Fitness My Retrospective

2000-2004
My exercise over the last 20 years has been a series of ups and downs. Back in 2000 at the age of 30 I realized I really needed to lose some weight and work at getting healthier. I bought a used exercise bike for $10 from Kijiji and started with 10 minutes a day and added a minute a day until I was up over 2 hours a day when the restraining bolt snapped from heat fatigue. About that same time I got a great offer to join GoodLife as a Student and did so. I spent the rest of that year doing cardio and circuit training. I made good progress but in 2001 I decided to do Body for Life. During the twelve weeks I went from 204lbs to 190lbs and from 22.9 to 11.9% body fat. Things were going well and I was in my second 12 week challenge I pulled a muscle in my back and had reoccurring problems for over a year. I went from working out 2 hours a day 7 days a week to being very inconsistent. Over the next few years I was married, moved out of town, back to town and was no longer walking distance to the gym.

2005-2009
Then in 2005 I tore my rotator cuff in an accident at work. For the next year I was doing physio therapy 5 days a week. Then had surgery and then another year and a half of physio therapy. Permanent restrictions were put on my working. No repetitive or sustained work at shoulder height or above, no lifting above shoulder height of 10lbs or at shoulder height of 15 lbs. These were now permanent restrictions - something I will have to abide by the rest of my working life. I wrote a three part series for my University Newspaper Imprint called 'From Injury Back to Work Again' on this experience:

Part I - The road to recovery
Part II - The first year
Part III - The light at the end of the tunnel

Other than physio I did not do any exercise during this time other than walking. During this time I also donated Bone Marrow through what is now the One Match stem cell and marrow network. I wrote a 4 part series on that experience:

Part 1 - There's more than blood in you to give
Part 2 - The Callback
Part 3 - The Donation
Part 4 - The Followup

2009-2012
Also during this time our first child was born. While I was at the park with her I saw dad's that could not keep up with even toddlers, and I was not there yet but did not want to be either. So I decided to start working out again and jumped in to do P90X in 2009 again I wrote a 6 part series on P90X:

Phase I Nearly 40 and 40 Pounds to Lose
Phase II The Fitness Journey of a 40 year old undergraduate
Gear to Bring It for P90X
Phase III The 90 Days of P90X is really just the beginning
Fitness Options
P90X at 120 Days Out

I love P90X and working out with Tony Horton. During the 12 weeks I went from 244 to 211lbs and from 34.7 to 18% body fat. During the next two years I did pretty good working or 5-7 days a week then when our third child was born in late in 2010 I just could not get up at 4am and workout before being at work for 6:30AM. From mid 2010-Presnt I did do some health challenges through trifit we have an in house consultant and they constantly have different great programs on the go. In the summer of 2011, I decided to get back to weights. Tam our consultant from trifit has created 3 awesome workout programs for me. I have been tracking my workouts in both a Google Document and a Macro Enabled Excel Sheet with Random Workout Generator. And currently I am in the middle of a Winning At Losing challenge a 12 week program. And lately I have discovered Fitocracy an amazing workout website that turns exercise into a social game. On Fitocracy you earn points for every workout, there are achievement badges you can earn, Quests you can compete in, groups you join an amazing forums board and more.

The reason I took this look back was to help me look forward and work on the road map for the future to make sure I don't fall off the fitness train again. One of my biggest goals in life is finding balance between Mind, Body and Spiritual development. This exercise was to help with finding and maintaining that balance.


Other Fitness Articles:
Fall 2011 Programs
Workout program March 2012
My Gear February 2012
Fitness My Retrospective

TRX Articles:
TRX an Introduction
TRX Force
TRX Force Tactical
TRX Essential Flexibility

My P90X Series:
Phase I, Phase II, Gear, Phase III, Fitness Options, P90X at 120 Days Out

Health & Fitness Book Reviews:
The Primal Blueprint 21 Day Total Body Transformation - Mark Sisson
The Ten Commandments Of Lifting Weights - Jared Zimmerer
Toadally Primal Smoothies - Todd Dosenberry
Caveman Resurection - Jeff Pickett
40 Days to Optimal Health - Dr. Scott Morris
Eat Stop Eat - Brad Pilon
The Primal Blueprint - Mark Sisson
The New Rules of Lifting - Lou Schuler and Alwyn Cosgrove
Bench Press by: Sven Lindqvist
Sly Moves by: Sylvester Stallone
Fit for Eternal Life: A Christian Approach to Working Out, Eating Right, and Building the Virtues of Fitness in Your Soul by: Dr. Kevin Vost
Body for Life 12 Weeks to Mental and Physical Strenght by: Bill Phillips
Lose Fat Not Faith by Jeremy R. Likeness
Living The Good Life: Your Guide to Health and Success by: David Patchell-Evans
Dump your Trainer by: Ashley Marriott and Marc L. Paulsen

The Grave Robbers Apprentice - Allan Stratton

The Grave Robbers Apprentice
Allan Stratton
Harper Collins Canada
ISBN 9781554688258

This is the first book that I have read by Allan Stratton and it was impressive. I read this book in one sitting. In some ways it is a classic coming-of-age story, but it is the coming of age of both a boy and a girl. Both Angela and Hans have a past they are running from. But Hans also has a past that he is unaware of. Together they end up on the road. They are running from a terrible evil that is looking to exterminate them both. Sometimes it is what we don't know that is the most important and will become the pivot point in our lives. And that is the case in this story.

This story had an evil arch duke, a young countess, a young man, a necromancer, a Wolf King with numerous beasts, a hermit and hermitage on a mountain side, and more. The story unravels at a breakneck pace. It was a race from evil to the hermitage of Peter and then back to the capital. This was a great read and youth will love the adventure.

Writings by Allan Stratton:
Novels:
Phoenix Lottery (2000)
Leslie's Journal (2000)
Chanda's Secrets (2004)
Chanda's Wars (2008)
Borderline (2010)
The Grave Robber's Apprentice (2012)

Plays:
Bingo! (aka 72 Under The O) (1977)
Nurse Jane Goes To Hawaii (1980)
Rexy! (1981)
Joggers (1982)
Friends Of A Feather (1984)
Papers (1985)
The Hundred and One Miracles of Hope Chance (1987)
Bag Babies (1990)
A Flush of Tories (1991)
Dracula (1995)

Author Profile and Interview with Allan Stratton.

Sideshow: Ten original Tales of Freaks, Illusionists, and Other Matters Odd and Magical - Ed. Deborah Noyes

Sideshow
Ten original Tales of Freaks, Illusionists, and Other Matters Odd and Magical
Deborah Noyes (Editor)
Candlewick
ISBN 9780763637521

In the last few years I have become a huge fan of anthologies. I usually pick them up because I know an author or two in the collection, but usually find a few new authors to look into deeper. This book was no different. I picked it up for three reasons: first, it was from Candlewick and I have yet to read anything from them that was not enjoyable. Second and third, Cecil Castellucci and Cynthia Leitich Smith both had stories in the collection, and I have read almost all of their respective works. The contributors are:

Contributors:
David Almond
Aimee Bender
Cecil Castellucci
Shawn Cheng
Annette Curtis Klause
Margo Lanagan
Danica Novgorodoff
Matt Phelan
Cynthia Leitich Smith
Vivian Vande Velde

The subtitle of this book is Ten original Tales of Freaks, Illusionists, and Other Matters Odd and Magical. It lived up to that title. These stories are great, from circus freaks to family secrets. Some stories will haunt, some will disturb and all will entertain.

The individual stories are:

The Bearded Girl - Aimee Bender
Those Psychics on TV - Vivian Vande Velde
Year of the Rat - Danica Novorodoff
The Mummy's Daughter - Annette Curtis Klause
When God Came to Kathleen's Garden - David Almond
The Shadow Troupe - Shawn Cheng
Cat Calls - Cynthia Leitich Smith
The Bread Box - Cecil Castellucci
Living Curiosities - Margo Lanagan
Jargo! - Matt Phelan

This was a great collection. Pick it up and maybe you also will discover some new authors from which to read.

Mac At Work - David Sparks

Mac At Work
David Sparks
Wiley
ISBN 9780470877005

I need to preface this review with a couple of facts. First, I work full time in IT. I am the prime/lead for supporting a small number of Macs and a large Windows organization. Second, I have used a Mac as my main machine at work for over a year and I have written three Apple certification exams over the last year to better be able to support them in the workplace. Third, I am not now nor ever likely to be a 'Mac Guy'. There are things I appreciate about the hardware and software. I got this book because I wanted to get more out of my Mac at work. I wanted to be able to do more than test problems other Mac users are having, and using it as a VM host for my Windows machine.

David Sparks is a 'Mac Guy'. He thinks they are great. It is evident on his website macsparky.com and through this and other writings. He is passionate about what Macs can do and to some extent what they cannot do. He writes with a depth and breadth of experience few users will ever have. He seems to try all the key software in a category and build a list based on strengths, weakness and cost factors. He is very fair in his approach. Here is the table of contents and the breakdown of how he tackles his subject of using a Mac at work.

Part I: Mac Fundamentals
Chapter 1: A Tour of the Mac
Chapter 2: Backing Up
Chapter 3: Useful Utilities

Part II: Communications and Connections
Chapter 4: The Internet and Your Mac
Chapter 5: Using E-Mail
Chapter 6: Contact and Calendars
Chapter 7: Macs and Mobile Devices
Chapter 8: Talking to Your Mac

Part III Business Basics
Chapter 9: Task Management
Chapter 10: Notes and Outlines
Chapter 11: Word Processing
Chapter 12: Managing PDF Files
Chapter 13: Graphics for Business
Chapter 14: presentations

Part IV: Advance Business
Chapter 15: Spreadsheets
Chapter 16: Databases
Chapter 17: Project Management
Chapter 18: Billing and Invoicing
Chapter 19: the paperless Mac

Part V: Advanced Topics
Chapter 20: Networking
Chapter 21: Synchronization
Chapter 22: Windows on Your Mac
Chapter 23: Security
Chapter 24: Mac Automation

Part IV: Appendixes
Debunking Myths about Macs
Index

After having read this book, I have tried a number of new programs, a few utilities and other tools to make the Mac more useful for me at work. It has done that. Second it highlighted a number of applications I can go back to end- users with and make suggestions for them going forward. The book was well written, engaging and would be accessible by almost anyone who has the ability to use a computer. I have only two real problems with the book - first, he says that IT should be able to support a Mac in most organizations, and to some extent that is true, but doing so comes at a higher cost in time and support required. Macs might fit in a small office more easily but in a Windows Active Directory situation there will always be hurdles to overcome and problems will crop up regularly. Second, in the section on debunking myths, he says they do not cost more but with Apples to Apple comparison processor, ram, HD speed and capacity, they cost about 1.5 times more than a PC. When you add to that, in most large organizations, adding a Virtual Machine client, licensing for Windows and any software that is duplicate on both OS's it can come to between two and three times the cost to run a Mac.
Overall this was a great book. I am glad I read it and even if I do not apply a lot of the techniques, tools, and tricks outlined, the average Mac end-user will get a great deal from the book. If you choose to use a Mac or if you need to use a Mac, there will be something in this book that will make your life easier and more productive.

On a side note there is also a companion volume out now called iPad At Work that looks very interesting.

I'm Here - Peter H. Reynolds

I'm Here
Peter H. Reynolds
Atheneum Books for Young Readers
an imprint of Simon and Schuster
ISBN 9781416996491

I've read a number of Peter H. Reynolds' books over the last ten years or so. Every time I read a new one I am surprised by his insight, and the powerful messages he shows children. With his characteristic style, simple drawings with lots of white space, he communicates a great message. This story moved me and I love sharing it with my children and friends of our family. Reynolds has a gift for communicating to children, for instilling hope, courage and for inspiring them. I give this book the highest recommendation I can.

Books by Peter H Reynolds:
The North Star
ish
The Dot
Rose's Garden
I'm Here

Books by Megan McDonald and Peter H Reynolds:
Judy Moody books:
1. Judy Moody
2. Judy Moody Gets Famous!
3. Judy Moody Saves the World!
4. Judy Moody Predicts the Future
5. Judy Moody, M.D. The Doctor Is In
6. Judy Moody Declares Independence
7. Judy Moody Around the World in 8½ Days
8. Judy Moody Goes to College
9. Judy Moody: Girl Detective
10. Judy Moody and the NOT Bummer Summer
11. Judy Moody and the Bad Luck Charm

Judy Moody Activity Books:
Judy Moody's Double Rare Way Not Boring Book of Fun Stuff to Do
Judy Moody's Way Wacky Uber Awesome Book of MORE Fun Stuff to Do
Judy Moody's Mini-Mysteries and Other Sneaky Stuff for Super-Sleuths

Stink Moody Books:
1. Stink: The Incredible Shrinking Kid
2. Stink and the Incredible Super-Galactic Jawbreaker
3. Stink and the World's Worst Super-Stinky Sneakers
4. Stink and the Great Guinea Pig Express
5. Stink: Solar System Superhero'
6. Stink and The Ultimate Thumb-Wrestling Smackdown
7. Stink and the Midnight Zombie Walk

Stink-O-Pedia Volume 1: Super Stink-y Stuff from A to Z
Stink-O-Pedia Volume 2: More Stink-y Stuff from A to Z

Judy and Stink Books:
Judy Moody & Stink: The Holly Joliday
Judy Moody and Stink: The Mad, Mad, Mad, Mad Treasure Hunt

Stink and Judy Moody a Visual Bibliography

A Kiss For You? - Joan Holub and Caroline Jayne Church

A Kiss For You?
Joan Holub (Author)
Caroline Jayne Church (Illustrator)
Cartwheel Books an Imprint of
Scholastic
ISBN 9780545349680

This book has 8 pages including the cover with a magnetized fold-out hand that makes part of the story on each page. When my wife read this she loved it and could not wait to share it with our children. It is a great story with awesome illustrations. A hand to kiss, a hand to wave, a hand to pat, a hand to high five, a hand to hold and a hand to blow a kiss, a hand to wave, a hand to blow a kiss good bye. It is an amazing little book.

Books by Caroline Jane Church:
Leaf Trouble
Here Comes Halloween!
Here Comes Easter!
Here Comes Christmas!
The More We Get Together
You Are My Sunshine
Goodnight I Love You

Books Illustrated by Carolyne Jayne Church:
I Love You Through And Through
How Do I Love You
A Kiss For You

How To Think Like A Neandertal - Thomas Wynn & Frederick L. Coolidge

How To Think Like A Neandertal
Thomas Wynn
Frederick L. Coolidge
Oxford University Press
OUP Canada
ISBN 978019974282

The title and cover of this book immediately grabbed my attention. First, and they allude to this a few times in the book, is the series of commercials for car insurance with the slogan 'So easy even a caveman could do it'. And second, is the number of people I know who have applied Paleo or Primal caveman diet as part of their lifestyle and fitness regime. Those two points caused me to pick up the book. But this academic exercise was so much more than I could have expected. It was fascinating, and I found repeatedly that I could not put it down, or alternately had to put it down and really ponder and think about what the authors had just espoused. It was an incredible read and I have recommended it to about a dozen people, a few who told me they were hooked part way into the first chapter. The structure of the book is:

1. True Grit
2. The Caveman Diet
3. Zen and the Art of Spear Making
4. A Focus on Family
5. It's Symbolic
6. Speaking of Tongues
7. A Neandertal Walked into a Bar . . .
8. To Sleep, Perchance to Dream
9. You've Got Personality
10. Thinking Like a Neandertal
Glossary
Index

This was a magnificent read. I have read science fiction about Neandertals such as Robert J. Sawyer's Hominid trilogy, The Neandertal Parallaz: Hominids, Humans and Hybrids. And I've seen numerous science fiction movies with some level of Neandertal involvement. But this book looks at the historic evidence, weighing commonly accepted theories and disputed theories. It compares and contrasts what we find in the archeological records about Homo Sapiens Neanderthalis and Homo Sapiens Sapiens. It also compares the records with current hunter-gatherer tribes and also with some other primates both existing and ancient. They present the evidence, examine theories and present their opinion, often very convincingly. This book was the first academic level book I have read in the two years since I finished university. After reading it, the first thing I did was check to see if they have written other books and I did not care the topic. This book was very well written, is of an academic caliber but accessible to most readers, and very insightful about where we come from and how we got here. I loved it and think you will also.