你好，欢迎你的到来。我是凤超，你身边的高效人生教练，学好时间管理和精力管理，过超然人生！
To build capacity, we must push beyond our normal limits, training in the same systematic way that elite athletes do.
为了提升能力，我们必须超越惯常极限，按照顶级运动员的方法来系统训练。
Stress is not the enemy in our lives. Paradoxically, it is the key to growth.
压力不是我们的敌人，相反，这是成长的关键！
We build emotional, mental and spiritual capacity in precisely the same way that we build physical capacity.
我们可以完全按照训练体能的方法来建立情绪、专注和目标感方面的能力！
We grow at all levels by expending energy beyond our ordinary limits and then recovering. Expose a muscle to ordinary demand and it won’t grow. With age it will actually lose strength. The limiting factor in building any “muscle” is that many of us back off at the slightest hint of discomfort. To meet increased demand in our lives, we must learn to systematically build and strengthen muscles wherever our capacity is insufficient. Any form of stress that prompts discomfort has the potential to expand our capacity—physically, mentally, emotionally or spiritually— so long as it is followed by adequate recovery. As Nietzsche put it, “That which does not kill us makes us stronger.”
我们可以通过突破惯常极限然后再恢复这种方式来获得各个维度的成长！肌肉只是满足日常需求是没法得到成长的，实际上随着年龄的增加，肌肉会衰退。限制任何“肌肉”（这里的肌肉是指精力管理4个维度）成长的最大限制因素是稍微遇到不适时就退缩！为了满足不断增加的精力需求，在“肌肉能力”不足时，我们必须学会系统地建立和加强“肌肉”能力！任何引起我们不适的压力都有可能拓展我们的能力-体能、情绪、专注和目标感方面都是如此，但事后需要配合充足的恢复。正如尼采所说，杀不死我们的只会让我们更强大！
我的思考My Thinking
对我而言，最大的收获是
The biggest learning is:
1.人不能进步的原因是不愿意走出自己的舒服圈，只要稍微不舒服就跟乌龟一样缩回去（龟孙），感觉有点像骂人啊！
The root cause behind people's not moving forward is they don't want to step out of their comfort area and back off when there's a bit of discomfort like the timid turtles!
2.精力管理的4个维度都是可以锻炼加强的，定期锻炼是好习惯，但也要关注自己情绪、专注和目标这3个更高层面的锻炼！成长就是不断走出舒适区，放弃100%安全感的过程，成长就是反人性的，不舒服才是正常的，摆正心态，积极面对，在不舒服中体验进步的成就感，相信会喜欢上这种不舒服！
The four dimensions of Energy Management can be expanded and strengthen by practicing. Regular physical exercises is a good habit, moreover, the "muscles" of emotion, mental focus and purpose should also be practiced. Growth is the process of stepping out of one's comfort zone, quitting 100% security. Growth is against human nature, discomfort is normal, have a positive attitude and handle properly, feel and touch the achievement in discomfort and you will enjoy!
3.走出舒适区时，也要有充足的恢复
Adequate recovery should be ensured when stepping out of one's comfort zone.
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