Friday, July 31, 2009




P90X | Week 8
Wed: P90X Back & Biceps
Thu: P90X Yoga X (Truncated)
Fri: One on One with Tony Horton PlyoLegs (ROCKED)
Nutrition/Eating Log


Wed. = Excellent workout, lots of pull-ups and bicep work, used the 30's for most moves, downshifted to 20's near the end... Arms shaking. Solid breakfast. Then my usual mid-morning snack = Shakeology. A must-have mini-meal, amazing feeling after eating it, excellent nutrition to fill in the cracks, and my weight has been sticking to my goal. I feel it helping, and it can help you too.

On to more ProQuest video production -- working my way through the 44 pages of the all new eLibrary -- then SIRS... Great to be busy!

Thu.: Happy anniversary Deb -- my wife, my lover, my friend, 15 years... Too great!

Thursday, July 30, 2009

Bill Shatner Reads Sarah Palin's Tweets



Afghanistan: War #2
Source: NPR


Companies: Avoid the Death Spiral

From Seth Godin -- genius...
Death spiral!

You've probably seen it. The fish monger sees a decline in business, so they have less money to spend on upkeep and inventory, so they keep the fish a bit longer and don't clean up as often, so of course, business declines and then they have even less money... Eventually, you have an empty, smelly fish store that's out of business.

The doctor has fewer patients so he doesn't invest as much in training or staff and so some other patients choose to leave which means that there are even fewer patients...

The newspaper has fewer advertisers, so they can't invest as much in running stories, so people stop reading it, which means advertisers have less reason to advertise which leaves less money for stories...

As Tom Peters says, "You can't shrink your way to greatness," and yet that's what so many dying businesses try to do. They hunker down and wait for things to get better, but they don't. This isn't a dip, it's a cul de sac. It's over.

Right this minute, you still have some cash, some customers, some momentum... Instead of squandering it in a long, slow, death spiral, do something else. Buy a new platform. Move. Find new products for the customers that still trust you.

Change is a bear, but it's better than death.
"All I do is work here..."
Seth Godin's Blog & Food for Thought

Always an interesting post from Mr. Godin. Today's is no exception. Marketers/employees of big companies, does this describe you?

Over the past few months, I've had quite a few interactions with several people who work at a (previously great) brand.

One person will email to ask me for a favor or a connection, and I'll point out that just yesterday, I got three emails, all spam, from three different people at the organization either selling me something irrelevant or sending me a press release I didn't ask for. And the unsubscribe button doesn't work. And I've unsubscribed ten times before. When I pointed this out, he said, "Oh, that's those guys. I'm not related to them, all I do is work here. If you don't like getting that stuff, you should take it up with them."

Then, a few days ago, I heard from someone in a different group at the same company, asking for help with a project she was working on. I explained that the last time I helped someone in her group with a project, I was misquoted, my time was wasted and they violated whatever trust we had. Susan said, and I'm quoting precisely the same line, "All I do is work here. They pay my salary, but I'm me, not them."

No, Susan, you are them.


The reason your brand is falling apart is because so many of your colleagues are saying the same thing, denying the same responsibility. Consumers don't believe (or care) that there are warrens and fiefdoms and monarchies within your company. All they know is that you leverage that brand name every day, as you have for decades, but now, instead of using that brand to polish your reputation as an individual, you're being forced to accept responsibility for the actions of others.

Do you really think someone who worked for Bernie Madoff will go far with this line? "I'm not Bernie, I just worked with him every day and took a great salary when times were good..." Not sure what the difference is. It's even worse in your case, because you know what's happening. You know, but you don't want to do anything about it.

If you're not proud of where you work, go work somewhere else. You don't get the benefit of the brand when it's hot without accepting the blame of the brand when it's wrong.

Tuesday, July 28, 2009


P90X | Week 8
P90X Plyometrics
Nutrition/Eating Log


Post-vacation weigh-in: 185. Solid. No upward swing whilst away in lovely Tiburon, CA with the Soja's. Gracious hosts. Amazing home. Great kids. Northern CA for the fine living win. Hands down.


Post-vacation workouts: Not too shabby. Literally got back on the bike last week post-NC-return. Slow to warm back up to the workouts with sleeping issues and... excuses.

This week, I'm back. Solid upper body workout yesterday, restful noon, carbs and protein to build the muscles, then a rock-solid P90X workout today, review of today's program = 10/10. No wheezing. Solid legs. Big sweat. Nothin' but brought-ness. [Word? No. But if Tony Horton can make this stuff up when he gets tired [Stablatic stretching anyone?] then so can I.]

Deb's back at 2 this afternoon on a southbound plane -- I get my wife back! So glad Grandma Kinyon is doing swimmingly -- prayers and love focused north to Lancaster, PA. Always.



P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!

Monday, July 27, 2009

District 9: Peter Jackson's New Movie



Stay Classy Baseball Fan... Not.


P90X | Week 8
P90X Chest, Shoulders, Triceps
Nutrition/Eating Log


Monstered up for today's P90X resistance craziness -- lots of push-ups, tricep work, and overhead weight movements. Feeling shaky in the upper body, pushed through to near failure esp. with the push-ups, and feeling a bit overwhelmed physically this a.m. -- good. I brought it, and I feel it. Perfect.

Back to the food journal and on the horse for Week 8 full-on -- watch out...


P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!

Sunday, July 26, 2009


Workout Tips:
Less Running, More Free Weights & Resistance


Over 35? (Me!) Here's some tips from a trainer about a general exercise outlook that's been working well for me. I'm not a runner -- I do bike though -- and I'm going to focusing more on weights than cardio based on this below.

Add to this a renewed focus on your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day, ladies 1,600), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. I'm into my first 30 full days of using this shake and I've maintained my weight overall, and am down 3 for the period, even with two vacations.


What exercise maximizes weight loss?

...Your muscles stay alive by tapping into the readily available stores of fat during your everyday activities. Therefore having more muscle on your bones means you constantly burn more calories during your everyday activities, and this keeps your metabolism raised permanently. All you have to do is visit the gym 3 times a week for 45 minutes and perform between 8 and 12 repetitions of a wholebody or compound exercise, preferably using freeweights, not machines. Use enough weight to challenge your muscles while maintaining good technique and posture.

Take enough rest between sets so that your heart rate drops to below 90 beats per minute, and then do another set of the same or another exercise. When your 45-minutes is up then you're finished. Go home or stretch gently if it makes you feel better.

Let's be clear. Muscle subjected to weight training burns calories 24/7. In comparison, the metabolism boosting effect of higher-intensity cardiovascular exercise (where the heart rate is more than 90 beats per minute) wears off after 15 hours.

Your weight training sessions give your round-the-clock fat burning benefits, but running, cycling, or doing continuous exercise uses less fat and for a shorter, temporary period of time. This is why I tell runners or cyclists that if they stop for a prolonged period of time, because of injury or busy schedule, then their body will change, especially if they're a woman.

Excess free radicals [produced when you run/cycle/do cardio] will age your skin, give you wrinkles, induce more premature greying of hair, reduce immune system activity, raise inflammation levels, destroy brain and nervous system tissue, and if you're woman, it's a fast way to unbalanced hormone levels if you're over 35 and have a contantly stressful life.


P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!

Friday, July 24, 2009

Weekend Kicks Off:
Vader Dances, Can't Touch This...




P90X | Week 7
Bike Ride
Nutrition/Eating Log


Mix up some serious thunderstorms from 11 p.m. through 5 a.m., add a restless son and some lingering jet lag, and you get a father and son waking up very late and rushing to get the day underway. No P90X time, collapsed -- but the bike ride over lunch will happen!

So much to do, baseball game tonight with the Scouts, our leadership meeting tomorrow, then some time to clean up the house and get ready for Mommy (!) to return on Tuesday. Nice!

Thursday, July 23, 2009



P90X | Week 7
P90X Yoga X
Nutrition/Eating Log


Nice way to kick off a Thursday -- Will had trouble sleeping, still recovering from the time change post-California trip. Once I get my head screwed on straight, will pick up where I left off on Monday for full-time awesome posts.

Great to be back in NC and back on the Shakeology path. Yummy nutrition for the weight management win.

Above top = walk in Tiburon from last Friday. Wishing I was back there. Storybook!


P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!

Monday, July 20, 2009


Tim & Will's Excellent California Adventure
Day 3-4 Photos: Sonoma Tours, Sharp Vineyards, More...










Saturday, July 18, 2009


Tim & Will's Excellent California Adventure
Day Two Photos: Tiburon Hike & City Visit












Friday, July 17, 2009





Tim & Will's Excellent California Adventure
Day Two: Tiburon Hike & City Visit


Hit the hay pretty early last night after a quick visit/GG bridge hike with Julie, Jack and William. Up early, then went on a very, very cool hike onto the open space next to the Soja's home. Wow. Will have an amazing video to post at some point; headed over with master guides Jacqueline and Isabelle.

Will have some lunch then head into the city for some sights this afternoon, then go to the Tiburon downtown tonight, blocked off streets, local vendors, good times for the kids.

Wow -- relaxed and enjoying the cool breezes off the Pacific in this heaven on earth, CA-style.


Thursday, July 16, 2009



Tim & Will's Excellent California Adventure
Day One: NC to GA to CA


All you parents out there, here's a tip. Don't tell your kid(s) that you'll be flying off to see some awesome family in a super-cool state until you wake them up early in the morning to drag them to the airport. ;)

William slept a few hours last night, then got up and came hopping into my bed @ 2 a.m. all excited to go the airport... at 5. Ack.

Then Deli and Mittens joined us for the party. Lots of petting, trying to settle 'em all down, then finally, defeat at 3. Up, breakfast, some TV, showers, final packing, and we're off.

Thanks to David for coming with us/parking the van at his place while we're away. AirTran did us proud getting us to Atlanta a bit early.

We're crashing at a restaurant for the four hours between flights, then off to San Francisco, Julie, Steve, Jacqueline, Isabelle, and Caroline.

Another image while we wait...



12:37 p.m. ET Update
Somewhere over Alabama?

AirTran, nice going. Here I am, strapped in my seat, cruising at 35,000 feet, heading West, and surfing the Internet faster than I could back at Atlanta's airport. Very cool. I've come a long way from that brown box with a red light on it, 300 baud Commodore 64 modem, which could sent text to my screen slower than I could read it!

Will's asleep next to me, we're on our way, and it's all very good. More later.

Here's Will now:

Wednesday, July 15, 2009

P90X | Week 7
P90X Back & Biceps
Nutrition/Eating Log


Always a treat, this workout. Lots of bicep moves, plenty of pull-ups, and many, many awesome Lawnmowers. Lots to wrap up today, then off to CA early in the morning...

Had a pretty crazy-cool thing happen last night. My neighbor, Tyler, was messing with my Xbox 360 in the eve with Will, when an invite to join a chat group popped up. I grabbed my mic and accepted. Seems this guy was scouring the Web for info about P90X, and hopped on his 360 to do the same, and noticed my short bio in my gamertag -- "Rocking P90X in real life!" -- we chatted about 20 minutes, I gave him some tips/ideas, and we'll keep talking.

Very interesting how many ways we have to communicate these days. Email? Old. Tired even. FaceBook chat/updates, nice. LinkedIn groups, solid. IM clients on our TV appliances? The next big thing.

New blog post from Mr. Tony Sawyer Horton, the P90X trainer in the DVDs...
Look at your life and ask why you're holding on to things that don't make your life better. Now ask yourself if you have the strength to let go of these things. I see in my own life how I keep things around that no longer serve me. Even simple things like the clutter of paper and old useless junk in drawers, closets and on shelves. It's hard to abandon safe, old, familiar objects, philosophies and people in our lives. This would require letting go of the things that make up who you are; even if who you are isn't who you want to be. Most of us are two people at once. The person living in this moment and the person planning, rehearsing and preparing for the future. The person that was, is dead. No need for discussion about that person here. You have right now and the days, weeks, months and years (if you're lucky) in front of you. The person you are right now often becomes unhappy when the plan for the future doesn't come to fruition. Quite often our hopes and dreams are dashed because we couldn't let go of the things that are holding us back.

There are two things that make change hard. Letting go of familiar and safe behaviors (that don't work) and adapting (sticking with) new unfamiliar more difficult activities to create change and a better life. You can't hold on and let go at the same time. You can't do P90X and eat junk food. You can't workout in the morning and get drunk after work. Tip-toeing your way to dramatic change can work for some people but my belief is that sometimes you need to clean house completely to prepare yourself for life altering, long term change. This doesn't mean you still can't take small steps when it comes to letting go. I'm not promoting that a 350 lbs person with no fitness background jump into P90X. I am saying that a person like that needs to STOP doing nothing and start finding fit people to hang out with and talk to. If you went around your house right now and threw out and gave away all the crap that's been sitting in your house for years, you'd feel phenomenal.

Letting go of the junk you've been holding on to requires finding a more powerful replacement. In your heart you need to trust that the simple act of releasing tired old worthless behaviors is going to bring about a better life. Why is it that when 100 people all get the same life altering information, only a small percentage of those people run with it? It's because the majority of those people can't let go of the people and belief systems that keep them right where they are. Life is frightfully short and I'd hate to see anyone miss out on the incredible opportunities available to all of us. We're all capable. We're all deserving. After reading this write down all the things in your life that aren't working. Then make a list of the things you plan on doing to make your life better. Is it a letter, an e-mail, a phone call or another TO-DO list? Be proactive not inactive! Let go and get going.


P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!

Tuesday, July 14, 2009

Auto Tune the News #6



Best use of this technology via YouTube -- catchy Congressfolk...

Thoughts on the World & Environmentalism @ TED



Watch from 5:00 on... yikes! Train incoming!

P90X | Week 7
Plyometrics
Nutrition/Eating Log


Better sleep last night, up at 5:30 and rocked Plyometrics. The usual Tuesday P90X insanity, plenty of sweat, lots of jumping and aerobic goodness, review = insanely great.


Lots to do today, some final videos to make for ProQuest, then pack/off to CA for a few days. Looks like Jean's surgery will be on Monday, Deb's in PA, and the family is rallying around her for a full recovery. Bring the healing, Jean, we all love you/are praying/thinking of you...


P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!



Monday, July 13, 2009

Smoke & Mirrors on Healthcare
U.S. Industry Plant Destroyed by House Member



Finally, some honest debunking of the crazy myths and lies the healthcare industry is sending to Congress to stop our gov. from fixing our broken/insane system. Bring on insurance for all like Canada and France, I say. Bring, it, on. Sanity at last.

P90X | Week 7
Chest & Back
Nutrition/Eating Log


Woah -- not so great sleep last night, plus tried to add a little food pre-workout, equally double stomach churn and mild headache at the end of this crazy routine. All good though, tough stuff. Lots to do today -- keep pushing play out there!


P90X: Take Action!
Jimmy Hays Nelson is a Beachbody Coach. He's done P90X and worked with Tony Horton, the inventor and host of the workouts. Let Jimmy inspire you like he's inspired me! (2006 vs. 2009 photo P90X review proof.) Buy your copy of the P90X DVDs, then sign up (free!) to get Jimmy as your personal BB Coach. Bolster your food plan by tracking your calories with fitday.com (guys, 2,000 cals a day), and consider adding Shakeology to your daily food intake -- it's like going to the salad bar with five plates. If you're already a P90X user, take the next step and be a coach with Jimmy's help. Keep pushing play, bring it, A+ P90X review!




Storm's a'comin'. I'm under the words APEX, lower-left corner. Some crazy, multi-layered clouds from black to light gray at 3,000 foot intervals, stacked 3-4 high like pancakes with some white in between. Will's off to school, glad we missed this gem.

Sunday, July 12, 2009


Mittens V2.0:
Internet Superstar





Mittens HAS let her newly-found stardom go to her head. She DEMANDED more entries to this super-silly site, so we had no choice but to cave to her wishes. Better that than the clawing, biting, and incessant mewling. Heh.