Archive for the ‘small steps’ Category

A haiku is a Japanese poem containing three lines totaling seventeen syllables in the pattern of 5 – 7 – 5 syllables. It is really different than anything I have ever written before and very powerful. It allows the mind to reflect on the shortened text and obtain a variety of potential meanings. I created this using a set of dice called Haikubes that provides a theme and words to choose from.

Enjoy my haiku or don’t; it’s all up to you.

Haiku - 17 syllables

A Reflection on our World


love: gorgeous places –

wind flying; sweet grass; leaves turn –

eyes glancing: marvel


I have been away too long. I am glad to be back.

Bella’s first



Jeff Sanders and The 5AM Miracle


Enjoy Jeff Sanders and our discussion about food, running, responsibility and how all these things work together.

Mocha Vegan Performance Podcast #27


What to eat seems to be at the top of everyone’s list all the time. I remember thinking about people’s inability to suffer in today’s world. I hear the stories of the bible and consider that suffering today can mean that McDonald’s is out of ranch for your Chicken McNuggets…Needless to say, we expect a higher level of comfort today than ever in history.

Food gets real with Denny Krahe

Denny has a great attitude towards food and trying to get the best versions of the food he eats whenever possible. Listen in to episode #25, publishing soon at


Mmmm, ice cream!


Choco Taco


Our glaciers are said to be dying, but our bodies may be following a similar slow decline.  Mark brings in a little Darren Hardy to try and jumpstart a better way to look at your health.



Listen in to the awesome small stepper philosophy of Mr. Sid Garza-Hillman of the Approaching the Natural Podcast.

FINALLY! New podcast episode up. #13 discusses mornings and setting yourself up for success with a routine.

Why do you think many diets or exercise plans fail? Yes, beyond the fact that quick fixes are not sustainable. Think about what happened that last time you started a diet or made a New Year’s Resolution. You start with an end in mind – perhaps a goal to “lose a few pounds” or to “become a distance runner” someday. Let’s start with diet:

The first day, you have a modest breakfast, a healthy lunch (or so you think) and what seems like a good dinner. And do so for a week. Yet, when you step on the scale the following week, you have actually gained a pound! What could have gone wrong? It IS hard to say. Perhaps your meals weren’t as modest as you thought. Since you weren’t previously a salad eater, that “healthy” salad may have been loaded with hard-boiled egg, bacon bits, cheese, meats, rich salad dressings that were calorie dense additions to those already delicious croutons on top.

What about the running / exercising approach as a resolution. Things always go well at first, don’t they? The gyms are notoriously packed the first half of January every year. Then there seems to be a slow dwindling of the people who arrive on a regular basis. Even getting a personal trainer is not a guarantee. Some people with less limited financial resources that me can retain a trainer for a long time as someone to hold them accountable for their efforts and progress. Let me try to save you some money and point you in the right direction.

Your first visit to a personal trainer – when they are interviewing to be your trainer (aka selling you a package of training sessions) will involve a tour of all of the types of equipment in the gym. Some of those with improper form might be pointed out, noting that you have to be careful not to do a certain thing so you do not hurt your back, etc. They sit down with you in a small office and ask about your goals. This is where they do something very valuable for you: They help identify what EXACTLY you hope to accomplish. You may want to lose or gain weight, become stronger, run faster, look good in your new gym clothes, who knows, but they will ask the right questions so that you COMMIT to a future version of yourself. The really good salespeople will help you visualize this new-and-improved version of you so that you don’t know how you’d possibly leave without signing up for their ongoing assistance. I’m not saying not to do this, because I learned a lot from Kevin when he helped me about ten years ago after I lost my first 50 pounds or so. He helped me understand how to do things beyond the equipment.

If your budget doesn’t allow for such a thing, there are endless other options, but they all involve one common thing: TRACKING. Tracking just means keeping score consistently so that you can make course corrections and keep your efforts moving you towards your goal or goals. In order to know where you’re heading, you goal should be SMART. S.M.A.R.T. is an acronym that stands for specific, measurable, achievable, relevant, and time-sensitive goals.

Here’s how it works: You goal should be specific, i.e. “I want to lose twenty pounds in five months.” You have said how much weight you want to lose, good. Not just identifying that you want to thin down a little. This goal is also measurable because you could do weekly weigh-ins and see if you are moving forward. For the goal to be achievable, that is subjective, but you will know (in your heart of hearts) if you are setting the bar too high. Remember that extreme behavior shifts are typically very difficult to sustain in the long run. Most diets that exclude certain types of food or severely restrict calories ultimately result in the weight coming back. Take small positive steps by tracking your food intake and just looking to see what things that you normally eat may be causing you to maintain a higher than healthy weight. I remember Coca-Cola being the first thing to go when I tried WW on-line. It became OBVIOUS that this was something with no nutritional value that simply added calories to my day.

Make sure your goal is relevant. If your goal is something you don’t really care about, you won’t try hard to reach it. You have to feel the need for the goal, to have a strong reason WHY you are seeking the goal in the first place. And, finally, time-sensitivity is critical to goal-setting. I’ve been down this road many times in the past. I want to lose some weight. Ugh. Let’s go back to 20 pounds in five months or 20 pounds in a year. Once you set a reasonable, attainable, period of time it becomes math and common sense to make an actionable plan.

Let’s say my goal IS to lose 20 pounds in 20 weeks for the sake of keeping it simple. That would be losing one pound each week. Whoa, that sounds too scary, so I am going to say 10 pounds in 20 weeks. That means you would lose one pound in two weeks. And, like I touch on earlier, tracking what you eat with a food journal or an app or website like My Fitness Pal, can help you identify trouble spots and evaluate progress. My Fitness Pal (MFP) helps you calculate how many calories to eat to reach this goal. Here’s how it works: One pound is created when you eat an extra 3,500 calories – calories in addition to what your body requires to function based upon your size, gender and activity level. The same works in reverse. Once you have eaten 3,500 calories less than your body requires, you will lose one pound. If your goal is to lose a pound in two weeks (14 days), simply divide 3,500 calories by 14 days to reach a daily deficit of 250 calories. Even without tracking you might quickly decide that the Coke and handful of candy that you have during your workday might be adding up to 250 calories. And, if you could simply replace that soda with water and pass on the candy…it can be that simple. Habits are tricky things.

It is always good to consult with your doctor before changing your diet or exercise patterns. Please do not try to match numbers with the weight loss shows on television like Biggest Loser. These are unhealthy endeavors and the contestants are very closely monitored in a closed environment in most cases.

Track your food if you want to lose weight. You will see patterns. Track your runs if you want to run a distance race. Just make sure that your define your goals as S.M.A.R.T. goals so that you can make a plan that measures (tracks) your progress towards your goal.

A couple of resource links that I used to help for weight loss and/or training for a race:

My Fitness Pal There are great community forums here. I am phipps3113 on MFP.

ONTRI This website guided me through training for my first half marathon in 2004, my first marathon and my first few triathlons. They have free or paid plans. I always used the free ones. There are great forums with lots of people willing to help, just like on MFP. This gives you a place to log what you accomplish so you can see how you are doing.

Please tell me what your goals are. Goals in your head are just fantasies. Get it in writing, make yourself accountable by telling the world. If you aren’t ready to tell everyone, send a message just to me. I’d be happy to help.