Power Outage

I admit that over the last 3 years I’ve gotten used to my more streamlined, leaner, “ropy”, more vascular physique. I’ve gotten used to my better condition and more practical, real world strength. What I haven’t gotten used to is the loss of the raw power I once possessed. I know to many this may seem a silly thing to miss but it was a huge part of my life for over 25 years. It was a sacrifice that was necessary at the time but one I’m starting to rethink

As a skinny, physically weak kid, when I first discovered weight training it was just something I took to and excelled with. Within a few years I got stronger and stronger. I continued to get stronger right up through my mid-30’s. And I was strong. How strong? Well at 36 I could benchpress sets of 315, 365 and 405 lbs and a one time max of 485 lbs. This was all without special shirts, braces, trusses or use of PED’s. Yea, I was that strong. And as I didn’t have the kind of physique that screamed strong I used to draw disbelieving looks at the gym. It was empowering. It stoked my ego and raised my self-esteem. But there was a downside...

The first problem was a lifetime of powerlifting took its toll on my joints having surgeries to repair both shoulders and one knee. Worse yet is there was always a link to my power and my weight. This is pretty much true in all cases. When I was at peak strength I was around 260 lbs at 5’9” which is way, way too heavy. As I crept into my 40’s my body was hurting and my workouts slowing down but I was still stronger then nearly anyone else I know. Then the shit hit the fan

Most of you know the story by now but in a nutshell after the physical from hell I made the decision to get healthier to help control diabetes, high blood pressure, and high cholesterol. In the course of losing 50 lbs one of the sacrifices I made was to give up powerlifting in favor of more cardio and bodyweight exercises. This was both because I was physically beat up and because of my propensity for gaining weight with strength. I was and am happy with the gains (and losses) I’ve made and that should have been enough…but it’s not

I’ve been fairly heathy outside some minor elbow tendonitis and have maintained 185 lbs for almost 3 years now so I decided for my 50th year on earth I will slowly start amping up my strength again…but with a couple of caveats. 1) that I maintain a weight of no more then 195 lbs and 2) if the toll it takes on my joints prevents me from getting in my cardio I stop. I don’t have an immediate goal but the benchmark will be in benchpress which was always my defining lift. 3 years ago I could still bench 315 lbs several times at 245 lbs bodyweight. I’m nowhere close to that currently so I think that’ll be my mark. Or not

I don’t expect 99% of you to understand why this is important to me. It simply is. I should be more proud that I can do 15 pull-ups and 50 plus pushups and free squats, but I’m not. I always knew that the day I was no longer the strongest guy at the gym was coming and I was ready for that. But I know there is a compromise out there somewhere. I just hope I’m mature enough at this point to know where the tipping point is and don’t go past it.

Anyway I’m not sure this is the kind of thing I’ll be updating but more something I really just wanted to talk about “out loud”. Thanks for listening

Uncommon Courtesy

If you’re friends with me on Facebook you know one of the things I’m always harping on is the disappearance of common courtesy in this…I dunno…milennial era. People are so caught up in what’s going on everywhere but where they are at that they’ve become oblivious. Things like holding the door for someone or thanking someone for doing the same, bumping into a people and not even thinking of apologizing or neither acknowledging nor reciprocating on the “courtesy wave” when driving are becoming distant memories. The question is why. I have a few theories

The obvious elephant in the room is cell phones/smart phones. We’re all guilty to a point of “multitasking” in everyday life. Whether we’re chatting away on the phone itself, texting, status updating, reply reading, game playing or music listening we’re just so wrapped up in things that less then 15 years ago either didn’t exist or were not a major part of our lives (the fact that we sometimes do this while driving is even scarier). We’re so immersed in this mobile world we sometimes forget about the real life world with real life people

It could also just be societal. My parents were very, very strict with us as far as making sure we were courteous and polite to a fault. BUT they weren’t as strict as their parents were and I’m guessing many parents today aren’t as strict as their parents. It’s the law of diminishing returns (although this is conjecture as the large percentage of my friends and family have imparted the virtues of courtesy on their children). Of course this theory goes up in smoke when many of the oblivious ones are in fact my age or older and should know better

The last thought is one I’m kind of tiptoeing around as I don’t want to come off as xenophobic. Our great American melting pot has become even more and more diverse over the past 20 years. Maybe what we’ve come to expect as everyday normal polite and courteous is not as much a focus in other points of origin. I know after a lifetime of hearing that people in other countries think of Americans as rude and boorish I’ve been all but plowed over in the busy supermarket many times by folks I suspect were not born here (and by those I suspect were born here as well). Again, no hate here, just pointing out a maybe

Is there a solution? I don’t think so. I think it will get worse sadly. But we can try. And by “we” I mean those of us who know better. Those of use who grew up before mobile phones and Beats headphones. We need to set the example and end our phone conversations when someone is trying to communicate with or help you. We need to get our noses out of our phone and pay more attention to what going on around us. We need to mute our omnipresent music and listen to…everything else. We need pay more attention to those with us and less to those who aren’t. And for the love of God we need to concentrate on driving when we’re driving!!!

Take a minute and hold a door, let someone pull out in front of you, say please and thank you even when it seems unnecessary. I promise, these little details can make a big difference

Read This Blog To Learn How You Can Lose All The Weight You Want Without Diet, Exercise, Pills Or Surgery And Keep It Off For Life!!!!

OK, the title was total bullshit based on what you see and hear on TV and the radio. "Drink 3 of these a day" or "lose 20 pounds without dieting or exercising". And it's all bullshit designed to make money for someone. Now, I don't have a problem with someone making a buck, never have, never will. BUT you just need to know it's the weight loss equivalent of snake oil. There is still only one (short of surgery) tried and true method to lose weight and keep it off-diet and exercise. Trust me, I know, I've tried everything and only diet and exercise works. So why do we fall for these sales pitches all the time? Well, because we WANT them to be true, that's why

If you're ever up really early or really late you've probably been assailed with an infomercial produced by BeachBody which distributes everything from PX90 and Insanity to the ubiquitous 21 Day Fix and Shakeology. It is also home to BeachBody coaches which is one part life coach to 3 parts Amway sales person. Honestly, there is a kernel of truth in every workout, supplement and diet they promote...it's just not as straight forward as they present it. Take the 21 Day Fix. Great idea in that it retrains your metabolism and teaches you good habits like portion control. But taking control of your weight and health shouldn't be measured in 3 week periods but over the long haul. Or Shakeology. I actually use and believe in supplements to, well, supplement my diet. That means in addition to meals, not instead of meals. Meal replacement is a short term solution and not a life change most people can stick with. As to coaches, well, I have no problem with encouragement and support be it voluntary or compensated but in the long run you will need self discipline and drive to get the job done

What works is the 4 D's- Diet, Discipline, Dedication and Desire
Diet- knowing what to eat and what not to eat along with proportions of each is fundamental
Discipline- your ability to so "no" to certain things and "I gotta do this even tho I don't want to" to others
Dedication- to live the lifestyle. To stay the course. To get back up when you've fallen down
Desire- you have to want it and be ready to work for it. Not hope for it, not wish for it, not pray for it but to WANT it and to MAKE it happen

You can do it because, well, I did it. I'm at 2 3/4 years of living the life and have no plans to stop. Below is a video I took chronicling my typical work day routine from the time I get up till the time I got to bed. It's about 10 minutes long (I couldn't truncate 15 hours any more then that) and not real exciting but it will give some insight into my routines and what it takes for me to stay on track. I recorded this on November 3, 2015 at the ending stages of a pretty severe cold so please excuse the sniffling and throat clearing

So yeah, the title of this blog was bullshit but so aren't most popular advertised methods of weight loss. If you really, really want to lose weight and, more importantly, keep it off think of the 4 D's

I Remember When...

So it's been a while since I posted one of my famous stream of consciousness, quick hit kinda blogs (OK, the blogs have been fairly infrequent period). With that said, and by popular demand (**crickets**), lets proceed with guarded anticipation-

-I remember when pets were pets and not a cottage industry unto themselves

-I remember when half the thrill of doing something you weren't supposed to do was the fear of getting caught and what the punishment might be

-I remember watching TV shows that featured actual fake families, not "real" fake families (or fake real families)

-I remember when going to college was still considered a privilege for those willing to work hard or those that could afford it and not just those who didn't know what to do after high school (my dad reminded me of this every time I got my grades)

-I remember when the (incorrect) perception of civil service jobs were for the "non-college types" or as a fall back job and not the highly sought out jobs by those of all backgrounds that they are now (and should be)

-I remember when things like soda and fast food were an occasional treat, not a way of life

-I remember when we didn't fret nearly as much about what we ate yet obesity, type II diabetes, celiac, and allergies were far less a factor then they are today

-I remember when we communicated less but said a lot more

-I remember when quality time with friends and family didn't require mobile devices and wifi connections

-I remember when this # was a pound sign

-I remember when e-mail was new and fresh and exciting. It's now all but obsolete outside of business purposes

-I remember when "graphic novels" were still called comic books and the only adults who read them and watched tv shows and movies based on them were closeted nerds like myself

-I remember when bar beer menu's consisted of "domestic" and "foreign" with the foreign beers being macro  brewed Canadian and German beers and hence more expensive.

-I remember when I had lots more time to write more pointless yet amusing to me dreck like this

The Walk Of Life!

So about 2 years ago when I made the decision to lose weight and get in better shape I weighed my options as to which form of cardio exercise would be most effective to get the job done. I considered running as I truly loved running back in the day. Unfortunately a life of doing heavy squats at the gym (be wary all you Cross Fitters) and walking around at too high a weight combined with my particular physiology left my knees and calves in too much pain to run regularly. Next I considered the machines at the gym (elliptical, treadmill, etc) but honestly I just got bored too easily on those. After talking to my diabetic nurse and reading up on the benefits of daily steps I settled on walking. I started in earnest on a path of at least 10,000 steps a day on March 17th 2013 and haven't stopped since. While it takes a little more time then running or cycling, walking is very low impact, good for the circulation and will certainly burn calories. It's an activity you can do every day as there is not the wear and tear and recovery period of more high impact exercise. All that said there are some tricks of the trade to a successful walking regime. I'll try and summarize as briefly as possible what I've done for the past 2 years and hope this helps you

Get Good Footwear- This is essential. Get a good pair of walking or (as in my case) running shoes. Go to a legit store and ask questions. You want something that works with your particular gait and with the amount of motion control and cushioning you need. These shoes should be uni-taskers used solely for your walking routine and not every day shoes. The better the footwear the less the chances of pain or injury. I would also recommend a good set of insoles (I use SuperFeet) and a waterproof alternative for wet conditions (see next section). I prefer hiking boots for this. Lastly, especially if you're walking on asphalt or concrete, change your shoes frequently. I probably spent on the upside of $400 from 2014 to today on good Asics running shoes as I get a weird wear pattern and when my shoes are done my body tells me and I just replace them. It's money well spent. This is really all you need to get started to for continued success, read on

Dress For Success- Dress practically and for the weather for your daily walks. I start every morning by checking the weather app on my phone and dress accordingly. I have accumulated a bunch of athletic clothing for every weather condition. This way I have no excuses. Some essentials for me are-

• Under Armour Storm Gear hoodie- Warm without being too heavy and water resistant
• Compression shorts/leggings for under shorts/pants- helps prevent chaffing, wicks moisture
• Waterproof shoes and Goretex raincoat.- Rain is not an excuse not to walk
• Hats, gloves, long underwear- Cold is not an excuse for not walking. Layers is the secret to braving the coldest mornings/days
• Reflective vest/L.E.D.- For those times you find yourself walking in the dark 

I always prepare myself for whatever condition and often carry a backpack with extra clothing or to stow unneeded clothing as I go

Walk With A Purpose- (OK I stole this term from Mr McMahon of WWE fame) So just getting out there and moving is a great start. However if walking is going to be your choice for cardio you're going to have to do a bit more then meander. This means setting a pace that can raise your heart rate to at least  the "fat burning" zone for a sustained period of time. So how do you know what this pace is to sustain this? Well you can buy a heart rate monitor like I did and you'll know. Or you can use the GPS function on any number of apps to estimate. I've found for my age, weight, etc I try and achieve about 17 minute miles or less. I find the easiest way to achieve the calorie burn you're looking for is have a set distance for exercise and get that in with as few stops or slow downs as possible. If you want to extend the walk and stop along the way of coffee or shopping etc that's all good as it's all gravy after that. I don't have the fastest walking pace nor the slowest but it's consistent for the length of my walk. Anything other then walking at a decent pace you want to do from there like the whole pumping the arms thing or wearing wrist or ankle weights (been there, done that) is all up to you

One Is The Loneliest Number- At the end of the day walking for cardio exercise is a solo endeavor. It just is. If partnering up is the only way you'll do it then fine but otherwise you're better off alone. Think about it- if you are walking to get yourself in better physical shape then you need to go at YOUR pace, not be slowing down or hurrying up to be at another persons pace. This goes double for walking with the dog. From an exercise standpoint the dog ends up walking you more then you the dog. Sorry, running with the dog, maybe, walking with the dog, nope. Now you CAN have your cake and eat it too if you set aside time for your exercise THEN supplement it with a walk with a friend or a canine companion. As I said above, that's all gravy

Find Your Groove- Walking tends to take twice as long as equivalent running or 3 times as long as equivalent biking so find what makes the time most enjoyable. If you prefer the sounds of your environs more power to you. If putting on your headphones and cranking the tunes works, go for it. I've done both of those but I finally settled on audio books. It keeps my mind occupied and while not technically "reading" it allowed me to regain some of the reading time I lost  when I changed the way I ran my life. But really you need to find what works for you

Location, location, location- Living in Cambridge I've learned to love and prefer city walking. I love the sights, the sounds, the scents of an active city. It also allows me to just step out the door and get started. I have 2, 3 and 4 mile loops and in the case of cutting short I can simply turn around or take 3 right hand turns and be back home. I also have a few hikes and a few more scenic walks I enjoy but as they require driving to walk I reserve these for my days off. I also have the huge option of walking to and from work when time allows (4.1 miles each way). Again, find what works for you but also the most excuse free option which in most cases are the ones close to home

OK, so there you have it, my guide to a successful walking routine. I didn't mention hydration at all as you need to know your own body and it's needs. I own hydration packs, hydration belts, reusable bottles etc but I personally only use them if I'm going out in the most extreme temperatures at the height of the day or going somewhere where finding water is not an option. I usually start drinking water as soon as I wake up and start most mornings with a homemade juice so I don't worry much about hydration on an hour and ten minute walk but that's up to you. I think walking is the perfect cardio exercise and no matter what else I get into fitness-wise it will remain my constant until for some reason I'm physically incapable of doing it any longer

Two Years Later

Sept 2012

This March 2015 marks 2 years since I made the decision to get healthier. There are several blogs herein that gives the whole long, long story so if you need the long version please go back and read. I'll wait...The Reader's Digest version is at 46 years old my blood sugar was out of control despite medication and my cholesterol and blood pressure were also skyrocketing. I was at least 40 lbs overweight at 235 lbs at 5' 9" tall (and having been as heavy as 297 in my life). After serious soul searching I made the decision to lose weight and take better care of myself. I wanted to lose 20 lbs and ended up losing more then 50 lbs getting down as low as 179 lbs in about a year. After the year I switched it up and became less about losing weight and more about maintaining weight and getting back to the level of muscularity I was used to sans the excess weight. All the while the

March 2015

health being the most important factor (blood sugar, blood pressure, cholesterol). My primary tools to accomplish this were getting at least 10,000 steps a day tracking with my Fitbit and netting below 2000 calories a day logging food on MyFitnessPal. After one year I had cut my glucose A1C (the measuring stick for blood sugar over an extended period as opposed to daily readings) and my blood pressure and cholesterol were normal although the doctor thought it wise to keep me on meds for the time being as I had no adverse effects from them. At this point I declared Rich O 2.0 (the lame nickname I had given the "new" me) dead as that phase had gone as far as it could and I entered phase Rich O 2.1 (also lame) (AS of this writing my glucose A1C is "normal" (below 5.6) for the first time in 13 years!!)

So what changed? Well I was certainly happy with my vitals and my new streamlined look but I've been used to a certain level of muscularity my entire adult life much of which I'd lost as during the bulk of my weight crashing I had developed elbow tendinitis (tennis elbow, go figure) so I hadn't been strength training much. As soon as I was healthy I went back to weights 3 times a week at the gym. Sadly the weight loss and having beat my joints for so long meant that a lot of the power was gone. But I didn't care. Lean, functional muscle was what I was looking for. I also continued my daily calisthenics and body weight exercises switching off from  pull ups, push ups and squats to TRX
 exercises to dips and back again. Always changing it up. And I noticed a big difference. I also worked my core. Hard! At
least 6 days a week a put in exercise for my core and abs. Knee raises, yoga ball crunches, ab wheel, etc etc. And it's made a huge difference. My whole middle of my body feels so much stronger and looks much different. If you strain your eyes you can see visible abs below the lingering layer of flab, something I didn't have even in my 20's. When I look in the mirror I see the thick bulk of my power lifting days replaced by definition, my upper body more of a "V" shape and my legs from think tree trunks to ripped up looking. Now problem areas still exist like my lower belly and lower pecs. I'm not sure that without cutting more fat out of my diet if these will ever go away and I  am not sure I care. I kind of feel like this is how I always wanted to look in my minds eye (probably a little more mass then this but whatever) and am generally happy. While I'll never be "beach body" ready I feel now more like an athlete going soft as opposed to an out of shape guy trying to get into shape. I can live with that

As far as cardio goes I just kept on my path striving for 10,000 steps a day minimum and averaging about 16,000-17,000. Walking is still my primary means but this past winter forced me to change things up as the snow made walking all but impossible and at the least very unpleasant all to often. I used my exercise bike a lot but as I was still focused on steps first and all around cardio second I
 came up with new things. Like walking/marching/jogging in place. And going up and down the stairs in my building. And old school step aerobic inspired exercises. I also added heavy bag training as more a cardio burn then for steps. I don't really know what I'm doing but it certainly gets the heart pounding. Believe it or not I even started using the Kinect games on my Xbox like Boxing and Your Fitness Evolved on days I was trapped inside. Of course there's always the elliptical and treadmill at the gym. I tried running for a bit but it was just too much on my knees and calves so I went back to walking. I credit the constant, low impact cardio as the most important part of my fitness regime and am most proud to have hit my goal of at least 10,000 steps a day every single day for more then 2 years now! My pocket carried Fitbit One is showing signs of wear and tear and may need replacing but it's all money wells spent

Food wise I've made changes both on the plus and the minus side. On the plus side I continued with the big, protein filled breakfasts, medium protein filled lunch and small protein filled dinner. My meals are better balanced with every meals featuring carbs, proteins, dairy and fruits/veggies. I've consumed more broccoli, asparagus, egg whites/egg substitute and romaine lettuce then I thought possible. I've worked a lot of whole grains and "super foods into my diet like chia, cacao nib, and quinoa. While breads and potatoes are still a part of my life rice and pasta are a rare treat. I've also worked juicing more into my morning routine alternating with smoothies. I like the smoothies but as I use them as supplemental and not meal replacement the calorie count can get pretty high. Overall I think my "normal" eating habits are very sensible and I probably kept under my calorie goal (2 years straight of logging in to MyFitnessPal) 340-350 days last year. On the minus end I let the foot off the gas a bit as I decided to "live life". No more skipping pizza and beer night with friends or whatever. On days where I know I'm going to be "bad" I try my best to adjust my other meals and put more work in. It doesn't always work out but I always try to make it work. And if it doesn't, oh well. I simply won't let myself fall back into old bad habits and I'm secure enough in how things are that one or two bad days will not undo all the good I've done the past 2 years

So, 2 years later, has my life changed? Well, yes. And No. I feel better for sure. And I feel better about myself. I haven't really been sick since I started this new regime (keep in mind colds are not sick in my world). I haven't really changed much in how I act or how I dress (tho I will admit an affinity for compression fit Under Armour shirts at the gym which I would have never worn before). Sadly unlike in the movies and TV our protagonist losing weight does not suddenly make him/her irresistible to the opposite sex (dammit) but other then that I definitely feel less self-conscious about my appearance then at any point since my 20's. I feel accomplished as I feel like (for now) I dodged a huge bullet and did something about it. The downside? Well there's a lot of sacrifice. Exercising when you don't feel like it. Or you're tired. Or sick. Or hungover. Or on vacation. Skipping dessert and making smarter choices. Giving up some of your favorite foods. And there's the cost involved. Eating better in my experience costs more (cutting out processed food for fresh is a big part). And the time to prep your meals. I don't sit down after work until almost 9:30 by the time I'm done working out, making dinner and prepping  the next days breakfast and lunch. And clothes.Dear lord I've gone through clothes. In my jeans drawer alone I have 36", 34", 33" and 32" as I'm struggling to find the balance tween fit and comfort (ok, the 36" were from last year I just can't get rid of them yet as a veteran of the weight loss wars. And the compliments. I'm not one comfortable with compliments and usually deflect them with self-deprecating humor. And the disbelief. I've gone through everything from people thinking I'm sick or worse to people not believing I've weighed almost 300 lbs and most recently 240 lbs. But those are all minor quibbles in the overall scheme of things

I'm not "proud" of what I've done as if I had pride to start with I wouldn't have let myself fall so far. I do feel accomplished and somewhat satisfied. And I'm always willing to give what advice I can give. I'll end this with what of said all along- find what works for you but make a choice you can stick with, not a quick fix. End of the day it's all about diet and exercise and that will never change

Wish I Didn't Know Now What I Didn't Know Then

Well, nobody ever drove me to school when it was ninety degrees below, 
We had to walk butt naked through forty miles of snow. 
Worked in the coal mine twenty two hours a day for just half a cent,
and to sell my internal organs just to pay the rent!"
— "When I Was Your Age", "Weird Al" Yankovic

A while back I wrote about the odd, meaningless things I remember from my childhood (here it is if interested http://richosravings.blogspot.com/2010/01/memory-motel.html). Recently I started realizing there are a lot of things happening now that I DON'T remember from earlier times in my life. I'm giving ample warning that while this is not intended to be a "middle aged, single guy without kids being judgmental" kind of list it will probably read like that. It's meant to be tongue-in-cheek but if you take offense to it, well, bite me! Onward!

- I don't remember my mom needing hours of prep and endless supplies to leave the house with us in tow. While she probably didn't take us out as much as parents do now there just wasn't the hullabaloo, she just loaded us in the car

- I don't remember my mom needing to ply us with snacks wherever we went to keep us in line. A simple look or request to settle down was all it took

- I don't remember my mom having carriages or strollers the size of Escalades to get us around (and there were 6 of us with a total of 8 years in age between us). Or leashes. Again, in all fairness the poor lady didn't leave the house that much when we were babies and my poor sister Eileen became our surrogate other mom when she was "older" (like 5 or 6)

- I don't remember the need for everyone to have ginormous vehicles. We had one station wagon to get  the 8 of us where we needed to get to including work, sports and activities.

- I don't remember most of my friends going on lavish vacations which their families couldn't afford. Most of my friends who did go away it was typically because their family had some kind of beach cottage that had been in their family for decades and where you typically had to share space with your entire extended family

- I don't remember there being so many schools. Seriously, every day I hear about kids going to another school I never heard of! I was a public school kid and was familiar with and had friends who went to Catholic school (or parochial school as my parents called them) and knew of a few private schools but never heard of the majority of them. Or of foreign language schools. Or of charter schools. Or of Montessori schools. And sweet jumping Jehoshaphat the cost!!! $10,00, $20,000, $30,000???? Dear lord

- I don't remember the majority of my friends going to colleges they or their family couldn't afford and being in tens of thousands of dollars in debt into their 30's. Some, sure, but not the majority

- I don't remember needing to have so much crap with me at all times. I'd leave for school with a bag with my sports stuff, lunch and books/homework. When we went out if you couldn't carry it in your pockets you didn't need it.

- I don't remember the need to always have water and food with me when I left home. I also don't remember anyone dying of thirst or hunger on the mean streets of Arlington

- I also don't remember the need for bottled water. Tap water was just fine then and for me still is today

- I don't remember the obsession over sterilization. Hand sanitizer is ubiquitous now as is the practice of wearing gloves for almost everything

- I don't remember the overwhelming need to "keep up with the Joneses". Oh it surely existed but not to the level I see it now. My parents and most of my friends parents were realistic about where they fell in the economic food chain and rarely strayed from that spot

- I don't remember going out with friends and being way more concerned about people who weren't there then people who were. I was happy to give 100% of my attention to the people I was with and still try and do that now

- I don't remember everything being a celebration or reward worthy. Big events, big accomplishments, milestones, sure, all celebration worthy. Pre-school graduation, half-birthdays and the like, not so sure.

- I don't remember getting a ride everywhere. First it was unfeasible as we had 1 car and 8 people in the house. Second the idea of having my mom drive me everywhere was just foreign. A sign of (supposed) maturity and independence was the ability to get yourself from here to there on your own. When I was a young teen nobody wanted to be the person who's mom/dad dropped them off for a night of "who knows what" and you'd cross your fingers they'd have the decency to drop you off around the corner (tho I do remember my awesome mom driving us to Worcester for a concert when my friend's car wouldn't start which was pretty cool). And no, it wasn't a different world back then. It was just as dangerous/safe and just as many crazy people. We just didn't hear about them as much

Whether these things I don't remember are for the better or the worse is up to you to decide. Other things I do remember that are no longer as prevalent are even more significant but that's a blog for another day. And while I am taking a poke at modern life I am not silly enough to think things don't change be it for better or worse. And yes I know in many ways I'm a dinosaur (and out of touch and Peter Pan etc etc etc) but I still have an opinion and a keen sense of observation. And I'm sure my 15 year old nephew will some day be saying "I don't remember never leaving the house because everything we need is right here. I remember going out and doing things. That's the way it was and we liked it"

Luck O' The Irish

"The best luck of all is the luck you make for yourself"
Douglas MacArthur

I'll come right out and say it- I don't believe in luck. I believe you make your own luck. Your success and failure can be attributed to many things but not to luck. I bring this up because I tend to be told often how "lucky" I am for certain things I have. Sorry, luck had nothing to do with most of my life. Making the proper choices or circumstances that have nothing to do with luck did. Here's the ones I hear most often and my rebuking of the "luck" of the situation

"You're lucky you don't have to shovel (mow the lawn, rake, etc etc etc)". Wrong. When I got myself off the canvas financially with a big assist from my mom and was looking to buy a home I weighed the options on a house versus a condo and chose condo. No luck whatsoever rather a calculated decision

"You're lucky you have parking in the city". Wrong. See above. I would not have purchased a condo without parking

"You're lucky you've never been out of work". Wrong. No luck at all. I work my ass off every day and have for 26 years. I have tried to always bring new things to the table to make my relationship with my job one that's mutually beneficial. I feel my own success and the success of my employer are in direct correlation. And trust me, there were many years when I had to listen to "you're still doing that"! I proudly say "yup, been gainfully employed for 26 straight years, can you say the same"

"You're lucky you don't get sick" Wrong. Well, diabetes aside. I get sick like everyone else I just have a different definition of sick then many. A cold won't keep me from work or doing something I want to do. Plus it's not luck, it's genetics. I come from healthy stock. Lastly it's mind over matter in many cases and your level of sick is directly related to how important what you want or need to do is to you

"You're lucky you only have to worry about you and not a wife or kids"...I'm not even going to dignify this one with an answer

"You're lucky you come from a good family" Wrong. Wrong. Wrong. My parents are/were awesome people who came from awesome people so that reduced the odds of them sucking dramatically. Both came from nothing and worked hard to raise their children properly. Not sure where luck comes into play there. If you want to put a name on it you could say "blessed". That's closer to the truth

I know the whole "lucky" thing is just a throw away line to describe envy over certain parts of someones advantages or fortunes. It just chaps my ass to hear about how "lucky" I am for what in most cases are scenarios I have/had total control over. Well maybe I'll get lucky and won't have to hear this claptrap any more

14 Simple Rules For Staying On Track With Your Healthier Lifestyle (OK, it's kind of too many rules to be considered "simple")

So, a couple months ago I wrote what was my supposed last post on the whole Rich 2.0 thing and at the time I meant it. I still do. However I've had a lot of friends and acquaintances approach me asking for advice. If you've been following along for a while you know my standard answer is "here's what worked for me but I can't guarantee it will work for you". I have 3 friends who have had similar weight loss success following my exact method of using MyFitnessPal to track calories versus exercise (some with and some without utilizing Fitbit as well). That's so awesome it makes me smile. So I thought I'd take a minute and write some thoughts on what's worked for me and some general observations about weight loss/fitness/healthier living. This is less about me (for once) and more for folks looking for some good rules of thumb

1) One change in lifestyle is a good start but multiple changes will lead to success- You have to crawl before you walk and walk before you run so starting by adding or subtracting something right off the bat is a step in the right direction...but it can't be the only thing. I can't tell you the number of people I see training harder then me (running, biking, at the gym) or eating better then me (portion control, counting carbs and calories) still having minimal success. It's a combination of proper diet and exercise that will lead to continued success.

2) There is no singular, simple solution- Despite the ads, claims, and infomercials there is no simple method to healthier living. By drinking one juice/smoothie a day, by taking one supplement a day, by sending away for pre-purposed food every day won't get you to where you want to be without other changes along the way (see above). There is a kernel of truth in each claim but you have to read the fine print (not typical results, based on a 2000 calorie a day diet, along with regular exercise, etc)

3) Don't drink your calories- It sounds elementary but I think a lot of people don't pay attention to this. A small frozen Coffee Coolatta with cream is 460 calories and a Caramel Frappachino is 410 calories. A typical frozen mudslide is 460 calories and a frozen margarita can have upwards of 500 calories. A typical craft beer has 150 calories and even a "healthier" smoothie can reach 300-500 calories very quickly. Hell even a medium coffee with cream and sugar has about 160 calories. Not saying avoid but just be aware

4) Set yourself up to succeed by setting attainable goals- Have a goal! Goals are good! BUT make your goal realistic. Success breeds success whereas failure breeds failure. My initial goal was 30 lbs in a year and I got there in 6 months. This was because I got into good habits. Trying to lose 30 lbs in say 3 months likely means your crash dieting and that's not good in the long run. My mindset was a lb a week initially then 1/2 pound a week. I think both of these are safe, healthy benchmarks

5) It's a marathon, not a sprint- Be in it for the long haul, not short term. Make it lifestyle, not diet.

6) Don't get discouraged- This one is huge. Most people stumble and fall when they finally don't lose weight or put weight back on. It's NOT the end of the world!! Refocus, regroup, and keep on keeping on. I think this one makes me shake my head more then most. I've put 5 lbs back on since my lightest weight last summer but it hasn't changed how I approach the whole thing. I know I'm doing it the right way and am happy with that

7) No Days Off!- This goes back to the lifestyle thing. I have cheat days (and nights), trust me. Maybe more like cheat meals. Or cheat beer blasts. But when I know about these before hand I make sure to get more exercise in that day and that my non-cheat meals are far more in line with normal eating. Don't just say "well if its gonna be a bad food day lets go all in". Live the life and even if a you have bad day record it all and use it as motivation

8) Dress for success- If you have a lot to lose chances are you'll eventually need new clothes. Unless its necessary for work temper your buying binges until you've settled in on your end weight. I finally had to get all new jeans, shorts etc last year and now those are also too big. That kills the cheapskate in me! Get by as long as you can until you've plateaued. Oh, and dress appropriately. We all want to show off our slimmer bodies but odds are if you had a lot to lose you're still not supermodel material so don't wear anything you'd cringe at looking at a picture 5 years from now

9) Don't skip breakfast- Honestly, don't skip breakfast. It is indeed the most important meal of the day bar none. It's been proven that a healthy breakfast is important to a healthy metabolism. It sets your food tone for the day. It's the meal that will sustain you through the first half of the typical work day. I'll take it a step further. Breakfast should be your largest meal of the day. Because of my diabetes my nurse recommended a "reverse pyramid" diet with meals decreasing in size as the day progresses (big breakfast, smaller lunch, even smaller dinner). This way you're not sleeping on your largest calorie intake of the day

10) Drink Lots Of Water- I mean LOTS! Like an inordinate amount. It' keeps you hydrated, it keeps you full.The body craves hydration and water is still the best way to do this. It helps, trust me

11) Record Everything But Be Consistent- Tracking food, exercise and progress are important. That said, for progress it's important to do so in regular intervals in similar conditions. For example if you own a scale then that becomes your scale of record. If you weigh yourself in you underwear, always weigh yourself in your underwear. If you start the process by weighing yourself in the morning...you got it, always weigh yourself in the morning. Most importantly stick to some kind of regular interval and don't stray from it. Randomly weighing yourself with a different scale in different conditions can be a major blow to your psyche. Also, scale aside, the mirror doesn't lie so "look" for progress in areas other then just weight drop

12) Find The Time- You do need to work in the time to eat healthier and exercise more. There's no way around it. For me it meant getting up 3 hours before work to get my exercise and food prep in. It's meant living on 5-6 hours sleep. It's meant working more time into plans so I can walk somewhere versus driving.  It's meant dragging my ass out of bed even on vacation to get the work in. Time is one of the hardest things to find especially for those with kids but you owe it to yourself and your kids to be healthier so you need to make it work (I've devised some simple 15-20 minute "total body" workouts all using body weight resistance (some using simple apparatus, some without) that get you a great, quick workout and burns about 100-120 calories to boot. I'll post them sometime)

13) Healthier snacks yes, daily desserts, no- Despite what you may or may not have grown up with desserts should not be an every day thing. They should be a luxury to be enjoyed occasionally not after every meal. Healthier snacks to hold off hunger between meals are a definite but large, sugary desserts full of empty calories should be something to look forward to, not something expected every day

14) Set a good example- By taking better care of yourself you're setting a good example for your kids, younger siblings, etc. America is in crisis with more cases of obesity (and severe obesity) in young children then any time in history. By setting the example it's much easier to be able to say "hey, if I can do it you can do it"

If you have health or dietary restrictions you really should consult your physician before embarking on any kind of diet and exercise regime. There are probably more diets and lifestyles out there now then ever (vegetarian, vegan, Palleo, clean eating, South Beach, fasting diet, etc, etc). However you need to find what works for you initially and more importantly what you can stick with over time. It's not easy. Never has been, never will be. But, if you're like me, in the end you'll find it worthwhile. Success breeds success and is contagious. Anyhow, that's how I see it.

The Older I Get The Better I Was...NOT!

"The Older I Get The Better I Was"

Now I'm not 100% sure the above expression is a song, a famous quote or just an adage but it's one I'm familiar with. In fact someone recently left it as a comment on something I had posted on Facebook referring to the "good old days". A throwaway line for sure but it got me thinking "is it true"? I'm not so sure. Unlike a lot of people I never really had a "glory days" to think back on. A time when I was at my peak of whatever. I was never a great athlete, never spent summers away in cool places, lord knows I was never much of a lady killer. No, my favorite time period was when we were all together having fun being loud and stupid and, quite honestly, if others would do the same, I could still do that today. So I got to thinking- was I better when I was younger? I decided to pick an arbitrary time of 20 years ago when I was in my late 20's to compare and contrast to today in my late 40's. You may be surprised at the conclusion, I know I was

Physically- In my late 20's I was just starting my ascent into being really fat. I 'd say I was likely 270 lbs when I was 28. I was also at my physical peak strength wise (I had a legit nearly 500 lb drug-free bench press), hadn't had surgery of any sort and wasn't, as far as I know, diabetic. My hair was at least salt and pepper heading to pure salt. Today I am at around 185 lbs and in the best condition I've been in since my early 20's. Unfortunately much of my once vaunted strength is gone but it's been replaced with conditioning. I'm diabetic although recently re-diagnosed  as pre-diabetic because of taking better care of myself. I've had surgery on one knee and 2 shoulders and have a left hip that just plain tends to disagree with me about everything. The hair is snowy white but I actually don't mind it. All that said I feel the best I can remember so I'll call it a push Advantage- Even

Financially- This is an easy one. In my late 20's I was broke! I was struggling to get out of pile of credit card debt which kept me living at home until I was 36 years old. I owned the clothes on my back and a 7 year old Ford Probe that leaked when it rained. Today while I'm hardly living on Easy Street I'm doing ok. I own a condo (with a mortgage), a car that's paid off and have money set aside for retirement. I do well enough to be able to do MOST of the things I want to do and still live for the most part in the black (well, mortgage aside) Advantage- Now

Relationships- Um, right Still not married, still no kids, still not great with relationships. Advantage- Even

Work- Also pretty easy as I have the same job! That said I'm a lot happier with my job and a lot better at my job now then 20 years ago Advantage- Now

Life Skills- No contest. I didn't have any until I moved out by myself in my mid-30's. I couldn't balance a checkbook, cook anything beyond pasta, etc. Now, even tho it is for one, I run my home pretty efficiently. I do pretty well my managing my bills and finances, have taught myself to cook to a better then average level, and have mastered my time management skills Advantage- Now

Friends- OK, I'd say I actually have more close friends now and I'd say a couple of my closest friends I made in the years since my late 20's. However I don't see any of them to the degree I saw my friends from 20 years ago. I was never as close with a larger circle of friends as I was in my late 20's. Ironically 28 was around the time we all started moving on with life so literally 20 years ago was the end of my favorite time in my life as far as friends go. Advantage- Then

As A Person- Again, no contest. 40-something Rich is a much better person then 20-something Rich was. 20-something Rich was a good friend, a pretty good son and brother and a great guy to hang out with. 40-something Rich is far more developed. I'm a nicer person, I'm a better friend, son, brother and now uncle then I was then (and still pretty cool to hang out with).  I'm more tolerant, less angry, less moody, more contemplative, more in touch with my emotions...honestly, just a much better person. The ups and downs of life can take it's toll on you or make you stronger. For me it's been the latter Advantage- Now

So, in this very unscientific way, there it is. I'm the best Rich O I've ever been. I already knew that as I LIKE this me better then any previous version. I'm comfortable being me and don't give a rats behind if someone has issue with that. Let's face it, "looks" have never been a trademark for me (I was never cover model material). but I feel like I've "grown into my looks". When I look in the mirror sure I see the gray hair and the only just now appearing lines on my face.. But when I look "inside" I don't see 48. I don't see any age. I see a guy enjoying the age he's at. Maybe my decision to not marry or have kids (or maybe this was the decision of the women who got to know me well enough to run away) that's kept me feeling like I'm living life in a stasis chamber. Whatever it may be I'm cool with it. I plan to be a better version of me at 58 and 68 (78 is probably a stretch) as well. And hey if I'm not then I can look back on my late 40's as my "glory days".

"The older I get the better I am"

Rich O'Rourke
July 2014

20 Years Gone, Still Unforgettable!

Life is made up of a series of moments, of benchmarks, of highlights (in a broad sense) that tell the story of where we've been. Graduation, wedding day, a milestone birthday or anniversary are all good examples. Sadly not all of these moments are happy. Not all anniversaries bring joy. June 27, 2014 marks the 20th anniversary of the loss of our beloved sister Mimi. It's still hard to say those words and it's still hard to believe it's been 20 years and she's still unforgettable

Mimi doing selfies 20 years before they were trendy

I'm sorry some of you never got to meet her. Born Patricia Ellen she was Mimi from day one it seems and was so until the day she died. She was a trip. Those of you lucky enough to have met her know what I mean. At her best she was smart, pretty, hard working, caring, stubborn, rebellious, loud and one of the funniest people I ever met. She was wacky in a good way. She was loyal and played favorites. Her favorites also tended to be the targets of her incessant, all-in-good-fun "busting of chops". She was uniquely Mimi from the top of her bleached platinum blonde hair to the soles of her white Doc Marten work shoes. She was unapologetic about who she was and we loved her for it  She was, simply put, unforgettable

I'm not going to discuss the circumstances of her death as it's neither the time nor place. If you were there you remember. If you want to ask me person to person I'll discuss. Suffice it to say Mimi died shortly after turning 27 years old. I was also 27 at the time as we were born a mere 11 months and 11 days apart (Irish twins dontcha know). I always think of June of 1994 as the end of the innocence. Gosh, we were such babies then. I didn't have a care in the world in those days. Work eat, sleep, party. Repeat. It was like being an eternal teenager. We were thrust headlong into adulthood that summer. You can't understand catastrophic  loss unless you've experience it. You just can't. There is simply nothing to compare it to. And sadly no one walks away from such loss unscathed. We had become such a big, close group of family and friends by this time that no one who knew her or my family walked away unaffected. But you get by. How? Why? Because that's what human beings do. You hurt, you grieve, you cope and you go on with life. I think all things considered we've done pretty well even with a giant hole in our lives. It was like a bright, shining life blinked out that day and, sadly, never came back on. The fact we got to bask in the light that was her too short life is something to cherish

Mimi chillin down the Cape

I still think about her a lot. We rarely talk about Mimi in any sad overtones but more about what a character she was. How funny. How awesome. How much her nieces and nephews would have loved her. How crazy she drove my dad. I honestly don't waste too much time thinking how different things would have been if she was still with us. It's truly impossible to say. Things would have been different for sure but in what way? Who knows. I won't even start to drive myself crazy thinking of it (butterfly effect and all that jazz). I will say this though, things would have been a lot happier and a lot funnier. Unforgettable in every way!

Below eulogy I wrote and read at Mimi's funeral. I've written a lot since that day but still nothing was ever more from the heart, more difficult to write, nearly impossible to read or more important to me. Rest In Peace sister, rest in peace!

A Tribute To Mimi

I've asked for a few minutes to speak to you about Mimi. Mimi touched many different lives all in the same way. She was simply unforgettable. Family, friends, co-workers, patients, and more people then I could mention here were touched indelibly by this unique soul

Her smile was like no other. She lit up a room when she entered. She knew how to make an entrance. Some people walk into a room, Mimi exploded into one. Whether it was the shock blonde hair, the outrageous outfits or simply her overwhelming personality, she always turned heads

Mimi was unique. To say she marched to the beat of a different drum would be a gross understatement. Mimi danced to the rhythm of a completely different symphony. It was her uniqueness which  will always hold a permanent spot in our hearts

Mimi loved being a nurse above almost all else. She was a nurse's nurse. She brought out the best in both her patients and coworkers . I don't think you could find a patient or their family or anyone who ever worked with her whose lives were not deeply touched by time spent with her

I ask today on behalf of Mimi's family and friends to remember Mimi for exactly what she was- an irrepressible bundle of energy who's far too short time with us will affect our lives from now until forever

God bless you Mimi, we will all miss you


Your brother Richard O'Rourke

Social Distortion

"It's important for people to talk and get beyond the wall of Facebook and social media"

Billy Corgan

It's a brave new world kids. For better or worse life has changed irrevocably since the simpler days of my childhood, my 20's and even much of my 30's. It can be summed up in 2 simple words- Social Media! Two simple words strung together that bring with them mixed feelings and many ironies. Like the fact that "social" media invites anti-social behavior towards real life, face-to-face situations. Or that social media has made the world oh so much smaller yet infinitely less, well, social. And believe me the irony that I'm writing a blog, a kind of social media in itself, and posting links to social media is not lost on me. It's a "good with the bad" type of thing. Like most things we enjoy, a modicum of moderation is usually the healthiest option. Having said all that I've found that socializing about social media can lead to socially awkward situations

1) Trying to decipher the word "friend" used in conversation! Someone mentions something a friend said. So is this a high school friend? Work friend? Or a Facebook friend?? I've written more then one rant about use of the term "friend" in social media settings and my distaste for it. For me there has to be more of a connection then wall postings to qualify as a friend. I'm proud to say that 95% of my Facebook friends I've  met face to face or at least spoken to on the phone so they actually do qualify as friends. Oh, and the term "follower" is just way too arrogant

2) Talking about what you posted/Tweeted etc- I'm not a Twitter guy but I hear a lot of the younger kids I work with talking to each other about what they Tweeted/Re-Tweeted etc. Something  about this is bizarro world to me plain and simple. Not, say, talking about the Bruins game last night directly but talking about what either they or someone else Tweeted about the game! Again, bizarro world

3) Social Media and lazy journalism- This is more a general observation then a social thing but something about national, "legit" media quoting famous folks Tweets and posts seems pretty rinky dink to me. If I wanted to know what these folks were saying on social media I'd follow them and find out for myself

4) That awkward moment when meet up with someone you have "conversations" with on social media and realize that's all you have to talk about- If you're on Facebook or Twitter you've likely experienced this. You have an acquaintance that reads and comments on all your posts. You share the same sense of humor and views on life. Then you see them in a real world setting and its just...weird. The sense of familiarity goes out the window and awkwardness ensues...

5) The perceived importance of sharing what social media folks are saying about where you are/what you're doing with the folks that are actually there with you- This goes back to my old irritation of a group of people out together all on their cell phones talking to people who aren't there. Now days it's more a group (or parts of a group) "checking in" or updating their status or posing pics and then telling everyone else what everyone else was posting about them being there. It's...Just...Mind Boggling!!

I enjoy social media for what it is. I've been part of it longer then most starting with AIM/Yahoo chats and then Myspace long before most (and I actually met cool, new people in both situations). I was on Twitter long before most people knew about it but had as little use for it then as I do now. I really like Instagram and Facebook is my comfort zone. Facebook allows me to keep up with real life friends I just don't get to see that much anymore and for that alone I'm grateful for social media. I'm also grateful its given me a voice to express myself beyond the folks I see every day (for better or worse). Heck I'm even grateful it's created a whole new genre of jobs which didn't exist pre-social media (and for those folks, including one of my best friends in the world, I let a lot of the above issues slide as they are just doing their job (well, as long as it's job related)). But like with all things there is a limitation to how much is too much.

I can see society slowly sliding into a nightmarish sci-fi vision where we no longer need face-to-face relationships anymore and will rely solely on electronic communication. I'm hoping this is long after I'm pushing up daisies! As much as I love social media it should be used more to set up actual real life meet up with real life laughs and real life hugs and not just LOL's and XOXO's. It's time to get our noses out of our phones, look our friends  in the eyes and enjoy the company of the ones with us, not the ones riding the information highway of life

Rich O 2.0- 1 Year Later (Or The End Of Rich O 2.0)

size 52 jacket circa 2012

About a year ago Rich O 2.0 was born. He was born out of necessity. He was born out of need. He was born out of a guy needing serious changes. About a year ago Rich O got the proverbial physical from hell. His blood sugar A1C was almost an 11 (not good...actually quite bad), blood pressure was 140/88, weighed in at 234 lbs and jean size 38. Rich 2.0 was born to make right the horrible effects of Rich O's negligence. Starting the 2nd week of March a strict routine of diet and exercise was put into

size 38 dress pants circa 2012

effect. The results? As of this writing the A1C is 5.3 (normal but still on meds), Blood pressure is 111/69, body weight is 180 (about 23.5 % body fat tho I find these measurements inexact) and jean size 32/33! Better results then could have been ever expected in a year. Having said all that it's time to retire Rich O 2.0. We've all had enough of him. Rich O 2.0 was no fun. Rich O 2.0 was too concerned about everything he ate and did. Rich O 2.0 looked withdrawn. Rich O 2.0 was, frankly, a drag. So
having accomplished everything he could it's time to say goodbye and good riddance to Rich O 2.0....and say hello to Rich O 2.1 (c'mon you didn't think it would be that easy, did you)!

from tree trunks to shredded

Rich O 2.1 was actually born about 8 months into the Rich O 2.0 era. Having lost all the weight I wanted to I now wanted to get my body back to a muscularity I was more used to as opposed to the kind of loose weight-loss look I had developed. I didn't want to abandon the good habits I'd developed but I wanted to step it up. So while I still tracked all my food on My Fitness Pal and still used my Fitbit religiously (and I will swear to this day you can 100% achieve your weight loss goals using just this method) some tweaks were needed. So I started eating more and eating more normal and less strictly. The trick was not getting back into foods that were counter intuitive to the blood sugar thing. I added lots of whole grains like quinoa to my diet. Lots of healthy veggies too like broccoli, asparagus, spinach  and carrots daily. I start every day with a mostly veggie smoothie before exercising. I also increased my activity level to a silly degree.  An hour plus of cardio to start every day and usually another 30 after work. Weights at the gym 3 times a week. TRX body weight workout on non-weight days. Old school calisthenics (push-ups, pull-ups, squats, etc) every day. Core work (I didn't know what core work was a year ago) every day.  It's to the point on days where my activity exceeds my food intake I supplement with protein shakes which I haven't touched in decades. The results so far have been a much healthier, toned physique then I ever had even in my best shape in my 20's!

But, like most things, there's a downside. It takes time, discipline, and sacrifice. I've said it before and I'll say it again- someone married with kids would have a hard time with my method. This is an idea of my schedule during the work week-

6:15 am- alarm goes off
6:30/6:45- feet hit the floor. Have my morning green smoothie
6:45/7:00- Start morning exercise for 1-1.5 hours. Typically walking but often stationary bike
8:15- Take AM pills, start breakfast. Do calisthenics/body weight exercises (abs, push-ups, pull-ups, etc)
8:45- Eat breakfast
9:00- Shower and get ready for work
9:45- 7:00- Work (I get in a minimum of 7,000 steps (around 3.5 miles) at work)
7:15-8:45- The gym for weights and cardio
9:15- Start dinner, start prep for next day (make lunch, breakfast and smoothie prep to save time in the morning, clean up, dishes, etc)
9:45- Eat dinner
10:15- More calisthenics
10:45- Self physical therapy- Rehab bad elbow, ice bad shoulder, stretch out ridiculous calves
11:00- Relax
12:00/12:30 Go to bed

Days off work are less structured but just as active. Now this may seem absurd but it allows me to live a regular, non-diet lifestyle. to eat what I want if the occasion calls for it and to worry less about "cheating".  Plus I put it on myself for letting myself get so out of shape. Mentally and emotionally I still have trouble with the sheer power I've lost. This is hard to understand unless you've ever been where I was in the power department from age 17-37. My functional strength is far better then ever but the raw strength not so much. But I'm as happy with myself as I've ever been. I get a lot of reactions to how "skinny" I look. As a formerly skinny kid I have trouble accepting this as the compliment it's intended. I think I look fit. I also know the manner in which I dress (baggy) does not really "compliment" my streamlined look but I'll always be a fat guy at heart. That's one of the reasons I'm posting these one time only "after pictures". As a guy with body issues this wasn't easy to do but it feels like closure. I still have work to do like increasing my cardiovascular conditioning and toning up my pecs and lower abs (some bodily abuses can't be fixed over night). My goal now? On July 5th 2016 I want to be able to say "my name is Rich I'm 50 years old and I'm in the best shape of mt life".

This is likely the last ever blog on my fitness goals. I've adopted this as lifestyle for the foreseeable
future. I know friends, family, and coworkers are probably sick of hearing my talk to people about it BUT if there is any advice I can give on what's worked for me, please don't hesitate to ask! Below are links to some of the sites and products that have helped me along the way. Stay active my friends!

My Fitness Pal- My calorie tracker and safety blanket

Fitbit- 10,000 steps every day for life baby

Digifit- For tracking non-step cardio (stationary bike, elliptical, etc)

Polar H7 HRM- Heart Rate monitor to accurately track calorie burn during workouts

Every Move- A site that rewards activity with discounts and donations to charity

Runtastic Apps- Start a regiment of push-ups, pull-ups and free squats

Runtastic Six Pack Abs- Like the name implies

7 Minute Workout Challenge- Great in a pinch

Fitness Buddy- Replaces notebooks and charts for tacking gym workouts

MotionX24/7 sleep tracker- How much are you actually sleeping??

Steam Vita- Tasty, healthy steamed food

NutriBullet- Healthy "nutri-blasts"

Yonanas- Creamy desserts, no added sugar

Gorilla Gym- The ultimate doorway gym

Perfect Fitness- Home of Perfect Pushup and Ab Carver

Drive Me Crazy

I admit I consider myself a pretty good driver. If it wasn't for the state of New Hampshire I would have no driving citations other then one involving an accident 25 years ago. Not bad for being a licensed driver for 30 plus years now. In my recent rebirth as a constant pedestrian and as someone who lives and works in busy, thickly settled areas I've noticed overall driving skills and adherence to written and unwritten rules of the road have waned quite a bit over recent years. I'd say the #1 culprit is cellphones as it's impossible to pay attention 100% to the world around you while in conversation. Impossible. Other mitigating factors could be the number of drivers who learned the rules of the road in a city, state or even country different from Massachusetts, USA. Finally I think a lot of unwritten rules simply aren't passed on as much to newer drivers as they were when I was tutored by my mom and the drivers ed folk. These are just a few recent observations

- For many the concept of "pedestrian crossing" is less a law then a target to aim for

- In busy city blocks drivers and pedestrians often get the green light/walk signal simultaneous so cars turning left or right still need to give right of way to the pedestrian. So pay the f*#k attention and lay off your horn you ignorant tool!

- That many drivers no longer understand the etiquette of funeral processions. Twice recently I'm been in funeral processions only to have other drivers cutting in and out of the procession of blowing right through where the funeral director had traffic stopped to allow the funeral to pass. This is something my parents taught me was very important as it is the respectful thing to do if not an outright law

- That people are often so wrapped up in other things during inclement weather they drive through large puddles and slushy snow at full speed regardless of soaking pedestrians on the sidewalk, bus stops or standing in front of schools

- That people can drive cars that will save the environment and tattoo their cars with stickers telling us all the things they support from far off countries to animals rights yet still treat pedestrians in their own backyards like cannon fodder because of distractions or their hurry to get to where they are going

I've been guilty of some of these transgressions myself but have become a more attentive driver since becoming more of a pedestrian. I put most of the onus on talking on the phone while driving. You will never, ever convince me this should not be highly illegal. I don't and won't do it (I have done speaker phone and Bluetooth before but usually just wait until I've stopped) Multitasking while driving is a dumb concept as simply driving deserves you full attention. In my opinion any moving violation fine or accident caused by a person driving while on the phone the penalty would be doubled or more. All I'm really asking is pay attention people! My life may depend upon it

Sincere Gesture Or Pre-Programmed Auto Response?

I recently went about replacing my iPad 1 with a new model. I saw that MicroCenter was running a sale thru MLK weekend but as I was working pretty much every hour they were open I decided to go pay online and pick up in person to get the deal. It went reasonably well although I never got the confirmation email that my pickup was ready (they pride themselves on 18 minute pickup) but it wasn't a real concern as I couldn't get there that night either way. After a day of no confirmation I call over just to make sure and they are befuddled why I didn't get it but assured me the order was there awaiting pickup. Cool. So I finally get there and after a quick browse of the place I go to the pickup desk. The man working the desk gets my item and upon looking at it asks one of the other guys to page a manager for a "thank you". Sure enough on the package is written "give thank you". Huh. Maybe they feel bad about the confirmation thing and are going to offer me...something? Anyway a thin, pale young man, looking very uncomfortable in a suit and tie, introduces himself as one of the managers and says "thank you for buying your iPad here" and shakes my hand. I say "you're welcome" and then we all stand there awkwardly until I say "goodbye"

Now many of you know I've been in retail sales (well small business retail entails a lot more then sales but for brevity's sake...) for over 20 years so I treat fellow retail employees with nothing but patience and respect. However, I'm still debating to myself whether I should take this as a genuine gesture or a corporate ordained come on for people buying Apple products. I always finish my sales with a genuine "thank you" and proffer a handshake even if the sale was painful. This is because 1) I mean it and 2) In a small business every sale really makes a difference to the bottom line (even for those of us not on commission). So on the one hand had the "thank you" happened organically, as in he just happened to be nearby, or if the kid at the desk had just said "thank you" it would have felt genuine. Instead with the paging, note written on the work order and practiced speech it came off instead as disingenuous. I dunno

I'm struggling with whether my standards for retail are too high as I'm a lifer at it and (if I do say so myself) very good at what I do. Practiced thank yous, phone salutations and sales pitches are so foreign and phony to me they make me roll my eyes. But then again maybe I am just becoming more jaded and cynical as I get older. At the end of the day it didn't affect my thoughts on the experience and I will shop there again but something about the whole thing just rubs me the wrong way (and yes, this was going to be a Facebook post rather then a blog but , ya know...)

I Hope I Die Before I Get Old (Or, More Accurately, Start Acting Old)

"Youth is wasted on the young"
George Bernard Shaw

"Maturity is a bitter disappointment for which no remedy exists, unless laughter could be said to remedy anything"
Kurt Vonnegut

"Lighten up Francis"
Sargent Hulka (Warren Oates) Stripes

"And we wanna have a good time. And that's what we are gonna do. We are gonna have a good time..."
Heavenly Blues (Peter Fonda), Wild Angels

"Why...So...Serious?"
The Joker (Heath Ledger) The Dark Knight

 "I hope I die before I get old"
The Who

Remember when you were younger and carefree? You did stupid, immature, often regrettable things. But man, did you have fun! Why is there some universal law that says as you get older your level of propriety has to be so high that all the fun seems sucked out of you? Look, I understand as "adults" certain things are expected of us versus younger folk. But I also know getting older is not an excuse for not having fun. Now I'm not saying you have to be "The Dude" but you also don't have to be so tight-assed that your sphincter whistles when you pass gas! I truly believe that NOT acting your age 24/7, 365 keeps you younger. For some of us this is easy. For others it requires getting out of you comfort zone now and again. Whether it the same zone you've always had or a new one you've developed over time is an individual thing. Here's a few suggestions both broad and specific

***I want to be perfectly, crystal clear (and I will mention this several times more) that I am NOT recommending drinking to excess or doing anything illegal or dangerous. I know some people have issues with substances and obviously certain small parts of this diatribe mentions alcohol. I also want you to know what I am saying is not just the ravings of a guy with less responsibilities then many as I've had this same conversation with friends of mine who are married, have kids, parents to care for, jobs of renown, etc etc. Now on to the drivel***

1) Get loud- We worry so much about our noise levels that we're used to speaking in hushed tones when there are others about. Yes, in most setting this is polite and proper. However, if you're at a club, bar, or concert all bets are off. Tell loud, funny jokes. Laugh a bit louder then is appropriate. Sing along...no matter it a band, jukebox or your mobile device., just because its fun. Find a nice, quiet, secluded spot and just...SCREAM at the top of you're lungs. You'd be surprised how liberating it is

2) Stay a little longer/later then you planned- So often we go out with a preconceived time limit on how long we'll stay. Or how late we'll stay out. I tend to go out with an open mind. If I'm not having fun I'll leave early. If I'm having more fun then anticipated I'll stay longer.  Now those with young kids do need these outs but often it's just a crutch. "I have to work tomorrow". "I need my sleep". So do we all! Once in a while staying out for 4 hours or more and getting 4 hours of sleep or less isn't gonna kill you (if it did I'd already be dead)

3) Loosen up- This one has a zillion caveats so stick with me. I'm not advocating drinking , smoking pot or anything else. Far from it. I'm also not advocating drinking to excess and putting yourself or others in danger either. But if you do like to go out for a drink now and then, and if someone else is driving or you can walk or take a cab, every once and a while get a little loosy-goosy. Letting go of you inhibitions is good for the soul now and then (plus it gives you stories to talk about and try to live down)

4) Do something crazy (for you)- Again, not advocating anything dangerous or illegal. But now and then it's good to do something you would "never do". Wear a stupid hat or loud clothing. Go to a dress up theme party and enjoy it. Do something personally terrifying, just for the adrenaline rush. Run around in your underwear or go skinny-dipping. Grow a stupid mustache for Movember. Paint your face or chest for a sporting event. Go to a drag show....I could go on and on here

5) Screw the weather- I'm starting to feel like I have a legal team looking over my shoulder...I'm not recommending stupidity during the most severe of weather. I'm recommending stupidity during plain old bad weather. Do something despite the weather rather then not doing something because of the weather. Go for a run or a walk in the rain, snow or searing heat. Dance in the rain. Jump in a puddle. Belly-flop through the mud. make a snow angel. Have a snowball fight.

6) Make a fool of yourself in front of strangers- Why we worry about what strangers think of us I'll never know. I'm also guilty of this. But why? We don't worry much about making a fool of ourselves in front of friends and family we see all the time so why worry about people we'll likely never see again. So go do Karaoke badly. Go to open mike night. Take part in a audience participation show. Put yourself out there because, well, who really cares?

7) Say "yes" now and then rather then "no"- Let's say you have a group that get's together now and again for cards, or board games, or book club, or whatever. And you're always invited but you never go because "I don't like..." whatever. Well in most cases whatever they're doing is more or less an excuse to hang out with friends more then for the stated reason. Now and then say "sure, I'll be there" and enjoy a good game of poker or Catch Phrase (or um, talk about Nicholas Sparks latest tear jerker)

8) Try something new- This is probably where I'm personally guilty most often but I'm getting better. Eat a cuisine you "don't like" because you've never tried (that was me with Indian food). Go listen to a band who plays music that "isn't really your thing". Play darts, go bowling, take a hike, go rollerblading, rent some skates and hit the ice, try snowshoeing, There are so many enjoyable things we've never tried because we think we won't (or don't) like them

Now some of you are saying well sure Rich, you're just a big kid. Thank you, that's a compliment. I've been accused of being a bon vivant before (and had to google it to see what it meant) and didn't totally disagree. But it's not like I'm not a responsible adult. I've been gainfully employed for 25 straight year missing less then a 1/3 of a day a year for reasons of sickness or whatever. I also manage a home, bills, investments, etc all by myself. I am a single man without kids but also a responsible adult who likes to let it "all hang out" now and then. Also everyone's definition of fun is different. There's about a a million things I like to do that don't fall into the above categories but they fall into the atypical "adult" category that frankly aren't much fun to talk about. Lastly, most of my friends are not like me from a lifestyle standpoint but most (tho not all) share my love for acting childish now and then. They are husbands, wives and parents. They are professionals and working stiffs, Some are younger, some older. They are lawyers, teachers, and corporate drones, Some are well off and some just scraping by. Many on the surface would seem an odd match as friends of mine but we share in the joy of FUN!

Anyway I don't judge and how people live their lives is their business. That said how I live mine is my business and shouldn't be judged either. I hope I never start acting my age. My dad never did. Up until he got sick he was still the life of the party. Even tho he'd been sober for decades he went to every retirement party, neighborhood or high school reunion. He was the first to dance at any occasion. He told corny (often off-color) jokes to anyone that would listen. He yelled and whistled and made a fool of himself during exercise classes...in other words he had FUN! I can't imagine a better role model then you pop!

Rich O 2.0- Almost 8 Months Later

So 5 months ago I said I was taking a break from talking about my new healthier lifestyle here (tho I've bored people aplenty on Facebook, Twitter and Instagram) and I was good to my word. Recently I felt compelled to check in again as I get a lot of people asking how it's going and even more people asking how I'm doing it. I'm technically about 7 3/4 months since I started this crazy lifestyle change on March 1, 2013 and feel like I've got a solid plan in place to keep it going for the foreseeable future

A1C Risk Chart

To refresh memories I started on this path (ugh, I almost said journey...barf) after a horrible physical where my blood sugar, cholesterol and blood pressure were all way up. My primary goal was to reduce my hemoglobin A1C (kind of a look at blood sugar levels over a 90 day period. See chart to the right to see the dangers of a high A1C) from a 11 to a 6 with my lesser goals being to lose 35 pounds and to regulate my blood pressure. As of October 8th my A1C was 5.85 (which is the edge of pre-diabetes), I went from 234 lbs to 187 lbs (I sit around 190 as of this writing and I'm happy about that (to be explained a bit later)) for a grand total of 47 lbs lost and my blood pressure of 140/88 to an average of 115/75! On a more aesthetic level I dropped from a 38 to 34 waist in pants, XXL to XL or L in shirts and L in gym shorts and bathing suits. I've put in over 300 cardio workouts, walked over 1,500 miles and totally changed my eating habits! Mission accomplished? Mission just getting started!!

One of the odd side effects of this has been people 1) commenting on how "good" I look and 2) asking for advice. The former is hard on me as if you know me you know I'm far more comfortable poking fun at myself then taking compliments. The latter I Always start with "well, here's what I did but that may or may not work for you". My method took discipline, regiment, and sacrifice to a level I didn't know I was capable of. For me the hardest sacrifices were those of spare time, my beloved junk food, and a lot of my vaunted strength. I've slowly worked all these things back into my life in various quantities and am happy with the results. I finally feel like I've packed some lean muscle back on which makes me happy. But every situation is different so below are some generalities I'd recommend for anyone looking to change up their health and wellness routine

1) Dieting Doesn't Work- Dieting by its very nature is a change in eating for a specific amount of time to reach a specific goal and then ends. If you've gone this route you know how hard it is to maintain once your goal is reached A mix of eating smarter and exercise which you can maintain forever is a better idea

2) Do What Works Best For Your Situation- You need to know how you can work exercise and better eating into your particular circumstance. For me running was out because of bad knees so I walk. My job affords me being able to stay active so I do. My singleness allows me to eat what and when I want so I take advantage of that. Trying to do someone else's routine usually doesn't work

3) Get Up And Move- I cannot stress enough that this was the #1 mitigating factor in my well being. Go grab a Fitbit or download Argus or even just grab a pedometer and get moving! 10,000 steps a day is the minimum you should be looking for (I average about 15,000) and you can get there through every day chores as well as straight up exercise. If you do nothing else, do this. It will help, I promise

4) Stop Wishing, Start Doing- Don't get mad, jealous, etc at someone's success and your struggles. Whether it's easier or harder for someone else the odds are their success is linked to hard work and discipline. You can do it too!

5) Take Your Time- I used My Fitness Pal to set a goal weight and a time to get there. I figured on losing 1/2 pound to a pound a week. I knew this was healthy and attainable and I could do it without "starving". Trust me, you'll end up losing weight more quickly then a 1/2 pound a week

6) Be Consistent- Use the same scale to weigh yourself. Weigh yourself once a week (max) the same time of day and in the same state of dress. Weighing yourself too often our with many different scales will most likely have a negative effect on you mentally

7) Count Your Calories- I've mentioned it before but the formula for losing weight is calories in less calories burned thru activity. At the beginning worry only about total calories eaten, not kind of calories eaten (well, there are exceptions, see #8). Carbs have gotten a bad rap and are an essential part of a balanced diet to don't skip them

8) Check With Your Doctor First- I know that sounds like a line from an infomercial but it's true. If you have a condition like diabetes, high blood pressure, celiak, or anything else then the rules for your food plan will likely be different from the norm

9) Knowledge Is Power- It is important to know exactly how much you're eating and how much you're burning to be successful. Packaged food comes with tons of caloric information on it but generic foods are harder to nail down, not to mention restaurant meals. I strongly recommend a combination of My Fitness Pal (caloric data base), Digifit (cardio tracker) and Fitbit (activity tracker) to most accurately track calories in versus out

10) No Days Off- Live the lifestyle! Enjoy life but know it comes with trade offs. If you know you have a big meal ahead exercise more and eat less earlier that day. Make sure you work at least 30 minutes of activity into every day, no excuses. I walked 5 miles in a 4 hour layover at an airport recently, will get up and exercise on Thanksgiving and Christmas morning. I won't kill myself but by getting my work in I can relax and enjoy the day without worry.

And Lastly 11) Don't Get Discouraged- Nothing can foil plans of a healthier lifestyle then getting discouraged because a) you're not being as successful as you want or b) because you were "bad" for a day. Simply hike up your pants, lace up your boots and get right back at it the next day

So, yes, that's the advice I can give. I'm NOT an expert. I DON'T have years of success. I CAN'T guarantee I won't regain everything I've lost. But I BELIEVE following these guidelines I will continue to have success. If you take nothing else out of this just remember that you need to find what works best for you and your situation. Everything else should fall into place from there