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No Elevators! No Escalators! Stairs Only From Now On!

Monday, August 12, 2013

I have to admit, I much prefer having a predictable routine for working out than having to "wing it" all the time.

Our lives have been in constant churn since the end of June when we packed up our house and moved to Virginia. Today was the start of my first full week in the new job....and I love it!

It's very different than the job I had in's in a very large office building and the key to getting stuff done is to walk around a I do!

I logged 15,000 steps on my trusted Bodymedia CORE armband today. And I made a resolution; I will not use elevators or escalators while in this job.....stairs only for me people! My office is on the 5th floor, so it's totally doable. There's a gym in the basement, on the exact opposite of the building from my office, so even more opportunity for walking.

I did my new ST routine today (see blog
). I was in a little bit of a rush, so I focused exclusively on deadlifts. I did 10 sets, slowly increasing the weight till I couldn't go any higher. Then I did a quick (10 minute) Hi Intensity Interval session on a spin bike, then showered, and got back to the office in a little over an hour.

My routine still needs a lot of refining, but I think I can make it work with just a few tweaks. So far so good.

And I like having predictable meals, Being on the road these past 2 months, then being up at my mom's, I've made too many exceptions to eating clean, and so I'm up about 6 lbs. Back to packing my own lunches (salad & chicken breasts). SWMBO is glad to have the kitchen all set up in our new place too. It's nice and big...but it does get warmer when she's cooking than our place in Florida did....go figure. In any case she's whipping up some good meals for all of us....she even concocted this weird looking, yet wonderful tasting, mash of cauliflower, spinach, lemon juice, a little garlic and voila! A very cool little side dish that makes everything from chicken to pork to veggies taste incredible!

We went through 3 heads of cauliflower over the weekend!

And I'm back to tracking my food in the tracker again as well. I made the excuse that it had become tedious and superfluous while we were traveling. Tedious, maybe, superfluous, quite possibly true....but I have empirically proven, time and time again, that when I stop tracking food, I start to gain back to tracking we go!

It's nice to be back in my Spark routine!

Have a great night Spark friends!

  Member Comments About This Blog Post:

GRACEOMALLEY 8/13/2013 1:38PM

    So glad to hear from you! Sounds like you had a bit of transitional confusion that is resolving. The job sound great, your plans sound fabulous and thins appear to be movig smoothly for you. REAT! Keep up the good work!

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LJCANNON 8/13/2013 1:20PM

    emoticon I do enjoy Routine! Makes Life a bit easier, I think!
LOVE your Resolution to get in the Steps at Work!!

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HANSBRINK 8/13/2013 12:36PM

  A lot to be said about routines and being able to eat healthy!

Sounds like the ST is settling back in. Congrats.

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BEATLETOT 8/13/2013 12:28PM

    Sounds wonderful! I'm glad you're enjoying your new job! Congrats on all the walking!

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FANGFACEKITTY 8/13/2013 6:54AM

    I like routines, and rules. Or, at least I like knowing what they are so I can choose to break them. Enjoy the stairs! 5 flights is perfect,just enough to feel some work,not enough to tire out your legs.

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GREENGENES 8/13/2013 12:28AM

    Great start!

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    Welcome back to the routine of a healthy life... (sounds so much better that way, doesn't it?)

Glad you are finding your rhythm...


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WOUBBIE 8/12/2013 7:33PM

    Ah, routine! The best way to get from Point A to Point Beautiful!

Recipe, please!

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UMUCGRAD 8/12/2013 7:32PM

    Welcome back. So glad you're loving your new job.

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Getting back in the groove!

Monday, August 05, 2013

Well I've been on a good vacation workout streak. I lifted 5 days last week and did cardio every day, including Saturday. Took Sunday off, then back in for ST and a spin class today....I've got to do something to counteract Mom's home cooking!
emoticon emoticon emoticon emoticon emoticon

(Actually, SWMBO has kind of commandeered the kitchen....making lots of veggies and thinning down the starches & carbs my mom so loves to make!)

I gave my new 5-day/week lifting routine a good run last week and will get in at least 2 days this week. We go back to Virginia on Wednesday and I'll try to check out some gyms near our new house on Thurs & between the continuous unpacking process.

In the meantime, I'm refining my new routine. I focus on a different body part each day, only doing 3 sets of 3-4 lifts, then jump in to some cardio.

Since I'm on vacation, have more time, and really need to get back in to my routine, I've been doing 5 sets of each exercise, focusing on really good form as I build back up to my pre-move weights. The ST sessions have been taking about an hour, then I jump in to a spin class, or, something new to me at this gym, a Bodypump class...basically a cardio session with a light barbell...pretty cool actually

Overall though, this has been a great vacation. The weather in Boston continues to amaze me...after 3 years in the Florida panhandle, anything less than 95% humidity feels dry. It was 67 degrees when we woke up this morning and temps never passed 80....I love it!

SWMBO, #2 son, my mom and I have had a few good day trips out to Boston's North Shore, a zoo trip, and we went back to the town I grew up in (Winchester) to hang out at a few of my old really is a pleasant little town...with some awesome Italian delis, nice public parks, and it now even has a Whole Foods...where were you when I was growing up!!

Peppered in between our day trips and my gym trips, I've gotten in lot of reading on my beloved Kindle, and I've even found myself taking little power naps in the afternoons!!! After 6 weeks of frenzied moving activity, this has been a welcome break!

Now if I could just start logging all my food again....may have to wait till I get away from Mom!

Have a great night Spark friends!

  Member Comments About This Blog Post:

TRIANGLE-WOMAN 8/30/2013 8:59AM

    I am also getting back into the groove also after the summer doldrums.

Glad to I'm not the only person in the history of the world to have that problem Nice to have the kick in the pants about the tracker too. Need to get my focus back...

Thanks for...

)) -::-
. .))
((. .. Spreading the Spark!-::-
-::- ((.*

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    Sounds like a great time!!!
I am sure Bodypump was a fun challenge for you:)

Gotta love those afternoon power naps!

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LISAINMS 8/6/2013 12:03PM

    Sounds like you are having a great time before you start the new job!

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    Sounds like a wonderful break, and yet you are still keeping your healthy habits involved!

Enjoy the time with family (Mom especially) and good luck with the return to Virginia!


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JONESINATOR 8/6/2013 8:06AM

    Virginia! Welcome to our grand, lovely state. We have both big box gyms and small gyms (like mine!). I hope you find your new home and area most enjoyable!

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GREENGENES 8/5/2013 10:50PM

    Sounds like a great vacation. We lived in NH for several years and I love going back to that area. Enjoy!

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    ahhhhh it sounds fabulous!! I do NOT want to lose strength while I'm vacation.. so I'll be visiting some CrossFit boxes while I'm there.. WOOT WOOT!

As for moms and food.. LORD.. it is no bueno! but ohhhhh so delicious!! Good for you that SWMBO has jumped in to help you out.. that's cool.. and cool that your mom lets her! I wnet to Highschool in Northboro a very long time ago.. love the area!


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PAMLICO-DAZE 8/5/2013 9:50PM

    Vacations and Mother's cooking can be challenging. emoticon

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The Iron Never Lies!

Tuesday, July 30, 2013

Well, well well.....'tis been a while since I've blogged!

Man have we had some major life changes....much too many to put into one here's a quick reader's digest of the last month;

We packed up our Florida household goods at the end of June and moved into a 2-bedroom place until I finished up work. We hit the road north on July 10, taking our time driving up I-95 to Virginia. On the way we stopped in North Carolina to spend a weekend with our older son (#1 son). He and I lifted in the gym where I promptly kicked his ass on deadlifts! (335 lbs....he got the bar 2 inches off the floor and dropped it....I got in 3 reps!)

We arrived in Virginia and took possession of our new home....SWMBO loved's 4500 ft2 on 3 floors and she has a jacuzzi tub with double sinks in a bathroom she can call her own! The packers arrived with our stuff on 18 July and they spent the next 3 days unloading, uncrating, and unboxing all our stuff....during the 3 hottest days of summer! I checked in to my new job in DC, then told them I needed a few weeks to settle in to the house and take some time off before starting up full time.

SWMBO, #2 son, and I got things as settled as we could at the new house....found all the stuff strewn across all the various rooms of the house (dining room dishes in the basement, bath towels in the living room, etc), then drove up to Boston to spend some time with my mom (she lives in Andover, a small 'burb on the Massachusetts/New Hampshire border.)

Man it's beautiful up here! I grew up in Boston and love it every single time I make it back. The summer weather is incredible! SWMBO and I spent a day in Lexington and Concord and just about swooned at how pleasant it was.....70s, breezy, and dry!

We're here until Aug 7, then back to VA to finish up the house and I start work officially on 12 Aug.

On the fitness front...well my victory against #1 son has been short lived because....I must confess....

....I went 10 days without working out!!!
emoticon emoticon emoticon emoticon emoticon

New town, new job, no gym, lots to do.....blah, blah, blah, blah, BLAH!!!

So we get up to Boston to spend 2 weeks at my mom' Mediterranean immigrant mom, who loves nothing better than to cook for and feed people.....and I could see a looming disaster.

But thanks to the wonders of Google, Google maps, and a credit card, I found a very cool little gym JUST AROUND THE CORNER FROM HER HOUSE, and paid them $30 for a 2 week membership....unlimited visits, and unlimited classes!

So last Thursday I went in and faced the music. I did a light legs & back session that day and a light chest & shoulders on Friday. Hit a spin class on Saturday morning, then rested Sunday.

I was a little sore...and humbled. Nothing was easy....and I had to de-load about 10-20 lbs on most exercises. Then I planned out my new routine and am giving it a go this week. Stasi trainer guy and I developed a 5-day/week lifting regimen...something I can do in about 30 minutes then do some cardio as well. I think, with my new job, I'll be able to get in about an hour-long workout each day.

The new schedule will be;

Monday - Back (deadlifts, seated rows, pull-ups, chin-ups)
Tuesday - Chest (Bench press, incline press, flyes)
Wed - Shoulders (Overhead press, lateral raises, shrugs, rear delt rows)
Thurs - Legs (Squats, leg extensions, hamstring curls, thigh adductor & abductors)
Friday - Arms (Dips, triceps ext, triceps pushdown, bicep curls, hammer curls, reverse curls)

Each of these ST session should take 30 minutes. After each ST session, 20-30 minutes of cardio intervals and hour!

Yesterday, I did deadlifts after a 2 week hiatus from kicking #1 son's ass....but I had to back the weight off to 315 lbs....and could only knock out 3 reps.

As Henry Rollins says, "The Iron Never Lies"

(Henry Rollins, for those of you old enough to remember, was the singer for the ultra-hardcore punk band, Black Flag, back in the 80s....he's mellowed out some now)

Yes, sometimes it feels like there is no can 2 short weeks cause such a setback....hell if I know. To kickstart my system, I did a spin class after lifting yesterday.....I was beat, but it was well worth it.

Today, we drove up to Boston's north shore (Gloucester, Salem, Rockport) for another gorgeous day watching the Atlantic, then I did the chest routine....and walked into a "Bodypump" class.

Bodypump was pretty's basically an aerobics class with barbells. I kept the weight low just in case (40 lbs) and was glad I did. We worked out the entire body in 45 minutes, moving the weights in all sorts of directions doing pretty much every lift I have planned for the whole week!

But it's helping me survive vacation here at my mom's.....physically and mentally. SWMBO gets up every morning at 5:00 AM and goes for a nice long walk.....and we keep each other from snacking on the myriad of crap my mom keeps pushing on us ("have another biscotti....they're so delicious!")

We go back to VA on Aug goal is to get in 1000+ fitness minutes for our time here and 500 fitness minutes for those first 6 days of Aug!

It's good to be back Spark friends....have a great night!

  Member Comments About This Blog Post:

DDOORN 8/1/2013 12:43PM

    Good deal on that gym! Looking forward to heading out Boston way mid-Sept. for a self-supported cycling tour out to Provincetown and back. Hello Cape Cod! :-)


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HEALTHIERKEN 8/1/2013 12:07PM

    ". . . ....I went 10 days without working out!!! "
Man-oh-man-oh-man, did I need to read this today! Gave me a whole new jolt of determination. I, too, have been off the Spark wagon for too long--longer than 10 days, I confess. But hey, if GETSTRONGRRR can slip for a bit, it's ok for a mere mortal such as I to do the same : )
My organized New Start Date will be August 4. I'll explain the significance in a blog later today.
Long and short of it: thanks, GETSTRONGRRR, for giving me that extra shot of determination by being vulnerable like me : )

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LJCANNON 8/1/2013 10:42AM

    emoticon Resisting your Mom's Treats is NOT An Option so it is GREAT that you found a near by Gym and you have a Live-In Accountability Partner!! I love hearing about your Workouts - Even though I am EXHAUSTED afterwards, LOL!! I am NOT Surprised that you OutLifted your Son!!
emoticon The new place sounds Great, here's hoping The Cat adjusts Quickly!

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    Is it wrong that I love it when you kick one of your boys - or for that matter any boys - @$$?? Cuz I like it! A lot. Glad you're back!!

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    Well, you know what they say...use it or lose it. Apparently it applies to more than just vacation time. Although I have never understood how people can choose not to take all their available vacation time each year. The French have a much more civilized attitude about vacations than Americans...they take them and there is rarely any working during them - no calls, no e-mails. Anyway, I digress.

Kudos for out lifting #1 son! It's a good thing to show the young whippersnappers we can still take them down if needed. In my case it is literally, when we were still in training together last year I got to spar with my kids. They don't like to admit it but I still beat just like Bill Cosby said...I brought you into this world, I can take you out. emoticon

Glad the move went well. How are SWMBO and #2 son (and the cat) adjusting to the new digs and everything?

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    Good to hear you are surviving! And I know you wouldn't be out of the gym for long emoticon

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WOUBBIE 7/31/2013 4:07PM

    Missed you! I break a sweat just READING your blogs!

Working out and missing workouts reminds me of something Vladimir Horowitz said about practicing piano: "If I don't practice for a day, I know it. If I don't practice for two days, my wife knows it. If I don't practice for three days, the world knows it."

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CHEEKYGEEK 7/31/2013 3:47PM

    VA is gorgeous! And has real seasons! So jealous. LOL Glad the move went well, and offering my admiration for finding a gym while on vacation. Way to go!

Best wishes on the new job and house!

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LISAINMS 7/31/2013 3:21PM

    Ten WHOLE days?!? LOL. Enjoy your visit. Sounds like you have everything under control.

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HANSBRINK 7/31/2013 2:23PM

  Congrats on the move and getting settled (somewhat) in the new house.

Keep us posted on your workouts. I'm interested in knowing when you feel you're back to your pre-move workouts. GIANTMICROBE mentions coming back refreshed after a long break and being better/stronger. That has never happened to me and it takes me about 2 to 3 weeks to get back into the swing of things. Sometimes I feel like I'm just a wuss.


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RACEWELLWON 7/31/2013 10:02AM

    Congrats on your Move , Good luck in your New Home and position . Love the Boston Area used to live in Marblehead , I miss it - looks like you'll have great stories and new adventures to Blog about cannot wait to hear . LiL Racer emoticon

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GIANTMICROBE 7/31/2013 7:49AM

    Muscles are kinda like brains. You can lose things quickly, but RElearning is always much faster than learning. You will get back on track in no time- and who knows- maybe be even better. I was away from CrossFit for a week and when I came back, upped weights, added inches to my box jumps, could run faster, and even went up a band in pullups. All I'm saying is sometimes a long rest can be good, even if at first it doesn't feel that way.

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PMRUNNER 7/31/2013 5:56AM

    While you have been moving north, we were moving south (MA to NY). Transition was rough on my fitness, eating, and waistline, but now that we are resettled, we are re-establishing a proper routine. Hope you find a good gym in VA!

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CONFIDENTLY_FIT 7/31/2013 5:02AM

    Enjoy the time with your mom and the gym your are visiting! Your new routine will be here before you know it:)
Safe travels to you and your family!

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IRISHBEANERGAL 7/30/2013 11:05PM

    You've had a whirl wind of a summer!

yeah, it sucks when you take a break - you lose so much so quickly - BUT - you can get it back just as quickly because it's just muscles relearning, not the original LEARNING...

Congrats on kickin' your son's @ss... bet that felt good (insert evil laughter here)

Well done- and welcome back!


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REBECCATKD 7/30/2013 10:30PM

    Welcome back! You're so resourceful, making sure to find a gym for your vacation. Ten days without a workout must be a record for you, but don't forget all the stairs you climbed while moving into the new house.

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JSTETSER 7/30/2013 9:02PM

    Busy, busy...

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    I was wondering when you and your family would be arriving in VA.
I am amazed at how fast you are returning to your hard-core workouts, after your busy move.
Enjoy your vacation and visit with your mother. How does son #2 feel about starting in a new school?
I have a son and d-i-l working in DC, but living in MD. Unfortunately, I have to travel across country to visit them. My last trip was in May.
Good luck to you and your family. May you get settled soon. Wishing you the best in your new job.

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Safari Across America

Thursday, June 27, 2013

OK, life's about to start picking up speed for us here.

Tomorrow (Friday) we've got packers coming to our house to start boxing up all our household goods. The plan is to box everything up Friday, Saturday, and Sunday. Simultaneously, on Sunday, the moving truck is coming, where another crew of guys will load our stuff all up on the truck, which should then depart for Virginia that night.

Saturday, in the middle of all this, SWMBO, #2 son, and I (as well as one fat, white cat) will move into a 2-bedroom apartment (furnished) nearby for the next 10 days. Monday we clean out this house and turn over the keys to the owner.

Meanwhile, I've still got a bunch of things to finish up in the office between the 1st and the 10th of July when we hit the road. Stasi guy and I agreed that our last ST session will be next week on the 5th....he gave me that evil interrogator's smile as he described our next few workouts ("Zince you vill be drivink so longe, ve vill vocus on legs (Since you will be driving so long, we will focus on legs)"

Bring it Comrade!

Once we hit the road, we're taking about 5-6 days to get there. We're taking 2 cars; SWMBO takes the mewing cat, I take the mewing #2 son. We're a good team, I keep her in sight in the rear view mirror and she calls me every 20 minutes on the cell telling me to slow down. SWMBO's usually only good for about 6 hours of driving a day, so we make plenty of stops and ususally get checked into a hotel by 5:00 PM.

As we head up I-95, we're stopping in North Carolina for 2 days to see our #1 son (the 25 year old gym rat....can't wait to get him in the weight room to see if he can out dead-lift his old man!). If all goes well, we should arrive in northern VA around the 15th, get settled in to a Residence Inn near our new place, take possession on the 17th, and hopefully.....HOPEFULLY, take delivery of all our packed up household goods on the's hoping!

That'll give us the weekend to get settled in then I'll start the new job on the 22d

Then will come all the usual relocation hassles; finding good grocery stores (I'm digging the Wegman's chain in's like Whole Foods on steroids!), getting #2 son registered for school, learning our way around the neighborhood, finding a gym, and, yes, maybe even finding a trainer!

Bottom line is we're an adventurous family, so this is like going on Safari across America....just need to make sure we don't start fattening up by eating out for the next month or so!

I'll be on SP as much as I can, but it might be episodic at best....or I might get bored out of my mind in hotel after hotel and have to blog all about it!

Have a great night Spark friends!

  Member Comments About This Blog Post:

DOUGDC 7/31/2013 9:37AM

    Sounds like you're pulling things together very well. Lovely house, time with family, and avoiding becoming a pasta balloon in the process. Also great that you're getting your experience out for others to share. Good tools put to good use.

Enjoy NVA


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CLAIREINPARIS 7/11/2013 3:37PM

    My goodness, you really don't have a boring life, do you?! I wish you all the best of luck for your fantastic move and your settling in to a new area and a new job... I love changes and big adventures, so I am a bit jealous! :)

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HAKAPES 7/9/2013 12:22PM

    Wow, that is some serous holiday logistics! :-)

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DDOORN 7/1/2013 9:46AM

    Beautiful country in northern VA...I'm sure all your efforts will pay off nicely!


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LJCANNON 6/29/2013 8:23AM

    emoticon Congratulations on a Great Plan! Safe Travels!!!

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CBLENS 6/29/2013 8:20AM

    Wegman's is the BEST! You will get use to the traffic and there are some good bike trails.

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RACEWELLWON 6/28/2013 9:58AM

    Congrats on your new residents. Sounds like you have it all under control !! Love Road Trips - looking forward to the next update blog ! emoticon

Comment edited on: 6/28/2013 9:59:54 AM

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BILL60 6/28/2013 9:19AM

    Hang tough, my friend,

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STRONG_SARAH 6/28/2013 1:46AM

    I'm moving too. This weekend actually. We are moving 4 adults, 1 child, 2 dogs and 6 cats. Yikes!
Good luck to you and your possessions, I hope you all arrive safely.

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PROT358 6/27/2013 11:43PM

    My goodness I would be stressed out of my mind just thinking about everything that needed to get done! You seem remarkably calm and collected. Enjoy Stasi and good luck with the move!

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KA_JUN 6/27/2013 11:33PM

    Good luck and safe travels!

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IRISHBEANERGAL 6/27/2013 11:09PM

    Best of luck on Safari - can't wait to hear about your adventures!

Take good care of you and yours!


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SKINNYINMYHEAD 6/27/2013 11:07PM

    Sounds like a plan... I'm soooo gonna miss Stasi.. but I do like Woubbie's idea of a Swede!... You don't sound stressed which is cool.. I've moved around a lot (lived from Florida to Alaska)... and always had the same atittude "this is an adventure"... you won't have the cool view you had in your Florida home.. but there will be special things about your new home you'll appreciate as much.. can't wait to hear about the challenge with your #2 son!

Have a great time! build some memories!

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WOUBBIE 6/27/2013 9:08PM

    Hope all goes according to plan and you and your family (and your stuff!) all arrive safely!

Bye bye, Stasi-man! Maybe you can find a big silent Swede in Virginia to tower over you and take his place!

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DOUGDC 6/27/2013 8:58PM

    Love your attitude for a cross country move. Sound's like it will go well.

Welcome to Virginia!


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TRIANGLE-WOMAN 6/27/2013 8:57PM

    Sounds like a whirlwind...Virginia is beautiful.

After 22+ years in the military and 7 moves I'm happy to plant a tree and watch it grow!

Good Luck!

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Me - The Spin Instructor!

Thursday, June 20, 2013

About 6 weeks ago, I got hired for a new job in Virginia. We're looking forward to the move, but in the meantime, I am still plenty busy in my current job.

Last month, during a weekly scheduling meeting, my 20-something front office assistant throws down on me.

"Hey boss, maybe you should come do one of our spin classes one of these Thursday'll see how it's done!"

In my head I quoted Richard III, "So wise so young, they say do never live long", but out loud I just peered over my glasses and said, "Maybe I should just come in and teach one of your damn spin classes and kick all your asses while I'm at it"

20-something perks up, "Do you want to teach? That would be cool!"

"Sure sign me up.....and bring an oxygen tank, you'll need it"

With everything else going on, I relegated this conversation to the interesting but irrelevant compartment of my brain. But bright and early Monday morning he hits me up with, "So are you ready for Thursday.....I put the word out, it's going to be packed! Everybody want to see what's on your playlist. I bet them it'll be full of KC and the Sunshine Band!"

"Listen you little sh!t you just make sure I get a clean bike, that the sound system works when I plug in my iPhone.....and that I have your mommy's number to call when you collapse onto the floor and start crying out her name!"

Needless to say, Wednesday night I got to cracking, putting together a high energy playlist for Thursday's class

Sure enough, it was packed this morning. Every bike was taken and everyone smiled a sh!t-eating grin that said, "get ready, the boss-man's gonna take us to Funky Town!"

20-something guy comes over to me, "You OK boss? You know it's totally different being up here in the front of the class than being one of the riders"

"Listen monkey-boy, I have spent my whole professional life enjoying being in charge, I think I can handle a spin pass me your mommy's phone number"

I gave everyone a couple of safety cues (have water handy, ease up on the resistance if you get tired, slow down if you need to), then eye-balled the front row that filled up with slim-trim Crossfit beasts and said, "All of you guys keep up the best you can....raise your hand and I'll administer CPR if you need it"

And off we went!

I gave them 50 minutes of fast/low resistance down hill, slow/hi-resistance uphill, got them out of their seats, back in their seats, had them belt out victory cries when we pushed real was a beautiful thing!

At the end we stretched it all out for 10 minutes and took a group photo (I suspect it'll re-appear in some gag going away gift). A bunch of them came up and said, "Wow, that was brutal", "Man you made us torch off some calories today!", and my favorite, "Hey those were some great tunes!"

One plump lady in her 40s came over and said, "Wow I can't believe what a sweat I worked up!"

"That's good," I said, "sweat hardens up into muscle!" She grinned and walked away happy

So now I know that I have some post-retirement options.....apparently I can successfully plug in an iPhone and get a room full of people to pedal in unison!

Here are my Digifit results

I actually got in a good workout while I was at it!

Have a great night Spark friends!

  Member Comments About This Blog Post:


    Play list! Prove to the world you're not loaded up on KC and Abba.

Always a riot to take the youngsters down a few pegs. Especially the CrossFitters...they are a special brand of crazy.

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RACEWELLWON 6/25/2013 7:53PM

    Sorry so late on this one - Way to Go !! Love your blogs they make me laugh - Its great getting older !! Maybe the young one forgot that we oldie moldies got around on our bikes and not Virtually !! emoticon emoticon

Comment edited on: 6/25/2013 7:53:33 PM

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VHALKYRIE 6/24/2013 9:45AM

    Awesome!! Sounds like everyone worked hard and had fun doing it!


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DDOORN 6/24/2013 9:37AM

    AWESOME DEAL! I've toyed with the thought of pursuing Spin Instruction at some point...not there yet, but often have thought: hey, that'd be a great tune for some high resistance spinning. Love Funkytown! :-)

Have you completed any Spin Instruction classes or workshops or are you just teaching from your own experience?


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STRONG_SARAH 6/23/2013 1:47PM

    Ha! That's fantastic, not only did you teach a class everyone loved but you showed that 20-something how it's really done! (Did you really have KC and the sunshine band?) lol

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BEECHNUT13 6/23/2013 1:33PM

    You sound like a pretty hip boss.

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    LOL! I love your stories! Sounds like a great class! I haven't been interested in spinning since I'm not much of a biker but you make me want to try one. :)

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CHEEKYGEEK 6/21/2013 12:45PM

    emoticon I love that you totally got into it and rocked it. Way to step--er--spin it up!

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HANSBRINK 6/21/2013 11:45AM

  Congrats! Nothing like a front row of people saying "Bring It!"

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BILL60 6/21/2013 9:40AM

    I hate to admit it, but SUPER WELL DONE, Weenie man.

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GIANTMICROBE 6/21/2013 8:38AM

    Awesome story!!!!!! I would have been dead... well actually I wouldn't even have shown up, because I HATE HATE HATE HATE HATE biking/pedaling/anything having anything to do with bikes at all. But I love the story anyway, Boss :)

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PROT358 6/21/2013 12:35AM

    Hilarious! I think that Stasi trainer of yours wore off on you some. Do I detect something slightly devious? ;)

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SKINNYINMYHEAD 6/20/2013 11:14PM

    That is freaking hysterical!!! ROFL.. but.. you never shared your playlist!! You absolutely kill me.. my favorite line?? "now pass me your mommy's phone number" ROFLMAO Oh Thank you.. that was just awesome!!

Great job!!! I wish you had it on tape!!

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DOUGDC 6/20/2013 10:40PM

    What a marvelous experience. I'm sure you'd make a great instructor. What with all that Stazi training you've gotten. Glad it worked out well!

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    That sounds like a very rewarding hour well spent!

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MSGO72 6/20/2013 9:58PM


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OPTIMIST1948 6/20/2013 9:26PM

    I dont know you well, but I find the mental imaged incredibly entertaining!!

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WOUBBIE 6/20/2013 9:10PM

    Very satisfying!

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RAPUNZEL53 6/20/2013 8:51PM


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