The Gotman explain the Four Horsemen of the Apocalypse in this short video:https://www.youtube.com/watch?v=1o30Ps-_8is&feature=emb_logoThe Gottman Institute. (n.d.). Retrieved January 24, 2021, from https://www.youtube.com/user/TheGottmanInstituteThese four elements of communication are pieces that need to be in place so that a couple or a parent unit can communicate in an effecient and effective manner with their spouse or child.Emotional intimacy is attuning to the other’s emotional state and changing one’s posture verbally, physically and emotionally to it.  It requires a relatively high degree of... Read more

This week, I want to look at the macronutrient carbohydrates. Again, like last week, carbs are not bad for you and are an essential part of the macro nutrient building platform for optimal health. The primary role of carbohydrates is to fuel organ activity, particulalry the brain. Most people don’t realize this, the brain is often a very overlooked organ. When we villianize carbohydrates or make a blanket statement that carbohydrates are bad, we truly demonstrate how little we undestand... Read more

I had coffee with Jesus the other day and we got to talking about what is currently going on in the world the other day. Our other friend Sid happened to stop by and joined the conversation. Sid is Buddhist and he and Jesus see things fairly eye to eye, though Sid feels that Jesus talks too much. After some small talk and pleasantries, we got down to the meat of the matter. “What the hell is going on” I... Read more

This week, I want to look at the macronutrient (macro) fat. Often misunderstood, fat is a very important macronutrient and especially important for satiety. For many years, fat was villianized and seen as the bane of our nutrition. We would be offered fat free everything and be led to believed that this fat free life = a healthy life. Reality was much more cruel. If you have ever had a hamburger made with 95/5 beef cooked well, you will understand... Read more

I want to begin a discussion over the next few weeks about macronutrients or macros.  These are the fuel and energy sources of our food.  Done right, we create the high octane that fuels our body and sustains us over the day.  There are three macro nutrients: Carbohydrates, Fats and Proteins.Today, I want to look at protein.       Protein contains four elements: carbon, hydrogen, oxygen and nitrogen.  It is the building block of muscle growth and is composed of 20... Read more

For 2021, I am going to pull back the curtain and display what I eat in a typical week. For the last 9 years, I have been cooking all my meals on Sundays as I work about 30 minutes away from my house and am away for both lunch and dinner. I put in 2-3 hours on Sunday afternoon cooking. This week I am enjoying Breakfast 1 – Raisin Bran and Kefir, coffee Breakfast 2 – Turkey patties Lunch –... Read more

Balancing Chaos:Musings on Life – Part II Mainstream and traditional are not terms one would use with my approach to Christianity. I work people who live in the dark spaces. These are the people that cause traditional church people to shudder when their plight is brought up. Homeless, the “bad kids”, “mentally unstable”, Gay, lesbian, transgender, questioning. Sometimes, bad things have happened to these people. In order to minister to these people, I have be non traditional in my approach.... Read more

A cheesy evangelism line that I used to use when I was doing some door to door evangelism stuff when I was at my last church went something like this: "how do you plan on getting off this earth alive?" To my memory, I cannot recall why or where I came up with this idea, it may have been my own musings. I spend a lot of time in therapy sessions with both kids and adults tacking existential questions of... Read more

I got to run another 50k recently. Not sure how many it’s been up to this point. Glacier Ridge 50k. I was joking with my partners on the Friday before the race about how my wife and I wanted to back pack this trail in a week back when we were in college. Yesterday I did it in 7 hours and 44 minutes.The weather was cool, and the forecast called for rain and cold all day. Turned out by 10:30,... Read more

As 2020 comes to a close, let us reflect on the year. COVID-19 has really taken a toll on my training, yet I managed to maintain a full training schedule. My usual nine month schedule was quickly reduced to 7 weeks, from September to November. The original line up for scheduled events looked like this: Winter Beast of Burden 25 miler – completed. Lockport, NY.  It was cold as hell.  17 degrees for most of the day.  Ankle deep snow,... Read more