About two weeks ago, Matt ("Moose") passed me an email where Carol Clark, the YMCA of the Triangle VP for Marketing & Communications was looking for a YMCA participant to speak at an upcoming YMCA conference in Raleigh with other YMCA marketing directors. They were looking for information on search engine optimization (SEO) and Web marketing. Hey, why not I thought.
Last Thursday was the big day. There were about 30 marketing directors there from YMCAs all over the country. I was nervous, but it went well. I covered SEO, paid search and Web site analytics, and then I dived into a section about Web 2.0; you know blogs, podcasts, YouTube, Facebook. All that. Unfortunately we ran out of time, but everyone seemed so excited about the material.
I did have to brag about our fantastic Y-Guides & Princesses program, its history and impressive membership numbers. I really would love to help other programs repeat our success!
I repeatedly hear stories that many Adventure Guides programs rely solely on volunteers to RUN and lead their programs. Can you imagine our program without Moose, Salty Dog or Big Hare or someone like them leading the way?
I want to thank Carol once more for the opportunity to talk at this conference. I had a great time and hope the information was helpful to all.
How-How!
Monday, June 16, 2008
Tuesday, June 3, 2008
It's Time to Make a Change
I read somewhere recently that if you want to accomplish something, you should yell it from the top of the tallest tree. The perceived peer pressure will help push you even more. I guess that's what I'm doing here.
Well, I did it.
I made the decision to get off my a... er, couch, improve my diet and start exercising.
Weight and age has started to creep up on me. I was tired all the time. I had headaches. I didn't feel great. My latest physical showed a ridiculously high triglycerides level, which is problematic. My doctor gave me until August to make the necessary changes with my weight, exercise and my diet. If I didn't, I'd likely go on medication forever. Heck, I'm only 44. I don't want to be on medicine the rest of my life. I don't want to have a "turkey neck" as my daughter calls it. I don't want my belly to be a "big pillow". (Dads, don't we all want 6-pack abs?) But most importantly, I want to I enjoy being with my wife and kids for years to come. I want to be around as Aaron and Ashlyn grow up, as they graduate from high school and college and maybe even medical school and then get out in the real world. I'd like to see both get married and have kids, gosh and be a grandfather one day. I'd like to travel the world with my wife. If I don't do something now, this will not happen.
So I started.... Last Tuesday, May 27 -- for those keeping score -- I weighed 197.5. I have a goal to be at 175 pounds by August 21 in time for my next physical.
So what have I done so far? First, I changed my eating. Instead of 3 big meals a day, I changed to 6. Here's a typical day.
For exercise, I'm run/walking at lunch for about an hour. I'm no long distance runner. I simply jog about 200 steps and then walk for about 100 steps. Repeat. I do finish with about a 1/2 mile jog. Nothing too fast. By the end, I'm tired and soaking wet.
Some days I also get to go to Lifetime Fitness which is fantastic after work with my wife and we do cardio work on the treadmills or elliptical trainers. I use a heart rate monitor and follow a 35 minute program that a trainer created for me that pushes my heart rate just up to my anaerobic threshold and then back down about 5 times. It's great. I'll add in time for weights once or twice a week too.
I try to get 8 hours a sleep at night minimum. You can't eat when you're asleep.
Well, what's the result so far?
I feel much better. I have a lot more energy at work and home. I can already see the changes in the mirror. My clothes aren't as tight. My belly isn't as fat. I weighed today and I'm at 191.5 lbs, 6 pounds less. That makes me feel even better and motivates me even more.
Do you want to start?
Take it slow. Go see a doctor first to make sure it's safe for you to exercise. You might also want to get a Personal Wellness Profile through the YMCA and WakeMed. The profile screenings include a full lipid panel, cholesterol, blood pressure, body composition, cardiovascular fitness, strength and flexibility. You can also read up on the YMCA's Healthy Balance program.
Pick a small goal. 5 pounds or just to start exercising 20 minutes a day. Start walking! Find some physical activity that you can do every day that will get you moving. Check out Cooking Light magazine and Web site for some fantastic low-fat/cal recipes. Look into joining the YMCA or local fitness center and meet with a physical trainer to get a workout program customized for you.
Don't diet and starve yourself. If you eat well 80% of the time, you're doing great.
Do you have a beautiful little girl or really cool son that you'd like to watch grow in years to come? Have you finally reached a point where you've recently said "I have to start somewhere"? Well, start today.
I'll keep you updated on my progress.
How-How!
Well, I did it.
I made the decision to get off my a... er, couch, improve my diet and start exercising.
Weight and age has started to creep up on me. I was tired all the time. I had headaches. I didn't feel great. My latest physical showed a ridiculously high triglycerides level, which is problematic. My doctor gave me until August to make the necessary changes with my weight, exercise and my diet. If I didn't, I'd likely go on medication forever. Heck, I'm only 44. I don't want to be on medicine the rest of my life. I don't want to have a "turkey neck" as my daughter calls it. I don't want my belly to be a "big pillow". (Dads, don't we all want 6-pack abs?) But most importantly, I want to I enjoy being with my wife and kids for years to come. I want to be around as Aaron and Ashlyn grow up, as they graduate from high school and college and maybe even medical school and then get out in the real world. I'd like to see both get married and have kids, gosh and be a grandfather one day. I'd like to travel the world with my wife. If I don't do something now, this will not happen.
So I started.... Last Tuesday, May 27 -- for those keeping score -- I weighed 197.5. I have a goal to be at 175 pounds by August 21 in time for my next physical.
So what have I done so far? First, I changed my eating. Instead of 3 big meals a day, I changed to 6. Here's a typical day.
- A nonfat breakfast (Special K "Fruit & Yogurt")
- A morning snack (South Beach Living High Protein Cereal Bars and perhaps a piece of fruit)
- A small, nonfattening lunch (lots of fruit & veggies, deck of card-sized meat portion)
- An afternoon snack (protein bar/fruit/yogurt, approx 150 cal)
- A small, non-fattening dinner
- A small evening snack (fruit)
For exercise, I'm run/walking at lunch for about an hour. I'm no long distance runner. I simply jog about 200 steps and then walk for about 100 steps. Repeat. I do finish with about a 1/2 mile jog. Nothing too fast. By the end, I'm tired and soaking wet.
Some days I also get to go to Lifetime Fitness which is fantastic after work with my wife and we do cardio work on the treadmills or elliptical trainers. I use a heart rate monitor and follow a 35 minute program that a trainer created for me that pushes my heart rate just up to my anaerobic threshold and then back down about 5 times. It's great. I'll add in time for weights once or twice a week too.
I try to get 8 hours a sleep at night minimum. You can't eat when you're asleep.
Well, what's the result so far?
I feel much better. I have a lot more energy at work and home. I can already see the changes in the mirror. My clothes aren't as tight. My belly isn't as fat. I weighed today and I'm at 191.5 lbs, 6 pounds less. That makes me feel even better and motivates me even more.
Do you want to start?
Take it slow. Go see a doctor first to make sure it's safe for you to exercise. You might also want to get a Personal Wellness Profile through the YMCA and WakeMed. The profile screenings include a full lipid panel, cholesterol, blood pressure, body composition, cardiovascular fitness, strength and flexibility. You can also read up on the YMCA's Healthy Balance program.
Pick a small goal. 5 pounds or just to start exercising 20 minutes a day. Start walking! Find some physical activity that you can do every day that will get you moving. Check out Cooking Light magazine and Web site for some fantastic low-fat/cal recipes. Look into joining the YMCA or local fitness center and meet with a physical trainer to get a workout program customized for you.
Don't diet and starve yourself. If you eat well 80% of the time, you're doing great.
Do you have a beautiful little girl or really cool son that you'd like to watch grow in years to come? Have you finally reached a point where you've recently said "I have to start somewhere"? Well, start today.
I'll keep you updated on my progress.
How-How!
Tuesday, May 13, 2008
Looking for the words to "Rare Bog"?
Want to relive the campfire from Spring Outing?
I just wanted to let everyone know that the lyrics to Salty Dog's "Rare Bog" song are now on the Web site. Enjoy!
http://www.arapahoe-nation.org/resources_display.php?item=65
"... way down in the valley-O!"
Here's the cool girls from the Dancing Turtles tribe singing the song during the first Spring Outing weekend. Rain (and lots of it) pushed us inside for songs and the ghost story.
I just wanted to let everyone know that the lyrics to Salty Dog's "Rare Bog" song are now on the Web site. Enjoy!
http://www.arapahoe-nation.org/resources_display.php?item=65
"... way down in the valley-O!"
Here's the cool girls from the Dancing Turtles tribe singing the song during the first Spring Outing weekend. Rain (and lots of it) pushed us inside for songs and the ghost story.
Sunday, May 11, 2008
Have you saved a life today?
Did you put on your superhero cape this week and save someone's life?
It's fast, it doesn't really hurt and you get free cookies.
Have an excuse? See if one of your reasons is listed in the Red Cross' Top 10 excuses.
I used to donate at the blood drives when they would come to SAS, but the waits were way too long. I found that there's a Red Cross Blood Donation Center (3700 Regency Parkway) within walking distance to my house in Cary. With it being so close, it's easy to schedule regular donations up to 5 times a year! With an appointment, I'm in and out in 45 minutes or less.
There are many other Blood Donation Centers in the Triangle. Here's are some near you:
Cary Blood Donation Center
3700 Regency Parkway
Cary, NC 27511
Raleigh Blood Donation Center
100 N. Peartree Lane
Raleigh, NC 27610
North Raleigh Blood Donation Center
8301 Bandford Way
Raleigh, NC 27613
I'm asking the thousands of dads in the Arapahoe Nation to step up and make a difference! Give blood this week and make sure to schedule your next appointment while you're there!
Find out more at http://www.givelife.org/! You can even make appointments online!
How-How!
- Perhaps you pulled someone from a burning car?
- Performed CPR until an ambulance arrived?
- Rescued someone from drowning?
It's fast, it doesn't really hurt and you get free cookies.
Have an excuse? See if one of your reasons is listed in the Red Cross' Top 10 excuses.
I used to donate at the blood drives when they would come to SAS, but the waits were way too long. I found that there's a Red Cross Blood Donation Center (3700 Regency Parkway) within walking distance to my house in Cary. With it being so close, it's easy to schedule regular donations up to 5 times a year! With an appointment, I'm in and out in 45 minutes or less.
There are many other Blood Donation Centers in the Triangle. Here's are some near you:
Cary Blood Donation Center
3700 Regency Parkway
Cary, NC 27511
Raleigh Blood Donation Center
100 N. Peartree Lane
Raleigh, NC 27610
North Raleigh Blood Donation Center
8301 Bandford Way
Raleigh, NC 27613
I'm asking the thousands of dads in the Arapahoe Nation to step up and make a difference! Give blood this week and make sure to schedule your next appointment while you're there!
Find out more at http://www.givelife.org/! You can even make appointments online!
How-How!
Tuesday, May 6, 2008
1st + 3rd Year Guides: What Did You Think about Spring Outing?
Wow! What a weekend! 1st year Guides and 3rd year Guides (and a few Princess tribes) got to go to Spring Outing this past weekend.
I'd like to get your feedback about Spring Outing!
Also, tell us about your experience in the program this year (1st year dads especially.) Has the program brought you closer to your son or daughter? Have you seen your son or daughter change during the year? What have you enjoyed the most?
You can send leave your comments here on the blog -- OR-- better yet, send your comments and suggestions about Spring Outing or the Y-Guides & Princesses Program to how-how@arapahoe-nation.org. Bobby ("Big Hare"), Matt ("Moose") and Andrew ("Salty Dog") read all suggestions and comments and use them to make this program even better!
How-How!
I'd like to get your feedback about Spring Outing!
- Was it special for you and your son or daughter?
- What Spring Outing memories will you remember the most?
- What did you enjoy the most about Spring Outing?
- Do you have any quotes from your son or daughter about how they liked Spring Outing or any of the activities?
Also, tell us about your experience in the program this year (1st year dads especially.) Has the program brought you closer to your son or daughter? Have you seen your son or daughter change during the year? What have you enjoyed the most?
You can send leave your comments here on the blog -- OR-- better yet, send your comments and suggestions about Spring Outing or the Y-Guides & Princesses Program to how-how@arapahoe-nation.org. Bobby ("Big Hare"), Matt ("Moose") and Andrew ("Salty Dog") read all suggestions and comments and use them to make this program even better!
How-How!
Wednesday, April 30, 2008
1st Year Guides Coming to Camp for 1st Spring Outing
Alright, 1st Year Guides! It's your turn. Finally! It's time for your very first Spring Outing!
Are you excited?! I bet you are! I am too!
We're all going to have a great time at Spring Outing this weekend! As I told the Princesses, your eyes will pop out of your head when you see these camps and the activities we have planned for you. From all the activities you'll get to do like canoeing, archery, "Extreme BBs", finding sharks teeth, riding the JoyBoy with "Blackbeard", riding the ITT bus, tons of contests, Arapahoe National Treasure and Saturday's campfire, along with a bunch of other surprises, you and your dads will remember this weekend for years to come.
Just staying in cabins with your tribe is a blast! Meals are fun too in the mess hall. I like to say that you get to eat with 600 of your best friends.
Dads, don't forget to stop at Neuse Sport Shop to get your first clue. They've moved the cabin assignments from their old location to a new location. When you walk in the door, walk straight ahead to the large fish tank and the table will be on your right. Find out your cabin assignment and get your first Arapahoe National Treasure clue. Don't forget to let the kids check out the live bait. Bathrooms are in the back left of the store.
After you arrive and unpack, check out your cabin and explore the camp! Tribes are on their own Friday night for dinner. Don't forget the ice cream social in the mess hall at 8:45. I'll try and get everyone fired up for the weekend.
I look forward in meeting all of you this weekend!
Come see me and mention this blog and I'll give you 10 fireballs!
How-How!
Are you excited?! I bet you are! I am too!
We're all going to have a great time at Spring Outing this weekend! As I told the Princesses, your eyes will pop out of your head when you see these camps and the activities we have planned for you. From all the activities you'll get to do like canoeing, archery, "Extreme BBs", finding sharks teeth, riding the JoyBoy with "Blackbeard", riding the ITT bus, tons of contests, Arapahoe National Treasure and Saturday's campfire, along with a bunch of other surprises, you and your dads will remember this weekend for years to come.
Just staying in cabins with your tribe is a blast! Meals are fun too in the mess hall. I like to say that you get to eat with 600 of your best friends.
Dads, don't forget to stop at Neuse Sport Shop to get your first clue. They've moved the cabin assignments from their old location to a new location. When you walk in the door, walk straight ahead to the large fish tank and the table will be on your right. Find out your cabin assignment and get your first Arapahoe National Treasure clue. Don't forget to let the kids check out the live bait. Bathrooms are in the back left of the store.
After you arrive and unpack, check out your cabin and explore the camp! Tribes are on their own Friday night for dinner. Don't forget the ice cream social in the mess hall at 8:45. I'll try and get everyone fired up for the weekend.
I look forward in meeting all of you this weekend!
Come see me and mention this blog and I'll give you 10 fireballs!
How-How!
Monday, April 28, 2008
What Did Spring Outing Mean to You?
We've had four incredible Spring Outing weekends so far. I'd love to hear what you and your child thought of Spring Outing.
Also, tell us about your experience in the program this year (1st year dads especially.) Has the program brought you closer to your son or daughter? Have you seen your son or daughter change during the year? What have you enjoyed the most?
You can send leave your comments here on the blog -- OR-- better yet, send your comments and suggestions about Spring Outing or the Y-Guides & Princesses Program to how-how@arapahoe-nation.org. Bobby ("Big Hare"), Matt ("Moose") and Andrew ("Salty Dog") read all suggestions and comments and use them to make this program even better!
How-How!
- Was it special for you and your son or daughter?
- What Spring Outing memories will you remember the most?
- What did you enjoy the most about Spring Outing?
- Do you have any quotes from your son or daughter about how they liked Spring Outing or any of the activities?
Also, tell us about your experience in the program this year (1st year dads especially.) Has the program brought you closer to your son or daughter? Have you seen your son or daughter change during the year? What have you enjoyed the most?
You can send leave your comments here on the blog -- OR-- better yet, send your comments and suggestions about Spring Outing or the Y-Guides & Princesses Program to how-how@arapahoe-nation.org. Bobby ("Big Hare"), Matt ("Moose") and Andrew ("Salty Dog") read all suggestions and comments and use them to make this program even better!
How-How!
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