My Summits

Healthy Lifestyle Program

Sun, 28 Nov 2010 18:40:10 -0500

It’s been a while since I posted but I’m still in the game. I’ve been working on a program for people to use to learn how to live a healthy lifestyle. In my early tests people have had good success in losing weight but most importantly, gaining energy and a great improvement in mood. I am currently in the process of re-writing from what I’ve learned in the first draft. My expectation is that I will also produce video that will accompany the program so that’s it easier for people to see it in action.
It is based on gradual change, and targeted both towards habit replacement and daily practices. If you’re interested in learning more about it, shoot me an email. I’m still planning on producing the Sofa2Summit documentary and I see this fitness plan as the fist leg of the project.

Mt Washington - 2010

Thu, 1 Apr 2010 19:48:15 -0400

I went up to New Hampshire with the intent of ascending and descending Mt Washington on skis. I found the one openning in Kevin Mahoney’s schedule, who is a great guide, for March 29 through 31, 2010. I would have preferred earlier so I could officially call it a Winter summit but what the heck. I did summit in the Winter two years ago so I figure I can tick that off my list, but I didn’t do it on skis so this would be new for me.
The weather was very uncooperative; rain! For March 31 we decided to go anyway and see what we could accomplish. The weather was warmish most of the way and in/out of rain. The avalanche conditions were posted as “considerable”. Lot’s of challenges.
Kevin knew a way to get up despite the conditions and after nearly 4,000 feet of elevation gain (and six hours) we got to the top. Once there (or maybe before) we decided that the conditions were beyond my level to ski down the Ravine. Actually, to ski down Tuckerman Ravine, I would need optimum conditions and these were far from that. We skied 7.5 miles - 4,500 feet elevation - down the Auto Road. This took about an hour... a great reason to climb on skis when possible.... quick descents.
So... literally a sofa to summit experience... YAHOO!!!

Vail Backcountry

Sun, 14 Mar 2010 14:13:15 -0400

In the last week of February I was in Colorado to join a few friends for a backcountry trip to Margy’s Hut, one of the 10th Mountain Division Huts. I went out a few days early so I could get some acclimatization to the altitude since the hut is at 11,000 feet elevation. The others going out on the trip were local to the area. Margy’s Hut is near Aspen which just added to the factors that made the trip so interesting to me.

I first stayed at Beaver Creek and got in a lot of great skiing. It snowed heavily most nights I was there which created great conditions in bounds at the ski area but wrought havoc in the backcountry, especially around Aspen. The avalanche conditions were forecasted as “high” meaning that natural and human triggered avalanches were very likely. We decided to cancel our backcountry trip. This left me with the decision to return home early or see what else there was to do while in Colorado. I decided to stay.

I went on to the Arapahoe Basin area and thoroughly enjoyed skiing there. It’s like a locals place with terrain in-bounds like many places have as out of bounds. This is also when I found the guide service to take my for at least one trip into the backcountry. It was so worth it. Another reminder of the benefit of maintaining a healthy, fit lifestyle.

Tour de Shore - 2009

Thu, 6 Aug 2009 17:27:20 -0400

These organized bike rides are such a great opportunity to set a goal for fitness. They’re publicized well in advance, the maps are on the websites and there is so much support along the way. Cycling is a low-impact sport but yet you can burn some serious calories by sticking to it. Cycling three times a week for an hour or so per time might burn up to 1500 calories. Keep food intake at the same level and you’ll be losing 1 pound every other week. That’s about 25 pounds in a year. Not too shabby... Of course, at some point you won’t be losing weight anymore but you’ll certainly benefit from the improved fitness and all the benefits of that.
Better yet, get some of your friends involved and ride and train as a team. You’ll have more fun and you’ll be doing a good deed for your friends. Maybe I’ll see you out at one of the events.

Tour de France and motivation

Wed, 15 Jul 2009 13:18:47 -0400

Every day when I get home I turn on the dvr and watch the day’s stage of the Tour de France; not so much for the racing but for the scenery. Each day takes the viewer through some of the most beautiful landscapes and structures imaginable. The shots from the helicopter of the chateaux are just amazing.
That I was able to cycle through some of this terrain during my cycling tour through Burgundy, France in 2007 with my son, Graham is one of the greatest memories I will savor for my life. Seeing the sights while cycling is fantastic. You travel at a speed that can take you 50 or 60 miles in a day without becoming tired and yet, you experience the sights. sounds and scents in an almost tactile way that you could never realize from a moving vehicle.
I watch these stages and get motivated to get out on the bike or run on a trail to maintain my fitness for my next cycling adventure. As I’ve mentioned before in this blog... whatever you can do to sure up and support your motivation is key. There’s plenty of the tour left, tune in and turn up your motivation.

And now for something completely different...

Sat, 20 Jun 2009 08:30:31 -0400

When I got the vision to do my sofa to summit documentary (in planning stage) I figured I needed to learn something about what a producer does in bringing a vision to reality. For the last year I have been on a journey to get education and experience in screenwriting, producing, videography, lighting and editing. It has been a fascinating and very enjoyable process.
I worked on a project titled “18 & Out” about aging out of the foster care system. This project had a professional director, actors and production crew so it was an “in the trenches” education in how a film gets made. It is an amazingly tedious process. I have a whole new regard for the people who create films.
Tatianna’s Room is my first solo project. I worked with Velma to write the script for the interview and voiceover, I shot the video and edited it. For a short five minute piece, I must have spent over 40 hours on it. I hope you like it. Her website is tatiannasroom.org
I plan to do 3 to 4 of these volunteer projects per year as I work on formulating my sofa 2 summit project. It appears that my next project will be working with Leontyne Anglin who is the creator of “18 & Out”. We are going to produce a piece that captures her journey of bringing “18 & Out” from concept to reality. “18 & Out” was and continues to be a sofa 2 summit project for Leontyne.
You can see a 5 minute version of that movie on youtube. Her website is beyondexp.net

AAC Adirondack weekend

Sun, 14 Jun 2009 17:05:59 -0400

This weekend I was in the Adirondacks near Lake Placid with the AAC-New York Section. It was a great weekend. People went hiking and climbing but I brought my bike so I could challenge myself in the hills. On Saturday I went off for a ride and after about 10 miles I came across many, many cyclists training for the Lake Placid Ironman. I finished my ride by incorporating 30 miles of that course and completed my ride at 40 miles total.
I was pleased with my progress of climbing on the bike. I was very surprised by the pace I was able to keep. I think a lot had to do with the tri-athletes out there setting strong paces for me to aspire to keep up with... who’s kidding... these are people training for an Ironman.... I did not keep up for long but it was fun while trying.
I can say that no one my age passed me. Actually, I didn’t see anyone my age until much later and I passed him so... there you are.
It’s great spending time with other fit people who have energy, stamina and big goals for their future. I highly recommend it!

A model training plan

Sun, 29 Mar 2009 16:49:36 -0400

I’m including a link today to a simple training program that I found on the web. Even though it’s targeted toward mountaineering, I think it could be adapted by anyone who wants to regain or maintain fitness. I like it because it starts out with modest effort and builds from there.

I’ve restarted documenting my exercise activities and I make sure I keep it somewhere that keeps it in my mind. While I haven’t picked out wheremy next big trip is going to be, I have some ideas and they definitely will require more strength and fitness on my part. Stay tuned.

Here’s the link: training-chart.pdf Check it out.

I always recommend finding a training buddy so print one out for him or her, too. Maybe you can use it together.

A Great Ski season

Fri, 6 Mar 2009 13:01:41 -0500

Wow! That’s about all I can say about my skiing this Winter. I started skiing in February, 2007 and finally this season I had the breakthroughs I needed to be able to ski confidently in the backcountry. The backcountry is terrain that typically isn’t served by ski lifts; that means you get yourself up the mountain. This has been my primary fitness activity and objective this Winter. The weather has now warmed up enough that I’ll resume my running and cycling activities. In fact, I’ll be signing up for the Broad Street Run this weekend. This is a great 10 mile event in Philadelphia that takes place in May.

On another note, the other day I received an e-article from Men’s Health Magazine that referenced a study in which participants followed four different diets. Each diet stressed one component such as protein or carbs, etc. The results of the study concluded that the major factor affecting weight loss is calorie consumption. Makes sense to me. So, all of us need to pay attention to not only what we eat, but more importantly, how much we eat.

I hope this Spring gets you outside and active, that it lifts your spirits so that you can pursue your dreams, whatever they may be.

Coming out of Hibernation...

Mon, 16 Feb 2009 12:17:30 -0500

So much has happened since I last posted on my blog... the stockmarket decline, the general decline in the economy... these are events that aren’t trivial and we need to be cautious to not have them consume our spirits.

Other significant events that have happened in the last few months... the new business is off the ground. Our “doors open” date was October 1st. It’s taken a lot of energy to get it up and running but we’re on a roll now and successfully weathering the downturn.

Another accomplishment of note is that I was a key member of a team of three in producing a video entitled “18 and Out”. The subject matter is what happens to youth who are in the foster care system and what happens to them when they reach their 18th birthday. The time investment to create this was far more than I thought it would be and worth every minute of it.

Pretty busy but I also made sure I didn’t lose focus on my fitness and sofa 2 summit ambitions. This was particularly interesting to me since, like most other people, I had an initial reaction to the economic retraction of pulling back. After that initial reaction, I sobbered up and realized that I could still pursue my long term goals without appreciably impacting my “nestegg”. I made an analysis of the situation and concluded that I could still afford to pursue my dreams by conserving in some other areas. I applied my sofa2summit method of having a big, compelling vision and then a detailed plan of what steps need to be taken so I could continue on the path of my goals.

I was able to get out skiing to Grand Targhee in December where I had a breakthrough in technique. Then a trip to the Adirondacks to participate in the Winter Gathering of the New York Section of the American Alpine Club included a backcountry ski trip culiminating in a ski descent through the trees. This was the first time I skied trees and enjoyed it rather than “survived it”. I just returned from a one week trip to Durango, CO where I shot and edited a video for a friend of mine of him snowboarding at Durango Mountain Resort ski area. After completing that, I then went on for three days of guided skiing in the Durango backcountry. Wow... I now really, really enjoy skiing. I am still a new skier (just passed my second anniversary of my start of skiing) so I still get myself into some scary situations but it’s all worth it.

I’m still looking at what’s next for this Winter but stay tuned. I’m sure I’ll be up to something...

Army Ten Miler

Sun, 19 Oct 2008 11:29:45 -0400

My son and daughter both were living in the Washington, DC area so I thought it would be a fun weekend hanging with them. I also wanted to “bracket” the running season by starting with the Broad Street Run in Philadelphia held in May with the Army Ten Miler run in October. These two ten mile runs give me plenty of incentive to stay in sufficient condition to complete a ten mile run on a year round basis.
It also serves as another “big, compelling goal” for me each year. I look forward to joining the thousands of other runners with the bonus of spending the weekend with my family down there. Good stuff.

Philly distance run

Mon, 22 Sep 2008 10:11:32 -0400

Yesterday, I completed the ING Philly Distance Run. It’s a 1/2 marathon. There were over 15,000 people registered and I’m pretty sure most of those people showed up for it. The weather was perfect for it, sunny and cool. It was very well organized and everthing flowed well. That makes such a difference for these events.
It’s such a great space to be in for me when I’m with so many people who are into fitness. I’m not so fast and yet I have a lot of company on these events. Obviously, there’s a lot of people who do it for fun and do it for fitness. If they’re competing at all, it’s with their past times and seeing if they can better them.
Another key takeaway for people looking to get fit is that even though I ran over 13 miles, I only burned about 1,400 calories (I figure I burn about 110 calories per mile). That’s less than a Whopper, fries and milkshake. So, even though it was a great event, a big effort for me, we still need to focus on what we eat and contral our caloric intake if we want to achieve a healthy BMI (height to weight ratio).
Four years ago when I started running, I never thought I’d be able to run this far and achieve my performance goals, too. It is a great sense of satisfaction to me that I am able to continue to do this. I hope to see you out there, too.

Bariloche

Thu, 18 Sep 2008 09:08:14 -0400

I just returned from 10 days in Argentina. I was guided there by Dan Griffith of Endless Turns. Dan took some great photos and video on his camera which I’ll share with you over the next couple of weeks. I was also able to get some video of the technique to climb uphill on skis. I’ll have that posted in a couple of weeks, too. They’ll be lots to see and learn about Argentina skiing so check in frequently to get the latest.

A full plate... and lovin’ it...

Wed, 3 Sep 2008 10:05:14 -0400

There’s so much going on right now. It’s very exciting that’s for sure. I’m getting geared up for a planned trip this Fall to Argentina. It’s Spring down there and we’re hoping for some great corn snow skiing. I’ll be meeting my guide, Dan Griffith of EndlessTurns.com down there and we’re looking forward to some great conditions.
Since I’m happily committed to developing my craft as a visual story-teller, I have invested in two new cameras. One is a helmet camera that should be able to produce some respectable shots as seen from the skiers point-of-view. I haven’t used one before so it’ll be fun to see what can be achieved with it. The other camera is a sony hdv camera with a better sound capability than my older handycam. I’m sure the improvement will be noticeable. Again, it’ll be new to me so I’ll have plenty of opportunity to learn it’s capabilities.
When Dan and I skied in Utah last Winter, we put together some ideas to capture the essence of ski touring equipment. I wasn’t very pleased with the video I took of it but I think this time we’ll get much better footage to work with.
You might have noticed that I added a page for developing a personal fitness plan. I am adding forms to it for people to complete so they can begin their own sofa to summit fitness journey. I have a candidate to be a 3 month “test case” to shake out the bugs. I really appreciate his partnership in helping with the development.
In the meantime, check the site every couple of weeks for new content. I keep it active and I have some cool stuff planned for the next couple of months that I’m sure you’ll enjoy.
Oh... if you like what you’ve been seeing and reading on my site, send a link to others who you think might also be interested. Thanks.

From the sofa to the saddle!

Sun, 17 Aug 2008 16:54:42 -0400

Today I completed a 100k ride in Lancaster, PA named the Covered Bridge Metric. It’s the first time I did this ride. Amazing course, impeccable logistics, it was probably my best ride! Last year there were over 3,000 riders and this year I’m sure there were even more. The riders were all ages, abilities, shapes and sizes. It seemed that at least 40% of the riders were women.

I was especially inspired by the number of people who had more than a few extra pounds and were out there cycling for hours to complete the 100k. I’m sure that this ride was a big goal that they were striving to complete. They most likely got some family or friends involved to support them and then they went about getting on their bikes and putting in some miles before the big ride.

There were a lot of hills, it got hot as the day wore on and still they pushed on. What a great example of getting off the sofa and getting out and getting some good, solid exercise. If these folks keep it up, they’ll be strong and fit before they even realize.

If mountaineering isn’t your thing, maybe you can Get Off the Sofa and Onto the Saddle! I hope to see you out on the road.

AS if there already wasn’t a good enough reason...

Fri, 1 Aug 2008 10:08:05 -0400

While wating for my car to get serviced this morning, I picked up a copy of Time magazine. It was the May 19 edition of this year. What caught my attention was a cover caption that read “Foget-Me-Not: How to Keep Your Memory Sharp”. Since my memory isn’t as sharp as it was when I was in my 20’s, I figured I’d check it out to see what I could learn.
The article was a layman friendly, scientific explanation of how the part of the brain that enables memory works, how it is affected by aging and what can be done to slow that process down. Once again, the prescription is aerobic exercise. As if good physical health isn’t enough of an incentive to get off the couch, from reading this we can add good memory health, too. The article makes the point that studies support good aerobic conditioning actually supports the regeneration of brain cells, thus resulting in a more effectively functioning brain and memory.
There are other references to obesity, belly fat, etc. that we all know about but that it is suspected that these same conditions also affect the rate at which our memory decays as well.
Knowing this makes it even more worthwhile to me to get my running shoes on and go out and make good use of them. Not only will it be good for my body but it will also be good for my mind.

The key to unlock the secret

Mon, 14 Jul 2008 16:29:32 -0400

The key to unlock the secret to living a fit lifestyle is a simple word... fun! It’s not how most of us relate to exercise or some self-discipline around what we eat, but if we could, we’d have the secret. A couple of weeks ago I was scheduled to go out on a training ride on my bike. I was looking for any excuse I could find to justify not going. Then out of the blue a thought popped into my mind: “let’s go have some fun!”. Boom! Everything shifted. I felt lighter, happier and I couldn’t wait to get out on the road and get in some miles. Amazing the difference a thought makes.
I was talking with a friend of mine about the Sofa2Summit fitness project and she was telling me how she can run a few miles one day and then the next time she starts it is frustrating because she’s not doing as well as the time before. What’s missing in this story? Fun! We talked about this and I am certain that the next time will be fun and therefore, worthwhile.
This weekend I was doing my long run with another friend. We’re training for the ING Distance Run in Phila that is a half-marathon. We’re up to 8 miles and we kick it at a pretty good pace for us. When we got to the hills toward the end of the run, we just started hooting and laughing and acting likes kids (they know how to have fun) and it became easier for the next 50 yards, and then we’d do it again, and then again. We wound up laughing and in high spirits rather than wondering whether we should have our heads examined for setting out on this goal.
I’m pretty sure that if we apply the magic key to any endeavor we undertake, we’ll bring more power, courage and commitment to it. We’ll bring the energy that is needed to overcome the obstacles along the way. Maybe not the first attempt, maybe not the second... but what if attempting was fun in itself? What would be possible for us then?
Think about it... and have fun while you do.

Progress vs. perfection

Sun, 6 Jul 2008 11:48:18 -0400

I once heard a quote “don’t let perfection be the enemy of progress”. I think about that often, especially when I am holding off getting started on something or when I’m completing something. I am getting ready to post my Final Cut edit of the Don Sheldon video. It isn’t perfect and I’m tempted to wait until I think it is. I’m pretty sure that will be never, so I’ve decided to post it this week. It is a substantial improvement over the video that is currently on the site so I’m going to choose progress over perfection.

I can see other areas where I let perfection get in the way of progress. If I’m not exactly sure how to do something, I might put it off until I feel like I have sufficient expertise to “do it right” or “do it well”. Of course, that keeps me from doing it at all which is surely going to result in not getting any better at it.

I’m deciding to choose progress vs. perfection everytime. Who knows if perfection is even possible?

What will inspire you today and right now?

Tue, 10 Jun 2008 15:57:36 -0400

I think about what inspires me every day. I find that it is what gets me out for a run, a bike ride, whatever is going to help me get to my goals. If it’s in business, I look for what’s going to inspire me to make the next call, write the next letter, have the next conversation. Without being inspired, I’d pretty much want to do nothing except sit around, watch the clock and wait to go home and pretty much continue doing not much. So, what do I do to provide inspiration in my life???
I make sure that I listen to music that inspires me, find books or magazines that have stories and/or photos that inspire me. If I workout in the house, I’ll play a dvd that inspires me. I create some bookmarks to revisit websites that had inspiring material.
Most of all, I create “inspiration partners”. I find people to associate with who are inspiring or, at least open to be inspired. I also make sure that I hold up my end of the inspiration bargain. I make sure that I provide energy to those relationships that is inspiring not just to my friends but for myself as well. I can’t emphasize how important this is.
Try it for a day, you’ll be amazed at the impact on you and your family and friends. Share your experience with others by posting a comment to my blog. Practice, practice, practice.

We are what we eat...

Sat, 31 May 2008 11:42:32 -0400

It is always fascinating to me what people call “treats”. In all cases, these treats are the things that’ll kill you. How did sugar, refined flour and fat become known as a treat? It is eventually what we’ll need treatment for. If we’re going to manage our weight we need to get a better understanding of the relationship between the food we eat and how we use it. We definitely have to stop calling that stuff “treats”, too.

Sometimes we think that the key to weight management is primarily through exercise. I’m sorry to say, this isn’t accurate for most of us. Aerobic exercise for an hour only burns about 500 to 600 calories (walking is even less). This is about as much as some of the fancy coffee drinks, a frosted donut, medium size fries, I think you might be getting the point. You gotta control your calories, too. For most of us this is accomplished through portion control. My rule of thumb for when I’m eating at a restaurant is to eat half of what’s served and take the other half home. This way, I save the calories and have a great lunch the next day. If I’m eating at home, I try to stay within the recommended portions.

Another great idea that worked very well for me was to keep a food diary for a month. I recorded what I ate, the calories consumed and the calories I used via exercise. My target at that time was to have a deficit of 500 calories per day so that I would lose 1 pound per week. This way I didn’t get hungry. Once I got a grounding in how much effort it took to work off that soda, donut, etc. I decided they really weren’t worth it. It became much easier to say “no” to those diet habits that were so beneficial to break.

I found that once I took responsibility for what I was eating the food I consumed became much healthier; less fat and less sugar. Once I had a month under my belt I learned a lot about food and could make informed decisions going forward. It doesn’t take much time to record this information. I used one of those small, inexpensive, journal type notebooks you can find at any bookstore. The small size made it convenient for me to carry it at all times.

I recently saw a website recommended in Triathlete Magazine that has much of this data available on it. Check it out and see if it can provide some helpful data for you.
The site is www.nutritiondata.com

The power of a training partner(s)

Mon, 26 May 2008 12:00:46 -0400

I met my friend again this morning for a bike ride. I really appreciate the fact that he will ride with me on Sunday mornings. I have another friend who meets me to run some mornings during the week. What I know is that it is much easier for me to break my promises to exercise that I make to myself than it is to break them with training partners. I’m pretty sure I’m not unique about that. I have a trainer and I have the same experience. Left to my own, who knows how often I’d work out but I’m pretty sure it’d be less than how often I work out from having a trainer and I’m someone who enjoys exercise.

If you’re struggling with the problem of great intentions to get out for a walk, run, bike ride, some other form of exercise and you keep breaking promises to yourself, find a partner(s) and help him/her, too. You’ll both be better for it.

Is it all worth it? You bet!

Mon, 19 May 2008 10:52:07 -0400

Over the weekend as I upped the mileage on my bike, I realized that during the time I am exercising I am my most creative, my most visionary. When I discuss this with other people pursuing athletic activities, I learn they share this view, too. It has a way of freeing energy that gives access to inspiration.
I also noticed how continuing to train, I get stronger. I am able to climb hills that I need to walk up when I first started riding them. I can attack hills now that used to intimidate me. I can attain speeds that I never thought I could. I am no different than anyone else, it is how training works.
Good guidance (plan) coupled with enough repetition (practice) will move us all closer to our goals.
Having said all this, I am inspired to put on my running shoes and put in some miles at lunch so I can continue to go to magical places.

Mountain as metaphor

Fri, 16 May 2008 08:26:08 -0400

This photo was taken on the Baldwin Glacier in Alaska. The Baldwin is a tributary glacier to the Bagley Icefield.
To give a sense of scale, to reach the mountains in the distance may take up to two long days of travel.

Today was a beautiful day

Tue, 13 May 2008 22:07:12 -0400

Today the weather was beautiful. It was sunny and pleasant. The wind was a little gusty but not too bad. The forecast for the end of the week and weekend is for showers and rain so I figured today was a good day to get out and get in some miles. I took a bike ride in the hills for an hour and ran at it pretty hard. I think it was one of my best days for distance/time and for the absolute pleasure of feeling my body be challenged and rising to it. It gives me pleasure now to know that when I am training I can feel my body as stronger.
After my ride I went for my Tuesday lunchtime workout with my trainer, Todd. I felt so good from my ride that I really put myself into the workout. A little game I play with my workouts is “personal best”. I try at least once a week to have a “personal best” weight accomplishment. I also set a target to accomplish in the next 90 days. My most compelling target was to be able to bench press my body weight. For some reason that had me keep showing up for my training sessions.
Tomorrow is forecasted to be fine weather again so I’m planning to go for a great run in the woods behind the house.
Give yourself a goal today and go for it. You’ll enjoy the sense of accomplishment. I promise.

Daily thoughts about training and fitness

Mon, 12 May 2008 21:25:30 -0400

Today it was very windy and stormy here so I didn’t do any training outside. I rode my bike in the hills yesterday for 2 hours so today should probably be a rest day anyway.
I’ve been working on my website today and am enthusiastic about how it’s coming along.
I also spoke with Dan Griffith from Endlessturns.com about a trip to Argentina for some backcountry skiing this Summer. We also shared some ideas about how we could capture some good video while we’re down there so we could share it with everyone.