I’ve made it my goal to walk 45 minutes - every day - to ensure that I get enough cardio. While I enjoy walking, walking every single day, especially on the same treadmill or track can get very, very boring. So, I’ve decided to combine my walking with one of my favorite past times - playing golf.

Behind my house, there is a field, perfect for hitting golf balls. Here’s what I’ve started doing.

I get three golf balls and my sand wedge. From one end of the field, I hit all three balls. I then walk, quickly, to each ball. I continue to hit each ball, walking between each shot, until I reach the other side of the field. I repeat this process, moving back and forth, across the field, for about an hour. During the hour, I’m able to a) improve my golf game and b) get my walk in.

If you are struggling to enjoy your cardio - think about combining it with something else that you really like.

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I went to the dentist Thursday.  I’m ashamed to admit, it had been quite awhile since I had been.  For years, I wasn’t covered by my wife’s dental plan, so I avoided going.  Plus, going to the dentist, in the past, kinda weirded me out.  But, my experience yesterday was amazing.

The hygienist who cleaned my teeth was very thorough - both in cleaning my teeth and explaining to me what she was doing.  As she was finishing up, she talked to me about the importance of flossing.  I’ve been flossing my teeth for year, but I’ve been doing it incorrectly.  See, I’ve simply been putting the floss through the gaps in my teeth and moving up and down.  But, to really get the full benefits of flossing, I need to put the floss through the gap and then curve the floss to the side and go ‘below’ the gum line.

My explanation is pitiful - so when you finish reading this post, go watch this video which explains how to properly floss your teeth.

Thankfully, my teeth were cavity free - but my gums were a little bit swollen.  The dentist suggested that two or three weeks of proper flossing should eliminate the swelling.

Also, I watched a video about the dangers of gum disease.  Do you know that proper gum health can add 10 years to your life?  Plus, people who maintain healthy teeth dramatically reduce their chances of getting heart disease and diabetes.  So, folks, get to brushing and flossing!

Quick update -

One of my goals has been to walk 45 minutes per day.  Today, I played golf and while I rode in a cart - because the course was so busy - I did manage to a decent amount of walking.  My weight loss has stagnated, but I feel so much better.  I haven’t had any soda or caffeine for 12 days, and I don’t miss either!

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Last week, I announced the creation of my newest website - 99 Changes.  Well, I’m proud to say that I have made - and tracked - 3 changes.  Click here to read about my progress and see how I’m doing.  (Oh yeah, I want to thank all of you who checked out the new site.  You guys rock!)

As many of you know, No. Calories Needed is a member of the Fitness Health Network.  My fellow members write about - you guessed it - fitness and health.  If you visit one of their sites, let them know that NCN sent you!

Fat Man Unleashed writes about squats - and how to enjoy them.

JD is down to 190!  Awesome progress - slow and steady, of course.

Journey is working towards 100 push ups.

Lazy Man has a great post about antioxidants.

Weight Loss Journal has ideas for how to get - and stay - moving!

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As many of you may know, I recently lost 12 pounds in 10 days. Since that time, I’ve kept the weight off - but now I’m ready for more! Our family has adjusted to the new baby and my schedule has - finally - assumed some level of normalcy.

One of the four golden rules is to eat consciously. Here’s how -

Chew Your Food Slowly…Very Slowly -

Let’s face it, most of us just scarf down our food. Instead of eating like you’ll never eat again, slow down and slowly chew each and every mouthful. Feel the food and taste every molecule. You’ll be amazed how much more you enjoy (or dislike) certain foods.

Eat Foods That You Actually Like -

When you chew your food slowly, you realize quickly that certain foods taste better than you thought they did - and certain foods taste much worse. You’ll want to eat foods you like and avoid foods that you don’t. Personally, I don’t worry about calories or food types - I just fix small portions of foods that I like and I eat.

Eat Alone (If You Can) Or Be The Life Of The Party -

If you can, sit at the table and eat alone, focusing entirely on the food. If you can’t eat alone, enjoy the company that you are with and ‘ignore’ the food on your plate. Talk, laugh, catchup and then eat, slowly, once everyone else is almost finished. I like to hold the baby while my wife and the other kids eat. Then, once they are almost finished, I’ll give her the baby and then slowly eat what is on my plate.

Cut Food Into Small Bites -

Instead of cutting your four ounce steak into four ounce-sized bites, cut it into sixteen quarter-ounce bites. Then, chew each of these slowly, enjoying the steak. You’ll be amazed how quickly you’ll fill your stomach - and how much food you’ll leave on your plate.

Thanks for stopping by, and I hope you’ll take a second to subscribe to my feed via RSS or via Email.

Click here to read my summary post about the 4 Golden Rules

Click here to purchase I CAN MAKE YOU THINfrom Amazon.

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I have managed to go 6 days without drinking any soda - and I feel great!  I must admit, the first 4 days were pretty rough.  I had a big-time headache that just would not go away.  Even when I took ibuprofen, I could still feel this ‘heaviness’ in what felt like the front of my brain.

But, yesterday, I spent some time with some good friends on the golf course.  We played 27 holes and I drank a lot of water and Gatorade.  I don’t know if it was the sunshine or the copious amount of fluids, but I felt my headache leave after the first 18 holes.  And, guess what?  I shot a 36 on the final 9! Yay!

Last night, right before I went to bed, I noticed that there was on can of Diet Mountain Dew in our refrigerator.  Just for kicks, I decided to take a small sip, before throwing it out, just to see if I still like the taste.  Guess what?  After only one week, I no longer really like the taste of the soda.  Isn’t that wild?

As a side note, my weight loss has come to a standstill - but I’m not worried.  I’m in the process of making several changes in my life, including changes in how I eat, and I feel stronger and healthier than I have in years.  So, instead of obsessing about weight loss, I’m going to focus on making better choices.

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