There are certain summers that stick with you—not because everything went smoothly, but because life had a way of handing you exactly the lessons you needed. My internship in the state of Washington, the summer of 1980, was one of those. Back then, I was a junior at Iowa State, trying to line up all the things I thought would guarantee a good job after graduation: solid grades, some campus involvement, and most importantly, that golden ticket on any engineering résumé—an internship in your field. So I spent the spring sending out application after application, collecting a thick stack of rejection letters in return. It became routine enough that some days I’d find myself laughing at how efficiently companies could say “No thanks.” My dorm room wall was full of “flush letters” and I treated it like it was a badge of honor.
Creating Your Beautiful Life
9 Steps to Better Health
Creating Your Beautiful Life
9 Steps to Better Health
We can all use a guiding hand when it comes to better health. Here are 9 Steps to Better Health that I try to use in daily life.
Step 1: Consult with a Healthcare Professional
Schedule a Check-Up: Visit your doctor for a comprehensive health assessment. Discuss any existing health conditions, medications, and your goals for improving health and fitness.
Get Health Metrics Checked: Have your blood pressure, cholesterol levels, blood sugar, and weight measured to establish baseline health markers.
Step 2: Set Realistic Goals
Define Your Objectives: Determine specific health and fitness goals such as weight loss, muscle gain, improved mobility, or overall well-being.
Break Goals Down: Set smaller, achievable milestones to track progress and stay motivated.
Step 3: Adopt a Balanced Diet
Emphasize Nutrient-Dense Foods: Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
Portion Control: Be mindful of portion sizes to prevent overeating and maintain a healthy weight.
Stay Hydrated: Drink plenty of water throughout the day to support overall health and hydration.
Step 4: Engage in Regular Physical Activity
Choose Activities You Enjoy: Opt for exercises that you find enjoyable and sustainable, such as walking, swimming, cycling, or gardening.
Incorporate Strength Training: Include resistance exercises to build muscle mass, improve bone density, and boost metabolism.
Prioritize Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking or cycling.
Include Flexibility and Balance Exercises: Practice yoga, tai chi, or simple stretching routines to enhance flexibility and reduce the risk of falls.
Step 5: Prioritize Sleep and Stress Management
Establish a Consistent Sleep Schedule: Aim for 7-9 hours of quality sleep each night to support overall health and recovery.
Practice Stress-Relief Techniques: Incorporate mindfulness meditation, deep breathing exercises, or hobbies that promote relaxation into your daily routine.
Step 6: Stay Socially Connected
Maintain Relationships: Stay connected with friends, family, and community groups to foster social support and combat feelings of loneliness.
Participate in Group Activities: Join fitness classes, walking groups, or recreational clubs to stay active and engaged with others.
Step 7: Monitor Progress and Adjust Accordingly
Track Your Health Metrics: Regularly monitor your weight, blood pressure, and other health markers to gauge progress and make necessary adjustments.
Modify Your Plan as Needed: Be flexible and adapt your diet and exercise routine based on your changing needs, preferences, and feedback from healthcare professionals.
Step 8: Celebrate Achievements and Stay Motivated
Acknowledge Progress: Celebrate small victories along the way to maintaining motivation and momentum towards your health and fitness goals.
Reward Yourself: Treat yourself to non-food rewards for reaching milestones, such as a massage, a new book, or a day trip.
Step 9: Stay Consistent and Persistent
Commit to Long-Term Health: Understand that improving health and fitness is a lifelong journey that requires consistency, patience, and dedication.
Be Kind to Yourself: Don't be discouraged by setbacks or temporary obstacles. Stay focused on your overall progress and well-being. If you do not "move the needle" on some of your original goals, I like to focus on the proactive metrics, e.g. number of times that I went to the gym, stretched, rowed, rode bike, etc. during the week.
By following these actionable steps and maintaining a positive attitude, you can significantly improve your health and fitness at the age of 65 and beyond. Remember to consult with your healthcare provider before making any significant changes to your diet or exercise routine.
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This is great.
The Internship That Changed Everything
Long Lake Summers
There are seasons in life you don’t see coming—chapters that don’t announce themselves with fanfare, yet settle so deeply into your memory that years later you can still smell the lake water, feel the pull of the tow rope, and hear the hum of a boat engine echoing across a still summer evening. For me, one of those chapters began the moment I graduated from Iowa State in May of 1981 and took my first real job at 3M. I was barely 22, carrying that mix of confidence and cluelessness that only a new graduate can pull off, and ready to step into the adult world.
Hero of the Beach
When I think back to my childhood— maybe around nine years old—there’s a very specific smell, a very specific feeling, that comes rushing back: the scent of ink and old paper from a stack of Marvel comic books. It’s funny how memory works. I can’t remember what I ate last Tuesday, but I can still picture—clear as day—the cover of The Amazing Spider-Man #56 with the Daily Bugle headlines screaming "Spidey joins Doc Ock" sitting on the floor of my bedroom, or the way the corner store rack looked when I spun it, hoping for a new issue of anything with the red-and-blue web-slinger on the front.
This is great.