LHD Podcast 002: Listen Here;



Does your gym workout consistently get cut from your schedule? Paul Michaels your host is a 50 year old work-from-home-father of three teenagers, who finally gave up on the idea of going to the gym and in it’s place figured out how to live synchronously…


  • How your host, Paul Michaels lost 30lbs and walked 1000 miles in 6 months.
  • What doesn’t work, not having a plan “B”
  • LifehackrDiet Principle One; Syncronicity.
  • How to transform grocery shopping into a workout.
  • We all have commutes to work, here’s how you hack it.
  • Working at your computer can be a workout too!
  • Utilizing every waking moment for exercise…

PLUS MORE on how you can make small meaningful changes to your activities….

Right click here and save-as to download this episode to your computer.



Although I would love to go to the gym and when I can, I do. The way to make a real difference for your health is by utilizing every waking minute as an opportunity for exercise. Everyone can do this. Be imaginative and come up with ways to make everyday chores an opportunity for improving your health.

Check out the Blog Post on this topic Here!


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Remember, today is the first day of the rest of your life so make it count. Have a great day.

Paul Michaels, LifehackrDiet Guru
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© 2014, Man Mountain Productions, Inc.


Show Transcript Below----->

[youtube http://youtu.be/UIvB8qUk8XQ]

Podcast 002-Quit-the-gym-and-be-healthier-for-it

This is the Lifehacker Diet Podcast number 002. Take it away. Most diets are like going on a trip. The food is different. Your activities are different and then it ends. You fall back into your old ways and the diet fails. Lifehackrdiet.com is different because you make small changes to your lifestyle to get results. When you hit your goal, your lifestyles have been reinvented by you and the change is permanent.

Welcome, welcome to the Lifehacker Podcast, I’m Paul Michael your host. I’m glad that you can make it today. This is my second podcast and very excited to be recording lots more. I felt lots lined up so let’s get right into this. So, podcast 002 – Quit the Gym and Be Healthier for it and the next one which is going to be discussing the food aspect of lifehacker diet are two sides of the principles in lifehacker diet. So, there are two podcasts that you should definitely listen to and that will give you a really good overview of how things work. So, quit the gym and be healthier for it. I know that’s a bold statement, maybe controversial and I’m sure owners are not happy with me. It didn’t work for me. It worked for lots of people.

So, hear me out. Listen to what I have to say. Let me make my case and then let’s discuss it. So, again 002 this podcast will discuss strategies for getting exercise and burning calories in places you never thought you would find them, 003 goes into details about hacking a food so that you can eat what you want and at the same time reduce your calorie intake. So, please check out both those podcasts. And I think you will find a lot of very actual tips in both podcasts that you can apply to your life immediately like right now as you’re listening to this. So, I’m very excited about this and let’s get right into it. So, today I’m going to give you a quick overview of the principles of lifehacker diet and then, we’re going to discuss in detail how you can leave your life synchronously and I consider the key to living a healthy lifestyle.

Next, we’re going to explore how to make simple chores like grocery shopping into a workout. And then, we’ll take on the dreaded commute and how that can be part of your weight loss scheme and finally, we’ll discuss how you can reinvent working at the desk or a computer so it will racks up some serious miles and calories burned towards your goal. So, let me just rewind for a second and reacquaint you. My name is Paul Michael. I’m 50. I’m a father of three teenage kids. I have a lovely wife and I work from home. And what I found was before the lifehacker diet, when I was bordering on obese. I was about 30 to 35 pounds overweight. I work hard and I work at a desk and I work sitting down. And so, the only time that I really got some exercise benefits from my life, the quality of life etc. etc. was when I went to the gym and I was very concerned about getting to the gym at least three times a week for 90 minutes at a time.

When I went to the gym, I enjoyed myself, loved it, no problem. But what I found was that between my work duties, my home duties, the 90 minutes/three times a week would often and fact, almost always get bumped off. I would say, “Ah, I don’t have time to do it today. I’ll do it tomorrow.” And then, tomorrow would come and something would come up and again, I don’t have time. I’ll do it tomorrow. And the problem was it just kept getting bumped off and I just didn’t go to the gym very often at all. And the real problem was that I didn’t have a plan B either I made it to the gym on that scheduled time or I didn’t. There was no plan B. There was no other way of getting exercise for me. And it just – it gets me. I just felt awful. I was gaining weight. I didn’t have any flexibility. I had back issues and I thought, I have to figure out something that works for me, works for my lifestyle and that’s kind of where the lifehacker diet was born from and just to give you an idea, a quick overview.

Lifehacker diet had been on it for 18 months. I’ve lost and maintained a weight loss of 30 to 35 pounds and so far, I’ve worked, walked, worked – well, walked and worked, but I’ve walked over 3,300 miles which is the distance from Boston to San Francisco and I’m starting on my way back in the last 18 months and I’ve been working as hard or harder than I worked before the lifehacker diet when I was sitting on my butt. So, I found something that worked for me. And the reason you’re listening is you’re looking for something that will work for you. And the beautiful lifehacker diet is it’s not a set of rules or a set of things carved in stone. These are principles and ideas that you can reinvent for your life and make them work for you and that is one of the main principles. Because when you try and take a set of rules or diet or a regime of some sort and kind of rubber stampede on everybody who comes in the door, it’s just, it’s **disingenuined**. You can’t do that.

People have to live their lives the way they are. You can’t force people to do things. They have to want to do things and everybody’s life is different. So, the beauty of a lifehacker diet is we show you ways in which you can get the benefits you need and you can reinvent your life yourself. So, without further ado, let’s continue on the lifehacker diet because you want to hear about that. So, one of the main principles of the lifehacker diet is making small changes. Human beings just are not good at making big changes and so, we need to start with lots of little small changes. And I will show you today how those little changes can have a huge impact on your weight loss, your health, your wellbeing, your quality of life. And the key here and this is a mind shift and something that you have to have in the forefront of your mind all the time is to look at every moment in your day and see how it can contribute to your goals.

Now, it sounds like that might be difficult to do. But I can assure you after the first day or so, it just becomes natural. And so, we’re going to discuss how to do that and how that impacts your life and how that looks in your life. The other thing the lifehacker diet does is it utilizes simple consumer technology which is simple. It’s straightforward stuff. You’ve got a smartphone already. We’re going to use your smartphone. We’re going to use a pedometer, a digital pedometer. We’re going to use a food diary. We’re going to use a weight scale. These are all simple things that we’re all familiar with and we’re going to use those to help us get to where we want to go. So, let’s discuss the main principle of the exercise hacking and that is synchronicity. And for all you Police fans out there, I actually had to research the word synchronicity because I thought that Sting might have invented that word but it actually exists in the dictionary and Wikipedia. So, I can use it without fear.

So, let’s look at synchronicity and how to look at the activities in your life synchronously. So, here are three examples that I’m going to be discussing in detail. What we’re going to do is look at grocery shopping instead of grocery shopping or going to work out, exercise, we’re now going to look at grocery shopping and exercise instead of commuting or exercise, we’re now going to look at commuting and exercise. And instead of working or exercise, we’re now going to look at working and exercise. So, what we’re going to do is we’re going to shift your thinking so that you’ll look at everything that presents itself in your day as an opportunity to burn some calories and build some muscle and these will help you get closer to your goals. So, let me just repeat that again. Everything that presents itself in your day will be an opportunity to burn calories, build muscle and get closer to your goals.

And I have countless stories of how it is everything and I will be discussing that in the future podcast. I’ve got lots of great examples of little things you can do, great examples of how doing these things has benefited me personally. I love to hear your stories of how these things have benefited you. And as I’ve said in the previous podcast and I will say in all the others, lifehacker diet podcast – sorry, lifehackrdiet.com, although there are YouTube videos, podcasts and blog entries and a whole bunch of other stuff, it’s really about you, the listeners and discussing your needs, your goals, what you’ve discovered, what works for you because we’re all here to learn and everybody can teach. So, please be sure to get involved every media entry on the website has a discussion box underneath it so that we can all discuss what’s going on and I please encourage you to go there and just get involved.

So, let’s look at three concrete examples that work for me and might work for you and regardless of whether they apply to you directly or not, use them as a thought exercise of how you can apply this to your life. Okay, so the first one we’re going to look at is grocery shopping. It is a chore as we all know. But instead of just looking at it as a chore, let’s look at it as an opportunity to triple task or triple multitasks. So, it’s an opportunity obviously to get a chore done shopping. It’s a great opportunity to walk, an opportunity to lift. I put my headphones in, crank music sometimes, audio books often and podcast almost all the time and it’s a great hour, hour and a half for me to catch up on stuff, learn new things and get exercise. So, when you go grocery shopping, let’s make sure that you have whatever device you want or whatever content you want available so that you can make it more enjoyable. And there’s one more ingredient you need that’s good for you and good for the environment and those are strong reusable bags and we’re going to be using those as weights.

So, let’s start with the process of getting to the grocery store. If you use public transportation, that’s great. Maybe you can get off to stop early or two and walk to the grocery store the rest of the way. If you park, just don’t even look for parking spot near the store. Choose the parking spot farthest from the store. I can pretty much guarantee you it is available and you know frankly, it’s good for you. All of this is good for you. The more you walk, the more you move, the better it is. So, just take the first parking spot that you find, the farthest away from where you’re going to be shopping and take it. Okay, next thing you know it’s good to be organized when you’re shopping, I have a little list on my iPhone that stick to but inevitably I forget something along the way and I have to go back around the store and you know what? That’s good for you. You’re burning calories. Don’t fuss about it. Enjoy it. It’s more time to listen, its extra calories that you’re burning and it works for you.

So, just don’t look at these things that in the past have frustrated us and made us angry or anything like that, just do that little mind shifting. Go, “Ah, it’s good for me, more calories. I’m going to get closer to my goal.” When you got them through the checkout, make sure that they pack those reusable bags so that they’re heavy. We’re going to get a workout lifting them. You can lift them into the cart and when you push the cart out to your car that’s park farthest as it can be from the store. You’ll obviously get exercise doing that. But when you open the car and you’re moving the bags into the car, don’t try to overdo it. Just take a bag in each hand and do some arm curls with them. Maybe do 10 arm curls for each arm with those bags or maybe put your arms out and lift your arms up with the bags and get some shoulder workouts there, whatever works for you. But each time you take two bags, have a little regime where you’re doing some curls or some other exercises so that your upper body is getting some strength workout as well.

When you get back to your home rather than just pile up a whole bunch of bags and maybe drops the stuff, just again make as many trips as possible. Take two bags at a time. While you’re walking, curl the bags; lift them with your arms out or whatever is going to work for you. Just keep exercising. Keep moving. Do two bags at a time. Do a whole bunch of trips and again, you’re working out here. It is grocery shopping but you’re also working out here. When you get into your kitchen when you’re going to load them let’s say. Do squats. Hold them out and do squats with the bags before you unload them. Just think of any which way you can to unload those bags and to make it work for your advantage and it will be great fun.

Some of you creative individuals out there that are listening to this, I love to see some of the visions that you can produce, showing us what you do with these bags. I think that would be great fun. Maybe we should have a little informal competition here where people can put up their grocery shopping exercise workouts. We’ll put some music to them or something but that should be fun. Anyway, so, make it as much as you can. So, now your once wasted chore turns into a weekly workout and you’ll probably burn anywhere from 200 to 500 calories per session. I tend to walk about one to two miles per shopping trip and I inevitably forget things so I end up shopping like one and a half times a week. So, if we take me as an example, that’s three and a half miles a week, 14 miles a month or 168 miles a year. It all adds up. I mean, who knew that shopping one and a half times a week would render me 168 miles farther to my goal and obviously, there are calories attach to those miles so there are tons of calories that you’re burning as well.

So, let’s take on number two. Commuting is clearly a hassle and a waste of time. We hate doing it but we have to. So, let’s see if we can make some comprises and make it count for us. Everybody’s commute is different but what I want you to do is look at it closely and see how you can hack it and let’s just take a look at some examples that I’ve got here. If you’re commuting by public transport, going by bus or subway, let’s take subway first. Consider walking a couple of stops either at the beginning of your commute or at the end of your commute. Most US subway stops are anywhere from three quarters of a mile to two miles apart depending whether you’re in urban area or suburban area. So, if you walk two stops one each way of your commute, you could easily rack up 10 miles a week, 40 miles a month, or 480 miles a year and that’s kind of the minimum. If you take a bus for your commute, for all of it or part of it, consider walking again at the beginning of each leg of the commute or at the end of each leg of the commute.

The average bus stop distance is approximately 0.5 of a mile. So, if you walk two stops each way in your commute, it would be about three miles a week, 12 miles a month, and 144 miles a year. It all adds up. Maybe you bike to work, maybe you don’t. Maybe it’s too far, maybe the weather is not great, but maybe what you would like to consider doing is maybe looking at your commute and saying, “Can I go part of the way?” Like can you ride your bike to a subway stop or train stop or a bus stop, park the bike, obviously lock it up and then take public transport the rest of the way and then on the way back, you get to ride the bike as well. So, just look at it and see if there’s a way in which you can make it work for you. Because when we start to analyze our lives and we’re motivated, it’s amazing what we can come up with. The third form of commute is clearly going to be either by car alone or in a car pool.

There are lots of ways to hack this. So, for example, obviously, you’re going to have to park at the other end when you get to work so you could simply see if there was a parking lot that was a little ways away, a little farther away from your work than you usually take. Park there and walk the rest of the way on both legs of your commute. Or if you can’t do that, maybe you’re in the city and there’s a large parking garage that has, I don’t know how many countless doors but instead of looking for a parking spot anywhere but the top floor. Just go up to the top floor and you’re going to get dizzy going up in the car. But just go all the way up to the top floor, you know there’s going to be a spot there, lively view and what you can do from there is you can take the stairs down and then take the stairs back up. Or if it’s safe, you can actually walk down the ramp and then walk back up and you’ll be amazed at how much energy that takes and by the simple act of you parking on the top floor, you’re going to burn calories both ways and it’s going to add up just like it’s added up all the way along.

So, regardless of your daily commute, think creatively of how you can hack it for maximum exercise for burning calories and getting to your goals. Even taking the simplest of these solutions could anywhere from 150 to 400 calories to your daily burn and that’s 1500 calories weekly or 6000 calories a month or 72,000 calories a year. Wow, that’s a lot. And if we take the approximation of 3200 calories, about a pound of fat burn, that’s a potential 22 pounds in weight loss by just hacking your commute. So, it’s really something that you should look at and get creative with. And again, please share, share your stories with us, share your commutes with us, share your hacks with us because you might inspire somebody else to do something similar. So, I’d love to hear what you guys are doing with that and how it’s working for you.

So, the third area that I want to discuss is the act of working. In the modern world where all kind of **siloed** into desks, into offices if we’re lucky, cubicles, the whole works and we’re confined to sitting and we spend a lot of time sitting on our butts, working on a computer, doing paperwork, whatever it is. And there are many studies that have come out that are showing that sitting for that length of time a day, day in day out is really bad for your health and I can attest to that. It really is. So, let’s take a look at how we can reinvent working and these solutions might not be right for everybody because of your circumstances but I encourage you to think about it and see if there are ways in which you can maybe adapt or make some comprises so that you can actually work and exercise at the same time because it’s been huge for me.

So, I really had two problems at the beginning of the lifehacker diet that I needed to solve. One is I suffer chronic bouts of back pain. I’ll get a spasm and I’ll take four or five days to kind of work out and I have this since my 20s. It’s gotten better or worse. Lately, it’s not been so good. But since the lifehacker diet it has changed and we’ll discuss that as we go on here. So, one of the main things is I wanted to kind of find a way to inoculate myself from these things. So, I experimented with different chairs. I had a kneeling chair. I had those chair balls. They’re fun but they never really worked to fend off the next back spasm. And I sat on my butt every day for hours on end, just like you guys do and it just didn’t work for me. So, I’m fortunate because I work from home. But what I did is I decided to try a walking desk. I’d heard about them. I did some research and I bought a simple small quiet treadmill for $250 and I actually have or either have or will have this listed on the website with reviews and videos and just showing everybody what it’s all about.

So, please be sure to check that out in the resource section. But my treadmill when I got it, it was under 250. I think they’re like 199 now so pretty inexpensive. Then, I scoured my craigslist offerings for a discontinued Ikea desk which is a great desk and I have information about that as well. So, the two together, the treadmill and the desk were less $350. So, now what I do and I’m actually going to do this in real life so bear with me. I’m actually cranking up my treadmill desk. So, I right now am walking while I record this. I’m just going to point the microphone down. You can hear a gentle humming to my walking desk. So, I’m going to walk and talk about the walking desk. So, anyway, we’ve discussed how you can – it’s very inexpensive solution how it’s kind of DIY. But I usually walk around one and a half miles an hour and while I’m doing that I can easily do Photoshop work, retouching, writing, video audio editing. Sorry, I fool there. I’m recording a podcast right now while I’m walking, emailing, phone calls. Really there’s nothing you can’t do while you’re walking on a desk.

Now, the first time you get on it has kind of weird feeling but within three minutes, you’re kind of use to the feeling. You get to kind of separate your lower body from your upper body and you can type and walk at the same time and after a day or so, it’s just **secondary**. You don’t even notice it. I walk from one and a half to three miles an hour and I take regular breaks where I’m just standing on the treadmill while I work. So, it’s not a constant walking all the time. And I can easily walk five miles a day while I’m working. Often time, I can do seven to 10 miles without even realizing it. So, just take a second here. Just step back for a second here. I am working the usual 8, 10, 12 hour a day whatever it is and I’m exercising at the same time. I’m walking seven to 10 miles on a good day while I’m working. I mean, it is so awesome. It just completely reinvents work. It reinvents your health and I just can’t tell you how much it changed my life. It’s just incredible.

And you know with my back pain what I found was walking helped it and so, when I’m in back spasm, I kind of look like the march of progress ape-man illustration that kind of shows evolution. I’m kind of the ape at the beginning. I’m twisted and I’m bent over and I get on the treadmill and I start walking slowly and within a mile or so, I start to straighten out. After two miles, I’m straight, no pain and I just keep going and it’s just wonderful. I had found that this has been a great way to inoculate myself from reoccurring and when it does reoccur, I can quickly without pain killers get out of pain, get straight, and be good for the rest of the day. Now, it’s not going to be right for everybody with back pain so please check with your doctor but it worked for me. So, let’s just go back to how much the walking desk works. So, if I’m burning about 200 calories an hour, it doesn’t sound like much. But if you’re doing it like for five plus hours that’s 2500 calories while I’m working and if we take for argument sake that it takes 3500 calories to burn a pound of fat then just walking in a day, I’m 70% of the way there on daily basis. I mean, that’s just insane.

Then, I got my commute and then I’ve got walking the dogs and I’ve got everything else and all of a sudden, you’re just a machine. I mean, it’s just incredible what you can achieve. So, if you can’t find any way to make the treadmill work for you at work, then maybe consider using it at home when you’re watching a movie, watching TV, playing video games, reading, whatever. It’s great to keep moving. It’s great for your mind. It’s great for your body and it’s just the most awesome thing. I’m just going to stop it now. So, there you go. I just stopped it. It’s just the most awesome thing. So, please, please consider some way of keeping active while you’re doing things that don’t normally bring activity to mind and you’ll find that you’ll kind of reinvent the way you do things.

So, today we discussed the lifehacker diet and the exercise hacking tips that we went over today. We went over how to hack your commute, how to hack chores and how to hack working on a computer. There are lots more coming so keep an eye out for those in future podcasts, blogs, and YouTube videos. Then, we discussed how you really need to look at all of these things and see how you can adapt them for your life, to see what works for you. But just remember, every little thing you do whether you’re looking, you arrive at a meeting in a building and there are stairs and there’s an elevator and you don’t feel like going up the stairs, just remember, it’s going to improve your health. You’re going to feel better for it.

You’re going to be stronger for it. You’re going to lose weight because of it. And take those stairs instead of the elevator. Those little choices that we make all the time, we can make those choices work for us and make us healthier. So, please let me know what you guys are questioning. Let me know what kind of choices you’ve made that have helped you. We all want to hear about it and you can do that on the website at the lifehackrdiet.com/podcast, go to podcast 002 and please leave your comments. We’d love to hear it. Okay, so as an overview, we’ve discussed how synchronicity is an important part of your lifestyle and we talked about you can do all these different things to burn calories, lose weight and get closer to your goals and that is one the main principles of the lifehacker diet. We’re going to reinvent our lives, each little piece at a time so it works for us.

And so, let’s talk about how you can get on the lifehacker diet plan, it’s free. I’d mentioned this before. The podcast is free. The blog posts are free. The YouTube channel is free. It’s all free. So, there’s no issue with I can’t afford it. We can all afford it. The lifehacker diet doesn’t demand that you buy certain powders or pills or anything like that. There’s none of that in the lifehacker diet. What we’re doing is we’re using consumer products that are in our everyday lives to empower us to get the goals that we need. All right, so, go to lifehackrdiet.com or you can go to endmydiet.com, either one will take you to the right spot. And these following resources are available for you for free.

You can sign up for the lifehacker diet email newsletter and we’ll send you tips and tricks on a weekly basis, things like today’s podcast that you can get started on right away and move towards your goals. I’m going to be producing a lifehacker diet quick and easy start guide which is going to be a free PDF booklet with instructions on getting started on your lifehacker diet journey. So, that will be available for free as well and be sure to check out our YouTube channel. It’s going to be YouTube.com/lifehackrdiet or you can get through it from the lifehackrdiet.com page and it will be a lifehackr.com/YouTube. And then of course, we have the resources page where you can learn about digital pedometers and weight scales, free and paid apps to track your progress, all that sort of stuff and I’ll be writing reviews. There will be links, everything you need.

And lastly, I mentioned it a couple of times, please be sure to engage your conversation on the website. This is all about you guys. I’ve been able to achieve my goals of health using the lifehacker diet and now my job is to help teach, and help encourage you guys to teach each other and we can all learn from each other. And so, it’s so important that you get involved and we all discussed ways in which this has worked for us. I’m going to be on there as well. I’ll be able to help you guys out in the chat forums so that we can get good information right away and discuss things and learn things. So, again, thank you very much for listening to the lifehacker diet podcast number 002 quit your diet and be healthier for it. Please sign up on the lifehackrdiet.com website if you have any questions and you want to get me directly, the email address is lifehackrdiet and again lifehackr is without the e so it’s H-A-C-K-R so [lifehackrdiet@gmail.com](mailto:lifehackrdiet@gmail.com), sorry.

So, the email again is [lifehackrdiet@gmail.com](mailto:lifehackrdiet@gmail.com). I love to hear from you guys, please on the subscribe button in iTunes. I love it if you could leave an iTunes review that would be great and we’ll look forward to seeing you and hearing you and I’m going to sign off and start working on podcast 003. So, this is Paul Michael for the lifehacker diet podcast until next time. Remember, today is the first day of the rest of your life so make it count. Have a great day.

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