—————————————————————————————————————————————————————————————————————————-Monday, January 18, 2021
Back at it on Monday and a lot of you have off today because of it being a holiday in recognition of MLK, which means – you don’t have an excuse to not be active today. I already knocked out my 5k on the treadmill. Yesterday, I did it a little later because I did it outside on the trails, but I definitely enjoy knocking it out in the morning. Get it done with early feels good!
Today though on the treadmill, I was really enjoying one my favorite podcasts to listen to: The Dave Chang Show. I believe I mentioned this podcast last week, but said how I had to bail on it because of all the food talk and how I couldn’t handle it during my 3 day fast. In turn, I’m a couple shows behind, but the one I heard today discussed snacks. They talked about peanut butter pretzels as being one of the best snacks ever along with Cool Ranch Doritos. AND – we have those pretzels here in my house! Once off the treadmill, I pulled them and deemed them my snack later today at 3 o’clock coffee.
I’m just a really big fan of this podcast, but it’s definitely for adults because of the language at times. I truly find myself laughing aloud to the show and feeling as if I’m a part of it. Plus, I always learn something. The way Dave Chang described XO Sauce – I immediately scribbled this down and began searching for recipes. Great show to enjoy – most definitely!
Quote of the Day:
“Whenever men and women straighten their backs up, they are going somewhere, because a man can’t ride your back unless it is bent.” – The Rev. Dr. Martin Luther King Jr.
Sunday, January 17, 2021
Another Sunday made special by getting some extra sleep. I actually wanted to get outside early and do my 5k run on the trails. Unfortunately, I didn’t hit the dryer start button last night and still had wet clothes this morning. So, slight delay, but big family breakfast coming up next and then after I wait a bit, I’ll finally hit the trails for my 17th 5k of the year.
Enjoyed some new vinyl last night and this morning, Aside from that and Besides this. It’s the White Stripes Greatest Hits collection which actually came out back in December. However, I had ordered through Jack White’s record company, Third Man Records, a deluxe set which included a whole extra record of music. Initially, this package was supposed to be here to my house just before the new year on the 29th. Then it moved to the 30th. Next, it was pushed back to January 2nd. And then – it just disappeared. The Post Office all of sudden changed it’s message and sent a reminder to me that Covid is out there and causing delays, but the records were still “in transit” but without a delivery date. Obviously, this story ends happily ever after, because I finally got them this past week.
Worked all week, so I savored the time in our house library enjoying these 3 vinyl records. If you got a record player, I highly suggest getting at least a couple of your favorite artisit albums on vinyl. There’s just something about setting the mood with an entire record album. No remote to skip around. Just the whole album side and hearing it the way the artist wanted you to. I got my music geek on, didn’t I.
Quote of the Day:
“If you want to go fast, go alone. If you want to go far, go together.” — Robin Jones Gunn
Saturday, January 16, 2021
Happy Saturday, but I do have a job out in NJ today, which I’m not looking forward to at all. BUT – I’ll be stealing my son again for additional help, which I am looking forward to.
Anyway – I’m hoping this vlog thing is working for you all. As I stated on day 1, I was looking for accountability. I said it aloud that I wanted to run a 5k everyday and would need help & encouragement along the way, but I’m also here to cheer you all on with whatever you’re doing. Whether it’s hitting the treadmill too, or the Peloton, or the whatever, please feel free to reach out, because I really enjoy hearing that there are others out there trying to hit some goals. I did do my 5k on the treadmill, so the streak continues.
With the recent talk of birthdays around here (MLK day is recognized on Monday), my wife brought up the other day – Fairy Bread. This is what they basically have as their “birthday cake” in Australia. It’s typically made with white bread, spread on some butter, and finally topped off with what we would call sprinkles. However, Australians would get irritated and declare that these toppings are “hundreds and thousands”. My daughter saw the picture and called them sprinkles. Go see for yourself here. It does look good, but I can’t imagine happy people in America receiving this instead of a big old unicorn cake or something.
Quote of the Day:
“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” – Rumi
Friday, January 15, 2021
3 day fast is done! And – remember – I do those monthly because of the reset that the body goes through during that amount of time and have learned that it helps my allergies. In turn, I’m not really doing them for losing weight or anything. However, for controlling the weight and gaining more self discipline with food intake, I do perform the 18 hour fast / 6 hour window of eating during the workweek for 4 days in a row. I don’t do that during the weekend though. Hence, I can enjoy this peanut buttery delight, which appears to have Cheerios in it, so I deem it breakfast. That’s just how I roll.
New music Friday, so I’ve already been listening to new music today. Enjoying the 5 covers released by Death Cab for Cutie – it’s called The Georgia EP. They cover TLC’s Waterfalls, REM, and even Neutral Milk Hotel – holy throw back to college for me. Looking forward to more music to dig into today and the weekend.
Haven’t done my 5k run yet, but since I’m home all day with paperwork Friday and see that it’s going to be a nice one, I’m taking it outside on the trails today. Plus, it appears that there is rain all weekend, so I’ll probably be on the treadmill running those daily 5ks.
Today is Barry Marucci’s birthday and I miss him. Our family lost him late last year, but he will always be my brother-in-law and friend. Today’s quote of the day might not be originally his, but it’s how I learned it. In addition, it might not be the most appropriate but that’s the way he rolled. He kept us all on our toes, which everyone needs in their life. He said this to me many a times before leaving family get-togethers.
“Don’t let your meat loaf.” – barry marucci
It means don’t “loaf”—stay active. Go make it good day everyone!
Thursday, January 14, 2021
So, day 2 of the 3 day fast was a tough one yesterday, mainly because I wanted to . . . you know, eat food. Couple things that happened throughout the day: (1) I did have to change the radio station at one point because of a Wendy’s commercial about their Baconator, which made it sound so glorious. (2) Driving around, I couldn’t listen to one of my favorite podcasts – The Dave Chang Show – because he’s a big time chef and I couldn’t handle the food talk. (3) Amazing how the senses strengthen up during a fast. I was at a stop light – one of which that I sit at many a times. I then started to catch a wonderful smell – it’s Burger King. What? I didn’t even know that it was there, let alone visit it before. My nose was trying to direct me.
And now, Day 3. This is the day where dog treats look good. I put the dogs outside and when they come back in, they’re looking at me as if “Are we getting our treats or is this fool going to eat them?” They’ll get their treats.
Even though I’m fasting, I ran my 5k today and it was tougher than I thought it would be. You can exercise during a fast, but you have to listen to your body and obviously, these aren’t the days to try setting personal records. Take it easy!
Yesterday, I was reading from Doris Kearns Goodwin book, Leadership in Turbulent Times, and learned how Teddy Roosevelt ran 3 to 4 miles every day. So, today, I brag about 5k every day in 2021 and he’s like, 5k everyday 1878. Great book so far and I can’t wait to dig into it some more.
I had another quote planned out, but chose to go with one that I had marked in the book:
Teddy’s dad says to his son: “Theordore, you have the mind but not the body, and without the help of the body, the mind cannot go as far as it should. You must make your body.” Teedie (Theordore) responded, “I’ll make my body.”
Go get Doris’ book here!
Wednesday, January 13, 2021
Day #2 of the 3 day fast is here and see – I’m still here. Today is the toughest day though with what feels like no end in sight. 6:18pm Thursday can’t come fast enough. In the meantime, I feel good. I ran. I slept good, too, which is important because during a fast that can be difficult at times. Mainly, it’s because your stomach wants you to go back into the kitchen for food. In turn, I do take a Magnesium supplement – MagMind. It’s not necessarily a sleep aid, but it helps you have a better sleep overall. I always have crazy dreams when I take it, which means deep sleep was achieved! Also, I never take my vitamins 7 days a week. My goal is just 5 days since I don’t want my body getting used to what I’m putting into it. With MagMind, I normally will take 3, maybe 4 times a week about an hour before bed.
I’ve got a busy day ahead, which is good. Keep my mind off of food! However, I do have something to look forward to tonight. I don’t always talk sports here, but I am excited about hockey being back. Looking forward to seeing my Philadelphia Flyers take on the Pittsburgh Penguins tonight at 5:30pm. I’ll say “hi” to my family at the kitchen table and then keep on walking downstairs to enjoy the game. I’ve got my Oskar Lindblom shirt on courtesy of Biscuit Tees. If you don’t know his story, please read about him – cancer survivor. Lastly, I even have my Gritty facemask for the day ahead! Go Flyers!
“Skate to where the puck is going, not where it has been.” Wayne Gretsky
Tuesday, January 12, 2021
There’s a new show on Netflix, but then again, when isn’t there a new show, right? Anyway, Nicholas Cage hosts “History of Swear Words” and the first show is on the big one – the “F” word. I don’t think I’ve heard it used that many times since that Limp Bizkit album – Chocolate Starfish and the Hot Dog Flavored Water. Track 2 (Hot Dog) is where Fred Durst brags about saying (singing?) that word 46 times in the song. So, my wife had the show on and I was laying there. Unfortunately, I didn’t make it through the 2nd show, which apparently was about the “S” word.
Alright, 5k run done for the day AND my 3 day fast is underway. Today is the easy day. Thursday is the day I get to eat. And – tomorrow is the toughest day. Every morning of the fast, I start my day with a glass of water and add a light squeeze of lemon and a pinch of salt. I didn’t say Countrytime Lemonade. Simple, light squeeze of lemon and a pinch of salt – that’s it for my excitement of eating. This helps settle and ready the stomach for the day of fasting. Otherwise, it’s black coffee, regular water, bubbly water (no sugars and such), and decaf plain tea at night.
I use the Zero app to track everything – it’s a free one. Click here for more. Thursday night at 6:18pm . . . I eat again!
Just a reminder – I’m no doctor. I just enjoy reading and learning about what my body can do. In turn, I like explaining to others what I’m trying. Always read info on your own and any concerns about trying this . . . check with your doctor.
“Starve your distractions, feed your focus!”
Monday, January 11, 2021
Back at it on a Monday – ran the 5k on the treadmill, doing the vlog, and tonight I begin the 3 day fast after dinner, which means I won’t eat again until Thursday night.
Now, why do I do this? Well, initially, it was an interesting challenge to see if I could do that. However, after reading more & more, I learned how the body’s system goes through a “reset” after about 48 hours of fasting with the following 24 hours helping this reset even more.
I have horrible allergies. Couple years ago, I would need to pop Claritin-D 12 hour pills – 3x a day. Figure that math out. My doctor said it was okay, but I was wired. So, back in 2019, I started these monthly 3 day fasts and I was able to eliminate the Claritin D medication. Now last year, I got away from the fasts and I needed the Claritin D again, but not as much since I did manage a fast here and there. I think we all have a asterisk next to 2020, right? Now, I’m not a doctor, but the success I had in 2019 correlated with the fasts.
So again, 3 day fast begins tonight after dinner, which is pasta, sausage, and red wine. Can’t wait.
90% of success is just showing up. Get there and start working. You’re not going to feel perfect everyday.- Joe Rogan
Sunday, January 10, 2021
Slept in! It’s Sunday and I’ve got family time ahead today. I’ve got my glitter tattoo of a unicorn horn – thank you Violet. Just reading. Relaxing. I mean, I’m still in my PJs, which by the way – I believe all pajama pants should have pockets. Such a tease to have a couple pairs with pockets and then to go back to ones that don’t. All future pajama bottoms must have pockets! 🙂
Anyway – I still need to do my run. Since it’s a nice one outside, I’ll be doing that shortly out on the trails. Looking forward to feeling the chill but also the sun on my face. Enjoy some nature! I’ll also be listening to some new tunes from the new music released on Friday: Kings of Leon / Fratellis / Tom Morello – I mainly got my rock on. I’m building a new running playlist that I’ll post at some point soon on Spotify.
Just to follow up on yesterday’s babble about comic books – see: I did get the new edition of The Boys. Not messing around. It’s good stuff, but again, don’t leave it laying around for the kids to see.
“No matter what anyone says or does, my task is to be good.” Marcus Aurelius
Saturday, January 9, 2021
Look a mug with a handle. If you go with one without a handle, you need thick walls. The mug shown in the video is the one that made me think I could have a handle less mug. Sorry – Too much mug talk.
It’s Saturday and I have to work. I know it’s not the end of the world because there’s a bunch of people out there doing it. But typically, I don’t have to go out on the road to work on the weekends. Today I do. BUT – it’s not so bad this time, because my son, Elliott, will be joining me. He’ll be along for the ride, for the work, and it gives us a good reason to stop by Captain Blue Hen Comics to treat him . . . and daddy.
The new issue of The Boys is out and I need to pick that up along with a couple other goodies. Have you caught that series – The Boys – on Amazon Prime? Whew. It’s a naughty one. I was reading the comic prior to it being a show. As soon as I heard that it was coming out, I thought “awesome”, but then I thought “how are they going to do that?” But – they did good. Naughty though. Very, very naughty.
Enjoy your Saturday!
“There is not enough time to do all the nothing we want to do.” Bill Watterson, creator of Calvin and Hobbes
Friday, January 8, 2021
I got a new mug. And it doesn’t have a handle. It’s what I wanted, but I just didn’t think that the walls of the mug would be this thin. So, I need to let my java cool a bit before enjoying it.
It’s Friday! But – I am dragging. Just feeling the first full workweek of the new year. Today is actually a paperwork day for me and I’m home with the family, so that’s always a good thing. I’m also not doing any type of fast, so I’ll be making something to eat really soon as well. Did my run. Doing the vlog. But I am dragging.
I do have new music that I’ll be listening to because every Friday – new music is released and I hit up my Spotify to see what’s suggested for me. Which is typically all over the place. During my radio days, receiving new music and actually getting it ahead of the actual release was always an awesome privilege to have. I just love music.
By the way – if you have Rolling Stone magazine, Miley is on the front cover. Inside, she’s really there to see. I wasn’t ready for that. Anyway, I enjoy their Best Albums and Songs of the year list for 2020. Taylor won it all, but Run the Jewels took #6!
“I will have to remember ‘I am here today to cross the swamp, not to fight all the alligators.’”— From The Art of Possibility by Rosamund and Benjamin Zander
Thursday, January 7, 2021
Hmmmmmm . . . a lot going on right now. A lot. Now, I’m enjoying this chat every day . . . mainly because it’s away from all that other stuff.
So, I ran again. I didn’t mention that yesterday I guess and was called out on it. But I did, because believe me . . . if I didn’t, I would definitely fess up. But, I ran. It’s like my meditation for the day. Helps my thoughts settle in and gets my focus on. Helping the body and mind with the 5k run every day.
Goals for this year:
- 5k every day
- Vlog – I want say every day
- Every work week – 4 days of the 18:6 fast
- Monthly 3 day fasts
I’ll explain more about that last one in the coming days, but I begin that fast on Monday night.
There is no elevator to success; you have to take the stairs. – Julie Rice (co-founder of SoulCycle, a New York City-based fitness company)
Wednesday, January 6, 2021
My son, Elliott, does the little intro for my vlog. He’s going to work on some other ones too, but I just wanted to give out the proper props to his work and imagination.
So, I actually started something this past Monday but I haven’t been able to talk about it. Mainly because I try to keep these videos quick & short, so I have to spread out the babble. Anyway – during the workweek, I typically try to do 4 days in a row of intermittent fasting for 18 hours with a 6 hour window of eating. Why? Well, this simply helps me control the food intake – like this week with no Christmas cookies. It also helps me while I’m out on the road, because it gets real easy to shovel in food between work projects that take me from house to house or business or school. While driving, I see the Dunkin’. Or a Starbucks. And there’s always a Wawa. Saves money, too! Also, I only do this 18:6 fast during a regular work week beginning Sunday overnight and continuing through Thursday. I finished dinner late last night – minutes before 8pm. I can eat today at 1:57pm. Oh, and lastly, I don’t do these fasts on Friday, Saturday, or Sunday. I mean – come on!
If you have good habits, time becomes your ally. All you need is patience. James Clear
Tuesday, January 5, 2021
Changing up the morning routine – already dressed for work in the video! We’ll see if this becomes a regular thing.
Now, I’m going to bring up a bad subject and I’m sorry. But – has everyone weighed themselves yet this year? Just curious. If it’s not a goal for you – awesome. If it is though . . . be sure to do it. I have a target weight that I know I want to be at for running better, more ease on my knees, and returning to Jiu-Jitsu. I actually did the weigh-in yesterday. Now, I know I felt puffy, but boy did I have a lot of Christmas cookies. The only other thing that’s different is me wearing my new Garmin watch all the time, which I did have on at weigh-in. I think you know where I’m going with this. It was the cookies then.
So, I ran again today and the streak continues. Hopefully, you all are knocking out your goals as well. I have more goals for 2021 coming that I’ll be talking about soon. One of which is coming next Monday. In the meantime, here’s the quote of the day:
“Today is the most valuable thing you can own. It is the only thing you have. Don’t waste it. Seize it. Live it.”
– via Ryan Holiday via Daily Stoic email from 1/27/19.
Monday, January 4, 2021
First Monday of the year. Back to work. Back to a routine. Me – I’m trying to figure out my morning routine with the addition of the daily 5k runs and vlogging. At this point, I’m just trying to pinpoint when to wake up and do all this stuff, but also be to work on time. I’ll post more about my morning routine as it builds and is recreated.
5k run is already done for the day, which I just did on the treadmill. Prior to the run, I always warm up with a walk for about 3 minutes. At the start of this morning saunter, I so didn’t want to do what was next – the run. However, I always underestimate the power of a good song to get you going. I hit up my Spotify playlist of “Angry Running 3” and Run the Jewels came on. Boom! By the end of my warm-up, I felt as if I could run through the wall. If you got a song that gets you going, put it on!
My quote of the day didn’t have a person to link it to. Whenever I had heard it before, I had scribbled it down. In turn, I wanted to find out who it was and googled race horse. I found all kinds of race horse quotes as well as regular horse quotes. None of which were the quote that I had jotted down. I did see a horse quote that brought a smile to my face.
“If it wasn’t for my horse, I wouldn’t have spent that year in college.” – Lewis Black. After watching “morning babble” on YouTube (please), go search for this hilarious bit.
Nevertheless, the quote I had planned for today was:
“A racehorse wants to run all the time!”
Later Monday night, I found within my notes, who said it. Couple years ago, I heard a podcast of the James Altucher Show and his guest was Ken Langone of Home Depot. He made the racehorse comment. FYI – I like Lowe’s better.
Sunday, January 3, 2021
I’m still enjoying the holidays and today is the last day of Christmas cookies for breakfast. Probably best too considering when some of those cookies were baked. Alright, let’s not think about that. Anyway – I already did my 5k run on the treadmill. Feeling good, feeling strong, 3 days in a row.
A couple people have reached out concerned and were wondering if I’m trying to hurt myself. I want to stress that I’m making sure that I watch myself and listen to my body. Back in 2019, I tried to do this feat and ran every day from January 1st to July 15th. That last day though, I ran in the morning and then went to BJJ. At the very end of class and after rolling with a friend, we did the traditional fist bump for “good roll” and then I went to push myself up off the mat. My right knee was not happy about that. Something happened. Something was strained. I could barely walk for a couple days let alone run. Since then, I have added some knee exercises and stretches to my routine. I actually feel stronger in that area now.
Today’s quote is from Han Solo, which reminded me that if you type “pew pew” in a text (and as long as you have an iPhone), it is received with the Star Wars “pew pew” sound. Sorry for the tangent, but it is fun to do.
“Never tell me the odds” – Han Solo
Saturday, January 2, 2021
Enjoying my first Saturday of the year and allowing it to unfold which ever way that it wants. Initially, I had plans of knocking out my 5k run early. BUT – when your 5 year old daughter joins you in the house library and enjoys listening to the Morning Phase record by Beck, well – you keep letting her flip that vinyl and push the start button. It was a wonderful chill morning.
However, the run got delayed. Then there was breakfast. And then, I needed to digest it all. So, I did the vlog before the run again. Once I go knock out the run though, I’ve got 2 days in a row! That’s a chain. As I learned from Jerry Seinfeld and how he became successful, he marks his calendar with a big “X” over the date for each day that he writes. The goal then is to not break the chain and write every single day of the year. I’ve got a 2 day chain – yeah!
Last night, we saw The Greatest Showman with the sickly talented actor – Hugh Jackman. By the way, there’s an an incredible podcast of him via The Tim Ferriss show. I highly suggest listening to it here.
The movie ends with today’s quote from PT Barnum:
“The noblest art is that of making others happy”
Friday, January 1, 2021
3 things . . . alright, 4 things: (1) Happy New Year (2) When you have an 11 year old on New Year’s Eve, the goal is midnight. So, we all slept in this morning. (3) My 5k run is coming a little later, but it’s coming!
I have many goals this year. One of them being a 5k run every day. The other one is doing this vlog. Basically, I’m here to help, but to be helped as well. Let’s inspire one another and have some fun along the way.
(4) Still eating cookies for breakfast because it’s the holidays!
“Win the Morning / Win the Day!” – Tim Ferriss