4-Hour Body for 50+ Women, Part 1

Life is about change
If you don’t know about Tim Ferriss’ latest book, The 4-Hour Body, let me introduce you. I know Tim’s work from The 4-Hour Workweek and from his blog. He’s an obsessive researcher who does put some people off with the insanity of some of his goals. I get that. But he goes after answers in a way I respect. By the way, I’m sure I am not his target audience. (Tag line includes becoming superhuman.)

The food plan he outlines is similar to others that work as a healthy lifestyle change. That’s what I’m after here. Sugar deprivation is bound to be part of these food plans at the outset. I think that put some people off the process, since it is not fun and not comfortable in the least to start off on this path.

If you’re new to my blog, this is one topic I cover thoroughly. You’ll also see posts about online publishing and the writer’s life. I have my own 4-Hour book called The 4-Hour Publisher. Ebooks, Kindle and the collapse of traditional publishing are of great interest to me. Other topics include fiction writing, migraine control, and healthy life after cancer.

Today I’m diving into the food plan I intend to integrate into my lifestyle. Here we go.

Official Beginnings – Part 1
I’m not counting yesterday’s efforts which began in the afternoon.  It was “slow carb,” but not enough protein and not enough calories. Last night I slugged down a little red wine (1/4 of a glass at most) in honor of starting the 4-Hour Body plan. I think I’m paying for that today, because I feel like c*r*a*p.

Headache, dammit.

I’m definitely motivated to get into this cycle of slow-carb foods and to earn the Cheat day. I’ve only lost weight once before, on South Beach, but that diet is not sustainable for me. For a lot of the reasons Tim Ferriss talks about, too many recipes, cooking things I don’t normally cook, too much thinking about it, and hey, no Cheat days!

A little background
I’ve carried some unhealthy extra weight for about 25 years now. Been through Stage 3 breast cancer with lymph node invasion, deluxe slash&burn treatment with several surgeries, chemo and radiation. Now in menopause, I want to be a whole lot stronger, leaner, and far more energetic than I am today.

I want to lose 30 pounds. Not sure that’s the right number, but that would put me at about 145, ten pounds over my 21-year-old slim body weight.

I walk 30 minutes a day, brisk, with a good short hill climb in the middle. Challenged myself to do it every day after reading about a 70 year old guy who runs every day and has no problems with knees or joints. He ran daily for 17 years straight. I figure I can walk every day. It feels good. I walk in the rain, cold, and with a migraine. So far nothing in the way. I’m on day 51. I want to build up to running again.

Getting started
Got up about 7 and had a tablespoon of almond butter, then the breakfast was about an hour later. I had two eggs and a small piece of Canadian bacon this morning. Will tune in to the earlier eating time. (Ferriss says within an hour of rising, that’s an adjustment for me.)

After espresso with a little cinnamon in it (not bad!) I went to United Market in San Rafael. What a little gem. One of our Whole Foods stores is a super-special-hoity-toity-politically-correct hoo-rah that only sells meats that fall in a certain criteria. When I’m feeling a little more flush I’ll spring for their enlightened cow, maybe. I got some mostly unaltered ground turkey today, good price, thought probably not on the list since it’s dark meat and may be too fatty. Just got a little, have to start somewhere.

This can be done quite easily on a tight budget.

Groceries
About half a pound of ground turkey
Can of black beans
Can of pinto beans
Bag of dried lentils
Two organic avocados
Organic tomatoes
Two lemons
Bag of spinach (from bulk)
Two organic zucchinis
Green onions
Nancy’s organic nonfat yogurt
Total: $16.50. Not bad.

Home with my loot and my ugly headache.

I cooked up half the turkey (may not be enough protein, but close). Put it in a cast iron skillet with a tiny bit of olive oil. Added two garlic cloves, green onions, half a zucchini, about 3 cups of spinach, and a little bit of enchilada sauce, maybe two teaspoons.

Heated up about 3/4 cup of pinto beans (too much?) and put them on the plate with some spring green salad underneath. 1/4 avocado and a few small tomatoes cut up. When the turkey was cooked I piled that on top and added two tablespoons of the yogurt on the side. Squeezed lemon on the avocado and all over.

Lunch is ready
It’s a ridiculous amount of food. I can hardly look at it. I don’t know how I can eat it but I’ll try. I think after I eat I am going to go to sleep and see if I can get rid of this headache. Right now I’ll take a look at Tim’s info on portions.

Next: The good, the bad, and — okay, let’s start over.

Suzanna Stinnett

The 4-Hour Body
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

The 4-Hour Publisher
The 4-Hour Publisher – Why, when and how to publish on Kindle, Market and manage your projects

Posted in 4-Hour Body Updates, Healthy & Alive | Tagged , , , , , , , , , , , , , , | Leave a comment

Tweethearts Sale on Kindle

I’d like to hand deliver a beautiful chocolate treat to every one of you on Valentine’s Day. Cupid has such a cool job!

Tweethearts 99 cent sale on Kindle

But here’s what I’ll do since I can’t fly around with little white wings and a crossbow (not yet anyway):

I’ve put the price of 5 of my writer’s guides on Kindle at 99 cents – just for you, my lovelies! Here’s what you’ll find over at my Amazon page:

The Modern Writer’s Combo (the best deal! 3 in 1!)
Contains the Author’s Checklist, Turn Blog Posts into Kindle Books, and Writers on the Web. This special Combo is available for two weeks only.
Modern Writer’s Combo

15 Radical Acts to Connect You to Your Imagination
A special excerpt from “Open Here,” these 15 Acts are keys to creativity.
15 Radical Acts to connect you to your imagination

The Kindle Author’s Checklist for Publishing New Content
What you will need to jump into the Kindle writer’s universe. Succinct! And great for beginners or authors who are taking control of their writing and publishing world.
Kindle Author’s Checklist for Publishing New Content

Quantum Bleep: The Art of Visualizing (You just need a carton of eggs)
No one should be left out of the powerful experience of rich visualizing. But not everyone is good at it. Unusual descriptive exercises for better use of our amazing brains.
Quantum Bleep: The art of visualizing – A playful approach to a powerful concept

Turn Your Blog Posts Into Kindle Books (and into an income stream!)
It’s time to wrap your writer’s mind around the diverse options for publishing on Kindle. Do you have some great content that is not getting enough attention? I bet you do.
Turn Your Blog Posts Into Kindle Books (SmartReaders Digest)

You can look at them all on my Tweethearts store if you like (click here).

Wishing you a strong and open heart,
Suzanna Stinnett

Posted in 4-Hour Publisher, Ebooks Today, Publishing | Tagged , , , , , , , , , , , | Leave a comment

4-Hour Publishing Awaits Your Content

There has never been a better time to publish your writing. Now is the time. There is nothing to wait for.

Missed any boats lately?
Don’t let this one get away from you. While the giants battle it out over ebook distribution, the one person with a little control is you: The creative mind with the foresight to engage technology’s finest gift to writers right now.
You need to get your book into digital format and onto some platforms. I’m not talking about next year. You need to do it now. Why the rush?
It’s not because millions of people are figuring this out right now, although you might want to note that fact.
It’s not because you’ll soon be part of an avalanche of writers becoming publishers.
It is because once you go through this process and see your book go up for sale on Amazon, your creative juices kick in – big time. You are going to love what you do next.
But you have to get started.

The 4-Hour Publisher is your guide to putting your work into the Amazon system. It contains all the details you need to see your own work published and available to the many Kindle users who are looking for good new work to read on their devices. Don’t miss out! Here’s where you can buy this helpful guide today:

See you soon!

Suzanna Stinnett

Posted in Publishing | Tagged , , , , | 1 Comment

The e-publishing trail of crumbs

assortment of written material piled on the couch

_____________________________________________________________________

Getting ready for tonight’s meeting of Bay Area Bloggers Society includes fleshing out this list I’ve started of the longish trail of actions required to bring your content to publish on Kindle. And elsewhere.

I’m using the Socrates WordPress Theme as a trial, checking out the whole process. One of the things I’m reminded of is that “customizable” also means “huge time sink.”

But creating the look you want for your web presence is important enough to spend some serious time noodling around with it. And options are good.

I’ll publish the whole list of actions (and their results) as soon as I can see the system working.

See you soon – in a few days this site will look very different. Maybe I should do some screenshots to document that process? What do you think?

I’m such a record keeper!!

Have fun,

Suzanna Stinnett

BABS Directory.com

Posted in Publishing | Tagged , , , , , | Leave a comment

The trusty blog remains core to conversation

View of sailboats and Mt Tam through porthole on now defunct ship Wapama________________________________________________________________________

We know more now than we knew then

After I read Clay Shirky’s book “Cognitive Surplus,” I understood why I am still so interested in blogs and how they drive change in the culture of communication.

I’ll talk more about Shirky’s concepts later, but for now let me say that the core of all our online conversation is easily handled by the wonderful thing called a blog. Blogs mean that darn near everyone can join in. Shirky helped me see both sides of that equation, but the up side is that we have a new world of interaction and radically changed opportunities for business. Because of blogs.

Your world through a porthole

The image of a view through a porthole is part of how I explain what we are doing. We’re offering a perspective – best case is a balanced, artful vignette – of the world through our own filters. That may sound narcissistic but it’s actually curation. We’re curators, and the world at large needs us. Show us your window and the view through it. Give us your snapshot of the world. Tell us why it looks like that. We want to understand.

I’ll be back after #blogchat to say more. (Okay. My next post will be about how I think Twitter gives us back the world.)

Hang tight. Magic is afoot.

Suzanna

Posted in On The Edge, Publishing | Tagged , , , , , , | Leave a comment

Word set for today’s entrepreneur: 1) Granular

hand full of sand

After speaking with Janet Tokerud today about business projects and the surrounding context of entrepreneurial business in today’s world, I kept thinking about the word “granular.” Janet pointed out how thinking in granular terms allows the flexibility to shift with the quickly changing context of our business world.

Hours later I seem to be having a kind of mental regurgitation – or maybe it’s an integration – of a bunch of concepts. Keeping with the granular theme, I posted several of these ideas on Twitter. Here are screenshots to show them to you in relation to each other.

a set of twitter posts

And here are a few more:

series of tweets

Even Twitter posts could be seen as granular. That could be a reason why Twitter works so well for people deeply engaged in the context of today’s changes.

More later

Suzanna

Posted in On The Edge | Tagged , , , , | Leave a comment

What led to that tweet

diver with a huge school of silver bodied fish

________________________________________________________________

Wandering the new Whole Foods in Novato, I saw that they stopped carrying krill oil (an extremely high grade source of omega fats). They posted an explanation saying that they were investigating the sustainability of this product.

Krill oil is amazing, and expensive, and I’d love to consume it every day. So would many of my whale friends. Is there enough to go around?

I learned about krill oil from Tim Ferriss. Tim does a lot of smart things. This morning I was wondering if Tim considers the impact on the resource, or if he has a personal criteria of some sort that guides his consumption of resources.

That’s what led to this tweet:

“The highest form of intelligence knows how its daily actions impact its resources, and calibrates accordingly.”

It just makes sense to me. I can’t tell you I’m walking around with that kind of intelligence. But I’d like to.

How do you determine if your regular actions are sustainable? Or logical in the long-term view?

love
Suzanna Stinnett
follow me on Twitter: @brainmaker

Posted in On The Edge | Tagged , , , , | Leave a comment

Do not drown your kids: A public service message

northern california beach with huge foamy wave crashing on it

_________________________________________________________________

I can’t protect your children from the surf

While my shoes are pounding out a heavy heartbeat in the dryer, I’m going to take this chunk of my day to spell out the facts for you Northern California beach-goers.

There will be a quiz, so pay attention.

45 minutes ago I was standing up to my thighs in the cold, salty surf, having a conference with four tiny children. Babies, really. The oldest, a girl, might have been almost 5 years old. The youngest I’d guess was about 2. Adorable in their orange hoodies and pink stretchy pants and green snap jackets, they were really getting into the squealing-in-the-surf game. The waves, the interminable, inexorable waves, kept coming.

First I annoyed some innocent beach walkers

I saw them from a distance and started walking faster along the surf line. Three female adults were passing them when I first noticed the tiny ones. They interacted a bit, and when I reached them I asked, “Are you from around here?” “San Diego,” one of them said.

I started right in. Pointing at the frolicking kids, now getting wet in the tangle of surf bouncing off the sand. “They are too small to be at the edge like that,” I started, and the woman I was speaking to put her hand to her chest and said, “They’re not ours. We’re not the parents,” she shook her head, looking at me as she started walking with her friends again. I could feel the “Hey, not my problem,” energy coming straight at me.

A bit more of a shock. The parents were no where near these kids. I strode on to the children and asked them “WHERE ARE YOUR PARENTS?” They pointed up to the dry sand, a good 200 feet away, “Mom is up there, in the red and the blue!” I looked at the moms. They both waved, big arm waves, “Here we are!” As if this was sufficient. Now I didn’t actually hear them say anything, they were too far away, with the offshore breeze and the waves crashing there, where I stood with their four wet children.

I didn’t actually hear them say anything

You know what that means, don’t you? I can’t hear them. They can’t hear me. And they can’t begin to know in time when one of those waves, imperceptibly bigger than the last five or six, takes all four of them straight out to sea.

The sad truth is, it wouldn’t matter much if they were standing right in the surf with their babies. Every year, people let their small children play in the surf. Every year, kids drown, parents and other adults drown trying to save them. Adults drown even without the kids.

The Northern California surf is dangerous. I’ve been in it and on it for thirty years and I can tell you, you can’t trust it. The signs say “Drownings Occur Annually.” They do. Every damn year.

The only question is, who will it be? Your kids this time?

I’m still in the surf up to my thighs

Now these four kids were watching me closely. Their moms had done the right thing, telling them to stay within sight, warning them about strangers. (Maybe.) There just wasn’t time to tromp all the way up to the nice, dry, safe nummy blankets where the moms were placidly watching the ocean. By then, those kids could be gone. So I just told the kids.

This works remarkably well and if you, like me, find yourself on these beaches frustrated by ignorance and avoidable tragedy, I suggest you try it.

“You are TOO SMALL to be here in this water.”

They all stood listening. They’re smart. Kids know when things are deadly serious.

“Do you live here?”

The oldest one ventured, “We live in San Rafael!”

“Oh,” I said, “then you didn’t come very far to get here.”

“No, not very far,” she said, and took a step into the surf.

“People drown here EVERY YEAR.”

Now they were really paying attention.

“We’re just playing right here in the waves,” one of the smaller ones offered.

“That’s how people drown.”

They looked at each other.

“Every year.”

The smallest one, who was incredibly articulate and about the size of a big bag of potato chips, said “Every YEAR? That’s like, every DAY!!”

I pointed straight at her. “You’re RIGHT. That’s like EVERY DAY.”

A thousand times stronger than your dad

They looked droopy, and faced their moms. I ignored the moms, what they were doing was not important. I told the kids, “You can’t play in this surf. It’s not safe. Tell your moms to look it up on the internet.”  They looked back out at the ocean.

“Look,” I said, pointing to the far end of the beach. “See those guys surfing?”

They stood on tiptoe in the wet swirl, I moved into the surf to get between the waves and the kids.

“Yeah,” three of them replied.

“Well, those guys are about ONE THOUSAND TIMES stronger than your dads. And they are wearing big rubber suits so they float and to keep them warm. And they are going out on big surfboards. And they are all sticking together. They know how dangerous it really is. They do this all the time. And they’re big. Great big strong people.”

They had all edged back out of the surf now as they looked down the beach to see the guys who were so much stronger than their dads. (A little exaggeration is very helpful in making a point.)

I stood in my soaked shoes and socks and pants while one more wave ran up to my knees. All four kids ran together up to their nice, dry, safe moms.

I continued along the beach with my slopping shoes and the plastic bag I had pulled out of the surf earlier along with ten or so pieces of moop* I’d picked up. I felt grumbly but I thought, well, maybe that’s four kids that won’t drown on one of these beaches. Maybe their parents will make it, too, if they’re not trying to rescue their drowning babies.

The most disturbing thing to me is that these people are local. Local! It’s one thing if you come from Sacramento, or Kansas, or Prague. But people, come on. I know you’re concerned about EMFs and endocrine disruptors and light pollution and cello lessons and pilates. Don’t you care enough to ask “is this beach safe for my children?”

Because it’s not. There are no lifeguards, and here comes the quiz.

The Quiz

First question: Why are there no lifeguards on the beaches?

Answer: There may be several reasons, but one is enough: THERE IS NOTHING THEY CAN DO.

Second question: Why should parents stay close to their children while playing in the surf?

Okay that’s a trick question. It doesn’t matter, because for the most part, if your child gets pulled out by a wave, THERE IS NOTHING YOU CAN DO.

If you pay attention, you’ll hear some dramatic beach rescue stories. People do get rescued. The Parks Service, rescue professionals, helicopter pilots, and strong strangers pull people out of the ocean. But mostly, they drown.

Now for those of you who think I’m just scratching the chalkboard here, I’ll point you to a few news articles. Go read ‘em. Get these tragedies into your heads. And after you’ve finally learned that Northern California beaches must be approached sensibly, would you please pass this on? Send it to anyone, anywhere in the world, who might find their way to these beaches, with or without their precious kids.

Do you know what “highest water line” means?

And do note in the warning below on the Parks website, you must keep children back from the HIGHEST WATER LINE. If you don’t know how to tell where the highest water line is, then stay far up the beach in the warm, dry sand that does not feel wet when you put your hand deep into it. The highest water line is NOT the surf line.

I thank you.

Suzanna Stinnett

SF Man Drowns on Sonoma Coast http://www.sfexaminer.com/local/SF-man-drowns-on-Sonoma-Coast-98285149.html

Coast Beaches http://www.parks.ca.gov/default.asp?page_id=451

(Here’s the crux:) Sonoma Coast State Beach
Like most north coast beaches, Sonoma Coast is NOT FOR SWIMMING. Strong rip currents, heavy surf and sudden ground swells make even surf play dangerous. A small staff of well-trained lifeguards are usually on duty during the peak season, but with so much coastline to cover they may not be available. Please be aware that most cellular phone service along the coast is spotty.

It is especially important to keep children back from the highest water-line and never turn your back to the ocean. Many rescues are made each year. Also be careful of the bluffs and rocks. The shale formations are unstable and unsafe for climbing, so stay on the trails and heed warning signs.

Can surf pull you off the beach?

Dry Sand Riptides http://articles.sfgate.com/2006-10-24/bay-area/17314950_1_wave-dry-sand-riptides

“There are heavy riptides there. There is an undercurrent. … As far as we know, the child wasn’t even in the water. It was a sneaker wave that got her wet and carried her away. She was playing with her mother on dry sand.”
Wood, a friend of the child’s mother, jumped in and grabbed the girl, but the two were quickly dragged into the ocean, Van Buskirk said. Brandy Tingey made two attempts to rescue her daughter and Wood, and was also dragged into the surf. But she was able to pull herself out.
“The mother did go back on shore to remove her cargo pants and re-enter the water,” Caldwell said. “I guess she realized she couldn’t save the child.”
A Coast Guard helicopter and rescue boats were dispatched, and Wood’s body was recovered in about an hour. Mikayla Tingey’s body was found two or three hours later, half a mile from shore.
Brandy Tingey spent Sunday evening holding the body of her deceased child in the hospital.
“She’s stunned,” said Van Buskirk, adding that the mother’s relatives drove up to Humboldt County to comfort her. “I don’t think they could have outrun the wave. The mother said at one point that she thought she was going to die in the surf because they were getting tumbled around in it. And when she dragged herself out of it, she knew that she would be the only one to survive.”
The North Coast has produced a string of grisly incidents.
In November 2005, a sleeper wave swept four people — who had been walking along the shoreline in street clothes — into the ocean at Wright’s Beach in Sonoma County. A 22-year-old Santa Rosa man and a 20-year-old San Martin woman drowned. A teenage boy was rescued by a lifeguard; a teenage girl made it to shore on her own.
“When it’s a nice, calm day, people tend to underestimate the power of the ocean,” Caldwell said. “The ocean is a treacherous place.”

Rogue Waves http://faculty.deanza.edu/donahuemary/stories/storyReader$963
Extreme rogue waves can sink ships, even supertankers, (see the links at the bottom of the page).
For the purposes of Outdoor Club trips, we are concerned that people realize that smaller and mid-size rogue waves occur regularly along the coast. People sightseeing on shore which has relatively dry sand can be hit by a wave that seems to come out of nowhere, a sleeper or sneaker wave.
People who thought they were safely up on a jetty or low cliff, far enough away from where the waves were breaking, can be splashed and thoroughly soaked, or even swept off the cliff and slammed into it. Plus, jettys and rocky areas are very slippery and even a small wave can cause you to go unexpectedly swimming.
People climbing up on big logs or downed trees which seem high and dry can find themselves in the water, possibly even under the log, when a sneaker wave washes well up on to shore and floats the log. People hanging out near a big log can find it suddenly floating and ramming into them.
Never turn your back on the ocean.
Don’t close your eyes for any length of time, whether to contemplate the beach experience or take a nap.
Don’t put yourself in a position you can’t quickly move from (such as a complicated yoga pose or standing on your head).
Stay well back from where waves are breaking.
Supervise children all the time.
Waves are caused by wind blowing across the top of the water; high winds cause big waves, light winds cause smaller ones. If there is very little wind, the ocean sometimes has hardly any waves and can be flat and placid.
Bigger waves move faster than small ones. Big waves catch up to smaller ones and carry them in to the beach, getting stronger and faster as they go.

yellow warning sign about deadly sneaker waves

*MOOP: Matter Out Of Place. While you’re there enjoying the beach, please pick up just one or two pieces of plastic and get them up to the trash cans. (That’s in addition to removing all the trash you brought, of course.) Thanks again.

Posted in On The Edge | Tagged , , , , , , , , | Leave a comment

Joomla keeps the play in the playground

white puppies running down a green lawn

______________________________________________________________________

Consider this a warning if you will: I’ve entered the Joomla world and gotten very busy with all the toys.

For those of you who depend on me to deliver good current tech tools, be glad. It took a few friends suggesting Joomla to me before I really looked at what this community and its tools offer our modern communication world. Now that I’m here, you can expect quite a bit of conversation about it here and at our BABS gatherings.

My websites are going to start looking different too, but let’s not get ahead of ourselves.

If you’d like to learn more about the Joomla community, I invite you to their magazine. Take a look!

See you soon,

Suzanna

Posted in Publishing | Tagged , , , , , | Leave a comment

Curb your evangelism

collage of woman looking out window through many color circles

___________________________________________________________________

It’s late, so this will be short. I’ve been reading some sales material that implies powerful results in short time periods. Social media stuff.

There’s a lot of this material out there. I’ve been working in the amazing playground of online communication for about ten years, and teaching and consulting with people to help them use these tools for the past three. I’ve spoken to groups and worked one on one with all kinds of people.

I can tell you there is one thing perfectly consistent: Humans are stuck with human-scale and human-speed. We develop relationships alongside the rhythm of our heartbeat. If it goes too fast it becomes unstable.

We can get really excited by charismatic teachers and I think it’s quite natural to fall in love with the potential of the exponential. I’m an evangelist: I know we can orchestrate profoundly beautiful change with these tools. It’s happening.

But not overnight. It takes more than two days to progress from beginner to advanced on a social media tool, and I’d advise you to be very cautious about giving your money to someone who makes it seem otherwise. It takes more than a couple of months to reveal your value and attract continued interest. I’d say it takes about two years to round out a web presence and establish your juicy community. That’s two years of focused, intense-learning-curve, collaborative sharing and growth.

That’s what I want to say tonight.

Play for real, stay in love, and don’t be a stranger.

Suzanna

Posted in On The Edge | Tagged , , , , , | Leave a comment