Dum Spiro Somnium

By Leave a Comment
Sep 20

Perhaps it’s time that you created a life motto for yourself. Maybe you already have one. Could be that you have no idea what I’m talking about..

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. Let’s discuss the potential of this very powerful tool.

Dum spiro somnium is my life motto. It means, “While I breathe, I dream.” Actually… I do not know for certain that it means that, because I simply made it up based on Google translate and a little Latin knowledge. But, it is my interpretation and best-guess as to converting my life motto to Latin. Why did I convert my life motto to Latin? you ask. Well, mostly because Latin is a cool way of saying things in life that are important to us. At least I think so. I do know that somnium means to dream, or daydream. This was close enough for me!

I was able to piece this translation together because I know my family motto, dum spiro spero; which translates to “While I breathe, I hope.” This is a great family motto and a wonderful creed to live by. However, I thought about it carefully and realized that it doesn’t totally encompass my beliefs and motto. I’m a dreamer. Life is a dream of sorts for me, and my imagination is the key to making it day-in day-out. Hence making my very own personal life motto.

Do you have a life motto?

Life motto, vision, mission… All of these things are so important to our continued improvement and success. Along with these powerful tools, I think that short and long-term goals are incredibly beneficial as well. Expect a post in the near future that discusses goals, missions, and vision statements.

If you don’t have one, or are interested in some motto ideas, checkout this list: motto.biz/list-of-life-mottos-to-live-by.

Another great resource, and the article that inspired me to create this one, can be found here: birdsontheblog.co.uk/whats-your-life-motto.

Make sure you chime in and tell me what your thoughts are on this subject, and if you have a life motto.

Until we chat again,
Vaughn

Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

C&O Canal Redux

By Leave a Comment
Sep 18


Back in 2009 I rode the C&O Canal Towpath from Washington, DC to Cumberland, MD. This was my first of many treks on the C&O trail. Since that ride, I ride the towpath every year from PawPaw to DC. I do this as a charity ride raising money to help hemophiliac families. For more info on my annual charity ride, checkout this post: healthywealthytribe.com/gears-for-good-2013

Next year, Andrew and I will ride the entire 185 miles, from Cumberland to DC, in a single day’s ride. We’re planning to get some of our craziest friends to join us. While training for my ride this year I started thinking about that epic day that is coming next Summer..

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. Then, I started reminiscing about our first ride up the C&O. Today I decided to share the story of our ride… Let’s go back in time some… This is my original blog article from four years ago:

“Behind us lay the whole of America and everything Dean and I had previously known about life, and life on the road. We had finally found the magic land at the end of the road and we never dreamed the extent of the magic.”
— Jack Kerouac, On the Road

Friday, September 19, 2009 at 6:31 a.m. Andrew and I started loading our bicycles on my truck. We packed tons of Gu, power bars, and bottles of water. We piled into my FJ Cruiser and headed to Pete’s house. Our plan was simple (they always start that way)… We would drive down to DC, park my truck, and my buddy, Jerry, would pick it up that evening and drive it home for me. From there, we would ride 184.5 miles up the C&O Canal Towpath on our bicycles. Months of training had culminated to this event.

We picked up Pete and drove downtown. Once there we searched for parking near the Thompson Boat Center, which is mile zero on the canal. Downtown parking is hard for my FJ, because I need 6’9” of clearance. Most garages down there are under 6’6”. We finally found the perfect garage at the Kennedy Center. It was 7’ tall!! Tallest one I have ever seen in DC. Parking was solved… Ahhhhh.

We each had bike racks and medium sized bags back there behind our seats. Pete and I also carried camelbacks with water and paraphernalia. We rode out of the Kennedy Center parking garage and into the gorgeous morning with grins on our faces!


We got to the mile zero marker and took a photo. Then a couple rode up on a tandem bicycle. They told us that they had ridden all the way down from Pittsburgh, PA. Hearing this made us feel weak. Then I thought, Meh… It’s downhill the whole way from Pittsburgh! This is how I justify and console myself.

I digress.

We took off quickly and were in Great Falls before I knew it. The ride was easy. However, I had already developed a cramp in my left calf. We weren’t riding faster than our training and we hadn’t gone that far, so I chalked it up to nerves… I took a couple of photos of the falls, ate a snack, and moved on.

The rest of the day was uneventful (for the most part) and relatively easy. Just before home, Pete realized that he had been riding on a broken spoke. It warped his rim and the rear brakes had been on for nearly fifteen miles! Holy dump! We rode 57 miles total that day.

Here is the Monacacy Aquaduct

At home, we tracked down a local bicycle shop, called the Bike Doctor. It’s located on Buckeystown Pike in Frederick. Awesome shop! The owner and his mechanic stayed past closing time, fixing and truing Pete’s rim. Then they gave him new brakes and tightened up his bike. Fantastic group there and very concerned about our safe trip. I absolutely recommend them to anyone in the Frederick area who needs repairs or bicycle parts and so on.

Kristine had put together a delectable meal that consisted of salad, pasta, and steak. It was FANTASTIC! We talked about the day and encouraged each other.

Andrew stayed next door at his house and Pete stayed as a guest at my place. During the night I had to wake up and do some updates on databases for work… It was a challenge and wore me out mentally. I only got a few hours of sleep and worried how I would perform on our longest day. We were scheduled to ride about 72 miles on day two. Yikers!

Here you can see that we are still happy about our adventure… Fools!

Day two started well. My right knee was a touch sore on the outside, but nothing I couldn’t ride through. I packed three Advil and promised not to use them. We got underway around 9:15 a.m. and rode strong for most of the day.


This is us posed below the Maryland Heights rock wall (which I have climbed) at Harper’s Ferry.


This photo is me standing outside a hidden cave that women, children, and ex-slaves used to hide in during the Civil War. Very COo.oOL

Along the way, we ran into a section of the canal that was closed due to flood damage… We had to ride on the road for a bit. This was tough for me, because it was a bunch of moderate hills. Pete and Andrew made it look easy. As we passed a pasture full of cows, I thought to myself, “I sure am hungry.”

This was a nice milestone… Our century along the path! Notice that for some reason, we are still happy… What is wrong with us??


About 20 miles before our stop in Hancock, my knee sang out with excruciating pain. With twelve miles left, I didn’t think I would make it to our hotel in Hancock. I stopped and writhed in pain. I popped three Advil and gritted my teeth. I tried walking beside my bike for a minute to stretch it out and I couldn’t even do that. I was considering calling Kristine and throwing in the towel. I literally could not walk without severe pain shooting through my knee and up to the base of my spine.

Andrew and Pete offered to cut our pace (~14 MPH) in half for a while and see how I did… I decided to bite the bullet and literally gritted my teeth for fifteen or more minutes at about 7 MPH. It slowly warmed up and the pain subsided. I assume the three Advil were kicking in. We made it to Hancock and proceeded to the Triangle Bar and Grill on Main Street. Dinner was awesome… I was STARVING! We had burned more than 5,000 calories during that day’s ride (We burned 14,000 calories total over the three day ride!)


Once we got to our Hotel, we ordered pizza, wings, and cinnamon bread. We ate another dinner. Yum!

The final day was cold! We went outside to a chilly 47 degrees… Burrrr! Mounting up, I realized just how sore my gluteus maximus was. It was swollen and sore and ready to be done with this ride. I had popped some Advil before leaving my hotel room, so the knee was under control. The day promised to be good.

We headed down to Weavers Restaurant and had the best breakfast that I have had in quite some time. I got cream chipped beef (SOS) on biscuits with two poached eggs on top. YUMMY! Everyone was so nice there. Afterward, we mounted up and got under way. It was our final day. A 60-mile ride lay before us. Prior to this three day weekend, I had never ridden further than 40 miles and now I was doing one and half times that or more each day!

The last day went quickly. My pain came and went furiously… Only to return again. My hands had lost all feeling in them, except an incessant tingling that threatened to drive me mad. My neck was tired and worn from supporting my head and helmet. Shoulders and traps were tight. I don’t even wanna talk about my triceps and forearms!


The Paw Paw tunnel is a magnificent and amazing creation. It is 3,118 feet long and took about fourteen years to make. It is wicked cool!

Pete and I climbed up top for some shenanigans…

If you are claustrophobic, you will need to skip this one… It was pitch black in there and I kept feeling like I would simply ride off the trail and into the slimy canal waters. It was a bit freaky in there without headlamps. I had a headlamp with me, but refused to use it, because Andrew and Pete didn’t have one. In the immortal words of the Three Musketeers, “All for one and one for all!”

When we got to Lock number 69 I wanted a photograph. But a guy and girl were there making out. I felt weird about taking a photo with them in it. I considered asking them to “pose” under the Lock 69 sign. Then realized that it would be pointless and invasive. Instead I pedaled on thinking how funny it was that he had invited her to Lock 69 to neck. What a romantic… Actually, I was jealous that I hadn’t thought of it… Heh!

The last ten miles were furious. I had just finished my audio book The Road by Jack Kerouac at mile marker eleven. What a fantastic autobiography straight out of the beat generation written by the king of beat! I dug it immensely and pondered upon the fragility of mankind in a preponderance of heaven and hell that surely came together to single-mindedly stare into my mind’s eye. Yeah man, right-on, ahem and all that stuff! You dig?

After Jack’s lovely book was done, I turned on some John 5 and cranked it. It was my turn to set the pace and I went too fast a couple of times. Was soooo hyper about the finish. I counted each of the last ten miles out loud. Chanted them and/or signaled with my fingers. Excitement forced its way through my body. I was electric and my inner self was on fire!

We rode the last mile three abreast. Three friends, nearly broken by the dirt and gravel trail, finally at our journey’s end. Triumphantly riding into Cumberland with our heads held high!

Standing before us was a group of nine people. Our waiting wives, families and friends! It was a magical moment. They had created a finish line banner for us. We burst through the banner to cheers. It was awesome!

Here’s the remnants of the banner… I wanted a picture of us riding through it, but was too tired to pull out my camera.

It is 184.5 miles to Cumberland via the canal path. Our jaunts off the canal added up to a total trip distance of 190 miles! Here we are at the very end of the canal towpath.

This is me and my son, Xander. He was proud of me and with an enormous smile, said, “Dadda!”

After the celebration, we went to the Manhattan Grill, two blocks away and drank champagne and ate a wonderful meal!

As usual, I must recommend this trip to everyone! Go up hill from DC to Cumberland, if you dig… I had to.

Click Here for our Garmin GPS information from the trip.

To see higher resolution versions of the above photos, click here

I will catch you on my next adventure!

Cheers,
Rip

Care for a Threesome?

By Leave a Comment
Sep 16


Let’s talk about one of the toughest competition fitness events that you can put your body and mind through. Triathlon.

It’s my belief that triathlon is the single greatest way for you to stay in the best shape of your life. Think about what this sporting event has to offer. Swimming. Biking. Running. When combined, these three activities can’t be matched for building the ultimate healthy body. If you’ve got the guts (and I do mean that), you should give this AWESOME sport a tri.

Before we start… You guys know what’s coming…

WARNING: Working out and exercise can be dangerous. You can be seriously injured, crippled or killed. The opinions, stories, and ideas presented here (and everywhere on my blog) are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend getting a complete physical and doctor’s approval before starting any type of strenuous activity. Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, or elevated cholesterol levels. If you choose to workout and/or race, you do so at your own risk. In addition, working out requires patience, diligence, and above all else, using good form. Never bounce or over strain! Now stop making excuses and get in the game!!!

Many people consider a marathon to be the toughest thing you can compete in… Others say that a century bike ride is unbelievably tough… You can imagine what folks say about swimming 2.4 miles… Well… Combining all three of these into one event and pushing yourself in each of them is sick beyond any individual sport. Triathlons will push you like you never imagined possible!

Triathlon is a relatively new sport

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. It was technically started in the 1920’s in France… But, it is widely recognized that the first “real” triathlon occurred in 1974 in San Diego. 46 people participated in that race, including Jack Johnstone and Don Shanahan, the two guys who came up with the idea.

“Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!”
— Commander Collins, USN (1978)

Standard Distances

  • Sprint: Swim: 750 meter (.465 mi) / Bike: 20 K (12.5 mi) / Run: 5 K (3.1 mi)
  • Olympic (AKA Intermediate): Swim: 1.5 K (.93 mi) / Bike: 40 K (25 mi) / Run: 10 K (6.2 mi)
  • Half-Ironman (AKA 70.3): Swim: 1.9 K (1.2 mi) / Bike: 90 K (56 mi) / Run: 21.1 K (13.1 mi)
  • Ironman (AKA: Ultra or 140.6): Swim: 3.8 K (2.4 mi) / Bike: 180.2 K (112 mi) / Run: full marathon – 42.2 K (26.2 mi)

    •  

    Along with these distances there are several that differ slightly. The one that stands out the most is the “mini-sprint” or “super-sprint”; which is typically about half the distance of a standard sprint. This is the distance I would recommend doing (if it’s available in your area) for your first race.

    First Things First
    To start racing, your best bet is to get a membership at www.usatriathlon.org. This membership will get you access to join most races around the country. And, you get a magazine when you sign up.

    After joining USAT, buy a book… The Triathlete’s Training Bible by Joe Friel, who I consider the most knowledgeable and amazing coach in triathlon history!

    Next thing on your list of to-do’s is to find some local races. I’ve found that www.trifind.com is a good resource… But, you can find tons of sites by simply Googling, “local triathlon races” or checking out the USAT website. Once you find one that gives you ample time to train for it (think two or three months if you’re in reasonably good shape), sign up and commit yourself!

    Finally, TRAIN HARD!

    A Few Tips and Pointers

    On my first race I learned a few things and I made a few mistakes… Let me tell you guys about some of these in the hopes that your first race can go a tad better.

    I pushed myself hard in the swim and paid for it as I tried to put my bike shoes on. I nearly passed out… Remember to push yourself hard but then taper off near the end of the first two events; which will make your transition better.

    My swim to bike wasn’t the only problem area… I also pushed myself hard to the end of the bike and found my calves literally locking up during the start of my run. I limped out of the transition area and spent the first five minutes hobbled and hopping. When my legs finally started responding I had lost some precious minutes!

    When I started my run, I had forgotten to take my helmet off. Honestly I would have forgotten to put pants on if that was part of it. I was dazed, confused, and lost… Stay calm and stay focused and you will be fine. Enjoy those first few mistakes you make and laugh at yourself. This is about fun!

    One thing that you can do to avoid the calf problems I had is to stand up out of the saddle during your last mile or so on the bike. Ease back a hair and do the pedaling in a way that you can stretch your calves. You might lose a few seconds because of this slowing down, but it beats the minutes you’ll lose if you don’t do it!

    In your transition area, make sure that you carefully lay things out ready for you to change into them… During your race your mind will be all mixed up and the easier you make the transition station the quicker you can get past it. I like to wear socks for the bike and run (some people don’t), so I wear very short socks to make them easier to put on. When your feet are wet, socks are freaking tough to put on! One thing that helps is to turn them halfway inside-out. This way you can stuff your toes in and then simply unravel them around your moist feet.

    I also bought elastic shoe laces for my tri running shoes, so I don’t have to waste fifteen seconds tying them. It’s the little things that will speed up your transitions!

    Get a tri suit (one piece or two piece is personal preference). The bike seat pad in a tri suit is thinner and won’t absorb water during the swim.

    Practice your transitions!

    Training

    As I mentioned, you should get The Triathlete’s Training Bible. But, if you don’t I can give you a few pieces of training advice. You need to train in all three sports. And, it’s important to prepare yourself for the bike to run transition by following some of your bike rides with an immediate run. These style workouts are commonly referred to as BRICK (Bike, Run, ICK!)

    After some of my swims I like to leap out of the pool and stand immediately. This is a bit of a rush, but it gets you used to the transition to bike.

    Along with training in each sport, I think it’s very important that you do some cross-training… I prefer weight lifting for my cross-training. And, don’t forget some serious core work. The core is the key to ALL three sports and will benefit you greatly!

    I hope that this article was helpful.

    And, let me know what you think. Also, tell me about your experience with triathlons.

    See you at the starting line,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    What’s Best in Life?

    By Leave a Comment
    Sep 13


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    . So that’s a very broad question… But I can answer one piece of it.

    Most of us (me included) do not know what we want. Before you say, “No *expletive deleted* Sherlock!” Allow me to dig a little bit deeper.

    It occurred to me that I’m not doing what I want to do. Even though this occurs to me on a regular basis, one memory from four years ago still lingers… You see, I was riding the train home and sitting next to someone that was putting off a putrid body odor. Before everyone knocks my lack of compunction, let me tell you that this was far beyond your standard human being stink. I’m not talking someone who walked two miles to the train station on a humid 95 degree day without underarm deodorant. I’m talking about the kind of stink that lingers over a two-week old dead body lying in a rainforest.

    Now that I have sufficiently gotten your attention (and perhaps offended the Hell out of you), allow me to continue…

    Sitting for 1.5 hours smelling death in a small, hot train car can make you come to some realizations in life. For one, I realized that I don’t ever want to do that again!

    During this time, I found myself pondering the immortal words of Conan (played by Arnold Schwarzenegger), when he was asked, “What’s best in life?” Without missing a beat, Conan replied, “Crush your enemies, see them driven before you, and hear the lamentations of their women.” Now there’s a guy who knows what he wants!

    The more that I think about Conan’s statement, the more I understand my lack of an answer to the question “What’s best in life?”

    I know what my dream day would be like… I would wake up, take a short walk, and then swim (in my backyard pool) for an hour or so. After a shower, I would eat a good (nutritious) breakfast that was prepared by my nutritionalist and chef. Following that, I would write for about two hours straight (uninterrupted). Next, I would spend some playtime with Kristine and kids. Once we wore ourselves out, I would hit the music theory and guitar for an hour or two. After guitar, I’d tackle some business by returning emails, calls, and innovating my next great idea. Then, I would get some more kid playtime in. I’d squeeze some form of physical fitness in at this point in the day. Finally, I would wind down with the kids and Kristine watching TV or goofing off. After putting the kids to bed I would do some more business and prepare my agenda for tomorrow (more of the same). Before turning off the light for the night, I’d get some reading in.

    That day would obviously be altered to fit in other activities, hobbies, etc. Also, from time-to-time, there would be a two-week vacation to somewhere exotic.

    Funny thing about my list… I don’t see work (at least not in the traditional fashion) listed. Try as I might, I can’t seem to squeeze it in there. Some of you might argue that my writing (if done on a professional level) would be considered my work. Or, doing my entrepreneurial business ventures. I guess that’s true, but running my own business in brief time slots and writing are both things that I am passionate about. I don’t normally associate passion with work. Viola! Therein lies the problem… In order to make my life more meaningful, I need to be passionate about what I do for a living! *cue inspirational music*

    The problem grows when you consider that balancing things you are passionate about and work is nearly impossible. So, I have decided to dedicate some time and effort to figure this out… If and when I figure something out, I will probably write an instructional manual and publish it.

    For now, I will continue to commute to and from work. And, I will continue discussing these things with you on my blog.

    Please feel free to comment with what you feel is best in life!

    Signed,
    A passionate man who is still seeking his passion!

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    High Intensity Interval Training

    By Leave a Comment
    Sep 12


    Many of you know what HIIT is… But, for those of you who don’t, I will lay it out for ya.

    Before we break this subject down, let’s first discuss my mandatory long-winded disclaimer…

    WARNING: Working out and exercise can be dangerous. You can be seriously injured, crippled or killed. The opinions, stories, and ideas presented here (and everywhere on my blog) are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend getting a complete physical and doctor’s approval before starting any type of strenuous activity. Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, or elevated cholesterol levels. If you choose to workout, you do so at your own risk. In addition, working out requires patience, diligence, and above all else, using good form. Never bounce or over strain!

    With that gratuitous message out of the way, let us continue…

    HIIT (High Intensity Interval Training) is cardio based work that shortens your workout time and intensifies (to say the least) your effort and outcome

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    . Basically, it involves:

    1. Warm-up: Five minutes at a slow/easy pace to get the blood flowing;
    2. Intense Session: 30-60 seconds of breakneck pace on a higher resistant level (if possible);
    3. Resting Session: 1-2 minutes of slow/easy pace and resistance;
    4. Session Repeat: Go back to Intense Session and repeat both sessions 5-10 times;
    Cool Down: Five minutes at a slow/easy pace to get the muscles (and heart) cooled down.

    In the past, it was believed that you needed 45+ minutes of cardio training at 65-80% of your maximum predicted heart rate. Combined with 5 minutes of warm-up and cool down, this ends up being an hour or even longer! This HIIT program keeps your workout to potentially under 30 minutes and gives you FAR more bang for your buck. Trainers, doctors, and scientists have done the legwork to prove to us that HIIT does more for increasing your cardiovascular system and in burning calories.

    You can use HIIT during most cardio-based exercises. Running, swimming, and biking all work very well. Also, equipment like ellipticals, rowing machines, and VersaClimbers (my favorite) work fantastic utilizing a HIIT method.

    I can tell you that my experience is along those lines. I find that HIIT has quickly increased my performance and endurance! You shouldn’t try to do HIIT unless you are already in good shape and have had a recent physical and approval from your physician.

    I use periodization in my training routines and switch what I’m doing every two or three months. When I am incorporating HIIT, I do it twice per week and then a single “long” mileage day each week. Depending on what I’m training for, I might do more or less HIIT during my week.

    If you are fit and find yourself hitting plateaus in your cardio program, give this a go (at your own risk, obviously).

    Do you already do HIIT? What’s your experience been like?

    Train safe, and train hard!!!

    -Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    I Will Always Remember

    By Leave a Comment
    Sep 11

    It is now the twelfth anniversary of this heinous terrorist attack… Looking around at the world, I fear that we are already forgetting… Already putting our pain, fear, and suffering behind us. While I believe it’s important to heal mentally and physically, it is also my belief that we need to remember nine-eleven. It’s entirely possible that we will attack Syria in the next day or three and I must admit that I’m not on top of everything there. But, I have heard and read that there are ties to Al Qaeda in the Syrian rebel forces… If this is true than we are literally supporting the terrorists who killed 3,000 people on the very day (or within a few days) of the 911 anniversary. Does anyone else find this repulsive??

    Enough politics and chatter… Let’s get on with my memorial article!

    I will always remember where I was and what I was doing on the morning of September 11, 2001. For my generation it is akin to what our parents said about the Kennedy assassination. We will always remember it. ALWAYS! The funny thing is that I clearly remember a country that came together. That loved and cared for one another. A country that stood together to fight tyranny and terror. A country that no other would want to face in open battle. For a brief period, democrats hugged republicans and vice versa. Over the years our wounds have healed and we seem to be that same old complacent group of people who say thing like, “I remember” but not all of us truly do remember. I challenge you to take a moment today and sit in silence and remember. I mean really dig into your emotional depths and remember what you felt when you first heard about the 9/11/01 attacks.

    Take a moment now… Look at the photo at the beginning of this article and go back to that moment… Close your eyes, and let those emotions come back…

    911 Attacks

    I have been called a violent soul at times. I prefer to call myself a sheepdog (see my post a few weeks ago – Sheepdog In Sheep’s Clothing). I am not violent, people. I am a protector. I am a lover. I am a father. I am a husband. I m a patriot. And, I am a friend. Ally with me and I will ALWAYS have your back. If the wolves come prowling around my backdoor (or the door of my friends), they will get two warning shots fired into their chest. I stand tall and strong for my family, my friends, and my country. I sincerely believe in loving one another… But, I also believe that it is my DUTY to protect my family and friends.

    I say, “Nay” to those who would call me violent. Instead, think of me as a realist in a dangerous world. Another way to put it is, I am an American.

    Standing at 1,776 feet, One World Trade Center is America’s tallest building. It was designed by David M. Childs. Here is a neat time-lapsed photography video that shows the building as it was created:

    I have heard people say that we are merely building an idol by replacing the twin towers with the new World Trade Center… Are you kidding me? Do you know what we are doing? We are picking up our broken hearts, dusting ourselves off, and rebuilding, bitches! This is how we roll in America. You can knock us down, but you better damn well understand that we will get up again, and we will stand strong and united.

    And, for those who would try to bring fear and terror into America, I have a bit of information for you… We will not cower. We will not fear. We will sing our death song, fighting to the last! I often find myself remembering the famous words spoken by Ronald Reagan about Libya, “They counted on America to be passive. They counted wrong.”

    Despite your religious beliefs. In spite of your political views. Regardless of your feelings toward this post. Hopefully, we can all agree that America is our country, our land of the free, our safe haven, and our home

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    . And today is a day to hold each other and remember.

    Where were you on the morning of 9/11/01?

    I for one will ALWAYS remember!

    Your faithful protector and sheepdog,
    Vaughn

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Toast To Your Health

    By Leave a Comment
    Sep 10


    I absolutely love being able to pull a fun toast out of my repertoire when gathered with friends. Up until recently, my most famous and most impressive memorized toast was:

    Lines on Ale
    by Edgar Allan Poe (circa 1848)

    Fill with mingled cream and amber
    I will drain that glass again.
    Such hilarious visions clamber
    Through the chamber of my brain —
    Quaintest thoughts — queerest fancies
    Come to life and fade away;
    What care I how time advances?
    For I am drinking ale today!

    After many years of chanting this fantastic poem/toast I finally decided to take the plunge and create a toast of my own. Commandeering my cousin, Chuck Colby, I drafted the toast and then asked for his input. Together we honed the rough draft and created a masterpiece… Well, maybe not a masterpiece, but I sure do enjoy giving this toast.

    Before you watch my toast (on YouTube), understand that I wanted it to be over zealous and funny… So, I always put on my best (sarcastic) southern drawl and odious overacting before giving this one. Also, the deep breaths are there on purpose, and meant to add to the dramatic effect. Without further ado, I present, my ebullient and/or exuberant toast; which I affectionately named: To Your Health – Southern Style.

    Just in case you’d like to practice this fun toast, here it is written out:

    To Your Health
    Southern Style
    by Vaughn Ripley

    *clears throat*

    Presently… At this time… I do believe. It’s high-time to propose a toast. As we gather here, in this luxurious bar, drinking our ales and cocktails, peering into each other’s eyes and hence deep into our very souls.

    *draws a deep breath*

    Building upon our friendships, and creating everlasting relationships… In your name and in your honor, Indubitably I salute thee, Mr. high-and-mighty grandpooba of upper buttcrack. Those whom the Flying Spaghetti Monster hath joined together, let no man put asunder.

    *draws a deep breath*

    I shall drain my glass hitherto and forthwith. Hear here! And so on and so forth

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    To your health!

    *pause for effect*

    Ibid.

    Let me know in the comment section what you thought of my toast! And, do you have a toast of your own?? Share it, please!

    I hope you guys enjoyed this post as much as I loved writing it. And, hopefully I inspired you to come up with a toast of your own!!!

    Cheers,
    Vaughn

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Gears for Good 2013

    By Leave a Comment
    Sep 9


    I’m riding (for the third year in a row) 156 miles (from Paw Paw to Washington, D.C.) over three days (September 27-29, 2013). Funds that are raised (last year we raised over $38,000) from this ride are directed to the Helping Hands program to assist families in the bleeding disorder community who are going through financial difficulty. It not only helps these families, but we also raise awareness and build a growing, strong community of friends! Gears for Good is an AWESOME cause!!!

    please donate (no amount is too small) to help support me and hemophiliacs like me by going to this page and clicking “Donate.” www.razoo.com/story/Vaughn-Ripley

    I wrote an article for the Hemophilia Federation of America (HFA) in their quarterly Dateline magazine. You can find my article on page 10 of this issue: hemophiliafed.org/dateline/HFA_Dateline_2013_Q2_Summer. Please checkout my article and let me know what you think!

    In this article I give the Top ten reasons why you might want to join us on the Gears for Good Ride… Here they are:

    Top Ten Reasons to Join Us

    10. Meditative effect and fresh air (instead of being cooped-up in a stinky gym)

    9

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    8. Boost your overall mood and self esteem

    7. Longevity

    6. Burns calories (and most importantly – fat!)

    5. Improves coordination and balance

    4. Low impact exercise

    3. Strengthen joints (knees, ankles, and hips)

    2. Raising money and awareness for an amazing cause

    1. Meet and hang out with some incredible people who are living with a bleeding disorder just like you

    Checkout this COo.oOL HFA video from last year to see a brief clip about our ride, our camaraderie, and our community!

    If you can’t join us, you can at least be there in spirit… And, your donation is going to an incredibly good cause!

    As I said before, please donate (no amount is too small) to help support me and hemophiliacs like me by going to this page and clicking “Donate.” www.razoo.com/story/Vaughn-Ripley

    If you prefer to donate manually (not online) you can write a check to the Hemophilia Federation of America. Please write “donation in support of Vaughn Ripley” in the memo and mail the check to:

    Hemophilia Federation of America
    210 7th SE
    Suite 200B
    Washington, DC 20003

    I will continue to ride this event every year (until I can no longer ride) in support of my blood brothers. Please help me to help others!!

    Let me know what you think in the comments.

    Love you all,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Secret to Getting Fit

    By Leave a Comment
    Sep 6


    That’s right folks… You’ve always known that there was a secret to getting and staying fit and healthy. Today I am going to reveal this coveted secret and leak to you the hidden key to fitness success with health that no one else will share with you. Ready? Get your pen and paper handy…

    Here it comes…

    Eat fewer calories and workout.

    What the bleep?? You might be screaming right now. But the funny thing is, that is honestly all there is to it! Sure you can get into more details like avoid trans fats and drink 90 or more ounces of water each day. But the bottom line is: fitness and healthy living is simpler than 96% of the personal trainers out there want you to know. Look at the billion dollar industry of books, magazine articles, DVD’s, radio programs, TV infomercials, and personal trainers. Do you think they want you knowing the simple truth? Absolutely not!

    That said… This secret is simple, but not easy. What I mean by that is that it is simple as a formula… Simple to learn… Simple to understand… But, absolutely NOT easy to stick with and follow on a daily basis. That is the single reason why all of us aren’t perfectly fit!

    Now that you know the truth, let’s break it down just a little bit in a simple formula that you can use to change your lifestyle today and become a more fit person immediately.

    Attitude

    First-things-first: You need to start this life changing experience with the right attitude. A positive one! If you go into this all whiny, “the gym is tough to get to, and the machines I want are always taken, yada yada yada…” Then you will NOT succeed. You need to start by altering your attitude. You need to square your shoulders, puff out your chest, elevate your chin, squint your eyes (if you look cool doing that), and in your most serious voice scream, “Not one more damn day!” That’s right, scream it! Psych yourself up and do not accept no for an answer. Today (not tomorrow) you are going to alter yourself and create the healthy base that you desire. And then you are going to set goals and desires for the remainder of your life! I like to call this #Fit4LifeTraining. We’re in this for the long-haul, people!

    Now that you got your mindset right. Tweet about it! You know what I mean… Email your friends, post your Facebook status, and tweet. Say something like, “I have decided to change my fitness level and I’m starting today! #Fit4LifeTraining.” I search on #Fit4LifeTraining every day, so if you add that hashtag I will know you read this and I will pick on you and keep you to your word! So, will the slew of others who read this article (all three of them).

    Once you come out of the closet about your health, I challenge you to continue giving status updates. Find like-minded people to cheer you on, and that you can cheer on. Support each other in your quest to longevity and healthy living.

    Anytime you feel you can’t make a workout because you are tired, or sore, or don’t have time you repeat this little ditty. “Vaughn Ripley is a hemophiliac and HIV+ for more than a quarter century. On a daily basis he deals with severe pain in his feet and toes from peripheral neuropathy. His daily bout of diarrhea, stomach issues, eye problems, rashes, and countless other maladies from medicine side effects do not stop him. As a matter-of-fact, he is probably working out right now on only four hours of sleep and thinking about his family and work, texting, updating his status, responding to emails, writing personal and business blogs, typing in the next chapter of his fictional thriller, walking on water (that part I just made up to see if you were listening), and playing eight other people on chess.com.” I am not stating that bit of info to toot my own horn. Instead, I am giving you leverage to get your lazy arse off the couch and move it! If I can do it..

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    . So can you!!!

    Now let’s get there:

    Garbage In / Garbage Out

    Eating. mmhmm. I’m not going into great detail here, because I don’t believe in most supplements and so on. I’m more a fan of simplicity. Eat good food and see good results. Try and eat healthy as often as you can, because tomorrow you might find yourself at a McDonalds. I use the 80/20 rule here. If I eat good and healthy 80% of the time, I can afford to eat sloppy the other 20%. If you reverse that rule (which many of us do on a daily basis), you will be hosed!

    The big secret about food is… If you want to lose weight, monitor yourself and then correct your course. What I mean is, track your daily calorie intake and track your weight (always weigh yourself at the same time under the same circumstances – I like to do first thing in the morning immediately after my first pee, but before I eat/drink anything… And, I do it naked – Meow!) On a weekly basis evaluate your situation. If you stayed the same weight or gained from last week, simply plan your daily intake to be 100-250 fewer calories (e.g. last week you averaged 3,125 calories and you didn’t lose any weight – this week shoot for 3,000 calories per day and see where you are next week). Keep repeating this process until you find you are losing ~1 or 2 pounds per week.

    Avoid Trans Fats and drink more water. There… I said it.

    There ain’t no super secret diet, and it isn’t rocket science. Less intake = less weight gained. PERIOD.

    Weight Lifting (anaerobic exercise)

    I like to lift weights in a full-body fashion. However you decide to do it (push day, leg day, pull day or full-body in one day) isn’t as important as simply doing it! It is a proven scientific fact that muscle assists the body’s metabolism and burns fat. Hence, lift and build your muscle to burn some fat. Plus, your healthy joints, tendons, and muscles will thank you in the long run.

    I would like to dispel one of the silliest myths that I’ve run into as a personal trainer. Someone inevitably says (and it is usually in a whining dribble):

    “But I don’t wanna end-up looking like Arnold.”

    Are you freaking kidding me?? Let me go ahead and put the kibitz on this one right now. First: You CANNOT end-up looking like Arnold Schwarzenegger without extreme genetics, heavy doses of steroids, and 5+ hours of weight lifting every day for 10+ years. Second … Well, there is no second … I think first covered it just fine. You WILL NOT end-up looking like Arnold by lifting weights. You won’t even get close without a bodybuilding plan, ‘roids, and some SERIOUS motivation! So, stop making excuses and slap some iron on a bar and lift, you puny punk!!

    I should mention that I think two or three days of weights is more than enough to keep your body in great shape. You can do more, but ALWAYS make room for a rest day (where you do no weights or cardio). I do two days of weight lifting each week.

    Cardiovascular Exercise

    Another no-nonsense section is cardio. It really is simple. Do 45 or more minutes of steady state cardio every other day (or so) where your heart rate is 65-85% of your predicted max. If you do intervals it does not have to be for that long. Intervals are more advanced and you do not need them at this stage. I do three different types of cardio: bike, run, and swim. For my bike day, I will do two days of 90 minutes of riding and I call these “maintenance days.” Then I do one more bike day, called my “long day,” which is normally 2.5 hours or longer (depending on what I’m training for).

    Once again, I believe that three days of cardio is good enough to keep your body in great shape. You can do more, but ALWAYS make room for a rest day (where you do no weights or cardio). I do between three and six days of cardio because I am triathlete and this is my bailiwick. Don’t kill yourself… Remember to enjoy what you are doing.

    Rest

    Dude!? Do I really need to explain this? You need a day off each week. Okay?

    Tidbits

    One thing that I do to ensure that I stick with my goals is signing up for events. I spread them out some, but each year I’m always signed up for three, four, or more events. One year might be two triathlons, a 10-mile run, and a 1-mile swim. Regardless of what you choose, pick something, sign up and train! This helps to keep you motivated through sticking points.

    A final note… My good buddy, Pat, is sick and tired of people saying, “Well yeah, but you’re genetically designed to look like that.” Pat does tough workouts, eats right, and knows what he’s doing. Of course… He is genetically built like a freak of nature too… Alas, he is right. Genetics is just one tiny piece of the whole pie. If you rely on one piece of the pie it will come back and haunt you! It takes a heck of a lot more than genetics for Pat to get up at 5 a.m. and go straight to the gym to crush the weights for 90 minutes every day. The next time you are telling someone how lucky they are, think about it. Are they lucky? Or, do they make their own luck?

    Make some of your own luck! And… Start TODAY!!!

    What do you do to stay healthy? Was the article insightful and/or helpful?

    I hope this helped without offending you too much,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Getting Results

    By Leave a Comment
    Sep 5


    For better or for worse, ALL of the things we do have results or an outcome. Wouldn’t it be cool to shape your life to provide positive and desired/wanted results? This post is related to one of my passions… Improving yourself. I am going to spend a little bit of time here, and hopefully help you get closer to achieving your dreams.

    Many moons ago, a saying became very popular and has seemingly stuck with us… The saying is: “Knowledge equals power.”

    While this is a potent statement, I do not feel that it applies as well today as it may have eons ago. It’s my belief that it takes a good deal more than knowledge to give you power. Along with this statement, another one comes to mind: “Just Do It!” While this is another potent saying, it isn’t really possible without some planning and focus… Right?

    Let’s talk about my trademark super-secret formula that gives you more than knowledge equals power and/or just do it… My formula gives you the entire bluprint and allows you to accomplish any dream!

    My formula is: KFD=R

    or:

    Knowledge
    Focus
    Drive
    (equals)
    Results

    What? You may be asking… Let’s break it down!

    What is knowledge?
    Knowledge is information, facts, or data that is gathered through many areas like:

  • Internet searches (Google it, but beware fiction);
  • Books, videos, audio recordings, and other media;
  • Life lessons;
  • Peers, friends, and family members;
  • Church;
  • Schools and training;
  • Your own thought process.

    •  

    Try some of the following ideas to utilize the knowledge that you gather:

  • Gather information and ideas;
  • Select an optimal approach to tackle tasks;
  • Utilize friends, mentors, coaches, and peers (bounce ideas off each other);
  • Learn by doing (“sharpen the saw” as Covey likes to say);
  • Avoid analysis paralysis.

    •  

    When a baby touches a hot stove, she does not need KFD (Knowledge, Focus, and Drive) to learn and follow through. In most cases, when extreme pain is involved, the focus and drive come naturally.

    Unfortunately, most things in life will not be powerful (painful) enough to ensure we will do what it takes to accomplish our desired result or outcome.

    Be proactive instead of reactive!!! The baby scenario aside, we all deserve and desire a healthy and happy life… So, make that your focus and drive. Instead of waiting for a doctor to tell you that you’ll need a walker, or are going to die… I challenge you to walk away from this discussion and be proactive in creating a healthier you!

    What is focus?

  • Concentration;
  • Motivation;
  • Application;
  • Thinking or pondering;
  • Hard work;
  • Devotion;
  • Believing.

    •  

    Design a doable plan to achieve your desired outcome (avoid analysis paralysis). Once your plan is in place, utilize focus to stay on track with what you know and make adjustments as necessary to achieve your final outcome. Keeping a journal and tracking your progress will make a big difference in accomplishing things that you set out to achieve. Make sure that you watch out for time stealing distractions. Finally, surround yourself with like-minded people.

    Let me ask you something… When an airliner flies from Dulles Airport to Sea-Tac Airport do you think that it simply flies one straight path over the entire flight? Of course not. A flight across the country goes through thousands of course corrections. For similar reasons, you must stay in touch with your goals and ensure that your daily path is adjusted to get you to your final destination!

    “Whether you think you can or think you can’t – you are right.”
    — Henry Ford

    What is drive?

  • Willpower;
  • Gumption;
  • Determination;
  • Get-up-and-go;
  • Mental toughness;
  • Persistence;
  • Self-discipline;
  • Resolve;
  • Tenacity.

    •  

    Along this path, find some leverage. Often this leverage will be small, and other times it will be as big as a doctor telling you, “You will die if you don’t change.” Regardless of the size, leverage is a very powerful tool to help you follow through with goals. Concentrate! Dig deep when you must. Be persistent, and NEVER give up!!!

    Now we can say it… “Just do it!”

    What are results?

  • Outcome;
  • Consequences;
  • Goals;
  • Conclusion;
  • Effect;
  • Finale;
  • Product;
  • Accomplishment.

    •  

    Define your desired results or outcomes. Here are a few examples to get your creative juices flowing:

  • Exercise and/or weight loss;
  • Get closer with God;
  • Financial success;
  • Happy home;
  • Improving at work;
  • Quit smoking;
  • Write a book;
  • Live a righteous life;
  • Become a successful entrepreneur.

    •  

    Apply KFD=R today!

    In order to be successful at using KFD=R you need to know your “desired outcome” or the results you wish to achieve. These results need to be clearly outlined and defined.

    Once you know your results you will want to set short and long term goals

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    “Climbing Our Mountains Takes Knowledge, Focus, and Drive”
    — Vaughn Ripley

    I hope this post was helpful, insightful, and most of all motivational! And —As always— Please give me feedback and provide comments on your own life experiences!

    See ya soon,
    Vaughn

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    My Dream is a World Without AIDS

    By Leave a Comment
    Sep 4


    My claim to fame is being one of the longest surviving HIV+ people in the universe. This isn’t exactly the coolest title to have, but I am proud of the fact that I’ve made it so far. I attribute much of my success and survivability to my family, friends, positive attitude, extreme fitness, medication, self-help authors, meditation, and downright tenacity. Along with these tools, I also have the team at AIDS Research Alliance to thank. Organizations like ARA are putting mad scientist hours into projects to rid the world of AIDS

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    With that said, my dream is a world without AIDS. It is my firm believe that the ARA has the same dream and they are doing something about it! Please donate to the AIDS Research Alliance and help them succeed!

    I personally donate 10% of the proceeds from my book, Survivor: One Man’s Battle with HIV, Hemophilia, and Hepatitis C, to the AIDS Research Alliance.

    Watch my brief video here:

    I hope this article not only inspired you, but also has you thinking of ways you can help rid the world of AIDS.

    Thanks for reading, listening, and watching…

    -Vaughn

    Is World War III Coming

    By Leave a Comment
    Sep 3


    Let’s kick this discussion off by revealing that I normally do not post about political situations. That said, I believe that we are about to go to war with another country (Syria), which in turn will potentially put us at war with a number of other countries. And, because I believe that war affects us in countless ways (including health, wealth, lifestyle, mental attitude, and so on) it’s high time to tackle this tough subject…

    You should all know (this is my disclaimer of sorts) that I am an armchair philosopher who gets much of his information from the media; which we all know is biased in one direction or another (sometimes multiple directions at the same time). This post is merely based on my opinion, thoughts, and observations. Don’t expect that any of my predictions hold weight, let alone have a chance of coming true. I’m merely pointing out a few things based on my calculations.

    One thing is fairly certain… We are going to attack Syria in retaliation for the deaths of more than 100,000 citizens. Many of those deaths occurred recently and were allegedly caused by chemical weapons. The Syrian Arab Republic is 71,500 square miles (roughly the size of Washington State) with a population of ~20 million (give or take 2 million, considering the refugees who are fleeing the country as you read this article). The current border of Syria was created back in circa 1920s after World War I.

    Syria has been in a civil war for more than two years now. Essentially, protesters demanded the resignation of President Bashar al-Assad (whose family has held the presidency in Syria since 1971) and the Syrian Army was deployed to “control” the protesters. During these two plus years of rebel verses government fighting, more than 100,000 people have been killed. Along with the deaths, there are also reports of widespread torture, rape, and tens of thousands of missing people.

    Russia and Iran are both supporting the Syrian government. And, this year Hezbollah entered the war in support of the Syrian army. That conglomeration speaks volumes to me!!!

    It is believe that Syria has the third-largest stockpile of chemical weapons in the world. During last month, they allegedly attacked the civilian population and killed more than 1,400 people with this latest chemical attack (more than 400 of them children). The U.S. government claims to have witnessed the entire attack and by intercepting communications. Also, U.N. inspectors corroborate the reports after returning from a recent inspection.

    At this stage, President Obama has said that with congressional backing (which he appears to be getting at this time), he will attack Syria. It is assumed that the attacks will begin in three or four days. I’m wondering if some of the countries who have promised to retaliate on behalf of Syria are going to follow through with their threats. Among the front of these aggressors are Russia and Iran. Iran has plainly stated that they will attack Israel if the U.S. does anything to Syria, and they have revealed war ships to emphasize their point.

    Who (what countries) would be involved if this police action becomes war? This is by no means a full listing of every country involved, but it does contain many of the key players. In my opinion most (if not all) of the following countries would become involved within a very short period of time… United Kingdom, France, Israel, Saudi Arabia, Palestine, Iran, Afghanistan, Pakistan, Egypt, Libya, Russia, and China. I dunno about you, but that is some serious world power in that list… And, it scares me to think about this many opposing views and angles mixed up in this little skirmish.

    Another question I have is: Will Canada, Tunisia, India, Lebanon, Jordan, Iraq, North Korea, Japan, and Germany also be involved in this “war?” If even a small number of these countries join in, I feel we will be headed directly into World War III.

    Finally, while all of this stuff is going on, who’s watching Mexico? Clearly while we (the United States) are spreading ourselves so thinly around the world a big problem is amassing in Mexico! Am I the only one who thinks that Mexico is primed for a U.S

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    . invasion? I mean these guys look worse than Vietnam to me! Mexican drug cartels and gangs are having war-ish battles with the government and sometimes they appear to be winning… I feel it is simply a matter of time before we determine that a Mexico invasion is our only option. On top of that, the Mexican government might even ask us to invade!!!

    Wow! That was quite a tangent…

    Well, today’s article got a bit around the entire world. And, hopefully it was interesting. Sorry for the tirade… I am not only curious, but also worried about the current state of affairs.

    In my opinion the common denominator here (and possible root cause) is the world’s failing economy and horrendous lack of strong (good) politicians. Are our morals going out the window??

    What do you believe? And, what do you think will happen over the next ten years around the world?

    Thanks for listening, and now please comment!

    -Vaughn

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Stalk Me

    By Leave a Comment
    Sep 2


    It may sound creepy, but I’d love for you to stalk me! Seriously! I’m always looking for new virtual connections and friends. In this information technology age I am living life on the bleeding edge. I have countless social media outlets and memberships. Today I will list many of them and request that you click on each and connect with me! Please?

    Without further ado, click away!

    Stalk Me Online

    My Online Blogs and Sites

    To find out more about me, read my article: Allow Myself to Introduce Myself

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    Also checkout my About page.

    Better yet, read my memoir, Survivor: One Man’s Battle with HIV, Hemophilia, and Hepatitis C.

    Enjoy your stay here, and please remember to subscribe to our newsletter and share this site URL with your friends!

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    PEP Talk from the Grave

    By Leave a Comment
    Aug 30


    My dad taught me countless things. On a daily basis I relate more than a dozen things that I do that came directly from his teachings. He helped me to mold the base of loyalty and creativity that became the grown up me. Among the manifold things he guided me on, he impressed three things into me more than anything else. Those three things were preparation, elbow-grease, and persistence. I do not remember him ever teaching me to combine these powerful tools, but I clearly remember individual lessons based around each one. The ironic thing about life is that after Dad left this life, I came to the epiphany that he had inadvertently taught me the secret to success in life. You see, my father recently died. I had the fortune and good luck of being down in South Carolina visiting him and my step-mom on the day he finally succumbed to lung cancer. Very early in the morning on Sunday, December 4, 2011, my dad passed. I know it sounds final and maybe even morbid, but I believe that it is not the end of my dad. Julien Kim Ripley lives on, through me. And, he will live on through my children as well. Over the past year and a half, I have spent time each day thinking about Dad’s teachings and the amazing things he shared with me. A few months ago I was designing an inspirational speech for Sodexo, and I listed the three most important elements Dad taught me. I suddenly realized (literally in an instant) that the three things worked in conjunction with each other. Beyond that, I also found that if setup and performed correctly, these three things would solve ANYTHING! On top of that, I almost jumped out of my skin, when I found that those three things formed the acronym and word, PEP. How fracking cool is that??

    Today’s blog article is going to briefly breakdown each ingredient and then mix them together to create a recipe for ultimate success.

    Preparation

    Be Prepared
    —Boy Scout Motto

    Dad instilled a sense of planning in me from a very young age. Dad was a land surveyor and engineer, so planning was practically ingrained in him. For Dad, preparation was almost OCD. He planned, mapped, or drew out everything (regardless of how small the task). I can remember the countless hours he and Mom spent mapping out our trip across America. I also remember many pre-planning session before going out on our boat. His fascination for maps and route-planning has rubbed off on me. Along with mapping and general planning, Dad got me and my brothers to join the Boy Scouts. While there, I learned more about preparation and planning than most anything else in my life. There are tons of books on proper planning and preparation. Even better, the web is chock-full of advice and information. Seek and ye shall receive!

    Elbow-Grease

    “There’s plain few problems can’t be solved with a little sweat and hard work.”
    —Preacher from the Pale Rider

    When I was eleven years old, my dad asked me to move some chopped wood from our large wood pile to the easy access pile by our side door. I remember moaning and slumping as I dragged my feet toward the log pile. I acted as if Dad had put some terrible burden on my shoulders and it showed in my demeanor. I kicked the ground with each step and when I finally stood before the enormous stack of wood, I almost cried. Picking up a single log and carrying it like it weighed 50 pounds, I sauntered back to our house. I dropped the log and was turning to go back for another single log load. As I turned, I caught my Dad’s eyes. Dad was working on another project. He always worked so hard. I mean HARD. Most of us have no concept of what “hard” really is… Well, if you saw my dad in action, then you would understand what I’m saying. He worked incessantly, with a purpose, and HARD. Dad glared at me momentarily and then he called me over. Even though he was always busy, Dad had time to lecture and teach me. He stooped his sinuous 6 foot 2 inch body down to my level, smoothed the angry look on his face, and then firmly said, “Vaughn, you work harder at getting out of work than doing the actual work.” I honestly didn’t fully grasp the meaning of such a profound statement when I was eleven, but I get it now. And, I’ve gotten it for years. As a matter of fact, it is often my mantra to help boost me in giving an extra push during hard work. My dad and Clint Eastwood were a lot alike, and I can easily see Dad saying the above quote instead of Clint.

    Persistence

    “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent.”
    —Calvin Coolidge

    Out of the three, this one is often the toughest to stick with (no pun intended). Almost any project, goal, or outcome that is worth completing will have a trouble spot (sometimes several) that seems impassable. It is times like that when you must batten down the hatches, lean into the battle, and move forward despite your internal objections.

    One my favorite sayings that Dad used on me was, “You gotta keep trying until you get it right.” I know that it is popular these days to say, “There is no try” (usually conveyed in a shoddy Yoda impersonation). But, that is not altogether true. I think that most people mean try as a solution, not as steps along the way. What I mean (and what my dad meant) is that you must try, try, and try again before completing some things. When Yoda said “There is no try” he was talking about the final outcome … Like, “I tried, but failed.” In that meaning, there really is no try, there is only do or do not. But, we do try along our path to success and understanding that will take you leaps and bounds ahead of the curve.

    Bottom line: Being persistent is the difference between making something magnificent and failing to make anything.

    Each of those above ideas by itself is mighty powerful. But, when combined, they form one of the best known combinations to plan, do, and follow through. I guarantee that you WILL NOT fail, if you properly execute each of these in conjunction with each other. The next time you have a desired result, utilize PEP. Start by sitting down, hashing it out carefully, and outlining a defined plan of how to achieve it

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    . In other words, Prepare! Once the preparation has been completed and you have clear milestones and an action plan, get down to it. I like to call this part Elbow-grease… Get some! As you are diligently working on completing your project, dig deep and find leverage and other tools to keep you going… Be Persistent! I know that some of you are saying, ”That can’t possibly be all there is to it.” But I can confidently tell you from experience, that it truly is all there is to it!!!

    “The most effective way to do it, is to do it.”
    —Amelia Earhart

    Dad may be dead, but his advice and ideals live on through me—and now—through You!

    Shared with love,
    Vaughn

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Distraction Tactics

    By Leave a Comment
    Aug 28


    This article might or might not be what you expected when reading the title. Essentially I was thinking about how we humans use diversionary thoughts and practices to avoid facing the tough challenges we tackle in everyday life. Sometimes this strategy is on purpose and sometimes it is subconscious and we have no control over it. Even more important is the fact that sometimes these daily distractions can be positive, neutral, or downright damaging.

    Examples of bad distractions might include things like eight hours of television (when you should be working on the laundry), hours of video games (when you should be mowing the lawn), reading and posting on the Facebook (when there is a pile of dishes in the sink)… And the list goes on all the way to dangerous distractions like drugs and alcohol as a means to deal with your life problems.

    Alas, I didn’t start this discussion to focus on the negative, neutral, or other down side of distractions. Instead I wanted to offer some potentially handy advice on how to use distractions and diversionary thinking to your advantage in a positive and even inspiring way!

    A good example of this is one I often use to describe riding my bicycle up this particularly tough hill that I affectionately call, Church Hill, because it is a steep and nasty hill that happens to have a small church sitting up at the top. As I approach Church Hill I know that I am about to get my ass handed to me. I mean this in a good way. It is the acme of my workout, because it is very close to the end of my ride and this ascent is always epic. We are talking maximum effort and maximum heart rate for the entire two minute climb up this steep incline.

    It takes serious focus and determination to make it all the way up this hill staying in the saddle and riding the whole way. Just ask one of my many friends who have attempted this hill and found that their willpower or stamina (or both) just are not ample enough to succeed at this daunting task.

    The truth is, I have a little secret on completing this part of my workout. I NEVER attack the hill thinking about the whole thing. As a matter of fact, I break it into five pieces in my head. The initial phase ends at this sort of hump where the incline changes momentarily. As I start pumping up this hill, I put my head down and I grind it out, thinking to myself, I’m just going to make it to the hump today. You probably know where this is heading… Once I get to that hump, I re-gather my spirit and inwardly think things like, “That wasn’t so bad… Let’s keep going for a little while longer.” From there, I know this one particular house that is three houses up on the left from the hump position. I simply decide to ride to that point, then I will quit, pop out of my pedals, and walk the rest of the way up the hill. Of course, I make it there and take a few breaths and decide to move on. There is a street only two more houses up… Surely anyone could make it two more houses and be satisfied with stopping at that point. By now you’ve got my devious plan figured out

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    . That’s right, I push myself a little further to the Dodge truck parked a tiny bit further up the hill. Then finally I set my sights on the church. Once to the church I am home free, and the hill grade eases up a bit and I see the T-intersection mere feet away. I huff it out and finish the hill.

    I’ve been using this tactic and technique on this very same hill for six years now. You’re probably wondering how I can continue to trick my mind, considering that I’ve done this same thing day-in day-out several hundred times. Honestly I’m not sure how my mind hasn’t caught on, but it truly works. Believe me!

    I use this same thing for runs and even workouts with weights! I find myself laying on the bench saying, “Anyone could do ONE more rep.” You know how this story ends.

    Before closing up the post, I wanted to mention that I’m not the only one who uses the strategy and I did not invent it. I’m sure people have been doing some form of this since the dawn of mankind. Recently my buddy, Andrew, mentioned reading a similar usage in a Navy SEAL book where the soldier talks about getting through BUD/S (Basic Underwater Demolition/SEAL training) and especially “Hell Week.” The author says that he was able to get through Hell Week by going “meal to meal.” Meals came every six hours, so he essentially told himself I will make it to the next meal and then quit. Of course when that meal came, he got some relief and rest and then got back into the training with renewed energy. He would repeat his previous statement and continue working with the intention of quitting at the next meal. He continued in this fashion for an entire week and finished Hell Week!

    I am sure that you have used this idea in something in your life, but hopefully my article inspires you to find other areas in life to use it. Remember, it doesn’t only have to be about workouts. It can be projects at work, yard work, chores, or any number of things.

    If you use this technique, please comment and let me know your super secret plan for success! What could you use it for?

    BTW – I also use this for my writing and even this blog… HA!

    Your faithful meal-to-meal writing buddy,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Chiseled Abs

    By Leave a Comment
    Aug 26


    It seems that the whole world argues about whether big muscular men are attractive. Some believe that a sinuous (almost skinny) body of a runner looks best. While others look at the swimmer’s build and wish to replicate it for themselves. And, yet another group looks at the massive bodybuilder physique and find that appealing. Regardless of which body type you dig on, there is one thing we can all agree on:

    A man with chiseled abs simply portrays a strong core, physically fit body, and looks good to boot.

    Before I dive into how you can reach a desired goal of having killer abs, I must insert my painful disclaimer…

    WARNING: Working out and exercise can be dangerous. You can be seriously injured, crippled, or killed. The opinions and stories and ideas presented here are my own and do not constitute a recommendation of or endorsement for any particular or general use. I strongly recommend getting a complete physical and doctors approval before starting any type of strenuous activity. Especially if you are over the age of 40 or have high blood pressure, genetic heart problems or conditions, or elevated cholesterol levels. If you choose to workout, you do so at your own risk. In addition, working out requires patience, diligence, and above all else, using good form. Never bounce or over strain!

    There are literally tons of things I could tell you on how to make your core look killer. But, that would be silly and useless. Instead, I’d rather tell you about three things that will cut up your abs and have them beach ready.

    1. Lower your body fat

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    . This one may sound simple, but it really is the key to the whole thing. I have heard countless people say, “I don’t have abs.” Well, that is not true. All of us have abdominal muscles. It’s just that the majority are hidden under a layer (or two) of fat! If you succeed in lowering your body fat below 15%, you will see the abs cutting through. And, if you REALLY wanna highlight those bad boys, you will need to be 12% or lower.

    2. Work your rectus abdominis and external obliques. These are the muscles that most people refer to when they say, “abs.”

    3. Work your transverse abdominis. Whoa! Wait a minute??!! You exclaim. You might just be wondering what the transverse abdominis is… This is actually an internal muscle that wraps from your spine all the way around to your front. It cannot be seen externally, and you probably didn’t even realize it existed. However, I’m here to tell you that it might just be the most important muscle in the whole kit-and-caboodle. The transverse abdominis literally holds your core tight and keeps your organs in place. You might recognize it if I told you it is the muscle you clench when you suck your gut in. The picture (drawing) at the start of this article shows a more detailed view of the core muscles and give you a better understanding of where the transverse abdominis is located.

    So, today’s post will focus on number three from the above list. We all already know that lowering body fat is important. And, we know that our abs will look killer with lower body fat. And, everyone knows that crunches, sit-ups, and side bends will do wonders for our abs. What many of you may not have known is that the transverse abdominis can help keep your belly in and tighten up your core as a whole.

    First-things-first… In today’s technology age, most of us find ourselves sitting for eight or more hours each day. This has weakened our abs, and more than anything the transverse abdominis. So, you need to counteract this weakness by strengthening things.

    So, here’s how we target this tough to hit muscle (Google each exercise if you aren’t familiar with these):

    2-Point Bridge (prone)

    2-Point Bridge (side)
    (This looks like a more advanced version of the side bridge)

    Stomach Vacuums

    Here are two additional exercises used by belly dancers to strengthen the inner-abs…

    Belly-Roll: You know this one… We did it as kids!

    Flutters (not flutter kicks): Locate your diaphragm (just under the “V” of your rib cage). Many people say they can locate the diaphragm by panting while on all fours. To create the “flutter,” you have to create a vacuum by exhaling and then holding your breath. While holding your breath, raise your rib cage and laugh (big belly-laugh) and you’ll find that you should be able to move the muscle around the upper abs.

    All of the mumbo-jumbo aside, my two favorites to do are: regular 2-point bridges and stomach vacuums.

    As always, the most important part of any fitness related thingy is to do it!

    Catch ya at the beach,
    Rip

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

    Kaizen

    By Leave a Comment
    Aug 23


    We’ll be discussing kaizen a lot in this blog… I even created a category specifically for it. So I figured I’d take a few minutes to define what kaizen is and tell you my take on it. Let’s start with a translation… Kaizen is Japanese for “good change.”

    改 = kai = change
    善 = zen = good (for the better)

    Kaizen is a Japanese philosophy. Even though the literal translation is good change, it has become more popularly known by the philosophical definition, continual improvement. Or, as Tony Robbins says, “Constant And Never-ending Improvement” or simply CANI. Essentially it is daily changes (regardless of how small) that make regular improvements in your life.

    Masaaki Imai made the term, kaizen, famous in his book Kaizen: The Key to Japan’s Competitive Success. Over time, “good change” became “improvement”, or “change for the better.” It refers to a philosophy and/or practice that focuses on continuous improvement of business processes. That definition has morphed into the present day translation of improvement in business or on a personal level.

    William Edwards Deming helped popularize the idea of kaizen when he introduced PDCA (plan–do–check–act or plan–do–check–adjust) to the Japanese businesses after Word War II. PDCA is an iterative four-step method used in business for the control and continuous improvement of processes and products. PDCA is also known as the Deming circle/cycle/wheel.

    The steps in a PDCA cycle are:
    PLAN
    The word plan really doesn’t need a definition, but we’ll tackle it anyway… Use this stage to establish the objectives and create your desired result or output (the target or goals). By establishing realistic output expectations, the improvement is easily tracked and managed. When possible, start small with your objectives.

    DO
    Pretty straight forward… Implement the plan, execute the process, make the product. Collect data for charting and analysis in the following “CHECK” and “ACT” steps.

    CHECK
    Review the actual results (measured and collected in “DO” above) and compare against the expected results (targets or goals from the “PLAN”) to find any differences. Look for deviation in implementation from the “PLAN” and also look for the execution, i.e., “DO”

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    ACT
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    What do you think about kaizen? And, do you strive on a daily basis to improve yourself in some form or fashion?

    Please comment by clicking “Leave a Comment.” And, if you dig, share this article! Also, please type your email address into the “Subscribe” box up top to get updates each time I post a new blog article.

    You can rest assured that we will never SPAM your email account, and it’s only used to send the latest articles.

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