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Good 'Millwork This A.M.

Friday, November 20, 2009

After having overslept the day before and totally missing my cardio on Thurs. I got a decent night's sleep last night, woke up in time for my 35 min. treadmill session and from the first step I knew that I was going to have a great session.

Instead of mixing up the walking and jogging I went straight to a 5 mph jog which I maintained throughout the 35 mins. with a big help from Chick Corea and Return to Forever's opus: Sometime Ago / La Fiesta...slow, noodling beginning but what a head of STEAM it builds over the twenty-some minute jam on top of Spanish / Flamenco chord changes with some wild sax shrieking at the crescendos along with Stanley Clarke's thundering, galloping string bass, Flora Purim's airy vocals and Chick's light & sprite Fender Rhodes:

Sometime ago I had a dream
It was happy, it was lasting, it was free
And now in life, oh can't you see
How we can make that dream into reality?

Oh the music, it was playing
Oh the firelight, it was dancing
All the children they were singing
All the people they were loving

Sometime ago I had a dream
It was happy, it was lasting, it was free
And now in life, oh can't you see
How we can make that dream into reality?

Oh the morning sun, it was soft and cool
Oh the evening breeze, it was warm and gold
All together life had started to unfold
Sometime ago

I can't recommend this album enough...!


Some YouTube samples



Another classic from this band: "Spain"


Looking forward to making the rounds with my clients tomorrow passing out turkeys and boxes of Thanksgiving food...it always feels like one of the significant kickoffs of the holiday season for me. There is SO much for which to be thankful...not the least of which is being part of our wonderful SparkFamily!

Everyone have a SPARKIN' weekend!


  Member Comments About This Blog Post:

DAVEOZ 11/22/2009 5:06PM

    Love RTF, Chick, Jaco, DiMeola and the whole gang! I was fortunate to meet a few of them in 88 while going to some shows.

John McLaughlin is a favorite of mine as well when meditating.


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USARUNNERGIRL 11/22/2009 12:22AM


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L*I*T*A* 11/21/2009 4:18PM

    great......thanks for sharing..........have a wonderful weekend........blessings and hugs...................lita

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GETTO140 11/21/2009 8:51AM

    WOO HOO!! Great job! Yes..oversleeping really messes up a person's routine. So...maybe that could be a good thing. Who wants to be in a rut!??

Have a great day!

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AZIMAT 11/21/2009 8:37AM

    Thanks for the update, I can see you tooling around the Tri-cities with the load of goodies. It's so much fun to hand out gifts, Tangible manifestation of others' concern and love, been there....

And thanks for the music recommendation, I'm listening now on YouTube, really upbeat.

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MADTOWNBUDDHA 11/21/2009 7:21AM

    Chick Corea is such a briliant musician! Your work project...giving to the people that can use the help is a real inspiration. Thanks for supporting this Rookie!

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MADTOWNBUDDHA 11/21/2009 7:20AM

    Chick Corea is such a briliant musician! Your work project...giving to the people that can use the help is a real inspiration. Thanks for supporting this Rookie!

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MADTOWNBUDDHA 11/21/2009 7:19AM

    Chick Corea is such a briliant musician! Your work project...giving to the people that can use the help is a real inspiration. Thanks for supporting this Rookie!

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JCORYCMA 11/20/2009 11:53PM

    Way to go Don! I still jog at 5 mph on the treadmill. I think my pace is a little faster outside. I keep thinking I could invest some gadgets to keep track but I just like to put on some good music and run for the sheer joy and wonder if I wouldn't be making it a chore if I get too hung up on how fast and how far I go. I am thankful for the Spark community too and all the great motivating and inspiring friends I've made. Thanks to you for being one of them!!

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Spark Wings Clipped a Tad...

Thursday, November 19, 2009

Recent changes by our IT staff at work has resulted in a slew of websites being blocked from our PCs...one of them being SparkPeople.com...! Argh!

At home I'm going nutso with renovations spinning off from having laminate flooring installed and attempting to pull this all together before Christmas.

Coming home to SO much Spark excitement which I've missed has been such a disappointment because there's no way that I can keep up as I have in the past.

If you don't see me around on your blogs, message boards, etc as I have been in the past don't take it personally because I'm VERY MUCH going to miss not catching up with my SparkFamily as I have in the past.

I'll try my best to keep you all posted on important stuff...so let's all keep SPARKING away as EVER!


  Member Comments About This Blog Post:

MORGANSMOM52 11/23/2009 9:30AM

    Don't ya just hate it when work gets in the way of the important stuff??F!!

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LINDA25427 11/22/2009 3:31AM

    Sorry emoticon

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USARUNNERGIRL 11/22/2009 12:22AM

    No SAY IT ISN'T SO! I think I would be lost without spark at work. Meany headed spark people. Don't they know that healthy employees make happy employees.

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ZELLAZM 11/20/2009 1:38PM

    Bummer about the block at work! Will look forward to hearing from you and your progress when you're able to get on. Good thing Spark added the status feed, isn't it!

Good weekend,

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DUTCHPETE641 11/20/2009 10:20AM

    Thankfully my company hasn't cottoned on yet. Keep your fingers crossed!

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FRECKS96 11/20/2009 9:37AM

    Major Bummer!! Just don't tire yourself out trying to keep up with everything, keep putting yourself first!

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4A-HEALTHY-BMI 11/20/2009 5:13AM

    I found it hard not to be able to log my foods as usual while traveling last weekend. I'm going to investigate whether my cell phone's web browser can do spark mobile.
(It might not have helped anyway, since my uncle's farm is in one of the few rare cell phone holes left in the US, let alone CA!)

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_MAOMAO_ 11/20/2009 1:59AM

  I sympathize! For a while now, I haven't had as much puter access as when I joined Spark. It bites, yep.

We love ya, still!

Just don't neglect that healthy food and exercise to be here! Ah, how could I even think such a thing?

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S318830 11/20/2009 1:47AM

    Oooh sucky! I'm lucky, despite a lot of sites being blocked, so far SparkPeople isn't one of them. We'll see you as you have time. Never fear, we'll always patiently wait for sightings of you.

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HEALTHY_CAROLYN 11/19/2009 11:18PM

    Oh, bummer, Don! I know what a great and active Sparker you are. I hope you're able to get your Sparkin' done as much as you can. Quality not quantity, and you have always been quality.

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L*I*T*A* 11/19/2009 10:47PM

    we understand.................we will take you when you are here..............take care and don't over do at home.........post your pictures........blessings and hugs....lita

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ETAGGEL 11/19/2009 10:28PM

    Don't you just hate it when they do that?


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Space Shuttle Launch No Longer: More Cowbell!

Tuesday, November 17, 2009

Today while on the treadmill this morning I remembered my earlier days on my 'mill experimenting with the incline. When I kicked it up to "10" I felt like I was an astronaut reclining in my seat getting ready for Lift Off! The angle seemed so IMPOSSIBLE to maintain.

Now "10" is my BASELINE treadmill setting! I never go below "10" anymore...! So the other day I read Deb's (S318830) blog and she spoke of using a "15" incline setting...WHOA! I realized it had been a while since I kicked up my incline and went to do just that yesterday and discovered my 'mill MAXES OUT at "12"...! Sheesh! Who'da thunk I would have EVER accomplished THAT?!?! Not that I think I'll ever trade it in for a model that WOULD go that high...but it sure feels mighty fine to make such accomplishments!

So if you've been kinda stagnant with your workouts and haven't racheted things up for yourself lately do yourself a favor and keep kicking it up...!

More Cowbell People! You'll be AMAZED at your accomplishments over time!


  Member Comments About This Blog Post:

DAVEOZ 11/18/2009 10:14AM

    I can do a little on .5, SOMETIMES 1, but you gotta start somewhere right?!

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FRECKS96 11/17/2009 7:10PM

    Congrats! You've had some huge accomplishments in the last couple weeks! I'm considering a TM if you ever consider trading up!

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4A-HEALTHY-BMI 11/17/2009 6:40PM

    Ha. You sure showed your treadmill, huh? LOL


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USARUNNERGIRL 11/17/2009 2:05PM

    I started back on my walking on an incline phase recently. My running days are on standstill until I the trainer stops making my legs feel like jello on my "treadmill" days. Or maybe I should just switch my days up. Anyoo. Lately I have been walking the inclines between 10-15 for an hour. I actually sometimes leave a pool of sweat on the floor when I do. I actually think that walking the incline might be more of a workout now that I am thinking about it. Thanks.

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S318830 11/17/2009 1:37PM

    LOL! I love the More Cowbell analogy! But so true. If you don't challenge yourself when you get into a routine, you won't improve.

Sorry to hear your treadmill only goes to 12. I never thought I'd get treadmill envy, but Jillian Michaels teamed up with some exercise equipment company or other and developed a treadmill that goes to something like a 45 degree angle! I don't think I'd ever do that as a regular workout, but I'd love to hop on it and see what that feels like!

Comment edited on: 11/17/2009 1:38:22 PM

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ZELLAZM 11/17/2009 1:36PM

    I think I'd feel like I'm falling off the thing at that angle LOL! But more power to you and your "15" friend! I'll check out the incline on the gym treadmills next time I'm there.

I, too, am a Sparker for good although I can foresee there will continue to be phases where I'm less active in posting.

BWTG on the size 38s!

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AZIMAT 11/17/2009 1:35PM

    Wonderful accomplishment, good for you!


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X98COLLEGEGIRL 11/17/2009 9:22AM

    omg, i die at an incline of like 7. i totally need to step up my game

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ALB@ATIME 11/17/2009 9:03AM

    way to go...

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Monday, November 16, 2009

Had a great day today...been psyched about fitting into an ancient, yet never worn pair of size 38 jeans over the weekend. I believe they were bought DECADES ago when I had my stomach stapling surgery and it seemed to be on my way to this size but my bad old eating habits struck and de-railed me for years and years.

It feels like SUCH a victory to return and CONQUER the JEANS...lol!

So today I just dressed up in my size 40 pants (don't have dressy 38s...yet! :-) ) and size 16 shirt (which is already getting a tad roomy...!) because I really felt proud of myself and wanted to show off...plain and simple as that. Although this is not at ALL like me it feels good to claim more confidence in my appearance, to be able to give myself more credit. Everyone at work thought I was on my way to an interview and getting ready to leave them...lol! Working as an intensive case manager for the mentally ill, like many, I've grown pretty comfortable with casual clothes, for the most part.

I've been busy as all get-out lately working together w/ my DW in rehabilitating our home which has gotten far too little attention over the years. Turning things upside down to tear things out, replace, re-paint, re-EVERYTHING! Wanting to get a whole lot of stuff done before Christmas.

Haven't even had time yet to get out my Balance Board I bought from the SparkStore, inflate and start trying out. I'm hoping it may help improve my adjustment to cross country skiing. But I suppose I have to USE it first...? :-) I'm going to be lucky to catch my breath before the New Year arrives!

Today I got a SparkMail from another member giving me a pat-on-the-back for getting so close to my goal and she wondered what I would do when I accomplish this, would I leave SparkPeople...?

Leave the SPARK?!?! Perish the thought!

I'm here for the long, long, LONG haul! I have SO much for which to be grateful from my SparkFamily that I know I'll be here for the duration paying forward all the knowledge, kindnesses and support that I've received from others here in this wonderful community!

Have a super week everyone!


  Member Comments About This Blog Post:

_MAOMAO_ 11/20/2009 2:02AM

If everyone who succeeded at a desired number of pounds or kilo's up and left, who will inspire and motivate and mentor the rest of us? How could they think such a thing?

I'm so glad you're not going anywhere too far, Don!

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4A-HEALTHY-BMI 11/17/2009 6:38PM

    Good Lord. Leave SP?!

Um, at least in my case, that would pretty much be a recipe for maintenance disaster...
Heck, I was offline for 4 days and THAT was long enough to gain 6 lbs! Yikes.

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LOGHOUSE 11/17/2009 12:56AM

    Congrats on beating the 38" jeans !! Hope you're getting rid of all the bigger stuff as you go along (no turning back, right?).

Take Care,

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CAOMAGIC 11/17/2009 12:13AM

    SparkPeople will always be a part of my life, I can't imagine life without it!! I have considered lap band surgery but in many cases of lap band and gastric bypass surgery I have seen people gain their weight back again!! You have to learn to eat and live right.

Good luck in the house renovation, and have a happy Thanksgiving!! emoticon

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ZIRCADIA 11/16/2009 10:43PM

    YES! I feel the same way -- still here, still striving in my healthy lifestyle, and here as long as I can imagine into the future. :)

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We're All Sparkin' HOT!

Friday, November 13, 2009

Okay folks, put on your party hats, get in the conga line and celebrate!

This is one of my favorite 6 mph songs and everytime I hear it I feel like hamming it up and pretending I'm just FULL of myself and think I'm the HOTTEST fellow around!

Of course those of you who know my struggles with the mirror and my body image realize that most of the time nothing could be further from the truth... BUT:

During this song I like to *pretend* for just a few minutes that none of those struggles exist and I'm just going to WOO HOO! and LAUGH and CELEBRATE myself, my accomplishments and invite all of you to join in and fuggetabout all your doubts and criticisms of yourselves and your bodies because as the song sez:

I'm HOT!
You're HOT!

Here's the video from this 80's one-hit-wonder that should be on ALL of your mp3 players:


Join the conga line...cuz we're all SPARKIN' HOT! :-)


  Member Comments About This Blog Post:

FLUTTER-BY)L( 11/16/2009 11:27AM

    Thanks for the trip down memory lane. Thanks for helping me to see that I am not alone in this dance. I need to set up a youtube playlist and dance to my favorite 80 bands. That would be a fun way to start the day. emoticonI was hoping to find someone dancing. This is the best I can do now. I guess don't dance to close to me.

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USARUNNERGIRL 11/16/2009 11:15AM

    Great song and great motivation. Thank you for being the life of the Spark Party for me.

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LEELYNN2 11/14/2009 7:00PM

    Oh Yeah... Feel'n Hot Hot Hot. You Rock!

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KELLI9001 11/14/2009 12:14PM

    Thanks for the motivation (and laugh) what a great video!

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ETAGGEL 11/14/2009 9:43AM

    Good video! Made me smile. How do those dancers look good yet when I am dancing (which I do practically every day)I look absolutely ridiculous! Hence shades are closed and doors are locked during this time!lol


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FRECKS96 11/13/2009 11:41AM

    Great song! I love to turn up a good song and sing and dance in the car or around the house. I pretend no one can see me!

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OUTDOORGIRL69 11/13/2009 11:23AM

Thanks for my morning song. It got me going.

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BOUDICA26 11/13/2009 10:42AM

    AAAAAAAGGGGGHHHHHH...Now I can't get that song out of my head!

I love pounding 80's hair bands for the fast stuff.

Have a great day everyone!


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DDOORN 11/13/2009 9:19AM

    Well, Joanne, I appreciate the kind words, but you know how the whole body image thing takes a while to catch up with reality...!

But this song is a nice break from all of THAT! :-)

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JCORYCMA 11/13/2009 8:50AM

    Don - What a fun song to wake me up this morning and get me going!! Also you don't need to struggle with your self image. Unless you used a stand in in your pictures -- YOU HAVE NOTHING TO WORRY ABOUT! You may not be the hottest -- but hey I married HIM -- even if he did call me a penguin:)
Thanks for starting my day with some sparky fun!!
Joanne emoticon

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