Category Archives: Fitness

3 Yard Gains

For the first time in years, I threw the football around with my brother.  It was deflated to the point where you could barely grip it to throw a good spiral and it felt like a Dominatrix’s whip when you caught it.  I almost said no.  I didn’t have the proper shoes and my pants had been falling down all day.  I said nothing, got up and went outside.   Needless to say we had fun.

I’ve been doing the same three actions every morning for the past few weeks – say nothing, get up and go outside.  It’s enabled me to get up in the morning and get the work done that has to be done.  I enjoy doing it however at the end of the day I find that I’m starved for human contact and have a tendency to ramble on about what’s happened in the past 24 hours in extreme detail.  Turns out very few people care about the daily 3 yard gain that I strive for on a daily basis.

How to lose weight in four easy steps, aka how to enact change, is well worth the read.   I saw it when I was reading Mark Suster’s treatise on unicorns (tech startup companies valued at over $1 billion).   It turns out that there are some things that you can’t edit down to one or two things.  Some stories have to be told in their entirety.  And a few are worth memorizing.

This week I plan to burn up the phone and make a few new friends.  I also want to fix a web site and get a few brave people to test it out.  Hopefully one or two of them can break it, expose the flaws and then I can fix it.   Any volunteers?





Rating Of Perceived Effort

I found this off of a Huffington Post article on fitness and decided that it may be a good philosophy to test out for a few weeks.   It’s been a while since I read an article and said “YESH!” out loud.  Rating of perceived effort is used in a workout to avoid over training the body or overworking a particular muscle group.   The emphasis is placed on showing up, doing the minimal amount of effort and if you “feel” like doing more, then do it.  If not, no problem, keep doing the minimum.

I’m all about breaking a big task down into smaller chunks, so here’s my breakdown to try out for the next few weeks.

Part 1 – Showing Up

Personally, I need to have specific instructions set into my calendar about who, what, where and when.  Most of the times, the why portion is self-evident, otherwise I won’t bother to book the meeting.

If I have a meeting for The Learning Studio, then I know who I’m meeting with (generally the title of the calendar entry – Scot and Oprah meeting), what we are discussing is in the description part, location of said meeting (google hangout, skype, Cafe Dineen, etc), and specific times (start and end time, as well as reminders).

Here’s what I’ve been doing for workouts:
Title – Workout
Time – 30 to 60 minutes, with a reminder two hours beforehand
Where – blank location
What – blank description
Why – isn’t it self-evident?

So that’s gotta change; get more specific for non-work related tasks.

Part 2a – Initial Action Item

I’ve got my calendar item – in this case a slow long jog – and now I need my initial action item.  In this case, it’s run for ten minutes then evaluate to see which path I should take.  I’m guilty of spending too much time planning out a task (such as calling someone new) to discover the gritty details about what has to be done and sometimes run out of time to get the task done.

So I’m only going to think about and note the initial action item (which is generally the hardest part of the task iteself) then dive into the initial action item.

Part 2b – Tracking Progress

In business, I’m all about tracking specific metrics to ensure that I’m still on the right path and

Maybe the metric that I’ve been using (weight) is the wrong one.  This will require a little bit more research online and looking inside myself to find something that I would enjoy tracking and is relatively easy to find.

Part 3 – Acknowledging Success

I’ll admit that I don’t do this enough.  It’s not that a big celebration is needed, but confiding in a few people that I’ve overcome an obstacle or reached a milestone is needed.  Everyone needs a pat on the back, a few words of encouragement and to hear those sweet words – “I believe in you”.


I’ve noticed that some of the most successful people in my life, only focus on the task at hand with minimal planning for the future.  Now this doesn’t mean that they didn’t plan, it just means that I never saw them do it on a daily or weekly basis.  Planning was something that was done at the start of a business, at the end of the fiscal year, and at a gathering or convention with your peers.  A decision to do something was generally motivated by personal reason more than a business reason (emotion over logic) and a decision to change things up was thought about over a period of months instead of hours or days.   And without another word, I’m off to do my slow jog. (Sept 14, 2015 – 5:32am)

Drawing Inspiration

For the longest time, I’ve been looking for validation. I remember growing up and looking for validation from my parents, brother and friends. I didn’t care too much about the opinions of my teachers but I did about the ones who stepped out of their “teacher” role and decided to ‘do more’.

It’s tough to do more. The best coaching advice I’ve received is to try to do 1% more each day. That’s all – 1%. Who can’t do 1% more than the last time they did it? I’ve been obsessed with trying to do more, continuously improving and refining the process, and finding ways to replicate myself (or pass on the innate knowledge that I’ve acquired).

Now I have the chance to provide validation to a few other people that up until a month ago, I didn’t know existed. I only hope that I can get them from a ‘thinking’ mindset (planning, scheming, etc) to a ‘doing’ mindset (taking the first step, talking to people, getting shit done, etc). It’s not easy and I only hope that there is enough time for them to pull off two successful ventures and help out the local community. (Why two? Because one is not enough).

To the little meat sacks at Georgian College in the entrepreneurship program, I hope that you will be able to make the shift and achieve something amazing. I’ve got your back and I’m here for you if you have any questions.

Today is day number 919. T-minus 18 days to launch. Happy times and here’s to great fashion!

Cottage Time!

Arrived Friday and spent most of the time getting things ready.  Most of the people showed up on Saturday and I had the pleasure of cooking steaks to perfection.  Since I hate doing dishes and love cooking, I spent quite a bit of time cooking lunches and dinners.

I’ve been hitting on the points that I made for myself – get in the water everyday, keep moving and write everyday. I’ve gone for two jogs since I’ve been up here, pushing myself each day. It has cooled off for the most part, but today I’ll avoid the jogging and stick with basic strengthening exercises.

The light hit the dock just right – throwing off the perfect amount of heat to put you back into a stupor after your morning coffee and breakfast.  The water had little waves in it, kicked up by the light breeze from the south. The fresh country air filling my nose with the smell of cedar and pine. I sit writing at the beer pong table, my espresso steaming in a mug and eyes drifting to refreshing water.

Three boats, three docks (one to be removed today), and eleven other bodies sunning themselves. Yesterday was the first day with everyone here, and today will be the first full day with the whole crew here. Last night we chose a team name (a play on the name for the tv show of Alaskan fishermen in the Bering Sea) and today will be the first round of beer pong.

I’ve kept my promise – ran 30 minutes yesterday morning and swam for another 15 out to the point and back, wrote over 500 words, and spent some time planning out work for August. Today I’ll spend some time working on new jobs, swimming farther and stretching sore muscles, and of course writing 500 words. I’ll try to take more pictures  today as well.

Dock removal today and we were in for a nice surprise.

Yes that’s a snake. Yes we had just removed the dock, aka his home.
Don’t worry, he found a new home in a tree above the motorboat.

Yes that’s a water snake and yes there were two people who were terrified of snakes, one of them being in the water at the time.  Long story short, the snake peacefully moved on, the dock was removed and order was restored to the universe.  Physical fitness for the day involved beer bobbing (explained below) and chasing the resident chipmunk – Chippy – around the cottage.

Beer Bobbing – take your ordinary PFD and turn it upside down.  Next you can either zip it up beforehand or do that once you have it on.  I opted for pre-zippage as it just made life easier and I don’t have a gut any more.  So zip it up then hold the PFD with the buckle facing away (back of the PFD facing your legs) and step one leg through each of the arm holes.  Pull up until you can feel your testicles in your throat.  Slide, jump, bellyflop into the water, swim back to the dock for your beer and let the current drift you away from the dock towards your friends.  A note of caution – ensure you are wearing lots of sunblock/sunscreen, sunglasses, hat and anything else you have to block the sun; after four beers you will forget about the sun and be having too much fun.  

Wednesday, Thursday, Friday, Saturday

In all honesty these days kind of blur together.  I do remember Beer Pong, missing out on 3 Man (I’ll have to learn how to play another time), a few boat rides and being part of several teams including Team Drunk and Team McDonald’s cashier (while playing Cranium).  I did go for a long run, suffered from heat stroke and had to avoid the sun for a bit.  In that time I managed to get some reading done, five days of the 90 Day Til Your Novel, and snoozed in a few Muskoka chairs.

Sunday and Monday
Most people left on Saturday so Sunday was a very relaxing day.  It was windy and rainy for most of the morning and early afternoon, cleared up for a few hours, then the sun dipped down and the remaining four people were sad. I remember kicking butts at Phase 10 and getting an amazing sleep in on Sunday.  Monday we packed up and were on the road by 11am back to civilization.


I needed the time off.  Things had been getting a little hectic, frustrating and my little brother had just left for the Town of Dawson City.  I got to meet some new people, had fun and forgot about my worries for a bit.  Now life is back in full swing and I’m looking forward to my time up to bat.  Until next time…..

Daily Writing

It’s been too long since the last post on here. A few changes have taken place – among them seeing my brother and friends moving away for new jobs. I’m sad at the distance it puts between us but draw inspiration from them.

I have a new daily challenge – writing every day. It may not be a post on here, an article on financing or for a novel or short story. The point is to write a minimum of 500 words a day and to keep at it regardless of what’s going on.  So far, I’ve found early in the morning is the best time to write – as well as to do my road work (more on that later).

I’m realizing again that I’m spending too much time traveling between destinations in too short of a time period. Less time traveling and more time being productive – so I’ve opted for a bit of down time between now and August 7th.
Looking back at the past few months, I find myself yearning for stability – having a place to call my home, a daily routine, planning again for the future. I want to put down roots and know that for the next two years I am there day in and day out.

Back to writing – I’ve spent a week writing every day (catching up on days where I have not been able to write) and I’m using exercises from two books to ensure that I’m writing something each day. In an ideal world one day of writing would be for this blog, one day for GC, one day for a potential article (press release, media kit, magazine article), one for creative (anything goes) and three for short story / novel. To keep up with daily writing, I’ll keep a folder of ideas to write on based on the above categories.

Just watched an interesting tv program on Dorothy and Herb Vogel – amazing collection of minimalist and conceptual art collected over 50 plus years. Even when the gallery that they donated some of their 4500 pieces of art to gave them an annuity, the Vogels used it to buy more art. It amazes me the length that some people will go to to participate in the creation of culture.

“Live a ‘Why not?’ life, man. Take the shot.
The shot is always worth taking.”

Kevin Smith (1970 – )
American producer, director and writer

(Yes it is only 400 words at the end…)

Feeling The Heat

I woke up this morning at sunrise (5:40am), got ready and walked out the front door. That’s when the heat hit me – 24C feeling like 32C and it was only 6:30am. It’s going to be a hot, sweaty, productive day.

I decided last night that I would wear a suit. A nice grey contraption that seals in the heat. I noticed another man at the train stattion wearing his full suit (I couldn’t bear to wear the jacket) and he barely broke a sweat. Now as I sit in this little green tube rocketing towards Union Station, I can feel the temperature slowly rise as people go about doing the basics – breathing, sweating, generating more heat through a variety of metabolic functions. Yes the A/C is not working very well and all of my locomotivites know it.

This week a number of things changed that may have a profound impact on my life or it may have none. It will all come down to a few choice decisions next week. Let the waiting game begin!

I’ve decided on three designs for the t-shirts and I’ll post them here next week.

That’s it for now. Have fun!


Due to recent events, I’m considering retirement.  The thought of lounging around at home in a bathrobe, drinking gin and tonic, and frolicking around the seniors centre with a bunch of other geriatrics appeals to me.  Well change geriatrics to beach bunnies and I’m in.

Over the next few weeks I’m going to chronicle the process of shutting down a business, the decisions that were made and insights into the mind of one of the greatest businessmen that I know – that is if he’ll let me.  More on that in a few days.

A second blog update in a week is on the way.  Web update is done and facebook page is done as well.  I forgot how easy it can all be if I remember the process and system that I’ve put in place – before that it was a drag and a time vampire.

Another youngin’ is spreading her wings and spending 3 months helping at an orphanage for developmentally challenged girls in the Ukraine – more info here.  I wish that I could be at the fundraiser and wish her the best in her travels.  Good luck Stef!

I’ve found that doing a short workout before dinner has helped me the most over the past few weeks – not that I’ll be able to continue it, but just that it’s the only thing that I’ve been able to do more than once in the past few months and it’s kind of fun.

Ok, sleep beckons.  I know that I’m forgetting the whole reason for writing this but it’s late and tomorrow is a new day.  Remember if you’re not getting what you want, you need more hugs (either give them or ask for them).