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About Science and Research In The Field of Fitness

Interesting read by Helen Kollias via Dr. John Berardi’s web site.

It is mostly about the relationship between eating breakfast and changing levels of body fat. But it is so much more!

The thrust of the article is that researchers have a conflict of interest and will observe what they want to observe, report what they want to report, leave-out what they want to leave-out and put forward conclusions that reflect their bias. Regarding eating breakfast and reducing body fat levels - the findings have more to do with overall behavior and very little to do with breakfast alone; if someone begins to eat a good quality breakfast, they tend to change other behaviors so they become more inline with how they start their day.

A few weeks ago they posted an article about nutrient timing and how workout shakes make no direct long term difference to the results people get. Supplements can, however, play a role in changing behavior (in much the same way starting to eat a good quality breakfast can/does). Anyone who makes a claim that a supplement will do anything more than good quality food can is either deliberately lying, blinded by a conflict of interest or clueless. The role of supplements is to supplement a good diet so their use in some instances is helpful but never a substitute to one.

If you are, however, looking for a shortcut to better health and willfully accept someones recommendation that buying supplements from them will provide you with this shortcut be aware of two things:first, you are making them money, which is their role in the interaction and two, in the long run the shortcut is actually to eat moderate amounts of good quality food, mostly vegetables, get moderate amounts of safe exercise, keep life in perspective and get sufficient amounts of rest / recovery.

While the truth isn’t sexy, it is the truth REGARDLESS of how biased the loudest point of view may be.

Fitness Assessments At Gyms - They’ll Find Faults

When someone approaches me inquiring about training, I skip the whole fitness assessment and will instead focus on their goals, their behaviors, their thoughts and their definitions of success, failure, and health. I do this because fitness assessments, as performed outside of a medical setting, are pointless, useless and geared towards selling what the trainer has to sell. EVERYONE can fail some aspect of a fitness assessment therefore everyone needs to buy training.

Bull crap!

Most people do NOT need training. While almost everyone will benefit from working with a personal trainer, people can and have been creating amazing results while training on their own for as long as people have been training. If you workout in an intense and pain-free way 4 times a week and eat sensible amounts of good quality food you’ll become fit and any imbalances that you have will correct themselves. Evolution ensures this.

Working with clients is about helping them achieve what THEY want regardless of what I think. Just because a girl is an amazing squatter, can move extremely quickly and would be an outstanding Olympic lifter doesn’t mean that her goal of having a flat stomach and becoming a better road cyclist gets ignored. The opposite is almost true - whatever potential she has in an undesired goal will only be leveraged to help her achieve her stated goal. The world is full of people who do amazing things in areas where they have no particular innate talent.

Very often a fitness assessment will be set-up to measure athletic indicators that are then used as reasons to justify huge training investments. Failing a Klatt test is meaningless if your goal is to look good naked because your glutes, VMO and adductor muscles will be trained during the course of your body composition training. The fact is, most people will never need to perform at the highest physical level and will enjoy an amazing life simply by moving more. It won’t matter that they are quad dominant, slightly internally rotated, or whatever the test reveals.

There is another reason why fitness test performed by fitness professionals are not appropriate and that is because they are used to make a diagnosis; which most fitness professionals are NOT qualified to do. It sure does feel great to have someone look at you and say “wow, you know what’s going on with my body just by looking at the way I move” but that’s ego stroking or salesmanship. The trainer may be correct but they are not in a position to say what is going on. They are in a position only to create and administer programs. When they make a diagnosis and set out to fix it they are failing their clients in a very fundamental, and arguably, an unethical way.

That is why, if someone is going to work with me, we’ll just train the entire body including all of the smaller muscles. The methods and principles that are used will depend upon their goals, but that is it. The client isn’t broken so we don’t need to fix anything, they just need to consistently move their bodies more and reap the benefits associated with improving their health.

It’s About Changing State

In talking to more than a 1000 people over the last 10 years a few facts about nutrition have become clear.

First off, the education system is doing a good job at teaching people what they should be eating. I’ll fill-in some blanks about how the remarkably adaptive way the body operates, but I’ve yet to talk to someone who doesn’t know that eating more vegetables, less sugar, fewer processed products and drinking more water and less pop is a more effective way to eat. People know what they should be eating in order to improve their health and functioning so they suffer from obesity and reduced vitality for reasons other than education.

Next, many people comment that it is hard to eat correctly. On one level this is true, given that living things benefit from eating unprocessed food that rots quickly. Shopping twice a week is a necessity if you are going to eat real food because you will not have the “luxury” of buying food that doesn’t spoil because it is loaded with preservatives. And you need to prepare that food which is going to take time - peeling vegetables, cutting meat and removing bones or fat/skin and then cooking the meal requires time. But this only seems like it takes more time when compared with opening a box and heating something in a microwave or ordering a meal and waiting for it to arrive.

The other comment I hear consistently after an optimal nutrition conversation is that eating for health and vitality is boring. My thoughts about this one is that this is the biggest reason why people do not live optimal lives with an abundance of energy, clarity of thought and emotional contentment. Good quality food doesn’t provide the instant state-changing experience that the high sugar, high fat, high chemical food-like stuff delivers. Good quality food doesn’t do very much to your immediate state; it really shouldn’t because there isn’t anything in it that will have a quick impact on the brain or body. Real food impacts the body slowly, over time and in many ways by doing nothing at all.

People like or become addicted to food-like stuff because it has a very quick impact on the brain - it changes their state almost immediately and in a predictable way. Feeling sad? Eat some sugar, get a release of dopamine and feel better. Feeling some pain somewhere? Eat some ice cream and get a release of opioids to numb the pain. Eat fat and sugar together and feel good immediately. The happy / feel-good  chemicals will be released and you will get a little high from it.

You don’t get this state change from eating salad, beef, chicken or fish. Eating these things may not even make you feel full. They have been shown to be better for you, but their immediate impact is low and almost perceivable, and given the distance from the consequences of a poor diet the instant reward is what many choose.

But as time passes, and the consequences begin to take hold on a person - addiction, obesity, disease, loss of energy, loss of circulation, impaired thinking, etc…. the state change is all that remains in terms of any conceivable positives. But then it’s too late to do very much about it. A 40 year sugar habit is tough to break. Dropping 100 lbs is close to impossible and only successfully undertaken by the most remarkable of individuals. Once cancer takes hold, the body has a very tough time fighting it without medical intervention. Clogged blood vessels don’t suddenly clear-up simply because the person stops eating crappy food. Make no mistake about it, the consequences arrive and they usually stay forever.

Real food does very little to our immediate state and it does very little to our bodies; which is what one should look for in their food because the body has a remarkable way of repairing itself.

Why I Encourage Optimized Nutrition

I am a dogmatic advocate for people eating more vegetable, more protein, less sugar, more fish oil and never being stuffed. Speaking from personal experience, client experience and a lot of research, my stories are animated, passionate and authentic:

“Sugar is an addictive poison that ruins human health”

“Eat things that look like food or that you can identify in the produce section or at a butcher shop”

“Consider the impact of corporate profit when making a decision of what you should buy and eat.”

“The food we eat is the primary thing on earth that eventually becomes our bodies. Choose wisely or risk turning your body into a low quality piece of shit.”

“When someone eats more than that occasional crappy meal, they are making the statement that they don’t care that much about their future selves or about the people who look up to them.”

These are truths that people despise considering.

I get it, ice cream and pie taste great, eating chips can be very satisfying for many people, beer does make any sporting event more exciting to watch and wine can help you to be the life of the party, but these things have been proven to be less than optimal for human health; too much of them will hurt you, ruining your life and eventually being the cause of your death.

This knowledge is not new, nor is our addiction to these things. Consuming low quality, low nutrient, high energy food-like products is quickly becoming a key reason for ill health and lost potential. The science supports this, the subjective reports of those who make eating for optimal health a priority support this, my own experience supports this.

When someone goes from eating like crap - an average north American diet - to eating appropriate amounts of real food, they all report improved energy, clearer thinking, reduced body fat, boosted performance at work, the bedroom, where-ever, improved circulation, a stabilization of improved and energy, increased ease of life, reduction in stress and a dramatic boost in vitality. Their life improves in almost every measurable way.

I want an optimized nutritional life for everyone for a few reason:

  1. Having more people who are highly productive will increase tax revenue which hypothetically will reduce the amount of tax everyone has to pay.
  2. Healthier people tend to be happier people, so the collective mood of our culture will improve if people optimize their nutrition.
  3. Given the energy sapping and negative impacts on cognitive function created by crappy food, more of humanities creative, intellectual, and industrial potential will be actualized when people eat appropriately.
  4. I want to be part of the positive change in peoples lives because that is a big part of my purpose.
  5. Watching people destroy their futures can be tough and I find it hard to hold those who eat poorly in the same regard as those who eat for health.
  6. Children learn from watching their parents, so the more parents who eat good quality whole food, the greater the number of young people who will learn to eat good quality whole food.

The evidence is overwhelming, improve you nutrition, improve your life and improve the positive footprint you have on your world. Or keep low quality food-like stuff and suffer from low energy, disease and wasted potential. Now what are you going to choose?

Who Are You Feeding?

Having been in the fitness industry for well over a decade, I have heard the following conversation countless times with the same usual outcome:

“I want lower my body fat, and look and feel better.”

“Outstanding, we can help you with all of those things. When was the last time you looked and felt the way you want to look and feel?”

“Oh, it has been a long time, when I was much younger. When I could eat whatever I wanted and didn’t have to worry about weight.”

“Okay, so this is a new journey for you and you’re aware that you’ll need to do a bunch of new things to achieve new results?”

“Yeah, I’m fully committed to doing whatever it takes to reach my goal.”

“Fantastic, this is going to be a lot of hard work, but once you make real this desire to look and feel amazing you’ll be grateful for all of the effort you put into it.”

So far, so good, someone has a desire for something they have never achieved. Given that they have never achieved it, they connect with the experts to learn how to make it possible. For a few weeks they follow the nutrition advice, reduce their stress, train with a trainer 3-4 times per week and independently 1-3 times per week and their transformation has a fantastic beginning.

But this great start is often stopped dead in its tracks when the body and brain begin to make real the story the people tell about themselves. Suddenly and quickly, the person begins to act in a way that isn’t conducive to achieving their goal. Most often the breakdown will be about food - they start to eat food that they know isn’t going to move them towards their goal or they eat in a way that isn’t recommended and that doesn’t help get them them any closer. Other times they stop training with the intensity or frequency that is needed to keep momentum and progress going.

Unbeknownst to them, they are paying service to a version of themselves that didn’t believe that achieving the goal was possible. They are, in essence, feeding their old self and making sure it continue to exist as opposed to altering their actions to become the new possibility.

Call it self-sabotage, the expression of their belief of self-worth, whatever, the end result is the same, corrective thoughts, feeling and behaviors do not get traction and the individual remains the same – overweight, lacking vitality and living an uninspired physical life. It’s an avoidable shame and tends to be the outcome of an incomplete conversation during the initial conversation about training.

What is missing is the needed conversation to get answered the “how did you do it?” questions about your life and how you ended-up straying away from the life you wanted to live. These questions need to be asked because human beings pay service to their uncommunicated habits and because each individual is the expert in how they came to be how they are. They don’t need to get into the “why” questions because the answers to these questions do little to shed light on the new way of being that is needed to achieve results that have never been achieved.

What this does that is so important for transformation is help someone see their past as a series of behaviors so they are then able to see their progress as a series of different behaviors. Their present stops being the past and starts to become their future – it is only through different thoughts, feelings and actions that someone will be able to become transformed.

This needs to happen because human beings are complex and require more than a coat of new paint to become something physically, emotionally and spiritually different. Critical to transformation is the wisdom gained from understanding what was occurring to keep things the same because if these behaviors remain unknown they will repeated.

To do the job correctly a trainer / coach does not just to show people the way to make the lasting change but to also show them how they found their way to needing the change in the first place.

So, how do you feed the more energetic and goal achieving you? It’s very simple, you eat frequent servings for plants and small amounts of meat that haven’t been processed, flavored or “enriched”. You eat things that will rot quickly without refrigeration, things that have not been manipulated extensively to change their form or state. You eat chicken and not chicken nuggets, beef not hamburgers, fish not fish sticks. You eat green leafy vegetables and not just green powders or vitamin pills. You eat small amounts of fruit and not fruit bars. You drink water and not sugar water solutions. Basically, we foods that are high in nutrients and low in energy.

You make and take the time to buy good quality whole foods and prepare it with care, creating meals that don’t look that much different from the foods you bought. You remain open to the possibility for a new you and embrace the reality that this different version needs different things. Then you do these things over and over and over again until they become automatic and  part of your new identity.

Training Is Action, All Types Of Action

Often forgotten or repressed is the fact that body composition changes are the result of 1000’s of small actions over a sustained period of time. Oftentimes, people simply regard their time in the gym or exercising as their training and neglect the rest of the important steps.

Food consumption is training - eating 5-8 good quality meals per day can be a challenge, more of a challenge than an intense 45 minute workout. But eating frequently is critical in creating new eating behaviors, regulating blood sugar and optimizing metabolic functioning.

Food preparation is training - making 5-8 good quality meals per day can be a challenge. But since food supplies the building blocks needed to remake our bodies, preparing meals of a high quality is essentially MORE important than the workouts we do to break down the tissues that serve as the catalyst for adaptation.

Getting sufficient rest and recovery is training - being asleep before 11 pm has been shown to be extremely important in regulating anabolic hormones and the hours of rest between 11pm and 3am are some of the most critical times for recovery as they represent the best opportunity for falling into the deepest stages of sleep. The body does not recover when it is moving, so lying down and being still (as we are when we are asleep) is important for making the most out of the time spent training.

Reducing stress is training. Cortisol is released in response to stress. It is a catabolic hormone breaking down protein to create sugar to fuel fight or flight responses. ANY stress can cause the release of cortisol so it is important to reduce the stress response and limit the amount of stress that we experience.

Looking after your tissues is training. Rigorous exercise causes muscles to tighten-up, which can place increased stress / pulling on joints that can lead to pain. Maintaining flexibility requires dedicated time to stretch / foam roll.

The notion that 4 hours of physical exercise is sufficient to create a body transformation is not accurate. It is a great start, and they create a critical foundation from which to base all other self improvement actions, but they represent about 50% of the effort that is required.

What Neuroscience Says About Over Eating

Doctor Daniel Amen does a lot of research with the brain. Along one of the paths, tracking brain injuries with football players, he uncovered some very interesting things about the human brain:

As weight goes up, brainpower goes down. The size and function of the brain diminishes as BMI goes up….the larger people were, the smaller their frontal lobes were, and that’s a disaster because the frontal lobes run your life! Not only are we finding that overeating and overweight cause changes in the brain, but we’re seeing that brain patterns can influence how we respond to food.

It goes both ways. If you have low frontal-lobe activity, as is common with attention deficit disorder (ADD), for example, you’re much more likely to be obese. The frontal lobes are critical to making decisions such as food choices….

Consider the ramifications of this two way street. We’re born magnificent, capable of developing to our full potential and living a long illness free life. Our prefrontal cortex doesn’t develop until we’re in late childhood / early teenage years and grows throughout puberty - if we make it through most of childhood, there is a very good chance that we can have it all.

But along the way we get fat. It could be that our folks are too busy to cook healthy dinners, they didn’t know what to buy and cook, you were a picky SOB, whatever, you ended-up fat. As a result, your prefrontal cortex does not develop optimally and your brain in general is smaller than it would have been had you remained lean and optimal.

Moving through life, with a smaller brain, you suffer the consequences of having reduced executive functioning. Your working memory isn’t as good, your will power is compromised and your ability to anticipate the consequences and deal with the future just doesn’t hit on all cylinders.

Staying fat is easier because you don’t have the tools needed to think your way out of it, or at least, control your behavior out of it. You may never see a healthy weight again.

I don’t mean to scare you because you do have options here, but if you are over weight or have a tendency to over eat, you may need to consider enrolling an expert in helping you gain the skills needed to reverse the path of destruction you are on. Let them be your proxy until your brain repairs itself and can anticipate and plan for a better future.

What Your Doctor Won’t Be Doing About Your Possible Heart Disease

We are not doctors. Doctors have gone to school for many years and are well educated about many of the pathologies that can impact human beings. Most are very good at their job and although overworked sometimes they are well intentioned with their actions. The problem with doctors is that they are part of a reactive model when it comes to addressing disease; they’ll encourage you to do certain things, but by in large they are more useful when you become sick. Dealing with sick people is their scope of practice.

We, as coaches, take a preventative approach when it comes to disease. We look for visual and behavioral markers that trend towards disease or ill health and set out to engage and enroll others in the possibility of eliminating these behaviors to ensure a higher quality of life. We do not prescribe anything other than exercise and good quality nutrition plan.

Our approach to disease prevention in terms of heart disease is superior to that of a traditional methods because we address no fewer than 10 of the top 20 markers for heart disease:

  1. Endothelial dysfunction (hardening of blood vessels)
  2. Increased oxidative stress and/or lack of oxidative defenses
  3. Dyslipidemia (increase in lipid levels of the blood)
  4. Increased HS-CRP and inflammation
  5. Elevated homocysteine
  6. Hypertension
  7. Age
  8. Genetics
  9. Calcification seen on heart scans
  10. Hormonal deficiencies in men and women
  11. Diabetes mellitus, hyperglycemia and increased insulin levels
  12. Hypothyroidism
  13. Heavy-metal toxicity
  14. Lack of exercise
  15. Lack of sleep
  16. Low levels of vitamins K and D
  17. Left ventricular hypertrophy
  18. Microalbuminuria and/or kidney disease
  19. Obesity
  20. Smoking

Let’s compare the potential actions of your doctor to what we will do to help you avoid heart disease.

Doctors will give you advice, medication or a referral to a specialist. In general, they’ll tell you to stop smoking, eat better quality foods, exercise more and lower you stress. If you have high cholesterol, high blood pressure, or hormonal imbalances, they’ll likely give you medication for these. If you have become sick, they’ll get you to see a specialist who will look after the specifics and likely have a tough conversation with you about death and how your actions are going to end with you in an early grave. Most of what occurs is good and it can be helpful, but very little time will be spend on the uncovering the reasons why you choose actions that aren’t working for you and how you are going to tread into the unfamiliar and start new behaviors.

What we as coaches will give you is advice, coaching, and will refer you to a specialist if that is what is needed. We’ll help you to stop smoking, make better food choices, exercise more to help lower your stress. We won’t give you any medication to lower your cholesterol, high blood pressure or correct hormonal imbalances. And we will have the tough conversation with you about your behavior and how the whole journey ends. All of this is good because you can do everything we recommend without having to involve a doctor, pharmacist and a slew of chemical engineers and researchers. We offer one thing that the doctors don’t, ongoing external accountability and you will see us 2-5 times a week and may have 100’s of interactions with us in a few months.

Something special happens when you enroll other people in your transformation journey, the chances of it being effective increase dramatically because you will actually perform the needed actions over and over and over again. Somehow appropriate eating of healthy food and the participation in planned and spontaneous exercise becomes normalized and when something becomes normal it becomes your habit.

What does this have to do with heart disease and what the doctor may not be telling you?

Well, exercise improves the quality of the blood vessels, it improves insulin sensitivity which can lower lipid levels in the blood. It can help to lower cholesterol, reduce high blood pressure, lower stress, improve sleep and it can make the continuation of smoking challenging.

Improving your nutritional habit will reduce oxidative stress and improve your ability to recover from all types of stress, it will stabilize insulin levels, decrease fatty acid levels in the blood (lower cholesterol), improve vitamin K and D levels, reduce the risk of kidney disease and promote thyroid functioning.

The doctor my tell you to eat better and exercise more, and take some pills. They won’t be there to help you ramp-up the exercise and manage the changes in eating because they have sick patients to see. And the pills they are prescribing treat the symptom of disease and not the underlying issue. In almost all cases, heart disease is a lifestyle disease so it is prevented by good quality food and appropriate exercise. The food and exercise do something the pills cannot, they change the internal environment profoundly such that disease creation becomes almost impossible.

Keep in mind that we are not doctors, we are nutrition and exercise coaches who are dedicated to helping our clients enjoy the full experience of a long life. Our solutions are hard work, fundamental shifts in eating behaviors and ongoing accountability to someone outside of yourself. If you are sick, go and see a doctor, if you want to avoid getting sick, come and see us.

Are You Coachable?

Successful people behave in successful ways. The role of any great coach is to help their clients modify their behavior. When we build upon the assumption that people are born perfect, removing the patterns or behaviors that don’t work is the fastest way to restore a clients life to a state of full potential. For this reason, clients MUST be coachable. Below it a list of 5 characteristics that make someone coachable.

Willingness to accept that they need guidance. People need the help from other people and those who are humble are open to the idea that they can’t do everything on their on. They are clear to the fact that their limitations ARE the reason why they have sat down with a coach. This isn’t the thought “I’m going to hear what they can do for me” it’s the belief “I’m going to find out what isn’t working for me and change it.”

Being open and willing to doing something, and lots of it. Those looking for big changes KNOW that they need to do things. What needs to be done isn’t going to be the same for everyone, but doing new things, and doing them a lot, IS a criteria for change. Those who are committed to unfamiliar or unreasonable actions are coachable because coaches ask people to do things that their clients are not doing. They have to because their clients either don’t know what to do or don’t do what they need to.

Having clear goals in mind. Today is the starting point, call it point “A”. Your goals are the end point, point “B”. The area between A and B represent the work and behaviors that need to occur. Without knowing too much about someone, a coach has a clear understanding of point A. But point B is personal to the client and it is impossible to achieve unless they create it. It is the top of the mountain, the finish line, the destination, and it must be clearly defined by the client to the coach in-order for the coaching partnership to be effective and transformative.

A willingness to let someone else control their behavior. Giving-up control can be scary, but when you are looking to achieve that which is impossible for you to achieve on your own, you NEED to let someone else drive your body / mind. There is a leap of faith involved with this, but if you could have done it yourself you would have done it already. Engage and hire the best people you can afford and do what they tell you to do.

Confidence in yourself that you can start and maintain the behaviors needed to move you towards your goals. If knowledge or wisdom was all that was needed, everyone would have the life they wanted, but these things are just pieces of the puzzle. What is most important is an understanding that your life will only change if you know that it is possible to change. Any belief that things can only be as they are will render the coaching relationship ineffective as it helps keep someone stuck in their current way of being. Knowing that things can and will change when the effort is put in will empower the client and coach and create the transformation in behaviors that are needed to create success.

Good and great coaches are only as good as their clients; it all comes down to the client and their ability to be coachable.

Do You Behave In A Goal Achieving Way?

Goals are, simply put, future ways of being.

In almost every case the only thing you need to do in order to achieve a goal is to put in STRATEGIC, CONSISTENT, SUSTAINED and INTENSE work for a period of time. The truth is, it isn’t that challenging to achieve almost anything you want in life so long as you are willing to be dedicated to the cause.

Of these element of successful goal achieving behavior - strategic, consistent, sustained and intensity - the one that seems to cause most people the biggest challenge is the strategic work. Many people do not do the right things to achieve their goals as quickly as humanly possible. In essence, their behaviors do not match their goals so they are slow in moving towards being all that they can be. Well, lets rephrase that, their actions do not match their stated goals. In all likelihood their actions are making real some aspect of themselves that isn’t entirely known to them, but which plays a major role in determining who they are and what they become.

A previous article mentioned the dissonance between thoughts and goals, and how goals that are created based on a previous way of being tend not to yield results that reflect the possibilities of a new way of being. To build on that phenomenon, another layer of awareness needs to be added to the creation of an optimized you.

Goals that are based on existing behaviors are ineffective at creating life-altering transformations. Someone is less likely to feel a powerful drive when they create them or feel a massive sense of accomplishment when they achieve them. These goals are more likely to be achieved simply because the individual is already behaving in a way that will make them a reality. They reflect the reasonable and the possible; which is fine if you want more of the same, or a slightly improved version of the same.

But when you are looking to achieve the new, the unfamiliar or the seemingly impossible, you CANNOT reference your present behavior because your present behavior is NOT working for you - if it was, you would already be moving towards achieving.

Some of the new strategic work behaviors that are needed to achieve the new body transformation goals include your eating habits - do you eat breakfast everyday and does it contain multiple sources of protein, do you eat an abundance of green leafy vegetables, do you plan your meals and make them ahead of time, do you plan your shopping trips to the grocery store or market, do you schedule your celebration meals to tap into hormonal fluctuations based on caloric and macro-nutrient manipulation, do you participate in any compulsive eating behaviors, do you use targeted supplements? Also critical are new movement habits - do you workout at least 4 times per week, do you perform strength training to help improve lean body mass, do you use effective programs that are repeatable and based on scientific principles, do you get enough relaxation and sleep?

There are very few unknowns when it comes to health, fitness and wellness; it is safe to say that NOTHING is random. The results are predictable. It can be said with certainty that if you behave in a goal achieving way you will be achieving your goals. But first you must clearly define what your goals are so you know EXACTLY how to behave.