Fitness Text Complete

Welcome to my Fitness Page
QESFM!
(Quit Eating so Frickin Much!)
This is where I give out my fitness program, so please send me $5.00 dollars so I can afford to do this. When my book comes out you will have to pay $19.95 for the full program.
Get a PDA or write down a daily list of things to do. Habits are the key to this, good ones are based on repeat, repeat, repeat for at least 21 days to get them automatic. My program is basically a group of lists. Here is my daily habits list from my PDA. One rule is this: I will not let anything get between me and my fitness plan. Here is my grocery list for my Fit for Life way.

Daily Habits

Outdoors
* get outside in the sun
* Visit the pond
* Visit park
* wash car in the sun
* Get some sun for an hour if you can (summer)
* Grow patio plant
* Run around the block
* Sit in the sun

Get lots of water contact

* Wade fishing
* take a bath
* Swim in pool
* Walk in rain
* Get in shower

Eating list
* Eat "my fit for life" way- under 2000 calories daily predominately vegetarian
with a once a week beef portion. If I eat beef I don’t have any potatoes or veggies or bread with it, just meat alone

* 12 noon Veggie soup with lots of red curry powder and tortilla chips and iced tap water
* 3 pm salad dinner plate size with lots of veggies and croutons and of course ranch dressing and lots of jalapeños.
* 6 pm cheese sandwich with lots of veggies and soup to make a dip sandwich and lots of jalapeños
* 9 pm bowl of vegetarian soup with tortilla chips or chips and salsa
* drink lots of coffee with milk and honey
* I should mention that this is it! There are many things not on my list. I regard potatoes pasta and starch as anathema,
* Also absolutely no dessert is consumed, see weekly habits for an exception
* eat some high quality vitamins with a meal

Hygiene, mind and body

* take shower
* Brush teeth hair and shave
* Limit TV to 15 minutes a day
* Surf the internet for current events
* Connect with 3 people
* Sleep 6 hours
* Take a nap
* Read for 1 hour
* enjoy 45 minutes of music
* Work on creative project 1 hour
* Think about what you’re going to do
* For one hour daily
* read e-book
* go to the library get a book, take it home, read it

Move the body

* walk around
* do chores
* explore my local town
* Aerobic activity for 30 minutes 3 times a week
* Or
* do physical activity at my job look for things to get the blood pumping
* Do a power walk
* Swim vigorously
* Lift weight for 10 minutes
* Stack chairs
* Stretch the body
* Do a power walk at the mall
* Swim vigorously
* walk around with dog

This is my grocery list to be prepared for my eating plan.
Grocery list

buy the finest ingredients available
vegetable soup home made is the best
red curry powder
coffee
half and half
chips high quality corn
salsa
vegetarian pizza
veggies in foil carton
mixed vegetable
pocket veggies
vegetable pot pie
lettuce
tomatoes
ranch dressing
croutons
cucumbers
onions
bell peppers
baby carrots
olives
jalapeño peppers sliced
Honey
wheat flour tortillas
shredded cheddar
BBQ sauce brown sugar smoked
flax cereal
soy granola
American cheese
wheat bread
olive oil
blue corn chips
beef filet once a week

TBRSF!
(Think, Be Rational, Stay Focused)
There are many things I will not pay attention to: for there are many bad, incorrect ideas out there. It is smart not to let those things get into your thoughts to tear down your plan. Here is examples: I don't watch food commercials on TV and avoid all food billboards. I am a computer geek so my SPAM protection software is active. A sensible Philosophy is a good idea. <http://www.aynrand.org/>Read good books...

LGABS!
(Look Good and Be Sharp)
Learn how to maintain and repair your clothes, house, car, furniture, body. These things are all your world. Keep all your tools sharp as well, including your computer. <http://levelerslair.com/leecomp.htm/>

KYEGS!
(Keep Your Eyes on the Good Stuff)
It is a good idea to view great art<http://www.artrenewal.com/> and literature<http://www.amazon.com/exec
/obidos/tg/
detail/-/0451191153/103-3533706-5248640*v=glance>, as well as role models<http://www.microsoft.com/billgates
/bio.asp>.

GUTSN!
(Get Up To Speed now)
Make sure you know what's going on around you as your survival depends on correct info. Check all your info with a second source<http://www.google.com/> and then think about it, before you accept it.

AHAPB!
(always have a plan "B")
I believe that it is important to back up everything, for you never know when a disaster is going to happen. I have found that everything in computers is fleeting and Virtual. It has shown me that if I don't back up my files<
http://www.symantec.com/sabu/ghost/ghost_
personal/> then periodically I will have a situation where my computer crashes, and valuable documents are lost to the wind. Buy a CD burner and software<http://www.roxio.com/> to make backup CDs to keep hard copies of your hard drive. There is a concept in computing known as dual redundancy. This involves having two of every hardware device so that if one device fails then the second device kicks in to pick up the slack. For example: my computer has two displays, I have a dual bios in my motherboard and two hard drives, as well as two memory modules. Networking my 4 computers at home provides this multiple chain of PCs so if one of my computers is down then I can have the other one to continue my work.

BTW art is a backup of life
Futurity <http://www.michaelwilkinson.com>

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© Copyright Lee Graphics All rights reserved.Contact Info <mailto:kglee@houston.rr.com>

Leveler's Lair Fitness
Welcome to my Fitness Page 2

GOOTZ!
(Get out of the zone)
Keep your attention to those things that will ensure your survival, such as, an example might be to turn off your cell phone<http://nextelonline.nextel.com/index.shtml> while your driving, and concern yourself with the road. Know when it is appropriate to be in and out of the zone<http://www.scifi.com/twilightzone/>. Focus on what's going on around you to effect the outcome. An opportunity will present itself to make a leveraged positive change of the situation.

"Lever of the world"

Archimedes, an ancient scientist and mathematician, said "Give me a place to stand, and I can move the world"

LTPTG!
(Learn to play the game)
Playing a game<http://leesystems.no-ip.com/lanfest.htm> is a great way to relax and unwind. The benefits are enormous. Play by the rules and don't use cheats unless you are playing yourself and want to learn the ropes of the game.I like Chess <http://www.princeton.edu/%7Ejedwards/cif/intro.html>, Monopoly<http://www.hasbro.com/monopoly/
> and Life<http://www.amazon.com/
exec/obidos/ASIN/B00000K4CZ/ref%3
Dnosim/thehouseofcards/002-0453180-9731221>. Work on your strategy and think about each move to dominate your opponent. The key to improving performance is repeated practice. Winning is the goal. Logical thinking and reason will get you there. Play is a form of creativity and I believe that time should be spent to develop this ability.

DNSYS!
(Do not sell yourself short)
Trade value for value and don't sacrifice yourself. Know the current price of stuff <http://groups.google.com/groups?hl=en&lr=&
ie=UTF-8&oe=UTF-8&group=houston.forsale>. Create something of value and trade it for what you need to survive. Look for opportunities to trade in your every day affairs. Always buy things to last and give a fair market price. Bartering for services is a great way to get what you need. Sell your stuff on the internet<http://www.ebay.com/>. Keep an eye on the economy and save your money for a rainy day. Watch out for extra spending on things and services you can do for yourself. Don't steal anything.

QVHCV!
(Quit viewing hard core violence)
The thing about violence is the first time you view it, it's shocking, then the second time its disturbing, but after a constant flow of it , the mind becomes numb to it. The value of life seems to dissipate. This can cause you to lose your survival edge. Don't get me wrong, Violence is necessary to survival and self defense is very important. The local TV news glorifies it in living color, over, and, over, and over...

DSEOA!
(Don't sanction evil of anykind)
Things that are obviously evil are easy to define and should remain so. What I am talking about are things that go against the individual, such as political correctness, groupthink, altruism, mysticism, and socialism. Corruption of people in government or corporations costs me personally in the price I pay for goods and services. Anything that causes the loss of reason is evil in my mind.The thing about evil is that not all the time is it within my grasp to do something about it, but I still don't accept it. I won't give sanction to the people who are participating in it. I will Be Positive about my Philosophy.

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© Copyright Lee Graphics All rights reserved.Contact Info <mailto:kglee@houston.rr.com>

Leveler's Lair Fitness

Welcome to my Fitness Page 3
DANFC!
(Determine a Need, Fill-it, and Cash-in)
If you will keep your eyes open to what's going around you, it will be evident what is wanted by people. One example is this. About 10 years ago I noticed at my job that everyone was into neck ties and that it seemed that a tie contest was going on to see who could wear the most outrageous decoration around their neck. So I learned how to make ties and sell them around my work place,soon everyone had my ties and I was making the bucks. Now I am into computers...

WWWYG!
(Work with What you Got)
When faced with a task or project with a deadline, the thing to remember is to use what you have available to complete the job. Its not to worry about all the things you could do if only you had such and such...Get started on the project with what you have on hand, and for goodness sake do something, even if its wrong, because you can always change it or tweak it later. Take inventory of all your available assets. Include in this list might be props sitting around, people who are working with you, information available close by, advice from an impartial source, tools in your posession, and past practices. RTFM is good advice when doing something your not familiar with.You also could write a manual to remind yourself of the details later.

FSGSW
(Find something good stay with-it)
Look and look and look and you will see lots of junk out there, bad philosophy, bad ideas, bad stuff everywhere. Drive down the road and you will see old dilapidated buildings, discarded wrecks of automobiles, and potholes in the road. Bugs on the windshield block the view. When a good thing comes into your lap then, you must decide that it's better to hold on to what you got. Not that it's a bad idea to continually improve, and upgrade but good ideas, things, and people are worth holding on to. Treasures abound in your possession, just take inventory of all your assets and see what is precious.The grass does look greener in some neighborhoods, but when you get closer you see the frenetic cost to keep the grass mowed. The investments in the things you do are a consideration when you are contemplating change.

IOTWS!
(it's ok to window shop)
Observation, Research and discussion are a good way to see what's out there. A good analogy is to go mall walking. When I go to the mall it's with a purpose of exercising my body, not to buy. While I am there wandering around I enjoy a favorite past time of mine, observing people. I also look in the windows of the stores as I walk by. The goods and services I see give me an indication of the state of the local economy, as well as the number of stores. The things I see give me a stimulus to think about. The thing to remember is to leave my credit card at home when I mall walk. Keep impartial and look at things scientifically to analyze later.

TIBYB!
(Try it before you buy)
The idea of doing a demo on a car is an example of this concept. Take your new possibility out for a spin, try it on for size, walk a mile in its shoes, and shareware it. Then you can see if there is any benefit in buying the item. When you get the new thing in a repetition then you will find the need to buy it for good. If after a try you don't like it then there is no loss.