web02.fireside.fm Mon, 06 Apr 2026 03:28:02 -0500 Fireside (https://fireside.fm) Small Scale Life Podcast - Episodes Tagged with “Health” https://smallscalelife.fireside.fm/tags/health Thu, 28 Sep 2017 13:30:00 -0500 Welcome to The Small Scale Life Podcast! The Small Scale Life Podcast is focused on gardening; homesteading/DIY projects; wellness; financial freedom and minimalism; and connecting to nature. The podcast focuses on providing real-life stories and experiences from the hosts and guests, often encouraging listeners to take small, practical steps toward self-reliance and sustainability. Learn, do, grow, and be a little better everyday! That, my friends, is a good thing (and where the magic is)! You can find more about Small Scale Life at our website https://smallscalelife.com. en-us episodic Learn, do grow and be a little better everyday! Tom Welcome to The Small Scale Life Podcast! The Small Scale Life Podcast is focused on gardening; homesteading/DIY projects; wellness; financial freedom and minimalism; and connecting to nature. The podcast focuses on providing real-life stories and experiences from the hosts and guests, often encouraging listeners to take small, practical steps toward self-reliance and sustainability. Learn, do, grow, and be a little better everyday! That, my friends, is a good thing (and where the magic is)! You can find more about Small Scale Life at our website https://smallscalelife.com. no Gardening, Homesteading/DIY Projects, Wellness, Community, Nature Tom realsmallscalelife@gmail.com Healthy Lifestyle Progress Report https://smallscalelife.fireside.fm/54 a38d63fc-edd4-4aa4-b10d-075d0785a1a9 Thu, 28 Sep 2017 13:30:00 -0500 Tom full Tom I will be summarizing my work and progress, celebrating the wins and adjusting the plan to address the failures. I am not striving for perfection.  33:33 no This is Season 2, Episode 22 of the Small Scale Life Podcast, and today we are going to check back in and provide a healthy lifestyle progress report. I will be summarizing my work and progress, celebrating the wins and adjusting the plan to address the failures. I am not striving for perfection. After all, I am trying to move from a zero to a two, and then from a two to a four….all on my way to becoming an eight out of ten! Before we begin.... In case you are new to Small Scale Life, we are dedicated to intentional living through learning, doing and growing. We are focused on: • Gardening, • Healthy living, and • Having adventures along the way. Focus Areas and the Plan In Season 2, Episode 20 of the Small Scale Life Podcast, I discussed my four point plan for getting on track with developing a healthy lifestyle. The four main points of the plan are the following: Eating Real Food for every meal with emphasis on planning and preparation Getting great sleep every night with focusing on budgeting and using time wisely Getting mentally strong by journaling and podcasting Working out regularly I thought I would circle back in this episode and give you an update on how things are going. After all, it is all fine and good to talk about these things, but it helps to document the work and progress, celebrate the wins and adjust to address the failures. Let’s get into each point and go through them one-by-one and as part of this healthy lifestyle progress report. Eating Real Food for Every Meal -> Planning and Preparation • I am going to achieve this is by planning and preparing breakfast and lunch ahead of time. • For dinner, I will need to choose the right foods and eat enough to last until morning. This is one area that I need to continue to focus on moving forward. We did a great job planning dinners, but I need to work on breakfast and lunch. I think I was taking on a lot with my goals, so I am going to dial it back a bit. I am going to focus on lunch and reboot that meal. Breakfast at times gets sketchy (meaning sometimes I don’t eat at breakfast), but I do eat lunch most days. I am really going to focus on eating real food at lunch and cutting out any snacks. I am going to reread the Rebooted Body information on eating Real Food, and I am going to focus on lunches for the next week. Once I have that under control, I will work on other meals. My action item going forward is rereading the Rebooted Body information on eating Real Food, and I focusing on eat real food at lunches for the next week. Getting Great Sleep Every Night -> Budgeting and Using Time Wisely I have been keeping track of my sleep during the Rebooted Body Walk Challenge. Looking at the data, I have been getting a little over 7.5 hours of sleep per night. It helps when you have a device monitoring your sleep and the quality of sleep. I need to continue getting over 7 hours of quality sleep each night, and I need to get to bed earlier so I can get workouts completed before work. That is the sweet spot because: • We are usually too tired after a long day at work to workout • Our lives get busy after work and nights seem to get short • Days are getting shorter and it is getting dark earlier If I can adjust my schedule, I can get the workouts done early and have the evening to complete other tasks or hang out with my family and friends without guilt or regrets. My Sleep Action Item is going to bed earlier, getting up earlier and getting an average of 7 hours of sleep per night. Getting Mentally Strong ->Journaling and Podcasting I like listening to podcasts and audio books. I find it is a great way to get a lot of good information while I travel around for my job or do other projects like walking, canning or gardening. That said, there were a couple of podcasts that I was listening to that weren’t that great for various reasons, and I have gone ahead and dropped them. They were just adding to the noise. Instead, I have been using my Audible subscription to listen to a book by Greg McKeown called “Essentialism.” It is over six hours, and I am trying to really listen closely to this one and take some notes. I would like to complete a review of this one once I am complete. Also part of getting mentally strong was journaling. In the past, I found that it helps to write something daily because it helped me focus and write what I am thinking and feeling. Over the past week, I just didn’t start writing, so I need to get going on that this week My action item for this week is that I will journal 5 times over the next week. Working Out Regularly - >Planning, Developing Stronger Whys and Choosing to do the Work Over the past 11 days, I have been participating in the Rebooted Body 14-Day Walk Challenge. There were three categories for the Walk Challenge: • 1-mile per day • 3-miles per day • 5-miles per day I have been having some knee pain, so I decided to choose the 1-mile per day category. I figured if I could get at least a mile done a day, I would be doing better than I was now. Plus, I figured I could get some momentum as the weather is getting colder (winter is coming) and the snow will keep us indoors for six months. I have tried to walk every day, and I used Map My Walk on my iPhone to track my mileage and my times. If you have been watching the Small Scale Life Instagram account or Small Scale Life Facebook page, you have seen my healthy lifestyle progress report. Stacking it all up, you can see some real progress: • Day 1 – 2.6 miles; 50 minutes, 38 seconds (9/15/17) • Day 2 – 1.3 miles; 20 minutes, 14 seconds (9/16/17) • Day 3 – 1 mile; 19 minutes, 9 seconds (9/17/17) • Day 4 – 2.6 miles; 49 minutes, 5 seconds (9/18/17) • Day 5 – 2.6 miles; 52 minutes, 18 seconds (9/19/17) • Day 6 – 3 miles; 63 minutes, 9 seconds (9/20/17) • Day 7 – Rest (9/21/17) • Day 8 – Rest (9/22/17) • Day 9 - 1 mile; 21 minutes, 22 seconds (9/23/17) • Day 10 – 2.2 miles; 41 minutes, 8 seconds (9/24/17) • Day 11 – 3 miles; 60 minutes (9/25/17) • Day 12 – 1 mile; 21 minutes, 57 seconds (9/26/17) • Day 13 - Presentations on my feet for 3 hours • Day 14 - Rail Safety Station Blitz - on my feet for 4 hours Total mileage to date: 20.3 miles Walking over 20 miles in 12 days is a pretty cool stat! In addition, I was looking at the historical workout information, and I have improved my walk times. On 9/11/17, I logged 2.6 miles in 55 minutes, 17 seconds. So, even though I have been having a lot of knee pain due to arthritis, my time per mile has decreased over the past 12 days. The Walk Challenge has been good for me to get some momentum and get moving again, even with some significant knee pain. The challenge will end on Friday. After the Walk Challenge is complete, I want to get back into the pool and start swimming laps. This will be easier on my joints while I get a great full body workout. I will also try to get some biking in as well. My action item this week is to keep moving by getting on bikes or getting in the pool and swimming laps for at least 5 days next week. Going Forward - Healthy Lifestyle Progress Report In summary, I am going to be completing the following Action Items over the next week and providing another healthy lifestyle progress report: My Eating Action Item going forward is rereading the Rebooted Body information on eating Real Food, and I focusing on eat real food at lunches for the next week. My Sleep Action Item is going to bed earlier, getting up earlier and getting an average of 7 hours of sleep per night. My Mind Action Item for this week is that I will journal 5 times over the next week. My Movement Action Item this week is to keep moving by getting on bikes or getting in the pool and swimming laps for at least 5 days next week. The bottom line is that I have made some progress on the four parts of the plan, but I am not perfect. In fact, PERFECTION is not the goal. PERFECTION is actually the enemy. When we strive to be perfect, we are setting ourselves up for frustration and failure. Kevin Michael Geary talks a lot about perfectionism at Rebooted Body, and this is a topic for a future podcast! I guess we’ll have to wait for that one. How is that for a podcast tease? The bottom line is that I want to thank Kevin Michael Geary and Zack Franke at Rebooted Body for organizing and facilitating the 14-Day Walk Challenge. Even though my knee has been pretty sore, this has been a great way to get momentum towards developing the healthy lifestyle. The key now is to keep that momentum going and actually do the work. As Kevin said so eloquently in a livestream to the Walk Challenge Facebook Group: [tweetthis]“The only thing that will change your life is execution.” – Kevin Michael Geary[/tweetthis] We can learn and read and think all we want, but it really does come down to execution. We need use that knowledge and do the work. We need to get our offense on the field and execute! I hope this podcast and healthy lifestyle progress report will inspire you to eat real food, move every day and get better sleep. I hope you will be inspired to do a little bit each day and go for the long haul. I hope you will join me on our journey for a healthier life. The road ahead is not easy (if it was easy, everyone would do it), but we need to start with a single step. Put enough of those steps together, and we will start to get some momentum. Did I think I would walk over 20 miles in two weeks? No, I did not, especially with a sore knee. Guess what? I did it, and I will keep going. Why not join me? I will do some thinking about where we go from here. Maybe we run a fitness challenge this fall to help keep everyone motivated. Maybe we run micro-challenges. I’ll have to think about it a bit and talk to folks in the Small Scale Life Facebook Group. If you want to provide some input into what comes next, join the conversation there. Remember: you are stronger when you work with a team and a group, so you should join us in the Small Scale Life Facebook Group. This is where we will end the healthy lifestyle progress report this week. Stay tuned to Small Scale Life for more updates on the Fall Garden, for interesting interviews and more information as we head into Fall. Please share this podcast with others, and feel free to leave a review on iTunes. If you have any questions or comments, feel free to send them to me through the Contact Us form on Smallscalelife.com or leave them as comments to this episode. Thank you again for tuning into Small Scale Life. We do appreciate each and every one of you. This is Tom from Small Scale Life. Remember to learn, do and grow. See you really soon! This is Season 2, Episode 22 of the Small Scale Life Podcast, and today we are going to check back in and provide a healthy lifestyle progress report. I will be summarizing my work and progress, celebrating the wins and adjusting the plan to address the failures. I am not striving for perfection. After all, I am trying to move from a zero to a two, and then from a two to a four….all on my way to becoming an eight out of ten!

Before we begin....

In case you are new to Small Scale Life, we are dedicated to intentional living through learning, doing and growing. We are focused on:

• Gardening,
• Healthy living, and
• Having adventures along the way.

Focus Areas and the Plan

In Season 2, Episode 20 of the Small Scale Life Podcast, I discussed my four point plan for getting on track with developing a healthy lifestyle. The four main points of the plan are the following:

  1. Eating Real Food for every meal with emphasis on planning and preparation
  2. Getting great sleep every night with focusing on budgeting and using time wisely
  3. Getting mentally strong by journaling and podcasting
  4. Working out regularly

I thought I would circle back in this episode and give you an update on how things are going. After all, it is all fine and good to talk about these things, but it helps to document the work and progress, celebrate the wins and adjust to address the failures. Let’s get into each point and go through them one-by-one and as part of this healthy lifestyle progress report.

Eating Real Food for Every Meal -> Planning and Preparation

• I am going to achieve this is by planning and preparing breakfast and lunch ahead of time.
• For dinner, I will need to choose the right foods and eat enough to last until morning.

This is one area that I need to continue to focus on moving forward. We did a great job planning dinners, but I need to work on breakfast and lunch. I think I was taking on a lot with my goals, so I am going to dial it back a bit. I am going to focus on lunch and reboot that meal. Breakfast at times gets sketchy (meaning sometimes I don’t eat at breakfast), but I do eat lunch most days. I am really going to focus on eating real food at lunch and cutting out any snacks. I am going to reread the Rebooted Body information on eating Real Food, and I am going to focus on lunches for the next week. Once I have that under control, I will work on other meals.

My action item going forward is rereading the Rebooted Body information on eating Real Food, and I focusing on eat real food at lunches for the next week.

Getting Great Sleep Every Night -> Budgeting and Using Time Wisely

I have been keeping track of my sleep during the Rebooted Body Walk Challenge. Looking at the data, I have been getting a little over 7.5 hours of sleep per night. It helps when you have a device monitoring your sleep and the quality of sleep. I need to continue getting over 7 hours of quality sleep each night, and I need to get to bed earlier so I can get workouts completed before work. That is the sweet spot because:

• We are usually too tired after a long day at work to workout
• Our lives get busy after work and nights seem to get short
• Days are getting shorter and it is getting dark earlier

If I can adjust my schedule, I can get the workouts done early and have the evening to complete other tasks or hang out with my family and friends without guilt or regrets.
My Sleep Action Item is going to bed earlier, getting up earlier and getting an average of 7 hours of sleep per night.

Getting Mentally Strong ->Journaling and Podcasting

I like listening to podcasts and audio books. I find it is a great way to get a lot of good information while I travel around for my job or do other projects like walking, canning or gardening. That said, there were a couple of podcasts that I was listening to that weren’t that great for various reasons, and I have gone ahead and dropped them. They were just adding to the noise.
Instead, I have been using my Audible subscription to listen to a book by Greg McKeown called “Essentialism.” It is over six hours, and I am trying to really listen closely to this one and take some notes. I would like to complete a review of this one once I am complete.

Also part of getting mentally strong was journaling. In the past, I found that it helps to write something daily because it helped me focus and write what I am thinking and feeling. Over the past week, I just didn’t start writing, so I need to get going on that this week
My action item for this week is that I will journal 5 times over the next week.

Working Out Regularly - >Planning, Developing Stronger Whys and Choosing to do the Work

Over the past 11 days, I have been participating in the Rebooted Body 14-Day Walk Challenge. There were three categories for the Walk Challenge:

• 1-mile per day
• 3-miles per day
• 5-miles per day

I have been having some knee pain, so I decided to choose the 1-mile per day category. I figured if I could get at least a mile done a day, I would be doing better than I was now. Plus, I figured I could get some momentum as the weather is getting colder (winter is coming) and the snow will keep us indoors for six months.

I have tried to walk every day, and I used Map My Walk on my iPhone to track my mileage and my times. If you have been watching the Small Scale Life Instagram account or Small Scale Life Facebook page, you have seen my healthy lifestyle progress report.

Stacking it all up, you can see some real progress:

• Day 1 – 2.6 miles; 50 minutes, 38 seconds (9/15/17)
• Day 2 – 1.3 miles; 20 minutes, 14 seconds (9/16/17)
• Day 3 – 1 mile; 19 minutes, 9 seconds (9/17/17)
• Day 4 – 2.6 miles; 49 minutes, 5 seconds (9/18/17)
• Day 5 – 2.6 miles; 52 minutes, 18 seconds (9/19/17)
• Day 6 – 3 miles; 63 minutes, 9 seconds (9/20/17)
• Day 7 – Rest (9/21/17)
• Day 8 – Rest (9/22/17)
• Day 9 - 1 mile; 21 minutes, 22 seconds (9/23/17)
• Day 10 – 2.2 miles; 41 minutes, 8 seconds (9/24/17)
• Day 11 – 3 miles; 60 minutes (9/25/17)
• Day 12 – 1 mile; 21 minutes, 57 seconds (9/26/17)
• Day 13 - Presentations on my feet for 3 hours
• Day 14 - Rail Safety Station Blitz - on my feet for 4 hours

Total mileage to date: 20.3 miles

Walking over 20 miles in 12 days is a pretty cool stat!

In addition, I was looking at the historical workout information, and I have improved my walk times. On 9/11/17, I logged 2.6 miles in 55 minutes, 17 seconds. So, even though I have been having a lot of knee pain due to arthritis, my time per mile has decreased over the past 12 days.
The Walk Challenge has been good for me to get some momentum and get moving again, even with some significant knee pain. The challenge will end on Friday. After the Walk Challenge is complete, I want to get back into the pool and start swimming laps. This will be easier on my joints while I get a great full body workout. I will also try to get some biking in as well.
My action item this week is to keep moving by getting on bikes or getting in the pool and swimming laps for at least 5 days next week.

Going Forward - Healthy Lifestyle Progress Report

In summary, I am going to be completing the following Action Items over the next week and providing another healthy lifestyle progress report:

  1. My Eating Action Item going forward is rereading the Rebooted Body information on eating Real Food, and I focusing on eat real food at lunches for the next week.
  2. My Sleep Action Item is going to bed earlier, getting up earlier and getting an average of 7 hours of sleep per night.
  3. My Mind Action Item for this week is that I will journal 5 times over the next week.
  4. My Movement Action Item this week is to keep moving by getting on bikes or getting in the pool and swimming laps for at least 5 days next week.

The bottom line is that I have made some progress on the four parts of the plan, but I am not perfect. In fact, PERFECTION is not the goal.

PERFECTION is actually the enemy.

When we strive to be perfect, we are setting ourselves up for frustration and failure. Kevin Michael Geary talks a lot about perfectionism at Rebooted Body, and this is a topic for a future podcast!

I guess we’ll have to wait for that one. How is that for a podcast tease?

The bottom line is that I want to thank Kevin Michael Geary and Zack Franke at Rebooted Body for organizing and facilitating the 14-Day Walk Challenge. Even though my knee has been pretty sore, this has been a great way to get momentum towards developing the healthy lifestyle. The key now is to keep that momentum going and actually do the work. As Kevin said so eloquently in a livestream to the Walk Challenge Facebook Group:

[tweetthis]“The only thing that will change your life is execution.” – Kevin Michael Geary[/tweetthis]

We can learn and read and think all we want, but it really does come down to execution. We need use that knowledge and do the work. We need to get our offense on the field and execute!
I hope this podcast and healthy lifestyle progress report will inspire you to eat real food, move every day and get better sleep. I hope you will be inspired to do a little bit each day and go for the long haul. I hope you will join me on our journey for a healthier life. The road ahead is not easy (if it was easy, everyone would do it), but we need to start with a single step. Put enough of those steps together, and we will start to get some momentum. Did I think I would walk over 20 miles in two weeks? No, I did not, especially with a sore knee. Guess what? I did it, and I will keep going. Why not join me?

I will do some thinking about where we go from here. Maybe we run a fitness challenge this fall to help keep everyone motivated. Maybe we run micro-challenges. I’ll have to think about it a bit and talk to folks in the Small Scale Life Facebook Group. If you want to provide some input into what comes next, join the conversation there. Remember: you are stronger when you work with a team and a group, so you should join us in the Small Scale Life Facebook Group.

This is where we will end the healthy lifestyle progress report this week. Stay tuned to Small Scale Life for more updates on the Fall Garden, for interesting interviews and more information as we head into Fall. Please share this podcast with others, and feel free to leave a review on iTunes. If you have any questions or comments, feel free to send them to me through the Contact Us form on Smallscalelife.com or leave them as comments to this episode.

Thank you again for tuning into Small Scale Life. We do appreciate each and every one of you. This is Tom from Small Scale Life. Remember to learn, do and grow. See you really soon!

]]> This is Season 2, Episode 22 of the Small Scale Life Podcast, and today we are going to check back in and provide a healthy lifestyle progress report. I will be summarizing my work and progress, celebrating the wins and adjusting the plan to address the failures. I am not striving for perfection. After all, I am trying to move from a zero to a two, and then from a two to a four….all on my way to becoming an eight out of ten!

Before we begin....

In case you are new to Small Scale Life, we are dedicated to intentional living through learning, doing and growing. We are focused on:

• Gardening,
• Healthy living, and
• Having adventures along the way.

Focus Areas and the Plan

In Season 2, Episode 20 of the Small Scale Life Podcast, I discussed my four point plan for getting on track with developing a healthy lifestyle. The four main points of the plan are the following:

  1. Eating Real Food for every meal with emphasis on planning and preparation
  2. Getting great sleep every night with focusing on budgeting and using time wisely
  3. Getting mentally strong by journaling and podcasting
  4. Working out regularly

I thought I would circle back in this episode and give you an update on how things are going. After all, it is all fine and good to talk about these things, but it helps to document the work and progress, celebrate the wins and adjust to address the failures. Let’s get into each point and go through them one-by-one and as part of this healthy lifestyle progress report.

Eating Real Food for Every Meal -> Planning and Preparation

• I am going to achieve this is by planning and preparing breakfast and lunch ahead of time.
• For dinner, I will need to choose the right foods and eat enough to last until morning.

This is one area that I need to continue to focus on moving forward. We did a great job planning dinners, but I need to work on breakfast and lunch. I think I was taking on a lot with my goals, so I am going to dial it back a bit. I am going to focus on lunch and reboot that meal. Breakfast at times gets sketchy (meaning sometimes I don’t eat at breakfast), but I do eat lunch most days. I am really going to focus on eating real food at lunch and cutting out any snacks. I am going to reread the Rebooted Body information on eating Real Food, and I am going to focus on lunches for the next week. Once I have that under control, I will work on other meals.

My action item going forward is rereading the Rebooted Body information on eating Real Food, and I focusing on eat real food at lunches for the next week.

Getting Great Sleep Every Night -> Budgeting and Using Time Wisely

I have been keeping track of my sleep during the Rebooted Body Walk Challenge. Looking at the data, I have been getting a little over 7.5 hours of sleep per night. It helps when you have a device monitoring your sleep and the quality of sleep. I need to continue getting over 7 hours of quality sleep each night, and I need to get to bed earlier so I can get workouts completed before work. That is the sweet spot because:

• We are usually too tired after a long day at work to workout
• Our lives get busy after work and nights seem to get short
• Days are getting shorter and it is getting dark earlier

If I can adjust my schedule, I can get the workouts done early and have the evening to complete other tasks or hang out with my family and friends without guilt or regrets.
My Sleep Action Item is going to bed earlier, getting up earlier and getting an average of 7 hours of sleep per night.

Getting Mentally Strong ->Journaling and Podcasting

I like listening to podcasts and audio books. I find it is a great way to get a lot of good information while I travel around for my job or do other projects like walking, canning or gardening. That said, there were a couple of podcasts that I was listening to that weren’t that great for various reasons, and I have gone ahead and dropped them. They were just adding to the noise.
Instead, I have been using my Audible subscription to listen to a book by Greg McKeown called “Essentialism.” It is over six hours, and I am trying to really listen closely to this one and take some notes. I would like to complete a review of this one once I am complete.

Also part of getting mentally strong was journaling. In the past, I found that it helps to write something daily because it helped me focus and write what I am thinking and feeling. Over the past week, I just didn’t start writing, so I need to get going on that this week
My action item for this week is that I will journal 5 times over the next week.

Working Out Regularly - >Planning, Developing Stronger Whys and Choosing to do the Work

Over the past 11 days, I have been participating in the Rebooted Body 14-Day Walk Challenge. There were three categories for the Walk Challenge:

• 1-mile per day
• 3-miles per day
• 5-miles per day

I have been having some knee pain, so I decided to choose the 1-mile per day category. I figured if I could get at least a mile done a day, I would be doing better than I was now. Plus, I figured I could get some momentum as the weather is getting colder (winter is coming) and the snow will keep us indoors for six months.

I have tried to walk every day, and I used Map My Walk on my iPhone to track my mileage and my times. If you have been watching the Small Scale Life Instagram account or Small Scale Life Facebook page, you have seen my healthy lifestyle progress report.

Stacking it all up, you can see some real progress:

• Day 1 – 2.6 miles; 50 minutes, 38 seconds (9/15/17)
• Day 2 – 1.3 miles; 20 minutes, 14 seconds (9/16/17)
• Day 3 – 1 mile; 19 minutes, 9 seconds (9/17/17)
• Day 4 – 2.6 miles; 49 minutes, 5 seconds (9/18/17)
• Day 5 – 2.6 miles; 52 minutes, 18 seconds (9/19/17)
• Day 6 – 3 miles; 63 minutes, 9 seconds (9/20/17)
• Day 7 – Rest (9/21/17)
• Day 8 – Rest (9/22/17)
• Day 9 - 1 mile; 21 minutes, 22 seconds (9/23/17)
• Day 10 – 2.2 miles; 41 minutes, 8 seconds (9/24/17)
• Day 11 – 3 miles; 60 minutes (9/25/17)
• Day 12 – 1 mile; 21 minutes, 57 seconds (9/26/17)
• Day 13 - Presentations on my feet for 3 hours
• Day 14 - Rail Safety Station Blitz - on my feet for 4 hours

Total mileage to date: 20.3 miles

Walking over 20 miles in 12 days is a pretty cool stat!

In addition, I was looking at the historical workout information, and I have improved my walk times. On 9/11/17, I logged 2.6 miles in 55 minutes, 17 seconds. So, even though I have been having a lot of knee pain due to arthritis, my time per mile has decreased over the past 12 days.
The Walk Challenge has been good for me to get some momentum and get moving again, even with some significant knee pain. The challenge will end on Friday. After the Walk Challenge is complete, I want to get back into the pool and start swimming laps. This will be easier on my joints while I get a great full body workout. I will also try to get some biking in as well.
My action item this week is to keep moving by getting on bikes or getting in the pool and swimming laps for at least 5 days next week.

Going Forward - Healthy Lifestyle Progress Report

In summary, I am going to be completing the following Action Items over the next week and providing another healthy lifestyle progress report:

  1. My Eating Action Item going forward is rereading the Rebooted Body information on eating Real Food, and I focusing on eat real food at lunches for the next week.
  2. My Sleep Action Item is going to bed earlier, getting up earlier and getting an average of 7 hours of sleep per night.
  3. My Mind Action Item for this week is that I will journal 5 times over the next week.
  4. My Movement Action Item this week is to keep moving by getting on bikes or getting in the pool and swimming laps for at least 5 days next week.

The bottom line is that I have made some progress on the four parts of the plan, but I am not perfect. In fact, PERFECTION is not the goal.

PERFECTION is actually the enemy.

When we strive to be perfect, we are setting ourselves up for frustration and failure. Kevin Michael Geary talks a lot about perfectionism at Rebooted Body, and this is a topic for a future podcast!

I guess we’ll have to wait for that one. How is that for a podcast tease?

The bottom line is that I want to thank Kevin Michael Geary and Zack Franke at Rebooted Body for organizing and facilitating the 14-Day Walk Challenge. Even though my knee has been pretty sore, this has been a great way to get momentum towards developing the healthy lifestyle. The key now is to keep that momentum going and actually do the work. As Kevin said so eloquently in a livestream to the Walk Challenge Facebook Group:

[tweetthis]“The only thing that will change your life is execution.” – Kevin Michael Geary[/tweetthis]

We can learn and read and think all we want, but it really does come down to execution. We need use that knowledge and do the work. We need to get our offense on the field and execute!
I hope this podcast and healthy lifestyle progress report will inspire you to eat real food, move every day and get better sleep. I hope you will be inspired to do a little bit each day and go for the long haul. I hope you will join me on our journey for a healthier life. The road ahead is not easy (if it was easy, everyone would do it), but we need to start with a single step. Put enough of those steps together, and we will start to get some momentum. Did I think I would walk over 20 miles in two weeks? No, I did not, especially with a sore knee. Guess what? I did it, and I will keep going. Why not join me?

I will do some thinking about where we go from here. Maybe we run a fitness challenge this fall to help keep everyone motivated. Maybe we run micro-challenges. I’ll have to think about it a bit and talk to folks in the Small Scale Life Facebook Group. If you want to provide some input into what comes next, join the conversation there. Remember: you are stronger when you work with a team and a group, so you should join us in the Small Scale Life Facebook Group.

This is where we will end the healthy lifestyle progress report this week. Stay tuned to Small Scale Life for more updates on the Fall Garden, for interesting interviews and more information as we head into Fall. Please share this podcast with others, and feel free to leave a review on iTunes. If you have any questions or comments, feel free to send them to me through the Contact Us form on Smallscalelife.com or leave them as comments to this episode.

Thank you again for tuning into Small Scale Life. We do appreciate each and every one of you. This is Tom from Small Scale Life. Remember to learn, do and grow. See you really soon!

]]> Restarting My Engine - HELP 9 https://smallscalelife.fireside.fm/37 3e5d28cd-6f81-470f-9732-b5611d76c766 Tue, 21 Mar 2017 03:00:00 -0500 Tom full Tom This podcast summarizes my four point plan to restart my engine for 2017 and the rest of my life. 29:11 no HELP Episode 9: Restarting My Engine 2017 is flying by a light speed.  January, February and March are rapidly fading into the history books.  How are you doing on your health goals? I have to be honest: I am restarting on my health goals for 2017.  I really haven't written about my health goals or talked about them at all in 2017.  As I discuss in the podcast, I punched out after Halloween last year and just tried not thinking about exercise, tracking food and pounds on the scale.  As I look at how the year ended and new year started, I failed to achieve my big goal, and I just decided to punt and regroup. Restarting my engine is critical to getting back in the fight.  I have change from always being on defense to rolling forward on offense.  You cannot do that sitting on the couch, behind a microphone, or writing blog posts.  It is time to move and get active.  This podcast summarizes my four point plan to restart my engine for 2017 and the rest of my life. Disclaimer I am not a licensed health care or fitness experts.  I am not a doctor.  Please be sure to consult your doctor, dietician or other health care professional about health, fitness or other medical issues.  All information shared on the Healthy Lifestyle Podcast and Small Scale Life are for informational and inspirational purposes only. Topics For Restarting My Engine I discussed the following topics in this episode: Wrapping Up 2016 HELP Episode 7 - Interview with Kevin Michael Geary Restarting My Engine in 2017 Signing up for and bowing out of a 12-Week Weight Loss Challenge Starting the Rebooted Body program Listening to Rebooted Body Podcasts Restarting Regular HELP Podcasts and Blog Posts Keeping Perspective Going Forward Links During the podcast, I discussed a few different sites, podcasts, videos and blogs.  The following is a list of those links:. Free 12 Week Weight Loss Challenge Back Up Fitness Group on Facebook Episode 7 of the HELP Podcast – Drew and I interview Kevin Geary about what we are doing and about the three pillars to healthy living: Eat, Move and Live Kevin Geary’s Rebooted Body – Kevin Geary's Blog and Podcast. Check out his site to “get a body and life you love” Kevin Geary’s YouTube Channel Subscribe and Rate on iTunes Please consider becoming a subscriber to the Small Scale Life iTunes Channel.  Subscribers and ratings from listeners help us grow the podcast and the blog.  As you know, people look at subscribers and reviews before they listen.  Few subscribers and few reviews mean that no one cares to listen or rate the podcast.  Please click subscribe, and you will get notices when a new podcast is available. If you provide a review for the podcast, consider giving a few stars (not going to lie: I want five stars) for the Podcast.  I really appreciate you as a listener and your feedback. To leave a review, simply follow these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars (five would be awesome) Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! Listen We have several options for you to listen to the Podcast.  You may listen in the following locations: iTunes Stitcher HELP Episode 9: Restarting My Engine

2017 is flying by a light speed.  January, February and March are rapidly fading into the history books.  How are you doing on your health goals?

I have to be honest: I am restarting on my health goals for 2017.  I really haven't written about my health goals or talked about them at all in 2017.  As I discuss in the podcast, I punched out after Halloween last year and just tried not thinking about exercise, tracking food and pounds on the scale.  As I look at how the year ended and new year started, I failed to achieve my big goal, and I just decided to punt and regroup.
Restarting my engine is critical to getting back in the fight.  I have change from always being on defense to rolling forward on offense.  You cannot do that sitting on the couch, behind a microphone, or writing blog posts.  It is time to move and get active.  This podcast summarizes my four point plan to restart my engine for 2017 and the rest of my life.

Disclaimer

I am not a licensed health care or fitness experts.  I am not a doctor.  Please be sure to consult your doctor, dietician or other health care professional about health, fitness or other medical issues.  All information shared on the Healthy Lifestyle Podcast and Small Scale Life are for informational and inspirational purposes only.

Topics For Restarting My Engine

I discussed the following topics in this episode:
Wrapping Up 2016
HELP Episode 7 - Interview with Kevin Michael Geary
Restarting My Engine in 2017
Signing up for and bowing out of a 12-Week Weight Loss Challenge
Starting the Rebooted Body program
Listening to Rebooted Body Podcasts
Restarting Regular HELP Podcasts and Blog Posts
Keeping Perspective Going Forward
Links

During the podcast, I discussed a few different sites, podcasts, videos and blogs.  The following is a list of those links:.
Free 12 Week Weight Loss Challenge
Back Up Fitness Group on Facebook
Episode 7 of the HELP Podcast – Drew and I interview Kevin Geary about what we are doing and about the three pillars to healthy living: Eat, Move and Live
Kevin Geary’s Rebooted Body – Kevin Geary's Blog and Podcast. Check out his site to “get a body and life you love”
Kevin Geary’s YouTube Channel

Subscribe and Rate on iTunes
Please consider becoming a subscriber to the Small Scale Life iTunes Channel.  Subscribers and ratings from listeners help us grow the podcast and the blog.  As you know, people look at subscribers and reviews before they listen.  Few subscribers and few reviews mean that no one cares to listen or rate the podcast.  Please click subscribe, and you will get notices when a new podcast is available.
If you provide a review for the podcast, consider giving a few stars (not going to lie: I want five stars) for the Podcast.  I really appreciate you as a listener and your feedback.

To leave a review, simply follow these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars (five would be awesome)
Subscribe to the podcast (optional, but appreciated)!
You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!
Listen
We have several options for you to listen to the Podcast.  You may listen in the following locations:
iTunes
Stitcher

]]> HELP Episode 9: Restarting My Engine

2017 is flying by a light speed.  January, February and March are rapidly fading into the history books.  How are you doing on your health goals?

I have to be honest: I am restarting on my health goals for 2017.  I really haven't written about my health goals or talked about them at all in 2017.  As I discuss in the podcast, I punched out after Halloween last year and just tried not thinking about exercise, tracking food and pounds on the scale.  As I look at how the year ended and new year started, I failed to achieve my big goal, and I just decided to punt and regroup.
Restarting my engine is critical to getting back in the fight.  I have change from always being on defense to rolling forward on offense.  You cannot do that sitting on the couch, behind a microphone, or writing blog posts.  It is time to move and get active.  This podcast summarizes my four point plan to restart my engine for 2017 and the rest of my life.

Disclaimer

I am not a licensed health care or fitness experts.  I am not a doctor.  Please be sure to consult your doctor, dietician or other health care professional about health, fitness or other medical issues.  All information shared on the Healthy Lifestyle Podcast and Small Scale Life are for informational and inspirational purposes only.

Topics For Restarting My Engine

I discussed the following topics in this episode:
Wrapping Up 2016
HELP Episode 7 - Interview with Kevin Michael Geary
Restarting My Engine in 2017
Signing up for and bowing out of a 12-Week Weight Loss Challenge
Starting the Rebooted Body program
Listening to Rebooted Body Podcasts
Restarting Regular HELP Podcasts and Blog Posts
Keeping Perspective Going Forward
Links

During the podcast, I discussed a few different sites, podcasts, videos and blogs.  The following is a list of those links:.
Free 12 Week Weight Loss Challenge
Back Up Fitness Group on Facebook
Episode 7 of the HELP Podcast – Drew and I interview Kevin Geary about what we are doing and about the three pillars to healthy living: Eat, Move and Live
Kevin Geary’s Rebooted Body – Kevin Geary's Blog and Podcast. Check out his site to “get a body and life you love”
Kevin Geary’s YouTube Channel

Subscribe and Rate on iTunes
Please consider becoming a subscriber to the Small Scale Life iTunes Channel.  Subscribers and ratings from listeners help us grow the podcast and the blog.  As you know, people look at subscribers and reviews before they listen.  Few subscribers and few reviews mean that no one cares to listen or rate the podcast.  Please click subscribe, and you will get notices when a new podcast is available.
If you provide a review for the podcast, consider giving a few stars (not going to lie: I want five stars) for the Podcast.  I really appreciate you as a listener and your feedback.

To leave a review, simply follow these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars (five would be awesome)
Subscribe to the podcast (optional, but appreciated)!
You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!
Listen
We have several options for you to listen to the Podcast.  You may listen in the following locations:
iTunes
Stitcher

]]> Mind Games - HELP 8 https://smallscalelife.fireside.fm/27 758a36fe-865f-4967-be25-3ea8a01a7260 Tue, 06 Dec 2016 03:00:00 -0600 Tom full Tom After taking the month of November off, I am back for a "Just Tom" Healthy Lifestyle Podcast.  I have to admit that we all play mind games with the holidays, and as I post this podcast, I can probably record a Part 2 to this podcast for surviving the madness and family mind games that rear their heads during the holidays. 31:11 no HELP Episode 8: Mind Games November and Thanksgiving have come and gone!  Can you believe it?  Where did the time go?  We had a lot of stuff going on in November including the election, Thanksgiving and some major life events.  After taking the month of November off, I am back for a "Just Tom" Healthy Lifestyle Podcast.  I have to admit that we all play mind games with the holidays, and as I post this podcast, I can probably record a Part 2 to this podcast for surviving the madness and family mind games that rear their heads during the holidays. Topics I discussed the following topics in this episode: November Madness in the World Mind Games for Dealing with Chaos Update about Drew Sample Thanksgiving Reflections Visiting a Homestead Spending Time with Family and Relatives Eating and Drinking During the Holidays New Plan and Getting Back to the Gym and Pool Links   https://youtu.be/pWEwNa8pICg During the podcast, I discussed a few different sites, podcasts, videos and blogs.  The following is a list of those links: Episode 7 of the HELP Podcast - Drew and I interview Kevin Geary about what we are doing and about the three pillars to healthy living: Eat, Move and Live Thanksgiving Reflections - I wrote a post about Thanksgiving and some other thoughts I had about the blog and podcast How to Make Cranberry-Jalapeno Jelly - I posted a how-to article for making cranberry-jalapeno jelly Sample Hour Episode 127 - Drew talks about his job situation before interviewing Ray Tyler from Rose Creek Farms Kevin Geary’s Rebooted Body – Drew and I interview Kevin Geary in Episode 7 of the HELP Podcast. Check out his site to “get a body and life you love” Kevin Geary’s YouTube Channel Speak Out Game - A great game we played over Thanksgiving.  See the video above Linkee - Another game we played recently.  Really fun game Rate on iTunes We really need some more ratings from listeners, so please rate and review the Podcast.  Ratings and reviews help us grow the podcast and the blog.  As you know, people look at reviews before they listen.  No reviews or poor reviews mean that no one cares to listen or rate the podcast.  You don’t need to write a book or write anything.  Just give a few stars (not going to lie: I want five stars) for the Podcast. You can leave a review by following these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars (five would be awesome) Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! Disclaimer Drew and I are not licensed health care or fitness experts.  We are not doctors.  Please be sure to consult your doctor, dietician or other health care professional about health, fitness or other medical issues.  All information shared on the Healthy Lifestyle Podcast and Small Scale Life are for informational and inspirational purposes only. HELP Episode 8: Mind Games

November and Thanksgiving have come and gone!  Can you believe it?  Where did the time go?  We had a lot of stuff going on in November including the election, Thanksgiving and some major life events.  After taking the month of November off, I am back for a "Just Tom" Healthy Lifestyle Podcast.  I have to admit that we all play mind games with the holidays, and as I post this podcast, I can probably record a Part 2 to this podcast for surviving the madness and family mind games that rear their heads during the holidays.

Topics

I discussed the following topics in this episode:
November Madness in the World
Mind Games for Dealing with Chaos
Update about Drew Sample
Thanksgiving Reflections
Visiting a Homestead
Spending Time with Family and Relatives
Eating and Drinking During the Holidays
New Plan and Getting Back to the Gym and Pool
Links
 
https://youtu.be/pWEwNa8pICg

During the podcast, I discussed a few different sites, podcasts, videos and blogs.  The following is a list of those links:

Episode 7 of the HELP Podcast - Drew and I interview Kevin Geary about what we are doing and about the three pillars to healthy living: Eat, Move and Live
Thanksgiving Reflections - I wrote a post about Thanksgiving and some other thoughts I had about the blog and podcast
How to Make Cranberry-Jalapeno Jelly - I posted a how-to article for making cranberry-jalapeno jelly
Sample Hour Episode 127 - Drew talks about his job situation before interviewing Ray Tyler from Rose Creek Farms
Kevin Geary’s Rebooted Body – Drew and I interview Kevin Geary in Episode 7 of the HELP Podcast. Check out his site to “get a body and life you love”
Kevin Geary’s YouTube Channel
Speak Out Game - A great game we played over Thanksgiving.  See the video above
Linkee - Another game we played recently.  Really fun game

Rate on iTunes
We really need some more ratings from listeners, so please rate and review the Podcast.  Ratings and reviews help us grow the podcast and the blog.  As you know, people look at reviews before they listen.  No reviews or poor reviews mean that no one cares to listen or rate the podcast.  You don’t need to write a book or write anything.  Just give a few stars (not going to lie: I want five stars) for the Podcast.

You can leave a review by following these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars (five would be awesome)
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

Disclaimer

Drew and I are not licensed health care or fitness experts.  We are not doctors.  Please be sure to consult your doctor, dietician or other health care professional about health, fitness or other medical issues.  All information shared on the Healthy Lifestyle Podcast and Small Scale Life are for informational and inspirational purposes only.

]]> HELP Episode 8: Mind Games

November and Thanksgiving have come and gone!  Can you believe it?  Where did the time go?  We had a lot of stuff going on in November including the election, Thanksgiving and some major life events.  After taking the month of November off, I am back for a "Just Tom" Healthy Lifestyle Podcast.  I have to admit that we all play mind games with the holidays, and as I post this podcast, I can probably record a Part 2 to this podcast for surviving the madness and family mind games that rear their heads during the holidays.

Topics

I discussed the following topics in this episode:
November Madness in the World
Mind Games for Dealing with Chaos
Update about Drew Sample
Thanksgiving Reflections
Visiting a Homestead
Spending Time with Family and Relatives
Eating and Drinking During the Holidays
New Plan and Getting Back to the Gym and Pool
Links
 
https://youtu.be/pWEwNa8pICg

During the podcast, I discussed a few different sites, podcasts, videos and blogs.  The following is a list of those links:

Episode 7 of the HELP Podcast - Drew and I interview Kevin Geary about what we are doing and about the three pillars to healthy living: Eat, Move and Live
Thanksgiving Reflections - I wrote a post about Thanksgiving and some other thoughts I had about the blog and podcast
How to Make Cranberry-Jalapeno Jelly - I posted a how-to article for making cranberry-jalapeno jelly
Sample Hour Episode 127 - Drew talks about his job situation before interviewing Ray Tyler from Rose Creek Farms
Kevin Geary’s Rebooted Body – Drew and I interview Kevin Geary in Episode 7 of the HELP Podcast. Check out his site to “get a body and life you love”
Kevin Geary’s YouTube Channel
Speak Out Game - A great game we played over Thanksgiving.  See the video above
Linkee - Another game we played recently.  Really fun game

Rate on iTunes
We really need some more ratings from listeners, so please rate and review the Podcast.  Ratings and reviews help us grow the podcast and the blog.  As you know, people look at reviews before they listen.  No reviews or poor reviews mean that no one cares to listen or rate the podcast.  You don’t need to write a book or write anything.  Just give a few stars (not going to lie: I want five stars) for the Podcast.

You can leave a review by following these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars (five would be awesome)
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

Disclaimer

Drew and I are not licensed health care or fitness experts.  We are not doctors.  Please be sure to consult your doctor, dietician or other health care professional about health, fitness or other medical issues.  All information shared on the Healthy Lifestyle Podcast and Small Scale Life are for informational and inspirational purposes only.

]]> Rebooted Body with Kevin Geary - HELP 7 https://smallscalelife.fireside.fm/25 564f2a5d-7972-4922-b13b-d06d5e97817c Mon, 31 Oct 2016 03:00:00 -0500 Tom full Tom Drew Sample and I recently interviewed Kevin Geary, blogger, podcaster and creator of Rebooted Body.  As he states on Rebooted Body, Kevin is a "leading authority on the psychology of eating. He and his team have helped men and women in over 30 countries around the world get a body and life they love."  1:40:54 no Rebooted Body with Kevin Geary - HELP 7 Have you ever struggled with diet plans?  Do you feel overwhelmed with information from family, friends, media, celebrities, and even popular television shows telling you what you should and shouldn't do to lose weight?  How many times have you started a plan, had some success, and then put that weight back on (or put even more weight on your body)?  Have you ever just wanted to just wipe it all away and start over? You aren't alone if you answered "yes" to one or more of those questions.  Let me be honest with you: I am there right now.  I answered "yes" to all of those questions tonight.  Every. Single. One.  I wish it wasn't the case; I wish I could report that things were going splendidly, and I was well on my way to getting fit and losing weight.  That would be a complete bullsh*t. Drew Sample and I recently interviewed Kevin Geary, blogger, podcaster and creator of Rebooted Body.  As he states on Rebooted Body, Kevin is a "leading authority on the psychology of eating. He and his team have helped men and women in over 30 countries around the world get a body and life they love."  Kevin has been there. struggling with is weight since he was a teenager: thin and unhealthy.  He used to have really low energy and was addicted to sugar and sugary drinks.  Kevin discovered the "Real Food Movement" and lost 40 pounds.  It wasn't until he examined his mindset and understood the "why" behind his eating patterns and confronted those issues that he broke the cycle and started living a healthier lifestyle. Topics https://youtu.be/vZFjloTup6s   Kevin, Drew and I discussed the following topics in this episode: Diet and fitness over the past week and plans for the next week Drew and I tell Kevin about our current diets and work out routines Kevin leads a great discussion about the inner rebel, willpower and discipline (I can relate to the inner rebel) Kevin then discusses the three pillars to healthy living: Eat, Move and Live Eat - Eat real foods; our bodies are nutritionally deficient Move - The human body needs to move; start by walking every day Live  - Sleep at least eight hours a day; focus on gut health For me, this was a powerful podcast that I have been digesting and thinking about a lot recently.  I will be doing some more research and self-examination using the Rebooted Body website and platform.  I learned a lot from this interview, and I appreciate Drew and Kevin being on this podcast with me. Links Kevin, Drew, and I discussed a few different sites, podcasts and video blogs during this episode.  The following is a list of those links:. Kevin Geary’s Rebooted Body – Drew and I interview Kevin Geary in Episode 7 of the HELP Podcast. Check out his site to "get a body and life you love." Kevin Geary's YouTube Channel Rest Faster – Blog post on Robb Wolf’s site about rest protocols and routines to improve your rest and recovery Five Minute Journal – Drew is using the Five Minute Journal to work through issues and develop his mindset Headspace – Drew and Scott are using the Headspace application for daily meditation Audible Application – Make the most of your mundane tasks and drive time! Rate on iTunes I checked iTunes, and we only have three reviews.  Thank you for providing a review (you know who you are; I really appreciate it). We really need some more ratings from listeners, so please rate and review the Podcast.  Ratings and reviews help us grow the podcast and the blog.  As you know, people look at reviews before they listen.  No reviews or poor reviews mean that no one cares to listen or rate the podcast.  You don’t need to write a book or write anything.  Just give a few stars (not going to lie: I want five stars) for the Podcast. You can leave a review by following these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars (five would be awesome) Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! Rebooted Body with Kevin Geary - HELP 7

Have you ever struggled with diet plans?  Do you feel overwhelmed with information from family, friends, media, celebrities, and even popular television shows telling you what you should and shouldn't do to lose weight?  How many times have you started a plan, had some success, and then put that weight back on (or put even more weight on your body)?  Have you ever just wanted to just wipe it all away and start over?
You aren't alone if you answered "yes" to one or more of those questions.  Let me be honest with you: I am there right now.  I answered "yes" to all of those questions tonight.  Every. Single. One.  I wish it wasn't the case; I wish I could report that things were going splendidly, and I was well on my way to getting fit and losing weight.  That would be a complete bullsh*t.

Drew Sample and I recently interviewed Kevin Geary, blogger, podcaster and creator of Rebooted Body.  As he states on Rebooted Body, Kevin is a "leading authority on the psychology of eating. He and his team have helped men and women in over 30 countries around the world get a body and life they love."  Kevin has been there. struggling with is weight since he was a teenager: thin and unhealthy.  He used to have really low energy and was addicted to sugar and sugary drinks.  Kevin discovered the "Real Food Movement" and lost 40 pounds.  It wasn't until he examined his mindset and understood the "why" behind his eating patterns and confronted those issues that he broke the cycle and started living a healthier lifestyle.

Topics
https://youtu.be/vZFjloTup6s
 
Kevin, Drew and I discussed the following topics in this episode:

Diet and fitness over the past week and plans for the next week
Drew and I tell Kevin about our current diets and work out routines
Kevin leads a great discussion about the inner rebel, willpower and discipline (I can relate to the inner rebel)
Kevin then discusses the three pillars to healthy living: Eat, Move and Live
Eat - Eat real foods; our bodies are nutritionally deficient
Move - The human body needs to move; start by walking every day
Live  - Sleep at least eight hours a day; focus on gut health
For me, this was a powerful podcast that I have been digesting and thinking about a lot recently.  I will be doing some more research and self-examination using the Rebooted Body website and platform.  I learned a lot from this interview, and I appreciate Drew and Kevin being on this podcast with me.

Links

Kevin, Drew, and I discussed a few different sites, podcasts and video blogs during this episode.  The following is a list of those links:.
Kevin Geary’s Rebooted Body – Drew and I interview Kevin Geary in Episode 7 of the HELP Podcast. Check out his site to "get a body and life you love."
Kevin Geary's YouTube Channel
Rest Faster – Blog post on Robb Wolf’s site about rest protocols and routines to improve your rest and recovery
Five Minute Journal – Drew is using the Five Minute Journal to work through issues and develop his mindset
Headspace – Drew and Scott are using the Headspace application for daily meditation
Audible Application – Make the most of your mundane tasks and drive time!

Rate on iTunes
I checked iTunes, and we only have three reviews.  Thank you for providing a review (you know who you are; I really appreciate it).
We really need some more ratings from listeners, so please rate and review the Podcast.  Ratings and reviews help us grow the podcast and the blog.  As you know, people look at reviews before they listen.  No reviews or poor reviews mean that no one cares to listen or rate the podcast.  You don’t need to write a book or write anything.  Just give a few stars (not going to lie: I want five stars) for the Podcast.

You can leave a review by following these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars (five would be awesome)
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Rebooted Body with Kevin Geary - HELP 7

Have you ever struggled with diet plans?  Do you feel overwhelmed with information from family, friends, media, celebrities, and even popular television shows telling you what you should and shouldn't do to lose weight?  How many times have you started a plan, had some success, and then put that weight back on (or put even more weight on your body)?  Have you ever just wanted to just wipe it all away and start over?
You aren't alone if you answered "yes" to one or more of those questions.  Let me be honest with you: I am there right now.  I answered "yes" to all of those questions tonight.  Every. Single. One.  I wish it wasn't the case; I wish I could report that things were going splendidly, and I was well on my way to getting fit and losing weight.  That would be a complete bullsh*t.

Drew Sample and I recently interviewed Kevin Geary, blogger, podcaster and creator of Rebooted Body.  As he states on Rebooted Body, Kevin is a "leading authority on the psychology of eating. He and his team have helped men and women in over 30 countries around the world get a body and life they love."  Kevin has been there. struggling with is weight since he was a teenager: thin and unhealthy.  He used to have really low energy and was addicted to sugar and sugary drinks.  Kevin discovered the "Real Food Movement" and lost 40 pounds.  It wasn't until he examined his mindset and understood the "why" behind his eating patterns and confronted those issues that he broke the cycle and started living a healthier lifestyle.

Topics
https://youtu.be/vZFjloTup6s
 
Kevin, Drew and I discussed the following topics in this episode:

Diet and fitness over the past week and plans for the next week
Drew and I tell Kevin about our current diets and work out routines
Kevin leads a great discussion about the inner rebel, willpower and discipline (I can relate to the inner rebel)
Kevin then discusses the three pillars to healthy living: Eat, Move and Live
Eat - Eat real foods; our bodies are nutritionally deficient
Move - The human body needs to move; start by walking every day
Live  - Sleep at least eight hours a day; focus on gut health
For me, this was a powerful podcast that I have been digesting and thinking about a lot recently.  I will be doing some more research and self-examination using the Rebooted Body website and platform.  I learned a lot from this interview, and I appreciate Drew and Kevin being on this podcast with me.

Links

Kevin, Drew, and I discussed a few different sites, podcasts and video blogs during this episode.  The following is a list of those links:.
Kevin Geary’s Rebooted Body – Drew and I interview Kevin Geary in Episode 7 of the HELP Podcast. Check out his site to "get a body and life you love."
Kevin Geary's YouTube Channel
Rest Faster – Blog post on Robb Wolf’s site about rest protocols and routines to improve your rest and recovery
Five Minute Journal – Drew is using the Five Minute Journal to work through issues and develop his mindset
Headspace – Drew and Scott are using the Headspace application for daily meditation
Audible Application – Make the most of your mundane tasks and drive time!

Rate on iTunes
I checked iTunes, and we only have three reviews.  Thank you for providing a review (you know who you are; I really appreciate it).
We really need some more ratings from listeners, so please rate and review the Podcast.  Ratings and reviews help us grow the podcast and the blog.  As you know, people look at reviews before they listen.  No reviews or poor reviews mean that no one cares to listen or rate the podcast.  You don’t need to write a book or write anything.  Just give a few stars (not going to lie: I want five stars) for the Podcast.

You can leave a review by following these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars (five would be awesome)
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Heathly Lifestyle with Chazington Alloucious - HELP 4 https://smallscalelife.fireside.fm/19 18032e72-bd45-422e-babd-d054d70e4726 Wed, 28 Sep 2016 03:00:00 -0500 Tom full Tom Drew Sample returns to the Small Scale Life Podcast to talk about working out, weight loss, mindset, podcasting, urban farming, growing hops and a HenWay machine. 28:35 no Heathly Lifestyle with Chazington Alloucious - HELP 4 Who in the world is Chazington Alloucious?  What does this person have to say about healthy lifestyles, losing weight, fitness, mindset and clean living?  Well, fine friends and followers, you will have to listen to this podcast to find out. Chazington Alloucious and I have a great, meandering discussion about a lot of different topics including: What is happening with the weight loss challenges? Fitness over the past week and plans for the next week Focus and target areas for the next week Mindset - Daily journaling and future plans Geography - Where are the Twin Cities and what are they like? Podcasting problems and challenges Urban farming and hops farming And of course: what DOES a HenWay machine do? For those of you who missed it, here are the five questions from the Five Minute Journal that can be used to start your journaling (if you need a place to start): What am I grateful for? What would make today great? What is my daily affirmation? What are three surprising things that happened today? What could I have done to make today better? Links https://youtu.be/I-skJbxDOhw Chazington Alloucious and I discussed a few different sites, podcasts and video blogs during this episode.  Here is a list of those links: The Sample Hour - Drew's blog and podcast page School Sucks Podcast - Drew's friend who hosts a podcast and an on-line community dedicated to redefining education by promoting home-education, critical thinking, peaceful parenting, personal development and better communication strategies. Greg Burns & Drew Sample Chicken Processing Lifestream on Facebook - Greg, Drew and the Hillbilly Crew processing 80 meat chickens at Nature's Image Farms Five Minute Journal - Drew is using the Five Minute Journal to work through issues and develop his mindset John Suscovich's YouTube Hops Farming Playlist The video above was from the Hop Yard in Maine.  For more information on this farm, please see John Suscovich's Podcast Interview with Geoff Keating. Rate on iTunes Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews. You can leave a review by following these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars. Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! Heathly Lifestyle with Chazington Alloucious - HELP 4

Who in the world is Chazington Alloucious?  What does this person have to say about healthy lifestyles, losing weight, fitness, mindset and clean living?  Well, fine friends and followers, you will have to listen to this podcast to find out.

Chazington Alloucious and I have a great, meandering discussion about a lot of different topics including:
What is happening with the weight loss challenges?
Fitness over the past week and plans for the next week
Focus and target areas for the next week
Mindset - Daily journaling and future plans
Geography - Where are the Twin Cities and what are they like?
Podcasting problems and challenges
Urban farming and hops farming
And of course: what DOES a HenWay machine do?

For those of you who missed it, here are the five questions from the Five Minute Journal that can be used to start your journaling (if you need a place to start):
What am I grateful for?
What would make today great?
What is my daily affirmation?
What are three surprising things that happened today?
What could I have done to make today better?

Links
https://youtu.be/I-skJbxDOhw

Chazington Alloucious and I discussed a few different sites, podcasts and video blogs during this episode.  Here is a list of those links:
The Sample Hour - Drew's blog and podcast page
School Sucks Podcast - Drew's friend who hosts a podcast and an on-line community dedicated to redefining education by promoting home-education, critical thinking, peaceful parenting, personal development and better communication strategies.
Greg Burns & Drew Sample Chicken Processing Lifestream on Facebook - Greg, Drew and the Hillbilly Crew processing 80 meat chickens at Nature's Image Farms
Five Minute Journal - Drew is using the Five Minute Journal to work through issues and develop his mindset
John Suscovich's YouTube Hops Farming Playlist
The video above was from the Hop Yard in Maine.  For more information on this farm, please see John Suscovich's Podcast Interview with Geoff Keating.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:

Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Heathly Lifestyle with Chazington Alloucious - HELP 4

Who in the world is Chazington Alloucious?  What does this person have to say about healthy lifestyles, losing weight, fitness, mindset and clean living?  Well, fine friends and followers, you will have to listen to this podcast to find out.

Chazington Alloucious and I have a great, meandering discussion about a lot of different topics including:
What is happening with the weight loss challenges?
Fitness over the past week and plans for the next week
Focus and target areas for the next week
Mindset - Daily journaling and future plans
Geography - Where are the Twin Cities and what are they like?
Podcasting problems and challenges
Urban farming and hops farming
And of course: what DOES a HenWay machine do?

For those of you who missed it, here are the five questions from the Five Minute Journal that can be used to start your journaling (if you need a place to start):
What am I grateful for?
What would make today great?
What is my daily affirmation?
What are three surprising things that happened today?
What could I have done to make today better?

Links
https://youtu.be/I-skJbxDOhw

Chazington Alloucious and I discussed a few different sites, podcasts and video blogs during this episode.  Here is a list of those links:
The Sample Hour - Drew's blog and podcast page
School Sucks Podcast - Drew's friend who hosts a podcast and an on-line community dedicated to redefining education by promoting home-education, critical thinking, peaceful parenting, personal development and better communication strategies.
Greg Burns & Drew Sample Chicken Processing Lifestream on Facebook - Greg, Drew and the Hillbilly Crew processing 80 meat chickens at Nature's Image Farms
Five Minute Journal - Drew is using the Five Minute Journal to work through issues and develop his mindset
John Suscovich's YouTube Hops Farming Playlist
The video above was from the Hop Yard in Maine.  For more information on this farm, please see John Suscovich's Podcast Interview with Geoff Keating.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:

Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Spinning Salad - HELP 3 https://smallscalelife.fireside.fm/18 51b2ddb8-3a0c-4534-ab06-bceb045d1e67 Tue, 20 Sep 2016 20:00:00 -0500 Tom full Tom I record a brief solo podcast while I am whipping up a salad for a family gathering at William O'Brian State Park on the banks of the St. Croix River.  The salad and company were fantastic as we went to the park and took an almost two mile walk along the river. 22:05 no HELP Episode 3 - Spinning Salad If this podcast sounds a little different, it is!  I record a brief solo podcast while I am whipping up a salad for a family gathering at William O'Brian State Park on the banks of the St. Croix River.  The salad and company were fantastic as we went to the park and took an almost two mile walk along the river.  If you are in Minnesota, you should spend some time at this park and camp overnight.  You can canoe, kayak, fish, hike and enjoy the great outdoors at this park. [caption id="attachment1087" align="aligncenter" width="800"] Beautiful weather on the St. Croix River at the William O'Brien State Park in Marine, Minnesota[/caption]   [caption id="attachment1088" align="aligncenter" width="800"] The State Park Salad that had romaine, spinach, kale, chard, cucumbers, green peppers, bacon (on the side) and tomaotes (on the side).[/caption] In this episode of the weekly Healthy Lifestyle Podcast, I talk about the following topics: Spinning Salad - Ingredients in the Salad Different Foods - Sweet Potatoes, Jalapeno Poppers, Salsa for the 3rd Annual Salsa Contest Kwitcherbellyackin Weight Loss Challenge - Initial Weight and Progress during Week 1 and Week 2 Workout and Diet Plan Updates - It has been a strange week Updates and Changes - Forum on Small Scale Life, Winter Gardening, Experiments and Future of my Backyard Garden Drew Sample will be returning in Episode 4 of the Healthy Lifestyle Podcast, and we will be recording and posting that podcast soon! Links [caption id="attachment_1089" align="aligncenter" width="600"] Before dinner, we took a walk along the St. Croix River at William O'Brien State Park.[/caption] I did not talk about any links during this podcast, but I think you should go to the following sites: William O'Brian State Park on the banks of the St. Croix River Two Beers with Charles Hugh Smith - on the The Sample Hour Workout and Diet Plan for the Weeks of 9/4/16 and 9/11/16 – Tom’s Workout and Diet Program The Whole 30 Program – Drew’s Program for Changing his Relationship with Food DDP Yoga – Drew’s Fitness Program Tabata Workouts for Beginners - My friend Jay Dolan said I should be trying some Tabata Workouts Friends of Healthy Lifestyle Podcast I am always happy to show some of my friends some love.  This week’s friends of the Healthy Lifestyle Podcast: Small Scale Gardening Group on Facebook - Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer. Rate on iTunes Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews. You can leave a review by following these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars. Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! HELP Episode 3 - Spinning Salad

If this podcast sounds a little different, it is!  I record a brief solo podcast while I am whipping up a salad for a family gathering at William O'Brian State Park on the banks of the St. Croix River.  The salad and company were fantastic as we went to the park and took an almost two mile walk along the river.  If you are in Minnesota, you should spend some time at this park and camp overnight.  You can canoe, kayak, fish, hike and enjoy the great outdoors at this park.

[caption id="attachment_1087" align="aligncenter" width="800"] Beautiful weather on the St. Croix River at the William O'Brien State Park in Marine, Minnesota[/caption]
 
[caption id="attachment_1088" align="aligncenter" width="800"] The State Park Salad that had romaine, spinach, kale, chard, cucumbers, green peppers, bacon (on the side) and tomaotes (on the side).[/caption]

In this episode of the weekly Healthy Lifestyle Podcast, I talk about the following topics:
Spinning Salad - Ingredients in the Salad
Different Foods - Sweet Potatoes, Jalapeno Poppers, Salsa for the 3rd Annual Salsa Contest
Kwitcherbellyackin Weight Loss Challenge - Initial Weight and Progress during Week 1 and Week 2
Workout and Diet Plan Updates - It has been a strange week
Updates and Changes - Forum on Small Scale Life, Winter Gardening, Experiments and Future of my Backyard Garden

Drew Sample will be returning in Episode 4 of the Healthy Lifestyle Podcast, and we will be recording and posting that podcast soon!

Links
[caption id="attachment_1089" align="aligncenter" width="600"] Before dinner, we took a walk along the St. Croix River at William O'Brien State Park.[/caption]

I did not talk about any links during this podcast, but I think you should go to the following sites:
William O'Brian State Park on the banks of the St. Croix River
Two Beers with Charles Hugh Smith - on the The Sample Hour
Workout and Diet Plan for the Weeks of 9/4/16 and 9/11/16 – Tom’s Workout and Diet Program
The Whole 30 Program – Drew’s Program for Changing his Relationship with Food
DDP Yoga – Drew’s Fitness Program
Tabata Workouts for Beginners - My friend Jay Dolan said I should be trying some Tabata Workouts

Friends of Healthy Lifestyle Podcast
I am always happy to show some of my friends some love.  This week’s friends of the Healthy Lifestyle Podcast:
Small Scale Gardening Group on Facebook -
Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> HELP Episode 3 - Spinning Salad

If this podcast sounds a little different, it is!  I record a brief solo podcast while I am whipping up a salad for a family gathering at William O'Brian State Park on the banks of the St. Croix River.  The salad and company were fantastic as we went to the park and took an almost two mile walk along the river.  If you are in Minnesota, you should spend some time at this park and camp overnight.  You can canoe, kayak, fish, hike and enjoy the great outdoors at this park.

[caption id="attachment_1087" align="aligncenter" width="800"] Beautiful weather on the St. Croix River at the William O'Brien State Park in Marine, Minnesota[/caption]
 
[caption id="attachment_1088" align="aligncenter" width="800"] The State Park Salad that had romaine, spinach, kale, chard, cucumbers, green peppers, bacon (on the side) and tomaotes (on the side).[/caption]

In this episode of the weekly Healthy Lifestyle Podcast, I talk about the following topics:
Spinning Salad - Ingredients in the Salad
Different Foods - Sweet Potatoes, Jalapeno Poppers, Salsa for the 3rd Annual Salsa Contest
Kwitcherbellyackin Weight Loss Challenge - Initial Weight and Progress during Week 1 and Week 2
Workout and Diet Plan Updates - It has been a strange week
Updates and Changes - Forum on Small Scale Life, Winter Gardening, Experiments and Future of my Backyard Garden

Drew Sample will be returning in Episode 4 of the Healthy Lifestyle Podcast, and we will be recording and posting that podcast soon!

Links
[caption id="attachment_1089" align="aligncenter" width="600"] Before dinner, we took a walk along the St. Croix River at William O'Brien State Park.[/caption]

I did not talk about any links during this podcast, but I think you should go to the following sites:
William O'Brian State Park on the banks of the St. Croix River
Two Beers with Charles Hugh Smith - on the The Sample Hour
Workout and Diet Plan for the Weeks of 9/4/16 and 9/11/16 – Tom’s Workout and Diet Program
The Whole 30 Program – Drew’s Program for Changing his Relationship with Food
DDP Yoga – Drew’s Fitness Program
Tabata Workouts for Beginners - My friend Jay Dolan said I should be trying some Tabata Workouts

Friends of Healthy Lifestyle Podcast
I am always happy to show some of my friends some love.  This week’s friends of the Healthy Lifestyle Podcast:
Small Scale Gardening Group on Facebook -
Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:
Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!

You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Labor Day Reset - HELP 2 https://smallscalelife.fireside.fm/16 a6dc143f-3357-4a6a-bf19-ce1f615005e2 Thu, 08 Sep 2016 03:00:00 -0500 Tom full Tom In this episode, I talk about the Traveling in Colorado and Wisconsin and Resetting for Labor Day (goals, working out, and diet) 19:23 no Labor Day Reset - HELP 2 September is finally here!  The kids are back in school, and life settles into a routine.  Fall is a fantastic time, however.  Football, crisp mornings, and leaves changing make it my favorite time of year.  For me, Labor Day marks the tipping point from summer to fall (based on my old football days).  It can also be a time to reset and adjust goals and get some momentum before the infamous pumpkin spice and holiday season! Drew and I attempted to record and post this last Friday (9/2/16); however, somehow my computer did not record the podcast.  That is unfortunate because it was a fantastic conversation! Drew had just completed his Two Beers with Charles podcast on the Sample Hour, and we discussed a variety of topics for this podcast. I decided to move ahead and record Episode 2 on my own, but Drew and I will record Episode 3 and post it as soon as we can get together.  I am taking steps to make sure I have redundant recordings (so I don't lose a podcast).  In this episode of the weekly Healthy Lifestyle Podcast, I talk about the following topics: Traveling in Colorado and Wisconsin - How did it go?  What lessons did I learn? Resetting for Labor Day - Goals, working out, and diet Launching the NEW Kwitcherbellyackin Weight Loss Challenge - What is it and how does it work? Focusing on specific areas this month https://www.instagram.com/p/BJzZ9EBAKE7/?taken-by=smallscalelife   Links While I did not manage to record the podcast, Drew and I talked about the following links during this podcast: Two Beers with Charles Hugh Smith - on the The Sample Hour Workout and Diet Plan for the Week of 8/28/16 – Tom’s Workout and Diet Program NEW Kwitcherbellyackin Hillbilly Weight Loss Challenge The Whole 30 Program – Drew’s Program for Changing his Relationship with Food DDP Yoga – Drew’s Fitness Program Tabata Workouts for Beginners - My friend Jay Dolan said I should be trying some Tabata Workouts https://youtu.be/dVNoZfmWfNc Friends of Healthy Lifestyle Podcast I am always happy to show some of my friends some love.  This week’s friends of the Healthy Lifestyle Podcast: Condo to Compound Blog – Jay Dolan’s journey from an urban/suburban life to a rural life. Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer. Rate on iTunes Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews. You can leave a review by following these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars. Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! Labor Day Reset - HELP 2

September is finally here!  The kids are back in school, and life settles into a routine.  Fall is a fantastic time, however.  Football, crisp mornings, and leaves changing make it my favorite time of year.  For me, Labor Day marks the tipping point from summer to fall (based on my old football days).  It can also be a time to reset and adjust goals and get some momentum before the infamous pumpkin spice and holiday season!

Drew and I attempted to record and post this last Friday (9/2/16); however, somehow my computer did not record the podcast.  That is unfortunate because it was a fantastic conversation! Drew had just completed his Two Beers with Charles podcast on the Sample Hour, and we discussed a variety of topics for this podcast.
I decided to move ahead and record Episode 2 on my own, but Drew and I will record Episode 3 and post it as soon as we can get together.  I am taking steps to make sure I have redundant recordings (so I don't lose a podcast).  In this episode of the weekly Healthy Lifestyle Podcast,

I talk about the following topics:
Traveling in Colorado and Wisconsin - How did it go?  What lessons did I learn?
Resetting for Labor Day - Goals, working out, and diet
Launching the NEW Kwitcherbellyackin Weight Loss Challenge - What is it and how does it work?
Focusing on specific areas this month

https://www.instagram.com/p/BJzZ9EBAKE7/?taken-by=smallscalelife
 
Links

While I did not manage to record the podcast, Drew and I talked about the following links during this podcast:
Two Beers with Charles Hugh Smith - on the The Sample Hour
Workout and Diet Plan for the Week of 8/28/16 – Tom’s Workout and Diet Program
NEW Kwitcherbellyackin Hillbilly Weight Loss Challenge
The Whole 30 Program – Drew’s Program for Changing his Relationship with Food
DDP Yoga – Drew’s Fitness Program
Tabata Workouts for Beginners - My friend Jay Dolan said I should be trying some Tabata Workouts
https://youtu.be/dVNoZfmWfNc
Friends of Healthy Lifestyle Podcast
I am always happy to show some of my friends some love.  This week’s friends of the Healthy Lifestyle Podcast:
Condo to Compound Blog – Jay Dolan’s journey from an urban/suburban life to a rural life.
Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:

Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!
You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Labor Day Reset - HELP 2

September is finally here!  The kids are back in school, and life settles into a routine.  Fall is a fantastic time, however.  Football, crisp mornings, and leaves changing make it my favorite time of year.  For me, Labor Day marks the tipping point from summer to fall (based on my old football days).  It can also be a time to reset and adjust goals and get some momentum before the infamous pumpkin spice and holiday season!

Drew and I attempted to record and post this last Friday (9/2/16); however, somehow my computer did not record the podcast.  That is unfortunate because it was a fantastic conversation! Drew had just completed his Two Beers with Charles podcast on the Sample Hour, and we discussed a variety of topics for this podcast.
I decided to move ahead and record Episode 2 on my own, but Drew and I will record Episode 3 and post it as soon as we can get together.  I am taking steps to make sure I have redundant recordings (so I don't lose a podcast).  In this episode of the weekly Healthy Lifestyle Podcast,

I talk about the following topics:
Traveling in Colorado and Wisconsin - How did it go?  What lessons did I learn?
Resetting for Labor Day - Goals, working out, and diet
Launching the NEW Kwitcherbellyackin Weight Loss Challenge - What is it and how does it work?
Focusing on specific areas this month

https://www.instagram.com/p/BJzZ9EBAKE7/?taken-by=smallscalelife
 
Links

While I did not manage to record the podcast, Drew and I talked about the following links during this podcast:
Two Beers with Charles Hugh Smith - on the The Sample Hour
Workout and Diet Plan for the Week of 8/28/16 – Tom’s Workout and Diet Program
NEW Kwitcherbellyackin Hillbilly Weight Loss Challenge
The Whole 30 Program – Drew’s Program for Changing his Relationship with Food
DDP Yoga – Drew’s Fitness Program
Tabata Workouts for Beginners - My friend Jay Dolan said I should be trying some Tabata Workouts
https://youtu.be/dVNoZfmWfNc
Friends of Healthy Lifestyle Podcast
I am always happy to show some of my friends some love.  This week’s friends of the Healthy Lifestyle Podcast:
Condo to Compound Blog – Jay Dolan’s journey from an urban/suburban life to a rural life.
Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:

Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!
You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Healthy Lifestyle Podcast: Introduction - HELP 1 https://smallscalelife.fireside.fm/15 90ea5c41-423b-4d09-9f22-c356fc080c5f Thu, 25 Aug 2016 03:00:00 -0500 Tom full Tom This is Episode 1 of our new weekly Healthy Lifestyle Podcast.  Drew Sample from the Sample Hour Podcast and I are both a weight loss journey and want to live healthier lifestyles.  We decided that doing a weekly accountability podcast together will be fun and keep us on track with our goals. 37:05 no Healthy Lifestyle Podcast: Introduction - HELP 1 This is Episode 1 of our new weekly Healthy Lifestyle Podcast.  Drew Sample from the Sample Hour Podcast and I are both a weight loss journey and want to live healthier lifestyles.  We decided that doing a weekly accountability podcast together will be fun and keep us on track with our goals. In this podcast, we discuss the following topics: Kicking off the Podcast Baseline Information: How did we get here? Our Goals and Drew's Weight Loss Challenge at Work Plan for the Week Mid-Week Motivation The Mid-Week Motivation is: [tweetthis]It is said that weight loss starts in the kitchen. Garbage in = garbage out.[/tweetthis] Links Drew and I talked about the following links during this podcast: Drew Sample from The Sample Hour Workout and Diet Plan for the Week of 8/21/16 - Tom's Workout and Diet Program How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life by Scott Adams The Whole 30 Program - Drew's Program for Changing his Relationship with Food DDP Yoga - Drew's Fitness Program Here is a DDP Yoga Beginners Workout on Diamond Dallas Page's YouTube Channel. Check it out! https://youtu.be/shPjl0R5kHo?list=PLuCbs2zxfj7pvtNMu2qB2Roaw-NBkLeeU   Friends of Healthy Lifestyle Podcast I am always happy to show some of my friends some love.  This week's friends of the Healthy Lifestyle Podcast: Condo to Compound Blog – Jay Dolan’s journey from an urban/suburban life to a rural life. Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer. Rate on iTunes Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews. You can leave a review by following these simple steps: Click on this link or the image above. Go to ratings and reviews. Click on the number stars. Subscribe to the podcast (optional, but appreciated)! You can also write a quick review or some words of encouragement (optional, but appreciated) You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review! Healthy Lifestyle Podcast: Introduction - HELP 1

This is Episode 1 of our new weekly Healthy Lifestyle Podcast.  Drew Sample from the Sample Hour Podcast and I are both a weight loss journey and want to live healthier lifestyles.  We decided that doing a weekly accountability podcast together will be fun and keep us on track with our goals.

In this podcast, we discuss the following topics:
Kicking off the Podcast
Baseline Information: How did we get here?
Our Goals and Drew's Weight Loss Challenge at Work
Plan for the Week
Mid-Week Motivation
The Mid-Week Motivation is:
[tweetthis]It is said that weight loss starts in the kitchen. Garbage in = garbage out.[/tweetthis]

Links

Drew and I talked about the following links during this podcast:
Drew Sample from The Sample Hour
Workout and Diet Plan for the Week of 8/21/16 - Tom's Workout and Diet Program
How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life by Scott Adams
The Whole 30 Program - Drew's Program for Changing his Relationship with Food
DDP Yoga - Drew's Fitness Program
Here is a DDP Yoga Beginners Workout on Diamond Dallas Page's YouTube Channel. Check it out!
https://youtu.be/shPjl0R5kHo?list=PLuCbs2zxfj7pvtNMu2qB2Roaw-NBkLeeU
 
Friends of Healthy Lifestyle Podcast

I am always happy to show some of my friends some love.  This week's friends of the Healthy Lifestyle Podcast:
Condo to Compound Blog – Jay Dolan’s journey from an urban/suburban life to a rural life.
Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:

Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!
You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> Healthy Lifestyle Podcast: Introduction - HELP 1

This is Episode 1 of our new weekly Healthy Lifestyle Podcast.  Drew Sample from the Sample Hour Podcast and I are both a weight loss journey and want to live healthier lifestyles.  We decided that doing a weekly accountability podcast together will be fun and keep us on track with our goals.

In this podcast, we discuss the following topics:
Kicking off the Podcast
Baseline Information: How did we get here?
Our Goals and Drew's Weight Loss Challenge at Work
Plan for the Week
Mid-Week Motivation
The Mid-Week Motivation is:
[tweetthis]It is said that weight loss starts in the kitchen. Garbage in = garbage out.[/tweetthis]

Links

Drew and I talked about the following links during this podcast:
Drew Sample from The Sample Hour
Workout and Diet Plan for the Week of 8/21/16 - Tom's Workout and Diet Program
How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life by Scott Adams
The Whole 30 Program - Drew's Program for Changing his Relationship with Food
DDP Yoga - Drew's Fitness Program
Here is a DDP Yoga Beginners Workout on Diamond Dallas Page's YouTube Channel. Check it out!
https://youtu.be/shPjl0R5kHo?list=PLuCbs2zxfj7pvtNMu2qB2Roaw-NBkLeeU
 
Friends of Healthy Lifestyle Podcast

I am always happy to show some of my friends some love.  This week's friends of the Healthy Lifestyle Podcast:
Condo to Compound Blog – Jay Dolan’s journey from an urban/suburban life to a rural life.
Failing Forward Profitable Urban Farming – Drew Sample and Scott Hebert’s weekly podcast about success, failures and life as an urban farmer.

Rate on iTunes
Since we are now on iTunes, please rate and review the Healthy Lifestyle Podcast.  Ratings and reviews help us grow the podcast and the blog, and I appreciate your reviews.

You can leave a review by following these simple steps:

Click on this link or the image above.
Go to ratings and reviews.
Click on the number stars.
Subscribe to the podcast (optional, but appreciated)!
You can also write a quick review or some words of encouragement (optional, but appreciated)
You can also write a longer review, though it’s not necessary.  Again, thank you for listening and your review!

]]> How to Lose 70 Pounds https://smallscalelife.fireside.fm/8 cd503f70-fdfa-4d81-84c0-ed4ebbf9a93e Fri, 29 Apr 2016 03:00:00 -0500 Tom full Tom Part 2 of the Cows and Kettlebells Podcast is focused on how to lose 70 pounds.  As part of Jay's training, he was focused on getting in shape and losing weight.  As you'll find out, it takes commitment, consistency, focus and in Jay's case, a kick in the rear from instructors.  Diet is a key component of weight loss, and Jay discusses his diet and eating regimen. 23:01 no How to Lose 70 Pounds - S1E8 Part 2 of the Cows and Kettlebells Podcast is focused on how to lose 70 pounds.  As part of Jay's training, he was focused on getting in shape and losing weight.  As you'll find out, it takes commitment, consistency, focus and in Jay's case, a kick in the rear from instructors.  Diet is a key component of weight loss, and Jay discusses his diet and eating regimen. Jay's tips for starting to work out are the following: Consistency. This is crucial.  You are going to have days where you don’t want to workout.  You must push through those feelings and complete your workout.  The phrase that we all use “life gets in the way” is complete baloney.  If anything, run in place for a minute at a time.  Try it for ten minutes. Lifestyle Change and Commitment. There’s a ton of stuff out there that makes working out a huge presentation.  There’s a reason: they’re trying to make you feel like you’re part of a tribe, like you belong to something.  With that membership to the tribe comes commitment.  You have to make a commitment to the tribe, but more importantly, you must make a commitment to yourself.  Make the change in your lifestyle, and then commit to it. Hydrate. Drink water before, during and after your workouts, especially if you are sore. Form is key.  Weight is just resistance. Learn the basics from others around you. Ask questions about form and practice the fundamentals of what you are learning.  Top tier athletes and exercise professionals got there for a reason, and most of the time, they are willing to share their knowledge and help a new person.  Make sure you learn before you jump on a weight machine or throw weight around.  Do the research and learn from others; otherwise, you might hurt yourself.  Safety is key. Make it fun. This is supposed to be a complete lifestyle change, right? That means to keep committed to the lifestyle in the long term, you need to make it fun and interesting.  If you are bored with the same old routine on a treadmill, you will quit.  Try new things.  Go hiking, walk around a lake, try swimming, go kayaking, take ballroom dance lessons, do something fun.  As your endurance improves, the world will open up to you, so take advantage of it and go have an adventure! This lifestyle is meant to improve your life, not be a burden.  As Jay hit his stride, he became hungry for exercise after three weeks.  He took up Jiu Jitsu as a way to burn calories and learn new things.  He stressed to go and try something that makes you feel uncomfortable.   You may end up in shape and with a hobby or skills that might raise the eyebrow of more than one person. Great job, Jay.  That is quite an accomplishment to lose 70 pounds.  Thank you for being an excellent guest for these two podcasts!  Let us know when you have your new blog up and running! Links Buying Rural Property - Cows and Kettlebells Part 1 - Small Scale Life Podcast Season 1, Episode 7 Tabata Workouts - 20 second bursts of exercise and rest for 10 seconds and repeat those exercises for 8 cycles Military Cadence - Collection of cadence from the US Army.  There are others out there.  Hooah! A special thanks to Austin from BeatsbyRoi for providing permission for using the song "Steady Wzdm" from The Lemonwater Chronicles, Volume 1, on the podcast.  Austin has a new track called Feels Right that is really great; check it out Also a special thanks to Dillon from The Soapbox Collective Podcast for helping set the music up.   https://youtu.be/0j2gXojBgag?list=PLPEiSZ4B9K6rI-MJUUjtxa4LoEKBHiyV   Listen Use the following link to listen to the podcast.  Since we are now on iTunes, please rate and review the Small Scale Life Podcast.  You can leave a review by following these simple steps: Click on this link. Go to ratings and reviews. Click on 5 stars. Subscribe! You can also write a longer review, though it’s not How to Lose 70 Pounds - S1E8

Part 2 of the Cows and Kettlebells Podcast is focused on how to lose 70 pounds.  As part of Jay's training, he was focused on getting in shape and losing weight.  As you'll find out, it takes commitment, consistency, focus and in Jay's case, a kick in the rear from instructors.  Diet is a key component of weight loss, and Jay discusses his diet and eating regimen.

Jay's tips for starting to work out are the following:

Consistency. This is crucial.  You are going to have days where you don’t want to workout.  You must push through those feelings and complete your workout.  The phrase that we all use “life gets in the way” is complete baloney.  If anything, run in place for a minute at a time.  Try it for ten minutes.
Lifestyle Change and Commitment. There’s a ton of stuff out there that makes working out a huge presentation.  There’s a reason: they’re trying to make you feel like you’re part of a tribe, like you belong to something.  With that membership to the tribe comes commitment.  You have to make a commitment to the tribe, but more importantly, you must make a commitment to yourself.  Make the change in your lifestyle, and then commit to it.
Hydrate. Drink water before, during and after your workouts, especially if you are sore.
Form is key.  Weight is just resistance.

Learn the basics from others around you. Ask questions about form and practice the fundamentals of what you are learning.  Top tier athletes and exercise professionals got there for a reason, and most of the time, they are willing to share their knowledge and help a new person.  Make sure you learn before you jump on a weight machine or throw weight around.  Do the research and learn from others; otherwise, you might hurt yourself.  Safety is key.

Make it fun. This is supposed to be a complete lifestyle change, right? That means to keep committed to the lifestyle in the long term, you need to make it fun and interesting.  If you are bored with the same old routine on a treadmill, you will quit.  Try new things.  Go hiking, walk around a lake, try swimming, go kayaking, take ballroom dance lessons, do something fun.  As your endurance improves, the world will open up to you, so take advantage of it and go have an adventure!

This lifestyle is meant to improve your life, not be a burden.  As Jay hit his stride, he became hungry for exercise after three weeks.  He took up Jiu Jitsu as a way to burn calories and learn new things.  He stressed to go and try something that makes you feel uncomfortable.   You may end up in shape and with a hobby or skills that might raise the eyebrow of more than one person.

Great job, Jay.  That is quite an accomplishment to lose 70 pounds.  Thank you for being an excellent guest for these two podcasts!  Let us know when you have your new blog up and running!

Links

Buying Rural Property - Cows and Kettlebells Part 1 - Small Scale Life Podcast Season 1, Episode 7
Tabata Workouts - 20 second bursts of exercise and rest for 10 seconds and repeat those exercises for 8 cycles
Military Cadence - Collection of cadence from the US Army.  There are others out there.  Hooah!

A special thanks to Austin from Beatsby_Roi for providing permission for using the song "Steady Wzdm" from The Lemonwater Chronicles, Volume 1, on the podcast.  Austin has a new track called Feels Right that is really great; check it out
Also a special thanks to Dillon from The Soapbox Collective Podcast for helping set the music up.
 
https://youtu.be/0j2gXojBgag?list=PLPEiSZ4B9K6rI-MJUUj_txa4LoEKBHiyV
 
Listen

Use the following link to listen to the podcast.  Since we are now on iTunes, please rate and review the Small Scale Life Podcast.  You can leave a review by following these simple steps:

Click on this link.
Go to ratings and reviews.
Click on 5 stars.
Subscribe!
You can also write a longer review, though it’s not

]]> How to Lose 70 Pounds - S1E8

Part 2 of the Cows and Kettlebells Podcast is focused on how to lose 70 pounds.  As part of Jay's training, he was focused on getting in shape and losing weight.  As you'll find out, it takes commitment, consistency, focus and in Jay's case, a kick in the rear from instructors.  Diet is a key component of weight loss, and Jay discusses his diet and eating regimen.

Jay's tips for starting to work out are the following:

Consistency. This is crucial.  You are going to have days where you don’t want to workout.  You must push through those feelings and complete your workout.  The phrase that we all use “life gets in the way” is complete baloney.  If anything, run in place for a minute at a time.  Try it for ten minutes.
Lifestyle Change and Commitment. There’s a ton of stuff out there that makes working out a huge presentation.  There’s a reason: they’re trying to make you feel like you’re part of a tribe, like you belong to something.  With that membership to the tribe comes commitment.  You have to make a commitment to the tribe, but more importantly, you must make a commitment to yourself.  Make the change in your lifestyle, and then commit to it.
Hydrate. Drink water before, during and after your workouts, especially if you are sore.
Form is key.  Weight is just resistance.

Learn the basics from others around you. Ask questions about form and practice the fundamentals of what you are learning.  Top tier athletes and exercise professionals got there for a reason, and most of the time, they are willing to share their knowledge and help a new person.  Make sure you learn before you jump on a weight machine or throw weight around.  Do the research and learn from others; otherwise, you might hurt yourself.  Safety is key.

Make it fun. This is supposed to be a complete lifestyle change, right? That means to keep committed to the lifestyle in the long term, you need to make it fun and interesting.  If you are bored with the same old routine on a treadmill, you will quit.  Try new things.  Go hiking, walk around a lake, try swimming, go kayaking, take ballroom dance lessons, do something fun.  As your endurance improves, the world will open up to you, so take advantage of it and go have an adventure!

This lifestyle is meant to improve your life, not be a burden.  As Jay hit his stride, he became hungry for exercise after three weeks.  He took up Jiu Jitsu as a way to burn calories and learn new things.  He stressed to go and try something that makes you feel uncomfortable.   You may end up in shape and with a hobby or skills that might raise the eyebrow of more than one person.

Great job, Jay.  That is quite an accomplishment to lose 70 pounds.  Thank you for being an excellent guest for these two podcasts!  Let us know when you have your new blog up and running!

Links

Buying Rural Property - Cows and Kettlebells Part 1 - Small Scale Life Podcast Season 1, Episode 7
Tabata Workouts - 20 second bursts of exercise and rest for 10 seconds and repeat those exercises for 8 cycles
Military Cadence - Collection of cadence from the US Army.  There are others out there.  Hooah!

A special thanks to Austin from Beatsby_Roi for providing permission for using the song "Steady Wzdm" from The Lemonwater Chronicles, Volume 1, on the podcast.  Austin has a new track called Feels Right that is really great; check it out
Also a special thanks to Dillon from The Soapbox Collective Podcast for helping set the music up.
 
https://youtu.be/0j2gXojBgag?list=PLPEiSZ4B9K6rI-MJUUj_txa4LoEKBHiyV
 
Listen

Use the following link to listen to the podcast.  Since we are now on iTunes, please rate and review the Small Scale Life Podcast.  You can leave a review by following these simple steps:

Click on this link.
Go to ratings and reviews.
Click on 5 stars.
Subscribe!
You can also write a longer review, though it’s not

]]>