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Scott Walker, former Scotland Yard detective and expert in kidnapping-for-ransom, has learned many lessons about negotiating and communicating during a crisis. In his book Order Out of Chaos, Scott Walker explains how we can apply these lessons to the tough conversations we have every day. We discuss his advice on today’s episode.

Scott and I talk about what it means to have a red center in a kidnap for ransom scenario, how to create one, how the “immediate-action drill” can help you remain in the center, how important it is to separate the decision maker from the communicator during a negotiation, how having a battle rhythm and a separation of the decision-maker and the communicator are, why you shouldn’t immediately give the hostage-takers the money that they demand, and how you

Podcast Resources

AoM Article: The 7 Habits — Seek First to Understand, Then to Be UnderstoodAoM Podcast #648: Lessons in Building Rapport from Experts in Terrorist InterrogationAoM Podcast #234: Haggling and Deal Making Advice From a FBI Hostage NegotiatorBox breathingPhysiological sigh

Connect with Scott Walker

Scott’s Website

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Omega Swatch Mission To Saturn MoonSwatch

Omega Swatch Moonswatch Saturn Review

Many reviews have already been published across the web about each and every one of the Omega MoonSwatch watches. However, having recently started building my collection of these unique timepieces, I still wanted to cover the ones I’ve purchased here on Bespoke Unit.

Accordingly, in this article, I’ll be covering the MoonSwatch Mission To Saturn relatively briefly and will allow the images I’ve taken to do most of the talking.

Below, I’ll also show the latest aftermarket band that I’ve purchased for this Mission To Saturn MoonSwatch. It’s made wearing the watch a lot more comfortable, and I am very satisfied with the comfort that this strap provides.

Before that, let’s take a look at the specifications of the Mission to Saturn, which are exactly the same as the Mission On Earth I recently covered except for the obvious differences in the color scheme and strap tone.

Omega Swatch Moonswatch Saturn Review

Some of the product links in this article are eBay affiliate links, meaning if you buy something through them, we earn a small commission at no extra cost to you. This helps support our site and allows us to continue making content for you. Thanks for your support!

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MoonSwatch Mission To Saturn Specs

Reference: SO33T100Case Diameter: 42mmCase Material: BioceramicCrystal: PlasticWater Resistance: 30m / 3 bayDial Color: BeigeBracelet: Brown VelcroMovement: ETA G10. 212>Quartz, Battery-PoweredChronograph FunctionRetail Price: $270 [Shop on eBay]

Swatch describes the tone of the MoonSwatch Mission To Saturn bioceramic case as beige. However, I think it is a bit more grey than beige.

The dial is marked by brown subregisters and a depiction of Saturn & its rings. The bezel insert is presented in the same brown tone, which I find is an excellent pairing for the beige/gray bioceramic.

Mission To Saturn MoonSwatch Box External

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Podcast #981: The Power of Everyday Rituals to Shape and Enhance Our Lives

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We tend to associate rituals with large, inherited ceremonies that are more frequent, such as church services, holidays and weddings. As my guest pointed out, we also have small, self made, everyday rituals which help us transform the mundane moments of life into meaningful ones.

In The Ritual effect: From habit to ritual, harness the surprising power of everyday actions, Harvard Business School professor Michael Norton examines how our DIY rituals enhance and shape our lives. On today’s episode, we take a look at the results of that survey. Michael explains how to distinguish between a habit or a ritual, and how families and individuals can create their own “rituals signatures”, even in more traditional rituals such as holidays. We talk about the many different aspects of our lives where rituals are present and what they can do for us. They help us deal with uncertainty, enjoy life and reconnect to the past. We discuss the role DIY rituals play in romantic relationships. From deepening intimacy to facilitating a breakup, we also explore the role “kinkeepers,” who keep families together.

Podcast Resources

AoM Series on Ritual PowerAoM Article: A Man’s Need for RitualAoM podcast #505 : A man’s need for ritualAoM podcast #835 : The power of ritual”Deja Vu”, by Olivia Rodrigo

Michael Norton: Connect with him

Michael’s Website — includes the “Habit or Ritual?” Quiz

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The Japanese 3X3 Interval Walking Workout

High-intensity Interval Training (HIIT) has the principle that the harder an exercise is performed, the greater the physiological benefits. By incorporating higher intensity intervals into your workouts you can achieve more fitness in less time.

When we think of HIIT, our minds tend to go berserk on a fan-bike or do sprints.

As Dr. Martin Gibala explained in the AoM Podcast, high-intensity exercise does not require you to reach your maximum heart rate nor is it restricted to a specific type of exercise.

It is possible to do interval training without pedaling as hard on your bike.

Enter Interval Walking Training, which was developed in Japan.

The 3X3 walking exercise is easy: You do 3 minutes low-intensity (40 percent of your peak aerobic capacity — just a bit faster than strolling), then 3 minutes high-intensity (70%+) walking. Repeat these interval sets at the very least five times and perform this 30-minute exercise four times per week.

The heart rate you experience during high-intensity periods will depend on your age and fitness level. A 68-year old participant in an IWT study saw his heart rate increase to 130 beats per minutes during the fast intervals. You’re definitely moving quickly.

IWT has been shown to have significant health benefits, despite its accessibility. Interval Walking Training was performed 4 times a week over a period of 3 months. This resulted in measurable improvements to blood pressure, glucose, cholesterol and leg strength.

Interval Walking Training was developed by Hiroshi NOSE. He reports that IWT participants’ “physical fitness — maximum aerobic power and thigh muscles strength — increased by around 20 percent, which will make you feel 10 years younger, [and] symptoms related to lifestyle diseases (hypertension and hyperglycemia) decreased by 20 percent.” IWT walking also improved mental health: depression scores fell by half.

IWT helps you to take walking’s benefits to the next level. Hiroshi used Interval Walking Training in order to get thousands elderly Japanese citizens in shape. It’s an excellent form of exercise for those who are older. It’s good for those who are just starting their fitness journey, and want to start getting more active. IWT can be a great way to spice up your regular neighborhood walks, even if you are already in excellent shape.

Listen to this podcast for more HIIT protocols, from the easy to the challenging:

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