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Sparking DOUBLE TIME!

Friday, January 15, 2010

Lately I've been shifting my baseline treadmill speed to 5 mph instead of 4 mph, with occasional bursts of 6 mph. One of the consequences of doing this is that songs which were formerly just right for 4 mph no longer are. BUT one of the cool results I'm finding is that the songs which were too SLOW for 4 mph are beginning to work out PERFECTLY at 5 mph...cuz I do them in DOUBLE TIME!

I often shift the length of my stride to suit the beat of the song. One song which works really well in double time for me is Earl Klugh and his trio doing Insensetez (How Insensitive) a gem written by bossa nova maestro Antonio Carlos Jobim. Here's a link to the album where you can listen to a sample of the song or buy a download of it for 99 cents:

www.amazon.com/o/ASIN/B000002LRI

Speaking of Jobim and Brasil, later during my treadmill time this morning came a song by Brasilian Girls, yep a sucker for their name...conjured the beautiful voices of Brasilian women such as Rosa Passos, Astrud Gilberto, Flora Purim, Joyce, etc. Well, as it would turn out NOBODY in that band is from Brasil and NONE of the music they do is bossa nova! But I still tried REALLY HARD to find a song of theirs that I liked and came across their hit "Jique," a funky, jangly electronica piece with a great beat.

www.amazon.com/o/ASIN/B000GW8PZO

For anyone looking for some extra and free music to check out Amazon offers a selection free mp3 downloads...limited selection, but worth checking out. I even found Ted Leo & the Pharmacists (song title "Under The Hedge") a band recommended by ZIRCADIA that I enjoy

www.amazon.com/b/?&node=334897011&pf
_rd_p=469410151&pf_rd_s=right-3&pf_rd_
t=101&pf_rd_i=678551011&pf_rd_m=ATVPDK
IKX0DER&pf_rd_r=1995VE3M9VDYW7WJ6WKH


Lastly, I finally took time to measure myself last night. First time since Sept. 09 and found some rewarding numbers!

Waist: 44 to 41.5, Hips: 47 to 43, Neck: 15 to 14.5

So let's get out and have ourselves a SPARKTASTIC weekend! I'm hoping to FINALLY get out and try my new Nordic Walking Poles at one of our local parks over this upcoming 3-day weekend...woo hoo! :-)

Don

  
  Member Comments About This Blog Post:

PUDDLE_JUMPER 1/16/2010 7:11AM

    AWESOME MEASUREMENTS!!!
once again: YOU ARE AN INSPIRATION!!!

~and obviously those workout tunes are helping out!

I got on Pandora free internet radio and put their disco genre on yesterday for workout music during my hour of home PT exercises. It was fun!!! I have a whole bunch of free dance, trance and pump up radio on Itunes too. And can make play lists on You Tube. Besides my personal music which really isn't that great for workouts but I am excited by the fact that you keep making suggestions. It really gets me motivated to look for what suits me in workout music!!!

Thanks for the great ideas!!!

And keep up the good work!!! You are doing really fantastic!

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FERRETLOVER1 1/16/2010 7:09AM

    Those measurements are wonderful - it shows just how successful you are! Keep up the great work.

I've always wondered how those Nordic Walking poles really are - let me know if they seem to help your walks, okay?

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_MAOMAO_ 1/16/2010 1:57AM

  Those measurements are great. Um, I ought to do that this weekend. Maybe.
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On to music - I like your taste! Thanks for the freebie link, too.
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Comment edited on: 1/16/2010 1:58:20 AM

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ARAC76 1/15/2010 10:26PM

    Congrats on your progress! I havnt taken any of my measurements yet...I guess I should do that!

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L*I*T*A* 1/15/2010 8:38PM

    thanks for the link to the free music.............way to go and congratulations with the inches lost.......i'm sure you will enjoy your walking poles as much as i love mine.......have a great weekend.........blessings and hugs................lita

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FRECKS96 1/15/2010 8:16PM

    Sounds like a great streak you've got going! And congrats on your measurements, I do mine in another couple weeks. Good Luck with your walks and have a great weekend!

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ZIRCADIA 1/15/2010 7:39PM

    DUDE! I DON'T KNOW THAT SONG! I'll have to look it up at home where I can listen. :D hehe. But yeah, that's why sometimes I can do hip hop/rap for running cause usually the beat is too slow, but if I go fast enough it works in double time! :D hahahaha.

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SUZIAND 1/15/2010 7:14PM

    You have great taste in music!! I'll definitely check those tunes out! "Ted Leo and the Pharmacists"? hehehe...the name makes me chuckle!


Congrats on the awesome, dwindling stats! /high five


Have a great weekend, Don!

Suz

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Keeping the SPARK Alive!

Tuesday, January 12, 2010

I thought I would pass along one of my motivational strategies for folks to consider. On one of my SparkTeams a relative newcomer posted for suggestions on how to stay motivated. Many positive ideas were offered such as being kind to oneself, forgiving oneself, taking baby steps, etc. All of the suggestions were great, but I remember taking a different tack. Still use this now & then...! Here's my post:

Okay, everyone else has given great POSITIVE advice and these are SO IMPORTANT but...(and what follows is said with the UTMOST of respect, kindness and caring)

Sometimes I know in the past I have needed to take action more like fetching my own switch, i.e. Here's what works for me when I want to give up: I give myself the Dutch Uncle, 2 x 4, kick-in-the-pants talk:

So you're tired of all this working out, you crave all the food that will keep you fat? You want to give up and throw in the towel? Then you must not be sick and tired enough of being sick and tired...you must want some MORE of that... RIGHT?

It all boils down to that wise quote from the Shawshank Redemption (paraphrased): Either you gotta get on with the business of LIVING or you gotta get on with the business of DYING.

Kinda boils one's choices down to the bare essentials and for ME it makes it a little easier to PUSH myself through the rough spots until, in time, yep: the old SPARKS are FLYING AGAIN!

On another note...another newbie sent me a really positive SparkMail chock FULL of compliments which got me thinking about how MOTIVATING it is to be here sharing with all of you. Here is what I wrote back:

"I'm always surprised, honored and more than a bit 'aw shucks' when someone outside of my circle of SparkTeams stops by to compliment me. It truly means so much! Another example of how we all pay it forward, inspire others who inspire us and the positive cycle continues and ripples through our SparkFamily!"

AND on another note yet again...

Today back at the state psychiatric hospital where I work (but as a shared staff, not in the hospital itself, but out in the community) I returned today for a lunchtime teleconference. I'm not usually one to bother with such things but today's topic was about obesity and weight surgery. Well! Old home day! Time to head back up to my stomping grounds and Spread a little SPARK! :-)

After the program was over I gave a little talk about SparkPeople, handed out a few flyers and told them how much it has meant to me to be a part of this wonderful online health and wellness community and shared a bit about my weight loss. Some at the conference knew me during my "dark" days of life-threatening obesity and offered compliments along the lines of "if your success is any indication of what SparkPeople has to offer you can count me in!"

I followed up later in the day with e-mails to folks including various links to SparkPeople, my SparkPage, etc.

Super day of paying it forward....! Doing these kind of things are SO motivating for me!

Everyone keep on SPARKING and SHARE your SPARK! It's great for others AND for yourselves!

Don

ps...yep, I'm on antibiotics for my ear infection yet again...sigh...

  
  Member Comments About This Blog Post:

S318830 1/16/2010 1:18PM

    That's so great that you were able to hold a talk about SparkPeople at work. Spread those Sparks baby!

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ZELLAZM 1/14/2010 12:57PM

    All I can say is wooohooo!

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JOYYAK 1/14/2010 10:17AM

    So nice to be able to share with others and give them that motivation. Even if you touch just one person, that is what it is all about!

Nice job!
Joyce
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ROYALETBONE 1/14/2010 1:59AM

    Everybody has their own journey, their own way to make it work... if the kick in the pants way works for you, more power to ya, bud!
emoticon poo yow!
Hope the pills work to get you moving again!

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PUDDLE_JUMPER 1/14/2010 12:13AM

    PS: Get well soon!!!

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PUDDLE_JUMPER 1/14/2010 12:12AM

    ~on with the business of living then...great thoughts. Sometimes I get so caught up in my head noise that I am not in my body and therefor not moving. Good points. BTW: congratulations on good work, healthy living, and spreading the Spark. You are an awesome example!!! Have a great night! Karen Ellen

emoticon emoticon emoticon

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USARUNNERGIRL 1/13/2010 2:12PM

    So true Don. I know many times when I am faced with the decision of being sedentary or get on with my program, I usually have give myself "THE TALK" and it puts me back in perspective. Some of these days I make myself look at pictures of me before my journey and that is all it takes. I know I don't want to go back to being THAT Rebekah.

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DAYHIKER 1/13/2010 9:22AM

    Great post, Don! I heartily agree about the Dutch Uncle lecture and often wish my well meaning, kindhearted friends would give me that instead of petting me and saying "oh it's so tough you had your reasons for xyz." I think most of the time we probably need to be kicked OUT of that "it's okay to fail" zone which can really set us up for more failure if we are not careful. My 2 cents...

emoticon
Cindy

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LEELYNN2 1/13/2010 8:40AM

    I really like this saying that I found on someone's spark page... I wish I could remember who.

It's hard to be fat
It's hard to lose weight
It's hard to maintain
Pick your hard.



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MADTOWNBUDDHA 1/13/2010 8:18AM

    Thanks Don...your straight line motivation continues to help me push on. I'm getting on with the business of living today.

Comment edited on: 1/13/2010 8:18:38 AM

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FERRETLOVER1 1/13/2010 7:29AM

    I tend to like the mostly positive comments, but once in a while it's true - you need that proverbial "kick in the pants" to get yourself started!

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SUZIAND 1/13/2010 12:42AM

    Don....I hope you realize what a difference you are making in the lives of many, many people. You have truly found your path in this lifetime.


Suz : )

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ADAPTABLE_ELLEN 1/13/2010 12:32AM

    Wow, what a post! You covered everything I've learned in the past year. Yes, I do kick myself in the butt every now and then or the pity party will never end.

You had an amazing day! You make a great ambassador for SP.

Hope the antibiotics work quickly. Ear infections are a pain, no pun intended.

emoticon emoticon emoticon emoticon

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L*I*T*A* 1/12/2010 10:46PM

    sorry to hear about the ear infection..............take care....blessings and hugs.....lita

emoticon emoticon

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FRECKS96 1/12/2010 10:12PM

    ugh, thumbs down on the antibiotics but YAY for a great day of spreading the Spark! I need to just yell at myself sometimes too, and I always feel better after I do what I was resisting. Keep on Sparking!

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Baby It's Cold INSIDE!

Saturday, January 09, 2010

I keep my workout room closed to the rest of the house for a number of reasons: I don't have to HEAT it (I'm cheap...lol!), it is nice and cool for my workouts, I don't disturb others as much with my music and it is free from cats and their FUR...lol!

However! With these outside temps dropping near to zero (F) my workout room has dropped to 48 degrees F! BRRR! It's a sort of disincentive lately as I always wear shorts and sneaks for my workouts...and without all my fat I am really FEELING these colder temps these days! BUT: I STILL start sweating up a storm within 10-15 mins. and I HATE to have a t-shirt on to get all yucky...so I put up with the early chill as I know I'll be warming up later. Although I notice I can be sweating all over and at times STILL have cold hands...weird!

Another thing I often do when I have an early or late workout when it is dark outside: I leave the lights off and jog / lift weights in the dark. Kinda strange, but it seems to enhance the music and my awareness of my body by toning down the visual.

Another gem popped into my mp3 player today: Gil Scott-Heron "When You Are Who You Are"...a nice, light jazzy ode to being genuine and spontaneous and accepting ourselves unconditionally. It moves along at a nice pace for workouts as well:

www.youtube.com/watch?v=nrFIK7GWxHI

Lyrics:

You always go out of your way to impress me
Don't you know by now, ain't no need to impress me
I'm impressed every time you smile
When I feel like you mean to smile

You can be so very beautiful
When you are who you are

Every morning when you wake up you put on a new disguise
How long did you thing it would take me to realize?
Girl, the things you wore ain't real
You never tell me just how you feel.

Girl you can be so very beautiful
When you are who you are

People never seem to want to be themselves
So they end up running in circles confused
Yeah confused
Just like everyone else

Every morning when you wake up you put on a new disguise
How long did you thing it would take me to realize?
Girl, the things you wore ain't real
You never tell me just how you feel.

When you could be so very beautiful
When you are who you are
Yeah when you are who you are, yeah
Oh, when you are who you are, yeah
When you are who you are
Get it, get it, get it, get it, get it, get it, get it

When you are who you are
Oh when you are who you are, yeah
Oh when you are who you are, yeah
Oh when you are who you are

Hope you enjoy this one! Oh, and as a BONUS for reading ALL the way to the END of this blog here is a link to some HILARIOUS cat hijinks! These cats are RIPPING through this youtube video!

www.youtube.com/watch?v=SUNmLuNdiL8

Have a SPARKIN' rest of the weekend!

Don

PS: Almost forgot! KSIGMA1222, ZIRCADIA, SPRINGFAL and others (even my loosey-goosey ring finger...lol!) are in the LIMELIGHT in this promotional video for THE SPARK! Pass it ON! :-)
www.spiritube.com/chris-downie/the-s
park-video_bb0476617.html

  
  Member Comments About This Blog Post:

XENA1956 1/11/2010 10:36PM

    I am spoiled. I don't like to go out to the gym when it rains here or gets too chilly, I mean all of 65 degrees is cold to me. I know I am not complaining but being a native S.CA my blood is thin. My husband is even worst about cold than I am.
Do I dare tell you I took a 9 miles walk on Sat. along the Santa Ana River Walkway and it was almost 80 degrees and dones of caterpillars all over the place, even some butterflys. Even a bit strange for here.

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ZIRCADIA 1/11/2010 8:14PM

    WOOT THAT's ME IN ONE LEG OF MY PANTS! :D hahahaha

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4A-HEALTHY-BMI 1/11/2010 1:15PM

    You know, Don, there are better materials than cotton T-shirts for working out in, nowadays...

http://www.spark
people.com/resource/fitness_art
icles.asp?id=1397

Maybe you should investigate a microfiber top that will wick away the moisture. You can get workout gear at Walmart, Target, and even sometimes Salvation Army so it doesn't have to cost an arm and a leg...

Just sayin'

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ZOLLINGERMOMOF3 1/11/2010 10:14AM

    My room also stays high 40's and low 50's in the winter. Takes awhile to break a sweat during workouts!

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USARUNNERGIRL 1/11/2010 10:10AM

    Ugh that is a little chilly for my taste. LOL. Although for running on the treadmill it might be just right. I also run in the dark in my workout room occassionally. I don't lift weight in the dark because I am not that coordinated and I might accidently drop one of the weights on something important.

If it is still a little cold you could get a small heater for your workout room. I have them in my house because some of the rooms are draftier than others (which sucks because my house is only 6 years old).

Keep up sparking! You can do it.

Also thank you for your comment on my blog. I think you should take dance classes, that would be great. It is a combination of a love and a workout. WOOHOO.

I was thinking about making my hubby take dance classes with me when he gets home from Iraq.

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L*I*T*A* 1/10/2010 2:54PM

    cat videos to funny...............i am not a cat person per say but enjoyed the videos......thanks for sharing.........blessings and hugs.............lita

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COUNTRYMUSIC63C 1/10/2010 1:22PM

    To cold for me even with all my extra padding...LOL
I wish I had a workout room. I live in a crowded trailer, but I did rearrange the furniture in the living room to make room for my exercise mat. Now if I can get the tv away from the hubby I will use my workout videos...though I do workout with no videos too.... Keep up the good work...you look amazing.
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DAISES2 1/10/2010 11:57AM

    i enjoyed all of this blog,but i must say the cat video made my day.watched it twice.
thank you

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FRECKS96 1/10/2010 9:53AM

    I love the idea of removing the visual input and using the other senses. What a cool idea! Ah, things for the future when I have a treadmill!!

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HTWOLLIN 1/10/2010 9:44AM

    Our treadmill and weights are in our basement too - last year, we had not insulated the ductwork, so it was not too bad there (but of course we were wasting huge amounts of heat that should have been going upstairs..). But this fall, my husband and son insulated the ducts and the foundation in that area so..now, it's very very chilly down there, but I just wear a sweater and a hat. When I get too warm, I take off the hat...then the sweater. Works for me. emoticon

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FERRETLOVER1 1/10/2010 8:53AM

    Cold hands emoticon Warm heart emoticon -Judy

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JOYYAK 1/10/2010 8:48AM

    48 is a bit too chilly for me~ that would definitely put me under a nice heating blanket set on "10". My bedroom gets to 64 at night (by choice) but it reminds me of what it was like getting up in the morning when I was a kid and we would go to camp in the Adirondacks.

I like the idea of exercising in the dark to minimize extra stimulation. I know that I often walk the treadmill with my eyes closed, listening to my story on the MP3. It seems to make the time go faster ... and sometimes I'd swear I fall asleep for small moments. Just that deeper relaxation helps!

Don't let your water pipes freeze!

Joyce
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Comment edited on: 1/10/2010 8:49:01 AM

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AZIMAT 1/10/2010 8:44AM

    I am fearing now for my big palm trees, 22 is just too cold for them. Me too!

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DAYHIKER 1/10/2010 6:17AM

    Oooooo, yeah, the only think I miss about my padding is that I'm cooold a lot! But I sure do hate working out in a hot room! The cat video was fun...are you familiar with Simon's Cat? emoticon
http://www.youtube.com/watch?v=s13dLaTIHSg&feature=channel

emoticon Cindy in frozen Indiana

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JCORYCMA 1/10/2010 12:25AM

    I had to laugh because I was thinking about my blog How to Run In the Cold!
Did you have to use your sleeve to wipe your nose?
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Show A Little SPARK!

Thursday, January 07, 2010

www.youtube.com/watch?v=xf7dn4VrYXs

Nice one from Mary Chapin-Carpenter tonight while doing my ST...got me thinking about the lyrics in a different way. The obvious meaning relates to relationships. But how about our journey toward reclaiming our health?

If losing weight was easy and didn't take any effort, do you think there would be any obesity among us...? Course not! But we here at SparkPeople, we know all about:

The Hard Way

Show a little inspiration, show a little SPARK
And show that things that drew me to you and stole my heart
And tell me something I don't know instead of everything I do
And look at me as if I mean something to you
Our hearts are beating while we sleep, but while we're wide awake
You know the world won't stop, and actions speak louder
Listen to your heart, and what your heart might say
Everything we got, we got the hard way

Show a little passion, baby, show a little style
And show the knack for knowing when and the gift for knowing how
And have a little trust in us when fear obscures the path
You know we got this far, darling, not by luck, but by never turning back
Some will call on destiny, but I just call on faith
That the world won't stop, and ACTIONS SPEAK LOUDER
Listen to your heart, to what your heart might say
Everything we got, we got the hard way

Caught up in our little lives, there's not a lot left over
I see what's missing in your eyes; you're searching for that field of clover
So show a little inspiration, show a little spark
Show the world a little light when you show it your heart
We've got two lives, one we're given and THE OTHER ONE WE MAKE
And the world won't stop, and actions speak louder
Listen to your heart, and your heart might say
Everything we got, we got the hard (everything we got, we got the hard way)
Everything we got, we got the hard way

Enjoy the tune...I find it a great one for workouts!

Don

  
  Member Comments About This Blog Post:

PUDDLE_JUMPER 1/9/2010 3:19PM

    What a stunning cast!!!

emoticon emoticon emoticon emoticon emoticon

Life can throw us some curve balls and yes, getting up from a comatose state and pushing myself out this afternoon for a walk wasn't the easiest thing in the world!

But, actions do speak louder: And I do feel better!!!

Yay! emoticon

Thanks for your post!!! emoticon

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USARUNNERGIRL 1/8/2010 12:03PM

    Good song Don. I really like reading it out and making my own interpretation of the lyrics with regards to my journey. Thank you for sharing.

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FERRETLOVER1 1/8/2010 7:10AM

    Very interesting way of listening to that song.

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KELLI9001 1/8/2010 5:29AM

    Thanks for a different view! I agree, if exercise was easy.....

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FHAMWEY 1/7/2010 11:48PM

    Interesting way to look at it! Never would have thought of it like that.

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L*I*T*A* 1/7/2010 11:37PM

    love it...........it almost could be a song about sparkpeople.............great song ...........great words.....thanks for sharing..........blessings and hugs.........lita

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JCORYCMA 1/7/2010 11:16PM

    Weight loss is hard work, but like taking a chance on love, it's well worth the effort!! Thanks again for such sparking inspiration!
Joanne

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Third Wind...

Monday, January 04, 2010

...it's what is left after one's Second Wind fades!

Did some great 'millwork tonight where I kept the speed at 5-6 mph throughout the entire 40 mins. No 4 mph tonight! Had a great helping hand near the end from Pat Metheny's song "Third Wind" which is just FILLED with exciting jazz/latin rhythms and percussion...guaranteed to ALWAYS get my feet movin'!

www.youtube.com/watch?v=zF1VMAAmvIs

Sending out many thx to everyone giving me the high-five on being quoted in "The Spark!" What a THRILL! Got those page numbers burned into my brain...woo hoo!

Now if THAT isn't a motivator, don't know what is...!?! How can I NOT continue to SPARK my very BEST...? :-)

Let's keep SPARKIN' out there.

Remember this quote: "People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas. ~Author Unknown"

Don

  
  Member Comments About This Blog Post:

ZELLAZM 1/9/2010 9:33AM

    Cool, you're famous! Can't think of anyone else on here who makes a better testimony for SP!

Blessings
Michelle

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DAVEOZ 1/8/2010 9:36AM

    Metheny, Scofield, Lyle Mays, Mike Stern....Ah...

I remember them all too well while in college. Glad to know that I'm not the only jazzhead here...

Best, Dave

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TUBBYSHUKER370 1/7/2010 6:05PM

    Third wind as cool. Just don't break it!

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PUDDLE_JUMPER 1/6/2010 10:46AM

    emoticonToo cool!

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USARUNNERGIRL 1/5/2010 10:07PM

    Love the quote Don. You are such an inspiration to all of us. I can't wait until my PREORDERED copy of The Spark comes in the mail so I can read those pages that quote one of my most favorite Sparker. For some reason I STILL have not received my book. emoticon I think someone stole it from my mail. emoticon I mean if I was a non sparker and I saw a copy of the spark, I would be tempted.... emoticon Just sayin!

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FRECKS96 1/5/2010 10:33AM

    Love the quote! Thanks.

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ARAC76 1/5/2010 10:21AM

    Great quote and SO true!

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L*I*T*A* 1/5/2010 10:15AM

    so great to know someone famous...................what an inspiration you are to us all..........way to go!!!
blessings and hugs..................lita

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JOYYAK 1/5/2010 9:47AM

    There is something about posting on SP and accountability...you are right!

Joyce
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KELLI9001 1/5/2010 8:01AM

    Wow...you are flying on that mill! Great job and always an inspiration. thanks for being so consistent in reading and commenting on my blogs.

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FERRETLOVER1 1/5/2010 7:33AM

    Wow - I'm honored to know an "author"! Congrats!

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DAYHIKER 1/5/2010 6:00AM

    I never used to use the word "awesome" until I started seeing what my SparkBuddies were accomplishing and AWESOME! popped into my mind when I saw your TM workout report!! Way to go, Don!! Your quote in the book is a great encouragement to keep on keeping on! I also like the New Year's to Christmas quote--so true!!

Guess I'll have to give up Billy's (Joel) "Second Wind" in favor of "Third Wind!"
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An encouraging post, Don! emoticon
Cindy

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JCORYCMA 1/4/2010 11:14PM

    5-6 mph? That's my running pace! Good for you! I like the quote too!
Joanne emoticon

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