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[audio:http://media.libsyn.com/media/generallyspeaking/PABL428-Momentum.mp3]

Pursuing A Balanced Life Podcast
Episode 428 – Momentum

Right-Click Here To Download MP3 Version of this Free Episode

In this episode, I share some thoughts a week after setting myself a goal of completing my one hour of intentional physical activity by 7am each morning.

I share how how successful or unsuccessful I've been at achieving this goal. I also share why it is that I've set such a strict goal for myself.

Also, as it is Monday, I share my results from the scale for this week's weigh in.

Finally, I shared a few #PABL posts found on Twitter and played some audio that was linked by JustJ3nn.

After you get a chance to listen, feel free to leave a comment on the blog! You can help motivate me and inspire others by providing your audio feedback for the podcast. Call the voice mail feedback line directly at 859-795-4067 or toll-free at 800-757-1158. You can also email an audio file to [email protected].

Don't forget to tweet about your pursuit of a balanced life, joining us in the #PABL campaign.

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[audio:http://media.libsyn.com/media/generallyspeaking/PABL413-GoalSetting.mp3]

Happy Monday to you all. As most of you know by now, Monday is my weigh-in day. I'm very excited to announce that I have lost an additional 3 pounds this past week.

That means that I've lost a total of 24 pounds in the past two months! Not only that, but my waist size as gone from 46 inches down to 41.25 inches since May 1st, 2009. I can't begin to tell you how great I feel compared to how I felt daily before.

In this podcast episode, I share some feedback that I had received in the gspn.tv community forum regarding podcast episode 412. In it, Mary M. wrote…

Hey yall! I don't want to be rude but please hear me out and realize that I have good intentions.

Ok, so I am listening to PABL episode #412. Throughout the episode Cliff is talking about his “official” goal is to do physical activity 5 days per week.

Really Cliff??

I think you have set your “official” goal low on purpose. You have stated many times that when you don't get your physical activity all 7 days it is a “failure” of a day, but then justify it because your “official” goal is only 5 days per week.

I believe that your “actual” goal, the one you really want, is to do physical activity all 7 days per week. I think that in the beginning you set your goal to 5 days per week for the “just in case” moments but that as time has gone by, you have proven to yourself that you can do physical activity everyday and still be productive.

I believe that your goal of physical activity 5 days per week isn't your “GOAL”, but your “MINIMUM” that you would be comfortable with if necessary. And if you were really honest with yourself, I bet you would be very “unsatisfied” if you only did physical activity 5 days.

I believe that if you were to really search your heart, you are trying to put in physical activity every day.

Maybe it is time to set a new goal. Not meeting it all the time is fine for special occasions (like a family reunion or meeting with a friend for a movie screening).

If you are going to bed every night with the intentions of getting up the next morning and doing physical activity then THAT IS TRULY YOUR GOAL!!!!!

Please don't take this the wrong way, cause I love ya!!

She also followed that up with this…

Ok, so I finished the episode and had some more thoughts. According to dictionary.com the definition for GOAL is:

1. the result or achievement toward which effort is directed; aim; end.

I guess that my problem with the episode is your use of the word. A goal should be something that you strive to achieve, not just the minimum you would be happy with. You are already past the physical activity of 5 days a week, so anyway…sorry for the rant.

A majority of this episode is my response to this this feedback. I want to post some highlights from what I shared here for the blog.

First of all, here is what I think about when I talk about setting goals:

Goal setting is the process of deciding what you want to accomplish and devising a plan to achieve the result you desire.

Goal setting is a two part process. Step one is deciding What You Want To Do. Step two is working toward the accomplishment of that Goal. Many people know what they want to do but have trouble creating a plan to get there. Goals without action plans are just words. Another way of saying that is that a goal without action plans are nothing more than desires.

When creating a plan to achieve your goals, I think it is important to evaluate your goal to make sure that it has all of the following characteristics. Your goals should be Realistic / Attainable. Your goals should be specific and detailed. You goals should be measurable. And finally, I think it is important to evaluate your goal in light of whether or not it adds to or or distracts you from your pursuit of a balanced life.

Regarding the thought of me setting my “official” goal low on purpose, I'd have to disagree. When I first set this goal, back in May, it actually seemed to be an very lofty at the time. Time came to reveal that I actually had it within me to achieve this goal on a very consistent basis which came as a great shock to me and inspired many others to set similar types of goals for themselves.

While I've been averaging between 6 to 7 days a week on a regular basis. The question then becomes… Should I “adjust my goal?” I've given this a lot of thought and the answer is no.

I feel that it would be more closely aligned with the Pursuit of a “Balanced Life” to achieve a healthier outlook on the concept of giving my body rest two days a week and not”not overdoing it.” I especially want to avoid “burn-out” which I will blog about in the future.

The truth is that there are still other areas of a Balanced Life that I'm not giving enough attention right now. I believe that as I get closer to the desired balance in each area, there will be more and more occasions where the 5 days per week goal will seem more aligned with where I should be.

I've been consuming a large amount of Health and Wellness content lately. Everything that I read suggests intentional physical activity at a minimum of thiry minutes per day, three to five days per week. My “official” physical activity goal is already double the amount of time and on the upper head of what is suggested for a healthy lifestyle.

I have noticed that I seem to try to justify the days that I don't work out. However, I believe that this is more about my attempt to convince myself that this is not a failure, but it is all a part of adjusting to a more balanced approach and mindset to physical activity.

With that said, I really appreciate the feedback that has been provided on this topic. I'm even more thankful that it came in the context of a genuine relationship with someone I would call friend.

I hope that you might find this topic helpful when you are setting your own goals.

Special thanks to Maggie who called in some audio feedback for this episode. Also, here is the list of #PABL updates that I shared in this episode.

Seaturtle89 Goal: wake at 4:45 a.m. Gym 5:00 a.m. Night all must get some sleep so I can acomplish this Goal #PABL

MrsLTJ Having a good day! Didnt realize starting it off with a ride would make me feel this good! #pabl

aaronmb Rivky has learned how to ride her two wheeler! Film at 11. #pabl

panache113 (aka Jessie) Starting to day #PABL.

melindayork slept in this morning then did 10 Minute Trainer x 3. Now cooling down with a walk on the treadmill. #PABL

EvePhoenix Took a walk yesterday at the mall – and didn't buy anything! Just took the Nano, and went for the exercise. #pabl

Lindaharderwijk (Linda From The Netherlands) And I finally got my new cross bike today :-) yeah it's so great :-) used 999 kcal #pabl yeah!!! Feeling good

CaptainsCast Week4/Day3 Couch to 5K run completed. 2.29 miles, 31:01, 13:32/mile, 441 calories. I've now completed 12 workouts totaling 23.84 miles #pabl

GalenaG The maid of honor said it was difficult to lace the dress due to weight loss. Size 20 to 14 in a year. #pabl

ffluvssg1 Today's healthy activities: Walking on the treadmill, health/fitness podcasts, and brought a salad for lunch. Working on time mgmt. #pabl

After you get a chance to listen, feel free to leave a comment on the blog! You can help motivate me and inspire others by providing your audio feedback for the podcast. Call the voice mail feedback line directly at 859-795-4067 or toll-free at 800-757-1158. You can also email an audio file to [email protected].

Don't forget to tweet about your pursuit of a balanced life, joining us in the #PABL campaign.

Right-Click Here To Download MP3 Version of this Free Episode

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[audio:http://media.libsyn.com/media/gspn/PABL407-PABLRoundTableNextWeek.mp3]

I never dreamed that Monday mornings could ever become a highlight of my week. However, as many of you know now, Monday is the day of the week that I've set aside as my “Weigh In Day.” Yet another week has gone by where I lost exactly the amount of weight that I had set out to lose. I lost two additional pounds last week for a total of 16 pounds lost since May 1st, 2009.

In this episode of the podcast, I share some other exciting items related to balanced living. I had an amazing weekend focused on spending time with my family.

It started off by fulfilling my goal of obtaining childcare Friday night so that I could take Stephanie out for a date night.

On Saturday, I was given the opportunity to work all day and skip out on a family reunion picnic for Stephanie's mom's side of the family. Instead of taking her up on her offer to work through the day, I made a conscious decision to spend time with my family. I'm glad I did.

I not only had a great time with family, I also had the opportunity to go for a five mile walk. Check out some of these photos that I took while on my walk. You can click on the thumbnails below to see the larger image.

Trail View 1 Trail View 2 See The Deer?

Sunday evening, we actually went to a Drive-In movie double feature. There is a great database of drive-ins if you click here. In the podcast, I shared how much we enjoyed this experience and what we saw while we were there.

Maurey sent in an excellent review of the Wii's Active Personal Trainer Program.

My friend Frank called in to let us know how he's been encouraged recently and his new found passion for waking up early in the morning.

I share a brief audio clip from the Fitness Rocks Podcast that supports my idea of putting your goals out there so that others know what you want to achieve with your lifestyle changes. It makes more sense when you listen to it in the episode.

Erik Fisher called in with a great suggestion! He suggested that we have a call in show for those of us who are Purusing A Balanced Life from time to time. I thought it was such a great idea that I've gone ahead and set up the first call for next Monday at 8:15pm Eastern Time. PLEASE CLICK HERE TO REGISTER! (It's Free!)

Finally, I share some highlights from those who are using the #PABL in their tweets

jportier 1163 steps so far today and I haven't made it too the gym #pabl

CMSawyer No candy bars or snack cakes on breaks at work for over 3 weeks now!! #PABL

Bear1 Walked 3.37 miles and felt great. I did not stay at home at all today I got 7120 steps #pabl

erikjfisher Back from 3607 step walk. Recovering from yesterdays activity (17225 steps = 8.5 something miles!). Gonna eat light and relax today. #PABL

tonialiani #pabl 8440 step (goal 7000). Lots of firing at the university but I thankfully still have mine. Spent day w/fam & friends.

danieljohnsonjr I need to create another notch on my belt. Apparently I've lost another inch. #PABL

DadGetsFit Finding balance by taking my kids out individually on Saturdays. This morning is a daddy-daughter date. She likes yard sales & donuts #pabl

QueenAmy83 I just ordered mine, have you?! Are you Pursuing A Balanced Life? Why not tell the world with a PABL Sticker! https://gspn.tv/stickers #PABL

After you get a chance to listen, feel free to leave a comment on the blog! You can help motivate me and inspire others by providing your audio feedback for the podcast. Call the voice mail feedback line directly at 859-795-4067 or toll-free at 800-757-1158. You can also email an audio file to [email protected].

Don't forget to tweet about your pursuit of a balanced life, joining us in the #PABL campaign.

Right-Click Here To Download MP3 Version of this Free Episode

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[audio:http://media.libsyn.com/media/generallyspeaking/PABL405-1MonthLater14PoundsLighter.mp3]

In this episode, I look back at the month of May to see the achievements that I've made. During the month of May, I lost 14 pounds and I lost 3.5 inches around my waistline!

Not only that, but since I kept a great log of my step counts, I thought it was impressive that I walked 289,800 steps which turns out to be approximately 145 miles.

I shared some thoughts from an article that my good friend, Richard Emblem, sent over to me. The article is titled How soup can help you lose weight.

Richard tells me that medical journalist Michael Mosley investigated the latest scientific breakthroughs in slimming and that he uncovered ten of the simplest ways you can shed those pounds.

1 Don't skip meals
2 Use smaller plates
3 Count calories
4 Don't blame your “metabolism”
5 Protein staves off hunger pangs
6 Soup keeps you feeling fuller for longer than solid food
7 The wider the choice the more you eat
8 Low-fat dairy products help excrete more fat from all your food
9 Exercise goes on burning calories when you've stopped – even while you sleep
10 Keep moving even in the home or at work to lose weight

I also mention the blog post titled “Eating Healthy Has A Made All The Difference” that I posted this weekend. In that post, I share the types of foods that I've been eating lately that have allowed me to lose so much weight and not feel like I was depriving myself.

Erik Fisher had asked if were a non iPhone calorie counting app for the non iPhone user. I did find a program called Diet Controller for Mac, Windows, or Linux users as well as a program from Calorie King for Windows users. They are expensive in comparison to the iPhone apps though.

However, a quick Google Search for “online calorie journal” turned up a few online solutions. Some are free, some have membership fees. Here are three you might want to review.
http://www.my-calorie-counter.com
http://www.myfitnesspal.com
http://www.myfooddiary.com

Jenny H. sent in an email telling me about an audio lecture titled “Why Zebras Don't Get Ulcers.” It's a part of the Stanford University's Healthy Living series on iTunes University.

I'll let you listen for full details on all of the above and and the few other things that I've covered in this episode.

After you get a chance to listen, feel free to leave a comment here on the blog! Or you can call in your feedback on our Voice Mail Feedback Line at 859-795-4067 or toll-free at 800-757-1158. Also, don't forget to add #PABL to all your tweets related to pursuing a more balanced life.

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[audio:http://media.libsyn.com/media/generallyspeaking/PABL403-12PoundsLighter.mp3]

Monday mornings have taken on a whole new meaning for me these days. Monday is the day of the week that I've set aside as my “Weigh In Day.” One again, I'm excited to announce that I have continued to drop a few pounds.

In fact, in the past seven days, I've lost another 3 pounds. This brings my total weight loss to 12 pounds in only three weeks. I also lost an additional 1.5 inches from around my waistline. Quite literally, there is less and less of me as the weeks go by.

In this podcast episode, I share my excitement not only about my weight loss, but I also share an exciting story from this weekend. I'll first share the story with you…

This past Tuesday evening, I took the family to the “Dollar Saver Cinema” to see the movie, “Race To Witch Mountain.” It was an enjoyable family movie that our family enjoyed very much.

I had some major client projects to complete and a podcasting webinar to prepare for this weekend that caused me to have to work late into the evening Friday and all day long on Saturday.

Since I didn't have much time with the family on Friday and Saturday, I decided to surprise the family by treating them to lunch at Chipotle (our family's favorite place to eat) and to a movie at the Deluxe Cinema. We saw “Night At The Museum 2.” It also was an enjoyable family movie.

The story, however, happened as a conversation that occurred during our lunch at Chipotle.

Meagan, my 11 year old daughter, asked me… “Dad, where did you get all the money to take out out to eat and to the movies twice this week?

I responded by telling her that it was the result of me focusing a lot on my work and due the blessings of picking up a few new clients recently.

Then Meagan says… “But Dad, you haven't been working as much lately, you've been spending a lot more time with the family lately!”

That my friends is what this whole “Pursuing A Balanced Life” thing is all about!

Also In This Episode:

I share some highlights from those who are using the #PABL in their tweets.

stephencross: Are you making smoothies? NYT article to get you started. http://tinyurl.com/oyupkk #PABL

TIWWH: Still working on my “baby steps” of the Dave Ramsey financial plan. The going is slow, but sure. #iWant to be debt free! #PABL

stephencross: Its nice do my exercise in the AM not PM. Love the weekends #PABL

ffluvssg1: Getting on the treadmill for an hour #PABL

tonialiani: #PABL under calorie goal today by 334, steps 5021 (21 over goal) drinking water. Tomorrow's step goal is 5500.

marcuscarey: Before it gets too hot I'm going to plant my garden.

TIWWH: Got new pedometer today. Figuring out my LiveStrong iPhone App. Armed w/ these tools, I am #PABL. Also need to balance rest, recreation, etc

jportier: Total Miles Walked Yesterday: 8.74 Miles / Total Geocaches Found: 45 Caches #PABL

I share the significance of this tweet:

nkvanhoosier: @erikjfisher what's #pabl?

I share some thoughts on this conversation:

johnbuehler: Falling of the #pabl wagon for a day or two. Giant chipotle burrito for lunch…yummm!

GSPN: @johnbuehler Chipotle tortilla is 290 Calories. If you get a Bowl w/rice, black beans, chicken, salsa, & cheese is only 640 calories. #PABL

GSPN: @johnbuehler Walking “fast” for 60 minutes would burn off 400 of those calories. :) #PABL

I also read a bit from a blog that was found in this tweet:

DadGetsFit: I'm just a bloke who eats less, moves more and lives to blog about it. #pabl – Link: http://dadgetsfit.wordpress.com

I finish off the podcast by sharing and responding to two awesome bits of audio feedback from Erik & Toni!

After you get a chance to listen, feel free to leave a comment on the blog! You can help motivate me and inspire others by providing your audio feedback for the podcast. Call the voice mail feedback line directly at 859-795-4067 or toll-free at 800-757-1158. You can also email an audio file to [email protected].

Don't forget to tweet about your pursuit of a balanced life, joining us in the #PABL campaign.

Right-Click Here To Download MP3 Version of this Free Episode

Subscribe To Pursuing A Balanced Life Podcast – Free Feed:
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[audio:http://media.libsyn.com/media/generallyspeaking/PABL402-StrikingTheBalancePart2.mp3]

This is part 2 of 2 of the podcast where I ask the question… Is there enough time in the day to really live a balanced life?

In this episode, I pick up where I left off in podcast episode 401. I review the areas of my life that I desire to achieve balance in. These ares are Faith, Family, Work/Career, Health/Fitness, Community, Personal Development, and Recreation. You may notice that I accidentally left out community when I was recording.

I also share my reaction to Family From The Heart podcast episode 058 where, after three weeks of daily consistency, Stephanie says that she is not yet convinced that I can sustain this lifestyle for the long haul.

Also included in this episode are your stories! That's right, I've included many of the things that you have posted on twitter using the “#PABL” hashtag. It's been remarkable to see how many people are being inspired and encouraged through our joined effort in Pursuing A Balanced Life.

After you get a chance to listen, feel free to leave a comment here on the blog! Or you can call in your feedback on our Voice Mail Feedback Line at 859-795-4067 or toll-free at 800-757-1158. Also, don't forget to add #PABL to all your tweets related to pursuing a more balanced life.

Right-Click Here To Download MP3 Version of this Free Episode

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[audio:http://media.libsyn.com/media/generallyspeaking/PABL401-StrikingTheBalancePart1.mp3]

In this episode of the podcast, I ask the question… Is there enough time in the day to really live a balanced life?

I also share the areas of my life that I desire to achieve balance in. These ares are Faith, Family, Work/Career, Health/Fitness, Community, Personal Development, and Recreation. You may notice that I accidentally left out community when I was recording.

This is part one of the discussion of Striking The Balance as I had noticed that the show was running long and I needed to make a phone call to one of my consulting clients. At the end of the episode, I asked if you would please take a moment and leave a Five-Start review of the podcast in iTunes. For ease of use, you can go directly to the appropriate page simply by going to https://gspn.tv/itunespabl. Thank you in advance!

After you get a chance to listen, feel free to leave a comment here on the blog! Or you can call in your feedback on our Voice Mail Feedback Line at 859-795-4067 or toll-free at 800-757-1158. Also, don't forget to add #PABL to all your tweets related to pursuing a more balanced life.

Right-Click Here To Download MP3 Version of this Free Episode

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[audio:http://media.libsyn.com/media/generallyspeaking/PABL400-TopPriority.mp3]

This morning I achieved a new goal. I woke up at 5am. I didn't even hit the snooze button once! This is something I've been trying to work toward as walking every day has become a Top Priority for me.It's been 19 days now and I've walked a minimum of 3.5 miles every day, with most days reaching between 5-8 miles walked.

Recently, I've been very blessed (Thank You Lord!) with my consulting business growing, audio equipment sales increasing, and remaining consistent with the production of all our podcasts.

Since I've made these daily walks a top priority and I want my life to be “BALANCED,” I knew that I was going to have to be more self-disciplined in designing my working hours.

In this episode of the podcast, I share how that's been going and how it's making me feel. As I type the show notes for this episode, it is only 8am and I've already walked 4.5 miles (over 9,000 stesps) today. I'm at “Inbox Zero” and I'm ready to get started on a project for one of my client's before I do the live “About The Church” podcast today with my friend DG at 10am.

After you get a chance to listen, feel free to leave a comment here on the blog! Or you can call in your feedback on our Voice Mail Feedback Line at 859-795-4067 or toll-free at 800-757-1158. Also, don't forget to add #PABL to all your tweets related to pursuing a more balanced life.

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[audio:http://media.libsyn.com/media/generallyspeaking/PABL399-9PoundsLighter.mp3]

I'm so excited to announce that I am now nine pounds lighter than I was two weeks ago! In this podcast episode, I share how I did it!

Also in this episode… I talk share my thoughts on whether or not I can consistently achieve weight loss week after week until I meet my goal to be at my goal of 185 pounds. I share more about the #PABL campaign.

After you get a chance to listen, feel free to leave a comment here on the blog! Or you can call in your feedback on our toll-free listener line at 800-757-1158.

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Just this past week, I released episode number 396 of the My Crazy Life Podcast. In it, I made the announcement that after 400 episodes of “My Crazy Life,” I've made a decision to re-brand this podcast. Renaming a show that you have been producing for more than three years is not a decision you make over night. Those who have been subscribed from the very beginning know that I've been struggling with the desire to re-brand this podcast for a very long time. Now, more than ever, I'm certain that this is the right decision.

I started the My Crazy Life podcast, on March 16th, 2006, with the intent on it being a very general podcast. As time went on, several shows had been launched as the result of topics and/or formats originally introduced in the My Crazy Life Podcast. Examples of this would be the Podcast Answer Man Podcast, the Help I Got A Mac Podcast, the Almost Daily Devotional Podcast, the Stephanie Unplugged Podcast, the Family From The Heart Podcast, the Community Voice Podcast, as well as many others.

I have found, through experience, that podcasts seem to gain more traction when they are focused at a niche topic and/or a target audience. In fact, in every case where I dedicated a podcast focused solely to a niche topic that I had been covering for a while within the My Crazy Life Podcast, the number of subscribers for that newly launched podcast would double or triple the number of subscribers to the My Crazy Life Podcast within just a few months.

A while back, it became clear to me that the main emphasis of the My Crazy Life Podcast was to share my journey in the pursuit of a more balanced life. Over the past two years, I've been using My Crazy Life to chronicle all the things that I'm thinking through as it relates to trying to be the best husband and father I can be, while at the same time, focusing the right amount of time and energy on what it takes to provide for my family through my work/career. In the show, I would share my struggle with focusing on one area of my life only to throw off the delicate balance of all the other areas of life.

Those who have been listening to the My Crazy Life Podcast have shared with me that they have found a great deal of educational value, encouragement, and even inspiration from the My Crazy Life Podcast and the podcasts that had been launched from it. I never imagined that, what I had considered to my little daily journal podcast, would have such a profound impact on the lives of so many of it's listeners. To give you an idea of the type of feedback I've received, have a listen to these audio clips from a few of those who have benefited so much that they have become premium subscribers to our content.

Jenny from Rochester New York:
[audio:https://gspn.tv/plustestimonials/JennyH.mp3]

Christine from New York, NY
[audio:https://gspn.tv/wp-content/uploads/2009/05/christinetestimonial.mp3]

Richi from Germany
[audio:http://media.libsyn.com/media/gspn/Richi-Germany-Testimonial.mp3]

Anne from Germany
[audio:https://gspn.tv/wp-content/uploads/2009/05/annetestimonial.mp3]

The My Crazy Life podcast is no longer a “general” podcast with me discussing random interests. Instead it has become a podcast that is focused on my journey in the pursuit of a balanced life. It is time to give the show a name that is more descriptive of the content. That new name is “Pursuing A Balanced Life.” As a part of the re-branding, I've decided to combine this show with my personal blog (formerly Ravenscraft.org). It it just make sense that my personal blog would reflect one of my greater purposes in life, to share my life online as I pursue a balanced life.

As most of you know, creating podcast content is my full-time career. The Pursuing A Balanced Life Podcast will continue to be a premium content show offered to gspn.tv Plus Members. I plan to keep the blog open and accessible to everyone, with an occasional episode of the audio podcast playable from the website, whereas Plus Members will be able to subscribe to every episode using iTunes or the podcatching software of their choice.

The new name clearly identifies the content that has has become the focus of this podcast. More importantly, I believe more people will consider a show titled “Pursuing A Balanced Life” more applicable to them than a show called “My Crazy Life.”

With that, I want to thank each of you who have encourage me and inspired me over the past few years. I'm looking forward to the continuation of my sharing what I'm learning in the pursuit of a more balanced life.

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