The Steady Climb

The Cake Stands Alone

2010-04-12T18:08:00.000-07:00

I'm sitting in a lovely restaurant with four of my closest girlfriends lingering over savory Italian dishes and big-hearted laughs. Our dinner is long-overdue and much needed and as we laugh over nothing, and trip over fond memories, our server saunters over with yet another menu. "Dessert, anyone?", he gushes with a smile. I watch my friends audibly sigh, roll their eyes and pat their full stomachs, glaring at the server as if he's offering them a plate of mud. I, on the other hand, gaze longingly into his eyes, clasp my hands together and just as the phrase "that sounds delicious" exit my mouth, one of the girls blurts "check, please!"

I. Love. Sweets.

I don't discriminate, I'm not biased toward one dessert or another, and there's a more-than-good chance I will be first in line for a second helping. I'm the girl that would often rather have dessert before dinner, and I think it comes to no surprise that my first job was scooping ice cream, and no, I never got sick of the creamy goodness.

My friends, God love them, are either far more disciplined than I, or they just don't share my saccharine-covered palate. I am the outcast at the table who lives for the moment when the server walks over to exclaim those precious four words; "Save room for dessert!"

I've learned that my passion for anything chocolate covered actually work in my favor. I don't believe sweets are the enemy, and I don't believe they should only be saved for special occasions. When you have the mentality that something is off-limits, you want it all the more, right? So, if you gear your brain and train it to understand that it's ok to eat what you love and love what you eat, you'll probably be much happier, and therefore, healthier.

Here's How To Have Your Cake And Eat It Too:

1. Plan: If you know you're headed out for a feast, or even headed to your couch for takeout, decide earlier in the day what you're going to eat so your otherwise healthy diet doesn't implode.

2. Sweat: If you gruel out an extra meal's worth of calories, your cake will taste even better. You won't ruin your diet so much as you will veer off momentarily

3. Savor: When you finally do decide to have that cake, for goodness sake, enjoy it. Savor every single bite, eat it slowly, and unless it's completely irresistible, leave some on your plate for someone else to join the fun.

Life is full of ups and downs. Make it a little sweeter. Even if you're the only one at the table who wants it that way.

Keep Climbing,

ELD

Fall Findings.

2009-09-08T06:56:00.000-07:00

As the autumn leaves begin to fall to the ground, and we reacquaint ourselves with the extra blanket on the bed, it becomes evident yet another summer has passed. The sounds of kids splashing in the pool are replaced with the purr of the bus engine, and instead of waking at our leisure, we are greeted with the crisp early morning air of fall.

With the onset of a new season, our schedules take a bit of a beating. We seemingly become busier with the advent of a new month, knowing that it brings more than just a flip of the calendar. We can no longer linger over an iced latte and a summer salad; that precious time is now filled with running to meetings, getting kids from school to practice, and narrowly squeezing in our own workout.

Unfortunately, the aspect of our lives that suffer the most when our lives take unexpected turns is healthy nutrition. Ironically, the most important part of balancing a hectic life is to ensure your energy is at its peak, and your body is functioning at its best. Here are some tips and on-the-go food ideas you can take with you on your busy days:

1. Plan Ahead: If you know you won't see the likes of your house for the better part of 12 hours, think about what you and your family will need to make sure your duties are met with vigor and enthusiasm. Grab a piece of paper and write down all the activities, errands and meetings the next day will require and look to see where you will need to fit in a decent meal.

2. Just Call Me 'Sous': (Chef that is) Go Grocery Shopping on Sunday. Make a list of everything you'll need at the grocery store by meal and when you get home from shopping, cut up fresh veggies, make sandwiches, compile fruit salads and do as much prep work as you can for the impending week. This will cut down on the "I-don't-have-time-to-make-a-healthy-lunch,-therefore-it's-vending-machine-cuisine-for-the-week!" excuse.

3. Fruity Fruit: Cupcakes and candies will offer short-term enjoyment, but because these sugary snacks are nothing but refined carbohydrates and nutritionally void, your short term energy burst will crash and turn into a sugar-induced guilt coma. Swap candy for fruit and you can still get a sweet craving satisfied while also incorporating much-needed vitamins and minerals.

Some great on-the-go fruits include: bananas, apples, raspberries, blueberries and pears. Eat them plain or, combine one or more of these fruits with 3/4 cup of non-fat plain or vanilla yogurt and add a tablespoon of honey and you have yourself a nutritious fruit parfait!

4. Eat Your Veggies!: Your mother wasn't wrong when she told you to eat your peas. Vegetables are a food group that is often ignored, but are so important. It's understandable that you might not have 30 minutes to whip up a stir fry, but here are some great, and fast ways to incorporate veggies:

Baby Carrots come conveniently packaged and you don't have to worry about measuring either. Eat as many as you like. They are filled with beta-carotene, an important antioxidant for bone development.

Cut up chopped broccoli, cauliflower and any kind of pepper, toss them in a sandwich bag and bring non-fat dressing for dipping. This snack will fill you up and keep your blood sugar stabilized so you don't see dramatic spikes in energy levels.

Grab a stalk of celery and cut it up into several pieces. Add 2 tablespoons of natural peanut butter or low-fat cream cheese to 5 or 6 mini celery sticks.

5. Go Nuts: Nuts have a bad reputation for being fatty and salty. But they have too many benefits to cut them out of your diet. They have a huge amount of protein which helps you feeling fuller for longer (because they take awhile to digest); they also have plenty of antioxidants which help reduce the production of disease-inducing free radicals; they are very low in sugar; and have the 'good' kind of fats (monounsaturated) which help reduce your 'bad' or LDL cholesterol. The best kind of nut is the almond, which has some of the most nutritional benefits of all nuts. But if you have a hankering for cashews or peanuts, a serving size is approximately 12 nuts, so monitor your ingestion.

6. Green Tea: Instead of dousing your coffee with sugary hazelnut creamer and several tablespoons of sugar, consider switching to green tea. Aside from helping to prevent a host of diseases, it also helps to reduce overall cholesterol levels, and can even increase metabolism. If needed, adding a tablespoon of honey to an 8-ounce cup makes it sweeter on the palate.

7. Great Grains: We can't forget the energy-boosting benefits of whole grains found in bread and cereal. Choose labels that say "100% whole wheat" or have added fiber or vitamins. These products are low in sugar and high in nutrients and will keep your energy high. Spread 2 tablespoons of natural peanut butter on a piece of whole wheat toast and top with sliced banana for a quick, nutritious breakfast.

Fall is a great time for change. Add something to your day that will help increase your energy so you can tackle everything with a clear mind and a fully-functioning body. Dig deep and find what works for you, what kinds of foods you like and what will help you get through your day more efficiently.

Keep Climbing,
ELd

What A Knockout!

2009-08-29T09:56:00.000-07:00

I thought I was in relatively good shape.

Then I started boxing.

Way back when, on the heels of having finished a marathon, I decided I needed a change of pace. I knew of a boxing class at a small, unassuming gym and decided to give it a go. I walked in with my head held up high armed with the knowledge that I had recently completed 26.2 miles, so nothing on earth can anything be more mentally or physically challenging.

I certainly learned that lesson the hard way.

Marathon running couldn't light a candle to how difficult boxing felt. They're incomparable, actually. Every motion, every hit, every kick was a completely new experience. I loved the focus it required and the deep, inner strength imperative to completing the workout. Whereas with running, I could zone out and zone in to saving the world's problem in my head, in boxing, the only thought that can cross your mind is the way in which you jab, cross, hook, or upper cut. If you allow your mind to wander for a split second, you will inevitably compromise your form. I learned that the hard way, as well.

Fast forward a few more years, a move to a different state, a slew of jobs and a new gaggle of friends, and I find myself missing boxing. Fortunately for me, my gloves and wraps were mere steps away. So was Mark, the trainer at Boston Sports Club who would become my new coach. His boyish looks deceived me; the man can throw a punch like few people I've seen before. Thankfully, he can also teach. With the patience of a saint, he's been reacquainting my uncoordinated, klutzy self with proper boxing technique, form, and footwork. I have come to remember why I love the sport so much. It pushes me in a way nothing else has; not running, not spinning, not strength training...and it's amazing.

September is a fantastic month for change. If you're thinking of entertaining a different kind of workout, or perhaps pushing yourself out of a rut, or simply that you are just bored with your current routine, I implore you to try boxing. It might look intimidating, but you can move at your own speed and improve at your own pace. Be patient, and know that you will get better each time you try one of the toughest, yet most rewarding experiences of your life.

Go kick some butt.

Keep Climbing,

ELD

Eat Your Words.

2009-08-21T08:50:00.000-07:00

I just read, cringed, and re-read the article in Time magazine, "Why Exercise Won't Make You Thin". And not shockingly, I have some choice words for the author to chew on.

The article's premise is that working out won't make you thinner; eating fewer calories is the only way to go about it. The author, John Cloud believes"the basic problem is that while it's true that exercise burns calories and that you must burn calories to lose weight; exercise has another effect: it can stimulate hunger", and feels that exercise makes us eat more, thereby reversing the effects of the workout.

I'm sorry. I must have missed the memo that being hungry and eating is a crime. I must have also been busy working out while they delivered the bulletin about eating and working out existing in the same universe.

To my understanding, exercise and eating right are equally important, and while there is a correlation between the two, they are two completely different worlds. I agree with Cloud when he says exercise does trigger more hunger than if you didn't exercise. But should the fear of overeating be a reason to get minimal exercise? Shouldn't we change that fear and use it as a teachable moment to show people how to choose the right foods to maximize the benefits of the workout? You absolutely need to replenish the electrolytes and energy burned in your workout. And you do that through, you guessed it, eating. We should be teaching people that workout aside, it's important to eat a meal consisting of healthy grains, proteins and fat in everyday life. Even the biggest couch potato knows that eating donuts and sipping mimosas after a workout isn't a healthy idea. It's my belief that if you are more inclined to workout, the importance of healthy eating increases exponentially in order to promote muscle tissue reparation, increase energy, and overall be healthier. The theory that 2/3 of our nation is obese because they workout and perform "compensatory eating" is faulty. 'Compensatory eating' he describes as the "lip-licking anticipation of perfectly salted, golden-brown French fries after a hard trip to the gym" Our nation is obese because of lack of activity AND poor diet, not because one shakes the other's hand.

I have one other 'beef' (no pun intended) with this article. It's a technical terminology one. I become irrationally angry when someone says the phrase "turning muscle to fat", as used in this article. Once again, one has nothing to do with the other. You don't replace muscle with fat, or vice-versa. Fat is fat. Muscle is muscle. You can lose fat, and gain muscle, but your muscle doesn't actually turn to fat, and fat does not magically turn to muscle. As with diet and exercise, muscle and fat are mutually exclusive.

In short, please, please, don't cancel your gym membership. Or worse, please don't stop going to the gym, and still donating money to it. As you know from reading this blog, working out is one of the most important things you can do for your mental, physical and spiritual self. Do not think about eating when you're working out and do not think about how many calories you burned on the treadmill while you're deliberating eating a muffin. Use exercise as a means to live a healthier, longer life. Use eating as a means to nourish, honor your heritage (or your favorite heritage's food), and re-fuel your energy stores.

Chew on that.

Keep Climbing,

ELD

P.S. Check this article out on http://www.time.com/ and let me know what you think.

Bite Your Tongue!

2009-08-10T11:30:00.000-07:00

As the daughter of two English teachers, and the little sister of yet another, proper language has never been something taken lightly. Way back when, if you were a friend of one of the Duggan 3, and you had the unfortunate fate of having our father on the other end of the phone when you rang, you had better put your grammar boots on and gingerly inquire, "Hello Mr. Duggan, how are you today? I was wondering if (enter daughter's name) is available to come to the phone, and if so, may I speak with her?"

I can't tell you how many friendships were sacrificed in the name of grammar and politeness. I will spare you the details on what would happen to an otherwise unassuming young man if he showed up with wrinkled pants and tried to take one of us on a date.

Of course this blog is about fitness, so allow me to make a correlation.

As said daughter and sister, I am keenly aware of the language people use in reference to exercise and diet. Nothing makes my blood boil more than when someone says "This brownie is evil!" or "I'm going to have to tie myself to the treadmill until I fall off to burn off this lasagna!" or, "Carbs are my downfall!" Sometimes, we're so unaware of the impact our words have. For one, you are essentially telling yourself and anyone within earshot, that you're ashamed of what you are putting into your mouth. It not only annoys the listener, it also creates an unhealthy internal attitude.

Let's face it. No brownie is evil. And your love for all things bread does not make you a bad person. It just makes you a person who likes bread. If you change your language, you might find that you change your mentality. It's a very small change, but it can have a huge effect. What good can come out of telling yourself "That cheesecake will go directly to my thighs"? You're going to feel worse about yourself, and your motivation will go to zero. Replace that with "That cheesecake is fantastic; I'll have just a small slice!" You'll be amazed at how quickly your mood changes when you just replace negative thoughts with positive thoughts. Take all the "evil" out of your language, especially when you're talking about food or exercise.

At an early age, I learned the importance of correct grammar. That lesson has stayed with me, and evolved into a greater appreciation for language, and the understanding that what comes out of your mouth, is just as important as what goes in.

Keep Climbing,

ELD

The Climber Manifesto

2009-06-21T14:34:00.000-07:00

I've never been sarcastically told, "you should really learn how to form an opinion", especially when it comes to fitness. I realize I have strong thoughts, but it comes from my deep passion for this topic, years of experience, and sheer frustration from my well-intentioned, yet mis-informed friends/family/clients. So I've come up with an overall mission statement of all the things I know to be true.

And you're just going to have to pardon the cheesiness.

I believe...
...that the best workout is the one that makes you feel stronger, healthier and younger. It may not feel that way during, but it should make you feel great afterwards, because I also believe...
...in doing a workout that you like, not that your sister likes, or your trainer likes. Not every workout is for everyone
...that if you're working out for longer than an hour, you're doing something wrong
...in lifting heavy, yet do-able weights, at least twice a week. Jane Fonda went out with the '80s for a reason
...that cardiovascular exercise is the most important workout for your heart, however, lifting weights will burn the most fat
...in yoga
...in eating for energy, but...
...in eating in celebration, on occasion
...in NEVER, under any circumstances, swearing off a particular food group, but...
...in swearing off the word DIET. It will likely end, and you will likely end up in worse shape than when you started
...in the 90-10 rule. 90% percent of the time, your diet should consist of the smart stuff, but...
...chocolate (or your other favorite 'bad' food) is a major food group, and should make up 10% of it
...in understanding, and respecting, the feeling of "full", but most importantly...
...in knowing, honoring, feeding and working your body to its fullest potential, so that you can live a long and healthy existence for yourself and your loved ones.

Believe it.

Keep Climbing,
ELD

The Great Wall.

2009-05-20T14:38:00.000-07:00

One Saturday morning not too long ago, I hit the wall. The figurative wall, not the literal one...although you shouldn't put that past me on any given day. It was a beautiful morning. It was sunny and warm with a light Boston breeze with the smell of flowers that just came alive after a long winter, and if you were really attuned to your senses, you could smell the dirt on a newly roughed-up little league baseball field.

It was one of those mornings where you don't really have to think hard to count your blessings. The only not-so-beautiful thing about that morning was my run. I was to go out for a 10-miler, not necessarily a novelty when you've knocked down a half-dozen half-marathons. And certainly not-so-special when you've been training for months.

Up until this point, my training had been smooth. I was getting out for a run (okay, jog) a few times per week and cross-referencing with spinning, yoga, and weight training, and even when my doctor told me a portion of my hip was torn, I didn't let it shake my confidence.

Until that damn day.

Every runner comes to a point where they have to stop and ask themselves if this is something they should really put themselves through. If the pain and the stomping and the blisters and the back aches are all really worth it. After over a decade of running, had I finally come to this point?

And I didn't know the answer. Thankfully, I had ten long miles to come up with it.

I realized that bad running days are like bad work days. Everyone has them, and you just have to persevere until you're done. Having a tough run doesn't mean you're an awful runner, it just means your body and mind weren't in sync with each other that particular day. One was on vacation while the other was trying to compensate. And if you're like me, you're likely not going to win any Olympic medals for your talents, so it's ok to not perform like Prefontaine on every single run.

None of this means you're a terrible person, or that you should just pack it in and never set foot in a pair of running shoes again. It just means you need to look that bad run in the eye, accept that not every stride will be perfect, do what you need to do to be better the next time, and keep running.

When you hit a wall in life, you don't stop living. When you hit a wall in running, you don't stop running. You just push through and keep going. And most of the time, you'll come out stronger...

Keep Climbing,

ELD

Fast Food Kills Fast.

2009-05-05T11:22:00.000-07:00

While I'm not a food critic, I am a huge advocate of food. I believe in food. REAL food. I don't believe in diets, I don't believe in restricting your favorite foods, and if someone told me to give up carbohydrates, don't put it past me to whack them in the head with my loaf of focaccia.

I could not have articulated my feelings as well as my longtime dear friend, chef extraordinaire and food maven, Kimberly Belle, who recently posted a few articles on her website in support of real, from-the-earth food. I join her in the crusade for healthy living through, gasp, eating food that makes sense for our bodies, minds and spirits, and I fully support her opinion that fast food is what is making Americans sick.

As a former cardiac rehabilitation specialist, I am far too aware that heart disease is the #1 killer among Americans, and this billion (yes, I said billion) dollar industry is one of the main culprits to this epidemic.

Support her (our) cause by reading, commenting, joining and understanding the truth. However inconvenient.

Check it;
http://www.kimberlybelle.com

Join it on Facebook:
http://www.facebook.com/profile.php?id=579857088&ref=profile#/group.php?gid=57376931841&ref=ts

Keep Climbing. And Keep Eating.
ELD

Ahhhh, Shoes.

2009-04-19T19:02:00.000-07:00

The primary goal of any and all of my exercise classes is to ensure a safe, effective and fun workout, with a strong emphasis on the 'safe' aspect. More often than not, I find myself climbing onto some sort of soapbox in my spinning classes. My passion for the subject is obvious, and the participants of my classes are fully aware of my often forthright opinions and thoughts on all issues surrounding spinning.

One of the issues I am most concerned with is spinning shoes. You know them...the funky looking shoes with the clips on them that you see on all the people in class you think are die-hard spinners/cyclists. Really, they're just people who have taken an interest in spinning and decided to attain the proper equipment necessary for their chosen activity.

Think about it. If you decided you really wanted to play hockey, you'd get all the right gear you had to, lest you get nailed in the shin with a puck. Of, if you decide you'd like to be a runner, you'd go out, get some great running shoes and pound the pavement. You would go to great lengths to ensure your sneakers help protect you from the myriad injuries that running can often cause. It's unlikely you'd dig out the pair you wore in high school and expect to run like a gazelle, right?

The point is that for whichever activity you choose, you typically procure the necessary elements to guarantee the safest and most effective workout.

It's the same with spinning. Sneakers are fantastic for walking and running. They have a flexibility in the sole of the foot that allows for proper body mechanics and form. For spinning, however, sneakers don't work. You don't want any sort of foot movement while you're spinning, or you risk permanent (and painful!) injury to your feet and/or knees. After several spinning classes using sneakers, you'll likely notice a tingling in your feet and toes, they get cramped, your knees hurt, or your low back is achy. This is because the softness in the sneaker allows too much movement in the foot, and your tendons and ligaments in your feet and calves strain themselves to compensate. Spinning shoes do just the opposite. The hard and inflexible surface makes your foot remain in tact so that the rest of your body does not have to rely on the excess strain on the feet in order to move.

Couple of Quick Tips for Buyers:

1. A good pair of spinning shoes cost about the same as a good pair of running sneakers. They are sold at most sporting goods or cycling equipment stores. (For those of you in Boston, Back Bay Bicycles on Commonwealth Ave (http://www.backbaybicycles.com/) have my vote)

2. The brand of a spinning shoe matters far less than it would if you were buying a running shoe; buy what fits

3. Make sure you get a pair that are comfortable, try on several, and have the store associates attach SPD clips to the bottom. SPD clips are the only universal spinning clip, and are sold with the shoes

4. In your first class with shoes, arrive a few minutes early and ask the instructor to help you clip in. You won't need much help after the first time, but it does take a minute to figure that part out

As a result of wearing your shoes, your overall form on the bike will be smoother, your ride will be more comfortable and your workout will be more effective. As an added bonus, the shoes also last forever. I'm going on 3 years with one pair and I seem to wear them more than any other shoe. And really, do we need to make our workouts any harder than they already are?

Happy Shopping.

Keep Climbing,

ELD

Just a Brief Note on Etiquette.

2009-04-09T05:58:00.000-07:00

You likely won't find anyone writing in asking this columnist about manners, morals or anything revolving around etiquette. That's a whole different blog. However, even in spinning, there are certain rules of the trade to follow in order to make your experience run smoothly and not run the risk of disrespecting and/or annoying the crap out of otherwise gracious instructors. I have but a few...

1. I love new participants. I don't love when you show up 3 seconds before class starts and need a full run-down. Be early.

2. I love the great energy that only a group of spinners can foster. When the music starts, the mouths should shut. As I always say, if you can talk to your neighbor, you're probably not working hard enough.

3. If you have an injury, let me know. What am I supposed to think when you're sitting in the saddle the entire class?

4. Germs are rampant in gyms. Wipe down your bike!

5. Don't ruin the class by adding your own soundtrack. Leave the iPods in your locker. I work hard to make sure most, if not all, music tastes are accounted for. If you can't hear me, you're not going to get the full effects of the workout. Plus, to get back at you, I will likely blare the music louder and louder until you get the hint.

While many of these tips may seem like common sense, you'd be surprised as to what I've seen over the course of my teaching experience. By following aforementioned rules of etiquette, a safe, fun, and effective workout is guaranteed.

Keep Climbing,

ELD

Run.

2009-03-28T07:05:00.000-07:00

If you refer to my post entitled 'Namaste', you'll know that after a bout with gymnastics, a rather self-righteous instructor told my parents to put me in another sport. My apparent lack of hand-eye coordination, coupled with a rather insatiable amount of energy I carried around was what likely led my parents to toss a pair of running sneakers at me and instruct me to "just run". I happily obliged, mostly because by fourth grade I was taller and faster than pretty much all the boys, and beating them into oblivion has to be the most rewarding activity for any 10-year old.

I suppose this started my love affair with running. To say I've come a long way since sprinting around the parking lot of St. Andrew's is an understatement. Over the last two decades, running and I have certainly had our ups and downs and ins and outs. We have broken up and gotten back together many times. While it has been my rock and constant support, it has also been a source of pain and agony. It has sent me running into the arms of spinning, who always gets the job done, yet is totally incomparable at the same time.

Several years after I started running, I ran into a former, rather snarly, high school track coach. His words were enough to catapult me into marathon training."You were always a decent athlete, but could never run distances," he mumbled. Telling a runner they can't do something, as you might imagine, never does bode too well.

Clearly, running has humbled me, but it has also made me realize my limits were mostly self-imposed. Running doesn't care how you look or how fast you go or how old you are. While I'll never win any races, and my pace rivals that of a child learning to crawl, the road has never told me it matters.

Running and I have seen each other through some tough times. Some great times too. But it's been there. Whenever I needed it. At times when I didn't. At times when I shouldn't. Running is one of those things that just shows up for me. I can go back to it. I can lean on it. And I can trust it will never try to tell me what kind of athlete I really am.

By the way, I finished that marathon. I did another one, too, just to stick it to that coach.

Keep Climbing,

ELD

Tasty-Yum-Yums

2009-03-06T13:00:00.000-08:00

One of the things I love most about cooking is taking otherwise artery-clogging treats and making them somewhat healthy without sacrificing taste. When my dear cousin Beth came over for a dinner party toting these bacon-wrapped piles of goodness, exclaiming, "because everything is better when it's wrapped in bacon!", I knew I had struck gold.

Beth calls these coiled pieces of heaven "Tasty-Yum-Yums" as an homage to a friend of hers, who, after tasting them, immediately formed the same obsession with them as I did. This dish, served mainly as hors d'ouvres, are simple, fast, low-fat (though they taste nothing of the sort), and are an instant favorite.

Ingredients:

1-lb Turkey Bacon (regular bacon is what the recipe calls for, but turkey is a great substitute if you're in the mood for it)

Low fat or Fat-free cream cheese with chives

1-loaf Peperidge Farm white bread

How to:

Cut each piece of bread in half the long way and cut off the crusts. Spread a layer of cream cheese on each

Roll each piece of bread into a circle

Cut each piece of bacon in half and wrap one around the bread. Secure with a toothpick.

Toss them on a cookie sheet and place them in the oven for 20-22 minutes at 400-degrees.

Yes, it's that easy. And yes, it's that good.

Bon Appetit.

Keep Climbing,

ELD

Namaste.

2009-03-02T12:54:00.000-08:00

I wouldn't say I was exactly built for yoga. Thanks to genetics, my hamstrings likely resemble steel cables rather than stretchy fibrous tissue. Thanks to years of hauling Catholic-school backpacks, my upper back and shoulders are slightly rotated forward, and thanks to a serious pension for high-heels and a love for pounding the pavement, my hips are all sorts of cockeyed.

Needless to say, I'm not all that limber, a quality I always assumed was necessary to participate in a yoga class and not look like a fool. After all, your beloved Climber was actually kicked out of gymnastics class at the ripe age of 7. "Mr. and Mrs. D, I think your daughter would be more well-suited for another sport, perhaps."

After that ego blow, I had no desire to enter a class that would feature people twisting and turning and bending and curling, until I realized the following:

The baseline principles of yoga are not associated with flexibility, and,
I was really just making excuses.

For years, I had somewhat of a Hollywood romance with yoga. On-again, off-again, love-hate-love. I've actually always loved yoga, but for the aforementioned "reasons" never actually stuck with it. It was only until I started looking at yoga as a means to mend, strengthen, and nourish my body, rather than a flexibility contest, that I finally was able to commit to the practice.

If you've never tried a class, take it from someone who will likely always be a novice: yoga will help develop your mind, lengthen your body and lift your spirits. Unlike so many other forms of exercise, it probably won't put undue force on your joints; you will not be asked to catch anything, nor will you be expected to balance on a beam. No one cares whether you can do a back bend and you won't be a better person if you can bring your foot over your head. Yoga does not judge and it doesn't critique. Yoga exists to make you connect your body with your mind to make them a powerful, united force.

And I guarantee the instructor will not tell your parents to put you in another sport.

Keep Climbing,
ELD

Gimme A Break.

2009-02-21T12:16:00.000-08:00

I know. It's been awhile since I've updated the ol' Climb. But before I extend my sincerest apologies to my legions of fans for the obvious hiatus, let me take a brief digression and ponder the very concept of taking a break.

In a world that is constantly telling us to move faster, I stand firm in the belief that rest is imperative, however difficult to admit, to one's physical, emotional and spiritual well-being. Taking a break as it pertains to exercise, helps to restore the body, nourish the muscles and improve cell function after a tough workout. Let me impart a little science...

When you workout, your muscle fibers breakdown, and then all the elements lost must be replaced (proteins, energy stores, etc.) in order for the muscle to repair itself. The tiny cells inside your muscles shred as you work. The harder you work, the more the muscle degrades. This isn't a bad thing; this is what needs to happen in order for your muscles to ultimately grow. They break, come together, and create new, stronger fibers. And we all know, the more muscle we have, the less room there is for fat. Ta-da!

When we rest our bodies it allows for our cells to repair and grow. Ergo, rest is essential. Typically, a day or two off between workouts, namely weight training workouts, is necessary for proper cell regeneration and ultimate muscle growth. Your body needs approximately 24-48 hours to completely rejuvenate itself before you jump back on the wagon.

This kind of rest is great for the body. There are other times when rest is your only option. Here are a few times where your body is yelling at you for a break:

1. You're sick from the head up: Any ailment that happens from the neck to the top of the head should send a signal that you need some rest. This includes sore throats, sinus infections, migraines, or ear infections. Working out during this time will likely make it worse.

2. You have gone more than three nights without solid sleep: Lack of sleep lowers the immune system and by exercising you put yourself at a higher risk to attract germs. Get some sleep!

3. Something really hurts: If you have a legitimate injury, working out will make it worse. If you're sore from last night's Wii Dance-A-Thon, get to the gym.

If you experience any or all of these situations, you may consider taking a breather from the exercise routine.

Listening to your body, paying attention to what it needs and relinquishing your stubbornness (you know who you are) will make you healthier in the long run. When you feel better, get back into the groove.

Break is over.

Keep Climbing,
ELD

The Miracle Worker.

2009-01-28T08:51:00.000-08:00

I am a huge supporter of massage therapy. I see it not as a luxury, but a therapeutic mechanism to relieve tension, prevent injury, and alleviate the knots that seem to take up residence in my neck, shoulders and hips. In fact, I often name them after certain stresses in my life and wonder why they choose those particular places in my body to hold court. But I digress...

If you're of the mindset that massage is only for the indulgent spa-goers and a complete waste of money, allow me to change your mind.

My affinity for massage started years ago after somehow acquiring IT-band syndrome, a hugely common injury among runners. I was so fortunate to have a friend in the massage therapy business, and she worked tirelessly to make sure I wasn't crawling across the finish line of the Disney World Marathon. By the time I realized God didn't make my hips to run 26.2 miles, I was hooked. Not on the feeling, per se, but on the true healing powers of massage.

Several years, countless runs, and one relocation to Boston later, I find myself at the hands (literally) of The Boston Bodyworker, who helps to keep me put together, Humpty Dumpty-style. This team of highly-qualified clinical massage therapists don't mess around with fluffy robes, steam rooms, and Enya piping quietly into every room. They get down to business and dig into every nook and cranny you had no idea you had.

My therapist of choice is Eric (though I'm confident they're all fantastic) and I swear his hands have just a touch of magic in them. He sometimes even helps me name the aforementioned knots. Ever the consummate professional, he somehow makes me feel totally comfortable and calm as he tears me limb to limb. And he plays his own mix of fantastic music as he reminds me to breathe (yes, he has to remind me). At the end of my session, he asks me how I'm feeling, and though I typically can't muster a sentence at that point, I give him a reassuring head nod to let him know I'm alive and well. After a few minutes, I peel myself off the table and instantly feel longer, lighter and more limber. This feeling is carried with me for weeks afterward.

As I walk to the reception area, and down a glass of water, I exhale a satisfied sigh of relief as I hand over my health insurance card and receive a generous discount for services. Apparently the health insurance industry has caught on to my belief that massage is a therapeutic necessity to achieving great health.

I bet those folks name their knots too.

Check them out. http://www.bostonbodyworker.com/

They'll make you work better.

Keep Climbing,

ELD

eTunes

2009-01-27T10:43:00.000-08:00

When I first started teaching spinning 100,000 years ago, before the dawn of time...okay, it's really been just ten-or-so years...instructors used tapes. Tapes. Remember those? In time, we slowly graduated to CD's, and with the advent of the iPod, instructors evolved with the changing technology.

Except me, of course. If you know me, you're well aware that I am somewhat hesitant to change. I am stuck in the days of the compact disc and have no intention of growing out of it. I love sitting in front of my computer and putting together the perfect compilation of music for my classes, and see no inherently good reason for transferring them on my personal iPod. Some songs are new, many are old, few are ones no one has ever heard of and almost none are techno or country.

These songs are in no particular order, and I'm certain that I'm leaving many out, but here is a list of my favorites sure to have you rocking out in the gym:

1. Rosalita (Bruce Springsteen)
2. Womanizer (Britney Spears)
3. Paint it Black (Rolling Stones)
4. Hate Me (Blue October)
5. Lovers in Japan (Coldplay)
6. Hot and Cold (Katy Perry)
7. Hung Up (Madonna)
8. Dream On (Aerosmith)
9. More than a Feeling (Boston)
10. Viva la Vida (Coldplay)
11. My Life Would Suck Without You (Kelly Clarkson. Yes, I'm serious. It's very jumpy)
12. You Can't Always Get What You Want (Rolling Stones)
13. Best Of You (Foo Fighters)
14. Rihannon (Fleetwood Mac)
15. Human (The Killers)
16. Kashmir (Led Zepplin)
17. Break on Through (The Doors)
18. Shadow of the Day (Linkin Park)
19. Piece of My Heart (Melissa Etheridge -- trust me, she does this justice)
20. So What (Pink)
21. Running Down a Dream (Tom Petty)
22. Mr. Brightside (The Killers)
23. Crazy (Alanis Morissette--she does a great version of Seal's tune)
24. Proud Mary (Tina Turner)
25. Single Ladies (Beyonce)

Visit your favorite music-buying source and let me know what you think.

Happy Downloading.

Keep Climbing,

ELD

P.S. Happy Birthday to a man who not only taught me how to walk, but showed me how to climb. Love you, Dad.

Q & A With The Climber

2009-01-26T12:37:00.000-08:00

The Cold War

Dear Steady Climber,

I hate to exercise as it is, but I especially hate to do it during the winter. I can't get out of bed in the morning, and when I get home from work it's dark and cold and all I want to do is curl up on the couch and well, eat. What can I do to ensure I get a workout even during these cold months?

Sincerely,

Sub-Zero in the Northeast

Dear Sub-Zero,

With both the temperature and the economy dropping, it's no surprise that people have to fight the urge to huddle together in such times of despair. As you may have guessed, The Steady Climb is not a fan of making excuses, so here are a few tips to make sure you get your body warm in the face of cold:

Pack a Bag: If you're hitting the gym after work, pack a bag and go straight from work. You'll be less tempted to skip if your sneakers are staring you in the face.
Pick a Buddy: Make a date with a friend that you will meet at the gym, or in the park, really anywhere besides a bar. Set a time. If nothing else, the guilt of bailing on your friend will make you go.
Pretend it's Sunny: You're freezing. I get it. Just think about how warm you'll be once you get moving and sweating.
Prepare for the Morning: If you're making the grave effort to get to the gym before the crack of dawn, and the alarm clock bellows at a rather ambitious hour and you're wondering if you can possibly skip the gym just...this...once, remember this: You will never regret the hour (or so) of sleep you lost to give to your workout. You might be a little more sleepy that evening, but you will never, ever, ever kick yourself of making it to your workout.
Snow Storm? Pshhhaww: If the gym deems the weather fair enough to stay open, you need to be open to going.

I think we're getting warmer.

Keep Climbing,

ELD

You'd Better Sit Down For This.

2009-01-21T18:58:00.000-08:00

Raise your hand if you sit at a desk all day. If extending the palm of your hand above your head is the most you move in an 8-10 hour period, I hereby pronounce you a Desk Jockey. Have no fear, here at The Steady Climb, we have a few things you can do to sneak in a little more exercise than raising your hand. Don't worry, your nosy co-workers will not be on to you:

Breathing: Take 10 deep, uninterrupted breaths. You'll be amazed as to what simply breathing will do for you. You remember how to do it, right? Inhallllleee....exhalllllee.
Shoulder Roller:Sit straight up, roll your shoulders back and down 4 times, then up and forward 4 times. As you do this, contract your abdominal muscles (yes, they're in there) and continue to inhale and exhale deeply
Press-Up: Keep sitting up straight with your shoulders back (tough, isn't it?) and press your hands next to your hips and into the chair. Straighten out your arms as you push up -you should feel a stretch in your shoulders and a bit of a sensation in your triceps (those little muscles at the back of the arm)
Knee-Ups: Sit with your knees bent and your feet on the floor. Try to lift both feet off the floor, while keeping the knees bent. If that doesn't work, start by lifting one foot off the floor, bringing it down, then lifting the other. This will help strengthen the quadriceps and lower abdomen
Flutter Kicks: Straighten out your legs, while seated. Alternate lifting each foot off the floor while keeping your legs straight (but not locked). This will help elevate the heart rate and strengthen the legs and abdomen
Shoulder Presses: Find something near you that weighs 3-10lbs (no, not your computer, or your Intern) -- while seated, place the object on the floor. Contract your abdomen as you pick the object up and raise it over your head as you sit upright. 10 times, each side.

And here's just a couple of tips for making your day at the office just a tad healthier.

Remove all junk from your desk/office: End the mindless munching. Just because you're on an endless conference call with Asia does not warrant a gorge fest on leftover fried won-ton
Email, schmemail: Do you really need to email your boss, whose office is down the hall, that your report will be on his desk first thing in the morning? Get up, walk, talk, walk back. Same with the gossip emails to your co-workers
Climb Every Mountain: Your office is on the 4th floor. Do you really need to take the elevator? If the answer is yes, try walking up to the 2nd floor and taking the elevator from there. Work up to taking the stairs wherever and whenever possible
Get Outta Here: Never, ever, ever eat a meal at your desk. Make it a rule to go somewhere, anywhere, but your desk to eat. This can only lead to senseless, careless eating. Pizza crust stuck in your keyboard is not easy to get out.
It's (enter name here) Birthday!!: A birthday/anniversary/promotion/going away celebration will miraculously be commemorated even if you don't eat that second or third piece of cake. I'm a huge fan of cake. One piece is cake, 2 or more is trouble. Remember, it's always someones birthday
The Reception Deception: Just because the receptionist has a giant candy jar on his/her desk, doesn't mean it's there for you. Pretend it's for the clients/customers only and keep your hands out of it

Keep in mind that while you're working in a confined space all day, you can still initiate healthy options and a few exercises. You'll be amazed at how much you can do just by doing a little at a time. Stay tuned, we'll be back with some more tips and exercises you can do while performing your daily professional duties. You're multi-taskers. You can take it.

You can put your hand down now.

Keep Climbing,

ELD

A Case of the Sundays.

2009-01-18T18:20:00.000-08:00

When you think of Sunday morning, what comes to mind? Sleeping in? Pancakes? Reading the newspaper? Brunch? Mimosas? An excuse to be unproductive? For most people, the last thing that comes to mind is 'get up, go to the gym'.

My Sunday morning spin class is not filled with 'most people'.

You're likely thinking I'm talking about a hardcore group of professional cyclists who love to get together and talk about the latest advancements in spandex technology. Hardly. This group is filled with athletes, non-athletes, reformed couch-potatoes, students, doctors, retirees -- of all ages, shapes, sizes and ability levels. They amaze me as they grow, push, learn and catapult themselves from a sedentary lump to a passionate spinner.

I have had the pleasure of spending each Sunday morning for the last 4 years with a group of people who don't see snow as a reason to stay under the covers. Who balks at the idea that a hangover couldn't be cured by working up a good sweat. Who understands that a workout is the time to get better for yourself, your families, your friends. Who comes willing and eager to push to limits deemed unimaginable. Who ironically, inspires me, when I'm supposed to be the one doing the inspiring.

I think the most important concept this group embraces is that they didn't have to be specimen of human perfection to become a spinner. Just a pair of shorts, a commitment to becoming a stronger being, and maybe an alarm clock.

Thanks Sunday spinners.

Keep Climbing,
ELD

Excuses, Excuses

2009-01-15T18:25:00.000-08:00

It's 4:30pm. Your eyes are drawing to a close just as your inbox dings with a new email. Subject line: 'Happy Hour, 5:30 today, be there!' A vicious stare-down with your gym bag ensues and the internal tug-of-war leaves you unable to focus on the simplest of tasks needed to complete your day.

You think of every possible reason why Happy Hour is the clear winner, and guilt is really the only thing remotely making the workout have any kind of chance in this grueling race. I use 'reason' loosely, because in reality, when it comes down to it, when we choose not to exercise, we choose to 'excuse'.

Here are some other reasons, er, excuses, I've heard over the years. Think about how often you use any one or more of these on a daily basis (my common responses in italics, beware the brevity):

"I'm SO tired. No really. You don't understand. SO tired. Right, because no one, ever, has ever known what it's like to not have gotten a blissful, solid 8 hours. You're the ONLY one.
"I'm SO stressed. Just had a killer meeting with my boss, and I really need a cocktail." I probably will sound preachy when I tell you that exercising helps regulate stress far better than any guy named Jim Beam ever will.
"I don't like the smell of the gym or the sweat people leave on the machines." Do you like the smell of a hospital or the sweat that pours from your brow from the most basic activities?
"I don't like the instructor". Find another one. They probably don't think that highly of you either.
"But I worked out yesterday!" Congratulations! Find another body part and work out again.
"But allllllll of my friends are going to happy hour!" If all of your friends were going to jump off a bridge..........
"I'm scared of not knowing what to do". Gyms tend not to bite. If that doesn't quell your fears, make an appointment for a consultation with a trainer and come to them willing to work.
"I drank too much last night" And just think of the amount of alcohol calories just dying to be burnt off.
"I'm not a worker-outer" Blank stare.

This one is my favorite excuse of all time. Taken from an actual conversation, with an actual client. I can't write my response to it, probably because I was rendered speechless:

(client)"I had a baby, and it has been just impossible to lose this weight no matter what I do"

(me)"I know how difficult it can be to lose baby weight. How old is your baby now?"

(client) Fourteen.

Keep Climbing,

ELD

In Love with Lu

2009-01-14T18:57:00.000-08:00

I'm trying desperately, and failing miserably, at controlling my obsession with Lululemon (sound it out...'loo -- loo -- lemon') Athletica. Many of you have not heard of such a phenomenon, but I tell you, this sassy, comfortable and easy-on-the-eyes line of workout and lifestyle apparel is certainly one to fall in love with.

Yes, Lululemon may not be the most budget-friendly of lines, and in these harsh economic times, I realize that costly items should be heavily weighed, but trust me, this is worth the investment. Their clothing line extends far beyond sweat pants and fleeces and general workout apparel -- not only can you work up a sweat, but you can look rather adorable while doing it. I've even been known to dine out in a pair of their pants. Guys, I'm not leaving you out of the equation either. Lululemon has a fantastic array of men's clothing and outerwear.

Check them out and fall hopelessly in love: www.lululemon.com -- this is one addiction you can actually feel good about.

Keep Climbing,
ELD

PS: Special thanks to those who have helped feed my obsession via Gift Cards.

Sense and Simplicity.

2009-01-13T13:03:00.001-08:00

One of the many benefits of not being a car owner in Boston, besides not having to deal with downright nightmarish parking issues, is that I get to plan my walking route through the Boston Common Mall. It's far from the likes of a typical shopping mall, rather it's an outdoor promenade of sorts in the middle of one of the most historic streets in ol' Beantown (I also happen to live in this street, not that I'm biased). The breathtaking lights that are strung upon the trees that line the 'mall' make the Northeast winters not only bearable, but downright pretty. Yeah, I said it.

My favorite part about said mall, besides the lights, is everything I get to see happening from Arlington to Hereford (the streets are lined alphabetically; you do the math). More specifically, I love seeing kids pouncing around in the snow, frolicking and tossing snowballs and being totally carefree. Then there's the dogs. Ah, the dogs. I love how they somehow walk their owners. I love how they run through the snow chasing the most basic things: bags, dirt, their tails.

I know you're waiting...with baited breath, I'm sure, for how this remotely relates to fitness.

Here's what I was thinking this morning as I simultaneously watched a dog wrestle with an empty bag of potato chips and saw a 4-year old nearly take out his little brother with a snowball: it doesn't take a lot of thinking to exercise.

Now, we're not dogs and we're certainly not children, but think about it; if we aren't concentrating on how much we hate exercise, or how we're just too damn busy, or how much we'd rather just sit and have a cocktail, and instead consider it just an advanced form of simple movement, wouldn't it be easier to get it done?

There's no emotion attached to exercise. Our heart, arteries, muscles and fat don't actually hate us if we do or don't miss a workout. They just respond to it, one way or another...by clogging or not clogging, by shrinking or not shrinking, by growing or not growing. Our bodies are machines. What processes the emotions is the brain. Look at children -- they run and play and fall and jump until they're all sorts of tired, and while I realize their energy level seems boundless compared to ours, it is that simple, unabashed want and need to just move that is so admirable.

So the next time you're sitting in your office, on your couch, in your car, or in a meeting and your debating whether or not to exercise, think about a child you know. What is their response when you tell them it's time to "go outside and play"? Do you get a fight? Do they even think twice about lacing up their sneakers and jetting out the door?

Take the thinking out of it. You think enough.

Keep Climbing,
ELD

So ya inhaled a little too much holiday cheer?

2009-01-12T11:25:00.000-08:00

Feeling the bloat of the holidays? Did you vow to do everything in moderation only to find yourself feasting on stuffed shells, guzzling Manhattans, and gorging on every ounce of confectionery bliss you could get your hands on?

If your version of the holidays lasted from Thanksgiving to New Year's and now you're staring down that pair of jeans that...just...won't...zip, fear not. Let's do some Damage Control, shall we?

First of all, don't swear off every morsel of refined carbohydrates in an attempt to punish yourself for bodily assault with a deadly weapon. Research shows that the more we deprive, the more we'll binge later. It's a totally inconsistent, unhealthy system that turns your body into a totally inconsistent, unhealthy system. I know you've heard it a million times, but there really is something to the whole 'everything in moderation' theory. Think about it, if you have, maybe, just the one helping of Stornelli's Sweet and Sassy Apple Pie instead of 3, you'd be saving approximately 600-700 calories of buttery goodness. And since you're still actually eating the pie, you won't feel like you missed out on anything.

Secondly, when you're done scarfing down the ration of sweet deliciousness, move. My sister Carrie* and I have made it a holiday tradition to do the dishes after dinner. Not only does it burn calories, but we instantly earn Favorite Daughter Status. Huge points there. Then we bundle up and take a 45-minute walk. We often put Fluffy on the leash and bring him with us (further elevating the Favorite Daughter Status), and during the dog-sniffing-God-knows-what-pauses, I incorporate squats, lunges, calf raises and running in place. After Carrie gets over the embarrassing display of public exercising, she joins me. We return to the warm house, full and satisfied, and no longer feeling like our arteries have crystallized into sugar.

Thirdly, release yourself of shame and stop feeling guilty. Where will it get you? Likely running back to the refrigerator for leftovers, thus continuing the spiral. Instead, make a date with yourself and the gym/exercise video/pavement. Promise yourself that you'll move just a little faster than you normally do for 30-60 minutes. It doesn't matter what kind of movement you're doing, it just matters that you are doing something you enjoy for a solid period of time, most days of the week. I know you hate it. Trouble is, the size of your backside, not to mention the numbers on the blood pressure cuff, depend on it.

Lastly, for the weeks following the holidays, don't weigh yourself and don't berate yourself. Ease yourself off your sugar high by incorporating a few more fruits and veggies in your day. Do a little research and find a meal, or if you hate cooking, a snack, or if you hate assembling, a ready-made deal at your local Wegman's/Trader Joe's/Shaw's. Make it healthy and make it your new favorite.

I'm not necessarily advocating a lifestyle overhaul, I'm just reminding you that just because you spent the majority of your holidays sniffing around the food table rather than training for a marathon does not mean that you can't get back on track and move on with your numerous resolutions.

No more You VS. Your Jeans ....

Get Moving.

Keep Climbing,

ELD

*Carrie is her real name. She will, heretofore, also be referred to as "Bug"

Top 10: Before Your First Spin Class

2009-01-11T10:54:00.000-08:00

Thinking of taking a leap and joining that spinning class you've seen 1,000 times but never tried? It only looks intimidating...seriously. Anyone can do it. Just this morning I had a lovely woman in her mid-60's who hadn't seen the likes of a gym since the Clinton Administration. She pushed and plodded her way through the entire hour-long class and finished beautifully. Point: anyone can do it. No, really...

Here are a few things to remember before your first Spin class:

1. Get there early. Preferably 15 minutes prior to class so the instructor can properly set you up on the bike. If you walk in as the class is starting, expect annoyed glares.

2. Wear comfortable clothes. Yes, I once watched a certain unknowing male attempt jean shorts. Bad visual. Can't even fathom how it must have felt.

3. If you sit next to the guy who just did the Tour De France, don't expect to pedal at his pace. That'll take a few more classes. Just do what you can.

4. Keep your focus. Hardest part about spinning. We're a society who is constantly distracted. It's easy to stare at yourself and think about the 1,000 other things going on in your life, but remember that this is YOUR time, YOUR workout, YOUR efforts. You can go back to saving the world in less than an hour.

5. Nope, your butt won't get bigger the more resistance you have on the bike. In fact, it just might get smaller.

6. No one really cares how you look. They're just like you. They're staring at themselves.

7. If you're bored, add resistance. The only thing you should be thinking about is how hard you're working.

8. If after a few classes, you decide that you in fact, love the workout, for the love of God -- and your feet/knees/low back -- invest in a good pair of spinning shoes.

9. Thank yourself. And if you reallyyyy liked it, thank your instructor :-)

10. Be proud of yourself that you made it to the gym. Now let that go and wrap your head around the 45-minutes or an hour of really hard work you have in front of you, and do it.

Keep Climing,

ELD

The Climber.

2009-01-10T21:07:00.000-08:00

Allow me to introduce myself. I have been an avid spinner, runner, trainer and professional gym rat for nearly ten years. I started my career in the fitness industry at an age where the majority of my peers were hanging upside down doing keg stands and other seemingly age-appropriate beer-guzzling activities. And while I likely missed out on much of the proverbial 'college experience', I feel fortunate to have realized my passion for fitness and health at such an early and impressionable age.

I suppose I wanted to take this knowledge and experience and impart it, or impose it, (depending on how you look at it) on the world. I've done the schooling, the spinning, the certifications, the marathons, the recovering from the marathons, the injuries, the 6am workouts...and now, the blogging.

On this blog, you'll find a slew of ideas on how to be healthier in all facets of life...how to keep climbing, if you will; reviews on vital things like where to get the best workout attire; recipes for health-conscious meals; and tips for staying fit, getting fit, or just not getting fat.

The impetus for this blog, in case you're wondering, involved a few notable events, the most recent being a slight nudge (okay, it was more like a push) from my dear friend and fellow blogger, Andg. This lady rarely minces her words, and she was certain when she said, "dammit Duggan, don't think about it, just do it".

Loud and clear. Stay tuned.

Keep Climbing,
ELD