Via pnh, the states in which I've set foot (shown in red):

create your own visited states map
or check out these Google Hacks.

Two I'm actually not sure about. Virginia I believe I've been to in the course of visiting D.C., but I don't recall with complete certainty. However, I'm sure enough that I've included it. New Mexico, on the other hand, I think I recall having visited as a child, but I'm not sure enough to include it.

Again following pnh's lead, a map of the states where I've lived:

I'm on the fence about Michigan, where I attended a six-weeks summer writing program and lived in a dorm. Ultimately, it doesn't seem to me that I really lived there. And unfortunately, the map does not show Canadian provinces, or I would add Alberta.