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In search of the perfect night’s sleep…


Perfect?  Did I say “perfect”?  I’d settle for “Mostly OK”

Iz nots sleepinzzz...! I iz "vizualizin' mai dance routeens" ©One of the items on my “10-Point-Plan” to “Transform Tony in 2013” is #1 Get plenty of sleep every night. 

Easier said than done!   However, talking about sleep is a good way to emphasis and reinforce the ongoing theme that Getting Fit and Healthy is complex because “EVERYTHING IS CONNECTED TO EVERYTHING!

Sleep is important and most definitely connected to everything else in your life.  Without consistent restful sleep, getting fit and healthy is almost impossible.

brunostWithout meaning to whine and moan, or act like a pampered diva….  But, since we’re mentioning “diva”  could I please have some cheese with my Whine?  Hmmm?

Oh, did you hear about that cheese truck fire that took days to put out?  I kid you not!!!!

Holy Cheesus!  Who knew?

Anyway in Norway where this cheese is made there was a truck accident in a tunnel and the load of cheese, called Brunost caught fire and burned for days.

But…  I digress…  Back to the whole sleep thing…. Read the rest of this entry

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Revel and Rejoice in the Little Things…at 4am Ssssnnnzzzz


Not a morning cat ©2011Ok, confession time, I feel awful right now.  As in this second. 

Right this very minute! 

Why do I suddenly feel like I’m on the set of Mame and everybody is about to break into a round of “We need a little Christmas?”  Hmmm….

But I digress…

I didn’t sleep very well last night at all.  I went to bed on time, 11:30pm and my alarm was set for 6:30am.  (Allow me to insert a momentary aside…after much thought and evaluation of my daily routine and weekly work schedule, I decided that if I wanted to be consistent in when I go to bed and get up, that (1) 7 hours of sleep is the most that I can count on as a consistent routine thing; and (2) I forget what two was.  I need more coffee.)

But I digress…

Read the rest of this entry

Rejoice in the Little Things for “I’ve been a GOOD boy!”


I iz Awesome ©2012Here’s a quick recap (my friends can stop laughing now).  For those just joining the us, the “joke” is that I have a reputation for *NEVER* telling a story in 10 words when 10 paragraphs will do.

Siiiiiiiiigggggghhhh

Today’s post is all about patting myself on the back.  Bravo!  Cue the Applause!  Yay!  Woo Hoo! Yippie!  Good Job!  I rock!  I am FAB-u-LUS!

I’ve actually done quite a bit this week towards my goal of “being healthy” and “living healthy”.   Each of the things, in and of itself may seem tiny but each tiny step is still a step.

So here, in no particular order, are some of the things I’ve done this week which move me closer to my goal:

Step by, *prioritized*, Step…


ABC Alphabet Blocks (CC)

There is a time management tool that uses a simple A-B-C method of assigning priorities.  While it is intended primarily as a time management tool for the workplace it can easily be adapted for personal use.

You take everything on your “to do” list, including individual tasks or smaller projects associated with both long-term and short-term goals, then you divide all the individual tasks into three groups:

♦  Group “A” —  those items which are urgent, important, or BOTH
♦  Group “B” — those items which are important but which are not urgent.
♦  Group “C” — everything else, literally, everything that is not in group A or in group B.

Here are some examples of some typical workplace activities:

  • Group “A” — urgent, important or some combination thereof
    — mop up water from overflowed toilet in men’s room and put out “Wet Floor Sign”
    — time sheets due on Tuesday
    — grant application due on last day of this month
    — completed employee evaluations due to HR by 1st of next month.
  • Group “B” — important but not urgent
    — schedule repair of timer for automatic lawn sprinkler system
    — compare cost of owning copy machine versus leasing it
    — review security camera footage to see if theft of bicycle from front of building was caught on tape.
    — review and revise ordering and receiving procedures to streamline and make them more efficient.

Get the idea?

Now, here is the trick.  Once you have your “A” and “B” tasks identified, you’ll have a whole bunch of stuff that did not go into either pile.   That is your “C” pile.

  • Group “C” — everything else
    — read trade magazine
    — bring fabric cleaner from home so that next time I have a spill I can clean it up right away without leaving a stain.
    — color code the files in my office
    — throw away the dead plant in the corner of my office and buy an artificial one from Linens & Things
    — have the staff clean out the fridge in the break room.  There are biological experiments in there.

The horrible thing about “C” items is that they are a sly temptress and will lead you astray!  If you work on a pile of “C” things at the end of the day you feel great.  You feel like you’ve really been working hard and gotten a lot done., Because “C” things generally are quick and easy to do.  But then, the proverbial “other shoe” drops.  You look over at the A and B pile and your realize that “Oh Crap!”  The important things got left undone.  And not doing those A and B things can spell trouble!

So, take all those C things which are the things that are the least important, put them into an envelope or box and date it.  Then hide the box or envelope in a lower desk drawer or closet so that you won’t see it.  That way it won’t keep bugging you or tempt you into working on C’s instead of A’s or B’s.

Granted, sometimes a “C” becomes an “A” or a “B”.  If that happens, then you can pull it out of the back of the drawer and move it to the desktop, put in the A or B pile and work in it.  Anything that is still in the “C” envelope in six months should be either trashed or filed.  Face it.  If it isn’t important to work on in six months what are the odds that it will *ever* become important enough to work on?

So, now that you know about the A-B-C method, follow along as I put items from the list on my blog post “Getting Healthy is Complicated… …So do it One Step at a Time“, into A, B, and C groups: Read the rest of this entry

Healthy at every size!


Ragen Chastain, dancer and author of 'Dances With Fat'

Ragen Chastain, dancer and author of ‘Dances With Fat’ — Photograph by Richard Sabel (used with permission of the photographer)

I have a good friend, Ragen Chastain, who blogs over at “Dances With Fat“.

Her blog is awesome!  She’s a very talented writer.  And dancer.  And Choreographer. And a beautiful person, both inside and out!   It is simply not fair that so much talent and niceness be packed into one person!  🙂

Be sure to check out her blog and subscribe, especially if you’re on a quest to get healthy. Why? Because she makes an extremely valid point which, unfortunately, is not widely accepted:

You can be healthy at any size!

What she says, in my own words, is that just because you are fat, that does equal being unhealthy.  And just because you’re thin, that does not equal “good health“.  There are large people who are perfectly healthy.  There are skinny people who are unhealthy.

A medical study that Ragen mentions in a recent post to her blog supports this.  Be sure to read the post and the study.  I read the study.  Ok, ok, I only read the abstract.  The details of the study soon put me to sleep, plus they were using them thar big ole words tha’ cowboys like me from ta piney woods of East Texas jus’ get all befuddled ’bout.  😉

The conclusion of the study says, and I quote: Read the rest of this entry

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