Walking New York

My wife and I just returned from a wonderful vacation Back East.  We attended the wedding for my niece in scenic Narragansett, enjoyed an emotional tribute honoring the twentieth year of my father’s passing in rural Exeter, then hopped a train in quaint Kingston for the hectic mania of NYC.

During all of the above, my wife, embracing a new fitness kick (hmm, wonder where she got that idea from?), meticulously kept track of all of her steps, using a pedometer.  Now, I’ve used pedometers for years, but since I walk basically the same route just about every day, I seldom use one anymore.  My loss, by the way, as I still feel they are an excellent tool for not only tracking results, but to assist in motivating, inspiring, and celebrating vital fitness gains and successes.

Since we spent the majority of our time together, I was able to piggyback her step results as if they were my own (except for my morning two-mile walks, from which I added 4000 steps to my daily tally).  The goal, by the way, is to shoot for 10,000 steps a day.  One mile is approximately 2000 steps, so 10k is roughly five miles.  Depending on your size and how fast you walk, you can burn around 100 calories per mile.  Add this 500 caloric burn to the rest of your non-sedentary lifestyle, and you can easily see how counting steps, using a pedometer, and walking every day can assist in losing weight and living a healthier, happier, better life.

  

I am thrilled to report that my wife and I were able to exceed 10,000 steps most days during our two-week getaway.  Shuffling through airports, racing from car rental agency to train stations adds up!  We averaged well over ten thousand steps per day, which was a big help in balancing all of those extra vacation calories one consumes while away from it all.

But it was while visiting the Big Apple, traversing endless city blocks, that we amassed historical step results.  Both days we were in the city we tried to walk to as many destinations as possible, eschewing taxis and the subway, often challenging each other to take one more step, try for one more city block, before yielding to fatigue and hailing a yellow cab.  More often than not we amazed ourselves by doing just that and congratulating each other on our results.

Both days on Manhattan I exceeded 20,000 steps—a very good thing! We stayed at a hotel on 57^th street.  My wife was going to spend a day shopping at Macy’s down on 34^th street, while I wanted to prowl the aisles of one of my favorite book stores that was in the financial district.  After breakfast, we took off toward downtown with the goal of no taxis or subways unless we were really beat.  

Walking twenty city blocks isn’t that difficult, so I was still fairly fresh when I dropped my wife off at Macy’s.  But my bookstore was another fifty-plus blocks—at least an hour of more walking!  I decided to walk until I was too tired to take another step, then hail a cab.  The weather was overcast and humid.  My head was covered in sweat.  I sucked down the last of my water.  I was parched and in need of napkins to mop my damp brow.  I ducked into the first friendly shop I found, bought water and grabbed a handful of napkins.  Rehydrated and patted dry, I continued my trek.  I was crazed, determined not to give in; I stepped in a pothole, twisted my ankle, blistered the soles of my feet, yet I continued onward.

Why?

The only reasonably response was to echo what the mountain climber says to those who ask why he climbs that mountain—

“Because it’s there!”

Huh?

Overlooking blistering feet, a sweat-drippy skull, near-dehydration, and cluelessness as to where my bookstore actually was, I found myself at the site of where the twin towers once stood.  The place was alive with activity.  Thousands of tourists gawked and stood proudly where those behemoths once guarded lower Manhattan; while men at work did their thing in trying to rebuild what misled cowards tore down.

Me?  I was both emotionally taken by where I was and exhausted at how I arrived there.  I asked someone who looked like they’d know what I needed to know, and was sent back uptown toward my bookstore, sweaty, beat, and proud to have walked so far in one of the great cities known to man.

I enjoyed a few wonderful, air-conditioned hours of book shopping, continuing to accumulate steps on my wife’s pedometer, far exceeding any previously recorded steps for one day in my life, no doubt.  The moral of this story, is that you can stay fit while on vacation, no matter where you are, be it traveling the endless city streets of Manhattan, or the gorgeous beaches of Maui, the wine country in Europe…or right down the road from your house.

The secret is finding the good in the moment, while on vacation or when doing that thing called life we all must do every day.  365.

Until next time…

peace,

Mike

Walking and Talking with Mike

I’ve always been a busy guy, enjoying the challenges of a life filled with tasks and chores, commitments and goals, careers and relationships, hobbies and autodidactic journeys, as well as mixing in a little fun and games, whenever possible. But these past several months have pushed even my hectic (by choice, for the most part) lifestyle to a new level. And this is both a good and bad thing, depending on what priorities and things-to-do lists get done or shuffled off to the black void, otherwise known as my email backlog, my reading list, my website obligations, and just about anything else that I WANT to do, but am unable to get to.

So, what is this, huh, Mike? One of those whine fests of a blog post?

Umm, kind of, sort of, maybe…I’ll get back to you on that. While you’re waiting, watch this:

Walking and Talking with Mike: Living in the Moment



The biggest challenge for me these days is trying to find more time in the day to do more things than ever—a major chore for most of us, I imagine. I have so many projects brewing right now with my music, websites, writing, and videos that if I quit my day job and worked on nothing but them I still wouldn’t be able to do all that I want. And speaking of that day job, therein lies some of the time/balance conundrum.

For a dozen years I was a work-at-home-dude, a telecommuter , a guy who was lucky and talented (ahem, thank you) enough to be able to earn a very good living without having to commute, share office space, dress up, interact with “some” people…you get the picture. And I can honestly say that for just about all of those dozen or so years, it was a very sweet deal.

But a funny thing happened a while back, and that guy who loved being at home suddenly wanted to spread his wings (again, for I used to work in offices for years before my WAH venture) and rejoin the “real” working world. The availability of a tremendous opportunity for career growth added to this desire, so I went for it.

And here I am, back in an office, interacting with “those” people, sharing space, dressing up (even showering), and joining the queue of proletarians commuting to work. Do I regret this change? No, not at all…except for the time spent on all of the above. Precious time lost to necessity that I used to have to spend on other things…like that laundry list of tasks and chores I lamented about at the start of this…well, ah, lament.

That’s one of the reasons I produced this video:

How to...Find the Time and Balance



And one of the reason I have started walking and talking with a video camera in my hand again. Firstly, I enjoy walking (do it everyday!), and as most of you know, I kind of like to talk too. Also, with my time restraints, multitasking may be my only option left, save for voluntary retirement…but I’m not ready for that yet.

As a matter of fact, I love what I am doing—managing people, helping them grow, mentoring and developing them. Leading and shaping minds as an exemplar—an extension of Mike Foster and this blog and my video site, only without all the green tea and missing hair videos.

Besides having to get used to commuting back into the office world again, I have had to embrace and understand a new generation of workers—call them the X, Y, Z-er’s…with a few Boomers tossed in for good measure. And while the more things change the more they stay the same, I understand that if you do not try to adapt to this multi-faceted new workforce you have a good chance of being passed right by.

That was on my mind during a recent walk:

Walking and Talking with Mike: Managing the Generations



That wasn’t too much of a whine fest, was it?

Actually…oops, hold on, cell phone…and instant message, oh, and my email just froze up.

Yes? Be right there! Wait, hello? No, hold please….

I gotta go…


Until next time…

peace,

Mike

Break a Sweat Every Day

To sweat or not to sweat? Sweating, at times, gets a bad rap, and when you think about it, actually ponder the merits of having your skin break out in a cold (or hot) sweat, it’s a wonder we don’t all go running for the hills. But there’s the rub—if you did head for the hills at a good gait then chances are in no time you’d be drenched in sweat. But that’s not necessarily a bad thing. In fact, sweating is as important for your health as proper diet, exercise, positive attitude, and the rest of all the good stuff I advocate at this site and livelife365.com.

There are many reasons why we sweat—hot weather, exertion, sickness, nerves, anxiety—all sharing one commonality: we need to! Why? Because sweating regulates the body’s internal temperature. When any of those above situations occur, you heat up inside. If you don’t have a place for this increased heat to go, you’re in trouble. But for most of us, the brain recognizes this warm up, sends a signal to the sweat glands, and, voila, in no time your hair becomes a matted mess (not mine: I Miss My Hair), your armpits a river of sorrow, your back and belly, face and neck, hands and even feet are suddenly coated in liquid. Again: This is a good thing!

Sweating:
· cools down the body
· removes excessive heat
· regulates your internal temperature
· removes small amounts of waste (like chlorine)

But even more importantly, if you’re sweating it usually means that you are moving around, exercising, working in the garden, playing with your kids, taking a walk or run, or just fooling around with your significant other. Many studies have shown that some of the healthiest cultures in the world find a way to sweat every day—you should too! Me? I like to:

Break a Sweat Every Day



Is it possible to sweat too much? Or too little? Yes, and yes. Hyperhidrosis is excessive sweating, that, while maybe embarrassing or uncomfortable, is usually not a cause for alarm. But anhidrosis, which is a rare disease where one has little or no sweat, can lead to heat exhaustion or heat stroke because the lack of sweat limits the body’s ability to cool itself down.

Pop quiz:

Q: Does sweat have an odor?

A: Believe it or not, sweat is odorless. It is the bacteria on one’s skin that mixes with the sweat that causes body odor.

So, working out, running around, exercising and frolicking in the sun, getting a good sweat going, is always a good thing, right? For the most part, yes, but you must stay hydrated or you could become very ill.

Symptoms of Dehydration:
· dry mouth
· tiredness
· thirsty
· weakness
· headache
· dizziness
· rapid heartbeat
· confusion

Symptoms of Dehydration



If you have any of those symptoms, you immediately should:
· seek shade
· drink water
· chill out, and drink more water

If left untreated, dehydration can cause a multitude of far worse maladies. Your best bet is to drink plenty of water while breaking that sweat and use common sense. Or, watch this video:

How to...Prevent Dehydration



Breaking a sweat every day is one of the healthiest things you can do, just remember to replenish those liquids you are sweating out to keep dehydration at bay. And, as always, have fun while living life every day in every way.


Until next time…


peace,

Mike

Finding The Time

When was the last time you were bored? The last time you had a handful of precious, unaccounted for moments with which you had absolutely nothing planned to do? A gap of time when all of your tasks and chores and obligations were, miraculously, completed, finito, no longer looming over your head like your father at your bedroom door giving you the stink eye on a Saturday morning while the front lawn beckons to be mowed.

Me? I consider myself very lucky to never seem to have a dull day, strewn with large chunks of nothing-to-do time, peppered with bouts of ennui and salted with hours of endless emptiness. On the other hand, I sometimes find myself craving the simpler things in life, like lounging with a cold beverage by the ocean with no decision more pressing than where, oh, where will we dine tonight? Or holed up in a secluded cabin in the middle of nowhere with a hundred books I’ve been putting off and dying to read. But, alas, those scenarios only exist in my fantasy dreams and a few weeks a year during my much needed and very much appreciated vacation time.

Back to reality. I like to keep busy, enjoy it, actually. But it goes beyond that. You could say that I am driven to succeed, to accomplish as much as I can in the short amount of time we have on this earth. And while that's a good thing, it can present challenges. Of course, keeping ones balance amidst all the madness is a must, but finding the time to do all that needs to be done is equally, if not more, important.

“It is a vital necessity to do all the things that you have to do to be able to do all the things that you need to do.”

Walking and Talking with Mike: Finding The Time




I love a life filled with activity, of as many positive endeavors you can shake a stick at, especially those that enhance, improve, grow, shape, and drive you as a person. The key is finding the time to do as much of all this good stuff as humanly possible. Here are some tips:

* prioritize…then prioritize again
* multitask
* eliminate “empty” activities
* turn that boob tube off!
* learn to juggle
* don’t bite off more than you can chew
* practice patience
* at the end of the day, pat yourself on the back and…
*…write a new to-do list
* do it all over again

Remember, it’s good to be busy, but also just as important to find the balance to do other things unrelated to deadlines and pressures, tasks and chores, goals and obligations. I understand the importance of living a balanced life, but also the necessity of living a fulfilled one. The key is:

FINDING THE TIME


Until next time…

peace,

Mike

Exploring New Paths

The other day I took my first walk around my new homestead. Being an avid walker, and a creature of habit, I was intrigued and mildly concerned during this reconnaissance mission. Why, you ask? Because I am programmed to take a half-hour walk every day. I don’t feel right whenever I miss my walk, have a tendency to gain some unwanted pounds when my feet aren’t traversing pavement, dirt, gravel, and path. But most of all, I LOVE walking because of how it clears my head, soothes my soul, and exercises my body.

So, why the concern, then? It all goes back to my recent move. One of the paradoxes of moving is sacrificing one comfort with the hopes of discovering something even better. While we used to live in a wonderful home and nice neighborhood, and were comfortable and established there, the desire for a change, especially (and hopefully) for the better, outweighed our need to stay. One of the things that moving disrupted were some established routines, like my daily walking ritual. Or better put: the move changed my walking path.

I knew when we bought this new home that I was going to have to establish new routines, which, in its own way, is both a good thing and a not so good thing…another paradox, if you will. Again, why is this? Because while routines offer comfort and familiarity, they can also become stale and mundane. The solution is to seek balance between the dull and ordinary and new and unknown. Leading me to:

EXPLORING NEW PATHS



Several days have passed since I recorded that video and since that time I have been able to establish a semblance of a walking routine that I am getting used to and becoming happy with. But exploring new paths isn’t just about discovering a new place to take my daily walks. It is about stretching yourself, embracing change, seeking new challenges, and, always, living your life every day in every way.

Sometimes we need to make changes in our lives, our routines, to shake up the same old/same old. And other times bigger changes are a necessary result of carefully planned actions. Either way, they are forms of self-growth, which is essential if your goal, like mine, is to become a more complete person.

I hope you enjoy all of your new explorations and find health, happiness, and growth for your mind, body, and spirit.

Until next time…

peace,

Mike

New Look

Notice anything different? Take a good look at my face, go ahead, I won’t bite. See it? No? Think: hair, like in “I Miss My Hair,” only I’m not missing it, but adding it. Figured it out? That’s right, I grew a beard. But didn’t I already have a beard, some of you may be asking? Yes, but only a goatee, a little chin whiskers, if you will. This hairy mess covers the entire lower half of my face. Why, you may also be asking yourselves, did I grow a beard? Now that is a good question.

Here’s one answer:


For those of you who did not watch the video, here’s what I said: Winter. More to the point: a few weeks ago, I was so cold and out of it (lazy) that I didn’t feel like scraping a sharp razor over my chilly, tender face, so I decided to grow what I am calling a winter beard. Problem is, the temperatures right now are unseasonable warm (I know, pity me, right?), hovering in the low 70s, and it feels more like spring, the time of year when one shaves off his winter growth. But if anything changes on a whim, it’s the weather, so I will hold off a few days before I do anything drastic (less lazy) beard-wise, unless I am so overwhelmed by reader comments then, maybe, I will be forced to grab that razor and shaving cream.

There is another part of me that is sporting a new look these days, and that’s my video website, livelife365.com. Some of my new visitors may be asking, “What is livelife365?” To find out, check out my new front page, or watch this video:



My goal is, and always has been, to try to make my video site as user-friendly and easy-to-navigate as possible. By adding several more links, like Diet and Nutrition and my popular Walking and Talking with Mike videos, right on the front page, it makes it literally impossible not to be able to find what you’re looking for. I will continue to tweak the front page, adding a Video of the Day, among other things, as the days and weeks progress.

Besides being a labor of love, livelife365.com was developed to help people and share information. If that information is not being distributed in the best way possible, I would like to hear about it. Feedback and comments are invaluable in making this possible. Visit my site and drop me a comment letting me know what you think about the new front page changes, I’d love hear what you have to say.

Why, you may be asking, am I so determined to share my views, via videos and the written word, through two websites with similar names? Because through hard work, determination, proper diet and nutrition, motivation, and perseverance, along with the ability to laugh every day (at myself and the world), I have been able to change my life for the better. Did you know that a few years ago I lost over 40 pounds in less than 6 months? Here’s proof:




For more helpful videos and blog posts on how to not only lose weight but change your life, keep visiting livelife365. Every day. Every way. You never know, together we may just change your life.

Until next time…

peace,

Mike

Next post: More Veg Out With Mike (here’s a preview: Vegan-Friendly Garlic Smashed Potatoes

Where Does It Hurt?

I am normally an active person. I was one of those kids who couldn’t sit still, was always on the go and in constant motion. Probably drove my parents crazy. This frenetic energy followed me into adulthood.
I like to keep moving and, given that for most of my working life I find myself situated in front of this computer for hours on end, I make sure I find the time to exercise daily: walking, bike riding, lifting weights, calisthenics, or just working around the house.

Staying active has suited me well these many decades. Nothing like the comfortable ache of pushing and testing your muscles and joints with good, hard effort, then rewarding yourself with a soothing hot shower, an enjoyable meal, and relaxation with family and friends at the end of the day. But a lot of that has changed for me recently.

What if those comfortable aches begin to linger? Or if those sore muscles and joints remain sore long after what is considered a “normal” period of recovery?

I feel your pain.

In fact, I feel my pain. For months now, I have been battling chronic shoulder pain. It hurts to do just about anything that involves using my left shoulder. This video will give you an idea of what it feels like:



The sad fact is, I was not acting (okay, maybe a little) in the above vid. My shoulder is filled with pain, especially when I use it a certain way. And since the pain radiates along my entire arm, it even hurts when I write posts, like this one.

Being a man, and by that I mean: being a stubborn creature who only visits a doctor as a last resort, I first ignored the pain, hoping that it would go away, like most aches and sore muscles eventually do. When it did not, I added aspirin and a heating pad to my home remedy. Still no improvement, so I added constant complaining and moaning to my inept self-healing cure. Again, no change. So I had this conversation with my wife:

Mike: My shoulder is killing me!
Wife: Go see a doctor.
Mike: I don’t know what to do anymore.
Wife: Go see a doctor.
Mike: I mean, I’ve tried everything…
Wife: Go see a doctor.
Mike: It’s never felt like this before.
Wife: Go see a doctor.
Mike: It really hurts.
Wife: Go see a doctor.
Mike: Think I should go see a doctor?
Wife glares at Mike, sadly shaking her head as she walks out of the room.

I finally take my lovely wife’s advice and visit my doctor. This begins a chain of events that takes me from x-rays to physical therapy to a botched MRI to more PT to a cortisone injection to another MRI to weeping like a small child to more physical therapy to one more cortisone injection to sucking my thumb in the fetal position to one last trip to my physical therapist (who my wife now thinks I am secretly dating) to…today.

Or should I say: tomorrow.

Thursday, October 16, 2008, I will be having arthroscopic surgery to repair the pain in my left shoulder.

I look forward to this procedure with paradoxical caution: I am not thrilled with the prospect of being anesthetized and having someone poke around my bursa, bones, muscle, and what-have-you, but on the other hand I am tired of the pain and ready to remedy it.


I leave you with two thoughts to ponder while I am recovering:

1. This will be my last post for a while, depending on when I will be able to sit back at this workstation and work this keypad pain free and without the threat of hindering my healing.

2. Listen to your body. That comfortable ache after exercise or physical activity is a good thing, an indication that you have been active and your muscles and joints are happy and healing. But if that ache lingers or turns into something more, then do yourself a favor and listen to your wife.

Go see a doctor.

Until next time…

peace,

Mike

Streeeeeetch Your Life

Before I take my daily walk, I do something that has helped me avoid injury, remain fit, and extend my lifetime warranty.

I STRETCH.

I perform a series of quick and simple stretching exercises that work all the muscles of my legs, from calf to hamstring. Watch this video to see my complete stretching routine.

STRETCH YOUR BODY

I have been on a steady exercise and walking program for decades and during that time I have not had one leg cramp or pulled muscle or any number of the injuries associated with the wear and tear of persistent pavement-pounding. Why? Because stretching works. Stretching warms up and loosens muscles and joints, better preparing you for the task at hand.


But don’t stop with merely stretching your legs or other body parts. Stretch the rest of your TRIAD (Mind, Body, Spirit).

I’ve demonstrated several ways how to stretch the BODY, now lets:

STRETCH YOUR MIND

I often stress the importance of feeding your brain as much intelligent food (data) as possible. All too often, the mind is consuming too much junk food, or bad data. We all know what happens, physically, when you eat too much junk food: you gain weight, consuming too much sodium, cholesterol, saturated fats and sugars, which causes heart disease, diabetes, obesity, cancer, and other health problems.

Instead, stretch your mind, feeding it good, healthy foods (data):

* Read, every day (“A Book a Week is All I Ask“). Stretch your mind by reading diverse topics, explore your weak areas that need developing, spanning all genres, utilizing every media available: newspapers, magazines, novels, non-fiction, self-help, how-to, blogs, and websites.

* Learn a musical instrument or a foreign language. This exercises different parts of your brain, stretching you further.

* Continue your formal education. Full-time or part-time, go for that AA, or BA, or BS, or MBA, or PhD. This will not only stretch your mind, but it’s also a valuable career asset.

* Pursue your autodidactic education.
An autodidact is a self-taught person, someone who continues his or her education through methods other than formal schooling. Never in history has there been more opportunity or information at your fingertips than today.

Stretch your mind, read every day, learn something new, explore the oceans of data available only a mouse-click away, while avoiding all the negative, unproductive junk food (data) that same mouse-click away. Your brain with benefit, just like your body, in the long run.

STRETCH YOUR SPIRIT

Spiritual fulfillment, or happiness, or just contentment, especially during challenging times like these, is as difficult to attain as it is essential in becoming he complete person we all strive to be.

If you possess great physical strengths and an exceptional intellect, yet remain unhappy, your Triad of Balance is lacking, incomplete. Besides feeling the pain of being out of balance, your are also spiritually bereft.

Stretch yourself spiritually:

* Give to charities, volunteer your time to worthy causes. By helping those less fortunate than yourself, you help yourself.

* Join local clubs or groups where you can interact with like-minded thinkers. Sharing thoughts, mingling, talking and laughing in a community setting go a long way toward improving your mental, happy health.

* Meditate, practice yoga. Relax the soul, and the body and mind will follow.

* Be positive, all the time. Easier said than done, but well worth the conscious effort.

*Perform random acts of kindness. Sometimes just a smile can make someone’s day.

* Believe in the goodness in yourself, and the basic goodness in the world.

* Keep the faith.

Stretching is good for you. On those days when I do not feel like taking my walk or exercising, I still put on my shorts or sweats and slowly ease my body into my stretches…and soon I begin to feel the soothing, comfortable healthy ache that motivates me into action.

Make stretching your Mind and Spirit as much of an everyday activity as stretching your Body.

The benefits will far outweigh the effort.

Until next time…

peace,

Mike

Make Your Calories Count

At some time in each of our lives, most of us want, or need, to lose some weight. Whether it’s dropping those last ten pounds that have been driving you nuts, or, like tens of millions overweight Americans, you need to drop a whole bunch. 20 pounds? 40? Over 50? Guess what? Do I have some great news for you!

If you can count, you can lose weight. Now, I know you’ve all probably heard a lot of this before—count calories, watch portion sizes, eat less, exercise more—but not all weight reduction programs are created equal. Still overweight? Still need some help? Read on…

3500

That’s the magic number of calories that makes up one pound of weight loss.

Huh?

Okay, I understand, no one said there was going to be math, right?

Let’s say you eat 2000 calories each day (which, depending on your body size, gender, or age, is a nice, average number to go by). Now multiply that by 7 days, and the result is that you will consume 14,000 calories per week. Here’s where that magic number—3500—comes into play.

If your goal is to lose one pound a week, you will need to burn 3500 calories more than you ingest, per week. Using the above example: if you consume 14,000 calories, you would need to burn 17,500 to lose one pound in a week. Now, take those 17,500 calories and divide by 7 (days). That’s 2500. That’s how many calories you would need to burn, on average, per day, to lose one pound.

Wow, sounds like a lot of math, and hard work.

Actually, it’s a lot easier than you could imagine.

Using this formula, and eating a high-fiber, low-fat diet, I lost over 40 pounds in only six months. And I have been able to keep all of the weight off for over two years. And here’s the best news—burning calories is not that difficult. We burn them while asleep! You are burning some right now just reading this post. I burned a bunch writing it!

One of the best ways to burn more calories, though, is to become more active. You don’t have to go crazy and start training for an Iron Man competition, you just need to get up and get going. Start a walking program, work in the yard landscaping or gardening, use the stairs instead of the elevator, clean the house (yup, burns lots of calories). Even going grocery shopping will burn a bunch. Here is a great tool that will help you keep track of all the calories you burn. The good news—burning 2500-3000 calories (or more!) per day is not that difficult to do. The challenge for most of us is consuming fewer calories. That’s why I titled this post: Make Your Calories Count.

If you are to limit caloric consumption (eat less), then you need to make sure everything you put in your mouth has value and nutritional purpose. This means—no empty calories. An empty calorie is something (a bag of chips, slice of cake, most fast foods) that fills your stomach, but gives little in return—no nutrition, few vitamins or minerals. They may even be high in saturated fats, sodium, and sugar. No value—so, don’t eat them.

Here’s the important thing to understand—if you seriously want to lose weight and decide to limit your caloric intake, you need to ensure that every calorie you consume has a purpose. Why? Because you only have so many in each day/week, to waste any could lead to your weight loss downfall. An example: one trip through that drive-thru window at your favorite (not anymore, I hope) burger joint could blow your calorie count for the entire day. A double cheeseburger, large fry, and soda or shake, depending on which grease house you are visiting, have anywhere from 1000-2000 calories. And watch their salads; most are high in sodium and calories. My advice: Don’t go there!

I talk in greater detail about all of this information at my video website, livelife365.com.

If you are serious about dropping those last ten pounds or ready to take that first step toward losing fifty, or more, count your calories (magic number: 3500), and make your calories count.

Here are a few more tips that have helped me:

• Eat small mini-meals throughout the day, every 2-3 hours. Toss out the traditional thinking that you need to eat breakfast, lunch, and dinner.

• Chew gum in between meals. You’d be amazed at how effective this it.

• Eat lots of fiber and less animal protein. Fiber curbs your appetite, digests slowly, helps with regularity, and is good for you.

• Stop eating before you feel full. It can take ten minutes or more before the brain realizes that the stomach is full. We all too often continue to eat way longer than we need to.

• Keep a journal. Jot down everything you eat each day—and I mean everything! This includes “tastes” while cooking and “nibbles” from your kid’s or spouses’ plates. And don’t forget liquids; they count too. This is an excellent way to monitor what is working or not in your diet. I still have my journals!

• Walk. Walking is the easiest, least expensive exercise there is. Here is an informative walking video to get you started.

Remember—3500 calories equals one pound. Burn more than 3500 calories than you ingest and you will lose a pound of weight. Do this every week and, before you know it, you will be well on your way to a healthier, happier, better life. I hope these tips help. And, as always, you can find more healthy information, as well as personal development, how-to, and entertainment videos at my video site, livelife365.com.

peace,

Mike

10 Reasons To Get Out and Walk Every Day!

1.INEXPENSIVE All you need to get started is a good pair of walking shoes. Now I'm not going to tell you these are cheap — good ones can run you more than $100. But compared to the cost of other sports or joining a fitness club, this is a relatively affordable. You should also get a pair of sunglasses that provide UV protection and have polarized lenses. Wear these not only while walking but whenever you venture outdoors. No other equipment is needed, except maybe a pedometer (about fifteen bucks). They count your steps and can help motivate you to walk more. Other than that: socks, shorts, a shirt — stuff you already have. And a hat to protect you from the sun. Oh, and bring your cell phone just in case. You never know when you may need it.

2.EASY We all learned how to walk a long time ago, unless there are some one-year-old's reading my blog. All you need to do, after getting the proper equipment, is properly stretch your legs (to avoid cramps or pulled muscles) and choose a good route. Stretching is important. I stretch every day before my two-mile walk and have, thus far (knock on wood), never had any leg problems. If you're just starting to exercise or have some ailment, please check with your doctor. Make sure you loosen up your hamstrings and calves, ankles, and knees. For more on stretching, visit my website and watch my video about walking. As for choosing a route, I like to take the same route each day so I don't have to think about where I'm going. This allows me to relax, let my mind run free, and enjoy the experience. Others may want more diversity and opt to have several different routes. Just be sure the route is safe, has plenty of shade, and is generally familiar.

3.VITAMIN D There is a fine line between getting too much sun and not enough. While you should always be aware and protective of melanoma by wearing a hat and long sleeves, the right amount of sun, and the vitamin D that comes with it, is vital to your wellbeing. The sun emits ultraviolet (UV) rays that produce vitamin D. 10-15 minutes of exposure to the sun is sufficient time to get your daily dosage of vitamin D without risking overexposure and skin cancer. It is a paradoxical challenge, but one worth looking into. Don't take my word for it—ask your doctor, especially if you have sensitive skin or a history of skin cancer. But you do need vitamin D. Among its many benefits is improved bone density and lowering the risk of colon and breast cancer. Vitamin D deficiency has been associated with heart disease, cancer, depression, diabetes, hypertension, even obesity. So, walking is sounding better and better, isn't it?

4.SOCIABLE Walking is one of the best social exercises, one where you can actually hold a conversation with your walking budding without gasping for air, like in an aerobics class. Some people enjoy walking in groups, and those can help inspire and motivate. Or just an after dinner stroll with your significant other offers significant benefits. Me, I walk all by myself, but I don't mind—I'm usually holding a video camera and talking to myself.

5.SPIRITUAL Depending on where you are walking, and how serene or quiet it is, a nice walk can be good for the soul. My daily route takes me through winding paths with lots of trees and a scenic pond, away from traffic sounds—I tend to relax, commune with nature, and allow myself a time to reflect on things. Try it. If your are walking but remain uptight, you may need to rethink your route.

6.HEALTHY It's about time I talked about the myriad health benefits of walking. You burn calories, exercise your legs and lower torso. And if you take along a set of light dumbbells, you can even work your upper torso. Any form of exercise is good for you, but walking is easy on the body and still quite beneficial. Depending on your pace, you can get a decent cardio workout. And there's nothing wrong with breathing in good, clean air every day.

7.AGELESS As I already mentioned, most of us have been walking since we were toddlers. And unless you are hampered by injury or illness, walking has no age barrier. From one to one hundred. Just be sure to select an easy route if you are out of shape or up there in age. But no matter how old you are, get out there and walk.

8.SAFE As long as you stretch properly and avoid dangerous routes, walking is one of the safest forms of exercise there is. It is also, as previously mentioned, easy on the bones and muscles, compared to other forms of exercise—just make sure you buy a good pair of walking shoes. You can walk at your own pace, in a group, down a familiar path and improve your health and your life.

9.UNIVERSAL You can walk anywhere, anytime, indoors or out. Using a treadmill or walking up and down the stairs inside your office building. Speaking of offices—you can walk around the building during your lunch break. The only thing stopping you is you. So, walk anywhere, anytime, anyplace.

10.FUN Hey, walking is more fun that most exercises. And when you look at all of the healthy benefits I have shown you, it's also very good for you too. Get out and walk, every day, and you will be glad you did.

Until next time…

peace,

Mike

Less Talk, More Action

“Genius is one percent inspiration and ninety-nine percent perspiration.” Thomas Alva Edison

"Just Do it!" Nike

I don't know how many times someone has said to me, after I've told them that I have a blog and have written several books, that they always wanted to be a writer. I can only look at them, force a half-smile to my lips, and nod politely. What I would like to say to them is: "Then write." It's that simple. Blog entries, newspaper or magazine articles, college theses, and novels do not get written by talking about writing. As Edison said, you have to roll up your sleeves and get to work.

This blog post is not about writing, it is about doing, taking action. We cannot sit and wait for either the mood or muse to inspire us into action, be it while endeavoring creative paths, like writing or music or art, or any aspect of our lives. Often, I have heard others whine about not being inspired to do this or that. Again, I can only apply that half-smile and nod, thinking about that Edison quote. Because old Tom got it right. Yes, we have to have an idea, some direction, some clue what it is we want to do--write, sing, act, build a house, graduate from college, whatever--but sitting around thinking about it will never get the job done. Less talk. More action!

Take me and this blog entry. By now I imagine you have noticed that spectacular photo I have included at the top of this entry, and, no doubt, wondered what it has to do with all this talk about action and perspiration. That photo was taken at a place right here in town, a tranquil setting in the middle of our impressive park, where locals gather to run their dogs, bike, and walk. You see, earlier today, I was feeling sorry for myself. Why? Couldn't find that perspiration, or effort, to work. I was waiting for some inspiration too. Having neither, I powered-off this PC and headed for paradise.

The great thing about walking, while surrounded by lush foliage and the sound of water cutting through the green, is that it frees up the mind and soul, at least for me it does. I am lucky that my brain is filled with tons of ideas and thoughts crashing about, but sometimes I need to escape from myself, or at least this computer, and embrace the beauty staring me smack in the face. And while I was trekking through the meandering paths, in the midst of this Eden, I not only found my inspiration for this blog entry, but my motivation to write it. In fact, I was so invigorated that I had half a dozen blog posts figured out and found myself picking up my pace so I could get back home and jot them down.

What I did was rush home to grab my camera and click that photo at the top of this post. What do you think? Was it worth it? I think so, in more ways than one.

I guess the point of all this is that less talk and more action is good advice, just look at how successful Edison and Nike are. But more to the point, it is also nice to get back to nature, clear your head, and discover that once you do, you had most of it all figured out in the first place. You just needed to roll up those sleeves...


peace,

Mike

Practice What Your Preach

Stress. It's everywhere, it seems, at times. Waiting for you at your workstation, lurking behind that pile of bills, taunting you for not working out, reminding you that life is filled with challenges, issues, problems. These days my life has been filled with more stress than the norm. Working too many hours, physical pain (I have a chronic shoulder problem that will eventually need surgery to remedy), relationship challenges (nothing major, just the everyday give-and-take of fifteen years of marriage), job issues, to name a few. I have been so stressed out, as they say, that I decided I had to do something about it. So I made a video.

Now, I make videos all the time. My website, livelife365.com, is a vlog, or video blog, which is all about vids. And since my videos are based on programs or events or issues that I have lived through, I understand the genesis of each and every one of them. In other words: I practice what I preach. Except now I am battling this stress mess and in dire need of some advice. Well, Mike?

Check out one of my recent "how-to" vids titled: "How to...Manage Stress." Then check out a dozen others, but do that only after you have watched the one about managing stress enough times to, well, manage your stress.

Okay, I will. Be right back.

(that sound you hear is Mike munching on healthy, non-buttered, popcorn while enjoying a very well-made video about stress management)

Wow, that was good. I like the part about how exercise helps to reduce stress. Also how stress is a part of our lives, and we can never really get rid of it. We just need to work on managing it.

Great. What else?

Relaxing with a nice cup of green tea, trying not to think about things. Enjoying a good book, taking your mind away from your problems.

All good advice. Anything else?

Yes, as a matter of fact. Get out and work on a hobby, like gardening or a musical instrument. Wow, I'm feeling better already.

That it?

Nope. Meditation. Yoga. Sitting outside, catching some sun. Listening to a water fountain, or the ocean. Relax, think good thoughts, get away from it all.

Man, sounds wonderful. So, how do you--

Hey, I'm not done yet. Talk to a friend or family member on the phone. Laugh. Think positive thoughts. Hang around positive, funny, happy people.

Dare I ask...anything else?

Glad you asked. Eat right, take a nice walk, lose weight, feel better, and manage your stress.

And...?

Get a good night's sleep. Always. Six, seven, eight hours. Whatever you need. It's different for every one.

I don't know about you, but I'm starting to feel more relaxed.

See? It works. You just have to do it. Work on it, every day, every way.

Just like livelife365.com, that what you're saying?

Exactly. Think about it.

And I hope this helps.

peace,
Mike

Check out the video: "How to...Manage Stress" at livelife365.com and at the bottom of this blog.

Are You Balanced?

Trick question? Are we talking mentally, physically, or spiritually? Actually, I'm talking about all three. Right now, for instance, I am struggling to find a nice balance between an increased workload and the need to relax. Time, it seems, is swallowed up by this blog and my vlog, my full-time job (you know, the one that pays the bills), and all the little things that go on in between the three. I cannot recall a day or hour lately when I felt bored. And that's a good thing, for the most part. I am a firm believer that human beings are happiest when they are busy, driven, leading a purposeful life. But we still need balance.

What's the old saying? All work and no play makes Jack a dull boy? Well, I don't know how dull I've been of late, but I sure am beat. More to the point: I am out of balance. I looked in the mirror the other day and almost didn't recognise myself. Gazing back at me was this sunken cheeked guy, with five days of growth on his face, huge dark circles rimming his eyes. But beneath that haggard looking facade I noted a hint of a satisfied smirk, a contented grin. Yet, still, I was not complete, whole. Balanced.

I have a program, that I am in the process of turning into a book, called "Triad of Balance." What this is--the short version--is working every day to get yourself in balance. Get your triad in balance. The triad being: Mind. Body. Soul. All the while, as you strive for balance in each area (Intellectually, Physically, Spiritually), the ultimate goal is to then get those three in balance with each other. I will touch more on these principles in coming blogs. In the meantime, if you can't wait (the book will not be out for several months), I have a video about this on my website that goes into more detail than I will in this entry.

Now, back to why I am out of balance right now. By working too many hours, I have been neglecting to work on other aspects of my life. Other areas that, if ignored too long, will rise up and bite you. It is vital to, first, understand what your mind, body, and spirit need daily to be complete. And then essential that you make yourself do these things. I know that I need to workout almost every day. That I need a certain amount of sleep. That, even though I love the work that I do every day, I also need to feed the other parts of my brain: reading for pleasure, relaxing and talking with my wife, walking outside, dining out, or just sitting in front of the TV, watching a funny sitcom, doing a crossword puzzle. Simple tasks, not as important, it seems, than working at earning a living. But vital for your balance. Essential. Any of this sound familiar to you?

I just briefly touched on the edges of the importance of living a balanced life and offered up a few remedies. Remember, the key is your understanding of what YOU need in your daily existence to make you whole. And don't forget your Triad: Mind. Body. Soul. Because, if even one of the Big Three is out of whack, you will be out of whack. Even if you are balanced intellectually and physically, but lacking balance spiritually, you will not be complete. Think about it. One step at a time. One area at a time. Then work on getting all three balanced. The good news? The more conscious you are of your needs, and the more you strive to attain them, the closer you will be to getting where it is you need to be. And even if some days you are slightly off, a little unbalanced in one area, by understanding what you need to do to get back on track you are that much better off. As for me, I vow to work less and spend more time relaxing with my lovely wife. Maybe take a scenic walk with her through one of the many wonderful parks we have here in town. In between that, think I will park it on the couch with a pile of magazines and newspapers, put the Red Sox on the tube, sip some green tea, and, if all goes well, nod off and catch up on some sleep.

Balance. Have you checked yours lately?

peace,
Mike

For more about balance, visit Mike's website: http://www.livelife365.com/