Archive for the ‘Exercise’ Category

Exercise Survey For Class Project – $50 Raffle (UPDATED)

UPDATE – This has completed. We wish a big “Thank You” to everyone who participated, and a big “Congratulations” to the winners. The data collected was very helpful for my wife and her project.

Please help my wife with some research for a class project! Read the email from her below. Thanks!

Hello everyone,

For one of my classes, I am gathering information on exercise habits of families with children for a class project. By qualifying to complete and completing a brief 10-15 minute survey you will be entered into a raffle for a chance to win one of five $50 Gift Certificates.

Your information will only be used by the five students working on the class project; your information will not be sold or used for any purposes outside this research. Please contact us at with any questions.

Visit to begin.

To view the rules and regulations regarding the drawing, please visit the following page: DrawingRules

Please pass this along to others who have families who might be interested in participating as well.

Thank you for your help!



Challenge: 101 Goals in 1001 Days

goals101 Goals in 1001 Days is such a great idea, I just cannot resist it.

This challenge is to prepare a list of 101 things you would like to do in the next 1001 days. You can choose to start the list today or work on your list and start in the next week. This site is the originator of the idea and the rules:

Tasks must be specific (ie. no ambiguity in the wording) with a result that is either measurable or clearly defined. Tasks must also be realistic and stretching (ie. represent some amount of work on your part).

Here are some other people doing this challenge. Have a look at their lists to get some ideas.

I am creating a page to track my goals and I will post different challenges and results as I go. Now, that I am back from my honeymoon in Greece, and my honey is back in school and spending a lot of her time doing schoolwork, I will have some free time to focus on personal development projects (and maybe doing more posts here too).

Also, tomorrow is Rosh Hashanah, the Jewish New Year. I’m not Jewish, but I figure this is a perfect time for new resolutions. This holiday is not about drinking, but about self-reflection and self-improvement.

Psycho Runs Manhattan

Jogger.Here is a woman who made a ridiculous plan without thinking about it first. She wants to run the entirety of every street on the island of Manhattan.

She has no idea how many miles this is. She doesn’t know how long it will take. She decided to do this, but without any idea of what she could possibly gain from it.

What do I think of this crazy and ill-conceived plan? It is brilliant! Inspired! Inspirational! Many years from now as she tells her grandchildren about her accomplishment, I will be telling my grandchildren that I flossed everyday for the span of two weeks.

Good Luck, Ridiculous-Plan-Girl! I am adding you to my “blogroll” so we can check on your progress.

That reminds me. I have to start saving up money so years from now I can afford to buy my grandchildren expensive gifts so they will like me and not think that I am a loser (even if I do still have all my teeth). Either that, or I need to start some better challenges!

What Happens When You Fail?

CookiesExcuses are the biggest obstacle to adopting and maintaining good habits.

For this reason, these “Do Something Everyday” challenges are easier than a “Do Something Three Times a Week” challenge. The absolute nature of these “Do Something Everyday” challenges apply tremendous positive force to integrate new habits into your life. They are bulletproof to excuses. You can’t say, “Maybe I’ll skip today and do it tomorrow instead.”

There is a flip side to this though. The problem with these “Do Something Everyday” challenges is that every once in a while you will really, really need to skip a day. That skipped day isn’t even that big a problem. The problem is the day after that and the day after that. As soon as the challenge loses it absolute nature, it looses its teeth.

This is like the dieter that has two pieces of chocolate cake, and then says, “Oh well. My diet is ruined. I might as well have a few more pieces.”

Failing one day does not mean that you have failed the challenge. It means that things just got harder and it is up to you to overcome, persist, and prevail.

Before you start a personal challenge, make up sensible rules and even escape clauses. For example, if you are trying to give up caffeine:

  • “I can have X units caffeine if I’ve had less than Y hours of sleep” is a sensible rule.
  • “I can have X units of caffeine if I am driving and staying awake is a safety concern” is a sensible rule.
  • “I can have caffeine if I’ve had a bad day” is the type of bad rule you would make up in the middle of a bad day. Don’t let yourself do this.

So, make your rules first and stick to them. If you miss a day, don’t give up. You haven’t failed. Stay the course and try harder.

Personal Challenge #5: Week with no TV

Turn Off the TV
We will now start the “Week with No TV Challenge”, as we described earlier. Now is a great time to start adopting a healthier and more fulfilling lifestyle.

What to do:

  • Take that list that you made of all things you wish you could do if you had more free time.
  • Add a few more items the list, and put it right by your TV.
  • Turn off the TV. Put the remote away. Unplug the TV. (Why unplug it? Because you need to create greater distance between you and the empty things in your life, and to create less distance between you and the fulfilling things in your life. Even small changes in these distances can create significant changes in behavior.)
  • Make a mental note of the date. No more TV until a week has passed.

Some rules:

  • You can choose which day this week to start this challenge.
  • You can choose to try longer than a week, if you would like.
  • You may decide that you can still watch TV at the gym while you are exercising on cardio equipment.
  • Any decisions, time-lines, exceptions, or rules that create before the week starts must be adhered to after your week starts. You cannot abandon a promise to yourself in a moment of weakness.

May Challenge: How to Make Exercise a Daily Habit

Exercise!When forming new good habits, it helps greatly to have an initiation period when the habit is done every day for at least three weeks. I am now most of the way through a 30 Day Exercise Challenge, as challenged by a great blog called Zen Habits.

For the last several months prior, I was only exercising one or two days a week, though trying unsuccessfully to increase that number. Accepting this challenge was a huge motivational factor to making a real commitment to building a new positive habit.