I run facing 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 shorts.

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 record.

When running, I must deal with my friend, mind. (The mind is voice in 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 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 mind's resistance. Even if you've run hundreds or thousands of miles, 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 donut!"

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

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

"Maybe I'll stop on way back."

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

"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: 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 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 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: http://www.SeniorManagementServices.com

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Potential Disaster: I frequently eat out in restaurants and am faced with huge entree servings.

Solution: Restaurant meals are completely out of proportion with real serving sizes. Don't even wait until end of meal - ask your waiter or waitress to bring you a Styrofoam container when they bring your food. Pack up most of it before you even start eating. If you're having a business lunch and packing a doggy bag might appear unprofessional, then don't order a whole meal. Order a healthy (not fried) appetizer, or a half sandwich, or a half salad (if they're available). Order a bowl of soup and skip crackers. And if you do order a salad, make sure to ask for dressing on side - and use it very sparingly! Also be aware of what you're drinking - a large non-diet soda or lemonade will only add empty calories. Let's not even discuss calorie content of most alcoholic beverages. Stick with water, tea or, at most, one glass of wine. Take your time eating - put your fork down and enjoy talking with whomever you are dining with. That way you won't eat as fast. Lastly, be aware that more and more restaurants are including healthy meal choices - choose grilled or poached instead of anything with a cream or butter sauce. See if you can replace rice or potato with an extra vegetable. And tell waiter to take away basket of bread.

Potential Disaster: When I go to a party, I can't resist hors d'oeuvres.

Solution: Have a bowl of soup before you head off for party. Soup is low calorie (just make sure you avoid soup made with cream) and fills you up so you won't have as much room for those tempting hors d'oeuvres. And be selective about which treats you choose - only take a single piece of your absolute favorite two or three choices and skip rest, or stick to veggie tray. And don't just graze mindlessly - have one piece, leave hors d'oeuvres table and return 15 or so minutes later for another piece of something different. Another thing you might consider is bringing your own, healthy dish - just make sure it's one of your favorites, something you really love but that won't destroy your diet. And again, once you've eaten a little, leave vicinity of table for a while. The less you see of food, less likely you will be to indulge. And be just as frugal with alcohol - not only are alcoholic beverages loaded with calories, they also stoke your appetite, so drinking gives you a double whammy. If you can pass up drinking altogether, then do so. If you don't feel festive without imbibing at least a little, then stick to one drink, preferably something made without other, high-calorie ingredients (in other words, a glass of wine or small scotch on rocks is okay, a pina colada is not). Focus on other festivities and don't make food focus of evening.