Avoid the Sun Beatdown

When we moved into our house, I noticed that in the late afternoon, it would get too cold in the summer and really chilly in the winter.  It was as if the AC was on overdrive in the first case, and the heater was failing in the second case.

I realized that the thermostat to our central cooling and heating was on a wall in the dining room.  It faced the windows, which had a northwesterly exposure.  As the sun arced across the sky, the thermostat faced more sunshine, and with the shades fully up on those windows, the sun beat on it directly.

Our cooling and heating system is 18 years old, as that was when we moved in.  It's not exactly a smart system, but it's been something like a dutiful servant for us and kept us comfortable in our house.  So with that thermostat being the only sensor for temperature in the house, I had to find a solution.

Our end in mind was to solve the problem I mentioned at the outset.  The Core Algorithm posits that to solve any problem in the best, most optimal way, we need to have sufficient enough grasp of that problem.  That meant looking into it, recognizing what we had, and knowing how the system worked.

The afternoon sun is shining very brightly, but my Samsung Galaxy Note adjusted the exposure

I found a simple enough solution, that is, by walking backward to map the pathway: I had to prevent the sun from beating directly on the thermostat in the afternoon, and to do so it was enough to close the shades halfway down on those northwestern windows. In fact, these days we all live busy lives, so it made better sense to us just to keep the shades closed altogether, especially during the workweek.

We have a programmer on our thermostat, so it adjusts the setting to maintain our comfort and also to conserve energy, depending on time of day. For example, we can it keep fairly cool at night during the winter, as we're all in bed.

For a while, I tweaked the program, so that it would account for that northwesterly exposure. Specifically at 3 PM in the summer, I'd shift the setting from 74° to 76°. On hot summer days, our dining room gets hot, even with the shades fully closed.  By shifting it up, I made sure the AC didn't kick on needlessly, and chill the rest of the house too much.  Conversely, in the winter, the normal setting is 68°, and I'd raise the thermostat to 70°, so the heater would switch on and keep the temperature up where it needs to be in the rest of the house.

In time, though, I realized I didn't need to tweak the program that specifically. As long as the shades were at least halfway down in the afternoon, our system work perfectly fine and we kept our comfort while conserving energy.

Let the Sunshine in

The back of our house has a southeasterly exposure.  So on a bright morning, sunshine floods in through windows in our family room, the kitchen, our master bathroom, and our daughter's bedroom.  To help with energy conservation in the winter, we open the shades and curtains on all of those windows.  I remind my wife that sunshine is free heat and this is one way we save costs on our heating bill. 

So courtesy of the wonderful Fifth Dimension, let the sunshine in!

Of course, in the summer, it's the opposite.  We keep the shades closed for the morning on those windows, in order to keep the sunshine out and thus keep the house cool.  This way, we save on AC costs.  We have a sizable backyard with clusters of trees and a pond adjoining our property.  So once in a while we simply want to enjoy the view outside the family room in the morning, and throw open the shades.

Late winter view of our backyard, from our family room

The Core Algorithm accounts for all of what's important to us, such as comfort, conservation, and enjoyment, and helps us find a balance among all of it vis-a-vis our end in mind.

Stop Frosty from Coming

In the winter, we often found our windows covered with frost, come morning time.  If it's super cold, the frost is thicker and covers more surface.  It's a nuisance, because as the sun rises, that frost melts, and we find pools of water on the window pane and sometimes dripping down to the carpet.

Why does this happen, and how does it happen?  You see, we close the shades for the night, and that traps warm, moist air between the shades and the cold glass surface of the windows.  Low winter temperatures, especially at night, first condenses that air, then freezes the condensation (i.e., water). 

Of course we could leave the shades up during the night, and that would solving this annoying chemical phenomenon.  But we want to have privacy in the evening, for instance, while we're having dinner and watching TV.  Also, we want to be energy conservative, so the shades serve as a barrier to keep the cold temperatures out. 

My end in mind à la The Core Algorithm was to come up with a solution that balanced energy conservation and nuisance avoidance.  (By the way, my wife would go around to each window, place towels on the pane, and later wipe everything off.  To me, that was annoying.)

Walking backward to map the pathway, I reasoned that if the so-called culprit of the frost was condensation, then I had to find a way to stop that from happening. Of course the heat from our house furnace would keep the warm, moist air as gas, and thus prevent the change to liquid or solid.

Once I knew what we had to do to serve our end, the third and final step was simply to do it, that is, walk the pathway.  Instead of leaving the shades up, I rolled them down and kept a one-inch gap above the window pane.  It took a few tries to find the minimum gap to completely prevent frost on the windows.  Also, by keeping the gap to a minimum meant, we used just a little bit of energy (heat) to serve our end.

This last step was an empirical process of adjusting the gap, so we could avoid the frost and conserve energy in the most optimal balance. 

One last thing, winter air inside our house could get so dry that our skin flakes, itches, and sometimes cracks.  So we had a central humidifier installed, and the air was noticeably more comfortable for us.  But I realized that I had it set too high: I released too much moisture in the air, and that contributed to the condensation problem.  By dialing it down, I helped to avoid the frost and conserve energy with an even better balance. 

truthorange on Eradicating Teen Smoking

This is a very inspiring, informative, and resonating campaign targeted at teens.  So what is The Core Algorithm here?

1. From 23% teenage smoking in 2000 to 9% today, now the aim is to finish it and hit 0%.
2. This video captures the music and visuals that teens respond to:  It's catchy and fast-paced, and it brings teens of different cultural backgrounds together.  
3. It's a colorful, empathic call to action.  

Note, after the end is mind (Step 1) is clarified, how the following messages and images proceed to inform, alert and engage teens around a pathway to 0% smoking (Step 2) and to draw on very creative signage to finish it (Step 3):

Even the X is fit for a demographic group bred and raised on media and technology.  Teens know how to exit out of something, and that's to click on X.

It's brilliant, so kudos!

Mayo Clinic and Healthy Lifestyles

I stumbled on this promotional video for the Mayo Clinic on YouTube.  On many videos, YouTube airs such an ad beforehand but gives us the option of skipping it after five seconds.  Their thinking is that if we choose to watch it, which I did in this case, it's no longer an ad but content.  It truly is content for me, as it resonates with The Core Algorithm and in particular two that I'm working on:

Donald Hensrud, MD, a Medical Director at Mayo Clinic, lists three crucial ingredients for healthy living:

1. Nutrition
2. Fitness
3. Resiliency

The third is our ability to manage and respond to life's challenges.  In their research and practice, Hensrud & Co. have found that these three pillars can have an impact on health, that is, with conditions such as hypertension, diabetes, heart disease and cancer.  It's a no-brainer to see that keeping proper habits on these three things lead to healthier and longer lives.

But the rub is the challenge Hensrud acknowledges:  Getting people to make proper changes and adopt healthy practices.  He offers a key solution to such a challenge: that is, keep goals well within reach (rf. my motto think big, act small).

I know it's only a short video, but what Hensrud neglects to cover is something central to The Core Algorithm: the end in mind.  What is it that you want to accomplish or gain in your life, and how does it bear on health?     

Let's take my case, as an example.  I am generally fit, health and resilient, thank God.  But while I keep active in my day-to-day life, such as yard work (we have a big yard) and snow shoveling (we had a brutal winter), I realized what I was doing simply wasn't enough.  I hated having difficulty reaching down to put on socks and tying my shoelaces, for example.  So I've come up with a simple algorithm of taking the volume of food I eat a notch, so I can lose weight.  I make sure I eat fruit at least once a day, after days of sometimes not eating any fruit or vegetables, and I track this with discipline.  It's about losing weight, of course, but more specifically my end in mind is not to have such difficulty, not be so breathless, with my clothing. 

Moreover, in the last two months, I've made a habit of walking for an hour a day, four times a week.  It's a brisk walk, so it's aerobic.  Not only is it healthy for me physically, but also it's a wonderful opportunity to meditate, reflect, and think things through.  So it does wonders for my mental and emotional well-being.  My motivation, honestly, is to make sure I live as long as possible for my wife and daughter. 

Begin with the end in mind is of course Step 1 of The Core Algorithm.  Steps 2 is walk backwards to map the pathways, which is essentially to determine what will work best for me vis-a-vis my end.  Step 3 is walk the pathways, as now that I have my roadmap, I just have to do it.  In all, then, I have much more to improve on, as far as nutrition is concerned, but I am confident I can and in fact I am well under way.

Niall Harbison on `Get Sh*t Done!

The Core Algorithm is about getting things done, which matter the most to us.  So when I saw the thumbnail and title of the following Bloomberg clip, I wanted to watch it.  I admit to being skeptical about such lead-ins as A Guide to Getting Stuff Done Without Hating Your Life, because promoters and advertisers, editors and writers have resorted to headline porn to grab readers and viewers to their stuff.  That said, I did a bit of digging around on author Niall Harbison, and found myself intrigued with his personality, itinerary, history and book. 

The words that come to mind about Harbison isn't driven, so much as he is adaptable and peripatetic.  If I were to hazard a guess at his MBTI, it would be ENTP - extroverted, intuitive, thinking and spontaneous.  He acknowledged that he was driven, but boiled it back down to two ingredients for getting stuff done: (a) not being afraid of failure, and (b) taking more risks.  If you have a similar personality, and you're game, and you don't have the typical life commitments or encumbrances, such as marriage, career and family, then Harbison is truly a role model for you (rf. 11 factoids from Niall Harbison’s book Get Sh*t Done and How to get sh*t done). 

How to get sh*t done

How to get sh*t done

MBTI in and of itself tells us there is a wealth of personalities in the world, with variations on a theme after another, on such a combination of traits as ENTP.  For instance, many people with the same profile may have very different degrees of extroversion, intuition, thinking and spontaneity.  My point is that while we may all tease something very useful from Harbison, even if just a general inspiration from what he's done, what he advises is bound to fall short or altogether fail for, I imagine, scores of us. 

His algorithms, as I see it, are those two ingredients above.  From what I gather, that is the essence, then, of his book Get Sh*t Done!  On the face of it, it's hard to discern what his objectives or purpose is for living the kind of life he's led.  But in listening between the lines, I think it's this:  thinking outside the box, avoiding being pinned down, and making just enough money to keep doing what he wants to keep doing.  Again, if his algorithms resonate with you, and more importantly they work vis-a-vis your own objectives and purpose, then his stuff is for you.

The issue, in a nutshell, is that while he seems to have applied The Core Algorithm quite effectively for himself, he really isn't advising or teaching this very effectively to others.  Much as the latter may be his intent, it's about tactical advice and lessons, which again may or may not work for particular people.  He seems to be a sharp-as-a-tack fellow, with a restless soul and feet, and being kicked out of school twice reminds of me college dropouts like Bill Gates and Steve Jobs.

If you truly believe that you, too, are exceptional as these entrepreneurs and free as Harbison, then I congratulate and admire you and look forward to hearing the things you do.

Why not agree to a permanent truce?

It is impractical to keep up with world news.  Nevertheless, I dedicate an hour a week to current affairs on the Wall Street Journal and Bloomberg channels on YouTube.  Plus, I have Google News as my home page, when I launch my browser.  I also scan my timelines for various articles, images and videos as well to help me, even in small ways, get a grip on what's going on in the world.

On August 8th I posted the above video, and asked one question:

I'm no military expert, but if combatants can agree to a cease-fire, can't they agree to a permanent truce?

Organization for Prohibition of Chemical Weapons

A year ago the Organization for the Prohibition of Chemical Weapons won a prized award:

"The conventions and the work of the OPCW have defined the use of chemical weapons as a taboo under international law," the Norwegian Nobel Committee said in Oslo. "Recent events in Syria, where chemical weapons have again been put to use, have underlined the need to enhance the efforts to do away with such weapons."

Reference: Global chemical weapons watchdog wins 2013 Nobel Peace Prize.

The OPCW is tasked with implementing the 1997 Chemical Weapons Convention, the mandate of which is as follows:

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OPCW is staffed with dedicated, earnest and well-trained people, and there is no diminishing their efforts:

The OPCW's director-general, Ahmet Uzumcu (AKH'-meht ooh-ZOOM'-joo), said the award was a recognition of the group's work for global peace in the past 16 years.

"But (it's) also an acknowledgement of our staff's efforts, who are now deployed in Syria, who have been, in fact, making a very brave effort there to fulfill their mandate," he told the Norwegian public broadcaster NRK.

Abiding questions

How well does OPCW get at the root of why rogue leaders and predatory tyrants resort to chemical weapons? 

Destroying, preventing, promoting and protecting, as noted in the screen shot, are all crucial actions to take.  But these seem to be necessary, but insufficient, provisions for eliminating chemical weapons altogether.  As long as humankind has the ingenuity, the resources, and the motives for such, I am not so sure that what OPCW is anywhere near enough.  We can laud its tactical efforts, that is, the sweat equity of its staffers, but I wonder how strategic and insightful it is of The Human Algorithm. 

Does such a focus on chemical weapons tacitly sanction the use of so-called conventional weapons of war?

There are organizations that are focused on other specific weapons, such as nuclear:  United Nations Office for Disarmament Affairs.  But I think we walk the dangerous line of saying that high technology missiles, automatic weapons, and other sophisticated methods of killing are somehow fine.  The US Manhattan Project produced atomic bombs that, like the Nazi Holocaust, reinforced the fact that we members of humankind have the know-how, the willingness, and the motivation to do away with ourselves. 

How do we ever stop ourselves from committing such atrocities against one another, from smaller, everyday scale, to wider regional, even global fighting?  

This is at the heart of what I'm working on.  Sigmund Freud posited aggression as natural (i.e., biological) impulse in people.  In a way, we are made to fight and kill.  It may sound like a silly analogy, but I argue that the very process of slaughtering animals for our meals and the very biting and chewing of food at mealtime are all acts of aggression.  Clearly, then, not all of it ought to be eliminated.  In other words, we ought not turn ourselves into docile beings for the sake of eliminating conflict.  Undoubtedly we cannot, even if we wanted to.

I don't have complete answers or solutions at this time, but I believe that it is important to ask questions earnestly, to challenge constructively, and to converse openly.  I also believe that as much as we laud the notion of teaching others how to fish, there are segments of people in need and we must give them fish.  I see the work of OPCW in the latter vein.  Finally, I believe that we cannot arrive at the right answers or solutions, unless we truly grasp and appreciate our essential nature.  We cannot be other than who or what we are, and to Stephen Covey's exhortation:  Seek first to understand, then to be understood.

Model of Cultural Imperatives

Resolving conflict is one of the worldwide social problems I have my mind on, under the umbrella of Algorithms for Philanthropy.  This is not a new thing for me.  More than a decade ago, I came up with a set of ideas and suggestions for dealing with conflict and ultimately eradicating it, which I called Model of Cultural Imperatives.

My focus was not necessarily on differences between people, say, in the workplace, but conflict within a country and between countries.  One glance at the news, and we cannot help but face aggression and violence:  Ukraine, Syria, Iraq and Palestine.  These are just hotbeds in Europe and Middle East that dominate the news, but scores of others cause fear, destruction and death.

The broad causes are also not that much of secret:  religious differences, government tyranny, economic disparity.  Something fuels conflict, and perhaps like a nuclear chain reaction it begets more and more conflict, as tempers flare, fighting escalates, and battles spread like an untrammeled contagion.

Model of Cultural Imperatives is an attempt to get to the root of conflict, and pluck it out like so much rank weed, and to do so better than we have to date.  The essence of The Core Algorithm is to grasp a situation sufficiently enough, in order to resolve it effectively.  Kudos to the academicians who have lent theory, research and findings to the whole bailiwick of conflict.  Bless the officials and humanitarians who have put their feet in those hotbeds to stop and control conflict. 

The cultural imperatives are group needs that must be acknowledged, appreciated and understood, then satisfied in one form or another:

Sameness

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In my first year of graduate school, I remember interviewing a fellow student for a course project.  She was Jewish, and she eschewed the belief that just because two people were also Jewish, they had an immediate friendship.  She questioned, in the other words, the imperative of sameness.  True, we as a society must work at tolerating, accepting, and relating with those from different cultural groups.  But I argue that before this can happen, there has to be a common ground among them: which may be religious, ethnic, gender or interest.

Identity

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As a corollary to the first, the imperative of identity means that whether we like it or not, in-group vs out-group is a real human phenomenon.  Psychologically identity is a set of parameters, including physical ones, that define who we are as persons.  Groups have a related set of boundaries, characteristics and values, which define who their members are.  At the same time, groups also delineate those who don't belong.  In other words, inclusion criteria are de facto exclusion criteria, too. 

Safety

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It may be physical, emotional and interpersonal, but safety is another cultural imperative.  Life preservation is fundamental to people and groups.  We may be quick to label someone as defensive or resistant, when he or she doesn't quite follow along.  Worse, we may judge groups as combative, and even dismiss them as ignorant or uncouth, when they fight against us in one form or another.  But the very fact that we are an out-group to them positions us, rightly or wrongly, as threats to their well-being.  Sure, we can fight in response, and thereby escalate the conflict, and ultimately push for a win-lose outcome.

Simplicity

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I spoke to a fellow alumni a couple of years ago, and we were on the subject of Asian-American minorities.  I argued that our broad characterizations of what this ethnic group was about had to do with our limit cognitive capacity.  Humankind may indeed be an intelligent specie on earth, but on average our ability to truly grasp things, connect the dots, and see the bigger picture is modest at best and suspect at worst.  It was more economical mentally to see Asian-Americans, rightly or wrongly, as demure, unassertive, and polite.  The alternative, as some people may see it, isn't so practical:  that is, to get to know them person-by-person.  Simplicity is a practical need and measure for us.  But isn't this the stuff of prejudice and discrimination? 

Remembering with Purpose

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In our house, we pass through the laundry room to get into the garage, and my wife often left me things to take with me, such as documents or packages, right on top of the washing machine or the dryer.  Except that, as logical as it was for her to put these things there, they didn't work for me, at least not initially.  I do a mental check of what I need to bring, and what I need to bring I put on my desk in my study upstairs.  So long before I reach the laundry room, I already have things on hand.  It wasn't difficult of course to shift my mindset, according to what worked best for my wife.  Putting things on the washing machine or dryer helped her make sure not to forget what she had to bring with her.  But it is important to consider what works best for you or a family member.

One time, I must've been going through a stressful stretch, and I seemed to forget to bring my wallet regularly.  It is illegal to drive without your license, so going off in the car without my wallet was a concern.  I am mindful enough that when I am under stress, or when I must absorb myself in work, I avoid little things that can be a minor disaster.  In general, for example, I avoid having drinks while I'm at my laptop, most especially when I oblivious to things outside of what I'm working on.  Alternatively I put a drink at arm's length, so I don't accidentally knock it over.  Two years ago I dropped a hot entree at my father's house, when I was in the midst of a long day of taking care of my ailing mother.  So when I have to transfer a steaming dish from the microwave to the table, I am deliberate about using pot holders and two hands.

What was one thing I would never forget, when leaving the house, I asked myself.  My keys.  It worked perfectly, in that stressful, forgetful stretch, to put the keys right on top of my wallet.  We have hooks for keys right by the door, heading into the garage, so it's convenient and we don't misplace car keys.  But what I discovered long ago has been a convenient mechanism for remembering things: I'd put my keys on envelopes and bags at home, or wherever, and my sisters would do the same thing: that is, put leftovers and other items they want us to take home, right by my keys and wallet.

The Core Algorithm is simple in that we do only what works vis-a-vis whatever it is we want or need to do.  It requires us to be purposeful and mindful, in order to make it work.

Dieting with Purpose

On April 30th 2011, Rabab Khan, an editor with Gulf News in Dubai, e-mailed me:

I am currently working on a story for the Cut the Fat campaign and was hoping you could help me. We are focusing on children and teenagers and trying to understand the impact of what they eat and do in the long run. Having a PhD in Clinical psychology, your expert opinion would help us understand the details behind child behaviour. Could you kindly provide responses to the following questions? I will use these responses in my story.

What you eat as a child/teenager, how does it affect the life long fitness?
Do parents need to focus on children’s behaviour and activities? Why?
What advise would you give to parents?

To which I replied:

Children and teenagers are active sorts, from games and sports, to performing activities like drama and music, etc. So, in general, as far as fitness goes, I encourage parents to help their children on those particular things that naturally keep them interested and therefore active.

Yes, of course, eating habits, learned in childhood, have implications for life long fitness. There are already plenty of good advice on healthy eating in newspapers and on YouTube. But how we eat and what we eat are very much a part of our culture and family life. I hardly see this point addressed in dietary advice. So what healthy eating means for an Arab, an Asian or an European family can be radically different. More specifically, their diet has to suit their palate, and diet experts must account for this cultural aspect or else they risk their clients not following their advice.

For example, one good Arab friend of mine suggested I eat dates regularly during the course of the day, as part of trying to lose weight. I like the sweet taste of dates, and I know they're very healthy. But as a Filipino-American, I found that dates just don't suit my palate and aren't part of my overall culture. So I was not inclined to follow his suggestion.

In sum, then, eating and fitness are founded on a wonderful complex of family, personal and cultural factors. Parents may want more education or advice on this, as the guidance they provide their children and the values they impart around this will have a life long impact on their children.

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Much of what I hear about healthy diets sound very good.  There is no arguing the benefits of fruit and vegetables, for example, over fatty fast food fare.  There is no questioning the merits of modest servings, over heaping platefuls at the all-you-eat luncheons.  But for better or for worse, I was raised on meat and rice, as a Filipino boy, and that is what I love most.  My palate and appetite simply are not geared for yogurt and cottage cheese, salads and fruits.  So give me the best of your scientifically-evidenced, doctor-recommended dietary advice, and it's meaningless to me - and perhaps for scores of others as well - if you don't take into account who I am, where I'm from, and what I like.

The Core Algorithm is simple enough in its 3-step process vis-a-vis dieting:

1. Clarify what you're aiming to do.
2. Map out what you need to do.
3. Do what you need to do.  

The personal, human element is a crucial part of dieting effectively, such as culture and palate.  The lady in the image above says a whole lot with her expression.  Some dietitians may present it just like that:  An either-or proposition between a healthy and an unhealthy plate.  In fact there are a host of options that may suit her better.  If she genuinely loves hamburgers, perhaps she can substitute them with a vegetable burger or chicken breast, instead.  Of she may decide it's workable to weave a couple of juicy hamburgers during the week, in an otherwise healthy fare.  Maybe there are particular fruits and vegetables she loves the most, which can be the mainstay of her diet.  For me, it's bananas and asparagus.  Perhaps there are alternative foods she can enjoy exploring, such as from different countries or cultures, other than hamburgers and salads.

Again, adopt a diet that works best for you and serves your purpose.  This means casting your eyes open and exploring options at your disposal.

Exercising with Purpose

High-Intensity Interval Training, by Neila Rey 

The Micro HIIT 7-day program is ideal for a busy week when fitting exercise in is a challenge. You can still stay active and get fitter, improve your cardiovascular system and your core with these seven easy-to-follow microworkouts. It is perfect for home training and it is hotel and travel friendly. 

It adds 150 extra minutes of training to your week without compromising your schedule.

I exercise daily, and draw on different types of exercises: from T'ai Chi and meditation, to aerobic, stretching and resistance.  I don't have a gym membership, but I do a complete routine that works perfectly for me and costs nothing (e.g., doing push ups, talking brisk walks).  So when I stumbled on Neila Rey's program on Google+, I was curious: not just from an exercise standpoint, but also in relation to The Core Algorithm.

I love her Introduction:

On my stream I share fitness and personal development related content but I also post fun stuff because I believe that laughing daily is just as important as keeping physically and mentally fit.
I do a lot of circuit and bodyweight training, running, boxing and martial arts. I believe in being versatile that way as much as being open to new experiences and new information.

I draw and design workouts and motivational posters and put together easy-to-follow no-equipment training programs. I do my best to make fitness as fun and as accessible as possible, provide solutions for maintaining health and well-being that are reasonable, easy to understand and to follow, and don’t cost you anything.

In person I am somewhat goofy and awkward, like Scrat from Ice Age. I love all things tech, video games, superheroes and science fiction in every shape and form. If it’s got magic and sword wielding, space or time travel, alternate or virtual reality... or Batman in it - I am sold! 

All of my posters and articles can be found at NeilaRey.com, my project’s official website I maintain and run. You can find all of my work - all of my workouts, fitness challenges, recipes, training programs and tips there. It’s a free, ad-free and product placement free health and fitness resource.

Rey does have quite a lot to offer on her website, and I really appreciate that.  The main thing, first of all, is to crystallize in your mind what you're trying to accomplish with your exercise:  Do you have a fitness goal, a weight target, or a health reason for exercising?  It may not be so clear at first, in fact it may take some time and effort before you've crystallized it.  But of course begin with the end in mind.

Second, walk backwards from where you want to be and map the pathway to where you are now.  The main thing about this step is to do only those things that truly work for you and allow you to accomplish your aims.  I often wonder how many times people secure an expensive club membership or dish out a lot for home gym equipment, and end up not using any of it:  It's too inconvenient, it's too far, or it's too boring.  For me, simple, convenient, no-cost works quite effectively.  I can weave an exercise session by walking to a meeting in downtown Chicago, for instance, instead of taking a taxi.  But you may prefer the focus, equipment, trainers and environment of a health club.  If so, and you have the budget, then go for it.  But this second step prompts you to assess honestly what you need vis-a-vis your end in mind.

Finally, it's all about Nike and just do it.  Now that you have mapped that pathway, walk it.  This is the nuts-and-bolts of getting something done.  This is where the rubber meets the road of accomplishing something.  This is the meat to the bone of anything else beforehand.  Analogies abound, yes.  But the guiding principle is doing what you need to do to reach your aims.

The following is a working - AME - guide:

• Ability.  What are you able to do, and what aren't you able to do, right now?  If Rey's HIIT program is too strenuous for you, then dial it down as far as you need to make it work for you, for example, maybe three rounds once a day.  You can build it up, as you get stronger or build your ability.  Of course if it's too easy, then you can readily raise the intensity by doing more rounds or reducing the rest period.
• Motivation.  This is what's in your heart, and it ties into your purpose or aims.  If it's something that is truly and honestly important to you, you will feel motivated.  There are of course a myriad of things that are important to our lives, so it's also a matter of choosing what makes the most sense for you to actually pursue.  Mine was the aggravation of being a bit heavy and stiff, that putting on winter clothing was quite a chore.  I needed to revise my exercise routine and raise the intensity.  
• Energy.  You have the ability, you have the heart, but how able is your body to make exercise happen?  I find that some people and their trainers have a major tendency to overdo exercise, especially at the start.  It may be ego-driven.  They may be so ambitious about reaching their aims that they lose track of where they really are now and what actually works for them.  Contrary to many motivational posts we see, we simply do not have an infinite reservoir of energy.  We must work with what we have, and be sure to rest, recover and replenish that energy.  

The reason this three-step process is an algorithm is because it doesn't prescribe what you ought to do with your exercise vis-a-vis aims.  It's actually a meta-method for deciding what methods will actually work best for you.  So keep this in mind as you scope Rey's program and her offerings.  She has chock-full on her website and on Google+, so you have a lot of options at your disposal.  Go for it mindfully and enthusiastically.

"Everything you can imagine is real"

Theory of Algorithms is about looking at things different, and The Core Algorithm is about doing things differently.

Keep your mind creative, even if you're sitting in a boring meeting

So keeping a creative eye and taking a creative approach is key to a host of aims: achieving goals, solving problems, and rising up to challenges.

Imagine it as vividly as you can, if you want to make something happen

My conceptual framework is also about taking reality as it is, and this includes human reality.  Certainly when we imagine things, the very act of imagining is a real thing.  As an artist, or creator of any kind, you can realize whatever it is you imagine.

Create what you need to create

The Core Algorithm is about making the future, not predicting the future.  If we have a goal in mind, an objective to meet, or a vision to realize, we can take active steps to make any of that happen.