More Updates

Im going to try and start using my website and social media platforms more. I’m getting tired of reading stupid people on facebook and twitter. I’ll write and rant my opinions here and if people choose to come read it they may.

I haven’t really used my youtube channel in many years. I need to upload some videos, I just don’t have any ideas.

Periscope is cool when I use it. Mostly to watch kids soccer games back and forth between my wife and me.

Snapchat just seems to be for silliness. It’s ok I guess. But what is the point if your story goes away after 24 hours and there are no analytics, or your audience was busy/gone for the day.

Twitter is by far the best platform. My favorite of any.

Facebook has the most people showing their butts. Stupid opinions fly in the face of logic everyday. It’s just the easist platform to stay in contact with everyone, because odds are most people have it. Although I’m about to be done with it.

WordPress is still great and my blogging platform of choice. When i write something good, i’ve gotten over a thousand hits in over a weekend vs my normal 4 hits a month.

Instagram is just a less busy twitter.

IF is great for cross posting to all your accounts.

Google+ can anyone say myspace 2.0?

I’m thinking of starting an email list. I dunno. We will see. That’s all for now.

Later,
Derek

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2016 Fitness so far

So it’s April 9th. I just finished week 13 of p90x3. This is my blog about all the fun and pain.
I started Dec 28th to get almost a five day head start on the new year resolution. That worked well.

It took me 15 weeks to do the 13 week program. I did week 5 twice due to missing 4 days that week and I did week 9 over due to missing most of that week. Both of those were due to business travel and Army weekends. It just made it logistically too hard to hit all seven days. Overall I am very proud of myself for completing the program. I could have done some parts better, but as they say, “Do your best, and forget the rest.”

Pros:
Only thirty minute tapes every day.
15 tapes provided plenty of variety. You never do the same pattern of tapes for more than 3 weeks in a row.
Many of the tapes focused on full body exercises and core regardless of it is was leg day, cardio day, arms, etc.
Emphasis on stretching and flexibility.
Modifiers for every move showed how you could adapt if needed.

Cons:
Some of the yoga moves were to advanced for beginners.
When I was following the diet strictly it was difficult to hit all my macro nutrients every day.
A lot of the stretching and exercises hurt my very weak lower back. I ate a ton of tylenol throughout the program. (I probably should have went to the chiropractor, I just never got around to it.)
I was tremendously sore the first 3 weeks. Painfully sore, but I pushed through it even though I probably should have rested some.

Diet:
The program calculator told me I should be eating 2100 calories a day and 160 of that should be protein. The diet made alot of sense, but requires alot of planning if you want to be successful with it. MyfitnessPal is a great tool for tracking your exercise calories, food eaten, and macro nutrients. I did good with this for probably the first 5 weeks and then off and on the rest of the time.

Results:
Starting weight: 176
Ending weight: 174

Day 1:

day1front day1pose day1back

Day 60:

day60front day60pose day60back

day 90:

day90front  day90back

While I didn’t get insanely ripped like the info-mercials, most of those people are after 2 or 3 rounds of 90 days. I did tone up quite a lot and I can tell some noticeable differences to include:
My biceps improved the most and are much more visibly toned even though not that much larger by measurement. (lighting in my photos don’t do them justice. 🙂 )
My triceps look about the same but are stronger.
My lats are every so barely starting to show.
My chest has firmed up and now actually looks like pecs and not flabby man boobs like they did before starting.
My stomach is flatter and more tone. I still have a small pooch, but have a flat stomach when I engage my core. You can even see the top 2 abs occasionally. Had I followed the diet more strictly I’m sure my results would have been better as I can tell that my core and abs are a lot, lot stronger.
I can actually do some pullups now without using a chair. Not a ton, but some.
I am much stronger in my chest and shoulders and can work harder with pushups and planks.
My legs are definitely stronger. Quads are tone and I am not getting shin splints as often when running.
I am extremely more flexible due to the yoga. I still have a long way to go, but the stretching and flexibility and core focus has helped me tremendously.
My energy levels are great.
I have developed a healthy habit of wanting to work out at least 5 times a week. I miss it when I miss a day due to busy life. I enjoy that I feel healthier and have a lot more energy. I also feel lest guilty when pigging out on junk food occasionally.
I have actively exercised more days than not exercising in 2016 and I’m proud of that.

Motivation: My motivation was best in month 1 and then month 2 during weeks 6-9. I missed the most days in month 3. I started rationalizing that as long as I was getting in 5 days or more I was doing pretty good. I also went running 7 times for an average of 2.67 miles each time. That was about once every 7-15 days. Sometimes this was in addition to a workout, and other times it was to replace a workout I didn’t want to do.
The last few months have been an extremely stressful and difficult year due to life circumstances and job(s) uncertainty. The stress level has been intense. I’m sure I would have had a much harder time if I wasn’t working out 5-7 days a week. I am grateful I got into this program when I did as life has hit hard lately. I haven’t hit all my fitness goals, but many of those will take longer than 3 months. This has been a great starting point and I’m going to keep going.

I would highly recommend this program to someone who doesn’t have a lot of time but wants to be active and work on fitness. It is a very well rounded program. I am thinking I will probably do p90x2 next as I think my goals align pretty well with that program. I know the hour workouts will be harder to fit into the schedule, but I think I will still enjoy it and continue to make progress in my fitness journey.

Good luck with your fitness goals and may you find a way to be healthy.

Later,
Derek

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Leadership

I thought I knew what leadership was. I’ve even thought I exhibited it occasionally. I know the definition of it. I’ve seen both great examples of it and poor examples of it during my time in the army.

Tonight I saw the finest example of it in my life. I watched from the back of the funeral home as my friend walked his two children up to the casket to see their mom resting peacefully. He explained that even though she looked like she was only sleeping that she was gone. I watched him do all this and keep his composure. He held it together for his children as I cried from the back of the room wandering if I could ever be that strong for people I love.

I know that he is hurting more than the rest of us. I know his children may not fully understand. I know that he has cried and will cry again when he’s ready.

But I watched him be a leader. Not only in this small window of time, but ever since the diagnosis. He stood by his wife through thick and thin. He loves his boys and would do anything for them. I witnessed him be a leader and a father in a situation where I feel that I would most likely run away. I know he will continue to lead his two boys as a great father and that there will be joy and happiness in future days. I know he will keep going.

This is my new definition of leadership. When the whole world has come crumbling down on you, when you have nothing left to give, when every moment is full of pain and sadness, you drive on for those you love. One step at a time, one breath at a time, one moment at a time. You keep going because of love. Not because you want to, or because you have more to give, you keep going no matter how empty you are because of love.

My heart aches with Jeff in this difficult time. No words can replace your loss.

But in this dark time, you have truly taught me something my friend. You have taught me how to be a leader. May I never forget it.

-Derek

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Intentional Living

It’s January 1st. Time for silly new years resolutions posts. Ha. I’m not gonna do that. But I will talk about a concept I feel I’ve started to understand in 2015.

Intentional living.

I define it as follows: Living life with a purpose and goals. Making things happen in your life, instead of waiting for or reacting to things happening to you.

You can sit back and be reactionary in your life and complain about the circumstances and situations that come your way, or you can work hard, be intentional and do your best to overcome obstacles and achieve your goals. Basically not having a victim or entitlement mentality. Life is hard, the economy sucks, etc. I get it. I really do. But really you only have two choices. Roll over and die (slowly) or take it head on. No one owes you anything. Not the government, not your family, not your job, and not your friends. Anything you get from any of those is just a blessing. You’re not guaranteed anything and you shouldn’t expect anything. Man that sounds depressing right?

However, in 2015, I feel that I’ve started to learn a little bit about this. Some of the intentional things I’ve been able to achieve this last year are as follows.

I’ve really gotten a handle on budgeting and being intentional with my money. We’ve paid off over 32k of debt and are almost debt free.
I completed my Masters degree.
I obtained my CCNA certification.
I obtained a VMware certification.
I traveled internationally for my company and had many successful business trips.
I dropped 23 lbs and kept if off for six months.

Am I perfect? No. Do I have it all together? Not quite yet. But I plan to take this mindset and keep going further in 2016. I wrote a list of over 15 specific goals a few weeks ago for 2016. They are specific and measurable. I’ve created a spreadsheet to track them. Will I achieve all of them? I don’t know. But I’m going to give it a shot. They are at least a road map of goals to shoot for during the year. Better than not having a plan.

Some of the things on my list include:

Continuing to improve my diet and adding exercise into my regular routine. (7 days straight so far!)
Reading at least 5 self-improvement books.
Obtaining one or two certifications this year.
Getting a raise at work.

Those are just a few of my goals for 2016. I also have goals that are 2 -5 years out as well as family and career goals to hit by age 40. I’d rather have a plan and shoot for my goals than just see what happens. Will things happen that are out of my control? Sure. Will my plans and goals change and adapt to the circumstances that life brings my way? Absolutely.

So think about how you can be intentional with your life this year instead of just reacting to things. Write down your goals and go after them hardcore! The only thing stopping you is the person in the mirror.

Hit me up if you have any questions regarding this idea of intentional living. I’d be glad to talk more about it with you.

I hope you have a great year in 2016 and may your year be intentional!

Later,
Derek

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A quick update

So I haven’t updated in a while. Life sometimes has a amazing way of getting busy. Here are some bullet updates. There are too many thoughts and ideas jumbled in my head to get them all out now in paragraph form.

  • I’ve travelled to Minnesota twice since my last update for work.
  • I just got back from a week in Chicago. I walked over 30 miles in a few short days and only lost one pound.
  • Being sick sucks.
  • Thanksgiving was good to see my Grandma and family.
  • I’m enjoying seeing some of my long term budgeting plans starting to come to fruition. #intentionalliving
  • Work has been really good at times, and also really stressful at times.
  • This year has gone by extremely fast.
  • Having 3 kids is way more of a challenge than having two.
  • I’m excited for the Christmas season. It helps me to remember there is still good in people.
  • The Royals celebration parade was crowded.
  • Maybe I’ll start trying to post movie reviews.
  • I’m getting really burned out on stupid people and their opinions on the internet.
  • I got promoted to Staff Sergeant this summer.
  • Music is amazing as always.

And now for random photos from my phone.

12321133_10102014412273794_2174076060833953713_n 20151022_181827 20151103_121413 20150918_192226 20150829_165737 20151107_193352 20151117_194925 20151125_203948

Later,
Derek

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Caroline is 1 year old!

Caroline is one year old today.

This last year has seemed to go by both very quickly and very slowly. After having two toddlers who are now pre-school and elementary aged, I had forgotten what life with a newborn was like. The last year has been a very accurate reminder.

Caroline has a very interesting personality. She is a super happy baby and loves to play with her brother and sister. However, if she’s tired or not getting her way, she will definitely let you know. If I thought my first two kids were strong willed, Caroline has shown me that my definitions were way wrong. She can be very opinionated/stubborn sometimes! She is walking really well these days for just having started about 12 days ago. She loves electronics and wants to be in the same room as other people. She has no fear and will climb up and on anything she can reach. She is alot of fun at this age and I can’t wait to see who she’ll grow into as a kid and later adult.

Here are some of my favorite pictures of her.
Happy Birthday Caroline, I love you.  – Dad

caroline caroline2 caroline3 caroline4 caroline5 caroline6 Caroline-newborn guitar

Caroline is 1 year old! Read More »

More Blogging!

I think I will start blogging more. I’m thinking of re-doing my site completely and pulling it all into WordPress. It just depends on how much time I want to waste on it. Some parts of my site are way outdated and need to be changed or removed. But I do enjoy tinkering in the html occasionally.

So we’ll see how the redesign goes if at all.

I’m also gonna try to start adding more content. Movie reviews. Tech news. Army stuff. Music. I dunno. Whatever.

Later,

Derek

More Blogging! Read More »

There are no words….

For friends i know who are suffering…

There are no words

Sometimes there are no words

when life has planned for so much joy
and tragedy strikes to steal it all away
the hollow feeling in your soul
no amount of tears could fill

If only you could hate it all away
bargain it all back
there’s nothing you wouldn’t give
to just have one more day

when laughter and smiles no longer have meaning
time stands still
and these open wounds last forever

There are no words…..

grey and butty the days have no meaning
where will the strength to go on come from?
no rhyme or reason to it all
the day to day filtered and muted
robotic motions to the world
becoming numb as the pain and hurt
slowly kill it all from the inside

This is the hardest thing
I will ever face
how do I bury my child?
how can I live again?
I feel that this could kill me….

There are no words…..

There are no words…. Read More »

My Dad

So I’ve had these thoughts in my head for quite a few years and just never took the time to translate them to keyboard or paper. I’ve written a lot of thank you notes and done a lot of thoughtful things for people in my head, but I’ve never been good about follow through. It’s the thought that counts right? Well not today. Today I write.

It’s Father’s Day.

So rather than hear this at a eulogy some day (God forbid), I want everyone to know that my Dad is awesome and here’s why.

I’ve learned many things from my Dad throughout my life. Many of them I didn’t understand until I became a father myself. Some I listened to, and some I didn’t. Some of them I’m still working on digesting and applying to my life.

First is his faith. My dad is a God fearing Christian Man. I love that about him. I remember him teaching me about right and wrong growing up. I saw him get up and go to work every day to provide for my family and provide me with a quality Christian education. I attribute that education to much of my success. I remember him getting my family together at bed time to read the bible as a family. And while I often didn’t pay attention, when I reflect back now, the leadership choices of him directing his family to take time (even if only for five minutes a day sometimes) and read the bible together shows his character and priorities.

I remember one year on new years eve, I had friends over and the new year had just rung in. Being a teenager I was excited and was talking about how I was going to watch a episode of Conan to ring in the new year. He made a joke like “Lame” and said “I’m going to go ring in the new year reading my Bible.” I then watched him go to his office in the basement with his Bible and proceed to do what he said. I’ve never forgotten that moment ever. I remember thinking, I hope some day I can be that devoted to reading my Bible and living for Christ.

I also remember when working on projects with my dad, he would have me go out to his van to get his toolbox so we could fix whatever we were working on. I would climb in his van and his passenger seat usually had the following items on it: A clipboard with work notes and mileage info on it,  a spy novel, a theology book, and his Bible. Later on I found out that he liked to read on his lunch breaks in between taking service calls.

Having had occasional discussions regarding theology with my Dad, I’ve realized he has come to a good understanding of the Bible and his theology he uses to study it. It guides his life and I believe it has brought him many blessings. He is a man of principle and many of those principles come straight out of God’s word. My dad is by no means the perfect Christian, nor would he claim to be. I imagine if you asked him, his answer would probably be similar to mine in that he’d say, “I mess up every day. But I’m still here, so I’ll keep going and try to do better tomorrow.” I’m grateful for the example my Dad has shown me in his faith. I hope to imitate it and teach it to my children as they come of age.

Some other things my Dad has taught me:

My dad taught me to never be a bully. He always talked about how he hated bullies. I don’t know if he was bullied or not as a child, but he had strong feelings regarding it and he made it known. No child of his was ever going to be a bully. Anytime I did something remotely close to bullying somebody, he disciplined me greatly and made sure I knew it was unacceptable. He taught me to stand up for people. I believe this is probably where I get my overwhelming sheep dog desire to protect and serve others. I may not be the biggest or the baddest, but I know right from wrong and I’ll not hesitate to protect the innocent. These feelings I have regarding serving and protecting others greatly influenced my life as I went into Police work and later serving in the Army. My dad made sure I knew right from wrong, and not to stand for certain injustices. I’m grateful he taught me these lessons and the principles it instilled in my life.

My dad also taught me about work ethic. I watched him work for over 30 years as I grew up. He wasn’t lazy. He never skipped work unless he was severely ill. He went to work every day, sometimes at jobs he despised. He taught me to work hard, but not too hard. He taught me that it’s important to go to work to provide for your family, and to do a good job. But he also taught me to not take work too seriously, as it’s just a means to an end. Careers aren’t everything. I saw my dad get screwed over by a company that bought out his company after many years of working his way up. I learned a valuable corporate life lesson that day at my father’s expense. I’ve learned to be successful like my father, but I also don’t take work as the most serious thing ever in my life.

I’ve also learned from my dad that it’s important to take time to relax and go fishing. My dad loves to go fishing. It’s his way to get away from the world. He enjoys it. He always has stories to tell about fishing. Some of my favorite times have been going on trips with my dad to go fishing. Now, I’ll let you know that I suck at fishing. I’m about as good at fishing as my dad is at keeping a lawnmower functional. I usually only go once or twice a year, but when I do go I’m with my dad. He always has a spot for us to go and a new bait or lure for us to try. Even if it’s only for an hour or two. It’s an incredible way to get away from your life. Park the car and walk a half a mile down to the lake and have a good time. Sometimes we catch fish. Most of the time I don’t. There are always laughs to be had and stories to tell. We curse the fishing line together as it gets tangled in-explicably. I almost always lose a lure to tree-bass or log-bass, or rock-bass. Sun burns and mosquito bites are common, and it’s usually over way too soon as our busy lives call us back to the real world. But fishing trips with my dad are some of my favorite memories.

In summary, I want people to know what kind of man my Dad is. He’s taught me many things and I hope to live up to his example one day. He’s honestly my best friend, and who I like hanging out with the most. Hobbies, vacations, yard work, you name it, I love spending time with my dad. I respect the hell out of him.

And when you read this Dad, I want you to know 3 things from the bottom of my heart.

1. Thank you!
2. I love you!
3. Let’s go fishing soon!

Love,
Derek

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Belle is 4 Years Old!

Belle is 4 years old now! Life is going by crazy fast.

I remember rushing home over a 4 day weekend from active duty to see Belle right after she was born and then having to go right back out to Georgia. I love watching her grow up. Belle is very opinionated, yet also very caring. She is clumsy and often lives in her own world, but I wouldn’t want it any other way. Her random questions will always surprise you and she is very fun to hang out with one on one. Here are some of my favourite pictures of her.

 

Happy Birthday Belle, I love you.  – Dad

 

 

Belle is 4 Years Old! Read More »