As I sit here banging away at the key boards I 'm amazed by the realization my birthday has come and gone and we recently returned from Cornerstone 2008. That means a year has passed on this blog... it appears the rythm here has been one of fits and starts.

we'll try to be a little more regular... i perfer prune juice over exlax...

Leave Your Stress Behind

here's a great little article written by Bill Stieg for Men's Health about the imoportance of down time... vacations... holidays....

Any vacation is a good vacation. But the best ones can calm your mind, refresh your body, revive your relationships, and maybe even extend your life

See those happy faces of children on summer vacation? Let's bottle it and mark it with an Rx. Here's a prescription for downtime that will extend your lifetime.

1. Think Differently
A vacation should use a part of your brain that you don't use at work. This is a path to detachment. "The more different your vacation activities are from what you normally do, the easier it is to stop thinking about work," says Charlotte Fritz, Ph.D., an assistant professor of psychology at Bowling Green State University.

My most memorable recent vacations — to London, Alaska, and Oregon — were about as different from my workaday, deadline-shadowed world in small-town eastern Pennsylvania as I could reasonably afford.

"You're recharging yourself, body and soul," says Tel Aviv University's Dov Eden, Ph.D., a pioneer in vacation research. One of Fritz's studies revealed that people who take on a challenge while on vacation feel less exhaustion back on the job and perform their jobs more efficiently. "A challenge boosts your self-esteem and your self-efficacy," she says.

That's important for overachievers, says Gerhard Blasche, Ph.D., of the Medical University of Vienna. "If you are used to being challenged, it will be difficult for you to disengage unless you are challenged in a different way."

You can master a skill (painting, say, or a language) or challenge yourself physically. "I always wanted to climb that mountain," Fritz says. And sometimes a new skill is a true lifestyle shift — as specific as learning to meditate or as general as adopting healthy eating habits. "Doing something creative may also change your approach to things in everyday life," Blasche says.

Try this:Maybe you've been resisting the spa vacation your wife has been pushing on you. Give it a shot — if there are plenty of activity options for you at her spa of choice. In one study, Blasche found that people sustained several quality-of-life improvements for a full year after taking a 3-week spa vacation. "It's important to have a pattern of rest and activity," he says. "Not too much or too little of anything. At a spa you have treatments, and you have a lot of rest. If you combine these cleverly, you'll feel occupied, you won't feel bored, and you'll certainly have enough rest time." The Canyon Ranch spas (in Arizona and Massachusetts) offer plenty of healthy challenges — no need to fear a fortnight of cucumbers pressed onto your eyelids.

2. Disconnect
You can thank Brooks Gump, Ph.D., of SUNY at Oswego, for providing your best get-out-of-work card: As unused vacation days mount, so does your heart-attack risk. A vacation provides a "signaled safety opportunity," he says, which is prof-speak for an interval of time when you don't have to worry about what might happen to you. Testing people's "vigilance for threat" shows clear effects on blood pressure and heart rate, he says. Cutting yourself off from potential stressors — allowing yourself to shut down that vigilance — is crucial.

Gump's dream vacation: "You would not check your e-mail, you would not bring your work with you, you would not call your office, you would not let colleagues know where to call you."
Does he do this? Not always. But he knows he should.

Tel Aviv's Eden probably has more years in this field than anyone. The scholar's considered advice: "Leave your damn cellphone at home."

Eden once measured the well-being of Israeli men who left their jobs to go on noncombat military reserve duty for 2 weeks or longer. When the reservists returned to work, they were asked about stress and burnout.

"The ones who detached less benefited less from the respite, because they didn't have a respite — they took the job with them," Eden says. And the more they detached, the more they enjoyed their time away from the job. A cellphone is an electronic tether, says Eden. "People don't realize what's happening — they become company property."

Try this:Don't tell only yourself that you won't check in with the office, because you'll be racked with guilt for days and eventually cave. Instead, tell everyone. Suffer through the 5 minutes it takes to explain to your boss that you will not be checking in, by phone or e-mail. Prepare a list of pending work and the people covering it for you. "Healthy bosses understand," said James Campbell Quick, Ph.D., a longtime stress researcher at the University of Texas at Arlington. Just think about your boss's responsibilities beforehand, "so when you're gone the boss's backside is covered."

3. Sweat
Blasche and his Vienna colleagues once studied men who'd taken a 3-week hiking vacation. (It helps to have those Alps nearby.) They found that the positive effects lasted a full 8 weeks after the vigorous trip. The men benefited both physically (lower blood-pressure and cholesterol levels) and psychologically (quality of life and feelings of well-being).

In an officebound world, an active vacation serves the dual purpose of detaching workers from work and building fitness. "For men, it may be even more important — the physical, maybe the competitive part of it," Fritz says. "If you're sitting in an office all day, dressed up and acting appropriately, maybe you should take on more of a physical challenge on your vacation."

Try this:Chill occasionally. You shouldn't go hard all day long. "A lot of people, but especially men, do a lot of exercise and get into an overtraining syndrome," says Blasche. "They're not deriving benefits — they're accruing more stress."

4. Reconnect
Vacation experts agree that reconnecting with friends and family is one of the best ways to reap the full benefit of a getaway.

Generally speaking, says Blasche, "Company usually improves mood." He recently completed a study (not yet published) that examines the effects of a weeklong vacation on work burnout — yes, the same work burnout you're familiar with. Each participant had the opportunity to join others for activities such as hiking or photography walks.

"Most people reported that the group was instrumental in helping them disengage and restore themselves," he says. "That would be an optimal combination for men." Yep, there were eight of us on my golf trip — me, three old friends, and four new friends. They all lifted my spirits.
How's that work? Being with other people, Blasche says, improves your mood by providing help during activities ("What club did you hit?") as well as an opportunity to disclose bothersome feelings. ("Dammit, Ralph is going to miss the tee time!") Moreover, a group offers distraction and mutual positive reinforcement, which also raises self-esteem. ("Great 3-iron, Bill!")

For fathers, this is also true. Paradoxically, a family is rarely as close as when it's away from home spending time together in close quarters (motel rooms, car rides, tents). And for men in general, well, do we really have to remind you of the wonders of hotel-room sex? If the kids are along, book the suite.

Try this:No family? No problem. A vacation with strangers allows you to unpack your psychological baggage. "If you're in a new group, in a new social surrounding, then you can be somebody different." The result can be a new, refreshed you, says Blasche.

5. Make it last
As for the fadeout of the respite effect, "The classic study shows that burnout is reduced very nicely during a 2-week vacation," says Blasche. "Three days after your return you still see a nice reduction in burnout. But 3 weeks after a vacation, you're back at pre-vacation level."

That's sad. One trick for preserving the afterglow is to load your office computer with vacation photos. Our experts also strongly suggest staying in contact with fellow travelers to reinforce memories — and maybe to plan the next trip.

Try this: Book a vacation that begins with a train or boat ride, Blasche recommends. The slower travel pace will help reinforce a physical separation from the worries you're leaving behind, and gives you time to achieve a vacation mindset. It beats airport security lines.

One of my favorite studies is about spring break, and it doesn't even involve girls going wild. Researchers gave PDAs to college students, and queried them at random during their break about how much fun they were having.

The real-time ratings (the ones given during the trip) weren't so great. But rat-ings afterward were much higher. "There are two vacations — the experience itself and the way you remember it," says Derrick Wirtz, Ph.D., who conducted this study while at Northern Arizona University. "The most memorable parts end up defining the experience for us."

We're all mentally writing a book of our lives that gives us identity, says George Loewenstein, Ph.D., a psychology professor at Carnegie Mellon University who studies how memory affects behavior. Some of the best chapters are vacations. Loewenstein is a mountaineer who knows how miserable he's been clinging to a mountainside, but he treasures the memories.

"People care about meaning in their lives," he says. "The purpose of life, who they are, things like that — identity. The stories that we tell about our vacations and our lives in general take on lives of their own. They shape the way we remember the events."

It's true. ask me about my cottage....

Fix a Flabby Chest

Have been back in the gym, not wanting to look like Hercules but definatly want to tighten things up a little. Found this Helpfull article on MSN Health and Fitness , by Martica Heaner, M.A., M.Ed.,

Are you keeping your chest under cover because you have fleshy flab that feels, um, feminine? Have no fear: Your voluptuous endowment is not a genetic curse that you’re stuck with. In fact, beefing up your pecs while whittling off chest fat is easier than you might think.

The answer is not to simply pummel away at your pecs with grueling chest exercises. While a chest-blasting routine will make you stronger, it won’t do a thing to decrease the fat that is at the heart of the problem.

The secret to a more sculpted physique is to combine chest-building weight moves with fat-burning cardio. The pec-strengtheners will firm up flabby muscles. (We’ve also included one back exercise to help you avoid the concave look that so many chest-heavy workouts can produce.) The cardio will help you skim the excess fat that surrounds them. You can choose any kind of cardio; it does not have to involve arm movement. Cardio exercise burns fat from all over the body, including your chest and torso.

For fast results, cut calories in your diet by focusing on nutritious, portion-controlled meals. (And lay off the booze and sweetened beverages.) And for even faster results, throw in additional minutes of cardio into your week. In as few as six weeks, you can be flexing a brand new chest!

How to do it:
Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least 5 to 10 pounds and gradually work up to using 10 to 25 pounds, depending on the exercise.

Start with the first Fatburner interval. Then perform one to three sets of eight to 12 repetitions of the first exercise. Proceed to the next Fatburner interval, followed by one to three sets of eight to 12 reps of the next exercise. Continue until you have completed all six exercises.

You can choose your own activity for each Fatburner cardio interval. Use cardio machines if you have access in a gym or at home. If you are doing a home workout with no extra equipment, you can step up and down while facing forwards on the first step of a staircase, or you can do combinations of marching and jogging in place with jumps and jumping jacks. (Or you can even turn on your favorite hip hop or Rolling Stones tunes and dance to burn off the fat.)

Always wear sneakers. If you are not used to high-impact cardio such as jogging or jumping jacks, start with low-impact cardio such as marching and insert five to 10 seconds of a higher-impact move. Work up to longer intervals gradually.

Do this workout two to three times a week, with a rest day in between.

Include 30 to 60 minutes of pure cardio, such as walking, cycling, the elliptical trainer, running, or other cardio activities on the days of the week that you do not do this routine.

Modify this workout to match your fitness level. Adapt the recommended moves as needed to make them easier or more challenging. If you feel out of breath, dizzy or nauseous during the cardio, slow down, or stop if needed.

What you need: weights, a stability ball and cardio equipment if you have access to it.

Fix a Flabby Chest Routine

With in three days this week i received the news of the passing of John O'Donahue, Larry Norman and Pam Greene. John O'Donahue author of Anam Cara: A Book of Celtic Wisdom. He died peacefully in his sleep while on holiday in France on January 5th/08. A Poet, priest and philosopher, he was not only one of the most articulate voices of living Celtic Christianity and Celtic wisdom, but he also had a clear grasp of the beauty of Christian mysticism as well. He was a trained philosopher with a prodigious intellect. His voice will be greatly missed. He was 54. Larry Norman the father of " Christian Rock" passed away Febuary 24th /08 after a long illness. He was 60. During his long carrer he opened for the The Doors and Jimi Hendrix fronted the band People, recorded his first solo rock album, Upon This Rock with Capitol Records in 1969, in 1971 TIME magazine was reporting on the growth of the Jesus Movement, and while Larry Norman took some steps to distance himself from it, he had become the most popular musician among its followers. he influenced generations of muscians, among them, Kieth Green, Randy Stonehill, Frank Black and Ed Rollins. Over 300 artists have covered his songs, including Sammy Davis, Jr. In an interview he later said of his pionering musical efforts "I wanted to push aside the traditional gospel quartet music, break down the church doors and let the hippies and the prostitutes and other unwashed rabble into the sanctuary...I wanted to talk about feeding the poor, going into the world....[I felt that] most of the modern music was anemic and needed a transfusion." I only meet Pam Greene on a couple of occasions. We were introduced by a mutual friend. She was an effervescent personality that filled a room with warmth. Her life was tragically taken in a freak car accident. She was 47. All three were followers of the Man that went about everywhere doing good. All three touched the world around them with the grace that had touched them. All three expressed that grace differently...All three have gone to their reward... John O'Donahue's most recent book, 'Benedictus', was published just before Christmas. It's a book of blessings. Here is a fitting sample.... 'May there be some beautiful surprise Waiting for you inside death Something you never knew or felt, Which with one simple touch Absolves you of all loneliness and loss, As you quicken within the embrace For which your soul was eternally made. ' May your heart be speechless At the sight of the truth Of all your belief had hoped, Your heart breathlessIn the light and lightness Where each and every thingIs at last its true self Within that serene belongingThat dwells beside us On the other side Of what we see.'

My Favorite Films of 2007

Now that the 2007 Oscars are history i'll share a short list of favorite flicks from /07. They're in no particular order.

None of them recieved Oscar nodes. We have two musicals and two Dramas. To date I've seen each at least 3 times a piece.

Black Snake Moan

Craig Brewer of "Hustle and Flow" fame's second directoral outing. Rounded out with authentic performances that include turns by Lawrence Fishburn, Christina Ricci, Justine Timberlake, a Blues soaked sound track and a gritty honest screenplay we get what i considered story telling at it best. The first twenty minutes are not for the squemish. Brewer takes us on a journey in to the terraine of the human soul. His vision is one of nilistic darkness graciously penitrated by redemtive hope.
Black Snake Moan Trailer

Hair Spray

The joyfully riotus musical adaptation of John "Lust in the Dust" Waters quirky 60's celibration of the "other" is at once charming yet subversive. 'Pleasantly Plump' teenager Tracy Turnblad realizes her dream of becoming a regular on the Corny Collins Dance Show.

Tracy inadvertantly invites the wrath of the show's star and her manipulative mother (Michelle Piffer) Then turns segrigation on it's head as she and others vie for the title of Miss Hiarspray 1963. Your guareented to be tapping your toes and singing along. It's interesting to note this film hit a real cord with young audiances.

By the way the Astair-Roger's dance sequince between Tracy's parent's ( Christopher Walken and John Travolta in drag) is worth the price of the rental.
Hairspary Trailer

Amazing Grace

Across the Universe

What more can be said. An emotional rollercoster ride complete with: The timless music of the fab four. The 60's. Youthful idealisim. Counter cultural revolution. War and peace. Sex. Romance. Jude, Lucy, Max, Prudence. Brilliant musical arrangments. Exqisite art direction. Gorgeous cinematography. Over the top special effects. Witty beatlesque drenched diouloge. Memorable performances. Miss Lion King Tamor... and Bono...!!!!

All you need is love ...Love is all you need... can i get a witness....

Sinead O'C0nnor recently did an interview on CBC's The Hour to promote her new album Theology, a collection of primarially orginal songs inpired by the bible.

We'll i ran out as quick as i could and added Theology to our collection. It hasn't disappointed. I Have always appreciated Sinead's art and spirit.

Reviews are pretty split and cridicts are not to kind. Mary and i love it. Brings us to tears every time we put it on the player.

Three songs are covers the rest originals. The stuff she has penned borrows at lot from the psalms. Her rendition of "I don't now how to love him" sung as a prayer in a whisper, leaves one breathless.

The album is an act of love and devotion. The song writing reveals the heart of a spiritual pilgrim who yerns to see the Glory of Jah along with His justice for the poor revealed.

This is a two disc set. Each album contains pretty much the same songs with a few exceptions. Recorded in Dublin the first was her original vision. Hauntingly stripped down with only her voice accompanied by two accustic guitars. The other with gorgeous arrangments and full instrumentation soars from prayerful meditation to Joyful Raggie/Funk.

Hardcore fans will love this stuff.

Top 10 Ways to Live Forever
(at least longer)

Hey hears some interesting heart health i came across, it's from Men's Health Web Site. The 1st one i'm not personaly into... but hey for you carnivors... the rest... i found #9 particularly intersting....

No drugs. No bypasses. No scars. Just solid DIY advice on how to keep your heart pumping.

1. Grill a steak. You may think it's bad for your heart, but you'd be wrong. Beef contains immunity-boosting selenium as well as homocysteine-lowering B vitamins. And up to 50 percent of the fat is the heart-healthy monounsaturated variety.

2. Tell your wife to butt out. People who are exposed to cigarette smoke for just 30 minutes, three times a week, have a 26 percent greater risk of developing heart disease than people who rarely encounter secondhand smoke.

3. Take aspirin. Regular aspirin consumption cuts the risk of coronary heart disease by 28 percent in people who have never had a heart attack or stroke.

4. Drink more tea. Men who drink 2 cups of tea a day are 25 percent less likely to die of heart disease than guys who rarely touch the stuff. The reason: flavonoids in the tea, which not only improve blood vessels' ability to relax, but also thin the blood, reducing clotting.

5. Touch her. Ten minutes of skin-to-skin contact (hand-holding, hugs) with your mate can help keep your blood pressure and pulse from spiking during stressful times, according to University of North Carolina researchers.

6. Go fishing for tuna. Omega-3 fats in tuna help strengthen heart muscle, lower blood pressure, and prevent clotting — as well as reduce levels of potentially deadly inflammation in the body.

7. Pair up. Married men are less likely to die of heart disease than bachelors. Scientists looked at men with mildly high blood pressure and found that after 3 years of marriage, the happily married men had healthier hearts than their unmarried brothers.

8. Adopt a dog. All that love ("You're a good boy, yes you are!") and aggravation ("Bad dog! Don't eat Daddy's crab dip!") makes your heart more adaptable and better able to deal with the stress that can lead to heart disease.

9. Rinse, brush. Rinse your mouth with Cool Mint Listerine and brush with Colgate Total toothpaste. They'll reduce oral bacteria, which can decrease your risk of a heart attack by 200 to 300 percent.

10. Make friends at work. Men with the most work friends also have the lowest heart rates and healthiest blood-pressure levels, even during times of stress.