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Chopping Down Mountains!

Monday, February 22, 2010

This morning my mp3 player served up Jimi Hendrix' Voodoo Chile - Slight Return. While this song may not be an obvious choice for a workout tune, I realized this morning why I put it there.

No fast beat, no catchy rhythms, just RAW POWER, STRENGTH and INTENSITY that just FILLS me with SUCH an awareness of my POTENTIAL!

"Well, I stand up next to a mountain
And I chop it down with the edge of my hand.
Well, I stand up next to a mountain,
Chop it down with the edge of my hand.
Well, I pick up all the pieces and make an island,
Might even raise just a little sand.
Cause Im a voodoo chile,
Lord knows Im a voodoo chile, baby."

True, it could just be another trippin' time for Jimi...but the way I hear it, the way I FEEL it reads:

We all have within ourselves INCREDIBLE STRENGTH and POWER to accomplish things BEYOND our imagination!

Whatever you believe you can do, this is just the beginning:

You are capable of yet SO much MORE!

Check it out:


Keep the SPARK! :-)


  Member Comments About This Blog Post:

_VALEO_ 2/26/2010 2:35AM

    I haven't listened to this song for years, so good to hear it again while drinking my morning coffe.

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SIRCATNIP1 2/25/2010 12:57PM

    Dude, you are all right.

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USARUNNERGIRL 2/23/2010 9:34PM

    What a great song Don. I think I need to make me a Don play list. You come up with some great stuff I would never think of. Thank you.

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_MAOMAO_ 2/23/2010 2:58AM

  Wow! That is incredible - and I haven't even heard the music yet. Can't play it during the ice dancing! The lyrics are intense, even w/o music.
emoticon emoticon emoticon emoticon

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JCORYCMA 2/22/2010 11:03PM

    I could have used those words earlier. I got off work from a long, busy day, and headed to the gym. Maybe I was tired, but I struggled while doing my treadmill, watching the clock the whole time it seemed. I got those 45 minutes done finally. I'm sure I did have to tap a little inner strength tonight! Thanks for the reminder that it's there in us. Sometimes we just have to dig a little deeper!
Joanne emoticon

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SATYAGRAHA 2/22/2010 10:31PM

    That is a GREAT work-out song. Beat, drive, words - everything! I didn't know you were so funk-a-delic! emoticon Rock on!

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FRECKS96 2/22/2010 10:24PM

    Thanks for the reminders!

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Cardio Double Dipping Day!

Sunday, February 21, 2010

Nailed another 5 miles in 60 mins. this morning, then headed out to our local bike club's ( www.southerntierbicycleclub.org/ ) annual meeting and signed up to be a member. Lifetime membership for old coots like me runs a whopping $30! Can't beat that, eh...?

While there I ran into another member of our Binghamton Area Losers, MAZUR157 and enjoyed catching up with her. I'm SO hoping to begin to get some opinions from others in the bike club about my upcoming new bicycle upgrade and features to be looking for. Also getting PSYCHED about taking road trips of greater length and variety. Another member of SparkPeople alerted me to a special 42 mile bicycle tour throughout all 5 boroughs of New York City, which is SO tempting, however my schedule is already filling up quickly for the months ahead. However they do this every year, so it will DEFINITELY be on my calendar during years to come!

THIS YEAR, however, the bike club is sponsoring their annual Great Finger Lakes Bicycle Tour which features "A full century ride! Excursions to Seneca Falls and Cayuga Lake State Park! Hikes to Watkins Glen State Park gorge from camp!"

A full century ride...100 miles! That would be so AWESOME to accomplish! There is no question in my mind that I WILL do at LEAST a century ride in my future...just not sure if June would be too premature to consider a realistic goal...

After the meeting it was such a GLORIOUSLY SUNNY DAY I just HAD to get out a grab a piece of it and went Nordic Walking for another 5 miles from Town Square up & down the Rail to Trail. Although I did a smidgen of jogging I chose to stick with the walking but focused on really THRUSTING the poles and working the arms, shoulders and back.

Has anyone watched the Olympic Cross Country Skiers...? Just INCREDIBLE what a FULL BODY sport that is! Perhaps it was the Olympic-scale of their efforts, but I'd never noticed before how much the entire body SPRINGS with every thrust of their poles...especially when they're double-poling it! This, along with the weather, inspired me to put more OOMPH into my pole work during today's walk.

At the end of my walk a couple of great tunes wrapped it up for me:

Acoustic Alchemy - Homecoming (unfortunately couldn't find one by A A, but a respectable version by a father & son team)


Here's another tune by A A which is more mellow, not exactly a workout tune, but one of my favorites by them: Augustrasse (just LOVE that repetitive, off-sounding keyboard riff! Has me HOOKED!)


and lastly, things got a little funky to my step with Michael Jackson's P.Y.T.!


So after my double dip of cardio today I am REALLY ready for an early and long night's sleep!

Let's all have a GREAT week ahead!


  Member Comments About This Blog Post:

USARUNNERGIRL 2/22/2010 8:43PM

    Ooohhh the Century Ride sounds like fun. Hope you get to do it one day. Between your mill work and your walk you sure got your fitness on. Way to go.

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FERRETLOVER1 2/22/2010 8:51AM

    I've never managed to do a century ride, but I have done 50 miles - it's great!! emoticon

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FRECKS96 2/21/2010 10:19PM

    Great work today Don! So glad you got to enjoy the sun today, enjoy your rest tonight even more.

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JCORYCMA 2/21/2010 10:17PM

    I am a huge Acoustic Alchemy fan! As always, you are a fitness inspiration! Come out to Iowa some July and ride in the RAGBRAI. We get quite a few New Yorkers who come out annually and ride it.


Comment edited on: 2/21/2010 10:18:37 PM

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PKTREKGIRL 2/21/2010 10:02PM

    Great workouts! I like double dipping days - they make me feel so...strong!

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    I am suitably impressed Don !

emoticon emoticon emoticon emoticon emoticon

Comment edited on: 2/21/2010 9:59:58 PM

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Pausing To Measure Progress

Thursday, February 18, 2010

A couple days ago I managed to bang my knee and as it was too sore I was off the treadmill. Today I couldn't tolerate yet one MORE day off my 'mill so I decided to get on, but at 4 mph rather than my usual 5+ mph. Used the same incline of 10.

Now a pretty steady constant for me and my 'millwork is that I start sweating around 15 mins. into my workout. I sweat enough to start swabbing with the towel I keep nearby and turn on the built in fan (kicking in my "afterburner"...lol) on my treadmill. I may sweat a little earlier when adjusting to a speed I've recently bumped up to.

Tonight I didn't start sweating enough to bother with the fan until I was 40 mins. into my routine! My body's so accustomed to the 5 mph effort that 4 mph doesn't have NEARLY the effect it used to! I'm sure that must be an indicator of the level of fitness to which I've risen...woo hoo!

Late, darn it...off to bed...keep SPARKING everyone! :-)


  Member Comments About This Blog Post:

JEANNEADAIR 2/20/2010 12:57PM

    Hope your knee is completely better soon.

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USARUNNERGIRL 2/19/2010 10:50PM

    Ahhh so sorry you got an injury. Hope your knee heals up so you can get back to the new pace you like to cruise the mill on. Take care and get that knee well.

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DOLLIE6 2/19/2010 7:11PM

    Sounds like you know what to do. Keep on Sparking.

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VEMAN1 2/19/2010 3:50PM

    Way to struggle through some level of exercise. I stressed my plantar in my right foot yesterday. I had to stretch it a bit today to get through the workout. And, it feels pretty good. Remember to ice it even if you don't think it will help.

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L*I*T*A* 2/19/2010 12:22PM

    emoticon emoticon

blessings and hugs.............lita

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FERRETLOVER1 2/19/2010 8:19AM

    emoticon emoticon emoticon(There's no emoticon with a guy on the treadmill - sorry about that!)

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JCORYCMA 2/19/2010 12:15AM

    Too funny! I thought I was the only one who could time her workout by how far my sweat had spread! Like you too, if I need to ramp it up a bit, I can tell if it's effective by how much sooner I start to sweat. I always held to the etiquette when speaking about females - women perspire. However, when I work out, I SWEAT!
Joanne emoticon

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KATRINA333 2/19/2010 12:14AM

    Well done! I found that I really needed my rest days and that I underestimated their contribution to my health plan. Sometimes our body gives us these small injuries so that we 'rest' and recover. Good for you for listening and adjusting to your body's needs.

Take care! Katrina emoticon

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PUDDLE_JUMPER 2/18/2010 11:59PM

    Sometimes a little moderation is necessary. With my joint replacement, I need to take it easy some days. It swells up and I have to slow down. I think I may need to look back into that chair exercise team and check out some of those work outs for when I am knee sore. You are like the energizer bunny, you keep going even when you take a licking. I need to get some of that spirit. I walked today but now I am swollen. So, tomorrow, maybe I'll check back into the chair team for those off days.

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TREATL 2/18/2010 11:38PM

    Sorry you were injured. You made an intelligent decision to "cool it" (exercise-wise) for a couple of days. Interesting observation about training intensity. Get better soon, okay?



Comment edited on: 2/18/2010 11:38:29 PM

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And a FOURTH member of SparkPeople was ALSO THERE!

Wednesday, February 17, 2010

Introducing BAMOM19! As she says on her SparkPage: "I am 54 years old and I've lost 143 pounds and kept it off for 4 years now."

Regular hat's OFF, PARTY Hat's ON to celebrate Diane's accomplishments!

Here is a link to her SparkPage:


And HERE is a link to the 2008 USA Today Article Featuring Diane and her tremendous accomplishments! She did a wonderful job of Spreading the Spark through this article TOO!


Sadly we hadn't known in advance about our being together at this event, but it's wonderful to discover it now!

Also, while we're talking MAINTENANCE, let me pass along the news that another one of our Big Losers, 4A-HEALTHY-BMI, is writing blogs related to the science and success of maintaining long term weight loss at Second Helping Online:


What a wonderful SparkFamily we have here!

Nite all!


  Member Comments About This Blog Post:

PUDDLE_JUMPER 2/18/2010 11:55PM

    You are very a very supportive member of team Spark!!!

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KEENTINA 2/18/2010 5:34PM


I will have to try the SecondHelping site later - it's not coming up right now.

They are certainly inspiring, aren't they?

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L*I*T*A* 2/18/2010 10:02AM

thanks for sharing..............
blessings and hugs..........lita

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COLOURFULME 2/18/2010 1:25AM

    I will check all your blogs out during the weekend! At work I can't watch youtube, is blocked, and many other links give an error message. Has to do with their policy for web use at work.

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JCORYCMA 2/17/2010 10:45PM

    Thanks for the inspiring links!

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OUTDOORGIRL69 2/17/2010 10:21PM

    Thanks Don for your blog today. It was well worth reading.

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Thank You Everyone!

Tuesday, February 16, 2010

Just a quickie tonight as, alas, SP is once again blocked @ work...sigh...!

Thx for all your support! I'm hoping this Dr. Oz episode will inspire more folks in need to have hope, catch the SPARK and reclaim their LIVES! :-)

Some links below to various segments of the show:









  Member Comments About This Blog Post:

DAVEOZ 3/3/2010 11:06AM

    I remember seeing you. I have to wonder about the panty hose though on Richard. emoticon

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COLOURFULME 2/21/2010 8:33AM

    Indeed thank you soooooooo much to share it and nice to see you in moving along in the last video! Hit the road Don!

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LEELYNN2 2/18/2010 9:39AM

    loved the show; thanks for the links!

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OUTDOORGIRL69 2/17/2010 10:58PM

    Thanks Don. It was very inspiring.

God Bless

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KELLI9001 2/17/2010 9:31PM

    Oh...I was in tears listening to these. Thanks so much for posting the links. I really wanted to see the show but missed it. Absolutely FANTASTIC. Glad such an awesome person like yourself had the opportunity to participate. Hats off to you!

You are 1 fine man!

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PAWPER 2/17/2010 8:44PM

  Don Saw the whole show. It was amazing and I know you were in disbelief to be there. Congratulations on all your fantastic accomplishments. The smile on your face about says it all. One happy guy! Keep up the attitude and keep on goin' on.

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USARUNNERGIRL 2/17/2010 8:18PM

    Thank you for the links Don.

Spark is about to be banned possibly at my job too. emoticon

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DDOORN 2/17/2010 7:56PM

    Yes, I am in what they referred to as the "pit" to the right of Dr. Oz in the 2nd link...about in the middle of that group.


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KEENTINA 2/17/2010 7:29PM

    Don - Thanks for the links! I missed the show since it's on during my work shift!

Are you in the group behind Dr. Oz on his intro during the Richard Simmons segment? (the 2nd link) I never knew Simmons was a heavy kid.

4A-HEALTHY-BMI: I haven't ever heard that either. I worked for the Arthritis Foundation for about a year and they don't have any research to support that either. There is no cure for arthritis and children (even infants and toddlers) can get it. Joint replacement surgery is an option for some but some medical plans won't pay for it partly because it's fairly new and the decision-makers don't always understand the procedure nor the benefits. Arthritis and chronic pain are often seen as hypocondriac diseases or "the invisible disability" because you appear healthy. Chiropractors can see the bone spurs of arthritis on an xray but medical doctors don't recognize it.

I was lucky - my doctor said "No one can feel someone else's pain." I soak a lot - that hot bath works wonders! - and I'm always taking ibuprophen. I don't want the surgery right now but I do hear a lot of people who swear by it. Others have a long, hard recovery. Good luck with your surgery when it comes!

Comment edited on: 2/17/2010 7:56:05 PM

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SIRCATNIP1 2/17/2010 7:05PM

    Gee, it seems I know a genuine bonafide celebrity TV star. Congrats, Don, this is awesome.

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L*I*T*A* 2/17/2010 12:33PM

    emoticon emoticonthanks for sharing.............blessings and hugs.......lita

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4A-HEALTHY-BMI 2/17/2010 3:47AM

    Thanks for putting these up - it was fun to see you and BOTZZZ in the audience!

I have a bone to pick with the segment about the knees, however (and yes, pun intended). I have never read any evidence that damaged cartilage or arthritis can be repaired by losing weight, and my personal experience is not consistent with his claim, either. And I've read a lot on this, since my own knee was damaged at 17 and I've been living with it ever since.

The pain can be lessened and additional damage can be prevented, but there will be no repair in there. The body is not "healing itself" in this case. It's just a matter of physics - less pressure on a joint can help it hurt less. But cartilage damage and arthritis are not reversible, and will not go away or lessen.

I still cannot do any kind of impact activities without stiffness and pain afterward, although I've lost 180 lbs, have a BMI under 24, and have less than 20% body fat and massive quads from weight lifting and spinning.

I have no idea how orange wedges are supposed to illustrate "repair" of the joint, since you're never going to be able to PUT BACK the pulp inside an orange once it's damaged or gone. And that is exactly the case with a knee, as well.

He started with a NEW, DIFFERENT orange, and that's what the doctors recommend for me - a knee replacement. But not until 20 years from now...

Comment edited on: 2/17/2010 3:52:09 AM

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DAISES2 2/17/2010 1:27AM

    thank you don.i have just spent an hour looking at rhese clips and other links.thank you so much.

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SUZIAND 2/16/2010 11:34PM

    Awww man! I didn't catch your earlier blog until now and missed the show! : ( Will you have any clips of it that you can link on here? I would soooo love to see it!!! I'm glad the world got to see one of the biggest inspirations here! (That would be you, Don! )

Take care!!!


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