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Can you use this scorecard for a major victory in your fight against atrophy?
By: Mike Hayden

Date: Sun, 12 Dec 2004 17:43:07 -0800
Subject: [News] Profitable Venture Tactics (90)
From: Mike Hayden
To: Mike Hayden

Sunday, December 12, 2004

Hi Mike!

This issue of P V T has about 1200 words (about 5
minutes to read).

Best Regards,
Mike Hayden

Senior Management Services (SMS) presents:


12/13/04 Volume 4, Issue 12/2

Published on Mondays for effective managers and executives

Please forward.

Can you use this scorecard for a major victory in your fight against atrophy?

See full color web version at:

My sec^ret plan that made personal history.

You know it's that time of year again. You're thinking about
your Resolutions for 2005. I recently asked about 200 people
this one question: What is the one thing that you could
start doing today that would improve the quality of your

They emailed their answers to me. I found that nearly A L L
replies showed this answer: get more exercise, get in shape,
lo^se wei^ght. So, I'm pretty sure you have similar goals.
After all, exercise helps your heart and may prevent the
onset of Parkinson's. Exercise positively clears up an
atrophied mind.

Still, the hard part is fulfillment: D O I N G I T!
Since I've been doing it for decades, I consider myself
somewhat of an expert. Here's how I D I D it...

... My 4-step plan on how to think, act, and mold a
healthier body even if you can't lo^se wei^ght! Plus new
tricks to fight personal atrophy.

Step 1

I wrote down a list of things I C O U L D do if I were
really going to exercise. I did NOT consider my list
a commitment. I just jotted down my ideas, even
activities I had ne^ver done before.

Step 2

Alongside each activity, I jotted down how much time it
would take IF I were to do that activity. This gave me
some idea of when I could do it - IF I were to do it. I
then wrote a possible schedule, based on my daily
activities - IF I were to do it.

Step 3

I developed a "scorecard" that would show my
participation (IF I decided to do it).

Step 4

I thought about where I could post the scoreboard where
I could see it as a daily reminder.

By this time, my mind had been tricked into saying, "O K, I
will schedule 6 days a week with Monday off." (Notice the
sudden enthusiasm and tendency to over commit!)

(Read on to get your bonus download!)

"OK Mike, what do you mean by scoreboard?"

I will show you actual scoreboards examples in a moment.
First, let me explain. My scoreboard R O W S show each day
in a month. Its C O L U M N S list all my exercise
possibilities. That way, I can track everything.

Here are the exercises (columns) on my list:

Walk, run, row/aerobic, jump rope, tai chi (fast set),
hsing yi, ba gua, (open), (open), chest, back, Tibetan
rites, chi kung, chi coiling, tai chi, stretch, abs.

Naturally, my list would be different from yours,
should you choose to experiment with this idea.

I use the (open) columns for unspecified activities I want
to include sometimes. Variety is the spice of life!

I also have columns for recording data from my Polar Heart
Watch (aerobic zone arrows), recovery time. If you get into
aerobic training, you'll want a heart watch. I also have a
column for weight.

Do I do all these exercises everyday? Heck no! Just take a
look at this scoreboard from last February when I was
spending every minute writing a book.
For this whole month, I only took three 30-minute walks!

Here's a more typical scoreboard.

Obviously, I don't get around to every exercise every day
or month. But, I have this theory that any exercise is
100 times better than none.

OK, here's a blank scoreboard that YOU can download and
tailor for your own exercise program. Print out as many
copies as you need.

In this fo^rm, notice that I left right-hand columns for
your aerobic zones (arrows) and weight.

Yes, but can you deal with your own mind?

When I am traveling, I usually run for exercise. It's a good
way to relieve the atrophy from sitting all day. For example,
here's a journal entry from a recent trip...

[...] From the motel, I run up a hill, turn left past
the park where skate-boarders practice, then run the
bridge across the Colorado River. Wow, that water is
moving! I continue running to the lumberyard then turn

I run facing the tra^ffic so I can see oncoming cars.
Today's cars are so quiet they can sneak up from behind.

Some people are satisfied with running occasionally -
or not at all. Fine. But, if you're going to run, I
recommend some basic equipment. Good shoes (I che^ck
Runners Magazine for shoe evaluations) & running

I use a Polar Heart Watch for all aerobic training. For
me, running without a heart watch is like driving
without a speedometer. Also, I use a Timex watch with
several timers and alarms.

I follow a written program that specifies a safe
program of progress, and I keep a written progress

When running, I must deal with my friend, the mind.
(The mind is the voice in the back of your head that
sounds like you. It says things like, "Ambition is a
poor excuse for not having enough sense to be lazy.")

I remember running everywhere as a kid. That was fun!
Then, one day my mind said something like,

"Hey! What's the rush? Take it easy! Walking is fast
enough. Sit down. Have a snack! Take a rest. Better
yet, lie down. Take a nap."

So, I quit running around. If you quit running as I did,
then later decided to run, you probably discovered the
mind's resistance. Even if you've run hundreds or
thousands of miles, the mind will try to make deals
like this ...

"Hey Mike, it's too cold and windy. Be careful! You
might fall down. You've run enough for today. Stop. You
can run longer tomorrow."

"But I've only been running 90 seconds!"

"Hey, that's plenty! Don't overdo it! You might
over-train and hurt yourself! You've got your whole
life to train. Run a couple more minutes then have a

"A donut? You know I've sworn off donuts."

"OK, a brownie. You love chocolate! Look! There's the
convenience store. It's OK. Just this once, pleeease!"

"Maybe I'll stop on the way back."

"That's too long! By then, you could be in the hospital
because some idiot ran over you! C'mon, there's always
tomorrow! Just walk today. You can always run tomorrow,

"NO DEALS! Tell you what. Che^ck back with me in
10 minutes."

Within 10 minutes, my mind quits whining and starts
nagging like this...

"Hey! Pick it up! You can't expect to improve when you
run like a slug! Get Moving! ...yada...yada...yada..."

It ne^ver ends.

The bad news: running causes heart, lungs, muscles, and
bones to wear down. The good news: the body knows how to
repair itself.

So, just tell your mind, "NO DEALS!" And keep training!

It's your move!

OK, my scorecard should help you get you started. It's your
move. Some people say they aren't interested in exercise. I
think it's a way to hide the fact that they simply don't
think they can do it.

Are you really going to DO it this year? Or just lay there
like a chicken with its body cut off?

But wait, I have one final question!

How could you use a scoreboard system like this to
score a major victory in your fight against atrophy
and dis-ease in your own business?

Don't let atrophy stunt the growth of your business!

Until next week...

Quest^ions? Comments? Call me at (800) 637-8182 or send me
an email.

Best Regards,

Mike Hayden, Principal/Consultant
Your partner in streamlining business.

PS. If you're not on our P V T Roster, sign up (fr#e) at:

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

(c) 2004 Mike Hayden, All rights reserved. You may use
material from the Profitable Venture Tactics eZine in
whole or in part, as long as you include complete
attribution, including live website links and email link.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

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About the Author

Mike Hayden is Founder/CEO of Senior Management Services and the Documentation Express in Silicon Valley, California. Mr Hayden is the author of "7 Easy Steps to your Raise and Promotion in 30-60 Days!" The book that smart bosses want their employees to read.
ISBN 0-9723725-1-2. More articles at

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The Power of Stretching    - Dave Snape


Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.

Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:

Dave Snape

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