Be a Fitbit Boss

I only recently got on the Fitbit bandwagon… Actually a week ago. But, I’m not new to wearable fitness technology. I’ve been a huge Garmin GPS watch fan since my first one, the Forerunner 405; which I bought back in circa 2007. Actually, if you count heart rate monitor straps, I’ve been on-board for twenty(ish) years. Our treadmill and my VersaClimber both came with wireless monitors back in the 90s.

Honestly, I had no idea what I was missing. My company that I work for, Mythics, gave me and my coworkers a Fitbit as a Christmas present. Upon receiving it I instantly saw the potential. Not only is this watch considerably smaller and lighter than any of my Garmin watches, it is also sharp enough looking to wear every day of the week. Needless to say, I still absolutely LOVE my Garmin 920XT triathlete watch and I will continue using it for my training and events. However, the Fitbit has become my daily health device, and my new way to challenge and strengthen myself.

Dear Fitbit, If you are listening (reading as it were), I do have two requests:
1. Make the battery last longer;
2. Make it waterproof enough to swim with, and shower with.

 

Now… Before we dabble into being a Fitbit Boss, let’s get the painful disclaimer out of the way…
WARNING: Exercise, stretching, sports, and other fitness related activities can be dangerous. You can be seriously injured, crippled, or killed. The opinions, 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 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! Most important: listen to your body…

My initial stab at making the Fitbit work for you is a straight forward approach. Wear it. Always! Not only does it do a great job of tracking your physical activity, but it also monitors your sleep and gives you some great feedback, so you should always wear it (except for swimming, showers, or baths). That may sound over simplified, but it really is the key to utilizing this robust fitness monitoring tool. If you always have it on, it’s a constant reminder to get moving. And, it is leverage to push yourself just a little harder to accomplish set goals.

The second thing I would recommend is make sure you familiarize yourself with the software and then connect with lots of your friends. Along the lines of wearing it, having friends chime in on your successes really helps boost your confidence and motivates you to try harder.

The third and final thing to push you down the path to using the Fitbit like a boss is to create and accept challenges with friends. Caveat: if you are new to fitness, or online workout challenges, you might want to wait a few days or weeks to really familiarize yourself with the watch and application. Make sure you are comfortable and confident keeping up with your fitness and hitting your daily goals. Once you get into challenges you will find friends who will literally climb out of bed in the middle of the night just to walk around their bedroom for ten minutes to get past your daily score… I’m one of those people. hehe.

Instead of going into further detail, I thought I would let you guys and gals hear from two of my friends who are dusting the competition. These two have a combined mileage of more than 14,000 Fitbit miles! And, they each average over 21,000 steps EVERY DAY! They are both inspirational in many aspects, and they’re also Fitbit Bosses!

I asked Josh and Christine the same questions, and also to give all of you words of encouragement and additional advice. This is what they said:

JOSH

weighed 329 pounds in November of 2013. It was his wake-up call… Ten months after working to lose weight, Josh had lost more than 130 pounds, and weighed 198 pounds. At the start of 2014, he was not happy with his life. Health issues included high blood pressure, cholesterol, risk of diabetes/stroke/heart attack, and many other things. After a heart attack scare (turned out to just be gas) in January 2014 Josh decided it was time to make a change.

After changing his diet and adding activity to his daily life, he began losing the fat and started feeling better. In the words of Josh, “Everything bad went down and everything good went up!” Josh was officially was hooked on 5/10/15K’s, Krav Maga, and the simple joy of going for an active walk/run. Bad foods were replaced with good ones! Life was anew!

Josh plateaued around Halloween of 2014 and now works daily on maintaining the weight and enjoying the new life that he worked his butt off for!

Josh before and after

CHRISTINE

has a son who is a bleeder. He is one of the reasons that their family started using the Fitbit. They knew that it would help make sure he is as active as possible to keep his joints healthy! Christine’s husband lost almost 30 pounds with his Fitbit. And although she is a runner, and thought she was in great shape, she realized with Fitbit that she was barely moving outside of her workouts!

Christine

Now that we’ve been introduced to these Fitbit stars, let’s do some Q&A…

Josh’s Answers

Do you think that the Fitbit contributes to your current level and state of healthy lifestyle?
Josh: Absolutely! Using my Flex has made me more aware of my activity and also helps me be more accountable to myself when it comes to meeting those daily and weekly goals.

How do you leverage the Fitbit to give you extra motivation and keep you going down a healthy lifestyle path?
Josh: I use my Flex in conjunction with a fitness app (RunKeeper). I use the Flex as a way to track my passive movements throughout the day and RunKeeper as a way to track my active activities (running, Krav Maga, etc.). The daily Flex goal is to hit those 5 lights with my morning run before I head to work so I can build upon that and see how more active I was after the initial active activity.

Would you recommend the Fitbit to someone who struggles with their fitness?
Josh: I already have! I have a friend who wants to get started on doing what I did in terms of weight loss and improving my lifestyle (for the record, in 2014 I lost 131 pounds and have maintained it ever since). They started out with small goals and are currently building up on them and adding more steps/miles every other week to keep themselves motivated and active.

What piece of advice would you give budding Fitbit enthusiasts on how to maximize the benefits?
Josh: Start off small, do not go for the ‘gusto’ initially or you will just burn yourself out. Start off with a 10K step goal and slowly add more to it as you find you have more energy as you build yourself and your endurance up.

Throw out your own ideas, thoughts, inspiring tidbits to help our readers get spun up and motivated!
Josh: Being active is very easy it turns out. A simple 1 mile walk starts you off on a journey where you amaze yourself by going further and further every single day. There is a sense of satisfaction that comes from wanting to improve yourself and when you start seeing the results, you just want to go further and further!

The one thing about being a FitBit user is that your mindset changes over time. You want to hit those daily goals and sometimes you find yourself doing silly things to meet them. For example, I once roamed the isles of a supermarket just to add to my daily steps so I can go over my previous day’s total. Just be careful not to go too OCD on it – that is when you have nightmares your FitBit might sprout blades and impale you if you don’t hit those goals (it doesn’t – I’ve tried).

Do you have any final words of encouragement or thoughts to share?
Josh: When you attach your Fitbit to your wrist, you are making a pact with yourself. That pact is to improve on yourself and only you can do that. If you need motivation from others you’ll find that you want to rebel against them (like a teenager with their parents). When you do it for yourself, by yourself, and only for yourself, that motivation becomes your sole driving force and coach.

I don’t see myself as a inspirational figure but I know if I can do this (and maintain it) – anyone can!


Well… Josh may not see himself as inspirational, but I for one certainly think he is!

Christine’s Answers

Do you think that the Fitbit contributes to your current level and state of healthy lifestyle?
Christine: YES. Fitbit holds me accountable. Maybe to an extreme degree, because I am terrible about taking needed rest days! My overall health is MUCH better with it. I can honestly assess my movement. As a runner, I can run 10 miles in the morning and think I am so active, but not be in the greatest shape. With Fitbit, I might still get 10,000 steps in addition to my workout, and that has helped me stay fit and healthy outside of the gym.

My husband had to lose about 30 pounds a few years ago. He thought his four mile run in the morning was the ticket to weight loss. Using Fitbit he had a huge epiphany about his lack of movement throughout the day. He also got into the app, tracking his sleep and logging his food in the My Fitness Pal (which cooperates with Fitbit).

How do you leverage the Fitbit to give you extra motivation and keep you going down a healthy lifestyle path?
Christine: The key with Fitbit is making the goal HARD. I know so many people who whine that they are not losing weight even though they get 10,000 steps a day. The key is to push yourself so that you can get frequent success and still be challenged.

Would you recommend the Fitbit to someone who struggles with their fitness?
Christine: YES. I would recommend it. But the challenge is many people I know who need to get healthy hate seeing that they are a failure. So it is a good idea not to friend people for a few months, or they get discouraged and stop trying, if they constantly see others ahead of them. I also like to get the Aria scale for people who really need this to work. Most people get really accountable when they see the numbers every day.

What piece of advice would you give budding Fitbit enthusiasts on how to maximize the benefits?
Christine: Sometimes, the number of ACTIVE minutes per day is more crucial than steps. So I might not run and do a 2 hour spin workout, and my Fitbit steps look crappy. But my active minutes rock. Learning to adjust expectations and make a commitment to ACTIVE minute is important. I think 10,000 steps a day is doable for anyone. Active minutes is more crucial for weight loss.

Throw out your own ideas, thoughts, inspiring tidbits to help our readers get spun up and motivated!
Christine: My husband, sons, and I all wear fir bits. We compete often, creating challenges and contests. We walk to the park and play outside so much more when we know we will get credit! Ultimately, we live in a sedentary society and the Fitbit will get you off the chair. To get the Fitbit to work, honesty is the trigger. Being honest about food, water, sleep and workouts is huge. My husband still cannot believe that eating a handful of gummy bears means he needs to run 6 miles.

Do you have any final words of encouragement or thoughts to share?
Christine: Ultimately, the Fitbit got us all honest. I was a marathoner with pounds to lose. Now I am in the best shape of my life. I stopped hiding behind the thought that I was incredible. Fitbit got me real!


There you have it… You heard it from the mouths of Fitbit pros! I hope this was informational and inspirational! Thanks for reading, and please chime in with comments. We would all love to hear about your Fitbit experience and leveraging ideas!

Feel free to track me down and friend request me, if you want a competitive training partner! www.fitbit.com/user/3WKFRM
Posted with love from your virtual fitness and life coach,
-Vaughn

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HeartRate Zones

You’ve probably (hopefully) heard about heart rate training zones. And, if you’re into fitness you already know a bit about it. Today’s article will cover this (a little bit) for those of us who are a bit confused or wanting a little more information.

WARNING: Exercise, stretching, sports, and other fitness related activities can be dangerous. You can be seriously injured, crippled, or killed. The opinions, 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 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! Most important: listen to your body…

Ahhh… Got that disclaimer out of the way, now we can talk about blowing your heart up! hehe.

For simplicity, many people use the Haskell and Fox Formula for determining their maximum predicted heart rate (MPHR). This method is commonly believed to be the most accurate. There is also the Karvonen Method; which includes the resting heart rate in the formula.

The Haskell and Fox Formula is simply: MPHR=220-your_age

That said, I don’t like to use any formula. Everybody has a different sized heart. And, different sized hearts pump blood at different rates. Everybody is at different levels of fitness. And, everyone is.. um.. different! For this reason, in my humble opinion, there is no “real” standard formula to know your true maximum heart rate (hence throwing “predicted” into the title. According to Haskell and Fox my MPHR is 173 beats per minute (BPM). But I know for a fact that my MPHR is at least 182 BPM, because I’ve hit that several times! If you must know your maximum heart rate, check with a cardiologist doctor who specializes in VO2Max (maximal oxygen uptake/intake) stress testing, or a fitness professional who has the proper equipment to measure this for you. Never try to do it on your own, because you could (and probably will) kill yourself!

Sidenote: One of my pet peeves is when people think that you can push yourself extra hard and momentarily boost your heart rate over your maximum BPM. Let’s dispel that shit right now… It is called maximum because it is the maximum. There is no going over (even for a second) the maximum rate your heart can pump. Otherwise it would be called close to maximum or something along those lines. If you go over your max heart rate, you have now discovered that your previous number was too low and you can replace it with the new value. PERIOD

Another note: Your MPHR will go down by approximately one beat per year (similar to Haskell and Fox’s guess). So, if you are 184 BPM this year, you will probably be 183 next year… And so on, and so forth.

Let’s discuss the “zones” for a minute. This is a common heart rate training zone list:
Zone 1 – 50-60% – Recovery (aerobic)
Zone 2 – 60-70% – Endurance (aerobic)
Zone 3 – 70-80% – Stamina (aerobic)
Zone 4 – 80-90% – Economy (anaerobic)
Zone 5 – 90-100% – Speed (anaerobic)

It is scientifically proven that training in certain zones is more beneficial depending on what you’re trying to achieve. I’m not going into deep detail here, because there are tons of books that contain way more information than I could hope to include in a blog article. This is merely an introduction to get your interest piqued.

Now let’s draw a quick chart that shows a sample of how those zones are associated with heart rates. Since I know my estimated max, we’ll use my values to create our chart:

HR Zone
1
2
3
4
5
% of Max
50-60%
60-70%
70-80%
80-90%
90-100%
Heart Rate (BPM)
91-109
110-127
128-146
146-164
165-182

Now that we have laid this handy-dandy chart out, we need to factor one more important piece in to the equations… Everybody has a muscular failure point in exercise commonly called lactic acid threshold or lactate threshold. Essentially this means that your muscles (and ATP) cannot clear the lactic acid that is building up in your muscles. When this threshold is hit, you have a very short amount of time (sometimes seconds) left before you can no longer continue your activity. I’m sure we’ve all felt this threshold at some point in our life. I feel it at least a few times each week! Suffice it to say (without getting to obfuscated) if you go over this limit, you will not be able to continue working at that level for more than a few seconds.

This threshold appears to be somewhere right around 91.5% of your MPHR. Mine is at 166 BPM. During cardio, you do not want to go over this threshold (unless you are doing advanced high intensity interval training), because you won’t be able to maintain your state of exercise for more than a few seconds before you fall over and lay panting until your heart rate gets down and your muscles clear themselves of the painful acid. However, we often try to get to this point while doing weight lifting and other forms of anaerobic exercise (as opposed to aerobic exercise).

For more information on heart rate zones you can look for books by Sally Edwards and Joe Friel (among literally hundreds of other great authorities). My absolute favorite is found in The Triathlete’s Training Bible by Joe Friel. He breaks it down in much more detail and even breaks the fifth zone into three sections (5a, 5b, and 5c).

I know this was only a cursory glance at this material, but I sincerely hope you found the article informative!

Now, figure out your zones, design a plan that includes being in one or more of them, and get out there and hit that zone!!!

-Rip

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First Quarter Goal Gut Check

You guys might or might not have read and participated in my 2014 New Year’s Resolution post, Are New Year’s Resolutions Bullshit?

Well, today’s article is a quarterly check-up on where we stand, and what we’ve accomplished since that initial post.

Here is my list and notes on how I’m doing:

Vaughn’s 2014 Goals/Resolutions

  • Do something special for Kristine;
  • It is our 20th Anniversary next month… Must think of something special.

  • Start my new(ish) career and get back on track;
  • This is in the work and the gears are spinning. More on this later…

  • Continue the debt turnaround (path to becoming a financial wizard);
  • Last year’s job situation made this one tough… Slow going.

  • Turn up the training for triathlons;
  • No injuries yet this year, and my workouts are more powerful than ever.

  • Do Mountains of Misery again and stay in the saddle for both hills;
  • I’m signed up and training hard…

  • Start 5/3/1 weight lifting routine and get stronger;
  • Done!

  • New Military Press PR (personal record) of 150 pounds;
  • Started 1/1/14 at 135. My current PR is 150. Yahoo!

  • New Deadlift PR of 315 pounds;
  • Started 1/1/14 at 255. My current PR is 305. Very close…

  • New Bench Press PR of 235 pounds;
  • Started 1/1/14 at 205. My current PR is 215. This one will take some work!

  • New Squat PR of 275 pounds;
  • Started 1/1/14 at 235. My current PR is 260. Getting close.

  • Preparation for Mt. Rainier in July 2015;
  • Books and backpack purchased. Starting to study and plan training. Plenty of time, but don’t want to slip.

  • Publish Decrypted;
  • My agent is working diligently on this one and I’m helping where I can.

  • Finish Weapon 67 (my second fictional title);
  • Struggling here. 2014 has proven to be a very busy year. That said, I am working on it.

  • Finish outline for non-fictional book, (title pending for a “growing up” book) and get agent approval;
  • About 15% done with this one, so I’m behind schedule… Ramping up the efforts.

  • Start super-secret business idea and start ball rolling;
  • Planning is done and planning has begun.

  • Work with Hemophilia Foundation of MD (HFM) on the board and make progress;
  • I was sworn in as a board member, and I have visited Maryland senate to help pass a bill. Yay!

  • Continue focusing on this (HealthyWealthyTribe) blog and update at least twice per week.
  • I was averaging three posts per week in 2013… This year Ive struggled. Must work harder!

    Now let’s list all of the people who commented on the initial post with their own goals and resolutions:

    Andrea’s 2014 Goals/Resolutions

  • Staying fit in ways that are not dangerous to me, including exercising at least 5-6 days a week.
  • Doing at least 3 different kinds of exercise on a regular basis to mix things up (e.g., running, swimming, cycling, lifting, hiking). Bonus points if I can get up to 4 modalities on a weekly basis.
  • Maintaining my weight. Bonus points for dropping 5 lbs.
  • Maintaining or growing my running group.
  • Visiting my mom and sister at least 3 times.
  • Helping my son to stay fit and pursue any sports activities he is interested in (right now learning to swim, hiking, running).
  • Going out on a date night with my husband at least once a quarter. Bonus points for going monthly.
  •  

    Lesley’s 2014 Goals/Resolutions

  • Make religion part of every day.
  • By the end of the year will be debt free.
  • Lose my final 10 pounds.
  • Allow myself to learn the art of forgiving, compassion, and loving towards others.
  •  

    Sara’s 2014 Goals/Resolutions

  • Better manage my time.
  • Make a reasonable schedule for myself to adhere to each day.
  • Cook more often.
  • Read at least one book a month.
  • Do one project for myself each month to completion.
  •  

    Melanie’s 2014 Goals/Resolutions

  • Reduce my 5K time to 25 minutes by the end of 2014.
  • Go on monthly date nights with my husband + use our firepit more and go on more weekend camping trips together.
  • Email/write my brother at least once a month (he’s in the military).
  • Schedule my work so I can spend time back home in Indiana for about 2 weeks this summer.
  • Cut way back on soda, ie., Sprite. (I already gave up caffeine in 2009.)
  • Improve core strength and do more strength training.
  •  

    Eric’s 2014 Goals/Resolutions

  • Be a better father: listen more, make more small time, yell less.
  • Get a new job.
  • Fitness Metrics: get weight <195, squat 135×10, deadlift 195×10, Clean&Jerk 135×5, Pullups x5, Dips x10; get flexible enough to squat below parallel with wide stance heels.
  • Do a ‘new’ fitness event for me – something not already checked off.
  • Get the cub scout pack in order.
  • Get 20 minor projects done around the house.
  •  

    Please comment and let us all know how you’re doing with your 2014 goals and resolutions!!!

    We’ll be back in three months with another check-up. Here’s the goals/resolution post schedule for 2014:

  • Wednesday, January 1, 2014 – The initial post
  • Wednesday, April 2, 2014 – Our first quarterly check-in
  • Tuesday, July 1, 2014 – Our second Quarterly check-in
  • Wednesday, October 1, 2014 – Our third Quarterly check-in
  • Wednesday, December 31, 2014 – Our final check-in and evaluation
  •  

    Your friendly neighborhood motivator,
    Vaughn

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    T’ai Chi and QiGong

    T’ai Chi is a way of life. It is also a way of living… I am one of the longest surviving HIV+ people on the planet. I believe that there are manifold reasons for this. Also, there are many pieces to my “survival pie.” I stay very fit by lifting weights, riding my bikes, and running. I also try to maintain a healthy nutritional plan and eat the right things. I work closely with my support system (family, friends, community, articles, and so on) to insure that I stay positively motivated and supported as needed. I also challenge myself to create a more balanced life that evenly distributes my time and energy to family, fun, and business. Over the years I’ve struggled with my spirituality, but I still work on a daily basis to build this area. I coordinate with and stay in touch with several specialized doctors and always take my prescribed medication.

    Along with these many things I do to keep myself healthy and sane, I also practice T’ai Chi. I know that this fits in the health and fitness category, but I thought a separate article was in order. I have tried many things in this area… Yoga, meditation, martial arts, and a combination of these and other things. However, I keep coming back to T’ai Chi. I believe that it is the perfect combination of relaxation, stretching, exercise, and meditation. And, I feel like a million bucks after each session! So, today is dedicated to this incredibly valuable exercise and art form.

    World Tai Chi & Qigong Day is held each year on the last Saturday of April. This year, it’s on Saturday, April 26, 2014. I recommend that everyone participates!

    Before we talk about my routine, let’s tackle the primary benefits that I get out of my daily T’ai Chi ritual:

  • Start your day with a powerful inspiration
  • Posture improvement
  • Weight lifting enhancements
  • Balance (physical and mental)
  • Sinuses and allergies
  • Immune system strengthening
  • HIV supression
  • Hemophilia (joints, muscles, tendons, and ligaments are all stronger)
  • Meditation
  • Mindset and positive thinking
  • Stress relief
  • Spiritual strengthening
  • Motivation
  •  

    While most of these benefits are self explanatory and easy to understand, I thought I would chat briefly about hemophilia. As a hemophiliac, I have joint issues, bleeding concerns, along with all of the standard worries that folks in general have. I have found that T’ai Chi is very soothing on my joints and helps to strengthen the supporting structure (bones, muscles, tendons, and ligaments) for my joints. Suffice it to say that I feel I have fewer bleeds and problems when I’m practicing T’ai Chi on a daily basis. Along with weight lifting and cardio, I believe that T’ai Chi helps me avoid and repair injuries and especially bleeds!

    Let me describe how a typical training goes for me…

    I weight lift four days per week, ride my bike four days per week, and run three days per week. Many of these workouts overlap, because there are only seven days in the week. Also, I take one rest day per week to skip all of these workouts and give my body time to heal. That said, I do T’ai Chi seven days per week, and do not feel the need for a rest day from this relaxing and energizing routine. Also, I prefer to get my T’ai Chi fix the first thing in the morning. I’m talking about leaping out of bed, into my sweat pants, and getting busy! I like this for many reasons, but the primary one is that T’ai Chi is a great introduction to the day. It opens my mind, wakes me spiritually and physically, and gets my blood flowing in a gradual and energizing fashion.

    My session normally takes precisely sixty minutes. It is roughly broken down into thirds.

    I like to start with a sitting QiGong meditation for about twenty minutes. With my eyes closed, I evaluate and venture into each and every part of my body. This is an enlightening way to wake and take control of your mind and body. This time is also used for deep controlled breathing and really ramps you up for an energized day.

    After my meditation is complete, I move into a stretching and moving session of QiGong and T’ai Chi warm ups. This really gets my muscles warmed up and the blood pumping. As my twenty minute session of warm up continues I add to the speed and energy of the stretches. By the end of this session I am amped and ready to dive into the last section.

    Basically (for me) the first two sessions are about waking and opening my mind and body. It prepares my body and spirit for the last section; which is the actual T’ai Chi moves. I follow the Guang (also called: Kuang) Ping Yang (standard long) form of T’ai Chi that is covered perfectly by Bill Douglas in his DVD, Anthology of T’ai Chi & Qigong: The Prescription for the Future, and book, The Complete Idiot’s Guide to T’ai Chi & QiGong Illustrated.

    After completing this sixty minute routine, I literally feel like a new man. My recommendation is that everyone practice T’ai Chi on a daily basis. You will be amazed at what it does for your mind, body, and spirit!

    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.

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    The Secret

    The secret is… Are you ready for this? Do you have pen and paper ready? There is no secret. No secret to life. No fountain of youth. No secret to fitness and health. No secret to money making. No secret group watching you.

    But wait… Don’t you believe in an ultra secretive Illuminati that is working very hard to mold us into automated machines to do their bidding? Of course I do! This article is not to say that I don’t believe in the dastardly secret societies… Because I do. It’s more like, I don’t really care about “them.” Who cares if someone is out there trying to draw in all of the power, money, and glory? I have too many of my own problems, issues, and challenges then to worry about a bunch of old (dying just like the rest of us), bald, crotchety, control freak men, in drab robes, chanting under candlelight. WTF?

    HA!

    I’m just kidding… This post isn’t about the Illuminati or some other secret society. Instead, it is about the secret of success. When I say, “the secret,” I mean any old secret. Folks often ask me for the secret to fitness, health, success, money, parenting, and so on and so forth. I honestly love this question, because it gives me a chance to do one of my fun skits… It usually goes down like this:

    The lights in the expansive restaurant reflected off a myriad of shiny surfaces and glimmered through hanging wine glasses to create Pink Floydesque colorful prism sparkles on the bar counter.

    Mike leaned in to Vaughn slightly, furrowed his brow, and asked, “What’s your secret, man?”

    Vaughn sipped his water, squinted his eyes slightly, and queried, “Whadda ya mean?”

    Adjusting himself on his stool, Mike leaned in a little further and softly said, “You know… How do you stay so fit and lead such a healthy life?”

    Nodding, Vaughn says, “Ahhh… You want the secret to my longevity and healthy lifestyle.” Nodding a little more, Vaughn leans in and lowers his voice, “There is a secret.”

    Mike leans further and carefully listens over the music’s deep bass and the chatter of mingling patrons. Turning his head slightly, Mike puts his best ear forward.

    Sotto voce, Vaughn says, “The secret…” Drawing in a breath, Vaughn plays with Mike’s emotions. Finally, chuckling, Vaughn continues, “There is no secret, Mike.”

    Discouraged and angry at being left out, Mike diverts his eyes and leans back huffing.

     

    This is obviously an exaggeration, but I do love toying with this one. So many of us think there is some super secret to accomplishing things in life. The truth is, if you want to be successful at ANYTHING, you simply need to follow this list:

    1. Carefully assess the result you want, and write it down as a desired outcome.
    2. Investigate your goal and find out information about how to accomplish it.
    3. Track down friends and acquaintances who have already achieved your goal, and ask them for assistance.
    4. Complete and write down a plan of action with milestones and goals along the path to this ultimate result.
    5. Buckle down and follow your plan.
    6. Adjust your plan as sticking points get in your way.
    7. Stay focused and determined.
    8. Reap the rewards of your hard work, focus, and drive!

    It really is this simple. The funny thing is… You already knew this. We all know this. The thing that separates those of us who do from those of us who don’t is writing down our goals and following through with them.

    If you want incredible results. Change yourself today!

    Do you know a secret that you can share with the rest of us?

    Thanks for reading! I wish I could have given you a real secret, but hopefully you gleened something anyway.

    -V

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    I Need You

    This is article number 100. YAY! (mini celebration over silly stuff). Seriously though… I started this blog on July 8, 2013 and haven’t looked back. Here I am, freaking, as I realize that I’ve already written one hundred articles!!! It’s time to evaluate our mission… Look at our goals… Determine if our course remains the same… And, make adjustments as necessary. In short, I need your help building this blog into something even better. YOU are the reason I created this dang thing in the first place. Now I’m asking you for input. Please help me make an even cooler blog.

    Our mission with Healthy Wealthy Tribe is: We inspire people to lead extraordinary lives!

    Our goals were simple… Help people improve themselves in key areas of life: health (dietary, mental, and fitness), wealth, business (and entrepreneurship), family, writing (I hallucinate that some of you like my writing advice), technology, parenting, and general philosophizing.

    Notice that I said “our” not “my.” The simple reason for this is because this blog is bigger than just me. It takes you guys and your participation to really turn this into something special.

    After careful scrutiny and analyzing the data, I am finding that my blog categories are sort of off-kilter… Let’s look at the statistics:

    Health = 30%
    Philosophizing (other category) = 26%
    Kaizen = 15%
    Inkslinger (writing) = 7%
    Wealth = 6%
    Parenting = 5%
    Technology = 5%
    Grooming = 4%
    Entrepreneurship = 2%

    Obviously we are health bent (for leather). Also, the general topic (philosophy is outside our standard categories) has many posts as well. This part is kind of okay for me. However, I’d really like to improve by adding more articles in the other areas. This is where you come in. I’m asking you to comment below and let me know which articles and categories you like (love) reading, and which ones you avoid (God forbid). Also, is there one category that is most important to you?? And, is there some information or story that you’d like to get from me?

    Essentially, How can I make my blog even more entertaining and useful to you?

    As I said, I need you! Please, let me know how to better serve YOU!!!

    Thank you very much for your support, caring, and kind comments!

    Sincerely,
    Vaughn

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    Surround Yourself with Good People

    I’m sure you folks already know this, but one of the best ways to improve yourself is to surround yourself with friends who are also improving themselves! Think about this for a moment, if you wanted to improve your golf score do you think you’d do better playing with people less motivated and worse at golf than you? Nope! And, this applies to life as well.

    We can’t pick our family, our coworkers (for the most part), our neighbors, or our classmates… However… We can pick our friends.

    Everyone of us have had friends who brought us down and friends who lift us up. And, if you’re honest with yourself, you know which kind of friend is better for you. Sometimes you need to evaluate your life and make adjustments. Your friends, and relationships in general, is simply one of those areas that you must assess and adjust accordingly.

    Don’t blame me when you break off a friendship, take responsibility for your own choice. But I firmly believe that you should take control of your life and surroundings. A good way to accomplish this is by figuring out who you are surrounding yourself with and dropping the deadbeats.

    Just as important as dropping the deadweight, you must also strive to add friends who will help improve you. This often starts in the form of mentorship. Find someone who is already doing something that you wish you could. Then approach them. Be honest and sincere with them. Tell them that you wish you could do “X” better, and that you know they are proficient at it. Then ask if they would mentor you and help you to improve and figure out how to accomplish their level of expertise. I think you’ll be pleasantly surprised at how receptive people are at helping you to improve.

    If you have a friend who is constantly bringing you down, or belittling you, perhaps you should consider kicking them to the curb.

    What do you guys and gals think about this? Have you ever had to break off a detrimental relationship? How did you do it??

    Thanks for reading!

    Hugs,
    Vaughn

    Was Steve Jobs a Hero or a Shithead?

    Is that the question?? Before you guys attack me for such a blatantly ugly question, allow myself to explain … myself. Steve Jobs was fond of calling people heroes or shitheads. Walter Isaacson points out numerous “hero” and/or “shithead” occasions in his biography, “Steve Jobs.” Jobs rarely found a middle ground. As a matter-of-fact, it seems like people were black and white to Jobs. Most of us mere mortals see people in shades of grey. Jobs had a knack and perhaps even a gift of calling it exactly the way he saw it. His brutal honesty would often make people feel like kings or tear them down into shreds of flesh.

    I grew up knowing about Steve Jobs because my dad « Continue »

    Get Your Beach Body Now!

    Since the New Year is here, and we already discussed resolutions… Let’s talk about the most popular New Year’s resolution in the world… Get fit. I want to take it one step further, and assume that many of you with this goal are actually trying to burn some fat, add some muscle, and look all around better for the Summer.

    We already know (from my previous articles) that fitness is extremely important, that pushing yourself to and beyond failure is a huge key to success, that making excuses for skipping workouts are weakness, and that you will live longer if you get and stay fit… That isn’t anything new. Today, I’m going to tackle something that I know many of you want to do… Preparing and shaping your body up for this coming Summer.

    Since many swimming pools open on Memorial Day, I thought I would simply count that day – Monday, May 26, 2014 – as our finish point. In other words, we want to achieve our lofty outcome prior to that day.

    Before we do anything, let’s get the dagg-on disclaimer out of the way…

    WARNING: Exercise, stretching, sports, and other fitness related activities can be dangerous. You can be seriously injured, crippled, or killed. The opinions, 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 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! Most important: listen to your body…

    Now that we’ve gotten that out of the way, let’s figure out our goal, plan to accomplish it, and get started!

    First and foremost, before you dive into a workout routine, I think it is imperative that we carefully figure out precisely what we’re trying to achieve. For ease of use, let’s assume that everyone reading this article has the following desired outcome:

    I want to get healthier, burn some fat, lose a little weight, and pack a little muscle and definition on.

    Perfect! Now we can get to our plan…

    We need to know our timeline… Well, since we know our goal needs to be reached by 5/26/14 it is easy to calculate… We see that we have 20 weeks (approximately five months). This is more than enough time for us to lose 20-40 pounds of fat (if we need to) and tack on five pounds of pure muscle. Plus, and most important, this is ample time to get us in terrific shape for the beach!

    Now let’s quickly tackle each key subject area to getting in shape. Note: I won’t cover this in great detail. Most of you know what I’m talking about, and the remainder of you curious/learning folks can research the web some to get more than you ever imagined possible. If you need more information and tips, start with my Health category.

    REST DAY
    This one doesn’t require much description. Suffice it to say that you must take one day off from working out each week. This day is key to letting your muscles heal from the previous six days of working out, and it allows your entire body to regenerate stronger than before. Do nothing during your day off!

    EAT GOOD
    Do I really need to lay this one out? Simply eat better foods and fewer calories. On top of proper nutrition, make sure you take in liberal amounts of water (90 or more ounces each day). What you eat is what you get! Read my Nutrition article for more info.

    WEIGHT LIFTING
    Hit the iron. Hit it hard. Take your body to utter failure in each set! Do a full-body routine twice per week.

    CARDIOVASCULAR WORKOUTS
    In order to turn your metabolism into high gear, you will do six days of cardio each week. Each day will consist of 45 – 60 minutes of cardio that will have your heart rate in a target range of 65 – 85% of your predicted max heart rate.

    CORE CROSS-TRAINING
    This is an optional workout that you can do three times per week. This is for those of you who REALLY want to rip up your abs and core to give yourself the best beach body possible. Read my Chiseled Abs article for more info.

    Now let’s break the week down (each week is precisely the same over the entire 20 week training).

    SUNDAY – Cardio and full body weight lifting routine
    MONDAY – Cardio and core
    TUESDAY – Cardio
    WEDNESDAY – Cardio and core
    THURSDAY – Cardio and full body weight lifting routine
    FRIDAY – REST DAY (this can be any day, but it must happen!
    SATURDAY – Cardio and core

    Last note… If you’d like more info, I recommend perusing this blog in the “Health” section. Especially checkout this article: healthywealthytribe.com/secret-to-getting-fit

    Finally, pick your butt up and get to the gym to get started TODAY!!! If you follow this advice for the next twenty weeks I can guarantee you a new you!

    I hope this helped, and I hope you follow through! Please keep me posted and let me know about your experiences.

    Good luck,
    Rip

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    Are New Year’s Resolutions Bullshit?

    HaPpY NeW YeAr!!!

    Now let’s address this tough title. I think it’s time that we start facing facts… The fact is that a majority of us will come up with all kinds of cool changes we want to make in our life and follow through with them for a few days, a few weeks, or even a few months… But, we won’t keep them as life long changes. In essence, we will fail.

    I am not a big fan of new year’s resolutions (because I think you should strive to make yourself better EVERY day, not once per year – Kaizen, people!) However, I know that many people set resolutions and it is fun to hear and support them. So let’s take advantage of this new year and do something different this year. Let’s set some measurable goals and stick to them!!!

    Who’s with me?

    Before we set off on this grueling task, let’s take a quick look at why so many folks fail. I believe the main reason for failure is not proper follow through with maintaining and tracking the goals. If that is true, than we can easily cure this. We should write down our goals and track them on a regular basis.

    My plan is to put my goals/resolutions in writing (on this post and on printed paper). I will also do a quarterly blog article about my goals (and anyone else who responds here with goals) that lays out my goal progress throughout the 2014 year. In this way, I hope to better myself by keeping my wants and needs on my immediate radar!

    I’m sort of contradicting myself (I do that sometimes), by starting this post bashing New Year’s resolutions and then asking you to create some. My point was to make sure that we do things differently by following through and actually accomplishing some (or all) of these!

    Hypocrisy aside, here is my resolution/goal list for 2014:

    Vaughn’s 2014 Goals/Resolutions

  • Do something special for Kristine;
  • Start my new(ish) career and get back on track;
  • Continue the debt turnaround (path to becoming a financial wizard);
  • Turn up the training for triathlons;
  • Do Mountains of Misery again and stay in the saddle for both hills;
  • Start 5/3/1 weight lifting routine and get stronger;
  • New Military Press PR (personal record) of 150 pounds;
  • New Deadlift PR of 315 pounds;
  • New Bench Press PR of 235 pounds;
  • New Squat PR of 275 pounds;
  • Preparation for Mt. Rainier in July 2015;
  • Publish Decrypted;
  • Finish Weapon 67 (my second fictional title);
  • Finish outline for non-fictional book, (title pending for a “growing up” book) and get agent approval;
  • Start super-secret business idea and start ball rolling;
  • Work with Hemophilia Foundation of MD (HFM) on the board and make progress;
  • Continue focusing on this (HealthyWealthyTribe) blog and update at least twice per week.
  •  

    Feel free to put your goal list for 2014 in the comments below. That way we can track each other’s goals and how we’re doing throughout the year.

    Note: If you comment on this post with goals/resolutions, you will be held accountable and called out in my quarterly update post about goals!!! So beware! That said, if you’re like me, that will only incentivize you to participate!

    Here’s the goals/resolution post schedule for 2014:

  • Wednesday, January 1, 2014 – This initial post
  • Tuesday, April 1, 2014 (April Fool’s Day!!!) – Our first quarterly check-in
  • Tuesday, July 1, 2014 – Our second Quarterly check-in
  • Wednesday, October 1, 2014 – Our third Quarterly check-in
  • Wednesday, December 31, 2014 – Our final check-in and evaluation
  •  

    So… What are your New Year’s resolutions for 2014?

    Your friendly neighborhood motivator,
    Vaughn

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    When the Going Gets Tough…

    The Tough Get Going!

    I know this saying sounds cliché, but sometimes each of us needs a kick in the tush! As 2013 comes to a close, I thought I would quickly chat about something that most of us like to avoid discussing. Life can be tough. We all know that… But we don’t all react the same way to tough things in life.

    Stepping into 2014 let’s agree (together) to battle this tough life head on! I mean come on… Is it really that bad? I don’t think so.

    Anytime I feel down in the dumps (yes I do, I just avoid showing it if possible), I think about people who are less fortunate than me. I mean there are people with no legs who somehow manage to thrive in life! There are people with inoperable brain tumors who refuse to give in and keep living despite their ailments!

    If these folks can survive and thrive then who am I to complain?

    Your life will have its downs. You will struggle sometimes. Some things will seem unbearable and inescapable. You need to suck it up and carry on during these times.

    If there’s one thing I can tell you, it’s that even though we have hard times and down times, life will always come back around and improve. Just batten down the hatches and trudge through the tough times.

    What do you do to help yourself during your times of need?

    Let’s make 2014 a banner year!!!

    Love you all,
    Vaughn

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    One Rep Separates the Boys from the Men

    That’s right folks… There is a secret to making physical gains after all… The secret is…

    *drum roll please*

    ONE REP!

    Most will have you believe that the secret is actually going to the gym and working out. While this is true for beginners, it is not so for intermediate or advanced lifters. The true secret, and the thing that separates the boys from the men (or the girls from the women) is the last rep. I’m dead serious!

    Depending on where you fail, and where you quit, determines the type of gain(s) you will make. I mean it… If you REALLY want to make measurable gains in your level of fitness, your strength, and/or the size of your muscles then you need to do one more rep.

    You know how when you are doing curls and it gets tougher as you’re finishing a set? That is because your body is reaching muscular failure (your lactic acid threshold). Well, the largest portion of your gains will be made precisely AT (and even beyond) muscular failure.

    It is easy to type, “just do one more rep.” However, if you are really at your limits and cannot possibly do anything else, then one more rep takes more discipline and determination than anything you’ve ever imagined. If it is so tough that you cannot imagine completing it, then you are there, my friend.

    So, the next time you’re banging out reps and calling it quits when it gets too tough, and your body is screaming, and your muscles are failing… I challenge you to do just one more rep. I know it feels like you couldn’t possibly do one more. I know that it hurts. I know that it is tougher than imaginable… I also know that this is the point in which your muscle will make the biggest gain!

    I have a simple plan of action, and follow this same routine each time… Try this:

    First, you must know your limits… Know approximately where failure will occur. I am intimately familiar with my body and what weights take me to what failure point at how many reps. If I’m trying to make bigger muscles (maximum slow and fast twitch muscle fiber hypertrophy) I will aim to fail between 8 and 11 reps. If I can’t muster eight reps than I know the weight is too heavy. If I do more than eleven, than it’s too light. Adjust accordingly. (that said, for strength gains, I shoot for 6-8 reps before utter failure / for fat burning (I never do these, unless I’m simply doing periodization and switching up routines) I would shoot for 12+ reps).

    Once we know the proper weight, bang out your ten(ish) reps. Go until you are certain you cannot do another rep.

    Now comes the tough part (I’m not kidding folks… If you are truly at failure, this could possibly be the toughest thing you do all day)… You must dig deep. You must tap your inner willpower. You MUST do one more (painful) rep. For best results, use a spotter who can take a half a pound off the weight by lightly touching the bar and helping you accomplish this.

    Try chanting this in your mind, “Anyone can do one rep!”

    USING EVERYTHING YOU HAVE – GET THAT LAST REP IN!

    We aren’t done yet. Now we are going to do what lifters call a negative. Instead of dropping the weight and crying, we SLOWLY lower the bar over a six to ten second period, using every ounce of energy left. If you did it right, tears will be welling in your eyes, your muscles will be SCREAMING, and you might even feel light headed. Congratulations!!!

    If you can accomplish this with each set, I guarantee quick results. You will make (and see) serious gains that you never thought possible.

    Give it a go and let me know what you get out of it!

    Thanks for reading,
    Rip

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    Why I Quit Drinking

    Today is Saturday, December 7, 2013. It is Pearl Harbor Remembrance Day. It is also my Uncle Dano’s birthday. Happy birthday, Uncle Dano! Today is also the day that I quit drinking alcohol. And, this post is more for me than you. This post is a reminder, this post is a marker. Most of all, this post will help keep me to my word.

    Enough today crap… Let’s talk about why I quit drinking. I’ve actually thought about this long-and-hard for quite some time. I rarely leap into such a serious life changing event without careful calculation and planning. This is no different. It’s just time for me to make another identity shift (I’ve done dozens of them in my adventure that I affectionately call “life”). Most of you know that I’m extremely fond of the Japanese philosophy, kaizen. And, I work hard to improve myself on a daily basis. This is one of those steps.

    Instead of chatting about my reasons, I thought I would simply hit some bullet points. Suffice it to say that I did pros and cons and the cons FAR outweighed the pros… Some of these reasons for quitting drinking might ring true for you. Then again, some may not. You might also have additional ones that I didn’t even list… However, these are the main concerns that I’ve thought of for me (in no particular order):

  • Creativity I dunno about you, but drinking really puts a dent in my creativity. Because I consider myself a creative thinker I feel like alcohol kind of dummies me down and takes away one of my talents.
  • Waste of Usable Time While I’m under the influence of alcohol I feel I’m wasting my time. I’m constantly looking for ways to add time to my days… Well, stopping drinking is a perfectly suitable way to add time to my day (IMHO).
  • Sleeping In One of my pet peeves is sleeping too long and letting the day waste away. When I drink I often have turbulent nights where I do not get the proper sleep. My drunken sleep is interrupted and rough at best. Also, I tend to sleep in after a night of drinking, and this KILLS me! Time (as you know) is tough to come by. By eliminating drinking, I will add time by getting better (healthier) sleep and by waking earlier ready to leap out of bed!
  • Workouts Suffer Some of my lifting is extremely intense. I am unable to do my HIT (high intensity training) workout after a night of drinking. Not only am I weaker, but I get sick (even if I’m not hungover).
  • Hangovers SUCK Speaking of hangovers… They suck!
  • Depressant Alcohol is a depressant. I’m an overly positive person and I work hard at knocking depressing things out of my life. Removing alcohol from my intake is an easy improvement!
  • Saving Money As a social drinker who doesn’t drink every night, I figure a low-end guess is that I drink around $60 worth of alcoholic drinks each week. This number may well be conservative, and I’ve been known to spend more than that in one night (especially on a nice bottle of wine). That is (at a minimum) $3,120 per year. Considering that I could easily get over this figure, you can see just how much it could potentially cost on an annual basis!
  • My Behavior Quite often I imagine my behavior is fine while drinking… However, there is that once in a while where I’m a complete asshole or asshat. If I had my druthers, I’d avoid being an asshat whenever possible. ‘Nuff said.
  • Weight There are 154 calories in an average can of beer. If I drink four beers that is 600 or more calories. Think about that one for a moment. No nutritional value at all, yet I could easily fatten myself up with it. Why would I?
  • Driving Drunk I’m not a fan of this, but I am guilty. Well, I have children, family, and friends. I do not like to think about the horrible emotions I would put folks through if I died driving (or riding) drunk. Even worse: What if I killed someone else? I can’t think of anything worse!
  • Injuries This one might not affect everyone, but I can tell you as a hemophiliac that I am much more prone to injuries when inebriated. And, if you’re honest with yourself, you’ll probably agree on this one.
  • Bleeding Episodes Another one that doesn’t create a problem for most clotters (non-hemophiliacs), but it does affect us easy bleeders. Alcohol is actually an anticoagulant… In other words, it has been proven to thin the blood. YIKES!
  • Immune System This probably doesn’t need to be said, but alcohol can hurt your immune system. In my case (dealing with HIV) that can be very bad for me. However, it really is bad for everyone if you’d prefer to stay healthy and fit!
  •  

    I will not knock people for drinking or not drinking (and I never have). I’m still the same old wild and crazy guy. And, I’m still the inspirational life fighter. This will not change. I’m simply entering a new stage of my life, and I have put plenty of thought into it.

    Feel free to pick on me if you see me drinking a soda water with a lime in it, but don’t bother with peer pressure, because I don’t fold.

    I have a question for all of you: Assuming I can handle it (which I can), is it acceptable for me to keep alcohol in my house for guests? What’s your opinion about this?

    If you drink (or did drink), have you ever considered stopping? Please feel free to share your story here!

    My final question: Do/will you all support me with this latest life choice?

    Love you all,
    Vaughn

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    V is for Victory

    I’m gonna start this article with a disclaimer… I do have a sharp tongue. I often give people the wrong impression. As my friend, Katty, says, “There’s a fine line between being proud of what you’ve done with your life and rubbing your accomplishments in the face of someone else that doesn’t have your motivation.” Obviously some people don’t have the same motivation as me… That does not make them a bad person. Sometimes when I try to “help” folks by talking about my personal accomplishments and what I’ve been able to do (or can do) and combine it with my sharp, blunt tongue, it can (and does) hurt feelings.

    If you do not have a thick skin, I will probably offend you with this article. I apologize in advance… But, if you don’t want scary answers then stop asking scary questions!!!

    I sincerely love all of you! For different reasons I have found joy in my relationships with everyone I know. Life is a playground… You’re gonna scrape your knee sometimes. We dust ourselves off and get back in the game. That’s a given. But, when you fall on the monkey bars and land on your nuts… That’s what separates the boys from men.

     

    Without further ado… Here comes the rant!

    It’s hard for my friends to understand this, because for the most part, they are overachievers as well. But… I believe that most people are lazy. And, not in a good way.

    When I first started this article I really just wanted to talk about body language. Have you ever noticed that when someone runs across the finish line of any race they raise their arms into the air creating a “V” as they complete the race? This is especially true of someone who wins the race. And, referees do the “V” to signal a touchdown. The weird thing is that pretty much every person from all different backgrounds does this famous “V” when they are victorious. It is a natural reaction to throw your arms in the air when you win! Rocky (and other boxers) did it with every win and every success!

    I recently asked myself, Self… Why can’t you simply raise your arms for victory before you do something and then be better at it? The answer I got back was strange (mostly because I was talking to myself)… I can. That’s right folks… I believe in the power of body language. We all know it is important for communicating our feelings with others, but many of us didn’t know it works for ourselves too. Try it. Put a huge smile on your face, hold your head high, and throw your hands into the air. You will feel like a million bucks. And, your chances to succeed will increase exponentially.

    Now let’s segue into the second half… Simply throwing your arms in the air is not enough. You MUST dig deep and stay motivated to accomplish great things!

    Dead Horse… Kick… Yada… I was born with hemophilia. I spent my entire childhood being told by doctors, parents, adults, siblings and friends what I COULD NOT do. I was rarely told what I could do. At nineteen I was told by the family doctor that I would be dead within the next couple of years. Did I give up? Nope. Did I die? Nope. Have I been held back by my disorders, viruses, diseases, and injuries? Say it with me… Nope!

    After my HIV diagnosis, I spiraled into a stint with drugs and suffering. Shortly after that bad faze in life, I was gripped by reality and turned my life around. I went from making $9 per hour to running an entire systems department. Within five years of this, I had quadrupled my salary. QUADRUPLED, people.

    Two years later I started a computer consulting company with two close friends. Within a year we had twelve employees and were pulling in $2,000,000 in annual revenue.

    Since then, I have had two children even though I’ve been told countless times that it isn’t even possible.

    From a fitness and healthy perspective, I am sick and tired of hearing people bitch and moan at me about my LUCKY metabolism. Funny thing about my luck (to paraphrase Harold Hamm), “The harder I work, the luckier I get!” Most people see my slim, muscular build and assume this is a metabolism thing. Has anyone seen my father? Metabolism is not one of our gifts. I workout HARD and OFTEN.

    I play hard – Ask any of my mountain biking buddies. Ask any of my paintball buddies. Ask any of my motorcycle friends. Ask any of my climbing bros. Ask anyone who off-roads with me.

    I workout hard – Hello? Come join me at my gym (it’s called The Vomitorium) for the beating of your life… If you dare, punks!

    I work hard – I haven’t gotten where I am in the business world by sitting on my thumbs.

    I study hard – I have literally read thousands of books about manifold subjects. Ask my dirtbag friends what I did when we started climbing… I am a self taught computer programmer. I am a certified personal trainer who adamantly studies exercise and the human body. I am certified and taught motorcycle classes to beginner and advanced riders.

    Did you know that I post an article on this blog every other day? Do you think that is easy? Do you think that’s air you’re breathing? HA!

    Am I rough around the edges? Hell yes. Am I a straight shooter, who will tell you how it is? Yep. Most people around me appreciate my bluntness… Those who don’t rarely last.

    Do I know the secret to life? Nope. But I know what it ain’t… Lazy.

    Enough tooting my own horn for now… There will be plenty of time and other posts for that.

    (:

    Am I vain? If being proud of my accomplishments in life is vain, then yes I am. Merriam Websters defines vain as: having or showing undue or excessive pride in one’s appearance or achievements. I do show pride in my appearance and achievements… Is it excessive or undue?? I say, nay.

    Do I have to be vain and have an enormous ego to accomplish great things? Absolutely not.

    I guess my point is that it takes some confidence and motivation to really push yourself past the envelope. In life, people will try to bring you down. People will try to tell you what you can’t do. People will doubt your prowess. Prove them wrong!

    Do you have some accomplishments that you battled to get? Do tell…

    I challenge you all… Step it up a notch! You can start by motivating yourself, and by starting tough tasks with your arms raised into a “V” for victory!!!

    I will leave you with this:

    Tony Manero: You know what I wanna do?
    Jackie: What?
    Tony Manero: Strut.

    *struts*

    Posted with an edge and some love,
    V

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    Wednesdays with Jerry

    Walking has been proven to be beneficial to our health. Yet, many of us skip it thinking that it’s either worthless, boring, or mostly a waste of time. The truth is that you can really do some good for your body and joints by walking one or more times per week. And, you can even do some walking on your rest days.

    Recently my buddy, Jerry, said that he’d like to start walking on Wednesday mornings. At the same time, I had been complaining that I don’t get enough Jerry time. It only took me about three seconds to have the light bulb go off. I nodded my head and asked, “I’d like to walk too… Do you mind if I join you on Wednesday mornings?” Jerry liked the idea and we agreed to meet at 5 a.m. for our weekly Wednesday morning walk.

    These days it is tough to find time for many things, and chatting with your neighbor is one of them. Well, when Jerry and I do talk we get all kinds of cool (and hair-brained) ideas. We literally could discuss anything for hours non-stop. However, it is rare that we find the time. Now that we’ve agreed to walk on Wednesdays, we actually get a little bit of time to do just that.

    Obviously you can walk by your lonesome, but why not add a friend to the mix and add to the enjoyment! Also, a friend will help keep you on point. Think about how many times you’ve decided to do something fitness related only to quit a few months, weeks, or even days later. When you have a friend there to support you, it makes it much easier to get up early and follow through. You kind of keep each other in check.

    Jerry and I talk about anything and everything… Nothing is taboo, and it is fun that way. Mostly we discuss business ideas or something related to entrepreneur adventures, but we also tackle health, fitness, life, families, and so on. Shucks, if we want, we might even talk politics or religion! Regardless, the point is we are communicating, enjoying each other’s company, doing something worthwhile for our health, and adding some zing in the wee hours during the middle of the week. What’s not to love about this?

    Now that I have my Wednesday morning walk buddy, my hump day has improved. I feel invigorated and ready to take on the world after a zest filled walk and chatter with my friend.

    One final thing… Let’s pretend for a moment that I wanted to walk more than once per week, and Jerry only wants once. Nothing is stopping me from inviting another friend on Saturdays (or some other day). Then I can get twice the walking, twice the conversations, and twice the camaraderie in a single week. Cool!

    Do you like to walk? If so, do you dig walking with a friend or two?

    I hope this segue was helpful,
    Rip

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    Surefire Way to Beat Your Best Time

    Today’s article was inspired by a close friend, Paul. During a casual conversation he mentioned that he’d had an epiphany about something I’d said to him a few months back. Paul has always been fit and healthy, but over the last two years or so, he’s ramped it up a good bit. One of the exercises that he really likes and has done good at are pull-ups. Pull-ups are a great exercise and they can also be very hard to do when you’re just starting out. Several months ago, Paul asked me a simple question… How can I do more pull-ups?

    That is an excellent question! I started with my standard personal trainer response… Weighted negatives, lat pulldown, interval training, assisted pull-ups, curls, bentover rows, yada yada yada…

    While these are certainly ways to increase your maximum number of pull-ups, I also thought of something else, and said so. “The easiest way to do more pull-ups is to lose some weight.”

    Wow! There… I said it! And, it felt good to say!!!

    Paul laughed and said, “That actually makes sense.” The light switch clearly clicked in Paul’s head that day… But, he did something for me too. By seeing how simple this idea was, and by saying so, Paul opened my eyes. I decided to do a little investigation; which I am want to do in times like these. Can you guess what I figured out?

    Did you know that the average person can do about one to two extra pull-ups for every 5% of body weight loss? If we go one step further, you can do approximately three pull-ups with each 10% of body weight you lose. Think about that for a moment and let it sink in. To make this more real, let’s show an example:

    Say a man weighs 185 pounds and has 22% body fat. In order to drop his weight by 10%, he’d have to lose 18.5 pounds; which would take him down to 166.5 pounds and 12% body fat.

    During the weight loss period, this “example man” would also be working out and increasing strength anyway, but now he’d have the advantage of a lower weight and do even more pull-ups then if he ONLY increased his strength. On top of that, he would be considerably healthier at 12% body fat instead of a beefy 22%.

    Pretty cool huh?

    Now let’s talk about my epiphany. To me, counting pull-ups is arbitrary. I mean what does it really mean, except being able to say you can do more than someone else. No real correlation to things in life, unless you challenge others in pull-up competitions. My epiphany was in a totally different area… Racing! I started thinking about it, and realized that I could also trim my run times and bike times by trimming the fat.

    Not convinced?

    Here’s a simple question. If you ran your fastest mile with a 18.5 pound backpack on, do you think it would be as fast as you could do without the pack? Of course not!! Now imagine that stripping that extra bit of fat off your body (which is what most of us want to do anyway) is a weighted backpack. This gets exponentially more important when hills are involved! You get my point?

    Wanna trim some seconds off your 5K time? Wanna get a PR (personal record) in your next triathlon? Wanna finish faster in a mountain bike race? Maybe you simply want to run up some neighborhood hills without feeling like you’re dying! Obviously you need to workout and train hard to continue improving… But, I just gave you an ace up your sleeve. Include a proper nutrition plan and cardio/weight training regiment to properly lose fat, while building muscle and you will beat your competition!!! Guaranteed or 100% of your money back!

    I sincerely hope this advice helped skim some time off your next race!

    -Rip

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    Love Your Family as if You Will Die Today

    One of my favorite quotes is from James Dean. I love the quote so much that it hangs (with a photo of him) in my den. You can see it and other cool quotes in a previous article (here).

    “Dream as if you’ll live forever. Live as if you’ll die today.”
    — James Dean (2/8/31 – 9/30/55)

     

    This quote holds so much power, and it’s sort of ironic that it came from a man who died at the very young age of twenty-four. A man who lived his life to the fullest and died young. We should all be so lucky!

    In some ways I feel that I’ve been blessed by having to live with HIV. I know some of you are going, “What??” Well, allow me to explain. When I was nineteen, my family doctor told me that I had fewer than two years to live. As a teenager, that put some things into perspective! Immediately I realized all that I had and all that I would lose. Since that day, I have spent every moment realizing it could be my last. For that reason, I honestly think it is cool that I became infected and was faced with this reality.

    That said, I would certainly much rather not be HIV+ and lead a more “normal” life… However, I consider myself lucky none-the-less. I sincerely mean that… I consider myself lucky!

    Where am I going with this? You ask. Well let me tell you.

    You guys have an opportunity here… Use me! I mean it. Live through my eyes for a moment. Simply imagine that you were told by your doctor that you had less than a month to live. Sincerely think this and focus on it for a moment. How would that make you feel? After the momentary freakout, wouldn’t you start to assess your life? Wouldn’t you look at how you could tie up your loose ends? Of course you would! You know what else you would do?? You would spend time with those most important to you. You would honor them with love and shower them with hugs and kisses. You would treat them the way they aught (and deserve) to be treated. You would tell them how important they are to you. You would share with them. You would cry with them. You would live those last few weeks by giving them praise and words of encouragement. As your final days crept up, you would tell them over-and-over again how much you love them.

    Guess what…

    You don’t have to be dying to do any of those things.

    Cherish your family!

    Love Your Family As If You Will Die Today

    For tomorrow you may be gone…

    Posted with love,
    Vaughn

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