Five stages to build the ultimate back:

1. Build Motion Patterns, Motor Patterns, and develop appropriate corrective exercises:
   • Identify patterns of movement that cause issues
   • Build basic movement patterns through to complex activity specific patterns
   • Create basic balance challenges to more complex ones
2. Build Stability
   • Build stability while sparing the joints
   • Sufficient stability proportionate to the task
3. Build Endurance
   • Perform basic endurance training to build foundation for eventual strength
   • Transition to activity-specific endurance, paying attention to duration and intensity
4. Build Strength
   • Learn to create “strength” pulses
5. Develop Speed, power and agility

Two things that determine the quality of your life: luck – which you have no control over, and the quality of the decisions you make. This highlights why it’s particularly important to have a consistent process in place to help you make quality decisions.

• “It’s not about when to buy, how much to buy, or what to buy—just to keep buying. The idea seems simple because it is simple. Make it a habit to invest your money like you make it a habit to pay your rent or mortgage. Buy investments like you buy food—do it often.”

• ” The premise of this book is that doing well with money has a little to do with how smart you are and a lot to do with how you behave. And behavior is really hard to teach, even to smart people”

• Overthinking is when you feel stressed over your perception that you cannot control your own thoughts. Usually, our brain ability to think helps us problem-solve but the opposite happens when thinking goes into overdrive mode.
  

• When you first launch a product that depends on the Network Effect, you will have to get enough users to it quickly otherwise the product will die.

Four quadrants to a happy life:

• Having enough money
• Having very strong relationships
• Having physical and mental wellness
• Having a strong sense of purpose

Think of success like a table made of the 4 quadrants above. All of these quadrants – legs, need to be present in order for the table to be stable. If one of them has an issue, the table collapses.

• Do not focus on the stock price. Instead, focus on earnings. The fluctuation in stock price is just a distraction.

“People use rewards expecting to gain the benefit of increasing another person’s motivation and behavior, but in so doing, they often incur the unintentional and hidden cost of undermining that person’s intrinsic motivation toward the activity.”