Mindconnection Brainpower Informational eNewsletter 2005-01-09

Excuse	Decision
I can't do that work, because I don't understand the basics.	Nobody is born knowing the basics of any subject. But, anybody literate can read books and take classes. Decide to do it!
That's way over my head.	Well, some things are. But don't use this excuse as a reason not to think about an important subject. If you're sick, for example, learn about your illness in such depth that your doctors consult you for information.
I'm not a computer person.	Say to yourself, "If millions of other people can use software, so can I. Today, I will go to www.mindconnection.com and order a book on Microsoft Word (or whatever subject)."
I've never been good in math.	Say to yourself, "Math takes time to learn. I'm going to shorten that time and never be intimidated again, by going to www.mindconnection.com and ordering that practical math course."
My parents never took the time to explain that to me, so I don't know how to do it.	Your parents? Using the "I can't fix things around the house because my parents didn't show me" excuse is tantamount to saying you are still a baby. Grow up! If you want to learn how to do something, then decide to find a teacher, mentor, or videotape.
We didn't do these kinds of things when I was a kid. I just did not grow up around gadgets.	Let's see. You are saying that a kid who lacks your level of education and experience has an inherently higher ability to learn how to use a consumer product than you do. This defies logic. The kid may have more time available for learning, but you have the learning advantages in every other way.
I'm not as smart as everyone else.	Don't buy into this myth. It's natural for people to assume others "get it" more easily than they do. But, this is often not the case. And even if it is, so what? You really do not have to be all that smart to learn most things. You just need to decide you want to learn.
So, what's it going to be? Will you make excuses--as though you are somehow inferior--or will you make decisions? Inside you right now is a vastly powerful tool--the power to act. Just do it!

3. Time Tip

4. Finance tip

5. Security tip

Here in the northern hemisphere, we are in a time of ice and snow. In some places (such as here in KS), ice is covering everything. In other places, the snow is almost as deep as the BS you get from your Congressman.

All this snow and ice can mean potential liability! Of course, you don't want anyone (except a visiting IRS Collections agent) to fall and get hurt. But beware that there's a scam similar to the whiplash scam used with cars. People go door to door and then pretend to fall on your steps and incur injury. They try to get you to settle out of court.

Most folks think the defense to this is to keep steps and walkways clear. Wrong. Suppose you clear off some cement, and then condensation refreezes on it--this makes a slick surface similar to black ice. Someone visits, slips, and whammo--you lose your home. Not to mention the fact someone might suffer a debilitating injury (even brain damage, which would limit this person's career possibilities to such jobs as being a Congressman or working in IRS Collections).

You essentially have three choices on defense:

Do zero snow and ice removal. By such inaction, you are letting others know the walkway is not maintained. Risk: A court may hold that you had a duty to maintain.
Do snow removal, then roughen the ice. Chopping slats into the ice makes it far less of a slipping hazard. This is often quite effective.
Do snow and ice removal, adding a de-icer or traction medium. You remove the slipping hazard, and then prevent one from recurring. This is usually your best of all possible options.

De-icers

Most people think de-icers are all sodium chloride. This isn't true. Calcium chloride and other mixes are available. They have minimal deleterious effect on plant life. Just use them with reasonable care.

Traction medium

Don't think just in terms of sand. Wood shavings, sawdust, and bird seed all work. One advantage of bird seed is automatic cleanup--the birds eat it. The action of bird beaks and claws on the surface also helps reduce slipping. Bird droppings also assist in melting the ice--but, you should have a "no shoes worn in the home" policy if you use bird seed.

6. Health tip/Fitness tips

You've seen those former sports stars with knee braces or noticeable limps, right? Perhaps you are one. Of all the joints, the knee is the most likely to suffer injury. This means many people undergo gruesome knee replacement surgery. That's the bad news side of things.

What's the good news? Well, if your knees are still in reasonably good shape you can keep them functional and pain-free for the rest of your life.

Obesity is the number one risk factor for knee pain and injury, because every step you take exerts a force roughly twice your body weight on the knee joint.

Men should have body fat in the single digits--if you can't see your "washboard," you are too fat. This is not age-related--it's "how much you eat" related. Anyone who tells you different is making excuses (see the brainpower article above).
Women should have flat tummies and some muscle definition in their limbs--if that's not the case, you are too fat.
To get rid of excess fat, eat less--it's that simple. One way to do this is to put less food on your plate. You simply cannot get away from the physics of 3500 calories per pound. Note that low-carb and low-fat foods are not the answer. See www.supplecity.com for free advice and authoritative articles.

Let's look at the other risk factors:

Osteoarthritis. Inactivity is one cause of this. You must get regular exercise--and that doesn't mean a 10 minute walk after supper.
Poor posture. More than 999 out of 1,000 Americans have bad posture. Good posture provides the needed shock absorption and other benefits. Learn about posture and decide to fix yours.
Pounding activities. Jumping, high-impact aerobics, and jogging are examples. None of these are necessary for cardiovascular health. Do them in moderation, or not at all.
Twisting activities. Torsion on the knee joint can tear it. Sports where you pivot--martial arts, dancing, climbing, soccer, basketball--can put undue strain on the knee joint. So, be alert when engaged in these activities. When you are getting fatigued, call it a day.
Shoes. Never wear the same pair of shoes two days in a row. Buy shoes that offer support and cushioning. Remember that cheap shoes are among the most expensive purchases you can make. Discard athletic shoes well before the soles wear out. If you wash athletic shoes (in a moment of insanity), throw them away--the cushioning is ruined.

Strengthening the body

You can strengthen your knees significantly. This is well-worth the effort, especially when you consider the alternative. It begins with strengthening the body. Here's how.

Exercise daily. The idea of being fit on three workouts a week is a myth. Take a look around any public gym. How many "Adonis types" do you see there every Monday, Wednesday, and Friday? Yep, now you understand. The reason for this myth is it allows gyms to sell more memberships without overloading the facilities. You don't need a gym to exercise. If you go to the gym, fine. But also exercise on days when you don't go. Pick a different muscle group for each day.

Example: Monday: calves, Tuesday: back and biceps, Wednesday: chest and triceps, Thursday: abs and butt, Friday: neck and shoulders, Saturday: begin the cycle again. Notice that you aren't working a given muscle group on the same day of each week. Each workout should take you about 20 minutes. Also, notice that "legs" is missing from this routine. We'll get to that.

This is muscle training. Don't forget to engage in other activities. These include biking, hiking, climbing, chasing kids and dogs around the yard, gardening, yoga, swimming, and various team sports--whatever you enjoy.

Strengthening the knees

Many people advise doing leg extensions to strengthen the knee. This exercise produces little in the way of results. A much more effective approach is to do squats. If you do squats correctly, you should do them twice a month--no more. Doing them "every other day" as some "experts" recommend is absurd. If you can walk the next day, you did them wrong. Well, OK, I exaggerate--but only slightly. A good squats workout is something you feel for several days.

Benefits:

Squats boost your testosterone more than any other exercise does. This means more calcium stored in your bones and less fat stored in your body. Women do not have to worry about getting too much testosterone from squats--your bodies will regulate it down. The only people who should not do squats are men with prostate cancer or people who are on limited activity regimens per a doctor's instructions. Also, don't do them if you are especially tired--they require concentration.
Front squats work the core. If you want beautiful abs, this exercise will get you there (provided you aren't overeating).
Squats induce fat-burning for up to 96 hours.
Properly done, squats get blood flow to your joints and connective tissues. This means your joints get the nutrients they need and they get rid of joint-damaging waste.

How to:

If you have weights or access to weights. Hire a certified trainer to meet you at a gym or other workout location and show you how to do front squats. Explain that you want to learn how to do this one exercise correctly. The cost is minimal, and well-worth the investment. Incorrect squats will wreck your knees, while correct squats are the best possible exercise for them. Do not do back squats--these are hard on your back. If someone tells you otherwise, ask that person when she or he won a Mr. Olympia title. Frank Zane did, and he says do not do back squats because they will ruin your back.
If you don't have weights. Do "sissy squats." Don't let the name fool you. These are very, very challenging. Find a trainer who can show you the correct way to do these.
If you come to Kansas City for any reason, contact me. I'd be happy to spend time with any of our readers--and that includes showing you how to do these exercises.

7. Thought for the Day

Authorship

Except where noted, this e-newsletter is entirely the work of Mark Lamendola. Anything presented as fact can be independently verified. Often, sources are given; but where not given, they are readily available to anyone who makes the effort.

Mark provides information from either research or his own areas of established expertise. Sometimes, what appears to be a personal opinion is the only possibility when applying sound logic--reason it out before judging! (That said, some personal opinions do appear on occasion).

The purpose of this publication is to inform and empower its readers (and save you money!).

Personal note from Mark: I value each and every one of you, and I hope that shows in the diligent effort I put into writing this e-newsletter. Thank you for being a faithful reader.

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Mindconnection eNL, 2005-01-09

1. Product Highlights

2. Brainpower tip