May 18

Today concluded my 12-week Body For Life program. I committed to posting the before & after pics so let’s get this out of the way- here’s me in my boxers 12 weeks ago and today:

seansbodyforlife
I learned a lot from this process and I’m happy with the results so far (nothing ends today – I’ll be continuing the training and the diet without a doubt). I did miss my goals of single-digit body fat and doubling the weight I can lift but I was able to move the needle from 18%BF to 14% and I can lift an average of 40% more now than when I started. Another twelve weeks and I’m confident I can attain both of those goals.

I figured I’d share some of the things I’ve learned that were non-obvious and that could be helpful to others considering the program. And let me preface everything by saying I have zero affiliation with Bill Phillips or his company. I just like his philosophy on eating and exercise and the motivational and instructional value of his book. In no particular order here’s a braindump to round out my last post of commentary from the halfway mark.

The Workbook

As I mentioned previously, the iPhone apps for tracking food and exercise are impractical as they add too much friction to the process of recording stats.  While they are better in that they give you nifty progress graphs, you’re not optimizing for viewing, you’re optimizing for ease of capture. It’s ultimately about how much weight you put up next time and even the best app I found still required too much effort to enter stats. Print out the booklet in a combed binder at Kinko’s for $15 and use that instead. I had them do the first and last pages as cardstock because your book will weather its abuse better that way. And a combed binder works best of any binding because it makes a handy place to store a writing instrument.

You live with this book for 12-weeks. It becomes an irreplaceable, authoritative archive of how/when/what you lifted and ate. Do yourself a favor and in big permanent marker put your name, phone, email and a nice note asking people to return it if found.  

I found the “actual vs. planned” distinction to be overkill. I think I only planned my meals and workout on the first day.  Realistically if you belong to a big gym and go at highly trafficked times you won’t dictate which machines you can use so you end up playing it by ear.  Same thing on meal preparation – it’s pretty unrealistic to plan out your meals for the week. You’ll end up getting a bunch of stuff at the store and deciding “at runtime” what to prepare. Lastly, I found his notation of tracking water consumption as a meal line item to be cumbersome. I just put hashmarks in the margins as a rough guess of how many glasses and at what point throughout the day I had them.

Customize the routines to your accommodate your goals

I found the program to be slanted towards fat loss as opposed to muscle gain. If I were to have followed the orthodox program I’d have only one upper body workout on alternating weeks – I found that unacceptable. Instead I altered the program to better fit my goal of muscle gain and would rotate pulling one muscle group out of the upper body day and focusing on it intensely on an adjacent cardio day.  This seemed to work well especially since 20min for cardio leaves a lot of room for doing other exercises. 

Google doc for streamlining grocery shopping

I’m not a big fan of grocery shopping (or any shopping for that matter). I find it tedious and almost always end up ping-ponging back and forth across the store because I forget an item in produce and then realize I needed some random cleaning product, oh and then the banannas, oh and then a toothbrush, etc.  I did come up with a simple way to streamline things: make a google spreadsheet with all the items you could possibly need ordered by physical location right to left in the grocery store.  Here’s . Of course I didn’t need everything on each visit but it’s way easier to skip items you don’t need rather than to forget the ones you do. 

Value of removing decision making

Much in the same way that Getting Things Done alleviates the burden of decision making and turns your todo list into a set of executable units, the BFL program does the same for eating and working out.  You know exactly what to do each day when it gets to a meal or workout- simply refer to the relevant page in the book and build upon what you did before. I believe this accounts for 50% of the magic of the program. The other 50% are the motivating stories from the book and Bill’s somewhat-cheesy but clearly genuine interest in helping people get over the hump and achieve their fitness improvement goals. 

Certain exercises can be done everyday

pulllupbarI found that abs and pull-ups are exercises that can be done everyday. I hung a wide-lat pull-up bar on my back patio and made a habit of doing a set when I woke up and before I went to bed. It cost a total of $50 for all the materials and took about an hour to set it up. Basically I drilled a hole through the beam and fitted it with a chain that held up the bar via a c-clamp. Doing a set of pull-ups and situps every morning and evening has become a habit.

Tupperware + cut fruits & veggies = awesome

I used to pay $7 for the pre-cut bowl of cantaloupe slices- what a waste. You can pay $.80 for a fresh whole cantaloupe and spend 10min cutting it up and have more and fresher slices that you save in a tupperware container for the rest of the week. This works with fresh veggies as well. I still buy packs of frozen but typically buy a fresh vegetable and then cut it up and store a few servings in the fridge for the rest of the week.

Burn your boats

goals

I’m a fan of publicizing goals. I believe when you make a goal privately to yourself it’s very easy to blow it off and fall short. Posting them in a conspicuous place however puts the power of peer pressure in your favor: you know that people will be reading it and will hold you to it.  A number of times I was on the fence about blowing off the gym or having a dessert and I thought about the idea of posting a before an after pic that looked identical. I posted a set of goals on my bathroom mirror when I started and I don’t mind posting them here because I know my friends that read my blog will help hold me to them. Ultimately it’s about doing whatever you need to to get motivated and stick to your commitment. 

Well tihat’s about all the observations I have.  To be clear I did this using no supplements other than protein shakes and power bars. The majority of the change manifests towards the last part of the 12wks but if you stick to the plan a transformative change is possible in a short time.  I encourage anyone considering a diet / exercise program to check this one out. I’m very happy with the results and plan to continue the regimen of eating and exercise indefinitely. If you’re local in Phx and want to borrow the book, I have a very dog-eared and chewed up copy that I’m willing to lend anyone who asks.

Tagged with:
Apr 22

I like to support artists as much as the next guy but the fact is when you’re in a startup what little money you earn goes towards essentials, not luxuries. But having bare walls is uninspiring and a few small comforts go a long way. So I came up with a fairly inexpensive method for solving this problem and figured a I might as well document it. My goal was to get a giant 6’x4′ color print of a beach scene on my bedroom wall for as cheaply as possible.  This is my $35, two-hour solution that yields a satisfactory (albeit somewhat ghetto) alternative to buying an enormous single-piece print for hundreds of dollars.

Find the art

So first you’ll need to find a digital photo to use that’s hi-res enough where it won’t look completely pixelated once you blow it up to scale. I used the Flickr search and scanned through hundreds of beach scenes before I found a couple I really liked. Sorting by “Most interesting” made the search quicker (btw, you have to click the “all sizes” link on each photo to find one that has a resolution of 2000 pixels or more). Once you have a pool of candidates then you have the difficult task of boiling it down to the right one.  I decided if this is going to be a photo I’ll be living with every day, it was worth “living with it” as wallpaper on my laptop first to see how I would like it over time. So I installed an app on my Mac called “Desklickr.”  This is  a neat little donationware app that lets you automatically swap your wallpaper periodically and feed it with your Flickr photos that you’ve favored. 

Prep the art

Once you decide on the one you want the next step is to cut it up.  Photoshop is the ideal tool. You’ll probably be printing panels of the scene on 8.5 x 11″ paper so first thing is to size the image appropriately.  Use the Image > Image Size option to scale it, uncheck Resample Image and set the width to the target width of the desired final print (in my case 6″ or 72 in). It will tell you your resolution (your res will be pre-ordained as it’s not resampling the image):resizeNext you need to grid out the scene and slice it up.  Whatever your individual panel size is (again mine was 8.5″x11″) make a selection box that is exactly that size and put it in the upper-left corner.  Make sure that under the View menu both Rulers and Snap are checked. Now all you do is drag the guides from the rulers across to the boundary of your select box. This is a little tedious but as long as you have the snap settings enabled it’s not bad – drag a ruler, then drag the box, drag a new ruler, etc.  Do this until you’ve gridded out the entire scene like so: 

griddedNow you’ll have some scrap on the right and lower edges. Crop the picture until it has only full panes (in my case a 6×6 grid). If you want to make any color adjustments to the image, now is the time.  You can get crafty and use the paint effects if you’re looking to simulate a watercolor or pastel piece of art.  Once you have it looking the way you like, it’s time to slice it up.  My antiquated version of Photoshop has a slicing tool that unfortunately assumes you only ever want to output .gif files for use on a web site.  Gif’s mean unacceptable compression for our situation though so we’ll need to bring the image into Imageready and use the slicing feature there. Once in Imageready simply do Slices > Create Slices from Guides to get this:

slices

Do File > Save Optimized As and choose “Images Only” (as HTML has no place in the real world). That will output a bunch of .jpg’s in a directory. That’s all we need now in order to print it up.

Print it

I printed mine at Kinko’s. If you have the patience you can use their online print tool to send the job but there’s no convenient way to add a bunch of images in one step. I found the bandwidth of burning a disc and delivering it via car to be faster than their online tool for this job. I printed on standard paper and instructed them to cut the white strips off the sides so that there was no bleed.  The entire order of 36 color prints cost under $30. 

Hang it

materials

The last step is to hang this sucker. This is the most time-consuming part of the project and to do it right requires that you lay down a grid on the wall to get it spaced correctly.  If only it was as simple as dragging guides in Photoshop…

For this step you’ll need thumbtacks (ideally 4 for each pane plus some extras for doing the grid) and thread.  Figure out exactly where you want the print to live and make sure it’s right because once it’s up, it ain’t movin’.

The best thing at this point is to tack up one or two of the panes and figure out the spacing you want between them. I found about a 2″ gap between them was right. Stub out a few and then mark the upper-right corner of each with a tack. Snake the thread back and forth making the evenly-spaced horizontal and vertical rows flush with the upper-left edge of each pane. You should get something roughly like this: 

halfwayNow it’s just an exercise in pain tolerance as you plug ‘n chug through tacking in the rest of the panes.  WARNING: now is no time for pride, get a thimble (or a bottle cap if that endangers your ego- some kind of thumb protection).  Tacking 150 pins into a wall I’m pretty sure is a twisted form of torture reserved for special criminals –  your thumbs will hate you for it (mine do days later).  After a solid hour of tacking you’ll wind up with an end result something like: 

final

The one thing I might recommend in retrospect is doing a proof with the entire image shrunk down to a single page in order to test how the colors will translate. This image turned out a bit warmer than it appeared onscreen. Fortunately it’s a sunset so that only enhanced the glow of it but the only true way to know how colors will print is to print out a small scale version first. 

There it is though: a starving entrepreneur’s pre-IPO substitute to expensive wall art. I’ll update this post with the post-IPO version someday ;-) Hopefully this helps a few other startup ramen eaters to fix their empty wall problem and get a much-needed relaxing beach scene on their wall to enjoy.

Tagged with:
Apr 16

Ten years from now we won’t need workers who do things right.
We’ll need workers who decidedly do things known to be wrong
in the pursuit of discovering the new right things to do.

This essay has three parts. It will first examine the economic threat posed by China to the United States from the perspective of agile software development, it will seek to explain how and why the current education system in the US is broken and lastly it will offer a set of suggested changes for revamping the current system to meet the threat and retain a position of relevance. 

The True Nature of the Threat

Agile software development involves a “practical usage-centric” philosophy and an iterative approach to solving problems. Many of the concepts of Agile translate into non-software-related problem solving. One such concept is an idea put forth in Alistair Cockburn’s book regarding the cumulative effect of aligning many small force vectors precisely in one direction.  The idea is that a software project involving multiple participants can be thought of as the exercise of dragging a large boulder from point A to point B.  You can get a massive return by intermittently investing small amounts of energy to ensure that everyone is pulling in exactly the same direction.  It’s best understood by this picture:

On the incongruent team, people have a general idea of the direction they should be pulling but they spend a good deal of energy tugging against one another.  On the congruent team, people are working from the same compass and are in near-perfect alignment. The resultant force is much greater. Note that nobody is pulling any harder than anyone else. All individual team members are pulling with identical force, it’s just that the congruent team translates that work into 5x the forward motion of the other team. 

Now here’s where I’ll ask you to roll with a hypothesis: if you had to pin a US flag and a Chinese flag on the teams above, which team would be which?

One of the things that makes the US strong is its diverse culture, the difference of opinion in all aspects of life (heck the ability to challenge opinion at all), and freedom to do things differently. China on the other hand has a comparatively homogenous existence. I’ve never been to China and therefore only know about it from watching the Olympics but their culture seems fundamentally opposite to ours in this respect.  Way less diversity, way less freedom to think differently, no ability to challenge the status quo or free markets to try competing ideas.  What they lack in diversity however they compensate for in extreme team congruence and discipline. Every citizen there is groomed from birth to be aligned towards the cause of the government – and the ones who aren’t get squelched quickly. 

The other factor that’s not accounted for by the above image is that their “team” is 4x as big as ours.  The estimated population of China a year ago was 1.3BN people, ours was 300MM in the US. So quadruple the number of arrows on the diagram above for “team congruent” and see what effect that has on the resultant force- not only are they using their force more efficiently but they have more raw pulling power to being with. 

So where am I going with all this?  Before we get there, let’s look at our educational system.

History of our Educational System

The DNA of the US is one of diversity, risk-taking, opposition, conflict, creativity, free market forces and both spectacular failures and spectacular innovations. China is one of homogeneity, discipline, tradition, incremental improvements and predictability. If we’re a patchwork quilt that’s been knitted together over the ages from all kinds of different fabric, China is a pristine piece of galvanized steel:

flags

That’s not to say one material is superior- just different. They have tensile strength but with it, rigidity and brittleness.  We have elasticity and diversity at but at the expense of reduced congruence.

Looking at education though, our culture exists in spite of our educational system.  China’s culture conversely is a perfect reflection of theirs. It’s a miracle we still have the texture and sharp edges given the dulling grinder we run our kids through. To understand where the system has gone off the rails, let’s back up a bit: 

The industrialized revolution created a demand for factory workers – drones who could operate machinery, take orders, follow instructions and perform a set of prescribed tasks repetitively and accurately.  This was what constituted “work” back in the day. An educational system grew to meet the goal of generating the ideal worker for these conditions.  Consequently the following educational practices emerged:

  • standardized testing
  • multiple choice answers
  • a “hub-and-spoke” instruction from one teacher to many students
  • asymmetric information exchange with students primarily absorbing info
  • emphasis on memorization and adherence to convention

And that’s exactly what we needed at that time- it produced the intended result.  

What’s changed since then though is that the jobs of significance now are not at all about being able to operate machinery in predictable situations following pre-established protocols. Those jobs are still available but they’ve been commoditized via either software automation or outsourcing.  The skills that are now in demand are:

  • critical thinking to determine what the real issues are
  • problem solving that operates creatively under constraints
  • effective communication in all realms (digital & in-person / written & verbal)
  • persuasion, negotiation & the ability to inspire
  • effective collaboration in teams

2817001032_4ee1d7ce35_m

This is an entirely different set of skills. The legacy education system we’re running is purely an artifact of a time when we needed something else – we’re clinging to something that no longer suits our need sheerly because it’s the way it’s always been.  It’s like the anecdote about the lady cooking at Christmas time. Her guest asks why she trims the edges off the ham in the oven and she says, “I dunno, that’s how mom always did it.” Conveniently the lady’s mother is standing there and when asked about the rationale for that practice she says, “I dunno, that’s how mom always did it.”  Fortunately the grandmother is there in her rocker and when interrogated about this tradition of trimming the ends off the ham she says very matter-of-factly, “we had a small oven.”

Assuming the typical child starts in pre-school and then does K-8, high school and a four-year term at college that’s an 18-year lead time to mold him/her to join the workforce. That means if we were able to flip some magic switch today that revamped the educational system immediately, there’d still be students trickling out of that pipeline for the next 18 years at varying degrees of tainted mental programming carried over from the old system.  

The Proposed Reform <ahem> Demolition

So it does no good shout doom & gloom without offering suggestions for addressing the issues.  

If we can agree:

  • that China represents the most formidable adversary to the US
  • that they have more human and natural resources than we do and
  • that the people of China are effectively more disciplined and galvanized than we are

the logical question becomes “what should we do about it?”  “Are we just screwed at this point?”  It’s no question we’ll lose our role of dominance, the question is will we retain a role of relevance?  I can tell you what we should NOT do- we should not engage in an impossible battle of trying to match them on the qualities at which they already excel. The philosophy of disruption espoused in books like the “Innovator’s Solution” says that we’d be silly to go head-to-head on that axis of competition; we’d be playing an endless, unwinable game of catch-up. The proper response here is instead to change the axis of competition itself  and play to their weakness (and our strengths). But that involves starting at the root of everything and retooling the educational system. 

If you’ve bought into the arguments thus far, here is a set of practical, actionable steps I propose that would set things in motion for the better:

  • Repeal “No Child Left Behind” – Contrary to its euphemistic name, NCLB is an atrocity. My mother was a public school teacher of twenty-five years and I have several friends who are currently teaching in the public school system.  This policy is more appropriately named “Everyone Kept Behind.” It shackles teachers and forces them to focus energy on the wrong things. I won’t delve into that diatribe here because it could be an entire post on its own.
  • Abolish standardized testing – That’s right.  Kill it outright. “Well then how do you measure performance objectively in that situation?” you ask.  You don’t – life isn’t objective, it’s entirely subjective in nature.  The impetus for having standardized testing is all about quantifying progress against some objective yard stick but what’s the point? Remember we’re talking about a ground-up overhaul to the entire educational system here – not a minor adjustment. The answer for performance measurement is you develop a peer-driven, market-based assessment. There is no concept of “teaching to the test” anymore – the test is the market which is constantly evolving so think of your performance rating as your personal stock price in that system.
  • Redirect monies from the above two programs to a teacher reimbursement fund: A good number of teachers end up digging into their own pockets for things like classroom supplies. With already meager salaries they end up spending their own money to do their job. That or they do without the supplies they need to effectively do their job.  This is unacceptable.  Whatever money can be recouped by whacking the above two programs should be put in a kitty that’s divvied up amongst teachers struggling to pay for supplies.
  • Develop students like trainers develop athletes: this is the core of the mental shift- we need to no longer think of a school as an assembly line factory that runs a student through set grades and subjects. We need to view it as a training facility where natural abilities can be discovered and amplified. A teacher’s role should be to help identify and elicit those natural strengths and then cultivate them. Sure there will be areas of concentration which each student gets (the current subjects like English, Math, Science, etc) but the teacher is more akin to Stubs in Happy Gilmore than the English teacher in Ferris Bueller’s Day Off. 
  • Break the interaction paradigm and make it like a dojo: In the martial arts students advance and then must take a role teaching the newer students in order to continue advancing.  You always learn something with a deeper intimacy once it requires that you teach it to someone else.  Schools must break the hub-and-spoke interaction model and embrace the notion of peer-to-peer learning. 
  • Learn to learn: With very few exceptions (such as memorizing multiplication tables) there’s little reason to focus energy on memorization-intensive exercises. Think “long division” – what happened to that skill?  How many times have you used it?  It’s not about storing answers in our heads anymore- it’s about knowing the tools and techniques to find answers at runtime. There’s a statistic floating around that there will be more information produced this year than all years of previously-recorded history. It’s not about loading kids up with data anymore- it’s about teaching them to find and use relevant data effectively (and to ignore irrelevant data).  It’s about teaching them to question the underlying reason they’re looking for data in the first place and determine if they’re solving the right problem to begin with. Promoting pure memorization of facts is arguably detrimental at this point to one’s development because it ends up eclipsing and thwarting the absorption of the more important skill of learning to learn.
  • Emphasize collaboration: Odds are whatever your career ends up being, you will wind up working in collaboration with others. Failing to nurture team collaboration skills early on is a crime. Unless you’re the Unabomber, there’s no way you’re not going to be working collaboratively with someone else to survive. Why is it we wait until college to have students doing group projects? Preventing elementary school kids from doing homework together It should be mandatory that they do it collaboratively.
  • Encourage cross-cultural exploration: Every kid in grade school should become proficient in a second language and should attend an exchange program in college. There is simply no substitute for living on another part of this rock with a totally different culture of people for awhile. 
  • Tax breaks for teachers: If we can’t pay them more, we can sure as hell take less from them. ‘Nuff said.
  • Appoint Kathy Sierra to the National Board of Education: I don’t know that she’d accept it but she should at least be invited to advise the US on education and she should be contracted to visit every major school system and do a seminar with the teachers on “Creating passionate students.” Her “help your users to kick ass” mantra should be engraved in the faculty lounge of every school in America. “Overcoming the suck threshold” should be the primary focus of every teacher – if you can get students to that point they’ll naturally propel themselves onward. If you lose them before that point, no amount of policy or program will fix the situation.
  • Use available tech to establish better communication between teachers and parents: Ultimately parents are the biggest determinant of a child’s development. A teacher’s best efforts can be undermined by crappy parenting at home. Conversely your child can get stuck with an awful teacher and yet your involvement with their homework and motivation can salvage the situation.  We have microblogging tools that could be easily implemented in schools to give both teachers and parents a frictionless, terse yet frequent way to communicate.  A relationship initiated at a parent/teacher conference can be strengthened over the year via these simple tools. 
  • Establish transparency and accountability by putting all Federal and State education-related legislation in a wiki: We’ve been talking a lot about what happens within the schools but there’s a whole slew of forces acting on the school system itself. Think meta here. At the Federal and State levels of government we need to be able to “diff the changes” easily in a public fashion. And we need to be able to clearly see who made the changes.  There’s no reason all policy affecting education shouldn’t wind up in a wiki with every revision of every piece of content attached to a URL. Doing this keeps everyone honest and anybody to “inspect the source code” and call someone out publicly. If you make all policy exposed and addressable via URL, it gives any concerned parent with a facebook, twitter account or blog the ability to shine a spotlight on a dark corner and call attention to funny business.
  • Hold a National creativity contests: Why on earth are we still televising spelling bees?  Seriously. It’s great to encourage proper spelling but if you’re going to heavily promote a national contest for students, promote a science fair or an arts contest or a creative writing contest.  Have them develop their own board game and then challenge others with it.  By glamorizing spelling bees we’re emphasizing the importance of memorization. Dumb. Dumb. Dumb. Glamorize creativity and collaboration.

Conclusion

If you had to boil this entire essay down to one suggestion it’s this: a cookie cutter, formulaic system will no longer work for producing the the workers we will need ten years from now. We don’t need coloring books with numbers we need a fresh canvass and Bob Ross with a fat palette of paints and an eagerness to work with students to cultivate their natural talents. I gave a five-minute talk at the first Ignite Phoenix awhile back on this topic and I still believe it’s the single, most fundamental shift in mindset we can make to keep the US a relevant world power going forward.

What do you think?  I’m especially interested in the opinions of school teachers and administrators who have first-hand experience.

Tagged with:
Apr 06

I’m exactly halfway through a fitness and exercise program I started six weeks ago and figured I’d share some halftime commentary that might be helpful to others considering undertaking such a program.

It’s a virtuous cycle if you can start it

First, this does work. I’ve seen a noticeable strength improvement but more importantly I’ve experienced a significant increase in energy. Before starting I would find myself hitting a wall of lethargy about 3pm and feeling sluggish in the evenings after work. The change in diet and exercise has resulted in better energy during the day and consequently better sleep at night (which improves the daytime effectiveness). The improvements didn’t fully kick in until about the third week so it’s a delayed effect but if you can get through that first bit it becomes much easier to stick with it. I can see how the initial hit in extra work without the energy benefits cause people to bail on the program. But I have a trick to propose for overcoming that New York New York threshold

Commit publicly

The same factors that make the idea of the Open Source Goals meme effective can be put to work for you in this situation. When you decide to commence a program like this, I would recommend going “all-in” and making a public declaration some place where you know people will see it and hold you to it. It could be as simple as a status update on your facebook or a post on your blog but whatever it is, go public with it. I took one of those dorky before pictures when I started (you know the ones where you hold up a magazine in the mirror so it proves what you looked like when you started). I’ll post the before/after pics here when I finish. I don’t even know how many people will see those pics but just the thought of having to do that has motivated me more than once to power through at 6am and make my way into the gym.

iPhone fitness programs can’t match paper

I had done a moderate bit of research to find the most popular iPhone app for tracking workouts. I ended up purchasing one called “.” Unfortunately after trying to use it I quickly concluded that no matter how much they improve the UI on these apps it’s still too much friction to enter the data during a workout. Nothing compares to a paper booklet divided according to how you plan your workouts (and a “combed” binder works best because it’s perfect for holding your pen). You need to be able to quickly jot down numbers and flip back to see what you did the week before. The iPhone interface while beautiful for graphing progress over time is not appropriate for quick data entry while in the gym. You’d be better off doing your booklet and then sending it to India for someone to transcribe it into a google doc or database so you can run reports on it.

BFL is geared towards fat loss

I’ve noticed that this particular program seems to be biased towards people losing weight. While that’s probably the typical use case I’m 70% interested in muscle growth and only 30% interested in fat loss. Accordingly I’ve tweaked the program to fit that goal. The typical workout consists of alternating between cardio and weight training so you’d do upper body, run, lower body, run, upper body, etc… and then reverse it the next week. I’ve found that it’s impossible on the upper body workout day to do adequate justice in an hour so I’ve taken to pulling out a muscle group from that day and throwing it in on an adjoining run day and focusing heavily on it. So for instance I’ll yank triceps from the upper body day and the next day I’ll run and devote 4 exercises to tris. I’ve found this works great (especially given that the cardio only takes 20min so there’s plenty of time left over).

Make a 20min power mix

I’ve not yet done it but I came up with an idea I believe will be very useful. The cardio workouts are supposed to be kept short (20min) and adhere to a pattern of hitting four “high points” during that time. So typically you’d start out with a jog that builds to a full sprint by minute five and then back off to a jog. Repeat that cycle four times and you’re done. The problem is unless you only ever run on the treadmill where you have a LED readout in your face telling you where you stand time-wise, you’ll find yourself constantly glancing at a stop watch trying to keep to the schedule. An obvious solution here would be to create a song mix with audible cues on when to change intensity. I came up with the idea to make a custom 20min song in Garageband that had adrenaline-type music with signals embedded at each switching point. There’s also a guy locally here in Phoenix who developed something called Prime Condition which is an advanced, online version of this concept and worth looking at.

The one good iPhone fitness app

runkeeperSo having said that all iPhone fitness apps for weight training are bunk, I will say there’s a really useful one for running outdoors. I’ve been using Runkeeper now for a few months and it rocks. I’ve found their free version to be exactly what I need. I can launch my iPod music in the background before a run and then fire up this app and have it track everything automatically. It records the route over time and produces a historical record of the run with a map and speed indicators at one-minute intervals. They’ve done an amazing job with this app. It can track other activities as well like hiking and cycling and it sends them automatically to your web account so you can get in-depth analysis of the activity. If you’re doing any amount of running and have an iPhone definitely check this one out.

Foods I never thought I’d eat

I’ve experienced first-hand that when you start eating high-protein foods and exert a lot of energy regularly, you come to have some weird cravings. I’ll share my average shopping list once I get it into a google doc but I’ve found myself making a hard-boiled egg / tuna / cottage cheese / dijon mustard concoction and while it sounds gross it tastes delicious when your body craves protein. The verdict is still out on whether beef jerky is a healthy snack but I’ve discovered all kinds of high-protein snacks like edamame, sardines, cottage cheese and protein bars that are totally edible and even tasty. The flash-frozen fish cutlets at Costco are _awesome_ – I’ll grill them up with teriyaki and lemon pepper and it’s better than stuff I get at most restaurants. I’ve found a little squeezed lemon to be a perfect substitute for butter in almost every scenario. And I now look forward to my frozen strawberry & banana protein shakes in the morning. Bottomline: do not fear the protein crazy foods – they’re actually really good once you get used to them.

Anyways, those are just some thoughts here at the halfway mark. I’ll post those embarrassing before/after pics when I finish. If you are engaged in any kind of fitness program, what useful or surprising lessons have you learned that you can share?

Tagged with:
Mar 30

Not that we need any more negativity right now but we can learn a great deal from our mistakes and these films investigate some of the biggest blunders of our day. Here’s a must-see list of fifteen documentaries. Warning: these are not happy movies- they’re downright disturbing and infuriating. Whatever your political bent you should watch these and discuss them critically. But just a headsup: you will probably want to bolt down any objects that could be thrown at your TV set before watching. In no particular order, here are the documentaries complete with blood-boiling temperature ratings:

Outfoxed: Rupert Murdoch’s War on Journalism

“Fair and Balanced” ummm… no. This movie shows just how out of touch with reality the viewers of Fox News are. The film surveys viewers of various news networks and compares results to see if there’s a bias. The responses from Fox News viewers were incredibly warped. Interviews with ex-Fox journalists reveal the morning memos of how public opinion was to be perverted that day. Bill O’Reilly earns my nomination for most annoying human.
Free on Google video. Temp – 110

wtf

Enron: Smartest guys in the room

This is a safari into the corruption around the Enron scandal. What’s most troubling and surprising about this one is how distributed the participation was. This wasn’t an isolated case of Enron employees behaving badly but rather a concerted collaboration between a number of major banks, power companies and the accounting firm Arthur Anderson (who had to re-brand as Accenture because their reputation was so irreversibly trashed). It blows the mind to see how far these guys took it. And the bleed over to another documentary on this list is equally crazy: the majority of Enron’s SEC filings were opportunely destroyed when WTC7 mysteriously collapsed.
Free on Google video. Temp – 105

wtf

No end in sight: The American Occupation of Iraq

Possibly the most infuriating one of the bunch, this film interviews key insiders about the mis-management of the Iraq conflict. If you watch none of the other movies from this list, see this one. I won’t even comment on it because it merits an entire post.
. Free on Google video. Temp – 150

wtf

Hacking Democracy

This film covers the voting scandal of the 2004 presidential elections. Gaping security holes are demonstrated on the Diebold voting machines and public election officials are interviewed. How Diebold is still in business after this snowjob is pretty amazing. And the fact they never conducted a recount in Ohio after finding clear evidence of tampering is just one big WTF.
Free on Youtube. Temp = 120

wtf

A Crude Awakening

This is a sobering look at the USA’s dependence on foreign oil. The key takeaway on this one is that the graphs are divergent – not only is our consumption going up but we’ve crested the hill of how much we can extract and we’re now coasting down the other side with increasingly-dwindling reserves.
Free on Google video. Temp = 105

wtf

FLOW: For Love of Water

This film deals with the commercialization and privatization of the delivery of the most fundamental natural resource for humans: water. It also examines the legality of companies like Coca Cola and Nestle bottling a resource they don’t own and turning around and selling it to people. On a positive note affordable UV-based water purification technology and Dean Kamen’s Slingshot project offer promise. Disturbing is the fact we spend 3x the cost of what it would take to deliver potable water to the world’s population on bottled water in the US each year.
Free on Youtube. Temp – 125

wtf

The World According to Monsanto

Get to know this company because they’re going to own everything you eat ten years from now. This film explores the multi-national behemoth that’s trying patent the genomes of living organisms. “Frankenfoods,” falsified studies, Bovine Growth Hormone, genetically-modified foods, carcinogenic herbicides, “Round Up-ready soybeans,” intentional transgenic contamination, agent orange, monopolization of cotton trade in India- fun stuff. You gotta hand it to them for some masterful business maneuvers though – they hook farmers on a must-have competitive advantage via engineering genetically superior seeds that then require their herbicide and fertilizer to subsist. And then once in a community these genetically-modified organism (GMO) crops infect neighboring crops – a veritable Ice-nine of agriculture.
Free on Youtube. Temp – 140


wtf

Loose Change 911

This movie sorts through the inconsistencies and unexplained phenomena around 9/11. Whatever you believe about the 9/11 tragedy you should see this film. While I don’t buy that the last administration was competent enough to orchestrate something so complex, there are too many inconsistencies. The film’s creator actually started out with the intention of making a fictional movie however as he got further into the research he realized he was making a documentary.
Free on Google video. Temp – 110

wtf

Super Size me

A look at the impact of fast food on health. Martin Spurlock eats McDonald’s for a month and every time he’s asked if he’d like to supersize his meal he has to agree. Interestingly enough my roommate posed this question the other day: “Should we have a fast food tax?” If you think about it it’s no different than the idea of using a carbon tax to put a price on behavior that’s harmful to our environment. Why not do the same thing with food we know to be harmful to our bodies (and consequently our wallets in the form of health care costs)?
Free on Google video. Temp – 102

wtf

Sicko

Michael Moore is annoying. No doubt. But if you can overlook his style and focus on the content of his movies he raises valid points. This film explores the brokenness that is our current health care system. HMO’s, lobbyists, insurance companies, big pharma – it’s a train wreck. And what’s worse is there’s a whole slew of passenger cars of baby boomers barreling down the rails. The system needs a “Hiroshima” – it’s beyond repair and can only be fixed by scrapping it and re-conceiving things from the ground up. We have intelligent people and advanced technology and could re-architect it to work in the interest of the patients it serves. The first thing that needs to happen though is abolish lobbyists and disarm the companies that have a financial interest in seeing it continue the way it is.
Free on Google video. Temp – 108

wtf

Who killed the electric car?

This is an expose on the silent sabotage of the EV1 and other electric vehicles. Interviews with insiders at GM discuss the schizophrenic dynamics inside an organization that launched a product it never wanted to succeed. Solar and Hydrogen Fuel cells were essentially calculated misdirection to sabotage the electric effort. Most interesting about this film is the passion of the EV1 drivers who were willing to pay absurd money to keep their vehicles only to have them repossessed by GM and scrapped.
Free on Google video. Temp – 115

wtf

The Corporation

This film explores the premise that “if corporations are entities that have rights like humans, what type of person would they be if they were alive?” They study the “personality” characteristics of corporations and compare what they find to the DSM-IV book of abnormal psych disorders. The findings: an entity that exhibits symptoms of extreme psychosis.
Free on Google video. Temp – 103

wtf

An Inconvenient Truth

This movie investigates the global warming crisis, makes you like Al Gore and subliminally compels you to buy a Mac. This film was actually the only one that did go mainstream. The most interesting fact from the movie is that no peer-reviewed journal has ever disagreed with global warming. I saw this shortly after reading Michael Crichton’s book, State of Fear, which among other things tried to debunk global warming as being a farce. This film provides fairly compelling evidence that that theory is undeniably wrong.
Free on Google video. Temp – 105

wtf

America Freedom to Fascism

A look at the constitutionality of the income tax. This was an eye-opener. The narrator conducts interviews with high up public officials and puts them on the spot to substantiate the constitutionality of the income tax. Not one of them is able to do it. At this point it’s so embedded in our psyche and essential to funding the activities of our Nation that it’s unlikely it could ever be ditched at this point. But it definitely has shady roots and was not something that was added legitimately to the Constitution.
Free on Google video. Temp – 110

wtf

Money as Debt

Another eye-opener this one looks at the operations of the Federal Reserve, fractional reserve lending and the process by which banks are able to create money out of thin air. Given the current credit crisis this one is especially relevant. Adhering to the gold standard would likely have condemned the US to an anemic growth rate relative to other countries but pick your poison. Fractional reserve lending at the 9:1 ratio is wildly irresponsible and a significant cause of the credit crisis we’re now experiencing.
Free on Google video. Temp – 115

wtf

BONUS: 30 Days

Here’s a bonus- it’s not a movie but rather a TV series by Martin Spurlock (the guy who did Supersize Me). Each episode is a different documentary of people doing something for thirty days. The one I found most interesting was 30 days living on minimum wage.
Free on Hulu. Temp – 100

wtf


And now if you’ll excuse me I need to go watch a Pixar movie and take a shower…

A consistent theme I noticed across these films is how the problems typically begin. There seem to be two recurring preconditions in every situation: the opportunity to make a boatload of money by exploiting a loophole and the absence of accountability for one’s actions. We now have the technology to at least solve the latter and make it so decisions formerly made by a few people behind closed doors are much more public and transparent and can be tied back to the individuals responsible. Whistleblower sites like WikiLeaks and the government project recovery.gov offer promise. One can only hope they grow to find mainstream popularity and the public begins to participate.

Btw, this is admittedly a ton of negativity for one post. I’ll assemble a similar list for the most inspiring documentaries to balance it out. Three companies I would like to see documentaries for that were not on this list: Verichip, Wal-Mart and Redflex. Were there any other good ones I missed? What have you watched recently that gave you a visceral, teeth-clenching response?

Mar 22

Here’s an idea for a service that someone should build (if it doesn’t exist already):

For the utilities that offer various plans for subscribers (mobile phone carriers, cable companies, satellite tv, power, etc) and create a system that monitors your usage and automatically switches you over to the most optimal plan for your needs.

I recently realized I was getting hit with $30 extra in fees each month on my cell phone bill because I was sending more text messages than my plan permitted. It took me almost a year to realize this though because once I chose the plan originally, I forgot about it and just paid it each month. The carriers could already dynamically move customers to the service plan that served them best but they make way too much money by relying upon people’s inefficiency. There has to be an opportunity here for a service that quietly has your back and ensures that you’re subscribed on all your utilities with the most rational plans.

Make it a free service and charge a fee as a percentage of the money it saves folks. Once it knows about your usage patterns and properly recommends the right plan, an enhancement could be recommendations for other ways to save (ie. “you appear to be renting more than 5 movies a month via iTunes, have you considered a Netflix subscription?”).

Anyone see a flaw with such a service? Does it already exist? If not, build it and I can guarantee that Mint.com would acquire and add it to their offering once it works.

preload preload preload