brendon Burchard, The Charge: Activating the 10 Human Drives That Make You Feel Alive (New York: Free Press, 2012).

Phillippa Lally et al., “How are habits formed: Modelling habit formation in the real world,” European Journal of Social Psychology 40 (2010): 998-1009, http://repositorio.ispa.pt/bitstream/10400.12/3364/1/IJSP_998-1009.pdf.

Brian Wansink, Mindless Eating: Why We Eat More Than We Think (New York: Bantam Books, 2007).

“How Technology is Changing the Way We Sleep,” National Sleep Foundation, accessed on August 15, 2017, https://sleep.org/articles/how-technology-changing-the-way-we-sleep/.

“PNAS study: using iPad before bed has major impact on sleep,” f.lux, accessed on August 22, 2017, https://justgetflux.com/news/2014/12/22/study.html; Anne-Marie Chang et al., “Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness,” Proceedings of the National Academy of Sciences 112, no. 4 (January 2015): 1232-1237, http://www.pnas.org/content/112/4/1232.full.pdf.

 “See,” National Sleep Foundation, accessed on August 15, 2017, https://sleepfoundation.org/bedroom/see.php.

“The Ideal Temperature for Sleep,” National Sleep Foundation, accessed on August 15, 2017, https://sleep.org/articles/temperature-for-sleep/.

“Touch,” National Sleep Foundation, National Sleep Foundation, accessed on August 15, 2017, https://sleepfoundation.org/bedroom/touch.php.

Brian Wansink, Slim By Design: Mindless Eating Solutions for Everyday Life, (New York: William Morrow, 2014).

Chip Heath and Dan Heath. Switch: How to Change Things When Change Is Hard, (New York: Broadway Books, 2010), 227; Nicholas A. Christakis, “The Spread of Obesity in a Large Social Network over 32 Years,” New England Journal of Medicine 357 (2007): 370-379.

“Frequently Monitoring Progress Toward Goals Increases Chance of Success,” American Psychological Association, October 28, 2015, http://www.apa.org/news/press/releases/2015/10/progress-goals.aspx.

The Corporate Athlete Performance 1-day Course. Presented in Orlando, Florida on November 15, 2017.

Daniel J. DeNoon, “Diets Don't Work Long-Term,” WebMD, April 11, 2007, http://www.webmd.com/diet/news/20070411/diets-dont-work-long-term#1.

John Berardi, “11 things I’ve learned coaching elite and professional athletes,” Precision Nutrition, accessed on August 7, 2017, http://www.precisionnutrition.com/coaching-elite-and-professional-athletes.

John Berardi, “Paleo, vegan, intermittent fasting… Here’s how to choose the absolute best diet for you,” Precision Nutrition, accessed on June 23, 2017, http://www.precisionnutrition.com/the-best-diet.

John Berardi, “Experiments with Intermittent Fasting,” Precision Nutrition, accessed on August 27, 2017, https://www.precisionnutrition.com/intermittent-fasting.

John Berardi, “Intermittent Fasting: Who’s It For? (And, if It’s Not for You, What to Do Instead),” HuffPost, December 3, 2014, https://www.huffingtonpost.com/john-berardi-phd/intermittent-fasting-whos_b_6236712.html.

By the Editors of Eat This, Not That!, “The Best and Worst Milks and Milk Alternatives,” Eat This, Not That!, accessed on June 27, 2017, http://www.eatthis.com/best-worst-milk-alternatives.

“What is Lactose Intolerance?,” Physicians Committee for Responsible Medicine, accessed on June 27, 2017, http://www.pcrm.org/health/diets/vegdiets/what-is-lactose-intolerance.

Michael J. Breus, “New Details on Caffeine’s Sleep-Disrupting Effects,” Psychology Today, December 16, 2013, https://www.psychologytoday.com/blog/sleep-newzzz/201312/new-details-caffeine-s-sleep-disrupting-effects; Christopher Drake et al., “Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed,” Journal of Clinical Sleep Medicine 9, no. 11 (November 2013): 1195-1200.

“Introducing Binge John,” T-Mobile, accessed on August 23, 2017, http://t-mobilebingejohn.com/.

“Salt,” Centers for Disease Control and Prevention, accessed on June 27, 2017, https://www.cdc.gov/salt/index.htm.

Brian St. Pierre, “The best calorie control guide. [Infographic],” Precision Nutrition, accessed on August 1, 2017, http://www.precisionnutrition.com/calorie-control-guide-infographic.

John Berardi, “Create the perfect meal with this simple 5-step guide. [Infographic],” Precision Nutrition, accessed on August 1, 2017, http://www.precisionnutrition.com/create-the-perfect-meal-infographic.

Brian St. Pierre, “Carb Controversy,” Precision Nutrition, accessed on August 1, 2017, http://www.precisionnutrition.com/low-carb-diets.

Ryan Andrews, “All About Healthy Fats,” Precision Nutrition, accessed on August 1, 2017, http://www.precisionnutrition.com/all-about-healthy-fats.

Brian St. Pierre, “Workout nutrition explained,” Precision Nutrition, accessed on August 1, 2017, http://www.precisionnutrition.com/workout-nutrition-explained.

John J. Ratey, with Eric Hagerman, Spark: The Revolutionary New Science of Exercise and the Brain (New York: Little, Brown & Company, 2008), 245.

Ron Friedman, “Regular Exercise Is Part of Your Job,” Harvard Business Review, October 3, 2014, https://hbr.org/2014/10/regular-exercise-is-part-of-your-job; Hogan et al., “Exercise holds immediate benefits for affect and cognition in younger and older adults,” Psychology and Aging 28, no. 2 (June 2013): 587-594.

Molly McElroy, “Exercise shown to reverse brain deterioration brought on by aging,” Illinois News Bureau, November 20, 2006, https://news.illinois.edu/blog/view/6367/206797.

“ACSM Issues New Recommendations on Quantity and Quality of Exercise,” ACSM, accessed on August 4, 2017, http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise.

“ACSM Information On … High-Intensity Interval Training,” ACSM, accessed on July 17, 2017, https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf.

“Measuring Physical Activity Intensity, Centers for Disease Control and Prevention, accessed on July 17, 2017, https://www.cdc.gov/physicalactivity/basics/measuring/index.html.

Schuler, Lou and Alwyn Cosgrove. The New Rules of Lifting Supercharged: Ten All-New Programs for Men and Women (New York: Avery, 2013).

Tae Nyun Kim et al., “Sarcopenia: Definition, Epidemiology, and Pathophysiology,” Journal of Bone Metabolism, (May 2013): 1-10, https://doi.org/10.11005/jbm.2013.20.1.1.

Amanda Woerner, “Strength Training May Help Keep You Young, Study Shows,” Daily Burn, October 27, 2014, http://dailyburn.com/life/fitness/strength-training-aging-study-100714/

Jenna B. Gillen et al., “Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment,” PLOS ONE, (April 2016), https://doi.org/10.1371/journal.pone.0154075.

Steve Lohr, “Slow Down, Brave Multitasker, and Don’t Read This in Traffic,” New York Times, March 25, 2007, http://www.nytimes.com/2007/03/25/business/25multi.html?mcubz=3.

Jacqui Bealing, “Brain scans reveal ‘grey matter’ differences in media multitaskers,” University of Sussex, September 25, 2014, http://www.sussex.ac.uk/broadcast/read/26540.

Kristin Morales, “Skip the caffeine, opt for the stairs to feel more energized,” University of Georgia, April 19, 2017, http://news.uga.edu/releases/article/stairs-more-energy-research/.

Julia Gifford, “The Rule of 52 and 17: It's Random, But it Ups Your Productivity,” The Muse, accessed on August 12, 2017, https://www.themuse.com/advice/the-rule-of-52-and-17-its-random-but-it-ups-your-productivity.

SUCCESS Staff, “7 Work Habits of The Rich and Genius,” SUCCESS, accessed on August 24, 2017, http://www.success.com/article/7-work-habits-the-rich-and-genius.

“Just One-in-Five Employees Take Actual Lunch Break,” Right Management, accessed on August 28, 2017, http://www.right.com/wps/wcm/connect/right-us-en/home/thoughtwire/categories/media-center/Just+OneinFive+Employees+Take+Actual+Lunch+Break.

A.M. Williamson and Anne-Marie Feyer, “Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication,” Occupational and Environmental Medicine 57 (2000), 649-655, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1739867/pdf/v057p00649.pdf.

“Reading ‘can help reduce stress,” The Telegraph, March 30, 2009, http://www.telegraph.co.uk/news/health/news/5070874/Reading-can-help-reduce-stress.html.

Linda Wasmer Andrews, “How Gratitude Helps You Sleep at Night,” Psychology Today, November 9, 2011, https://www.psychologytoday.com/blog/minding-the-body/201111/how-gratitude-helps-you-sleep-night; Nancy Digdon et al., “Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial,” Applied Psychology: Health and Well-Being 3, no. 2 (July 2011): 193-206.

“Healthy Sleep Tips,” National Sleep Foundation, accessed on August 14, 2017, https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips/page/0/1.

Lynn Celmer, “Study suggests that what you eat can influence how you sleep,” American Academy of Sleep Medicine, January 14, 2016, http://www.aasmnet.org/articles.aspx?id=6072.

“National Sleep Foundation Recommends New Sleep Times,” National Sleep Foundation, February 2, 2015, https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times.

Timothy McCall, “38 Health Benefits of Yoga,” Yoga Journal, August 28, 2007, https://www.yogajournal.com/lifestyle/count-yoga-38-ways-yoga-keeps-fit.

Neha Gothe et al., “The Acute Effects of Yoga on Executive Function,” Journal of Physical Activity & Health, (May 2013): 488-495, http://www.academia.edu/3145421/The_Acute_Effects_of_Yoga_on_Executive_Function.

“What is Meditation and Mindfulness,?”, Headspace, accessed on August 11, 2017, https://help.headspace.com/hc/en-us/articles/218913037-What-is-meditation-and-mindfulness.

 

BIBLIOGRAPHY

ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals (Third Edition). San Diego: American Council on Exercise, 2003.

Ariely, Dan. Predictably Irrational: The Hidden Forces That Shape Our Decisions. New York: Harper Perennial, 2008.

Baumeister, Roy F. & John Tierney. Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Books, 2011.

Berardi, John and Ryan Andrews. The Essentials of Sport and Exercise Nutrition: Certification Manual (Second Edition). Precision Nutrition, Inc., 2016.

Bilas, Jay. Toughness: Developing True Strength On and Off the Court. New York: New American Library, 2014.

Buettner, Dan. The Blue Zones Solution: Eating and Living Like the World’s Healthiest People. Washington, D.C.: National Geographic, 2015.

Burchard, Brendon. High Performance Habits: How Extraordinary People Become That Way. Carlsbad: Hay House, Inc., 2017.

Burchard, Brendon. The Charge: Activating the 10 Human Drives That Make You Feel Alive. New York: Free Press, 2012.

Canfield, Jack. The Success Principles: How to Get from Where You Are to Where You Want to Be. New York: Collins, 2005.

Covey, Stephen R. The 7 Habits of Highly Effective People: Restoring the Character Ethic. New York: Simon & Schuster, 1989.

Csikszentmihalyi, Mihaly. Flow: The Psychology of Optimal Experience. New York: Harper Perennial, 1990.

Dean, Jeremy. Making Habits, Breaking Habits: Why We Do Things, Why We Don’t, and How to Make any Change Stick. Boston: Da Capo Press, 2013.

Deci, Edward L. with Richard Flaste. Why We Do What We Do: Understanding Self-Motivation. New York: Penguin Books, 1995.

Duckworth, Angela. Grit: The Power of Passion and Perseverance. New York: Scribner, 2016.

Dweck, Carol S. Mindset: The New Psychology of Success. New York: Ballantine Books, 2006.

Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. New York: Random House Trade Paperbacks, 2014.

Fried, Jason and David Heinemeier Hansson. Rework. New York: Crown Business, 2010.

Gaddour, BJ. Men’s Health Your Body is Your Barbell. New York: Rodale, 2014.

Gelles, David. Mindful Work: How Meditation Is Changing Business from the Inside Out. Boston: First Mariner Books, 2016.

Goldsmith, Marshall, with Mark Reiter. What Got You Here Won’t Get You There: How Successful People Become Even More Successful. New York: Hyperion, 2007.

Griessman, B. Eugene. Time Tactics of Very Successful People. New York: McGraw-Hill, Inc, 1994.

Groppel, Jack L. with Bob Andelman. The Corporate Athlete: How to Achieve Maximal Performance in Business and Life. New York: John Wiley & Sons, Inc., 2000.

Hardy, Darren. The Compound Effect: Jumpstart Your Income, Your Life, and Your Success. Dallas: Success Media, 2010.

Heath, Chip & Dan Heath. Decisive: How to Make Better Choices In Life and Work. New York: Crown Business, 2013.

Heath, Chip and Dan Heath. Switch: How to Change Things When Change Is Hard. New York: Broadway Books, 2010.

Huffington, Arianna. The Sleep Revolution: Transforming Your Life, One Night At A Time. New York: Harmony Books, 2016.

Huffington, Arianna. Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder. New York: Harmony Books, 2014.

Kohn, Alfie. Punished by Rewards: The Trouble with Gold Stars, Incentive Plans, A’s, Praise and Other Bribes. New York: Houghton Mifflin Company, 1993.

Leibman, Pete. I Got My Dream Job and So Can You: 7 Steps to Creating Your Ideal Career After College. New York: AMACOM, 2012.

Loehr, Jim and Tony Schwartz. The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal. New York: Free Press Paperbacks, 2003.

McGonigal, Kelly. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. New York: Avery, 2012.

Mischel, Walter. The Marshmallow Test: Understanding self-control and how to master it. London: Bantam Press, 2014.

Newport, Cal. Deep Work; Rules for Focused Success in a Distracted World. New York: Grand Central Publishing, 2016.

Pink, Daniel, H. Drive: The Surprising Truth About What Motivates Us. New York: Riverhead Books, 2012.

Ratey, John J. with Eric Hagerman, Spark: The Revolutionary New Science of Exercise and the Brain. New York: Little, Brown & Company, 2008.

Reinhard, Tonia. Superfoods: The Healthiest Foods on the Planet. Buffalo, Firefly Books, 2010.

Rubin, Gretchen. Better Than Before: Mastering the Habits of Our Everyday Lives. New York: Crown Publishers, 2015.

Schuler, Lou and Alwyn Cosgrove. The New Rules of Lifting Supercharged: Ten All-New Programs for Men and Women. New York: Avery, 2013.

Schwartz, Tony with Jean Gomes and Catherine McCarthy. Be Excellent at Anything: The Four Keys to Transforming the Way We Work and Live. New York: Free Press, 2010.

Seligman, Martin E.P. Learned Optimism: How to Change Your Mind and Your Life. New York: Vintage Books, 2006.

Senn, Larry. The Human Operating System: An Owner’s Manual. Huntington Beach: Senn Delaney Leadership Consulting, 2008.

Senn, Larry. The Mood Elevator: Take Charge of Your Feelings, Become a Better You. Oakland: Berrett-Koehler Publishers, Inc., 2017.

Senn, Larry and Jim Hart. Winning Teams Winning Cultures. Huntington Beach: Senn Delaney, 2006.

Stevenson, Shawn. Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success. New York: Rodale, 2016.

Thaler, Richard H. and Cass R. Sunstein. Nudge: Improving Decisions About Health, Wealth, and Happiness. New York: Penguin, 2009.

Tracy, Brian. Maximum Achievement: Strategies and Skills That Will Unlock Your Hidden Powers to Succeed. New York: Simon & Schuster, 1993.

Vanderkam, Laura. What The Most Successful People Do Before Breakfast. New York: Portfolio/Penguin, 2013.

Wansink, Brian. Mindless Eating: Why We Eat More Than We Think. New York: Bantam Books, 2007.

Wansink, Brian. Slim By Design: Mindless Eating Solutions for Everyday Life. New York: William Morrow, 2014.

Willink, Jocko and Leif Babin. Extreme Ownership: How U.S. Navy Seals Lead and Win. New York: St. Martin’s Press, 2015.

Wiseman, Richard. The Luck Factor: Changing Your Luck, Changing Your Life: The Four Essential Principles. New York: Miramax Books, 2003.

Workman, Jennifer. Stop Your Cravings: Satisfy Your Tastes Without Sacrificing Your Health. New York: The Free Press, 2002.