Da Nang Damned!

Tuesday, March 28, 2017

Defend Yourself: The Most Importatnt Self Defense Weapon You Must Always Carry!

The internet is filled with information about what is the best self defense weapon, There's all kinds of self defense products: mace, knives, taser, pistols and on and on. In every town there are self defense courses being taught. But here's the problem.

1. Most of these self defense weapons are illegal to carry in most cities and require continuous training to use effectively.

2. Self Defense courses are expensive and take weeks or months to learn.

So what's the answer? Well the good news is that there is a weapon that you already have on your possession that is legal everyway and that you have used many times everyday.

That weapon is your BRAIN!

The biggest problem most people have and the one that gets them in the most trouble is there don't use their brain to avoid dangerous situations. You see it everyday. Somebody so busy texting or talking on their phone that they are completely unaware of their surroundings walking into a tree or traffic. Or you hear about the person mugged coming out of a bar at three in the morning drunk and walking down a dark street or parking lot.

The military has a term called SitRep or situation awareness. Which means always being aware of what's happening around you.

When I first started traveling years ago my boss told me to behave myself, don't go out drinking alone in a strange city. Stay in the hotel, have a nice meal, maybe a couple of drinks and go to bed early. Good advice that I have always followed.

All the guns, knives, tasers in the world and black belts won't help if you're not paying attention to your surrounds! SOoooo...

1. Put away the cell phone.
2. Never walk out of a bar alone.
3. Stay sober.
3. Never park or walk in strange, dimly lit areas.
4. Never wander into bad neighborhoods.


1. Pay attention to your surroundings.
2. Travel in pairs.
3. Always give yourself an escape route.
4. If you're going to carry anything make in a loud whistle or download an alarm app and practice using it.

Stay Safe!

Friday, March 24, 2017

K.I.S.S - The Only Diet You'll Ever Need!

You have tried every weight lost plan there is and never really got any lasting results. You have seen the ads on TV and the internet. You read magazine articles about losing weight and watched celebrities strut their stuff. Weight reduction plans run the gamut from fast, cleansing, detox to Paleo, high carbs and low carbs. What is a person to do? Why can't I lose weight? If only I could find a diet I could live with and actually enjoy eating the meals.

Well there is such a diet! I call it the K.I.S.S. Diet or the Keep It Simple Silly Diet. You see most every diet out there is doomed to failure. Why? Because in order to lose weight and keep it off you need an eating plan that is easy to follow, easy to prepare, uses common everyday ingredients, one that will not break your food budget and that you will enjoy eating.

Most diets out there call for expensive and unfamiliar food items and/or require long prep times. Using exotic spices with unfamiliar tastes may be okay when you are feeling adventurous but not as a regular addition to your meals. The K.I.S.S. Diet uses everyday familiar foods, comfort foods if you will and a few simple principles.

Now, I am not a doctor or dietician I am just a regular guy, who with his wife has tried nearly everything under the sun to lose weight and failed! Finally a few years ago I looked at all the highest rated weight lost programs and took the common elements they shared and developed my own system that has worked for my family. This is not a diet program you can buy. I do not have a book, DVD or meal plan to sell you. As I said this is a Keep It Simple Silly plan that I freely share. So without further ado here are the key points.

1. Start each day with a lean protein breakfast. It can be eggs. I like mine poached. But a slice of whole wheat toast with peanut butter, non fat free plain yogurt with fruit or a smoothie will do.
2. Lunch is a salad or vegetable laden soup. It's okay to add some chopped chicken breast. We also keep a bag of frozen turkey Italian meatballs in the freezer and pop them into the soup.
3. Dinner lean protein either meat or vegetarian with lots of steamed veggies.
4. Snacks: Fruit, low fat cheese, handful of nuts, non fat plain yogurt, olives, Hummus, etc
5. Drink plenty of water.
6. Avoid sugar in all its forms.
7. Do not eat any food that is white.
8. Eliminate processed foods from your diet.
9. Move! Walk, walk, walk! Insert three, five or ten minutes of some kind of exercise every day.
10. Get enough sleep! Turn off the TV and/or electronic device. Chances are the world will still be spinning around without you checking emails every two minutes.

Now I admit there is nothing new in this plan. In fact you probably knew all this before you read this article. But sometimes with all the hype out there regarding weight lost and new diets we forget the simple truth about eating. This truth is "Everything in Moderation." You probably remember your Momma saying this, right?

My point in trying to grab your attention with my diet is to help refocus you and remind you that you don't need to spend buckets of money, drive all over town searching for strange foods or spending hours in the kitchen preparing unfamiliar meals. The solution was always right in front of you in your refrigerator and pantry. So relax use the simple principles above and rest assure that over time you will lose weight and keep it off for good!

Living a vital, vigorous life is possible. Your journey starts with the first step. Take that step now and start living! I hope this article was healthful and aids you in living a healthy and active life.

Thursday, March 23, 2017

Man Saves Woman From Speeding Train

I recently saw a news item about a man who saved a woman from a speeding train.

“I saw the train was really coming. I sprinted onto the tracks, and I pulled her by the arm,” Mango said. “She actually stopped because she was scared, so then I tried grabbing her arm and then really tried pulling her. She was having a lot of trouble.” (March 9, 2017 Seattle Times)

Joe Mango was stopped and sitting in his car at a railroad crossing when he saw the woman. Apparently frozen in fear at the sight & sound of the approaching train. Without a moment's hesitation Joe ran to the woman and pulled her to safety just as the train roared by.

Now Joe didn't wake up this morning, put on his "super hero" uniform and went out to save some one. Let the rest of us he was just a regular "Joe" (Sorry couldn't resist.) What Joe did do was ACT!! 

Could you? The whole point of the last few articles was to help you be physically fit enough to save yourself and others. This doesn't mean you have to be super strong or faster than a speeding bullet. I'm sure Joe was none of these. But he was fit enough to save a woman's life.

I know fit people in their 70's & 80's who could do what Joe did and I know out of shape, overweight twenty and thirty year olds who couldn't even get out of their car in time to save themselves or anyone else. Let alone run across railroad tracks.

What you have to decide which one do you want to be.

Sunday, March 19, 2017


Well I can cross one more item off my Bucket List. I had my first massage! Don't really know why it took me so long to have a massage? But finally I decided to give it a try. After all truth be told at 70 years young I do get my share of aches and pains.

I met Dan Cunningham a certified Massage Specialist http://ccm.abmp.com/benefits-of-massage at a local business show and scheduled a massage.

I opted for a 45 minute introductory full body massage. Well despite having some reservations the massage session was great. I felt very comfortable at all times. I don't believe I went to sleep, but when Dan finally said were done and left the room so I could dress; the session actually took 75 minutes. All through the session I was asked for feedback to make sure that I was comfortable and that Dan wasn't using too much pressure.

At the end of the session I felt very relaxed and all I really wanted to do was take a nap right there on the table. Dan said to expect some soreness or tenderness. Kinda the like when you exercise as the massage does create micro tears in the muscles.

The only discomfort I felt was in my right leg, but that went away in a day or so. I happily pad for the additional time as Dan explain that because it was my first time and I had a lot of tensed muscles a longer session was necessary. I scheduled another session for next week.

So was it a "Miracle"? Time will tell. But I did feel the massage made me feel better less aches and more flexibility. I will keep you updated on my experience.

Here are some benefits of a massage. (Taking from Dan's website http://ccm.abmp.com/benefits-of-massage

Benefits of Massage

Experts estimate that upwards of ninety percent of disease is stress-related. And perhaps nothing ages us faster, internally and externally, than high stress. Massage is an effective tool for managing this stress, which translates into:
  • Decreased anxiety.
  • Enhanced sleep quality.
  • Greater energy.
  • Improved concentration.
  • Increased circulation.
  • Reduced fatigue.
Massage can also help specifically address a number of health issues. Bodywork can:
  • Alleviate low-back pain and improve range of motion.
  • Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
  • Ease medication dependence.
  • Enhance immunity by stimulating lymph flow—the body's natural defense system.
  • Exercise and stretch weak, tight, or atrophied muscles.
  • Help athletes of any level prepare for, and recover from, strenuous workouts.
  • Improve the condition of the body's largest organ—the skin.
  • Increase joint flexibility.
  • Lessen depression and anxiety.
  • Promote tissue regeneration, reducing scar tissue and stretch marks.
  • Pump oxygen and nutrients into tissues and vital organs, improving circulation.
  • Reduce postsurgery adhesions and swelling.
  • Reduce spasms and cramping.
  • Relax and soften injured, tired, and overused muscles.
  • Release endorphins—amino acids that work as the body's natural painkiller.
  • Relieve migraine pain.

Wednesday, March 15, 2017

90 Man Does 24 Pull Ups!

Vern Greenwood is 94 years old. Now reaching 94 and being able to stand upright is quite an accomplishment. But what is really amazing is that this gentleman can do 24 pull ups!
To put that in some perspective Navy Seals minimum is 10 their competitive standard is 15-20. This guy could qualify for Seals Training!.

The average for a 18 - 30 year old man is only 8 pull ups. So the idea that a 94 year old man actually cranked out 24 in less than a minute is unbelievable! Don't believe me here's the link.     90 Year Old Man Does 24 Pull Ups!

I don't know much about Mr. Greenwood. From the video he apparently walked into the gym with his son (Who's taking the video.) and cranked out 24 pull ups in under 1 minute. The fact that he's in his street clothes tells me he's not some gym rat or old body builder. He looks lean and mean and didn't seem out of breath or even worked up a sweat.

So what's the point? There's really two points here.

1. Age doesn't matter! You can be fit at any age.
2. Building a foundation of functional strength and fitness when your young pays off in huge dividends later in life.

I'm sure of a couple of things about Mr. Vern Greenwood.

1. He's developed his fitness and strength over a lifetime.
2. He could save himself and others in an emergency.

Now's what's your excuse!

PS: I'm 70 years old and can manage 4 pull ups. Nothing to brag about but that's four more than my 16 year old grandson! Sorry Peter. As soon as the snow's melted it's back to the school playground. My goal is 10 Navy Seals here I come.

Friday, March 10, 2017

Is H.I.T The Greatest Exercise Program Ever?

Is H.I.T The Greatest Exercise Program Ever? Maybe. There's a lot of buzz lately about H.I.T or High Intensity Training. It reported to be the most effective exercise program ever for to big reasons: Time and Effectiveness.

Now when we like of working out most people picture a gym/health club with sweaty men and women riding stationary bikes, running treadmills or pumping iron. Or you may think of Muscle Heads spending hours in the gym, grunting and groaning under huge weights.

If you have been paying attention to my recent posts you know that for most of us that the gym/health club is not required to get Functional Strong. As you know everything you need to get fit is right in your home or nearby school playground.

Hopefully you have started a program. Now let's take it to the next level with H.I.T.
 High Intensity Training is short burst of activity followed by a quick rest period before moving on to another group of exercises.

Here's an example:

After a warmup do two sets of jumping jacks for 20 seconds, rest for 10 seconds followed by two sets 20 seconds of  wall pushups. Take another 10 second rest and do two sets 20 seconds of lunges, 10 second rest and two sets 20 seconds of triceps dips using a chair.

That's it! Four exercises done rapid fire with a short rest period in between each for a total of four minutes.  Doesn't sound like much but you've just did a full exercise routine in less time than it takes to make a cup of coffee! But is this type of training effective?

You bet! Here's what's happening to your body.

1. You burn more calories faster than regular exercise programs.
2. You never get bored.
3. You can do them anywhere.
4. You'll build stronger and leaner faster.
5. Your increased your endurance faster.
6. It's a great way, maybe the best to start building functional strength.
7. It only takes minutes not hours!

There's a lot of science behind H.I.T which you can research thru a Google search. Done properly it is intense so I advise you to start with 20 second bursts and gradually increase the duration. You can mix up the exercises so you are working the major core muscles and increase the exercise sets or types of exercises as you become stronger. But don't over due it! Most of us will get good results doing H.I.T twice a week. Research has shown that the results of doing H.I.T lasts up to 48 hours.

So there you have it! you now know that exercise will make your body younger and it'll only take a few minutes a couple of times a week.

So let me ask you again: What's Your Excuse?!

Wednesday, March 8, 2017

Grow Younger Genes With Exercising!

Is it possible to grow younger through exercising? If so what are the best types of exercises? The first answer and I think you instinctively know this, is YES! Just compare your a fit person to a couch potato. The difference?

1. The one who exercises has more energy.
2. Is leaner.
3. Walks and talks with confidence.
4. Looks younger.

Those are just a few of the differences. Now science has some real evidence how exercising not only can make you look young, but can also help you grow young.

Enter epigenetics, epigenetics is a process by which your genes are changed. Studies have found that exercises can changed your genes. An experiment was done in which a group of young people exercised one leg only for a period of time. The results of course was that the exercised leg was strong with better muscle development. But what really astonished the researchers was that the gene expression of the genes in the exercised leg dramatically changed. The actually grew younger!

In one study 25 older volunteers (Average age 68) were compared with 25 (Average age 24) younger inactive subjects and the results were startling! After 26 weeks of twice weekly exercising the older group's genes had changed. In fact the 179 genes associated with age and exercise more closely resemble that of the younger subjects. These senior citizen's not only slowed the aging process but had actually reverse the process and grew younger!

These studies and more like them should motivate everyone no matter what their age to exercise. Think what this would do to the quality of life for our older population. Not to mention cost of health care.

In my next post I'll go into simple exercises you can do at home. In the mean time what's your excuse!
 Here are some links: