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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Annie’s (Piper Perabo) favorite Mossad agent (Oded Fehr) pops back into her life pretending to be an agent of the CIA in hopes of talking with an FBI informant, the co-owner of international construction firm involved in various illicit activities. Annie is tasked by Joan (Kari Matchett) to find out what exactly Mossad is after and why Eyad is so desperate to talk to the informant.

It turns out isn’t interested in Jacob, but his ability to contact a deep cover Mossad agent undercover for more than a decade who has lost contact and a killer who he has been after most of his life. The pair’s attempt to arrange a meeting gets both of them shot at, the informant killed, and their car blown to smithereens, and lands them both in hot water with FBI Agent Vincent Rossabi (Noam Jenkins).

Annie pieces the truth about Eyad’s mission, understanding it’s far more personal than the Mossad agent initially let on. To try and save her friend, Annie makes a decision that ends up putting both their lives in danger.

The episode’s B-story involves Auggie’s (Christopher Gorham) new relationship with Paker (Devin Kelley) and his disapproval of her insistance to join the Peace Corps. Although he initially wants to use his job to try and prevent her going into harms way for the good of her family, he has to admit to himself, and Joan, why he’s so concerned with her safety.

It’s fun to see both Fehr and Jenkins both back for this episode. Throw in a late twist where Annie’s attempt to help puts them both in hot water and you’ve got one of the season’s best episodes. We get a little more teasing of a possible Annie and Eyad relationship, including a steamy sequence in a hotel room that reminded me a little of George Clooney and Jennifer Lopez in Out of Sight.

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This episode was going to focus more on Arthur and his history. Arthur is quite possibly the most boring and underdeveloped character on the series, and that’s saying something, considering how Jai has been written until recently. The entire subplot involving his legal troubles earlier this season was completely botched, to the point that even devoted fans of the series couldn’t remember what it was all about (or be bothered to go back and find out).

Given all of the marital tension between Arthur and Joan at the beginning of the series (something that was so emphasized, it seemed like it was originally supposed to play a bigger role), I suppose it’s not a shock that Arthur once stepped over the line with an “asset”. I’d be more surprised if this turned out to be the only example of such an instance. Whatever the case, Arthur’s complicated motivations for helping Elsa drive a great deal of the tension in the episode, as Annie has to manage the situation and get everyone out alive.

Speaking of Jai, he’s back in action, but now he’s the Head of Special Projects, which means that he has a lot more authority than he used to have. And considering that he’s following in his father’s footsteps more and more, this actually might go in some fun directions. It’s about time Jai’s subplot went somewhere; now that he has the power to affect Annie’s state of play in the field, I wonder if the writers will try to rekindle the semi-romantic elements.

Things do escalate in Berlin, with lots of emotional moments regarding the night that Arthur was supposed to help Elsa out of East Germany, and Elsa’s husband getting them into one heck of a car chase. I imagine that fans of Arthur (and the actor, for that matter) probably loved every second of it. Being less than enthused with Arthur, I really didn’t care much. (Though, I must give Arthur credit for getting so excited about having Eli Manning on his fantasy football team. Someone in production has some taste, it seems.)

Meanwhile, not to be outdone, Auggie goes to a memorial for an old friend, and runs into his rather attractive sister. Because it has long been clear that Auggie gets more action than everyone else on the series combined, this seems like the beginning of a character arc for Auggie. Hopefully this one won’t end as awkwardly as his first season tryst. Sadly, this also means that adorable Annie/Auggie flirting might be toned down for a while. Though, this new love interest is going into the Peace Corps, so it seems there is a bit of a time limit already written into the equation.

As if that’s all not enough, there was a bit of a truce declared between Annie and her sister. I should have seen it coming when they had their most heated argument yet towards the start of the episode, but I was under the impression their rift would last a bit longer. While I do think it’s a good thing for Annie to have this other side to her life, to balance out the canvas of the series, this all feels a bit too quick for my tastes.

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She gets back to Langley to report in, and Joan tells her to go home and recharge her batteries.  She is still having issues with her sister coming to terms with Annie lying to her about what she was doing for a career choice, and her sister has all but limited communication between them to the minimum.  Annie goes to move into her new place with the time Joan gave her to relax and get herself back up to speed.

Jai Wilcox talks to a friend who is close to the investigation into the leaks at the CIA, and finds out that they are going to shut the investigation down.  Jai tells his friend that he should call him in to be interviewed and that he knows who is talking and is willing to name names.  In the meantime Annie makes a new friend named Zavier when she goes out to eat at a restaurant, and she ends up waking up in his apartment the next morning.  Nothing happened except she was extremely drunk, and she gets to work the next morning to discover that he is her next assignment after Spanish intelligence saw them together.

Joan orders Annie to stick close to Zavier and gain intelligence, and Annie has a few questions about how to do that without ending up in bed with him.  Annie goes back to the restaurant to see Zavier and he gives her a cooking lesson, and is unaware she is trying to gather intelligence about him.  Joan tells her to do whatever she feels the right thing to do.  Jai Wilcox is confronted by his father who finds out that Jai intends to be deposed and reveal the name of the leak, and tells him he is making a mistake.

While Annie is cooking with Zavier he realizes he forgot something, and goes to check it out.  Annie follows him after a few minutes and sees that he is meeting his brother, who is a rumored terrorist, and there is a duffel bag and they are unloading some wine.  They seem startled by her walking up and the brother “Gorka” asks Zavier why he is attempting to rush the lady out of the door.  Annie saw the intel on Gorka at the CIA and makes a few observations before she leaves.  The next day Auggie calls Annie and tells her where the various tails on Gorka and Zavier are, and she asks is the duffel bag present.  Auggie says not and Annie volunteers to go to Zavier’s apartment and look for the bag, even though Auggie thinks that it is a bad idea.

She finds the duffel bag, and starts to take pictures of the contents before the building landlord who let her in comes back.  She finishes up and when she hears the door open it’s Gorka instead of the landlord, and he finds her a bit suspicious.  Just before things get too sticky the landlord comes back and Gorka takes the duffel bag and leaves.  Annie goes to ask Joan if she can read Zavier in as a CIA asset because she feels he is just a man trying to help his brother out and does not have anything to do with it, Joan declines and tells Annie to stop beating herself up over the way things went with her sister.

Annie goes to visit Zavier and tells him she needs to find his brother, and that she is a government official of some sort.  Zavier asks her to leave and then she gets a call from Auggie where he informs her that they found bomb making materials in a safe house that Gorka was hiding out in.  Annie realizes the crates of wine may contain bomb materials and when she goes back to look with Zavier they find the bomb is about to go off and escape the restaurant just before the bombs explode.  The CIA arrives on the scene and is going to use a cover store of it being a gas leak, but Zavier disappeared after the explosion even though he is no longer a suspect.  Jai Wilcox’s friend shows up to confront him because he failed to show up at the deposition and made him look like a fool, Jai now refuses to talk about what he knows.

Annie leaves the scene to head back to her safe house and on the way she is kidnapped by Gorka, who reveals to her that he knows she is CIA and that he no longer considers Zavier his brother.  As they are in the car driving Zavier pulls up alongside the car and runs the vehicle off the road in order to confront his brother about blowing up his restaurant.  He saves Annie in the process and

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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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