Great Parent = Great Leader?

No idea is born fully formed. It emerges a little bit as a child is born – kind of messy and confused – but full of possibilities. And it’s only through the generous contribution, faith and challenge that they achieve their potential.” – Margaret Heffernan

I need to treat ideas (my ideas and the ideas of my team) the way I plan on treating and raising my children. Ideas and children need to be surrounded with positivity, love, respect and all that other fluffy stuff. Yes, they need the hard stuff – the discipline, the management, the planning, the analysis, the strategery 😊, and the “sweat equity”. But I am a huge believer that “all the HOWs [hard stuff] will be meaningless, until your WHYs [fluffy stuff] are powerful enough.” – Darren Hardy

I’m not a father just yet, but here’s a thought/idea: I could only imagine that if I am a great father, I will be a great leader for my team. I think that the exact same behaviors are needed to be successful in both roles.

But hey, we’ll see – I’m not a father just yet. This idea may change after a few years of fatherhood. But IF this idea does hold up to be true and I am able to raise my team the way I raise my children, I am excited to see what the future looks like.


A Hero

A hero is no braver than an ordinary man, but he is brave five minutes longer.” – Ralph Waldo Emerson


When was the last time you were a hero? How much heroics will you display today? Believe it or not, it doesn’t take much to be a hero. It doesn’t take much to be a hero, yet being a hero and doing something heroic adds so much love and positivity into this world. And we need this, right? We need more love and we need more positivity, which means we need more heroes. And you know we’re all heroes right? So, IMO, all we really need to do is: (1) be ourselves and (2) allow others to be themselves. Seems simple, when I break it down to these two things, but don’t be mistaken. A lot of things (good things) need to be present for us to (1) be ourselves and (2) allow other to be themselves. And I won’t go into these different things, but I will talk about one component that I think is something we can focus on today.

In Ralph Waldo Emerson’s quote, the thing that separates the hero from the ordinary man is what? Time. Yup, time – five minutes to be exact. So if we want to be a hero today, let’s all pay closer attention to devoting more time to the more important things that make up our day. And for me and the work I do at the Y, what this looks like is me having a conversation with a member or one of my staff for at least five minutes. And it won’t be about work stuff, it’s going to be about life, something they’re passionate about, their family, something/anything that isn’t work related.

And so much good comes from this. I am strengthening the structure and the foundation of our team. And our foundation, our core values at the Y are: Caring, Honesty, Respect and Responsibility. And this is important because IMO, strategy follows structure. Meaning, we need to make sure that the basics are mastered, that our foundation is strong and that our core values are alive and well before we do anything else. We can create the best strategy this world has ever seen, but if our structure isn’t sound, that strategy will fail. With that said, I also see the need of a sound strategy for a team to follow – all teams need a game plan to be successful right? It’s all about balance.

Ok, so now what?

Think about your family, how will you be a hero for your family today? What does it look like – what is it exactly that you will do? How will it make your family stronger? What about work – how will you be a hero at work today? What good will that do for your team and your organization?

Being a hero is all about adding more love and positivity in this world. And sometimes being a hero means caring and listening for five more minutes. And remember: “we can do no great things in this world, only small things with great love.” Thanks for reading this J



Thinking For A Change

Focus, Focus, Focus

Thinking For A Change

Thinking For A Change

Skill #2: Unleash the Potential of Focused Thinking

  • “He did each thing as if he did nothing else.” – Spoken of Novelist Charles Dickens (77)
  • Focused thinking can do several things for you: (1) Harness energy toward a desired goal, (2) give ideas time to develop, (3) brings clarity to the target, and (4) take you to the next level. (80-82)
  • Focus can bring energy and power to almost anything, whether physical or mental. (80)
  • “To be able to concentrate for a considerable time is essential to difficult achievement.” – Bertrand Russell (80-81)
  • A good idea can become a great idea when it is given focus time. (81)
  • “knowledge is power only if a man knows what facts are not to bother about.” – Robert Lynd (81)
  • One of the most important things about golf is the presence of clear goals. (82)
  • “The immature mind hops from one thing to another; the mature mind seeks to follow through.” – Harry A. Overstreet (82)
  • Be selective, not exhaustive, in your focused thinking. For me, that means dedicating in-depth thinking time for four areas: leadership, creativity, communication and intentional networking. (83)
  • Identify Your Priorities (84)
  • “a conclusion is a place where you get tired of thinking.” – Edward DeBono (84)
  • Discover Your Gifts (84)
  • if you’re going to focus your thinking in your areas of strength, you need to know what they are.” (85)
  • Develop Your Dream ((85)
  • “You will become as small as your controlling desire, as great as your dominant aspiration.” – James Allen (85)
  • “The real path to greatness, it turns out, requires simplicity and diligence. It requires clarity, not instant illumination. It demands each of us focus on what is vital — and to eliminate all of the extraneous distractions.” – Jim Collins (86)
  • Wherever you are… be there! (87)
  • The mind will not focus until it has clear objectives. But the purpose of goals is to focus your attention and give you direction, not to identify a final destination. (89)
  • “If you can’t write your idea on the back of my business card, you don’t have a clear idea.” – David Belasco (89)
Thinking For A Change

Always Think “Big Picture”

Thinking For A Change

Thinking For A Change

Part I of this book had some really good shtuff in it, but I wasn’t able to make time to write about the key points that stood out to me. I will do a better job for Part II: Eleven Thinking Skills Every Successful Person Needs. I will actually use these types of posts as my “notepad” when I complete the assigned readings for my Leadership & Critical Thinking course. As most of my posts about the books in my “Bookshelf,” I will just report (in bullet form) the more interesting points that I found in each chapter. Hopefully these bullet points serve a purpose for you; whether they be good conversation starters or even serve as “thought provokers.” Definitely, comment on any of these posts with your thoughts and we can have a discussion 🙂 Enjoy!

Skill #1

  • “Where success is concerned, people are not measured in inches, or pounds, or college degrees, or family background; they are measured by the size of their thinking.” – David Schwartz (59)
  • “We all live under the same sky, but we don’t all have the same horizon.” – Konrad Adenauer (61)
  • How many thousands of people had seen what Eratosthenes saw and never made the same connection? (61)
  • When somebody like Jack Welch tells a GE employee that the ongoing relationship with the customer is more important than the sale of an individual product, he’s reminding them of the big picture. (62)
  • Spend time with big-picture thinkers and you’ll find that they: (1) Learn continually, (2) Listen intentionally, (3) Look expansively and (4) Live completely. (63-65)
  • Big-picture thinkers are never satisfied with what they already know…. they often are able to connect the unconnected. They are life-long learners. (63)
  • If I’m going to learn and grow, I must know what questions to ask and know how to apply the answers to my life. (63)
  • Big-picture thinkers recognize that they don’t know lots of things. (64)
  • Big-picture thinkers realize there is a world out there besides their own, and they make an effort to get outside of themselves and see other people’s worlds through their eyes. (64)
  • You can spend your life any way you want, but you can spend it only once. (65)
  • [Big-picture thinkers] experience fewer unwanted surprises, too, because they are more likely to see the many components involved in any given situation: issues, people, relationships, timing and values. They are also, therefore, usually more tolerant of other people and their thinking. (65)
  • Leaders must: (1) See the vision before their people do, (2) Size up situations, taking into account many variables, (3) Sketch a picture of where the team is going, (4) Show how the future connects with the past to make the journey more meaningful, and (5) Seize the moment when the timing is right. (66-67)
  • “He that is everywhere is nowhere.” – Thomas Fuller (67)
  • “You’ve got to think about the ‘big things’ while you’re doing the small things, so that all the small things go in the right direction.” – Alvin Toffler (67)
  • One of the most important skills you can develop in human relations is the ability to see things from the other person’s point of view. (68)
  • see what other see… that is a powerful thing. (68)
  • The better the grasp team members have of the big picture, the greater their potential to work together as a team. (68)
  • The person who forgets the ultimate is a slave to the immediate. (69)
  • With preparation, the most important things will be done well. (69)
  • If you want to cultivate the ability to think big picture, then you must get used to embracing and dealing with complex and diverse ideas. (71)
  • Learn from Every Experience: Failing Forward (71)
  • Teachability is an attitude, a mind-set that says, “No matter how much I know (or think I know), I can learn from this situation.” That kind of thinking can help you turn adversity into advantage. It can make you a winner even during the most difficult circumstances.” (71)
  • If you want to be a big-picture thinker, you will have to go against the flow of the world. (73)
Triple Crown 10K

Triple Crown 10K

You know the routine: after a race, I eat food and drink water and post a picture with a long caption on my IG account. So here’s what I posted on my IG after my 10K today:

Triple Crown 10K

Triple Crown 10K

“4th 10K in the books. This was a very familiar run because I’ve run Lake Merced plenty of times before. The only difference was the direction we ran for this 10K; I usually run counterclockwise, but this race was run clockwise. I placed 1st in my age group and 1st overall in the 10K field!!! Woooo!!! In yo face Usain Bolt!!!  Yea, the field was 4 deep and I was the only male and the youngest female of the group was 46, but hey, shut your mouth :). Now it’s time for a fresh cut before I see the gang. Happy Sunday everyone!

I was really happy with my overall time. Ever since I got this Garmin, I’ve been pushing myself a little harder. This was a faster pace than my 8-miler last week on the same course. I have a crazy week ahead of me, so I hope I can make time to do my runs and get some good rest; we’ll see how that goes. I hope you’re all doing well! Go 9ers!!! Cheers!!

8 miles - Lake Merced

“Long Run” Sunday

8 miles - Lake Merced

8 miles – Lake Merced

This was by far the best Lake Merced Run that I’ve ever had. I’ve run 10 miles around Lake Merced before, but this 8-mile run was fast (to my standards) and I felt so damn good after; I wasn’t too tired, I wasn’t breathing hard, nothing was aching, and I just felt gooooood.

And this is the first time that I used the my Garmin to challenge myself. And what I mean by that is, I set my Garmin to a 8:00 minute pace, whereas in the past I wouldn’t set a desired pace and just used the watch to track my current pace, overall distance and overall time. And to be honest, at the start of my run, I wasn’t sure if I would be able to keep up with that pace, but as I mile 2 came along I was feeling good. And after mile 3, I felt the same. By mile 4 I was in the zone! My strides felt good, my breathing felt good and I just felt goooooood. I’m glad that I used that desired pace function because I think it pushed me and challenged me and it showed me that I can absolutely run an 8:00 minute mile (over 8 miles at least). And to be honest, I think I could have gone another mile or 2 at that 8:00-minute (or faster) pace.

This watch is definitely one of the best Christmas gifts I’ve ever received and I’ve thanked my girlfriend every day since I received it.

Well, that was my “Long Run” Sunday. I’m not gonna lie, I don’t think I’ll post my whole week recap anymore. I’ll keep my running updates short and simple like this post. I hope you all have a great week! Cheers!

Hungry for Change

15 Minutes of… “Hungry for Change” Part II

Hungry for Change

Hungry for Change

I want you all to know that it it takes me a good 60 to 90 minutes to watch only 15 minutes of this documentary because I am constantly pausing it to research and truly understand some of the shhhtuff that they are talking about. Here are my takeaways:

  • “the food companies engineer addictions, I believe, into many of the foods”
  • “MSG and free glutamates are used to enhance flavor in about 80% of all processed foods.” – Raymond Francis M.Sc. MIT
  • MSG and free glutamates can be hidden behind over 50 different names
  • a processed, refined, sugar-food or soda will deliver a biochemical change in your brain and make you momentarily uplifted and happy. People get used to that feeling and want to get that momentary feeling back again and they will, but then that feeling will soon drop off and they are left empty, with their bodies and brains looking for the nutrients and the other things that they need to function properly.
  • the food industry wants you to buy more food, that’s what their main goal is. They’re not thinking about your health and wellness; they’re thinking about what they can do to make you buy more of their product. So they manipulate the chemical structure of  the food, so that it gives the impression that it is the most fulfilling thing that you ever had.
  • diet cola has a combination of aspartame and caffeine; these 2 together create a very unique blend of excitotoxin that kills off brain cells, but before they die they have this “excitement” this “buzz.” So what you find with diet cola addicts, they’ll drink Liters of cola a day to get that “Excitement” and “buzz” again; just like drug addicts.
  • Aspartame causes formaldehyde buildup in the brain, frontal lobe inflammation, migraines, visual disturbances, symptoms that mimic multiple sclerosis, headaches, neurological problem, cognitive problems, and seizures (in more serious cases); formaldehyde is put in foods to extend their “shelf life.”
  • when a food additive (like aspartame or any other artificial sweetener) is manufactured, the process of getting approval is: (1) the manufacturer wants creates a new additive, (2) the manufacturer funds (controls) the studies that of course will show evidence that their new additive is safe , and then (3) these studies are submitted to regulatory agencies (ie., the FDA) for approval.
  • The FDA doesn’t have their own scientists that do food analyses. They just evaluate the studies that the manufacturers submit.
  • food companies are just like the tobacco companies, but instead of using nicotine to get their customers addicted, they use MSG, processed sugars, aspartame and other chemicals.
  • many food labels are deceptive; it’s like these major food companies are naming these products based on what they hope you might imagine you’re eating, rather than what is really in the box. And then there are stuff in that food that they don’t want you to know about, so they don’t put it on the label (or they come up with a name that doesn’t sound as bad as the real name.)
  • when you see “Fat-Free,” on a label, it normally means that it is loaded with sugar; you could get a 2lb bad of sugar, label it “Fat Free” and it would be allowed to be put on shelves. Technically, there is not fat, BUT once the sugar is ingested, it will turn in to fat in the body because it sends the sugar levels sky high and the pancreas needs to secrete insulin in order to bring that down so that you don’t die. And insulin [can be] is a fat producing hormone. >> the reasons I, JR, say it can be a fat producing hormone is because insulin allows glucose to go from our bloodstream into our individual cells. And once its in our cells, we either use it as energy OR we store it and those cells become “fat cells.” The issue is that people intake so much sugar, but they are not moving enough to use it as energy; so most people store this sugar in the cells which eventually become “fat cells”
  • fat is really good for you, if its the right type of fat. we need the correct fats and proteins to feel satiated.
  • the worst kinds of fats are the partially hydrogenated fats. These are the hydrogenated oils in baked items, crackers, cookies, butter spreads, margarine, etc.
  • healthy fats are the natural plant based fats like in avocaods, chia seeds, flax seeds and even healthy fat from salmon
NYE & NYD Medals combined!

2013, I’m Ready

I have this feeling that 2013 is going to be a great year, but more importantly I have this desire to MAKE 2013 a great year. I’m ready for the all the hard work, all the sweat and all the tears. 2013 will be great not because it’s “supposed to be” great or just because I have a “feeling” that it’s going to be great, but because I will MAKE it great. And I will never forget WHY I want 2013 to be great. First and foremost, I am a God-fearing and a God-loving man. I know what He is asking of me and I will do my best to make Him proud. All of this belongs to Him and I will never ever forget that. My greatest fear is not being with Him at the end, so I will do all I can to insure my spot with Him. Then there’s my parentals. My parents Ruel Cabauatan and Rosalinda Cabauatan have worked too hard for me to NOT do something great. I’m very thankful for all they have done for me and for all they continue to do for me. My main goal in life has always been to make them proud, and I won’t stop til I’m successful. And I have the best Sisters Evelyn Joyce and Katrina Mae  and brother Carlo Calayag in the world.  I want them to be proud when they say, “that’s my brother!”  I have the most beautiful nieces and nephews in the world and I want to be that cool uncle who has done it all; that cool uncle that they look up to and know that they can accomplish anything if they work hard enough. I have a girlfriend Agnes Mae who I am deeply in love with. I want to be the man that she needs and wants me to be. I have so many reasons why I want 2013 to be a great year and all these reasons will be the fuel I need to get it done. 2013 is going to be a great year. I know many you feel the same way about 2013, so let’s MAKE 2013 great together. Hard work and dedication, lehhh goooo!!

15 Minutes of… “Hungry for Change” Part I

Hungry for Change

Hungry for Change

Here are my takeaways from the first 15 minutes of this documentary:

  • we are not eating foods anymore, we are eating “food-like” products and they are adorned and made to look better and smell better so that people are attracted to them. They are made to have a long shelf life and the main objective is not really to give us a healthy product, its to give us a product that will make a lot of profit for the company that is producing it. 
  • we’re moving less and we’re consuming so much nutrient-less calories; these two things combined is the issue. these things combined create an obesity epidemic, a low energy epidemic, a fog in cognition, and we begin to lose the will to take self-responsibility. When we lose the will to take self-responsibility, we turn it all over to a doctor who is only able to prescribe a pharmaceutical pill that doesn’t address the real issues, which are buried and complex.
  • “the average American consumes more than 150 pounds of sugar and sweeteners each year.” – US Department of Agriculture
  • “we are overfed, but we are also starving to death”
  • as a species, the big challenge is to find calories and our body is biologically adapted to this; we seek calorie sources, particularly fats and sugars
  • when we taste something fatty or sweet, our bodies want more of it because for our hunter gatherer ancestors, fat and sugar meant survival
  • our bodies are programmed to “store up” for the “winter,” but the “winter” doesn’t come because we have so many sources of “food” today.
  • hunter-gatherer “gardeners” have an extremely HIGH amount of nutrition and an extremely LOW amount of calories in their food. Compared to our society: we have a high amount of calories, but a low amount of nutritional value
  • we have so many calorie sources, but our body still has the same signals that are ancestors had. so when we eat sweets and fatty foods, our body wants more because it is programmed to behave in a “feast or famine” environment. The problem is that we have FEAST, but there is no famine.
  • we could eat 10,000 calories a day, but if we are not getting the specific nutrients we need, then we are starving on a nutritional basis. and if we are starving on a nutritional basis, our body will remain hungry to get those specific nutrients. man-made foods (like bread and sugar and table salt) trick our body into thinking we’re getting those nutrients.
  • the biggest cause of obesity is addiction
  • we know we shouldn’t eat bad foods, but we don’t know WHY we continue to eat those bad foods