FitTip: 6 health facts about coffee

A Harvard team reviewed nine studies on coffee and type 2 diabetes. Of more than 193,000 people, those who said they drank more than six or seven cups daily were 35% less likely to have type 2 diabetes than people who drank fewer than two cups daily. There was a smaller perk — a 28% lower risk — for people who drank 4-6 cups a day. The findings held regardless of sex, weight, or geographic location (U.S. or Europe).

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This is provided for information only, and may not be construed as personal medical advice.  For more from Dave Hubbard, visit him at

getting creative with the worst time of day

As human beings, our energy level and ability to focus varies throughout the day according to a natural phenomenon called circadian rhythms. Conventional thinking suggests you get your best work done during the optimal period of your natural daily rhythm. But what do you do with the non-optimal time? Two pscyhology researchers in Michigan suggest getting creative. (more…)

5 elements of fighter pilot focus

If you are tethered to a computer or smart phone, you probably struggle to maintain focus on the things that matter.  Countless times per day, your attention gets pulled from what you are doing.  What if instead, you had fighter pilot focus? (more…)

breaking my (diet) coke habit

Have you ever been in a relationship that you knew deep down probably wasn’t good for you, but you just couldn’t imagine living without? That’s how I felt about my dear friend, Diet Coke. Well, I said goodbye to my friend 1179 days ago (who’s counting). Here’s why and the one thing I did to quit. (more…)

written goals…fact and fiction

For years, motivational speakers from Tony Robbins to Zig Ziglar touted that writing down your goals is the key to massive success in work and life.   Yet, the studies that started the whole buzz turned out to be completely fictitious. So does it work or not? (more…)

the first step to your change initiative

Have you found that your resolutions and efforts to improve keep fizzling out?  It could be because you didn’t do this one thing first. (more…)

the story of irunurun and 4 key lessons

Where did irunurun come from?  And, what have we learned since sharing it with the world?  Well, here’s the full story…along with 4 lessons in sustainable high performance.

1. Actions speak louder than goals.
2. We are what we repeatedly do.
3. People don’t know what to repeatedly do.
4. People are terrible at doing things repeatedly.

5 Factors.
1. Clarity
2. Rhythm
3. Accountability
4. Reinforcement
5. Leadership

Need help getting started with irunurun, check out this list of sample actions. Want to see how your team measures up in each of the 5 Factors?  Ask us about our new team performance assessment, called Performance 5.  Email us at

sample capacity and production actions

Ready to get out of the starting gate with IRUNURUN and need a little assistance with selecting your actions?  Consider the sample actions below.  These have been organized by type, using our CPR methodology.  Feel free to personalize to your specific role and responsibilities. (more…)

The Performance Habits

What could you do today that would deliver extraordinary results in your work?  The answer: Nothing.  Extraordinary results come from what you repeatedly do. (more…)

peak performance? beware.

Gymast grimaces during peak performance

Are you in pursuit of peak performance?  If so, we offer a word of caution.  Unless you’re a gymnast preparing for international competition or a golfer preparing for a major tournament, you may be on an unsustainable path to destruction.  Here’s why. (more…)

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Wordpress plugin expert and Rockville Web Developer Taylor Lovett

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Wordpress plugin expert and Rockville Web Developer Taylor Lovett