Back in the Saddle for St. Jude’s

This Friday marked a major milestone on my road to recovery from a major heart procedure.  A little worse for the wear but not so bad if I do say so myself.  Luckily our instructor did not end her usual unleash song, Tina Turner’s Rolling Down the River.  I would have ended up breaking Rule 2 below and looking more worn.  I simply can’t resist going 120 RPM’s on the chorus of that song. 

For those of you follow my blog regularly, you know how much I love spin class.  I fell in love with the music, movement, and madness that is spin about a year ago.  It is indeed one of my favorite ways to relieve stress.  But before getting back in the saddle, I first had to follow these three rules:

1. Rest, recover, relax.  This first rule was the hardest for me.  Having lost a ton of weight a few years ago, I was nervous that taking time off to rest and recover would throw me back off track.   So, I did a very stupid thing and broke this rule.  I went for a long 5 mile walk the day after returning from the hospital.  Initially, I felt great as you can read in this blog. https://weightlossleadership.com/2019/02/13/a-heart-filled-with-gratitude-and-love/ But, it was not to last.  During that whole week, I was recovering from the walk.

If I was going to get healthy,I needed to go back to the basics and follow this first rule.  So, I took the entire next weekend completely off and rested and relaxed.  It did a world of good and sped up the healing process.  It is very important to take time for yourself and relax after surgery before diving into your normal regimen. 

2. Ease back into exercise.  The second step after taking time to rest is to ease back into exercise.  As much as I wanted to, I did not get on the bike until three weeks later.  Instead, I went back to basics and walked at a much slower pace and for shorter distances than that first Sunday.  This less strenuous regimen provided two major advantages.  First it allowed the bruise around the insertion point to heal.  Second, it gave me a benchmark on my heart rate and gave me confidence the procedure had worked.  I now was ready to take the plunge (or in this case the seat!

3. Unleash without fear.  The last step is perhaps the most important one.  Once you have taken the time to recover, you cannot be afraid to test the limits.  It is the same lesson we all learned as kids.  Get back on the bike when you have fallen off!  I did watch my Fitbit carefully the first few songs but then gave into the vibe!  You must trust in the professionalism of your Doctor’s and your own preparation.  Get back in the saddle and ride!

And that is what I did and will continue doing.  This coming Saturday, I will again be participating in Lifetime’s Ride for A Reason to fund the good work of St. Jude’s Children Hospital.  Last year I rode all four hours and will hopefully do so again if the three rules allow.  Please consider supporting the good work of St. Jude’s through a donation at the link below.  The last picture is of me after last year’s event. https://fundraising.stjude.org/site/TR?px=4996114&pg=personal&fr_id=103544

A Heart Filled with Gratitude and Love

Last Sunday I walked Brushy Creek trail like so many Sundays before.  But something was different.  It wasn’t the light rain that was falling or the new audiobook on my iPhone.  No, this day was different because of the overwhelming gratitude that I felt as the rain touched my face.

The morning before I was discharged from the hospital after a six-hour heart procedure.  Sounds like something that might not elicit gratitude.  But in me it did.  You see a scant 4 years ago making it through or even to the procedure would not have been likely.  Weighing in at a hefty, 358 lbs. breathless and bloated, I was stressed out and strident   To read more how about how I came to this unfortunate state, read here. https://weightlossleadership.com/2018/04/09/fit-to-fat-lessons-learned-while-doubling-my-weight/

I needed a change to get healthy and I needed help to make the change.  Luckily, God set people in my life that helped me to get fit.  He also guided the hands of the gifted doctors and the kind deeds of caring nurses to bring me through on the other side.  I began that Friday with a heart that was broken and left with a heart filled with gratitude and love!

As I slowly walked, amazed that I could do so after the procedure, I looked back on five things for which I was grateful. 

  1. First is God.  Throughout my journey to better health, God put people in my path, thoughts in my head, and love in my heart.  One such person is Father Mike Schmitz whose podcasts taught me to love myself, love others and to love God.  Another person is the ICU chaplain who is responsible for producing weekly Christian Meditations.  These meditations have helped me to become calmer and look to God for answers.  Less everyone think that God only works through podcasts, time and time again, events occurred at of nowhere to lead on me on the right path.  One example is the company email that I got for a discount to Wellness that Works on the day I was about to give up (more on this organization in number 3). More recently, I have found passion and purpose as a Core member with my church’s Lifeteen group. 
  2. Next are the doctors and nurses of Austin Heart.  This gifted group correctly diagnosed my condition five years ago and set me on the pathway to health.  With medication and skill, they helped me to get my initial problem under control, so I could lose the water and weight.  With a stronger heart, I was able to exercise and get fit.  More recently, they were able to diagnose a second serious problem and address it with my recent procedure.  These doctor and nurses listed to my concerns and thoughtfully guide my decisions. 
  3. Third is WW, the organization formerly know as Weight Watchers and now Wellness that Works.  This organization and its Round Rock lead Julie Faircloth provided lessons, tools and nurturing support that have brought both fitness and comradery.  There are no better friends than my Saturday group.  To read more about this amazing group, read this blog https://weightlossleadership.com/2018/04/22/the-whys-of-weight-watchers/
  4. Fourth is my company.  The culture of Accenture is inclusive and empowering, its program to support employees Truly Human gave me the tools and time to take time for me and to ultimately become more productive. https://weightlossleadership.com/2018/09/04/five-accenture-wellness-programs-that-saved-my-life/
  5. Lastly and most importantly is my family and friends.  My wife has helped me through and loved me, through my weight gain and my journey to health.  She has been a rock and helped me through the recent procedure staying with me every step of the way.  She is kind but firm, leading me on the right path.  She is my hero and my heart!

And then the walk was done.  The rain had stopped, and the sun now shown as gratitude flowed in my repaired heart!

Change Your Environment, Change Your Life!

The key to improving your health and losing weight is your environment.  We in the 21st century live in a toxic environment.  Artificial food, false friends, and feelings of discontent lead to stress, weight gain and self-medication.  To embark on a journey toward health, we need to put away the fast food, vitriol and anxiety of everyday living to embrace real food, real experiences, mindfulness and thankfulness.

Man in field of bluebonnets
55 Bday Picture

I know I lived in that environment up until a few years back and experienced its negative consequences.   With ready access to Quarter Pounders, Diet Cokes, and M&Ms, I doubled my size and diminished my disposition.  These unhealthy eating practices were exacerbated by too much face time at work and Facebook for leisure.   The result was an unhealthy, grumpy middle-aged man who could not walk around the block.  Something had to change!  Only when I started to change my environment did I change my life!

There were three aspects to my environment that I decided to change in January 2015.  Weighing more than all but three of the heaviest players in the NFL with a goods deal less muscle tone and height, I had to take the following actions to change my environment and restore my hearth:

  1. Changed my food environment.  The first aspect that I set out to change was my pantry.  There were several nemeses that I had to swap out.  The first was Ice Cream.  I was an absolute ice cream fanatic.  So much so that I created an acronym for my Ice Cream addiction – ICR.  This is how it is used.  Once my kids could drive, I would call out – “Hey, Kyle can you go on an ICR.  Get me a large M&M blizzard and get something for everyone else.”   ICR if you have not figured out yet is Ice Cream Run and it supplemented the ice cream I already had in the freezer.  In addition to Ice Cream, I kept a pantry well stocked of chips, peanut M&Ms, and a big 1-gallon plastic container of mixed nuts.  All available for ready access whenever I became stressed.  This had to change so I sought out alternatives. 

I initially replaced my DQ Blizzard with Skinny Cow Ice Cream sandwiches and eventually Non-Fat Greek yogurt with Banana’s (I still stay away from Ice Cream totally since it is a trigger food).  I replaced peanut M&M’s overtime with WW Chocolate Peanut Butter Pie flavored bars that are individually wrapped, the same calories of a two peanut M&M’s and less likely to gouge on by the cupful!  I replaced chips with a crunchy, healthy alternative that absorbs Salsa just as well – Broccoli.  I dealt with my Mixed Nut affliction in a similar way that I did Peanut M&Ms.  I swapped out the tub full of Mixed Nuts from Costco with individual packets of smaller size that are less likely to gouge on in fits of stress eating.  These and other food changes got me one third of the way to a better environment.

  • Changed my social and work environment.  The next thing I needed to do was change up how I spent my time.  During the day and into the early evening I was spending time locked to a desk in conference calls or directing my team.  At night, I read the latest political debates late into the night on Facebook and Twitted.  Both resulted in too much work time and not enough downtime.  Additionally, the constant diatribe of uncivility on social media was stressing me out.  I could feel the cortisol racing through my veins as I dealt with the next work issue or latest political debate.

I decided to take two measures to change my social and work environment.  First, I vowed to get up and move for 10 minutes each hour and to block out 1 hour for working out in the morning.   Additionally, I vowed to leave no later than 7 PM unless the world was ending.  At first, I thought these actions would detract from my work effort, but I was wrong.  Instead, it fostered communication between my team and I and provided me with the respite to come up with better actions.

The second thing I did was make a determined effort to spend less time on social media and to spend that time on positive feeds.  I accomplished this in two ways.  I monitored and reduced my time reading social media.  When I could not reduce it as much as I hoped, I decided to change my feeds and to listen to mindful podcasts.  I actively sought out positive Facebook groups such as Spreading Positivity and liked their content.  Over time, my Facebook feeds have changed because of this determined effort from politics to positive messages.  Many of these serve as inspirations to my blogs!  I have switched my environment from Trump to Tranquility!

  •  Changed my internal environment.  The most important environment to change to get healthy is the internal dialogue running through your head.  The change in the social and work environment helped a lot in this endeavor, but I was still having negative thoughts.  To counter them, I took up meditation and mindfulness.  I have used the Headspace application as well as the Christian Meditation blog to get mind off the problems running in my head to the progress I am making in my heart!

Changing your environment is the first step to changing to the new you!  I did it and so can you!

America the Beautiful But Broken: A Prescription and a Promise (Re-post)

After a 30+ day shutdown decided to re-post this timely blog. I was in church and as in every week before July 4th we sang America the Beautiful.  This time I really looked at the words and as I sang at the top of my lungs (anyone who ever heard me sing knows that is the only way I do it), I choked up.  You see I could sing some of the lyrics like spacious skies by rote.  But other parts I should read and remember.  And on this July 1 as we head into the celebration of our nations birth, I want to convey the words that choked me up.  In this time of uncivil discourse, I think it is necessary to remember what binds us together as a nation.  It is not military might or economic strength but rather the belief of liberty for all, freedom from oppression, and most of all, the steady march of progression toward a more perfect union.  So, let’s dissect the versus focused on the bolded sections.

1. Verse 1. O beautiful for spacious skies,
For amber waves of grain,
For purple mountain majesties
Above the fruited plain!

America! America! God shed His grace on thee,
And crown thy good with brotherhood
From sea to shining sea!

Commentary.  We are truly a blessed nation.  We have resources and the freedom to pursue happiness and the means to do it.  So why the vitriol and the rancor on both sides.  We need more brotherhood and sisterhood and less tweeting on both sides.  We do not have a problem, we have an opportunity!  We have people that believe in our country coming to our borders for a better life.  True, it is not all of them.  We cannot take in those impostors who want to harm us.  But most people escaping from the south just want a better a life.  Surely the country that rebuilt our enemies with the Marshal Plan, sent people to the moon, and built a nation of immigrants can discern in a professional way the people that do not wish us well. We have done it before and we can do it again.  Instead of protesting, roll up your sleeves.  This immigration problem is solvable and we a nation built on immigrant citizens and a history of practical solutions to thorny problems can do it.  The President and Congress can do it if they put down the iPhones, look up to the Heavens, and realize how blessed we are.  Call me naïve, but I think at the end of the day, we all want a fair but firm response to the immigration crisis.  Heck we may even consider a new Marshal Plan for the South.

2.Verse 2.O beautiful for pilgrim feet,
Whose stern impassion’ d stress
A thoroughfare for freedom beat
Across the wilderness!
America! America! God mend thine ev’ry flaw,
Confirm thy soul in self-control,
Thy liberty in law!

Commentary.  This is by far the most consequential verse.  The first line “O beautiful for pilgrim feet” speaks to how the pilgrims escaped religious persecution and later civil strife to find this beautiful country.  Like the pilgrims of yesteryear, the pilgrims of today are seeking the same thing – liberty and the ability to reach their human potential.  We must be a resting place for those men and women of good intent to find their home free from persecution.  Note I said good intent.  There are some with ill intent but we need a humane process and procedure to discern who they are.  Those of good intent have and will protect our nation, build innovation, and will progress us on our path to a better nation.  Which brings us to the later stanzas of this verse.  We have flaws as a nation but we are the best thing going.  Do not kid yourself.  But we will lose our leadership status if we neglect self-control as one stanza of the song points out.  As one President and a famous Saturday Night sketch pointed out we must practice prudence and self-control.  All of us, especially the President, need to stop the late-night twitter rants and practice prudence and self-control.  Lastly, our liberty is built in law.  We somehow need to figure out a way to expedite legal immigration and provide asylum for those who need it and an opportunity for those that want it!  Laws do that and where the law stops or hinders it we need to change it.

3. Verse 3. O beautiful for heroes proved In liberating strife,
Who more than self their country loved,
And mercy more than life!
America! America! May God thy gold refine

Till all success be nobleness,
And ev’ry gain divine!

Commentary:  It is a disgrace to those men and women that laid down their lives for this beloved country, that we cannot stop the bickering, and the twittering, and find a solution to this immigration issue (and other issues facing our nation).   We are to be refined, refined by the blood of patriots, and anyone who does not look in their hearts to find a middle way does the soldiers that fought and died for this country dishonor.  We also must show mercy to those like us are seeking a better life and freedom. I ask everyone to rise-up, roll up their sleeves, and put on their working boots to solve our issues.  And our President and Congress need to lead the way or get out of the way!

4. Verse 4. O Beautiful for patriot dream
That sees beyond the years
Thine alabaster cities gleam,
Undimmed by human tears!
America! America! God shed His grace on thee,
And crown thy good with brotherhood
From sea to shining sea!

Commentary:  The patriots dream is that their country continues to press for a future!  One that sees beyond the years and today’s expediency to understand the nation’s imperative is to welcome those decided in the course of liberty and freedom.  In the end, America is not a nation but an idea.  An idea that those with the will and the drive can escape to a new beginning where the tears will stop, the freedom will flow, and the nation will prosper!

Flag on July 4th
Photo by Stephanie McCabe on Unsplash

Strength in the Broken Places – A 2019 Resolution

The world breaks everyone and afterward many are strong in the broken places
Seeking Strength in the Broken Places

One of my favorite quotes is from Ernest Hemingway in A Farewell to Arms.  He writes “The world breaks everyone and afterward many are strong in the broken places”.  Truer words have never been written!  Each of us one day will face a hardship that tests our very fiber, but if we make it through, we will grow and flourish.  You assuredly learn from your mistakes, but you grow from your pain. The imperfections of this world are designed to test our mettle and prepare us for a more perfect world beyond.  

Although the world breaks everyone in some way, many but not all become stronger in those broken places. What gifts have been bestowed on us, so we can be strong in the broken places?  St. Paul provides us with the answer:  Faith, Hope, and Love with the greatest being Love.  As we end this year, let me provide three examples of these saving gifts through the lives of others.

Faith is trust in God and self that things will get better either in this world or the next.  It isa powerful weapon in confronting hardship and in forging a new life.  One example of abiding faith is St.  John Paul II. As a priest and bishop, he showed faith that his beloved Poland wouldshake the bonds of oppression from the Soviet Union and it came to pass. As a new Pope, he had faith in the protection of Mary who shielded him from anassassin’s bullet.  He later showed faith in the redemption of others by forgiving this would be assassin.  As he aged, Saint John Paul II showed faith in God’s plan by showing us his weakness as he confronted Parkinson’s.

Hope is the belief that things will get better despite current hardships.  Gandhi epitomizes hope to me.  He faced obstacles and trials as he strove to establish the modern nation of India.  Any one of the obstacles that he faced would have dissuaded a lesser person.  But through the March to the Sea, the horror of the Jallianwala Bagh massacre, and his many imprisonments,  Gandhi retained his hope that the dignity of man would prevail. In his words, “To believe that what has not occurred in history will not occur at all, is to argue disbelief in the dignity of man.”  Hope is the belief that the ultimate purpose of man will shine through despite the broken places.

Love is the greatest gift.  It transforms the heart and soul.  I have seen it do this to my brother David, his wife Debra, and his mother-in-law Marge.  Debra is dealing with the debilitating disease of Aphasia and has been in a nursing facility since September. Please read more at this link https://www.gofundme.com/6d948wg .    She can no longer speak and must use a respirator and eat through a feeding tube as she rehabilitates.  Though she may not recover fully, she shows her love to David and Marge by getting up each day and taking on the rehabilitation exercises.  Marge shows her love for her daughter by coming by daily and sharing time.  Despite some of her own health issues, she is always there for her daughter in this time of hardship.  Perhaps the most transformed by love is my brother David.  We have had our occasional arguments over the years which is to be expected from a younger and older brother.  He has in the last year become an inspiration to me and others.  He is there after work every night to spend time with Debra and provide her with support.  He also fights for his wife as he strives to get justice from the insurance company.  I am inspired that the kid that used to tantalize me daily has been blessed with love in the broken places. 

 As we ring in this new year, let us learn from the examples above and strive to become stronger, more perfect in love!  Let’s God’s glory shine through the broken places to be an inspiration for all to see.

Christmas in Jersey

Today I am going to take a break from my typical weight loss blog because I am feeling nostalgic about Christmas and Jersey. I got in the mood by watching Springsteen on Broadway. Hearing about his hometown in Freehold made me think of my hometown in Crosswicks. Mine closer to Philly; his closer to New York; but, Jersey all the same!

Crosswicks, NJ Community House
Christmas at the Community House

(As a side note. How do you know you love your wife? When she convinces you to turn off Springsteen on Broadway to watch Secret Santa on Wheel of Fortune! Giving up your home state hero for Pat and Vana is surely a sign of love. )

Relegated to my study, I got a beer; put on my best Springsteen; and decided to write about Christmas and Jersey. Here are four of my favorite Christmas memories from my childhood in Crosswicks, New Jersey! Like the Saturday Live skit from the other week, featured here https://www.youtube.com/watch?v=4WvwX18oMR4 , Christmas memories are better upon reflection and a glass of wine (and some Springsteen).

  1. The Community House Tree. Crosswicks is a historical town where much history happened. Indeed, George Washington launched his famous Christmas time raids on Trenton and crossing the Delaware from his headquarters at the Quaker Community House in Crosswicks. This history is all fine and good but my favorite memory is from personal history. Each Christmas, the citizens of Crosswicks would light up a large Christmas tree on the grounds of the Community House and sing Christmas songs and drink hot apple cider. For that day, the rivalry between the Black Sox and Red Sox baseball teams would be buried by the tree near the baseball field with voices of joy!
  2. Hoping the club doesn’t come to your house first! My Dad worked as a Steelworker and Union Vice President at DeLaval. His friends from work and their families formed a group simply called the Club. The Club would make the rounds to each family’s house on Christmas. We mostly loved playing with all the kids. Except of course, if you were the first house on the tour. Being the first house on the tour was dreaded because it was when all the kids were really wound up and wanted to play with your new Christmas toys. Wound up kids on Christmas equals broken toys. One sad Christmas, we were the first on the tour. We were excited about our new Evil Knievel motorcycle and track. You would pump the motorcycle with air and it would fly off the track. It was our most prized toy until Jimmy and Kimmey got a hold of it. They pumped it so full of air that Evil and the motorcycle broke after flying a record 10 feet in the air. Much like the real Evil could not jump Snake River canyon, our toy could not make it 10 minutes with the kids from the Club!
  3. Granpop’s Christmas train. My Grandpop grew up in the depression, so he was careful with his money. One of his best cost saving ventures was to buy Ribbon Candy after Christmas at quarter price and put it out the next year! He may have saved his pennies when buying candy, but not when taking care of his grandkids. One Christmas, we woke up and were brought downstairs to see a fully decorated Lionel train set in the cellar. The excitement of us kids was reflected in the joy of my Grandpop’s face as he passed on his love to a new generation.
  4. Rudolph’s Nose and Dad catching Santa. One of the difficult things each Christmas was keeping my brother David from waking up
    from all his excitement at 2 AM . Me and my brother Gary had a ploy to keep David in the room we shared. Still do not know to this day why it worked and fooled him every year. My Dad used to put plastic on our windows during the Winter to keep in the warmth. Besides keeping out the cold, the plastic also fuzzed up the red light on the radio tower about a mile way enough so we could trick David. Each time when he woke up in the night and said “Is it Christmas, yet? Let’s wake up Dad and Mom! “, Gary and I would point to the red light and say that Rudolph was still flying. Even with that trick we could only contain him until 5 AM. Then we had to wake Mom and Dad. Dad in order to delay us while he was getting his Polaroid camera would say “Santa is still down here” and make some rustling sounds to keep us at bay. Oh how we sat on pins and needles until he gave us the all clear signal.

Well, I see Wheel of Fortune is finally done! I am going to get back to the real Boss and hear more tales of Jersey from the master. I hoped you enjoyed these!

Baby It’s Cold Outside, But Exercise Anyway!

Recently there has been a lot of controversy on the song “Baby It’s Cold Outside”.  Now, I am not going to get into the controversy.  No. Instead, I decided to use the melody, which I love so much, and make new lyrics that are appropriate for those losing weight! 

Here is the song with the lyrics directly below:

I really should go play,

But it’s cold outside,

I got to get away,

But it’s cold outside,

I need to exercise,

So, I don’t get fat,

What do you think of that?

I have to go, go, go,

But my body says no, no, no,

I really should go and do my exercise,

But I despise,

The cold, the cold, the cold, THE COLD!

Most of us hate to exercise when it is cold outside.  But it is a necessity if we are going to keep on our weight loss journey.   So, how do you get your exercise in, when you don’t want to go out?  Here are five tricks of the trade.

  1.  Bundle up and play!  A key to good health is getting sun.  So, the first thing is to layer up and get outdoors.   Winter is a good time for high calorie burning especially if you are in Minnesota which I will be in a few weeks.  So, layer up and have some fun with winter sports such as cross-country skiing, and sledding (as long as you are climbing up the hill after sledding down!)  Take advantage of these great sports that are only available in the winter (or early spring and late autumn when you are in the frozen tundra up north). 
  2. Romp around in your romper!  Those Marvelous Mrs. Maisel and Jack LaLanne fans out there know the power of the romper. The founding father of exercise, Jack, and Abe Weisman, Tony Shaloub’s character on The Marvelous Mrs. Maisel show us how it is done old school with simple calisthenics.  Whether you are in the warmth you are home or in the Catskills as Abe, old school calisthenics can get your heart pumping.  If you have YouTube,you might even want to one of Jack’s old TV routines shown here. https://www.youtube.com/watch?v=y4A3mdG5zbQ
  3. Spin to win! Biking outside is not always available or inviting when the roads are slick.  But you can always do inside cycling and learn from the best!  Read my recent blog on the King of Cycling! https://weightlossleadership.com/2018/06/10/heroes-of-health-series-episode-2-corey-the-cycling-king/   
  4. Take your Dog for a walk!  Some dogs are conditioned to walk in the cold.  Boots, our Bernese Mountain Dog, gets way more active when its get’s colder.  As you can see from his thick coat and bear like appearance, Boots loves the cold and can walk a lot further when it is 30 degrees than 100 degrees in Austin.  So, take care of your body and take your dog on a walk to escape that pesky cat. 
  5. Dance fever. This last one comes from my daughter Kate the Great.  When she gets done from a tough day teaching high school, she goes home, turns on the X-Box and “Just Dance”s.  Whether with an X-box game or to some Venmo videos of Taylor Swift (I personally love “Shake it Off”, dancing is an excellent way to shake off the pounds!
Boots and that Pesky Cat!

These are just five ideas to keep in shape during the winter months.  There are many more like chopping wood for your own fire or hot yoga, but these will suffice for now.  Bottom line:  Don’t get old, just because it is cold.  Exercise and have fun!

Boy It is Cold Outside

Pound away the pounds with the 3 rules of Army Football!

I meant to write this blog a few weeks ago when I infiltrated the Oklahoma Football watch party for the Army versus Oklahoma game (see picture below).  A devoted Army fan, I went to the only watch party for the game put on by the Oklahoma Alumni of Austin.  I and two other of my West Point alumni joined close to 200 enthusiastic OU fans.   

OU Football Infiltration

I thought I would leave the game about after 20 minutes since Army was supposed to lose by 30 points.  But I ended staying to the end.  For those who did not see the game, it went into overtime! Even though Army ultimately lost, they gave the powerhouse Oklahoma team a run for its money.  How were they able to do it and go on to have a top 25 season (please, please stay there and Beat Navy!)?  There are three characteristics of the Army Football team that lead to success both on the football team and for those trying to get healthy:

  1.  Consistency – The Army football team does not have a lot of plays, but what they do have they run in a consistent manner.  Each player knows exactly were to block in their Flexbone Triple Option set.  This scheme is run only at the Service Academies and it requires discipline and consistency.  Each player needs to execute flawlessly due to the smaller size of the players.  This type of consistency also served me well as I lost over 170 lbs!  I did not have a lot of plays in my weight loss arsenal but what I did have (tracking points, walking, mindfulness), I did on a consistent basis.  Each day I tracked my food, walked at least a mile, and spent at least 10 minutes on meditation.  Much like Army pounds the football down the field, I pounded away the pounds with consistent execution!
  2. Persistent –  The Army football team persistently pursues its playbook even when behind.  They do not stop running and driving even if they have to catch-up.  Passes are few and far between as they methodically drive down the field.  They never stop pursuing their game plan.  This persistence is also necessary to successfully restore your health.   When I started out, I could barely walk around the block.  But little by little, through persistence, I was able to workup to 50 miles in a single day.  I did not do it in a week or a month but through persistent exercise over the course of a year and half.  Be persistent like the Army Football team and stick to your plan.  You will get healthy!
  3. Attitude – The Army Football team stands undaunted against any foe as they demonstrated in the OU game.  They stay positive even when facing incredible odds.  Also, even when they come up short in the end (like they did in the OU game), they do not let it get them down.  They just pick themselves up and win the rest of season, driving into a top 25 spot!  You need the same attitude when tackling a weight loss journey.  Setbacks will inevitably happen.  Like the time you gain 2 lbs in a week because of work demands cut, or eat too much for Thanksgiving (while watching football no less).  But at these times, it is important to have a positive attitude and continue marching to your goal, just like the Army football team marches down the field!

I would like to end with a rephrased Army fight song for those driving to their weight loss goals:

On determined Weight Loss friend,

Keep hopeful in the fray,

Fight on to victory,

In a consistent, persistent Army Way

Go Army, Beat Navy!

My Life through Disney!

My wife and I have had the honor and privilege to watch our kids grow and prosper.  The two things that have been consistent since our eldest blessed us with her presence some 30 years ago is their love for each other and the love of children movies and Costumes.  Like many parents, we mark our children’s growth through the costumes worn and the love of children movies (mainly Disney).  Each of them grew up with a movie or two that they loved and a costume that they did not take off!   I remember my middle son and daughter wore their Hercules and Esmerelda costumes when they were little for some part of 20 days straight.  (I also find it amazing that you can give a young boy two action figures and he will be perfectly content smacking them together for 2 – 3 hours – but that is for another time).  Here is my best attempt to name each of my kid’s favorite children movies and the impact on their lives.

The eldest’s favorite movie was a toss-up between Land Before Time and The Little Mermaid.  Her most cherished gift was a stuffed stegosaurus named Spike from the first movie.  I remember the many band-aids on Spike, until the band-aids no longer worked.  This occurred just recently when Spike 2 (the first one was lost) was chewed up by her Pitbull Lacey!  She loved these two movies and they represent elements of her personality.  She is adventurous, and family focused like Ariel and Little foot, seeking out the new while caring for the past.

My second daughter’s favorite movie was the Hunchback of Notre Dame and Like Esmerelda, she is empathetic to those less fortunate.  She is a defender of the weak against the strong and cares for those less fortunate.   She can see beyond the exterior (like the Hunchback) to see the good in all.

My only son was enamored with Hercules and rightfully so.  He is courageous and strong of mind and body.  He often wore his Hercules breastplate while running through the house; shielded yet always pressing forward.

The youngest loved Mulan.  Brave and against stereotype, she is brave and smart beyond her years.  She takes on the impossible and brings honor to our house.  She is also funny like the dragon sidekick of Mulan.

Isn’t it funny how we can trace our life through movies! 30 years of Disney, memories and kids.  A great investment!

Some invest in stocks,

Others purchase gold,

Other invest in real estate,

And Futures bought and sold,

But we invest in our kids,

My lovely wife and I,

And moments like the one below,

Make me want to cry,

And thankfulness unbound,

With joyfulness and love,

And smiles all around!

IMG_3475

photography of disneyland
Photo by Makenzie Kublin on Pexels.com

 

Wellness that Works

Wellness and work usually are not thought to go together.  Phrases such as “You will work yourself to death” and “work/life balance” have slipped into our lexicon.  The Japanese even have a word for it  – Karōshi which translated literally means work yourself to death.    Beyond these terms,  most have experienced stress eating or skipped workouts because we were either too tired or had an early morning call.

I used to think like that!  I was the literal work iron man or so I thought.  Before I changed my ways, I would work 16 hours days while eating Plucker’s fried wings and macaroni washed down with cupfuls of peanut M&M’s and Starbucks.  I thought I was masterful but I was being mastered.  It did not work out.  By the end of 2014, I was an over-stressed, overweight, and disgruntled man trying to keep my head above water.  I was neither felt well or worked well.

I began to realize that it was neither work over wellness or wellness over work.  The key to working at your peak is to enact wellness that works!  What do I mean by wellness that works (beside it being the new name for Weight Watchers)?  It is the synergistic effect that wellness and work can have on each other.  Get more healthy and you can work more efficiently.  Work more productively, then you have more time for wellness.  Sounds too good to be true?  Well, my story is a testament to the potential positive effects that wellness and work have on each other.

Let’s roll back to where I started off – the end of 2014.  I had put work over wellness for many years.  The end result of this exercise occurred in October, 2014.  I was walking out of the delivery center at 3 AM – the last man out the door.  Tired and sleepy, I missed a step, tripped and was knocked myself out.  When I came to, I could not lift myself off the ground with all the weight I was carrying.  I ended up crawling until I could get to the bumper of my car and use it as leverage.

Then and there I vowed that I needed to do something different.  So among other things (joining WW, going to the doctors), I enacted Don’s four rules for wellness that works:

(1) Well rested, well tested, never bested! – The first thing that I did was to get more sleep.  Sounds easy?  It wasn’t.  At first, I thought I would miss something if I was not on each and every late night call.  I was driven to be in the know and show the “manager’s flag” on every call.

But that attitude was making me unhealthy and also was not the best leadership style.  Sure it is important to get on critical calls at critical times for support of your team and to add to the solution.  But not every call and not all the time.  Hovering over everyone makes them think you do not trust them and may even detract from the solution.   It also makes you tired and unable to think.

It was really hard at first checking off the phone after providing guidance.  But when I did, three things begun to happen.  I sometimes came up with the answer as I rested and slept on it.   My team realized I trusted them but was there when they needed me.  Lastly, I was overall less stressed and unkind during the day.  My team appreciated my new disposition and I appreciated feeling better.  Bottom line: when anxiety starts to creep, go to sleep!

(2)  Workout and Work Go Together! –  I used to know this back in my Army days but forgot it as a consultant.  As a soldier, we were paid to work out each morning.  It was a necessary and important part of our job.   Being fit helps you not to quit!

But as a leader in the private sector, I forgot that important point.  My convenient excuse was that I couldn’t work out because I had to go to work.  It was only after I again realized that you can work out while working and that working out helps you work that my life begun to change!  I begun to block out time at least three times a week to workout and refused to take calls at that time.  Also, I got an app on my iPhone that notified me every hour to do a simple set of exercises for 3-5 minutes.    The best way to get rid of stress is to sweat it out.  It also helps you stop the negative talk in your head as I wrote in this previous blog  Stop the Negative Talk and Take A Walk.

(3) Work Hard, Play Hard!  This is an old saying and a good one.  But I give it a slightly different bent.  Most people think you first must work hard to get to play.  Others note that when you play too hard, you can’t go to work the next day!   But you can have fun at work and playing hard can make you work harder.  Take sometime to talk and joke with your team to break up the day.  Find a hobby that helps you unwind.  For me, I love Karaoke.  I sometimes even sing in the woods, as this blog attests Why Not? I’m Singing in the Woods!

(4) Join Wellness that Works for wellness that works!  The last rule is perhaps the most important.  If you want to learn additional ways to increase your wellness and you work productivity, join Wellness that Works (the organization formerly known as Weight Watchers and still goes by WW).  The weekly meeting provide more lessons on how to mix wellness with work such as mindfulness and goal setting.  I could go on and on about WW (and I did in this blog The Why’s of Weight Watchers!), but rest assured it is wellness that works!

I will end with a picture that shows that work and wellness can go together.  Here is me at Devil’s Lake in Wisconsin taking a call that ultimately resulted in us getting additional work.  The old Don would have take the call in the hotel and skipped the time with my daughter.  Instead I took it from the top of this mountain.  If I was not well I could have not climbed up to get reception and do my work!  Be well, do work!

Man hiking at a scenic location
Getting my walk in while working at Devil’s Lake