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

Going freestyle - plus some reviews

I am going to riff freestyle for a bit --- as i have been sicker than i have in a long while for some reason recently

I did not have the flu --- but as i complained about in my last post -- i had something going on that decimated my very meager base i was trying to build up

Please -- Please -- stay in your seats - dont call me a hero or anything - LOL  --- it was just a mess.   My last workout was on a treadmill.
   I watched the majority of Total Recall while toiling away and sweating slowly

After not working out for 10 or so days,  it was a triumph to pump out 90 minutes on a treadmill.

It was at that point that i thought of the wide chasm between the elites among us, and guys like me

------  Michael Jordan was dealing with the flu and a fever

Jordan was obviously already a legend --- but my meager illness reminded me of the difference between the haves and have nots to some extent -----   If i am running at 102 degrees, i am under the blankets, - catching up on a whole season of Longmire or Hell on Wheels on Netflix, and am pretty much useless to anybody until its over

That just happened to me, --- but i thought of Jordan in that iconic game 

So we're not all Mike Jordan - so what

How many times do you get sick enough to eat into your work or training a year ?   - Once?  Twice? 

We are under attack more often than that and chances are for every illness that takes - our immune system has fought off  10 others.     Some of the things we still need to keep squared away are things we hear all the time ---- wash the hands as regularly as you can - eat clean- avoid food that is handled excessively (any fast food)    -- its not a conspiracy theory

     

Put your body in the best position it can be in to fight off foreign invaders in the form of nastiness that will make us sick

_______________________________________________________________________

Popular nutrition theories 

Fruit tastes good right?  

Bananas are good - apples are good -- kiwi is good - oranges are .......  well, oranges are a lot of work - they really make you earn it, with the peeling and all that

But i was asked -- "Can i eat a banana?"  

Where the heck did we come from where now in 2015, bananas are bad ?        I have heard some bull-spit from popular trainers about not eating fruit --  

Its because to the uninformed,  fruit looks like a source of sugar that is not needed  -------   so keep eating bacon sandwiches and roast beef i guess

A little truth

   Yes --- when your diet is buttoned down tight, a banana or a kiwi(3 or 4 kiwis - hard to eat just 1) - does have some natural sugars  --- and will probably blow a hole in an Atkins type program 

  --- but --- 

my suggestion -------   eat a nice handful of almonds, cashews,  or a scoop of peanut butter everytime you eat a piece of sweet fruit.

                             You throw some protein and diet essential fats on top of the fruits to balance you out a bit so you dont get a sugar crash in 2 hours.     

    Keeping everything in balance seems like a rational plan, right?    

Fruits are our friends , not our enemies ----    just keep some nuts and seeds or even a scoop of peanut butter around to counteract them and not send you towards a minor insulin dump

___________________________________________________________________

Another moderate rant that has come across me again - is a nice guy i met who was "cross training" recently

   --- problem is, i met him at a bike shop -- he was talking about all the rigorous cycling he had been doing

Cycling is awesome    - As many have already surmised ---- my primary sport is cycling and thats how i identify myself  (in the sporting world that is - most importantly, i am a guy trying to take care of my home, family, and friends ---- cycling be darned)       --

So no problem right?      -  But the guy advised he was trying to "build up his wind a bit" so he could run in one of the local charity half marathons 

WTF?   WTF?  ------    I like competitive cycling but im not too stupid to realize that you do not play a tuba to prepare for playing the clarinet

This poor gent needed to be worshipping at the altar of Jim Fixx, Frank Shorter and others instead of spinning his wheels on his Trek

This is about the 5th time in the past year i have heard this nonsense  ----  

Yes, cross training is a very real principle -- and yes, it is good stuff ---- but again, - if you want to run 13.1 miles (or 10k, 5k etc) and look good doing it -- dump the bicycle and lace up some made in the USA New BAlance 990's for goodness sakes -- and just go for a run -- and then a few more after that 

New BAlance 990- shoes for America's team

_________________________________________________________________

Product Reviews 

Every so often i encounter products that have the potential to be "game changers"   ---  i thought i would occasionally try to get a little more exposure for these things bv bringing in some reviews ---- 

In this case, i am reviewing a couple of items that i have absolutely no affiliation with and paid for out of my own pocket ----   i also note that these are products that are easy to get and are out there at somewhat normal retailers for the most part ------   you dont have to be a part of some secret club to partake 

                   
First up is Royal Sport whey protein powder ---  check the label , it is 100 calories per 20 grams of protein  --------   I know i was talking earlier about carbs vs proteins and fats as it relates to fruit  --- but for a lot of us, we dont need to pack in a ton of extra calories along with our twice daily shake uptake or meal replacement
   -- we just need to take in some calories every 3 hours or so to keep the internal furnace stoked up

This stuff fills the bill  

 Its darn hard to evaluate a protein powder without a laboratory as a protein powder generally does not do anything weird.  IT is not like a pre-workout powder , or a caffeine pill -- it is a supplement designed to provide a need in place of real food    ----   but it is a helpful tool to keep you away from McDonalds and Slim Jims when on long solo road trips ,  -- when even Funyuns and Reeses peanut butter cups sound good

      This stuff is available in a few different flavors ----  and while i normally think its pathetic to try to take in dessert at every meal like its our birthright,  i have to admit, the Cinnabon and Chocolate Cupcake flavors i have tried are just as tasty as my former favorite  (BSN Syntha 6 ) - with half the calories  
               Nutritionally, you dont have half the calories without leaving something on the table for sure,  but in this case, i'll take the compromise in the case of a higher protein percentage

The new /improved blender bottle is on my list now too   ------   you see a pic of the stackable one next to the original animal above , plus a pic of the new one with the little individual compartments separated out     

Its pretty simple   ---- I have my cup -- a removable container for a scoop or 2 of Royal Sport,  one for NO-XPlode,  and one for a big fistful of almonds as well as a little spin on cup for my chewable multi's and all the Glucosamine tablets i take per day 

Customize the contents however you see fit, and for whatever your needs may be  --- but this works , and im over the moon about it as i formerly toted around either small ziploc baggies or small rubbermaid containers around to do essentially the same thing,  but less conveniently   ----   2 of these blender bottle stacks can fuel you with enough protein, pre-workout, and munchies , -- not to mention vitamins and headache remedies -- to get through a day 

       The only downside is the new segmented drink cup is 16 oz.,  while the original tall Blender Bottle is 24 oz or so    --------

Royal Sport is available online or at GNC --- the Blender Bottles are at a lot of different places - i got these at Sams Club , but may be available at Costco, Target , etc -- places like that

 LAst but not least is my little smell good friend  -- he fills my kitchen with good smells - plus i like owls ---   i have no idea where this came from, but its pretty cool




Thanks for the support all, and thanks for reading again

have fun and stay fit


-------  A shout out goes to my insurance industry friends who are now in the Northeast corridor of the nation dealing with the blizzard aftermath -----
 watch your diet, carry a cooler, take naps when you can, and try to knock out some decent training blocks on the hotel equipment when you can

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

--- Just a piece of junk corporate shill !

AAAAAAARRRRGGGGGHHHHHHHH !!!!!!!


Its Mid February and i havent been writing !!!

Funny thing is,  i've had plenty of time on my hands  ----  i am on the mend from a massive bacterial infection that wiped out about 2 weeks of good work that should have happened

------   I do not know what causes a bacterial infection specifically --- but there are some real all-stars under that umbrella -  Strep, Staph, Meningitis, --- that is some Big Time, Big Boy Nasty ---

Trouble is -- i am behind -- Way behind on my base cycling miles now ---  and for me in my current condition ,  base miles are ultra important

This rant is cycling related because there are a couple of PA's nvolved (personal appearamces)


For those of you who dont know , i was slated to lead out some group rides through the Moab "Brand" trails as part of Outerbike MArch 12-15  --- these are flatter trails without a ton of climbing but with enough downhills to make things cook a bit

This ride will be epic , with or without my involvement , -- and i may make it there to run the tap for the kegstand contest,  --- but my current fitness pretty much means i will be doing shuttled downhill runs primarilly

That said -- check it out --- all the major  manufacturers will be there with demo rides for everyone -- food and beverages (ALL beverages ) are included in your buy in (175 bucks) --- if you dont need the demo rides, its cheaper --- but to get a shot at all the best from Yeti, Specialized, Ibis, Niner, Giant, Santa Cruz, Trek and many more  --- for a few bucks is pretty cool

Outerbike Spring

                         Heidi wants to see you here !!!

             You need to go a few times before you settle in for backgammon and Tony Bennett for the last few years




My physical condition is still a living, breathing entity (basically,  I'm still sick) -- im not driving to Moab in the midst of full Stroke Cane symptoms if i still have no base miles - otherwise -- i will die -- LOL   ---  but i have another date in April we can all hook up at the Sea Otter  -- This is April 16-19
Sea Otter

The Sea Otter is the somewhat official spring kickoff to the season -- for the domestic road, and mountain bike season ----  while Outerbike is primarilly a mountain bike event,   Sea Otter caters to all of us --- and i dont care what aspect of the sport you roll with, the dual slalom course is usually sick


  Some great pics below  --- including an aerial of the DS course --- but for the most part, you will get many many opportunities to blow your lungs wide open here  ----

--------------   you might need a few base miles -- but heck, its almost 2 months away ---

Plenty of chicks at Sea Otter too  --- but you likely wont pick up any of them --- just come armed with your fitness high and expectations low

             Other than  this --- i will try to get back with some regularly scheduled straight talk  (I have been compared to Oprah)   very soon  --- but there will not be an IpadAir under your seat or anything



If you like bikes  -- make it to Outerbike or Sea Otter!   Ride lots, relax lots , and drink lots -- we will discuss reversing these horrible sins later ! -- LOL,   but im thinking 25 or 30 miles a day on dirt will cancel out a lot of ills

 

Bust out of the wintertime blues

Dont get bummed out prematurely


Some of you are 3 weeks into your New Year's resolutions

Some of you never really stopped , but winter can bring with it a case of the doldrums that is sometimes hard to shake even for motivated pro's

For those just slinking back into the gym or coming in after a long layoff,  --- you likely have already experienced the over-exuberance of those first 2 workouts , and the resulting 4 or 5 days of soreness afterwards

   Or you hit the track, trails or treadmill, and were disappointed that the numbers weren't rolling by as quickly as they did a few years ago


Don't despair -- it happens

Discipline is forged when you struggle past the weak spots and find triumph in what would formerly be mundane

If you deadlift 200 pounds -- be happy.    It may not be as much as you did when you were in college, or were 25 y/o etc etc,  --- but you just pulled 200 pounds straight off the ground -- not bad

    Dont be dejected if it takes you 11 minutes to run a mile, and the thought of running 2 or even 3 seems like an insurmountable task
    --- You just ran a mile   -- sure, not in the same time as you did when you were in the service, or when you were in high school track, --- but you did it.   See if you can add a quarter mile in a week if your working on a mileage goal

Life is a journey -- embrace it -- your goals should always be in the back of your mind ,  but get some enjoyment out of the little things
  ---after all, before you can ever run 6.2 miles, -- you must first be able to run one

_____________________________________________________________________

Shake Things Up 

For the most part , my musings and rantings are not geared towards professional athletes , and i think most can see that when they read enough of my entries, -- but we do have a handful that stop by every once in a while  -- so i try to give everyone some take aways

One point someone mentioned to me while speaking directly about motivation is to not be afraid to use material things as a slump buster --- this won't fix serious problems in anyone's program, ---- but it can be as simple as trying a new pair of shoes you like, -- or maybe getting a short guest membership at a different gym in a different part of town for a couple of weeks  ----

Personally,  I've been dabbling occasionally at a somewhat local BMX track with an overgrown adult size bmx bike lately --- I'm 43 years old, so this may sound preposterous ,  -- but let me break it down --- I go from resting heart rate to very close to max HR in 45 seconds , --- then when my heart rate gets back down to 115 or so , i do it again  (one lap taking roughly 45 seconds) -

- multiply those efforts times 6 or 10, -- and that sounds an awful lot like an interval session doesnt it?   ----  Thats because if we were doing anything else to do that, it would be an interval session

      disclaimer: i do have a previous (although limited) background in that sport - i wouldn't recommend BMX to everybody -- but its a fun way to get in a session if you have a suitable bike and a track close enough to use

    Take an indoor rowing class if there is one in your area --- that will also get you out of your comfort zone real quick

Lots of ways to shake things up if you need to


_____________________________________________________________________


Keep a journal

I know a ton of people who do not do this  --  But if its wintertime and the spirit is weak, -- you need every tool at your disposal to succeed

First off -- if you have modified your diet in any way ,  this should be mandatory

Whether its adding calories, cutting calories, trying a new system (like paleo) -- or anything else,  you should keep a record of what you eat and the effect it has on you

Do certain foods make you sleepy?  Give you digestive issues? Toss and turn at night?

NArrow em down and weed em out  ---

As well, if your trying to reduce calories, keeping a journal of everything you put in your mouth keeps you accountable.    It also makes it easier to calculate your tally at the end of the day.
    If its stuff you'd be embarrassed to show a trainer, - do you really need to be eating it?

Its also sobering to munch down on a 2 pack of oatmeal cream pies , then look at the nutrition label and realize you just wolfed down 340 calories

--- Doesnt 5 oz of lean sirloin and some veggies sound more satisfying than that ?  Thats also about 340-350 calories if you select hand trimmed cuts of meat carefully.  ---

All you need is a small spiral notebook  ---

 for example, - i write down what i eat,  - the good the bad and the ugly.   I write down what type of exercise i engaged in that day  ---i dont really break it down to the sets and reps - but i jot down what the basic exercises performed were

 --- i also take note of my nap times, plus how much sleep i got the night before -- if my sleep time is lagging, i'd like to get to the bottom of it too

You decide what goes in, its your journal --- but jotting everything down can help keep you more focused on what you need to do on any particular day

__________________________________________________________________


Thanks for reading again --

2 or 3 people have told me that my blog is hard to get to --- i dont know - i also CC myself with every blog submission and dont find it too painful --- but if anybody has any suggestions on a better blog server -- i am all ears

I am also seeking help in updating and revamping our website ---  fitclaimspro.com   -- I havent done much it, because honestly, a month or so after i started this blog -- the blog has gotten much more traction than the website.  (although there is a link to the blog page on the website)

    --- But i've got some goals with the new year too, and revamping the site and putting more emphasis on it is a small one--- i'm just not a very good webpage developer, --- but if you or someone you know happens to be good at that stuff -- hit me up and i guarantee you will be richly rewarded with the coin of the spirit !


Drop me a line if you wish at  Dougmcbride@fitclaimspro.com

_____________________________________________________________________

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

   

New YEars Eve --- Here's to an incredible 2015 !

New YEars Eve  --- 9 pm


While some of you are running around with Chex Mix crumbs on your face and 1/2 full drink glasses in your hands,  i am pounding out a few words


I really wanted to get this in before midnight for symbolic reasons

Purpose of this is to simply thank the FCP faithful for their readership, tips, techniques --- and in some cases, criticism

Its been a somewhat wild year and its hard to go over all the ups n downs in one end of year summary --- but let me say, it has been a year of growth and great experiences

    As of now, we're not public, so if you receive this blog, you are a part of the core readership and i appreciate you for that
    The growth has been good , -- with no external advertisement - no facebook forwarding - no nothing---
   This is by choice.  
        The 'ol figurehead of  FitClaimsPro.com is not ready for public consumption unless someone decides to share through word of mouth ---    I am chock full of personal failings and flaws myself and everyday, i deal with the same or more struggles that everyone else does, -- and i never thought of this as much above a private venture

--but that said

              For those who have spread the word and shared this labor of love through email, Facebook, Instagram, etc -----  I thank you so much.   It is so cool that some of you have faith that this can venture a bit beyond a small , private consultation venture !


This New Years Eve and the day, -- i wish you luck and the discipline to be true to yourselves.  

In the coming year,  ------ be strong, rely on your knowledge and training and if you need a little extra support, love , and an ear to bend ---- we will be here


In extending my gratitude and thanks --- i also want to encourage you to seek us out when you need to

            I am ready for 2015 to get fired up so we can address more challenges - vanquish more enemies, and climb more of our personal mountains!


   Again --- thank you --- and may God's blessings shine on all of us throughout the upcoming new year and beyond



Happy New Year folks ------  time to kick it off and celebrate in a slightly irresponsible manner !  ;)




   

Its that time of year again

December 26, (this time around its 2014)


One more big festival night, then its time to tighten up the 'ol belt and get serious with those resolutions right?

I have  spoken of this earlier in the year ,  but in case you didnt get it , here's the link

Re-set the meter - Then peg the meter !!

So you didnt take my advice from September to heart and start in on that pesky "resolution" early, huh?   (Some of you did, - i got the feedback   :)  thanks for charging hard)

No matter

I'm not big on encouraging the setting of resolutions per se',   but the setting of short term and long term goals can be done at any time ---   IF its done around NEw Years, that is characteristically called a "resolution"
      Around this time last year, i also covered the fact that 80% of well meaning resolution setters begin breaking them within a month, and by March, those P90X DVD's and gym membership cards are already starting to gather dust  ----  the gym reverts back to the 20 or 30 muscleheads who are always there, week in and week out.


     What's your 'ol trackie here planning on doing as far as New Years Resolutions?

Although i have already stated that the idea of a New Years Resolution is fundamentally flawed, i will add this one thing that i will be striving for --

-its a big one, yet a small one too

MODERATION

Yes, this new years i will be striving for even more moderation

Moderation in drink, late nights , "dumb decisions"  - over training , under training, - counting calories, being a nutrition nazi

Whatever the sin, you can moderate it -------  Your New Years party does not have to be "Paleo Perfect"  - loosen up -- its one day - you have 360+ to show your discipline ---  that doesnt mean to shotgun the margarita mix followed by the Cuervo -- that is not moderation.
      Moderation just means its ok to have a couple of cocktails on a holiday, ----- or on occasion, stay in bed for a couple more hours on a weekend and watch some TV  with the spouse


             If you currently have a late night lifestyle that rivals Mickey Rourke's  , you are probably not going to dial it down to the level of a competitive Olympic level athlete,  -- but make small changes

strive to go to bed a bit earlier , - Be a bit nicer to the people you care about,  watch the booze, and pick a day to enjoy your food ! --- But spend another 4 or 5 being disciplined -- depending on your needs

Most of my readership is comfortably in the "Masters Category"  (above 30)  and i have a tip that might sound a bit odd, or even unobtainable to many -
  -- but for the past 6 months or so, i have been fairly diligent about adhering to a nap schedule when i can as well

          This doesnt fit into everyone's schedule to be sure --- but if it does, please reap the benefits.    I drive a ton -- and i have pulled over at 3 pm at a rest stop or truckie stop for a little designated "Me Time"
     I throw in some ear plugs put on a mask (much like an eyeless Lone Ranger mask ) -- and then Hi-Yo Silver ! Lay the seat back and snooze for a bit

   
      If your just tuning in ,  check some of my previous blog entries,  but if you've been on board for a while,  you know that i try to speak out for the harried, the flawed, the excuse makers, and the binge diet failures
       -------  these are common maladies when you have a schedule that is written in Erasermates and you have to be up for any malady ----You have to be there for your customers , internal or external ,  and they do not give a flip about any of this stuff i am talking about --- they just want you there with a minimum of drama

                                       Again, and i will speak it in bold letters

                                                          MODERATION

We have the ticket to our own success or failure --- because as folks running our own small businesses' ,  oftentimes we make the schedule.

    If we can't manage time for rest, exercise, and proper nutrition -- we may be able to wrangle another 15-20k per year out of the time we are saving by burning the candle at both ends --- but are we saving anything by making a deal with the devil?

           
One last time --- for my New years  DECLARATION, -- (not a weak kneed and pitiful resolution) -- I will be practicing moderation

           epilogue:  resolution, declaration, moderation   --  all words that end with "tion"


In short -- put down the martini glass, the PBR, or the plate of brisket and kick this mess straight in the ass and rejoice while you follow a better schedule and get plenty of rest !


Thanks all

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