Christmas is over

Sorry folks , my last article "The BMI Farce" was 9-17-15




____________________________________________________________________________

Well ------ back to it  

          Thanksgiving and Christmas  is over ---- hopefully we all made smart choices,  - or if we didnt , we had the good sense to leave the leftovers at out  relatives' and not bring them back into our homes

A few days of holiday eating spread out over 1.5  months between Thanksgiving and New Years should not be a deal killer on the diet battle lines for most of us  -- but if we have those actual holidays, plus half a dozen parties and pot luck type events , those can add up to a lot of 5000 calorie days

--- My number one strategy for surviving a holiday party is to munch down a half hour before the party if you can so you dont feel compelled to crash through 3 platters of chips, dip and prosciutto slices .   Just have a lean beef patty before you leave the house , or pound down a higher calorie meal replacement   (OR a couple of Warrior Bars, by Onnit and Tanka ! )
    This way you can stand around nursing a cocktail or 5 and being festive for a couple of hours while staying away from nutritional nonsense ------  Or...... better yet, bring a big tray of celery slices and a couple of containers of spicy hummus -- it shows your a good sport and are spreading the gospel at the same time

_________________________________________________________________________


Nuts

I have advocated before munching down on small handfuls of nuts throughout the day to ensure you eat decent portion sizes throughout the day rather than blow through 2 or 3 individual 1400 calorie meals at the breakfast and Chili's

    I've been asked a couple of times  -   "What kind of nuts?"

Its easier to tell you what to avoid than name the myriad of nuts you can eat with near impunity -- (by impunity, i'm talking about a handful at a time, not a whole 4 or 5oz bag)

PEanuts -- avoid these like the plague with the exception of something i will talk about in a minute

   PEanuts are technically a legume and contain more sugars and have a completely different glycemic profile than other nuts

I hate to put Cashews on the list, because they are delicious, but they are delicious because they contain the highest amount of naturally occurring sugars  -- again, they have a different glycemic profile than an almond or a walnut  --  but if you have em on hand , enjoy 'em till they're gone.    I would never advocate tossing out a bag of cashews like i would a bag of peanuts

Use Macadamia nuts in place of cashews if you can

Almonds admittedly are pretty boring, thats why you see so many of them dusted with salt, or cocoa powder, or spices  --- basically thats adding salt , but it doesnt really penetrate  like a marinade does to a piece of meat, - a little surface salt is not going to hurt you if you are losing sodium frequently through sweat and some of the common sense exercise approaches i have advocated over the years as long as you dont have severe blood pressure issues or anything like that


____________________________________________________________________

Couple of product reviews
I get asked often about whether i have used this or that before or have any experience with -  (fill in the blank) -- but sometimes i come across things that are worth commenting on and i will be pro-active on occasionally throwing in some reviews of things that may help or enhance someone's experience in life and sport

upcoming is a review of 4 separate pairs of Kenda mountain bike tires , but i am still in the testing phase there --- scintillating stuff !
___________________________________



PB Fit peanut butter powder, by Better Body Foods

This brings me back to peanuts ----------    Protein shakes and meal replacement shakes get pretty darn boring --  a big 'ol scoop of PB Fit, or similar (Trader Joe's reportedly sells a great peanut butter powder too if you have a location near you - but i found this jug for about 10 bucks at a bulk store  (Sams, Costco, BJ's etc)

Bulk up your plain vanilla or chocolate meal replacement with this stuff --- it still retains some sugar, but takes the fat out of the peanuts --- if you mix it thick and eat it with some apples, its taste falls a bit short of real peanut butter, but mixed in as a flavor/calorie enhancer to a drink - its perfection

_
If i had a star rating to give i would give it 4/5  meaning its great for what i use it for  --- which is to add some flavor and bulk to a drink --- its not bad by itself, but you take out most of the fat and you do lose some flavor  _________________________________________________________________________








Bell Super 2 helmet

I have seen many guys at my local trails wearing these slightly bigger, more heavily armored helmets lately - so i procured one of these to give it my own workout and to see what i've been missing out on  ---- typically i wear a lightweight road style helmet for everything but BMX and Downill , for which i just bite the bullet and wear a full face

Lots of vents in this helmet, so you would think it would flow air pretty well, but the truth is i dont think the vents are engineered to flow air so much as they are to make the shell a bit lighter -- I found this helmet to run a bit hotter than my cross country or road style helmets

 Go Pro mount if you feel the need to bore the heck out of your non cycling friends and family by forwarding them your Youtube videos

 Bell uses a registry system to register your pertinent contact and emergency information that emergency responders can look up if you find yourself knocked Smooove out somewhere ---- its a nice touch, and cant hurt anything, but i recommend using a Road ID bracelet as well if your going into harm's way

Overall -  3 out of 5 stars  --    The helmet runs hot and is unnecessary for most cross country type trails - mountain bikers tend to think they are the next incarnation of Evel Knievel but most of us very rarely exceed 15 mph out in the trees and usually average much less
 
       The helmet has awesome utility for light downhill runs and bike park/BMX type stuff -  I wouldnt race in it, but not every ride is a race, or at race pace

    Its also great for late fall and winter rides where the lack of airflow can be a good thing in helping keep your head warm

Helmet recommendations is tough but in general i'd say Bell makes a lot of lighter weight general purpose XC helmets that will serve most people better than this one during warmer months  --- If you like to play around on the slopes or bike parks though, as i said, - the extra protection for the base of the skull can't hurt

__________________________________________________________________________
    State of the world address at FCP

Been very busy, but i have gotten your emails wondering what was going on , and your questions -- I am still trying to catch up on all of them on an individual basis but i thought it was well past time to touch base with a new article

HEre's the wrinkle ---- i had a massive server crash and had to re-boot hard drives, soft drives, etc etc.    So the twist is...... I lost our subscriber list

If you have sent me a question and i have replied, then that means your golden, - most of my local friends and family i have covered as well as i communicate with you people all the time on other things

          But i have always encouraged my family of readers to spread the love , and with the possibility of losing half the subscriber base to a freak electrical frazzle, i'd like to encourage those left standing to forward this to a friend or two and encourage them to check the archives if there is something they may be struggling with that i've tried to address

Living a great life is not simply diet, exercise and time management -- it also involves mental well being, attitudes, acceptance, flexibility and willingness to change, making adjustments,  as well as learning when to say "enough is enough" and taking a couple of day's off

The BMI Farce

The BMI Farce
__________________________




Taking a slightly different tact today as the majority of this post is a shared article about BMI that i am  using in its entirety

 someone was speaking to me about BMI ----- going on and on about it -- having to get their BMI under 30, etc. etc.  and really sounding a tad insecure

I have heard physicians foolishly reference BMI as well --- while being a bit overweight themselves

There are some valid reasons why everyone should just stop it with the BMI utterances.   The BMI index is an obscure formula developed in the mid 1800's by a mathematician, not a physician

----  the population has evolved since then ---    when the BMI was dreamed up, we were at a place in time where things like malaria , polio, and other things like that could out whole towns and if you got to age 55, you were doing remarkable

Nutrition today is better (well, thats debatable --- but our access to great nutrition is better-- access to garbage calories is also sadly at an all time high too ), bone density is better as a result of the better nutrition  , we are  living longer as a populace too

My thoughts are that one of the best tools we have available to us to tell us if we are too fat or not is not some chart from an obscure Belgian math whiz from the 1800's -- but its a simple mirror check  -

-- my thoughts are that American's in general are the world's best at over-justifying things, --- so if we divulge to some people that the BMI index is a fairy tale,   they will sigh a big sigh of relief and say  "Awesome, bring on the bacon flavored Frito Lays ! - BMI is bogus !"
   
    Thats not the point at all, --- at a certain point, common sense needs to take over ---  but here in North America i am convinced that at least half of us dont have much of that anymore



But Without further adieu, the print below is the actual article ,  i hope you find it as interesting as i did and i will be back soon with more original and (hopefully) helpful content soon

Thanks again

Doug
Dougmcbride@fitclaimspro.com
________________________________________________________________________________

 

The BMI Formula

BMI = weight in pounds/(height in inches x height in inches) x 703

The 703 is to convert the index from the original metric version of the formula.

CDC Recommendations:

Below 18.5 = Underweight

18.5 to 24.9 = Ideal

25.0 to 29.9 = Overweight

30.0 and above = Obese

Americans keep putting on the pounds — at least according to many reports. Studies find  that nearly two-thirds of states now have adult obesity rates above 25 percent.

But you may want to take those findings — and your next meal — with a grain of salt, because they're based on a calculation called the body mass index, or BMI.

 the body mass index fails on 10 grounds:

1. The person who dreamed up the BMI said explicitly that it could not and should not be used to indicate the level of fatness in an individual.

The BMI was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician. He produced the formula to give a quick and easy way to measure the degree of obesity of the general population to assist the government in allocating resources. In other words, it is a 200-year-old hack.

2. It is scientifically nonsensical.

There is no physiological reason to square a person's height (Quetelet had to square the height to get a formula that matched the overall data. If you can't fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.

3. It is physiologically wrong.

It makes no allowance for the relative proportions of bone, muscle and fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and fit, health-conscious movie stars who work out a lot tend to find themselves classified as overweight or even obese.

4. It gets the logic wrong.

The CDC says on its Web site that "the BMI is a reliable indicator of body fatness for people." This is a fundamental error of logic. For example, if I tell you my birthday present is a bicycle, you can conclude that my present has wheels. That's correct logic. But it does not work the other way round. If I tell you my birthday present has wheels, you cannot conclude I got a bicycle. I could have received a car. Because of how Quetelet came up with it, if a person is fat or obese, he or she will have a high BMI. But as with my birthday present, it doesn't work the other way round. A high BMI does not mean an individual is even overweight, let alone obese. It could mean the person is fit and healthy, with very little fat.

5. It's bad statistics.

Because the majority of people today (and in Quetelet's time) lead fairly sedentary lives and are not particularly active, the formula tacitly assumes low muscle mass and high relative fat content. It applies moderately well when applied to such people because it was formulated by focusing on them. But it gives exactly the wrong answer for a large and significant section of the population, namely the lean, fit and healthy. Quetelet is also the person who came up with the idea of "the average man." That's a useful concept, but if you try to apply it to any one person, you come up with the absurdity of a person with 2.4 children. Averages measure entire populations and often don't apply to individuals.

6. It is lying by scientific authority.

Because the BMI is a single number between 1 and 100 (like a percentage) that comes from a mathematical formula, it carries an air of scientific authority. But it is mathematical snake oil.

7. It suggests there are distinct categories of underweight, ideal, overweight and obese, with sharp boundaries that hinge on a decimal place.

That's total nonsense.

8. It makes the more cynical members of society suspect that the medical insurance industry lobbies for the continued use of the BMI to keep their profits high.

Insurance companies sometimes charge higher premiums for people with a high BMI. Among such people are all those fit individuals with good bone and muscle and little fat, who will live long, healthy lives during which they will have to pay those greater premiums.

9. Continued reliance on the BMI means doctors don't feel the need to use one of the more scientifically sound methods that are available to measure obesity levels.

Those alternatives cost a little bit more, but they give far more reliable results.

10. It embarrasses the U.S.

It is embarrassing for one of the most scientifically, technologically and medicinally advanced nations in the world to base advice on how to prevent one of the leading causes of poor health and premature death (obesity) on a 200-year-old numerical hack developed by a mathematician who was not even an expert in what little was known about the human body back then.

The Athlete's Corner: Episode 1 - Lactate Threshold

Folks -- i need a new blog server -- preferably one i can integrate with my  Dot-Com  (which is in a sad and neglected state ) --- any of you techies know how to do anything like that on the cheap , let me know in an email with a friendly suggestion ----

    My web site server is GoDaddy as well if there are any peculiarities with them   -- I would entertain switching servers as well if i got what i needed elsewhere





But that said ----  lets push on !    I dropped a teaser in my last Fit Claims Pro blog entry about  The Athletes Corner  ,  but here it is !!  


Settle in, grab a Budweiser and some onion rings , -- and lets have some "hot talk" about some of the issues that affect us all   --- just consider me Oprah's replacement from here on out

----------------

Lets GO !!

-----     OK - well talking about hardcore specifics is not fun ---  but interestingly enough,  i have had more meaningful conversations about things like VO2 max and lactate threshold with a couple of amateur athletes i am good friends with than with lifelong cycling insiders

        Amongst my readers there are at least 5 of you guys' out there that we have spoke about this stuff ---  but noteworthy is the guy i just spoke to a couple of days ago  who brought up LT again

The term itself - Lactate Threshold - has a few different definitions and people argue how to correctly define it .  There is no one universally accepted definition but the terms Lactate threshold and Anaerobic Threshold are used almost interchangeably  -- from here on out - i will refer to this as LT

This illustration tying in performance to VO2, economy of motion and LT tells us that in theory,   VO2 max is the absolute most important factor in performance for endurance athletes

     VO2 max is marginally trainable - and may vary from event to event based on economy of motion ----   but  there are natural genetic ceilings in place regrettably

      VO2 max is 80% genetic roughly --- and the higher your natural max, the less trainable it becomes ---  For instance, if your VO2 max is 25 (which would be very low)  -- you may be able to train it to see a 50% improvement - bringing it to 37.5 - which is on the good side of average  ,  but if your VO2 max is naturally high - your training efforts may only yield a 2-3% improvement 

         A couple of modern examples -- Lance Armstrong's numbers were hovering around 85, ---  Steve PreFontaine, -84,    Greg Lemond - 94
          
   --  These type of numbers separate the genetically gifted from the rest of us --  they're freaks basically 


---  Another factor that is not trainable is the percentage of red (slow twitch) muscle fibers vs white (fast twitch) muscle fibers --- the guys and gals with huge VO2 max numbers typically have a larger % of red muscle fibers 

       I am branching out beyond the original scope by talking too much about VO2 max  -- as that is only part of the equation --- Red vs white muscle fibers are also outside the scope of this conversation and warrant another article entirely

  

A second aspect is Economy of motion --- that is ---  Do you know how to run ?   Do you know how to ride a bike?   
  are you doing these activities in as efficient a way possible ?   

This is a highly trainable aspect -- it may take a while (in many cases, years ) - but it is trainable and is very important  ----    

j
   

  ---  Miguel Indurain and BRadley Wiggins ,  hour record holders and TdF winners --- are both doing their thing at as effieient a level as humanly possible



This brings us finally to LActate Threshold,  or the onset of blood lactate accumulation

LT does not affect VO2 or Economy of motion,  but these 2 can affect LT and LT is a good indicator of competitive performance

What is not widely factored is anaerobic performance

Anaerobic capacity is what wins sprints and other short distance events but is a factor that can inhibit endurance performance and i will delve into the relationship between anaerobic and aerobic engines later

But how do you know when your there - at the LActate threshold?  - Or when your getting close?

This is cycling specific , but i am sure there is a similar running model out there or rowing model if either one of those sports are better

Put on a HRM (heat rate monitor ) - warm up for 20 minutes, then ride as hard as you can for 30 minutes ---  Your average heart rate during the last 20 minutes should be your LActate Threshold Heart Rate (LTHR) provided there are no interfering environmental factors

Trained cyclists can generally hammer just below LTHR for about an hour, but once you push past it - you have about 6 minutes or so before you need to back off .

This is marginally trainable with interval work once or twice a week -- more than this can lead to overtraining -- but once or twice a week, tiptoe to the outer edges of your LTHR for 4-6 minutes, then soft pedal for 5 minutes and repeat 4 or 5 times

-  small increases can yield big dividends  --- but my thinking is while most people are elusively chasing the golden goose by trying to raise their Vo2 max, --- they are actually improving their economy of motion , thus making their efforts more effective regardless of what someone's lab numbers might say
    And in summary , LT can go up a bit as well but improvements are often made in very small increments , but they are measurable


________________________________________________________


Thats it ---  usually when i dig deep , i visualize most of my readership's eyes glazing over a bit as they go back to looking up old aquaintances on FaceySpace or something ----  but  this segment is for the rest who think about these things


Lastly -- i do not have a degree in physiology, kinesiology or exercise science --- my writings are my attempt to convey my teachings i have received from folks who do have degrees in such things to others in ways that are more understandable -- plus my perspective is from the receiving end of these teachings and the practical application in the field  -- If anybody has anything more relevant they would like to share , please write me and we'll pow wow and get it posted up

Eventually i would like this to be a mutual exchange of ideas and knowledge




Thanks for staying with me on this experimental off-shoot



_______________________________________________________________________

Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________

disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

Hot weather survival Part Deaux

OK ==

Been a while  - a bit over 2 months in fact ---

-  Its been a hectic storm season that is just now winding down a bit --- i am having to travel a bit as a result to get in a good week -
   As a result , i am stuck in a hotel room in rural Kansas for a day or two (home base is OKC - roughly 250 miles away)  --- i have been thinking of my shortcomings in my blog today

If any of you technical types know how i can integrate a blog with my website  (yeah, i have one of those too --- FitClaimsPro.Com )-- Drop me a line   :)     ---
   With the rigors of trying to run a small business, develop another, and the miscellaneous personal things that crop up , i have to admit i am a bit off the back from a pure technical standpoint


   ---  But whats not off the back right now is the summer heat ------   this blog entry is way overdue since it is already September ,  but many of us on the adjusting side are watching the Gulf, The Atlantic, the African coast --- everything basically , -------   and i kid you not,  if something hits Florida soon , --- a lot of us are going to be sweating profusely


My last blog entry in June closed with some words of encouragement to stay hydrated, etc  during the summer months, --  and i meant to follow up soon,  -- but oh well

Here it is

    I cart around a Summer Survival Kit  and i will share that with you  and encourage you to implement a similar strategy should we all meet up in Florida  ---    And if not - file this away and implement it anytime else it gets hot in your neck of the woods


     This is a pic of the back seat of my truck loaded out for a meager 2 day trip  ---  looks like a bit much for a typical credit card tourist i know, but i am almost self supporting ----  I can't emphasize the importance enough of keeping a decent cooler around for your preps , you water, hydration and road food  -----   I endorse the Yeti brand personally and am going on 4 years experience with the brand ---- but you dont need to spend 300 bucks on a cooler -- (you'll just  be swapping out ice a bit more often )

The cheap plastic grab tote also contains a lot of my other hot weather preps  -- first and foremost is a small Camelbak  ---  strap this on if you have a roof to look at that will take more than 15 minutes or so on a triple digit day  -----  

           I have mentioned Camelbak before because they are the innovators for water bags and i have been using these for 22 years both in sport and work -------  

              There are many copies, but in my experience, at least with water bags, - the original is still the best ----  and unlike the Yeti coolers, there is not a huge price differential between the real deal and the great pretenders     ----  The extra 10 or 20 bucks is money well spent in terms of longevity and ease of use 

Pic of the road tote plus some of the "personal goods" contained within  

 water and electrolyte replacement  is paramount (Pedialyte is great - better than Gatorade/Powerade and the like for extreme conditions )  

     But there are other needs  ----    Its hard to see, but the black carry on type bag behind the tote has an extra set of work clothes, a towel, and a few extra pair of socks ---  Once your socks get wet with either sweat, or because some douchebag left his sprinklers on -- your day becomes miserable

    You will note some spray deodorant,  

The TP should not need an explanation -- i also carry baby wipes too 

I also do a 2 pronged attack against chafing ---  Monkey Butt Powder is available at Tractor Supply and many other similar establishments - also shown is Chamois cream ---  this is a carry over from my cycling roots  -- it does what baby powder and monkey butt powder does , but without the powdery mess

Extra set of gloves for hot weather roof inspections  ---  if its 100 degrees out, an asphalt roof might realistically be 160 degrees ----  you also need gloves thin enough to use your chalk and take pics, so i use thin motocross gloves   -- 

Last but not least  ----  some hot weather nutrition  -- this is just a small sampling of some of the easy stuff i keep on hand 

Some days you cant jack around with real food  -- its a mess, takes up a ton of space and a lot of time ---  and in the heat , your main job is to get your stuff done and get out of the heat ---- but you need your macros too

       Pictured for protein is a little Rubbermaid cup full of Macadamia nuts,  plus a Tanka bar  -- its  primarilly protein derived from Buffalo meat -- tastes good and good for ya

     Bananas need no introduction and are widely avail;able even at gas stations , -- 2 for 1$ deals -- bananas have a healthy carbohydrate content  , plus the potassium content inhibits cramping on a hot day ,     

             plus its a personal "like" of sorts , but i dig the Honey Stinger brand  when you need some carbs   too

Last but not least -----  I get raging headaches  on hot days and the miscellaneous BC and Goody's headache powders can give you some sweet relief if you can tolerate aspirin, -----  but i recommend getting inside and into some air conditioning , or at least under a tree or something if it gets bad enough that you have to drop some powdered aspirin

Thats a small guide for a hot weather survival kit  as specced by me  ----  Some of these items are crucial --   decent cooler, supply of water, gloves, nutrition, --

          -- the hygiene items ? -- Up to you --   I'd rather show up at my next appointment looking fairly fresh and ready to rip up the course, --- than like you've been drug through the ringer with a sweated out shirt, wet feet , a big red sweaty face  , stinky armpits and a chafed up crotch 

Feel like a winner, Look like a winner --- and be a winner   -- that sounds cliche',  but first impressions count - so dont look like Joe Schmoe the RagBag  just because its a tad warm out

Thanks 

I have a spin off blog on the same feed coming up  ---- i am calling it "The Athlete's Corner"   -- i have gone deep with a lot of information over the last year that may have limited information for the adjusting community but may still be of some interest for the guy trying to expand his horizons a bit  --

The first entry is coming up next  so give it a read and give me some feedback ----   I  can take the hard criticism so give it to me ---  but if not, settle in and lets get a little technical every now and then  :)         Dougmcbride@fitclaimspro.com 

Thanks for reading again

_______________________________________________________________________

Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________

disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

   

     

Wild times this spring

Its been a while folks

As i implied in my initial postings --- I am an active insurance adjuster in central Oklahoma --- not Dr Oz, or some other weight loss guru

I am predominately interested in helping my own kind

We live a bit of a maverick lifestyle - beholden to few men (or women ) - making our own schedules and rarely setting foot inside an office, -- unless we consider the passenger seat of our vehicles, or a rickety desk at the Hampton Inn, - our office

   The foul weather as of late, - along with tornadoes, large hail and excess wind , -- has brought with it an influx of issues that folks like myself have to deal with

     I do tell people all the time though -- when they ask me if i am "slammed" or not ----  Yes, its busy --- but in the end ,  - the rules are still the same -  I can still only visit with 4 or 5 families per day maximum and maintain the paperwork requirements to get them taken care of

 ---- The daily job does not change -- the duration does  --  the stress build up does though, as more and more folks need you there yesterday it seems (in a hail storm , most really dont )

If you follow my protocol -- you still need 7-8 hours sleep per day, plus 30 minutes or so devoted to exercise would be nice.    But 30 minutes is a misnomer, as that is just the elapsed time of the activity ---- there is another 30 minutes to change, stretch -warm up, plus at least 15 minutes after to shower and take care of yourself

    Thats an hour and a half -- plus your 8 hours sleep and hopefully a 30 minute midday nap  -- that means you only have 14 hours to give

Lets assume your 5 daily claims take 7 hours to do with drive time - and closing them takes 5 hours to do ---thats 12 hours -- so   that leaves 2 hours right?  Your golden!  -- Wrong, -- we all know that "incidentals" easilly can take up 2 hours and then some

• Xactimate issues
• trips to the office supply store
• appointments that run over on time
•  ---- you gotta eat and prepare food sometime too

Bottom line - be careful out there -- this life is not for the weak , and as has been said many times in other areas, ---- this job also can be a marathon-not a sprint,  - so dig in for the long haul
  - get your schedule in order, embrace the rain days, and stay true to yourselves
   Late night drive thru haunts are tempting at times, sure ---  but as for me?  I'd rather grab a banana or two and a pre-prepared muscle milk shake at  the gas n sip, than take my chances with fast food

 -- packages of almonds and string cheese can keep cravings away during the day ----  as of late, i've been beholden to the Tanka bar family as well  -- its great stuff
      --
   

 

________________________________________________________________________


Stay hydrated, stay clean, stay rested ---- it all sounds like an impossible dream when your busy
  I gotta admit --- this blog is one of the first things that took a hit for me as far as the time component goes when i got slammed

  But i am clawing my way back to normalcy- whatever that is

Just remember -- the people you meet during the day that are hassling you about timelines are only hassling you because they are worried about their property ---




I have a fairly large announcement coming up soon that i am at once excited and apprehensive about at the same time   -- if time allows , i will update this blog within 48-72 hours
   It involves a re-visit of some basic principles i have held near and dear for many years  -- but i think it might prove beneficial for this particular group


I'm signing off so i too can get in those crucial 7-8 hours of building blocks tonight ,  but i wish everyone  safe travels and a safe work environment


Doug

Sleepy Bear and Grumpy Bear are close cousins

I dont know what the deal is this year

But personally, i am heading into round 3 (its only March) with cold and flu like symptoms ---

I am already caught up on Breaking BAd and the Walking Dead (at least whats on Netflix) - and am slowly working my way through Parks and Recreation ---   but enough is enough

I wrote about this in recent memory ---  Our body is constantly fighting off illness, but when we are at a low point for whatever reason, - illness leaks through


Its enough to drive a guy or gal crazy


In the meantime though ,  i am going to write a little bit about something that is near and dear to my heart  ------ sleep

My thoughts on sleep have been met with some amusement from some of my non-professional colleagues ----- evidently the need for sleep is still seen as a sign of weakness

 --- just dont tell this guy

There are people out there (many people) who swear that they dont need any more than 5 hours or so of sleep a night ---
    A lot of these folks are so caffeinated during the day with coffee, sodas, sugars and other stimulants that it almost serves to mask the need for sleep .
      But here's the thing about masking sleep -- its also been said that people never really get accustomed to sleep loss, they just become less aware of how impaired they are, even as performance starts to decline - and the decline can start so slowly you dont even know it

Yes -- im yawning too just thinking about it

Lets look at a couple of different issues


1)    Lights     (BIG DUHHHHH )  ---but  soft blue light , like is emitted from computer screens and energy efficient light bulbs, is something we are sensitive to for some reason  ---  start turning /em off and down an hour before beddy time if possible
    probably not doing yourself many favors staying up in bed an extra hour  a night internet surfing on an ipad either , sadly enough

2)  Directly tied in to lights is our recent (within the last 20 years - and really bad in the last 10 ) dependence on technology  --- like i mentioned , -- laying up in bed looking at Facebook on a tablet while your partner snores away in dreamland is exactly what i am talking about.
       Our brains process more garbage now than possibly ever before in mankind's existence --- and it leaves us a tad wired - to the point that after we shut off the computer device, it may tke extra time to get to sleep
   Garbage in, garbage out---  most of us dont wake up from a midnight i-pad session full of enough knowledge to solve our health and financial woes -- We just spent an extra hour of valuable rest looking at selfies and reading humorous little photo captions  like i sprinkle through this blog !

     See this bear?   Hilarious ! -- And far more wholesome than anything you will see on facebook --- so if you have to stay up late , just re-read my archives and tell your friends to do the same  ----  Insomnia is never better

3)  Another thing that is hard to BEAR is temperature  -- too hot is not great -- if its too warm, your body cant cool properly and higher core temperatures lead to restlessness ----  

   Its been researched that 66 degrees or so is the optimum temp for sleep 

4)

   Another thing that is critical is stress level

           --- When your full of anxiety , like these cranky bears, -- it interferes with the ability to relax ----  it also causes you to wake up too early, or wake up in the middle of the night unexpectedly --

Anybody ever wake up at 4 am the night before some big day , when you were supposed to wake up at 630?     Thats what im talking about

If you are tossing and turning ---  get out of bed and do something different for a little bit ---  read a book (not TV, video games,  or i-pads  that only provides more soul crushing blue light stimulation )

                     See? When your cranky you take it out on other people , like the little bear above !

Researchers still cant pin point exactly how much sleep is "enough"  - but many say at least 7 hours to 8 hours per night is associated with the best outcomes 

On a personal level , i will second that,  and i also encourage daily naps when possible.    lots of high end trainers also recommend up to 10 hours sleep a day broken out between nightly sleep and a 1 to 2 hour nap at midday  

       --  I dont train at an elite level personally, -  and not many do because of the extreme time committment ---  so i am fine with a 20-45 minute nap when i can , but i dont freak if i miss a day or two  

          2 hours only seems to be needed when you are flirting with extreme exhaustion everyday  , - but there are many among us who do just that

As for me , im a very poor example right now because im up typing this at 2AM,  -- but rest assured  I am on my way

Thanks once again for reading this everybody

Keep the comments flowin' --- While i obviously encourage everyone to eat well and train regularly -- these are the most words i have spent on the subject of sleep  --

Try to get a little more in if you dont fit the 7-8 hour a day mold , plus an occasional 20-45 minute power nap during the week  --
   -- you might like it !  

Goodnight

_______________________________________________________________________

  Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________
disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

The Bricklayer's Story

This post is a far cry from my usual monologues but bear with  ------

There is iron in these words and its inspired by 2 great men, as well as a song that reminded me of their story, (or parts of )






The Bricklayer's Story


            I am not in the habit of celebrating pop culture too much,  --- but i posted a link to an obscure song below from Dicky Barrett and the Mighty Mighty Bosstones


Why?    ----  I am remembering my dad and a dear friend of his. ---  Both from SE Oklahoma, -- a poorer section of the country you would be hard pressed to find 40-50 years ago.  

         They didnt know each other back then, although they were likely only a few miles apart at any given time ---  it wasnt until 1988 that they came in contact ----

My dad needed a bricklayer due to an incident at my childhood home that i instituted (hit the side of the garage with my truck)

          My dad (Doug McBride Sr ) and Bob soon became fast friends due to their common geographical bond ----  in later years i remember many afternoons of them playing horseshoes and having good old fashioned bull sessions in the backyard
        When my dad retired after many years of government service with the FAA and the Army,  he occasionally helped Bob with some bricklayin' jobs from time to time  
        ----  they were both roughly the same age, - mid 50's -- and my dad related to me that it was rewarding work for him compared to what he had been used to as an executive with the federal government.      He had to blend economy of motion, stamina and perseverance together everyday to get jobs done , and -- for him at least, it was fun  (i dont think he needed the check - i think he did it as a personal challenge of sorts - and for that, i have much respect)

    On the other hand , Bob was a bricklayer by trade and needed every check he got -------  the 2009 song from the Bosstones reminded me of my dad his friendship with this good man

   The chorus explains it all

"A lifetime lifting cinderblocks, stacking bricks and mixing mortar
Gave this man his crooked walk and kept his life in order" 

Bob didnt exactly walk crooked, as the song implies ----- but i never heard him utter a word in anger, nor a curse word, -- everyday he acted the true professional that he was and lived close to his beliefs in living a clean life  ---   and physically, kept working harder than most until the point that he couldnt lift a trowel 

 
My dad and Bob both contracted (diagnosed - who knows how that disease actually works)  cancer within a few months of each other -----  Both in their early 60's,  neither one smoked or engaged in high risk activities associated with that disease  ---- it just hit them   and they passed away within a couple months of each other in 2008 -----  My dad was gone first and i broke the news to Bob, who was hairless from chemo at the time and recounted to me some of the telephone conversations he had with my dad concerning their shared disease ---

----  2 months later Bob was gone as well, from this earth at least, ---- but i would like to think they are together in heaven pitching games of horseshoes, drinking cheap beer , and b-sing around about politics




Live a good life  --- Live a clean life --- reap the benefits that go along with that --- but realize that we all have a target on our backs --- the date may not be set in stone ,  ---- but its there.           In the meantime,  live your life with the thought of being a great example for those younger than you --- through actions, not words,  and with the quiet strength that comes from hard work without bluster



             We can't all be bricklayers,  ---  but we can live our lives as if we were
     



Godspeed Bob and Dad


This song made me think of Dad and Bob   -----

in Bob's case,  as the chorus implies,   a lifetime lifting cinderblocks, stacking bricks and mixing mortar ---- kept his life in order

link to the song is highlighted below, -   and the lyrics are attached as well


The Bricklayers story -- Bosstones


Just a bricklayer by trade a harder worker you won't find
He was like fifty when I met him maybe fifteen years ago
A Scottish American and a master with the trowel
He swears that he's the urban legend you hear about on every job and site

A lifetime lifting cinderblocks, stacking bricks and mixing mortar
Gave this man his crooked walk and kept his life in order

Here's about half an explanation and then not too much information
Until the day he died he bragged that he's the one that rode the rope
All six stories of that building from the pavement to the roof
And then all the way back down to earth

A lifetime lifting cinderblocks, stacking bricks and mixing mortar
Gave this man his crooked walk and kept his life in order
A lifetime lifting cinderblocks, stacking bricks and mixing mortar
Gave this man his crooked walk and made his lifetime shorter

"On the way up my skull was fractured and my collarbone was broken
The barrel i was working with broke both of my forearms and the bones in my wrists"
Don't believe a word of it, but the one thing that I'm sure about is this:

A lifetime lifting cinderblocks, stacking bricks and mixing mortar
Gave this man his crooked walk and kept his life in order
A lifetime lifting cinderblocks, stacking bricks and mixing mortar
Gave this man his crooked walk [x3]
And made his lifetime shorter






  Douglas McBride Sr. 1946-2008

The epilogue :       Keep your life in order through hard work, diligence and perseverance  -------  attack each day like you have a wall to put up

------   Im still working on mine


Your next 5,10, 20, or 30 years are not guaranteed but live your days to the fullest anyway