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

 

 

Don’t Stop Believing: A Weight Loss Journey in Three Intervals

Over the last few months, I have been training to be a Spin Instructor.   The thought that I could be a spin instructor a few years back was unimaginable.  Cresting at 358 lbs., I could not ride a bike for more than a few minutes without one of two things happening.  Either I would throw out my back, or so much pressure would be applied to a certain area that it would become numb, worse yet.

Guy on Cycle
I am on the Edge of Glory

I only started to do spin after I had dropped some weight.  Then, I fell in love with spinning.  Part of it was the music, part of it was the exhilaration, but most of it was my instructor, Corey Ellis.  You can read more about this hero of health in this blog. Heroes of Health Series, Episode 2 – Corey the Cycling King

I knew I had to go that extra step after finishing 4 hours of spinning during Lifetime Fitness St. Jude’s Fund Raiser – Ride for a Reason.  I decided to get certified as a Spin Instructor.  The added benefit is I get to be trained to Corey.  See the picture of me, Corey, Kaisa, and another cyclist after the Race for the Cure.

lifetime

On October 20th, I will get the chance to teach part of a Spin Class for the first time and I am totally stoked.   I have come up with my Simple Set (a series of spinning intervals timed to a music) that speaks to both my weight loss journey and obstacles that we all need to overcome in life.

I have come up for a title and a subtitle for my Simple Set.  The main title is For Excellence We Strive.  The secondary title is called “Don’t Stop Believing, Even When You Are Living on A Prayer, Because You Could Be on The Edge of Glory” (a careful read will tell you the name of my songs!).  Here is the meaning of the two titles.

The main title is “For Excellence We Strive” for two reasons.  First, it is the motto for my class at West Point, the class of 85 (more later).  The second reason is during the training, the cyclist will have three opportunities to strive for excellence only to be beat it in the next interval.  Why?  Because the excellence of today is the mediocrity of tomorrow.  You must always strive for excellence, and when you achieve your goal, it is not time to revel and become complacent.  No, it’s time to strap on your cycling shoes, clip in, and race to beat your previous best!

I will not repeat the second title but instead tell you why I picked the three songs:

  • Don’t Stop Believing – Journey. This first song represents the start of my weight loss journey and simulates climbing up a hill that slowly ascends.  As you make the first few steps on the path to health, it is important not to stop believing you can do it.  Even though the climb is getting harder after the first few moments of success, you need to keep pushing.
  • Living on a Prayer – Bon Jovi. This second song is prefect for the mid part of any weight loss journey.  Three times in this song, you climb up as you pray that you overcome the next obstacle that is in your way.  And three times, you reach the exhilaration as you find success; only to meet the next hill.  I also picked this song because it has the lyric “Oh your half way there, oh Living on a Prayer”.   I remember my half way there moment on my weight loss journey.  It was at my 30th West Point Reunion when I had lost one half of my weight goal (see picture below)
Picture of Classmates
Half Way There – West Point Reunion

Also, many times as I got stuck, I was Living on A Prayer.  Praying that I would not give up.  Praying that I could do it.  Praying for a New Life!

  • On the Edge of Glory – Lady Gaga. I will not lie.  I picked this last song as a tribute to Lady Gaga after seeing her performance on a “Star is Born”.  But, then I realized how well it fit.  Ask any Lifetime member of Wellness that Works (the organization formerly known as Weight Watchers) and they will tell you the last few pounds to your goal are the hardest.  But it is essential not to stop when you are on the Edge of Glory.  The song is perfect for this last set because during the verses you climb large hills but then at the end you feel the exhilaration of the chorus as you spin out at 110 RPMs!

So, there you have it.  I am on the Edge of Glory and hopefully I will achieve it on October 20th.  If interested, message or text me when we solidify the exact time.  It will be at Lifetime Fitness Austin (still trying to figure if it is North or South).

Five Accenture Wellness Programs that Saved My Life

Last Thursday I had the pleasure to attend the Austin Chamber of Commerce Business Awards with some of my Accenture colleagues from the Austin office.  We were finalists for two awards – the Employee Wellness and Environment award for large offices.  Here is the group at our table.

Table Celebration
Austin Chamber of Commerce Business Awards

Smiles abounded at the table even though we did not win.  Why were the smiles so broad?  I can’t speak for my friends, but I can speak for myself.  I was smiling because Accenture’s wellness programs helped save my life!

This may sound like an overstatement.  I promise you it is not.  Before I became an active participant in Accenture’s wellness program I was on a downward trajectory.   Too much stress and not taking care of myself drove up my weight and ruined my fitness.

The bottom hit at halftime at my son’s senior homecoming game.  My son was nominated as Homecoming King and I and my wife were to escort him on the football field.   Carrying over 300 lbs. on a hot Texas evening, my calves became so tight I could barely move.  I had to momentarily move behind the bench and stretch out my legs.  Luckily, just before I took the field my legs stretched out enough so that I could hobble onto the field.

Homecoming picture
Nearly missed homecoming

My wife and son were kind but that was a close call with my health and only one of many.  I had to do something.  So, I explored Accenture’s wellness programs and they came to the rescue.  Specifically, these five programs helped me to lose over 170 pounds, restored my health, and improved my outlook on life and ability to handle stress.

 

  1. Wellness check-up – Each year our company provides for a free wellness checkup for employees and their spouses.  The wellness checkup is followed up by recommendations and assistance as well as a discount on your insurance.  The wellness checkup indicated that I had a health issue.  I was contacted and followed up with a more complete physical (also discounted through the company) that verified the issue and provided the proper diagnosis.  With the treatment prescribed, my shoe size shrunk back down two sizes.  It also helped provide me with enough energy to seriously attack my weight problem.
  2. Employee Discount Program for Weight loss program – I now had the immediate health issue under control, so I looked around for a weight loss program.  I was toying around with a liquid-based diet since it worked in the short term in the past when an email appeared in my email box offering half off on Weight Watchers for a year.  With that single email and discount, my life was forever changed.  Those who regularly follow my blog know the impact Weight Watcher’s has had on my life; leading me to lose over 170 pounds in a year and a half. The Why’s of Weight Watchers!  I still attend every week.  But the first step to this life changing program was the Accenture discount email that I received on January 1, 2015 (Yes, I kept the email as a memory!).
  3. Accenture Active – Another program that was key to my transformation was Accenture Active.  I was one of three leadership journeyers during the first year of the program.  In this role, I was afforded weekly sessions with the other journeyers and a fitness coach.  In addition, I had the opportunity to blog on a weekly basis as a means of encouragement to me and to others.  Also, the program provides a Fitbit to each employee and their spouses as well as a program called JIFF that allows you to get prizes for meeting wellness goals and tasks.  With the Fitbit and the encouragement of JIFF rewards, I went from being able to walk 1000 steps a day to 10,000 steps or more daily.
  4. Mindfulness Training – With my fitness on the right trajectory, I had to tackle the underlying problem for my health issues in the first place – my reaction to stress. Accenture again came through with a program.  My boss worked with a local company to provide mindfulness training for leaders.  In the class, I learned the practice of meditation and mindfulness that I use daily.  I may still have some moments, but this program has really helped me in focusing on the now and not worrying unnecessarily about the future.
  5. Truly Human Campaign – I had my head and body half way in order, so I now had to turn to my heart. Accenture has a program for that also called “Truly Human”.  It provides programs and advice on how to leverage the unique talents of individuals.  It provides exercises and  tips on how to be kind to both yourself and your colleagues.  I wrote about the importance of taking care of your heart as well as your body in this previous blog.  Feed your soul, heal your body The Truly Human campaign helped reinforce my daily practice of thankfulness journaling and capturing positive events in a happiness journal.

I want to thank Accenture for my new lease on life.  To end, I will close with a catchphrase from my time at Accenture Active – Life’s Attractive When Your Accenture Active!

I’m Back, Right on Track

I was temporarily derailed on my Weight Loss maintenance program the last few weeks.  So much so that my Lifetime standing was potentially threatened.  The first two weigh-ins this month I was off by two lbs. Not the worst thing but I really cherish my Lifetime distinction.

What got me slightly off track?   It was not dramatic.  I did not suddenly binge eat a bunch of M&M’s or stop exercising.  Nor did I stop my other good habits (in fact they saved me – more on that later!).  No, it was three items that without the habits that I learned at Weight Watchers would have derailed me permanently.

I think of these external items as the Weight Gain Axis of Evil!   Before the discipline and training I received at Weight Watchers, this Axis of Evil caused me to balloon up in a matter of weeks.  The diagram below shows the three elements of the Axis:

The Weight Gain Axis of Evil
The Weight Gain Axis of Evil

Here is how they impacted me in my temporary setback.

  1. Travel woes.  Both weeks I was traveling for work out of town and had a delay on some of the flights.  Plus traveling two time zones away.
  2. Work Stress. I was taking on more work responsibility while still retaining my current work.   In addition, I had a packed two-week schedule with deadlines and planes to catch.
  3. Lack of Sleep. I could not sleep for the most part driven by the first two elements of the Axis.  First, I kept thinking it was 5 am when it was 3 am because of the time zone difference.  Second, I had to catch planes early in the morning and late at night.  Third, the work stress and the tight schedule made me anxious making it difficult to fall asleep.

I caved in the past before Weight Watchers when I confronted the Weight Gain Axis of Evil.     I would wake up too early or go to bed too late causing Cortisol to race through my veins.  Then the stress  elevated the cortisol level and the fatigue factor, making me eat more and exercise less. The result in the past; easily a five-pound weight gain in a week with additional weight gain until I could get of the loop.

This time however I was able to recover from the fleeting set back with the lessons I learned from Weight Watchers.  Here are the 5 items that helped me.

  1. Don’t Panic! – Like the Hitchhiker traveling the Galaxy (one of my favorite books), Don’t Panic!  I remembered the rough patches I had before and how I eventually was able to overcome them.  I was not going to let a two-week setback remain permanent.  Remembering my Weight Loss Journey when I lost 170+ pounds, I knew if there were fits and starts in weight loss, there would also be partial setbacks in weight maintenance.
  2. Look beyond the Scale – There are more things to Weight Watchers than just the scale. According to the Lifetime member rules, I only need to weigh in once a month to maintain my status.  But comradery and the friends I have gained at my Round Rock class means more to me then a temporary loss of Lifetime status.  THEY WERE THERE FOR ME AND I WILL BE THERE FOR THEM.
  3. Listen closely at Class – While you are at class enjoying the comradery, listen! Two lessons from the last two classes helped me get back on track.  One was the practice of mindfulness (see 4).  The second was the discussion of the “The Power of Habit”.  After class, I reread excerpts from that book and tweaked a few of my habits that had grown stale and needed tweaking!
  4. Mindfulness – Weight Watchers has teamed with Mind Space to teach members the practice of mindfulness and meditation to overcome stress. After attending and participating in the recent mindfulness exercise that was introduced recently, I restarted my practice to handle the extra stress of the last few weeks. With the calming effect of mindfulness, I increased my sleep and it was deeper also.
  5. Blue Dot Focus – I never lost my habit of tracking even during my set back.  But I did lose the focus of trying to get a blue dot award (staying in a recommended point zone for a day).  I had become astute at using every one of my weekly points and some of my activity points.  In so doing, I had been paying less attention of hitting a blue dot 5 out of the 7 days in a week.  This week, I went back to that goal and in so doing retained some of my weekly points.

My 5 ways to defeat my Weight Gain Axis of Evil may be different from yours.  Indeed, you may have a different Axis.  The point is to examine and to attack your weight gain nemesis with optimism, pluck and the lessons of Weight Watchers.  In closing:

I’m Back,

Right On Track,

Come and Give my Hand A Smack,

Weight Watchers All the Way!

Weight Watchers All the Way!

A Walk with History (Part 2): Meandering Toward Monticello

Some of the best events in life are not planned.  That was indeed the case when my wife and I set off from Washington, DC to Monticello, VA.  Our plan was to leave Reagan National about 9 AM and drive the 2-and-a-half-hour ride to Monticello to arrive around lunch.  But as luck would have it, my medication and my body’s reaction to it was cause for some serendipitous detours see map below:

Map of historical sites
Map of stops while meandering toward Monticello

This time I mixed up one of my medications. I usually delay taking this medication when on a road trip, because its purpose is to rid my body of excess water, making numerous bathroom stops necessary.  Essentially, I need to stop every 1 hour (or less) to do number 1.  So unbeknownst to me at the start, our route to Monticello would be a meandering one.

The urge to purge struck me about 10 miles from the Chancellorsville Visitor Center.  I did not know at the time that I was stopping there but when I saw the National Park sign 8 miles later, I had to decide.  Pulling into the parking lot with nary 15 seconds to spare, I put the car in park, left the car running (lucky my wife is used to this) and sprinted to the Visitor’s Center restroom.   I really should be on one of those “Got to go commercials” for overactive bladders!

After finding relief, I linked up with my wife again and said since we are here we might as well look around.  I am glad we did since he learned some historical lessons.

Chancellorsville was a tactical victory for the Confederacy but ultimately a turning point in the war for the Union.  How can I say this? The Confederacy did win on the battlefield against Hooker’s Army of the Potomac with an army half its size.  But it lost one of its two indispensable Generals – Stonewall Jackson (Lee being the other one).  Also, Lee was unable to stop the withdraw of the Army of the Potomac.

In the hour I spent meandering on the trail right outside the Visitor’s Center, I learned two important lessons in history and life.  First, often the hinges of history rest on the shoulders of one or two people.  Think of Winston Churchill in WW II.  To a somewhat lesser extent, what if Stonewall Jackson, the  ears and eyes of the Confederacy was at Gettysburg.  I am glad he wasn’t for the sake of this great nation, but the question made me ponder how often one person can impact history.  The second thing was I was surprisingly moved by the simple stone monument put up on the National Park site to recognize where Stonewall Jackson was shot and ultimately died.  It was put there in 1888 by members of Stonewall Jackson’s staff.  In the current debates of today, it would be easy to say pull the monument down.  But I think not.  It is a pivotal part of our nation’s history.  If we tear it down, we would remove the memory of how the tide of the Civil War started to turn.

Historical Marker
The marker showing where Stonewall Jackson was gravely wounded at Chancellorsville

With our first circuitous stop in our march to Monticello completed, my wife and I got back in the car.  It was now 11:30.   Our stop had taken a big bite out of the time we could spend at Monticello, so we looked for a plan B.   We looked on the map and decided I would never make it to Monticello without taking another rest room break.  Looking at the map and scanning the internet, we noted that Montpelier, the residence of James Madison was closer and would make a good stop.  So, after taking a bite to eat, we drove to Montpelier.

I barely made it!  Again, I came to a racing stop at the visitor’s center as I rushed into the rest room.  After regrouping, we decided to take the Constitution tour or Montpelier.  And I am glad we did!  Our second serendipitous stop taught us the good, the bad, and the ugly about James Madison.

The good was the brilliance of James Madison and his contribution to our country.  Thomas Jefferson is known as the poet of the American Revolution with his writing of the inspirational Declaration of Independence.  But James Madison was responsible for the prose of the American Revolution – the Constitution and Bill of Rights upon which our republic is built and the Federalist papers that underpin these documents.  The Declaration of Independence without the construct of the Constitution is essentially no more than a dream.  The Constitution and the Bill of Rights make it a reality.  And James Madison was the driving force of both.

Montpelier - Home of James Madison
Montpelier – Home of James Madison

The Bad was the paradox of slavery.   James and Dolly Madison were slave owners and Montpelier would not exist if it was not for slave labor.  Here was James Madison who created the Constitution and Bill of Rights that declared all men equal under the law denying the freedom other men and treating them as property.   There is an excellent exhibit at Montpelier called “The Mere Distinction of Color” that shows the unvarnished truth about how James Madison and other founding fathers treated the slaves.

This exhibit eventually descends into the ugly truth of Montpelier.  James Madison to bail his stepson John Payne Todd from debtor’s prison had to mortgage Montpelier.  Later when he died, Dolly to pay off her son’s debts primarily due to his alcoholism had to sell all of Montpelier and the slaves residing on it.  Families were torn apart as they were separated and sold to different slave owners, creating an ugly legacy for the architect of the Constitution – the greatest force for freedom and liberty ever designed.   What irony!

After visiting Montpelier, it was 4 O’clock.  Too late to visit Monticello that evening but only 29 miles away from Charlottesville and our hotel for the evening.  Even I can make it for 29 miles without stopping for the restroom.  So, we pulled into our hotel.  More meandering on our trip to Monticello would happen after dinner as we visited the University of Virginia.  But we will leave that for Part 3 of this blog series to be discussed together with our visit to the UVA founder’s home – Monticello!

If you found this blog interesting, please click on the following link for the first in this series. A Walk with History (Part 1): Overcoming Slavery’s Stain

5 Weapons to Win the War on Weight

Ready for weight loss
Ready for battle with my weapons in weight loss!

For many, losing weight and keeping it off is akin to warfare.  It was for me.  Many days during my year and a half journey to lose a 178 lbs.  I felt like I was in the Battle of the Bulge.  I was pummeled on all sides by my enemies –  junk food, worry, and inactivity.     I needed the right weapons to beat back the break in my defenses and drive to victory.  And I found them in these five key weapons in Weight Loss warfare:

  1. Bananas – The banana is the ultimate weapon in defeating junk food cravings for several reasons.  First, they are very discreet and compact.  You can hide them in your backpack or briefcase and pull them out whenever a junk food frenzy hits!  Indeed, they were my weapon of choice in defeating my arch nemesis – Peanut M&M’s.  Second, they come with their own protection a removable skin that keeps them clean and ready to eat in all sorts of terrain – Nature’s MRE.   Lastly, they sustain for the long haul with their fiber and potassium.  Eat one and you can drive past a full candy bowl without slowing down.
  2. Sneakers are the ultimate weapon against our next enemy of health – inactivity. Sitting and remaining dormant are two of the most powerful armaments in our foe’s arsenal. There are more expensive tools to defeat them – gyms, the latest exercise equipment, etc. – but I have found the trusty sneaker to be the most effective.  Sneakers are like the famous Kalashnikov rifle that the Soviet’s used in WW II.  You could drop the Kalashnikov in the mud or march in the rain and it would always fire when you pulled the trigger.  Likewise, sneakers are a lost cost, effective way to beat inactivity.  For example, when I am out of town for work and know I will be away from the gym, I find a hotel about a mile or two from the workplace, lace up my sneakers and take a twenty-minute walk.  I then switch into my shoes and put them in my backpack; along with my trusty banana that replenishes my potassium!  There they remain until ready for access with my next bout with inactivity – lunch!
  3. Audiobooks – Two other enemies in the struggle against weight gain is lack of knowledge and boredom. Audiobooks are the perfect antidote to both.  Take them on a trek while walking on a trail and you will forget the foes trying to drive you away from your objective.  I have whiled away the hours listening to James Patterson as I worked off the weight.  Next, audiobooks provide you inspiration and knowledge to counter the enemy’s every move.  For example, The Power of Habit taught me how to counter the triggers to eating.  Walking with audiobooks strikes fear in our nemesis to health!
  4. Weight Watchers – An effective game plan and strategy is the greatest force multiplier on the battlefield.  Weight Watchers provides that game plan with its program Freestyle.  The program provides you the structure, support and tools to defeat cravings and the disinformation campaign that our modern lifestyle deploys.
  5. Your Mind – The most powerful weapon in the weight loss struggle is your mind.  The harbingers of weight gain use worry, negativity and self-loathing to distract you and bring you down.  To counter them, practice mindfulness and positive thoughts.  This will counter the senseless eating that often accompanies worry and restlessness.

The winning combination of the five weight loss weapons will bring you success.  Use them and drive to victory and a new you!

Vanquish Weight Gain During Vacation!

I have just come back from a week of vacation and was able to maintain my Lifetime Goal weight at Weight Watchers when I weighed in the week following.  How was I able to vanquish weight gain during vacation?  I was able to maintain the hard fought 175 lbs. (actually lost a pound) using 6 simple tricks!

Washington Monument
Washington at Night
  1. Wherever I Went I was Walking! One of my favorite movies is Forest Gump and the line I love the most is when he starts the jogging craze in the 70’s – “From that day on, if I was going somewhere, I was running!”.  Being on the backside of fifty and with somewhat creaky knees, I modified Forest’s plea to walking.  It is low impact and allows you to take in your vacation at a more leisurely pace.  Almost all the tours I took in Washington and Virginia historical areas were walking tours – averaging over 15 k steps a day with the peak day over 30 k.  Walking the streets of Williamsburg and the hills of Monticello and Montpelier allows you to take in the sights and sounds of our Founding Fathers and Mothers the way they did.  It also allows you to eat some more food and counter it with exercise.
  2. Indulge but count. Which brings me to point to.  You should indulge a bit on vacation.  The new Weight Watcher’s program allows you to do just that.  While on Vacation, I shared a few deserts with my wife for the first time in a long time.  But I was also careful to track everything I ate to know that I was in striking distance for the week.  By tracking and not attacking the buffet line, I was able to enjoy some of the colonial recipes and comfort foods in Virginia in a controlled manner.  I was able to indulge and avoid the bulge!
  3. Drink water to counter the beer. One thing that I indulged in during the trip was beer. I love microbrews and the beer recipes from earlier times (Williamsburg has beer based on 300-year-old recipes that are off the charts!).  Besides counting the points for each beer, I was careful to drink water to remain hydrated and trigger my metabolism.  Beer dehydrates you, so it is important to balance your beer with water that is clear!  (A little Dad joke for you all!)
  4. Destress, rest and learn something new.  This fourth point is a critical one.  You are on vacation and the purpose is to destress and rest.  It is therefore important to put work on hiatus or at the very least plan the times people can reach you if critical tasks are at hand.  Here is a case in point.  I really needed to take a work call but there was a show about Martha Washington that I wanted to see which overlapped the call.  I got to the show early to get a seat that would allow me to listen to the first hour of the show and then sneak up to a hill that had a great view of Williamsburg but was isolated enough to take the call.  It is better to turn off on Vacation but in my case, I get more stressed if I do not balance critical work with fun. By planning, I was able to destress by learning about Martha Washington for the first hour and still was able to take a critical call.  A little planning on vacation goes a long way!
  5. Vacation with someone that has your back. It is also important to vacation with someone who understands how far you have gone on your weight loss journey and wants to help you.  My wife Colette is great in this respect.  She has always been able to maintain her weight (I envy her metabolism).  When we go out to eat, she is very accommodating in the places we select and does not push me to eat something that would push up the points.  On the flip side, she does not nag me not to eat something if I make a choice to indulge.  Lastly, she knows how important it is to me to track my Smart Points, so she allows me to use my phone while at dinner.
  6. Wait to weigh in. This last point is the most important one.   The best way to maintain your weight on vacation is to not obsess about the scale.  I did not weigh myself until the Sunday evening after I returned.  In addition, I was mentally prepared to be higher than I normally am on a Sunday evening prior to my next Saturday weigh in.  In this case, I was 3 lbs. higher than my normal Sunday weight but had confidence when I hit Weight Watchers the next Saturday, I would be at the goal weight I needed to maintain.

So, there you have it.  Vacations are for fun!  You can control and ultimately vanquish the vacation pounds by applying these and other simple rules from Weight Watcher’s Freestyle and other lessons learned.

A Walk with History (Part 1): Overcoming Slavery’s Stain

I am just returning from a week long vacation visiting historic sites in Virginia.  My wife and I visited DC, and then went to Chancellorsville, Montpelier (Home of James Madison), Monticello (Home of Thomas Jefferson), the Historic Triangle (Colonial Williamsburg, Jamestown, Yorktown), and returned to visit heroes and friends at Arlington National Cemetery.  In this trek in the past, I learned a lot about our great country and gained insights into our future as we continue to perfect our union.

This is the first of a series of blogs on what I learned.  This lesson is the most important.  I gained it while my wife and I spent 4 hours in the National Museum of African American History and Culture in DC (not nearly enough) and had tours/talks on slavery at Montpelier, Monticello, and Colonial Williamsburg.

National Museum of African American History and Culture
National Museum of African American History and Culture

What I took away from this experience is four things:

  1. We owe a debt of gratitude to those enslaved and their descendants for building this country that is hard to repay. The impact that African Americans had on building this country far surpasses their percentage of the population.  From the plantation slaves to the Tuskegee Airmen from Marcus Garvey to Martin Luther King, the smarts, sweat, ingenuity and determination of African Americans was a driving force in building this country.
  2. Slavery was just pure evil and despite the myth, there was no such thing as a “good” slave owner. This was hammered home on both at the Montpelier and Monticello tours.  Madison’s stepson John Payne Todd after taking over the estate, ran the estate into bankruptcy and along with his mother Dolly Madison sold off the slaves and broke up families in attempt to pay off debts due to John’s profligacy.  Monticello’s tour of Mulberry Row hammered home even more poignantly the evil nature of slavery.  Our tour guide was from the Bronx and in the typical no-nonsense way of a New Yorker shattered the myth that Jefferson was a lenient slave owner.  Although he decried slavery in his writings, he only freed 6 slaves (less than 1 percent of those at Monticello).   And, of those freed, 4 of the 6 were his children by Sally Hemmings as genetic testing suggests.  Most of the rest were sold to pay off the debt of Monticello upon his passing.  This does not take away from all the good that Thomas Jefferson and James Madison done.  Jefferson’s Declaration of Independence and Madison’s Constitution set in motion the ideas that would eventually topple the paradox of slavery.  But these flawed men could not fully escape their times.
  3. Slave Quarters at Monticello
  4. Slave Quarters at Monticello
  5. The stain and impact of slavery continued through segregation and still echoes today. The African American museum is arranged so you start underground with the initiation of slavery and progresses as it is abolished in the Civil War and segregation is ended with the Civil Rights Act. You learn the impact on family structure as families are broken apart and sold to different owners.  You see the injustice of people being lynched just because of the color of their skin.  Perhaps, the most moving moment in the whole museum and one that makes me ashamed of my historical ignorance was the memorial to Emmett Till.  I always thought that the event that initiated the Civil Rights campaign of the sixties was Rosa Parks, but it was the murder and memorial for Emmett Till six months prior.  Emmett, a fourteen-year-old young man, who was visiting his relatives in South, was brutally murdered for supposedly looking at a white woman in a disrespectful manner.  His beaten body was then dumped in a swamp.  When his body was recovered, his mother bravely requested an open casket funeral for all to see the evil of racism.  Unbelievably, the two individuals that all evidence points to have committed the act were found not guilty by an all-white jury.   I was happy this week to see the case to be reopened with new evidence.

Emmett Till and his brutal murder was one of the key event that launched the Civil Rights movement and we as Americans must remember its history along with Rosa Parks, the sit-ins, and Martin Luther King.  We must not forget.

  1. We must be ever vigilant. The museum climbs from the basement to the ground floor with the presidency of Barrack Obama.  In this way, it is meant to show America as it progresses from the depths of slavery to the promise of a more equal future.  But there is nothing in the museum that prevents a person from walking back down through history into the basement.  We still hear the echoes of slavery and the vestiges of the past.  This time I spent in our nation’s past has hammered home in me the need to be ever vigilant.  We cannot let the mistakes of the past repeat themselves.  We must continue to stand for civil rights and secure justice.  To be on guard and fight for equality for all and a more perfect union.

America the Beautiful But Broken: A Prescription and a Promise

Today 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 imposters 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 the sheep from the goats. 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