We all get busy with work, family, friends, and rest to the point that working out always gets put on the back burner.  Normally I don’t advocate “home” workouts, but for a busy professionals or people who have children going to the local gym may not be feasible.

There are a lot of benefits to working out at home, and people often make the mistake of thinking that you have to buy expensive exercise equipment.  Getting a treadmill or elliptical at your home is a good idea in theory, but you will be better served trying a new exercise program that focuses on body movements and activities to keep you active.

There are plenty of them out there, and it’s best to find one that works for you rather than listening to friends suggestions.  There is one key thing that people tend to forget, the dieting portion is just as important as the exercising.  Pay attention to what you eat as well, and that should help you keep your New Year’s Resolution intact.

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I was sitting in a continuing education course last week when I was forced to listen to a sponsorship presentation by the COO of a local credit union.  Given the fact it was late in the day and I was ready to go, I couldn’t help but wish this guy would hurry up and finish talking.  But the more he talked about the benefits of joining, the more I became interested in finding out about all they had to offer.  By the time he finished talking, I was convinced opening an account with this credit union was good for my business.  In fact, I was convinced a credit union was good for anyone whether they were in business or not.

A credit union is a financial institution similar to a bank in most respects except account holders are considered members and the credit union is a not for profit institution.  The members actually take ownership in the credit union. The for profit and not for profit status makes all the difference in the cost of services each institution offers.  Although credit unions do require you to be a member, membership is typically fulfilled simply by opening an account.  For occupational and community based credit unions, you may have to join an affiliated organization for a nominal fee in order to qualify for credit union membership if you don’t qualify under the common bond requirements.

The most notable advantages of banking with a credit union is the fact they tend to have much lower loan fees and usually lower interest rates.  In addition, some advantages may also include:

• no minimum balance checking account
• no monthly service fees
• low rate auto and home loans
• debt consolidation loans
• competitive CDs, IRAs, and full service insurance
• easier to reach c-level employees
• locally owned and operated

Some of the disadvantages may include:

• less access to branch banking due to fewer number of branches
• may not offer as many services as your local bank
• technology may not be as advanced as larger national banks (mobile banking)
• may require a minimum balance to open a savings account

I would highly recommend visiting your local credit union and seeing what advantages and disadvantages they offer in comparison to your current banking institution.  The two lists above are by no means exhaustive.  One of the joys of banking is that you can have as many accounts as you need in as many institutions as you can afford.  So you don’t have to close your traditional bank account to open an account with a credit union.  You can hold both simultaneously.

One last point of reference, as a not for profit corporation credit unions reinvest their end of year profits back into their operations.  This translates into money being reinvested back into the business of lending money.  Plainly put, the profits are used to offer more services and loans to the credit union’s membership.  A bank is a for profit corporation with the goal and intent of making as much money as possible for the shareholders at the end of the day.  Which do you think has your financial goals in its best interest?

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The holidays can present enough challenges without having to worry about our health and fitness. Family meals with large portions of calorie-dense foods can easily double our typical meal intake. A traditional meal including meat with gravy, rolls with butter, stuffing, green bean casserole, and sweet potatoes with butter weighs in around 1,000 calories. Add a tall glass of milk (200 calories) and a slice of pumpkin pie with whipped cream (400 calories) for a total of 1,600 calories. Assuming most men typically eat an 800-calorie dinner, it only takes four of these meals to gain a pound. Larger, denser meals (high in fat, sugar and salt), compounded with more dessert and more football-watching can lead to the “Holiday 15” (the 10 to 15 pounds many Americans gain between November and January).

To combat this, most health experts suggest to “watch your portions” and “use moderation,” but traditional meals taste good, are very abundant and as for “moderation”… even as a dietitian, I’m not quite sure what it means. Here are some practical tips and recipes to make holiday cooking just a little bit more heart-friendly.

Control portions without cutting them: Reduce the caloric density of your meals by: 1) Replacing half of your pasta, rice or potatoes with vegetables (saves 90 to 150 calories) per serving; 2) Diluting creamy toppings and dressings with skim milk or nonfat, plain yogurt (saves 45 to 50 calories per tablespoon); and 3) Measuring the butter/oil you use for cooking, or use cooking spray (which comes in many flavors) — most people use twice as much oil if they do not measure (saves 130 to 140 calories per tablespoon).

Reduce sodium: Sauces, gravies, meats, and casseroles are usually loaded with salt — and for good reason… salt tastes good. Overindulging on food alone, though, can leave you overly full and bloated; salty foods increase that feeling, since sodium increases water retention. Liven up bland foods with lemon, vinegar, cilantro, basil, or other fresh spices instead of canned/packaged marinades.

Remember to hydrate: Calories from beverages add up quicker than most foods, even the aforementioned rolls with butter. Not sure about you, but I prefer to use any spare calories on second helpings or desert. Drinking unsweetened iced tea, water with lemon and Splenda, or diet soda will save roughly 150 calories per glass versus regular soda, juice or whole milk. Frequent use of artificial sweeteners may present their own health risks, but if used moderately to replace sugar, will reduce total calorie intake, which definitely enhances overall health.

Happy Thanksgiving Everyone!

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On deep thought I have never been truly obese or big enough to know the struggle and what it takes to change one’s lifestyle and eating habits so drastically. I cannot sit here and give advice on something so foreign to me. The people I CAN give advice to are other writers and fitness lovers. I can advise them that it isn’t fair to always make it a lazy/motivation issue when there are a lot of other factors at play. We have heard of many folks whose weight gain came from a tragedy that made them resort to food for comfort. Some people eat badly to cope with depression; others maintain bad habits that were taught from childhood.

sexy ass jillian Can We Lose the Soapbox on Obesity Already?So before we give advice to someone to lose weight, we need to recognize who they are and make it subjective! If it’s someone who has always been that way it isn’t as easy as telling them to start running, get in the weight-room and those type of things. Someone that has had a traumatic experience will ultimately have to make up his/her mind whether he/she wants to take it back the other way, there’s really nothing we can write that will change that. What we can do is be a source of support for those who are honestly trying and that’s about it. No article, insulting rant or anything will make someone change who doesn’t really want to, or lacks the strength to self-motivate. People will make excuses, get angry and start pointing fingers because it is a personal thing and most times our advice Is taken as an attack.

Deep down people are not in a place to hear any of our rhetoric, so what I have resorted to do is to reserve all of this “advice” for those who truly seek it. I will only go so far because like anything else it’s an individual choice when you are ready to change your entire lifestyle. I am good with this role, I will be a source of information from now on and that’s all I can honestly do. Another tired article about “get up and let’s get it!” will net me no reads, and it won’t for you either no matter how wonderful the article is.

So let’s stop beating that dead horse which has been rotting now for 3+ years. Most of what we write has been heard before, over and over and over by others who were better at putting it into words. Remember, it’s not so much our writing that can help someone adopt a healthier lifestyle; it’s that person’s support system and their own decision to make that first step.

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Every poker player is a winning poker player … to hear them tell it. But how many of these players are telling the truth?  Winning. It’s a drumbeat theme on Web sites and poker blogs, and in chat rooms and discussion groups.  I’m active on a couple of these and have invested a lot of time and energy on this topic.

My fellow poker junkies are a knowledgeable and successful gang. A good bit of what follows comes from our discussions, although the opinions expressed are mine.  I expect that not everyone will agree with me. If you take issue, leave a comment. There are few better ways to learn than by having legit, solid disagreements.

The Stakes Matter

First, the stakes being played for are critical.  This feature so overwhelms all others that we need to break the discussion down into levels – where “level” refers to cash, not skill.  You can find excellent players at the lowest stakes and truly horrible players at the highest.  Second, private house games are different from games in licensed card rooms, live play is different from online poker play, and short-handed play is different from full-ring games.

For this essay, I’m restricting myself to ring games played live in a brick-and-mortar casino or card room with a dealer hired by the house.  The other settings have a host of basic differences that force a different kind of discussion – which we can have some other time.

Lowest Levels: Limitations of Low-Limit

Here I’m thinking of the lowest stakes routinely played, from the 50¢/$1 Texas Holdem Limit games (although games this small are rare), through the more frequently spread $1/$2 Limit, to the popular $2/$4 games.  An awful lot of folks play at this level of poker.

I suspect that maybe as many as 80% to 85% of all regular poker players never venture above it.  There aren’t any No-Limit games spread these days that, in my mind, qualify.  The least costly that’s commonly found is $1/$2 with a maximum buy-in of $100, which is certainly not at the “lowest” level.  I am quite certain that, among these legions of regulars, there are no long-term winners.

None, ningunos, net, keine.  This game essentially cannot be beaten on anything like a long-term basis. The problem is the natural variation in the game (i.e., “luck”), plus a host of other factors.  These include the rake – usually between $3 and $5 (although some rooms are now raking $6) per hand – the dealer’s toke and, as is often the case in these lower-limit games, a “bad beat” jackpot.

Combined, these costs mean that up to $8 is taken out of every pot. In a $1/$2 game this amounts to 4BBs an hour.  Winning 1 or 2 BB/hour under these conditions would be a glorious but essentially unreachable goal and, even if you were sufficiently skilled to pull this off, the gas, food and waitress tokes will flat line you.  These lowest-level games are for recreational players only. If you play here and are only losing a little, which I interpret as 1SB an hour or less, you should be very pleased with yourself and happy.  You’re having a great time playing a fabulous game with friends and compatriots, and it’s costing you less than dinner at a decent restaurant or a movie for two at the local Cineplex.

Life is good.

Low to Mid-Levels: The Five Percenters

Here I include Limit games from $4/$8 up to $10/$20 or perhaps $15/$30, and No-Limit games with blinds of $1/$2 provided that the maximum buy-in is no more than $200.  At these levels it is possible to be a long-term, consistent winner, but it is a tough row to hoe.  As in the above games, the rake, tokes and bad beat jackpots present a nearly insurmountable barrier.

It’s difficult to see how one can play with +Expected Value at this level.  My guess is that fewer than 5% of the people who routinely play at these levels in legitimate cardrooms are making money.  Yes, a few whose skills are near to top of the game, with good bankroll management and nonexistent tilt factor, are clearing 1 or perhaps 2BB a hour.

But they are rare creatures.

Mid- to Semi-High Levels: The True Pros Emerge

These games run from $20/$40 to $80/$160 Limit and $ 2/$5 to $10/$20 No-Limit.  At these levels, things change. My estimate is that between 10% or 15% of regulars in these games are long-term winners (it could be a tad more; it’s hard to tell).

The impact of the rake is lessened at these stakes, but the critical factor is that it is at this level that you first find regular “contributors” – folks with a lot of money and a lot of gamble in ‘em.  Regular gamblers who routinely shoot craps with black chips and play blackjack with purples like to play poker too, but they don’t get any zip out of playing at lower levels.  They are rarely sufficiently skilled to present much of a problem to the experts and, as a result, provide the profit margin.

Not surprisingly, it’s at this level that the true poker professional first shows up.

High Stakes: Preying on the Rich

I’m counting as high stakes anything above the previous levels.  Here, things shift once more. My educated guess is that well over half of the players are longtime winners.  As with the preceding category, this is mainly because they feed off a (smaller but reliable) stable of well-heeled contributors.

There are a lot of millionaires who love action – you would likely recognize some of their names.  They are often good players and might do well at lower levels, but prefer to play with the very best.  Without these folks, the top players would just move money around and around the table.  A common guesstimate is that only about 5% of all regular players are long-term winners.

This is probably correct, but you need to appreciate that these players are distributed unevenly throughout the levels at which poker is played.

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To the one person who refuses to neither accept nor deny my Facebook friend request:

I don’t know if you will read this, but I am not-so-secretly hoping that you do. That’s why I’ve opened this note up to friends of friends. We have around 50 mutual friends, so this has a better chance of getting to you than a bottled note set out to sea.

I hope this letter finds you in good health and good spirits as I would never wish anything ill on any so-called friend of mine.

I’m writing this because you have had me patiently waiting in Facebook friend purgatory for more than a year now. I feel like Neo at the beginning of The Matrix: Revolutions, trapped in between two worlds waiting to be saved by the Train Man. But I don’t think this train is ever gonna come.

Why have you not acted? Seriously. Enough white people decided in the last year that they could consciously vote for a man based on the content of his character, and not his color. Now, a black man is president. But it takes you more than a year to decide whether or not we can be virtual friends? Did you even vote?

I mean, I obviously know we aren’t the best of friends. But we’ve had many good conversations over the years. OK, maybe they were four or five years ago. And maybe those stimulating dialogues weren’t as frequent as I’d like to remember.

I do remember you scowling at me from time to time when you thought I may have maliciously wronged you or because you’d heard some random rumor. But I thought all of that was smoothed over with the engaging, yet sporadic, instant message conversations we had after graduation.

Surely, I thought we were cool enough to be Facebook friends. I mean, I did take you out for dessert once. So what if I paid for it with a gift certificate I won with a raffle ticket I didn’t buy. I still took you.

I guess we’re not that cool.

It’s crazy because even all of my exes, the ones on Facebook, are my friends. But not you. I’m friends with people I’m not even sure I remember, but have so many common friends with that I feel compelled to accept their requests. But not you. Former bosses, old co-workers, wives of people I met once and even a few people who, on sight, might confuse me with another one of my black Facebook buddies litter my friends list. But not you.

God forbid she ever joins Facebook, but I’d confirm my mother as a friend. I think. Well, maybe not my mother, but you get the point.

For a while I wondered if this was just some bad karma coming back at me like a misguided boomerang. See, I do have one person sitting in my pending friend box that I refuse to confirm or deny. But that’s because the first time I denied said person, he wouldn’t believe that I didn’t want to be his friend. He unwittingly tried again.

So there that person sits, idle, in friend request purgatory, but with reason. I’ve only requested you once, and had you denied me of said internet friendship then, I would have accepted that with some semblance of humility.

I wouldn’t be dumb enough to request you again. I would understand that you don’t want to be Facebook stalked by me.

But you, you have no justifiable cause for leaving our friendship or non-friendship idling behind the gray words “Friend Requested.” No grounds. No excuse. No case. No rationale. No … yes, I used the thesaurus to search for more appropriate synonyms for “no reasoning” just to keep saying you’re wrong. None seemed to work.

Like our non-existent friendship.

It’s OK, though. There are still 540-plus people/friends who are willing to accept that we are, or once were, somewhat familiar with each other in this life (There are definitely a few I might have deleted before that Burger King promotion lost its legs, and I still might. But I’ll save the why for another note).

I guess they’ll have to suffice. And this will just have to be another long-winded version of self-medication. Yes, I write letters that I will never send. But this isn’t one of those.

And if you haven’t figured it out yet, I don’t even want to know the why (i.e., don’t reply). Just click “Ignore” already.

Your Former Acquaintance,

Damon

P.S. Don’t think I didn’t notice that you accepted my friendship on MySpace, and subsequently deleted it for no reason a year later. lol.

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The upcoming feature is part of Facebook’s new Subscriber functionality, which lets you adjust the amount and type of activity you see from friends, follow the public updates of people on Facebook who are not your friends and opt in to share your public updates with people you don’t know but who might be interested in you.  Once again Facebook is giving users granular control over what they share, when, and with who they share it with.

This probably won’t be much of a change for people who already update their Facebook status using their Twitter account, but for those who are on Facebook more than they are on Twitter this will be a valuable way for them to keep their Twitter streams updated more often.  It remains to be seen how this is going to curtail the impending release of Google+ when it gets out of Beta, because the choice to use either is going to come down to where people want to spend their time.

Google+ will be the first major competitor to Facebook since they won the battle against Myspace, but it remains to be seen that a large number of people will flock to Google+ and leave Facebook completely.  The most likely scenario is that people will have both services, and split their time on both depending on where the majority of their friends spend their time.   Features will help, but ultimately social networking is about friends and that’s what will determine who wins this battle.  What about you, will you use Facebook or Google+ as your primary social network?

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Let’s be honest, who thinks about their retirement daily when they are in their 20s and 30s? I’m not saying we don’t think about it, but how many of us are actively calculating and figuring, budgeting and planning out how we are going to get by financially when we retire? I can honestly say it’s more of a passive thought to me than anything else.  Although I’ve invested in various retirement vehicles, I should make a more conscious effort to secure my financial future during retirement and you should to.

Since my 25th birthday is this year, the Social Security Administration recently sent me my first official Social Security Statement in the mail. I had heard rumors about this mysterious document before and I knew it was coming but I had no idea how much I’ve actually paid into the system to date and what I could expect to receive if I were retiring today.

If you’ve never seen one, the statement starts off by telling you what Social Security means to you.  The purpose of the statement is to help you plan for your financial future by providing estimates of what your benefits are under current laws.  According to Michael Astrue, the SSA Commissioner, “Social Security is the largest source of income for most elderly Americans today, but Social Security was never intended to be your only source of income when you retire.” Your sources of income should include savings, investments, pensions, and retirement accounts.

Beginning in 2016, the government will begin paying more in benefits than they will be collecting in taxes.  Without any changes to the current laws, they estimate the system will be exhausted by 2037, the year I turn 52.  I still will not have even come close to retiring at that point and all the money I will have paid into the system up until that point will have been lost.  That goes for you and me.  At best, the government estimates they will only be able to pay about 76 cents for each dollar of scheduled benefits.  The estimates continue to get lower and lower and with millions of people now out of work, it is definitely a cause for concern.

According to my personal statement, I have not yet reached the required 40 credits for qualifying for Social Security benefits if I retired today so the administration could not give me an estimate of what my benefits would be.  However, I have earned enough credits to qualify for disability and enough for my family to receive the survivor benefits.  If I became disabled right now, I would only receive monthly payments of approximately $913 a month.  In the event of my untimely death, my family may be eligible to receive about $709 a month, far from enough to maintain a lifestyle.

I mentioned a 40 credit requirement earlier to determine my eligibility for receiving social security benefits upon retirement. The administration doesn’t determine your eligibility to receive benefits by how much you have paid into the fund, but how many “credits” you have earned over your working lifetime. So, for example if you paid $50,000 into the fund to date but only have accumulated 20 “credits,” you technically don’t qualify to receive any Social Security benefit.  You can earn up to 4 per year and for this year you can earn one credit for each $1,120 of wages of self employment income you earn.

So what does this all mean? It means you should check your own Social Security statement for any inaccuracies and to get an idea of how much you might be entitled to receive during your retirement.  If neither of these two appeals to you, check your statement to get a wake up call of what retirement will be like for you and generations to follow.  In part two of this article, I will analyze real life examples of two individuals whose situations are very different.  One is on their way to adequately preparing for retirement and the other is facing a retirement financed solely by government support. The differences can be startling.

Are you setting yourself up for a comfortable retirement?

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Noun 1. delusions of grandeur *- a delusion (common in paranoia) that you are much greater and more powerful and influential than you really are.

delusion, psychotic belief – (psychology) an erroneous belief that is held in the face of evidence to the contrary

megalomania – a psychological state characterized by delusions of grandeur

I am truly convinced that the Internet & Social Networking sites caters to those that suffer from Delusions of Grandeur. I’m sure everyone has came across those types that fit the above definition, now more so on the Internet than ever, thanks to Twitter, Facebook & Myspace. You have those people who get a few followers, gasp dare I say it ‘fans’ and their ego grows enormously. Their Twitter & Facebook updates usually consist of only one subject:

Themselves.

I wonder if certain people actually wake up in the morning with new status updates circulating in their heads. I wonder if they already have their Twitter updates written out, and if they actually concoct updates just to add shock value to their seemingly ‘grandiose’ online life, to offset the fact that offline, it’s anything but that. I mean seriously, how many times a day do these people sit online googling themselves and actually get excited to see their search results?

Megalomania much?

At first I wasn’t a fan of Facebook, but because of a 15 yr class reunion that has came and gone since this original piece was written, I’ve become a lot more active on it. I’ve even written about the disdain I’ve held for “FB” but because of a few people I’ve been able to reconnect with, the disdain has faded a little. It’s proven to be a good tool with catching up with people that I haven’t seen in years and to read about what they’ve been up to. But as with any social networking site, it seems as though everyone is attempting to ‘out do’ each other. Last year, Bassey Ikpi posted a link on Facebook to the recent Washington Post article, “Status Symbol Update” by Patricia Beauchamp.
“The real torture came afterward, though, when I checked my “status update” feed on Facebook. While I was proving that fire burns skin and trying to concoct the perfect, effortlessly witty yet decadent way to describe the experience, my friends were doing things that I could only dream of: Jacob was “skydiving,” Marie was “polishing her husband’s Emmy” and Nate was “closing a deal with ABC.” I had just spent an afternoon experiencing life as a human shish kebab, and here was yet another series of intimidating status postings that made me nearly confess to the world, “Patricia is considering plagiarizing other people’s Facebook updates so her life won’t seem so pathetic — which is, sadly, even more pathetic.”

The complete article is a definite must read and it’s sure to garner a few laughs as well. I remember having a conversation last year with Facebook’s VP of Business Development, while attending a Marketing & Advertising conference in Orlando. What I found interesting is that, he also noticed the, “My status is bigger than your status” phenomenon going on. We joked about how even online, there are people who constantly need to have their egos stroked because maybe it’s just not happening as much offline.

With the advent of Twitter and it’s ‘microblogging’ popularity increasing over the years, so has the fact that people are willing to divulge just about anything and everything, usually about themselves of course in 140 characters or less.

Sometimes I find myself sitting and reading stuff online via either Facebook or Twitter and wanting to type OUT LOUD IN CAPS, “STFU, Log off & Go read a book!!“. Maybe that could be considered a social networking breakdown.

Just as Facebook has their “status symbols”, I think Twitter’s status symbols are those who enjoy having a larger number “followers” than the amount of people they “follow” themselves. I’m not sure, but I think it actually makes some people feel more important. Then there are the “Lists”. The Who’s Who lists of Twitter that are usually compiled by some online magazine. Who are the people who come up with these lists? I think a more deserving list to compile should be titled, “The Top 20 Bullshitters of Social Media”. Believe me, there’s a lot more than 20 of them. It reminds me of the Who’s Who List of top high school students and college students, the main point of it all was to get you to buy an overpriced book that had your name in it, but now, it seems as though the main point of these sites who compile these lists are to garner more page views which in return can produce more ad revenue for them, not you.

The realm of Social Networking is definitely running it’s course in the Web 2.0 world. Who knows, maybe in Web 3.0 people will actually learn that being on EVERY social media outlet, does not make you a Sociologist but just someone who may have way too much time on their hands. The irony of it all, most of these people who suffer from Social Networking Delusions of Grandeur, who have these boisterous personalities online, are usually about as dull as a brick offline. Go. Figure.

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When Cornish and other employees were finally let go for good a few months later, the company apparently did a bad job of revoking network passwords with administrative access.  Cornish’s former boss refused to hand over hand over network passwords to company officials when requested and he was subsequently fired as well.

Cornish apparently still upset over the whole thing went to a McDonald’s in Smyrna, Georgia and logged into the company’s network from a public McDonald’s Internet connection and started up a vSphere VMware management console.  He secretly installed this on the company’s servers a few weeks prior to leaving the company, and he subsequently used this access to delete 88 company servers from the company’s VMware farm.  This shut down Shionogi for several days as the company could not cut checks, ship packages, or do much of anything with the servers wiped out.

The attack ultimately cost Shionogi $800,000 and a big black eye, and Cornish was eventually caught and admitted to the crime.  He was charged and confessed to computer intrusion charges, which rewarded him with a 10 year prison sentence.  That little taste of revenge cost Cornish a lot more than $800,000 and he probably thinks about it as each day passes from his jail cell.  The worst part is Cornish was only caught because he used his credit card to make a $5 purchase at the McDonald’s where he launched the attack only minutes before he executed it.  This highlights the importance of not letting people get to you in the workplace, VMWare engineers are paid well and Mr. Cornish could have probably found another job and avoided going to jail.

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