Tuesday, May 31, 2011
17 Year Anniversary
It's not what you think... today was my 17th anniversary of starting work at State Farm.
Drove a red Saturn to the lot that day... and today.
Ate lunch in the cafeteria then... and now.
Headed home to the insane party-rocking student apartment... today back to the condo.
Wore glasses... now contact lenses.
Worked for Rusty Hendren... today too (after a few tours of duty with others).
Weighed 150... add ten pounds.
Wore a suit... wore jeans.
Single... married.
That summer I wrote a collection of career goals which I still have to this day. Wanted to finish actuarial exams in 10 years, finished in six. Wanted to retire at 50, will probably clear that one by plenty as well, God willing.
There were some incredible breaks along the way, exams undeservedly passed, jobs opening up timely. My worst day at this job is better than the best at a thousand other ones. A book's worth of lessons learned about leading, respecting, failing. The State Farm career has been a life-altering gift that I intend to honor for its duration in great thanks.
Drove a red Saturn to the lot that day... and today.
Ate lunch in the cafeteria then... and now.
Headed home to the insane party-rocking student apartment... today back to the condo.
Wore glasses... now contact lenses.
Worked for Rusty Hendren... today too (after a few tours of duty with others).
Weighed 150... add ten pounds.
Wore a suit... wore jeans.
Single... married.
That summer I wrote a collection of career goals which I still have to this day. Wanted to finish actuarial exams in 10 years, finished in six. Wanted to retire at 50, will probably clear that one by plenty as well, God willing.
There were some incredible breaks along the way, exams undeservedly passed, jobs opening up timely. My worst day at this job is better than the best at a thousand other ones. A book's worth of lessons learned about leading, respecting, failing. The State Farm career has been a life-altering gift that I intend to honor for its duration in great thanks.
Monday, May 30, 2011
Exercise For The Eyes
From Yahoo! Health:
These simple exercises will help you maintain optimal vision and may also keep those annoying eye floaters at bay. Perform these exercises first thing in the morning, before bedtime, or any time your eyes feel fatigued. Make sure that your hands are clean and that your mood is relaxed. Commit to daily practice and you may just see better results within one month.
• Warm your eyes. Rub your palms together to create heat, and then place them against your eyes for five seconds. Repeat this three times.
• Roll your eyes. Start by looking up and then slowly circle10 times clockwise and 10 times counterclockwise.
• Focus. Hold a pen at arm's length, focus your eyes on it, and slowly bring the pen closer until it's about six inches away from your nose. Then slowly move it back, keeping your eyes focused on the pen, 10 times in all.
• Massage your temples. Using your thumb knuckles, massage your temples in small circles, 20 times in one direction and 20 in the other. Repeat the same actions above the mid-point of the eyebrows at the forehead, then below the eyes on both sides of the bridge of the nose.
• Take a mini-nap. Put your head back, close your eyes, and relax for three minutes.
These simple exercises will help you maintain optimal vision and may also keep those annoying eye floaters at bay. Perform these exercises first thing in the morning, before bedtime, or any time your eyes feel fatigued. Make sure that your hands are clean and that your mood is relaxed. Commit to daily practice and you may just see better results within one month.
• Warm your eyes. Rub your palms together to create heat, and then place them against your eyes for five seconds. Repeat this three times.
• Roll your eyes. Start by looking up and then slowly circle10 times clockwise and 10 times counterclockwise.
• Focus. Hold a pen at arm's length, focus your eyes on it, and slowly bring the pen closer until it's about six inches away from your nose. Then slowly move it back, keeping your eyes focused on the pen, 10 times in all.
• Massage your temples. Using your thumb knuckles, massage your temples in small circles, 20 times in one direction and 20 in the other. Repeat the same actions above the mid-point of the eyebrows at the forehead, then below the eyes on both sides of the bridge of the nose.
• Take a mini-nap. Put your head back, close your eyes, and relax for three minutes.
Eating Mistakes That Squash Workout Results
From Yahoo! Shine:
I’ve been the sports nutritionist for three professional teams and numerous athletes in my private practice, and whether you head to a 9-5 job each day and work out when you can, or you earn a living exercising, the right nutrition plan is the real key to results. Here are five mistakes that may interfere with getting the most out of your training time:
Drinking a Protein Shake Before a Workout
Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles.
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards.
Exercising on an Empty Stomach
It's physiologically impossible to burn pure body fat - during aerobic exercise you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping, you may end up eating away at your own muscle instead of building it!
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk.
Overusing Energy Bars
Overusing them can cause you to "eat back" the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich - and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later.
The Fix: If you’re going to eat within an hour of the end of your workout skip the bar, or go for it and pare down the portions in your next meal.
Not Eating Enough “Good” Fat
Every cell in the human body is partially made out of fat, including muscle, so "good" fat is needed to heal and repair post workout - without it you can stay sore and fail to see an improvement in strength and muscle tone.
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega3 fatty acids.
Buying Into the Afterburn Myth
While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge (note: a medium original Pinkberry = 230 calories).
The Fix: My general rule of thumb: the 50/50 principle - if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50% before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 cals both before and after hitting the gym – that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after.
I’ve been the sports nutritionist for three professional teams and numerous athletes in my private practice, and whether you head to a 9-5 job each day and work out when you can, or you earn a living exercising, the right nutrition plan is the real key to results. Here are five mistakes that may interfere with getting the most out of your training time:
Drinking a Protein Shake Before a Workout
Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles.
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards.
Exercising on an Empty Stomach
It's physiologically impossible to burn pure body fat - during aerobic exercise you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping, you may end up eating away at your own muscle instead of building it!
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk.
Overusing Energy Bars
Overusing them can cause you to "eat back" the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich - and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later.
The Fix: If you’re going to eat within an hour of the end of your workout skip the bar, or go for it and pare down the portions in your next meal.
Not Eating Enough “Good” Fat
Every cell in the human body is partially made out of fat, including muscle, so "good" fat is needed to heal and repair post workout - without it you can stay sore and fail to see an improvement in strength and muscle tone.
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega3 fatty acids.
Buying Into the Afterburn Myth
While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge (note: a medium original Pinkberry = 230 calories).
The Fix: My general rule of thumb: the 50/50 principle - if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50% before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 cals both before and after hitting the gym – that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after.
Practice Makes Elite
"The critical reality is that we are not hostage to some naturally granted level of talent. We can make ourselves what we will. Strangely, that idea is not popular. People hate abandoning the notion that they would coast to fame and riches if they found their talent. But that view is tragically constraining, because when they hit life's inevitable bumps in the road, they conclude that they just aren't gifted and give up. Maybe we can't expect most people to achieve greatness. It's just too demanding. But the striking, liberating news is that greatness isn't reserved for a preordained few. It is available to you and to everyone." - Geoffrey Colvin
This same article reiterated the widespread findings that 10,000 hours of practice - spread consistently and daily (weekends included) over a period of years - is a minimum characteristic of elite performance. For the calculator-averse, that works out to about 4 hours per day for seven years, or 3 hours a day for ten.
This same article reiterated the widespread findings that 10,000 hours of practice - spread consistently and daily (weekends included) over a period of years - is a minimum characteristic of elite performance. For the calculator-averse, that works out to about 4 hours per day for seven years, or 3 hours a day for ten.
Sunday, May 29, 2011
Checking It Out
Since I wrote my last check and had to order a new supply, I took a quick look back through the ones I'd written since I ordered my last batch (in 2005). During those six years I've written about 260 checks... less than four a month. Fair to say that debit cards are central to my lifestyle!
Saturday, May 28, 2011
It's 3 a.m. Do You Know Where Your Senses Are?
I love holiday weekends, because sleep schedules lose their power.
Ate a yummy pasta dinner with Dena, then cozied up on the couch and drifted off to sleep. Woke up three hours later around 9:30 p.m. with a fresh round of energy.
Played, read, blogged. Now it's three in the morning and Mr. Sandman is finally back for another visit. Pop in a good comedy DVD and lights out.
By the time I regain consciousness the sun will be high in the sky, the birds wide awake and the grass dispensing infinite doses of its unmistakable springtime aroma.
I drink it in and store it up. That's the dream of future freedom that brightens even the most overcast of workday mornings.
Ate a yummy pasta dinner with Dena, then cozied up on the couch and drifted off to sleep. Woke up three hours later around 9:30 p.m. with a fresh round of energy.
Played, read, blogged. Now it's three in the morning and Mr. Sandman is finally back for another visit. Pop in a good comedy DVD and lights out.
By the time I regain consciousness the sun will be high in the sky, the birds wide awake and the grass dispensing infinite doses of its unmistakable springtime aroma.
I drink it in and store it up. That's the dream of future freedom that brightens even the most overcast of workday mornings.
Hair-Brained Reality
Why is it that men get away with so little shaving? I've seen men trolling through the locker room who look like they're made of wool on all sides. Back hair, chest hair, leg hair... men get to walk around indifferent to the fact that they resemble a weed-choked lawn. Some don't even shave their face. But women seem to prefer us as hirsute brutes. Most women I know are meticulous about clean surfaces, and spend many an hour smoothing their legs and other hair-prone regions. Yet they demand little of the same from the opposite sex. Maybe it makes them feel more pristine by comparison when standing next to we Brillo pads with feet. I won't pretend to understand why women prefer it - I don't see seals pursuing chimps elsewhere in the animal kingdom, so am thinking that humans have the market cornered - but I will enjoy every minute...
Just Rain Clouds, Not A Falling Sky
Just before heading home from work last night I got a call from someone on my team. She said that we had sent out a quote to an agent indicating that a customer was entitled to a certain amount of money, which also happened to be an incorrect amount. Now the customer had surrendered their policy but only received a fraction of the amount we quoted. What should we do? I was to be briefed with more details and asked to render a decision the following morning.
I started to write a note to my boss asking for his opinion, then stopped. Then started again, then stopped. I realized that what I was doing was amplifying a potential problem rather than an actual problem. The more I typed, the more it felt like a business version of that old-fashioned worry that I extinguish increasingly well in my personal life. Let's wait and see what the real situation is before reacting to it.
It turned out that the amount of money at stake was small, and that no opinion was needed - clearly a settlement payment was required. So rather than introducing anxiety to my boss's already crammed mind, I was able to execute and move on, sparing him the grief.
More than that, I cast the issue from my mind during the evening in between. I've lived through enough potentially worrisome situations to know that things usually work out fine in the end. I credit it to God's plan of success for us. Rain is uncomfortable at first but enriching for the earth. The sky is rarely falling.
I started to write a note to my boss asking for his opinion, then stopped. Then started again, then stopped. I realized that what I was doing was amplifying a potential problem rather than an actual problem. The more I typed, the more it felt like a business version of that old-fashioned worry that I extinguish increasingly well in my personal life. Let's wait and see what the real situation is before reacting to it.
It turned out that the amount of money at stake was small, and that no opinion was needed - clearly a settlement payment was required. So rather than introducing anxiety to my boss's already crammed mind, I was able to execute and move on, sparing him the grief.
More than that, I cast the issue from my mind during the evening in between. I've lived through enough potentially worrisome situations to know that things usually work out fine in the end. I credit it to God's plan of success for us. Rain is uncomfortable at first but enriching for the earth. The sky is rarely falling.
Rushing A Fraternity
I'm more of a private party person and never fit in with the fraternity scene in college. But joining the fraternity of coaches is both easy and worthwhile. Here you have a collection of guys bent on getting better, and often with optimism.
Case in point is NCHS head coach Dave Witzig. He fits my style as an enthusiast: "Let's go! Iron sharpens iron! This stuff works! We've got a shot!"
Plus, Dave was eager to share his "amazing" amount of DVD's and VCR tapes about coaching with me. Then he sent a note with a subscription to a basketball coaching newsletter and Twitter account. That coach (Alan Stein) is another who overflows with positive thinking:
“Be more concerned with your character than your reputation. Character is what you really are. Reputation is what people say you are.”
“Nothing great was ever achieved without enthusiasm.”
“Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.”
A fraternity is a brotherhood, and it's hard to beat one that recycles the truisms of successful living. Count me in!
Case in point is NCHS head coach Dave Witzig. He fits my style as an enthusiast: "Let's go! Iron sharpens iron! This stuff works! We've got a shot!"
Plus, Dave was eager to share his "amazing" amount of DVD's and VCR tapes about coaching with me. Then he sent a note with a subscription to a basketball coaching newsletter and Twitter account. That coach (Alan Stein) is another who overflows with positive thinking:
“Be more concerned with your character than your reputation. Character is what you really are. Reputation is what people say you are.”
“Nothing great was ever achieved without enthusiasm.”
“Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.”
A fraternity is a brotherhood, and it's hard to beat one that recycles the truisms of successful living. Count me in!
Thursday, May 26, 2011
One Good Use For Algebra
Was tutoring one of my regulars this week at the Normal Public Library when the staff starts tittering about tornado warnings in the area.
Meanwhile, he and I calmly cranked through homework.
The staff tapped us on the shoulder. A funnel cloud had touched down in Heyworth, and by policy the NPL evacuates to the basement.
Dozens of us parade down to the nether chambers (actually the community room, but that sounds undramatic).
We set up shop in the far corner of the room. While staff is announcing to the room about refreshments available, we hunker down to do more math.
Staff makes rumblings about a possible touchdown in Normal (false, in the end). Whatever. We're too busy finding the slope and y-intercept.
Staff taps me on the shoulder. This is something, huh? she asks. Yep, I acknowledge with a quick and gracious smile. Then back to simplifying radicals.
The sirens stop. The room empties.
Except us. We're nearly done rocking through a 50-point assignment.
Use #1 for algebra: Disaster relief.
Meanwhile, he and I calmly cranked through homework.
The staff tapped us on the shoulder. A funnel cloud had touched down in Heyworth, and by policy the NPL evacuates to the basement.
Dozens of us parade down to the nether chambers (actually the community room, but that sounds undramatic).
We set up shop in the far corner of the room. While staff is announcing to the room about refreshments available, we hunker down to do more math.
Staff makes rumblings about a possible touchdown in Normal (false, in the end). Whatever. We're too busy finding the slope and y-intercept.
Staff taps me on the shoulder. This is something, huh? she asks. Yep, I acknowledge with a quick and gracious smile. Then back to simplifying radicals.
The sirens stop. The room empties.
Except us. We're nearly done rocking through a 50-point assignment.
Use #1 for algebra: Disaster relief.
Random Dream Bits
Dreamed that I was in the basement of a small building. Apparently Scott Hillegass had decided to start up a church and asked me to be the preacher. I was dressed toga-style in a white bed sheet on top of my normal clothes. I had no idea what I was supposed to say, who the half-dozen or so people here were or what they believed. He introduced me with fanfare as if I were a celebrity. I started stalling and feeling out the crowd for their beliefs and got the impression that they were strict Bible fundamentalists. End of segment.
Dreamed that I discovered a piece of hair in my mouth. Gave it a mild tug, learned that it was about six inches long... and snared between two teeth. Could slide it almost all the way out in one direction, but not quite. Eased it back the other direction, still got stuck at the end. Started yanking. Wedged in. Woke up.
Dreamed that I discovered a piece of hair in my mouth. Gave it a mild tug, learned that it was about six inches long... and snared between two teeth. Could slide it almost all the way out in one direction, but not quite. Eased it back the other direction, still got stuck at the end. Started yanking. Wedged in. Woke up.
Wednesday, May 25, 2011
Cranking Down The Stress
Sitting in the parking lot of the barber shop, I was ready to execute the next part of my plan. A quick trim, then off to the gym for some stationary biking.
Opened the door of the car, quick wallet check.
My debit card is gone.
The worry-meter starts climbing rapidly.
Countermeasures.
Where could it be?
Could've left it at Baxter's restaurant, failing to take it out of the folder after paying. Meter falls.
Or could've fallen out of my wallet just about anywhere. Meter rises. Because I've lightened the wallet recently so the pockets inside could be loose. Meter rises. But let's assume not for now. Meter falls.
Could've put it in pants pocket after lunch, still there at home after changing clothes. Meter falls.
Got enough cash to pay for hair cut? Yes. Meter falls.
Get hair cut or investigate lost card?
Every passing minute increases chance that someone's out gutting my bank account. Meter rises.
Daily debit card limit should mute the damage, but still. Meter falls.
Ditching the hair cut could also mean ditching the trip to the gym afterward. Meter rises.
Ah, put a little faith in God. Get the hair cut. Meter falls.
Inside waiting area. Got cell phone. Could call Dena and try to describe where the pants are and have her search. Could call Baxter's first (don't have number). Let's call Dena and ask for Baxter's phone number.
No answer. Meter rises? Nah. Faith is carrying the day now.
Finished hair cut. Can I borrow their phone book? Call Baxter's. Got my card?
They'll go check. Waiting... waiting... yes!
Off to the gym. Good workout.
Off to Baxter's for the pick-up.
Almost home. Remember Dena said that gas prices about to shoot up tomorrow due to Joliet refinery snafu. Pull into Qik-n-EZ.
Swipe card. Doesn't work. Meter holds steady.
Maybe Baxter's accidentally demagnetized or damaged the card? Can just order new one tomorrow. Meter holds steady.
Maybe just problem with this pay-at-the-pump machine? Pay inside. Swipe the card. It works! Meter falls to zero.
Thanks to God my personal mental health trainer for the exercise. Faith muscles sufficiently pumped for the day.
Opened the door of the car, quick wallet check.
My debit card is gone.
The worry-meter starts climbing rapidly.
Countermeasures.
Where could it be?
Could've left it at Baxter's restaurant, failing to take it out of the folder after paying. Meter falls.
Or could've fallen out of my wallet just about anywhere. Meter rises. Because I've lightened the wallet recently so the pockets inside could be loose. Meter rises. But let's assume not for now. Meter falls.
Could've put it in pants pocket after lunch, still there at home after changing clothes. Meter falls.
Got enough cash to pay for hair cut? Yes. Meter falls.
Get hair cut or investigate lost card?
Every passing minute increases chance that someone's out gutting my bank account. Meter rises.
Daily debit card limit should mute the damage, but still. Meter falls.
Ditching the hair cut could also mean ditching the trip to the gym afterward. Meter rises.
Ah, put a little faith in God. Get the hair cut. Meter falls.
Inside waiting area. Got cell phone. Could call Dena and try to describe where the pants are and have her search. Could call Baxter's first (don't have number). Let's call Dena and ask for Baxter's phone number.
No answer. Meter rises? Nah. Faith is carrying the day now.
Finished hair cut. Can I borrow their phone book? Call Baxter's. Got my card?
They'll go check. Waiting... waiting... yes!
Off to the gym. Good workout.
Off to Baxter's for the pick-up.
Almost home. Remember Dena said that gas prices about to shoot up tomorrow due to Joliet refinery snafu. Pull into Qik-n-EZ.
Swipe card. Doesn't work. Meter holds steady.
Maybe Baxter's accidentally demagnetized or damaged the card? Can just order new one tomorrow. Meter holds steady.
Maybe just problem with this pay-at-the-pump machine? Pay inside. Swipe the card. It works! Meter falls to zero.
Thanks to God my personal mental health trainer for the exercise. Faith muscles sufficiently pumped for the day.
This Week In Counterproductive Marketing
Seen flashing on the marquee outside an Italian restaurant:
"NEW AT AVANTI'S: COME IN AND TRY COD LOIN."
"NEW AT AVANTI'S: COME IN AND TRY COD LOIN."
Monday, May 23, 2011
Speedy Delivery
Yet another example in the long list of reasons I am impressed and a happy alum of HCC. The response within 12 hours of my request shared last night:
"Hello Joe,
Thank you for your interest in the ACT classes. I am the Program Manager in charge of the college prep program and I am always interested in new instructors for new college prep classes. If you have an idea for a new class I have attached a course proposal that you can fill out and return to me with your resume for consideration. As far as the current ACT program, it is taught by 3 instructors; science, math and English areas. There is no need to sign up, our lead instructor is more than happy to touch base with you about the program. I will pass along your email and have her contact you to set something up.
Thank you Joe, let me know if you have any questions I can answer for you!
Jennifer Feamin"
"Hello Joe,
Thank you for your interest in the ACT classes. I am the Program Manager in charge of the college prep program and I am always interested in new instructors for new college prep classes. If you have an idea for a new class I have attached a course proposal that you can fill out and return to me with your resume for consideration. As far as the current ACT program, it is taught by 3 instructors; science, math and English areas. There is no need to sign up, our lead instructor is more than happy to touch base with you about the program. I will pass along your email and have her contact you to set something up.
Thank you Joe, let me know if you have any questions I can answer for you!
Jennifer Feamin"
Heartland Idol
Proud Heartland Community College alum! The new president is glad to let his hair down during fund raiser Heartland Idol, that's pretty cool.
Sunday, May 22, 2011
Another Ace
"This is the purpose of living: being happy, being peaceful." - Novak Djokovic
I find that quote to be inspirational not only because of the principled perspective it gives off from a person who has dominated professional tennis this year in almost historic fashion.
It's also worth noting that he was a boy growing up in war-torn Kosovo.
Tomorrow I'll undoubtedly face some adversity at the office, as most days provide. And if I'm man enough, I'll keep a smile in my heart throughout.
I find that quote to be inspirational not only because of the principled perspective it gives off from a person who has dominated professional tennis this year in almost historic fashion.
It's also worth noting that he was a boy growing up in war-torn Kosovo.
Tomorrow I'll undoubtedly face some adversity at the office, as most days provide. And if I'm man enough, I'll keep a smile in my heart throughout.
The Vital Frontier
"Great distance, in either time or space, has a wonderful power to lull and render quiescent the human mind." - Abraham Lincoln
Lincoln made this point in the midst of a speech about temperance - the movement against the "evils" of alcohol. But his point exactly was that the old method in those days of blasting drunkards with the premise that their behavior was immoral, and rode the straight track to eternal damnation, was ineffective for a couple of reasons. First, the general resistance of human nature against any motivation hurled downward from a platform of superiority. And second, the dullness (no matter how terrifying that eventual specter might be) that any vision impresses upon a person when it will not come to pass for many years.
Blessedly it works in the other direction too. The ghosts, nightmares and scars of the past wash away with the weakness of a footprint near the tide. Sometimes, or with practice, even of the recent past.
Lincoln made this point in the midst of a speech about temperance - the movement against the "evils" of alcohol. But his point exactly was that the old method in those days of blasting drunkards with the premise that their behavior was immoral, and rode the straight track to eternal damnation, was ineffective for a couple of reasons. First, the general resistance of human nature against any motivation hurled downward from a platform of superiority. And second, the dullness (no matter how terrifying that eventual specter might be) that any vision impresses upon a person when it will not come to pass for many years.
Blessedly it works in the other direction too. The ghosts, nightmares and scars of the past wash away with the weakness of a footprint near the tide. Sometimes, or with practice, even of the recent past.
The Play's Next ACT
I'm enthusiastic after sending a note to Heartland Community College's Community Education "contact us" e-mail address. Let's see what happens!
"Hello!
In the 2011 Summer catalog there were offerings of Enhanced ACT Review. I am a volunteer math tutor at Normal Community High School and interested in learning about ACT prep classes with the possibility of teaching one someday. I am considering enrolling in one of the courses offered so as to observe, but thought it might be useful to meet someone who could visit informally with me about HCC's program, or possibly direct me to a resource to learn. Might someone be able to advise me what to do next?
Thank you!
Joe McDonald
(309) 706-1409 (c)
(309) 766-7384 (w)"
"Hello!
In the 2011 Summer catalog there were offerings of Enhanced ACT Review. I am a volunteer math tutor at Normal Community High School and interested in learning about ACT prep classes with the possibility of teaching one someday. I am considering enrolling in one of the courses offered so as to observe, but thought it might be useful to meet someone who could visit informally with me about HCC's program, or possibly direct me to a resource to learn. Might someone be able to advise me what to do next?
Thank you!
Joe McDonald
(309) 706-1409 (c)
(309) 766-7384 (w)"
Not An Insult, But It's Definitely A Mochrie
Dena and I bought tickets to see improv comedians Brad Sherwood and Colin Mochrie from "Who's Line Is It Anyway?" perform at the Bloomington Center for the Performing Arts on Saturday, October 15 (see the preview here). Is anyone else going? Drop us a line and maybe we can do dinner beforehand.
The Perfect Gift?
"Give honest, sincere appreciation." - Dale Carnegie
What gift could be better? It's free. It's thoughtful. It's needed, or at least useful. And even if it's returned, it's a good thing.
You reach a stage in life where material items, great as they are, can easily be superseded by the right words.
Through all the years of receiving performance evaluations at the office, I remember one written sentence: "Man of great character." Completely uncalled for, and unlike anything I've seen before or since, but may go down as the highlight of my career.
Someone else used the term "man of action." An innocent remark made in the context of a larger conversation, but powerful in my ears.
"Thanks for helping me with math." Even where the need is clear and the benefits are obvious, the unprompted gratitude makes the effort seem that much more worthwhile.
"You are an excellent supervisor," from someone I've worked with only occasionally.
"You can definitely write, no doubt about that."
"You need to teach."
I try to return the favor in thanks to God, which has been been portioned to me in such gracious abundance that I may never be able to do so justly in full measure.
What gift could be better? It's free. It's thoughtful. It's needed, or at least useful. And even if it's returned, it's a good thing.
You reach a stage in life where material items, great as they are, can easily be superseded by the right words.
Through all the years of receiving performance evaluations at the office, I remember one written sentence: "Man of great character." Completely uncalled for, and unlike anything I've seen before or since, but may go down as the highlight of my career.
Someone else used the term "man of action." An innocent remark made in the context of a larger conversation, but powerful in my ears.
"Thanks for helping me with math." Even where the need is clear and the benefits are obvious, the unprompted gratitude makes the effort seem that much more worthwhile.
"You are an excellent supervisor," from someone I've worked with only occasionally.
"You can definitely write, no doubt about that."
"You need to teach."
I try to return the favor in thanks to God, which has been been portioned to me in such gracious abundance that I may never be able to do so justly in full measure.
Friday, May 20, 2011
Birth Of Adult Man Surprisingly Low-Key
Bromenn Hospital released the birth announcement of an adult male at 9:31 p.m. Friday evening. He was 70 1/4" long and weighed 158 pounds, 3 ounces. A full head of wiry hair caused some discomfort, but the lean build aided in delivery. The child has blue eyes, fair skin, and a wife. Observers struggled to explain how he was born an older brother. The newborn's family also includes ten siblings-in-law, eleven nieces and nephews.
Thanks to the proactive establishment of a Facebook account, dozens of well-wishers shared their happiness at the occasion.
St. Matthew's Catholic elementary school.
Driscoll Catholic High School.
Calvary United Methodist Church.
Illinois State University.
Leadership McLean County.
State Farm Insurance Company.
Pundits predict an extremely fortunate future.
Thanks to the proactive establishment of a Facebook account, dozens of well-wishers shared their happiness at the occasion.
St. Matthew's Catholic elementary school.
Driscoll Catholic High School.
Calvary United Methodist Church.
Illinois State University.
Leadership McLean County.
State Farm Insurance Company.
Pundits predict an extremely fortunate future.
Thor
As the anniversary of the moment of my birth struck (9ish), Dena and I took in the best movie I could spy on the board.
The preview of Thor described a fallen hero, an impatient heir to the throne of his father's kingdom and homeland. I figured the chances were high that he'd rally in a fantastic spin on the American underdog tale.
It was a bonus that the kingdom of Asgard was at war with a race of frozen giants. Giants, as Hidden Bloggers know, are awesome.
Natalie Portman was a pleasant surprise, particularly as a comedienne. There were several feel-good comedy moments using the awkward intersection of Thor's regally-clad friends and a dusty New Mexico town.
Rene Russo gives about a two-minute performance... I had to wonder what she was making per second of air time.
In the end, all the right criteria are met. Good triumphs, peace reigns, monsters are smashed.
The theater was about half-full. If you want an excuse to see an action flick and it's been a while, run out and see it soon before something more interesting debuts!
The preview of Thor described a fallen hero, an impatient heir to the throne of his father's kingdom and homeland. I figured the chances were high that he'd rally in a fantastic spin on the American underdog tale.
It was a bonus that the kingdom of Asgard was at war with a race of frozen giants. Giants, as Hidden Bloggers know, are awesome.
Natalie Portman was a pleasant surprise, particularly as a comedienne. There were several feel-good comedy moments using the awkward intersection of Thor's regally-clad friends and a dusty New Mexico town.
Rene Russo gives about a two-minute performance... I had to wonder what she was making per second of air time.
In the end, all the right criteria are met. Good triumphs, peace reigns, monsters are smashed.
The theater was about half-full. If you want an excuse to see an action flick and it's been a while, run out and see it soon before something more interesting debuts!
Thursday, May 19, 2011
Five Easy Steps To Becoming A Millionaire
From Yahoo! Finance:
Who wouldn't want to be worth a million dollars? Many of us dream of achieving this goal, more often than not for the sake of the freedom financial stability would bring. So how can we get there? The answers are actually much easier than you might expect. Here are several easy steps to get you into the millionaires' club. (With a little discipline and the help of some powerful savings vehicles, anyone can hit this mark.)
1. Only Marry Once
According to "The Millionaire Next Door" by Thomas J. Stanley, Ph.D and William D. Danko, Ph.D, the average millionaire is married with three children. The wives of these millionaires are good budgeters and most often described as even more frugal than their husbands. Interestingly, according to Stanley and Danko's survey, half of these wives do no work outside the home and of those who do, they are most likely teachers.
One upside of only marrying once is avoiding the costs of divorce and of subsequent weddings. The cost of a divorce depends on many factors including income, attorney fees, court fees, and the assets a couple has and how they are divided. The average wedding cost in the United States in 2010, according to The Wedding Report.com, was $24,070.
2. Live Off One Income
One of the advantages of having a life partner is the potential to pull in two incomes. If you are able, consider structuring your set expenses based on only one income, and save what comes in from the other income. Doing so strengthens your financial position in two ways: In case of an emergency or if one partner loses their job, you will not only have less set expenses to cover, but you will also have built up your net worth as a safety measure.
3. Choose the Right Career
According to The Millionaire Next Door, "self-employed people make up less than 20% of the workers in America but account for two-thirds of the millionaires." The book goes on to list an average of 45 to 55 hours spent working per week, so by no means is this the self-employed fantasy of playing golf while your business grows.
The idea of the "right" career can encompass a myriad of factors. Ideally, this would be a career you enjoy, otherwise you likely won't be putting in the dedication required to be successful. The right career would also coincide with overall working trends, or at least not work directly against them. For example, starting a career in typewriter manufacturing may be something you are passionate about, but it would likely suffer due to the current technological trends.
4. Put Your Money in Appreciating Assets
According to Stanley and Danko, the millionaires in their survey invested nearly 20% of their realized household income each year. Nearly 20% of the household's wealth is held in "transaction securities such as publicly traded stocks and mutual funds" and the millionaires tended to rarely sell their equities. Only a very small number of the millionaires surveyed had ever leased a car; few even drove the current year model. Half of those surveyed had lived in their homes for more than 20 years, which, as the authors point out, means they have likely enjoyed "significant increases in the value of their homes."
The end result? These people put a financial priority on assets that will make them money, from their homes to their businesses.
5. Don't Live the Millionaire Lifestyle
Warren Buffett's frugal lifestyle (especially relative to his net worth) is the go-to example for this point. The average value of the surveyed millionaires' homes was $320,000. The bottom line is, those who spend their money on non-appreciating assets cannot put that same money in an asset that will net them a return and increase their wealth. If it is important to you to build your financial worth, stop spending it on new cars, toys and clothes. (The Oracle of Omaha has a net worth in the billions, but his lifestyle is not as rich as you may think.)
The Bottom Line
Becoming a millionaire is easier than ever. While this is a dream that will take work and discipline to achieve, it isn't as far out of reach as you might think. Be smart with your money and before you know it, you'll be able to count yourself among the world's wealthier citizens.
Who wouldn't want to be worth a million dollars? Many of us dream of achieving this goal, more often than not for the sake of the freedom financial stability would bring. So how can we get there? The answers are actually much easier than you might expect. Here are several easy steps to get you into the millionaires' club. (With a little discipline and the help of some powerful savings vehicles, anyone can hit this mark.)
1. Only Marry Once
According to "The Millionaire Next Door" by Thomas J. Stanley, Ph.D and William D. Danko, Ph.D, the average millionaire is married with three children. The wives of these millionaires are good budgeters and most often described as even more frugal than their husbands. Interestingly, according to Stanley and Danko's survey, half of these wives do no work outside the home and of those who do, they are most likely teachers.
One upside of only marrying once is avoiding the costs of divorce and of subsequent weddings. The cost of a divorce depends on many factors including income, attorney fees, court fees, and the assets a couple has and how they are divided. The average wedding cost in the United States in 2010, according to The Wedding Report.com, was $24,070.
2. Live Off One Income
One of the advantages of having a life partner is the potential to pull in two incomes. If you are able, consider structuring your set expenses based on only one income, and save what comes in from the other income. Doing so strengthens your financial position in two ways: In case of an emergency or if one partner loses their job, you will not only have less set expenses to cover, but you will also have built up your net worth as a safety measure.
3. Choose the Right Career
According to The Millionaire Next Door, "self-employed people make up less than 20% of the workers in America but account for two-thirds of the millionaires." The book goes on to list an average of 45 to 55 hours spent working per week, so by no means is this the self-employed fantasy of playing golf while your business grows.
The idea of the "right" career can encompass a myriad of factors. Ideally, this would be a career you enjoy, otherwise you likely won't be putting in the dedication required to be successful. The right career would also coincide with overall working trends, or at least not work directly against them. For example, starting a career in typewriter manufacturing may be something you are passionate about, but it would likely suffer due to the current technological trends.
4. Put Your Money in Appreciating Assets
According to Stanley and Danko, the millionaires in their survey invested nearly 20% of their realized household income each year. Nearly 20% of the household's wealth is held in "transaction securities such as publicly traded stocks and mutual funds" and the millionaires tended to rarely sell their equities. Only a very small number of the millionaires surveyed had ever leased a car; few even drove the current year model. Half of those surveyed had lived in their homes for more than 20 years, which, as the authors point out, means they have likely enjoyed "significant increases in the value of their homes."
The end result? These people put a financial priority on assets that will make them money, from their homes to their businesses.
5. Don't Live the Millionaire Lifestyle
Warren Buffett's frugal lifestyle (especially relative to his net worth) is the go-to example for this point. The average value of the surveyed millionaires' homes was $320,000. The bottom line is, those who spend their money on non-appreciating assets cannot put that same money in an asset that will net them a return and increase their wealth. If it is important to you to build your financial worth, stop spending it on new cars, toys and clothes. (The Oracle of Omaha has a net worth in the billions, but his lifestyle is not as rich as you may think.)
The Bottom Line
Becoming a millionaire is easier than ever. While this is a dream that will take work and discipline to achieve, it isn't as far out of reach as you might think. Be smart with your money and before you know it, you'll be able to count yourself among the world's wealthier citizens.
The High C's
"Don't criticize, condemn or complain." - Dale Carnegie
Looks like I might be working overtime on my birthday weekend. Like other surprises, I trust that the good purpose will reveal itself in the end.
Looks like I might be working overtime on my birthday weekend. Like other surprises, I trust that the good purpose will reveal itself in the end.
Low Volume
"As it is said that the writers of great prose often start as writers of bad poetry, so it may be said that this writer of great short speeches started by writing bad long ones." - William Miller, about Abraham Lincoln
If there's one thing I'd like to do, it's to cut down on empty syllables. Who knows where it stems from, but I tend to say things for the sake of saying them sometimes. It may be an attempt at humor that isn't even particularly clever or funny in my own mind before it pours out. It may be a temptation to say the last word of the conversation.
Today I was running a meeting after a fairly bumpy night of sleep. So short in fact, that I hustled into work to run this meeting without a shower. The topic of the meeting was customer service, and there were plenty of chances to laugh. Fortunately, there were a few times when a dumb thought passed through my head - and I consciously let it run on its merry way. I think mainly it's because I was aware of my own heightened susceptibility to bad judgment in my tired state, so I was less likely to blurt something out without checking it at the door.
Silence is much more valuable than I've given it credit. Words are like coins - losing their value as more are made. A quiet smile goes a long way.
If there's one thing I'd like to do, it's to cut down on empty syllables. Who knows where it stems from, but I tend to say things for the sake of saying them sometimes. It may be an attempt at humor that isn't even particularly clever or funny in my own mind before it pours out. It may be a temptation to say the last word of the conversation.
Today I was running a meeting after a fairly bumpy night of sleep. So short in fact, that I hustled into work to run this meeting without a shower. The topic of the meeting was customer service, and there were plenty of chances to laugh. Fortunately, there were a few times when a dumb thought passed through my head - and I consciously let it run on its merry way. I think mainly it's because I was aware of my own heightened susceptibility to bad judgment in my tired state, so I was less likely to blurt something out without checking it at the door.
Silence is much more valuable than I've given it credit. Words are like coins - losing their value as more are made. A quiet smile goes a long way.
Inside The ACTing Studio
It appears that the going rate for ACT exam prep training is about $7 an hour. That's a bit surprising to me on one hand, since I've heard anecdotally that math tutors can charge $20/hr for a 1-on-1 session. I presume that's to help someone pass, say, Algebra 1. A single class contributes a whim to a person's GPA, which is one measure that broadens a student's options when applying for college. Meanwhile the ACT, for better or worse, is another key measure that colleges look to. So pound for pound, a single question on the ACT means more to a student's future than one on an algebra test. That $7 is the market rate for an hour of ACT instruction speaks to the group (i.e. less individualized) format, and perhaps that the rates I've seen are charged by public schools.
I'm thinking about enrolling in one of these 12-hour sessions to learn the instructors' approach. I'd like to teach an ACT prep class someday.
I'm thinking about enrolling in one of these 12-hour sessions to learn the instructors' approach. I'd like to teach an ACT prep class someday.
Monday, May 16, 2011
Young Prepares For Big Race In Charleston
From Pulitzer-Prize winning Woodford County Journal sportswriter Wade Sauder:
CHARLESTON, IL -
Kelsey Young of Eureka High School has qualified for the state finals in the 16 x 800 relay in Charleston this weekend.
The smooth-striding junior will face stiff competition as she runs nearly four miles around the track against a legion of her family members alternating 800-meter shifts.
Family patriarch/coach Duane Freidinger released his lineup to the media on Monday in accordance with IHSA rules.
Young should feel right at home during the first quarter of the race, lining up alongside dad Troy "Man of Steel" Young at the gun. After the baton's passed to 5K specialist Jane Freidinger, exchanges will follow to Peachtree veteran Dona Young and future Freshman of the Year Macie Sauder.
More sneaker jockeys will push Young's second wind in the next leg. Seven-miler aunt Dena McDonald, half-marathoning Darren Freidinger and Joe McDonald, and Chicago marathoner aunt Zina Young will do their best to outsprint her while minimizing calf, hamstring and groin pulls.
If the heart and soul of the Eureka 4 x 800 relay team needs to gain ground, she might find opportunity against the higher-mileage pistons of Roanoke legend Jeff Sauder, Vermeda "Kangaroo" Freidinger, Thad "Gunner" Heffren and great-grandmother Lucille Young.
Record crowds are predicted to cheer on the home stretch, as Young's resolve is matched up against the uber-competitive engines of Hornet Hall-of-Famers Jodie Sauder and Tracy Heffren. All-stater-in-training Lane Young will empty the tanks against his sister to the final handoff, when all-sport Roanoke-Benson Rocket Taylor Sauder will dash to the finish line with all-conference speed.
While Vegas oddsmakers give a slight edge to the family, Young's camp was brazenly optimistic.
"Handoffs are important. She doesn't have to do any," said strategy coach Kristin Smead.
"She's extremely mentally strong right now," said conditioning coach Trish Guinee. "She gets in the zone and blocks out all distractions. While texting, that is. Usually while running too."
"We've done a lot of core exercises, interval training, and tapered her distance the last few weeks," said strength coach Kurt Freidinger. "She's ready to go."
The undercard to the main event will showcase a spirited hybrid contest of freeze tag, wrestling and Beyblade. World's Strongest Man prodigy Tyler Heffren is a favorite to contend against an assortment of siblings and cousins officiated by sister Courtney Heffren, who will make up the rules as they go, and to her advantage.
In the event of rain, Elisabeth Freidinger will attempt to set a world record for most laps run consecutively in increasingly random directions.
CHARLESTON, IL -
Kelsey Young of Eureka High School has qualified for the state finals in the 16 x 800 relay in Charleston this weekend.
The smooth-striding junior will face stiff competition as she runs nearly four miles around the track against a legion of her family members alternating 800-meter shifts.
Family patriarch/coach Duane Freidinger released his lineup to the media on Monday in accordance with IHSA rules.
Young should feel right at home during the first quarter of the race, lining up alongside dad Troy "Man of Steel" Young at the gun. After the baton's passed to 5K specialist Jane Freidinger, exchanges will follow to Peachtree veteran Dona Young and future Freshman of the Year Macie Sauder.
More sneaker jockeys will push Young's second wind in the next leg. Seven-miler aunt Dena McDonald, half-marathoning Darren Freidinger and Joe McDonald, and Chicago marathoner aunt Zina Young will do their best to outsprint her while minimizing calf, hamstring and groin pulls.
If the heart and soul of the Eureka 4 x 800 relay team needs to gain ground, she might find opportunity against the higher-mileage pistons of Roanoke legend Jeff Sauder, Vermeda "Kangaroo" Freidinger, Thad "Gunner" Heffren and great-grandmother Lucille Young.
Record crowds are predicted to cheer on the home stretch, as Young's resolve is matched up against the uber-competitive engines of Hornet Hall-of-Famers Jodie Sauder and Tracy Heffren. All-stater-in-training Lane Young will empty the tanks against his sister to the final handoff, when all-sport Roanoke-Benson Rocket Taylor Sauder will dash to the finish line with all-conference speed.
While Vegas oddsmakers give a slight edge to the family, Young's camp was brazenly optimistic.
"Handoffs are important. She doesn't have to do any," said strategy coach Kristin Smead.
"She's extremely mentally strong right now," said conditioning coach Trish Guinee. "She gets in the zone and blocks out all distractions. While texting, that is. Usually while running too."
"We've done a lot of core exercises, interval training, and tapered her distance the last few weeks," said strength coach Kurt Freidinger. "She's ready to go."
The undercard to the main event will showcase a spirited hybrid contest of freeze tag, wrestling and Beyblade. World's Strongest Man prodigy Tyler Heffren is a favorite to contend against an assortment of siblings and cousins officiated by sister Courtney Heffren, who will make up the rules as they go, and to her advantage.
In the event of rain, Elisabeth Freidinger will attempt to set a world record for most laps run consecutively in increasingly random directions.
10 Naughty Ways To Ruin A Good Night's Sleep
From Healthy Living on Shine. Hidden Blog note, for those of you who like cliff notes and hit the sack at midnight:
12:00 p.m. Stop drinking caffeine.
3:00 p.m. Stop napping.
7:00 p.m. Stop eating big.
8:00 p.m. Stop drinking. Stop exercising.
10:30 p.m. Stop that nice, hot bath.
11:00 p.m. Stop working and turn off all screens. High-carb snack and a chaser of milk. No smoking!
i guess that leaves leisure reading, talking, meditating, and light stretching for that last hour or so. What do YOU do?
Feast your eyes on the article:
Getting a good night's sleep is often a matter of timing. Something as simple as an after-dinner drink can pop your eyes open an hour after you've drifted off to dreamland. Even good sleepers can stare at the ceiling in the early morning hours if their timing is off in any of these 10 ways:
Drinking within 4 to 6 hours of bedtime. Yes, a second glass of wine at dinner may make you drowsy at first, but as the alcohol wears off, it eventually leads to restlessness -- the kind that awakens you.
Eating nothing since lunch. An empty stomach keeps you from falling asleep. A high-carb snack (toast, cereal, pasta) and a glass of milk will quiet the growling and bring on sleep.
Having caffeine after noon. If sleep's an issue, make your midmorning cuppa joe your last cup of the day. Caffeine can linger in your body for 12 hours. Skip black and green tea, chocolate, and colas, too.
Eating a big meal after 7 p.m. An overtaxed gastrointestinal tract takes hours to settle down. If you have to be bright-eyed for an early morning meeting, eat a light early dinner the night before, meaning about 500 calories of food (and avoid anything that's super spicy or gassy).
Working up a sweat within 4 hours of bedtime. Vigorous exercise is stimulating. Try relaxation exercises instead; they'll help you turn off the stresses of the day and fall asleep. Are you a shift worker? Learn how to lower your health risks.
Smoking just before turning out the light. Among other nasty things, nicotine is a stimulant that fragments your sleep cycle.
Keeping your iPhone, iPad, or PDA by the bed. Limit bedtime activities to sleeping and sex . . . nothing else. No playing Words With Friends, checking e-mail, or tweeting one last time. Ban anything with an electronic screen from the bedroom (radios are fine). And turn off the TV and computer an hour before you begin your bedtime rituals.
Napping after 3 p.m. A brief snooze midday enhances productivity, but limit your siesta to 30-45 minutes. If bedtime comes and you're not sleepy, don't take naps at all.
Taking a hot bath just before bed. You'll get warm all over, which sounds like a good thing, but cooling down is actually part of falling asleep (which is why you need covers). The best time for that bath is 1.5 hours before turning in. Here's a DIY sleep fix that will ease you off to dreamland.
Working till bedtime. Create a mental space between working -- especially important if you work at home or bring work home from the office. That includes no reading work papers in bed. Tomorrow's task list running around your brain? Write a to-do list before going to bed.
12:00 p.m. Stop drinking caffeine.
3:00 p.m. Stop napping.
7:00 p.m. Stop eating big.
8:00 p.m. Stop drinking. Stop exercising.
10:30 p.m. Stop that nice, hot bath.
11:00 p.m. Stop working and turn off all screens. High-carb snack and a chaser of milk. No smoking!
i guess that leaves leisure reading, talking, meditating, and light stretching for that last hour or so. What do YOU do?
Feast your eyes on the article:
Getting a good night's sleep is often a matter of timing. Something as simple as an after-dinner drink can pop your eyes open an hour after you've drifted off to dreamland. Even good sleepers can stare at the ceiling in the early morning hours if their timing is off in any of these 10 ways:
Drinking within 4 to 6 hours of bedtime. Yes, a second glass of wine at dinner may make you drowsy at first, but as the alcohol wears off, it eventually leads to restlessness -- the kind that awakens you.
Eating nothing since lunch. An empty stomach keeps you from falling asleep. A high-carb snack (toast, cereal, pasta) and a glass of milk will quiet the growling and bring on sleep.
Having caffeine after noon. If sleep's an issue, make your midmorning cuppa joe your last cup of the day. Caffeine can linger in your body for 12 hours. Skip black and green tea, chocolate, and colas, too.
Eating a big meal after 7 p.m. An overtaxed gastrointestinal tract takes hours to settle down. If you have to be bright-eyed for an early morning meeting, eat a light early dinner the night before, meaning about 500 calories of food (and avoid anything that's super spicy or gassy).
Working up a sweat within 4 hours of bedtime. Vigorous exercise is stimulating. Try relaxation exercises instead; they'll help you turn off the stresses of the day and fall asleep. Are you a shift worker? Learn how to lower your health risks.
Smoking just before turning out the light. Among other nasty things, nicotine is a stimulant that fragments your sleep cycle.
Keeping your iPhone, iPad, or PDA by the bed. Limit bedtime activities to sleeping and sex . . . nothing else. No playing Words With Friends, checking e-mail, or tweeting one last time. Ban anything with an electronic screen from the bedroom (radios are fine). And turn off the TV and computer an hour before you begin your bedtime rituals.
Napping after 3 p.m. A brief snooze midday enhances productivity, but limit your siesta to 30-45 minutes. If bedtime comes and you're not sleepy, don't take naps at all.
Taking a hot bath just before bed. You'll get warm all over, which sounds like a good thing, but cooling down is actually part of falling asleep (which is why you need covers). The best time for that bath is 1.5 hours before turning in. Here's a DIY sleep fix that will ease you off to dreamland.
Working till bedtime. Create a mental space between working -- especially important if you work at home or bring work home from the office. That includes no reading work papers in bed. Tomorrow's task list running around your brain? Write a to-do list before going to bed.
The Bathing Suit And The Rocking Chair
The question "Phelps In Decline?" graced the T.V. this week. Record-breaking swimmer Michael Phelps placed fourth in a heat of his signature event. Like similar reports, the commentators questioned his desire for the 2012 Games.
Fellas, swimmer's training has all the enthrallment of trimming the hedges, only more tiring and chloriney and isolated.
Phelps set a world record with 8 gold medals at a single Olympics. Few have even come close to it. He has reached the mountaintop of his sport and spent a huge portion of his young life to get there.
According to this article, he's financially set for life.
Most of us will have to spend half the waking lives of our prime adult years in order to sustain our families. When it comes time to retire, we won't have people questioning our heart for reaching that point. Nor will we have entertained a nation in the process.
The old adage is "no one on their deathbed wishes they'd spent more time in the office." I say thanks to Phelps for a great ride, and best wishes for the fruits of your efforts, whether you step on a medal podium or step out of the pool.
Fellas, swimmer's training has all the enthrallment of trimming the hedges, only more tiring and chloriney and isolated.
Phelps set a world record with 8 gold medals at a single Olympics. Few have even come close to it. He has reached the mountaintop of his sport and spent a huge portion of his young life to get there.
According to this article, he's financially set for life.
Most of us will have to spend half the waking lives of our prime adult years in order to sustain our families. When it comes time to retire, we won't have people questioning our heart for reaching that point. Nor will we have entertained a nation in the process.
The old adage is "no one on their deathbed wishes they'd spent more time in the office." I say thanks to Phelps for a great ride, and best wishes for the fruits of your efforts, whether you step on a medal podium or step out of the pool.
It's Not Easy Being Green
Dena had suggested I submit a demo to Illinois Audio Productions. They are the source for the voice talent for First Farmers that's used in their "on hold" music. By getting into their database, I'd have a shot at supplying FFSB's messaging. After getting some good feedback from FFSB on the first commercial, I got a reality check from the pro at Illinois Audio:
"Hi Joe,
As for my usual roster, I feel your read is a little 'green' for us….but wish you the best.
Sincerely,
Curt Answers"
(Not his real name.)
I've been on the other side of the table/screen long enough to get it. People good at math try out an actuarial exam and fallen short. Baseball players dominate their high school league and flame out at low A ball in the majors. Resumes cross our desks that lack polish. You can't just coast on raw amateur talent. Success takes trial and error, and the exercise of developing and submitting this demo produced a little of both. Someone down the road will benefit from it.
"Hi Joe,
As for my usual roster, I feel your read is a little 'green' for us….but wish you the best.
Sincerely,
Curt Answers"
(Not his real name.)
I've been on the other side of the table/screen long enough to get it. People good at math try out an actuarial exam and fallen short. Baseball players dominate their high school league and flame out at low A ball in the majors. Resumes cross our desks that lack polish. You can't just coast on raw amateur talent. Success takes trial and error, and the exercise of developing and submitting this demo produced a little of both. Someone down the road will benefit from it.
Hidden Out In The Sticks
Honesty is the best policy. But sometimes being deceptive is way more entertaining.
First Farmers State Bank - 20 Million Dollars
Well what do you know. After searching high and low for ways to upload audio tracks to Blogger there's finally an answer. Through the wonders of iMovie, YouTube, a random photo on the hard drive, and some late-night Sunday stamina, Hidden Bloggers get to experience my first radio commercial for First Farmers State Bank. More to come... take that as a primer to stay tuned or fair warning to run for the hills.
Sunday, May 15, 2011
Bulls High
After tonight's 20-point drubbing of the Miami Heat I decided to take a look at the roster of these Bulls against the one from the all-time record winning year of 1996. The 1996 version was a little taller, but the current version still averages 6'7" and scored just as many points (102). Those points are more evenly spread around, which is the strength of the squad shown tonight. The bench held Miami's big three in check, then the starters came back on and stretched a 1-point 3rd quarter difference to the final margin. Their energy wore the Heat down. Go Bulls!
Jordan (6'6", 30)
Pippen (6'8", 19)
Kukoc (6'10", 13)
Longley (7'2", 9)
Kerr (6'3", 8)
Harper (6'6", 7)
Rodman (6'7", 5)
Wennington (7'0", 5)
Buechler (6'6", 3)
Simpkins (6'9", 3)
Rose (6'3", 25)
Boozer (6'9", 17)
Deng (6'8", 17)
Noah (6'11", 11)
Korver (6'7", 8)
Gibson (6'9", 7)
Brewer (6'7", 6)
Watson (6'2", 5)
Bogans (6'5", 4)
Asik (7'0", 2)
Jordan (6'6", 30)
Pippen (6'8", 19)
Kukoc (6'10", 13)
Longley (7'2", 9)
Kerr (6'3", 8)
Harper (6'6", 7)
Rodman (6'7", 5)
Wennington (7'0", 5)
Buechler (6'6", 3)
Simpkins (6'9", 3)
Rose (6'3", 25)
Boozer (6'9", 17)
Deng (6'8", 17)
Noah (6'11", 11)
Korver (6'7", 8)
Gibson (6'9", 7)
Brewer (6'7", 6)
Watson (6'2", 5)
Bogans (6'5", 4)
Asik (7'0", 2)
Thoughtful Actions
"Happy day, when, all passions subdued, all matters subjected, mind, all conquering mind, shall live and move the monarch of the world. Glorious consummation! Hail fall of fury! Reign of reason, all hail!" - Abraham Lincoln
In other words: Think before you act! Follow the mob at everyone's peril. Doing what feels good in the short run, whether to satisfy a pang or an anger, often leads to defeat in the long run.
In other words: Think before you act! Follow the mob at everyone's peril. Doing what feels good in the short run, whether to satisfy a pang or an anger, often leads to defeat in the long run.
Religious Conviction
Lincoln referred to the law as the "political religion of the nation." In the instance of slavery, which he personally detested, he nonetheless insisted that it must be preserved in the places it currently existed since it was protected by the Constitution. Even his famous emancipation proclamation did not attempt to free slaves in all states.
In more modern situations, we can't always get what we want. Those "laws" may take the form of the person or group in power. We must respect it, and focus on those things that we can change.
In more modern situations, we can't always get what we want. Those "laws" may take the form of the person or group in power. We must respect it, and focus on those things that we can change.
A Tough Sell
An Illinois committee once resolved that "the purposes of ______________ are highly reprehensible, and that their ends, even if peaceably attained, would be productive of the most deleterious consequences for every portion of the Union."
What group of miscreants might fill in the blank? Thieves? Adulterers? Lousy cooks? Something enough to arouse the condemnation of a state.
In fact, it was "abolitionists." Those who freed slaves. Nowadays, who would defend slavery so vehemently? It goes to show how strongly rooted old habits can be, no matter how illogical.
What group of miscreants might fill in the blank? Thieves? Adulterers? Lousy cooks? Something enough to arouse the condemnation of a state.
In fact, it was "abolitionists." Those who freed slaves. Nowadays, who would defend slavery so vehemently? It goes to show how strongly rooted old habits can be, no matter how illogical.
Choosing Freely
"Liberty and union, now and forever, one and inseparable." - Daniel Webster
Spoken in the early days of the United States' history, it underlined the fundamental principle of the nation. Americans carved themselves from English rule using a blade of passion for freedom. Public fights arise from the burning desire for freedom from oppression regardless of religion, wealth, race, sex. More private fights arise from the desire for freedom to rise whenever, and do whatever.
Given a choice between a life of doing what we enjoy, and a life of sacrifice, which would it be? Why not get after it?
Spoken in the early days of the United States' history, it underlined the fundamental principle of the nation. Americans carved themselves from English rule using a blade of passion for freedom. Public fights arise from the burning desire for freedom from oppression regardless of religion, wealth, race, sex. More private fights arise from the desire for freedom to rise whenever, and do whatever.
Given a choice between a life of doing what we enjoy, and a life of sacrifice, which would it be? Why not get after it?
Eight Fitness Secrets To Steal From Men's Workouts
From Yahoo! Health (a female reporter, but still...). I am a magazine-reader on the stationary bike, though. I figure it's better to exercise in any fashion than not at all. Might have to look into the cost of protein shakes...
Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.
1. They work multiple muscle groups at once.
The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym.
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories.
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images
5. They eat after they exercise.
After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel.
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale.
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez.
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out.
Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.
1. They work multiple muscle groups at once.
The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym.
2. They leave magazines out of it.
Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock
3. They get their sweat on.
If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories.
4. They flex their muscles.
“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images
5. They eat after they exercise.
After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel.
6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale.
7. They focus on getting stronger—not thinner.
If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez.
8. They log their workouts.
Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out.
Saturday, May 14, 2011
10:00 And All's Well
I'm guessing that my natural waking hours are 9:00 a.m. to 1:00 a.m. Whether it's the biorhythm of being a 9 p.m. baby or just the influence of gripping late-night T.V. programming, it feels great to drift off to sleep exhausted and awaken to a brightly-lit room and the scent of a sun-washed landscape. When we were on vacation last year the routine was similar. This morning the feet hit the floor near 10:00, which allowed for an hour or so of puttering around until the sleep haze lifted, then off to the gym.
Who decided that 8 a.m. was the best time to begin a work day? I'd like to call for a re-vote, please. Better yet, I vote to become my own boss.
Who decided that 8 a.m. was the best time to begin a work day? I'd like to call for a re-vote, please. Better yet, I vote to become my own boss.
Six Ways To Look And Feel 20 Years Younger
Science-based anti-aging strategies can help you turn back the clock by up to two decades—without surgery, reports a new book, 20 Years Younger, by fitness guru Bob Greene, Oprah Winfrey’s personal trainer, and a team of experts. The coauthors are Beverly Hills dermatologist Harold Lancer, Tufts University nutritionist Diane McKay, Ph.D. and Ronald Kotler, MD, medical director of Pennsylvania Hospital Sleep Disorders Center.
The book’s rejuvenating program is based on four “pillars” designed to help readers shed stress, decrease or erase wrinkles, boost mental sharpness, and rev up energy. According to the authors, incorporating these pillars—the right nutrition, exercise, skin care and adequate sleep—in your life may slow down the effects of aging, so you look and feel younger than your true age. Here’s a look at six anti-aging lessons that I learned from the program:
1. Select superfoods. Certain nutrient-dense foods can reduce the risk for diabetes, heart disease, stroke, cancer and other chronic diseases. Among those that Greene and his team recommend are blueberries, almonds, sweet potatoes, and olive oil. They also advise covering half your plate with brightly colored fruits and vegetables, which are packed with antioxidants and micronutrients, a strategy that’s helped me shed 22 pounds since these foods are also filling. Recent studies find that berries lower the threat of developing high blood pressure, Parkinson’s disease and dementia, while nuts and olive oil both help ward off heart disease, the leading killer of Americans.
2. Limit yourself to 1,700 calories a day. Eating less is one of the best ways to extend life, since all too many of us dig our graves with a knife and fork: Up to half of heart disease cases, one-third of cancer cases, and up to 90 percent of type 2 diabetes cases are linked to excess weight. Conversely, populations with a low-calorie diet have the world’s highest rates of centenarians. In Okinawa, Japan, for example, so many people live past 100 that there’s an ongoing study of their healthy habits, which include a cultural tradition called “hara hachi bu” (only eating until they feel 80 percent full).
3. Walk uphill. According to Greene, an exercise physiologist, fitness should literally be an uphill battle, since using a flat treadmill is similar to walking downhill. You don’t get enough of a workout to rev up your metabolism the rest of the day, a key goal of a healthy workout. (The book advises at least 200 minutes of cardio per week, plus weight lifting to strengthen the core.) My trainer also recommends walking sideways on a slanted treadmill—try it and you’ll be surprised at how quickly you start to feel the burn!
4. Use sunscreen daily. Having lost my father to melanoma, the most deadly form of skin cancer, I commend Greene for advocating the use of sunscreen for both prevention of skin cancer and premature wrinkles brought on by baking in the sun’s rays. The program includes a three-step facial rejuvenating plan: exfoliating with a dime-sized dab of skin polish, cleansing with an upward circular motion, and using an antioxidant-rich nourisher. Oprah claims that after following this routine for a few weeks, she noticed visible improvement.
5. Slim down by sleeping more. Up to 70 million Americans don’t get the seven to nine hours of sleep a night necessary for optimal health. Not only does that raise risk for heart attacks and diabetes, but it can also make us fat. Getting more rest is literally a dream diet, according to Dr. Kotler, because as we sleep, our bodies produce an appetite-suppressing chemical called leptin, making it easier to avoid overeating during the day.
6. Dim the lights at night. One bad habit that robs us of rest—and I admit that I’m a chronic offender—is using a computer (or watching TV) late a night, because the bright light from the screen tricks the brain into being wakeful instead of slowing down for shut-eye at bedtime. The sleep secret he advises may sound drastic: Get rid of all lights in the bedroom, except for a dim safety light. However, given the life-extending benefits of adequate sleep, it may be worth a try, much as my night owl nature resists this commonsense solution.
The book’s rejuvenating program is based on four “pillars” designed to help readers shed stress, decrease or erase wrinkles, boost mental sharpness, and rev up energy. According to the authors, incorporating these pillars—the right nutrition, exercise, skin care and adequate sleep—in your life may slow down the effects of aging, so you look and feel younger than your true age. Here’s a look at six anti-aging lessons that I learned from the program:
1. Select superfoods. Certain nutrient-dense foods can reduce the risk for diabetes, heart disease, stroke, cancer and other chronic diseases. Among those that Greene and his team recommend are blueberries, almonds, sweet potatoes, and olive oil. They also advise covering half your plate with brightly colored fruits and vegetables, which are packed with antioxidants and micronutrients, a strategy that’s helped me shed 22 pounds since these foods are also filling. Recent studies find that berries lower the threat of developing high blood pressure, Parkinson’s disease and dementia, while nuts and olive oil both help ward off heart disease, the leading killer of Americans.
2. Limit yourself to 1,700 calories a day. Eating less is one of the best ways to extend life, since all too many of us dig our graves with a knife and fork: Up to half of heart disease cases, one-third of cancer cases, and up to 90 percent of type 2 diabetes cases are linked to excess weight. Conversely, populations with a low-calorie diet have the world’s highest rates of centenarians. In Okinawa, Japan, for example, so many people live past 100 that there’s an ongoing study of their healthy habits, which include a cultural tradition called “hara hachi bu” (only eating until they feel 80 percent full).
3. Walk uphill. According to Greene, an exercise physiologist, fitness should literally be an uphill battle, since using a flat treadmill is similar to walking downhill. You don’t get enough of a workout to rev up your metabolism the rest of the day, a key goal of a healthy workout. (The book advises at least 200 minutes of cardio per week, plus weight lifting to strengthen the core.) My trainer also recommends walking sideways on a slanted treadmill—try it and you’ll be surprised at how quickly you start to feel the burn!
4. Use sunscreen daily. Having lost my father to melanoma, the most deadly form of skin cancer, I commend Greene for advocating the use of sunscreen for both prevention of skin cancer and premature wrinkles brought on by baking in the sun’s rays. The program includes a three-step facial rejuvenating plan: exfoliating with a dime-sized dab of skin polish, cleansing with an upward circular motion, and using an antioxidant-rich nourisher. Oprah claims that after following this routine for a few weeks, she noticed visible improvement.
5. Slim down by sleeping more. Up to 70 million Americans don’t get the seven to nine hours of sleep a night necessary for optimal health. Not only does that raise risk for heart attacks and diabetes, but it can also make us fat. Getting more rest is literally a dream diet, according to Dr. Kotler, because as we sleep, our bodies produce an appetite-suppressing chemical called leptin, making it easier to avoid overeating during the day.
6. Dim the lights at night. One bad habit that robs us of rest—and I admit that I’m a chronic offender—is using a computer (or watching TV) late a night, because the bright light from the screen tricks the brain into being wakeful instead of slowing down for shut-eye at bedtime. The sleep secret he advises may sound drastic: Get rid of all lights in the bedroom, except for a dim safety light. However, given the life-extending benefits of adequate sleep, it may be worth a try, much as my night owl nature resists this commonsense solution.
Wednesday, May 11, 2011
McDonald's Commercials
If you listen to 99.5 FM in the Twin Cities, you may hear commercials for First Farmers State Bank recorded by Dena and myself! Our first foray into the world of commercial broadcasting. They should run all week. I'd love to figure out how to upload them somewhere that you can hear them. Suggestions are welcome!
Button Up, Please
I remember in Sim City - the computer game of building civilizations - where you had the option to unleash tornadoes or even a monster on your creation. It was fun. Must be pretty cool to be president too.
Remarkable Experiences
Yesterday was a tough day at the office. I came in with hopes of providing support to a struggling project, then proceeded to get in the way. The rest of the morning consisted heavily of wrestling with some pricing decisions on a product for which the data was suspect. Hit the gym and gritted my way through an inferior workout. Went to the library to tutor and fought to keep my eyelids open while waiting for the student to show.
Today I got a thank-you from management for research I'd done on another project. Worked more on the pricing project and made progress. Had a meeting about department training that went well. Then a new supervisor asked if she could visit with me sometime about my approach to supervising, which I took as a compliment.
What a difference a day makes!
Today I got a thank-you from management for research I'd done on another project. Worked more on the pricing project and made progress. Had a meeting about department training that went well. Then a new supervisor asked if she could visit with me sometime about my approach to supervising, which I took as a compliment.
What a difference a day makes!
Want To Bench Press More? Stop Benching
Everyone wants a big bench press. It's the ultimate sign of machismo and a true test for wannabe NFL players at the Combine. But it seems the more often you bench, the worse you feel. You get discouraged and either stop benching altogether or just try to bench more, which eventually leads to an injury. Not good.
But many common problems with the bench press can be fixed with just a few simple changes in your workout. In fact, to get better at benching, sometimes it is better not to bench at all, at least for a short time. Give yourself a break and start over. Take a few steps back and work on the basics. If you know some of the major myths about how you approach your bench press training workouts, you'll be stronger, healthier and remain injury-free for a long time.
Myth: The bench press is just a chest exercise
Most lifters don't realize the bench press is a full body lift: You need a tight grip on the bar, a braced core and hips that drive the feet downward. Also, the strength of your triceps, lats and shoulders plays a big role in your ability to press more weights. Another big technique flaw lies in the elbows. If someone looked straight down on you while you're bench pressing and sees your elbows flared out, you are putting too much stress on your shoulders. This can cause some serious shoulder issues. The elbows should track about 45 degrees out from your torso during the lift.
Myth: The bench press is built on the bench
Once people start bench pressing in the gym, they forget about doing push-ups. Unlike bench pressing with a rigid barbell and your back fixed on the bench, push-ups are a more natural movement. Push-ups also promote strength and mobility of the upper back and the shoulder blades. They also are an amazing core exercise, as when you are doing push-ups, you are in a plank position. If you do push-ups properly, you'll be amazed at how your posture changes and how your bench press increases. Don't forget push-ups can be overloaded with a partner providing manual resistance or holding an Olympic plate on your upper back.
Myth: Bench press starts when you grab the bar
When most lifters come into the gym after a long day at the office, their idea of a warm-up is a few sets benching an empty bar. Sorry. A thorough warm-up is essential, and your entire upper-body should be used in the process. I know what you’re saying: "I don't have enough time!" But warming up isn't an option; it's mandatory. And a good warm-up can take as little as 10-15 minutes, if you move progressively through each exercise.
The best part about busting these myths is that you can watch your buddies struggle to lift the bar, show them how it's done, and then shrug as you grin and say, "That's weird. I never do bench press."
But many common problems with the bench press can be fixed with just a few simple changes in your workout. In fact, to get better at benching, sometimes it is better not to bench at all, at least for a short time. Give yourself a break and start over. Take a few steps back and work on the basics. If you know some of the major myths about how you approach your bench press training workouts, you'll be stronger, healthier and remain injury-free for a long time.
Myth: The bench press is just a chest exercise
Most lifters don't realize the bench press is a full body lift: You need a tight grip on the bar, a braced core and hips that drive the feet downward. Also, the strength of your triceps, lats and shoulders plays a big role in your ability to press more weights. Another big technique flaw lies in the elbows. If someone looked straight down on you while you're bench pressing and sees your elbows flared out, you are putting too much stress on your shoulders. This can cause some serious shoulder issues. The elbows should track about 45 degrees out from your torso during the lift.
Myth: The bench press is built on the bench
Once people start bench pressing in the gym, they forget about doing push-ups. Unlike bench pressing with a rigid barbell and your back fixed on the bench, push-ups are a more natural movement. Push-ups also promote strength and mobility of the upper back and the shoulder blades. They also are an amazing core exercise, as when you are doing push-ups, you are in a plank position. If you do push-ups properly, you'll be amazed at how your posture changes and how your bench press increases. Don't forget push-ups can be overloaded with a partner providing manual resistance or holding an Olympic plate on your upper back.
Myth: Bench press starts when you grab the bar
When most lifters come into the gym after a long day at the office, their idea of a warm-up is a few sets benching an empty bar. Sorry. A thorough warm-up is essential, and your entire upper-body should be used in the process. I know what you’re saying: "I don't have enough time!" But warming up isn't an option; it's mandatory. And a good warm-up can take as little as 10-15 minutes, if you move progressively through each exercise.
The best part about busting these myths is that you can watch your buddies struggle to lift the bar, show them how it's done, and then shrug as you grin and say, "That's weird. I never do bench press."
Sunday, May 8, 2011
Cut The Cord On Your Cable TV
From Moneywatch.com:
All you disgruntled cable customers out there — in other words, anyone who is not a cable executive — now is the time to rejoice. With the latest improvements in technology and growth in online content, you can disconnect the cable box without giving up TV. In fact, the number of cable TV and satellite subscriptions fell last year for the first time in the history of the business.
To be sure, ditching your cable or satellite provider isn't exactly painless, especially if you're a sports junkie. (You didn't think your cable company was going to make this easy, did you?) But with a moderate amount of research and tinkering, you can replicate much of what you'd be getting via your cable subscription for significantly less money. In my own case, I used to pay more than $100 a month to the cable company; now I pay about half that for a combination of streaming, downloaded, and over-the-air content.
Here's a quick primer on ways to keep your TV screen lit up with entertainment, news, and sports, without surrendering to Big Cable.
1. See What's Available Over the Air
Many people are shocked when they find out they can receive free high definition TV from major TV networks simply by connecting a basic over-the-air antenna. In fact, in most cases over-the-air HDTV has slightly better image quality than the HD cable you're paying for, since cable companies often compress their signals in order to include more channels. Every modern HDTV has a built-in tuner, and in my case, I only needed a $23 indoor antenna to get crystal clear over-the-air HDTV.
You can check what kind of TV reception you're likely to get by visiting AntennaWeb and entering your street address. The site will tell you how far you are from transmitting stations and what channels will come in easily. Of course, even if you get great reception, you're still only going to get access to the major network channels, such as ABC, NBC, CBS, and Fox, as well as PBS and regional channels. But that means no Comedy Central, HBO, or AMC. To get access to shows on those cable channels, you'll need to consider streaming and on-demand video services, which brings us to steps 2 and 3.
2. Choose Streaming Video Services
There are plenty of streaming video services out there, but Netflix is the most popular. For $8 per month, you get unlimited access to Netflix's instant streaming catalog of 20,000 films and TV shows, which you can watch on your computer, iPhone/iPad/iPod Touch, and any other Netflix-enabled home theater device, such as a Wii or certain Blu-Ray Disc players. (For more on connecting your TV to a video service, see item 4, below.) In the past, much of Netflix's streaming catalog consisted of older movies and TV shows, but the selection has been improving rapidly, including a recently announced deal to make available every episode of AMC's Mad Men. And for just $2 more per month, it may be worth adding on a one-DVD-at-a-time plan that will get you access to newer content via discs sent in the mail.
To watch recent network television, you can sign up for Hulu Plus, a partnership between NBC, News Corp., and Disney. You can watch TV shows on Hulu.com on your computer, but Hulu Plus has the advantage of being easily viewable on your television and/or mobile device; it's also available in HD and has more comprehensive content. Hulu Plus costs $8 a month and gives you full-season access to popular shows such as "Modern Family" and "30 Rock," with new episodes available right after their live airing.
3. Buy Cable Shows a la Carte
Current episodes of popular cable shows such as Justified and The Walking Dead aren't typically available on Netflix, but you can get access to most of them via Amazon Instant Video and iTunes, typically a day after they air. Episodes usually cost about $2 for standard definition and $3 for high def, and since you're actually purchasing the shows (rather than renting them), you can go back and watch them any time you like. Last year, for example, I was able to watch every episode of season four of Mad Men (this was before the deal with Netflix) on Amazon Instant Video the day after it aired. If you're using Apple TV to watch iTunes shows on your television, be aware that some shows need to be downloaded first to a PC, which can take some time.
4. Consider a Streaming Video Box
You may already have a device that will let you watch the services mentioned above on your big-screen television — many Blu-ray players and HDTVs sold in the past few years have built-in support for these services, and all the modern game consoles (Xbox 360, PS3, and Wii) also support Netflix streaming. If you do need to buy a separate box, though, the $99 Roku XDS is a good choice, as its support of Netflix, Amazon Instant Video, and Hulu Plus gives you the most options to stream TV. The $99 Apple TV is also a great box that's easy to use, but its TV rental options for direct streaming are limited to only some Fox and ABC shows.
If you don't want to buy another box and are willing to put up with a little hassle, you can connect a laptop directly to your TV. It's not the most convenient solution, since you'll have to fuss with a computer connected to your TV instead of simply relaxing on your couch with a remote, but you'll only need to purchase a cheap HDMI cable to be able to watch any Internet video that's available via your browser, including old episodes of Star Trek.
5. Consider an Over-the-Air DVR
Getting free over-the-air TV is great, but if you're used to the convenience of watching shows whenever you want using a digital video recorder (DVR), it can be jarring to be stuck watching primarily "live" television. Luckily, there are several DVRs that can record over-the-air shows. For ease-of-use, the $100 TiVo Premiere is the hands-down best option, although you'll have to pay $20 a month. It might be tough to swallow a monthly fee when you're trying to save money, but TiVo's excellent user interface and convenience options, such as Season Pass recording, can make it worth it for heavy TV watchers. The Channel Master CM-7000PAL costs more upfront (about $300 to $350), but doesn't have a monthly fee. It also lacks a lot of the perks of the TiVo. You'll need to tell it what channel you want recorded, at what time, and for how long, as opposed to just choosing shows on the TiVo.
Finally, it's also possible to set up an over-the-air DVR using your PC and Windows Media Center software, although you'll need to be moderately tech-savvy to get it up and running. On the other hand, it is free. You can get an idea of what's involved by checking out the Windows Media Center quick guide.
6. Watch Sports Live Online (if You're Out of Market)
There are a surprising number of sports options for cord-cutters, although most of them are not cheap. Services like MLB.TV ($99 a year), NHL Gamecenter Live ($175), and NBA Game Time ($45) are all available via the Roku XDS and offer live, streaming games. Aside from the price, the big catch is that all of these services are subject to blackout rules if you're "in market," so you often won't get to see your hometown team play.
At the same time, remember that if you're able to receive over-the-air HDTV, you'll get lots of live sports from the major networks. And if you're lucky enough to be a fan of a team that gets regular national coverage (yes, we're talking about you, Yankees and Lakers fans), you might not be in such bad shape. But if you don't want to miss your local team's home games, then yes — this could be a deal breaker. Consider finding a local bar that carries the games, or sweet-talking a friend who hasn't cut the cord yet. Just remember to factor in the cost of a six-pack when you're doing the cable-free math.
7. Make Sure You're Not Spending More Without Cable
Once you add up all the subscription fees, new hardware costs, and video on-demand purchases, cutting the cord can be as expensive as having cable — if you're not careful. That's why you need to keep track of your purchases and make sure you're actually using everything you're paying for. My personal situation is close to a best-case scenario. I already had a lot of the hardware I needed and am not a particularly heavy TV watcher, so I spend about $50 a month on digital video content, less than half what I had been paying for digital cable.
Despite the challenges, cutting the cord doesn't require a Ph.D. in Geek, and it can save you real money. If you're in need of cable-cutting inspiration, check out my own personal experience as a cord-cutter for the past four years.
All you disgruntled cable customers out there — in other words, anyone who is not a cable executive — now is the time to rejoice. With the latest improvements in technology and growth in online content, you can disconnect the cable box without giving up TV. In fact, the number of cable TV and satellite subscriptions fell last year for the first time in the history of the business.
To be sure, ditching your cable or satellite provider isn't exactly painless, especially if you're a sports junkie. (You didn't think your cable company was going to make this easy, did you?) But with a moderate amount of research and tinkering, you can replicate much of what you'd be getting via your cable subscription for significantly less money. In my own case, I used to pay more than $100 a month to the cable company; now I pay about half that for a combination of streaming, downloaded, and over-the-air content.
Here's a quick primer on ways to keep your TV screen lit up with entertainment, news, and sports, without surrendering to Big Cable.
1. See What's Available Over the Air
Many people are shocked when they find out they can receive free high definition TV from major TV networks simply by connecting a basic over-the-air antenna. In fact, in most cases over-the-air HDTV has slightly better image quality than the HD cable you're paying for, since cable companies often compress their signals in order to include more channels. Every modern HDTV has a built-in tuner, and in my case, I only needed a $23 indoor antenna to get crystal clear over-the-air HDTV.
You can check what kind of TV reception you're likely to get by visiting AntennaWeb and entering your street address. The site will tell you how far you are from transmitting stations and what channels will come in easily. Of course, even if you get great reception, you're still only going to get access to the major network channels, such as ABC, NBC, CBS, and Fox, as well as PBS and regional channels. But that means no Comedy Central, HBO, or AMC. To get access to shows on those cable channels, you'll need to consider streaming and on-demand video services, which brings us to steps 2 and 3.
2. Choose Streaming Video Services
There are plenty of streaming video services out there, but Netflix is the most popular. For $8 per month, you get unlimited access to Netflix's instant streaming catalog of 20,000 films and TV shows, which you can watch on your computer, iPhone/iPad/iPod Touch, and any other Netflix-enabled home theater device, such as a Wii or certain Blu-Ray Disc players. (For more on connecting your TV to a video service, see item 4, below.) In the past, much of Netflix's streaming catalog consisted of older movies and TV shows, but the selection has been improving rapidly, including a recently announced deal to make available every episode of AMC's Mad Men. And for just $2 more per month, it may be worth adding on a one-DVD-at-a-time plan that will get you access to newer content via discs sent in the mail.
To watch recent network television, you can sign up for Hulu Plus, a partnership between NBC, News Corp., and Disney. You can watch TV shows on Hulu.com on your computer, but Hulu Plus has the advantage of being easily viewable on your television and/or mobile device; it's also available in HD and has more comprehensive content. Hulu Plus costs $8 a month and gives you full-season access to popular shows such as "Modern Family" and "30 Rock," with new episodes available right after their live airing.
3. Buy Cable Shows a la Carte
Current episodes of popular cable shows such as Justified and The Walking Dead aren't typically available on Netflix, but you can get access to most of them via Amazon Instant Video and iTunes, typically a day after they air. Episodes usually cost about $2 for standard definition and $3 for high def, and since you're actually purchasing the shows (rather than renting them), you can go back and watch them any time you like. Last year, for example, I was able to watch every episode of season four of Mad Men (this was before the deal with Netflix) on Amazon Instant Video the day after it aired. If you're using Apple TV to watch iTunes shows on your television, be aware that some shows need to be downloaded first to a PC, which can take some time.
4. Consider a Streaming Video Box
You may already have a device that will let you watch the services mentioned above on your big-screen television — many Blu-ray players and HDTVs sold in the past few years have built-in support for these services, and all the modern game consoles (Xbox 360, PS3, and Wii) also support Netflix streaming. If you do need to buy a separate box, though, the $99 Roku XDS is a good choice, as its support of Netflix, Amazon Instant Video, and Hulu Plus gives you the most options to stream TV. The $99 Apple TV is also a great box that's easy to use, but its TV rental options for direct streaming are limited to only some Fox and ABC shows.
If you don't want to buy another box and are willing to put up with a little hassle, you can connect a laptop directly to your TV. It's not the most convenient solution, since you'll have to fuss with a computer connected to your TV instead of simply relaxing on your couch with a remote, but you'll only need to purchase a cheap HDMI cable to be able to watch any Internet video that's available via your browser, including old episodes of Star Trek.
5. Consider an Over-the-Air DVR
Getting free over-the-air TV is great, but if you're used to the convenience of watching shows whenever you want using a digital video recorder (DVR), it can be jarring to be stuck watching primarily "live" television. Luckily, there are several DVRs that can record over-the-air shows. For ease-of-use, the $100 TiVo Premiere is the hands-down best option, although you'll have to pay $20 a month. It might be tough to swallow a monthly fee when you're trying to save money, but TiVo's excellent user interface and convenience options, such as Season Pass recording, can make it worth it for heavy TV watchers. The Channel Master CM-7000PAL costs more upfront (about $300 to $350), but doesn't have a monthly fee. It also lacks a lot of the perks of the TiVo. You'll need to tell it what channel you want recorded, at what time, and for how long, as opposed to just choosing shows on the TiVo.
Finally, it's also possible to set up an over-the-air DVR using your PC and Windows Media Center software, although you'll need to be moderately tech-savvy to get it up and running. On the other hand, it is free. You can get an idea of what's involved by checking out the Windows Media Center quick guide.
6. Watch Sports Live Online (if You're Out of Market)
There are a surprising number of sports options for cord-cutters, although most of them are not cheap. Services like MLB.TV ($99 a year), NHL Gamecenter Live ($175), and NBA Game Time ($45) are all available via the Roku XDS and offer live, streaming games. Aside from the price, the big catch is that all of these services are subject to blackout rules if you're "in market," so you often won't get to see your hometown team play.
At the same time, remember that if you're able to receive over-the-air HDTV, you'll get lots of live sports from the major networks. And if you're lucky enough to be a fan of a team that gets regular national coverage (yes, we're talking about you, Yankees and Lakers fans), you might not be in such bad shape. But if you don't want to miss your local team's home games, then yes — this could be a deal breaker. Consider finding a local bar that carries the games, or sweet-talking a friend who hasn't cut the cord yet. Just remember to factor in the cost of a six-pack when you're doing the cable-free math.
7. Make Sure You're Not Spending More Without Cable
Once you add up all the subscription fees, new hardware costs, and video on-demand purchases, cutting the cord can be as expensive as having cable — if you're not careful. That's why you need to keep track of your purchases and make sure you're actually using everything you're paying for. My personal situation is close to a best-case scenario. I already had a lot of the hardware I needed and am not a particularly heavy TV watcher, so I spend about $50 a month on digital video content, less than half what I had been paying for digital cable.
Despite the challenges, cutting the cord doesn't require a Ph.D. in Geek, and it can save you real money. If you're in need of cable-cutting inspiration, check out my own personal experience as a cord-cutter for the past four years.
Homeowners Association End-Around
Living in a condominium association gives me special appreciation for the rules. Being a sports fan gives me pleasure in seeing someone come up with a way to break the rules!
Friday, May 6, 2011
Working At The Chapel
As I walked into the office yesterday it was as if strolling through a garden. White and pink petals had reached their blooming point and a brisk warm spring breeze asked them to dance. Off they went, circling gaily and flowing downward in a light botanical rain of color and softness. We passed through it, beneath a blanket of thinning shale clouds yielding to blue skies, as though a carpet welcomed us to a chapel.
Spring was once a promise, a dream to take the edge off bitter and breath-taking gales... now it's life!
Spring was once a promise, a dream to take the edge off bitter and breath-taking gales... now it's life!
Wednesday, May 4, 2011
How Much Physical Activity Do Adults Need?
The government has all the answers for us at this pleasingly visual web site!
Let's see, 150 moderate exercise minutes a week, eh?
5 minutes one-way walking trip to the car when entering and exiting the office = 20 minutes a day x 5 work days = 100 minutes.
3 bike rides of 30 minutes apiece = 90 minutes.
Health = pass!
Let's see, 150 moderate exercise minutes a week, eh?
5 minutes one-way walking trip to the car when entering and exiting the office = 20 minutes a day x 5 work days = 100 minutes.
3 bike rides of 30 minutes apiece = 90 minutes.
Health = pass!
Heard From A Co-Worker
As Dad drops off J and W he says, “What a great day for recess! What do you do at recess? Play football?”
Stone faced they all replied, “No, we can’t play football.”
“What then? Tag?”
“No, we can’t play tag.”
W, stone faced: “We can’t give high-fives.”
Hahahahahahaha How ridiculous is that? They can’t give high-fives because it is considered “hitting”!!! It’s true, too, because their piano teacher was subbing and she requires the fifth graders to shake her hand before entering the room in the morning because they are so disrespectful. One of the girls refused to shake her hand. Fine, then you have to at least give me a high five. The class came unglued! “YOU CAN’T GIVE HIGH-FIVES, THAT IS AGAINST THE RULES!”
I know their school is a little rough around the edges and this new principal is doing all he can to restore some order, so I’m not going to argue with him, but wow!
Stone faced they all replied, “No, we can’t play football.”
“What then? Tag?”
“No, we can’t play tag.”
W, stone faced: “We can’t give high-fives.”
Hahahahahahaha How ridiculous is that? They can’t give high-fives because it is considered “hitting”!!! It’s true, too, because their piano teacher was subbing and she requires the fifth graders to shake her hand before entering the room in the morning because they are so disrespectful. One of the girls refused to shake her hand. Fine, then you have to at least give me a high five. The class came unglued! “YOU CAN’T GIVE HIGH-FIVES, THAT IS AGAINST THE RULES!”
I know their school is a little rough around the edges and this new principal is doing all he can to restore some order, so I’m not going to argue with him, but wow!
Tuesday, May 3, 2011
Phone Call By Courier Led Soldiers To Bin Laden
From the Associated Press:
WASHINGTON – When one of Osama bin Laden's most trusted aides picked up the phone last year, he unknowingly led U.S. pursuers to the doorstep of his boss, the world's most wanted terrorist.
That monitored phone call, recounted Monday by a U.S. official, ended a years-long search for bin Laden's personal courier, the key break in a worldwide manhunt. The courier, in turn, led U.S. intelligence to a walled compound in northeast Pakistan, where a team of Navy SEALs shot bin Laden to death.
The violent final minutes were the culmination of years of intelligence work. Inside the CIA team hunting bin Laden, it always was clear that bin Laden's vulnerability was his couriers. He was too smart to let al-Qaida foot soldiers, or even his senior commanders, know his hideout. But if he wanted to get his messages out, somebody had to carry them, someone bin Laden trusted with his life.
Shortly after the Sept. 11, 2001, terrorist attacks, detainees in the CIA's secret prison network told interrogators about an important courier with the nom de guerre Abu Ahmed al-Kuwaiti who was close to bin Laden. After the CIA captured al-Qaida's No. 3 leader, Khalid Sheikh Mohammed, he confirmed knowing al-Kuwaiti but denied he had anything to do with al-Qaida.
Then in 2004, top al-Qaida operative Hassan Ghul was captured in Iraq. Ghul told the CIA that al-Kuwaiti was a courier, someone crucial to the terrorist organization. In particular, Ghul said, the courier was close to Faraj al-Libi, who replaced Mohammed as al-Qaida's operational commander. It was a key break in the hunt for in bin Laden's personal courier.
"Hassan Ghul was the linchpin," a U.S. official said.
Finally, in May 2005, al-Libi was captured. Under CIA interrogation, al-Libi admitted that when he was promoted to succeed Mohammed, he received the word through a courier. But he made up a name for the courier and denied knowing al-Kuwaiti, a denial that was so adamant and unbelievable that the CIA took it as confirmation that he and Mohammed were protecting the courier. It only reinforced the idea that al-Kuwaiti was very important to al-Qaida.
If they could find the man known as al-Kuwaiti, they'd find bin Laden.
The revelation that intelligence gleaned from the CIA's so-called black sites helped kill bin Laden was seen as vindication for many intelligence officials who have been repeatedly investigated and criticized for their involvement in a program that involved the harshest interrogation methods in U.S. history.
"We got beat up for it, but those efforts led to this great day," said Marty Martin, a retired CIA officer who for years led the hunt for bin Laden.
Mohammed did not discuss al-Kuwaiti while being subjected to the simulated drowning technique known as waterboarding, former officials said. He acknowledged knowing him many months later under standard interrogation, they said, leaving it once again up for debate as to whether the harsh technique was a valuable tool or an unnecessarily violent tactic.
It took years of work before the CIA identified the courier's real name: Sheikh Abu Ahmed, a Pakistani man born in Kuwait. When they did identify him, he was nowhere to be found. The CIA's sources didn't know where he was hiding. Bin Laden was famously insistent that no phones or computers be used near him, so the eavesdroppers at the National Security Agency kept coming up cold.
Ahmed was identified by detainees as a mid-level operative who helped al-Qaida members and their families find safe havens. But his whereabouts were such a mystery to U.S. intelligence that, according to Guantanamo Bay documents, one detainee said Ahmed was wounded while fleeing U.S. forces during the invasion of Afghanistan and later died in the arms of the detainee.
But in the middle of last year, Ahmed had a telephone conversation with someone being monitored by U.S. intelligence, according to an American official, who like others interviewed for this story spoke only on condition of anonymity to discuss the sensitive operation. Ahmed was located somewhere away from bin Laden's hideout when he had the discussion, but it was enough to help intelligence officials locate and watch Ahmed.
In August 2010, Ahmed unknowingly led authorities to a compound in the northeast Pakistani town of Abbottabad, where al-Libi had once lived. The walls surrounding the property were as high as 18 feet and topped with barbed wire. Intelligence officials had known about the house for years, but they always suspected that bin Laden would be surrounded by heavily armed security guards. Nobody patrolled the compound in Abbottabad.
In fact, nobody came or went. And no telephone or Internet lines ran from the compound. The CIA soon believed that bin Laden was hiding in plain sight, in a hideout especially built to go unnoticed. But since bin Laden never traveled and nobody could get onto the compound without passing through two security gates, there was no way to be sure.
Despite that uncertainty, intelligence officials realized this could represent the best chance ever to get to bin Laden. They decided not to share the information with anyone, including staunch counterterrorism allies such as Britain, Canada and Australia.
By mid-February, the officials were convinced a "high-value target" was hiding in the compound. President Barack Obama wanted to take action.
"They were confident and their confidence was growing: 'This is different. This intelligence case is different. What we see in this compound is different than anything we've ever seen before,'" John Brennan, the president's top counterterrorism adviser, said Monday. "I was confident that we had the basis to take action."
Options were limited. The compound was in a residential neighborhood in a sovereign country. If Obama ordered an airstrike and bin Laden was not in the compound, it would be a huge diplomatic problem. Even if Obama was right, obliterating the compound might make it nearly impossible to confirm bin Laden's death.
Said Brennan, "The president had to evaluate the strength of that information, and then made what I believe was one of the most gutsiest calls of any president in recent memory."
Brennan told CNN Tuesday that "there was no single piece of information that was an 'ah-hah' moment." He said officials took "bits and pieces" of intelligence gathered and analyzed over a long period of time to nail down the leads they needed.
Obama tapped two dozen members of the Navy's elite SEAL Team Six to carry out a raid with surgical accuracy.
Before dawn Monday morning, a pair of helicopters left Jalalabad in eastern Afghanistan. The choppers entered Pakistani airspace using sophisticated technology intended to evade that country's radar systems, a U.S. official said.
Officially, it was a kill-or-capture mission, since the U.S. doesn't kill unarmed people trying to surrender. But it was clear from the beginning that whoever was behind those walls had no intention of surrendering, two U.S. officials said.
The helicopters lowered into the compound, dropping the SEALs behind the walls. No shots were fired, but shortly after the team hit the ground, one of the helicopters came crashing down and rolled onto its side for reasons the government has yet to explain. None of the SEALs was injured, however, and the mission continued uninterrupted.
With the CIA and White House monitoring the situation in real time — presumably by live satellite feed or video carried by the SEALs — the team stormed the compound.
Thanks to sophisticated satellite monitoring, U.S. forces knew they'd likely find bin Laden's family on the second and third floors of one of the buildings on the property, officials said. The SEALs secured the rest of the property first, then proceeded to the room where bin Laden was hiding. A firefight ensued, Brennan said.
Ahmed and his brother were killed, officials said. Then, the SEALs killed bin Laden with a bullet just above his left eye, blowing off part his skull, another official said. Using the call sign for his visual identification, one of the soldiers communicated that "Geronimo" had been killed in action, according to a U.S. official.
Bin Laden's body was immediately identifiable, but the U.S. also conducted DNA testing that identified him with near 100 percent certainty, senior administration officials said. Photo analysis by the CIA, confirmation on site by a woman believed to be bin Laden's wife, who was wounded, and matching physical features such as bin Laden's height all helped confirm the identification. At the White House, there was no doubt.
"I think the accomplishment that very brave personnel from the United States government were able to realize yesterday is a defining moment in the war against al-Qaida, the war on terrorism, by decapitating the head of the snake known as al-Qaida," Brennan said.
U.S. forces searched the compound and flew away with documents, hard drives and DVDs that could provide valuable intelligence about al-Qaida, a U.S. official said. The entire operation took about 40 minutes, officials said.
Bin Laden's body was flown to the USS Carl Vinson in the North Arabian sea, a senior defense official said. There, aboard a U.S. warship, officials conducted a traditional Islamic burial ritual. Bin Laden's body was washed and placed in a white sheet. He was placed in a weighted bag that, after religious remarks by a military officer, was slipped into the sea about 2 a.m. EDT Monday.
Said the president, "I think we can all agree this is a good day for America."
WASHINGTON – When one of Osama bin Laden's most trusted aides picked up the phone last year, he unknowingly led U.S. pursuers to the doorstep of his boss, the world's most wanted terrorist.
That monitored phone call, recounted Monday by a U.S. official, ended a years-long search for bin Laden's personal courier, the key break in a worldwide manhunt. The courier, in turn, led U.S. intelligence to a walled compound in northeast Pakistan, where a team of Navy SEALs shot bin Laden to death.
The violent final minutes were the culmination of years of intelligence work. Inside the CIA team hunting bin Laden, it always was clear that bin Laden's vulnerability was his couriers. He was too smart to let al-Qaida foot soldiers, or even his senior commanders, know his hideout. But if he wanted to get his messages out, somebody had to carry them, someone bin Laden trusted with his life.
Shortly after the Sept. 11, 2001, terrorist attacks, detainees in the CIA's secret prison network told interrogators about an important courier with the nom de guerre Abu Ahmed al-Kuwaiti who was close to bin Laden. After the CIA captured al-Qaida's No. 3 leader, Khalid Sheikh Mohammed, he confirmed knowing al-Kuwaiti but denied he had anything to do with al-Qaida.
Then in 2004, top al-Qaida operative Hassan Ghul was captured in Iraq. Ghul told the CIA that al-Kuwaiti was a courier, someone crucial to the terrorist organization. In particular, Ghul said, the courier was close to Faraj al-Libi, who replaced Mohammed as al-Qaida's operational commander. It was a key break in the hunt for in bin Laden's personal courier.
"Hassan Ghul was the linchpin," a U.S. official said.
Finally, in May 2005, al-Libi was captured. Under CIA interrogation, al-Libi admitted that when he was promoted to succeed Mohammed, he received the word through a courier. But he made up a name for the courier and denied knowing al-Kuwaiti, a denial that was so adamant and unbelievable that the CIA took it as confirmation that he and Mohammed were protecting the courier. It only reinforced the idea that al-Kuwaiti was very important to al-Qaida.
If they could find the man known as al-Kuwaiti, they'd find bin Laden.
The revelation that intelligence gleaned from the CIA's so-called black sites helped kill bin Laden was seen as vindication for many intelligence officials who have been repeatedly investigated and criticized for their involvement in a program that involved the harshest interrogation methods in U.S. history.
"We got beat up for it, but those efforts led to this great day," said Marty Martin, a retired CIA officer who for years led the hunt for bin Laden.
Mohammed did not discuss al-Kuwaiti while being subjected to the simulated drowning technique known as waterboarding, former officials said. He acknowledged knowing him many months later under standard interrogation, they said, leaving it once again up for debate as to whether the harsh technique was a valuable tool or an unnecessarily violent tactic.
It took years of work before the CIA identified the courier's real name: Sheikh Abu Ahmed, a Pakistani man born in Kuwait. When they did identify him, he was nowhere to be found. The CIA's sources didn't know where he was hiding. Bin Laden was famously insistent that no phones or computers be used near him, so the eavesdroppers at the National Security Agency kept coming up cold.
Ahmed was identified by detainees as a mid-level operative who helped al-Qaida members and their families find safe havens. But his whereabouts were such a mystery to U.S. intelligence that, according to Guantanamo Bay documents, one detainee said Ahmed was wounded while fleeing U.S. forces during the invasion of Afghanistan and later died in the arms of the detainee.
But in the middle of last year, Ahmed had a telephone conversation with someone being monitored by U.S. intelligence, according to an American official, who like others interviewed for this story spoke only on condition of anonymity to discuss the sensitive operation. Ahmed was located somewhere away from bin Laden's hideout when he had the discussion, but it was enough to help intelligence officials locate and watch Ahmed.
In August 2010, Ahmed unknowingly led authorities to a compound in the northeast Pakistani town of Abbottabad, where al-Libi had once lived. The walls surrounding the property were as high as 18 feet and topped with barbed wire. Intelligence officials had known about the house for years, but they always suspected that bin Laden would be surrounded by heavily armed security guards. Nobody patrolled the compound in Abbottabad.
In fact, nobody came or went. And no telephone or Internet lines ran from the compound. The CIA soon believed that bin Laden was hiding in plain sight, in a hideout especially built to go unnoticed. But since bin Laden never traveled and nobody could get onto the compound without passing through two security gates, there was no way to be sure.
Despite that uncertainty, intelligence officials realized this could represent the best chance ever to get to bin Laden. They decided not to share the information with anyone, including staunch counterterrorism allies such as Britain, Canada and Australia.
By mid-February, the officials were convinced a "high-value target" was hiding in the compound. President Barack Obama wanted to take action.
"They were confident and their confidence was growing: 'This is different. This intelligence case is different. What we see in this compound is different than anything we've ever seen before,'" John Brennan, the president's top counterterrorism adviser, said Monday. "I was confident that we had the basis to take action."
Options were limited. The compound was in a residential neighborhood in a sovereign country. If Obama ordered an airstrike and bin Laden was not in the compound, it would be a huge diplomatic problem. Even if Obama was right, obliterating the compound might make it nearly impossible to confirm bin Laden's death.
Said Brennan, "The president had to evaluate the strength of that information, and then made what I believe was one of the most gutsiest calls of any president in recent memory."
Brennan told CNN Tuesday that "there was no single piece of information that was an 'ah-hah' moment." He said officials took "bits and pieces" of intelligence gathered and analyzed over a long period of time to nail down the leads they needed.
Obama tapped two dozen members of the Navy's elite SEAL Team Six to carry out a raid with surgical accuracy.
Before dawn Monday morning, a pair of helicopters left Jalalabad in eastern Afghanistan. The choppers entered Pakistani airspace using sophisticated technology intended to evade that country's radar systems, a U.S. official said.
Officially, it was a kill-or-capture mission, since the U.S. doesn't kill unarmed people trying to surrender. But it was clear from the beginning that whoever was behind those walls had no intention of surrendering, two U.S. officials said.
The helicopters lowered into the compound, dropping the SEALs behind the walls. No shots were fired, but shortly after the team hit the ground, one of the helicopters came crashing down and rolled onto its side for reasons the government has yet to explain. None of the SEALs was injured, however, and the mission continued uninterrupted.
With the CIA and White House monitoring the situation in real time — presumably by live satellite feed or video carried by the SEALs — the team stormed the compound.
Thanks to sophisticated satellite monitoring, U.S. forces knew they'd likely find bin Laden's family on the second and third floors of one of the buildings on the property, officials said. The SEALs secured the rest of the property first, then proceeded to the room where bin Laden was hiding. A firefight ensued, Brennan said.
Ahmed and his brother were killed, officials said. Then, the SEALs killed bin Laden with a bullet just above his left eye, blowing off part his skull, another official said. Using the call sign for his visual identification, one of the soldiers communicated that "Geronimo" had been killed in action, according to a U.S. official.
Bin Laden's body was immediately identifiable, but the U.S. also conducted DNA testing that identified him with near 100 percent certainty, senior administration officials said. Photo analysis by the CIA, confirmation on site by a woman believed to be bin Laden's wife, who was wounded, and matching physical features such as bin Laden's height all helped confirm the identification. At the White House, there was no doubt.
"I think the accomplishment that very brave personnel from the United States government were able to realize yesterday is a defining moment in the war against al-Qaida, the war on terrorism, by decapitating the head of the snake known as al-Qaida," Brennan said.
U.S. forces searched the compound and flew away with documents, hard drives and DVDs that could provide valuable intelligence about al-Qaida, a U.S. official said. The entire operation took about 40 minutes, officials said.
Bin Laden's body was flown to the USS Carl Vinson in the North Arabian sea, a senior defense official said. There, aboard a U.S. warship, officials conducted a traditional Islamic burial ritual. Bin Laden's body was washed and placed in a white sheet. He was placed in a weighted bag that, after religious remarks by a military officer, was slipped into the sea about 2 a.m. EDT Monday.
Said the president, "I think we can all agree this is a good day for America."
Monday, May 2, 2011
Bin Laden Corpse Hurled In Ocean After Failing To Clear Customs
American Navy Seals who succeeded in killing Osama Bin Laden were forced to chuck his body into a nearby ocean after the corpse failed to get through the Pakistanian TSA checkpoint.
"First we tried to roll him through the metal detector on a dolly, but it set off the beeper." said Colonel Adam McTavish Sunday night.
"We thought it might've been the dolly, so we tried to pass him through a couple more times, but the alarm kept going off."
Bin Laden's lifeless form was made to his remove his shoes, which didn't solve the issue. It was then propped up like a scarecrow and patted down, first in routine places and eventually in locations that would have caused anguished squirming by a breathing organism.
After stripping the body naked and making it lean uncomfortably against a wall for several minutes, increasingly frustrated Army Corps engineers tried in vain to throw him through the detector with a running start in hopes that the speed would fool the technology. Subsequent attempts to heave Bin Laden over the top of the doorway, and then to stuff him through the X-ray machine on a conveyor belt in a duffel bag, were also thwarted by the deceased's gangly 6'4" frame which became ensnarled.
"If his head weren't riddled with bullets, he probably would have made it through," McTavish said while wiping sweat off his brow near smug TSA officials. "Of course, if it weren't for him the TSA wouldn't exist, so there's some irony here," he conceded.
"First we tried to roll him through the metal detector on a dolly, but it set off the beeper." said Colonel Adam McTavish Sunday night.
"We thought it might've been the dolly, so we tried to pass him through a couple more times, but the alarm kept going off."
Bin Laden's lifeless form was made to his remove his shoes, which didn't solve the issue. It was then propped up like a scarecrow and patted down, first in routine places and eventually in locations that would have caused anguished squirming by a breathing organism.
After stripping the body naked and making it lean uncomfortably against a wall for several minutes, increasingly frustrated Army Corps engineers tried in vain to throw him through the detector with a running start in hopes that the speed would fool the technology. Subsequent attempts to heave Bin Laden over the top of the doorway, and then to stuff him through the X-ray machine on a conveyor belt in a duffel bag, were also thwarted by the deceased's gangly 6'4" frame which became ensnarled.
"If his head weren't riddled with bullets, he probably would have made it through," McTavish said while wiping sweat off his brow near smug TSA officials. "Of course, if it weren't for him the TSA wouldn't exist, so there's some irony here," he conceded.
Sunday, May 1, 2011
Ten Year Plan
You hate to hear about the loss of human life, but if the head of Al Qaida is disabled, America can sleep a little safer tonight.
Yet one more reason that May is an awesome month...
Yet one more reason that May is an awesome month...
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