Off Duty, Military Health and Fitness - Marine Corps Times

New year, new you

As the New Year kicks off, we find ourselves feeling a little introspective.

Is it possible, just maybe, that we are not perfect? Could we use a tuneup?

•Shakes Magic 8-Ball•

“My sources say yes.”

•Shakes Magic 8-Ball again•

“It is decidedly so.”

•Tosses Magic 8-Ball across the room•

Oh, how we hate the infinite wisdom of toys. But the ball has a point.

With rare exception, we could all use a little sprucing up. Even you, fearless war fighter.

What better time than now, as the new calendar goes up on the wall, to make a life change. Reinvent yourself. Be all that you can be.

With that in mind, we’ve compiled a 52-week list of challenges for 2007. Spread across six categories, this list is a guide for the uninspired. Feel free to replace or ignore as many as you wish.

Will you hit them all out of the park?

“Outlook not so good.”

Will you be the better just for trying?

“Without a doubt.”

Can’t argue with the all-knowing orb, buddy. Now get busy.

Health and fitness

Nothing says “hello, new year” like a plan to get into shape. After all, few occupations require physical prowess like that of the professional warrior. (Journalism certainly doesn’t, pass the Cheetos…)

If you really want to unleash your inner Arnold this year, try:

1. Mixing it up. Seriously, don’t you get tired of the same thing, the same thing, the same thing, the same thing?

“Change up your workout,” advised Army Staff Sgt. Gregg Ramsdell, 47, an avid powerlifter with a string of titles in California, Nevada, Oregon and Washington who recently returned from his third war zone tour since the start of Operation Iraqi Freedom. “One week during the cycle, change things by doing one set of as many reps as possible on every machine in your gym.”

These full-body workouts could get you home from the gym fast, “not to mention pump a lot of blood to the affected body part,” Ramsdell said. A similar plan could incorporate free weight exercises, so long as you’re working both upper and lower body.

What’s the point? Putting the human body into a set routine is like rocking a just-fed baby, everything goes night-night. Pretty soon, you stop seeing results. So wake up your muscles with a taste of something different.

2. You are what you drink. Know why the Kool-Aid Man was so fat that he had to make his own door wherever he went? ’Cause he was full of syrupy, sugary sweet beverage. Ooooh yeah.

“Cut out all drinks with calories,” said Jennifer Hughes, wife of Cryptologic Technician 1st Class Nicholas Hughes. Currently stationed in Virginia Beach, Va., they are competitive amateur bodybuilders, with Jennifer serving as their dietician. “If you haven’t already done this, just doing this alone will create a huge calorie reduction, without much effort.”

That includes beer. A can of Budweiser has 145 calories — not so bad if you drink one, terrible if you drink, say, eleventeen.

3. You are what you eat. Hit the gym all you want, but if you aren’t watching what you stuff in the hole under your nose, it’ll be for nothing.

“You ate your way into this mess — you are going to have to eat your way out,” said Senior Master Sgt. Jeff Roy, a base facilities manager with the Oregon Air National Guard's 142nd Civil Engineering Squadron in Portland. Now 47, Roy set state records in the International Powerlifting Association's Oregon State Championships in November 2005 after only a year in a serious weightlifting program.

(How’d he do? Roy squatted 540.1 pounds, bench-pressed 424.3 pounds and dead-lifted 507 pounds, setting records for all three events in the 275-pound weight class of the Masters 45-49 category.)

“Quit dieting and put together an eating plan that you can live with,” Roy said. “A plan that will allow you to meet the needs of what you want out of your life.”

He recommends creating a food journal, logging “everything you put in your mouth for one full week.” Identify the proteins, fats, carbohydrates and calories of the food that you are eating.

Now, devise a plan of attack, keeping in mind the 4-4-9 rule. (There are roughly four calories per gram of protein and carbs, and nine calories in each gram of fat.)

“To maintain your weight, you should be taking in between 1.2 and 1.8 grams of protein per kilogram of body weight and from 8 to 12 grams of carbohydrates per kilogram of body weight, depending on your age and activity,” Roy said. “Once you figure all that out, your fat intake should be about 30 percent of the calories that you are eating.”

First, convert your weight to kilograms by dividing the pounds by 2.2, then do the math. Now you can set your course. For every pound you want to lose (or gain), subtract (or add) 3,500 calories. To lose a pound a week, that means cutting 500 calories a day, either through diet or exercise or a combination of the two.

A 180-pound man weighs about 82 kilograms and needs at least 98 grams of protein and 656 grams of carbohydrate — about 3016 calories. Add in 100 grams of fat for another 900 calories, and you’re just under 4,000 calories for the day.

(A Big Mac and large order of fries has 1,130 calories and 60 grams of fat, in case you were wondering.) Also, keep in mind that this is only a guide, and can vary depending on age, body fat composition. For a serious measure, talk to your doctor or a dietician.

“But none of this can take place until you begin your journal and truly know what you’re doing to yourself,” Roy said. “Remember it’s ‘ready, aim, fire’ not ‘fire, aim, ready.’”

4. Eat your meat. “Protein helps metabolism rates and assists in keeping a certain amount of soreness away after a hard workout,” Ramsdell said. A true carnivore, he advocates getting pure protein from clean sources such as tuna or chicken. “Sure, if you want to do the shake thing,” Ramsdell said. “But variance is great.”

5. Take it easy. The keep to recalibrating your diet is moving at the proper pace. “Don't go too hard too fast,” Hughes said. “What I mean by this is make adjustments slowly. What you need to do is re-educate yourself and your taste buds, and to make changes that you can live with. If you make these too radical, you are more likely not to stick with it.”

6. Shop smart. “If its not there, you can't eat it,” Hughes said. “The biggest thing that most people need to do is to remove temptation. Once you have resolved to clean up your diet, the first thing you should do is clean out the kitchen. Literally throw out all the bad stuff, and replace it with good stuff. Then when you are hungry, you can't be tempted, because it’s not there, and you are much more inclined to reach for something better for you. This will usually help to get you through that moment of temptation.”

7. Skip the spuds. Stick to proteins and low-starch carbs after 3 p.m. “When you eat these earlier in the day, your body will use them up, as long as you are eating them within reason,” Hughes said. “Later in the day, you are more likely to store them.” That means more pounds for you.

8. Mixing it up, part II. “If you feel like you are in a rut, change your workout schedule,” Ramsdell said, perhaps by working different body parts on different days. “Then the next week change up and start your week off with a different body part on different days.” Rotate the exercises every three weeks, to keep your body from falling into a rhythm. “Then, if you are still getting bored, stay away from the weights,” he said. “Do nothing but cardio for the week. You may be overtraining.”

9. Cheaters do win. For one meal a week, eat anything you want. “This not only helps to keep you sane, but sometimes can actually help keep you metabolism guessing, and stop it from getting to used to the same thing all the time,” Hughes said. “Plus, knowing you can cheat once a week can really help you stick with your diet the rest of the week.”

Careers

Maybe you’re happy with the direction your career is heading. Guess what? Patton once outranked Eisenhower, but it was Ike who ended up commander in chief. So keep your presidential aspirations on track and maybe save yourself a little career grief in the meantime with a few slight adjustments:

10. Rethink your ink. Ask anyone with a tattoo about the addictiveness of going under the needle, and they’ll bend your ear for the next 45 minutes about their next big project.

Once reserved mostly for military folks and ex-cons, skin art has come a long way in the past 10 years. Nearly one in four Americans between 18 and 50 have some form of ink, whether it’s a simple tattoo, a complicated full-back piece or just permanent facial makeup.

The ink boom has led to television shows about tattooing — and led the Army to loosen its rules and let soldiers get ink on their neck and hands. So this little nugget of advice might seem old-fashioned:

If you’re thinking about getting a full-arm sleeve or other generally visible tattoo, think again.

“We have to do a better job at educating them ... and just be blunt with them,” said Sgt. Maj. John Estrada, sergeant major of the Marine Corps, during a September discussion on the possibility of banning tattoo “sleeves” among Marines. “If you go ahead and you do these things ... what some may see as obnoxious or whatever, it’s probably going to hurt your career, your professional development, down the road. It will probably inhibit you.”

It all comes down to promoting a positive image, both in and out of uniform. While there are plenty of terrific people with visible tattoos, the world doesn’t always get it.

Popeye has an anchor on his forearm and everyone loves him. He is also a cartoon character.

You don’t want to be a character.

11. Stop leading by e-mail. Somewhere, someone who works for you is reading this and wondering if we wrote it just for you. We didn’t, but if the combat boot fits, well…

Maybe it’s just a sign of the times, but as we rely more heavily on electronic messaging, we lose something else: face time.

Sure, sending an e-mail is usually faster than calling a meeting, scheduling an appointment or working up some other human encounter. It’s generally less confrontational, too, which makes life infinitely easier for the giver.

But if you’re going to chew someone out, at least let him hear you say it. He’ll get more out of talking to you than he ever will from reading your message, and you’ll know at once whether your point was taken. Plus, you’ll give him a chance to respond immediately, and a little open dialogue never hurt anyone.

Can’t be there in person? It happens. Pick up a telephone and give him a call. It’s not perfect, but at least your tone will come through clearly.

Can’t even call him? Consider e-mailing a commander close to him and letting that person convey your message. At the very least, offer to follow up on your e-mail with a personal conversation as soon as circumstances allow.

A heated, one-sided rant shows that you wanted to get something off your chest. A serious, personal discussion shows that you wanted to solve a problem.

Which kind of leader are you?

12. Image is everything. You are a walking, talking commercial for yourself. Do people see a product they can’t live without, or a sketchy infomercial? Give people a reason to want you.

13. Promote yourself. Act like the rank you want to at, not the rank you are at. That doesn’t mean walk into the room like you own the place or park in your commander’s spot. It means presenting yourself as mature beyond your years. A good place to start? Dress like a grown-up. You are not the real Slim Shady.

14. Go back to school. Who says it has to be college or the military? Many people enter the service to earn money for school, then overlook the opportunities available to them while they’re still in uniform. Whether it’s through tuition assistance, distance learning, credits for you military training or other programs, educational opportunities abound for active-duty service members. Consider enrolling in a degree program from one of the more than 1,800 Servicemembers Opportunity Colleges, a nationwide network of schools that offer flexible degree programs for troops. Whenever you move to a new duty station, you can pick up where you left off without much hassle. Even if you haven’t earned a degree by the time you you leave the service, you’ll have a huge head start — and more GI Bill money for whatever is left to do.

15. Ask for help. Why not make peer pressure work in your favor? Tell your close friends about some of your goals and ask them to thrash you whenever they catch you slipping. If you all work together, you’ll help keep each other away from the kinds of trouble that prevent many troops from advancing. Your friends don’t have goals? Perhaps it’s time to find new friends.

16. People love to hate. Here’s our favorite urban legend: Country singer Lee Greenwood, famous for his patriotic song “God Bless the USA,” was a Vietnam draft dodger. It’s just not true. Greenwood received a hardship deferment and his number was never called. Where are we going with this? People love to talk. Don’t let what others say distract you from being who you want to be. You’ll stay out of more trouble if you stop trying to fit in and just be the best you possible.

Finances

Money can’t buy happiness, but that doesn’t mean you shouldn’t be concerned about your cash flow. Your goal for the new year is dollars and sense — that means managing you funds properly so that you never have to worry. After all, lack of money can’t buy happiness, either. With that in mind:

17. Consider staying in. You don’t get paid enough for the time you put in and the work that you do. Honestly, we’re not sure there’s enough money in the world to compensate some of you. Even so, once you stop to consider the benefits beyond your paycheck, such as health care and housing allowances, you make more than you think. And many of you will retire from you first career at only 38, which is a pretty good position to be in.

18. Keep your checks in check. Oh, the lure of quick, easy money. A recent Defense Department study found that service members are four times as likely to frequent payday lenders, which often operate check-cashing establishments near military bases because of the sheer volume of potential customers in such areas, according to the Center for Responsible Lending, one of many nonprofit groups dedicated to stopping predatory lenders cold.

How does it work? Borrowers generally “cash” a postdated check for money they don’t currently have, from which the lender deducts a fee. When the time comes to make good on the full amount, borrowers still lacking the funds write another postdated check to cover the first one and pay another fee. The cycle continues until the borrower is able to cover the loan.

The cycle catches some borrowers in a trap, locked into loans with interest rates that can top 400 percent annually. The average borrower pays back $827 on a $339 loan, according to the Center for Responsible Lending.

But the solution is simple. “Do not borrow money by writing unfunded checks as security for the loan at check cashers that provide payday loans,” advises the Consumer Federation of America, a consumer advocacy group. “These loans cost 10 times as much as credit card cash advances and trap many borrowers in repeat borrowing to keep the check used to get the loan from bouncing. Payday lenders charge bounced-check fees if you are unable to cover the check written to get the loan.”

You’ll find more information on payday loans at CFA’s consumer Web site.

19. Join a credit union. Remember those hair club commercials with the guy who wasn’t only the president of the company, he was also a client?

That could be you when it comes to financial transactions.

Similar to a bank in most respects, credit unions are different in that each one is designed to cater to a certain group of people (service members, for instance). So what’s the upside?

Credit unions such as Navy Federal — the largest in the nation, catering to 2.8 million current and former sailors and Marines, and their families — exist only to serve military members and their unique needs. Plus, they’re nonprofit, which usually translates to lower interest rates, lower fees and better service.

As with most things, there can be drawbacks. Many military credit unions only operate branches in military communities, which probably won’t be of much help to you if you’re home on leave. They often operate under more stringent guidelines and they might not loan you as much money as a traditional bank.

But for general daily commerce, credit unions are often your best bet for higher returns on your money, cheaper loans and better customer satisfaction. At the very least, they’re worth considering.

Find a military credit union in your area through the Defense Credit Union Council.

20. Stop buying rims. At least, stop buying them on credit. Same thing goes for computers, car stereos – virtually anything that qualifies as a want and not a need. When you factor in the interest rate, you’re paying a ton of money for the luxury of instant gratification. We’re not saying you shouldn’t buy the things you want — only the things you can actually afford.

21. Keep your clearance. Think outstanding debt can’t hurt your career? We hope you don’t need a security clearance. Financial burdens are the No. 1 reason military members have their security clearances revoked, according to the Credit Union National Association. Why? Financial obligations can distract troops from their duties and make them more vulnerable to bribery and treason.

22. Read carefully. A recent study by the Pew Charitable Trusts, a nonprofit public policy group, found that more than half of the students in four-year colleges and as many as 75 percent in two-year programs lack the basic literacy skills to handle complex everyday tasks such as understanding and comparing credit card offers. At least twenty percent lacked basic math skills, such as the ability to estimate whether their cars had enough gas to get to the nearest service station, according to the report.

What does that mean for military people? Many of you are the same age and come from similar educational backgrounds as the average college student. So be certain you understand the fine print before you enter into any financial arrangement; if you’re unsure, ask a financial counselor for advice.

23. Build a nest egg. Prepare for your future this year by starting a savings plan. Whether it’s just a few dollars a month or a chunk of your check, start putting something away for future plans and emergencies. Saving is a good habit, one many people overlook. Need a place to start? Try “Military Saves,” a division of the nationwide savings campaign “America Saves.”

24. You better shop around. It doesn’t seem like much, but saving even 10 percent on purchases can add up in the long run. So take some time to find the best deal. Retailers often offer “online only” deals on items to lure consumers to their Web sites, so check the Internet price before you run out to the store. And ask for a military discount. Many retailers don’t advertise them, but asking for a better price never hurts.

25. Pay it forward. What’s the greatest nation in the world? Donation. Clean out your closets, garages and attics this year and rid yourself of things you never wear or use by taking them to an organization such as Goodwill Industries Internationalare often tax deductible.

26. Avoid payday lenders. So important we’ll say it twice. Even a cash advance on a credit card is generally better than falling into the postdated check cycle. If you need money for an emergency, talk to your bank, credit union or military relief fund first. If you just need money for a night on the town, stay home instead.

Gear

What good resolutions list would be complete without some ideas for simplifying your life or squeezing the most out of what little free time you have available? For the technophiles in the room, consider this your excuse to buy some useful new gadget this year. For the more analog among us, we even have some low-tech thingamajigs and doohickeys to keep you on your toes. Here are a couple worth trying:

27. Shoes you can use. We used to want to be the Six Million Dollar Man, rebuilt with new parts to be better, stronger, faster (and maybe even date the Bionic Woman, duhnaaaaanunnnanuuh…)

That was the plan, if only we could have saved up the dough.

These days, it’s more than just fiction and far cheaper, thanks in part to new technology like the adiStar Fusion gear from Adidas and Polar. Designed with runners in mind, the new gear uses sensors embedded inside your clothing and shoes to monitor heart rate, distance and speed.

Your shirt talks to your running computer. Your shoes talk to your running computer. They all talk to you. Or try the Nike+ line of products, which connect to your iPod and help you track your running statistics.

The systems don’t come cheap (a few hundred bucks, depending on the gear) but they could help you focus on your performance and finally break out of your rut. That would be a good thing.

28. Stack the deck. Sure, you could spend hours poring over fitness magazines and working with personal trainers to develop surefire training routines. Or you could just pick a card, any card.

Enter FitDeck, a unique deck of playing cards featuring 50 easy-to-do body weight exercises, a steal at $18.95. Requiring no equipment or machines, it’s like having a personal trainer in your back pocket.

Each card contains illustrations and instructions on how to perform the exercise correctly. The deck is also divided into four color-coded categories — for upper-, middle-, lower- and full-body workouts — designed to target specific muscle groups. Or just jumble them all together and complete a series at random, aiming for completing 15-20 cards at least three times a week.

The goal is to make exercising fun and easy even when you can’t get to the gym. Sounds great to us.

29. Buy new undies. Your skivvies are nasty. No, we haven't seen them, but we're willing to bet money they are. At the very least, don't wear them on date night. Better yet, if you can’t remember the last time you bought new drawers, there’s no time like the present.

30. Train at home. Push-ups, pull-ups and sit-ups are the cornerstones of the services’ physical fitness testing programs. Increase your odds of acing the test with a simple piece of gear for your home — a sturdy, all-purpose bar called the Door Gym. Designed as a chin-up bar that mounts easily to any door in your home, the Door Gym doubles as an elevated push-up bar and a brace for doing sit-ups. At $44.95 plus shipping, it’s a must-have for the warrior athlete.

31. Bring the video store to you. Rather than driving all over town searching for a movie to rent, consider Netflix or another online movie rental site. No more late fees means you can stop worrying about returning it on time, and the price is reasonable. Already use Netflix? You can do the same for video games through Gamefly.

32. Hit the skins. Throw out those ratty old lifting gloves you’ve been wearing for years and try something different. Called GymSkins, they’re foamy discs that fit in your palms and help you maximize your weight room potential. We know you’re skeptical, but at $8.99 a set, they’re worth a try.

33. What a croc. Still flip-flopping your way to the shower? Sorry, but we can’t live without our Crocs. The light, rubbery sandals resist bacteria and odor, don’t slip or skid, and feel so good that many podiatrists recommend them for their patients. You’ll hate yourself for loving them.

Relationships

Ordinary life can be tough enough on relationships. But add in the stress of combat deployments and unpredictable work schedules and living with you can be an outright nightmare. But that doesn’t mean your relationship is doomed. A little effort on your part can go a long, long way. Take our advice and this year, try:

34. Remembering to say thanks. Ever since you were a wee tot in a camouflaged diaper, people have been reminding you to say “please” and “thank you.” Unfortunately, we generally reserve our best manners for people we barely know, and overlook those who mean the most to us.

“Thank your significant other for doing even the most basic chores,” suggests Meredith Leyva, author of the book “Married to the Military: A Survival Guide for Military Wives, Girlfriends and Women in Uniform” and founder of the military spouse Web site CinCHouse.com. “Couples complain that they feel taken for granted, so why not reverse it by creating a cycle of gratitude.”

People like to know that their efforts are appreciated. If you came home to an unkempt frat house every day, you’d have something to say about it, so remember to say something when you come home to an inspection-ready living room.

Sounds too easy, we know. If that were true, you’d be doing it already.

35. Hit the town. Oh, the dreaded “date night” concept. How many times have you heard it and laughed hysterically at the notion?

We hear you loud and clear, but it doesn’t change anything. You want certain things, you partner wants certain things. One of those, most likely, is to spend more quality time with you.

“Going to a movie doesn’t really count because it means you don’t get to talk with each other, unless of course you go to a movie and then take time for coffee and conversation after the show,” said Holly Scherer, a military relationships expert who writes our “Married to the Military” column along with fellow military spouse Kathie Hightower.

“Find a way to spend time together to talk about life, not about finances or chores or children; make those topics off limits during date night,” said Scherer, co-author of the book “Help! I’m a Military Spouse: I Want a Life Too!”

If you care about your partner, make it happen. Perhaps you’d rather she found someone else to spend quality time with?

We’re betting that idea is a lot less funny.

36. Go public. Real men hold hands, according to one reporter’s cranky wife. Apparently, it makes her feel special.

37. Have some class. Take advantage of marriage enrichment classes and resources offered within the military community. “A smart move for every military couple, before they find their relationship in trouble, is to proactively work on their relationship and to consider taking relationship courses,” Scherer said. “You don’t have to reinvent the wheel, learn from other people’s experiences rather than having to make the same mistakes yourself. It’s interesting how most parents read many books about pregnancy and child rearing to help them figure things out. But how many couples read up on relationship building?” Look around your base — there’s likely a class available you can take for free.

38. Show some interest. Maybe you think you know everything about your partner already. You would be wrong. “Type in ‘relationship quizzes’ into your [Internet] search engine and thousands of fun quizzes pop up,” Scherer said. “Choose some of them and share with each other via e-mail when they are deployed, or in person.”

39. Focus on the good. Scherer advises creating a “what I love about my spouse” list. “Keep it on your computer or in a journal, and keep it current,” she said. “Once a month, re-read the list and relish what you’ve got.” For bonus points, share that list with your partner. One Marine couple, Scherer said, goes so far as to share one item every evening before they go to sleep, saying “I love you today because…” then listing one thing that stood out that day.

40. Imagine being them. Think of how much fun it would be if you came home to you every night. Right, no thanks. Scherer advises asking yourself “what would it be like to be married to me?” and really thinking about your answer. Now, go home and pick up your socks.

41. Live a little. When was the last time you planned something spontaneous and fun for you and your partner? Yeah, yeah, work and kids and money and blah blah blah. We get it. “Cultivate interests in common with your spouse,” Scherer said. It doesn’t have to be a vacation to the islands, so long as you put some thought into it. Whether you’re scouting antique stores together or just curling up on the couch in front of the tube, it’s not what you do so much as how you do it. Make it seem like an event and it probably will be.

42. You’re beautiful, it’s true. If you don’t think your spouse is a looker then your problems run deeper than this list. But if your better half still catches your eye, remember to say it sometimes. “Tell your significant other how beautiful they are — and mean it,” Leyva said. “It’s too easy to get caught in the day and forget to remind yourself how lucky you are to be with your spouse or girlfriend. And nothing brightens up a woman like a big compliment.”

43. Learn to cook. Even if it's only one dish, know how to do it well — it'll knock her socks off. And don't you want her socks off? Pretty soon you’ll see where Emeril puts all those notches he kicks up.

44. Give it some time. Just because you’re in love doesn’t mean you have to be married. Deciding to tie the knot is arguably the single most important decision you can make in life. And half the time, people get it wrong. If you were meant to be, well, you’ll still be meant to be a little later. If your relationship can’t withstand a decision to wait, how’s it going to hold up to the pressures of the world?

45. Know your rocks. She’s been dreaming her whole life of the day you pop the question. Increase your chances of a “yes” — and of getting the best rock for your money — by knowing “the four Cs.” That’s cut, clarity, color and carats. Do your homework — don’t let the jeweler who’s selling you the ring be your teacher, too. And don’t buy her ring on credit, either (see No. 20) use the time you spent waiting to save up (see No. 23) for the rock she deserves.

Wisdom

Think you’re the only one shouldering the weight of the world? Sorry, friend, no matter what kind of mess you’ve made of yourself, someone else has been there before. But don’t take our word for it. As you make your first steps toward a new you, lean on the advice of the great thinkers. It’s better to learn from someone else’s mistakes than by making your own.

46. Git-R-Done. They say the journey of a thousand miles begins with a single step. Congratulations on taking it. Now that you have a plan, it’s time to close with and destroy. “The best form of defense is attack,” wrote the great military thinker Carl von Clausewitz. Do not stop.

47. Be a role model. Think of the inspiration you’ll be to others on your journey of self-enrichment. “You must be the change you want to see in the world,” Gandhi said. We like the new you already.

48. Listen to Yoda. Sure, he’s a little green Muppet, but the little Jedi drill sergeant is also a font of wisdom. Our favorite? “Do or do not. There is no try,” Yoda instructs, and you’d be wise to listen. Sometimes you’re only as weak as you think you are. Don’t believe it? “That is why you fail.”

49. Stay positive. There will be setbacks, roadblocks and other stumbles, from unexpected deployments to scheduling conflicts to plain ol’ falling off the wagon. But change isn’t a sprint so much as it is a marathon. Think more like Stewie Griffin, “Victory is mine.”

50. Not like Mike. Remember how Michael Jackson used to be, all rich and popular and normal looking? “If you wanna make the world a better place, take a look at yourself and then make a change,” Mike sang, and then he practiced what he was preaching. Now look at him, one train-wreck of a makeover. Which brings us to our real point: Make sure you have a clear plan for the new you.

51. Fortune favors the prepared mind. Noted chemist Louis Pasteur said that, or something like it — we can’t be sure because we failed French.

We are sure he didn’t come up with the concept all on his own. History is full of great thinkers who encouraged preparedness.

“Whoever is first in the field and awaits the coming of the enemy, will be fresh for the fight; whoever is second in the field and has to hasten to battle will arrive exhausted,” reads one of the fortune cookielike passages in Sun Tzu’s “The Art of War.” Or to put it in clearer terms, take a page from the Boy Scout Handbook and “be prepared.”

You wouldn’t pull the trigger without loading the weapon, and life generally isn’t any different. So invest some time up front this year and watch it pay off on the back end. Whether it’s coming to work early, checking items off this list, or some other form of self-realization, you’ll be a better person just for giving it a shot.

“A pint of sweat will save a gallon of blood,” Patton once said. Let’s face it, they can’t all be wrong.

52. Speaking of Patton… Few generals in American history mastered the art of speaking their minds like “Old Blood and Guts” (who allegedly got the nickname after he was misquoted by a reporter, not that we ever get it wrong…) As such, we’re not really sure whether one of our favorite quotes is correctly attributed to him, but it doesn’t much matter. The wisdom is still true, no matter who said it:

“Pressure makes diamonds.”

Right now, you’re just a lump of coal. We prefer to see you as a diamond in the rough. Now get out there and make yourself shine.