Humiliation and Shame – You Are Not a Bad Person

We Don't Need No Uber!

I took my car in for a quick brake job and instead of taking an Uber or Calling a Friend I walked back home, and later back to get my car. This was repeated twice resulting in me walking almost 19 thousand steps in one day. Why? Cause it was going to take 20 minutes for Uber to come to get me (As I wasn't near a city).

Better Me App Uses Humiliation

The Better Me App is available on Apple and Android

BetterMe is an app for people who will try anything to better themselves. The app uses public humiliation to help keep your appointments, to achieve your goals, and to jump out of bed in the mornings.

Features include an alarm clock, goal tracking, and GPS check-ins system to keep your recurring appointments. If you fail, each of these features will humiliate you by posting a message on your Facebook wall.

GPS Check-ins: First input the address and time of your gym, class, or work schedule. Then the app will use GPS to check if you arrived at your destination on time. If not, then you will be shamed on Facebook!

Goals: Goals are announced on Facebook. It asks your friends to hold you accountable. The app will later ask if you have achieved your goal and if not then you will be shamed on Facebook.

Alarm: Snooze this alarm clock and receiving a shaming immediately.

How Fast Do I Normal Walk

I installed the Walkmeter app to find out. This app is free, but they sure make the free version annoying. Lots of ads. I mean TONS. So I used it enough to figure out I walk about 3.1 miles an hour if I'm walking around the neighborhood. Why did I want to know this? Because (for me) that is the slowest I should walk on a treadmill. I now know that 4.0 miles an hour is a way to “Push” me a little. It is available on Apple or Android

Stretching 101

  • Increased flexibility and joint range of motion
  • Improved circulation
  • Better posture
  • Stress relief
  • Enhanced coordination

How to Get Into Stretching?

Warm up first ( walking, pumping arm, low intensity)

Hold each stretch for at least 30 seconds

Don't Bounce:

Focus on a Pain-Free Stretch (pain means you've gone too far)

Relax and breathe

Stretch both Sides

If you are working out, stretch before and after

Need examples?

Morning Stretches

Lower Back

BiOptimizers Probiotics Eat a Steak

I've talked about Probiotics in the past, and I hear about the P3-OM strand and how it really does what a Probiotic is supposed to do (help with digestion). They have supplements to protect yourself from Gluten,  terminate Acid Reflux, eliminate Constipation, and get rid of Amino Acids (along with Probiotics) Check it out at

Mentioned In This Episode

Very Well Fit

Very Well Health

Things Can Only Get Better by Howard Jones

Brene Brown on Shame (Get Her Audio Book “Daring Greatly” For Free)

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Let’s Go Streaking


In examining myself, it doesn't take much to notice that my problem is staying consistent. I lose weight, and I find weight. So I went digging to find out how to keep goals in front of you that

  • keep you moving toward your goal
  • don't bite off too much and leave you're discouraged
  • don't leave you bored to where you quit

My Goal This Month is 1 LB a Week

I started April at 223 lbs, and I want to be 219 at the end. As I write this on 4/18 I am .57 lbs behind my target weight. Like many goals, I came out of the gate and was ahead of schedule but then got lazy and now I'm struggling. The good news is by being able to see how I was ahead/behind it inspires me to stay on track.

Now if for whatever reason, I can get achieve my goal of 1 lb a week, then maybe next month I will drop to .75lbs a week. Without making the goal so easy that you are bored, you want it to push you. For me, it is something I focus on from the moment I wake up. It requires my attention. For you, you may be able to lose 1 lb a week in your sleep. That's fine, and this is key. Find a goal that works for you.

Try Not to Repeat Bad Behaviors

In the book Atomic Habits (finally finished the book) he mentions having goals and having daily strategies and he said something that is inspiring me. You're not going to be perfect, but when you see on one day you don't achieve a goal, do your best to avoid missing two days in a row.

In the past I've mentioned I use an app called Way of Life and I also tried HabitShare (which is very similar but you can share your habits with an accountability partner) that I have specified meal goals and activity goals. I could see where my lunch meal was consistently going over calories. Without starving myself I reduced the portion size and now I'm back on goal.

I'm Testing The Streaks

I just heard about a new app that I have not tried called “Streaks

STREAKS. The to-do list that helps you form good habits. Apple Design Award winner. Track up to twelve tasks you want to complete each day. Your goal is to build a streak of consecutive days. * Streaks automatically knows when you complete tasks linked to the Health app * Streaks reminds you. It's $4.99 and only works on iOs/Apple (including the watch). If you are primarily using it to track exercise they have a specific app for that at

Never Break The Chain

These streaks app can help you see just how good or bad you are doing (you do need the discipline to enter the data, but that's the good news you can track as little or as much info as you want. For me, when I have to put in that I didn't meet my daily calorie goals, the next day (trying to avoid having two in a row) I feel inspired.

Do What Works For You

Find your sweet spot where you have challenging goals that keep you motivated, and most importantly you can sustain in the long run. You are not going to burn yourself out, and you're not going to bore yourself. There is only one person who knows you, your heart, and your dedication. If you start off with a goal that you can't reach, be sure to add the word yet to that statement. Lower the bar slightly and come up with a goal you can reach. Do that goal consistently, and then raise the bar.

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