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Tools & Resources

Get back on track with this step-by-step planner

Print and fill out to make real progress toward your goals! More detailed instructions here.

Download your copy

Apps I love to stay fiscally, physically, and mentally fit

Strava

MyFitnessPal

MyFitnessPal

Record and assess workouts (via the app or by syncing with your watch).  Build a community for inspiration and accountability.

MyFitnessPal

MyFitnessPal

MyFitnessPal

Track your calories and macronutrients, leveraging a comprehensive database. Set a goal to reduce weight and measure progress.

Balance

MyFitnessPal

Balance

Learn how to meditate with bite-sized lessons that personalize over time. Practice basic techniques or dive into specialized modules.

Mint

Jack Daniel’s VDOT Calculator

Balance

Consolidate your accounts to track your wealth, debt, and savings rate. Identify budget overages timely and opportunities to improve.

ThinkUp

Jack Daniel’s VDOT Calculator

Jack Daniel’s VDOT Calculator

Gain confidence by listening to affirmations in a voice you know best: your own. Use template scripts or customize your own mantras.

Jack Daniel’s VDOT Calculator

Jack Daniel’s VDOT Calculator

Jack Daniel’s VDOT Calculator

Set a target pace for a given distance. Created by an esteemed running coach, it helps you determine your baseline running fitness.

Exercises in learning

The Secret to Better Running? Try Distraction

Gretchen Reynolds, The New York Times (10/14/21): Focusing on external sights and sounds, rather than what’s going on in your body, made running feel easier and improved performance.

Researchers Call for a Focus on Fitness for Health Rather Than Weight Loss

Runner's World (10/4/21): In addition to longer life, this change in perspective is especially valuable for breaking free of yo-yo dieting.

How to Future-Proof Your Career? (with Dorie Clark)

How to Be a Better Human Podcast (9/13/21): Does today’s fast-paced world ever leave you feeling rushed? Dorie Clark teaches executive education at Duke University’s Fuqua School of Business and at Columbia Business School. In today’s episode, she talks about the importance of “playing the long-game”—the idea that when it comes to planning for your enduring future success, it might be better to prioritize long-term payoff above overnight “wins.”

Change Your Mindset, Change the Game

Dr. Alia Crum, TedxTraverseCity (10/15/14): Psychologist and researcher Alia Crum says the biggest game changer is “YOU, by harnessing the power of your mind.” She explores scientific results that show the influence of the mindset on the body, and how changing the subjective mindset produced different outcomes. Dr. Crum’s work is inspired in part by the placebo effect, and has implications that stretch far beyond the realm of medicine.

Want a Can’t Miss Productivity Tip? Forget About Being Productive.

The New York Times (9/25/21): People and industries measure how productive they are in similar ways. This extended period of remote work for many has revealed how flawed that can be.

How Much Exercise Do We Need to Live Longer?

The New York Times (9/15/21): Two studies suggest the sweet spot for longevity lies around 7,000 to 8,000 daily steps or about 30 to 45 minutes of exercise most days.

Lifelong Exercise Adds Up to Big Health Care Savings

The New York Times (6/24/21): People who start to exercise before or during middle age typically save from $824 to $1,874 annually on health care costs after retirement.

10 Things You MUST KNOW About Nutrition And Weight Control!

Truth Not Trends Podcast (6/28/21): Nutrition. Is there anything out there that is more confusing? High carbs, low carbs, good fats, bad fats, don’t eat at night, don’t eat anything but fruit until noon. Well, take a deep breath and let’s see if we can make some sense out of all this confusion.

10 Things You MUST KNOW About Strength Training!

Truth Not Trends Podcast (6/14/21): Many of these recommendations may seem at odds with common training methods (the kind that you hear from a trainer or gym bro). Listen closely, and more importantly, apply what you've learned. You're likely to be pleasantly surprised.

What’s Keeping You Up at Night?

The New York Times (6/8/21): Your trickiest sleep questions, answered by the experts.

Your Happiness Is More Likely to Hit Rock Bottom at Age 47.2—But There’s an Upside

CNBC (1/16/20): The midlife crisis is alive and well — and it hits especially hard at age after age 47, according to new research from David Blanchflower, an economics professor at Dartmouth College.

The Health Benefits of Working Out with a Crowd

NBC News (6/19/18): When it comes to fitness, there’s some truth to the old adage ‘strength in numbers.’

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