Thứ Bảy, 30 tháng 4, 2016

April 30th, 2016 A Bomb In Need Of Defusing

April 30th, 2016 A Bomb In Need Of Defusing

I really enjoyed my day off today. I slept in, I spent some time helping my oldest daughter finish up her and her husband's move, I prepared some great food and enjoyed a fabulous date night dinner with Kristin for her birthday.

Navigating the menu choices at the restaurant this evening was fairly simple. I did ask a couple of questions and made one special request in order to ensure I got what I needed instead of something I didn't. Neither one of us touched the basket of cheddar biscuits on the table. I remember times, years ago, when a second and third request for more was made.

The accountability and support system coupled with the non-negotiable elements of my personal plan supports this different perspective. It's a perspective that doesn't require the food to shoulder the responsibility for whether or not an event is considered a good experience. I certainly enjoyed the food I ordered, but the experience, the conversation and the laughs is what made it great. A basket (or two) of biscuits wouldn't have enhanced the evening in the slightest. For me, it would have had an opposite effect had I sacrificed the integrity of my maintenance plan.

We visited a traveling carnival after dinner and arrived just as they were closing everything down. We asked the Ferris wheel operator if he could accommodate one last ride tonight, adding that it was Kristin's birthday. He referred us to one of the co-owners, who turned out to be the sister of the other owner, whom I had as a guest on my radio show a couple of weeks ago. I don't think that connection made a difference as much as Kristin's birthday request. The answer was, "sure, why not?"

Then, when the ride ended, one of the carnival workers honored Kristin's birthday by presenting her with the last funnel cake of the evening, compliments of Ottaway Amusements. We graciously accepted the gift, both of us knowing full well that it didn't fit in either of our food plans--and I carried it to the car for her. Kristin said I was handling it as if it were a bomb. I wasn't tempted in the slightest, seriously, but I totally get it--I probably was carrying it as if it were a bomb in need of defusing. Defusing it meant throwing it away, but we couldn't just throw it away right in front of the people who generously and thoughtfully presented the gift!

First, we tried to give it away to some people in the parking lot, but they declined our offer. Without a trash can close by and also out of sight of the carnival vendors, we hadn't a choice--we had to give this sweet thing a ride. The car quickly became thick with the aroma of funnel cake, so down went the windows.

We ended up transporting this powdered sugar topped creation less than a mile away before we found a place to get rid of it. But instead of simply throwing it away, we set it in plain sight just outside of a big Saturday night college crowd hangout and then, we waited for someone--anyone to notice this perfectly untouched, still warm funnel cake--just sitting there, unattended. Not one person noticed the funnel cake. After several minutes and a few laughs from the close calls, we left--knowing full well it would eventually make it into the trash can just a few feet away.

We stopped by mom's place to say hi and get a quick hug before heading out of town for the forty-two mile trip back. But before we hit the highway, we checked on the funnel cake--and still, there it sat in the company of literally a hundred or two late night partying college kids who were completely oblivious to it or the slightly humorous circumstance that rendered it unwanted and abandoned.

Today's Tweet Stream:




































Thank you for reading and your continued support,
Strength,
Sean
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Thứ Sáu, 29 tháng 4, 2016

April 29th, 2016 An Equal and Opposite Reaction

April 29th, 2016 An Equal and Opposite Reaction

Whenever I allow my schedule to get loaded and crazy, it requires me to get extra aware of how I'm feeling and what I'm doing. I've shared many times about my parallel streams philosophy and how I mustn't allow the life stream and the fundamental elements stream to cross. It's a seemingly complex, yet simple philosophy drawn from my experiences over years and years of weight loss attempts, many of which served as a source of education, rather than a source of consistent and sustainable results. 

Maintaining the integrity of my fundamental elements stream (calorie budget-abstinence from refined sugar-the accountability and support connections, etc.) while the life stream is a little (or a bunch) bigger than usual, means adjusting the embrace of both, in equal measure. For every action there's an equal and opposite reaction. Making sure those reactions are in harmony with my personal plan, is key.

If I didn't hold on to the fundamental elements stream a little tighter during a bigger life stream schedule, then I'd quickly fall into chaos. I've been there many times. I'd prefer to not go there again, if I can help it.

For me, it starts with setting some non-negotiable elements. Even at extreme life-stream levels--we're talking super long days, heavily involved projects and all that might include--I have my minimum non-negotiable elements of the fundamental elements stream. I will maintain the integrity of my maintenance plan calorie budget. I will remain abstinent from refined sugar. And I will consume a minimum 64oz water. I will log everything in MyFitnessPal and I will compose and send the accountability Tweets. That's the bare minimum, for me, come what may.

And once I've accepted and embraced those non-negotiable elements--then it changes my perspective completely. Instead of finding reasons why it can't work under extreme schedules and circumstances, I'm exploring solutions for how it can work, and work well.

It's rarely perfect and it doesn't need to be perfect. This has never been about perfection, clearly. It's about remaining consistent in my continued recovery. In my experience, striving for perfection is the quickest detour to self-loathing based disappointment. Accepting a certain amount of imperfection doesn't mean I sacrifice the integrity of my non-negotiable elements. It means I might go a little longer between meals than is optimal. It means my choices, although still "on-plan," may not be the best or what I would have preferred. It means I might spend way too many calories on half & half in my coffee. Examples of these imperfections have littered the last few days.

A perfect example happened tonight, when the plan called for me to prepare a late meal at home. I picked up some fresh salmon earlier today for tonight's meal--the plan was baked salmon, oven baked sour cream topped red potato slices and asparagus. Instead, I called an audible when the show went long and the time became a little too late. I relented on the original plan and called ahead for a special order from Ground Round Grill and Bar. Baked cod prepared without the drenching of butter or bread crumbs--seasoned simply with salt & pepper, asparagus grilled well with a minimal amount of extra-virgin olive oil and 1/2 an order of fried sweet potato fries (which I still count as 1.5 servings as a way to compensate for the frying).

Maintaining these non-negotiable elements coupled with staying connected with one on one and group accountability and support contacts makes for another successful day. And today, despite a schedule rivaling yesterday's extremes, was definitely another successful day.

My original plan for today included working harder to leave the studio a little earlier. When severe weather fired up early afternoon, it immediately extended my broadcast day. Suddenly, the adjustments to the schedule became imperative. I made the adjustments and it turned out just fine.

I've had three stand-up performances in the last two days. One was disguised as a speaking engagement--but make no mistake, it was stand-up comedy. Tonight's show was a big one. I opened for one of the best cover bands in the United States. Dead Metal Society plays 80's rock and roll--and they do it with the most authentic everything--the clothes, the hair, the lights, the fog--the experience, with spot on musicianship and vocal impersonations--it's simply unbelievable.

I had a great set despite a couple of hecklers I was told about afterward. I was focused on my set and landing my punchlines well. I accomplished just that without really noticing the two idiots in the crowd of approximately five hundred. Could I have acknowledged and handled the hecklers? Absolutely. But not in a twelve minute opening set. It wasn't my show. It was DMS's show, and their audience. My mission was to provide a little warm up entertainment, get some laughs--set a tone for a good time and introduce the band. Mission accomplished!

I'm hitting the pillow late--with a wonderful plan of sleeping in, without an alarm. That will be an awesome thing!

Today's Live-Tweet Stream:




































Thank you for reading and your continued support,
Strength,
Sean
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Friday Mishmash

Without going into too much detail, let's just say that I became aware that it was time to replace my sports bras - beyond time, in fact.  I really need to employ the date system like my dad used to do (and for all I know, he might still do this) with his work pants...he'd write the date he bought them on the waistband.  We would crack up because they would "expire" and he'd pass them onto Jeff, who'd wear them for another few years.  Anyway, I ordered several sports bras and the first one came in time for me to wear it on Saturday's run.  I liked it (and especially liked the instant weight loss that comes with a new bra - I always forget about that until it happens, and then I'm all happy), and I ran with it again on Tuesday, and then I washed it with all of my other running gear - I like to wash everything together because none of that goes in the dryer, so it's an easy load to remove and hang dry.  Well, I was doing just that, hanging everything to dry, when I pulled out my new bra and saw this:
It looks like it was run over by a car! 
It was shredded on both sides, but way worse on one.

I have a front loader, so there's no agitator, and as you can see in the picture, I even hooked the band together before I washed it (full disclosure, I don't always do that, but I made sure to since this was a new bra).  I called Nordstrom right away and their customer service was wonderful (which is why I ordered from them in the first place) and a new one is on the way before I've even sent it back.  I'm stumped as to why this happened and I sure hope it was just a fluke.  I don't need to have this kind of heart attack while doing laundry!

********************

Last Saturday morning, we were at the park, waiting for everyone to arrive for our usual run.  We heard the most awesome car engine approaching, and it instantly brought me back to my childhood.  An older car came around the bend, and as we all stared in awe, it pulled into the driveway of the park - turns out, it was Karen and her husband Jimmy, in their 1963 Buick Riviera!  They were going to the car show after we ran, so they drove into town in that beauty.  It was fun to check out the car, but what impressed me most was the sweet sounding engine - you don't hear that kind of rumble anymore.  
 
After we ran, ate breakfast, and showered, Jeff and I headed over to the car show.  We found my friend Rosalie and she let me sit inside of her car:
 I would have loved to cruise the El Camino Real in this baby back in my high school days!
Rosalie with "Miss Molly" - a 1969 Camaro SS.
Jeff found his birth year car - a restored 1957 Chevy 210.
I had to pose with my birth year car, the 1963 Riviera!

It was really warm, and I only lasted about an hour before having to leave because I was just frying in the sun.  I might think about entering the Duchess next year - this show accepts all year vehicles, not just classics...and the Duchess is so pretty, she might even win a prize (not that I'm biased or anything, haha).

********************

I finally forced myself to set aside knitting on my sweater to finish a pair of socks - I think it only took me about 30 minutes, but I've been on such a roll with the sweater that it was hard to make time for anything else.  I cast on this pair just after midnight on January 1st of this year - in that time, I knitted a whole other pair of socks, plus two separate socks, a hat, and of course a good portion of a cardigan.  
Yarn is Knit Picks Felici, colorway is Surf's Up, pattern is my own.  I made these a little longer than I usually do, just to see if I could use up all of the yarn.  Nope - still had quite a bit leftover!

We are just about finished with sock-wearing weather for oh, six months at least, but hey, at least I'll be prepared when the weather turns cool again:
All of the socks I've knitted, minus the two pair I gave to my mom.

********************

Tomorrow, my fellow renegades and I are going on an epic running adventure.  I'll have a recap on Wednesday; for now, here's a hint:

Have a great weekend!
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Thứ Năm, 28 tháng 4, 2016

April 28th, 2016 These Numbers

April 28th, 2016 These Numbers

Today has been a very long day. It's been a great day, but wow--long.

Today's schedule was tight. Morning show from 6am-9:15am, post show duties and production until 11am, doctor's appointment at 11:15am, speaking event/stand-up at AMBUCS at noon, back to the studio by 1:30pm, production until after 3pm, home by 3:30pm, a very short nap with 38 alarms set (okay-that's an exaggeration--but I did have 3 set), Ponca City Baseball press-box PA announcing of the seniors for senior night at 5:00pm, followed by a 25 minute stand-up set at the Hospice of North Central Oklahoma Volunteer Recognition/Awards Banquet.

I was offered dinner at the banquet, but I've never been able to eat before a performance, so I declined and opted for water until a later dinner. Honestly, I didn't plan well today. It was nearly eight hours between lunch and dinner, with nothing but coffee and water in between. I usually plan a little better than that, but I was okay--it was the exception, not the rule.

I spent way too much time wandering around the store figuring out dinner. In hindsight, I should have opted for a meal out, but I have this unwritten rule whereby, if I'm home--meaning, not traveling, I don't eat out twice in one day. My lunch was takeout, so this unwritten rule (one I've only broken a few times in two years) required a home cooked/prepared meal. The plan was simple--it was going to be salmon, until I arrived to find the seafood counter closed. I was literally a few minutes too late. Had I not stopped for a decaf coffee, I would have made it in time to that part of the store. The decaf was a compromise. I've never ordered a decaf that I can remember--but I wanted coffee--and I didn't want the caffeine--so I tried it and, not bad, really.

I settled on a turkey cheeseburger and fresh cut sweet potato fries for dinner. It was incredible!

My doctor's visit today was a lot of fun. Keep in mind, being near, at or above 500 pounds for almost two decades, I've had more than my share of horrible "these numbers will eventually kill you" type doctor visits. Today wasn't one of those. It was the exact opposite--and I'm immensely grateful. I'll recap the numbers and call it a night:

Blood pressure today was 130/74

My pulse: 54

Blood sugar: 86

Kidney and Liver function was in the optimal range

Total Cholesterol: 156 (down from 164 last year and 190 in 2014) (Optimal range: 100-200)

HDL (the good) Cholesterol: 43 (same as last year) (Optimal range: 40-125)

LDL (the bad) Cholesterol: 103 (down from 112 last year and 137 in 2014) (Optimal range: 0-129)

Triglycerides: 50 (Optimal range: 30-150)

Thyroid Stimulating Hormone: 1.898 (Optimal range: .300-5.000)

The only thing that was slightly low and in need of improvement was my protein level.

My protein total: 6.6 (optimal range is 6.7-8.2)

Albumin: (I have no idea what this is-but it's a protein number of some sort) 3.9 (optimal range 4.2-5.1)
---------------------------
Bottom line: I'm VERY blessed. These numbers are beyond incredible. I'm grateful.

Whenever the doctor says- "Okay, everything looks great, try to eat a little more protein. I'll see you back here in a year." That's truly a wonderful thing.

I made it one more day. I maintained the integrity of my calorie budget, I remained abstinent from refined sugar and I exceeded my water goal. That's enough for today.

Oh--and I had the pleasure of seeing my friend Lance from the Opportunity Center. One of the AMBUCS brought him to the midday meeting where I was speaking. Lance is one of the most amazing people I know because of his natural happiness and enthusiasm for life despite incredible challenges. He listens to my radio show every day. Thank you, Lance, for being there!!
photo lance and me_zpszmvltas7.jpg

Today's Live-Tweet Stream:










































Thank you for reading and your continued support,
Strength,
Sean
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Thứ Tư, 27 tháng 4, 2016

April 27th, 2016 Toward Dreamland

April 27th, 2016 Toward Dreamland

I'm still playing catch up on rest after yesterday's super-long day. I couldn't keep from a good nap this afternoon and now, I just took some melatonin and I'm ready for it to assist in escorting me toward dreamland very soon.

I have a doctor's appointment in the morning. I'll be meeting with Dr. Wilcox to go over the complete profile of numbers from last weeks blood lab workup. I love my doctor for many reasons--and mainly because he makes/takes the time to explain things well. I look forward to sharing the numbers in tomorrow night's edition. The numbers are extra interesting to me considering the records I've kept via MyFitnessPal and Twitter the last two years. I suppose it offers a clearer cause/effect understanding type dynamic. I have high hopes for great numbers. We'll see!

The next couple of days will be busy. Aside from regular morning show/production duties, I'm the guest speaker at AMBUCS immediately after my visit with the doctor, then I'm the guest stadium announcer late tomorrow afternoon for the high school baseball team senior night introductions. Immediately after the baseball team introductions, I'll be doing an opening stand-up performance at the Oscars themed Hospice Volunteer Awards Banquet--then Friday afternoon, I'm joining family in helping my oldest daughter and her husband move into their new house...followed by another opening stand-up comedy performance for the Arts and Humanities Council's Dead Metal Society rock and roll concert!

The good news--my weekend is fairly clear of set obligations--and to me, that means more opportunities to catch up on some projects needing my attention and of course, extra rest!!!

Speaking of rest--I'll allow the Tweets to take it the rest of the way tonight. I'm hitting the pillow!

Today's Live-Tweet Stream:






























Thank you for reading and your continued support,
Strength,
Sean
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Wednesday Workout Update

We had some excitement on our Saturday run!  What started out as a normal little run turned into an epic rescue.  OK, I might be exaggerating just a bit - read for yourself and decide...

Our Renegade group set out for a shortish run - just 4 miles for most of us.  The weather was cooler than last week by about 10 degrees, but the humidity was still high, so it was sweat city pretty early on.  Loretta bought a sweet basket for her bike and once again, I have failed to take a picture of Lolo and her new ride, but she texted me a picture of the basket the night before:
It's a milk crate basket - capable of holding many water bottles!

I put my water bottle in the basket, as did CC, and we all set off for our run/ride.  We ran through the fancy neighborhood just to mix things up a bit.  I was running with Julia and Diane, and had two personal water stops, thanks to Loretta.  She'd ridden ahead of us and we were just trucking right along, chatting about all kinds of things, when I saw in the distance Loretta, sitting up on the grassy area near a sidewalk, her bike on the ground, water bottles flung out, and do you know, I actually said out loud "did Loretta fall?" - that is the very essence of runner's brain, y'all.

It took a second to hit us and without a word, we all took off sprinting toward her.  We caught up to her and were relieved to see that she was OK, although she'd scraped up her knee and hand a bit.  Of course, she was more worried about how her new bike had fared, which I totally understood - I remember having a light crash on my pink bike shortly after I'd gotten it (Paco got in my way) and I was more upset that I'd scratched up the handlebars than if my body was banged up.  Her chain was off and her handlebars were twisted, but we helped get everything straightened out and she was good to ride back to the park - we were about 3/4 of a mile away when this happened.  Turns out, she'd come to a three-way stop intersection, tried to let a car go ahead of her, but the car waited for her, so she nicely gave a courtesy wave to the driver and crashed into a pole.  See, this is why you shouldn't be polite.  Gets you every time.

Old school angels - Farrah, Jaclyn and Kate.

When we started running again, I said that it felt like we were Charlie's Angels, running to the rescue.  The age difference between Diane and I, and Julia, became immediately apparent, as we started saying Farrah and Kate and Jaclyn, while Julia was saying Lucy Liu - ha!  Oh and by the way, apparently we CAN run fast when we need to!  When we were at breakfast I checked my Garmin and we were at an 8:00 pace during our sprint, which is fast for us.

********************

Yesterday Cary and I ran a 5K in my neighborhood, just for kicks.  It was ridiculously warm - 73 degrees, with humidity coming in at a lovely 89% but at least there was a breeze.  Still, it was nice to run more than our standard 2.5 miles for a change.  And then a couple of hours later, I met Jenny at a park and we walked a 5K!  I'm glad I get to do this extra bit at least once a week - I know it's not all running, but putting more miles on my legs must help for building up stamina, right?  Any case, hitting 6.2 miles in one day made me feel happy that my body is cooperating with getting some exercise; my legs were a little tired as the day went on, but nothing hurt, and for that I'm very grateful.
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Thứ Ba, 26 tháng 4, 2016

April 26th, 2016 100% Chance

April 26th, 2016 100% Chance

Today was one of those days that refused to stop. Part of my job is doing on-air weather coverage when storms threaten our listening area. The forecast this morning was calling for a 100% chance of severe storms. In several ways, the reaction to the forecast was unprecedented. We had school districts in our state closed by the threat. Cancellations of community activities came into our studios right and left throughout the day. Everyone was convinced, this would be the worst storm outbreak in a very long time. It wasn't good for some in this region. However, for the most part, our area was spared the worst. The added studio duties called for a sixteen hour day for me.

I planned well, made sure I had what I needed when I needed it--I leaned on coffee a little to help keep me alert and made it through, very well. I stayed connected with a couple of support buddies, I maintained the integrity of my maintenance calorie budget, I remained abstinent from refined sugar and I exceeded my water goal by 8oz. I'm calling it a successful day.

I'm letting the Tweets take it the rest of the way! It's time to sleep. The alarm is set for 4:30am, morning show at 6am. Luckily, no severe weather for our area in tomorrow's forecast!

Today's Live-Tweet Stream:




































Thank you for reading and your continued support,
Strength,
Sean
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Thứ Hai, 25 tháng 4, 2016

April 25th, 2016 Beautiful Harmony

April 25th, 2016 Beautiful Harmony

It was the last ten minutes of my radio show when I noticed guests making their way into our studio lobby. Did I miss a scheduled interview? I didn't think so-- and what's this? They're carrying boxes! Just then, I realized--it was the Perkins Restaurant and Bakery crew, a good client of ours, bringing edible gifts!! And they brought them directly into the KPNC studio, loading the counter with pies and muffins until the thick smell of sugar filled the room.

Years ago, I would have quietly grabbed one of the pies and put it aside for a private rendezvous, later--away from any possible witnesses, when I could devour until pleasure transformed into discomfort.

I didn't do that today. The peace, clarity, balance and stability my plan, with its abstinence from refined sugar, provides--is worth more to me than any expertly crafted pie or muffin, or several.

And these were seriously works of art (check out the Live-Tweet Photos below). And I can appreciate that part of it--and I can joyously decline partaking while feeling happy for the others who excitedly scooped up the bakery compliments.

I'm so grateful that I've reached a point in my abstinence where a situation like this isn't much of a threat. BUT--that doesn't mean I don't take precautions.

One of the things I embrace each day is this: My continued success is NEVER a guaranteed thing. I do not use the word "never" when I talk about my continued abstinence from refined sugar. I simply say, I hope and pray I never go back there. Okay, so maybe I do use the word "never," but in a very different way. There's no question about how refined sugar affects me. I'm fully aware--yet, I'm never beyond relapse. So, I do what might seem to be little things that bring big support. 

I share the situation. The below tweets concerning this kind circumstance (and it was a very kind and generous gesture--and it was well received) might seem like simple, somewhat casual, slightly serious--slightly humorous, tweets--but on a deeper level, it was my way of sharing the situation. I also texted a support buddy--not to say, "I'm in trouble," because I didn't feel that way--it was to simply share the situation. And those acts of sharing create an even stronger resolve, in beautiful harmony with my plan.

Within fifteen minutes the studio was clear of the bakery items. A couple of pies were immediately delivered to clients in close proximity, the rest were claimed by colleagues planning to surprise their families with an amazing dessert.

I made my way upstairs for a mid-morning coffee and a banana with 16g natural peanut butter. I love the coffee even more when it's coupled with peanut butter!
-------------------------------------------------------------------------

After a full day at the studio, I made my way to the store to grab a few ingredients for tonight's dinner plans. I made it home in time to seize a very controlled forty-five minute nap before jumping up and getting on the Monday night teleconference support group I co-facilitate with Life Coach Gerri and Kathleen Miles.

Then, it was time to try another recipe from Joy Bauer's newest book!

I decided on the fettuccine alfredo!  

The picture in the below dinner Tweet doesn't do it justice! Every bite was cheesy delicious. Oh my-- easy-easy-easy, and incredibly delicious.

I live alone, so, most of the time I cook for just me. I cut the recipe into fourths and it was more than enough for one. I also added 4.4oz of chicken and 2oz sliced mushrooms.

I allowed the sauce to thicken a little too much-- I think the picture would have had more color otherwise. I didn't completely "nail it," but still, the flavors were alive with every bite!

The calorie count of the dish without the chicken and mushrooms added was 452, 88 calories over the recipe nutrition information. I attribute this to using 3oz pasta--remembering that I quartered the recipe--instead of one fifth, per the recipe breakdown.

Adding the chicken and mushrooms brought the entire meal in at just under 600 calories--fitting nicely in my weight maintenance calorie budget.

I chose this recipe for a reason. If you're a regular reader of this blog and/or you follow the Tweet stream, you know I occasionally prepare a similar dish using whole grain pasta, mixed veggies, mushrooms and sometimes chicken, other times just vegetables. Every time I've prepared it, I've always used the heavily processed jar of reduced calorie alfredo. Of course I scan the ingredients list for "sugar" or any synonyms of refined sugar--but still, I'm never really satisfied with the long list of things I can't pronounce in the ingredients list.

Now--I'll never need to buy another jar of heavily processed reduced calorie alfredo sauce, ever again! Thank you, Joy!

And seriously, this super-simple recipe using real ingredients tastes much better than any jar stuff I've tried! It's a keeper--and now I've added another item to the variety of my available choices!

The parmesan, the creaminess and flavor of the cream cheese/milk base, and the sea salt/back pepper---oh my...it made for a fantastic dinner experience!
----------------------------------------------------
I'm caught up with shipping outstanding orders of Transformation Road and mp3 unabridged audio editions. If you've been patiently waiting for yours, thank you! All three of you will be receiving your copies within two days! :)

I sincerely appreciate everyone who has ordered copies of my book lately in various e-reader formats, the Audible.com audio version and in paperback via various booksellers, and mostly Amazon.com. I've always offered a way for you to order directly from me instead of these options--but now, temporarily, that direct option via my website is unavailable while transformationroad.com undergoes a total reconstruction. In the meantime, you can still order a copy directly from me by simply emailing your request to transformation.road@gmail.com. When you do, I'll email you an invoice and ship your copy! And by the way--the unabridged audio version mp3 disc with free shipping anywhere in the world, is still available as a complimentary gift with your donation of at least $20 to the DDWL! You can find the donation link in the upper left hand corner on the web version of this blog.

I finished up tonight by staying in with an excellent body weight strength training routine in my living room. It took all of twelve minutes to get in a very nice, focused workout. It's getting more and more difficult to justify not doing this--when it takes so little time.

Today's Live-Tweet Stream:










































Thank you for reading and your continued support,
Strength,
Sean
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Paco Takes Over

Dat's rite, I'm in charge today.  I lub my mom but she hasn't been putting me on her blog enuf lately.  Why not?  Who cares about her eyez?  What 'bout mine?  Look.  I no need surgery to look gud:
I so bootiful.
 SO bootiful.
Dat's rite, I look gud.
Wait one minute.  When did my noze get so big??  Is dere noze surgery for dogs?!

Neber mind.  I still bootiful.  Just have a good noze for smelling when mom comes home after she pets odder dogs.  I no mind.  Not dat much.  I lub her too much to stay mad.  Besides, she got me a button so I can order my own dog fud wheneber I want:
She not know it, but I hab five bags coming next week.

I spend most of my days protecting mom from da mailman and da garbage man but she not 'preciate dat.  "Stop barking, stop barking" - dat ALL I hear some dayz.  Geez mom.  I hab one job, just let me do it.

Speaking of mom, she not too gud wif sharing her delicious fud.  She take picture, I sneak lick:
I bet I wud like candalop...cantylope...howeber you spell it, I know I wud enjoy it.

Sometimez I go outside to lay in de sun, but I get no peace:
One minute I be working on my tan...
And de next minute, JAWS is sneaking up on me...GRRRRRR.
HE'S TOUCHING MY FOOT!!!  GRRR GRRRR GRRRRRRR

Dis guy bodder me too:
I don't like to share mom, but dat odder cat always has to lay down wif her too.  GRRRR

Mostly I just like to sleep and keep an eye on mom:
 
I always on watch eben when I look like I might be falling asleep.

OK.  Mom iz going to knit so I have to leave da 'puter and go watch her.  I neber know when she might need my help.  Tanks for reading my post.  Lub, Paco.
 I can neber be too close to mom when she's knitting.  (editor's note:  that's what YOU think, Paco)
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