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....and on the 8th day, he rested

Sunday, February 05, 2012

Well I finally made it back home was a 10 hour travel day! For whatever reason, my staff got me 2 connecting flights to make it back home; Kansas City to Dallas to Atlanta to Ft Walton Beach...Yikes! They somehow convinced me that this would get me home quicker than one connection. I think they were messing with my head and high-fiving each other after I left. Luckily everything ran on time....even though some wicked snow started blowing through Kansas in the AM.

As I look back on this past week I realized I worked out 7 days in a row since last Sunday. Now some of those workouts were just 30 minutes long, but here's the deal....that's still a 30 minute workout. Now here's the really cool deal....I said above that the workout was "just 30 minutes long"

I now feel cheated if all I can get in is 30 minutes! Five years ago when I started getting serious about exercise, mostly running, a 30 minute run was pretty exhausting....I was out of Schlitz after that. Over time I slowly built that up (my favorite motivational saying in those days was "My long runs will soon become my short runs")

Now I'm on the other end of that spectrum....some days, I think "Well if all I can do is 20-30 minutes it's hardly worth changing clothes"


I felt perfectly energized on those "short" workouts this week. I just upped the intensity a little to get more out of it. As a matter of fact, when I hit Atlanta, rather than take the tram from Terminal T to terminal D, I just plugged in my headphones, put on the racy tunes I use for my Tabata Intervals and did the Hallway Heisman sprint through the tunnels to stretch out my legs....10 extra minutes of perfectly good cardio, while carrying and towing about 40 lbs of gear.

But today is a rest day. I actually slept in till about 7:00 and woke up feeling great. It's nice and foggy here in the panhandle, so I'll get some reading done watching the fog roll in over the water (which will be perfect....for reasons unknown even to me, I'm in the middle of a Horatio Hornblower book; I'm in a nautical mood maties!)

I do need to go into the office for a few hours. I'm hosting a 3-day conference here this week of my far flung empire of 13 division across the country. We're doing a "no host" social Tuesday night and our annual awards banquet on Thursday, so free time will be at a premium.

That's all for now Spark's menu will be green smoothies and veggies to detox from 5 days of Kansas City BBQ and steaks!

Have a great day!

  Member Comments About This Blog Post:

ERIKO1908 2/7/2012 11:11PM

    you have an awesome way with words!! i love it!!

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EYES_ON_THEPRAZ 2/6/2012 1:11PM

    Hope you enjoyed your rest - you deserve it!

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DDOORN 2/6/2012 10:02AM

    With all your travels, nailing your 30 mins. daily is so AWESOME! Way to SPARK! :-)


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HEALTHIERKEN 2/6/2012 12:01AM

    Good for you. But I still have a hard time thinking of a green smoothie as a de-toxifier, to me it sounds pretty toxic : )
Give me berries and fruit for my smoothie, and green stuff for my stir-fry : )

But you're miles ahead of me in the fitness/health field so maybe I should be changing my ways too!

Enjoy your rest, for sure: anchors away!

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BRADOS 2/5/2012 3:30PM

    Have a great one - you certainly have earned it!

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KAYZAKCX 2/5/2012 1:37PM

    Would love to have seen the airport sprint emoticon. I used to be the same about cycling. If I couldn't get in 25 milez, why bother? Now, I love my short commutes as much as I do my long rambles.

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SAHARASUE 2/5/2012 11:19AM

    Good for you on the workouts. Way to hoof it in the airport. Amazing how we can change the body with a little consistency, and the mind too. Enjoy your down time!

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BEATLETOT 2/5/2012 11:03AM

    And all this time, I thought those people were about to miss their flight...turns out, they were exercising!!!

Sounds like a beautiful, peaceful day today. I wish I worked for you! =)

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SAFARIBABE 2/5/2012 11:01AM

    LOL Funny you should mention Q....I happen to be wearing the tank from one of my fave Q places R.U.B. Figure if I wear the shirt I won't eat the Q. LOL I's warped logic. Enjoy your Kindle time! It's well deserved!!

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BOSS61 2/5/2012 10:55AM

    Wow! Great blog and good for you. Indeed you are Mr. Motivation.

I love Hornblower too. Read all the books (and many others in that genre) many times. Another thing sort of in common...

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GUDDIGO 2/5/2012 10:03AM

  Try going to south east asia....

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....but I fear my workout

Thursday, February 02, 2012

Well I continue to be a carnivore here in Kansas. Last night we passed on BBQ and went out to a steak joint. It was chock full of could tell by the ceiling decor....1000 empty bags of Crown Royale were staple-gunned into the ceiling can't make this stuff up.

I of course had the buffalo steak....just as tasty, and half the calories!

Well this is still a "whirlwind" week (it is Kansas of twisters yet). My boss flew in here too, so now it's a big to-do. He's a great boss though. As long as there's some free time to work out and a good dinner plan, he's easy to get along with. See why I think he's great! (Although I did have to bang out a bunch of e-mails after dinner to answer some of his questions earlier tonight)

We ended all our meetings around 2:30 and the next big event was a hoopla reception, so we both got time to hit the gym before 5:00. My inspiration for today was something I read on a white board and I'm still pondering it.

There's this guy I know who I haven't seen in maybe 15 years. When he first got in the business we worked together briefly (he was a bit of a knucklehead), now he's running his own division and doing great, so he took me by his office and we got caught up.

The first thing I saw in his office was a magnificent road bike levitated on this contraption:

"Dude, what the hell is that?"

"Dude, that's my magnetic's awesome! In the winter it gets too cold and icy here and the gym is too far away. With this I can ride at lunch, in my office, ON MY OWN BIKE!"

"Dude, your a friggin' genius! Seriously, you're a genius! Sorry I called you a knucklehead way back when"

"Dude, it's alright, you should get one though, they're great"

Then I looked over at his white board, full of scribbles and erasure marks, but blocked off in a corner, in what appeared to be permanent ink I read;

"I fear no man, but I fear my workout.
If I don't fear my workout, it isn't hard enough"

I teared up. "Grasshopper, you have taken the stones from my is time for me to leave!" and we called it a day.

So I hit the gym, did a full hour of good cardio on the rowing machine and the bike, then conquered my fear of meeting the Nike abs routine and had at it for another 15 minutes.

Do I really fear my workouts? Not really. I do everything I can to look forward to them. It's a nice tough guy saying though and something I'll keep remembering for those days when I'm reluctant to go and can say to myself, "Well of course you don't want to go, it's supposed to be hard"

Now, how do I build a gym in my office.......

Have a great night Spark friends!

  Member Comments About This Blog Post:

YOUNGNSMYLIE 2/4/2012 5:56PM

    What a great quote! And a great-looking device. I don't really have an excuse in No. Ga. to be using it, but I want one. GREAT blog and workout!

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HEALTHIERKEN 2/4/2012 12:26AM

    Great blog! Great boss! Great knucklehead! Great quote!
Thanks : )

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JOYLINNKNITS 2/4/2012 12:01AM

    That's way cool! Wonder if we who don't work in offices would get something like that too...

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EYES_ON_THEPRAZ 2/3/2012 5:20PM

    Another contraption to add to your long list of workout gadgets!

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KAYZAKCX 2/3/2012 11:48AM

    I like it. Trainers are great. I bought one when I first got clipless pedals and spent a day or two riding the trainer and praticing clipping in and out so I wouldn't look like a doofus by forgetting to unclip and falling over on the road. The trainer comes out every winter, except this one. And yes the first time I took my clipless pedals out on the road, I fell over. Twice.

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DDOORN 2/3/2012 9:52AM

    Always good to push the envelop! Have tried, but can't get into the trainer mode.


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BEATLETOT 2/3/2012 8:36AM

    So have you bought one of those yet?

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BILL60 2/3/2012 8:16AM

    I have one, but luckily the climate in South Texas doesn't require my using it. Hang tough!!

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SAFARIBABE 2/3/2012 6:50AM

    I'm shocked you haven't already converted your ofice to a gym and moved into a cubicle to work out of! I mean you have ALL the gizmo's...well all except this new toy! But I've got 50SP goodie points that says you've already looked it up on the web! LOL I think I finally figured out what's wrong with my boss! The woman doesn't eat!! Safe trip home!

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ERIKO1908 2/3/2012 12:01AM

    if it was easy they wouldn't call it work...keep it rocking!! good luck on getting the office situation all figured out!! :)

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BRADOS 2/2/2012 10:47PM

    have a good night - and I have not seen one of those bike gadgets either - cool

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Kansas City here I am!

Tuesday, January 31, 2012

Well today was a very full day....and I think the rest of the week is going to go like this.

Not a lot of free time on the horizon....just enough to get in a quick workout (30 minutes) each day, log my meals, get caught up with Spark friends, and maybe eek out a blog or 2 (I think I have my priorities straight)

I'm in Kansas!! Kansas City Blues and Kansas city BBQ!!! What could go wrong there?!?

I've got a team of guys that work up here and I come visit them every so often to see how things are going (I think they like to have me visit too, but one is never sure). Part of the routine is to go out for a team dinner, and for whatever reason, they really like to go out to BBQ joints.

Can't say I fight them too hard, but I've got 3 more nights here and we've had BBQ 2 nights in a row! (But it was damn good Q). Luckily, I only had a cliff bar for breakfast and hit a subway for lunch, so I think I'm good for total calories.....even though about 800 of them are smoked and pulled in one form or another. (good news is I didn't even try the potato salad & french fries that came with it...Go meat!)

I was able to duck out for a quick 30 minute cardio session in the gym before dinner, which is what I got in yesterday as well.....I may have to feign illness and go detox on the elliptical for a few hours tomorrow night.

Now the very good news is, 3 of my folks who I hadn't seen in a couple of months said, "Hey boss, you look like you've lost a lot of weight"

I smiled kindly at the young apple polishers and said, "Thanks, actually my weight hasn't changed that much, but I've re-distributed it some"

Which once again re-enforces what I've seen a lot of people writing about lately....ditching the scale. I'm not quite there yet....but slowly, slowly....

That's about all for tonight Spark friends....I'm hitting the sack early

  Member Comments About This Blog Post:

DDOORN 2/2/2012 1:29PM

    Enjoy your travels!


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VALERIEMAHA 2/1/2012 6:16PM

    I loooooooooove the KC blues clubs, tho since i'm a veg head, not so much the Q LOL! Damn, you really seen to have a penchant for successfully juggling all the demands in your over-the-top busy life, man!

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DARKTHOR 2/1/2012 10:31AM

    Doing things right and keeping (or adding to) your muscle while losing weight is the way to go. Plus, you'll look great and be healthy. Keep up the great work. It sounds like you are making things work for you, even with the BBQ dinners.

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BILL60 2/1/2012 7:38AM

    You're doing it. Hang tough!!

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SAFARIBABE 2/1/2012 7:04AM

    WTG!!! Don't forget to bring home a doggy bag of Q for your friends!! Remember the guy I was seeing last year? He was actually a national BBQ judge! "Memphis in May" and all that jazz. Yeah I dumped him anyway. Oh well! Rumor has it KC also has good steaks. You might look into that. LOL

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BEATLETOT 2/1/2012 3:10AM

    Hooray for you! And hooray for weight redistribution!

Enjoy Kansas City...I've never been, but it sounds nice!

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ERIKO1908 2/1/2012 12:00AM

    you are an inspiration!! and now I'm hungry for BBQ!!! keep working are keeping it on track!!

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MTULLY 1/31/2012 9:06PM

    I appreciate how you are able to stay on track even when you are out of town. I am still working on that one.

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Slowing it Down...the key to success!

Sunday, January 29, 2012

Well surprisingly enough, I had a pretty relaxing Sunday, even considering I spent about 3 hours in the office this afternoon.

This morning I solved a funky computer challenge I've had for a long time. I've been collecting and digitizing DVDs for years from this place called the Teaching Company (
) and had them stored on a USB hard drive. Well I want to watch these bad boys on the big 50 inch plasma, but don't want to go through the hassle of plugging & unplugging etc.

Well this Blu Ray player I bought at XMAS is frikkin' awesome!! It connected itself to the home wi-fi, scanned every computer in the house (to include removable drives), and can play ANY type of video or audio file from anywhere direct to the TV

Anyway, short story long, I skipped the Sunday news shows and got caught up on proto-Mesopotamian civilizations for the morning. And I got a head start on my packing.

Tomorrow, I travel to Kansas City and return Saturday, so I had to go in to the office to finish up some reports and punch out a few e-mails to keep things moving at work while I'm away. Then I hit the gym to get in some cardio and abs.

Faithful readers will know about my recent struggles with the Nike Training Club abs app. Well it's getting easier because I finally realized something....I can slow things down.

5 years ago, my mid-life ennui expressed itself in a desire to run....after a lifetime of avoiding it. So with my mind set to conquer this aversion, I read everything I could get my hands on about running. I learned that running should be enjoyable, that one should run at a comfortable pace where you can conduct a conversation, that you should finish feeling strong and acclimatize yourself to running longer and/or faster only after you build a solid base.

It was like the heavens parted and the angels sang to me of God's truth! No wonder I hated running...I always bolted out of the chocks at such a high speed, I couldn't sustain it, forget about enjoying it. Slow it down, chum, ease into at a pace that makes you feel like you can go on and on. Don't worry about the time, just keep moving.

So it only took me about about 10 days to figure out the same thing about this simple 15 minute abs routine. It was kicking my ass because I was going in afterburner, doing every sit-up, every twist, every "Crazy Ivan" at the speed of heat.

Today I paced myself, doing them slow and steady, keeping enough gas in the tank to get through the whole routine fairly gracefully. And it worked! When Nike's audiatrix chimed in to keep my back straight, I spat back "Keep your own back straight biyatch, mine is just fine!" and kept going through all 3 sets.

So that went well....felt so good that I came home and when #2 son challenged me to a round of Halo, I was all in....and so went the rest of my afternoon.

That's all for tonight Spark friends....tomorrow, Kansas City, here I come!

  Member Comments About This Blog Post:

FANGFACEKITTY 1/31/2012 6:58PM

    I've been trying to get my daughter to start out slowly when she runs, instead of like a bat from he'll, as she runs out of steam before the first mile.

In her 13 year old wisdom she has informed me that doing so "won't work for her"...even though she refuses to try it.

Oh, to know everything there is to know again! How much simpler life would be.

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SAFARIBABE 1/30/2012 10:15PM

    ROFLMAO!!! You mean you've actually stooped to cursing out iPhone apps? LOL Although you do a lot of travelling for work....exactly when IS your next vacation scheduled for? Might I suggest a sunny clime with no electricity? I know several really nice spots that would fir the bill! WTG on kicking the program's digitized butt!

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DDOORN 1/30/2012 12:10PM

    Spark ON!

Hey, would love to know what Blue Ray player you got as I haven't yet sprung for one, but am eager when I DO to be sure to get one that does as yours scanning pcs, playing various file the sound of it and have had this in mind for when I buy this gadget. I hear some flat screens also have this capability via USB drives, etc.


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BILL60 1/30/2012 7:53AM

    You're doing super!!

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KAYZAKCX 1/30/2012 3:28AM

    Sounds like a very enjoyable day. Have fun in KC.

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ERIKO1908 1/29/2012 11:33PM

    I love how we talk back to our workouts!! Thanks for the smile you caused!!

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    About a month ago, after next-to-no research and trying to run quickly from the get-go, a friend told me to start running slowly and I will last longer. And she`s right! There`s always learning to be done :)

Enjoy your trip.

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Mambo #5

Friday, January 27, 2012

So somehow I totally forgot about this dinner we had signed up for. SWMBO reminded me last night that we had signed up to attend this United Way fundraising dinner and we were sitting with some friends who were also doing a local "Dancing with the Stars" routine at this hoopla, "so no backing out!".....Kitschy, but cute & fun.

I moved up my gym time to 4:30, got in a great ST session, came home, showered up and changed for this "Denim & Diamonds" event....ladies wore jeans and bling, guys....whatever.

Dinner was a big buffet of not so bad stuff....steaks in some weird cream sauce with noodles, some breaded chicken breasts (surprisingly tender), tons of veggies (loaded up half my plate with these), and a ridiculously huge dessert table with a 5 ft chocolate fountain surrounded by cookies, cakes, and fruit.

All told I think I got out of dinner for about 800 calories, even with a pecan bar and half a brownie.

The rest of the night was pretty good, but I was itching to leave by 9:30. They had a bunch of silent auctions going. SWMBO and I bid on a few of them and she was all set to win this spa day package (she was the winning bidder until after 9:00 when I told her, "No more bidding! They're not announcing the winners till 1100....I'll buy you a spa day just to get out of here!".....It's been a long week....I felt pretty tired and was getting cranky.....obviously!

But our friends won the dance competition so we had to stick around a little longer anyway. SWMBO is a social butterfly and once they started playing "Mambo #5" there was no holding her back. She was on the floor with a bunch of gal pals swaying and jiving to Lou Bega....which got me thinking.....

Our couple friends that won the dance gig are about our age....they guy is about 6 ft, bit of a belly, not a specimen of peak physical conditioning.....yet somehow, he had the moves and didn't look half bad out there. Me, I'm not a dancer

"So brother, tell me how you and your child bride prepared for this thing" I asked him as I watched SWMBO raise the roof on the dance floor

"Oh, we took about 5 lessons and practiced on our own for a few hours at home each week" Then he grabbed me around the shoulders and walked me to the table where his instructor sat with her whole troop of professional dancers.....they had donated their time and volunteered to get all these couples ready for this event.

Gab, gab, yak, thing you know I'm walking away with their card, half-signed up for some "complimentary lessons"

So we'll see....I've toyed with this idea for a while now....more to follow....right now, I'm beat!

Have a great night Spark friends!

  Member Comments About This Blog Post:

JOYLINNKNITS 1/29/2012 4:00AM

    Sounds like fun!! I've wanted to get my DH into some lessons for the two of us...have to see how you do!!

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ADEWYN 1/28/2012 5:47PM

    sounds like a good time!

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BEATLETOT 1/28/2012 11:52AM

    Sounds like fun--and you can't beat the price!

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LENKA763 1/28/2012 10:43AM

    I love that song, no wonder you had to stay longer.

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SAFARIBABE 1/28/2012 10:08AM

    Hopefully you can get a bit of rest this weekend! Some quality time with your beloved Kindle and family. A friend of mine and his wife started taking dance lessons in advance of their daughters wedding and have kept at it ever since. Well they did drop it for a bit cause the Mrs keeps trying to lead and argues with him b/c he has no rhythm but that's the way they always are. They've just re-signed up. SO...I say go for it! A little extra cardio never hurt anyone. Have a great one Sugar!

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FRECKS96 1/28/2012 8:48AM

    Awesome!! I've always wanted to take some lessons myself but could never find the courage. No time like the present!

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NEEBREW 1/28/2012 8:39AM

    It would be a blast! I hope you take the lessons!

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DDOORN 1/28/2012 8:20AM

    Dancing appeals to me a great deal also...always loved music and figure I'm WAY overdue to put that love to practice through dancing. I've blogged about our local Swing Dance Society and the challenges for this klutzy, two-left-feet, shy, self-conscious guy trying to get out there on the floor!


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BILL60 1/28/2012 8:04AM

    Perez Prado, the creator of Mambo #5, can get my toes moving real quick. Get some lessons and do some Salsa cross-training. You'd be surprised how much energy you'll spend, once you get to know what you're doing. Great stuff!!

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    Sounds like fun!

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CHEEKY1000 1/28/2012 12:10AM

    That sounds like so much fun! Enjoy!

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