Sunday, September 28, 2008

low tech pushup station for total fitness

How to set up a pushup station in your shed,garage, or outdoors in order to perform "Transformetrics", ala John E. Peterson, readily... on your way to work, way home, working around the yard, or anytime at all- just stop, and do a bunch! No special skill needed, but the results, done in high volume, will surprise you!

Also, you can gaze at your John Deere as you exercise! (What a bonus!!)

Saturday, September 13, 2008

My 15 minutes of fame, revisited from January, 2008

*After 30 years, local postal carrier trades foot route for one on French Island
By CHRIS HUBBUCH | La Crosse Tribunefile:///Users/jaybowers/Desktop/Picture%20clipping%202.pictClipping

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Jay Bowers has lived for decades in a farmhouse outside Onalaska, but some of his closest neighbors are in south La Crosse.

Bowers is a mail carrier, one of 62 who deliver to 48 routes in the city of La Crosse.
After 30 years as a United States Postal Service letter carrier in La Crosse Jay Bowers has given up his foot route for a driving route. PETER THOMSON photo

“We’re the face of the federal government,” he says.

For the past 16 years, his office has been route 23, a 15-square-block postage stamp nestled between Cass and Market streets under Grandad Bluff. Five days a week — in the proverbial snow, rain, heat, gloom of night — Bowers hiked upwards of 10 miles carrying letters and bills, birthday cards and catalogs to 401 front doors.

It wasn’t his neighborhood, but the gregarious postman knew his customers as well as his own neighbors. He saw children grow up and move away. He was a lifeline for elderly people who counted on his daily visits. He even saved a man’s life.

“You know every name and person in that house,” Bowers said. “You know more about people than you sometimes want to know.”

On Jan. 17, Bowers walked the route for the last time.

This week, he is adjusting to a new route on French Island, where the mailboxes are on posts and Bowers can deliver in a truck. It’s one of the most coveted routes, he said, and after 30 years of walking, he was ready for a break.

At 55, Bowers is trim and has a boyish face frosted by white hair and a close-cropped beard. He’s avoided most of the sprained ankles, wrenched knees and hip replacements that generally come with the job.

“Walking is a good thing,” he said. “What we do is too much.”

He won’t miss the aches and pains. Or the cold. But he will miss the people. “I hate to leave the people behind,” he said. “I feel terrible.”

On his last day, Bowers left a card bidding them farewell. He received dozens of cards in reply. Some contained cash. All had personal notes.

“I always enjoyed our little chats,” wrote Jane Beissel, who bought her mother’s house on Market Street about a year ago when her mother moved to a nursing home. Beissel said Bowers would always stop and talk and ask about her mother.

“He was always smiling and happy, no matter what the weather’s like,” she said.

By the time Bowers got home that last day, he already had an e-mail from one resident’s daughter who is away at college.

He’s seen a number of kids like her grow up. “You’re like a hero when they’re little,” he said. “You bring stuff every day. It’s so exciting.”

For elderly residents, a mailman can be a lifeline, the one person who comes to their door every day.

Bowers occasionally helped up people who had fallen. In 2004, he noticed one man hadn’t picked up his mail. The door was locked, and the neighbors hadn’t seen him. When firefighters broke down the door, they found the man wedged between his bed and the wall where he had been trapped for two days. Bowers was later cited by the postal service for going beyond the call of duty.

Some longtime residents on route 23 say they never knew their carrier before Bowers.

“I hadn’t noticed the other mail carrier because he didn’t ask for attention,” said Dorothy Lawrence, who’s lived on 23rd Street for about 25 years. “Jay was always very friendly. We’d see him on the street, and he’d wave.”

“We just loved him,” said Mary Ellen Gouff. “We didn’t really know the other ones.”

Bowers sometimes discovered shared interests with people on his route. Once, he peeked at a catalog of blues records he was delivering to Fern Smith. He returned the favor by turning her on to some other music catalogs he knew about.

Smith and her husband would often chat with Bowers about their shared interests — music, books, old cars and cats.

“We’ve had favorite mailmen, but none as good as Jay,” said Smith, who has lived on South 20th Street since 1973. “We’re really going to miss him.”

Bowers, who grew up in La Grange, Ill., started carrying mail during the summer when he was a student at Illinois State University. He majored in English and jokes that’s why he became “a man of letters.”

In 1978, Bowers got his first route in Skokie, Ill. He liked the work, but the pay didn’t go very far in Chicago. Bowers and his wife, Jane, had visited relatives near La Crosse, and in 1980, they found a house for sale in the town of Onalaska.

No one in Chicago could understand why he would want to leave, but he and Jane knew it was where they wanted to be.

With a daughter in college, Bowers doesn’t plan to retire for at least a few more years. But the new driving route should leave him with a little more energy for his blogs (http://oldmailman.blogspot.com, http://vintagehealthandfitness.blogspot.com), where he writes about everything from his job to his interests in fitness, food, old trucks and his barbershop quartet, the Blufftones.

“It’s either that or send endless e-mails to all my acquaintances and drive them crazy,” he said. “No one sends letters anymore — well, they do. … a lot more junk mail and a lot more packages — because people order stuff over the Internet.”

Contact reporter Chris Hubbuch at (608) 791-8217 or at chris.hubbuch@lee.net.
.

.
Jay Bowers has lived for decades in a farmhouse outside Onalaska, but some of his closest neighbors are in south La Crosse.

Bowers is a mail carrier, one of 62 who deliver to 48 routes in the city of La Crosse.
After 30 years as a United States Postal Service letter carrier in La Crosse Jay Bowers has given up his foot route for a driving route. PETER THOMSON photo

“We’re the face of the federal government,” he says.

For the past 16 years, his office has been route 23, a 15-square-block postage stamp nestled between Cass and Market streets under Grandad Bluff. Five days a week — in the proverbial snow, rain, heat, gloom of night — Bowers hiked upwards of 10 miles carrying letters and bills, birthday cards and catalogs to 401 front doors.

It wasn’t his neighborhood, but the gregarious postman knew his customers as well as his own neighbors. He saw children grow up and move away. He was a lifeline for elderly people who counted on his daily visits. He even saved a man’s life.

“You know every name and person in that house,” Bowers said. “You know more about people than you sometimes want to know.”

On Jan. 17, Bowers walked the route for the last time.

This week, he is adjusting to a new route on French Island, where the mailboxes are on posts and Bowers can deliver in a truck. It’s one of the most coveted routes, he said, and after 30 years of walking, he was ready for a break.

At 55, Bowers is trim and has a boyish face frosted by white hair and a close-cropped beard. He’s avoided most of the sprained ankles, wrenched knees and hip replacements that generally come with the job.

“Walking is a good thing,” he said. “What we do is too much.”

He won’t miss the aches and pains. Or the cold. But he will miss the people. “I hate to leave the people behind,” he said. “I feel terrible.”

On his last day, Bowers left a card bidding them farewell. He received dozens of cards in reply. Some contained cash. All had personal notes.

“I always enjoyed our little chats,” wrote Jane Beissel, who bought her mother’s house on Market Street about a year ago when her mother moved to a nursing home. Beissel said Bowers would always stop and talk and ask about her mother.

“He was always smiling and happy, no matter what the weather’s like,” she said.

By the time Bowers got home that last day, he already had an e-mail from one resident’s daughter who is away at college.

He’s seen a number of kids like her grow up. “You’re like a hero when they’re little,” he said. “You bring stuff every day. It’s so exciting.”

For elderly residents, a mailman can be a lifeline, the one person who comes to their door every day.

Bowers occasionally helped up people who had fallen. In 2004, he noticed one man hadn’t picked up his mail. The door was locked, and the neighbors hadn’t seen him. When firefighters broke down the door, they found the man wedged between his bed and the wall where he had been trapped for two days. Bowers was later cited by the postal service for going beyond the call of duty.

Some longtime residents on route 23 say they never knew their carrier before Bowers.

“I hadn’t noticed the other mail carrier because he didn’t ask for attention,” said Dorothy Lawrence, who’s lived on 23rd Street for about 25 years. “Jay was always very friendly. We’d see him on the street, and he’d wave.”

“We just loved him,” said Mary Ellen Gouff. “We didn’t really know the other ones.”

Bowers sometimes discovered shared interests with people on his route. Once, he peeked at a catalog of blues records he was delivering to Fern Smith. He returned the favor by turning her on to some other music catalogs he knew about.

Smith and her husband would often chat with Bowers about their shared interests — music, books, old cars and cats.

“We’ve had favorite mailmen, but none as good as Jay,” said Smith, who has lived on South 20th Street since 1973. “We’re really going to miss him.”

Bowers, who grew up in La Grange, Ill., started carrying mail during the summer when he was a student at Illinois State University. He majored in English and jokes that’s why he became “a man of letters.”

In 1978, Bowers got his first route in Skokie, Ill. He liked the work, but the pay didn’t go very far in Chicago. Bowers and his wife, Jane, had visited relatives near La Crosse, and in 1980, they found a house for sale in the town of Onalaska.

No one in Chicago could understand why he would want to leave, but he and Jane knew it was where they wanted to be.

With a daughter in college, Bowers doesn’t plan to retire for at least a few more years. But the new driving route should leave him with a little more energy for his blogs (http://oldmailman.blogspot.com, http://vintagehealthandfitness.blogspot.com), where he writes about everything from his job to his interests in fitness, food, old trucks and his barbershop quartet, the Blufftones.

“It’s either that or send endless e-mails to all my acquaintances and drive them crazy,” he said. “No one sends letters anymore — well, they do. … a lot more junk mail and a lot more packages — because people order stuff over the Internet.”

Contact reporter Chris Hubbuch at (608) 791-8217 or at chris.hubbuch@lee.net.
.

Sunday, September 7, 2008

The Paleo diet excerpt


Here is an excerpt from the Paleo Diet folks: They advocate a really healthy, common sense diet, that resembles what our ancient ancestors subsisted on:



Exceptional Health of our Hunter-Gatherer Ancestors Loren Cordain

Our hunter-gatherer ancestors ate diets focused on meats, fish, fruits, vegetables, maybe nuts. And they were consistently described as displaying exceptional health, fitness, strength, and vitality.

If you are like most people, you probably know very little about hunter-gatherers. In fact, many people assume that Stone Age people and contemporary hunter-gatherers would have been in "continual fear and danger of violent death" and their lives would have been "poor, nasty, brutish, and short", as suggested in The Leviathan by Thomas Hobbes in 1651.

In reality, the historical and anthropological record simply does not support this line of reasoning. Almost without exception, descriptions of hunter-gatherers by early European explorers and adventurers showed these people to be healthy, fit, strong, and vivacious. These are the same characteristics that can be yours when you follow the dietary exercise principles that we lay out in The Paleo Diet, this newsletter, and our other programs and services.

Historical Descriptions of Hunter-gatherers

George Catlin, the famous chronicler of American Indians, circa 1832-39, glowingly used these words to describe the Crow tribe: "They are really a handsome and well-formed set of men as can be seen in any part of the world. There is a sort of ease and grace added to their dignity of manners, which give them the air of gentlemen at once. I observed the other day, that most of them were over six feet high . . ." "It is but to paint a vast country of green field, where the men are all red - where meat is the staff of life . . . ." .

Cabeza de Vaca, the Spanish Explorer, saw native Florida Indians in 1527 and called them, "wonderfully well built, spare, very strong and very swift. Similar observations of the indigenous inhabitants of Florida were made in 1564 by the French explorer Rene Laudonniere, who noted that, "The agility of the women is so great that they can swim over great rivers, bearing their children upon one of their arms. They climb up, also, very nimbly upon the highest trees in the country. . . . even the most ancient women of the country dance with the others". In his account of California Indians in 1869, Begert notes, "the Californians are seldom sick. They are in general strong, hardy, and much healthier than the many thousands who live daily in abundance and on the choicest fare that the skill of Parisian cooks can prepare".

Captain Cook who visited New Zealand in 1772 was particularly impressed by the good health of the native Maori, "It cannot be thought strange that these people enjoy perfect and uninterrupted health. In all our visits to their towns, where young and old, men and women, crowded about us, prompted by the same curiosity that carried us to look at them, we never saw a single person who appeared to have any bodily complaint, nor among the numbers that we have seen naked did we perceive the slightest eruption upon the skin, or any marks that an eruption had been left behind . . . . A further proof that human nature is here untainted with disease is the great number of old men that we saw. . . . appeared to be very ancient , yet none of them were decrepit; and though not equal to the young in muscular strength, were not a whit behind them in cheerfulness and v ivacity."

So, now that we know how the historical descriptions of early European explorers read. But to more deeply understand why our genome hasn't kept up with our dietary changes, it is helpful to conceptualize how much time has our ancestors ate a Paleolithic type diet, compared to how long the modern diet has been around. That's what we'll take a look at next time.


This Week's Food Tip - Paleo on the Go Nell Stephenson

Are you finding it challenging to stick with your Paleo Diet when you're always on the go? With a little bit of preparation, this can become an absolute non-issue.

* Keep hard-boiled eggs in the fridge for a source of quick protein. Have the egg whites and save the yolks for your dog to keep his coat shiny!

* Chop up enough carrots, bell peppers, celery, broccoli or whatever other veggies you enjoy to last a few days and snack on those with a handful of raw walnuts (non- perishable, so keep 'em handy!) in the car, or at your desk between meetings.

* Make it a priority to go grocery shopping two or three times per week. Don't let yourself run out of fresh fruits & veg. Turn grabbing a piece (or a few) of fruit before you leave home into a daily habit.

* Keep it simple. If you've been keeping on top of your 'hour in the kitchen', you'll not be in short supply of fresh, healthy food that you've prepared yourself. Don't feel as though you have to spend tons of time cooking gourmet meals in order to keep on top of things.

* Finally, don't be afraid to think outside of the standard foods for each meal. Who ever said that eggs are the only protein option for breakfast or that you can't combine something sweet (like an apple) with something savory (like a fresh piece of wild salmon). It may sound like an odd couple, but the point is that if you continue to try new foods and combinations, you're not going to get bored!

News and Upcoming Events

In Search of the Perfect Human Diet, a documentary being produced by CJ Hunt, has recently found new distribution support. San Francisco's PBS station group led by KQED has come on board with a letter of official interest in both the project and in presenting it nationally to the 353 other stations in the PBS system. Check it out, and send them a donation!

On September 8, Dr. Cordain will be giving a brand new talk entitled Malaria and Rickets Represent Selective Forces for the Convergent Evolution of Adult Lactase Persistence. This will be held at Harlan ll, An International Symposium. Biodiversity in Agriculture: Domestication, Evolution, & S

Saturday, September 6, 2008

Monday, September 1, 2008

Trumpeteers - Milky White Way

Another great song! The Blufftones should do this tune...
Jay

Sam Cooke-Bring It On Home to Me [Live]

This is one great performance!
I think it's good for your (vintage) health and fitness!!
Jay