Donning the Kilt and Scottish Highland Sword Dance

Dance isn't just about having fun—although let's be honest, it's a lot more fun than running on a treadmill while staring at a wall. Humans have been dancing since the beginning of civilization. Every culture has its own style, and even animals get in on the action. Birds dance, bees dance, and if you've ever watched a horse after a bath, you'll know they have a few moves too.

(Illustrative Only)
Lennox leaves
Miners Castle to 
do a warriors dance. 

That is not really Miners
Castle. :)

🙃

Dance is one of those rare activities that exercises your body, challenges your brain, tells a story, and lets you socialize—all without having to sit through another Zoom meeting. It's movement with a purpose, which is probably why it has survived for thousands of years and shows no signs of disappearing.

I've danced on and off since I was younger, but over the last seven or eight years I've become much more involved. Somehow, I even worked my way into becoming one of the advanced male dancers in our group. Whether that says something about my dancing or the shortage of men willing to wear a kilt or get their groove on is still up for debate. 🤔(Yes I got spandex shorts on under.)

Our group has been invited to perform at a Scottish festival, featuring the Highland sword dance. This group does everything putting on some of the seasonal and cultural events. If you've never seen the Highland sword dance, imagine trying to dance gracefully around crossed swords without accidentally inventing a brand-new emergency room procedure. It's a beautiful tradition—but accuracy is strongly encouraged. 

I was invited to perform in the main show, which was a real compliment (Most shows I can't do but I do some and I'm easy to work with.). Unfortunately, between work, lifeguarding, sailboat racing, fishing, and trying to convince myself that I actually have free time, I couldn't commit to every rehearsal. Instead, I'll be helping teach audience members some of the basic steps before the performance (I got the basics but certainly could have used more practice.). It's a great way to participate without everyone depending on me to remember all the choreography. (In the future when I win a saber bout, which is slightly less than half against these competitive fencers, I can put down my sword and dance to it. ⚔ Rub it in a little. 🤣 I'm sure they will giggle. Got to have fun with life. :)

One thing people underestimate is how physically demanding dance really is. Spend an hour dancing and you'll quickly discover muscles you didn't know existed. It's outstanding cardiovascular exercise, improves balance, coordination, flexibility, and mental focus. Plus, unlike some workouts, people usually smile while doing it—which is always a good sign. The history of this dance is for warriors to show their stamina. History of the Highland Dance.

You can kind of get a picture of it in the Highland Sword Dance Video. Once you get the sequence you can just repeat for the most part. 

As a certified fitness trainer and certified yoga instructor, I enjoy helping people become healthier through movement. Whether your goal is getting stronger, improving flexibility, losing weight, or simply being able to walk up a flight of stairs without negotiating with your lungs, I can help.

I offer virtual coaching:

• 50-minute sessions: $50
• 30-minute sessions: $30

We'll build a fitness plan that fits your goals—and no, Highland sword dancing is completely optional. There are other things you can do. Although it does make family reunions a lot more memorable.

If you're interested, reach out using the contact information or email below. Worst case, you'll get healthier. Best case, you'll have a few new dance moves the treadmill will never teach you.

Absolute and Relative Intensities of Solo, Free-Form Dancing in Adults: A Pilot Study

• This pilot study examined the physical activity intensity of solo, free-form dancing among 48 adults (ages 18–83) who danced at self-selected moderate and vigorous intensities, both with and without music.
• Researchers measured exercise intensity using metabolic equivalents (METs), heart rate, heart rate reserve, and ratings of perceived exertion to determine whether free-form dancing met recommended physical activity levels.
• Participants achieved an average intensity corresponding to moderate-to-vigorous physical activity, with all participants reaching at least moderate intensity based on heart rate reserve during the dance sessions.
• Dancing with music significantly increased exercise intensity, and participants who intended to dance vigorously achieved higher MET values. Conversely, older age and higher body mass index were associated with lower exercise intensity.
• The findings suggest that solo, free-form dancing is an effective and accessible way for adults to achieve recommended levels of physical activity, supporting its potential use as a health-promoting form of exercise.

McCullough, A. K. (2024). Absolute and relative intensities of solo, free-form dancing in adults: A pilot study. PLOS ONE, 19(11), e0313144. https://doi.org/10.1371/journal.pone.0313144

Seagulls on the Beach and Impressionist Art

Seagulls on the Beach
eBay

You can also check
out some of the other stuff
in My Gallery

If you want to buy
direct or have questions
send a message to the right
or email muradabel@gmail.com

This painting features a group of seagulls on the beach with a warm sunset glowing in the background. It's inspired by the Impressionist style, an art movement that emerged in the 19th century and focused more on capturing a moment, mood, or feeling than creating a perfectly detailed scene. Impressionist Art Explanation

Instead of strict academic precision, Impressionist paintings often use visible brushstrokes, softer forms, and unblended colors to convey light, movement, and atmosphere. It's a style that works especially well for outdoor landscapes and coastal scenes.

If you're interested in adding this painting to your collection, it's available for purchase. I've reduced the price by $25. 11X14" Acrylic.

*The next one I'm working on is orange with silhouette inspired by one of my friends visits to Aruba. 

Illustrative to show what
it might look like on a wall. 

The Allegory of the Clan: A Neuroscience Perspective on Corruption, Hatred, and Moral Decision-Making

 We continue our exploration of the Allegory of the Clan, a philosophical thought experiment inspired by Plato's Allegory of the Cave. Like Plato's work, this allegory is intended to examine how people move through different levels of perception and understanding, ideally arriving at greater insight and awareness. Most might not but some will. 

One of the best ways to deepen that understanding is by examining research, scientific literature, understanding various perceptions of similar problems and evidence from multiple disciplines. These sources provide additional perspectives that can either support, challenge, or refine the ideas presented in the thought experiment.

The Allegory of the Clan is hypothetical in nature. It provides a philosophical framework for exploring how corruption, hatred, and social dynamics might interact within a closed system. In this learning scenario, a network of interconnected individuals—some holding positions of authority and others not—cooperate to protect one another, increase their own influence, and enrich themselves. Their loyalty to the group often comes at the expense of loyalties of other important societal values. 

A defining characteristic of this hypothetical system is the belief among its members that they are somehow superior to those around them. This sense of superiority reinforces the group's cohesion and helps justify unequal treatment of outsiders. It also may have influence on outcomes as their social networks influence narratives and opinions that are reflective of the in-group members and not the victims. 

As the thought experiment unfolds, it suggests that certain influential actors shape the group's perceptions and reinforce a cult-like worldview. Such a system flourishes when accountability is weak, corruption is tolerated, and institutions or bystanders look the other way. Members who have a history of misconduct are shielded from consequences thereby creating more victims, complaints are dismissed or retaliated against, whistleblowers are silenced, and freedom of expression is discouraged. In this hypothetical setting, constitutional principles and shared civic values become secondary to protecting the interests of the group (or the wider ideology of hate.).

These dynamics reflect the broader compromises people are sometimes willing to make when personal loyalty, power, or self-interest outweigh ethical principles. Perhaps even when it outweighs professed values or shared principles. Judges, officials, religious figures, and average people are not immune to the power of narratives and incentivization of misbehaviors. We must always anchor to our freedoms and liberties like out founding fathers and mothers warned us.

The research study below offers one perspective on how these ideas may be connected. It suggests that corruption and hatred are both harmful forces that diminish society, although they do so in different ways. Hatred divides people who might otherwise unite around shared values and common goals, while corruption distorts fairness by directing opportunities and benefits toward those with influence rather than merit. The perception becomes if you want to be accepted, liked, and get ahead you have to adopt certain distorted perceptions promoted by darker motivations.

The thought experiment raises the possibility that these forces can reinforce one another. If individuals are willing to compromise ethical principles to justify prejudice or exclusion, they may also be more willing to compromise those same principles for personal gain. In that sense, corruption and hatred may become intertwined: corruption is driven by self-interest, while hatred is often rooted in distorted perceptions of self and others. Inflated perceptions of self rooted in deeper dysfunction may lead to misconduct. The social network in the context in which these dysfunctions exist determine the approproateness or lack of appropriateness of poor behaviors (...i.e. birds of a feather argument). 

*The Allegory of the Clan is hypothetical by nature so take with a grain of salt. 

The study that follows provides a neuroscience-based perspective on what some of these connections may be, offering additional insight into how emotional processing, moral decision-making, and ethical behavior may influence both corruption and hatred.

A Somatic Marker Perspective of Immoral and Corrupt Behavior

• The authors propose that immoral and corrupt behavior can be better understood through the Somatic Marker Hypothesis, which explains how emotions and physiological responses influence decision-making.
• Damage or dysfunction in brain regions such as the ventromedial prefrontal cortex (VMPFC) and the amygdala can impair moral judgment, empathy, and the ability to anticipate negative consequences, increasing the likelihood of unethical behavior.
• Individuals with psychopathic traits often display decision-making patterns similar to those with VMPFC damage, including reduced empathy, diminished remorse, and a greater willingness to pursue personal gain despite harming others.
• The paper notes that impaired emotional processing may paradoxically improve certain financial or investment decisions by reducing emotional bias, even while undermining ethical decision-making.
• The authors argue that neuroscience provides a valuable framework for understanding corruption and immoral behavior, encouraging future interdisciplinary research that combines psychology, neuroscience, and decision science.

Sobhani, M., & Bechara, A. (2011). A somatic marker perspective of immoral and corrupt behavior. Social Neuroscience, 6(5–6), 640–652. https://doi.org/10.1080/17470919.2011.605592

Better Decisions: Blending Logic with Intuition

 Life is full of decisions. If you want to achieve your goals or accomplish something meaningful, you'll make countless decisions along the way. Executives make decisions that shape the direction of their organizations. Business owners decide how their companies will operate and grow. Employees make choices that influence their careers and daily performance. Even outside of work, we all make decisions based on the best information available at the time.

While emotions are part of nearly every decision, effective decision-making is not a one-size-fits-all process. We often assume that the more complex our decision-making process is, the better our decisions will be. According to the study below, that isn't always the case. Simple analytical approaches can be just as effective, and techniques such as free association can generate valuable insights and creative alternatives.

The researchers suggest that some of the strongest decisions come from combining analytical thinking with intuitive knowledge gained through prior experience. Rather than relying exclusively on logic or intuition, integrating both approaches can improve the quality of our decisions.

Another important lesson is to focus on the factors that matter most. It's easy to become overwhelmed by countless details and unnecessary complexity, but most decisions ultimately hinge on a handful of key issues. Identifying and comparing those critical factors often leads to clearer and more confident choices.

One practical approach is to begin with free association to generate a wide range of ideas without judgment. Then, switch to analytical thinking to evaluate each idea's feasibility, risks, and likelihood of success. By pairing creativity with careful analysis, you increase your chances of discovering innovative solutions and turning the best ideas into effective action.

Successful Everyday Decision Making: Combining Attributes and Associates

• The study examined how people make meaningful everyday decisions (such as changing jobs, moving, or making family decisions) by comparing analytical, attribute-based decision strategies with intuitive, associative thinking.
• Across three experiments, the researchers found that complex analytical decision-making methods did not produce better outcomes than simpler approaches that focused on key decision attributes.
• Free association, often viewed as a source of cognitive bias, proved to be just as effective as attribute-based methods in predicting successful and satisfying decision outcomes.
• The most successful decisions occurred when individuals combined analytical evaluation of decision attributes with intuitive associative knowledge drawn from prior experience.
• Decision success was more strongly related to familiarity with the decision, simplicity of the situation, and personal knowledge than to an individual's tendency toward analytical thinking.

Banks, A. P., & Gamblin, D. M. (2022). Successful everyday decision making: Combining attributes and associates. Judgment and Decision Making, 17(6), 1255–1286. https://doi.org/10.1017/S1930297500009414

Annies, Cannonballs, and the World's Most Inconvenient Pool Furniture (Lifeguard Insight)

(Illustrative Only)

A lifeguard who swam
out to a stand to get a better view. 

Lifeguard training is no joke. Sure, from the beach it might look like we're just sitting in a chair working on our tan, but behind that whistle is a surprising amount of training.

During certification, instructors hide submerged "victims" throughout the pool. Thankfully, they're training mannequins—affectionately known as "Annies". The Annies get tucked into corners, placed on the bottom, or hidden where you don't expect them, forcing lifeguards to constantly improve their scanning skills. It is designed that way to show how our brains might skip over things and how prevetion helps.

Now imagine taking that challenge from a clear swimming pool to a lake or the ocean. Add waves, glare from the sun, changing currents, floating toys, and dozens of swimmers. Suddenly, spotting someone in trouble becomes a lot more complicated. Throw a bunch of active teens and movements and it takes some effort to monitor it all. 

Lifeguards don't just stare at the water—they're constantly scanning. We're counting heads, grouping families together, noticing where people were a few seconds ago, and watching for anything that seems out of place. Is that child simply swimming underwater, or have they been under just a little too long? Is someone splashing because they're having fun, or because they're in distress? Sometimes the biggest warning sign isn't frantic movement at all—it's no movement. A person who has struck their head, suffered a medical emergency, or quietly slipped beneath the surface may never wave for help.

The more you train, the better your brain becomes at recognizing patterns and spotting subtle changes. Experience teaches you to notice what doesn't belong long before it becomes an emergency.

A perfect example of prevention happened the other day. A group of teens had decided a bench in the swimming area was the perfect launch pad for backflips and cannonballs—even though they weren't supposed to be using it that way; or even be on it. One of the lifeguards repeatedly called out, "Off the bench!" The kids responded with the universal language of teenagers: pretending they couldn't hear.

So it was necessary to change tactics. One guard grabbed the rescue board, paddle out, and simply parked himself on the bench. No room for teens. :)

Problem solved.

The kids immediately found somewhere else to play (This is prevention). Sure, the lifeguard got wet, but we avoided possible injuries. Better yet, sitting on the lifeguard bench with the board gave him a higher vantage point, making it easier to monitor the entire area from the opposite angle while the kids played in a much safer location (One on beach and one way out there on the other end.). Likewise, with the rescue board they could close the gap between the water guard station and the victim faster. Its all about safety.

Sometimes the best rescue is the one you never have to make. And sometimes all it takes is a whistle, a rescue board, and the willingness to become the world's most inconvenient piece of pool furniture.

Lifeguard training sharpens brain dynamics in novices during drowning detection

• The study investigated how lifeguard training influences the brain activity of novice lifeguards while they identify potential drowning victims, focusing on the cognitive processes involved in rapid visual scanning and decision-making.
• Researchers found that structured lifeguard training improved participants' ability to recognize drowning-related cues more accurately and efficiently, suggesting that training enhances perceptual and attentional skills.
• Brain imaging revealed measurable changes in neural dynamics after training, indicating that the brain becomes more efficient at processing visual information associated with aquatic emergencies.
• The findings suggest that even novice lifeguards can develop expert-like cognitive patterns through targeted instruction, potentially improving surveillance effectiveness and reducing response times during rescues.
• The authors conclude that incorporating neuroscience into lifeguard education may help optimize training programs and ultimately improve drowning prevention and public safety outcomes.

Cahart, M. S., Smith, M. S., Sharpe, B. T., Williams, S. C. R., Hill, S., Talbot, J., Grazier, N., Lythgoe, D., & Smith, J. (2025). Lifeguard training sharpens brain dynamics in novices during drowning detection. Safety Science, 191, 106957. https://doi.org/10.1016/j.ssci.2025.106957

A Few Characteristics of Global Innovative Firms (Play Ball)

(Illustrative Only)

Representing the game
of organizational 
development. 

Innovation is the name of the game, although we do not always play it well. There is a place for innovation, just as there is a place for time-tested traditions and proven methods. The most successful organizations understand when to preserve what works and when to embrace change.

Research consistently shows that innovative organizations differ from those that simply maintain the status quo. Companies that continually adapt and evolve tend to achieve higher levels of performance because they possess greater strategic capacity. They rely on evidence, scientific research, and data-driven decision-making. They seek shared knowledge, encourage collaboration, and connect people, ideas, and disciplines to create new opportunities.

History provides many examples of this pattern. Just as some societies flourished during periods such as the Renaissance while others lagged behind, an organization's ability to innovate is influenced by its culture and the broader environment in which it operates.

By developing effective leadership, expanding knowledge and skills, investing in resources, and creating processes that support innovation, organizations can build a culture of continuous improvement and become stronger, more competitive, and better prepared for the future.

A Global Study of Innovation-Oriented Firms: Dimensions, Practices, and Performance

• The study examined data from 1,265 companies across nine countries to better understand how innovation orientation influences organizational performance on a global scale.
• Organizations with stronger innovation orientations consistently demonstrated higher levels of business performance, reinforcing the importance of innovation as a strategic capability.
• High-performing innovative firms were more likely to use practices such as crowdsourcing, open innovation, design thinking, stage-gate systems, scientific discovery, big data analytics, innovation measurement, and innovation management software.
• Innovation orientation varied significantly across countries and regions, suggesting that national and cultural contexts influence how organizations develop and sustain innovation capabilities.
• The authors conclude that executives should strengthen leadership, knowledge management, organizational resources, and innovation-supportive processes to build an innovation-oriented culture that enhances long-term competitiveness and performance.

Wilson, G. A., Case, T., & Dobni, C. B. (2023). A global study of innovation-oriented firms: Dimensions, practices, and performance. Technological Forecasting and Social Change, 187, 122257. https://doi.org/10.1016/j.techfore.2022.122257

The Cracker Thief on the Beach-Lifeguarding and Beach Zen (Psychophysiological Reactivity)

(Illustrative Only)

To remind us of 
nature. 

The Cracker Thief

This seagull is a cracker thief,
It didn't come from some mystical underwater reef, 
It looks noble, proud and as free as the air, 
a cracker from my fingers this scavenger did tear.
🙃

You're sitting on the beach early in the morning. The sun has been up for just a couple of hours, painting the water with shades of gold. A light breeze brushes across your face, and somewhere in the distance, a seagull lets out its unmistakable squawk.

You close your eyes.

Your heart rate slows. The stress of deadlines, bills, difficult people, tomorrow's problems, and today's endless to-do list begins to drift away with the waves. For just a moment, none of it seems quite so important.

The seagull calls again.

Somehow, that sound reminds you that nature doesn't obsess over performance reviews, inboxes, or whether someone "liked" its latest post. Birds simply fly. Waves simply roll ashore. The sun rises every morning without checking a calendar invitation.

As the seagull glides closer, you begin to appreciate how nature has its own rhythm. It has been taking care of itself for millions of years, and we are part of that same world—even if we've wrapped ourselves in meetings, schedules, passwords, taxes, and the mysterious obligation to own seventeen different charging cables.

You realize that much of what stresses us is socially constructed. Society needs organization, rules, and responsibilities, but perhaps we don't have to carry every one of them every second of every day.

You take a deep breath.

You feel grateful for what you've accomplished, at peace with what remains to be done, and content simply to exist in this beautiful moment.

You open your eyes one last time to admire the beach.

You smile.

You reach for a bite of your favorite concession stand cracker.

At that exact moment, the seagull—apparently having completed graduate school in tactical food acquisition—swoops down, steals the entire cracker, and flies away.

Just like that, your mindfulness lesson becomes a reminder that nature doesn't care whose snack it is.

The beach wins. The seagull wins.

Maybe next time... buy extra crackers!

A Lifeguards Day in Paradise:

Breaking News.....seagull stole little kids cracker. We all agreed "baaad baad Mr. Seagull was hungry" and a smile returned. Other then this calamity it was warm, sunny, light refreshing breeze. Concession stands are open, there was a skateboarding band, lots of people, fishing boats out in the bay, pontoons with people relaxing, and even a musician that came up near the lifeguard hut and played beach music. Yep....nice place. A little Zen listening the waves. Weather was perfect for the visitors and the lifeguards.

The Psychophysiological Reactivity to Beaches vs. Green and Urban Environments: Insights from a Virtual Reality Experiment

• The study examined whether virtual beach, green, and urban environments produce different physiological and psychological responses to stress using a randomized crossover experiment with 164 adult participants.
• Participants experienced two 16-minute virtual reality environments while researchers measured heart rate, heart rate variability, skin conductance, breathing rate, blood pressure, muscle tension, and self-reported stress.
• Beach environments significantly reduced breathing rate and sympathetic nervous system activity (measured by skin conductance) compared with urban and, in some cases, green environments, indicating greater physiological relaxation.
• Participants who reported moderate stress before the experiment experienced greater improvements in mood and perceived stress after exposure to beach environments, while urban environments generally produced less favorable emotional outcomes.
• The findings suggest that coastal environments may provide unique mental health and stress-reduction benefits beyond those offered by other natural settings, supporting the use of beaches as restorative environments for health and well-being.

Hooyberg, A., Michels, N., Roose, H., Everaert, G., Mokas, I., Malina, R., Vanderhasselt, M.-A., & De Henauw, S. (2023). The psychophysiological reactivity to beaches vs. green and urban environments: Insights from a virtual reality experiment. Journal of Environmental Psychology, 91, 102103. https://doi.org/10.1016/j.jenvp.2023.102103