ITS GO TIME. Pacific Coast Trail or Bust!

My niece (Caitlin) starts her next epic adventure!

beccagarfinkel's avatarNot Washed Up...Yet

This is it! We are currently on a train to Yosemite National Park, where we will spend the night preparing our packs for tomorrow’s kickoff in Tuolomne Meadows. But first, let us recap the last few days for you.

After Becca got back from OKC on Thursday, we got to work. And by that we mean food shopping, including an EPIC trip to Costco where we are pretty sure we set the record for most instant mashed potatoes purchased in one trip. Many thanks to our cashier friends Eric and Jon, who checked out our absurd amount of food with surprising glee (we even took a selfie! see below).

After that it was off to Whole Foods, where our good friends at the Cranbrook store had donated $100 of store credit toward our trip! Needless to say, Becca was completely overwhelmed and a little emotional. Thanks WF Cranbrook!

Once we…

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Lessons In Management: It’s All Show Biz

Every now and then someone asks me what I get out of theatre. I usually give some sort of glib answer like “attention” or “standing ovations.” But the answer is really more complex than that. For example, it occurs to me that many of the methods used to put on a show can be directly related to any business project. Don’t believe me? See below the steps that a director goes through to “manage” a successful production and see if they don’t fit your next project.

Set the Goal

A show starts, like any business project, at the beginning. The first thing a director needs to determine is “what show are we doing?” In some cases this is determined by an outside force (i.e. board of directors, committee, or producer – a.k.a the “supervisor”). The director starts with the script, which is in essence the bare bones of the play. Just words on paper waiting to be brought to life. Read and study the script. Understand what the playwright was trying to achieve. Research, research, research. You need to know the script (plan) better than anyone else on the team. You can’t guide people to a goal if you don’t know the way.

Determine Your Needs

How many characters are in the play? Male? Female? Is it a comedy, drama or musical? What are the ages of the characters? How many sets do you need? Costumes? The questions are numerous but like any project these basic facts need to be known and understood before you can fully determine your needs.

Block Your Movements

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In theatre blocking is the process of mapping out the movements that an actor will take during the show. In business, this is similar to the strategic steps or tasks which need to be done to complete the project. In a play the blocking may be basic (go from stage left to stage right) but should always have a purpose such as to make the scene seem more natural or to place focus on a specific characters actions or to set a “tableau” demonstrating relationships of characters to each other or evoke a mood or feeling from the audience. A show that is not well blocked becomes chaotic and random often devolving into a random mess of motion without meaning or, worse yet, a stagnant grouping of people on stage (the audience “sees” first and “hears” second). In business, if there are no set plans or tasks the project can grind to a halt as the team each goes their own way without clear direction.

Set the Budget

Now that you know the requirements to start the project, you have to assemble the resources. As so often with any project you need to know what will it cost. Then you most likely need to look at what you are provided as very few of us get unlimited funds to do anything. Do the two match? Probably not so you need to go through your needs line by line and prioritize to determine which items get the most money and which items you may need to be more “creative” with (theatres may have fund raising abilities which your business will not – but let’s presume you have enough funding to continue with your project).

Assemble Your Cast and Crew

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Now you need to find the best people to help you complete the production. You hold auditions (interviews) and determine who best suits each role. Like the hiring process in business you may not have all the information you need to make the perfect choice so you go with your gut and make the best choice you can at that moment (anyone who tells you they’ve never made a mistake casting or hiring probably doesn’t have much experience with either or are dangerously oblivious to their surroundings).

Set the Schedule – how long do you need to get the production finished? How many hours a day can you devote to the show? Like most workplaces, those involved in theatre – especially amateur theatre – have other things that they need to continue doing along with the show or project. Can everyone make each rehearsal (meeting)? Will they have sufficient time to work outside rehearsals on their specific task?

Know Your Role and Theirs

A director (manager) is a guide to the cast and crew. He or she needs to show the way and understand how each member of the production contributes to the overall success of the show. Likewise, the director needs to understand that he or she cannot do it all alone. This is the same in business, if you don’t know what your purpose is in the project you can fall into the micro-management trap or end up doing all the work yourself.

Rehearse

Rehearsal in show is the same as training in business. The cast cannot perform if they do not have the skills needed. Likewise, your team cannot do their jobs if they are untrained and unskilled. Professional development is a must!

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Follow the Script

The script is your guide. In theatre you usually do not have the option to change this. However, in business, you may be able to make adjustments to your plan as you go along. But even with the play your understanding of the script will likely change during the rehearsal process and you may make adjustments with the actors (blocking, inflection, timing) as you go along to better fulfill the “vision.”

Support, Support, Support

Give your cast feed back. Are they on the right track with their character? Are they learning their lines early enough? Are they doing a good job? Tell them! A cast, or team, who only hears negative feedback will quickly become under-performers. But be careful of praising indiscriminately. They need to trust you to tell them the truth – good or bad. Check in often to make sure that they have the tools and equipment necessary to get the job done.

Re-Cast When Needed

Sometimes it just isn’t working out. It’s the toughest part of a directors, or manager’s, job but you need to know when it’s time for different personnel. But not until you’ve done all you can to support and be sure that the person who is underperforming had everything he or she needed to get the job done.

Know When To Quit

In theatre there comes a point where you need to realize it (the scene, dance, whatever) just isn’t going to get any better and that more rehearsal may only make things worse. Sometimes this point is not where you hoped it would be and maybe instead of a great show you’ll only have a good show but you have to be realistic. Remember that budget item above? You can’t do Broadway on a Andy Hardy (you young ones may want to Google him) “let’s put on a show” budget.

Take a Bow – Or Not

When it’s all over, celebrate. Let your team members take a bow and share in the spotlight. Everyone from the leading lady to the stage hand who opened the curtain made an important contribution regardless of size. When do you take your bow? Probably not until later and not in public. In the theatre the director does not take a bow with the cast but watches everything from the back of the house with a satisfied smile and the knowledge that it all came together as planned. And then the director moves on to the next project!

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I hope this little primer gave you some ideas to be successful with your next project. On with the show!

All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr

Crohn’s and Fitness Update: Still Here

It’s been a while since I posted so I thought I’d catch everyone up with what’s going on with me health and fitness-wise.

Crohn’s: I’m past my “starter” doses of Humira and on my regular dose now for almost two weeks. Not feeling as good as I did with the starter kit and I’m thinking that maybe one shot every two weeks won’t be enough. I’ve got a couple more shots before I see the doctor next so we’ll see what he thinks.

Fitness: My left elbow has been so sore that I have avoided any lifting for the past week (even when I just do legs the arms seem to get involved a little). This morning was the first morning in quite a while that I did not have any obvious pain in the arm when I woke up so  my resting it seems to be working. However, I’ll probably end up seeing another doctor about this too…

Diet: Oddly enough, I seem to be losing more weight when I eat more than what MyFitnessPal says I should. Not sure why, especially since my exercise is down I should be gaining weight. There’s no way I’m in “starvation” mode with the 2,100 calories a day I’m eating but I’m going to be playing around with my calories a little more to see what happens.

Overall: Stress levels are moderate – some concerns about work but nothing I haven’t been through before and some new opportunities are presenting themselves. Keeping active with outside interest so all in all I’m doing okay.

More later – onward!

Fitness Quest: Trap Bar – Finally Used One

Well, today was quite a day for me training-wise. Because of the ongoing pain in my left elbow I’ve been focusing on lifts which don’t involve movement of the arms. Most of these lifts, oddly enough, focus on the legs. So after squats, calf presses, leg presses, I actually still had some energy (but I was starting to feel it) and there in the corner of the gym I saw it – an unused trap bar.

Even though I’ve been lifting for more than 30 years now I have never used a trap bar. What’s more I’ve been wimping out and not deadlifting like I should so I figured why not give it a try? And guess what? Like Mikey of the old Life commercials – I liked it! It was nice to do deadlifts without hitting my shins against the bar and if it weren’t for the fact I had a little trouble holding my grip I could have gone heavier.

Plus, in other news, I learned about the Jefferson Lift (aka the Jefferson Squat or the Jefferson Deadlift) as well today. I didn’t give it a try yet, but I will next leg day and let you know how it goes.

Onward!

AACT Fest 2015 Weekend

Those that know me know that one of my passions is theatre. I’m not a professional actor so I get my “fix” through community theatre and this weekend I experienced one of the community theatre’s biggest events – an AACT Fest.

For those who don’t know, AACT Fest is a theatre competition among community theatres held every two years. The competition starts at the state level (this past weekend in Owosso, Michigan) then the winner moves on to a regional competition (in a couple weeks in Midland, MI), and finally the winner of the regional goes onto national competition (this June in Grand Rapids, MI).

Now, astute readers will notice that all three levels of competition are in Michigan this year – a rare opportunity for theatre goers in Michigan to see some of the best community theatre around. This year’s Michigan competition was won by Players de Noc (Escanabe) and their production of Eugene O’Neill’s The Hairy Ape and Holland Civic Theatre’s, Revival at Possum Kingdom Community Church by Michigan playwrite Linda LaRoque.

My personal favorite, which came in third and will be the alternate entry to the regional was The Amish Project by Jessica Dickey presented by the Farmington Players. This was an extremely moving drama based on the Nickel Mines schoolhouse shootings in 2006. There was not a dry eye in the house when this show was finished. A total of eight groups competed (Monroe had submitted but was the ninth entry and the organizers limited the field to eight for reasons I don’t completely understand but were well within their rights to do.  So we have to wait until the next festival to enter again).

By now you may be wondering what this has to do with my quest for fitness. Not much except that I went completely off the diet wagon this weekend! I traveled with my good friend Bob and unfortunately, I think we are both enablers of each others bad eating habits! We passed a Ponderosa Steakhouse on the way into town, a fading restaurant chain that has a great buffet, and that’s where we went for lunch on Saturday. Well, it was a good thing that we were limited on time because three platefuls and several desserts later I was still ready for more! Plus our hosts, Owosso Community Players feed us well at the afterglows – oh and did I mention Roma’s Back Door? A great Italian restaurant steps from the theatre…

Interestingly enough, the damage may be controllable as I don’t appear to have gained weight yet and I’ve upped my cardio and strength workouts this week so I’m burning more calories. Also interesting, to me at least, is that I could put away so much food this weekend. My Crohn’s usually limits my intake. There has been many a meal eaten out that came home with me because I started hurting – but not this weekend. My guess is that this is because the Humira is doing its job and my insides can take more because they hurt less.

So, I need to be even more careful with my food intake than I used to be…I can’t imagine how fat I could get if the brakes are now off my digestive system (so to speak). Time will tell!

Onward!

Fitness Quest: The Fatness is Starting to Go Away…But Not Quickly

I made a couple discoveries in the gym today, both welcome!

First, I had been fretting about this pain in my elbow (Golfer’s Elbow I think) and wondering how I could work my arms if I couldn’t bend them. So I’ve been concentrating on other lifts the past couple of weeks, legs (squats, calf raises, etc.) and some presses as that movement didn’t seem to bother my arms. But today I played around a little more and found out that I can do hammer curls without pain in my arm. So, that’s what I’ll be doing for arms for a while to directly hit the biceps. The good news is that the pain is getting less each day so  I hope to be back at full strength soon.

Also, in more good news I noticed today in the mirror that if I hit just the right light and squint that there is a hint of a bulge coming back to my biceps – and more than a few veins are appearing when I’m lifting. Gotta love lower body fat – but I have a long way to go still!

So, I was motivated enough to finally do what I’ve seen all over Instagram, Facebook, etc. I took a quick selfie in the locker room mirror. Nothing unclothed (sorry ladies) but a quick side shot to see how I look without my inner filter. Not quite as bad as I used too – my rear seems to actually be vanishing and my stomach is flatter than I thought. I just can’t sit down and need to always maintain strict posture to keep appearances up.

In terms of diet I’ve made some changes. As I mentioned earlier I’ve been frustrated that the weight and fat doesn’t really seem to be coming off. So, I’ve been doing a much better job on searching out and eating more nutritional foods (in other words avoid the drive-thru) and I did start taking a fish oil supplement again along with my prescribed iron and calcium. I’ll be adding a multi-vitamin again as well making sure that I have folic acid in it – which helps with iron absorption.

Oh, and I took my second dose of Humira this week. Feeling good still – just got to keep working on the looking good part.

Onward!

Side view of me on March 26, 2015.
Side view of me on March 26, 2015.

Fitness Quest: The Road Less Traveled

It should not come as a shock to anyone who’s ever known or paid attention to me (or has read this blog) that I’ve had a long time interest in health, fitness, bodybuilding, etc. This interest goes back quite a ways to my first flirtations with the gym and working out in high school, through a more serious attempt during college, up to the current day. Yet, during all this time, even when I was at my strongest and curling more than 100 pounds and benching almost 1.5 times my body weight (when I weighed close to 240) I don’t think there was ever a time you would have called me muscular. Sure, I had big arms and a big chest but I also had (have?) a big butt and big gut to go along with them. In my quest for size and strength I only gave lip service to fat loss. So even though I could bench more than 300 pounds (which is why I’m glad I write down my workouts – it’s hard to believe that I was once capable of this) I couldn’t run around the block without the risk of heart attack. Though my arms taped at just over 17.5 inches in circumference when flexed (4.5 inches more than the “average” man’s) my biceps lacked peak – though my tris were pretty well defined – in short, I was big but not built. I wanted to look like a bodybuilder but I looked more like a Bluto (from the Popeye comic strip).

Over the years I’ve tried a variety of workouts with varying consistency. I always blamed my lack of consistency, genetics and even my Crohn’s for my lack of progress. Well, people with Crohn’s much worse than mine have made better progress (see my earlier blogs on Peter K. Vaughn and Peter Nielsen for examples) and I know men who have made dramatic changes in their physiques in the course of a few months.

Well, today in the grocery store I finally had a revelation. My problem has been in front of my for all these years. Why do I not look the way I want? Because I eat the way I want!

I’ve been told this over the decades by at least two personal trainers (maybe three), a nutritionist, friends, family and God only knows how many books on exercise, weightlifting, diet, and nutrition.

So, what am I going to do about this? Well, I’ve already started.

Now that I have my caloric intake under control I need to improve the quality of what goes into my mouth. I loaded up on fresh (or as fresh as we get now days) veggies and fruits. I avoided the sugary treats, and I have enough to last the week. I chose Greek yogurt over regular because it has fewer calories and more protein (need some dairy after all). Tomorrow I plan my meals out so that I’m not caught in a situation where I “have” to go through the drive-thru and I’m taking another look at my supplement plan. Currently, I’m not taking anything except iron and calcium that my doctor prescribed. I’m thinking of adding back in a multi-vitamin and fish oil. Possibly some glucosamine as well for joint health.

I currently feel  better than I have in years so I’m determined not to squander this feeling. I may never lift 350 pounds again (or maybe I will, who knows) but I bet I still have time to see my abs. At least two of them…

Onward!

Update: One Week on Humira

Well, I’ve been on Humira as a treatment for my Crohn’s now for one week and so far, so good. I haven’t had any of the short term side effects except for a little muscle soreness the first day. I’ve already noticed improvement in how I feel each day, though I have to admit that every time I eat something I expect that I’ll have pain – but so far I haven’t had any. I’ve even noticed that there are times where I don’t feel my “gut” on the inside. However, I am still a middle aged man so I don’t want to push my eating to the limit – indigestion can happen to anyone after all. I have also noticed that my bowel movements are changing (stop reading if you don’t want to hear about normal bodily functions) and instead of going two or three times a day I’m down to about one without the bloating that constipation would bring! My usually sore “bottom” isn’t and that in and of itself it actually a remarkable thing.

So, in brief, I’m very hopeful that this new treatment continues to work for me.

In exercise news I’ve developed a pain in my elbow. At first I thought it was “tennis” elbow but after further web searching and self-diagnosis I think it is actually “golfer’s” elbow (on the inside of the arm instead of the outside). My guess is that I strained it while weight lifting. The bad news is that it’s difficult to curl when you can’t lift the weight without a sharp pain. Looks like I’ll have to put off “loading the guns” and focus on legs and cardio for a little bit. If the pain doesn’t ease up it’s off to the doctors again.

It’s always something…

Onward!

Crohn’s Update: Humira

Well, after what seems like years (it’s only been weeks) I’m finally on Humira (adalimumab). You may remember that after finally having my Crohn’s re-diagnosed my doctor thought it would be best to put me on some new medication in an effort to avoid surgery in my future. I was, of course, all for this.

However, I didn’t realize what it took to get the medicine that I was prescribed and now have a better appreciation of what some friends and family have been complaining about. Because of the expense of Humira my insurance company had to pre-approve me getting it (despite the prescription). Then once it was approved the prescription had to go through a specialty pharmacy because it needs to be kept refrigerated. So, I can’t get this picked up at the local Walgreen’s I have to call in each month to have it shipped to me (not a huge problem, but not what I’m used to). Then there is this entire “support” team to monitor me while I take it. An “ambassador” to check up on me every couple weeks, a nurse to train me on how to take the injections, and others. I think I understand why it costs so much.

The good news is that I took my first dose yesterday. I start with 4 doses the first day, then two weeks later I take 2 doses, and then 1 dose every other week from then on. Not a bad schedule as far as life-long medicines go (if not life-long than at least until something better comes along). And the injector “pen” that I use really does make the injection fairly painlessly.

I did have a slight headache yesterday and some muscle soreness (among the least of the side effects) but those seem to have passed. But I noticed something else odd today…I couldn’t feel my insides. There were no odd rumblings, no twinges of pain every couple of hours, no after lunch ‘bloat.’ I don’t know how quickly this stuff is supposed to work and it’s possible that some of the effects may only be of the placebo variety but still – I think that this may be the start of something good.

Unless I get lymphoma (another rare side effect). That would be bad…

Onward!

The ‘Extrovert’ and The Arnold

Back in 2011 I first went to the Arnold Sports Festival, affectionately know simply as “The Arnold,” and was in many ways awestruck. The event is huge and more over very crowded! I got it into my head that I wanted to go again this year. So, last Saturday off I went – along with a young man on my staff who has recently decided to give bodybuilding a try (and who, in my humble opinion, probably has better genetics and will power to succeed in bodybuilding than anyone else I’ve ever known – except for one other person who also, coincidentally, worked for me a few years ago. But, I digress…).

We got to Columbus without incident quickly found parking near the convention center and followed the crowd to the doors. There we found the convention center literally packed with people! I’ve seen smaller crowds at Big Ten football games. However, the event did not disappoint.

The Expo was the centerpiece of the day and there were plenty of supplement companies there. The ones you’ve heard of and ones you haven’t heard of. Compared to last time I noticed that there were fewer exercise equipment companies which was a shame since I’m not much into supplements anymore. The amateur bodybuilding finals were going on most of the day at one side of the Expo hall and the WWE “experience” crowded them in at the other. There were lines everywhere! So much so that we didn’t get much in the way of supplement samples – and I gave most of what I had away to my young protege (ha) since chocolate was the flavor of the day and I don’t do chocolate. The longest line of the day appeared to belong to Bodybuilding.com and a lot of people seemed willing to wait probably two or more hours to get a t-shirt and a picture with a celebrity or two. But, not us!

However, we met some famous people in the bodybuilding world include Ed Corney who competed until he was about 70 years old. An inspiration for us older lifters.

We broke away from the Expo a couple times to see some gymnastics, martial arts, boxing, almost saw fencing, artwork, and I caught a glimpse of the jump rope finals (yes, really). All for the $15.00 entry fee – and there was more going on in other venues around Columbus. This event seems to take over Columbus. I’m impressed with how many people it draws.

Oh, and the extrovert part of this? Despite my usually reserved nature around strangers my brother-in-law insists that I am an extrovert. Not because I am gregarious and outgoing (unless I know you) but because he has noticed over the years that I seem to be drawn to crowds and am energized by them. It was late afternoon at The Arnold while surrounded by a crush of humanity that I realized something. I felt good. I wasn’t tired and actually seemed more energetic than I was in the morning. This led me to think about the places I like to frequent in general, amusement parks, NYC, etc. and it dawned on me…son of a gun, my brother-in-law is right. I am an extrovert.

I hate when he’s right…

Oh, and I finally got my picture taken with Jay Cutler. I seemed to be the last gym goer on earth to not have a picture of him! Nice guy but by the time I got to meet him at the end of the day it was clear to me that he’s an introvert!

Onward!

Jay Cutler and I at the 2015 Arnold.
Jay Cutler and I at the 2015 Arnold.

Oh the humanity!
Oh the humanity!