10:10 Talk

Turkey trotting 10:10'ers

A few of the 10:10 Wellness crew made it out to the 5 mile Turkey Trot at the DeSoto Monument.  Way to go Pete and Julie (and Julie's daughter Mary).  Pete ran the entire 5 miles at a solid 10:30 pace.  And Julie, a walker by day, definitely kicked it up with a lotta running out there.

Special thanks to Steve Litschauer, president of the Bradenton Runners Club and owner of the On a Shoestring running store, for all his efforts to organize and execute the race.  Stop by his store on Cortez for some great service and products.

  
 
 


 

10:10 Wellness Saturday 11-14-09

Thanks to everyone who made it to the Lazer Us gathering Friday nite.  After some great bread and cheesy dip from Marilyn, we enjoyed some chicken and burgers and salads - followed by some great deserts from Pam and Josh.

After dinner we discussed a bunch of upcoming activities and races.  The Turkey Trot, Jingle Bell Run, hiking in Myaka, camping on the Suwanee, and full moon kayaking.  You can find links to the races at the 10:10 Wellness website "What's Happening" page.

Saturday greeted us with the the best weather of the year!  And two new walkers:  Cindy and Terry.  Here's our before picture on the new brick road:

 Julie, Cindy, Terry, Chris, Jackie, Cheri, Pete, and  Josh

The walkers headed to the Osprey Trail while the runners stayed on the main trail - with the camera.

Josh performed his first push-up trick:

Because of our extended workout time of 60 minutes, we decided to explore the Tern Trail.  It's an out and back trail through the mangroves - total canopy, and totally cool.

There's a small boardwalk:

 
Pete did his hang by his head from a branch trick:

 
Josh discovered a wonderful aroma from this old crab shack:

While there are a lot of obstacles, credit the park staff with high-lighting all of the worst ones.  Didn't keep me from sticking my Five Finger "shoes" into a root for a meeting with the ground.  Sorry, photo unavailable.

There's a marker at the end of the trail:

We encountered George on the way out.  He hasn't burned Saturday at 8am at the RP (Robinson Preserve) into his brain yet.

We made the way back to the main trail to find the walk crew cruising in:

Afterwards we discussed the next chapter of Fit or Fat and "Our Correct Weight".  The formula can be found at the bottom of the Personal Biography.  After calculating our body fat percentage, determine your fat pounds number, subtract that from your total weight to determine your lean body mass.  Then girls divide that number by .78, boys by .85.  The final number will be your correct weight. 

This is a better way to approach weight management than an arbitrary weight loss goal.

Our scripture for today:  Psalm 139:14

"  I praise you because I am fearfully and wonderfully made;
   your works are wonderful,
   I know that full well. 

  

 

10:10 Wellnes Saturday 10/31/09

A late recap is better than no recap I always say.  Our tight crew enjoyed one of the last warm (ok, hot) Saturdays of the year.  Our before picture includes the park's new water fountain, a remarkably sturdy addition complete with a doggie spout, and two of the parks volunteers.  The first person to name those volunteers wins all my leftover Halloween candy.

The 10:10 crew split into two "discipline groups".  Our walkers, Nicole and Cheri flanking a Moonwalking Sean:

And our runners:

What's with the guy in the middle?  Is that a "Handyman" imitation or something?  Props to Pete for his running progress.  He was able to run the Osprey Loop (3 miles) with just two stops to bring his heart rate back into target zone (and allow the photographer with sore ribs to rest).  A few more run action shots:

And the runners finally connected back to the walkers - Cassidy in tow:

The weather and bugs were condusive to a table talk so we sat and reviewed 4 chapters from the little book "Fit or Fat":  Covert's Experiment, Why People Get Fat, Never Say Diet, and Body Fat Percentage - What's Normal.

We overlayed this discussion with scripture:

Exodus 15:26 (NIV)

²⁶ He said, "If you listen carefully to the voice of the LORD your God and do what is right in his eyes, if you pay attention to his commands and keep all his decrees, I will not bring on you any of the diseases I brought on the Egyptians, for I am the LORD, who heals you."

As we progress in 10:10 Wellness, I expect we'll realize the wisdom God gave us to live most abundantly! 
 
 

10:10 Wellness Saturday 10/10

I arrived at my usual time, about 7:45am, to find volunteer Wayne at his "post" with the telescope-thingy he uses to observe the eagles.  Can you tell how enthused he was to have his picture taken?

He's a very nice man, a noble volunteer, and an avid bird watcher.  If you want to know about the eagle community in the Robinson Preserve - ask Wayne. 

By 8am-ish our star-studded crew made it to the Preserve for one of the last few insect-enhanced, sauna workouts we'll have this year.  Still not sure if the longest travel is for Lisa or for Barkley & Pam.  Regardless, the group is blessed to have you guys, and thanks for making the trip.  I chose a new camera stand this week - the ground.   Someone suggested we'll look taller.  Whaddayathink?

Because I was in the smaller biking group, I gave the camera to Pam to catch some shots of the walking crew.  Which BTW, I heard we had a couple of break-away runners.  I'm sure the boys (Barkley and John) were just seeking a little privacy so they could discuss something (anything) other than the girl talk.

Here's Pam's photos:

Either Pam figured out my timer, or she got a little help on that one.

Isn't that boardwalk (and the whole dang park) amazing?!

I think Pam's a bird lover.  Pete is too, but he makes the birds stand at attention (from 3 weeks ago):

Here's our crew goofing off, cooling down, chillin', as the photographer strolled in:

The boy bikers posed for this shot.  Did photographer Pam prevent Barkley from punching me or Pete?

Our post workout huddle under the trees included a 10:10 Wellness product giveaway (as I'm liquidating all 10:10 Wellness stock) and a quiz for the boys and girls.  The question:  what's our healthy body fat % target number for women and men?  Answer:  22% for women, 15% for men.

I introduced a couple more "strong suggestions":

1.  Start your day drinking a glass of water.

2.  If you leave the "playground" (bikers), make sure someone has a cell phone.  And wear a helmet (although that's already on the list).

Finally, I'll email you with the personal biography & goals page.  Have a great week!

  

10:10 Wellness Saturday 10/3

A noticeably cooler morning greeted us this Saturday - though I think it's too early to count our fall chickens.  Joining our crew for the first time were Janet Deemer, Jenny Koslac, and George Siegl.  Turns out Jenny and I know each other (tho we're not married like Pete and Pam).  Jenny used to live in the same area as we did in Tampa, and our kids dated some.  Now here we are, connected through Bayside!

George is an experienced marathoner and map-maker - a skill I hope I can persuade him to revisit as we begin some road cycling.  Speaking of which, we saw our first road cycling excursion this week.  But I'm getting ahead of myself. Here's our before picture:

George, Marilyn, Janet, Jenny (yes we see you), Barkley, Rose (RU hiding 2?), Pete, Cheri, Chris

We learned from park volunteer Wayne (I missed a photo opp didn't I?) that there are some coyotes roaming the park, the eagles are building their nest again, and the blue house will soon become a visitor center complete with bathrooms and running water.  Always something going on at the Robinson Preserve.

As for our ride, George, Pete, Cheri, and I left the confines of the Preserve and explored some of the open road of NW Bradenton.  Being somewhat new to open road cycling, Pete and Cheri got to hear a little bit about bike etiquette from the guy who likes to hit car bumpers with his rear bike tire.  Despite my recent cycling misfortune, I believe a lot of why this was my first incident of any kind, is because I try to follow the rules of the road.  So if you want to join us out there, and you don't have much open road experience, expect a little "coaching" - for safety's sake. 

Here's Pete and George:

Being lead by Cheri (who will admit to a good case of bike legs after our 10+ miler):

I'm sure I missed a plethora of photo opps by the walking crew, but I did capture Rose and Marilyn cruising in - Marilyn with her wine cooler turned water bottle holder slung on her shoulder.

 
We closed with a look at the "personal biography" which I encourage everyone to use as a current snap-shot of some of our physiological inventories.  We'll explore this in more detail as we progress this semester.

Thanks to everyone who was able to contribute to our "grocery fund" for a local family in need.  We may apply this to the Angel Food Ministries food purchase - but whatever the outcome, thanks for your generosity.

See you next Saturday 10/10.  That date sounds enchanted doesn't it?!

P.S.  Though he thought he was home free - away from the prying eyes of the paparazzi - George got "shot" on his way home.  Certainly a happy looking fellow wouldn't you agree?

10:10 Wellness Saturday 9/26

A record turnout?  It may have been.  The small group leader is not a very good record keeper.  Welcome to our new participants, Pam & Barkley Nash (Pam is somehow married to Pete), and Lisa Misiewicz.  And don't let me forget Rose whose been here before but who's now on my email list.

1010 Chris, Barkley, Pam, Jackie, Marilyn, Rose, Cheri, Lisa, Sheila, Debbie, Ross, and Pete

After a little refresher talk about 10:10 Wellness, our workout was simple and wonderful.  We all walked the Osprey Trail, which btw is about 3 miles, and the B team climbed the tower.  I know some of the A team had places to go, but if possible ya'll, please wait for us slackers, or better yet, turn around and walk back to carry us in - you'll get some bonus excercise time.

A few shots from the trail:

Here's Cheri letting us know how she feels:

I think Pete's shirt will confirm that even though it's fall, it's still hot out there.  Barkley wore a dark shirt to conceal his sweat - he's smart like that:

Here's our bridge assault:

After attacking the tower, a view from above:

And Marilyn guarded the entrance below to stop any intruders:

Why am I describing our walk like a military mission?  Over-active boy imagination I suppose.  Anyway, way to go 10:10 crew.  Another great gathering for the book, er Blog.

See ya next Saturday.  Abundance! 

2009 Labor Day Nolhtairt at Coquina Beach

A record crowd participated in this year's backwards triathlon.  24 folks made it onto the race course, including several first timers (Tina, Mary Nell, Susan, and Becky ) The weather was good, and definitely not as hot as some of our previous run starts.  Mike and Dimitri were the first on the scene as Josh and I rolled in with our load of picnic supplies.  Here's a pre-workout shot with the Gulf in our background.

It seemed a little odd to me that Mary Nell was trying on her swim cap.  But what do I know?

 

And here's the whole crew before the start of our workout.

 

To clarify how we conduct the Nolhtairt, we had a pre-race, pre-run talk.  Our "race" is really a timed workout.  We allot 30 minutes for the run, 80 minutes for the bike, and 15 for the swim.  The idea is that we turn around at the half-time of each discipline so that all will finish at about the same time.  That's the idea anyway.

 

Do you notice something unusual about this photo?  Who wears a swim cap, carries goggles, and arrives barefoot for a run?  Susan and Mary Nell.  They're going to be doing their first tri next weekend at Sand Key.  So they were expecting to swim first - but they never got the emails as they signed on late - and the air head race director didn't clue them in.  But they most wanted to practice their swimming so the confusion didn't cramp their style.

After an opening prayer by Kurt the run was off.

Mikey and Josh still having fun.

 

Notice the spectators (on the right) in awe of this display of running athleticism.

 

Here's my boy Mike Shane who's committed to doing Ironman New Zealand with me in 2015.  Look at Mike's calf definition!

 

Mike, Kurt, and Drew trailing.

 

Here's Drew with Michele trailing.  I named this picture "Mr. Consistent" after Drew who is now the only one who has participated in all 5 of the Nolhtairts dating back to 2004.

  

And here come's Michele, having fun fur sure!

 

Here's Denise giving the 10:10 hand sign (count 'em, 10 fingers raised!)

 

And here's Denise as she passes Alex, our videographer.  Alex taped one of our early Nolhtairts and used some of the footage in the 10:10 Wellness Opportunity video.  Alex's company, Voila Cinematic, produces wedding and special event videos.  He's amazing!

 

My friend and occasional riding companion, Reeny Holdstein, came to join us for the bike.

 

Here's the A Run team (Josh, Mike, and Dimitri) coming - and going.

 

Here's team Forsman running stride for stride.

 

Here's first timer Tina and friend Roz.  Tina's turned over a new leaf - and found exercise under it!

 

Here's our support crew, aka the hot brunette, about to roll onto the bike course as Jocelyn (Alex's wife) would get some cycling footage.  Can't wait to see that.

Here's the bike start.

 

Gabi, our most accomplished triathlete, did a century ride the day before.  That's 100 miles.  She still had enough energy and power to pull the A bike team along the course.

 

And here's Gabi pulling Scott and others on the "breakaway".

 

The breakaway crew stopped for a St. Armand's Circle photo opp.

 

Josh rode his heart out to finally catch the breakway.

 

We were blessed not to have any major mishaps or injuries.  Though Drew did find some sand after a bad turn near transition.

 

Certainly not as bad as his run-in with the pavement in 2007:

  

While most of us were finishing our bike, Mary Nell completes her run.

 

Mikey got some extra milage, over the Ringling bridge, before arriving a bit late.

 

I never did ask Roz about her shoeless return from the bike:

 

Gabi and Michele auditioned for a Yoohoo commercial as Boe and Carter make their way in from their "tandem" bike ride.

 

If I get any swim pictures sent to me I'll post them.  The last shot I have is a panoramic of our transition/hangout area. 

 

Thanks everyone for coming.  Mark your calendars for Labor Day 2010.  Same bat time, same bat place.  I'll let you know when Alex finishes the video - hopefully I can figure out how to post it here on the blog.

Abundance!

10:10 Wellness Saturday 9/5

For a holiday weekend, we sure had a great turnout.  Didn't feel the same without Pete and Cheri tho.  Welcome to our two newcombers Rose and John Flinn.  Was it just me or did it feel cooler.  If I ever watched the weather, I'd probably know why.  And we beat the bugs so I think the score is tied.  Too bad I didn't have more to preach about!

For a little change of pace we took our before picture under the massive ficus tree.

Ross, Rose, Sheila, Marilynn, Debbie, Jackie, John, Chris, George, and Jesus (not in photo but present).

While we all chose to walk, the boy dogs headed for the tower and the girls split off to ?  (I think they went just out of our sight and smoked cigarettes).

   

Ross lead the way as we did multiple "reps" of the tower climb.  Of course we were rewarded with that spectacular view of our coastal paradise.

 

 

And after just over our planned workout time of 45 minutes, we were finished and back under our bug free shade trees.  I restated our mission:  lead people into healthy lifestyles and activities they can get excited about.   Please be praying that God will lead new people to our group.

Also, I offer up my service and prayers to all of you.  If there's anything or any goal where I can help or at least pray for you, please let me know.  See you all next Saturday!

Abundance!

10:10 Wellness Saturday August 29

Today was for the die hards.  Some of the crew drove threw rain to get to the park.  But they made it!  Unless there's lightening, I'm up for a workout - running in the rain is so childlike - and fun!

Here's the before picture of the 10:10 6-pack.  Pete and I sitting.  Cheri, Sheila, Julie, and Debbie standing.  Today was 100% walkers.

 

It wasn't long before we saw some dark sky approaching.  And a little bit of thunder.  We made it to the tower where we snapped this shot:

 

From there we played it safe and headed back towards the main trail.  Debbie and Sheila weren't as bold (or stupid) as the rest of us as they decided to pack it in early because of the storm.  The rest of us (Die Hards) were treated with some horizontal rain that only soaked our front side - until we turned around.  Or was it the other way around?

 

Here's the thoroughly soaked crew's after picture:

 

Julie, what do you call this look?

It wasn't that bad - and neither was Julie.  We just captured a funny shot.  Now Julie's gonna be running from my camera!

Way to go Die Hards - you make me proud.  See you next Saturday!  Cheri and Pete, you guys have a great time in Mass.  We'll miss you.

10:10 Wellness Saturday 8/15

Bugs 2, 10:10 Wellness 1.

They won.  Again.  For two of the last 3 weeks the mosquitos and no-see-ums have run us out of our meeting place under the shade trees.  Makes me long for the screened protection of the soon to be completed gazebo.

  

The skeleton crew of 6 became 2 bikers (Pete and George)

 

and 4 walkers.  The photographer was walking too with Cheri, Debbie, and Julie.  Notice too one of the new trail markers here.

 

Shortly after spotting the roseiate spoonbills (aka pink birds), we encountered the pink bird fact sign.

 

The mad bikers later caught up with the wild walkers at the Tern trailhead.  The shadow took the picture.

 

Afterwards we returned to our spot.  The one with the bugs.  While I had planned to discuss the mission of 10:10 Wellness and how we can all participate in it, the bugs had a different agenda - bite the intruders.  George and I discussed why God would send such annoying creatures.  What was he thinking?  I don't think we'll know that one 'til we graduate to the other side.

It did remind me of an appropriate scripture, James 1:2-3:

² Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, ³ because you know that the testing of your faith produces perseverance.

Thanks for persevering out there 10:10 crew.  Between the heat and the bugs, you hung on!